Neuroscience Meets Social and Emotional Learning

Andrea Samadi shares a five-year self-experiment using a WHOOP wearable to track sleep, recovery, movement, and biological age. She reveals how daily low-intensity movement and consistent recovery—not one intense workout—produced lasting improvements in heart rate, recovery scores, and biological age. Andrea distills five lessons: movement prepares the brain, consistency beats intensity, recovery is where adaptation happens, small habits compound over time, and every step is an investment in your future brain. Practical takeaways include walking daily, adding 2–3 strength sessions per week, protecting sleep, and tracking trends instead of perfection. In this Bonus Episode you'll learn: Why recovery matters more than you think. What 1,905 recoveries taught me about human performance. Why consistency beats intensity. How movement changes the brain. How to create lasting biological adaptation. Why every walk is an investment in your future brain. EPISODE BONUS Move Today. Recover Tonight. Younger Tomorrow. Five Years. 1,905 Recoveries. One Lesson That Changed Everything. Welcome Back Welcome back to the Neuroscience Meets Social and Emotional Learning Podcast. I'm Andrea Samadi. Over the past seven years, I've had the privilege of interviewing many of the world's leading experts in neuroscience, psychology, learning, leadership, health, and human performance. Throughout Season 16, we've been connecting those conversations into a simple framework I call The Brain's Operating System for Human Performance—a practical way of understanding how the brain and body work together to help us learn better, think more clearly, live healthier, and perform at our highest potential. In Episode 402[i], we introduced The Movement Loop, built around one simple idea: Movement is the input. Adaptation is the process. Performance is the outcome. Then, in Episode 403[ii], Dr. Chuck Hillman helped us understand why movement changes the brain. Every step increases blood flow. Exercise stimulates Brain-Derived Neurotrophic Factor—BDNF—often called fertilizer for the brain. Movement strengthens the neural networks responsible for learning, memory, attention, and executive function. But after recording those episodes, I found myself asking a different question. What happens when we apply those principles consistently—not for days, weeks, or even months—but for years? Today's bonus episode is my attempt to answer that question. Not from another research study. Not from another interview. And definitely not to give you one more thing to add to your already busy schedule. Instead... I'd like to share a five-year experiment I never realized I was conducting—one that completely changed the way I think about health, movement, recovery, and human performance. Five Years Looking for the Answer When I started wearing a WHOOP device back in April of 2021, just before my fiftieth birthday, I thought I was buying a fitness tracker. I thought it would help me train harder. I thought it would reward intensity. Instead... It spent the next five years teaching me something far more valuable. How to recover. Over those five years I've tracked nearly everything I could measure. Sleep. Movement. Recovery. Resting heart rate. Heart rate variability. VO₂ Max. Biological age. Blood work. Thousands of workouts. And more than 1,905 recoveries. Nearly two thousand mornings of waking up and asking my body the same question. How well did I recover? At first, I didn't really know what I was looking for. I simply assumed the harder I trained... the healthier I'd become. The Mystery Then WHOOP introduced a new metric. WHOOP Age. The first time I looked at it, I honestly couldn't believe what I was seeing. My biological age measured 48.7 years old. I was fifty-five. More than six years younger biologically than chronologically. Of course, my first question wasn't, "That's great." My first question was... Why? What was I doing that created this result? Naturally, I assumed it was my hardest hikes. My toughest strength workouts. The mornings I pushed myself until I was completely exhausted. But that's not what the data showed. Not even close. The biggest contributor wasn't intensity. It was consistency. Daily walks. Steady hikes. Hours spent moving in Heart Rate Zones 1 through 3. The very workouts I used to think "didn't count." Ironically, even today, after finishing a workout, I still catch myself hoping to see more time in Zone 4 or Zone 5. Old beliefs don't disappear overnight. Part of me still believes harder must be better. But five years of data kept telling me a different story. A Belief I Had to Unlearn For most of my life, I believed exercise was supposed to leave me exhausted. If I wasn't completely out of breath... If I wasn't drenched in sweat... If I wasn't barely able to walk back to my car... I assumed I hadn't worked hard enough. Maybe you've felt that way too. We grew up hearing... "No pain, no gain." But neuroscience—and my own data—kept challenging that belief. The movement that felt the easiest... was quietly producing the greatest return. Daily walks. Easy hikes with friends. Walking my dogs along the canal. Consistent aerobic movement. Those weren't "easy days." Those were adaptation days. And slowly, my definition of success began to change. The Moment Everything Changed A few days ago something happened. After nearly five years... and more than 1,905 recoveries... I recorded my highest recovery ever. 98%. For a few moments I celebrated the score. Then something much more meaningful hit me. That number wasn't created overnight. It wasn't the result of one perfect night's sleep. Or one incredible workout. Or one supplement. Or one recovery tool. It represented five years of learning to work with my biology instead of against it. That's when everything finally clicked. Recovery isn't passive. Recovery is where adaptation happens. It's where muscles rebuild. It's where the brain consolidates learning. It's where the nervous system recalibrates. It's where hormones rebalance. It's where your cardiovascular system grows stronger. It's where yesterday's movement becomes tomorrow's performance. Movement starts the conversation. Recovery is where your body answers.   The Missing Piece That's when I realized something I wish someone had explained to me years ago. Movement isn't the goal. Recovery isn't even the goal. Adaptation is the goal. Movement is simply the signal that tells your biology... "Build something stronger." Recovery is when your body actually does the work. Adaptation is the result. Performance becomes the evidence. That is The Movement Loop. Move. Recover. Adapt. Perform. One connected system.   What My Data Shows When I stopped looking at individual workouts and started looking at years of trends, the story became remarkably clear. My resting heart rate dropped. My recovery improved. My biological age became younger. My weekly movement consistently averaged more than seven hours in Heart Rate Zones 1 through 3. None of those changes happened because of one extraordinary workout. They happened because of thousands of ordinary choices repeated over and over again. That's how biology changes. Quietly. Consistently. Patiently. Five Lessons Five Years and 1,905 Recoveries Taught Me Looking back over nearly five years—and more than 1,905 recoveries—I realize I wasn't simply collecting health data. I was watching my brain and body adapt in real time. Here are the five lessons I wish I had understood when I first started this journey. Lesson 1: Movement prepares the brain. One of the biggest insights from Dr. Chuck Hillman's research is that movement doesn't just strengthen our muscles—it prepares our brains to learn and perform. Every walk increases blood flow. Every hike stimulates Brain-Derived Neurotrophic Factor, or BDNF, helping the brain build and strengthen neural connections. I've noticed this in my own life. On the days I move first, I think more clearly, focus longer, solve problems more easily, and simply show up as a better version of myself. Movement isn't something I do after work anymore. It's how I prepare for my work. Lesson 2: Consistency beats intensity. For years, I believed the hardest workout was the best workout. My data taught me something completely different. The biggest improvements in my health didn't come from one exhausting hike or one intense strength session. They came from showing up every single day. Walking the canal. Taking the dogs out. Choosing another easy hike. Stopping to talk with people on the trails. It took me years to ask one person their name, after seeing them on the trails for over 10 years! Repeating those small decisions (and actions) over and over again. The body doesn't transform because we occasionally do something extraordinary. It transforms because we consistently do the ordinary. Lesson 3: Recovery is where adaptation happens. This may have been the biggest surprise of all. For years, I thought recovery meant taking a break from making progress. Now I understand that recovery is the progress. Recovery is where muscles rebuild. It's where the brain consolidates learning. It's where the nervous system recalibrates. It's where your body responds to the signal that movement created. Without recovery, movement is simply stress. With recovery, movement becomes adaptation. Lesson 4: Small daily habits create extraordinary results. When I recorded my highest recovery ever—98%—(just this week) I realized something important. That number wasn't created by one perfect night of sleep. It wasn't one workout. It wasn't one supplement. It wasn't one infrared sauna session. It represented thousands of small decisions repeated consistently over five years. Morning sunlight. Walking. Strength training. Prioritizing sleep. Breathwork. Meditation. Recovery. None of those habits seem remarkable on their own. Together, they completely changed my biology. And then I was able to create PREDICTABLE results with recovery, once I fully understood it. Lesson 5: Every step is an investment in your future brain. This may be the most important lesson of all. Most of us exercise because we want to look better or feel better today. But neuroscience tells us something even more powerful. Every walk you're taking today is helping build the brain you'll rely on years from now. Every time you move, you're strengthening the systems that support attention, memory, emotional regulation, cardiovascular health, and resilience. You may not notice those changes tomorrow. I certainly didn't. It took me nearly five years—and 1,905 recoveries—to truly appreciate what my body had been quietly building all along. That's why I no longer think of movement as exercise. I think of it as one of the greatest investments I can make in my future health, my future brain, and the quality of my life. Because every step you take today is a vote for the person you're becoming tomorrow.   