Boost Your Brainpower with Jim Kwik

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You know you've heard it. You can't teach a dog old tricks. You know you only use 10% in your brain. All of these things that would lead us to believe that as we age we're not going to be able to think as clearly, we're not going to be able to learn new things. And by the way, my guest today is going to show you how nothing could be further than the truth and that you can upgrade your brain at any time. We're going to be talking to Jim Kwik. He is a renowned brain performance coach and the New York Times best selling author of Limitless Upgrade your brain, learn anything faster and unlock your exceptional life. He's also also the host of the top brain power podcast, Quick Brain and he is on a mission to build better, brighter brains. And today in the show you are going to find out if you are a cheetah, a dolphin, an owl or an elephant. And I'm going to share how you can do your own animal brain animal quiz and what that means and how you can use this in your family and your life and your work. We're also going to go through the top 10 things you're going to want to do to take care of your brain and how you can figure out what you need to focus on and then in your diet, what are the top foods that you should be eating for your brain? So much good stuff in this interview. And again, we're going to be talking through the book Limitless and I'm going to give you a link here. Jjvirgin.com Kwik K W I K where we will have some notes from the interview, including how to take the quiz, how to get your own copy of Limitless, and some other fun goodies. So be sure to grab your quiz and other stuff there and I will be right back with Jim Kwik. Stay with me.

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Jim Kwik in person Here you are.

I'm so excited to talk to You. I missed you.

I just don't understand how you've never been on the podcast.

Yeah. I love your community. I love you. I'm so glad to spend some time. And thank you, everybody who's tuning in.

Well, here's the thing. This is such a hot button for every woman 40 plus, who's literally. I mean, we hear so many crazy things as we age. It's like, oh, you know, old dogs can't learn new tricks.

Right.

That's one I think about that I'm hoping you're gonna blow through. And I just. For women, dementia, any kind of cognitive decline is huge. It's bigger than men. And I think every time one of us walks into the room. Speaking for myself and goes, why am I here you go.

Oh, no.

Is it happening?

Those senior moments coming a little bit earlier?

Yes. So that's the framework that I want to do this with, because I know that you're big into brain training, but I still remember sitting with you, you at Consumer Health Summit at dinner, and you told me your story. So I would love to start there because I was like, that is so compelling of what happened to you and where it's taking you, really.

So thank you. My inspiration was my desperation. A lot of us have taken our mess and turned it into our message. When people see me at events where, like, even where I am now, if there's time, I'll do these demonstrations where I'll memorize 50 or 100 people's names or 100 numbers or 100 random words and do it forwards and backwards. But I always tell people, I don't do this to impress you. I really do this to express you what's possible. Because the truth is, every single one person that's listening could do that, too. And they might be thinking, there's no way. But hopefully after this conversation, they'll entertain that possibility. I knew it's possible because I had superior learning difficulties. I had a head injury when I was five years old. I was in kindergarten class. There was these fire engines outside, and all the kids wanted to see what was all the commotion going on. And we couldn't because we're so tiny to see outside the windows. We all grab our chairs and I grabbed my chair and I lost my balance. I went head first into the radiator and rushed to the emergency room. And where it really showed up was in school. You know, my parents before said I was very playful, very curious, very energized. I just shut down. I had migraines every day as a five Year old balance issues. So I was never really good at sports. Poor focus, poor memory. Took me three years longer just to learn how to read. When I was nine years old, I was slowing down in class. I was being teased pretty harshly that day by the other kids in class. Teacher pointed me from the whole class and said, leave that kid alone. That's the boy with the broken brain. And I know she had good intentions, just wanted to protect me. But that became my, I don't know. Adults have to be very careful of their external words because they often become a child's internal words. So you know, when we talk about automatic negative thoughts, every single time I did badly in school, I would say oh, because I have the broken brain. When I was in pick for sports, which was all the time, I would say, oh, because I have a broken brain. So that became kind of like that label became my limit, you know. And so I struggled. You know, I was phobic of public speaking because I never knew the answer ever. And the universe has a sense of humor because my two biggest challenges growing up were learning and public speaking. And that's all I do is public speak on this thing called learning. But after 32 years of teaching this, I realized that it's not how smart you are, it's really how are you smart. And we're all smart in different ways that regardless of your age, your background, your career, education level, financial situation, gender, history, iq, we could all improve in these areas. We just weren't taught. There was no class called focus. There was no class called memory. People are struggling with senior moments. Like they absent minded, they walk into that room and forget why they're there. They go to the store to buy one thing and they come back with two bags.

Well, that's everybody, right?

They misplaced their car keys or if not their car keys, like something larger like their car. You see the people using their car alarm, like gps, trying to figure out where they parked their car that day. Names and faces. You know, I believe two of the most costly words sometimes in our life are I forgot. I mean just think about the consequences. I forgot to do it. I forgot that, that appointment. I forgot what I was going to say. I forgot the conversation. I forgot that meeting. I forgot, you know, what I was going to do or I forgot that person's name. And on the other side, when you can easily remember client information or product information, you know, give a speech without notes or whatever, just life gets a lot easier. So there's no such thing as a good or bad memory. There's a trained memory and then there's an untrained memory again. But there was no class called remembering back in school. So that's why.

Right, so there was no class. And here you were with a broken brain and how did you get from there to now? Someone who is an amazing speaker and I've seen you on stage do the memorization game and it's mind blowing. So, like, what happened?

