End your day by recharging your brain through social connection, relaxation and reflection:

Benefits:

• 🤗 Strengthen social bonds to feel happier and more fulfilled
• 😴 Prepare for restorative sleep by winding down
• 📝 Consolidate memories and insights from the day

Dr Wendy Suzuki is a Professor of Neural Science and Psychology at New York University and the bestselling author of books such as, 'Good Anxiety' and 'Healthy Brain, Happy Life'.

Start your day by boosting brain function and growth with this energizing routine:

Benefits:

• 🧠 Grow new brain cells in the hippocampus for better memory
• 🧘‍♀️ Improve focus and attention by exercising the prefrontal cortex
• 😊 Elevate mood by releasing serotonin, dopamine and endorphins
• ⚡ Increase energy and alertness naturally

Following Wendy's advice to make every drop of sweat count towards a big, fluffy brain!

Recharge your brain's focus and energy levels with this midday routine:

Benefits:

• 🧘‍♀️ Reset and re-center with a mini meditation
• 💆‍♀️ Relieve stress by activating the relaxation response
• 🍎 Nourish your brain with a healthy, Mediterranean-style meal

Dr. Wendy Suzuki is a Professor of Neural Science and Psychology at New York University and the bestselling author of books such as 'Good Anxiety' and 'Healthy Brain, Happy Life'.

Daily Routine for Optimizing Physical, Mental, and Emotional Well-being

This routine combines various protocols to help you optimize your physical, mental, and emotional well-being on a daily basis. It includes protocols for exercise, mindfulness, nutrition, and sleep hygiene.

# Guest Introduction

Dr. Andy Galpin, PhD, is Professor of Kinesiology (the study of movement) at California State University, Fullerton. He is the Co-Director of the Center for Sport Performance and Founder/Director of the Biochemistry and Molecular Exercise Physiology Laboratory.

Daily Performance & Well-being Routine

This routine combines essential protocols to optimize your daily performance and well-being. It includes practices for physical activity, cognitive enhancement, recovery, and self-care, designed to help you feel your best and operate at your full potential.

About Dr. Andy Galpin, PhD

Dr. Andy Galpin, PhD, is Professor of Kinesiology (the study of movement) at California State University, Fullerton. He is the Co-Director of the Center for Sport Performance and Founder/Director of the Biochemistry and Molecular Exercise Physiology Laboratory.

Optimize Your Productivity and Cognitive Performance

Optimize your productivity and cognitive performance throughout the day with focus sessions, mindfulness breaks, and healthy habits.

Dr. Andy Galpin, PhD, is Professor of Kinesiology (the study of movement) at California State University, Fullerton. He is the Co-Director of the Center for Sport Performance and Founder/Director of the Biochemistry and Molecular Exercise Physiology Laboratory.

Table of Contents

• 00:00 Intro
• 02:49 Enhancing People's Physical & Cognitive Performance
• 04:54 Why You Care About Human Performance?
• 10:37 What's Your Academic Background
• 11:36 What's the Range of People That Come to You & What Do They Want Fixing?
• 14:21 What Stops Us from Reaching Our Optimal Performance?
• 20:51 How Vitamin Deficiencies Affect Our Body
• 24:35 Why We Don't Get Accurate Results from Blood Tests
• 28:20 You Need to Understand Why Your Body Markers Are Down
• 32:23 Why People Struggle to Sleep
• 37:21 How to Improve Your Sleep
• 42:57 Is 8h the Optimal Sleep Time?
• 48:32 The Misconceptions of Sleep Debt
• 50:49 The Power of Doing Tasks at Your Usual Circadian Times
• 55:02 Environmental Factors That Affect Our Sleep
• 01:04:55 Create the Optimal Environment for Restorative Sleep
• 01:06:34 Sleep Debt
• 01:09:50 How to Stop Travels Disrupting Your Sleep
• 01:12:06 How Important Is Your Heart Rate Variability (HRV)?
• 01:13:33 The Impact of Keto Diet and Carbs on Your HRV?
• 01:16:16 The Effects of Introducing Carbs Back into Your Diet
• 01:18:20 How to Have a Healthy HRV?
• 01:23:15 Good Morning Routines for Improved HRV
• 01:27:52 Does Red Light Have an Effect on Our Bodies?
• 01:30:14 The Importance of Choosing the Right Training Exercises
• 01:31:08 Gain Muscle Mass and Stay Lean
• 01:34:57 When to Eat When Exercising
• 01:36:56 Best Training for Best & Lasting Performance
• 01:39:00 The Death Dangers of Falling at 60+ Years Old
• 01:42:09 What Is VO2 Max?
• 01:44:41 What VO2 Max Says About Your Health
• 01:49:11 People Don't Believe Their Health Problems Can Be Fixed
• 01:52:02 The Exercise and Steps to Improve VO2 Max
• 01:54:21 To Build Muscle You Need to Add Variations to Your Exercise Routine
• 01:58:31 Creatine Benefits for Your Body
• 02:03:47 Fat Loss
• 02:11:08 Depriving Yourself from Food Isn't Beneficial in Weight Loss
• 02:12:12 Why Should You Do Strength Before Endurance?
• 02:12:36 How Technology Will Shape Our Health
• 02:18:18 The Impact of Minimizing Stressors in Our Lives
• 02:24:21 Last Guest Question

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Start your day with a balanced routine to energize your body and mind. Incorporate exercise, mindfulness practices, and nutritious habits to set the tone for a productive and focused day.

# Dr Andy Galpin, PhD

Dr Andy Galpin is Professor of Kinesiology (the study of movement) at California State University, Fullerton. He is the Co-Director of the Center for Sport Performance and Founder/Director of the Biochemistry and Molecular Exercise Physiology Laboratory.

James Nestor believes we're all breathing wrong. Here he breaks down ways to transform your breathing, from increasing your lung capacity to stopping breathing through your mouth.