Greetings. My name is Scott. I am from Shoreline, Washington. Dr. Gundry is slowly changing our medical world. Someday his name will be known as one of the medical greats. Until then, my health is enjoying the benefits of his knowledge and his exceptional way of educating me. Thank you, Dr. Gundry.

Welcome to the Dr. Gundry podcast. All right, you wake up, you reach for your phone, and before you’ve had a single thought of your own, someone else already owns your brain. Sound familiar? And it’s not your fault. The modern world is designed to pull your attention away from you. Well, my guest today has spent 30 years teaching people how to take their minds back. Jim Quick was a kid with a brain injury who couldn’t read. He was actually labeled the boy with the broken brain. Well, as most of you know, he now trains Navy SEALs, Olympic athletes, and Fortune 500 CEOs to focus, learn, and remember. His new book, Limitless Daily, says five minutes every morning for a year can completely rewire who you become. In just a bit, Jim and I will get into why your first five minutes matter more than the rest of your day.

(01:24)
How the diets everyone swears by may be starving your brain, and I completely agree with them. And the real reason you know what to do, but don’t do it. We’ll be right back. Don’t miss this.

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Bye-bye.

You spent years leaving the broken brain label. So give us a bit of the story. What changed? What happens when somebody finally lets go of that story that their brain doesn’t work properly?

So when I had my head injury when I was, when I was five, I had these learning, uh, some people called it learning disabilities. You know, I had migraines every day and poor focus, really hard time studying. As you mentioned, it took a few years to learn how to read like the other kids, so it really affected my self-esteem, my, my self-worth. And then when I was nine years old, I was slowing down to class and being teased. And a teacher came to my defense. She pointed to me and said, “That, leave that kid alone, that’s the boy with the broken brain.” And that’s the thing, um, it’s interesting conversation, right? I think, yes, the, one of the limits growing up was that brain injury, but I think a bigger limit was the story I was saying about my brain injury for the next like 15 years, if that makes sense.

(03:27)
You know, it’s, I just, what, what changed was discovering that my struggles were not necessarily proof of my limits. You know, they were feedback that I hadn’t yet learned how my brain works, uh, so I could work my brain better. You know, I started to over time ask myself like, stop asking like, like why am I broken? I started asking, you know, how does my brain work? You know, I think there’s a big grace that comes from, uh, going from, you know, criticism to curiosity. And that, that changed everything because the, you know, the questions that we ask is, activates your reticular activating system. It direct, it directs the attention that we give and the attention, uh, determines what we notice, what we start practicing and what we’re strengthening every single day. So, uh, you know, a label can be part of your experience, but it should never be the, the ceiling of who you are.

Yeah. You know, you, I, I like the fact that you define, uh, intelligent differently than most. Uh, it’s not an IQ score, but really the ability to use your brain and, and direct your mind to create the life you want. I, you and I both know, we’ve been on programs together and I’ve had the pleasure of watching you work an audience. And I always like the fact if, if a million dollars was on the line, would you be able to remember something? And of course the answer is, yeah, for a million dollars, I’d probably be able to remember something. Um, but usually the million dollars isn’t on the line. How do we reframe, um, memory, uh, how our brain functions to work the way you think it should work?

Yeah. At the events where you and I are at or, you know, sharing a stage together, if there’s time, I’ll do a demonstration where I’ll pass around a microphone in, in the audience and people introduce themselves and I memorize 50 or 60 people’s names, but, you know, or do something like that or 100-digit number, whatever there’s time for. I always tell people I don’t do this to impress you. I do just express to you what’s possible because the truth is I believe that most everybody could do that also. We just weren’t taught. You know, school taught us things like what to learn, like math and history and science. Um, but there weren’t a lot of classes on how to learn, if any. Like there was no class called focus or rem – or retention, like going to a coworker or a family member saying, “Hey, focus on this.

(05:52)
Really study this.” That’s like going to somebody saying, “Play the ukulele or play the didgeridoo who’s never had any, any training in that area.” You know, and the, when you’re talking about intelligence, most people associate that with IQ. I don’t believe a test you take when you’re eight is your potential when you’re 88. You know, your, your brain, your memory is not fixed like your shoe size. So I don’t find that it defines the total capacity of a human being. To me, intelligence is how you, exactly what you said, how you use your brain and direct your mind to create the life you want. Somebody can know a lot about health, but if they’re not, you know, making progress or, you know, uh, they’re not well, like then how much, how intelligent are they? Someone could be able to quote every little fact about wealth that they’ve read in books, but if their bank account’s not growing, you know, how intelligent are they?

(06:41)
So for me, intelligence, especially in the world of AI, artificial intelligence is, you know, our ability to adapt, our ability to learn, our ability to think, our ability to create, our ability to connect, our ability to make meaningful decisions. So I think a reframe would be, it’s not how smart you are, it’s how are you smart? It’s not how smart I am. How am I smart? And how can I train and apply those abilities? You knowledge, maybe knowledge is what you know, but intelligence is what you do with what you know. And wisdom is the reflection on that knowledge. You know, wi- wisdom is, is knowing what should be done, you know, in the first place.

I use the same idea with all my patients. I, I can show you the path, but you gotta walk. And you mentioned in the book that, yeah, we can read all these self-help books and, uh, say, “Oh yeah, I’m gonna do that.” And three days later, uh, everything

You’ve

Committed to is, is gone. So you wrote this book to, uh, for kinda one idea, and I like it. It’s, uh, the person you become over the next year, 365 days, comes down to what captures your attention kind of first thing in the morning. And you’re big on protecting that attention before the world gets to it, as I said in the introduction. So walk us through this. What, what’s happening to us, particularly in our connected world?

When you wake, your brain is transitioning from sleep to alertness, right? It’s waking up. And so it’s kinda like you’re, you’re rebooting your computer and you’re turning it on and, you know, everything is, when it’s turned on, it, it’s running smoothly because other tabs aren’t opened and other, which is other people’s agenda and all the distractions of the day. You know, our cortisol normally rises during the first 30, 45 minutes and your attention and your working memory is pretty relatively unclaimed, uh, you know, at that point. So it’s kinda like waking up to a fresh bed of snow outside. <laugh> Other people haven’t run their, their, their tires or their footprints all over it. And I think it creates a nice canvas for creating an amazing day. What, there’s something called sleep inertia, which is the transition from sleep to wakefulness and certain cognitive, uh, functions come online.

