Half a Million and Just Getting Started: Lessons from 7 Years of Neuroscience Meets SEL

Andrea Samadi reflects on seven years hosting the Neuroscience Meets SEL podcast and celebrates reaching 500,000 downloads. She shares seven strategies—clarifying mission and vision, defining the audience, setting measurable goals, creating systems, staying mission-driven, building partnerships, and building momentum—and eight personal lessons learned, including the power of practice, research, adaptation, and praxis. This episode offers practical, science-backed guidance for anyone looking to apply neuroscience to improve productivity, well-being, and long-term results. On today's episode #377, we cover a break from our interviews, with a celebration episode!  ✔  7 Strategies that took our podcast from 0-500,000 downloads (including clarifying our mission, vision, defining our audience, setting measurable goals, creating systems, staying mission-driven, and building partnerships). ✔ 8 Personal Lessons learned over the past 7 years  (including the power of spaced repetition, research, adaptation and praxis).   Welcome back to SEASON 14 of The Neuroscience Meets Social and Emotional Learning Podcast, where we connect the science-based evidence behind social and emotional learning and emotional intelligence training for improved well-being, achievement, productivity and results—using what I saw as the missing link (since we weren’t taught this when we were growing up in school), the application of practical neuroscience. I’m Andrea Samadi, and seven years ago, launched this podcast with a question I had never truly asked myself before: (and that is) If productivity and results matter to us—and they do now more than ever—how exactly are we using our brain to make them happen? Most of us were never taught how to apply neuroscience to improve productivity, results, or well-being. About a decade ago, I became fascinated by the mind-brain-results connection—and how science can be applied to our everyday lives. That’s why I’ve made it my mission to bring you the world’s top experts—so together, we can explore the intersection of science and social-emotional learning. We’ll break down complex ideas and turn them into practical strategies we can use every day for predictable, science-backed results. For today’s EP #377 we will take a break from our interview reviews, and look back over the past 7 years, and 14 Seasons, as we hit an important milestone in the podcasting world, our 500,000th download.  I remember when we hit the 300,000th marker, back in March 2023[i] we reflected back on the lessons learned in our first 4 years of hosting this podcast.  I remember looking at the next milestone of half a million, thinking it was such a distance from where we currently were.  It just took 3 years to get here, and now we have our eye on the next 500,000 downloads, which from here, looks like a lifetime away. As we reflect back over the past 7 years, many of our strategies remain the same as when we first began. Some strategies we did have to change. We reviewed some of these concepts on EP 279[ii] back in March 2023.  As we review what got us here, I think that these strategies can be applied to anything we are doing, with a long-term vision.   7 STRATEGIES WE USED TO HIT THE 500K DOWNLOAD MILESTONE 1. Know Your Mission (What You’re Doing) The mission of the Neuroscience Meets Social and Emotional Learning podcast is to bridge the gap between neuroscience research and practical applications in education, business, and personal development. The podcast shares insights, strategies, and best practices to enhance learning, performance, and well-being by integrating neuroscience (which we like to make simple) and connecting it to social and emotional skills (SEL). Our goal is to provide valuable information listeners can apply in their work and personal lives to achieve peak performance and overall self-improvement, with a deeper understanding of how our brain works — something many of us were never taught in school. When the mission is clear, anything outside of this mission — applying neuroscience made simple to our daily lives — wasn’t a match. This clarity helps maintain focus and ensures that all efforts align with creating tangible, positive outcomes. It’s what keeps us consistent, translating complex scientific insights into actionable practices that lead to meaningful improvements in how we think, learn, and interact. From the very beginning, each guest spoke on a topic aligned with current neuroscience research. Each season was shaped by a framework connecting the six social and emotional learning competencies with foundational brain concepts — what I called Neuroscience 101, based on what I learned while studying with neuroscience researcher Mark Waldman.[iii] That’s how our seasons were created. Make This Actionable: Do you have a clearly defined Mission of WHAT you do? 2. Know Your Vision with a Clear Why Your vision is why you do what you do. Once you know what you want to do, ask yourself — do you know why? This is probably the number one question I get asked when people hear that I host a podcast. They’ll say, “Why? What made you decide to do this? Why did you launch a podcast?” It’s a long story (I’ll keep it short). When I purchased a website in January 2019, it came with a podcasting theme. The developer told me I could delete it, but I was already interviewing people for my work in schools — I just wasn’t releasing that content publicly. A few months later, I wanted to present these ideas at a conference, but I was told I’d have to pay to present. That felt wrong — why pay to share the work I’d spent years developing? So, I decided instead to launch the podcast in June 2019. From the beginning, the podcast was meant to be a give-back — a way for anyone to learn these ideas without paying for access. To this day, it remains ad-free for that reason. My friend and long-time supporter, Greg Wolcott (Assistant Superintendent from Chicago, Illinois, Episode 7[iv]), reminded me how far the show has reached — now in over 190 countries — compared to the 50–100 people who might have attended that conference I wanted to present at. I truly believe that what’s meant to happen will happen. As my dad would say in his Scottish accent: “What’s for you, won’t go by you.” So, with your vision, ask yourself: Do you know why you are doing what you do? I often go back to Part 6[v] of our Think and Grow Rich book study, where I dedicated an episode to my mentor, Bob Proctor. He always reminded us that our mission — whatever we want to achieve — becomes possible only once we first of all believe it’s possible. He’d say: “What story do you want to tell? What scenes do you want to shoot? How do you want the movie to end? Be the director of your life.” Once you can clearly see something on the screen of your mind, (Your Mission) the next step is to bring that vision into reality. (Your Vision). That’s exactly how this podcast began — with a clear mission and vision that led to action. Make This Actionable: Do you have a clearly written VISION of why you do what you do? 3. Clarify Your “What” and “Who” After defining your why and what you envision, identify: What exactly you’re creating (e.g., “a neuroscience and education podcast”). Who it’s for — your specific audience or community. I wanted our audience to reach outside of schools, into sports and the modern workplace. I remember a few people telling me to stick to one audience, and I just couldn’t do it. I had a broader vision. Ask yourself: Who will benefit most from my message? What do they struggle with, and how can my work help? 💡 Example: “I want to create a podcast for leaders in our schools, sports environments and modern workplaces, who want to understand brain science so they can teach and lead more effectively.” I followed author, serial entrepreneur and podcaster Pat Flynn’s Podcast Cheat Sheet[vi] — it gave me everything I needed to know to start. My advice: find someone who’s already done what you want to do and follow their suggestions, exactly as they tell you. Make This Actionable: Do you have a step by step action plan of where you want to go, written by someone who has already done what you want to do? 4. Set Measurable Goals A vision is broad; goals make it actionable. Ask: What does success look like in 3 months? 6 months? 1 year? How will I measure progress (episodes published, audience growth, connections/partnerships, consistency)? 💡 Example: “Publish one episode per week for six months.” That’s how we started. Over time, I increased my frequency — but even now, going into year 7, our main goal remains the same: keep publishing consistently. Make This Actionable: Do you have a tool that helps you to measure your goals and stay on track? I have always planned out the episode I’m releasing on a wall calendar, so that I can look at the month, and see if it’s possible to release one episode/week. As each week passes, I can check off the episode published, and stay on track. 5. Create a Simple Plan and System Pat Flynn’s roadmap taught me to break the vision into steps: Plan – Map out your first few episodes or actions (which is naming your podcast). Prepare – Set up the tools, workflow, and environment (with suggestions of recording devices). Produce – How to start creating with scripts, and record, even if it’s imperfect. Publish/Share – Get your work out into the world. Reflect/Adjust – Evaluate what’s working and refine. “Start before you’re ready.” Clarity grows through doing, not just thinking. Make This Actionable: This step you really just need to dive in and get started. Mistakes will happen along the way, and you can adjust as needed. Once you have created 50 episodes, you will next be able to focus on improving the next 50. 6. Stay Anchored in Your Mission Challenges will come — self-doubt, slow growth, setbacks — but your mission keeps you grounded. Revisit your “why” regularly. Keep your vision visible — a board, notebook, or written goals. Celebrate small wins often. Make This Actionable: There was never a time that I wanted to stop the podcast, there were just times I had to put my work life first. The mission and vision were so strong that time away from the podcast made me see how much this weekly work meant to me on a personal level. The workflow of writing and recording episodes to fit my work schedule has helped me to keep the podcast going, during busy times. If my WHY was weak, I would have given up the first time I felt the pressure to continue was too much to handle. The personal rewards that I’ll cover at the end, are just too great to give up. 7. Build Momentum and Partnerships No vision grows in isolation. To keep whatever it is you are working on going strong: Connect with others who share your mission. Collaborate, get feedback, and learn from mentors. Build a community around your idea — to multiply your impact. Make This Actionable: I started meeting with other leaders in my industry who shared a passion for podcasting, to collaborate and share ideas, strategies, what’s working, as well as what we think holds us back from pushing forward. Sometimes saying our fears or hesitations out loud can assist us to break through, and keep pushing, especially when we have colleagues that we respect, who can provide honest feedback for ways to push through these fears (whether they are real, or imagined).  This has been one of the most empowering strategies that have kept me on track.   🎙Top Lessons I’ve Learned from Hosting This Podcast Since 2019 Six of these are the same lessons that helped us reach our first 300K downloads — and the last one came as I reflected on the past seven years. Lesson 1: Presentation Wins “If you want to improve your speaking or presenting skills, practice is the key.” Interviewing and presenting have become true superpowers for me. During the first 50 episodes, I joked that I couldn’t breathe and ask questions at the same time. But after Episode 50, things began to click — I learned how to breathe, listen, and speak naturally. That confidence now spills over into every area of my life. Presentations are smoother, my message is clearer, and I’ve learned to drop the fillers (“uh,” “um”) and focus on connection. 🗝 Key Takeaway: Repetition transforms fear into fluency. Lesson 2: My Life and Health Have Improved “Every how-to episode became a personal challenge to live what I teach.” As I wrote episodes about health, wellness, and productivity, I started applying the advice myself — from brain health strategies to daily exercise and nutrition habits. Learning directly from top researchers and experts has changed my life, and my family’s too. After seven years, I feel sharper, healthier, and more intentional every single day. 🗝 Key Takeaway: Teaching others is one of the best ways to grow yourself. Lesson 3: Seeing the Superpowers in Others “The most rewarding part of this journey has been recognizing the genius in others.” Researching each guest’s story gives me a front-row seat to greatness. The more I learn about people’s work and resilience, the more inspired I become. It’s humbling and uplifting to help spotlight the superpowers that make each guest unique. 🗝 Key Takeaway: When you look for greatness in others, you’ll start to see it in yourself. Lesson 4: Setting Up Interviews Efficiently “Respect your guest’s time first — the rest flows from there.” A smooth setup builds trust. I’ve learned to schedule interviews around my guests’ availability and to think globally — whether they’re on the East Coast, West Coast, or overseas. A streamlined, respectful process sets the tone for a relaxed, authentic conversation. 🗝  Key Takeaway: Professionalism behind the scenes builds confidence on the mic. Lesson 5: Research Thoroughly “Good preparation turns an interview into a conversation.” Thorough research deepens connection. I now ask guests to share an outline of their work and guiding questions, then add my own spin. This saves time and ensures each episode has both structure and heart. 🗝 Key Takeaway: Preparation gives you the freedom to be fully present. Lesson 6: Change It Up “Consistency doesn’t mean doing things the same way — it means staying true to your purpose.” When time became limited, I adapted. Instead of stopping the podcast, I began revisiting and reviewing past episodes — discovering new insights in old conversations. Now, with a library of 370+ episodes, we have enough content to review for the next two years, while still keeping things fresh and aligned with our mission. 🗝  Key Takeaway: Adaptation keeps passion alive. Lesson 7: Praxis — Integrating Beliefs with Behavior “Clarity and creativity come when your habits match your values.” Praxis means aligning what you believe with how you live. Over time, I began noticing how naturally I could connect new guests with past ones — as if all the pieces of the podcast were part of a larger story. But this only happened when I was clear-headed, healthy, and grounded. The more I lived the lessons I was sharing, the more powerful and meaningful the content became. 🗝 Key Takeaway: Live your message — don’t just share it. Lesson 8: Confidence “It’s freeing when you stop worrying what others think and just focus on your mission.” The biggest personal win from hosting this podcast is the confidence I’ve built. I didn’t start with it — in fact, this podcast helped me develop it. Through seven years of showing up, I’ve learned that confidence is the result of spaced repetition — the quiet courage of doing something over and over again until it feels natural. Now, I no longer worry about mistakes or external opinions. I trust the process, the mission, and the vision that started it all. 🗝 Key Takeaway: Confidence is earned through consistency.   ✨ Looking Ahead I can’t wait to see what new lessons unfold as we move toward our next milestone — from 500K downloads to one million. If these lessons remind you of your own journey, remember this: Every episode, every idea, and every challenge is a chance to become the person your mission needs you to be. 🎧 REVIEW AND CONCLUSION As we wrap up this special milestone episode, I can’t help but think back to June 2019 — when this entire journey began as a simple idea, driven by curiosity and purpose. What started as a “give-back” project has now grown into something far more meaningful: a community of listeners around the world, all striving to understand themselves and others a little better through the lens of neuroscience, social and emotional learning, and human potential. Over seven years, one thing has become clear: growth happens when vision meets consistency. It’s not about the number of downloads or followers — it’s about impact. It’s about the lives touched, the ideas shared, and the ripple effects that come from living out your mission with clarity and passion. The seven strategies we’ve covered — from defining your mission and vision, to setting goals, staying anchored, and building momentum — are universal. Whether you’re launching a podcast, leading a team, teaching a classroom, or chasing a personal goal, these principles hold true. And the eight lessons learned along the way remind us that progress is rarely linear, but it’s always worth it. What I’ve learned most from this process is that when your why is strong enough, you’ll find the courage to keep going — even when the road feels long. You’ll adapt, you’ll grow, and you’ll begin to see that every small step truly does matter. As my mentor Bob Proctor reminded us, “Once you can see something on the screen of your mind, the next step is to take that vision from your imagination and make it your reality.” Half a million downloads later, I can see how that vision became real — one episode, one guest, one idea at a time. So, as we look ahead to the next milestone — one million downloads and beyond — I want to thank you, the listener, for being part of this journey. Whether you’ve been here since Episode 1 or just tuned in today, your support, curiosity, and commitment to growth make all the difference. I am grateful for each person who has tuned in to listen, and also those who have been a guest to help us to continue our growth by sharing your knowledge with us. Let’s keep learning, growing, and applying these insights together — because the best part of this journey is knowing that we’re just getting started.   See you next week!   REFERENCES: [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #279 “Lessons Learned After Hitting the 3000K Unique Download mile Marker”   https://andreasamadi.podbean.com/e/lessons-learned-after-hitting-the-300000-unique-download-milestone-thank-you/     [ii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #279 “Lessons Learned After Hitting the 3000K Unique Download mile Marker”   https://andreasamadi.podbean.com/e/lessons-learned-after-hitting-the-300000-unique-download-milestone-thank-you/   [iii] https://www.markrobertwaldman.com/   [iv]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 7 with Greg Wolcott on “Building Relationships in Today’s Classrooms”  https://andreasamadi.podbean.com/e/greg-wolcott-on-building-relationships-in-todays-classrooms/   [v] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 196 PART 6 “The Neuroscience Behind Napoleon Hill’s Think and Grow Rich “ https://andreasamadi.podbean.com/e/the-neuroscience-behind-the-15-success-principles-of-napoleon-hill-s-classic-boo-think-and-grow-rich/   [vi] Pat Flynn’s Podcast Cheat Sheet https://www.dropbox.com/scl/fi/vna4z577ftx3lhlkk4s3h/The-Podcast-Cheat-Sheet-Version-4.pdf?rlkey=9haa15742fqyzs3h255zozlp3&st=65edupsi&dl=0  

In this Season 14 review (episode 376) Andrea Samadi revisits highlights from her interview with Dr. John Ratey about the science of exercise, nutrition, and social connection for brain health and longevity. The episode explains Peter Attia's rule for foundational fitness, warns against sugar dependence and fat phobia, and presents the three biggest levers for healthy aging: exercise, diet, and social connection, plus practical tips to track and apply these habits. Takeaway: prioritize consistent movement, whole foods, and meaningful connection to boost mood, memory, and overall well-being. On today's episode #376, we review PART 2 of our 2021 interview with Dr. John Ratey and will learn: ✔  3 Science-backed keys to brain health: Exercise, Nutrition and Connection ✔ What is Attia's Rule that allows us to dive deep into diet and nutrition? ✔ Practical Tips for improving consistent movement, our diet and social connection to boost overall well-being and brain health.  Welcome back to SEASON 14 of The Neuroscience Meets Social and Emotional Learning Podcast, where we connect the science-based evidence behind social and emotional learning and emotional intelligence training for improved well-being, achievement, productivity and results—using what I saw as the missing link (since we weren’t taught this when we were growing up in school), the application of practical neuroscience. I’m Andrea Samadi, and seven years ago, launched this podcast with a question I had never truly asked myself before: (and that is) If productivity and results matter to us—and they do now more than ever—how exactly are we using our brain to make them happen? Most of us were never taught how to apply neuroscience to improve productivity, results, or well-being. About a decade ago, I became fascinated by the mind-brain-results connection—and how science can be applied to our everyday lives. That’s why I’ve made it my mission to bring you the world’s top experts—so together, we can explore the intersection of science and social-emotional learning. We’ll break down complex ideas and turn them into practical strategies we can use every day for predictable, science-backed results. Episode 376: PART 2 Featuring Dr. John Ratey For today’s Episode 376, we continue with PART 2 of our review with Dr. John Ratey, covering the first health staple that we know is scientifically proven to boost our physical and mental health: exercise.  We first met Dr. Ratey on Episode 116[i]  (back in March 2021) on his book “The Revolutionary New Science of Exercise and the Brain.” Dr. Ratey is also an Associate Clinical Professor of Psychiatry at Harvard Medical School and an internationally recognized expert in Neuropsychiatry. Dr. Ratey has published over 60 peer-reviewed articles and 11 books in 17 languages. You’ll notice that around the time of the pandemic, in 2020, our interviews took a turn towards health and wellness, and to stay on track, I created a framework of our Top 5 Health Staples on Episode 87[ii], which eventually evolved into our Top 6 Health Staples. 🎧 Listen to Episode 87: The Top 5 Brain Health and Alzheimer’s Prevention Strategies[iii] 🌐 Learn more about Dr. Ratey: www.johnratey.com We also did a Deep Dive into Dr. Ratey’s books 🎧 Listen to Episode 118[iv]: A Deep Dive into Dr. Ratey’s books, Spark, Go Wild and Driven to Distraction. Before we go into Dr. Ratey’s first clip, with the thoughts of debating diet plans or supplements, (a broad and deep topic) Dr. Peter Attia[v] the author of the book The Science and Art of Longevity suggests we first get our “exercise house in order.” He argues that until we can do the following, our time is better spent building foundational fitness. For those of us who want to dive into this topic, he asks us to do the following, which has been coined as: Attia’s Rule. Dead hang for 1 minute Wall sit for 2 minutes Deadlift your body weight for 10 reps Achieve a VO₂ max at or above the 75th percentile As Dr. Attia explains, conversations about nutrition are premature until these core physical metrics are met. I keep these metrics in mind for myself as well as for those I’m seeking advice from (who haven’t written books, or done extensive research in this area). I tested the criteria out myself back on EP 252[vi] “Using Neuroscience to Improve Fitness, Longevity and Overall Health” 3 years ago. Looking at these numbers now, my VO2 max is the same, I can still dead lift my body weight, and wall sit for 2 minutes, but dead hang for 1 minute, I’m not sure about. I’ll need to try this one to see if I can still do this. Can you do these items suggested by Peter Attia? Peter Attia calls exercise the "single biggest elixir for brain health"[vii] because of its wide-ranging impact on numerous bodily systems, including glucose disposal, insulin sensitivity, and inflammation. While sleep and nutrition are also crucial, Attia argues that exercise's ability to positively affect so many systems makes it the most powerful single intervention. He suggests that just three hours of exercise a week is beneficial, with seven hours offering even greater rewards.  