Brain Wash With Dr. David Perlmutter

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Katie: Hello, and welcome to the “Valence Mama Podcast.” I’m from and This is my new line of care products, with E at the end of Valencia. You can see them all there. This episode is about something called brainwashing, which is a new concept of the difference between knowledge and action and how to improve your decision to reclaim your mind and react less emotionally. The process can make better choices without having to fight for yourself. Less imminent.

I’m here with someone you may have heard of before. Dr. Permutter is a board-certified neurologist and a five-time New York Times salesman. She is on the Board of Directors and a member of the American College of Nutrition. He is the author of the book “Grain Brain” which many of you may have heard of. And he’s a widely recognized expert in many subjects, including things like Alzheimer’s disease and mental health, and one that I personally respect a lot. I really like his work. And I think you will learn a lot from this incident.

His most recent book is called Brainwash, which he co-authored with his son, who is also a physician. And we look forward to retrieving your brain and achieving success. Let’s go deeper today about how to renew it. And I think this incident speaks for itself, there is a lot of practical advice here. So, without further ado, let’s jump in and learn from Dr. Perlmutter. Welcome to Dr. Perlmitter.

Dr. Perlmmeter: Well, that’s just the best. Thanks for keeping me.

Katie: I’m really excited to chat with you today because I think this is a really important topic. I know you have already written on many important topics and I think people will probably be familiar with your work. But I think you are really addressing an important key that most people still struggle with or ignore. And this is the same theory, in which there is a difference between knowledge and action. And I think that’s a really important point right now because there’s so much information about health and fitness right now. And thankfully a lot of that is now mainstream, and thanks to your work, and others, people understand a lot more than what we should do but still people actually have a hard time doing that. Is facing what they know they should do. And this time of year, in particular, can be difficult. So, we walk through it. Let’s start from there. Why do we see this gap between knowledge and action?

Dr. Permmilter: You know, it’s an interesting question and I should have a really quick answer for you right now but that’s something I keep thinking about all the time. And the interesting thing is that this answer keeps popping up in my mind. And I would say that it is really a matter of pressure and tension between which we want on an ignorant level and we think we should do as much as possible on an intellectual level. In other words, our bodies tell us, for example, that we should eat sugar. Why? Because it is a very powerful survival method. Sugar allowed our ancestors to store body fat and therefore survive caloric deficiency, for example. And yet, we know intellectually that eating too much sugar in our diet is not the right thing to do, and yet, it is difficult to cope with. You know, when someone comes to your house and makes something especially for you, and you know it’s full of sugar, you know it’s bad, but a lot of things like that. There are those who are playing with your emotional response that it is difficult to do the right thing. Keep adults in the room and don’t say no.

So, why does this happen? Well, you know, dichotomy is one of the areas of our brain that is at ease to deal with, basically giving you what you want to do right now, as opposed to other areas of your brain that are Let’s look at decision making, not in this case. Our current aspirations, but in terms of how this decision affects my health, my well-being, my financial stability, whatever it may be. Will In other words, in the search for the future, being able to take a deep breath, give up the desire to get a sweet taste from it, weigh other factors, and decide accordingly. In other words, once again, the resemblance is to the adults in the room, like our children, to increase misbehavior and, you know, an immediate desire to satisfy oneself.

And I will say another thing as a prisoner, and that is that the other side of this complex thinking through the answer is that in the long run it can be good for me and it can also be good for other people, which Maybe. Use it to be good to other organizations around me, like my community and even the planet I live on. We call it sympathy. And so, for these activities, there are actually brain particles. More impressive decision-making that says, “Screw it, I’ll stay in bed today, watch TV, and eat a dozen glazed donuts” or whatever. We all know; we have a lot of examples of bad decision making, like spending too much time on the internet, you name it, and you don’t sleep on time.

However, much of this decision-making is derived from a very ancient part of the brain called the amygdala. There are two, so it is beautifully amygdala, which lives in worldly lobes, in other words, from the right side of the head where the ear may be. This, you know, is the initial area of ​​activity like the causal conspiracy effect and the effect, X goes directly to Y. Ignoring this tool center as opposed to making such decisions, this self-made, racial, instantaneous response center, which may increase it, and I take advantage of the potential of another part of the brain that is the peripheral behind your forehead. The cortex says, “Wait a minute, why can’t I eat this food, get up late, spend a lot more. As time goes on on the internet, go out with these people.” , Drinking too much, etc., spending my money on racetrack, investing in stocks that I know; whatever it may be. Decisions we know will have good results.

So this is the gift we have. It’s about a third of the brain’s cortex, which you know is, in percentage terms, bigger than any other animal. Where chimpanzees may be 13% or 14%, we reach one-third of our neocortex. It is a gift we have as human beings that enables us to take a step back and make our decisions based on past experience, ignoring a number of factors and ways, “Eat this. Do this. I want to do all the things I know are not necessarily good for me, ”an emotional activity that, in fact, we are seeing a lot of in our society these days.

Katie: Gota, it seems like the first step here is to understand and be able to work with some of our natural tendencies, or at least recognize when we need to deal with them just thinking that they Immediately. Are wrong So, for example, it is widely believed that we don’t need too much refined sugar or something that we should limit. I think I’ve heard very few people try to make the point that better sugar is a good thing we should use a lot. “According to statistics, we are still a population that consumes large amounts of refined sugar,” he said. And I think it’s important to point out that this is a survival mechanism, that throughout history, it’s actually been an important part of our evolution and that we need it to survive. ۔ The problem is now living in a world where we have permanent access to it, we need to learn how to deal with it further. I guess that’s what you say while you’re in the room. But is the first step of this nature acknowledging that it is, in some ways, a human trait, rather than thinking that we are inherently wrong to put them in the first place?

