2:42 The current climate in the US

People are seeking more resources about their health and wellbeing

3:31 Describing �brain health�

It�s a life-course approach to wellness

It�s about how you think, move and feel

4:18 What optimal brain health looks like

It�s individual to you , but there are overlapping facets

There�s a shift in the brain health field

�Have the quality of life for the years that we�re living�

5:11 Differing perspective on optimal brain health

The Global Brain Institute�s survey on the global perspectives

Impact on being a mainstream term

1940s WHO definition of health: �a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity�

6:45 What causes differences in personality and intelligence?

�We are all unique�

Rapid development happens at a young age

The role of early years education

7:42 The main brain risk factors

The Lancet Commission Study

Consider the 7 factors from the neck up

Lessons from the latest research in physically protecting our brains

Hearing health

The need for 7 � 9 hours of quality sleep

The link between heart and brain health

The impact of our environment and how we engage with it (e.g. air pollution, social connection, etc)

11:55 Krystal�s personal experience with an isolated seizure

Still deals with ongoing neurological conditions

Her experience with US healthcare system at the time: �there had to be a better way to improve and bring everything together�

Empathising with the individuals she works with

14:26 What causes forgetfulness

Not giving full attention to the activity

It takes usually 8 seconds for something to become a memory

The Doorway Effect: not a complete answer yet why we get �blocks�

16:50 Storage vs retrieval with our memories

Our brains like the bizarre and novel

Allocating our mental capacity to learning new skills instead of remembering anniversaries or birthdays

The World Memory Championships

19:20 Memory glitches

Warning signs are when they continue to increase

It�s a good sign if you�re aware of them

21:04 Exercises that keep our brains nimble

�What makes your brain sweat?�

Needs to be three things: new, novel and challenging

15 minutes of brain activity a day

23:44 Learning new things effectively

Vary the way you learn (e.g. written, oral, movement, etc.)

Easy to learn in different ways today

Make it a challenge without it being frustrating

25:16 Lifestyle habits to adopt

Self-awareness of your lifestyle

Incrementally change and improve your habits

�It�s never too early or too late�

Diet, physical activity and sleep

27:27 Role of Omega-3 Fatty Acids and other nutrients in our diet

Healthy fats are fuel for the brain

Eating foods that look like a body organ (e.g. walnuts/ the brain)

Reduce processed foods and increase wholefoods

Importance of hydration: brain can get dehydrated in two hours

Be in tune with your mood and performance to also note the positive/ negative impact of your diet

32:44 Impact of long-term stress on our brains

Overactivates our stress-response systems

Can lead to anxiety, depression, poor digestion, weight, headaches, poor sleep

90% of our stress hormone, cortisol, is produced in our gut

34:03 Practical steps to reduce long-term stress

Build a �stress-busting toolbox�

Physical activity, being outdoors, socialising, going inward

The power of time out

36:38 Professor Ian Robertson on using language to harness stress

�Language helps shape our perception, and perception is the mind-constructed model of our experience � which is our reality�

Shift from threat mindset to a challenge opportunity

�I am excited� affirmation

It takes work

38:32 Her time at Trinity College

Studied with Professor Ian Robertson and Brian Lawlor

The Global Brain Health Institute

40:41 Does language work for some and not for others?

Negativity bias and the cycle of ruminating is a form of protection

It takes active work to break that cycle, but it becomes easier over time

�It�s something we can all do�

43:23 Relationship between confidence and being positive, and having a healthy aging brain

Professor Becca Levy�s 2002 study on the perception of aging and its impact on our longevity of life

Buffering dementia through this habit

Seeing more supporting studies

45:28 The impact of living a life with purpose

Proof from the Blue Zones about having purpose

Have a purpose bigger than you, eg. family, service, etc.

47:24 Practising restfulness

Brain breaks throughout the day

Grounding activities

48:49 What deep sleep does for us and some practical tips

The body�s cleansing cycle

Memory restoration

Establish a routine, and don�t �bank on the weekend�

Identify relaxation rituals

Treat your room like your oasis

Avoiding blue light from electronic devices approximately 1 hour before bed

52:15 The role of meditation

Neuroimaging has revealed the positive impact of regular practice

Strengthens the amygdala, the emotional control center of our brain, which helps regulate our emotions

Improvements of the hippocampus: our memory part of the brain

Supports people with neurological disorders

Alters our brainwave states

54:40 Recommended forms of meditation

Kirtan Kriya meditation, from the Kundalini yoga tradition. It�s guided, structured, and works on: posture, breath, movement, visualisation, and the motor and sensory areas of the brain.

Binaural beats

Explore other yoga and mindful techniques

Start with just a minute a day

57:51 On the vagus nerve: the longest nerve in our body

Carries signals from the brain to the body

Has a big role in our appetite, digestion, and rest

1:00:18 What neuroplasticity is, and how it can help us

It�s our brain�s ability to adapt and change

The need for lifelong learning

Studies will help provide a better definition of what lifelong learning is. It�s currently defined as �educational attainment�.

Learn things beyond your professional work life

Make learning and stimulation a normal activity

1:05:50 The key to habituising our habits

Be consistent, but know what your body and mind is telling you on the day

Setting achievable goals (e.g. SMART)

1:07:44 Tell-tale signs of an aging brain

Aging process begins after aged 45

�Everything is aging with us as we go�

Links with lifestyle can speed up or slow the aging process

1:08:44 Risks on the brain through aging

Awareness of normative changes and your perception of aging

�Your brain and body doesn�t know our chronological age�

1:10:51 Is dementia a uniquely human disease?

Otherwise known as cognitive dysfunction syndrome

Known to be in other animals too

Benefits of being with animals like dogs for individuals with dementia

Growth of popularity in pets during Covid-19

1:15:50 Tricking yourself to being younger

�Counterclockwise� by Ellen Langer and her experiments to trick our perception of age

Powerful tactic for those with dementia

1:18:15 Effects on our brain when we socialise

Positive impact from as little as ten minutes of daily chit-chat/ conversation with someone else

Interconnect with people 12 times a week

Covid has brought a greater appreciation for social health

Connect with at least one person a day

1:21:Our relationship with social media

Set boundaries as our personal time is a valuable resource

Digital Dementia: breaking down people�s cognitive abilities

The average attention span has shortened from seven to two minutes