Dr. Lisa Mosconi on Menopause and Brain Health

Dr. Lisa Mosconi is the associate professor of neurology and radiology at Weill Cornell Medicine and director of Women's Brain Initiative and Alzheimer's Prevention Program. She is the author of 'The XX Brain', 'Brain Food', and 'The Menopause Brain'.

# Key Points:

• Engage in regular physical activity to support brain health, manage menopause symptoms, and reduce the risk of cognitive decline.
• Routine should include cardiovascular exercise, strength training, and flexibility work.

# Episode Timestamps:

00:00 - Intro 02:14 - Why People Should Listen To This Conversation 04:10 - What People Need To Know About Menopause And The Impact On The Brain 06:21 - Who Is Lisa Mosconi? 08:08 - Why Hasn't There Been Research And Investment Into Menopause? 14:28 - What Is Menopause And Signs 15:54 - Menopause Stages Start Before You Think! 19:07 - What's The Youngest Person With Menopause 22:35 - Perimenopause Transition 29:54 - Menopause Brain Scans 33:09 - Some Women Have More Shocking Brain Scans Than Others 34:28 - Behavioural Changes From Menopause 38:05 - How Many Women Experience Brain Fog? 39:53 - Menopause Rewires The Brain 41:11 - Symptoms As A Result Of Brain Change 43:57 - Isn't The Cure Simple? 51:50 - What Age Should We Think About Treating/Preventing Symptoms 52:50 - Going Deeper Into The Stages Of Menopause 58:34 - Link Between Suicides And Menopause In Women 01:02:55 - Brain Fog Over Time With Menopause 01:07:28 - The Benefits Of Exercise 01:11:04 - Link Between Exercise And Alzheimer's 01:14:11 - Caffeine, Sleep And Menopause 01:18:08 - Is Alcohol Bad For Menopause? 01:20:52 - What Toxins Should We Be Aware Of? 01:22:40 - Specific Foods That Help Stave Off The Menopause 01:25:42 - Are Supplements Needed In Our Diet? 01:30:06 - What Is The Evolutionary Reason For Menopause? 01:37:14 - Does Menopause Make You Sad? 01:40:11 - Surgical Menopause 01:45:17 - Isn't It Just Ageing? 01:53:07 - When Will I Go Through Menopause? 01:56:48 - Last Guest Question

# Resources:

• Enroll in Lisa's studies
• Lisa's research on brain changes during menopause
• Time lapse video of changes to the menopause brain
• Purchase Lisa's book 'The Menopause Brain'

# Follow Lisa:

• Twitter
• Instagram

# Follow the host:

• Beacons

# Sponsor:

PerfectTed - Use code DIARY10 at checkout for 10% off

The Menopause Brain: Understanding and Supporting Cognitive Health

Dr. Lisa Mosconi, associate professor of neurology and radiology at Weill Cornell Medicine and director of Women's Brain Initiative and Alzheimer's Prevention Program, discusses the impact of menopause on brain health. Dr. Mosconi is the author of 'The XX Brain', 'Brain Food', and 'The Menopause Brain'.

# Table of Contents

• Introduction
• Key Topics
• Resources
• Follow Dr. Lisa Mosconi
• Follow the Host
• Sponsors

# Introduction

This conversation explores activities that support cognitive function, reduce brain fog, and promote overall brain health during menopause. The discussion includes mental exercises, stress reduction techniques, and brain-healthy habits.

