YouSaid · the spoken record

David Raichlen

lines on the record: 98
first: 2024-02-08
most recent: 2024-02-08
sittings or episodes: 1
sources: podcast

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“Welcome. Thanks so much for having me on. It's been a pleasure. Need a podcast to listen to next, we've discovered that people who liked this episode also tend to absolutely love another episode.”
2024-02-08 · The Diary of a CEO · The Brain Professor: "Popular Treat Now Considered Deadlier Than Smoking!", "Alcohol Is Shrinking Your Brain" - David Raichlen · IDENTIFIED FROM THE TRANSCRIPT
“Know what we just haven't seen big improvements in adherence. And I think one of the things I'm worried about is that worldwide, more countries are becoming more like the US and UK and instead of less, right? And our societies are aging. And so, you know, we have a larger number of older people. And so just by the sheer numbers, we're going to have more people with these diseases. And so, you know, implementing these increases in activity reductions in sedentary behavior hopefully will have these kind of profound effects on our aging society. But I think it needs to be our focus. Like right now, you know, when we think about Alzheimer's disease, we don't have drugs that are going to have a big impact. I mean, there's some new drugs that are promising maybe. But the biggest thing we can do is prevention. And that's where this work comes in is, you know, if we can prevent or delay.”
2024-02-08 · The Diary of a CEO · The Brain Professor: "Popular Treat Now Considered Deadlier Than Smoking!", "Alcohol Is Shrinking Your Brain" - David Raichlen · IDENTIFIED FROM THE TRANSCRIPT
“Well, that's a hard question to answer. I mean, I am on some level because I think, you know, especially with the focus on, you know, moving away from having people do big steps and trying to get people to do small steps first. I am hopeful that we can motivate people to implement these changes. I hope it's possible. It's been hard to do.”
2024-02-08 · The Diary of a CEO · The Brain Professor: "Popular Treat Now Considered Deadlier Than Smoking!", "Alcohol Is Shrinking Your Brain" - David Raichlen · IDENTIFIED FROM THE TRANSCRIPT
“Excited to do this podcast with you because, you know, I think it is a message that we need to keep repeating and find ways to help people do that because I think it can have a profound effect on themselves, their family, and society.”
2024-02-08 · The Diary of a CEO · The Brain Professor: "Popular Treat Now Considered Deadlier Than Smoking!", "Alcohol Is Shrinking Your Brain" - David Raichlen · IDENTIFIED FROM THE TRANSCRIPT
“It's a simple answer, I guess, but I think it's profound that if you sit less and you move more, you will not only help yourself, but you will also help the general population, right? I mean, when we talk about aging, it doesn't just affect you, right? It affects everybody around you. It affects your family, caregivers, it affects our economy. I mean, the US is We're thinking the US might end up spending a trillion dollars a year on Alzheimer's disease by 2050, right? And so prevention will have a big impact on our economy. And I'm not saying people should implement sitting less and moving more for our economy. But by doing that, you might actually on a broad scale have a big impact on our world. And so, you know, I hope that that message gets out there. That's why I was excited.”
2024-02-08 · The Diary of a CEO · The Brain Professor: "Popular Treat Now Considered Deadlier Than Smoking!", "Alcohol Is Shrinking Your Brain" - David Raichlen · IDENTIFIED FROM THE TRANSCRIPT
“Have declines in their thinking and memory skills, making sure they're not depressed is the first step. Because you can treat that. And actually, you can treat that really well with exercise. So you might be able to get a couple of bangs for your buck by both treating your, you know, helping to manage your depressive symptoms and getting the other brain benefits. But you can also treat it pharmaceutically or with therapy. And that can have a profound impact on the way that you think and the way that you manage those symptoms. So yeah, I think losing a partner, you're also losing a social connection. And we know that social connections are so important. And so that loneliness and that loss of a social connection is important. So I think that's all wrapped up in these brain changes. And these are all modifiable things. We can watch out for our parents or people in our community when these are happening and try to help them maintain better social connections.”
