July 26, 2023 • 31 mins
Brain Lady is always talking about the importance of brain health and what it means for every aspect of our lives. But what exactly does she mean by that and what can we do about it? Join us as our Brain Lady Julie drops some priceless gems and easy tips everyone can do right now to improve our brain health.
Listen in here or go to Julie's YouTube channel (link below) to watch the video podcast.
Connect with Brain Lady Julie
Do you have a great question or topic you'd like Brain Lady Julie to cover? Think you'd be a great guest? Message our producer Kelli@BrainLadySpeaker.com and let us know.
PLEASE NOTE: The information contained in this podcast is not at any time and for any reason meant to replace the guidance and/or treatment of any health professional. Whether it be a medical doctor, psychologist, psychotherapist, or anyone in the medical field. If you are under the care of such a health professional, remember this is an “added value” and not designed to replace any care you are currently under.
Listen in here or go to Julie's YouTube channel (link below) to watch the video podcast.
Connect with Brain Lady Julie
Do you have a great question or topic you'd like Brain Lady Julie to cover? Think you'd be a great guest? Message our producer Kelli@BrainLadySpeaker.com and let us know.
PLEASE NOTE: The information contained in this podcast is not at any time and for any reason meant to replace the guidance and/or treatment of any health professional. Whether it be a medical doctor, psychologist, psychotherapist, or anyone in the medical field. If you are under the care of such a health professional, remember this is an “added value” and not designed to replace any care you are currently under.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:02):
Welcome to brain Lady Speaks with JulieAnderson. Julie brain Lady Anderson is considered
to be one of the nation's topexperts on the brain personality connection. She
has been inspiring her audiences to fireup their brains and ignite positive changes in
their relationships, and now she ishere to bring that knowledge to you.
The information she shares will help thosewho hear it to accelerate their success in
(00:25):
life and business through the discovery oftheir natural gifts and maximizing their brain power.
When you learn to tap into thepotential of your natural gifts and the
power of the brain mind connection,there is no limit to what you can
accomplish. Today and every Wednesday onbrain Lady Speaks, you'll explore the latest
findings to see how they have practicalapplication in your life. And now get
(00:48):
ready to join Julie Anderson on thebrain Lady Speaks radio show. Take it
Away, Julie. Good morning,good afternoon, Good evening. Julie Anderson
here, aka brain Lady Julie herefor another episode of the brain Lady Speaks
videocast slash podcast. I am excitedto be here today sharing with you a
(01:11):
topic that I am passionate about.Obviously, if you follow me on any
of the socials, or you've readany of the blogs or any of that,
you know that one of the thingsthat we are I emphasize and I
talk about a lot, is theimportance of brain health in your life.
And I am a certified brain healthprofessional through a prestigious clinic, and it
(01:36):
is the foundation of when I workwith clients. So what we're going to
talk about today, now you've beenthinking before you click me off, I
don't want you to understand that brainhealth is so important. It is foundational
for every success in every part ofyour life. So a lot of people,
a lot of times I get askeddifferent questions about you know, why
(02:00):
do you emphasize brain health so much. You're a business coach, You're an
entrepreneur coach, You're a leadership trainer, a team trainer. You work with
corporations to help them develop you know, psychological safety in their in their companies.
Why is why do you talk aboutbrain health so much? That's what
we're going to discuss today on theBrain Lady Speaks, So let's get to
(02:23):
it. When we talk about whenwe discuss the importance of brain health.
The reason why I make this asthe foundation, the reason why I became
so connected and so passionate about brainhealth is because if your brain is not
healthy, if your brain isn't firingcorrectly, then everything else in your life
(02:49):
is going to be affected in anegative way. Let me give you an
example. Let's say, Okay,one of the things that I emphasize all
the time is so incredibly important foryou to have a healthy brain and healthy
brain function is good high quality sleep. Like it is just it is so
important across the board. And we'lltalk about the thing reasons why in a
minute. But if you don't getgood quality sleep, how do you feel
(03:12):
in the morning, If you didn'tsleep well, if you didn't get a
volume of sleep that was good foryou, how do you feel? How
do you function in the morning?Well, you probably drag right, your
fatigue, You're a little foggy inthe brain. You reach for a couple
of extra cups like coffee or energydrinks throughout the day because you're tired.
(03:37):
Right, If you're tired, isyour brain I think about this? Is
your brain able to work at itspeak? Can you think in your mind?
Is your mind able to function atits peak. Of course it's not.
Of course it's not. So ifyou're sleepy, if you're tired,
you're gonna have brain fog. Ifyou have brain fog, your mind isn't
(03:59):
going to work correctly. If yourmind's not going to work correctly, and
you're not able to do calculations correctlyat work, or you're not able to
get the process is done that youwant to get done in the time period
that you were hoping you could getthem done in, or even a reasonable
amount of time. What does thatdo to your mindset? Right? What
are some of the emotions that theninvokes in you? Most of the time,
(04:23):
it's going to be negative ones.It's going to be oh, I'm
so frustrated, why it can't Iget this done? Or oh, my
goodness, I just can't think aRight, this happens. I know you've
experienced it. If you've experienced it, put it in the comments on our
YouTube channel. But it's happens,right, It's real. So if you
don't get healthy sleep, your brain'snot going to be healthy. Your mind's
(04:43):
not going to be healthy, right, Your thoughts are not going to be
healthy. You're not going to beable to think on tap or on you
know, you're not going to bealert and processing at the speeds that you
want to process, and that's goingto lead to frustration and a whole host
of negative emotions. Now again,in addition to that, your relationships are
(05:04):
going to suffer. Why are theygoing to suffer? Because I don't know
about you, but if I'm tired, I might just be a little bit
cranky, maybe just a little bit. Right. Of course, if you're
tired, you're a little grumpy.Everybody is. That's just normal. So
if you're now what happens when you'rehaving interactions with other people, whether that's
(05:25):
your significant other, your children,your parents, your workmates, what winds
up happening is you're a little bitshorter, right, You're a little bit
snappier, You're a little bit moreirritated or easily irritated by things that other
people say. I mean, juststop and think for a minute. How
many times can you think of orcan you think of times I should say,
(05:48):
when maybe you overacted a little bitto something that somebody said around you,
and it was because you were tired. You were tired. So now
your relationships are suffering now take itto the next step. Your career or
(06:10):
your entrepreneurial business. Is it goingto suffer if your brain's not healthy,
if you don't have a good night'ssleep. Now you have the brain fog,
are you going to accomplish as muchas you wanted to or you needed
to? At work? Are yougoing to be able to, you know,
pick up that phone and make thosesales calls that you desperately need to
make. If you can't think correctlybecause you didn't get enough sleep. Chances
(06:34):
are the answer is going to beno. So does your business suffer?
