¤¤ ¤¤
00:01:20.18\00:01:37.43
>> Dear friend, welcome
to "It Is Written Canada."
00:01:37.43\00:01:40.43
I'm thrilled to have as my
guest today Dr. Neil Nedley. Dr.
00:01:40.43\00:01:46.70
Nedley, welcome to "It Is
Written Canada" once again. >>
00:01:46.70\00:01:49.30
Thank you. It's a privilege
to be here, Chris. >> Now, Dr.
00:01:49.30\00:01:52.51
Nedley, throughout the past
you've actually been with "It Is
Written Canada" several times.
00:01:52.51\00:01:56.51
We've done an entire series on
depression. We've done a series
00:01:56.51\00:02:01.65
on optimizing the brain. We've
done several different programs
00:02:01.65\00:02:07.82
on overcoming addictions and
stress and anxiety. And, you
know, Dr. Nedley, you
00:02:07.82\00:02:13.36
are the president of Weimar
Institute, which is really at
the cutting edge of
00:02:13.36\00:02:19.50
studies of lifestyle, on
lifestyle and the brain. Why
don't you talk a little bit
00:02:19.50\00:02:25.31
about Weimar Institute and what
Weimar Institute is all about.
>> Well, thank you.
00:02:25.31\00:02:30.31
Weimar Institute is a
medical-health facility, but
00:02:30.31\00:02:33.58
more than that, it's a
higher-educational institution.
00:02:33.58\00:02:37.15
So, we have a college where a
lot of research is being done.
We have researchers there, and
00:02:37.15\00:02:43.96
we have programs in pre-med. We
also have a nursing program. In
fact, California called it
00:02:43.96\00:02:51.93
the first alternative-medicine
nursing program in the state. It
may be in the entire country.
00:02:51.93\00:02:58.41
But they still sit for the NCLEX
exam, so they still are able to
work in hospitals or do
00:02:58.41\00:03:04.35
anything that RNs do. They pass
those national boards. But they
also come out with a
00:03:04.35\00:03:09.98
knowledge of nutrition and
lifestyle intervention. So, our
nurses are getting the
00:03:09.98\00:03:16.19
top jobs in the country out of
nursing school that are
available because of the unique
00:03:16.19\00:03:22.70
training that we give there at
Weimar. In fact, we've had many
00:03:22.70\00:03:27.77
hospitals actually willing to
pay their entire way through
nursing school if they come to
00:03:27.77\00:03:32.47
Weimar because of how they can
use them in management and in
more of a global type of
00:03:32.47\00:03:38.35
position as a result of their
knowledge there. We also -- In
00:03:38.35\00:03:43.69
the pre-med program, we do a lot
of research. So, in most pre-med
00:03:43.69\00:03:47.76
programs, they're just teaching
you the hard sciences, but our
pre-med students actually are
00:03:47.76\00:03:53.33
embedded in depression and
anxiety recovery programs and
the NEWSTART programs for
00:03:53.33\00:03:58.37
diabetes reversal and coronary
artery disease reversal and even
00:03:58.37\00:04:03.10
cancer treatments. So, they get
to shadow some of the top
physicians in the world. And
00:04:03.10\00:04:09.78
they're way ahead clinically
when they go to medical school
and one of the reasons why we
00:04:09.78\00:04:15.02
have the highest rates of
acceptance at U.S. medical
schools. But they're also
00:04:15.02\00:04:18.15
involved in research, and, you
know, if you want to change the
world today, you have to change
00:04:18.15\00:04:23.73
it through the language of the
world, and that is through
research and studies and
00:04:23.73\00:04:29.60
measurements and statistics. And
so our students are very good in
00:04:29.60\00:04:34.20
that, and they're actually asked
to present around the world in
regards to the research that's
00:04:34.20\00:04:40.38
being done there at Weimar. We
also have a religion program, a
theology program, an education
00:04:40.38\00:04:45.55
program. We have a business
program. And you'd say, "Well,
00:04:45.55\00:04:49.92
why business at a health
college?" Well, we need
healthcare administrators.
00:04:49.92\00:04:53.99
>> Yes. >> And we need those
that can start up new businesses
00:04:53.99\00:04:59.69
with a different approach. And
Weimar, because of its ability
to -- Actually, we were
00:04:59.69\00:05:06.10
evaluated last year by the
National Student Survey
evaluators that come in and
00:05:06.10\00:05:12.41
evaluate students from all
different universities. Weimar
got number one in our
00:05:12.41\00:05:18.78
students being able to solve
real-world complex problems, and
they were also number one in
00:05:18.78\00:05:23.79
their academic excellence, as
well as integrative learning --
so, hands-on learning.