2024-02-08 · The Diary of a CEO · The Brain Professor: "Popular Treat Now Considered Deadlier Than Smoking!", "Alcohol Is Shrinking Your Brain" - David Raichlen · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, I mean, there are cognitive changes and structural changes that happen when you're grieving. I think some of this is depression as well. That's clear. And one of the things, you know, untreated depression can start to look a lot like dementia. It's a risk factor for dementia, but it can also look like dementia because when you are undergoing depression, a lot of things happen. You stop paying attention when you're talking to people. You're not as present. And so, you know, what can sometimes seem like a memory deficit might be because you weren't able to pay attention to what was going on in the first place. And so I think one of the things that I worry about with older adults a lot is making sure that depression is treated. Because especially when there are cognitive challenges that they're experiencing, they're feeling like they're”
2024-02-08 · The Diary of a CEO · The Brain Professor: "Popular Treat Now Considered Deadlier Than Smoking!", "Alcohol Is Shrinking Your Brain" - David Raichlen · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, so I mean, a couple things are going on. Grief in itself is associated with brain changes. There's been interesting work on that.”
2024-02-08 · The Diary of a CEO · The Brain Professor: "Popular Treat Now Considered Deadlier Than Smoking!", "Alcohol Is Shrinking Your Brain" - David Raichlen · IDENTIFIED FROM THE TRANSCRIPT
“To decline over the course of the disease, and there's no way to stop it, really, that we know of. But there is going to be, there's always going to be some change in your brain with age that you can't fully stop for most people.”
2024-02-08 · The Diary of a CEO · The Brain Professor: "Popular Treat Now Considered Deadlier Than Smoking!", "Alcohol Is Shrinking Your Brain" - David Raichlen · IDENTIFIED FROM THE TRANSCRIPT
“It is a spectacle. Yeah, I mean, so there's sort of a normal amount of cognitive change that happens with aging in most people that in general should not impact your daily life greatly, right? You should still be able to do all the things you want to do, navigate your world in the way that you want to. You may have some, you know, it's inevitable that there will be some memory changes, some changes in your executive functions planning, but not the kinds of profound changes that we see in people with dementia. And so dementia is cognitive decline that impacts your daily life in a way that makes it hard to keep doing the things you want to do. When you start to get down into sort of the nitty gritty of different types of dementia, Alzheimer's disease, which is by far the most common, has a lot of pathological features that make it a progressive disease, right? That mean you will continue.”
2024-02-08 · The Diary of a CEO · The Brain Professor: "Popular Treat Now Considered Deadlier Than Smoking!", "Alcohol Is Shrinking Your Brain" - David Raichlen · IDENTIFIED FROM THE TRANSCRIPT
“I mean, getting a little bit of vigorous activity, going for a really brisk walk, going up the stairs, doing some push-up. I mean, anything is going to give you a little bit of benefit. You know, these are really easy things that we can implement into our lives.”
2024-02-08 · The Diary of a CEO · The Brain Professor: "Popular Treat Now Considered Deadlier Than Smoking!", "Alcohol Is Shrinking Your Brain" - David Raichlen · IDENTIFIED FROM THE TRANSCRIPT
“Maybe I'll try a little bit more, right? Maybe I'll try a little bit more. We were talking earlier, you were saying, you know, you implement a new exercise regimen and you jump in with everything and then you end up, you know, getting Achilles tendon injury or something like that. That's especially true of people who don't exercise at all. And so, you know, the best thing to do is to start slowly and really start reaping those rewards because that's the motivator. And so, yeah, I mean, I think if you are exercising a lot, you know, day that gets away from you and you can't make it to the gym.”
2024-02-08 · The Diary of a CEO · The Brain Professor: "Popular Treat Now Considered Deadlier Than Smoking!", "Alcohol Is Shrinking Your Brain" - David Raichlen · IDENTIFIED FROM THE TRANSCRIPT
“Walk to lunch instead of ordering in. You think that's not important maybe it's life changing for some people. It will literally change your life if you are doing very little and you take that first step, you know, it can change everything about your future in some ways because it builds the foundation for, oh, that feels good.”
2024-02-08 · The Diary of a CEO · The Brain Professor: "Popular Treat Now Considered Deadlier Than Smoking!", "Alcohol Is Shrinking Your Brain" - David Raichlen · IDENTIFIED FROM THE TRANSCRIPT
“Can run up the stairs on your way to bed, right? You know, I mean, you really, or you, you know, you can do these exercise snacks. But I like to think of the things that you're talking about.”
