The Brain Doctor: 5 Popular Habits That Will Kill Your Brain Health! 

If you enjoyed this episode, could you please do me a favour and hit the like button 👍🏾 it helps us massively. Appreciate you all! 🙏🏽

As someone who is paraplegic, I have been sitting constantly for over 24 years. That being said, I am very vital and generally quite clear-headed. It does take a lot of health maintenance, but it is possible. All sitting is not the same, that I can say for sure from personal experience.

00:01 Extended sitting increases risk of dementia. 02:03 Understanding impact of physical activity on brain health. 06:33 Exercise has a profound impact on the brain's health and cognitive function. 08:54 Physical inactivity is linked to poor brain health and increased risk of cognitive decline. 13:23 Low levels of physical activity affecting brain development and function. 15:27 Both resistance training and endurance activity have brain benefits. 19:21 Combined environment doubles neuron growth in mice 21:14 Challenging physical activities improve cognition more than just exercise or playing games. 24:45 Exercise activates reward centers in the brain, leading to increased confidence and better overall function. 26:32 Starting from zero, even a little exercise yields significant health benefits. 30:16 Older adults in the Hazda tribe engage in much more physical activity compared to adults in the US. 32:14 Evidence shows minimal risk of cardiovascular disease and other illnesses in the Hadza tribe. 36:02 Prolonged sitting linked to cardiovascular disease. 37:50 Seating environment impacts our lives significantly 41:08 Short bursts of activity can have significant health benefits. 43:01 Aerobic activity and cognitive challenges help stave off cognitive decline. 46:48 Quality sleep is crucial for brain health. 48:44 Social connections are key to healthy aging and cognitive function. 52:31 Air pollution diminishes cognitive benefits of physical activity 54:16 Find an activity you enjoy for long-term benefits. 57:48 Regular exercise intensity and duration are essential for reaping cognitive benefits. 59:35 Sitting less can improve brain health. 1:03:23 Minimal activity provides big benefits. 1:05:10 Incorporating small exercises can have significant health benefits. 1:08:41 Dementia is a progressive cognitive decline impacting daily life. 1:10:23 Grief and depression can lead to cognitive and structural brain changes, increasing the risk of dementia. 1:13:59 Increasing activity and reducing sedentary behavior can have profound effects on aging society 1:15:56 Beware of diet company fads and listen to experts for sustainable health habits. 02:03 Understanding impact of physical activity on brain health. 06:33 Exercise has a profound impact on the brain's health and cognitive function. 08:54 Physical inactivity is linked to poor brain health and increased risk of cognitive decline. 13:23 Low levels of physical activity affecting brain development and function. 15:27 Both resistance training and endurance activity have brain benefits. 19:21 Combined environment doubles neuron growth in mice 21:14 Challenging physical activities improve cognition more than just exercise or playing games. 24:45 Exercise activates reward centers in the brain, leading to increased confidence and better overall function. 26:32 Starting from zero, even a little exercise yields significant health benefits. 30:16 Older adults in the Hazda tribe engage in much more physical activity compared to adults in the US. 32:14 Evidence shows minimal risk of cardiovascular disease and other illnesses in the Hadza tribe. 36:02 Prolonged sitting linked to cardiovascular disease. 37:50 Seating environment impacts our lives significantly 41:08 Short bursts of activity can have significant health benefits. 43:01 Aerobic activity and cognitive challenges help stave off cognitive decline. 46:48 Quality sleep is crucial for brain health. 48:44 Social connections are key to healthy aging and cognitive function. 52:31 Air pollution diminishes cognitive benefits of physical activity 54:16 Find an activity you enjoy for long-term benefits. 57:48 Regular exercise intensity and duration are essential for reaping cognitive benefits. 59:35 Sitting less can improve brain health. 1:03:23 Minimal activity provides big benefits. 1:05:10 Incorporating small exercises can have significant health benefits. 1:08:41 Dementia is a progressive cognitive decline impacting daily life. 1:10:23 Grief and depression can lead to cognitive and structural brain changes, increasing the risk of dementia. 1:13:59 Increasing activity and reducing sedentary behavior can have profound effects on aging society 1:15:56 Beware of diet company fads and listen to experts for sustainable health habits.

