We all have bad habits. Whether it's turning to comfort food when we're sad or taking a cigarette break when we're stressed, habits take practice and repetition to form, and the same is true for breaking them. Today, we will be talking about the neuroscience of bad habits. This episode will be organized in three parts: first, I will explain why we form bad habits; following, we will dive into the structure of habit formation and execution; and lastly, I will provide a three-step framework on how to break bad habits and replace them with positive alternatives.

Since the dawn of philosophy, dreams have perplexed philosophers and poets about what dreams merely mean. Thankfully, in the recent decades, dreams have come under the gaze of brilliant neuroscientists as the field’s central unsolved mysteries of whether dreams serve a more practical functional purpose or something else. Again, there is much more to discover in this topic about why we dream and we just got started.

The public discourse in fitness nutrition has always placed a huge emphasis on macronutrients because they are the core building blocks of energy, muscle building, and bodily maintenance, so in today’s episode, we will be focusing on specific micronutrients, namely, magnesium, sodium, and potassium and their benefits that these minerals have on performance.

How do we leverage biological rhythms for both focus and recovery? In this day and age, we spend a majority of our time thinking of getting focused, but it’s also integral to devote some time every day to getting better at accessing your calm states that will leverage your biological rhythms to become even more productive.

As we’re wrapping up our micronutrient series here, I wanted to dedicate the last episode to calcium and phosphorus, as several of your hardworking organs contribute to that intimate intertwining of the two elements by facilitating intestinal absorption, bone remodeling, and renal excretion and reabsorption. Exciting stuff!

As we’re wrapping up our micronutrient series here, I wanted to dedicate the last episode to calcium and phosphorus, as several of your hardworking organs contribute to that intimate intertwining of the two elements by facilitating intestinal absorption, bone remodeling, and renal excretion and reabsorption. Exciting stuff!

We’ve previously briefly chatted about vitamin D in another episode, but I wanted us to go deeper about this fat-soluble vitamin. We will be discussing mechanism and its impacts on calcium and phosphate.

Today, we will be discussing vitamin A, which many of you know to associate with carrots and good vision. Vitamin A, which is just a generic term to describe compounds that have the biological activity of retinol, also has many other roles related to immunity, metabolism, and cell function!

Today, we will be exploring vitamin K which is an antihemorrhagic factor meaning it will help clot blood. Sources of Vitamin K include green veggies such as kale, spinach, and brussell sprouts. Vitamin K does this as a cofactor to convert Glu residues to Gla residues that can bind to calcium ions by clotting factors (such as prothrombin, factors 7, 9, and 10), so that coagulation complexes on phospholipids can be established at the site of an injury. We need activation of clotting factors as well as calcium binding sites in the clotting factors for coagulation to happen!

Today, we will be exploring vitamin E. This fat-soluble vitamin serves as another antioxidant just like vitamin C, and it will trap lipophilic free radicals by breaking down uncontrolled free chain reactions in plasma, red blood cells, and tissues. Also, it plays a role in maintaining the integrity of your membrane!