Smarter, Stronger, Sharper – How to Measure and Improve Your Brain Health

What if your brain had a dashboard that told you exactly how well it was performing before you hit burnout, before focus fades, and before your memory starts to slip?

In this episode, Dr. Bray dives into the cutting edge science that is reshaping how we understand brain health. You will discover how researchers like Dr. Evelyne Bischof, a Harvard and Columbia trained longevity physician, are using data, AI, and neuroscience to measure brain performance in real time and even predict cognitive decline before it begins.

Forget the old idea that your brain is static or unchangeable. Today, science can track everything from your biological brain age to your daily cognitive resilience and even show you how small lifestyle shifts can rewire your mind for greater clarity, energy, and focus.

If you have ever wondered why some people stay sharp under pressure while others burn out, or how technology is helping us see what is happening inside the brain long before symptoms appear, this episode will change how you think about mental performance and longevity.

Tune in because the future of brain health is not about reacting to problems, it is about measuring, training, and optimizing the most powerful system you have.

Quotes by Dr. Bray

"Brain health should be treated the same way we approach physical fitness or financial well-being: measurable, trackable, and provable."

"Your chronological age is what your driver’s license says. Your biological brain age is how old your brain acts."

"The brain doesn’t know the difference between a good habit and a bad habit — it just knows habit."

Ever noticed that the athlete standing in second place sometimes looks less happy than the one in third? Turns out, it is not just your imagination, it is neuroscience.

In this episode, Dr. Bray dives into thirty years of research showing why bronze medalists often leave the podium smiling while silver medalists are silently stewing. The culprit? The way our brains process expectations, comparisons, and reward prediction errors.

He will explore:

• Why your brain is wired to feel loss when you almost win, but joy when you barely make it

• How dopamine, the amygdala, and the prefrontal cortex play tug of war with your emotions

• What Olympic medalists can teach you about managing expectations in your career, leadership, and life

So, whether you are chasing your own gold medal or just trying to survive your inbox, don't miss this episode. You will walk away with strategies to feel happier, perform better, and cut yourself some slack the next time you finish in third place.

Quotes by Dr. Bray

"Happiness doesn’t always come from being the best. It often comes from how we frame our situation and what we expect to happen."

"Train the brain to see opportunity rather than loss."

"Silver is coded as loss because the brain expected gold. Bronze is coded as gain because the brain expected nothing or less."

Work is noisy. Slack pings, endless meetings, emails that never stop. But beneath all that activity, many employees feel something deeper, disconnected.

In this episode, Dr. Bray dives into a powerful article from Harvard Business Review that reveals a hidden truth: nearly one in five employees feel lonely at work. That loneliness is not just a personal struggle; it is an organizational blind spot. When people feel isolated, creativity wanes, performance declines, and engagement wanes.

But here’s the good news: leaders can change this. Connection is not about forcing more meetings or filling calendars with “team building.” It is about designing workplaces where belonging is baked into culture, conversations, and even decision-making.

Join Dr Bray as he explores why traditional fixes are not enough, how leaders can spot the “connection deficit,” and the practical steps any organization can take to turn disconnection into a competitive advantage.  He also shares the top three ways to build connections that don't require a lot of time to plan.

If you lead a team, work in HR, or care about making work a place where people thrive, this episode is for you.

Let’s talk about how belonging is not a nice-to-have; it is the real driver of performance in today’s workplace.

"Being on a team can make people feel even lonelier when the closeness they expect doesn't come to pass."

"Build socializing into the rhythm of work."

"If employees are constantly working at their maximum capacity... they won’t be able to invest time in pivotal interactions that generate trust."

"Social activities shouldn’t be offered as one-offs — they should be embedded in regular workflows."

Retiring Without Regrets

For decades, we’ve been told the same story: work hard, save well, and one day retirement will be the reward. But what if stepping away from work feels harder than the job itself? What if freedom comes with a side of restlessness?

In this episode, Dr. Bray delves into what truly makes retirement fulfilling and why neuroscience reveals that it’s about more than just money or free time. I’ll explore the hidden challenges the brain faces when structure, identity, and daily rewards suddenly disappear. And more importantly, I’ll share the four practices that help people not just retire, but rewire: alignment with your values, rediscovering yourself beyond the job title, taking charge of your time with agency, and embracing adaptability when life doesn’t go as planned.

You’ll hear stories of people who struggled and those who thrived and learn practical tools to shape a retirement that feels rich with meaning and growth.

