New Book Empowers Readers to Unlock Peak Mental Performance Through Brain Health
CA, UNITED STATES, May 30, 2025 / EINPresswire.com / -- Renowned brain health expert Dr. Leigh Richardson is proud to announce the release of her latest resource: Turn Your Brain On To Get Your Game On: The How, What, Why to Peak Performance — a dynamic Workbook created to help readers take charge of their mental wellness by applying the science of brain health to everyday life.
A powerful companion to her original book, Turn Your Brain On To Get Your Game On, the new Workbook turns awareness into action. While the book laid the foundation by offering a clear, engaging 'user's manual' for the brain, the Workbook equips readers with the practical tools, strategies, and exercises needed to implement meaningful change in their cognitive, emotional, and social well-being.
'This book was born from a desire to help people realize that it's okay to not be okay—but it's not okay to ignore it,' says Dr. Richardson. 'We need to recognize the importance of brain health and address it in a positive, proactive way.'
Drawing on over 25 years of experience in neuroscience and mental performance, Dr. Richardson brings together her deep understanding of human behavior and brain function to help individuals recognize cognitive barriers, optimize their lifestyle choices, and strengthen the mental-physical connection. The Workbook offers a structured, science-backed framework for improving focus, reducing stress, and building lasting mental resilience.
Key Benefits of the Workbook:
- Helps readers assess where they are mentally, emotionally, and socially
- Provides guided exercises to improve cognitive flexibility, emotional regulation, and resilience
- Bridges knowledge with daily practice to reinforce long-term mental fitness
- Includes a powerful new chapter: 'Reclaiming Your Relationship with Technology,' which addresses the cognitive and emotional cost of digital overload and offers tools for healthier tech habits
Through her work as the founder of the Brain Performance Center, Dr. Richardson has helped thousands reach their peak potential by addressing the root causes of mental challenges. Her integrated approach—combining neuroscience, coaching, and practical lifestyle interventions—has made her a trusted voice in the field of brain optimization.
Whether you're an athlete, student, executive, or anyone looking to improve clarity, performance, and emotional balance, Turn Your Brain On To Get Your Game On and its new Workbook are essential tools for personal growth and mental empowerment.
About Dr. Leigh Richardson:
Dr. Leigh Richardson is a brain health specialist, neurotherapist, and founder of the Brain Performance Center. She has been a leader in brain health since 2009 and is dedicated to advancing the concept of Brain Capital®—the return on investment in cognitive and emotional well-being. As an author, international speaker, and coach, she continues to champion mental fitness in today's high-demand world. A second book is currently in progress.
Learn more at:
www.thebrainperformancecenter.com
www.thebrainperformanceinstitute.co
www.DrLeighRichardson.com
About the Author:
Dr. Leigh Richardson is a brain health specialist with a mission to remove the stigma around mental health. She has been leading the conversation on neuroscience, brain optimization, and well-being since 2009. Through her writing, speaking, and therapeutic work, she continues to champion the importance of mental fitness in today's fast-paced world.
