Podcast appearances and mentions of John Ratey

In this episode Andrea Samadi explores Phase Three of the Brain's Operating System — how movement acts as the essential input that activates the brain, sharpens attention, boosts learning, and improves social and emotional readiness. Drawing on Dr. John Ratey's insights and related neuroscience research, she explains the chain reaction from exercise to brain activation, learning, and adaptation. The episode also emphasizes the vital role of recovery in consolidating gains so movement leads to lasting performance improvements, and invites listeners to adopt movement as a daily catalyst for clearer thinking, better learning, and greater resilience. Dr. John Ratey and The Movement Loop On this episode 404, we will: Explore where Dr. John Ratey's groundbreaking research fits within the Movement Loop. Understand how movement activates the brain and prepares us to learn. Discover why attention is the gateway to learning and performance. Connect Dr. Ratey's work with Dr. Chuck Hillman, Dr. John Medina, Kristen Holmes, and Jason Whitrock to see the bigger picture. Learn how movement becomes lasting human performance by building our capacity over time. How Movement Becomes Human Performance Welcome back to the Neuroscience Meets Social and Emotional Learning Podcast. I'm Andrea Samadi, and on this podcast, we bridge the science behind social and emotional learning, emotional intelligence, and practical neuroscience so we can create measurable improvements in well-being, achievement, productivity, and results. If you've been following along through Season 16, you'll know we've been building what I call The Brain's Operating System for Human Performance—a neuroscience-based framework that explains how movement, recovery, and adaptation work together to improve our health, learning, leadership, and performance. Over the past seven years and more than 400 episodes, I've had the privilege of interviewing neuroscientists, physicians, psychologists, educators, and high performers from around the world. As I looked across those conversations, I realized they weren't isolated ideas—they were pieces of a much larger system. I've organized that system into five interconnected phases that mirror how we grow and develop throughout life. And as we work through each of these phases, we are sharpening our saw for productivity, learning and high performance, really, with the brain and body in mind. Phase 1 is Regulation and Safety, we launched on EP 384[i] with Dr. Baland Jalal on Sleep, Safety and Curiosity. This phase is where we build the foundation by understanding the nervous system, stress, emotions, and the importance of creating internal and external safety before learning or productivity can take place. Phase 2 is Neurochemistry and Motivation, where we explore how dopamine, reward, purpose, and emotional regulation influence our choices, habits, and sustained effort. Today, we're in Phase 3: Movement, Learning, and Cognition. This is where movement becomes the catalyst that prepares the brain to pay attention, learn, adapt, and ultimately perform at a higher level. In Phase 4, we'll discover how perception and social intelligence shape the way we understand ourselves, communicate, build trust, and strengthen relationships. And finally, in Phase 5, we'll bring everything together through integration and meaning—understanding how our experiences become wisdom, resilience, purpose, and lifelong growth. Each phase builds on the one before it, because meaningful human performance isn't created in a single breakthrough—it's built one system at a time. Together, they create what I believe is the brain's operating system for human performance. If we want to improve the entire big picture of our results, we can dive deeper into these 5 phases to see what areas we could sharpen a bit. I've put the individual episodes of each phase in the show notes for a deeper dive. Today's episode is one of those foundational pieces of Phase 3. Because before we can improve performance, we first need to understand how movement changes the brain. In Episode 402[ii], we introduced The Movement Loop, built around one simple idea: Movement is the input—it's what we do. Recovery enables adaptation—it's how the brain and body grow stronger. Performance is the outcome—the results we can see, feel, and measure. Every cycle expands our capacity to learn, lead, and perform. Every movement we make sends a signal to the brain and body. That signal activates the brain— increasing blood flow, neurotransmitters, and neuroplasticity—preparing us to pay attention and learn. When movement is followed by adequate recovery, the brain and body adapt. Those adaptations become the foundation for better performance—whether that's learning more effectively, thinking more clearly, leading with greater confidence, or improving our physical health. Then, in Episode 403[iii], Dr. Chuck Hillman helped us understand why movement changes the brain. We learned that every step increases blood flow, stimulates the release of Brain-Derived Neurotrophic Factor—BDNF, often called fertilizer for the brain—and prepares the neural networks responsible for attention, learning, memory, and executive function. But understanding why movement changes the brain is only part of the story. Today's episode answers a different question: What does that actually look like in real life? How does movement change our brain? To answer that question, we're returning to one of my favorite interviews from March of 2021 with Harvard psychiatrist and bestselling author Dr. John Ratey, whose groundbreaking book Spark helped change the way millions of people think about exercise and the brain. Now, you might be wondering... "Andrea, didn't we already review Dr. Ratey's work in Episodes 375[iv] and 376[v]?" We did. But today isn't simply another review. Today we're looking at Dr. Ratey's work through an entirely new lens. When we first interviewed Dr. Ratey in 2021, I knew movement was important. But after spending the past several years interviewing experts like Dr. Chuck Hillman, Dr. John Medina, Dr. Kristen Holmes, Jason Whitrock, and hundreds of others—and measuring my own health and performance data that we'll explore throughout this season's bonus episodes—I now understand exactly where Dr. Ratey's research fits inside the Movement Loop. As I looked across all of those conversations, I realized they weren't isolated ideas. They were pieces of one much larger system. Today we're in Phase 3: Movement, Learning, and Cognition—the phase where movement becomes the catalyst for attention, learning, adaptation, and ultimately, human performance. In the coming phases, we'll discover how perception shapes our relationships, and finally how everything integrates into meaning, purpose, and lifelong growth. Today's conversation with Dr. Ratey is one of the foundational building blocks of Phase 3. Why This Matters If you've listened to this podcast for a while, you've probably heard me talk about movement as one of the few true non-negotiables in my day. Before my workday begins, I've already made time to move—not because I'm training for a race or trying to burn calories, but because I know how profoundly movement changes the way my brain performs. The research is clear. Movement prepares the brain to pay attention, learn more effectively, regulate emotions, solve problems, and perform at a higher level. I've experienced these benefits firsthand. On the days I move first, I think more clearly, I'm more productive, and I'm better equipped to handle whatever challenges the day brings. And I imagine many of you listening have experienced the same thing. Once you begin noticing how movement changes your thinking, it becomes much easier to make it a consistent part of your life. Why This Season Exists That's why my hope for Season 16 isn't simply to convince you that exercise is good for you. My goal is much bigger than that. It's to demonstrate why movement is the first step in The movement loop—and to show how every movement you make begins a chain reaction that improves learning, health, leadership, and performance. With every cycle, we don't just improve today's performance. We expand our capacity for tomorrow. As we continue exploring the Movement Loop, I hope you'll begin to see movement differently—not as another item on your to-do list, but as the input that starts an entire system of growth. Because movement isn't the goal. Movement is the beginning of everything that follows. CLIP 1: Movement Primes the Brain for Learning CLIP 1: Social Connection Reflection: Where This Fits in the Movement Loop Let's review Clip 1 with Dr. Ratey. When we listen to his clip through that lens, every sentence he shares fits into a specific step of the process. Reviewing Dr. Ratey, through the lens of The Movement Loop. Step 1: Movement — The Input Everything begins with movement. Movement is the signal we send to the brain and body that says: "It's time to wake up. It's time to adapt." Without movement, nothing else in the loop begins. As Dr. Ratey says, movement is what "turns on the thinking parts of the brain." Step 2: Brain Activation — The Brain Wakes Up This is exactly what we learned from Dr. Chuck Hillman in Episode 403[vi]. Movement immediately increases blood flow to the brain. It activates neurotransmitters. It stimulates Brain-Derived Neurotrophic Factor, or BDNF, helping create the ideal environment for learning. Dr. Hillman explained what is happening biologically. Dr. Ratey in this clip explains what we experience. You suddenly feel more alert. More awake. More ready to think. These are two perspectives describing the same process. Step 3: Attention — The Gateway to Learning This is where Dr. Ratey's words become especially powerful. He says movement helps us: stay with an idea, focus longer, evaluate information, scan our memory, and even simply stay seated long enough to think through something difficult. That isn't just better concentration. That's improved attention, and attention is the gateway to learning. Without attention, very little learning takes place. Movement prepares the brain to pay attention. At this point in the interview, he was referencing the fact that I had told him that I couldn't write podcast episodes on this topic without moving my body first. In the early days of this podcast, I found the science very difficult to understand. A couple of times I did think that this topic was over my head, and almost considered giving up. Almost, but very grateful for where the learning took me that I stuck it through. Step 4: Learning — Building New Neural Connections Once attention improves, learning becomes possible. Now the brain can: process information, make connections, strengthen memories, and solve problems more effectively. This is why Dr. Ratey says movement helps us become better learners, better thinkers, better workers, and better students. Movement isn't improving muscles first. It's improving the brain's ability to learn. Step 5: Social and Emotional Readiness One part of this interview that has become even more meaningful over time is Dr. Ratey's explanation of social connection. Exercise doesn't only improve cognition. It also changes our emotional state. We're more motivated. We regulate our emotions more effectively. We become more socially connected. Dr. Ratey explains that movement increases oxytocin—the hormone associated with bonding and trust—making us more open to connecting with others. That's important because learning has always been social. Whether we're in a classroom, at work, or with our families, our ability to connect with other people influences how well we learn, communicate, and perform. Movement prepares us socially as well as cognitively. Step 6: Recovery and Adaptation — Where Lasting Change Happens Now here's the part I didn't fully appreciate back in 2021. Everything Dr. Ratey has described prepares the brain for learning. But those immediate benefits only become lasting improvements if they're followed by recovery. Recovery is when the brain consolidates learning. It's when new neural connections are strengthened. It's when adaptation occurs. This is where Kristen Holmes' work on recovery fits perfectly into the Movement Loop. We recently reviewed our 2021 interview with Kristen Holmes on EP 390[vii] “What Gets Measured Improves: Sleep, Recovery and Strain” and it was Dr. Holmes who was (not the first person to notice I could improve my recovery scores) but was stern enough with me about how important that it was, and how I was leaving a lot off the table by not getting enough sleep/recovery to match the strain I was pushing towards each day. Movement starts the process. Recovery completes it. And together (this won't happen if one is missing) they create adaptation—the biological changes that make us stronger, healthier, and more resilient over time. The Big Takeaway When I first interviewed Dr. John Ratey in 2021, I thought he was teaching us why exercise is good for the brain. Today, after years of interviewing neuroscientists, physicians, performance experts, and educators, I see something much bigger. Dr. Ratey wasn't simply describing the benefits of exercise. He was describing the beginning of a biological process. Movement is the input. Movement activates the brain. The activated brain becomes ready to focus, learn, regulate emotions, and connect with others. Learning, when supported by recovery, leads to adaptation. Adaptation creates better performance. And every time we move through that cycle, we expand our capacity to meet tomorrow's challenges. That's the Movement Loop. It's not just a framework for understanding exercise. It's a framework for understanding how the brain changes, how we grow, and how human performance is built—one movement at a time. Review and Conclusion: The Movement Loop and Dr. Ratey To review and conclude what we've learned today. Dr. Ratey's interview wasn't simply about why exercise is good for the brain. It was about how movement begins a chain reaction that changes the way we learn, think, and perform. We discovered that: Movement is the input. Every movement sends a signal to the brain and body that it's time to change. Movement activates the brain. Blood flow increases. Neurotransmitters increase. BDNF begins preparing the brain for learning. The activated brain becomes ready. Attention improves. Executive function sharpens. Emotions become easier to regulate. We're even more prepared to connect with other people. That readiness makes learning possible. New neural pathways begin to form. The brain starts building stronger and more efficient networks. But learning doesn't end when the workout ends. Recovery allows the brain to consolidate what movement started. Recovery creates adaptation. Adaptation creates better performance. And every time we complete that cycle, we expand our capacity for whatever challenge comes next. That's the Movement Loop. This is something I've learned through years of interviewing experts, but also through measuring my own health and performance. The days I move first are always the days I think more clearly. I'm more creative with what I write as well as making connections that are important to me in my day to day life. More productive- with the entire day (family and work). More patient (with my kids and family) More present and clear. Movement doesn't solve every problem. But it prepares us to solve problems better, and increases our capacity and productivity. And that's a lesson I'll keep coming back to throughout this season. Coming Next… But there's still one important question we haven't answered. If movement activates the brain... why do some people consistently improve --while others seem to work just as hard without seeing the same results? Is it genetics? Motivation? Discipline? Or is there something happening between today's effort and tomorrow's performance? Next week, in Bonus Episode 2, we'll answer that question. We'll explore what I call The Predictable Performance System and look at years of my own recovery data to understand why recovery isn't simply the opposite of training—it's the bridge between today's habits and tomorrow's performance. Because the difference between predictable and unpredictable results... isn't luck. It's recovery. It's how we are balancing how much we push with how much we are able to rest/recover. Until next time... Keep moving. Protect your recovery. Build your capacity. And continue designing your brain's operating system for lifelong learning, health, leadership, and human performance. Thanks for joining me. I'll see you next week. RESOURCES: Clip 1 Movement and the Brain Dr. Ratey https://www.youtube.com/shorts/bbB4NzsnyQ0 Clip 1 Social Connection Dr. Ratey https://www.youtube.com/shorts/bbB4NzsnyQ0 Phase 1: Regulation & Safety The Foundation Core Question: Is the nervous system safe enough to learn? Everything begins with regulation. Before we can focus, learn, lead, or perform, the brain first asks one fundamental question: Am I safe? Throughout Phase 1, our guests showed us that regulation isn't simply about reducing stress—it's about creating the biological conditions that allow the brain to learn, adapt, and thrive. Together we explored: Baland Jalal – how sleep, curiosity, imagination, and creativity prepare the brain for learning. https://andreasamadi.podbean.com/e/hypnagogic-genius-capture-your-best-ideas-at-the-edge-of-sleep/ Dr. Bruce Perry – why regulation, rhythm, and relationships form the foundation of every healthy nervous system.  https://andreasamadi.podbean.com/e/safety-first-why-a-regulated-brain-is-the-key-to-learning/ Dr. Sui Wong – how lifestyle medicine and autonomic balance build lifelong brain resilience. https://andreasamadi.podbean.com/e/your-eyes-the-brain-s-early-warning-system/ Rohan Dixit – how heart rate variability gives us real-time feedback on our ability to regulate stress. https://andreasamadi.podbean.com/e/breathe-to-reset-how-hrv-tech-reveals-hidden-stress/ Dr. Kristen Holmes – how recovery metrics reveal our physiological readiness to perform. https://andreasamadi.podbean.com/e/kristen-holmes-from-whoopcom-on-unlocking-a-better-you-measuring-sleep-recovery-and-strain/ Dr. Antonio Zadra – how sleep and dreaming consolidate memories, regulate emotions, and generate insight. https://andreasamadi.podbean.com/e/when-brains-dream-how-sleep-integrates-emotion-insight-and-creativity/ Together these conversations taught us that sleep and stress regulation aren't optional—they're the operating system that allows every higher brain function to work. Phase 2: Motivation & Neurochemistry The Direction Core Question: What moves us into action? Once the brain feels safe, it becomes ready to pursue goals. In Phase 2, we explored the internal chemistry that transforms intention into action. Our experts helped us understand that sustainable motivation isn't about willpower—it's about aligning our beliefs, thoughts, attention, energy, and movement. Together we discovered: Bob Proctor — our beliefs determine the direction of our lives. https://andreasamadi.podbean.com/e/belief-first-the-neuroscience-of-motivation/ Dr. Carolyn Leaf — our thinking literally changes our brain chemistry. https://andreasamadi.podbean.com/e/thoughts-as-biology-how-your-mind-shapes-neurochemistry/ Dr. John Medina — attention determines what the brain encodes and remembers. https://andreasamadi.podbean.com/e/theory-of-mind-the-missing-link-between-attention-reward-and-motivation Dr. Anna Lembke- Dopamine, Motivation and Why the Brain Repeats Behavior https://andreasamadi.podbean.com/e/dopamine-nation-the-pleasure%e2%80%93pain-balance-that-drives-motivation/ Dr. Friederike Fabritius — managing our energy allows high performance to become sustainable. https://andreasamadi.podbean.com/e/fun-fear-focus-closing-the-motivation-loop/ Dr. Chuck Hillman & Paul Zientarski — movement activates the brain, preparing it to learn. https://andreasamadi.podbean.com/e/move-to-learn-how-movement-activates-the-brain-and-fuels-motivation/ By the end of Phase 2, we introduced what became The Motivation Loop, showing how beliefs influence thoughts, thoughts influence actions, actions create results, and results reinforce future beliefs. Phase 3: Movement, Learning & Human Performance The Transformation Core Question: How does movement change the brain—and how does recovery transform that change into performance? Now we're taking the next step. Phase 3 builds on everything we've learned so far. If Phase 1 created a regulated nervous system... If Phase 2 created motivation and direction... Phase 3 explains how the brain and body actually become stronger. Together we've explored this process through conversations with: Dr. Chuck Hillman & Paul Zientarski — why movement activates the brain before learning. https://andreasamadi.podbean.com/e/movement-first-how-a-20%e2%80%91minute-walk-lights-up-the-brain/ Dr. John Ratey — how exercise builds a healthier, younger brain. Dr. Kristen Holmes — why recovery determines adaptation and readiness. Dr. John Medina — how attention transforms movement into lasting learning. Jason Whitrock — how metabolism and cellular energy fuel long-term performance. WHERE WE ARE GOING NEXT Phase 4 — Connection, Emotion & Social Intelligence The Human System Core Question: How do we thrive with other people? The brain didn't evolve in isolation—it evolved through relationships. In Phase 4, we'll explore emotional intelligence, empathy, communication, trust, leadership, and psychological safety to understand how our relationships shape learning, well-being, and performance. Phase 5 — Integration & Human Performance The Complete System Core Question: How do all the systems work together? In our final phase, we'll bring everything together—regulation, motivation, movement, emotion, relationships, learning, and recovery—into one integrated framework. We'll discover how these systems work together to create measurable improvements in our well-being, achievement, leadership, productivity, and results. REFERENCES: [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 384 https://andreasamadi.podbean.com/e/hypnagogic-genius-capture-your-best-ideas-at-the-edge-of-sleep/   [ii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 402 “Phase 3 Intro: How Movement Builds the Brain https://andreasamadi.podbean.com/e/movement-loop-how-everyday-action-rewires-your-brain-and-boosts-performance/   [iii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 403 “How movement Activates the Brain and Learning”  https://andreasamadi.podbean.com/e/movement-first-how-a-20%e2%80%91minute-walk-lights-up-the-brain/   [iv] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 375 https://andreasamadi.podbean.com/e/how-exercise-primes-the-brain-insights-from-dr-john-rady/     [v] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 376 https://andreasamadi.podbean.com/e/move-eat-connect-3-science-backed-keys-to-brain-health-ep-376/   [vi] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 403 “How movement Activates the Brain and Learning”  https://andreasamadi.podbean.com/e/movement-first-how-a-20%e2%80%91minute-walk-lights-up-the-brain/   [vii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 390 https://andreasamadi.podbean.com/e/what-gets-measured-gets-improved-sleep-recovery-peak-performance/  