(09:05)
You, your awareness comes online, your alertness comes online. And, and it’s interesting. During that time, and it’s sleep inertia, it could be anywhere from 15 to 45 minutes, up- upwards of an hour. It really depends on your circadian rhythms. It really depends on what stage of sleep you woke up in, you know, whether it’s, uh, kind of a, a, a deep sleep or a, a REM sleep. Right.

But

15 to 45 minutes, you know, on average. Um, here’s the thing, during that window though, the first maybe 30, 45 minutes, the mental inputs that you choose to let into your, your mind, your nervous system can have a disproportionate effect on the rest of your day. So this is kind of, I think, a big takeaway for listeners and viewers. It, it, specifically, it could have a disproportionate influence on what you focus on during the day, uh, how you feel throughout the day, and also how you frame and reframe certain parts of the day also. Uh, so for example, what do most people put in that window? They put, uh, it’s called attentional priming, by the way. The principle is attentional priming. You’re priming your attention first thing in the morning to show you what’s important that day to pay attention to. And you probably delete and distort probably the other things that aren’t there.

(10:21)
And so most people, as you mentioned, you know, they’ll grab their device. And what, so what are you amplifying or influencing unduly? It’s messages and news and comparison and other people’s priority. You know, you’re, you’re wiring yourself for distraction before you have a chance to choose your direction of the day. Um, you’re also training your, your brain to, to be reactive. You know, have you ever gotten like a, I don’t know, a social media comment that puts you in a mood or a, a, a WhatsApp or a voicemail message or an email from a colleague and it kind of, kind of puts you in a mood for a few hours and then tends to, that tends to be your focus throughout the day. So my mantra is, for the longest time, is, uh, mind before media. You know, take care and direct your mind before you invite media.

(11:08)
Like nobody would invite 200 strangers into their bedroom to talk about whatever they want to talk about first thing in the morning, right? But it’s kind of like what we do when we pick up our phones and look at our emails or open up a social media app. And so I say mind before media, you know, intention before interruption, you know, direction before distraction, right? So you wanna direct your mind before the world has an opportunity to distract it for you. Other things they could do positive during that window, um, prayer, you know, ima – you know, prayer, then that could be amplified throughout the day. Gratitude. And I promise that people spend some, some time in the morning just kind of feeling grateful for the things that matter, they’ll see more blessings in their life. They’ll notice more blessings throughout the day. Bonding with a loved one, right, could be so very important, a family member.

(11:59)
Uh, setting, uh, your goals for the, the day, you know, all the things that you wanna amplify before, you know, reacting and distracting yourself. You know, even a question like asking yourself, uh, what matters today, you know, or what one action, you know, will I take for that? And just taking a minute and writing down your, your answer, you know, it could be one physical action, you know, and just, and I’ll give you a comparable one. Most people would know during that opening window, they, they’re not gonna eat like six donuts or muffins or something like that because what would it do? It would affect just, you know, your focus throughout the day. It’ll affect, um, your feelings throughout the day. It’ll affect also how you frame because, you know, your state will be in a, you know, a little bit of a disarray with those glucose spikes or the inflammation.

(12:48)
And so, you know, I, I think, um, we live in a culture with digital devices that, much like with food, uh, that we’re overfed and undernourished, right? We have <laugh> people are just going through and getting information, but they’re empty calories when they’re going through their phone. Or take a physical action those first handful of minutes, right? You lose a lot of water overnight, upwards of a pound of, of water through urination, perspiration, respiration, you know, even, even mild dehydration, as you know, can affect your alertness and your cognitive performance. So, um, yeah, your brain needs direction and your body needs hydration and all that good stuff.

I talk a lot about fixing your gut health, but your dental health is just as important. After all, your mouth is the gateway to your gut. A lot of what you eat and drink can do real long-term damage to your teeth over time. So I’ve been leveling up my chewing gum routine with Larineco. Larineco is better for you chewing gum that uses the same mineral your teeth are made of to support daily enamel health. Here’s the science behind it. Larineco uses nanohydroxyapatite, the actual mineral your enamel’s made of to help strengthen enamel and repair damage. It comes in tasty flavors like mint, cinnamon, bubblegum, and berry. They also make a fluoride-free toothpaste I really like. Larineco sent me some to try and I’m a genuine fan. The taste is good, lasts a long time. It’s sugar and a spartame-free and my mouth just feels fresher.

(14:26)
And I like that I’m helping my teeth stay strong every time I use it. Right now, Larineco is offering our listeners up to 50% off at buylarine.com/gundry. That’s B-U-Y-L-A-R-I-N-E.com/gundry for up to 50% off. Is it okay to have a cup of coffee, black, while I’m, uh, meditating about all this?

I would say that’s, that’s more your, your, your authority. I’m, I’m, I’m a tea drinker myself, but I, for, for

Me – I also drink tea. Yeah.

Yeah. It’s, um, it, I like a good matcha, you know, in, in the morning, uh, for me. I, I really keep it simple. You know, I’ll, uh, my morning routine. So during the sleep inertia time, I wanna intentionally prime, I read Limitless Daily, and that’s actually my recommendation. Have the most important conversation you’re gonna have that day is not with your boss or even your spouse or your kids, it’s with yourself. And so, you know, reading Limitless Daily is like a one-page way of, of taking care of your mind before, uh, and directing your mind before the world has an opportunity to do that. But for me, my morning routine, it’s really simple. I’ll, I’ll share it because I, I do travel a lot, uh, speaking and such, like, like you do and seeing clients. I would say, um, I, <laugh> I read, um, when I was doing research for Limitless, um, back in 2020 when it came out that, um, the, a lot of ancient civilizations believe that everything was made of four elements, fire, water, air, and earth, and earth.

(16:06)
And so for me, my, my morning routine outside of my, my opening prayer and, and being with my wife and, and reading my passage out of limitless daily is I go outside, I go, I do go out barefoot, and so I get earth, you know, I get that grounding. Some people suggest that there’s an electron transfer and it could be, you know, good for, good, good for your physiology. So I get earth. I, like, I, you know, I’m out there in the sun and, uh, I feel like I sleep better at night. Your eyes are only part of your, kind of your brain that’s outside of your skull and that direct sunlight and the sun is fire. So I have earth from the grounding, you know, I have fire in the sun. I hydrate, as I mentioned. And sometimes I’ll hydrate with, um, you know, some, maybe some electrolytes, um, or some lemon or something like that, some salts.

