Sleep, Learning and the Brain: Why Performance Collapses Without Rest PART 3 with Dr. Shane Creado

In this Season 14 review (Part 3) Andrea revisits key insights from Dr. Shane Creado on the critical link between sleep, concussions and performance. The episode explains how even mild or repeated head impacts and sleep deprivation damage the same brain regions that support learning, memory, decision-making and emotional regulation, and how one all‑nighter can reduce hippocampal learning capacity by around 40%. Practical takeaways include treating sleep as neurological recovery (7–9 hours), protecting the brain after head jolts, avoiding late alcohol and screens, and prioritizing consistent sleep routines to restore learning, resilience and long‑term brain health for athletes, students and professionals. 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. As we are nearing the end of Season 14 here, it has been about reflection as we have looked back and reviewed past interviews. Our goal has not been about nostalgia, or remembering these interviews, the goal has been about integrating what we have learned. Taking what we know, aligning it with how the brain actually functions, and applying it consistently enough to change outcomes. And if there’s one thing this season has reinforced, it’s this: Sustainable success isn’t built on intensity or focus alone—it’s built on alignment. As we move into what’s next, (Season 15) the focus shifts from understanding this alignment to bringing this alignment into a tangible, physical form, or embodiment. Not more information—but better execution. After hundreds of conversations with neuroscientists, educators, peak performers, and thought leaders, one truth keeps resurfacing— lasting success is never about doing more. It’s about alignment. Alignment between how the brain actually works, how emotions drive behavior, and how daily habits compound over time. Season 14 has been about stepping back—not to reminisce, but to integrate what we have learned into our current life. I knew the minute that I was sent a couple of video clips from our past episodes, that I had forgotten about, that while I thought I had implemented the ideas from our past guests, I had some work to go myself. For this reason, we spent Season 14 and will resume with Season 15 next January, reviewing past episodes, with the goal of noticing what we have now aligned, that’s bringing us results in our daily life. Core Reflection When we started this podcast 7 years ago, the goal was simple: bridge neuroscience research with practical strategies people could actually use. What I didn’t fully appreciate then—what only became clear through repetition, reflection, and real-life application—is that information alone doesn’t create change. Understanding the brain doesn’t matter if we ignore what to do with the information we release each week: improving our sleep reducing our stress practicing emotional regulation with consistency that actually changes who we are at the core: our identity Season 14 has been about connecting those dots. Listening again to conversations with voices like Dr. John Medina, Dawson Church, Bob Proctor, Dr. John Ratey, Friederike Fabritius, and so many others, one pattern became impossible to ignore: The brain thrives on simplicity, repetition, and finding emotional safety to implement these concepts—not intensity or a quick fix. We will take the time with each interview review to offer ways for all of us to implement the lessons learned, so that when we finish 2026, we will be able to look back, and see where our changes all began. This week, we move onto PART 3 of our review of EP 72[i] with Shane Creado, MD and his book Peak Sleep Performance for Athletes recorded back in July of 2020. ✔ In PART 1[ii], we covered: How strategic napping, morning brain habits, and even the Silva Method all work together to reset your brain, boost performance, and transform your health from the inside out. ✔ In PART 2[iii] we continued with our review, diving a bit deeper into sleep deprivation and its impact of performance (whether you are an athlete, or just someone looking to improve productivity). ✔ PART 3, we will go a bit deeper into the impacts of concussions and brain injuries on our sleep and performance. Let’s go back to 2020 and revisit what Dr. Creado had to say about sleep in this last episode of this season.   VIDEO 1 – Click Here to Watch   In the first clip of this episode, with Dr. Creado, he dives into the connection with concussions and sleep. He says, “Most people who have had a concussion end up with sleep problems. It makes a lot of sense when you think about the brain and how it regulates sleep and wakeful cycles and then it gets jarred. But what people don’t realize is that even a mild head injury can really damage your brain. Even if you’re not officially diagnosed with a concussion, you don’t have to lose consciousness to have a concussion. You don’t even need to have any symptoms to have your brain injured in some way. And then the little injuries along the way add up over time. So the brain is as soft as butter and in a hard, bony skull. Anything that jars it, even whiplash can cause your brain to be injured. And it accumulates over time. What’s interesting is that the same regions of the brain that are most damaged in head injuries are also damaged in sleep deprivation and also alcohol use. The frontal lobes, the temporal lobes and the parietal lobes at the top of the brain.” 🧠 5 KEY TAKEAWAYS FROM DR. CREADO’S CLIP Concussions and sleep problems are tightly linked Sleep disturbances are one of the most common long-term consequences of concussion—because the brain directly regulates sleep-wake cycles. My daughter had a concussion through her sports a few years ago, and I did ask her if she felt like the concussion affected her sleep afterwards, and her response was reassuring. While it did impact her sleep at the time, once her brain had healed, she went back to sleep as usual, showing that our brain can be injured, and heal, which shows its true resiliency. You don’t need to lose consciousness to injure your brain Mild head injuries, whiplash, or repeated small impacts can injure the brain—even without a formal concussion diagnosis or obvious symptoms. You do have to think back to any time where you think you had an incident where you brain was jarred, keeping in mind, that the consistency of our brain is like butter, in a hard skull, so any sort of jarring will likely have an impact. Brain injuries are cumulative Small, repeated “micro-injuries” add up over time, quietly impairing cognitive performance, emotional regulation, and recovery. You will know this once you have had one concussion, because doctors will always ask you “Is this your first concussion?” for this reason. The brain is physically vulnerable The brain’s soft tissue sits inside a rigid skull—any jarring motion can cause damage, even outside of contact sports. The first person I learned about Traumatic Brain Injuries (TBIs) was from Dr. Daniel Amen, who specializes in transforming mental and physical health with his work at Amen Clinics. His website is full of tips for brain health, including his Concussion Rescue Program[iv] that has helped NFL Players, Championship Boxers, and Thousands of Every Day People. His treatment is centered around his clinics that are in various locations in the USA, (Chicago, Dallas Fort Worth, Los Angeles Metro Area, Miami/Ft. Lauderdale, New York Metro Area, Orange County, a NEW clinic now in Phoenix/Scottsdale Metro, and San Francisco Bay Area.  The treatment plans are targeted for each person’s situation, and include Hyberbaric Oxygen Therapy (HBOT), Neurofeedback, Hormone Evaluation and Replacement and Targeted Neutroceuticals. Sleep deprivation damages the same brain regions as head injury The frontal, temporal, and parietal lobes—critical for: Decision-making Emotional regulation Memory Focus and awareness —are impaired by head injury, poor sleep, and alcohol use. Sleep is not passive—it’s protective and reparative Quality sleep is one of the primary tools the brain uses to heal, detoxify, and restore neural function. 🔑 WHY THIS MATTERS (BEYOND ATHLETES) Dr. Creado’s insight applies to: Students with repeated minor head injuries impacting sleep loss Educators & leaders under cognitive load and stress Professionals relying on executive function and emotional control Anyone who has experienced whiplash, falls, or repeated stress + poor sleep Sleep loss silently weakens the same systems we depend on for peak performance. 