Dr. Permmilter: Yes, that’s right. And I think, you know, what we really want to achieve in “brainwashing” is to offload some sort of self-blame that is so vast where, you know, people the next morning. Get up and say, “Why did I do that?” Or eat a big meal and ask yourself; you know, with the wrong foods, for example, like sugar, you know very well that it is not paving the way to health and then feel guilty about it. That is, “Why can’t I control myself?” You know, you have to understand that sugar reinforces these desires in our minds and basically fulfills these desires so that we can fulfill them temporarily. Make sense of

And he said, when we recognize it, you know, this hack is being used in our ancient brains to try to treat us in certain ways, brought to the fore by the industry, you You know, the foods we eat have sugar so that they eat more of them and they buy more and more products, you know, our saying, accusations, removing accusations from ourselves and making people realize this. Allowed, you know, it’s happening aggressively, not necessarily in the background. If you know that while 70% of the approximately 2.2 million foods sold in grocery stores in the United States contained one form or another of dessert, it was an active attempt to undermine our ability to stay in control. Is. . These are the characteristics of the so-called Western diet, which is now becoming the global diet.

As you know, people are in these international food manufacturing companies, what I just said, the concept of food manufacturing, we should bequeath this whole idea. Food should not be prepared. It comes from the earth or wherever it is and should be eaten again. But nonetheless, these alterations, mixing foods that not only make them more tempting but also more desirable, and make it more appropriate to understand the need that we have to eat them and, you know, really make better decisions. Let’s work to ruin our ability. . This is an active process on the part of these multinational corporations.

Everyone knows it. You know, that’s food science. How can we sweeten, increase the amount of fat, and add more salt to food? In fact, there was a book with a similar title that looked at what was happening in selling more products. Once people realize that this is directly typing our ability to make the right food decisions, as, in this case, they seem to realize that they may realize that they have been manipulated. Is. And that’s not all their fault. So, you know, we’re trying to solve this crime when people realize that when their decision-making is inappropriate, in their opinion, you know, it’s through corporate interests. Has been actively followed. Similarly, on the Internet, as you know, there are a lot of pop-up ads, sending your feed to places you’ve visited before. And then based on the targeted ads that you have experienced online in the past going directly to the areas where you have shown interest and therefore the ability to make good decisions will also decrease because in the past It enlightens your mind.

Now, let me tell you, as I say this is the area that has enlightened your mind, companies are now using technology called functional MRI, where they determine exactly Succeeded in how to adapt their ad to make them happier. Most brain centers. In the past, people who wanted to advertise on television, or wherever they could, used something called a focus group. They would huddle in a room and say, “Well, what color do you like in the background of our logo? As far as you’re concerned, what’s the point of selling an XYZ product?” Are putting in brain scanners and in fact companies are hiring employees to come to corporate offices with these useful MRI scanners so that they can figure out how they can fix their messages so that your brain Get hacked. They will continue to buy products, products that you may not need and even want.

Katie: So, it seems that the cause and the solution here are multifaceted, and over time, there are physical and mental aspects to it. So from a physical point of view, the more we consume these hyperlite foods, the more our body and mind crave these hyper lilatable foods. But as much as we mentally want these things, the more we want them permanently over time. While this is known in the context of a solution, when we can break this cycle and eat real food compared to science experiments to hide this food, that it causes such chemical physiology inside the body. The bicycle breaks. And over time, we develop new habits and new brain patterns that help us avoid these things. That is…? Am I correcting this summary?

Dr. Perlmitter: Very, very, very good. Yes. The more we make, for example, the worse food decisions, the better carbohydrates, the more processed foods we consume, we all now know that through a diverse mechanism, which at least changes our gut bacteria. Including and increasing intestinal permeability, through a variety of procedures, we increase a process called inflammation. And as it turns out, inflammation damages the communication between the prefrontal cortex and the more ancient amygdala. We have a superhighway connection between the prefrontal cortex that maintains the amygdala response, the fastest part of the brain. The peripheral cortex is, in fact, the adult in the room.

And in general, as we understand it, the prefrontal cortex matures and gains maximum control over our less developed behaviors. آپ جانتے ہو ، جیسا کہ ہم دیکھتے ہیں ، مثال کے طور پر ، نو عمر افراد کی فیصلہ سازی ہمیشہ مناسب نہیں ہوتی کیونکہ پریفرنل پرانتستا ، اس ٹاپ ڈاون کنٹرول کے مابین یہ رابطہ کم بہتر طور پر تیار ہوتا ہے۔ لیکن ہم اس ٹاپ ڈاون کنٹرول کی دھمکی دے سکتے ہیں ، جب ہمارے جسم میں سوزش کی قسم کے کیمیکلز کی اعلی سطح موجود ہوتی ہے تو ، ہمارے دماغ کے اس زیادہ متاثر کن حصے پر قابو پانے کے لئے اس پریفرنل پرانتستا کی قابلیت ، تاکہ جب ہم نامناسب کھائیں تو ، کھانا کھائیں جیسا کہ میں نے بیان کیا ہے ، یا اس کے علاوہ ، رات کو اچھی طرح سے نیند نہیں آتی ہے یا بار بار کافی آرام دہ نیند نہیں آتی ہے ، یا ہمارے جسمانی ورزش سے محروم نہیں رہتا ہے ، یا خود کو فطرت کے سامنے آنے سے محروم رکھنا ہے یا خود کو تناؤ کے حالات میں مشغول کرنا ہے ، ہم براہ راست دھمکی دیتے ہیں کہ امیگدالا سے پریسفرنٹل کورٹیکس سے اس تعلق کو۔

اس میں متعدد راستے شامل ہیں۔ ان میں سے ایک کو پچھلی کانگولیٹ کہا جاتا ہے۔ لیکن بہر حال ، جو کچھ ہم اس کے بعد پیدا کررہے ہیں وہ ایک فیڈ فارورڈ سائیکل ہے ، جس کے تحت غلط فیصلے کرنے سے دماغی وائرنگ پیدا ہوتی ہے جو بدتر فیصلوں کے آگے بڑھنے کے امکان کو مزید بڑھاتی ہے ، مثلا، ، کافی نیند نہ لینا اس تعلق کو خطرہ بناتا ہے۔ لہذا ، ہم اگلے ہی دن کیا کریں؟ ہم… کو کم کردیتے ہیں ، اگر آپ چاہیں گے تو ، امیگدال کی صلاحیت کو… بند کردیں گے… بلکہ ہم امیگدالہ کے اپنے ضابطے کو 60 فیصد تک بند کردیتے ہیں۔ میں جو کچھ کہہ رہا ہوں وہ یہ ہے کہ ناداری کی نیند صرف ایک رات کو بڑھاوا دینے سے منسلک ہوتی ہے ، دماغ کے تپش مرکز کی بڑھتی ہوئی سرگرمی ، 60 فیصد تک خراب فیصلے سے صرف ایک رات کافی راحت مند نیند نہیں آتی ہے۔