00:05:23.79\00:05:28.49
>> For sure. >> So, it's a
very practical college to go to.
00:05:28.49\00:05:31.99
And it is -- It's exciting to be
a part of it. It's just a small
00:05:31.99\00:05:36.73
college, which we want to keep
it small so the student-teacher
ratio is right. But our business
00:05:36.73\00:05:42.17
students actually interface with
some of the top business
entrepreneurs in healthcare and
00:05:42.17\00:05:47.94
in other businesses that they
don't really have the ability
going to other business
00:05:47.94\00:05:53.42
programs. And our religion and
theology is not just the
Biblical languages, but it's
00:05:53.42\00:05:59.59
making it practical -- and
through healing. It turns out
Christ actually spent more time
00:05:59.59\00:06:03.69
healing than he did preaching...
>> Yes. >> ...or teaching.
00:06:03.69\00:06:06.80
And so our theology students
learn how to utilize their
churches as a center of healing.
00:06:06.80\00:06:13.47
And thus they're able to reach a
far broader audience and they're
able to generate a lot more
00:06:13.47\00:06:19.31
interest in the spiritual
things. >> And if a student were
00:06:19.31\00:06:22.61
interested in Weimar Institute,
where would they go and find
00:06:22.61\00:06:26.68
that information? >> Weimar.edu
would be a great way to start.
00:06:26.68\00:06:29.72
>> And just to help people out,
why don't you spell "Weimar" for
00:06:29.72\00:06:32.32
folks? >> W-e-i-m-a-r.
00:06:32.32\00:06:35.09
It's kind of like the German
"Weimar," but it's pronounced in
00:06:35.09\00:06:40.46
English "Wee-mar." >>
Yeah. W-e-i-m-a-r.edu.
00:06:40.46\00:06:44.43
>> Correct. >>
And if they go to the
00:06:44.43\00:06:46.43
Weimar Institute page,
they can find out more about the
00:06:46.43\00:06:50.51
NEWSTART program and the
depression recovery program,
00:06:50.51\00:06:54.94
where somebody can go and
have some real intensive healing
00:06:54.94\00:07:00.05
time, find some eradication
for depression, eradication of
00:07:00.05\00:07:05.02
coronary heart disease,
of diabetes, of high blood
00:07:05.02\00:07:09.12
pressure, and also some
cancer treatment. >> Yes. It is
00:07:09.12\00:07:14.73
amazing. People will state,
"Miracles happen every day at
this place." And it's exciting
00:07:14.73\00:07:21.10
to be a part of it. >> Well,
thank you for taking the time to
00:07:21.10\00:07:24.91
be here with us at "It Is
Written Canada." And let's talk
a little bit about changing the
00:07:24.91\00:07:33.42
brain. You have extensive
experience in helping people
with brain function, with
00:07:33.42\00:07:41.59
optimizing their brains. So,
let's just talk about that. Can
the brain really change?
00:07:41.59\00:07:48.46
>> We call it neural plasticity.
And actually the brain does
00:07:48.46\00:07:54.47
change. Whether you think it's
changing or not, it's either
changing for the better or it's
00:07:54.47\00:08:00.11
changing for the worse. And how
the brain changes is based on
what we do over and
00:08:00.11\00:08:07.92
over again and the experiences
that we have. And of course
00:08:07.92\00:08:12.82
that's good news and bad news.
>> Sure. >> So, if we put in
00:08:12.82\00:08:16.99
positive neural plasticity as we
do positive things for the brain
and have positive experiences,
00:08:16.99\00:08:23.70
it can turn on what we call the
neural plasticity switches into
a very positive mode.
00:08:23.70\00:08:30.64
And our brain over time can
continue to improve. Our brain
00:08:30.64\00:08:36.14
actually has a built-in capacity
for continual improvement
throughout life. It was not the
00:08:36.14\00:08:42.32
original designers' plan of the
brain that, after 30, it kind of
shut down and not be able to
00:08:42.32\00:08:48.89
learn new things. If we have
positive neural plasticity in
00:08:48.89\00:08:54.36
motion, the brain can continue
to become a better and better
brain throughout life.
00:08:54.36\00:08:59.13
>> Okay, and I wanted to make
sure I heard you -- and I heard
it a second time there.
