Change Your Brain Every Day - The Better Brain Solution with Dr. Steven Masley

Episode Date: September 21, 2017

In this episode of The Brain Warrior’s Way Podcast, Dr. Daniel Amen and Tana Amen are joined by Dr. Steven Masley, author of The Better Brain Solution, for an in-depth discussion on nutrition, recipes, and cooking strategies that can have an enormous impact on the health of your brain and body. 

Welcome to the Brain Warriors Way podcast. I'm Dr. Daniel Amen. And I'm Tana Amen. Here we teach you how to win the fight for your brain to defeat anxiety, depression, memory loss, ADHD, and addictions. The Brain Warriors Way podcast is brought to you by Amen Clinics, where we've transformed lives for three decades using brain spec imaging to better target treatment and natural ways to heal the brain. For more information, visit amenclinics.com.

The Brain Warriors Way podcast is also brought to you by BrainMD, where we produce the highest quality nutraceutical products to support the health of your brain and body. For more information, visit brainmdhealth.com. Welcome to the Brain Warriors Way podcast. So welcome. We have a very special guest today, Dr. Stephen Masley, who is a physician, a chef, a nutritionist, and a best-selling author, and public television personality, who has just recorded his third national public television special, The Better Brain Solution, and he has a book coming out with that same title. We're really excited to talk to Stephen and about how to make health delicious. And so I love this combination

of chef and physician and nutritionist. So welcome to the Brain Warriors Way podcast. It's like the best of both of us. That's fantastic. And I'm delighted to be here with both of you. So how did you get excited about putting these three specialties together? I mean, both, you know, so you're like Tana and I mixed in to one, although not quite as cute as Tana. Well, it's a matter of opinion. Well, I started, you know, maybe as a regular physician. My challenge was I really wanted to keep people out of the hospital and prevent problems. And that was my goal from the beginning. And I was one of the first physicians in the country to do group visits where I would see 20 people at a time for diabetes or heart disease, depression.

And what I learned from them was they didn't just need detailed information. They kept saying, well, why don't you just give me some recipes and I'll cook whatever, if it's easy to prepare and I can find the ingredients in my grocery store and it's delicious. That's all we'll cook. I love that. So yeah, I took that seriously. So I mean, here I'm a physician doing research studies with group visits and I decided I had to go back to chef school. I'd already, I catered dinners in college to pay for some bills. So I mean, I like cooking, but you know, the idea of going to chef school to improve my recipes was, and it took a year. I mean, that was a, as I kept working, I did every other weekend and like three to four evenings every night for a year. My family was so supportive.

That is fantastic. I love that. We found something very similar. So as we started to really implement this idea of functional medicine, of, um, you know, getting people healthy with lifestyle, the recipes were the thing that was, was really driving it. People needed simple ways to do it. And so I'm like, how did I get stuck in this writing cookbooks thing forever? So especially for somebody who couldn't cook, but I have to hand it to you because I don't know a lot of doctors who will take the time to do that. So, I mean, we make the perfect sort of team because

I do that, but that's, that's amazing that you took the time to do that and you realize the power of food, you know? So we should start with food is medicine or food is poison and the health of our country is going the wrong way it's sort of the whole idea behind the brain warriors way podcast the real weapons of mass destruction are highly processed pesticide sprayed high glycemic low fiber food like substances stored in plastic containers. And, you know, we see the, you know, massive rise in obesity, in diabetes, in hypertension, in depression and dementia. And I think both you and I believe 50% of that has got to be food related. And so getting your food right is absolutely critical. Well, especially when you start throwing in pesticides and toxins and glycogen.

I mean, it's more than for the brain. The brain is so sensitive that it is like the canary in the coal mine. That's what goes first. And when we eat all these processed foods, I think it's 60 to 80% of all memory loss and dementia is probably related to some combo of the wrong food instead of the right food, the wrong nutrients. And then you add toxins on top of it, like that come from food or from, you know, our environment. It's pretty amazing. I think we could actually get rid of at least 60% of memory loss

and cognitive decline with just changing the food we eat and maybe up to 80% to 90% when we looked at a whole holistic pattern to go with it. That's pretty amazing. That's actually amazing. In November, I have a new book called Memory Rescue coming out. And it's the same idea. It's like, how do you prevent Alzheimer's disease or even get it back if you're headed to the dark place? It's you prevent or attack all of the risk factors that steal your mind. And I came up with a mnemonic

called Bright Minds to help you remember the 11 major risk factors. But the T in Bright Minds is toxins. The D is diabesity. And it's just so important to have a simple solution because so many people are like, oh, I don't know what to do. I get conflicting advice. So in your experience, Stephen, what are the important things for people to do to have a better brain?