Yeah, when I was 18 years old, I was fortunate enough to get into like a local university. And I thought being a freshman meant I could make a fresh start. So I took all these classes and my idea was I wanted to show the world I could do it right and make my parents proud. I'm the oldest of three kids and, you know, I want to be a good example for my brother and sister. And I had all this pressure, so I took all these classes, really excited, and I did worse because college is so much more difficult than high school because so much more is on your own right to do that responsibility. And I was ready to quit because I just. My parents, they immigrated to the states. My dad was 13, lost his parents. You know, we lived in the back of the laundromat that my mom worked at. And just, you know, everyone has their origin story, but I really want to make my family proud. But we didn't have the money for me to be in school, so I didn't want to waste it, you know, get into debt and everything. So I was ready to quit. And I told a friend that, and a friend's like, hey, that's a big decision, you know, like quitting school. Why don't you come with me this weekend to visit my family? I'm going home, get some perspective, you know, and I find jj, that, you know, when you change the place you're in or the people you spend time with, it gives you a different point of view. So. Because often the problem is not the problem. Often the problem is our attitudes and assumptions about the problem. Right. So I get some perspective and the family is very well off. And the father's walking me around his property, by the way, and asked me before dinner, asked me a very innocent question. He says, how's school? And that's the worst question you could ask me as an 18 year old kid that's very insecure and ready to quit school. And I just break down. Like, I'm very introverted, but I break down in front of some complete stranger and tell my whole story. Broken brain, ready to quit school. Don't know how to tell My folks. And he's like, well, why are you in school? And I think asking a new question is a very useful. Useful, right. And nobody's ever asked me, like, I just thought, you go to school to get a job, to do whatever. And I was like, I start to answer him, and he takes out a piece of paper like you have here and makes me write down the answers. And I write down, you know, and I've never been asked, like, what do you want to be? Do have, share, but ask a new question, get a new answer. And I started putting the answers down, and I fold up the sheets to put in my pocket, and he grabs them out of my hand, and he starts with reading my dreams. And I'm imagining a very, you know, person, very successful, and obviously, you know, I'm very insecure. And somebody's reading your dreams. And he says, jim, you are this close to everything on that list. And he spreads his index fingers like a foot apart. I'm like, give me 10 lifetimes. I'm not going to crack that list. And he takes his fingers and puts them to the side of my head, meaning what's in between is the key. And he walks me into a room that I've never seen before. You'd love it. It's wall to wall, ceiling to floor, covered in books. And, you know, that's like being in a room full of snakes for me because I'm not a very good reader. But he makes it worse. He grabs snakes off the shelves and starts handing them to me. And I'm freaking out because they're the biographies of incredible women and men in history and some very early personal growth books. And he says, jim, you have to read to secure. I want you to read one book a week. And I said, I can't do it. I'm fighting for. Even at events like this, people come to me knowing I'm a memory coach. And they say, jim, I'm just too old. I have a horrible memory. And I always say, stop. If you fight for your limitations, you get to keep them. If you fight for your limits, they're yours. And so I'm fighting for my limits. I can't have all the schoolwork. And he's like, don't let school get in the way of your education. And, you know, Mark Twain quote. And then I said, I can't do it. And he starts. He pulls out my bucket list, my dream list, and jj, he starts reading every single one of my dreams out loud. And something about hearing your dreams and goals in another person's. Voice like incants it out into the universe. It just messed with my mind and my spirit something fierce. And honestly, a lot of things on the list were things I wanted to do for my family, things they could never afford, or, you know, the money they wouldn't do for themselves. And with that, motivation and purpose. Because in Limitless, I teach people a formula for limitless motivation and how to get themselves to work out or do what's difficult or get somebody else to do something that's difficult. And that was my purpose, is to support my family. And then I go back to school and I'm sitting at my desk, I have a pile of books I have to read, a pile of books I promised to read, and I really couldn't get through. So what do I do? I just don't eat, I don't sleep, I don't work out, I don't socialize. I just live in the library for weeks. And one night I pass out at 2 o' clock in the morning, I fall down a flight of stairs in the library. I might again. I got rushed to the hospital. I woke up in the hospital bed two days later. And at this point, I'm so dehydrated, malnourished, I'm down 117 pounds, like, I almost died hooked up to all these IVs. And when I woke up, I said, there has to be a better way. And when I had that thought to wrap this up, the nurse came in with a mug of tea. And on it was a picture of Albert Einstein, you know, the opposite of who I thought I was. And the quote that changed my life said, the same level of thinking that has created your problem won't solve your problem. And it made me ask a new question. And I challenge everyone to ask new questions. And you know who's listening. It's like, you know, what's my problem? I'm very slow learner, broken brain. Well, how do I fix my brain? How do I learn faster? And I just started studying that and then about 60 days into it, studying adult learning theory, multiple intelligence theory, brain health, light switch flipped on and I started to do better in school and I couldn't help but help other people. And the reason I'm here today is because one, I started to tutor one of the people I was tutoring. She was a college freshman. She read 30 books in 30 days. Can you imagine that going on Amazon or Barnes and Noble and just getting 30 books and not skimming, scanning, really read it. I want to find out not how I taught her how? I want to know why. And I found out her mother was dying of terminal cancer. And the books she was reading were books to save her mom's life. And she ended up doing so. And that changed my life, because in that moment, I realized that if knowledge is power, then learning is our superpower. And it's a superpower we all have. But I also learned my dharma, my mission, you know? So for the past, let's see, I'm 51. For the past 32 plus years, I've just been helping people have their best brain. You know, no brain left behind. So, yeah, that's the mission.

Talk about taking the message, making it your message. Man, it's quite something. It's so interesting that this, like you would think any kid going to school, I look at the things that are taught in school, and you'll see now that you have a little child, your kid will go to school. And you're like, why are we spending time teaching these things when we could learn relationships, time management, money, nutrition, exercise? And this part of it think of everyone had the tools to really be able to speed learn what it would do. Now, I am guessing that it's never too early, but just like lifting weights and putting on muscle, it's also never too late.

Yeah, yeah, it's exactly what you teach. Similar to the body, your brain is like, it's an organ, but it acts more like a muscle. And it's really use it or lose it. And yeah, we can start at any age. And that's the beautiful thing about it. Like, I don't think anyone doubts if they follow your protocol, that they'll just be. Have more energy, more vitality, you know, like, live longer. They'll be stronger because of it. Same thing with our mental muscles, you know, challenging them and also help us live longer. There was a study done with these nuns that were living 80, 90 and above. And they wanted to find out, the researchers, what was the key to their long life. And they said half of it was their faith, their emotional gratitude. But the other half, they were lifelong learners. They were studying every day. They were having deep discussions every day. And because. Because of it had added years to life and then life to their years, their good years. And I was on the COVID of Time magazine. The study is called Aging with Grace. Beautiful name for a study, if anyone wants to look that up.

