Dr. Daller is back on the #naplescaptainslog dropping that knowledge on how to power up your brain waves and what you can be doing to prevent Alzheimer’s!
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Captain Brien: Dr.Dollar’s back with me today on the Captain’s Log we are going to train our brain. Let’s eat a healthy lifestyle, it’s gonna affect all of our brain waves and make it better, yes?
Dr. Daller: Absolutely.
Captain Brien: Did I even get that right or did I even say it right?
Dr. Daller: I’m not sure what you said–
Captain Brien: I’ve gotta get my own brain right.
Dr. Daller: And we’ll talk about that. What can you do to improve, you know Captain Brian, dementia, cognitive disfunction, Alzheimer’s disease. Everybody know somebody in their family that has that issue
Captain Brien: Yes.
Dr. Daller: And our goal is what can we do to delay that, what can we do to prevent that, the same as we talked the other day about diabetes. What can we do about prevention of Alzheimer’s. We know that there is no pill in the world, there’s no Aricept. When everybody’s talking about Aricept Aricept really doesn’t work. As a matter of fact, in my opinion and the research that I read about Aricept.
Captain Brien: But what about kingdogloben right, kingo?
Dr. Daller: Ginkgo biloba
Captain Brien: Yeah ginkgo biloba, see?
Dr. Daller: So again, let’s put a disclaimer in the front. There is not a single supplement, a single supplement by itself that will improve your cognition. Your ability to help that memory and everything else. And today we’ll talk about how simply, without spending much money doing it all at Whole Foods, Publix, Fresh Market or wherever you go shopping at the local stores. What can you eat? What king of exercise can you do? What kind of sleep do you, how much sleep do you need? What kind of social support? What kind of games and exercises and other things for your brain to improve that that you are not going to end up one of these people that are going to have Alzheimer’s or dementia. So again Captain Brian, Alzheimer’s by the year 2050 is going to be an epidemic in the Western world a significant amount of people have Alzheimer’s, Dementia, even early cognitive dysfunction. That you start forgetting names of people, you start forgetting where you put your keys, you start forgetting certain words. That you’re saying, “What is that, how do you say that” and you forget that and all this stuff has to do–
Captain Brien: It starts with dementia.
Dr. Daller: It starts with cognition, it starts with simple memory of simple words that you start forgetting. And later on it will develop to dementia and you can develop even Alzheimer’s. So you know we learned, when I was in medical school we said you know your brain stopped developing when you were 18 and after that your brain start deteriorating. And by the time your 85 your brain is like shriveled and there’s nothing there. And we learned that that’s wrong. That’s absolutely not true. Your brain does not stop growing. Your brain as a matter of fact when you exercise–
Captain Brien: It’s a muscle, correct?
Dr. Daller: No your brain as a matter of fact if you take your entire brain, 99% of your brain is made out of fat.
Captain Brien: Okay.
Dr. Daller: It’s all fat. So we’re going to talk today in this podcast how much fat, how fat is important. And we’re going to talk about cholesterol and good fat, omega 3 and all this stuff how important they are for our diet. And again we’re going to go back to sugar, how sugar, refined sugar specifically is really bad for you. So again, going back to exercise, and going back to the fact that your brain is growing, there is a part in your brain, two parts like this. It’s called hippocampus. Hippocampus from the Greek word “Hippos” meaning horse, and “Kampos” meaning–
Captain Brien: Yes
Dr. Daller: so hippocampus, so it looks like a sea horse in your brain you have two parts, right here. These are the temporal lobe, behind the temporal lobe–
Captain Brien: Is that the part that makes you horny too?
Dr. Daller: No, that’s not the part that makes you horny.
Captain Brien: What part is that?
Dr. Daller: I’ll talk that’s a different podcast Captain Brian I mean put a suspense for the audience.
Captain Brien: Okay okay.
Dr. Daller: That’s a different part.
Captain Brien: We’ll get back to the horny brain later.
Dr. Daller: Yes, hippocampus makes you remember when you are horny. So it has to do a lot with memory. So the hippocampus, we know that if you exercise and they did study on that, several studies on that when people exercise, improved blood flow to the hippocampus the hippocampus does grow in size.
Captain Brien: And this is from traditional exercising?