Really hate the teaser previews. Like omitting that one word that completes the sentence is really annoying

Loved this episode! I'm 74, can still run up and down stairs, walk my 2 dogs daily, take no medication, do breath work, do meditation, yoga, cook, dance, clean and otherwise stay active but also do not feel guilty about resting and watching some educational and inspiring podcasts like yours on utube and I sleep like a baby! I try to remember that things happen FOR you, not to you. There is a lesson in everything, we are not victims. We are all one and should not judge (a kinda hard thing). Stay positive, words and thoughts are things!

I walk twice a day. Four miles in the late afternoon and two in the morning. I’m 69 and I am not on any medications. I hope to keep it that way. I was a runner when I was younger but I had a total knee replacement back in 2011 so I took up speed walking and that’s where I am today but not every day. Just twice a week otherwise I walk at a good fast pace on the days where I’m not speed walking. I love it and I have plenty of energy to get through my days.i also clean my three bedroom apartment which is a nice big apartment and i dance around the house. Movement is key. I paint and draw. I am retired and I plan on living a good long healthy life

My husband and daughters all work from home. We have stand-up desks so no excuse to not stand and work. We turned our basement into a gym during COVID. What a game changer that was at a reasonable cost. Being active is so important. We have older relatives with lots of neurological issues and I am so grateful for all this info, trying not to go down that path.

I wonder if having a dog wouldn’t be as good as exercising or eating healthy. A dog makes you go outside, makes you move and you are more likely to talk to others (especially when you have lost your spouse).

My dad had dementia but he was lean, a cyclist all his life, working on his feet a lot of the day in retail. Always busy but went to bed early. Taking note however.

L lost my giant breed dog 5 months ago. Even at 11yrs old, she would choose her walks to be the windy, twisty, foreign territory walks, always knowing that her final objective was to serendipitously arrive at the large green lakefront park, with steps and boardwalks and fun terrains. She knew exactly how to negotiate new streets in the wrong directions, lengthening her walk and still make the right choices to arrive at her park (usually by means of cutting through another favorite spot of hers!!) So these walks would be close to 1 hour..sometimes a little more..I've realized that not only am i grieving her loss, but I've not replaced those walks. Yes, it's cold winter in the north, but hey..i could drive to the art museum and just whip around the vast halls and galleries, before even studying a collection. Our dogs keep us so much healthier !! ❤ (Doggie owner note: she was not loose, just very well behaved after being trained on a triple-handle leash, essential for 100lb pooch that initially pulled. At crossing paths or streets, I'd give her the choice and ask her "Which way?") ..i couldn't help but think of this as he spoke of the mice.... ❤

This really hits home! My father has dementia since he was 64 he’s in a nursing home now he’s 69. he retired as a musician at 52 led a sedentary life style with lots of alcohol. He also lost his son my brother to suicide so I personally think this contributed too. I have this fear in me that it will follow down the line. So I think this will be my excersise motivation. Great podcast as always Knowledge is power Thank you 🙏🏻

Omg - who watches these regularly & still doesn't subscribe!! You're one the very best interviewers on RU-vid with stellar content!❤❤

My husband was a cyclist, skier, very active. Great with people and happy. Has dementia. Walks several times a day now. I stopped the few meds he was on. He’s drug free, active, happy and completely demented. Huh

I live in Thailand and Vietnam where hundreds of studies have been done on monks who sit and meditate at least 8 hours a day. There is very little late stage mental illness here especially among monks, it virtually doesn't exist. This implies that guys research is incredibly ethnocentric. Which I'm not surprised by, as most American scientists speak as if there views represent the whole world. If you just look at Dr Daniel Golemans studies on long term meditators it totally contradicts what this researcher is saying. However I will consider his research is probably true relative to non meditating Americans.

This hit home so much, I work remotely and notice when I dont step away from my screen to go outside to walk or workout my productivity and mood drastically decreases. Also 100% agree about the treadmill running, I honestly hate it but do it mainly in winter so I have started listening to audiobooks on personal development or finance so I am learning something rather than staring at a wall feeling like a mouse on a wheel. As per usual incredibly insightful episode! Keep it up team DOAC!