00:08:59.13\00:09:03.17
You just said that the brain
actually was created. The brain
00:09:03.17\00:09:09.44
was designed... >> Mm-hmm. >>
...to have continual improvement
00:09:09.44\00:09:14.25
over the course of life and not
reach a plateau midlife and be
on decline. Is that what you, in
00:09:14.25\00:09:20.06
fact, said? >> Exactly what I
said, yes. >> Okay. So, let's
unpack some of that.
00:09:20.06\00:09:23.59
What is neural plasticity?
You've used that word a couple
of different times.
00:09:23.59\00:09:27.50
What is neural plasticity? >>
Well, that is -- the
"plasticity" part means that
00:09:27.50\00:09:34.40
it's moldable, you know, like a
heated plastic can be moldable.
And of course "neural" talks
00:09:34.40\00:09:41.31
about the neurons and how
they're grouped together. So,
our brain can actually be
00:09:41.31\00:09:46.41
molded for better or for worse
based on what it's doing, what
our body's doing, and the
00:09:46.41\00:09:53.25
experiences it's having. >>
Okay, so, neural plasticity is
the ability for the brain to
00:09:53.25\00:09:59.36
change... >> Correct.
>> ...for the better...
00:09:59.36\00:10:01.33
>> Or for the worse. >> ...or
for the worse. So, let's spend
00:10:01.33\00:10:05.90
some time then talking about,
how then can the brain change?
And let's focus our attention on
00:10:05.90\00:10:11.47
how the brain can
change for the better. >> Okay.
00:10:11.47\00:10:15.28
Well, the easy way is to talk
about the worse because if we
don't focus on the better, over
00:10:15.28\00:10:21.45
time it actually is
gonna get worse. >> Okay.
00:10:21.45\00:10:24.59
>> And so -- But let's go with
your question. What are the
factors involved in
00:10:24.59\00:10:31.89
positive neural plasticity? In
order for positive neural
plasticity to occur, the brain
00:10:31.89\00:10:37.67
has to be engaged. It has to
be focused. If there's no focus,
00:10:37.67\00:10:44.21
there's no positive neural
plasticity. And so the more
focused the experience, the more
00:10:44.21\00:10:51.11
engaging we are, the more
determination we have, the more
perspiration we're willing to
00:10:51.11\00:10:58.45
put into it, the better the
brain change is over time. >>
And so what are then -- And
00:10:58.45\00:11:04.19
so let's maybe talk about some
of the factors that then can
make it worse, that can make
00:11:04.19\00:11:09.96
neural plasticity worse, that
can take the brain in the wrong
00:11:09.96\00:11:13.34
direction. What are some things
that individuals either are
doing or can do, that are
00:11:13.34\00:11:19.64
available to do, that are
actually gonna take their brain
down the wrong course?
00:11:19.64\00:11:23.41
>> When we allow the brain to
get distracted, it turns the
positive neural plasticity
00:11:23.41\00:11:30.45
switches off and it actually
decreases our brain's ability to
00:11:30.45\00:11:35.06
focus. So, we are living in an
age today where there are more
distractions than ever before in
00:11:35.06\00:11:40.86
human history. And therefore
we have to develop the skills of
00:11:40.86\00:11:46.67
focus and attention and be more
focused on that than ever before
in human history if we're gonna
00:11:46.67\00:11:52.11
be able to counteract the many
distractions that are out there.
And a lot of the distractions
00:11:52.11\00:11:57.48
are coming from the devices and
the push notifications and the
chats and the -- you know, the
00:11:57.48\00:12:04.12
e-mails that come in throughout
the day and the news-related
flashes that we get about what
00:12:04.12\00:12:10.59
Trudeau said about mankind
or whatever. And those types of
00:12:10.59\00:12:15.53
things actually take our mind
off of what they would be doing
otherwise and actually bring in
00:12:15.53\00:12:20.84
negative neural plasticity and
shut off those positive neural
plasticity switches.
00:12:20.84\00:12:25.91
>> Now, we did a program, an
entire program together talking
about memory and where we
00:12:25.91\00:12:32.01
addressed some of those
distractions, but let's spend a
few moments talking about
00:12:32.01\00:12:36.45
distractions. >> Mm-hmm.
>> You talked about devices.