🛠 PRACTICAL TIPS TO IMPROVE BRAIN HEALTH & SLEEP 💤 1. Treat sleep as neurological recovery Aim for 7–9 hours consistently Prioritize regular going to bed and wake times—even on weekends 🧠 2. Protect the frontal lobes Avoid alcohol close to bedtime (it fragments REM & deep sleep) Reduce late-night decision-making and screen exposure 🚦 3. Respect “mild” injuries After any head jolt or whiplash: Reduce cognitive load Avoid intense workouts temporarily Increase sleep duration to increase repair 🌙 4. Optimize the sleep environment Dark, cool, quiet room No screens 60 minutes before bed Use wind-down routines to cue the nervous system that you are preparing to go to sleep. 🔁 5. Stack recovery habits Light morning movement + daylight exposure Magnesium or glycine (if appropriate) ( I do take Qualia Magnesium[v] before sleep every night and it improves the quality and duration of my sleep). Breathwork or parasympathetic activation before sleep 🧩 6. Think long-term brain health Sleep debt + micro-injuries compound over years Recovery today protects cognition tomorrow VIDEO 2 Click Here to Watch In the second video clip from Dr. Creado on this episode, he shares that “When College students and high school students are sleep deprived, their GPA plummets and they’re twice as likely in some cases to drop classes and quit. That’s a big thing. We know that certain brain regions are affected when you’re sleep deprived. For example, if you are sleep deprived, one all nighter can result in your hippocampus area in the temporal lobe (that helps with new learning), it essentially shuts down its functions, dropping by 40%. So, imagine having a 40% decline in learning. How are you going to go through school? That’s the difference between getting an A and flunking out. So, it does affect your ability to process, retain information, manipulate information, and if you’re irritable, frustrated, have short tolerance for doing things, how are you going to attempt a math problem? I hated maths (he says) I was terrible at it in high school and I realize looking back, besides the fact I was bad at it. It was sleep deprivation.” 🧠 KEY TAKEAWAYS FROM DR. CREADO’S SECOND CLIP Sleep deprivation directly lowers academic performance When high school and college students are sleep deprived: GPA drops significantly Drop-out and course-withdrawal rates increase Sleep loss isn’t just a “tired” problem—it’s an academic risk factor. One all-nighter can reduce learning capacity by ~40% A single night without sleep can reduce activity in the hippocampus (in the temporal lobe)—the brain’s center for new learning and memory formation—by up to 40%. This is the difference between excelling and failing Creado puts it plainly: That’s the difference between getting an A and flunking out. Sleep loss blocks every step of learning When sleep deprived, students struggle to: Process new information Retain what they learn Manipulate and apply knowledge (problem-solving, math, reasoning) Emotional regulation collapses with sleep loss Irritability, frustration, and low tolerance rise sharply—making it far harder to persist through challenging tasks like math or complex thinking. Many “learning struggles” are actually sleep struggles Creado’s reflection is powerful: What he once thought was being “bad at math” was largely chronic sleep deprivation impairing his brain’s ability to learn. 🎓 WHY THIS MATTERS FOR STUDENTS & EDUCATORS Sleep deprivation: Mimics learning disabilities Undermines motivation and confidence Disproportionately affects adolescents whose brains biologically need more sleep This reframes sleep as an academic intervention, not a lifestyle choice. 🛠 PRACTICAL TIPS TO IMPROVE LEARNING & SLEEP 💤 1. Protect sleep before learning Aim for 8–10 hours for teens, 7–9 hours for college students Avoid all-nighters—they sabotage the hippocampus 🧠 2. Study smarter, not later Front-load studying earlier in the evening Use sleep to consolidate memory, not replace it 🌙 3. Reduce cognitive overload at night No screens 60–90 minutes before bed Dim lights to support melatonin release ⏰ 4. Keep a consistent sleep schedule Same bed/wake times—even on weekends Irregular schedules disrupt memory formation ☀️ 5. Anchor mornings with light Morning sunlight resets circadian rhythm Improves alertness and learning readiness 😤 6. Address irritability as a sleep signal Short fuse = brain running on empty Emotional dysregulation often precedes academic decline 🧠 REVIEW AND CONCLUSION: WHAT BOTH CLIPS REVEAL TOGETHER When you place these two clips side by side, a clear neuroscience story emerges: 1. Sleep loss and brain injury affect the same systems Head injuries (including mild, cumulative ones) Sleep deprivation Alcohol use All impair the frontal, temporal, and parietal lobes—the brain regions responsible for: Focus and decision-making Emotional regulation Memory and learning Problem-solving and persistence This means sleep deprivation isn’t just “being tired”—it’s functionally similar to brain injury. 2. Learning collapses without sleep Dr. Creado highlights a striking finding: One all-nighter can reduce hippocampal function by ~40% The hippocampus is essential for: New learning Memory encoding Academic performance A 40% drop in learning capacity is not subtle—it’s the difference between: Understanding vs. confusion Confidence vs. frustration Progress vs. withdrawal or quitting 3. Academic struggles are often neurological, not motivational Across both clips, we see that sleep deprivation: Lowers GPA Increases course dropouts Increases irritability and frustration Reduces tolerance for effortful tasks (like math or complex thinking) Many students labeled as: “Unmotivated” “Bad at math” “Not academic” are actually sleep deprived brains trying to function at a deficit. 4. The damage is cumulative—but so is recovery Just as micro-injuries add up over time, so does sleep debt. But the hopeful message across both clips is this: 👉 Sleep is the brain’s primary repair mechanism Quality, consistent sleep: Restores learning circuits Supports emotional regulation Protects long-term brain health Improves performance across academics, sports, and life 🎯 CONCLUSION: THE BIG IDEA REVIEW & CONCLUSION – EPISODE 380 Peak Sleep Performance: Sleep as Protection, Performance, and Prevention (Part 3 of our review of EP 72 with Dr. Shane Creado, MD) You cannot separate sleep from performance, learning, or brain health. Dr. Creado’s work reframes sleep as: A neurological necessity An academic intervention A protective factor against brain injury A competitive advantage for athletes and students alike Whether we’re talking about: A student pulling all-nighters An athlete with repeated minor head impacts A professional operating on chronic sleep loss The message is the same: Sleep is not optional. It is foundational. Protect sleep—and you protect: Learning Emotional resilience Decision-making Long-term success Just to remind us of the 6 Health Staples we are covering: 1 Sleep The foundation of brain health, learning, emotional regulation, recovery, and performance. 2 Exercise Strengthens the brain and body, improves mood, focus, and resilience—when paired with adequate sleep. 3 Nutrition Provides the fuel and building blocks for cognition, memory, and sustained energy. 4 Stress Management Supports emotional regulation, impulse control, and the brain’s ability to adapt under pressure. 5 Recovery & Downtime Allows the brain to repair, integrate learning, and heal from physical and cognitive load. 6 Environment & Daily Routines The structure that makes healthy behaviors repeatable—sleep timing, light exposure, screen habits, and consistency. When one health staple breaks down—especially sleep—the others lose their power. And with that thought, we are coming close to completing Season 14—a season rooted in reflection. Our goal this year was to look back at past episodes and intentionally integrate these neuroscience and SEL concepts into our daily lives, not just understand them, but live them. Season 15 will begin in January, where we’ll continue reviewing past episodes with a renewed focus—shifting insight into tangible, visible, daily results you can apply in real time. But before the calendar turns, we have something special planned. Over the holiday season, we’ll be releasing a book-based series I’ve been working on for quite some time—one I’ve wanted to explore for several years now. This upcoming series, Think and Grow Rich for Sales, offers a fresh and practical lens on a timeless classic. And even if you’re not in the sales profession, I strongly encourage you to listen. The truth is—we are all selling every day. We sell ideas, influence, solutions, and ourselves. When you understand the science behind a successful sale, you’ll begin to see powerful shifts in your relationships, confidence, and productivity. We’ll see you soon—sometime over the holiday season—with this new series. Until then, we hope you’re enjoying a season of rest, reflection, and connection. Thank you, as always, for being part of this journey. RESOURCES: CLIP 1 https://www.youtube.com/shorts/PN9zq64EMfs Clip 2 https://www.youtube.com/shorts/TleWTiyQW48 REFERENCES: [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #72 with Dr. Shane Creado on “Sleep Strategies that will Guarantee a Competitive Advantage.”  https://andreasamadi.podbean.com/e/dr-shane-creado-on-sleep-strategies-that-will-guarantee-a-competitive-advantage/ [ii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #378 PART 1 REVIEW with Dr. Shane Creado on “Unlocking Peak Performance With Strategic Napping: Science-Backed Tips”  https://andreasamadi.podbean.com/e/unlock-peak-performance-with-strategic-napping-%E2%80%94-science-backed-sleep-tips/ [iii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #379 PART 2 REVIEW with Dr. Shane Creado on “Optimizing Brain Health and Performance with The Silva Method”  https://andreasamadi.podbean.com/e/sleep-is-your-superpower-optimize-brain-health-performance/ [iv] https://www.amenclinics.com/services/concussion-rescue-program/ [v] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #351 with Dr. Gregory Kelly on “Unlocking the Secrets of Magnesium for Brain and Body Health” https://andreasamadi.podbean.com/e/unlocking-the-secrets-of-magnesium-for-brain-and-body-health/  