Practical Application If you're wondering where to start... Start walking. Walk before work. Walk after dinner. Walk with your family. Walk with your dog. Strength train two or three times each week. It doesn’t take a lot to see noticeable gains. Protect your sleep. Track trends instead of chasing perfection. Then tomorrow morning ask yourself one simple question. Not... "How hard should I train today?" Instead... How can I move today? One question. One decision. Repeated consistently. That's how change begins. Review and Conclusion As we wrap up this bonus episode, let's step back and look at what we've learned throughout this first part of Phase 3. Movement prepares the brain. Recovery builds the body. Adaptation changes our biology. Performance becomes the evidence. Five years ago, I thought movement was the goal. Today I know better. Movement is the signal. Recovery is the builder. Adaptation is the transformation (that we can see) Performance is the evidence (or what we were aiming for in the first place). After nearly 1,905 recoveries, I finally understand why recovery matters. Not because it helps us rest. Because it helps us become. Looking back, I wasn't simply collecting health data. I was watching neuroscience unfold in real time. The greatest improvements in my health didn't come from my hardest workouts. They came from thousands of ordinary decisions repeated consistently over time. We can go back to our early episodes[iii] to hear the importance of repetition. That's how human performance is built. Not through one breakthrough moment. But through daily choices that quietly reshape the brain, strengthen the body, and prepare us for whatever comes next. So wherever you're listening today... Whether you're heading out for a walk... Driving home from work... Finishing a workout... Or simply deciding how you'll move tomorrow... Remember this. Every step is a vote for your future self. Move today. Recover tonight. Adapt tomorrow. Live younger tomorrow. Until next time... Keep moving. Keep learning. Keep adapting. Because every step you take today is helping build a healthier, stronger, and more resilient version of yourself tomorrow.   REFERENCES:   [i]  Neuroscience Meets Social and Emotional Learning Podcast EPISODE 402 “Phase 3 Intro: How Movement Builds the Brain https://andreasamadi.podbean.com/e/movement-loop-how-everyday-action-rewires-your-brain-and-boosts-performance/   [ii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 403 “How movement Activates the Brain and Learning”  https://andreasamadi.podbean.com/e/movement-first-how-a-20%e2%80%91minute-walk-lights-up-the-brain/   [iii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 38 https://andreasamadi.podbean.com/e/assistant-coach-to-the-winnipeg-jets-todd-woodcroft-on-the-daily-grind-in-the-nhl/  

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

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

In episode 401 Andrea Samadi welcomes Greg Hill to explore why trust is the essential foundation for learning, growth, and high performance. They discuss how trust creates psychological safety, encourages risk-taking and creativity, and acts as a multiplier for organizational results. Greg shares practical leadership practices—truthfulness, consistency, competence, and genuine care—and personal stories about marathon training to show how movement builds confidence and supports clear thinking, resilience, and sustained motivation. This episode launches Phase 3: Movement, Adaptation, and Learning in the podcast's brain operating system series. Welcome back to Season 16 of the Neuroscience Meets Social and Emotional Learning Podcast. I'm Andrea Samadi, and on this podcast, we bridge the science behind social and emotional learning, emotional intelligence, and practical neuroscience so we can create measurable improvements in well-being, achievement, productivity, and results. Watch the full YouTube interview here https://youtu.be/kfvSFMQZ3dk On EP 401, You Will Learn: ✔ Why trust is the foundation of learning, growth, and high performance. ✔ How psychological safety changes the brain, reducing threat and increasing engagement. ✔ Why great leaders create environments where people feel safe enough to learn, take risks, and perform at their best. ✔ How trust influences attention, confidence, decision-making, and long-term success. ✔ The connection between movement, trust, and the brain's readiness to learn as we launch Phase 3: Movement, Learning & Cognition. ✔ Practical leadership strategies from Greg Hill to build trust with your team, family, classroom, or organization. Before the brain can learn, grow, adapt, or perform at its highest level, it must first feel safe enough to trust. In this episode, Greg Hill explains why trust is the hidden foundation of every high-performing individual and team. Trust → Engagement → Movement → Brain Activation → Attention → Learning → Memory → Performance → Confidence. Over the past several months, we've been building what I've called The Brain's Operating System for Human Performance. In Phase 1, we explored Regulation and Safety, learning why the brain performs best when the nervous system feels regulated, balanced, and secure. In Phase 2, we examined Motivation and Neurochemistry, uncovering what drives action, what sustains effort, and what breaks the motivation loop. Next we will move into Phase 3: Movement, Adaptation and Learning. The theme for Phase 3 did change and I’ll explain that once we dive into EP 403. But before we can get there, we are going to go a bit deeper into something the brain needs to feel safe: trust. EP 401 — Trust: The Foundation of Learning Question: What must happen before learning or any change can occur? Trust → Safety → Engagement → Action → Learning Before movement changes the brain, the brain must feel safe enough to engage. With Trust. Because trust creates psychological safety. Safety creates engagement. Engagement creates action. And action creates learning. When trust is present, people are more willing to take risks, embrace challenges, learn from mistakes, and move beyond what is comfortable. When trust is absent, the brain shifts its energy toward protection rather than growth. We've explored the importance of trust before on this podcast. Back on EP 207[i], we spoke with Greg Link, co-founder of the Covey Leadership Center and founder of FranklinCovey's Global Speed of Trust Practice. Greg Link shared how trust accelerates relationships, strengthens organizations, and serves as a multiplier for performance. Today's conversation takes that idea one step further. Throughout my career, whenever I've met someone who consistently brings out the very best in others, I've wanted to understand why. What are they doing differently? What principles guide them? How do they create environments where people feel safe enough to grow, learn, and perform at their highest levels? That's why I invited today's guest, Greg Hill, to join us. I've had the opportunity to work directly with Greg for over a year and a half, and one thing stood out immediately: I always knew that Greg trusted me to do my best work. That trust wasn't something we talked about. It was something he demonstrated. I felt it every day. Over time, I began to notice that this wasn't unique to my experience. Greg seemed to create the same environment for everyone around him. People wanted to do their best work, not because they had to, but because they felt trusted, valued, and supported by him. It made me curious. Was there something deeper happening beneath the surface? Could trust be one of the hidden factors that unlocks learning, growth, confidence, and high performance? Greg Hill is a respected leader, mentor, and trusted advisor who has spent years helping people and organizations reach their highest potential through relationships built on trust, accountability, and genuine human connection. Today, we'll explore the neuroscience of trust, its connection to leadership and performance, and why trust may be one of the most important foundations for learning, growth, and human potential. As we launch Phase 3, you'll hear why trust may be the bridge between motivation and action, and why people are often willing to enter the learning cycle only when they feel safe enough to take the first step. Welcome to Episode 401. Let's meet Greg Hill. Greg Hill, welcome to the podcast, and thank you for joining me. I've been looking forward to this conversation for quite some time because I've experienced firsthand the impact you've had on people around you, and today I'd love to explore some of the principles you've learned over the years that have helped you build trust, develop leaders, and bring out the best in others. Question #1 Greg, when most people hear the word trust, they think about whether they trust another person (in relationship to them). But I've always wondered if trust begins long before that. What do you believe are the foundations of trust, and what is it about certain leaders that makes people naturally feel safe enough to trust them? Question #2 Why is trust so important for performance? Stephen R Covey said that “trust is the one thing that affects everything else you’re doing. It’s a performance multiplier and it takes your trajectory upwards.” Why do you think this happens? Why do we perform best when we are in an environment where trust exists? Also, what happens when trust is absent? Question #3 We've spent the past season exploring regulation, safety, motivation, and performance. I wonder how do you foster trust and safety with those you work with? Is it an intentional part of your philosophy, or is it just something that comes naturally to you? Question #4 (Movement Connection) As we launch our phase on Movement, Adaptation and Learning, I couldn't help but notice that many high-performing leaders seem to have some form of movement practice in their lives. For me it's hiking mountains. For you it was marathon running. What role has movement played in helping you think clearly, manage stress, make decisions, and perform at your best throughout your career? Final Question  As we begin this new phase focused on movement, adaptation and learning, What is one thing every leader, educator, parent, or coach can do right away to build more trust and create an environment where people can learn, grow, and perform at their best? Thank you, Greg, I appreciate the time you took to share your thoughts on trust and leadership as we launch Phase 3 of our podcast.  Your ideas have helped to explain why people are willing to enter the learning cycle in the first place, with trust that reduces threat, increases attention, strengthens relationships, and creates the conditions for growth. You’ve been an incredible mentor and leader in my life and I’m grateful that we are able to stay in touch.   Final Thoughts Next week, we'll begin Phase 3: Movement, Adaptation and how this all ties into our performance, exploring what happens after engagement occurs and how movement literally changes the brain's ability to learn, remember, think, and perform. Because when trust creates safety, movement creates change. If Phase 1 taught us how to regulate the brain, and Phase 2 taught us what motivates the brain, today's episode showed us what creates the conditions for growth. Trust reduces threat and opens the door to learning. Next episode (in 2 more weeks), we'll discover what happens when movement steps through that door and begins changing the brain itself. See you the middle of July. REFERENCES: [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 207 with Greg Link on “Unleashing Greatness with Neuroscience, SEL, 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/  

