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Scientist WARNS: You're Being LIED To About Sunlight — Transcript

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0:00The next thing, and this is really key,
0:01it could have gone first, but you want
0:03to view sunlight or 10,000 lux
0:04artificial light.
0:06I could spend 3 hours talking about
0:08this, but I'll keep it really brief.
0:10When you view sunlight, there's this
0:11beautiful phenomenon that activates
0:13these melanopsin intrinsically
0:15photosensitive ganglion cells, you know,
0:17the major focus of my work for many,
0:19many years, so I'll resist saying more.
0:21They literally extend physical wires
0:23that we call axons into your
0:24hypothalamus. Your master circadian
0:26clock resides there. We call that your
0:28superchiasmatic nucleus. And when you
0:30view low solar angle sunlight, sun low
0:33in the sky, there's an abundance of,
0:35yes, UV, but it's lower when it's low in
0:37the sky. You actually can look at the
0:39morning sun more easily than you can the
0:40overhead sun. Why? The morning sun looks
0:42more yellow, orange, or even some red
0:44tones Mhm. Compared to the overhead sky.
0:46Well, the light coming from the sky is
0:48the same, right? But the specific
0:51wavelengths of light, as we call them,
0:52that are coming from the sun when it's
0:53low in the sky, are the optimal stimulus
0:56for these melanopsin intrinsically
0:58photosensitive cells that tell your
0:59central clock, "It's time to wake up.
1:01The day is beginning." Okay.
1:04There's also something incredible that
1:06happens if you get bright light in your
1:07eyes in that first, ideally, 30 minutes,
1:10but even 60 minutes of your day, which
1:12there are two pathways by which your
1:14brain circadian clock wakes you up. One
1:17is it sends signals
1:19through peptides it releases and neural
1:21signals, but it's able to activate what
1:23we call the HPA axis, hypothalamus,
1:25pituitary gland, which is sort of hangs
1:27outside the brain, and then adrenals.
1:29You release adrenaline.
1:31There's a unique window that passes
1:33after about an hour following waking,
1:35where your superchiasmatic clock can
1:38trigger an alternate pathway that
1:39literally goes down your spinal column
1:42and triggers your adrenals to release
1:45additional cortisol. In fact, viewing
1:46sunlight in the first hour of your day
1:48takes this peak. Here's what it would
1:50look like if you didn't view bright
1:52light in the first hour of your day.
1:54It would be here, which is bad, and your
1:57stress responses then would be bigger
1:59and longer.
2:00This
2:02increase in cortisol is driven by
2:04viewing sunlight.
2:05Now, when I say sunlight, people say,
2:07especially in the UK, they'll say,
2:08"There's no sun where I live." Okay,
2:10this could easily see it say daylight.
2:13Why?
2:14Because there's always daylight out.
2:17If you look at how bright it is on an
2:18overcast day in the middle of December,
2:21even in the UK,
2:22at 8:00 a.m. versus midnight the night
2:24before,
2:26it's different.
2:26>> Mhm.
2:27>> You know, it's obvious. When there's
2:28overcast skies, less of the long
2:30wavelength lights, the oranges and reds
2:32are coming through.
2:33But, you want daylight in your eyes in
2:35the first hours of your day. Go out on
2:37your balcony if that's all you can do.
2:38If you're in a car, roll down the
2:40window. It's not good to try and do this
2:41through a window or windshield.
2:43There's so much data showing that
2:45spiking your morning cortisol this way
2:48establishes low cortisol and high
2:50sleepiness hormones, let's call them, at
2:51night, which is great. Buffers stress.
2:54And, moreover, kick-starts your immune
2:57system to protect you against bacteria
2:58and viruses you can encounter during the
3:00day.
3:01It is great for your metabolism, mood,
3:03ability to learn, and on and on. And in
3:04the book, I explain a number of
3:06different ways how this peak relates to
3:08this trough, if people are interested,
3:09but
3:10if you don't have access to sunlight or
3:12daylight,
3:13having it using a 10,000-lux artificial
3:15light can be very beneficial. These
3:1710,000-lux lights have been shown to
3:20significantly
3:22offset the symptoms of seasonal
3:23affective disorder, etc.