# Key Topics

1. Why People Should Listen To This Conversation
2. What People Need To Know About Menopause And The Impact On The Brain
3. Who Is Lisa Mosconi?
4. Why Hasn't There Been Research And Investment Into Menopause?
5. What Is Menopause And Signs
6. Menopause Stages Start Before You Think!
7. What's The Youngest Person With Menopause
8. Perimenopause Transition
9. Menopause Brain Scans
10. Some Women Have More Shocking Brain Scans Than Others
11. Behavioural Changes From Menopause
12. How Many Women Experience Brain Fog?
13. Menopause Rewires The Brain
14. Symptoms As A Result Of Brain Change
15. Isn't The Cure Simple?
16. What Age Should We Think About Treating/Preventing Symptoms
17. Going Deeper Into The Stages Of Menopause
18. Link Between Suicides And Menopause In Women
19. Brain Fog Over Time With Menopause
20. The Benefits Of Exercise
21. Link Between Exercise And Alzheimer's
22. Caffeine, Sleep And Menopause
23. Is Alcohol Bad For Menopause?
24. What Toxins Should We Be Aware Of?
25. Specific Foods That Help Stave Off The Menopause
26. Are Supplements Needed In Our Diet?
27. What Is The Evolutionary Reason For Menopause?
28. Does Menopause Make You Sad?
29. Surgical Menopause
30. Isn't It Just Ageing?
31. When Will I Go Through Menopause?
32. Last Guest Question

# Resources

• Enroll in Dr. Mosconi's studies
• Research results on brain changes during menopause
• Time lapse video of changes to the menopause brain
• Purchase 'The Menopause Brain: The New Science Empowering Women to Navigate Midlife with Knowledge and Confidence'

# Follow Dr. Lisa Mosconi

• Twitter
• Instagram

# Follow the Host

Beacons.ai/diaryofaceo

# Sponsors

PerfectTed - Use code DIARY10 at checkout for 10% off

The Menopause Brain: Understanding and Managing Cognitive Changes

Dr. Lisa Mosconi, associate professor of neurology and radiology at Weill Cornell Medicine and director of Women's Brain Initiative and Alzheimer's Prevention Program, discusses the impact of menopause on the brain and how to manage its symptoms.

# Key Points

• Adopt a Mediterranean-style diet rich in brain-healthy nutrients to support cognitive function and manage menopause symptoms.
• Focus on incorporating antioxidant-rich foods, lean proteins, and healthy fats into your daily meals.

# Timeline

# Resources

• Enroll in Dr. Mosconi's studies
• Research results on brain changes during menopause
• Time lapse video of changes to the menopause brain
• Purchase "The Menopause Brain: The New Science Empowering Women to Navigate Midlife with Knowledge and Confidence"

# Follow Dr. Lisa Mosconi

• Twitter
• Instagram

# Follow the Host

• Beacons.ai

# Sponsors

• PerfectTed - Use code DIARY10 at checkout for 10% off

Dr. Lisa Mosconi on Menopause and Brain Health

Dr. Lisa Mosconi is the associate professor of neurology and radiology at Weill Cornell Medicine and director of Women's Brain Initiative and Alzheimer's Prevention Program. She is also the author of the books, 'The XX Brain', 'Brain Food', and 'The Menopause Brain'.

# Table of Contents

• 00:00 Intro
• 02:14 Why People Should Listen To This Conversation
• 04:10 What People Need To Know About Menopause And The Impact On The Brain
• 06:21 Who Is Lisa Mosconi?
• 08:08 Why Hasn't There Been Research And Investment Into Menopause?
• 14:28 What Is Menopause And Signs
• 15:54 Menopause Stages Start Before You Think!
• 19:07 What's The Youngest Person With Menopause
• 22:35 Perimenopause Transition
• 29:54 Menopause Brain Scans
• 33:09 Some Women Have More Shocking Brain Scans Than Others
• 34:28 Behavioural Changes From Menopause
• 38:05 How Many Women Experience Brain Fog?
• 39:53 Menopause Rewires The Brain
• 41:11 Symptoms As A Result Of Brain Change
• 43:57 Isn't The Cure Simple?
• 51:50 What Age Should We Think About Treating/Preventing Symptoms
• 52:50 Going Deeper Into The Stages Of Menopause
• 58:34 Link Between Suicides And Menopause In Women
• 01:02:55 Brain Fog Over Time With Menopause
• 01:07:28 The Benefits Of Exercise
• 01:11:04 Link Between Exercise And Alzheimer's
• 01:14:11 Caffeine, Sleep And Menopause
• 01:18:08 Is Alcohol Bad For Menopause?
• 01:20:52 What Toxins Should We Be Aware Of?
• 01:22:40 Specific Foods That Help Stave Off The Menopause
• 01:25:42 Are Supplements Needed In Our Diet?
• 01:30:06 What Is The Evolutionary Reason For Menopause?
• 01:37:14 Does Menopause Make You Sad?
• 01:40:11 Surgical Menopause
• 01:45:17 Isn't It Just Ageing?
• 01:53:07 When Will I Go Through Menopause?
• 01:56:48 Last Guest Question

