welcome back quick brains I'm your memory coach Jim quick and let's get started now people often say Jim you my memory is a challenge and I always say you know if you fight for your limitations you get to keep them and part of it we know research suggests that only about onethird of your memory for example is predetermined by genetics and biology but 2/3 is in your control now for me that is extraordinary where you have all of this influence you know we update our other technology more than we update this technology right you update
your phone you update your apps you update your operating system on your computer but when's the last time you upgraded your memory right so this is going to be a big memory upgrade and this is to have a limitless brain taking care of that Hardware this 3B matter found between your ears called your your brain which controls what everything you you change your brain you change your life you know you change your brain you change the world and that's what the power is uh found between your ears so let's talk about these things 1/3 genetics
2/3 in your control and what I want you to do is I want you to take note meaning specifically I want you to rate yourself on a scale of 0 to 10 I'm going to share with you these things and this is the assessment part of it how much energy and effort and focus attention are you putting towards these things okay so let's begin take out your notebook and let's start so in no specific order the first thing is a good brain diet a good brain diet there are certain foods that are very neuroprotective that
really promote your brain to be at its optimal State and so I want to talk about some of those foods and some of the foods maybe you should mitigate or avoid now you could always talk to a health care practitioner you could always I would recomend men going to a functional medicine doctor and have a food sensitivity test cuz not everything is for everybody but I'm going to share with you some of the foods that have research and Studies have suggested is good for your cognitive performance good for your brain health okay so on a
scale of 010 rate yourself the some of the foods include avocados blueberries I like to call them brainberries broccoli olive oil if your diet allows eggs the choline in eggs is good for your brain green leafy vegetables like kale and spinach if your diet allows also certain fishes especially the fatty fishes because your brain is mostly fat so salmon wild salmon sardines also what's good for your brain I'll throw a kind of fun one in there turmeric turmeric in the morning I'll make like a golden milk with h some almond milk some turmeric maybe a
little pepper if you put a little honey in it and so turmeric it helps to lower inflammation that is another one that's very powerful another one that I enjoy are walnuts wonderful to snack on the vitamin E and walnuts are good for the brain almonds are are good too walnuts also look like the human brain which is interesting looks like the the organ that it's supporting and then uh probably most people's favorite dark chocolate not milk chocolate not a lot of sugar but dark chocolate generally what's good for your mood is going to be good
for your mind so on a scale of 0 to 10 how how good is your your good brain diet the foods to avoid heavy processed foods fried foods not good for your brain high sugar foods definitely not good for your brain so on a scale of 0 to 10 just kind of rate yourself are you a five a six an eight because you can't manage something unless you can measure it all right now the second thing that I want to talk about besides a good brain diet are killing ants killing ants has actually clinically proven
to be good for your brain now I get this term from Dr Daniel aan I highly recommend his work he wrote change Your Brain Change Your Life he says ants stands for automatic negative thoughts automatic negative thoughts that's the the negative thoughts to say I can't do this I'm not smart enough I'm just too old right and so here's the thing your brain is like a supercomputer and your selft talk is a program it will run so if you tell yourself I'm not good at remembering people's names you will not remember the name of the
the next person you meet because you program your supercomputer not to people come to me and they say Jim I have a horrible memory and I say stop if you fight for your limitations you get to keep them so you want to keep it positive you want to keep it encouraging even if you say something negative you know check yourself self-awareness is a superpower so on a scale of 0 to 10 how good are your thoughts all right that's number two number three third key for unlocking your Limitless brain and your incredible memory your quick
recall ability number three is really a clean environment a clean environment your brain loves a clean environment and you know this when you clean your room you clean your desk you clean your computer meaning everything is in the right place don't you have Clarity of thought right because your external world is a reflection of your internal world please write that down your external world is a reflection of your internal world and your brain loves cleanliness and so on the scale of 0 to 10 how clean is your environment and I don't just mean orderly but
how clean is your environment from the quality of things like the air quality right you know the certain toxins in your environment scale of 0 to 10 because that could affect how your brain performs number four new learnings new learnings meaning that when you keep your brain alive by giving it novelty and giving it nutrition that's how your brain grows it's just like your physical body your body your muscles grow through novelty and nutrition you give it novelty because you work it out and then you feed those muscles so that it could you can grow
