Podcasts about spark the revolutionary new science

Boost Your Wellness Journey: The RawFoodMealPlanner's 21-Day New Year Meal Prep Challenge https://rawfoodhealthempowermentsummit.com/the-rawfoodmealplanner-s-21-day-new-year-meal-prep-challenge  Spark: The Revolutionary New Science of Exercise and the Brain https://bookshop.org/a/5571/9780316113519 Healthy Digestion Recipe Book for Weight Loss and Chronic Pain Relief https://rawfoodhealthempowermentsummit.com/healthy-digestion-recipe-book-download60594982 Join the Conversation: Subscribe and share this episode with anyone on their own path of health and transformation.  // HOST Samantha Salmon, Brain Health Coach The information provided in this broadcast is for educational purposes only and is not intended as medical advice. These statements have not been evaluated by the Food and Drug Administration, or the equivalent in your country. Any products/services mentioned are not intended to diagnose, treat, cure, or prevent disease.  RawFoodMealPlanner.com © 2025

Exercise can help improve your mood and decrease stress. Learn more in this episode about the link between exercise and mental health! One of the biggest reasons I train in the gym is for my mental health. The feeling of confidence, calm, resiliency, and trust I build is unmatched to any other outlet for combatting stress and anxiety.At the end, I share what my clients have to say about how exercise has supported their emotional well-being! Spark: The Revolutionary New Science of Exercise and the Brain BookListen to my reel on getting out of your head.Connect with Me:Instagram: sarahtmwellnessWebsite: www.sarahtwellness.comWant to build lasting healthy habits that become automatic? Want to build a healthy relationship with food? I offer 1:1 online fitness, nutrition, and health coaching through my coaching program where you can achieve that and much more: Apply here for coaching! Join my newsletter!If you found this episode helpful, don't forget to share it with a friend and leave us a review on your favorite podcast platform!Sending you love, health, and all good vibes! xoxo, Sarah 

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

Today, I am blessed to have Mike Mutzel here with me. Mike has a B.S. in Biology from Western Washington University and an M.S. in Clinical Nutrition from the University of Bridgeport and is a graduate of the Institute for Functional Medicine's (IFM) Applying Functional Medicine in Clinical Practice (AFMCP). Mike regularly conducts workshops for health care practitioners, teaching leading-edge science in a concise format that can be utilized by progressive clinicians for the prevention of chronic disease. In this episode, Mike emphasizes walking as an essential part of daily life, regardless of diet or fasting regimen. He highlights studies showing that aiming for around 9,000 steps a day can significantly benefit overall health, with 12,000 steps daily helping to prevent various diseases. For those specifically looking to lose belly fat, Mike suggests breaking up walks into "exercise snacks," such as three or four sessions of 2,500 to 3,000 steps spread throughout the day. Tune in as Mike emphasizes exercise's significant role in enhancing fasting's benefits, particularly regarding autophagy. In this process, the body cleanses damaged cells and regenerates new ones. He discusses a study that showed physically fit individuals initiated autophagy markers much earlier in fasting than sedentary individuals. Resources from this episode:  Website: https://highintensityhealth.com/ Mike's Podcast: https://highintensityhealth.com/category/podcast/ Belly Fat Effect: https://www.amazon.com/Belly-Fat-Effect-Intestinal-Bacteria/dp/0991070313/benazadi-20 ZEN: https://www.mitozen.club/ketokamp Nic Nac: https://www.nicnac.com/ Mike on Instagram: https://www.instagram.com/metabolic_mike/ Mike on Facebook: https://www.facebook.com/MikeMutzelMS Mike on YouTube: https://www.youtube.com/user/highintensityhealth/ Spark: The Revolutionary New Science of Exercise and the Brain: https://www.amazon.com/Spark-Revolutionary-Science-Exercise-Brain/dp/0316113514/benazadi-20 How to Improve Gut Function With The Ketogenic Diet | w/ Mike Mutzel: https://www.youtube.com/watch?v=MXvBeSXMNp4 / / E P I S O D E   S P ON S O R S  *BonCharge: Blue light Blocking Glasses, Red Light Therapy, Sauna Blankets & More. Visit https://boncharge.com/pages/ketokamp and use the coupon code KETOKAMP for 15% off your order. *BON CHARGE products are all HSA/FSA eligible, giving you tax free savings of up to 40% Beam Minerals: BEAM Minerals products are the perfect support for the keto/carnivore/fasting way of living as they won't break your fast, PLUS they taste just like water and will help you keep carb cravings at bay as you move into a fat-adapted state. Give BEAM Minerals a try today for an enhanced keto experience. Head to http://www.beamminerals.comand use the coupon code AZADI for a sweet discount! 

Dr. Camille Kolu joins me again on the podcast, and let's just say that she came back loaded with great insights like these to share with you. If you're not familiar with Camille, she's been on the show before (see here), and is one of the predominant voices discussing the impact of trauma, and how it interacts with what we do as Behavior Analysts. In this episode, we discuss her recent paper in Behavior Analysis in Practice, Providing Buffers, Solving Barriers: Value‐Driven Policies and Actions that Protect Clients Today and Increase the Chances of Thriving Tomorrow. This article is not about trauma, but instead, it's about practices and repertoires that can protect individuals from the harmful health impacts of adverse childhood experiences. We also discuss Camille's article in Operants Magazine, called, Understanding Choice, which is where that audio segment was clipped from. If you like the work that Camille does and want more training from her, she has generously provided listeners with a discount on her training materials over at Cusp Emergence University. If you want to go deeper into this topic of Buffers and Barriers, she has not one, but two courses on it, providing both Ethics and Supervision CEUs. If you want take her other courses in the area of Trauma, you can do that too (just click here to check it out). When you do so, be sure to use the promo code summerofBOP24 to save 24% off at checkout. Camille also created a free, 15-minute course called, The Buffers Story: Simple, Important Things We Almost Forgot, and she'll be doing a workshop later this month with Connections-Behavior. Lastly, if you like Camille's content, perhaps the easiest way to keep up with it is to sign up for her mailing list. Burke-Harris (2018). The Deepest Well: Healing the Long-Term Effects of Childhood Adversity (note: Amazon Associates link). Kaiser ACES studies information. Ala'i-Rosales et al. (2019). The Big Four: Functional Assessment Research Informs Preventative Behavior Analysis. Ratey (2008). Spark: The Revolutionary New Science of Exercise and the Brain (note: Amazon Associates link). Inside JABA 10: Towards Trauma-Informed Applications of Behavior Analysis. Session 179: Behavioral Relaxation Training. Maier and Seligman (2016). Learned helplessness at fifty: Insights from neuroscience. In full disclosure, these are not sponsored products and events; I'm just trying to get the word out there. However, the sponsors that are responsible for bringing this episode to you include: Please welcome our newest sponsor, The New England Center for Children! I am beyond thrilled to partner with one of the oldest and well-respected ABA institutions to help them find staff to continue their mission of supporting individuals with Autism. Learn more about careers at NECC over at necc.org/jobs. ACE Approved CEUs from .... Behavioral Observations. That's right, get your CEUs while driving, walking your dog, doing the dishes, or whatever else you might have going on, all while learning from your favorite podcast guests! The Behavioral Toolbox. thebehavioraltoolbox.com is a new education and training site that my colleagues Anika Costa and Dr. Paulie Gavoni and I have been working on for over two years. We have two courses available: our first course, Ready, Set, Consult! and our newly released course, When Not to FBA: 5 Quick Strategies for Improving Behavior in Classrooms. Behavior University. Their mission is to provide university quality professional development for the busy Behavior Analyst. Learn about their CEU offerings, including their 8-hour Supervision Course, as well as their RBT offerings over at behavioruniversity.com/observations. Don't forget to use the coupon code, PODCAST to save at checkout! 

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.

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.

Episode SummaryThis episode of the 80 20 Productivity podcast explores the concept of pivotal activities that significantly boost productivity. Doing more with less by focusing on the vital tasks ensures more free time for enjoyment and leisure. Link to get Sunsama for free: https://try.sunsama.com/anthony Some of the main points—The Vital Few (TVF) Timestamps: 0:50 Understanding the Concept of Pivotal Activities05:19 The Impact of Pivotal Activities06:24 Characteristics of Pivotal Activities10:28 The Role of Effort in Pivotal Activities15:16 The Multi-dimensionality of Pivotal Activities24:27 The 80/20 Layer of Pivotal Activities27:37 Identifying Your Pivotal Activities28:55 The Impact of Stopping Pivotal Activities30:55 Conclusion and Final ThoughtsNotes and ReferencesVideo on the domino scene in the Robot movie: https://www.youtube.com/watch?v=J0LNy3au40E Virtuous Laziness 80/20 Productivity Episode: https://anthonysanni.com/podcast/ep-009-zipfs-law-of-least-and-why-laziness-is-good Additive Bias 80/20 Productivity Episode: https://anthonysanni.com/podcast/ep-018-additive-bias-less-is-more-subtractive-changes Multi-faceted benefits of exercie: Spark: The Revolutionary New Science of Exercise and the Brain by John J. Ratey MD (Author), Eric Hagerman (Contributor)Anthony's Book: The Law of The Vital Few

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  

"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/  

Brought to you by Mixpanel—Product analytics that everyone can trust, use, and afford | Attio—A powerful, flexible CRM for fast-growing startups | Eppo—Run reliable, impactful experiments—Luc Levesque is Chief Growth Officer at Shopify and has advised companies like Canva, Twitter, Pinterest, and Patreon on growth and product strategy. Previously he served as an executive at TripAdvisor, where he built and led the growth team that helped it become the world's largest travel site. Luc was then recruited by Mark Zuckerberg to Facebook, where he was an executive and held senior product and engineering leadership roles. In today's episode, we discuss:• Why you need to become world-class at hiring• Tips for finding a great growth advisor and assessing their impact• Why truly great companies focus on impact• Common mistakes to avoid when building a growth team• The importance of passion and continuous self-improvement• Signs your company should explore SEO as a growth channel, and strategies to do so• Why Mark Zuckerberg personally recruited Luc and what it taught him about the recruiting process—Find the transcript at: https://www.lennyspodcast.com/leveraging-growth-advisors-hiring-well-mastering-seo-and-honing-your-craft-luc-levesque-shopify-meta-tripadvisor/#transcript—Where to find Luc Levesque:• Twitter: https://twitter.com/luclevesque• LinkedIn: https://www.linkedin.com/in/luclevesque/• Website: https://luclevesque.com/—Where to find Lenny:• Newsletter: https://www.lennysnewsletter.com• Twitter: https://twitter.com/lennysan• LinkedIn: https://www.linkedin.com/in/lennyrachitsky/—In this episode, we cover:(00:00) Luc's background(03:31) Luc's first MT review at Facebook(07:09) Impact vs. industriousness(09:20) Facebook's relentless, personalized approach to recruiting talent(13:12) Luc's hiring playbook(16:56) When to focus on growth and the importance of product-market fit(18:04) What to look for in a growth advisor(23:15) The large impact Luc made from a small conversation(26:52) Advice on compensating advisors(31:35) How to find a good growth advisor using VCs and your network(33:33) The importance of having an in-house person and growth advisors as support(38:15) Tips for becoming a growth advisor(41:59) The power of SEO (45:29) The two buckets of SEO(49:21) Channels of growth(51:49) The potential impact of ChatGPT on Google and SEO(56:04) Advice on hiring an SEO person(58:19) How long it takes for SEO to make an impact(1:00:07) Self-reflection, cold plunge, and other tools Luc uses to excel in his personal and work life(1:06:46) Luc's famous dinner guild(1:10:33) Lightning round—Referenced:• Luc's blueprint: https://coda.io/@luc-levesque/blueprint-for-leaders-managers-communicate-your-quirks/my-blueprint-9• Jeff Bezos's morning routine: https://finty.com/us/daily-routines/jeff-bezos• Spark: The Revolutionary New Science of Exercise and the Brain: https://www.amazon.com/Spark-Revolutionary-Science-Exercise-Brain/dp/0316113514• Smart Brevity: The Power of Saying More with Less: https://www.amazon.com/Smart-Brevity-Power-Saying-More/dp/1523516976• Influence: The Psychology of Persuasion: https://www.amazon.com/Influence-New-Expanded-Psychology-Persuasion/dp/0062937650/• Outlive: The Science and Art of Longevity: https://www.amazon.com/Outlive-Longevity-Peter-Attia-MD/dp/0593236599• Nobody Wants to Read Your Sh*t: And Other Tough-Love Truths to Make You a Better Writer: https://www.amazon.com/Nobody-Wants-Read-Your-Tough-Love/dp/1936891492• The War of Art: Break Through the Blocks and Win Your Inner Creative Battles: https://www.amazon.com/War-Art-Through-Creative-Battles/dp/1936891026• The Legend of Bagger Vance: A Novel of Golf and the Game of Life: https://www.amazon.com/Legend-Bagger-Vance-Novel-Golf/dp/038072751X• Huberman Lab podcast: https://hubermanlab.com/welcome-to-the-huberman-lab-podcast/• The All-In Podcast: https://www.allinpodcast.co/• Renu cold plunge: https://www.renutherapy.com/—Production and marketing by https://penname.co/. For inquiries about sponsoring the podcast, email podcast@lennyrachitsky.com.—Lenny may be an investor in the companies discussed. Get full access to Lenny's Newsletter at www.lennysnewsletter.com/subscribe

Dr. Laura welcomes Associate Clinical Professor of Psychiatry at Harvard Medical School and world renowned expert in ADHD, Dr. John Ratey, to the show. Dr. Ratey has written twelve books including “Spark: The Revolutionary New Science of Exercise and the Brain,” which inspires much of Dr. Laura's conversation with him. Dr. Ratey shares his experiences and research into the power of exercise on the brain and how it can reduce stress.The ability of exercise to combat stress and increase focus, including in those diagnosed with ADHD, is a powerful thing. Dr. Ratey refers to physical education in schools and how changing the traditional program benefits the mental wellbeing of students. Dr. Laura and Dr. Ratey discuss the increased levels of anxiety, stress, and depression in the world, the positive brain chemistry exercise produces, and the benefits of community on wellness. The knowledge shared in conversation and in Dr. Ratey's books is inspirational and potentially life changing.  “Let's talk about workplace. I mean, it has been a big bonus to include exercise opportunities in the workday, whether that means extended breaks or membership in the gyms or having some … yoga instructors in a couple afternoons a week during their lunch period, stuff like that to encourage wellness on the job.”  Dr. John J RateyAbout Dr. John J. Ratey:John J. Ratey, MD, is an Associate Clinical Professor of Psychiatry at Harvard Medical School and an internationally recognized expert in Neuropsychiatry. He has published over 60 peer-reviewed articles, and 12 books published in 20 languages, including the groundbreaking ADD-ADHD “Driven to Distraction” series with Ned Hallowell, MD. Their latest release, ADHD 2.0 (2021) explores new science and strategies. With the publication of his bestseller, "Spark-The Revolutionary New Science of Exercise and the Brain," Dr. Ratey established himself as one of the world's foremost authorities on the brain-fitness connection in areas such as ADHD, Autism, Aging and Cognition.Dr. Ratey's work in Attention Deficit Disorder came after he and his former student, Ned Hallowell, recognized and diagnosed their own ADD, prompting them to write a book to raise awareness and an understanding of the diagnosis to a lay audience. Published in 1994, “Driven to Distraction” became a bestseller, with over 2 million copies in print, and is still considered one of the Bibles of ADD today. Dr. Ratey and Dr. Hallowell went on to write “Delivered to Distraction” and “Answers to Distraction”, and have become recognized around the world as authorities on the subject. They continue to collaborate and recently released ADHD 2.0, exploring new science and strategies.Recognized by his peers as one of the Best Doctors in America since 1997, Dr. Ratey was recently honored by the Massachusetts Psychiatric Society as "Outstanding Psychiatrist of the Year" for advancing the field. Dr. Ratey and his work are frequently profiled in the media, where he's been featured on ABC, CBS, NBC, PBS and NPR, as well as in The New York Times, Newsweek, The Washington Post, US News and World Report, Men's Health, and other national publications. Dr. Ratey maintains an active practice in Cambridge, MA and Los Angeles, CA.Resources:John Ratey MD website“Spark” by John J Ratey, MD with Eric Hagerman“ADHD 2.0” by Edward M Hallowell, MD and John J Ratey, MD“Driven to Distraction” by Edward M Hallowell, MD and John J Ratey, MDLearn more about Dr. Laura on her website: https://drlaura.liveFor more resources, look into Dr. Laura's organizations: Canada Career CounsellingCalgary Career CounsellingSynthesis Psychology