It is surprising if you have the ability to track your workouts to know this number. Since I’m a huge fan of Dr. Attia’s work, and use exercise to stay on track with mental and physical health, I was surprised when I asked my Whoop device to see exactly how many hours/week I was actually logging on this important health staple. I’m above what Dr. Attia suggests most weeks when I can fit it in. Do you know how many hours each week you spend exercising? Remember: it doesn’t have to be intense exercise to get your heart rate moving. A 30-minute walk really does move the needle for our health and wellness. Certain wearable devices like Whoop can now measure your age, based on your activity level and certain algorithms. We will cover our interview with Whoop’s Kristin Holmes on a future review, but for now, measuring these metrics can show you in real time whether your activity is helping you to turn back the hands of time, or move it forward. WHOOP Age, a metric provided by the WHOOP[viii] fitness tracker, is calculated based on a proprietary algorithm that takes into account various health and fitness data.  Data Considered:  Sleep duration and consistency  Heart rate data (including time spent in different heart rate zones)  Strength training activity  Steps  Resting heart rate  VO2 Max (estimated)  Lean body mass (if available)  Algorithm:  The algorithm uses these data points to estimate a physiological age that reflects the user's overall health and fitness level. This number is based on research into healthy aging and mortality risk factors. Just by watching these numbers, and making sure I’m getting enough sleep and exercise, I’ve been able to move my aging needle back 4.3 years younger. VIDEO 1 Click Here to Watch Which takes us to our first clip, where Dr. Ratey covers the topic of fat phobia (related to our diet) in the United States. He says: “In the U.S. we have what we call fat phobic. You know that fats were bad. Cholesterol, high cholesterol is killing us…that we should avoid fats and eat sugar or eat glucose and starch.  And this has led to where we are at now where we have the obesity crisis and the diabetes type 2 crisis and heart disease and Alzheimers …it makes us less healthy to pack on all the glucose that we eat. We love it. We’re addicted to it and we have to bring that under control. And like your friend with the keto diet (Jason Wittrock from EP 94[ix]) that’s a radical departure from our current dietary preferences. Think about it…all of the quick foods. The foods that are so inviting (potato chips, Doritos, all that stuff is carbs.” Dr. John Ratey on Fat, Sugar, and Modern Nutrition In this first clip, Dr. Ratey discussed how, in the U.S., we’ve developed a fear of fats while embracing sugar and processed carbs. “In the U.S., we have what we call ‘fat phobic.’ We thought fats were bad—cholesterol was killing us—and that we should avoid fats and eat glucose and starch. This has led to where we are now: obesity, type 2 diabetes, heart disease, and even Alzheimer’s.” He emphasizes that our addiction to sugar and preference for quick, processed foods and snacks have contributed to today’s major health crises. Ratey calls for a radical shift in dietary habits—similar to what Jason Wittrock discussed in Episode 94[x] —with the focus of bringing our glucose intake under control. 🧠 Practical Tips to Apply Attia’s and Ratey’s Insights Get your “exercise house” in order. Before debating which diet is best, make sure you’re moving consistently. Test yourself on Dr. Attia’s Rule: Can you hang from a bar for 1 minute? Can you wall sit for 2 minutes? Can you deadlift your body weight for 10 reps? How’s your cardiovascular fitness (VO₂ max)? If not there yet—set small, measurable goals for each one and track your progress weekly. Rethink your relationship with sugar. Dr. Ratey reminded us that sugar is addictive and deeply embedded in modern diets. Start by: Replacing one processed snack a day with a whole-food option (like nuts, fruit, or yogurt). Using the “half rule”: fill only half your plate with carbs and balance the rest with protein and healthy fats. We covered this topic on EP 275[xi] “The Damaging Impacts of Sugar on the Brain and Body” where we learned that “sugar in the brain looks like Alzheimer’s in the brain” and I even wore a glucose monitor at the time of writing this episode. Some other tips for evaluating your relationship with sugar: LEARN WHAT FOODS ARE LOW-GLYCEMIC and replace what you used to eat (that spiked your blood sugar) with something else that doesn’t. I found some great resources for low glycemic foods from Dr. Daniel Amen.[xii] DISCOVER THE MEAL PLAN THAT MAKES YOU FEEL THE BEST: Our body is our biggest guide. Learn to tap into how you feel after you eat certain foods. READ LABELS Read Labels and Know How to Identify Sugar to Make Better Choices: It’s shocking how many foods have hidden sugars. Did you know “The average American consumes 150 lbs. of sugar a year” (Dr. Amen) This makes sense when there’s so many foods labeled as healthy, with hidden sugars added. Don’t fear healthy fats. Instead of avoiding fats altogether, focus on the quality: Add omega-3s (salmon, walnuts, flaxseeds). Use olive oil or avocado oil instead of processed vegetable oils. Include whole-fat versions of yogurt or dairy in moderation—they’re more satiating and help control sugar cravings. This one was eye-opening for me when I first started to follow Jason Wittrock in 2016, and watched what he was eating on a daily basis. I started to model his breakfast, lunches and dinners, and let go of my fear that eating foods that are high is fats (like avocado) would make me fat. Prioritize consistency over perfection. Neither Attia nor Ratey promotes an all-or-nothing mindset. Aim for steady habits: Walk daily or get 30 minutes of moderate activity. Eat balanced meals most of the time—then enjoy treats guilt-free. Sleep, hydration, and stress management matter just as much as diet and exercise. Finding the balance is the key. Some days that I can’t fit exercise in, I can always find 30 minutes for a walk at some point. Track your feedback loop. Notice how your body and brain respond when you move more and eat less sugar. Do you sleep better? Is your focus or mood improved? Are your energy levels steadier throughout the day? Your results—not diet trends—should guide your next steps. This is extremely noticeable for me. I just feel “right” when I’ve got this balanced, and “off” when I don’t. I know that our body is our greatest guide, and I’ve learned to listen to it. VIDEO 2 Click Here to Watch In our second video clip, Dr. John Ratey highlights the top three factors that most impact healthy aging and brain longevity: He shared  “what to do as an anti-aging push, exercise is at the top, right beneath that is diet and right alongside that is being connected to others. Those are the three and there are other wellness levers (like sleep and being outside, being in nature) it’s great when you can do that. The whole science of wellness really took off in the 1990saround exercise and diet came along with it. Authors like Michael Pollen.” 🧬 Dr. Ratey’s Three Keys to Anti-Aging and Lifelong Wellness Exercise – “At the top,” he says. Physical movement remains the strongest lever we have to slow aging, boost cognition, and protect the brain. Diet – Nutrition directly affects inflammation, metabolism, and mental sharpness. Connection with others – Social interaction and belonging help regulate stress hormones and keep the brain resilient. He also adds that other wellness levers—like sleep and time in nature—play important supporting roles. As Ratey explains, the science of wellness really began expanding in the 1990s, alongside the work of authors like Michael Pollan, who helped bridge the gap between nutrition, lifestyle, and health. 🌿 Practical Tips to Apply Dr. Ratey’s “Three Keys” Move every day—especially in ways you enjoy. Combine aerobic workouts (for heart health) with resistance training (for strength and metabolism). Even short bouts of walking—count. Eat “real food.” Follow Michael Pollan’s simple advice: “Eat food. Not too much. Mostly plants.” Choose whole, unprocessed foods over packaged or refined ones. Stay socially connected. Make time for meaningful conversations daily. Join a workout class, hobby group, or volunteer program—social + movement = double brain benefit. Andrew Huberman[xiii] suggests texting someone even a quick hello, every morning. Prioritize recovery (which is a whole other wellness staple we will cover later). Aim for 7–9 hours of sleep. Unplug regularly and spend time outdoors to lower cortisol and restore attention. Think of wellness as a system. None of these work in isolation—exercise supports sleep, which supports mood, which improves relationships. It’s all interconnected. VIDEO 3 Click Here to Watch 🧩 Dr. Ratey on Exercise and Social Connection In this third clip, Dr. John Ratey explains another powerful benefit of physical activity — it actually makes us more social. “Exercise makes us more social. Not only are we able to think better and manage our emotions better, but we are more social after we exercise for multiple reasons — because we get our brain queued up, we’re better attended, we are more motivated, and we also release the bonding hormone oxytocin. It’s a powerful hormone that helps us feel connected to others. If you’re connected and you’ve exercised, you have a powerful change in brain chemistry that helps you learn better — socially, cognitively, and emotionally.” Dr. Ratey reminds us that movement primes the brain — it wakes up attention, improves mood, and releases hormones that encourage bonding and connection. This explains why workouts, group runs, or even walking meetings often lead to deeper conversations and stronger relationships. 💡 Practical Tips to Boost Connection Through Movement Move with others. Join a workout class, a hiking group, or a neighborhood walking club. Even a quick morning walk with a friend can spark connection and consistency. Use exercise as a social icebreaker. Invite a coworker for a “walk and talk” meeting. Suggest family bike rides or weekend hikes to replace screen time. Pay attention to your mood post-exercise. Notice how you feel more open, calm, or talkative after moving — that’s oxytocin at work. Use that window of connection to reach out, share gratitude, or strengthen relationships. Combine learning with movement. Listen to podcasts, audiobooks, or language lessons while walking — pairing physical activity with learning enhances memory and focus. Think “connection” as a core fitness goal. Just as you track steps or heart rate, track how often you connect meaningfully with others through movement. Social fitness matters as much as physical fitness. 🧠 REVIEW AND CONCLUSION As we wrap up this episode with Dr. John Ratey, we reviewed three important clips that highlight how exercise, nutrition, and social connection work together to support brain health and overall wellness. 🔹 Clip 1: Dr. Attia’s Rule and Our Relationship with Food We began with Dr. Peter Attia’s reminder that before debating diets or supplements, we should first get our exercise foundation in order—being able to dead hang for a minute, wall sit for two, deadlift our body weight for ten reps, and reach a VO₂ max in the 75th percentile. Then Dr. Ratey then explained how our society has become “fat phobic”—avoiding healthy fats while overconsuming sugar and refined carbs. This imbalance has led to rising rates of obesity, diabetes, heart disease, and Alzheimer’s. His message was clear: we must reduce our addiction to sugar and rebalance our nutrition toward whole, nutrient-dense foods. 🔹 Clip 2: The Three Keys to Anti-Aging Next, Dr. Ratey outlined what he calls the three biggest levers of healthy aging: Exercise – the most powerful anti-aging tool we have. Diet – directly linked to brain and body health. Connection with others – essential for emotional and cognitive well-being. He also mentioned the importance of sleep and time in nature, reinforcing that true wellness is a system — all these areas support and amplify one another. 🔹 Clip 3: Exercise and Social Connection In our final clip, Dr. Ratey explained how exercise makes us more social. Physical activity not only boosts focus and mood but also triggers the release of oxytocin, the bonding hormone that helps us feel connected to others. When we combine movement with social interaction—like exercising with friends or joining a group activity—we strengthen our brain chemistry for learning, empathy, and connection. 🌟 Final Thoughts Both Dr. Attia and Dr. Ratey remind us that health and brain performance begin with the basics—moving often, eating real food, resting deeply, and connecting meaningfully with others. Once these foundations are in place, the body and brain naturally function at their best. The takeaway: Move daily, eat mindfully, connect intentionally — and your brain will thank you. With that, we will conclude PART 2 of our review of Dr. Ratey’s 2021 interview with a final thought from his book, Spark  “what makes aerobic exercise so powerful is that it’s our evolutionary method of generating that spark. It lights a fire on every level of your brain, from stoking up the neurons’ metabolic furnace, to forging the very structures that transmit information from one synapse to the next.” “Exercise is the single best thing you can do for your brain in terms of mood, memory and learning. “ John Ratey. See you the 2nd week of November for our next interview with Dr. Shane Creado and the power of our sleep. RESOURCES: Clip 1 Fat Phobia in the USA https://www.youtube.com/shorts/3oHXBdBAtRw Clip 2 Dr. Ratey’s Three Keys to Anti-Aging and Lifelong Wellness https://www.youtube.com/shorts/YQkVMt2Gs3M Clip 3 Exercise and Social Connection  https://www.youtube.com/shorts/bbB4NzsnyQ0 Original Interview https://www.youtube.com/watch?v=ZTa1zwpQcxQ EP 277 “Transforming the Mind Using Athletics and Neuroscience” https://andreasamadi.podbean.com/e/brain-fact-friday-on-transforming-the-mind-using-athletics-and-neuroscience-1678411797/ REFERENCES:   [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 116 with Best Selling Author Dr. John Ratey on “The Revolutionary New Science of Exercise and the Brain” https://andreasamadi.podbean.com/e/best-selling-author-john-j-ratey-md-on-the-revolutionary-new-science-of-exercise-and-the-brain/   [ii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #87 with Andrea Samadi on “The Top 5 Brain Health and Alzheimer’s Prevention Strategies” https://www.achieveit360.com/the-top-5-brain-health-and-alzheimers-prevention-strategies-with-andrea-samadi/   [iii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #87 with Andrea Samadi on “The Top 5 Brain Health and Alzheimer’s Prevention Strategies” https://www.achieveit360.com/the-top-5-brain-health-and-alzheimers-prevention-strategies-with-andrea-samadi/   [iv]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #118 with a Deep Dive into Dr. Ratey’s books.  https://andreasamadi.podbean.com/e/deep-dive-into-best-selling-author-john-j-rateys-books-spark-go-wild-and-driven-to-distraction/   [v] https://peterattiamd.com/   [vi] https://andreasamadi.podbean.com/e/brain-fact-friday-on-using-neuroscience-to-improve-fitness-longevity-and-overall-health/   [vii] Peter Attia on Exercise https://www.youtube.com/shorts/B8Jr8cV-22g   [viii] www.whoop.com      [ix]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #94 “Personal Trainer and Fitness Model Jason Wittrock on Health, Nutrition, Intermittent Fasting and the Ketogenic Diet”  https://andreasamadi.podbean.com/e/personal-trainer-and-fitness-model-jason-wittrock-on-health-nutrition-intermittent-fasting-and-the-ketogenic-diet/   [x] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #94 “Personal Trainer and Fitness Model Jason Wittrock on Health, Nutrition, Intermittent Fasting and the Ketogenic Diet”  https://andreasamadi.podbean.com/e/personal-trainer-and-fitness-model-jason-wittrock-on-health-nutrition-intermittent-fasting-and-the-ketogenic-diet/   [xi]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #275 The Damaging Impacts of Sugar on the Brain and Body  https://andreasamadi.podbean.com/e/brain-fact-friday-the-damaging-impacts-of-sugar-on-the-brain-and-body/   [xii] 4 Feel Better Food Strategies by Daniel Amen https://www.amenclinics.com/blog/4-feel-better-fast-food-strategies/#:~:text=Most%20vegetables%2C%20legumes%2C%20and%20fruits,blood%20sugar)%20are%20smart%20carbs.   [xiii] Dr. Andrew Huberman on the Benefits of Staying Connected https://www.youtube.com/shorts/ZFrl5XqyCfc  

Season 14, episode 375 reviews episode 116 with Dr. John Ratey, exploring how exercise and lifestyle shape brain health and learning. The episode highlights Naperville’s Zero Hour PE case study, explains how physical activity boosts attention and academic performance, and introduces BDNF (brain-derived neurotropic factor) as “miracle grow” for the brain. Practical takeaways include exercising before challenging work or school, prioritizing low-glucose nutrition, using hormesis (fasting, intense exercise, sauna) to increase resilience, and improving sleep and stress management to support cognitive health. On today's episode #375, we review our 2021 interview with Dr. John Ratey and will learn: ✔ How physical activity boosts attention and academic performance to improve results at school or in the workplace. ✔ What should we all understand about BDNF (brain-derived neurotropic factor) also known as “miracle grow” for the brain. ✔ How to build a faster, stronger, more resilient brain with exercise, nutrition, and with understanding hormesis. Welcome back to SEASON 14 of The Neuroscience Meets Social and Emotional Learning Podcast, where we connect the science-based evidence behind social and emotional learning and emotional intelligence training for improved well-being, achievement, productivity and results—using what I saw as the missing link (since we weren’t taught this when we were growing up in school), the application of practical neuroscience. I’m Andrea Samadi, and seven years ago, launched this podcast with a question I had never truly asked myself before: (and that is) If productivity and results matter to us—and they do now more than ever—how exactly are we using our brain to make them happen? Most of us were never taught how to apply neuroscience to improve productivity, results, or well-being. About a decade ago, I became fascinated by the mind-brain-results connection—and how science can be applied to our everyday lives. That’s why I’ve made it my mission to bring you the world’s top experts—so together, we can explore the intersection of science and social-emotional learning. We’ll break down complex ideas and turn them into practical strategies we can use every day for predictable, science-backed results. Episode 375: Featuring Dr. John Ratey For today’s Episode 375, we continue with our review of past episodes as we make connections to prior learning with whatever it is that we are currently working on this year. I’ll create a roadmap at the end of this season so this pathway will make sense to us (I hope!) as we piece together important parts of our success puzzle and begin to bring them to life. You’ll notice that around the time of the pandemic, in 2020, our interviews took a turn towards health and wellness, and to stay on track, I created a framework of our Top 5 Health Staples on Episode 87[i], which eventually evolved into our Top 6 Health Staples. Today, we covering the first health staple of exercise, jumping to Episode 116[ii]  on “The Revolutionary New Science of Exercise and the Brain” with best-selling author Dr. John Ratey. Dr. Ratey is also an Associate Clinical Professor of Psychiatry at Harvard Medical School and an internationally recognized expert in Neuropsychiatry. Dr. Ratey has published over 60 peer-reviewed articles and 11 books in 17 languages, including the groundbreaking ADHD “Driven to Distraction” series with Dr. Edward (Ned) Hallowell, MD. With the publication of “Spark: The Revolutionary New Science of Exercise and the Brain,” Dr. Ratey established himself as one of the world’s foremost authorities on the brain-fitness connection. His most recent book, “Go Wild,” explores how we can achieve optimal physical and mental health by getting in touch with our caveman roots and how we can “re-wild” our lives. 🎧 Listen to Episode 87: The Top 5 Brain Health and Alzheimer’s Prevention Strategies[iii] 🌐 Learn more about Dr. Ratey: www.johnratey.com We also did a Deep Dive into Dr. Ratey’s books 🎧 Listen to Episode 118[iv]: A Deep Dive into Dr. Ratey’s books, Spark, Go Wild and Driven to Distraction. VIDEO 1 Click Here to Watch The Power of Exercise to Prime the Brain for Learning In our first video clip, reviewing our interview with Dr. Ratey he talks about the power of exercise to prime our brain for learning: “You’re going to pay better attention if you exercise, because you turn on all the thinking parts of the brain. When you move, you’re turning on those thinking nerve cells, and especially your attention system. And that allows you to stay with an idea, to evaluate, to understand, to use your ideas, to scan your memory banks and also to keep in your seat while you are trying to parse through stuff that David Perlmutter wrote (he’s talking to me here). When you try to understand that, you need to have the sitting power and also the attention to go with it, so you can understand things.” It was right here that I understood why I could not make connections with difficult material without exercising first. I’ve mentioned it often on past episodes, that exercise has to come before a difficult day, (for me) or I know I won’t be putting my best foot forward. This practice give me more capacity to handle life’s daily stressors. I didn’t need to read Dr. Ratey’s Spark to know this—it’s just always been that way for me. Then I learned about his research and how he used this connection between exercise and learning with a school in Chicago called Naperville, which provides a powerful case study showing how aerobic activity can transform not only the body, but also the mind. A Key Take-away from Dr. Ratey’s book Spark[v] The Impact of Physical Activity on (not only our ability to focus on difficult work) but his research showed the direct impact on Academic Achievement Dr. John Ratey wrote the book Spark after he saw Naperville’s results in the Trends in International Mathematics and Science Study (TIMSS), where the school ranked #1 in science and #6 in math in the world. This success proved that Naperville had discovered something remarkable — the strong correlation between exercise and academic achievement. Naperville provided a powerful case study demonstrating that “aerobic activity can transform not only the body, but also the mind.” (Spark, p.19) What was being taught at Naperville that was so unique was not just a P.E. class — it was a lifestyle. They emphasized fitness instead of sports through a program called Zero Hour PE, which was “supported by emerging research showing that physical activity sparks biological changes that encourage brain cells to bind to one another. For the brain to learn, these connections must be made; they reflect the brain’s fundamental ability to adapt to challenges. The more neuroscientists discover about this process, the clearer it becomes that exercise provides an unparalleled stimulus, creating an environment in which the brain is ready, willing, and able to learn.” (Spark, p.10) What I loved about what they discovered at Naperville with their Zero Hour PE program — which “prepared students to learn through vigorous exercise” (Spark, p.11) — was that they created lifelong habits around using exercise as a stress-management tool throughout college and beyond. A habit that I’ve personally adopted as my #1 stress management tool. Making Connections to Past Episodes: We can go back and look at our past episodes where we covered this important health staple, uncovering that exercise seems to be the solution for every single brain problem. I think that this is one of the most important staples (next to sleep), and the reason why I try to make it as non-negotiable. If we can incorporate even 30 minutes of brisk walking every day, we will be miles ahead with our brain health. It wasn’t until I started to measure my activity, that I started to see that 30 minutes of walking really did make a difference. I didn’t need to be running or working really hard (like I used to think I had to do) to notice a difference, but I did need to put in some effort to move the needle.  