In this milestone episode (400), Andrea Samadi celebrates seven years of the Neuroscience Meets SEL Podcast with her husband Majid Samadi. They reflect on the journey of translating neuroscience into practical strategies for performance, learning, and well-being. Together they review core lessons — everything begins with the brain, safety before performance, how thoughts shape biology, the power of movement, recovery as a performance strategy, and the central role of relationships and support. Majid also shares leadership insights from his decades in educational sales, including stress management, motivation, continuous learning, and the guiding motto: do the right thing. They close by looking ahead to the next phase on movement, learning and cognition and invite listeners to subscribe for future episodes. Sales Leadership Under Pressure: Applying the Neuroscience of High Performance to Real-World Leadership Guest: Majid Samadi Listen to YouTube interview here https://youtu.be/SSZH3qwPqf8 Intro: Top 7 Lessons from the past 7 years Guest: Majid Samadi (Interview begins at 10:16) EP 400: Sales Leadership Under Pressure with Majid Samadi In this milestone 400th episode, Andrea welcomes back her husband, Majid Samadi, who first appeared on Episode 1 when the podcast launched in 2019. Together, they reflect on seven years, fifteen seasons, and 400 episodes of exploring the neuroscience behind achievement, leadership, learning, motivation, and human potential. In this episode, we will cover: ✔ The Top 7 Lessons Learned from 7 Years and 400 Episodes ✔ Why understanding the brain changes the way we learn, lead, and perform ✔ The neuroscience of stress, self-regulation, and leadership under pressure ✔ How high-performing leaders sustain motivation without burning out ✔ The connection between movement, learning, cognition, and peak performance ✔ Why relationships are the foundation of leadership and long-term success ✔ The role trust plays in building high-performing teams ✔ Leadership lessons learned through organizational change, uncertainty, and growth ✔ How the definition of success evolves over a lifetime and career ✔ Why no meaningful achievement happens alone As Andrea reflects on the lessons learned from hundreds of conversations with neuroscientists, educators, physicians, psychologists, business leaders, and peak performers, she shares the one lesson that stands above all the rest: Behind every meaningful accomplishment is someone who believed in you enough to help you keep going. Welcome back to Season 15 of the Neuroscience Meets Social and Emotional Learning Podcast. I'm Andrea Samadi, and on this podcast, we bridge the science behind social and emotional learning, emotional intelligence, and practical neuroscience so we can create measurable improvements in well-being, achievement, productivity, and results. Over the past 399 episodes, we’ve explored the neuroscience behind performance, learning, stress, motivation, and human potential. For this milestone Episode 400, I wanted to do something different. Instead of interviewing another neuroscientist, or reviewing past episodes, we’re going to explore what happens when these ideas are applied in the real world. Joining me is someone listeners heard on EP 1[i] my husband, Majid Samadi, where we laid out the framework for future episodes, EP 200[ii] (Why we launched this podcast), and EP 300[iii] (a special episode with my Mom, Hazel MacPhail, where she taught us “how to live the good life”). I’ll never forget EP 1, when I asked Majid if he would record with me to help me to launch this podcast thing I wanted to start. He had just come home from working LAUSD (in California) and he put his suit jacket on my desk, and sat down in front of the microphone. I showed him the questions I would ask him, and off we went. I learned that when you start something, it doesn’t have to be perfect. Just start. What 15 Seasons Taught Me Before we begin today's conversation, I wanted to take a moment to reflect on what I've learned over the past seven years and 400 episodes of the Neuroscience Meets Social and Emotional Learning Podcast. I had sketched out a framework, and had some ideas of what I wanted to cover on at least the first 50 episodes. When I started this idea in 2019, I thought I was creating a platform to share neuroscience research (as it connected to Social and Emotional Learning). What I didn't realize was that the journey would change me. After hundreds of interviews with neuroscientists, physicians, educators, psychologists, business leaders, and peak performers, there are a few lessons that stand above all the rest. I’ll always say it took me 50 episodes to get started. I found it really difficult to ask questions and breathe at the same time. Lesson #1: Everything begins with the brain. Whether we're talking about achievement, learning, leadership, health, relationships, or performance, success starts with understanding how the brain works. When we understand the brain, we stop fighting ourselves and start working with ourselves. We all have our own journey here. Mine started when an educator, Jeff Kleck, from EP 246[iv] challenged me to add neuroscience to my work. This was around 2014 when I had partnered with AZ Department of Education with a character ed/leadership program, and Jeff Kleck told me that I wouldn’t go wrong if I wrote a whole new book that focused on the brain and learning. That’s when I sat down, and started to study some of the leading researchers in this field. I’ve heard similar stories from other authors like Dr. Doug Fisher, who told me that he sat in classes with medical students to unwrap how the brain learns best. Lesson #2: Safety comes before performance. One of the most important themes of Season 15 has been that a dysregulated nervous system cannot perform at its best. Before growth, before learning, before leadership, the brain must feel safe. This lesson applies in our homes, our schools, our workplaces, and our relationships. I’ll never forget asking Dr. David Stephen on EP 388[v] about a situation where I was under unusual stress, and my eyesight (or ability to read) stopped working. He explained the neuroscience behind this example, that I’ll never forget and his solution to my problem that was to eat glucose before any important meeting or presentation. Lesson #3: Our thoughts become biology. Through experts like Dr. Caroline Leaf, Bob Proctor, Dawson Church, and many others, I learned that our thoughts are not just ideas. They influence our chemistry, our attention, our habits, and ultimately our results. What we repeatedly think becomes what we repeatedly do. This one I’ve believed since my days working in the seminar industry with Bob Proctor. He would hammer this concept into everyone’s mind in every seminar. I just always thought this was something he really believed in, until I heard the SAME thing from Dr. Caroline Leaf, and Dr. Korotkov from Russia. It’s also behind Dr. Joe Dispenza’s work. To this day, I watch the words I think and say out loud. Lesson #4: Movement changes the brain. This lesson became personal. The science is clear: movement improves attention, memory, mood, resilience, and learning. But over the years, I experienced it firsthand through hiking, walking, strength training, and building daily movement into my life. This is how I’ve always been. I remember putting on my rollerblades when I was 16 and rollerblading to the local YMCA that wasn’t really in my neighborhood. Motivation got me moving. Movement changed my brain. And this is how I still find the energy to sit at my desk and write podcasts episodes every Saturday. I have to exercise (or move) first, and then I can create. Over time this has probably been my healthiest habits. Lesson #5: Recovery drives performance. For years I focused on doing more. The neuroscience taught me something different. Growth doesn't happen during effort. Growth happens during recovery. Sleep, stress regulation, recovery, and reflection are not luxuries—they are performance strategies. This took me years to finally put into practice. Lesson #6: Relationships change everything. If there is one lesson that appears in every field of neuroscience, it is this: We are wired for connection. The quality of our relationships influences our health, happiness, resilience, leadership, and longevity. And that brings me to perhaps the most important lesson of all. Lesson #7: No meaningful achievement happens alone. People often see the finished podcast episode. They don't see the support system behind it. For 400 episodes, there has been one person supporting this mission from behind the scenes. My husband, Majid. While I was researching, writing, recording, editing, and building this platform, Majid was encouraging me when things were difficult, celebrating the wins, offering perspective when I needed it, and helping me continue when the path wasn't always clear. Many of these episodes were written because someone believed in me enough to keep me going. The podcast may have my name on it, but it has always been supported by both of us. As we celebrate Episode 400, that's the lesson I want to leave everyone with. Achievement is rarely a solo journey. Behind every meaningful accomplishment is a person, a mentor, a teacher, a spouse, a friend cheering you along the way from the sidelines, or a community that helped make it possible. The neuroscience taught me how the brain works. Life taught me that relationships are what make everything work. And that's why there is no better person to join me for Episode 400 than Majid Samadi. Welcome Majid! Thank you for taking the time to record this milestone episode with me. I know your time is limited. Before we get started, can  you share what it is that you do when you are not being strong armed to record podcast episodes for me? So, we have been covering 5 phases in Season 15, showing how the brain comes online and changes with each phase. So I’ve got some questions for you that will cover each phase. Does that sound good? 🧠 PHASE 1 REGULATION & SAFETY Leading Through Stress “We began Season 15 with a fundamental question: Is the brain safe enough to learn, think, and perform?” Questions 1. You’ve led teams through growth, uncertainty, organizational change, and high-pressure environments. When stress is elevated, what do you notice first in yourself? How have you learned to shield this stress from those who report to you, or take the brunt of it off of them?   2. Looking back, have there been moments when pressure impacted your decision-making, and what did you learn from those experiences?   3. Many leaders spend years operating in “go mode.” How do you recognize when you’re pushing too hard? What advice have you given to your colleagues when you see them pushing too hard?   4. What habits help you reset your nervous system and regain perspective when demands are high?   5. If leadership performance begins with self-regulation, what advice would you give leaders who feel overwhelmed right now? ⚡ PHASE 2: MOTIVATION & DRIVE: Sustaining Performance Without Burning Out “In Phase 2, we explored the Motivation Loop—meaning, belief, attention, action, reward, and recovery.” Questions 6. What has motivated you throughout your career, and has that motivation changed over time? 7. When facing major challenges, what keeps you moving forward when results aren’t immediate? 8.What role does purpose play in maintaining motivation? 9. Have you ever achieved a goal that didn’t feel as rewarding as you expected? 10. What have you learned about balancing ambition with recovery/rest? 🚶‍♂️ PHASE 3: LEARNING, MOVEMENT & COGNITION Staying Sharp in a Fast-Paced World “Our next phase explores how movement, learning, and cognition work together to support performance.” Questions 11. Leadership requires continuous learning. How do you continue growing while managing significant responsibilities? 12. When information is incomplete and decisions need to be made quickly, how do you approach decision-making? 13. What habits have helped you stay mentally sharp over the years? 14.How important has physical health been in supporting your professional performance? 15.What’s one lesson you’ve learned about the connection between health and leadership that you wish you understood earlier? 🤝 PHASE 4 SOCIAL INTELLIGENCE & RELATIONSHIPS: The Human Side of Leadership “Some of the most important neuroscience research shows us that performance happens through relationships.” This is where I think you excel. I remember being at a meeting, that you would have been at, except you moved onto a new position with your promotion to where you are now. I can’t even tell you how many people approached me from Senior Leadership (top of the company) to people I had never even heard of, asking how you are. Questions 16. When you think about the best leaders you’ve worked with, what qualities stand out? 17. How do you build trust within a team? 18. What have you learned about motivating different personalities? 