(16:50)
And then, so I have water. So I have earth, fire, water, and then I do some breathing exercise, very simple, to kind of clean out the, any kind of mental cobwebs I feel or a little brain fog from that night’s sleep. Um, and, uh, it could be box breathing or alpha breathing or fire breathing or whim hop breathing, whatever you’re, whatever, you know, makes you happy. But all that’s in 10 minutes. And, uh, we have a three and a half year old son, and, uh, sometimes we’ll do that together. And so it doesn’t cost anything. It’s not time consuming. It’s 10 minutes and it’s free. And, and I could do it even when I travel, right? I don’t need to travel with my red light bed and <laugh>, you know, all the other things. I feel like in any city or country that I happen to be in, I could, I could do it.

(17:33)
The primary thing I’m thinking about, people don’t have to do what I do. I, I just explain the principles behind it so people could do, see what works for them, but I don’t have time for like a three-hour morning routine. <laugh> But, um, that 10 minutes really sets up my day, right?

You bring up a very good point. We travel in the biohacker circuit, and a lot of our friends and colleagues describe this kind of, you brought it up, three hour morning routine. Who among our listeners, including probably me and you, has three hours for their morning routine? I don’t. Uh, you know, I, I get to go see my patients at 8:00 in the morning. Right. So this is a practical book and I love practical books. Help us understand. You, you say we’ve got, you know, you got five minutes, you got 10 minutes. Put this stuff into action. And one of the things you mentioned, you have four eyes, inspiration, ideation, implementation, identify, but then you added a fifth and that’s intention. Okay. So how, work this through, you know, normal person schedule.

When I was, uh, on a, a previous episode on, on your show, I talk about the limitless model, uh, which is three levers that will make you more limitless. You have to unlimit your, your mindset, believe it’s possible, believe you deserve it, believe you’re capable of it. You know, you need to unlock and unlimit your motivation. You need the power to be able to act on it. Uh, do you have a limitless mindset, but if you’re not motivated to do anything, you, you won’t. And then you need the correct methods, updated methods. You know, so when if I’m teaching speed reading, most people haven’t updated their reading skills since they were seven years old. Um, you know, as an example, or, you know, or in the area of health and wellness and, and longevity, anti-aging, there’s so much more research and a lot of people are still doing the same things that maybe aren’t getting the results they’re hoping for.

(19:33)
But where those three, uh, M’s cross over and kind of like in a Venn diagram, you have three eyes. And so a mindset and motivation crossover, you have inspiration. And, uh, inspiration is a spark, right? Mindset and methods, you know, it’s possible, you know what to do, um, and that creates possibility, but you’re not motivated, right? Implementation is where motivation and methods cross over and you have implementation. And that’s where you turn that idea and turn it into action. Uh, so you need all three of those, you know, in inspiration and, and, uh, and ideation and, uh, implementation. So the book is actually, uh, dated, meaning that you go to a specific date, whatever the date is, everyone in the world reads the same passage first thing in the morning, ideally, but you can read it throughout the day, uh, anytime during the day. And it gives you all those three things.

(20:23)
It gives you an ideation, something, a new idea that will help you overcome something difficult that day. It’s written in an inspiring way and some quickisms in there also to kind of keep you inspired. And then there’s an implementation where it just takes two minutes, where you’re actually earning your learning, meaning that a lot of people, you know, with, with dopamine, it’s, which is the molecule of motivation, as you know, and your listeners are very sophisticated, you know, free dopamine without effort, right, is, is a challenge. And we get, we can get it from snacking, we can get it from binge watching something, we can get it from going to a website, we can get it through doom scrolling, but just, it requires no effort. And that could be a challenge and people wonder why they’re not motivated. You know, one of the myths is that you need motivation to take action.

(21:09)
You know, with our formula in Limitless, it’s purpose times energy. You need purpose to be motivated. You need energy because an exhausted person won’t be motivated. But you also need S3, which is small, simple steps. And so we break things down into very small steps in the book, give them a two-minute exercise so they’ve earned their dopamine, and that gives them the impetus to be able to keep motivated, right, to keep on going at that action to create momentum. But the, the new thing that we, that we added in there was identity and intentionality, meaning there’s an identity statement at the bottom of each page, because I feel like that’s the ultimate way is intentionally, in terms of transformation, is intentionally, um, crafting your identity because under pressure and under stress, which is most of the time, everyone could perform well under ideal conditions, but under stress, political stress or economic stress or, you know, health challenges, we don’t rise to a level of our goals and dreams as much as we fall to the level of our systems, like what are your health systems, for example, or your learning systems.

(22:13)
We fall to the level of our standards, like what are we willing to accept in our life? We all fall to the level of our stories that we tell ourself, which, you know, for me a long time, my story was I’m broken and I got those, you know, similar baseline default results. And then the big one is our self-image. It’s really hard to outperform how you see yourself. And so my goal with the book is they’re doing a little bit each day and they get an identity transformation because they’re creating evidence that they are the person that they are saying that they are, right? And I feel like the number one habit to employ is following through, like doing what you say you’re gonna do for yourself because that creates self-trust. And, uh, and that intention is very important to have an intentional day because, you know, Duke University suggests that, uh, 40% of our day is habitual, unconscious, right?

(23:07)
And the brain wants to be incredibly efficient, so it likes to have things on autopilot because the brain, while it’s only 2% of your body mass, it requires a lot of energy. You know, I’ve worked with, uh, not just athletes, but chess champions, and they could burn upwards of 6,000 calories just sitting in a chair just with their brain power and, you know, their cognitive load. And so I would say is, um, you know, it, it, people don’t wanna think so much because it takes energy. Isn’t it interesting that the thing you want most, you have to use. You want strength, you have to use your strength to work out. If you want energy, you can’t sit on the couch and just, you know, binge-watch stuff. You’re gonna have more energy. You have to use your energy. If you want greater focus, you have to use your focus.