Welcome back to Season 16 of the Neuroscience Meets Social and Emotional Learning Podcast. I'm Andrea Samadi, and this is where we bridge neuroscience, social and emotional learning, and human performance so we can create measurable improvements in our well-being, achievement, leadership, productivity, and results. In this episode 403 The Movement Loop: How Movement Activates the Brain for Learning, Adaptation & Performance we will cover: ✔ Why movement is the biological input that prepares the brain for learning, adaptation, and performance. ✔ How Dr. Chuck Hillman's groundbreaking neuroscience research explains what happens inside the brain during and immediately after exercise. ✔ Why even one bout of physical activity can improve attention, executive function, and learning readiness. ✔ How Paul Zientarski translated neuroscience into practice through Naperville Central High School's internationally recognized Zero Hour PE Program. ✔ The science behind brain activation, neuroplasticity, positive stress, and cognitive reserve. ✔ Why movement isn't a break from learning—it's preparation for learning. ✔ How teachers, coaches, parents, and workplace leaders can use movement to improve focus, decision-making, creativity, and performance. ✔ How to apply the Movement Loop in everyday life using practical strategies you can begin today. ✔ Why movement is the input, adaptation is the process, and performance is the result. If you're just joining us, Season 16 explores Phase 3 of the Brain's Operating System for Human Performance—the Movement Loop. This season asks one central question: How does movement change the brain, adaptation change the body, and together create measurable improvements in performance? If you'd like the full overview of the five-phase framework, I encourage you to start with Episode 402. In Episode 402[i], we introduced Phase 3 of the Brain's Operating System for Human Performance—where we introduced The Movement Loop. We discovered one powerful idea. Movement is the input. When you move, your body sends a powerful biological signal to the brain that says: "Prepare. Activate. Adapt." Adaptation is the process. With movement, repetition, and recovery, the brain and body strengthen, rewire, and become more efficient. Performance is the output. The changes become visible in everyday life—clearer thinking, better decisions, stronger health, and improved performance. Then the loop begins again. Today we're asking the next question. Why does movement come first? Not simply because exercise is good for our bodies. But because movement is one of the most powerful biological signals we can send to the brain. Before we can focus... Before we can learn... Before we can adapt... The brain must first be activated. That's why movement isn't the outcome. It's the beginning. When we first interviewed Dr. Chuck Hillman on Episode 123[ii], (back in April 2021) I wanted to understand how his neuroscience research inspired Paul Zientarski's revolutionary Zero Hour PE Program at Naperville Central High School. It was Naperville's extraordinary performance on the Trends in International Mathematics and Science Study (TIMSS) that caught the eye of Dr. John Ratey. Naperville District 203 entered the international comparison as if it were its own "country" and ranked #1 in the world in science and #6 in the world in math. Those results made Dr. Ratey ask, "What are they doing differently?" That question ultimately led him to Naperville, (IL) where he discovered Zientarksi's Zero Hour PE initiative and made it the opening case study in  his book Spark. We will cover this story on our next episode Then years later, we revisited that conversation in Episode 397[iii] through the lens of motivation—exploring how movement increases engagement and helps us want to move more. But looking back through the lens of Phase 3, I realized I had been asking the wrong question. The bigger question isn't whether movement motivates us. The bigger question is: What happens inside the brain the moment we begin to move? That's the question we're answering today. And it's the reason movement sits at the beginning of the Brain's Operating System for Human Performance. Let's begin where every performance story begins... with movement. As we begin Phase 3, Dr. Chuck Hillman's research helps us understand why movement is the first step in the Movement Loop. In our interview, he mentioned that his lab has consistently demonstrated that even a single bout of physical activity can improve attention, cognition, and academic performance. But what fascinated me most wasn't simply that exercise works. It was why it works. Listen carefully as Dr. Hillman explains how movement acts as a positive biological stressor that prepares the brain for learning. EP 403 — Clip 1 Summary Movement is the First Signal As we begin Phase 3 of the Brain's Operating System, the first question is simple: Why does movement come first? Dr. Chuck Hillman has spent his career studying how physical activity changes the brain—from childhood through older adulthood. His research doesn't just focus on exercise, but on understanding how different life experiences shape brain health across the lifespan. One insight from our conversation completely changed how I think about movement. Dr. Hillman explained that even a single session of exercise can improve attention, cognition, and academic performance in children. His team is now studying why that happens, exploring how exercise acts as a positive stressor that activates biological pathways supporting brain function. But what struck me even more was why he chose to study children in the first place. Rather than waiting until someone reaches their 60s and begins experiencing cognitive decline, his goal is to help children build a stronger brain from the very beginning—to create what he calls a cognitive reserve that may protect brain health throughout life. That idea captures exactly what Phase 3 is all about. Movement isn't simply something we do to stay fit. It's one of the earliest investments we can make in the future health and performance of our brain. ______ This is the first piece of the Movement Loop. Movement isn't valuable because we eventually become fitter. This is what many of us used to think? I can't be alone in this…I used to move for fitness alone. Until I studied the brain…and learned that: It's valuable because it immediately changes the state of the brain. Before learning improves... Before memory improves... Before performance improves... The brain has to be activated. That's exactly what movement does. Key Takeaways from Dr. Hillman There are three ideas I'd like all of us to remember from this first clip. Movement is Information The Neuroscience Every movement you make sends information throughout your nervous system. As your muscles contract, they don't just move your body—they communicate with your brain. Your heart pumps faster, blood flow increases, oxygen and glucose are delivered more efficiently, and neurons begin communicating more actively. Movement also changes your brain's neurochemistry. Exercise increases the release of neurotransmitters like dopamine, norepinephrine, and serotonin, which help regulate attention, motivation, mood, and learning. At the same time, it stimulates the production of growth factors such as brain-derived neurotrophic factor (BDNF), which supports neuroplasticity—the brain's ability to form and strengthen new neural connections. That's why I like to think of movement as sending a message to the brain: "Wake up. Pay attention. Get ready to learn." Movement isn't simply burning calories. It's providing your brain with the biological conditions it needs to perform at its best. Stress Isn't Always Harmful The Neuroscience When we hear the word stress, we usually think of chronic stress—too much cortisol, too little recovery, and the negative effects that follow. But the brain actually needs short, manageable challenges to become stronger. Exercise is an example of what's often called eustress, or positive stress. When you exercise, your body briefly increases stress hormones like cortisol and activates your sympathetic nervous system. At the same time, it stimulates beneficial signaling molecules and growth factors that help the brain adapt. Dr. Hillman's research explores how these temporary changes—including biomarkers like cortisol and salivary alpha-amylase—may help explain why even a single bout of exercise improves attention and cognition. The important point is that the stress is temporary. When it's followed by recovery, your brain and body adapt. Without recovery, stress becomes harmful. With recovery, stress becomes the signal that drives growth. That's why adaptation sits in the middle of the Movement Loop. The challenge isn't the goal. The adaptation is. Activation Comes Before Performance The Neuroscience One of the biggest misconceptions about learning is that we can simply decide to pay attention. The brain doesn't work that way. Before the prefrontal cortex—the part of the brain responsible for focus, planning, decision-making, and executive function—can perform well, it must first be activated. Movement helps create that activation. Exercise increases cerebral blood flow, raises arousal to an optimal level, and improves communication across large-scale brain networks involved in attention and cognitive control. Think of it like warming up an orchestra before a concert. Before the musicians can perform together, they first need to tune their instruments. Movement helps the brain tune itself. That's why research consistently shows improvements in attention and executive function immediately after moderate physical activity. Performance doesn't begin when you sit down to work. Performance begins the moment you prepare your brain. That's why movement sits at the beginning of the Movement Loop. One final thought Movement isn't magic. It changes the brain because it changes the brain's biology. It increases blood flow. It changes neurochemistry. It activates neural networks. It stimulates neuroplasticity. And when those changes are repeated over time—and supported by recovery—they become adaptation. That's why movement is the input. Adaptation is the process. Performance is the result. TIPS to IMPLEMENT So what can we do with this research? Here are three simple ways to put the Movement Loop into practice this week. ✅ 1. Move with purpose. Before asking your brain to perform... Prepare it. Take a 10–20 minute walk. Ride your bike. Do a short workout. Climb the stairs instead of taking the elevator. Don't think of movement as taking time away from your work. Think of it as the first step toward doing your best work. I always park my car at the back of the parking lot, not afraid add bits of movement into the day. ✅ 2. Prepare the brain before expecting learning. Whether you're a parent... A teacher... A coach... Or a leader... Create opportunities to move before asking people to think. Movement isn't a reward after learning. It's preparation before learning. I discovered this one early on with this podcast. I can't focus on this topic, without moving first. ✅ 3. Start measuring brain performance—not just physical performance. The next time you move, don't just ask: "How many calories did I burn?" Ask: Did I think more clearly today? Did I focus more easily? Did I feel more energized? Did I recover better tonight? Am I becoming more resilient? Those are the real returns on your investment. Movement for me, is at the root of each of these questions. If I lacked movement (and sometimes I can't fit it in) I'll notice it show up in one of these questions, and know how important it is to get it back on track. Final Reflection Remember... Movement is the input. It's what we do. Every step you take sends a message to your brain: "Prepare. Activate. Adapt." The more consistently you send that signal, the more opportunities your brain and body have to change. Over time, those changes become visible. You think more clearly. You learn more effectively. You recover more efficiently. You perform at a higher level. But here's the part I find most fascinating. When I look at the Movement Loop... I don't stop at Performance. I look at the final circle. Confidence. Because confidence is what keeps the loop alive. I'll be the first to say I can't always do this. Something gets in the way. It's not always easy to move. Some days we're busy. Some days we're tired. Some days we simply don't feel like it. But every time you complete the loop, you collect another piece of evidence. "I showed up." "I felt better afterward." "I handled that challenge differently." "I'm becoming stronger than I was yesterday." Those moments become evidence. Evidence builds confidence. And confidence makes it easier to begin again tomorrow. That's how lasting change happens. Not through one workout. Not through one perfect week. But by repeating the loop. Again. And again. And again. Because every movement today is an investment in the person you're becoming tomorrow. Movement is the input. Adaptation is the process. Performance is the result. And confidence is what inspires us to begin again. Clip 2 Summary Brain Activation Creates Readiness to Learn Paul Zientarski explains how Naperville Central High School achieved remarkable academic results through its Zero Hour PE Program and the use of heart rate monitoring. His work around getting students to move was inspired by Dr. Hillman's research. In this clip, Paul Zientarski describes how Dr. Chuck Hillman's research transformed physical education from something schools did for physical health into something they could use to improve learning itself. The research that ignited him showed that after just 20 minutes of walking, students demonstrated measurable increases in brain activation and performed better on cognitive tasks. For Paul, this wasn't simply evidence that exercise works. It explained why movement belongs at the beginning of the school day. Movement wasn't taking time away from learning. It was preparing the brain to learn. Looking at this through the lens of the Movement Loop, we can now see what was happening biologically. Movement activated the brain. An activated brain was better able to pay attention. Better attention improved learning. Repeated learning created adaptation. And over time, those adaptations translated into stronger academic and life performance. That's why movement is the first step in Phase 3. Key Takeaways ✔ 1. Brain activation is the bridge between movement and performance. Movement doesn't improve learning—or performance—directly. It first changes the brain into a state that's ready to focus, solve problems, make decisions, and learn. Whether you're in a classroom, on the athletic field, or leading a team at work, performance begins with brain activation. ✔ 2. Readiness comes before instruction/teaching/learning. One of Paul Zientarski's greatest insights was that not every student needed more movement. Sometimes they needed more recovery. By monitoring students' heart rates, he learned to recognize when a student was physiologically ready to learn and when the brain and body needed time to recover. That's a lesson for all of us. Teachers can observe energy before beginning a lesson. Coaches can balance challenge with recovery. Leaders can recognize when their teams need a reset before asking for peak performance. The question isn't simply, "What am I teaching?" It's, "Are people ready to learn?" ✔ 3. Small actions create lasting adaptation. One walk. One movement break. One active lesson. One walking meeting. None of these seem significant on their own. But repeated consistently, they become the biological signals that drive adaptation. Small actions, repeated often, create lasting change. ✔ 4. Performance begins long before the moment that matters. A student's success doesn't begin when they open the exam. An athlete's success doesn't begin when the whistle blows. A leader's success doesn't begin when the meeting starts. Performance begins much earlier— when we prepare the brain to perform. ✔ 5. Movement isn't a break from work. It's preparation for better work. Whether you're teaching a lesson... Coaching a team... Leading a meeting... Or solving a complex problem... Movement should be viewed as part of the performance process—not time taken away from it. Tips to Implement Prepare the brain before expecting performance. Before teaching... Before coaching... Before presenting... Before solving difficult problems... Ask one question: "Is the brain ready to perform?" Sometimes the best way to improve performance is to begin with five to ten minutes of purposeful movement. Build movement into the rhythm of the day. Instead of viewing movement as a separate activity, make it part of how you work and learn. Teachers can begin lessons with movement. Coaches can use dynamic warm-ups with a cognitive focus. Leaders can replace one seated meeting each week with a walking meeting. Movement becomes the signal that says, "It's time to focus." Balance challenge with recovery. Paul didn't simply encourage students to move more. He also recognized when they needed recovery. High performance isn't created by constant effort. It's created by alternating challenge with recovery. That's true in classrooms. It's true in sports. And it's true in the workplace. Think beyond fitness. Don't ask, "How do I fit exercise into my day?" Instead ask, "How can movement improve everything I do afterward?" That one shift changes movement from another task on your calendar... into the first step toward better thinking, better learning, better leadership, and better performance. Closing Reflection Every time we move... We send a message to the brain. "Prepare. Activate. Adapt." That's why movement isn't just something we do for our bodies. It's one of the most practical performance tools available to teachers, coaches, leaders, parents, and anyone who wants to think more clearly, learn more effectively, and perform at a higher level. Because in the end... Movement is the input. (What we do.) Adaptation is the process. (How the brain and body change.) Performance is the result. (What we're capable of becoming.) Paul Zientarski didn't change physical education at Naperville HS. He changed the purpose of physical education. Instead of asking, "How do we build fitter students?" he helped us ask, "How do we build brains that are ready to learn?" EP 403 Review and Conclusion As we review and close out this episode, I'd like to leave you with one final thought. When we first interviewed Dr. Chuck Hillman, I was fascinated by what exercise did for the brain. When we interviewed Paul Zientarski, I was inspired by how he translated that research into a school that changed lives. But looking back through the lens of Phase 3, I realize they were teaching us something even bigger. They were teaching us where human performance begins. Not with talent. Not with intelligence. Not with motivation. It begins with a biological signal. Movement. Every step you take... Every walk... Every workout... Every hike... Every time you choose to move... You're telling your brain: "Prepare. Activate. Adapt." That's the first instruction your brain receives. From there, everything else becomes possible. Movement activates the brain. An activated brain pays attention. Attention makes learning possible. Learning creates adaptation. Adaptation improves performance. And performance builds confidence. Confidence is what inspires us to move again tomorrow. That's the Movement Loop. A Personal Journey This season has become personal for me. For years, I interviewed experts and shared their research. Over the past year, I began testing these ideas (their research) in my own life. Not to become a better athlete. Not to chase perfect numbers on my wearable device (as much as I would like to have them). But to see whether the neuroscience actually showed up in everyday life. It did. The more consistently I moved... The more consistently I recovered... The more my brain and body adapted. My recovery improved. My resting heart rate dropped. My hikes became easier. My thinking became clearer. Those weren't isolated improvements. They were evidence that the Movement Loop was working. And with every small improvement... my confidence grew. Not because someone told me I was improving. Because I could see it. I could measure it. I could feel it. That confidence became more than the result of movement. It became something I began carrying into other areas of my life. Into my work. Into my relationships. Into the challenges I was willing to take on. And that's when I realized something... Confidence doesn't end the Movement Loop. It becomes the beginning of another part of the Brain's Operating System. But... that's a conversation for another episode.   Your challenge for the week So before our next episode, I'd like to leave you with a simple challenge. Don't focus on changing your life overnight. Just begin the loop. Tomorrow morning... Before work... Before studying... Before an important conversation... Move. Even if it's just for ten or twenty minutes. Then ask yourself one question: How did that movement prepare my brain today? Start paying attention. Notice your focus. Notice your energy. Notice how you think. Because once you begin looking for the changes... You'll start seeing them everywhere. Write down what you notice…because if you don't write things down, you won't remember that the change occurred.   Looking ahead In our next episode, we'll continue exploring Phase 3 with one of the pioneers in this field, Dr. John Ratey, author of Spark. If Dr. Hillman showed us that movement activates the brain... Dr. Ratey helps us understand why exercise has been called "Miracle-Gro for the brain" and how movement literally changes the brain's ability to learn, adapt, and grow. We'll continue building the Movement Loop... one step at a time.   Until next time... Remember... Movement is the input. It's what we do. Adaptation is the process. It's how the brain and body change. Performance is the result. It's the measurable improvement we experience in our thinking, learning, health, leadership, and daily lives. And perhaps most importantly... Confidence is what keeps the loop alive. Because every step you take today is building the brain you'll depend on tomorrow. By the end of this season, my hope is that we don't just understand the neuroscience of human performance—we put it into practice. That we begin moving with purpose. That we notice how our brain and body respond. That we embrace adaptation as part of the process. And that we experience measurable improvements in our thinking, learning, health, leadership, and everyday performance.   I'm Andrea Samadi, and this has been the Neuroscience Meets Social and Emotional Learning Podcast. I'll see you next time.   EP 403: How did movement prepare my brain today? EP 404: How did today's movement help my brain learn? EP 405: How did recovery help my brain adapt? EP 406: How did attention improve my performance? EP 407: How will I keep the loop going?   RESOURCES:   Full interview Dr. Chuck Hillman https://www.youtube.com/watch?v=6ip5s2iDFLE&list=PLb5Z3cA_mnKhiYc5glhacO9k9WTrSgjzW&index=88   Full interview Paul Zientarski https://www.youtube.com/watch?v=UHYNEhxkxfE   Paul Zientarski's clip https://www.youtube.com/shorts/DmtkP_licdA   REFERENCES:   [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 402 “Phase 3 Intro: How Movement Builds the Brain https://andreasamadi.podbean.com/e/movement-loop-how-everyday-action-rewires-your-brain-and-boosts-performance/   [ii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 123 https://andreasamadi.podbean.com/e/northeastern-university-professor-chuck-hillman-phd-on-the-impact-of-exercise-on-the-brain-and-learning/   [iii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 397 https://andreasamadi.podbean.com/e/move-to-learn-how-movement-activates-the-brain-and-fuels-motivation/                                