If you’re approaching retirement, in the midst of it, or simply curious about how to build a life you don’t want to escape, Dr. Bray will provide you with insights that are both eye-opening and actionable.

Please tune in and discover how to retire without regrets and why your brain will thank you for it.

“Retirement isn’t the end of the road; it’s the beginning of a new journey.”

“Your identity is not in your job title; it’s in the lives you touch and the purpose you find.”

“Purpose is the engine that keeps you moving. Without it, even the most luxurious life can feel empty.”

Ever feel like you’re carrying bricks in your backpack that no one asked you to carry? Or turning a five-minute task into a half-hour saga of overthinking? You’re not alone, and your brain might actually be the culprit.

In this episode, Dr. Bray pulls back the curtain on why we over complicate simple things and what neuroscience reveals about it. (Hint: it’s not just about dopamine, it’s about the way our brain’s prediction systems and default mode network keep us stuck in loops of worry and “what ifs.”)

You’ll learn:

Why your brain makes simple things feel hard, and how it thinks it’s helping.

The hidden costs of overthinking on your energy, creativity, and well-being.

Practical tools to stop adding “extra screws” to life and start living with more clarity and ease.

If you’re ready to stop over-engineering your days and start creating space for simplicity, joy, and focus, this episode is for you.

QUOTES BY DR. BRAY

"The mind is designed for survival, not for peace. To find peace, we must practice it intentionally."

"Overcomplicating things gives us the illusion of control, but real control comes from simplicity."

"Multitasking is the art of doing everything poorly at once."

Why do good employees walk away? You might think you know, but most exit interviews never uncover the real story. People rarely say, “I left because I felt stuck” or “I couldn’t see a future here.” Yet, those are often the true reasons behind turnover.

In this episode, Dr. Bray breaks down a powerful interview framework that goes beyond surface answers and gets to the heart of why employees quit. These aren’t ordinary exit questions; they’re conversation starters that uncover what employees were searching for, what pushed them away, and what might have convinced them to stay.

You’ll discover:

The four “quests for progress” that drive almost every job change

The exact questions that reveal whether someone left for alignment, control, growth, or just to get out 

How to turn exit interviews into learning tools that reshape your culture

Why stay interviews matter more than exit interviews and how to run them effectively

If you’re a leader, HR professional, or business owner, this episode gives you actionable insights and ready-to-use tools for reducing turnover. Understanding why people leave is the first step in creating a workplace where they want to stay. You don't want to miss this episode!

For more information on this topic, read the HBR article spotlight on "Why did They Leave? An Interview Guide," in the November-December 2024 Issue for exact questions to use in your next exit interview.

QUOTES BY DR. BRAY

"People rarely say, 'I left because I felt stuck' or 'I couldn’t see a future here.' Yet, those are often the true reasons behind turnover."

"Turn exit interviews into learning tools that reshape your culture."

"Whether someone left for alignment, control, growth, or just to get out — the right questions will reveal it."

Think you know why employees quit? Think again. It’s not about money, perks, or a flashy job offer. In this episode, Dr. Bray uncovers the surprising truth about why top talent leaves your organization.

You’ll learn what neuroscience tells us about motivation and progress, why our brains rebel when work feels stagnant, and the four “quests for progress” that push people to make career moves. Additionally, Dr. Bray will share real-world stories, research-based strategies, and practical steps you can implement today to keep your top talent engaged and thriving.

If you’re a leader, HR professional, or just curious about the future of work, this episode is your wake-up call. Don’t just ask how to retain employees, discover how to create a culture where people want to stay. Tune in and rethink everything you thought you knew about turnover.

QUOTES BY DR. BRAY "People rarely leave for just money. They leave when their work stops feeling rewarding, when progress feels impossible, or when every day becomes an energy drain."

"The real question is: how do I make staying feel like progress and not stagnation?"

"People don’t quit companies — they quit environments where their brain feels stressed, stuck, and underutilized."

If you’ve ever hit a wall at 2:47 PM and wondered, “Why can’t I think straight?” This episode is for you. Spoiler alert: It’s not a willpower problem. It’s biology.

In this episode, Dr. Bray breaks down one of the most overlooked truths in workplace performance: your brain has a limited energy budget. From decision fatigue to task switching to why your focus crashes mid-afternoon, you’ll discover the hidden forces behind mental burnout and how to fight back.