In this episode Sal, Adam & Justin speak with movement specialists Kelly and Juliet Starrett. The politicization of health & fitness. (2:12) The biggest problem with the fitness space. (10:52) The universal language of strength training. (15:17) The importance of tracking your vital signs. (20:29) How to combat being jet lagged on Monday. (24:39) Taking the systems approach with their clients. (30:09) Balancing beliefs and rituals with high-level athletes. (34:23) The ultimate performance hack for athletes. (39:00) How do you feel? Managing data points. (42:12) Why you should be in bed for 9 hours. (51:50) The depressant/stimulant cycle. (54:54) #LittleDoses. (1:02:30) Making walking ‘rad' again. (1:11:38) Adding balance into your life. (1:24:43) Our poor relationship with inputs/outputs of feeling things. (1:34:04) Taking pain off the output table. (1:40:18) Who did they write the book for? (1:43:58) What tools & hacks do they back? (1:45:15) How do you ‘win' health? (1:50:03) Related Links/Products Mentioned Built to Move: The Ten Essential Habits to Help You Move Freely and Live Fully Visit MASSZYMES by biOptimizers for an exclusive offer for Mind Pump listeners! **Promo code MINDPUMP10 at checkout** March Promotion: “Time-crunch Bundle” (MAPS 15 Minutes, MAPS Anywhere, MAPS Prime + Eat for Performance eBook ALL for only $99.99!! Association of Grip Strength With Risk of All-Cause Mortality, Cardiovascular Diseases, and Cancer in Community-Dwelling Populations: A Meta-analysis of Prospective Cohort Studies Mind Pump #1345: 6 Ways To Optimize Sleep For Faster Muscle Gain And Fat Loss Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance Mind Pump #1927: Performance Training Secrets From A Top NBA Trainer With Cory Schlesinger What is NEAT and Why Should You Care About it? - Mind Pump Blog Exercise interventions for the prevention of depression: a systematic review of meta-analyses Spark: The Revolutionary New Science of Exercise and the Brain – Book by John Ratey New pediatric guidelines on obesity in children and teens Do You Have Enough Balance to Pass This 60-Second 'Old Man Test'? 800g Challenge | Fruit & Vegetable Diet Plan Mind Pump #1825: Man Cheats Death & Builds Cold Plunge Business Visit SleepMe for an exclusive offer for Mind Pump listeners! Mind Pump Podcast – YouTube Mind Pump Free Resources Featured Guest(s)/People Mentioned Kelly Starrett (@thereadystate) Instagram Juliet Starrett (@julietstarrett) Instagram Andrew Huberman, Ph.D. (@hubermanlab) Instagram Andy Galpin (@drandygalpin) Instagram Eric Cressey (@ericcressey) Instagram Stuart McMillan (@StuartMcMillan1) Twitter Dan Pfaff (@simplifaster) Instagram Coach Burgener (@mikeburgener) Instagram   Kate Courtney (@kateplusfate) Instagram Mark Bell (@marksmellybell) Instagram Katy Bowman (@nutritiousmovement) Instagram Chris Hinshaw (@aerobiccapacity) Instagram Joe DeFranco (@defrancosgym) Instagram Justin Brink DC (@dr.justinbrink) Instagram EC Synkowski (@optimizemenutrition) Instagram Ryan Duey (@ryanaduey) Instagram Wim Hof (@iceman_hof) Instagram

“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/  

Support Topic Lords on Patreon and get episodes a week early! (https://www.patreon.com/topiclords) Lords: * Kev * Cort * Cort's new album: https://postgoodism.bandcamp.com/album/tourism * The Frog Fractions vinyl: https://www.turtlepalstapes.com/product/frog-fractions-green * Monty Python's three-sided record: https://en.wikipedia.org/wiki/TheMontyPythonMatchingTieandHandkerchief * Locked grooves: https://www.yoursoundmatters.com/locked-grooves-endless-fun-literally/ * The Most Wanted Song: https://www.youtube.com/watch?v=jId-qaEwuvI * The Most Unwanted Song: https://www.youtube.com/watch?v=-gPuH1yeZ08 Topics: * Before age ~4 you don't really make long-term memories, but you can develop long-term habits. How to best exploit this. * Spark : The Revolutionary New Science of Exercise and the Brain https://www.amazon.com/Spark-Revolutionary-Science-Exercise-Brain/dp/B08RZD6D4Z * Extreme "kids in trench coat" trope scenarios * Necrophilic landscape http://2dcloud.com/the-necrophilic-landscape * Artist Morgan Vogel https://www.tcj.com/morgan-vogel-1986-2020/ * Krista and Tatiana Hogan are conjoined at the brain. They share thoughts, senses and control of their bodies. * "Autopsy" by Ross Sutherland * I can't find a text transcript online, just a few records of Ross performing the poem. Nor does Ross himself have a "home page" per se. Here's a link to his podcast, it's great: https://www.imaginaryadvice.com/ * Neighbors overplaying the same playlist * https://en.wikipedia.org/wiki/PrettyWoman(soundtrack) * https://www.worstideaofalltime.com/ * Is it unambiguously good that technology makes creative expression easier? Microtopics: * Mic on, pants off. * The inherent meaningless of "limited editions" in a finite universe ultimately bound for a slow heat death. * Vinyl record Easter eggs. * A big ol' spiral cut into the vinyl. * Limited characteristics of a physical process. * Mental models of what it means to master an album. * Novelty vinyl colors. * Jim's burgeoning record collection. * The most glorious twenty minute act of art terrorism. * Losing access to your old memories because your brain changed formats. * How to erase medical debt by just not paying it. * Borrowing money from your toddler. * Spark: the revolution of exercise or some other subtitle. * Mollusks eating their own nervous systems. * Eating your own childhood to launch yourself into adulthood. * Upping the emotional stakes with large animals and near-death experiences. * Putting your girlfriend in mortal danger so that she's more likely to want to marry you. * Getting pigeonholed as a really good butt. * Getting surgically separated so you can disguise yourself as two kids in a trench coat. * The hemispheres of the brain as independent entities which happen to share a body. * Lumps of biology. * Every person's unique inability to speak to other people's interiority. * Walkie-talkie telepathy vs. "perfect mutual understanding" telepathy. * One mind with two faces. * Superhuman limb/vocal cord coordination. * Segue Week. * Burroughs cut-ups. * Vigorous grandparenting with a face of terror. * A modern-day television quiz show phoenix. * The impenetrable free-form rhymes of a heart attack in October. * The greets. * Tracker music instrument names as cut-up poetry generators. * Super Obituaries! * The potentially transformative effect of reading your own obituary. * The perverse incentives behind soliciting reviews of unfinished games. * The awesome power of knowing that your feedback will be considered. * The neighbor who only listens to Rod Stewart's Greatest Hits over and over again. * Listening to entire albums until you're so sick of them that you underflow and love them again. * The song you have to listen to to get to Roxette's It Must Have Been Love. * Bad podcast ideas. * Novelty t-shirts whose joke is only funny once, but you still wear it once a week * The shirt with the Fight Club and the cognitive science reference on it. * Shirts/tattoos as pop culture dog whistles. * Getting a tattoo of the Colossus' weak points so that you can meet the people who stab you there. * Naming your game's public alpha something innocent so it doesn't arouse suspicion when your friends see you playing it. * The hazards of wearing a shirt promoting a pop culture reference you know nothing about. * Wearing a shirt that makes people try to talk to you about a video game you've never played. * All the people you disappointed in high school. * NPCs in Thief Deadly Shadows talking about how hard it is to get a job making games. * A bright future where nobody can make a living making video games. * A bright future where AIs curate collections of AI-generated content. * A case for the 1991 film "Super Mario Brothers" as the pinnacle of entertainment. * Charles Martinet doing the Mario voice as he leaps to his death from a roof in "The Game."

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

It can be difficult to prioritize both mental and physical health. Often times, many will put more attention towards one or the other. Do you find yourself taking mental health days and struggle to actually take care of your physical health too? Have you ever felt you could either have a life or be fit, healthy, and happy? Or maybe you put a lot of focus on your training in the gym, tracking your calories, and being strict with yourself and find that you don't truly feel happy? Both work together to form a healthy lifestyle. Poor physical health can increase risk of developing mental health problems just as poor mental health can negatively affect physical health. In this episode, I share with you my tips on how to balance it all, how the little things make a HUGE difference, and the top three things to remember when making changes to your routine especially when it comes to changing your behaviors to be more mentally and physically stronger. These three things include; making adjustments, discipline, and giving yourself grace.Check out the book I mentioned in this episode that is a wonderful read on all things exercise and the affects on your brain:Spark: The Revolutionary New Science of Exercise and The Brain If you want more from me, be sure to check out... Instagram: @sarahtmwellnessGet started on gaining strength, building confidence & mastering healthy habits both ONLINE and In Person (Denver, CO): Apply here for coaching! Sending you love, health, and all good vibes! xoxo, Sarah 

On this episode we will cover: ✔︎ The importance of making mistakes and failing forward ✔︎ How an understanding of the most current research can improve productivity and results in our schools, sports and workplaces ✔︎ An important ingredient for change to occur ✔︎ A review of past episodes to consider what change you could initiate in your workplace ✔︎ Prepare for our NEXT EPISODE #210 with Dr. Jon Finn the author of The Habit Mechanic. “You never change things by fighting the existing reality. To change something, build a new model that makes the existing model obsolete.”--American architect, systems theorist, author, inventor, philosopher and futurist, Buckminster Fuller This quote made me think of why we launched this podcast in the first place. Not to fight against all the models that we struggle with in our world today, but to offer solutions like Sir Ken Robinson[i] did with his thought-provoking case of creating an educational system that nurtures, rather than undermines creativity. If you haven't watched Sir Ken's TED talk in a while, I encourage you to go back to it (it's got over 72 million views)—and you'll see how the concepts he talks about are still as valid today, as they were in 2006. Sir Ken's TED Talk reminded me that “all children have exceptional capacity for innovation” and that “creativity is as important as literacy” in our schools, but we tend to squander it. I could “ponder deeply” (Greg Link, EPISODE 207) about that for a while, and am always looking for ways to increase creativity and innovation for our next generation of students in the classroom. Sir Ken said something else that hit me on a deep level on his famous TED talk, as I sat at my desk, listening to his words, knowing that he's been gone for some time, but he's not really gone. His legacy lives on as he makes me think about his words and write this episode, making connections to past episodes and speakers, and sharing these thoughts with you, wherever you might be listening to this podcast. With one of his examples, he said “If you are not prepared to be wrong, you'll never come up with anything original” when he shared a story of a four-year-old who wasn't afraid to be wrong and then he brought it back to how school teaches us that mistakes are the worst things you can make. Making me think again-- Am I afraid of making mistakes? Not so much anymore, but take me back to 7th grade, being wrong in class (in front of everyone) probably would have prevented me from trying in the future without someone there to encourage the idea of failing forward, which is such an important concept for us to all learn early. With today's episode on “The Neuroscience of Change” I'm hoping that we can all take Sir Ken's advice, and be prepared to be wrong, with the hopes that it somehow moves us forward. Looking back and connecting the many dots over my career, I know I wouldn't be here today on this podcast if an educator didn't sit me down in his office, and show me where he thought I was wrong and could improve my work and career path with this understanding of simple neuroscience as the solution. But it did take action on my part without worrying about the outcome. We've got to be prepared to be wrong first, Sir Ken reminds us. What about you? Do you have ideas that you would like to move forward with—to impact change? Maybe in your school, or to be used in sports with athletes, or in your workplace?  These episodes were created in the how-to format to generate ideas for all of us.  I hope we can all ponder deeply about this, think about where we would like to see change, write down some thoughts and ideas, and see if these ideas can take us to somewhere new, somewhere we've never been before, as we make connections with the neuroscience of change. For returning guests, welcome back, and for those who are new here, I'm Andrea Samadi, author, and educator, with a passion for learning, understanding difficult concepts, and breaking them down so that we can all use and apply the most current research to improve productivity and results in our schools, sports, and modern workplaces. Today's EPISODE #209, on “Using Neuroscience to Inspire Change” we will build off of our last two interviews where we dove deep into why The 7 Habits of Highly Effective People book with Greg Link on EPISODE #207[ii] sold over 40 million copies worldwide, breaking the Covey organization through many obstacles along the way, taking them to where they had never been before not only in North America, but also in Japan, using many of the principles that connects the dots back to simple neuroscience, years before the research could explain their success. Or Blaine Oelkers from EPISODE #208[iii] who showed us how change begins in our mind with “what we think about.” We will continue to stretch our thinking on EPISODE #210 that's being recorded later next week with Dr. Jon Finn, author of The Habit Mechanic[iv] where he will show us how traditional approaches to being our best are outdated and ineffective and will really take our thinking to new heights when he shares the secret science behind an iconic sporting success, Roger Bannister, who is famous for being the first athlete to run the 4-minute mile, but did you know that Bannister's secret advantage had to do with the fact that at Oxford University, Bannister was training to be a medical doctor, and he used his understanding of the inner workings of the body to gain a competitive advantage over all other athletes, making his training “more effective and efficient.” (Page 59, The Habit Mechanic). As we begin this episode, I know there are some things that are very difficult to change and what I'm proposing here isn't easy at all. Beliefs run deep, and require some serious thought. We covered self-belief and identity on EPISODE #199[v] where we could actually see when our identity and self-belief forms in the brain and that this pathway is strengthened with daily practice (whether it's through meditation, a sport, or practicing an academic skill) that we learned from Dr. John Dunlosky's work all the way back to EPISODE #37[vi]. We covered “The Neuroscience of Belief” on EPISODE #173[vii] where we looked at cognitive bias, and challenging our beliefs which is important especially when we follow the most current brain research. I just learned yesterday that something I once believed, is no longer true as new research has already debunked it, and found there is a more effective way. On episode #159[viii], we looked at “The Power of Surprise” and how our brain secretly changes our beliefs, and then EPISODE #146[ix] with Howard Rankin, taught us “How NOT to Think.” The goal of this episode is not to change your mind, or challenge you to believe what I believe, (that an understanding of how our brain works can lead us all to increased productivity and results) but my goal is to show all of us that hearing those words “you are wrong” can actually lead to innovation, like Sir Ken told us, and to keep an open mind as we are learning. Especially as we move ahead with our interview with Dr. Finn next week, where we will see how the most current research leads to innovation, when we are ready to make change, without the fear of failure, or of being wrong. Just look at these examples and think about how “being wrong” could possibly move us forward, to uncover a new way. Right or Wrong? You Tell Me… If you are in the field of education, you'll likely be aware of the reading wars,[x] where one camp believes in teaching phonics versus the whole word, and each camp firmly believes in their methodology. I know I could create a presentation for a group of educators and show how an understanding of the science of reading could make you lean towards having more belief in the need to break words down as we are learning them, (and teach the skill of reading with the brain in mind) but this still might not convince a die-hard fan whose taught reading a certain way their entire career. Is there a right or wrong? Just keep an open mind and see if there could possibly be another way to teach a child to read—with the brain in mind. Like the reading wars, I learned about the “therapy and coaching wars” yesterday, where brain scans that began in the late 1990s now reveal that some of the practices that exist in traditional coaching and therapy are not effective,[xi] as they are not evidence-based. John Norcross, American professor, board-certified clinical psychologist and author in psychotherapy, behavior change and self-help has spent the past 15 years researching what works in psychotherapy, that can be applied to coaching/therapy as well. You can read the links in the show notes of what Dr. Norcross has discovered doesn't work in therapy or coaching, but I want to focus on one particular finding that he mentioned DOES work and that's when the client, or student is “self-initiating, self-motivated, and self-aware—with the ability to self-heal.”[xii] Which brings me back to our EPISODE with Greg Link where he talked about the “secret sauce” of Dr. Covey's success with the 7 Habits book, and he mentioned that the secret to their success came from the fact that people who attended Dr. Covey's events were “self-initiating” or they chose to be there. When they were not forced to attend his events, but chose from their own free will, they participated in an entirely different way than if they were told they had to attend. This is what Dr. Norcross noticed made psychotherapy work, and what Dr. Covey also noticed led to personal change with the 7 Habits. There does appear to be a neuroscience to change, and it has to do with “leaning in” to what you what to learn or accomplish. If you are listening to this podcast, you are also “leaning in” and open to change with the ideas that you are learning. This is how change occurs, one person at a time. Change in the Classroom: Scroll through our episodes and see if there are certain ones that stand out to you as interesting, and listen to those ones to generate new ideas for change and innovation in your school or classroom. I can't list all of them, but do highly recommend EPISODE #56[xiii] with Dr. Lori Desautels on her book “Connections Over Compliance” that rewires our perceptions for discipline in our schools, Greg Wolcott's EPISODE #64[xiv] on “Making Connections with Neuroscience and SEL,” EPISODE #78[xv] with Dr. David A. Sousa on “How the Brain Learns” and EPISODE #111[xvi] with resiliency expert Horacio Sanchez on “Finding Solutions to the Poverty Problem.”   Change in the Sports World: If you work with athletes, don't miss EPISODE #38[xvii] where we connected the daily grind required for success in the sports world to Dr. John Dunlosky's research of the importance of spaced repetition, or EPISODE #116[xviii] and #121[xix] where we saw how exercise impacts academic achievement, #134[xx] on wearable devices that measure and track sleep, strain and recovery, #163[xxi] on reading the emotions in others, and #166[xxii] on accelerating leadership for success in sports and the classroom.  Episode #168[xxiii] with Dr. Bruce Perry and Steve Graner uncovers the importance of teaching and coaching with the brain in mind. As we prepare for our episode with Dr. Finn next week, on “Fine-Tuning Your Brain to Supercharge How You Live, Work and Lead” and think of new ways to inspire creativity and innovation in our workplaces, without being afraid to make mistakes like Sir Ken reminded us, we will dive deep into the science behind habit building.  We will look closely at why some traditional approaches to being our best are outdated and ineffective, with an understanding of cutting edge science to better build our habits, to create higher levels of success in our future. And like Dr. Norcross pointed out, whatever we are learning today, might change in 30 years as new science is revealed…but that shouldn't stop us from looking at change through the lens of neuroscience, with the hope that what we can learn can take us to new heights in the meantime. I hope you enjoy reviewing some of our past episodes, or ones that you find interesting to your field of work, and I'll look forward to seeing you next week with Dr. Finn that I know will take us ALL to new levels of awareness. See you then! REFERENCES: [i] Sir Ken Robinson TED 2006 “Do Schools Kill Creativity?”  https://www.ted.com/talks/sir_ken_robinson_do_schools_kill_creativity?language=en [ii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #207 with Greg Link on “Unleashing Greatness with Neuroscience, Trust and the 7 Habits” https://andreasamadi.podbean.com/e/co-founder-of-coveylink-greg-link-on-unleashing-greatness-with-neuroscience-sel-trust-and-the-7-habits/ [iii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #208 with Blaine Oelkers on “Mastering Your Thoughts, Goals and Life with the WYTAYBA Strategy: What You Think About You Bring About” https://andreasamadi.podbean.com/e/blaine-oelkers-on-mastering-your-thoughts-goals-and-life-with-the-wytaba-strategy-what-you-think-about-you-bring-about/ [iv] Dr. Jon Finn The Habit Mechanic https://www.tougherminds.co.uk/habit-mechanic-overview/ [v] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #199 on “The Neuroscience of Self-Belief and Our Identity” https://andreasamadi.podbean.com/e/brain-fact-friday-on-the-neuroscience-behind-self-belief-and-our-identity/ [vi] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #37 with Dr. John Dunlosky on “Improving Student Success”  https://andreasamadi.podbean.com/e/kent-states-dr-john-dunlosky-on-improving-student-success-some-principles-from-cognitive-science/ [vii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #193 on “The Neuroscience of Belief” https://andreasamadi.podbean.com/e/brain-fact-friday-on-the-neuroscience-of-belief/ [viii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #159 on “The Power of Surprise: How Your Brain Secretly Changes Your Beliefs” https://andreasamadi.podbean.com/e/dr-michael-rousell-on-the-power-of-surprise-how-your-brain-secretly-changes-your-beliefs/ [ix] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #146 with Dr. Howard Rankin on “How Not to Think” https://andreasamadi.podbean.com/e/expert-in-psychology-cognitive-neuroscience-and-neurotechnology-howard-rankin-phd-on-how-not-to-think/ [x] The Reading Wars: Phonics vs Whole Word Published on YouTube August 18, 2020  https://www.youtube.com/watch?v=c7UZP3irJ3I [xi] Dr. John Norcross on What Does Not Work in Psychotherapy https://www.psychalive.org/dr-john-norcross-work-psychotherapy/ [xii] Psychotherapy Relationships That Work: Volume 2, Norcross & Wampold https://www.oxfordclinicalpsych.com/view/10.1093/med-psych/9780190843953.001.0001/med-9780190843953 [xiii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #56 with Dr. Lori Desautels on her book “Connections Over Compliance” https://andreasamadi.podbean.com/e/educational-neuroscience-pioneer-dr-lori-desautels-on-her-new-book-about-connections-over-compliance-rewiring-our-perceptions-of-discipline/ [xiv] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #64 with Greg Wolcott on “Making Connections with Neuroscience and SEL” https://andreasamadi.podbean.com/e/assistant-superintendent-greg-wolcott-on-making-connections-with-neuroscience-and-sel/ [xv] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #78 with David A. Sousa on “How the Brain Learns” https://andreasamadi.podbean.com/e/award-winning-author-david-a-sousa-on-how-the-brain-learns/ [xvi] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #111 with Horacio Sanchez on “Finding Solutions to the Poverty Problem” https://andreasamadi.podbean.com/e/resiliency-expert-and-author-horacio-sanchez-on-finding-solutions-to-the-poverty-problem/ [xvii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #38 with Todd Woodcroft on “The Daily Grind in the NHL” https://andreasamadi.podbean.com/e/assistant-coach-to-the-winnipeg-jets-todd-woodcroft-on-the-daily-grind-in-the-nhl/ [xviii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #116 with Dr. John Ratey on “SPARK: 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/ [xix] 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/ [xx] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #134 with Kristen Holmes from Whoop.com on “Unlocking a Better You: Measuring Sleep, Recovery and Strain” https://andreasamadi.podbean.com/e/kristen-holmes-from-whoopcom-on-unlocking-a-better-you-measuring-sleep-recovery-and-strain/ [xxi] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #163 with Dan Hill on “How to Read the Emotions in Others” https://andreasamadi.podbean.com/e/dan-hill-phd-the-faces-guy-on-how-to-read-the-emotions-in-others-for-schools-sports-and-the-workplace/ [xxii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #166 with Chris Gargano on “Accelerating Leadership for Maximum Results” https://andreasamadi.podbean.com/e/vice-president-executive-producer-of-the-new-york-jets-chris-gargano-on-accelerating-leadership-for-maximum-impact-and-results/ [xxiii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #168 with Dr. Bruce Perry and Steve Graner on “What Happened to You” https://andreasamadi.podbean.com/e/dr-bruce-perry-and-steve-graner-from-the-neurosequential-network-on-what-we-should-all-know-about-what-happened-to-you/  

