Top Strategies To Start The Path To A Healthy Brain

Dr Daniel Amen and Tana Amen BSN RN On The Brain Warrior's Way Podcast

It’s the end of the first week of the Brain Health Revolution Challenge, and in this episode, Dr. Daniel Amen and Tana Amen give you your marching orders to complete the first week’s tasks. Whether you want to take the challenge for yourself, or just want some quick, easy ways to get healthy, taking on the tasks outlined in this episode will set you firmly on the path toward a much healthier brain and healthier life.

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Dr Daniel Amen: Welcome to the Brain Warrior's Way Podcast. I'm Dr. Daniel Amen.
Tana Amen: I'm Tana Amen. In our podcast, we provide you with the tools you need to become a warrior for the health of your brain and body.
Dr Daniel Amen: The Brain Warrior's Way Podcast is brought to you by Amen Clinics where we have been transforming lives for 30 years. Using tools like Brain SPECT Imaging to personalize treatment to your brain. For more information, visit
Tana Amen: The Brain Warrior's Way Podcast is also brought to you by Brain MD where we produce the highest quality nutraceuticals to support the health of your brain and body. To learn more, go to
Dr Daniel Amen: Hi, this is Dr. Daniel Amen.
Tana Amen: I am Tana Amen.
Dr Daniel Amen: We're so excited you're with us for this week series. What we're doing is we're playing the live class from the End of Mental Illness.
Tana Amen: We wanted you to join us on this journey because we had such a good time in our class and the people who joined us had just saw such incredible transformation that we wanted to share the challenge with our tribe. We wanted to share this with you and we hope that you will join us in the challenge.
Dr Daniel Amen: Then you can do all these things as you can do them. We just want you to do everything this week. I want you to download and read the introduction and chapter one of my book, ''The End of Mental Illness.'' We are going to give you the introduction and chapter one, table of contents.
Dr Daniel Amen: All the great people have said wonderful things about it and there's no requirement to preorder the book. I'd be so grateful if you did. Amazon, anywhere you can. If you go to and tell us you pre-ordered the book, you can actually download a number of free gifts, including one of your cookbooks.
Dr Daniel Amen: They can download six of our public television specials and other things as well. Oh, there's a bright minds poster that they can do. What we're going to talk about next week and the week after. If you want to keep your brain healthy or rescue it. If it's headed to the dark place, you have to prevent or treat the 11 major risk factors that steal your mind.
Dr Daniel Amen: We created a mnemonic for that called bright minds and the super cool poster to help you know what are your risk factors and what should you do about them. Download and read the introduction and chapter one of, ''The End of Mental Illness.'' Pre-ordered if you can. Day three, we want you to know your brain type because one of the things the images taught us is not everybody's brain is the same. Some people have balanced brains, some people are impulsive, some people are compulsive, some people...
Tana Amen: This is free. The BHA is free.
Dr Daniel Amen: All of these things are free for you. This whole challenge is free. Now I'll nudge you, to preorder the book because you need the book and it will help you have a better brain and a better life and it helps us spread the message. That's why we're doing this.
Dr Daniel Amen: Take the brain health assessment, take you all of five minutes, you'll know which of the 16 brain types you have and you'll also know a bit about the health of your brain. Day four, I created a handout for you. I want you to know your important health numbers.
Tana Amen: We always pound on this, but it's just really important.
Dr Daniel Amen: Well, again, you can't change what you don't measure. We're going to want you to know what's your cholesterol and is it healthy? What's your vitamin D and is it helpful?
Tana Amen: If it's been over six months or a year since you've done it, you need to do it again.
Dr Daniel Amen: Well, and I think for us, we do it about twice a year just to make sure. My blood sugar is chronically a little high and Berberine, a supplement, helps to normalize it. I was so excited. So work with your doctor and often doctors go, you don't need that.
Dr Daniel Amen: Your doctor should not be your mother or your father, your doctor should be your partner in health and all the lab tests that we recommend are generally covered by insurance. Day number five. This is one of the most important exercises I give my patients. It's called the ''One-Page Miracle.''
Tana Amen: Right. If you were a patient here, we would have you do a lot of these things.
Dr Daniel Amen: I have my patients do all of these things, but the One-Page Miracle is downloaded and on one piece of paper or one form, write down what do you want. What do you want for your relationships, your work, your money, your physical, emotional and spiritual health? Because none of this is about should, it's about does it fit? Does your behavior fit the goals you have for your life?
Tana Amen: Yeah, this is a really important one. Just the simple act of actually writing it out helps people start to focus on it and manifest it. But if you take it then and go do one step further, I really like people taping it to their mirror.
