Embark on a transformative journey with me, Anthony Amen, as Dr. Efrat Lamandre, a holistic health trailblazer, joins us in a profound conversation on the intricate world of Alzheimer's and dementia. Grappling with a condition that's touched my own family, we unravel the complexities distinguishing the two and confront the boundaries of traditional medicine. Weaving personal narratives with her evolution from a dedicated nurse to a holistic health advocate, Dr. Lamandre champions a marriage of conventional treatments and lifestyle shifts in combatting cognitive decline.
Together, we lay bare the critical ties binding sleep, metabolic health, and Alzheimer's—dubbed "the diabetes of the brain." Dr. Lamandre elucidates the indispensable role of REM sleep in memory preservation and brain detoxification, urging us to honor our natural sleep cycles and not trade precious rest for the lure of dawn workouts. Our dialogue ventures further into the realm of nutrition, examining how our food choices stoke inflammation and hormonal chaos, lighting the fuse for diseases like Alzheimer's. We probe the entwined paths of depression, inflammation, and social connectivity, painting a picture of mental well-being that demands a holistic touch.
Concluding our expedition, we celebrate the simplicity at the heart of lasting health and longevity. With Dr. Lamandre's 'The Knew Method'—a nod to ancient wisdom in modern times—as our compass, we encourage a return to the elemental: sunlight, exercise, and community. From the science-backed benefits of a brisk stroll to the cognitive perks of mingling mind workouts with physical activity, we spotlight the understated yet powerful strategies within everyone's reach. Tune in for an episode that offers not just insights but a beacon of hope for a healthier, more mindful existence amidst the shadows of Alzheimer's and dementia.
Embark on a transformative journey with me, Anthony Amen, as Dr. Efrat Lamandre, a holistic health trailblazer, joins us in a profound conversation on the intricate world of Alzheimer's and dementia. Grappling with a condition that's touched my own family, we unravel the complexities distinguishing the two and confront the boundaries of traditional medicine. Weaving personal narratives with her evolution from a dedicated nurse to a holistic health advocate, Dr. Lamandre champions a marriage of conventional treatments and lifestyle shifts in combatting cognitive decline.
Together, we lay bare the critical ties binding sleep, metabolic health, and Alzheimer's—dubbed "the diabetes of the brain." Dr. Lamandre elucidates the indispensable role of REM sleep in memory preservation and brain detoxification, urging us to honor our natural sleep cycles and not trade precious rest for the lure of dawn workouts. Our dialogue ventures further into the realm of nutrition, examining how our food choices stoke inflammation and hormonal chaos, lighting the fuse for diseases like Alzheimer's. We probe the entwined paths of depression, inflammation, and social connectivity, painting a picture of mental well-being that demands a holistic touch.
Concluding our expedition, we celebrate the simplicity at the heart of lasting health and longevity. With Dr. Lamandre's 'The Knew Method'—a nod to ancient wisdom in modern times—as our compass, we encourage a return to the elemental: sunlight, exercise, and community. From the science-backed benefits of a brisk stroll to the cognitive perks of mingling mind workouts with physical activity, we spotlight the understated yet powerful strategies within everyone's reach. Tune in for an episode that offers not just insights but a beacon of hope for a healthier, more mindful existence amidst the shadows of Alzheimer's and dementia.
Hello and welcome to Health and Fitness Redefined. I'm your host, anthony Amen, and today we have another fun, exciting episode with Dr Efrat Lamondre. I hope I pronounced that right. We'll find out once we have him to the show. Before we hop into this episode, I just want to leave some quick notes. Thank you for everybody for switching over to Rumble with us. It's been an absolute pleasure. We're blowing up on that video platform, so if you're looking for the video, it is now only on that platform. Go check it out. And the other thing is Alzheimer's is something really close to me. A lot of you may have not heard throughout the show. My grandma ultimately had Alzheimer's and then passed from it. I know a lot of people have been affected by this illness, so it is something I definitely want to talk about, bring some light into it, bring about some current research that we've been looking at for it. So, without further ado, let's welcome to the show, dr E Welcome.