Dr. Daller: So, very good question. What kind of exercise? You need to break a sweat, you need your heart rate to go up. So you cannot go and lift weights. I lift weights but its not enough. You need to do high intensity. If you do lifting weight, your heart rate has to be high
Captain Brien: What’s my heart rate have to get to?
Dr. Daller: Good question, so you take 180 minus your age. And you’re about 25? How old are you now? 22?
Captain Brien: Exactly.
Dr. Daller: So 180 minus your age, that’s your heart rate that you have to keep for at least 30 minutes.
Captain Brien: Really?
Dr. Daller: Yes, minimum of 30 minutes. You have to keep that heart rate. So you know, 120, 130, 140 in that rage for you to break a good sweat to start–
Captain Brien: And keep it there for 30 minutes?
Dr. Daller: And keep it there for 30 minutes. And people do that. I’ve done it for an hour. I kept my heart rate at that level for one hour. I’ve kept it at 150 as a matter of fact for one hour. Because I’m younger than you are.
Captain Brien: That’s right .
Dr. Daller: That’s right.
Captain Brien: That’s right.
Dr. Daller: So again we talked about exercises, and again a lot of people, this is, the key Captain Brian that this is a preventable disease like diabetes, type 2 diabetes is a preventable disease
Captain Brien: It’s 100% preventable?
Dr. Daller: Well I wouldn’t say 100%. You know it’s like playing poker. You got some cards, you got some genes. So some people get the genes for Alzheimer’s There’s a certain gene, on certain alele in your chromosomes that has to do with Alzheimer’s. But having that gene it’s not a death sentence. It doesn’t mean you develop Alzheimer’s. You can alter those genes. You can improve things, you can, you know, your body is like a very expensive European car. And what you put in it, if you put 87 octane verses 97 octane it will run differently. So you cannot, there are two ways. One, to take 97 octane. Number two, is not to do bad things to that body. Not to destroy it. So not only to do the right thing, also to avoid the bad things. And that’s Segway here to–
Captain Brien: So physical activity,
Dr. Daller: Physical activity number one.
Captain Brien: The food we eat. Give me a couple of foods I’m gonna ask you one question real quick.
Dr. Daller: Absolutely.
Captain Brien: Give me some foods that I need to eat
Dr. Daller: Blueberries.
Captain Brien: Blueberries are great. They’re good for everything.
Dr. Daller: They are good for everything. Again, people ask me, “How do you know what’s good for you?” when you go to the supermarket. Whatever supermarket you pick, open your eyes and say what you are attracted to, what color you are attracted to The more colorful the fruits are the more colorful the vegetables are the better off you are. So they’re the same as when you go to the supermarket and you buy fish and you look “Wow, this salmon looks good,” or “this tuna looks good.” Because you look at the color, you look at the shape. You look at everything, the same with fruit. You smell it, you say “wow, this tomato smells good, color is good, I’m going to buy that.” Tomato has lycopene it’s very good for you. Blueberries has a lot of antioxidants, it’s very good. I’ll give you another example, anything with omega 3. Fish is very good for you.
Captain Brien: Yeah, fish.
Dr. Daller: What kind of fish?
Captain Brien: Salmon, right?
Dr. Daller: Salmon, nothing better than salmon. You know great, you know line caught salmon is fantastic for you.
Captain Brien: Let me ask you a question. So what about reading? Keeping your mind sharp. Does that have any affect on it?
Dr. Daller: Absolutely.
Captain Brien: It does.
Dr. Daller: So doing brain exercises are very, very important. So what I recommend for my patients, I recommend to pick up something new. So we all can read. Reading doesn’t cut it enough.
Captain Brien: Right.
Dr. Daller: So reading keep you sharp in reading realm but doing something new for example if Captain Brian says “My cognition is not as good,” start playing the piano because if you don’t know how to play the piano. Now you are going to pick up something new.
Captain Brien: You have to learn.
Dr. Daller: You have to learn. So reading, you already know how to read. It’s much much easier, something new. Or for example, drawing or any new sport. I mean if you don’t know how to play soccer go play some soccer, or do anything–
Captain Brien: What’s better, the physical activity or the the brain growth
Dr. Daller: Great question so there’s no one thing that is better than the other. I believe in you have to do the package deal. You have to do everything. So you cannot be a mediocre and say, “Well I want to do the minimum, “I just want to do a little bit.”