Just layed down on the couch to „treat“ myself and to listening to this show. As the trailer passed I quickly decided to put on a kettle bell work out in listen while that! Thanks Steve!

I’m 70 years old and play the drums everyday. Love to learn and figure out new stuff. It’s fascinating how you get your limbs to do what your brain is thinking.

My great grandma had several strokes in her 60's. She was wheelchair bound because of them. She required a nursing home to take care of her. She lived to 106, she was never exceptionally active. Her brain was still sharp when she died.

Thank you so much! I am 64 and I have been so motivated by this podcast that I am excited to implement more ways to be active and sitting less. Here's to a new me going forward from today!

Another great interview. The choice of guests and the topics that are covered have been consistently excellent. Thanks!

My mother was widowed at 83 and reacted very profoundly. Her grief definitely morphed into depression and a level of anxiety. She did not really respond much to depression medication or social intervention, and was incredibly needy although physically in reasonable health. Despite daily visits from myself and attempts to get her to socialise with others, she eventually refused to leave her home and became 100% dependent on my care, and ultimately on additional paid-for carer services. At this point her physical health declined catastrophically into almost total immobility and double incontinence. This despite having no life-limiting diagnosis. She eventually passed away from inanition just before the pandemic, which was itself a mercy. All of this bears out powerfully the contention of Dr Raichlen that mental ability is intimately linked to physical activity. I cannot emphasise enough that the elderly in such circumstances should be helped and encouraged as much as possible to remain active, even though sometimes we don’t succeed.

What did I miss? No popular treat worse than cigarettes was mentioned. Unless sitting was the popular treat. Maybe when they were talking about alcohol?

This video really has given me food for thought. I work a 8 hour shift but I am remote working at home - on my own apart from the rescue for company, due to the hours/times I work and not a particularly morning person don't do any activity. I walk literally 5 steps to grab lunch and due to the short time breaks don't have time to go out. I sit at a desk for 8 hours.... I now looking at my lifestyle and seeing how i can make changes! Thanks for a great video and I have subscribed now.

Best health podcast ever. Finally, practical effective steps to better health as we age. Not down some research rabbit hole with impossible goals for ordinary people. I now sip my coffee, water or tea while standing by a window and admiring the scenery instead of sitting and listening to gossip and complaints. Mood improved already. Have a long way to go but progress feels better than hopelessness.

Hi Steven! I know you probably won’t see my comment let alone reply to, I’m not able to join the club but when I can I will because you deserve it. I just wanted to say a BIG thank you because I have suffered for quite a few years with so many different things big and small and listening to your podcast has made me better each time, I don’t think people realise how much effort must go into these videos so I wanted to thank you and your team because for someone like me it means a lot ❤️❤️❤️

A relative with dementia had terrible sleep habits and was constantly eating all night, and then sleeping irregularly during the day. After getting on a regimen of 5HTP, P5P, and Magnesium l-threonate the sleep pattern improved and related issues appeared to be positively impacted.

Your show is amazing, it’s excellent

OMG! I’m 100lbs overweight and in my fifties so sports are a bit difficult for me now but that orienteering sounds awesome! I LOVE maps and hiking in nature! Thank you so much for talking about that. I’ve always been into “green exercise” (activity in nature) but didn’t know it’s a movement. That’s wonderful! And I’d never heard of orienteering before. I’m going to look for a group that does orienteering! I may have finally found the activity for me! 🙏😃

Loved this down to earth conversation. Dr. Lieberman is very calm, humble and communicates in a simple way that average people can easily understand. Thank you!

Thank you! I now see that I can do this in small steps. This will motivate me, as a 76 year old who has thought that if I can't do exercise totally perfect, so I gave up. I need to change my mindset to start changing my physical self. I will start by taking a walk daily and also getting up out of my chair to move around every half hour. If just that will make me feel better, I can and will do that. Thanks again.

Steven, I have subscribed to your podcast from San Francisco, and totally love listening to your interviews. My fave are these brilliant neuro-scientists that you bring on...they share such valuable knowledge and insights on living a better life, their scientific rationale on doing, or refraining from doing something...keep up the great quality of your interviewees...my kudos to both your interview style and your interview candidates!!!