Speaker 1:You pronounce it perfectly, by the way I appreciate that the little Italian still left in me. I got it. Before we get into the topic I just want to know about well, I know you're an MP, but why did you get into the medical field? And then, ultimately, why did you decide to start researching into this topic?
Speaker 2:Sure. So I was RN first and became an NP only because I guess it's in my nature to always keep going till, you know, to the top of the ability of any career. So I got opened up my own practice called EG Healthcare, which is a primary care practice. So just think of your doctor's office and it's great. We have over 20,000 patients and it's wonderful.
Speaker 2:But through a personal health journey that my wife experienced, I realized that conventional medicine has its own limitations. It's wonderful, it's necessary, but it is limited and we have to kind of opt out of conventional medicine. And through our own journey we realized there's so much more. By the way, we're both in medicine she's a PA, I'm an MP, our friends are in medicine. And through our own journey we realized there's so much more. By the way, we're both in medicine. She's a PA, I'm an NP, our friends are in medicine and it just wasn't, the answer wasn't there for us.
Speaker 2:Eventually I brought that back into EG healthcare. But then I realized I needed more to it. So I got the PhD, I got the certification from IFM and developed the new method. And it's called the new method, spelled with a K, because the patients always know they know like something's up, something's wrong, it might be a better way, like they have like this intuition. And yeah, that's where it was born. It was born out of a personal need and you would find that any provider, any doctor, nppa, cairo that is in this world, has either hit a health wall themselves or someone that they love, and then they have to go back to school, unlearn things, relearn new things and come back here.
Speaker 1:So true, and I've always pointed out, there's a sense, and this is for all fields and everyone. If you think you know everything in your field, that's when you ultimately become worse.
Speaker 2:Yeah, you're dangerous in your field.
Speaker 1:That's when you ultimately become worse. Yeah, you're dangerous. Yeah, it's so true. Like I've talked about many a times, my whole family's doctors I've gotten to arguments with a few of them who refuse to stop thinking like medicine was done 30 years ago.
Speaker 2:So yeah, it's a fight. The thing is, it's not right, it's not right, it's not either or it's both. Certainly, if I have pneumonia, I certainly want antibiotics. If I need surgery, I certainly want to be in the hospital. But the arrogance is to assume that that's the only tools in the toolbox. They are important tools. They are critical tools. I do not want a world without those. Tools are important tools. They are critical tools. I do not want a world without those tools. But if you just open the drawer to the right, there's a thousand other tools that are important, also right, including nutrition and supplements and sleep. So all the tools should be used at the appropriate times.
Speaker 1:I 100% agree Use them for what they're meant for. That's exactly the best example for it. But I want to hop into this topic because I really, really like this topic, and I mean that just because a lot of people always ask questions about it. It's become way more mainstream and, just to break the icing on the cake, there is no cure for Alzheimer's period. So it's all about trying now to prevent and lower the odds of you developing it and really diving into the underlying reasons of things that may cause it, and then, if you do have it, maybe there's ways to slow it down. So, first and foremost, I know you've talked about this on one of your videos I saw. So what is the difference between Alzheimer's and dementia? Because I know a lot of people get confused.
Speaker 2:Yeah, this is a really important topic and this question especially. We can't really diagnose Alzheimer's until an autopsy is performed, Right? So dementia and I'm going to talk about something before dementia, but for your question, dementia is when we're losing the ability to um for activities of daily living due to memory loss, Like we can't remember how to tie our shoe, we can't remember if we left the stove on right. You know the our memory loss is affecting our ability to get through the day. That's dementia. So it's external. You could see it. You could be like oh, grandma really has having a hard time, she got lost, Right. So we could kind of see it, we could test for it. There are special memory tests for it. That's dementia and there's all different levels.
