Vol. 1 | Issue 1: 2024-07-10

Welcome …

Brain Tidbit: The Astonishing Power of Neuroplasticity

Did you know your brain is constantly reshaping itself? This incredible ability, known as neuroplasticity, allows your brain to adapt, grow, and rewire throughout your life. Whether you're learning a new skill, forming a new habit, or recovering from an injury, neuroplasticity is at the heart of it all. Embrace the power of change, and remember: your brain's potential is limitless. Keep reading NeurXEdge to discover how you can harness the remarkable capabilities of your brain to enhance your performance and well-being.

In This Issue:

• The Edge Insight*: A personal note from Dr. Joseph Riggio.

• Deep Dive*: An in depth look into neurocognitive performance strategies, cutting-edge science, and the newest breakthroughs.

• Productivity Power-Up: Tools and techniques to boost efficiency.

• Ask the Expert*: Get your questions answered by leading experts.

• Resource Hub*: Access and information about curated tools, apps, and books that will enhance your performance.

• Upcoming Events*: Stay informed about webinars and workshops.

The Edge Insight:

Welcome to our first issue of NeurXEdge. We’re going to dig right in and this issue we’ll look at social media as a factor in cognitive development and performance, a little bit on some cutting edge neuroscience, and a few tips on how to gain an edge by using an active workstation to improve neurocognitive health, as well as our regular “Ask The Expert” section and a few Resources in the Hub for you too. Let’s jump in … eh?

I’m a pretty committed social media user, myself with a daily habit of checking out multiple social media sights like Facebook, LinkedIn, X, and sometimes one or two others as well. Usually I do this to catch up with what my friends and family post, see what colleagues are up to, and also if there’s anything in particular that catches my attention worth following up on too. I’d say I have a one to four hour daily addiction depending on the day. That’s a lot of time to give to any activity so as a neuroscientist I’m interested in what this means for my cognitive health and performance both immediately and long term. It’s also something I’m curious about for my clients as well.

Like most things there’s the good and the bad. Here a few of the upside benefits:

Impact on Attention and Focus

Social media can improve multitasking skills and the ability to quickly process and respond to multiple streams of information by requiring you to sift through vast amounts of data rapidly, which can enhance information-processing speed and adaptability.

• Influence on Memory

Social media can serve as a tool for memory reinforcement. For example, platforms like Facebook and Instagram allow users to document and revisit personal experiences, which can strengthen autobiographical memory

• Impact on Cognitive Load and Mental Health

Social media can provide cognitive stimulation through access to educational content and engagement in intellectually stimulating discussions.

Those are examples of the good news, now for the not so good news:

• Influence on Memory

The habit of frequently checking social media can interrupt other activities, leading to fragmented memory. This constant switching between tasks can impair the brain’s ability to form and retain long-term memories​​. This also shows up as having a potential negative effect on attention spans as well, influencing heavy social media users to become addicted to a rapidly changing information flow that triggers dopamine response and rewarding frequent changes of focus, and shortening any prolonged single focus of attention as a result.

• Impact on Cognitive Load and Mental Health

Excessive use of social media can increase cognitive load and stress. The pressure to constantly stay updated and respond to notifications can lead to mental fatigue and decreased cognitive performance. The system is rigged to reward you for byte-sized content consumption leading from one nugget of content to the next in an unending flow of meaningless tidbits designed to trigger the dopamine reward system I mentioned above, keeping you engaged even when you’re not particularly interested in the content itself.

• Conclusion

Social media has a multifaceted impact on cognitive development and performance. While it can enhance certain cognitive skills like information processing and social cognition, it also poses risks to attention, memory, emotional well-being, and overall cognitive load. For highly engaged users, balancing social media use with offline activities and mindful practices can help mitigate the negative effects while leveraging the positive aspects of these platforms. As with most things in life finding a balance that works for you is the key, keeping in mind the real cost-benefit ratio to giving away your time for what you get in return.

For me personally, a quick dive in to check up on far flung friends and family is worth ten to fifteen minutes of my day anytime, but losing hours to rants by the same group of folks will leave me feeling like I’ve wasted my time, frustrated, and even a bit depressed … so I rarely do it. On the other hand social media also provides a short cut for me to keep abreast of what my family, friends, and colleagues are paying attention to and treat as important without having to spend hours reading newspaper or magazine articles, or watching hours of television news programming, so that’s a boon in my busy schedule.

Bottom line … if you’re using social media intentionally, tracking and managing how much time you spend and what you get back in return you’re actually probably getting the best cognitive results from what it offers you. When you fall into the dark spiral of getting caught in the mindless scrolling that social media can lead you into, especially if you’re caught up in the two minute TikTok and Reel videos abyss, you may want to back off and give your brain a break to detox the dopamine addiction you probably have whether you know it or not.

