Feel Better, Live More with Dr Rangan Chatterjee - BITESIZE | The Simple Daily Habits That Can Boost Your Brain Health & Improve Your Focus with Brain Coach Jim Kwik #541

Episode Date: March 28, 2025

Today’s guest believes that small lifestyle changes can lead to big improvements in brain function.  Feel Better Live More Bitesize is my weekly podcast for your mind, body, and heart. Each week I’ll be featuring inspirational stories and practical tips from some of my former guests. Today’s clip is from episode 469 of the podcast with globally renowned brain coach Jim Kwik. In this clip, he explains a simple framework for making change in our lives, and shares his top habits to optimise brain health and get the best out of our minds. Jim is such a wonderful and caring human being and a quite brilliant communicator, who has lots of practical knowledge that he is super passionate about sharing. Thanks to our sponsor https://www.drinkag1.com/livemore Support the podcast and enjoy Ad-Free episodes. Try FREE for 7 days on Apple Podcasts https://apple.co/feelbetterlivemore For other podcast platforms go to https://fblm.supercast.com. Show notes and the full podcast are available at drchatterjee.com/469 DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

Today's Bite Size episode is sponsored by AG1, one of the most nutrient dense whole food supplements that I've come across. And I myself have been drinking it regularly for over five years. It contains vitamins, minerals, probiotics, prebiotics, digestive enzymes, and so much more and can help with energy, focus, gut health, digestion, and support a healthy immune system. If you go to www.drinkag1.com forward slash live more, they are giving my listeners a very special offer, a free one year supply of vitamin D and five free AG1 travel packs

with your first order. See all details at www.drinkag1.com forward slash live more. Welcome to Feel Better, Live More Byte Size, your weekly dose of positivity and optimism to get you ready for the weekend. Today's clip is from episode 469 of the podcast with globally renowned brain coach Jim Quake. Jim believes that small lifestyle changes can lead to big improvements in brain function. In this clip, he explains a simple framework for making change in our lives and shares his top habits to optimize brain health and get the best out of our minds. to optimize brain health and get the best out of our minds.

If you wanted to create a new result in your life, which most of us do, you have to make a new choice, right? There are only four fundamental choices to make a change. You either could stop something, you could start something, you could do less of something, or you could do more of something. That's literally the only things you could do. Because if you did the fifth thing is not do anything, that's insanity, right? Doing the same thing expecting a different result. So you want to create a new result. Let's say it's wellness. You got to stop something, start something, do less of something, do more something.

You could stop smoking, right? You could start meditating. You could do less binge watching television sitcoms or you could do more movement throughout the day, right? And so I'm not saying this is easy, but I'm saying it is pretty straightforward and simple. And so when I'm looking at how to make my life better, I could ask myself these kinds of questions,

like, is this good for my brain or is this bad for my brain? Something simple. And then I can ask, what can I stop? What can I start? What can I do less of? What can I do more of? And those little things add up to big things over time

because that consistency compounds. And so I think that's the importance of mastering your mind because it gives you awareness and it reminds you you have agency. At the start of this conversation, we both were sharing how life is short, time is limited, let's not waste our days away, let's look after our brains, let's be intentional and live lives to our fullest potential as much as we can, Ryan.

You mentioned some sort of habits there, right? Which are really interesting to me. And I wanted to know, what do you think are some of the common habits that people all over the world now are engaging in each day that have been detrimental to their brain health. University studies suggest about 40% of our day is spent habitual.

Like mindless, we're just going through a routine but we're not thoughtful about it because we're on autopilot, right? And so the idea is you create your habits and your habits create you. And also habits could also be giving you a negative result. There are certain things that we're doing

that we could stop or do less of, right? The choices. And then you could always do the opposite, you know, start something new or do more of something that's positive. What you eat matters, especially if you're a gray matter. So I would say on the opposite side of all the brain foods that we talk about, like avocados and blueberries and so on,

I would say, you know, the processed food, refined foods, the, you know, a lot of chemicals in the foods, the high sugar, you know, the glucose spikes, that's something that can be detrimental to our brain, right? Second thing, negative self-talk. When we say, why me? Why does this always happen to me? Why am I not enough?

I'm not that smart, whatever it happens to be. And I always say, stop. If you fight for your limitations, you get to keep them. Right? And so the idea here is negative self-talk could be detrimental. Third thing, being sedentary, right? We live behind screens.

I don't know about most people, but I do. And we're not moving. And the number one reason, I want to remind everyone, the number one reason we have a brain, its number one function is to control our movement. And as your body moves, your brain grooves. And so I would say something that's negative, a negative habit is not moving.