Join Andrea Samadi as she reviews Dr. Shane Creado’s insights on why sleep is a core pillar of brain health, how chronic sleep deprivation harms reaction time, inflammation, pain perception, and why children pay the highest price. Learn practical sleep strategies—consistent schedules, light management, wind-down routines—and how the Silva Method’s mind-training can deepen restorative sleep for athletes, high performers, and families. 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. This week, we move onto PART 2 of our review of EP 72[i] with Shane Creado, MD and his book Peak Sleep Performance for Athletes recorded back in July of 2020. In PART 1[ii], we covered: How strategic napping, morning brain habits, and even the Silva Method all work together to reset your brain, boost performance, and transform your health from the inside out. Today, PART 2 we will continue with our review, diving a bit deeper into sleep deprivation and its impact of performance (whether you are an athlete, or just someone looking to improve productivity). PART 3, next week, we will go a bit deeper into the impacts of concussions and brain injuries on our sleep and performance. Just a reminder: Dr. Creado is a double board-certified sleep medicine doctor and psychiatrist who practices functional sleep medicine, integrative psychiatry, and sports psychiatry. He brings all of these specialties together to uncover the underlying factors that sabotage our sleep and then treats them comprehensively, helping people to achieve their health and performance goals with sleep at the forefront As we work through our reviews, we will spend a considerable amount of time on this important health staple that’s scientifically proven to boost our physical and mental health. For today’s EP 379, and PART 2 of our review of our 2020 interview with Dr. Shane Creado, we will cover: ✔ Sleep as a core pillar of health according to Dr. Shane Creado, author of Peak Sleep Performance for Athletes. ✔ Sleep deprivation is a national crisis and kid’s pay the highest price. ✔ 7 Well-Known Tips for Improving Sleep ✔ Applying the Silva Method to Reset and Improve Our Sleep ✔ Important sleep tips for athletes and high performers   Let’s go back to 2020 and revisit what Dr. Creado had to say about sleep. CLIP 1 — Why Sleep Is Non-Negotiable for Brain Health Short Explanation: In Clip 1, Dr. Shane Creado explains that sleep is a foundational pillar of brain health, equal in importance to exercise and nutrition. He emphasizes that without optimizing sleep, it is impossible to truly optimize learning, emotional regulation, focus, or performance. Dr. Creado highlights that chronic sleep deprivation is widespread in the U.S., often unnoticed, and especially damaging for children—where lack of deep sleep suppresses growth hormone, increases obesity risk, and raises the likelihood of developing mental-health challenges later in life. His message is clear: when sleep improves, the entire “fabric” of life and health begins to change. VIDEO 1 – Click Here to Watch In our next video clip from Dr. Creado, I ask him to dive deeper into optimizing our brain health with a quote from his book that reads “your brain health and sports performance cannot be optimized unless your sleep is optimized. And once this is achieved your quality of life will skyrocket. When you sleep well, the fabric of your life will change. And when this happens, it will have a ripple effect.” This sounds like a simple concept, but for those of us who have been working on improving this pillar, we know it’s one of those concepts that easier said, than done. Let’s hear Dr. Creado’s thoughts on my question- And Dr. Creado replied that “sleep is one of the pillars of brain health along with exercise and nutrition. And we need to make sure we’re getting the right amount of sleep. Most adults and most teenagers don’t know about this but a vast majority, 70 million Americans suffer from a sleep problem. And way more than those suffer from sleep deprivation, chronic sleep deprivation. If a child is deprived of sleep, their growth hormone levels will be suppressed because deep sleep is where growth hormone levels peak, so basically you are going to be stunting your growth. Over 80% of kids who are sleep deprived go on to develop obesity. There’s a huge overlap between kids who are chronically sleep deprived who manifest mental health conditions later in life.” 🌙 KEY TAKEAWAYS FROM DR. CREADO’S CLIP We will review these take-aways, (many that are well-known- as a reminder to close any gaps we might have with our sleep) and then we will add a new spin, as we tie the popular Silva Method into these tips, for ALL of us to take our sleep to new heights.   We just received our 2025 Spotify Wrapped stats, (this gives us insight into our listeners who tune in via Spotify over the past year) and The Silva Method, (from 2022) holds the top spot again for listeners for a 3rd year in a row.     This is important for me to notice what is important to YOU, the listener, so when appropriate, I will link the popular Silva Method, to our content. Sleep is a Core Pillar of Brain Health Along with exercise and nutrition, sleep forms the foundation of cognitive health. Without optimized sleep, you cannot optimize brain function, learning, focus, emotional regulation, or performance. Sleep Deprivation Is a National Crisis 70 million Americans suffer from a sleep disorder. Many more live in a state of chronic sleep deprivation without realizing it. It wasn’t until Dr. Creado looked at my brain scan from Amen Clinics just a few months AFTER this episode in 2020,  and told me that I had the pattern of a sleep deprived brain, did I start to get serious about improving this important health staple. Children Pay the Highest Price Kids deprived of deep sleep have suppressed growth hormone → which literally stunts physical growth. 80% of sleep-deprived children develop obesity. Chronic sleep loss in childhood is strongly linked to later mental-health challenges. Sleep Changes the “Fabric of Your Life” When sleep improves, every system of the body and brain recalibrates. Relationships, mood, decision-making, energy, learning, and performance all rise. ✅ TIPS TO PUT THESE IDEAS INTO ACTION 1. Target the Right Sleep Amount Adults: 7–9 hours Teens: 8–10 hours Kids: 9–12 hours Track for ONE WEEK and see what you notice. There are many different ways you can track sleep, with wearable devices, or even through your iPhone. 2. Build a Pre-Sleep “Wind-Down Ritual” (20–30 min) A short, consistent routine signals the brain it’s time to shut down. Examples: Dim lights Light stretching Hot shower Reading 4–7–8 breathing No emotional conversations, no rumination 3. Protect Your Light Environment Light controls melatonin. Morning: Seek 5–10 minutes of natural sunlight. Night: Reduce screens or use night mode 1–2 hours before bed. Keep the bedroom dark, cool (65–67°F), and quiet. 4. Keep a Consistent Sleep/Wake Schedule Even on weekends. This stabilizes your circadian rhythm and improves the quality of deep sleep. This is my area of strength with sleep. I go to bed the same time every day (Monday-Sunday) and wake up the same time no matter what day of the week it is. On the rare days I stray from this routine, everything turns upside for me, so I work hard on keeping this consistency. 5. Strengthen Deep Sleep (Where the Magic Happens) Deep sleep boosts: Growth hormone Memory consolidation Emotional regulation Cellular repair To increase deep sleep: Exercise in the morning or early afternoon Keep caffeine cutoff at 2:00 p.m. Don’t eat heavy meals late at night Cool the room 6. Watch for Red Flags (Especially in Kids) Difficulty waking Mood swings Falling asleep in class Attention problems Weight gain Frequent illness These are often sleep issues in disguise. 