3:25But, what we're finding from this huge
3:27study from the UK Biobank is that you
3:29want bright days, and you want dark
3:32nights. And they're additive. So, having
3:34bright days is great for your mental
3:36health and physical health along a huge
3:38number of parameters. Significantly
3:40improves them.
3:41But, having dark, even if you were in
3:43dim light all day, making it dark at
3:45night, people are healthier. The risk of
3:47dying early, if you have bright nights,
3:50goes up immensely. And we don't talk
3:52about this enough. If you don't have
3:54access to enough daylight, like you wake
3:55up before the sun comes out and you're
3:56up for 2 hours, let's say, before the
3:58sun comes out, I highly recommend
4:00getting a 10,000 lux artificial light.
4:02>> And when last time we spoke, you took me
4:03outside after the conversation and you
4:04had an app on your phone.
4:06>> Right, light meter. Now, I have no
4:07relationship to the app, but I use it.
4:09>> And that is able to tell you how much
4:10lux of light you're getting at the
4:12moment.
4:13>> additive. So, one thing that's important
4:14to note is, let's say you miss a day,
4:16right? The next day, get outside for
4:18twice as long. How long should you do it
4:20on a very clear morning with the sun
4:22rising? And by the way, you don't need
4:23to see the sun cross the horizon. You
4:25can just wait till it's elevated, but
4:27it's low in the sky. People who are are
4:29concerned about UV damage should know
4:31that when the sun is low in the sky, the
4:33UV index is much lower. And there's a
4:35reason for that. It's a phenomenon
4:37called Rayleigh scattering. Sunrises and
4:39sunsets are very beautiful and colorful.
4:41When the sun's overhead, it's hard to
4:42look at. It's this big ball of light.
4:44It's so bright because you're getting
4:46all the wavelengths, the UV all the way
4:47out to the infrared coming at you in
4:49more or less equal
4:51intensities. When the sun is low in the
4:53sky, the UV is it's not completely
4:56scattered, but not as much of that is is
4:58reaching your eyes. Much lower risk of
5:00sunburn, much lower risk of eye damage,
5:02and so on. So, here's the diabolical
5:04thing. Your screens are not nearly
5:07bright enough to kick-start this
5:09increase in cortisol in the morning, but
5:11they are very capable of increasing your
5:14cortisol levels at night because the
5:16this low level of cortisol makes you
5:18vulnerable to big increases in cortisol.
5:21It's a little bit of a detail that I
5:22explain in the book, but
5:23>> I was going to say, on this point, is it
5:25just exposing my eyes to the light or
5:27does my body need to to be exposed to
5:29it?
5:29>> Great point. And one of the protocols in
5:30there, it's not one of the 10 I listed,
5:32is about the importance of getting
5:33sunlight on as much of your skin as
5:35possible, as is socially appropriate. Uh
5:38beautiful work from Glenn Jeffries lab
5:39at University College London. You know,
5:41I can't believe this. They do a glucose
5:42tolerance test. So, they fast people,
5:44they have them drink a glucose drink,
5:45they measure how fast a blood sugar
5:47rises.
5:48And
5:49if they shine red light, so long
5:51wavelength is red is long wavelength
5:53light.
5:53>> Like that, like that.
5:54>> Yeah, like this would be medium
5:55wavelength cuz it's yellow. A red would
5:57be um so this is probably I'm guessing
6:00somewhere between 500 and 600 nanometers
6:03of light, and red would be probably
6:05somewhere between 580 and 700, and then
6:08infrared goes out further, you know,
6:10into the 800s and thousand. The sun
6:12emits all of those. Okay, so this is
6:13long wavelength light. Okay. So, they
6:16shine the long wavelength light on
6:17people's backs, and they do the glucose
6:19tolerance test, and and they observe a
6:22more than 25% reduction in the peak, and
6:25they also look at the rate of rise of
6:27blood glucose. It's buffering blood
6:28glucose rise, which we know is a good
6:30thing.