جب یہ رات کے بعد رات جاری رہتا ہے تو ، کافی اچھی نیند نہیں آتی ہے ، جیسا کہ ہم کھانے کے انتخاب اور غذا کے انتخاب پر نظر ڈالتے ہیں ، یہ تحقیق میں روزانہ کی بنیاد پر تقریبا 300 300 بڑھتی ہوئی کیلوری کی کھپت میں ترجمہ کرتا ہے۔ اور ، آپ کو معلوم ہے ، 10 دن کے بعد ، یہ جسم میں چربی کا ایک پاؤنڈ ہے۔ اور آپ کو یہ سمجھنے میں دیر نہیں لگتی ہے کہ اس سے جسم میں چربی جمع ہونے والی ہے۔ اور جسم میں چربی کیا کرتی ہے؟ یہ اچھی رات کی نیند لینے کی ہماری صلاحیت کو روکتا ہے۔ جسمانی چربی گہری حد تک سوزش بخش ہے۔ لہذا ، اب جب ہم سو نہیں رہے ہیں ، ہم اچھ decisionsے فیصلے نہیں کر رہے ہیں جو ہمارے کھانے سے متعلق ہیں ، جو ہماری ورزش سے متعلق ہے ، کیونکہ اس سے متعلق یہ ہے کہ رات کو اچھی طرح سے نیند لینے میں بھی واپس آنا ہے کیوں کہ ہم بعد میں رہیں گے ، ہم ‘ڈیجیٹل میڈیا کے سامنے خود کو بے نقاب کروں گا ، نیلی روشنی حاصل کرنا ، وغیرہ ، میلاتون کو روکنا ، اچھی نیند نہیں آتی۔

لہذا ، جو ہم “برین واش” میں پیش کرتے ہیں وہ ان ، نہایت ہی خطرناک فیڈ فارورڈ سائیکلوں سے دور ہیں۔ یہ آف ریمپ کی طرح نظر آسکتا ہے؟ ٹھیک ہے ، آپ جانتے ہیں ، ہم ایک مکمل شرکت پروگرام پیش کرتے ہیں ، لیکن ہوسکتا ہے کہ ، آپ جانتے ہو ، ورزش کے پورے 10 دن ، فطرت کی نمائش ، مراقبہ ، تناؤ میں کمی ، شکریہ جرنل ، غذائی تبدیلی ، وغیرہ کے بارے میں سوچنے کے لئے بہت کچھ ہے۔ سامنے کے آخر میں. لہذا ، جو ہم پیش کرتے ہیں وہ چھوٹے چھوٹے اقدامات ہیں ، جو ریمپ ہیں جو آپ کے ل an فرد کی حیثیت سے کام کر سکتے ہیں۔ شاید آپ کے لئے ، یہ صرف اس ماحول کی طرف دیکھ رہا ہے جس میں آپ رات کو سوتے ہیں۔ کیا کافی اندھیرا ہے؟ کیا یہ کافی ٹھنڈا ہے؟ کیا آپ کے ساتھی کو نیند کی کمی ہوتی ہے یا وہ رات کے وقت اپنی ٹانگیں گھوماتا ہے اور آپ کو بیدار کرتا ہے؟

لہذا ، آپ جانتے ہیں ، یہاں تک کہ نیند بھی بہتر فیصلہ سازی میں داخل ہونے کا ایک بہترین طریقہ ہے۔ یہ ایک غذا میں تبدیلی ہوسکتی ہے۔ یہ آپ کے گٹ بیکٹیریا کو پری بائیوٹک اور پروبائیوٹک فوڈز کی پرورش کرسکتا ہے۔ اگر آپ کو معلوم ہو کہ ورزش دوبارہ شروع کرنے میں یہ آپ کا پہلا قدم ہے تو یہ باہر نکل کر بلاک کے گرد چہل قدمی کرسکتا ہے۔ یہ فطرت کی نمائش جتنا آسان ہوسکتا ہے ، جو پریفرنل پرانتستا کے معاملے میں اپنے آپ کو دوبارہ شامل کرنے میں گہرا اثر و رسوخ رکھتا ہے۔ ہم جانتے ہیں کہ مراقبہ ایک طاقتور طریقہ ہے ، جیسا کہ ہم نے دماغی امیجنگ کی متعدد تکنیکوں میں دیکھا ہے ، اس پریفرنٹل پرانتستا کو روشن کرنے کا ایک طاقتور طریقہ اور وہ کمرے میں بالغ ہے۔ لہذا اس کنٹرول کو دوبارہ قائم کرنے کے بہت سارے طریقے ہیں۔

کیٹی: گوٹا ہاں ، ایک چیز جو میں اپنی زندگی میں سوچی سمجھی ورزش کے طور پر کرنا پسند کرتا ہوں جو میرے لئے مددگار ثابت ہوا ہے وہ الٹا اصول ہے۔ مطلب جیسے ، اکثر جو ہم چاہتے ہیں اس سے وابستہ چیزوں کا پتہ لگانا آسان ہوتا ہے۔ اس ل rather کہ میں صحتمند کیسے رہ سکتا ہوں یا سوجن کو کس طرح کم کرسکتا ہوں اس کی تمام پیچیدگیوں کا پتہ لگانے کی بجائے ، میں کبھی کبھی اس کے سر پر پھیر دیتا ہوں اور اس طرح کہتا ہوں ، “ٹھیک ہے ، ٹھیک ہے ، اگر میں چاہتا تو ، میں کس طرح پیدا کروں گا۔ سوزش؟ یا میرے معاملے میں ، یہ تھا ، اگر میں خودکار امراض پیدا کرنا چاہتا ہوں تو ، میں یہ کیسے کروں گا؟ اور اس کی وضاحت کرنا آسان ہے ، اوہ ، مجھے کافی نیند نہیں آئے گی۔ میں واقعی بدتمیز کھانا کھاؤں گا۔ میں ہر وقت دباؤ کا شکار رہوں گا۔ اور ارے ، دراصل میں نے یہی کیا اور میں خودکار بیماری کا شکار ہوا۔ اور اس کے بعد آپ وہاں سے جاسکتے ہیں ، “ٹھیک ہے ، اگر آپ ایسا ہی کرتے ہیں تو ، پھر میں کیسے کروں؟” کیا میں اپنی پسند کے قریب ہونے کے ل the مخالف کام کرسکتا ہوں؟ اور وہاں سے ، قسمیں بنائیں ، ایسی سسٹم بنائیں جو عادات پیدا کرتی ہیں۔