This is such an important, simple, common sense message. Keep conveying it

AMAAAAZING episode!!!

i cant believe he said he thought running on a treatmill is the same as outside. to me using a treatmill feels so dull.... i spend my time in the german forest almost every day all year round and i really know its effects are absolutely benefitial to me. its gotten so far that urban surroundings really bore and almost disgust me, the air stinks, theres noise and the people seem crazy af running around stressed. all you see is artificial and dead, made of concrete or steel. a park is nice but wont really do it for me, i want to be surrounded by wildlife. there i get so much energy and positivity, meeting beautiful plants, old trees, see wild animals and the air smells nice and fresh. and of course you move your body there, climb a hill, explore a place, get off the trail, swim in a river. this is where we developed and where we belong, there are many studies that proof this point so go outside guys and enjoy mother nature!

Thank you Steve for this episode!

We appreciate the insights shared in this video. Helps become more conscious of ourselves and our bodies.

Loved this. I went from an active job to a sit down one with covid. Just before covid i had given up training due to family circumstances. By the end of 21 my brain fog and recall was terribly affected. A large amount of stress and some trauma brought forward the awareness and acceptance of the need to heal that trauma. But also some childhood trauma that had been repressed. So i can in fact vouch for how quickly cognitive decline hits you when you sit a lot, reduce resistance training from 5x per week to zero. Its like my brain lost is ability to stay on task much more than before. Recently i committed to doing 5000 steps a day. I also added in some fasting and healing the trauma with emdr. Im really starting to see big improvements in my memory and recall. But also my awareness of how I'm interacting with others. My next goal is sleep improvement. Menopause and autoimmune pain effect my sleep unfortunately. This was so inspiring and motivating in ways that seem really doable without excessive effort. Thanks once again for a Stella interview from a passionate and clever guest. My fandom is growing with every new episode. ❤❤❤

Can’t wait for next weeks episode - which will totally contradict a previous one, James Smith summed this podcast up perfectly - all these “experts” 😂

Thank you Stephen and David!!! Another great podcast that gifted me with tools to apply not only to the improvement of my health but to that of my mother whom I’m a caretaker for!! Getting her to exercise is most often challenging at best, but after watching I know I have to stick with it!!! 🥰🥰Sincerely grateful to you both for ALL that you do and have done so far!!! 🥳🥳

Thank you for this episode, it's definitely motivating. I'm someone who's been implementing more physical activity in my life for a little over a year, and I definitely see positive results.

As an older adult - 75 - I get more exercise than I did when working fulltime. Around 11000 steps daily plus some yoga and resistance training - simply because I have an abundance of free time. Plus, in my career as a psychotherapist I was sitting while counseling. I managed to do my documention tasks while standing and took walks when folks no showed for appointments. Since I also supervised staff, I convinced some of my supervisees to walk and talk during a supervision hour.

Yes!! Thank You Both!!!

Steven is very good at asking relevant questions in sequence. All areas of topic are explored and guests are given time to answer the questions broadly. One observation is how all guests say the same thing: 'That's a great question '. Amazing podcast.

this is why I have a walk pad upstairs and down stairs. I remember from your episode to walk right after eating! Thanks for that

I alway thought I needed to go to the gym I didn’t class walking as exercise then covid came I was 5 st overweight a Ww member for years then when we were allowed to go out for an hour each day so I googled the least no of steps I needed to do to benefit me I started at 6000 steps and out I went waddling along hated it but committed myself to be consistent and go everyday 10 months later I was doing 25,000 steps a day followed the Ww plan consistently and in the end lost 5 st 5 lbs and was no longer pre type 2 diabetes I now walk everyday 10/15000 steps and have kept the weight off ❤️

You're right, that data about subscribers IS really fascinating.

I live in a converted Cargo Container in a very rural area. I have a bed and a desk with a chair. No couch or any upholstered chairs (except my desk chair). I have poultry, so I have to get up near dawn everyday and go out and collect eggs and feed twice a day and lock up the coop at dark. I spend a lot of time at my desk, but it is broken up by many small trips outside to care for the birds and hundreds of other small chores on the homestead. Eggs and chicken and duck meat make up the majority of my diet. I am 62 and hope to live to 130. Git yerself some farm animals.