Yeah, it's the opposite of, I'm teaching people forget aging gracefully. But I love that. And it just strikes me as you're saying all this, you know, I Think of the ultimate thing for your brain is to exercise. But I realized, put these things together. Now, I just to want. I want to bust this one myth. Because you've heard this. I've heard it so much. And in your book Limitless, you talk about this. This whole idea that we only use 10% of our brain.

Yeah, it's a myth. It's a lie. I use a lot of acronyms. So. LIE stands for a limited idea Entertained. It's not true that you're not smart enough or that you're not capable of. It's just a limited idea we're entertaining. Right. So another lie is we use 10% of our brain. We actually use 100% of our brain. And just like we use 100% of our body, it's just some people use it differently. Right. And some people have more fit bodies. And so if they're tackled with a task, they have to climb up a hill. Somebody who's physically fit could do it without a lot of effort. You know, they could do it fast, they could do it with comfort. But somebody who's not fit, it would take them longer. But that person's still using the same body parts, right? They see 100% of their body. So you use 100% of your brain, but some people just use it more efficiently and more effectively because it's more. It's. Well, there's no such thing as a good or bad brain. There's more trained brain and an untrained brain. And so, I mean, just imagine when you turn driving age, everybody, if you were given a car, and it's your car for the rest of your life, it's free. But that's the only car you could have for the rest of your life. How well would you maintain that car? Well, we're born and we're given this body, which is our brain's part of our body, and this is the vehicle we have to go through life, and it's the only one we have. So how well should we maintain it and keep it? So our minds are like a muscle. It's use it or lose it. So we use 100% of it, just like we use 100% of our body. But just some people are just. Things are more effortless, you know, because they're more mentally fit. Just like if they're physically fit, it's.

Physical fitness is obvious, right? I mean, you have specific things that you do. You can tell how you feel, your muscles get stronger, your heart gets stronger. You can go up the stairs easier. What is that for the brain, like you talked about using 100%, using it efficiently. So I look at the. And go, well, how do we train your brain?

Yeah. So we have the largest academy of, like, brain optimization, accelerated learning students in 195 nations. So we get a lot of feedback, and everything we teach is very measurable. You can measure someone's focus, you can measure their memory. Like we could give people in the courses that we have, we give them names and faces to memorize. Then we teach them techniques and give them tools, and we test them again. Right. You can measure reading speed, you can measure reading comprehension. You can measure, you know, them memorizing a speech or vocabulary or random words or numbers to see how well they can. How many numbers they can memorize before and after. So all of those show up. So it's very. In order to manage something, you have to measure it. Right. So you could do that with all the stuff when it comes to learning. And then it's just the feeling you have when you're just, you know, when you. When you're physically fit, you have this vitality and, you know, you can handle stress. You have more resilience to go through and do hard things. Same thing. Mentally, you have more mental energy, you have more flexible thinking. You could solve problems. You have more brain energy. So you don't have those dips, you're less forgetful, have those memory lapses, you're less distracted, you're more focused and concentrated. So those are the kind of things that I want people to live in more. In terms of what's really possible is there.

Like with Muscle and VO2 Max, we know that starting around age 30, both with VO2 Max and with Muscle size, strength, and power, everything starts to decline.

Yeah.

Is it the same with brain?

So brains, we can grow older, but in a lot of ways, we can grow better. We do slow down, like our bodies do slow down. So our brains do have a. Have a slowing effect, you know. And so the idea here is we do what we can to insulate that and mitigate those things. Right. And so about one third of your brain is predetermined by genetics and biology, according to research, two thirds is in your influence and control. So those are the things that we really focus on. Now, some people believe with epigenetics that 100% is in terms of your gene expression, is your lifestyle style. But yeah, we have very comprehensive program. It. You know, it involves 10 things very quickly, and everyone who's listening, we can make this engaging and kind of interactive. They could rate themselves 0 to 10 in the past seven days. How much energy and effort, how well did you do in these 10 categories? Right. 10 being the best. So the first one, and this is common sense, it's just not common practice. So it's just a reminder for people. Because everyone wants to know what the magic pill is. I can promise you there's no pill, but there is a process of these 10 things. Because what we're talking about is the things I teach are the accelerated learning for focus reading three times faster, remembering names, languages, whatever is a software. But you also take care of the hardware, which is the three pound matter between your ears called your brain. Right? All right, so the first one to take care of your brain, the hardware for limitless brain is a good brain diet. Right? What you eat matters, especially for your gray matter. Whole area that we talk about, we write about called neuro nutrition, that your brain is only 2% of your body mass, but it requires 20% of nutrients. And some of those nutrients are a little bit different than the rest of your body. So I always prefer people get their nutrients from food. That's just my personal preference. But it's tough to get it from your food all the time. Right? So that's why some people supplement. But some of my favorite brain foods and we can memorize them also. And now again, everyone's bio individual. So find what works for you because you could do a microbiome test, you could be allergic to some of these foods. And so everyone's a little bit different.

So don't get crazy as you hear these right now. But I can't eat that one. It's okay.

Exactly. And then so avocados, the monounsaturated fat. And we could actually, what I do is I just put this on our bodies. It's just a simple technique everyone could do when we could do it together. So just imagine on the top of your head, we're just gonna go right down the body. Just avocados. You're using like you're having guacamole as like a scalp conditioner. All right, so that just reminds you. And then going down your body, the second place is your nose. Everyone touch their nose. So that's your physical memory. And seeing you can use your verbal memory. Number two is your nose, so you can say it out loud.

Nose, nose.

And then blueberries coming out of your nose. So just imagine I call them brain berries. But those antioxidants are very neuroprotective. Imagine blueberries, like smell it. Use all your Senses. The more you recruit your nervous system, the more you're going to remember it. Right. Because you're using more your whole brain. So imagine blueberries stuck in your nose. Third place is your mouth. So once everyone touch their mouth, say mouth. And then the third brain food, broccoli. So just it has a number of characteristics and including sulforaphane, especially if you sprout it, which is good for cognitive health. But imagine a big kind of broccoli stuff in your teeth. Fourth place, everybody, your ears. Everyone touch their ears and say ears. And then olive oil. So you're cleaning your ears with olive oil. Brain food number five is your throat. Everyone touch their throat. And then eggs if your diet allows the choline and eggs leads to acetylcholine, which is really good for cognitive health. But imagine a hard boiled egg stuck in your throat. All right, we're halfway there. That's five. Six are your shoulders green leafy vegetables. That's my preference. Not everybody does the vegetables. But kale and spinach shoulder pads.

