NOvember! SMART WELLNESS CHALLENGE

Welcome

Week 1 - Introduction to Smart Wellness

Bitesize Video 1 - A brief introduction to the concept of smart wellness, biohacking principles and a course overview

Bitesize Video 2 - The 6 smart wellness pillars that will be featured during the course: eating and drinking, breathing, thinking, moving, sleeping, and maintaining life-long health habits

Bitesize Video 3 - Example ways to consume the course while boosting your wellness and trying new hacks and habits

Bitesize Video 4 - Introduction to Dr Julia Jones – aka Dr Rock – and why music is one of the most powerful biohacks

Week 1 - Webinar: Introduction to Smart Wellness

Pages 34-60 in the book are relevant to this section

Neuron Audio Book Clip 7 - Chapter 2: A Quick Bit of Basic Brain Science

Neuron Audio Book Clip 8 - Chapter 2: A Quick Bit of Basic Brain Science

Neuron Audio Book Clip 9 - Chapter 2: A Quick Bit of Basic Brain Science

Neuron Audio Book Clip 10 - Chapter 2: A Quick Bit of Basic Brain Science

Neuron Audio Book Clip 11 - Chapter 2: A Quick Bit of Basic Brain Science

Week 2 - CONSUMING: How To Fix Your Eating & Drinking Habits

Bitesize Video 1 - Overview of the weekly topic: How to hack eating and drinking habits and gain more control over what we consume

Bitesize Video 2 - Learn why your supermarket habit is so addictive and find out how to break it through a simple digital hack

Bitesize Video 3 - Learn how to stay in control and combat persuasive marketing when you do have to enter a supermarket environment

Bitesize Video 4 - Discover how to tap into your cell biology and control your waistline using simple timed eating hacks

Week 2 - Webinar: CONSUMING

Pages 64-100 in the book are relevant to this section

Neuron Audio Book Clip 12 - Chapter 3: Consuming

Neuron Audio Book Clip 13 - Chapter 3: Consuming

Neuron Audio Book Clip 14 - Chapter 3: Consuming

Neuron Audio Book Clip 15 - Chapter 3: Consuming

Neuron Audio Book Clip 16 - Chapter 3: Consuming

Neuron Audio Book Clip 17 - Chapter 3: Consuming

Week 3 - BREATHING: How To Make Your Breath Your Superpower

Bitesize Video 1 - Overview of the weekly topic: How to hack your breathing and turn breath into your superpower switch

Bitesize Video 2 - Learn about your mighty vagus nerve and how to harness its full potential using simple breathing techniques

Bitesize Video 3 - Discover how to use different breathing ratios to hack into your autonomic nervous system and train it to manage stress

Bitesize Video 4 - Find out why cold water exposure (in nature or in the shower) can be the perfect training ground for your vagus nerve and stress response

Bitesize Video 5 - Learn about a quick simple breathing hack that can easily be used in a real-time high stress situation, helping you recover control over your fight or flight response

Bitesize Video 6 - Discover how to use music to stimulate and train your ancient nervous systems’ survival response, helping it to operate optimally in our confusing modern environment

Week 3 - Webinar: BREATHING

Pages 101-131 in the book are relevant to this section

Neuron Audio Book Clip 18 - Chapter 4: Breathing

Neuron Audio Book Clip 19 - Chapter 4: Breathing

Neuron Audio Book Clip 20 - Chapter 4: Breathing

Neuron Audio Book Clip 21 - Chapter 4: Breathing

Neuron Audio Book Clip 22 - Chapter 4: Breathing

Neuron Audio Book Clip 23 - Chapter 4: Breathing

Week 4 - THINKING: How To Gain Control Over Your Thoughts & Boost Focus

Bitesize Video 1 - Overview of the weekly topic: How to hack your thinking, gain control over brain states and boost your cognitive performance

Bitesize Video 2 - Learn how to set your brain chemistry in the morning to increase your chances of having a great day

Bitesize Video 3 - Discover how to quickly identify silent ANTS (autonomic negative thoughts) and stop them in their tracks

Bitesize Video 4 - Find out how to create a runway to improve the journey into focus and flow, without stress, throughout a work day

Bitesize Video 5 - Discover how to use eye focus techniques to trigger your nervous system and prime your brain for work that needs high attention

