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Mindsets are becoming a common buzzword of late and yet the details tend to get really murky and jumbled. Mindsets act as an interface between conscious thought and subconscious autonomic physiological response. Dating back to placebo, belief, assumption, expectation and behaviour contributes to how we interpret domains such as stress, sex, broccoli, exercise, etc. The two linked studies demonstrate the power that mindset has towards diet and exercise.

• Mind-set matters: exercise and the placebo effect >
• Mind over milkshakes: mindsets, not just nutrients, determine ghrelin response >

An absolutely peer-reviewed and science grounded way to reduce morning anxiety (even if you don’t experience Anxiety or Generalised Anxiety) but want to improve your ability to lean into the day, getting into forward ambulation (walking) outside where you can generate optic (visual) flow (images moving past sensory receptors) you will begin to lower amygdala activation in the brain, thereby reducing natural threat responses.

• Interaction of the body, head, and eyes during walking and turning >
• Eye-Movement Intervention Enhances Extinction via Amygdala Deactivation >

The data around viewing sunlight at key times during the day has been rigorously tested. Current data suggests that viewing morning light (low angled rising sun) and appropriate viewing of afternoon sun (horizon and low angled) improves Circadian clock, mood expressions, metabolism and immunological responses. Give yourself the gift of good sunlight.

• Light Affects Mood and Learning through Distinct Retina-Brain Pathways >
• Melanopsin-containing retinal ganglion cells: architecture, projections, and intrinsic photosensitivity >
• Circadian Health and Light: A Report on the National Heart, Lung, and Blood Institute’s Workshop >
• Current Insights into Optimal Lighting for Promoting Sleep and Circadian Health: Brighter Days and the Importance of Sunlight in the Built Environment >

We’re all aware that taking time to explore and express Gratitude is a powerful way to evoke more out of life. What you may not be aware of, is the powerful effects it has on increasing: motivation, emotional intelligence and resilience. Science has uncovered a more powerful way to evoke the neuromodulators and feelings associated with gratitude. Rather than exploring what you are thankful for, instead reflect on times that other people have genuinely thanked YOU. Below are the peer-reviewed studies from 2015 and 2021 supporting the above.

• Exploring neural mechanisms of the health benefits of gratitude in women: A randomized controlled trial >
• Neural correlates of gratitude >