Isn't it funny how vegetables have become a polarizing thing?

I know, it's so crazy. What is going on? The diet works completely. So kale, spinach, shoulder pads. All right, seven is your collar. So everyone touch their collar. And then I just want you to. The seventh brain food is like salmon sardines. Like wild salmon sardines. Get the Omega 3s, your DHAs. So just imagine a necklace made out of salmon sushi. And imagine the salmon sushi is like a week old so you could smell like it. So that's why. Right. You want to take something that's ordinary, make it extraordinary and memorable and you'll never forget it. So salmon necklace, sushi necklace. Eight are your fingers. So everyone wiggle their fingers. And eighth brain food, turmeric. So just imagine that golden powder staining your nails.

Yeah.

Your nail bed. Everywhere you can stick it.

I usually have curcumin stained fingers.

Yeah.

Okay, so then this got them done yesterday.

That will help you memorize it. But it lowers systemic inflammation. A lot of brain benefits for the active ingredient, which is curcumin. So imagine turmeric stuck on your nails. And then finally 9 and 10. 9 is your belly. So everyone touch your belly. And let's put the ninth brain food, walnuts. So imagine you're eating walnuts out of your belly button. And walnuts kind of look like the human brain. They're high in vitamin E, which is neuroprotective. Great snack. So just, I mean if you went outside and saw Somebody on the park bench eating walnuts out of their belly button. You would remember that 20 years from now, right? You won't have to study it for an hour. But that's the idea. When you understand how your memory works, you can work your memory. So walnuts come out of your belly button. And then finally 10th place is your bottom. So going from top to bottom and 10th brain food is dark chocolate. And I don't want to know what everyone thinks is thinking about, but dark.

Chocolate, you know, what if someone.

Oh yeah.

Yeah, that was a good visual. Won't forget that one either.

So dark chocolate, not milk chocolate, not high sugar, but yeah. So generally what's good for your mood is gonna be good for your mind now. So I think a lot of people. So imagine JJ calls you up saying, hey, we're gonna do like a mindshare, like an amazing brain party. And can you pick up these foods while you're out driving? And you can't write it down. Cause you're driving and you just put it on your body. Something simple and use your imagination and you're exercising your brain and you go, you're at the store, you're at the market, and you just walk around the aisles and you have your list in your head. So on top of your head you have the first brain food, which was what? The avocados. And then coming out of your nose, everyone, blueberries. Blueberries and stuff in your teeth. What is that? Broccoli. And then cleaning your ears.

Olive oil.

Olive oil. And stuck in your throat, you had a hard boiled egg. And on your shoulder pads, green, leafy. Yeah. And then your necklace made out of salmon.

Old sushi.

And then on your fingers you had the golden powder.

Oh yeah, turmeric.

And then your belly button, you're eating those walnuts. And then your bottom pooped out some dark chocolate. So. And then you probably. Most people probably know it backwards too. They could go from dark chocolate to the walnuts to the turmeric to, you know, the necklace. So when you understand how your memory works, you work your memory. So those are some of my favorite brain foods, you know, so if you're your diet on the other side, you know, this, you know, like on the lakeboat, give you a lower score. It's all the refined food, the processed food, the fried food, the high sugar foods and so on. So, you know, in the past seven days, 0 to 10, 10 being the best, how well is your diet? The rest will go through fast. Number two, second key for limitless brain. Besides a good Brain diet is our friend, our mutual friend, Dr. Daniel. Amen. Killing hands, automatic negative thoughts. Our thoughts are things, right? Remember I said if you fight for your beliefs, if you fight for your limitations, you get to keep them. And a lot of our beliefs are bs. They're belief systems, they're just not true. So if your brain is this incredible supercomputer and your self talk is a program that will run. So if you tell yourself I'm not good at remembering names, you won't remember the name of the next person you meet because you program your supercomputer not to. So on scale 0 to 10, how positive and encouraging are your thoughts? Because if people truly understood how powerful their mind is, they wouldn't say or think something they didn't want to be true. That's not to say you have a negative thought ruined your life any more than needing just one. One donut ruin your life. But if you eat that donut 30 times a day, every day, like having those thoughts three times a day, every day, then there's gonna be consequence, right? So on scale of 0 to 10, how positive encouraging are those? Are those thoughts? Number three, the favorite is exercise. You know, and so, so very important. 0 to 10. I know and I don't mean just. The only thing I'll say on this one is it's not just the, the, the CrossFit or the Pilates or whatever three times a week at the gym. I'm talking about how much you're moving throughout the day. The number one reason you have a brain is to control your movement. And as your body moves, your brain grooves. And so we live a very sedentary life. They say sitting is a new smoking. We're behind screens all day. And I'll give you a few reasons to move your body, like to strength train everything. Like first of all, when you exercise, you create something called bdnf. Brain derived neurotropic factors. What is it? It's like fertilizer for neuroplasticity. It's fertilizer for your brain to make new connections. So that's why it's important. Number two, when you exercise, you get more blood flow and you get oxygen to that brain that we talked about. Number three, I would say it's important when you exercise you create dopamine, serotonin, endorphins, right? This is the neurochemical soup that not only makes you feel good, it's just, it's good for your brain and your brain's performance. So on a scale of 0 to 10. How much are you moving throughout the day? Like for me, every hour, 90 minutes, I have to take a brain break. And what do I do during that brain break? You know, I hydrate. Because your brain is mostly water, 75 whatever percent water. And just staying hydrated could boost your reaction time. Like a 2% being dehydrated 2% could affect your cognitive health and performance. Staying hydrated could boost your reaction time, your thinking speed, upwards of 30%. So during a brain break, I'll make sure I hydrate, I'll do some breathing because sometimes we get tired, not because of calories, but because a lack of calories. Maybe we're just not getting enough oxygen. And a lot of people are so stressed they have shallow breathing or their posture, they're collapsed when they're studying or reading or you know, in meetings. And the lower 1/3 absorbs 2/3 of the oxygen, right? So take a brain break, hydrate, do some breathing, clear out the mental cobwebs. And third most move, you know, because as your body moves, your brain grooves. Take a, you know, take a walk, take dogs out or whatever, do some calisthenics. I just feel like it's just a great way to recharge your brain. So 0 to 10 is movement exercise.