strong and you nourish it well your brain needs that also you need to give it novelty and you need to give it nutrition well we've already talked about nutrition but where's the the novelty we see dips in people's cognitive performance usually when they graduate schol school because some people associate their education they feel like their education's over so they stop learning and when they retire sometimes when people retire out of their job or their career then they also retire their what their mind and then their body is not far behind right and so the constant
learning and Improvement is so important for your brain Fitness right because it's use it or what it's use it or lose it on it actually helps you to live longer also as well do you want to live longer do you want to live better I was on the cover of Time Magazine I don't know if you saw this but they did this study with a community of nuns and with these nuns they wanted to find out how they were living so long 890 and above and they found out because everything was contained right they could
see their diet and their patterns that half of their longevity came from their gratitude their emotional Faith right the other half though was because they were lifelong Learners they were learning all the time and here's the thing it not only added years to their life but it also added life to their years it was a study done they called it aging with Grace aging with Grace and so it's beautiful but how much are you learning new on a regular basis my favorite learning by the way is listening or reading books you know I prefer to
read because I think reading to your mind what exercise is to your body and the big thing scheduling it every single day right we know leaders are readers and so I love challenging Myself by learning new things and and scheduling that reading every single day you know at the very least I read uh non-fiction during the day sometimes and I read fiction right before I go to sleep and I want to encourage you to read more fiction for me for the longest time I always read just exclusively non-fiction because I wanted to know the ins
and outs and reverse engineer what it takes to succeed in these areas and teach that to other people but I want to just remind you that fiction reading which I enjoy a lot more now is so important it's been shown to help your EQ your emotional intelligence create empathy boost your creativity your imagination and lets you see things from different perceptual positions with storytelling and that's such important qualities and and capabilities to have today because the future belongs to the creators and the creatives and so how much of you're learning scale of Z to 10
and I and I hope you're up there 8 n 10 right and then finally is what Stress Management stress for a lot of people is invisible but I want to address this because chronic stress has been proven and shown to shrink the human brain chronic stress shrinks the human brain and we live in an environment where we're under stress could be Financial stress emotional stress environmental stress right and so what are you doing to cope with that stress on a scale of 0 to 10 10 being the best what are you doing to be able
to reduce that stress because that chronic stress can make you sick that overload you know building your skills is helping you to reduce stress right if you have a better memory you're going to be have a you're have less stress when you have when you're forgetful all the time you're going to be very stressful so you're doing it right now what else are you doing to be able to manage your stress and mitigate it for me some of my favorite activities are just physical activities to get me out of my mind and into my body
exercise wonderful way to deal with stress meditation I meditate twice a day usually for about 20 minutes and if you're saying I don't have 20 minutes I'm so busy then you probably should me you should probably meditate for an hour if that's that case right so meditation sometimes we have to disconnect to reconnect and meditation is a wonderful way to get in that parasympathetic rest and digest but it doesn't have to be meditation what do you do to manage your stress and how well are you dealing with it you know especially in today's turbulent times
so rate yourself 0 to 10 and so do this for yourself and your homework assignment is not only to go and try to gamify it and take your sixes and turn them to sevens or your fours and turn them to sixes you don't have to maximize it to 10 just make small simple steps but also how can you share this information with the people around you your friends your family if you're posting on social media your fans your followers and so on how can you teach them the things that you're learning today ask them to
rate themselves and where can they put their attention because that self-awareness is a superpower it's a strength and it gives you an advantage but we can't change things unless we know that it's there so your homework assignment again improve those areas put some time and attention schedule it in your calendar and teach it to somebody else and in the comments give me some of your feedback in what areas are really winning and what areas do you need Improvement and post it there so we can encourage you so we could cheerlead for you so so you
could get the support that you need to get that to the next level