Well, and I love the way you said that because we've got to make it easy or it's not going to happen. So I think of like five steps, five simple, easy to follow steps of give people the right foods to add, the essential nutrients they shouldn't miss. There's activities like moving the body

is so important for the brain. I think we underestimate that. Managing our stress and avoiding toxins. And if we do those five things right, and I think our challenge is to make them easy so if people can follow it, that would have a tremendous impact on, and my data from my clinic is

not only do we prevent memory loss, but people's executive brain function, their processing speed, it's like how fast does their brain computer work? And the average person in a randomized controlled study improved by 25%. So I know not only can we help delay memory loss or prevent it, we can improve your function today. So you're sharper, quicker, and more productive. So I have a question. I know the three of us think very differently, obviously. I mean, we really think that lifestyle matters, food matters.

I mean, obviously, you know, the work we do is very different than I think the average medical people. But I have a question because just today, not today, this week, I dealt with two people. One had Crohn's and one is getting gastric bypass. And I asked them, so what did your doctor say? I'm not a physician. So I want to make sure I'm sticking within my scope of practice. What did your physician tell you about food? What did they tell you about nutrition? Absolutely nothing. Now, how does that make sense for someone with Crohn's or someone getting gastric bypass. They just gave them medicine and said not one word about nutrition or changing. They have no training in this, but that's a medical school. You get that. That's a thousands and thousands of hours of education. I had 16 hours on nutrition. So what probably causes 50% or more of the illnesses that we all see in

our practices, we get very little training and doctors don't do what they're not trained to do. Well, the one with Crohn's actually went on to say that the doctor said nutrition played a very small role and that it was going to be the immunosuppressant medication that was going to be the important piece. And they removed a large section of bowel. Now, I just, how is this okay? Because what is bad for your gut, what is bad for your heart is bad for your brain, right?

I mean, come on. I completely agree with you. I mean, but that's just a sad, our standard American system today is focused on diagnosing and treating a disease with either pills, pharmaceuticals, or a procedure. So that's, but that doesn't mean our, the population is limited to that. I think the three of us are trying to be warriors. Right. You have to be your own best advocate, correct? Yes. So we have to just retrain people. Well, people listening to the Brain Warriors Way podcast, odds are they want a different way. So tell us about the kinds of

patients you see in your clinic in Florida. I see people who are just trying to improve their health. We do optimal health assessments. So we measure over a hundred markers of aging, plaque growth, cognitive brain function, hormones, laboratories, bone densities. It's really a holistic assessment combined with very detailed nutrition, fitness, and stress management assessment. So is it fair to say you're a functional physician? You're anti-aging? I've been involved with functional medicine since its inception, I think. I missed the first meeting, but that was like 23 years ago. I think I've been involved intimately with it for at least 22 of the 23 years. Okay.

So Dr. Masley is in Florida. I get people all the time asking me for referrals to people who are in functional medicine. So just FYI, very important. St. Petersburg, Florida. We're actually thinking of a clinic next year in Miami. So we'll be closer. But St. Petersburg is just such a beautiful area. When is your new book, The Better Brain Solution coming out? It comes out January 2nd.

January 2nd. So new year, new you. New year, new brain. Perfect. New brain. And what we have both seen, you know, us with our imaging work is you're not stuck with the brain you have. You can make it better. And since it uses 20 to 30% of the calories you consume, what you feed it really does matter. And as a functional medicine doctor, you know, all of us have learned about leaky gut. Not many people know about leaky brain, that if your gut is not healthy, it actually begins to open up some of the connections in your blood vessels that allow toxins into your brain. Do you talk about that at all? I do because, well, especially the whole concept of this gut brain connection is so well established. I think it's beyond any refutable doubt at this

point that your gut communicates with your brain and your brain communicates with your gut. And of the 10 top foods I would ask someone to add every day probiotic foods are going to have to be a strong part of that and so is fiber to feed those healthy bacteria that those trillions of bacteria in our gut so they are into you know they they re our gut helps us remove toxins it processes and improves our vitamin levels. It causes or can remove inflammation. It's just an essential part. And the whole immune system, a huge part of our immune system impacts our brain, as you know, is in our gut. So I think the leaky gut, you just get so many toxins floating into your system.