We’ll explore:

• Why your brain burns through more energy than any other organ

• How your “mental bank account” gets drained without you even noticing

• The real cost of multitasking (hint: it’s not just lost time)

• What top performers, neuroscience researchers, and companies like Google are doing to protect brain power

• Simple ways to refuel your focus using strategic breaks, movement, and even social interaction

You’ll also learn how to spot the moments when you’re cognitively bankrupt and what to do to recharge fast.

Bonus: Dr. Bray shares a simple method to track your “brain budget” for one day so you can identify your personal energy leaks and high-focus windows. You’ll walk away with actionable tools you can start using today to work smarter, feel better, and lead with more clarity.

If you're in leadership, juggling too many tabs, or constantly battling decision overload, this episode might change how you manage your most valuable asset: your brain.

Listen now and get ready to stop blaming yourself and start working with your biology.

"The brain doesn't store fuel. Once the tank is low, the first thing to go is your ability to think clearly and resist distractions."

"Don't use your brain's best hours on low-leverage tasks."

"Performance problems may not be due to poor skills, but poor fuel. Invest in good nutrition and rest."

What if the key to unlocking your potential isn’t talent but timing, effort, and the way your brain rewires itself? In this episode, Dr. Bray dives into the science of how learning happens, real, lasting, brain-changing learning, with insights from world-renowned neuroscientist Dr. Michael Kilgard. You’ll learn why your brain doesn’t change without discomfort, why sleep might be the most powerful learning tool you’re ignoring, and how tools like visualization, self-testing, and even a tiny implant in your neck are helping people recover from strokes and transform their performance.

Dr. Bray breaks down the four essential ingredients for rewiring your brain: focus, friction, reflection, and rest.  Dr. Bray explores real-life stories and tools you can use today to learn faster, retain more, and adapt better. Whether you're trying to pick up a new skill, overcome a setback, or simply want to sharpen your brain, this episode will shift how you think about change. This one’s made to be bookmarked, shared, and revisited.

“Your brain isn’t a hard drive. It’s a living, changing, messy miracle.”

“One of the most underutilized productivity tools is a great nap.”

“No discomfort, no change. Learning shouldn’t feel easy.”

Have you ever stopped and looked at your life and thought, Why do I feel poorer than I am?

I know I have. On paper, things are going well. I've written books, worked with big companies, and my little company continues to grow. I’ve built a career that I’m proud of, and I work hard to live within my means, especially with six kids who are always wanting lessons in everything! From the outside, it looks like it is all going really well.. But when I pause to reflect, there’s still this feeling of being... poorer than I’d like to be.

And no, I’m not talking about the literal kind of poverty, the kind that keeps people awake at night, wondering how they’re going to make ends meet. I’m not talking about the kind of struggle that comes with scarcity. What I’m talking about is something deeper. A kind of poverty that can’t be solved with money, no matter how much you have in the bank.

Ryan Holiday recently wrote about this in an article titled “These Are All the Ways I Feel Poorer Than I Am.” In it, he talks about a conversation he had with Sahil Bloom about the different kinds of wealth, wealth that doesn’t show up on your paycheck. Time wealth, emotional wealth, social wealth, mental wealth, and physical wealth. These are the kinds of wealth we often overlook, even though they shape our happiness far more than any amount of money ever will.

Today, I want to dive into this idea. I want to explore how, even though my life is going well, I still deal with anxiety and stress, worrying about things that haven’t happened, missing out on present moments because my mind is too busy. I want to talk about how I’ve neglected my social wealth and how I don’t have enough close friends anymore because I’m too wrapped up in work and family.

But here’s the thing: The more I think about it, the more I realize that true wealth isn’t about the size of your bank account, it’s about the balance in your life. It's about the freedom to live on your terms, the relationships you build, and the moments you enjoy, fully present.

So, if you’ve ever felt like you have everything, but still feel like something’s missing, this episode is for you. We’ll explore how to stop chasing the wrong kinds of wealth and start focusing on the ones that really matter. And maybe, just maybe, you’ll discover that you’ve had everything you need all along.

**From Ryan Holiday's website:  "These Are All The Ways I Feel Poorer Than I Am."  (It is a great read!)

"Worry and stress are a real cost—they have stolen hours of sleep, moments of joy, and precious time with family."

"We spend so much time worrying about imaginary problems that we create real ones."

"True wealth is measured not by the balance of your bank account, but by the balance in your life."