THE ED MYLETT SHOW - 4 Brain Types That Unlock Your Memory Potential (Do This To Improve Your Memory) | Ed Mylett

Episode Date: January 31, 2026

What if your biggest memory struggles have nothing to do with your intelligence and everything to do with how your brain is wired? In this mashup episode, I bring together four of the most respected minds in brain performance and human potential to break down how memory really works and how you can unlock it at a much higher level starting today. If you have ever said “I’m just bad at remembering names,” “I can’t focus,” or “I don’t retain what I read,” this conversation is going to change how you see yourself. You’re going to hear from Jim Kwik, Dr. Caroline Leaf, Dr. Joe Dispenza, and John Assaraf as we unpack the four primary brain types and why trying to learn the same way as everyone else is holding you back. Jim Kwik explains how identifying your dominant brain type allows you to finally work with your mind instead of fighting it. Dr. Caroline Leaf dives into the science of neuroplasticity and how your thoughts and habits literally reshape your brain over time. Dr. Joe Dispenza connects memory, focus, and emotional regulation, showing how stress and identity can either enhance or hijack your ability to learn. And John Assaraf breaks down how belief systems and repetition program your subconscious to either expand or limit what your brain retains. What I love about this mashup is how practical it is. This is not theory for the sake of theory. These are real tools you can use to read faster, remember names, improve focus, make better decisions, and even communicate more effectively with the people around you. You will start to see why some people thrive in fast paced environments, why others excel at deep analysis, and why creativity, empathy, and logic all play different roles in how we store and retrieve information. I truly believe that once you understand how your brain is designed to operate, you stop labeling yourself as broken or behind. You start seeing your mind as an asset that simply needs the right operating system. This episode will help you stop forcing strategies that do not fit you and start building memory, focus, and confidence in a way that feels natural and sustainable. If you are serious about improving your performance, your learning, and your ability to show up at your best, this mashup will give you clarity and momentum. Your brain is capable of far more than you have been taught. It is time to unlock it. Key Takeaways: The four primary brain types and how each one processes information differently Why forgetting information is often a strategy problem, not an intelligence problem How stress, emotions, and identity directly impact memory and focus Practical techniques to improve retention, recall, and learning speed How to communicate and collaborate better by understanding other brain types Why aligning your learning style with your brain wiring accelerates growth ⁠⁠⁠👉 SUBSCRIBE TO ED'S YOUTUBE CHANNEL NOW 👈⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠   → → → CONNECT WITH ED MYLETT ON SOCIAL MEDIA: ← ← ←  ➡️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠INSTAGRAM⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠   ➡️⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠FACEBOOK⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠   ➡️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠LINKEDIN⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠   ➡️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠X ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  ➡️ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠WEBSITE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Learn more about your ad choices. Visit megaphone.fm/adchoices

New Year, same extra value meals at McDonald's. So now get two snack wraps, plus fries and a medium soft drink for just $8. For limited time only, prices and participation may vary. Prices may be higher in Hawaii, Alaska, and California, and for delivery. I was guilty of multiple skin care crimes. Two counts of sleeping and makeup. One count of using disposable wipes. I knew my routine had to change.

So I switched to Garnier-Missler water. It gently cleanses, perfectly removes makeup. make up and provides 24-hour hydration. Clear away the evidence with the number one Missler Water worldwide by Garnier. This is the Edmiler's show. Hey, everyone, welcome to my weekend special. I hope you enjoy the show. Be sure to follow the Ed Milet Show on Apple and Spotify.

Links are in the show notes. You'll never miss an episode that way. Here's our first guest. All right, welcome back to the show, everybody. Today's a treat for me because I have a friend here. And not only just a friend, it's somebody that I really admire in my personal life. He's always the smartest man in the room, yet he never has the need to make you feel like you need to know that. His level of humility is so inspiring to me because he's become such a successful man.

He's a coach to so many famous people, celebrities, actors, entertainers, behind the scenes on their brain, on their life. He's been somebody who's helped me with my own life. Every time I see him, I just want to give him a hug, tell him how much I love him. He's just a tremendous human being. And having said all of that, he's also a brilliant man. And he's one of a kind. And we're going to dial right into one of his great strengths today, which is your brain and how it functions and how you can get it functioning better. I can't think of a topic I'm more excited about covering with the best in the world.

So Jim Quick, welcome back for the second time to the show. It's been too long. Yeah, and Milet. Thank you so much for having me on your show. And thank you everyone who's tuning into this brainy conversation. Well, here's his book, everybody. It's the expanded version of Limitless. And I have to tell you, if you look at me holding it up, most of you listen to this on audio, but there's just pages marked after marked after marked for my own usage because it's so, Jim's been on before. We talked a little bit about this, but this time I got to read the entire book and this expanded version today. You guys, it's really a textbook on your brain and how to get it to optimize to your full potential. And we're going to talk about that on today's show. So let's start with this. I just took a quiz right before I came on. line here that's in the book about the different brain types. It turns out I'm a cheetah. What are you, by the way, and then explain to them what the heck this means. Because I think

even understanding your own brain and what type you are gives you a lot of insight on how to make it optimal. So I am an elephant. It's my primary. My secondary is an owl. And yeah, we'll talk about for people just tuning in. They're wondering, like, what does that even mean? So we created as part of the new expanded edition, creating momentum in your life. I believe one of the most important parts to having fulfillment, greater levels of success is knowing yourself. I think a big part of our own success and fulfillment is having the curiosity to know ourselves. And then the other part is having the courage to be ourselves, which is a totally different game. So I created this assessment for people want to know themselves a little bit better and know the people around them. I pulled from,

It's a cognitive type assessment, which only takes about four minutes to go through. And I pulled inspiration from things like personality types like Myers-Briggs, science and psychology is like left brain, right-brain dominance theory, visual auditory, kinesthetic processing. We pulled for multiple intelligence theory, Howard Gardner's work out of Harvard University, introvert, extrovert, and so on. And I realized that after 32 years. as being a full-time brain coach, that not everything works for everybody, just like we're all bio-individual and not everybody reacts to every food the same way.

And just like there's personalized medicine based on an assessment, like your DNA, or personalized nutrition based on a nutrient profile or maybe your microbiome test, we created this simple test for personalized learning and performance based on our dominant brain type. And so there are four brain types. We found out that are four buckets. And once you know yourself, you can really lean into your strengths and leverage them, not only for reading faster, improving your memory, having better focus, but also for negotiating, for sales, for parenting.

Once you don't understand other people's brain types that really informs your next moves, if you will, to have greater levels of learning and life. What's the difference between a cheetah and an elephant, for example, those two types? Yeah, let's go through all four. They're four animals. I'm like the king of acronyms. I love it. Short cuts.

Code. Remember your brain code. C-O-D-E. The C stands for Cheetahs. And Cheetahs, their primary trait is action. Like, you are a man of action. So cheetahs think and act at lightning speed. They thrive in fast-paced environments.

They adapt, making very quick decisions. They trust their instincts. They have extremely strong intuition, and they're able to adapt in rapidly changing environment. They're very, very swift. The O in code stands for the owl, and the owl, their dominant trait where cheetahs go for action. Owls are go for logic. Okay. So they're very analytical, methodical, detail-oriented.

And by the way, we are not just one. We are a composite of all these animals, but usually there's one that's a primary, that's more dominant. So the owl are your deep thinkers. They analyze information. They consider every angle before making a decision. They love facts and they love figures. They love data.

The D-Ncode are your dolphins. And these are interesting people. Their primary trade is creativity. They are creative visionaries. They see the bigger picture. Maybe other people can't yet grasp this vision. They're guided a lot by their innovation, by their pioneers in their field.

Think about the Walt Disney's, the J.K. Rawlings in the world. And finally, the E in code are your elephants. And their primary trait is empathy and collaboration. So elephants are at the heart of any team, any friend group. They have keen sense of empathy, which allows them to understand and collaborate with a diverse group of individuals. They often serve as the glue that holds teams together. They want people to feel seen.

They want people to feel heard. And it's interesting when we had, this is a model. And remember, all models are, we know that the map is not the territory, that the menu is not the meal, right? But it gives you distinctions and a lens to look at your performance and the decisions you make, also the people around you. And it kind of takes a judgment out of it. Even with something like speed reading, which we've talked about in a previous episode with you, about memory improvement, And I realized that it's not how smart somebody is. It's not how smart you are.

It's how are you smart. It's not how smart your kids are. It's actually how are they smart. And everybody expresses genius in different ways. You would think that even your career paths, owls, if their brain animal type is an owl, these are your data analysts. These are your engineers. These are your accountants.

These are your research scientists. Your software developers. Cheetahs are your entrepreneurs, right? They adapt. They have strong intuition, their action-oriented mindset. It could be also, Cheetah could be an EMT or sales, a professional athlete like Serena Williams. Dolphins would be, find roles, responsibility where the hat of like a graphic designer or maybe a writer, a marketing specialist, a film director. Elephants would fall in the, maybe they're a social worker, a PR specialist, a teacher, a project manager.

Well, I think also, Jim, it helps getting people on the right seat on the bottom. bus when you're hiring too or moving people around like you know for me I was I was doing this I'm like I need to give this to my team because I have a funny feeling I have a few people on the bus they should be on my team but I have them in the wrong seat based on their brain proclivity I have them in the wrong seat very very much so and so we could use this we have we have companies we serve half of the Fortune 500 companies and they they apply this to be able to communicate better to be able to sell better to be able to hire better in the area or even parent better but certainly

for hiring a cheetah think about hiring a cheetah tends to value efficiency and results so they might lean towards hiring candidates who demonstrate initiative the candidates that could quickly adapt which is one of the most important you know traits nowadays people who are decisive they would manage uh cheetahs would manage a very specific way too they're great at delegating tasks to set they set clear expectations KPIs, they might need to ensure that they're not pushing their team maybe too hard or too quickly. And so it definitely informs an owl. You think about hiring as an owl, they would appreciate candidates who exhibit strong

analytical skills, attention to detail, more systematic approaches. They would manage in a more structured, predictable work environment. And they might need to be a little cautious also by, because every strength also has coupled with as some kind of maybe drawback that they might have a cognitive bias or blind spot for. Well, that was me. I got to jump in and tell you that. One of my biggest mistakes I made young was I hired people that were my brain type because I thought they were the smart ones. So everybody around me was a doggone cheetah.

And I needed some dolphins. I needed some elephants, right? I thought, well, the smart people are just like me. So that's not the right seat on the bus. I don't think you want your CFO to be a cheetah, right? Exactly. It's like love languages. If somebody had their love language, people tend to whatever their language happens to be.