Does your career suffer? Yeah,it does all because you didn't get a
good night's sleep. That's why whenwith your best mind my company, right,
we always focus. These are ourfour pillars brain health, mind health,
relationship health, entrepreneur or business health. Right, your career, your
(06:59):
business health in that order, becauseit starts with the brain health. Now,
the brain health and the mind healthare very very closely connected, right,
It's a very important. If one'soff, the other's off. So
you can have a healthy brain.You may take care of your brain,
you may get plenty of sleep anddo everything you needed for good brain health.
(07:23):
But your mind isn't right, maybeyou're negative a lot, or you
have a lot of negative self talkbecause of those you know, past trauma
or whatever that may be. Thenyour brain's not really going to truly be
completely healthy. Even if you're eatinghealthy, exercising, drinking your water,
you know, hydrating, and gettinggood sleep, your mind can still be
(07:46):
off. So and then of course, if your brain's not healthy, your
mind will almost always be off.So we want to those even though those
are still the two that are veryclosely connected, we always want to start
with the brain health. And thisis why as a business life coach,
career coach, team trainer, leadershiptrainer, I always start with that piece.
(08:09):
You want your brain to be healthy. Brain health is the first,
the first pillar that we want towork on. So how do you do
that? Why is that? So? You already know why it's so important?
But how do you do that?What are some very practical steps that
you can take on a daily basisto improve your brain health? Well,
(08:31):
I already started with one in thatsleep. I often will get asked if
there was any one thing, onething is a brain health professional, that
you would tell people they need todo for their brain health. What's that
one thing? Is it diet?Is it exercises? It? Is it
what well I talked about it?It's sleep. And the reason why is
(08:54):
because if you're not getting enough sleep, if your sleep is poor sleep,
to sleep that you're getting is poorsleep, are you going to have energy
to exercise? No? Are yougonna feel like eating correctly? Most likely
not, because you're most likely goingto be reaching for the things that are
going to give you the instant energy, or the sugary substances, or the
things that have a lot of preservativesin them. Because you want the comfort
(09:18):
food right, which isn't necessarily alwaysbrain healthy food. You're most likely going
to forget to drink your water,you know, to hydrate, because you're
not going to be your mind's notgoing to be in the right place because
you're not getting enough sleep. SoI always talk about I always feel and
tell people that the most important Ireally feel is adequate sleep. Adequate sleep
(09:39):
and high quality sleep. So it'snot so much the hours of although most
individuals do not get as much sleepas they should. Most people they just
don't they think, oh, whileI wake up, you know, if
I go to sleep, but atten o'clock at n I wake up at
(10:01):
five am in the morning. SoI'm just one of those people that I
really only need seven hours of sleep. That may not be the case,
right, Or I only need fivehours of sleep. I did that math
wrong. Anyway, you know thatmay not be the case, right.
It may be that there's something disturbingyour sleep pattern, something messing with that
(10:24):
rhythm, that natural rhythm that youshould have because multiple, multiple studies have
shown that at the accurate amount ofsleep that you need is at minimum,
at minimum seven hours of sleep,ultimately around eight hours of sleep. Right,
So very few people can have ahealthy brain, which means you're going
(10:48):
to have healthy cognitive thought. Ahealthy brain, or I should say it
supports healthy cognitive thought. You're notgoing to have a healthy brain unless you
have that minimum make that minimum mark, and you may have nine to ten
hours of sleep at night. Butif it's not high quality sleep, if
it's not good sleep, then chancesare it's you're still not going to be
(11:11):
cognitively on you know, on themark, because your sleep is bad.
So take a good for optimal brainhealth. I want you to really stop
and think, what is my sleeppattern like what are my sleep habits like,
let's start with that for healthy brains. Start with good sleep. Now
(11:37):
you may say, okay, wellI just don't get good sleep. I
want you to think about what arethe things that you do surrounding your sleep
period or the time that you're supposedto be at sleep. There are several
things that the average person does thatis actually counter productive to having a good
(11:58):
sleep or a deep health sleep oneof those. So let's just go through
some of these. Eating late atnight, you know, start with your
evening before. Be cautious about howlate you eat when it comes to your
bedtime. So let's say that youturn in between nine and ten o'clock in
(12:18):
the evening. You may say,well, Julie, that's way too early.
I don't go to sleep until elevenor midnight. Well, let's just
hypothesize that you get to sleep byten o'clock in the evening. You really
don't want to have anything on yourstomach three hours before. You want to
give your digestive system time to digestits food before you go to sleep,
(12:41):
because your sleep is for something completelydifferent. Sleep is not the time for
your body to digest. Sleep isthe time for your body and your brain
to heal. For your body andyour brain to detox. All right,
So if you're sleep, if you'reeating too late in the evening before you
go to bed, that's going totake energy away from a good, healthy
(13:05):
sleep. So do your best tonot have heavy foods or much to eat
in those two to three hours beforeyou at your head actually hits the pillow.
Okay, that's tip number one.Tip number two is that you want
to make sure that you watch youralcohol consumption. I know there's a lot
(13:28):
of people that you know enjoy thatevening cocktail or that evening drink for relaxation.
Well, depending on the amount ofsugar that is in that or even
the amount of caffeinees that may bein a particular drink, your drink of
choice, it may actually cause youto wake up a few hours later to
(13:50):
disturb your natural sleep pattern. Orif you're drinking too much just fluids period
within the hour or two before yougo to bed, you're sleep might be
disturbed by having to get up andrelieve yourself during the night, right,
helping to get up and go tothe bathroom. So you want to be
careful again with that, how muchyou drink as you're whether it's alcohol or
(14:13):
even just fluids, period, whatit is and what a fact that might
have on disrupting your sleep pattern.Okay, so eating drinking. The next
is technology. Technology. Now,I'm not saying that you can't relax with
watching your favorite show. A lotof people do that, you know,
they kind of enjoy that relaxation withjust zoning out in front of the television
(14:37):
before they go to sleep. I'mnot saying that's bad. However, be
cautious about doing it on a tabletor a phone. Here's what happens.