(23:47)
And so the things that you want most in life, we have to, we have to use. If you want a greater memory, you have to use your memory because it’s use it or lose it. Um, and same thing would go with your, your intentional, your conscious, like, muscles in terms of leading, eating with intention, right? Being connected and present, you know, with loved ones with intention, you know, reading with an intention, right? So I feel like, um, intention is, is paramount. So yeah, it’s ideation, inspiration, implementation, uh, intention, and then, and then identity, which gives you the integration.

My upcoming book, uh, is called Feed Your Brain, and it’s, it’s coming out February 23rd. I’ve been fascinated about what our brain. First of all, we have the biggest brain per body mass of, of any animal. Dolphins are pretty close, but we, we still win. And, uh, I, I go into why I propose we have a big brain and nobody else does. But I know a lot of high performers that kind of live on the idea of a keto diet or a carn- carnivore diet, but our brain is about 60% fat. I, I tell my patients if they wanna tell their loved one they’re a fat head, I’ll back them up. Half of the, half of our brain fat is DHA, one of the long chain omega-3 fats. The other surprising thing is the other half is this quote evil, uh, omega-6 fat called arachidonic acid.

(25:26)
And if arachidonic acid was evil, then why the heck is half of our brain made out of this stuff? Interestingly enough, uh, seafood and shellfish and seaweed are actually perfectly designed to feed a big brain, and, and a lot of what goes into that. But what do you tell people to eat to maximize their brain performance? ‘Cause you gotta, you gotta have a fed brain to, to accomplish what you’re trying to

Do. Yeah, I talk about taking your meds, um, which is, uh, not pharmaceutical, but the M is meditation. You know, sometimes when we pause, it’s, it’s very important because if you pause a computer, it stops working. But humans, when we pause, like, we tend to recreate and restore and recalibrate and start working. E is exercise, which you know all the benefits of, of exercise in the brain. And then the D is diet, um, which we’ll talk about now and S is sleep. Um, so I kinda codify everything for diet, you know, when we’re talking about DHA, you know, and EPA. For me, personally, my, my, my go-tos in my personal life is like avocados, extra virgin, olive oil. My diet is like a lot of leafy greens and, um, berries, you know, especially like, like the deeply colored ones, like the, the polyphenols. Eggs, if, if that works for the individual, the choline and eggs, uh, you know, is very important for cognitive health.

(26:54)
And I love walnuts and blueberries together. <laugh> Um, sometimes I add some turmeric and I make this, uh, golden latte with some almond milk, you know, clean water, you know, obviously. Is, you know, is, is obviously mostly water. I’m looking forward to, maybe we can have you on, back on our podcast, we could talk about this, you know, your latest research, you know. I ju – I would just say, for me, this whole area of science called, uh, neuro- neuronutrition, which really matters, especially for your gray matter, y- you know, back to intentionality, you know, eat foods that. I like to eat foods that love you back <laugh>. And then, you know, also noticing what gives me stable energy, clear thinking, a better recovery, um, you know, and then seek, you know, an expert like yourself to personalize and, you know, give you guidance, you know, um, along the way.

You know me, I’m always hunging for tools that work with your biology, not against it. That’s why I wanna tell you about Bon Charge. They’re a holistic wellness brand built on science with products that help you sleep better, recover faster, and feel like yourself again. My favorite, their red light face mask. The Bon Charge Red Light Face Mask combines red light and near infrared to boost collagen and elastin and its lightweight and never gets hot. 10 to 20 minutes a day, I just pop it on while I catch up on emails or read new medical studies. My wife loves using the Bon Charge Red Light Face Max too. She’s seen a noticeable difference in complexion. Another thing I like about Bon Charge’s mask is that it actually strips out the blue and green light that disrupts your sleep. Most brands leave that in. The result, smoother skin, fewer breakouts, and honestly, a glow that people will ask you about.

(28:43)
Head to bondcharge.com and use code Gundry to save 15% to try it out for yourself. That’s B-O-N-C-H-A-R-G-E.com code Gundry. I mentioned this early on. You, you make a point in the book that knowing something isn’t the same as doing it. Like I said, I can show you the path, but you gotta walk it. How do you, what’s the motivational tool to get it to doing these things?

Yeah, let’s, let’s turn this into like a mini masterclass. I want, you know, everyone listening or watching can think of that one thing that they know they should do, but they, for some reason, aren’t putting into action, right? ‘Cause we know knowledge is not power only because power when we use it. When people listen to a podcast like this or they read one of our books or they go to a lecture, you know, the reason, one of the reasons why there’s a forgetting curve that they could lose upwards of 80% of it, uh, the information they learned after 48 hours is because the lack of use. Because our nervous system, through neuroplasticity, it’s a constant remodeling based on challenge, right? But it’s really at a fundamental level. It’s, it’s like, if you don’t use it, you’re telling your nervous system it’s not important. So it has no reason to strengthen.

(30:00)
Those connections. In fact, it’ll delete or prune, you know, those things because it’s, we’re not using it. So, so let’s, let’s say somebody listening has an example, right, that they have something and they could throw it on, you know, social media and tag us both because I’m curious, you know, what your community is, wants to do. And maybe that’d be a public statement for them to intentionally take action. But let’s say they wanna read more, right? Instead, I would say, I would make it easy to start. So like most people say they wanna read more, um, because like someone like yourself has decades of experience and you put your wisdom into a book and somebody could sit down and read that book in a few days. They could download decades into days, right? They know they should read more. It’s a huge advantage. But I would say, like instead of saying I, I wanna read more, I would say, after I pour my morning coffee, you know, or matcha tea, I will read one page, right?

(30:53)
Because then there’s a, we’ve had James Clear and Charles Duhigg and, uh, BJ Fogg, you know, the three big habits experts. There’s a queue, there’s a behavior, and there has to be a location in your day. And so, you know, at Limitless, we had a whole section on habit design, how to break bad habits, how to create new habits. But you need a queue. And that cue could be something as simple as, you know, you’re waiting for your coffee to brew and you do some air squats, right? There’s some kind of cue or trigger or a prompt, you know, it’s for that. And then you have the behavior that you do, like reading a page or doing those squats. And then you, it’s contextualizing your environment where you’re doing it, you know, at the same time, you know, at the same location. Just like with Limitless Daily, you know, I want that to be on their nightstand, right?