They say sitting is a new smoking, but when we exercise, we create BDNF, brain derived neurotropic factors, which is like fertilizer for your brain, for neuroplasticity. When we exercise, we create dopamine, serotonin, endorphins, these important neurotransmitters and substances that are really good for cognitive health

and cognitive performance. When we move, we create blood flow, so it's more oxygen to your brain. I mean, there's so many benefits, changes that reduces stress and so on. I would also say being around negative people, it's not so much good for your brain. I don't know if you ever noticed,

some people it seems like batteries are included, but there are a few people that batteries just were not included. And they take all your energy and your drive and your motivation and your creativity. So I would say who we spend time with is who we become. And being around people that are not who you wanna be like or aspects of them that they don't inspire you.

I mean, we only need people to cheer lead for us, to be kind to us, to encourage us. And if you haven't found that person, be that person, be that person for somebody else, be that person, especially for yourself. So a negative peer group. And again, those people could be your family, it could be your friends, people closest to you,

and they could be sincere, but they can be sincerely wrong too. You know, they could have good intentions. Maybe they're like, oh, I always listen to those podcasts and reading all those books or whatever. And maybe they don't want deep down, there's a secondary gain.

They don't want you to outgrow them because they don't wanna be separate from you. So it can be good intentions or maybe they don't want you to get your hopes up and they're trying to protect you. With our friends and family, sometimes the people that we care about most are the ones that hold us back

because we give them permission and we give up our sovereignty to their expectations and opinions. And I want to remind everyone, you can love your family, but they don't have to be your peers. Like when I say have a positive peer group, I'm saying self-selecting individuals that their opinion affects how you feel

and affects your standards, right? Meaning, I have this rule that just don't take criticism from someone you wouldn't take advice from. Don't take criticism, because like a lot of us are fearful of other people's opinions and expectations, but if you want to do anything in your life, there's this judgment that comes around it, and then people have their opinions,

especially on social media. And we could decide and hold that internal reality that, you know, we will work on having the people around us that we can identify with, that, you know, that they can relate to, that inspire them. And I certainly have, you know, people like that also as well. Yeah. You mentioned some of the habits that people are engaging with that are maybe sabotaging their day-to-day lives in many ways that are stealing their life away without them realizing. If we flip that, what are three of your favorite pro brain habits that people could do.

How would you answer that? Let me give you a few more of the negative habits and then Casetto inform the positive ones. So we talked about a bad brain diet, is probably not good for your brain. Definitely negative thinking is a habit, habits of thought, not moving is a habit, being sedentary. So obviously the opposite of all these make a difference.

A positive peer group is good, but a negative peer group could affect your words, your actions, your thoughts, your character, your habits. A dirty environment. I mean, we don't think about our environment as much, but our external reality affects our internal reality. So you notice like you clean your desk or you put everything in the right folder on your computer,

you have clarity of thought. But a messy environment reflects, you have to use so much energy to hold like where everything is. And I feel like that wouldn't be a good use of our brain. So a negative habit would be, you know, sustaining a dirty environment. Not learning something is not good for your brain.

You know, if you're not learning, you're not growing, you're not challenging. And so like our brains are like, it's an organ, but it acts like a muscle, it's use it or lose it. And so I would say not learning every day could be not, you know, could affect your brain and that's a habit. And then being stressed all the time could affect our brain. Emotional not, you know, could affect your brain. And that's a habit. And then being stressed all the time could affect our brain.

Emotional stress, financial stress, whatever the stressors are, chronic stress has been shown to shrink the human brain. And so not having coping mechanisms, for me, habits that have really helped me of late, I would say, spending more time in nature, because I'm not on my screen. Nature is very healing, clean air, better lighting.

I feel grounded. It reduces my stress. I also could do that with my family. I would put one more negative habit on there, besides the things we've talked about in the last episode, like touching your phone at night or in the first thing in the morning, all those things, anything that would affect your sleep.

And that could be a habit of drinking caffeine later in the afternoon. It could be, you know, being on screens. It could be ruminating, which is a habit of like all the things you need to do or all the things you need to do or all the things that worry you. And I'm not saying, yeah, it's easy to mitigate these things, but the self-awareness is a

starting point for all change again. So good habits for me, being out in nature, going to bed at the same time is so very important to me. I mean, it took me a long time to get to the point where I'm just okay with going to bed at the same time is so very important to me. It took me a long time to get to the point where I'm just okay with going to bed at like 9, 9.30. Welcome to my world, man. I love it. Yes.