7. Use a Simple Nighttime “Audit” Each night, ask yourself: What time did I go to bed? What disrupted my sleep? What will I change tomorrow? TAKING OUR SLEEP TO THE NEXT LEVEL WITH THE SILVA METHOD Many of these TIPS we have heard already and the key is to keep track of where you are able to make improvements. Let’s add the popular Silva Method to our Sleep Reset Routine, and see how we can take our sleep even deeper. The Silva Method was covered in our most downloaded 4 PART Series[iii] based on the work of Jose Silva, and this one Series was streamed 999% more than any other episode we have created in the 7 years we have been hosting this podcast.   🌙THE SILVA METHOD SLEEP RESET (2–3 Minutes) Neuroscience + Mind Training for Better Sleep 🧠 1. Alpha Entry (3–2–1) Shift your brain from beta → alpha → theta for natural sleep pathways. Close your eyes. Slow breath in… slow breath out. Count down: 3… “My body relaxes.” 2… “My mind becomes calm.” 1… “I enter my ideal level for sleep.” On “1,” imagine a warm wave of relaxation dropping you into Alpha. When I’m tired, and I lay down to go to sleep, after practicing this method for many years now, I can actually feel when I’ve hit that Alpha Sleep State. This is a magical place, and if you don’t do anything else with this state, it’s a great place to find a place of calm, before you drift off to sleep. 💬 2. Subconscious Programming Use intention-based language to direct the mind: “Tonight my brain resets. I will wake restored.” (whatever it is you want to solve or work on) Let this intention sink deeply into the subconscious. 🌫 3. Release & Clear Use the Silva Command Technique: “I now release the day. All tension dissolves. Only calm remains.” Picture the entire day evaporating like mist. 💤 4. Deep Sleep Visualization Guide your brain toward deep, restorative sleep. Visualize: Your body sinking into the mattress Your breath becoming slow and rhythmic Brain waves shifting toward deep delta Cells repairing and your mind rebooting (from head to toe). Affirm: “I sleep deeply. My brain resets. I wake renewed.” 5. Morning Installation Anchor tomorrow’s outcome. See yourself waking: Calm Clear Sharp Energized Say: “Calmness, Peace, Clarity, a Sharp and Energized Mind and Body is my reality.” 😴 6. Drift Deeper Take three slow breaths. With each exhale, whisper internally: “Deeper…” “Deeper…” “Deeper…” Let your body float down like warm sand — easing naturally into theta → delta for true restorative sleep. If you have not yet listened to our 4 PART Series on The Silva Method, and its benefits, I highly encourage you do this. Deeper sleep is only one of the benefits of The Silva Method. 🌙 SILVA METHOD SLEEP RESET — FOR KIDS Since Dr. Creado mentioned that our children pay the highest price for sleep deprivation, I thought it would be important to cover how any of us can teach The Silva Method to our kids. ((I won’t read this out loud for this episode, but you can go to the show notes if you would like to apply this method to your children for their bedtime routine). This is a reminder for all of us to not forget that Jose Silva created this method originally when he was working with radios and electronic circuitry to improve his children’s learning. I can only imagine how motivated he was, because when our children are little, most of us as parents would do anything to set our kids up for success. We read books, gain new ideas and theories and work on implementing them. Silva’s Mind Control Theory, is backed by science, and as Dr. Creado reminded us, it’s important for our children to get the right amount of sleep for their growth hormones, let alone their mental and physical health. To Implement The Silva Method for Your Kids: (A calm, magical bedtime routine you can read aloud) 1. Set a Simple, Positive Intention “Tonight I sleep deeply. My body rests, my mind feels happy, and I wake up ready for a new day.” (For younger kids: “Tonight I will sleep like a peaceful superhero.”) 2. The Kid-Friendly Alpha Countdown (3–2–1) Say softly: “Close your eyes and take a slow breath. Now we’re going to do the magic countdown: 3 — My body gets soft like a teddy bear 2 — My mind becomes calm and quiet 1 — I’m in my cozy dream place” This moves them from beta → alpha, just like the adult version, but in child-safe imagery. 3. Release the Day (Silva “Command Technique”) “Anything from today that was busy or noisy — we let it float away like a balloon into the sky.” Kids respond beautifully to metaphors involving movement and release. 4. Create Their Dream Scene (Silva Visualization Step) Guide them to gently imagine: A safe, cozy place Soft lights Warm blankets Their favorite animal or character sitting beside them Stars twinkling above Then say: “Your brain and body are getting sleepy in the best way.” 5. Program the Sleep Use Silva-style subconscious messaging: “You’re safe. You’re loved. Your body knows exactly how to sleep deeply. Every minute you sleep, you grow stronger, smarter, and calmer.” This is especially powerful for kids who struggle with anxiety or nighttime restlessness. 6. Install the Morning Result “Imagine waking up tomorrow with a big smile, your body full of energy, and your mind ready to learn and play.” This anchors the beneficial outcome in their subconscious. 7. Drift Into Sleep “Take a slow breath in… and now breathe out like you’re blowing out a candle.” Do this 3 times. Then repeat softly: “Deeper… Deeper… Deeper…” Their nervous system will naturally shift toward theta and then delta. Try the Silva Method with your children and see how they respond.  I didn’t practice this method with my kids when they were little, but I did give them an intention of health and well-being EVERY night, before they went to sleep. Sometimes out loud, and sometimes I would just think this to send my kids off to sleep with good intentions. I would say “You will sleep well tonight, and wake up, and have an incredible day tomorrow. You will accomplish ALL of your goals and dreams, and live a happy and healthy life.” I do believe the words we say out loud, and even think, can impact our results and if our children pay the highest price with their sleep, it’s worth trying something, especially when your children are young, to create the habit of drifting soundly off to sleep. CLIP 2 — How Sleep Deprivation Increases Risk and Injury Short Explanation: In Clip 2, Dr. Creado focuses on the real-world consequences of chronic sleep deprivation, particularly for athletes but applicable to everyone. He explains that a sleep-deprived brain operates on reduced capacity—reaction times slow, awareness drops, inflammation rises, stress hormones increase, and pain perception becomes amplified. This makes the brain more fragile and more vulnerable to injury. Even small sleep deficits can significantly increase risk, especially when reaction time and awareness are critical. Dr. Creado reframes sleep as protection: when sleep is inadequate, both performance and safety are compromised. VIDEO 2 Click Here to Watch In our second video clip with Dr. Creado, he reminds us that “if you are sleep deprived, and you are an athlete for example, your brain is already running on fumes, basically, and your reaction times will be reduced if you are chronically sleep deprived. And I mean that depends on how much sleep each person needs. So if you are getting 7 hours at night, and you think you’re great, but your brain needs 9 hours of sleep, you’re still sleep deprived. So you’ll have more inflammation, less protective hormones, more stress hormones, lower pin tolerance. So if you perceive pain to be 5/10 if 10 is the worst pain that you could have, with sleep deprivation you’ll perceive your pain to be 8/9 out of 10. All these factors are already there if someone is chronically sleep deprived. And then their reaction times are reduced, they don’t see the guy coming at them out of the corner of their eye, BOOM, they’re hit, so their brain is more vulnerable already, more fragile, so their symptoms will be more severe.” ✅ KEY POINTS FROM DR. CREADO (CLIP 2) 1.Sleep deprivation slows brain reaction time When you are chronically sleep deprived, your brain operates on reduced capacity. Reaction time, awareness, and peripheral vision are all impaired—raising the risk of injury, especially for athletes. TIP TO IMPLEMENT Track reaction-based mistakes (missed cues, slower responses) during training or workdays. Treat reaction errors as a sleep signal, not a skill problem. Adjust training intensity on low-sleep days; prioritize recovery over performance. 