2024-02-08 · The Diary of a CEO · The Brain Professor: "Popular Treat Now Considered Deadlier Than Smoking!", "Alcohol Is Shrinking Your Brain" - David Raichlen · IDENTIFIED FROM THE TRANSCRIPT
“And I think that's because that acts as a barrier to people. And what we've seen from the epidemiological work is that there are minimal amounts of activity that provide big benefits. More is generally better, but you can get huge benefits just by moving your body a little bit every day. And so I think that's, as I said, it's a dangerous misconception because it's a barrier. When someone thinks, when someone doesn't exercise at all and thinks, I need to get 12,000 steps per day and I'm tracking it and I'm getting 3,000, that's a pretty big gap. And that's one that maybe you don't think you can fill. But if you're getting 3,000 and you think if I get to 5,000, I'm going to get a big benefit. That's motivating, right?”
2024-02-08 · The Diary of a CEO · The Brain Professor: "Popular Treat Now Considered Deadlier Than Smoking!", "Alcohol Is Shrinking Your Brain" - David Raichlen · IDENTIFIED FROM THE TRANSCRIPT
“More plant based foods and less meat. Yeah, here's where the difficulty lies in all of this research to study brain health. You need to observe people over long periods of time. And so you can't implement a tenure diet intervention. Just nobody will follow it. So all of the research that's really strong in this area is asking people to report what they eat and then tracking what happens to them over time. So it's difficult work. But the best evidence is that aspects of the Mediterranean diet seem to be linked with better brain outcomes. So more plant-based, more legumes, more whole grains, less processed food, less meat, less sugar. These are, you know, these are the obvious dietary interventions, right? And I think they're obvious for a reason because they seem to be so good for so much of our bodies and so much of our cardiovascular.”
2024-02-08 · The Diary of a CEO · The Brain Professor: "Popular Treat Now Considered Deadlier Than Smoking!", "Alcohol Is Shrinking Your Brain" - David Raichlen · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, I don't think there's a magic pill. I think The best evidence that we have right now is more plant-based, less meat-based, especially less processed meat.”
2024-02-08 · The Diary of a CEO · The Brain Professor: "Popular Treat Now Considered Deadlier Than Smoking!", "Alcohol Is Shrinking Your Brain" - David Raichlen · IDENTIFIED FROM THE TRANSCRIPT
“Totally. Yeah. I mean, reminders are one way, right? I mean, I think tracking your behavior, I mean, it's not going to work for everybody, but certainly tracking your time spent sitting for a couple weeks might actually give you a little bit of motivation once you realize just how much time you spend on these chairs.”
2024-02-08 · The Diary of a CEO · The Brain Professor: "Popular Treat Now Considered Deadlier Than Smoking!", "Alcohol Is Shrinking Your Brain" - David Raichlen · IDENTIFIED FROM THE TRANSCRIPT
“Right. So just a couple more hours. It's a nonlinear relationship. So once you get past about nine, nine and a half hours a day, your risks start going up in a nonlinear exponential way. And so Can we alter that? I mean, it doesn't take a lot necessarily to go from 12 to 8 hours a day. So maybe that's easier than getting people out the door. Maybe we can find some intervention. So that's what I'm really excited about is, you know, some of some local cost ideas, some low investment ideas for people that could maybe have a big impact on the way they age”
2024-02-08 · The Diary of a CEO · The Brain Professor: "Popular Treat Now Considered Deadlier Than Smoking!", "Alcohol Is Shrinking Your Brain" - David Raichlen · IDENTIFIED FROM THE TRANSCRIPT
“Compared to nine hours a day, it's about a 10% increased risk of dementia. If you sit for 12 hours a day, it's about a 60% increase risk of dementia compared to sitting for nine, nine and a half. 60%.”
