The Ultimate Human with Gary Brecka - 75. A Limitless Mind: Jim Kwik’s Secrets to Unlocking Your Brain's Potential

Episode Date: July 2, 2024

Unlock the secrets to a limitless brain with Jim Kwik, renowned brain coach, podcaster, and founder of Kwik Learning. In this episode, Jim and Gary explore practical strategies for cognitive enhancement & how to unlock your brain’s full potential with cutting-edge brain methodologies, practical techniques for different situations, & the powerful impact of neuro-nutrition. Stay tuned as Jim unveils his top 10 keys to achieving a limitless brain! For more information visit: https://bit.ly/3xEi6BC Follow Jim Kwik on YouTube: https://bit.ly/3VP0XNr Follow Jim Kwik on Instagram: https://bit.ly/4cKFJr6 Follow Jim Kwik on Facebook: https://bit.ly/3XKSwFy Follow Jim Kwik on TikTok: https://bit.ly/4coEPRk 00:00 ​Show Intro 01:31 ​Introduction 03:35 ​Back-story of Jim Kwiks Introduction to Cognitive Learning 05:29 ​Jim Kwiks Severe Learning Challenges as a Kid 06:45 ​Jim Kwik tagged as “The Boy with the Broken Brain”  08:15 ​Adversity Leading to Post-Traumatic Growth 09:09 ​Limiting Beliefs vs. Brain Optimization 12:16 ​“The Limitless Model” 14:12 ​Three “M” Dimensions: Mindset, Motivation, Methods 17:44​ How to Identify Self-Limiting Beliefs 18:30​ L.I.E. (Lies, Ideas, Entertain)​ 20:47​ Where Neuroplasticity thrives on: Novelty & Nutrition 23:44​ Neuro-Nutrition: Your Brain as an Energy Hog  25:10​ Brain Food Examples 28:40​ P.I.E. Exercise (Place, Imagine, Entwine)  39:39​ Memory Techniques for Practical Situations 40:15​ M.O.M. (Motivation, Observation, Methodology/Mechanics) 48:40 ​Filtering Environments before “brain temple” 52:29 ​S.U.A.V.E. (Say it, Use the Name, Ask, Visualize, End it) 59:27 ​10 Keys for a Limitless Brain 1:21:56 ​Brain Assessment: 4 Brain Types (mybrainanimal.com) 1:25:47 ​Final Question for Jim: What does it mean to you to be an Ultimate Human? 1:27:34​ Follow and connect with Jim Kwik​​ Get weekly tips from Gary Brecka on how to optimize your health and lifestyle routines: https://bit.ly/4eLDbdU PLUNGE - Use code “Ultimate” for $150 off your order of the best cold plunge & sauna in the US: https://bit.ly/3yYE3vl ECHO GO PLUS HYDROGEN WATER BOTTLE: https://bit.ly/3xG0Pb8 BODY HEALTH - USE CODE ULTIMATE10 for 10% OFF YOUR ORDER: https://bit.ly/4cJdJE7 Watch “The Ultimate Human Podcast with Gary Brecka” every Tuesday & Thursday at 9AM ET on YouTube: https://bit.ly/3RPQYX8 Follow The Ultimate Human on Instagram: https://bit.ly/3VP9JuR Follow The Ultimate Human on TikTok: https://bit.ly/3XIusTX Follow The Ultimate Human on Facebook: https://bit.ly/3Y5pPDJ Follow Gary Brecka on Instagram: https://bit.ly/3RPpnFs Follow Gary Brecka on TikTok: https://bit.ly/4coJ8fo Follow Gary Brecka on Facebook:https://bit.ly/464VA1H   SUBSCRIBE TO: https://www.youtube.com/@ultimatehumanpodcast https://www.youtube.com/@garybrecka View podcasts on all platforms: https://bit.ly/3RQftU0   The Ultimate Human with Gary Brecka Podcast is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions. Learn more about your ad choices. Visit megaphone.fm/adchoices

I grew up with severe learning challenges. When I was five years old, I had a head injury and I was rushed to the hospital. My parents said before I was very energized, very curious, very playful. But afterwards, I just shut down. Teacher came to my defense in front of the whole class and said these words, leave that kid alone, that's the boy with the broken brain. That label, you could say, became my limit. You know, I spend so much of my time talking about

bio-optimization, and I have never really spent any time talking about brain optimization. And clearly, that's the most important organ in the body. Yeah, I think brain health is prerequisite for good mental health. In my book, Limitless, I talk about the framework of there are three things you could always control control which I feel like Limit us or can liberate us if you fight for your limitations You get to keep them a lot of people say I'll believe it when I see it when it could be the other way around You could see it when you start believing In limitless I talk about limited idea entertain. It's not true that you're not smart enough or you're too old It's just an idea that we're giving energy to. I would say awareness, self-awareness is the number one starting point for any kind of change. Even for

people in a health journey, doing the diagnostic tests, you know, just to have some kind of baseline. Some of the most popular limiting beliefs around learning and growth and memory would be things like. Hey guys, welcome back to the Ultimate Human Podcast. I'm your host, human biologist Gary Brekka, where we go down the road of everything anti-aging, biohacking, longevity, and everything in between. And today's guest is a very, very special guest that you're going to get a lot from. I'm super excited to be running this podcast. We're over in London right now, speaking at the same conference. So I had my team reach out to him and say, hey, can you come and spend a few minutes addressing my audience? And he agreed to do it.

I've known this guest for quite some time. I've followed his work. I think that he is a thought leader in the industry and the category of brain performance, accelerated learning and memory improvement. And I spend a lot of time talking about bio-optimization, but not a lot of time talking about brain optimization. So welcome to the podcast, Jim Quick. Thank you so much, Gary. I've been looking forward to this conversation.

Yeah, so have I. And we've crossed paths a few times at a couple of other events. I think we were at Limitless. Yeah, we shared the stage a few times. I actually saw you a few years ago as a client. Yeah, I remember that. You helped me with something. I never disclosed that. No, no. Now that you've disclosed it. Yeah. But I remember, yeah, you came to my place in Sunny Isles. Yeah, it's gorgeous. Thank you. But, you know, I find it fascinating that so many of my guests, I say this all the time, so many of my guests that are making such an amazing impact in the world,

that have a transformative message or have a passion and a purpose that's really resonating with people, are there because they solved a problem in their life or they went through a journey, whether it was conquering addiction, whether it was overcoming something magnanimous in their relationship. And out of that came this massive purpose and it resonated and makes an impact on humanity because the problem that they solved is something that so many people struggle with. And I was really drawn to your story

because your journey began very early. See, most people, I mean, most of my guests, their journey begins in adulthood. But I think your journey began when you were a very young boy. And if you don't mind, just tell my audience a little bit about that journey and how is it that you became so obsessed with learning and the brain and the cognitive abilities of humans? You know, I believe the life we live are lessons that we teach. My inspiration really was my desperation at events like this, where we're addressing thousands of people on stage. If there's time, I'll do this demonstration where we'll pass around a microphone to 50 or a hundred

people and they'll introduce themselves and I'll memorize all their names from stage or 100 numbers or 100 random words and do it forwards and backwards. But I always tell people, I don't do this to impress you. I really do this to express to you what's possible because the truth is every single one of your listeners, your viewers could do that too. We just were not taught.

And I know it's a big claim. So hopefully after this conversation, be able to give some people some techniques and some tools and some belief in that. Right. But I know it's possible. It's just because I couldn't do that. I believe there's no such thing as a good or bad memory. For instance, there's a trained memory and untrained memory. And we're having a conversation before we started recording on mental fitness and how important it is to be mentally fit. And part of it is we could exercise our focus, our concentration, our memory, our thinking, and so much more.

Yeah, I also do believe that for me, I took my mess and turned it into my message. Turned my mess and turned it into my message. Turned my mess and turned it into my message. That our struggles could be strengths because I grew up with severe learning challenges. Very, very severe. When I was five years old, I was in kindergarten class and I took an unfortunate fall. Some people would say it was a fortunate fall,

but in hindsight, I had a head injury and I was rushed to the hospital. And hit your head on the radiator. Yeah, it was blood everywhere. My parents said before, I was very energized, very curious, very playful, but afterwards I just shut down. I became very isolated,

more and more stoic. I mean, I would have these migraines every day as a five-year-old and i just thought it was it was normal i have these uh sensory these balance issues so i wasn't really good at sports uh focus memory i had processing issues so teachers would repeat themselves over and over again and then i would learn to pretend to understand but i didn't really understand to avoid the social embarrassment of not grasping a subject you would see that somebody was maybe even getting irritated having to yeah or parents or somebody and i would learn to game it and just pretend and you know it took me three years longer to learn how to read with my brain injury as the

other kids so that was that was uh embarrassing so a lot of self doubt. When I was nine years old, I was being teased and a little bullied because I was slower than the other kids. I wasn't understanding the lessons. And teacher came to my defense in front of the whole class and said these words, said, leave that kid alone. That's the boy with the broken brain. And that label, you could say became my limit. You know, adults have to be very careful of their external words because they often become a child's internal words. So, you know, that self-talk we have inside every single time I did badly in school, which was every week, I would say, oh, cause I have the broken brain. That literally became my language to myself when I was in pick

for sports, which was all the time I would say, oh, cause I have the broken brain. You started to identify with it. Very much so. Yeah. And so, you know, I had a lot of self-doubt, self-confidence issues. My superpower was just shrinking because I never knew the answers. I didn't want to be called on in class. So even thinking about it, my shoulders would collapse.