That's what fulfills them, but that's also how they often communicate. So words of affirmation. But if your partner loves acts of kindness or service, then it's like we're not meshing. And that happens all the time when we're trying to learn something. Often a coach or a mentor is different than so you have to be able to adapt. So for an owl, their drawbacks, they could be overly cautious and overanalyze and become too rigid in the process and never take action. They're just ideate all the time.

Dolphins can inspire very well because they have a lot of passion because they have this vision where they may motivate teams with their enthusiasm. However, they might occasionally overlook the details, the nitty gritty logistics of things. And finally, the elephant, if you're thinking about hiring and managing, candidates, that an elephant would hire for are team players, right? However, you know, a drawback might be they might occasionally struggle with making tough decisions that might upset somebody also as well. But it's interesting.

Once you understand your brain type and people could go through the quiz online or through the book, it also determines how you could parent or even communicating. Let me ask you this. So when we go through the brain, one of the things about Jim's work is like it helps you hack your brain. And for me, because I am a cheetah, wanting to be productive, right? Like, I want it to be productive. And I think sometimes I lose my ability to retain information and to stay focused. So I'm reading, I read this again. And these are just things that stuck out for me that I want people to know on the brain. Like literally, you guys, we could do an hour and a half

in the book and I give you hacks that are in the book, which we're going to do now. And it still wouldn't be 20% of the book. There's that much in there, okay? So I'm going to tell you something that'll shock you about him. And I said, one, he's introverted, and two, I've got to tell you the story from when he was a little boy. And I could see my son getting emotional, and I was getting emotional telling this story. But I think in some way, every person can kind of relate a little bit. So just tell them the story you know I'm asking about. Yeah, and I'll build up.

Just the 30 seconds before that, I mentioned I had an accident when I was five years old, a very bad fall in kindergarten class. I went head first into an iron grade radiator, and that's where I became very shut down. My parents said before I was very energized and very curious, very playful, but I just emotionally, socially just isolated myself. I mentioned the migraines and the sensory balance issues. I was never picked for sports ever. I was always the last one that the team had to have. And when I was, it took me three years longer to learn how to read, which I mentioned.

When I was nine years old, I had processing issues. So teachers would have to repeat themselves over and over again in order for me to understand. And I was being teased one day more than others, other days. And the teacher came to my defense. She pointed to me and said, leave that kid alone. That's the boy with a broken brain. And, you know, I didn't know I was broken. And adults have to be very careful of their external words because they often become

a child's internal words, right? And so that label became my limit. So every single time I did badly in school, I would say, oh, because I had a broken brain. Wasn't picked for sports. I had the broken brain. So that was tough. But because of it, my superpower. I talk about superpowers a lot, mostly because I got exposed to comic books and they taught me how to read.

Something about the illustrations. It just kind of bypassed and helped me understand in my learning language. And superheroes offer hope and help and one person can make a difference. I loved all those themes, right? And I would escape in those comic books because I was in a lot of pain. You know, my parents, they immigrated to the United States and my dad lost both his parents at 13, couldn't afford to feed. them we live in the back of a laundromat that my mom worked out and everybody has their own story that's for me that was like superheroes just was my my escape and my inspiration but going back to that

my superpower growing up was being invisible like even talking about it i could feel it in my voice like i would compress myself so small hunch my shoulders in collapsed my diaphragm because i didn't want to take up a lot of space because i never wanted to be called on in class right because i never knew the answer and I would always like sit behind the tall kid I would you know get sick before every quiz or test I would be sent to the nurse's office and it wasn't just like it was just it was a big challenge and so I my superpower was it was being invisible but because of it I would just watch people and I would be able to detect suffering because I know what it feels like and also I wanted to be very quiet because I don't want to be bullied you know that day or you know picked on and so

this is every day through school It was elementary school, middle school, junior high. In high school, what you're referring to is I was failing high school English. And they called my parents in, and that was so embarrassing because I'm the oldest of three siblings. I want to be a good role model. My parents, they sacrifice a lot, had many jobs. That's probably why I had so many head injuries as a child. I wasn't very well supervised.

But I was so much pressure. And in this, you know, with the teacher, my parents, me, she was explaining to me to my parents how I was just, I was going to fail. And I begged her to be able to give me a second chance, give me some kind of opportunity to make up for it. Because I was very hardworking. That was the frustrating part. I would work three times harder than everyone. I mean, that was, you know, how I was raised, but I couldn't keep up. And so she offered to give me extra credit to do a book report on Albert Einstein. and you know, pretty smart guy.

And I was like, I'm going to do this. I'm going to show this class, the teacher, my parents, that I'm worth this. So every day after school, I would go to the library. This is before internet, right? And I would spend hours there. And so after doing that for weeks, I was so proud of this final product because I just did so much. I found out, by the way, Einstein had his own set of learning challenges, right? And he learned differently than people around.

around him. And so that gave me inspiration. But the day it was due, Ed, my parents surprised me and had it professionally bound. And when I saw it, I was just so excited to hand it in. And throughout class, class was until later in the day, I was just, I was always thinking about was handing this piece in to the teacher. And class comes towards the end of the class. I can't wait to hand it in. The teacher says, okay, class, we have a surprise for all of you. Jim, come to the front of the class and give your book report. Now, I didn't know I had to speak on this book report. I just thought I had to write it and be able to turn it and get my extra credit.

And I was so scared. I know public speaking is a big fear for everyone, but I'm phob. I was phobic. So I couldn't breathe. Like my heart's being out of my chest and I'm shaking, panicking. And I spit out. I lied. I said I didn't do it to the teacher from the whole class.

And you can see her disappointment. there also as well. And after the class ended, I was the only one there. And I remember, it's like it was yesterday. I'm getting choked up even thinking about it, getting up from my desk, walking over to the doorway. And on the way out, I reached into my book bag. I took out the professionally bound book report. And I threw it in the trash that was sitting by the doorway.

And I think I felt like I was throwing out, I don't know, hope, my potential. my worth. And that was kind of the place I lived in. A lot of self-doubt, a lot of embarrassment, shame, fears. And it's funny, though, right? Because my two biggest challenges growing up were learning and public speaking. And life has a sense of humor because all I do is public speak on this thing called learning. And it's just a reminder to everybody that our struggles can be strengths that difficult times they can distract you or

diminish you or they could they can develop you you know we always decide it's amazing to me that the number one brain guy on the planet was the boy with the broken brain and the the young man who literally lied that he didn't do his extra credit report and throws it in the trash because he didn't want to get up and speak in front of 30 other kids in class is one of the most prolific public speakers in the world and everybody hearing this the reason I wanted you to hear that story is because it is true that in life you're most qualified to help the person that you used to be oh I love I just got goosebumps Yeah, and it's just a fact. It's just an absolute fact, and that's not my saying.

It's been out there forever, but it's a fact. And Jim is living proof of that. The ScoreBet app here with Trusted Stats and Real Time Sports News. Yeah, hey, who should I take in the Boston game? Well, statistically speaking. Nah, no more statistically speaking. I want hot takes. I want knee-jerk reactions.

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please go to conicsonterio.ca. With Amex Platinum, $400 in annual credits for travel and dining means you not only satisfy your travel bug, but your taste buds too. That's the powerful backing of Amex. Conditions apply. But this notion of the forgetting curve and how your brain really works from a neuroplasticity standpoint, but also your ability to stay focused. Can you explain to them what the forgetting curve is and why it's relevant when we're doing work that matters? While there's

a learning curve, there's also a forgetting curve. And the forgetting curve states that when you are exposed to information just once, then within two days, 80% of it is forgotten. Right. And so what in the nature of our work, when it comes to memory training, helping people remember client information, in product information, languages, give speeches without notes, is about mitigating that forgetting curve. And when you talked about neuroplasticity, neuroplasticity is this phenomenon, this incredible phenomenon that our brains have to be able to adapt to novelty. Neuroplasticity is driven by two factors, novelty and nutrition.

And the reason why neuroplasticity, and you've covered this a lot with experts on your show, is so important because that means that our brains aren't fixed like our shoe size, that we could grow our memory, our happiness, we could change our thoughts, we could change our routines, our behaviors, our habits because our brain is more plastic in a positive way because it's malleable. And just like building your physical muscles, you have to give it novelty and nutrition, right? You have to give it some kind of stressor, some kind of workout, and then you have to give it proper nutrition. So what you nourish flourishes. Same thing with your your mental muscles. So one of the things that we added in the updated version, the expanded version,

besides the cognitive types and all the applications towards learning and leadership and sales is neutropics. And I've never covered that in 30 years. These are supplements that could help boost your focus, your memory, your mood, your mental energy also as well. But that's how you create neuroplasticity. And so while we could get older, we could always learn. And so it's not true that the older we get kind of teaching an old dog new tricks is absolutely a fallacy. It does require a little bit more work when we're past the age of 25. I'm in my 50s. But it's having strategies.

And this is the challenge in school. They teach you what to learn like math and history, science, Spanish. But there's zero, literally zero classes on how to learn. There's no classes on focus, concentration, how to get into a flow state, how to be creative, of no classes on memory. I always thought it should have been the fourth R in school. They teach you reading, writing, arithmetic. Obviously, spelling, those are spelled not with an R.

This is not one of them. But what about retention, right? Socrates said learning is remembering. And so we want to be able to fill in those gaps for every people of every age and stage of life. Let's talk about remembering. So you're going down the road I wanted to go down. One of the other things I talk a lot about is the RAS. So I'm rereading the book.

This is like, I don't know, two weeks ago. And there's this little blurb in the book where you say, the question, the questions are the answer. And it's kind of an RAS hack. This is huge for those of you that want more retention, want more focus. So explain that to him, Jim, because this is right up my alley and a use of the RAS that I'd not thought of before. So primarily our brain is a deletion device, right? It's trying to keep information out at any given time. There are millions, if not a billion different stimuli we could focus on.

externally or internally. And if we let all that in, we would go insane. We'd be completely overloaded and overwhelmed. And so what we pay attention to, RAS kind of acts like a spotlight and draws attention to something that maybe we weren't paying attention based on something that's important to us. Like hardwired into our reticular activating system is our name. That's why names are so important because it's one of the early things that we learned

you know, when we're children, probably one of the very first words we heard, one of the first words we learned how to write. And think about the love and the encouragement when most people were given around their name. That's why they say a name is the sweetest sound to a person's ears. So that that is part of your RAS. If you're, I was running a marathon years ago in Washington, D.C. And I remember at the 18th mile, somebody was shouting my name, Jim, right? Very common name. And I know I didn't know the person, but I still looked because I'm wired to look because my RAS allows that in. So one of the ways of stacking and utilizing your RAS is by asking questions. So questions shine a spotlight on the things that are important to us.

