"if you sit for 10 hours a day compared to 9 hours a day it's about a 10% increased risk of dementia if you sit for 12 hours a day it's about a 60% increased risk of dementia 60% yes so it's a problem ..."

"guidelines with older adults doing 2 to four minutes per day two to four but there are these small activities that provide big benefits that generate new neurons and those neurons get integrated into ..."

"willing to make you if you hit the Subscribe button do we have a [Music] deal David if you had to summarize the essence of what your work shines Al light on and what it intends to help us understand a..."

"problem that we have to deal with and I my work has been focused on ways that we can prevent these diseases that are associated with aging why does the brain matter and I say this in part because I th..."

"other dementias what evidence have scientists got that we can actually grow our brain well that's a great question the evidence in humans is uh a little trickier so I can talk more about the evidence ..."

"is the main brain cell um so a neuron is sort of the main cell in your brain that's responsible for um communication and transmission of information across brain regions and where you said this hippoc..."

"is a part of the brain that deteriorates in these diseases leading to memory deficits that have a big effect on your daily life is that the only part of the brain that we're able to sort of regenerate..."

"capacity I guess yeah I mean all animals generally have to move to survive right they have to move to find food in some way but at some point during human history um our our pattern of movement shifte..."

"from the way that our physiology functions best and and from the way that our physiology evolved does this mean that if I don't do physical activity my brain will shrink that's a good question I mean ..."

"active what exactly is going on in my brain then when I'm physically active that's causing my brain to be protected insulated from things like Alzheimer's and Dementia and in some areas of the brain t..."

"expand it it would be nice in some ways but that's just that's not really the way that our physiology works right so you know as I was kind as I was saying if you think of the sort of natural conditio..."

"mean I think think start with the Industrial Revolution okay as we as we mechanize and we find ways to um to reduce um our the the need to uh be physically active to gain access to food to survive um ..."

"still it's hard in terms of increase because we we haven't measured time spent sitting for very long that's really been a pretty recent part of research uh but we do know that today people are sitting..."

"created in response pretty much or at least develop in response to an external stimuli of some sort so let me go into the gym the example I gave earlier if I pick up the weight then the muscle grows a..."

"seems holds true for the brain that if you're not active um in some way then you're kind of signaling that you don't need some of that uh energy to be put into that tissue is all activity the same so ..."

"of seen some cool work coming out lately that has tried to look at uh for example different types of endurance exercise so there's a great study that came out are you familiar with orienteering it's a..."

"does that study hint at in terms of because hiking you're out in nature you're navigating your way up a hill or something orientering that it's it's almost like solving a puzzle right because you've g..."

"think that being active in an evolutionary sense always comes with sort of a cognitive challenge nobody's ever just going out for a workout there's no reason to if you're not if you don't need to find..."

"where you really enhance the effects of either one of those behaviors by combining them if we can pull that conclusion over to human life if we can if one assumes that the same effect will be seen in ..."

"out and and um challenge yourself spatially take new Roots right oftentimes especially runners or or Walkers they just do the same route every time or same they have two or three rootes that they do e..."

"impoverished environments you know Cog really yes so there's like there's a research movement called the green exercise movement that is uh focused on uh the impact of exercising in green spaces versu..."

"extra benefit than moving in um in like I said in city streets or in in indoors one of the things I notice all the time is if I exercise before I do this podcast my brain just seems to work yeah where..."

"there a optimal time of day to exercise I know to your point um about any exercise is better than no exercise but is there an optimal time to exercise I mean when do you exercise and why well I exerci..."

"but I think that's the I mean that's the surprising thing for me is that you know if you if you are not an exerciser getting four or 5,000 steps per day is going to give you a big cardiovascular benef..."

"there a op timal amount of exercise that's in line with our sort of evolutionary past we said you know that we've evolved to be active was is there like an average amount I mean do we see this in the ..."

"start to Trail off with the hazer is that across all age groups or is that yeah I mean there is a decline in IAL activity with age that's clear but um but even older adults we we've measured physical ..."

"meeting weekly physical activity guidelines on average in two days so they're getting 300 minutes of physical activity in a couple days versus you know adults the US who aren't coming close to that on..."