2. Sleep needs are individual—not universal Feeling “fine” on 7 hours does not mean your brain is fully rested. If your brain needs 9 hours, anything less is still sleep deprivation. TIP TO IMPLEMENT Identify your true sleep need by tracking: Energy levels Focus Mood Pain sensitivity Aim for the minimum hours where all four improve, not just “acceptable” sleep. Increase sleep in 15–30 minute increments over 7–10 days to find your optimal range. I notice that when I have heavier training days, (when I run for more than 7 miles in the mountains) or days that my stress levels come in higher than usual, that my Whoop tracker will tell me that I need more sleep to compensate for the extra stress or strain that day. This was one of the most eye-opening concepts to me while tracking sleep. If you over train, it will show up eventually with injury, but also, as I started to track my blood results, inflammation from overtraining also showed up on a couple of my bio-markers. DHEA Sulfate Reading DHEA sulfate is an adrenal hormone that acts as our stress buffer. It balances cortisol and supports recovery. When DHEA-S is low, we worry about burnout. When it’s robust — even slightly elevated — it tells us the body is still adapting to sustained challenge. An elevated DHEA-S on its own doesn’t mean something is wrong. It can reflect high engagement, purpose-driven work, and a nervous system that’s still compensating well. What matters is whether we pair that output with intentional down-regulation — because resilience isn’t about pushing harder, it’s about recovering smarter.” This reading for me showed up in a blood test from May 2025 for me as “Out of Range.” I wondered, why is this test out of what is considered the “healthy range?” and this new feature on the Whoop app (that we will revisit on another episode) told me my blood test being out of range, was a reflection of chronic stress, or overtraining symptoms). Both of these factors impact my sleep need.  3. Chronic sleep loss increases inflammation and stress hormones Lack of sleep elevates inflammation, suppresses protective hormones, and increases cortisol—putting the brain and body in a constant stress state. TIP TO IMPLEMENT Protect sleep as an anti-inflammatory tool, not a luxury. Pair sleep with: Consistent sleep/wake times Reduced late-night screen exposure Calm pre-bed routines Think of sleep as your primary recovery supplement. 4. Sleep deprivation amplifies pain perception Pain feels significantly worse when sleep deprived. A moderate pain stimulus can register as severe pain due to reduced pain tolerance. TIP TO IMPLEMENT If pain feels unusually intense, check sleep first before assuming injury progression. Prioritize sleep during injury recovery or high-stress periods. Avoid pushing through pain after poor sleep—this increases risk, not resilience. 5. A tired brain is more vulnerable to injury Slower reaction times mean missed visual cues. The already-fatigued brain is more fragile, leading to more severe symptoms when injury occurs. TIP TO IMPLEMENT On low-sleep days: Reduce exposure to high-risk situations Emphasize form, awareness, and safety Coaches and leaders should screen for sleep, not just symptoms. Build sleep checks into return-to-play or high-performance decisions. 🧠 BIG PICTURE TAKEAWAY Sleep deprivation doesn’t just make you tired—it: Slows your brain Amplifies pain Increases inflammation Weakens reaction time Makes injury more severe Sleep is protection. Sleep is performance. Sleep is prevention. REVIEW & CONCLUSION – EPISODE 379 Peak Sleep Performance: Sleep as Protection, Performance, and Prevention (Part 2 of our review of EP 72 with Dr. Shane Creado, MD) In this episode, we returned to our 2020 interview with Dr. Shane Creado, a double board-certified sleep medicine physician and psychiatrist whose work sits at the intersection of functional sleep medicine, integrative psychiatry, and sports performance. His central message—now more relevant than ever—is clear: You cannot optimize brain health, athletic performance, or quality of life unless sleep is optimized first. In Part 1, EP 378, we explored how strategic napping, morning brain habits, and the Silva Method work together to reset the nervous system and support peak cognitive and physical performance. In Part 2, this week’s episode,  we went deeper—into why sleep is not just helpful, but protective, and why sleep deprivation has become one of the most urgent and under-recognized public-health crises of our time. 🧠 WHAT THIS EPISODE REINFORCED Dr. Creado reminded us that sleep sits alongside exercise and nutrition as a core pillar of brain health. When sleep breaks down, everything else follows—focus, learning, emotional regulation, reaction time, recovery, and resilience. We also revisited the reality: 70 million Americans suffer from sleep disorders. Millions more are chronically sleep deprived without realizing it. Children pay the highest price, with sleep loss impacting growth hormone, metabolism, weight, and long-term mental health. Perhaps most powerfully, Dr. Creado explained that sleep deprivation doesn’t just make us tired—it: Slows reaction time Increases inflammation Amplifies pain perception Raises injury risk Makes brain trauma more severe A tired brain is a vulnerable brain. And this applies not only to elite athletes—but to students, parents, educators, leaders, and anyone living in a high-pressure, always-on world. 🌙 WHY THE SILVA METHOD BELONGS IN THIS CONVERSATION As we reviewed familiar sleep tips—consistent schedules, light management, wind-down routines—we added a powerful layer: mind training. The overwhelming response to our Silva Method series (now our most-streamed content for the third year in a row) shows us something important: listeners want tools that help the brain shift states—quickly and intentionally. The Silva Method does exactly that by: Guiding the brain from beta → alpha → theta Activating the parasympathetic nervous system Reducing stress hormones Preparing the mind and body for deep, restorative sleep When paired with Dr. Creado’s science, the Silva Method becomes a bridge—connecting knowledge to action, and intention to biology. Sleep becomes something we train, not something we hope for. 👶 WHY THIS MATTERS FOR KIDS One of the most important takeaways from this episode is that children are the most vulnerable to sleep loss, and yet often the least protected from it. Teaching kids: How to calm their minds How to release the day How to visualize rest and safety is not just about sleep—it’s about self-regulation, emotional security, and long-term brain health. Whether through the Silva Method or simple bedtime intention-setting, we are shaping the internal environment our children grow up in—night after night. 🧩 THE BIG PICTURE This two-part review brings us back to a truth worth repeating: Sleep is not a luxury. Sleep is not optional. Sleep is the foundation. Sleep is: Protection against injury and burnout Performance fuel for focus, learning, and resilience Prevention against long-term physical and mental health challenges When sleep improves, the fabric of your life changes—and the ripple effects touch everything. As we continue building our roadmap through the Top Health Staples, sleep remains the pillar that holds them all together. If there’s one thing to take from Episode 379, it’s this: You don’t need to do everything perfectly— you just need to start protecting your sleep. And when science and mind training work together, better sleep becomes not just possible—but repeatable. We will see you next time with PART 3 of our review with Dr. Shane Creado. RESOURCES: Clip 1: Chronic Sleep Deprivation: Why Sleep is Non-Negotiable https://www.youtube.com/shorts/73LqJlL-Wx0 Clip 2: How Sleep Deprivation Increases Risk and Injury  https://www.youtube.com/shorts/CjQSm-O0tbU REFERENCES: [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #72 with Dr. Shane Creado on “Sleep Strategies that will Guarantee a Competitive Advantage.”  https://andreasamadi.podbean.com/e/dr-shane-creado-on-sleep-strategies-that-will-guarantee-a-competitive-advantage/   [ii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #378 PART 1 REVIEW with Dr. Shane Creado on “Unlocking Peak Performance With Strategic Napping: Science-Backed Tips”  https://andreasamadi.podbean.com/e/unlock-peak-performance-with-strategic-napping-%E2%80%94-science-backed-sleep-tips/   [iii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #261 PART 1 of Apply the Silva Method for Improved Intuition, Creativity and Focus. https://andreasamadi.podbean.com/e/a-deep-dive-with-andrea-samadi-into-applying-the-silva-method-for-improved-intuition-creativity-and-focus-part-1/