لیکن ہم ان میں سے کچھ آف ریمپ کے ذریعے چلیں؟ سوزش کو کم کرنے جیسے کام شروع کرنے کے لئے ہم اپنی زندگی میں یہ نظام کیسے بناسکتے ہیں؟ کیونکہ واقعی ، ایسا لگتا ہے کہ ابھی تمام اعداد و شمار سوزش کی طرف زیادہ سے زیادہ اشارہ کررہے ہیں جو دائمی بیماری کی تمام شکلوں میں اور میٹابولک dysfunction میں بھی ایک مشترکہ عنصر ہے ، جو اب ہم جانتے ہیں کہ اس طرح کے طویل مدتی نتائج کا ایک بڑا عنصر ہے۔ اس وائرس سے اور کسی بھی طرح کی صحت کی حالت کے ساتھ۔ تو ، ان ٹھوس طریقوں میں سے کچھ کیا ہیں؟ میں جانتا ہوں کہ اس پر آپ کا پورا پروگرام ہے ، جس سے میں لنک کروں گا ، لیکن ان میں سے کچھ کن اہم ذرائع ہیں جن پر ہم عمل درآمد شروع کرسکتے ہیں؟

ڈاکٹر پرملمٹر: ٹھیک ہے ، ایک بار پھر ، میں یہ کہہ سکتا ہوں کہ فرد کی طرف سے اس پہلو کو دیکھا جانا چاہئے کہ پہلا قدم کیا ہوگا؟ آپ جانتے ہو ، مجھے لگتا ہے کہ کھینچنے کے لئے ایک سب سے زیادہ طاقتور بیعانہ نقطہ نظر غذا ہے۔ لیکن یہ شاید لوگوں کے لئے سب سے مشکل ، حالانکہ شاید سب سے زیادہ طاقت ور ہے ، کیونکہ وہ اسے طویل عرصے سے جانتے ہیں اور یہ ان کا سب سے کمزور نقطہ ہے۔ لہذا ، آپ جانتے ہو ، مثال کے طور پر ، ذیابیطس کے مریضوں سے نمٹنے کے ل it ، یہ مناسب معلوم ہوتا ہے کہ ہم آپ کی غذا کے بارے میں بات کریں گے۔ اور میں نے پایا ہے کہ واقعتا go یہ راستہ نہیں ہے کیونکہ آپ جانتے ہیں کہ ذیابیطس کے شکار افراد نے متعدد طبیب اور دیگر قسم کے صحت کی دیکھ بھال کرنے والے فراہم کیے ہیں۔ اور یہی وہ مقام ہے جہاں وہ جاتے ہیں اور وہ ورزش کے ساتھ اس پر عمل کرتے ہیں۔

اور مجھے لگتا ہے کہ یہ حیرت کی بات ہو سکتی ہے ، مثال کے طور پر ، ذیابیطس کی قسم 2 کے ل you ، آپ یہ کہہ کر شروع کریں گے ، “ارے ، آئندہ دو ہفتوں تک غذا اور ورزش کو بیک برنر پر ڈالیں۔ آئیے نیند کو دیکھیں۔ یا آئیے فطرت کی نمائش یا یہاں تک کہ مراقبہ کے خیال پر بھی نگاہ ڈالیں۔ کیونکہ اب ، جب وہ شخص چند ہفتوں میں واپس آجاتا ہے تو ، وہ غذا میں تبدیلی جیسے دیگر طریقوں کو اپنانے کے ل position بہتر پوزیشن میں ہوتا ہے ، جیسے کہ ہم نے انہیں کچھ ورزش کی ہے کیونکہ ہم نے آف لوڈ کردیا ہے ، آپ جانتے ہو ، ایک بہت ہی اہم تنکے سے اونٹ کی کمر جو اچھ decisionے فیصلہ سازی کو روکتی ہے۔

اور پھر آپ کھانے کی طرف بڑھیں اور آپ ان کے طرز زندگی کے دوسرے پہلوؤں کو دیکھیں۔ آپ کہتے ہیں ، مثال کے طور پر ، شاید ہمیں اس کے بارے میں بات کرنے کی ضرورت ہوگی کہ آپ کسی اسکرین کے سامنے کتنا وقت گزار رہے ہیں۔ ہم جانتے ہیں کہ امریکی جاگتے وقت کا of 42٪ ، ان کی نگاہیں کسی اسکرین یا کسی اور پر مرکوز ہوتی ہیں ، چاہے وہ ان کا اسمارٹ فون ہو ، ان کا ایک پیڈ یا کسی اور کا پیڈ ، یہاں تک کہ ٹیلی ویژن۔ یہ ان کے جاگتے وقت کا 42٪ ہے۔ اور ، آپ جانتے ہو ، بہت زیادہ وقت باقی نہیں ہے کہ ہم جاگ رہے ہیں۔ ہم کہتے ہیں ، آپ جانتے ہیں ، شاید ہم 8 گھنٹے سوتے ہیں ، تو یہ دن میں 16 گھنٹے ہے۔ تو ، آپ جانتے ہو ، یہ وہ وقت ہے جب لوگ ایسے پروگراموں پر چل رہے ہیں جو دوسروں کے زیر کنٹرول ہیں۔ اسکرین کا یہی وقت ہے۔ یہ آپ کے فیصلہ سازی کو ترک کررہا ہے۔ یہ آپ کے کنٹرول سے باز آرہی ہے۔