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Number four are brain nutrients. And this is where I'll make. So I prefer you get it from food. But if you're not getting the fish omega 3s DHAs, you're not getting turmeric supplement curcumin like in eggs, maybe supplement choline or something. And there's a whole area that we talk about in Limitless and a chapter called Neuronutrition that talks about nootropics. And these are where the food and those supplements are good for cognitive health. The Omega 3s, your magnesium, you know, your zinc, your B vitamin, your vitamin D. So very important for all those things and your immune system and everything else. But if you're not getting it for food supplements, there's also nootropics which are a different category. These are substances that have been shown to Improve performance. So where the nutrition we're talking about with food is for cognitive health. The nootropics for cognitive performance that have been shown through studies to improve focus, memory, mood, mental energy. Creatine is wonderful for the brain. It's one of them.

I'm so fired up about creatine.

Oh, nice.

Yes.

Yes. It's like when I look at the things everybody should be on, especially women. Creatine.

Yeah. And most people associate it with working out and going to the gym, but it's one of the most researched substances, and it's amazing for cognitive health. You know, for mitochondria, for mental energy. If you're sleep deprived, it's been shown to kind of offset some of the, you know, the negative effects of lack of sleep. So that I would. You could put it there. Like, there are a lot. Lion's mane, which could potentially help with BDNF there. Bacopa, which is an herb that's been shown to help with learning and cognitive function. There's a coffee fruit extract that's the byproduct of coffee, that has no caffeine, that has strong neuroprotective effects also as well. So there's a whole suite. We put it at, if it's okay, brainnutrition.com. it's just like the. The. I put the research and the supplements. That's in the book or you can get in the book.

We will link all of that in the show notes and the limitless book, which is.

Thank you.

But all of this is in It's a Limitless book.

Okay, we're on number four, brain nutrients.

Okay.

So how much are you. How well are you taking care of your brain through nutrition? Number five is a positive peer group. So what is that, zero to 10? The past seven days? Who we spend time with, we've heard this is who we become. You know, they say we're the average of the five people we spend the most time with because we have these. The science behind it. Part of it is we have these mirror neurons. It's part of our nervous system where we imitate the people around us just like children do. Right. They don't do what you say, they do what you do. And what are we imitating? I use the acronym watch. The people we spend the most time with, we tend to wish. Use the same words. We tend to have the same language as the people around us. The A actions. We tend to have the same behaviors as the people we spend the most time with. Like whether you smoke or not has Less to do with your biology and your neurological networks and more your social networks. If your friends smoke, you're more likely to smoke. Your friends work out, you're more likely to work out, right? Those are your actions. The t are your thoughts. We tend to have the same thoughts as the people around us. Ruminations and the worries, everything. The h is our character. We tend to maintain the same standards and moral compass and integrity as the people around us. If you're on a lot of shady people, you probably have the same kind of standards. And then finally, the H in watch are your habits. And we know that first we create our habits and our habits create us. And we tend to adopt the same habits of the people around us. So 0 to 10, we 5 is positive peer group. How encouraging. How kind. How you know, are they calling you out on your. On your stuff, you know, are they cheerleading for you? Because who we spend. Because on the opposite side, you know, closer to. On the lower numbers, you know, energy vampires, you know, those are people that steal your dreams, your hope you feel depleted. Some people are batteries included, but some people are just batteries not included. And they could be the people in our family or something, right? And they could have good intentions, but they could be sincerely wrong, too. Maybe they don't want you to get your hopes up, you know, like, they're always, like, why are you always reading those books or listen to those podcasts or whatever. Maybe they don't want you to outgrow them because they don't want to be separate from you. But they can be sincere but sincerely wrong. So 0 to 10, you know, how encouraging. And if you haven't found that person yet, you know, my suggestion would be to be that person. Be that person or somebody else, especially be that person for yourself, right? So 0 to 10, positive peer group number six, clean environment. So 0 to 10, the past seven days. How clean is your environment? Because your external world is a reflection of your internal world. And, you know, it's like you make your bed or you clean your desk, or you put everything in the right file system in your computer. You have clarity of thought because you don't have to spend a lot of extra ram or energy trying to keep track of everything. But also, clean environment could also be so you want to recondo your mind, but also so clean environment got clean air.

I know that is one challenge with the hotel we're sitting in now. I walked in and I went, this is a moldy hotel.

So mold and dust and all that. Even when you buy, like, new Carpeting or new furniture. The neurotoxins.

This is very old carpet. Kind of gross.

Yeah. The preservative, like everything that they use, you know, mold everything that. In the environment. So. So when I say clean environment, zero to 10, you know, so, you know, how fresh is the air? Do you have air filters? Environment could also be the lighting that we use. You know, sometimes in buildings like this, they use the cheapest light in schools and offices because it is cheap. And, you know, but that fluorescent light's not really great. Your eyes are the only part of your brain that's outside of your skull. Right. So on a scale of 0 to 10, how clean is your environment? About seven. Seven days. That's number six. Number seven, big one. Sleep. Right. So, you know, how do. When we get a bad night's sleep, how does our brain. The next day.

I think we could do an average over the last month because the last weekend I was in Miami with some of our mutual friends.

Yeah, yeah.

That would be a couple late nights.

Yeah.

But you know what? We deemed it was worth it. See, peer group.

