Kwik Team

Plunge into Cold Therapy: Reduce Stress, Sleep Better, Get Stronger with Dr. Susanna Søberg

October 2, 2023 by Kwik Team

What are the mental and physical benefits of cold therapy?

There’s one element of my morning routine that I get asked about a lot: taking a cold shower. Even though we’ve talked about cold therapy before, the idea of submersing yourself in cold water can be intimidating. But there are numerous benefits for both your body and mind that cold therapy can provide.

I’m excited to welcome leading international scientist and expert on cold therapy, Dr. Susanna Søberg, to our show today. Dr. Søberg is the Founder of the Søberg Institute and the Thermalist Cure. She’s here to talk more about her new book, Winter Swimming: The Nordic Way Towards a Healthier and Happier Life.

Cold therapy might be uncomfortable at first, but research shows it’s good for you. It can help reduce stress, optimize sleep, strengthen cells, and improve your overall health and performance. If you want to understand the science behind cold therapy and learn some simple protocols for where to start, this episode is for you.

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Clean Up Your Mental Mess To Build a Resilient Mind with Dr. Caroline Leaf

September 25, 2023 by Kwik Team

How do you clean up your mental mess to better manage your mind?

Today, both children and adults are facing a mental health crisis, one that is rapidly becoming an epidemic. If you’ve been struggling with signs of anxiety and depression, you aren’t alone. But if these symptoms are left unaddressed, they can become a mental mess that follows you for the rest of your life.

This is such an important conversation, which is why I’m thrilled to welcome Dr. Caroline Leaf back to our show. Dr. Leaf is a clinical and cognitive neuroscientist who specializes in psychoneurobiology and meta-cognitive neuropsychology. She’s also the bestselling author of a brand-new book, How to Help Your Child Clean Up Their Mental Mess: A Guide to Building Resilience and Managing Mental Health.

Even though we’re going to talk about children quite a bit, this episode is for everyone. No matter what age or stage of life you’re in, this is an essential guide to teach you how to improve your cognitive functioning, emotional resilience, and mental strength so you can then teach others. Listen in as Dr. Leaf goes over her five step, science-based neurocycle to help you create new lifelong habits and a healthier mindset.

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If you’re inspired, I want to invite you to join me in my brand NEW 10-day course, specifically designed to boost your productivity. I know it sounds too good to be true, but I give

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Beyond Brushing: Optimize Your Oral Health for Brain Performance with Dr. Dominik Nischwitz

September 18, 2023 by Kwik Team

How do you optimize your oral and dental health for greater brain health and performance?

Your mouth is the entrance to your body. It’s where digestion starts, and arguably, is where all body health starts. There is a critical relationship between your mouth, your teeth, your microbiome, and nutrition. And it’s all related to brain health and performance.

I’m excited to welcome Dr. Dominik Nischwitz to our show today. Dr. Dome is a pioneer in the fields of holistic and biological dentistry, and is the Vice President of the International Society of Metal-Free Implantology. He’s also the bestselling author of the book, It’s All in Your Mouth: Biological Dentistry and the Surprising Impact of Oral Health on Whole Body Wellness.

Your dental and oral health are directly related to your overall brain and body health. That’s why it’s important to look at your teeth as an extension of your brain. Listen in as Dr. Dome talks about how your teeth can contribute to myriad health issues, and reveals simple things you can do to improve your overall well-being today.

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Expand Your Comfort Zone: Accountability Tools to Unlock Your Potential with Jim Kwik

September 11, 2023 by Kwik Team

Do you have the tools and resources you need to win the rest of the year?

Take a moment and fast forward several months into the future. If everything in your life was exactly the same, would you be happy? Would you be completely satisfied? If you’re here, the answer is: probably not. You’re in this community to learn and grow. And I want to make sure you’re set up for success in every way possible.

I’m incredibly excited for our show today. Over the last three decades of coaching, I’ve developed a master formula to help you achieve limitless success in any area of your life. And I want to share this exclusive program with you.

Sometimes in life, you need the right message to come at the right time. Maybe you have a goal but can’t quite see the target. This program will help you assess your skills so you can take them to the next level. If you’ve been struggling to find momentum so you can win the rest of the year, this episode is for you.

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Want to Master Your Memory? Use Your Brain Animal

September 7, 2023 by Kwik Team

Knowing your brain animal can become your biggest secret weapon in unlocking your limitless mind. Each animal has unique strengths and cognitive preferences in how they learn, read, interact with others, and yes, even actively recall information. If you’re curious how each animal can develop memory techniques that work best for them, we’ve compiled some suggestions below.

