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7 Keys to A Super Brain

How’s your week so far?

Many people over the years have talked about the brain and the body as two separate entities, which is crazy when you think of it.

We now know 100% that the brain controls everything

Your thoughts, your actions, your belief, your desires, EVERYTHING.

Your brain controls the quality of every single aspect of your life so it goes without saying that we should take care of it more than anything else.

Your brain is the most important piece of real estate that you own…

…so it’s a rather strange to me that many people take care of their CD collection better than they do their master computer.

I’m showing my age now as many of you reading this have never had a CD collection but I’m also sure many of you reading this HAVE had a record collection…

Anyway, whatever your age or current choice of medium to listen music, I’m sure you get the picture :)

Neuroplasticity is the brains ability to change and find new connections to adapt and function after injury or disease.

Simply put, we can change the health of our brain at anytime with healthy eating and lifestyle choices.

We can rewire our thinking at anytime.

The old idiom “you can’t teach an old dog new tricks” is actually false but it’s something we believe as we get older.

Brain health is not only important for constructing our life in the present moment, it’s critical for avoiding degenerative diseases such as dementia and Alzheimer’s, both devastating conditions for all concerned.

So what can we do to keep the brain in optimal condition?

In no particular order of importance, here are 7 keys to a super brain and ultimately a super life.

  1. Fish oil

The omega 3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) keep the dopamine levels in your brain high, increase neuronal growth in the frontal cortex of your brain, and increase cerebral circulation.

  1. Exercise

We all know that exercise is good for us and makes us feel good but it’s actually great for your brain by encouraging it to work at optimum capacity by causing nerve cells to multiply and strengthening their connections and it enhances cognitive ability

  1. Sleep

Quality sleep is the key to a energised life and lack of sleep or poor quality sleep actually causes the brain to stop producing more cells. Incredibly, sleep is also the time where your brain cleans itself of toxins so if you want a clean brain firing on all cylinders, get that quality shut-eye

  1. Your diet – obviously :)

Best foods to eat for brain health are protein sources which is the main source of fuel for the brain.

Blueberries, walnuts, oily fish (see fish oil above), avocados, almonds, flax seed, apples, oranges, cherries, kiwi, strawberries and raspberries.

Spices are great for your brain. Turmeric is anti-inflammatory; garlic, oregano and rosemary increase the blood flow to the brain; curry is an anti-inflammatory and saffron has anti-depressant effects.

  1. Eliminating your negative self-talk

The voice in your head that tells you “I can’t do that” or “I’m not good enough” or “I’m so stupid”

Think of your brain as a super computer and these beliefs are the programmes you have running. These are usually ingrained, faulty and unsupported stories that you have adopted over the years.

You need to eliminate them. You do this by personal development in the way of books, audios and surrounding yourself with people that lift you up and encourage you. Eliminate the negative people in your life.

  1. Challenge your brain.

Crosswords, learning a new language or various mind-training exercises keep your brain active and have been shown to help with preventing cognitive degenerative diseases (dementia & Alzheimer’s)

  1. The sun.

Most of us love the sun and there is no doubt it makes us feel good.

Scientists are now beginning to realize vitamin D is involved in maintaining the health of your brain, as they’ve recently discovered vitamin D receptors in the brain, spinal cord, and central nervous system.

So there we have 7 keys to developing or maintaining a super brain.

Have a great day and speak to you on Friday.

Gav :)

PS. Tom & I are off to Nice tomorrow for a couple of days – lets hope we can top up those Vitamin D levels over there…

Tony Robbins – Unleash The Power Within!

Tony Robbins

Unleash the Power Within

Key learnings from the weekend :

A few quotes to start with…

“Success leaves clues”

“Find out what poor people read and don’t read it”

“Knowledge is only potential power, execution is POWER”

“Motion creates emotion”

“Your state controls everything. Master your state, master your life”

“If you are hungry, you can do ANYTHING!”

“Energy is a choice. Energy is a habit. The more energy you use, the more you have”

“The quality of your life is in direct proportion to the amount of uncertainty in your life”

“Where focus goes, energy flows”

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The Power Of Nootropics

Many of you will have seen the film “Limitless”.

For those that haven’t, it’s basically about a guy (Bradley Cooper) that takes a pill and his whole life becomes incredible beyond measure. He learns fluent Italian in a few days, he writes the most amazing book in a week where previously he had taken months to write a few words and he learns to trade in stocks and earn hundreds of millions of dollars literally overnight.


Imagine if we could pop a pill and our results were the same?

Imagine if someone invented something like this and you could achieve anything you wanted in life within a week?

Imagine if your life became limitless?


Well, the truth is this. Someone hasn’t and it’s unlikely they will, at least in my lifetime.

But let me share with you the next best thing.

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Don’t Do What We Did!

It’s Friday!

photo copy

How has your week been?

Here at UCF things have been great. A fantastic week of training clients and a packed boot camp still to come tomorrow at 10am. If you don’t know about our Boot camp check it out here.

Yesterday, Tom and I were at The French Open in Paris to see the tennis. Mixed doubles final and the ladies semi-finals was the order of play. After 1 hour of the mixed doubles, we decided a spot of lunch was called for.

The pic above was pre-lunch :)

BREAD. I love it. Tom loves it. We all love it but it doesn’t make you look or feel that great….

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Cure For Jet Lag

So we just got back from Utah on Monday.

We learnt loads and we look forward to sharing our new found knowledge with you all very soon.

I have a few things I want to talk about today.

Firstly, despite an 11hr flight from Paris to Salt Lake City, I experienced no jet-lag. I’ve mentioned this before but this time my protocol worked even better.

This is what I did –

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It’s all in the MIND-set!

Is it possible that we do all the right things when it comes to training and nutrition, stress reduction and getting enough sleep, and yet we still do not make the progress we thought we expected?

The mind is a very complex place, there are hundreds of billions of cells up there all working together to keep you upright, breathing, thinking, seeing, and walking.

Then there are those keeping your heart beating, regulating body temperature and sweating if are a little hot, or shifting blood around to the mosts important places if you are getting cold (hence cold fingers) and so much, so much more!

Basically controlling everything we do on a level that is hard to comprehend….

Sometimes we at UCF will work with clients and friends that say straight away to us that they;

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CORTISOL – Don’t let it stress you out

This is a condensed version of our Ultimate City Bootcamps talk on the stress hormone cortisol. We will cover what cortisol is, what it does, why we have it, some of its effects and also some action steps in how to reduce it.

We hope after reading this, which you may have to do in a few sittings as it is still quite comprehensive, you will feel empowered and aware of what may be the sticking point in your life (as it is in the lives of many).

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Who wants to get high?

Afternoon guys,

I hope you are having a good day so far?

As promised, here are today’s tips, the first for quite a few of you. I hope you enjoy.

Today I’m going to look at ways of increasing energy, sharpening your mind, Improving your mood and ways to relax and beat stress.

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