The benefits of daily, consistent exercise “come directly from its ability to reduce insulin resistance, reduce inflammation, and stimulate the release of growth factors—chemicals in the brain that affect the health of brain cells, the growth of new blood vessels in the brain, and even the abundance and survival of new brain cells.”[vi] If for some reason, this whole idea of exercising still doesn’t sound the least bit interesting to you, you might be surprised like I was, that household activities like vacuuming, or raking leaves, or anything that gets your heart rate up, like shoveling snow can also fall into the category of moderate exercise. The idea is whatever you choose, that it remains consistent, so it eventually becomes something you do habitually. I was shocked to see that while recording these podcast episodes, my heart rate jumped up much higher than my typical resting heart rate, (going into zone 1 and zone 2) showing me that improving my heart muscle, can come in many different forms. ALZHEIMER’S PREVENTION THOUGHT FOR DAILY EXERCISE: Dr. Ratey mentioned board-certified neurologist, researcher and New York Times Best Selling author, Dr. David Perlmutter[vii] (who wrote the Foreword to his book Go Wild), in this first clip.  Dr. Perlmutter, who created an important documentary called Alzheimer’s: The Science of Prevention Series[viii] in 2020, attests that if exercise reduces insulin resistance and inflammation, it would make sense that it also reduces the risk of Alzheimer’s. Studies show that “people who are physically active, have a lower risk of developing Alzheimer’s disease, and possibly have improved thinking.”[ix] Practical Tips for Implementing Physical Activity into Your Life Whether you’re an educator working in a classroom or an employee in the corporate world, this concept can easily be implemented to help you reach a state of heightened awareness before learning or before sitting to work for long periods. We interviewed Paul Zientarski[x], who worked closely with Naperville’s study through his work in P.E. at the high school level. He has clear and practical ideas on how to implement a program like Naperville’s through his Learning Readiness PE Program for schools. After seeing these results that we innately know are true, I would highly encourage us all to think of ways to encourage our students —employees — and ourselves to engage in aerobic activity before starting the day. Consider how you might integrate a movement-based program before class or work begins to boost focus, memory, and performance. I know that some days this just isn’t possible. Our schedules are tight, and time sometimes just doesn’t allow for this, but if we could find a way to start MOST days with movement, we will all notice the benefits. It’s clear from Dr. Ratey’s research that “aerobic activity has a dramatic effect on adaptation, regulating systems that might be out of balance and optimizing those that are not — it’s an indispensable tool for anyone looking to improve learning, focus, and well-being.” 📘 Related Reading: Enhancing P.E. in Illinois: Naperville Central High School, September 2013 Case Study https://iphionline.org/wp-content/uploads/2020/01/P.E._Case_Study_Naperville.pdf VIDEO 2 Click Here to Watch  Which brings us to Video Clip 2, where I asked Dr. John Ratey: “How does nutrition and what we eat have such an impact on BDNF — brain-derived neurotrophic factor — that protein that is crucial for the survival, growth, and maintenance of neurons, particularly in the areas of the brain involved with learning, memory, and emotion?” Dr. Ratey answered: “Because it really does impact the development of our brain, and the feeding of our brain. What we do know is that high glucose levels are seen as toxic to the brain — they can injure our brain. The big thing they do is suppress the production of BDNF. High glucose levels will limit the production of this glorious compound — BDNF — which is really the master switch in terms of learning and healthy brain development. We now see it as an anti-depressant and an anti-anxiety agent.” After this interview, I wanted to understand more about what BDNF[xi] actually was — especially when Dr. Ratey described it as “Miracle-Gro for the Brain.” He emphasized its importance for brain health, learning, physical and emotional well-being, so I dove deeper in Episode 114[xii], “Building a Faster, Stronger, More Resilient Brain by Understanding BDNF.” On that episode, we learned that what we eat is not the only way to impact this important brain protein. We covered: What is BDNF? Brain-Derived Neurotrophic Factor (BDNF) is a protein found in the brain and body that supports plastic changes related to learning, memory, and higher-level cognitive abilities. This signaling protein is the reason you can sit at your desk with a heightened sense of focus after you exercise. As Dr. Ratey taught me, “movement places demands on the brain, just as it does on muscle, and so the brain releases BDNF, which triggers the growth of cells to meet the increased mental demands of movement.” In short, the whole brain benefits from movement. The Benefits of BDNF (with movement, and the increase of this protein) Supports learning, memory, and higher-level thinking Grows new neurons and synapses while supporting existing ones Increases neurogenesis[xiii] (the process of creating new neurons) and helps the brain heal after injury[xiv] What Else Should We Should Know About BDNF BDNF is reduced in the brains of people with Alzheimer’s[xv] and Parkinson’s disease[xvi], explaining memory decline and cognitive impairment. It influences how quickly we learn[xvii] — children have higher BDNF and greater neuroplasticity, which is why learning a second language or new skill is easier when we’re young. Practical Tips to Increase BDNF: Building a Faster, Stronger, More Resilient Brain Exercise and Nutrition In Go Wild, Dr. Ratey explains that researchers studying aging found that seniors who exercised had significantly larger hippocampal volumes — improving memory and preventing loss of gray matter (p.107).[xviii] This research shows that exercise and nutrition are essential for maintaining cognitive health at any age — another reason they’re at the core of our Top 6 Health Staples. Dr. Ratey reminded us in Clip 2 that “high glucose levels are toxic to the brain” and too much glucose can injure our brain. Hormesis — Putting the Body Under Stress Fitness expert Thomas Delauer[xix] explains that fasting and the ketogenic diet can also boost BDNF. Whenever we put our body under stress — through fasting, intense exercise, or even exposure to heat in a sauna — BDNF levels increase. This process, called hormesis, means that mild stress actually strengthens the body and brain, improving resilience and resistance to disease (Ari Whitten). Controlling Stress and Improving Sleep Getting enough sleep (7–8 hours) is one of our Top 5 Health Staples, and research links poor sleep, obesity, and insulin resistance to lower BDNF levels — the same conditions Dr. Perlmutter connects to Alzheimer’s disease. If you’re not getting enough sleep[xx] or are living under chronic stress, it will show up in your brain — and in your BDNF levels. Remember “That which does not kill us, makes us stronger.” — Friedrich Nietzsche Our bodies and brains are designed to release the chemicals that keep us healthy — but we must create the right environment for that to happen. This conversation brings us full circle to the Top 5 (now 6) Health Staples we’ve discussed throughout this podcast. It’s a powerful reminder of why putting our health and well-being first isn’t optional — our lives literally depend on it. REVIEW AND CONCLUSION As we wrap up Episode 375, our review of Episode 116 with Dr. John Ratey, we covered two important clips that highlight how movement, nutrition, and lifestyle choices directly shape our brain’s performance and overall well-being. 🎬 Clip 1: How Exercise Helps Keep Our Attention Dr. Ratey’s research shows that exercise primes the brain for learning, improving attention, focus, and mental endurance. Aerobic movement activates our thinking centers and enhances our ability to process and retain complex information. Practical Tips for Implementing Exercise in Daily Life: Whether you’re a teacher in the classroom or an employee in a corporate environment, build movement into your day — even brief aerobic bursts can help the brain stay focused and alert. Remember the example from Naperville’s Zero Hour PE Program — exercise before learning or work can boost academic and professional performance. 🎬 Clip 2: Building a Faster, Stronger, More Resilient Brain In this clip, Dr. Ratey explained how nutrition, exercise, hormesis, stress reduction, and quality sleep all influence levels of BDNF (Brain-Derived Neurotrophic Factor) — what he calls “Miracle-Gro for the Brain.” Practical Tips for Increasing BDNF: Nutrition and Exercise: Prioritize whole, low-glucose foods and regular physical activity to enhance brain growth and protect against decline. Hormesis: Introduce mild stressors like fasting, intense workouts, or sauna sessions to boost resilience and upregulate BDNF. Stress Control and Quality Sleep: Manage stress effectively and aim for 7–8 hours of restorative sleep to maintain optimal brain function and mood stability. As we now move from our mind, to our brain, to our body in this roadmap for health and wellness, I hope you’ve enjoyed this quick review of the importance of exercise and nutrition in building a stronger, more resilient brain. As we focus on finishing the last quarter of 2025, let’s continue to put these practices into action — fueling both our mental clarity and our physical vitality as we move forward together on this path toward optimal health and well-being. Join me next week, for PART 2 of our review with Dr. Ratey, where we dive a bit deeper into his work, focused on anti-aging, and healthy living. See you next week. RESOURCES: Clip 1 Exercise and Attention https://www.youtube.com/shorts/TQqhgb7Ja2A Clip 2 Exercise as an Anti-Depressant, Anti-Anxiety Agent https://www.youtube.com/shorts/62ilLE8Rr9I Original Interview https://www.youtube.com/watch?v=ZTa1zwpQcxQ REFERENCES [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #87 with Andrea Samadi on “The Top 5 Brain Health and Alzheimer’s Prevention Strategies” https://www.achieveit360.com/the-top-5-brain-health-and-alzheimers-prevention-strategies-with-andrea-samadi/   [ii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 116 with Best Selling Author Dr. John Ratey on “The Revolutionary New Science of Exercise and the Brain” https://andreasamadi.podbean.com/e/best-selling-author-john-j-ratey-md-on-the-revolutionary-new-science-of-exercise-and-the-brain/   [iii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #87 with Andrea Samadi on “The Top 5 Brain Health and Alzheimer’s Prevention Strategies” https://www.achieveit360.com/the-top-5-brain-health-and-alzheimers-prevention-strategies-with-andrea-samadi/   [iv]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #118 with a Deep Dive into Dr. Ratey’s books.  https://andreasamadi.podbean.com/e/deep-dive-into-best-selling-author-john-j-rateys-books-spark-go-wild-and-driven-to-distraction/     [v] Spark: The Revolutionary New Science of Exercise and the Brain by John J. Ratey, MD (January 10, 2008) https://www.amazon.com/dp/B07D7GQ887/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1   [vi] Regular exercise changes the brain to improve memory, thinking skills by Heidi Goodman, April 2014  https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110   [vii] https://www.drperlmutter.com/about/bio/   [viii] Dr. David Perlmutter’s Science of Prevention Series https://www.drperlmutter.com/alzheimers-the-science-of-prevention-2020-air-dates/   [ix] Alzheimer’s Disease: Can Exercise Prevent Memory Loss April 2019  https://www.mayoclinic.org/diseases-conditions/alzheimers-disease/expert-answers/alzheimers-disease/faq-20057881   [x] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 121 with Paul Zientarski on “Transforming Students Using Physical Education and Neuroscience” https://andreasamadi.podbean.com/e/naperville-central-high-schools-paul-zeintarski-on-transforming-students-using-physical-education-and-neuroscience/   [xi] Understanding BDNF and its Importance to Brain Health Published on YouTube April 10, 2018 https://www.youtube.com/watch?v=YU9kviOMQy0   [xii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 114 “Building  Faster, Stronger, More Resilient Brain by Understanding BDNF” https://andreasamadi.podbean.com/e/brain-fact-friday-on-building-a-faster-stronger-resilient-brain-by-understanding-brain-derived-neurotrophic-factor-bdnf/   [xiii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 141 “Neurogenesis: What Hurts or Helps Your Brain Cells https://andreasamadi.podbean.com/e/brain-fact-friday-on-neurogenesis-what-hurts-or-helps-your-brain-cells/   [xiv] Therapeutic potential of BDNF Published Jan. 2017 by Mary Wurzelmann, Jennifer Romeika, Dong Sun https://pubmed.ncbi.nlm.nih.gov/28250730/   [xv] BDNF ameliorates learning deficits in a rat model of Alzheimer’s https://pubmed.ncbi.nlm.nih.gov/25849905/   [xvi] Relationship of circulatory BDNF with cognitive deficits in people with Parkinson’s disease https://pubmed.ncbi.nlm.nih.gov/26944151/     [xvii] Understanding BDNF and its Importance to Brain Health Published on YouTube April 10, 2018 https://www.youtube.com/watch?v=YU9kviOMQy0   [xviii] Go Wild: Eat Fat, Run Free, Be Social, and Follow Evolution’s Other Rules for Total Health and Well-Being by John J Ratey, MD and Richard Manning (June 3, 2014) https://www.amazon.com/Go-Wild-Free-Afflictions-Civilization-ebook/dp/B00FPQA66C   [xix] What is BDNF? It’s like fertilizer for the brain. Uploaded to YouTube May 14, 2019 https://www.youtube.com/watch?v=tvBlHgGL8ew   [xx] The Link Between Sleep, Stress and BDNF April 2017 by Karen Eckert, J Beck, S Brand, U Hemmeter, M Hatzinger, E Holsboer-Trachsler https://www.sciencedirect.com/science/article/abs/pii/S0924933817324033  

Season 14 Episode 374 reviews neuroscientist Friederika Fabritius on the limits of willpower with tips from Dr. Andrew Huberman's research on how to strengthen the anterior mid-cingulate cortex through deliberate focus and challenging tasks. The episode also reviews the brain's reward system and practical strategies—like Dr. Anna Lembke's 30-day dopamine reset—to protect motivation and long-term self-control. Practical takeaways include conserving willpower by simplifying choices, using meditation and focused exercises to build concentration, deliberately practicing difficult tasks to grow resilience, and rethinking how we reward children to avoid overstimulating their prefrontal cortex. On today's episode #374, we’ll learn: ✔ Practical Tips for Building our Willpower/Resilience/Concentration ✔ The Importance of Understanding our Brain's Reward System for Ourselves and Our Children Welcome back to SEASON 14 of The Neuroscience Meets Social and Emotional Learning Podcast, where we connect the science-based evidence behind social and emotional learning and emotional intelligence training for improved well-being, achievement, productivity and results—using what I saw as the missing link (since we weren’t taught this when we were growing up in school), the application of practical neuroscience. I’m Andrea Samadi, and seven years ago, launched this podcast with a question I had never truly asked myself before: (and that is) If productivity and results matter to us—and they do now more than ever—how exactly are we using our brain to make them happen? Most of us were never taught how to apply neuroscience to improve productivity, results, or well-being. About a decade ago, I became fascinated by the mind-brain-results connection—and how science can be applied to our everyday lives. That’s why I’ve made it my mission to bring you the world’s top experts—so together, we can explore the intersection of science and social-emotional learning. We’ll break down complex ideas and turn them into practical strategies we can use every day for predictable, science-backed results. For today’s Episode 374, we continue our journey into our mind (and brain) with PART 2 of our interview review with neuroscientist, Friederike Fabritius, who we covered on our last EP 373[i] and her book The Leading Brain: Neuroscience Hacks to Work Smarter, Better and Happier. VIDEO 1 Click Here to Watch Today we’re reviewing a topic we’ve covered a few times on this podcast — willpower — that Friederike says “is limited and (that she) tries not to waste on people and processes that are just not worth it.” She explains: “To a certain degree, I try to simplify my life—I have five kids, a career, and I write books. So, in order to manage all of that, I say no to almost everything else. If I say yes to everything, by the end of the day I’m exhausted. If I then sit down at my desk to write, the result would be a disaster because my willpower is already depleted and I feel like collapsing on the couch. So, you need to be wise about not wasting your willpower on things that aren’t worth it.” On Episode 294[ii], “Beyond Our 5 Senses: Understanding and Using the 6 Faculties of Our Mind,” we explored how to develop and use this important mental faculty. I find all six faculties of our mind fascinating—but the will is one of my favorites. It’s what I’m using right now, sitting at my desk on a Saturday, to stay focused long enough to write this episode. YOUR WILL gives you the ability to concentrate. It helps you hold a thought on the screen of your mind, or choose thoughts of success over thoughts of failure. With a highly developed will, you can lock into a task, block out distractions, and accomplish what you set out to do. We also looked at willpower in Episode 344[iii], “The Neuroscience of Resilience: Building Stronger Minds and Teams,” where we explored how grit and mental toughness relate to new research from Dr. Andrew Huberman. His work shows what happens in the brain when we develop strong willpower—the same kind of strength we need to overcome adversity or, as Friederike describes, to sit down and write a book after a long day. This discovery even made one of the world’s leading neuroscientists jump out of his chair—and I was right there with him in excitement. I can still remember exactly where I was when I wrote my notes about this—on my cellphone notepad when I learned this brain fact. Did you know there’s a part of the brain called the anterior mid-cingulate cortex? It’s not just one of the centers for willpower—scientists believe it may hold the secret to the will to live. (Dr. Andrew Huberman)[iv] This region increases in size when we do things we don’t want to do—like adding exercise when we’d rather rest, or resisting foods we really enjoy. OR, think about the tasks in your day that you would rather skip over. When you do them anyway, you are strengthening and growing this part of your brain. 🔑 Key Points to Think About with Our Will Power Willpower is Limited – Use It Wisely Friederike explains that willpower depletes throughout the day. Simplifying life and saying “no” to unnecessary things helps conserve mental energy for what truly matters. I always say to fiercely protect your energy and beware of what many would call energy leaks that directly impact our willpower. The Will Is One of the Six Faculties of the Mind Covered originally in EP 294: “Beyond Our 5 Senses.” The will allows us to concentrate, choose thoughts of success, and block distractions or other limiting thoughts that might occasionally creep into our minds. The Neuroscience of Willpower Andrew Huberman’s research shows that developing willpower strengthens brain regions involved in resilience and grit. The anterior mid-cingulate cortex is linked to willpower and even the “will to live.” This brain area grows when we do things we don’t want to do (e.g., exercising or resisting temptation). Making it Personal Think about where YOU use your willpower to stay focused on a task. Like I explained how I have to use my own willpower to sit at my desk on a Saturday to write this episode. This demonstrates willpower in real time and makes the science relatable for all of us. 🧠 Practical Tips to Develop This Faculty of Our Mind: Our Willpower Practice deliberate focus. Meditation strengthens your will, as does a simple candle-gazing exercise—staring at the flame of a candle, until you and the flame become one. I tried this in my late 20s, and after a few hours of focus, I could finally (in this exercise) feel my attention expand beyond distractions. Developing this faculty takes time and patience, but once you master it, you’ll know you can sit, focus, block out the outside world, and do anything. Do challenging, difficult things that you don’t want to do. Every time you push yourself through discomfort, you’re strengthening your anterior mid-cingulate cortex—and in turn, your will to actually live. This part of the brain is larger in athletes, and will increase in size with deliberate challenge. THINK ABOUT THIS: Do you think you push through challenge, or often do things that are difficult EVERY day? Do you think you have a highly-developed willpower? If the answer is yes, keep working on it, because this part of the brain Dr. Huberman noted “will keep its size in those people who live a long time.” VIDEO 2 Click Here to Watch In this second clip, Friederike explains why it’s so important to understand the reward system in our brain. She says, “With my kids, I don’t give them everything right away. It’s tempting, because you see their happy faces, but it’s best not to do that—it throws off the reward system in their brain. They need to work for things to work out.” She said “with my kids, I don’t give them everything right away. It’s tempting, we live in a society where we could buy them a present every day. I could give them chocolate every day, it’s tempting because you see their happy faces but it’s best not to do that because it will throw off the reward system in their brain, and they will need to work for things to work out. If you give them everything you ruin their PFC (prefrontal cortex) and then later in life when you’re not there anymore, they will expect the same from their surroundings. And that’d difficult. You will not be there.” Her comment reminded me of our interview with Stanford University’s Dr. Anna Lembke, author of Dopamine Nation on Episode 162[v], where she shared her 30-Day Dopamine Fast designed to help us reset the brain’s reward pathways—especially when, as Friederike mentioned, our prefrontal cortex has been “flooded with dopamine.” When Friederike said this in the interview, it really hit home for me. None of us willingly want to flood our kids’ brains with dopamine — but without understanding how the brain’s reward system works, I realized I was doing exactly that with both of my kids at the time of this interview. Thank goodness there are simple and science-backed ways to reset the brain, like Dr. Anna Lembke’s 30-Day Dopamine Fast. Dr. Lembke uses the acronym DOPAMINE to guide this reset: D – Data: what are you using, how much, how often? O – Objectives: what does it do for you? P – Problems: what are the downsides? A – Abstinence: stop using it for a month and see what happens. M – Mindfulness: be prepared to feel worse before you feel better. I – Insight: notice what you learn when you stop. N – Next Steps: can you move forward without that behavior? E – Experiment: go back out into the world and see what works for you. I used to bribe my kids when they were little with small pieces of chocolate. If I needed them to get in the car quickly, I would say “get in the car and I will give you a chocolate” not realizing what I was doing to the reward system in their brain. When we know better, we can do better. “As parents, Friederike reminds us that understanding that we can in fact flood our children’s brains with dopamine, without realizing it, brings us back to the importance of this understanding of the application of simple neuroscience in our daily lives.” If there’s something you want to change in your life, try going without it for 30 days and observe what happens. As Dr. Lembke notes, even when moderation is possible, many people find it’s easier—and more freeing—to choose abstinence in the long run. 