I didn't want to take up a lot of space because I didn't want to be bullied and I didn't want to be called on. I was phobic of public speaking because I never knew the answers. So that's, which is interesting, right? Life has a sense of humor. My two biggest challenges growing up were learning and public speaking. And you know, that's all I do for, I public speak every day on this thing called learning. But it's a testament to those watching, listening, maybe some of your struggles have become strengths that would challenge. Or they need to become strengths. And some of the challenges led to change.

That adversity can be an advantage. We hear a lot about post-traumatic stress. We don't hear a lot about post-traumatic growth. The psychological phenomenon where you come out of a situation, experience experience and you wouldn't wish it upon anybody, but you wouldn't change it maybe for yourself because through it, you found something, you've got clarity or maybe a mission. You've, you develop some kind of trade, some kind of purpose and some kind of strength that you didn't realize that you, you had. Right. Yeah.

So I would say that, you know, I believe we are going back to how you started this conversation. I think we're best suited to support the person we once were. And for me, you know, it was that I wanna support that person, that kid that would self doubt, distracted, you know, couldn't learn very well,

had a broken brain, low self-esteem, and I just want to give them hope and help. And how important is it for people to recognize those limiting beliefs? Because I think that, you know, if I'm listening to this, you know, I'm wondering, what's my limiting belief? You know, what are some of the things, internal things that I've accepted about myself that may actually be true that are limiting me? I remember hearing a story about Oprah Winfrey crediting this philosopher named Gary Zukav with helping her lose weight. And she tried all these diets and hypnosis and all of these different things to try to lose weight. And she tried all these diets and hypnosis and all of these different things to try to lose weight. And this philosopher somehow came in and got her to lose this massive amount

of weight. And when they asked Gary Zukav, how did you get Oprah to lose all this weight? He said, I had her stop seeing herself as a fat person. And he went on to talk about how smokers see themselves as smokers. And part of the addiction cycle is not seeing yourself as an addict, where some of the counseling for addicts is to accept the fact that you're an addict. So it's a very interesting dichotomy, right? Is do I always see myself as an addict and say, I'm always going to struggle with this because I'm broken, I have a broken brain? Or do I start to see myself as the non-addict and addiction should never have been and will never be a part of my future. Yeah. Right. So talk about a little bit about that. Like how,

how do, because I'm fascinated by, you know, I spend so much of my time talking about bio-optimization and I have never really spent any time talking about brain optimization and, and clearly that's the most important organ in the body. Yeah. I think brain health is, is prerequisite for good mental health.

In my book, Limitless, I talk about the framework of there are three things you could always control, which I feel like limit us or could liberate us. And so if everyone could think about, and I'll talk about the belief about identity and how it affects our performance, our mental performance. So let's turn this a little about masterclass. If someone's listening to this, I want you to think about an area of your life where you feel limited, any area of your life. So we can make it practical and relevant to yourself.

Meaning limitless is not about being perfect. Limitless for me is about advancing and progressing beyond what you're currently demonstrating or beyond what you believe is possible, right? So in what area are you not advancing or you feel stuck? So everybody could think about that. Between your finances, your impact, your happiness, your reading speed.

Struggling with your health. Partnership, anything. Anything, anything where you're not making progress. You feel like you're contained in a box. That box by definition is three-dimensional, right? There are three forces that can contain that box. And these are the same three forces that will liberate you out of the box. And I call it the limitless model.

So if you can imagine three forces like represented by circles, three intersecting circles, like a Venn diagram. The one like Mickey Mouse, two ears on the top and one head, one face, the faces are the methods, right? And we teach a lot of methodologies on how to read faster, how to learn languages, how to remember names and faces, how to give speeches without notes, those kinds of things. But I always realized that a lot of people know what to do, even when it comes to their health and wellness,

but they don't do what they know, right? Because common sense is not often common practice, you know, and I have to applaud your listeners because they probably know more about this subject than most of their friends and family will ever, they've probably forgotten more about the subject than most of their friends and family will ever learn, you know, and they probably get, you know, some slack for always listening to podcasts or books or whatever.

But, you know, but the life you live are the lessons you teach. And I always tell people, like, don't, I wouldn't take credit because we're so scared of what people are going to think, like maybe loved ones. And I wouldn't take criticism from someone you wouldn't take advice from. I think that's a good, just in general, good, good rule. Right. But going back to you. That's a great one. I wouldn't take criticism from someone you wouldn't take advice from.

Yeah. Wow. Because a lot of us are afraid to, I feel like life is difficult for one of two reasons. Either we're leaving our comfort zone, we're going to the unknown, we're stretching ourselves, doing something that they haven't tried before, right? Like some of your protocols. Or life is difficult because we're staying in our comfort zone and nothing is changing.

Comfort zone is a nice place to visit, but nothing grows in the comfort zone. And so the first two circles I just want to highlight here because ultimately knowledge by itself is in power, it only becomes power when we utilize it and implement it. Right. And so the methods are there, but what's keeping us from using the methods? The first circle is a circle that you asked about, which I think is really our mindset.

So three M's it's mindset, motivation and methods. Those are the three dimensions that contain a box and the same three forces you could expand the box with. And so- Mindset, motivation, and methods. Yeah. So either people are stuck in that box because they don't have the methods to get out of the box.

They don't know how to lose that weight or to live longer or to have more energy or better memory, read faster or investing, whatever the methods are. But they could also be contained in that box because their mindset keeps them in that box. Three things, like what you believe is possible, what you believe you're capable of, because people could be listening thinking,

oh, it's possible for Gary, but am I capable of it? Right? So what you believe is possible, what you believe you're capable of, and also if we're gonna get really raw and real, what you believe you deserve. I mean, also if we're gonna get really raw and real, what you believe you deserve. I mean, some people could be stuck in that box as they don't feel like at some level,

they don't deserve to be happy or healthy or in that relation or loved or what have you, or have that success, right? And so mindset is a big deal at these events that this event we're speaking at, someone came to me yesterday at dinner, they're like, I'm so glad you're here, you're a memory coach. I have a horrible memory, I'm just getting too old.

I'm just not that smart. And I literally say the same thing every time I say, stop. If you fight for your limitations, you get to keep them. Right. If you fight for your limits, they're yours. If you fight for your limitations, you get to keep them. Yeah, because I feel like our brains are this incredible supercomputer

and our self-talk is the program it will run. So if you tell yourself things like, I'm not good at remembering names, you won't remember the name of the next person you meet because you program your supercomputer not to. And your mind is always eavesdropping on your self-talk. And it's not to say you have one negative thought and it ruins your life any more than eating a muffin or a donut will ruin your life, one.

But if you ate that donut 30 times a day, every day, everyone will say there's a consequence. Right. And it's really hard to create a positive life with a negative mind. So if we find ourselves saying something like, I don't have a great memory, even just editing it and adding a little word like yet at the end, I don't have a great memory yet. It just opens up the possibilities and the potential. Right. But I really do believe that all behavior is belief driven. Meaning if you want to create a new, a new result in your life, you have to do a new behavior in order to do that new behavior.

You need a belief that says that's even possible. Right. Because if you believe you can or believe you can either way you're right right henry ford said that you're right i remember yeah yeah great quote so i feel like this self-talk and the beliefs that people have about themselves um become very much self-fulfilling then it's not that you'll a lot of people say i'll believe it when i see it when it could be the other way around you know you could see it when you start believing it yeah yeah and i think that's it is so true that we interpret the world around us and we we see what we're looking for very often it's like that red like that red car experiment where it's like one of those things where coming here you ask somebody if they had a

red car if they saw red cars on the street and you're like yeah i'm kind of sure yeah but nobody knows details but if someone was paid like a hundred dollars for every single here's a game here's a hundred dollars for every red car you could see everyone's gonna be looking for those red cars and they're gonna appear everywhere they're gonna appear and i do believe we we what we're what we're looking for we we see more of for sure so how do i identify some of those limiting beliefs you talk about this box that we're looking for, we see more of for sure. So how do I identify some of those limiting beliefs? You talk about this box that we're in. If I was gonna close my eyes and say,

I'm gonna start this journey of trying to change my beliefs so I can change my outcomes, it's gotta really start with this self-assessment, I would imagine, of what are some of my limiting beliefs. So how do I, like, as I sit here with you today, I can't think of a limiting belief off the top of my head, but I'm sure that if I really focus, I could realize, you know what, there are-

We have countless beliefs. And I feel like our lives are a reflection of our beliefs. And so I would say in Limitless, I talk about lies. And a lie is a limited idea entertained. I use a lot of acronyms. Limited idea entertained. It's not true that you're not smart enough or you're too old or what have you. It's just an idea that we're giving energy to.

And so I would say awareness, self-awareness is the number one starting point for any kind of change, right? Even for people on a health journey, doing the diagnostic tests, just to have some kind of baseline. Some of the most popular limiting beliefs around learning and growth and memory

would be things like genius is born, right? Right. We talked about this right before the podcast that your, that your intellect is fixed. Yes. Like she's a smart person. He's a smart person. Wow. He's great at math. She's. Yeah. And it's one of those things. And the challenge with it is that you're either born with it or not born with it. Even, even growth mindset, you don't, even with children, reinforce that, oh, you're a genius, you're so smart,

as opposed to reinforcing, wow, you worked really hard at that. I'm really proud of you. You put so much effort. Because if somebody is saying you're selling a child or even an adult, which is an older child, and you're so smart, then when they don't achieve something, they're limited because they either had it or didn't have it as opposed to rewarding effort, perseverance, consistency, right?

