Change Your Brain Every Day with Dr. Daniel Amen

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Hey, I'm JJ Virgin PhD dropout. Sorry mom turned four time New York Times bestselling author. Yes, I'm a certified Nutrition Specialist, Fitness hall of Famer and I speak at health conferences and trainings around the globe. But I'm driven by my insatiable curiosity and love of science to keep asking questions, digging for answers, and sharing the information I uncover with as many people as I can. And that's why I created the Ask the Health Expert podcast to synthesize and simplify the science of health into actionable strategies to help you thrive. In each episode we'll talk about what's working in the world of wellness, from personalized nutrition and healing your metabolism to to healthy aging and prescriptive fitness. Join me on the journey to BetterHelp so you can love how you look and feel right now and have the energy to play full out at 100. So this guest has been on the podcast I think more than any other guest. This is a long, long time dear, dear, dear friend. And in fact when I first heard about this doctor, I knew that I wanted his help for my son and so I we were sharing a client in common, one of his patients, my clients. And I found out that he was going to be at a gala in Beverly Hills and so I went to the gala purely to hunt him down and meet him and we got to be really close friends and he has been such a critical part of helping heal my son Grant for from his traumatic brain injury and from helping with the bipolar disorder that he got diagnosed with prior to that. So let me tell you a little bit about Dr. Daniel amen and we are going to be talking today about his new book, Change youe Brain Every Day. I'm super excited about this book and he's got some great gifts for you too when you purchase this book, which I'll tell you about in a bit. Let me tell you a little bit about Dr. Daniel Amen. His mission is to end mental illness by creating a revolution in brain health. I'm going to link to the episode that we did on how mental illness is really brain illness, which is just fascinating and how you hurt your brain. He has done so much in the world to get this message out to the world. He's a physician and adult and child psychiatrist. He's the founder of amen clinics. There's 11 locations around the country for Amen Clinics now. I think when I met him he had, and he has done now more than 200,000 SPECT scans on patients. And one of the first things he said to me is like, you know, why are we diagnosing something when we're not even looking at it? And so it was kind of a revolutionary idea that he has been out there pushing ever since. He founded Brain MD which is a science backed nutraceutical company. And he's got Amen University where he's trained thousands of medical and mental health professionals on his methods. He's also doing some amazing fun stuff on social media and out in the world. He's been on public television so many different Times. He's got 12 New York Times best selling books starting with Change of Brain. And you're definitely going to want to check out his TikTok channel. He's got over 2 million people following him now. And he also has his digital series Scan my brain where he features high profile actors, musical art artists, athletes, entrepreneurs and influencers. It's on YouTube and Instagram. I could go on and on and on with what he's done, but I don't want to cut into this interview which is fabulous as always. Every time I talk to Dr. Daniel Amen, I learned something new. Now he does have his book coming out. It's change your brain every day. Depending on when you're listening to this episode, you either will be able to take advantage of some of those pre order gifts or, or just some of the long term gifts that you'll get by ordering the book. I'm putting all of that information there@jjvirgin.com changebrain so you'll definitely want to go check that out because he is going to be gifting his 28 day challenge program with the book. And the book is super cool because it's really about taking the change your brain, change your life book and putting it into actionable daily steps that you can easily incorporate in. And I'm all about what can you do easily every day. And one of the things I'll tell you about brain health is if you do the things to, to, to fix your brain fixes everything else. You'll lose weight, you'll have more energy, you'll feel great. So it's, it's a win, win, win, win. All right, I'll be right back with Dr. Daniel. Amen. Stay with me. Hey, it's J.J. here. Now, let's be honest. The holidays are basically a financial ambush. Travel, hosting gifts, surprise holiday school, things. Suddenly you're wondering how December turned into a spending spree. 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Sierra, let's get moving. Dr. Daniel. Amen. Welcome. Back, back, back. I think this is what you're my fifth, sixth, seventh time. You're my top interviewee.

I love that. Well, thank you so much for helping me spread the word.

Thank you so much for having such a great word to spread. How's that? And for being such an important part of my family's health healing journey. And this is. Is this number 13? How many books is this? I know of New York Times bestsellers, but books in general, probably a lot more, right?

Yeah, it's my 40th book.

Fortieth. Okay.

I'm consistent. You're a machine.

You know, it's. It's. It's amazing that you just keep coming out with new information around the brain. So this one. What made you decide to write this book in particular? Like the. The change your brain every day. And I. You know, when I think of this, I think of you starting with that. Change your brain, Change your life. That was, like, such the massive door opener for all of us into brain health. But why this book?