Jimmy interviews MK, one of his former students, who scored a 180. In this episode they discuss the role expercise can play in LSAT performance as well as ways of dealing with test anxiety. They specifically discuss the book Spark: The Revolutionary New Science of Exercise and the Brain, by John J. Ratey MD.  --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/lsathabits/message Support this podcast: https://anchor.fm/lsathabits/support

Welcome back to the Neuroscience Meets Social and Emotional Learning podcast, episode #197 with a special returning guest, David A Sousa, who we first spoke with back in August 2020 on episode #78[i]. Click here to watch this interview on YouTube https://youtu.be/148InRAxFts On this episode you will learn: ✔︎ What's new with the 6th edition of Dr. David Sousa's "How the Brain Learns" The importance of the cognitive component of social-emotional learning The importance of student engagement, especially through academic teams Connections between Bloom's Taxonomy and current instructional strategies, such as teaming and project/maker learning Strategies that ALL teachers can implement to reduce stress in the classroom and improve student learning/engagement. What happens in the brain when we are learning something new. How to make practice PERMANENT and transfer knowledge into memory. What we can learn from the specialized areas of the brain How the science of reading can help us as teachers with the learning process I'm thrilled to have the chance to speak with David Sousa again, as It was David Sousa's How the Brain Learns book Series[ii]  that is now in its 6th Edition (that includes How the Brain Learns, How the Brain Learns to Read, How the Gifted Brain Learns, and How the Special Needs Brain Learns) that I was given by an educator who put me on the path of helping others to understand how learning occurs in the brain. When reading this series, I was told from other respected colleagues that this book series is one that every educator should read, and after our first interview, was contacted from educators all over the country (and world) with how helpful this series has been for them. How the Brain Leans has helped me as a parent to understand how my own children learn (specifically with reading) and gave me more understanding and patience to help put into practice some of the secrets for accelerating literacy that we have dove into on this podcast, since this first interview with David Sousa, almost 2 years ago now. For those new, or returning guests, welcome back! I'm Andrea Samadi, author, and educator from Toronto, Canada, now in Arizona, and like many of you listening, have been fascinated with learning and understanding the science behind high performance strategies that we can use to improve our productivity in our schools, our sports, and workplace environments. My vision is to bring the experts to you, share their books, resources, and ideas to help you to implement their proven strategies, whether you are a teacher working in the classroom or in the corporate environment. A bit about David Sousa, he's an international consultant in educational neuroscience, has written more than 20 books for educators and parents on ways to use brain research to improve teaching and learning. He has conducted workshops for more than 200,000 educators in hundreds of school districts on brain research and science education at the Pre-K to Grade 12 and university levels. He has presented at national conventions of educational organizations and to regional and local school districts across the United States, Canada, Europe, Australia, New Zealand, and Asia. Dr. Sousa has a bachelor of science degree in chemistry from Bridgewater (Massachusetts) State University, a master of arts degree in teaching science from Harvard University, and a doctorate from Rutgers University. His teaching experience covers all levels. He has taught high school science and has served as a K–12 director of science, a supervisor of instruction, and a district superintendent in New Jersey schools. He has been an adjunct professor of education at Seton Hall University and at Rutgers University. He has received awards from professional associations, school districts, and Bridgewater State University (Distinguished Alumni Award), as well as several honorary doctorates for his commitment and contributions to research, professional development, and science education. He has been interviewed on the NBC Today show, on National Public Radio, and other programs about his work with schools using brain research. He makes his home in south Florida. I would highly recommend watching our first interview together and can't wait to hear what's new to deliver game-changing and brain-changing results for our students. Let's welcome back Dr. David A. Sousa! WELCOME and INTRO Q: Welcome back, David, thank you for coming back on the podcast as a returning guest.  David, I'm sure you will remember me sending you feedback after our first interview from educators around the world who were using How the Brain Learns with their students, and that you know how important this understanding of the brain is for the future of education.  Thank you for your dedication to this field. I know I speak on behalf of everyone who reads your books and gains a deeper understanding of how to teach with our brain in mind as a result. David, as research of the brain continues to evolve, these insights can change the way that we as educators that you call “brain-changers” (and even as parents) guide our students/children towards success. My intro question to you in our first interview was to help orient our listeners with your background and how you became interested in the brain and learning. Can you share where your passion for the brain and learning began, and what you've seen over the years working with educators around the world? Q1: Can we begin with some of the brand-new findings that you have put into this 6th Edition of How the Brain Learns, and expand on the growth of educational neuroscience, since this is the Neuroscience Meets Social and Emotional Learning podcast, and how do you integrate the cognitive component of social and emotional learning? Q2: It was an educator in 2014 who handed me your How the Brain Learns series, and told me the importance of understanding how important this book would be if I wanted to help guide students towards success and I have seen change in the field since then, and especially with the interviews on this podcast over the past 3 years, but what are you seeing? Are schools and teaching changing fast enough as new research emerges? Q3: We are focused this season of the podcast on brain-health and well-being and after some of our interviews last year like Dr. Ratey,[iii] the author of the book, Spark: The Revolutionary New Science of Exercise and the Brain, we can clearly see how important exercise is for academic achievement. How would you suggest we prepare our students to stressful situations like taking tests, or anything they must face that might be stressful?  Q4: I think it's fascinating when we take a trip inside our skulls and look at how the brain learns (acquiring new knowledge and skills). In Chapter 2, you have a diagram that shows how our brain takes in new information and on my last podcast episode, I wanted to show what learning looks like with neurons reaching out to other neurons and making new connections in the brain. Can you explain what happens in the brain, when we are learning something new, and what does the new research reveal is important for students to enjoy the learning process so what they are learning is retained? (Transforming the learning into creative thoughts and products). Q5: In chapter 3, you cover memory, retention and learning. There was so much to this chapter that I found important because it baffles me that I can test my daughter on her spelling test the night before, and sometimes she recalls the words the next day, accurate enough to do well on her spelling test, but other days, the practice we did doesn't stick. What's involved in retaining what we learn, and what could I do to guarantee her practice will be retained? Does practice really make perfect, or what else do we need to consider? Q6: In Chapter 4, on The Power of Transfer, you examine the factors that affect transfer. Most of us know how important prior knowledge is for learning, and you even open up all your books in this series with a “what we already know” section, but I never thought of negative transfer, or something interfering with my learning. What should we all know and understand (general guidelines) for teaching transfer? Q7: In Chapter 5, Brain Organization and Transfer, there's a focus on teaching to the whole brain and this chapter includes some incredible resources (videos) that explain how brain areas are specialized. I found it helpful to know what parts of the brain are involved in reading (from your How the Brain Learns to Read book), or even how the ELL brain is different in How the ELL Brain Learns.  What is important for us to know about the new research and how some regions of the brain are specialized to perform certain tasks? Q8: In chapter 6, you have a quote that hit me as a parent of a child who has struggled with reading because I know how important this skill is for her entire academic career. You quote “one you learn to read; you will be forever free” and I can see it in her eyes how much she wants to learn this skill. How has the science of reading contributed to our understanding of the struggle that students face (whether it's reading, or with mathematics) and what is “productive struggle?” Q9: I could keep asking you questions and know that the content of this book is thorough, with new findings included in this latest edition. Is there something that we have missed, that's new, that you think is important for us to cover? Thank you for your time today, to dive deeper into the 6th Edition of How the Brain Learns with these fresh insights that educators can use to guide their students towards success. For anyone who wants to access this book, I will put the link to it through Corwin Press in the show notes along with the free resources they can access immediately.[iv] https://us.corwin.com/en-us/nam/how-the-brain-learns/book278665 https://us.corwin.com/en-us/nam/how-the-brain-learns/book278665#free-resources RESOURCES: Integrating Social, Emotional and Academic Development: An Action Guide for School Leadership Team by Hank Resnik March 2019 https://www.aspeninstitute.org/publications/integrating-social-emotional-and-academic-development-sead-an-action-guide-for-school-leadership-teams/   Engaging the Rewired Brain by Dr. David A. Sousa Published Dec. 9th, 2015  https://www.amazon.com/Engaging-Rewired-Brain-David-Sousa/dp/1941112250 Mind, Brain and Education by Dr. David Sousa Published July, 2010  https://www.amazon.com/Mind-Brain-Education-Neuroscience-Implications-ebook/dp/B0046W6UDY   REFERENCES:   [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #78 with David A. Sousa on “How the Brain Learns”  https://andreasamadi.podbean.com/e/award-winning-author-david-a-sousa-on-how-the-brain-learns/ [ii] How the Brain Learns by David A. Sousa https://us.corwin.com/en-us/nam/how-the-brain-learns/book278665 [iii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #116 “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] How the Brain Learns 6th Edition FREE RESOURCES https://us.corwin.com/en-us/nam/how-the-brain-learns/book278665#free-resources

Have you ever had a workout that left you feeling really good for the rest of the day? What about the clarity and energy that lasts for hours after a good jog or run? Well, there is a reason for that and in this series of podcast episodes I'm going to share some of the incredible studies and my favorite quotes and stories from the book, "Spark: The Revolutionary New Science of Exercise and the Brain" by John J. Ratey, MD with Eric Hagerman. I highly recommend this book if you are a trainer or coach, or if you have symptoms of depression, anxiety, or ADHD. This series is going to be so eye-opening and helpful for you, but the book (audio or regular) will change your life. So, do yourself a favor and get this book. I would love to hear your thoughts and experience regarding this topic. If you'd like me to cover more books like this, let me know that too! As always, train rugged and I'll see you next time on The Sandbag Queen Show. P.s. Are we friends on the Gram yet? If not, check it out here and please say hello! --- Support this podcast: https://anchor.fm/the-sandbag-queen/support

Have you ever had a workout that left you feeling really good for the rest of the day? What about the clarity and energy that lasts for hours after a good jog or run? Well, there is a reason for that and in this series of podcast episodes I'm going to share some of the incredible studies and my favorite quotes and stories from the book, "Spark: The Revolutionary New Science of Exercise and the Brain" by John J. Ratey, MD with Eric Hagerman. I highly recommend this book if you are a trainer or coach, or if you have symptoms of depression, anxiety, or ADHD. This series is going to be so eye-opening and helpful for you, but the book (audio or regular) will change your life. So, do yourself a favor and get this book. I would love to hear your thoughts and experience regarding this topic. If you'd like me to cover more books like this, let me know that too! As always, train rugged and I'll see you next time on The Sandbag Queen Show. P.s. Are we friends on the Gram yet? If not, check it out here and please say hello! --- Support this podcast: https://anchor.fm/the-sandbag-queen/support

Show Notes:IntroductionOur second episode!Listen to our first episode here: https://rss.com/podcasts/movementasmedicine/Today's Discussion Point: “What goes into creating an amazing client experience?”The Over-delivery checklistHow to Win Friends and Influence PeopleNever Lose a Customer AgainRaving FansTaking people's "temperature"It's everyone's jobConnection, Instruction, Modification!Brendon's Article - I'm a personal trainer and here's why I'm not afraid of Peloton, Mirror, Tonal, NordicTrack, or the Nike Training Club/Future Apps replacing me."To Sell is Human" Tell me About that Book Podcast w/ Anthony RennaCNP - Certified Nice Person ArticleBook Club recommendations:Kevin: Spring Chicken: Stay Young Forever (or Die Trying)Brendon: Go Wild: Eat Fat, Run Free, Be Social, and Follow Evolution's Other Rules for Total Health and Well-being & Spark: The Revolutionary New Science of Exercise and the Brain by John RatayWhat's coming up?CFSC Level 1 Certification | February 20th, 2022 - Niles, ILCFSC Level 1 Certification | February 27th, 2022 - Los Altos, CAMBSC winter seminarKevin is speaking at The Raise the Bar Conference in OrlandoCFSC Happy Hour with Megan Pomarensky

Eleanor and Kristen talk about Spark: Can your muscles take care of your brain? Listen in while The Health Geeks, Kristen and Eleanor, highlight concepts presented in “Spark: The Revolutionary New Science of Exercise and the Brain” by John J Ratey, MD

John Warkentin is a 4th generation grain farmer in Saskatchewan, Canada, a commercial real estate appraiser and develops rental apartments!  John discusses how his hyperactivity created anxiety and interfered with his family life and experience.  John redefined “productivity” in order to regain control of self-care and family life.  John's ADHD strength is the ability to hyperfocus to create solutions and ideas!  Best line from John: “Working to look normal – is a WASTE of ENERGY!”   Books referenced in the discussion:  Spark: The Revolutionary New Science of Exercise and the Brain – John J. Ratey, M.D.  Driven To Distraction – Edward M. Hallowell, M.D. and John J. Ratey, M.D.  ADHD 2.0  – Edward M. Hallowell, M.D. and John J. Ratey, M.D.   We would like to hear from you!  Please send show ideas, questions, or feedback to questions@theimpulsivethinker.com and join our mailing list at our website. Follow us on Facebook and LinkedIn.   André Brisson can also be found on LinkedIn.   Produced By Tactical Breakthroughs 

Best selling author John J. Ratey, MD is an Associate Clinical Professor of Psychiatry at Harvard Medical School and an internationally recognized expert in Neuropsychiatry. He has published over 60 peer-reviewed articles, and 11 books published in 17 languages. With the publication of  Spark-The Revolutionary New Science of Exercise and the Brain, Dr. Ratey has established himself as one of the world's foremost authorities on the brain-fitness connection.  See full show notes at www.northstarsleepschool.com/podcast.