19. How do you navigate difficult conversations while maintaining strong relationships? 20. Why do you think you made a lasting impact on so many people? 🧭 PHASE 5 INTEGRATION, INSIGHT & MEANING Lessons from the Journey “Our final phase focuses on integration—bringing everything together.” Questions 21. Looking back across your career, what leadership lesson took the longest to learn? 22. How has your definition of success evolved? MILESTONE QUESTION “If there was one principle that has guided you through leadership, business, family, setbacks, and success—what would it be?”   Majid, I want to thank you for taking the time out of your day off today when you could have been cleaning the garage, to record this episode with me. I want to thank you for supporting me with this podcast the past 7 years. I couldn’t have done this without you.   And next week, we’re taking the next step as we launch Phase 3 of our season on Movement, Learning, and Cognition.   Because once we understand how to regulate stress and sustain motivation, the next question becomes:   How do we optimize the brain to learn, think, adapt, and grow?   We’ll begin that journey in Episode 401 with Greg Hill, where we’ll explore one of the most important ingredients in high-performing teams: Trust.”   REFERENCES: [i]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 1 https://andreasamadi.podbean.com/e/the-why-behind-setting-up-a-social-and-emotional-learning-program-in-your-school-or-emotional-intelligence-training-for-your-workplace/   [ii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 200 https://andreasamadi.podbean.com/e/our-200th-milestone-episode-with-majid-samadi-returning-guest-from-episode-1-on-why-we-began-this-podcast/     [iii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 300 https://andreasamadi.podbean.com/e/my-mom-hazel-macphail-with-majid-samadi-on-leaving-a-legacy-how-to-live-the-good-life/   [iv]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 246 https://andreasamadi.podbean.com/e/jeff-kleck-on-using-neuroscience-to-inspire-thinkers-in-schools-sport-and-the-workplace/   [v]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 388 https://andreasamadi.podbean.com/e/the-glucose-protocol-how-fueling-your-brain-restores-clarity/  

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

Episode 398 revisits neuroscientist Friederike Fabritius (from November 2022) to explain how three ingredients — fun (dopamine), fear (productive challenge), and focus — create the neurochemical conditions for sustained motivation and flow. You'll also learn why individual neurosignatures matter and how designing environments that match your brain, rather than forcing yourself to change, makes effort easier and motivation durable. Welcome back to Season 15 of the Neuroscience Meets Social and Emotional Learning Podcast. I'm Andrea Samadi, and on this podcast, we bridge the science behind social and emotional learning, emotional intelligence, and practical neuroscience so we can create measurable improvements in well-being, achievement, productivity, and results. In This Episode 398, Closing the Motivation Loop, with Friederike Fabritius, We Will Cover: ✔ How FUN, FEAR, and FOCUS create the neurochemical conditions for sustainable motivation ✔ Why dopamine is more than a pleasure chemical—and how it fuels motivation, anticipation, effort, and reinforcement ✔ How FUN creates dopamine and keeps us engaged in meaningful work ✔ Why the right amount of FEAR (challenge) drives growth without causing burnout ✔ How FOCUS converts energy, attention, and motivation into measurable results ✔ The connection between FUN, FEAR, FOCUS, and the Motivation Loop ✔ Why different brains require different motivation strategies ✔ Understanding your unique "Neurosignature" and how it influences performance ✔ How dopamine interacts with other neurochemicals like testosterone, estrogen, serotonin, and oxytocin ✔ Why sustainable motivation begins with self-awareness ✔ The Stress vs. Performance Curve and finding your optimal challenge zone ✔ How under-challenge leads to boredom and over-challenge leads to burnout ✔ Why peak performance occurs when challenge matches your brain's needs ✔ How to design environments that support attention, motivation, and performance ✔ Why the strongest motivation loops are powered by alignment—not willpower ✔ Practical strategies to create the conditions where your brain naturally wants to engage and perform ✔ How self-awareness, energy management, and neurochemistry work together to sustain long-term success ✔ What keeps the Motivation Loop repeating—and what causes it to break ✔ How to close Phase 2: Neurochemistry & Motivation and prepare for Phase 3: Movement, Learning & Cognition 🧠 Big Takeaway ✔ Sustainable motivation isn't something we force—it’s something we create by aligning our beliefs, thoughts, attention, neurochemistry, movement, and environment so that effort becomes meaningful, progress becomes rewarding, and the Motivation Loop continues to repeat. The Big Idea for EP 398 This week, we continue our journey through Phase 2: Neurochemistry and Motivation, where we've been exploring one central question: What drives sustained effort and forward movement? How do we sustain this cycle over months, years, and even decades without burning out? If EP 392-397 have taken us around the motivation loop, Friederike Fabritius today is the person who explains how to keep the loop repeating as we look at energy and sustainability. Today we will revisit Friederike Fabritius to help us to close the motivation loop. Looking at our roadmap graphic we began with: Belief (Bob Proctor)[i] → Why you start something (The power of our beliefs and internal drive). Thought Patterns (Dr. Caroline Leaf)[ii] → What we think and how what we think shapes our neurochemistry and results. Attention & Reward (Dr. John Medina)[iii] → Showed us that attention determines what the brain decides matters. Neurochemistry & Reinforcement (Dr. Anna Lembke)[iv] → Showed us why dopamine reinforces behavior and why motivation can break when we rely on borrowed dopamine. Movement (Chuck Hillman)[v] → How movement activates the brain and fuels action for learning and performance. Neuroleadership & Energy (Friederike Fabritius) → How to sustain all of it, over time This is the missing piece. For today’s episode, 398, we’ll review 2 clips from Friderike Fabritius through the lense of our motivation loop.   CLIP 1-FUN, FEAR & FOCUS = The Ingredients That Keep The Loop Alive 🎥 CLIP 1: The Neurochemical Formula for Sustainable Motivation Let’s revisit Friederike Fabritius who explains that only 20% of people feel passionate about their jobs, and 40% never experience flow. Her solution? Three ingredients that create the optimal neurochemical environment for peak performance: FUN, FEAR, and FOCUS. We’ve already covered this concept in EP 373[vi], but today we revisit this clip through the lens of the Motivation Loop. Belief creates direction ↓ Fun creates dopamine ↓ Fear creates urgency ↓ Focus creates execution ↓ Success reinforces belief ↓ Loop repeats Looking back now, I see that Friederike’s Formula: Fun, Fear and Focus weren't just workplace performance tools. They were actually the mechanism that keeps the motivation loop alive. Let’s listen to CLIP 1.   💡 Key Takeaway #1 FUN Creates Dopamine and Fuels Motivation Friederike explains that when we genuinely enjoy the task we're doing—not the reward afterward—our brain releases dopamine. This is important because dopamine isn't just the "pleasure chemical." As Dr. Anna Lembke taught us in EP 396, dopamine is the chemical of: ✔ Motivation ✔ Anticipation ✔ Pursuit ✔ Reinforcement In the Motivation Loop, dopamine helps answer the question: "Is this effort worth it?" When the answer is YES, we keep moving forward. Motivation Loop Connection: Belief → Fun → Dopamine → And then we will put in the needed Effort The more meaningful and enjoyable the work feels, the more likely we are to stay engaged and continue the cycle. 🔑 Tip to Implement Ask yourself: What part of my work do I genuinely enjoy? Does the work you are doing REALLY excite you? Look for ways to spend more time in tasks that naturally spark curiosity, creativity, learning, or growth. If a task feels boring, connect it to a larger purpose or outcome that matters to you. REFLECTION: I’m doing this RIGHT now, as I’m working on something in my work life that I’m really excited about. When the dots connect with what you are doing, you will put in the effort needed for the execution of what you are doing, as well as the energy to help you to overcome the obstacles that will come your way.   💡 Key Takeaway #2 FEAR Creates Productive Tension Friederike isn't talking about chronic stress or anxiety (that we know tanks our sleep and overall performance). She's talking about challenge. The right amount of pressure pushes us into action. Without challenge, motivation declines and we drift toward boredom and apathy. Too much pressure creates overwhelm and burnout. The sweet spot is what psychologists call the Flow Zone—where challenge meets skill. Motivation Loop Connection: Dopamine → Challenge → Effort → Progress Challenge gives the brain a reason to stay engaged. Without challenge, there is no growth. 🔑 Tip to Implement Ask yourself: Have I become too comfortable? Create a healthy challenge this week: ✔ Learn a new skill ✔ Take on a project slightly beyond your comfort zone ✔ Set a meaningful deadline ✔ Ask others for feedback so you can be sure that your efforts will be successful. Growth requires just enough discomfort to keep the brain engaged.   💡 Key Takeaway #3 FOCUS Converts Energy Into Results John Medina taught us in EP 395 that attention determines what the brain decides matters. Friederike's third ingredient—FOCUS—is where motivation becomes action. Without focus: dopamine gets scattered attention gets divided effort becomes inconsistent With focus: attention narrows performance improves progress becomes visible Motivation Loop Connection: Attention → Focus → Results → Reinforcement The brain repeats what it sees working. Focus allows us to generate the results that reinforce future motivation. 🔑 Tip to Implement Protect one block of uninterrupted focus every day. Even 30–60 minutes of distraction-free work can create momentum that carries into the rest of the day. Ask yourself: What is the ONE task today that deserves my best attention? Then complete the task. I love creating LISTS and check off items that I accomplish from this list, which in itself gives me an extra boost of dopamine.   The Bigger Lesson Here Looking back at everything we've covered in Phase 2, I think Friederike's FUN, FEAR, and FOCUS framework may be one of the simplest ways to understand how the Motivation Loop keeps repeating. FUN provides the dopamine. FEAR provides the challenge. FOCUS provides the execution. When these three elements are balanced, we enter a state of flow where effort feels rewarding, progress reinforces belief, and motivation becomes self-sustaining. Reflection Ask yourself: ✔ Do I have enough FUN in my work to create dopamine? ✔ Do I have enough FEAR or challenge to prevent boredom? ✔ Do I have enough FOCUS to turn effort into results? Because when FUN, FEAR, and FOCUS work together, the Motivation Loop doesn't break—it repeats. 🎥 CLIP 2: Different Brains, Different Motivation Loops In clip 2, Friederike reminds us that there is no one-size-fits-all formula for motivation. People respond differently to challenge, stress, rewards, and work environments because of differences in their neurochemistry and what she calls their neurosignature. Revisit EP 258[vii] to review our interview on The Brain Friendly Workplace and EP 257.