Exploring Chronotypes, Circadian Disruption, and Shifting Sleep Schedule

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Exploring how epigenetic changes can impact our circadian rhythms, the chapter delves into the personal experience of biohacking to shift sleep schedules. The discussion also includes tips on improving sleep and strategies for managing distractions and fatigue.

In this episode, Nicole Vignola, a neuroscientist with a BS in Neuroscience and a Master of Science in Organizational Psychology, explains how to rewire the brain for better decision-making and lasting change. You will learn about neuroplasticity, the science behind creating and undoing brain pathways, and practical strategies for forming new habits. Nicole shares the importance of visualization, taking strategic breaks, and focusing on strengths rather than weaknesses. She discusses the concept of mental currency and how to allocate energy effectively.

The episode also covers how to manage negative thoughts, boost positive thinking, and the role of myelination in habit formation. Nicole explains how to use visualization paired with physical activity to reinforce new habits and prepare for setbacks. This episode provides actionable advice for anyone looking to improve mental health, enhance cognitive function, and create lasting positive changes in their life.

Nicole’s new book, “Rewire: Break the Cycle, Alter Your Thoughts and Create Lasting Change (Your Neurotoolkit for Everyday Life)” is out now!

Timestamps:

(00:01:02) Introduction to Nicole Vignola and her work
(00:01:44) The importance of affirmations and voice modulation
(00:06:31) Fundamentals of neuroplasticity
(00:09:42) The future of neuron regeneration
(00:13:54) Habits, myelination, and cognitive energy
(00:19:03) Mental currency and vigilance decrement
(00:23:32) Trying harder vs. strategic rest
(00:28:05) Morning vs. evening energy dynamics
(00:29:24) The role of strategic breaks
(00:31:27) Focusing on strengths over weaknesses
(00:35:59) Managing negative thoughts and default mode network
(00:43:03) Tools for creating positive thoughts
(00:47:39) Healing trauma and synaptic rewiring
(00:50:58) Gratitude practice and neuroplasticity
(00:55:31) Longevity and healthy aging
(01:01:20) Nicole's perspective on living past 100

Sponsors:

Timeline | Go to TimelineNutrition.com/Dave to get 10% off your first order.
Apollo Neuro | Head to ApolloNeuro.com/DaveAsprey to save 15% on an Apollo Wearable

Resources:

Nicole’s new book, “Rewire” is out now! Go to NicolesNeuroScience.com
Dave Asprey’s Book ‘Smarter Not Harder’ is out now: https://daveasprey.com/books
Follow Nicole on Instagram: @nicolesneuroscience
Learn How To Sleep: SleepWithDave.com
Follow Dave on Instagram: @Dave.Asprey
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