And the inflammatory and oxidation from that's amazing. So for people who don't know, when you say probiotic foods, what are your favorite ones? Well, sauerkraut is a really easy thing. If you're dairy intolerant then i don't have yogurt or kefir but if you can tolerate i'm okay with some you know those people who tolerate dairy i'd let them have yogurt you know organic yogurt or kefir but kombucha or miso um those are all great sources but kimchi kimchi and but i'm also probably going to give most people. I like kimchi. It's terrible. No, I like it.

You just don't like me after I eat it. The principle I always go on with is there should be no suffering. So BrainMD, our supplement company, actually makes pro-brain biotics that has been shown in studies to help support mood and anxiety levels. I really like sauerkraut. But this is a really important point. Tana likes kimchi. It's an amazing probiotic food. I hate it.

So I'm not going to make myself suffer. I want to add something. I'm going to find something that I really like that fits me. And if I don't like it, like a lot of people just don't like fish, but the omega-3 fatty acids from fish are really important. And so taking them as a high quality supplement can be really helpful. So I want to add something because you made a good point because we have a lot of people that we deal with that are dairy intolerant and the casein is not great for the brain and all that good stuff. So, but I discovered something

really cool. So, um, sheep's milk yogurt doesn't seem to affect some people the same way that cow's milk yogurt does in some cases, but even for some people that doesn't work well. Um, but I discovered something really cool, how to make your own coconut milk yogurt. So you can use coconut milk and you can put a probiotic in. And I'm curious what you both think about this. If you put a high quality probiotic supplement into the coconut milk and then you strain it and you let it sit for a while in your refrigerator, it actually becomes a really cool coconut milk yogurt. And it doesn't have all the added sugars and chemicals. See, I think that's terrific.

Anything, any of those options are great. And if you don't like these foods, then please take a probiotic. I mean, that's as a supplement. And people think, oh, they're billions. It's not that when you think of how many trillions are in our gut, 25 billion to me is just kind of a nice, simple dose, Irish. If you're not used to eating probiotics every day and eating 10 servings of fruit and vegetables

every day, then I'd like people to start adding a probiotic to their system. It's one of my top 10 foods that I think we need to have every day. Right. So either it's a probiotic food or a probiotic supplement. Right. And a fun thing like the coconut milk yogurt I just talked about making your own. It actually tastes great. You can put it in other things and, you know, do your homemade granola, grainless granola that we, you know, I'm sure you know of a grainless granola. You make at home and you put some coconut milk yogurt in it with

your probiotics. It's awesome. So it's very important because a lot of people say yogurt and health, and I want to make sure you read the label because most of the yogurt sold in stores, even healthy stores, is loaded with sugar. Or aspartame. And so when I eat organic- More sugar than an ice cream. Right, or they've got aspartame, which is as bad or worse. The sweetened yogurt has more sugar than ice cream. It's like insane.

Right. I mean, someone's trying to get a healthy food and they get totally deceived with it. It's really, that's awful. But sugar-free is not better. The trick is get organic, plain yogurt. And what I'll often do is put frozen blueberries in it. And a little stevia. Maybe a little stevia,

erythritol, and mix it up. Tastes great, great for you. Read the label, read the label. And berries are definitely on my top 10 food list. I mean, those pigments are so important for your brain. I want people to have either a cup of berries or cherries every day. You can put them in a smoothie. You could put them with coconut yogurt. You could have them just by themselves. Right. And they're low glycemic, so it's good. Yeah. I actually have a cup of blueberries. That's a big myth that they have sugar. I mean, they really, the glycemic load on cherries and blueberries is like four. Much lower than other fruits. So yeah. And dates. Dates are terrible. Yeah.