So as an example, years ago, a long time ago, my younger sister would send me emails and postcards a very specific breed of dog, a pug dog, right? And my question was, why did she keep on sending me all the dozens and dozens of photos of pug dogs? And I realized that her birthday was coming up. And she was a great marketer and she was seating her gift, right? And a funny thing happened is I started seeing these pug dogs everywhere. I would be at the health food store and the person in front of me, I swear, is holding a pug dog, getting ready to pay the register.

I was jogging in my neighborhood and there's this guy walking six pug dogs. dogs. Now, my question for every single person listening is, did those pug dogs law of attraction just magically pop into my neighborhood, they teleport and manifest around me? No, they were always there, but my brain was deleting it because that wasn't important until I started asking the questions, and then I start seeing these pub dogs everywhere. Even a basic study tip is you read all these reading comprehension, all these paragraphs, maybe multiple pages, and then you get 10 questions at the end that the testers want you to be able to answer, well, the first and foremost, you should read those questions first, right? Because you don't want to get to the end of reading, you know,

multiple pages on a time test and they say, oh, that's what was important. Then you ask the questions at the end first. And then all of a sudden, when you're reading it, you're like, oh, there's an answer, there's an answer. And it just makes it more seamless. Like even how we design the book, it's not just teaching you accelerated learning, speed reading, memory improvement, focus flow. But it's also. It's also structured in a way. Like every chapter starts with three questions, right, to get people's RAS engaged. So when they're reading, they're looking for those answers specifically.

Okay, that's brilliant. That is brilliant right there. Okay. So everybody, you're teaching something to someone and you're trying to retain information. It's the questions that guide that light in your RAS to find the answers. Here's the other thing I've always struggled with. And I know the answer now because it's in the book, but I want you to give it to everybody or one of them. I had a hard time in college, particularly during lecture, where I would write notes, and then I'd remember nothing.

And then a lot of the people listening to my show go to events. They go to business events. They're taking notes the entire time. And I know this because I host events, and I speak at a lot of them. The retention level, I think even most people listen to be honest to say, is very, very low. So one of the things in the book, you actually teach hacks on how to properly take notes. Yes. And this is stuff, you guys.

This will help the students in your life. This will help those of you that are trying to learn and grow. Here's how I know this is big. Sasha, my producer, just leaned in as I asked that question because people want to know this because it's something everybody relates to. I've gone back and looked at notes from meetings that are two and three years ago in my life, brother. And I'm like, I have no recollection of writing this down.

I have no recollection of anything this person just said. And I even notice this with my son. He's a really, really good golfer. When you play golf gym with someone who's a great golf. You and I have talked about golf quite a bit, actually. And my son can remember every shot on every single hole that he's played. I can't, I can play a golf course on a Saturday, come back on a Sunday. I don't even remember the fourth hole.

And one of the reasons, I believe, is my son is taking notes on his round as he plays it, and it upgrades his retention. So give us some note-taking tips and hacks for retention. So as you mentioned, you and I, we produce events. We speak on the same stages. and we know that with the forgetting curve, if they hear a speaker just once within a couple days, most of it is gone 80% at least.

And then over time, it just disappears for a lot of people. And one of ways of mitigating that is by taking proper notes. Now, it's interesting because people could take digital notes or handwriting notes, but when university students are tested for the things that matter, comprehension and retention of the information, then actually handwriting notes by far, get performs better for both understanding information and retaining information.

I would say also one of the reasons, like digital notetaking is great for storage and sharing information, but if you can do the handwriting notes first and then digitize it, or you have a device that allows you to take notes and it digitize it automatically, then that's preferred. But one of the reasons why is most people could type pretty fast. And you could probably type and transcribe as fast as Ed and I are speaking, but nobody can handwriting notes that fast. So part of handwriting notes, one of the reasons why it's more effective is it forces you to filter the information, to organize it and prioritize the information because you're not writing every single word down, right? Even when university students are

tested, the actual worst way of taking notes besides not taking notes is full transcription. The best way is having key ideas and key thoughts, you know, and maybe putting it and capturing it in a way like more whole brain, like mind mapping. is a very famous way of using both your left and right brain i have a very simple way that anybody a lot of people won't they won't grasp mind mapping because it has colors and it looks a little bit too creative so if you're not a dolphin maybe it doesn't really mesh with you then i would say simple way of taking notes is take a piece of paper and a few people happen to be watching this on the video i'll just illustrate it but just you don't even have to see this put a line right down

the page and on the left side i want you to capture on the right side i want you to create now that's very very, very subtle. So on the left side, the things we're talking about here, what are the best brain foods, what are the top tropics to boost your focus and your productivity? How do you read faster, right? That's your capturing. But if your mind is going to wander, your right brain is going to search for entertainment elsewhere, I'd rather it go on the right side of the page instead of thinking about other things. So what you're going to write on the right side is you're going to write your impressions of what you're capturing. So I'll say, in a different way. On the left side, you're capturing your note taking. On the right side,

you're creating your note making. And so it's a very, very subtle difference, but on the right side, you're writing your impressions of what you're capturing. So maybe you're putting things like, how does this relate to what I already know? How can I use this? When will I use this? What questions do I have, you know, about this subject matter? And so that's a very left brain, right brain, more whole brain way of taking notes. It's very simple. And I feel like, Like it's so important nowadays. Most of your listeners have forgotten more about personal growth and wellness and success than most of their friends and family have. And they're probably thinking like, but you still need to keep it elegance, taking complex information.

I'll read all the white papers, but I always realize that education doesn't really get the result. If you can make it super simple, like what is the tiniest action I could take right now? That'll give me progress towards this goal where I can't fail. and this is something so simple, and the return is so, the reward is so huge. What about teaching something? So when you leave an event, is it healthier for retention? If, say you go home and your boyfriend or girlfriend or your spouse says, hey, what did you learn there to actually download and teach them what you learn?

I've always felt like I retain more when I teach, or is that a fallacy? Or is there some accuracy to that? Yeah, it's absolutely true. They call it the explanation effect. The explanation effect basically states, exactly what you said. When you learn something with the intention of teaching somebody else, you're going to learn it so much better. And so even when people are listening this episode, why wait? Do it right now. Think about if you had to think about somebody you wish was listening

to this. And obviously they should post it and share it and spread your podcast. I mean, I think everyone listens to your podcast already. But if they had to give a TEDx talk the following week, would they focus better? Of course they would. Would they take? take better notes, of course they would. Would they post more questions on social media? Of course they would. They would own that information. So when you teach something, you get to learn it twice.

And that's the explanation effect. It's a wonderful way of accelerating your learning. Okay. So I'm going to ask you a dual question. I want to go back to something you said earlier because you finished it and then I was so excited to ask you the next question. But this new tropics idea, there's a couple things in the book that are new. The new tropic stuff I'd like you to talk about.

And this is going to sound disconnected. but to me it's like nourishment. So I'm going to ask both questions together and then you can go. You also talk about the second brain in the book, the second brain being the gut. So talk about nourishment. And I'm just going to throw the ball at you and let you kind of kick it around and answer it back. But you know why I'm asking them together. One, what neutropics do you recommend if you do?

I know you do. But if you do. And then tied into that because it's like kind of nourishment for the brain, so to speak. What about this second brain aspect as well? with your gut. Local news is in decline across Canada, and this is bad news for all of us. With less local news, noise,

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Shop L'Oreal-Paris Panorama Mascara on Amazon now. So, I mean, everyone could imagine, like, Their brain is the leaves of a tree and then going down and the soil is and the roots are coming from your gut. And so your second brain is incredibly wise. But if it's clogged up with all this processed foods, high sugar food, refined foods, lots of ingredients that we don't even know how to pronounce. And then there could be some issues there. There are certain foods. Every ingredient that we talk about, we talk about the best brain foods, but also we added a new chapter.

The new book is all about momentum. You know, it's all, we talk about mastering your mindset, your motivation, how to overcome procrastination, I have a formula for that. And then also the methods for accelerated learning, speed reading, memory enhancement, focus, flow, and all that. And the focus of the new book was really about momentum. And so knowing your brain type gives you momentum, right? And knowing the brain type of other people allows you to sustain it.

AI, we talk about AI, improving your H.I., your human intelligence and different ways you could do that to create momentum. And neutropics is in this whole area of science called neuronutrition. So there's certain things, ingredients that your brain is only 2% of your body mass, but requires 20% of the nutrients. And some of those nutrients are different than the rest of your body. And so in no particular order, and I would always prefer people get it from foods, but we know how depleted foods are.

And sometimes when we're traveling and eating at hotels or fast food, we don't get those nutrients. So for example, there are brain supplements and their neurotropics. and I'll go through some of each. So, coline would be a brain supplement. It's a nutrient, you know, it's usually found in eggs and soybeans. It plays a vital role in brain health. It's a crucial component of acetylcholine, which is a neurotransmitter that supports things like memory, things like cognitive function.

And so, you know, if you're not getting it from your eggs, then you could supplement with it. Another brain supplement are omega-3 fatty acids, particularly DHA. because your brain is mostly fat and dha is the primary it's the it's the structured component of the brain that plays a key role in memory and overall brain health and function and so if you're not getting it from wild salmon sardines you might need to supplement so a nutrient profile because i talk about in the book meta learning the art and science of learning how to learn but that's the software we still need to take care of the hardware that three pound matter between our ears called our brain and so if you're lacking vitamin D, your B vitamins, so important, especially B6, B9, which is folate, B12,

it's vital for brain health. You're not going to be able to get, it affects your mood, it affects every brain function. Magnesium, I mean, these are the basic supplements. It's so important. It's literally responsible for hundreds of physiological processes, but it affects your learning, your memory, your mood. And it could also affect your sleep also as well. The magnesium 3 and 8 has been shown to help people to sleep better. But going into the neutropics, some of my favorites, Aschwaganda, it's an adaptogenic herb. And again, I'm not a nutritionist or a doctor. You could just, but everything we put into the book, I reference all the human studies.

I've noticed, I just jump in. Ashwaganda's helped me with like anxiety as well. Yeah, it's incredible for, it improves mental and physical resilience. It can help, as you mentioned, reduce stress. and anxiety and also improve cognitive function. There's a neutropic. It's a whole coffee fruit extract. So a whole fruit from the coffee plant is usually a byproduct that they throw out,

but it's an extremely strong antioxidant. It has a positive impact on cognitive function. There's something called phosphatil serine, which is a phospholipid, and these are big words, but it is so important for brain cell membranes. It's been shown to improve memory, learning, cognitive function. Lthianine is an amino acid. It's often found in green tea. It's a very popular nitropic.

