The foods we eat play a pivotal role in either exacerbating or alleviating inflammation. Adopting an anti-inflammatory diet is a powerful strategy to reduce the risk of chronic inflammation and its associated diseases.

We think sleep is really important and apparently so do many of you who read this column! Each week in this space many of your submit questions and almost every week someone asks about sleep and specifically how to fall asleep and stay asleep. So, this week I have a few simple tactics you can use to sleep better. Here is the Q&A!

In a world obsessed with getting more done in less time, the true path to reaching your goals lies not in how we manage our email inbox or to-do lists but in the daily practice of prioritizing what truly matters.

I believe that now more than ever, we need exponential leaders with performance skills who can spark innovation and craft a better and brighter future for our organizations, communities, and humanity. I also suggest that we cannot be exponential leaders who leverage our skills to make the world better if we are not each healthy and well.

This week's blog delves into the critical yet often underestimated role of sleep in reducing mortality and enhancing longevity. Grounded in a comprehensive analysis of the latest research, we explore how quality sleep serves not just as a foundation for optimal physical health, but also as a cornerstone for mental well-being.

Of course when you’re delayed (or in traffic, or in line, or otherwise held up from living your life) there is a stress response that happens. I am going to miss a meeting this afternoon, and I don’t want to inconvenience people so I am definitely affected by that. But at the same time being delayed is not in my control so getting stressed about it doesn’t serve me. In this modern world, being really stressed out rarely serves our ability to perform and it definitely compromises our health.

Intermittent fasting (IF) is a health and wellness strategy gaining popularity for its potential benefits in preventing or treating various conditions such as cardiovascular disease, diabetes, cancer, obesity, and dementia.

As I welcome you all to another exciting year, I am here to guide you on a transformative journey toward enhancing your health and wellbeing. This year, we're taking a focused approach, utilizing specific tools, tactics, strategies, and techniques that will make a significant difference in your life. My aim is to keep my content for you research-oriented, drawing from my fascination with human physiology and psychology to help you become your best self.

To that end I have a series of questions I challenge you to ask yourself!

The power of heat in enhancing health and wellbeing is evident from both historical use and modern scientific research. The production of heat shock proteins during heat exposure is a key factor in these benefits, offering protection and support to various body systems. By incorporating heat therapy such as sauna sessions into our routines, we can harness these benefits for improved health and longevity.

As we near the end of 2023 I am considering so many things. But the one thing that keeps coming up are my friends and family. Those I love. I am blessed to be surrounded by my favourite people who elevate me and help me to thrive in my life.

Here is an idea that I have been exploring this year. Give Your Energy Away to Get More Back. How is it possible to get back more than you give away? If you give away money, you have less money. If you give away goods, you have fewer goods. If you give away time, you have reduced availability for other things.

In this episode of the Beyond Age podcast series, host Jennifer Botterill interviews Dr. Greg Wells, a health and high performance expert, about wearable technology and its potential benefits. Dr. Wells explains that wearable tech refers to any device that collects data about our physiology or psychology and provides information to help us live healthier lives. He discusses popular wearable devices like Fitbit, Apple Watch, and Garmin, highlighting their features and strengths. Dr. Wells emphasizes that wearable tech can be beneficial for people of all ages, from older individuals using it as a safety device to younger people tracking their physical activity levels. He also mentions upcoming trends in wearable tech, such as blood glucose monitoring and oxygen saturation measurements. Dr. Wells believes that the future of wearables and technology in healthcare should focus on prevention rather than treatment, with the goal of empty hospitals and a shift towards healthier lifestyles. He encourages listeners to use wearable tech to make small lifestyle adjustments and track their progress over time.

Movement is perhaps the most powerful stimulus to build and strengthen our mitochondria.  Mitochondria are the energy factories of our bodies and brains. Mitochondria break down the food that we eat to create ATP. Remember that ATP are the energy of our cells.

When we are stressed, anxious and afraid, our breathing gets shallow and fast, almost like rapid panting. This breathing pattern can spark and modulate our “fight, flight or freeze” stress response. While critical to our survival in dangerous situations, this response can be crippling in our modern world. Extreme stress, fighting, running away, hyperventilating, or feeling paralyzed rarely serve us.

Leadership is at a pivotal point in time—balancing the demands of high performance while navigating the complexities of the AI era. The Work Innovation Lab by Asana, in collaboration with Greg Wells, Ph.D., founder and CEO of Wells Performance, embarked on a comprehensive study of 6,000 high-performing executives and leaders from the world’s top companies. What we discovered is a science-backed approach to leadership that goes beyond innate talent or working harder—it’s about working smarter.