# Resources

• Contact Lisa's team to discuss enrolling in her studies: Women's Brain Initiative
• Access results from Lisa's research on brain changes during menopause: Research Results
• View a time lapse video of changes to the menopause brain: Brain Shrinking Video
• Purchase Lisa's most recent book, 'The Menopause Brain: The New Science Empowering Women to Navigate Midlife with Knowledge and Confidence': Amazon Link

# Follow Lisa

• Twitter
• Instagram

# Follow the Host

• Beacons.ai

# Sponsors

• PerfectTed - Website - Use code DIARY10 at checkout for 10% off

Menopause and Brain Health with Dr. Lisa Mosconi

Dr. Lisa Mosconi is the associate professor of neurology and radiology at Weill Cornell Medicine and director of Women's Brain Initiative and Alzheimer's Prevention Program. She is the author of 'The XX Brain', 'Brain Food', and 'The Menopause Brain'.

# Episode Highlights

• [00:00] Intro
• [02:14] Why People Should Listen To This Conversation
• [04:10] What People Need To Know About Menopause And The Impact On The Brain
• [06:21] Who Is Lisa Mosconi?
• [08:08] Why Hasn't There Been Research And Investment Into Menopause?
• [14:28] What Is Menopause And Signs
• [15:54] Menopause Stages Start Before You Think!
• [19:07] What's The Youngest Person With Menopause
• [22:35] Perimenopause Transition
• [29:54] Menopause Brain Scans
• [33:09] Some Women Have More Shocking Brain Scans Than Others
• [34:28] Behavioural Changes From Menopause
• [38:05] How Many Women Experience Brain Fog?
• [39:53] Menopause Rewires The Brain
• [41:11] Symptoms As A Result Of Brain Change
• [43:57] Isn't The Cure Simple?
• [51:50] What Age Should We Think About Treating/Preventing Symptoms
• [52:50] Going Deeper Into The Stages Of Menopause
• [58:34] Link Between Suicides And Menopause In Women
• [01:02:55] Brain Fog Over Time With Menopause
• [01:07:28] The Benefits Of Exercise
• [01:11:04] Link Between Exercise And Alzheimer's
• [01:14:11] Caffeine, Sleep And Menopause
• [01:18:08] Is Alcohol Bad For Menopause?
• [01:20:52] What Toxins Should We Be Aware Of?
• [01:22:40] Specific Foods That Help Stave Off The Menopause
• [01:25:42] Are Supplements Needed In Our Diet?
• [01:30:06] What Is The Evolutionary Reason For Menopause?
• [01:37:14] Does Menopause Make You Sad?
• [01:40:11] Surgical Menopause
• [01:45:17] Isn't It Just Ageing?
• [01:53:07] When Will I Go Through Menopause?
• [01:56:48] Last Guest Question

# Resources

• Enroll in Dr. Mosconi's studies
• Research results on brain changes during menopause
• Time lapse video of changes to the menopause brain
• Dr. Mosconi's book: 'The Menopause Brain'

# Follow Dr. Lisa Mosconi

• Twitter
• Instagram

# Follow the Host

• Beacons.ai

# Sponsor

PerfectTed - Use code DIARY10 at checkout for 10% off

Monitor Your Menstrual Cycle

Track changes in your menstrual cycle to identify the onset of perimenopause and follow progression through menopausal stages. This routine helps you stay aware of your body's changes and prepare for potential symptoms.

# Benefits:

• Early identification of perimenopause
• Better preparation for symptom management
• Improved communication with healthcare providers

# Watch and Subscribe

• Watch the full episode
• Subscribe to our main channel

thediaryofaceo #doac

Addressing Sleep Issues in Perimenopause and Menopause

This routine aims to enhance overall sleep hygiene and reduce sleep-related symptoms common during perimenopause and menopause, focusing on improving sleep quality and managing night sweats.