2024-02-08 · The Diary of a CEO · The Brain Professor: "Popular Treat Now Considered Deadlier Than Smoking!", "Alcohol Is Shrinking Your Brain" - David Raichlen · IDENTIFIED FROM THE TRANSCRIPT
“Engage in the guidelines for physical activity levels in the U.S. That number hasn't changed over the last couple decades. All the messaging, I mean, could you ever meet someone who doesn't know that physical activity is important to do? But still 75% of people don't exercise. And so I don't know what it'll take to change that number. But I think maybe we can look at other behaviors that we can change. And sitting is something that everyone does. And so that, I think, is a really nice place to focus to move the needle a little bit. So can we get people to sit less? What are the kinds of interventions we can implement that can get people to reduce their time spent sitting? And will that pay off in terms of brain health? And I think that's a big question. We know that time spent sitting is associated with risk of dementia. We just did a big study looking at, you know, if you sit for 10 hours a day.”
2024-02-08 · The Diary of a CEO · The Brain Professor: "Popular Treat Now Considered Deadlier Than Smoking!", "Alcohol Is Shrinking Your Brain" - David Raichlen · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, I mean, so a couple things. I mean, one, we are not done with the combining cognitive challenges with physical activity. I think that is a really a really exciting area. And it's early on. So I think that the work that we've done and others have done is in its infancy, in how we can boost the brain benefits of exercise. And that sort of, that's going to be a big part of our work going forward as what can we do to really make exercise a little more cognitively challenging and get those benefits. The area that I'm really interested in is the effects of sitting on the brain and what are the mechanisms that link too much time spent sitting with brain health and how can we kind of manage that a little bit better. You know, when we think about exercise participation, and I've been saying 25% of adults.”
2024-02-08 · The Diary of a CEO · The Brain Professor: "Popular Treat Now Considered Deadlier Than Smoking!", "Alcohol Is Shrinking Your Brain" - David Raichlen · IDENTIFIED FROM THE TRANSCRIPT
“Agree. I totally agree. Yeah. And I think these biological mechanisms that can make you feel better when you exercise, they don't always kick in right away, right? And so I also think they can be a little bit of a barrier to someone who's not active, that if you just get up and start exercising, you know, maybe it takes a little bit of time for these things to kick in. You have to be able to stay within a certain intensity level. And maybe if you're not very fit, you kind of overshoot that and you end up going to too intense and you don't get those same sort of mild benefits that just make you feel good all day, right? I think one of the things that people need to kind of keep in mind is maybe try to stick with it long enough to get a little bit of fitness so you can reap those rewards. They'll come. You just need to just give it some time, right?”
2024-02-08 · The Diary of a CEO · The Brain Professor: "Popular Treat Now Considered Deadlier Than Smoking!", "Alcohol Is Shrinking Your Brain" - David Raichlen · IDENTIFIED FROM THE TRANSCRIPT
“In for the day. And I think there's something similar going on. It's these similar rewarding mechanisms that make them feel good that makes us feel good. So that was one really fun and interesting kind of finding that I think has some implications, right? If we can find those activities that generate those rewards, we're going to want to do that more often.”
2024-02-08 · The Diary of a CEO · The Brain Professor: "Popular Treat Now Considered Deadlier Than Smoking!", "Alcohol Is Shrinking Your Brain" - David Raichlen · IDENTIFIED FROM THE TRANSCRIPT
“One of the things that I found really surprising was actually it's now been a while, it's been like over a decade ago, I did some work on the endocannabinoid system. And the endocannabinoid system is our body's sort of natural form of marijuana. You know, we produce these chemicals that activate brain receptors the same way that the active ingredient in marijuana activates. And so it turns out that exercise upregulates the same system, these endocannabinoids. And that may be why, at least partially why exercise makes people feel good. And one of the studies that we did, like I said about 10, 11 years ago now, was we found that the same thing that we get from exercise in terms of endocannabinoid signaling, dogs also get that. And I'm a dog lover and I know my dog loves to exercise and she's bummed out if she can't get her walk and run.”
