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11 episodes with John J Ratey
2 episodes with John J Ratey
2 episodes with John J Ratey
2 episodes with John J Ratey
2 episodes with John J Ratey
2 episodes with John J Ratey
2 episodes with John J Ratey
Chapter 1:Summary of Driven to Distraction"Driven to Distraction" by Edward M. Hallowell, co-authored with John J. Ratey, is a seminal work that explores Attention Deficit Hyperactivity Disorder (ADHD) in both children and adults. The book provides a comprehensive overview of ADHD, describing its symptoms, underlying causes, and various treatment options. The authors aim to demystify ADHD, challenging the stigma around it by presenting personal stories of individuals with the condition. They highlight that ADHD is not merely a childhood disorder; it can persist into adulthood, affecting various aspects of life, including relationships, work, and self-esteem.Hallowell and Ratey discuss the neurobiological basis of ADHD, emphasizing that it stems from brain differences rather than character flaws. They also outline effective coping strategies and treatment modalities, including medication, therapy, and lifestyle changes. The book encourages readers to understand their own or others' experiences with ADHD, promoting self-acceptance and advocating for a tailored approach to management.Overall, "Driven to Distraction" serves as both an informative guide and a source of support for individuals affected by ADHD, encouraging readers to harness their unique strengths while addressing challenges associated with the disorder.Chapter 2:The Theme of Driven to Distraction"Driven to Distraction" by Edward M. Hallowell, M.D., is a seminal work that explores Attention Deficit Hyperactivity Disorder (ADHD) in both children and adults. Here are some key plot points, character development aspects, and thematic ideas present in the book: Key Plot Points:1. Introduction to ADHD:- The book begins with Hallowell sharing his own experiences as a person diagnosed with ADHD. He provides an overview of what ADHD is, including its symptoms and how it manifests in individuals.2. Personal Stories:- Throughout the book, Hallowell shares various case studies and anecdotes from his clinical practice. These stories illustrate the diverse ways ADHD affects people and their lives.3. Misconceptions and Stigma:- Hallowell addresses common misconceptions about ADHD, such as its portrayal as a purely negative disorder. He highlights the strengths and unique attributes of individuals with ADHD.4. Diagnosis and Assessment:- The author discusses the process of diagnosing ADHD, including the criteria used and the importance of comprehensive assessments. He emphasizes the need for thorough evaluations to distinguish ADHD from other conditions.5. Treatment Approaches:- Hallowell elaborates on various treatment options, including medication, therapy, lifestyle changes, and coping strategies. He advocates for a multifaceted approach tailored to individual needs.6. Real-life Strategies:- The book provides practical tips and techniques for managing ADHD symptoms, prioritizing organization, time management, and setting realistic goals. Character Development:- Edward M. Hallowell:- As the primary voice in the narrative, Hallowell develops a personal connection with readers through his candid self-disclosure about living with ADHD. His passion for understanding the disorder and helping others shapes the reader's perception of ADHD as not merely a limitation but a different way of thinking.- Case Studies:- The various characters presented through case studies exhibit growth and development as they learn to navigate their ADHD. Readers witness their struggles and triumphs, creating empathy and a deeper understanding of ADHD's impact on lives. Thematic Ideas:1. The Duality of ADHD:- One of the central themes of the book is the duality of ADHD, highlighting both its challenges and advantages. Hallowell discusses how people with ADHD can...
In part two of our ADHD and migraine series, Dr Katy Munro speaks with Dr Gilly Kahn, a clinical psychologist and ADHD advocate, who shares her personal journey and professional insights. As a therapist, writer, and mother, Dr Kahn brings a unique perspective on navigating life with ADHD, both for herself and her clients. This episode offers a heartfelt look at the experiences of those with ADHD and migraine, shedding light on challenges, resilience, and helpful strategies. Recommended reading: ADHD 2.0 by Dr. Edward M. Hallowell and Dr. John J. Ratey, and Understanding Girls with ADHD by Kathleen Nadeau, Ellen Littman, and Patricia Quinn. If you enjoyed this episode, please consider reviewing us on Apple Podcasts and sharing it with friends and family!
In this episode, we're joined by Albert Kehoe, a physiotherapist, who shares how movement can improve your health and well-being. With years of experience, Albert talks about helping people recover from injuries, manage pain, and stay mobile, while showing the long-term benefits of exercise.We chat about how modern life has changed our activity levels and what we can do to stay fit. Albert gives practical tips for starting a fitness journey, highlighting the benefits of resistance training for building strength, muscle, and bone health, plus easy ways to add more movement to your day, like quick “exercise snacks” anyone can do.We also explore ideas from John J. Ratey's book Spark on how exercise can transform the brain and kids' health, including a look at physical education in schools and how exercise habits start in childhood. Tune in for practical advice on making movement a part of everyday life—for all ages!This episode is sponsored by BURST Oral Care, the brand revolutionising oral care. Now available in Ireland exclusively at McCauley's Pharmacies, BURST's PAP-powered whitening products are a game changer for keeping smiles bright.Later this month, BURST are launching Teeth Whitening Breath Strips that dissolve on your teeth, whitening up to 2.5 shades and freshening your breath with an icy mint kick! Follow @burstoralcare on Instagram for updates and offers, or visit their website here.Thanks for listening! You can watch the full episode on YouTube here. Don't forget to follow The Laura Dowling Experience podcast on Instagram @lauradowlingexperience for updates and more information. You can also follow our host, Laura Dowling, @fabulouspharmacist for more insights and tips. If you enjoyed this episode, please subscribe and leave a review—it really helps us out! Stay tuned for more great conversations.
John J. Ratey, MD, is an Associate Clinical Professor of Psychiatry at Harvard Medical School and an internationally recognized expert in Neuropsychiatry. He has published over 60 peer-reviewed articles, and 12 books published in over 20 languages, including the groundbreaking ADHD “Driven to Distraction” series with Ned Hallowell, MD. With the publication of his bestseller, "Spark:The Revolutionary New Science of Exercise and the Brain", (2013) Dr. Ratey established himself as one of the world's foremost authorities on the brain-fitness connection in areas such as ADD, Autism, and Aging and Cognition.Co-host Sonya Looney is a World Champion mountain biker, podcast host, speaker, writer, and health & performance coach.Learn more about Dr. Ratey on his website. And be sure to check out Sonya on her website as well! Related Episodes: Ep. 89 - Dr. Stacy SimsEp. 92 - Sonya LooneyEp. 110 - Sonya Looney and Dr. Edward ParkEp. 112 - Sonya Looney and Travis- - - - - - - - - - -PLEASE CONSIDER SUPPORTING TRAVIS AND MACE AS THEY RAISE FUNDS FOR ORGAN DONATION- - - - - - - - - - -A big thanks to our sponsors:Roark: Check out the Spring ‘24 Collection: Road to Somewhere at www.roark.com (listen to podcast for 15% off discount code!)RELEVATE by NeuroReserve: Go to www.neuroreserve.com/travismacy and code TRAVISMACY for 15% off RELEVATE by NeuroReserve: Core Dietary Nutrients for Lifelong Brain HealthHagan Ski Mountaineering- - - - - - - - - - -Purchase A Mile at A Time: A Father and Son's Inspiring Alzheimer's Journey of Love, Adventure, and HopeSubscribe: Apple Podcast | SpotifyCheck us out: Instagram | Twitter | Website | YouTubeThe show is Produced and Edited by Palm Tree Pod Co.
In today's episode we're talking about the three M's of happiness, and how making space for these important things will help you feel more joy. Mentioned in this episode:Spark by John J. Ratey, MD - click here (affiliate link)Research about creativity and wellbeing - click hereResearch about community and wellbeing - click hereKnit Camp - learn more hereSupport the showUntil next time, friend. You've got this!Love this podcast and want even more? Become a subscriber and have access to bonus episodes! Visit my website here. I'm on Facebook here. © 2024 Olive Knits LLC. Olive Knits™, Knit Camp®, and the logo are trademarks of Olive Knits LLC and may not be used without prior written permission. All Rights Reserved.
Apologies on the intro -- I meant "Episode 227 not 226" :) TIME STAMPS: 00:31 Casey's background and mission behind BOUNDLESS BODIES RADIO. 02:38 Recent ICE HOCKEY stories. 09:14 KETOGENIC HOCKEY PLAYING! 14:38 How to spend every day pursuing your “SOUL PURPOSE.” 17:50 Valentine's Day, parties, & other social events as a carnivore: Tips to enjoy every bit of what these special occasions means without sacrificing your health. 22:14 Review of various TALLOW SKIN CARE & LOTION products. 23:00 HEART HEALTH tips from Casey! 26:06 Casey's HEART HEALTH STATUS, results and breakdown after 5 YEARS on the CARNIVORE DIET high in saturated fats. 30:48 The difference between weightlifting for AESTHETICS and DRYLAND TRAINING for sports such as hockey. 36:01 Go Wild review by John J. Ratey, MD & Richard Manning 39:35 The Big Fat Surprise review by Nina Teicholz - “A nutrition thriller!” 43:35 How to Win Friends & Influence People, by Dale Carnegie: which of the many revisions of this classic book is most practical for readers today? 44:44 Latest news with Boundless Bodies Radio and supersetyourlife.com! 47:00 GELATIN: Save the drippings from your beef so nothing goes to waste and support your joints while you're at it! 52:00 “You are the SALT of the earth.” Matt. 5:13 - What kind of salt was Jesus referring to?
In this episode, Eric is joined by Jonathan Kidder! Jonathan is a “kidder”, through and through - bringing comedy through character, as a puppeteer, content creator, and comedian. His big claim to fame is as a puppet character, Busy the Bee, on Waffles + Mochi on Netflix! The L.A. Gay Scene knows Jonathan as Miss Phoenix, The Ultimate Party Foul: Poolside Tarot Card reader by Merman Kidder, and through his party portraits he calls “Kidder-atures”, Kidder makes things fun using the power of personification and character to help him keep track of time! Get the full conversation and an uninterrupted listening experience when you become a Patron at $5 a more at https://www.adhdrewired.com/pateron! Find even more from Jonathan Kidder: Website :: kidderco.com (click here!) Instagram :: @JWKidder Linkt.ee / jonathankidder :: In this episode, you'll hear tips and discussions about: ADHD, sobriety, and humor for functionality Puppets, time-blindness, and underwear for each day of the week Using your fun, embracing colloquialisms, and addressing your inner critic Experimentation to find what works for your ADHD management Not taking oneself too seriously and perfectionism as the enemy of humor “I'm not always able to make-the-funny” and self-acceptance Ways to make time physical Ways to keep time visual and other tools for managing time blindness Managing our ADHD vs. ADHD managing us The importance of doing and planning what works for you Closing loops, resetting, Chakras, and theme-ing your days Using absurdity and connected ideas to remember things Themes and structuring to help with decision fatigue Resources & Honorable Mentions Book :: Driven to Distraction by Edward M. Hallowell, M.D., and John J. Ratey, M.D. Book :: Addiction to Perfection: The Still Unravished Bride: A Psychological Study - by Marian Woodman Video :: How to Stimulate Your Brain (DOPA Menu) - Jessica McCabe (HowToADHD) Video :: Trailer to Waffles + Mochi (on YouTube) Video :: Pink Sweat Video Shoot (on YouTube) Movie :: Death to Smoochy Movie :: The Happy Time Murders Movie :: Spaceballs Website :: Internal Family Systems (IFS Institute) at ifs-institute.com Website :: Folkmanis Puppets at folkmanis.com Tool :: Time Timer Original 12” at timetimer.com Pithy Nibbles “Humor, for me, is a version of pizzazz!” “Humor is about imperfection and change and being present; perfection and perfectionism is, ‘you can't have perfection and change.'” “Nobody doesn't have an ass.”
In This Episode, You Will Learn: How to develop a healthier relationship with fitness. Advice for setting positive examples for others to learn from. How fitness impacts all areas of our lives. Resources + Links: Connect with Greg on Instagram | @greg.w.mccoy Learn more at https://hiddengym.net/ We We Sleep by Matthew Walker The Alchemist by Paulo Coelho Spark by John J. Ratey and Eric Hagerman Eleven Rings by Phil Jackson The Score Takes Care of Itself by Bill Walsh Join our free Facebook Group, Energy Secrets for Business Owners and Professionals, for more content, live coaching, and a kick ass community HERE: https://fitnessproject.kartra.com/page/energysecrets WANT TO BUILD A HEALTHY LIFESTYLE WITHOUT HAVING TO WORKOUT FOR 6+ HOURS / WEEK AND BE ON A TEDIOUS DIET? i.e. Want fitness to fit into your life rather than having to become your life? -- Apply Now to Learn More About How We Can Support You In Your Journey: https://thefitnessproject.us/application/ Check out our client transformations: https://thefitnessproject.us/client-transformations/ Tag us in an Instagram Story with your biggest takeaway @conquerthedaypodcast Connect with Lindsey Rago Instagram | @raygobomb Facebook | @lindseyrago Connect with Brian Pickowicz Instagram | @brianpickowicz Connect with The Fitness Project for Inspiring, Healthy Content Facebook | The Fitness Project Co Instagram | @thefitnessprojectco Show Notes: Your fitness can be the key to conquering your day! Today, we're changing the way we approach health & fitness with the help from our featured guest, Greg McCoy! Greg is an entrepreneur, gym owner, and bodybuilder with a background in personal training. He'll share his expertise on how we can build healthier lifestyles through simple habits and mindset shifts. As we go, we'll reconceptualize America's relationship with fitness by choosing to set positive examples for the next generation to learn from. We also talk about the importance of fitness in other areas in our lives, from impacting our leadership skills to how we run a business and everything in between. Develop a better relationship with your health & fitness and thrive in your element! 01:25 Welcome to the show, gym owner and bodybuilder, Greg McCoy! 03:35 Why are schools pulling back on physical activity and how does it affect students? 06:30 How can we create positive associations with fitness starting from childhood? 09:35 How can parents incorporate movement into their kids' lives? 13:50 Setting a better example. 18:05 Where did your passion for bodybuilding come from? 20:40 How do you tap into your best in an ultra-competitive sport? 23:25 What should you consider when starting training? 25:45 What role does nutrition play? 28:20 When did fitness become something you wanted to share? 30:15 How does fitness impact your leadership? 34:50 What is the core value fitness has given you? 37:25 What do you wish you had known when opening your first gym? 40:05 How do you rebalance to find alignment? 44:10 What is one book that has changed your life the most? 45:05 What does paradise look like for you? 46:15 What is one habit you need to conquer your day? 46:55 What are you learning right now?
"Neuroplasticity knows no bounds; it is a lifelong journey of growth, learning, and personal transformation." – Dr. Andrew Huberman whose quote we ended our last EPISODE on a “Deeper Diver into Neuroplasticity.” On today's episode we will review: ✔ Tips for regrowing our brain cells (neurogenesis) ✔ A reminder of what prevents neurogenesis and hurts our brain and what we can do to help increase neurogenesis in our brain. ✔ What's the Difference Between Neuroplasticity and Neurogenesis? ✔ What's the Controversy with Neurogenesis? What's the difference between Neuroplasticity, that we covered on EPISODE #302[i] (that knows no bounds) that's defined as “the ability of the brain to form new connections and pathways and change how it's circuits are wired; (as shown so well in the Sentis YouTube video that gives us a representation of these pathways visually, and what they look like in our brain when we create NEW pathways).[ii] This we KNOW we can do throughout our lifetime, (while) neurogenesis is the even more amazing ability for the brain to grow new neurons (Bergland, 2017).[iii] And on today's episode #303, we will take a closer look at “What Exactly IS Neurogenesis and Why is it Controversial Among Neuroscientists.”[iv] Welcome back to The Neuroscience Meets Social and Emotional Learning Podcast, where we connect the science-based evidence behind social and emotional learning (that's finally being taught in our schools today) and emotional intelligence training (used in our modern workplaces) 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, an author, and an educator with a passion for learning and launched this podcast 5 years ago with the goal of bringing ALL the leading experts together (in one place) to uncover the most current research that would back up how the brain learns best, taking us ALL to new, and often unimaginable heights. For today's episode #303, and in keeping with our Season Theme of Going Back to the Basics, to take our learning to new heights, I'm going back to EPISODE #141[v] on “Neurogenesis: What Helps or Hurts our Brain Cells” because it became clear to me that while researching for our last episode that Neuroplasticity and Neurogenesis are closely connected, but the former is widely accepted, while the latter holds some controversy. In our first episode on neurogenesis, we looked at: ✔ Tips for regrowing our brain cells (neurogenesis) ✔ A reminder of what prevents neurogenesis and hurts our brain and what we can do to help increase neurogenesis in our brain. Dr. Andrew Huberman on Neurogenesis While researching Dr. Huberman's work last week on neuroplasticity, he mentioned that there was “bad news” with “neurogenesis” and that many people think that they can exercise and add “new neurons” in the brain and “that after age 14, the human nervous system adds few new neurons.”[vi] He said that “in rodents neurogenesis could occur but in humans it was less obvious” and “that while we can't add new neurons, we can change our nervous system”[vii] and dives deeper into the definition of neuroplasticity and why this holds no bounds. Now I'm starting to see the controversy in this topic, as I went back to my first look at Neurogenesis. Dr. David Perlmutter (a board-certified neurologist) on Neurogenesis and Dr. John Ratey, the author of Spark: The Revolutionary New Science of Exercise and the Brain To open up EP 141 from June 2021, I quoted Dr. David Perlmutter, a board-certified neurologist and six-time New York Times bestselling author who said “the best way to increase neurogenesis (regrow your brain cells) is “when your body produces more BDNF (brain-derived neurotrophic factor” (Dr. David Perlmutter) and we covered this topic deeply on EP 274[viii] “What New With BDNF: Building a Faster, Stronger and More Resilient Brain.” I even remember Dr. John Ratey[ix] the author of the book Spark: The Revolutionary New Science of Exercise and the Brain said that BDNF was like “Miracle-Gro for the brain” (you can't forget some of the things some people say over the years and he cites a paper where he talked about how brain cells “do grow back in the hippocampus (and that in the study he sited), they saw while looking at the brains of terminally ill patients who had donated their body to science (Cancer patients who had been injected with a dye that shows up in proliferating cells so that the spread of the disease could be tracked) found their hippocampi were packed with dye marker, proof that the neurons were dividing and propagating—a process called neurogenesis.”[x] (Page 48, Spark) Dr. Ratey's book Spark, talks about “how to kick-start neurogenesis” and where the research began, causing me to think back to Dr. Perlmutter's website where he mentioned that BDNF causes neurogenesis or new cells to form in our brain. He cites the studies that show how “exercise training increases the size of the hippocampus and improves memory” exactly what Dr. Ratey saw that made such a huge difference with those students he worked with at Naperville High School. Dr. Perlmutter's video talks about the study that showed that after 1 year of aerobic exercise, “exercisers had a marked increase in BDNF, and they showed substantial improvement in memory function.”[xi] Then I found another video I watched in our last episode from Sandrine Thuret called “It's Possible to Grow New Brain Cells” where she said that “we produce 700 new neurons a day in the hippocampus”[xii] Sandrine Thuret's TED TALK lists many ways you can grow new brain cells (the highlighted words) with intermittent fasting, flavonoids (found in dark chocolate) and caffeine being a few evidence-based strategies. Conversely, she mentions a diet high in saturated fat, sugar or ethanol, will have a negative impact on neurogenesis. She even showed a study (from Praag, Kepermann and Gage) where rats who were runners shows an increase in neurogenesis vs the control group who were non-runners that Dr. Ratey talks about in his book Spark. What Does This All Mean? Where's the Controversy? Neuroplasticity vs Neurogenesis To review and conclude this episode on “Diving Deeper into Neuroplasticity and Neurogenesis” I think we've got a clear picture of how neuroplasticity works from our last episode, (by making a conscious effort to build new neural pathways in our brain when we learn something new) but the topic of how we can grow new neurons seems to be where the controversy exists. It seems like this is only possible in the hippocampus but I still do wonder why a neurologist like Dr. Perlmutter says neurogenesis is possible through exercise[xiii], while another respected neuroscientist's stance is that “in humans this is less obvious.”[xiv] This is where the deep learning comes into our study, and being open to what we might uncover here. If we aren't continually questioning what we are learning, then we aren't thinking at all. Mark Waldman's AHA Moment: What Neuroplasticity Is and Isn't While thinking about why neurogenesis is “less obvious” in humans, as it might be in rodents, like Sandrine Thuret's TED TALK covered, and even Dr. Ratey took the same rodent study and made a comparison to the students at Naperville whose test scores improved after running. Then I remembered my mentor Mark Waldman made me think deeply about this when he wrote about “What Neuroplasticity Is and Isn't”[xv] where he explained an article “Adult Neurogenesis in Humans”[xvi] that ended up being my AHA Moment of learning here. He said to “imagine the brain as a city map, and instead of there being 214 streets in Manhattan, imagine that it had a million streets! No room for buildings, just streets winding and weaving east to west, north to south, up and down and diagonal, all woven together like a giant hairball. Each city is a brain function – vision, movement, memory, imagination, feelings, etc. – and the entire state of New York would have cities upon cities woven together on top and alongside each other. Those billions of roads have trillions of cul-de-sacs which are the synapses. Can you visualize that? Below is an actual slice of a thousandth of a millimeter of mouse brain: Everything is jam packed but you the traveler can decide which road or neural pathway to take in order to reach a specific destination to help you perform some action of achieve a particular goal. The fastest your brain can process information is about 60 bits per second, and he guesses that any cognitive function would be traveling around 2,000 miles per hour down those roadways in your brain! Now we can ACCURATELY visualize what plasticity looks like in the adult human brain a bit deeper than what we first looked at the Sentis YouTube with the connections in our brain this way. This was my FIRST look at neuroplasticity, and this video came out 10 years ago. Look at the difference with this image that came from the research paper Mark Waldman read on “Adult Neurogenesis in Humans” that changed his thinking about neuroplasticity and neurogenesis. He said “the roads/neurons don't change but the tiny exits that lead you to another neuron can slowly move to a different synapse, similar to how switch-ways work on a railroad track. That's where synaptic plasticity takes place and that's what happens when you learn something new: You're beginning to find new pathways that create different decisions and behaviors. Waldman went on to point out some main take-aways from this Paper on Neuroplasticity but the ones I want to mention are that “This kind of plasticity does not add or replace neurons.” “the exception is a process called “adult neurogenesis” conferred by active stem cell niches…in restricted regions [olfactory bulb & hippocampus]” (Confirmed by Dr. Huberman's research)[xvii] “After 60 years of intense research and more than 10,000 peer-reviewed publications, we still do not know if our brain maintains such capability.” Synaptic changes are very slow, involved with learning and brain repair. Stem cell-driven “adult neurogenesis” is still far in the future. ------------ La Rosa C, Parolisi R, Bonfanti L. Brain Structural Plasticity: From Adult Neurogenesis to Immature Neurons. Front Neurosci. 2020 Feb 4;14:75. Review and Conclusion: Neuroplasticity vs Neurogenesis: Uncovering the Controversy So now I've opened up a bit more as to “WHY” this topic holds controversy among neuroscientists, and I think while this is a good start at explaining how Neuroplasticity is different than Neurogenesis, I do want to leave this topic open, to come back to at a later date, and see what else we can add to our understanding In the meantime, I'll continue to read, learn and think of how this learning can apply to our daily life. While researching this topic, I found an article I like called What is Neuroplasticity[xviii] written just this past April 2023. It explains neuroplasticity thoroughly, and how it applies to learning, a growth mindset, and how it changes as we age. It covers neuroplasticity and how it can help with anxiety, which made me think back to when we changed our brain with Dr. Caroline Leaf's 5 Step Process for Cleaning Up Our Mental Mess on EP #299.[xix] It even covers neuroplasticity exercises for treating chronic pain that took me back to our interview with Ashok Gupta[xx] a well-known brain-training neuroplasticity expert who taught us how to use our brain and mind to manage chronic pain and illness. At the end of this article there are YouTube videos from many of the experts we've covered on this podcast like Dr. Daniel Amen, Dr. Joe Dispenza, and books from Dr. Caroline Leaf, and Norman Doidge. But what was missing, was more about Neurogenesis and how we can change actually change our brain, not just re-wire the pathways in it, there were a bunch of quotes at the end of this article but they were all about neuroplasticity. Neuroplasticity Quotes Among other things, neuroplasticity means that emotions such as happiness and compassion can be cultivated in much the same way that a person can learn through repetition to play golf and basketball or master a musical instrument, and that such practice changes the activity and physical aspects of specific brain areas.--Andrew Weil Because of the power of neuroplasticity, you can, in fact, reframe your world and rewire your brain so that you are more objective. You have the power to see things as they are so that you can respond thoughtfully, deliberately, and effectively to everything you experience.--Elizabeth Thornton Any man could, if he were so inclined, be the sculptor of his own brain.--Santiago Ramón y Cajal Meditation invokes that which is known in neuroscience as neuroplasticity; which is the loosening of the old nerve cells or hardwiring in the brain, to make space for the new to emerge.--Craig Krishna Everything having to do with human training and education has to be re-examined in light of neuroplasticity.--Norman Doidge Neurons that fire together wire together.--Donald O. Hebb (Dr. Huberman would say this came from Carla Shatz) Brains are tricky and adaptable organs. For all the ‘neuroplasticity' allowing our brains to reconfigure themselves to the biases of our computers, we are just as neuroplastic in our ability to eventually recover and adapt.--Douglas Rushkoff Our brains renew themselves throughout life to an extent previously thought not possible.--Michael S. Gazzaniga Our minds have the incredible capacity to both alter the strength of connections among neurons, essentially rewiring them, and create entirely new pathways. (It makes a computer, which cannot create new hardware when its system crashes, seem fixed and helpless).--Susannah Cahalan Where are the quotes for Neurogenesis? Like the quote I found from Dr. Perlmutter who said “We can regrow brain cells and retain this ability throughout our entire lifetime.” Is this only possible in our hippocampus? Or will science someday reveal that adult neurogenesis is possible like what Mark Walman mentioned with stem-cell adult neurogenesis that he thinks is far in the future? Until we know for sure, I'm going to stick with doing what I know helps my brain according to Dr. Perlmutter's work, and Sandrine Thuret's TEDTALK where she says by doing certain things like the words she's highlighted in her graphic, we can create neurogenesis that's important for learning and memory, and I'll avoid the non-highlighted words that she says prevents neurogenesis. And I'll come back to this episode at a future date to see what else we can add to accelerate our understanding of “Neuroplasticity vs Neurogenesis.” With that thought, I hope this episode has made you think deeper about your brain, especially when it comes to making choices that we know can improve our ability to build a stronger, more resilient brain by doing what helps it (and our brain cells) instead of what hurts it, and I'll see you next week. REFERENCES: [i] https://andreasamadi.podbean.com/e/brain-fact-friday-and-a-deeper-dive-into-applying-neuroplasticity-to-learn-something-new/ [ii] Neuroplasticity Published on YouTube November 6, 2012 https://www.youtube.com/watch?v=ELpfYCZa87g [iii] What is Neuroplasticity: A Psychologist Explains [14+ Tools] by Courtney E Ackerman, MA, Published July 25, 2018, Scientifically reviewed by Melissa Madeson, Ph.D. https://positivepsychology.com/neuroplasticity/#google_vignette [iv] Adult Neurogenesis in Human: A Review of Basic Concepts, History, Current Research, and Clinical Implications Published May 1, 2019 by Ashutosh Kumar, MD. et al. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6659986/ [v] https://andreasamadi.podbean.com/e/brain-fact-friday-on-neurogenesis-what-hurts-or-helps-your-brain-cells/ [vi] Dr. Andrew Huberman Lab Podcast EPISODE #6 “How to Focus to Change Your Brain” https://www.youtube.com/watch?v=LG53Vxum0as [vii] IBID [viii] https://andreasamadi.podbean.com/e/brain-fact-friday-what-s-new-with-bdnf-building-a-faster-stronger-more-resilient-brain/ [ix] Neuroscience Meets Social and Emotional Learning Podcast EPISODE#116 with 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/ [x] 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 [xi] https://www.drperlmutter.com/neurogenesis-re-grow-new-brain-cells-exercise/ [xii]Is It Possible to Grow New Brain Cells by Sandrine Thuret published Dec. 8th, 2017 https://capture.dropbox.com/W0af55YnE3LhDb0M [xiii] https://www.drperlmutter.com/neurogenesis-re-grow-new-brain-cells-exercise/ [xiv] Dr. Andrew Huberman Lab Podcast EPISODE #6 “How to Focus to Change Your Brain” https://www.youtube.com/watch?v=LG53Vxum0as [xv] Mark Waldman “What Neuroplasticity is and isn't” Published on Facebook Nov. 10, 2020 https://www.facebook.com/photo?fbid=1300824310263746&set=a.112516002427922 [xvi] Adult Neurogenesis in Human: A Review of Basic Concepts, History, Current Research, and Clinical Implications Published May 1, 2019 by Ashutosh Kumar, MD. et al. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6659986/ [xvii] Dr. Andrew Huberman Lab Podcast EPISODE #6 “How to Focus to Change Your Brain” https://www.youtube.com/watch?v=LG53Vxum0as [xviii] What is Neuroplasticity: A Psychologist Explains [14+ Tools] by Courtney E Ackerman, MA, Published July 25, 2018, Scientifically reviewed by Melissa Madeson, Ph.D. https://positivepsychology.com/neuroplasticity/#google_vignette [xix] https://andreasamadi.podbean.com/e/brain-fact-friday-on-a-deep-dive-into-dr-carolyn-leaf-s-5-scientifically-proven-steps-to-clean-up-our-mental-mess-so-we-can-help-our-children/ [xx] https://andreasamadi.podbean.com/e/ashok-gupta-on-heath-and-happiness-getting-to-the-root-of-chronic-pain-and-illness-long-covid-fibromyalgia-chronic-fatigue-and-others/
In this episode, we discuss Attention Deficit Hyperactivity Disorder (ADHD) with my guest Octavian Constantinescu, who shares his life experiences and how an adult ADHD diagnosis helped him find clarity and focus. To listeners feeling frustrated at work or not meeting their expectations, Octavian advises investing in their mental health. While external factors may be beyond their control, focusing on one's own actions and well-being is imperative. Taking charge of mental health can empower individuals to navigate challenges effectively and lead a more fulfilling life.Octavian references an adult ADHD assessment tool from the Canadian ADHD Resource Alliance website (https://www.caddra.ca) which can be accessed at Resources/ADHD Questionnaires/Adult ADHD Self-Report Scale Symptom Checklist.Octavian also recommends a book ADHD 2.0 by Edward M. Hallowell and John J. Ratey.If you would like to connect with Octavian, his LinkedIn profile is: https://www.linkedin.com/in/octavian-c/.