It promotes relaxation without the drowsiness, and it can enhance brain function. What I like about it is if you pair it with caffeine, for me, I'm very sensitive with caffeine, personally. It really can affect my sleep and my, kind of my, give me the jitters. But altheonine helps to mitigate that. And so if you pair with caffeine, you know, in the morning, I have to do it in the morning because I can't do caffeine past like 12 or 2 o'clock. It gives you more of a relaxed alertness, if you will. But something that I think that people don't realize is a popular workout supplement called creatine. And it's a substance that's naturally produced in our body.

It's primarily found in meats and fish. But if you're not getting enough of it, it plays a crucial role in energy metabolism specifically. not just for your muscles, but also your mental muscles. So it helps you to create more energy, more brain energy. So people suffer from mental fatigue, a little brain fog. It could improve your cognitive function, especially in tasks that require a really strong short-term memory and quick thinking. So creatine's a fun one.

We talked about last time some of the foods, turmeric was one of the brain foods, but it's It's the curcumin. Yeah. That's the active ingredient that has potent anti-inflammatory and antioxidant benefits, very neuroprotective. Many people know I had a traumatic brain injury when I was five years old. I was put in special education because I had learning difficulties. I had migraines every single day.

I just thought it was normal for kids to just kind of be in chronic pain. And I had balance issues and took me three years long to learn how to read. And then the last one I'll mention is Lions main mushroom. It's getting a lot of, especially the past few years. a lot of attention. It's a unique neutropic. It has neuroprotective effects. Whole area of science we're talking about. It's called neuronutrition again. But it's been shown to stimulate the synthesis of nerve growth factor, which could enhance cognition by reducing inflammation and promoting overall good brain health. You said something about trauma when you were young.

And I'll let you in on something. Both Jim and I are shy. I think we bond over it. So when we're in green rooms or there's lots of speakers around Jim and I usually try to find a way to be alone together or we actually get alone because we're both extremely, I think it's safe to say, extremely introverted both of us, which surprises people because we're both speakers, we're in public all the time, but it's definitely true for me. And I, and I think people are surprised to hear that. They're hearing that for me the first time, because you were like the best speaker on stage. And I think people, but you have to be that expressive because otherwise you want your stories wouldn't land right um or you want to have the impact

that that you desire and that you know people deserve thank you um but yes well i think they'd be surprised of that with you and i think one of the reasons i love jim one he's just a kind gentle generous brilliant man and give you the shirt off of his back he's done things for me you guys just so you know like on short notice moved things moved his world around to be there for me and it's something i've told him i'll never forget and i will never forget But the other thing that I've never forgotten, if you just share it for a minute, you should talk about trauma when you're young, is I picture little Jim in school, and he's not doing very well. So he gets a chance. I think the story is do the extra credit and to do an extra work.

But this notion of, I think every human being can relate in their way to this moment that happened to you in your life. And I don't want to tell the story. I want you to tell it because you lived it. but I actually was telling my children, because they knew I was interviewing today for Thanksgiving, I was talking to him about, hey, what do you have coming up? I said, I'm excited. I get to talk to Jim again. And I said, my son really loves Jim's speaking style. It fits my son's personality very, very well. That was a great conversation. And if you want to hear the full interview, be sure to follow the Ed Milet show on Apple and Spotify. Links are in the show notes. Here's an excerpt I did with our next guest.

Welcome back to the show, everybody. I'm so excited about today because the woman sitting across from me is the definition of brilliant. Oh, you're sweet. It's just true. And she is always the smartest person in the room and never feels the need to prove it to you. And that's the real definition of humility and brilliance combined. She's a cognitive neuroscientist and a true mental health expert. And her works made a huge impact in my life.

The last time she was on the show, you guys went crazy. because of how detailed her messaging is and her content is. And so Dr. Caroline Leif, thank you for being here today. Oh, Ed, thank you so much for that lovely introduction. I'm very, very flattered, very honored. Thank you. And I love talking to you. It's just, you're an amazing interviewer.

Thank you. Pull the best out of me. Well, I love listening to you. She also has a new book out that you can pre-order right now, depending on when you listen to it, but you can border it at any time. But how to help your child clean up their mental mess, a guide to building resilience and managing mental health.

What is, you wrote this for how to help your child, but when I'm reading the work, I'm like, this helps humans, right? That's what it's for. But so what is something, a strategy, you said awareness of the thought helps it lose its power over you. I'm using my description of it, right? So I've always said that. Now I know why. Yes.

Okay. What is something a tactic or a strategy or a technique that somebody can use for their child or themselves that can help this in these 63 days that you would be proposing they do? Okay. So what you do is you do the five states. of the neurocycle because what I did was strategically look over the years at how can you actually find the signals and do this whole deconstruction reconstruction thing so you can't do in one shot so you what you want to do is do a neurocycle which is five steps and i'm going to and i'll go

through those in a moment but you're going to do five steps in the sequence the first part of the sequence is the first more or less three weeks where you go through the five steps in around 45 15 to 45 minutes not more and not less then the second 42 days where you stay below you just do it in five minutes. So the five steps are basically gathering awareness. And notice I say gathering. So it's a very conscious and deliberate. It's not like a mindfulness awareness, which this is beyond that.

So when we talk about mindfulness, meditation, breathing, decompression, all of those are very important to prepare the brain. So what you would do before you dive into the neuropsychle, and you'll see this in my box and in my app, I've got an app as well called the Neuropsychle. There's a two to three minute brain preparation, which could be anything from focusing on momentum to morey to doing a 7-3-10 breathing exercise. So it's something to just get the neurophysiology under control. Then you, all could be a meditation, a prayer, whatever.

Then you move into the actual work, and I'm about to slip off this chair. Okay, go ahead. Then you move into the work. I get so into this, into the work of gather awareness, step one. So gathering awareness is a very specific process. Everything's related. Your mind-brain connection, psychoreobiology, mind-brain body. I'm actually a psychoreoreobiologist to study that connection.

is very ordered and sequenced and structured. And if you want something to change, you've got to follow the steps of the order. So the neuropsychles are a system in that you can put CBT techniques, you can put prayer, you can put whatever works for you, but put them in the right step. So when we gather awareness, we are gathering, like gathering apples off a tree. We're not just randomly looking at things. You're very organized, okay, what am I going to gather awareness of my emotions? I'm feeling depressed, I'm feeling anxious, I'm feeling frustrated, whatever.

Just label them. related to that emotion, what am I doing? What are my behaviors? What am I doing? What am I saying? How am I doing and saying them? So maybe it's depression and maybe it's withdrawal. Then the third thing is you're going to say,

how do I feel in my body when I'm feeling depressed and withdrawing? Maybe cardiovascular issues, part palpitating. And then fourth category is how am I looking at life in this moment? As I feel depressed, gut ache and withdrawing, I feel that life sucks. Very simple example. Those are four signals. So you go step one is to gather those four Step two is to ask why

You're going a little deeper Why am I feeling these emotions Now you're not solving the whole problem Don't try and solve it in one day Just go as much as you can handle It's very draining So that's why I say limit So it's why am I having this

Maybe I'm having this depression I seem to be having it because of It's happening a lot I'm not sure why But it's happening five times a day Or it's feeling or it's happening once a week Oh if it is once a week What am I having the same behaviours

why am I getting that, why am I doing that withdrawing? How often am I withdrawing? What other things am I doing? Why do I think I'm doing that? So you work through each of those signals and try and get some more. Don't stay too long on those two steps and then you write. Now you don't journal, you write, you dump. You literally dump what you've gathered awareness of and what you have reflected on.

Because the first step was to gather awareness. The second step was to do this reflection thing. And then you dump it down on and literally remind them, just write it all over the page. I've developed a system called the method. to cog. And for kids, it's the bubble cog. And it's basically writing in a way that looks like a tree. So it's starting from the middle and it's working around in circles and branches and colors and arrows and everything's connected. Everything's either on a line in a bubble. If you don't like doing that, just write any old way. But try to write dimensionally. Don't

do it in lines. Try and just put it all over the page because it brings in, forces the two sides of the brain to work together. It creates a very strong connection between the conscious and the subconscious through the bridge of the subconscious. Yeah, and it starts diving deep. I mean, it's like I can tell you now that when I work with patients that have had symptoms of schizophrenia, this is an extreme example, but just to show you how well this works, we would have them just basically metacog out, what all these steps I'm going through, and they would have one whole personality on this side and they'd be continuing the same

conversation in another hall, so you'd see the shift and then we could show them, hey, look, what's going on, and from there we could unpack and find roots and things like that. So it's phenomenal in getting insight. Now you spoke about introspection earlier on. Introspection, insight. It means diving into the depths of the non-conscious. That's the most intelligent part of us. So is writing part of step two or is that step three?

So writing is step three. Sorry, gather awareness. Step one. Reflect, step two, writing step three. You're bringing order out of chaos. You're getting those three steps are taking deeper, deeper, deeper, getting increasing your introspection insight, pulling up things that are associated. Now, that is things all over the page.

A lot of it makes sense. may shock you that come out. Day one, not really, but as you progress through the days, more and more will come up. And for example, around day seven, people start saying, oh, I never saw this connection. Day 14, like insight into, oh, that's associated with that. I didn't see that. This is why I'm doing this. So there's tremendous growth. If you don't force it, you just go through the cycle. Do you think during that awareness and the writing, that you are uncovering some of the things that may trigger you as well? Totally. So step four, excellent question. Step four is looking at what you've gathered, awareness reflected on and written, you look, what are my triggers? What are the patterns? This has happened. What can I do? So step four is moving towards reconceptualization, reconstruction, healing, putting food on the, plant food on the roots to heal them. It's leading to that acceptance. You're not going to know why someone raped a child, why someone did this. That's their story. But that's your story. So you need to find out, I'm not crazy. I don't have a broken brain. I'm not genetically

fraud, I don't have a mental illness, I'm showing up like this because of what happened to me. I can't answer why I have to get to a certain level of acceptance, but at least I know why. It's not me, it's because of. And that helps you heal and move forward. So it's very progressive. It's not walking in circles round and around and around. You know, this is where you can bring in things like these all psychodynamic theory and ACD. There's a lot of different therapy techniques that people can bring in experiences from EMDR and into all these, because this is a system.

Yeah, into these spaces. What's the fifth step? The fifth step is an action, active reach. So you go into from the triggers and things like that, you want to move towards an antidote for today, an action for today. So what can I do today to keep me in a safe space? I've done the work for today. I'm not going to fall back into working on this anyway.