2024-02-08 · The Diary of a CEO · The Brain Professor: "Popular Treat Now Considered Deadlier Than Smoking!", "Alcohol Is Shrinking Your Brain" - David Raichlen · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, and it sort of does bum me out to frame it that way because I think of physical activity as something that, as we were just talking about, it improves your whole day. It's something that many of us want to do because of that, right? And so I think, you know, first, the first thing I always tell people is find the activity you want to do because that's the one you'll keep doing. And so don't look for the perfect, right? If running on a treadmill makes you crazy and you don't want to do it, then you won't keep it up. If playing tennis does it for you, maybe it's not the best if we can even figure out what that means, but you're going to do it for the rest of your life, then by all means that's the one to do. And so I think that is the first thing that everyone should be thinking about is, you know, what do you, what do you, what makes you excited to get out the door and do. And don't worry about what's best.”
2024-02-08 · The Diary of a CEO · The Brain Professor: "Popular Treat Now Considered Deadlier Than Smoking!", "Alcohol Is Shrinking Your Brain" - David Raichlen · IDENTIFIED FROM THE TRANSCRIPT
“And you're doing it someone, it's social. Oftentimes, especially when you get a little older, you play doubles, so you don't have to run the court as much.”
2024-02-08 · The Diary of a CEO · The Brain Professor: "Popular Treat Now Considered Deadlier Than Smoking!", "Alcohol Is Shrinking Your Brain" - David Raichlen · IDENTIFIED FROM THE TRANSCRIPT
“Actually, it's funny. It is the number one question I get after I give a talk is about tennis. And I think I probably, you know, I give talks a lot to communities with sometimes more affluent older adults who probably play a lot of tennis. But it is, you know, it's an activity that people play can play later in life. And it does involve a lot of strategic thinking. It involves a lot of fast reactions and it involves aerobic activity. And so it is. It's a great contender.”
2024-02-08 · The Diary of a CEO · The Brain Professor: "Popular Treat Now Considered Deadlier Than Smoking!", "Alcohol Is Shrinking Your Brain" - David Raichlen · IDENTIFIED FROM THE TRANSCRIPT
“What we're seeing in the data. We're seeing, and in fact, the study that we did was from data based in the UK, where we're not seeing the kinds of levels of pollution that we see in some other cities around the world where it's really drastic or even in Los Angeles where it's much higher levels of pollution than we'd see in, say, London. But even in those levels with more moderate levels,”
2024-02-08 · The Diary of a CEO · The Brain Professor: "Popular Treat Now Considered Deadlier Than Smoking!", "Alcohol Is Shrinking Your Brain" - David Raichlen · IDENTIFIED FROM THE TRANSCRIPT
“More particles. So, could that actually, you know, have an impact on the benefits of activity on your brain? And we found we've looked at this in a couple ways. And both for some brain structural outcomes and for risk of dementia, exercising in or being physically active in an area with even moderate levels of air pollution diminishes the benefits of physical activity on the brain, which is a real bummer, especially for me. I live in Los Angeles, which is a very, it's an area with a lot of air pollution. And so being physically active in that environment, when there's a lot of pollution in the air, it doesn't make your health outcome worse, but it diminishes the benefits of physical activity.”
2024-02-08 · The Diary of a CEO · The Brain Professor: "Popular Treat Now Considered Deadlier Than Smoking!", "Alcohol Is Shrinking Your Brain" - David Raichlen · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, that's been a surprising and really kind of sad result of a lot of research lately is that air pollution has real negative impacts on brain aging. And we've seen that in acute studies where people have looked at the effects of what's going on in your peripheral blood when you commute in traffic, right? When you ride your bike in traffic, but also from an epidemiological standpoint, people who are living in areas with higher air pollution have a higher risk of developing Alzheimer's disease and other dementias. One of the things that we've done some work on, we were really interested in whether physical activity either could diminish those impacts of air pollution on the brain. But also we were thinking, well, when you're active, you're breathing more, right? Your respiration increases. So you're breathing in more pollution.”
2024-02-08 · The Diary of a CEO · The Brain Professor: "Popular Treat Now Considered Deadlier Than Smoking!", "Alcohol Is Shrinking Your Brain" - David Raichlen · IDENTIFIED FROM THE TRANSCRIPT
“Right. I mean, if you are living in a hunting and gathering lifestyle, you know, you need those social connections. You can't guarantee that you will find food every day. So you need to have connections with other people who you trust and they trust who you're willing to share with, right? And so those social connections become inextricably linked to your health.”
