Moment 134 10 Hacks For The Perfect Memory Jim Kwik

In a thought-provoking exchange, the host, reflecting on his upcoming book "The Diary of a CEO," and guest expert Jim Kwik delve into the importance of knowledge and skill as foundational "buckets" that lead to resources, networks, and reputation. The host, admitting his struggle with memory retention despite access to brilliant minds, considers implementing actionable homework for listeners to reinforce learning post-episode. Kwik introduces the "PIE" method (Place, Imagine, Entwine) for memory improvement and emphasizes lifestyle's role in brain health, covering diet, exercise, and stress management. They also discuss the Feynman Technique for simplifying and teaching concepts, and Kwik's "ten keys" to a healthy brain, including a good diet, killing negative thoughts, and sleep quality, underscoring that two-thirds of brain performance is within our control.

• Steven Bartlett expresses concern about his own memory and learning abilities.
• Jim Kwik suggests turning the conversation into a master class on memory improvement.
• Steven Bartlett is writing a book, "Diary of a CEO," which includes a chapter on the importance of knowledge and skills.
• Steven Bartlett visualizes personal growth as filling sequential "buckets" starting with knowledge, then applying it to develop skills, which then leads to resources, network, and reputation.
• Steven Bartlett emphasizes that knowledge and skills are the only assets that cannot be taken away from an individual.
• Steven Bartlett admits he does not retain as much information as he would like, despite meeting many intelligent people.
• Steven Bartlett proposes setting homework for podcast listeners to apply the ideas discussed in the podcast.

Just gone through life telling myself that I just have a bad memory.

This quote highlights Steven Bartlett's self-perception regarding his own memory capabilities.

So, the three keys to a better memory are.

Jim Kwik introduces the topic of memory improvement by suggesting he will provide three key strategies.

And in chapter one, which is law, one of the book, I was playing around with this idea of knowledge and skills and all of these things and the relationship they have between them.

Steven Bartlett discusses the foundational concept of his book, which is the relationship between knowledge, skills, and other personal assets.

You can't have skills without knowledge, really. And knowledge is certainly the first one.

This quote underlines the sequential relationship between knowledge and skills, with knowledge being the prerequisite for skill development.

And that's why I think, more recently in my life, I've become obsessed with learning.

Steven Bartlett expresses his recent focus on learning, indicating a shift in his personal development priorities.

I should be like a human encyclopedia of information and wisdom, and I don't think I am.

Steven Bartlett reflects on his expectations versus reality when it comes to retaining information from his interactions with knowledgeable individuals.

And what I mean by that is say, okay, jim said these three core ideas, after the episode, I want you to go and implement them, and then I want you to tag me on social media of you implementing them, the action after the episode and share it with me.

Steven Bartlett suggests an interactive approach for listeners to engage with the podcast content by implementing ideas and sharing their experiences.

• Jim Kwik introduces the concept of the explanation effect, which enhances learning by teaching others.
• Kwik suggests that learning with the intention to teach can significantly improve understanding and retention.
• The conversation touches on the Richard Feynman technique, which involves simplifying complex topics to better understand and communicate them.
• Steven Bartlett and Jim Kwik discuss the potential of artificial intelligence and machine learning as tools for augmenting human intelligence.

When we teach something, we get to learn it twice, meaning you share that with your friends, your family, your followers, your fans.

Jim Kwik explains the benefits of teaching as a method of reinforcing one's own learning.

The explanation effect says that when you learn something with the intention of explaining it to somebody else, you're going to learn it much better.

Jim Kwik describes the explanation effect and its impact on learning quality.

Take this difficult subject, neuroscience, quantum, whatever. It happens to be like social media, marketing, AI, and explain it to me as if I am a six year old.

Jim Kwik references the Richard Feynman technique as a method for understanding and explaining complex subjects in simple terms.

I'm very interested in that.

Steven Bartlett expresses his interest in using tools like artificial intelligence to enhance human intelligence.

Could you explain it in a simple way? I know you speak to a version of it in the book, but for anybody that isn't aware of that technique.

Steven Bartlett asks Jim Kwik to simplify the concept of the Feynman technique for listeners who may not be familiar with it.

So the idea here is anyone can make things more complex, but the idea is when you really understand something, you could simplify it in a way that makes it usable for the end result.

Jim Kwik summarizes the essence of the Feynman technique, emphasizing the value of simplicity in demonstrating true understanding.

• Conversational learning translates complex ideas into relevant, applicable knowledge for daily life.
• Success in teaching and learning often comes from making the content relatable and results-oriented.