Our guest for this episode is Martin Pazzani. Our conversation explores the breakthroughs in exercise technology that help older adults maintain brain health. We discuss the ways that exercise stimulates new neural pathways. This is through the creation of a protein called BDNF. Can exercise protect us from cognitive decline? We also touch on the science of loading the physical and cognitive systems at the same time. From here, our guest describes this concept of “dual task exercises” and how it is influencing new exercise programs. And, we learn more about why hiking and mountain climbing are ideal forms of exercise for seniors. Highlights of this conversation: What is brain derived neurotropic factor (BDNF) and how is it associated with nerve growth in the brain?Why has the fitness industry put less emphasis on fitness for seniors? What does the research say about dual tasking? Most importantly, can adding a second mental exercise increase the benefits of routine physical activity? Finally, we ask if these strategies can delay mental decline, i.e., dementia. Join us for this exciting and inspirational conversation about activating our brain and our body for years ahead. CLICK HERE TO LISTEN ON APPLE PODCASTS Mini Bio Martin Pazzani is the author of Secrets of Aging Well: Get Outside." From his decades in the fitness industry, he is the founder of a new brain fitness company, Act!vate Brain & Body. Martin is a TED Speaker, and a mountaineer who has hiked and climbed 100,000,000 uphill steps across 7 continents, over 50 years. His background is in in mega-company marketing and strategy, including Bally Fitness. He has held positions at Madison Avenue advertising agencies, was a CEO in the music business, and has many years in the fitness business. He's now a serial entrepreneur focused on longevity, brain health, and anti-aging techniques. It's fair to say that Martin is on a mission to reinvent the fitness business as upstream preventive health care. In so doing, he believes we can radically change the trajectory of aging. Items Mentioned for Our Listeners Website for Act!vate Brain and Body Martin's book: Secrets of Aging Well: Get Outside: The Fitness You Can't Get in a Gym - Be Healthier, Recharge Your Brain, Prevent Burnout, Find More Joy, and Maybe Live to be 100 Book reference, Spark: The Revolutionary New Science of Exercise and the Brain by John Raity Podcasting Award Feedspot RSS News Reader has selected the Living to 100 Podcast as among the Top 20 Aging Podcasts You Must Follow in 2021. Thanks to all of our listeners for tuning in, and to our guests for the great conversations.

Our guest for this episode is Martin Pazzani. Our conversation explores the breakthroughs in exercise technology that help older adults maintain brain health. We discuss the ways that exercise stimulates new neural pathways. This is through the creation of a protein called BDNF. Can exercise protect us from cognitive decline? We also touch on the science of loading the physical and cognitive systems at the same time. From here, our guest describes this concept of “dual task exercises” and how it is influencing new exercise programs. And, we learn more about why hiking and mountain climbing are ideal forms of exercise for seniors. Highlights of this conversation: What is brain derived neurotropic factor (BDNF) and how is it associated with nerve growth in the brain?Why has the fitness industry put less emphasis on fitness for seniors? What does the research say about dual tasking? Most importantly, can adding a second mental exercise increase the benefits of routine physical activity? Finally, we ask if these strategies can delay mental decline, i.e., dementia. Join us for this exciting and inspirational conversation about activating our brain and our body for years ahead. Mini Bio Martin Pazzani is the author of Secrets of Aging Well: Get Outside." From his decades in the fitness industry, he is the founder of a new brain fitness company, Act!vate Brain & Body. Martin is a TED Speaker, and a mountaineer who has hiked and climbed 100,000,000 uphill steps across 7 continents, over 50 years. His background is in in mega-company marketing and strategy, including Bally Fitness. He has held positions at Madison Avenue advertising agencies, was a CEO in the music business, and has many years in the fitness business. He's now a serial entrepreneur focused on longevity, brain health, and anti-aging techniques. It's fair to say that Martin is on a mission to reinvent the fitness business as upstream preventive health care. In so doing, he believes we can radically change the trajectory of aging. Items Mentioned for Our Listeners Website for Act!vate Brain and Body Martin's book: Secrets of Aging Well: Get Outside: The Fitness You Can't Get in a Gym - Be Healthier, Recharge Your Brain, Prevent Burnout, Find More Joy, and Maybe Live to be 100 Book reference, Spark: The Revolutionary New Science of Exercise and the Brain by John Raity Podcasting Award Feedspot RSS News Reader has selected the Living to 100 Podcast as among the Top 20 Aging Podcasts You Must Follow in 2021. Thanks to all of our listeners for tuning in, and to our guests for the great conversations.

From "Fairy Forests" to the "Snow Elves," we chat with Tahoe fitness expert Amy Renn about her experiences teaching yoga to kids and keeping her own family (and self!) fit and outdoors. Amy holds a Masters of Science in Kinesiology and Sports Performance and currently operates a mountain bike skills company (A Singletrack Mind - https://asingletrackmind.com) with her husband, Dylan Renn. Amy mentioned the book Spark: The Revolutionary New Science of Exercise and the Brain - https://www.barnesandnoble.com/w/spark-john-j-ratey/1100270181?ean=9780316113519 and a favorite parenting podcast called Sunshine Parenting - https://sunshine-parenting.com/podcast-2/. Small Talk Tahoe theme music is by Audionautix.com. Learn more about KidZone Museum by booking a Discovery Tour at http://kidzonemuseum.org/tours/ --- Send in a voice message: https://podcasters.spotify.com/pod/show/small-talk-tahoe/message

Table of Contents President's Message: Blindness Should Not Be a Barrier to Good Health or Good Health Care, by Dan Spoone Convention Sneak Preview, by Janet Dickelman Continuing Education and Professional Development News, by Carla Ruschival The New $20: A Chance for Accessible Currency, by Dan Spoone Summary of the February Board Meeting, by Penny Reeder “Get Up & Get Moving:” A Campaign out of Isolation for Full Inclusion & Independence, by Tony Stephens Get Exercise and Support an ACB Affiliate at the Same Time, by Judy Wilkinson Enjoy the Perks of Engaging with Your Neighbor, by Larry Johnson A Review of ‘Spark: The Revolutionary New Science of Exercise and the Brain,' by Doug Powell Massage as an Antidote to Stress, by Koni Sims The Room, by Ann Chiappetta Affiliate News Here and There, edited by Cynthia G. Hawkins High Tech Swap Shop Never Give Up and Never, Never Give In, by Ilana Breger ACB Officers, ACB Board of Directors, ACB Board of Publications Accessing Your ACB Braille and E-Forums

Welcome back to the Neuroscience Meets Social and Emotional Learning Podcast, episode #121 with the former PE teacher from Naperville, IL, Paul Zientarski. Watch the interview on YouTube here. Hello and Welcome back! I’m Andrea Samadi, a former educator who has been fascinated with learning the science behind high performance strategies in schools, sports and the workplace, for the past 20 years. If you have been listening to our podcast for some time, you will know that we’ve uncovered that if we want to improve our social and emotional skills, and experience success in our work and personal lives, it all begins with putting our brain health first. We’ve mentioned that exercise is one of the top 5 health staples that’s a known brain-health and Alzheimer’s prevention strategy, from our episode #87[i]  helping us to take our results, productivity and health to these higher levels.  Ever since I came across John J Ratey’s book Spark[ii], I have been drawn in, wanting to learn more, so that I can share his research you, with the hope that something he has uncovered, inspires you, like it inspired me, and that together, we make improvements, even small ones, in our lives, that lean us closer towards the health and wellness that we need these days. Today, I am so excited to introduce you to Paul Zientarski, the physical education coordinator from Naperville’s Central High School as well as the football coach who worked closely with Phil Lawler to attain the profound results that put Naperville on the map for outstanding academic achievement with their Zero Hour PE Program. John Ratey described Paul Zientarksi in Spark as “a grey-haired furnace of a man with steady eyes and a fact-is fact delivery with the presence of Mike Ditka and Bill Parcells rolled into one figure of authority.”(Spark, Page 18).  This paints the picture of one tough coach, with high expectations and no room for messing around. I have worked with a couple of PE teachers who had this same reputation in the toughest schools in the West end of Toronto, and found that there was always a softer side to this tough exterior, that I felt when I watched Mr. Zientarski’s TED TALK.[iii] You can see for yourself or go to his website where you can learn more about his Learning Readiness PE Program[iv] that reveals the passion he has for his students to learn, and be healthy at the same time. What excites me the most as I am preparing my interview questions for coach, they called Mr. Z, is that not only did he have the vision for what he expected of his team, school and players, but that he had the vision of the “Smart Jock” back then, before everyone was talking about the importance of neuroscience in the classroom. Dr. Ratey recalled saying that when he first met Mr. Z, he was shocked that he heard these coaches saying things he never expected coaches to be saying. He quoted Mr. Z saying, “In our department, we create the brain cells, and it’s up to the other teachers to fill them” (Spark, Page 19) with regards to their academics. I’ve thought long and hard about the questions I want to ask Paul Zientarski, whose presence has been described as that of “a seasoned U-boat commander” (Spark, Page 22) with the hopes that something he says, lights a Spark for the listener, to do something, take some action, using the immense wisdom that transformed Naperville’s well-oiled PE Program. Let’s hear from Mr. Z! Welcome Paul Zientarski! What an honor to have this opportunity to speak with you. Thank you very much for joining me on the podcast today. What part of the country have we reached you today? Q1: Paul, can you take us back to when Phil Lawler[v] (who I was sorry to see lost his battle with Cancer in April, 2010) first came to you with this idea for this new PE program. Dr. Ratey said that it took the longest time to convince you. What do you remember about this new PE idea and what made you want to give it a shot? Q2: As the movement grew, and the media attention caught a hold of what you were building at Naperville, from Newsweek, to your appearance in Morgan Spurlock’s Super Size Me Documentary[vi],  how did you start to make the connection between what you were doing, the results you were creating, and the brain, to begin your work studying neuroscience back then? Q3: Who were you studying? What were other teachers saying as you began to share what you were learning? Did you receive any pushback from anywhere? Q4: When schools began cutting PE, how did you make sure your vision that I see you’ve created with your Learning Readiness PE[vii] kept going? Q5: What drew me in when I first heard about you, was your vision for the “Smart Jock” years before it was “in.” I hear all the researchers talking about how it’s the kids who look after their brain, who might have not be the coolest kid in school because they are kind of nerdy, not the typical jock we might have remembered back in school, but nerdy is in, and smart, from what I see, are those kids who work hard, with an understanding of their brain (health, nutrition etc). When did you first notice the need to recognize and reinforce this new stereotype? Q6: What exactly did zero-hour PE entail and how did you motivate students to put in the hard work needed to attain the results? Q7: I liked seeing a student mention that she took the skills you taught her in high school into college, and when she was stressed with her work in college, would run up the stairs to manage this stress. What do you think it was that took these students, and made them life-long exercisers? Q8: Were there any concerns with pushing these students too hard and causing injury? (liability) and did any parents protest this rigorous PE program before the results were clear? Q9: I love how Dr. Ratey compared you to Mike Ditka and Bill Parcels, 2 of the toughest head coaches in football history. With that being said, and knowing there’s always a soft side to the toughest coaches, how did you know how hard to push these kids? I know we can all go a bit more than our limits, but what was your strategy for this? Q10: If someone is listening to this podcast, and wants to learn more about you and your program Learning Readiness PE, what’s the best way? https://learningreadinesspe.com/ Thank you so much for your time today Paul, for sharing the legacy you have built redefining PE class, reinforcing the “Smart Jock” with our next generation’s brain health in mind. It’s a true honor to have had this opportunity to speak with you. Have a wonderful day! RESOURCES: Exercise Appears to Improve Brain Function Among Younger People Dec. 18, 2006 by Melissa Mitchell https://news.illinois.edu/view/6367/206773 Dr. Chuck Hillman https://cos.northeastern.edu/people/charles-hillman/   REFERENCES: [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #87 with Andrea Samadi on “The Top 5 Brain Health and Alzheimer’s Prevention Strategies”   https://www.achieveit360.com/the-top-5-brain-health-and-alzheimers-prevention-strategies-with-andrea-samadi/  [ii] Spark: The Revolutionary New Science of Exercise and the Brain by John J. Ratey, MD (January 10, 2008) https://www.amazon.com/dp/B07D7GQ887/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1 [iii] Want Smarter, Healthier Kids? Try Physical Education! Paul Zientarski Published on YouTube May 26, 2015 https://www.youtube.com/watch?v=V81cO8xyMaI [iv] https://learningreadinesspe.com/ [v] Remembering PE Advocate Phil Lawler by Michael Popke for Athletic Business April 2010 https://www.athleticbusiness.com/people/remembering-p-e-advocate-phil-lawler.html [vi] http://wjhmspe.weebly.com/super-size-me.html [vii] https://learningreadinesspe.com/