Speaker 2:Physical things happen to your brain. They're called tangles and plaque. You can't see those unless there's an autopsy. So you assume a diagnosis of Alzheimer's. You can confirm a diagnosis of dementia, but you can assume a diagnosis of Alzheimer's. You can't see it until post-mortem. It's not necessary to do, but that's kind of the difference. So you're right in the sense that if we're going to define Alzheimer's as that change, that physical change happened to the brain, you can't undo it. You can't undo the plaques, you can't undo the tangles, but there's a whole world of things that we could do before that happens.
Speaker 1:Yeah, I definitely, definitely agree. I was digging into a lot of studies on Alzheimer's, just curiosity, because there is so much information out there. I mean, we've talked about the blend of medicine and fitness and nutrition. There is no medicine I can take and swallow and get rid of my Alzheimer's. There's things that have been shown to slow it down, but there's nothing that is going to be like okay, this is going to cure it. And I think the underlying reason of that is kind of like you said you don't know, someone definitely has Alzheimer's until they get an autopsy. So how can I definitely track whether or not somebody is getting cured through trials if I don't know? They have alzheimer's 100 right off the get-go and it could just be dementia well, um, we, there's a lot we could do for the beef.
Speaker 2:Let's, let's start. Let's start a little. Let's start before this all right let's go.
Speaker 2:Okay. So we have to understand that dementia is at the end of the spectrum, yep, but where it starts with is brain fog, okay, so there's a lot. So we have brain fog that comes and goes, and then we have brain fog that stays, and then we have memory issues. That comes and goes, and then we have memory issues that stay, and then we have severe dementia. Okay. So dementia doesn't happen overnight, it almost, and so it doesn't really matter if we're talking about Alzheimer's or not. Let's just talk about dementia. It doesn't happen overnight, it almost, and so it doesn't really matter if we're talking about Alzheimer's or not. We're just talking about dementia. It doesn't happen overnight, it's gradual. The person often doesn't realize it because they don't remember. Sometimes they realize it, sometimes they do. It depends how quickly it happens. But also there's a lot that we normalize on the way to dementia. So we're in our forties and our fifties and we can't remember things like oh, it's just cause I'm busy, oh, it's just cause I have so much on my plate, oh, you know, you know, this is just my age. And so we normalize the beginning part of that spectrum to just whatever. You know, I'm 50, of course I don't remember things, and that is already a problem, because we should not normalize that. We should not normalize that that's already a sign that you have neuroinflammation, inflammation of the brain. So we shouldn't really just be focusing on the end, the dementia. Let's start having this conversation of what's happening before that. Right, think of it differently. Think of it like diabetes and prediabetes, because it's a metaphor I use because people are kind of sore to know what diabetes is. So you know that if I diagnose you today with diabetes yesterday you were not non-diabetic and today you're diabetic, you're probably on your way to pre-diabetes for like a good 10 years. We happen to have a test for it called an A1C. We could tell somebody hey, you're pre-diabetic, so we could wait till you're diabetic and then start you on medication. Or wouldn't it be lovely if we were able to make some changes when you're pre-diabetic? Right? And then we say to you hey, anthony, I really need you to slow down the carbs, I need to exercise more, I want to see this number go down. I really want to help you prevent getting diabetes. It's the same here. So if you start noticing issues, you need to intervene right now. Don't accept them as part of your age and that's a really big thing.
Speaker 2:Alzheimer's is considered type three diabetes. So type one is an autoimmune issue. It's an inability to create insulin. Type two is what is most common, what we know around us. That's when we eat our way to diabetes carb overload. Type 3 diabetes, which is what Alzheimer's is being called, is this same lifestyle that gives you type 2 diabetes is often giving Alzheimer's, and there are some exceptions, but that's the general consensus. So the same things we know to do for type two diabetes, we can also do for Alzheimer's. Does that make sense?
Speaker 1:Oh yeah, and that's a lot of everything Research is showing. I think the one that's coming the most to light and I would like to start here is sleep. Sleep quality, as related to developing dementia or even Alzheimer's, done the line there. I know you're going to know way more about this, so I'm just going to have you explain exactly what happens in the brain. But I know that when you're sleeping, that's an I mean like deep REM sleep. That's when your brain is flushing out a certain plaque buildup inside of it to help rejuvenate the brain. And then, if it doesn't hit that amount of deep REM sleep, then it's just going to constantly build up, which is why sleep is one of the most related things that people talk about with this. I'm going to have you explain it way better than me.