(31:38)
And then what, how do they change their habit? Instead of grabbing their phone, they put their f – the, the rule for environmental design is you wanna make the things that are good for you easier and, you know, and you wanna make the things that are not good for you harder. If you don’t have the junk food in your home, you’re not gonna do that midnight snacking, right, because you create a lot of friction. And so like, if you take your phone and put it into the bathroom, you won’t have the impetus to pick it up or be stressed in the middle of the night, you know, just thinking you should check it. And then you replace it with something else because you can’t just stop a habit. You have to start doing something else. So, you know, having a journal there or Limitless Daily or something else or, you know, a bottle of water, you know, so you could hydrate first thing in the morning.

(32:18)
So I would say, you know, again, the formula for overcoming procrastination is motivation, is purpose times energy times small, simple steps. If people won’t wanna work out and that’s their goal and they’re not doing it, you know, I have been telling people for years like that the heaviest weight at a, at the gym is the front door <laugh>, right? Some people don’t do it because it’s too big. So I would say like purpose gives you a reason that you feel. Energy is your capacity to follow through because you’re not exhausted to work out or do that reading. And a small, simple step reduces friction, right? So if any factor in that is zero, motivation’s gonna collapse. And so like maybe it’s not going to the gym for an hour, maybe the small, simple step is putting on your running shoes or maybe it’s reading for 30 minutes is too big of a jump.

(33:06)
Maybe it’s just opening up the book. Maybe it’s reading one line in the book. You know, it’s small, simple steps is really the key because sometimes new goals and new habits can be intimidating, right? There’s the fear of the unknown. The brain wants to keep you safe and something new could be, uh, hazardous potentially. So it’s, uh, make it easy for yourself. Feel your purpose, create your energy and then take one little step because inch by inch is essential yard by yard. It’s, it’s too hard.

You, you brought up several good points. Uh, Ariana Huffington actually invented a bed for her cell phone and she tucked her cell phone into bed a- away from her and so that her cell phone could get some rest and so she could get some rest, which I thought great idea. When I was growing up, we used to have, there was a series of little paperback books called The Daily Bathroom Reader. And as I was reading your book, uh, and they were actually most kind of motivational stories and, you know, you’re not doing anything for a couple minutes. Could, could this become my daily bathroom reader?

I think it’s great as long as it’s, it’s in the, like ideally the first 45 minutes because you get a win before you go to your devices. And if that’s part of your routine, then yeah, we just don’t need any photos of anyone listening. But that’s a wonderful time. I mean, whatever, I’d rather that than people on their phone for sure.

All right. Well then I’m proposing it because come on folks, uh, everybody’s gotta, gotta do it and why not get some inspiration while you’re doing it? Is there a positive aspect from our phones and social media, et cetera, that we can incorporate into making our brains work better or is that just wasted whatever?

You know, one reason I wrote them is daily also is that you don’t have to wait to feel like a different person. You could cast one vote. We’re always casting one vote, you know, for everything we do is casting a vote for what’s important. You know, when you put your phone outside your bedroom tonight, you know, or place your walking shoes by the door, you prepare one nourishing meal, you read one page, you know, just acknowledge that, you know, this is evidence of who I am becoming. This would go also, I would say for social media. I mean, technology for me is not good or bad. It’s just how it’s used, right? Fire is an early form of technology and it could cook your food or it could burn down your home. It’s just how it’s used. My, my challenge is when people go to it unconsciously without intention.

(35:45)
They do it because they’re bored, right? And that, I feel like technology is a tool for us to use, but if we’re doing it on autopilot, then the technology’s using us, then who becomes a tool, right? And so I, I would say that, you know, social media allows us to get our message out. Um, it allows me to keep in touch with friends or see what they’re up to, which I find valuable. I think it’s also whichever you engage with. The algorithm is not just who you follow. So I can look, I could follow my favorite accounts. Um, so I get to use it as a way of getting some, like, you know, little brain bites here or there. Um, so I think that’s a valuable use. But I think it’s just like food is information, uh, you know, uh, that we’re bringing in. I would just say that I’m looking for social media more for high vibe, more insight, you know, more high, high nutrition, not empty calories.

(36:35)
So I think it’s who you follow. And it’s also what you engage with. Whatever you engage with, the primary algorithm for most of social media is whatever you engage with, you, you see more of. I, you know, I’m not on social media very much, but I tend to not even see the people I’m following as much as whatever I’m engaging with because then that, you know, we’re telling the algorithm, the platform that this is interesting, so they give you more of that. Which could also be a challenge because we don’t see other people’s point of view. But I wanna remind people also there’s an algorithm on your mind and similar. It’s whatever you engage with, you see more of. If you, you engage with more, you know, looking for opportunity and possibility and gratitude, you’ll see more of that because what you appreciate, appreciates. So I would, I would be thinking of technology as like any, like any other food you would digest, not just for your food, but for your mind.

(37:21)
You know, I’m looking for something that’s nourishing. Some people use it though to, um, you know, to decompress. And here’s my little warning to everybody. Uh, I was working with a client who, um, you know, is a notable person and she tells me in, in private that she’s, she goes on her phone at night and we looked at how much time she was actually spending on social media and it was upwards of two hours because that time could really fly by. And, and I asked her, you know, what’s her intention of looking at all this stuff and, uh, because it’s also affecting her sleep for sure, because her sleep scores aren’t, aren’t, aren’t that great because maybe it’s the blue light that fools your mind and think it’s still daylight so you don’t create the melatonin to relax. Or maybe it’s the stimulus of what they’re looking at.

(38:03)
But, uh, and then I asked a simple question, two hours, like, because, and she was saying, “I do it because I had a really stressful day and it’s my way of decompressing.” And who am I to say what’s right for people? But I did offer, you know, uh, to challenge that assumption. I said, okay, would you wake up, let’s say she wakes up at 6:00 in the morning, “Would you wake up at 4:00 in the morning to scroll through your phone?” And it was a complete shift, right? Like if you went stay up two hours later to doom scroll, would you wake up, you know, you know, wake up two hours earlier? And most people would say no. It’s kind of like what they’re doing. And so I, I’d just be, you know, technology is great. It’s just how it’s employed. If you use it to connect with friends and learn some stuff and get some inspiration, I think that’s wonderful.