There is this great little thing behindyour eyes called the pie are right about
here in the brain called the pinealgland, and that is responsible for secreting
(14:58):
melotone. Now, melatonin is whatnaturally causes your body to begin to relax,
to go into a deeper sleep.It is set up so it is
designed so that when it starts toget dark outside, when the room begins
to get dark, the brain getsthe signal this gland that the light going
(15:22):
in through the eyes begins to dim, that gland goes, oh it's getting
late. I need to start secretingmelatonin so my person can get tired and
get ready and just fall into adeep, wonderful sleep. Here's the problem.
If you have within you know,about twelve inches of your eyes a
(15:46):
foot to even up to two feetof your eyes, you have bright light
coming in your brain. The pinealgland does not begin to secrete the melatonin
because there's too much direct going in. So do not if you can,
don't be on this for a goodhour before you go to sleep. Now
(16:08):
you may say, oh, mygoodness, that's hard, and I gotta
say I'm guilty. Guilty as charts. There are a lot of times when
I'm just kind of sitting there andgoing, oh, I'm playing this fun
little Disney game. For those ofyou who haven't figured it out, I'm
a little bit of a Disney person, you know, on my phone or
my tablet. I don't do ita ton, but it is a kind
(16:30):
of the mind numbing rundown in theevening type of a thing. But then
again, I don't have a problemfalling asleep most nights. Still, this
is not a good thing. Sowhat I have chosen to start to do
is plug it in a good thirtyminutes hour before I'm ready to go,
put my head on the pillow andkeep it away from my direct you know,
(16:52):
directly into my brain. And alsodepending on what you're doing. I'm
going to do a podcast on thefuture about the subconscious programming that doing this
onst ip probably shouldn't say it,but on some of these social media apps,
what that actually has to what effectthat has on your brain and psychologically.
(17:15):
So we'll talk about it on adifferent one. But you want to
you don't want to be doing thatright before you go to bed, because
again, it's going to have thebrain in a different uh, it's going
to make it difficult for the brainto let go and release and relax and
go to sleep. A couple ofother things you want to think about is
the temperature in the room. Youactually want it down below seventy closer to
(17:36):
sixty. Your brain kind of yourbody when you go into sleep, You
kind of want your body to almostgo into a light hibernation, if you
will. You want for the brainto be able to focus on all of
the work that it has to do. Your body to focus on all of
the work that it has to do, the defragging, the detoxing, the
(17:59):
committing those membermories, the short termmemories, so long term memories. You
want all that focus to be onwhat it's supposed to do during the night,
not be disrupted by the temperature inthe room. Now, for a
lot of women, once you getto my age I full transparency, I
will be fifty eight at the endof the week, so I'm getting up
there. But a lot of womenat this stage of the life or in
(18:21):
that perimode perimenopausal state, their cycle, you know, their brain cycle kind
of changes and it makes it muchmore difficult to get good sleep. Hormone
imbalances will cause you, of courseto have those warm nights or those warm
sleep wake up periods. So ifyou are in that period and you are
a woman, I would have yourhormones checked to see that your hormones are
(18:44):
good and healthy and level, getthem straightened out because that's going to help
your sleep as well. So cool, you want it cool. You also
want it as dark as possible.Now I already talked about why you want
to keep this away from your eyes, right is because of the light.
When it is the darker it is, the more melatonin that the brain is
(19:07):
going to the healthier your melatonin cycleis going to be produced, So keep
it as dark as possible in theroom. Dark and cool is what you
want in the room. And ifyou need to get up and use the
facilities during the middle of the night, I highly suggest you just keep You
don't turn on the big lights,right, put those little socket lights in
(19:30):
that our motion sensored. That willgive you just enough lights so that you
don't trip over the dog and breakyour head over. Right, But just
you try to keep it so thatit's as dark as possible, but you
can still see your way, becauseif you put too much light, what
happens is as soon as that lighthits your pineal gland, as soon as
(19:51):
that light starts penetrating the eyes andit's bright, instantly the pineal gland responds
and stops or slow secreation of melatonin, which makes it harder to fall back
asleep. This is one of thethings where a lot of people. I'll
talk to people and they'll be like, oh, well, I just I'm
wide awake at three thirty. YeI'm wide awake at four o'clock and I
(20:11):
just lay there for an hour.Well, let's talk about what's triggering that
and where adjustments might be made.But one of the last thing you want
to do is actually turn on alarge light and to walk into another room
or to go get a drink ofwater or something in the kitchen. You
don't want to be doing that becausethat's going to just perpetuate that break in
(20:33):
your sleep. Okay, so thoseare some big keys, some big tips
on how to improve the quality ofyour sleep, because that's the best thing
that you can do to improve yourbrain health. It's so critically important,
so so so important. So workon that now. Once you have that
down, then you can you're goingto be more alert, You're going to
(20:56):
be more focused in the day following, and therefore you're going to be able
to do things like exercise. Exerciseand water are tied for the second top
tips. So sleep is number one. Exercise and water are two and two.
I can't really put one in frontof the other because they are both
so incredibly important. If you're exercising, you're probably gonna drink more water,
(21:21):
but you want to be sure exercisea good thirty to forty five minutes of
cardiovascular every single day. Now,when I say cardiovascular, I don't exercise.
I don't mean like hit classes whereyou are just you know, your
heart rates pushing on a percent orwhatever, but way up to the eighty
doesn't necessarily have to be that hardof a workout, but you do want
(21:45):
it to be the type of aworkout, the type of a cardiovascular workout
that's steadied for thirty to forty fiveminutes. You're having a hard time talking,
right, it would be difficult foryou to carry on a conversation because
you are working at that match.And the reason there's just just more studies
than I could even begin to listthat touch on the importance or the benefits
(22:10):
of exercise across the board for prettymuch every single part. For your mind
health, which we'll talk about thaton a future podcast, but your brain
health specifically, it increases the circulation, It increases the brain's ability to detoxify,
It increases the neural connections, especiallyif you throw some fun stuff in
there, right, Throw in somecoordination type exercises, do some line dancing.
(22:36):
I've recently, you know, addedinto my program. Just doing some
good old fashioned you know, Cupidshuffle or some kind of you know,
fun you know, the electric slide, I don't care, Just some fun
types of dances that it's going toraise your heart rate. It's going to
get that heart rate up. It'sgoing to give you the cardiovascular benefit.