Do you have ADHD, depression, or anxiety?Let's Empower Latino Minds and unveil the Hidden Realities of ADHD in our Community for Ourselves and Our Children.May is Mental Health Awareness Month and with mental health comes a wide range of topics. On this episode of HMA Lizette takes over the mic to talk about a topic that she has struggled with her entire life.In today's episode, Lizette shares how she breaks generational trauma and decides to get her son tested for ADHD.ADHD, or Attention-Deficit/Hyperactivity Disorder, affects individuals of all backgrounds and cultures. However, within the Latino community, the challenges associated with recognizing and diagnosing ADHD can be amplified due to cultural factors and stigma.Lizette sheds light on ADHD within the Latino community and offers guidance for parents who suspect their child may have ADHD, aiming to promote understanding, support, and appropriate diagnosis.Educate yourself about ADHD symptoms, assessment procedures, and available resources. By fostering understanding, overcoming these challenges, and seeking culturally competent healthcare professionals, we can ensure that children within the community receive the support they need.Together, we can promote awareness, provide accurate information, and empower parents to advocate for their children, facilitating a path toward appropriate diagnosis, understanding, and effective management of ADHD in the Latino community.Y como siempre, remember you guys - When You Know Better, You Do Better! DOWNLOAD and SUBSCRIBE to Hijas Madres Y Amigas. FOLLOW us on: Instagram| @hijasmadresyamigas @seelenaaa_ @lizetteaguilera_Spotify| @Lizette Aguilera @Selena DUARTETik Tok | @hijasmadresyamigas Subscribe to our newsletter at www.Justjmarc.comPlease email us with any suggestions, comments, or questions for future episodes. Hijasmadresyamigas@gmail.com--RESOURCES:BAY AREA CENTER for ADD/ADHD - www.bayareaadhd.comCHADD - Children and Adults with Attention-Deficit/Hyperactivity Disorder - www.chadd.orgADHD 2.0: New Science and Essential Strategies for Thriving with Distraction - from Childhood Through Adulthood by Edward M. Hallowell, John J. Ratey, et al.Dirty Laundry: Why Adults with ADHD Are so Ashamed and What We Can Do to Help by Richard Pink, Roxanne Emery, et al.A Beginner's Guide on Parenting Children with ADHD: A Modern Approach to Understand and Lead your Hyperactive Child to Success by Richard Bass Scattered Minds, Dr. Gabor MateThe whole brain child and No-Drama Discipline, both by Dan Siegal
Dr. Laura welcomes Associate Clinical Professor of Psychiatry at Harvard Medical School and world renowned expert in ADHD, Dr. John Ratey, to the show. Dr. Ratey has written twelve books including “Spark: The Revolutionary New Science of Exercise and the Brain,” which inspires much of Dr. Laura's conversation with him. Dr. Ratey shares his experiences and research into the power of exercise on the brain and how it can reduce stress.The ability of exercise to combat stress and increase focus, including in those diagnosed with ADHD, is a powerful thing. Dr. Ratey refers to physical education in schools and how changing the traditional program benefits the mental wellbeing of students. Dr. Laura and Dr. Ratey discuss the increased levels of anxiety, stress, and depression in the world, the positive brain chemistry exercise produces, and the benefits of community on wellness. The knowledge shared in conversation and in Dr. Ratey's books is inspirational and potentially life changing. “Let's talk about workplace. I mean, it has been a big bonus to include exercise opportunities in the workday, whether that means extended breaks or membership in the gyms or having some … yoga instructors in a couple afternoons a week during their lunch period, stuff like that to encourage wellness on the job.” Dr. John J RateyAbout Dr. John J. Ratey:John J. Ratey, MD, is an Associate Clinical Professor of Psychiatry at Harvard Medical School and an internationally recognized expert in Neuropsychiatry. He has published over 60 peer-reviewed articles, and 12 books published in 20 languages, including the groundbreaking ADD-ADHD “Driven to Distraction” series with Ned Hallowell, MD. Their latest release, ADHD 2.0 (2021) explores new science and strategies. With the publication of his bestseller, "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 in areas such as ADHD, Autism, Aging and Cognition.Dr. Ratey's work in Attention Deficit Disorder came after he and his former student, Ned Hallowell, recognized and diagnosed their own ADD, prompting them to write a book to raise awareness and an understanding of the diagnosis to a lay audience. Published in 1994, “Driven to Distraction” became a bestseller, with over 2 million copies in print, and is still considered one of the Bibles of ADD today. Dr. Ratey and Dr. Hallowell went on to write “Delivered to Distraction” and “Answers to Distraction”, and have become recognized around the world as authorities on the subject. They continue to collaborate and recently released ADHD 2.0, exploring new science and strategies.Recognized by his peers as one of the Best Doctors in America since 1997, Dr. Ratey was recently honored by the Massachusetts Psychiatric Society as "Outstanding Psychiatrist of the Year" for advancing the field. Dr. Ratey and his work are frequently profiled in the media, where he's been featured on ABC, CBS, NBC, PBS and NPR, as well as in The New York Times, Newsweek, The Washington Post, US News and World Report, Men's Health, and other national publications. Dr. Ratey maintains an active practice in Cambridge, MA and Los Angeles, CA.Resources:John Ratey MD website“Spark” by John J Ratey, MD with Eric Hagerman“ADHD 2.0” by Edward M Hallowell, MD and John J Ratey, MD“Driven to Distraction” by Edward M Hallowell, MD and John J Ratey, MDLearn more about Dr. Laura on her website: https://drlaura.liveFor more resources, look into Dr. Laura's organizations: Canada Career CounsellingCalgary Career CounsellingSynthesis Psychology
“What makes aerobic exercise so powerful is that it's our evolutionary method of generating that spark. It lights on fire on every level of your brain, from stoking up the neurons' metabolic furnaces to forgiving the very structures that transmit information from one synapse to the next.” John Ratey, author of Spark: The Revolutionary New Science of Exercise and the Brain On today's Episode #277 we will cover ✔ A review of EP 177 on "Transforming the Mind Using Athletics and Neuroscience" to see what's new. ✔ A look at Dr. Wendy Suzuki's Brain-Changing Protocol to strengthen our hippocampus and prefrontal cortex. ✔ How to Create Your Own "Spark" to Take Your Results to New Heights. And in today's episode, I want us to all dive a bit deeper, beyond what I'll uncover with the research, and look at this spark in our own lives. I want us to learn how to access this spark that John Ratey talks about, how to generate energy with this spark through exercise, and then figure out what we will do with this spark, or energy, once we've learned to create it, to go take ourselves to higher levels of achievement, all by using exercise and science, to take us there. I want to welcome you back to The Neuroscience Meets Social and Emotional Learning Podcast, where we cover the science-based evidence behind social and emotional learning (for schools) and emotional intelligence training (in the workplace) with tools, ideas and strategies that we can all use immediately, with our brain in mind. I'm Andrea Samadi, an author, and educator with a passion for learning specifically on the topics of health, wellbeing and productivity, and launched this podcast almost 4 years ago, to share how important an understanding of our brain is, for our everyday life and results. For today's episode #277, we are going back to another favorite episode of mine, #122 on “Transforming the Mind Using Athletics and Neuroscience”[i] that we released April 9, 2021, after we interviewed Paul Zientarksi, the former PE teacher from Naperville Central High School, who reinvented physical education using the understanding of simple neuroscience. In this previous episode, we combined what we learned from Paul Zientarski,[ii] with our interview with Dr. John Ratey[iii], and his book Spark, that cemented the idea of the profound impact that exercise has on our cognitive and mental health. For today's episode, #277, we will go back to episode #122 on “Transforming the Mind Using Athletics and Neuroscience” and see what's new with the research that might be able to take our understanding a bit deeper. I know that we all are clear on the fact that exercise creates that glorious protein called BDNF that we just reviewed thoroughly on EPISODE #274[iv] and even how this protein that is released when we exercise, is reduced in the brain of someone who has developed Alzheimer's Disease, showing us that exercise is an imminent solution for the prevention of cognitive decline, or at least delaying this from happening for as long as we can. Which leads me look deeper into the research on this topic, and I went straight to the work of neuroscientist and author, Dr. Wendy Suzuki, whose TED TALK on “The Brain-Changing Effects of Exercise”[v] has over 15 million views. I remember when her TED TALK came out (in 2017) and someone in my network sent it over to me and I immediately asked Dr. Suzuki to come on the podcast. After hearing what her schedule is like over the years, and the research she is involved with as the incoming Dean of Arts and Sciences at NYU[vi], I do understand now why I never did hear back from her on this request. Her TED TALK impacted me in a way where I knew I would need to focus on what she has discovered about the powerful effects of physical activity on the brain and that “by simply moving your body, this has lasting protective, benefits to the brain.” (Dr. Suzuki). Dr. Suzuki's TED TALK, that came out years before we had looked at this topic on the benefits of exercise on the brain, that we started to unwrap with our interview with Dr. Ratey, explains how she was at the height of her work as a leading researcher on memory and the brain, when she stuck her head out of her lab she realized she was lacking in social interaction and had gained 25 LBS. She mentioned she was miserable, and launched her own exercise program, which is when she noticed things changing with her own brain. Not only did her mood improve, and she felt stronger, but she started to notice that her difficult work (grant writing which I know takes more brain power and patience than most of us have available on a day to day basis) but she noticed this daunting task was surprisingly getting easier for her, and she stopped and thought “What's going on here? Could it possibly be my new exercise routine?” I related to what she was saying (on many levels as I spent quite a few years working on grant writing) while also understanding there is no way I could ever sit at my desk and navigate through the research I need to do, without a daily exercise routine. What about you? If you are listening to this episode, and caught the fitness bug at some point in your life, I wonder WHAT it was that inspired you to make physical activity a part of your daily routine? When I thought about it, I would have to go back years to when I first noticed that exercise was something that just made me work better. I remember something clicked for me after high school, when I was at University, and spent my summers lifeguarding, to pay for that next year of school. In order to get the best pools as a lifeguard, in the City of North York where I grew up in Toronto, Canada, that were worth spending the entire summer at, there was this annual lifeguard triathlon, and those who participated, usually were given their first choice of the pool they wanted to work at. It was one of those “you'd better participate” and then you knew you would have a better chance at being happy with your work environment that summer. And for many of us, living in Toronto, we lived for those summer months, poolside, with those we connected the most within our social circles, and many of us (or maybe it was just me) spent the entire winter dreaming of this special time of year, when the snow and ice melted, and the summer breeze filled the air. So, one year, I had set my mind of winning this summer triathlon, and started training for it in the winter. I joined the local YMCA and remember taking the bus from my house in Don-Mills to the YMCA on Sheppard and Bayview (at least a 30-min bus ride) where I would train, with the vision that I'd have a fancy pool to work at, with all of my favorite friends, while earning the money I needed to pay for University. As soon as the snow melted, I remember riding my bike, or rollerblading to the Y, but it was those days training for this one event that summer, that hooked me on being a regular daily exerciser, for the rest of my life. An update on the triathlon that summer: I almost came in first, if I hadn't have slipped and fell on the pool deck before the run, that was the final event. I was leading the whole race until my competitor, whose name I'll never forget, passed me in that last stretch towards the finish line when I had nothing left to give. Good for her, I think today, as she motivated me in future years to keep training, and while we both got the pools we wanted, I know her love of athletics stayed with her for her lifetime as well. Until revisiting this episode, I never really thought back to when I got the exercise bug, since it's now became a non-negotiable part of my daily routine. When I heard Dr. Suzuki's story, and learned about other people's motivation for starting an exercise program, I thought it might help those listening to reflect back on their own story. It is interesting to think back to what is was that “sparked” this habit change, and made it stick, and if this isn't a habit that you find interesting, at all, I'm hoping something in this episode creates that “spark” for you to perhaps begin your own program, with the health of your brain in mind. Here's where the research gets exciting! Dr. Suzuki mentions that “exercise is the most transformative thing that you can do for your brain” and listed some reasons that I think we have all heard of today. She notes that with one 45-minute exercise session: YOUR MOOD IMPROVES: Exercise has immediate effects on your brain. One single workout she says, “increases neurotransmitters like dopamine, serotonin, and noradrenaline that will increase your mood immediately.” I think we can all agree on this one, and it's one of the main reasons I've kept up my daily routine. I'm not much fun without these neurotransmitters flowing in my brain. YOUR FOCUS, ATTENTION AND EVEN YOUR REACTION TIME IMPROVE: and that this improved focus “can last up to 2 hours after you exercise.” Now I'm starting to think because I know in order to do difficult cognitive work, like reading through Pubmed.gov or something, I have to tire myself out early, and the harder the workout, the better I can think and focus on difficult work. I remember telling Dr. Ratey this in our interview and he said that's why they had the students exercising before school, to prime their brain for learning. BUT DID YOU KNOW THIS? THIS IS IMPORTANT… Before switching her work to the impacts of exercise and the brain, Dr. Suzuki was one of the world's leading researchers on memory. So of course, as she began to look at the impact of exercise on the brain, she would be looking at everything through the lens of a researcher whose spent years looking at the hippocampus (the brain's memory center). It's her next points about how exercise improves our brain, through her memory research lens, that caught my attention. She adds: EXERCISE PRODUCES NEW BRAIN CELLS IN THE HIPPOCAMPUS: and this increases the volume of your hippocampus, improving your long-term memory. We have covered how to improve our memory, with unique memory hacks on a few episodes on this podcast, one with EPISODE #149 with our interview with Dave Farrow, Two-Time Guinness World Record Holder on “Focus, Fatigue and Memory Hacks”[vii] or even EPISODE #217 on “Science-Based Tricks to improve Productivity and Never Forget Anything.”[viii] But never once did we talk about the hippocampus (our brain's memory center) in these episodes. Now Dr. Suzuki, a leading researcher on memory, exercise and the brain, tells us that exercise can make the part of our brain responsible for our memory, bigger? And with our brain, we all know that size matters. THE MORE YOU EXERCISE, THE BIGGER AND STRONGER THE PREFRONTAL CORTEX GETS: So now we know that in addition to our memory center, (our hippocampus) that increases with exercise, we can add that the part of our brain that's responsible for decision making, cognitive control, attention and focus, also gets bigger with exercise, and Dr. Suzuki elaborates that “these are the two areas of the brain most susceptible to neurodegenerative diseases and cognitive decline in aging. While Dr. Suzuki says that “by increasing exercise over your lifetime, you're not going to cure Alzheimer's or Dementia, but what you will do is create the strongest and largest prefrontal cortex so that it takes longer for the disease to have an effect.” (Dr. Suzuki). The whole reason why I spend all my spare time writing these podcast episodes, recording them, and putting them out to the world, for you, the listener, (and for me as well to keep learning) is that I do believe that small changes that we can all make, have the ability to completely transform our health, wellbeing and life. Take for example, the recent episode we did on “The Damaging Impacts of Sugar on the Brain and Body”[ix] where we covered 2 people who were measuring their blood sugar. The only reason I had the data for this episode, was that someone close to me asked me for advice. One day, this person said to me, “if I was to do just a couple of things to improve my health, what would you suggest I do?” Now this person rarely ever comes to me for advice, so when it happened, I took the moment seriously. I looked them directly in the eye, and like Dr. Jacoby said to me when I asked him the same question, I answered back, without wavering, “You need to cut out sugar (and that means anything that turns into sugar after you eat it, like the obvious candy, bread, and alcohol and then measure your blood to see exactly how what you are eating affects you personally) and then you never eat those things again.” That was it. In 30 days, this person lowered their A1C levels from the danger zone of 8.5 to 7.0. Once the behavior changes, so do the results. We can potentially reverse diabetes and pre-diabetes with this advice (and I say that not from the advice of my doctor, Dr. Jacoby, who swore that chronic disease is directly linked to lifestyle). Like Dr. Jacoby, I'm pretty militant about health, so my advice if you want to make changes with YOUR health, is to think of your own personal motivation for this change, and then find someone who won't let you get away with reverting back to your old habits and behaviors, so that you'll stick to the changes that support your brain health So, back to Dr. Suzuki's research. She mentioned that she often gets asked, “what's the minimum amount of exercise that I would need to do, to get these changes in the brain?” and here's what she suggests: DR. SUZUKI BRAIN PROTOCOL: Dr. Suzuki's research revealed that the minimum amount of exercise you would need to do, to get these brain health benefits, would be 3-4 days a week, 30-45 minute sessions of aerobic activity, at an intensity that's enough to get your heart rate up. She says you don't have to go crazy, and I agree with her on this one. Here's something interesting I learned this year. Since I measure everything, I learned that certain activities get my heart rate just as high as my runs up the mountain. Activities like walking outside, lighter workouts on the elliptical, or even vacuuming the house, all get my heart rate up into ZONE 3 (70-80% of my maximum heart rate, or what would be considered a moderate exercise level). This was shocking to me, as I realized I could change up some of my activities, and save time, as long as I was able to get my heart rate up long enough for those brain benefits to take hold (for 30-45 minutes). THINKING CREATIVELY WITH EXERCISE: Now you can start to think creatively about aerobic activity. I recently noticed something while recording these podcast episodes. My WHOOP device started to log my activity recording as “other” and each time I finish recording, I would be notified, and could see that out of a 25 minutes recording session, I spent 70-80% of my maximum heart rate at the moderate exercise level. I'm not saying that sitting and recording for 25 minutes can replace a workout, but it opened my eyes to how strenuous public speaking can be on the body. I remember hearing speaker and author Brendon Burchard talking about how speaking in public “results in the same strain on his body as running a marathon each day.”[x] My WHOOP device was telling me the same story, and I've even noticed that when recording, I'm engaging muscles in my stomach to breathe, and it honestly feels like a workout session. If you look at a graph of a typical hiking session, where I'm running up and down a mountain, my heart rate pattern is similar to when I'm recording a podcast episode, and recording or speaking into a mic logged me at 70-80% of my HR, which is ZONE 3 or a moderate exercise level. I do spend most of my hikes in ZONE 4 at 80-90% of my maximum heart rate, or the “hard” target zone, so I'm not going to replace this activity for speaking, but it really did open my eyes to thinking creatively with how else I can get my heart rate up for 45 minute sessions, with my brain in mind. WHAT ELSE DOES DR. SUZUKI'S RESEARCH REVEAL? While looking at the benefits of exercise on our brain, I wanted to go a bit deeper into what the research reveals, and there were a few more important details that I learned from Dr. Suzuki. She was interviewed on Dr. Andrew Huberman's podcast on “Boosting Attention and Memory with Science-Based Tools”[xi] where she gave Dr. Huberman an overview of the most important points from her TED TALK, that now informed the research she was doing on exercise and the brain, through the lens of a leading researcher on memory. BDNF, OUR HIPPOCAMPUS AND WHERE MEMORIES ARE STORED Dr. Suzuki reaffirms some of what we've already covered, that “BDNF goes directly to our hippocampus and helps new brain cells to grow” which is what we knew from Dr. Ratey, who said that “BDNF is like Miracle-Go for the brain” and it's from moving our muscles that this protein is created, helping us to improve “our highest thought processes.” But Dr. Huberman wanted to dive a bit deeper into where our memories are actually stored in our brain and asked “isn't the hippocampus involved in encoding memories, but not with the storage of memories? Memory storage (he asks) was in the neocortex or other overlying areas of the brain?” and Dr. Suzuki replies that he asked a tricky question because “memories are stored in the hippocampus for a very long time.”[xii] While she elaborates that people want to know “well how long are they there for before moving to the cortex” and she jokes “4 years, people want to know? Is that how long our memories are stored in our hippocampus?” I don't need to be a neuroscientist to think that it doesn't matter how long our memories are stored in our hippocampus, but I want this part of my brain to be as healthy, as big and fluffy (as she describes it) so that I can remain as sharp as I can as I'm aging. Not a day goes by that I go to grab a name of someone, and it's not there, so this part of our brain is a muscle that needs to be worked, just as we would be moving our body with exercise. LONDON CAB DRIVERS Which led my mind back to the research that emerged with the hippocampus of London cab drivers. This part of their brain was “significantly larger in London cab drivers due to the mental workout they get while navigating the 25,000 streets of London.”[xiii] REVIEW AND CONCLUSION: To review and conclude this episode where we looked back at EPISODE #122 on “Transforming the Brain Using Athletics and Neuroscience” I think we've got a few NEW details to help build this case for the importance of adding at least, or at a minimum, 4 days a week of 45 minute moderate aerobic sessions to build a stronger, more resilient hippocampus, to help improve our thinking, decision-making, and our memory center, ensuring that neurodegenerative diseases that could possibly come our way with age, will at least be delayed, as remember with our brain, size does matter. In the beginning of this episode, we spoke about a spark that exercise can create, that can help us to generate energy that we can use in our daily life. I mentioned where my spark began, training for the annual lifeguard triathlon in Toronto, to pay for my University classes, and I wonder: IF YOU HAVE A REGULAR EXERCISE PROGRAM: If you have incorporated exercise into your daily routine, what it was that inspired you to begin? What was it that kept this habit going for you? Have you noticed specific examples of how your exercise program has transformed your brain (like Dr. Suzuki noticed with her grant writing getting easier, and I noticed with being able to sit for longer periods of time and be focused on higher cognitive work)? Have you ever thought about what exercise was doing for your brain, down to your memory center (how it makes it bigger and stronger) or your prefrontal cortex? Were you aware of how you were building the size of your brain with exercise to at least prevent the onset of cognitive decline as we age? IF YOU DON'T HAVE AN EXERCISE PROGRAM: If you aren't incorporating 3-4 days of aerobic activity lasting 30-45 minutes in your daily routine, does this research that shows how building a stronger, fluffier more resilient hippocampus and prefrontal cortex make you think about starting a routine? If the answer to this is yes, and you aren't sure where to begin, check out our EPISODE on the TOP 5 Health Staples[xiv] where we covered how to get started with an exercise program as an Alzheimer's Disease Prevention Strategy. Were you as surprised as I was about my WHOOP device picking up my heart rate while recording a podcast episode, showing us that we can get creative with how we increase our heart rate (like with vacuuming, or walking, or other activities where you don't need to go crazy)? Can you think of some NEW and CREATIVE ways to start to move your body that could help your brain and cognition, now that you have seen this research? Once you do begin this regular daily routine, I promise you that you will start to feel better. Like cutting out sugar, you will notice immediate changes in your body (mentally and physically), and you will start to notice that you have more creative energy that you can direct in many different places. I promise you that this decision will “spark” something in you, that could possibly be the turning point that you needed to change your life forever. Since I feel so strongly about health and wellness for all of us, I want to extend an offer to you. If you are listening to this episode, and you want to make an improvement with your health and wellness, and you are stuck, unsure of where to begin, send me an email to andrea@achieveit360.com and let me know where you are starting from. This is just me here offering to give you a bit of time if you feel stuck in some way, without having to worry if I'll be selling you into some sort of coaching program. Sometimes in order to get started, we just have to make the decision, and talking to someone even for a few minutes, could be all you would need to “spark” some action of your end. If this is where you are sitting right now, don't hesitate to reach out to me. I'll close out this episode with a quote from Dr. John Ratey who said that “exercise is the single best thing you can do for your brain in terms of mood, memory and learning.” I'm going to add that it's the best thing we can do for ourselves as we age, to supercharge our hippocampus (our memory center) and prefrontal cortex (what we need to think) and build a stronger, more resilient brain so it will take longer for these degenerative diseases that we all know about, to have an effect. And with that, I'll make a promise back to you that I'll keep thinking up new ideas to share with you here, because I know now that writing AND recording is good for my brain. I'll see you next week as we look at EPISODE #124 on “How to be a Neuroscience Researcher” and looking back at this episode, I'll have to think really hard on how to make this one a bit more creative. See you next week. FOLLOW ANDREA SAMADI: YouTube Channel: https://www.youtube.com/c/AndreaSamadi Website https://www.achieveit360.com/ LinkedIn: https://www.linkedin.com/in/samadi/ Facebook: https://www.facebook.com/Achieveit360com Neuroscience Meets SEL Facebook Group https://www.facebook.com/groups/2975814899101697 Twitter: https://twitter.com/andreasamadi Instagram: https://www.instagram.com/andreasamadi/ REFERENCES: [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #122 on Transforming the Mind Using Athletics and Neuroscience https://andreasamadi.podbean.com/e/brain-fact-friday-on-transforming-the-mind-using-athletics-and-neuroscience/ [ii] 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/ [iii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #116 with John J. Ratey, MD 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/ [iv]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #274 on “What's NEW with BDNF: Building a Faster, Stronger, More Resilient Brain” https://andreasamadi.podbean.com/e/brain-fact-friday-what-s-new-with-bdnf-building-a-faster-stronger-more-resilient-brain/ [v] The Brain-Changing Effects of Exercise with Wendy Suzuki, 2017 https://www.ted.com/talks/wendy_suzuki_the_brain_changing_benefits_of_exercise?language=en [vi] Wendy Suzuki https://as.nyu.edu/faculty/wendy-suzuki.html [vii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #149 on “Focus, Fatigue and Memory Hacks for Students and the Worplace”https://andreasamadi.podbean.com/e/2-time-guinness-world-record-holder-dave-farrow-on-focus-fatigue-and-memory-hacks-for-students-and-the-workplace/ [viii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #217 on “Science-Based Tricks to improve Productivity and Never Forget Anything.” https://andreasamadi.podbean.com/e/brain-fact-friday-on-science-based-tricks-to-improve-productivity-and-never-forget-anything/ [ix]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #275 on “The Damaging Effects 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/ [x] Brendon Burchard's High Performance Habits Story by Amy Anderson https://brendon.com/blog/success/ [xi]Dr. Wendy Suzuki on The Huberman Lab Podcast #73 “Boosting Attention and Memory with Science-Based Tools” https://www.youtube.com/watch?v=099hgtRoUZw [xii] Dr. Wendy Suzuki on The Huberman Lab Podcast #73 “Boosting Attention and Memory with Science-Based Tools” https://www.youtube.com/watch?v=099hgtRoUZw 38:26 time stamp [xiii] Taxi Cab Drivers' Brains Grow to Navigate London's Streets By Ferri Jabr December 8, 2011 https://www.scientificamerican.com/article/london-taxi-memory/ [xiv] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #87 on “The Top 5 Brain Health and Alzheimer's Prevention Strategies” https://andreasamadi.podbean.com/e/do-you-know-the-top-5-brain-health-and-alzheimers-prevention-strategies-with-andrea-samadi/