Season 16, Episode 402 explores the Brain's Operating System for Human Performance, focusing on Phase 3: movement, adaptation, and performance. Andrea Samadi explains how movement triggers neurochemicals and blood flow, recovery enables adaptation, and measurable performance follows. The episode shows how consistent, purposeful movement plus prioritized recovery creates lasting biological change—improved sleep, lower resting heart rate, higher VO2 max, and clearer thinking—and offers simple strategies to build the movement loop into daily life. EP 402 — Introducing Phase 3 Movement, Adaptation & Performance Watch Andrea teach this episode on YouTube https://youtu.be/Btaihnb5HPs   On EP 402, We'll Cover: Why movement is the missing link in human performance—and why the brain evolved to move before it learned. The Brain's Operating System for Human Performance—how the first three phases connect to create lasting change. The Movement Loop—my new framework explaining how movement leads to adaptation and ultimately performance. The science of adaptation—why the workout isn't what changes you, but the body's response during recovery is. My personal performance experiment—how tracking recovery, resting heart rate, heart rate variability, VO₂ Max, sleep, body composition, and biological age revealed measurable evidence of neuroscience in action. How the world's leading experts helped build this framework—and how their research fits together into one repeatable system. A preview of Phase 3—what you'll learn from Dr. Chuck Hillman, Dr. John Ratey, Kristen Holmes, Dr. John Medina, Jason Whitrock, and the bonus episodes throughout this season. Practical strategies you can begin using immediately to help your brain learn more effectively, your body adapt more efficiently, and your performance improve over time. Opening Welcome back to Season 16 of the Neuroscience Meets Social and Emotional Learning Podcast. I'm Andrea Samadi, and this is where we bridge neuroscience, social and emotional learning, and human performance so we can create measurable improvements in our well-being, achievement, leadership, productivity, and results. Seven years ago, when we launched this podcast, I started with one simple question: If results matter—and they matter now more than ever—how exactly are we using our brain to create those results? This question stemmed from the fact that very few of us were ever taught how the brain actually learns. How motivation begins. How emotions shape decisions. How relationships influence performance. Or how movement changes the brain. That single question has taken us on an incredible journey through neuroscience, psychology, education, leadership, and human performance. But something unexpected happened along the way. I thought I was collecting interviews. Instead... I discovered that I was uncovering a system. Looking back now, over the past 7 years, I realized every expert was describing the same mountain (or obstacle to overcome) but just from a different side (or with a different strategy). One explained motivation. Another explained attention. Another explained learning. Or repetition. Another explained recovery. Another explained movement. None of them contradicted each other. They completed each other. That was the moment I realized... I wasn't collecting interviews. I was assembling a blueprint. A Personal Discovery But there was still one question I couldn't answer. How would these ideas actually work together in everyday life? Could they work for anyone? Not a pro athlete who has all day to train, but a regular person, like me, who was determined to improve their health, well-being and productivity and results. That's when I stopped being just the interviewer... and participated in the experiment. Over the past year, I wasn't trying to become younger. I think our 50s, 60s and beyond, are an incredible time to practice and perfect our health beyond what we might have been able to do without as much effort in our 40s or younger. Looking back, I can honestly say that I wasn't trying to lower my resting heart rate. It just started to show up in my data when I did certain things, in a certain way. I wasn't trying to improve my WHOOP age (with my wearable device) or optimize my daily recovery score. I was simply trying to answer another question. If movement really changes the brain... Could I actually measure this? Can how much I move improve my data, and can I move too much (push too hard) and measure that as well? So I began paying much closer attention to my own data, and looking at what it meant. Not because I wanted better numbers. Well I did want better numbers, but I also wanted evidence. Something that could be replicated for others. There's lots of ways to measure our data with wearable devices. I used the Whoop wearable, something I have been wearing for the past 5 years. I was focused on my daily recovery. My resting heart rate. Heart rate variability. VO₂ Max. Sleep (specifically how much stress I had while sleeping), REM sleep, and restorative sleep. Body composition (how much fat and how much muscle) Then I looked at my hiking performance (did I need to run fast with a weighted vest to get zone 4 and 5), or could I walk along the canal with my dogs, and get my heart rate up that high without having to drive to the mountain. I looked at how high my heart rate went up with strength training. Week after week... Month after month... A pattern began to emerge. The improvements weren't random. They were connected. When I moved consistently...some easier workouts walking with one or two harder push hiking days, with some days at the gym on the stair climber, and others on the elliptical. My recovery improved. My resting heart rate dropped. My biological age became younger. My body became stronger. My mind became clearer. Long hikes felt easier. The numbers weren't the story. Adaptation was. For the first time, I wasn't just reading neuroscience week after week. I was watching it happen inside my own body. And that's when something clicked. Movement starts the change. Recovery allows the change. Adaptation becomes the change. And performance is simply the evidence that the change occurred. That realization became the foundation for everything you're about to hear this season. The Brain's Operating System As I reviewed hundreds of conversations with world-leading researchers over the past seven years, I realized these ideas weren't isolated discoveries. They fit together. Like pieces of one much larger puzzle. Today, I call that framework... The Brain's Operating System for Human Performance. It's built on five interconnected phases. Each one depends on the one before it. Phase 1 — Regulation & Safety[i] Before the brain can learn... it must first feel safe. Phase 2 — Neurochemistry & Motivation Meaning creates motivation. Motivation creates action. Action begins change. Phase 3 — Movement, Adaptation & Performance Movement changes the brain. Adaptation changes the body. Together they create lasting performance. Phase 4 — Perception & Social Intelligence Understanding ourselves. Understanding others. Building trust. Strengthening relationships. Phase 5 — Integration & Meaning Where knowledge becomes wisdom. Experience becomes insight. Performance becomes purpose. Performance doesn't begin at the finish line. It begins with the foundations. And every phase strengthens the next. Why Phase 3 Matters For decades we've treated learning as though it happens inside classrooms... inside books... inside meetings... inside our heads. But evolution tells a very different story. The brain didn't evolve to sit still. It evolved to move. Movement came first. Learning followed. Every step we take increases blood flow. Releases powerful neurochemicals like BDNF. Sharpens attention. Improves executive function. Creates the biological conditions for learning. Movement isn't simply exercise. It's the input that begins one of the most remarkable biological cycles in the human body. The Power of Loops I had to create another loop to show how this works. Nature rarely works in straight lines. Our hearts beat in rhythms. Our lungs breathe in cycles. Sleep follows repeating stages. The seasons repeat. Life itself is built on loops. Human performance is no different. The greatest mistake we've made is thinking performance is a destination. Or an end result that we will celebrate when we get there. Neuroscience shows us it's actually a cycle. One that repeats every single day. I call it... The Movement Loop. One of the biggest shifts I've made while building this framework is changing the way I think about exercise. Most of us think the workout is the goal. Or we think “I've got to go the gym” and I'm not sure about you, but my old way of thinking used to be something along the lines of “to burn fat, or calories, or so I can create a deficit with the workout.” But Neuroscience—and exercise physiology—tell us something very different. The workout is only the beginning. Think of it by looking at the movement loop. Movement is the Input Every system begins with an input. For our bodies, that input is movement. Whether it's a walk around the neighborhood, a strength-training session, a yoga class, or a hike in the mountains, movement sends a message to the brain and body. It says: "Something is being asked of you." The brain responds immediately. Blood flow increases. Attention sharpens. Neurochemicals like BDNF are released. The nervous system begins preparing for change. Movement isn't what changes us. Movement is what tells the body that change is needed. Adaptation is the Process This is where the real transformation happens. Not while we're exercising. But afterward. During recovery. While we sleep. While proteins rebuild muscle. While neural pathways strengthen. While the cardiovascular system becomes more efficient. While the brain reorganizes itself through neuroplasticity. Adaptation is the body's remarkable ability to respond to the demands we've placed upon it. If we repeat the right inputs consistently, the body doesn't simply recover. It becomes more capable. This is why recovery isn't the opposite of growth. Recovery is the process that makes growth possible. Performance is the Output Performance is simply the visible result of this successful adaptation. It's thinking more clearly during an important meeting. Remembering information more easily. Feeling stronger day to day. Recovering faster after stress. Leading with greater confidence. Sleeping more deeply. Seeing your resting heart rate decline. Watching your VO₂ Max improve. Noticing your biological age become younger. Performance isn't one great day. Or one workout. It's the evidence that your brain and body have adapted over time to your repeated efforts. Then the Cycle Begins Again The beautiful part is that the process never ends. Today's performance becomes tomorrow's starting point. As you become more capable, your brain and body are ready for the next challenge. So you move again. You recover again. You adapt again. You perform at an even higher level. This is why I call it The Movement Loop. It's not a one-time event. It's a lifelong cycle of growth. Every walk. Every workout. Every good night's sleep. Every recovery day. Every healthy habit. You're sending your brain and body another message: "I'm becoming a little more capable than yesterday." That's how sustainable human performance is built. Not through one extraordinary effort. But through thousands of ordinary repetitions that, over time, create extraordinary results. Movement The body moves. The brain responds. ↓ Brain Activation Blood flow increases. BDNF and other neurochemicals are released. The brain becomes ready to learn. ↓ Attention Executive function improves. Focus sharpens. Mental readiness increases. ↓ Learning New neural pathways strengthen through repetition and experience. Knowledge becomes skill. ↓ Recovery Sleep, regulation, and restoration allow the brain and body to rebuild. Recovery isn't the opposite of growth. Recovery is what makes growth possible. ↓ Adaptation The nervous system becomes more efficient. The cardiovascular system becomes stronger. Metabolism improves. The brain becomes more resilient. The body becomes more capable. ↓ Performance Performance isn't a single event. It's a capacity. The ability to think clearly. Learn faster. Recover better. Move more efficiently. Lead with greater confidence. ↓ Confidence Success reinforces belief. Belief increases motivation. Confidence encourages us to move again. And the cycle repeats. The Movement Loop doesn't end with performance. Performance creates confidence. Confidence inspires more movement. And every repetition builds a stronger brain and a stronger body. Throughout this phase we'll explore every step of this loop with some of the world's leading experts.   Movement changes the brain. Adaptation changes the body. Performance changes your life.   The Experts EP 403 — Dr. Chuck Hillman & Paul Zientarski Movement is the Trigger We'll discover why exercise is one of the most powerful ways to prepare the brain for learning through BDNF, executive function, cognition, and academic performance. Key takeaway: Every adaptation begins with movement.   EP 404 — Dr. John Ratey The Brain Adapts We'll revisit the groundbreaking work from his book Spark to understand how exercise literally rewires the brain through neuroplasticity and prepares us for learning. Key takeaway: Exercise changes the brain before it changes performance. EP 405 — Kristen Holmes Adaptation Happens During Recovery We'll explore why sleep, recovery, nervous system regulation, and capacity building determine whether the body actually adapts. This is also where I'll share my own WHOOP data—including recovery trends, resting heart rate, and biological age—to show how adaptation becomes measurable. Key takeaway: Recovery builds capacity. Consistency creates adaptation. EP 406 — Dr. John Medina Learning Creates Better Performance Attention, memory, and learning science come together to explain how movement-supported learning becomes real-world performance. Key takeaway: What we learn shapes how we perform. EP 407 — Jason Whitrock Adaptation Changes the Body We'll explore metabolic health, brain energy, body composition, VO₂ Max, and performance capacity while connecting the neuroscience of movement with measurable physiological adaptation. This is where I'll bring together my own data on muscle gain, fat loss, cardiovascular fitness, and healthy aging. Key takeaway: Movement changes the brain. Adaptation changes the body. Together they transform performance. Bonus Episodes Throughout Phase 3 I'll also be sharing several bonus episodes using my own health data as a living case study. We'll explore: Why recovery is built—not found (so we need to build it into our day strategically). The story behind my resting heart rate. How adaptation changed my body. How it works when you Move Today so you can become Younger Tomorrow. Restorative Sleep Sleep Stress These episodes connect neuroscience to real-world data and show what happens when consistent habits become measurable biological change. Because neuroscience isn't just something we study. It's something we can measure. It's something we can experience. And ultimately... it's something we can use to become healthier... stronger... more resilient... and more capable throughout every stage of life. Key Takeaways for Today Movement is the input. (what we do) Every meaningful change begins with movement. It prepares the brain for learning by increasing blood flow, oxygen, and neurochemicals like BDNF that support attention, learning, and neuroplasticity. The actions we choose every day that provide the brain and body with a stimulus for change. Movement Exercise Walking Strength training Recovery habits Nutrition Sleep Adaptation is the process. The workout doesn't change you. Your body's response during recovery does. Every period of quality sleep, recovery, and restoration is an opportunity for your brain and body to become stronger and more efficient.          Adaptation — What Happens         The brain and body respond to those inputs by becoming more efficient and more capable. Neuroplasticity Increased BDNF Stronger neural pathways Improved cardiovascular fitness Muscle repair and growth Better metabolic health Nervous system regulation Performance is the output. High performance isn't something we find—it's something we build. Every repetition of the Movement Loop increases your capacity to learn, lead, recover, and perform.           Output — The Result          The measurable improvements we experience because of adaptation. Better focus Faster learning Higher energy Greater resilience Lower resting heart rate Improved VO₂ Max Better body composition Higher performance Greater healthspan What gets measured becomes visible. Tracking meaningful metrics—such as recovery, resting heart rate, VO₂ Max, sleep, or body composition—helps you see adaptations that would otherwise go unnoticed and reinforces the habits creating them. Your brain and body are one interconnected system. Better thinking, stronger physical health, emotional resilience, and sustained performance all emerge from the same biological process of movement, adaptation, and continuous growth.   Tips to Implement This Week ✓ Move with purpose every day. Aim for 30–60 minutes of purposeful movement—whether it's a brisk walk, strength training, cycling, yoga, or hiking. Remember, consistency matters more than intensity. Every movement is a signal to your brain and body to adapt. A walk after dinner, when kept consistent, can have an incredible impact on your overall health improvement. You don't need to go all out for results to show up. Start paying attention to your body's signals. You don't need a WHOOP or smartwatch to begin. Simply notice how you feel before and after movement. Ask yourself: Do I think more clearly? Is my mood better? Do I have more energy? Am I sleeping better? Your body is always giving you feedback. Learn to listen. ✓ Protect your recovery. Treat tonight's sleep as part of today's workout. Prioritize restorative sleep, manage stress, and allow your brain and body the time they need to repair, rebuild, and become stronger. We are all at different stages here. This one is always a work in progress for me. I ran into someone I used to see every Saturday on the hiking trails this morning, and I asked him where he had been, or if he was hiking at a different time. I used to see him like clockwork and I noticed he wasn't there as usual. He told me that he was protecting his sleep, and worked out indoors more when the weather was getting hot. In order to beat the heat in AZ, early mornings are the best time for this, but this guy knew to protect his recovery. I thought it was brilliant that he was able to practice what he knew to be important. ✓ Measure one meaningful metric. Choose one health measure—such as your resting heart rate, sleep quality, daily steps, recovery score, or VO₂ Max—and observe how it changes over time. You're not looking for perfection; you're looking for patterns that reveal adaptation. I'll share what I noticed over time on our bonus episodes by watching certain metrics. This has been one of my biggest discoveries. For years I assumed harder was always better. But when I compared my data…you can see 2 of my data charts in the show notes. I found something surprising. A long hike and a morning walk created very different responses. My hikes pushed my cardiovascular system into higher heart-rate zones. My walks kept me primarily in Zone 1 while reducing stress and supporting recovery. Both improved my health. They simply trained different systems. Instead of asking… “Was today's workout hard enough?” Ask… “What system am I training today?” ✓ Move before you think. Before beginning a challenging project, studying for an exam, or making an important decision, spend five to ten minutes moving your body. Then notice how your focus, mood, creativity, and mental clarity improve. ✓ Think in loops, not isolated workouts. Instead of asking, "Did I exercise today?" ask yourself: "How did I support tomorrow's brain today?" Every walk. Every workout. Every healthy meal. Every recovery day. Every night of restorative sleep. Each one is another step around the Movement Loop—helping your brain learn, your body adapt, and your performance improve over time. Review & Conclusion Review and Conclude EP 402, Phase 3: Movement, Adaptation & Performance. As we close today, I hope you're (like I did) beginning to see movement differently. Not simply as exercise. Or to burn calories. Not simply as another item on your to-do list. But as the biological signal that tells your brain and body it's time to grow. Throughout Phase 3, we'll discover that movement does far more than strengthen muscles. It sharpens attention. It accelerates learning. It builds resilience. It strengthens the nervous system. It improves recovery. And over time, it transforms both the brain and the body through the remarkable process of adaptation. This season isn't about becoming an elite athlete. It's about becoming someone who understands how lasting performance is built. Together, we'll explore one simple but powerful truth: Movement is the input (what we do) Adaptation is the process (what happens when we do it) Performance is the output (what we get from doing it) Then the cycle begins again. That's the Movement Loop. Every walk. Every workout. Every night of restorative sleep. Every healthy choice. Every recovery day. Each one is another opportunity to build a stronger brain, a healthier body, and a greater capacity to learn, lead, and perform. Because when movement changes the brain... the brain changes the body. And when the brain and body begin working together... performance is no longer something we chase. It's something we build— one movement, one recovery, one adaptation, one day at a time. Next week, we'll begin our journey around the Movement Loop with EP 403, revisiting Dr. Chuck Hillman and Paul Zientarski, where we'll discover why every lasting transformation begins with movement—and why a single step today can change the trajectory of our brain, our health, and our performance tomorrow. Thank you for joining me, and I'll see you next week. RESOURCES: Phase 1 Anchor Episodes Episode 384 — Dr. Baland Jalal Curiosity, Sleep & Imagination → How curiosity, sleep, and imagination prepare the brain for learning and creativity. Episode 385 — Dr. Bruce Perry Trauma, Rhythm & Relational Safety → Why regulation and safety are the foundation for learning and performance. Episode 386 — Thoryn Stephens Biometrics & Performance → Turning HRV, sleep, and metabolic data into actionable performance strategies. Episode 387 — Dr. Sui Wong Lifestyle Medicine & Brain Health → How autonomic balance and healthy habits build long-term brain resilience. Episode 388 — Rohan Dixit HRV & Self-Regulation → Developing nervous system awareness through real-time biofeedback and HRV. Phase 2 Anchor Episodes Episode 393 — Bob Proctor Belief → Why our beliefs determine the actions we take and the results we create. Episode 394 — Dr. Caroline Leaf Thought Patterns → How our thoughts shape neurochemistry, behavior, and long-term performance. Episode 395 — Dr. John Medina Attention & Reward → Why attention determines what the brain values, remembers, and learns. Episode 396 — Dr. Anna Lembke Neurochemistry & Reinforcement → How dopamine reinforces behavior and why sustainable motivation matters more than borrowed dopamine. Episode 397 — Dr. Chuck Hillman Movement & Brain Activation → How physical movement prepares the brain for learning, focus, and performance. Episode 398 — Dr. Friederike Fabritius Neuroleadership & Energy → How to manage brain energy and sustain high performance over time. REFERENCES: [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 384 “How Learning Begins in the Brain: Sleep, Safety and Curiosity (Revisiting Dr. Baland Jalal) https://andreasamadi.podbean.com/e/hypnagogic-genius-capture-your-best-ideas-at-the-edge-of-sleep/    

What does the Bible actually say about exercise, fitness, and taking care of your body?In this conversation, a Desiring God pastor and author David Mathis unpacks a biblical theology of exercise — covering the six-layer biblical story of the human body (creation, the fall, the incarnation, the indwelling Holy Spirit, obedience, and future glorification), how to think about 1 Timothy 4:8 ("bodily training is of some value"), and why sedentary modern life and body-idolatry are two ditches to avoid.This episode is brought to you by our ministry partner Accountable2You. Join thousands living in freedom with nothing to hide, and visit https://accountable2you.com/dialin. Use our unique code DIALIN to get 25% off your first year of an Accountable2You Personal or Family Plan Topics covered: • Why exercise matters for the mind, will, joy, and love of others • Bodily discipline and Christian stewardship of the body • The connection between physical exercise and mental clarity (John Ratey's "Spark") • Competition, sports, and a Christian view of winning and losing • Practical advice for sedentary Christians who want to start exercising • How pastors and knowledge workers can build sustainable fitness habits • A theology of the body: from creation to resurrection Great for anyone interested in Christian living, biblical theology, faith and fitness, health and wellness from a Christian worldview, or building sustainable exercise habits for the long term (a "ten-year plan," not a quick fix).