[viii] As we've seen throughout Phase 2, dopamine plays a central role in motivation. But dopamine doesn't work alone. It interacts with other neurochemicals like testosterone, estrogen, serotonin, and oxytocin, creating unique patterns that influence how each of us performs under pressure. This helps explain why the same environment can energize one person and exhaust another.   💡 Key Takeaway #1 Sustainable Motivation Requires Self-Awareness One of the biggest lessons from Phase 2 is that motivation is personal. What motivates one person may completely demotivate another. Some people thrive under pressure and tight deadlines. Others perform best with collaboration, connection, and psychological safety. Friederike suggests that instead of trying to change people, we should first understand how their brains work. Motivation Loop Connection Belief → Effort → Feedback → Repeat The loop works best when the environment matches the person. When there is a mismatch between our neurochemistry and our environment, effort becomes draining instead of energizing. Over time, the loop breaks. 🔑 Tip to Implement Clip 2 to Sustain our Motivation Ask yourself: When am I performing at my best? Under pressure or with preparation? Working independently or collaboratively? With structure or flexibility? Look for patterns rather than trying to force yourself into someone else's formula for success. I know that I work best with just enough pressure to push me to perform, but not too much that my brain shuts down. I like to work independently, with the ability to collaborate with others to fill in the gaps, so that together, we are stronger. For example, Friederike says that “people high in dopamine are curious, energetic, and future-oriented. Inventors and entrepreneurs tend to have this neurosignature. They get bored easily and are always looking for the next new exciting project.”   How do you perform at your best? Understanding your own neurosignature will help you here. 💡 Key Takeaway #2 Peak Performance Happens When Challenge Matches Your Brain Back in EP 373, Friederike introduced us to the Stress vs. Performance Curve. Too little challenge leads to boredom and apathy. Too much challenge leads to anxiety and burnout. Peak performance exists in the middle. What this clip adds is that everyone's optimal stress point is different. Motivation Loop Connection This is where many motivation loops break. If challenge is too low: ➡ Dopamine drops ➡ Attention drifts ➡ Effort decreases If challenge is too high: ➡ Stress overwhelms focus ➡ Recovery suffers ➡ Burnout follows The goal is not maximum stress. The goal is optimal stress. 🔑 Tip to Implement Think about the past year. Ask yourself: When did I feel most energized and productive? Then ask: Was I under-challenged, over-challenged, or appropriately challenged? Adjust your workload accordingly.   💡 Key Takeaway #3 Stop Trying to Fix Yourself and Start Designing Your Environment This may be Friederike's most important insight. She says we spend too much time trying to mold people to fit jobs. Instead, we should shape environments that allow different brains to thrive. This aligns perfectly with what we've learned from: Dr. John Medina on attention Dr. Anna Lembke on dopamine Dr. Chuck Hillman on movement Dr. Caroline Leaf on thought patterns The brain performs best when the environment supports success. Motivation Loop Connection The strongest motivation loops are not powered by willpower. They're powered by alignment. When your environment supports your strengths: ✔ Attention improves ✔ Effort feels easier ✔ Results improve ✔ Dopamine reinforces behavior ✔ The loop repeats 🔑 Tip to Implement Rather than asking: "What's wrong with me?" when something isn’t working as you would like. Ask: "What conditions help me perform at my best?" Then intentionally create more of those conditions to support you to perform at your best. Self-awareness is critical here, because what we once felt aligned to, can definitely change over time.   🧠 The Bigger Lesson As we close the Motivation Loop with Friederike's work, one theme keeps emerging: Sustainable motivation isn't about forcing ourselves to work harder. It's about understanding our unique neurochemistry and creating the conditions where our brain naturally wants to engage, focus, and perform. The people who sustain motivation over the long term aren't necessarily the most disciplined. They're often the people who understand themselves best. And when we align our environment with our neurosignature, the Motivation Loop becomes easier to repeat—and much harder to break. REVIEW AND CONCLUSION To wrap up this week's Episode 398, where we revisited Friederike Fabritius and explored how to keep the Motivation Loop repeating, we covered two powerful insights about sustainable performance and long-term success. 💡 CLIP 1: The Neurochemical Formula for Sustainable Motivation We learned that sustainable motivation is not about pushing harder or relying on willpower alone. Friederike's framework of FUN, FEAR, and FOCUS gives us a practical blueprint for creating the neurochemical conditions that allow motivation to thrive. ✔ FUN creates dopamine and helps us enjoy the pursuit of meaningful work. ✔ FEAR creates productive tension and challenge, pushing us to grow beyond our comfort zone. ✔ FOCUS converts energy into action, helping us turn effort into measurable results. When these three elements are balanced, we enter a state of flow where effort feels rewarding, progress becomes visible, and motivation naturally reinforces itself. 💡 CLIP 2: Different Brains, Different Motivation Loops We also learned that there is no universal formula for peak performance. Each of us has a unique neurosignature that influences how we respond to challenge, stress, rewards, and work environments. Rather than trying to force ourselves into someone else's model for success, Friederike encourages us to better understand our own brain and create environments that support our own individual strengths. When our environment aligns with our neurochemistry: ✔ Attention improves ✔ Effort feels more natural ✔ Energy is sustained ✔ Results improve ✔ The Motivation Loop continues The most successful people are not necessarily those with the strongest willpower. Today, we have uncovered that the most successful people are those who understand themselves best and intentionally create the conditions that allow them to thrive. As we close out Phase 2: Neurochemistry and Motivation, one lesson stands above all others. Sustainable motivation isn't something we force. It's something we create. Throughout this phase we've learned that motivation begins with belief, is shaped by our thoughts, strengthened through attention and movement, reinforced by dopamine, and sustained through energy management and self-awareness. When these systems work together, effort becomes meaningful, progress becomes rewarding, and the Motivation Loop continues to repeat. And when the loop repeats long enough, something remarkable happens. The behaviors that once required effort become part of who we are. Next week, in Episode 399, we'll step back and review the entire Motivation Loop, exploring what helps us repeat the loop and what causes it to break through burnout, distraction, overwhelm, and unhealthy reward-seeking. We'll connect everything we've learned from Bob Proctor, Dr. Caroline Leaf, Dr. John Medina, Dr. Anna Lembke, Dr. Chuck Hillman, and Friederike Fabritius into one practical framework that we can ALL apply to our own lives. And then we'll prepare for our milestone Episode 400 as we transition into our next phase on Movement, Learning, and Cognition. Until next time, keep moving forward, keep learning, and keep creating the conditions that allow your brain to perform at its best. See you next week RESOURCES:   Watch Full Interview 1 with Friederike Fabritius https://www.youtube.com/watch?v=iHK3UG8-Or0 Clip 1 Fun, Fear, Focus PART 1 https://www.youtube.com/shorts/DZkTBIb-JNk Clip 1B Fun, Fear, Focus, PART 2 https://www.youtube.com/shorts/rEnJXHJIgbg Clip 2 Men vs Women https://www.youtube.com/shorts/S4Wxat_I2vU Watch Full Interview 2 with Friederike Fabritius https://www.youtube.com/watch?v=Mmv9PmuioFs THE BRAIN FRIENDLY WORKPLACE https://friederikefabritius.com/books/the-brain-friendly-workplace/     [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 393 https://andreasamadi.podbean.com/e/belief-first-the-neuroscience-of-motivation/   [ii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 394 https://andreasamadi.podbean.com/e/thoughts-as-biology-how-your-mind-shapes-neurochemistry/   [iii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 395 https://andreasamadi.podbean.com/e/theory-of-mind-the-missing-link-between-attention-reward-and-motivation/   [iv] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 396 https://andreasamadi.podbean.com/e/dopamine-nation-the-pleasure%e2%80%93pain-balance-that-drives-motivation/   [v]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 397  https://andreasamadi.podbean.com/e/move-to-learn-how-movement-activates-the-brain-and-fuels-motivation/   [vi]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 373 https://andreasamadi.podbean.com/e/fun-fear-focus-neuroscience-hacks-for-peak-performance/   [vii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 258 with Neuroscientist Friederike Fabritius on “The Brain Friendly Workplace” https://andreasamadi.podbean.com/e/neuroscientistwallstreet-journalbestselling-authorfriederike-fabritius-onhernew-bookthe-brainfriendly-workplacewhy-talented-peoplequitand-how-tomake/   [viii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 257 https://andreasamadi.podbean.com/e/brainfactfriday-adeepdiveintothebrainfriendlyworkplaceby-friederike-fabritiusunderstanding-our-neurosignature-for-improvedhappinessandproductivity/  

Season 15, Episode 397 revisits research and real-world practice showing movement is more than fitness: it activates the brain, boosts attention, enhances learning, and sustains motivation. Dr. Chuck Hillman’s studies reveal how even short bouts of exercise light up brain activity, while Paul Zientarski's Naperville program demonstrates how heart-rate monitoring and purposeful movement improve readiness, recovery, and academic performance. In EP 397: Movement, Motivation, and Brain Activation with Dr. Chuck Hillman and Paul Zientarski, we explore why movement may be one of the most powerful tools we have for improving brain function, learning, motivation, and performance. In this episode, we cover: ✅ Why most children are not meeting the recommended daily physical activity guidelines and what we can do to change that. ✅ How exposing children to a variety of activities helps them discover movement they enjoy—and are more likely to continue throughout their lives. ✅ Why there is no perfect exercise program, and why the best exercise is the one you'll consistently do. ✅ How enjoyment, reward, and dopamine reinforce healthy habits and keep the Motivation Loop repeating. ✅ What Naperville Central High School learned from heart rate monitoring and how recovery impacts performance. ✅ Why peak performance requires both effort and recovery. ✅ How exercise changes the brain, improving attention, learning, memory, and cognitive performance. ✅ The groundbreaking research behind Spark: The Revolutionary New Science of Exercise and the Brain and how it changed the way educators think about learning. ✅ Why movement is not a break from learning—but one of the most effective ways to prepare the brain for learning. ✅ How movement fits into our Phase 2 Motivation Loop, helping transform motivation into action and sustaining long-term performance. The biggest takeaway? Movement isn't just exercise. It's activation. It's preparation. It's performance. When we move our bodies, we activate the brain systems responsible for attention, learning, motivation, and success. The