So going to bed at the same time each night, even on weekends, and no one's perfect about it, but it's made a big difference in my life. And then the last thing I would say, the habit of looking for joy. I mean, this thing I talk about called the dominant question and we mentioned it very, very briefly in our first conversation. But when I was with Will Smith, I train a lot of actors how to speed re-scripts,

memorize their lines, be focused on set. And this dominant question and ideas like we have 60,000 thoughts on average a day. A lot of those thoughts come in the form of questions. And there's certain questions we ask all the time that we don't consciously and unconsciously. And those questions determine our reality. And his dominant question we found out is

how do I make this moment magical? And he gets answers, right? And then I was like, okay, my dominant question is how do we make this moment magical? And he gets answers, right? And then I was like, okay, my dominant question is how do we make it better? So how do we make this question better? And he was like, okay, instead of how do I make this moment magical, how about how do I make this moment even more magical with the presupposition

being this moment's ready magical? We're shooting in Toronto, a superhero film, and it was like two o'clock at night, it was a night shoot. And it's not very glamorous, it's cold, it's in February in Canada. But his family and I are in a tent, shivering a little bit watching the screens. And during the break, he's making us hot chocolate,

even though there's a crew that would do that. And he starts telling us stories and cracking jokes. That's a result of that dominant question. How do I make this moment even more magical, right? The idea here is that one of my habits is just trying to find more joy, more magic. And I think what we look for, we were more likely to find. It's like that, what's that?

That red car experiment. It's like, you see, if I ask everybody, like in the past 24 hours, how many red cars they saw on the way to home or work, you're like, I don't know how many, but you do probably saw them, yes. But if you're offered to somebody, $100 for every single red car they saw, they'd be very clear in seeing the red cars. And I feel like there's a lot of things we could be grateful for at any given time, but

we're not asking those questions. I think that's such a key point when we think about joy or gratitude or how do you make this moment magical? Yeah. Even asking that question is, what can I be grateful for, you know, in this moment? It just sensitized you to see more cars that's always there, but we weren't paying attention. Your brain primarily is a deletion device, is trying to keep information out. If we let everything in, there's a billion stimuli that would overload us, right? But when you ask questions, we activate that reticular activating system, which is like a spotlight, you know?

And so you start seeing what you're asking for. And I think that's a great habit to be in. You know, gratitude habit is so good for your brain because it gets you out of fear and gets you out of stress. Because again, chronic stress shrinks your brain, chronic fear, you know, will make you more susceptible to colds, the flu, the virus, will compromise your immune system. But I think gratitude is an incredible antidote. Yeah, I think a lot of people listen to this show because they want to live a healthier

and happier life. Yeah. And often they're thinking about habits that they can implement into their life. I think you have something where you say for any habit you wanna bring into your life, you've got to ask yourself three questions. Yeah, I think knowledge is not power. It's a potentially power.

It becomes power when we apply it. I think how we take knowledge and turn into action, the three questions I ask, I'm asking, how can I use this? Then I ask myself, why must I use this? So it goes from my head to my heart. Then the third question is when, when will I use it? Again, one of the most important productivity performance tools you have is your calendar.

I think for every hour people spend listening to this conversation or reading a book or whatever, a general rule is to spend an hour, an equal hour putting it into action, right? You spend an hour listening to a podcast, at least spend another hour or some time putting it into play. Yeah. I think those questions are brilliant because yes, it applies to learning.

It applies to a habit that they hear, right? They think, oh, that sounds interesting. Okay, how can I use this habit? Okay, that's getting them to think a little bit. Why must I use it? Yeah, there's any, because without that why, without reasons, you won't get the results. And then it's when will, when will I?

Yeah. So then it goes from your head to your heart to your hands, meaning how can I use this? You're coming up with all ideas in your head. Why must I use this? Right? The heart and then the hands, when? You know, when am I going to act on this? And so I feel like when you have those three things in play,

there's less friction. Yeah, that's brilliant. To learn something, to do anything at all, or even to take some kind of action that you need to take that might be even uncomfortable. There's that mental exercise, this thought experiment, and I would challenge everyone to do this with us. If you woke up and there was 86, I'm gonna use dollars,

$86,400 in your account, but you knew at midnight it was going to disappear and then it replenishes the next day. How would you invest that money? And you would invest in things that really mattered, right? That could be there for you. That's our time because there are 86,400 seconds in a day. And it's the same thing.

Whatever we don't invest into the future, we just lose. And regardless, as you're listening to this, of your age or stage in life, simple things make a big difference. Hope you enjoyed that bite-sized clip. Do spread the love by sharing this episode with your friends and family. If you want more, why not go back and listen to the original full conversation with my guest? If you enjoyed this episode, I think you will really enjoy my bite-sized Friday email.

It's called the Friday Five, and each week I share things that I do not share on social media. It contains five short doses of positivity, articles or books that I'm reading, quotes that I'm thinking about, exciting research I've come across and so much more. I really think you're going to love it. The goal is for it to be a small yet powerful dose of feel good to get you ready for the weekend. You can sign up for it free of charge at drchatterjee.com forward slash Friday five. I hope you have a wonderful weekend. make sure you have pressed subscribe and I'll

be back next week with my long-form conversational Wednesday and the latest episode of ByteScience next Friday.