Episode 378 revisits Dr. Shane Creado’s science-driven advice on sleep, strategic napping, and why sleep is foundational for health, hormones, immunity, and performance. Learn practical nap protocols (10–20 minutes or 90-minute recovery naps), timing, environment tips, and how to protect your morning from cortisol-spiking habits like checking phones. The episode also shows how combining a short nap with the Silva Method — setting an intention and entering alpha — can boost creativity, insight, and problem-solving. It concludes with actionable routines to improve sleep consistency, support shift workers, and make sleep a strategy for better productivity and well-being. ✔Learn practical nap protocols (10–20 minutes or 90-minute recovery naps), timing, environment tips, and how to protect your morning from cortisol-spiking habits like checking phones. ✔The episode also shows how combining a short nap with the Silva Method — setting an intention and entering alpha — can boost creativity, insight, and problem-solving. ✔ It concludes with actionable routines to improve sleep consistency, support shift workers, and make sleep a strategy for better productivity and well-being. 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. This week, in our review of EP 72 with Shane Creado, MD and his book Peak Sleep Performance for Athletes and will learn:  How strategic napping, morning brain habits, and even the Silva Method all work together to reset your brain, boost performance, and transform your health from the inside out. Clip 1: The Science of Strategic Napping In Clip 1, Dr. Shane Creado explains why every cell in the body follows its own circadian rhythm—and why humans were historically wired for polymodal sleep, with natural dips in alertness that make afternoon naps biologically appropriate. You’ll learn: Why the “post-lunch crash” is actually a melatonin rise, not just fatigue Why old advice to “avoid naps” is outdated How short, intentional naps can boost alertness, learning, mood, and performance The simple rules behind strategic napping: length, timing, and environment This clip lays the groundwork for using naps as a tool—not a crutch—for better brain function. Clip 2: Your Morning Cortisol Curve & Hidden Sleep Dangers Clip 2 shifts the focus to the first moments of your day. Dr. Creado warns that checking your phone the moment you wake up spikes cortisol and sends your brain into danger mode, increasing anxiety and disrupting emotional regulation for the entire day. You’ll also learn: Why shift work fragments DNA Why the WHO classifies shift work as a possible carcinogen How sleep protects your hormones, immune system, gut health, and long-term aging This clip reinforces that sleep is foundational biology, not optional or replaceable. How This All Connects to The Silva Method We close the episode by tying these insights back to our most-listened-to series—the Silva Method. Both Dr. Creado’s strategies and Silva’s techniques point to the same powerful truth: When we intentionally shift the brain into restorative states—through sleep, strategic napping, or Alpha/Theta training—we unlock higher performance, creativity, intuition, and emotional stability. You’ll see how: Strategic naps naturally guide the brain into Alpha and Theta brainwave patterns Morning routines that protect your cortisol curve mimic Silva’s “mental housecleaning” Sleep resets the brain in the same way Silva exercises reset focus, clarity, and intuition Both methods teach us to work with the brain, not against it Together, the science of sleep and the mental training of Silva give you a complete framework for building peak performance from the inside out. Episode 378: Featuring Dr. Shane Creado (Integrating the Silva Method[i] for Increased Creativity-Nap Integration) For today’s Episode 378, 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. As we review these episodes, you’ll notice that around the time of the pandemic, around 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 when we added stress reduction to help us to boost our physical and mental health. This week, we’re going back to one of my favorite interviews with the inspiring Dr. Shane Creado, who we first met on EP 72[iii] in July 2020 on the topic of “Sleep Strategies that Will Guarantee a Competitive Advantage.” Dr. Creado is a double board-certified sleep medicine doctor and psychiatrist who practices functional sleep medicine, integrative psychiatry, and sports psychiatry. He brings all of these specialties together to uncover the underlying factors that sabotage our sleep and then treats them comprehensively, helping people to achieve their health and performance goals with sleep at the forefront. To quickly review his background: Dr. Creado completed an undergraduate degree in physical therapy, went on to earn his MD, and then completed a fellowship in Sleep Medicine at the University of Wisconsin, recognizing the huge overlap between sleep and psychiatric issues. He believes in optimization, not normalization, and devotes his work to optimizing brain health in professional athletes, executives, and anyone interested in peak performance. We did a deep dive into his book Peak Sleep Performance for Athletes: The Cutting-Edge Sleep Science That Will Guarantee a Competitive Advantage on EP 71[iv] so that, when he came on EP 72, we could maximize our time together, by asking the most practical questions to help all of us move the needle with our sleep. How did I come across Dr. Creado? I first heard him on Dr. Daniel Amen’s Brain Warrior’s Way Podcast, since he worked closely with Dr. Amen at that time. At that point I was just beginning to learn how to track and improve my own sleep. This conversation with him actually happened about a year before our interview with Dr. Kristin Holmes,[v] VP of Performance Science at WHOOP, and before I began officially measuring my sleep data with a wearable device. A few months after this interview, Dr. Creado reviewed my brain scan results from Dr. Amen’s Clinics and told me that my brain showed the same pattern as someone who was sleep deprived (which we shared on EP 84[vi]). That feedback sent me searching for what else I could do to improve this crucial health staple: sleep. This episode opened the door for me to meet many other leaders in health and wellness and ultimately led to our deep dive into the six health staples that are scientifically proven to improve our mental and physical well-being. This was all years before our popular series on The Silva Method[vii] (still our most-listened-to series on this podcast), where we covered how to improve our creativity and innovation with sleep, and also before our review of The Fisher Wallace Brain Stimulator[viii] that held the top spot for years (with the topic of improving sleep). But it all really began with conversations like this one—with Dr. Shane Creado—on achieving peak performance with our sleep. So let’s go back to March 2020 and revisit what Dr. Creado had to say about sleep. Clip 1: The Science of Strategic Napping VIDEO 1 – Click Here to Watch Dr. Creado reminds us that every cell in our body has its own circadian rhythm. When we understand this, it becomes clear what we need to do to support healthy sleep. He explains that historically, human sleep has been polymodal—people would sleep a few hours early in the night, wake for a bit, then sleep again in the early morning, and often nap in the afternoon. This pattern lines up with how melatonin behaves in the body: it rises at night, dips, and then shows a slight rise again in the afternoon. So when you feel sleepy after lunch, it’s not just the food—it’s your melatonin rising and your brain asking for a recharge. Key Takeaways from Dr. Shane Creado Dr. Creado challenges older sleep-hygiene advice that says to avoid naps altogether. In his words, that’s “pretty much wrong.” Naps can be incredibly helpful—as long as you’re strategic about them: Know how long you’re going to nap Be deliberate about when and where you do it These are the keys to strategic napping, which we’ll explore more as we revisit this powerful conversation. But first, let’s put strategic napping into action. Put These Tips into Action 1. Keep Your Nap Between 10–20 Minutes (Power Nap) Short naps prevent you from dropping into deep sleep. This helps you wake up refreshed—not groggy—and boosts alertness, memory, and mood. 2. Use the 90-Minute Cycle Only When Needed A full 90-minute nap allows you to complete an entire sleep cycle. Use this only if you’re: recovering from sleep debt jet-lagged coming off a night of fragmented sleep Avoid these longer naps late in the day. 3. Nap Before 3:00 PM Align your nap with the natural melatonin rise that occurs in the early afternoon. This prevents nighttime sleep disruption and supports your circadian rhythm. 4. Create a Consistent Nap Environment Set up conditions that your brain recognizes as “rest time”: dark or dim lighting comfortable temperature (lower temperatures are recommended) quiet or white noise reclining or lying down if possible Consistency trains the brain to drop into restorative rest efficiently. 5. Use a Caffeine Nap (If It Works for You) Drink a small amount of caffeine (like green tea or half a cup of coffee) immediately before a 10–20 minute nap. The caffeine kicks in right as you wake, giving you a double boost. 