Speaker 2:No, no you did a great job. You did it. You did a perfect job. It doesn't? You know, you don't have to get technical to explain things. If somebody understands it, then they understand it, like who cares what the technical stuff is? So you're a hundred percent right.
Speaker 2:When you sleep, there is a drainage system called the glymphatic, not lymphatics, with a G glymphatic system, and it's basically the sanitation department for your brain, and it really gets activated at night. So at night you have this cleanup crew that comes into your brain and takes out all the metabolic waste. Metabolic waste, right. Your brain is constantly, you know, having chemical reactions in order to think and to do things, and there are byproducts to those reactions. Let's think of it as the garbage. Someone has to pick that up. If you don't pick it up, it collects. So that happens when you're sleeping.
Speaker 2:It's also the only time as adults that we release growth hormones, and we all love growth hormone. As kids, we get it all the time, which is why we grow as adults. We really get it when we're sleeping. We can get it sometimes when we exercise, but mostly when we're sleeping, and that is restorative, right. That's miracle growth for your brain. So so much is happening at night. There's also a whole world where your short-term memories become your long-term memories. That process happens at night. So if you forego that, night after night after night, you're going to have there's going to be, you know outcomes from that.
Speaker 2:This is why I get very nervous and people say I wake up at 4am so I can go work out. I'm like, no, don't, don't do that, don't do that. You, you, you've not improved your health. You've forgone one thing thinking. That's not how it works. You must sleep. If I could have it, if I could have my world, I would sleep without and wake up without an alarm clock. It's not reality, but I certainly am not trying to wake up at the crack of dawn in order to get a workout. Listen, when you have to work, you have to work. It is what it is. I don't want to put people in a situation where now they're freaking out and they have an early shift. But I wouldn't do it voluntarily.
Speaker 1:You can also control what you're doing before you go to bed, and that's where a lot of people lose out. They spend well. I have to wake up at 4 am to go work out. That's great, but don't stay up watching a movie at 8, 9 o'clock at night and going to bed at 11, 12 o'clock Like that movie is what's killing you? It's not going to the gym at 4 am, that's killing you. Just block your eight hours out. You can shift that. Well, yes and no, yes and no, yes and no.
Speaker 2:So, like again, I always want to kind of separate.
Speaker 1:There are people that you know my daughter's a nurse. She has to be at work at seven. There's people that the reality is what it is, oh yeah.
Speaker 2:My wife's a nurse. The 12 hour shift that's the day she does not work out. Yeah, exactly. So if you have to wake up to work, you know you have to do what you have to do.
Speaker 2:I always want to create a space for people who really don't have a choice, yeah, but I would say, if you have a choice, I do agree with you that they have to go to sleep earlier. But when you say the four o'clock is not what's killing you, it kind of is because there is an internal circadian rhythm. There is an internal clock of when chemicals are released, melatonin is released at a certain time, cortisol is released at a certain time, and the wake-up cortisol like if you, if all things are good, you would naturally wake up with the sunlight, assuming everything else was in place in your life, right, you would. You're designed to wake up when the sun kind of hits your eyes, so waking up at four, when it's dark, really is working against it. So you have to do it for work.
Speaker 1:The funny thing about all of this, which kind of proves your point, if you look at your sleep on weekends because a lot of people have weekends off right, they sleep longer in the winter and shorter in the summer because of the amount of sunlight out. And that's how much our bodies can learn to adapt, because we've learned hey, wintertime, especially if you're really up north, like we are in New York, they can't do much. When it's 10 degrees outside or when it's snowing, your body's like just go to bed, just sleep. Well, in the summer it's like all right, get up, we got to get shit done.