It's going to be to music.Music is very very good for the brain
(22:57):
and for the mind, and it'sgoing to give you the patterns that you
have to think about. When youhave to think about your exercise moves,
you're actually engaging larger portions of thebrain and therefore it's even that much more.
It's even healthier for the brain thanjust the you know, standard elliptical,
(23:18):
which is what I normally do right, which is good, but it
can be better. One of mymentors, doctor a man of Aymon Clinics,
he said, he said, hesuggests table tennis, you know tennis
or table tennis, because it's soactive, and it's so coordinated, and
you have to think so much,and you have to follow the ball and
you have to make you know,there's just so much to it. Certain
(23:40):
studies have shown one of the mostfamous longevity studies said that the individuals who
had the lowest risk of Alzheimer's andthis was like a twenty year study,
so it's one of the one ofthe big ones that they did, and
it was in I believe it wasSwitzerland. Maybe it was Sweden. I
can't remember which one. I'd haveto look it up. If you want
to know, email me infoot BrainLady speaker dot com and I'll try to
(24:03):
find it for you. It's inmy notes somewhere. But what they discovered
was that couples dancing, when youhad to do couples dancing like ballroom dancing
type dances, those individuals were atseventy percent lower risk of degenerative brain diseases,
which I thought was fascinating. Whichthere's a couple of reasons for that.
(24:27):
It's not just the brain activity,but it's also a social thing,
which we'll discuss under the mind Healthpodcast, but for this one, we're
focusing mostly on the brain health.Those are some of my big tips.
Sleep exercise. We're getting close tothat twenty five minute marks, so I
want to keep it there. Butsleep, exercise, and then like I
said, Tying tying for exercises,your hydration. Our bodies, our brain
(24:53):
is eighty percent water, right,so we want to make sure that we're
hydrated. Just a two percent dropin body water, which is earn hydration,
which most people don't even the firstmechanism hasn't even kicked into gear yet.
At two percent. You have troublefocusing on a computer screen, you
(25:15):
have trouble reading the written word,you have difficulty doing basic math problems,
spelling English language, things like thatI shouldn't say English, just language,
period. So very basic functions areinterrupted or slowed down by just a two
percent drop in your hydration. Sohydration is incredibly important, not just for
(25:41):
your cognitive thinking, but also foryour detoxification. Right, if you are
doing things like exercising and getting goodsleep, you have to drink your water
to get those toxins out of yourbody. So hydration is, like I
said, it's tied with number twofor my top tips on brain health.
There's obviously a lot of other things. There is eating, eating good,
(26:04):
adding in the good, eliminating thebad. All right, So more of
your brightly colored fruits and vegetables.Berries are amazing. Blueberries are probably your
best. Get Get your blueberries orblackberries, or raspberries or siderberries that you're
as babies berries, sorry, yourstrawberries, all of those are really good.
(26:26):
Make sure you're getting those. Yourvegetables that are dark, the darker
the color the better. For example, if you look at something like lettuce,
your iceberg lettuce really is mostly justwater. It's not doesn't have a
huge nutritional value. But if yougo to your darker leafy greens like spinach
or kale, they're very high envitaments. So the darker you can get into,
(26:48):
the brighter you can get in.Those colors very very healthy for the
body. Get more of those inthere. Get your supplements, your fish
oil supplements, your ealthionine is excellentfor the brain. You know, get
in the things that are good.Eliminate all together, or greatly reduce if
you possibly can. I'm all aboutpracticality, if you have if you engage
(27:14):
with me as a coach or aconsultant, I am going to tell you
I would rather have you be practicalthan shoot for the extreme and not never
really hit that mark and just walkaway from the entire endeavor because it's just
too much for you. Right,you can't freak your brain out, you
can't kick in the stress hormones bysimply saying I'm never going to be able
to eat this or do that.I don't necessarily want that. I want
(27:37):
you to eliminate as much as possible. Try to get out as many sugars
as you can, Try to getout as many preservatives artificials, get as
many of those out of your diet. I have a couple of pet peeves
that I'll discuss on a future program. If you want to know what these
are, let me know. Sendme an email or comment in the channel
right that you want me to tellyou my pet peeves that I think everybody
(28:03):
should eliminate one hundred percent. Butreally it's shooting for reducing the bad and
increasing the good. And it beginsto kind of like the more you increase
the good, the more the badgoes down, right, because you only
have so much volume. So increasethe good, decrease the bad. Exercise,
drink your water, and above all, get your sleep. Those are
(28:26):
the keys for the first pillar thatI always teach my clients, and that
is brain health. Because if youas a business coach, as a leadership
coach, as a corporate trainer,if you don't have that first piece in
place, the rest of the piecesare going to suffer. If you don't
(28:48):
have the pillar of brain health inplace, your mind, your thinking is
going to suffer, Your relationships aregoing to suffer and your career or your
business. Whether you're an entrepreneur oryou are, you have chosen the career
path, a career path that's goingto suffer. So take a look at
what you're doing. Do some evaluationin your life. I encourage you if
(29:11):
you have any questions, of course, shoot me an email info at Brainlady
Speaker dot com. It is brainLady Speaker not Brainlady Speaks, even though
this show is Brainlady Speaks. Shootme an email at infot brainladyspeaker dot com
and let me know what your questionsare. If you have a thought,
if you have a topic that youthink might be in my area of expertise
and you want to see covered onthe Brain Lady Speaks show, then by
(29:34):
all means shoot that, give methat information, give me that suggestion,
or put it in the comments hereon the YouTube channel once this gets posted
up on YouTube. Also, ifyou have a maybe you have a book
you've read or at another leadership coachor business coach or brain coach or someone
(29:55):
that you think mindset coach that youthink would be a great interview on the
Brain Lady Speaks send me an emailon that as well, I would love
to hear from you if you haveany questions or suggestions or otherwise. All
right, do me a favor,do me a little bit favor, a
little bit favor. If you likedthis content, if you felt it was
(30:17):
beneficial, give me a thumbs up, write me a positive comment or a
positive review on iTunes or iHeart whereveryou're listening to this. Later, comment
on the YouTube channel and you giveme that thumbs up and that follow and
subscribe to the channel, and shareit out, write, share it out
to social media. This is thisis information that for some people can really
(30:40):
be life changing. So if youfeel it was good content, then share
it out. I would appreciate it. With that, I'm going to go
ahead and sign off for this episodeof The Brain Lady Speaks. I am
very happy and honored that you've spentthe time with me. And as you
know, if you are a followerof the show, as you know,
I always like to end each showby telling you to go out there,
(31:00):
take a nice deep brother fresh air, and simply enjoy every moment
Welcome to brain Lady Speaks with JulieAnderson. Julie brain Lady Anderson is considered
to be one of the nation's topexperts on the brain personality connection. She
has been inspiring her audiences to fireup their brains and ignite positive changes in
their relationships, and now she ishere to bring that knowledge to you.
