♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
(hands clapping)
- Hi folks, I'm Bob Schrupp, physical therapist.
- I am Brad Heineck, physical therapist.
- And we are the most famous physical therapists
on the internet.
- In our opinion, of course.
- And we're gonna talk about how to improve
and reverse memory loss.
It's science-based.
We've got some home remedies and that includes,
we're talking about dementia and Alzheimer's.
- Right, a lot of cognitive issues.
It kinda covers a broad spectrum, Bob.
And I really like the book
and it really follows along with a lot of our previous--
- Thoughts.
- Thoughts that as we've educated ourselves more and more
on this over the years.
- Yeah, we're not experts in these fields,
but we can read people that are experts.
- We work with a lot of people with these problems
in the therapy--
- Right, in the therapy world.
- Right, exactly.
- By the way-- - Oh!
- If you're new to our channel,
please take a second to subscribe to us.
We provide videos how to stay healthy, fit,
pain-free and we upload every day.
Also, if you get a chance go to bobandbrad.com.
I'm keeping talking to ya, Brad.
- Yeah, you're doing good.
- And go to the Giveaways sections
because this week we're giving away a couple balance pads.
These are fantastic.
Pete's choice.
And by the way, you can always use 'em to sit on 'em.
- Yeah, they're great for,
you can use 'em to put in your patio chair.
It keeps your bottom comfortable and warm, or--
- And kneel on 'em.
- Kneel on 'em, really works well if you're gonna
do something out in the garden or even in the house
on the floor.
So there're multiple-use and they're great.
Oh, gotta get this back, sorry Bob.
- You go to BobandBrad also on Facebook,
and the contest will be pinned to the top of the page.
You can join it there.
Go to Instagram, Twitter, or TikTok if you want
a 60-second version of our program.
- Awwh, yeah, because that alone took almost 90 seconds!
We'll get complaints about that.
- Now here I am taller than you.
- Yeah, well that's all right.
- I'll get back down.
- Yeah, all right, here we go.
So as we mentioned, Bob and I, any therapist typically
has worked quite a bit with people with cognitive issues.
And we joke around now that we're nearing 60 years old,
our memory is--
- Not what it used to be.
- Exactly.
So how do you keep that memory going for yourself,
your grandmother, whoever it may be.
Because it's oftentimes associated with aging.
- Right.
- Very, very common.
- Give yourself as much of a chance as you can--
- Right. - Is what I say.
- So we're gonna give some good options
that you can do at home.
A lot of it is diet, but not all of it.
We've got five good options and a few things
you want to avoid.
So tune in and we're gonna go right now.
- All right, let's go. - All right.
So, the information I got, science-based, is by doctor,
this book called "Diet for the Mind"
by Dr. Martha Clare Morris. - Morris.
- And she's done a lot of great research
and she's been involved with it.
You know, this is her passion, you can tell,
she's really involved with it.
I'm not gonna cite all the research she did
'cause it was too much to recite, so--
- Extensive.
- Right, if you want to get the book and read it, go ahead.
I've got my page number's marked--
- There they are.
- Where I had some really highlights that I wanted
to bring up to people.
- I do the same thing.
- There you go.
So that's the book, the reference,
as well as our wonderful input.
- Number one, and these aren't necessarily in order,
but number one, proper sleep.
If you can sleep on a regular routine.
Bob, you read a whole book on this this.
- I read a whole book on this.
"How We Sleep" or "Why We Sleep"?
By Matthew Walker.
- (laughs) The memory thing.
- Yeah, the memory thing.
But he went into this in great detail.
Can have a devastating effect on your memory
and he also mentioned as two examples, Brad,
Ronald Reagan and Margaret Thatcher.
- Oh.
Both ended up with Alzheimer's but also both of them
were noted for getting by on very little sleep.
- Sure.
- So what he goes, maybe it was a coincidence,
maybe not, but you know, it's just not,
you know, if anybody thinks they can get by
on four or five hours of sleep on a regular basis,
they're kidding themselves.
- It's gonna catch up to you.
- Yeah.
- So the next one, and obviously as therapists
we're gonna full-heartedly promote this, is
- [Both] consistent exercise.