Okay. So we have probiotics and we have berries. What are other brain foods? Well, I put number one is vegetables. I assess some really green leafy vegetables by themselves. If you have a cup of green leafies every day versus someone who doesn't, your brain is 11 years younger. And you're happier. New study says you're happier. The more veggies you eat,

the happier you are. 11 years. I mean, that's amazing. And I love also beets because I think the big beet pigments, beets have this myth of being high sugar low, but their glycemic load is like five. They're really quite low. So beets and berries, but green leafies are just, they have so much fiber, vitamin K, potassium. They're loaded with nutrients. So vegetables, I'd probably put number one and we need to at least five cups a day. Right. And beets help increase blood flow as well. That's why I like them. So I know if you serve me beets, you're in the mood for a lot. Okay. Anyways, this is a G rated show for PG 13. Um, but I like my green, my green drinks and I put a half a beet in there. So I don't put too many beets, you know, cause I want to keep the

sugar low, but I do want a half of a beet or one beet in my green drink for the juice. It's really good. Tastes great. Okay. We have beets. We have out there that are really good for your juice. It's really good. Tastes great. Okay. We have beats out there that are really good for your brain. So vegetables way up there, berries, definitely probiotic, but I, of the healthy fats, you know, the omega-3 long chain omega-3 from seafood, whether it's seaweed or oysters, clams, or salmon, any of wild salmon, any of those. So that's a, I mean, our brain is 40% long chain omega-3 by weight. We need it to nourish it. But nuts have gotten for years a bad rap. And all the data, and especially this new Mediterranean diet study, showed that if you eat extra nuts every day, you have less cognitive decline and improved brain function.

So which nuts do you like? My favorite six, almonds, pecans, walnuts, pistachios, hazelnuts, and macadamias. Those are my favorite six. Yay, those are mine too. Yep. Okay. Macadamia oil. We use macadamia oil. What do you think about cashews? I'm fine with cashews, but I've never seen the kind of clinical data from using cashews I've seen from the other nuts. But they taste good.

They do taste good. But the macadamia nuts, they got a bad rap for so long, but macadamia nut oil for cooking is great. It has a really high smoke point. Well, the calories in macadamia nuts, they're just loaded. Right. But they also have omega-9s, which is a little different. So it's really good. They're just, they're different. So they're good. So, but the actual studies, when they've looked at nuts for weight loss, showed people, if they wanted two ounces, not a whole can, but one or two ounces a day, they lost weight because they

were full and satisfied. They're satisfied. They're satisfying. But you know, one of the tricks I found yeah is you have to when it says one ounce you need to weigh that right you need to measure it because if you just go a handful right but the problem is is it tastes so good that many people go oh this is good for me so they end up with six don't lie to yourself yourself. There's this thing called calorie amnesia. So I just suggest to people actually get- Two handfuls definitely is associated with better brain health, better heart health, and weight loss. But there is a limit. Yeah. I mean, you can't overdo almost anything. Right. So I tell people, get them out and then put them away.

Because if you don't put them away, you're going to keep eating them. They tend to taste really good. An avocado would be another awesome fat. We should have like a half an avocado every day. And that's become my favorite go-to cooking oil. Yeah. I like it too. The smoke point is over 520 degrees. It's delicious. It's got a nice flavor. It tastes great, right? Yeah. It's very neutral. It goes with many dishes. And if you want something to have like olive oil flavor, you can cook initially with the avocado oil, turn it to simmer. Right. And then at the very end, drizzle on a little bit of extra virgin olive oil. We're going to be friends. I like this because I like avocado oil too. And I tell people I can

use olive oil at low temperatures, but not high. So that's a good, that's a good trick. I like that. It's a very good trick. Okay. So we have omega-3 seafood nuts, olive oil. Yeah. So yeah. Extra virgin olive oils. I mean, the Mediterranean diet sites, I think they were, that was like a slam dunk finally, that when we look at adding extra virgin olive oil, extra couple of tablespoons a day, even though it had calories. They clearly had better cognitive performance than the low fat eaters. And they had less cognitive decline than the low fat eaters. And we've got this whole crew of the medical community coming back out now and doing the whole no fat is bad again. What's going on with that? I'm so confused. So they're starting to come back with, nope, you got to decrease your fat. I'm so confused by that. Well, the American Heart

Association actually changed their position. I think it was last year on fat and eating cholesterol. So we know, I mean, you know, cholesterol over 220, 230 is not really good for you. But cholesterol under 160 is associated with homicide, suicide, death from all causes. Yeah, because your hormones are out of whack. And I've seen that more and more, especially in the vegans that I treat. And they're rabid about, you know, not having any animal products, but their total cholesterol. I said, somebody recently, it was one 13 and depressed and anxious. I just worry, um, about the no fat, low fat, but their hormones are out of whack.