The amount of doctors on this channel contradicting eachother is unbelievable.

Brilliant! Thank you so much for this knowledge.

Steve you are knocking these out of the park with new faces ..... so valuable and so refreshing... Keep it up!!

So what's the popular treat deadlier than smoking?

I got pretty bad backache yesterday... Today I watch the new content about the sitting.... I think it might be some sign I should do something about it and change my habits...

Thank you, enjoyed your discussion and interview style.

Super inspiring conversation 👏🏾👏🏾👏🏾

Something that really changed my life was CrossFit. I struggled with weight after college and decided to just try it out. It is difficult mentally and physically and there is a new challenge every time. I do classes with 70 year olds still kicking butt.

Thank you for your continued service/support to us! Appreciate you❤

Really enjoyed this interview. He was fantastic.

Loved this episode! Thank you both :)

I am a single mom with a 4-year-old. I don't have the time to go jogging, since there is nobody to take care of my child. Recently I read that carrying heavy stuff is a good exerice. So I bought a vest with weights. Now, I and my child go for a walk each evening while I carry the vest.

If you want to combine and physical challenge with mental challenge for exercise..... CLIMBING!!! Or more specifically Bouldering. This is literally described as solving problems with your body. It is a full body work out every climbing, endurance, problem solving .... and of course, people to climb with and help you figure out the problem at hand! BOULDERING FTW!!!

Fantastic episode. Thank you. Have shared directly to my people who need to know.

My mom has alzheimers. It is a combination of things..lack of exercise, poor diet, lack of vitamin D(sun exposure) also trauma..suppressing emotions...its tough to watch the decline

wow, what a great amount of life-saving knowledge this time!!!

One thing that always gets me confused is this notion of physically active. What does that mean? Does it mean go to the gym for 3h and don't do anything more, does a outdoor job 9-5 person physically active since his working? I get that this may be a silly question but I honestly never know we're I fit in , in this specific point

Congrats on 5M!! 🎉

Most informative podcast on the earth!!!!

Thank you to both of you for your work! I left a job where I was sitting all the time but have found that even with a hybrid job I still catch myself glued to my chair and staring at my screen. Although I do walk my dog almost every single day, I am going to make a consistent effort to exercise every hour. Since I listened to your video, I did 25 Jumping Jacks and 25 squats before I started work today. That's a start! Thank you thank you thank you!

Thought I had listened to it all - it missed the ‘popular treat’. What was it? One comments here on use of his/ her treatmill but think it,s either a pun or a typo!

My grandmother worked in a restaurant for many years, was always on the run and spent her last years traveling & making sure her grand kids were well feed. She has dementia and does not remember anyone. Everyone is super different.

As a Certified PhotoReading Accelerated Instructor for the past 21 years, I love this conversation (approx 44 minutes in) about lifelong learning. I first got into PhotoReading 📚 having been diagnosed with what was thought to be early onset Alzheimer’s in my 20s, and my doctor said there was nothing else he could do for me. It was, and continues to be, a game changer and life changing! 🧠

I appreciate your diverse guests. Thank you for this access .

Where has the episode with the excellent Dr Neal Barnard gone???? 😢 And why?

Love this channel. Thank you!

Hopeful,doable advice and very incisive and well prepared and researched questions. Many Thanks indeed!

Your introduction Steve! God! The best intros you've got there bro!

What happened to the Neal Barnard episode? I love how David says more plant-based and less meat is best for the brain!

This episode was excellent. Great information that’s actionable.

This was a great interview. So many take homes.❤

Very interesting, but I am a little disappointed that hormones weren`t included in the ALzheimer issue. Dr. Lisa Mosconi stresses the fact that 2 of 3 indivials with Alzheimer are female and it has the root cause in the missing estrogen from Perimenopause on. The X Factor, her book gives us all the information needed based on studies. With HRT you can eventually prevent Alzheimer.

For all the posts asking about Dr Neal interview…it’s still on Spotify and can be watched!