“It's well understood that this chronic disease (type 2 diabetes) is linked to lifestyle. Combine a diet high in sugar (including fruits, honey, and starch, all of which turn into varying amounts of sugar when digested) with a lack of exercise and the results will be type 2 diabetes with the miserable complications that come with it.” (An excerpt from Dr. Richard Jacoby, co-author of Sugar Crush: How to Reduce Inflammation, Reverse Nerve Damage, and Reclaim Good Health.” I want to welcome you back to The Neuroscience Meets Social and Emotional Learning Podcast where we bridge the gap between theory and practice, with strategies, tools and ideas we can all use immediately, applied to the most current brain research to heighten productivity in our schools, sports environments and modern workplaces. I'm Andrea Samadi and launched this podcast almost 4 years ago, to share how important an understanding of our brain is for our everyday life and results. For today's episode #275, we will revisit one of my favorite episodes #117[i] on “The Damaging Impact of Sugar on the Brain and Body” to review what we covered, and see if there's anything else important that the research has revealed. There's a lot that's NEW with this topic, but as I reviewed this past episode, I had completely forgotten some of the details we covered a few years ago, that are very important. Today we will cover: ✔What sugar does to the brain, cognition and well-being. ✔How sugar contributes to cognitive decline and Alzheimer's Disease. ✔That we all have individual journeys on our pathway towards optimal health and well-being. ✔Where my health took a turn towards wellness in 2005 and again in 2014 with the hope that my health story will give you some thoughts with your health story. ✔We looked at 2 people's blood glucose results to see what each person learned from using a glucose monitor. ✔3 Tips You Can Implement Immediately for Improved Health, Clarity and Well-Being. You can review this past episode by clicking on the link in the show notes but for today's episode, we are going to dive a bit deeper with what sugar does to the brain, body, cognition and our health by tying in what has emerged since that first episode. We will look at the results of two people who've been tracking their blood glucose levels with the Freestyle Libre Glucose Monitor[ii] to see what patterns emerge eating certain foods. The first individual we will look at, had A1C levels that have recently gone into the danger zone, signaling type-2 diabetes, showing an A1C level of over 8.5 on a recent blood test. I'm the second chart, and am not insulin resistant, but know that sugar doesn't work for me at all. I don't need a blood test to know that it makes me feel horrendous. My A1C levels sit around 5.8, which is in line with someone on a lower carbohydrate, and higher fat diet.[iii] This episode is not about the best diet to choose and when I sat down to write this, I quickly saw that this topic of health, especially as it relates to nutrition is such a challenging and difficult one to cover, as not one size fits all. I do want to acknowledge that there are many different diet plans out there, and that I'm not here to say one is better than another. I recognize that it's downright frustrating when you are doing everything the right way, (eating clean and exercising) and you are seeing zero results. This seems to be especially true in the area of weight loss, where I recently saw a post from Chris Cornell, who shares his weight loss strategies on Twitter, and asked what ended up being a highly controversial question “why are most people unable to achieve significant and sustainable weight (fat) loss through lifestyle modifications?” He added “I'm guessing some people have something amiss with their regulatory mechanism. For many, I believe it's that they are unable to regulate the crap foods they've been eating.” I'll share what I learned over the past few weeks that might shed some light into why it's so difficult to make shift with what we eat, and why one bad food choice can often set us up to sabotage ourselves to continue making poor food choices with that snowball effect. Today we will put the focus on what we can control (using the data I uncovered with this glucose monitor) to inform our action steps at the end of this episode. There's so much to this problem that includes things we can't control (our heredity, hormones, stress levels to name a few factors) so I'm going to make it easy. Let's focus ONLY on what sugar does to the brain and body. I want to acknowledge that we are all different, and your path is probably going to be different from mine, but I'm sure some of what I will share will resonate with you. We all hit a point where we know something isn't right, and go to the doctor looking for a solution. I really don't believe in accidents, and when we “feel” like something is off with our health, I think it's important to listen to our intuition here, and look into it. My journey towards looking for the “right diet” plan began in 2005 (before I had children) when I was looking for a solution for why my feet were going numb during exercise, and there were many twists and turns along the way, before things began to “click” for me. When I felt that something was off with numbness in my feet, I went to a foot doctor to look for answers. Looking back now, this decision, I think moved the needle of health and wellness the most for me personally over the past 2 decades, as the foot doctor I went to see was Dr. Richard Jacoby, the author of Sugar Crush: How to Reduce Inflammation, Reverse Nerve Damage and Reclaim Good Health.[iv] Dr. Jacoby[v] took one look at me and said “you don't look like the typical patient I usually see. People come to me in their late 50s and 60s” (I was around 33 back then and people who were in their 50s (like I am today) were ancient to me so I was starting to think I was in the wrong place). He went on to say that people came in with different types of health problems, and his job was to help them solve these problems.” Over the years, he became excellent with his advice for people, leading him to appear in many of those Top Doctor Lists for 2003, 2005, 2008 and 2010) and he just asked his patients to do 2 things. He asked them to eliminate sugar from their diet, and make sure they are taking omega-3 fatty acids, since most Americans are deficient here.[vi] I started to think maybe my running shoes were too tight and felt bad for wasting his time, as I didn't think his advice was going to help me, but I looked at him and said, “that's easy enough” as I was already doing one of his suggestions. Next was to eliminate sugar, which I did, not know how much it would completely change my health. Of course, our health requires constant work, and this change didn't last forever. My next turn was around 2014, 10 years later. I remember cooking my children dinner, standing at the stove, and not knowing what I should eat, leading me to google “healthy eating” and that led me to the work of fitness model and trainer, Jason Wittrock[vii], known as the blood sugar king. Jason is on a war against diabetes and obesity, that we will mention a bit later on this episode. The point here is that there's no straight line. I think we all have our own individual path to figure out with our own “individual secrets” to unlock our optimal levels of health, and I've still not figured all of mine out yet, but as I'm approaching age 52, I feel better now, than I did at age 30. Dr. Jacoby's book Sugar Crush says it all. He says that: It was not an accident that I ended up at Dr. Jacoby's offices that day, and I thought about him while actually measuring my glucose levels for this episode. Before I get to the results of what each of us discovered in this process of measuring our glucose levels, I think it's important to note what we learned on that first episode that I had forgotten because we can't remember everything, just what's important to us—and this is very important at the moment. Since last week's episode was about “Building a Faster, Stronger, Resilient Brain, by Understanding Brain-Derived Neurotrophic Factor (BDNF)”[viii] or the compound that Dr. Ratey says is crucial for preventing cognitive decline and Alzheimer's Disease. I want to focus this episode on something Dr. Ratey said that really made me think. He said, did you know that “High glucose levels are toxic to the brain, and limits the production of this glorious compound BDNF that has such a profound effect on cognition and well-being?” Dr. Ratey's quote made me think back to a BONUS episode I did for Podbean's Wellness week[ix] that goes right along with what Dr. Ratey said. It was a quote from Dr. David Perlmutter, who wrote the foreword to Dr. Ratey's book Go Wild![x] and it was Dr. Perlmutter's documentary on Alzheimer's Disease that made me think hard about our Top 5 Health and Wellness staples. Dr. Perlmutter said DID YOU KNOW THAT: Sugar in the brain “looks like Alzheimer's” in the brain, and that “60% of cognitive decline is related to how you handle blood sugar?”[xi] He says that “elevated blood sugar shrinks the brain.” I had to take these words and create a visual to bring this to light. Sometimes you can hear the words of something, but until you can actually see and feel the words come to life, like the image I put in the show notes, there isn't as much meaning to what we might be reading. I think the image of a healthy brain, next to a severely shrunken Alzheimer's brain, is an image I'll never forget. It was sugar that caused this brain to shrink. Remember that quote from Dr. Dale Bredesen from our last episode that said: Why would any of us knowingly choose this for ourselves? Why would we buy each other gifts at holidays that include things that science reveals are toxic to the brain? Why do teachers reward children with candy at school? Why do we stand around eating cake at the end of a church service? I know, because it tastes good. But it's here we will take the information we are learning, connect the dots to form knowledge and then apply this knowledge to become wise. This is where we go from theory to practice with this podcast. I might be told I'm a bit on the boring side these days, as I'm cutting out all the food that are fun for us, but I'm doing this with the purpose of improving clarity, focus and performance on a day to day basis. WHAT DID WE LEARN BY MEASURING BLOOD SUGAR LEVELS? I'm sure you've seen people measuring their blood sugar, and sharing how this data helps them to make better choices with the foods they eat. I first saw this device with Jason Wittrock,[xii] who we mentioned earlier, and interviewed on EP 94[xiii]. If you go to his Instagram page, you'll see many tests he's done with a variety of different foods, drinks and snacks to see how each one affects his blood sugar levels, and there were many surprises. If you're curious, go to his page and look at his tests, especially when he tested white rice. It was interesting that hot white rice spiked his blood sugar into the danger zone, but when he applied the cooling theory and put the rice in the fridge for 24 hours, it kept his blood sugar in the safe zone. He mentions at the end of every episode that the foods that took his blood sugar into the danger zone should be avoided by someone who is insulin resistant or who has type 2 diabetes. Week 1: Feb 3-10 You can see my week one blood sugar averages as very stable, around 96 mg, with no spikes anywhere. That first week, I almost gave up measuring as I pretty much eat the same foods every day and I was getting the same spikes every day. Around 9am I eat breakfast (usually Ezekiel bread with peanut butter) and you can see this is typically when my blood sugar spikes the most, around 9am. Since I'm not diabetic, my blood sugar goes back to normal pretty quickly. Around 12pm I'll have a protein shake with almond milk, (with strawberries, avocado, spinach and fiber) that doesn't spike blood sugar, and usually around 3pm I'll have eggs (sometimes with bacon) with the other avocado half. Everything on my chart was predictable, no surprises, even on the days that I ate some chocolate, something I do when I have writing blocks. Since I'm not diabetic or insulin resistant, small amounts of sugar don't seem to do much to my blood sugar. But look at what happened when I travelled in week 2. Week 2, I was away from home, and ate something I don't usually eat. Normally, I bring food with me when I travel, as it does save money and time trying to find a place to eat, but this time, it was a quick trip, so I didn't. Look at the second graph in the show notes and you can see what happened when I was away for the weekend. You will see 2 times my blood sugar rose up. Once with a turkey sandwich on whole wheat bread from a place called Jersey Mikes around 3pm, and again around 9pm that night. I usually follow an eating schedule where I would never eat past 5:30pm at night (intermittent fasting where I don't eat for a 16 hour window, and eat healthy foods in an 8 hour window) but the event we were at ended late, so a group of us decided to order food from a local Thai restaurant. I love Thai food (especially Pad Thai) so that's what I ordered. This meal (that was delicious) but it took my blood sugar way over 200, putting me in the danger zone with this meal. It did stable out in the night, but here's what was interesting for me. Whenever I eat something off my usual plan, I feel starving the next day. It just messes up the whole next day for me, and while it was worth it to sit and enjoy a meal with others, it is good to know what happens to our body when we overload it with high glucose foods. If you look at the second graph, the next day, my blood sugar kept dipping too low (where it dipped low and was showing red, was when I felt insanely hungry) and it would've been easy to eat something else off the usual menu, showing how one choice can impact the series of choices you make over the next few days. This was eye-opening to me. Now let's look at the graph of someone who has just crossed the threshold of being diabetic. I didn't even pick a sugary food for this example, which would have obviously spiked blood sugar. What happens to someone who is diabetic? “Diabetes is a problem with your body that causes blood sugar (also called blood glucose) levels to rise higher than normal. This is also called hyperglycemia. When you eat, your body breaks food down into sugar and sends it into the blood. Insulin then helps move the sugar from the blood into your cells.”[xiv] For a person with diabetes, there is a problem with insulin. But, not everyone with diabetes has the same problem. There are different types of diabetes—type 1, type 2 and gestational diabetes. If you have type 2 diabetes, your body does not use insulin properly. This is called insulin resistance. At first, your cells make extra insulin to make up for it. But, over time your pancreas can't make enough insulin to keep your blood sugar at normal levels. Type 2 diabetes develops most often in middle-aged and older adults but can appear in young people. WEEK 1 with TYPE 2 DIABETIC PERSON: Week 1 he noticed spikes with foods that were high in carbs (like bread) that stayed high well into the night and only started to come down to normal levels by 9am. The obvious take-away from this was that for someone who has passed the threshold with diabetes, or in the danger zone that they will eventually need to see the doctor to take medicine to keep their blood sugar levels stable. For some people, diet and exercise could be the answer to regulate blood sugar, but if your blood sugar is staying high, for too long, remember “glucose in the brain is toxic to the brain” and that “elevated blood sugar shrinks the brain” or even that “sugar in the brain looks like Alzheimer's in the brain. If you are insulin resistant or have type 2 diabetes, then knowing how your body reacts to sugar could be the difference between life and death. WEEK 2 Be careful of thinking "I've got this" and make a poor food choice. Here's the graph after eating homemade pizza. A better choice for pizza dough would be cauliflower pizza dough that you can find at your local grocery store that keeps blood sugar levels stable. Once you have seen and felt a blood sugar spike, especially for someone working hard to keep their blood sugar levels stable, this was enough to make this person choose foods that did not cause a blood sugar spike and glucose levels remained under 150. Until they thought “oh I've got this blood sugar thing” and made homemade pizza with store bought dough, you will see this raised his blood sugar well into the danger zone over 200, just like my Pad Thai. REVIEW AND CONCLUSION So taking what we learned from our last episode on the damaging impacts of sugar on the brain, we know that glucose is toxic to the brain, so a person with this data would now need to make a data informed decision to not eat foods that spike their blood sugar. This is one of those things that's easier said than done. How do you make huge lifestyle changes like this? I think it gets to the point that you'll do it if your life depends on it. Like I remember that math teacher, Sergei with tears in his eyes on the hiking trail. You'll make changes when your doctor tells you loud and clear you have no other option. Make room for your health or you'll need to make room for your illness. We will conclude this episode with some tips on how to make actionable changes if you don't know where to begin in your journey towards improved health and well-being. TIP 1: LEARN WHAT FOODS ARE LOW-GLYCEMIC and replace what you used to eat (that spiked your blood sugar) with something else that doesn't. This is going to be the biggest change as I remember looking at Dr. Jacoby and saying, “you mean bananas are high in sugar?” and he said “yes” and handed me a list of low glycemic fruits that included blueberries and raspberries (that Jason Wittrock tested and they kept his blood sugar low). I found some great resources for low glycemic foods from Dr. Daniel Amen.[xv] TIP 2: DISCOVER THE MEAL PLAN THAT MAKES YOU FEEL THE BEST: There's so many different options and I only chose the meal plan I eat because in my late 20s I was diagnosed with Polycystic Ovarian Syndrome[xvi] (the most common causes of female infertility) and who would have known that the diet plan that would work the best for me, and completely reverse this health problem, was to eat a diet similar to someone who is diabetic. I bought the PCOS Diet Book[xvii] that surprisingly was written to also help protect someone against diabetes and heart disease. TIP 3: 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. Making the following changes will change your brain, improve cognition, focus and help lead you towards improved results, and away from diabetes and Alzheimer's Disease. I hope you find these tips as helpful as I did. I only discovered this pathway because I so happened to book an appointment with a doctor who believes that peripheral neuropathy (that numbness I felt in my feet during exercise) is an early sign for what he's seen in his patients over the years… The final thoughts come from Dr. Jacoby, who pleads with us: I'd love to hear what you think of this episode! Do you know how YOUR body responds to sugar? Have you ever measured your glucose levels? This data will help inform many of your decisions related to the foods you will eat. I know I'm going to stick to eating those low glycemic foods that keep my blood sugar levels and hunger levels stable, until I make it back to my hometown in Toronto, where I'll order a Hawaiian slice at the famous Pizza Pizza with extra pineapple, and I'll enjoy every bite of it, because you only live once! I'll see you next week as we revisit EP #119 on “The Key Ingredients of Learning with the Brain in Mind” FOLLOW ANDREA SAMADI: YouTube Channel: https://www.youtube.com/c/AndreaSamadi Website https://www.achieveit360.com/ LinkedIn: https://www.linkedin.com/in/samadi/ Facebook: https://www.facebook.com/Achieveit360com Neuroscience Meets SEL Facebook Group https://www.facebook.com/groups/2975814899101697 Twitter: https://twitter.com/andreasamadi Instagram: https://www.instagram.com/andreasamadi/ REFERENCES: [i]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #117 “The ‘Damaging Impact of Sugar on the Brain and Body” https://andreasamadi.podbean.com/e/brain-fact-friday-on-the-damaging-impact-of-sugar-on-the-brain-and-body-with-andrea-samadi/ [ii] https://www.freestyle.abbott/us-en/home.html [iii] Lower carbohydrate and higher fat intakes are associated with higher hemoglobin A1c: findings from the UK National Diet and Nutrition Survey 2008-2016 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7413867/ [iv] Sugar Crush: How to Reduce Inflammation, Reverse Nerve Damage and Reclaim Good Health by Dr. Richard Jacoby (April 2014) https://www.amazon.com/dp/B00KPVB4OA/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1 [v] http://phoenixfootcarenetwork.com/ [vi] Study finds most Americans low in omega-3 fatty acids Published May 24, 2021 by Danielle Masterson https://www.nutraingredients-usa.com/Article/2021/05/24/Study-finds-most-Americans-low-in-omega-3-fatty-acids-could-impact-mood#:~:text=Subscribe-,Study%20finds%20most%20Americans%20low%20in%20omega,fatty%20acids%2C%20could%20impact%20mood&text=New%20research%20has%20found%20that,on%20the%20US%20Dietary%20Guidelines. [vii] Jason Wittrock https://www.instagram.com/jason.wittrock/?hl=en [viii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #114 on “Building a Faster, Stronger, More Resilient Brain by Understanding Brain Derived Neurotrophic Factor or BDNF” https://andreasamadi.podbean.com/e/brain-fact-friday-on-building-a-faster-stronger-resilient-brain-by-understanding-brain-derived-neurotrophic-factor-bdnf/ [ix] Neuroscience Meets Social and Emotional Learning Podcast BONUS EPISODE “Review of the Top 5 Health Staples Created for Podbean's Wellness Week” https://andreasamadi.podbean.com/e/bonus-episode-a-deep-dive-into-the-top-5-health-staples-and-review-of-seasons-1-4/ [x] 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 [xi] Dr. David Perlmutter's “Alzheimer's: The Science of Prevention” https://scienceofprevention.com/ [xii] https://www.instagram.com/jason.wittrock/?hl=en [xiii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #94 with Jason Wittrock on “Health, 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/ [xiv] https://diabetes.org/ [xv] 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.[xvii] The PCOS Diet Book by Collette Harris https://www.amazon.com/PCOS-Diet-Book-nutritional-polycystic/dp/0007131844
[00:03:40] Andrew tells us a little bit about a book he read recently called, ADHD 2.0, and Chris ponders the future of baby proofing his house. [00:08:53] Chris got ahead over the past few months and finally recorded a new Screencast that will be out very soon, he patched a bunch of things in Pay on the Braintree side and tells us about the migration that was done. [00:16:29] When Chris runs this long running task, he explains how he just made it a rake task. Also, if you're a student, and you want to use the GitHub Student Developer Pack to get GoRails for free, Chris shares the details. [00:23:34] Andrew brings up how he's run so many data migration tasks as rake tests and discovering the Maintenance Tasks Gem from Shopify that you should check out. Chris tells us about a FREE GoRails episode Andrea Fomera did on Maintenance Tasks that is a must to watch. [00:30:41] If you're a Junior, listen here… Chris explains how it would be a good practice for you to get in the habit of going through things and try to figure out how you made those decisions and how you can improve those decisions now that you know better and make that run seamlessly. [00:32:42] Andrew talks about what he struggled with when he started out and how he wanted to get better at data modeling but didn't understand how to do it, and we hear his thoughts on what he feels is the best way to learn.[00:33:24] We learn about an upgrade Chris needs to do on GoRails.[00:41:03] Breaking news… Andrew built and deployed his first Sinatra app, and we hear what it did.[00:47:38] Chris tells us about some little apps he made a while ago and what they did. Also, with the release of Ruby 3.2.0, there is some massive speed improvement with YJIT, Regexp, and a few other things, as well as some timeout things with Regexp.Panelists:Chris OliverAndrew MasonSponsor:HoneybadgerLinks:Jason Charnes TwitterChris Oliver TwitterAndrew Mason TwitterADHD 2.0 by Edward M. Hallowell, M.D., and John J. Ratey, M.D.GitHub Student Developer PackMaintenance Tasks-ShopifyGoRails How to manage and run Maintenance Tasks for Rails in Production with Andrea FomeraRuby 3.2.0 ReleasedRuby Radar NewsletterRuby Radar TwitterRuby for All Podcast
Does exercise really help your mood? John J. Ratey, MD is a Professor of Psychiatry at Harvard Medical School and author of “SPARK: The Revolutionary New Science of Exercise and the Brain.” Spartan Race founder and CEO Joe De Sena invited him on Spartan Up podcast to ask. "There's nothing in life that you can't walk off." In this episode, you will hear: How exercise can be used to treat depression The benefits of exercising outdoors The importance of having a goal or destination when exercising LINKS: More about John http://www.johnratey.com/ His book Spark https://amzn.to/3ryn6RF Spartan Up podcast https://podfollow.com/spartan Spartan Up podcast on YouTube https://www.youtube.com/c/SpartanUpPodcast Joe De Sena on Instagram https://www.instagram.com/realjoedesena/ SPONSORS: Spartan Up podcast is brought to you by Wild Health www.wildhealth.com Wondering which diet is right for you? What your optimal recovery routine is? How your sleep impacts performance? Wild Health will help you uncover all the answers to your health questions with a fully personalized, precision health plan, based on your DNA & bloodwork. Discover your truth - sign up at wildhealth.com with code SPARTAN10 for 10% off. This episode of Spartan Up! is brought to you by Trifecta. Unbox your best self with the food, coaching, and community support you need to reach your goals. Trifecta delivers delicious, macro-balanced meals directly to your door. Let Trifecta handle meal prep and take 40% off your first order using code SPARTAN at checkout. This episode of Spartan Up is brought to you by the EXOGEN ultrasound bone healing system. EXOGEN is a non-invasive treatment option that can help heal your broken bone in just 20 minutes a day in the comfort of your own home. If you or a loved one has broken a bone, talk to your doctor about EXOGEN. EXOGEN is indicated for the healing of nonunion fractures and for accelerating the healing of certain acute fractures, with no known contraindications. To learn more visit https://www.exogen.com/us/SPARTAN/ CREDITS: Producer – Marion Abrams, Madmotion.com Host: Joe De Sena © 2022 Spartan
Episode Highlights With Todd KashdanWhy he wrote a book on insubordination and all the connotations attached to that wordThe reason we are seeing a higher percentage than we've ever seen of people questioning societal normsWhat makes people want to cling to the status quoHow understanding this affects his parenting style and his relationshipsWhy disagreeing can be extremely beneficial to a group and why it can be the most caring thing to doWhat minority influence is and why it is important to understandStrategies we can use to have more effective groups, friendships and work environmentsStories of dissenters who have changed historyWays to nurture our kids curiosityWhy play is a virtue and how curiosity and play are the antidote to many of our current problemsHow to increase resilience and well beingHis strategy for microtransitions that can help overwhelmResources We MentionThe Art of Insubordination: How to Dissent and Defy Effectively by Todd KashdanTodd Kashdan - WebsiteSelf-Compassion: The Proven Power of Being Kind to Yourself by Dr. Kristin Neff The Blank Slate by Steven PinkerShadow Syndromes: The Mild Forms of Major Mental Disorders That Sabotage Us by John J. Ratey
We at Insight Mind Body Talk have decided our official season will run September – May, taking each summer to re-visit our “most downloaded” episodes. Why most downloaded? Jess may have her favorites, Jeanne too, but what matters most to IMBT is listening to your voice. And we heard you loud and clear through the number of downloads each episode received. What does re-visiting mean? Well, basically, that you'll be hearing the original episode again. But this time, prior to the episode, Jess will giving inside information about her thoughts on the content, highlighting key moments, and sharing additional tips not mentioned during the episode. Adults living with ADHD, an "ADHD MythBusters". Jess and guest Lynn Hyland, clinical psychologist, explore the experiences of someone with Attention Deficit Hyperactivity Disorder (ADHD). What it is, how the body and mind are influenced, and identify common misconceptions of people living with ADHD. Lynn provides tools to help manage ADHD symptoms and feel more confident moving through life. It's a relevant episode for any person with ADHD as well as their neurotypical allies. Continue Learning Jessica McCabe (note: We apologize for incorrectly stating Jessica's last name during the recording of our podcast) Youtube channel. https://www.youtube.com/channel/UC-nPM1_kSZf91ZGkcgy_95Q Edward M Hallowell, MD., John J. Ratey, MD. Book. Driven to Distraction: Recognizing and coping with Attention Deficit Disorder. Edward M. Hallowell, MD., Sue Hallowell, and Melissa Orlov. Book. Married to Distraction: How to restore intimacy and strengthen your partnership in an age of interruption. ADDitudemag.com "This is the website of an ADHD support group and it has amazing articles, podcasts, and resources." ~ Lynn Produced by Jessica Warpula Schultz Edited by Jessica Warpula SchultzMusic by Jason A. Schultz
Dr. Rachel Fryman supports adolescents and adults with ADHD. Together with clients, she explores the impact of ADHD on relationships, academic achievement, job performance, and overall well-being. Rachel helps clients to identify and incorporate strategies to manage organizational and time management challenges, so that everyday is less stressful and more meaningful. In addition to private practice, Rachel is a social worker at Adelphi University's Learning Resource Program for students with ADHD and learning differences. She teaches at Wurzweiler School of Social Work at Yeshiva University and has experience in community mental health and special education administration. Rachel earned her PhD at Smith College and received advanced clinical training from NYU Silver School of Social Work. ADHD Parent Reading List 2022 General ADHD / Parenting Books: Taking Charge of ADHD, Third Edition: The Complete, Authoritative Guide for Parents Russell A. Barkley A New Understanding of ADHD in Children and Adults: Executive Function Impairments Thomas E. Brown Driven to Distraction (Revised): Recognizing and Coping with Attention Deficit Disorder Edward M. Hallowell & John J. Ratey. What Your ADHD Child Wishes You Knew: Working Together to Empower Kids for Success in School and Life Dr. Sharon Saline ADHD: What Every Parent Needs to Know Mark L. Wolraich & Joseph F. Hagan Jr Executive Functioning for Children: Smart but Scattered: The Revolutionary "Executive Skills" Approach to Helping Kids Reach Their Potential Peg Dawson & Richard Guare Learning to Slow Down and Pay Attention: A Book for Kids about ADHD Ellen B. Dixon & Kathleen G. Nadeau The Organized Child: An Effective Program to Maximize Your Kid's Potential--in School and in Life Richard Gallagher, Elana G. Spira , & Jennifer L. Rosenblatt Executive Functioning for Teens: Smart but Scattered Teens: The "Executive Skills" Program for Helping Teens Reach Their Potential Richard Guare, Peg Dawson, & Colin Guare The Executive Functioning Workbook for Teens: Help for Unprepared, Late, and Scattered Teens Sharon A. Hansen Focus and Thrive: Executive Functioning Strategies for Teens: Tools to Get Organized, Plan Ahead, and Achieve Your Goals Laurie Chaikind McNulty Thriving with ADHD Workbook for Teens: Improve Focus, Get Organized, and Succeed Allison Tyler LCSW Executive Functioning for Home: Organizing Solutions for People with ADHD, 2nd Edition-Revised and Updated: Tips and Tools to Help You Take Charge of Your Life and Get Organized Susan Pinsky ADD-Friendly Ways to Organize Your Life: Strategies that Work Judith Kolberg & Kathleen Nadeau Children's Books: Mrs. Gorski I Think I Have the Wiggle Fidgets Barbara Esham Baxter Turns Down His Buzz: A Story for Little Kids About ADHD James M. Foley Mindfulness Activities for Kids with ADHD: Engaging Stories and Exercises to Help You Learn And Thrive Dr. Sharon Grand PhD Cory Stories: A Kid's Book about Living with ADHD Jeanne R. Kraus Young Adult Books: Ready for Take-Off: Preparing Your Teen With ADHD or LD for College Theresa E. Laurie Maitland & Patricia O. Quinn AD/HD and the College Student: The Everything Guide to Your Most Urgent Questions Patricia O. Quinn MD Survival Guide for College Students with ADHD or LD Kathleen G. Nadeau ADHD Online: Additude Mag: Inside the ADHD Mind https://www.additudemag.com/ Children and Adults with Attention-Deficit/Hyperactivity Disorder (CHADD) https://chadd.org/ Child Mind Institute https://childmind.org/topics/adhd-attention-problems/
Grab your ice-cold Fruittopia cans and slide on your toe rings, because we're coming to you from outside the locked gates of Funtown with an accidental 90s/early 2000s throwback episode just in time for March. We're paying terrible tribute to the butt rock and pop bands of our teenage liquid dreams, dishing out risky ADHD hacks that just may be worth it, and verbally showering you in a harsh mist of our everyday object-based perfume line ideas. Plus, we're finally dropping in the Hobby Collectors you've all been waiting for: The ADHD Guide to Indoor Rock Climbing, and no, this isn't another false alarm….but maybe. Just kidding, it's not. A special thank you to our sound editing apprentice Christopher/Tofu for his help on this episode, let it be known that all sound-related complaints can now be addressed to him from this day forth. Resources ADHD 2.0 by Edward M. Hallowell, M.D., John J. Ratey, M.D. | PenguinRandomHouse.com: Books
A lot of work and dedication goes into being an athlete, but Dan, the HIIT Science author and lecturer of both Rowing and Triathlon chapters, shares with us his journey from athlete, to sport science student and all the way to EXPERT sport scientist… and now - world leading COACH
Have you ever had a workout that left you feeling really good for the rest of the day? What about the clarity and energy that lasts for hours after a good jog or run? Well, there is a reason for that and in this series of podcast episodes I'm going to share some of the incredible studies and my favorite quotes and stories from the book, "Spark: The Revolutionary New Science of Exercise and the Brain" by John J. Ratey, MD with Eric Hagerman. I highly recommend this book if you are a trainer or coach, or if you have symptoms of depression, anxiety, or ADHD. This series is going to be so eye-opening and helpful for you, but the book (audio or regular) will change your life. So, do yourself a favor and get this book. I would love to hear your thoughts and experience regarding this topic. If you'd like me to cover more books like this, let me know that too! As always, train rugged and I'll see you next time on The Sandbag Queen Show. P.s. Are we friends on the Gram yet? If not, check it out here and please say hello! --- Support this podcast: https://anchor.fm/the-sandbag-queen/support
Have you ever had a workout that left you feeling really good for the rest of the day? What about the clarity and energy that lasts for hours after a good jog or run? Well, there is a reason for that and in this series of podcast episodes I'm going to share some of the incredible studies and my favorite quotes and stories from the book, "Spark: The Revolutionary New Science of Exercise and the Brain" by John J. Ratey, MD with Eric Hagerman. I highly recommend this book if you are a trainer or coach, or if you have symptoms of depression, anxiety, or ADHD. This series is going to be so eye-opening and helpful for you, but the book (audio or regular) will change your life. So, do yourself a favor and get this book. I would love to hear your thoughts and experience regarding this topic. If you'd like me to cover more books like this, let me know that too! As always, train rugged and I'll see you next time on The Sandbag Queen Show. P.s. Are we friends on the Gram yet? If not, check it out here and please say hello! --- Support this podcast: https://anchor.fm/the-sandbag-queen/support
Sut mae mynd ati i gael trefn ar ein silffoedd llyfrau?Podlediad Colli'r Plot gyda Bethan Gwanas, Dafydd Llewelyn, Siân Northey a Manon Steffan Ros.Mae 'na lot o chwerthin, chydig o bethau dadleuol ac ambell i sgwrs ddwys.Dyma restr ddarllen o'r cyfrolau a drafodwyd yn y bennodYn Fyw Yn Y Cof - John RobertsThe Gilded Ones - Namina FornaThe Great Godden - Meg RosoffBedydd Tân - Dyfed EdwardsSpark! How exercise will improve the performance of your brain - Dr John J Ratey ac Eric HagermanMazel Tov - JS MargotOn Writing - Stephen King100 Cymru (Y Mynyddoedd A Fi) - Dewi PrysorSillver Sparrow - Tayari JonesHelynt - Rebecca RobertsI Am Thunder - Muhammad KhanY Gwynt Braf - Gwyn Parry
Eleanor and Kristen talk about Spark: Can your muscles take care of your brain? Listen in while The Health Geeks, Kristen and Eleanor, highlight concepts presented in “Spark: The Revolutionary New Science of Exercise and the Brain” by John J Ratey, MD
Mentioned in this week's podcast: 'Design To Live' details refugees' ingenuity in creating life in camps, November 13, 20218:49 AM ET Heard on Weekend Edition Saturday; Editors Azra Aksamija & Raafat Majzoub Design to Live: Everyday Inventions from a Refugee Camp; Tracey Baptiste's The Jumbies; Diane Wilson's The Seed Keeper; Edward M. Hallowell, M.D. and John J. Ratey, M.D. ADHD 2.0: New Science and Essential Strategies for Thriving with Distraction--from Childhood Through Adulthood --- Send in a voice message: https://anchor.fm/valerie-dilorenzo/message
Comparison is the thief of Joy? Fake it ‘til you make it? Julie shares a few stories (some hers, some from inspiring books she has read) to tackle the question of what motivates her to move, what motivates her to exercise. The reason is probably not what you think (spoiler … physical health is not high on the list). Visit celebratestorypod.com for links to Julie's social media pages.Books Mentioned on the Pod:On Living by Kerry Egan Mile Markers: The 26.2 Most Important Reasons Why Women Run by Kirstin ArmstrongSpark: The Revolutionary New Science of Exercise and the Brain Paperback by John J. Ratey, MDRosie Swale Pope's Story:https://podcasts.apple.com/us/podcast/human-race/id1098770084Just a Little Run Around the World: 5 Years, 3 Packs of Wolves and 53 Pairs of Shoes by Rosie Swale Pope
October has everything: it's spooky, it's cozy, and it's ADHD awareness month, which makes it the best month of the year (this is a fact, don't argue with us). For all these reasons we thought October would be the perfect month to release the podcast, and in true ADHD fashion, we made it just under the deadline. Some call it a personality flaw, we call it a skill. In Episode 1 we're diving into who we are, what the podcast is about, and our personal ADHD journeys, followed by our first round of absurd segments. Come join our flock! We're not for everyone but we just might be for you. Resources: Websites ADDitude Magazine CHADD - Children and Adults with ADHD Podcasts ADHD ReWired ADHD Experts ADHD for Smart Ass Women Books ADHD 2.0 by Edward M. Hallowell, M.D., and John J. Ratey, M.D. Driven to Distraction by Edward M. Hallowell, M.D., and John J. Ratey, M.D.
