Brain Coach to Elite Athletes and Execs Shares Top Tips to Improve Cognitive Performance and Memory with Louisa Nicola

If you have a high omega-3 index, and this is 8% or more... You can increase your life expectancy by 5 years by having a high omega-3 index.

As a general rule, we want to be aiming at around, I would say, 30% of your total sleep time to be comprised of deep sleep and 20% of total sleep time to be comprised of REM sleep.

The nervous system... That, first and foremost, that is, I call it the federal government of the entire body... If that's not optimized, then if you keep working down the tree, then the rest of the body... that's not going to be optimized.

Some of the best research that's out there that talks about sleep deprivation on planes says that you should try and get as much sleep as possible before you get on the plane.

The biggest disruptor when it comes to insomnia is anxiety and stress. So, no matter what, if you are anxious and you are stressed, it's going to either prevent you from falling asleep or it's going to wake you up in the night.

I always say you're preparing for sleep the moment that you wake up.

When it comes to head trauma, depending on the velocity at which you get hit and the impact, that should determine the recovery. And so, if you just have a light hit, you may not need a week recovery. If you get hit really hard, you should take at least a month off.

If you are not eating well, sleeping well, and exercising, your brain is going to fatigue faster, and therefore, you won't have the brain energy to be rational, to think properly.

50 million people worldwide are affected by Alzheimer's disease. And that number is said to triple by the year 2050.

If you look back, you know, prehistoric times, we were sleeping around 12 hours a day, and we were really regenerating our brain. And that's what sleep is there for.