(38:47)
But I think that the challenge is, is if we’re eating empty calories, you know, and just using it for snacks and we’re, because we’re addicted to it, just like we are to certain foods and junk foods, then, um, that could be a challenge. And we might wanna put some borders and boundaries around that. And there are plenty of opportunities to do that with these apps and controls and, you know, all kinds of things that could keep you conscious of how much time you’re spending in that time. I, I, I’ll throw one more thing out. If that, I challenge people because there’s a currency to your attention. We live in the age of attention. That’s my far greatest asset is what we attend to. Um, we pay attention, even listen to words. If somebody had to whip out their credit card to go on social media every single time and enter their credit card information and go on Facebook and then spend any time there and that’s the cost, not they’re paying attention, they’re paying with their money.

(39:36)
And then they go to Instagram and they take out that same credit card and put that same information in, I guarantee you people would, would treat that differently. They’d be thinking about my attention is my currency. How can I save my attention? How can I preserve my attention? How can I invest my attention, uh, attention to something that will, that will give me rewards tomorrow?

All right. Our, our reviewers and listeners are saying, “Well, Jim, this is all really great. Uh, AI is gonna take care of all of this for me because I, in the future or even right now will never have to think again because AI is much smarter than me. What say you, Mr. Smart Guy?”

Yeah. I, I wrote this book in an age of AI and I wrote about something called digital deduction back in, when limitless came out in 2020 as the, uh, it’s, this is the danger. There are a couple dangers, obviously, with AI and how it’s employed. There’s something called cognitive offloading. And if you use AI to do thinking for you, o- over time, I think there’s gonna be a big consequence, meaning that thinking is like a muscle, just like your focus, your memory. And, uh, you know, technology’s always changed the way we think. When we started to write, we started to think different. You know, when we, when we had printing presses, it changed the way we think. When we had calculators, it changed the way we do math. When we had GPS, it changed the way we navigate our visual spatial intelligence. And it’s all convenient.

(40:57)
You just don’t want it to be crippling, right? So cog- cognitive offloading is where it’s thinking for you, right? Solving problems for you. It’s deciding for you. And the challenges is, like, in mass, what happens to our society if we’re not having to use those critical thinking muscles, right? Our logic muscles, our ju – own human judgment, those muscles, they would atrophy, you know, and that could be a big challenge, you know, at scale. There was an MIT study where they had students write essays, um, and group A and B and C, a lot of people, I’m sure a lot of your listeners know this study, but the, the quick of it is group A used ChatGPT to write their essays. Group B used Google. Group C didn’t use either. And then they scan their, their brains to see which one was most active. Certainly group C was because they, they were doing the heavy lifting, right?

(41:46)
And then when they tested for comprehension and retention of the essay, you know, group C knew the most because they did the work, right? Um, but group A, they scored the worst because it was spoonfed to them. They just copied and pasted and they didn’t have to earn it. And it’s like going to the gym and asking your friends to work out for you. Neuroplasticity requires effort and learning should be a certain level of difficulty, you know, in order to grow, just like your muscles grow in order for it to adapt. So I’m very concerned about cognitive offloading, but even worse is cognitively surrendering, you know, and letting it do all of that because I feel like, you know, our brains aren’t gonna get the exercise that it desires and deserves. You know, I always say build your intelligence before you borrow. The B stands for a brainstorm.

(42:34)
Before you go to AI, you know, with something, brainstorm yourself about, you know, the situation. The U is understand and really understand the problem because most people are optimizing for the wrong problem, right? And so Einstein, I don’t know if it’s, it’s, it’s accredited to him or attributed to him. He said, “If I have an hour to solve a problem, I spend 55 minutes defining the problem, the right problem.” And I would say, like, think about what the real problem or prompt is. And then the, um, the I in build is an acronym is imagine. Just imagine three solutions to that problem yourself before you go to AI, or do some mental imagination experiments. Like how would a child look at this problem? You know, how would someone twice as smart as you look at this problem? How would a mentor or an authority in this area look at this problem before.

(43:19)
So you come up with three solutions before you go to AI, and then the L in build, then leverage AI. But I think a lot of people are leveraging it wrong because AI has this tendency to just make you feel good, to make you like, oh, it, it can make the most unintelligent person feel like they’re genius because it’s just, it’s a sycophant, right, a lot of times. Unless you challenge it and say, so I would leverage AI by saying poke holes, like be, be my worst opponent, like, you know, debate me. Tell, tell me what’s wrong here. You know, point out my cognitive biases, show me my blind spots, uh, pressure test this idea of this new business or this new health protocol or whatever, right? Because the other thing is AI can be, is, can be flawed. There’s a lot of misinformation still in, in AI, you know, and that’s a challenge.

(44:07)
So I would leverage AI in a way that just does not just like, yeah, of course, you could summarize this and, you know, quiz me on this, all those things, but I would tap it point out because AI is not artificial. It’s, it’s, for me, it’s more augmented intelligence. Don’t use it to just, you know, create for you. Use it to help coach you, right? And then the, and then the D in build is then you decide, you know, after all this, you’ve gone to brainstorm yourself, you understand the problem, you come up with your own imagined solutions, and then you leverage AI, then decide, because AI will never be able to do this, right? Human intelligence, which is what this book is really about, um, improving your own focus, your judgment, your creativity, your critical thinking, your curiosity, your purpose, your emotional quotient, your leadership, you know, all these important issues, your adaptability to learn, unlearn, relearn in five minutes a day, you know, I would say that AI can fit out information, like health information, but it can’t tell you what’s important.

(45:02)
It can’t tell you what things mean. It can’t tell you what to do, right? And it’s ultimately, and also it has no stake in it, right? It giving you advice has no responsibility or consequence if it’s wrong. We’re human beings, when we decide on something and make a choice on something, we do have to own that, that decision, you know? And so I feel like, uh, you know, build before you borrow, you know, five simple things that they could do before they go to AI to kind of keep your mind fit.

In the old days, uh, our computer language was garbage in, garbage out. It’s still applies. Uh, a lot of when I ask AI a question about some health matter, they’ll come up with all this. And then if you click on that particular advice, a lot of times it’ll take you to a YouTuber influencer –

Or Reddit or some,

Or something.