🧠 Key Points: Understanding the Reward System and Dopamine Regulation Friederike on the Reward System: Giving children everything they want can “throw off” their brain’s reward system. It’s important for kids to work for rewards to strengthen their prefrontal cortex (PFC) and build resilience. Connection to Dr. Anna Lembke’s Work (Dopamine Nation): Lembke’s 30-Day Dopamine Fast helps reset the brain’s reward pathways when overstimulated by constant pleasure or instant gratification. The goal is to restore balance in the brain’s dopamine system. The DOPAMINE Acronym: D – Data: What are you using, how much, how often? O – Objectives: What does it do for you? P – Problems: What are the downsides? A – Abstinence: Stop using it for a month and see what happens. M – Mindfulness: Be prepared to feel worse before you feel better. I – Insight: Notice what you learn when you stop. N – Next Steps: Can you move forward without that behavior? E – Experiment: Return to the world and see what works for you. Practical Takeaway: Try a 30-day break from something you rely on (social media, sugar, shopping, etc.) and observe how your brain and mood respond. Parenting Insight: Parents can unintentionally flood their children’s brains with dopamine through constant rewards or treats. Applying simple neuroscience helps promote patience, motivation, and long-term emotional regulation. REVIEW and CONCLUSION As we wrap up Episode 374, and Part 2 of our review of Episode 27 with Friederike Fabritius, we covered two key areas of the brain that we can strengthen with awareness and practice. 🧠 Clip 1: The Neuroscience of Willpower Andrew Huberman’s research shows that developing willpower strengthens brain regions involved in resilience and grit. The anterior mid-cingulate cortex is linked to willpower—and even the “will to live.” This brain area grows when we do things we don’t want to do, like exercising or resisting temptation. 2 Practical Tips to Develop Willpower: Practice deliberate focus. Meditation strengthens your will, as does a simple candle-gazing exercise—staring at a flame until your attention and the flame become one. Do challenging things you don’t want to do. Every time you push through discomfort, you strengthen your anterior mid-cingulate cortex—and your will to live. 💡 Clip 2: Understanding the Reward System and Dopamine Regulation Friederike reminds us that giving children everything they want can “throw off” their brain’s reward system. Kids need to work for rewards to strengthen their prefrontal cortex and build resilience. This connects with Dr. Anna Lembke’s research from Dopamine Nation, where she outlines a 30-Day Dopamine Fast to reset the brain’s reward pathways when they’ve been overstimulated by constant pleasure or instant gratification. Practical Application: Try a 30-day break from something you rely on—like social media, sugar, or shopping—and observe how your brain and mood respond. I hope these two review clips help us all re-think ways to strengthen our willpower and reset our brain’s reward system as we move into a strong final quarter of 2025. I’ll see you next week as we revisit Dr. John Ratey’s work that focuses on exercise and our brain. RESOURCES Video Clip 1 on Will Power https://www.youtube.com/shorts/W6AKDbcII48 Video Clip 2 on our Dopamine Reward System https://www.youtube.com/shorts/c_0W-uesd6o REFERENCES: [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 373 PART 1 with Friederike Fabritius on “Fun, Fear, Focus: Neuroscience Hacks for Peak Performance” https://andreasamadi.podbean.com/e/fun-fear-focus-neuroscience-hacks-for-peak-performance/ [ii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 294 “Beyond Our 5 Senses: Understanding and Using the 6 Faculties of our Mind” https://andreasamadi.podbean.com/e/beyond-our-5-senses-understanding-and-using-the-six-higher-faculties-of-our-mind/ [iii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 344 on “The Neuroscience of Resilience: Building Stronger Minds and Teams”  https://andreasamadi.podbean.com/e/the-neuroscience-of-resilience-building-stronger-minds-and-teams/ [iv] How to Build Willpower Dr. Andrew Huberman with David Goggins https://www.youtube.com/watch?v=84dYijIpWjQ [v] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 162 with Dr. Anna Lembke on her book “Dopamine Nation”  https://andreasamadi.podbean.com/e/medical-director-of-addictive-medicine-at-stanford-university-dr-anna-lembke-on-dopamine-nation-finding-balance-in-the-age-of-indulgence/  

Andrea Samadi revisits her 2019 conversation with neuroleadership pioneer Friederike Fabritius to explore practical neuroscience strategies for better productivity, well-being, and workplace happiness. On this episode, we’ll learn: ✔ Why only 20% of people feel passionate about their jobs, and what we can do to change that. ✔ How to use neuroscience to reach peak performance or flow with your work. Neuroscientist and neuroleadership pioneer Friederike Fabritius shows us how three simple ingredients—FUN, FEAR, and FOCUS—can help us find flow and peak performance at work. We’ll also explore why men and women often respond differently to stress, how to identify your unique neurosignature, and practical ways to design a workplace (and a life) that helps your brain thrive ✔ Learn the three key ingredients for flow—fun, fear (challenge), and focus—how the stress–performance curve affects apathy and burnout. ✔ Why tailoring roles to individual neurosignatures (dopamine, serotonin, testosterone, estrogen) can unlock peak performance. Welcome back to SEASON 14 of The Neuroscience Meets Social and Emotional Learning Podcast, where we connect the science-based evidence behind social and emotional learning and emotional intelligence training for improved well-being, achievement, productivity and results—using what I saw as the missing link (since we weren’t taught this when we were growing up in school), the application of practical neuroscience. I’m Andrea Samadi, and seven years ago, launched this podcast with a question I had never truly asked myself before: (and that is) If productivity and results matter to us—and they do now more than ever—how exactly are we using our brain to make them happen? Most of us were never taught how to apply neuroscience to improve productivity, results, or well-being. About a decade ago, I became fascinated by the mind-brain-results connection—and how science can be applied to our everyday lives. That’s why I’ve made it my mission to bring you the world’s top experts—so together, we can explore the intersection of science and social-emotional learning. We’ll break down complex ideas and turn them into practical strategies we can use every day for predictable, science-backed results. For today’s Episode 373, we continue our journey into our mind with the next interview review. Just a reminder-this review series began back with Episode 366[i], where in Part 3 we discovered an important lesson: if we don’t like our results—or what we see on the outside—we need to shift our mindset and look within. True change always begins on the inside. We moved onto EP 369[ii] we learned how to Rewire our Brain with Dr. Dawson Church and his Bliss Brain Meditations, and then EP 370[iii] with John Medina’s Brain Rules, where we reviewed how important this understanding of neuroscience is, especially connected to education, teaching and learning. Next we went deeper into our mind and brain with EP 371 and 72 where we with clinical professor of psychiatry from UCLA’s School of Medicine, Dr. Daniel J Siegel and his Mindsight concept, which is the same idea as Theory of Mind, or seeing the mind in another. All of these episodes are helping us to further sharpen of minds and brains, and connect better with others,  for improved productivity and success in our work and personal lives. For today’s EP 373, we go back to EP 27[iv], recorded October 2019, with pioneer in neuroleadership, neuroscientist, Friederike Fabritius[v], from Germany. On this episode, we covered her book, The Leading Brain: Neuroscience Hacks to Work Smarter, Better and Happier. Friederike returned again to the podcast, for EP 258[vi] recorded in November 2022 advancing our conversation with her next book, The Brain Friendly Workplace. Both of these interviews covered important tips that I think we should all take into consideration to be happier, and therefore, more productive at work. Going along with our theme-that if we don’t like what’s going on outside of ourselves, let’s dive deeper into understanding how our brain and minds work. Which brings us back to FRIEDERIKE FABRITIUS, MS, is a neuroscientist and pioneer in the field of neuroleadership. She trained at the Max Planck Institute for Brain Research and is an alumna of McKinsey & Company (helping organizations to create change).  Friederike delivers brain-based leadership programs to Fortune 500 executives and organizations around the globe to transform how they think, innovate, and navigate change. I’m always looking for productivity tips that we can all use, and it’s clear that stress in our workplaces is at an all-time high, globally. We know that “2/3 of people report being stressed at work, to the point they can’t sleep at night”[vii]  and in our first clip, Friederike reports that “only 20% of people feel passionate about their jobs” and that “40% of people never experience FLOW in their jobs.” I think there has to be another way to find balance here. VIDEO 1 Click Here to Watch Let’s listen to Friederike’s clip on: Why FUN, FEAR, and FOCUS Matter for Flow & Peak Performance  “Only 20% of people feel passionate about their jobs. That’s insane. And 40% of people never experience FLOW in their jobs. And (she thinks)  it can be that simple. That everyone can be happy at their jobs. All you need are three simple things. (Friederike calls them ) FUN, FEAR, and FOCUS. And it has to do with a certain mix of neurochemicals in our brain. When we are having fun at work (not the after work party kind of fun) where you have fun after the work is done. I’m thinking of having fun related to the task at hand. And when we are having fun, our brains release a neurochemical called dopamine. Dopamine is a real brain booster. It makes you think faster. It helps you to do everything a bit speedier and better, and makes us more creative.” 💡 Key Points from Video Clip 1 Only 20% of people feel passionate about their jobs (she reported) and about 40% never experience flow—that state of deep concentration where time disappears and performance peaks. Friederike suggests that reaching flow at work requires three key ingredients: FUN → Dopamine from the brain released boosts creativity, speed, and sharper thinking. Not the after-work kind of fun, but enjoyment in the task itself. THINK: Do I enjoy my daily tasks at work? YES- keep going! NO- then you’ve got something to think about FEAR → A sense of challenge or pressure (like deadlines or high stakes) keeps you from slipping into apathy. You want to find the right balance for you, remembering that some people perform better with a sense of threat, while others, don’t do as well. THINK, What side of the chart do you perform best with? Do you prefer less stress, or more to keep you motivated? Be sure you have strategies to either stay motivated, or to mitigate your stress. FOCUS → Having time in your day for the concentration that directs your energy where it matters most, allowing you to reach peak performance in your day. THINK: How do you block off time in your day to accomplish the work that requires your most intense focus? The Stress vs. Performance Curve Another important concept that goes along with creating flow in our work lives, is understanding the stress vs performance curve. Think about a person with a low stress job (on the left-hand side of the graph). The job is easy for them, they have low stress, not much challenge in their day, and not very exciting, which can lead to apathy without this understanding of how to reach PEAK PERFORMANCE. If the job is too easy, without any threat/challenge/fear the person working in this job environment will be under challenged, and will join the 40% of the population who do not reach FLOW in their work day. Then look at the right side of the graph, where a person’s job is on the higher end of the stress scale. Think of someone’s whose work day is filled with putting out fires, minute after minute, until they reach the end of the day, and are exhausted. There is high stress here, and lots of pressure.  Think about extreme sports, investment bankers, or consultants, or those who are always running behind, without an end to their daily tasks. Instead of feeling apathy, like the person on the left side of the graph, this person feels anxiety that can lead to depression or burnout. We ALL need to find our optimal stress point, so that our work challenges us just the right amount, leading us to that place of optimal workplace happiness where we can be a part of the 40% of the population who experience that FLOW state, or PEAK PERFORMANCE. 🔑 Practical Tips for Why FUN, FEAR, and FOCUS Matter for Flow & Peak Performance The Stress vs. Performance Curve Low Stress (Left Side: Apathy) Tasks are too easy, repetitive, and uninspiring → boredom sets in. Without FUN/FEAR/FOCUS, you won’t reach flow. Tip: Tie your job tasks to your personal “why” and create deadlines to generate challenge. High Stress (Right Side: Anxiety) Overload, constant fire-fighting, and no room to breathe → burnout and exhaustion. Tip: Find ways to manage stress (recovery breaks, clear priorities, mindfulness) so that pressure fuels, not drains, you. Optimal Stress (Middle: Flow/Peak Performance) The sweet spot—where challenge meets skill. With the right mix of FUN, FEAR, and FOCUS, you engage deeply and perform at your best. THINK:  Do you prefer a low stress work environment, or high stress? Whatever you choose, be sure that you understand the best way for you to reach PEAK PERFORMANCE, and prevent apathy/boredom on the left side of the chart, or burnout, anxiety, depression on the right side. I know I’m the happiest working with on the right side of the graph, where stress can be higher, and am always looking for new and healthy ways to better manage daily stress in my life, as well as those close to me. So far, the strategy that has had the most profound impact on my ability to bounce back after higher stress days, would be exercise and daily meditation. VIDEO 2 Click Here to Watch Moving to our second clip where Friederike talks about how men and women’s brain’s react differently to stress. She says “Men and women react differently to stress and to different situations. I think this is one of the reasons why there’s so few women in leadership positions. It’s because the stress point that men have combining testosterone and dopamine might be quite different for that of women who combine in her brain dopamine activity with estrogen activity. So people need different work environments to perform at their best. I’m always against coaching people and changing people. I think it’s a waste of time and energy. You should be thinking “What does this specific person need in order to reach peak performance and then you need to create and craft an environment that matches this person rather than trying to mold the person to the job, you should mold the job to the person.” IMAGE CREDIT: Carolin Nischwitz This is what Friederike covered in her second book, The Brain Friendly Workplace That we covered on our 2nd interview[viii] where she asked us to identify our neurosignature, reminding us that women can have a testosterone neurosignature, and it would be this neurosignature that would be best for women in leadership positions. Different Brains, Different Stress Points 💡 Key Points from Video Clip 2 In her work, Friederike points out that men and women often respond differently to stress because of how neurochemicals interact: Men → Testosterone + Dopamine Women → Estrogen + Dopamine This difference can influence how each person reaches peak performance, and it may also help explain why fewer women end up in leadership roles—because many workplaces are designed around stress points that better fit the male brain. 🔑 Practical Tips for Rethinking Leadership & Workplace Design Instead of trying to “fix people” through coaching or molding them to fit a job, Friederike argues we should: Identify each person’s neurosignature (the unique mix of brain chemistry and stress response). Shape the work environment to match the person, not the other way around. This is at the heart of her book, The Brain Friendly Workplace, where she challenges organizations to rethink success—not as conformity, but as creating conditions where every brain type can thrive. REVIEW and CONCLUSION As we wrap up Episode 373 and our review of EP 27 with Friderike Fabritius, we covered: 💡 Key Points from Video Clip 1 with Practical Tips Why FUN, FEAR, and FOCUS Matter for Flow & Peak Performance With The Stress vs. Performance Curve Low Stress (Left Side: Apathy) Tasks are too easy, repetitive, and uninspiring → boredom sets in. Without FUN/FEAR/FOCUS, you won’t reach flow. Tip: Tie your job tasks to your personal “why” and create deadlines to generate challenge. High Stress (Right Side: Anxiety) Overload, constant fire-fighting, and no room to breathe → burnout and exhaustion. Tip: Find ways to manage stress (recovery breaks, clear priorities, mindfulness) so that pressure fuels, not drains, you. Optimal Stress (Middle: Flow/Peak Performance) The sweet spot—where challenge meets skill. With the right mix of FUN, FEAR, and FOCUS, you engage deeply and perform at your best. 💡 Key Points from Video Clip 2 Different Brains, Different Stress Points Men → Testosterone + Dopamine Women → Estrogen + Dopamine These differences can influence how each person reaches peak performance, and it may also help explain why fewer women end up in leadership roles—because many workplaces are designed around stress points that better fit Testosterone Signature Brain, however, woman can also have Testosterone Neurosignature brain and end up in positions of leadership. I do encourage you to watch our second interview[ix], so that you can identify your own neurosignature. 🔑 Practical Tips for Rethinking Leadership & Workplace Design Instead of trying to “fix people” through coaching or molding them to fit a job, Friederike argues we should: Identify each person’s neurosignature (the unique mix of brain chemistry and stress response). Shape the work environment to match the person, not the other way around. Know the best self-care for YOU based on your neurosignature. This is at the heart of her book, The Brain Friendly Workplace, where she challenges organizations to rethink success—not as conformity, but as creating conditions where every brain type can thrive. In chapter 1, she explains that “It’s All About Our Brains” and that “four powerful chemicals shape your personality: the neurotransmitters dopamine and serotonin, estrogen and testosterone. Together, they form four distinct systems that stimulate specific areas of your brain. These are your dopamine, serotonin, estrogen and testosterone brain systems” (Chapter 1, page 10, The Brain Friendly Workplace). Dopamine: People high in dopamine are curious, energetic and future-oriented. Inventors and entrepreneurs tend to have this neurosignature. They get bored easily and are always looking for the next exciting, new project. Serotonin: People high in serotonin are reliable, detail-oriented, cautious and loyal. They thrive on routine and structure and enjoy consistency and stability. Testosterone: People high in testosterone are tough-minded, direct, and enjoy wielding power. They tend to be analytical and use systems thinking, which involves moving logically from one step to the next to solve a problem. Estrogen: People high in estrogen are empathetic and good at building personal connections and community. Estrogen increases serotonin of the “cuddle hormone” oxytocin, which enhances feelings of bonding and trust. Think of Steve Wozniak, Apple’s co-founder. He exhibits the traits of a high estrogen neurosignature, who is also a lateral thinker (which involves prioritizing intuition and insight, making connections that others might miss). (From Chapter 1 of the Brain Friendly Workplace). If you resonated with one of the qualities of the neurosignature, I added some tips from Friederike’s blog for how to manage your stress, based on each neurosignature. How to destress based on your neurosignature (written by Friederike Fabritius)[x]  𝗛𝗶𝗴𝗵 𝗘𝘀𝘁𝗿𝗼𝗴𝗲𝗻: Have that one close friend who you can call anytime and who is always there for you. Also, be aware of not overloading yourself too much so you can manage the stress.   𝗛𝗶𝗴𝗵 𝗧𝗲𝘀𝘁𝗼𝘀𝘁𝗲𝗿𝗼𝗻𝗲: Make sure you have the freedom to do what you want to do and are holding onto your autonomy to prevent burnout. To relieve stress, do something adventurous and challenging! Hike a high mountain or test a race car.  𝗛𝗶𝗴𝗵 𝗗𝗼𝗽𝗮𝗺𝗶𝗻𝗲: Make sure not to get bored! Try a new activity or hobby to engross yourself in. Sign up for that new Tabata class at the gym; explore something creative like bookmaking or wood-sculpting.   𝗛𝗶𝗴𝗵 𝗦𝗲𝗿𝗼𝘁𝗼𝗻𝗶𝗻: Plan it out and create a routine. By setting a plan and sticking to it, say every morning, you will feel less stressed. Also, be social! Try volunteering, joining a choir, or setting up a dinner date with friends.  By understanding your neurosignature, you can refine your life, both in and out of the office, for success. I hope you found this review helpful for pinpointing the best work environment for your brain to reach PEAK performance, and we will see you in 2 weeks for PART 2 of this review. See you October 12th. RESOURCES: Watch Full Interview 1 with Friederike Fabritius https://www.youtube.com/watch?v=iHK3UG8-Or0 Clip 1 Fun, Fear, Focus PART 1 https://www.youtube.com/shorts/DZkTBIb-JNk Clip 1B Fun, Fear, Focus, PART 2 https://www.youtube.com/shorts/rEnJXHJIgbg Clip 2 Men vs Women https://www.youtube.com/shorts/S4Wxat_I2vU Watch Full Interview 2 with Friederike Fabritius https://www.youtube.com/watch?v=Mmv9PmuioFs THE BRAIN FRIENDLY WORKPLACE https://friederikefabritius.com/books/the-brain-friendly-workplace/ REFERENCES: [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 366 REVIEW PART 1: Unlocking Your Potential: Refining Goals with Bob Proctor’s Wisdom  https://andreasamadi.podbean.com/e/unlocking-your-potential-redefining-goals-with-bob-proctors-wisdom/   [ii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 369 with Dr. Dawson Church  https://andreasamadi.podbean.com/e/bliss-brain-rewire-your-mind-in-minutes-a-day/   [iii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 370 with Dr. John Medina on “How Neuroscience Can Transform Classrooms”  https://andreasamadi.podbean.com/e/brain-rules-revisited-how-neuroscience-can-transform-classrooms/   [iv]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 27 with Friederike Fabritius on “The Recipe for Achieving Peak Performance” https://andreasamadi.podbean.com/e/pioneer-in-the-field-of-neuroleadership-friederike-fabritius-on-the-recipe-for-achieving-peak-performance/   [v] https://friederikefabritius.com/   [vi]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 258 with Neuroscientist Friederike Fabritius on “The Brain Friendly Workplace” https://andreasamadi.podbean.com/e/neuroscientistwallstreet-journalbestselling-authorfriederike-fabritius-onhernew-bookthe-brainfriendly-workplacewhy-talented-peoplequitand-how-tomake/   [vii] Intro to The Brian Friendly Workplace Published on YouTube September 2022  https://www.youtube.com/watch?v=La9yqt0v9f4   [viii] Watch Full Interview 2 with Friederike Fabritius https://www.youtube.com/watch?v=Mmv9PmuioFs   [ix] Watch Full Interview 2 with Friederike Fabritius https://www.youtube.com/watch?v=Mmv9PmuioFs   [x] https://friederikefabritius.com/blog/the-best-self-care-for-your-neurosignature-based-in-neuroscience/  