Welcome back to the Neuroscience Meets Social and Emotional Learning Podcast, for Brain Fact Friday and episode #119. Hello and Welcome back! I’m Andrea Samadi, a former educator who has been fascinated with learning the science behind high performance strategies in schools, sports and the workplace, for the past 20 years. If you have been listening to our podcast for some time, you will know that we’ve uncovered that if we want to improve our social and emotional skills, and experience success in our work and personal lives, it all begins with putting our brain health first. As I am working closely with neuroscience researcher, Mark Robert Waldman, and learning new ideas that could help improve results for students in our classrooms, or those in the corporate world, I will share with you what I am learning, with the hopes you can implement the new idea in your life, for immediate, improved results. This week’s brain fact goes right along with the past few episodes where we have been talking about the profound impact that exercise has on our cognitive abilities and mental health. Dr. Daniel Amen, (who we’ve talked a lot about on past episodes) and Dr. John J Ratey would both agree that it’s “simply one of the best treatments we have for most psychiatric problems.”[i] Instead of just one brain fact about the importance of exercise on our brain, I have a few-- to really hit the importance of this brain fact home. Here are Your Brain Facts for This Week: Did You Know That: “Physical activity is crucial to the way we think and feel.” (John J Ratey, MD).   “Children who exercise regularly are likely to do the same as an adult.” (Spark, Page 12) “Statistics show that about half of those who start out with a new exercise routine drop out within six months to a year” (Spark, Page 260) probably because they jump in at a high intensity, it’s too much, and they give up. If you have heard our past 2 episodes, you will know that Dr. Ratey wrote the book Spark on this topic after he saw Naperville’s scores on the Trends in International Mathematics and Science Study (TIMSS) where they scored #1 in science and #6 in math, in the world, proving that there was something unique that they had discovered with the correlation of exercise and academic achievement.  Naperville provided a powerful case study that “aerobic activity can transform not only the body, but also the mind.” (Spark, Page 19) Dr. Daniel Amen often talks about the importance of exercise, or walking 5 days a week, like you are late (he would say) for your brain health. He mentions that “blood vessels age, not your brain cells”[ii] and the best way to keep blood vessels healthy so blood flows to your brain, is with moderate exercise. So for such an important brain fact, that two of the most famous brain experts I know, have focused most of their careers teaching the world about, why isn’t everyone taking advantage of this profound impact of exercise on the brain—for our students in our classrooms and for everyone in the workplace looking for increased productivity. It All Begins With Understanding How Our Brain Works Most us have not had the crash course in this topic. Since we know that our brain is involved in everything that we are and everything that we do, it’s important that we understand how it works, especially when it comes to making habits (like implementing a new exercise program) stick. I was speaking with Victoria Sambursky this week (she is working closely with Dr. Ratey with her company Edominance)[iii] with assessments that unlock personality and behavior, and she was asking me about the best way to break a habit. I shared with her what I cover on episode #35 on “Using Your Brain to Break Bad Habits”[iv] since what we must do to break a habit is the exact opposite of what we must do when forming our new habit, like our new exercise routine that we want to start. I Shared with Her—Here’s How We Break Habits and Here’s How We Form New Ones Learning creates a synaptic connection when you are thinking, feeling, or actually doing something new. New neural pathways are formed. I’m sure you have seen the YouTube videos that show how the pathways look in the brain, like a highway.[v] Each time you think that same thought, or do that same action, you strengthen that neural pathway.  Each time you do that new exercise routine, that pathway strengthens. This is how you create a new habit. Breaking a habit is just the opposite; by avoiding certain thoughts, feelings or actions, your impulses or neural connections become weaker and weaker. Just as knowledge and skills are constructed in our brain with focus, they also diminish (or prune away) without the focused attention. As we learn, our dendrites actually grow as they make new synaptic connections. Learning something new happens when we forge these new connections. Think About it This Way: “Neurons that fire together, wire together” and “neurons that are out of sync, fail to link.” If we want to form a new habit, we must practice the new skill over and over again, (wiring and strengthening the pathway) and breaking a habit, means don’t practice the skill—don’t even think about it. It’s easy to see now that “we are what we think about” or “we create our reality” as we do reinforce our neural pathways with the attention to the habits or goals that we want. We even reinforce what we don’t want when we are thinking” I don’t want that piece of pie” or” I don’t want this project to fail” or “I don’t want to lose that game” and so on. The neural pathways for “I don’t want this or that” are being formed! Our brain only knows what we tell it, so we must be very careful with our thoughts, feelings, and actions, as they will reinforce those neural pathways in our brain. In Learning Something New: The Key Ingredient is Motivation Since the brain only hold information it finds to be useful, and discards what is doesn’t need, we have to be sure that when we want to learn something new (for ourselves or for others) that we make the learning relevant, and interesting. The brain will be motivated to learn when it’s exposed to something new, and unfamiliar. How to Motivate Students to Learn and Move with Brain Health in Mind I’m always looking for new ideas to help students learn when searching through social media, and this week I saw something that caught my attention. If you are looking for tools, or ideas on how to motivate your students in the classroom, or kids at home if you are homeschooling, I highly suggest taking a look at the FutureSmart Program[vi] where MassMutual’s Foundation has partnered with the NHL to provide engaging financial education along with movement. The videos are motivating, interesting, and we know they are building the brains of our next generation. If we can encourage our children and students to move, in any possible way, we will be stimulating their thinking skills needed for academic performance.[vii]  A new study suggests that “when academic classes include physical activity, like squats, or running in place, students do better on tests.”[viii] Take a look at this resource for some new ideas that go beyond just movement. They also have financial education and skills to help prepare our next generation to be future-ready. What Does the Latest Neuroscience Research Reveal About Exercise and Our Brain? We know that exercise increases levels of serotonin, norepinephrine, and dopamine—important neurotransmitters that monitor the flow of our thoughts and emotions. You’ve probably heard of serotonin, and maybe you know low levels of it is associated with depression, but even many people don’t know the rest. “They don’t know that toxic levels of stress erode the connections between the billions of nerve cells in the brain or that chronic depression shrinks certain areas of the brain. And they don’t know that, conversely, exercise unleashes a cascade of neurochemicals and growth factors that can reverse this process, physically bolstering the brain’s infrastructure. In fact, the brain responds like muscles do, growing with use, withering with inactivity. The neurons in the brain connect to one another through “leaves” on treelike branches, and exercise causes those branches to grow and bloom with new buds, enhancing brain function at a fundamental level.” John J Ratey We are just starting to learn about the impact on our brain cells with exercise at the gene level and as technology in neuroscience improves, there will be new ways to measure the changes that are happening in the brain. I just learned from Dr. Andrew Newburg, who is a Professor in the Department of Integrative Medicine and Nutritional Sciences and the Director of Research at the Marcus Institute of Integrative Health at Thomas Jefferson University Hospital, from episode #88,[ix] that the changes in brain scan technology make his job very exciting. Like Dr. Ratey mentioned we can see the changes in the brain with exercise, Dr. Newburg says that someone could start a mediation practice today, (or an exercise program) and wonder if they can measure the changes in the brain, and Dr. Newburg would say they can. With time, the frontal lobes of meditators become thicker, and he can see the changes in the brain with Blood/Oxygen Imaging that follows the brain through meditation.  With time, and new technology, it will be very clear that exercise and meditation changes the structure and function of the brain. I’m looking forward to learning what else they discover here. Once We Know How to Create This Heightened State of Well-Being, Where Else Can We Use It? In our podcast episode #27 with Friederike Fabritius, we covered the DNA of success or peak performance[x] which is that brain state where we lose the presence of time and are the most productive. If we can create this heightened state of well-being for our students through exercise, we could also create this environment in our workplaces. Friederike mentioned the importance of having fun with your work, (or with your workouts) releasing the neurotransmitter dopamine, having just enough fear, fun or a challenge to release the neurotransmitter noradrenaline and that with these two factors, focus will occur, and the neurotransmitter acetyl choline will be released to help us to achieve the “flow” that occurs at this heightened level of productivity. These three neurotransmitters must be in place for peak performance to occur and when we hit this level of performance, it’s important that we are able to manage our distractions so that we can stay here for as long as possible for those higher levels of productivity. To Review Our Brain Facts, Let’s See if We Can Gain Some New Insight with Our Brain in Mind “Physical activity is crucial to the way we think and feel.” (John J Ratey, MD).   An understanding of our brain helps us to see why. Rigorous activity helps to put the brain in the right environment for learning to take place. “Children who exercise regularly are likely to do the same as an adult.” (Spark, Page 12) Since they have built the neural pathways in their brain that they reinforce over and over again. The only way they would not keep the same habit as an adult, is if they stopped exercising. And even with this example, we do have incredible muscle memory, for anyone who has ever had to stop their exercise program for a certain amount of time. Your muscles will remember, and your neural pathways will keep strengthening even with your time away. “Statistics show that about half of those who start out with a new exercise routine drop out within six months to a year” (Spark, Page 260) probably because they jump in at a high intensity, it’s too much, and they give up. That’s because most people start off fast and lose motivation when it becomes difficult. Pace yourself, remember that everyone is different, and don’t compare your workout or results to anyone else’s. Find something that you enjoy, and you will be motivated, creating the neurotransmitters you will need to reach those peak performance levels. I hope you’ve enjoyed these Brain Facts, preparing us for our interview with next week with Paul Zientarski, the PE Teacher from Naperville, who will help us to see exactly what was involved with their PE program to reveal such outstanding results. See you next week! REFERENCES: [i] Spark: The Revolutionary New Science of Exercise and the Brain by John J. Ratey, MD (January 10, 2008) https://www.amazon.com/dp/B07D7GQ887/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1 [ii] Dr. Daniel Amen on the Brain Warrior’s Way Podcast “It’s Not Your Brain Cells That Age, it’s Your Blood Vessels” https://brainwarriorswaypodcast.com/its-not-your-brain-cells-that-age-its-your-blood-vessels/ [iii] https://www.endominance.com/company/about-us/ [iv] Neuroscience Meets Social and Emotional Learning Podcast Episode #35 on “Using Your Brain to Break Bad Habits” with Andrea Samadi https://www.achieveit360.com/how-to-use-your-brain-to-break-bad-habits-in-2020/ [v] Neural Plasticity YouTube Uploaded November 6, 2012  https://www.youtube.com/watch?v=ELpfYCZa87g [vi] FutureSmart Program https://www.nhl.com/fans/futuresmart [vii] How Exercise Can Boost Young Brains by Gretchen Reynolds October 8, 2014 https://well.blogs.nytimes.com/2014/10/08/how-exercise-can-boost-the-childs-brain/?_r=0 [viii] Movement During Class Improves Students’ Academic Abilities by Linda Carroll October 21, 2019 https://mobile.reuters.com/article/amp/idUSKBN1X02CZ [ix] Neuroscience Meets Social and Emotional Learning EPISODE #88 with Dr. Andrew Newburg on “Demystifying the Human Brain” https://andreasamadi.podbean.com/e/neuroscientist-andrew-newberg-md-on-neurotheology-spect-scans-and-the-aging-brain/ [x] Friederike Fabritius: “Fun, Fear, and Focus: The Neurochemical Recipe for Achieving Peak Performance” | Talks at Google Published Jan.15, 2019  https://www.youtube.com/watch?v=pWi-oCySuFA

Welcome back to the Neuroscience Meets Social and Emotional Learning Podcast EPISODE #118 with a deep dive into John J. Ratey’s most recent books including the groundbreaking ADHD “Driven to Distraction” with Dr. Edward (Ned) Hallowell, MD, "Spark: The Revolutionary New Science of Exercise and the Brain" that established Dr. Ratey as one of the world’s foremost authorities on the brain-fitness connection and “Go Wild”, that explores how we can achieve optimal physical and mental health by getting in touch with our roots. During our interview together on EPISODE #116[i], we barely scratched the surface of these three books, so I wanted to take the time to dive a bit deeper into each one of them, keeping in mind the top 5 health staples that we focused on with episode #87.[ii] Dr. Ratey’s interview was insightful and many people from around the world emailed me with feedback about how timely and inspiring they thought Dr. Ratey’s research was, especially with where we are in the world today. Dr. Ratey said himself, “If we are going to have to learn to live with COVID, we’re going to have to learn to be well.” (Episode #116) and I thought about how our podcast took a turn from just focusing on social and emotional skills and neuroscience to a serious focus on the importance of health, around Season 3 and episode #71 (which was July 2020-right in the middle of the Pandemic) when I first started to study Dr. Shane Creado, from Dr. Daniel Amen’s offices on the importance of sleep[iii].  It seems to me that we can’t ask our students in our classrooms, or employees in our workplaces to focus on social, interpersonal, emotional or cognitive skills, without first, putting an emphasis on health. The more I Iearned in this area, the more convinced I became of the mind-brain-body connection that inspired me to take a trip to Dr. Amen’s Clinics in Costa Mesa, CA for a brain scan to see what we could learn to improve the health of my family and share these findings on the podcast. After the 3 episodes where I covered the importance of getting your brain scanned,[iv] there was one person who was integral to me meeting new people in the area of health and wellness and that was Luke DePron, the host of the Live Great Lifestyle Podcast[v] from episode #90.[vi] Luke and I became friends through LinkedIn, and I immediately asked if he would come on the podcast as a guest.  Although health is my number one value, and something I block time off each day for, I knew there was so much more that I needed to learn in this area.  We only know what we know, and after looking at Luke’s podcast, I was blown away. I highly recommend going to his website[vii] and looking thorough his episodes. I knew there was so much more I needed to learn in this area, and you will find many different topics that go really deep into the area of health and wellness through Luke’s podcast. After an incredible interview, it was Luke DePron who referred me to Dr. Erik Won and the Wave Neuroscience Team for episode #89[viii], Momo Vuyisich, from episode #93.[ix] and Dr. Daniel Stickler, for episode #96.[x] All of these interviews stretched me to think beyond what I knew before in the area of health and wellness and Luke’s podcast helped me to do this. Then, around September of 2020, after watching Dr. David Perlmutter’s Alzheimer’s: The Science of Prevention Series[xi], I began thinking of who I could get to fill in interviews to cover these top 5 health staples that kept appearing everywhere. I knew I could ask Dr. Shane Creado[xii] to cover the importance of sleep, but I had no idea that he would urge me and my husband to get our brains scanned through Amen Clinics and lead us to a whole new level of understanding of our health. Jason Whittrock from episode #94[xiii] was someone I had followed for a few years on social media, and he really left the impression on me that he was there to help people to get in shape and stay in shape. He just seemed genuine, so I sent him a message through Instagram for the interview, he replied, and before I knew it, he wrote back, and our interview was set. I had the top 5 health staples covered. Now that you see how we found the importance of health and wellness on our podcast, you will see why I dropped everything I was doing when I saw Dr. Ratey’s book “Spark” that focused on getting kids hooked on moving instead of sitting in front of the television or their computers or iPads. If exercise and nutrition could be important for adults, anti-aging and Alzheimer’s Prevention, what could it possibly do for our students? Here’s what I learned: Top Lesson Learned from Spark[xiv] LESSON 1: EXERCISE: The Impact of Physical Activity on Academic Achievement: Dr. Ratey wrote the book Spark after he saw Naperville’s Trends in International Mathematics and Science Study (TIMSS) where they scored #1 in science and #6 in math, in the world, proving that there was something unique that Naperville had discovered with the correlation of exercise and academic achievement.  Naperville provided a powerful case study that “aerobic activity can transform not only the body, but also the mind.” (Spark, Page 19) What was being taught at Naperville that was so unique was a lifestyle. They were teaching fitness instead of sports with a program called Zero Hour PE that was “supported by emerging research showing that physical activity sparks biological changes that encourage brain cells to bind to one another. For the brain to learn, these connections must be made; they reflect the brain’s fundamental ability to adapt to challenges. The more neuroscientists discover about this process, the clearer it becomes that exercise provides an unparalleled stimulus, creating an environment in which the brain is ready, willing, and able to learn.” (Spark, Page, Page 10). What I loved about what they discovered at Naperville with their Zero Hour PE that “prepared students to learn through vigorous exercise” (Spark, Page 11) was that they created life-long habits for choosing exercise as a stress-management tool in college and beyond. Implementing the Zero Hour PE in Your Life Whether you are an educator working in the classroom, or an employee working in the corporate world, this concept can be easily implemented to get you into a state of heightened awareness before learning, or before you need to sit and work for long periods of time at your desk. I will be interviewing Paul Zientarski, who worked closely with Naperville’s study through his work in PE at the high school, next week, and he does have clear ideas on how to implement a program like Naperville’s with his Learning readiness PE Program[xv], but until then, think of ways that you could encourage students to get this aerobic activity before class, or what types of programs could you set up in the workplace to encourage high impact aerobic activity before the workday begins. It’s clear that “aerobic activity has a dramatic effect on adaptation, regulating systems that might be out of balance and optimizing those that are not—it’s an indispensable tool for anyone who wants to reach his or her full potential.” (Spark, Page 10). Top Lesson Learned from Go Wild[xvi] There were many lessons in Go Wild that were important, that stemmed from the fact that we must understand that “our happiness is greatly dependent on our biological well-being” but the one I picked out was focused on sleep, since it’s one of the top 5 health staples that we’ve been talking about the past few months. LESSON 2: THE OBESITY/SLEEP CONNECTION “Put college students on four hours of sleep a night, and then give them a glucose tolerance test, and they look prediabetic[xvii] (meaning they have a higher-than-normal blood sugar level). Food consumption goes up.” (Go Wild, Page 127) This explains insulin resistance, (which is when cells in your muscles, fat and liver don’t respond well to insulin and can’t use glucose from your blood as energy. To make up for it, your pancreas makes more insulin. Over time, your blood sugar levels go up)[xviii] provoked solely by lack of sleep. Obesity and sleep loss have long been associated, but the research has finally found out why.  “Researchers based at the University of Colorado found that sleep deprivation did indeed show a marked increase in weight gain, even with no measurable decline in activity or in energy expenditure. Instead, the experience disrupted the body’s signaling pathways associated with the insulin response, particularly a set of hormones that signal satiety: ghrelin, leptin, and peptide YY. As a result, people ate more—especially women, especially in the evening.” (Go Wild, Page 127). The connection between sleep and weight loss is something I also heard from the CEO of Fisher Wallace Laboratories Kelly Roman, on episode #108 on “Wearable Medical Devices for Anxiety, Depression and Sleep/Stress Management”[xix] and Dr. Daniel Stickler from episode #96[xx]. Implementing this Knowledge in Our Daily Life: How Can You Improve Your Sleep? Now has never been a better time for all of us to take our sleep seriously. I have just spent the last month measuring my sleep, using the Fisher Wallace Sleep Device, and plan to release my results next week that will help all of us learn new ways to improve our sleep, but until then, I recommend going back to some of our podcasts that dive deep into the importance of sleep, like episode #71 on Self-Regulation and Sleep with a Deep Dive into Dr. Shane Creado’s “Peak Sleep Performance for Athletes”[xxi] or episode #85 with Dr. Sarah McKay on “High Performing Brain Health Strategies that We Should All Know About and Implement.”[xxii] Top Lesson Learned from Driven to Distraction[xxiii] LESSON 3: ADD/ADHD: How to Get the Most out of Life with Attention Deficit Disorder Driven to Distraction was first released in 1994, and Dr. Ratey was worried that people would think the book had to do with driving, instead of understanding Attention Deficit Disorder. This first book went on to sell over a million copies and “sparked” an understanding of this “neurological disorder that causes a range of behavior problems such as having trouble focusing on school or work, following instructions, completing tasks as well as difficulties with impulse control and appropriate social interactions.”[xxiv] I had no idea that “15 million people (in the USA) have (ADD/ADHD), both children and adults.” (Driven to Distraction, Page 432) and it made me think back to my visit to Dr. Amen’s Clinic for my brain scan and the X test that we had to do before our scan to test for ADD. If you listened to part 3 of the brain scan series, where I gave the results of my brain scan, I mention the X test we had to take that was designed to identify whether someone has ADD (Attention Deficit Disorder) or not. I also mention actress Laura Clery’s SPECT SCAN results that showed she clearly had ADD.[xxv] Implementing This Knowledge in Your Daily Life? Do YOU Have ADD? If you are listening to this episode, and wonder if your short attention span, distractibility, or procrastination could be ADD, there is a test that you can do right now that can help guide you towards some answers. This online test is through Amen Clinics and wasn’t far off from some of the pre-brain scan testing we had to do. If you would like to learn more about yourself, take this test and see what you learn.[xxvi] You can take this 4 minute test, and learn if you have it or not, and you will receive tips on what you can do about it. This, coupled with Dr. Ratey’s book, Driven to Distraction, will provide you with the understanding and strategies you will need to learn how to gain some control back in your life. Just to review: LESSON 1: EXERCISE: The Impact of Physical Activity on Academic Achievement: LESSON 2: THE OBESITY/SLEEP CONNECTION: Improving Health by Improving Sleep LESSON 3: ADD/ADHD: How to Get the Most out of Life with Attention Deficit Disorder These 3 lessons all tie back into the TOP 5 health staples (sleep and exercise) and we’ve added a new one with the understanding of ADD/ADHD that is one of the most misunderstood illnesses today. The more we can learn about our health and well-being, the better prepared we can be to become proactive with our life, health and future. Some wise words from John J Ratey to end this episode: “Getting older is unavoidable, but falling apart is not.” John J Ratey I hope this episode will Spark an interest in you to read Dr. Ratey’s books, so that you can take his wisdom and apply it to your life for improved results. See you on Friday for our next Brain Fact Friday episode. REFERENCES: [i] Neuroscience Meets Social and Emotional Learning Podcast Episode #116 with John J Ratey, MD on “The Revolutionary New Science of Exercise and the Brain” https://andreasamadi.podbean.com/e/best-selling-author-john-j-ratey-md-on-the-revolutionary-new-science-of-exercise-and-the-brain/ [ii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #87 with Andrea Samadi on “The Top 5 Brain Health and Alzheimer’s Prevention Strategies”  https://www.achieveit360.com/the-top-5-brain-health-and-alzheimers-prevention-strategies-with-andrea-samadi/   [iii] Neuroscience Meets Social and Emotional Learning Podcast Episode #72 with Andrea Samadi “Deep Dive into Shane Creado’s Peak Sleep Performance for Athletes” https://andreasamadi.podbean.com/e/self-regulation-and-sleep-with-a-deep-dive-into-dr-shane-creados-peak-sleep-performance-for-athletes/ [iv] Neuroscience Meets Social and Emotional Learning Podcast Episodes #82, #83 #84 https://www.achieveit360.com/how-a-brain-scan-changed-my-brain-and-life-with-doug-sutton/ https://www.achieveit360.com/what-is-a-spect-imaging-brain-scan-and-how-exactly-can-it-change-your-life-with-andrea-samadi-part-2/ https://www.achieveit360.com/how-a-spect-scan-can-change-your-life-part-3-with-andrea-samadi/ [v] Luke DePron, Live Great Lifestyle Podcast https://podcasts.apple.com/us/podcast/live-great-lifestyle/id1375402072 [vi] Neuroscience Meets Social and Emotional Learning Episode #90 with Luke DePron on “Neuroscience, Health, Fitness and Growth.” https://andreasamadi.podbean.com/e/host-of-the-live-great-lifestyle-podcast-luke-depron-on-neuroscience-health-fitness-and-growth/ [vii] https://www.livegreatlifestyle.com/podcast/ [viii] Neuroscience Meets Social and Emotional Learning Episode #89 with the President of Wave Neuroscience Dr. Erik Won on “Ground-Breaking Technology That is Changing the Future of Mental Health” https://andreasamadi.podbean.com/e/president-of-wave-neuroscience-dr-erik-won-on-ground-breaking-technology-that-is-changing-the-future-of-mental-health/ [ix] Neuroscience Meets Social and Emotional Learning Podcast #93 with Dr. Momo Vuyisich on “Improving the Health of Your Microbiome, Preventing and Reversing Chronic Disease.”  https://andreasamadi.podbean.com/e/dr-momo-vuyisich-on-improving-the-health-of-your-microbiome-preventing-and-reversing-chronic-disease/ [x] Neuroscience Meets Social and Emotional Learning Podcast #96 with Dr. Daniel Stickler on “Expanding Awareness for Limitless Peak Performance, Health, Longevity and Intelligence.” https://andreasamadi.podbean.com/e/dr-daniel-stickler-on-expanding-awareness-for-limitless-peak-performance-health-longevity-and-intelligence/ [xi] Dr. David Perlmutter’s Science of Prevention Series https://www.drperlmutter.com/alzheimers-the-science-of-prevention-2020-air-dates/ [xii] Neuroscience Meets Social and Emotional Learning Episode #72 with Dr. Shane Creado on “Sleep Strategies That Will Guarantee a Competitive Advantage.”   https://www.achieveit360.com/dr-shane-creado-on-sleep-strategies-that-will-guarantee-a-competitive-advantage/ [xiii] Neuroscience Meets Social and Emotional Learning Episode #94 with Jason Whittrock on “Nutrition, Intermittent Fasting and the Ketogenic Diet” https://www.achieveit360.com/personal-trainer-and-fitness-model-jason-wittrock-on-nutrition-intermittent-fasting-and-the-ketogenic-diet/ [xiv] Spark: The Revolutionary New Science of Exercise and the Brain by John J. Ratey, MD (January 10, 2008) https://www.amazon.com/dp/B07D7GQ887/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1 [xv] Paul Zientarski (Naperville) and his Learning Readiness PE Program https://learningreadinesspe.com/ [xvi] Go Wild: Eat fat, Run Free, Be Social, and Follow Evolution’s Other Rules for Total Health and Well-Being by John J. Ratey, MD and Richard Manning (June 3, 2014) https://www.amazon.com/Go-Wild-Free-Afflictions-Civilization-ebook/dp/B00FPQA66C [xvii] https://www.cdc.gov/diabetes/basics/prediabetes.html [xviii] https://www.webmd.com/diabetes/insulin-resistance-syndrome [xix] Neuroscience Meets Social and Emotional Learning Episode #108 with Kelly Roman on “Wearable Medical Devices for Anxiety, Depression and Sleep/Stress Management.” https://www.achieveit360.com/ceo-of-fisher-wallace-laboratories-kelly-roman-on-wearable-medical-devices-for-anxiety-depression-and-sleep-stress-management/ [xx] Neuroscience Meets Social and Emotional Learning Podcast #96 with Dr. Daniel Stickler on “Expanding Awareness for Limitless Peak Performance, Health, Longevity and Intelligence.” https://andreasamadi.podbean.com/e/dr-daniel-stickler-on-expanding-awareness-for-limitless-peak-performance-health-longevity-and-intelligence/ [xxi] Neuroscience Meets Social and Emotional Learning Episode #71 on a Deep Dive into Dr. Shane Creado’s “Peak Sleep Performance for Athletes” https://www.achieveit360.com/self-regulation-and-sleep-with-a-deep-dive-into-dr-shane-creados-peak-sleep-performance-for-athletes/ [xxii] Neuroscience Meets Social and Emotional Learning Episode #85 with Dr. Sarah McKay on “High Performing Brain Health Strategies that We Should All Know About and Implement.” https://www.achieveit360.com/neuroscientist-dr-sarah-mckay-on-high-performing-brain-health-strategies-that-we-should-all-know-about-and-implement/ [xxiii] Driven to Distraction Revised: Recognizing and Coping with Attention Deficit Disorder From Childhood through Adulthood by Edward M Hallowell, MD and John J. Ratey MD. September 13, 2011. https://www.amazon.com/Driven-Distraction-Revised-Recognizing-Attention/dp/0307743152 [xxiv] What is Attention Deficit Disorder by Dr. Daniel Amen https://www.amenclinics.com/conditions/adhd-add/ [xxv] Actress Laura Clery SPECT Scan Results with Dr. Amen https://www.facebook.com/watch/?v=3472842882747938 (start video at 4 minutes where she arrives at Dr. Amen’s Clinic). [xxvi] ADD Test by Amen Clinics https://addtypetest.com/