Hello and welcome back to the campfire! Today we have Cait Curley joining us. Cait is a lifelong gamer, educator, podcaster, and homeschool mom to 3. She is the founder of Never Board Learning, blogger at My Little Poppies, and one half of The Homeschool Sisters Podcast. Cait left her career as a School Psychologist when she became an unexpected homeschooler. After seeing the benefits of play-based learning as a school psychologist, Cait decided to incorporate into her homeschool days at the beginning and has not looked back. Cait believes a play mindset can transform your homeschool routine and family life. Their days are filled with delicious books, incredible games, and a patchwork of creative resources.So grab a seat by the fire as we travel to Southern New Hampshire and discuss how homeschooling can be ‘almost' all fun and games!If you like what you hear and have enjoyed our show, please show your appreciation by subscribing to our Podcast and leaving us a review on your Podcast App of choice. We would love to hear from you so please email us with any comments or questions you have. Visit us and all of our content, including our blog, at www.thehomeschoolprojectpodcast.comAs always, let's Light A Fire They Can't Put OutThank you for listening!Show NotesNever Board Learning: Never Board LearningMy Little Poppies: Welcome to My Little Poppies | My Little Poppies (my-little-poppies.com)Instagram: @ neverboardlearningPodcast: The Homeschool Sisters PodcastGames Mentioned:Hit The Habitat Trail- Jax Hit the Habitat Trail Game - SCHOOL SPECIALTY MARKETPLACEWildcraft- https://amzn.to/3mZeTDnThe Scrambled States of America- https://amzn.to/3viKW4IMemoir 44- https://amzn.to/3voWrHVBooks Mentioned:Play by Stuart Brown - https://amzn.to/3BTv3nTFree To Learn by Peter Gray - https://amzn.to/3BPVcnvLast Child In The Woods by Richard Louv - https://amzn.to/3aL3u4bSpark by John J. Ratey - https://amzn.to/2Z1Jg40Simplicity Parenting by Kim John Payne -https://amzn.to/2Z1JpEA Other Resources:Bicycle Cards website- Games | Bicycle Playing Cards (bicyclecards.com)Episode of interest on our podcast with Dr. Peter Gray- https://www.buzzsprout.com/777311/7701526Ongoing Community Support:Our Free Homeschool Getting Started Packet: https://thehomeschoolprojectpodcast.files.wordpress.com/2021/08/guide-to-getting-started-packet-1.pdfOur Free Ultimate Family Camping / Outdoor Checklist: https://thehomeschoolprojectpodcast.files.wordpress.com/2021/08/camping-checklist-2.pdfThe Waldock Way: https://www.thewaldockway.com/ref/76/"We are a participant in an affiliate advertising program designed to provide a means for us to earn fees by linking to affiliated sites."
Best selling author John J. Ratey, MD is an Associate Clinical Professor of Psychiatry at Harvard Medical School and an internationally recognized expert in Neuropsychiatry. He has published over 60 peer-reviewed articles, and 11 books published in 17 languages. With the publication of Spark-The Revolutionary New Science of Exercise and the Brain, Dr. Ratey has established himself as one of the world's foremost authorities on the brain-fitness connection. See full show notes at www.northstarsleepschool.com/podcast.
Did you know that a few little tweaks to your walking can boost your brain power, skyrocket your creativity and help you feel more connected in your relationships?You might soak up life's little details along the way and decrease your inflammation while staring at a rainbow. In this jam packed episode, Lizzie gives you 7 different types of walks (several you've probably NEVER heard of) to boost your brainpower, increase creativity and feel more connected in your relationships. Plus, experience all the usual benefits of a walking habit. Listen in to step up your walking (all puns intended) with science-backed research, funny stories and down-to-earth tips. Want to know the perfect kind of walk to boost your memory, calm your stress, generate new ideas or to decrease your inflammation? It's all inside!A few of the walks mentioned: passagietta, flanerie (or flaneuring), awe walks, novelty walks, meditative walks, photo walks with favorites from Baudelaire, Nietsche, Thoreau, Jon Kabat-Zinn, Thich Nhat Hanh and others.Research from Kelly McGonigal's Joy of Movement, John J. Ratey's Spark, John Medina's Brain Rules. If you've downloaded Lizzie's "How to Take a Free Photowalk Guide", this podcast is the perfect companion, though no camera is required for walking your way to wellbeing. If you'd like to download the free guide, it's right here.Want to join the Life Feast membership? It's the place to infuse your life with curiosity, creativity, awe, mindfulness, play and adventure (plus so much more!). Details are here.
Adults living with ADHD, an "ADHD MythBusters". Jess and guest Lynn Hyland, clinical psychologist, explore the experiences of someone with Attention Deficit Hyperactivity Disorder (ADHD). What it is, how the body and mind are influenced, and identify common misconceptions of people living with ADHD. Lynn provides tools to help manage ADHD symptoms and feel more confident moving through life. It's a relevant episode for any person with ADHD as well as their neurotypical allies. Continue Learning Jessica McCabe (note: We apologize for incorrectly stating Jessica's last name during the recording of our podcast) Youtube channel. https://www.youtube.com/channel/UC-nPM1_kSZf91ZGkcgy_95Q Edward M Hallowell, MD., John J. Ratey, MD. Book. Driven to Distraction: Recognizing and coping with Attention Deficit Disorder. Edward M. Hallowell, MD., Sue Hallowell, and Melissa Orlov. Book. Married to Distraction: How to restore intimacy and strengthen your partnership in an age of interruption. ADDitudemag.com "This is the website of an ADHD support group and it has amazing articles, podcasts, and resources." ~ Lynn Sensorimotor Psychotherapy concepts described:Modulation ModuleWindow of Tolerance5 Core Organizers of Experience Produced by Jessica Warpula Schultz Edited by Jessica Warpula SchultzMusic by Jason A. Schultz
Eğer destekte bulunmak istiyorsanız, lütfen Patreon sayfamı ziyaret edin, link - https://www.patreon.com/amanov Aralarında psikiyatrist, nörolog, psikolojik danışman, psikolog, felsefeci, iletişimci ve genetik bilimcilerin olduğu Üsküdar Üniversitesi akademik kadrosu tarafından hazırlanan "Beyin Kullanma Kılavuzu"nun maddeleri bunlardır: 1. Anılarını depola! 2. Öngörülere sahip olduğunu fark et! 3. Duyguların merkezini keşfet! 4. Bilgi birikimini geliştir! 5. Uykunun önemini algıla! 6. Bilinçli olduğunu fark et! 7. Amacım belirle! 8. Stratejik düşün! 9. Sevdiğin sporu yap! 10. Beynini zorla! 11. 5N1K kullan! 12. Şoför koltuğuna otur! 13. Öğrenmeyi durdurma! 14. Basit ol! 15. Sosyal temas kur! 16. Gülümse! 17. Yazı yaz! 18. Net ol! 19. Yediklerine dikkat et! 20. Haraketli ol! Kaynak: Üsküdar Üniversitesi Seslendiren: Amanov Shamsaddin (Duyuru: bu podcast kâr amacı gütmeyen içerikdir) Tags: Türkçe Podcast, Türkiye, Türkçe, Yerli podcast, Türkçe Podcast Öneri, Öneriler, Amanov, VOL podcast, V.O.L. podcast, Turkish Podcast, Podcaster, Podcast Show, Spotify, Apple Podcasts, Google Podcasts, Castbox, FM, Podcast nasıl yapılır, Podcast nasıl yüklenir, Podcast nasıl okunur, Podcast nasıl kaydedilir, Podcast nasıl indirilir, Podcast nasıl açılır, Podcast name generator, Podcast Türkçesi, Podcast Türkiye, Podcast Türkiye Ekşi, Podcast Türkisch, türkçe podcast spotify, türkiye podcast sıralaması, podcast türkçesi ne demek, podcast türkei, podcast türkçe kanalları, türkçe podcast uygulaması, türkçe podcast dizini, podcast türkçe karşılığı, türkçe podcast yayınları, türkçe podcast apple, podcast olma, felsefenin kısa tarihi, olma podcast, sesli sözlük, leblebi tozu, flu tv, Dr. John J. Ratey, Beyin Kullanma Kılavuzu, Pandora, brain, how to use brain, apple podcasts turkey self-improvement, chartable, podcharts, turkey podcast ranking --- Send in a voice message: https://anchor.fm/amanov-shamsaddin/message
Welcome back to the Neuroscience Meets Social and Emotional Learning Podcast episode #123 with Dr. Charles Hillman, whose research and brain scans on students during his time at the University of IL (from 2000-2016) provided enough science to spearhead Naperville’s Zero-hour PE program that we’ve been covering on the past few podcast episodes (#116,[i] #118[ii], #119[iii], #121[iv], #122[v]) that put physical exercise and its impact on cognition and the brain, on the map. It was Paul Zientarski, the former PE teacher and football coach from Naperville who mentioned Dr. Chuck Hillman’s brain scan studies in our interview #121 and I thought these brain scans were so important, that I covered a deeper dive into the results of these scans on episode #122. You can watch the interview on YouTube here. My name is Andrea Samadi, and if you have been listening to our podcast for some time, you will know that we’ve uncovered that if we want to improve our social and emotional skills, and experience success in our work and personal lives, (in school, sports or the workplace) it all begins with an understanding of our brain. The goal of this podcast is to bring in experts, who’ve risen to the top of their field, and share their knowledge, wisdom and tips that many of us wouldn’t have access to, since this understanding of the importance of our brain and results is relatively new. Here’s more about our guest today, Dr. Hillman received his doctorate from the University of Maryland in 2000, and then began his career on the faculty at the University of Illinois, where he was a Professor in the Department of Kinesiology and Community Health for 16 years. He continued his career at Northeastern University in Boston, Massachusetts, where he currently holds appointments in the Department of Psychology and the Department of Physical Therapy, Movement, and Rehabilitation Sciences. He co-directs the new Center for Cognitive and Brain Health[vi], which has the mission of understanding the role of health behaviors on brain and cognition to maximize health and well-being and promote the effective functioning of individuals across the lifespan. Dr. Hillman has published more than 265 refereed journal articles, 15 book chapters, and co-edited a text entitled Functional Neuroimaging in Exercise and Sport Sciences[vii]. When Paul Zientarski mentioned that it was Dr. Hillman who helped him to make up his mind about making changes to their PE program in Naperville, after he saw the scans of students’ brains after just 20 minutes of walking, I knew I had to find out if Dr. Hillman would come on the podcast. I emailed him at Northeastern University on Saturday afternoon, and he replied early Sunday morning that he was interested helping to expand on the results he discovered through his brain scans. We had a chance to exchange some emails, pick an interview time, and that’s how simple it is when you reach out to someone who really does want to see change occur in the world. Let’s hear from Dr. Hillman. Welcome Dr. Hillman, Thank you so much for such an enjoyable chat Sunday morning, as were picking a time to speak. I know that time is always a factor, when I’m reaching out for the podcast, and do want to maximize our time together, so we can dive a bit deeper into the research that began when you were at the University of IL. Q1: Dr. Hillman, I listened to a podcast that you did with a young man from the UK, Daniel Elias[viii], and I loved his introductory question to you about what it was that began your interest early in your career to study children and the impact that exercise has on their brain? Can we start with where it all began for you? Q2: The research is clear that exercise has a significant impact on student achievement, from your work, and from the results that Naperville was able to create using your research to create their Zero-hour PE program, and from our conversation on Sunday morning, we know how powerful nature can be on our mindset and health, but I wonder, is there anything we can do to encourage physical activity in those students or children who have not caught the fitness bug, and prefer their screen time vs getting out and going for a walk in the outdoors? Q3: Before I ask some questions about what your early studies showed, I wanted to double check to be sure that I have the correct understanding of what happened with the lower fit student’s brain vs higher fit. Is it accurate to say that “The most noticeable difference was during the difficult test, the brains of the higher fit students lit up bright red, showing the increase of brain activity they had access to, and the lower fit students just didn’t have enough brain power during the difficult test?” To be sure that I am sharing the most accurate information, how would you explain the results of this brain scan and what other research have you done that goes beyond what you discovered early on? Q4: I saw 2 studies under the research tab on your website. What are you currently working on at your Center for Cognitive and Brain Health, and what is your vision for your work in the next 10 years? Q4B: Are you looking at how exercise slows down cognitive decline? Q5: Dr. Hillman, At your lab, do you only use fMRI scans? As brain scan technology changes, advances and improves, can you see how different brain scanning technology and tools could help us to learn more about the brain by perhaps measuring neurotransmitters, or looking at how different parts of the brain interact with each other? What do you think is on the horizon for how we can look at and measure with our brain? Dr. Hillman, I want to thank you very much for your time today. If anyone wants to learn more about you and your work, is the best place https://web.northeastern.edu/cbhlab/ and your Center for Cognitive and Brain Health Lab? I have put links in the show notes for people to learn more about your lab through Facebook, Twitter and Linkedin. Have an incredible week! https://www.facebook.com/TheCBHLab/ https://twitter.cWom/CBHLab https://www.linkedin.com/in/charles-hillman-2b55a614/ RESOURCES: Physical Activity Guidelines for Americans 2nd Edition https://healthysd.gov/physical-activity-guidelines-for-americans-2nd-edition/ Effects of the FITKids Randomized Controlled Trial on Executive Control and Brain Function (October 2014) https://pediatrics.aappublications.org/content/134/4/e1063 Art Kramer Director and Professor of Psychology https://cos.northeastern.edu/people/art-kramer/ REFERENCES: [i] Neuroscience Meets Social and Emotional Learning Podcast Episode #116 with Best Selling Author John J. 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 #118 with Andrea Samadi on a Deep Dive into Best-Selling Author John J. Ratey’s Books “Spark, Go Wild and Driven to Distraction” https://andreasamadi.podbean.com/e/deep-dive-into-best-selling-author-john-j-rateys-books-spark-go-wild-and-driven-to-distraction/ [iii] Neuroscience Meets Social and Emotional Learning Podcast Episode #119 Brain Fact Friday on “The Damaging Impact of Sugar on the Brain and Body” https://andreasamadi.podbean.com/e/brain-fact-friday-on-the-damaging-impact-of-sugar-on-the-brain-and-body-with-andrea-samadi/ [iv] Neuroscience Meets Social and Emotional Learning Podcast Episode #121 with Naperville’s Central High School’s former PE teacher and football coach 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/ [v][v] Neuroscience Meets Social and Emotional Learning Podcast Episode #122 Brain Fact Friday https://andreasamadi.podbean.com/e/brain-fact-friday-on-transforming-the-mind-using-athletics-and-neuroscience/ [vi]Center for Cognitive and Brain Health at Northeastern University https://web.northeastern.edu/cbhlab/ [vii]Functional Neuroimaging in Exercise and Sport Sciences 2012th Edition https://www.amazon.com/Functional-Neuroimaging-Exercise-Sport-Sciences-ebook/dp/B00A9YGOY8 [viii] Believe, Move Grow Podcast EPISODE #2 with Dr. Charles Hillman https://www.podbean.com/media/share/pb-i76v8-f88e16?utm_campaign=i_share_ep&utm_medium=dlink&utm_source=i_share
Welcome back to the Neuroscience Meets Social and Emotional Learning Podcast, for Brain Fact Friday and episode #122. This week we interviewed Paul Zientarski,[i] the former PE teacher from Naperville Central High School, who reinvented physical education using the understanding of simple neuroscience. Then last week’s interview with Dr. John Ratey,[ii] and his book Spark, cemented the idea of the profound impact that exercise has on our cognitive abilities and mental health. Paul Zientarski said many things that caught my attention in the interview and took me by surprise especially with the whole idea of their Zero Hour PE creating such noticeable results with students in the classroom, and even going on to inspire some student to become PE teachers in the future. I thought what their research uncovered at Naperville was important enough to reinforce and take a closer look at why those students at Naperville scored so high on their tests after they took this NEW Physical Education class that blended aerobic activity with an understanding of neuroscience. If you haven’t listened to Dr. Ratey’s episode #116, or Paul Zientarski on #121, be sure to go back and listen after this brain fact. BRAIN FACT: Aerobic activity can transform not only the body, but also the mind. Dr. Ratey said it clearly in his book Spark when he said 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 who wants to reach his or her full potential.” (Spark, Page 10). By now we all know that exercise increases brain activity, and that the benefits of 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.”[iii] Dr. Chuck Hillman[iv], from the University of IL (now at Northeastern University) conducted a series of brain scans on students and showed what their brain activity looked like after sitting quietly (not much color if you look at the images in the show notes) vs how vibrant the brain looks after even a 20-minute walk. Without knowing anything about fMRI scans, one look at how the brain lights up after exercise, and we all can come to the same conclusion. “Exercise primes the brain, putting it in the right environment for learning.” Hillman took his research a bit further, and divided students (aged 9/10) into 2 groups. Higher fit (if they could run 0.25 miles without stopping) and lower fit if they had to stop in this 0.25 mile run. The students were asked to take a test similar to what you would find on Lumosity.com and the brains of the higher fit students lit up during the easy test, showing more red color (more brain activity) than the lower fit students. The most noticeable difference was during the difficult test, the brains of the higher fit students lit up bright red, showing the increase of brain activity they had access to, and the lower fit students just didn’t have enough brain power during the difficult test. This study clearly shows how the power of exercise and being physically impacts our brain and cognition. Hillman went another step further with his research and created a 9-month intervention PE program, taught by future PE teachers. Half of the students had an hour of PE prior to their school day, and half didn’t attend the PE program. They went straight to school (they called them the wait list group). The brain scans of the one-hour PE group showed a significant increase of brain activity compared to the students who did not take this extra hour of PE each day. If you are listening to this podcast, I am sure that this will get you as excited as Paul Zientarski was when he first saw these results, and what made Dr. John Ratey jump on an airplane when Naperville scored so high on those tests, using this strategy. “Many studies have suggested that the parts of the brain that control thinking and memory (the prefrontal cortex and medial temporal cortex) have greater volume in people who exercise versus people who don’t.”[v] How Can You Implement This Brain Fact in Your Life? Whether you are an educator working in the classroom, or an employee working in the corporate world, this concept can be easily implemented to get you into a state of heightened awareness before learning, or before you need to sit and work for long periods of time at your desk. START WITH WALKING: If you have something important you need to work on, go for a walk ahead of time, to activate and prime your brain for the focused attention it will need. Hillman’s study showed it only took 20 minutes of walking to light up the brain. How much physical activity would you need to do to impact your memory? Standard recommendations advise “half an hour of moderate physical activity most days of the week, or at least 150 minutes a week.”[vi] START YOUR OWN MOVEMENT: If you want to take advantage of this concept and work in a school, share Paul Zeintarski’s[vii] podcast with your site administrator, and see how you can spearhead a movement of neuroscience in your school. Watch episode #3 with Ron Hall, from Valley Day School on “Launching a Neuroeducational Program in Your School.”[viii] LEARN FROM OTHERS WHO HAVE PAVED THE WAY: If starting an exercise program seems too much, start doing some research to see how other people began theirs. I loved seeing the story of the Dallas Stars Executive, Tom Holy, who lost almost 100 pounds from starting a walking routine every night.[ix] What started for Holy with just 3 mile walks a day, at the beginning of COVID turned into walking 26.2 miles in a day, and over 100 miles in a week. He began inspiring his neighbors to do the same, and health really is infectious. Everyone wants to help or motivate each other. MEASURE YOUR HEART RATE: It was adding the heart rate monitors into the game that really made the difference for Naperville students. To experience the best results with their Zero Hour PE, Paul Zientarsky explained that they had to measure the student’s heart rates during exercise and they needed to get their heart rate into the Peak Heart Zone Range of over 150 beats per minute, for at least 20 minutes. Of course, after I heard this, I looked at my workouts the past few months and noticed that although I exercise a lot, I’m very rarely in that Peak Heart Zone Range, unless I’m running. If we want to experience the benefits to our brain, we must put in the effort for this to occur. I hope you have enjoyed diving a bit deeper into what exactly exercise does to the brain. As brain scan technology improves and advances, I know we will have more questions answered, and more strategies to implement for our brain health and well-being. Until then, I hope you have found something that lights a “Spark” for you to take some new action towards exercise, to improve your brain health. See you next week. RESOURCES: Exercise Appears to Improve Brain Function Among Younger People Dec. 18, 2006 by Melissa Mitchell https://news.illinois.edu/view/6367/206773 REFERENCES: [i] 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/ [ii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #116 with John J. Ratey, MD 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] Regular Exercise Changes the Brain to Improve Memory and Thinking Skills April 9, 2014 by April Godman https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110 [iv] Dr. Chuck Hillman https://cos.northeastern.edu/people/charles-hillman/ [v] Regular Exercise Changes the Brain to Improve Memory and Thinking Skills April 9, 2014 by April Godman https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110 [vi] IBID [vii] 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/ [viii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #3 https://andreasamadi.podbean.com/e/interview-with-ron-hall-valley-day-school-on-launching-your-neuroeducational-program/ [ix] How Dallas Stars Executive. Tom Holy, used COVID-19 to Lose 100 pounds.https://www.star-telegram.com/sports/spt-columns-blogs/mac-engel/article245434890.html
Welcome back to the Neuroscience Meets Social and Emotional Learning Podcast, episode #121 with the former PE teacher from Naperville, IL, Paul Zientarski. Watch the interview on YouTube here. Hello and Welcome back! I’m Andrea Samadi, a former educator who has been fascinated with learning the science behind high performance strategies in schools, sports and the workplace, for the past 20 years. If you have been listening to our podcast for some time, you will know that we’ve uncovered that if we want to improve our social and emotional skills, and experience success in our work and personal lives, it all begins with putting our brain health first. We’ve mentioned that exercise is one of the top 5 health staples that’s a known brain-health and Alzheimer’s prevention strategy, from our episode #87[i] helping us to take our results, productivity and health to these higher levels. Ever since I came across John J Ratey’s book Spark[ii], I have been drawn in, wanting to learn more, so that I can share his research you, with the hope that something he has uncovered, inspires you, like it inspired me, and that together, we make improvements, even small ones, in our lives, that lean us closer towards the health and wellness that we need these days. Today, I am so excited to introduce you to Paul Zientarski, the physical education coordinator from Naperville’s Central High School as well as the football coach who worked closely with Phil Lawler to attain the profound results that put Naperville on the map for outstanding academic achievement with their Zero Hour PE Program. John Ratey described Paul Zientarksi in Spark as “a grey-haired furnace of a man with steady eyes and a fact-is fact delivery with the presence of Mike Ditka and Bill Parcells rolled into one figure of authority.”(Spark, Page 18). This paints the picture of one tough coach, with high expectations and no room for messing around. I have worked with a couple of PE teachers who had this same reputation in the toughest schools in the West end of Toronto, and found that there was always a softer side to this tough exterior, that I felt when I watched Mr. Zientarski’s TED TALK.[iii] You can see for yourself or go to his website where you can learn more about his Learning Readiness PE Program[iv] that reveals the passion he has for his students to learn, and be healthy at the same time. What excites me the most as I am preparing my interview questions for coach, they called Mr. Z, is that not only did he have the vision for what he expected of his team, school and players, but that he had the vision of the “Smart Jock” back then, before everyone was talking about the importance of neuroscience in the classroom. Dr. Ratey recalled saying that when he first met Mr. Z, he was shocked that he heard these coaches saying things he never expected coaches to be saying. He quoted Mr. Z saying, “In our department, we create the brain cells, and it’s up to the other teachers to fill them” (Spark, Page 19) with regards to their academics. I’ve thought long and hard about the questions I want to ask Paul Zientarski, whose presence has been described as that of “a seasoned U-boat commander” (Spark, Page 22) with the hopes that something he says, lights a Spark for the listener, to do something, take some action, using the immense wisdom that transformed Naperville’s well-oiled PE Program. Let’s hear from Mr. Z! Welcome Paul Zientarski! What an honor to have this opportunity to speak with you. Thank you very much for joining me on the podcast today. What part of the country have we reached you today? Q1: Paul, can you take us back to when Phil Lawler[v] (who I was sorry to see lost his battle with Cancer in April, 2010) first came to you with this idea for this new PE program. Dr. Ratey said that it took the longest time to convince you. What do you remember about this new PE idea and what made you want to give it a shot? Q2: As the movement grew, and the media attention caught a hold of what you were building at Naperville, from Newsweek, to your appearance in Morgan Spurlock’s Super Size Me Documentary[vi], how did you start to make the connection between what you were doing, the results you were creating, and the brain, to begin your work studying neuroscience back then? Q3: Who were you studying? What were other teachers saying as you began to share what you were learning? Did you receive any pushback from anywhere? Q4: When schools began cutting PE, how did you make sure your vision that I see you’ve created with your Learning Readiness PE[vii] kept going? Q5: What drew me in when I first heard about you, was your vision for the “Smart Jock” years before it was “in.” I hear all the researchers talking about how it’s the kids who look after their brain, who might have not be the coolest kid in school because they are kind of nerdy, not the typical jock we might have remembered back in school, but nerdy is in, and smart, from what I see, are those kids who work hard, with an understanding of their brain (health, nutrition etc). When did you first notice the need to recognize and reinforce this new stereotype? Q6: What exactly did zero-hour PE entail and how did you motivate students to put in the hard work needed to attain the results? Q7: I liked seeing a student mention that she took the skills you taught her in high school into college, and when she was stressed with her work in college, would run up the stairs to manage this stress. What do you think it was that took these students, and made them life-long exercisers? Q8: Were there any concerns with pushing these students too hard and causing injury? (liability) and did any parents protest this rigorous PE program before the results were clear? Q9: I love how Dr. Ratey compared you to Mike Ditka and Bill Parcels, 2 of the toughest head coaches in football history. With that being said, and knowing there’s always a soft side to the toughest coaches, how did you know how hard to push these kids? I know we can all go a bit more than our limits, but what was your strategy for this? Q10: If someone is listening to this podcast, and wants to learn more about you and your program Learning Readiness PE, what’s the best way? https://learningreadinesspe.com/ Thank you so much for your time today Paul, for sharing the legacy you have built redefining PE class, reinforcing the “Smart Jock” with our next generation’s brain health in mind. It’s a true honor to have had this opportunity to speak with you. Have a wonderful day! RESOURCES: Exercise Appears to Improve Brain Function Among Younger People Dec. 18, 2006 by Melissa Mitchell https://news.illinois.edu/view/6367/206773 Dr. Chuck Hillman https://cos.northeastern.edu/people/charles-hillman/ 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] 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 [iii] Want Smarter, Healthier Kids? Try Physical Education! Paul Zientarski Published on YouTube May 26, 2015 https://www.youtube.com/watch?v=V81cO8xyMaI [iv] https://learningreadinesspe.com/ [v] Remembering PE Advocate Phil Lawler by Michael Popke for Athletic Business April 2010 https://www.athleticbusiness.com/people/remembering-p-e-advocate-phil-lawler.html [vi] http://wjhmspe.weebly.com/super-size-me.html [vii] https://learningreadinesspe.com/
Nothing has highlighted the need for emotional resilience in ourselves and in our kids than the experiences of the past year. As I look back on the things that helped me the most, it's be the habits of investing in my own physical, emotional, mental and spiritual health that have given me the reserve to be able to keep going when things got hard. Finding ways to carve out time to fuel my body and my spirit and creating a time that was mine each day to pursue my passion of helping families eat well really kept me grounded when it seemed like was being turned upside down. I think you are going to love my conversation with today's guest, Dr. Mary Wilde where we share our experiences of raising a total of 13 boys between the two of us and our efforts to nurture ourselves and our families in a way that builds resilience. Simple Lebanese Lentils & Rice Resources: DrMaryWilde.com main page with links to online anxiety course & podcast Compassion Parenting Flow Assessment and Free EBook Six Super Skills for Parenting to Build Executive Function "Six Super Skills for Parenting to Build Executive Function" course by Dr. Lara Honos-Webb, author of The Gift of ADHD Spark: The Revolutionary New Science of Exercise and the Brain by John J. Ratey Cosmic Kids Yoga MyPlantStrongFamily.com Meal Plan Membership What have you found most helpful for building emotional resilience? Let me know on Instagram