# Benefits:

• Improved sleep quality
• Reduced fatigue and daytime sleepiness
• Better management of night sweats

# Watch the Full Episode

# Subscribe to Our Main Channel

The Diary Of A CEO

thediaryofaceo #doac

Menopause Lifestyle Changes for Better Health

Implement key lifestyle changes to support overall health and well-being during menopause. This routine focuses on diet, exercise, and avoiding toxins to manage symptoms and promote long-term health.

# Benefits:

• Improved management of menopause symptoms
• Enhanced overall health and well-being
• Reduced risk of long-term health issues associated with menopause

# Watch and Subscribe

• 📺 Watch the full episode here
• ❤️ Subscribe to our main channel

thediaryofaceo #doac

Addressing Brain Fog and Cognitive Changes in Menopause

This routine aims to support brain health and cognitive function during the menopausal transition through targeted activities and lifestyle adjustments.

# Benefits:

• Improved mental clarity and focus
• Enhanced memory function
• Reduced impact of brain fog

# Watch and Subscribe

📺 Watch the full episode here

❤️ Subscribe to our main channel

thediaryofaceo #doac

Start Your Day with Stoic Reflection and Journaling

Begin your day with stoic reflection and journaling to set intentions and gain perspective. Benefits include:

• Increased self-awareness
• Clarity of purpose for the day ahead
• Improved emotional regulation
• Practice in stoic principles

# This 2,000 Year Old Philosophy Will Change Your Life in 2023! - Ryan Holiday

# Timestamps:

• 00:00 Intro
• 02:15 My Mission to Transform People's Lives
• 04:25 How Discipline Really Works & Gives Us Freedom
• 11:56 The Role of Commitment in Success
• 16:54 Why We Make Excuses and Can't Commit to Anything
• 19:32 A Powerful Process for Creating New Beliefs
• 27:21 Pushing Yourself & Why All Discipline Starts with the Body
• 35:32 The Incredible Daily Process That Has Changed My Life
• 39:35 What Are the Answers We're Seeking the Most?
• 41:40 How to Deal with Hard Times in Our Lives
• 48:02 The Key Questions We Should All Ask Ourselves
• 49:11 Relationships & Social Media Triggering Our Crisis
• 53:48 The 5 Steps to Living a Good Life
• 01:05:10 What Stoic Wisdom Do You Struggle with the Most?
• 01:11:46 What's the Most Important Lesson You'd Deliver to the World?
• 01:19:04 Last Guest's Question

# Ryan Holiday's Books:

• The Daily Dad: 366 Meditations on Parenting, Love, and Raising Great Kids
• Other books by Ryan Holiday

# Follow Ryan:

• Instagram
• Twitter
• TikTok
• YouTube

# Host Information:

• New book: 'The 33 Laws Of Business & Life' pre-order link
• Join this channel to get access to perks

# Follow the host:

• Instagram
• Twitter
• LinkedIn
• Telegram

# Sponsors:

• Huel
• Zoe - Use exclusive code CEO10 for 10% off

This 2,000 Year Old Philosophy Will Change Your Life in 2023! - Ryan Holiday

Ryan Holiday emphasizes that "we are made for each other" and that meaning comes from serving others. Make a positive contribution to others or the common good.

# Video Timestamps

• 00:00 Intro
• 02:15 My Mission to Transform People's Lives
• 04:25 How Discipline Really Works & Gives Us Freedom
• 11:56 The Role of Commitment in Success
• 16:54 Why We Make Excuses and Can't Commit to Anything
• 19:32 A Powerful Process for Creating New Beliefs
• 27:21 Pushing Yourself & Why All Discipline Starts with the Body
• 35:32 The Incredible Daily Process That Has Changed My Life
• 39:35 What Are the Answers We're Seeking the Most?
• 41:40 How to Deal with Hard Times in Our Lives
• 48:02 The Key Questions We Should All Ask Ourselves
• 49:11 Relationships & Social Media Triggering Our Crisis
• 53:48 The 5 Steps to Living a Good Life
• 01:05:10 What Stoic Wisdom Do You Struggle with the Most?
• 01:11:46 What's the Most Important Lesson You'd Deliver to the World?
• 01:19:04 Last Guest's Question