And so when it comes to genius is born, I think it's false based on my research and personal experience. You know, we have an online, the largest online academy of brain optimization, accelerated learning students, 195 nations. We get a lot of feedback and it's been my experience. Genius is not born.

It's really built through training, through coaching, you know, through, through- Great athlete, right? Yeah, exactly. And even when you look at IQ tests, it's just, it's hard to take seriously, like a test you take when you're eight years old is the same potential you have when you're 88 years old. It just doesn't make any sense knowing what we know about the brain and neuroplasticity and we can make new connections. We get older, but we get so much wiser based on, and neuroplasticity and we can make new connections. We get older, but we get so much wiser based on...

And neuroplasticity, which is the connect... Our brain's a phenomenal ability to adapt. It thrives on two things, novelty and nutrition, just like your body, right? If you wanna grow muscle, you go to the gym, give it novelty, you work it out, and then you feed it your amazing nutrients. To be able to- nutrients yeah and you talk about

neuro nutrition and your top 10 foods for brain health which i'm definitely going to draw out of you on this podcast um uh but you know and and it was very refreshing for me to see that because i talk about basic nutrition for human optimization you know and and i don't have a dogma around a specific diet i'm not keto paleo carnivoreore, raw food, vegan, vegetarian, pescatarian. I think that those set people up for failure. I believe in a whole food diet, meaning that we should be eating whole foods. And if you look at the research in Blue Zones, it really supports that. There wasn't one specific diet that stood out it

wasn't like only the meat eaters lived the longest only the fish eaters lived the longest only the vegans lived the longest there was a uh actually a pretty vast amount of discontinuity in in their diet some were high carbohydrates some were high meat some were high fish and oil, some were actually high in dairy and wine, right? The French were really defying the odds, you know. Hey everyone, if you've been tuning into the Ultimate Human Podcast for a while now, you know I'm very selective about the products that I endorse. I only feature items that I personally use daily to enhance my own health and wellness. One product I use daily is the Echo Go Plus. This portable hydrogen generator is a game changer. Simply take the top off, pour your bottle of water in, and with the push of a button, it transforms into high concentration hydrogen water. You'll see the bubbles rising. That's the hydrogen being generated right before

your eyes. Hydrogen water offers numerous benefits, and these are backed by peer-reviewed clinical studies. These include reduced inflammation, enhanced absorption of our supplements and our nutrients, balanced stomach acid levels, and support for your gut health by feeding beneficial bacteria. In my opinion, hydrogen water is by far the best water you can drink. And with the Echo Go Plus, you can take it anywhere. Visit echo water.com. That's echo water.com and enter the code ultimate 10 for a special discount and elevate your hydration game. Now let's get back to the ultimate human podcast. But you talk about neuro nutrition. Um, and I

think it's really important because, um, there are foods that are really great for your brain. Um, and you gave a list of the top 10. I think I've memorized six of them, but I- Oh, I can teach you how to memorize. Okay, yeah. Clearly I need to take your course because I watched your podcast and didn't retain it. Yeah, so there's two chapters in Limitless

on brain nutrition, neuro nutrition, that your brain is only 2% of your body mass, but it requires approximately 20% of the oxygen, of the nutrients. It's an energy hog, right? Your brain and it burns a lot of calories and needs to be fortified. And so there are certain foods... Now I'll stipulate this with I believe everyone, I have a similar approach as you do.

I don't have dogma around, I feel like everyone's bio-individual. And just like how there's personalized medicine based on a DNA test or personalized nutrition based around a nutrient profile or microbiome test or a slew of other tests, we've also created a personalized performance learning based on an assessment which we could talk about a little bit later in terms of brain types like how we there are four main brain types and once you know your brain type you kind of know your kind of like love languages like when you really thrive based on your thinking patterns and it explains your family, your friends. But to go to nutrition,

what you eat matters especially for your gray matter, right? That just kind of makes sense. And what I would say is I always prefer people get things from food personally. And again, some people could be allergic to some of these foods. So, you know, talk to your nutritionist and your qualified practitioner. Some of my favorite brain foods, avocados, monounsaturated fat. I won't go into all the details here. I think a lot of people know this.

Blueberries, I like to call them brain berries. Two for two so far. Awesome. Broccoli. It could be good for... And again, everyone has different preferences. One of the ingredients also is sulforaphane, which is good for cognitive health and performance.

Olive oil, I call the olive oil good for the brain. Eggs if your diet allows, choline in eggs, because it's acetylcholine which is important for cognitive health uh a few more green leafy vegetables uh like kale and spinach um and you kind of get your omega-3 your dhas some people get it from flax uh i get it from salmon sardines yeah um turmeric turmeric the active ingredient is curcumin, it lowers the systemic inflammation. Walnuts is a great thing to snack on, vitamin E, neuroprotective, and probably everyone's favorite dark chocolate.

Generally what's good for your mood- But there's a percentage of dark chocolate, right? It's like 70% or higher, what's the number? It is high and low in sugar, not milk chocolate, but generally what's good for your mood is gonna be good for your mind. There are polyphenols and just makes you feel good. So here let me just show people a real quick trick to memorize this list. There's a... the largest chapter in Limitless is the chapter on memory improvement. I wrote it in Greece.

I found out there's a goddess of memory, which I thought was really interesting. And her children are the nine muses of science, literature, and art. So the mother of science, literature, and art is memory. And they had some of the most, had incredible tools and mental tactics for memorizing things before printing presses.

Like I was always curious, while my work is based on neuroscience, adult learning theory, you know, the modern research on brain performance. Also, I'm always curious about ancient wisdom, right? Yeah. And what did people do before they had this technology, printing presses and computers and everything to memorize? And there's a 2,500-year-old memory technique where orators in Greece would memorize their speeches and poetry

using a memory palace. A memory palace. Yeah, a memory palace is an area that you're familiar with, maybe your home, your office. People could use the mall, their school. And we realized that human beings remember where things are. Like think about it, thousands of years ago as Hunter got through, we didn't need to memorize formulas or numbers or things like that.

We need to memorize where things were. Where's the food? Where's the good soil? Where's the clean water? Where's the enemy tribe? I mean, that was our survival. And so we remember things in space. So the idea here with the memory palace is you take spaces you're very familiar with, like your home, and you put the information, you imagine the information you want to remember around a journey in those places. So in this case, we could use our body, right?

So I challenge everybody to do this because don't just hear it. And you'll impress yourself. I'll teach you how to memorize those 10 foods forwards and backwards in just a couple of minutes. It takes more time to explain it than it is to do it. And I just remember pie. Remembering is easy as pie and pie is not a brain food.

Okay. I use a lot of acronyms. Damn it, I just put that one on the counter and take it off. So it's an acronym. Yeah, the P is a place, the I is imagine, the E is entwine. So you need a place to store information. You need I, you need to imagine. We tend to remember things better when we can imagine it, either see it or feel it or hear it.

And then the E is entwine, which is connect the place in the image. And I'll show everyone exactly what I mean. So imagine 10 places on our body. So I want everyone to say this, do this, feel this. Take your hand, put it on top of your head and say top. Top. Top. All right. So that's your verbal memory. We're named 10 places, top to bottom. Go right down. Two is nose. Nose. Nose. And everyone's touching your nose. If you're just listening to this and saying it.

Down. Three is mouth. Mouth. Good. And audience also listen. Four are ears. Say it out loud. Ears.

Ears. Yeah. Five is throat. Throat. Okay. So we're halfway there. And this is kind of, remember, our brain is an organ, but it acts more like a muscle, and it's use it or lose it.

And if I put my arm in a sling or a cast for a year, it wouldn't grow stronger. Right. It wouldn't stay the same. It would atrophy. Same thing with our mental muscles. And so this is a way of exercising our mental muscles. So number six are your shoulders. So what's number six?

Shoulders. And seven is your shoulders. So what's number six? And seven is your collar. So what is seven? Collar. Eight, wiggle your fingers. Fingers. Nine is your belly. Everyone touch your belly. And 10 is your bottom. 10 is your bottom. All right. So that's one through 10, 10 places. So that's the first part of the memory palace. You need places that you remember. So we took our body. And now the second part is taking the information you wanna remember, in this case, the brain foods,

and turn them into an image and entwining it with the place, all right? And I'm gonna ask everybody to do this as if you're like 10 years old. Just have fun with it, be as creative, add emotion. The key, one of the keys to a better long-term memory is information by itself is forgettable, but information combined with emotion becomes unforgettable.

I mean, you think about your middle brain, we don't have to do the whole brain anatomy, but that seahorse looking thing is your hippocampus, right? Function, primarily memory. Connected to it is an almond shaped part of your brain called your amygdala. It's kind of like a switching station. It's the emotional center.

It's kind of like a switching station for emotion. So, but notice memory and emotions are so closely linked and people could know this because you hear a song, it could take you back to when you're a teenager, right? Or food or fragrance could take you back to when you're a teenager, right? Or food or fragrance could take you back to when you're a child. So information by itself, forgettable, but information combined with emotion becomes more unforgettable. So in this exercise, I'm going to ask you to imagine it and just add some emotion, make

it a little funny, humorous, sexy, whatever you want, gross or whatever, just to make it a little bit more impactful. So the first place on our body was what? The top. The top. And I want you to imagine there the first brain food, which are avocados. So just imagine avocados and, you know, you can make guacamole using it as a scalp conditioner.