Captain Brien: So you can’t eat crapy and then work out and think this is gonna work.
Dr. Daller: It will never work. You have to do all of the above.
Captain Brien: Because I’m prone to it I believe because my grandmother had it for 13 years.
Dr. Daller: Sure.
Captain Brien: So, it was terrible in my family
Dr. Daller: Of course.
Captain Brien: Because we actually took care of her for all those years. My parents basically dedicated their whole 13 years of their life during that time.
Dr. Daller: Impressive.
Captain Brien: And took care of her everyday.
Dr. Daller: Impressive.
Captain Brien: So I know, the negative affects. And to prevent it, that’s important.
Dr. Daller: So again, let’s rehash here. So exercise is extremely important. Keeping your heart rate high, you know. 3 times a week is the minimum, minimum, minimum that you should do. four times a week is even better. I do an hour, you can do half an hour and that’s going to be good enough. The next thing you do is diet, what to diet. So, we talked about berries, we talked about fish with omega 3, high omega 3 fish and we talked about, we didn’t talk about but we are going to mention walnuts and all those nuts. So variety of nuts, specifically walnuts. And number four is coffee. We talked about it in this podcast many times. Coffee is very good for you. It’s an antioxidant. Study after study show when you look at kids and when you look at adults, they drink coffee. If I give you a cup of coffee and make you take a test. And I don’t give you the cup of coffee, you’re going to do better when you drink that cup of coffee.
Captain Brien: Really, because you’re sharper?
Dr. Daller: Absolutely, you’re sharper. So it’s coffee. Don’t let any doctor tell you that coffee is bad for you. That’s an old school medicine. You have to find yourself a new doctor that is progressive, that is up to par, that understand it. You know what.
Captain Brien: Is it coffee or is it caffeine?
Dr. Daller: No it’s not just the caffeine. There’s other things in coffee, caffeine is one of them but in tea, you have thiamine, you have other things in tea as well that is very good for you. So as an antioxidant overall but again, you drink coffee, drink good coffee. Don’t go and buy, if you buy a bucket that costs a $1.50 at Publix that’s not good coffee.
Captain Brien: You’re right, not chock-full.
Dr. Daller: Right.
Captain Brien: You can’t have the chock-full of coffee.
Dr. Daller: You cannot have that. And you cannot, decaf doesn’t work. So decaf there’s chemicals in decaf. Really, you’re better off drinking water any day than decaf.
Captain Brien: Okay.
Dr. Daller: So again, coffee is extremely important. Then vegetables. When you go to the super market, green leafy vegetables fantastic for you. Fruits, different type of fruits, fantastic for you. Don’t let anybody tell you that there’s too much sugar in fruits. Again this is old school. I’m not saying you should eat 10 bananas. But having berries, having blueberries, raspberries–
Captain Brien: Is one banana okay a day?
Dr. Daller: Half banana is better for you.
Captain Brien: Half?
Dr. Daller: You really don’t… Half a banana.
Captain Brien: Not a whole banana.
Dr. Daller: Not a whole banana for you.
Captain Brien: Damn, you cut me down.
Dr. Daller: A small banana, the mini bananas. They’re more expensive but yeah
Captain Brien: They’re good for you, all right. Now I take cholesterol medicine. And I heard that’s really bad because that does what?
Dr. Daller: Right, so I don’t like you know, I’m the doctor that is against medicine. You know, I’m the outsider so I don’t like–
Captain Brien: But it’s inherited, my cholesterol as a kid was 400.
Dr. Daller: And I get it, some people need it but overall cholesterol is not a bad thing. Cholesterol is the firefighter that comes to the rescue. So cholesterol wins, people when we do surgery on people that had car accidents or heart attack and we look at the heart and we say where there’s a plaque there’s cholesterol there, there’s the position of things there. You know, cholesterol came to the rescue. So it’s, you know somebody said before that. It’s cholesterol is like, there’s a fire and you’re blaming the firefighter.
Captain Brien: Yeah.