# Ryan Holiday's Books

• The Daily Dad: 366 Meditations on Parenting, Love, and Raising Great Kids
• Other books by Ryan Holiday

# Follow Ryan Holiday

• Instagram
• Twitter
• TikTok
• YouTube

# Host Information

• New book: 'The 33 Laws Of Business & Life' pre-order link
• Join this channel to get access to perks

# Follow the Host

• Instagram
• Twitter
• LinkedIn
• Telegram

# Sponsors

• Huel
• Zoe - Use exclusive code CEO10 for 10% off

This 2,000 Year Old Philosophy Will Change Your Life in 2023! - Ryan Holiday

Engage in a daily physical challenge to build discipline and resilience. As Ryan Holiday emphasizes, "Do something physically difficult every day." This routine helps cultivate mental and physical toughness.

# Video Timestamps

• 00:00 Intro
• 02:15 My Mission to Transform People's Lives
• 04:25 How Discipline Really Works & Gives Us Freedom
• 11:56 The Role of Commitment in Success
• 16:54 Why We Make Excuses and Can't Commit to Anything
• 19:32 A Powerful Process for Creating New Beliefs
• 27:21 Pushing Yourself & Why All Discipline Starts with the Body
• 35:32 The Incredible Daily Process That Has Changed My Life
• 39:35 What Are the Answers We're Seeking the Most?
• 41:40 How to Deal with Hard Times in Our Lives
• 48:02 The Key Questions We Should All Ask Ourselves
• 49:11 Relationships & Social Media Triggering Our Crisis
• 53:48 The 5 Steps to Living a Good Life
• 01:05:10 What Stoic Wisdom Do You Struggle with the Most?
• 01:11:46 What's the Most Important Lesson You'd Deliver to the World?
• 01:19:04 Last Guest's Question

# Ryan Holiday's Books

• The Daily Dad: 366 Meditations on Parenting, Love, and Raising Great Kids
• Other books by Ryan Holiday

# Follow Ryan Holiday

• Instagram
• Twitter
• TikTok
• YouTube

# Host Information

• New book: 'The 33 Laws Of Business & Life' pre-order link
• Join this channel to get access to perks

# Follow the Host

• Instagram
• Twitter
• LinkedIn
• Telegram

# Sponsors

• Huel
• Zoe - Use exclusive code CEO10 for 10% off

End Your Day with a Stoic Review

Reflect on your actions, learn from experiences, and prepare for tomorrow. This practice aligns with Ryan Holiday's emphasis on self-reflection and continuous improvement.

# This 2,000 Year Old Philosophy Will Change Your Life in 2023! - Ryan Holiday

# Timestamps:

• 00:00 Intro
• 02:15 My Mission to Transform People's Lives
• 04:25 How Discipline Really Works & Gives Us Freedom
• 11:56 The Role of Commitment in Success
• 16:54 Why We Make Excuses and Can't Commit to Anything
• 19:32 A Powerful Process for Creating New Beliefs
• 27:21 Pushing Yourself & Why All Discipline Starts with the Body
• 35:32 The Incredible Daily Process That Has Changed My Life
• 39:35 What Are the Answers We're Seeking the Most?
• 41:40 How to Deal with Hard Times in Our Lives
• 48:02 The Key Questions We Should All Ask Ourselves
• 49:11 Relationships & Social Media Triggering Our Crisis
• 53:48 The 5 Steps to Living a Good Life
• 01:05:10 What Stoic Wisdom Do You Struggle with the Most?
• 01:11:46 What's the Most Important Lesson You'd Deliver to the World?
• 01:19:04 Last Guest's Question

# Ryan Holiday's Books:

• The Daily Dad: 366 Meditations on Parenting, Love, and Raising Great Kids
• Other books by Ryan Holiday

# Follow Ryan:

• Instagram
• Twitter
• TikTok
• YouTube

# Host Information:

• New book: 'The 33 Laws Of Business & Life' pre-order link
• Join this channel to get access to perks

# Follow the Host:

• Instagram
• Twitter
• LinkedIn
• Telegram

# Sponsors:

• Huel
• Zoe - Use exclusive code CEO10 for 10% off

The 2,000 Year Old Philosophy That Will Change Your Life in 2023 - Ryan Holiday

Ryan Holiday emphasizes the importance of walking for clarity and inspiration. Take a midday walk to gain perspective and practice stoic principles.

