#11: Evidence-Based Guide to Improved Cognitive Performance

How to improve your cognitive performance through evidence based strategies. ___ 0:00 - Intro 2:45 - Studies and Research on Stress 4:53 - Effects of Alcohol and Caffeine 5:47 - Eliminating Negative Thinking 7:42 - Focus on the Positives 10:35 - Be Open to Humor 10:57 - Build Self-Esteem 12:06 - Meditation 17:14 - Mindfulness 18:27 - Journaling 19:19 - Taking Breaks 21:07 - Go Outside 23:34 - Summary 25:00 - Outro ___ Resources: Residency Information: Sources: 1. Ribeiro, S., Goyal, V., Mello, C. V. & Pavlides, C. Brain gene expression during REM sleep depends on prior waking experience. Learn. Mem. 6, 500–508 (1999). 2. Stickgold, R. Sleep-dependent memory consolidation. Nature 437, 1272–1278 (2005). 3. Wagner, U., Gais, S., Haider, H., Verleger, R. & Born, J. Sleep inspires insight. Nature 427, 352–355 (2004). 4. Why We Sleep by Matthew Walker, PhD 5. The Life-Changing Magic of Tidying Up by Marie Kondo 6. Irit Wolach, Hillel Pratt. The mode of short-term memory encoding as indicated by event-related potentials in a memory scanning task with distractions. Clinical Neurophysiology 112, 186-197 (2001) 7. How to Stop Worrying and Start Living by Dale Carnegie 8. Roig M, Nordbrandt S, Geertsen SS, Nielsen JB. The effects of cardiovascular exercise on human memory: a review with meta-analysis. Neurosci Biobehav Rev. 2013 Sep;37(8):1645-66. doi: Epub 2013 Jun 24. PMID: 23806438. 9. Winter B, Breitenstein C, Mooren FC, Voelker K, Fobker M, Lechtermann A, Krueger K, Fromme A, Korsukewitz C, Floel A, Knecht S. High impact running improves learning. Neurobiol Learn Mem. 2007 May;87(4):597-609. doi: Epub 2006 Dec 20. PMID: 17185007. 10. Dunlosky J, Rawson KA, Marsh EJ, Nathan MJ, Willingham DT. Improving Students’ Learning With Effective Learning Techniques: Promising Directions From Cognitive and Educational Psychology. Psychol Sci Public Interest. 2013;14(1):4‐58. doi: ___ View the Show Notes Page for This Episode for transcript and more information: ___ Connect With Zach Main YouTube: @ZachHighley Newsletter: Instagram: Website: Twitter: Linkedln: Business Inquiries: zachhighley@ ___ Listen for Free Spotify: Apple Podcast: ___ Welcome to the Zach Highley Show, where we discuss personal growth and medicine to figure out how to improve our lives. My name is Zach and I’m a medical student, and soon to be physician, in Philadelphia. Throughout these episodes I’ll interview top performers from around the world in business, life, and medicine in hopes of extracting the resources and techniques they use to get to the top. The best way to help the show is share episodes on any platform. If you think a friend or family member will like a certain episode, send it to them!