Welcome back to the Neuroscience Meets Social and Emotional Learning Podcast, for Brain Fact Friday and episode #119. Hello and Welcome back! I’m Andrea Samadi, a former educator who has been fascinated with learning the science behind high performance strategies in schools, sports and the workplace, for the past 20 years. If you have been listening to our podcast for some time, you will know that we’ve uncovered that if we want to improve our social and emotional skills, and experience success in our work and personal lives, it all begins with putting our brain health first. As I am working closely with neuroscience researcher, Mark Robert Waldman, and learning new ideas that could help improve results for students in our classrooms, or those in the corporate world, I will share with you what I am learning, with the hopes you can implement the new idea in your life, for immediate, improved results. This week’s brain fact goes right along with the past few episodes where we have been talking about the profound impact that exercise has on our cognitive abilities and mental health. Dr. Daniel Amen, (who we’ve talked a lot about on past episodes) and Dr. John J Ratey would both agree that it’s “simply one of the best treatments we have for most psychiatric problems.”[i] Instead of just one brain fact about the importance of exercise on our brain, I have a few-- to really hit the importance of this brain fact home. Here are Your Brain Facts for This Week: Did You Know That: “Physical activity is crucial to the way we think and feel.” (John J Ratey, MD). “Children who exercise regularly are likely to do the same as an adult.” (Spark, Page 12) “Statistics show that about half of those who start out with a new exercise routine drop out within six months to a year” (Spark, Page 260) probably because they jump in at a high intensity, it’s too much, and they give up. If you have heard our past 2 episodes, you will know that Dr. Ratey wrote the book Spark on this topic after he saw Naperville’s scores on the Trends in International Mathematics and Science Study (TIMSS) where they scored #1 in science and #6 in math, in the world, proving that there was something unique that they had discovered with the correlation of exercise and academic achievement. Naperville provided a powerful case study that “aerobic activity can transform not only the body, but also the mind.” (Spark, Page 19) Dr. Daniel Amen often talks about the importance of exercise, or walking 5 days a week, like you are late (he would say) for your brain health. He mentions that “blood vessels age, not your brain cells”[ii] and the best way to keep blood vessels healthy so blood flows to your brain, is with moderate exercise. So for such an important brain fact, that two of the most famous brain experts I know, have focused most of their careers teaching the world about, why isn’t everyone taking advantage of this profound impact of exercise on the brain—for our students in our classrooms and for everyone in the workplace looking for increased productivity. It All Begins With Understanding How Our Brain Works Most us have not had the crash course in this topic. Since we know that our brain is involved in everything that we are and everything that we do, it’s important that we understand how it works, especially when it comes to making habits (like implementing a new exercise program) stick. I was speaking with Victoria Sambursky this week (she is working closely with Dr. Ratey with her company Edominance)[iii] with assessments that unlock personality and behavior, and she was asking me about the best way to break a habit. I shared with her what I cover on episode #35 on “Using Your Brain to Break Bad Habits”[iv] since what we must do to break a habit is the exact opposite of what we must do when forming our new habit, like our new exercise routine that we want to start. I Shared with Her—Here’s How We Break Habits and Here’s How We Form New Ones Learning creates a synaptic connection when you are thinking, feeling, or actually doing something new. New neural pathways are formed. I’m sure you have seen the YouTube videos that show how the pathways look in the brain, like a highway.[v] Each time you think that same thought, or do that same action, you strengthen that neural pathway. Each time you do that new exercise routine, that pathway strengthens. This is how you create a new habit. Breaking a habit is just the opposite; by avoiding certain thoughts, feelings or actions, your impulses or neural connections become weaker and weaker. Just as knowledge and skills are constructed in our brain with focus, they also diminish (or prune away) without the focused attention. As we learn, our dendrites actually grow as they make new synaptic connections. Learning something new happens when we forge these new connections. Think About it This Way: “Neurons that fire together, wire together” and “neurons that are out of sync, fail to link.” If we want to form a new habit, we must practice the new skill over and over again, (wiring and strengthening the pathway) and breaking a habit, means don’t practice the skill—don’t even think about it. It’s easy to see now that “we are what we think about” or “we create our reality” as we do reinforce our neural pathways with the attention to the habits or goals that we want. We even reinforce what we don’t want when we are thinking” I don’t want that piece of pie” or” I don’t want this project to fail” or “I don’t want to lose that game” and so on. The neural pathways for “I don’t want this or that” are being formed! Our brain only knows what we tell it, so we must be very careful with our thoughts, feelings, and actions, as they will reinforce those neural pathways in our brain. In Learning Something New: The Key Ingredient is Motivation Since the brain only hold information it finds to be useful, and discards what is doesn’t need, we have to be sure that when we want to learn something new (for ourselves or for others) that we make the learning relevant, and interesting. The brain will be motivated to learn when it’s exposed to something new, and unfamiliar. How to Motivate Students to Learn and Move with Brain Health in Mind I’m always looking for new ideas to help students learn when searching through social media, and this week I saw something that caught my attention. If you are looking for tools, or ideas on how to motivate your students in the classroom, or kids at home if you are homeschooling, I highly suggest taking a look at the FutureSmart Program[vi] where MassMutual’s Foundation has partnered with the NHL to provide engaging financial education along with movement. The videos are motivating, interesting, and we know they are building the brains of our next generation. If we can encourage our children and students to move, in any possible way, we will be stimulating their thinking skills needed for academic performance.[vii] A new study suggests that “when academic classes include physical activity, like squats, or running in place, students do better on tests.”[viii] Take a look at this resource for some new ideas that go beyond just movement. They also have financial education and skills to help prepare our next generation to be future-ready. What Does the Latest Neuroscience Research Reveal About Exercise and Our Brain? We know that exercise increases levels of serotonin, norepinephrine, and dopamine—important neurotransmitters that monitor the flow of our thoughts and emotions. You’ve probably heard of serotonin, and maybe you know low levels of it is associated with depression, but even many people don’t know the rest. “They don’t know that toxic levels of stress erode the connections between the billions of nerve cells in the brain or that chronic depression shrinks certain areas of the brain. And they don’t know that, conversely, exercise unleashes a cascade of neurochemicals and growth factors that can reverse this process, physically bolstering the brain’s infrastructure. In fact, the brain responds like muscles do, growing with use, withering with inactivity. The neurons in the brain connect to one another through “leaves” on treelike branches, and exercise causes those branches to grow and bloom with new buds, enhancing brain function at a fundamental level.” John J Ratey We are just starting to learn about the impact on our brain cells with exercise at the gene level and as technology in neuroscience improves, there will be new ways to measure the changes that are happening in the brain. I just learned from Dr. Andrew Newburg, who is a Professor in the Department of Integrative Medicine and Nutritional Sciences and the Director of Research at the Marcus Institute of Integrative Health at Thomas Jefferson University Hospital, from episode #88,[ix] that the changes in brain scan technology make his job very exciting. Like Dr. Ratey mentioned we can see the changes in the brain with exercise, Dr. Newburg says that someone could start a mediation practice today, (or an exercise program) and wonder if they can measure the changes in the brain, and Dr. Newburg would say they can. With time, the frontal lobes of meditators become thicker, and he can see the changes in the brain with Blood/Oxygen Imaging that follows the brain through meditation. With time, and new technology, it will be very clear that exercise and meditation changes the structure and function of the brain. I’m looking forward to learning what else they discover here. Once We Know How to Create This Heightened State of Well-Being, Where Else Can We Use It? In our podcast episode #27 with Friederike Fabritius, we covered the DNA of success or peak performance[x] which is that brain state where we lose the presence of time and are the most productive. If we can create this heightened state of well-being for our students through exercise, we could also create this environment in our workplaces. Friederike mentioned the importance of having fun with your work, (or with your workouts) releasing the neurotransmitter dopamine, having just enough fear, fun or a challenge to release the neurotransmitter noradrenaline and that with these two factors, focus will occur, and the neurotransmitter acetyl choline will be released to help us to achieve the “flow” that occurs at this heightened level of productivity. These three neurotransmitters must be in place for peak performance to occur and when we hit this level of performance, it’s important that we are able to manage our distractions so that we can stay here for as long as possible for those higher levels of productivity. To Review Our Brain Facts, Let’s See if We Can Gain Some New Insight with Our Brain in Mind “Physical activity is crucial to the way we think and feel.” (John J Ratey, MD). An understanding of our brain helps us to see why. Rigorous activity helps to put the brain in the right environment for learning to take place. “Children who exercise regularly are likely to do the same as an adult.” (Spark, Page 12) Since they have built the neural pathways in their brain that they reinforce over and over again. The only way they would not keep the same habit as an adult, is if they stopped exercising. And even with this example, we do have incredible muscle memory, for anyone who has ever had to stop their exercise program for a certain amount of time. Your muscles will remember, and your neural pathways will keep strengthening even with your time away. “Statistics show that about half of those who start out with a new exercise routine drop out within six months to a year” (Spark, Page 260) probably because they jump in at a high intensity, it’s too much, and they give up. That’s because most people start off fast and lose motivation when it becomes difficult. Pace yourself, remember that everyone is different, and don’t compare your workout or results to anyone else’s. Find something that you enjoy, and you will be motivated, creating the neurotransmitters you will need to reach those peak performance levels. I hope you’ve enjoyed these Brain Facts, preparing us for our interview with next week with Paul Zientarski, the PE Teacher from Naperville, who will help us to see exactly what was involved with their PE program to reveal such outstanding results. See you next week! REFERENCES: [i] 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 [ii] Dr. Daniel Amen on the Brain Warrior’s Way Podcast “It’s Not Your Brain Cells That Age, it’s Your Blood Vessels” https://brainwarriorswaypodcast.com/its-not-your-brain-cells-that-age-its-your-blood-vessels/ [iii] https://www.endominance.com/company/about-us/ [iv] Neuroscience Meets Social and Emotional Learning Podcast Episode #35 on “Using Your Brain to Break Bad Habits” with Andrea Samadi https://www.achieveit360.com/how-to-use-your-brain-to-break-bad-habits-in-2020/ [v] Neural Plasticity YouTube Uploaded November 6, 2012 https://www.youtube.com/watch?v=ELpfYCZa87g [vi] FutureSmart Program https://www.nhl.com/fans/futuresmart [vii] How Exercise Can Boost Young Brains by Gretchen Reynolds October 8, 2014 https://well.blogs.nytimes.com/2014/10/08/how-exercise-can-boost-the-childs-brain/?_r=0 [viii] Movement During Class Improves Students’ Academic Abilities by Linda Carroll October 21, 2019 https://mobile.reuters.com/article/amp/idUSKBN1X02CZ [ix] Neuroscience Meets Social and Emotional Learning EPISODE #88 with Dr. Andrew Newburg on “Demystifying the Human Brain” https://andreasamadi.podbean.com/e/neuroscientist-andrew-newberg-md-on-neurotheology-spect-scans-and-the-aging-brain/ [x] Friederike Fabritius: “Fun, Fear, and Focus: The Neurochemical Recipe for Achieving Peak Performance” | Talks at Google Published Jan.15, 2019 https://www.youtube.com/watch?v=pWi-oCySuFA
Welcome back to the Neuroscience Meets Social and Emotional Learning Podcast EPISODE #118 with a deep dive into John J. Ratey’s most recent books including the groundbreaking ADHD “Driven to Distraction” with Dr. Edward (Ned) Hallowell, MD, "Spark: The Revolutionary New Science of Exercise and the Brain" that established Dr. Ratey as one of the world’s foremost authorities on the brain-fitness connection and “Go Wild”, that explores how we can achieve optimal physical and mental health by getting in touch with our roots. During our interview together on EPISODE #116[i], we barely scratched the surface of these three books, so I wanted to take the time to dive a bit deeper into each one of them, keeping in mind the top 5 health staples that we focused on with episode #87.[ii] Dr. Ratey’s interview was insightful and many people from around the world emailed me with feedback about how timely and inspiring they thought Dr. Ratey’s research was, especially with where we are in the world today. Dr. Ratey said himself, “If we are going to have to learn to live with COVID, we’re going to have to learn to be well.” (Episode #116) and I thought about how our podcast took a turn from just focusing on social and emotional skills and neuroscience to a serious focus on the importance of health, around Season 3 and episode #71 (which was July 2020-right in the middle of the Pandemic) when I first started to study Dr. Shane Creado, from Dr. Daniel Amen’s offices on the importance of sleep[iii]. It seems to me that we can’t ask our students in our classrooms, or employees in our workplaces to focus on social, interpersonal, emotional or cognitive skills, without first, putting an emphasis on health. The more I Iearned in this area, the more convinced I became of the mind-brain-body connection that inspired me to take a trip to Dr. Amen’s Clinics in Costa Mesa, CA for a brain scan to see what we could learn to improve the health of my family and share these findings on the podcast. After the 3 episodes where I covered the importance of getting your brain scanned,[iv] there was one person who was integral to me meeting new people in the area of health and wellness and that was Luke DePron, the host of the Live Great Lifestyle Podcast[v] from episode #90.[vi] Luke and I became friends through LinkedIn, and I immediately asked if he would come on the podcast as a guest. Although health is my number one value, and something I block time off each day for, I knew there was so much more that I needed to learn in this area. We only know what we know, and after looking at Luke’s podcast, I was blown away. I highly recommend going to his website[vii] and looking thorough his episodes. I knew there was so much more I needed to learn in this area, and you will find many different topics that go really deep into the area of health and wellness through Luke’s podcast. After an incredible interview, it was Luke DePron who referred me to Dr. Erik Won and the Wave Neuroscience Team for episode #89[viii], Momo Vuyisich, from episode #93.[ix] and Dr. Daniel Stickler, for episode #96.[x] All of these interviews stretched me to think beyond what I knew before in the area of health and wellness and Luke’s podcast helped me to do this. Then, around September of 2020, after watching Dr. David Perlmutter’s Alzheimer’s: The Science of Prevention Series[xi], I began thinking of who I could get to fill in interviews to cover these top 5 health staples that kept appearing everywhere. I knew I could ask Dr. Shane Creado[xii] to cover the importance of sleep, but I had no idea that he would urge me and my husband to get our brains scanned through Amen Clinics and lead us to a whole new level of understanding of our health. Jason Whittrock from episode #94[xiii] was someone I had followed for a few years on social media, and he really left the impression on me that he was there to help people to get in shape and stay in shape. He just seemed genuine, so I sent him a message through Instagram for the interview, he replied, and before I knew it, he wrote back, and our interview was set. I had the top 5 health staples covered. Now that you see how we found the importance of health and wellness on our podcast, you will see why I dropped everything I was doing when I saw Dr. Ratey’s book “Spark” that focused on getting kids hooked on moving instead of sitting in front of the television or their computers or iPads. If exercise and nutrition could be important for adults, anti-aging and Alzheimer’s Prevention, what could it possibly do for our students? Here’s what I learned: Top Lesson Learned from Spark[xiv] LESSON 1: EXERCISE: The Impact of Physical Activity on Academic Achievement: Dr. Ratey wrote the book Spark after he saw Naperville’s Trends in International Mathematics and Science Study (TIMSS) where they scored #1 in science and #6 in math, in the world, proving that there was something unique that Naperville had discovered with the correlation of exercise and academic achievement. Naperville provided a powerful case study that “aerobic activity can transform not only the body, but also the mind.” (Spark, Page 19) What was being taught at Naperville that was so unique was a lifestyle. They were teaching fitness instead of sports with a program called Zero Hour PE that 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, Page, Page 10). What I loved about what they discovered at Naperville with their Zero Hour PE that “prepared students to learn through vigorous exercise” (Spark, Page 11) was that they created life-long habits for choosing exercise as a stress-management tool in college and beyond. Implementing the Zero Hour PE in Your Life Whether you are an educator working in the classroom, or an employee working in the corporate world, this concept can be easily implemented to get you into a state of heightened awareness before learning, or before you need to sit and work for long periods of time at your desk. I will be interviewing Paul Zientarski, who worked closely with Naperville’s study through his work in PE at the high school, next week, and he does have clear ideas on how to implement a program like Naperville’s with his Learning readiness PE Program[xv], but until then, think of ways that you could encourage students to get this aerobic activity before class, or what types of programs could you set up in the workplace to encourage high impact aerobic activity before the workday begins. It’s clear 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 who wants to reach his or her full potential.” (Spark, Page 10). Top Lesson Learned from Go Wild[xvi] There were many lessons in Go Wild that were important, that stemmed from the fact that we must understand that “our happiness is greatly dependent on our biological well-being” but the one I picked out was focused on sleep, since it’s one of the top 5 health staples that we’ve been talking about the past few months. LESSON 2: THE OBESITY/SLEEP CONNECTION “Put college students on four hours of sleep a night, and then give them a glucose tolerance test, and they look prediabetic[xvii] (meaning they have a higher-than-normal blood sugar level). Food consumption goes up.” (Go Wild, Page 127) This explains insulin resistance, (which is when cells in your muscles, fat and liver don’t respond well to insulin and can’t use glucose from your blood as energy. To make up for it, your pancreas makes more insulin. Over time, your blood sugar levels go up)[xviii] provoked solely by lack of sleep. Obesity and sleep loss have long been associated, but the research has finally found out why. “Researchers based at the University of Colorado found that sleep deprivation did indeed show a marked increase in weight gain, even with no measurable decline in activity or in energy expenditure. Instead, the experience disrupted the body’s signaling pathways associated with the insulin response, particularly a set of hormones that signal satiety: ghrelin, leptin, and peptide YY. As a result, people ate more—especially women, especially in the evening.” (Go Wild, Page 127). The connection between sleep and weight loss is something I also heard from the CEO of Fisher Wallace Laboratories Kelly Roman, on episode #108 on “Wearable Medical Devices for Anxiety, Depression and Sleep/Stress Management”[xix] and Dr. Daniel Stickler from episode #96[xx]. Implementing this Knowledge in Our Daily Life: How Can You Improve Your Sleep? Now has never been a better time for all of us to take our sleep seriously. I have just spent the last month measuring my sleep, using the Fisher Wallace Sleep Device, and plan to release my results next week that will help all of us learn new ways to improve our sleep, but until then, I recommend going back to some of our podcasts that dive deep into the importance of sleep, like episode #71 on Self-Regulation and Sleep with a Deep Dive into Dr. Shane Creado’s “Peak Sleep Performance for Athletes”[xxi] or episode #85 with Dr. Sarah McKay on “High Performing Brain Health Strategies that We Should All Know About and Implement.”[xxii] Top Lesson Learned from Driven to Distraction[xxiii] LESSON 3: ADD/ADHD: How to Get the Most out of Life with Attention Deficit Disorder Driven to Distraction was first released in 1994, and Dr. Ratey was worried that people would think the book had to do with driving, instead of understanding Attention Deficit Disorder. This first book went on to sell over a million copies and “sparked” an understanding of this “neurological disorder that causes a range of behavior problems such as having trouble focusing on school or work, following instructions, completing tasks as well as difficulties with impulse control and appropriate social interactions.”[xxiv] I had no idea that “15 million people (in the USA) have (ADD/ADHD), both children and adults.” (Driven to Distraction, Page 432) and it made me think back to my visit to Dr. Amen’s Clinic for my brain scan and the X test that we had to do before our scan to test for ADD. If you listened to part 3 of the brain scan series, where I gave the results of my brain scan, I mention the X test we had to take that was designed to identify whether someone has ADD (Attention Deficit Disorder) or not. I also mention actress Laura Clery’s SPECT SCAN results that showed she clearly had ADD.[xxv] Implementing This Knowledge in Your Daily Life? Do YOU Have ADD? If you are listening to this episode, and wonder if your short attention span, distractibility, or procrastination could be ADD, there is a test that you can do right now that can help guide you towards some answers. This online test is through Amen Clinics and wasn’t far off from some of the pre-brain scan testing we had to do. If you would like to learn more about yourself, take this test and see what you learn.[xxvi] You can take this 4 minute test, and learn if you have it or not, and you will receive tips on what you can do about it. This, coupled with Dr. Ratey’s book, Driven to Distraction, will provide you with the understanding and strategies you will need to learn how to gain some control back in your life. Just to review: LESSON 1: EXERCISE: The Impact of Physical Activity on Academic Achievement: LESSON 2: THE OBESITY/SLEEP CONNECTION: Improving Health by Improving Sleep LESSON 3: ADD/ADHD: How to Get the Most out of Life with Attention Deficit Disorder These 3 lessons all tie back into the TOP 5 health staples (sleep and exercise) and we’ve added a new one with the understanding of ADD/ADHD that is one of the most misunderstood illnesses today. The more we can learn about our health and well-being, the better prepared we can be to become proactive with our life, health and future. Some wise words from John J Ratey to end this episode: “Getting older is unavoidable, but falling apart is not.” John J Ratey I hope this episode will Spark an interest in you to read Dr. Ratey’s books, so that you can take his wisdom and apply it to your life for improved results. See you on Friday for our next Brain Fact Friday episode. REFERENCES: [i] Neuroscience Meets Social and Emotional Learning Podcast Episode #116 with John J Ratey, MD 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 #72 with Andrea Samadi “Deep Dive into Shane 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/ [iv] Neuroscience Meets Social and Emotional Learning Podcast Episodes #82, #83 #84 https://www.achieveit360.com/how-a-brain-scan-changed-my-brain-and-life-with-doug-sutton/ https://www.achieveit360.com/what-is-a-spect-imaging-brain-scan-and-how-exactly-can-it-change-your-life-with-andrea-samadi-part-2/ https://www.achieveit360.com/how-a-spect-scan-can-change-your-life-part-3-with-andrea-samadi/ [v] Luke DePron, Live Great Lifestyle Podcast https://podcasts.apple.com/us/podcast/live-great-lifestyle/id1375402072 [vi] Neuroscience Meets Social and Emotional Learning Episode #90 with Luke DePron on “Neuroscience, Health, Fitness and Growth.” https://andreasamadi.podbean.com/e/host-of-the-live-great-lifestyle-podcast-luke-depron-on-neuroscience-health-fitness-and-growth/ [vii] https://www.livegreatlifestyle.com/podcast/ [viii] Neuroscience Meets Social and Emotional Learning Episode #89 with the President of Wave Neuroscience Dr. Erik Won on “Ground-Breaking Technology That is Changing the Future of Mental Health” https://andreasamadi.podbean.com/e/president-of-wave-neuroscience-dr-erik-won-on-ground-breaking-technology-that-is-changing-the-future-of-mental-health/ [ix] Neuroscience Meets Social and Emotional Learning Podcast #93 with Dr. Momo Vuyisich on “Improving the Health of Your Microbiome, Preventing and Reversing Chronic Disease.” https://andreasamadi.podbean.com/e/dr-momo-vuyisich-on-improving-the-health-of-your-microbiome-preventing-and-reversing-chronic-disease/ [x] Neuroscience Meets Social and Emotional Learning Podcast #96 with Dr. Daniel Stickler on “Expanding Awareness for Limitless Peak Performance, Health, Longevity and Intelligence.” https://andreasamadi.podbean.com/e/dr-daniel-stickler-on-expanding-awareness-for-limitless-peak-performance-health-longevity-and-intelligence/ [xi] Dr. David Perlmutter’s Science of Prevention Series https://www.drperlmutter.com/alzheimers-the-science-of-prevention-2020-air-dates/ [xii] Neuroscience Meets Social and Emotional Learning Episode #72 with Dr. Shane Creado on “Sleep Strategies That Will Guarantee a Competitive Advantage.” https://www.achieveit360.com/dr-shane-creado-on-sleep-strategies-that-will-guarantee-a-competitive-advantage/ [xiii] Neuroscience Meets Social and Emotional Learning Episode #94 with Jason Whittrock on “Nutrition, Intermittent Fasting and the Ketogenic Diet” https://www.achieveit360.com/personal-trainer-and-fitness-model-jason-wittrock-on-nutrition-intermittent-fasting-and-the-ketogenic-diet/ [xiv] 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 [xv] Paul Zientarski (Naperville) and his Learning Readiness PE Program https://learningreadinesspe.com/ [xvi] 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 [xvii] https://www.cdc.gov/diabetes/basics/prediabetes.html [xviii] https://www.webmd.com/diabetes/insulin-resistance-syndrome [xix] Neuroscience Meets Social and Emotional Learning Episode #108 with Kelly Roman on “Wearable Medical Devices for Anxiety, Depression and Sleep/Stress Management.” https://www.achieveit360.com/ceo-of-fisher-wallace-laboratories-kelly-roman-on-wearable-medical-devices-for-anxiety-depression-and-sleep-stress-management/ [xx] Neuroscience Meets Social and Emotional Learning Podcast #96 with Dr. Daniel Stickler on “Expanding Awareness for Limitless Peak Performance, Health, Longevity and Intelligence.” https://andreasamadi.podbean.com/e/dr-daniel-stickler-on-expanding-awareness-for-limitless-peak-performance-health-longevity-and-intelligence/ [xxi] Neuroscience Meets Social and Emotional Learning Episode #71 on a Deep Dive into Dr. Shane Creado’s “Peak Sleep Performance for Athletes” https://www.achieveit360.com/self-regulation-and-sleep-with-a-deep-dive-into-dr-shane-creados-peak-sleep-performance-for-athletes/ [xxii] Neuroscience Meets Social and Emotional Learning Episode #85 with Dr. Sarah McKay on “High Performing Brain Health Strategies that We Should All Know About and Implement.” https://www.achieveit360.com/neuroscientist-dr-sarah-mckay-on-high-performing-brain-health-strategies-that-we-should-all-know-about-and-implement/ [xxiii] Driven to Distraction Revised: Recognizing and Coping with Attention Deficit Disorder From Childhood through Adulthood by Edward M Hallowell, MD and John J. Ratey MD. September 13, 2011. https://www.amazon.com/Driven-Distraction-Revised-Recognizing-Attention/dp/0307743152 [xxiv] What is Attention Deficit Disorder by Dr. Daniel Amen https://www.amenclinics.com/conditions/adhd-add/ [xxv] Actress Laura Clery SPECT Scan Results with Dr. Amen https://www.facebook.com/watch/?v=3472842882747938 (start video at 4 minutes where she arrives at Dr. Amen’s Clinic). [xxvi] ADD Test by Amen Clinics https://addtypetest.com/