00:12:36.45\00:12:40.16
>> Mm-hmm. >> How is a device
going to distract -- And I know
00:12:40.16\00:12:43.93
that may seem a very obvious
question, but how does a device
distract? >> Well, we might be
00:12:43.93\00:12:51.17
focused on learning something,
and then all of a sudden we get
a little beep in saying that
00:12:51.17\00:12:56.97
we've got a Facebook message and
we just want to look at it. "Who
is it that sent me this?"
00:12:56.97\00:13:01.24
And even if we don't follow it
and go to the Facebook post
itself, by getting our focus
00:13:01.24\00:13:09.42
distracted in that way, we have
a cortisol bump in the adrenal
00:13:09.42\00:13:14.79
glands. There are actually
physical changes that take
place. And our I.Q. will go down
00:13:14.79\00:13:21.33
with the multitasking aspect of
things by about 15 points. And
that'll put a 30-year-old at
00:13:21.33\00:13:28.34
the ability of an 8-year-old as
far as their I.Q. is concerned.
And so we might wonder why
00:13:28.34\00:13:34.81
30-year-olds act like
8-year-olds sometimes. One of
the reasons is the many
00:13:34.81\00:13:39.28
distractions that are around
them. >> What are some practical
00:13:39.28\00:13:43.32
steps? Because we live in a
world that is driven by these
00:13:43.32\00:13:46.86
devices. I know for myself I
have a laptop, I have an iPad, I
have a Kindle, I have an iPhone.
00:13:46.86\00:13:52.49
What are some practical steps
that an individual can take to
minimize the distractions in a
00:13:52.49\00:13:58.77
world that seems to be
driven by technology? >> Yes.
00:13:58.77\00:14:02.34
I would recommend that -- in
fact, studies have shown this --
no more than one hour of digital
00:14:02.34\00:14:09.18
media a day or screen time a
day. And have that time also be
00:14:09.18\00:14:14.78
focused, where you're not
allowing yourself to be
distracted during those times.
00:14:14.78\00:14:20.62
For instance, I have to do
research on the computer. The
computer is something that
00:14:20.62\00:14:25.23
is helpful for us to be able to
know where to go to research,
but we shouldn't do end-all on
00:14:25.23\00:14:31.00
the computer. I've noticed the
best research is actually not on
00:14:31.00\00:14:34.67
the computer. It's gonna be on a
printed article somewhere, where
I have to get the full article.
00:14:34.67\00:14:38.87
So I might have to go to
the library to get that full
00:14:38.87\00:14:41.88
article. But the computer can be
a way of us actually directing
ourselves into the right
00:14:41.88\00:14:48.72
direction. But when I'm on
there, I don't allow any chats
to come in. I don't allow any
00:14:48.72\00:14:54.16
text messages to come in. I
don't allow any e-mails to go
00:14:54.16\00:14:56.93
in. Now, I am gonna take care of
e-mails, but I'm gonna do that
at a set time every day and try
00:14:56.93\00:15:01.73
to knock out -- even though I'm
a president of a university and
get over 200 e-mails a day, I'm
00:15:01.73\00:15:06.40
gonna try to knock out my
e-mails in 20 minutes or less.
And so, you know, I'm very
00:15:06.40\00:15:11.41
focused and I'm getting it done
and then it's done for the day.
And my secretaries and everyone
00:15:11.41\00:15:16.54
will say, "Well, you're gonna
have to wait. He'll do it once a
00:15:16.54\00:15:19.71
day. We're not sure exactly when
he's gonna do it, but, you know,
he's not gonna be looking at
00:15:19.71\00:15:24.95
that. He doesn't even know that
he got that yet." And that's
00:15:24.95\00:15:29.12
what helps keep my positive
neural plasticity going. >> And
so they're very practical
00:15:29.12\00:15:33.33
steps, and it's very
interesting. I will tell you, I
00:15:33.33\00:15:36.23
just completed my doctoral
program. And when I was doing
the edits to my dissertation,
00:15:36.23\00:15:42.77
I'll never forget my professor
sent me some recommendations.
And I went and worked on it and
00:15:42.77\00:15:48.14
sent it back, and he said, "You
didn't change the things that I
00:15:48.14\00:15:51.05
asked to change." And I thought,
"What is going on here?" So,
instead of doing it on the
00:15:51.05\00:15:54.02
computer, I actually printed the
document, the chapter. >> There
00:15:54.02\00:15:57.55
you go. >> And I crossed it all
off, and I made the fixes and
then went back to the computer
00:15:57.55\00:16:01.72
and typed them in. And I'll tell
you, it was an amazing thing.