6. Set an Alarm Helps you avoid drifting into deep sleep and waking up groggy. This trains your brain to trust short naps and prevents oversleeping. 7. Observe Your Afternoon Melatonin Dip If you feel naturally sleepy between 1:00–3:00 PM, this is your biological nap window. Don’t fight it—leverage it (if you can). 8. Don’t Nap to Escape Stress Use napping as a performance tool, not an emotional coping mechanism. If you’re lying down to escape anxiety, use breathwork or a 5-minute mindfulness break instead. 9. Track Your Sleep Response Everyone’s nap sensitivity is unique. Track how naps affect your: nighttime sleep alertness mood work performance training or athletic performance If you want to dive deep, measure it: WHOOP, Oura, or any wearable can help determine your best nap duration and timing. 10. Combine Naps With Movement A short walk before or after a nap enhances the circadian benefit and clears residual grogginess. PUTTING THESE TIPS INTO ACTION: By now, we’ve all heard that napping is not a sign of laziness—it’s a strategic tool for combating the sleep epidemic we’re facing. Sleep deprivation can impair the brain as much as being under the influence, which is why even short, well-timed naps can play a powerful role in restoring our cognitive performance, mood, and overall health. I had to look to see what Matthew Walker[ix] (also known as the Sleep Diplomat) had to say about napping, compared to Dr. Creado’s view, since I was studying both at the same time. If you look at this chart I’ve added in the show notes, you can see that Dr. Creado’s philosophy helps you to nap for performance; (which makes sense to me since Dr. Creado advises athletes) and Matthew Walker helps you to nap without harming your nighttime sleep. His advice also made sense to me as he advises the general population, and the statistics don’t lie. Most of us are sleep deprived. Both sleep experts believe in the power of taking naps, and they both lean towards napping for less than 20 minutes for power napping that avoids grogginess. While not all work environments are built to support this research, that surrounds napping before 3pm, there are companies that are embracing this research, you can Nap on the Job at These 10 Companies[x] Google PricewaterhouseCoopers Ben & Jerry’s Cisco Potato Zappos Nike Uber White & Case Thrive Global If you like this option, you’re in good company. Many organizations are already embracing future-focused workspaces with this research in mind. Arianna Huffington, now the founder of Thrive Global, has been one of the loudest voices calling attention to the sleep-deprivation crisis. She wrote the best-selling book The Sleep Revolution[xi] to highlight the science behind sleep and why our culture must change. Huffington points to research showing that naps boost the immune system, lower blood pressure, increase learning capacity, improve memory, and enhance our ability to perform complex tasks (Yahoo Finance). Companies adopting nap rooms and rest pods aren’t being trendy—they’re aligning their workplaces with well-established neuroscience and physiology. And this brings us full circle, because Dr. Shane Creado was emphasizing these same science-backed principles long before workplace culture caught up, showing us exactly how sleep—and even strategic napping—can become a powerful tool for peak performance. And here’s where today’s episode takes a powerful turn. We are going back to our MOST downloaded Series, The Silva Method, to now implement this method into Dr. Creado’s tip for napping, to increase our creativity, innovation and productivity. How This All Connects to The Silva Method: The Silva Method & The 20-Minute Nap Where Creativity, Insight & Neuroscience Meet Now that we know what to do from Dr. Creado’s research—use short, strategic naps to support performance—the next step is to take this deeper and connect it to the most transformative tool that we’ve covered in our 7 years of hosting this podcast: The Silva Method. This is where the magic happens, as theory meets practice. What José Silva taught decades ago about guiding the brain into the Alpha state (a mental state of calm wakefulness, that is distinct from the high-frequency beta waves of a busy, alert mind) aligns perfectly with what neuroscience shows happens in a 20-minute nap. And it also explains why so many innovators—Einstein, Edison, Dalí, Tesla, Da Vinci—used structured micro-naps or “drifting states” to solve complex problems. They weren’t just resting. They were deliberately entering the insight zone. Edison used metal balls to wake himself the moment he crossed into Theta (the brain state of deep relaxation that’s a gateway to creativity, inspiration and new ideas). Dalí held a key over a plate for the same purpose. Einstein was known for multiple micro-naps throughout the day. Da Vinci mapped polyphasic sleep schedules to stay in that creative borderland between wake and sleep. They had discovered what both neuroscience and the Silva Method confirm: The moments between wakefulness and sleep—Alpha and early Theta—are the brain’s most fertile ground for new ideas. **If you have not yet listened to the 4 PART SERIES on The Silva Method[xii], I highly encourage it as we do go into detail on HOW to start this practice, and learn how to train your brain to accomplish outstanding results that truly will shock you. How This Works? The Silva Method adds conscious intention. Before entering the Alpha, State you plant a question, problem, or intention—something that you want to solve, or learn more about. Then during the nap-like drift, the brain naturally reorganizes information, makes connections, and surfaces insights. When you return to Beta (full wakefulness), those insights often rise effortlessly. I’ve been doing this practice for 26+ years now, and I can tell you that it takes practice. In the beginning, I didn’t have control of what was showing up on the screen of my mind during these short naps, and I had a difficult time understanding what certain things (or insight that were flashing on the screen of my mind) really meant. This will take practice, but it’s well worth the time spent. A 20-minute nap and The Silva Method are using the same brain states—one intentionally, one biologically. Combined, they become a powerful creativity tool. Why This Works (Neuroscience + Silva) ✔ The brain enters Alpha/Theta — insight frequencies ✔ Cortisol drops — freeing cognitive resources ✔ The Default Mode Network activates — your “creative network” ✔ The nap resets your mental clarity ✔ The Silva Method gives the mind a specific task (whatever it is you are looking to solve). Together, they create a simple, natural protocol for breakthrough thinking. How To Use The Silva Method with a 20-Minute Nap to Improve Creativity? Here’s a simple protocol that we can all use: Set an intention “Show me a solution for ___.” “Give me a creative idea for ___.” Enter Alpha (Silva Method) Use the 3–2–1 countdown or your preferred Silva relaxation method. Drift for 15–20 minutes You don’t need full sleep—just hover between wake and sleep. Wake & Write Capture any images, ideas, feelings, or impressions immediately. This is truly one of the fastest ways to reset the brain, boost creativity, and spark intuition—because it aligns neuroscience with intention. The insights that you discover here are life-changing. Start writing down the ideas you “see” and “feel” and you will begin to find solutions to problems or ways forward in your daily life. Clip 2: Your Morning Cortisol Curve & Hidden Sleep Dangers VIDEO 2 Click Here to Watch Which brings us to our 2nd clip from Dr. Creado who reminds us about an important habit (that I have yet to master). Dr. Creado explains the deeper biological consequences of poor sleep with a powerful reminder: “If you immediately go to social media or your work emails as soon as you wake up, your cortisol levels are boosted even more. You go straight into danger mode and anxiety mode, and that’s how you start your day.” He goes on to give an example many people don’t realize the seriousness of: “Shift work actually causes fragmentation and breaks in your DNA. It sets people up for an increased risk of heart attacks and strokes. The World Health Organization has even designated shift work as a possible carcinogen—a cancer-causing behavior.” Most people think a few hours of lost sleep just makes them groggy or irritable, but as Dr. Creado explains, the consequences go much deeper: “This goes down to your very DNA. Sleep is your anchor. It can stave off aging. It can prevent obesity and inflammation. It can boost your immune system. It can delay menopause. It can upregulate testosterone and growth hormone levels, suppress stress hormones, and even regulate your gut flora.” This section reinforces the core theme of your episode: sleep is foundational