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Yahoo
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- Yahoo
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Both new studies build on previous evidence that diet, certain brain training exercises and physical activity can delay the loss of memory and slow the decline of other cognitive abilities. One study looked at the impact of walking on 2,985 Black and white older adults who were tested for APOE status and were followed for 10 years. Each year, the participants were questioned about the amount of walking they did, and at multiple points during the follow-up period, their cognitive status was evaluated with standardized exams. Overall, participants with the APOE4 gene mutation showed steeper declines in cognition compared with those with other forms of the gene that don't raise the risk of Alzheimer's. While walking appeared to have a protective effect on all the participants, it was strongest among those with APOE4. The risk of developing Alzheimer's among those with two copies of APOE4 is 12 times that of women with none and four times that of men with none, said the study's senior author, Cindy Barha, an assistant professor of neuroscience at the University of Calgary and Canada Research chair in neuroscience, brain health and exercise. That changed significantly if people walked. Overall, women benefited more. A 10% higher amount of self-reported walking was associated with a 4.7% increase in complex thinking performance over time in women and a 2.6% increase in men. Among APOE4 carriers, men appeared to benefit more. A 10% higher amount of self-reported walking was associated with an 8.5% increase in global cognitive performance over time in women and a 12% increase in men. That was a surprise to the researchers, who expected that women would continue to benefit more. Walking seems to keep brains healthier by pumping up levels of brain-derived neurotrophic factor (BDNF), a protein that's known to support the health of brain cells, Barha said. Other proteins in the brain may be involved, as well. 'BDNF is like fertilizer for your brain that is naturally produced, especially when you are being physically active, such as when you are walking,' Barha said. 'It helps brain cells survive, grow and form stronger connections; this supports memory, learning and mood, especially in the hippocampus, which is the brain's memory center.' A limitation of the study is that it didn't track how fast or how frequently the participants walked. Dementia risk modified through lifestyle The second international study, led by researchers in Finland, found that a combination of lifestyle modifications could also benefit people with the APOE4 variation more than those with other mutations. 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NBC News
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Alzheimer's may be delayed through lifestyle changes, new studies show
Although her grandfather had dementia when he died, Kristin Richardson hadn't worried much about her brain until a lab test revealed that she was positive for APOE4, a gene that has been linked to a higher risk of developing Alzheimer's disease. That was seven and a half years ago. Richardson, now 51, remembers crying when she got the news. 'I was terrified,' she said. 'It's a horrible, horrible disease with no cure.' So Richardson, a business owner in Richmond, Virginia, decided to make whatever changes she could to reduce her risk of the disease. 'I do what I can to get enough sleep. I keep active. I try to eat well and maintain a healthy weight, and I'm always working my brain to learn new things,' she said. Two new studies being presented at the Alzheimer's Association meeting Monday in Toronto may give some hope to Richardson and others who carry a genetic risk for the disease. 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And you don't have to spend hours at the gym to achieve it: By adding intensity to your workouts, you get more bang for your buck from a time perspective, says Rashelle Hoffman, a gait and walking expert in the physical therapy department at Creighton University in Omaha. Consider the American College of Sports Medicine's physical activity guidelines: All healthy adults should get moderate intensity aerobic activity for at least 30 minutes five days a week, or vigorous activity for a minimum of 20 minutes three times per week. 'Clearly, you're seeing greater benefits with less time with vigorous activity,' she says. 'We're stressing our body out more, and it's responding more readily to that.' Read More: Backward Walking Is the Best Workout You're Not Doing There's a psychological appeal, too. Interval walking enables you to feel like you're competing against yourself, Richardson says, as you get faster and ratchet up your intensity level. 'I always say that people like numbers,' she says. They give walkers a tangible goal, which can propel their desire to work out. Emily Mendez, who lives in Indianapolis, took up Japanese walking a few years ago because she tends to get bored walking at the same pace. The intervals give her something to focus on, she says, and she likes the sense of achievement she gets from short, powerful spurts of activity. 'It's like an accomplishment when you do the quicker walks,' she says. 