And if it makes you laugh, Gary, you're not going to forget it. If you went out on the streets here, saw somebody with guacamole in there, you would just remember that. You wouldn't have to study it for an hour. You wouldn't have to repeat it a hundred times. This is how people memorize things. They study it for a long time. It's always, right, it's always like the variables in physics are always frequency, duration, and intensity. Just like if you want to build your body, you could give it frequency, you could do

lots of reps or duration. If you want to build your body, you give it a novelty, you give frequency, you could do lots of reps, right? Or you can spend more time duration on the treadmill, right? Or intensity, you know, you could use more intensity and get similar results. And the great thing about intensity doesn't take as frequency and duration take time. So just like marketing or advertising or sales, you could have frequent ads, right? You could have a longer presentation or a longer sales video or longer infomercial, right? Duration. Or you could have something that's so intense, it just touches people, you know, their emotional state and they just have to buy. Right. And so I always wanted for accelerated learning frequency, repeating something over and over again takes time.

Studying longer takes time duration. If you can make it more intense by seeing it, feeling it, visualizing it, you're more likely to understand it and retain it. So again, guacamole all over the scalp reminds you of avocados. And the second place on your body was what? The nose. The nose. And the second brain food are blueberries. So I want everyone just to imagine blueberries coming out of your nose. Feel the, smell the blueberries. Like they're ripe blueberries. They feel it inside your nose. I call them brain berries. I see it, feel it, smell it, amazing. All right, from there, the third place is our mouth and the third brain food was broccoli.

So I want everyone just imagine tasting broccoli, maybe it's stuck in your teeth, but just exaggerate it. Cause when you exaggerate it, you're taking something ordinary, making it more extraordinary inside as you represent in your mind. So lots of broccoli stuck in your teeth. Lots of broccoli stuck in your teeth. And you're embarrassed about it. Lots of blueberries coming out of the nose. Perfect. Lots of avocados in your mind. So lots of broccoli stuck in your teeth. Lots of broccoli stuck in your teeth.

And you're embarrassed about it. Lots of blueberries coming out of the nose. Perfect. Lots of avocados in the air. And then the fourth one place are your ears. And the fourth brain food, olive oil. So I want everyone to imagine you're cleaning your ears with olive oil. It's very, very simple, right?

Number five is your throat and the fifth brain food were eggs. So instead of an Adam's apple, I want everyone to imagine there's a, there's an egg, you know, however you like your eggs, they're just right in your throat and you can feel it. It's there. See it. Even if you can't imagine it, imagine you can imagine it. All right. So the eggs on your throat. All right, we're halfway there. Number six are your shoulders. And that was green leafy vegetables. So for me, I just think of shoulder pads made of kale and spinach.

Kale and spinach, you're just imagining it there. Kale and spinach, see and feel it. Good. Number seven was your collar and the salmon. So I want everyone to imagine, imagine a necklace made out of salmon sushi just have a fish necklace hanging there salmon fish necklace and make this salmon gross yeah for me i have salmon sushi and necklace um but just imagine it's also you're making more like make me imagine it's a week old. Oh. Yeah.

Okay. So that way you got it. You'll never forget that. Yeah. All right. Eighth is your fingers. And that, the eighth brain food was turmeric. So really easy.

That golden powder all over your fingers. You can't wash it off. It's in your nail bed. Turmeric. Good. Nine, ninth place on your body was your belly. The ninth brain food were walnuts. So imagine you're eating walnuts out of your belly button.

Or you're in the park, imagine somebody eating walnuts out of their belly. You would never forget that. You would, even 20 years from now, you'll still remember that, right? And that's how- Dude eating walnuts out of his belly button? Exactly.

Because when you understand how your memory works, you could work your memory, right? So walnuts, and they kind of look like a brain, just to remind you of the brain benefits. And then finally, 10 on your body is what? Your bottom. And that was dark chocolate. I don't want to know what anyone's thinking, but dark chocolate on your bottom. Dark chocolate on the bottom.

Just imagine it. Dark chocolate on your bottom. Dark chocolate on the bottom. Just imagine it. Dark chocolate on your bottom. All right. So to the listener or the viewer, I want you to imagine you're driving and you get a call from Gary and you're saying, hey, tonight after the event, we're going to have like a brain healthy, you know, party. Can you stop by the market and pick up these 10 things? And you're like, I'm driving, I can't write it down, but that you put it on your body, right? And you go to the market, you're walking around the aisles and you don't need, you don't need a shopping list. You know, usually people to make their shopping list and triplicates to remember everything. You don't need that because if you've gone to the store to buy one thing and you come back with like two bags full of things, except for that one thing that you went there for.

Yeah. Right. This will help that person. So now you're walking around the supermarket, the grocery store, the farmer's market, whatever. And you remember what you need to buy for this limitless brain party. The first thing is on, you have your list right on you. On top of your head, you have what? The avocados. The avocados. And then your nose, everybody. And people could pause this and also just write them down also. Post it online, tag Gary and me, see how many you remember.

Yeah, I love this. Yeah. Number three out of your mouth was the- Broccoli. Yeah, broccoli. And then- Stuck in there. You're cleaning your ears with that olive oil. And then in your throat or your neck area, you have hard-boiled eggs. And then that's five. Six are your shoulders. You have shoulder pads made out of? Spinach. Yeah.

Green leafy vegetables. Green leafy vegetables. Your collar, you have a necklace that is made out of salmon. Good. And yours is a week old. Mine was fresh caught. Eight is your fingers. What's on your fingers?

You have all that. Turmeric. Yeah, the golden powder turmeric. Number nine is your belly. What's coming out of your belly button? The walnuts. The walnuts. And your bottom is the dark chocolate.

Wow. So I just want to remind people. The funniest thing is my cameraman's doing it offline. Yeah just wanna remind people. That actually worked. The funniest thing is my cameraman's doing it offline. Yeah, yeah, yeah, I see that. I love that. And then the idea here is, you know, if you did well better than people did, you know,

you would imagine you did the first time, you know, and practice makes progress, but imagine it took more time to explain how to do it than to actually do it, right? When to see a picture, it's very, very quick, it's worth a thousand words. And I imagine a lot of people could do it than to actually do it. To see a picture, it's very, very quick. It's worth a thousand words. And I imagine a lot of people could do it backwards. I imagine a lot of people could go from bottom,

dark chocolate, to their belly button, which they have their walnuts and their fingers, theirs covered in, all the way back up to the top of your head. And I imagine you could even test yourself a week later and you'll remember most, if not all of them again. Wow. After one trial. And if you could do that with food,

what else can you apply that towards? Names and faces, client information, product information, languages, whatever suits you. So when you're actually addressing an audience and you're doing this um you know this memory uh trick for example and you have 50 people stand up and say their name yeah um you're not remembering 50 people's names because you're placing them around your body no different different different technique and it's similar like when people come to me

i know you work with a lot of athletes yes uh if people come to me, I know you work with a lot of athletes. Yes. If people come to me and say like, I want to have a better memory, that's like somebody coming to me as a coach saying, I want to be better at sports. Like what sports specifically, right? And you could customize tools and techniques, systems around that sport to really maximize your effectiveness. Same thing with memory. You know, use a different technique for remembering lists and speeches than remembering names. You know, certain principles are the same. To remember names, just a few things to think about everybody. First, remember mom. You know, it's kind of, I mentioned the mother of memory. Remember mom, M-O-M. I use a lot of acronyms as

shortcuts so everyone will remember it. Well, here, let me ask you. Most people have trouble remembering names, right? Right, yeah, most. Now, is it important? You know, I think it is in business, in life. Because how are you going to show somebody you're going to care for their future, their health, their finances, whatever you have to offer them if you don't care enough just to remember their name, right? Because people don't care how much you know until they know how much you care.

And if you forget someone's name consistently, you're saying you don't care how much you know until they know how much you care. And if you forget someone's name consistently, you're saying you don't care, they're not important. And then it doesn't matter what you say after that, right? Because it's already framed that way. So I would say nobody remembers all names, but nobody forgets all names. And I have a belief that genius leaves clues, that if somebody is really good at something

or they exhibit some kind of result, they're doing something, there's a method behind what looks like magic, right? The remarkable work you have with clients, it could look like magic from somebody who doesn't know, but they're following a method, right? That's very true. You know, just like a magician, it looks like magic,

but there's a methodology. And so I would say there's a method behind your memory also as well, that there's no magic pill, but there's a methodology. And so I would say there's a method behind your memory also as well, that there's no magic pill, but there's a process. And so I would say one of those things, if you don't forget all names, you remember some names, there's quality to those people that is a through line or a thread. And I think one of them is you're motivated. So the first M in mom is motivation because you don't remember all names but you tend to remember the names you're motivated that could be good client you're or you're attracted to that

there's some kind of inherent feeling right right and so i would say for the first thing to remember names touch and connect with that purpose because reasons reap results if you don't have a reason to remember something what you read you know who you're meeting a conversation you're not going to remember it right and even asking yourself I want to remember this person's name? Maybe it's to make some, show the person some respect, get a referral, do a sale, practice at the very least, practice these things I learned on this podcast. Yeah.

You know, cause which again, that, that Jim Rohn quote, what you practice in private, you're rewarded for in public, right? For all the work that you've done for the decades of experience that you had in your studies, especially with data, all that practice leads to the public changes and the public success that you have with clients. So I would say, first thing, M, tap on your motivation, ask yourself why.

The O in mom is observation. Yeah. The O in remembering someone's names is observation, meaning a lot of people, when they forget something, Gary, they blame their retention. And it's not so much your retention, it's your attention. A lot of people aren't forgetting, they're just not hearing it. Right.