- And I've seen that again and again that, Brad,
that it has an effect on memory loss and dementia
and that it has a positive effect.
- Right. - Right.
- Right, as a matter of fact, right now
with this COVID-19, my mother, who's in her room
and they want her in her room because she's--
- Right, she don't understand--
- I've noticed in the last week and half
she didn't take her pills right this time
and she always does.
And so I'm concerned about, we've gotta--
- She's getting no stimulus, she's getting no exercise.
- Exactly, yeah, yep.
- The number three, forget your,
it doesn't have to be aggressive exercise,
just a nice walk.
- Ongoing exercise.
- And outside better than indoors,
assuming the weather's appropriate.
So a nice walk.
You don't have to be aggressive and get hurt.
- And nature is better than urban.
- That's a good point too.
We read a study on that in the last couple years as well.
- So out in a nice peaceful area,
flowers growing, et cetera.
It all makes sense.
The next one is learn to relax.
There's options, you know.
Meditation or just sitting in a quiet area
and think about your breathing.
- Breathing is huge.
- Purposely, not just (breathes deeply)
but actually slowing it down.
- We've got some videos on breathing technique.
There's four-four-four, there's four-seven-eight,
I mean there's all these different techniques
and they work really well on taking your breath
from being shallow to extending it out and taking it in
which relaxes you.
Less stress, less cognitive issues.
- Right.
So get yourself in a quiet area with good posture.
I'll just briefly go through.
Make sure you breathe in through your nose,
let your abdomen extend out so you're not all tight.
(breathes deeply)
- There you go, and Bob, then you exhale.
If you just do it in a slow manner in
and a slow, controlled manner out while you're relaxed,
it's gonna help.
And again, we have some videos specifically
how to go over that.
- And it's gonna help with all portions of your life,
not just the memory loss things.
- Exactly.
- The next thing now, this is big.
She really goes into food and diet, obviously,
since it's the name of the book.
But there's a list we'll go through.
Number one, not necessarily the most important,
but it was up on her list--
- These are good foods, by the way--
- Yes.
- What Brad's alluding to.
- Leafy greens.
- Leafy greens are huge.
- Right, and fresh is better than frozen.
- Sure. - She recommends.
- Sure, interesting.
- So we're talking about, you know, spinach,
Bob, you know this better than I do.
- Spinach, a little spinach (laughs).
- That's all you eat, isn't it?
- That's all I eat.
- (laughs) But any, usual darker green is better.
- Well kale. - Yeah kale.
- I don't do kale usually.
- Now the iceberg lettuce,
the round ball lettuce.
- Right, not as good as--
- Yeah, you're not gonna get--
- The dark leafy greens are better.
- Exactly.
- The dark greens are better.
- And we prefer organic and it's pretty easy
to get organic leafy greens nowadays in a grocery store.
Maybe not now, but you know--
- It is a little tougher right now.
- Right, but typically, on a normal thing, that's usually,
vegetables, you know.
Asparagus, broccoli, yams, and potatoes are getting
a bad rap.
And we've read this over the years,
or over the last couple years.
And you know, I grew up on potatoes and so did my mother,
and she's relatively--
- So did I.
- So I don't know if it's the potato itself,
it's the fact of how they raise potatoes because I--
- What you put on the potatoes quite often the problem.
- Right, right, but anyways she was not a big potato person.
And then nutrient-dense
- [Both] whole grains.
- Right.
- And that's the trouble, is that a lot
of the food manufacturers will try to trick you
and say it's, you know, whole grains and you literally read
on the ingredients and they aren't as whole grain
as they say they are.
- Right, right.
- So that's a tough one.
- Yeah, you need to do, you know, a little homework,
and go into the book on that a little bit.
Like quinoa is a big one, though, that has some really
unique characteristics that other grains don't have.
I like oatmeal, but it's steel-cut, organic oatmeal.
- You see, I didn't know that.
- And that it's really--
- And I don't usually eat oatmeal,
I will occasionally like it when I can't eat anything else.
- But it's a really good source of fiber.
It is, you know, it's a little high in the carbs
but it's got some good nutrient value.