# Video Timestamps

• 00:00 Intro
• 02:15 My Mission to Transform People's Lives
• 04:25 How Discipline Really Works & Gives Us Freedom
• 11:56 The Role of Commitment in Success
• 16:54 Why We Make Excuses and Can't Commit to Anything
• 19:32 A Powerful Process for Creating New Beliefs
• 27:21 Pushing Yourself & Why All Discipline Starts with the Body
• 35:32 The Incredible Daily Process That Has Changed My Life
• 39:35 What Are the Answers We're Seeking the Most?
• 41:40 How to Deal with Hard Times in Our Lives
• 48:02 The Key Questions We Should All Ask Ourselves
• 49:11 Relationships & Social Media Triggering Our Crisis
• 53:48 The 5 Steps to Living a Good Life
• 01:05:10 What Stoic Wisdom Do You Struggle with the Most?
• 01:11:46 What's the Most Important Lesson You'd Deliver to the World?
• 01:19:04 Last Guest's Question

# Ryan Holiday's Books

• The Daily Dad: 366 Meditations on Parenting, Love, and Raising Great Kids
• Other books by Ryan Holiday

# Follow Ryan Holiday

• Instagram
• Twitter
• TikTok
• YouTube

# Host Information

• New book: 'The 33 Laws Of Business & Life' pre-order link
• Join this channel to get access to perks

# Follow the Host

• Instagram
• Twitter
• LinkedIn
• Telegram

# Sponsors

• Huel
• Zoe - Use exclusive code CEO10 for 10% off

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'.

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!

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'.

Breath Hold Practice Routine

This routine focuses on practicing breath holds, which can help improve your respiratory function, increase your tolerance for carbon dioxide, and promote overall relaxation. By practicing breath holds, you can learn to control your breathing and reduce stress and anxiety. 🌲

Andrew Huberman has done extensive research on this! We recommend you watch this video with Dr. Daniel Lieberman: https://youtu.be/ujRwf1HdNjk?si=OFVzsw2NZA4YeYuV

In this episode, Steven sits down with the award-winning author and science journalist James Nestor:

# Episode Timestamps

• 00:00 Intro
• 02:03 My Mission Will Fix People's Health
• 09:15 Why Breathing Is The Pillar of Our Health
• 14:46 Groundbreaking Experiment About Nose Breathing Benefits
• 21:07 What Are We Doing Wrong With Our Breathing?
• 31:05 Why Do We Have The Ability To Breathe Through Our Mouths If It's So Bad?
• 34:56 The Benefits of Breathwork for Long COVID
• 36:36 Children Breathing Wrong Is Causing Them To Suffer
• 51:46 The Surprising Greatest Indicator of Longevity
• 57:04 Practical Steps: Change the Way You Breathe
• 01:02:40 How Our Psychology and Stress Are Affecting Our Breathing
• 01:13:17 Ad Break
• 01:14:13 Are Face Masks Actually Making Us Sicker?
• 01:16:49 Why The Air In Your Room Is Slowly Killing You Every Day
• 01:28:03 Quick Morning Routine to Check Your Health Levels
• 01:32:45 Science-Backed Way of Reverting Asthma
• 01:38:07 Practical Tip To Stop Mouth Breathing
• 01:41:16 The Life-Changing Benefits of Breathwork
• 01:54:23 Last Guest's Question

# Resources

• James Nestor's book: Breath: The New Science of a Lost Art
• CO2 monitor: https://amzn.to/47ud6vH

# Follow James Nestor

• Instagram: https://bit.ly/45EuVrn

# Join the Channel

• https://bit.ly/3Dpmgx5

# Pre-order the Host's New Book

• 'The 33 Laws Of Business & Life': https://smarturl.it/DOACbook

# Follow the Host

• Instagram: http://bit.ly/3nIkGAZ
• Twitter: http://bit.ly/3ztHuHm
• Linkedin: https://bit.ly/41Fl95Q
• Telegram: http://bit.ly/3nJYxST

