The Ripple Effect Quotes

“Dreaming BIG, then making small, consistent improvements, can revolutionize your health and your life.”
― Greg Wells, The Ripple Effect: Sleep Better, Eat Better, Move Better, Think Better

“Success is a few simple disciplines, practiced every day; while failure is simply a few errors in judgment, repeated every day.”
― Greg Wells, The Ripple Effect: Sleep Better, Eat Better, Move Better, Think Better

“Creative output can be increased by an average of 60% while walking”
― Greg Wells, The Ripple Effect: Sleep Better, Eat Better, Move Better, Think Better

“If you had a bad night sleep, work on organizing, not creativity”
― Greg Wells, The Ripple Effect: Sleep Better, Eat Better, Move Better, Think Better

“Increasing sleep to 10 hours a night increased accuracy (by 9%), speed and decreased fatigue in athletes”
― Greg Wells, The Ripple Effect: Sleep Better, Eat Better, Move Better, Think Better

“Those who do not find time for exercise will have to find time for illness.” —Edward Stanley”
― Greg Wells, The Ripple Effect: Sleep Better, Eat Better, Move Better, Think Better

“book Eat to Live, and it is a great way to think about nutrition. Your goal should be to eat nutrient-dense foods while avoiding calorie-dense foods. For example, skip the muffins and bagels, instead choosing protein and vegetables. An apple has about 90 calories and loads of great nutrients, whereas a blueberry muffin has 350-plus calories and few nutrients.”
― Greg Wells, The Ripple Effect: Sleep Better, Eat Better, Move Better, Think Better

“Ideally, in a person who is adjusted to the local time zone, the body’s circadian rhythms behave as follows: •​Melatonin secretion peaks at night and decreases throughout the day. •​Cortisol levels peak in the morning and decrease throughout the day. •​Core body temperature reaches its lowest peak in the middle of the night and rises throughout the day. •​Clock genes promote activity in the daytime and recovery during the night. In a jet-lagged body, these rhythms get mixed up because the external environment has changed and the internal rhythms haven’t had a chance to catch up. Rises in core temperature at night will cause premature wakening; melatonin secretion throughout the day will cause daytime sleepiness, and, as we know, lack of sleep is responsible for a large handful of common jet-lag symptoms.”
― Greg Wells, The Ripple Effect: Sleep Better, Eat Better, Move Better, Think Better

“We are often faced with seemingly insurmountable challenges in our lives. In many cases, it is these challenges that define us. To overcome them, we may not need to try harder, reacting and charging ahead; we may need to step back, rest, recover, regenerate, and respond to the challenge strategically. Sleeping better, eating well, and getting exercise on a daily basis can help all of us improve our performance and health, which is key to overcoming our big life challenges. But it might take repeated attempts using new strategies, tactics, and skills before we succeed.”
― Greg Wells, The Ripple Effect: Sleep Better, Eat Better, Move Better, Think Better

“Success is a few simple disciplines, practiced every day; while failure is simply a few errors in judgment, repeated every day.” —Jim Rohn”
― Greg Wells, The Ripple Effect: Sleep Better, Eat Better, Move Better, Think Better

“For example, it is only in the past few years that scientists have discovered how the brain gets rid of its waste. In other parts of the body, waste is removed in several ways, including via the lymphatic system, a system of vessels that run in parallel to the blood circulatory system. The lymphatic system picks up waste, broken-down cells, and invaders like viruses, bacteria, and fungi and carries them to the lymph glands, where the immune-system cells deal with them. Despite our well-established understanding of this process, we really didn’t know how the brain accomplished the same feat because the lymphatic system had not yet been discovered in the brain. One of the coolest studies I’ve seen in a long time was released last year by Dr. Maiken Nedergaard, co-director of the Center for Translational Neuromedicine at the University of Rochester Medical Center.21 Nedergaard’s team showed that during sleep, the size of the neurons in the brain is reduced by up to 60%. This creates a lot of space between brain cells. Then, still during sleep, a microscopic network of lymphatic vessels—the glymphatic system—clears the metabolic waste from these spaces between the neurons. This research shows that you can literally wash your brain of waste products and damage each night, if you sleep well.22 Dr. Jeffrey Iliff, who works in the same lab as Dr. Nedergaard, has shown that more than half of the amyloid beta, a protein that accumulates in the brains of patients with Alzheimer’s disease, is washed out of the brain each night via the glymphatic system. This is important because waste buildup in the brain occurs in nearly all people with neurodegenerative diseases, and this buildup may kill neurons, ultimately leading to cognitive diseases and mental deterioration. (Dr. Iliff’s TED Talk “One More Reason to Get a Good Night’s Sleep” is a great watch.)”
― Greg Wells, The Ripple Effect: Sleep Better, Eat Better, Move Better, Think Better

“WORDS OF WISDOM “Those who do not find time for exercise will have to find time for illness.” —Edward Stanley”
― Greg Wells, The Ripple Effect: Sleep Better, Eat Better, Move Better, Think Better

“We mistakenly think that working “harder” is the key to success.”
― Greg Wells, The Ripple Effect: Sleep Better, Eat Better, Move Better, Think Better