00:16:01.72\00:16:04.33
It really transformed my
thinking on how to be more
efficient and effective even
00:16:04.33\00:16:09.26
when it comes to research,
sermon preparation, script
preparation, and very practical
00:16:09.26\00:16:14.27
things in life. So, a practical
step there is then to limit the
00:16:14.27\00:16:19.47
distractions. If you have to be
on a computer if you have to do
e-mail, be very focused.
00:16:19.47\00:16:23.68
Don't multitask -- I'm e-mailing
while I'm checking Facebook
while I'm writing a Word
00:16:23.68\00:16:28.25
document and I'm adding things
in an Excel document. Rather, do
one thing at a time
00:16:28.25\00:16:33.36
in a very focused fashion and
turn off your push notifications
so you're not being distracted
00:16:33.36\00:16:38.99
from that one thing. Is that
kind of where you're going with
00:16:38.99\00:16:41.60
all of that? >> Yes. And also
write instead of type when you
00:16:41.60\00:16:45.50
can. Studies have shown, you
know, it takes three dimensions
to actually write 'cause we have
00:16:45.50\00:16:49.64
to press, as well. And when
we're writing with our hands,
00:16:49.64\00:16:53.34
we're actually solidifying
positive neural plasticity. When
we type it in, it leaves us
00:16:53.34\00:16:57.81
very quickly. And even at the
end of a typing session, people
00:16:57.81\00:17:02.68
will not realize what they've
typed in. After you've taken
notes like that, you actually
00:17:02.68\00:17:07.79
have them retained. You don't
even have to go back to the
00:17:07.79\00:17:10.36
notes right away. You might have
to go back to them, you know, a
couple of days later to review
00:17:10.36\00:17:14.20
it for a test and get it back
really quick, but writing is
shown to be far superior to
00:17:14.20\00:17:20.74
typing when taking notes. >>
That is fantastic. So, what are
some further steps,
00:17:20.74\00:17:25.37
or in this area of neural
plasticity, what are some other
things that we can talk about to
00:17:25.37\00:17:31.21
help encourage growth and
improvement in that neural
00:17:31.21\00:17:35.55
plasticity? >> Well, there is a
chemical called BDNF,
brain-derived neurotrophic
00:17:35.55\00:17:43.16
factor. We can actually measure
it in the bloodstream. And we
have found that when BDNF
00:17:43.16\00:17:48.46
levels goes up, we are able
to learn far better and far more
00:17:48.46\00:17:54.00
efficiently. And when BDNF
levels go down, our positive
neural plasticity switches are
00:17:54.00\00:17:59.41
turned off and our brain is
actually getting worse instead
of better. >> Okay. So, BDNF.
00:17:59.41\00:18:05.35
>> Yes. >> Now, I ask this
question whenever you start
00:18:05.35\00:18:09.08
giving us principles for
improvement. How might one go
about increasing their BDNF?
00:18:09.08\00:18:15.66
>> Adequate sleep is one of the
ways of doing it. It turns out
seven hours or more
00:18:15.66\00:18:21.23
of sleep a night will improve
BDNF levels -- and of course
getting sleep at the proper
00:18:21.23\00:18:28.04
times. When we go early to bed,
early to rise, our retention
00:18:28.04\00:18:31.97
level goes up because we're
making more melatonin. Plus,
00:18:31.97\00:18:36.71
we're making BDNF. And so rest
is one of those things. Exercise
00:18:36.71\00:18:41.98
is also crucially important. And
there was a study that was done
recently that I found very
00:18:41.98\00:18:46.55
interesting. Most people,
when they lose sleep, their BDNF
00:18:46.55\00:18:51.53
levels fall. >> Yes. >> But
those who are avid exercisers --
00:18:51.53\00:18:56.40
despite the fact that they've
haven't gotten enough sleep,
their BDNF levels stay up there.
00:18:56.40\00:19:01.84
So, a lot of people say, "I
don't have time to exercise. I
don't even have time to sleep,
00:19:01.84\00:19:07.04
and I have to choose sleep over
exercise." Actually, the studies
00:19:07.04\00:19:11.18
show if you're gonna choose one
over the other, actually
exercise would be the one to
00:19:11.18\00:19:16.75
choose and get a little less
sleep because staying fit and
being part of a fitness program
00:19:16.75\00:19:21.92
will actually maintain BDNF
levels even when sleep starts to
00:19:21.92\00:19:26.16
go down. >> Okay. So, BDNF can
be increased by getting enough
sleep. How much is enough sleep?