episode highlights practical takeaways: expose children to varied enjoyable activities, prioritize consistency over intensity, use movement as cognitive preparation, and track recovery to protect motivation. Movement becomes a bridge between motivation and sustained performance—improving focus today and long-term brain health tomorrow. Welcome back to Season 15 of the Neuroscience Meets Social and Emotional Learning Podcast. I'm Andrea Samadi, and on this podcast, we bridge the science behind social and emotional learning, emotional intelligence, and practical neuroscience so we can create measurable improvements in well-being, achievement, productivity, and results. Movement, Motivation, and Brain Activation with Dr. Chuck Hillman and Paul Zientarski This week, we continue our journey through Phase 2: Neurochemistry and Motivation, where we've been exploring one central question: What drives sustained effort and forward movement? So far, we've learned that motivation begins with belief and meaning from Bob Proctor[i], is shaped by our thought patterns with Dr. Caroline Leaf,[ii] strengthened through attention and reward with Dr. John Medina[iii], and powered by the brain's dopamine-based motivation system through Dr. Anna Lembke's[iv] work. But today, we arrive at a fascinating question: What happens when we actually move? Because motivation isn't just something that happens in the mind. The brain was designed to work in partnership with the body. And according to our review of today's two guests, one of the most powerful ways to activate attention, learning, memory, and motivation is through movement itself. This week we're revisiting insights from two pioneers whose work helped transform our understanding of movement and learning. First, Dr. Chuck Hillman, one of the world's leading researchers on exercise and brain function, whose groundbreaking research has shown how physical activity improves attention, executive function, learning, memory, and academic performance from EP 123[v] back in April 2021. Next, we will review Paul Zientarski, the former Physical Education Coordinator and football coach at Naperville Central High School, (In Illinois) whose work with the school's innovative Zero Hour PE Program helped put Naperville on the map for extraordinary academic achievement. Alongside his colleagues at Naperville, Paul demonstrated that exercise wasn't simply improving fitness—it was preparing students' brains to learn. Together, Dr. Hillman provides the science, while Paul Zientarski helps to demonstrate what that science looks like in the real world. Their combined work shows us that movement is far more than a physical activity. It is a powerful tool for activating the brain, enhancing learning, improving focus, and supporting the motivation needed for sustained performance. In other words, movement is the bridge between motivation and sustaining our performance. Let's dive in with Dr. Chuck Hillman and discover the science behind The Power of Movement and Brain Activation. CLIP 1: Getting Kids Moving for Life Summary In this clip, Dr. Chuck Hillman highlights a growing concern: the vast majority of children are not meeting the recommended physical activity guidelines. Current recommendations suggest that children should engage in at least 60 minutes of moderate-to-vigorous physical activity each day, including aerobic exercise and activities that strengthen bones and muscles. Dr. Hillman explains that the challenge isn't simply knowing the guidelines—it's finding ways to engage children in movement when many adults aren't meeting the recommendations themselves. This is why childhood is such an important time to expose young people to a wide variety of physical activities, helping them discover forms of movement they enjoy and can continue throughout their lives. Key Takeaways ✔ Most children are not getting enough physical activity. Many young people fall short of the recommended 60 minutes of daily movement needed for optimal physical and cognitive development. ✔ Movement supports both brain and body health. Exercise is not just about fitness—it supports attention, learning, memory, emotional regulation, and overall well-being. ✔ Children need exposure to different activities. Not every child will enjoy the same sport or activity. The goal is to help them discover movement they genuinely enjoy. ✔ Parents and adults model behavior. Children are more likely to be active when the adults around them value and participate in physical activity. ✔ Early habits can last a lifetime. The activities children enjoy today often become the healthy habits they carry into adulthood. Tips to Implement Expose Children to Variety 👉 Encourage participation in different activities such as swimming, hiking, martial arts, dance, gymnastics, tennis, soccer, cycling, walking or get creative and I’m sure there are many that I’ve missed. I had no idea what parkour was when my kids were little, but they did love going to climbing gyms, and trying to beat the odds of getting to the end of those obstacle courses. I think that’s what parkour is, but I didn’t know it was called that until I read someone explaining it as a great way to cross-train. Focus on Enjoyment First 👉 Instead of emphasizing performance or competition, help children discover activities that are fun and rewarding. Scavenger hunts, with prizes, or adventure walks are great ways to add mystery and intrigue to walking outdoors. Be an Active Role Model 👉 Let children see you prioritize movement, whether it's walking, exercising, hiking, or participating in recreational sports. Our kids hiked with us as a part of our weekend activity, until they asked to pick their own sport. We always tried to make our hikes fun, stopping on the trail when our girls were little to spark their imagination with imaginary chocolate rivers, where we would take a sip of the chocolate water (pretending of course) or imagine we were walking through a haunted forest and we would tell ghosts stories along the way. Schedule Daily Movement 👉 Treat physical activity as an essential part of the day, just like schoolwork, meals, and sleep. When it’s a non-negotiable segment of the day, it never gets left off the list of things to do. Celebrate Participation 👉 Reinforce effort, consistency, and enjoyment rather than focusing solely on outcomes or performance. Connection to the Motivation Loop When children find activities they enjoy: → They pay more attention. → They experience positive emotions and reward. → Dopamine reinforces the behavior. → The habit becomes easier to repeat. → Movement becomes part of their identity. In other words: The goal isn't just to get children moving today—it's to help them develop a lifelong relationship with movement. I’ll never forget when both my girls came to me and thanked me for prioritizing fitness and health in their lives. They didn’t fully understand it’s value until they were teenagers, and kept going to the gym, exercising and eating healthy, on their own. It made the effort well worth it for me, for all of the times I felt like I was dragging them, against their will, until one day, no dragging was needed. Question for Listeners "If movement is one of the most powerful tools for activating the brain, how can we help children find forms of exercise they will want to continue for the rest of their lives?" The answer for me is to role model the way, but I wonder what other examples our listeners would come up with. CLIP 2: Finding Movement That Lasts a Lifetime Summary In this clip, Dr. Chuck Hillman emphasizes that the goal is not simply to get people exercising—it's to help them find physical activities they genuinely enjoy and can sustain throughout their lives. He explains that movement doesn't have to look the same for everyone. Some people enjoy running, while others may prefer hockey, boxing, tennis, swimming, hiking, dancing, or simply walking. The key is finding an activity that is meaningful and enjoyable enough that you'll continue doing it consistently. The long-term benefits come not from a single workout, but from a lifetime of movement. Key Takeaways ✔ The best exercise is the one you'll actually do. Dr. Chuck Hillman emphasized that long-term benefits come from finding movement you genuinely enjoy. Consistency matters far more than the specific type of exercise you choose. This lesson resonates with me personally. While many people love running on pavement, I've never enjoyed it. The impact on my joints makes it feel more like a chore than something I look forward to doing. But trail running in the mountains feels completely different. I enjoy being outdoors, surrounded by nature, and the softer terrain makes the experience much more enjoyable. The goal isn't to force yourself into someone else's exercise routine. The goal is to discover activities that make you want to come back tomorrow. Because when movement becomes enjoyable: → We do it more often. → The brain experiences reward. → Dopamine reinforces the behavior. → The habit becomes sustainable. And that's where the real benefits begin. ✔ Movement should be enjoyable. When we enjoy an activity, we're more likely to repeat it and make it part of our lifestyle. ✔ Physical activity is a lifelong investment. The cognitive, emotional, and health benefits accumulate over years and decades. ✔ Everyone's movement journey is different. What works for one person may not work for another. The goal is to find your own path. ✔ Small actions repeated over time create powerful results. Long-term success comes from sustainable habits, not short bursts of motivation. Tips to Implement Find Your Movement 👉 Make a list of physical activities you genuinely enjoy—or enjoyed as a child—and revisit them. Focus on Consistency 👉 Instead of asking, "What's the best workout?" ask, "What can I realistically do every week?" Pair Movement with Enjoyment 👉 Walk with a friend, listen to a podcast, hike outdoors, or join a recreational sport. Start Small 👉 Commit to 10–20 minutes of movement daily rather than setting unrealistic goals that are difficult to maintain. Think Long-Term 👉 Choose activities you can imagine yourself doing 10 or 20 years from now. Connection to the Motivation Loop Enjoyment creates reward. When movement feels rewarding: → We repeat it. → Dopamine reinforces the behavior. → The habit becomes easier to maintain. → Energy and motivation increase over time. The goal isn't just movement. The goal is finding movement that keeps the loop repeating for life. Question for Listeners "What form of movement brings you enough enjoyment that you'd still be doing it 10 years from now?" This question reminded me of something I remembered from Dr. John Ratey’s book Spark The Revolutionary New Science of Exercise and the Brain[vi] that we’ve covered often on this podcast. He said the message that he hoped to deliver from writing that book was to help readers understand how to balance or manage their brain with exercise. He gave an example that stuck in my mind of a student, Jessie, who learned how to keep what she learned in high school (balancing exercise with her studies) by running laps up and down the stairs in her dorm in college, to balance the stress of her studies, by keeping active. The revolutionary idea that Dr. Ratey covers in his book wasn't that exercise is good for us—we already knew that. The revolutionary idea was that exercise may be one of the most powerful tools we have for improving how the brain learns. CLIP 1: What Heart Rate Monitoring Taught Us About Performance Summary Paul Zientarski explains how Naperville Central High School achieved remarkable academic results through its Zero Hour PE Program and the use of heart rate monitoring. What made their approach unique wasn't simply getting students to exercise—it was learning how to measure readiness and recovery. By monitoring