2024-02-08 · The Diary of a CEO · The Brain Professor: "Popular Treat Now Considered Deadlier Than Smoking!", "Alcohol Is Shrinking Your Brain" - David Raichlen · IDENTIFIED FROM THE TRANSCRIPT
“Well, mainly from epidemiology. There's two ways to analyze these questions. There are randomized control trials and sort of observational trials. It's really hard to do randomized control trials on loneliness and look at long-term outcomes. So we look at observational data and people who have stronger social connections, who have, it's not necessarily more, but it's higher quality social connections. So, you know, if you ask them if they have people they can confide in, they'll say yes. Those people tend to have better brain outcomes than people who don't have those connections. And if you think about it, again, I don't want to make a sort of an easy evolutionary argument where we just say this is how we evolve. So this is how we should live now. But I mean, if you think about our evolutionary history, for the most part, we lived in a time where social connections were imperative to survive.”
2024-02-08 · The Diary of a CEO · The Brain Professor: "Popular Treat Now Considered Deadlier Than Smoking!", "Alcohol Is Shrinking Your Brain" - David Raichlen · IDENTIFIED FROM THE TRANSCRIPT
“Well, it depends on how good your relationship is. So, I mean, just having a partner sometimes, you know, if there are ways that that can be associated with negative outcomes if your relationship is challenging, right? But I think of healthy aging as linked to really three main behaviors. Diet, physical activity, and social connections. Okay. Social connections are key. And so, you know, we're hearing now there's a kind of a buzzword, the epidemic of loneliness, especially coming out of the pandemic years, that is really, it's kind of frightening because people have gotten more used to sort of living alone and being alone. And those social connections are a key aspect of maintaining a healthy brain when we age. We know that.”
2024-02-08 · The Diary of a CEO · The Brain Professor: "Popular Treat Now Considered Deadlier Than Smoking!", "Alcohol Is Shrinking Your Brain" - David Raichlen · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, what are you displacing? So, another, yeah, that's a great point. Another thing that we can look at is, you know, you have 24 hours in a day, right? And so if you sit for an extra hour, that's going to come at the expense of something else. If you sleep for an extra hour or exercise or light physical activity, just housework or something. So you can't the day is not infinite. So anything that you choose to do is displacing something else.”
2024-02-08 · The Diary of a CEO · The Brain Professor: "Popular Treat Now Considered Deadlier Than Smoking!", "Alcohol Is Shrinking Your Brain" - David Raichlen · IDENTIFIED FROM THE TRANSCRIPT
“You can. Here's the caveat to that is what's going on with oversleepers that you're not able to suss out in your analysis. So a lot of times people oversleep because they're depressed. And we know depression is linked with these neurodegenerative diseases. And so it's possible that it's those, it's not the actual sleep itself, but it's what's linked with too much sleep.”
2024-02-08 · The Diary of a CEO · The Brain Professor: "Popular Treat Now Considered Deadlier Than Smoking!", "Alcohol Is Shrinking Your Brain" - David Raichlen · IDENTIFIED FROM THE TRANSCRIPT
“Just doesn't allow that function to occur. It allows those plaques to build up. Sleep is weird in some ways because it's not always more is better. So it follows a U-shaped curve in terms of risk of developing dementia, for example, where less sleep and lots of sleep are both associated with higher risk. And there's like a sweet spot, right? There's a sweet spot of, you know, call it seven to nine hours a night, something like that is where your lowest risk is going to be.”
2024-02-08 · The Diary of a CEO · The Brain Professor: "Popular Treat Now Considered Deadlier Than Smoking!", "Alcohol Is Shrinking Your Brain" - David Raichlen · IDENTIFIED FROM THE TRANSCRIPT
“It is. And sleep's, I mean, a lot of things happen during sleep that are really important. One of the things that happens during sleep, we think, is that it's a time where your brain is clearing these plaques that can build up that are associated with neurodegenerative disease. And so if that's the case and there's been some evidence that suggests that sleep is when some of that clearance is happening, then poor sleep quality”
2024-02-08 · The Diary of a CEO · The Brain Professor: "Popular Treat Now Considered Deadlier Than Smoking!", "Alcohol Is Shrinking Your Brain" - David Raichlen · IDENTIFIED FROM THE TRANSCRIPT
“We know that excessive, like, you know, excessive consumption over the sort of one drink per day or two drinks per day for a man one drink per day for a woman, that level of alcohol consumption is associated with negative health outcomes, including risk of dementia and Alzheimer's disease.”