'I do those and push myself, and then the slower walks for recovery are like a reward. It makes it more interesting, less boring, and more motivating.' The benefits of Japanese walking In one of the leading studies on interval walking, Shizue Masuki and her colleagues instructed 246 middle-age and older adults to walk at a high intensity for 30 minutes a day, more than four times a week, for five months. No one completed the program—they complained that it was too boring and difficult, says Masuki, a professor at Shinshu University Graduate School of Medicine in Japan. That inspired the researchers to test interval walking instead. This time, the participants actually did it, and the results were impressive. People who followed an interval walking program for five months experienced greater increases in leg strength, thigh muscle strength, and overall physical fitness, as well as a greater reduction in blood pressure, than those who only walked at a moderate pace. Additional research with more than 700 people found that interval walking improves symptoms of lifestyle-related and age-related diseases, such as changes in cognitive function, depression, and sleep quality. Plus, the technique leads to an increase in healthy HDL cholesterol levels, improved triglyceride levels, and reduced abdominal visceral fat. More generally, research suggests that walking—which is lower impact than activities like running—contributes to bone and muscle health, reduces the risk of chronic diseases, and enhances mental wellbeing. It's often an ideal choice for people who are older or overweight, Hoffman says, as well as those newly dipping their toes into an exercise routine. 'The beauty of walking is that most people know how to do it,' she says. 'There's not a learning curve, and you don't really need to have equipment.' What counts as high intensity, anyway? In Masuki's study, participants logged three minutes of walking at 70% of their peak aerobic capacity, or VO2 max—which measures the maximum amount of oxygen your body can utilize during intense exercise—followed by three minutes at 40% of their peak aerobic capacity. While a smartwatch can provide you with this data, there's an easier way to track your intensity. Read More: Why Walking Isn't Enough When It Comes to Exercise Richardson calls it the talk test: When you're working at about 70% of your aerobic capacity, you'll be breathing heavily and able to feel your heart racing, but you'll still be able to carry on a conversation. 'It's a little bit uncomfortable, but you can still talk,' she says. If you were closer to working at 100% of your capacity, on the other hand—an extreme level that experts advise against, since your body can't get enough oxygen to fuel muscles and you'll quickly feel drained—you would not be able to speak. How to start interval walking Ready to give Japanese walking a spin? Experts suggest these tips. If three full minutes of high-intensity walking feels daunting, ease in: You could start out by picking up your pace for one minute, followed by a three-minute recovery session, Hoffman suggests. 'You won't see the benefits necessarily at those lower levels, but you'll be training your body,' she says. You don't even have to aim for a 30-minute workout. Since learning about Japanese walking on TikTok a couple months ago, Yvette Hill has been doing it during downtime, like when she's waiting in parking lots to pick up her kids from various activities. Sometimes she ramps up her intensity until she reaches one corner of the lot, then slows down until she reaches the other, tweaking the program to fit her needs. 'If you're busy, this is a great way to fit in exercise,' she says. 'It's so easy and less intimidating than jumping into the gym.' When you increase your pace and shift into a high-intensity interval, it's important to pay attention to your posture. 'Get your spine up, get your chest up, and really think about swinging your arms,' Richardson says. That helps engage more of your body, while adding power to your steps. Many fitness trackers, including the Apple Watch, have a built-in feature that allows you to set up your intervals in advance. That way, your device will alert you when it's time to switch gears, Hoffman says, and you don't have to fiddle with a stopwatch. Read More: Are Walking Pads Worth It? Another option: Time each interval to a favorite song. 'Most songs are about three minutes long,' Richardson says. 'That's a good way of timing your exercise.' If you struggle with balance issues and want to make sure you're safe, experiment with walking poles, Richardson suggests. 'They can give you an extra bit of stability,' she says. 'If someone's a little hesitant—maybe an older or deconditioned person—using a hiking stick or trekking poles can give you an extra set of so-called legs.' One of the reasons walking is so accessible is that you can do it anywhere. That said, high-intensity exercise will feel different depending if you're walking on a treadmill, nature trail, hilly roads, or the beach. 'Your heart rate's going to respond differently to all those different terrains,' Richardson says. Pay attention to what works best for you—you might find, for example, that you love the built-in challenge of walking on the sand or crave quiet moments in the park. Like any other fitness program, there are ways to adjust interval walking to fit your needs. You could wear weights on your arms or even carry small dumbbells to get a better upper body workout, Hoffman suggests. Or switch things up and do squats or lunges for one of your high-intensity intervals. 'This idea of intervals could be applied to different targeted areas of your body,' she says. 'It doesn't have to be just walking.'