I do volunteer Landcare, lots of walking, planting, weeding and other physical activity especially when we work on hilly sites. Good fun, good friends, good for you and good for the planet. Win, win win 👍

Excellent Podcast - a great reminder and motivation just to keep moving. I suffer von Depression and am always trying to help myself when I am having those better times. I also have medical conditions with my mobility etc. I had for many many years internal bleeding in the esophagus and often no Iron or B12 etc left over very long periods, 3/4 year and longer, other things too. ( much due to bad medical care unfortunately). I was convinced through no oxygen to the brain that I had Alzheimer’s or something. Since finally having a Funfoplatico Op, I have only bled once, as far as I know to any great extent. My mind, thoughts, talk everything has gone through such a change as from day to night I am told. I am still worried that there is permanent damage done. I try to do mind joggeling things but concentration is still bad due to the Depression. I have times where I sleep days on end and times where sleep is impossible for days. I am trying to cut back on medications slowly over long periods. Sometimes I can’t get out of bed, it’s that bad. You have given me a good shake up and I am about to go to physiotherapy on my mobility. So I am hoping I can prevent a little bit of my brain going mush on me - plus also ofc being able to keep moving. I would like to thank you very much for this fantastic Podcast!

Hi,im from Norway and i love your,"podcast"🥰I just want to say that in my childhood days..,(im 51 now)🙈😅I remember that we use to do,"Orienterings",at school,a couple of times every year..,but now,the schools dont do it anymore,and i think its so sad that everything that was healthy back in my days at school..,its gone🥺 Parents are to busy also for there own children..,so its no wonder that the new generation is mostly sitting,or laying and watching the internet🫤This important information needs to get out there...,and what you are doing by inviting this informative spesialist's its just so much to be, thankful for,and i really hope that people that is listening to this podcast can share it so many more people can listen to this incredible important information..,thank you so much🙏♥️

THE BEST OF YOUR COLLECTION STEVEN, WELL DONE. (And always appreciate your taste of set changes, lovely!)

Can't wait to see you in Sydney later this year. Super psyched!

Thanks Steve.

Rewatched and picked up more information the 2nd pass, as is the case with the way the brain processes information. I hold a doctorate in Clinical Psychology and so understand a bit about learning, and I encourage anyone else to revisit this excellent material!! I'd already commented, but wanted to come back to give major kudos to Steven for bringing Dr. Lieberman. This is absolutely one of the most informative, helpful, and research study supported interviews. Just absolutely fantastic material with the studies really well summarized by Dr. Lieberman!! Thankyou so much, Steven 😀

Steven really did a great job this episode and asked really interesting questions which seemed very obvious to ask in hindsight but you haven't really considered beforehand. Really managed to maximize the expertise of the guest

It is sad that every time some « brain professor » talks about food, they refer to awful studies mixing all the data about meat. Every time, less meat. No one who has really checked the studies thinks that. Garbage in, garbage out.

Fantastic guest Extremely informative and so very important and of course great host. I love the show. Have a wonderful day. ❤

It was the stylish intro that got me….great program

75% of us don't do any exercise even though I assume 100% of us know it's beneficial for both mental and physical health... I'm convinced (and I've seen) that it has lot to do with how hard it is to change our habits. It's cold and raining today in London and I certainly didn't feel like going for my usual morning walk. But then, when I keep in my mind that's it's mainly the first minute or so that's gonna be challenging, I decide to get out. So, the immediate outcome is that I'll leave my comfortable sofa , realise it's not that bad outside after all, and then feel good about it for hours afterwards. It's all about being able to project ourself in that feeling :) And forget the idea that exercise will make you lose weight, it will just help putting you in a better place to eat more healthily.

I agree with everything that he presents here, except for the bit about meat. Our brains and bodies need meat. And Mediterranean style diets are not necessarily low in meat; they are low in processed foods and high in very nutritious foods, which is where the benefit lies.

I do like your podcasts. But interesting guests and your interview style is excellent.

I think you're a great interviewer and your content is relevant and rich. Thank you ❤

Neal's interview was great, why did it get shelved?

This intro is such an improvement 🎉🎉🎉

Hi Steve Love your videos Love your subjects Really love your questions Thanks 👍

a good production,nice video

"Popular Treat Now Considered Deadlier Than Smoking!" ? ? ? Well what is it? I watched the whole show and must have missed it. Perhaps an indication that I am in cognitive decline? Apart from that. an interesting and informative show, well done.