I've got to get going through the day. And also your brain and mind need a rest. They get tired. So it's an action. It's like a visualization, a statement, a combination, a little prey, an affirmation. So this is where you would fit an affirmation or a CBT. type technique, like maybe a little visualization exercise or a, so it's something that you do and say, maybe something as simple as I can do this, I don't know how, and then visualize

a rainbow. I mean, it could be something as simple as that to an actual little technique or it could be a breathing technique. So it's an action that keeps you going through the day, which helps you focus on the fact that you are moving towards healing. So you're removing energy from this thing because this process has brought this from the non-conscious to the conscious and it's weakened. these branches. In the non-conscious, it's strong and driving. When the non-conscious and conscious

are working together, then this is weakened. The protein branches, the chemical, so I can start restructuring and reorganizing. I'm going to tell you what I'm thinking when you're doing this, because this applies to two different people, so everybody stay in here. Okay. So those are the five steps to sort of begin to rewire yourself or change your brain. The other part of me listening to this is if you're thinking, I really don't have a lot of these issues of anxiety or worry depression. I also think that's the formula to create a change. Like if I had a goal and ambition, I'd become aware of what I wanted, right? I'd have all these reflections about it. I would then write about it. So, and I like the idea of it not being linear like a book, but actually all over

the place. So there'd be like, that's almost like a dream personal vision board or dream board that you're doing. Then I'd think about what were the triggers I need to create to generate this state. Could be snapping my fingers. It could be seeing something. It could be walking into my office. It could be getting into my car. It could be a particular person. So I'd use that trigger to then create that state. And then obviously the fifth would be what's an action that I can take towards this step.

You got it. So that cycle can be used to uncover trauma, you know, reverse trauma, create brain health, but can also be a creative process in order to change your life. So you are brilliant because that's exactly where I started my research. 38 years ago with people with traumatic brain injuries and learning disabilities and people that just wanted to improve their life. They just wanted. and it's called brain building.

So it's the neuropsychon. That was the first iteration of this thing was to develop brain building. So it was helping kids learn. So getting data in as opposed to deconstructing, it was constructing. Sure. So it's taking from the knowledge in school

to learn for an exam or what is the goal in your vision. So that's the brain building aspect of the neuropsychos. This is huge right here. I got to tell you something because everyone always wants to create change. They're like, all right, do I get a vision board out? Like, do I? So this is a five-step process. It actually does it.

To actually do it. and to do it reinforce me. And by the way, in 63 days, you're a different human being. Totally different. I do a thing, you're talking about visualization techniques. I just share this with you, and maybe you can speak to why it might work. So everyone asks me, I don't visualize very well. Yes, you do.

You just need to get quiet. And it's a muscle you build. You know, when you decide to start visualizing your life, it is difficult. But one thing I've done is I've created, I teach it to a lot of my athletes, is I use what I call like a highlight real technique. So what I actually start with is I start, I've never said this on the show because it's part of my private work. work, but I want you to speak to it. I actually start by visualizing memories from my life that are highlights. So it could be, for example, the birth of my son, the birth of my daughter, a home run I hit in baseball, an award I got, a sale that I closed that was important. These are

things my brain are already familiar with, to your point earlier. It's already been wired. I've already repeated the emotion. It's already in there. And so I see those things, and those are easy for me to recall because they're familiar. And then... I move to what I want. So my brain, I think, begins to think they're one big highlight real. Is there any data to prove that that's true? Meaning, I'm already visualizing what I've already, something I want. I've seen an achievement. I've seen an achievement. And then I see the one that I want to achieve. And for me, my brain more easily sees the future when I start with things that I'm already familiar with in my past. Because I think we do that in reverse. So

if we've had a traumatic, someone's hurt us in our life. We see this repeated over and over. then we then regenerate it in our real life with the next relationship. And that's why people end up dating the same person over and over again in a different body. Exactly. Right. Exactly. Okay. So I'm jumping out of my chair with excitement because you've said exactly the correct thing. Okay.

So what you've just described, remember I said a moment to go if you have, I said, spoke about how I'll recall this conversation. Because it's a great conversation. And I'll build it. That's what we're talking about here. So you are recalling these. You're calling those and you're using those to unmask your natural resilience. Yes. See?

So I actually call these insurance policies. Okay. So they literally, so when I work with a person to actually be able to build their brain, we're building an insurance policy. So you should be spending time on doing exactly that. So as you do that, you activate a whole different way that your energy flows across the two sides of your brain. You're going to the highest level of intelligence. You unmask resilience.

You increase your wisdom. You tune into the depths of your non-conscious where intelligence, pretty much your intelligence resides. Right. Because your conscious is basically a workhorse. and it's guided by your non-conscious. So what we've got to see is what is dominant in the non-conscious. Now, your non-conscious is a gentle lady, gentleman, and it's basically always looking for the things that are blocking this growing

and keeping you stuck in those. So it's on your side. But you have to tune in to what's coming up. So when you describe, when you want to do something difficult, you first think of something good. What you've done is you've listened to wisdom from your non-conscious, which is that process. You've then called those up.

You've activated your resilience. You've put yourself in a highly intelligent, wise state. Now you're in a state that's more able to cope with that. So when I work with a patient, for example, I would never start with that. I would say, okay, let's talk about your favorite moments or tell me a story about telling a great movie. You know, let's talk about a great book, anything. And then you would focus on that. When they were in that state, I knew that I had got the mind-brain connection, this psycho neurobiology.

I feel like thinking about the things that have been positive in my heart, life or experiences creates a neurochemistry to which I can create out of it. That's exactly what you do. Yes, you have. You've changed all the flow. These change what we, they increase gamma, which is, which is a way that you want to flow. Okay. And when your eyes are open, you want like this, what we call low gamma across the whole brain.

Okay. And then there's certain other patterns. I don't want to go into the details. Sure. And that's got to go into have a certain beta pattern and so on. Those energy waves, when they are flowing in that state, they activate the different parts of the brain. to then be on high alert to respond and do what they're designed to do, which then impacts your neurochemistry,

then your endocrine system, your cardio, everything then comes together, and you are in this prime state, your HPA axis is now on high alert, and you now are in the ideal state for solution finding. This is so good. You guys, this is why I do the show right here. So let me just give you this again.

Step one, gather awareness. Step two, reflect. Step three, right, play, draw. Step four, recheck. Step five, active reach, which is basically what we've been describing here. That was a great conversation. Be sure to follow the Ed Milet show on Apple and Spotify.

Links are in the show notes. You'll never miss an episode that way. Welcome back to Max Out with Ed Milet. Super excited to bring this gentleman to my left here today because if you take his IQ and you take mine and you average them together, you may actually get an average IQ out of the two of us here. So this is Dr. Joe Despenza. And Joe is, I think he's a peak performance expert is what I would really call you.

I think you help people reach their peak and their ability to perform in their life. but he's really an expert at the mind, body, spirit sort of connection and helping you really be a happier version of yourself. And so we're going to talk about all the details of that today with you. So, Joe, thank you for being here. Very welcome. I'm happy to be with you. That's wonderful.

And we are at Bulletproof Labs, by the way, in Santa Monica, California, which is one of the most impressive places I have ever been in in my life in terms of the cutting edge of human performance as well. And so check out Bulletproof Labs when you get an opportunity to do that. So let's max out our time here together today. All right. Let's go. So you say all kinds of things that I'm fascinating.

with, but I think you're fascinating because you've become this expert in a field that's very unique really to you. And the way you explain things, people always want to know how to perform better, how their brain works. And I think you show them how to do it, but also why it works. And I'm fascinated by that. But you didn't start out in this industry, right? So before we go to all the great stuff, how the heck did you become you? Like I read about you. You were actually, you're a chiropractor prior, correct?

Yeah, I started out as a chiropractor. So tell everybody about you just a little bit. Well, let's see. I got started on this. I think most of the time when we wake up, we need a wake-up call. And I was in Palm Springs, California. I was in a triathlon. I was on a biking portion of the race.

And I was making a turn, and I was passing two cyclists on the corner. And there was a cadet, a police officer kind of pointing at me waving on to make the turn like this. And he had his back to the oncoming traffic. So when I made the turn, a four-wheel drive Bronco going about 55 miles an hour, caught me from behind and catapulted me out of my bike. Oh my gosh. Anyway, when you land that hard on your rump or on your back, the force of that compression takes the columns of the vertebrae and compresses them. So I had broken six vertebrae in my spine. And I had bone fragments on my spinal cord.

And the very top segment, the eighth thoracic vertebrae, I broke T8, T9, T-10, T-11, T-11, T-12. and L1, and T8 took the compressive force and I flexed. And so when I flexed, it compressed that vertebrae more than 60% and the arch, where the spinal cord passes through, broke like a pretzel. So I had multiple compression fractures of my thoracic spine. I had bone fragments on my cord because when you compress a volume of something, the volume has to go somewhere. So it went back on the cord and the neural arch of the atheracic vertebrae was, was

compressing the cord as well. So anyway, a typical procedure for something like that is called the Harrington Rod Surgery. And they cut off the back parts of your vertebrae. It's called a laminectomy. In my case, it would be from the base of my neck to the base of my spine. And then they screw in these stainless steel rods. And the action of screwing into the bone causes a cantilever. It kind of pulls the column off the cord in some cases. and opens up the nerve supply. And then they take bone fragments from your hip, and they paste it over the top, and they hope for the best.

And so I had four opinions from four the leading surgeons in Southern California, and it was unanimous that I needed that procedure. Now, I was on a lot of pain. I had some neurological problems, and they told me if I didn't have the surgery, I would never walk again. So I decided against the surgery, and I thought I didn't want to live handicapped. I didn't want to be in a wheelchair and I didn't want to be addicted to pain medication.

So I thought I might as well take a chance here. So I didn't really know what I was doing at the time. I was the chance on what? Did you know what the alternative was? Well, I think that I believed that this voice kept coming up in my head saying, the power that made the body heals the body. And I thought, well, God, this power is an intelligence. And intelligence is consciousness.

Consciousness is awareness. Awareness is paying attention. It must be paying attention to me. Can I ask a question? Did you think this way prior to that incident? Yeah, to some degree. I think that most of us are philosophical to some degree. We have a philosophy about life.

But when you're initiated, that means you have to initiate that philosophy. So I had to take what I knew and weigh it against what I didn't know. And I think one of the worst places we wind up as human beings is indecision. And so I had very, very strong authorities telling me, you're never going to walk again. You have a head injury. I don't know why you're deciding against the surgery. If it was my son, it would be on the operating table. Anyway, I checked out of the hospital, and I began the process.