# Sponsors

• Huel: https://g2ul0.app.link/G4RjcdKNKsb
• Whoop: join.whoop.com/CEO

This routine focuses on developing the habit of nasal breathing, which is essential for optimal respiratory function and overall health. By practicing nasal breathing throughout the day, you can improve your oxygen intake, reduce stress, and promote better sleep. 🍃

Diaphragmatic Breathing Routine

This routine focuses on developing proper diaphragmatic breathing, which is essential for optimal oxygen intake and overall respiratory health. By practicing diaphragmatic breathing, you can improve your lung capacity, reduce stress, and promote better sleep. 🌳

Andrew Huberman has done extensive research on this! We recommend you watch this video With Dr Daniel Lieberman next: https://youtu.be/ujRwf1HdNjk?si=OFVzsw2NZA4YeYuV

In this new episode Steven sits down with the award-winning author and science journalist James Nestor:

00:00 Intro
02:03 My Mission Will Fix People's Health
09:15 Why Breathing Is The Pillar of Our Health
14:46 Groundbreaking Experiment About Nose Breathing Benefits
21:07 What Are We Doing Wrong With Our Breathing?
31:05 Why Do We Have The Ability To Breathe Through Our Mouths If It's So Bad?
34:56 The Benefits of Breathwork for Long COVID
36:36 Children Breathing Wrong Is Causing Them To Suffer
51:46 The Surprising Greatest Indicator of Longevity
57:04 Practical Steps: Change the Way You Breathe
01:02:40 How Our Psychology and Stress Are Affecting Our Breathing
01:13:17 Ad Break
01:14:13 Are Face Masks Actually Making Us Sicker?
01:16:49 Why The Air In Your Room Is Slowly Killing You Every Day
01:28:03 Quick Morning Routine to Check Your Health Levels
01:32:45 Science-Backed Way of Reverting Asthma
01:38:07 Practical Tip To Stop Mouth Breathing
01:41:16 The Life-Changing Benefits of Breathwork
01:54:23 Last Guest's Question

You can purchase James' book, 'Breath: The New Science of a Lost Art', here: https://amzn.to/3FTO50Y

You can get yourself a CO2 monitor here: https://amzn.to/47ud6vH

Follow James:
Instagram: https://bit.ly/45EuVrn

Join this channel to get access to perks:
https://bit.ly/3Dpmgx5

My new book! 'The 33 Laws Of Business & Life' pre order link: https://smarturl.it/DOACbook

Follow me:
Instagram: http://bit.ly/3nIkGAZ Twitter: http://bit.ly/3ztHuHm Linkedin: https://bit.ly/41Fl95Q Telegram: http://bit.ly/3nJYxST

Sponsors:
Huel: https://g2ul0.app.link/G4RjcdKNKsb
Whoop: join.whoop.com/CEO

Mel Robbins on Taking Action Before Motivation

Practice Mel's 'behavior-first' approach to create positive change in your life by taking action first, before worrying about motivation or mindset.

If you enjoyed this video, I recommend you check out my first conversation with Mel, which you can find here: https://www.youtube.com/watch?v=0kOtvoX88J0

# Video Timestamps

• 00:00 Intro
• 03:14 Why you can take your life in a new direction whenever you want
• 06:44 How to ACTUALLY act on what you know you should do
• 14:20 The 'what if' moment that will change your life
• 18:52 It breaks my heart how stuck people feel
• 20:49 Why you need to WANT change to actually change
• 25:41 Why motivation is garbage
• 31:41 Why people don't change even when they say they want to
• 34:24 How do we know what we really want?
• 39:57 The fastest way to take control of your life
• 45:18 What not caring what others think REALLY does for you
• 49:20 "Stay in your peace, stay in your power"
• 51:00 The best advice I ever received
• 55:35 Your partner Chris
• 57:14 Setting goals that align with you
• 01:02:19 Why you need to stop letting people's reactions affect you
• 01:05:47 Ads
• 01:07:12 Your ADHD diagnosis
• 01:15:29 Finally understanding myself
• 01:17:34 The link between trauma and ADHD
• 01:19:56 Menopause, it's all so confusing
• 01:25:49 Menopause struggles
• 01:27:46 What's your goal?
• 01:30:19 The last guest's question

