Dr. Tara Swart

So the accountability piece, which we discussed, but also creating the conditions in your body for your brain to be able to do all of that stuff. And so, you know, this is a bit of repetition, but sleeping roughly eight hours a night, having regular sleep and wake times seems to have an additional benefit. We don't know why. So within an hour. So go to sleep between 10 and 11, wake up whenever.

Not being sedentary. So being physically active doesn't necessarily mean you have to pound it at the gym. To be honest, in terms of neuroplasticity, you don't want to do too much high intensity exercise because it spikes your cortisol levels. So it's better to do kind of quite gentle exercise. Eating 30 different plant products a week and varying the color as much as possible.

Not being sedentary. So being physically active doesn't necessarily mean you have to pound it at the gym. To be honest, in terms of neuroplasticity, you don't want to do too much high intensity exercise because it spikes your cortisol levels. So it's better to do kind of quite gentle exercise. Eating 30 different plant products a week and varying the color as much as possible.

you know, managing your stress, whether it's through meditation or just like removing the causes of stress. If you're doing and being hydrated, if you are doing all of those things and you want to play at level two of the game, you could start doing time-restricted eating. So only eating between, I only eat between 12 noon and 8 p.m., but you could do 8 a.m. to 8 p.m.

you know, managing your stress, whether it's through meditation or just like removing the causes of stress. If you're doing and being hydrated, if you are doing all of those things and you want to play at level two of the game, you could start doing time-restricted eating. So only eating between, I only eat between 12 noon and 8 p.m., but you could do 8 a.m. to 8 p.m.

So that kind of fasting is very beneficial for your brain as well, but only if you've got the foundations right. It's not going to help you if you don't.

So that kind of fasting is very beneficial for your brain as well, but only if you've got the foundations right. It's not going to help you if you don't.

Well, it helps to regulate your blood sugar levels. So, you know, spiking blood sugar levels aren't good for your body or your brain. And fasting and calorie restriction, they do have like brain health and longevity benefits, but that only if your foundations are right.

Well, it helps to regulate your blood sugar levels. So, you know, spiking blood sugar levels aren't good for your body or your brain. And fasting and calorie restriction, they do have like brain health and longevity benefits, but that only if your foundations are right.

Somebody who's stressed or eats badly or doesn't sleep enough will not benefit from time-restricted eating or intermittent fasting because it is a form of stress on your body, but it's a form of stress that your body can take and use to build resilience if the baseline level of stuff is good.

Somebody who's stressed or eats badly or doesn't sleep enough will not benefit from time-restricted eating or intermittent fasting because it is a form of stress on your body, but it's a form of stress that your body can take and use to build resilience if the baseline level of stuff is good.

Yeah.

Yeah.

Yeah, that's great.

Yeah, that's great.

Absolutely.

Absolutely.

It will get to that, but there's actually a little bit of a jumpstart to that, which is really helpful, particularly in terms of confidence and self-esteem, which is that usually there's a particular recurring negative thought that's associated with feelings of lack of confidence.

It will get to that, but there's actually a little bit of a jumpstart to that, which is really helpful, particularly in terms of confidence and self-esteem, which is that usually there's a particular recurring negative thought that's associated with feelings of lack of confidence.

Um, so if you can identify what that is and create a positive affirmation that's like the opposite of it or something that counteracts it, then that can be a great way to get started. My phrase would have been, it has to be perfect and it's not going to be perfect.