- Not terrible so, though, and I think--
- Yeah, it's not, that's why I eat it
and I don't put any sugar on it.
- Wow.
- I used to, oatmeal you've gotta put brown sugar on it--
- Right, right.
- Cup of oatmeal, cup of sugar (laughs).
- Yeah, exactly.
- I'm just kidding.
And then this big, she was really big on berries.
- Yeah, especially the darker the berry, the better.
- Yep, blueberries, blackberries.
- Blackberries, yeah we've really added these to our diet--
- Sure. - A lot.
- And I think the organic are better.
You don't have the pesticides or whatever else
they may put that's probably not gonna help you.
- You know, they have the list of dirty dozen
of things that you definitely want to buy organic
and then you have the clean 15 I believe they call it.
- Sure.
- Things that you can actually buy--
- We've got a video on that.
- Yeah, we've got a video on that.
- I don't how they would look it up.
- [Both] "Bob and Brad Dirty Dozen."
- Would probably pull that video up, yes, very good.
And now those should all be eaten every day.
- Right. - That's what she's saying.
But now she has a shorter list--
- The greens, veggies, grains, and berries you're saying?
- Right, yep, yep.
And there was a couple more but those were the big ones
that I really thought were good.
- Those are pretty safe because I see those names
mentioned again and again.
- Book after book, yeah.
- Yeah, book after book, right.
- Weekly, fish once a week she's saying is adequate enough
to get enough benefits from the fish for your mind.
Which I thought, well that's nice
'cause then you don't have to buy so much fish (laughs).
- Well, you gotta worry about the mercury.
- You know, she said mercury, from what her studies,
does not affect the mind in regards to memory
from the study she found.
- Interesting!
- But it's bad in other ways.
She's not saying it's good by any means,
but she's saying in respect to the memory
and the cognitive part that wasn't so bad.
There was other things in the fish that are in the fat
of the fish, so try to get the fat off,
because that's where these other things that are--
- Interesting.
- So yeah, that was interesting in that.
And again, the smaller the fish, the better.
- Right, because it's not sucking in the mercury
as much then, it doesn't--
- Or other--
- Right, other junk.
- Other junk that's in the ocean.
- There're a little bit like sponges.
- Yeah, so if you've got a tuna that's been
out in the ocean--
- A long time. - For five years,
absorbing all these chemicals and whatnot,
versus a little sardine that's only been out there
a few months or whatever they are.
- Exactly, that's how to think about it.
- Exactly right.
So, also poultry.
You know, she said poultry, again I'm not gonna--
- That could be a little controversial,
definitely recommending organic and free-range, I mean,
'cause other they're being pumped with hormones and--
- Well, there's poultry farms in this area
and I've been to the place that manufacturers it,
and those chickens do not get out of their little cages,
they can't even walk.
- Yeah, they're so big and fat.
- And the don't walk, inside they jump 'em full of food
or hormones to grow 'em as fast--
- I mean that can't--
- Like 30 days, like 33 days at that time
when I was working with that, it was 30 years ago.
Literally, at the factory where they process them,
they'd get out but they couldn't hardly walk.
They didn't have to get away, they wouldn't get away.
- So you can't tell me that's good.
- Right (laughs).
- You know what I mean, so I mean you're gonna want
to be careful about what poultry you eat,
and probably limit it.
- And that brings us into other things to avoid.
This is, everyone accepts this.
- Everybody knows this.
- Highly processed foods, fast foods, sugary foods.
- Sugar, yeah, the sugar definitely you're gonna have
an inflammatory effect and I think they're all discovering
that now the more you eat anti-inflammatory food,
the better it is on your brain, your health, overall--
- In general. - Everything.
- Exactly, so when you go shopping,
don't shop the middle of the rows.
You know, shop the outside of the aisle.
Your fruits, your meats, vegetables, beer (laughs).
- I was gonna say, is the liquor on the outside?
- Hey, she said it was good!
She said one.
- One. - One a day.
One glass of wine and if you're a man, a larger--
- Maybe two. - Maybe two.
- So I'm thinking maybe
three. - Where does three come?
- (laughs) Yeah, and three's on Saturday night.
- All right, that's me too. - All right.
- All right, thanks for watching.