Welcome back to the Neuroscience Meets Social and Emotional Learning Podcast, for Brain Fact Friday and episode #117. Since we just released the ground-breaking interview with Dr. Ratey on the impact of exercise and nutrition on the brain, I wanted to focus today’s episode on something that he said, that caught my attention. Since last week’s Brain Fact Friday was about “Building a Faster, Stronger, Resilient Brain, by Understanding Brain-Derived Neurotrophic Factor (BDNF)” or the compound that Dr. Ratey says is crucial for preventing cognitive decline and Alzheimer’s Disease, I wanted to focus this episode on something Dr. Ratey said that really made me think. This week's Brain Fact Friday, you will learn: ✔︎ What sugar does to the brain, cognition and well-being. ✔︎ How sugar contributes to cognitive decline and Alzheimer's Disease. ✔︎ What sugar is so addictive. ✔︎ What surprising things spike blood sugar. ✔︎ Healthy ways to naturally lower blood sugar. DID YOU KNOW THAT: High Glucose Levels are Toxic to the Brain and Limits the Production of BDNF He said, did you know that “High glucose levels are toxic to the brain, and limits the production of this glorious compound BDNF that has such a profound effect on cognition and well-being?” I remember a powerful quote from a BONUS episode I did for Podbean’s Wellness week[i] that goes right along with what Dr. Ratey said, coming from Dr. David Perlmutter, who wrote the foreword to Dr. Ratey’s book Go Wild![ii] DID YOU KNOW THAT: Sugar in the brain looks like Alzheimer’s in the Brain? I wrote in this bonus episode, after watching Dr. Perlmutter’s Alzheimer’s The Science of Prevention Series, Did you know that sugar in the brain “looks like Alzheimer’s” in the brain, and that “60% of cognitive decline is related to how you handle blood sugar?”[iii] There was a study that followed “over 5,000 people over 10 years and found that people with high blood sugar had a faster rate of cognitive decline than those with normal blood sugar—whether or not their blood-sugar level technically made them diabetic. In other words, the higher the blood sugar, the faster the cognitive decline.”[iv] So when Dr. Ratey said that “high glucose levels are toxic to the brain” I thought back to this study, and wellness episode, and thought we could take a closer look at how our glucose levels increase, with tips for healthy ways to keep our blood levels stable. I’m sure we all know that sugar is bad news for our brain, our body, and that sugar (a class of molecules called carbohydrates) will give us a rush of energy at first but will make us hungry a few hours later). Now to think that it limits the production of this key protein we all know is important for anti-aging, and Alzheimer’s prevention. Imagine that you have half the equation right. You are exercising, watching what you eat, and allowing some treats in moderation. This would be the perfect way to live your life, according to Dr. Ratey, but I started to wonder, what are some ways that we could unknowingly be raising our glucose levels and preventing the production of this powerful BDNF protein? Other than eating a bunch of sugar, are there other things I could be doing that could possibly be raising my glucose levels without me even knowing it? Until I heard Dr. Ratey talking about how damaging sugar was to our brain, I hadn’t spent much time thinking about this lately. We don’t have to be diabetic to watch or be aware of our blood sugar or glucose levels. I mention in one of my earlier episodes[v] that it was a visit to a foot doctor around 2005 for foot numbness after exercise, that got me to eliminate sugar completely from my diet back then. I was looking for solutions to why I couldn’t feel the top of my foot during exercise, and I didn’t show any signs of diabetes, but this doctor was writing a book, that is now released called Sugar Crush: How to Reduce Inflammation, Reverse Nerve Damage and Reclaim Good Health[vi] and he was convinced that sugar intake was at the root of most health problems. He suggested that I take fish oil, and learn to avoid higher glycemic foods, and the results that occurred were so impactful, that I wished I had done this sooner. The benefits of cutting out sugar from my diet back then snowballed my health for the better down the road. But here I am 16 years later, and not suggesting an elimination diet (unless you want to fix something like I did) but knowledge is power. I think being more aware of the impact that sugar or glucose has on our brain will help us to all make better, healthier decisions for ourselves and families. But First, What Exactly Does Sugar Do to the Brain?[vii] When the sugary treat that you are eating (a bit of chocolate, cookie or cake) hits your tongue, your cerebral cortex registers the taste as sweet versus bitter or salty. Next, the brain’s reward system is activated and this part of the brain that loves the sugar you just ate, light up. The neurotransmitter dopamine, part of our reward system is released, and your body begins to produce more chemicals like insulin to offset the sugar. You can either have just a little bit, and not create much damage to your brain (which is why I think it’s ok to eat a few bites of whatever sugary treat you like—chocolate is something I personally love to eat even though my old foot doctor would probably not be happy to hear this) but for some reason, if you can’t just take a few bites, and your brain is telling you to “eat more” then you will find it difficult to stop eating the treat and it will damage your brain and body, like Dr. Ratey explained. What Else Spike Our Blood Sugar? I had no idea that there were so many other ways that we can increase glucose in our brain. Did you know about these 10 surprising things that can spike your blood sugar?[viii] According to an article on Cdc.gov, sunburn, artificial sweeteners, coffee, not enough sleep, dehydration and gum disease all spike your blood sugar levels? What Lowers Our Blood Sugar? We all know that movement and exercise lowers blood sugar, and I am sure we could all guess that managing our carb intake also helps to reduce blood sugar levels and prevent blood sugar spikes[ix], since carbohydrates are mostly glucose. But did you know that “increasing your fiber intake improves the body’s ability to regulate blood sugar”[x] or that “drinking water and staying hydrated lowers blood sugar levels?”[xi] I’ve included all the links to the research I did on this topic in the show notes if you would like to dig a bit deeper into the damaging effects of sugar on the brain, but I think we have made a clear case for thinking hard about the next sugary treat we eat, or what we buy for our families at the grocery store. I hope this brain fact inspired by Dr. Ratey, has made you think. If you haven’t listened to his episode #116 yet, go back and listen to it, and stay tuned for next week, where I will dive deeper into his books. We only scratched the surface in our interview together, and there’s so much more to uncover. See you next week! REFERENCES: [i] Neuroscience Meets Social and Emotional Learning BOUS EPISODE “ A Deep Dive into the Top 5 Health Staples, and a Review of Seasons 1-4” https://www.achieveit360.com/bonus-episode-a-deep-dive-into-the-top-5-health-staples-and-review-of-seasons-1-4/ [ii] 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 [iii] Dr. David Perlmutter’s “Alzheimer’s: The Science of Prevention” EPISODE 5 https://scienceofprevention.com/ [iv] The Startling Link Between Sugar and Alzheimer’s by Olga Khazan Jan. 26, 2018 https://www.theatlantic.com/health/archive/2018/01/the-startling-link-between-sugar-and-alzheimers/551528/ [v] Neuroscience Meets Social and Emotional Learning BOUS EPISODE “ A Deep Dive into the Top 5 Health Staples, and a Review of Seasons 1-4” https://www.achieveit360.com/bonus-episode-a-deep-dive-into-the-top-5-health-staples-and-review-of-seasons-1-4/ [vi] Sugar Crush: How to Reduce Inflammation, Reverse Nerve Damage and Reclaim Good Health by Dr. Richard Jacoby (April 2014) https://www.amazon.com/dp/B00KPVB4OA/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1 [vii] How Sugar Affects the Brain by Nicole Avena, Published on YouTube January 7, 2014 https://www.youtube.com/watch?v=lEXBxijQREo [viii] 10 Surprising Things That Can Spike Your Blood Sugar https://www.cdc.gov/diabetes/library/spotlights/blood-sugar.html [ix] https://pubmed.ncbi.nlm.nih.gov/26965765/ [x] 15 Ways to Lower Blood Sugar Levels Naturally by Arlene Semeco December 21, 2020 https://www.healthline.com/nutrition/15-ways-to-lower-blood-sugar#TOC_TITLE_HDR_4 [xi] https://pubmed.ncbi.nlm.nih.gov/20439785/
Welcome back to the Neuroscience Meets Social and Emotional Learning Podcast EPISODE #116, with best-selling author Dr. John Ratey[i], who is also an Associate Clinical Professor of Psychiatry at Harvard Medical School and an internationally recognized expert in Neuropsychiatry. He has published over 60 peer-reviewed articles, and 11 books published 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 has 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. Dr. Ratey lives in Cambridge, Massachusetts, and Los Angeles. Watch the interview on YouTube here. On this episode you will learn: ✔︎ Who inspired Dr. Ratey to connect exercise and nutrition to the brain, health and learning? ✔︎ Are some people born runners, meant for exercise and others are not? ✔︎ What happens to the brain after exercise so that it's primed for learning? ✔︎ What is the "disease of civilization" that we all face at some point in our life, before we learn the foods that we should eat and foods we should avoid? ✔︎ What is the lesson we should all understand about carbs/sugar/good fats/insulin and glucose? ✔︎ What is BDNF and why is it so important for brain health? ✔︎ How did one school in Chicago inspire Dr. Ratey to write the book Spark? Hello and Welcome back! I’m Andrea Samadi, a former educator who has been fascinated with learning the science behind high performance strategies in schools, sports and the workplace, for the past 20 years. If you have been listening to our podcast for some time, you will know that we’ve uncovered that if we want to improve our social and emotional skills, and experience success in our work and personal lives, it all begins with putting our brain health first. We’ve mentioned that daily exercise is one of the top 5 health staples that’s a known brain-health and Alzheimer’s prevention strategy, from our episode #87[ii] helping us to take our results, productivity and health to these higher levels. I can’t tell you how excited I am to have come across our guest today, from a referral from someone who was interviewing me a couple of weeks ago. I always participate in Anna Alba’s “Thriving Parents, Happy Student[iii]” Summit, and this year, she asked me “have you read Dr. Ratey’s book called Spark: The Revolutionary New Science of Exercise and the Brain” and I had not. After I had read just the first few pages of his book, I learned about a school in Chicago, called Naperville[iv], that provides a powerful case study on how aerobic activity can transform not only the body, but also the mind. I started making connections between the direction our podcast took last year with Dr. David Perlmutter’s Science of Prevention Series from episode #87 where exercise was listed as a top 5 health staple and Alzheimer’s prevention strategy, and now there was a book all about how this one school was using exercise to transform their student’s academic performance. It took me back to my early days as an educator, and when I used exercise to calm down my students who were labelled behavioral. I was probably onto something back then, without even knowing it. After I learned about the study and research from Naperville, I asked Greg Wolcott, the Assistant Superintendent of Teaching and Learning from episode #64 and one of our first episodes #7, if he had heard of this school and the research and he had. He let me know that Naperville is about 20 minutes from him and he said “I have based interventions with several schools off the research and found MTSS interventions to have the strongest effect after PE.” I emailed Dr. Ratey immediately (it was late in the evening) and asked if he would come on the podcast as a guest, and he responded right away and agreed to set up our interview. His book Spark was about cementing the idea that “exercise has a profound impact on cognitive abilities and mental health. It is simply one of the best treatments we have for most psychiatric problems.”[v] I couldn’t have been more excited about speaking with him. Well, I could, and I was! When I began reading his most recent book, Go Wild: Eat fat, Run Free, Be Social, and Follow Evolution’s Other Rules for Total Health and Well-Being[vi] I almost dropped my phone when I read the last page of his Foreword, when I learned that it was written by Dr. David Perlmutter[vii], whose Alzheimer’s The Science of Prevention Series[viii] inspired our podcast to take a turn towards health and wellness last summer. Let’s hear from Dr. Ratey! Welcome Dr. Ratey, thank you for taking the time to speak with me today. Q1: Before we get to the questions I have for you on your book Spark, and the impact that exercise has on our cognitive abilities, I read in your book Go Wild, that a chance meeting changed the direction of your life. Who did you meet that had such an incredible impact on your life and direction of your work? Q2: When I think of the title of your book, Go Wild, and began reading it, I began to think of how we have evolved like you mention in chapter 1 as humans 1.0. One of my recent podcast interviews #113 was with Troy Busot[ix], who spoke a lot about endurance running. As a new runner, just starting out, it shocks me that I can run up and down a mountain (over 5 miles) easily but tell me to run 2 miles on the street, and it almost kills me. What would you say? Does my friend Troy find running long distances easy because he has conditioned himself for it, or are certain people “not made for running?” What does the research say? Q3: What’s happening at the brain level to help me to think better after I exercise? Q3B: What does your routine look like, Dr. Ratey, after all of the research you have done? Q4: Chapter 3 of your book, “Food: Follow the Carbs” with a case study of Mary Beth Stutzman, caught my attention, because her story, although far worse than mine, reminded me of when I was at a standstill with my health (around 2016) and a trip to the ER with stomach pain, led me to a colonoscopy, to look for some answers about exactly what diet should I be eating. I talk about some of the solutions I found with intermittent fasting and eating a higher fat diet on episode #94 with fitness model and trainer Jason Wittrock[x] but can you explain what is “the disease of civilization” that each of us suffers from in one way or another, and what are some of the solutions that you have seen to work when it comes to diet and nutrition? What should we be eating and what food should we avoid? Q5: I love how we have someone to blame for what you call “fat-o-phobia” and knowing our cholesterol numbers—you mention Ancel Keys from the University of Minnesota who did some studies that focused on fat and cholesterol, bringing to light that we should avoid fats like the plague. I don’t even know where my fear of butter came from, but it was a huge paradigm shift for me when I made the mental shift away from the fat that eating fats is bad for you. Can you explain why someone can get lean, and feel a surge of energy on a higher fat diet vs one that’s high carb/or sugar that makes someone feel sluggish? What’s the lesson we should all understand with carbs/sugar/insulin and fat? Q6: We are getting closer now to bringing in the impacts of exercise on the brain, and its effect on cognition and mental health, but I’ve got one more question that ties what we eat, to how we feel and our mental well-being. In the book Spark, you mention brain-derived neurotrophic factor (BDNF) as “Miracle Gro for the Brain” and its importance for brain health. How does nutrition, or what we choose to eat, have such a profound effect on BDNF and become so important for brain health? Q7: So now we move to the impact that exercise has on the brain and cognition, or the whole reason why I couldn’t put your book, Spark, down, and I have to say, that when I read you say that a school in Chicago, Naperville, ignited a “spark” in you, to write the book, my attention was caught. I wondered, what did Dr. Ratey learn from this school, and perhaps I was onto something when I used to make my behavioral students run around the building, to bring their focus back on track, in the late 90s, when I was a teacher in the classroom. How does aerobic activity transform the body, and the mind? What in a nutshell did you learn from Naperville’s Zero Hour PE Class? Q8: Where is your focus now? What are you researching at the moment? What is your vision for change in the future? Thank you very much Dr. Ratey for the time you have taken to speak with me about your books, and years of research. If people want to learn more about you, what’s the best way? www.JohnRatey.com? https://www.facebook.com/JohnRateyMD http://www.sparkinglife.org/ Power Your Brain Through Exercise RESOURCES Run, Jump, Learn! How Exercise Can Transform Our Schools: John J Ratey at TEDxManhattanBeach Published on YouTube Nov. 18, 2012 https://www.youtube.com/watch?v=hBSVZdTQmDs&t=4s How to Increase BDNF: 10 Ways to Rescue Your Brain (Sept. 17, 2020) https://strongcoffeecompany.com/blogs/strong-words/how-to-increase-bdnf-10-ways-to-rescue-your-brain One Small Change Turned These 19,000 Students into the Fittest and Smartest in the US by Alan Freishtat, August 9, 2012 https://www.ou.org/life/health/one-small-change-turned-these-19000-students-into-fittest-smartest-us-alan-freishtat/ Learning Readiness PE with Paul Zientarski https://learningreadinesspe.com/ 7 Minute Workout App (J&J Official 7 Minute Workout) https://7minuteworkout.jnj.com/ RESOURCES: ADHD 2.0: New Science and Essential Strategies for Thriving with Distraction by John J Ratey, MD and Edward Hallowell MD (Jan. 12, 2021) https://www.amazon.com/ADHD-2-0-Essential-Strategies-Distraction/dp/0399178732 Delivered from Distraction: Getting the Most Out of Life with ADHD by Edward M Hallowell and John Ratey (December 27, 2005) (https://www.amazon.com/Delivered-Distraction-Getting-Attention-Disorder-ebook/dp/B000FCKLWK/ref=sr_1_3?dchild=1&keywords=ratey&qid=1616618626&sr=8-3 These 2 Habits Can Help You Live Longer, Says Bulletproof Coffee Creator (who plans to live to 180) by Jade Scipioni November 20, 2019 https://www.cnbc.com/2019/11/20/bulletproof-coffee-founder-dave-asprey-how-to-live-longer.html https://www.bulletproof.com/ Neuroplasticity—Why You Should Care About Your BDNF by Jurie Rossouw https://home.hellodriven.com/neuroplasticity-bdnf-resilience.html Michael Pollen’s Food Rules https://www.glutenfreegal.com/michael-pollans-food-rules/ Remembering P.E. Advocate Phil Lawler by Michael Popke April 2010 https://www.athleticbusiness.com/people/remembering-p-e-advocate-phil-lawler.html Learning Readiness PE with Dr. Paul Zientarski https://learningreadinesspe.com/ REFERENCES: [i] http://www.johnratey.com/ [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] Anna Alba’s Thriving Parents, Happy Student Summit https://thrivingstudents-happyparents.com/ [iv] 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 [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] 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 [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] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #113 with Troy Busot on “Launching a Successful Business, Health and Chasing 50” https://andreasamadi.podbean.com/e/founder-of-athlinks-troy-busot-on-launching-a-successful-business-health-and-chasing-50/ [x] Neuroscience Meets Social and Emotional Learning EPISODE #94 with Jason Wittrock on “Nutrition, Intermittent Fasting, Nutrition 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/
Welcome back to the Neuroscience Meets Social and Emotional Learning Podcast, for our third Brain Fact Friday and episode #114. This week's Brain Fact Friday, you will learn: ✔︎ What is BDNF (brain-derived neurotrophic factor) and what are it's benefits to the brain. ✔︎ What we should all understand about BDNF with Alzheimer's Disease, Parkinson's Disease and how our brains learn. ✔︎ Exercise, Nutrition and BDNF: What's the Connection? ✔︎ Why Putting the Body Under Stress is a Good Thing. ✔︎ Sleep, Stress and the BDNF Factor. See past episodes here https://lnkd.in/grfaE7y This week, we recorded 2 ground-breaking interviews with 3 decades of leadership expertise with Denise J Cooper on her book, Remarkable Leadership Lessons[i], and Dr. John Ratey,[ii] an Associate Clinical Professor of Psychiatry at Harvard Medical School and an internationally recognized expert in Neuropsychiatry. Stay tuned for these interviews coming next week, but for today, here’s Brain Fact Friday. Did you know that trace brain-derived neurotrophic factor or BDNF[iii] that Dr. Ratey says is like “Miracle-Gro (or fertilizer) for the Brain” is “the important link that explains why simple exercise can have such a profound effect on cognition and well-being[iv] and that “eating foods with folate, vitamin B12, and omega-3 fats increases BDNF in the brain, just as exercise does?” Dr. Ratey and I dive deep into his 2 books Spark: The Revolutionary New Science of Exercise and the Brain[v], and Go Wild: Eat Fat, Run Free, Be Social and Follow Evolution’s Other Rules for Total Health and Well-Being on our interview coming next week where he explains the importance of BDNF as it relates to diet and exercise (which are 2 of the top 5 health staples we have been focused on the podcast since last year). His book does dive deep into sleep as a health staple, but that’s another story. We will take a closer look at sleep in a later episode. But First, What is BDNF? Brain Derived Neurotrophic Factor (BDNF)[vi] is a protein that’s found in the brain and other parts of the body “involved in plastic changes related to learning and memory [vii] and higher-level cognitive abilities. This signaling protein is the reason why you can sit at your desk with a heightened sense of focus and concentration, after you exercise. Dr. Ratey taught me that “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”[viii] and the whole brain benefits from this movement. THE BENEFITS OF BDNF BDNF helps with learning, memory, or other higher-level thinking. It grows new neurons and synapses in the brain while also supporting the survival of existing neurons. It increases neurogenesis and can help to heal our brain after a traumatic brain injury.[ix] WHAT WE SHOULD KNOW AND UNDERSTAND ABOUT BDNF? BDNF is reduced in the brain of someone who has developed Alzheimer’s Disease[x] and Parkinson’s Disease[xi] and explains why someone with Alzheimer’s has their memory weakened. BDNF is involved in how long it takes us to learn something[xii]. A child’s rate of learning is higher than an adult, because of their highly plastic brain. This explains why learning a second language is much easier when you are younger, versus trying to learn a new language as an adult. HERE ARE SOME TIPS TO INCREASE BDNF TO BUILD A FASTER, BETTER, STRONGER BRAIN, WHILE IMPROVING RESILIENCE AND RESISTANCE TO STRESS. Exercise and Nutrition releases BDNF: Dr. Ratey, in his book Go Wild explains that researchers were looking at ways to prevent the aging brain and found that “seniors who exercised developed significantly larger hippocampal volumes (the part of the brain responsible for memory processing) improving their memory.”[xiii] They found that exercise also “prevented a loss of grey matter overall (which is common in aging) and improved brain function.” (Page 107). Since we are all aging, it makes sense to me that this research is relevant to all of us, not just the aging brain, proving again, of the importance of Exercise and Nutrition as one of the health staples we should all be aware of. Hormesis or Putting the Body Under Stress releases BDNF: Fitness expert Thomas Delauer talks about fasting and the ketogenic diet as another way to increase BDNF.[xiv] Delauer explains the importance of this protein to the development of our brain, and that BDNF doesn’t just grow new neurons and synapses, but it protects existing neurons. Whenever we put our body under stress, like during fasting, or exercising, or even think about when you go into the heat in a sauna, BDNF upregulates as a result. This is known as hormesis- the process by which a mild or acute stressor increases resistance to other stressors and increases the health, vitality and resilience of that organism. (Ari Whitten). The body realizes it needs to increase BDNF to protect it, proving again, that exercise, and intermittent fasting, are important health staples. Controlling Stress, Improving Sleep and Raise Your BDNF levels. Getting enough sleep (at least 7-8 hours) should be on our list as a top 5 health staples that we’ve been talking about for so long on this podcast. When we add in the fact that research shows that obesity, insulin resistance and type 2 diabetes (that Dr. Perlmutter proved to be the precursor for Alzheimer’s disease), it’s clear that this should be a priority for all of us. If you have never measured your sleep to see exactly how much you are getting, I highly suggest starting to do this. It will shock you when you start to see how much sleep you are actually getting. I have been testing the Fisher Wallace medical device from episode #108[xv] for the past 18 days to see if it can improve the amount and quality of sleep I am getting. I will be testing this device for the rest of the month, and will share the results, but I can tell you right now that I saw and felt a difference after day 1 of using this device. If you are not getting enough sleep, or are stressed, it will show up in your brain, and with your BDNF levels.[xvi] Remember “That Which Does Not Kill Us, Makes Us Stronger” (Friedrich Nietzsche) Our bodies and brains are designed to release the chemicals needed to keep us healthy, but we must put ourselves in the right environment for this to occur. This episode goes right back to the 5 health staples[xvii] that we reviewed last December and is an excellent reminder of the importance of putting our health and well-being first. Our lives kind of depend on it. I hope you’ve enjoyed this Brain Fact Friday, and some quick tips on the importance of the protein BDNF for building a better brain, while improving our resilience. Stay tuned for EPISODE #115 with Denise Cooper on Remarkable Leadership Lessons, and #116 with Dr. Ratey where we dive deep into the benefits of exercise and nutrition and the brain. See you next week. RESOURCES: 140+ Natural Ways to Increase Brain Derived Neurotrophic Factor https://mybiohack.com/blog/how-to-increase-bdnf-brain-derived-neurotropic-factor#basics How Exercise Reprograms the Brain Nov. 1, 2018 by Ashley Yeager https://www.the-scientist.com/features/this-is-your-brain-on-exercise-64934 Ari Whitten https://www.theenergyblueprint.com/ REFERENCES: [i] Denise J Cooper https://rllessons.com/ [ii] http://www.johnratey.com/ [iii] How to Increase BDNF: 10 Ways to Rescue Your Brain (Sept. 17, 2020) https://strongcoffeecompany.com/blogs/strong-words/how-to-increase-bdnf-10-ways-to-rescue-your-brain [iv] 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 [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] Understanding BDNF and its Importance to Brain Health Published on YouTube April 10, 2018 https://www.youtube.com/watch?v=YU9kviOMQy0 [vii] Brain Derived Neurotrophic Factor: A Key Molecule for Memory in the Healthy and Pathological Brain (August 07, 2019) by Magdalena Miranda, Juan Facundo Morici, Maria Belen Zanoni, and Pedro Bekinschtein https://www.frontiersin.org/articles/10.3389/fncel.2019.00363/full [viii] 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) Page 103 https://www.amazon.com/Go-Wild-Free-Afflictions-Civilization-ebook/dp/B00FPQA66C [ix] Therapeutic potential of BDNF Published Jan. 2017 by Mary Wurzelmann, Jennifer Romeika, Dong Sun https://pubmed.ncbi.nlm.nih.gov/28250730/ [x] BDNF ameliorates learning deficits in a rat model of Alzheimer’s https://pubmed.ncbi.nlm.nih.gov/25849905/ [xi] Relationship of circulatory BDNF with cognitive deficits in people with Parkinson’s disease [xii] Understanding BDNF and its Importance to Brain Health Published on YouTube April 10, 2018 https://www.youtube.com/watch?v=YU9kviOMQy0 [xiii] 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 [xiv] What is BDNF? It’s like fertilizer for the brain. Uploaded to YouTube May 14, 2019 https://www.youtube.com/watch?v=tvBlHgGL8ew [xv] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #108 with Kelly Roman from Fisher Wallace Labs on “Wearable Medical Devices for Anxiety, Depression, and Sleep/Stress Management.” https://www.achieveit360.com/ceo-of-fisher-wallace-laboratories-kelly-roman-on-wearable-medical-devices-for-anxiety-depression-and-sleep-stress-management/ [xvi] 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 [xvii] Neuroscience Meets Social and Emotional Learning Podcast BONUS EPISODE Dec. 2020 with Andrea Samadi on “A Deep Dive into the Top 5 Health Staples and Review of Seasons 1-4) https://www.achieveit360.com/bonus-episode-a-deep-dive-into-the-top-5-health-staples-and-review-of-seasons-1-4/
2 Corinthians 4:17 “For our light affliction, which is for the moment, worketh for us more and more exceedingly an eternal weight of glory;” and Romans 5:3-4 and John 5:1-9 Books referenced: The Begging Place by Becky Fowler Blackmon and Spark by John J. Ratey, MD.
“I feel like exercising every day helps me grow as an individual because I am learning to love my body and all the things that it can do… it makes me realize that I can achieve anything,” Student | Girls Athletic Leadership School 82% of women executives participated in a sport at one time in their lives beyond the elementary school level, and 60% credited sports participation with helping them develop a competitive edge that aided them with succeeding professionally. Beyond the joy, energy, and confidence students gain from athletics, research demonstrates that daily exercise improves memory, attention, and cognition. So how do we ensure that movement is included as part of each girls' education? In this episode of PEP Talks: Podcast on Educational Possibilities, host Olivia Haas, Director of Strategic Communications & Media at NCGS, explores how athletics and movement impact girls' growth on a day-to-day basis as well as the life-long impact. We also hear from some girls' school students who've experienced the positive influence of daily exercise on their school and home life. Olivia is joined by featured guests and girls' school educators at the Girls Athletic Leadership Schools (GALS): Carol Bowar, Executive Director of GALS Denver in Colorado, and Carrie Wagner, Founder and Executive Director of GALS Los Angeles in California and CEO of GALS Inc. If you're looking for insight into the world of girls' education, the importance of movement in academics, the role it plays in school and home life, and long-term success, then this podcast is for you. Girls Athletic Leadership School, Denver · Girls Athletic Leadership School, Los Angeles · GALS Inc. · GALS Inc. Case Study by Chan Zuckerberg Initiative · GALS Student Pledge · Spark: The Revolutionary New Science of Exercise and the Brain by John J. Ratey, MD · PEP Talks_ Podcast on Educational Possibilities powered by the National Coalition of Girls' School _Episode 3_ Value of Athletics for Girls_Transcript.pdf — PDF (109.1 KB)
“I feel like exercising every day helps me grow as an individual because I am learning to love my body and all the things that it can do… it makes me realize that I can achieve anything,” Student | Girls Athletic Leadership School 82% of women executives participated in a sport at one time in their lives beyond the elementary school level, and 60% credited sports participation with helping them develop a competitive edge that aided them with succeeding professionally. Beyond the joy, energy, and confidence students gain from athletics, research demonstrates that daily exercise improves memory, attention, and cognition. So how do we ensure that movement is included as part of each girls' education? In this episode of PEP Talks: Podcast on Educational Possibilities, host Olivia Haas, Director of Strategic Communications & Media at NCGS, explores how athletics and movement impact girls' growth on a day-to-day basis as well as the life-long impact. We also hear from some girls' school students who've experienced the positive influence of daily exercise on their school and home life. Olivia is joined by featured guests and girls' school educators at the Girls Athletic Leadership Schools (GALS): Carol Bowar, Executive Director of GALS Denver in Colorado, and Carrie Wagner, Founder and Executive Director of GALS Los Angeles in California and CEO of GALS Inc. If you're looking for insight into the world of girls' education, the importance of movement in academics, the role it plays in school and home life, and long-term success, then this podcast is for you. Girls Athletic Leadership School, Denver · Girls Athletic Leadership School, Los Angeles · GALS Inc. · GALS Inc. Case Study by Chan Zuckerberg Initiative · GALS Student Pledge · Spark: The Revolutionary New Science of Exercise and the Brain by John J. Ratey, MD · National Coalition of Girls' Schools · PEP Talks_ Podcast on Educational Possibilities powered by the National Coalition of Girls' School _Episode 3_ Value of Athletics for Girls_Transcript.pdf — PDF (109.1 KB)
What does it mean to "train with intent?" Bobby Impson owns and operates Intent Sports Performance. He works with individuals and teams for sport specific training. I met Bobby when he was a coach at a local gym where I was also teaching yoga. I witnessed Bobby's expertise first hand watching him train young athletes. In this episode we dive into what it mean to train with intent and why is it important. Bobby also shares with us how Intent Sports Performance came to be and what his path has looked like so far. From ending his professional athletic career as a ruby player, to finding himself OFF purpose and then what it took to come back to himself and his purpose. This episode is full of helpful nuggets like: Why is adaptation so important. Why who you surround yourself is paramount for success. What makes traditional bodybuilding different from sports performance training. How the nervous system impacts your performance and overall life. How your habits make up your life. The importance of sleep and recovery. One of my favorite quotes from the podcast: "It's not about how hard or how long you go in your training. It's how fast you can you recover?" Finally, Bobby shares some of his favorite books with us: Spark The Revolutionary New Science of Exercise and the Brain by John J. Ratey Side Hustle by Chris Guillebeau Laws of Human Nature by Robert Green Live Wired by David Eagleman Breathe by James Nestor
What is your favorite way to exercise? With New Year’s Resolutions in full swing, many are centered around health and exercise, so why not make them enjoyable? In today’s episode, we are talking all about exercise, specifically, exercise that you enjoy. I am joined by Tyler Hoopes, the white-collar cyclist who also happens to be my brother. Both Tyler and I consistently make exercise and health goals around the New Year and we are here to talk about ours for 2021. We explain how we both got introduced to cycling, why exercise should be fun, and how to work hard and play hard. Tune in to learn how we have influenced each other’s exercising habits, why everyone needs to establish work-life harmony in their lives, and how exercise is important to establish in a family. In This Episode You Will LearnHow Tyler became a cyclist (2:38)How Tyler makes exercise fun for himself (6:58)About work-life harmony (9:47)How employers can hold their employees accountable for exercise (12:57)How exercise benefits kids (18:51)Let’s connect!WebsiteLinkedInInstagram Facebook Connect with Tyler:InstagramFacebookLinkedInResources:New Year's resolution: 11 ways to measure health without the scaleBook: John J. Ratey - Spark: The Revolutionary New Science of Exercise and the Brain See acast.com/privacy for privacy and opt-out information.