I wasn't going anywhere. I wasn't doing anything. I was laying face down, and I said, I'm not going to let any thought slip by my awareness that I don't want to experience. And if this intelligence is truly a consciousness, I have to be present with it. And so what I did was I just started reconstructing my spine and my mind, vertebrae by vertebrae. And then, you know, I'd start off doing that and the next thing you know, I'd start thinking about should I sell my home, should I sell my practice. And I realized that the template,

the design that I wasn't creating wasn't complete. So I'd stop, start all over again, get frustrated, then it would get harder. And that was... It sounds like me when I began meditating. Yes, the same thing, yeah. Because meditation, requires being present and that's a skill you got to practice it so I didn't have a teacher at the time I was just going off my intuition and it would take me three hours to go through the whole entire process just to complete it and I'd start all over because I wanted it to be a complete model so six and a half weeks of just a dark night of the soul because I think when we're traumatized or we're

under stress we tend to focus on what we don't want to have happen right we do to have happened. I think in survival, we're always preparing for the worst-case scenario. So it was a battle that I couldn't get my mind to do what I wanted to do. At the end of six and a half weeks, one day, I went through the whole entire thing without breaking my focus, and I swear it was like hitting a golf ball right in the sweet spot. It just clicked, and I clicked. From that moment on, my body started to heal.

That's incredible. I started to have less pain, my neurological symptoms were diminishing. And the moment I started to correlate the changes that were happening in my body with what I was doing inside of me. I started doing it with more passion and more enthusiasm. Anyway, I was back on my feet in nine and a half weeks. I was back training again at 12 weeks. Come on.

I was back in my practice. And they told me that I would have to wear this body cast for a year, six months to a year. And well, gosh, I put it on once and took it off and said, there's just no. way I'm going to wear this. And so I just made a deal with myself. And the deal was in those lonely nights where I couldn't sleep, if I'm ever able to walk again, I'll spend the rest of my life studying the mind, body connection and mind over matter.

And pretty much that's what I've been doing. That's amazing. So that's the, see I'm a layman. So I start out introducing you as a peak performance person, because I see everything through performance, I guess, right? But that's incredible because the sophisticated version is that you're this, you've studied this convergence of like neuroscience, quantum physics, epigenesis. sort of the convergence of that, right?

What would you say you do? In other words, if someone said to you, because I know we talk a lot about healing, what would you say? Someone says, what do you do? What would your answer be to that? I get that question every week when I'm on a plane. Someone sits next to me.

They go, so what do you do? And then I wind up talking them for four hours. I teach people really a way to live a better life and to heal themselves and pass scars, to provide the tools. provide the tools for them to realize that they're more than they really perceive themselves to be. And I believe that your personality creates your personal reality. Can you elaborate on that? I was going to ask you about that.

Yeah, so your personality is made up of how you think, how you act, and how you feel. So the present personality who's watching this show has created the present personal reality called their life. It means then if you want to change your life, your personal reality, That means fundamentally you have to change your personality. That means you have to start thinking about what you've been thinking about and change it. You have to begin to become aware of your unconscious habits and behaviors and modify them. Then you have to look at certain emotions that keep you anchored to the past and decide if those emotions belong in your future.

And I think after all these years that I think that most people try to create a new personal reality as the same personality and it doesn't work. You literally have to become someone else. So the process then, most people, they're thinking the same thoughts, they're making the same choices, they're demonstrating the same behaviors, they're creating the same experiences that stamp the same networks of neurons into the same patterns, all for the familiar feeling that they call themselves. And if you keep doing that over and over again, there's a principle in neuroscience that says

that nerve cells that fire together, wire together. So people begin to hardwire their brain into very finite signature into these automatic programs. out by the time we're 35 years old, we become a set of memorized behaviors, emotional reactions, beliefs, perceptions, unconscious attitudes that function just like a computer program. So when people want to change, they're using 5% of their conscious mind and they can think positively all they want, but the programs are running subconsciously telling them that they're negative. So the only way to do that then is to get into the operating system.

And getting into the operating system of where those programs exist requires then people beginning to do some inward work. If you sit down and you disconnect from your outer world, you close your eyes, we play some music in the background, you sit your body down and not smelling anything or tasting anything or experiencing anything or feeling anything. And you're not thinking about or anticipating the future or remembering the familiar past, moment, that elegant moment where you fall into the present moment is where the magic happens. And so after looking at enough brain scans in the process of studying the transformation,

yeah, I call that getting beyond yourself because when you disconnect from your present personal reality and personality, now you're ready to create something else. And so what thoughts do you want to fire and wire in your brain? what behaviors do you want to demonstrate? And the act of rehearsing the behavior begins to install the neurological hardware in your brain primes it to look like the experience has already happened. Let's step back for a second.

I want to stay on that. I want everyone to be with us. So a couple things you said, because you said a ton there, right? And so I want everybody to catch a couple things here. A basic thing, a base model, is that people don't think about what they think about enough. In other words, just taking a second to think about what you actually think about is a breakthrough experience.

Just something that simple, right? And we have, you can correct me, but we have somewhere around 80,000 thoughts a day, is that about right? And at some point, 70% of them, I just want everybody to understand this, are the same thoughts on every 90% of them. So 90% of those thoughts are the same thoughts on a daily basis,

and we wonder why, if we really are what we think about, why our lives continue to sort of perpetuate themselves over and over again. You got it, you got it. And so we have these patterns. You've talked about beginning to, choose and decide what these thoughts and behaviors are that you would like. So is there a way specifically maybe one technique you give today outside of some of the seminars and books that we're going to talk about in a minute?

But how do you break that pattern and how do you become conscious of getting new thoughts that serve you that create that person that you want to be? Look, it's really simple. Your brain is organized to reflect everything you know in your life. Your brain is a record of the past. It's an artifact of everything you've learned and experienced at this moment. Feelings and emotions are the end product of past experiences, and we can remember experiences better because we can remember how they feel. So most people wake up in the morning and they start remembering all their problems, and those problems are connected to certain people and certain things at certain times and places.

The moment they start thinking about those problems, they're thinking in the past. Those problems have an emotion associated with them, and the moment they start feeling those emotions, the body is the unconscious mind, doesn't know the difference between an experience that's creating an emotion. and the emotion the person's fabricating by thought alone. Now, thoughts are the language of the brain, and feelings are the language of the body. And how you think and how you feel creates your state of being. So most people's entire state of being when they start their day is already in the past. So you have a choice. The choice is you're either defined by a vision of the future,

or you're defined by the memories of the past. And when you decide to say, okay, I'm going to change, and you decide one thing, I'm not going to eat this food, I'm going to wake up earlier, I'm going to do something aerobic, I'm not going to have sugar after 6 o'clock, whatever it is, whatever choice a person makes, the moment you make a choice to do something differently, and the hardest part about change is not making the same choice as you did the day before, get ready, because it's going to feel uncomfortable. It's going to feel unfamiliar. There's going to be some uncertainty and unpredictability. And that's the moment the game is on. Yes. So then most people, their body has been conditioned emotionally to be the mind. So now the body says, wow, I'd rather hang on to my guilt than take a chance and possibility.

I'd rather live in fear than trust in the unknown. So once the person feels uncomfortable, the body goes, whoa, wait a second, we're out of the program here. And body starts influencing the mind. So it says, start tomorrow, you'll never change. You don't have the money to do this. You're not good enough. Your mother told you were this. Your father's fault.

It's your ex's fault. You know, all of the voices that come up. Now, here's the deal. If you respond to those voices, those same thoughts as if they're true. By the way, they're always going on behind the scenes of your awareness. But now they're amplified because you're outside your comfort zone. You believe in that thought. That thought's going to lead to the same choice, which is going to lead to the same choice,

which is going to lead to the same behavior, which is going to create the same experience and produce the same emotion, and the person's going to say, this feels right. No, no, no, that feels familiar. Going from the old self to the new self is a neurological, it's a biological,

it's a chemical, it's a hormonal, it's a genetic death of the old self. And people will say to me, in that void, in that unknown, I can't predict my future. And I'll say to them, the best way to predict your future is to create it.

Not from the known, but from the unknown. I love it. So close your own. eyes now and think about that vision. Once you start thinking about that vision of your future, you're activating the creative centers in your brain. And naturally, you begin to think about putting yourself in the scene. Yes. And the act of doing that when you're truly passionate and truly present, the moment you're defined by that vision, when the thought in your mind becomes the experience, you begin to feel the emotion of the event before it's made

manifest. Now you're giving your body a sampling, a taste of the future. And now if a thought and a feeling create a new state of being, you're combining a clear intention with an elevated emotion, and now you're beginning to change your biology. And you're seeing a whole new landscape that you could never see before because you're no longer viewing your future through the lens of the past. I love this. Now, this requires then something really specific because most people will wait for their wealth to feel abundance. They'll wait for their success to feel empowered. They'll wait for their new relationship to feel love.

They'll get all these things when. Yeah. So think about that. The absence of getting those things causes people to live in lack their entire life. Right. And so they're waiting for something outside of them to change how they feel inside of them. And if they're not creating a new life, then they're not applying the proper principles. Then they keep all their manifestations, all their dreams.

at arm's length. Let's think about this. If you get up feeling gratitude, if you get up feeling empowered, if you get up feeling whole, if you get up feeling unlimited, why would you worry about whether it was going to come or not? You would feel like it already happens. How do you do that when you are stepping into the, you know, give you give us one strategy, one thought, one technique that keeps us, is it just, for me, candidly, for me, it's just

always been because you're explaining to me in a much more deep level things I've understood through my own experience, right? Everyone that's listening to this has had an experience where these formulas, these concepts, and these ideas have worked for you. They have. You've all had an experience like this. For me, it's just being conscious of it. For me, it's literally for me taking control of it and being conscious about. How would you answer that? Well, I absolutely agree with you, Ed. You're absolutely right. We're wired to create. This isn't something that you have to try to do. Right. You just have to get beyond the memory of your past and all the associations to create a new future.

Now, theoretically, that sounds really easily, but everybody's done it at least once in their life. What happened? You get a wild idea. You get a crazy idea, and you think, what would it be like to be happy? What would it be like to be in love? What would it be like to be rich?

Whatever it is. And all of a sudden, you ask that question, and you turn on the creative center in your brain. That's right. It turns on. Now, the frontal lobe is the boss. It's the CEO. It's a symphony leader.

And the frontal lobe as an executive has connections to all other parts of the brain. Now, when you ask that question, it's got to answer it. So it's got to look out over the landscape and see what kind of raw materials do I have. Well, you only have a few things, knowledge you've learned and experiences you've had. So it begins to call up different networks of neurons, and it begins to seamlessly piece them together. And you get a vision in your mind that's called intent. And if you're passionate, you start to feel the feelings of when it happens. Now, you're giving your body that energetic boost.