6:31>> Just to summarize, they shine red light
6:32on someone's back while they have a
6:34glucose shot, and their glucose spike is
6:36lower.
6:36>> That's right. And you can do this onto
6:37bare skin, or you can do it through a
6:39t-shirt. Turns out that these people's
6:41metabolism rose significantly.
6:43Why? How? Well, long wavelength light
6:47can actually go into and through your
6:49body.
6:50It can It gets absorbed, and it can go
6:52about 8 cm into the body, red light.
6:55Long wavelength light of infrared can
6:57pass all the way through the body. They
6:58show that beautifully in this study.
7:00So, that's not good. No, it's fantastic
7:02because along the way,
7:04it
7:05makes conformational changes in the way
7:07that your mitochondria handle the
7:09electrons, basically. This long
7:11wavelength infrared light that comes
7:13from the sun, it's the heat that you
7:14feel from the sun or from a long
7:15wavelength light device,
7:17allows
7:19This is so amazing. It actually allows
7:21your mitochondria to to function more
7:24effectively, more efficiently. Now, it's
7:26not to say that short wavelength light,
7:27blues and greens and ultraviolet light
7:30are bad. We need ultraviolet light. We
7:32need it on our skin to make vitamin D.
7:34What you want is full spectrum balanced
7:36light, but not so much UV that you get a
7:38sunburn, and you don't want a lot of
7:40short wavelength light in the absence of
7:42long wavelength light. Best way to do
7:44that, sunlight in the early and later
7:46part of the day cuz the UV index is low,
7:48you're getting the full spectrum. Indoor
7:51LED lights like this, which we all spend
7:52a lot of time under, there's now
7:54evidence from from Glen Jeffery's lab
7:56and others that it actually may damage
7:57the mitochondria.
7:59We talked about melatonin coming from
8:01coming from the pineal gland that makes
8:02you sleepy at night. You also have
8:04melatonin in most all of the cells of
8:05your body and there it doesn't make you
8:07sleepy, it serves as an antioxidant.
8:10But it's sort of captured and the way to
8:12liberate it
8:13is through long wavelength light. So you
8:15have a protective mechanism that's
8:16kicked on with long wavelength light
8:18that protects you protects you against
8:19the oxidative stress and damage to
8:22cells.
8:23And
8:24this has many many positive effects. So
8:26Glen's lab has done experiments where
8:27they literally taken a light like this
8:29and they have people look at it like
8:31this for 1 to 3 minutes a couple times a
8:33week.
8:34They look at people different ages,
8:35different eye conditions. He's a serious
8:37vision scientist, right? He's not he's
8:39not a biohacker. He's not he's has no
8:41interest in commercial products
8:42actually.
8:44Although sometimes I wish he did.
8:46People over 40 who experience
8:48age-related vision loss, we all do a
8:49little bit,
8:51experience improvements in vision when
8:53they do this simple thing. And why would
8:55that be? Well, it turns out that your
8:56photoreceptors, which absorb light and
8:58convert it into electrical signals that
9:00allow you to see,
9:01are the most mitochondrial rich and
9:03metabolically active cells in your
9:05entire body. Now, biologists love to
9:07play this game where they go, "Your
9:08tongue is the most metabolically
9:11active." Then they go, "No, your your
9:12everyone makes a claim on this." The
9:14photoreceptors, my friends, are the most
9:16metabolically active cells in your
9:17entire body. So they have a ton of
9:18mitochondria and they need to protect
9:21themselves against the oxidative damage
9:23that comes with generating a bunch of
9:25downstream products from ATP.
