In the face of the drastic changes brought by AI technology, how can the younger generation maintain peak performance in high-pressure competition? Dr. Chang Ping Chen, an associate clinical professor at the University of Southern California (USC) and an internationally renowned expert in anti-aging preventive medicine, believes that “health is the only cornerstone of achievement.” He integrates neuroscience, AI literacy, and behavioral science to present a health guide suitable for all young students.
Chen Chang Ping stated that genetics only account for 20% of the factors affecting health, while the remaining 80% depends on lifestyle choices. He emphasized, “With health, one can talk about happiness, career, and wealth.” In the AI era of information explosion, the brain’s performance determines the success of learning. Despite the brain accounting for only 2% to 3% of body weight, it consumes 25% of the body’s nutrients and oxygen, rightfully earning the title of the body’s “commander-in-chief.”
Chen Chang Ping further analyzed the three key chemical substances in the brain:
– Dopamine: Drives learning motivation and satisfaction.
– Serotonin: Mood stabilizer, can be supplemented through sunlight, exercise, and tryptophan-rich foods (such as milk and nuts).
– BDNF (Brain-Derived Neurotrophic Factor): Dr. Chen praises it as the “miracle fertilizer for the brain,” promoting neural growth and enhancing memory.
He recommended that young people, especially students, engage in 20 minutes of moderate-intensity exercise daily or perform 6 to 10 minutes of high-intensity interval training (HIIT) before studying to effectively trigger BDNF secretion, instantly enhancing cognitive abilities.
Addressing the common habit of modern students and professionals staying up late, Chen Chang Ping issued a warning: the brain lacks a lymphatic system and must shrink nerve cells during deep sleep, allowing the cerebrospinal fluid to clear metabolic waste like “beta-amyloid protein.” Insufficient sleep (recommended 8 to 10 hours) leads to the accumulation of these toxins, resulting in memory decline and emotional disorders.
He bluntly stated, “Studying late into the night sacrifices the brain’s chance to store memories.”
Chen Chang Ping also recommended increasing intake of oily fish, green leafy vegetables, and olive oil as anti-inflammatory foods, while reducing consumption of high sugar, high salt, and processed meat products.
On a psychological level, he advocated transforming from a “fixed mindset” to a “growth mindset” and establishing deep social relationships. He cited medical research indicating that “loneliness harms health as much as smoking.”
Encouraging young people to face challenges with a “grateful heart” and “positive attitude,” Dr. Chen emphasized that through regular exercise, sufficient sleep, and proactive learning, they can embrace true happiness in pursuing achievement in life.
Regarding future competitiveness, Dr. Chen Chang Ping believes that AI is not just a tool but an essential skill for every leader. He advised young students to learn communication and critical thinking, enhance questioning skills about AI (Prompt Engineering), develop the ability to verify the authenticity of AI information, and most importantly, undergo a “mindset transformation” because AI will not replace professionals but will replace those who do not know how to use AI.