The information she shares will help thosewho hear it to accelerate their success in
(00:25):
life and business through the discovery oftheir natural gifts and maximizing their brain power.
When you learn to tap into thepotential of your natural gifts and the
power of the brain mind connection,there is no limit to what you can
accomplish. Today and every Wednesday onbrain Lady Speaks, you'll explore the latest
findings to see how they have practicalapplication in your life. And now get
(00:48):
ready to join Julie Anderson on thebrain Lady Speaks radio show. Take it
Away, Julie. Good morning,good afternoon, Good evening. Julie Anderson
here, aka brain Lady Julie herefor another episode of the brain Lady Speaks
videocast slash podcast. I am excitedto be here today sharing with you a
(01:11):
topic that I am passionate about.Obviously, if you follow me on any
of the socials, or you've readany of the blogs or any of that,
you know that one of the thingsthat we are I emphasize and I
talk about a lot, is theimportance of brain health in your life.
And I am a certified brain healthprofessional through a prestigious clinic, and it
(01:36):
is the foundation of when I workwith clients. So what we're going to
talk about today, now you've beenthinking before you click me off, I
don't want you to understand that brainhealth is so important. It is foundational
for every success in every part ofyour life. So a lot of people,
a lot of times I get askeddifferent questions about you know, why
(02:00):
do you emphasize brain health so much. You're a business coach, You're an
entrepreneur coach, You're a leadership trainer, a team trainer. You work with
corporations to help them develop you know, psychological safety in their in their companies.
Why is why do you talk aboutbrain health so much? That's what
we're going to discuss today on theBrain Lady Speaks, So let's get to
(02:23):
it. When we talk about whenwe discuss the importance of brain health.
The reason why I make this asthe foundation, the reason why I became
so connected and so passionate about brainhealth is because if your brain is not
healthy, if your brain isn't firingcorrectly, then everything else in your life
(02:49):
is going to be affected in anegative way. Let me give you an
example. Let's say, Okay,one of the things that I emphasize all
the time is so incredibly important foryou to have a healthy brain and healthy
brain function is good high quality sleep. Like it is just it is so
important across the board. And we'lltalk about the thing reasons why in a
minute. But if you don't getgood quality sleep, how do you feel
(03:12):
in the morning, If you didn'tsleep well, if you didn't get a
volume of sleep that was good foryou, how do you feel? How
do you function in the morning?Well, you probably drag right, your
fatigue, You're a little foggy inthe brain. You reach for a couple
of extra cups like coffee or energydrinks throughout the day because you're tired.
(03:37):
Right, If you're tired, isyour brain I think about this? Is
your brain able to work at itspeak? Can you think in your mind?
Is your mind able to function atits peak. Of course it's not.
Of course it's not. So ifyou're sleepy, if you're tired,
you're gonna have brain fog. Ifyou have brain fog, your mind isn't
(03:59):
going to work correctly. If yourmind's not going to work correctly, and
you're not able to do calculations correctlyat work, or you're not able to
get the process is done that youwant to get done in the time period
that you were hoping you could getthem done in, or even a reasonable
amount of time. What does thatdo to your mindset? Right? What
are some of the emotions that theninvokes in you? Most of the time,
(04:23):
it's going to be negative ones.It's going to be oh, I'm
so frustrated, why it can't Iget this done? Or oh, my
goodness, I just can't think aRight, this happens. I know you've
experienced it. If you've experienced it, put it in the comments on our
YouTube channel. But it's happens,right, It's real. So if you
don't get healthy sleep, your brain'snot going to be healthy. Your mind's
(04:43):
not going to be healthy, right, Your thoughts are not going to be
healthy. You're not going to beable to think on tap or on you
know, you're not going to bealert and processing at the speeds that you
want to process, and that's goingto lead to frustration and a whole host
of negative emotions. Now again,in addition to that, your relationships are
(05:04):
going to suffer. Why are theygoing to suffer? Because I don't know
about you, but if I'm tired, I might just be a little bit
cranky, maybe just a little bit. Right. Of course, if you're
tired, you're a little grumpy.Everybody is. That's just normal. So
if you're now what happens when you'rehaving interactions with other people, whether that's
(05:25):
your significant other, your children,your parents, your workmates, what winds
up happening is you're a little bitshorter, right, You're a little bit
snappier, You're a little bit moreirritated or easily irritated by things that other
people say. I mean, juststop and think for a minute. How
many times can you think of orcan you think of times I should say,
(05:48):
when maybe you overacted a little bitto something that somebody said around you,
and it was because you were tired. You were tired. So now
your relationships are suffering now take itto the next step. Your career or
(06:10):
your entrepreneurial business. Is it goingto suffer if your brain's not healthy,
if you don't have a good night'ssleep. Now you have the brain fog,
are you going to accomplish as muchas you wanted to or you needed
to? At work? Are yougoing to be able to, you know,
pick up that phone and make thosesales calls that you desperately need to
make. If you can't think correctlybecause you didn't get enough sleep. Chances
(06:34):
are the answer is going to beno. So does your business suffer?
Does your career suffer? Yeah,it does all because you didn't get a
good night's sleep. That's why whenwith your best mind my company, right,
we always focus. These are ourfour pillars brain health, mind health,
relationship health, entrepreneur or business health. Right, your career, your
(06:59):
business health in that order, becauseit starts with the brain health. Now,
the brain health and the mind healthare very very closely connected, right,
It's a very important. If one'soff, the other's off. So
you can have a healthy brain.You may take care of your brain,
you may get plenty of sleep anddo everything you needed for good brain health.