You know what I came to believe is that like spiritual health, like physical health, brain and mental health are daily practices. And given that I've written 40 books and I've thought a lot about what I do over the last 40 years, I wanted to write sort of my greatest hits. And so what it is, is 366 short essays on the most important things I've ever said. And at the end of each essay is just a simple thing to do to plant brain health in your Life. And why 366 rather than 365? It's leap year next year, and so I wanted to cover the whole year. And if you just spend three to five minutes a day reading an essay and doing what I ask you to do, it will dramatically change your life over the next year. Because my ultimate goal is to be the little voice in your head that helps you do the right thing. Not because you should, but because you love yourself.

And three to five minutes, anyone can do that. It's just more a matter of someone getting into the habit of doing that, making sure that it happens every single day. Right.

Well, and if they skip a day, I mean, it's, you know, you just pick it up when you can, but the more you get into it, you realize brain health's not hard. It's, you know, you and I both work with BJ Fogg. I worked with him for six months on how people change. He's in charge of the persuasive tech lab at Stanford. And we came up with a series of tiny habits for the brain. What's the smallest thing I can do today that will make the biggest difference? And it's ultimately this one question. I mean, it all comes down to the mother tiny habit, which is this good for my brain or bad for it? And you know, I'm going to turn 69 this year and I've seen thousands of 69 year old brains. And it's bad news, right? I mean, it's just like your skin, as you age, your skin falls off your face. That same process happens in the brain, but it doesn't have to. And if you can live with this question every day, this is good for my brain or bad for it. And choose good. It's going to change everything in your life because your brain, you know, controls everything.

I think for me, I've had the opportunity firsthand to see what happens when your brain's not working well with my son with a traumatic brain injury. And that gives you, I mean, that is as dramatic as you'll see things. But it really Feels like maybe it was the last couple years. People are starting to pay more attention because most of us just don't think about it. You don't think about your brain. You don't ask that question, is this good for my brain? You might go, hey, is this good for my body? Am I going to lose weight? Well, I have more energy. But, you know, it seems like that is not a question that gets asked very often. How do we get this? You've done so much out there to get people to start becoming more aware of it. But you know what, how do we pile on now for people to understand the importance of this?

We just keep after it. We have a new preschool through grade one course. It's like, you really want to prevent Alzheimer's disease. It's got to start early because a lot of the risk factors for Alzheimer's disease actually start in childhood. Things like traumatic brain injury, obesity, adverse childhood experiences, all of those things we can. We can start to have an impact on. But it begins with education, with love, and completely upending this dumb mental health paradigm that we currently have. You have six out of these nine depression symptoms. You end up on an antidepressant. It's like, no, it's like, if you're depressed, we want to know what your brain looks like and get your brain healthy, you'll be less depressed.

Has this started to change some? I mean, I still think of when I. The first time, you know, I stalked you, as, you know, because I was looking for help with my son, and I started looking around and I was like, you were the. You were the man. I was going to go find you, so. And I'm so glad that I did. But I remember you early on saying, you know, we're the only profession where we just don't look. And it was so obvious. It's like, well, how, how, how can we sit there and diagnose and treat when we haven't even looked at this? Has it started to change? I mean, you've been working on this for so long and taken so much heat, right?

Yeah. It's been a war.

And.

You came to our gala and I talked about the structure of scientific revolution, how they happen. And if I'm right, and I am, I mean, I just know that with every cell in my body, it means 40,000 psychiatrists are wrong. And all of the primary care doctors, OB GYNs, internists, nurse practitioners that are prescribing psychiatric drugs based on symptom clusters. It means the paradigm is nuts. And you can't say that and people say thank you. So you have to be ready. You know, I had insider.com, who I actually never heard of, write a hate piece on me. And because I got Bella Hadid to stop drinking, she stopped drinking when she saw her scan. And for some reason, I don't know, they're sponsored by the beer industry, they thought that was really bad. It's like, oh, no.

Shame on you. How dare you.

Your colleagues think you're crazy, but it's now, I'm not crazy. It's, you know, many, many years ago, Freud was a neurologist, but neurology and psychiatry broke apart. And neurology got the brain and psychiatry got the mind. And it was sort of like a bad divorce and psychiatrist loss. And it's like, no, no, this is a brain health issue. And nowhere do you see it more than with Grant right after his traumatic brain injury. You get a big whack. It's hard to be your best self if your brain's not healthy.