Episode 399 reviews Phase 2 of Season 15 and introduces the Motivation Loop — the sequence of meaning, belief, attention, action, reward, and recovery that drives sustained effort. The episode explains common loop breakers (loss of meaning, negative thoughts, distracted attention, too much challenge, poor recovery, and no visible progress) and how to diagnose which link is failing. Practical takeaway: identify your gap, reconnect purpose, protect attention, celebrate small wins, and balance challenge with recovery to keep motivation alive. In This Episode 399, We Will Cover: ✅ The Motivation Loop — what it is, why it matters, and how it influences behavior, focus, effort, and achievement. ✅ What Keeps the Loop Alive — the role of meaning, belief, attention, action, reward, recovery, and growth. ✅ What Breaks the Loop — how loss of meaning, negative thoughts, distraction, lack of progress, poor recovery, and burnout weaken motivation. ✅ The Neuroscience of Motivation — why the brain repeats what it rewards and how dopamine reinforces behavior. ✅ The Difference Between Challenge and Burnout — finding the sweet spot where effort creates growth instead of exhaustion. ✅ My Personal Motivation Loop Story — how I watched my own loop begin to break in real time while pushing too hard with hiking and what I learned from it. ✅ How to Repair a Broken Loop — practical strategies to restore motivation before burnout takes hold. ✅ The Anterior Mid-Cingulate Cortex (AMCC) — the brain region associated with persistence, self-regulation, resilience, and doing hard things. ✅ Why Doing Hard Things Grows the Brain — how meaningful challenges strengthen the neural circuits responsible for sustained effort. ✅ Finding Your Gap — using our Brain's Operating System framework to identify where your system may be out of alignment. ✅ The Biggest Lessons from Phase 2: Neurochemistry & Motivation — insights from Bob Proctor, Dr. Caroline Leaf, Dr. John Medina, Dr. Anna Lembke, Dr. Chuck Hillman, and Friederike Fabritius. ✅ What's Next — a preview of Episodes 400 and 401 on Leadership and Trust, and our transition into Phase 3: Movement, Learning & Cognition. Key Question of the Episode "When motivation begins to disappear, have we lost our drive—or is there simply a broken link in the loop?" Aha Moment The goal isn't to push harder. The goal is to identify the broken link, repair it, and keep the loop alive. EP 399: The Motivation Loop: What Keeps It Going—and What Breaks It? Welcome back to the Neuroscience Meets Social and Emotional Learning Podcast. This week, we're wrapping up Phase 2: Neurochemistry and Motivation. Over the past several months, we've explored some of the most important drivers of human behavior, attention, effort, learning, and performance. Through the work of Bob Proctor, Dr. Caroline Leaf, John Medina, Dr. Anna Lembke, Chuck Hillman, and Friederike Fabritius, we've been focused on one fundamental question: What drives sustained effort and forward movement? Today, I want to zoom out and connect everything we've learned into one simple framework: The Motivation Loop. More importantly, we'll look at: What keeps the loop going What causes it to break How we can strengthen it over time And why doing hard things may actually help grow parts of our brain responsible for persistence and self-regulation. The Brain's Operating System of Human Performance Before we dive into the Motivation Loop, let's remember what we've covered so far. One of the biggest insights from neuroscience is that high performance doesn't happen in one part of the brain. It happens through a sequence. Just like a computer has an operating system, our brains have an operating system for learning, achievement, and human performance. Over the past several months, we've been building that system one phase at a time. Phase 1: Regulation & Safety REGULATE The first question we asked was: "Is the nervous system safe enough to learn?" Before motivation... Before focus... Before performance... The brain must first feel regulated. Through guests like Bruce Perry, Kristen Holmes, Antonio Zadra, and Sui Wong, we learned that: Sleep matters Recovery matters Rhythm matters Our Stress levels matter A dysregulated brain struggles to learn. No regulation. No learning. Phase 2: Neurochemistry & Motivation ENGAGE Once the brain is regulated, we move to the next question: "What drives behavior, focus, and sustained effort?" This is the phase we've just completed. We explored: Dopamine Belief Thought patterns Attention Reward Burnout Energy And perhaps the biggest lesson from this phase was: The brain repeats what it rewards. This became the foundation of what I've called: The Motivation Loop: What Keeps the Loop Going? Looking at this graphic, notice the green side first. The healthy loop begins with: Meaning and Purpose When we know why something matters, effort becomes easier to sustain. This was Bob Proctor's message and the message that launched author Simon Sinek's entire career (Knowing Your Why). People can tolerate enormous challenges when the goal is meaningful. Example: Learning a New Skill Imagine someone deciding to learn a new language. At first: Progress is slow. Mistakes are frequent. The work feels uncomfortable. But they have a purpose. Maybe they want to connect on a deeper level with family. Maybe they want to travel. Maybe they want a new career opportunity. Purpose keeps them engaged long enough to continue with the hard work.   Belief Shapes Thought If I believe I can improve, my thoughts become more constructive. This was Dr. Caroline Leaf's work. Our thoughts influence our neurochemistry. Positive thoughts don't guarantee success. But they keep us moving toward it. Attention Drives Growth This was John Medina's contribution. Attention determines what the brain decides matters. The brain learns what we repeatedly focus on. What we attend to, we strengthen. Action Creates Progress Once attention is focused, behavior follows. We study. We practice. We train. We learn. Reward Reinforces Behavior This was Dr. Anna Lembke's work. The reward doesn't have to be huge. Sometimes it's simply noticing progress. The brain says: "That effort produced a result." And the loop continues. Example: Exercise A person begins walking 20 minutes every day. Week 1: No major changes. Week 2: Energy improves. Week 3: Sleep improves. Week 4: Resting heart rate begins dropping. The brain notices progress. The effort feels worthwhile. The loop strengthens. The behavior repeats. We have spent a lot of time on understanding how to keep the loop from breaking. How the Loop Breaks Now let's look at the red side. How the loop breaks. The loop rarely breaks all at once. Usually one link weakens first. Then the others follow. Loop Breaker #1: Loss of Meaning What Happened? A student studies only to pass a test. The test ends. The reason disappears. Motivation disappears. The loop breaks because there is no longer a compelling "why." What Could Have Prevented It? Reconnect to purpose. Instead of: "I have to study for this test." Shift to: "I'm building skills for the future version of myself." Bob Proctor taught us that goals are not just about achievement. They're about growth. Loop Repair Ask: "Why does this matter beyond today?" When meaning returns, motivation returns.   Loop Breaker #2: Negative Thought Patterns What Happened? Someone starts a health journey. After a difficult week they think: "I'm failing." "Nothing is changing." "I'll never get there." Their attention shifts toward evidence of failure. The loop weakens. What Could Have Prevented It? Focus on progress instead of perfection. Dr. Caroline Leaf would remind us that thoughts influence neurochemistry. A better question might be: "What is improving that I haven't noticed yet?" Loop Repair Look for small wins. Better sleep More energy More consistency Better habits Progress fuels dopamine. Dopamine fuels effort.   Loop Breaker #3: Distracted Attention What Happened? You sit down to work. A text arrives. Then email. Then social media. Then another interruption at your office door. Attention becomes fragmented. Learning slows. Progress slows. Reward disappears. What Could Have Prevented It? Protect your attention. John Medina taught us: Attention determines what the brain decides matters. Loop Repair Create: 30-minute focus blocks Phone-free work periods (with notifications turned off) One-task-at-a-time sessions The brain rewards completion. Not multitasking.   Loop Breaker #4: Too Much Challenge What Happened? This one surprises many people. Doing hard things strengthens the brain. But doing impossible things breaks the loop. A person starts: A new diet A new exercise plan A new business A new habit And tries to change everything at once. The challenge becomes overwhelming. What Could Have Prevented It? Start smaller. The AMCC grows when challenges are difficult but achievable. Loop Repair Ask: "What's the smallest difficult thing I can consistently repeat?" Not: "What's the hardest thing I can do today?"   Loop Breaker #5: Poor Recovery/Low Energy   What Happened? This is actually my hiking example that I've mentioned previously. Everything was working. My recovery improved. My WHOOP age improved 6.4 years younger than my actual age. My fitness improved- v02 max increased. Then I increased the challenge. Longer hikes. More strain. More effort. But not enough recovery time in between. I could actually see the reward disappearing in real time. The effort at the end of these longer hikes felt exhausting instead of energizing. I know that doing difficult things makes my brain stronger, but I was close to giving up on something I really enjoyed. What Could Have Prevented It? Recovery needed to increase alongside challenge. The mistake wasn't hiking, or making the hike more challenging. The mistake was believing: More is always better. Loop Repair Alternate: Hard days Easy days Increase recovery as strain increases. As Friederike Fabritius taught us: Performance isn't built through effort alone. It's built through effort and recovery. Once I put more attention on recovery before pushing again, the broken motivation loop repaired, and the end of those difficult hikes became energizing again (with the right amount of rest).   Loop Breaker #6: No Visible Progress What Happened? A salesperson makes: 50 calls 100 calls 150 calls No results. The brain begins asking: "Why bother?" The reward disappears. What Could Have Prevented It? Measure leading indicators instead of outcomes. Instead of focusing only on sales: Track: Calls completed Meetings booked Relationships built Skills improved Loop Repair Celebrate effort metrics. Not just outcome metrics. The brain needs evidence that effort matters. Also, if the strategy you are using is not yielding results, try a different one. Ask others who are having success, what they are doing, and how they are getting results. Once you can identify where your loop is breaking, fixing it requires doing something that you were not doing before.   The Big Lesson Every loop break in this phase points back to one question: What link failed? Was it: Meaning? Thoughts? Attention? Progress? Recovery? Challenge? Because the loop rarely breaks all at once. Usually one link weakens first. And the good news is: If you can identify the broken link, you can repair the loop. What About Doing Hard Things? One of the most fascinating concepts we explored this phase was the work surrounding the: Anterior Mid-Cingulate Cortex (AMCC) This area of the brain appears to play an important role in: Persistence Self-regulation Attention control Doing things we don't feel like doing Research suggests this area strengthens when we repeatedly choose meaningful challenges. Not impossible challenges. Not burnout. Not exhaustion. Meaningful challenges. Example Choosing: The workout you don't feel like doing. The difficult conversation you've been avoiding. The presentation that makes you nervous. The study session when you'd rather scroll your phone. Every time we choose effort over comfort, we may be strengthening the neural systems responsible for persistence and researchers also would say, the will to live. The Secret to Keeping the Loop Going After everything we've learned this phase, the answer is surprisingly simple: The loop stays alive when effort feels worthwhile. That means: ✅ Meaning ✅ Purpose ✅ Focus ✅ Progress ✅ Recovery ✅ Challenge But not too much challenge. Because challenge without recovery becomes burnout. And recovery without challenge becomes stagnation. The sweet spot lies in the middle. Instead of blaming ourselves, we can start diagnosing the system to build a stronger, more resilient version of ourselves. How to Use the "Find Your Gap" Framework Whenever you feel: Stuck Unmotivated Burned out Distracted Overwhelmed Plateaued Ask yourself: Which phase is broken? Because the problem is rarely "everything." Usually it's one phase creating a bottleneck for the others.   Phase 1 Gap: Regulation & Safety Ask: Am I sleeping well? Am I recovered? Is stress overwhelming me? Is my nervous system regulated? Signs This Is Your Gap Anxiety Exhaustion Brain fog Poor sleep Irritability Example A teacher can't focus. They assume they need more motivation. But they're sleeping 5 hours a night. The real gap isn't motivation. It's regulation. Solution Fix: Sleep Recovery Stress management First.   Phase 2 Gap: Neurochemistry & Motivation Ask: Do I still know why this matters? Am I seeing progress? Has the reward disappeared? Have I lost momentum? Signs This Is Your Gap Procrastination Lack of drive Loss of enthusiasm Feeling stuck Example This was your hiking example. You still had the ability. You still had the discipline. You simply stopped feeling rewarded by the effort. Solution Repair the Motivation Loop: Reconnect to purpose Reduce challenge temporarily Improve recovery Look for progress   Phase 3 Gap: Movement, Learning & Cognition Ask: Am I moving enough? Am I physically engaged? Am I learning new things? Is my brain being challenged? Signs This Is Your Gap Low energy Mental sluggishness Poor concentration Feeling mentally flat Example Someone spends 10 hours at a desk. Their motivation is fine. Their sleep is fine. But they're sedentary. Movement is the missing ingredient. Solution Move first. The research from Chuck Hillman and John Ratey suggests movement often improves: Attention Mood Learning Memory   Phase 4 Gap: Perception, Emotion & Social Intelligence Ask: Am I seeing this situation clearly? Am I understanding others? Do I feel connected? Signs This Is Your Gap Conflict Miscommunication Isolation Emotional reactivity Example A leader thinks: "Nobody supports my vision." But the real issue is communication. The gap isn't motivation. It's perception. Solution Improve: Listening Emotional awareness Perspective-taking Relationships   Phase 5 Gap: Integration, Insight & Meaning Ask: Does this align with who I want to become? Am I moving toward something meaningful? Do I have clarity? Signs This Is Your Gap Success without fulfillment Feeling lost Lack of direction Constantly chasing goals Example Someone has achieved everything they wanted professionally. But they still feel empty. The gap isn't performance. It's meaning. Solution Reconnect with: Values Purpose Identity Contribution to the World. The Most Powerful Question At the end of every week, ask: "Where is my gap?" Is it:

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3425: Dr. Jenny Brockis explores compelling research showing that regular physical activity, especially walking, can improve concentration, academic performance, emotional well-being, and long-term brain health. Drawing on insights from Dr. John Ratey and studies on memory preservation, she makes a persuasive case that even modest weekly exercise can help protect cognitive function and reduce the risk of dementia as we age. Read along with the original article(s) here: https://www.drjennybrockis.com/2010/10/17/why-our-brains-need-us-to-walk/ Quotes to ponder: "Brain shrinkage is normal. We all start losing brain volume beginning in our twenties, albeit at a very low rate of 0.2% per year." "If the choice is between taking thirty minutes out of my day to exercise, so that I can keep my brain working the way I want it to for as long as possible or choosing to skip the exercise and just take the risk that memory impairment might hit earlier. I choose to get out there and walk." "Brain scans performed nine years later showed that those who regularly walked between nine to fourteen kilometres a week retained a greater amount of grey matter ie brain cells, than those who walked less." Episode references: UWA UniView Magazine: https://www.uwa.edu.au/news/article Neurology Journal: https://www.neurology.org Spark: The Revolutionary New Science of Exercise and the Brain: https://www.amazon.com/Spark-Revolutionary-Science-Exercise-Brain/dp/0316113514 Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3425: Dr. Jenny Brockis explores compelling research showing that regular physical activity, especially walking, can improve concentration, academic performance, emotional well-being, and long-term brain health. Drawing on insights from Dr. John Ratey and studies on memory preservation, she makes a persuasive case that even modest weekly exercise can help protect cognitive function and reduce the risk of dementia as we age. Read along with the original article(s) here: https://www.drjennybrockis.com/2010/10/17/why-our-brains-need-us-to-walk/ Quotes to ponder: "Brain shrinkage is normal. We all start losing brain volume beginning in our twenties, albeit at a very low rate of 0.2% per year." "If the choice is between taking thirty minutes out of my day to exercise, so that I can keep my brain working the way I want it to for as long as possible or choosing to skip the exercise and just take the risk that memory impairment might hit earlier. I choose to get out there and walk." "Brain scans performed nine years later showed that those who regularly walked between nine to fourteen kilometres a week retained a greater amount of grey matter ie brain cells, than those who walked less." Episode references: UWA UniView Magazine: https://www.uwa.edu.au/news/article Neurology Journal: https://www.neurology.org Spark: The Revolutionary New Science of Exercise and the Brain: https://www.amazon.com/Spark-Revolutionary-Science-Exercise-Brain/dp/0316113514 Learn more about your ad choices. Visit megaphone.fm/adchoices

Season 15, Episode 397 revisits research and real-world practice showing movement is more than fitness: it activates the brain, boosts attention, enhances learning, and sustains motivation. Dr. Chuck Hillman's studies reveal how even short bouts of exercise light up brain activity, while Paul Zientarski's Naperville program demonstrates how heart-rate monitoring and purposeful movement improve readiness, recovery, and academic performance. In EP 397: Movement, Motivation, and Brain Activation with Dr. Chuck Hillman and Paul Zientarski, we explore why movement may be one of the most powerful tools we have for improving brain function, learning, motivation, and performance. In this episode, we cover: ✅ Why most children are not meeting the recommended daily physical activity guidelines and what we can do to change that. ✅ How exposing children to a variety of activities helps them discover movement they enjoy—and are more likely to continue throughout their lives. ✅ Why there is no perfect exercise program, and why the best exercise is the one you'll consistently do. ✅ How enjoyment, reward, and dopamine reinforce healthy habits and keep the Motivation Loop repeating. ✅ What Naperville Central High School learned from heart rate monitoring and how recovery impacts performance. ✅ Why peak performance requires both effort and recovery. ✅ How exercise changes the brain, improving attention, learning, memory, and cognitive performance. ✅ The groundbreaking research behind Spark: The Revolutionary New Science of Exercise and the Brain and how it changed the way educators think about learning. ✅ Why movement is not a break from learning—but one of the most effective ways to prepare the brain for learning. ✅ How movement fits into our Phase 2 Motivation Loop, helping transform motivation into action and sustaining long-term performance. The biggest takeaway? Movement isn't just exercise. It's activation. It's preparation. It's performance. When we move our bodies, we activate the brain systems responsible for attention, learning, motivation, and success. The episode highlights practical takeaways: expose children to varied enjoyable activities, prioritize consistency over intensity, use movement as cognitive preparation, and track recovery to protect motivation. Movement becomes a bridge between motivation and sustained performance—improving focus today and long-term brain health tomorrow. Welcome back to Season 15 of the Neuroscience Meets Social and Emotional Learning Podcast. I'm Andrea Samadi, and on this podcast, we bridge the science behind social and emotional learning, emotional intelligence, and practical neuroscience so we can create measurable improvements in well-being, achievement, productivity, and results. Movement, Motivation, and Brain Activation with Dr. Chuck Hillman and Paul Zientarski This week, we continue our journey through Phase 2: Neurochemistry and Motivation, where we've been exploring one central question: What drives sustained effort and forward movement? So far, we've learned that motivation begins with belief and meaning from Bob Proctor[i], is shaped by our thought patterns with Dr. Caroline Leaf,[ii] strengthened through attention and reward with Dr. John Medina[iii], and powered by the brain's dopamine-based motivation system through Dr. Anna Lembke's[iv] work. But today, we arrive at a fascinating question: What happens when we actually move? Because motivation isn't just something that happens in the mind. The brain was designed to work in partnership with the body. And according to our review of today's two guests, one of the most powerful ways to activate attention, learning, memory, and motivation is through movement itself. This week we're revisiting insights from two pioneers whose work helped transform our understanding of movement and learning. First, Dr. Chuck Hillman, one of the world's leading researchers on exercise and brain function, whose groundbreaking research has shown how physical activity improves attention, executive function, learning, memory, and academic performance from EP 123[v] back in April 2021. Next, we will review Paul Zientarski, the former Physical Education Coordinator and football coach at Naperville Central High School, (In Illinois) whose work with the school's innovative Zero Hour PE Program helped put Naperville on the map for extraordinary academic achievement. Alongside his colleagues at Naperville, Paul demonstrated that exercise wasn't simply improving fitness—it was preparing students' brains to learn. Together, Dr. Hillman provides the science, while Paul Zientarski helps to demonstrate what that science looks like in the real world. Their combined work shows us that movement is far more than a physical activity. It is a powerful tool for activating the brain, enhancing learning, improving focus, and supporting the motivation needed for sustained performance. In other words, movement is the bridge between motivation and sustaining our performance. Let's dive in with Dr. Chuck Hillman and discover the science behind The Power of Movement and Brain Activation. CLIP 1: Getting Kids Moving for Life Summary In this clip, Dr. Chuck Hillman highlights a growing concern: the vast majority of children are not meeting the recommended physical activity guidelines. Current recommendations suggest that children should engage in at least 60 minutes of moderate-to-vigorous physical activity each day, including aerobic exercise and activities that strengthen bones and muscles. Dr. Hillman explains that the challenge isn't simply knowing the guidelines—it's finding ways to engage children in movement when many adults aren't meeting the recommendations themselves. This is why childhood is such an important time to expose young people to a wide variety of physical activities, helping them discover forms of movement they enjoy and can continue throughout their lives. Key Takeaways ✔ Most children are not getting enough physical activity. Many young people fall short of the recommended 60 minutes of daily movement needed for optimal physical and cognitive development. ✔ Movement supports both brain and body health. Exercise is not just about fitness—it supports attention, learning, memory, emotional regulation, and overall well-being. ✔ Children need exposure to different activities. Not every child will enjoy the same sport or activity. The goal is to help them discover movement they genuinely enjoy. ✔ Parents and adults model behavior. Children are more likely to be active when the adults around them value and participate in physical activity. ✔ Early habits can last a lifetime. The activities children enjoy today often become the healthy habits they carry into adulthood. Tips to Implement Expose Children to Variety

This podcast episode of Next Level Healing features Dr. Tara Perry speaking with fitness industry expert Kevin Steel, PhD, about the transformative benefits of exercise for brain health, anti-aging, and overall well-being.Kevin Steel brings decades of experience in health and fitness, having completed multiple Ironman competitions and holding a PhD in exercise physiology with a subspecialty in nutrition. He spent his career working with everyone from corporate executives to athletes, eventually becoming director of education research and member services for the world's largest health club company. The conversation centers on Steel's assertion that exercise is like a miracle drug - "if science could put it inside a pill, people would be lined up around the block, willing to pay anything to get it". He emphasizes that only 7% of chronic diseases are genetic, meaning 93% are lifestyle-related and preventable. Key benefits of exercise discussed include:Brain Health: Regular exercise regenerates neurons and expands gray and white matter in the brain [13:52]. It stimulates brain-derived neurotrophic factor (BDNF), which acts like "fertilizer for your brain" [15:32]. Exercise can reduce amyloid plaques associated with Alzheimer's and dementia [13:52].Mental Health: Steel references Dr. John Ratey's book "Spark," which demonstrated that exercise therapy can achieve the same or better results than pharmaceutical drugs for treating anxiety, depression, and stress [21:12] [21:38].Physical Health: Exercise improves cardiovascular function, blood pressure, insulin sensitivity, and can even reverse type 2 diabetes when combined with healthy eating [18:58] [16:32] [18:01].Children's Health: A study in Naperville, Illinois showed that structured exercise programs eliminated ADHD symptoms in children, allowed them to go off medications like Ritalin, and dramatically improved academic test scores [23:05] [23:34] [23:44].Steel advocates for a whole food, plant-based diet, noting concerns about hormones and antibiotics in mass-produced animal products [34:11]. He emphasizes that exercise doesn't require expensive equipment - simple activities like walking 30 minutes daily cost nothing but provide significant health benefits [29:33].Despite these proven benefits, only 26% of American adults exercise regularly, and only 18-20% belong to health clubs [28:34]. Steel attributes this partly to doctors receiving little education about exercise science in medical school, leaving patients without specific guidance when told to "eat better and exercise" [30:53] [31:41].The episode concludes with Steel's contact information for those seeking more guidance: LinkedIn at Kevin D Steel PhD: https://www.linkedin.com/in/kevindsteelephd and email at KDsteelphd@yahoo.comWork with Dr. Tara PerryTune in every Wednesday for a new episode of Next Level Healing. Subscribe on your favorite podcasting platform and never miss an episode!

