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**Adam Stacoviak:** Is it like the soil the nerve cells are planted in, kind of thing? You're taking care of the ground for which your neurons are planted in? |
**Mireille Reece, PsyD:** Well, sort of where they collide, where they meet. |
**Adam Stacoviak:** Right, sure. Where they meet. It's like a happy environment for them to live, essentially... The connections are positive, and positive influences; not negative, and negative influences. |
**Mireille Reece, PsyD:** Yeah. So you know, the precise biochemical changes that take place when neurons connect to form these networks can be complex. Researchers generally agree that this is the fertile ground, helping transform two neurons into a dance... Like, "Hey, let's be friends. You hang out, I hang out. We'r... |
**Adam Stacoviak:** Right... |
**Mireille Reece, PsyD:** So this BDNF - I wanna talk about it, because it's so important in neuroplasticity. So there's certain behaviors - not things in our brain that we do, but certain choices we make, that can (what we say) up-regulate, maximize those BDNF transcriptions... And those include exercise... |
**Adam Stacoviak:** Oh, my gosh... |
**Mireille Reece, PsyD:** Omega 3 fatty acid, DHA, and caloric restrictions. |
**Adam Stacoviak:** So low-calorie diets -- or not so much a diet, but a way of eating... |
**Mireille Reece, PsyD:** I would think what we've talked about in terms of -- why am I blanking on the word...? |
**Adam Stacoviak:** Intermittent fasting? |
**Mireille Reece, PsyD:** Thank you! \[laughter\] |
**Adam Stacoviak:** Okay... |
**Mireille Reece, PsyD:** Yeah. Because you go on an extended period of time, and you're managing calories in a different way. Omega fatty threes, DHA. Fishes, a number of different foods have these... |
**Adam Stacoviak:** Yeah. |
**Mireille Reece, PsyD:** But also exercise. And ironically, even - we'll talk about this in upcoming shows, around which kinds of exercise actually play more of a role in BDNF. |
**Adam Stacoviak:** That would be fun. Yeah, because not all physical exercise is the same. You've got high-intensity running, for example, which is like short spurts of running, and it's way different than marathon-style running, where you're running for many miles at a time. Short spurts - it's different on the heart... |
\[35:45\] It's interesting how Omega 3s fit in there. I always see in the milk area the milk that is organic and it has Omega 3 DHA in it. We're trying to bring this into our diets more, because no one's taking it as a supplement, or eating let's say wild-caught salmon. That's where you're gonna get some of those thing... |
**Mireille Reece, PsyD:** Yeah. I'm totally forgetting the author off-hand, but there was a book written a number of years ago called Spark... And it highlights the way in which exercise actually improves brain flexibility. So it's super important relative to learning and memory. And this is the heart of it. If you wan... |
**Adam Stacoviak:** And if you're out there struggling with the word "exercise", replace it. Replace it with physical activity. |
**Mireille Reece, PsyD:** Yeah. Move. |
**Adam Stacoviak:** Yeah, it doesn't have to be "Exercise... I must go be alone and make my body move and sweat a lot." It could be like I've found - I enjoy mountain-biking. That's a physical activity. My heart pumps tremendously when I'm doing it. And I get out in nature, it satiates my technological side, where I ge... |
**Mireille Reece, PsyD:** Right. But I can even pull this back further and going - movement is helpful for managing energy. We take in a lot of things. I've talked a lot about how we process information, and I wanna clarify that we take in bottom-up, and that bottom up looks like our genes and our hormones. But then we... |
**Adam Stacoviak:** Yeah. Well, that's what I mean, too... Just have hope that if exercise in and of itself doesn't motivate you or doesn't excite you, and you feel like yet another thing is telling you "Okay, well the key to a good life is exercise. I have heard this a thousand times", just find a way to name it diffe... |
\[40:02\] So it's got so many different facets, where before it was just simply, "Well, Adam, you know, to be healthy, or to enable BDNF or neuroplasticity (which I didn't know about before), if you wanna influence this more fertile ground for these BDNF proteins to occur, to enable neuroplaticity, which is great, you'... |