And especially when it comes to names and faces, because usually they're not listening, they're in their own head. They're thinking about what they're going to say, how they're going to respond, right? So they're not even, they're in their own head. They're thinking about what they're gonna say, how they're gonna respond, right? So they're not even listening for the name. And so I would say if even as a mental experiment, like imagine the word listen inside your mind's eye, and then as a brain exercise, scramble the letters,

it spells another word perfectly, it spells word silent. And so like your brain is, I mean, think about it, 86 billion neurons, right? Upwards of 10,000 synaptic connections per neuron. I mean, there's more potential connections than there are stars in the universe, right? You have the most number, you have the number one most complicated,

you know, wealth building device on the planet between your ears that you're born with, but your brain doesn't come with an owner's manual and it's not user friendly, right? So that's why we wrote Lim doesn't come with an owner's manual and it's not user-friendly, right? So that's why we wrote Limitless to be an owner's manual for a brain, a functional one, practical, pragmatic, to get results.

And when you understand your brain works, you can work your brain. But here's the thing with observation and remember someone's name. You want to transform your overall health and connect with me directly? Then you need to visit theultimatehuman.com. On the site,

you can ask me your most pressing questions, suggest podcast guests and topics you'd like to hear more about, and sign up for my completely free newsletter. In the newsletter, I share valuable insights on living a healthier, happier, and longer life, free from harmful chemicals. While you're there, you can also pre-order my book and find the genetic tests I frequently discuss. If you're curious about products I use for a clean, healthy lifestyle, you'll find all of my recommendations from toothpaste to household cleaners. So head over to TheUltimateHuman.com. Your journey to better health starts here.

And now let's get back to The Ultimate Human Podcast. You're focusing on a name, but you don't have focus. You do it. A big principle, what we teach is taking the nouns in our lives and turn them into verbs. Meaning you hear, so I feel like sometimes going back to mindset, our lives are limited because media, we're being hypnotized. Media, marketing, whatever is telling us we're broken. We're not enough and whatever, right? Fear, everything for control.

And also it's not just external, it's internal. Sometimes we're hypnotizing ourselves, self-hypnosis by saying, you know, I'm not focused. I don't have energy. I don't have the smarts. I don't have a good memory. These are not things you have. They're things you do.

You don't have energy, you do them. So I find like a commonality between our work is like we wanna help people to transcend. Look a little word transcend, transcend, end the trance. This hypnosis, you know, that this is the reality. Like this matrix is the reality that we're supposed to be just sick and tired, you know, and not be low energy

and struggle in these kinds of areas. And so I would say same thing with our transcending our self-talk. You don't have energy. You generate energy. You don't have a memory. There's a process for remembering. You don't have focus. There's a process for focusing. You don't have motivation. There's a three-step process for motivating yourself. So I bring this up because it gives you your agency back, You know, because- It gives you dominion. Yeah, because it turns into an action as opposed to, I wake up and I hope I have creativity to write today

or to make videos today, right? Because hope is not a strategy as opposed to saying, oh, I don't have creativity. I could, there's a process for creating. There's a process for remembering. There's a process for studying, right? And so going back to focus, you don't have focus. There's a process for creating. There's a process for remembering. There's a process for studying, right? And so going back to focus, you don't have focus. There's a process for focusing.

And focus also is a muscle and it's use it or lose it. But most people- In the brain, you mean it's- It is, it is. The application of focus is a muscle, meaning the problem is a lot of people wake up in the morning, they flex their distraction muscles, right? You pick up your phone,, they flex their distraction muscles, right? You pick up your phone, every ring, ping, ding,

app notification, social media alert is driving, you know, this dopamine flood, it drives you to distraction. And you flex your distraction muscles, and then you wonder why you can't focus at work or with your kids or at a meeting or anything else like that. So it could be a big challenge, you know, as opposed to, you know,

the other thing about pick up your phone first thing in the morning, we have a video on facebook has like 37 million views i did output 10 years ago saying you wire your brain for distraction and you wire your brain for reaction when you wake up in the morning your brain is incredibly relaxed traction and reaction yeah when you wake up in the morning think about it's most relaxed your nervous system is probably going to be throughout the day you're very suggestible if the first thing you do is pick up your device, you wire your brain for distraction, right? Every like, share, comment, cat video is just driving you

just not to be able to focus, doom scrolling. And it's also wiring your brain for reaction, which is also as detrimental to your life. Meaning you put you on the defense. How you build an awesome day. If you're just fighting fires, you know, responding to every message, voicemail, social media message, email that could hijack your mood. Yeah. Um, just trying to put content out there. Um, yeah. And I'm not saying that it's, some people can't, don't have to, you know, touch their phone and do that. I'm

just saying to the best of our ability like when there's a quote in limitless that says life is a letter c between b and d life is c between b and d where b is birth d is death life c choice yeah right and i do believe our these difficult times they could distract you these difficult times they could you know diminish you or these difficult times they could develop you right we difficult times they could develop you. We ultimately decide with our choices. You know, like our lives are sum total of all the choices we made up to this point, your day,

like what you're gonna consume mentally, what you're gonna read, watch, who you're gonna spend time with, what you're gonna feed, what you're gonna eat, you know, all those things. And how important is it for us to be conscious about filtering our environment so that, you know, we, you know, I often talk about filtering things before they get to the temple. Right.

Because I, and I always refer to our bodies as the temple because I want people to treat it like a temple. Yeah. And I say, you know, when you're looking at food, if you look at food two ways it can either serve me or it can steal from me right um and the thieves are usually the ones that are the best dressed you know they're like the they're the desserts that look the best and you know but you're going to let them into the temple and they're going to they're going to rob you and um it's okay to do just know what that consequence is you mean certain foods are going to have a drain on your energy. You can eat them, but you'll have the consequence.

Certain foods are going to serve you and you'll have the positive consequence of that. All of the foods that you just talked about would be foods I would also recommend. So if we're developing a filter for our mind um you know what sort of things can we learn to filter in our environment that are distracting us like for example if you don't mind me saying you know yesterday during the big dinner that we were at um we i actually stepped into an empty room and i was to to take a phone call and a few minutes later you came in and um and you said there were just too many distractions yeah um and i wasn't supposed to see you in there you know we ran into each other by action so you are practicing something you are regularly conscious that you're in a situation where either you felt overwhelmed or you were unconsciously or, you know, being bombarded.

And so you consciously removed yourself from that situation. So tell me about that. I feel like we always have two choices. We either change the external world. If we have a level of dissidence, discomfort, then I feel like feelings, emotions are a signal to action. If you feel fearful of public speaking or whatever presentation you have to give at school or work, that fear is a signal to action that maybe you have to prepare. So I think emotions are very valuable um i was feeling a little bit overwhelmed because i had some stuff going on and there was like 200 people there's a lot of noise and a lot of yeah everything it was and a lot of people um wanted to say hello which is great and i needed a

little brain break so the two choices we always have we could control the environment we could do something external or we could do something internal. So I chose to do something external, which is remove myself for five minutes just to get a little reprieve, disconnect to reconnect. Or if I didn't do that, I would have to make a change internally and just reframe it in my mind and saying, well, focus on what's great, control the questions that I have in terms of harnessing my my my attention to one person um just thinking about great gratitude about how many people are going to benefit from learning at this conference yes right so there's always something external or internal

and so like so the the i just want to because people are the owls and i'll talk about brain types in a moment there's four there's four different brain animals yeah i want to, because people are the owls, and I'll talk about brain types in a moment. There's four different brain animals. Yeah, I want to get into the four. But they're going to want to know what the last M is, and mom is our methods for remembering names. So you need motivation, observation, and methodology. And for this methodology of remembering names, I did a process that's in the book where I say the name, I use it,

I can ask about a name, visualize a name, and end with the name. And that's something the book where I say the name, I use it, I could ask about a name, visualize a name, and end with the name. And that's something called suave. So when you're meeting somebody at the next event, you wanna remember names, suave, say it, say the name, cause you get to hear it again, use the name three or four times in the conversation. The A is ask, especially when you meet people

with unusual names, you could ask, who are you named after? How do you spell it? What does it mean? Where's it from? Everyone's favorite subject to themselves. So it's wonderful to do. The V is visualize. And visualize means if somebody's name is Mark, for a split second, imagine you're putting a checkmark on their forehead. Person's name is Mary. Imagine they're getting married, right? Because Einstein said imagination is more powerful than knowledge. And these are memory aids. It's to overcome what I call the six second syndrome.

You hear something like a name, you have six seconds to do something with that name, otherwise it's gone. And this, what this focuses you on, if you tend to remember what you see, like a lot of people are much better, Gary, with faces than they are with names. You go to someone and say, I remember your face,

but I forgot your name. And you never go to someone and say the opposite. You never go to someone and say, I remember your name, but I forgot your face. I don't know if it makes any sense. I know your name is Bob, but I have no idea who you are. And that's the other thing. That's the other trick that happened.

Somebody told me, they asked the person, they forgot the name. They came up with something clever, like, oh yeah, by the way, how do you spell your name the name that they should know and the guy was like uh b-o-b like so it didn't really didn't really play out very well but we come up with all these strategies i like yeah it needs to be like fernando or something like it was a seinfeld episode i think oh was it gary that sounds like g, I think. Oh, was it Seinfeld? Gary was, sorry, sorry. Jerry was dating somebody, was intimate with her, didn't know her name.

And every time she went to the bathroom, he would try to go through her purse to find her ID. You know, George, you know, and Costanza, they would come in and try to introduce themselves, try to get the name. I think it rhymed with a part of the female anatomy. Okay. Anyway, but it's a common, if it's on Seinfeld, it's a common occurrence, people forget names.