Dr. Daller: You know what I’m saying? You don’t blame the firefighter, the cholesterol is the firefighter. So, again cholesterol is the central, cholesterol is the backbone of the testosterone. Cholesterol is the backbone of estrogen. Cholesterol is the backbone of vitamin D. It is extremely, extremely important. And the problem is and we saw that you know on this anti-cholesterol medication that if you look at the label, it will say, “It will impair your cognition.” If you read the label carefully it will say it and why is that, because it also block the cholesterol entering into your brain. And we need that we talked about it the brain is, majority of the brain is fat.
Captain Brien: But I take it CoQ10, does that help? That’s a, is that a myth or what?
Dr. Daller: It is, there’s no–
Captain Brien: And then the fish oil.
Dr. Daller: Fish oil is important. So omega 3, fish oil are important but again the best source of fish oil is salmon.
Captain Brien: Yeah.
Dr. Daller: I mean you really don’t need to take pills. You know a lot of people take vitamin E as an anti-inflammatory medication. I don’t think you should take vitamin E. You can take all the anti-inflammatory from your fuel, from the food you are getting. So taking supplements instead of getting, if you are healthy and I know you Brian you eat very healthy. You eat very clean. You are not a guy that eats processed food.
Captain Brien: I try.
Dr. Daller: You try, you do your best and from time to time you have a cheat day but that’s okay majority of the time you really take very good care of yourself.
Captain Brien: Yeah,
Dr. Daller: And again, I know you don’t eat leftovers And everybody knows that, it was like a slogan for Captain Brian, “He doesn’t eat leftovers.” And you know that idea about leftovers it has to be more processed food with leftovers for it to stay good for the next day.
Captain Brien: Right.
Dr. Daller: So by definition you shouldn’t be eating leftovers. That’s fantastic that you don’t eat leftovers. So again we talked about exercise, we talked about food. We talked about, next we’re going to talk about sleep. So what happens when you sleep? Just think about your brain as your iPhone. When your iPhone is acting up, what do they tell you when you go to the apple store? They tell you shut if off completely. Reset it, 3 minutes. Reset it and its all of a sudden it’s working again. Your brain needs a little bit more than 3 minutes as that needs a rest. There is something called beta-amyloid. Beta-amyloid are the position in the brain of people who have Alzheimer’s and we need a mechanism to clear that. And sleep is the time that we are cleaning the house so that’s very important. So again, sleep is important. How much sleep somebody should have? Seven hours is probably ideal. Do I get seven hours every night? Absolutely no, unfortunately I don’t. I wake up very early. My brain is set up differently but ideally seven to eight hours.
Captain Brien: What happens when you wake up automatically?
Dr. Daller: I do, wake up automatically.
Captain Brien: Does that mean you’ve had enough sleep for your brain or not?
Dr. Daller: It depends on your stress level. If you wake up automatically because well, I need to go, I need to do stuff and your brain does not have time to, you know about how much your brain has to do the time that you sleep help you with memory. So it solidify things in your brain. You know when I was in medical school I used to take a quick nap, a 20 minutes nap in the library to remember things because all of a sudden all the stuff that I read solidified in my brain. And we know that people they read a book just before they go to bed and that time they remember all the stuff the next day
Captain Brien: Yup, yup, isn’t that also a technique they use when they either torture people they don’t let them sleep.
Dr. Daller: That’s right, that’s right. You always say I like where it’s going. I like where it’s going.
Captain Brien: Right so if they’re trying to get some information out of you, the police interrogation they just wear you down 24 hours.
Dr. Daller: Right, they keep you on and they put bad music
Captain Brien: Yeah.
Dr. Daller: Bad music.
Captain Brien: They get you going.
Dr. Daller: They get you going.
Captain Brien: So for the Alzheimer’s right now, how do they actually diagnose it?
Dr. Daller: Very good question, so we do a test. So we have different type of forms we ask the patient to do a test. We show them some pictures of different people and we say you know, “This guy’s name is Brian Spina, this guy is Mayor Dollar, this guy is this,” we’ll show them 10 cards and we’ll let them look at them and then we say, we show them a picture of Brian Spina we’ll say “Who is this guy?” And if they say Mayor Dollar, we have a problem here. Or if they say “I don’t remember,” we have a problem.
Captain Brien: What if they had ADD like me and they can’t remember shit in the first place?
Dr. Daller: But a lot of people have difficulty with that
Captain Brien: Yeah
Dr. Daller: But you have to remember some of the names because you cannot tell me you didn’t remember 10 of the pictures, none of them you remember because when we look at somebody we say “Okay, Brian Spina has a mole,” by the way Brian Spina does not have a mole for those who are listening.
