Health & Lifestyle Optimization

Exercise

Exercise is very important for learning and reducing stress. Exercise helps stimulate the production of brain-derived neurotrophic factor (BDNF), improving learning ability and neuroplasticity. In addition, exercise decreases stress hormones like cortisol, enhancing learning ability and reducing stress arousal. Exercise also has positive effects on mood and can help with blood sugar stability. The benefits of exercise are, in general, quite extensive!

Some of the best memory athletes in the world are typically very physically active. World Champion Gunther Karsten, World Champion Alex Mullen, World Champion Andrea Muzzi, and Grandmaster Nelson Dellis, for example, are all highly active. These are some of my memory heroes, of course, whom I wish to emulate.

So how do I go about exercising? I'm typically quite reserved and private, so I exercise at home. I do timed high-intensity workouts. My three favorites are Joanna Soh's weight loss workout, Mike Chang's 5-minute abs workout (which I do very rarely), and Grenade Workout's high-impact 6-minute workout (which I did in 2018).

I've definitely experienced improvements in my mood and mental agility. In addition, I lost some weight.

Meditation and Sound

Meditation can help increase gray matter volume and concentration. It may also elevate dopamine levels in the nucleus accumbens, leading to greater motivation and focus. This has the added benefit of improving neuroplasticity and learning ability. Stress reduction from meditation can lead to better health outcomes and lower baseline anxiety levels.

Some of the meditation exercises I perform include:

• Guided imagery meditation: Visualizing peaceful scenes to promote relaxation
• Progressive muscle relaxation: Systematically tensing and relaxing muscle groups
• Non-sleep deep rest (NSDR): Conscious rest without falling asleep

Supplements

It's best to get nutrition from food, but there were times in the recent past when I skipped meals or ate unhealthily due to occupational demands. Consequently, I turned to supplements to avoid nutritional deficits. There were also many days when I didn't get sunlight due to heavy workloads, making supplements necessary.

Some supplements that support memory and cognitive health include:

• Vitamin D3: Essential for brain health and mood regulation
• Omega-3, 6, and 9: Crucial for brain structure and function
• Vitamin C: Helps prevent oxidative stress in brain cells
• Zinc and selenium: Support testosterone production and focus
• Vitamin B complex: Important for energy production and brain function

Diet

Diet is tough to get right. I was mostly vegetarian from 2018 to 2020 but didn't plan my meals properly, which proved problematic for my health. In mid-2022, I returned to eating meat regularly. I know what my diet should include, but I struggle with discipline. Ideally, I'd incorporate more of the following:

1. Broccoli: Rich in antioxidants and vitamin K
2. Rice: Good source of energy-providing carbohydrates
3. Pumpkin seeds: Excellent source of magnesium and zinc
4. Beans: Plant-based protein and fiber
5. Spinach: Packed with iron and folate
6. Mixed vegetables: Variety ensures diverse micronutrients
7. More fruit: Citrus, pears, peaches, apples provide vitamins and fiber