In this episode review (Season 14, Ep. 372), Andrea revisits interviews with Dr. Dan Siegel to explore Mindsight—the focused attention that helps us see and reshape our own minds and connect with others. She breaks down how Mindsight underpins social and emotional intelligence and offers practical ways to develop it, including theory-of-mind practice, the Wheel of Awareness, and daily narrative reading. This week, in our review of EP 28 with Daniel J. Siegel, MD  and his book Mindsight, we learned: ✔ A deeper definition of Mindsight or seeing the mind in another Mindsight, a term coined by Dr. Daniel J. Siegel, is the ability to perceive the mind within ourselves and others. It goes beyond simply observing behavior; it’s about sensing thoughts, feelings, intentions, and perspectives that aren’t immediately visible. This skill allows us to look beneath the surface of words and actions, to “see” the mind behind them, which leads to deeper empathy, better relationships, and stronger social intelligence. ✔ What is Theory of Mind and how can this skill help us to connect and understand others better Theory of Mind (ToM) is closely related to Mindsight—it refers to our ability to attribute mental states (beliefs, desires, knowledge, intentions) to ourselves and to others. In simple terms, it’s recognizing that other people have thoughts and feelings that may be different from our own. This skill is essential for meaningful communication, conflict resolution, and collaboration, because it helps us predict how someone might react, understand why they feel a certain way, and respond with compassion rather than judgment. ✔ What is Theory of Mind and how can this skill help us to connect and understand others better Theory of Mind (ToM) is closely related to Mindsight—it refers to our ability to attribute mental states (beliefs, desires, knowledge, intentions) to ourselves and to others. In simple terms, it’s recognizing that other people have thoughts and feelings that may be different from our own. This skill is essential for meaningful communication, conflict resolution, and collaboration, because it helps us predict how someone might react, understand why they feel a certain way, and respond with compassion rather than judgment. ✔ Practical tips to improve our Mindsight or Theory of Mind abilities Pause and Reflect – Before reacting, ask yourself: What might this person be thinking or feeling right now? Name Emotions – Practice labeling your own emotions and noticing them in others (“I feel frustrated” → “They might be anxious”). Perspective-Taking Exercises – Put yourself in someone else’s shoes: If I were in their position, what would I be experiencing? Read Fiction Regularly – Choose stories with complex characters and notice how your mind tracks their thoughts and motives. Practice Curiosity in Conversations – Instead of assuming, ask open-ended questions to better understand another’s perspective. Mindfulness Training – Strengthen your awareness of your inner world, which improves your ability to tune into the inner world of others. The episode also emphasizes the importance of face-to-face relationships for learning and development, contrasts relational learning with screen-based approaches, and provides actionable tips educators and listeners can use to strengthen empathy, self-awareness, and relational skills. Welcome back to SEASON 14 of The Neuroscience Meets Social and Emotional Learning Podcast, where we connect the science-based evidence behind social and emotional learning and emotional intelligence training for improved well-being, achievement, productivity and results—using what I saw as the missing link (since we weren’t taught this when we were growing up in school), the application of practical neuroscience. I’m Andrea Samadi, and seven years ago, launched this podcast with a question I had never truly asked myself before: (and that is) If productivity and results matter to us—and they do now more than ever—how exactly are we using our brain to make them happen? Most of us were never taught how to apply neuroscience to improve productivity, results, or well-being. About a decade ago, I became fascinated by the mind-brain-results connection—and how science can be applied to our everyday lives. That’s why I’ve made it my mission to bring you the world’s top experts—so together, we can explore the intersection of science and social-emotional learning. We’ll break down complex ideas and turn them into practical strategies we can use every day for predictable, science-backed results. Which brings up to today’s episode #372, where we will take Dr. Dan Siegel’s concept of Mindsight, to the next level. On our last EP 371 with Dan Siegel, PART 1 of our review of a very early interview EP 28[i], recorded in November 2019, we covered the importance of: Understanding and Applying Mindsight which is “the way we focus our attention on the internal world. It’s how we bring consciousness to our own thoughts and feelings, and how we attune to the inner world of someone else. Mindsight gives us insight into ourselves, and empathy for others.” Mindsight is a concept Dr. Siegel felt to be critical for us to develop noting this skill to be “the basis for social and emotional development.” He notes, that it’s a teachable set of skills that we can teach in school, and once mastered is a truly transformational tool.  In his book, Mindsight he explains this concept further: “Mindsight is a kind of focused attention that allows us to see the internal workings of our own minds. (and we’ve been talking about how important it is to go within, for true change in our lives to occur). It helps us to be aware of our mental processes without being swept away by them, (which) enables us to get ourselves off the autopilot of ingrained behaviors and habitual responses, and moves us beyond the reactive emotional loops we all have a tendency to get trapped in. It lets us “name and tame” the emotions we are experiencing, rather than being overwhelmed by them. Consider the difference between saying “I am sad” and “I feel sad.” Similar as those two statements may seem, there is actually a profound difference between them. “I am sad” is a kind of self-definition, and a very limiting one. “I feel sad” suggests the ability to recognize and acknowledge a feeling, without being consumed by it. The focusing skills that are part of mindsight make it possible to see what is inside, to accept it, and in the accepting to let it go, and, finally, to transform it into a NEW reality. You can also think of mindsight as a very special lens that gives us the capacity to perceive the mind with greater clarity than ever before. This lens is something that virtually everyone can develop, and once we have it we can dive deeply into the mental sea inside, exploring our own inner lives and those of others. A uniquely human ability, mindsight allows us to examine closely, in detail and in depth, the processes by which we think, feel, and behave. And it allows us to reshape and redirect our inner experiences so that we have more freedom of choice in our everyday actions, (giving us) more power to create the future, to become the author of our own story. Another way to put it is that mindsight is the basic skill that underlies everything we mean when we speak of having social and emotional intelligence.” (Dr. Daniel J Siegel, Mindsight, Location 105, Kindle Edition). VIDEO 1 Click Here to Watch 💡 Key Takeaways About Mindsight from Daniel J Siegel Definition of Mindsight: Focused attention that helps us perceive the internal workings of our mind. Last week in PART 1[ii] of our review of Dr. Siegel, we looked at Mindsight as “the way we focus our attention on the internal world. It’s how we bring consciousness to our own thoughts and feelings, and then, how we attune to the inner world of someone else.” Benefits: Mindsight helps us to step out of autopilot and habitual emotional reactions. Encourages us to “name and tame” emotions instead of being consumed by them. Example: “I am sad” (self-definition) vs. “I feel sad” (acknowledgement without identity attachment). Creates clarity, self-awareness, and the ability to transform our thoughts, feelings and actions…which is why we can become the author of our own story. When we can do this, we can change our RESULTS and outer world. REMINDER: If we don’t like what’s happening in our external world—whether it’s in our job, relationships, results, or any area of life—we must first look inward. Our circumstances mirror the beliefs and thoughts we hold within. Once we can master Mindsight (our inner world), we can with certainty watch our outer world transform. This is a concept that Bob Proctor would teach in his seminars. He just labelled the terminology differently, but to me, this is where science connects to some of these age-old success principles that I watched transform the lives of thousands of people, when I worked with Proctor in the motivational speaking industry. Mindsight as a Lens: Helps us look inward with depth and precision. Allows reshaping and redirecting inner experiences → more freedom and choice. Empowers us to be the author of our own life story. Serves as the foundation of social and emotional intelligence. It allows us to be the Captain of our own ship, giving us the ability to make changes within, which creates change in our external world. Key Points from Video Clip with Dr. Siegel Without Mindsight tools, we cannot develop true social skills. Relational intelligence: Ability to connect not just with people like us, but also with those unlike us (and with all living beings). Moves us from linear, self-focused thinking (“me, me, me”) to a systems perspective (who I am, that our identity, is a part of a larger whole). Inner aspect → emotional intelligence. Inter aspect → social intelligence (how we are connected to others) Both are part of Mindsight, a set of teachable skills that can be taught in schools. Practical Tip for Developing Mindsight Learn Theory of Mind: Dan Siegel explained in our interview that Mindsight is the same thing as Theory of Mind (ToM). We first explored this concept back in Episode 46,[iii] “Developing and Using Theory of Mind in Your Daily Life.” If we want to strengthen our ability to see the mind of another—whether we call it Mindsight or ToM—I recommend reviewing that episode, where we cover how to use this skill in both the classroom and the workplace. In that discussion, I shared my own first experience of learning how to “read the mind of another” through their eyes, a skill my mother taught me in my twenties. Neuroscientist Dr. John Medina defines this capacity as “the ability to understand the intentions and motivations of someone else.” This ability can even be measured through a Theory of Mind test developed by Professor Simon Baron-Cohen (the cousin of the well-known actor and comedian Sasha Baron Cohen). Theory of Mind is crucial for everyday social interactions. It allows us to analyze, judge, and infer other people’s behaviors. As an important social-cognitive skill, ToM gives us the ability to think about mental states—our own as well as those of others. John Medina gave a powerful example of ToM in action in Episode 42[iv], when he described how Walt Disney, in sharing his vision for Disneyland with Art Linkletter, missed critical social cues. Had Disney recognized and responded differently to Linkletter’s perspective, the outcome of their interaction—and possibly their partnership—might have been very different. If you are curious about your ToM score, you can take the test yourself[v] and then see if you can use these tips to improve your score, and with time and practice, improve your social interactions as you become more in tune with others. I scored 29/36 with this test in 2020, and got this exact same score again yesterday, 5 years later, which tells me that there are some facial expressions that I have not yet mastered, and that learning is an ongoing process. READ NARRATIVE FICTION Dr. Medina shared the research, telling me that you can improve your ToM score by reading narrative fiction, 10-15 minutes a day, by authors who have won awards (so that you are reading well thought out sentences). He suggests to create book clubs and study literature as a group to continue to work on this skill that Dr. Siegel thinks is the basis of social and emotional learning.   VIDEO 2 Click Here to Watch 💡 Key Takeaways About Mindsight from Daniel J Siegel We learn in relationship SUMMARY: In the second video clip, I asked Dr. Siegel about the challenges technology poses for young children. He pointed me to the work of Patricia Kuhl and Andrew Meltzoff, who studied an educational video program that was marketed as a way to boost children’s learning. A major corporation later purchased the program, and research revealed that children who spent more time with the videos—at the expense of face-to-face interaction—actually learned less language. The takeaway wasn’t that the video itself was harmful, but that it displaced what truly fuels learning: relationships and human connection. NOTE: I remember in the time frame that this educational video series was popular, I was a nanny, and many parents had asked me to sit with their infant and play this video series). I remember feeling badly that I was being paid to just sit there, and at the time I had a teaching degree, and could have used that time more wisely playing, or interacting with them more, building their experiences with someone new. Again, when we know better with the research, we can do better. Practical Tip: Revisit our first interview with Greg Wolcott, EP 7[vi] on Building Relationships in Today’s Schools. Greg is the author of the book Significant 72: Unleashing the Power of Relationships in Today’s Schools and is on a serious mission to impact our schools with this movement. Greg currently serves as the Assistant Superintendent for Teaching and Learning in a suburb of Chicago as well as an adjunct professor. As an educator in the Chicago area for over 25 years, he is passionate about developing opportunities for all students to succeed as well as finding ways for all teachers and staff members to utilize their strengths to maximize learning. His “Significant 72” initiative has been implemented in over two hundred schools across the United States and Canada.  I first heard of Greg talking about this initiative on an SEL webinar, where he described what was so significant about 72 in our schools. This concept came about when Greg noticed that some students would return to school after 3 day weekends, and not knowing what many of our students face outside of school, they would spend extra time with students to re-build their relationships upon these returns. The results were significant enough for him to write a book about it, and create a program around this concept. Like Dr. Siegel said in VIDEO CLIP 2, “we learn in relationship” not by sitting in front of videos, or technology, but by interacting with each other. Keep building strong relationships with as many face-to-face learning experiences as you can. REVIEW and CONCLUSION As we wrap up Episode 372, PART 2 of our review with Dr. Daniel J. Siegel, we looked at two powerful clips that brought Mindsight to life. 💡 Key Points from Video Clip 1 with Dr. Siegel Without Mindsight tools, we cannot develop true social skills. Relational intelligence is the ability to connect not just with people like us, but with those unlike us—and with all living beings. Mindsight helps us move from linear, self-focused thinking (“me, me, me”) to a systems perspective where identity is part of a larger whole. The “inner aspect” connects to emotional intelligence. The “inter aspect” connects to social intelligence—how we are linked to others. Both inner and inter aspects are part of Mindsight, a set of teachable skills that can even be taught in schools. 🔑 Practical Tips for Developing Mindsight Explore The Wheel of Awareness Meditation to strengthen your ability to see your own mind—and then the mind of others. Learn Theory of Mind: Take the ToM test, track your score, and apply practices to improve your awareness of others’ perspectives. Read Narrative Fiction daily (10–15 minutes, ideally from award-winning authors). Research shows this sharpens our ability to see both our own mind and the minds of others. 💡 Key Takeaways from Clip 2 with Dr. Siegel We learn in relationship with others. 🔑 Practical Tips Revisit EP 7 with Greg Wolcott on building relationships in today’s schools. Remember the early 2000s educational program study that proved learning occurs through interaction and relationships—not through isolated video learning. By practicing Mindsight—the ability to see our own mind and then the minds of others—we tap into what Richard Simon, Ph.D., editor of Psychotherapy Networker, said of Dr. Siegel: “Unmatched by anyone in the field, Mindsight offers a fascinating synthesis…about the new brain science for understanding relationships and the process of human change.” (Mindsight, Location 10, Daniel J. Siegel). Now that we’ve reviewed PART 1 and PART 2 of Dr. Siegel’s interview, focusing on how to understand and apply Mindsight in our daily lives, I realize we’ve only just begun to scratch the surface of his work. We’ll continue to deepen these ideas when we reach Joe Dispenza’s research—but for now, this is a powerful foundation of learning to apply Mindsight to our lives, and become the Captain of Our Own Ship. We’ll see you next week as we continue to sharpen our understanding of our mind, and brain, with neuroleadership pioneer, Freiderike Fabritius. RESOURCES Video Clip 1 https://www.youtube.com/shorts/Y6HhwNtkUW8 Video Clip 2 https://www.youtube.com/shorts/jmyzMPYRlnA   REFERENCES [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #28 with Dr. Dan Siegel on “Mindsight: The Basis for Social and Emotional Intelligence”  https://andreasamadi.podbean.com/e/clinical-professor-of-psychiatry-at-the-ucla-school-of-medicine-dr-daniel-siegel-on-mindsight-the-basis-for-social-and-emotional-intelligence/   [ii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #371 “Mindsight: Become the Captain of Your Own Mind” https://andreasamadi.podbean.com/e/mindsight-become-the-captain-of-your-own-mind/   [iii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 46 “As Close to Mind Reading as Brain Science Gets: Developing and Using Theory of Mind in your Daily Life”  https://andreasamadi.podbean.com/e/as-close-to-mind-reading-as-brain-science-gets-developing-and-using-theory-of-mind-in-your-daily-life/   [iv] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 42 with Dr. John Medina on “Implementing Brain Rules in Schools and Workplaces of the Future” https://andreasamadi.podbean.com/e/dr-john-medina-on-implementing-brain-rules-in-the-schools-and-workplaces-of-the-future/   [v] Theory of Mind Test NOTE: My score was 29/36 (in 2020 and 2025)  http://socialintelligence.labinthewild.org/mite/   [vi]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 7 with Greg Wolcott on “Building Relationships in Today’s Classrooms”   https://andreasamadi.podbean.com/e/greg-wolcott-on-building-relationships-in-todays-classrooms/    