students' heart rates, Paul and his team discovered that elevated resting heart rates often signaled that a student was under stress, not fully recovered, getting sick, or dealing with physical strain. Instead of pushing those students harder, they adjusted their workload and allowed for recovery when needed. This taught them an important lesson: Peak performance is not about pushing harder every day. It's about knowing when to push and when to recover. Key Takeaways ✔ Your body gives you clues before performance declines. Changes in resting heart rate can signal stress, illness, fatigue, or insufficient recovery. I remember wearing a HR monitor 20 years ago, years before I started to track my numbers with the Whoop device. I wasn’t looking at signs I needed more balance though, I remember wearing it to push myself harder while exercising. ✔ More effort isn't always the answer. Sometimes the highest-performing choice is recovery, not additional work. This was probably the biggest AHA for me tracking my data with the Whoop wearable. After years of getting told I was pushing too hard, and not resting enough, I finally started to listen. ✔ Recovery is part of the performance equation. The students who performed best learned how to balance effort and recovery. ✔ Awareness creates better decisions. The more information we have about our body's readiness, the better we can manage our energy. ✔ Performance begins with self-regulation. Understanding how your body responds to stress is a valuable skill for lifelong success. Tips to Implement Track Your Readiness 👉 Use a wearable device, measure resting heart rate, HRV, or simple self-awareness check-ins before demanding work. I look at my RHR every morning, HRV score and now I’m looking at how stressed I am in the day, as well as while sleeping. These numbers all determine how hard I will push during workouts. Watch for Early Warning Signs 👉 Fatigue, irritability, poor focus, elevated resting heart rate, and low motivation often indicate a need for recovery. I know the outside influences that tank these numbers for me, and if I want to perform at my best, avoiding these known stressors, and focusing on what improves performance, makes the most sense. Adjust Instead of Quit 👉 If your body is showing signs of overload, reduce intensity rather than abandoning your routine altogether. I’ll never forget when I realized that walking at a fast pace was just as good a workout as going on the elliptical at the gym. When you measure your activity, it’s fun to add new activities to your list, instead of quitting when something isn’t bringing the same amount of joy as it once did. Build Recovery Into Your Schedule 👉 We’ve covered this topic often with various episodes, but be sure to prioritize sleep, movement, hydration, and downtime as performance tools—not rewards. Listen to Your Data 👉 Don't ignore signals from your body. Often your physiology knows you need recovery before your mind recognizes it. Connection to the Motivation Loop When stress accumulates and recovery is neglected: → Energy drops → Attention decreases → Effort feels harder → Reward becomes less noticeable → The loop begins to break But when recovery is prioritized: → Energy improves → Attention sharpens → Learning increases → Progress becomes easier to recognize → Motivation strengthens In other words: Recovery protects the motivation loop. Without recovery, the system eventually breaks down. Question for Listeners "Are you paying attention to the signals your body is giving you—or are you waiting until burnout forces you to listen?" The brain decides what is worth repeating, but it can only do that when the body has enough energy to support the effort. CLIP 2: Movement Changes the Brain Summary In this clip, Paul Zientarski explains how Dr. Chuck Hillman's research at the University of Illinois transformed the way he viewed exercise and learning. What caught Paul's attention was a simple but powerful finding: students performed better cognitively after just a short bout of physical activity. Brain imaging showed that after a 20-minute walk, students' brains became significantly more active, demonstrating that movement immediately impacts how the brain functions. For Paul, this provided scientific evidence for what he had been observing in schools for years—that exercise doesn't just improve physical fitness; it prepares the brain for learning. Key Takeaways ✔ Movement creates immediate changes in the brain. Even a short walk can increase brain activation and cognitive performance. ✔ Exercise prepares the brain to learn. Physical activity enhances the brain's readiness for attention, focus, and memory. ✔ The brain responds quickly to movement. You don't need months of training to experience benefits—many occur after a single session. ✔ Science validates what educators have observed. Students often learn better when movement is incorporated into their day. ✔ Exercise is brain training. Movement should be viewed as a tool for improving cognitive performance, not just physical health. Tips to Implement Take a Brain Walk 👉 Before studying, working, writing, or attending an important meeting, take a 20-minute walk. Move Before You Need Focus 👉 Don't wait until your energy crashes. Use movement proactively to prepare your brain. Build Movement Into Learning 👉 Encourage students, teams, and employees to move before challenging mental tasks. Use Exercise as a Cognitive Tool 👉 Think of movement as preparation for performance, just like reviewing notes before an exam. Create a Daily Activation Habit 👉 Schedule short movement sessions throughout the day to keep your brain engaged and alert. Connection to the Motivation Loop This clip connects directly to the Attention + Reward stage of our Motivation Loop. When we move: → Brain activation increases → Attention improves → Learning becomes easier → Progress becomes more noticeable → The brain experiences reward And when the brain experiences reward, dopamine reinforces the behavior, making us more likely to repeat it. In other words: Movement helps create the brain state needed for motivation, learning, and sustained performance. It's not just exercise. It's activation. Question for Listeners "What might happen if you treated a 20-minute walk as part of your workday—not as a break from productivity, but as a tool to improve it?" Looking at our Phase 2 roadmap: Belief creates direction. Thought patterns shape chemistry. Attention focuses effort. Movement activates the brain. Energy sustains performance. That's how the motivation loop keeps moving forward. REVIEW AND CONCLUSION To review and conclude this week's EP 397, Movement, Motivation, and Brain Activation, where we revisited two clips from Dr. Chuck Hillman and two clips from Paul Zientarski, we explored how movement may be one of the most powerful tools we have for activating the brain and sustaining motivation. ✔ CLIP 1: Getting Kids Moving for Life Dr. Chuck Hillman reminded us that most children are not meeting the recommended physical activity guidelines, and that childhood is the ideal time to expose young people to a wide variety of activities. We learned that the goal isn't simply to get children moving today. The goal is to help them discover forms of movement they enjoy enough to continue throughout their lives. When movement becomes enjoyable: → Attention increases → Positive emotions emerge → Dopamine reinforces the behavior → Healthy habits become part of identity The result is a lifelong relationship with movement and health.   ✔ CLIP 2: Finding Movement That Lasts a Lifetime Dr. Hillman also emphasized that there is no perfect exercise program. The best exercise is the one you'll actually do. We learned that consistency matters more than the specific activity we choose. Whether it's hiking, swimming, dancing, tennis, trail running, cycling, or walking, long-term benefits come from finding movement we genuinely enjoy. This clip reinforced an important principle from our Motivation Loop: Enjoyment creates reward, and reward drives repetition. ✔ CLIP 3: What Heart Rate Monitoring Taught Us About Performance Paul Zientarski shared how Naperville Central High School used heart rate monitoring to better understand readiness, recovery, and performance. We learned that peak performance isn't about pushing harder every day. It's about understanding when to push and when to recover. Changes in resting heart rate and other physiological signals often reveal stress, fatigue, illness, or insufficient recovery before performance begins to decline. Recovery is not the opposite of performance. Recovery is part of performance. ✔ CLIP 4: Movement Changes the Brain Paul also explained how Dr. Chuck Hillman's research helped validate what educators in Naperville had observed for years. Movement doesn't simply improve physical fitness. Movement changes the brain. Even a short bout of physical activity can increase brain activation, improve attention, enhance learning, and prepare the brain for higher levels of performance. The revolutionary insight is that exercise isn't just something we do for our body. Exercise is brain training. The Bigger Lesson from EP 397 As we continue through Phase 2 of our roadmap, today's episode helped us understand where movement fits into the Motivation Loop. Belief creates direction. Thought patterns shape neurochemistry. Attention determines what the brain decides matters. Movement activates the system. Energy sustains performance. And when all of these elements work together, the loop repeats. What stood out most to me is that movement may be one of the simplest and most accessible ways to influence our brain chemistry, attention, motivation, learning, and performance. It's not just exercise. It's activation. It's regulation. It's preparation. And it may be one of the most powerful tools we have for keeping the Motivation Loop moving forward. Next week, in EP 398, we'll close out this loop with Friederike Fabritius, exploring how to align our neurochemistry, energy, and performance for long-term sustainability. Then, in EP 399, we'll step back and review the entire Motivation Loop, examining what helps us keep the loop repeating—and what causes the loop to break, leading to disengagement, stagnation, and burnout. Finally, we'll celebrate a major milestone with EP 400, reflecting on 400 episodes of learning, growth, and practical neuroscience as we prepare to transition into Phase 3: Movement, Learning, and Cognition. Because once we understand what drives motivation... The next question becomes: How do we use movement to improve learning, strengthen cognition, and create predictable results? That's where we're headed next. A Personal Reflection on Movement, Brain Health, and Aging As we close this week's episode, I wanted to share something that surprised me. Throughout this phase on motivation, learning, and cognition, I've been tracking my own health metrics closely with WHOOP. This week, when I checked my score Sunday morning, I noticed my WHOOP Age dropped to 48.7 years old—more than 6 years younger than my chronological age. I’ll be 55 next month. When I looked at what was driving this improvement, three factors stood out: ✔ 7:23 hours per week in Heart Rate Zones 1–3 ✔ A Resting Heart Rate of 48 bpm ✔ A VO₂ Max of 39 ml/kg/min What fascinated me most was that these are the exact same behaviors Dr. Chuck Hillman has spent his career researching. Movement doesn't just strengthen our muscles or improve cardiovascular fitness. It changes the brain. It improves blood flow, supports neuroplasticity, increases attention, strengthens memory, and helps us learn more effectively. But my biggest takeaway wasn't what I expected. My aha moment came when I realized that the metric giving me the biggest return wasn't my hardest workouts. It was the time I spent in Zones 1–3. The walks with the dogs