Bill's Brain Blog
Brains are complex
We can take expensive snap shots and these can be very worthwhile, but they are also snap shots in time. What can we track, measure and improve? How do we experience our brains and how do we observe improvement?
- Energy Levels
- Mood Stability
- Sleep
- Stress
- Thinking Ability
Personal Energy Levels
Personal Energy level is very important for success in accomplishing your goals in life.
Measures
Welltory App
- How much you have available to get things done
- Welltory app
- Harvard Tips
Types of Energy
- Physical
- Emotional
- Mental
- Spiritual
Nutrition
- Complex carbs for sustained energy
- Protein to build muscle & brain
- Good oils for brain
Behavior
Personal Energy Article
- Sleep
- Exercise/ Activity
Mood Stability
Stability of mood allows me to experience this full range and also to experience life as I choose rather than careening from mood to mood through my day.
We all experience a range of moods. Careening from one to another is challenging. Choosing and staying in a mood allows us to better control how we live and experience life.
I choose to Live life as a rainbow fully experiencing each color and moving on to the next. I use the links below to more fully develop my experience of mood.
I use Bern Moses list to broaden and deepen my range of moods
I use the DISC style behaviors to explore how others may be engaging life
Measures
Moodscope
- General Day-to-day Mood (S)
- Metheval Mood questionare
Nutrition
- Omega 3 oils esp. ocean sourced
- Selenium rich foods
- Magnesium
- Food
- Bath Salts
- Whole Grains
- Nuts
- Live Cultures/ probiotics
Behavior
- Enough Sleep
- Meditation
- Add Humor
- Get sunshine & fresh air
- Breath
- Rhythmic activities like walking, jogging, cycling . . . any exercise
Sleep Quality
Both Sleep Quality and Quantity are critical to personal performance. Quantity is under your direct control, here we look at how to make your sleep time most productive.
Measures
SleepCoacher App
- How long to fall Sleep
- 10 to 15 minutes ideal
- Less = you were too tired
- Longer = trouble falling asleep
- insomnia - when you don't fall asleep in 20 minutes better to get up and do something relaxing - reading, dishes . . .
- How long asleep
- Varies with individual, age & circumstances.
- Kids under 10 - 10-14 hr
- Teens 8-10 hr
- adults 7-8 hr.
- Body needs time to rebuild
- Mind needs time to set long term memory
- How many times do you wake up
- Quality of your sleep?
- Shallow Sleep
- Deep Sleep
- Dream Sleep
- How rested are you in the morning (S)
Nutrition
- Plenty of building block foods
- Reduce refined foods
- Large meals too close to bedtime may hurt
Behavior
- Meditation
- Yoga
- Cardio
- Weight Training
- Test to determine how you respond
Stress Management
Our bodies respond to occasional short lived dangerous situations by raising our respiration & heart rates and blood pressure. This prepped us for a Fight or Flight reaction if needed.
Stressor Areas
Welltory
- Physical
- Emotional
- Mental
- Spiritual
- Health
Measure
- How do I Cope (S)
- How do I Respond (S)
- How much stress am I experiencing
This app uses Heart Rate Variability to measure how the body is responding to stress. It has been used since the 60s on astronauts, is widely used in athletic training and is considered accurate and reliable.
Nutrition
- Magnesium - foods and baths
- Omega 3 oils -
- Tea
- Leafy vegetables
- Crunchy vegetables
- Chocolate
Levels of Stress
- Frozen
- Panic
- Crisis
- Anxious
- Worried
- Agitated
- Concerned
- Highly productive
- Calm
- Serene
Behavior
- Acupuncture
- Meditation
- Exercise
- Relaxation
- Laugh
Nutrition
Thinking
thinking is pretty important to most of us. What goes into thinking?
Cathedral Thinking
Imagine this day as perfect
General
The mothers body is where conception and development occur and is where much of our
What is good Nutrition
Deficiencies by Age
There are many good diets and people successful on them. I don't recommend one or another but rather that you find what is working for you and recognize that good ongoing brain performance requires you to supply both your brain and body with the building blocks they need.
- Water
- Protein
- Good Oils - fish, olive oil, avocado
- Look at top 10 nutrient deficiencies and identify which ones may apply to you. Address them and you go a long way to addressing the rest.
Measures
- Memory
- Focus
- Attention span
- Creativity
Builders
- Time with people we care about
- Social
- Work
- Appreciation for work well done
- Showing
- Receiving
- Addressing Stressful situations
- Differently
- More Positive perspective
Nutrition
- Identify top 10 nutrient deficiencies in American diet
- Identify which apply to you
- Choose how to eliminate them
Probably will take more work and thought than you anticipate. The benefit is in the process as much as in the final result.
Our brains are the master control center so performance is impacted by shortages in key ingredients that affect all systems including points beyond the nervous system.
Behavior
- Brush & Floss twice daily
- Eat for nutrition not reward
- Energy - brain uses 20 to 25% of body calories normally.
- Relaxed to sleep during
- Careful to be alert when leaving
- Mood
- Avoid Toxic people
- Avoid stressful circumstances
- Share prickly with those close.
- Sleep
- plan for a little extra
- May run out of steam a little early
- Afternoon nap
- Physical Activity
- walking
- normal workout
- Meditation -
- Yoga -
- Choose patterns
- breathing
- Thinking -
Measures
- Cognitive test above taken once a year.
- Blood Homocysteine test
Nutrition
App
Behavior
- Sleep
- Physical Activity
- Meditation
Nutrition
- Identify top 10 nutrient deficiencies in American diet
- Identify which apply to you
- Choose how to eliminate them
Probably will take more work and thought than you anticipate. The benefit is in the process as much as in the final result.
Our brains are the master control center so performance is impacted by shortages in key ingredients that affect all systems.
Measures
- Memory
- Focus
- Chinese Herbs
Contact Us
Nutrition
App
Behavior
- Sleep
- Physical Activity
- Meditation
Nutrition
- Identify top 10 nutrient deficiencies in American diet
- Identify which apply to you
- Choose how to eliminate them
Probably will take more work and thought than you anticipate. The benefit is in the process as much as in the final result.
Our brains are the master control center so performance is impacted by shortages in key ingredients that affect all systems.
Measures
- Memory
- Focus
- Chinese Herbs
Moses Emotion
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Bill's Brain Blog
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2019