Instructions:

1. Find a quiet, comfortable place to sit. Close your eyes if you like.
2. Set a timer for 3 minutes.
3. Breathe in slowly through your nose for a count of 4.
   Hold your breath for a count of 4.
   Breathe out slowly through your mouth for a count of 6.
   Repeat this cycle for the full 3 minutes.
4. As you breathe, notice any tension in your body. With each exhale, imagine letting go of that tension.
5. When the timer ends, open your eyes and take a moment to check in: How do you feel now compared to before?

Reflection: Did you notice a change in your stress level or focus? What’s one situation this week where you could use this reset?

Quiz:

1. True or False: The gut microbiome only affects digestion, not the brain.
2. Which of these can help support a healthy gut microbiome?
   A: Eating a variety of fiber-rich foods
   B: High doses of antibiotics (without medical need)
   C: Consuming only processed foods
   D: None of the above
3. True or False: Stress can change the composition of your gut bacteria.
4. Name one food or habit that research shows supports gut health.
5. True or False: All probiotics are equally effective for everyone.

Answers:

1: False (The gut and brain are closely connected—the gut-brain axis!)
2: A (Eating a variety of fiber-rich foods)
3: True (Chronic stress can shift your gut microbiome)
4: Examples: Fermented foods, prebiotics, regular exercise, adequate sleep
5: False (Probiotic effects can be strain- and person-specific)

Reflection: What’s one gut-friendly habit you’ll try this week?

Quiz:

1. At what age does the human brain typically reach its maximum size?
   A: 10 years
   B: 20 years
   C: 40 years
   D: 60 years
2. True or False: New brain cells can form in adulthood.
3. Which lifestyle factor is most strongly linked to maintaining cognitive health into old age?
   A: Social engagement
   B: High-protein diet
   C: Watching TV
   D: Avoiding all stress
4. Name one activity that research shows can help slow age-related cognitive decline.
5. True or False: The risk of dementia doubles every five years after age 65.
6. Which diet pattern has been shown to support brain health and lower dementia risk?
   A: Mediterranean diet
   B: High-sugar diet
   C: Carnivore diet
   D: Juice cleanse
7. What is the term for the brain’s ability to adapt and form new connections throughout life?
   A: Neuroplasticity
   B: Neurotoxicity
   C: Neurogenesis
   D: Neuropathy
8. True or False: Regular physical activity can help improve memory and thinking skills.
9. Which vitamin is especially important for brain health and is often lower in older adults?
   A: Vitamin C
   B: Vitamin D
   C: Vitamin K
   D: Vitamin B12
10. What type of brain exercise has been shown to help maintain cognitive sharpness?
    A: Learning a new language
    B: Doing repetitive chores
    C: Watching reruns
    D: Sleeping all day

Answers:

1: B (20 years)
2: True (Neurogenesis can occur in certain brain regions)
3: A (Social engagement)
4: Examples: Physical activity, lifelong learning, Mediterranean diet, mindfulness
5: True
6: A (Mediterranean diet)
7: A (Neuroplasticity)
8: True
9: D (Vitamin B12)
10: A (Learning a new language)

Reflection: Which fact surprised you most? What’s one thing you’ll do this week for your brain health?

Instructions:

1. Choose a short article, book chapter, or blog post—ideally related to health or longevity.
2. Set a timer for 5 minutes. Put away your phone and close unrelated tabs.
3. Read with full focus. If your mind wanders, gently bring it back to the text.
4. After 5 minutes, jot down:
   • What did you learn or find interesting?
   • How many times did you notice your attention drifting?
   • One practical way to reduce distractions in your daily life.

Bonus: Try this challenge every day this week and track your progress!