**Mireille Reece, PsyD:** Right. Right. Well, it's interesting, because all of why we have these conversations is so that people can know different information, to then do different. And one of the ways in which therapists often help patients change is this one modality or method in therapy that we call motivational in... |
**Adam Stacoviak:** No. |
**Mireille Reece, PsyD:** It's interesting, but it's sometimes used in conjunction with other therapies, but can also be used as a standalone. The interviewer talks to people relative to their desire to change, and the reasons that they wanna change. You're trying to talk about the possibilities around what might hinde... |
Remember when we talked about habit formation and how important it is that we get an immediate payout; not like I get a payout five years from now. Right? |
**Adam Stacoviak:** Yeah. |
**Mireille Reece, PsyD:** But again, even realizing that the donuts for me were an immediate deterrent, and I had to sort of link those together and go "What do I really want? Do I want that sort of outcome, or do I want a different one?" So then I can make different decisions, because I realize "You know what - this d... |
**Adam Stacoviak:** I will eat donuts forever. Nothing will stop me. |
**Mireille Reece, PsyD:** No, but I actually -- I mean, it's so helpful when we talk about that there isn't a one-size-fits-all approach, that I examine how I feel in response to eating different foods. So it can even be a food that other people would say "Well, it's a relatively healthy food." Well, if it doesn't resu... |
So if we're talking diet, what you choose to eat, if we're talking exercise, if we're talking relationships, if we're talking coping... I mean, we can even talk spending. Going "What is the motivation to change and why would I want to do it differently? Am I really upset with how I'm feeling at the time that I think I ... |
**Adam Stacoviak:** Moderation is an interesting word, because it's a word -- I think that we say "Well, that's a bad thing to do. That's a bad thing to eat. That's a bad way to do things." Well, maybe... But in moderation, healthy moderation, most things that are in that lane at least can be done. Sneakers once a year... |
**Mireille Reece, PsyD:** \[44:05\] Right. I like to think about it like flexible, or flexibility. And then I wanna have strength, I wanna have structure, but I wanna be flexible around that. And that's what you're getting at in that moderation, of saying "I can have it some of the time" or "I could do this some of the... |
**Adam Stacoviak:** Exactly. |
**Mireille Reece, PsyD:** So when you realize your genes provide the structure for who you are, but you've got wide open access to alternatives, that maybe you didn't know were there, that you could choose to do. |
What if I were to say "You know what - you could be more creative. You could be more flexible in your problem-solving if you exercised. If you got out and moved. If you went for a walk at lunchtime." |
**Adam Stacoviak:** I'd do it. |
**Mireille Reece, PsyD:** Yeah. We all (I think) want to feel good, but recognizing that sometimes that path to feeling better or having the life that we want actually involves giving up a little something I want, maybe even in the short run, for a longer-term, bigger payout. So I'm not gonna go full-tilt and extreme o... |
**Mireille Reece, PsyD:** One of the most critical things when we talk about this idea of change is actually believing that it's possible... Because look, if I look ahead and think "I can't do...", or "This never will...", I'm not really gonna put effort in that direction. So I want to send you guys off from this conve... |
To some degree, flexibility in how we think and respond is going "Okay, that's what happened to me, or those were the cards I was dealt. Now what am I gonna do with them? Can I make lemonade out of the lemons?" It doesn't mean that you got all the cards you wanted, but I don't want you to look at that as a sentencing a... |
So think about - is there some way, something in your life that isn't the way that you want it to be? What do you think about that? Do you think that you're capable of changing that, or not? And then what baby steps, how could I do itty-bitty things repeatedly over time? Like, literally, if you do not exercise, I'd be ... |
• The perception of choice in life |
• Externalization of locus of control and its implications |
• Constraints and limitations on choices |
• Reaction to change and adapting to new circumstances |
• Influence of emotions on decision-making and behavior |
• The concept of "painting oneself into a corner" and losing hope for change |
• The power of "yet" in changing perception and behavior |
• Using constraints in a positive way to achieve goals |
• The importance of awareness in making effective choices |
• Front-loading planning to reduce stress and increase success |
• Recognizing that choices have a ripple effect on other factors and outcomes |
• The role of emotions and mindset in influencing daily decisions |
• The power of small changes in making significant impacts on one's life |
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