تو ، ایک بار پھر ، ہم دوسروں سے سیکھتے ہیں۔ اور یہ ہمارے جینوم میں سختی سے مبرا ہے کہ ہم… اور ہمیں چاہئے۔ اس سے ہم ترقی کرسکتے ہیں۔ لیکن یہ بقا کی موافقت ہے ، جیسے مٹھائ کھانے کی خواہش۔ لیکن جو ہم دیکھ رہے ہیں وہ یہ ہے کہ ہماری بقا کے ل these یہ موافقت دوسروں ، میڈیا سے ، کھانے پینے کے مینوفیکچررز وغیرہ کے استحصال کے نکات ہیں۔ لہذا ، مجھے لگتا ہے کہ ، آپ کو معلوم ہے کہ ، آپ کے سوال پر بات کرنا ہے۔ ، یہ دیکھنا واقعی اہم ہے کہ فرد کے لئے کیا کام کر رہا ہے۔ اور میں کہوں گا ، اس طفیلی طور پر آنا ایک اچھی چیز ہے۔ اور اس کے بجائے ، آپ جانتے ہیں ، اگر کسی کو بری طرح کی غذا مل گئی ہے تو ، شروع کرنے کا بہترین مقام یہ ہے کہ وہ خوراک کا پتہ نہ لگائے کیوں کہ آپ کو یقین ہوسکتا ہے کہ اس شخص کے پاس بے شمار غذا ہے ، اس کے پاس اس کی شیلف پر بے شمار کتابیں ہیں ، A سے Z تک۔ ، اٹکنز سے زون کی خوراک تک۔ تو یہ A سے Z ہے ، آپ نے اسے نام دیا ، اور یہ غذا ناکام ہوگئی۔

وہ کیوں ناکام ہو گئے ہیں؟ ایسا نہیں ہے کہ وہ ضروری طور پر اچھی غذا نہیں رکھتے ہیں ، یہ ہے کہ جو ناکام رہا ہے وہ فیصلہ کرنے والا حصہ ہے جو اس میں سے کچھ ہوسکتا ہے ، چاہے وہ کیٹو ، یا پیلیو ، یا سبزی خور ہو ، یا کچھ بھی ہو۔ ایسا نہیں ہے کہ بلڈ شوگر کو کم کرنے ، وزن کم کرنا وغیرہ کے لحاظ سے یہ اچھی یا خراب غذا ہے ، اس کی وجہ یہ ہے کہ فیصلہ سازی ، وابستگی کے حصے کی کمی ہے۔ اسی کو توجہ کی ضرورت ہے۔ اور اس لمحے جب لوگوں کو یہ احساس ہونے لگے کہ یہی ان سے لیا گیا ہے اور یہ میری غلطی نہیں ہے ، لڑکا ، یہ ایپی فینی ہے ، یہ ایک بہت ہی طاقت ور لمحہ ہے۔

کیٹی: ہاں ، اور یہ آپ کو بالکل مختلف فوکس کرتا ہے۔ اور میں سمجھتا ہوں کہ یہ ایک مختلف نقطہ نظر ہے ، جیسا کہ آپ نے کہا ہے ، بہت سے نقطہ نظر تک ، اور امید ہے کہ ، فیصلہ کن تھکن کو بھی کم کردیتی ہے۔ میں جانتا ہوں کہ نفسیات میں جس چیز کے بارے میں بات کی جاتی ہے وہ یہ ہے کہ ہمارے پاس فیصلہ سازی اور قوت خوانی کی ایک محدود مقدار ہے۔ اور اس طرح جب ہم اس نظام کو یا کسی اور چیز پر توجہ مرکوز کرنے کی کوشش کرتے رہتے ہیں تو ، میں سمجھتا ہوں کہ لوگوں کو تھکاوٹ کا رجحان ہے اور پھر اسے گزرنے میں تکلیف ہوتی ہے۔ اور یقینی طور پر ، جو ہم دیکھتے ہیں وہ سال کے آغاز میں ہوتا ہے ، اکثر ، لوگ کسی نئے منصوبے میں کود پائیں گے اور بہت سے دن یا کچھ ہفتوں تک عمل کرنے میں کامیاب ہوجائیں گے ، اور پھر انہوں نے اس قوت ارادی اور فیصلے کو نشانہ بنایا۔ تھکاوٹ پیدا کرنا اور پھر اس لئے کہ یہ سب کچھ اسی طرح تیار ہوا تھا ، جب وہ ویگن سے گرتے ہیں تو ، اس طرح وہ کم از کم اس کے کچھ حص keepingے کو برقرار رکھنے کے مقابلے میں بالکل پرانے طریقوں پر واپس آجاتے ہیں۔

لہذا میں سمجھتا ہوں کہ یہ ایک اچھی توجہ رکھنے کی ایک اچھی حکمت عملی ہے ، اس کے بجائے صرف غذا پر عمل کرنے کی کوشش کرنے کی بجائے ، یہاں تک کہ اگر غذا ہی سب سے بڑا فرق ڈالنے والا ہے ، ایسی چیزیں کریں جو ہمیں زیادہ تسلسل پر قابو پانے میں مدد دیں ، اور سوجن کو کم کرنا وقت کے ساتھ ساتھ اس کو آسان بناتا ہے۔ اور میں سمجھتا ہوں کہ لوگ عام طور پر دماغ پر آپ کے ماضی کے کام سے واقف ہیں ، اور ہم اس جسمانی نقطہ نظر سے اور دماغی اور فکر فریق کے ذریعہ اس کا ساتھ کیسے دے سکتے ہیں۔ میرے خیال میں یہ واقعی ، واقعی ایک اہم موضوع ہے۔ مجھے بہت خوشی ہے کہ آپ اس طرح خطاب کر رہے ہیں۔ اور وقت گزرنے کے ساتھ ، بنیادی طور پر ، جیسے ، اس طرح سے ، ہم ان تبدیلیوں کو آسان اور دیرپا بنانے کے ل the دماغ کو دوبارہ ترتیب دے سکتے ہیں۔ کیا اس قسم کا نقطہ نظر ہے؟