Remember to take the quiz and unlock the C.O.D.E. to your unique brain type. Once you do, you’ll have taken the first step towards understanding how to leverage your strengths and develop strategies to overcome your biggest challenges.

Owl (Logical Thinker):

Owls love organization and structure. That’s why mnemonic devices are perfect when it comes to remembering complex information. No matter how complicated the material, connecting it to a well-known pattern or rhythm will help you recall the information quickly and easily.

You can also use your organizational strengths to categorize information into logical groups or hierarchies. Maybe you have the grocery store laid out in your head, which makes remembering your list by aisle and food groups easier. You might learn the names of different people in your company based on the management structure. If you learn the information based on a structure that makes sense, you’ll have a much easier time recalling it when necessary.

Because Owls prefer a more methodical approach to learning, spaced repetition can be incredibly helpful to cement information into your memory. Practice reviewing flashcards at set intervals, taking breaks, and then repeating the process. Increase the intervals so that you have to remember the information for longer and longer, and watch how much you start to retain.

Cheetah (Instinctive Doer):

Cheetahs prefer a hands-on learning style, which means you want to use this same approach for memory. Use the body list to attach information to your physical self and come up with motions to help trigger the memory when you need it. If possible, use movement and activities to help give yourself experiences to tie information to.

While you’re using your physicality, you want to try to create mental images or visualize scenarios related to the information you want to remember. Your hair might have the movement of running your hands through it on your body list, but maybe it’s spaghetti so you don’t forget it at the store.

Another way you can solidify your understanding and memory is by teaching it to someone else. It might not seem like explaining it to another person is action-oriented, but it helps ground you in the moment. And having someone ask questions helps keep you focused and engaged, two traits perfect for a Cheetah.

Dolphin (Creative Visionary):

The Dolphins creative brain can use mind maps with stunning accuracy. You can create detailed and dynamic visual representations of information and connect them easily to different concepts. The more outrageous the visualization, the more likely you are to remember it.

You also have strength in storytelling. For each location in your mind map, you can create a story that ties it to the next piece and the next, and so on for quite a long list of information. These narratives can be used to remember anything from the periodic table to a vocabulary list to a speech.

The creative experience is essential to a Dolphins learning process, but it’s also important to memory. Listen to music, tie certain smells to different study sessions, use drawings in your notes, or create a vision board representing what you want to learn.

Elephant (Collaborative Connector):

Elephants do best when you study with others. The process of discussing and sharing information can be a game-changer in reinforcing your memory. You can extend this by asking people to study with you and quiz each other. The collaborative process will help embed the information into your long-term memory easier and faster than on your own.

You can work with others to create vivid “memory palaces”. Associate specific locations or objects in a familiar environment with key pieces of information. Using places like your home or office, where you have an emotional connection can reinforce the memory and make recall effortless.

When you have someone to practice with, or even in a group setting, practice active recall exercises. Summarize information to another person or have them summarize to you. Teach each other key elements and then test each other. You’ll strengthen your memory connections through the interactive process. And because you’ll also have an emotional memory thanks to your interactions, you’re even more likely to remember what you’re learning.

Conclusion

Each animal brain type has unique strengths and preferences. By adopting the techniques tailored for you, you can enhance not just how you learn, but your ability to retain and recall information faster and more effectively.

If you want to learn more about what habits can help improve your memory, watch this video:

My Evening Routine for Better Sleep & Brain Performance with Jim Kwik

September 4, 2023 by Kwik Team

What are some healthy habits to incorporate into your evening routine to optimize your sleep?

On average, you’ll spend roughly one-third of your life sleeping. It’s when your brain gets rid of toxic waste and plaque build-up, converts short-term to long-term memory, reorganizes and repairs nerve cells, and so much more. That’s why when it comes to optimizing your brain, one of the best things you can do is optimize your sleep.

Today, I want to share the elements I’ve developed over the years that make up my nighttime routine. These are the habits I’ve built to help me wind down for a good night’s rest. This isn’t meant to be a one-size-fits-all routine. Find the elements that make sense for you and start there.

Getting a good night’s sleep is vital for a healthy brain and a good memory. It ensures you can not only bounce back from a difficult day but bounce forward into the next morning. And establishing a consistent nighttime routine is key. If you’re looking for ways to help you fall asleep faster to get deeper, more restorative sleep, this episode is for you.

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