Speaker 2:Let's keep moving and think about what we did as a society. We did two things we created blackout shades for the morning, so we don't see the sun, and then at night we gave ourselves the blue light to look at, so our body thinks it's seeing the sun. So we just created all these false messaging to our brain, and that's another thing. And between that and our diet, we're wondering why there's a rise in Alzheimer's right and dementia, because we're just constantly doing things that the body is like what are you doing?
Speaker 1:We are not designed for this. Yeah, 100% right. So I think we can safely say if we just stick with the sleep and then kind of move off things that cause poor quality sleep would would have a correlation to causation. Well, correlation, because you can't guarantee it, right no, lack of sleep is causative.
Speaker 2:No, I know that lack of sleep is causative.
Speaker 1:I was talking about things that cause lack of sleep, you're right, so so step back.
Speaker 2:Step back, put in my chair the whole way back.
Speaker 1:So things like sleep apnea, things like alcohol late at night, caffeine too late, watching too much TV every single night before you go to bed, drinking too much water right before bed because you're waking up to pee every hour Like I just screwed up last night, it's like something on my head but things like that could be correlated to having Alzheimer's dementia because it's lacking your sleep. Yes, sleep definitely is a causation factor to Alzheimer's and dementia. Another topic which you briefed on and I definitely want to hit this because this is probably the most important is diabetes, specifically type 2 diabetes. They showed a 55% to 57% increase and I only know this because I just looked pre-coming on this show. But that's crazy. That's a crazy stat, that's mind-blowing. Talk about why that's the case and how we can help people not get there in the first place oh my god, if they would just listen.
Speaker 2:How do I don't know how to get people to do this, but maybe if they listen to your podcast. Um, but I I do find the people who listen to these podcasts are already converted. They tend to already be there or like they're already thinking.
Speaker 1:But maybe they could share it. So if you share this to somebody who needs to hear this, who's pre-diabetic?
Speaker 2:Yeah. So I think at the core, we forget that it's all connected, your whole body is connected. So we're thinking oh, diabetes, I have some sugar in my blood. What do you think is happening in your brain? That's all connected, like I think we forget. So you're eating this food. It's too much sugar.
Speaker 2:And, by the way, I want to say this Like some people are like I don't eat sugar, right, but you eat rice, you eat pasta, you eat bread, burritos, whatever, like they're getting it's okay once in a while, right. So you're definitely people. Sometimes people come in and be like no, I promise you I don't need anything. I don't know where this diabetes came from. I'm like sir ma'am, there's only one way, okay, and I'm not saying that you're eating ice cream all day long. What I'm saying is that you are eating more carbs than you need to. If this number is elevated, there's just like the only way to get it. So you're eating more carbs than you need to and that is going to have a shift on. So now you have extra sugar, which means your body's releasing extra insulin.
Speaker 2:Insulin is a hormone. Insulin is a hormone and that hormone is going to affect other hormones In men, by the way that's going to reduce their testosterone. This is why I have men like I don't know my testosterone testosterone. This is why I have men like I don't know my testosterone, so let me go get testosterone. It's because you're insulin like let's fix insulin and women. It does the opposite. It raises their testosterone. They have irregular periods, they have hair in places they don't want to, so like that's the PCOS spectrum.
Speaker 2:So you have this food that you're eating that is messing with all of your hormones, which means you're in a state of inflammation. You're in a constant state of inflammation. Your body's constantly trying to figure out what am I doing with this and starts to repackage the sugar. It packages it in cholesterol, it packages it in fat around your organs and you're like that's where a fatty liver comes from. So your body's constantly trying to figure out what the heck to do. It's like a factory and you're just giving it way too much work and you just don't know what to do with it. So your brain is part of that. It's swimming in that soup of inflammation.
Speaker 2:Dementia, brain fog, like so. Brain fog, memory, dementia that's all neuroinflammation consistently over time. So now you're in your twenties, you're pre-diabetic in your thirties, it's creeping up in your forts oh, you know, it's just a little bit night taking some medication. So you're 20, 30, 40 years of inflammation secondary to what you're eating. What do you think is happening in your brain? What do you think is happening in your brain? Of course it's inflamed. So this is why the more type 2 diabetics we have, the more Alzheimer's we have.