In this episode Andrea revisits her 2019 conversation with Dr. Daniel J. Siegel to explore Mindsight — his science-based approach to understanding the mind, integrating the brain, and cultivating empathy. Dr. Siegel explains the difference between mind and brain, the benefits of the Wheel of Awareness meditation, and how Mindsight can change brain structure and improve health. Watch full interview here https://www.youtube.com/watch?v=d7pnea2Vbzc Practical tips include daily Mindsight practice, naming emotions to build self-awareness, and simple emotional check-ins to make learning and relationships more meaningful. This week, in our review of EP 28 with Daniel J. Siegel, MD  and his book Mindsight, we learned: ✔ The Difference Between the Mind and the Brain. ✔  The Benefits of The Wheel of Awareness Meditation. ✔ How to Understand and Apply Mindsight that gives us insight into ourselves, and empathy for others. ✔ How Mindsight can change brain structure and improve health. ✔ In order to make teaching and learning more meaningful, what we are teaching must have an element of emotion. Welcome back to SEASON 14 of The Neuroscience Meets Social and Emotional Learning Podcast, where we connect the science-based evidence behind social and emotional learning and emotional intelligence training for improved well-being, achievement, productivity and results—using what I saw as the missing link (since we weren’t taught this when we were growing up in school), the application of practical neuroscience. I’m Andrea Samadi, and seven years ago, launched this podcast with a question I had never truly asked myself before: (and that is) If productivity and results matter to us—and they do now more than ever—how exactly are we using our brain to make them happen? Most of us were never taught how to apply neuroscience to improve productivity, results, or well-being. About a decade ago, I became fascinated by the mind-brain-results connection—and how science can be applied to our everyday lives. That’s why I’ve made it my mission to bring you the world’s top experts—so together, we can explore the intersection of science and social-emotional learning. We’ll break down complex ideas and turn them into practical strategies we can use every day for predictable, science-backed results. Episode 371: For today’s Episode 371, we continue our journey into the mind with the next interview review. Just a reminder-this review series began back with Episode 366[i], where in Part 3 we discovered an important lesson: if we don’t like our results—or what we see on the outside—we need to shift our mindset and look within. True change always begins on the inside.   EP 369[ii] we learned how to Rewire our Brain with Dr. Dawson Church and his Bliss Brain Meditations, and then last week, EP 370[iii] with John Medina’s Brain Rules, we reviewed how important this understanding of neuroscience is, especially connected to education, teaching and learning. Which brings us to today’s review, EP 371, where we revisit a very early episode with clinical professor of psychiatry from UCLA’s School of Medicine, Dr. Daniel J Siegel. He’s from EP 28[iv], that was recorded back in November of 2019. As we take this journey deeper into the mind, Dr. Dan Siegel offers the perfect place to begin, with his ability to bridge cutting-edge neuroscience and practical wisdom. Dr. Dan Siegel, is well known for his books, trainings and courses that bridge cutting edge neuroscience with mindfulness and therapy. A reminder of his background-he’s a clinical professor of psychiatry at the UCLA School of Medicine and executive director of the Mindsight Institute[v] where you can find his courses, workshops, books and tools to help anyone understand and apply what can sometimes be complicated scientific concepts and make them easy to understand and applicable to our daily lives. At the end of the interview, I let Dr. Siegel know that I had been practicing his Wheel of Awareness Meditation, and ended up reviewing what I learned on EP 60[vi] where we explored the Science Behind a Meditation Practice. You can watch the whole interview by clicking on the link in the resource section in the show notes, and learn all about Dr. Siegel’s work that encompasses schools, with resiliency, brain science and helping our next generation to understand how to apply these important strategies whether it’s in our classrooms, or workplaces of the future. Today we will continue to explore within, sharpen our mindset, and learn about what Dr. Siegel calls Mindsight. VIDEO 1 Click Here to Watch In Clip 1, Dr. Siegel unpacks the concept of Mindsight and helps clarify the difference between the mind and the brain, when I asked him to explain this distinction. I knew this wasn’t an easy question—as I had already listened to him answer it many times over the years, and still wasn’t sure I fully grasped it. In fact, I even tried to tackle it myself back in Episode 23[vii], Understanding Your Brain and Mind for Increased Results. But revisiting this topic now, I can see this concept requires a much deeper reflection. So, I asked Dr. Siegel if we could look at his definition of the mind—one he has been studying for years and that many in his scientific and educational circles agree on. He describes the mind as “an embodied and relational process—since it’s in the body and it’s in our relationships with one another—that regulates the flow of energy and information.” I wanted to hear him expand on this again, especially around why relationships are so critical for our health, our well-being, and for creating what he calls an integrated brain—which he equates with a healthy brain. His answer helped me to understand the importance of implementing Mindsight into our daily life. He said: “The word mind doesn’t actually have a formal definition—not in education, psychotherapy, or even in fields like psychology that study it directly. But if we look closely, the mind includes your subjective experience—that inner feeling of being alive. It also includes consciousness—the ability to know that you’re having that subjective experience. And beyond that, there’s information processing—which doesn’t always require consciousness and is essentially what school focuses on: learning to process information. When you understand the mind as a self-organizing process—a complex system that regulates its own becoming—you begin to see the power of teaching about the mind itself. This is what we call Mindsight. And if we could bring this understanding into education, the outcomes for students would be profoundly different.” Key Tip 1 with Dr. Dan Siegel Understanding and Applying Mindsight which is “the way we focus our attention on the internal world. It’s how we bring consciousness to our own thoughts and feelings, and then next,  how we attune to the inner world of someone else. Mindsight gives us insight into ourselves, and empathy for others.” 💡 If we could bring the concept of Mindsight—focusing attention on the internal world—into education, (or teaching and learning anything) the outcomes for our students would be profoundly different. They would not only learn academic content, (or whatever skill we are teaching) but also how to understand their own subjective experiences and expand their consciousness.   Just as we’ve seen that true change begins by going within, Dr. Siegel shows us that teaching and learning follow the same principle. Mindsight (going within to understand ourselves first, and then extending this understanding to others cultivating empathy) invites us to go deeper with ourselves through self-study, and Dr. Siegel reminds us that clarity emerges when we are willing to take that deeper dive. He describes Mindsight[viii] as “the way we focus our attention on the internal world. It’s how we bring consciousness to our own thoughts and feelings, and how we attune to the inner world of someone else. Mindsight gives us insight into ourselves, and empathy for others.” Importantly, Dr. Siegel explains that Mindsight is more than simply observing—it equips us with the tools to monitor our inner world with clarity and depth, and also to modify it with strength and intention. While mindfulness centers on awareness, Mindsight adds an empowering, action-oriented dimension: the ability to change the structure and function of the brain itself. With Mindsight, we can literally alter the course of our lives by integrating areas of the brain that were previously disconnected. When we monitor our inner world, we can shift it from chaos toward harmony—moving our mind toward health. That’s the true power of Mindsight. It’s a way of awakening the mind to the fact that you aren’t a PASSIVE participant of life, but you can become the ACTIVE participant, the Captain of your own ship, he says. This way, you become the author of your own story, of your life. Which brings us back to EP 366, where we looked at the question “What do you REALLY want to do with your life.” Do you REALLY believe what you want is possible? Dan Siegel, with his research grounded in science, would say it most definitely is possible with the use of Mindsight. I highly recommend Dr. Siegel’s book, Mindsight, that walks us step by step through how to implement this concept into our daily life. In the front of the book you can see some well-known author reviews, starting with: “Mindsight is a seminal piece on bringing neuroscience to everyday life, helping us to understand what can go awry in the mind so that, armed with that knowledge, we will be better able to change. The book is a wonderful journey from the mind through the brain and the body and then back again. Dr. Daniel Siegel’s use of elaborate personal as well as patient stories makes us feel as though we are on a guided tour with a friendly group of fellow travelers.” —John J. Ratey, M.D., author of Spark: The Revolutionary New Science of Exercise and the Brain, and co-author of Driven to Distraction “Mindsight is a remarkable exploration into the synergistic workings of the mind and the brain. Using clinical vignettes as well as revelations about his own life, Dr. Siegel shows us how we can go from reactive impulsiveness to receptive awareness so that we can make valid choices, not blindly repeat maladaptive behaviors. It will be enormously useful for patients and their families, as well as mental health workers and the lay public at large.” —Clarice Kestenbaum, M.D., professor of clinical psychiatry, Columbia University “This exciting book reveals the secrets of the mind that we have sought in Eastern and Western thought for two thousand years. How do we see the mind and learn to tame it for a happier and healthier life? Filled with engaging stories, Mindsight uses cutting-edge science and deep humanity to address the questions that we all have about the mystery in our skull.” —Natalie Goldberg, author Old Friend from Far Away and Writing Down the Bones “In The Developing Mind, Daniel Siegel brilliantly revealed how relationships sculpt and are sculpted by the brain. Mindsight is the perfect follow-up, a daring plan of action for a wiser and kinder life that’s transformative yet easy to understand, and should appeal to specialists and laymen alike—in fact, to anyone who wants to enrich their life, their children’s lives, and society.” —Diane Ackerman, author of The Zookeeper’s Wife and A Natural History of the Senses Tip #1 – Practical Application: 👉 Begin by setting aside a few quiet minutes each day to practice this important skill that Dr. Siegel calls Mindsight. Are you aware of your own thoughts and feelings? Can you name the emotions that you feel? This will help you to understand your own inner world.  Next, can you extend this concept to others? Are you aware of the thoughts and feelings of those around you? Can you tell how someone else is feeling? Can you apply what you see with this practice that will increase insight into ourselves while also increasing our empathy for others? This is a good start for implementing Mindsight into our daily life. Dr. Siegel believes this will cause integration in the brain, and actually change its structure and function, leading us towards improved health and well-being. DEEPER PRACTICE If you want to take your Mindsight skills to the next level, I highly recommend Dr. Dan Siegel’s Wheel of Awareness Meditation. You can listen to my review of this meditation on EP 60[ix] that I can tell you took some practice before I was able to explain what I felt during this meditation. Dr. Siegel narrates us through each part of our body (improving our self-awareness) but in segment 4, he asks us to think about others, and extend our thoughts to them, which is the second part of Mindsight. This I think, was the most important part of the meditation, as I began to focus well-being and intention on not only myself, but those close to me, and then those in different parts of the world. This meditation has remained as one of my favorite practices. I had no idea that this practice was actually causing integration in my brain, and setting me up for improved health and well-being. In his book, Aware: The Science and Practice of Presence, Dr. Siegel explains that there are research-based elements of mind training that should include 3 pillars: focused attention, open awareness and kind intentions towards others.[x] His Wheel of Awareness practice involves all 3 of these pillars and profound changes happen with the body when you do mind training. He also explains that a 3-pillar meditation practice (like his Wheel) changes the structure and function of the brain in these fascinating ways: There’s an integration of structure and function of the brain (integration means well-being). There’s a reduction of the stress hormone cortisol. There’s an enhancement of immune function. Improvement in cardiovascular risk factors. Reduction in inflammation via epigenetic changes. An optimization of telomerase—which is fascinating as it repairs and maintains the ends of chromosomes and slows aging. Who wouldn’t want these benefits? The science is clear and proves that implementing a daily meditation practice improves your physical and mental health with many more benefits we will explore further. VIDEO 2 Click Here to Watch   In Clip 2, I asked Dr. Siegel about emotional intelligence, and he reminded me that “there isn’t an accepted definition of the word emotion.” In his book The Developing Mind (2nd Edition), he defines emotions as “a shift in integration.” While this may sound complex, he explains that this definition actually ties all the sciences of emotion together. One key insight he shared is that emotions involve both the feeling of emotion and the construction of meaning. And if we want learning in schools to become more meaningful, then emotion must be at the center—because emotion and meaning are inseparable, both in the brain and in our relationships. Key Point 2 with Dr. Dan Siegel 💡 Emotions are not separate from meaning—they are woven from the same cloth. To make teaching and learning more meaningful, what we are teaching must have an element of emotion. Reflection: I think this is such an important reminder—being in touch with our emotions matters whenever we want to make something meaningful and memorable. Whether it’s a classroom lesson, a presentation, or simply something we hope will stay with someone, emotion is the key to making it stick. Tip #2 – Practical Application: 👉 Begin class (or your workday) with an emotional check-in. Take one minute to name how you’re feeling, (even if you do this in your head yourself) and invite students (or colleagues) to do the same. This simple practice strengthens emotional awareness and ties the learning experience to meaning, making it more impactful. Also, see if you can become an expert at feeling the emotions of others. Can you feel the shift in a room when emotions are stirred within the audience you are presenting to, or in a classroom? When you say something that hope to spark an emotional connection, watch for your audience to move in some way. Do they sit up straighter, or shift in their chairs? Do they move in any way? This is an important skill to notice and foster, and can become valuable when used at the right moment to make something stick. Finally, do you model emotion regulation? We covered this on our last episode 370[xi] with Dr. Medina, who shared that “Children build resilience not in calm moments, but in how parents (or caregivers, or even teachers) respond when emotions run high. These moments define our parenting (and teaching) style and shape a child’s long-term emotional health.”   Once we understand how emotional brain works[xii] (how to calm our brain in seconds with this understanding) we can learn to better manage our own emotions, and stay self-regulated.   REVIEW and CONCLUSION As we wrap up Episode 371, we reviewed 2 clips from our interview with Dr. Daniel Siegel and learned: Key Tip 1 with Dr. Dan Siegel Understanding and Applying Mindsight which is “the way we focus our attention on the internal world. It’s how we bring consciousness to our own thoughts and feelings, and how we attune to the inner world of someone else. Mindsight gives us insight into ourselves, and empathy for others.” Once we understand our own internal world, Mindsight encourages us to turn our attention to the inner world of others—this is how we cultivate true empathy. When we monitor our inner world, we can shift it from chaos toward harmony—moving our mind toward health. That’s the true power of Mindsight. Mindsight also causes integration in the brain, and actually change its structure and function, leading us towards improved health and well-being. It’s a way of awakening the mind to the fact that you aren’t a PASSIVE participant of life, but you can become the ACTIVE participant, the Captain of your own ship. This way, you become the author of your own story, of your life. Tip #1 – Practical Application: 👉 A way to begin this practice is to set aside a few quiet minutes each day to practice Mindsight. Are you aware of your own thoughts and feelings? Can you name the emotions that you feel? Next, extend this concept to others. Are you aware of the thoughts and feelings of those around you? With practice, you will strengthen your ability to feel empathy for others. This practice can be further strengthened by implementing Dr. Siegel’s Wheel of Awareness Meditation. The goal: Once you understand your own inner world, it’s much easier to understand someone else’s. This is when we can show true empathy for one another. Once you have mastered this, you can go beyond Mindfulness, because Mindsight is not only about being in the present moment, but being able to modify what is happening in your present moment with this understanding. Understanding and applying Dr. Siegel’s Mindsight brings us back to EP 366[xiii] we we started this review. If we don’t like what’s happening in our external world—whether it’s in our job, relationships, results, or any area of life—we must first look inward. Our circumstances mirror the beliefs and thoughts we hold within. As James Allen reminds us in As a Man Thinketh: our outer world is always a reflection of our inner state.   Key Point 2 – Dr. Dan Siegel 💡 Emotions and meaning are inseparable—they are woven from the same cloth. To make learning memorable and impactful, teaching must engage the emotions of those we are teaching, alongside the content. Which means students must have an understanding of what their emotions are. Practical Tip 2: 👉 Encourage our students to name what they feel. Labeling emotions—like “I’m frustrated” or “I’m excited”—or “I’m feeling good here” and “not so good here” helps them to manage and understand those feelings, making learning more focused and meaningful. We will review this interview at a later date, but Yale Center for Emotional Intelligence Founder Marc Bracket and his book, Permission to Feel[xiv] can help us to further explore this area on understanding the emotions we feel. 👉If we ALL understand how our emotional brain works and how to calm it, with time and practice, this becomes a habit. The goal: Once we understand our emotions, and how to improve our self-regulation, we can avoid upsets that happen when our emotions run hot. We next learn to co-regulate those around us, an important brain tip we learned from Dr. John Medina. I hope that you found these 2 video clip reminders from Dr. Dan Siegel’s interview as helpful as I have. It always blows my mind when I revisit something old, and find immense value with something I might have missed, or not understood fully at the time. Implementing this skill Mindsight takes practice, and it’s something I’m still working on myself. I’ll see you next week with PART 2 of our review with Dr. Dan Siegel.   RESOURCES: Watch full interview here https://www.youtube.com/watch?v=d7pnea2Vbzc Clip 1: Mindsight https://www.youtube.com/shorts/Tu9FOHiYUAU Clip 2: Emotional Intelligence https://www.youtube.com/shorts/EiWh_FPkoxo Video version of this episode https://youtu.be/HMvbAVajZUs                                                                                                                                        REFERENCES:    [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 366 REVIEW PART 1: Unlocking Your Potential: Refining Goals with Bob Proctor’s Wisdom  https://andreasamadi.podbean.com/e/unlocking-your-potential-redefining-goals-with-bob-proctors-wisdom/   [ii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 369 with Dr. Dawson Church  https://andreasamadi.podbean.com/e/bliss-brain-rewire-your-mind-in-minutes-a-day/   [iii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 370 with Dr. John Medina on “How Neuroscience Can Transform Classrooms”  https://andreasamadi.podbean.com/e/brain-rules-revisited-how-neuroscience-can-transform-classrooms/   [iv] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #28 with Dr. Dan Siegel on “Mindsight: The Basis for Social and Emotional Intelligence”  https://andreasamadi.podbean.com/e/clinical-professor-of-psychiatry-at-the-ucla-school-of-medicine-dr-daniel-siegel-on-mindsight-the-basis-for-social-and-emotional-intelligence/   [v] https://mindsightinstitute.com/   [vi] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 60 “The Science Behind a Meditation Practice”  https://andreasamadi.podbean.com/e/the-science-behind-a-meditation-practice-with-a-deep-dive-into-dr-dan-siegel-s-wheel-of-awareness/   [vii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 23 “Understanding Your Brain and Mind for Increased Results” https://andreasamadi.podbean.com/e/understanding-your-brain-and-mind-for-increased-results/   [viii] Dan Siegel on Mindsight https://www.youtube.com/watch?v=IKwQuGCPeFk   [ix] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 60 “The Science Behind a Meditation Practice”  https://andreasamadi.podbean.com/e/the-science-behind-a-meditation-practice-with-a-deep-dive-into-dr-dan-siegel-s-wheel-of-awareness/   [x] Aware: The Science and Practice of Presence by Daniel J Siegel, MD Published August 21, 2018 Tarcher Perigee  https://www.amazon.com/Aware-Practice-Presence-Groundbreaking-Meditation/dp/1101993049   [xi]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 370 with our Review of Dr. John Medina’s EP 42. https://andreasamadi.podbean.com/e/brain-rules-revisited-how-neuroscience-can-transform-classrooms/   [xii] Self-Regulation Dan Siegel https://www.youtube.com/watch?v=ZcDLzppD4Jc   [xiii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 366 REVIEW PART 1: Unlocking Your Potential: Refining Goals with Bob Proctor’s Wisdom  https://andreasamadi.podbean.com/e/raising-your-vibration-bob-proctor-s-guide-to-goal-creation/   [xiv]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 22 with Marc Brakett https://andreasamadi.podbean.com/e/founding-director-of-the-yale-center-of-emotional-intelligence-on-his-new-book-permission-to-feel/  

