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5 Life Changing Perspectives By 30

I’m 30! Like today is my birthday! Happy birthday to me! Let’s gooooo (Tom Brady style)! So today I’m going to take a little different approach to the post and detail five of the most important perspectives I’ve acquired over three decades on this earth. That’s 30 years! Because I’m 30! And hopefully shed some light on what I’ve learned and what’s allowed me to be so happy. Besides the fact that it’s my birthday and I’m 30! Let’s get into it! One of the things that’s changed for me is my perspective on money. Throughout high school and college, I was always interested in becoming wealthy and buying a Tesla, a jet ski, and a mansion on the water. I really thought money and status symbols would lead towards happiness. But that just isn’t the case. There’s many rich people driving Lamborghinis to their third house wishing for an accident to end it… Read More

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Dopamine… The Key to Mood and Motivation

Dopamine is a word that’s increased in popularity every year with many people knowing it as the pleasure or feel-good hormone [1,2]. Eat a delicious chocolate bar? Dopamine hit. Scroll past a hilarious Tik Tok? Dopamine hit. Successfully toss an eaten apple core into your compost bucket fifteen feet away? Dopamine hit. Dopamine is this hormone that produces pleasure often from addictive or unhealthy behaviors, or does it? If dopamine isn’t the pleasure hormone it’s advertised to be, what is its purpose? How is it so easily abused and is there a way we can utilize our dopamine system to drive sustained positive mood and productive motivation? Well, let’s get into it! It was once thought that surges of dopamine┬ádirectly caused pleasure, but scientists now think dopamine has more to do with getting us to repeat pleasurable activities rather than… Read More

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Are You Getting Enough Vitamin N?

For 99.99% of humanity, we never worried about getting this crucial vitamin because we were bathing in it [1]. But over the past couple hundred years, we’ve mostly escaped it except for weekend adventures. And if you think I’m referring to the Vitamin D provided by sunlight, you’re close! But I’m talking about Vitamin N… Nature! What benefits does exposure to nature have on stress levels, immune health, and our cognitive state? If the benefits are really derived from the environment, what mechanisms are involved? What’s the optimal dosage or time in nature needed to reap these benefits and will I show you my secret source for this elixir of life? Well, if I did, I wouldn’t want tens of my followers all flocking there at once, it getting overcrowded, the town having to close it down, and me never being able to hike there again. So maybe I won’t. Or maybe… Read More

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What The Heck Effect… Why You Binge

What the heck is going on? So, tell me if you’ve had this experience before. It’s a Friday night and you’re sitting down to watch the next episode of Black Mirror. I know, I’m a little late to hop on this bandwagon but at least I made it. And you grab a handful of dark chocolate chips to snack on during the episode because they’re not the unhealthiest snack. And part way through the episode you realize your chocolate chips are gone and are still a little hungry. You could wait until next morning’s breakfast, but you’ve had a stressful week and deserve another serving. So, you grab another handful to snack on for the remainder of the episode. As the episode concludes, you realize the handful of chocolate chips turned into a bag of chocolate chips and the regret sets in. You feel ashamed by your indulgence and almost hopeless about losing… Read More

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Prevent, Slow, and Reverse Alzheimer’s

“We turn now to a potentially major medical breakthrough, the FDA approving the first new treatment for Alzheimer’s in almost 20 years,” ABC News. This drug approval which is supposed to slow cognitive decline in initial stages of Alzheimer’s disease has grabbed headlines from every major news outlet over the past week. At $56,000 per year, you get monthly injections that have only been shown to have statistically significant effects in a small subset of the Alzheimer’s patients. The benefits for that subset of people show that it decreases your cognitive decline by about four months over an 18-month period while causing 40% of patients to have brain swelling and many others to have brain bleeding. In many cases you’ll have to undergo regular, expensive MRI’s just to make sure your brain doesn’t sustain serious side effects with many physicians… Read More

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The Story In My Head

At times, I forget how much I enjoy nothing. And by nothing, I don’t mean putting on a mindless tv show or watching my favorite YouTuber. I don’t mean using technology as an escape or activities as a distraction. I mean the exact opposite. I mean going for a walk without headphones in. Or driving in the car without the radio on. Or sitting on a bench at a park in silence. Or standing in my living room, leaning against the wall, looking out the window. I mean excluding myself from all external stimuli to pay attention to the thoughts running through my head. To spend time examining the feelings I’m having and stories I’m telling myself. To enjoy the slow rush of peacefulness that floods over my mind. It’s weird to explain, but in these moments there’s this calmness I experience that I can only describe as serenity. It’s an untroubled, unstressed… Read More

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Progression Not Perfection

The other week I was listening to Tom Brady being interviewed on the “How Leaders Lead” podcast with David Novak. In this podcast, Tom detailed his lifestyle back in his college days. Back then hamburgers and hot dogs were the usual go-to meals for lunch and dinner. Sleep was never really a priority. And his only focus with fitness was based solely on lifting heavy weights without any regard to recovery. This was surprising to hear as Tom Brady is known for how meticulous he is with optimizing his fitness, nutrition, sleep, and overall health. Tom now has his own line of sleepwear for optimal sleep quality, his own food prep service for optimal nutrition, and his own fitness and recovery regimen for optimal physical performance. Tom embodies the pinnacle of athletic health and wellness and to know his college lifestyle was so similar to everyone else’s is… Read More

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Screen Time vs Green Time

I’ve been golfing a lot more this summer! Tee shots into the woods, fairway shots into the water, chips into the sand, and putts. Lots of putts. The normal golfing experience. But golfing has reminded me that there’s another key component to mental and physical health that I’ve forgotten to cover. While I’ve talked about how decreased screen time (digital minimalism) can dramatically improve mental health, I’ve forgotten about the other side of the equation. Just like you can lose weight by cutting out processed and junk food, you can lose even more weight by adding in servings of fruits and vegetables. So, as we’ve seen mental health improve by lowering the amount of time we spend on a screen, we can see our mental health improve even more by adding in time spent in nature. It’s a two-pronged approach that can really make a significant… Read More

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3 Free Games to Play on Zoom

My 3-Step Guide to Cognitive Health was recently posted on my website. This guide details the 3 most important actions you can take to develop and maintain a fit, sharp and accurate brain. Two of the steps within that guide include staying in contact with your social network and challenging your brain with difficult tasks. With a quarantine in effect because of the current pandemic, my family and I have scheduled weekly family game nights to both stay connected and challenge our brains. It’s been a blast having my mom, dad, two sisters, brother and girlfriend all competing against each other online at once. So fun, I thought I’d share the three games we’ve recently played to stay cognitively fit. I don’t know the official name of this game, but we called it Lies. First, we split up into three teams of two to start. Two teams would play against each other… Read More

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Loneliness is Hurting My Cognitive Health

If I were forced to list the most prominent challenge I’ve faced throughout my life, it’s most likely loneliness. The feeling that I don’t have any close friends who share common interests, goals or mindsets with me. Now I understand everyone is incredibly unique and I’ve forced the problem onto myself but my combination of less popular preferences and prioritizes have made it difficult. Preferring exercise over video games, documentaries over movies and healthy restaurants over bars isn’t popular. Prioritizing my workout sessions over happy hours, education over friends and work over social gatherings hasn’t left me many opportunities for developing a strong social network. I have done this to myself but what I’ve realized while combing through tons of research on brain health is that social health, very well could be the strongest influence… Read More

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