Tana Amen: Put it somewhere where you can see it or carry it in your wallet, but make sure you're actually looking at it regularly because just keeping it in the front of your mind is what's going to really help you make those changes.
Dr Daniel Amen: Yeah, so for example, on my One-Page Miracle, I do it and update it a couple of times a year, but under relationships, 10 is the most important relationship I have. I just write, I want to have a kind, caring, loving, supportive, passionate relationship with Tana. I always want that. I don't always feel like that.
Tana Amen: I'm so glad that you don't act like you don't always feel like that.
Dr Daniel Amen: But when I don't feel like it, because I have done the One-Page Miracle, I ask myself, will this rude comment, get me what I want and generally not. I have a very strong, smart, beautiful wife who's not putting up with any grief, so why am I going to give you grief knowing you're not going to put up with it?
Tana Amen: I'm going to give you 10 times back.
Dr Daniel Amen: Day six. Why don't you focus on eating five diet servings of fruits and vegetables a day, and many of these we want you to continue to do. This is one of those things, like you said, put up your One-Page Miracle, look at it every day. I want you to start adding more colorful fruits and vegetables to your diet.
Dr Daniel Amen: Did you know there's a study from Australia that showed there was a linear correlation between the number of fruits and vegetables people have a day and how happy they are and it went up to eight.
Tana Amen: Most people have trouble with this one and my tip for this, this is the one thing... The only way I can make this actually meet that goal is if I start in the morning and people are like, ''Why are you eating fruits and vegetables for breakfast? It's really hard. It's smoothie. If you just commit to making a smoothie, your GoTo breakfast for the next six weeks.
Tana Amen: It's like, I don't even think about what you need for breakfast. That is what you're going to eat for breakfast and you just throw a cup of spinach and a half cup of blueberries in there, a little more, I'd throw spinach and kale and about a half cup of fruit in there. You just increased your fruit and vegetable intake dramatically for the day. So just commit to that for the next six weeks and you can switch it off.
Tana Amen: You can throw a chart in there and you can throw whatever types of fruits and vegetables as long as they're low-glycemic and don't go heavy on the fruit, go heavier on the vegetables.
Dr Daniel Amen: What is low-glycemic mean for people?
Tana Amen: Low sugar. You don't want things that spike your blood sugar really quickly. One thing that I also do with my smoothies that will really help you, throw in one scoop of Acacia fiber or Inulin fiber. It acts as a prebiotic for the bugs in your gut.
Dr Daniel Amen: Prebiotic, meaning it feeds bugs in your gut.
Tana Amen: Right. You don't just need probiotics, you need prebiotics. If you just add a little bit of fiber and some fruits and vegetables to your smoothie and just commit to that, that being your breakfast. I've got like recipes for, I don't know, 15 maybe 20 different smoothies.
Dr Daniel Amen: That's amazing.
Tana Amen: Yeah, so just commit to that for the next six weeks. You will be shocked at how much you'll not only increase your fruit and vegetable intake, how you will feel.
Dr Daniel Amen: Well, there you have it. Day number seven. I created a meditation for you. We're huge fans of meditation. So many people grow up with trauma when they were young and it reset their emotional brain to a heightened level. If you just think of the murder that you talked about when you were four or your mom having to work three jobs, you were a latchkey kid, your grandmother that had mental health issues.
Dr Daniel Amen: It reset your emotional brain. I've actually published three studies on meditation showing how it increases your thoughtful brain, but it calms down your emotional brain. My favorite type of meditation is called Loving Kindness Meditation. The reason I like it, it just fits my personality, but it has research showing that it decreases the effect of trauma, that it lowers anxiety, lowers your blood pressure, decreases headaches, and it's only four and a half minutes long.
Dr Daniel Amen: I do it for you so you can download the instructions for it and then just listen to it. If you like it, listen to it all the time. We actually have an app that you can sign up for Brain Fit Life. It's one of the sponsors of this challenge and on Brain Fit Life, we have meditations, we have hypnosis audios. I'm a huge fan of hypnosis. We have brain enhancing music. So fun fact, it just makes my wife shake her head, but three of our albums have been on the top 10 new age chart on billboard.
Tana Amen: Can I shake my head because I know musicians who have been working their entire life and not achieve that and he's not a musician and he's achieved that?
Dr Daniel Amen: No. I work with musicians and we put together these great albums, brain Warrior's way.
Tana Amen: Right. My favorite is ''Bright Minds.''
Dr Daniel Amen: ''Bright minds'', which spent 45 weeks on billboards, new age chart, ''Feel Better Fast'', which spent 26 weeks. In 2018 and 2019, I'm one of the top 10 new age artists for billboard, which is hysterical, but on Brain Fit Life, we have all three albums for you. You can listen to the music over and over again.
