Health Is Your Edge: Stress, Sleep & The BRAIN Protocol for Longevity and Performance with Dr. Ryan Williamson

On Healthy Mind, Healthy Life, Avik digs into the real drivers of sustainable success with Dr. Ryan Williamson—board-certified neurologist, Navy veteran, and founder of Transcendent Health. Ryan breaks down his BRAIN Protocol (Breath, Rest, Activity, Intake, Nurturing) and shows why elite performance starts with biology, not hustle. From the physiological sigh to box breathing, sleep discipline, daily movement, and community, he maps out low-cost, evidence-based ways to reduce burnout, sharpen cognition, and extend both lifespan and healthspan. We also discuss purpose (“Find Your Why”), habit compounding, and how to vet health advice in a noisy marketplace. Direct, actionable, and built for busy professionals.

About the guest :

Dr. Ryan Williamson is a board-certified neurologist and former Navy Lieutenant Commander who has treated high-pressure performers, from sailors and Marines to special forces. He now leads Transcendent Health, helping entrepreneurs and leaders optimize brain health, stress resilience, and longevity. He’s the author of The Incredible Brain.

Key takeaways :

• Success needs health first: Hustle without sleep, nutrition, and recovery accelerates aging and chronic disease risk.

• BRAIN Protocol:

• • B – Breath: Use the physiological sigh (long nasal inhale, quick top-up nasal inhale, slow mouth exhale) for rapid downshift.

  • R – Rest: Protect sleep to support cognition, mood, and metabolic health.

  • A – Activity: Daily movement offers the largest whole-body ROI; stand more, walk more, lift regularly.

  • I – Intake: Prioritize quality nutrition and timing; you’re already spending here—spend smarter.

  • N – Nurturing: Community and relationships buffer stress and improve long-term health.

• Micro-habits work: Five to ten minutes of breathwork daily builds stress resilience via neuroplasticity.

• Move during work: Standing more and walk-and-talk calls can meaningfully raise activity; ~10,000 steps correlates with lower all-cause mortality.

• Purpose powers compliance: Write down your “why,” keep it visible, and reverse-engineer habits from that end state.

• Democratize longevity: Most wins are free or low-cost—breathing, sleep, walking, and social support.

• Vet your sources: Check credentials and incentives before adopting protocols or buying supplements.

How to connect with the guest

• 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.

Healthy Mind By Avik™️ is a global platform redefining mental health as a necessity, not a luxury. Born during the pandemic, it’s become a sanctuary for healing, growth, and mindful living. Hosted by Avik Chakraborty—storyteller, survivor, wellness advocate—this channel shares powerful podcasts and soul-nurturing conversations on:

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