(07:23):
But your mind isn't right, maybeyou're negative a lot, or you
have a lot of negative self talkbecause of those you know, past trauma
or whatever that may be. Thenyour brain's not really going to truly be
completely healthy. Even if you're eatinghealthy, exercising, drinking your water,
you know, hydrating, and gettinggood sleep, your mind can still be
(07:46):
off. So and then of course, if your brain's not healthy, your
mind will almost always be off.So we want to those even though those
are still the two that are veryclosely connected, we always want to start
with the brain health. And thisis why as a business life coach,
career coach, team trainer, leadershiptrainer, I always start with that piece.
(08:09):
You want your brain to be healthy. Brain health is the first,
the first pillar that we want towork on. So how do you do
that? Why is that? So? You already know why it's so important?
But how do you do that?What are some very practical steps that
you can take on a daily basisto improve your brain health? Well,
(08:31):
I already started with one in thatsleep. I often will get asked if
there was any one thing, onething is a brain health professional, that
you would tell people they need todo for their brain health. What's that
one thing? Is it diet?Is it exercises? It? Is it
what well I talked about it?It's sleep. And the reason why is
(08:54):
because if you're not getting enough sleep, if your sleep is poor sleep,
to sleep that you're getting is poorsleep, are you going to have energy
to exercise? No? Are yougonna feel like eating correctly? Most likely
not, because you're most likely goingto be reaching for the things that are
going to give you the instant energy, or the sugary substances, or the
things that have a lot of preservativesin them. Because you want the comfort
(09:18):
food right, which isn't necessarily alwaysbrain healthy food. You're most likely going
to forget to drink your water,you know, to hydrate, because you're
not going to be your mind's notgoing to be in the right place because
you're not getting enough sleep. SoI always talk about I always feel and
tell people that the most important Ireally feel is adequate sleep. Adequate sleep
(09:39):
and high quality sleep. So it'snot so much the hours of although most
individuals do not get as much sleepas they should. Most people they just
don't they think, oh, whileI wake up, you know, if
I go to sleep, but atten o'clock at n I wake up at
(10:01):
five am in the morning. SoI'm just one of those people that I
really only need seven hours of sleep. That may not be the case,
right, Or I only need fivehours of sleep. I did that math
wrong. Anyway, you know thatmay not be the case, right.
It may be that there's something disturbingyour sleep pattern, something messing with that
(10:24):
rhythm, that natural rhythm that youshould have because multiple, multiple studies have
shown that at the accurate amount ofsleep that you need is at minimum,
at minimum seven hours of sleep,ultimately around eight hours of sleep. Right,
So very few people can have ahealthy brain, which means you're going
(10:48):
to have healthy cognitive thought. Ahealthy brain, or I should say it
supports healthy cognitive thought. You're notgoing to have a healthy brain unless you
have that minimum make that minimum mark, and you may have nine to ten
hours of sleep at night. Butif it's not high quality sleep, if
it's not good sleep, then chancesare it's you're still not going to be
(11:11):
cognitively on you know, on themark, because your sleep is bad.
So take a good for optimal brainhealth. I want you to really stop
and think, what is my sleeppattern like what are my sleep habits like,
let's start with that for healthy brains. Start with good sleep. Now
(11:37):
you may say, okay, wellI just don't get good sleep. I
want you to think about what arethe things that you do surrounding your sleep
period or the time that you're supposedto be at sleep. There are several
things that the average person does thatis actually counter productive to having a good
(11:58):
sleep or a deep health sleep oneof those. So let's just go through
some of these. Eating late atnight, you know, start with your
evening before. Be cautious about howlate you eat when it comes to your
bedtime. So let's say that youturn in between nine and ten o'clock in
(12:18):
the evening. You may say,well, Julie, that's way too early.
I don't go to sleep until elevenor midnight. Well, let's just
hypothesize that you get to sleep byten o'clock in the evening. You really
don't want to have anything on yourstomach three hours before. You want to
give your digestive system time to digestits food before you go to sleep,
(12:41):
because your sleep is for something completelydifferent. Sleep is not the time for
your body to digest. Sleep isthe time for your body and your brain
to heal. For your body andyour brain to detox. All right,
So if you're sleep, if you'reeating too late in the evening before you
go to bed, that's going totake energy away from a good, healthy
(13:05):
sleep. So do your best tonot have heavy foods or much to eat
in those two to three hours beforeyou at your head actually hits the pillow.
Okay, that's tip number one.Tip number two is that you want
to make sure that you watch youralcohol consumption. I know there's a lot
(13:28):
of people that you know enjoy thatevening cocktail or that evening drink for relaxation.
Well, depending on the amount ofsugar that is in that or even
the amount of caffeinees that may bein a particular drink, your drink of
choice, it may actually cause youto wake up a few hours later to
(13:50):
disturb your natural sleep pattern. Orif you're drinking too much just fluids period
within the hour or two before yougo to bed, you're sleep might be
disturbed by having to get up andrelieve yourself during the night, right,
helping to get up and go tothe bathroom. So you want to be
careful again with that, how muchyou drink as you're whether it's alcohol or
(14:13):
even just fluids, period, whatit is and what a fact that might
have on disrupting your sleep pattern.Okay, so eating drinking. The next
is technology. Technology. Now,I'm not saying that you can't relax with
watching your favorite show. A lotof people do that, you know,
they kind of enjoy that relaxation withjust zoning out in front of the television
(14:37):
before they go to sleep. I'mnot saying that's bad. However, be
cautious about doing it on a tabletor a phone. Here's what happens.
There is this great little thing behindyour eyes called the pie are right about
here in the brain called the pinealgland, and that is responsible for secreting
(14:58):
melotone. Now, melatonin is whatnaturally causes your body to begin to relax,
to go into a deeper sleep.It is set up so it is
designed so that when it starts toget dark outside, when the room begins
to get dark, the brain getsthe signal this gland that the light going
(15:22):
in through the eyes begins to dim, that gland goes, oh it's getting
late. I need to start secretingmelatonin so my person can get tired and
get ready and just fall into adeep, wonderful sleep. Here's the problem.