Grab the Declutter Guide ... FREE! Visit https://takecontroladhd.com/adhd-declutter and get a head start on your toughest spaces today!--- Here's a story a lot of women know. You've been getting by — maybe not perfectly, but you've been getting by. And then something shifts. Suddenly the coping strategies that used to work don't. The brain fog is different. The irritability is new. And nobody around you — including your doctor — seems to have a particularly good answer for why. For women with ADHD, the answer is often estrogen. And for too long, that connection has been wildly undertreated.Linda Roggli has been living this story and researching it and coaching women through it for twenty years. She's the founder of the ADDiva Network for ADHD Women 40 and Better, and she joins Pete and Nikki to trace the whole arc: what estrogen actually does for the dopamine-depleted ADHD brain, what happens when it starts its perimenopause roller coaster, why the Women's Health Initiative study scared a generation of women away from hormone therapy that could have helped them, and what the science now says about timing, delivery methods, and who it's actually for. It is a lot of information, delivered with the kind of warmth and hard-won clarity that only comes from someone who has personally been told by a doctor, “You're not in menopause” — and then spent decades making sure other women don't get that same non-answer.Links & NotesLinda Roggli — professional certified coach, award-winning author, founder of the ADDiva Network for ADHD Women 40 and BetterDriven to Distraction by Edward Hallowell and John Ratey — the book Linda's therapist recommended at her diagnosis; she read it in the bookstore on the way homeWomen's Health Initiative — the federal study whose 1990s findings caused a generation of women to stop hormone therapy; Linda explains why the study was fatally flawedDr. Patricia Quinn — ADHD specialist whose research on estrogen-only therapy for ADHD womenSupport the Show on PatreonDig into the podcast Shownotes Database (00:00) - Welcome to Taking Control: The ADHD Podcast (01:52) - Patreon.com/TheADHDPodcast (02:55) - ADHD Aging, Hormones, and More (05:18) - Linda Roggli ★ Support this podcast on Patreon ★

Tired of ADHD strategies that don't work? Here's what actually does. FREE training here: https://programs.tracyotsuka.com/signup_____Join Tracy as she breaks her women only guest rule by welcoming Dr. Edward Hallowell to Episode 106 of ADHD for Smart Ass Women. If you know anything at all about ADHD you recognize Dr. Hallowell's name as the leading authority in the field of ADHD. Dr. Hallowell is a board-certified child and adult psychiatrist, and a New York Times bestselling author. He, along with Dr. John Ratey wrote what Tracy considers to be the bible of ADHD, Driven to Distraction. Now retired from the faculty of Harvard Medical School, Dr. Hallowell has been featured on 20/20, 60 Minutes, Oprah, PBS, CNN, Today, Good Morning America, and in The New York Times, USA Today, Newsweek, Time. He is a regular columnist for ADDitude magazine, and is also the host of his weekly podcast called Distraction. Dr. Hallowell is the founder of The Hallowell Centers in Boston, New York City, San Francisco, Palo Alto, and Seattle. He lives in the Boston area with his wife and their three grown children.Dr. Hallowell shares the circumstances surrounding his ADHD diagnosis, Why he and Dr. John Ratey decided to write their new book ADHD 2.0: New Science and Essential Strategies for Thriving with Distraction. Who he wrote this book for, Why most medical professionals have ignored the strengths in ADHD for so long, His opinion on ADHD and intelligence, Exciting research around the task positive network and default mode network and how you can use them to benefit the ADHD brain, The ADHDers need to create and constantly improve their life, Why those of us with ADHD should never worry alone, Where he believes the field of ADHD research and treatment is going, Whether he believes that there's a relationship between introversion/extroversion and ADHD types, Why ADHD women have not been part of ADHD studies.Resources:Website: drhallowell.comADHD 2.0 Book: https://drhallowell.com/read/books-by-nedAmazon: ADHD 2.0: https://www.amazon.com/ADHD-2-0-EssenSend a Message: Your Name | Email | Message If this podcast helps you understand your ADHD brain, Shift helps you train it. Practice mindset work in just 10 minutes a day. Learn more at tracyotsuka.com/shift Instead of Struggling to figure out what to do next? ADHD isn't a productivity problem. It's an identity problem. That's why most strategies don't stick—they weren't designed for how your brain actually works. Your ADHD Brain is A-OK Academy is different. It's a patented, science-backed coaching program that helps you stop fighting your brain and start building a life that fits.

In this Season 14 review (Part 3) Andrea revisits key insights from Dr. Shane Creado on the critical link between sleep, concussions and performance. The episode explains how even mild or repeated head impacts and sleep deprivation damage the same brain regions that support learning, memory, decision-making and emotional regulation, and how one all‑nighter can reduce hippocampal learning capacity by around 40%. Practical takeaways include treating sleep as neurological recovery (7–9 hours), protecting the brain after head jolts, avoiding late alcohol and screens, and prioritizing consistent sleep routines to restore learning, resilience and long‑term brain health for athletes, students and professionals. Welcome back to SEASON 14 of The Neuroscience Meets Social and Emotional Learning Podcast, where we connect the science-based evidence behind social and emotional learning and emotional intelligence training for improved well-being, achievement, productivity and results—using what I saw as the missing link (since we weren't taught this when we were growing up in school), the application of practical neuroscience. I'm Andrea Samadi, and seven years ago, launched this podcast with a question I had never truly asked myself before: (and that is) If productivity and results matter to us—and they do now more than ever—how exactly are we using our brain to make them happen? Most of us were never taught how to apply neuroscience to improve productivity, results, or well-being. About a decade ago, I became fascinated by the mind-brain-results connection—and how science can be applied to our everyday lives. That's why I've made it my mission to bring you the world's top experts—so together, we can explore the intersection of science and social-emotional learning. We'll break down complex ideas and turn them into practical strategies we can use every day for predictable, science-backed results. As we are nearing the end of Season 14 here, it has been about reflection as we have looked back and reviewed past interviews. Our goal has not been about nostalgia, or remembering these interviews, the goal has been about integrating what we have learned. Taking what we know, aligning it with how the brain actually functions, and applying it consistently enough to change outcomes. And if there's one thing this season has reinforced, it's this: Sustainable success isn't built on intensity or focus alone—it's built on alignment. As we move into what's next, (Season 15) the focus shifts from understanding this alignment to bringing this alignment into a tangible, physical form, or embodiment. Not more information—but better execution. After hundreds of conversations with neuroscientists, educators, peak performers, and thought leaders, one truth keeps resurfacing— lasting success is never about doing more. It's about alignment. Alignment between how the brain actually works, how emotions drive behavior, and how daily habits compound over time. Season 14 has been about stepping back—not to reminisce, but to integrate what we have learned into our current life. I knew the minute that I was sent a couple of video clips from our past episodes, that I had forgotten about, that while I thought I had implemented the ideas from our past guests, I had some work to go myself. For this reason, we spent Season 14 and will resume with Season 15 next January, reviewing past episodes, with the goal of noticing what we have now aligned, that's bringing us results in our daily life. Core Reflection When we started this podcast 7 years ago, the goal was simple: bridge neuroscience research with practical strategies people could actually use. What I didn't fully appreciate then—what only became clear through repetition, reflection, and real-life application—is that information alone doesn't create change. Understanding the brain doesn't matter if we ignore what to do with the information we release each week: improving our sleep reducing our stress practicing emotional regulation with consistency that actually changes who we are at the core: our identity Season 14 has been about connecting those dots. Listening again to conversations with voices like Dr. John Medina, Dawson Church, Bob Proctor, Dr. John Ratey, Friederike Fabritius, and so many others, one pattern became impossible to ignore: The brain thrives on simplicity, repetition, and finding emotional safety to implement these concepts—not intensity or a quick fix. We will take the time with each interview review to offer ways for all of us to implement the lessons learned, so that when we finish 2026, we will be able to look back, and see where our changes all began. This week, we move onto PART 3 of our review of EP 72[i] with Shane Creado, MD and his book Peak Sleep Performance for Athletes recorded back in July of 2020. ✔ In PART 1[ii], we covered: How strategic napping, morning brain habits, and even the Silva Method all work together to reset your brain, boost performance, and transform your health from the inside out. ✔ In PART 2[iii] we continued with our review, diving a bit deeper into sleep deprivation and its impact of performance (whether you are an athlete, or just someone looking to improve productivity). ✔ PART 3, we will go a bit deeper into the impacts of concussions and brain injuries on our sleep and performance. Let's go back to 2020 and revisit what Dr. Creado had to say about sleep in this last episode of this season.   VIDEO 1 – Click Here to Watch   In the first clip of this episode, with Dr. Creado, he dives into the connection with concussions and sleep. He says, “Most people who have had a concussion end up with sleep problems. It makes a lot of sense when you think about the brain and how it regulates sleep and wakeful cycles and then it gets jarred. But what people don't realize is that even a mild head injury can really damage your brain. Even if you're not officially diagnosed with a concussion, you don't have to lose consciousness to have a concussion. You don't even need to have any symptoms to have your brain injured in some way. And then the little injuries along the way add up over time. So the brain is as soft as butter and in a hard, bony skull. Anything that jars it, even whiplash can cause your brain to be injured. And it accumulates over time. What's interesting is that the same regions of the brain that are most damaged in head injuries are also damaged in sleep deprivation and also alcohol use. The frontal lobes, the temporal lobes and the parietal lobes at the top of the brain.”

Le Calendrier de l’Avent de l’AFFEN Fenêtre 7 — L'attention sélectionne le monde Bonjour à toutes, bonjour à tous. Bienvenue dans le calendrier de l'Avent de l'AFFEN : tous les jours ouvrables une citation neuropédagogique et un échange autour de cette citation. 2 minutes de partage. Aujourd'hui, nous ouvrons la fenêtre numéro 7 « L'attention fixe l'information et lui donne une chance d'être mémorisée. » — Professeur en psychiatrie John Ratey, A User's Guide to the Brain, 2001 Sans attention, rien n'entre. Capturer l'attention est la première tâche du formateur. C’est un filtre qui sélectionne les informations pertinentes parmi le flux sensoriel. Une fois l’information sélectionné, l’attention lui permet de rester dans le mémoire de travail pour l’encoder , la fixer correctement, pui la consolider dans la mémoire à long terme. Un mauvais encodage par manque d’attention empêche la mémorisation. Expliquer sans capter attention, c'est parler dans le vide. Citation miroir« Ce à quoi tu prêtes attention te transforme. » — Simone Weil Questions métier Comment captons-nous l'attention de l’apprenant ? Quelles sont les techniques de l’animateur, sa rhétorique ? Comment capter l'attention sans distraire, sans amuser ? Question éricksonienne Et nous sur quoi choisissons-nous de porter notre attention maintenant ? Merci d'avoir partagé ce moment. Demain, une autre fenêtre s'ouvrira… à nous, au métier, au cerveau qui apprend.

Is exercise the ultimate catalyst for brain development, learning, and performance? The evidence is clear: exercise and brain performance are intrinsically linked. From resistance training to aerobic workouts, exercise physically transforms our brains, enhances performance and serves as our strongest defense against mood disorders, Alzheimer’s, ADHD, and addiction. This week on Krush Performance, we dive […] The post Episode 25-21: The User’s Guide to the Brain & Spark Dr. John Ratey appeared first on Radio Influence.

Is exercise the ultimate catalyst for brain development, learning, and performance? The evidence is clear: exercise and brain performance are intrinsically linked. From resistance training to aerobic workouts, exercise physically transforms our brains, enhances performance and serves as our strongest defense against mood disorders, Alzheimer’s, ADHD, and addiction. This week on Krush Performance, we dive deep with Dr. John Ratey, renowned author and Associate Clinical Professor of Psychiatry at Harvard Medical School. We explore “A User’s Guide to the Brain” and delve into “Spark: The Revolutionary New Science of Exercise and the Brain.” Unlock your mental potential to conquer stress, sharpen your thinking, elevate your mood, boost your memory, and elevate your performance to new heights. Join us for this compelling conversation about the brain-body connection—a vital relationship in Creating More Coachable Players. Tune in and transform your approach to player development. The 20th season of Krush Performance is in full swing! Have a favorite guest or topic you'd like us to revisit? Or a burning issue you want us to investigate? Let us know at jeffkrushell.com. While you're there, subscribe to the Krush podcast and sign up for our weekly newsletter to stay on the cutting edge of human performance. Subscribe to the show on Apple Podcasts, Spotify, iHeartRadio, and TuneIn Radio! Don't forget to rate and review the show! Follow @JeffKrushell for weekly updates, show notes, and behind-the-scenes insight from Krush's CREATING COACHABLE PLAYERS PROGRAM. E-Mail Jeff with your questions and comments for the show and don't forget to visit KrushPerformance.com for live streaming, blogs, links, and so much more The post Episode 25-21: The User’s Guide to the Brain & Spark Dr. John Ratey appeared first on Radio Influence.

Is exercise the ultimate catalyst for brain development, learning, and performance? The evidence is clear: exercise and brain performance are intrinsically linked. From resistance training to aerobic workouts, exercise physically transforms our brains, enhances performance and serves as our strongest defense against mood disorders, Alzheimer’s, ADHD, and addiction. This week on Krush Performance, we dive […] The post Episode 25-21: The User’s Guide to the Brain & Spark Dr. John Ratey appeared first on Radio Influence.

In this Season 14 review (episode 376) Andrea Samadi revisits highlights from her interview with Dr. John Ratey about the science of exercise, nutrition, and social connection for brain health and longevity. The episode explains Peter Attia's rule for foundational fitness, warns against sugar dependence and fat phobia, and presents the three biggest levers for healthy aging: exercise, diet, and social connection, plus practical tips to track and apply these habits. Takeaway: prioritize consistent movement, whole foods, and meaningful connection to boost mood, memory, and overall well-being. On today's episode #376, we review PART 2 of our 2021 interview with Dr. John Ratey and will learn: ✔  3 Science-backed keys to brain health: Exercise, Nutrition and Connection ✔ What is Attia's Rule that allows us to dive deep into diet and nutrition? ✔ Practical Tips for improving consistent movement, our diet and social connection to boost overall well-being and brain health.  Welcome back to SEASON 14 of The Neuroscience Meets Social and Emotional Learning Podcast, where we connect the science-based evidence behind social and emotional learning and emotional intelligence training for improved well-being, achievement, productivity and results—using what I saw as the missing link (since we weren't taught this when we were growing up in school), the application of practical neuroscience. I'm Andrea Samadi, and seven years ago, launched this podcast with a question I had never truly asked myself before: (and that is) If productivity and results matter to us—and they do now more than ever—how exactly are we using our brain to make them happen? Most of us were never taught how to apply neuroscience to improve productivity, results, or well-being. About a decade ago, I became fascinated by the mind-brain-results connection—and how science can be applied to our everyday lives. That's why I've made it my mission to bring you the world's top experts—so together, we can explore the intersection of science and social-emotional learning. We'll break down complex ideas and turn them into practical strategies we can use every day for predictable, science-backed results. Episode 376: PART 2 Featuring Dr. John Ratey For today's Episode 376, we continue with PART 2 of our review with Dr. John Ratey, covering the first health staple that we know is scientifically proven to boost our physical and mental health: exercise.  We first met Dr. Ratey on Episode 116[i]  (back in March 2021) on his book “The Revolutionary New Science of Exercise and the Brain.” Dr. Ratey is also an Associate Clinical Professor of Psychiatry at Harvard Medical School and an internationally recognized expert in Neuropsychiatry. Dr. Ratey has published over 60 peer-reviewed articles and 11 books in 17 languages. You'll notice that around the time of the pandemic, in 2020, our interviews took a turn towards health and wellness, and to stay on track, I created a framework of our Top 5 Health Staples on Episode 87[ii], which eventually evolved into our Top 6 Health Staples.

Season 14, episode 375 reviews episode 116 with Dr. John Ratey, exploring how exercise and lifestyle shape brain health and learning. The episode highlights Naperville's Zero Hour PE case study, explains how physical activity boosts attention and academic performance, and introduces BDNF (brain-derived neurotropic factor) as “miracle grow” for the brain. Practical takeaways include exercising before challenging work or school, prioritizing low-glucose nutrition, using hormesis (fasting, intense exercise, sauna) to increase resilience, and improving sleep and stress management to support cognitive health. On today's episode #375, we review our 2021 interview with Dr. John Ratey and will learn: ✔ How physical activity boosts attention and academic performance to improve results at school or in the workplace. ✔ What should we all understand about BDNF (brain-derived neurotropic factor) also known as “miracle grow” for the brain. ✔ How to build a faster, stronger, more resilient brain with exercise, nutrition, and with understanding hormesis. Welcome back to SEASON 14 of The Neuroscience Meets Social and Emotional Learning Podcast, where we connect the science-based evidence behind social and emotional learning and emotional intelligence training for improved well-being, achievement, productivity and results—using what I saw as the missing link (since we weren't taught this when we were growing up in school), the application of practical neuroscience. I'm Andrea Samadi, and seven years ago, launched this podcast with a question I had never truly asked myself before: (and that is) If productivity and results matter to us—and they do now more than ever—how exactly are we using our brain to make them happen? Most of us were never taught how to apply neuroscience to improve productivity, results, or well-being. About a decade ago, I became fascinated by the mind-brain-results connection—and how science can be applied to our everyday lives. That's why I've made it my mission to bring you the world's top experts—so together, we can explore the intersection of science and social-emotional learning. We'll break down complex ideas and turn them into practical strategies we can use every day for predictable, science-backed results. Episode 375: Featuring Dr. John Ratey For today's Episode 375, we continue with our review of past episodes as we make connections to prior learning with whatever it is that we are currently working on this year. I'll create a roadmap at the end of this season so this pathway will make sense to us (I hope!) as we piece together important parts of our success puzzle and begin to bring them to life. You'll notice that around the time of the pandemic, in 2020, our interviews took a turn towards health and wellness, and to stay on track, I created a framework of our Top 5 Health Staples on Episode 87[i], which eventually evolved into our Top 6 Health Staples. Today, we covering the first health staple of exercise, jumping to Episode 116[ii]  on “The Revolutionary New Science of Exercise and the Brain” with best-selling author Dr. John Ratey. Dr. Ratey is also an Associate Clinical Professor of Psychiatry at Harvard Medical School and an internationally recognized expert in Neuropsychiatry. Dr. Ratey has published over 60 peer-reviewed articles and 11 books in 17 languages, including the groundbreaking ADHD “Driven to Distraction” series with Dr. Edward (Ned) Hallowell, MD. With the publication of “Spark: The Revolutionary New Science of Exercise and the Brain,” Dr. Ratey established himself as one of the world's foremost authorities on the brain-fitness connection. His most recent book, “Go Wild,” explores how we can achieve optimal physical and mental health by getting in touch with our caveman roots and how we can “re-wild” our lives.

Season 14 Episode 374 reviews neuroscientist Friederika Fabritius on the limits of willpower with tips from Dr. Andrew Huberman's research on how to strengthen the anterior mid-cingulate cortex through deliberate focus and challenging tasks. The episode also reviews the brain's reward system and practical strategies—like Dr. Anna Lembke's 30-day dopamine reset—to protect motivation and long-term self-control. Practical takeaways include conserving willpower by simplifying choices, using meditation and focused exercises to build concentration, deliberately practicing difficult tasks to grow resilience, and rethinking how we reward children to avoid overstimulating their prefrontal cortex. On today's episode #374, we'll learn: ✔ Practical Tips for Building our Willpower/Resilience/Concentration ✔ The Importance of Understanding our Brain's Reward System for Ourselves and Our Children Welcome back to SEASON 14 of The Neuroscience Meets Social and Emotional Learning Podcast, where we connect the science-based evidence behind social and emotional learning and emotional intelligence training for improved well-being, achievement, productivity and results—using what I saw as the missing link (since we weren't taught this when we were growing up in school), the application of practical neuroscience. I'm Andrea Samadi, and seven years ago, launched this podcast with a question I had never truly asked myself before: (and that is) If productivity and results matter to us—and they do now more than ever—how exactly are we using our brain to make them happen? Most of us were never taught how to apply neuroscience to improve productivity, results, or well-being. About a decade ago, I became fascinated by the mind-brain-results connection—and how science can be applied to our everyday lives. That's why I've made it my mission to bring you the world's top experts—so together, we can explore the intersection of science and social-emotional learning. We'll break down complex ideas and turn them into practical strategies we can use every day for predictable, science-backed results. For today's Episode 374, we continue our journey into our mind (and brain) with PART 2 of our interview review with neuroscientist, Friederike Fabritius, who we covered on our last EP 373[i] and her book The Leading Brain: Neuroscience Hacks to Work Smarter, Better and Happier. VIDEO 1 Click Here to Watch Today we're reviewing a topic we've covered a few times on this podcast — willpower — that Friederike says “is limited and (that she) tries not to waste on people and processes that are just not worth it.” She explains: “To a certain degree, I try to simplify my life—I have five kids, a career, and I write books. So, in order to manage all of that, I say no to almost everything else. If I say yes to everything, by the end of the day I'm exhausted. If I then sit down at my desk to write, the result would be a disaster because my willpower is already depleted and I feel like collapsing on the couch. So, you need to be wise about not wasting your willpower on things that aren't worth it.” On Episode 294[ii], “Beyond Our 5 Senses: Understanding and Using the 6 Faculties of Our Mind,” we explored how to develop and use this important mental faculty. I find all six faculties of our mind fascinating—but the will is one of my favorites. It's what I'm using right now, sitting at my desk on a Saturday, to stay focused long enough to write this episode. YOUR WILL gives you the ability to concentrate. It helps you hold a thought on the screen of your mind, or choose thoughts of success over thoughts of failure. With a highly developed will, you can lock into a task, block out distractions, and accomplish what you set out to do. We also looked at willpower in Episode 344[iii], “The Neuroscience of Resilience: Building Stronger Minds and Teams,” where we explored how grit and mental toughness relate to new research from Dr. Andrew Huberman. His work shows what happens in the brain when we develop strong willpower—the same kind of strength we need to overcome adversity or, as Friederike describes, to sit down and write a book after a long day. This discovery even made one of the world's leading neuroscientists jump out of his chair—and I was right there with him in excitement. I can still remember exactly where I was when I wrote my notes about this—on my cellphone notepad when I learned this brain fact. Did you know there's a part of the brain called the anterior mid-cingulate cortex? It's not just one of the centers for willpower—scientists believe it may hold the secret to the will to live. (Dr. Andrew Huberman)[iv] This region increases in size when we do things we don't want to do—like adding exercise when we'd rather rest, or resisting foods we really enjoy. OR, think about the tasks in your day that you would rather skip over. When you do them anyway, you are strengthening and growing this part of your brain.