Episode 370 reviews Dr. John Medina's insights from Brain Rules and explores how neuroscience and social-emotional learning combine to improve teaching, learning, and well-being. Key takeaways: teachers need basic neuroscience to support learning; the emotional stability of the home strongly shapes a child’s resilience and confidence; and children build resilience when adults co-regulate and model healthy emotion management during high-emotion moments. This short review highlights practical steps for educators, parents, and leaders to apply brain-based strategies and SEL to boost student outcomes and lifelong skills. EP 370 covers a review of Dr. John Medina's Brain Rules, from EP 42 (February 2020)  We learned: ✔ If education is about the brain, then teachers need to understand how the brain learns best. ✔ A child’s resilience and confidence are deeply tied to the emotional climate of the home. ✔  Children build resilience not in calm moments, but in how parents (or caregivers) respond when emotions run high. Welcome back to SEASON 14 of The Neuroscience Meets Social and Emotional Learning Podcast, where we connect the science-based evidence behind social and emotional learning and emotional intelligence training for improved well-being, achievement, productivity and results—using what I saw as the missing link (since we weren’t taught this when we were growing up in school), the application of practical neuroscience. I’m Andrea Samadi, and seven years ago, launched this podcast with a question I had never truly asked myself before: (and that is) If productivity and results matter to us—and they do now more than ever—how exactly are we using our brain to make them happen? Most of us were never taught how to apply neuroscience to improve productivity, results, or well-being. About a decade ago, I became fascinated by the mind-brain-results connection—and how science can be applied to our everyday lives. That’s why I’ve made it my mission to bring you the world’s top experts—so together, we can explore the intersection of science and social-emotional learning. We’ll break down complex ideas and turn them into practical strategies we can use every day for predictable, science-backed results. Episode 370: Brain Rules and the Future of Learning For today’s Episode 370[i], we continue our journey into the mind with our next interview review—Dr. John Medina, author of the well-known book Brain Rules. We first featured Dr. Medina in EP 42, when we explored “Implementing Brain Rules in Schools and Workplaces of the Future.” To remind you where we began with our interview review series: We opened with EP 366[ii], diving into speaker Bob Proctor’s timeless principles. Bob was the very first person—over 25 years ago—who challenged me with the question, “What do you really want to do with your life?” At the time, I didn’t have a clear answer. It’s taken well over 25 years now for this clarity to evolve. Eventually, I realized what mattered most to me: and that was bringing social and emotional learning (SEL) skills into schools. I had already seen how these skills—once called “soft skills”—transformed the lives of 12 teenagers I worked with in the motivational speaking industry in the late 1990s. Later, I watched as SEL spread into schools across states and countries, until the research became undeniable. A 2011 meta-analysis of 213 studies confirmed what I had seen firsthand a decade before this study was released: students who participated in SEL programs showed an 11-percentile-point increase in academic performance[iii] compared to control groups. That’s a significant improvement, demonstrating just how powerful SEL can be. Long before this research, I simply knew these skills could shape the future of the next generation. This podcast itself was built around the six core SEL competencies—each explored in its own dedicated episode that you can find in our resource section in the show notes. Then came the next step: adding the lens of neuroscience. I realized that everything we were studying in SEL connected back to how the brain works. My deep dive into what I called “Neuroscience 101” began when an educator handed me a stack of books that opened my eyes to the importance of brain science in education. From those early hand-drawn sketches grew the framework that still guides this podcast today—bridging SEL and neuroscience to make learning both practical and powerful.   Which brings us to today’s review: Episode 370, where we revisit Dr. John Medina. At the heart of this conversation is the very question that launched my journey years ago: What happens when we connect social and emotional learning with neuroscience? How can understanding the brain not only improve results and productivity, but also better equip our next generation of students in the classroom? It was John Medina’s Brain Rules that first landed on my bookshelf back in 2009. And to be honest—it just sat there for a while. I wasn’t ready yet. As Dr. Medina himself has said, this kind of learning can’t be forced. You need a strong why to really dive into the mind–brain connection. For me, that why came later, when I realized how deeply understanding the brain could impact learning, teaching, and even life itself. If you’re following along with this podcast, I imagine you’ve had a similar moment—when the connection between the brain and practical neuroscience suddenly made sense and became something worth pursuing. I’m always curious about what that moment looks like for others—what it is that makes this topic click. For me, it became clear during my very first presentation on this subject in November 2017, at a conference for the York Region School District in Toronto. The topic I was in charge of presenting was Stress, Learning, and the Brain, and the room was so full it was standing room only. This was after just three years of studying the topic myself, and when I first opened up David Souza’s How the Brain Learns Series, I honestly thought this topic was over my head, and too difficult for me to understand, let alone having me teach it to others. But once there is a strong why, the way will be shown. And that day, when I saw how many people showed up to learn the topic, I knew this was the field I wanted to dedicate the rest of my life to—continuing to learn, and helping others understand and apply to their lives. VIDEO 1 Click Here to Watch Now that you know where this mind-brain connection began for me, I hope you can gain clarity with why it’s so important to you. Important enough that you are tuning into this podcast to learn more. Wouldn’t you know it—understanding this WHY with the brain-mind connection to thrive at home, work and school and with sport is exactly what Dr. John Medina said to me during our interview back in February 2020. If you click the link in the show notes, you can watch VIDEO 1, where he explains: “I believe that the cognitive neurosciences should be at the table of education training. Before you get a Bachelor Degree in Education, you have to have a fair degree of neuroscience. And it’s a very specific slice—it’s the kind of neuroscience that says: this is what we know about how the brain learns. Because teachers are in charge of that. It blows me away sometimes—I look at the Colleges of Education: if you’re in the Geology Department, you study rocks. If you go to Medical School, you study humans. You could argue that the world of education is all about studying the brain. Where are the courses that say—‘This is how memory works. This is how we get someone to pay attention. This is what visual processing looks like.’” Dr. Medina is 100% right. When I went through teacher training at The University of Toronto, courses like this weren’t offered. Fast forward to today, and my daily work now focuses on supporting educators with the Science of Reading—a body of research that, much like SEL, took decades to gain traction but is finally reshaping classrooms and teacher training, impacting how we teach our next generation of students to read. Of course, this knowledge can’t just be forced on us. It’s not easy material—it requires effort to learn. But if you’re listening to this podcast each week, it’s because you’re curious. You’re willing to dig into concepts that, until recently, were reserved for medical students. That’s how Dr. Douglas Fisher gained his insights into how the brain learns best. As he told me in EP 161[iv], How Learning Works: Translating the Science of Learning into Strategies for Maximum Learning in Your Classroom, he actually sat in classes with medical students to develop a deeper understanding of brain-based learning—knowledge we were never given in traditional teacher training. Key Point from Video Clip 1 from John Medina 💡 If education is about the brain, then teachers need to understand how the brain learns best. Tip #1 – Practical Application: Look for opportunities—whether through professional learning, books, or resources like this podcast—to bridge the gap between neuroscience and classroom practice. Even small shifts, like applying what we know about memory or attention, can transform how students learn. Don’t let the complexity of the human brain intimidate you, like it did me when I first saw Dr. David Souza’s books. Once you can make this mind-brain-learning connection, you’ll see that it was all worth the effort to learn and understand. VIDEO 2 Click Here to Watch Moving on to our second interview clip (linked in the show notes), I asked Dr. Medina a powerful question: “How can we raise our children to be confident and resilient?” His response was both profound and eye-opening: He said: “I believe that the single greatest predictor of a child’s psychopathology or psychiatric condition is the emotional stability of the home in which they are raised. It automatically becomes an education issue, even if you don’t want it to be. Because I realize that the interpersonal dynamics inside some of these homes is usually nobody’s business—except when the kid gets nicked. And then it might be important to understand, and perhaps teach adults, how to be adults in front of their children. We know a fair amount about what it takes to create stable, emotional homes. Let’s say there’s a partner involved. The great work of John Gottman is so strong, he can actually predict divorce rates.” Key Point from Video Clip 2 from John Medina: 💡A child’s resilience and confidence are deeply tied to the emotional climate of the home. Stability in relationships, especially between parents or caregivers, creates the foundation for healthy development. Practical Application: For parents and caregivers: Focus on modeling emotional regulation and respectful communication at home. Children learn resilience not from being shielded from challenges, but by watching adults navigate them with stability. For educators: Understand that a student’s academic and social behavior often reflects what’s happening at home. Approaching challenges with empathy—and building strong, safe classroom relationships—can help buffer instability. For leaders and mentors: Whether in schools, workplaces, or communities, promoting emotional intelligence and modeling healthy relationships can positively influence not only children, but the adults raising them. VIDEO 3 Click Here to Watch To go deeper into my question about raising emotionally resilient children, Dr. Medina pointed to the work of Diana Baumrind, whose research he described as “probably the most important work about how to raise a child that exists.” She showed that creating an emotionally stable environment can directly influence anxiety and depression rates in children. Dr. Medina added that John Gottman—known for his research on marriage—also studied parenting. Both Baumrind and Gottman came to the same conclusion: “All parenting rises and falls on the same battlefield, and that’s what you do when your child’s emotions run hot. What you do here puts you in a behavioral category—some kind of parenting style.” Key Point from Video Clip 3 from John Medina: 💡 Children build resilience not in calm moments, but in how parents (or caregivers) respond when emotions run high. These moments define parenting style and shape a child’s long-term emotional health. Practical Application: When your child is upset, instead of reacting with anger or dismissal, focus on co-regulation—help them name and navigate their feelings. Practice emotion coaching (a Gottman strategy): acknowledge the emotion, set boundaries if needed, and guide the child toward healthy expression. Remember: resilience grows when children see that emotions—even big ones—can be understood, managed, and resolved with stability.   These strategies tie back into our 6 social and emotional learning solo episodes that I’ve linked in the show notes, as well as with Greg Wolcott from EP 7[v] on “Building Relationships in Today’s Classrooms” or Yale Center for Emotional Intelligence’s Founder Marc Brackett’s work from EP 19[vi] on his book Permission to Feel. As we continue with this review, I’m hoping that we strengthen the WHY behind our own work whether we are teachers in the classroom, coaches, or regular people like me who want take this mind-brain connection to improve our results to greater heights. REVIEW and CONCLUSION As we wrap up Episode 370, it’s clear that Dr. John Medina’s call to bring neuroscience to the table of education is more important now than ever. We began this journey with Bob Proctor’s timeless question, “What do you really want?”—and for me, that answer was always rooted in seeing social and emotional learning become a foundation in our schools. Over the years, research confirmed what I witnessed firsthand: SEL transforms lives. But when we add the powerful lens of neuroscience, we gain the practical tools to understand how the brain learns best—knowledge that can improve results, productivity, and most importantly, support our next generation of students. In today’s EP we reviewed 3 VIDEO CLIPS Key Point 1: 💡 If education is about the brain, then teachers need to understand how the brain learns best. Tip #1 – Practical Application: Look for opportunities—whether through professional learning, books, or resources like this podcast—to bridge the gap between neuroscience and classroom practice. Even small shifts, like applying what we know about memory or attention, can transform how students learn. Key Point 2: A child’s resilience and confidence are deeply tied to the emotional climate of the home. Stability in relationships, especially between parents or caregivers, creates the foundation for healthy development. Practical Application: For parents and caregivers: Focus on modeling emotional regulation and respectful communication at home. Children learn resilience not from being shielded from challenges, but by watching adults navigate them with stability. Key Point 3: Children build resilience not in calm moments, but in how parents (or caregivers, or even teachers) respond when emotions run high. These moments define our parenting (and teaching) style and shape a child’s long-term emotional health. Practical Application: When your child is upset, instead of reacting with anger or dismissal, focus on co-regulation—help them name and navigate their feelings. This is especially important whether we are a parent, or working with students in the classroom. Dr. Medina’s Brain Rules was a pivotal book for me—it helped me understand how the brain learns best, while also reinforcing the importance of self-regulation. And as we explored last week with Dr. Dawson Church and his Bliss Brain meditations, self-regulation becomes much more accessible when we actively train our brain through practices like meditation. Each of these interviews connects and builds on the other, guiding us step by step on this Journey of the Mind. We’ll continue exploring this powerful intersection of social and emotional learning and neuroscience, bringing forward leading experts so that together we can learn and apply insights that were once reserved only for medical students. This is how we equip ourselves—and the next generation—to thrive not only in learning, but also in life. With that thought, thank you for joining me for Episode 370. I’ll see you next week as we move on to our next expert interview review. Have a wonderful week ahead.   RESOURCES:   Watch FULL Interview with John Medina https://www.youtube.com/watch?v=CFzg5nQnEMs   YouTube Short 1 https://www.youtube.com/shorts/dZg4PEAVcdE   YouTube Short 2 https://www.youtube.com/shorts/YHdLlHtjBfo   YouTube Short 3 https://www.youtube.com/shorts/vdiOCZWWvuc   Solo Episodes on the 6 SEL Competencies   Self-Awareness: Know Thyself https://andreasamadi.podbean.com/e/self-awareness-know-thyself/   Social-Awareness: How to Change Your Social Brain https://andreasamadi.podbean.com/e/social-awareness-looking-beyond-yourself-to-connect-with-others/   Developing Effective Relationships https://andreasamadi.podbean.com/e/how-to-build-and-sustain-effective-relationships/   Responsible Decision-Making https://andreasamadi.podbean.com/e/responsible-decision-making-begins-with-brain-health/   Self-Regulation: The Foundational Learning Skill for Future Success https://andreasamadi.podbean.com/e/self-regulation-the-foundational-learning-skill-for-future-success/   Coaching a Growth Mindset https://andreasamadi.podbean.com/e/coaching-a-growth-mindset-strategies-for-overcoming-obstacles-and-cognitive-biases/   REFERENCES:   [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 42 with Dr. John Medina on “Implementing Brain Rules in Schools and Workplaces of the Future” https://andreasamadi.podbean.com/e/dr-john-medina-on-implementing-brain-rules-in-the-schools-and-workplaces-of-the-future/   [ii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 366 REVIEW PART 1: Unlocking Your Potential: Refining Goals with Bob Proctor’s Wisdom  https://andreasamadi.podbean.com/e/unlocking-your-potential-redefining-goals-with-bob-proctors-wisdom/   [iii] www.casel.org   [iv] Neuroscience Meets Social and Emotional Learning Podcast EPISODE161 “How Learning Works: Translating the Science of Learning into Strategies for Maximum Learning in Your Classroom”  https://andreasamadi.podbean.com/e/johnalmarodedouglas-fisherand-nancyfreyon-how-learning-works-translatingthescience-oflearningintostrategiesformaximum-learning-inyourclassroom/   [v] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 7 with Greg Wolcott on “Building Relationships in Today’s Classrooms” https://andreasamadi.podbean.com/e/greg-wolcott-on-building-relationships-in-todays-classrooms/   [vi]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 19 with Marc Brackett on “Permission to Feel” https://andreasamadi.podbean.com/e/founding-director-of-the-yale-center-of-emotional-intelligence-on-his-new-book-permission-to-feel/  

In this episode Andrea Samadi revisits a popular interview with Dr. Dawson Church about his book Bliss Brain and the neuroscience of meditation. They explore how simple, evidence-based practices can quiet the brain's default mode, trigger blissful neurochemicals, and reshape stress and happiness networks. Listeners learn why happiness must be trained, how meditation helps people live more in the present, and practical tips to start a daily meditation practice using guided tools like the free Bliss Brain meditations. Welcome back to SEASON 14 of The Neuroscience Meets Social and Emotional Learning Podcast, where we connect the science-based evidence behind social and emotional learning and emotional intelligence training for improved well-being, achievement, productivity and results—using what I saw as the missing link (since we weren’t taught this when we were growing up in school), the application of practical neuroscience. I’m Andrea Samadi, and seven years ago, launched this podcast with a question I had never truly asked myself before: (and that is) If productivity and results matter to us—and they do now more than ever—how exactly are we using our brain to make them happen? Most of us were never taught how to apply neuroscience to improve productivity, results, or well-being. About a decade ago, I became fascinated by the mind-brain-results connection—and how science can be applied to our everyday lives. That’s why I’ve made it my mission to bring you the world’s top experts—so together, we can explore the intersection of science and social-emotional learning. We’ll break down complex ideas and turn them into practical strategies we can use every day for predictable, science-backed results. For today’s Episode 369, we are moving forward on our journey of the mind, to our next interview review, with our goal of building off of our past reviews, and sharpening our saw for improved well-being, productivity and success in 2025 and beyond. To review our last 3 episodes, with our interview with speaker Bob Proctor, we learned that “If we want to improve our RESULTS, we must focus on the six faculties of our mind—reason, intuition, perception, will, memory, and imagination.” “Devoting a year to developing each one would be time well invested, elevating us to greater heights and setting us apart from others.” Next, we looked at how we need to become extremely clear with our vision of “what we really want” and keep in mind that…. Our External Environment Reflects Our Internal World What exactly does this mean? It means that if we don’t like what’s happening in our external world—whether it’s in our job, relationships, results, or any area of our life—we must first look inward. Our circumstances mirror the beliefs and thoughts we hold within. As James Allen reminds us in As a Man Thinketh: our outer world is always a reflection of our inner state. For today’s Episode 369, we’ll turn inward—sharpening our inner world so that we can transform the outer one. Today we go back EP 98[i] our interview with Dr. Dawson Church, that was recorded back in December of 2020, where we looked at the science behind implementing meditation into your daily routine. This interview is currently our most watched YouTube interview with over 11K views. This week, in our review of EP 98 with Dr. Dawson Church and his book Bliss Brain, we will explore how meditation can rewire the brain for happiness and presence. We will learn: ✔ Since happiness didn’t evolve naturally, we must train our brain to achieve it. ✔ Our brains default to the past or future, constantly scanning for threats, instead of resting in the present moment. ✔ Extreme states of happiness are possible for all of us when we implement meditation consistently. ✔ How to commit to a daily meditation practice using the free meditations that come with Bliss Brain, or explore other guided programs until you find one that resonates with you Just a reminder-Dr. Church is the author of the book called Bliss Brain: The Neuroscience of Remodeling Your Brain for Resilience, Creativity and Joy.[ii] He’s an award-winning science writer who blends cutting-edge neuroscience with the stories of people who’ve had firsthand experience of brain change. Neural plasticity—the discovery that the brain is capable of rewiring itself—is now widely understood. But what few people have grasped yet is how quickly this is happening, how extensive brain changes can be, and how much control each of us exerts over the process of our thinking. It’s been almost 5 years since this interview, and it feels like yesterday to me. I remember at the time, one of my dogs was barking in the yard when the landscapers came, and I was worried it would distract our interview. It didn’t. I don’t even think Dr. Church could hear them. There were also two other things that stuck out in my head from this interview (other than the fact I was wearing glasses trying to prepare for Lasik surgery and couldn’t really see the questions) but I’ll also never forget that American entrepreneur and biohacker Dave Asprey, who’s well known for his interest in helping others achieve these elevated brain states, wrote the Foreword to his book. I also won’t ever forget Chapter 1, of Bliss Brain, where Dr. Church shares how he and his wife lost their home and pets in the 2017 Santa Rose Fire, yet they chose to focus on gratitude and rebuilding their lives with joy. This story highlights his teaching that even trained minds struggle under pressure, but with meditation and practice, we can shift into a bliss or flow state. Church’s EcoMeditation method, (that he covers in his book) supported by science and praised by Dave Asprey in the Foreword, helps quiet the brain’s Default Mode Network[iii] and quickly releases calming, pleasurable chemicals—in as little as four minutes. Dr. Church has a strong following, and there are many powerful testimonials at the start of his book. One we spoke about in our interview was from Toni Tombleson who wrote: After a week of putting out a handful of mini-fires that often accompany the start of a new school year in my world, I can see why these lessons to handling both major life crises and everyday challenges, by learning to cultivate a “Bliss Brain” should remain a top priority for resilience, productivity, and well-being, for all of us. VIDEO 1 Click Here to Watch Which brings me to Video Clip 1 of our review. Watch video clip 1 with the link in the show notes. Historical Context: Dr. Church begins by reflecting on The Buddha, who over 2,000 years ago sought to relieve human suffering. He also reviews other spiritual teachers, including Plato, who grappled with the same question. Biological Explanation: Dr. Church emphasizes that suffering is a biological problem, a feature of how the human brain evolved. How our lives have become easier than they were 2,000 years ago. He explained to me how people are 3x as wealthy now, than they were 40 years ago. In terms of longevity, our lifespans have doubled in the last century. There are many markers like this that show us that we live in a much more secure and safe world than we used to. Key Point: While we live in a safer environment today, than 2,000 years ago, our brains were not designed for where we are today. We are not suffering he reminded me because we are bad people, we lack will, or haven’t read enough personal growth books… “We simply didn’t evolve to be happy because there was no survival benefit in being happy.”  