Welcome back to the Neuroscience Meets Social and Emotional Learning Podcast EPISODE #116, with best-selling author Dr. John Ratey[i],  who is also an Associate Clinical Professor of Psychiatry at Harvard Medical School and an internationally recognized expert in Neuropsychiatry. He has published over 60 peer-reviewed articles, and 11 books published in 17 languages, including the groundbreaking ADHD “Driven to Distraction” series with Dr. Edward (Ned) Hallowell, MD. With the publication of "Spark:The Revolutionary New Science of Exercise and the Brain", Dr. Ratey has established himself as one of the world's foremost authorities on the brain-fitness connection. His most recent book, “Go Wild”, explores how we can achieve optimal physical and mental health by getting in touch with our caveman roots, and how we can “re-wild” our lives. Dr. Ratey lives in Cambridge, Massachusetts, and Los Angeles. Watch the interview on YouTube here.  On this episode you will learn: ✔︎ Who inspired Dr. Ratey to connect exercise and nutrition to the brain, health and learning? ✔︎ Are some people born runners, meant for exercise and others are not? ✔︎ What happens to the brain after exercise so that it's primed for learning? ✔︎ What is the "disease of civilization" that we all face at some point in our life, before we learn the foods that we should eat and foods we should avoid? ✔︎ What is the lesson we should all understand about carbs/sugar/good fats/insulin and glucose? ✔︎ What is BDNF and why is it so important for brain health? ✔︎ How did one school in Chicago inspire Dr. Ratey to write the book Spark? Hello and Welcome back! I’m Andrea Samadi, a former educator who has been fascinated with learning the science behind high performance strategies in schools, sports and the workplace, for the past 20 years. If you have been listening to our podcast for some time, you will know that we’ve uncovered that if we want to improve our social and emotional skills, and experience success in our work and personal lives, it all begins with putting our brain health first. We’ve mentioned that daily exercise is one of the top 5 health staples that’s a known brain-health and Alzheimer’s prevention strategy, from our episode #87[ii]  helping us to take our results, productivity and health to these higher levels. I can’t tell you how excited I am to have come across our guest today, from a referral from someone who was interviewing me a couple of weeks ago.  I always participate in Anna Alba’s “Thriving Parents, Happy Student[iii]” Summit, and this year, she asked me “have you read Dr. Ratey’s book called Spark: The Revolutionary New Science of Exercise and the Brain” and I had not. After I had read just the first few pages of his book, I learned about a school in Chicago, called Naperville[iv], that provides a powerful case study on how aerobic activity can transform not only the body, but also the mind.  I started making connections between the direction our podcast took last year with Dr. David Perlmutter’s Science of Prevention Series from episode #87 where exercise was listed as a top 5 health staple and Alzheimer’s prevention strategy, and now there was a book all about how this one school was using exercise to transform their student’s academic performance.  It took me back to my early days as an educator, and when I used exercise to calm down my students who were labelled behavioral. I was probably onto something back then, without even knowing it. After I learned about the study and research from Naperville, I asked Greg Wolcott, the Assistant Superintendent of Teaching and Learning from episode #64 and one of our first episodes #7, if he had heard of this school and the research and he had.  He let me know that Naperville is about 20 minutes from him and he said “I have based interventions with several schools off the research and found MTSS interventions to have the strongest effect after PE.” I emailed Dr. Ratey immediately (it was late in the evening) and asked if he would come on the podcast as a guest, and he responded right away and agreed to set up our interview. His book Spark was about cementing the idea that “exercise has a profound impact on cognitive abilities and mental health. It is simply one of the best treatments we have for most psychiatric problems.”[v] I couldn’t have been more excited about speaking with him. Well, I could, and I was! When I began reading his most recent book, Go Wild: Eat fat, Run Free, Be Social, and Follow Evolution’s Other Rules for Total Health and Well-Being[vi] I almost dropped my phone when I read the last page of his Foreword, when I learned that it was written by Dr. David Perlmutter[vii], whose Alzheimer’s The Science of Prevention Series[viii] inspired our podcast to take a turn towards health and wellness last summer. Let’s hear from Dr. Ratey! Welcome Dr. Ratey, thank you for taking the time to speak with me today. Q1: Before we get to the questions I have for you on your book Spark, and the impact that exercise has on our cognitive abilities, I read in your book Go Wild, that a chance meeting changed the direction of your life. Who did you meet that had such an incredible impact on your life and direction of your work? Q2: When I think of the title of your book, Go Wild, and began reading it, I began to think of how we have evolved like you mention in chapter 1 as humans 1.0. One of my recent podcast interviews #113 was with Troy Busot[ix], who spoke a lot about endurance running. As a new runner, just starting out, it shocks me that I can run up and down a mountain (over 5 miles) easily but tell me to run 2 miles on the street, and it almost kills me. What would you say?  Does my friend Troy find running long distances easy because he has conditioned himself for it, or are certain people “not made for running?” What does the research say? Q3: What’s happening at the brain level to help me to think better after I exercise? Q3B: What does your routine look like, Dr. Ratey, after all of the research you have done? Q4: Chapter 3 of your book, “Food: Follow the Carbs” with a case study of Mary Beth Stutzman, caught my attention, because her story, although far worse than mine, reminded me of when I was at a standstill with my health (around 2016) and a trip to the ER with stomach pain, led me to a colonoscopy, to look for some answers about exactly what diet should I be eating.  I talk about some of the solutions I found with intermittent fasting and eating a higher fat diet on episode #94 with fitness model and trainer Jason Wittrock[x] but can you explain what is “the disease of civilization” that each of us suffers from in one way or another, and what are some of the solutions that you have seen to work when it comes to diet and nutrition? What should we be eating and what food should we avoid? Q5: I love how we have someone to blame for what you call “fat-o-phobia” and knowing our cholesterol numbers—you mention Ancel Keys from the University of Minnesota who did some studies that focused on fat and cholesterol, bringing to light that we should avoid fats like the plague. I don’t even know where my fear of butter came from, but it was a huge paradigm shift for me when I made the mental shift away from the fat that eating fats is bad for you. Can you explain why someone can get lean, and feel a surge of energy on a higher fat diet vs one that’s high carb/or sugar that makes someone feel sluggish?  What’s the lesson we should all understand with carbs/sugar/insulin and fat? Q6: We are getting closer now to bringing in the impacts of exercise on the brain, and its effect on cognition and mental health, but I’ve got one more question that ties what we eat, to how we feel and our mental well-being. In the book Spark, you mention brain-derived neurotrophic factor (BDNF) as “Miracle Gro for the Brain” and its importance for brain health. How does nutrition, or what we choose to eat, have such a profound effect on BDNF and become so important for brain health? Q7: So now we move to the impact that exercise has on the brain and cognition, or the whole reason why I couldn’t put your book, Spark, down, and I have to say, that when I read you say that a school in Chicago, Naperville, ignited a “spark” in you, to write the book, my attention was caught. I wondered, what did Dr. Ratey learn from this school, and perhaps I was onto something when I used to make my behavioral students run around the building, to bring their focus back on track, in the late 90s, when I was a teacher in the classroom. How does aerobic activity transform the body, and the mind? What in a nutshell did you learn from Naperville’s Zero Hour PE Class? Q8: Where is your focus now? What are you researching at the moment? What is your vision for change in the future? Thank you very much Dr. Ratey for the time you have taken to speak with me about your books, and years of research. If people want to learn more about you, what’s the best way? www.JohnRatey.com? https://www.facebook.com/JohnRateyMD http://www.sparkinglife.org/ Power Your Brain Through Exercise  RESOURCES Run, Jump, Learn! How Exercise Can Transform Our Schools: John J Ratey at TEDxManhattanBeach Published on YouTube Nov. 18, 2012 https://www.youtube.com/watch?v=hBSVZdTQmDs&t=4s How to Increase BDNF: 10 Ways to Rescue Your Brain (Sept. 17, 2020) https://strongcoffeecompany.com/blogs/strong-words/how-to-increase-bdnf-10-ways-to-rescue-your-brain One Small Change Turned These 19,000 Students into the Fittest and Smartest in the US by Alan Freishtat, August 9, 2012  https://www.ou.org/life/health/one-small-change-turned-these-19000-students-into-fittest-smartest-us-alan-freishtat/ Learning Readiness PE with Paul Zientarski  https://learningreadinesspe.com/ 7 Minute Workout App (J&J Official 7 Minute Workout)  https://7minuteworkout.jnj.com/   RESOURCES: ADHD 2.0: New Science and Essential Strategies for Thriving with Distraction by John J Ratey, MD and  Edward Hallowell MD (Jan. 12, 2021) https://www.amazon.com/ADHD-2-0-Essential-Strategies-Distraction/dp/0399178732 Delivered from Distraction: Getting the Most Out of Life with ADHD by Edward M Hallowell and John Ratey (December 27, 2005)  (https://www.amazon.com/Delivered-Distraction-Getting-Attention-Disorder-ebook/dp/B000FCKLWK/ref=sr_1_3?dchild=1&keywords=ratey&qid=1616618626&sr=8-3 These 2 Habits Can Help You Live Longer, Says Bulletproof Coffee Creator (who plans to live to 180) by Jade Scipioni November 20, 2019 https://www.cnbc.com/2019/11/20/bulletproof-coffee-founder-dave-asprey-how-to-live-longer.html https://www.bulletproof.com/ Neuroplasticity—Why You Should Care About Your BDNF by Jurie Rossouw https://home.hellodriven.com/neuroplasticity-bdnf-resilience.html Michael Pollen’s Food Rules https://www.glutenfreegal.com/michael-pollans-food-rules/ Remembering P.E. Advocate Phil Lawler by Michael Popke April 2010 https://www.athleticbusiness.com/people/remembering-p-e-advocate-phil-lawler.html Learning Readiness PE with Dr. Paul Zientarski https://learningreadinesspe.com/ REFERENCES: [i] http://www.johnratey.com/ [ii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #87 with Andrea Samadi on “The Top 5 Brain Health and Alzheimer’s Prevention Strategies”  https://www.achieveit360.com/the-top-5-brain-health-and-alzheimers-prevention-strategies-with-andrea-samadi/ [iii] Anna Alba’s Thriving Parents, Happy Student Summit https://thrivingstudents-happyparents.com/ [iv] Enhancing P.E. in Illinois: Naperville Central High School, September 2013 Case Study https://iphionline.org/wp-content/uploads/2020/01/P.E._Case_Study_Naperville.pdf [v] Spark: The Revolutionary New Science of Exercise and the Brain by John J. Ratey, MD (January 10, 2008) https://www.amazon.com/dp/B07D7GQ887/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1 [vi] Go Wild: Eat fat, Run Free, Be Social, and Follow Evolution’s Other Rules for Total Health and Well-Being by John J. Ratey, MD and Richard Manning (June 3, 2014) https://www.amazon.com/Go-Wild-Free-Afflictions-Civilization-ebook/dp/B00FPQA66C [vii] https://www.drperlmutter.com/about/bio/ [viii] Dr. David Perlmutter’s Science of Prevention Series https://www.drperlmutter.com/alzheimers-the-science-of-prevention-2020-air-dates/ [ix] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #113 with Troy Busot on “Launching a Successful Business, Health and Chasing 50” https://andreasamadi.podbean.com/e/founder-of-athlinks-troy-busot-on-launching-a-successful-business-health-and-chasing-50/ [x] Neuroscience Meets Social and Emotional Learning EPISODE #94 with Jason Wittrock on “Nutrition, Intermittent Fasting, Nutrition and the Ketogenic Diet” https://andreasamadi.podbean.com/e/personal-trainer-and-fitness-model-jason-wittrock-on-health-nutrition-intermittent-fasting-and-the-ketogenic-diet/