Until next month … this is Dr. Joe thanking you for joining me … and if this month’s issue caught your attention in a good (or bad) way drop me a line and let me know what did it for you. Also, remember to get your questions in so we can get back to you with the expert answers next month too …

All the Best … Joseph

Deep Dive:

Nutritional Strategy: Incorporating Omega-3 Fatty Acids for Neurocognitive Health and Brain Longevity

Incorporating omega-3 fatty acids into your diet is a powerful strategy to improve cognitive performance and ensure long-term brain health.

One of the single best things you can do to enhance neurocognitive functioning and performance is to include a regular intake of Omega Fatty 3 Acids. Foods high in these fatty acids and supplements also provide critical protection for your brain cells and increase the odds for healthy brain longevity.

While it’s important to balance fatty acids profiles between Omega 3 and Omega 6 fatty acids, and to get some of the other groups, like Omega 9 fatty acids in as well, it’s the Omega 3 group that seems to be the neurocognitive nutritional ace in the hole.

Benefits of Omega-3 Fatty Acids

1. Enhanced Cognitive Function:

- Omega-3 fatty acids, particularly DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid), are crucial for brain health. These fats are integral components of cell membranes in the brain and support the transmission of neural signals.

- Studies have shown that higher intake of omega-3s is associated with improved cognitive functions, including memory, attention, and processing speed.

2. Neuroprotective Effects:

- Omega-3s have anti-inflammatory properties that protect neurons from damage and support brain plasticity. This helps maintain the brain's structure and function as we age, reducing the risk of neurodegenerative diseases like Alzheimer's.

- Research indicates that omega-3 supplementation can slow the progression of cognitive decline in older adults.

3. Mood and Emotional Regulation:

- Adequate levels of omega-3s are linked to lower risks of depression and anxiety. These fatty acids play a role in the production and function of neurotransmitters, such as serotonin, which are critical for mood regulation.

Sources of Omega-3 Fatty Acids

To reap the benefits of omega-3 fatty acids, include the following foods in your diet:

- Fatty Fish: Salmon, mackerel, sardines, and trout are rich in DHA and EPA.

- Chia Seeds: A plant-based source of ALA (alpha-linolenic acid), which the body can convert to DHA and EPA, though less efficiently.

- Flaxseeds: Another good plant-based source of ALA.

- Walnuts: Provide ALA and are easy to incorporate into various meals.

- Algal Oil: A vegan source of DHA, derived from algae.

Practical Tips

1. Regular Consumption: Aim to eat fatty fish at least twice a week. For those who prefer plant-based sources, incorporate chia seeds, flaxseeds, and walnuts into your daily diet. 

2. Supplementation: Consider omega-3 supplements, such as fish oil or algal oil, especially if dietary intake is insufficient. Consult with a healthcare provider before starting any new supplement regimen.

3. Balanced Diet: Complement omega-3-rich foods with a balanced diet that includes a variety of fruits, vegetables, whole grains, and lean proteins to support overall brain health.

By integrating omega-3 fatty acids into your diet, you can enhance cognitive performance, support emotional well-being, and protect your brain health for the long term.

[NOTE: Source very low mercury content sources, usually the smaller the fish the less heavy metal concentration, e.g.: sardines vs. salmon. The same thing applies to fish oil supplements too, smaller is better than bigger for the source fish. Also, avoid eating farmed fish more than once a month if you can, there are studies showing many parasite and disease ridden populations in large fish farms.]

Productivity Power-Up:

Active Workstations for Cognitive Improvement

A study by the Mayo Clinic suggests that active workstations, which include walking pads, bikes, and standing desks, can improve cognitive performance. These workstations help reduce sedentary behavior and have been linked to better mental clarity and focus, highlighting the connection between physical activity and brain health​ (theweek)​.

What are active workstations?

Active workstations are designed to reduce sedentary behavior and incorporate physical activity into the work environment. These workstations typically include:

1. Treadmill Desks: Desks equipped with treadmills that allow users to walk at a slow pace while working.

2. Standing Desks: Desks that can be adjusted to allow users to stand while working, often with the option to switch between sitting and standing.

3. Bike Desks: Desks paired with stationary bikes, enabling users to pedal while performing their tasks.

How Active Workstations Impact Cognitive Improvement

1. Enhanced Mental Clarity and Focus:

- Physical activity increases blood flow to the brain, which can improve cognitive function, enhance memory, and boost mental clarity. Studies have shown that even light physical activity, such as walking on a treadmill, can lead to better focus and improved executive function.

2. Reduced Fatigue and Increased Energy Levels:

- Active workstations help combat the fatigue associated with prolonged sitting. Regular movement can increase energy levels, making it easier to maintain concentration and productivity throughout the day.