You can listen to 'The Mel Robbins Podcast', here: https://apple.co/3R5qJLg

# Follow Mel

• Instagram: https://bit.ly/47WT0ub
• Twitter: https://bit.ly/482JWUO
• YouTube: https://bit.ly/4a784XW

Join the waitlist for The Conversation Cards: http://theconversationcards.com/

# Listen on

• Apple Podcast: https://podcasts.apple.com/gb/podcast/the-diary-of-a-ceo-by-steven-bartlett/id1291423644
• Spotify: https://open.spotify.com/show/7iQXmUT7XGuZSzAMjoNWlX

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# Follow Steven Bartlett

• Instagram: https://www.instagram.com/steven/
• Twitter: https://x.com/StevenBartlett?s=20
• Linkedin: https://www.linkedin.com/in/steven-bartlett-56986834/

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Start your day with this empowering morning routine inspired by Mel Robbins' advice. It includes protocols to help you take control of your life, manage emotions, and develop positive habits.

The Mel Robbins Podcast

Throughout the day, practice Mel's 'let them' theory to avoid controlling others and focus on what you can control - your own actions and mindset.

If you enjoyed this video, I recommend you check out my first conversation with Mel, which you can find here: https://www.youtube.com/watch?v=0kOtvoX88J0

Timestamps:

• 00:00 Intro
• 03:14 Why you can take your life in a new direction whenever you want
• 06:44 How to ACTUALLY act on what you know you should do
• 14:20 The 'what if' moment that will change your life
• 18:52 It breaks my heart how stuck people feel
• 20:49 Why you need to WANT change to actually change
• 25:41 Why motivation is garbage
• 31:41 Why people don't change even when they say they want to
• 34:24 How do we know what we really want?
• 39:57 The fastest way to take control of your life
• 45:18 What not caring what others think REALLY does for you
• 49:20 "Stay in your peace, stay in your power"
• 51:00 The best advice I ever received
• 55:35 Your partner Chris
• 57:14 Setting goals that align with you
• 01:02:19 Why you need to stop letting people's reactions affect you
• 01:05:47 Ads
• 01:07:12 Your ADHD diagnosis
• 01:15:29 Finally understanding myself
• 01:17:34 The link between trauma and ADHD
• 01:19:56 Menopause, it's all so confusing
• 01:25:49 Menopause struggles
• 01:27:46 What's your goal?
• 01:30:19 The last guest's question

You can listen to 'The Mel Robbins Podcast' here: https://apple.co/3R5qJLg

Follow Mel:

• Instagram: https://bit.ly/47WT0ub
• Twitter: https://bit.ly/482JWUO
• YouTube: https://bit.ly/4a784XW

Join the waitlist for The Conversation Cards: http://theconversationcards.com/

Listen on:

• Apple Podcast: https://podcasts.apple.com/gb/podcast/the-diary-of-a-ceo-by-steven-bartlett/id1291423644
• Spotify: https://open.spotify.com/show/7iQXmUT7XGuZSzAMjoNWlX

Join this channel to get access to perks: https://www.youtube.com/channel/UCGq-a57w-aPwyi3pW7XLiHw/join

Follow Steven Bartlett:

• Instagram: https://www.instagram.com/steven/
• Twitter: https://twitter.com/StevenBartlett
• LinkedIn: https://www.linkedin.com/in/steven-bartlett-56986834/

Sponsors:

• Uber One: https://www.uber.com/gb/en/u/uber-one/
• Huel: https://g2ul0.app.link/G4RjcdKNKsb
• Conversation Cards: https://thediary.com/products/the-cards

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

Follow Dr Andy

• Twitter: https://bit.ly/3IasClR
• Instagram: https://bit.ly/3wuEigJ

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Get tickets to The Business & Life Speaking Tour: https://stevenbartlett.com/tour/

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.