What do you think of this episode? Do you have any topics you'd like me to cover?Is your kid stressed or lacking motivation? What if the antidote was pushing them less and giving them more of a sense of control over their lives? It doesn't mean giving up your authority as a parent. As elite teen coach, Ned Johnson, explains the science tells us we can help our child sculpt a brain that is resilient, and ready to take on new challenges if we stop taking over.In his practice he uses science, behavioural therapy and extensive case studies to offer help kids who're struggling with stress, anxiety, or lack of motivation.His mantra is that as parents, we need to get out of our kids' way. We can only drive our kids so far. At some point, they will have to take control over their own path and our job is to help them develop the skills to do that. Introducing technology to teenagers: My Substack Big Hug GuideLearned Helplessness at Fifty: Insights from Neurosciencehttps://pmc.ncbi.nlm.nih.gov/articles/PMC4920136/Failure to Launch: Ken Rabow https://www.teenagersuntangled.com/failure-to-launch-what-we-can-learn-from-struggling-young-adults-about-how-to-help-our-teens/Spark: The Revolutionary New Science of Exercise and the Brain by Dr. John Ratey.The Tech Exit book: https://www.sheldonpress.co.uk/titles/clare-morell/the-tech-exit/9781399828208/Never Enough book: https://www.jenniferbwallace.com/about-never-enough10-25: The Science of Motivating Young People: https://www.teenagersuntangled.com/motivation-how-to-motivate-your-teenager-and-why-blame-and-shame-doesnt-work/Intrinsic Motivation and Positive Development: Reed Larson https://pubmed.ncbi.nlm.nih.gov/23259190/Default Mode Network:  https://pubmed.ncbi.nlm.nih.gov/26168472/Ned on TikTok: https://www.tiktok.com/@theothernedjohnson/video/7005943445646855429?is_copy_url=1&is_from_webapp=v1&lang=enSupport the showPlease hit the follow button if you like the podcast, and share it with anyone who might benefit. You can review us on Apple podcasts by going to the show page, scrolling down to the bottom where you can click on a star then you can leave your message. I don't have medical training so please seek the advice of a specialist if you're not coping. My email is teenagersuntangled@gmail.com And my website has a blog, searchable episodes, and ways to contact me:www.teenagersuntangled.comInstagram: https://www.instagram.com/teenagersuntangled/Facebook: https://m.facebook.com/teenagersuntangled/You can reach Susie at www.amindful-life.co.uk

Welcome back to another episode of The Above the Business Podcast with Bradley Hamner. Today, we're revisiting a conversation that continues to resonate with entrepreneurs and business leaders everywhere—the impact of neurodiversity, specifically ADHD, on business owners.Bradley sits down with Dr. Ned Hallowell, a New York Times bestselling author who has written over 20 books on psychological topics. Dr. Hallowell's groundbreaking Distraction series, which began with Driven to Distraction (co-authored with Dr. John Ratey in 1994), sparked a revolution in how we understand ADHD—and that conversation remains just as relevant today.The Hidden Signs You Might Be MissingIn this episode, Bradley and Dr. Hallowell dive into the telltale signs that often go unrecognized: unexplained underperformance despite your best efforts, constant "if only" thoughts that keep you stuck in regret cycles, and an inability to stay focused on work you find too simple or routine. If these experiences sound all too familiar, Dr. Hallowell recommends pursuing a medical diagnosis—not as a label, but as a pathway to understanding and optimization.The Elusive "State of Flow"One of the most powerful concepts they explore is the "state of flow"—those magical moments and hours when you're firing on all cylinders and deeply productive. For many adults with ADHD, accessing this state feels frustratingly out of reach, leaving them unable to achieve goals they know they're capable of reaching.The Strengths Within the DifferenceBut here's the good news that remains as true now as ever: ADHD and other forms of neurodiversity don't need to hinder your goals. Dr. Hallowell's mission is to educate and celebrate these differences, highlighting the unique strengths they can provide. By breaking down barriers of stigma and misunderstanding, he shows how all of us benefit from the cognitive diversity in our teams and communities.Whether you're an entrepreneur struggling to understand your own brain, or a leader looking to better support neurodivergent team members, this conversation offers insights that can transform how you work and lead.Learn more about Dr. Hallowell and his work at https://drhallowell.com/This episode of The Above the Business Podcast continues to offer timeless wisdom for business owners navigating the intersection of neurodiversity and entrepreneurship.Thanks to our sponsors...BlueprintOS equips business owners to design and install an operating system that runs like clockwork. Through BlueprintOS, you will grow and develop your leadership, clarify your culture and business game plan, align your operations with your KPIs, develop a team of A-Players, and execute your playbooks. Register to join us at an upcoming WebClass when you visit www.blueprintos.com!Coach P found great success as an insurance agent and agency owner. He leads a large, stable team of professionals who are at the top of their game year after year. Now he shares the systems, processes, delegation, and specialization he developed along the way. Gain access to weekly training calls and mentoring at www.coachpconsulting.com. Be sure to mention the Above The Business Podcast when you get in touch.Club Capital is the ultimate partner for financial management and marketing services, designed specifically for insurance agencies, fitness franchises, and youth soccer organizations. As the nation's largest accounting and financial advisory firm for insurance agencies, Club Capital proudly serves over 1,000 agency locations across the country—and we're just getting started. With Club Capital, you get more than just services; you get a dedicated account manager backed by a team of specialists committed to your success. From monthly accounting

Send us a text if you want to be on the Podcast & explain why!TikTok @seanokstr83Instagram @sean.straub.313Facebook Sean StraubWhat happens when you trade a stable construction paycheck for the uncertainty of becoming a personal trainer in your 40s? Sean's journey will inspire anyone feeling trapped in their career.After years in construction, Sean found himself drained by his blue-collar job despite doing everything he was "supposed to" do – putting on boots each morning and providing for his family. A chance encounter with John Ratey's book "Spark" ignited something inside him, beginning a transformation that would completely reshape his life.The path wasn't straightforward. Sean candidly shares his frustrations with traditional fitness certification, describing moments of heart-pounding anxiety when confronted with textbooks filled with jargon he couldn't understand. But everything changed when he discovered a practical approach to training that focused on real-world skills rather than abstract concepts. This breakthrough gave him the confidence to approach gym owners and stand out in an industry where 90% of new trainers fail within their first year.Now earning more than his construction salary while experiencing unprecedented freedom and fulfillment, Sean finds his greatest rewards in his clients' victories – from the former hockey player who can finally fit into his college jacket again to the budget-conscious client proudly purchasing her first dumbbell. More importantly, his career change has given him precious mornings with his five-year-old son, moments he previously sacrificed to his demanding job.For anyone contemplating a career change, especially those in their 40s or 50s who think it might be too late, Sean offers powerful advice: "We're here one time on this beautiful earth. The fruits we produce in life aren't for us, they're for others. Give your gift to others." His guiding question – "If not now, when?" – might be exactly what you need to hear today.Want to ask us a question? Email email info@showupfitness.com with the subject line PODCAST QUESTION to get your question answered live on the show! Our Instagram: https://www.instagram.com/showupfitnessinternship/?hl=enTikTok: https://www.tiktok.com/@showupfitnessinternshipWebsite: https://www.showupfitness.com/Become a Personal Trainer Book (Amazon): https://www.amazon.com/How-Become-Personal-Trainer-Successful/dp/B08WS992F8Show Up Fitness Internship & CPT: https://online.showupfitness.com/pages/online-show-up?utm_term=show%20up%20fitnessNASM study guide: ...

Today's wisdom comes from Go Wild by John Ratey and Richard Manning.   If you're loving Heroic Wisdom Daily, be sure to subscribe to the emails at heroic.us/wisdom-daily.   And… Imagine unlocking access to the distilled wisdom form 700+ of the greatest books ever written.   That's what Heroic Premium offers: Unlimited access to every Philosopher's Note. Daily inspiration and actionable tools to optimize your energy, work, and love. Personalized coaching features to help you stay consistent and focused   Upgrade to Heroic Premium →   Know someone who'd love this? Share Heroic Wisdom Daily with them, and let's grow together in 2025!   Share Heroic Wisdom Daily →

In Episode 315:7 of the Best Books for Women with ADHD, You Will Discover: Powerful books that help you feel seen in your ADHD experience The neuroscience of ADHD to work with your brain instead of fighting it Resources offering both validation and practical strategies you can implement today Work With Me:

Today's wisdom comes from Spark by John Ratey.   If you're loving Heroic Wisdom Daily, be sure to subscribe to the emails at heroic.us/wisdom-daily.   And… Imagine unlocking access to the distilled wisdom form 700+ of the greatest books ever written.   That's what Heroic Premium offers: Unlimited access to every Philosopher's Note. Daily inspiration and actionable tools to optimize your energy, work, and love. Personalized coaching features to help you stay consistent and focused   Upgrade to Heroic Premium →   Know someone who'd love this? Share Heroic Wisdom Daily with them, and let's grow together in 2025!   Share Heroic Wisdom Daily →

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3393: Engaging in regular physical exercise is one of the most effective ways to boost brain function, thanks to increased blood flow, neurogenesis, and the release of "feel-good" chemicals like endorphins. Dr. Jenny Brockis emphasizes that even just 20 minutes of daily activity can enhance memory, elevate mood, and sharpen cognitive abilities. Her practical advice makes fitting exercise into a daily routine easier and highlights how it directly nurtures brain health. Read along with the original article(s) here: https://www.drjennybrockis.com/2013/9/9/for-a-better-functioning-brain-get-moving/ Quotes to ponder: "Exercise releases higher amounts of brain-derived neurotrophic factor, essential for memory and neurogenesis." "Being in a positive mood is associated with higher performance setting you up to ensure the rest of your day goes well." "New habits require new neural circuitry to be created, and it is the repetition that embeds the habit." Episode references: Spark: The Revolutionary New Science of Exercise and the Brain by John Ratey: https://www.amazon.com/Spark-Revolutionary-Science-Exercise-Brain/dp/0316113514 Simon Sinek's TED Talk on "Start with Why": https://www.ted.com/talks/simon_sinek_how_great_leaders_inspire_action Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3393: Engaging in regular physical exercise is one of the most effective ways to boost brain function, thanks to increased blood flow, neurogenesis, and the release of "feel-good" chemicals like endorphins. Dr. Jenny Brockis emphasizes that even just 20 minutes of daily activity can enhance memory, elevate mood, and sharpen cognitive abilities. Her practical advice makes fitting exercise into a daily routine easier and highlights how it directly nurtures brain health. Read along with the original article(s) here: https://www.drjennybrockis.com/2013/9/9/for-a-better-functioning-brain-get-moving/ Quotes to ponder: "Exercise releases higher amounts of brain-derived neurotrophic factor, essential for memory and neurogenesis." "Being in a positive mood is associated with higher performance setting you up to ensure the rest of your day goes well." "New habits require new neural circuitry to be created, and it is the repetition that embeds the habit." Episode references: Spark: The Revolutionary New Science of Exercise and the Brain by John Ratey: https://www.amazon.com/Spark-Revolutionary-Science-Exercise-Brain/dp/0316113514 Simon Sinek's TED Talk on "Start with Why": https://www.ted.com/talks/simon_sinek_how_great_leaders_inspire_action Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 3393: Engaging in regular physical exercise is one of the most effective ways to boost brain function, thanks to increased blood flow, neurogenesis, and the release of "feel-good" chemicals like endorphins. Dr. Jenny Brockis emphasizes that even just 20 minutes of daily activity can enhance memory, elevate mood, and sharpen cognitive abilities. Her practical advice makes fitting exercise into a daily routine easier and highlights how it directly nurtures brain health. Read along with the original article(s) here: https://www.drjennybrockis.com/2013/9/9/for-a-better-functioning-brain-get-moving/ Quotes to ponder: "Exercise releases higher amounts of brain-derived neurotrophic factor, essential for memory and neurogenesis." "Being in a positive mood is associated with higher performance setting you up to ensure the rest of your day goes well." "New habits require new neural circuitry to be created, and it is the repetition that embeds the habit." Episode references: Spark: The Revolutionary New Science of Exercise and the Brain by John Ratey: https://www.amazon.com/Spark-Revolutionary-Science-Exercise-Brain/dp/0316113514 Simon Sinek's TED Talk on "Start with Why": https://www.ted.com/talks/simon_sinek_how_great_leaders_inspire_action Learn more about your ad choices. Visit megaphone.fm/adchoices

Curious about how ADHD brains learn stuff? Brandon Hendrickson, Founder of Science is Weird is here to chat about this and so much more! Curious about what's inside?Discussion of unconventional learning methodsHow to harness intrinsic motivation to increase engagementWonderful tangents into other scientific disciplinesIf you are looking for a fresh take on education and ADHD, you won't want to miss this episode!Thanks for being here! Until next time,Sarah Russell (Podcast Producer)INSTEAD OF REFERENCES, I AM SHARING...Brandon's Book Recommendations:Driven to Distraction by John Ratey and Ned Hallowell – This was Brandon's introduction to ADHD, and it helped him understand his own experience.Getting It Wrong From the Beginning by Kieran Egan – A history of education that challenges conventional views on how children learn, particularly focusing on making learning fascinating.Storyworthy by Matthew Dicks – A guide to telling engaging stories, emphasizing the power of transformation in narrative.Looking for Brandon?https://www.scienceisweird.com/*Code for free digital downloads*Use code UNCONVENTIONALMINDSUse code UNCONVENTIONALHYPERFOCUSLooking for more content? Want to get in touch?We would love to hear from you!SubstackIG: Skye @unconventionalorganisationYT: Unconventional Organisation ADHDP.S. Skye here! Whenever you're ready, here are 4 ways I can help you have Focused, Balanced Days with ADHD. 1. Subscribe for sections of my new book ‘Focused Balanced Days with ADHD' in your inbox — Click Here 2. Grab a Quick ADHD Win — Click Here 3. Join Our Focused Balanced Days Coaching Program If you're an overwhelmed professional who's been late diagnosed with ADHD and wants research-based, practical strategies, send me a message and tell me a little about your profession and struggles, and I'll be in touch! — Click Here 4. Work with me Privately If you'd like to work directly with me to build your engine and create meaningful change fast... send me a message and tell me a little about your profession and struggles, and I'll get you all the details! — Click Here Learn more here.

Today's +1 features wisdom from Dave Alred, Darrin Donnelly, Matthew Walker, Jonathan Haidt, and John Ratey.   Heroic: https://heroic.us ← "Heroic is the best self-development platform in the world." — John Mackey, co-founder & former CEO of Whole Foods Market   Want access to more wisdom in time? Get access to over 1,500 +1's (just like this!) and 650+ Philosopher's Notes (distilling life-changing big ideas from the best self-development books ever written) and a LOT more with our Heroic Premium membership. Learn more and get 30 days free at https://heroic.us

In his book Spark, Dr. John Ratey says, “Exercise is the single-most powerful tool you have to optimize your brain function.” In this episode Patty shares how ADHD can negatively impact our exercise goals and then highlights some ADHD-friendly strategies to make exercise more consistent. *Check with your healthcare professional before adding to or changing your exercise routine.The ADHD-Friendly Planner On-Demand Course PLUS Planner is available in the ADHD-Friendly shop for only $79.95: https://www.adhdfriendly.com/adhd-friendly-shop/Thank you for checking out this episode of the ADHD Friendly podcast with Patty Blinderman!!New episodes are posted every Wednesday! Subscribe to the channel here: https://www.youtube.com/@adhdfriendlyCheck out/Join the ADHD-Friendly membership here: https://www.adhdfriendly.com/adhd-friendly-all-access-membership-includes/Please subscribe to my YouTube channel, ADHD Friendly Podcast, or wherever you listen to podcasts. For more information on the ADHD-Friendly services offered by Patty, please visit her website: ADHDFriendly.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 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.

How can moving our bodies and connecting with others optimize brain health across our lifespan? I sat down with Dr. John Ratey and Travis Macy to discuss how our modern lifestyles may be affecting our innate human tendencies. From the transformative power of movement on brain health and ADHD to the importance of embracing neurodiversity and individual strengths, this episode is packed with eye-opening revelations and practical strategies for optimizing our health and happiness. Dr. Ratey shares insights on the science behind BDNF, the profound effects of social bonds on mood, and more. Our conversation challenges assumptions surrounding addiction and provided actionable strategies for optimizing brain health through movement. Here are a few key takeaways: - The science behind why exercise and social interaction are vital for brain health, cognitive function, and well-being - Why spending time in nature has profound positive impacts on our hormones, physiology, and mental state - How implementing exercise programs in schools and workplaces can significantly improve learning - The power of embracing neurodiversity and finding activities that utilize our unique strengths LINKS: Learn more about Dr. John Ratey Listen to the Travis Macy Show Check out an episode about longevity with coach Joe Friel Exercise during and after pregnancy with Dr. Catherine Cram

A healthier heart equals a healthier brain — no surprise there — but what's the neuroscience behind the benefits of a cardio workout? Cardiovascular exercise, be it a brisk stroll, a light jog, or an intense interval training session, releases neurotransmitters that can improve your mood, reduce stress, enhance your memory, and strengthen immunity. In this episode of ‘Your Brain On', we discuss: • How your brain and your body respond to increasingly challenging aerobic workouts • The neurochemistry of phenomena like ‘feeling the burn' and ‘runner's high' • How the protein BDNF, triggered by exercise, can reverse the effects of aging and cognitive decline • Ways to integrate more cardio exercise into your life, no matter which hurdles each day brings We speak to Dr. John Ratey, author of ‘Spark', widely celebrated as one of THE go-to books about how exercise benefits the brain. He shares the story that led him to write the book, about a school which favored fitness over sports skills in its PE classes and subsequently ranked amid the smartest schools in the world. We're also joined by Dr. Art Kramer, Professor of Psychology and Director of the Center for Cognitive & Brain Health at Northeastern University, who dismisses the idea that you can be ‘too old to exercise'. And we invite anti-influencer and social media personality Erin Azar, AKA Mrs. Space Cadet, to the show, to talk about how her videos, which show the less glamorous side of running and exercise, went viral and spawned a community of nearly one-million followers. ‘Your Brain On' is hosted by neuroscientists and public health advocates Ayesha and Dean Sherzai. ‘Your Brain On... Cardio • SEASON 1 • EPISODE 9 ——— LINKS Our ‘Mastering Memory' training webinar: https://thebraindocs.com/memory/  Dr. John Ratey Website and books: https://www.johnratey.com/  Dr. Art Kramer At Northeastern University College of Science: https://cos.northeastern.edu/people/art-kramer/  Erin Azar, “Mrs. Space Cadet” Instagram: https://www.instagram.com/immrsspacecadet TikTok: https://www.tiktok.com/@mrs.space.cadet  ——— FOLLOW US Join the NEURO Academy: NEUROacademy.com Instagram: @thebraindocs Website: TheBrainDocs.com More info and episodes: TheBrainDocs.com/Podcast

Dr John Ratey is an Associate Professor of Psychiatry at Harvard Medical School, an internationally recognized authority on exercise and neuropsychiatry, and the author of Go Wild and Spark. He's also been a longtime advocate of exercise and reconnecting with our ancestors' ways of life, ideas that today echo across many corners of the internet. Today I had the chance to talk to him about topics ranging from the essentials that we aren't getting from the modern world, how reconnecting with our origins betters our lives, neuroscience's failure to find an explanation for consciousness, and the importance of exercise for health and performance. Connect with Dr Ratey! http://www.johnratey.com/ Check out his book on exercise at https://www.amazon.com/Spark-Revolutionary-Science-Exercise-Brain/dp/0316113514 Connect with Simply Neuroscience: simplyneuroscience.org Connect with me on Twitter: https://twitter.com/simonjiang43 Intro and Outro Music: Where The Waves Take Us by Purrple Cat | https://purrplecat.com/ Music promoted by https://www.chosic.com/free-music/all/ Creative Commons CC BY-SA 3.0 https://creativecommons.org/licenses/... 0:00 Entering the field of exercise science 1:08 Intro 2:16 What got you into studying psychiatry? 2:55 We aren't close to understanding consciousness 6:35 Exercise can be as effective as medication 10:04 Can exercise be used alongside medication? 11:30 Aerobic vs anaerobic exercise 13:09 Exercise increases academic performance 15:00 Temporary high vs lasting mood boost 17:00 How a sedentary lifestyle wrecks your body 18:38 Forced vs voluntary exercise 21:10 People who change the world all exercise 22:30 How the modern world messes with our hunter-gatherer bodies 29:22 Find a community for your exercise 30:12 Outro

We know that exercise does have a positive impact on the brain. We know that exercise can optimize brain function and prevent cognitive decline in adults. But what can it do for children and adolescents that learn and think differently? Today's guest is Dr. John Ratey, an internationally recognized expert in neuropsychiatry. Dr. Ratey became interested in the science of exercise and the brain early on in his career and has seen first-hand the benefits not only to one's body, but also behavior, executive functioning skills, and even attention. In today's episode, Dr. Ratey digs in and explains how exercise and being physically active can change more than your physical health.   Show Notes: [2:38] - Dr. Ratey became interested in the impact of exercise on the brain as an athlete in medical school and seeing studies comparing exercise and antidepressants. [4:49] - Dr. Ratey also became interested in ADHD, specifically how it impacts adults. [6:31] - Consistent exercise can be a type of treatment for ADHD symptoms. [7:45] - Not only do our bodies need exercise, but our brains do as well. [8:52] - The beauty of exercise is the accessibility. [11:12] - When we move, we activate the same nerve cells that we use to think. [13:12] - Movement and exercise improve attention as well as executive functioning skills. [15:04] - Dr. Ratey explains how he has visited schools over the years and has seen the results of exercise on student behavior. [17:29] - Dr. Ratey lists the endorphins and hormones that are increased as a result of exercise. [20:42] - The more brain cells you activate, the more BDNF you have. It is like brain fertilizer. [23:06] - Dr. Ratey calls this “Miracle-Gro for your brain.” [25:23] - Exercise also has an impact on the cerebellum which is discussed at length in the book, ADHD 2.0. [29:29] - “Sitting is the new smoking.” The more sedentary someone is, the less healthy they are. [30:44] - The experience of COVID-19 changed our society's drive to exercise and move their bodies. [31:39] - To optimize brain function and prevent cognitive decline, exercise is so important.   About Our Guest: 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. 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.   Connect with Dr. Ratey: JohnRatey.com   Links and Related Resources: Spark: The Revolutionary New Science of Exercise and the Brain by. Dr. John Ratey ADHD 2.0: New Science and Essential Strategies for Thriving with Distraction - from Childhood Through Adulthood by Dr. John Ratey and Dr. Edward Hallowell Episode 40: Lifestyle Activities That Can Improve ADHD Symptoms with Dr. Joel Nigg   Connect with Us: Get on our Email List Book a Consultation Get Support and Connect with a ChildNEXUS Provider Register for Our Self-Paced Mini Courses with LIVE AMA Sessions   The Diverse Thinking Different Learning podcast is intended for informational purposes only and is not a substitute for medical or legal advice, diagnosis, or treatment. Additionally, the views and opinions expressed by the host and guests are not considered treatment and do not necessarily reflect those of ChildNEXUS, Inc or the host, Dr. Karen Wilson.