biology—not a luxury—and optimizing it has ripple effects across every major system of the body. Key Takeaways from Dr. Shane Creado’s 2nd Clip Avoid social media and emails immediately upon waking. They spike cortisol and activate “danger mode,” increasing anxiety from the moment your day begins. Shift work is biologically damaging. It fragments DNA, increases risk of heart attacks and strokes, and is recognized by the WHO as a possible carcinogen. Sleep is not optional—it’s your biological anchor. It stabilizes your entire internal system, including mood, hormones, metabolism, and immunity. Poor sleep accelerates aging. Adequate sleep can slow (and even reverse) biological wear, protecting long-term health. Sleep regulates critical hormones. It boosts testosterone and growth hormone while reducing stress hormones like cortisol. Your gut depends on your sleep. Quality sleep helps maintain healthy gut flora, which influences everything from mood to inflammation to immunity. PUTTING THESE TIPS INTO ACTION: Here are simple, science-backed steps you can start today to optimize your sleep: 1. Protect the First 30 Minutes of Your Morning No social media No emails No news Use this time for grounding: hydration, sunlight, breathwork, or light movement. Dr. Creado is far from the only expert emphasizing this point—best-selling author Brendon Burchard includes it as one of his core High Performance Habits, reminding us that how we start our morning sets the tone for our entire day. 2. If You’re a Shift Worker, Control What You Can Keep a consistent sleep–wake schedule when possible Use blackout curtains and cool temperatures Nap strategically to offset circadian disruption Prioritize sleep hygiene even more than daytime workers (This population is often overlooked. It came up with Dr. Creado, as well as with our interview with Kelly Roman how many people with shift work should be given extra support). 3. Build a Nighttime Routine That Signals “Safety” to the Brain Dim lights 60–90 minutes before bed Reduce screens Use calming cues: stretching, reading, warm shower, or meditation Keep a consistent bedtime 4. Use Strategic Napping to Lower Stress Hormones 10–20 minutes in the early afternoon Set an alarm to avoid deep-sleep grogginess A “caffeine nap” can boost alertness if well-tolerated 5. Strengthen Your Hormone Health Through Sleep Consistency Aim for 5–8.5 hours per night Regular sleep schedules support testosterone, growth hormone, and metabolic stability 6. Support Your Gut Through Rest Quality sleep = more balanced gut flora Try to eat your final meal 2–3 hours before bed Avoid heavy meals late at night 7. View Sleep as the Foundation for Everything Else Instead of seeing sleep as something to “fit in,” shift your mindset: Sleep is the strategy that makes all your other strategies work better. REVIEW AND CONCLUSION — Episode 378 PART 1 of our REVIEW with Dr. Shane Creado Key Insights From Video 1: Your Biology Wants You to Nap Dr. Creado reminded us that every cell in the body runs on its own circadian rhythm, and historically, humans slept in multiple phases—including early afternoon naps aligned with our melatonin’s natural rise. He challenged outdated sleep-hygiene rules that discouraged napping and instead showed us how strategic naps—short, intentional, and well-timed—can restore energy and boost performance. We covered practical strategies for making napping work in real life, from 10–20 minute power naps to full 90-minute cycles when recovery is needed, emphasizing timing, environment, and consistency. Napping for Performance vs. Protecting Nighttime Sleep To deepen this topic, we compared Dr. Creado’s approach with Matthew Walker’s. Both agree that short naps (under 20 minutes) offer the best everyday benefits, though their philosophies differ: Creado teaches you to nap for performance, especially for athletes and high performers. Matthew Walker teaches you to nap without disrupting nighttime sleep, focusing on the general population. And while not all workplaces support napping, many leading companies now do—Google, Cisco, Zappos, Nike, Uber, PwC, and more—reflecting research championed by leaders like Arianna Huffington, who has long warned that sleep deprivation is a cultural crisis. Naps, she notes, improve immunity, blood pressure, learning, memory, and performance. Organizations adopting nap rooms aren’t following a trend—they’re following neuroscience. Key Insights From Video 2: Protect Your Morning Brain In our second clip, Dr. Creado warns about a habit many of us (including myself) struggle with: checking the phone immediately upon waking. This single behavior spikes cortisol and sends the brain into “danger mode,” setting the tone for an anxious, reactive day. He also described the biological risks of shift work—including DNA fragmentation and increased risk of heart attack and stroke—conditions serious enough that the WHO classifies shift work as a possible carcinogen. His message was clear: Sleep is your anchor. It affects aging, inflammation, immunity, hormone balance, and even gut health. Dr. Creado reminded us that sleep isn’t a luxury—it’s foundational biology. When we optimize sleep, we improve every system in the body: our hormones, immunity, focus, mood, and even our longevity. And when we take what he taught and combine it with the intentional practice of The Silva Method, we unlock something even more powerful. A simple 20-minute nap becomes more than rest—it becomes a doorway into the Alpha state where creativity, insight, and intuition live. This is why so many innovators throughout history used micro-naps to solve problems. The Silva Method simply adds conscious intention. And when we pair intention with the brain’s natural rhythms, we create one of the most reliable pathways for breakthroughs. And watch how your best most innovative and creative ideas begin to rise to the surface. With that thought, we will close out this episode, and we will see you next week, with PART 2 of our interview review with Dr. Creado. We have only scratched the surface of our review of this important health staple of sleep. See you next week. RESOURCES: Video Clip 1: The Science of Strategic Napping https://www.youtube.com/shorts/kfIwmZRF-pE  Video Clip 2: Protecting Your Morning Brain  https://www.youtube.com/shorts/3xQbdEFfhh0   REFERENCES: [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #261 PART 1 of Apply the Silva Method for Improved Intuition, Creativity and Focus. https://andreasamadi.podbean.com/e/a-deep-dive-with-andrea-samadi-into-applying-the-silva-method-for-improved-intuition-creativity-and-focus-part-1/   [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 #72 with Dr. Shane Creado on “Sleep Strategies that will Guarantee a Competitive Advantage.”  https://andreasamadi.podbean.com/e/dr-shane-creado-on-sleep-strategies-that-will-guarantee-a-competitive-advantage/   [iv] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #71 with Dr. Shane Creado on “A Deep Dive into Dr. Creado’s Peak Sleep Performance for Athletes”  https://andreasamadi.podbean.com/e/self-regulation-and-sleep-with-a-deep-dive-into-dr-shane-creados-peak-sleep-performance-for-athletes/   [v] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 134 with Dr. Kristin Holmes, VP of Performance Science from Whoop.com https://andreasamadi.podbean.com/e/kristen-holmes-from-whoopcom-on-unlocking-a-better-you-measuring-sleep-recovery-and-strain/   [vi] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 84 “Andrea’s SPECT Image Brain Scan Results”  https://andreasamadi.podbean.com/e/how-a-spect-scan-can-change-your-life-part-3-with-andrea-samadi/   [vii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #261 PART 1 of Apply the Silva Method for Improved Intuition, Creativity and Focus. https://andreasamadi.podbean.com/e/a-deep-dive-with-andrea-samadi-into-applying-the-silva-method-for-improved-intuition-creativity-and-focus-part-1/   [viii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 120 “Andrea’s Personal Review of The Fisher Wallace Wearable Medical Device for Anxiety, Depression and Sleep/Stress Management” https://andreasamadi.podbean.com/e/personal-review-of-the-fisher-wallace-wearable-medical-device-for-anxiety-depression-and-sleepstress-management/   [ix] https://www.sleepdiplomat.com/   [x] https://finance.yahoo.com/news/nap-job-10-companies-100300632.html   [xi] https://www.amazon.com/Sleep-Revolution-Transforming-Your-Night/dp/110190402X The Sleep Revolution, Published by Arianna Huffington April 4, 2017 [xii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #261 PART 1 of Apply the Silva Method for Improved Intuition, Creativity and Focus. https://andreasamadi.podbean.com/e/a-deep-dive-with-andrea-samadi-into-applying-the-silva-method-for-improved-intuition-creativity-and-focus-part-1/  

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/