ڈاکٹر پرملمٹر: بالکل۔ اور جیسا کہ ہم نے بات کی ہے ، آپ جانتے ہو ، برسوں سے ، یہ کتنا حیرت انگیز عمل ہے۔ ہم اس نیوروپلاسٹٹی کو کہتے ہیں ، جہاں دماغ واقعتا ارتباط کو بڑھانے کے قابل ہے ، اگر آپ چاہیں گے تو ، آپ کو معلوم ہوگا ، مختلف عوامل میں ، ایک حصے کے دوسرے حصے میں۔ اور یہ ، آپ جانتے ہیں ، کیا سیکھنے کے بارے میں ہے۔ اور جتنا زیادہ آپ کچھ کرتے ہیں ، یہ کہا جاتا ہے کہ نیوران جو ایک ساتھ آگ لگاتے ہیں ، ایک دوسرے کے ساتھ تار لگاتے ہیں ، اس کا مطلب ہے کہ آپ جتنا زیادہ کچھ کرتے ہیں ، بالآخر ، یہ راستے زیادہ سے زیادہ انمٹ ہوجاتے ہیں۔ یہ سیکھنے کا عمل ہے کہ اگر آپ چاہیں تو گولف کلب کو کس طرح سوئنگ کریں گے۔

آپ جانتے ہو ، لیکن صرف ایک لمحے پہلے ہی ہماری سابقہ ​​بحث کی طرف رجوع کرنے میں ، اور وہ یہ ہے کہ کسی ایسے شخص سے خطاب کرنے کا خیال جو اس کی غذا کو ایڈریس کرکے اپنی غذا کو درست کرنے کی ضرورت ہے ، ہر لحاظ سے احترام کے ساتھ ، خفیہ ہے۔ یہ ایک کارٹون ہے ، جیسا کہ خوراک اور ورزش کے ون ٹو کارٹون کے برخلاف ہے۔ تم جانتے ہو ، یہ بات اچھی طرح قبول ہے۔ ٹھیک ہے. ہم کھانے اور ورزش کے بارے میں بات کرنے والے ہیں۔ لیکن میں یہ نہیں کہہ رہا ہوں کہ ایک ، یا ایک دو پنچ ، ایک ، دو ، تین ، چار ، پانچ ، چھ ، سات پنچ ، زیادہ سے زیادہ چیزیں برداشت کرنے کے ل bring ، اس فیصلے پر نہیں ، بلکہ میکانزم پر جو فیصلہ سازی کی بنیادی حیثیت رکھتا ہے۔

لہذا ، آپ جانتے ہو ، جب میں ڈاکٹروں ، ڈاکٹروں کے گروپوں سے بات کرتا ہوں ، اکثر ، آپ جانتے ہو ، میرے پاس سلائیڈیں ہیں جو مسٹر جونز کو دکھاتی ہیں ، جو آفس میں آتا ہے اور اس کا وزن زیادہ ہوتا ہے ، وہ کہتے ہیں ، ٹائپ 2 ذیابیطس کرتے ہیں اور وہ بنا رہا ہے برے فیصلے۔ اور ، آپ جانتے ہو ، میں یہ نکتہ بیان کرنے کی کوشش کرتا ہوں کہ ہم یہاں فیصلہ کرنے کی کوشش نہیں کررہے ہیں کہ فیصلے کیا ہیں؟ کیا ذیابیطس ذیابیطس کے مریض کیٹجینک غذا ، لمبے عرصے کے دوران کم کارب غذا وغیرہ کے بارے میں ہونا چاہئے ، فیصلے کیا ہیں ، لیکن آئیے ایک قدم پیچھے ہٹ کر فیصلہ سازی پر توجہ دیں کیونکہ ان افراد میں سب سے بڑا مسئلہ یہ ہے۔ فیصلہ کرنے کی پہلی جگہ پر فیصلہ کرنے کی ان کی قابلیت ، یہ فیصلہ کرنے میں نہیں کہ فیصلہ کیا ہونا چاہئے ، چربی کاربوہائیڈریٹ اور پروٹین اور مائکروونٹریٹینٹ سے حاصل کردہ کیلوری کی تعداد کا پتہ لگانا نہیں۔ یہ واقعی ہے ، نہایت ہی سخت احترام کے ساتھ ، پورے حص respectہ کے ساتھ۔ یہ وہ جگہ نہیں ہے جہاں وہ ناکام ہوجاتے ہیں۔

مشکل حص ،ہ ، جیسا کہ کوئی بھی صحت کی دیکھ بھال کرنے والا آپ کو بتائے گا ، اسے تعمیل کہا جاتا ہے۔ اور جب مریضوں میں اتباع کرنے کی اہلیت نہیں ہوتی ہے تو ، وہ عدم تعمیل ہونے کا لیبل لگ جاتا ہے۔ ڈاکٹر کے نوٹ میں ، یہ کہتے ہیں ، “ٹھیک ہے ، مسز جونز ہماری سفارشات کی تعمیل نہیں کرتی ہیں۔” آپ جانتے ہو ، بنیادی طور پر انگلی کی طرف اشارہ کرتے ہوئے ، آپ کو معلوم ہے ، اور وہ گھر جاتی ہے ، یا وہ گھر جاتا ہے اور خوفناک محسوس کرتا ہے کیونکہ یہ پھر سے ، خود ہی یہ الزام خود کو دوہراتا ہے ، اور یہ اتنا تباہ کن ہے۔

ہمیں یہ پہچانا ہوگا کہ اچھے فیصلے کرنے کی ہماری قابلیت کو دوسروں کے ذریعہ فعال طور پر خود سے چھین لیا جاتا ہے۔ اور میں نے پہلے بتایا کہ ہماری بقا کی موافقت کیسی ہوتی ہے ، پھر ، یہ اندراج دوسروں کے ذریعہ ہمارے اپنے استحصال کے لئے کرتے ہیں۔ اور پہلا قدم یہ ہے کہ یہ پہچانا جائے کہ یہ ہر ایک دن ہو رہا ہے۔ لہذا ، ایک بار جب ایسا ہوتا ہے ، تو آپ کو احساس ہوتا ہے کہ آپ ، قسم کی ، آپ جان سکتے ہیں ، خود ہی الزام تراشی کو ختم کرسکتے ہیں۔

کیٹی: ہاں ، مجھے لگتا ہے کہ آپ ٹھیک ہیں۔ that’s such a part of that vicious cycle. And probably what leads to, like, the impulse thing. I think that’s another big key of this is getting to a point, putting systems in place to have better impulse control and, like you said, to use our prefrontal cortex to our advantage versus being trapped in that more impulsive side.