But the method is visualized. So you could take someone's name and turn it into a picture, something that sounds like it or reminds you of it. So if it's Jim, and maybe you just imagine lifting weights, and the person's name is Mike, singing on a microphone, something silly like that. And this is when you're going through those 50 people, because they keep coming back to this in the audience, this is kind of what you're doing. And I have, and if you want to,

people could be very intelligent about this because you could go to your guy. I know you have international, you know, audience. You could go online to your census bureau for your country. And, you know, in our case, the U S and look up the top 100 male names and female names, and then come up with a picture for those 200 people. And just go through Carol, Christmas Carols. David, I use a slingshot, like David and Goliath, right? And the idea here, it takes a little bit of time and energy, that's the bad news,

but the good news is not as much as you think. So it's like I'm really good at remembering names, but I never got better after 30, 60 days of practice. And this is like decades ago. Because once you know how to do something, you know how to drive a car, you know how to type, you know how to tie your shoes, it becomes a skill. And so if people want to be smart about it,

they could take the top hundred names, just like we teach language learning, take the most used phrases and then focus on those, right? Because that gets 80, 20 rule, right? The 20% that gives you 80% of the results. If you do that for the hundred male names in the US, a picture for each of the, like Bob Apples, Bob me for Apples, right?

It's very that simple. Then you have a picture for six out of 10 males automatically preset. If you do that for female names in the US, top 100, it's about 40%. So it's like half the job is done. You have a picture and all you do is take that picture and put it on the person. And then by the way, you keep this in the privacy of your own mind. You're not telling Bob or David of what you're doing to their, you know, the slingshot to their nose, but it adds that emotion.

It sees it because there's a Chinese proverb that says, what I hear, I forget. What I see, I remember. What I do, I understand. What I hear, I forget. I heard the name, I forgot it. What I see, I remember. I saw the face, I remember the face.

What I do, going back to practice, you really understand. Because I feel like people don't know it unless they could do it. You know, you could read books on pushups or anything, but if you can't do it and you're not doing it, you're not going to get the benefit. So V is visualize. And then finally the E in swab is end. You end the conversation saying their name, right? You say goodbye.

Goodbye, Max. It's really good to see you, right? Or it's wonderful meeting you, Cole, Gary, have a great day, right? And then it just, because if you could walk into a room and meet 20 strangers and leave saying goodbye to every single one of them by name, who are they all going to remember? You, right? And that's a standout skill.

Now going back to environment, and then we'll get the brain types and some of the more nutrition, I realized that environment is very, very important to master your environment. It's one of the 10 things that we teach. So the things that we teach in Limitless in our podcasts and our courses are the software. This is how to read three times faster with better understanding and better retention, better focus.

This is how to learn languages, I teach a lot of actors how to memorize their scripts, their lines, TED speakers how to memorize their speeches and stuff like that. So that's all the processes, that's the software. The hardware you have to take care of which is a three pound matter between your ears. Because you could have all this but be deficient in sleep or deficient in vitamin D or deficient in more stress and the software is not going to be able to have as maximum optimal benefits.

So what I realized very, very quickly is... Limitless is heavily endorsed by the Cleveland Clinic Center for Brain Health, founding director there by one of the top Alzheimer's researchers at Harvard, Dr. Rudy Tanzi. And we know when I speak at these institutions that about one-third of our brains potentiality is determined by genetics and biology and two-thirds is in our control and our influence. Now some people would say with epigenetics we have 100% influence, right?

But we have more influence than we think. Right. And so there are 10 levers that I found science-based that will, that will help you access more of that two thirds, right? So you have good hardware. So I'll go through them really quick. And what I want people to do is keep this interactive because you won't learn unless you're doing it is just to rate yourself on a scale of zero to 10, how much energy and effort attention in the past seven days did you put towards these 10 things, right? Because then you'll see that there's no magic pill, but anything that's lower than a three or four or five, like you might want to put attention to, right? Because, and it'll be self-evident. I'll go through them very, very fast.

All right, so 10 keys for a limitless brain to take care of, have the best optimized brain. And these are all common sense, but it's not common practice. So number one, we talked about good brain diet, right? And what you eat matter, especially your grain matter. And most people, I think, still remember the brain foods. Yeah, I know, I do.

And then post it online. Avocado all the way down to chocolate. Exactly. Post it online if you remember it. Teach somebody else. If you want to learn something faster, teach your kids. Teach your significant other. Teach your team.

Because when you teach it, you get to learn it twice. It's called the explanation effect. When you explain it to somebody else, you're going to learn it better. And it's a fun thing to teach some people. So scale is 0 to 10. Because what would give you a lower score are all the things that you talk about, right? The high sugar food, high processed food, high chemicals,

you know, all of that will give you a lower score. All right, the second key to a better brain is killing ants. Now it's clinically proven to be good for your brain. Ant stands for automatic negative thoughts. All right. So that goes back to the mindset we talked about that are thoughts that your mind is always eavesdropping on your self-talk. Right. And so how empowering and encouraging, I'm not saying being so positive because some people are so optimistic,

they don't go to the, and get diagnostic tests. They think it's just going to get better and everything. So I'm not saying be toxic positive. I'm saying like, how encouraging are your thoughts to potentiality and a new reality that you're striving for? So on a scale of zero to 10, killing ants are automatic negative thoughts. If you think you can, think you can,

either way you're right. And just edit it. Remember I said, like, if you feel, you say, I don I'm a great memory, just add a little word like, yeah. Or people find themselves saying, just this morning I was with somebody and they were like, oh man,

I gotta pick up the kids today. I can't meet today. I gotta work out. I gotta meditate. I gotta whatever. And I was just like, what if you change the word got to get? I get to pick up my kids today.

Well, I get to move my body today. I get to journal or do whatever it happens. I get to pick up my kids today. Well, I get to move my body today. I get to journal or do whatever it happens. I get to eat right today, right? It just changes things. You know, one letter, you change O in got to E in get, and it just, it just feel, it lands different, right? Yes. So zero to 10 past seven days,

how encouraging have your thoughts been? Number three, third key to a limitless brain is exercise. And you know a ton about this subject, especially for your brain. When you exercise, you create brain-derived neurotropic factors, BDNF, which is like fertilizer for neuroplasticity for your brain. When you exercise, you get dopamine, serotonin, endorphins,

changes your mood, your cognitive health. You exercise, you have more blood flow,in, endorphins, changes your mood, your cognitive health. You exercise, you have more blood flow, right? And then you get more oxygen in your brain. You will lower stress, so many benefits exercise. And I don't mean just working out, you know, three, four or five times a week. I'm talking about how much you're moving throughout the day. I agree.

The number one reason you have a brain is to control your movement. You see this in children, they have to move and crawl in order to have brain development. But as your body moves, your brain grooves, literally. There's in studies where people are listening to a podcast and this audio or audio book or whatever, and they're doing something rhythmic,

maybe on a treadmill or going for a brisk walk, they're gonna retain, understand more of that information. So as your body moves, your brain grooves. And the thing is they say sitting is the new smoking, we're sitting behind screens all day. And so I just recommend everyone take a brain break to do every hour, whatever you use,

the Pomodoro technique, if you're familiar with it, but just take a five minuteminute break even to what? Do three things. Breathe, because a lot of times when people are working, if you look at their posture, they're slumped, or when they're reading, they fall asleep because their posture is, the lower one-third of your lungs absorbs two-thirds of the oxygen, and a lot of people get tired not because they're lacking calories,

it's just because they're not getting enough oxygen to their brain. I agree. Right, so you could use that time to do some breathing exercises, hydrate, right? I'm drinking amazing hydrogen water because your brain is, you know, whatever, 75, whatever percent water. We were talking on a podcast

with a neuroscientist and nutritionist who was saying like, if even a 2%, if you're 2% dehydrated, it could affect your cognitive health, your cognitive performance. And staying hydrated could boost your reaction time, your thinking speed upwards of 30%, right? So a lot of times people are so busy working,

they don't hydrate. So brain break, you breathe, you hydrate. And the third thing, move. Absolutely, absolutely move. And if it's just getting some sun, some vitamin D, playing with your dogs outside. So on scale zero to 10, how much are you moving throughout the day?

Right? Number four, our brain nutrients. And so different than brain foods, and I always prefer you get your nutrients from food. That's my personal, but again, who's eating the perfect diet all the time in the soil, travel and stress and everything. And so you might want to, so for example, if you're not getting the omega, if you're not getting your salmon, sardines, whatever, maybe you're supplementing with your fish oils.

If you're not getting curcumin, like if you're not getting the turmeric, maybe supplement with the active ingredient curcumin. Or you're not getting the turmeric maybe supplement with the active ingredient curcumin or you're not getting the eggs maybe you're supplementing with choline or whatever right that's for cognitive health in limitless we have a chapter on neuro nutrition specifically on nootropics and i don't know if you talk about that a lot in your work not not not a lot i love the i I'm fascinated by neutropics. So I'm going to differentiate between cognitive health and cognitive performance. So I think important for cognitive health is yes, you get your vitamin D, your B vitamins... B complex.

Yes, exactly, your omega-3 DHAs, you know, you get a baseline vitamin mineral, that's cognitive health. Cognitive performance, I'm looking at the area of nootropics, nootropics, where these are substances that have been shown that research shows can improve and enhance performance. Wow. Executive functioning, focus, memory, mood, mental vitality and energy.

And what are some of your favorites in that category? So we put 30 in the book, with all of them with human studies. So we referenced all the human studies. Some, okay, so creatine, right? This is something you- I take it every day. Yeah, it's one of the most researched substances out there.