So what have you looking at all of these scans and we had the very interesting, you know, good fortune to have scans with Grant pre accident, post accident, post post accident, then re injured and, you know, so we've been able to really monitor this and really see what you've looked now at how many brain scans over the years?

About 230,000.

So what has that shown you in terms of the brain health? Because, you know, it's the bold statement, what we're doing is treating it all wrong, which makes sense if you think of this as a brain illness. And how do you shift things rather than this is a symptom and how do I treat that? But what, like, what are the big things that you see by looking at these scans and what it's taught you and how you should be. We should be treating this.

So many lessons that traumatic brain injury is a major cause of psychiatric problems. And nobody knows how under.

I mean, I know, you know, and this makes me want to cry, actually, even talking about it because, you know, I live it firsthand. But, you know, as I started to dig into the brain injury and recovering from the brain injury, and boy, they don't tell you anything when your son has a traumatic brain injury. The. There's. They don't give you any information. There's really not much out there on it. And then I started to dig into the research of how many people have traumatic brain injuries, are suffering with one at any given time. The things between depression and suicide that you just never even hear about. And, and you know, Like, I think of my other son who did a backflip into the side of the pool, and they, you know, we took him to the. To the emergency room, and they're like, oh, no, he's fine. He'll have a little bump. I'm like, he got knocked out jumping into the side of the. Doing a dive into the side of the pool. You know, you just think about how many times who. Who goes through childhood and doesn't hit their head or life.

A lot of people hit their head, but it doesn't leave a lasting impression for this people. I see if you go, hey, what's the biggest lesson you learned? Is mild traumatic brain injury ruins people's lives. And not everybody. Who has a brain injury, does it have a negative impact? It sort of depends on the brain they brought into the accident. But there are 3 million new concussions, or mild traumatic brain injuries every year in the United States, which means over the last 30 years, there's been 90 million concussions. There's a lot of people walking around with the lasting effects of concussions, but they get misdiagnosed as anxiety disorders or as ADHD or depression. And if you don't get the right diagnosis, you can't properly treat it, because. So say I published two huge studies showing I could separate traumatic brain injury from PTSD or post traumatic stress disorder. So emotional trauma from physical trauma. And Discover magazine listed our research as one of the top 100 stories in science.

Holy smokes.

2050. Yeah, it was pretty cool. But so why is that important? Well, if you have emotional trauma, you have a busy brain, your emotional circuits start becoming hyperactive, because if you've been emotionally traumatized, your brain goes, oh, you have to watch. Someone's going to hurt you. But if you have physical trauma, you have decreases in those circuits. And so one is low, one is high. What's really important to know, because the treatment for one is calm down the brain, the treatment for the other is stimulate the brain. And so you can imagine. And actually, Tanner writes about this in her book, the Relentless Courage of a Scared Child, where she got depressed after she had her thyroid cancer. Doctor put her on Prozac. SSRIs, like Prozac calmed down brain activity, but her brain was sleepy to start, as she had no thyroid, and she'd had a traumatic brain injury from a rollover accident. And so if you don't know, you can hurt people. And that's the point of why you should look. You know, I often say a picture's worth a thousand words, but A map is worth a thousand pictures. A map tells you where you are. And that's why we did grant number of times it's like, okay, where we are on the map. A map tells you where you are and then gives you direction on how to get to where you want to go. The scans also taught me marijuana is not a health food. And I get so much grief from this.

You're just not a fun guy, man. You take away the alcohol, you take away pot. Come on, Daniel.

But I am.

I guess having a great brain is more fun than that is the takeaway. Yes.

And I often say, who has more fun? Kid with a good brain or the kid with. With the bad bread. I saw one of my celebrities a couple of days ago and I'm like, so why'd you stop using drugs? He's like, it just was too much work. He said, just wasn't worth the pain of it. So why is that fun? Especially now we know that smoking marijuana is actually worse than smoking cigarettes. And using marijuana increases the risk of cardiovascular disease, not to mention if you do it as a teenager, increases your risk of anxiety, depression and suic suicide. So who's really having more fun, the kid with the good brain or the kid with the bad brain? Because you know, as you and I think about it and I talk about this and change your brain every day because mindset's so important. It's what do you really want? So if I ask you that question, what do you really want in your soul? And I know I want energy and memory and happiness and connection. And quite frankly, alcohol doesn't get me any of those. Marijuana doesn't get me any of those. But when I eat right, I have those. And when I think right, I have what what I want. So, so many people are run by the four year old inside their bodies that I want what I want when I want it reminds me of the eagle song. Do you ever remember the eagle song? Get over it. I love.

