Neuroscience of a High Performing Brain (Part 1): Sleep, Trackers, Cortisol, Blue light, Nootropics and a look at Angela’s Brain with Dr Andrew Hill

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In the first of a two-part conversation, Angela talks to Dr Andrew Hill, a brain mapping expert, to explore the intricacies of brain mapping and its implications for optimising mental performance and overall well-being.

They discuss the science behind brain waves, the importance of sleep quality, and how various lifestyle factors, such as diet and exercise timing, can influence cognitive function. Andrew shares insights on the significance of deep sleep, the role of nutrition in brain health, and the effectiveness of sleep trackers, while debunking common myths about circadian rhythms and light exposure.

KEY TAKEAWAYS

• Brain mapping involves measuring the brain's resting resources using EEG to analyse brainwave patterns.
• It helps identify tendencies related to attention, stress, sleep, and cognitive processing, rather than specific thoughts or feelings.
• Quality of sleep is crucial for cognitive function and overall health.
• Poor sleep can lead to issues like memory difficulties and cognitive decline, but improvements in sleep quality can lead to quick recovery in brain function.
• Eating patterns significantly influence circadian rhythms. Fasting before bed and timing meals appropriately can enhance sleep quality and metabolic health.
• Morning activity in a fasted state is also beneficial for regulating circadian rhythms.
• While sleep trackers can provide insights into sleep duration and patterns, they may not accurately measure the quality of deep sleep or REM sleep.
• Self-reporting on sleep quality can be just as effective as using these devices.

BEST MOMENTS

"Brain mapping is measuring the patterns, the resting resources in your brain... it’s mostly picking up how you tend to be. The resources in terms of their general way of being."

"If you have a habit of eating before bed, you're going to chronically be under-rested because you're not getting into deep sleep."

"I think humans are ultimately quite adaptable... people that think they're night owls are people that have dysregulated circadian rhythms."

"The most sophisticated sleep trackers are no more accurate than self-report after a month of self-report."

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ABOUT THE GUEST

Dr. Andrew Hill is the founder of Peak Brain Institute and a leading neurofeedback practitioner and biohacking coach for clients worldwide.

He has lectured on psychology, neuroscience, and gerontology at UCLA’s Department of Psychology where he received a PhD in Cognitive Neuroscience.

At Peak Brain, Dr. Hill provides individualized training programs to help you optimize your brain across goals of stress, sleep, attention, brain fog, creativity, and athletic performance. He is the host of the Head First podcast and continues to do research on attention and cognitive performance.

Instagram:

@andrewhillphd

@peakbrainLA

Youtube: www.youtube.com/DrHill/

Websites:

www.