Neuroscience: Upgrade and Protect Your Brain with Dr Tommy Wood
High Performance Health
Improving Sleep Metrics through Physical Activity and Relaxation
Breaking up the day with movement or relaxation can lead to improvements in sleep metrics. People who are overly sympathetically driven during the day may have lower heart rate variability and struggle to achieve deep rest at night. Incorporating intervals of breathing exercises, short walks, or other activities throughout the day can enhance metrics like heart rate variability, leading to improved sleep quality. Activities such as walking outdoors and engaging in physical exercise have been shown to positively impact sleep metrics.
Angela is joined by neuroscience expert, Dr. Tommy Wood, who shares insights on building a better brain and optimising cognitive function across the lifespan.
He discusses the importance of exercise on brain health, the impact of different types of exercise on cognitive function, and the benefits of separating tasks to maximise productivity. They also look into the concept of cognitive gears, the effects of multitasking, and the significance of incorporating low cognitive gear activities to unwind before bedtime.
KEY TAKEAWAYS
- We need to emphasise the importance of structuring the workday to optimise productivity by chunking tasks based on cognitive gears and personal energy rhythms.
- Multitasking, especially when it involves complex tasks, can be detrimental to cognitive performance and learning. Focusing on one task at a time is more effective for deep work and skill acquisition.
- Engaging in low cognitive gear activities, such as repetitive tasks or household chores, can provide a cognitive break and recharge the brain.
- Prioritising deep work in the morning when energy levels are high and saving less demanding tasks for later in the day can enhance overall productivity.
- Maintaining a balance between focused work, breaks, and low cognitive gear activities throughout the day can help optimise cognitive function and prevent burnout.
BEST MOMENTS
"I think there's a few different ways to think about this”
“One measure that I really like is the cognitive gears, which is something that a former colleague of mine, James Hewitt, has kind of popularised. He puts us into three main brain states or cognitive gears and actually relates them to exercise."
"I can imagine at that point, right, you're unplugging, you're going to spend time with your partner. If you then go back to work, that's going to create a whole new buzz of energy."
"The kind of multitasking that humans are very good at is parallel processing multiple complex related skills at the same time."
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ABOUT THE GUEST
Tommy Wood BM BCh, PhD is a neuroscientist, elite-level professional nerd, and performance consultant to world class athletes in a dozen sports. He received an undergraduate degree in biochemistry from the University of Cambridge, a medical degree from the University of Oxford, and a PhD in physiology and neuroscience from the University of Oslo. Tommy is an Assistant Professor of Pediatrics and Neuroscience at the University of Washington and Visiting Scientist at the Institute for Human and Machine Cognition. His research focuses on brain health and brain injury treatment across the lifespan, as well as developing easily-accessible methods with which to track health, performance, and longevity in both professional athletes and the general population. Tommy serves as deputy editor of the Wiley Journal Lifestyle Medicine, is a Director of the British Society for Lifestyle Medicine, and consults for a number of digital health companies and charities that focus on how lifestyle and the environment can affect long-term health and chronic disease.
ABOUT THE HOST
Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.
Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. Angela’s BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist.
The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode.
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Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.
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