Trigger a significant increase in adrenaline immediately after a learning bout (cognitive or physical) to dramatically enhance memory and reduce the number of repetitions required for retention.
Maintain a calm, highly focused state during the learning process, then intentionally spike adrenaline immediately afterwards to maximize the stamping down of new memories.
Practice 13 minutes of daily meditation for at least 8 weeks to significantly improve attention, memory, mood, and emotional regulation.
Perform daily meditation sessions early in the day (e.g., after waking, before 5 PM) to enhance cognitive function without disrupting nighttime sleep quality.
Utilize deliberate cold exposure (cold shower, ice bath) immediately after a learning session to safely evoke an adrenaline release and enhance memory without pharmacology.
Engage in physically challenging exercise that spikes adrenaline (e.g., a hard run) immediately after a learning bout to enhance memory consolidation.
Incorporate a minimum of 180-200 minutes per week of Zone 2 cardiovascular exercise to support overall brain health, cardiovascular fitness, and hippocampal neurogenesis.
Perform load-bearing exercises (running, weightlifting, bodyweight movements) to stimulate osteocalcin release from bones, which travels to the brain to enhance hippocampal function and memory.
Consider performing exercise (especially for blood flow and osteocalcin release) 1-3 hours before a learning session to augment hippocampal function and prepare the brain for memory formation.
Volitionally take physical or mental photographs of objects or scenes you want to remember, as the act of framing and capturing the image enhances visual memory, regardless of whether you revisit the photo.
Actively take ‘mental snapshots’ (e.g., by blinking and deciding to capture an image) to significantly enhance visual memory, almost as effectively as using a physical camera.
Be aware that enhancing visual memory through photo-taking (physical or mental) may inhibit the memory for associated auditory information from that experience.
Employ sheer repetition of information or skills to activate and strengthen neural circuits, which is a fundamental method for laying down memories.
Do not chronically elevate adrenaline levels during and after learning, as it’s the delta (sharp increase from a lower baseline) that enhances memory, and chronic stress can impair learning.
Utilize Non-Sleep Deep Rest (NSDR) protocols, like Yoga Nidra, for deep relaxation and to restore cognitive and physical energy, especially when a low-attention state is desired.
Drink 1 packet of Element in 16-32 ounces of water first thing in the morning and during physical exercise to ensure proper hydration and electrolyte balance for optimal brain and body function.
Take Athletic Greens daily (once or twice) to cover basic nutritional needs, address deficiencies, and support microbiome health with probiotics, vitamins, and minerals (including D3K2).
Access a free 30-day trial of the Waking Up app for guided meditation programs, mindfulness training, yoga nidra, and NSDR protocols to explore different mental states and improve well-being.
Claim a free sample pack of Element electrolyte drink mix (sodium, magnesium, potassium without sugar) with any purchase to support critical hydration and cellular function.
Claim a special offer of five free travel packs and a year’s supply of Vitamin D3K2 when trying Athletic Greens, an all-in-one vitamin-mineral probiotic drink.