00:19:26.16\00:19:32.27
>> Well, in this study, it
was seven hours. There are some
00:19:32.27\00:19:36.47
people, rare people, that
can get by with six hours... >>
00:19:36.47\00:19:39.77
Okay. >> ...a day and still be
okay. But if you get less than
six hours, virtually everybody's
00:19:39.77\00:19:45.41
BDNF levels are gonna fall.
Interestingly, if you get too
much sleep, your BDNF levels
00:19:45.41\00:19:50.62
also fall. >> Okay.
So, how much is too much?
00:19:50.62\00:19:53.22
>> Too much for any adult is
gonna be over nine hours. So, if
we're over nine hours of
00:19:53.22\00:19:59.16
sleep -- Now, I'm not
classifying teenager as adults.
There may be teenagers that need
00:19:59.16\00:20:05.03
10 hours. But once you're, you
know, in your 20-, 21-year-old,
00:20:05.03\00:20:10.14
they only need nine hours of
sleep. And if they're getting
more than that, the BDNF levels
00:20:10.14\00:20:15.24
can also fall. >> So, for the
average adult, to increase your
00:20:15.24\00:20:19.38
BDNF levels, you want to get
seven to nine hours of sleep per
night... >> Mm-hmm.
00:20:19.38\00:20:23.08
>> ...and at the right times.
So, you're saying early to bed,
00:20:23.08\00:20:26.35
early to rise. >> Correct. >>
And then also you talked about
00:20:26.35\00:20:30.23
exercise. About how much
exercise? >> Well, as far as the
adequate BDNF levels, it's about
00:20:30.23\00:20:36.43
an hour of aerobic exercise a
day that makes it ideal. Now,
even if you're doing
00:20:36.43\00:20:41.67
12-minute run a day, that's
still gonna bring up your BDNF
levels over not doing that.
00:20:41.67\00:20:47.44
But if you want to maximize it,
it's about an hour of aerobic
exercise a day will help keep
00:20:47.44\00:20:52.78
that brain really sharp. >>
Anything else that can be done
to help increase your BDNF
00:20:52.78\00:20:58.19
levels? >> Yes. Now,
this is an area of new
00:20:58.19\00:21:01.09
research, but it's called
fasting. Intermittent fasting
00:21:01.09\00:21:06.06
actually brings BDNF levels
higher. >> Okay, so,
intermittent fasting.
00:21:06.06\00:21:11.73
So, let's first define
"fasting." Fasting is going for
00:21:11.73\00:21:15.54
a period of time without food.
>> Without food or calories.
Now, you want to have water.
00:21:15.54\00:21:19.44
>> Okay. >> So, a water fast is
normally the best way of doing
00:21:19.44\00:21:23.18
it. But as we send the brain
into ketosis, it actually turns
on the positive neural
00:21:23.18\00:21:30.89
plasticity switches. >> Okay.
>> And so there's one way in
00:21:30.89\00:21:34.46
which you can have ketosis every
day, and that is if you eat
breakfast and lunch, but
00:21:34.46\00:21:41.13
eliminate suppers. You will go
into a daily and evening ketosis
00:21:41.13\00:21:47.44
that will help keep that brain
sharp. Or you could also, you
know, do a day of fasting, a
00:21:47.44\00:21:52.84
week or something like that, and
get some benefit. Or you could
00:21:52.84\00:21:57.25
do both and probably get even
a double benefit. And so this is
00:21:57.25\00:22:01.78
why the great brain thinkers of
the past ages would often go
into a fast when there was very
00:22:01.78\00:22:10.19
difficult decisions to make and
when they needed to analyze all
of this information.
00:22:10.19\00:22:15.03
Going into that fast actually
helped them. And we see many
00:22:15.03\00:22:19.60
individuals in antiquity coming
out of that fast making some
very wise decisions as a result
00:22:19.60\00:22:26.04
of the ketosis that they were in
from that fast. >> Okay, so, you
00:22:26.04\00:22:32.51
can -- So, the BDNF levels are
increased through exercise. >>
00:22:32.51\00:22:36.25
Mm-hmm. >> They're increased
through -- now you're talking
about intermittent fasting,
00:22:36.25\00:22:41.69
which is -- what you originally
talked about is eating two meals
a day and two meals within a...
00:22:41.69\00:22:47.83
>> Mm-hmm. >> ...specified
time period. >> That's right.