Edward (Ned) Hallowell, M.D. is a board-certified child and adult psychiatrist and world authority on ADHD. He is a graduate of Harvard College and Tulane Medical School, and was a Harvard Medical School faculty member for 21 years. He is the Founder of The Hallowell ADHD Centers in Boston MetroWest, New York City, San Francisco, Palo Alto and Seattle. He has spent the past four decades helping thousands of adults and children live happy and productive lives through his strength-based approach to neurodiversity, and has ADHD and dyslexia himself. Dr Hallowell is a New York Times bestselling author and has written 20 books on multiple psychological topics. The groundbreaking Distraction series, which began with Driven to Distraction, co-authored with Dr John Ratey in 1994, sparked a revolution in understanding of ADHD. Dr Hallowell has been featured on 20/20, 60 Minutes, Oprah, PBS, CNN, The Today Show, Dateline, Good Morning America, The New York Times, USA Today, Newsweek, Time Magazine, the Los Angeles Times, the Boston Globe and many more. He is a regular columnist for ADDitude Magazine. Dr. Hallowell lives in the Boston area with his wife Sue and they have three children, Lucy, Jack and Tucker.

Many entrepreneurs will tell others they "have ADD" or have a "slight case of attention-deficit disorder".But most don't: they're just scattered. They're trying to multitask instead of focusing. They're unclear on what to do next in their business. They love starting things, but not finishing; they're usually juggling a dozen things in their head at once; their workday is incredibly long, but they rarely finish everything.I first took the ADD short-form test in 2011 and wrote about it on my IgniteGym blog at the time. I should note that ADD is an outdated term for Attention Deficit Hyperactivity Disorder: they're the same thing. However, ADHD isn't always a downside for entrepreneurs.“ADD people are high-energy and incredibly good brainstormers. They will often happily work 12 to 15 hours by choice. The business community should not fear ADD. Instead, they should see that they have a potential gold mine here.” – Dr. Kathleen Nadeau, a psychologist who is ADD herself (from an ABC News Report)People with ADD are excellent at seeing a situation from all sides, says Dr. John Ratey. Emergency-room doctors, nurses, entrepreneurs….the ability to approach an obstacle from ten different ways is of enormous value. Likewise, the ability to imagine oneself in the shoes of others – to empathize – has helped me be more empathetic than others.And as Leighton Bingham shares on today's podcast, people with ADHD are actually capable of VERY deep focused work. Is my truck untidy? Heck, yeah. Can I tell you the phone number of a client from five years ago? Yes. Do I send emails, and then think of another detail, and send a second one…a few seconds apart? All the time. Do I actually have ADHD? I doubt it. I just lose focus if I'm not disciplined with my attention.However, even this low-level of distraction sometimes pays off: I'm able to generate ideas rapidly. I can ‘see' shapes while I'm listening to music, and that helps me appreciate it more. I can switch rapidly between creative and academic tasks, like math. I can incorporate successful ideas from other industries into ours. And I can write for 5 blogs in the same hour.Instead of ‘good' or ‘bad,' I'd love to see the education system appreciate the gifts bestowed by ADHD. Frankly, in a business environment that's fracturing our attention more and more, entrepreneurs need to be able to balance focus with mental dexterity.Connect with Chris Cooper:Website - https://businessisgood.com/

Welcome to a very special episode! It's our 300th episode, which is mind-boggling to think about. Not only that, we also address ADHD in the perinatal period, a very important topic. We all can benefit from a deeper understanding of ADHD and how it impacts perinatal mental health. Join us to learn more! Jacqueline Cohen is a Licensed Professional Counselor, ADHD-Certified Clinical Specialist Provider, Certified Clinical Hypnotherapist, coach, consultant, writer, and speaker. She has been in private practice for over 15 years, specializing in perinatal mental health and adult ADHD. Her practice, Therapy Mama, is in Marietta, Georgia, although she is also licensed in Colorado and Florida. She experienced postpartum depression and anxiety after the birth of her son in 2001 and was diagnosed with ADHD ten years later as her son was also diagnosed. Along her journey of discovering how her brain works, she realized that her postpartum depression and anxiety were largely a result of living with undiagnosed ADHD. This experience was the impetus for her work in helping others in similar situations in the journey to parenthood. In this episode, we discuss what ADHD is, what it looks like, and how it might be experienced in the perinatal period. I'm excited to explore this topic with Jacqueline! Show Highlights: How Jacqueline became interested in how perinatal mental health and ADHD intersect How she discovered that her postpartum depression and anxiety were due to undiagnosed ADHD Why “being bored” can cause depression and anxiety in someone with ADHD–because of the way the brain works The basics of what ADHD is How ADHD impacts working memory, impulsivity, organization, time management, planning, and prioritizing Types and descriptions of ADHD variations How ADHD relates to being a highly sensitive person Why someone with ADHD is likely to procrastinate Why many people are diagnosed with ADHD later in life and don't realize they have suffered How a new mom might realize she has undiagnosed ADHD What masking is, why lower estrogen levels exacerbate ADHD symptoms, and the connection to rejection sensitivity dysphoria Shortfalls in the ADHD assessment process Connect with Jacqueline Cohen Therapy Mama Website Instagram Facebook Resources: ADDA CHADD ADDitude Magazine Visit www.postpartum.net for resources and support!  Visit www.postpartum.net/professionals/certificate-trainings/ for information on the grief course.   Visit my website, www.wellmindperinatal.com, for more information, resources, and courses you can take today! Books mentioned in this episode:  Journeys Through ADDulthood by Sari Solden Women with ADD by Sari Solden Gender Issues and AD/HD by P. Quinn and K. Nadeau ADHD 2.0 by John Ratey and Ed Hallowell A New Understanding of ADHD in Children and Adults by Tom Brown The Queen of Distraction by Terry Matlen The ADHD Effect on Marriage by Melissa Orlov The Couples' Guide to Thriving with ADHD by Melissa Orlov A Radical Guide for Women with ADHD Workbook by Sari Solden and Michelle Frank Understanding Girls with ADHD by K. Nadeau, E. Littman, and P. Quinn Learn more about your ad choices. Visit megaphone.fm/adchoices

Whenever elite fighter Hazel Gale entered the ring, she felt fear. Not just the rational fear of being knocked out. But something deeper as well. The fear that she didn't deserve success, and that she would let everyone - especially herself - down. Watch this interview on YouTube here https://youtu.be/1VDpu_KfZwk On today's episode #308 we will cover:  ✔ The story of elite fighter, Hazel Gale, that took her from confident champion, to burnout. ✔ How she now helps others with what she discovered from her life's journey. ✔ What is the research-based BETWIXT (story-based wellness app) and how does it help take us to new heights? ✔ Where can we ALL begin in our own personal "Journey of Our Mind?" ✔ How can we identify behaviors that self-sabotage our results? ✔ What are some common "monsters" and what can we learn from them to take us to new heights (personally and professionally). ✔ Where can we begin our own transformational journey of The Mind? While others saw a confident world champion athlete, Hazel was plagued by anxiety, self-doubt and depression. It was these things - the monsters of her mind - that she felt were her most dangerous opponents, and she waged a war. It was that hard-fought internal battle that ultimately led her to burn out. Now the founder of the story-based wellness app, Betwixt[i], Hazel is pioneering a new approach to digital mental health that she calls mindful entertainment. A sought-after London therapist, Hazel has created a revolutionary system for overcoming fear, underperformance, and self-sabotage. There is never a good time to confront the monsters that hold us back, but if we truly want to be our best selves, our highest performing, it begins with a deep level of self-awareness that our next guest has discovered through her own journey of life experience, and now helps others to do the same in the most captivating and unique way, that I've ever seen. 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 #308, we will be speaking with Hazel Gale, she's a former kickboxer and boxer with multiple World, European and National titles. Her outward success, however, had a dark side: the stress of competition and relentless self-doubt drove her into an emotional and physical burnout that led to years of chronic illness. Hazel's eventual recovery inspired her to qualify as a therapist and coach, and for over a decade she worked with high-level athletes, business executives and others as a master practitioner of cognitive hypnotherapy – an evidence-based approach that combines elements of cognitive behavioural therapy (CBT) and traditional hypnotherapy with theories of modern neuroscience. Hazel's 2018 book "The Mind Monster Solution" was published internationally and became an Amazon bestseller in both mental health and psychology. Currently, Hazel is the co-founder and the chief creative officer of Betwixt – an award-winning app that blends psychology with interactive storytelling to make wellness feel like an adventure instead of a chore. I downloaded this app, and was blown away with what she has created here. If you want to learn more about who you are, at the deepest levels, I highly recommend this app. I downloaded it for free, and was able to go through the first interactive story, and experience the app, before deciding to purchase it. You can continue your journey for free, or for $19.49 you gain lifetime access. I did purchase the app, as I liked what I saw, and am curious what else I will learn from Hazel's “Journey of her Mind.” So How Did I Meet this Inspiring Author, World Class Athlete and Wellness App Creator? When I was introduced to Hazel, I was drawn to learn more from her story from the mental resilience side of her work. While we know that mental resilience is critical in the sports world, it's equally as important in most people's day to day life. Mental resilience is as crucial to my day as brushing my teeth, and when I'm struck with difficult situations, I feel like I have a lot of tools available already to me, just from hosting this podcast. We were introduced to the Fisher Wallace[ii] brain stimulator that was once our most listened to episode, that helps keep anxiety at bay, while also improving sleep. I'm clear about the benefits of daily exercise to combat stress, improve a student's academic achievement and help keep our focus in the workplace from our interview with Dr. Ratey and his book, Spark: The Revolutionary New Science of Exercise and the Brain[iii].  I've bought myself a Whoop device when I turned 50 to measure and track my sleep and recovery for our interview with Whoop's VP of Performance Science, Kristen Holmes[iv],  I've got a clear understanding of how to eat the right foods, and nourish my gut-brain axis  after our recent interview with Neurohacker's Dr. Kelly[v], and a few episodes where we've looked at building our mental resiliency with Horacio Sanchez[vi]. We've built a great list of tools and resources that go deep into combatting stress, as this has been one our main focal points for improving productivity in our schools, sports environments and modern workplaces. While we did meet with Erika Ferszt and discussed work burnout, on EP 198[vii], but what were we missing I wondered when I saw her work? Here's what it was: I've never met with a world class athlete who had to rebuild themselves and overcome the physical and emotional burnout that led her body to break down in the first place. What she has done to rebuild herself shows the high level of mental and physical strength that she holds within herself, that can help anyone who needs to find a new pathway in life, towards health and wellness, with her model. She is the real deal. I only wish we could be in the same room with her for this interview, because she's has some talents that she knows she has, that have taken her years to develop, but these talents are what she will help us all bring out in ourselves. I do have some questions for Hazel, that I'd like to know myself around building up my own mental strength, and I hope you find this interview helpful with Hazel's high level of understanding of what's needed to create the mental mindset needed at the highest level of sport that we can transfer into our own personal life experience for heightened success. I know that this is just the beginning of the journey, but am grateful to have this chance to open up the doorway of possibility that maybe we could ALL be much more than we are today. Let's meet this elite world class athlete, Hazel Gale, and see what we can learn from her story that takes us from confident champion, to burnout, and see how we can all rebuild ourselves from the inside out. Welcome Hazel Gale, thank you for joining us on the podcast today. Where exactly are you located in the UK? Intro Q: Before creating your questions for today, I listened to the podcast episode you did with The Mind Muscle Project[viii] and at the end of this episode, you had me thinking about your book, (that we will get to) and what my monsters are (or subconscious programs that hold me back). I had no idea that I would be thinking and writing notes, and talking over with my husband about “who” I really am because I've been on this quest for over 25 years. Before we talk about this launching point--which is what I want us to uncover at the end, can you begin with an overview of your life, and what happened to get you to where you are today, with the focus on this story-based wellness app that you've created? Q1: I have over 13 pages of notes from that podcast episode we mentioned. It's all about your life's journey. We all have a life and a journey, and it really is neat to connect all the dots as we look back, and think “Oh wow, if I didn't do that, I'd never have ended up here!” Looking back now, what were some of those pivotal moments for you? What would you say would be that first AHA moment of “this is where it all began for you?” Q2: While this was a “Moment of Truth” for you, when you fell in love with kickboxing, and it might have been the beginning, looking back now, and seeing where this moment took you, and how have you designed your app to help others to pause, think, and understand about their own personal “moments of truth” isn't life an incredible journey? Your story is especially inspiring to share. Q2B: How did you tie the most current research into your app? Q3: Your love of kickboxing was almost the end of you. While I'm not a pro athlete I completely understood your need to train and the strength you received from it. My Whoop device measured me at Too Much Strain, Not Enough Sleep for a good year before I stopped overtraining. I'm sure I could dive deep into that part of me, (that I connect to with you) and maybe others who connect with your story, it's a good place to look at. At what point did you REALLY understand the MIND, the importance of looking at the stuff that underneath the surface with the iceberg analogy, getting closer to the truth of who we really are, and then uncovering this with your app? (STORY 1: The In-Between: The Ice World, Exploring the Change You Want to See, STORY 2: The Game of Trust: Exploring the Things You Love, Appreciate and Value, STORY 3: The Power of Flaw: Your Journey Awaits). Q3B: Where does hypnotherapy come in for you to digging deeper into the depths of our mind? Q4: What inspired you to write The Mind Monster Solution: How to Overcome Self-Sabotage and Reclaim Your Life[ix] I wondered want it is that you'd like to open up for others with your book and life's journey? Q5: As we are all thinking about our purpose in life, and using our strengths, and getting through difficult times, I think that a lot of this we've got to discover on our own? I was listening to a recent podcast episode of Dr. Andrew Huberman[x], on self-awareness it's tied to our mental health, and I rarely sit down and actively think “hey, that thing that happened yesterday made me defensive” and then sit down and get to the root of it before I do anything else in my day. This rarely happens unless I'm about to interview someone like you, who has made me think a bit deeper than usual. What's so important about knowing the Monsters in Our Mind that hold us back, and becoming more self-aware in this process? What are some common monsters? Q6: This is the same question again, just asked after I saw the artwork you have at https://www.mindmonsters.online/  and I was trying to figure out mine, or what I would draw and it wasn't that easy. How can we figure out quickly what our monsters are, so we can draw them out, know them, and become more self-aware in this process to create change? Q7: You said something about that if “I am the common denominator” and I keep having this issue, then there MUST be something about ME here that I've got to understand. I think this would be an incredible book to write…The Common Denominator of Me or something. How do we bring these things to surface so we can “see” them, and create change? Q8: What superpowers do you think you've developed from understanding yourself (listening to your body) at this deep level? I recognized one of your talents, and it had to do with being able to read someone who was sitting in front you. What goes on inside us, shows up loud and clear on the outside. I have this superpower as well. Put me in front of anyone and I can “feel” what they really are thinking., Q9: I absolutely LOVED your Betwixt App for mental health. I downloaded the app, and did “The In-Between” The Ice World, and for someone who moved from Toronto to AZ over 22 years ago, because I can't handle snow/ice or the cold. The app brought back the memories of the cold for me, in a way that made me wonder…what about the cold weather drives me bananas? What should we be paying attention to with this app? Who is the narrator supposed to be? They say “you humans fascinate me” Who is talking to me? How is this app designed to help us to grow/improve/change? Q9B: I know there is research behind the stories. Can you explain this? Q10: Is there anything important that I've missed? I wanted to have us end this interview with a deeper level of self-awareness, or at least some steps to get there. Hazel, I want to thank you for taking the time to meet with me, and sharing your fascinating story of rebuilding yourself from the inside out, with our audience. I knew there was a lot for me to learn from you, when I heard your interview, and story of strength where you rebuilt yourself, and now help others do the same, I really wanted to meet you. If people want to reach you, what's the best way? Other than downloading the app, are there other services you offer? Thank you!! SOME FINAL THOUGHTS When I said “may the journey of our minds begin” I really meant it. This is really important work that we are covering here on the podcast. If we truly want to be improved versions of ourselves, it begins by looking within, finding our truths, learning, changing and growing. These types of changes don't happen overnight. Look at how Hazel had to learn about who she was at the very core with years of thought and introspection, and then she created the BETWIXT app to help others to do the same. This is where it all begins. I am going to take some time to go through the APP, thinking about my own Journey of the Mind, and we will have Hazel back on the podcast to discuss what I learn, on a future episode. Until then, as you listen to this episode, I hope that you started to think: Who are you? How can you be an improved version of yourself? What are your monsters that could possibly lead you to self-sabotage? Could you possibly MAKE A CHANGE to change your own life? These are difficult questions. Like we noticed, it took Hazel years to uncover the answers for herself. I noticed my WHOOP device saying “hey, you aren't getting enough sleep, and your strain is too high” before I thought “maybe I should do something differently.” It's pretty obvious now looking back I needed to create more balance with my daily activities, but I missed the daily message until I noticed my feet and legs were hurting, prompting me to make some changes. I hope this episode has made you think more  about who you are, in a deeper way than you would usually think, with some possible ways that you could me MORE than you are today for yourself and others. And with that thought, I'll see you next week with some NEW ideas to take our results to new heights. CONNECT WITH HAZEL GALE Website https://hazelgale.wixsite.com/hazel-gale Buy Hazel's Book on AMAZON https://www.amazon.com/Fight-Hazel-Gale/dp/147366246X/ref=sr_1_1?hvadid=604569085381&hvdev=c&hvlocphy=9030091&hvnetw=g&hvqmt=e&hvrand=17706718117481243741&hvtargid=kwd-757439751793&hydadcr=25775_13483905&keywords=the+mind+monster+solution&qid=1696379192&sr=8-1 Instagram https://www.instagram.com/hazel.gale.therapy/ LinkedIn https://www.linkedin.com/in/hazelgale/?originalSubdomain=uk Medium https://hazelgale.medium.com/ Twitter https://twitter.com/HazelGale Facebook https://www.facebook.com/hazelgalehypnotherapy/ Download the Betwixt App https://www.betwixt.life/ REFERENCES: [i] Download the Betwixt App https://www.betwixt.life/ [ii] Neuroscience Meets SEL Podcast EPISODE on “My Personal Review of the Fisher Wallace Brain Stimulator” https://andreasamadi.podbean.com/e/update-one-year-later-on-my-personal-review-of-the-fisher-wallace-wearable-sleep-device-for-anxiety-depression-and-sleep-management/ [iii]Neuroscience Meets SEL Podcast EPISODE #116 with Dr. John Ratey  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 SEL Podcast EPISODE #134 with Kristen Holmes VP of Performance Science from Whoop.com  https://andreasamadi.podbean.com/e/kristen-holmes-from-whoopcom-on-unlocking-a-better-you-measuring-sleep-recovery-and-strain/ [v]Neuroscience Meets SEL Podcast EPISODE #305 with Dr. Gregory Kelly https://andreasamadi.podbean.com/e/returning-guest-dr-gregory-kelly-on-qualia-synbiotic-optimizing-digestion-and-mood-with-prebiotics-probiotics-and-postbiotics/ [vi]Neuroscience Meets SEL Podcast EPISODE #111 with Horacio Sanchez  https://andreasamadi.podbean.com/e/resiliency-expert-and-author-horacio-sanchez-on-finding-solutions-to-the-poverty-problem/ [vii]Neuroscience Meets SEL Podcast EPISODE #198 with Erika Ferszt on Preventing Workplace Burnout  https://andreasamadi.podbean.com/e/mood-and-stress-expert-erika-ferszt-on-using-your-brain-to-prevent-workplace-burnout/ [viii] The Mind Muscle Podcast with Hazel Gale https://www.listennotes.com/podcasts/mind-muscle-project/930-tbt-hazel-gale-this-Uj-8PwxDV07/ [ix] The Mind Monster Solution by Hazel Gale https://hazelgale.wixsite.com/hazel-gale [x] Dr. Andrew Huberman with Paul Conti on How to Understand and Assess Your Mental Health https://www.youtube.com/watch?v=tLRCS48Ens4  

Part 2: John Ratey, MD, best-selling author and doctor of psychiatry, shares common everyday practices that bring a natural sense of well-being.Show Notes:Healthy Habits Inventory

John Ratey, MD, best-selling author and doctor of psychiatry, shares common everyday practices that bring a natural sense of well-being.  Show Notes:Harvard Article on Exercise Can Boost Your Memory and Thinking Healthy Habits Inventory

"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/  

Feeling stuck? Can't seem to shake off old habits or find new paths forward? Join us today as we unravel a fascinating exploration of neuroscience, habits, and the transformative power of writing things down, inspired by key insights from three distinct books. We'll unpack the wisdom from Allison Fallon's "The Power of Writing It Down", Cal Newport's "Deep Work", and John Ratey's "Spark". It's not just about breaking free from unproductive patterns; it's about rewiring your brain and unlocking a flourishing life.Key Points from the Episode:Engross yourself in our discussion about the automation of our behaviors by our remarkable brains, the role myelination plays in honing our skills, and how writing can trigger useful myelination. Drawing from Ratey's work, we highlight the adaptable nature of our brains - more like play dough than porcelain - and how they can be rewired, similar to how a muscle can be sculpted. We don't just talk about the science; we offer practical strategies for you to become your own brain's electrician. So, gear up for an intriguing journey of self-improvement and personal growth. Because ultimately, it's about crafting the masterpiece of your life, one habit, one neural pathway at a time using the Foundations in Flourishing.  Other resources: Plus, make sure you tune in for our Liberty Minute this Saturday, where we'll highlight one of the greatest authors this country has ever produced. More goodnessGet your FREE Academy Review here!Get our top book recommendations list Get new podcast episodes dropped into your email box easilyWant to leave a review? Click here, and if we earned a five-star review from you **high five and knuckle bumps**, we appreciate it greatly, thank you so much!Because we care what you think about what we think and our website, please email David@teammojoacademy.com, or if you want to leave us a quick FREE, painless voicemail, we would appreciate that as well.