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Talk a little bit more about the program that you guys have and how people can find that to start rewiring their brain.

Dr. Perlmutter: I will, but before I get there, I wanna just, I think, pick up on where you may have been going a moment ago, and that is the idea of rewiring. So, we do whatever it is we wanna do, whatever activity we want to become more and more indelible in the brain, we do. Whether it’s learning to eat right, getting more exercise, learning how to swing a tennis racquet, you name it, learning how to play the piano. We then do the activity but we also, at the same time, have to do what we can to enhance the biochemical pathways, the genetic pathways that allow them this connection of one brain cell to the next, this neuroplasticity that I mentioned earlier, or synaptic plasticity, which is the formation of the synapses between brain cells that becomes more indelible the more we do something.

And I just would mention that we can enhance that process by increasing in our bodies the presence of a particular chemical called BDNF, which stands for brain-derived neurotrophic factor. It comes from the brain, that’s where it’s derived, neurotrophic, good for neurons, factor. This is a chemical that enhances this growth of connections in the brain when we’re engaged in an activity. I will mention, it also enhances the growth of new brain cells, which we call neurogenesis. So, the question that people would want answered would be, what can I do today to increase neurogenesis and neuroplasticity, paving the way, priming the soil then for my ability to rewire my brain? The best thing that anyone can do to increase BDNF is to get more exercise. Aerobic exercise dramatically increases BDNF. It’s increased on the ketogenic diet. It’s increased with consuming DHA, which is an omega 3 found in fish oil. There’s an algae form as well. It’s increased with consuming turmeric. So there are a lot of ways that people can nurture the soil, such that now when I’m ready to increase my connection to the prefrontal cortex, it’s going to happen more appropriately and more indelibly.

So then we engage in the activities. And as we describe in the “Brain Wash,” we have a 10-day plan that looks at and describes how we can start looking at our reconnection with nature, our reconnection with other people, we are social beings. Dietary changes that are so important to lower inflammation. کیوں؟ Because inflammation threatens the connection. Looking at our sleep in a, you know, very in-depth way. We explore that extensively. And, you know, truthfully, we clearly came out in favor of wearable devices that can look at your sleep in terms of the dynamics of your sleep, the characterization, not just the time that you are asleep, but the various parts of sleep that we know are important. Deep sleep, for example, is the time that our brains clean house, if you will, activation of what has been called the glymphatic system. REM sleep for consolidation and contextualization of memory. How long does it take to go to sleep? What is your total length of sleep?

I happen to wear a device called an Oura Ring, which gives me a great sense as to, you know, not just how was my sleep last night, but also allows me to tinker with it a little bit to see if eating later is gonna affect my sleep, which in my case, it dramatically does. And if have a bigger lunch or a bigger dinner. How late I work on the computer. Do I wear blue-light-blocking glasses? How cold do we set the room? All the various factors allows you to see what works for you and how to individualize your approach because, you know, one thing is for sure, in this age of personalized medicine, we’re all different. There are some broad-stroke recommendations, that’s for sure. But the subtle nuances of, for example, why you may not be getting enough restorative sleep and therefore disconnecting from your prefrontal cortex are different from the next person. So, I think, ultimately, you know, the decision has to be about doing the things that allow us to reconnect.

So we describe in the book what’s called “disconnection syndrome” on multiple levels, that this disconnection syndrome is what we’ve been talking about, this disconnection of the amygdala, the impulsivity center from the prefrontal cortex, the more adult long-term thinking center. That’s disconnected when that pathway is threatened. Our disconnection from our microbiome, the disconnection that we have from our genome. We know that our day-to-day lifestyle choices affect our gene expression, our disconnection from each other, and even our disconnection from the planet upon which we live. So it’s all about reconnecting.

And most importantly, I would say that, you know, the two areas where we need the most reconnection are reconnecting to the prefrontal cortex. That’s, you know, really, kind of, a neurophysiological reconnection. And I would say, also reconnecting to our DNA. You know, the foundation of the so-called paleo movement was first predicated on this notion that here we have our genome that really hasn’t undergone any significant change in 50,000 years, 70,000 years, and it has evolved over hundreds of thousands, if not millions of years to allow us to survive. That’s what our genome does. It allows us to reproduce and continue on as a species. It is an intimate relationship with our environment. And our environment includes not just, you know, the climate, but the food that we eat, the activity we get, the sleep that we…the stress that we’re under, the interaction with others. Our social interactions all influence, day in and day out, the expression of our DNA for better or for worse.

Now, the relationship to a particular environment is one that has remained static for hundreds of thousands of years. Suddenly, just now, in the last second of our time on Earth, this relationship has been powerfully threatened by challenging our DNA with signals coming from foods, the likes of which our DNA has never seen, by challenging our DNA from signals from our gut bacteria, which have been altered in ways that have never been described. We know what our ancestors’ microbiomes’ gut bacteria looked like. We have the ability through technology to evaluate fossilized teeth and fossilized stool that is found in caves with fossils of our distant ancestors to determine what their microbiome bacteria must have looked like because we’re able to collect the DNA from these fossils. And what we find when we do that are two things. Number one, that the makeup of the gut bacteria remain very static for thousands and thousands of years and that the makeup of those bacteria is similar to what we see in cultures that haven’t really been westernized. They’re a few of those that still remain on the planet.