Sing it for me. I can't quite remember.

Victim of this, victim of that. And there's a line in there that gets me into trouble whenever I say it. But it's like, I want to find your inner child and kick its little ass. It's hysterical. I have an Olympic pole vaulter I treat. She uses this as her song because it's like, come on, let's get over it. Let's act like adults. Let's do the things that we know that bring us happiness and joy.

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Well, one of the challenges, of course, is you know that when you're eating well and doing the things that help you with, you know, mindfulness and you've got great connection exercise, you know how great it feels. But in the interim, when you're feeling like crap, you know, it's easier to grab the drink or have, you know, have some pot or whatever, right? So that's. So how do we get this, this habit? How do we put at the forefront? Because, you know, most people now are like, okay, I need to. I need to get my exercise in and I need to eat healthy. How do we put this one in? And then I'd love some examples of what does this look like that someone's doing every day, putting their brain central focus? I am going to take care of my brain. I'm going to do something every day for it. What would this look like?

Drew Carey, the famous comedian who lost a lot of weight, said it best. He said, eating crappy food isn't a reward, it's a punishment. And when I heard him say that, I went, oh, he's going to stay healthy because he has the right mindset. And in the new book, there's an essay on the one thing. And one thing is when you do the right thing, celebrate when you do the wrong thing. That's when you should be irritated with yourself. And I do not believe in lowering people's anxiety to zero. I think of anxiety from zero to ten, and I want to keep my patients and myself at about a three. I want you to know the train is going to come and hit you, and you need to be vigilant about getting out of the way. 50%, 5 0% of people, if they lived 85, will be diagnosed with dementia. That is just 5, 0. 50%, 50%.

And if we fixed diet, exercise, brain exercises, how much would it be then?

It would drop down probably below 15%.

I know you're just guessing, but, like, it's guesstimating, but you've got a pretty solid way to guesstimate with all of your experience.

Well, and I don't believe at all that Alzheimer's is only genetic. I think there are many roads to it. And in the Book I talk about, you want to keep your brain healthy or rescue it if it's headed for trouble. You have to prevent or treat the 11 major risk factors that steal your mind. And I have a mnemonic called Bright Minds. And so, for example, B is for blood flow. Low blood flow is the number one brain imaging predictor of Alzheimer's disease. Well, what do you do that lowers blood flow? Alcohol, marijuana, nicotine. Having a sedentary lifestyle. How do you increase blood flow? Ginkgo, exercise. Oregano, cinnamon, cayenne pepper, beets. And so if I know my risk factors, I can counteract them all the time. Like, I'm going to be 69 this year. The R is retirement and aging. That means I need to keep being involved. I don't have to work, right? I have enough money. I don't have to work. But I work because purpose and connection are absolutely critical. Plus, I drive my wife crazy. Follow me around. But new learning is essential. But also what promotes aging? High iron levels. And my iron tends to be high. So like twice a year I go donate blood. And for me, I don't spend a lot of time eating red meat because it's really high in iron. Now, that's not true for everybody. I think people who have low iron levels, red meat, healthy red meat is probably fine. And so there's just so much practical stuff. Ultimately, I start every day. You're asking for, okay, what does this look like? I start every day when my feet hit the floor. Today is going to be a great day. I manage my mind, I direct my mind as I go through the day. Is this good for my brain or bad for it? Because I love myself. I mean, ultimately, it's the ultimate act of love. And a lot of people go, oh, come on. Everything in moderation, which I believe is the gateway thought to that.

That statement makes me absolutely crazy. Crazy.

Well, it's their excuse to cheat. I mean, as soon as they say that, what they mean is, I'm gonna cheat and you're gonna be okay with it. And I'm like, no cocaine. Moderation. I'm not okay with that. Having an affair in moderation. What do you think Tanner will do with that? It will not be good. And then I most days do intermittent fasting. You know, I'll have my first meal around 10 or 11 o' clock, and I almost always start with a shake and put MCT oil in it and collagen. And I make vegan source of protein powder that I love. And it's very low. It's no sugar, like two carbs and half an avocado. So healthy fat, moderate protein and very low carbohydrates. Because what's killing people today, it's diabetes. I've seen my father in law, diabetes, lost his legs, lost his eyesight, had a stroke, had a heart attack and had dementia. And he said when he was 55, if I have to take insulin, I'm going to kill myself. And he didn't kill himself, but he did kill himself because he couldn't get the right habits together to get rid of his diabetes. And so food, food is so important. I do almost all of my meetings in the morning while I'm walking or riding a bike. And so I exercise. I think it's absolutely critical. And three times a week I lift weights. Why? The stronger you are as you age, the less likely you are to get Alzheimer's disease.