Science has proven that our brains listen to what our minds tell us. Yep! And when neuropathways are created, they are difficult to reset. Knowing this and how to retrain our self-narrative can truly be life changing and our Brain Lady discusses this fascinating topic with our guest today, Beth Wuller.Connect with Beth:Beth@NeuGroove.comNeuGroove.com214.797.9497FacebookInstagramLinkedInMaking With Friends with FeelingsListen in here or go to Julie's YouTube channel (link below) to watch the video podcast.Connect with Brain Lady JulieDo you have a great question or topic you'd like Brain Lady Julie to cover? Think you'd be a great guest? Message our producer Kelli@BrainLadySpeaker.com and let us know.PLEASE NOTE: The information contained in this podcast is not at any time and for any reason meant to replace the guidance and/or treatment of any health professional. Whether it be a medical doctor, psychologist, psychotherapist, or anyone in the medical field. If you are under the care of such a health professional, remember this is an “added value” and not designed to replace any care you are currently under.

ADHD is often misunderstood as a simple "lack of attention." But in this episode of Being Well, Forrest and Dr. Rick are joined by ADHD pioneer Dr. John Ratey to explore the true nature of this complex condition. They debunk common misconceptions, explore how ADHD works in the brain, and discuss its surprising strengths and vulnerabilities. You'll learn how to thrive with ADHD by applying effective interventions, including social connection, mindfulness practice, medication, and exercise.About our Guest: Dr. John Ratey is associate clinical professor of psychiatry at Harvard Medical School and the author of eleven books including Spark and the Driven to Distraction series with Dr. Ned Hallowell. Their newest book in the series is the fantastic ADHD 2.0Watch the Episode: Prefer watching video? You can watch this episode on YouTube.Key Topics:0:00: Introduction2:00: Some of the biggest misconceptions about ADHD3:35: The advantages of having ADHD5:55: De-pathologizing, skillful means, and the problem of “fit”9:25: The variety of presentations12:10: A trait, not a disorder13:55: The task-positive network, and the default mode network18:20: Three ways to turn off the default mode network22:20: The importance of social connection25:35: Feeling like an outsider, and being punished for having ADHD28:45: Deliberate internalization of beneficial experiences31:40: Why exercise and movement is particularly useful for ADHD34:45: Dance as an ideal form of exercise39:50: Jump rope, and right amount of exercise41:15: Nature and the afflictions of civilization44:25: Medication51:15: RecapRumination Workshop from Rick! Join Rick on April 22nd for a 1-day, live online workshop where you'll learn how to identify rumination when it comes up and get out of negative cycles in your head compassionately and effectively. Use coupon code BeingWell20 for 20% off!Sponsors:This podcast is sponsored by BetterHelp, and you can join over a million people using the world's largest online counseling platform. Visit betterhelp.com/beingwell for 10% off your first month!Want to sleep better? Try the Calm app! Visit calm.com/beingwell for 40% off a premium subscription.Connect with the show:Subscribe on iTunesFollow Forrest on YouTubeFollow us on InstagramFollow Forrest on InstagramFollow Rick on FacebookFollow Forrest on FacebookVisit Forrest's website

“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 is impossible to escape the drumbeat of grim news about Alzheimer's Disease: this it is incurable and largely untreatable, that there is no reliable way to prevent it, and that the disease has for decades beaten the world's best neuroscientists.” This is an excerpt from Dr. Dale Bredesen's book, The End of Alzheimer's: The First Program to Prevent and Reverse Cognitive Decline. On today's Episode #274 we will cover ✔ A review of EPISODE #114 where we covered a thorough overview of BDNF (Brain-Derived Neurotrophic Factor) and what we should all understand about this protein and its benefits to the brain. ✔How BDNF is reduced in the brain of someone who has developed Alzheimer's Disease. ✔A look at an internationally recognized expert in the mechanisms of degenerative disease, Dr. Dale Bredesen and his book The End of Alzheimer's to take the "fear" out of this disease. ✔ A look back to the Top 5 Health Staples we created after watching Dr. David Perlmutter's Alzheimer's The Science of Prevention Documentary. ✔ An overview of Dr. Dale Bredesen's Protocol where he is seeing significant results with his patients who shows signs of cognitive impairment. ✔A plan for us to think about the prevention of this debilitating disease.    If American Psychiatrist and brain disorder specialist, Dr. Daniel Amen says that “Alzheimer's is a lifestyle disease”[i] and innovator in medicine, Dr. Dale Bredesen, with over 30 patents in his name, comes up with a protocol to prevent and reverse cognitive decline, you'd better believe I'm going to feature these important findings in the field of neuroscience on this podcast.  If I see anything that could possibly change the course of our lives, improving it in any way, I'll share what I'm learning with you here on The Neuroscience Meets Social and Emotional Learning Podcast. It's here 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 with the goal of heightening productivity in our schools, sports environments and modern workplaces. For returning guests, welcome back, and for those who are new listeners, 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.  This season (Season 9) we will be focused on Neuroscience: Going Back to the Basics as we revisit our past Brain Fact Fridays, narrowing in on how anything new from the field of neuroscience (that I've seen since releasing those earlier episodes) can be tied to improving our productivity, our results, or our mental and physical health. My hopes are that this review will help us to become better prepared to move forward, with a healthier, stronger version of ourselves, as we move towards our goals, or whatever it is that we are working on this year, with this strong foundation and understanding of our brain in place. This week, we will look back to our third Brain Fact Friday and episode #114 [ii] on “Building a Faster, Stronger, More Resilient Brain by Understanding Brain Derived Neurotrophic Factor or BDNF.” My goal with this episode is that if anyone asks you “what do you know about Brain Derived Neurotrophic Factor” that you would have a clear answer with what we covered on this past episode, (what it is, why it's important for us to know about) and anything new that we will uncover today that will act as a check for us to see if we really are building a faster, stronger and more resilient brain. On our last episode we covered: ✔What BDNF (brain-derived neurotrophic factor) is and what are its benefits to the brain. ✔What we should all understand about BDNF with Alzheimer's Disease, Parkinson's Disease and how our brain learns. ✔The Connection Between Exercise, Nutrition and BDNF ✔ Why Putting the Body Under Stress is a Good Thing. ✔Sleep, Stress and the BDNF Factor. If you want to revisit this past episode, you can click on the link in the show notes, and review the basics of BDNF, a protein that's found in the brain and other parts of the body “involved in plastic changes related to learning and memory[iii] and higher-level cognitive abilities. This signaling protein is the reason why we can sit at our desk with a heightened sense of focus and concentration, after we exercise. It's what Dr. Ratey from EPISODE #116[iv]  on The Revolutionary New Science of Exercise and the Brain taught us when he said 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”[v] and the whole brain benefits from this movement. ON THIS PAST EPISODE, WE LEARNED 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 (the process by which new neurons are formed in the brain) and can help to heal our brain after a traumatic brain injury.[vi] WHAT WE SHOULD KNOW AND UNDERSTAND ABOUT BDNF ESPECIALLY AS IT RELATES TO ALZHEIMER'S DISEASE? BDNF is reduced in the brain of someone who has developed Alzheimer's Disease[vii] and Parkinson's Disease[viii] and explains why someone with Alzheimer's has their memory weakened. Now that we have reviewed what we learned from March 2021, I wonder what else there is about this protein found in the brain and spinal cord that promotes the survival of nerve cells (neurons) that could help all of us with our overall health and well-being and I found something important since that first episode 2 years ago.  For today's episode, #274, we will be looking at the work of Dr. Dale Bredesen, to see if we can take our health and wellness to new heights. The goal of this episode is to take the “fear” out of Alzheimer's Disease, as we gain some understanding about it. While there is no known cure for Alzheimer's Disease, I want to share with you what Dr. Dale Bredesen has discovered, as “the first person to reverse Alzheimer's Disease in people, not just with experiments with mice in the lab.”[ix] About Dr. Dale Bredesen I first came across his work on Dr. Perlmutter's Alzheimer's The Science of Prevention Documentary that we covered when our podcast took a turn towards health and wellness in 2020. After this documentary, we created our Top 5 Health Staples with tips for how they can prevent Alzheimer's Disease and featured these tips on EPISODE #87.[x] While health and wellness have always been important to me on a person level, this episode opened up many doors for me when I was asked to speak on the topic of health and wellness after this episode. I'm not an expert here, (my schooling began in the field of education) but I do take all of these Top 5 health staples seriously, enough to spend any free time I have researching how we can all improve our health and wellness, and share what I'm learning with you here on the podcast. I do believe that when you walk your talk, and believe in whatever it is that you are doing, that this curiosity for improvement become contagious, especially if whatever it is you are doing is yielding results. Who wouldn't want to know what's working for others, and see how they can apply it to their own life?  I've asked health experts over the years on this podcast, what they think is missing from my list of health staples, and the one thing they've said, if I can recall my conversation with Dr. Brian Stenzler, from EPISODE #178[xi] on “Dream Wellness: Taking Your Mental and Physical Health to New Heights” is to include something about reducing stress. REVIEW of the TOP 5 HEALTH STAPLES I highly recommend that everyone picks up Dr. Bredesen's book, The End of Alzheimer's as he has created a pro-active approach to this disease that we “fear like no other disease.” (Dr. Bredesen). Dr. Bredesen, an internationally recognized expert in the mechanisms of neurodegenerative diseases, has been guided by a simple idea in his career: that Alzheimer's as we know it is not just preventable, but reversible. His dedicated pursuit of the science that makes this a reality has placed him at the vanguard of neurological research and led to the discoveries that define his Protocol™ that you will see throughout the pages of his book. Instead of the old-fashioned, outdated approach to health and wellness, where we wait for symptoms to occur, and then we go to the doctor where we will be told “there's no known cure for this, but here's a drug you can take that may or may not provide relief of the symptoms you are having” why not think like Dr. Daniel Amen, (that this is a lifestyle disease) and Dr. Bredesen, that this disease is preventable (for those don't currently have symptoms) and reversible (if you do). If you follow Dr. Bredesen's work, you will see he is a humble man, who has seen this eye-opening improvement in his patients over the years, who followed his “Bredesen 7 Protocol.” He said that in his most recent study, that “84% of his participants who were in Phase 3 of having symptoms (showing mild cognitive impairment-or people who had symptoms that were quite far along) that things improved significantly with his protocol.”[xii] WHAT IS THE BREDESEN 7? Dr. Bredesen believes that Alzheimer's is a “network insufficiency” that occurs when parts of our brain are not functioning optimally. He says we need “Mitochondrial function (the energy powerhouse in our cells), growth factor support, BDNF, (the focus of this episode) blood flow, oxygen and ketone levels”[xiii] and if you look at the diagram in the show notes, his health staples, or his trademarked protocol include nutrition, exercise, sleep, stress reduction, brain stimulation, detoxing the body, and supplements. You can read more about the importance of each of these 7 protocols on his website. For today's episode, my hope was that if at any given time, if we are asked “what are you doing for YOUR cognitive health?” that we all have a thorough answer, using our deep and thorough understanding of this protein, BDNF that: 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 (the process by which new neurons are formed in the brain) and can help to heal our brain after a traumatic brain injury. BDNF is reduced in the brain of someone who has developed Alzheimer's Disease[xiv] and Parkinson's Disease[xv] and explains why someone with Alzheimer's has their memory weakened.  Since this disease is preventable, I wanted us to think about this. Here's a passionate and heartfelt excerpt from The End of Alzheimer's: If anyone has seen this first hand, Dr. Bredesen's description of this disease will resonate as very true. REVIEW AND CONCLUSION So now that we know that BDNF is reduced in someone with Alzheimer's Disease, and we've seen Dr. Bredesen's work where he's been able to prevent AND reverse cognitive decline in those who have come to see him, I think that understanding our TOP HEALTH STAPLES with our brain in mind should include a clear understanding of what BDNF is, and why it's important for our mental and physical health as we age. Dr. Bredesen gives a good analogy of our brain to a computer, that over time begins to slow down in performance when it runs out of space. Like a computer, we can keep our brain healthy, by doing what we can to prevent this debilitating disease, and like Dr. Daniel Amen said, “it's a lifestyle disease.” By no means is this episode here to say that these tips will cure you if you've noticed cognitive decline in yourself, or someone else, the point of this episode is to direct us all to what we can do today to build a stronger, healthier and more resilient brain, even as we age. We can all tell when our brain isn't as sharp as it used to be. I noticed it very clearly while interviewing guests on this podcast. It takes a very clear mind to be able to recall details of past episodes, or book names, or what the book was about, or even the person's name that I'm speaking with. Every detail matters, and when I noticed a lack of clarity this past summer, I knew it was time to tighten up my own health protocol and take things to a new level. What about you? What have you noticed with your ability to think clearly, or recall information on a daily basis? If you look at the Bredesen 7 Protocol can you see areas you would like to improve? We don't need to change everything all at once, one small step at a time can make a huge difference, but the first step, I think is to take a solid inventory of ourselves, and notice if something needs to change. To conclude this week's Brain Fact Friday, on our review of BDNF, my suggestion is that we all take note in ways that we can increase BDNF. PUTTING THE BREDESEN 7 INTO PRACTICE FOR IMPROVED COGNITION: Dr. Dale Bredesen, who was the first person to reverse Alzheimer's in humans (not just mice) has come up with his “Bredesen 7” that includes strategies similar to the Top 5 health staples we've been covering on this podcast the past few years. I'll leave you with some final thoughts of where to begin. Look at the diagram in the show notes, and think: Are there areas here that you can improve? If your life depended on it, would that be enough to motivate you to try something new? Pick one area that you will work on and create a plan to SHIFT this one area. If it's nutrition, what can you do to support your cognitive health with the food you are eating?  For exercise, what can you do to move more every day? I just read the other day that “sitting is the new smoking”[xvi] and that over 25% of American adults site for more than eight hours every day, with 44% of these people getting little or no exercise. How are you reducing stress? I use exercise and meditation as ways to reduce stress. Sleep is always something I'm personally working on improving, and so far, I've not mastered this one yet, unless I'm on vacation. For mental stimulation, one of the reasons I don't ever plan on giving up on this podcast, even when time is more limited, is for the fact that I know writing and recording these episodes keeps my brain mentally active. One area that surprised me while researching over the years was with the detox section, and it's not just about be careful what you put into your body, but also thinking about our oral health. Brushing our teeth and flossing is actually good for our brain. I learned this one from Dr. Daniel Amen[xvii] who is the first to share how proud he is with his excellent oral hygiene.  Supplements are another interesting area to pay attention to, and while I do take certain ones every day, this is something that would be individual to everyone's needs. I'll put a link to a recent podcast episode from Dr. Andrew Huberman that he did on a Deep Dive into Supplements, what to take and why.[xviii] I hope this episode has made you think about your brain in a new light. Like our computer needs the right amount of memory to work properly, so does our body, that's driven by our brain, and the hope that I'd like to provide is that it's not too late for any of us to make changes if you've gone off track, and notice your memory is not as sharp as it used to be. I made some very small and simple shifts last summer that yielded huge results, and know it just takes the will to find a new and improved way. And with that, we'll close out today's episode, and will see you next week as we revisit one of my all-time favorite episodes on “The Damaging Impacts of Sugar on the Brain and Body.”[xix] This next one is going to be good! 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/  RESOURCES: The Bredesen 7 Protocol https://www.apollohealthco.com/simplifying-the-bredesen-protocol/ REFERENCES: [i] Alzheimer's is a Lifestyle Disease by Dr. Daniel Amen Published Nov. 3, 2021 https://www.amenclinics.com/blog/alzheimers-is-a-lifestyle-disease/ [ii]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/ [iii] 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 [iv]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/ [v] 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 [vi] Therapeutic potential of BDNF Published Jan. 2017 by Mary Wurzelmann, Jennifer Romeika, Dong Sun https://pubmed.ncbi.nlm.nih.gov/28250730/ [vii] BDNF ameliorates learning deficits in a rat model of Alzheimer's https://pubmed.ncbi.nlm.nih.gov/25849905/ [viii] Relationship of circulatory BDNF with cognitive deficits in people with Parkinson's disease https://pubmed.ncbi.nlm.nih.gov/26944151/ [ix] Peggy Sarlin's Brain Health Breakthroughs, Awakening from Alzheimer's https://brainhealthbreakthroughs.com/registered/ [x]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/ [xi] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #178 with Dr. Brian Stenzler on“Dream Wellness: Taking Your Mental and Physical Health to New Heights”   https://andreasamadi.podbean.com/e/dr-brian-stenzler-on-dream-wellness-taking-your-mental-and-physical-health-to-new-heights/ [xii] Peggy Sarlin's Brain Health Breakthroughs, Awakening from Alzheimer's https://brainhealthbreakthroughs.com/registered/ [xiii] IBID [xiv] BDNF ameliorates learning deficits in a rat model of Alzheimer's https://pubmed.ncbi.nlm.nih.gov/25849905/ [xv] Relationship of circulatory BDNF with cognitive deficits in people with Parkinson's disease https://pubmed.ncbi.nlm.nih.gov/26944151/ [xvi] Sitting is the New Smoking by Hannah, August 10, 2019  https://theheartfoundation.org/2019/08/10/is-sitting-the-new-smoking/ [xvii] Here's Why Flossing is So Important For Your Health by Keith Rowe for Dr. Amen's Brain MD https://brainmd.com/blog/benefits-of-flossing-for-gum-health/ [xviii] Dr. Andrew Huberman Supplements: Full List, Deep Dive into What and Why https://fastlifehacks.com/andrew-huberman-supplements-list/ [xix]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #117 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/  

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

Strengthen the Cerebellum to Improve ADHD Symptoms Dr. John Ratey joins Ned to share the latest research on how underdeveloped cerebellums affect executive functions like regulating emotions and staying focused. They discuss Dr. Jeremy Schmahmann's Dysmetria of Thought theory, and share specific ways those with ADHD can build up this part of their brain.  Learn more about Dr. John Ratey HERE.    This Episode is sponsored by Landmark College in Putney, Vermont. It's the college of choice for students who learn differently. Learn more at  http://www.lcdistraction.org     This Classic Episode originally aired in September 2020