If you have within you know,about twelve inches of your eyes a
(15:46):
foot to even up to two feetof your eyes, you have bright light
coming in your brain. The pinealgland does not begin to secrete the melatonin
because there's too much direct going in. So do not if you can,
don't be on this for a goodhour before you go to sleep. Now
(16:08):
you may say, oh, mygoodness, that's hard, and I gotta
say I'm guilty. Guilty as charts. There are a lot of times when
I'm just kind of sitting there andgoing, oh, I'm playing this fun
little Disney game. For those ofyou who haven't figured it out, I'm
a little bit of a Disney person, you know, on my phone or
my tablet. I don't do ita ton, but it is a kind
(16:30):
of the mind numbing rundown in theevening type of a thing. But then
again, I don't have a problemfalling asleep most nights. Still, this
is not a good thing. Sowhat I have chosen to start to do
is plug it in a good thirtyminutes hour before I'm ready to go,
put my head on the pillow andkeep it away from my direct you know,
(16:52):
directly into my brain. And alsodepending on what you're doing. I'm
going to do a podcast on thefuture about the subconscious programming that doing this
onst ip probably shouldn't say it,but on some of these social media apps,
what that actually has to what effectthat has on your brain and psychologically.
(17:15):
So we'll talk about it on adifferent one. But you want to
you don't want to be doing thatright before you go to bed, because
again, it's going to have thebrain in a different uh, it's going
to make it difficult for the brainto let go and release and relax and
go to sleep. A couple ofother things you want to think about is
the temperature in the room. Youactually want it down below seventy closer to
(17:36):
sixty. Your brain kind of yourbody when you go into sleep, You
kind of want your body to almostgo into a light hibernation, if you
will. You want for the brainto be able to focus on all of
the work that it has to do. Your body to focus on all of
the work that it has to do, the defragging, the detoxing, the
(17:59):
committing those membermories, the short termmemories, so long term memories. You
want all that focus to be onwhat it's supposed to do during the night,
not be disrupted by the temperature inthe room. Now, for a
lot of women, once you getto my age I full transparency, I
will be fifty eight at the endof the week, so I'm getting up
there. But a lot of womenat this stage of the life or in
(18:21):
that perimode perimenopausal state, their cycle, you know, their brain cycle kind
of changes and it makes it muchmore difficult to get good sleep. Hormone
imbalances will cause you, of courseto have those warm nights or those warm
sleep wake up periods. So ifyou are in that period and you are
a woman, I would have yourhormones checked to see that your hormones are
(18:44):
good and healthy and level, getthem straightened out because that's going to help
your sleep as well. So cool, you want it cool. You also
want it as dark as possible.Now I already talked about why you want
to keep this away from your eyes, right is because of the light.
When it is the darker it is, the more melatonin that the brain is
(19:07):
going to the healthier your melatonin cycleis going to be produced, So keep
it as dark as possible in theroom. Dark and cool is what you
want in the room. And ifyou need to get up and use the
facilities during the middle of the night, I highly suggest you just keep You
don't turn on the big lights,right, put those little socket lights in
(19:30):
that our motion sensored. That willgive you just enough lights so that you
don't trip over the dog and breakyour head over. Right, But just
you try to keep it so thatit's as dark as possible, but you
can still see your way, becauseif you put too much light, what
happens is as soon as that lighthits your pineal gland, as soon as
(19:51):
that light starts penetrating the eyes andit's bright, instantly the pineal gland responds
and stops or slow secreation of melatonin, which makes it harder to fall back
asleep. This is one of thethings where a lot of people. I'll
talk to people and they'll be like, oh, well, I just I'm
wide awake at three thirty. YeI'm wide awake at four o'clock and I
(20:11):
just lay there for an hour.Well, let's talk about what's triggering that
and where adjustments might be made.But one of the last thing you want
to do is actually turn on alarge light and to walk into another room
or to go get a drink ofwater or something in the kitchen. You
don't want to be doing that becausethat's going to just perpetuate that break in
(20:33):
your sleep. Okay, so thoseare some big keys, some big tips
on how to improve the quality ofyour sleep, because that's the best thing
that you can do to improve yourbrain health. It's so critically important,
so so so important. So workon that now. Once you have that
down, then you can you're goingto be more alert, You're going to
(20:56):
be more focused in the day following, and therefore you're going to be able
to do things like exercise. Exerciseand water are tied for the second top
tips. So sleep is number one. Exercise and water are two and two.
I can't really put one in frontof the other because they are both
so incredibly important. If you're exercising, you're probably gonna drink more water,
(21:21):
but you want to be sure exercisea good thirty to forty five minutes of
cardiovascular every single day. Now,when I say cardiovascular, I don't exercise.
I don't mean like hit classes whereyou are just you know, your
heart rates pushing on a percent orwhatever, but way up to the eighty
doesn't necessarily have to be that hardof a workout, but you do want
(21:45):
it to be the type of aworkout, the type of a cardiovascular workout
that's steadied for thirty to forty fiveminutes. You're having a hard time talking,
right, it would be difficult foryou to carry on a conversation because
you are working at that match.And the reason there's just just more studies
than I could even begin to listthat touch on the importance or the benefits
(22:10):
of exercise across the board for prettymuch every single part. For your mind
health, which we'll talk about thaton a future podcast, but your brain
health specifically, it increases the circulation, It increases the brain's ability to detoxify,
It increases the neural connections, especiallyif you throw some fun stuff in
there, right, Throw in somecoordination type exercises, do some line dancing.
(22:36):
I've recently, you know, addedinto my program. Just doing some
good old fashioned you know, Cupidshuffle or some kind of you know,
fun you know, the electric slide, I don't care, Just some fun
types of dances that it's going toraise your heart rate. It's going to
get that heart rate up. It'sgoing to give you the cardiovascular benefit.
It's going to be to music.Music is very very good for the brain
(22:57):
and for the mind, and it'sgoing to give you the patterns that you
have to think about. When youhave to think about your exercise moves,
you're actually engaging larger portions of thebrain and therefore it's even that much more.
It's even healthier for the brain thanjust the you know, standard elliptical,
(23:18):
which is what I normally do right, which is good, but it
can be better. One of mymentors, doctor a man of Aymon Clinics,
he said, he said, hesuggests table tennis, you know tennis
or table tennis, because it's soactive, and it's so coordinated, and
you have to think so much,and you have to follow the ball and
you have to make you know,there's just so much to it. Certain
(23:40):
studies have shown one of the mostfamous longevity studies said that the individuals who
had the lowest risk of Alzheimer's andthis was like a twenty year study,
so it's one of the one ofthe big ones that they did, and
it was in I believe it wasSwitzerland. Maybe it was Sweden. I
can't remember which one. I'd haveto look it up. If you want
to know, email me infoot BrainLady speaker dot com and I'll try to
(24:03):
find it for you. It's inmy notes somewhere. But what they discovered
was that couples dancing, when youhad to do couples dancing like ballroom dancing
type dances, those individuals were atseventy percent lower risk of degenerative brain diseases,
which I thought was fascinating. Whichthere's a couple of reasons for that.