I originally started it because my supplement, my workout routine years ago, but also there's so much research talking about the cognitive benefits to your mitochondria to offset some bad sleep that we have. All this research, right? Yeah, you talk about sleep being a superpower too. Absolutely. That's one of the steps. Yeah, we're going to get to that.

Definitely one of the- Detoxify. Yeah, that's definitely one of the 10. So creatine, one of them to get to that. That's definitely one of the... Detoxifying. Yeah, that's definitely one of the 10. So creatine, one of them. Lion's Mane. Ever wonder how elite athletes recover faster and stay energized? It's the science of cold water therapy. Hi, I'm Gary Brekka, and I want to introduce you to Plunge.

Plunge helps to soothe your sore muscles, boost your energy levels, and improve mental clarity. It's a powerful way to support your immune function and enhance your mood. to transform your health take the plunge change your life visit plunge.com and shop now uh mushrooms some of my favorite ones that are not as well known okopa okopa is an herb that's used in ayurvedic medicine has been shown. So it suggests support memory. Alpina galanga is an herb also in Ayurvedic medicine also, but research shows that it helps a lot with energy. It doesn't have any caffeine, but really good for mental energy.

One that a lot of people are hearing more about, ashwagandha. Okay. To be able to help resilience. Yeah, mental stress, really calm without the jitters. So that can be very powerful. There is another little known one. There's a coffee fruit extract. So this is the byproduct of coffee.

It's a tempeh? Coffee fruit extract where it has no caffeine. It's usually discarded in the coffee making process, but it has strong antioxidant effects and can potentially support the creation of BDNF, brain-derived neurotrophic factors. Right. And then phosphatidylserine is another one that's been shown to be able to... Phosphatidylserine is another one

that's been shown to be able to- Phosphatidylserine? Serine? Phosphatidylserine. Yeah, support memory also as well. So we put 30 of them roughly in the book. I could give people a free list so they don't have to buy the book.

Well, no, I'm gonna put the link to the book on the show notes because first of all, you give the proceeds to charity. We do. So people can get the full list at, if it's okay, brainnutrition.com. Perfect. And it's all the links to the studies

and everything that's there, all the research and what it is. It's the book, yes. We donate all the proceeds. We built schools in Ghana, Guatemala, Kenya, supported Alzheimer's research for women. I lost my grandmother. So when I was going through my learning difficulties,

I lost my grandmother who was taking care of me of Alzheimer's when I was seven. So women are twice as likely to experience Alzheimer's than men. So I believe you learn to earn to return. So anyone who supported the book, thank you. We did over a million copies the first couple of years. So, but yeah, we just want to be able to get that out to the world. But yeah, going back to neuro nutrition, four is neuro nutrition. You rate yourself and then very, the last six, five,

the fifth key to a better brain is a positive peer group. And you know this, who you spend time with is who you become. Having a community, the large study on happiness, the longest study on happiness at Harvard shows it wasn't so much diet and exercise because it was contributing factors to the longevity and happiness,

but it was also your community. You talk about how- Blue zone, same thing. Yeah, exactly. You talk about how cells are a part of a community and human beings are a part of community. So it's not just our neurological networks, it's our social networks.

Because who we spend time with is who we become. We have these mirror neurons. One of the science-based reasons is we have mirror neurons where we're constantly imitating the people around us over time, we're conditioned. We mirror their words, their actions, their thoughts, their character, their habits, right? Whether or not you smoke has less to do

with your biological networks and more your social network. If your friend's friend smoke, you're more likely to smoke. If all your friends are working out, you're more likely to work out. All your friends are working out, you're more likely to work out. If all your friends are eating well, you're more likely to eat well. So scale zero to 10, how positive and encouraging are your friends?

And again, we all need people to encourage us, to cheerleader for us, to tell us what we need to hear, to be real with us. If you haven't found that person yet, be that person. You can be that person for someone else. Especially be that person for you. So that's You know, especially be that person for you. So that's number five, rate yourself zero to 10 because we all have family members, friends

that just are energy vampires and how's our brain afterwards? Like we have no focus. I've gone on a big purge a few years ago when I started this journey. And not to say that these are the good people, these are the bad people. It was just that, yeah,

I listened to a lecture about service and meaning food should serve you water should serve you your your relationships that serve you and it's not like that somebody can't do something for you it's it was that they don't take something from you yeah yeah i feel like um you could love your friends and your family but they don't have to be your peer group that have influence on how you think, your standards, your character, your habits, and everything. But yeah, it's a balance for sure. It's not necessarily easy. Number six is a clean environment.

So to answer your question, control your environment because our external world is a reflection of our internal world. If you have a messy environment. Not only does it create, you know, like chaos here in your mind, it takes energy to keep track of where everything is. It's just like when you clean your desk or you clean your computer and everything's in the right file folder, then you have clarity of thought. You don't have to spend energy. Like if you have too many tabs open, you wonder why you're tired, even it's minimized, it still takes up RAM and energy to run it.

So on a scale of zero to 10, how clean is your environment? When I say clean environment, I would also say not only making your bed and clean your desk, but also how clean is the air? The lighting, a lot of buildings and schools, the fluorescent lighting, it's not, your eyes are the only part. It's the junk food of light.

Yeah, it's like your eyes are only part of kind of your brain the extension of that's outside your skull and it's buildings have that because they're honestly they're cheap right but how clean is the air because the neurotoxins that come off of mold uh new new carpeting new furniture like i mean it's just it's everywhere vocs and so how are you how clean cleans your environment? Water, you know, EMFs, everything, right? Number seven, sleep. Yeah. This is something that is huge.

I'll mention three things for your brain. Number one, if you have long-term memory issues, check your sleep because that's where you can solve. I've heard you say that before. Yeah. When you sleep is when you consolidate short to long-term memory. You also potentially when you sleep, the sewage system kicks on and you clean out the sewage system. You clean out the beta amyloid plaque that can lead to brain aging challenges.

And the third thing is also where you dream. And I just want to remind people that some of the most amazing things in the world, inventions, literature, music came from dream states. Like when you're studying and working all day, your brain doesn't shut off at night. In some ways it's more active. It's integrating memory. It's coming up with solutions.

And so I would say like Mary Shelley created Frankenstein in her dream. You know, a chemist created the periodic table, the framework in his dream. You know, Paul McCartney created this song yesterday in his dream, right? But that requires sleep. Right.

And I know you have some- That is a superpower. Yeah, it really is. Sleep, absolutely. Because again, everyone wants to know the one thing, but if you don't do all of them, it just, you just won't be at optimal. You won't be that ultimate human that you desire

and that you really deserve. And so, you know, and then I don't know what your favorite sleep kind of go to. For me, I need the direct sunlight first thing in the morning, at least for five, 10 minutes outside and get grounded. I need to not do caffeine past a certain time because I am sensitive to it. Not everybody is.

And one of the game changers for me is most people have an alarm to wake up. I'm having an alarm or trigger to go to sleep because I find that your body loves that circadian rhythm, love that 24 hour clock, loves like structure, even on the weekends. I want to sleep at the same time, each time helps you sleep better.

One of the biggest improvements we had in total sleep scores was consistent bedtimes. Consistent bedtimes, no alcohol, no food two hours prior to bedtime. I love that, I would definitely subscribe. Yeah, alcohol could maybe knock somebody out, but it doesn't mean they're getting quality sleep. It turns to acetaldehyde

and it raises their blood sugar at night. So in fact, that was the only factor that we weighed that had a 100% detrimental outcome. Interesting. Some people didn't have a massive change in sleep score if they ate too close to bedtime. Some people didn't have a massive change in sleep score if they didn't cool the room.

Some people had not a massive change in sleep score if they didn't unplug the electronics six feet from their head. Every single person that had alcohol, that recorded alcohol, recorded a sleep score below baseline. So that's why for me, it's just been a fly zone. And so I think it's important to have a to-do list

for productivity, but having a not to-do list, having your non-negotiables. Like for me, I just cannot touch my phone the first 30 minutes of the day and the last 30 minutes of the day, because I just know the effect and the consequence of it. But that's a good one with alcohol. Yeah, for me, sleep also, just reminding everybody, everyone knows this, but as hunter gatherers,

we would know it'd be time to sleep because the environment would tell us. There would be a decrease of light and temperature. Light and temperature and noise and activity and it would go to a very rhythmic sequence of noises, like a white noise machine. Yeah, so zero to 10, everyone rate their sleep the past seven days.

And then finally eight, nine and 10 for a better brain, eight is brain protection, pretty simple, meaning your brain is resilient, but it is fragile. Right. You know, And so having had concussions myself, having had a traumatic brain injury, you know, so zero to 10, just avoiding the, like kind of the things that could get you in accidents, wearing a helmet, carrying kids, that kind of things. I know you work with a lot of UFC fighters. I work with a

lot of fighters. I work with a lot of hockey players, a lot of football players, you know, that impact is okay. So zero to 10 protect your brain, how well you protect your brain. Number nine is a big one, new learnings. Meaning we talked about how you build your physical muscles through novelty and nutrition. How much novelty are you giving your brain?

The two dips we see in performance in someone's stages of life, usually when you graduate school and when they retire. Some people associate education with learning with education, but when their formal education is done, they're like, oh, I'm done with my learning. I just know everything I need to know. And then there's dip.