Dr Daniel Amen: Music to sleep, music to focus, music to relax, even pieces for creativity. There's so many ways to enhance brain function. Unfortunately, most people end up going to their family doctor and they leave with prescriptions for antidepressants, antianxiety sleep medication without ever doing simple things to begin to reshape the health of your brain.
Tana Amen: Meditation for me is almost like taking medicine. It's insane how well it works.
Dr Daniel Amen: Do we have any questions? I've been looking at the feed and there's so many. Great ...
Tana Amen: Yeah. Thank you for your comments.
Dr Daniel Amen: Yeah, I adore you guys.
Tana Amen: I love to go through this later.
Dr Daniel Amen: I love that. Can we get this in our email to review? Some of us can't retain the above... We're going to keep the video up and the video we'll also...
Tana Amen: You'll be able to launch it again.
Dr Daniel Amen: [crosstalk 00:12:58]. Those of you who like this who can handle our relationship, we've done 550 podcasts called ''The Brain Warrior's Way.'' It has six and a half million downloads and because we see a lot of people at Amen Clinics who have ABB, we decided we'd do them in 10 to 15 minutes segments, but I think you'll find this information really valuable.
Dr Daniel Amen: 2000 people showed up. Bless you.
Tana Amen: Yes. Thank you. That's amazing.
Dr Daniel Amen: Thank you. Invite your friends. Come back. Next week we're going to start talking about the bright minds rest factors. We're going to talk about blood flow, retirement and aging, inflammation, genetics, head trauma and toxins. How do you know if you have it and then what to do about it?
Tana Amen: This is a question for you. If people do have questions that they would like for us to answer during the class, is there a way for them to send the questions in advance so that they don't get lost in the feed so that would they stand out or is that they just need to put them in the feed?
Speaker 5: Show me the chat.
Tana Amen: Just the chat. Okay.
Dr Daniel Amen: Yes.
Tana Amen: We'll try and keep an eye on the chat then. We need you to just put the questions into the feed and we'll try and answer them that way.
Dr Daniel Amen: Great. Let me just see if we have another couple of minutes, if there are any questions that come through.
Speaker 5: We have about 30 to 40 seconds.
Dr Daniel Amen: No apples before bed. Oh, this is a great question. What about juice?
Tana Amen: No juice.
Dr Daniel Amen: What?
Tana Amen: No juice.
Dr Daniel Amen: My dad...
Tana Amen: Zero.
Dr Daniel Amen: ... Was a grower for Sunkist.
Tana Amen: There's a really interesting thing you can actually end up with. People who drink a lot of juice can get nonalcoholic fatty liver. It's interesting. It can actually [crosstalk 00:15:01] affect your liver. Yeah.
Dr Daniel Amen: If I drink orange juice?
Tana Amen: Yeah. Apple juice, orange juice, pineapple juice. Now small amounts of grapefruit juice, like tiny amounts of grapefruit juice.
Dr Daniel Amen: So the shakes are not made with juice?
Tana Amen: No, they're made with a little bit of real fruit because you don't want to remove the juice from the fiber source. If you're going to eat fruit, you need the fiber and the enzymes, everything that goes along with the fruit because it fills you up and keeps you from drinking 10 ounces of juice.
Tana Amen: Because when you drink 10 ounces of juice, you're getting something like 45 grams of sugar or 38 grams of sugar. That's like a soda. It's crazy. You don't want to do that. That takes like seven or eight oranges to make 10 ounces of juice. Something's crazy so you don't want to do that. You want to eat the piece of fruit, not 10 pieces of fruit. A piece of fruit. There is no juice. Not good for kids.
Dr Daniel Amen: There was a world champion MMA fight this past weekend. Good for your brain or bad for it?
Tana Amen: Everyone in my Dojo is talking about it.
Dr Daniel Amen: I'd never seen a shoulder.
Tana Amen: No. That was the first thing that came up when in my lesson today, I just had karate today. The first thing that came up, Mr. Whiteside told me so this is what you need to do. He's talking to me about self-defense, not about MMA. He was telling me about that fight.
Dr Daniel Amen: Last week I actually got to see a world champion MMA fighter and good for your brain or not good for your brain?
Tana Amen: Very not good for your brain.
Dr Daniel Amen: Not good for.
Tana Amen: But I have to tell you, I do love karate like with a passion.
Dr Daniel Amen: [inaudible 00:16:44] your brain. Thank you so much for being with us. We will see you again next week. Send your questions, your concerns, fill out the forms...
Tana Amen: Really good turnout. Thank you.
Dr Daniel Amen: See you next week. Take care.
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