(24:27):
It's not just the brain activity,but it's also a social thing,
which we'll discuss under the mind Healthpodcast, but for this one, we're
focusing mostly on the brain health.Those are some of my big tips.
Sleep exercise. We're getting close tothat twenty five minute marks, so I
want to keep it there. Butsleep, exercise, and then like I
said, Tying tying for exercises,your hydration. Our bodies, our brain
(24:53):
is eighty percent water, right,so we want to make sure that we're
hydrated. Just a two percent dropin body water, which is earn hydration,
which most people don't even the firstmechanism hasn't even kicked into gear yet.
At two percent. You have troublefocusing on a computer screen, you
(25:15):
have trouble reading the written word,you have difficulty doing basic math problems,
spelling English language, things like thatI shouldn't say English, just language,
period. So very basic functions areinterrupted or slowed down by just a two
percent drop in your hydration. Sohydration is incredibly important, not just for
(25:41):
your cognitive thinking, but also foryour detoxification. Right, if you are
doing things like exercising and getting goodsleep, you have to drink your water
to get those toxins out of yourbody. So hydration is, like I
said, it's tied with number twofor my top tips on brain health.
There's obviously a lot of other things. There is eating, eating good,
(26:04):
adding in the good, eliminating thebad. All right, So more of
your brightly colored fruits and vegetables.Berries are amazing. Blueberries are probably your
best. Get Get your blueberries orblackberries, or raspberries or siderberries that you're
as babies berries, sorry, yourstrawberries, all of those are really good.
(26:26):
Make sure you're getting those. Yourvegetables that are dark, the darker
the color the better. For example, if you look at something like lettuce,
your iceberg lettuce really is mostly justwater. It's not doesn't have a
huge nutritional value. But if yougo to your darker leafy greens like spinach
or kale, they're very high envitaments. So the darker you can get into,
(26:48):
the brighter you can get in.Those colors very very healthy for the
body. Get more of those inthere. Get your supplements, your fish
oil supplements, your ealthionine is excellentfor the brain. You know, get
in the things that are good.Eliminate all together, or greatly reduce if
you possibly can. I'm all aboutpracticality, if you have if you engage
(27:14):
with me as a coach or aconsultant, I am going to tell you
I would rather have you be practicalthan shoot for the extreme and not never
really hit that mark and just walkaway from the entire endeavor because it's just
too much for you. Right,you can't freak your brain out, you
can't kick in the stress hormones bysimply saying I'm never going to be able
to eat this or do that.I don't necessarily want that. I want
(27:37):
you to eliminate as much as possible. Try to get out as many sugars
as you can, Try to getout as many preservatives artificials, get as
many of those out of your diet. I have a couple of pet peeves
that I'll discuss on a future program. If you want to know what these
are, let me know. Sendme an email or comment in the channel
right that you want me to tellyou my pet peeves that I think everybody
(28:03):
should eliminate one hundred percent. Butreally it's shooting for reducing the bad and
increasing the good. And it beginsto kind of like the more you increase
the good, the more the badgoes down, right, because you only
have so much volume. So increasethe good, decrease the bad. Exercise,
drink your water, and above all, get your sleep. Those are
(28:26):
the keys for the first pillar thatI always teach my clients, and that
is brain health. Because if youas a business coach, as a leadership
coach, as a corporate trainer,if you don't have that first piece in
place, the rest of the piecesare going to suffer. If you don't
(28:48):
have the pillar of brain health inplace, your mind, your thinking is
going to suffer, Your relationships aregoing to suffer and your career or your
business. Whether you're an entrepreneur oryou are, you have chosen the career
path, a career path that's goingto suffer. So take a look at
what you're doing. Do some evaluationin your life. I encourage you if
(29:11):
you have any questions, of course, shoot me an email info at Brainlady
Speaker dot com. It is brainLady Speaker not Brainlady Speaks, even though
this show is Brainlady Speaks. Shootme an email at infot brainladyspeaker dot com
and let me know what your questionsare. If you have a thought,
if you have a topic that youthink might be in my area of expertise
and you want to see covered onthe Brain Lady Speaks show, then by
(29:34):
all means shoot that, give methat information, give me that suggestion,
or put it in the comments hereon the YouTube channel once this gets posted
up on YouTube. Also, ifyou have a maybe you have a book
you've read or at another leadership coachor business coach or brain coach or someone
(29:55):
that you think mindset coach that youthink would be a great interview on the
Brain Lady Speaks send me an emailon that as well, I would love
to hear from you if you haveany questions or suggestions or otherwise. All
right, do me a favor,do me a little bit favor, a
little bit favor. If you likedthis content, if you felt it was
(30:17):
beneficial, give me a thumbs up, write me a positive comment or a
positive review on iTunes or iHeart whereveryou're listening to this. Later, comment
on the YouTube channel and you giveme that thumbs up and that follow and
subscribe to the channel, and shareit out, write, share it out
to social media. This is thisis information that for some people can really
(30:40):
be life changing. So if youfeel it was good content, then share
it out. I would appreciate it. With that, I'm going to go
ahead and sign off for this episodeof The Brain Lady Speaks. I am
very happy and honored that you've spentthe time with me. And as you
know, if you are a followerof the show, as you know,
I always like to end each showby telling you to go out there,
(31:00):
take a nice deep brother fresh air, and simply enjoy every moment
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Are You A Charlotte?
In 1997, actress Kristin Davis’ life was forever changed when she took on the role of Charlotte York in Sex and the City. As we watched Carrie, Samantha, Miranda and Charlotte navigate relationships in NYC, the show helped push once unacceptable conversation topics out of the shadows and altered the narrative around women and sex. We all saw ourselves in them as they searched for fulfillment in life, sex and friendships. Now, Kristin Davis wants to connect with you, the fans, and share untold stories and all the behind the scenes. Together, with Kristin and special guests, what will begin with Sex and the City will evolve into talks about themes that are still so relevant today. "Are you a Charlotte?" is much more than just rewatching this beloved show, it brings the past and the present together as we talk with heart, humor and of course some optimism.