Now, everybody's done this. The moment you've said that, no one can talk you out of it. No person, no thing, no experience. You're possessed by it. So then what happens next? You start writing down all the choices you need to make. All the things you've got to do. All the goals and experiences you want in your future.

And every time you write one of those goals or experiences down, you start to feel more of those emotions. And now you're basically assembling more of your future. Now, the astute person does something really amazing. They start learning more information. You want to be wealthy? Study wealthy people. You want to be healthy, study healthy people.

As you begin to gain more knowledge, you're adding more stitches into the three-dimensional tapestry, and you've got more raw materials to dream in new ways. Now, here's the part that is the most important. Take out a piece of paper and say, what thoughts do I have to stop thinking? You know, I can't. I'll start tomorrow. I'm too hard. I don't feel like it.

I have a headache. I got to go to sleep, I'm tired. List those thoughts and become so conscious of those thoughts that you would never let one of those thoughts slip by your awareness unchecked by you. Can I say something about that? I want to jump in on that. One of the powers of writing those thoughts down is you completely eliminate and weaken their influence over you. They become minimized when you write them.

They lose their power over you when you grab control of them by writing them down. It's a significantly powerful exercise is to write down those thoughts. From a neuroscientific standpoint, what's called metacognition, because the moment you can observe the thought and become conscious of it, you're no longer the program. Your consciousness observing the program and you begin to literally objectify your subjective self

and now you're pulling out. So then write down the choices you have to stop making. Look at the things you have to stop doing. Are you complain? Do you make excuses? Do you blame other people? What do you do? List those things and be really honest with yourself. What experiences do you have to stay away from

from certain people at certain times and stay away from them so that you are not in the environment that triggers it. Now here's the most important point. Write down those emotions that keep you anchored to the past because those emotions are literally residue from the past chemically. So then the moment you start feeling suffering, the moment you start feeling guilt, the moment you start feeling unworthy, the moment you start feeling despair or the moment you start feeling any of those emotions, you're back in your past.

Yes. And you can't see the future. You're thinking within those emotional states. And we've looked at enough brain stands to say that when you think within a certain emotion, you're going to make your brain worse. Thoughts are physical. What are thoughts when they happen in your body? The power of this.

The stronger the emotion that you feel from any condition in your environment, the more you pay attention to the cause. So the higher the threshold of the emotion, the more the brain narrows its focus on whatever it is in the environment. it and the brain takes a snapshot and that's called a memory. So now people think neurologically within the circuits of the past experience and they feel chemically within the boundaries of those emotions. You say to the person, well what happened? The person say this person did this to me, that person did that, then this

happened. And the latest research on memory says that 50% of what you talk about in the past isn't even the truth. That you don't have the same brain then. So you make stuff up, which means now you're reliving a past that you didn't even have, just to embellish it to produce the emotions to reaffirm your limited state. Very short intermission here, folks. I'm glad you're enjoying the show so far. Don't forget to follow the show on Apple and Spotify. Links are in the show notes.

Now on to our next guest. All right, welcome back to Max Out, everybody. What an honor it is to be with this gentleman here today and to share him with all of you. I guess probably the thing I admire most about him is that he came to this space, I think, similarly to how I did, which is that almost reluctantly, he was a person building businesses and becoming successful in the real world, applying the things he was learning from personal development and making those things a reality in his life. And then after he had business success, being sought after enough, he decided to start to

teach the things that had helped him become successful. And I love that there's a track record behind the incredible things we're going to cover today. Multiple Time, New York Times bestseller, company called Neuro Jim that you're going to fall in love with everybody, a bunch of different books. This recent one I read in two days called Inner Size. I highly recommend you all get this. Most of you are probably familiar from him for the first time from The Secret. He's one of the stars, if not the star, of the secret.

A bunch of different books. The answer, so many great things. And it's an honor to have him today because I consider him on earth one of, if not the greatest expert on the brain on the inner mechanics of the brain, mindset, and peak performance. So I know it's what all of you want to talk about. So I have John Asaraph here with me today. John, thanks for being here, brother. And it's so good to be here and thank you for giving me the honor to be here with you.

Talk to us about beliefs. How powerful are they? What are they? Why do they matter? So I'll start with the story first and then I'll share beliefs and then what to do. So we have some practical things that you can start doing today. So back in 1987, when I bought the franchising rights for Remax of Indiana, I had no idea how to build a company. I was 26 years old.

But I had another mentor who I invested $75,000 to become his partner to have the opportunity to learn from this man who at the time was worth probably $100 million. And so I was very, very keen on learning. And I didn't know how to build a business. I didn't know anything other than how to sell real estate. And I set a goal to generate $1 billion a year in sales. And I set the goal for five years in the future, not knowing a billion dollar goal is like mind-boggling big for me. And there was an interview the second week I was in Indianapolis. I moved from Toronto to Indianapolis for this opportunity.

And I was interviewed by the Indianapolis Business Journal. And I said in the interview that I had a goal for a billion dollars. And the reporter said, are you aware that there's two companies that have been in the state of Indiana for 80 years, one, 100 years the other one? And they haven't hit a billion dollars in real estate sales in all of these years. And I said, yeah, I know, it's Graves and Tucker. And you can let them know that I'll be the first. Right. And as I said that, I almost felt like I put my foot right in my mouth because I didn't know how I was going to do.

Right. Long story short, five years later, we sold enough franchise, recruit enough agents. we did $1.2 billion. And we were stuck, which is a great place to be stuck. And I was asking myself, how is it possible that I'm training these agents with strategies, with tactics, with selling skills, marketing skills? We were like the gurus of here's the books, here's the cassettes, here's the trainers, here's like out of the deep end.

And the agents who, for example, would make $30,000 a year, kept making $30,000 a year. The agents who made 50 kept making 50. The age of made 100, kept making 100. And so I realized that they weren't missing the skills or the knowledge. There was something else at play. And what helped me from the age of 19 to 27, 2830, was every single day. And I still do it today. I'll share this with you in just a little bit.

Every single day, I was priming my brain with the beliefs and the self-image required to achieve the goals that I wanted. So I got 75 agents together who agreed to pay $3,000 each each to be part of an inner game training. Forget the outer game, the inner game training. We worked on affirmations, visualization, mindfulness, meditation, listening to our affirmations and our vision on our cassette recorders. We had little cassettes we put in our cars.

And so I had them work on their self-image and self-worth and self-esteem and to develop the beliefs that we were going to imprint or impregnate into their subconscious mind by listening to these audios every single day, twice a day, and while they were driving. And those 75 agents, over six months, increased sales by $100 million. My gosh. We didn't teach them one thing about selling more. We thought of about changing their identity and their belief structure so that it match the goals they wanted to achieve. And then I said, holy shit, this works even for other people, not just me. So we started to teach that to all of our agents. And we created these cassettes with these recordings on them of the beliefs that we needed them to believe, the self-image that they

deserved that they were good enough. They were smart enough. And we went from $1.2 billion to $4.5 billion a year Wow. Within four years. Wow. And that's my beliefs. And so, guys, that's a ballistic. A little bit of beliefs and believing in a new self-image and identity and a new story. Gosh, so good.

You're going to tell us about beliefs, what they are. Yeah. So when you were born, were you born with any beliefs? No. Were you born with any habits? No. Were you born with any fears? No.

No. So from a neuroscience and neuropsychology perspective, of a belief is nothing more than this. Imagine that you're born and your brain's made up of 100 billion marbles. And every time you have an experience or somebody says something to or you read something or you watch something, these marbles make these connections. And the connections that are reinforced

go from conscious connections to subconscious connections. And once these subconscious connections are made and reinforced, they run the show 98% of the time. So a belief is nothing more than a reinforced pattern in the brain. And our conscious brain can choose what we want when we're in that part of our brain, but our subconscious mind can't choose its program from the age of zero or three in the imprinting years, three to about seven or eight the modeling years, and then eight on, it's the experiential years. And so if you have these powerful beliefs that you're good enough, you're smart enough,

you're worthy to achieve the goals that you have, if you have these powerful beliefs, you are able to achieve any amount of income you choose no matter what the amount is. You just need to learn how. So if you have these empowering beliefs, you have brain coherence between conscious and subconscious. What if you said, okay, I want to make, let's just say $100,000 a year or a million. It doesn't make a difference. And I asked you, what do you need to believe about yourself to achieve? So I need to believe I'm smart enough.

Good. Write down, I am smart enough. What else do you need to believe? I need to believe that I am worthy. I need to believe that I deserve this. I need to believe that it's possible. I need to believe you write down five or six or seven beliefs. They're just words on a sheet of paper.

Now, let me stop for just a moment. I'm going to tell a story and come back to this. I want you to imagine that somebody tapped you on the shoulder sometime today and say, hey, I work with Steven Spielberg and Tom Hanks in Hollywood. And we have this new script, okay, that if you get really good at this script where you could read it in front of a camera without the script, we'll pay you 10 million bucks. Now, I want you to imagine you've never seen the script. You don't know how to act, but they said to you, we're going to give you an acting coach. We're going to give you everything you need to

memorize the script. We'll give you everything you need to act it perfectly. What would you do to take that script that's on a piece of paper that you've never seen before? What would you do to take that script to make it yours for you to own it. And the answer is you'd probably read it like what once? Would you read it maybe 100 times, 200 times, 500 times? You think you might role play with somebody while you're holding the script in your hand? Do you think you might research the role? Do you think you might take a camera and practice it?

And do you think that if you practice it one time, 50 times, 100 times, 500 times, you can finally put the script down and you can get in front of the camera and go, boom, here is the script. think you could do that. Well, guess what? A script that's on a piece of favorite that you don't believe with practice, you start to believe. So what happens if you take a belief system and you start to imprint it into your subconscious mind initially through conscious repetition, but there are ways to access the subconscious mind that we know today that are faster and easier than just doing it consciously. And so you take a vision of you achieving your goals and dreams. You take the beliefs you need you, learn how to manage your emotions a little bit better,

and then you develop the habits, which again, are nothing more than neural patterns in the brain that have been reinforced. And when you learn how to deactivate the destructive ones and activate constructive ones through space repetition and reinforcement, now you are resetting your default way of being. So a belief is nothing more than a reinforced pattern that if you learn how to de-eathinge, activated and create a new one, it's like a software upgrade for your brain. Wow. So, guys, what he didn't say, so good, John. Thank you. Guys, this is stuff that you pay thousands of dollars for, but you, by the way, can get in his book and you get here because I know him for free. But guys, what he didn't say is beliefs are necessarily true.