And also when people retire, they often retire their mind and their brain is, you know, like that brain needs to be active, otherwise their body's not gonna be far behind. And there was a study done with nuns that were living 80, 90 and above. And the researchers wanted to just find out

what the contributing factors was to their longevity. They said half was a combination of their faith, emotional gratitude and so on. The other half though, was they were lifelong learners. They were studying, doing deep study every day, having deep conversations with one another every day. And because of it, it added years to their life and life to their years. I believe that. It was on the cover of Time Magazine.

The study, I think, was called Aging with Grace. So on a scale of zero to 10, how much are you exercising your mind? And for me, I think it's important to have a to learn list, learning something new every 30 days and to read every day. My favorite exercise for the mind is reading. You know, reading, if people seen photos with me online with Oprah or Elon or whoever, people wanna know how we bonded.

We bonded over books. Really? You read to succeed. And, you know, even went to, got to see, go to Berkshire Hathaway, Warren Buffett. And, you know, he reads 500 pages a day. He reads 500? 500 pages, right? Because the faster you can learn, the faster you can earn.

Wow. Right? The number one skill I feel like people need to master in the 21st century is our ability to learn rapidly. Like think about it, our ability to learn rapidly and translate that learning into action is the ultimate competitive advantage. Because then we could apply it towards,

if we could focus, remember, understand, read faster, retain it, we could apply it towards medicine, marketing, money, management, mandarin martial arts everything gets easier in your life it's like a lead domino it's like a superpower that give you all the other superpowers so um reading you know over 30 minutes a day and the benefit is if somebody has decades of experience and they put into a book and you can sit down and read that book in a few days right you could download decades in the days like that's a huge advantage you know getting all like decades of wisdom in a few days you know what would you

they could help you narrow your focus it's the best thing like like in terms of the matrix i know kung fu that would come to it so zero to ten learnings and then finally the tenth thing is stress management you know i just want to remind people it's because it's invisible and sometimes we're so used to it it It's like fish in water. They don't see the water because they're in it. But financial stress, emotional stress, relationship stress, chronic stress has been shown to shrink the human brain. By the way, chronic fear actually will suppress your immune system.

A whole area of science called psychoneuroimmunology can make you more susceptible to colds, the flus, the viruses, all the fear. And I just wanna remind people also, there's an algorithm to your mind as there is with social media. Like the prime directive of social media is whatever you engage with, they give you more of. If you engage with all the cat videos,

they show you more cat videos, right? If you like share, they're gonna show you more of it. And that's gonna be your whole reality. Well, our minds are the same way. Whatever we're engaged with consistently, we're gonna get more of, right? And if it happens to be hijacked by what bleeds leads and it's the news and it's what's dark and threatening

and scary, we're gonna see more of that around. And that'll affect our immune system, you know, our nervous system, our mental health and so much more. But stress managing on a scale of zero to 10, 10 being best, how well are you coping with stress? You know, what mechanisms or tools or rituals? You know, for me, nature, you know, is a big deal.

For me, meditation, breath work, very important. The biohack, you know, saunas, whatever you want to add to that, cold plunges. I got a cold plunge right in the other room. Yeah, that's amazing, I love it. I don't bring up the ice for got a cold plunge right in the other room. That's amazing. I love it. I don't bring up the ice for my, for my bathtub right in the other room. Yeah.

Huge believer. So those are the 10 things. And what I would challenge everyone to do to make it personal and rewarding for you is rate yourself zero to 10 on each one. And then see the areas where you're a little bit low and put some time and attention and whatever you nourish flourishes. Right. Yes.

And that's, that's the idea is like self-awareness, I think is a superpower. I do too. I know there's no time to talk about it here, but that brain assessment I mentioned, there's a brain assessment we have in the book that I'll give to everyone for free. And I'm curious what yours is.

I realized after 30 years of teaching this, that it's not how smart you are, it's how are you smart that everybody has a zone of genius. And part of it is determined by how your brain is organized. And we found four buckets that we fall in and there's a primary, a secondary, and it shows you your strengths. And most people lead with their strengths. But once you know your brain type or your brain animal, then we give people free suggestions, a report on how to read faster, remember names, lead, parent, based on your brain type.

Focusing on your weaknesses. It's on, actually focus is strength-based approach. No, strength-based approach. So it's interesting. So people could go to mybrainanimal.com, it's free. Mybrainanimal.com. And it's four minutes, multiple choice. And we pull from left brain, right brain theory, introvert, extrovert,

all kinds of personality tests, everything to build this assessment. But once you understand what your brain is, there's four brain types, it's code, C-O-D-E. C is a cheetah. So a cheetah is someone who's fast acting. That's their primary trait. They act and implement. They have strong intuition.

They adapt in fast paced environments. The O in code are your owls. And your owls, their dominant trait is logic. And they love data. And so everyone's a combination of these, right? But you'll see what your primaries and secondaries are. Your owls, they love data, research you're everyone's a combination of these right but you'll see what your your primaries and secondaries are your owls they love data research facts formulas the d or dolphins their primary trait is creativity they can visualize their lives uh or their brand or where they're going they have strong into they have strong imagination and problem solving skills

and finally the fourth the e encoder your elephants and your elephants dominant trait is empathy highly compassionate they're your community builders now it's interesting because we had our And then finally the fourth, the E in code are your elephants. And your elephants' dominant trait is empathy. Highly compassionate, they're your community builders. Now it's interesting, Gary, because we had our team take it, which is international team. And 100% of our customer service team are elephants. And we didn't hire for them, right?

But these are people who want people to feel seen, they're highly empathetic, they want people to feel heard. They are community builders. You know, our CEO who's in the room, my business partner of 20 years, she's a dolphin. She has this vision and she has an amazing problem solving ability, pattern recognition. And she has this vision of, you know,

affecting a billion brains and leaving no brain left behind. Our CFO, our financial person is an owl. Has to see the numbers every day, right? But it's funny how we fall into our elements. And so when people go to mybrainanimal.com, they'll see what their animal is. And I love for people to post it and tag Gary and tag me. I would love that.

Because I would love to see what the community is, as a whole, in terms of percentages. When we see it, I'll repost a few and we'll gift out a bunch of signed copies randomly to a limited list of the book. But we really just appreciate it. But once you know it, there's a, in Matrix, there's a scene where Neo meets the Oracle

for the first time in her kitchen and she's baking cookies. What most people don't see in the scene is there's a sign above the door, at the kitchen door, when Neo walks in, it says, know thyself. And I think the part in order to be fulfilled in life and to be even more ultimate human

is you need the curiosity to know yourself, right? That's why people, I don't know, they go therapy, they journal, they take assessments, they do inner work or plant medicine, whatever their journey is, right? To get to know who they are, what they stand assessments, they do inner work or plant medicine, whatever their journey is, right? To get to know who they are, what they stand for, and what their purpose is, what they believe, you know? And then once you have the curiosity to know yourself,

the other part is hard. You need the courage to be yourself. Because a lot of people get to know who they are and what they stand for, but acting on it is a different game, right? Going out there and living it. And I believe the life you live are the lessons you teach the people around you, you know? And so it's, it's funny and it's hard to make change. Change is hard and growth is scary, but nothing

is as hard and scary as being stuck somewhere where you don't belong. Yeah. Amen to that. You know, I think that's leading very well into my final question that I ask every guest on podcast, and that is, and there's no right or wrong answer to this question, but I feel like you've already explained it. And what does it mean to you to be a superhuman, or an ultimate human?

What does it mean to you to be an ultimate human? Yeah, I mean, for me, it's somebody who embodies more of that, that limitless mindset, motivation and methods. You know, I think an ultimate human, they don't shrink what's possible to fit their mind. They expand their mind to fit really all that's possible. Yeah. Right. Out of, out of scarcity and fear. I think a lot of people downgrade their dreams to meet their current reality when we should upgrade, you know, our mindset, our motivation, the methods we're using, the mentorship that we have to meet our destiny.

You know, I always tell people life is like an egg and this could relate to an ultimate human. You know, imagine an egg, an egg, like, it's funny, life like an egg, an egg, like if it has an external force, you know, it dies. But if there's an, if it's broken by an internal force, then life is created, right? And so great things begin on the inside, you know? And if people are still listening to this,

they have great, they've self-selected, they have greatness inside of them. They're on the, I think we're on this all shared journey to reveal and realize our fullest potential. And that's, for me, that would be what an ultimate human is. That is astounding. I truly believe there is a version of you, of everyone listening, that's patiently waiting. And the goal is we show up every single day until we're introduced.

So if we let it out. So for my audience, first of all, this has been amazing. I'm definitely can tell I'm gonna have you back and this is gonna be a great episode, but how does my audience find out more about you? How do they get a copy of the book? Where can they follow you on social media? Yeah, going through it, brainnutrition.com.

So get the free stuff right brain nutrition.com is the list of all the the nootropics that i mentioned earlier the spelling and the origins and this and the human studies um brain my brain animal.com they could take the quiz my brain animal when you guys are going to comment yeah and then you're going to post you get this nice ai art and you could post it and tag tag gary tag myself so we get to see it so we see which animals are really predominant um and uh yeah and they could do that the book you can find anywhere it's called limitless okay um you can if you're into podcasts uh or you could go on to search uh Quick in podcasts and you can join us there.

We have done 400 episodes. And then our YouTube, we have about 1.6 million subscribers there. So we put a lot of content there also as well, me on stage and extended versions of some interviews and stuff like that. Beautiful. Well, guys, Jim Quick, I mean, this is gonna take the cake for our brain journey

interviews. And I hope that you'll come back again and be another guest on the Ultimate Human Podcast, because I know my audience is going to get a lot out of this. And as always, that's just it.