It’s, it’s –

Yeah. It’s like, what the heck, AI? Aren’t you smart enough to realize, you know, the, this guy doesn’t know what he’s talking about? Of course, it doesn’t know what he’s talking about, but yeah. So it’s still, I think we have to be careful right now. It’s still, AI is only as smart as what we put into it or what –

I love that because you’re absolutely right. AI will magnify and it’ll amplify. Um, and, you know, if somebody is chaotic and confused, it’ll amplify that, right, in scale. Or if somebody is, you know, competent, they’re knowledgeable, um, they’re clear, it’ll amplify that also. It’s always the human intelligence. I think human intelligence is more important than artificial intelligence. I wanna live in a place where. And my, my optimistic view is that in, in order to be valuable in society, we’re not gonna out-compute and process, you know, what AI could do. So it’s gonna force us, I’m hoping it’s gonna force us to be more human. I think one of the most important conversations is exactly this, is this conversation that we’re leaning into. It’s just how do you remain deeply human, um, in a, in an age of AI? And I think it’ll force us to, you know, develop our emotional quotient, our understanding, our purpose to get through hard times, difficult times, you know, hu – as humans, or our ability to adapt and have cognitive flexibility as opposed to cognitive rigidity where we’re stuck on a certain way of eating or, or exercising that you could, we could change our opinions based on new data as opposed to be cognitively rigid like a blockbuster video.

(47:28)
They didn’t adapt, right? Uh, like a Kodak, they didn’t adapt for the digital world. And, you know, those are big examples that people know, but, you know, having the same limited thinking, you know, created challenges in our own life, you know, not being flexible. So our ability to adapt and our. And also, like, and of course us also hopefully in this new renaissance that maybe it’s the evolution of AI, but maybe there’s a human evolution and a human re- renaissance where also besides the understanding and meaning and purpose and adaptability and e- emotional quotient, it’s gonna help us with our, our, our social connections, you know, leadership and parenting. Those are things AI. Like AI could fake empathy, but it doesn’t know what it’s like to have a child that’s sick, right, or to have your heart broken or to ask for forgiveness. It just, it could faint it artificially, but it’s synthetic, right?

(48:16)
It never doesn’t have that experience. And so I feel like human beings, you know, reflecting on our own, what we learn gives us wisdom, intuition, you know, things that make us more human, and I’m hoping people have to lean into that to be valuable in the workforce and maybe it’ll make us a society more human, not, not less. I just don’t want natural intelligence to become artificial. That, that would be a very scary thing.

The Dr. Gundry Podcast is brought to you by Progressive Insurance. Do you ever think about switching insurance companies to see if you could save some cash? Well, Progressive makes it easy. Just drop in some details about yourself and see if you’re eligible to save money when you bundle your home and auto policies. The process only takes minutes, and it could mean hundreds more in your pocket. Visit progressive.com after this episode to see if you could save. Progressive Casualty Insurance Company and affiliates’ potential savings will vary, not available in all states. All right. I wanna, I wanna go back to something you wrote about in Limitless Daily, that the person you become over the next 365 days is determined by what captures your attention each day. So if, if someone commits to a full year of this practice, Limitless Daily, what, what can they expect? What, what changes first?

(49:47)
Sleep, clarity, mood? How do they look for proof that something’s happening?

Again, you don’t brush your teeth for three hours and you’re done brushing your teeth for the rest of the year. Or you don’t eat one salad, you know, with some good protein and, and fats and, and you’re just, you know, healthy for the rest of your life. You don’t have one great conversation with a stranger and then you have this epic romance, right? It’s the consistency. And so, you know, Limitless Daily, the promise is that you will be unrecognizable by the end of the year. Like, I think there’s a version of herself 12 months from now, a, a version that’s healthier, more energized, more clear. You know, I mean, just think about. Imagine this thought experiment, everyone listening, you know, like what. Imagine waking up a year from now and you’re just happy, like something happened, you’re transformed, you know, what are you proud of?

(50:35)
You know, what are people saying to you? What are you saying to yourself, right? How do you, how do you feel? You know, who are the people in your life? You know, what are the things that are lighting you up? And I find out sometimes we’re burned down not because we’re doing too much, sometimes we’re burned out because we’re doing too little, the things that really, uh, make us come alive, right? And then I think that version of ourself is patiently waiting 12 months from now, but the goal is we show up every single day until we get to be introduced, right? And so the promise of this. I, I wrote Limitless, um, for my kids actually. Um, I don’t talk about this often, but it’s like, uh, Limitless Daily, because Limitless I wrote in a couple months, um, because I had, you know, decades of content that I had to codify and get out of my head eight hours a day.

(51:20)
When my daughter was born, she’ll be, uh, two in a few months. We were in the hospital and she was my. When I was seeing my wife in the hospital bed when she was just born, I was looking at her and then looking at her two-year-old brother and I. I’m 53, so I’m an older parent, and I, I started writing in the morning, uh, to, to them when they’re adults. God forbid I’m not there 20 years from now, what would they need to hear from their father to get them through a hard day? And I started to write about the things that I went through and clients go through. I started writing, you know, one page a day on distraction, burnout, fear of failure, imposter syndrome, negative thoughts, other people’s opinions, like all these different things, um, that would keep us out of flow, you know, feeling our best and performing our best.

(52:07)
And then the next morning, I started continuing it, and then the next morning also, and that became my daily practice every morning is I would write to them. And then, um, I started sharing the manuscript, it wasn’t a manuscript, with friends just to kind of get their thoughts on this, and it started helping them. They, they would tell me that this is the exact message they needed to hear to start their day. You know, it also made them more creative because they created content around it and everything and started sharing with their spouse and their, you know, talk about it with their kids over, you know, meals. And, uh, and I had a friend that was going through stage four cancer, and you know, a lot of it is their mindset, you know, about not just the diagnosis, but the prognosis and, you know, um, not just keeping positive, but, you know, it was, it was hard going through, you know, some of the, uh, therapies and started reading the book and it just total change in attitude, you know?

(52:55)
And so, and then I started, went back to it, thought this would be the great book, and I started putting the science underneath every entry. You know, where a lot of daily books, like, you go to, like, whatever, August 27th, and there’s an entry there, and everyone’s reading the same page, um, you know, they pull from stoicism or Christianity or Buddhism or Judaism or stoicism, right? This they. I pull on science, science of the mind, which is psychology or science of the brain, neuroscience, to give people some confidence that this is an idea worth pursuing. And so, um, yeah, the promise of it is that she would be unrecognizable. People, I feel like, overestimate what they could do in a day, but they totally underestimate what could happen in, in 12 months. So I didn’t think when everyone wanted this follow-up book to Limitless, and I didn’t wanna write a book that just sat on people’s shelf.