Welcome back to the Neuroscience Meets Social and Emotional Learning Podcast, for our third Brain Fact Friday and episode #114. This week's Brain Fact Friday, you will learn: ✔︎ What is BDNF (brain-derived neurotrophic factor) and what are it's benefits to the brain. ✔︎ What we should all understand about BDNF with Alzheimer's Disease, Parkinson's Disease and how our brains learn. ✔︎ Exercise, Nutrition and BDNF: What's the Connection? ✔︎ Why Putting the Body Under Stress is a Good Thing. ✔︎ Sleep, Stress and the BDNF Factor. See past episodes here https://lnkd.in/grfaE7y   This week, we recorded 2 ground-breaking interviews with 3 decades of leadership expertise with Denise J Cooper on her book, Remarkable Leadership Lessons[i], and Dr. John Ratey,[ii] an Associate Clinical Professor of Psychiatry at Harvard Medical School and an internationally recognized expert in Neuropsychiatry. Stay tuned for these interviews coming next week, but for today, here’s Brain Fact Friday. Did you know that trace brain-derived neurotrophic factor or BDNF[iii]  that Dr. Ratey says is like “Miracle-Gro (or fertilizer) for the Brain” is “the important link that explains why simple exercise can have such a profound effect on cognition and well-being[iv] and that “eating foods with folate, vitamin B12, and omega-3 fats increases BDNF in the brain, just as exercise does?” Dr. Ratey and I dive deep into his 2 books Spark: The Revolutionary New Science of Exercise and the Brain[v], and Go Wild: Eat Fat, Run Free, Be Social and Follow Evolution’s Other Rules for Total Health and Well-Being on our interview coming next week where he explains the importance of BDNF as it relates to diet and exercise (which are 2 of the top 5 health staples we have been focused on the podcast since last year). His book does dive deep into sleep as a health staple, but that’s another story.  We will take a closer look at sleep in a later episode. But First, What is BDNF? Brain Derived Neurotrophic Factor (BDNF)[vi] is a protein that’s found in the brain and other parts of the body “involved in plastic changes related to learning and memory [vii] and higher-level cognitive abilities. This signaling protein is the reason why you can sit at your desk with a heightened sense of focus and concentration, after you exercise. Dr. Ratey taught me that “movement places demands on the brain, just as it does on muscle, and so the brain releases BDNF which triggers the growth of cells to meet the increased mental demands of movement”[viii] and the whole brain benefits from this movement. THE BENEFITS OF BDNF BDNF helps with learning, memory, or other higher-level thinking. It grows new neurons and synapses in the brain while also supporting the survival of existing neurons. It increases neurogenesis and can help to heal our brain after a traumatic brain injury.[ix] WHAT WE SHOULD KNOW AND UNDERSTAND ABOUT BDNF? BDNF is reduced in the brain of someone who has developed Alzheimer’s Disease[x] and Parkinson’s Disease[xi] and explains why someone with Alzheimer’s has their memory weakened. BDNF is involved in how long it takes us to learn something[xii]. A child’s rate of learning is higher than an adult, because of their highly plastic brain. This explains why learning a second language is much easier when you are younger, versus trying to learn a new language as an adult. HERE ARE SOME TIPS TO INCREASE BDNF TO BUILD A FASTER, BETTER, STRONGER BRAIN, WHILE IMPROVING RESILIENCE AND RESISTANCE TO STRESS. Exercise and Nutrition releases BDNF: Dr. Ratey, in his book Go Wild explains that researchers were looking at ways to prevent the aging brain and found that “seniors who exercised developed significantly larger hippocampal volumes (the part of the brain responsible for memory processing) improving their memory.”[xiii]  They found that exercise also “prevented a loss of grey matter overall (which is common in aging) and improved brain function.” (Page 107). Since we are all aging, it makes sense to me that this research is relevant to all of us, not just the aging brain, proving again, of the importance of Exercise and Nutrition as one of the health staples we should all be aware of. Hormesis or Putting the Body Under Stress releases BDNF: Fitness expert Thomas Delauer talks about fasting and the ketogenic diet as another way to increase BDNF.[xiv] Delauer explains the importance of this protein to the development of our brain, and that BDNF doesn’t just grow new neurons and synapses, but it protects existing neurons. Whenever we put our body under stress, like during fasting, or exercising, or even think about when you go into the heat in a sauna, BDNF upregulates as a result.  This is known as hormesis- the process by which a mild or acute stressor increases resistance to other stressors and increases the health, vitality and resilience of that organism. (Ari Whitten).  The body realizes it needs to increase BDNF to protect it, proving again, that exercise, and intermittent fasting, are important health staples. Controlling Stress, Improving Sleep and Raise Your BDNF levels. Getting enough sleep (at least 7-8 hours) should be on our list as a top 5 health staples that we’ve been talking about for so long on this podcast. When we add in the fact that research shows that obesity, insulin resistance and type 2 diabetes (that Dr. Perlmutter proved to be the precursor for Alzheimer’s disease), it’s clear that this should be a priority for all of us. If you have never measured your sleep to see exactly how much you are getting, I highly suggest starting to do this. It will shock you when you start to see how much sleep you are actually getting. I have been testing the Fisher Wallace medical device from episode #108[xv] for the past 18 days to see if it can improve the amount and quality of sleep I am getting. I will be testing this device for the rest of the month, and will share the results, but I can tell you right now that I saw and felt a difference after day 1 of using this device. If you are not getting enough sleep, or are stressed, it will show up in your brain, and with your BDNF levels.[xvi] Remember “That Which Does Not Kill Us, Makes Us Stronger” (Friedrich Nietzsche) Our bodies and brains are designed to release the chemicals needed to keep us healthy, but we must put ourselves in the right environment for this to occur. This episode goes right back to the 5 health staples[xvii] that we reviewed last December and is an excellent reminder of the importance of putting our health and well-being first. Our lives kind of depend on it. I hope you’ve enjoyed this Brain Fact Friday, and some quick tips on the importance of the protein BDNF for building a better brain, while improving our resilience. Stay tuned for EPISODE #115 with Denise Cooper on Remarkable Leadership Lessons, and #116 with Dr. Ratey where we dive deep into the benefits of exercise and nutrition and the brain. See you next week. RESOURCES: 140+ Natural Ways to Increase Brain Derived Neurotrophic Factor https://mybiohack.com/blog/how-to-increase-bdnf-brain-derived-neurotropic-factor#basics How Exercise Reprograms the Brain Nov. 1, 2018 by Ashley Yeager https://www.the-scientist.com/features/this-is-your-brain-on-exercise-64934 Ari Whitten https://www.theenergyblueprint.com/   REFERENCES: [i] Denise J Cooper https://rllessons.com/ [ii] http://www.johnratey.com/ [iii] How to Increase BDNF: 10 Ways to Rescue Your Brain (Sept. 17, 2020) https://strongcoffeecompany.com/blogs/strong-words/how-to-increase-bdnf-10-ways-to-rescue-your-brain [iv] Go Wild: Eat fat, Run Free, Be Social, and Follow Evolution’s Other Rules for Total Health and Well-Being by John J. Ratey, MD and Richard Manning (June 3, 2014) https://www.amazon.com/Go-Wild-Free-Afflictions-Civilization-ebook/dp/B00FPQA66C [v] Spark: The Revolutionary New Science of Exercise and the Brain by John J. Ratey, MD (January 10, 2008) https://www.amazon.com/dp/B07D7GQ887/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1 [vi] Understanding BDNF and its Importance to Brain Health Published on YouTube April 10, 2018 https://www.youtube.com/watch?v=YU9kviOMQy0 [vii] Brain Derived Neurotrophic Factor: A Key Molecule for Memory in the Healthy and Pathological Brain (August 07, 2019) by Magdalena Miranda, Juan Facundo Morici, Maria Belen Zanoni, and Pedro Bekinschtein https://www.frontiersin.org/articles/10.3389/fncel.2019.00363/full [viii] Go Wild: Eat fat, Run Free, Be Social, and Follow Evolution’s Other Rules for Total Health and Well-Being by John J. Ratey, MD and Richard Manning (June 3, 2014) Page 103 https://www.amazon.com/Go-Wild-Free-Afflictions-Civilization-ebook/dp/B00FPQA66C   [ix] Therapeutic potential of BDNF Published Jan. 2017 by Mary Wurzelmann, Jennifer Romeika, Dong Sun https://pubmed.ncbi.nlm.nih.gov/28250730/ [x] BDNF ameliorates learning deficits in a rat model of Alzheimer’s https://pubmed.ncbi.nlm.nih.gov/25849905/ [xi] Relationship of circulatory BDNF with cognitive deficits in people with Parkinson’s disease [xii] Understanding BDNF and its Importance to Brain Health Published on YouTube April 10, 2018 https://www.youtube.com/watch?v=YU9kviOMQy0 [xiii] Go Wild: Eat Fat, Run Free, Be Social, and Follow Evolution’s Other Rules for Total Health and Well-Being by John J Ratey, MD and Richard Manning (June 3, 2014) https://www.amazon.com/Go-Wild-Free-Afflictions-Civilization-ebook/dp/B00FPQA66C [xiv] What is BDNF? It’s like fertilizer for the brain. Uploaded to YouTube May 14, 2019 https://www.youtube.com/watch?v=tvBlHgGL8ew [xv] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #108 with Kelly Roman from Fisher Wallace Labs on “Wearable Medical Devices for Anxiety, Depression, and Sleep/Stress Management.” https://www.achieveit360.com/ceo-of-fisher-wallace-laboratories-kelly-roman-on-wearable-medical-devices-for-anxiety-depression-and-sleep-stress-management/ [xvi] The Link Between Sleep, Stress and BDNF April 2017 by Karen Eckert, J Beck, S Brand, U Hemmeter, M Hatzinger, E Holsboer-Trachsler https://www.sciencedirect.com/science/article/abs/pii/S0924933817324033 [xvii] Neuroscience Meets Social and Emotional Learning Podcast BONUS EPISODE Dec. 2020 with Andrea Samadi on “A Deep Dive into the Top 5 Health Staples and Review of Seasons 1-4) https://www.achieveit360.com/bonus-episode-a-deep-dive-into-the-top-5-health-staples-and-review-of-seasons-1-4/

Can your muscles take care of your brain? Listen in while The Health Geeks, Kristen and Eleanor, highlight concepts presented in “Spark: The Revolutionary New Science of Exercise and the Brain” by John J Ratey, MD

In today’s episode, we are delighted to have a conversation with one of psychiatry’s visionary pioneers and one of the first proponents of the ADHD syndrome. John Ratey, MD has expanded the conceptualization of ADHD and has deeply explored the role of exercise in mental health. Dr. Ratey has written several books about mental health, and he joins us to talk about his latest book, ADHD 2.0, which brings fresh perspectives on diagnosis and treatment of this condition. Dr. Ratey’s 2008 book, SPARK: The Revolutionary New Science of Exercise and the Brain, brought exercise into the mental health conversation. Join us as we dive deep into conversation around ADHD, its symptoms, its root causes, and how we can address this disorder through a dynamic integrative treatment approach. Show notes: Understanding ADHD - 03:11 An Evolutionary Trait - 08:33 Fractured Attention: Causal Factors From Modern Technology - 12:01 The Significance Of The Cerebellum - 19:05 ADHD And The Brain Networks - 24:21 How Exercise Makes A Big Impact - 29:47 Against ADHD: An Integrative Treatment Approach - 33:16 To learn more about Dr. John Ratey: https://www.sparkinglife.org/ http://www.johnratey.com/ http://www.johnratey.com/Books.php ***** How you can help others in a big way... If you enjoy the Higher Practice Podcast, please leave a quick review on the Apple Podcast app. It makes a big difference in getting the word out to other people who will benefit from this podcast. Simply, click on the show on your podcast app>scroll down to the bottom of all the episodes>in the ratings and reviews section tap stars to rate>click write a review. Want more? For show notes and more information, visit https://psychiatryinstitute.com/podcast/ Sign up for our newsletter and to receive ongoing information for optimal mental health: email.psychiatryinstitute.com If you’re a provider visit https://psychiatryinstitute.com/ If you’re interested in patient care visit: www.psychiatrycenters.com For provider education reach out to: info@psychiatryinstitute.com For patient care reach out to: info@psychiatrycenters.com

Have you struggled with integrating the various aspects of your day to day into a workflow that respects your responsibilities AND your passion for art? How do you avoid burning out and feeling like you’ve wasted too much of your life?  If you’ve ever wondered if there was a way to truly bring your art to all aspects of your life - you’ve come to the right place! Here to help me dive into this critical topic that burdens so many of us is my friend and fellow artist, Nicholas Wilton.  Hailing from San Francisco, California, Nicholas studied art at the College of Creative Studies in Santa Barbara and then went on to receive his BFA from Art Center College of Design in Pasadena. Wilton’s paintings are seen in yearly gallery exhibitions, International Art Fairs, and are included in numerous private and corporate collections in both the United States and Europe. Nicholas is also the founder of Art2Life, an online platform that strives to build, empower, and inspire the creative community.  I can’t wait for you to get to know my engaging and insightful friend as he helps us explore what it really means to bring our art to life - you don’t want to miss it! What is ART2LIFE?  Thousands of artists listen to and believe this lie every day and they walk away from the passion and energy that set them on their creative path - what is the lie?  You aren’t good enough. You’ll never make it. No one wants to buy your art. Only the supremely talented can make any money off of their art. Do any of these lines sound familiar?  What if there was a way to silence those lies that swirl around and re-train your mindset? With his Art2Life program, Nicholas strives to build, empower, and inspire the creative community. Nicholas wants to flip the script and help us shift our focus away from competition to sharing. His program is all about finding what inspires and brings you joy, and making art that is more and more like yourself. The process of becoming yourself  If you’ve been around the Savvy Painter community for very long, you know that I am passionate about empowering artists like you to fully realize your potential and chase after your dreams. It’s been so encouraging to meet and speak with artists like Nicholas who have dedicated their lives to their craft but to also helping others discover the joy of creative fulfillment. If you find yourself wondering if you’ll ever be able to talk about your art like Nicholas does - STOP! Remember, this isn’t about who you can be most like, it’s about discovering the real YOU. Give yourself patience and space to continue the process of discovery - we are all works in progress!  Pay attention to your energy and mindset While it might sound silly, the truth is, the energy you bring to your studio matters. Maybe for you, it is all about that cup of coffee or maybe it’s about getting in an early morning run - the actions we take before we decide to sit down and create can have a huge impact on our artwork! As you continue to explore this critical topic with Nicholas, I encourage you to begin paying attention to what you are doing, why you are doing it, and how it is impacting your creative process - the result might surprise you!  Outline of This Episode [0:25] I introduce my guest, Nicholas Wilton.  [4:00] Nicholas talks about the moment when everything came crashing down.  [8:00] Setting intentions and turning over a new leaf.  [11:00] What is, “ART2LIFE?”  [15:00] Why the world needs YOUR art. [20:30] The process of becoming yourself.  [28:45] Nicholas opens up about “getting stuck.”  [33:30] Pay attention to the energy you want to bring to the studio.  [37:00] How you can learn from Nicholas’ innovative approach.  [40:30] Closing thoughts.  Resources Mentioned on this episode  www.nicholaswilton.com www.art2life.com Spark: The Revolutionary New Science of Exercise and the Brain Connect With Antrese On Facebook On Pinterest On Instagram On Twitter