Yeah. And there's always. And nobody gets tens of credits. And the goal is not to be perfect. It's just progress. Right. You have structure, and then you have a freedom. You know, we make choices. There's a quote in Limitless from a French philosopher that says, life is the letter C between the letters B and D, where B stands for birth and D stands for death. Life, C, choice, you know, so we always make these choices, you know, and you could be asking yourself these questions all the time, like, is this good for my brain or is this bad for my brain? It's what I'm watching. Good for my brain, bad for my brain. It's like when I'm looking at my phone or the person I'm spending time with is what I'm eating, consuming, you know, everything. Good for my brain, bad for my brain. But sleep. When you don't sleep, how's your brain perform the next day? How's your focus? How's your memory? How's your ability to solve problems? How's your mental energy? Three things that are important for your brain when it comes to sleep. When you sleep, you clean out the sewage system kicks on. You clean out the beta amyloid plaque that could lead to brain aging challenges. I lost my grandmother to Alzheimer's when I was seven, so, you know, this is something. We donated the proceeds to Limitless to build schools for girls around the world. Ghana, Guatemala, Kenya, and also Alzheimer's research women are twice as likely to experience Alzheimer's than men. Yet most of the research is done on men and treatments on men. And so shining a light on that. So sleep is where the sewage system kicks in. When you sleep, you consolidate short to long term memory. So you have long term memory issues. Check your sleep. Like maybe you need to do a sleep study and your doctor can even send it to you at home. You can do it at home.

Yeah, we just, we had Andy Galpin on and he now has the home sleep study.

So, so very important because you could have undiagnosed insomnia or sleep apnea or something else. And you know, the sleep is so very important. And then third reason is where you dream. And I'll just put this out there. Your brain doesn't shut off at night. In some ways it's more active integrinary, forming long term memories but also coming up with solutions of the things you're most focused on. Like a lot of things in the world were created in dreams. Like Mary Shelley created Frankenstein in her dream. Paul McCartney wrote the song yesterday in his dream. Right. A scientist created periodic table in his dream. Like and so what are we dreaming about? So you know, in the book we teach people how to remember their dreams. But you're not going to dream if you don't get that sleep. Right. So sleep. My favorite. I don't know what your favorite sleep tips are. I'm curious because sleep is, you know, a challenge for me with sleep apnea and travel and a one year old and all this direct sunlight first thing in the morning works really well for me. I definitely see different scores when I don't get direct sunlight. It just resets your circadian rhythm. Going outside for 10 minutes, not through a window because that could filter out some of the spectrum of light. But even if it's hazy or foggy outside, just still get the benefits. Number two, I'm very sensitive to caffeine. So I can't do caffeine past noon or 2 o'. Clock. It's staying your system 10 plus hours. And I'm just. It messes with my sleep. Everybody has an alarm clock to wake up. Most people, I think it's important to have an alarm clock to go to sleep. Your brain loves structure.

That is such a good point.

And a schedule, even on the weekends. And again, nobody does this perfect. We make sacrifices for other things. But to the degree we could stay on a schedule. Our rhythms love our nervous system. Our circadian rhythm loves to set schedule. And then probably the two biggest Things is like think about it as a hunter gatherer, we would know it'd be time to sleep because the environment would.

Tell us we wouldn't have had a choice.

Yeah, it would get darker and it would get cooler. But nowadays with central air, it doesn't have to get dark, cooler. And with lighting, you know, home lighting and track lighting, it doesn't have to get darker. Especially with our screens. If you're on your phone, you know, the blue light can confuse your mind and think it's still daylight. And you don't create the melatonin. So darker not and cooler not where it's so cold, where you're shivering and keep you up. But you know, take on a warm bath with magnesium, which helps you to relax transdermally. When you get out of that warm bath or shower or sauna, your core body temperature will drop, which be signal to create melatonin. And then as dark as possible, ideally not on your devices. I don't even keep my phone by my bed anymore because it's so stressful. I feel like grabbing it and so I just put it in number one for habit design. You want to make control your environment. You want to make what's good for you easier and what's bad for you more difficult. So if you don't have that junk food in your kitchen, you're not going to eat it.

Right?

Right. If your phone is, it's just like when you go to a restaurant, they bring you bread up front. You could control your environment saying no bread or have it there and then just use willpower.

That's just mean.

And then say no 50 times in your mind. If bread is not something that you want to. Gluten is not something you want to do. So yeah, so when it comes to sleep, those are my favorite sleep things. And then so rate yourself the past week sleep or past month and then eight is brain protection. Very simple. And you know this, you know, but both of us have personal experiences with this. Just our brain is very, is very resilient but it's fragile. So how much, how well you protected your brain. Wear a helmet. You know kids with extreme sports. And then I would even put in this category emfs because we just really don't know. There's so many kids that are sleeping with their phones or devices right underneath their pillows and it's just not long term study where we don't know like what's radiating from your devices to. I mean your brain is biochemical electrical.

Right.

I mean we just, we just, we don't know. So just protect your brain. And then finally 9 and 10. So again, 7 is sleep, 8 is brain protection. How well did you protect your brain? Nine is new learnings. So we already talked about that with the nones, but how much are you learning every day? And I would assume everyone listening to this, they would get a 10, right? Your brain is like a muscle. You just use it. Your brain needs two things. It needs novelty and it needs nutrition. Just like if you want to build your physical muscles, you give it novelty, you work it out, stimulus, and then you feed that with your protein and everything to build that muscle. Same thing with your mental muscles. You give it novelty, something new, and you give it nutrition so it could grow. So on scale 0 to 10, I think everyone has a to do list. Here's something simple. Just have a to learn list, you know, and then people want to know what's the app or whatever, brain training. And I really, I get really simple. I still think reading is.

I was gonna say, gosh, there's just so many great. There's podcasts, there's YouTube, there's books, there's blogs. Like, it's, it's. I don't understand how anyone could ever be bored. There's so much. I'm back. Like, I feel like I'm back in grad school again. You know, it's just there's one thing makes you want to learn, the next thing, it's completely.

And I love, I think reading is to your mind what exercises your body. That's my favorite. Go to audio. Books are great. Podcasts are great. When people are tested, though, on audio, they tend to not score as well as reading in terms of comprehension and retention. But that's usually because if you're listening to this on audio, you're usually doing something else.