Speaker 2:When we're talking about dementia and Alzheimer's, it is about to prevent it or to calm it. It is about reducing inflammation. It is about normalizing hormones. So the name of the game is getting rid of insulin resistance and diabetes, but it also means making sure your hormones are on point, making sure, if you need to, to be on bioidentical hormone therapy. It means the sleep that you said. It means movement. What does movement do? Movement, not exercise, not weekend warrior like balls to the walls, kill yourself Like just movement. Am I allowed to say that on this podcast? I feel like yes.
Speaker 1:We can now.
Speaker 2:We're good. So you know movement when you move, movement when you move, when you take a walk, it's anti-inflammatory, it's good for the brain. They release these certain chemicals, so the name of the game is anti-inflammatory. So, to answer your question, why is this happening? Is because in it's because diabetes is a state of inflammation yeah, yeah, that was very good explanation, thank you. I get so fascinated about every time I answer a question I'm like all in my whole like-. No, I love it.
Speaker 1:I absolutely love it. It just shows how important it is. I mean, you had lack of sleep, you're tied to diabetes. And then the next biggest risk factor, which we're going to talk about a solution to all three after I give the third biggest risk factor is drum roll. Depression, which has been linked crazy. I think it's also above 50% increase, which is crazy. So why is depression linked and what are some ways we can help depression?
Speaker 2:Depression is linked in a few ways. The most obvious way is we need social connection and we need to tap into feelings of happiness and feelings of connection and feelings of relevance in order to release certain chemicals in your brain. Right, so if we're going to play the anti-inflammatory game, we're talking about chemicals, and if you're in a state of depression, you are releasing chemicals that are not conducive to an anti-inflammatory environment, right, so? So if you ask me why it's linked, it's a chemical game. Okay, so so that's the why it's linked, but why do we get depressed in the first place is also a chemical game that we need to play as well.
Speaker 2:Like, how do we even get here now? That doesn't mean when I say chemical, of course there are circumstances, there are horrible circumstances that can make you depressed, but there are also chemical reasons why you're depressed, which is why many people take medication, which is a chemical. Right, like, when you take a medication, we didn't change the stressor in your life, we didn't undo the sad thing, but we've given you chemicals to help you become resilient Right, to help you manage it.
Speaker 1:Let me give explain this. I think I'm going to stop chopping this because this is so important. When you're depressed right You're and you have a mental thing that happened, whatever. Whatever it is, I'm not downsiding any of it Let something traumatic happens in your life. Your brain is so powerful. It takes that trauma and it changes its chemical reactions inside of your brain To the point where they showed your cells vibrate at different frequencies based upon how happy and how sad you are. So your entire body can slow down in a state of mood changes. Your entire body can slow down in a state of mood changes. So, yes, it is an outside factor that may be causing it for some people, but it does ultimately affect you internally and that's what is the chemicals, which is what you're talking about.
Speaker 2:So we correct, correct, which is why we take medication, which is more chemicals to help counterbalance that. We didn't change the trauma. We didn't change the trauma. We didn't change the external factor. That thing still exists in your life, but when you take a swallow a chemical, it helps you change the chemistry in your brain. Correct, 100% correct.
Speaker 2:But there's another step back also what? How do we get here? So how is it that one person who experienced that negative situation and the other person experienced negative situation? So how is it that one person who experienced that negative situation and the other person who experienced a negative situation, how is it that one is depressed and one isn't? And that has a lot to do with the state of your chemical balance before the events. And that has a lot to do with what's happening in your belly. What toxins are you exposed to? What's happening in your world chemically?
Speaker 2:So just to give you an example, we all kind of sort of know serotonin and dopamine. We know that kind of has to do with happiness, serotonin and dopamine. When we take medications, it's to help serotonin and dopamine. Serotonin and dopamine are made in the belly. That is the factory that makes it. They are made by the bacteria in your belly. That's where it makes it. That makes it. They are made by the bacteria in your belly. That's where it makes it. So if the bacteria in your belly are off, microbiome's off, you are not going to be producing serotonin and dopamine in the right way.
