Conventional wisdom has always said that achieving more means pushing harder. That’s not true. Our brains aren’t built to be in constant go mode. Sure there are times when driving hard is key. But those moments can’t happen without rest and relaxation. And knowing how and when to step back will enable you to achieve peak performance when a big moment comes along.

We need to be intentional about giving your brain what it needs for not only focused execution, but also for strategic thinking, creativity, recovery, and ultimately peak performance. By manipulating your body, mind, and environment, you can…


One of the most common pieces of feedback we get is that people love Q&A sessions. So this week we thought we’d compile all of the FAQs that we’ve received from our community over the past year — through emails, live events, and coaching sessions. Hopefully you find this information helpful and that there are some key takeaways that you can apply to your daily routine. Of course if you have any questions that we missed don’t hesitate to reach out!

1. How can I fall asleep faster?

A main issue in today’s world is that, instead of waking…


Last week we discussed flow, a state in which we are completely immersed in the task at hand. We become so engrossed in the activity we’re doing that the world seems to fade away. Athletes often refer to this state as being “in the zone”, however anyone can enter into this state — whether it be at work, while pursuing a passion, or having an engaging conversation with someone.

In order to enter into a flow state, you need to find that sweet spot on the activation/performance curve. You need to be somewhere between boredom and stress — when you…


Click here to receive insights in our weekly newsletter.

Flow is often described as a peak state of consciousness. It was first identified by Mihaly Csikszentmihalyi, who described it as a highly focused state conducive to peak performance and productivity. During flow, people are completely immersed in the task at hand and are entirely in the present (no sense of past or future). People who experience flow say they feel a sense of timelessness, total body awareness, complete focus, and a sense of ease.

Flow is often associated with athletes being “in the zone”. However, flow states aren’t just reserved…


A couple months ago we discussed what and when to eat before exercise. It’s important to make sure you’re fueling your body properly for the work it’s about to do, while also making sure you’re not bloated or uncomfortable during exercise. We also recently discussed the importance of staying hydrated and how to fuel your body mid-workout if you’re doing exercise that is really long, intense, or in extreme conditions. Today we’re going to wrap up this exercise nutrition mini-series on what you should eat post-exercise to make the most of your workout.

Post-workout nutrition is almost as important as…


Over the past year, we’ve talked a lot about mindfulness and meditation. The benefits of mindfulness and meditation are far reaching: meditation has been shown to improve focus and problem solving, reduce time in rumination, improve coping skills, help regulate emotion, and enhance present-moment awareness. Meditation has also been shown to decrease stress and anxiety, and reduce symptoms of depression, even in people with chronic illnesses such as cancer. Last year, a team of researchers studying mental health challenges during COVID-19 found that micro-practices of mindfulness decreased feelings of burnout and improved emotional wellness in healthcare workers.

While mindfulness and…


A few weeks ago we discussed the importance of sleep for removing waste. During sleep, cerebrospinal fluid helps to pick up all of the waste products that have accumulated in your brain throughout the course of the day. This cerebrospinal fluid wash is crucial for repairing damage, preparing the brain for the next day, and disposing of harmful products, including β-amyloid, which is associated with Alzheimer’s disease. We’ve also discussed the importance of sleep for regulating appetite, recovering from a hard workout, and restoring energy levels. When you sleep well, you just feel awesome!

This week we’re going to dive…


A few weeks ago we discussed the importance of fuelling your body properly before your workout. Having a good pre-exercise meal or snack will make a huge difference to your exercise performance and will help avoid gastrointestinal discomfort during exercise. But what about fuel during your workout?

In most conditions, all you need to worry about during your workout is making sure you’re hydrated. Water is so important as it helps transport carbohydrates, vitamins, minerals and other nutrients to your cells to make energy. So dehydration slows down the delivery of all these nutrients. During exercise, you lose a lot…


Over the past few months, we’ve gone over three of what we like to call the four “F”s of Fitness: Force, Flex, and Fast. This week, we’re going to dive into the fourth and final “F” of Fitness: Fit, or cardiovascular endurance. Endurance training is any sort of exercise in which you’re moving your body for an extended period of time. Typical endurance activities include jogging, cycling, hiking, swimming, rowing, etc. However, endurance activities also include household chores, cooking, walking a pet, or low-impact sports such as golf.

These types of activities predominantly work your aerobic system (as opposed to…


In previous newsletters, we’ve discussed the importance of sleep for optimal health and performance. In addition to decreasing the risk of numerous chronic diseases, sleep is when we restore energy levels, repair tissues, and recover from a hard workout. Sleep also helps to regulate appetite, improves mood and mental clarity, and increases immune function.

This week we’re going to focus on another incredibly important function of sleep: removing waste. For all metabolic processes that occur in your body, there is an associated waste. The lymphatic system works with the circulatory system to clear this waste. Lymphatic vessels collect waste from…

Dr. Greg Wells

Physiologist, Scientist & Author. Helping people live healthier, high-performance lives via decoding science & sharing actionable tips, strategies and tactics.

Get the Medium app

A button that says 'Download on the App Store', and if clicked it will lead you to the iOS App store
A button that says 'Get it on, Google Play', and if clicked it will lead you to the Google Play store