Well, and when I'm listening on audio, I will space out and have to read. Like, reading is definitely my preferred, but the reality is when I'm at the gym, I'm not.

Yeah. And that's why most people who listen to audio like, like your audiobooks or podcasts, if they're doing, they don't usually retain and understand as much because they're doing something else. Usually when they're listening, they're working out, they're driving, they're cleaning their house. So their focus of attention, you know, so they're not registering as much. But I love reading. And also reading has benefits for your everything else. Like, like somebody has decades of experience like you do, and you put into a book and somebody can sit down and read your book in a few days. They could download decades into days. That's the biggest advantage you're ever going to get, you know, in life. And so that's why I think, you know, you read to succeed. So 0 to 10, how much are you challenging your brain and learning new things? And finally, last one, stress. Number 10 is stress. On a scale of 0 to 10, 10 being the best, how well are you coping with stress? Chronic stress has been shown to shrink the human brain. Right? You're in cortisol, adrenaline, you're in fight or flight. And when you're in fight and flight, that kind of sympathetic mode, it kind of holds you hostage in your survival, brain safety and doesn't give you easy access to your executive functioning, to your problem solving, to your, your creativity. And so chronic stress is a challenge. Chronic fear, also with the media and marketing, has been shown to suppress your immune system. Hoyer's science, called psychoneuroimmunology, makes you more susceptible to colds, the fluids, the viruses, you know, when you're fearful. Right. So on a scale of 0 to 10, 10 being the best, how well are you coping with stress?

Don't you find? I have a hypothesis that because I think people tend to look at successful people and think, oh, and while you're there, grab that book, they think, oh, that person just got hit by the lucky stick. Their life is easy. And what I've seen with the most successful people, their life isn't easier. And I had a mentor say this once that stuck with me is don't wish it was easier, make yourself stronger. Their life isn't easier. They've just learned to handle, tolerate, manage higher and higher levels of stress. They put the things in place. It's not about removing the stress if you can remove it, but it's not about that. It's learning how to handle it. Which is one of the reasons I love exercise. Because it teaches you to do hard things and recover.

Yeah. I think it's the number one thing. If you feel stressed, move your body and challenge yourself. And you're right. How you do anything is how you do everything. Getting yourself to do hard things like exercise, then you're more likely to do difficult things like have that conversation at work or do other things because you built some kind of resilience. So I feel like, yeah, handling stress. So you know, what do you do to kind of get de stress? Like for me, nature walking with the.

Dogs, the doggies, those little girls, my five and six pound little doggies, and Hiit training, lifting heavy things, throwing things around. I mean, that has always been the thing that is my default mode is go in and lift some heavy weights or, you know, do some sprint training, something.

I think that's amazing. Yeah, anything. Some people do meditation, they do nature, they exercise, they dance, they do something to de stress. Some people binge watch stuff, you know, but everyone makes their choices in terms of what gets them there. But you got to lower that stress because it's invisible. We don't realize how much stress we're under. Emotional relationship stress, financial stress, political, like everything. There's all these converging forces of people.

Don't you think another big piece of that is, I mean, you could get yourself really stressed out just by with who you hang out with and what you read. And I had a mentor, the same mentor early on, she goes, you control your environment, every input, who you're around, what you read, what you watch, what you listen to. Because it could be all doom and gloom or the greatest day ever, depending on what you're listening to. Right.

It is very true. I think it's important to stand guard to your mind, just like we stand guard to our body in terms of what we put in our body, what we eat and everything. You know, I think whatever you nourish flourishes. Right.

You have the best one liners ever.

Thank you.

You are killing me with these one liners.

Yeah. Like whatever we're reading and learning and who we're spending time with, you know, but stand guard to your mind.

Gosh, there's so many writer downers that that come off of this that we should make quote cards from.

That'd be fun.

Incredible. And I know a lot of this isn't limitless, so I. Right before you came in, I took your brain animal quiz.

Oh, this is fun.

And you said what I was before I told you.

I love this. All right.

So I know everyone's going to get a chance to take this too. We're going to put everything@jjvirgin.com quick.

Thank you.

And that is K W I K. Not the other way.

Kwik.

That's my real last name.

I found it. It's so perfect.

You know, Kwik learning my Dharma.

It's great.

So, yeah. All right. Just like I was talking earlier, that personalized medicine based on an assessment, like a DNA test, personalized nutrition based based on it, like maybe an assessment like your microbiome. We created a four minute assessment that's in the updated version of Limitless and online where show you your Brain type. Because I feel like success comes from two things. Having the curiosity to know yourself. That's why you, you go to therapy or you meditate or you journal or you do plant medicine or you take, you know, personality assessment, whatever, you get to know yourself. And then the second part, once you have the curiosity to know yourself, having the courage to be yourself, to be that person, because so many of us know who we are but you know, we're afraid of putting it out there and what other people think, right? So we create an assessment. I realized after 30 years it's just like how diet, everyone's bio individual and you know, certain exercises work for some people. Like, you know, everybody's body or self responds differently. I realized that for speed reading and memory and focus that I give tips and they would all work differently for different people. That it's not how smart you are, it's how are you smart. So it's not how smart your kids are, it's how are they smart. It's not how smart your partner is, it's how are they smart? And we all have genius. You know, it just expresses itself in different ways. So for example, if you've ever been interested in a topic but for some reason you're just not getting it, maybe you're at a school school or a conference, maybe your brain type is different than the teacher's brain type so that your learning style is different than their teaching style. And you're like two ships in the night and you pass each other and there's no connection. You don't even recognize the other ones there. So you're not getting it even if you're interested in the subject. So when you understand how your brain works, you can work your brain. So we figured out that there are four brain types. And I pulled this model from personality types like Myers Briggs, introvert, extrovert, multiple intelligence theory. Howard Gardeners work out of Harvard. Visual, auditory, kinesthetic learning and just all these learning modalities, right? And we synthesize it into a four minute quiz. It's@mybrainanimal.com and it's on your show notes. And what happens is there are four animals. It's kind of like what Game of Thrones or Harry Potter character are you? Right? And multiple choices. Pick your first answer and code. I use everything. Acronyms. Code your brain code. The C is a cheetah, right? And if you're a cheetah, your brain type is a cheetah. Your dominant trait is action. I mean you implement, you thrive in Fast paced environment. You adjust and adapt very, very quickly. You have very strong intuition. The O in code are your owls. And, and we're a blend of all these animals by the way. But we usually have a primary, the O or owls. Their dominant trait is logic. So they need the data, they need the research. And again, they communicate differently, they influence differently. If you're selling to an owl, you would do use different communication style than if you're. It's like your love language for your brain. The D encode are your dolphins. Their dominant trait is, is creativity. So they are great pattern recognition. Dolphins have a vision for their business, their brand, their self. Maybe other people can't yet see, right? They're very passionate about that. And then finally the E, they're dominant. They're elephants. And their dominant trait is empathy, High levels of compassion, great interpersonal skills. They want people to feel seen and heard. So for example, are you an elephant? I am. Wow. Good, good call. Yeah, Primary is that and then secondary is an owl. So how does it play out? We had our team take this assessment and we didn't even hire for this but 100% of our customer service team, let's say it's 89 people, elephants.