2024-02-08 · The Diary of a CEO · The Brain Professor: "Popular Treat Now Considered Deadlier Than Smoking!", "Alcohol Is Shrinking Your Brain" - David Raichlen · IDENTIFIED FROM THE TRANSCRIPT
“Reserve could be pathways, right? It could be volume So it could be a bigger hippocampus. Or it could be the connections between your hippocampus and other parts of the brain. And both of those are important. And you can build those up across your lifespan with physical activity, with cognitive engagement, things like that, and with avoiding some of the sort of negative health behavior, like smoking or excessive alcohol use.”
2024-02-08 · The Diary of a CEO · The Brain Professor: "Popular Treat Now Considered Deadlier Than Smoking!", "Alcohol Is Shrinking Your Brain" - David Raichlen · IDENTIFIED FROM THE TRANSCRIPT
“Yes, for sure, for sure. And, you know, education is a difficult one because education is wrapped up in a lot of other things, right? So education is wrapped up in your parents and socioeconomic class. And so when we study education from an epidemiological standpoint, it's really hard to deal with the kinds of other variables that could confound those relationships. But certainly lifelong learning seems to be associated with better reserve. So one of the things that we think about in terms of cognitive aging is how much reserve do you build up over the course of your lifespan so that as we undergo some atrophy and decline, which is kind of inevitable, have you built up enough reserve so that that decline doesn't impact your daily life, right? You have enough of this built up tissue and built up reserve and built up connection.”
2024-02-08 · The Diary of a CEO · The Brain Professor: "Popular Treat Now Considered Deadlier Than Smoking!", "Alcohol Is Shrinking Your Brain" - David Raichlen · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, learning. So learning education, keeping yourself cognitively challenged throughout your lifespan is clearly a way to keep staving off cognitive decline.”
2024-02-08 · The Diary of a CEO · The Brain Professor: "Popular Treat Now Considered Deadlier Than Smoking!", "Alcohol Is Shrinking Your Brain" - David Raichlen · IDENTIFIED FROM THE TRANSCRIPT
“There does appear to be some, so there do appear to be some training games that do improve aspects of cognition. It's been a tough industry because not all of the studies are super high quality. And some of the claims can be a little bit further ahead of maybe where the science is. So are the effects that big? Like if you do it, you know, every day and you invest all this time, are you going to get the biggest effect? But there does appear to be some benefit. You know, if I were in a perfect world, would I be doing everything I could to save off the potential for developing dementia? Yes. And so if there's a little bit of evidence that that could be helpful, I would definitely jump in and do it.”
2024-02-08 · The Diary of a CEO · The Brain Professor: "Popular Treat Now Considered Deadlier Than Smoking!", "Alcohol Is Shrinking Your Brain" - David Raichlen · IDENTIFIED FROM THE TRANSCRIPT
“I think both are important. From my perspective, aerobic activity, you know, we're thinking about this from an evolutionary standpoint, right? We've been talking about this idea of can we boost the effects of exercise by adding cognitive challenges, right? And so from my perspective, aerobic activity is probably the place where you can do that in the easiest way. So by moving yourself outside in new environments, by adding in some spatial navigation challenges to a workout, you might be able to do that a little easier than when you're lifting weights”
2024-02-08 · The Diary of a CEO · The Brain Professor: "Popular Treat Now Considered Deadlier Than Smoking!", "Alcohol Is Shrinking Your Brain" - David Raichlen · IDENTIFIED FROM THE TRANSCRIPT
“At a vigorous pace. At a vigorous pace. I mean, walking to get your lunch is great, but you get a little bit more benefit from doing it at a vigorous pace. So, you know, if you're walking and you can't sing at the same time or you can't talk at the same time, that's now you're getting into kind of a vigorous intensity. And there's also been randomized control trials where people have actually in the lab had people sit for eight hours, not do anything. And then they've taken those same people on another day and had them sit but break it up into 20 minutes, break it up and walk on a treadmill for two minutes, something like that. And those studies have shown changes in cardiometabolic markers. So they've shown changes in insulin levels and changes in triglyceride levels and cardiovascular disease biomarkers just from breaking up your sitting into shorter periods. So you really can have a”
2024-02-08 · The Diary of a CEO · The Brain Professor: "Popular Treat Now Considered Deadlier Than Smoking!", "Alcohol Is Shrinking Your Brain" - David Raichlen · IDENTIFIED FROM THE TRANSCRIPT
“Really good evidence. So, okay, a couple things from an epidemiological standpoint, there's been this really great work coming out on something that's called vigorous intermittent physical activity. So this is activity that's not purposeful. It's short in duration, but it's vigorous. So going up the stairs or walking really briskly for like a minute or two, that in the long run, people that do that often have a lower risk of mortality and a lower risk of cardiovascular disease, regardless of purposeful physical activity, right? So you can actually get big benefits by just doing these short bursts of activity.”