So, the point that I’m making is that this sacred relationship that we have with our DNA is unlike anything that was part of my education. We were told that DNA, what we get from our ancestors, is locked in a glass case and determines everything about us. And we now know that that is absolutely not true. We know that the science of epigenetics tells us that moment to moment, we influence the expression of our DNA in a good way or a bad way. We can get back to what you mentioned earlier. We can enhance inflammation. We can enhance autoimmunity. We can basically shorten our lives just by tinkering with the expression of our DNA. At the same time, we know that we can cause our DNA to express things that are good for us. We can activate biochemical pathways that code for disease resistance and longevity just by making better choices. So, we’ve come full circle. We’ve come back to decision-making and how we can make better decisions.

Katie: Yeah, and just to weigh in on that I think you’re right, I’d like to highlight, we are all different. That’s been one of the big lessons for me in the last couple of years is just how individualized and personalized we each are. But at the same time, like you said, there are some universal things that are largely generally applicable. And I’m with you that I think sleep is a huge one of those. And I’m yet to find any expert who is making a case that we can be much healthier with less sleep or poor quality sleep. But the specifics of how to get great sleep do seem to vary somewhat from person to person. Like you, I also find I do better when I don’t eat after dark, when I’m careful with my light exposure. I found for instance, things like jumping in my cold plunge at night before bed actually really improves deep sleep, although that’s not gonna maybe be the same for everyone. I also use a chiliPAD for that same reason, like you mentioned, with the temperature.

And then some things I found over time, like getting enough protein early in the day seems to improve sleep quality. At night, I think there’s a lot of experimentation for each of us when it comes to what are gonna be those factors that really move the needle on sleep for us? But I think we’ve probably all also experienced, to your point, that how much different we feel on a night of great sleep versus a night of poor sleep and how much easier it is to make those good decisions when we have our tank full from a really good night of sleep. So I love that you brought it back to that and tied it into decision-making, such an important point. I’m a big fan of the Oura Ring as well. But like you said, you’ve made a case for all of the different factors that go into this. And I know you do have a program that helps people go even deeper on this. So, I would be remiss if we didn’t at least mention that before we wrap up. So, how can people find that?

Dr. Perlmutter: That program is available in “Brain Wash.” That’s a book that is available everywhere. Whatever online or bookstore you wanna go to, that’s where you’ll find it. It’s in 15 languages now. So that’s a good thing. And yeah, again, the message there is that we first have to set up the platform for better decision-making, and then making those decisions is going to be facilitated. And also, as I mentioned at the beginning of our time together, that it’s really important to reveal that there’s great value for others in manipulating our decision-making. Once you get that, once you recognize that that is happening, my goodness, a light goes on and you realize that, “Hey, that’s not gonna continue in my life. I’m gonna grab the reins of control here and really begin to control my destiny as opposed to, you know, having other people manipulate my choices and my destiny for their own good.”

And I would say to do that lovingly, not aggressively, not in a castigating way but do it with a deep breath and, you know, a smile on your face and make the decision that you’re going to move on for better things in your life. I mean, you know, that’s what you’re doing. You know, it’s why you have this social outreach is to give people tools to have a better outcome. And, you know, what we’re trying to do is really focus on that ability that they have to use the tools that people like yourself are giving them. That’s the big stumbling point. So, again, the program and everything we’re talking about is, of course, in the book “Brain Wash,” and available everywhere.

Katie: Awesome. Yeah, like you said, available everywhere. I’ll also link to it at For any of you guys who are driving or exercising, all of the links to everything we talked about will be there. Another somewhat related but a little bit unrelated question I love to ask at the end of interviews is if there is a book or a number of books, besides your own, that have had a profound impact on your life that you would recommend and if so, what they are and why?

Dr. Perlmutter: Geez, that’s hard to say. So in my position, people ask for blurbs or, I guess, supportive comments on their books. So I get four or five books a week to read. I’m actually reading a new book by Dr. Robert Lustig that isn’t out yet. And so I’m probably not gonna tell you the name but I found that book to be incredibly inspiring. I think one of the most inspiring books is a book called “The Disease Delusion” by Dr. Jeffrey Bland. And it really challenges us to think about the whole model that we engage in terms of health and wellness and even the practice of medicine, that we focus on this, sort of, artificial notion that, you know, we’re good until a disease happens.

And really, you know, our entire health structure and ring health and wellness structure seems to be geared at targeting disease. You know, we talk about the various healthcare plans that are offered to people. You know, whether it’s Obamacare or the next iteration, it’s all about healthcare. And, you know, what Dr. Bland calls to our attention is, no, it’s about disease care. And if you think about it, he’s right, that, you know, really what health insurance and Medicare, etc. are all about is taking care of you when you get sick. And Dr. Bland submits, as do many of us, that our focus really needs to be on extending the healthspan and reducing the time in our lives when we are in that disease span part. So, really focusing on keeping people healthy, I think is profound.

So I recently read “The Telomere Effect” by Dr. Epel, similar kind of discussion there, that, you know, we need to…As in her case, she talks about how it’s reflected by the length of our telomeres. But her recommendations, lifestyle recommendations, I think are very important. So, those are two very important books in my life. I would say that perhaps on a more spiritual level, “Siddartha” was always and remains a meaningful book for me because I’ve, sort of, seen myself as seeking and learning along the way and, hopefully, that will continue.

Katie: Wonderful. I will link to all those in the show notes as well for people for continued reading. I’m always looking for book recommendations myself and I’m gonna order several of those. Dr. Perlmutter, it’s always a pleasure. You’re such a wealth of knowledge. Thank you, as always, for sharing your time today. And I hope that we have the chance to have more conversations here in the future.

Dr. Perlmutter: Well, I’m looking forward to it as well. And let me, again, thank you for having me on your show today.

Katie: And thank you guys, as always, for listening, for sharing your most valuable resource, your time, with both of us today. We’re so grateful that you did, and I hope that you will join me again on the next episode of the “Wellness Mama Podcast.”

If you’re enjoying these interviews, would you please take two minutes to leave a rating or review on iTunes for me? Doing this helps more people to find the podcast, which means even more moms and families could benefit from the information. I really appreciate your time, and thanks as always for listening.

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