9:28So long wavelength light is what
9:29protects us in this. So you can see
9:31significant improvements in vision for
9:32people that view long wavelength light a
9:35couple times a week, but only in people
9:37older than 40. And get this, only in
9:39people that do that in the first 3 hours
9:42of their day. What? Yes, your eyes and
9:45your body and brain are not the same at
9:47this first third of your day versus this
9:50middle third of your day versus the last
9:52third of your day and at night. They're
9:54not. Your sensitivity to bright light
9:56causing bad effects on you after sundown
10:00increases. Not immediately, but it
10:02increases gradually. Your need for
10:04bright light in your eyes in the early
10:06part of the of the day is
10:08immense. You need this. You you want
10:11this. And if you miss a day, get out the
10:12next day and view some more light. You
10:14asked, will light to other parts of the
10:16body work? Not for setting this system
10:18in motion. But it's a great idea to get
10:20out two to three times per week when the
10:22UV index is low. You can just look on
10:24your phone, what's the UV index? And in
10:26general, be the earlier that or the
10:27later half of your day when the UV index
10:29is lower. And to get out and get some
10:31light onto your skin. You don't have to
10:33be naked or in a swimsuit. Great if you
10:35are and that's appropriate, but you can
10:37also just wear a t-shirt because the
10:38long wavelength light will go all the
10:39way through. So, Glenn Jeffery and
10:41Robert and Roger Swartz, he's a
10:43physician who talks about the immense
10:45benefits of getting sunlight onto the
10:47skin for
10:49getting over disease, for
10:51enhancing immune system function, and on
10:54and on.
10:54>> Can you cuz there's going to be little
10:56people right now that are going to go
10:57buy red light lamp?
10:58>> Not necessary.
10:59>> Not necessary.
11:00>> No, sunlight. Pink Floyd. Pink Floyd
11:02Apple pass sunlight through a prism. It
11:05bends the light and you see the rainbow.
11:08Red, orange, yellow, green, blue,
11:09indigo, violet. But also in that
11:11sunlight is ultraviolet light. Some UV B
11:14exposure each day to the skin increases
11:16testosterone and estrogen in both women
11:18and men and is important for libido. It
11:21actually reinforces romantic
11:22relationships for reasons other than
11:25sexual interactions, attractiveness,
11:27etc. Strong effects. So, sunlight has it
11:30all. What you don't want is to go
11:32outside when there's so much UV that you
11:33get a sunburn.
11:34And you don't want to
11:37think that, you know, red light's the
11:38only light you need. You want that
11:40warmth from from the sun. And it gets
11:41better because And notice I'm I'm sort
11:43of like it gets better like a salesman.
11:44I'm selling nature.
11:46Okay, I'm telling you when you go
11:47outside and there's a lot of greenery,
11:50greenery reflects
11:52long wavelength red and infrared light.
11:55Throw on some infrared goggles, and
11:56you're not going to do this, but you
11:57look and they all that stuff would be
11:58glowing white
12:00in those goggles.
12:01Greenery reflects down infrared light.
12:05How do you know it reflects light? I'm
12:06stealing Rod Roger's words as I say
12:08this, but where's the coolest place to
12:10be on a hot day? Under a tree. Why is
12:12that? Because it's reflecting the heat,
12:14the infrared light. But when you're out
12:16in greenery, you're getting all that
12:18long wavelength light, and it bounces
12:19around, and it goes through you. So, get
12:21out into nature. Walk outside. If you
12:23work in a work and live in a city, get
12:25outside. Take off a brimmed hat because
12:27you do want that the sun getting down
12:28onto your onto your face. People are so
12:31terrified about accelerating aging based
12:33on UV, but we're not talking about
12:34baking yourself in UV light all day.
12:37The The health benefits of this are
12:39immense. There's a Swedish study that
12:40actually showed that the more sunlight
12:42people got, the longer they lived. In
12:44fact, smokers who got a lot of sunlight,
12:47this isn't my favorite study, but
12:49um but we have to admit it's there,
12:50lived longer than non-smokers who didn't
12:53get enough sunlight. There And there are
12:54other things, too, like exercise, etc.
12:56But don't smoke, but get sunlight.
12:58There'll be a lot of night shift
13:00>> workers listening.
13:00>> I have a section specifically for night
13:02shift workers because
13:05here are the two scariest things. Night
13:07shift workers
13:09live shorter lives, cancer rates go up,
13:12they're metabolically unhealthy, and
13:15it's very hard to mitigate. But I
13:16provide some tools specifically for
13:18night shift workers and for jet lag, by
13:20the way, because people travel.
