In this episode of The Mindful Journey, host Sana digs into brain health and cognitive longevity with neurologist and author Ryan Williamson (Transcend Health Group, Atlanta). We unpack why modern life—constant screens, poor sleep, chronic stress, sedentary routines, and ultra-processed food—pushes our biology out of alignment, and what to do about it. Ryan breaks cognitive performance into four pillars: sleep quality, nutrient-dense nutrition, purposeful daily movement, and stress regulation. We explore neuroplasticity (the brain’s ability to rewire at any age), circadian rhythm basics, and two evidence-backed breath practices—box breathing and the physiological sigh—that calm the nervous system fast. Ryan also shares how grief and frontline medical service shaped his book “The Incredible Brain,”translating science into simple protocols anyone can start today. If you want practical, low-cost steps to protect memory, focus, and mood—this conversation gives you a clear starting point.

Ryan Williamson, MD is a neurologist and founder of Transcend Health Group. He has treated service members and civilians across brain injury, sleep, stress, and performance issues. His book “The Incredible Brain” distills science into everyday protocols for long-term cognitive health.

• Cognitive longevity rests on four pillars: sleep, nutrition, movement, stress management.

• Morning natural light + movement help anchor circadian rhythm and improve night sleep.

• Screens at night delay melatonin release and degrade deep sleep; set a tech cutoff.

• Sleep clears metabolic waste (including amyloid); chronic sleep loss raises risk for decline.

• Neuroplasticity means the brain rewires across the lifespan—habits drive lasting change.

• Quick stress reset: box breathing (inhale 4, hold 4, exhale 4, hold 4) for several rounds.

• Faster reset: physiological sigh (full nasal inhale, brief second inhale, slow mouth exhale).

• Start small: improve one pillar this week, then stack habits for compounding benefits.

• Website: transcendhealthgroup.com

• Book: transcendhealthgroup.com/book

• Instagram & LinkedIn: Search Ryan Williamson / Transcend Health Group

• Upcoming free YouTube courses: Brain Health Mastery (via Transcend Health Group)

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Disclaimer: This video is for educational and informational purposes only. The views expressed are the personal opinions of the guest and do not reflect the views of the host or Healthy Mind By Avik™️. We do not intend to harm, defame, or discredit any person, organization, brand, product, country, or profession mentioned. All third-party media used remain the property of their respective owners and are used under fair use for informational purposes. By watching, you acknowledge and accept this disclaimer.

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