Well, they get depressed and it throws their hormones out of whack. I totally agree with that on there. If you don't have fat, one, you don't have texture to your food. It's depressing eating. If you don't have fat for your brain, you get depressed because your brain doesn't have any. Your brain, it doesn't want to shrink. It needs fat to maintain itself. So we need healthy fats. And I think there are smart fats out there and we need more.

I think the science is so solid for it there now, but it, remember it takes 10 to 20 years for the medical community to make a shift. Right. And we're only about five to 10 years into this shift away from low fat too. We're not saying eat any fat. No one's saying eating more trans fat. Right. No one's right. Exactly. There are some fats that are clearly bad. So industrial raised animals, clearly that fat is much worse for you. That's not great fat. Those saturated fats are significantly worse than other than animals that are naturally raised, grass fed, free range.

And yeah, that should be more limited than some of the other fats. So we're shifting towards smart fats, but it's going to take another 10 to 15 years to get the medical community on board because they're usually that far behind. Excellent. So what do you eat every day? Well, a couple of days a week, I start my morning fasting. I've added some partial intermittent fasting for a couple days a week, two, three days a week. And on the days I do have breakfast, during the week, it's usually a shake. Almond milk, a protein powder, 20 grams of protein.

I usually do cherries or blueberries, a little handhold of green. And I push blend. And in two minutes, I am out the door with my breakfast. That's identical to us. That's like seriously almost identical. That's awesome. And then what about the rest of the day? Lunch is usually, I make a soup of the week. You know, all the leftover vegetables and I throw in beans. And so yeah, it's a soup of the week or a salad usually. And then I usually have some, a carrot or an apple I bring with me or a cucumber. So some vegetable fruit. I get home, I have some nuts as my snack before dinner. And then dinner is some form of clean protein. I love the, you know, something grass fed,

organically raised, not something from a feedlot. Right. Along or wild fish like salmon or something like that, with at least a double portion of vegetables. And I usually, I mean, we don't really have much rice or bread. I mean, that's like an anniversary celebration. I might have something like that. Interesting. Yeah, we do 95-5. We have a 95-5 rule. Dark chocolate for dessert.

So we actually make something called Brain in Love and Brain on joy which are two uh one it's sort of like a hershey bar but it's sugar-free dairy-free it has nine grams of fiber uh brain on joy is like an almond joy except no sugar no dairy and it tastes awesome so we're huge chocolate but let's get into some of the controversial stuff like caffeine and alcohol okay so i'd love your thoughts on that i think there's a j-shaped curve here and there's some people who can't control themselves and they really just shouldn't touch it so if you could really have one cup of coffee or maybe two cups of matcha tea, I'm totally okay with that. But some people, they can't stop at that little bit or they get that pigment and benefit. They overdo it and they clearly cause harm. But I've probably outlined at least six studies that if you're having a moderate portion of tea or caffeine,

that there's good benefit, that there's benefit to the brain. And if you do more, then it's harmful. It's like crazy. And I would say the same thing of the alcohol. The only benefit I could find was specifically associated with red wine. And it was really modest portions. It's not like more is better. So of the controversy, and I realize there's many people who the idea of having one glass of wine with dinner is just impossible. They're going to never be able to do that. So I'm okay with those two groups, provided it's at a very small serving per day and definitely not more. So when I rehabilitate brains, and I do that all the time, caffeine constricts blood flow to the brain. And we actually don't let people have caffeine the

day of their scans because the scans we do, the spec studies are blood flow studies, and caffeine can constrict blood flow up to 30% in the brain. Now, I'm with you. If somebody has a cup or two of coffee a day, it's probably not going to hurt them. But when they're at four, five, six, and you know, one Starbucks venti is three so yeah that exactly in fact it's six you know if you think of a cup of coffee um at six ounces isn't there small 12 ounces um i have to look at that but the venti is 330 milligrams of caffeine and that's the american psychiatric association actually says that's an addiction level so just one of those so the cup size matters and then alcohol um there's a study from johns hopkins that say people who drink every day have smaller brains and i always say

when it comes to the brain size matters it's the only organ in your body where size really does matter you don't want a smaller brain so i mean if you have two glasses of wine a week it's not a big problem you have two glasses of wine a day it's a big problem and at least from what we've seen on the imaging work we do but But actually, I would say the hard liquor and beer is, there was no benefit. I could find no benefit even in small quantities for hard liquor and beer. Yeah, we've actually, that's sort of what we found is that,

