Dr. Tara Swart

Have you been secretly doing that? No, but I could be doing that instead. I've been going to the gym.

Have you been secretly doing that? No, but I could be doing that instead. I've been going to the gym.

Well, I don't think you can watch the football. I think the whole, like, visualisation and, you know, intention and attention stuff was an important part of it.

Well, I don't think you can watch the football. I think the whole, like, visualisation and, you know, intention and attention stuff was an important part of it.

Well, think about the number of athletes that use visualization as part of their training. Of course, they do the exercise and the practice and everything, but that's hugely used in sports.

Well, think about the number of athletes that use visualization as part of their training. Of course, they do the exercise and the practice and everything, but that's hugely used in sports.

positive things that are in line with my goals yeah I mean what's the harm in imagining yourself more muscular or more youthful alongside eating the dark foods and getting enough sleep you know it's like it's part of the package do you want to know what you should eat so that you can please what is this dark skinned foods

positive things that are in line with my goals yeah I mean what's the harm in imagining yourself more muscular or more youthful alongside eating the dark foods and getting enough sleep you know it's like it's part of the package do you want to know what you should eat so that you can please what is this dark skinned foods

So basically, at the basic level, we want people to have a healthy balanced diet, mostly plant-based. But where you can choose a darker version of a food, the pigment in the skin of that food has higher levels of antioxidants called anthocyanins, and they also contribute to neurogenesis.

So basically, at the basic level, we want people to have a healthy balanced diet, mostly plant-based. But where you can choose a darker version of a food, the pigment in the skin of that food has higher levels of antioxidants called anthocyanins, and they also contribute to neurogenesis.

So it's basically like eating black beans instead of white beans or eating blueberries instead of strawberries. Dark chocolate instead of milk chocolate. Purple sprouting broccoli instead of green broccoli. And good quality coffee counts as well. Yeah, so, you know, I try to vary what I eat, but also always choose the darker option if I can.

So it's basically like eating black beans instead of white beans or eating blueberries instead of strawberries. Dark chocolate instead of milk chocolate. Purple sprouting broccoli instead of green broccoli. And good quality coffee counts as well. Yeah, so, you know, I try to vary what I eat, but also always choose the darker option if I can.

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.

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.