13:22Here's the really scary thing.
13:25You and I qualify as night shift workers
13:27because the studies on nightshift work,
13:30barring some of the more extreme ones,
13:31was most of them were on how many people
13:34after 6:00 p.m.,
13:36right, are on devices,
13:39getting artificial LED exposure, or
13:41doing activities besides eating and
13:43socializing with their family or in bed.
13:44If you work at night at home, you're
13:47still a nightshift worker. You don't
13:48have to work all night to be a
13:49nightshift worker. So, we have a
13:51generation of kids that are
13:53metabolically sick. And I don't like to
13:55be one of these like fearmonger people,
13:58but here's the cool thing. I'm going to
13:59skip, cuz we're on to this, I'm going to
14:01skip to number six. Okay.
14:03>> Okay.
14:03>> Okay?
14:04As the sun is going down, you don't have
14:06to watch the sunset. That would be cool
14:08to watch the sun Everyone loves sunsets.
14:10But, try and get some daylight in your
14:12eyes in the late afternoon or evening.
14:14If you're going to be working indoors
14:15from like after lunch until nightfall,
14:17try and get near a window, do your best,
14:19go out on a balcony, take a quick walk
14:21around the building, do what you can to
14:22get some sunlight in your eyes without
14:24sunglasses. When you get some sunlight
14:26in your eyes in the late part of your
14:28day, let's just say in the last third of
14:30your day, and the clock times don't
14:32matter here, cuz we all get up and go to
14:33sleep at different times,
14:35you buffer you those cells in your eye
14:38against the negative effects of
14:40artificial light at night. This is your
14:42Netflix inoculation, as I call it. Like
14:45you can be on your computer at 9:00 or
14:4710:00 at night without it damaging your
14:49melatonin levels quite as much, without
14:51it disrupting your blood glucose levels
14:53and your sleep, if you get some bright
14:54light in your eyes
14:56in the later part of your day. But,
14:57there's one population of people for
14:59whom this doesn't work, and it seems to
15:01be adolescents. You can't buffer them
15:03against the negative effects of screen
15:05light at night. What happens if you view
15:06screen light at night? You get big bumps
15:09in cortisol, and people say, "Well, I
15:11can fall asleep just fine after being on
15:12my iPad or screen."
15:14True, some people don't have as much of
15:16a negative effect from blue light at
15:18night,
15:19but the blood glucose effects and the
15:20next morning cortisol effects are the
15:23problem. Remember I said high cortisol
15:25sets you up for low cortisol?
15:27>> Yeah.
15:28>> Low cortisol sets you up for high
15:29cortisol. So, you've got a population of
15:31people, kids, who have their cortisol is
15:33slightly but significantly higher in the
15:35evening and at night because they're on
15:37devices, and the next morning their
15:39cortisol levels are struggling to get
15:41up.
15:42>> Mhm.
15:42>> You know, this is a tough one because
15:44teens socialize that way and you don't
15:46want to take their phones away and they
15:48cling to their iPads like, you know,
15:50like my new bulldog, Strummer, clings to
15:53a chew toy, you know, it's like you take
15:54it away from them, but like they hate
15:56you for it. So, I said view daylight cuz
15:58you can't always see the sun, but even
15:59if it's overcast, just get out for a few
16:01minutes and take a walk. Your sleep will
16:02be better.
16:03>> Mhm.
16:03>> I feel like I'm giving a lecture in
16:04class.
16:05>> That's amazing. That's what I wanted to
16:06>> we said hydrate, sunlight, and then
16:08number three, I know everyone's heard
16:10it, but if you can exercise in the first
16:13three to four hours of your day, you
16:14could do it in the afternoon without
16:16problem, but there's a huge advantage to
16:18doing cardiovascular resistance training
16:20in the first three hours of your day.
16:22>> Cardiovascular or resistance training?