3. Improved Mood and Reduced Stress:

- Physical activity is known to release endorphins, which can improve mood and reduce stress. This positive emotional state can enhance cognitive performance and workplace satisfaction.

4. Long-term Brain Health:

- Incorporating regular physical activity into the workday can contribute to long-term brain health. Active workstations encourage habits that can reduce the risk of cognitive decline and neurodegenerative diseases over time.

Supporting Evidence

- A study by the Mayo Clinic found that active workstations can lead to significant improvements in cognitive function and mental performance.

- Research published in the journal PLOS ONE indicated that using treadmill desks led to better performance on cognitive tasks compared to traditional sitting desks.

- Another study highlighted in Frontiers in Psychology noted that standing desks improved cognitive performance by enhancing attention and executive function.

By integrating active workstations into daily routines, individuals can benefit from improved cognitive function, increased productivity, and better overall brain health.

Ask The Expert:

How can neurocognitive performance strategies enhance my productivity and decision-making skills?

Answer:

Neurocognitive performance strategies, such as mindfulness meditation, physical exercise, and brain-training activities, can significantly enhance productivity and decision-making skills by improving focus, reducing stress, and enhancing memory. Mindfulness meditation has been shown to increase gray matter in the brain areas related to attention and sensory processing (theweek). Regular physical exercise boosts brain health by increasing blood flow and releasing growth factors that support neuronal health (MIT Technology Review). Brain-training games and activities can improve mental agility and resilience by stimulating neural pathways (theweek). By integrating these strategies, entrepreneurs can maintain peak cognitive performance, making more effective and informed decisions.

What are the most effective neurocognitive strategies for managing stress and maintaining mental clarity under pressure?

Answer:

Effective neurocognitive strategies for managing stress and maintaining mental clarity include mindfulness meditation, regular physical activity, and adequate sleep. Mindfulness meditation helps reduce stress by promoting relaxation and emotional regulation, which is crucial for maintaining mental clarity (theweek). Physical activity, such as aerobic exercises, not only reduces stress hormones but also releases endorphins that improve mood (MIT Technology Review). Adequate sleep is essential for cognitive performance as it allows the brain to consolidate memories and clear out toxins, ensuring better focus and decision-making abilities during high-pressure situations (MIT Technology Review). Implementing these practices can help entrepreneurs stay calm and focused, even in challenging circumstances.

How can I integrate neurocognitive performance strategies into my busy entrepreneurial schedule?

Answer:

Integrating neurocognitive performance strategies into a busy schedule can be achieved through small, manageable adjustments. Start by dedicating 10-15 minutes daily to mindfulness meditation, which can be done in the morning or during breaks (theweek)​. Incorporate physical activity by using active workstations, such as standing desks or treadmill desks, which allow you to stay active while working (theweek). Ensure you prioritize sleep by setting a consistent bedtime and creating a sleep-conducive environment (MIT Technology Review)​. Additionally, engage in brain-training activities during downtime, such as solving puzzles or playing strategy games, to keep your mind sharp. By making these small changes, you can effectively enhance your cognitive performance without disrupting your daily routine.

Resource Hub:

Your Brain, Explained: What Neuroscience Reveals About Your Brain and its Quirks, by Marc Dingman Ph.D.:

If you want to know a bit more about your brain, what it does and how it does it, as well as some of the major things that can and do go wrong and why, this is a 202good place to start. Dr. Dingman’s book is a easy entry into the deep well of neuroscience, and a way to get familiar with some of the more important stuff to know without needing an n degree to understand it.

It’s a little bit old now, written in 2019, but still current enough on the major topics it covers to make it a worthwhile read for beginners and even folks with solid base in the popular brain science that’s out there.

Neuroscientifically Challenged (on YouTube):

Marc is a YouTuber as well, breaking down complex neuroscience into two minute bite size video chunks like “Concussions” and “Caffine,” and his show is always interesting and easy to follow, you can find and follow his channel here: neuroscientificallychallenged.com

Upcoming Events:

Coming Soon:

We’re getting ready to launch our newest program …

The Great Unmasking

The first program we’ll be releasing this summer will be “The Great Unmasking” a multi module video program where I’ll be taking a deep dive into the world of media and narrative literacy.

There’s no doubt in my mind after more than a decade of study and research that mass and mainstream media, as well as much of what appears on social media, has been specifically programmed to create anxiety and lower brain functioning, as well as reduced critical and systemic thinking in major consumers of them.

In “The Great Unmasking” I’ll be exploring the specific ways this programming appears, how it affects consumers of news, how to make sense of the messaging techniques being used, ways to counteract the effects of media influence and imposition, and how to use the same communication and cognitive technology to enhance your own performance and create exquisite results with others.

And, I’m also about to reveal a new podcast channel, “Fractal Perspectives” too!

Stay tuned … we’ll be sure to let NeurXEdge subscribers know about it first!