00:22:47.83\00:22:51.00
If you go 15 hours without
eating, you're going to have
ketosis, and if you go 17 hours,
00:22:51.00\00:22:56.14
even more. So, if you're eating,
like, at 7:00 in the morning and
00:22:56.14\00:23:00.58
your last intake of food is 2:00
in the afternoon, that'll put
you on a 17-hour fast until your
00:23:00.58\00:23:06.98
7:00 a.m. breakfast. And so
that'll produce a nice effect,
raising the BDNF levels
00:23:06.98\00:23:14.42
and keeping that brain sharp. >>
And then let's talk about that.
00:23:14.42\00:23:18.93
BDNF and neural plasticity and
brain change -- how does that
all then work together?
00:23:18.93\00:23:24.57
>> Well, it helps you to
actually stay more focused. And
it also helps to keep your
00:23:24.57\00:23:30.41
skills up. Even your athletic
skills have been shown to be
00:23:30.41\00:23:35.28
helpful. There was a study of
144 pilots, and their brain
activity in regards to their
00:23:35.28\00:23:43.42
hand-eye coordination of doing
difficult maneuvers in flying
airplanes, different emergency
00:23:43.42\00:23:49.82
procedures, they actually
deteriorated over time even
though they were taking courses
00:23:49.82\00:23:54.76
and learning. But if their BDNF
levels stayed up, their mind
stayed sharp. And so even in
00:23:54.76\00:24:01.10
their 50s and 60s, their mind
and hand-eye coordination was as
good as a 40-year-old or a
00:24:01.10\00:24:07.44
30-year-old if their BDNF levels
stayed high. >> That is
exciting. So, the way to turn on
00:24:07.44\00:24:14.38
a positive brain change is to
see your BDNF levels increased.
00:24:14.38\00:24:20.99
>> Mm-hmm. >> And that comes
through intermittent fasting...
00:24:20.99\00:24:23.63
>> Mm-hmm. >> ...through -- What
are the other two? >> Exercise.
00:24:23.63\00:24:26.06
>> Exercise and...
>> Sleep. >> ...sleep.
00:24:26.06\00:24:28.16
>> Adequate sleep. >> And that
gives you more focus, and with
00:24:28.16\00:24:33.94
that more focus, now you can see
continued improvement and change
00:24:33.94\00:24:39.24
in the brain. >> Yes. And then
getting rid of distractions.
00:24:39.24\00:24:42.88
The time to learn is when we
don't have distractions around.
And so making sure we're
00:24:42.88\00:24:49.08
distraction-free during the
times when we want our brain to
00:24:49.08\00:24:54.82
really gain hold. >> And then
with that and the brain now
coming into kind of an ideal
00:24:54.82\00:25:04.10
situation in which it has high
neural plasticity, what are some
things that be done to kind of
00:25:04.10\00:25:10.37
exercise? You know, we exercise
by running. We exercise by
00:25:10.37\00:25:14.41
lifting weights. What are some
things then that can be done
with the brain to exercise it
00:25:14.41\00:25:19.05
and see continued improvement?
>> Well, memorizing Scripture
would be one of the ways of
00:25:19.05\00:25:23.25
exercising the brain. Learning
a new musical skill. Learning to
00:25:23.25\00:25:29.92
play the violin would be a way
of exercising it. Learning to
even play a new sport, going out
00:25:29.92\00:25:35.20
and learning to play tennis, can
be one of the ways of helping to
exercise that brain.
00:25:35.20\00:25:39.57
So, there's a number of ways of
doing it, but there's one great
way, and that is actually --
00:25:39.57\00:25:45.71
Using your focus time to
memorize things will also
greatly help the brain.
00:25:45.71\00:25:52.08
For instance, there have been
studies shown that if you
memorize Scripture on a regular
00:25:52.08\00:25:57.09
basis, your positive neural
plasticity switches are turned
on just as a result of that
00:25:57.09\00:26:03.63
process, and you're able to
absorb a lot more other things
that you're learning throughout
00:26:03.63\00:26:08.50
the day that may not even be
related to Scripture. >> And so
now, again -- So, you
00:26:08.50\00:26:13.44
have this positive brain change.
You're getting enough sleep,
seven to nine hours an evening.
00:26:13.44\00:26:19.61
You're exercising an hour a day,
taking time to intermittently
fast, where you're going periods
00:26:19.61\00:26:25.85
of time without consuming
calories. >> Which, by the way,
00:26:25.85\00:26:29.72
gives you more time to exercise.
