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Purpose of the Book
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Why I Wrote This Special Guide
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Brain Regions at a Glance: A Guide to Understanding Key Functions
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Chapter 1: Understanding the Marvel of the Brain at a High Level
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Chapter 2: Brain vs. Mind—What Is the Difference, and Why Does It Matter?
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Chapter 3: The Brain Needs Four Types of Workouts
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Chapter 4: The Brain Needs Three Types of Rest
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Chapter 5: The Brain Needs Three Types of Nutrition
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Chapter 6: Supplemental Nutrients That Fuel Cognitive Performance and Emotional Health
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Chapter 7: Understanding Five Factors Causing Brain Atrophy
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Chapter 8: How to Make the Brain Healthier with Lifestyle Approaches
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Chapter 9: Activating Neurogenesis to Create a Joyful State
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Chapter 10: Activating Hippocampal Neurogenesis: How Fasting and Lifestyle Choices May Strengthen Long-Term Memory
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Chapter 11: The Brain Must Be in Growth Mode to Prevent Neurological & Mental Health Issues
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Chapter 12: Neuroinflammation- How I Learned to Calm the Fire in My Brain and Improve My Mental Clarity
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Chapter 13: Psychological Practices to Enhance Cognitive Clarity and Emotional Stability
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Chapter 14: Practical Steps to Take Control of Destructive Thoughts and Unpleasant Emotions for a Better Life
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Chapter 15: Cognitive Reserves—Future-Proofing Your Brain
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Chapter 16: The Brain’s Energy Demands for Cognitive Performance
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Chapter 17: The Role of Sleep and Circadian Rhythms in Brain Function
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Chapter 18: Stress, Cortisol, and Mental Overload
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Chapter 19: Impact of Fasting on Brain Health, Cognitive Performance, and Emotional Stability
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Chapter 20: Thermogenesis—The Brain’s Response to Cold and Heat
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Chapter 21: Mindfulness and Mental Clarity for a Healthier and Happier Life
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Chapter 22: Emotions, Memory, and Learning—Why Feelings Matter for Brain Health
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Chapter 23: The Power of Attention and Its Role in Shaping Thought, Emotion, and Behavior
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Chapter 24: An Overview of the Aging Brain—What Changes, What Declines, and What Stays Sharp
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Chapter 25: The Vital Role of Constant and Gentle Movement in Brain Health and Cognitive Performance
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Chapter 26: How Creativity of the Mind Shapes the Brain and Enhances Cognitive Performance
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Chapter 27: The Gut-Brain Connection—How the Microbiome Influences Mental Health, Cognition, Emotion, and Behaviour
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Chapter 28: The Role of Purpose and Meaning in Brain Function, Cognitive Performance, and Emotional Stability
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Chapter 29: The Role of Dreams—How the Brain Processes Vast Information at Night for Balancing Our Energies
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Chapter 30: The Role of Play in Brain Development, Health, Happiness, and Longevity
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Chapter 31: How Language Shapes Thought, Other Cognitive Functions, and Emotions
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Chapter 32: Emotional Diversity With Nuances — How the Brain Balances Complex Feelings and Maintains Stability
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Chapter 33: Cognitive Biases and Mental Shortcuts—How the Brain Makes Mistakes to Perform Better
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Chapter 34: How the Brain Adapts to Adversity and Strengthens Neural Pathways
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Chapter 35: Does Food Really Affect Cognitive Function and Emotional Stability?