"And I think where if we have had any level of success, is translating that in a way to people where it's conversational, where they see the relevance in their daily lives, in the application, and it's results oriented."

This quote highlights the effectiveness of conversational learning in making complex ideas understandable and relevant to people's daily lives, focusing on practical application and outcomes.

• The Feynman Technique involves learning, simplifying, and sharing knowledge.
• The goal is to understand a concept well enough to explain it to a six-year-old.
• If one cannot simplify the information for a child, further learning is necessary.

"And how does that impact our ability to learn the subject, this Feynman technique? Because stage one is of the Feynman technique, from what I remember, is you learn something and then stage two is, I believe you simplify it and then you share it. And if you can't share it to the six year old, you go back to learning it."

Steven Bartlett summarizes the Feynman Technique, emphasizing the importance of understanding a subject well enough to explain it simply, and revisiting the learning process if that level of understanding is not achieved.

• Neuroplasticity is the brain's ability to form new connections and pathways.
• Novel experiences and ideas can stretch the mind, creating lasting changes.
• Repetition and reinforcement can turn a new pathway into a strong, established connection.

"So neuroplasticity happens when we experience novelty. So we learn a new idea or something happens in our environment. It's neuroplasticity allows learning, it allows adaptation. It even allows recovery from traumatic brain injury."

Jim Kwik explains that neuroplasticity is the brain's mechanism for learning and adapting to new ideas and experiences, highlighting its fundamental role in cognitive development and recovery.

• Repetition can lead to learning, but it is time-consuming and may not be efficient in today's information-rich world.
• The traditional rote learning method is not suitable for the current pace of information growth.

"The problem with repetition, and certainly it leads. It gets a result. It's rote learning. It's like when the churches started universities, and how people would teach would be the teacher or professor would say a fact to the class and the class would repeat it."

Jim Kwik critiques the traditional rote learning method, where repetition is used to learn facts, by pointing out that while it can lead to learning, it is not time-efficient, especially considering the rapid increase of information in modern times.

• P.I.E. stands for Place, Imagine, Entwine, and is a method to enhance memory.
• Place: Storing information in specific locations can aid recall.
• Imagine: Visual memory is more potent than auditory memory.
• Entwine: Associating a place with an image can create a strong memory link.

"The method I'm going to share with you, I call it PI P-I-E that three ingredients for a better memory. P stands for place. We remember things based on where we put it."

Jim Kwik introduces the P.I.E. method for memory improvement, starting with the concept of 'Place' as a foundational element for remembering information by associating it with specific locations.

• The brain's visual cortex is more developed, making visual imagery a powerful tool for memory.
• We remember faces better than names because we can visualize faces more easily.

"So many people remember faces because more of your brain is dedicated towards your visual cortex and takes up more real estate. So we tend to remember things we see better than what we hear."

Jim Kwik explains that visual imagery is a key component of memory because the visual cortex occupies a significant portion of the brain, leading to better recall of visual information compared to auditory information.

• Brain performance and memory are partially predetermined by genetics.
• Approximately one-third of brain performance is genetic, while two-thirds can be influenced by lifestyle.
• Lifestyle choices can trigger genetic predispositions, such as Alzheimer's disease.
• The metaphor "genetics load the gun, lifestyle pulls the trigger" illustrates the interaction between genetics and lifestyle.

"We know that about one third of your brain performance, your memory, is predetermined by genetics. Two thirds is in your control."

This quote emphasizes the significant role lifestyle plays in brain performance, outweighing genetic factors. It suggests that while we can't change our genetics, we have substantial control over our brain health through our actions and choices.

• A good brain diet is crucial for cognitive health.
• Certain foods are neuroprotective and beneficial for the brain.
• Foods such as avocados, blueberries, broccoli, olive oil, eggs, green leafy vegetables, wild fish, turmeric, walnuts, and dark chocolate are recommended.
• It's important to consider individual allergies and sensitivities when choosing brain foods.
• Processed foods and high sugar intake are detrimental to brain health.
• Sugar is highly addictive and can contribute to hyperactivity and other negative effects.

"So there's certain foods that are very neuroprotective. And I would also say, I'm not a doctor or nutritionist. Everyone's bio individual."

This quote highlights the importance of a diet tailored to individual needs and the recognition of certain foods that are particularly beneficial for brain health.

• Sugar has a highly addictive nature, comparable to certain drugs.
• Excessive sugar can harm the brain, leading to hyperactivity and other issues.
• The prevalence of sugar in schools through vending machines exacerbates the problem.

"Sugar is highly addictive. Not good. A lot of people are also hyper. The ADHD, the hyper behavior."