Tip #1: Since happiness didn’t evolve naturally, it’s something we must train our brain to achieve. Practical Application: This is the basis of his book Bliss Brain, where he explains how meditation helps us train the brain to reach a bliss or flow state. It’s in his book that we learn how to achieve this state that will change not only our brain, (our internal state) but our outer results in our everyday lives. In Chapter 2, he shows us why most people find it so hard to meditate. The difficulty has nothing to do with willpower or intention. It’s simply due to the design of the human brain. When you understand this clearly, you’ll be equipped to work around it. Chapter 3 describes the ecstatic states that you can achieve in meditation. He examines the regions of the brain that you activate, and what each one does. He also lists the extensive health and cognitive benefits that you get from activating each of those regions. In Chapter 4 you’ll hear the story of his own personal failed meditation experiences. He learned many different styles of meditation, but could never establish a consistent practice. His breakthrough came from science. When he combined seven simple evidence-based practices together, found a formula that puts people into deep states automatically and involuntarily. No effort required. When he and his colleagues hook people up to EEGs and MRIs, they find that using these seven steps, even non-meditators get into profound states in less than 4 minutes. Sometimes in less than 50 seconds. Historically, the secrets of these states have been available to only about 1% of the population. Thanks to science, they’re now available to everyone. Chapter 5 he goes into the seven neurochemicals of ecstasy. We learn how each one is like a drug that makes you feel good. But combine all seven together, and you have a potent formula that takes your brain into bliss. Meditation is the only way you get all seven at one time. The star of the show is a neurotransmitter called anandamide, aka “the bliss molecule.” When you trigger these ecstatic states daily, they change your brain. Chapter 6 is about the extensive brain remodeling that occurs in seasoned meditators. Stress circuits shrink, while happiness networks grow. But you don’t need to be an adept to trigger this rewiring. It begins the very first week you meditate effectively. Chapter 7 is about post-traumatic growth, and how the brains of meditators make them resilient to the inevitable upsets of life. Medical crises and financial disasters included. It provides practical examples of how meditation can make you resilient even during global upheavals like the coronavirus panic that was happening at the time of this interview. Whatever challenges confront us, we will be well equipped to handle large and small life challenges. If we truly want to find happiness, then we will need to rewire our brain to accomplish these states. VIDEO 2 Click Here to Watch Watch video clip 2 with the link in the show notes. Question asked: “How can we learn to be more in the present moment, instead of somewhere else?” Dr. Church’s explanation: The brain is hardwired to identify threats for survival. Today, most of us don’t face immediate threats, but the brain’s Default Mode Network (DMN) keeps scanning for danger. Without real threats, it replays past negative experiences (even from years ago or childhood) and projects fear into the future (“what if it happens again?”). This keeps us stuck in the past and future, not the present moment. Monks & meditation: Monks, after years of deep meditation, trained their brains differently. Brain scans showed structural changes—the brain literally began to shrink in areas related to stress and overthinking. Key Point: Our brains are not naturally wired to live in the present moment—they default to the past or future, scanning for threats. Tip #2: Get serious about meditation. Example: Australian astrophysicist & TV journalist Graham Phillips remodeled his brain in just 8 weeks of meditation practice. VIDEO 3 Click Here to Watch Watch video clip 3 with the link in the show notes. In this clip, Dr. Church explains how “meditation changes everything” and why “20 years ago, he decided to make this commitment to daily meditation” sharing how his whole world changed after this. These are noticeable changes that were behind his motivation to write this book, Bliss Brain, to show the world how they too can reach these states of extreme happiness. He told us to go back and study historical figures who were clearly in altered states of being, like the Italian Catholic Preacher, Saint Francis of Assisi, who appears in a blissed-out state as we see in a drawing, where it looks like he is communicating with God or something divine. This beautiful blissful state, that goes beyond happiness, is available to all of us. We will cover more about the changes our brains undergo with meditation as we go back to review our interview #28 with clinical professor of psychiatry from the UCLA school of medicine, Dr. Dan Siegel[iv], on a later episode, but for now, we can conclude that we can in fact change our outside world, in a significant and powerful way, by dedicating ourselves to a daily meditation practice. Key Point: We can ALL reach this state of extreme happiness by implementing a daily meditation practice. Tip 3: We can get started with our own meditation practice (if we are not currently implementing one) by using the FREE mediations that come along with the Bliss Brain Book Or use whatever meditation program resonates with you. REVIEW AND CONCLUSION Episode 369 Wrap-Up: Bliss Brain Review with Dr. Dawson Church This week, in our review of EP 98 with Dr. Dawson Church and his book Bliss Brain, we explored how meditation can rewire the brain for happiness and presence. Key Point from Clip 1: Although we live in a safer world than 2,000 years ago, our brains weren’t designed for today’s environment. “We simply didn’t evolve to be happy because there was no survival benefit in being happy.” Tip #1: Since happiness didn’t evolve naturally, we must train our brain to achieve it. Key Point from Clip 2: Our brains default to the past or future, constantly scanning for threats, instead of resting in the present moment. Tip #2: Commit to meditation—like astrophysicist and TV journalist Graham Phillips, who saw powerful changes after just 8 weeks of his daily practice that helped him to focus in the present moment. Key Point from Clip 3: Extreme states of happiness are possible for all of us when we implement meditation consistently. Tip #3: Start small. Use the free meditations that come with Bliss Brain, or explore other guided programs until you find one that resonates with you I highly recommend watching the full interview with Dr. Church[v]—especially if you’ve struggled to stay consistent with your own practice. Even Dr. Church himself shares moments where he lost momentum, which is a reminder that this is a journey for all of us. Personally, I’ve cycled through different meditation programs—starting with John Assaraf’s work, then moving on to Dr. Dan Siegel’s Wheel of Awareness, using Dr. Church’s Bliss Brain meditations, and now practicing Dr. Joe Dispenza’s chakra-focused work. The program you choose matters less than your ability to make it a consistent daily practice—that’s when the real brain changes occur. We’ll see you next week as we continue exploring the Journey of the Mind, working on connecting practical science to improve our inner and outer world. See you next week!   RESOURCES: VIDEO CLIP 1 https://www.youtube.com/shorts/DkeDGwbShwU VIDEO CLIP 2 https://www.youtube.com/shorts/a5O3eI7qKro VIDEO CLIP 3 https://www.youtube.com/shorts/Zatnfj4MPok FREE ACCESS TO BLISS BRAIN RESOURCES, MEDITATIONS https://blissbrainbook.com/ REFERENCES: [i]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 98 “Dr. Dawson Church: The Science Behind Using a Meditation: Rewiring Your Brain for Happiness, Resilience, and Joy”  https://andreasamadi.podbean.com/e/dr-dawson-church-on-the-science-behind-using-meditation-rewiring-your-brain-for-happiness-resilience-and-joy/     [ii] FREE ACCESS TO BLISS BRAIN RESOURCES, MEDITATIONS https://blissbrainbook.com/     [iii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 204 “The Neuroscience of Happiness”  https://andreasamadi.podbean.com/e/brain-fact-friday-on-the-neuroscience-of-happiness/   [iv]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 28 with Dr. Daniel Siegel on “Mindsight: The Basis for Social and Emotional Intelligenvce”  https://andreasamadi.podbean.com/e/clinical-professor-of-psychiatry-at-the-ucla-school-of-medicine-dr-daniel-siegel-on-mindsight-the-basis-for-social-and-emotional-intelligence/   [v] YouTube Interview with Andrea Samadi and Dr. Dawson Church https://www.youtube.com/watch?v=bH8yVKHjFN4  

In this Season 14 review (Episode 368), Andrea Samadi revisits key clips from her original interview with Bob Proctor (Episode 66), exploring how frequencies, imagination, and intuition shape our goals and results. We will cover:  Tip #1: How to Understand Frequencies and Levels of Vibration Tip #2: You’ve Got to Follow Your Heart Tip #3: Your External Environment Reflects Your Internal Thoughts and Mental State   Three takeaways: use your imagination to move to the vibration of your goal; follow your heart as an inner compass; and remember your external environment reflects your internal thoughts and beliefs. Welcome back to SEASON 14 of The Neuroscience Meets Social and Emotional Learning Podcast, where we connect the science-based evidence behind social and emotional learning and emotional intelligence training for improved well-being, achievement, productivity and results—using what I saw as the missing link (since we weren’t taught this when we were growing up in school), the application of practical neuroscience. I’m Andrea Samadi, and seven years ago, launched this podcast with a question I had never truly asked myself before: (and that is) If productivity and results matter to us—and they do now more than ever—how exactly are we using our brain to make them happen? Most of us were never taught how to apply neuroscience to improve productivity, results, or well-being. About a decade ago, I became fascinated by the mind-brain-results connection—and how science can be applied to our everyday lives. That’s why I’ve made it my mission to bring you the world’s top experts—so together, we can explore the intersection of science and social-emotional learning. We’ll break down complex ideas and turn them into practical strategies we can use every day for predictable, science-backed results.   For today’s Episode 368, we’re going back to Episode 66[i]  for PART 3 of our review with the late Bob Proctor—the first person who challenged me to think. We covered in PART 1 EP 366[ii]: ✔ Top Lesson from Episode 66 – Where we refined the question: “What do you really want to do with your life?” hoping that midway through 2025, we can refine our goals, and see if we are on track. ✔ Sage Advice Tip #1: “We have been given the mental faculties to create our own environment. “We explored how to go beyond our five senses and tap into the six higher faculties of our mind (further developing our reason, intuition, perception, will, memory and imagination.” ✔ Sage Advice Tip #2: “There’s only one mind.” We looked at how our actions matter because we are all deeply connected. ✔ Sage Advice Tip#3: “We are a soul—we don’t have one.” We reflected on the perfection within each of us, and how this perfection continually drives us toward bigger and better possibilities. We covered in PART 2 EP 367[iii]: Sage Tip #4: “If we want to improve our RESULTS, we must focus on the six faculties of our mind—reason, intuition, perception, will, memory, and imagination.”The key is to choose one of these faculties and dedicate time to studying and applying each one until you see real results from your deeper understanding. Sage Tip #5: “Goals are not set to get; they are set to grow.” Reminding us that sometimes goals don’t unfold the way we expect, and that’s okay—as long as we keep moving forward and growing. To do this, we must keep studying, learning about ourselves, clarifying what we truly want, and seeking specialized knowledge in our field from those who have gone before us. Today, EP 368, PART 3 VIDEO 1 Click Here to Watch Watch video clip 1 with the link in the show notes. Bob begins this clip by talking about The Law of Vibration and why it’s so important to understand how frequencies work. Many of us have heard of this law by now, especially since the movie, The Secret by Rhonda Byrne brought it into the mainstream. But my first introduction to understanding frequencies was back in the late 1990s, when I was teaching in the classroom and picked up Bob Proctor’s book You Were Born Rich.[iv] I still remember hiding the book behind my binder during a staff meeting at the Toronto District School Board—I couldn’t put it down until I’d finished it. That book changed the way I looked at everything. Suddenly, I began to see new possibilities in areas where I might have once been closed off. What captivated me wasn’t Chapter 1, Me and Money, or even Chapter 2, How Much is Enough. It wasn’t about money for me. What drew me in was Chapter 6—The Law of Vibration and Attraction. In that chapter, Bob shared what he had learned from the late Dr. Wernher von Braun, covering everything from science and religion, to the cosmos, to rates of vibration and frequency. That chapter expanded my mind—it even touched on the connection between the brain and body, a topic that would fascinate me even more 25 years later. It also revealed how powerful positive thinking can be for our health and wellness, while introducing the foundational Laws of Success. I wanted to learn more, so every time Bob held a seminar, I made sure to attend. From spending time in his offices, and sitting in these classes, I began to pick up how to promote these seminars to others, that started with bringing something new home to study each night. Eventually, I started talking to seminar attendees on the phone, explaining Bob’s upcoming seminars. On these calls, I discovered what other people were studying. They would ask me, “Who else are you learning from?” and at first, I honestly didn’t know anyone else teaching this material. But I listened carefully, wrote down the names they mentioned, and searched for their books at the library—this was long before we could just go online and find everything instantly. Sometimes people would drop off other programs for Bob to review. I remember one day, someone left a cassette tape set at the office and asked me to pass it along to him. Curious, I opened the package and saw the title: “Special Subjects Vol. 1”[v] by Abraham-Hicks, covering The Law of Attraction. I realized that, while not many people knew about this material, those who did were using it to achieve incredible things. On the way to Bob’s house that evening, I couldn’t resist. I slipped one of the tapes into my car stereo and listened as I drove. When Bob opened the door, the first thing he asked me was, “Did you listen to one of them?” I was stunned—how could he possibly know? I admitted I had and said, “Yes, and the program is really good.” I wasn’t sure if I’d get in trouble for listening first, but instead, he later handed the tapes over to me to keep. I must have listened to them more than 100 times. That program led me to Abraham-Hicks’ books, audio programs, and seminars—where I met people from all walks of life: pro athletes fine-tuning their mindset, business leaders sharpening their edge, and everyday people like me, hungry to learn and grow. Those cassette tapes opened a door. Each word studied brought me back to that time when I was just beginning to understand this material—discovering a whole world of wisdom waiting to be explored. I will be sure to link other places you can go to learn this topic, if you would like to dive deeper. What helped me the most, was when I saw an image describing these frequencies, or levels of vibration. We’ve looked at and explored this visual often on this podcast, that matches how Bob explains goals and frequency on the clip we selected. The image shows the Goal (target) at a higher level (the star), with lines representing different frequencies or levels of vibration. The word “DECISION” marks the point where you shift to a higher level to match the frequency of your goal. We learned in this clip that “when we image a goal, what we’ve done is take our mind off on a trip. And we’ve gone to a new frequency, beyond where we are living.” We learned that it is our imagination that moves us out of our current state of awareness (or vibration) using the “screen of our mind”—the place where we see and create new possibilities before they exist physically. This “place” isn’t physical. It’s the inner screen of our mind, the same concept explained in The Silva Method[vi], where you consciously project images, ideas, and goals in mental pictures. That’s where creation begins—before it’s expressed in the outside world. I’ve often wondered, “How exactly do we shift to a new level of vibration?” It’s not something that’s easy to explain until we’ve experienced it ourselves. Looking back, the path seems clear—just as Steve Jobs once said, “we can only connect the dots backwards.” But moving forward, the process feels less obvious. We move to a new vibration when we’re in harmony with what we truly want. A powerful example of this is being in love—when we resonate deeply with someone, we’re on the same frequency. At times, this connection runs so deep that we can almost sense each other’s thoughts (a kind of telepathic communication). When we share the same frequency, it feels like magic unfolds. The same principle applies to our goals. Once you’ve decided what you want—whether it’s a career change, a relationship, or a new opportunity—you must connect your heart to it. Feel the resonance, and then use your imagination to paint the picture on the screen of your mind. With practice, patience, and belief, you’ll one day look back and see there were no limits to what you could achieve. Until that moment comes, keep moving forward, keep growing, and keep reaching for the stars, moving up those levels of vibration or frequency. Sage Tip #1: How to Understand Frequencies and Levels of Vibration “When we image a goal (on the screen of our mind, something that we resonate with) we take our mind on a trip and what we’ve actually done is gone to a new frequency. We’ve used our imagination to get there.” If we can see it in our mind, with our imagination, we can hold it in our hand. VIDEO 2 Click Here to Watch Watch video clip 2 with the link in the show notes. There were two important lessons from this clip. Sage Tip #2: You’ve Got to Follow Your Heart. According to Bob, listening to your "heart" means trusting your intuition and emotional mind to connect with the divine side of yourself. He explained that this "heart" is not the physical organ but the subjective, feeling side of your mind that holds your deepest desires.  I remember after the interview, (back in June 2020) I wrote this on my wall, (you’ve got to follow your heart) and have used this as a sense of guidance ever since. We learned in this clip that “if you follow your heart you’ll never make a mistake, for as long as you live.” Do you listen to your heart? It’s this tip that brings us back to understanding frequencies, because when we are listening to our heart, we are paying attention to what we are in resonance with. Our deepest desires that will take us to whatever it is that we REALLY want to do with our life. All of these tips blend, and tie in together, like the colors of the rainbow. Sage Tip #3: Your External Environment Reflects Your Internal Thoughts and Mental State If we don’t like what’s happening in our external world—our job, our results, our relationships, or any part of our life we’ve created—we must first look within. Our outer circumstances mirror the thoughts and beliefs we hold inside. In As a Man Thinketh, James Allen reminds us of the power of our mindset: "Mind is the Master power that molds and makes, And Man is Mind, and evermore he takes The tool of Thought, and, shaping what he wills, Brings forth a thousand joys, a thousand ills— (depending on what we are thinking). He thinks in secret, and it comes to pass: Environment is but his looking-glass." The phrase “environment is but his looking-glass” means that your external environment is simply a reflection of your internal thoughts and mental state. The world you experience is showing you what’s happening in your mind. REVIEW AND CONCLUSION To wrap up this week’s Episode 368, PART 3—where we revisited two powerful clips from Episode 66, our interview with Bob Proctor—where we explored three key takeaways: Sage Tip #1: Understanding Frequencies and Levels of Vibration We discovered that there are infinite levels of vibration, and when we align ourselves with the frequency of what we truly want, magic happens. This is how we become one with our goal. There are no limits—only the challenge of using our imagination to bridge the gap between where we are now and where we want to be. Sage Tip #2: Follow Your Heart Listening to your heart means trusting your intuition and emotional guidance to connect with the divine side of yourself. Your heart can serve as a powerful compass to guide you toward the right decisions and opportunities in life. Sage Tip #3: Your External Environment Reflects Your Internal World If we don’t like what’s happening in our external world—whether it’s in our job, relationships, results, or any area of life—we must first look inward. Our circumstances mirror the beliefs and thoughts we hold within. As James Allen reminds us in As a Man Thinketh: our outer world is always a reflection of our inner state. With that thought, I will close out our 3 PART review of EP 66, and hope that calling out these tips that I thought were important will help us all to sharpen our saw, and find ways that we can all move confidently in the direction of whatever it is that we are working on this year, taking us to greater heights. I’ll see you next week as we revisit EP 98[vii] with Dr. Dawson Church, an award-winning science writer who blends cutting-edge neuroscience with inspiring stories of people who have experienced brain change firsthand. Neural plasticity—the discovery that the brain is capable of rewiring itself—is now widely accepted. What’s less understood is just how rapidly these changes can occur, how profound they can be, and the degree of control each of us has over reshaping our thinking. My goal is that we build on what we uncovered in our review of EP 66—refining the question of what it is we truly want—and then explore how to direct our thoughts inward to create lasting change with our goals and results. RESOURCES: How to Understand Frequencies, Vibration and The Law of Attraction with Bob Proctor https://www.youtube.com/watch?v=IVJpEkbf8zc   YouTube Short 1 Andrea Samadi and Bob Proctor https://www.youtube.com/shorts/oUZOe7SH0ng   YouTube Short 2 Andrea Samadi and Bob Proctor https://www.youtube.com/shorts/oUZOe7SH0ng  REFERENCES:   [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #66 with The Legendary Bob Proctor  https://andreasamadi.podbean.com/e/the-legendary-bob-proctor-on/   [ii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 366 Redefining Goals with Bob Proctor-PART 1https://andreasamadi.podbean.com/e/unlocking-your-potential-redefining-goals-with-bob-proctors-wisdom/   [iii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 367 Perfecting The 6 Faculties of the Mind-PART 2  https://andreasamadi.podbean.com/e/reaching-your-full-potential-perfecting-the-6-faculties-of-your-mind-reasoning-intuition-perception-the-will-memory-and-imagination-part-2-review/   [iv] You Were Born Rich by Bob Proctor https://www.proctorgallagherinstitute.com/programs   [v] Special Subjects VOL 1 by Abraham Hicks https://www.abraham-hickslawofattraction.com/special-subjects-volume-one.html   [vi] Neuroscience Meets Social and Emotional Learning Podcast PART 1 of The Silva Mind Control Method https://andreasamadi.podbean.com/e/a-deep-dive-with-andrea-samadi-into-applying-the-silva-method-for-improved-intuition-creativity-and-focus-part-1/   [vii]Neuroscience Meets Social and Emotional Learning Podcast #98 with Dr. Dawson Church on the Science Behind Meditation https://andreasamadi.podbean.com/e/dr-dawson-church-on-the-science-behind-using-meditation-rewiring-your-brain-for-happiness-resilience-and-joy/