In this episode, Nicole Vignola, a neuroscientist with a BS in Neuroscience and a Master of Science in Organizational Psychology, explains how to rewire the brain for better decision-making and lasting change. You will learn about neuroplasticity, the science behind creating and undoing brain pathways, and practical strategies for forming new habits. Nicole shares the importance of visualization, taking strategic breaks, and focusing on strengths rather than weaknesses. She discusses the concept of mental currency and how to allocate energy effectively.

The episode also covers how to manage negative thoughts, boost positive thinking, and the role of myelination in habit formation. Nicole explains how to use visualization paired with physical activity to reinforce new habits and prepare for setbacks. This episode provides actionable advice for anyone looking to improve mental health, enhance cognitive function, and create lasting positive changes in their life.

Nicole’s new book, “Rewire: Break the Cycle, Alter Your Thoughts and Create Lasting Change (Your Neurotoolkit for Everyday Life)” is out now!

Timestamps:

• (00:01:02) Introduction to Nicole Vignola and her work
• (00:01:44) The importance of affirmations and voice modulation
• (00:06:31) Fundamentals of neuroplasticity
• (00:09:42) The future of neuron regeneration
• (00:13:54) Habits, myelination, and cognitive energy
• (00:19:03) Mental currency and vigilance decrement
• (00:23:32) Trying harder vs. strategic rest
• (00:28:05) Morning vs. evening energy dynamics
• (00:29:24) The role of strategic breaks
• (00:31:27) Focusing on strengths over weaknesses
• (00:35:59) Managing negative thoughts and default mode network
• (00:43:03) Tools for creating positive thoughts
• (00:47:39) Healing trauma and synaptic rewiring
• (00:50:58) Gratitude practice and neuroplasticity
• (00:55:31) Longevity and healthy aging
• (01:01:20) Nicole's perspective on living past 100

Sponsors:

• Timeline | Go to TimelineNutrition.com/Dave to get 10% off your first order.
• Apollo Neuro | Head to ApolloNeuro.com/DaveAsprey to save 15% on an Apollo Wearable

Resources:

• Nicole’s new book, “Rewire” is out now! Go to NicolesNeuroScience.com
• Dave Asprey’s Book ‘Smarter Not Harder’ is out now: https://daveasprey.com/books
• Follow Nicole on Instagram: @nicolesneuroscience
• Learn How To Sleep: SleepWithDave.com
• Follow Dave on Instagram: @Dave.Asprey
• Want to join The Human Upgrade Podcast Live? Join Our Upgrade Collective: https://www.ourupgradecollective.com/

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Dr. Cate Shanahan returns to share vital insights on the dangers of seed oils and their impact on health. As a well-known Cornell-trained physician and author, Dr. Cate has spent years researching and advocating against the use of harmful vegetable oils. In this episode you’ll learn about the "Hateful Eight" oils and why they are detrimental to metabolic health.

Dr. Cate explains the connection between these oils and chronic diseases, such as heart disease and diabetes. You will understand how to read labels to avoid these oils in everyday foods and get practical tips for making healthier dietary choices. Dr. Cate also covers the history and influence of the American Heart Association on dietary recommendations, revealing some eye-opening truths.

Key takeaways you’ll gain include understanding the role of oxidative stress, the importance of choosing the right fats for a healthy diet, and how avoiding these oils can improve overall well-being.

Timestamps:

• 00:00:00 — Opening
• 00:01:46 — Welcome and Introduction of Dr. Cate Shanahan
• 00:02:34 — The Reality of Food Deserts and Vegetable Oils
• 00:04:01 — The Ultra Wealthy and Their Dietary Choices
• 00:05:42 — Dr. Cate’s Personal Journey to Understanding Fats
• 00:11:10 — The Benefits of Avoiding Seed Oils
• 00:12:08 — The Hateful Eight Oils
• 00:19:07 — American Heart Association and Proctor & Gamble
• 00:28:15 — The Importance of Avoiding Oxidized Oils
• 00:39:05 — Clarifying Misconceptions About Omega-6
• 00:50:18 — The Impact of Diet on Family Structures
• 01:00:24 — The Role of Testosterone and Endocrine Disruptors
• 01:15:29 — Understanding Insulin Resistance
• 01:25:00 — The Slippery Slope of Statin Use
• 01:45:00 — Practical Tips for Avoiding Vegetable Oils
• 01:52:01 — Conclusion

Sponsors:

• ARMRA | Go to TryARMRA.com and use the code DAVE to get 15% off your first order.
• Leela Quantum | Visit LeelaQ.com/Dave for 10% off.

Resources:

• Dr. Cate’s book, “Dark Calories” is available for pre-order now! The book comes out on June 11th.
• Learn more about Dr. Cate: https://drcate.com/
• Dr. Cate's Instagram: @drcaseyskitchen
• Levels’ Instagram: @DrCateShanahan
• Dave Asprey’s book ‘Smarter Not Harder’ is out now: https://daveasprey.com/books
• Follow Dave on Instagram: @Dave.Asprey
• Follow The Human Upgrade: @TheHumanUpgradePodcast
• Want to join The Human Upgrade Podcast Live? Join Our Upgrade Collective: https://www.ourupgradecollective.com/

See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.