Reflection and expecting progression. Book referenced: Spark, John J. Ratey MD. Deuteronomy 11:18-22
SELECTED LINKS FROM THE EPISODEAmerican Black Bear | National GeographicHow to Train an Otter | Aquarium of the BayKevin’s Raccoon Toss | YouTubeGrizzly Bear | National Wildlife FederationBear Spray Demonstration and Safety Tips | Yellowstone ForeverElimiTick Pants | AmazonGORUCK | The Rucking CompanyWeighted Vests | AmazonThe 4 Hour Body: An Uncommon Guide to Rapid Fat Loss, Incredible Sex and Becoming Superhuman by Timothy FerrissCrossFit GamesWhat is Judo? | Online DojoSpaceballs | Prime Video“I’m Back!” Mike Tyson Hitting Pads at Age 53 | Global Boxing TVOMG! Mike Tyson Still Terrifying on the Mitts! Throws Explosive Combinations Training for Comeback | Global Boxing TVThe Dangers of Boxing Injuries | Verywell FitEarly Onset/Younger-Onset Alzheimer’s | Alzheimer’s AssociationWhere Evel Knievel Never Soared: A Wallenda Flies Over the Grand Canyon | Indian Country TodayIndian Python Swallows Goat Whole | TrulyBest of Parkour and Freerunning | StuntsAmazingMike Tyson vs. Roy Jones Jr. Exhibition Fight Delayed | CBS SportsMike Tyson on Smoking DMT | ESPNCoronavirus (COVID-19) Events as They Happen | WHOPredicting Hospital Capacity: Why to Act Early, How to Think About Lag Time, and a Model You Can Use | tim.blogEmergency Technique: How to Increase Ventilator Capacity 2–4x in 10 Minutes | tim.blogHow to Support Healthcare Workers Now — Plus Urgent Suggestions for Uber Eats, Hilton, Amazon, and More | The Tim Ferriss Show #416Coronavirus Vaccine Tracker | The New York TimesAnti-Vaccine Activists Latch Onto Coronavirus To Bolster Their Movement | Kaiser Health NewsGetting Vaccinated for the Flu This Year Is Particularly Important, Who Officials Say | CNNWho Really Stands to Win from Universal Basic Income? | The New Yorker7 Great TED Talks for Basic Income | Matt Orfalea, MediumOpenAI APIOpenAI’s Latest Breakthrough Is Astonishingly Powerful, but Still Fighting Its Flaws | The VergeOpenAI’s New Language Generator GPT-3 Is Shockingly Good—and Completely Mindless | MIT Technology Review“I Actually Think GPT-3 Could Change Everything” | Chris Sacca, Twitter TwitterGrand Theft Auto V | Rockstar GamesSiri | AppleTimeline: A Day-to-Day Recap of Portland Protests | KGWThe Original Muck Boot CompanyHow to Take a Digital Detox during the COVID-19 Pandemic | BBC WorklifePocket CastsApple MusicSpotifyAudibleSonosPandoraWaking Up with Sam HarrisStrong Workout TrackerDexcom Continuous Glucose MonitoringAuraLess Alcohol TrackerZeroLumosityMasterClass Online ClassesPersonal CapitalFinancial TimesThe Wall Street JournalWealthfrontClarity MoneyBarron’sSimplify Financial PlanningHome | AppleTraeger GrillsMaui Nui VenisonThe Axis Deer, and How They’re Impacting Parts of the United States | Wide Open SpacesCrowd CowButcherBoxBelcampoHeart Rate Variability: A New Way to Track Well-Being | Harvard Health BlogThe Breathing App | Eddie SternNormal Blood Oxygen Level: What’s Normal for Me? | HealthlineParasympathetic Nervous System | ScienceDirect TopicsLyme Disease | CDCBrain-Derived Neurotrophic Factor | ScienceDirect TopicsSpark: The Revolutionary New Science of Exercise and the Brain by John J. Ratey and Eric HagermanHenry Shukman: The Mysterious/Unsolvable Zen Koans | The Kevin Rose ShowWhat Is a Koan? | New World EncyclopediaOne Blade of Grass: Finding the Old Road of the Heart, a Zen Memoir by Henry ShukmanSan Francisco Zen CenterMountain Cloud Zen CenterThe Surrender Experiment: My Journey into Life’s Perfection by Michael A. SingerHow To Meditate: Zazen Instructions | Zen Mountain MonasteryTranscendental Meditation (TM)Why Taking Ayahuasca Is like Having a Near-Death Experience | New ScientistQuickening Scene | HighlanderPique Tea | AmazonLaird Superfood Coffee Creamer | AmazonWhatsApponX Hunt AppThe Beginner’s Guide to Intermittent Fasting | James ClearTop 250 Rated Beers | BeerAdvocateKentucky Brunch Brand Stout | Toppling Goliath Brewing Co.My Beer CollectiblesPliny the Elder | Russian River Brewing CompanySR-71 | Toppling Goliath Brewing Co.Julius IPA | Tree House Brewing CompanyGeocities Archive MirrorTrial By Fire | VimeoSaddle (Kura) | Japanese | The MetAlice’s Adventures in Wonderland by Lewis CarrollPeloton5-Bullet FridayBillionaire Chamath Palihapitiya on How To Invest in This Crisis | Pomp Podcast #256ShopifyIndex Fund | InvestopediaSquare Cash AppTeslaTaiwan Semiconductor Manufacturing Co. Ltd. (TSM) | MarketWatchThe PlayStation 5 vs. Xbox Series X: Which is Better for You? | The Washington Post‘The Joe Rogan Experience’ Launches Exclusive Partnership with Spotify | SpotifyTwitchAmazon Web Services (AWS)Stock Pick | InvestopediaShould You Buy Gold Or Bitcoin? | InvestopediaiShares Gold Trust (IAU)Bitcoin vs Ethereum — Which is Better? | BenzingaWhat an ETF Is and How to Buy Them | InvestopediaMad Max | Prime VideoInvesting for Everyone | Robinhood20-Year-Old Robinhood Customer Dies By Suicide After Seeing A $730,000 Negative Balance | ForbesHugh Jackman on Best Decisions, Daily Routines, The 85% Rule, Favorite Exercises, Mind Training, and Much More | The Tim Ferriss Show #444PEOPLE MENTIONEDMike MaserToasterJason McCarthyMike TysonDark HelmetRoy Jones Jr.Evel KnievelThe HulkChris SaccaDarya RosePeter AttiaMollyHenry ShukmanMichael SingerValter LongoChamath PalihapitiyaAnthony PomplianoJoe RoganMichelle ObamaHugh Jackman
Neste episódio recebi a Camila Szpoganicz (@cacaszpo e @theralabfisio) e falamos sobre o cérebro!!!!! O cérebro e o sistema nervoso estão relacionados com quase todos os processos e funcionamentos do corpo humano. Usar o cérebro ao seu favor auxilia o entendimento de como suas vivências e experiencias são capazes de interferir na sua saúde e vida. O pilar essencial do estudo da neurociência é a ampliação do autoconhecimento. Livros citados: O cérebro que se transforma - Norman Doidge e Corpo ativo, Mente Desperta - John J. Ratey/Eric Hagerman #saúdecomela #saúdereal #vivasuamelhorversão Nos vemos no episódio #03 Sugestões e dúvidas: saudecomela@gmail.com Instagram: @hannabezbatti https://www.instagram.com/hannabezbatti
So my dear friend Alfie and I are chatting about some very important topics like the LGQBT Community, being non binary, transgender, the importance of education and language and working in the mental health industry especially dealing with personality disorder. A double episode, because we just had so much to discuss. This episode is such an important one and so close to my heart, please listen and share. Find Alfie's delicious dishes here @challochalloveganPlus https://www.mindout.org.uk@mindoutlgqbtProtest in Amsterdam today @blackqueertransresistanceBeautiful poem at the end by @morganharpernicholsSome things we discussed & handy resources: THE GENDER UNICORNhttps://www.sccgov.org/sites/bhd-p/Training/Documents/2017/September/gender-unicorn-english-pdf-09-21-17.pdfWHAT IS IT MEAN TO BE NON BINARY:https://transequality.org/issues/resources/understanding-non-binary-people-how-to-be-respectful-and-supportiveThe term TERF:https://en.wikipedia.org/wiki/TERFMust Watch on Netflix: DISCLOSURE https://www.netflix.com/search?q=disclosure&jbv=81284247&jbp=0&jbr=0POSEhttps://www.netflix.com/search?q=posePersonality Disorder info video: https://www.youtube.com/watch?v=-Xv593jgyJ4Alfie’s book tip: Delivered from distraction by Edward M Hallowell M.D and John J. Ratey M.D
It was a blast talking with Dr. John Ratey. In this conversation, we learn from Dr. Ratey about optimizing brain health with exercise! Did you know that once you start moving, your brain lights up? Walking, running, swimming, bicycling, and movement, in general fires up the brain and helps to improve overall brain health. Exercise causes the brain to create a number of hormones and chemicals including BDNF (brain derived neurotrophic factor) which promotes brain health and helps to slow the progression of dying brain cells. Neuroplasticity allows the brain to learn new skills and movements via the creation of new neural firing pathways. The more active we are, the healthier our brain will be. Best selling author, John J. Ratey, MD, is an Associate Clinical Professor of Psychiatry at Harvard Medical School and an internationally recognized expert in Neuropsychiatry. He has published over 60 peer-reviewed articles, and 11 books published in 17 languages, including the groundbreaking ADD-ADHD “Driven to Distraction” series with Ned Hallowell, MD. With the publication of "Spark-The Revolutionary New Science of Exercise and the Brain," Dr. Ratey has 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. Recognized by his peers as one of the Best Doctors in America since 1997, Dr. Ratey was recently honored by the Massachusetts Psychiatric Society as "Outstanding Psychiatrist of the Year" for advancing the field. Dr. Ratey and his work are frequently profiled in the media, where he’s been featured on ABC, CBS, NBC, PBS and NPR, as well as in The New York Times, Newsweek, The Washington Post, US News and World Report, Men’s Health, and other national publications.
What is the evidence that exercise is at least as effective as medications for the treatment of mental health disorders, such as depression? Can you share any research findings on the effects of exercise for patients with traumatic brain injury? If you have questions like these, you won't want to miss this episode with psychiatrist and renowed author, Dr. John Ratey! Best selling author, John J. Ratey, MD, is an Associate Clinical Professor of Psychiatry at Harvard Medical School and an internationally recognized expert in Neuropsychiatry. He has published over 60 peer-reviewed articles, and 11 books published in 17 languages, including the groundbreaking ADD-ADHD “Driven to Distraction” series with Ned Hallowell, MD. With the publication of "Spark-The Revolutionary New Science of Exercise and the Brain," Dr. Ratey has 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. Recognized by his peers as one of the Best Doctors in America since 1997, Dr. Ratey was recently honored by the Massachusetts Psychiatric Society as "Outstanding Psychiatrist of the Year" for advancing the field. Dr. Ratey and his work are frequently profiled in the media, where he’s been featured on ABC, CBS, NBC, PBS and NPR, as well as in The New York Times, Newsweek, The Washington Post, US News and World Report, Men’s Health, and other national publications.
School closures and lockdowns are causing major physiological gaps for some children in the form of food, exercise, and sleep shortages, while other children are benefiting physiologically. Caregivers and educators want to help solve for physiological gaps, but it's not always obvious how to do that. This episode offers a few hacks, or scrappy efficient shortcuts, for governments, schools, and families who are contending with physiological gaps. We are more powerful than we think when it comes to meeting children's needs, as well as meeting our own needs. But it will require using existing resources in new and creative ways. What you will discover: * Why movable outdoor gear is better than play structures * The value of acorns, pebbles, and boulders * How to repurpose school buses and cafeterias * Simple, low-cost meals hacks * Why nature trails should be broadly reopened * The value of device & screen curfews Featured on this show: * John J. Ratey, MD, Spark: The Revolutionary New Science of Exercise and the Brain * Maslow, Abraham, The Hierarchy of Needs * NRP, School Bus Drivers Deliver Meals Instead of Children
Finally had Tom Byer in studio to talk about Soccer Starts at Home. “NOT ONLY IS IT A REVOLUTION, IT IS A REVELATION — TOM’S BELIEF THAT IN ORDER TO IMPROVE A CLASS OR TEAM, YOU MUST RAISE THE LOWER LEVEL RATHER THAN DEVELOP THE HIGH ACHIEVERS IS WISDOM I NEVER EXPECTED TO FIND IN A BOOK ABOUT SOCCER,” said Professor John J. Ratey, M.D., Associate Clinical Professor of Psychiatry Harvard Medical School Learn more at www.coachcameron.com
Finally had Tom Byer in studio to talk about Soccer Starts at Home. “NOT ONLY IS IT A REVOLUTION, IT IS A REVELATION — TOM’S BELIEF THAT IN ORDER TO IMPROVE A CLASS OR TEAM, YOU MUST RAISE THE LOWER LEVEL RATHER THAN DEVELOP THE HIGH ACHIEVERS IS WISDOM I NEVER EXPECTED TO FIND IN A BOOK ABOUT SOCCER,” said Professor John J. Ratey, M.D., Associate Clinical Professor of Psychiatry Harvard Medical School Learn more at www.coachcameron.com
Edward Hallowell, M.D., and John J. Ratey, M.D., highlight the counterpoint to Rejection Sensitive Dysphoria (RSD) — the soaring enthusiasm and energy of Recognition Responsive Euphoria (RRE). Learn how to tap into RRE and share its gifts.
Exercise Helps Anxiety and Depression - John Ratey, MD Fitness Friday Interview Series Welcome to The Not Old Better Show. I'm Paul Vogelzang, and this is episode #413. Today's show is brought to you by AirMedCare Network. As part of our Fitness Friday expert interview series, today's guest is best selling author, neuropsychiatrist, Dr. John Ratey. Associate clinical professor of psychiatry at Harvard University, John J. Ratey MD, is an internationally recognized expert in Neuropsychiatry, and has published over 60 peer-reviewed articles and 11 books, including the groundbreaking ADHD “Driven to Distraction” series, and “Spark, The Revolutionary New Science of Exercise and the Brain.” Chances are good that you, or someone you know, is dealing with anxiety. One in five Americans over 18 reported having a chronic anxiety disorder during the past year. Anxiety can increase a person's risk for other psychiatric disorders like depression and can contribute to diabetes and cardiovascular problems. One sobering study shows that people with anxiety tend to be more sedentary and do less intense forms of physical activity if any. That's ironic, because physical activity, and moving our muscles may be the single best non-medical solution we have for preventing and treating anxiety. That, of course, is our guest today, Dr. John Ratey. Please join me in welcoming to The Not Old Better Show via internet phone, Dr. John Ratey. My thanks to AirMedCare Network for sponsoring the show today, and my thanks to Dr. John Ratey for joining me. As always, my thanks to you, our wonderful Not Old Better Show audience. Talk About Better. The Not Old Better Show. Happy Holidays, everybody. Right now, as a listener of the Not Old Better Show, you'll receive a ten-dollar Visa Gift Card when you enroll in a new one-year membership. Visit air med care network dot com forward slash N-O-B and use offer code N-O-B. https://www.airmedcarenetwork.com/nob/
Flute 360 | Episode 91: “Flute and Movement, A Group Discussion” (1:08:59) In today’s episode, Heidi talks with Kathy Blocki, Emma Shubin, Weronika Balewski, and Zara Lawler about incorporating the body within our musical performances! Integrating the whole body can help you play your music more accurately, freely and expressively! Check out these ladies’ websites for up-to-date information about their performances and classes! Episode 91 – Main Points: 0:25 – Gold Sponsor: J&K Productions 1:24 – Introduction of today’s panelists: Zara Lawler, Kathy Blocki, Weronika Balewski, and Emma Shubin 2:08 – Question #1 2:17 – Kathy’s Answer 3:15 – Zara’s Answer 4:42 – Emma’s Answer 6:35 – Weronika’s Answer 8:06 – Question #2 8:18 – Kathy’s Answer 9:18 – Zara’s Answer 11:06 – Dr. Lisa Garner Santa, flute 11:40 – Zara Continues 14:14 – Emma’s Answer 17:15 – Weronika’s Answer 18:55 – Question #3 19:05 – Kathy’s Answer 20:47 – Zara’s Answer 24:06 – Emma’s Answer 25:38 – Heidi’s Answer 26:17 – Weronika’s Answer 29:13 – Sébastian Jacot, flutist 29:38 – Weronika Continues 30:29 – Reference to Episode 90 30:54 – Question #4 31:03 – Kathy’s Answer 32:13 – Poulenc Flute Sonata 33:10 – Marches 34:10 – Resources: Ribbons, Scarves, and more! 34:36 – Dalcroze Method – Website 35:35 – Zara’s Answer 38:53 – Emma’s Answer 40:05 – Weronika’s Answer 41:15 – Heidi Comments 42:39 – Question #5 from Weronika! 42:56 – Kathy’s Answer 44:54 – Zara’s Answer 48:55 – Episode Update: Emma left due to a technical difficulty. 49:20 – Episode Update: Weronika’s Goodbyes! 49:52 – Question #6 50:05 – Kathy’s Answer 51:10 – Zara’s Answer 52:24 – Heidi’s Answer 52:52 – Dr. Sam Hood’s DMA Thesis, Flute 360’s Episode 10 53:18 – TWU Flute Studio’s usage of Dr. Hood’s Information via Flute 360! 54:10 – Kathy Comments 54:40 – Question #7 54:49 – Kathy’s Answer 55:01 – Dr. Erika Boysen, flute – YouTube Video – View Here! 55:25 – Zara’s Answer 58:39 – Heidi’s Answer 58:52 – Texas Tech University, Interdisciplinary Department 59:27 – Dr. Heather Warren Crow, TTU professor 1:00:40 – Reference to Flute 360’s Episode 86 with Hilary Abigana 1:01:40 – Episode Wrap-Up! 1:02:04 – Kathy’s Final Comments 1:02:55 – Zara’s Final Comments 1:03:27 – PICKS! 1:06:29 – Many thanks to the panelists! 1:07:23 – Bronze Sponsor: KinderFlute with Kathy Blocki PICKS! Kathy Book: "Spark" by Dr. John J. Ratey Zara PBS KIDS: Peg & Cat Heidi Greek Food: Moussaka, Greek Salad, Slouvakis Episode 91 – Resources Mentioned: Flute 360’s Episode 90 Flute 360’s Episode 86 Flute 360’s Episode 10 Zara’s Website KinderFlute’s Website Emma Shubin’s Website Weronika’s Website Dalcroze Method Dr. Sam Hood’s Website Episode 91 – Sponsors: Gold & Silver: J&K Productions Bronze: KinderFlute with Kathy Blocki
Deb can be found on Twitter @Daustring. The two books that Deb mentioned in this episode are: Spark: The Revolutionary New Science of Exercise and the Brain by John J. Ratey and Unlocking Happiness at Work: How Data-driven Happiness Strategy Fuels Purpose, Passion and Performance by Jennifer Moss You can find me on Twitter @chrisjoncluff and on WordPress at https://chrisjcluff.com/ Chasing Squirrels is on iTunes @ https://itunes.apple.com/ca/podcast/chasing-squirrels/id1191208370?mt=2 and Google Play Music https://play.google.com/music/listen#/ps/Ixhzynlfcltbpmaw6inf6fpd3ei The song played in this episode: Set the World on Fire by Creo is used under a Creative Commons Attribution license (https://creativecommons.org/licenses/by-nc/4.0/) This song has not been remixed or changed in any way.
Deb can be found on Twitter @Daustring. The two books that Deb mentioned in this episode are: Spark: The Revolutionary New Science of Exercise and the Brain by John J. Ratey and Unlocking Happiness at Work: How Data-driven Happiness Strategy Fuels Purpose, Passion and Performance by Jennifer Moss You can find me on Twitter @chrisjoncluff and on WordPress at https://chrisjcluff.com/ Chasing Squirrels is on iTunes @ https://itunes.apple.com/ca/podcast/chasing-squirrels/id1191208370?mt=2 and Google Play Music https://play.google.com/music/listen#/ps/Ixhzynlfcltbpmaw6inf6fpd3ei The song played in this episode: Set the World on Fire by Creo is used under a Creative Commons Attribution license (https://creativecommons.org/licenses/by-nc/4.0/) This song has not been remixed or changed in any way.
Our guest today has been in the fitness industry since 2002 as a certified personal trainer, training manager, orthopedic massage therapist, college and university adjunct professor, NASM master instructor, fitness industry presenter, author, and subject matter expert/talent for fitness industry educational videos and written content. He’s the co-host of the Omnia Fitness Podcast with Rick and Drogo and host of the NASM CPT Podcast. He owns the Independent Training Spot, NYC-based personal training gyms and is the co-owner of RēCOVER, an orthopedic and cognitive stress recovery center in Manhattan. He holds a masters in exercise science and a doctorate in health science and exercise leadership. We first met when he was kicking my butt at the New York Sports Club and has continued to be a very positive influence. We talk about what works for his many clients, his studies, and he shares a ton of great reads & advice with us today. Enjoy! In this episode Peter & Dr. Rick Richey discuss: 0:45- Intro & welcome Rick! 1:40- Ref: Omnia Fitness Podcast with Rick and Drogo Peter was on THIS episode :) NASM-CPT Podcast Independent Training Spot ReCoverNYC 1:45- Lots to talk about here- where did you get your doctored Rick? 2:30- We first met several years ago at New York Sports Club. Other than “Hey I wanna look good naked”, what is the No.1 reason you tell people that exercise and staying mentally & physically fit is so important, today more than ever? Ref John J. Ratey book: “Spark: The Revolutionary New Science of Exercise and the Brain” 5:13- On Rick’s Executive Function assistance and how it related to Exercise Science 7:20- On making it past the hardest chore of working out. How do you get those of us that are neurodiverse to stick around… and then come back to work out again?? 9:45- On managing energy systems Ref: study on benefits of exercise versus meds for depression. link to study link to article about study 11:45- Peter: “A headache doesn’t mean you have an aspirin deficiency”. 12:54- So ‘doctorally speaking’, what does exercise really do for the brain? Ref: Attribution Theory and Attribution Retraining 15:16- Ref: 23 and 1/2 Hours video. (Only several minutes, not an entire day in length) 16:23- Exercise doesn’t have to be all about picking things up & putting them down. You can actually enjoy yourself! 17:20- On finding what clients like to do for exercise. i.e. “A little bit of something is better than a whole lotta nothing” 19:30- Ref Dick Couch book: “The Warrior Elite: The Forging of SEAL Class 228” 21:30- Ref Mel Robbins book: “The 5 Second Rule” 22:39- Why Peter goes to the gym/works out first thing in the morning! 23:21- Five rules Rick has found that work for ADHD Athletes 24:57- How can people find you Rick? @Dr.RickRichey on INSTA or ReCOVER or http://independenttrainingspot.com 25:30- Thank you Rick! And thank YOU for subscribing, reviewing and listening. Your reviews are working! Even if you’ve reviewed us before, would you please write even a short one for this episode? Each review that you post helps to ensure that word will continue to spread, and that we will all be able to reach & help more people! You can always reach me via peter@shankman.com or @petershankman on all of the socials. You can also find us at @FasterThanNormal on all of the socials. 26:13- Faster Than Normal Podcast info & credits As always, leave us a comment below and please drop us a review on iTunes and of course, subscribe to the podcast if you haven’t already! As you know, the more reviews we get, the more people we can reach. Help us to show the world that ADHD is a gift, not a curse! Do you know of anyone you think should be on the FTN podcast? Shoot us a note, we’d love to hear!
This episode of the podcast is a conversation with Tom Byer. Instead of writing one of my normal introductions, I am going to read you part of the foreward to Tom’s book Football Starts at Home. The foreward is written by Professor John J. Ratey, M.D., Associate Clinical Professor of Psychiatry Harvard Medical School. He […] The post Episode 217: “I’m Only Responsible for What I Say, Not What You Understand.” A Good Reminder from Tom Byer. appeared first on 3four3.
Powerful evidence shows that exercise improves not only physical health, but attention, working memory, behavior, mood, and executive functions. John J. Ratey, M.D., explains how to use movement to ease symptoms of ADHD.
Best selling author, John J. Ratey, MD, is an Associate Clinical Professor of Psychiatry at Harvard Medical School and an internationally recognized expert in Neuropsychiatry. He has published over 60 peer-reviewed articles, and 11 books published in 17 languages, including the groundbreaking ADD-ADHD “Driven to Distraction” series with Ned Hallowell, MD. With the publication of "Spark-The Revolutionary New Science of Exercise and the Brain," Dr. Ratey has 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. Recognized by his peers as one of the Best Doctors in America since 1997, Dr. Ratey was recently honored by the Massachusetts Psychiatric Society as "Outstanding Psychiatrist of the Year" for advancing the field. Dr. Ratey and his work are frequently profiled in the media, where he’s been featured on ABC, CBS, NBC, PBS, and NPR, as well as in The New York Times, Newsweek, The Washington Post, US News and World Report, Men’s Health, and other national publications. Visit Dr. Ratey at JohnRatey.com.
Fitness is often wrongly attributed as the single solitary driver of your overall health and body composition. Movement and exercise are important, but your overall wellness isn’t so one-dimensional; it encompasses sleep, nutrition, stress management, and more. Your fitness routine shouldn’t be your entire life—it’s just one piece of being a passionate, multi-faceted human being. You don’t need to spend countless hours in the gym in order to create a fit, healthy body. What’s more important is that your exercise routine is effective, functional, and rooted in science. On this episode, we’re highlighting how to build an effective and comprehensive fitness routine. You’re going to hear ten powerful moments from past episodes on building strength, working smarter not harder, building a strong physical foundation, and more. So listen attentively, take notes, and apply the strategies that resonate with you! In this episode you’ll discover: The definition of eccentric training, and how to take advantage of its benefits. What movement hygiene is. The difference between flexibility and mobility. What you can learn from videoing your workouts. Why you have to earn the right to do certain exercises. The brain benefits of working out. Simple exercises you can incorporate into your routine for improved brain function. How many days per week you should incorporate HIIT. What muscular compensations are, and how they occur. The importance of moving your body functionally. Why simple habits like rest and stretching can improve your body composition. The power of basic bodyweight movements. How to get an effective core workout at your desk. What progressive overload is, and how it can help you get stronger. How the concept of mechanotransduction works. The importance of finding your tribe. Items mentioned in this episode include: Onnit.com/Model ⇐ Get your optimal health & performance supplements at 10% off! Organifi.com/Model ⇐ Use the coupon code MODEL for 20% off! Eccentric Exercises & Training Your Mind with Steve Weatherford – Episode 272 Essential Components of Any Exercise Program with Luka Hocevar – Episode 275 Exercise Secrets and Building Superhero Bodies with Don Saladino – Episode 280 How to Create a Healthy Brain and a Happy Life with Dr. Wendy Suzuki – Episode 186 Cross Training Secrets and How to Play On with Jeff Bercovici – Episode 295 Redefining What It Means to Be Fit and Healthy with Lita Lewis – Episode 288 The Truth About Your Core Muscles with Katy Bowman – Episode 266 Getting Stronger with Progressive Overload with Dr. Jay Ferruggia – Episode 253 Boost Performance and Prevent Injuries with Dr. Kelly Starrett – Episode 281 Spark by John J. Ratey, MD The One-Minute Workout by Dr. Martin Gibala Play On by Jeff Bercovici Sleep Smarter by Shawn Stevenson * Download The Transcript Thank you so much for checking out this episode of The Model Health Show. If you haven’t done so already, please take a minute and leave a quick rating and review of the show on Apple Podcasts by clicking on the link below. It will help us to keep delivering life-changing information for you every week! Click Here to Subscribe via Apple Podcasts Click Here to Subscribe via Stitcher Click here to Subscribe via Spotify Click here to Subscribe via Soundcloud
We have spent the last several weeks exploring how to design memorable moments for our customers and communities, our audiences and even our families. But how do we design a life of wonder for ourselves? How do we juggle our own creative calling with the needs of our clients and communities? Is there a way to approach marketing as a craft, making it part of our path to mastery? How do we realize our best creative selves, pursuing mastery and meaning in every aspect of our lives? Today, Jeffrey explores the creative process with Srinivas Rao, the founder and host of The Unmistakable Creative Podcast and author of the recently released Audience of One: Reclaiming Creativity for Its Own Sake, and Marty Neumeier, Director of CEO Branding at Liquid Agency and author of several books, including the forthcoming business thriller SCRAMBLE: How Agile Strategy Can Build Epic Brands in Record Time. Srinivas and Marty explain how they make decisions about which projects to take on, discussing the tension between what they have been called to create and market demands. They address the significance of ongoing reflection and self-awareness in carving a path of personal and professional mastery and offer insight around putting your imprint or signature on any project you take on, learning best practices—and then challenging them. Srinivas and Marty also describe how they measure the value of their own work, seeking self-mastery rather than obsessing over marketing metrics. Jeffrey asks them how they work through doubt in the writing process, what surprised them in the creation of their latest works, and how they foster openness in creative collaboration. Listen in for advice on leveraging a support system to navigate crises and learn how to design a fulfilling life and business with an eye to creative mastery and meaning. Key Takeaways [5:01] Young Srini and Marty at their best Srini listening to Thriller on repeat Marty learning to draw from mom [9:51] Marty’s transition to an audience of one Career of being creative on behalf of other people Sold company to Liquid Agency ‘to do own art’ [13:05] Srini’s transition to an audience of one Making money helping others execute vision AJ Leon encouraged to ‘create own stuff’ Aim for mastery rather than metrics [19:55] Marty’s insight on mastery and metrics Always focused on mastery, fell short on metrics Not about gaming system but getting word out [22:40] The difference between mimicry and modeling Danger in replicating formula Rule to not be like anyone else [31:20] The role of environment in the creative process Introduced to idea by The Ultimate Game of Life All things have energy that inspires OR expires Upgrade space to ‘pull into best version of self’ [32:40] How to reinvent yourself with each new project Explore other’s work, save what you love about it Can’t know what’s new unless experience world [43:12] Srini’s insight around creativity and the internet Creative pursuits in search of external reward Tools designed to trigger envy and comparison Conflates attention with value, prevents creative work [50:54] The impetus for Marty’s new book SCRAMBLE Business book won’t give experience of agile strategy Suggestion to deliver principles through story [53:14] The surprises Marty & Srini experienced in the writing process Characters take on life of own Learn to write in rhythmic cadence [59:13] How Marty & Srini work through doubt when writing Email from writing coach when Srini stuck Marty wrote in full view of advisor/audience [1:06:00] How Srini navigates crises in business Support system of friends, family who care Therapy and self-care (exercise, eat well) [1:12:00] Marty’s approach to crises in SCRAMBLE Character of CEO must involve team to fix problems Similar to own journey in realizing can’t do it alone [1:18:09] How to foster openness in creative collaboration Eliminate ego and envy to do something great Project more important than who has ideas [1:20:55] What Srini & Marty are pursuing in the next year Srini leveraging platform to highlight social issues Marty founding Level C (branding as profession) Connect with Srinivas The Unmistakable Creative The Unmistakable Creative Podcast The Art of Being Unmistakable: A Collection of Essays About Making a Dent in the Universe by Srinivas Rao An Audience of One: Reclaiming Creativity for Its Own Sake by Srinivas Rao ‘If You Want to Build an Audience, Focus on Mastery Instead of Metrics’ by Srinivas Rao ‘The Wasted Potential of the Internet’ by Srinivas Rao Connect with Marty Marty’s Website Liquid Agency The Brand Gap: How to Bridge the Distance Between Business Strategy and Design by Marty Neumeier SCRAMBLE: How Agile Strategy Can Build Epic Brands in Record Time by Marty Neumeier Zag: The Number One Strategy of High-Performance Brands by Marty Neumeier Resources Tracking Wonder S1EP11 AJ Leon The Brand Gap on SlideShare Misfit Incorporated Creative Live with Danielle LaPorte & Srinivas Rao Danielle LaPorte Leap First: Creating Work That Matters by Seth Godin The Brand Gap on SlideShare The Ultimate Game of Life The Life-Changing Magic of Tidying Up: The Japanese Art of Decluttering and Organizing by Marie Kondō Flow: The Psychology of Optimal Experience by Mihaly Csikszentmihalyi Charles Baxter Steven Pressfield Mastery by Robert Greene Books by Anders Ericsson Spark: The Revolutionary New Science of Exercise and the Brain by John J. Ratey with Eric Hagerman The Fountainhead by Ayn Rand Tracking Wonder S1EP04 BB Suárez Kim Marie Coaching Gentle Warriors Kitchen Charles Vogl The Art of Community: Seven Principles for Belonging by Charles Vogl Quest 2019
In this episode of #shoptalk, TFC's Mike and Nick have a conversation about the potential for physical education in grade school, and of creating a movement rich environment to enhance how developing brains absorb information. They also talk about the work of Dr. John J. Ratey, and his focus on the relationship between exercise and the brain.