Jim Kwik points out the negative effects of sugar on the brain, especially in relation to attention and behavior, suggesting a link between sugar consumption and ADHD-like symptoms.

• Eliminating automatic negative thoughts (ANTs) is beneficial for brain health.
• Optimistic and encouraging thoughts and beliefs are important for cognitive well-being.
• Adding the word "yet" to negative statements about oneself can change the potentiality and positivity of the statement.

"Killing ants is actually clinically proven to be good for your brain. Ants. Automatic negative thoughts."

Jim Kwik explains that managing one's negative thoughts is a clinically proven method to improve brain health, illustrating the power of positive thinking.

• Physical exercise has a significant positive impact on brain health.
• Movement can enhance understanding and retention of information, such as listening to a podcast.
• Exercise promotes the production of brain-derived neurotropic factors (BDNF), which support neuroplasticity.

"When your body moves your brain grooves. Just remember that when your body moves, your brain grooves, when you move your body, you create brain derived neurotropic factors."

Jim Kwik uses a memorable phrase to convey the concept that physical activity is conducive to brain health, emphasizing the relationship between movement and cognitive function.

• It's preferable to obtain brain nutrients from whole foods rather than supplements.
• Nutrient deficiencies, such as low levels of vitamin D or omega-3 fatty acids, can impair brain performance.
• Vitamin D can be obtained from sunlight and food, but supplements can be effective if they are of high quality.

"Your brain is mostly made out of fat. Your dhas, your vitamin C, your vitamin B's."

Jim Kwik discusses the importance of various nutrients for brain health, indicating that a well-rounded diet is essential for cognitive function and brain structure.

• Sunlight is crucial for resetting the circadian rhythm and improving sleep quality.
• Exposure to sunlight first thing in the morning is recommended.

"You've had guests talking about the power of sunlight first thing in the morning to reset their circadian rhythm."

This quote emphasizes the significance of sunlight in regulating our natural sleep-wake cycle, according to discussions with previous guests on the podcast.

• The four elements (air, water, fire, and earth) were considered fundamental in ancient civilizations.
• A morning routine can include simple activities that connect with these elements: walking on grass, deep breathing, drinking water, taking cold showers, and getting sunlight.
• Biohacking tools often aim to replicate the benefits of nature.

"In the morning, I try to get the elements in my life... I feel more grounded when I just walk in the grass."

Jim Kwik talks about his personal morning routine, which involves engaging with natural elements to feel more connected and grounded.

• Maintaining a clean environment is essential for brain health, including air quality.
• Neurotoxins in new carpets and furniture can off-gas and be toxic to the brain.
• Air and water pollution are significant health risks, potentially causing strokes and reducing life expectancy.
• The impact of EMFs (electromagnetic fields) on the brain is still uncertain.

"I had somebody on our podcast talking about the neurotoxins in brand new carpets or furniture... and how it could have a toxic effect on your brain."

Jim Kwik references discussions from his podcast about the dangers of neurotoxins found in household items and their potential impact on brain health.

• The human brain has not evolved significantly in the last 100,000 years, unlike technology.
• Morning and evening routines should avoid phone use to improve brain function.
• Simple changes can have significant impacts on mental well-being.

"The brain hasn't changed a lot in the past 100,000 years, but technology certainly has... don't touch your phone the first 30 minutes of the day or the last 30 minutes of the day."

Jim Kwik suggests that because our brains have not adapted to modern technology, it is beneficial to limit phone use, especially during the first and last 30 minutes of the day.

• Sleep is critical for brain performance, including problem-solving, focus, and memory.
• During sleep, the brain consolidates memory and cleans out toxins.
• The quality of sleep, particularly deep and REM sleep, is more important than the quantity.

"When you sleep, the sewage system in your brain kicks in because there's energy to do so also as well... It's cleaning out beta amyloid plaque that can lead to brain aging challenges often."

Jim Kwik explains the restorative processes that occur during sleep, highlighting the brain's ability to clean out waste products that can contribute to aging and disease.

• Protecting the brain physically, through measures like wearing a helmet, is as important as cognitive protection.
• Continuous learning and novelty are beneficial for brain health; reading is particularly emphasized.
• Stress management is crucial, with practices like meditation being recommended.

"Reading is to your mind what exercise is your body... You could download decades into days."

Jim Kwik advocates for reading as a powerful tool for mental exercise and learning, comparing its benefits to physical exercise for the body.

"My go to. Is meditation close?"

Steven Bartlett concludes the discussion by suggesting meditation as a personal stress management tool, inviting Jim Kwik to share his thoughts on the practice.