Yeah, it is so like the research on muscle strength, grip strength, balance, cardiovascular fitness and all cause mortality is just insane. I feel like all of us old exercise physiologists are finally having our day. It is so clear with that, with everything, cancer especially. But let's talk exercise because exercise in the brain, it was one of the first things I went back and did with Grant, that and ping pong. But exercise in the brain, how does it impact the brain?

Well, we talked about the first risk factor for Alzheimer's disease is low blood flow. Exercise increases blood flow. You want to do everything you can to keep your blood vessels healthy. And I often say whatever's good for your heart is good for your brain. And then in 2007 I wrote the book the Brain in Love and I realized, oh, whatever's good for your heart is good for your brain, is good for your genitals. That if you get on this brain healthy program. Almost all my guys say their erections are better. It just makes me so happy for them.

It was how I used to get get when I was working one on one. It was how I got the guys to follow the program, you know, get them, hit them where it hurts. But I was like, you know, because it's the same thing. It's going to prove your insulin sensitivity, it's going to improve that, it's going to improve your brain, right?

So and it's about blood flow, so some cardio, lots of weight training. And then the thing a lot of people don't know is coordination exercises are critical because it activates the cerebellum, the back, bottom part of your brain that is only 10% of your brain's volume but has more than half of the brain's neurons. And so table tennis, pickleball, which is huge now tennis, dancing, all of those are awesome for the brain. But if you drink when you dance it sort of ruins.

Okay. So yeah, when I was looking at, I've been working on a new fitness program and I think that we tend.

To forget about agility and it's so important. And the thing that kills old people is not obesity because those people have already died, it's frailty. And so being strong is critical. You want to live to 100 when you're 80 walk like you're late. So 80 year olds who can walk at three miles an hour have a 90% chance they're going to live to 90. 80 year olds who could only walk a mile an hour have a 90% chance they're not living until 90. And so I always find myself walking fast.

Yeah, you want to be the person that you're, that people are saying hey, wait up. That's it. Right? So it's, it's how, how strong are you? I've, I've gotten little. I think the, the great thing is to have a hand dynamometer because you can actually assess it and do some push ups. Right. But I have been literally training for my 60th birthday, Daniel. And I'm like going, I'm back doing, lifting the weights I was lifting in my 20s. So I was like all right, I'm going to push this way past. In fact I'm going to see if I can, I can get stronger than I ever have been in my life because I feel like we must lay down that foundation so I can be running up the stairs at 90.

That age in or the N in bright minds is neuro hormones so important know just reminded me when you're 60, it's. Do you know why hormones drop as you age? It's the planet's way of getting rid of you and I'm just not okay with that. And so measure your hormones and get them into a healthy range and I would not be okay with a healthy 70 year old range. Now I don't want the hormones of someone that's 16. I don't need those thoughts.

Yeah, you don't need to go back there having overdosed on testosterone. I know what a 16 year old boy feels like and yeah, agreed.

But I want healthy hormones like someone who's 40.

We'll talk about a brain, a male and female brain with you know when you don't have the estrogen or the.

Testosterone that you need, you're depressed and you're weak and you're unmotivated, you don't have vitality. That testosterone actually goes with memory and with mood, vitality and strength. So it's not just libido, but libido is important. And when your estrogen and progesterone levels are low for women, you're anxious and sad and you have lower blood flow to your brain, which is why hormone replacement is really important in this critical time. Between 40 and 60 is just so critical for women because if your hormones aren't healthy, you're anxious, you're irritable, you're sad, and you're more likely to push people away.

So someone listening to this going, all.

Right.

I can start with three to five minutes now I must. So I'm assuming, like this is a pretty simple thing for someone to start. I know you've made it really enticing. And depending on when you're listening to this show, you will always get some great stuff by buying the book, if you pre order the book. So if you're getting this before, when's it? March 28th. What day does it come out?

March 21st. But the end of March, we have four free gifts for people or free gifts.

Now after that, there are still going to be gifts. So, and one of the gifts I think that's super cool is the 28 day channel challenge you put together too. And you also have your year of your brain fit program. But the program itself that goes with the book is going to be great. And the book itself is so simple to use because again, day by day, you have your thing that you start to do. What would someone notice, say in the first couple weeks of starting to do this?