>> Which gives you more time to
00:26:29.72\00:26:32.99
exercise. And then now you have
time for these focused times of
memorizing Scripture, reading,
00:26:32.99\00:26:40.36
studying, learning new --
learning new and different
things in your life that can
00:26:40.36\00:26:48.40
help you now improve that brain.
>> And getting rid of devices
00:26:48.40\00:26:54.44
that distract. Or, if you have
to use the devices, take all the
distraction ability off of them.
00:26:54.44\00:26:59.51
And so you're just utilizing
it for your focused interest and
00:26:59.51\00:27:06.65
then signing off. >> And with
all of that, Dr. Nedley, I don't
know -- and I'm gonna put you on
00:27:06.65\00:27:10.83
the spot here -- I don't know if
you have a story or a testimony
-- and obviously we want to be
00:27:10.83\00:27:15.40
careful because you deal with
patients -- but a story of
someone who was heavily
00:27:15.40\00:27:20.40
distracted and came into a place
where they were able to remove
those distractions and have
00:27:20.40\00:27:27.24
positive brain change. >> Yeah,
absolutely. In fact, one of them
00:27:27.24\00:27:32.38
is a student now at Weimar.
He is someone who had a learning
00:27:32.38\00:27:38.05
disability. He had major
problems emotionally in his
life. In fact, he spent two
00:27:38.05\00:27:43.02
years in a juvenile jail. When
he got out of the jail, his
mother didn't even want him to
00:27:43.02\00:27:48.20
come home because of not being
able to deal with him. And so he
00:27:48.20\00:27:54.27
went to a home for teenage boys
that was distraction-free, got
him off the devices, and
00:27:54.27\00:28:01.81
actually put him on a healthy
diet. And then he applied to
Weimar to become a doctor.
00:28:01.81\00:28:07.75
And at first he was turned down
because of his juvenile history,
but the director of the home
00:28:07.75\00:28:12.62
called the enrollment people and
said, "Put him on probation.
That guy's coming along."
00:28:12.62\00:28:17.19
And when he came there, he
utilized the distraction-free
devices, and he also began to
00:28:17.19\00:28:24.40
work with his hands in three
dimensions out on the farm. And
his grades at first in the
00:28:24.40\00:28:30.27
hard sciences were like C+, and
then they went up to B+ and then
00:28:30.27\00:28:35.21
A-. And last year he published a
paper, had to go to Harvard to
present that paper.
00:28:35.21\00:28:39.91
He is a senior pre-med student
getting ready to take his MCAT,
and I have no doubt he's going
00:28:39.91\00:28:45.42
to be an excellent physician,
as his brain has changed
00:28:45.42\00:28:49.52
wonderfully. He's an emotionally
intelligent, very sociable young
guy. But he is very focused, and
00:28:49.52\00:28:55.63
he's utilized the power of
neural plasticity to change his
life. >> And it's an amazing
00:28:55.63\00:29:01.84
thing, Dr. Nedley, as we end
today's program, that God has
made our brains in such a way
00:29:01.84\00:29:08.21
that they are pliable,
malleable, and as we do the
right things, He can change us
00:29:08.21\00:29:14.25
for positive. Let's pray.
Heavenly Father, what an amazing
story that demonstrates what you
00:29:14.25\00:29:19.92
want to do in each of our lives.
Lord, help us to have the
courage to make the changes that
00:29:19.92\00:29:26.33
we need to make, that we would
have brains that are continually
improving and can be used by
00:29:26.33\00:29:32.70
you. We pray in
Jesus' name. Amen. >> Amen.
00:29:32.70\00:29:37.21
>> Dear friend, I'd like to
offer you today the DVD of this
00:29:37.21\00:29:41.28
program. Here's the information
you need for today's offer.
00:29:41.28\00:29:43.88
>> To request
today's offer, just log on to
00:29:43.88\00:29:46.68
www.ItIsWrittenCanada.ca.
If you prefer, you may call
00:29:46.68\00:29:52.35
toll-free at 1-888-CALL-IIW. >>
Dr. Nedley, thank you for being
00:29:52.35\00:29:58.69
here today. >> It's been great,
Chris. Thank you. >> Friend, I
00:29:58.69\00:30:02.13
invite you to join us again next
week. Until then, remember, "It
is written: 'Man shall not
00:30:02.13\00:30:06.84
live by bread alone, but by
every word that proceeds from
the mouth of God.'"
00:30:06.84\00:30:12.44
¤¤
00:30:12.44\00:30:17.81