16:24>> Yeah. And in the book I devoted an
16:25entire chapter, chapter two, to
16:27exercise, and I explain what I think,
16:29personally, is the best way to structure
16:30an exercise program for somebody who
16:32doesn't want to be the most jacked, but
16:34wants muscle and definition and
16:36strength. Somebody that doesn't need to
16:38run a marathon for a record time, but
16:40wants endurance. Somebody who wants to
16:42be able to sprint reasonably fast and
16:44has middle distance ability, too. And
16:47it's basically structured you either
16:48lift or do cardio on alternating days.
16:50Three days total of lifting. Warm-up,
16:53reasonably low volume of work sets, two
16:55to three work sets per exercise,
16:57emphasizing compound movements. So, not
17:00a like a preacher curl or a tricep
17:02kickback, those are fine, but you're
17:04going to get a lot more bang for your
17:05buck if you're doing pull-ups, rows,
17:08dips.
17:09>> Multiple muscles at once.
17:10>> Multiple joints moving at once is
17:12compound ex- um some hip hinge movement,
17:14so could could squat, hack squat, some
17:16deadlifts, and then I talk about how to
17:18get specific aesthetic effects in there,
17:19too. I mean, I'm by no means an exercise
17:21physiologist, but I've been resistance
17:23training since I was 16. I'm I'm now 50.
17:25I'll be 51 in a month. So, I feel great.
17:28>> Cardio at the start if you're doing
17:29resistance training or not at all?
17:30>> I warm up for 5 minutes of cardio and
17:32then resistance train, but I do the
17:34cardio on alternate days. 3 days total
17:36of cardio. One day of cardio is long and
17:38slow for about an hour. One is about 30
17:40minutes at moderate intensity. One is a
17:42short one like I did this morning I'm
17:43I'm on the Airdyne bike. Pedal easy for
17:46a minute, then go all out for 30
17:47seconds. Easy for 10, 30, 10, 30, 10,
17:5130, 10, and then you're off the bike.
17:52Basically, max heart rate training.
17:53>> Mhm.
17:54>> And the day after leg day,
17:56if you do your legs right, take a rest
17:57day.
17:58>> Yeah.
17:58>> Yeah. But the here's the interesting
18:00thing about exercise. You notice I
18:02didn't say deliberate cold exposure.
18:05You want [clears throat] to blow some
18:05minds?
18:07I will go toe-to-toe with anybody on the
18:09internet or off the internet. Deliberate
18:12cold exposure does not raise cortisol.
18:15>> This much?
18:16>> It's amazing to me that the same people
18:18that are suggesting moderate to
18:19high-intensity exercise are saying that
18:21deliberate cold exposure raises
18:22cortisol. It's simply not true. Not true
18:25for women cuz a lot of people said, "Is
18:26your book going to be for women and
18:27men?" I distinguish between data when
18:30there are data showing that it's
18:31different for women and men. I
18:32acknowledge when there's no data in
18:33women. And the data are very clear in
18:35women and men. Trivial increases in
18:37cortisol.
18:39Magnificent, huge increases in
18:41adrenaline, norepinephrine, and dopamine
18:43from
18:44deliberate cold exposure. And that those
18:46so-called catecholamines are great to
18:48have rolling into your day. They're the
18:49things of alertness and focus. The
18:51appropriate stressor for cortisol,
18:53appropriate meaning the one that you
18:54want, is a psychological stressor. We
18:56know that.
18:56>> Mhm.
18:57>> Working out with weights for 45 minutes,
18:59taking your sets near to failure, going
19:01for a run for 30 minutes. So,
19:04the point being if you do this exercise
19:07in the first 3 hours of your day, you're
19:08getting a big inflection in cortisol.
19:11Again, this is what you want.
19:13Now, some people can't exercise first
19:15thing in the day. They either don't want
19:16to or they can't by way of schedule. And
19:19if you going to exercise in the later
19:21part of your day, that's fine. Your
19:22cortisol will come back down. You can do
19:24some long exhale breathing to slow your
19:25heart rate. Andy Galpin talks about
19:27that. Take a hot shower, which
19:30paradoxically lowers your core body
19:31temperature and then helps you sleep.
