This book is designed with you and your brain – specifically how your brain works - in mind.
We make learning easier by engaging with your brain in the way it most naturally works. So we have written a summary at the start and end of each chapter. This will prime your memory and engage your brain with regard to the take away messages each chapter contains. We also include:

  • Illustrations that are detailed for easy exploration 
  • QR codes that will enable you to add to your understanding of the brain  via key sources on the world wide web
  • Referred readings for additional context and understanding                                                                                                        
  • Quotes that highlight key points                         
  • A wide range of practical activities
  • The identification and explanation of a range of technology you can use to help you monitor, measure and/or develop your levels of performance and wellbeing.

The chapters are ordered as independent building blocks. If you wish to start at the beginning and work your way through the book in the usual, linear fashion, we provide a clear route. Yet if skipping around the book is the way forward (and maybe sometimes the way backwards) for you, the content and sequencing will still work.

Next, we introduce you to your brain. We explain its structure and function and, importantly, the role it plays in governing everything we do. In the main body of the book, we address each aspect of our brain management Process and highlight the value of combining them. The Process incorporates:

  • Physical activity   
  • Rest and recovery    
  • Optimal nutrition      
  • Cognitive training  
  • Emotional management    
  • Socialization                                                                                                              
  • Synergy.



Each chapter is divided into two parts. In the first part we provide essential knowledge, giving you an overview of the associated science and relevant influencing factors. In the second part we provide the training, making specific recommendations before giving you options to choose from and directing you to additional resources identified in the Appendix. These resources include a range of further reading, associated media sources and examples of technology – much of it available free of charge - that can be used to monitor, measure and enhance your brain health and performance.

The influence of technology in our lives, and how to manage our engagement with it to ensure optimum brain function, is an important topic we will address in future chapters. We mention it now because there are potential negative effects to our increasing use of technology in the workplace and beyond. Our focus in this book, therefore, is on how to manage technology in order to achieve your goals whilst maintaining – ideally, enhancing – your wellbeing. So we encourage you to explore the different examples we recommend and to select and incorporate those that best suit your needs.

Too often health and performance programs adopt a ‘one size fits all’ approach. However, we know that we are all in many ways unique; we have different starting points, different ways of learning and operating and different end goals. It follows, then, that although there may be certain principles or practices that benefit us all, we also need the guided freedom necessary to create our own personal Process for success. This is why, although we are prescriptive at times, we provide a wide range of activities and resources for you to choose from based on your understanding of yourself, your lifestyle, your values and your purpose.

Although each aspect of the Process can be addressed and managed independently, and benefits will be realized by improving any one, we encourage you to think and act systemically. The Process is interactive and synergistic in nature. We experience the best results, therefore, by ensuring that eventually we develop all aspects.

The Nobel Prize winning Scientist and Educator, Santiago Ramon y Cajal wrote, ‘Any man could, if he were so inclined, be the sculptor of his own brain.’

If you are so inclined do keep reading and, no matter what other skills you have, we will help you to become a proficient brain-sculptor! The process is both enlightening and fun. The reward is great. It’s the quality of your life.

'Dr Sullivan brings together the most recent advances in research and practical strategies-there is an abundance of both intellectual and human information that you can apply to everyday life.'

Dr Shona Halson - Senior Recovery Physiologist Australian Institute of Sport

‘The Brain Always Wins’ is more than a book; it’s an investment in your life and everything

you care about. Believe me – it’s a game changer!'

Jeff Nichols CSCS
Exercise Physiologist – Former Navy SEAL


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