and we would agree with you that the problem is most people, they sort of fudge on how much they're actually drinking. Oh, because they forget. Well, and they can't, they just can't, most people can't just have that one. There are a few people, there are some people, a small percentage of the population that they can have a small amount and they don't need more or they don't want more because they don't like being out of control. But for whatever reason, that's not, that's not the majority of people. So if you're one of those people, then you probably shouldn't,

you know, do it because it's not good for your brain. Absolutely. And I would actually say in your population, when you're dealing with someone with an injured brain is not the same as these global studies I'm looking at from Australia or France or the Netherlands, where they're looking at healthy people who have healthy habits. We're talking about people who it's, it's, it's like, it's a, I don't know if you want to call it genetic, but's it's it's like a it's a i don't know if you want to call it genetic but it's it's like through your family your heritage like there's been problems so that's and you yeah it's probably best to just avoid the whole thing but you know one of the kickers for me the new york post had this headline cancer it's your fault and what they found was 70 to 90% of cancers were environmentally driven and alcohol directly increases the risk of seven different cancers.

And so I'm just thinking to myself, decrease judgment, more domestic violence, more car accidents, now cancer. Less is probably better. Less is better, yeah. At least for the population we see. So what are your favorite stories from the Better Brain Solution or the patients that you see in your Florida clinic? Because ultimately that's what people remember. Well, I commonly have people come in. Like, I had a woman recently who came in from New York,

who had brain fog, she couldn't remember where she put stuff. She was foggy. She'd been on all these series of strict diets, all these intense exercise routines. She couldn't lose weight. And when I actually measured her blood sugar, she had elevated blood sugar, the number one strongest predictor of cognitive decline and memory loss. So even though she was dieting and working out like a fiend, and I think they put her on several, she'd been on through several low fat diets. It wasn't working for her and she couldn't think right. And what we, when I just said, try this, you know, add these 10 foods, meet these nutrient needs, be active, but you, I don't want you killing yourself two, three hours a day and being all stressed over it.

Within immediately, within a week or two, she was startled and her brain fog started to lift and go away. And she felt so much better. Within a month, her blood sugar was normal. Within two months, she had lost eight pounds and never gained it back. And her cognitive performance on our cognitive tests we do improved by about 60%. But she feels so much better. It's the quality of life difference that's better than any of her blood sugar or cognitive testing numbers.

She's fantastic. That's a common theme that when you give someone the right food, nutrients, activity, help them manage their stress, take out a few toxins, you do those five simple steps like we offer with our program. And it's amazing the results. We know you can shrink artery plaque. And now we know that you can improve your brain function, not only try to prevent memory loss, but improve the brain you're got. And that's what I love about the work you two are doing too, is it's about a better brain. It's not just delaying or, you know, it's not just fighting Alzheimer's disease. It's giving someone a better brain immediately. Yeah, we have a part of the brain called the

hippocampus, which is Greek for seahorse. So the hippocampus makes up to 700 new cells every day. So I think of your brain's producing these little baby seahorses and your behavior is either increasing that number or decreasing it. It's increasing the health of the babies, or it's murdering them, you know, in essence. So your behavior matters in such a huge, in a huge way. Any final thoughts before we have to wrap up? Well, my biggest one was, I think most people procrastinate. They're waiting for something, you know, people procrastinate. They're waiting for a heart have to reread a paragraph in a book. You can't find your keys. You're in trouble finding your car in the parking lot.

By that point, your brain is shrunk. It's really hard to reverse it. It's so much easier to prevent that and to stay sharp. So my pitch to all of your listeners would be, I think the three of us are very much on the same page. We want people to have a wonderful, glorious life, eat fantastic food, but don't wait. Start right now. Make your brain better. And that's my really message to people is take action, get started today with the foods we've talked about, the steps we've mentioned, that's really the solution to a better brain. Agree. Great. That's awesome. Well, thanks so much for joining us on the Brain Warriors Way

podcast, Dr. Steven Masley. Yes, wonderful. The Better Brain Solution, coming January 2nd. In March, he'll have a national public television special to support the book. Thanks so much, my friend. Thank you. Thank you for listening to the Brain Warriors Way podcast. Go to iTunes and leave a review, and you'll automatically be entered into a drawing to get a free signed copy of the Brain Warriors Way and the Brain Warriors Way cookbook we give away every month.