2024-02-08 · The Diary of a CEO · The Brain Professor: "Popular Treat Now Considered Deadlier Than Smoking!", "Alcohol Is Shrinking Your Brain" - David Raichlen · IDENTIFIED FROM THE TRANSCRIPT
“Very challenging. It'd be very, very challenging. Is there some Yeah, I think the best thing people can do is just try not to sit for prolonged periods of time. I mean, there's no way to eliminate sitting. And I don't think that standing all day is necessarily the answer. I don't think that that's necessarily a benefit full-time. I think breaking up sitting into smaller periods is probably the best thing we can do. So, you know, one of the pieces of advice is actually that I always tell people is, you know, just drink more water so you got to get up and pee more. That's an easy way to kind of force yourself not to sit for two hours at a time. But having those kinds of reminders that you should get up, move around. There's been this popular notion of taking exercise snack break. So every 30 minutes, every 45 minutes, get up and walk up a staircase or do some push-ups or something just to get your body moving, get your muscles working, do some squats. And so that can be.”
2024-02-08 · The Diary of a CEO · The Brain Professor: "Popular Treat Now Considered Deadlier Than Smoking!", "Alcohol Is Shrinking Your Brain" - David Raichlen · IDENTIFIED FROM THE TRANSCRIPT
“Be careful not to leave any of them there. Well, that's what happens is, you know, we'll go out for the day and go foraging with people and come back. And, you know, you can't find, you want to sit down and you can't find a chair because everyone's sitting in your chair, but that's totally fine. They deserve to rest just as much or more than anybody else.”
2024-02-08 · The Diary of a CEO · The Brain Professor: "Popular Treat Now Considered Deadlier Than Smoking!", "Alcohol Is Shrinking Your Brain" - David Raichlen · IDENTIFIED FROM THE TRANSCRIPT
“I mean, they do, but at the same time, you know, when we work in Hodzaland, we bring chairs because they're comfortable. And the first thing that happens when we're out there is this crazy game of musical chairs that if one of us gets up, you know, someone comes over and sits in our chair. And why is that? Because they're super comfortable. And so I don't think they necessarily think we're crazy. I think they enjoy sitting in the chairs. They just don't have them”
2024-02-08 · The Diary of a CEO · The Brain Professor: "Popular Treat Now Considered Deadlier Than Smoking!", "Alcohol Is Shrinking Your Brain" - David Raichlen · IDENTIFIED FROM THE TRANSCRIPT
“The first chairs that we know about from the archaeological record are about 5,000 years old. But the ubiquitous use of chairs is probably even more recent than that, right? Chairs are these weird objects that they're not only ergonomic and made for our comfort, but they also over history of had implications for economic status and power and taking a seat at the table and a throne in terms of political power, where you sit has always been important from a political and economic and social standpoint. So chairs have sort of taken on a big part of our lives. And if you, you know, if you walk into someone's house, you know, generally the first thing that you're seeing is their seating environment, right? Chairs and couches and places. But we use them more than almost any other object in our lives.”
2024-02-08 · The Diary of a CEO · The Brain Professor: "Popular Treat Now Considered Deadlier Than Smoking!", "Alcohol Is Shrinking Your Brain" - David Raichlen · IDENTIFIED FROM THE TRANSCRIPT