19:33When you heat up the surface of your
19:34body, you have a thermostat in your
19:36brain called the medial preoptic area
19:38and it goes, "Oh, the surface of my body
19:40is warm. I should probably cool my core
19:42body temperature down." And you fall
19:43asleep better.
19:44You know, this is like the the putting
19:46socks on effect or the hot bath effect,
19:48right?
19:48>> I assume a massage or something like
19:49that also.
19:50>> Great. You have access to that in the
19:52last hour of your day like we need to
19:54learn more about your life.
19:55>> [laughter]
19:56>> My fiance used to be a masseuse for many
19:58years, so she
19:59>> Awesome. So, when you exercise for a few
20:02days
20:03early in the first 3 hours of your day,
20:05let's say you do that two times.
20:07The next morning you wake up feeling a
20:09little bit more willing to exercise. Did
20:11your willpower change? Well, in some
20:13sense, yes, but what happened was your
20:15cortisol entrainment mechanisms change.
20:17Your superchiasmatic nucleus all day is
20:19clocking what you're doing. Let's say
20:21you eat like 9:00, 12:00, snack at 3:00,
20:24and 6:30. You have a food anticipatory
20:26signal. You have
20:28ghrelin is secreted, makes you hungry.
20:30We are clocks and the synchronization of
20:32those clocks is very, very important.
20:33When you exercise at roughly the same
20:35time of day, early in the day, you will
20:37have more energy to exercise in the
20:39first 15 minutes before that. You'll
20:41notice you kind of start stirring
20:42around. Yes, part of it is cognitive,
20:44but a lot of it actually is your brain
20:47is anticipating
20:48exercise is coming. Oh, cool.
20:50That's I use I teach neuroanatomy, so
20:53this is fun.
20:54>> I have a a brain here in front of me. It
20:56does open up in case you want to open it
20:57up, but you just reminded me of
20:59something. Yeah. You reminded me of
21:00something that I saw you talk about,
21:01which was the anterior mid-cingulate
21:04cortex.
21:05And I think you described this as being
21:06one of the most interesting
21:08>> Yeah, yeah.
21:09>> discoveries of neuroscience.
21:11>> So, cingulate cortex, I mean, it's not
21:12directly exposed here, but the anterior
21:15midcingulate cortex would sit somewhere
21:17like
21:18there. This is an amazing structure,
21:22right? I mean, just to remind people,
21:25like when we feel some sort of pressure,
21:28social pressure, physical pressure,
21:30traffic that we hate,
21:32and we decide I'm going to lean into
21:34this, like I'm going to compete or I'm
21:36going to push through this internal or
21:38external resistance, neurons in the
21:40anterior midcingulate cortex are just
21:42firing away. And if that area is
21:44stimulated, my colleague Joe Parvizi at
21:46Stanford showed this, he's a
21:47neurosurgeon, people say, "I feel like a
21:50challenge is coming on and I'm going to
21:51lean into it." This is the brain area of
21:54tenacity.
21:56And the amazing thing is it has
21:57connections all over the brain with
22:00reward systems, etc. So, it's collecting
22:02information about when it gets
22:04activated, what's going on in the world
22:06that makes you feel pressure, when you
22:08feel like pushing back, when you don't.
22:09But the best part is it is highly
22:11subject to plasticity. People who diet
22:14successfully,
22:16their anterior midcingulate cortex gets
22:18bigger and more active.
22:20People who embark on a new exercise
22:22program, adding some component of
22:24exercise, for me it's mobility work, cuz
22:26I've got a little stiff over the years,
22:28I know. So, when you do something that
22:30you don't want to do, that you don't
22:32reflexively do,
22:34your anterior midcingulate cortex gets
22:36bigger and more willing to engage in
22:37challenging things going forward.
22:39>> If you love the Diary of a CEO brand and
22:40you watch this channel, please do me a
22:42huge favor, become part of the 15% of
22:46the viewers on this channel that have
22:47hit the subscribe button. It helps us
22:49tremendously and the bigger the channel
22:50gets, the bigger the guests.

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