No. Thank you for me. And this is important. You know, I've told you many times, everybody, that your thoughts aren't necessarily true. Your beliefs are not necessarily true. their patterns reinforced over time. And so if you could create this new script that's reinforced these patterns over time, that's a conscious way of doing it. Give us one key. He said, we know now there's subconscious ways to do it that are faster and more powerful. Give us one that is a new hack to do this.

So one that everybody's heard of, and very few people do, unless you're a professional athlete, astronaut, or Navy SEAL, is visualization. Yes, thank you. Simple, simple. I know you had Phil Mickelson on in the past and I watched it. And if you think about visualization is simulation. Now, here is the difference. Whoa, that's good.

Okay, go ahead. So, visualization is simulation. So when we close our eyes or even if our eyes are open and we start to use our Einstein brain, the imagination, we now have just activated one of the biggest centers of our brain, the occipital lobe, that's connected to the motor cortex. It's connected to the motivational circle, the nucleus. is that releases that dopamine that makes you feel good, that makes you want to take action. So if you visualize yourself achieving the goal, if you visualize yourself behaving in ways that

match the new belief, if you even visualize the words, or you take the words on a sheet of paper and you read them, run your right finger across it, run your left finger across it, close your I see it and feel it, your brain is creating a mental movie with the words. And as it creates a mental movie with the words, that's happening in your subconscious mind. And when you give the subconscious these instructions, a couple things happen because of the way the brain hierarchy works. Number one is survival, but then number two is safety. And then number three is energy conservation. Now, when you do something 20, 30, 40, 50 times, it takes about 60, days to 365 days of repetition to override an old habitual circuit, not 10 days, not 21 days,

66 to 365. So if you visualize yourself achieving the goal, feeling the success that you want to feel, seeing the belief on the screen of your mind, you are actually creating a neural network through the science of neuroplasticity, and the networks that you reinforce become the most dominant networks. And since your brain wants to conserve energy, if you do this on a consistent basis, your brain says, okay, you're doing this so often. Let me just make this automatic. Let me set aside the old beliefs. Let me replace it with the new beliefs. And now you've deliberately and consciously evolved yourself. My gosh. So guys, it's patterns. John, thank you.

John used a word earlier, which was coherence and it can fly by. But when you've done this hard work, And I say fun work, by the way, on your subconscious brain, on your subconscious mind. What happens is now when you set that ambitious goal, there's a coherence between what's lying underneath you and what's on the surface. And that's why you know people, you all have someone you know that. Boy, when they point their mind at something, it's almost like a weapon. When they point themselves at a dream, they draw it towards them. Part of that's energy.

Part of that's vibration. But a big part of that is coherence in your brain. And so you've got to do this difficult work that you might think is difficult, which, by the way, is fun, is easy, and it's really just a matter of patterns and taking control of your life. Taking control of the things you do, you can literally, everybody, change your life. You can change the external parts of your life by changing the internal or the inner sizes that he teaches part of your life. That's why I do this show is what we're talking about.

Can I just piggyback on something? Please. Since you picked up on the word coherence, and you mentioned the last, law of attraction earlier. For the people who think that the law of attraction is, you know, think, believe in your achieve. First, I'm going to tell you that's bullshit. So let's call it.

I love this, man. I love it. But I want you to think of your brain just a little bit differently and think of it this way. Let's say you love rock and roll. And let's say rock and roll is on station 95.5. If you're on station 92.1, that might be classical. If you're on station 98.7, that might be punk rock, but a 92.5, that's rock and roll.

So imagine coherence just means locking your electromagnetic spectrum of your brain. Lock it and load it on exactly what you want. So what's the vision, what's the goal, what are the beliefs, what are the emotions that create coherence? So you're locked and loaded to the frequency of the universe that is matching that goal. Part one, part two, is when you get locked and loaded, you've actually activated the Einstein brain, connected to the motor cortex, connected to the dopamine release in your body, and when that happens, okay, now you're in coherence, but there's another part that happens in this Einstein part of the brain.

That's actually what the latest neuroscientist psychologists are thinking is connected to this GPS part of our brain, to the frequency of where all of the twilight. tools, resources, people are that resonate with that frequency. So we've been evolving for what two and a half million years, this Homo erectus to now 108 billion humans on Earth with a brain that's been changing and growing. And my belief is we're just scratching the proverbial surface. When we talk about, you know, little quantum mechanics or quantiface with entanglement,

how we're all connected. We're all tuning into the frequencies that are, us and within us and all around us, now when we learn to use our brain better, it's just mind-boggling how we can achieve goals and dreams that we thought were impossible to achieve before. This is the fun part now. That was a great conversation. And if you want to hear the full interview, be sure to follow the Ed Milet show on Apple and Spotify. Links are in the show notes.

Here's an excerpt I did with our next guest. All right, welcome back to Max Out, everybody. I'm so excited to have this guest here today. By the way, she's made a huge sacrifice. At the time we're recording this, there's a storm where she lives in Texas. Snow's rolled in. There's no power. She went and got a hotel room so that we could do this today.

So if you see the background, that's where she is. And you wouldn't know it from the background, but this is one of the most remarkable people I've ever talked to in my life. I had a great honor of being on her show. She's a cognitive neuroscientist, which just even saying those things is a miracle that I can get that out of my mouth. Never mind to understand what it is. she's one of the most brilliant people you ever going to be in your life she's a best-selling author she's got a PhD in communication pathology she's brilliant and you're going to write a bunch of notes today i mean like a bunch of notes so dr caroline lee thank you for being here and making a

sacrifice to be here today oh ed i wouldn't have missed this so thank you so much for that lovely introduction and i just absolutely love talking to you we had the most amazing talk on when you when i interviewed you and i think you're incredible as well so thank you you teach like i think you call like five steps to mind management. Yes, the neuropsychical. So give us a quick, what's difference between brain and mind? And what are these five steps to managing our mind? Maybe you just listed a few of them there, but I like lists. So I'm just wondering what those are. Absolutely. Well, first of all, the five steps, we call the neuroscience, what I call it the neuro cycle. So with your mind, you're cycling through your brain, you're directing the neuroplasticity, which is really nice to know.

You can actually direct changes in your brain. So my whole premise is that if you are all your mind is always working and it's always changing the brain and it's always happening. Can we direct that process? So for three, almost four decades now, I've been researching that. And the answer is yes, and that's what's in the book, cleaning up your mental mess. So if you add the neuros cycle to your lifestyle, and it's a lifestyle, you actually will literally improve your ability to manage your mind by 81% and more, which is phenomenal because it means that you influence cellular health through the telomeres,

which we can unpack as well. You can reduce inflammation. You can improve your immune function, your cardiovascular function, neurological, kidney, everything about your body will respond to mind management. Because your mind basically is driving all those functions anyway. Your gut health, your gut brain interaction, all of it isn't happy. If you dead, your brain and body are dead. So what's the difference between a dead person and an alive person?

Mind. So if mind is messy, brain and body are messy. if mind is cleaned up and it's a process because we're all going to be messy because we have free will. And part of getting a mind sorted out, part of mind management is dealing with a mental mess. It's accepting I'm going to make bad decisions. I'm going to get into arguments. I am going to make, you know, misunderstand people. I am going to have acute traumas and toxic traumas and imposter syndrome and people pleasing and all this stuff all of us go through in different ways.

So I'm going to have that and it's okay. but how am I going to manage it? So for me personally, what's happened over the years is that I still go through these things, but the difference is I'm 81% more efficient in identifying and managing. So instead of something that could throw me years ago for days and affect my work and everything, I can deal with it within seconds and minutes and get back on track. So that's one part of the answer. So before I go to mind, brain, do you want to ask anything or unpack anything with what I said?

So are there specifically five things like it are going to sequence? Yes, it's a sequence. So before I tell the sequence, let me tell you mind brain because it'll make so much more sense. Because I've alluded to it a lot. So your mind is separate from your brain, but inseparable. So what is the brain? The brain and mind are not the same thing. And the brain and body collectively are made of 37 to 100 trillion cells.

And your mind is, and then those 37 to 100 trillion cells arrange themselves into this incredible. the brain and the heart and the lungs, etc. And your mind is what actually is the external force that keeps them going, the blood flowing, the chemicals, electricity, the electromagnetics, all of that, which is phenomenal. So that's why if our mind's not managed, the body and the brain will be a mess. And so, and that goes down to even like if you are eating, if you're eating, maybe eating a farm to table, wonderful diet, etc.,

but you're not dealing with your anxiety or you're not, you're trying to stuff it down, or you're not dealing with that bad habit or that toxic trauma, you will lose up to 80% of the nutrition because your mind has affected the ability of the digestive system to actually digest and get the simulate the nutrients. And sometimes it's kind of messy and sometimes it's great. And we all, if we're human, we are going to experience messes and there's no shame in that. The sooner we get rid of the shame and guilt and condemnation around being messy. And the sooner we as leaders talk about the mind more authentically, the more we give people that follow us a permission to talk about mind. Only 3% of leaders are talking about mind, which is terrible.

So that's creating the stigma that they're pretending that be perfect. And that's why we see people that seem to be perfect in their lives and they're committing suicide. Meanwhile, it's because we've got this philosophy in this day and age of not being open and seeing issues of the mind as helpful messengers of an underlying issue. The neuropsychle then is these five-step. It is how you manage your mind moment by moment. So it's a lifestyle. So the neuro cycle is what you do when you're awake. and conscious and it then automatically prepares you for sleep because sleep is fixing up your brain.

So your mind is always with you. So your mind always needs to be managed. And so an analogy, and then I'll dive into the five steps, you can go three weeks without food. You can go three days without water. You can go three minutes without oxygen, but you don't even go three seconds without using your mind. So you're always thinking, feeling and choosing. Yeah. So it's gather awareness.

Second step is to reflect. third step is to write, four step is to recheck, and the first step is an active reach. So each of those, they're so profound, they do the most phenomenal stuff in your brain. And the first half of the book where I talk about the mental health system and I talk about my clinical trials, I do explain what each of those steps are doing. So the first thing is to gather awareness. Gather awareness, and I've chosen words very carefully, if you think of a big fat apple tree and you're apple picking, and this apple tree is so full that you actually.

can't like you just go up and you just nudge it and the apples are just falling on your head. That's how we often feel when our mind's a mess. Everything's just falling on our head and it's just too much. So what you can do with the neuropsycho is when you feel that situation coming on, remove yourself from the tree and stand back and watch the tree and gather awareness of all of that. Don't be scared of it. Don't run away from the apple tree. Just stand back and observe the apple tree.

Observe what's going on there.