There are now at least half a dozen quality papers published in quality peer-reviewed journals that show that forward ambulation—walking or biking or running—and generating optic flow in particular has this incredible property of lowering activity in the amygdala and thereby reducing levels of anxiety.

If you're somebody who wakes up on average at 7 AM, well then your temperature minimum is 5 AM. And you can be reasonably sure... that your best work is going to be done anywhere from 4-6 hours after your temperature minimum.

Ingesting sufficient levels of omega-3 fatty acids is going to support healthy mood and even can act as an antidepressant. More than a dozen studies have shown that ingesting at least 1,000 mg per day of the EPA form of essential fatty acid is as effective as prescription antidepressants in relieving depression.

For those that want to explore supplements and how they can impact sleep, this combination of about 300-400 mg of magnesium threonate or bisglycinate, 50 mg of apigenin, and 100-200 mg of theanine alone or in combination have been beneficial to many people, and there are excellent studies to support those statements.

90 minutes is about what the brain can handle in terms of a dedicated effort for a high degree of focus ... You'd be amazed how much you can get done in 90 minutes if you are focused.

Fasting increases levels of adrenaline, also called epinephrine, in the brain and body. And when our levels of epinephrine and adrenaline are increased, we learn better, we can focus better. There's terrific data supporting that.

Brain areas involved in attention, brain areas involved in focus and cognition and memory, those are engaged to a greater degree when there is low levels of white noise playing in the background.

It's absolutely clear that one of the major ways that we can increase serotonin, which helps in the transition to sleep, is by ingesting starchy carbohydrates.