"inevitable a lot of them are a product of our lifestyle and you know I'm I'm most familiar with dementia and something like 40% of risk of dementia is preventable it's due to Lifestyle right we have t..."

"trying not to sit too long trying to break up my sitting um finding ways to to um to not be stuck on in a chair all day um and a lot of that's driven by by my research what's uh what's the issue with ..."

"one of the things that we've learned from working with the hodza is that you know people rest a lot like the hodza they sit for as rest and sit for as long as we do which was actually super surprising..."

"and if you you know if you walk into someone's house you know generally the first thing that you're seeing is there seating environment right chairs and couches and um and and places to sit are part o..."

"anybody else what's the Practical advice do you think there for for employers for people that work at home for people that sit in chairs often because we people can't just know we can't just do this p..."

"hear that and go yeah but if just doing just getting up and doing a two-minute walk how's that going to help in the grand scheme of things there's really good evidence so okay couple things um from an..."

"these small changes is there you know a type of EX we touched on this a little bit earlier on but I'm really trying to make a case to myself that I should be doing more ER iic exercise then I typicall..."

"you know this whole brain training industry that emerged I think it emerged like 10 years ago and there became all of these apps that were kind of like puzzles and stuff and they claimed that if you u..."

"staving off cognitive decline is there research to support the idea that learning or reading or some kind education for sure for sure and and you know education is a difficult one because education is..."

"does excessive alcohol use and smoking shrink the brain they do they are they are risk factors in cognitive decline and the development of dementia and Alzheimer's disease how much alcohol we know tha..."

"to be so you can over sleep you can Here's the the the the caveat to that is what's going on with overs sleepers that you're not able to sus out in your analysis so a lot of times people oversleep bec..."

"maintaining a healthy brain when we age we know that um and how do we know well mainly from epidemiology there's two ways to two ways to analyze these these these questions there are are randomized co..."

"dementias um one of the things that we've done some work on we were really interested in whether physical activity either could you know diminish those impacts of air pollution on the brain but also w..."

"hearing you speak what are the other questions that people often are most curious about how much activity that's the big one right how much do I have to do do I have to do right that's way people thin..."

"fascinating well one of the things that I found really surprising was actually it was it's now been a while it's been like over over a decade ago I did some work on um the endoc canabo system um and t..."

"feel good so that was one um one really fun and and interesting kind of finding that I think has some implications right it's it's if if if we can find those activities that generate those rewards we'..."

"to just give it some time right have you got any hypothesis that you're working on at the moment that you have haven't been able to prove out yet but you know as someone that's a researcher and that's..."

"needle a little bit so can we get people to sit less what are the kinds of interventions we can Implement that can get people to to reduce their time spent sitting and will that pay off in terms of br..."

"is you know some of some lowcost ideas some low investment ideas for people um that could maybe have a big impact on the way they age I'm thinking about all kinds of chairs that vibrate and give you a..."

"these are the obvious dietary interventions right and I think they're they're obvious for a reason because they seem to be so good for so much of our bodies and you know so much of our cardiovascular ..."

"fill but if you're getting 3,000 and you think if I get to 5,000 I'm gonna get a big benefit that's motivating right it's so true that sometimes going from zero to one feels so hm inconsequential and ..."

"maybe I'll try a little bit more you know we were talking earlier you were saying you know you implement a new exercise regimen and you jump in with everything and then you end up you know getting a a..."

"exist on a spectrum per se and is is what one end of that Spectrum sort of just general cognitive decline and memory reduction because I sometimes wonder obviously my job here is to I interview very i..."

"don't I really really want to be someone as I'm sure we all do that has my brain works until the day that I die yeah you know yeah we all want that yeah we all want that and of course and I that's why..."

"for most people I've also always wondered about this is totally random but I said this a few times to a few people this idea that when a spouse or a partner passes away people seem to go into pretty q..."

"because especially when there are cognitive challenges that they're that they're experiencing they're they're feeling like they're have declines in their thinking and memory skills making sure they're..."

"connections we have a closing tradition on this podcast where the last guest leaves a question for the next guest unaware of who they'll be leaving it for and the question left for you interesting may..."

"their family and Society are you hopeful well that's a hard question to answer I mean I I am on some level because I think you know especially with the focus on you know start moving away from having ..."