Speaker 2:So now this external event happens, you're more likely to get depressed, and this is really important because it's not. It's not. Of course, therapy is important, processing the situation is important, but we also must address this chemically, not just with medication, but fixing the microbiome, which means we're back to nutrition, removing the things that feed the wrong bacteria, putting in the things that feed the right bacteria to a lot of toxins all your life, whether that's mold, chemicals. Now your body is really having a hard time detoxing, making you again more chemically imbalanced to that event. So it's important to have this conversation of, yes, therapy, yes, medication if needed, but also an understanding that the entire factory that's making the chemicals that you need might be disrupted and that factory might need an overhaul. It's also physical. So we want to approach it in both ways.
Speaker 2:And that brings us back to the answer of how is this linked to Alzheimer's? So, on the one hand, the event, the chemicals that are changing. We have that. But on the other hand, who were you before the event? What's happening in your factory? And that brings us back to the anti-inflammatory conversation. So it's all connected. But what we're looking at is, at the end, like oh, depression. Depression is like it's Alzheimer. What's happening in this person chemically when they're depressed? And that's the why.
Speaker 1:That was great. I love that I want to talk about. Well, first I want to ask you is there any other big causation or even correlation factors linked to Alzheimer's that I missed, besides those big three?
Speaker 2:No, I mean, I think movement is really important. We didn't touch that, all right, so we have.
Speaker 1:Well, movement is where I'm going next. Then you go. I don't want to relate movement directly to it. I want to relate movement to how movement prevents all three of the things we just talked about. So poor sleep quality, type 2 diabetes and depression. And one of the biggest answers to help address all three is movement. Answers to help address all three is movement. If you were to fix and add that, you were lowering your risk factor for those big three things we talked about. And you can take it a step further and we can relate it to each individual pattern. So for depression because I think that's the hardest one to link through is movement will help increase the amount of dopamine in your system.
Speaker 1:Exercise has been directly linked to that. You can join a local gym or join a local group for, if you like, sports and that will create community, which community has been shown to help a lot with depression. If you join an outdoor activity, sunlight is directly related, especially vitamin D3, which comes directly from the sun. So making sure you're getting 20 minutes at least a day of sunlight exposure will help. So that will fix that and it's, in essence, of course, therapy and everything else I don't want to say it's going to fix it 100%, but it will help.
Speaker 1:And then sleep quality. We talked about circadian rhythm. So being outside will help reset your circadian rhythm. Making sure you're outside in the morning, outside in the evening, watching the sunrise, watching the sunset, will help your body really sync up. Getting away from computers that will improve that. On top of that, exercise does help sleep quality.
Speaker 1:We had a caveat to this. Working out within two hours of going to computers. That will improve that. And, top of that, exercise does help sleep quality. I won't. We've had a caveat to this. Working out within two hours of going to bed bad idea, but you're just gonna be all jacked up and ready to go so before that. And then type 2 diabetes. Obviously movement is medicine. Being able sure that you can really work with somebody prevent the blood sugar build up because you're introducing them to community of a gym, getting them to move. It's going to ultimately help their sugar levels. And because you're now in a gym, because you now have a community that helps support your healthy lifestyle, all of them are going to make sure you fix your diet because you want to make sure you fit in.
Speaker 2:So that's my whole little spiel of Inconnex, and I'm going to add to it so now I know you own a gym and everything you said is true, but I have to say that you don't have to go to a gym no, that's why I added local sports no, I know no.
Speaker 2:and the reason I want to say this is because a lot of people are so unwell that they can't even do a sport or go to a gym, and so I want to empower those who are listening to know that research has shown that 10 minutes a day of walking outside to your point outside, if possible releases a chemical called BDNF, brain-derived neurotrophic factor, which can help with all those things that you mentioned. So everything you said is correct. It's just like a little. I always like to be inclusive from those who might be listening and who are like. None of those things are possible for me.
