Stopping food intake three hours before bedtime significantly improves sleep quality and provides cardiovascular benefits by enhancing parasympathetic activity.

“getting that last hour of the day doing things to push down on cortisol, push down on stress, lower heart rate, not eating, and that certainly that last hour before sleep, ideally three. Um, I feel like that small change can make a an outsized positive difference.”

Alcohol is a sedative that fragments sleep and severely disrupts restorative REM sleep.

“alcohol is in a class of drugs that we call the sedatives and sedation is not sleep”

Engaging in vigorous intensity exercise for 10 minutes can immediately increase neuronal connections and improve executive function.

“there's been studies showing that you have an improvement in executive function by like 14%, which is pretty big. I think it was like a 50 millisecond improvement processing speed or something which doesn't sound a lot but actually it translates to a big improvement in executive function.”