Captain Brien: Maybe on my butt.
Dr. Daller: So we look at that mole and we say “Spina has a mole.” We have some pneumonic, we have connection, we put it together. We say Spina is the guy with those sunglasses and we look at those sunglasses, say “That’s Brian Spina.” So we have ways to recognize when you look at I don’t know Ringo Starr for example You look at Ringo Starr, you say “I know this guy, this guy is Ringo Starr,” How do you know if Elton John? I know he has this earring and this clothes, and he has this sunglasses, this is Elton John. That’s how we remember, that’s why a lot of people today have problem with memory because we rely on Google. Let’s say Brian is going to ask me a question, I google it. I think that it’s in my brain, it’s not in my brain.
Captain Brien: Herum says he’s 54 and he’s forgetting a lot right now, what can he do?
Dr. Daller: Yeah, so I would start with diet, so that’s very important what we talked about. Start eating healthy, go to the super market buy plenty of vegetables, plenty of fruit. Red meat only once a week. If you have red meat, healthy red meat, organic food. All the stuff we talked about in this show, then have some walnuts, drink a cup of coffee or two a day.
Captain Brien: Just walnuts or almonds, cashews, anything?
Dr. Daller: Walnuts are the best.
Captain Brien: ‘Cause they have the most oil, right?
Dr. Daller: Correct, they’re more oily. But Peanuts are the worst in that category.
Captain Brien: Peanuts are terrible for you, aren’t they?
Dr. Daller: Correct.
Captain Brien: Is peanut good for anything?
Dr. Daller: I don’t know. It’s better so you know I always look at the alternative. If you’re having peanuts verses I don’t know cheetos,
Captain Brien: Chips?
Dr. Daller: So peanuts beat Cheetos. But it’s not overall its not great.
Captain Brien: It’s the worst lagoon.
Dr. Daller: Correct, it’s the worst lagoon. But it’s not overall, in life it’s about choices.
Captain Brien: He lost 85 pounds recently Herum.
Dr. Daller:Congratulations, that’s fantastic.
Captain Brien: Very nice work, great job.
Dr. Daller: Beautiful.
Captain Brien: You should post tell us how you did it, that’s interesting, good job. But, yeah we wanna get him on the right track now. Get his brain healthy.
Dr. Daller: Right so brain healthy again. Brain healthy is key because everything if you loose that’s the most important part of your body is that brain. If you loose that, everything else is irrelevant. So we have to keep that brain healthy. We have to fuel it. Again, think about it it’s an expensive European car.
Captain Brien: What about water, drinking a lot of water, does that help?
Dr. Daller: Water helps, but does not help overall. Hydration is extremely important. Hydration is important for all the toxins because after all our society, everything is full of toxins. So you do dilute the toxins by drinking a lot of water. But again, we talked about bottled water. We talked about xenoestrogen, remember. We had a podcast about that, that’s a great podcast, about xenoestrogen. so bottled water, I have a problem with bottled water. You know, these are the things that you have to pay attention for the little things, they make a big difference.
Captain Brien: And then in 10 to 20 years they’ll let us know that that was bad for us.
Dr. Daller: I don’t know if they even will let us know.
Captain Brien: No?
Dr. Daller: I don’t know, it’s going to be much more than that. Because it’s all politicized and corrupt.
Captain Brien: All right guys well that was how to power up your brain. We want you guys to be healthy. We want you guys to tune in everyday of course but on Tuesdays ask the doctor. Dr. Dollar makes you holler. And he has all the answers to your questions. DM us, just send us a message guys. You can find him if you’d like on Instagram at…
Dr. Daller: So on Facebook Dollar MD, I’m sorry Instagram Dollar MD. On Facebook Mayor Dollar please be my friend or DM me without being my friend or DM Captain Brian. Come to my office, send me a text message, an email, whatever it takes. Dollar@teamdollar.com, we’re always available. Please send us different topics that you want to talk about that you have interest in.
Captain Brien: We wanna make sure you guys are getting the information you want. Not just the topics that we wanna talk about so. We appreciate you tuning in, this is the Captain’s Log, we’re out and I’ll be back in tomorrow. Don’t miss us.