Their energy will be better, their weight will be better in their decision making will be better. In the first couple of weeks, they're going to fall in love with their brain. Now some people are going to be uncomfortable because they're like, oh, no, I can't do this, I can't do that. It's the wrong attitude. The right attitude is, oh, I get to do this and I get to do that. And I actually go through the stages of change and how first it feels overwhelming, it feels confusing. But then I tell Nancy so story early in the book. And Nancy was 83 when I met her. She's from Oxford, England. She found change your brain, change your life in a used bookstore at Oxford for 50 cents. And she read it, said she was riveted. I love that. And she said, okay. Too many things to do. She wrote them all down. She goes, I'm just going to do one thing at a time.

And so she basically did the book you're doing now, right?

And she started. And when she started, she was overweight, depressed, in pain, and unmotivated. And so that's why she's just like, I'm just gonna do one thing. And she drank more water. Because I talk about how your body's 70% water, but your brain is 80% water, and just being dehydrated by 2%, you have trouble thinking. So she started by drinking more water, and she noticed she had to get off the couch to go.

It's a two for one.

And she's like, oh, I'm off the couch. And then she started taking supplements. Multiple vitamin, fish oil, vitamin D. Brand new study out today, People who take vitamin d, the supplement, 40% less risk of getting dementia.

Holy smokes.

Worked better in women than in men. And so she started taking supplements and she noticed her mood was better. And then she started exercising. First she started walking, then playing tennis, then table tennis. And she's like, whoa, I'm feeling really good. And then she went to New learning and started learning a language and then guitar. When I met her, learning three languages. And then she changed her diet. And she said, I didn't deprive myself of anything. I just say good things first. So there was no room for bad things.

And.

Over a year, she lost five stones. And I'm like, what's that? Because I had no idea. With 70 pounds. And then she called her family to do it. And for her 83rd birthday present, she came to one of my clinics to get a scan. And her brain was just stunningly beautiful. And when she saw it, she cried. And she said, a year ago, my brain would not have looked like this. And I just. I love that she said, I had no idea at my age life could be this good. And before you and I got on today, I was telling you about a patient I work with who's concerned about his age. And I'm so stinking successful. And I'm like, well, you know, in a basketball game or a football game, it really doesn't get that interesting until the fourth quarter. That that's when often the most important things happen. So both you and I can look back on our lives and we can go. A lot of cool things have happened, but ultimately, it's what's next. Keeping keeping yourself on that edge of purpose, meaning, and creativity.

It keeps you young and keeping your brain Young. All the things that keep your brain young and active, keep your body young and active. That's the greatest part about this is like if you're looking at what can you do to help your brain? Oh, by the way, weight loss is a side effect. What can you do to help your brain? Oh, by the way, you're going to be happier and have more energy. So I love the fact that honestly, that story you just told, really, she was doing the change your brain every day program that you just created. So there you did, you brought it into bite size doable action steps that people can put into their life every single day. Start to feel that transformation quickly. I believe that most people have no idea what feeling good really feels like. So they're sitting there medicating with all the coffee, alcohol, pot, sugar, everything else because they don't know, you know, if they knew better, they do better. So here you go, you start to do better. You'll start to notice the differences. And you get all the free stuff too, which I'm putting, I'm putting your bonus gifts so you'll learn more when you buy the book. All the things that you can get and how to get them. I'll put that at jjburgeon.com forward/changebrain and link to our other episodes and and all of your social because you're doing some wild stuff over there on TikTok. How many followers you have on TikTok now?

Two million.

So crazy. So you definitely want to check out all of your social there too. So I'll put all of Dr. Daniel amen social on too and I will look forward to seeing you in a few weeks for dinner.

And Tana excited.

Yay. Yay. Yay. So thank you so much for being with me and just thank you for continuing to to just get out there and get this information out there and make it so user friendly that people can take action on it.

Well, Tana says hi and you know, I'm just so grateful for all the support you've given to us through the years.

Well, right back at you. I've got a son who's functioning because of you. So, you know, always, always in my heart. Thank you. 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 more importantly, that you're built to last. And check me out on Instagram, Facebook, YouTube and my website, jjvirgin.com and make sure to follow my podcast so you don't miss a single episode@subscribetojay.com See you next time. Foreign.

Hello listeners, this is Anne Bogle, 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 that 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 frothy 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 whatshould I read next podcast.com to find out more.