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Chapter 36: Artificial Intelligence and the Brain—What Neuroscience Can Teach AI and Vice Versa
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Chapter 37: The Future of Brain Science—Emerging Technologies and Cognitive Enhancement
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Chapter 38: The Ethical and Philosophical Questions of Brain Enhancement
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Chapter 39: Building Cognitive Reserves with Daily Activities and Technology to Protect Your Brain Against Aging and Decline
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Chapter 40: Storytelling—How Captivating Narratives Shape Memory, Emotion, Mood, and Cognitive Growth
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Chapter 41: The Importance of Staying Present for Cognitive Performance and Emotional Stability
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Chapter 42: How the Brain Generates Original Ideas for Survival and Growth
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Chapter 43: The Power of Meaningful Relationships in Strengthening the Brain, Extending Life, and Nurturing Emotional Balance
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Chapter 44: The Impact of Nature on the Brain and How the Outdoors Improves Cognitive Function and Emotional Well-being
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Chapter 45: The Role of Humor and Laughter in Brain Health, Cognitive Function, and Emotional Well-being
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Chapter 46: The Role of Mindful Spirituality in Brain Health, Cognitive Performance, and Emotional Stability
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Chapter 47: How the Brain Stores, Retrieves Information, and Uses Information for Survival and Thriving
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Chapter 48: Habit Formation — How the Brain Builds and Breaks Automatic Behaviors
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Chapter 49: How the Brain Evaluates Risks, Rewards, and Choices Using Multiple Resources to Survive and Thrive
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Chapter 50: Self-Control—How the Brain Manages Impulses and Desires for Better Balance
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Chapter 51: How the Brain and Mind Process and Regulate Pain and Discomfort
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Chapter 52: Addiction—How Habits, Cravings, and Deceptive Reward Systems Shape Behavior
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Chapter 53: How Stress Adversely Affects Innovation and Problem-Solving
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Chapter 54: How Mind-Wandering Supports Creativity, Problem-Solving, and Emotional Stability
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Chapter 55: How Emotionally Strong Words Shape Thought and Influence Perception
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Chapter 56: How Intuition and Instinctive Thinking Guide Decision-Making for Survival and Growth
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Chapter 57: Motivation — How the Brain Fuels Drive, Persistence, and Goal-Setting
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Chapter 58: How Understanding Our Own and Others' Feelings Strengthens Cognitive Performance and Mental Well-Being
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Chapter 59: How the Brain Manages Time Perception and How the Mind Experiences and Regulates It
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Chapter 60: Why Divided Attention Reduces Efficiency and How Single-Tasked Focus Improves It
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Chapter 61: How Different Sounds Influence Cognition and Emotion
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Chapter 62: How Gratitude Can Strengthen Cognition and Emotional Well-Being
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Chapter 63: How Visualization Enhances Learning, Performance, and Healing
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Chapter 64: How to Build New Skills and Break Through Plateaus Using Cognitive and Emotional Abilities
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Chapter 65: Empathy and Compassion in the Brain and Mind
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Chapter 66: Trauma—How the Brain and Mind Respond to Emotional Shock and Finds Healing
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Chapter 67: The Brain and Taste—How Flavor Influences Emotion, Memory, and Cognitive Health
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Chapter 68: Touch—How Physical Sensations Influence Emotion, Memory, and Cognitive Performance
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Chapter 69: Toxins — How Alcohol, Tobacco, Drugs, and Environmental Toxins Affect Cognitive Function and Emotional Stability
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Chapter 70: How the Brain and Mind Controls Weight
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Chapter 71: How Technology and the Use of Technological Tools Affect the Brain and Cognition in the Digital Age
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Chapter 72: Cognitive Tools: How Digital Programs Might Help Improve Mental Flexibility and Cognitive Function
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Chapter 73: Building a Stronger Mind: How I Train My Brain for Mental Clarity and Intellectual Growth
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Chapter 74: Case Study 2: How I Optimized My Emotional Brain for Mental Clarity and Physical Vitality
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Chapter 75: A Personal Story: How Dr. Wise Helped Me Reduce My Cognitive Load
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Chapter 76: How to Use Neurobics in Daily Life
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Chapter 77: Metacognition for Knowledge Building
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Chapter 78: How Speaking and Listening Are Processed in the Brain and What You Can Do to Improve These Skills
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Chapter 79: A Lifelong Guide to Protecting Your Cognitive Health
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Chapter 80: Leveraging the Power of the Reticular Activating System (RAS)
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Chapter 81: Conclusions
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Chapter 82: 100 Practical Steps to Improve Cognitive Performance and Emotional Stability
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Gratitude: Thank You for Reading This Book, Close to My Mind, Heart, and Spirit
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