(53:42)
They read it for a few days, put it on their shelf, and it becomes shelfhelf, not self-help. I wanted a book. I think they didn’t need another book from me, and maybe they will in the future, but I think they needed a daily practice, something that they could have and, and refer to every single morning or afternoon, um, and like a conversation with me and a conversation with themselves. So, so it’s at, uh, limitlessdaily.com and, and, you know, I love to go on the, uh, year-long journey with, with, with your listeners.

And maybe if everybody read the same passage on that day, the collective wisdom might

Be – Oh my god, I got goose. I got goosebumps. Uh, I call them truth pumps. Uh, I feel like how do we become limit – less in a limited world? We do it together, you know, but although the. I think the energy of this, you know, of, of, of, of thousands or tens of thousands of individuals reading the same page each day will set the. ‘Cause there’s a world that exists solely because you’re in it, I’m talking to the listener, you know, and I feel like there’s this butterfly effect that small little changes could have big changes across the, across the globe. So that’s, that’s a conversation I think is worth having.

Many of us think that the brain is probably a pretty good receiver, but that’s probably for another day. As I warned you, we always have an audience question, and this one, interestingly, I can see why it wants to remain anonymous. When you talk about rewiring your brain and building a limitless identity, does that actually work for people with neurological differences like ADHD or dyslexia? That’s a really good question, and it’s okay that you’re anonymous about this. Uh, what do you think, Jim?

Well, I appreciate people putting the intention, you know, wanting to. I think having the curiosity and the consciousness and awareness to ask the question is huge. Um, so thank you, whoever submitted that. I would say that, um, certainly limitless not meant to diagnose or treat, you know, in any kind of, you know, these kind of challenges and seek your, your professional. Um, but I would say yes, you know, with the important distinction, uh, you know, we have millions of students worldwide. Um, A- ADD, ADHD, dyslexia, you know, for me, I take a very strength-based approach to it, you know. Um, there, there are real neurodevelopmental differences, but they’re not failures of discipline, and limitless daily is, is definitely not a cure or substitute for professional assessment and accommodations or, you know, support or therapy. But a different brain is still a learning brain, right? You know, research shows that it’s structured reading interventions can produce both reading improvements, you know, and also measurable changes in the activity of the reader, um, even if they have, uh, you know, reading difficulties.

(56:35)
And so, um, you know, evidence, it’s more, it’s more nuanced than that. It’s a little mixed. Um, so I think that it’s. But they’re not magical claims. You know, I, I grew up struggling profoundly with reading and, and focus. And so what helped me was not pretending that these difficulties didn’t exist. It was replacing shame with strategy, right? For me, I had to make practices shorter. I had to be more deliberate to remove distractions. I had to use more movement when I was learning. Um, I had to use external reminders and accountability, you know, with a tutor, um, to work my way, um, work the way my brain was functioning. So I think neurodiversity may change the path, but it does not eliminate the possibility of a progress, you know? And some of them, my highest profile clients, they, you know, they have that trait of ADD or ADHD or dyslexia, and it forced them to create things that other people haven’t seen because they, they just, they, they think differently, right?

(57:41)
And for, for, for many of them, they call it a superpower, you know, but it’s. I feel like it’s not shaming ourself, it’s just kind of, you know, finding a strategy that works best, you know, for the outcome we’re looking, that we desire and we really deserve. Yeah,

That’s well said. I see a, a diverse amount of patients. I still see patients six days a week.

And I appreciate that also because I still, I also still coach, you know, people because I feel like it keeps you, your finger on the pulse of what’s going on.

I learn something from them every day. I really do. But you’re right, I, I take care of CEOs and as part of that practice. But most of these successful people in whatever walk of life usually have, uh, ADD, ADHD, uh, dyslexia that they’ve overcome. And it’s really become a superpower for them because they can actually intensely focus on something they’re really interested in and usually master it and then look at the next pretty shiny object and become intensely focused on that. But they, they’ve made it a superpower, and it’s, it’s really interesting. So the idea that this is a problem, I think is like what, what happened to you learning early on that this is, this is not a problem. It’s just another system that you, once you know how the system works, it really can be a superpower. And you’re a perfect example of that.

Yeah. To re- reframe, and this is a great reframe that, that it’s not a problem, it’s, it’s a puzzle. But once you know how a puzzle, like a Rubik’s Cube or anything else works, then, then, then, you know, it’s fun to get curious about it, to pull the judgment out of it. Sometimes we’re just very critical inside, we have the inner critic. And I feel like, you know, the transformation t- turning that critic into a coach, where a coach, like, in your mind, is honest with you, right? It’s ho – there’s honesty, but it’s, it’s kind too. It’s compassionate, a good coach. And also, it’s forward facing, right? It’s moving you forward into something. And, um, but I, I think that, you know, most of the success is, again, how you use your brain and how you direct your mind to kind of create these results.

(59:58)
And you’re. And with self-compassion, You know, being kind to yourself goes a long way in this, you know, knowing that you’re human, that we make mistakes, and that’s how we grow, and we own those mistakes. But, um, but yeah, I, I, I agree. There’s so many opportunities for people every day, they have a chance because they can make a new choice.

And another thing you said, it’s okay to make mistakes, right?

Yeah, absolutely.

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That’s a wrap on today’s episode. And before you go, I wanna leave you with one task. If anything you heard today made you think, made you wanna dig deeper, or gave you something you’re going to pass along to someone you care about, please take 15 seconds and leave a five star rating and review on Apple Podcasts or Spotify. I know that sounds small, but those reviews are how Apple and Spotify decide which shows to surface to new listeners. And this show only grows when people who’ve never heard of it suddenly find it. That person finding this podcast today could hear something that genuinely improves their life or the life of someone they love, maybe even saves one. Everything I share here comes from my research when writing my next book and my clinics where I’ve been seeing patients six days a week for over 25 years working with nutrition and supplements as the primary treatment.

(01:02:03)
This is Real World Medicine. Help me get it to more people. And thank you. Truly thank you. I’m Dr. G, and I’m always looking out for you.