Excellent.

Yeah, really. See, it's intuitive, right? Because they have high empathy. They want people to feel seen. They're our community builders. They want to resolve people too. And, and so it's really my business partner Alexis of almost 20 years, she's our CEO, she's a dolphin. She's this creative visionary, has a vision for the impact we're going to have. Our cfo, our financial guy, he is, he's an owl. He just needs to see that. Yeah, exactly. He needs those numbers. But we didn't hire for these ways. But we go to where our strengths and our traits, our elements, right? Where we're going to where we at where we feel most powerful and purposeful. And so, and you see this in every, in even in pop culture. If you're watching Friends, right. Joey is like axe, doesn't think. Just, just axe, right? You say if somebody like Ross, who's a scientist, right, the professor, he would be your owl. You have somebody like Phoebe, who's the creative song, you know, with song, everything. She's the dolphin. Monica would always host everything, be the center of the community and friends at her apartment. She's the elephant. So you start seeing this now why is this important? When you understand your brain type, then when you do this in the, by the, in the book or the assessment we give you A prescription on how to read faster, remember names, learn languages based on your brain type. And because it's going on, like, because cheetahs like to skim and scan, because they won't get through stuff. Right, Right. But owls want to go for the research and the facts and measure it against what they already know. Dolphins want to visualize everything that they're reading. You know, elephants read and they want to get that person, that author's point of view and see it from their perspective. Right. But you also get to see this in sales. Like, if you're selling to a cheetah, don't beat around the bush. Like, get to the point. Right. Get to what, you know, the benefits if you're selling to an owl, get. Give them the research, give them the evidence, the case studies, the social proof. Right?

Yeah.

If you're selling to a dolphin. Yeah. If we're for a dolphin, show them the dream. Show them how it fits into their future of how they vision themselves. Your product or service, you know, if you're selling to an elephant. Yes, case studies are great. The vision is great. But yeah, it's. They need to feel that you. That. That you see them, that they feel seen and heard and that there's trust there. So it really lays out and see. So you can use it for parenting. You could use it for hiring, for training, for teaching, for coaching, for educating. Yeah. And then. So it's just when. Yeah. And it's not only good for yourself, but for the people around you. It takes the judgment around. Like, it explains why your team or your family do what they do, because they're just operating from their brain type.

Yeah.

It really. There's something similar called the Colby. You're probably familiar with it. And it just helped me realize because when you're a cheetah or a quick start, you're like, why didn't you do this already? What are you doing?

Why are you still reading through it?

Then you realize, oh, you need all of the owls around you. Like, the cheetah needs a lot of owls and they also need a lot of elephants because sometimes the cheetah didn't realize everyone.

This is true.

Had feelings around them. Yeah.

And so you could do it for team building.

Yeah.

It's extremely, extremely valuable and interesting.

What a smart thing for. I mean, it's great for family. I've literally used the Colby, and I see this as an actually easier one for people to get more appropriate for family for. This is cool.

Yeah. When people take the assessment I love, they get this AI art. They get posted online and when they do, I'm curious what your community mostly is. So if they post online, we'll get to see that Tag jj Tag myself so we get to see it. I'll repost a few and then we'll gift out a handful of copies of Limitless just as a thank you for having me on the show.

Very cool. Awesome. Okay, I'm gonna put all of this stuff@jjvirgin.com Kwik K W I D OK and here's the book for anyone who's seeing the There it is. Awesome. And you're you are amazing. Could we like get together more often than once every five years?

I really really would love that. It's a no brainer.

Be sure to join me next time.

For more tools, tips and techniques you can incorporate into everyday life to ensure you look and feel great and are built to last.

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Your reviews make a big difference in helping me reach more incredible women just like you to spread the word about aging powerfully after 40. Thanks for tuning in and I'll catch you on the next episode Episode. Hey JJ here. And just a reminder that the well Beyond 40 podcast offers health, wellness, fitness and nutritional information that's designed for educational and entertainment purposes only. You should not rely on this information as a substitute for, nor does it replace professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional. Make sure that you do not disregard, avoid or delay obtaining medical or health related advice from your healthcare professional because.

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Hello listeners, this is Anne Boeckle, author, blogger, and creator of the podcast what Should I Read next? Since 2016, I've been helping readers bring more joy and delight into their reading lives. Every week I tag all things books and reading with a guest and guide them in discovering their next read. They share three books they love, one book they don't, and what they've been reading lately, and I recommend three titles they may enjoy reading next. Guests have said our conversations are like therapy, troubleshooting issues that have plagued their reading lives for years and possibly the rest of their lives as well. And of course, recommending books that meet the moment. Whether they are looking for deep introspection to spur or encourage a life change or a the page turner to help them escape the stresses of work, school, everything. You'll learn something about yourself as a reader and you'll definitely walk away confident to choose your next read, with a whole list of new books and authors to try. So join us each Tuesday for what Should I Read Next? Subscribe now wherever you're listening to this podcast and Visit our website whatshouldireadnextpodcast.com to find out more.