Speaker 2:That's because my world, I deal with the sickest of the sick, right, and we have different people coming to us, so I always like to create a space for them. And it's actually been shown to improve memory in people who already have dementia. You know, you're right, it's not curative, but they'll see an improvement. So the walking even if you can't join a gym physically it's difficult for you, mentally it's difficult for you or whatever walking outside around your block for 10 minutes can still give you the benefits that Anthony was just talking about, and then maybe one day you will get to the other part. So I don't want anyone disheartened. Any kind of movement, especially outdoor, especially daily 10 minutes, you're already winning.
Speaker 1:Huge, absolutely huge. And what about for those that already have early onset Alzheimer's dementia? Is there anything you would recommend for them? Specifically, alzheimer's dementia Is there anything?
Speaker 2:you would recommend for them specifically. Yes, all of this. There was a book. I wish I wrote it. It's by, I think it's, dave Bredesen. It's called the end of Alzheimer's protocol. Um, put all of that in there. Um, you know everything he says. We the sleep that we talked about, the insulin resistance, um, balancing your hormones, getting the right supplements, getting the right nutrition, intermittent fasting, getting into ketosis. This is a population that really needs to be in ketosis as much as possible. So there is a book out there to go buy it. Neither Anthony or I are affiliated with this book. We're not making money off of it. We just want you to go get it, implement all of it, because the research is showing improvement, even when you already have some signs.
Speaker 1:I want to add a study. I read oh my god, it must have been four years ago at this point they took a group, three groups of people, well, four groups. They had a placebo group that did nothing. They took one group that all they did was exercise. They took another group that all they did was exercise. They took another group that all they changed was brain games. And then they took a fourth group that did exercise and brain games at the same time.
Speaker 1:This was the most interesting thing I've ever seen when it comes to memory the one that just did brain games had a slight increase from those that did nothing. The ones that just did exercise had a slight increase above those that did the brain games, showing that movement alone is better than what we used to think, which is brain games. But the most interesting part about all of it was the group that did both at the same time, meaning while they were exercising, they were stimulating their brain with brain games had almost double of what those that had just exercised and I know an N value of one is absolutely horrible. So I recommend you do it for yourselves. So I recommend you do it for yourselves.
Speaker 1:But personally, when I studied for things I studied while I'm working out and it has worked for me very well in the past, like I move and I'm relating especially when I was training for my personal training. I know it was easy because I was in the gym doing the movements but I was oh, this works this muscle, this is this movement pattern, this is this spacing thing. So that was a lot easier for me to remember than sitting there and just reading a book and it stuck with me a lot longer because I was practicing it while moving.
Speaker 2:Yeah, absolutely, it's cumulative. You bring up a point of being cumulative because people are always looking for the magic pill, the magic protocol, and it's just not like that. So it's all of the pieces, it's the walking, it's the nutrition, it's the supplements, it's the sleep All of it together will have a cumulative effect. So that's a really good point.
Speaker 1:Yeah, and then, Dr A, I want to ask you is there anything else that you would like to add to this topic before we go ahead and wrap this up?
Speaker 2:Yeah, I just want everyone to have hope. There are things that you can do. It just starts small. Don't get overwhelmed. Every little thing that you can do will help you.
Speaker 1:I love it. And then, if you were to summarize this episode in one or two sentences, what would you take home message?
Speaker 2:What should I say? A take home message. Take home message is um stick to the basics. And if you stick to the basics you're playing the longevity game stick to the basics to play the longevity game.
Speaker 1:I like it. And then the second question how can people find you get a worldview and learn more?
Speaker 2:so you can find me everywhere, on Dr Frat Lamondre, on every platform. And then my podcast is called the new method, cause you always knew there was a better way New with a K right New with a K Cause you always knew New with a K.
Speaker 1:I love it. Dr E, thank you so much for joining us on this week's episode of health and fitness redefined. Thank you guys for listening and we and we'll see you next time and remember. Outro Music.