“I feel like exercising every day helps me grow as an individual because I am learning to love my body and all the things that it can do… it makes me realize that I can achieve anything,” Student | Girls Athletic Leadership School 82% of women executives participated in a sport at one time in their lives beyond the elementary school level, and 60% credited sports participation with helping them develop a competitive edge that aided them with succeeding professionally. Beyond the joy, energy, and confidence students gain from athletics, research demonstrates that daily exercise improves memory, attention, and cognition. So how do we ensure that movement is included as part of each girls' education? In this episode of PEP Talks: Podcast on Educational Possibilities, host Olivia Haas, Director of Strategic Communications & Media at NCGS, explores how athletics and movement impact girls' growth on a day-to-day basis as well as the life-long impact. We also hear from some girls' school students who've experienced the positive influence of daily exercise on their school and home life. Olivia is joined by featured guests and girls' school educators at the Girls Athletic Leadership Schools (GALS): Carol Bowar, Executive Director of GALS Denver in Colorado, and Carrie Wagner, Founder and Executive Director of GALS Los Angeles in California and CEO of GALS Inc. If you're looking for insight into the world of girls' education, the importance of movement in academics, the role it plays in school and home life, and long-term success, then this podcast is for you. Girls Athletic Leadership School, Denver · Girls Athletic Leadership School, Los Angeles · GALS Inc. · GALS Inc. Case Study by Chan Zuckerberg Initiative · GALS Student Pledge · Spark: The Revolutionary New Science of Exercise and the Brain by John J. Ratey, MD · PEP Talks_ Podcast on Educational Possibilities powered by the National Coalition of Girls' School _Episode 3_ Value of Athletics for Girls_Transcript.pdf — PDF (109.1 KB)

“I feel like exercising every day helps me grow as an individual because I am learning to love my body and all the things that it can do… it makes me realize that I can achieve anything,” Student | Girls Athletic Leadership School 82% of women executives participated in a sport at one time in their lives beyond the elementary school level, and 60% credited sports participation with helping them develop a competitive edge that aided them with succeeding professionally. Beyond the joy, energy, and confidence students gain from athletics, research demonstrates that daily exercise improves memory, attention, and cognition. So how do we ensure that movement is included as part of each girls' education? In this episode of PEP Talks: Podcast on Educational Possibilities, host Olivia Haas, Director of Strategic Communications & Media at NCGS, explores how athletics and movement impact girls' growth on a day-to-day basis as well as the life-long impact. We also hear from some girls' school students who've experienced the positive influence of daily exercise on their school and home life. Olivia is joined by featured guests and girls' school educators at the Girls Athletic Leadership Schools (GALS): Carol Bowar, Executive Director of GALS Denver in Colorado, and Carrie Wagner, Founder and Executive Director of GALS Los Angeles in California and CEO of GALS Inc. If you're looking for insight into the world of girls' education, the importance of movement in academics, the role it plays in school and home life, and long-term success, then this podcast is for you. Girls Athletic Leadership School, Denver · Girls Athletic Leadership School, Los Angeles · GALS Inc. · GALS Inc. Case Study by Chan Zuckerberg Initiative · GALS Student Pledge · Spark: The Revolutionary New Science of Exercise and the Brain by John J. Ratey, MD · National Coalition of Girls' Schools · PEP Talks_ Podcast on Educational Possibilities powered by the National Coalition of Girls' School _Episode 3_ Value of Athletics for Girls_Transcript.pdf — PDF (109.1 KB)

My guest this week is Dr. John Ratey, 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 including the groundbreaking ADD-ADHD “Driven to Distraction” series with Ned Hallowell, MD. With the publication of "Spark-The Revolutionary New Science of Exercise and the Brain," Dr. Ratey established himself as one of the world's foremost authorities on the brain-fitness connection. His new book, “ADHD 2.0” delves into new science around ADHD and essential strategies for thriving with distraction from childhood through adulthood. Recognized by his peers as one of the “Best Doctors in America”, Dr. Ratey has been honored by the Massachusetts Psychiatric Society as "Outstanding Psychiatrist of the Year" for advancing the field. He and his work are frequently profiled in the media, where he's been featured in a wide variety of broadcast and print media.In this episode, Dr. Ratey and I discuss the growing diagnosis of ADHD in children and adults and effective strategies to help them thrive. Backed by research, Dr. Ratey reveals key correlations in the brain's networks and demonstrates how important human connection, daily environment, movement, meditation, and medicine can be to support its attention and focus.  Where to learn more about Dr. John Ratey... johnratey.com Dr. Ratey's New Book Facebook Twitter YouTube   Connect with Dr. Nicole Beurkens on... Instagram Facebook Drbeurkens.com   Need help with improving your child's behavior naturally?  My book Life Will Get Better is available for purchase, click here to learn more.  Looking for more? Check out my Blog and the Better Behavior Naturally Parent Membership- a resource guide for parents who want to be more effective with improving their child's behavior.  Interested in becoming a patient? Contact us here.   

What does it mean to "train with intent?" Bobby Impson owns and operates Intent Sports Performance. He works with individuals and teams for sport specific training. I met Bobby when he was a coach at a local gym where I was also teaching yoga. I witnessed Bobby's expertise first hand watching him train young athletes.  In this episode we dive into what it mean to train with intent and why is it important.  Bobby also shares with us how Intent Sports Performance came to be and what his path has looked like so far.  From ending his professional athletic career as a ruby player, to finding himself OFF purpose and then what it took to come back to himself and his purpose.  This episode is full of helpful nuggets like: Why is adaptation so important. Why who you surround yourself is paramount for success. What makes traditional bodybuilding different from sports performance training. How  the nervous system impacts your performance and overall life. How your habits make up your life. The importance of sleep and recovery. One of my favorite quotes from the podcast: "It's not about how hard or how long you go in your training. It's how fast you can you recover?" Finally, Bobby shares some of his favorite books with us: Spark The Revolutionary New Science of Exercise and the Brain by John J. Ratey Side Hustle by Chris Guillebeau Laws of Human Nature by Robert Green Live Wired by David Eagleman Breathe by James Nestor

Dr. Ratey was seeing patients for ADD in the early 80's, when he accidently discovered the connection between physical activity and brain function. John and a former student of John's, were able to self-diagnose their own ADD and realized that they were able to function by self-medicating, through physical activity. This connection of physical activity and brain function led John to a groundbreaking research on aggression, autism and ADD. John talks to us about "Miracle Gro" for the brain and how to develop your brain, with activity, during all stages of life, as well as how to overcome the Seasonal Affective Disorder (SAD), that so many people deal with during the long winter months. John has written 11 books, most notably; Go Wild: Free Your Body and Mind From the Afflictions of Civilization https://amzn.to/2L1JHUF and Spark: The Revolutionary New Science of Exercise and the Brain https://amzn.to/2JAalDk.

Dr. John Ratey is an Associate Clinical Professor of Psychiatry at Harvard Medical School and an internationally recognized expert in Neuropsychiatry. He has published over 60 peer-reviewed articles, and 11 books published in 17 languages. And the author of "Spark:The Revolutionary New Science of Exercise and the Brain", Dr. Ratey has established himself as one of the world's foremost authorities on the brain-fitness connection.Get the latest issue of BrainFirst Applied Neuroscience Magazine https://www.mybrainfirst.com/brainfirstmagazineInstagram for quotes & tips: https://www.instagram.com/mybrainfirstFacebook for insights and strategies: https://www.facebook.com/brainfirstConnect with me:https://www.instagram.com/ramondavidneuroBrainFirst Training Institute. Accredited neuroscience and brain-based training programs for Coaches, Helping Professionals, Leaders, Educators and Trainers. https://www.brainfirsttraininginstitute.com

In this episode we discuss Dan's history with Panic Attacks, the science behind exercise, fitness and their effect on the brain, and more. If you enjoy our content we kindly ask that you share it with someone you know will benefit! Please Join us at RADD CrossFit on Sunday February 2nd at 9:30 AM for our Growth Seminar. Ernie, Dan, & Diana will be presenting our first of many Growth and Self Empowerment Workshop: https://raddcrossfit.com/ The two books referenced during the podcast: “Spark: The Revolutionary New Science of Exercise and the Brain,” John J Ratey “The Joy of Movement," Kelly McGonigal Article Reference: "Active Body, Active Brain, How Exercise Keeps the Mind Sharp." Scientific American Guest: Ernesto Ponce, Psychotherapist, LMSW Certified training in the following: Cognitive Behavioral Therapy, Dialectical Behavioral Therapy, Trauma Informed Psychotherapy, Family Systems Therapy, Gottman Method Couples Therapy, Child Centered Play Therapy, 200 Hour Certified Yoga Instructor Show Notes: 3:00 - 8:00 Dan's Story 8:00 - 11:00 Ernie's Interpretation of Dan's Story 12:30 - 14:00 Exercising for the first time and the Mind/Body response 14:10 - 17:00 Fight/Flight (Autonomic Nervous System - Sympathetic Nervous System / Para-sympathetic) 17:00 - 19:00 Positive and negative patterns to cope with stress 19:30 - 20:30 Athletes nervousness/anxiety in their sport, Tommy's interpretation 21:00 - 23:00 Book Readings 23:00 - 25:30 Article Reference 26:00 - 29:20 Tommy & Diana explain how we learn to manage stress/anxiety with each workout 29:20 - 32:00 Growth Seminar Teaser - Uncertainty Causes Anxiety 32:00 - 34:30 Fear 34:40 - 36:30 Tommy & the positive impact exercise has on the brain 36:40 - 38:40 Endorphins explained 39:00 - 41:10 Pain & Pleasure (short term pain - long term pleasure / short term pleasure - long term pain) & 4 Basic Human Needs 41:10 - 47:00 Changing your neuro-associations 47:00 - 48:00 Belief Systems 48:00 - End Closing remarks

Friend - Buckle up because Kevin Carr is about to answer so many of your exercise questions on this episode. That's because Kevin is a total movement guru. He is the co-owner of Movement as Medicine and is a certified functional strength coach, certified strength and conditioning specialist, and licensed massage therapist. Kevin has amassed a wealth of experience in the field of sports performance and personal training and works with everyone from US Olympians looking for a competitive edge to the Average Joe looking to shed some pounds and get healthier. He has helped countless clients move better and live better and, now, he's going to help us. So, tune in because this interview rocks.  In this week's episode, we cover:  Exercise and nutrition concerns shared by both the professional athlete and the Average Joe What to eat pre- and post-work out to maximize your movement How exercise impacts your brain health and improves your quality of life The best movements to increase brain functioning and up weight loss What workouts he does when traveling and why consistency always trumps intensity Kevin references the following books: Smart Moves: Why Learning Is Not All in Your Head, Spark: The Revolutionary New Science of Exercise and the Brain, and Go Wild: Free Your Body and Mind from the Afflictions of Civilization. You can follow Kevin on Instagram at @kev_in_carr or visit him at www.movement-as-medicine.com.    

"It is our emotional experience that makes the difference in how we're learning." - Hunter Maats Can intelligence and mastery be learned or are we all innately good at some things and terrible at others? Is there really a "math" gene or can anyone, with enough practice, become great at Algebra? Hunter Maats, our guest for episode 287, says if you've learned one thing in your life, you can learn anything. And he is here to share the science that supports this belief. More About This Show: Hunter Maats, founder of Straight A Conspiracy and Harvard graduate, joins the Art of Charm to talk about numerous aspects of how and why we learn. To name just a few topics, we discuss the impact emotions have on our learning experience, the fallacy of genes giving us certain traits and not others, what the worst idea ever is and why you should forget it immediately, the danger of the 10,000-hour rule, and automaticity. On the point of emotions impacting our learning experiences, Hunter says science is now showing us that attitude and perspective make a significant difference in our ability to learn and retain something. For example, if you've ever said "I feel stupid" you're exemplifying his point. Stupid is associated with an actual feeling - shame. If we get something wrong and take it personally, we feel ashamed of our mistake and call ourselves stupid. There's nothing genetic about it, it's just our emotions and our personal association with the mistake. If we could change our perspective to simply acknowledge our mistake, examine it to learn where we went wrong and what we could do differently next time, we remove the shame and the feeling of being "stupid". You can change any experience, any mistake you've made by shifting your perspective and your attitude. Again, it has nothing to do with "certain genes" giving you certain talents. If you're willing to learn from a past failure, you can improve in that situation going forward. And if you approach every failure this way, you'll do nothing but get better and better. Need a quantifiable example? Airplanes. Though they weren't the safest machines when they were invented, today they are a regular part of most people's travel plans. And do you know why? Because after every airplane failure, the situation was examined until it was uncovered where things went wrong and what could be done to prevent the same mistakes in the future. Those preventions were put in the place each time a mistake was found and today, airplanes are safer than walking. The finer details of this show include: Team Descartes and Team Newton: dispelling the myth of gravity's discovery What's the best way to get people interested in you? Bill Bradley's practice strategies that led to becoming one of the greatest basketball players ever. The lesson from a Stone Age village in Papua New Guinea Why ADD medications effect everyone EQUALLY: the science behind it. And so much more! After Hunter and I cover that topic thoroughly, we discuss what he calls "the worst idea ever". What is it exactly? The idea that some people are either born smart or stupid. He says toss that idea out - stop thinking that you're either smart or not, you either have "it" or you don't. Science has yet to find a gene for above average to genius level intelligence. We haven't found any evidence to support a genetic link to intellect. That doesn't mean there isn't one, but we haven't found one yet. So get rid of that concept so it stops holding you back. Though we haven't found any genes that make one person more intelligent than another, we have found our brains to be flexible and adaptable. It's something we have as human beings: a capacity to adapt to our surroundings and circumstances. And that boils down to our brain's capacity to change and learn new things when we allow it to. Think that's a myth? Hunter talks about a village in Papa New Guinea where they were living at a Stone Age development level: no one could read or write let alone use modern day technology. However within two generations there has been a tremendous shift. First one man learned to read. Then this man's son taught himself how to use a computer! They went from not understanding a written language to using a computer. So if you think you can't learn to be charming, think again. And that led us into a discussion about the 10,000 hour rule made famous by Malcolm Gladwell. Hunter is in full support of this rule, with one contingency: be aware of the quality of those 10,000 hours. In other words, don't focus on the quantity of the practice, focus on the quality of it. Hunter calls this fix it focus practice. Pick something you want to work on - something specific - then fix whatever isn't working in that area and then focus on fixing it. Once it's fixed, move on to the next big. If you were a basketball player and wanted to become great, you would focus on one thing you didn't do well like free throws. That's your area to look at what isn't working and then fix it by working at it until you've got it down. You would do nothing but free throws until you were great at them and then you'd move on to the next thing, focus on that and fix it. One last topic we touched on was automaticity, or how our brains can do anything if we practice often enough. Think about it: you couldn't read, speak or walk when you were born. But you practiced and practiced speaking until you mastered it…then you moved on to walking until you mastered that and then on to reading. And today you do all three without thinking about them: that's automaticity and it's the most important trait of the human brain. We talk about plenty of other fascinating and cutting edge topics. Hunter seems to know every author and every book ever written about the human brain and he drops so many of them in this show! Be ready to add a LOT of titles to your reading device of choice after you tune in. A big shout out to Hunter in thanks for having me join him in person in Los Angeles; it was great to do a live show and go deep into such fascinating subject matter. Resources From This Episode Hunter's web site Hunter on Twitter The Straight A Conspiracy on Twitter Quiet: The Power of Introverts, Susan Cain The Sports Gene, David Epstein Guns, Germs and Steel: The Fates of Human Societies, Jared Diamond Boys Adrift, Leonard Sax, M.D., Ph.D. Spark: The Revolutionary New Science of Exercise and The Brain, Eric Hagerman You'll also like: -The Art of Charm Toolbox -Best of The Art of Charm Podcast HELP US SPREAD THE WORD! If you dug this episode, please subscribe in iTunes and write us a review! This is what helps us stand out from all the fluff out there. FEEDBACK + PROMOTION Hit us up with your comments and guest suggestions. We read EVERYTHING. Download the FREE AoC app for iPhone Email jordanh@theartofcharm.com Give us a call at 888.413.7177 Stay Charming!