The Improvement Project - Good Habits, Intentional Living and Becoming a Better Human
In this episode 13, we check in with our daily exercise challenge and then we dig right into this month's book related to the benefits of exercise by discussing Spark by John J. Ratey, MD
In this podcast, Cody Gough and Ashley Hamer discuss the following stories from Curiosity.com to help you get smarter and learn something new in just a few minutes: THRIVE MARKET: Get an extra 25% off your first order along with a free 30-day trial 40% Of Your Life Is on Autopilot Want a Healthy Brain? Don't Skip Leg Day, Says a Groundbreaking Study The U.S. Government Released a Study on Warp Drive Want more? Check out "Spark: The Revolutionary New Science of Exercise and the Brain" by John J. Ratey. The audiobook is free with a trial of Audible. We handpick reading recommendations we think you may like. If you choose to make a purchase through that link, Curiosity will get a share of the sale. Learn more about these topics and more onCuriosity.com, and download our5-star app for Android and iOS. Then, join the conversation onFacebook,Twitter, andInstagram. Plus: Amazon smart speaker users, enable ourAlexa Flash Briefing to learn something new in just a few minutes every day! See omnystudio.com/listener for privacy information.
5 Leadership Questions Podcast on Church Leadership with Todd Adkins
In this episode of the 5 Leadership Questions podcast, Todd Adkins and Eric Geiger are joined by author and teacher Priscilla Shirer. During their conversation, they discuss celebrating weakness and what leadership in the home looks like. BEST QUOTES “I’m learning a lot about humility. That humility is the key for relationships in families, in working relationships, in ministry. Humility is what lays the framework for effective relationships.” “Kids can be the best teachers in helping you to see the world in a different light and see yourself more clearly. It’s like staring in a mirror and recognizing there’s some stuff that needs to be straightened out.” “It might not be perfect, but it’s going to be purposeful, and we are going to do the best we can.” “On the heels of that correction, there was a conversation about what my father saw could possibly be a gift that God has given me that needs to be molded by God’s Spirit for His purposes.” “Something else that was caught for me was not disciplining out of anger, but looking at it through the perspective of the Lord. Could it be that this characteristic is unruly in their life could be the thing that God might have put in their life and given me the privilege to help hone to use for His glory?” “I think that weaknesses are the very thing we should celebrate in a person.” “Instead of letting someone’s weakness be what makes them feel discouraged, I actually want to highlight it and say, ‘This is the platform on which God’s strength is going to be displayed in your life.’” “Fear highlights the weakness. It makes your weakness so overwhelming that it will paralyze you so that you never step into the very thing that is the opportunity for God to display His strength.” “We can’t let guilt keep us from having the intimacy with God we are supposed to have.” “Often it’s not until I am just outside walking, that a message I’ve been working on, or a paragraph I’ve been trying to finish, or a thought I’ve been trying to make sense of, it doesn’t settle until I stop studying and just go move my body.” “In prayer, one of my prayers is always, ‘Lord, today will you give me the opportunity to be the answer to someone else’s prayer.’” “What being a good leader looks like is submitting well to my husband. That’s a hard thing when you have a demonstrative personality like I do.” “The discipline of being submitted and patient and honoring my husband in that is what leadership looks like to me.” “I’m grateful to submit to a man who I know is submitted to the authority of someone who has spiritual covering over his life.” “As a single woman, put yourself in scenarios where you have to be submitted to some spiritual authority in your life, because that’s not a characteristic that jumps on you when you walk down the aisle and say, ‘I do.’” “Learn how to be a continual learner.” “Do less talking and more listening and learning because that will make me a better leader in the future.” “The only way we can be effective as a leader and in that role of mentoring others, is if we listen well, if we have our noses in a book, learning, reading, gleaning from people who are different from us, who have different theological frame of references from us, different denominations from us, different perspectives than ours, different racial backgrounds than ours.” RECOMMENDED RESOURCES Ministrygrid.com The Prince Warriors by Priscilla Shirer The Prince Warriors and the Unseen Invasion by Priscilla Shirer The Prince Warriors and the Swords of Rhema by Priscilla Shirer The Armor of God Bible Study Unseen: The Armor of God for Kids by Priscilla Shirer Spark by John J. Ratey
We try not to play favorites, but let’s be honest: the brain is the most important organ in the body. So why do we talk so little about how we can take good care of it? Daphnie explains how we can use nutrition and exercise to supercharge our brains for focus, memory, and even happiness. Warning: science ahead!Links in this episode: More on sugar and the brain from Harvard Medical School, Spark by John J. Ratey MD with Eric Hagerman, More on exercise and depression, National Suicide Prevention Lifeline, Wendy Suzuki, Healthy Brain, Happy Life by Wendy Suzuki, PhD
Best selling author, John J. Ratey, MD, is an Associate Clinical Professor of Psychiatry at Harvard Medical School and an internationally recognized expert in Neuropsychiatry. He has published over 60 peer-reviewed articles, and 11 books published in 15 languages, including the groundbreaking ADD-ADHD “Driven to Distraction” series with Ned Hallowell, MD. With the publication of "Spark-The Revolutionary New Science of Exercise and the Brain," Dr. Ratey has established himself as one of the world's foremost authorities on the brain-fitness connection. His latest 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. Recognized by his peers as one of the Best Doctors in America since 1997, Dr. Ratey was recently honored by the Massachusetts Psychiatric Society as the "2016 Outstanding Psychiatrist of the Year" for advancing the field. Dr. Ratey and his work are frequently profiled in the media, where he’s been featured on ABC, CBS, NBC, PBS and NPR, as well as in The New York Times, Newsweek, The Washington Post, US News and World Report, Men’s Health, and other national publications. http://www.johnratey.com/
John J. Ratey, MD, is an Associate Clinical Professor of Psychiatry at Harvard Medical School and an internationally recognized expert in Neuropsychiatry. He has published over 60 peer-reviewed articles, and 11 books published in 15 languages, including the groundbreaking ADD-ADHD “Driven to Distraction” series with Ned Hallowell, MD. With the publication of"Spark-The Revolutionary New Science of Exercise and the Brain," Dr. Ratey has established himself as one of the world's foremost authorities on the brain-fitness connection. His latest book, “Go Wild” explores how we can achieve optimal physical and mental health. Recognized by his peers as one of the Best Doctors in America since 1997, Dr. Ratey was recently honored by the Massachusetts Psychiatric Society as the "2016 Outstanding Psychiatrist of the Year" for advancing the field. In todays episode we talk about: How bread can make you sick Why you should always move if you want to learn. Why you should eat fermented food. What is insulin What you should do to minimize the risk for Alzheimer. What you should do if you have an autoimmune disease like Chrons and Coliaki Why you should eat more Indian food. Why you should eat Omega 3 when you are depressed. What kind of training for better health and mental performance Why you should be more by the sea Why you should excersise when you are pregnant. With much more See acast.com/privacy for privacy and opt-out information.
Best selling author, John J. Ratey, MD, is an Associate Clinical Professor of Psychiatry at Harvard Medical School and an internationally recognized expert in Neuropsychiatry. He has published over 60 peer-reviewed articles, and 11 books published in 15 languages, including the groundbreaking ADD-ADHD “Driven to Distraction” series with Ned Hallowell, MD. With the publication of "Spark-The Revolutionary New Science of Exercise and the Brain," Dr. Ratey has established himself as one of the world's foremost authorities on the brain-fitness connection. His latest 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. In this interview we talk about: - How activity acts as a social magnet - Why group fitness is so addicting and creates "cult" like following - How we can overcome social anxiety through movement - What couples can do to reinvigorate their relationship - And much, much more! To find more about Dr. Ratey you can visit his website: www.johnratey.com Please enjoy this conversation with Dr. John Ratey!
Today’s guest episode of USR features fitness enthusiast and health expert, Ted Ryce. Ted is a professional speaker and host of The Legendary Life Podcast. After having overcome several tragedies, Ted started combining health with personal development to provide an all encompassing approach to success and living a life of purpose. Ted has been a fitness professional for over 17 years in the Miami Beach area and has worked with celebrities like Richard Branson, Robert Downey Junior, as well as CEOS of multimillion dollar companies. He believes that health and fitness are the foundation of success, and aspires to influence others to take on the same mindset. In this episode, you will learn: -how to use fitness to improve both your health and your mindset -how to take what life throws at you and use it as fuel to become unstoppable -that even when it seems like you have absolutely no time, there are ways you can still be investing in yourself Ted’s fascination and endless knowledge of all things health related has allowed him to better the lives of all those around him. He has changed the conversation about fitness and helped people to realize that this kind of investment is priceless. Ted’s story is the purest example of what it means to pick yourself up after you have fallen, and use your experiences as fuel to become unstoppable. Mentioned in this episode: Ep. 95: Improve Your Health & Grow Your Wealth Part 1: http://directory.libsyn.com/episode/index/id/4479092 Spark: The Revolutionary New Science of Exercise by John J. Ratey https://www.amazon.com/Spark-Revolutionary-Science-Exercise-Brain/dp/0316113514 Headspace App: https://itunes.apple.com/us/app/headspace-guided-meditation/id493145008?mt=8 Legendary Life podcast https://itunes.apple.com/us/podcast/legendary-life-health-fitness/id870958144?mt=2 Get insider tips and resources only available to my private email community by texting IGNITE to 44222 or visiting kellyroachcoaching.com and selecting any of the exciting resources or trainings available for immediate download. Connect with Ted: www.legendarylifepodcast.com/ https://www.facebook.com/ted.ryce www.twitter.com/legendarylifep Connect with Kelly: www.kellyroachcoaching.com www.facebook.com/kellyroachinternational www.twitter.com/kellyroachint A HUGE thank you for listening to Unstoppable Success Radio! I would be so grateful if you left me a rating and review! My mission and goal is to serve you, my listeners, so please submit your questions for an upcoming #ask Kelly episode by emailing coaching@kellyroachcoaching.com or @kellyroachint or calling 610 910 3600 to submit your questions! Here's how I can help you achieve your goals: -How to build, scale and automate growth in your business:kellyroachcoaching.com/yes -Take your hobby, side hustle or new business quickly to the 100k mark: kellyroachcoaching.com/100k -Turbo charge your productivity, break through overwhelm and the impact the profit in your business in 30 day or less kellyroachcoaching.com/higher-profits/ -Inquire about Private consulting and coaching by completing the application at: http://kellyroachcoaching.com/apply-now/ Get insider tips and resources only available to my private email community by texting IGNITE to 44222 or visiting kellyroachcoaching.com and selecting any of the exciting resources or trainings available for immediate download. Have you gotten your copy of UNSTOPPABLE: 9 Principles for Unlimited Success in Business and in Life at Amazon here NOW!
Best selling author, John J. Ratey, MD, is an Associate Clinical Professor of Psychiatry at Harvard Medical School and an internationally recognized expert in Neuropsychiatry. He has published over 60 peer-reviewed articles, and 8 books published in 14 languages, including the groundbreaking ADD-ADHD “Driven to Distraction” series with Ned Hallowell, MD. With the publication of "Spark-The Revolutionary New Science of Exercise and the Brain," Dr. Ratey has established himself as one of the world's foremost authorities on the brain-fitness connection. His latest 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. Recognized by his peers as one of the Best Doctors in America since 1997, Dr. Ratey and his work are frequently profiled in the media, where he’s been featured on ABC, CBS, NBC, PBS and NPR, as well as in The New York Times, Newsweek, The Washington Post, US News and World Report, Men’s Health, and other national publications.
Life on Fire TV (Audio) – Online Business Coaching With Nick Unsworth
Hey hey! Welcome to episode 176 of Life on Fire. I’m always pumped up to bring you one of our shows, but I’m extra fired up to bring you today’s! Our guest is my friend and yours, Dr. Matt Hubbard. Dr. Matt has joined us on a few previous editions of the show, but you can never have enough insights and wisdom on mindset from this man. He is crushing it in every area of his life from work to family to adventure. And the reason he’s able to do so is his mindset. On today’s episode he drops valuable knowledge bombs about the 4 steps to take to make changes, and the 3 things you must have to create a powerful, positive mindset no matter what is going on around you. In this episode you’ll hear: Why you must honor yourself. (11:10) The reasons finding your tribe is imperative to success. (16:00) Why a study proved group collaboration is more powerful than individual problem-solving. (18:05) What is number one thing that cuts off dreams? (27:35) All breakthroughs happen where? (30:30) And so much more! Dr. Matt is always a welcome guest to this show, he is someone I am modeling my life after. In fact both Megan Ann and I decided - independent of each other - we wanted to model ourselves after Dr. Matt, his wife and their family. They are amazing examples of people living lives on fire. It all starts with mindset. Because you’re here listening you’re on the right track. And you fall into one of three types of people: you’re either sick of what you’re doing and looking for something else. Or you’ve got one foot following your passion but one foot lagging behind in your old life, and you’re looking for that push to put both feet into your passion. Or you’re already living an epic life, but you know there’s more of you to develop. The first step in moving out of any of those categories and fully embracing your ultimate life on fire, as Dr. Matt shares on this show, is to first get real with yourself; acknowledge there is a burning desire within you and you need help to release it. Second find your tribe. Find the people who are going to lift you up and support you, and hold you to the highest standard. Stay away from the naysayers and the Negative Nancys of the world - they won’t get you anywhere and will only drag you down. Third is discover your plan. Whatever it is that you want to do, find that out. Whatever you are most called to do, whatever you have been put on this earth to do go out and do it. And the final step is to execute that plan. You may not know how so get help. Talk to people who are doing great things, seek their counsel and surround yourself with them. Acknowledge you don’t know how to follow through on your plan, and seek the help you need to figure it out and execute. Dr. Matt also shares three keys to a powerful mindset: environment, accountability and correctability. You have to plant a seed in soil where it will flourish. Just like you can’t grow an orange tree in winter in Montana you can’t have an idea and then have negative thoughts about yourself and about fulfilling that idea, it’ll never come to fruition. Also you must have three people to hold you accountable to your ideas and your dreams. This is absolutely key to your dreams coming true; in fact, not having accountability is the #1 thing that cuts off dreams from becoming reality. Get accountability and get your life on fire. Finally you need to be correctable. That means you must be coachable, do what your coach tells you to do because that is why you hired him or her. And don’t give in when it gets uncomfortable, that is when you are closest to your biggest breakthrough! Embrace it, move forward, be coachable and be correctable. Along with those keys to a powerful mindset Dr. Matt shares how to honor the space between the old you and the not-yet you, and why collaboration is critical to success (and isolation is a destroyer). On episode 176 of Life on Fire Dr. Matt not only educates, but he also entertains! So tune in and check it out. EPISODE RESOURCES Dr. Matt Hubbard’s web site http://truechiropracticsandiego.com/ Dr. Matt on Twitter https://twitter.com/askdrmatt Spark: The Revolutionary New Science of Exercise and the Brain by John J. Ratey and Eric Hagerman http://www.amazon.com/Spark-Revolutionary-Science-Exercise-Brain/dp/0316113514 Biology of Belief by Bruce H. Lipton http://www.amazon.com/The-Biology-Belief-Unleashing-Consciousness/dp/1401923127 Who Switched Off Your Brain? by Dr. Caroline Leaf http://www.amazon.com/Who-Switched-Off-Your-Brain/dp/0981956742 Switch on Your Brain by Dr. Caroline Leaf http://www.amazon.com/Switch-On-Your-Brain-Happiness/dp/0801015707 21 Day Brain Detox, Dr. Caroline Leaf’s program http://21daybraindetox.com/ Unbeatable Mind by Mark Divine http://www.amazon.com/Unbeatable-Mind-Resiliency-Toughness-Succeed/dp/1495393437 Life on Fire website http://www.lifeonfire.com Subscribe to Life on Fire TV Podcast http://www.lifeonfire.com/itunes Write a Review on iTunes http://www.lifeonfire.com/itunes
Runner of the Week and physician Wendy Cicek Steiger, MD, takes listeners on a coast-to-coast US tour as she recounts celebrating her fiftieth birthday by running six marathons, Liz Whitteberry details her latest personal record (PR) using the Maffetone Method, and go-to real food dietitian, Serena Marie, RD, answers a Facebook group listener's question about intermittent fasting. Jabra Joy Becky Fedora Clayton stops by The Running Lifestyle show to rave about the Jabra Sport Coach wireless earbuds. Beats the sweat/weather blues with these durable, water resistant headphones Tailors the fit using five different earbud selections Takes phone calls with clarity via Dolby™ Sound Enhancement Don't forget that you can still win a FREE pair of Jabra wireless earbuds and a 30-minute Skype chat with Kari by registering at Jabra.com/TRL and by signing up for the TRLS e-mail list at therunninglifestyle.com/join will pick a winner at the end of January, so stay tuned! Runner of the Week: Dr. Wendy Cicek Steiger Physician Wendy Cicek Steiger, MD, regales Kari with her PR running journey in 2015. Turned 50 in 2015 and took on the goal to run five marathons in 2015 (which turned into six!) Completed Marathon 1 (Big Sur International Marathon in Monterey, CA) with her first-time marathoner husband Andrew in April Ran Marathon 2 (Rite Aid Cleveland Marathon) three weeks after Big Sur in May—learn about “Fast Food Row” Ran Marathon 3 (Erie Marathon at Presque Isle in September)—where she PRed Ran Marathon 4 (Akron Marathon) in October—as a supported training run Ran Marathon 5 (Marine Corps Marathon in October)—with people from various running groups and finished the race with FotiPanagakos (from Team TRLS Runs Chicago for Action for Heathy Kids) and others Ran Marathon 6 (Mississippi Coast Marathon) in November with dear friend of the show and fellow Chicago marathoner Tricia Becker Believes in daily meditation (Headspace), practicing yoga, and proper nutrition Loves online running communities for the comradery, support, and to bring like minds together Describes why sitting still is a huge challenge Refers to Dr. John J. Ratey's books Go Wild: Free Your Body and Mind from the Afflictions of Civilization and Spark: The Revolutionary New Science of Exercise and the Brain 2016 outlook: 50 marathons in 50 states, Big Sur loyalty runner, Buffalo Marathon or the Fargo Marathon, to qualify for the Boston Marathon Liz Whitteberry Team TRLS Action for Healthy Kids runner for the Chicago Marathon, “Saint Zen Liz” Whitteberry—from “Running Galloway Style With Jeff Galloway” (Episode 77), “Seven Stories Of Taking On The Marathon Distance” (Episode 94), and “Chicago Marathon Recap W/ Jeff Galloway & Team TRLS” (Episode 98)—tells Kari how she rocked her most recent PR using a heart rate training method. Started the year injured (during a thunderstorm-and-mud 50-miler) and took time off from running in December and January Started the Maffetone Method (The Big Book of Endurance Training and Racing by Philip Maffetone) and using heart rate training (be patient and be consistent!) Attended Chi running clinics Talks about Zone 2 heart rates and pace bands Tells why running is about the joy of the journey and celebrating milestones together as runners Completed the 2,015 miles in 2015 challenge Raves about the Chicago Marathon (You can get the inside scoop on all things Chicago Marathon with Race Director: Carey Pinkowski from “Bank of America Chicago Marathon Race Director Carey Pinkowski” (Episode 88) For more info, check out “What a Runner Needs to Know About Zone Training & Stress Fractures” (Episode 57) featuring Polly de Mille or chat with Liz and others in the private TRLS Facebook page Is nearly 50 (say happy birthday on 11/11/16!) who lost 35 pounds when she first started running and is going for a Boston qualifier (BQ) time at the Chicago Marathon Mike Clarke Founder Mike Clarke of the Big Beach Marathon in Gulf Shores, AL, (on January 31, 2016) shares the course time limit and more. Tells the overall time limit for the full and half marathons Provides parking details on the “main drag” Gives bag-drop information (via Operation ReConnect) Shares last-minute information for the race Friendly reminder: As a listener of TRLS, receive a 15% discount when you use code “RUNLIFE” at checkout when you register for the Big Beach Marathon! Serena Marie, RD Brooklyn's in the house as Serena Marie, RD, answers a TRLS Facebook group listener's question about intermittent fasting. Tackles the subject from two points of view—1) this new, trendy cool fad 2) this long-standing tradition used in religious practices Correlated with increasing lifespan Animal studies show that intermittent fasting can decrease weight, help with total cholesterol, and markers that indicate the occurrence of cancer Human studies are twofold—1) not a lot of research out there 2) shows that the evidence doesn't say it's harmful but doesn't show that it's superior to being more mindful of food choices and choosing more nutrient-rich, lower-calorie foods Limited/mixed reviews as to whether or not it reduces insulin sensitivity or reduces inflammation Personal take: Not sure how realistic it is to skip meals and might promote disordered eating patterns Why it might work best for single, younger men Catch Serena on Periscope (@SerenaMarieRD) Kari mentions moderators versus abstainers (February Book of the Month: Better Than Before: What I Learned About Making and Breaking Habits—to Sleep More, Quit Sugar, Procrastinate Less, and Generally Build a Happier Lifeby Gretchen Rubin) Friendly reminder: Always consult your physician before modifying your diet. Next week, it's all about love! Kari talks with a life coach about self-love and relationships. Serena Marie, RD, also incorporates love into her nutrition segment. Namaste TRLS brothers and sisters! Contact: Wendy Cicek Steiger: Email: wendycicek@gmail.com Facebook: /wendy.ciceksteiger Liz Whitteberry: Website:LizWhitteberry.com Facebook: Liz.Whitteberry Twitter: @elizabethwh Serena Marie, RD: Website: www.SerenaMarieRD.com Facebook: /SerenaMarieRD Twitter: @SerenaMarieRD Instagram: SerenaMarieRD Kari Gormley: Facebook: The Running Lifestyle Show Twitter: @KariGormley Instagram: @KariGormley
Podcast presented by Base Physical Therapy. Tom welcomes John J. Ratey, MD, is an Associate Clinical Professor of Psychiatry at Harvard Medical School and an internationally recognized expert in Neuropsychiatry
As a kid I loved to run. Whether it was chasing or racing friends, running was something that I grew up loving to do. And I continued to run in high school, competing in the 110 meter high hurdles, 300 meter intermediate hurdles and the 4 x 400. But somewhere over the years I noticed I stopped running as much. Sure, I still ran a couple of nights a week, but that was more of an ad on to my weight lifting routine, and just another avenue that I thought would help me stay fit. But in the Spring of 2006 my brother Wyatt called me to see if I wanted to run the Chicago Marathon with him. I don't remember the details of our conversation, but I remember agreeing to do do with very little hesitancy. Sure, I had never run more than 3 miles at one time in my life, but that didn't seem to bother me. I guess I figured I would....figure it out. So I trained for 16 weeks and ended up running the marathon in about 4:13. And at that moment I became addicted to running. I entered another marathon, ran a few 5K's, half-marathons, and eventually a 50k in February of 2014. And at the time of this writing I am training for the Palo Duro 50 Mile race in October. And over the years, especially this last year, I have really found that not only has running continued to transform my life, but it has brought me great joy. I look forward to getting out and running because I never come back from a run with any regrets. In this podcast I explore several things: my own personal journey with running and how it has transformed my life. 10 benefits (and more) that running brings to your life. 7 tips to get you started in running, or to help renew your interest in running. 5 books that have inspired my running and that will inspire you. Resources Mentioned in the Podcast Ultramarathon Man: Confessions of an All-Night Runner by Dean Karnazes Finding Ultra: Rejecting Middle Age, Becoming One of the World's Most Fittest Men, and Discovering Myself by Rich Roll Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Ever Seen by Christopher McDougall Why We Run: A Natural History by Bernd Heinrich Eat and Run: My Unlikely Journey to Ultramarathon Greatness by Scott Jurek Spark: The Revolutionary New Science of Exercise and the Brain by John J. Ratey and Eric Hagerman
Michael Covel speaks with Dan Buettner and John Ratey on today’s podcast. In this two part episode, Covel explains that these two individual’s research is as important for your investing, trading, and entrepreneurial success as any one system, technique, or way of living you might have. Buettner is an American explorer, educator, author and public speaker. He holds world records for endurance bicycling. He is also involved in “blue zone” research and looks at demographics and longevity. John J. Ratey, MD, is an Associate Clinical Professor of Psychiatry at Harvard Medical School, research synthesizer, speaker, and best selling author. His book is called Spark: The Revolutionary New Science Of Exercise In The Brain. Bottom line, everything in your life can change with exercise. If you want to be a fantastic investor, trader, or entrepreneur and your body and mind is not in shape, you have to take a second look. With Buettner, Covel explores age and longevity; “blue zones”; epiphanies and lightbulb moments; “forgetting to die”; loneliness; stress; sacred daily rituals; napping and happy hour; sacred places; relationships and sex. For more information on Dan Buettner go to bluezones.com. With Ratey, Covel discusses exercise as the magic elixir for the brain; prescription drugs and anti-depressants; the joy of movement; exercising the mind; autism; BDNF (brain-derived neuropathic factor); and ADHD and exercise in children. For more information about John Ratey, go to johnratey.com. Want a free trend following DVD? Go to trendfollowing.com/win.
Peter Shankman is the author of Nice Companies Finish First: Why Cutthroat Management Is Over--and Collaboration Is In, Can We Do That!: Outrageous PR Stunts That Work -- And Why Your Company Needs Them, and Customer Service: New Rules for a Social-Enabled World (Que Biz-Tech). He's the co-host of the Mistake Podcast, and he is best known as the creator of HARO - Help a Reporter Out. Talking about the importance of networking, creating amazing content, and living in the moment. NBN17 Show Notes Join the NBN Club today (while it is free). Listen to episode 17 in iTunes or Stitcher. Get your free audio book by visiting Audible.com! Do it now and support this show please. Thanks to Kevin Rogers for his audio comment. Leave your own networking tip, comment or question. Record one now. Please pick up a copy of my book, New Business Networking: How to Effectively Grow Your Business Network Using Online and Offline Methods. Peter Shankman explains a common mistake businesses make when hiring. Help a Reporter Out (HARO) is an email newsletter that connects sources to journalists. Peter grew this list to nearly 300,000 people! If you create content that people want, they will use it. You need to make sure the content you are creating is for the people who want it. Having an audience is a privilege, not a right. The term “email blasts” offends Dave. PR Week Magazine said Peter Shankman is redefining the art of networking. He brought 150 CEOs together to go skydiving! How Peter approaches conversations and listening effectively. Focus on what you can give in networking. What can you create that lets people get something beneficial? How can you help? Too may people go into networking trying to figure out what they can get. Think “what can I give?” instead. Social Youdia. Peter's “Be the Ball” email newsletter. As you get into your daily grind, it's easy to forget what you are doing. Peter took a step back to brand himself better. Live in the moment. You can't make something viral, but you can make something amazing. If you make something amazing, people will want to share it. Peter has been blogging since 1995. He shares his thoughts on the importance of producing content these days. It's so simple to create content. Set up a GoPro on your window in your car and talk to it as you're driving to work. People don't bother to realize how much their content can help, change, or involve people. Incorporate it into your daily life. “Short Burst Downtime”. Brilliant PR on Twitter. Check out how Morton's Steakhouse came through! How Peter manages multiple relationships. Check out Relate.ly and Followupthen.com. Take ten minutes a day to catch up with someone you haven't talked to in a while. Review your Facebook friends' birthdays for ideas on who you should follow up with. (Further details can be found in the NBN Club). How he would start over again. App Recommendation: 2048. Thoughts on gamification and Foursquare. The importance of backing up. I use Carbonite and a WD My Passport Ultra 1TB Portable External HD. Be sure you're backing up too! Book Recommendations: The Art of War by Sun Tzu and Delivered from Distraction by John J. Ratey and Edward M. Hallowell. Podcast Recommendations: The Beancast and Virtual Freedom. Contact: peter at shankman dot com and visit shankman.com Check out ShankMinds.com. Did you enjoy the show? Please share it and help us grow the NBN Radio Community. Please leave a review in iTunes or Stitcher Radio. Every review is sincerely appreciated. You can subscribe to the show by RSS, email, or in iTunes and Stitcher Radio. You will never miss an episode! Affiliate links used. Theme music, Urbana-Metronica (wooh-yeah mix) by spinningmerkaba. Thanks for listening. You rock!
Guests: John J. Ratey, MD and Richard Manning How we can achieve optimum health and wellness by living the “wild life!”
How can you go about freeing your body and mind from the afflictions of civilization? According to authors Dr. John J. Ratey and Richard Manning, all you need to do is follow evolution's rules for total health and wellbeing. Join us as they share their fascinating thoughts from their new book, Go Wild, nature's prescription for living your best life!
Across the United States communities are facing an increasing number of health issues among children, including childhood obesity, diabetes, and physical inactivity. At the same time we are placing more and more emphasis on improving performance in the classroom. Is there a way to enhance both the physical health and academic potential of our kids? The answer is, ABSOLUTELY! Today we have two guests on the show to discuss these issues. Phil Lawler, a leader in physical education, joins us from Naperville, Ill., and joining us from Boston is Dr. John Ratey, a clinical associate professor of psychiatry at Harvard Medical School and the author of a new book, SPARK: The Revolutionary New Science of Exercise and the Brain, which will be released soon. Program Reference Notes: SPARK The Revolutionary New Science of Exercise and the Brain, John J. Ratey, M.D.
Across the United States communities are facing an increasing number of health issues among children, including childhood obesity, diabetes, and physical inactivity. At the same time we are placing more and more emphasis on improving performance in the classroom. Is there a way to enhance both the physical health and academic potential of our kids? The answer is, ABSOLUTELY! Today we have two guests on the show to discuss these issues. Phil Lawler, a leader in physical education, joins us from Naperville, Ill., and joining us from Boston is Dr. John Ratey, a clinical associate professor of psychiatry at Harvard Medical School and the author of a new book, SPARK: The Revolutionary New Science of Exercise and the Brain, which will be released soon. Reference notes: SPARK The Revolutionary New Science of Exercise and the Brain, John J. Ratey, M.D.
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