Bitesize Video 6 - Learn how to work your brain like a muscle using brain state training and self-hypnosis / mindfulness / meditation / gratitude practices

Bitesize Video 7 - Find out the fastest way to trigger moods and mindsets using music and music imagination techniques

Week 4 - Webinar: THINKING

Pages 132-160 in the book are relevant to this section

Neuron Audio Book Clip 24 - Chapter 5: Thinking

Neuron Audio Book Clip 25 - Chapter 5: Thinking

Neuron Audio Book Clip 26 - Chapter 5: Thinking

Neuron Audio Book Clip 27 - Chapter 5: Thinking

Neuron Audio Book Clip 28 - Chapter 5: Thinking

Week 5 - MOVING: How To Hack Your Physical Activity Without A Gym Membership

Bitesize Video 1 - Overview of the weekly topic: How to hack your movement by tapping into the ancient survival circuits in your brain/body and using AI

Bitesize Video 2 - Learn how to boost metabolism and immunity by building muscle tissue using efficient slow motion techniques

Bitesize Video 3 - Discover how to tap into the brain’s automatic response to music to easily embed more movement into your life

Bitesize Video 4 - Find out why a simple, short walk outdoors delivers immense wellness benefits due to the brain’s response to the sights and sounds of a natural environment

Week 5 - Webinar: MOVING

Pages 161-179 in the book are relevant to this section

Neuron Audio Book Clip 29 - Chapter 6: Moving

Neuron Audio Book Clip 30 - Chapter 6: Moving

Neuron Audio Book Clip 31 - Chapter 6: Moving

Neuron Audio Book Clip 32 - Chapter 6: Moving

Week 6 - SLEEPING: How To Supercharge Your Rest

Bitesize Video 1 - Overview of the weekly topic: How to hack your sleeping and protect your brain from the ageing process

Bitesize Video 2 - Learn how to trigger the in-built sleep control timer in your eyes to regulate the release of sleep chemicals

Bitesize Video 3 - Discover how to fix your indoor environment to reduce the negative impact of blue light on your sleep regulating brain circuits

Bitesize Video 4 - Find out how to stop your tech devices disrupting your biological sleep systems so you can protect and regulate your Circadian Rhythm

Bitesize Video 5 - Learn how to achieve consistent high-quality rest by creating a sleep runway using music, light, scent and timers

Week 6 - Webinar: SLEEPING

Pages 180-199 in the book are relevant to this section

Neuron Audio Book Clip 33 - Chapter 7: Sleeping

Neuron Audio Book Clip 35 - Chapter 7: Sleeping

Week 7 - MAINTAINING: How To Maintain Brain Power Through Life & Lock In Good Forever Habits

Bitesize Video 1 - Overview of the weekly topic: How to futureproof your health by forming bulletproof, lifelong smart wellness habits

Bitesize Video 2 - Discover how to use habit stacking techniques to quickly create healthier daily routines by building upon a stable foundation

Bitesize Video 3 - Learn how to use networks to find your tribe, trigger social brain chemicals and greatly increase your successful formation of new wellness habits

Bitesize Video 4 - Find out how to use music to slow down the ageing process by boosting positive plasticity and protecting brain connections

Bitesize Video 5 - Discover how to use technology and measurement techniques to make your long-term smart wellness journey more interesting and fulfilling

Week 7 - Webinar: MAINTAINING

Pages 200-228 in the book are relevant to this section

Neuron Audio Book Clip 36 - Chapter 8: Maintaining

Neuron Audio Book Clip 37 - Chapter 8: Maintaining

Neuron Audio Book Clip 38 - Chapter 8: Maintaining

Neuron Audio Book Clip 39 - Chapter 8: Maintaining

Neuron Audio Book Clip 40 - Chapter 8: Maintaining

Week 8 - Summary & Wrap Up

Week 8 - Webinar: Overview of the smart wellness approach

Pages 229-255 in the book are relevant to this section

Neuron Audio Book Clip 41 - My new daily routine (Chapters 9/10/11)

Neuron Audio Book Clip 42 - My new daily routine (Chapters 9/10/11)

Neuron Audio Book Clip 43 - My new daily routine (Chapters 9/10/11)

Neuron Audio Book Clip 44 - Final Note & Thank You

What did you find most valuable during this challenge?

What next?

Bitesize Video 3 – Discover how to tap into the brain’s automatic response to music to easily embed more movement into your life