early morning along the canal near our house. The easier hikes (pushing is only needed to hit Zone 4/5 and I don’t need a lot of pushing…just some days of extra effort). The low-impact movement. The activities that don't always feel like they're "doing enough." For years, I thought the answer was to push harder. Now I'm seeing that some of the greatest benefits come from simply moving consistently. That's what surprised me. The movement that gives me the most time back in my week—and feels the most sustainable—is also one of the biggest contributors to improving my healthspan. And as we're now learning from longevity research, those same habits that improve brain function today may also help us slow biological aging tomorrow. So while this week's episode was about movement, motivation, and brain activation, the bigger lesson might be this: Every step we take today is an investment in our future brain, our future health, and our future quality of life. Movement isn't just helping us learn better. It's helping us age better. And perhaps the best part is that it doesn't always require doing more. Sometimes it simply requires moving more often. That's a powerful reason to keep the loop going. Final Question If movement can improve your attention, learning, memory, motivation, and even slow biological aging... How are you using movement today to create a healthier, stronger, and younger version of yourself tomorrow? #MovementMatters #Healthspan #BrainHealth #HealthyAging #Longevity #VO2Max #WHOOP #Neuroscience #LearningAndMemory #BrainActivation #ExerciseScience #CognitiveHealth #Neuroplasticity #ChuckHillman #PaulZientarski #NeuroscienceMeetsSEL #AndreaSamadi #MoveToLearn #HealthyBrain #KeepTheLoopGoing   We’ll see you next week. RESOURCES: YouTube Interview with Dr. Chuck Hillman https://www.youtube.com/watch?v=6ip5s2iDFLE Clip 1 Dr. Hillman https://www.youtube.com/shorts/OlmMF0YBBWo Clip 2 Dr. Hillman https://www.youtube.com/shorts/ooBP4HBwhU8 Clip 1 Paul Zientarski https://www.youtube.com/shorts/bxSB_OvbD4U Clip 2 Paul Zientarski https://www.youtube.com/shorts/DmtkP_licdA   REFERENCES:   [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 393 https://andreasamadi.podbean.com/e/belief-first-the-neuroscience-of-motivation/   [ii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 394 https://andreasamadi.podbean.com/e/thoughts-as-biology-how-your-mind-shapes-neurochemistry/   [iii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 395 https://andreasamadi.podbean.com/e/theory-of-mind-the-missing-link-between-attention-reward-and-motivation/   [iv]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 396 https://andreasamadi.podbean.com/e/dopamine-nation-the-pleasure%e2%80%93pain-balance-that-drives-motivation/   [v]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 123 https://andreasamadi.podbean.com/e/northeastern-university-professor-chuck-hillman-phd-on-the-impact-of-exercise-on-the-brain-and-learning/     [vi] 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  

Host Andrea Samadi welcomes Dr. Anna Lembke to explain how pleasure and pain share the same neural circuitry and how dopamine governs motivation. The episode explores why overconsumption of easy rewards dulls motivation, creates withdrawal-like deficits, and shifts the brain toward pain. Through clear takeaways—delay borrowed rewards, try temporary abstinence, create friction for temptations, and practice purposeful effort—the episode shows how recalibrating the brain’s reward system restores enjoyment in ordinary activities and builds sustainable motivation. Welcome back to Season 15 of the Neuroscience Meets Social and Emotional Learning Podcast. I'm Andrea Samadi, and on this podcast, we bridge the science behind social and emotional learning, emotional intelligence, and practical neuroscience so we can create measurable improvements in well-being, achievement, productivity, and results. Season 15 Orientation This season, we're exploring what I call: The Brain's Operating System for Human Performance. Instead of looking at neuroscience, health, learning, motivation, and emotional intelligence as separate topics, (like we did for the past 14 seasons) we're exploring how these systems come online in sequence. Each phase builds on the one before it: ✔ Phase 1 — Regulation & Safety Is the nervous system safe enough to learn? ✔ Phase 2 — Neurochemistry & Motivation What drives behavior, focus, and sustained effort? ✔ Phase 3 — Movement, Learning & Cognition ✔ Phase 4 — Perception, Emotion & Social Intelligence ✔ Phase 5 — Integration, Insight & Meaning By the end of this year my hope is that we can step back and ask: Where am I out of alignment? Is it regulation? Is it my thinking? Is it my focus? Or Belief? Is it how I’m learning or connecting with others? Or do I need some work with integration, insight and meaning? Because once we can see our gap… We can begin to close it. “The goal is not more effort—it’s better alignment.” “And when these systems are aligned… Effort feels easier Learning becomes faster And results become more consistent Because peak performance is not about doing more. It’s about aligning the systems that drive our results. Recap Where We've Been In EP 392[i], we introduced the Motivation Loop and explored how the brain decides what is worth doing. In EP 393[ii], we looked at how our beliefs trigger neurochemistry that drives action, feedback, and repetition. In EP 394[iii] we looked at how our thought patterns impact our neurochemistry and results with Dr. Caroline Leaf. Then in EP 395[iv], reviewing Dr. John Medina's work on Theory of Mind, we explored something equally important: The brain pays attention to what it believes matters. Dr. Medina showed us that attention and reward are deeply connected. When the brain predicts something will be valuable, relevant, or meaningful, attention increases. And when attention and reward align: ✔ Learning improves ✔ Memory strengthens ✔ Motivation increases ✔ Behaviors become repeatable But that leaves us with an important question: What creates that sense of reward in the first place? What makes the brain continue pursuing something? What makes us stay motivated and what makes us lose interest? And why can effort sometimes feel rewarding—and other times feel exhausting? Today's Episode To answer those questions, we're turning to Dr. Anna Lembke, author of the book: Dopamine Nation who we first met September 2021 on EP 162.[v] Her work helps to explain the neurochemical engine underneath the Motivation Loop that we’ve been covering. While John Medina helped us understand how attention and reward influence learning, Dr. Lembke helps us understand: ✔ Why the brain seeks reward ✔ How dopamine drives motivation ✔ Why pleasure and pain operate on the same neural system ✔ And what happens when the balance gets disrupted Because the real goal isn't simply just feeling good. The goal is understanding how the brain learns to associate effort with reward. And when that happens, something powerful occurs: Effort itself becomes rewarding. That's where sustainable motivation begins. EP 393 — Motivation Loop ↓ EP 394 — Belief triggers neurochemistry ↓ EP 395 — Theory of Mind: Attention + Reward determine what matters ↓ EP 396 — Dopamine Nation: Why the brain seeks reward and how effort becomes rewarding It keeps the loop intact and shows listeners that Medina answered "What gets our attention?" while Lembke answers "Why does the brain keep pursuing it?". CLIP 1: The Neuroscience of Pleasure and Pain Based on Dr. Anna Lembke's Dopamine Nation CLIP SUMMARY Let’s see what Dr. Anna Lembke has to say about the neuroscience of pleasure and pain. In this clip, Dr. Lembke explains one of the most important concepts in modern neuroscience: Pleasure and pain are processed in the same brain system and work like opposite sides of a balance. Whenever we experience something pleasurable—whether it's social media, sugar, shopping, gaming, alcohol, or even achievement—the brain's balance tips toward pleasure. But the brain is always seeking equilibrium. To restore balance, it responds by tipping the scale in the opposite direction, creating a corresponding feeling of discomfort, craving, dissatisfaction, or pain. The more often we seek quick pleasure, the harder the brain works to compensate. Over time, this can leave us in what Lembke calls a "dopamine deficit state" where we need more stimulation just to feel normal. The surprising solution? Activities that require effort and involve manageable discomfort—exercise, cold exposure, fasting, learning difficult skills, and meaningful human connection—can help restore balance and rebuild motivation. KEY TAKEAWAYS & HOW TO PUT THEM INTO ACTION 1. The Brain Is Always Seeking Balance IMAGE CREDIT: Dr. Anna Lembke Dopamine Nation. Dr. Lembke explains that pleasure and pain are not separate systems. They operate like opposite sides of a seesaw. When we repeatedly tip the brain toward pleasure, (you can see an image in the show notes with some examples like with eating chocolate, shopping or using social media) the brain compensates by tipping toward pain to restore balance. Brain Rule: Every pleasure has a neurobiological cost. Put This Into Action Ask yourself: Where am I getting large rewards with very little effort? Examples might include: ✔ Social media ✔ Sugar ✔ Constant news consumption ✔ Streaming ✔ Or Online shopping The goal isn't to eliminate pleasure. The goal is just with our awareness. Because what we measure, we can begin to manage. 2. Overconsumption Changes the Brain What feels exciting today becomes normal tomorrow. The brain adapts to repeated dopamine spikes through a process called neuroadaptation. Over time: ✔ Rewards feel weaker ✔ Cravings increase ✔ Motivation decreases ✔ More stimulation is needed to create the same feeling Put This Into Action Choose one highly stimulating habit and observe it for a week. Notice: ✔ How often you engage in it ✔ What triggers it ✔ How you feel afterward Simply collecting data can reveal patterns you didn't realize existed. 3. Not All Dopamine Is Created Equal: Borrowed vs. Earned Dopamine (we have covered this topic previously). Dr. Lembke's pleasure-pain balance helps explain an important distinction: Borrowed Dopamine Borrowed dopamine comes before effort. Examples include: ✔ Scrolling social media ✔ Energy drinks before a workout ✔ Sugar when stressed ✔ Online shopping ✔ Gaming ✔ Endless entertainment These rewards feel good immediately. But because they require little effort, they often weaken motivation over time. The brain begins expecting reward before work. Earned Dopamine Earned dopamine comes after effort. Examples include: ✔ Finishing a difficult workout ✔ Completing a challenging project ✔ Climbing to the summit of a hike ✔ Finishing a podcast episode (for me) ✔ Learning a new skill ✔ Solving a difficult problem These rewards feel different. The brain learns: Effort leads to reward. And over time: Effort itself becomes rewarding. This strengthens the Motivation Loop. Put This Into Action Ask yourself: Where am I borrowing dopamine? And where am I earning it? For the next week, look for opportunities to delay rewards until after effort. Examples: Instead of: Reward → Effort Try: Effort → Reward Instead of checking your phone before starting work... Complete one task first. Instead of rewarding yourself before your workout... Reward yourself after the workout. Instead of seeking immediate comfort... Lean into a small challenge. Each time you do this, you're teaching your brain: "Reward follows effort." And that's how motivation becomes sustainable. 4. Temporary Abstinence Reveals the Truth One of Dr. Lembke's most powerful strategies is taking a break from a highly rewarding behavior. When we step away from constant stimulation, the brain's reward system has an opportunity to recalibrate. Only then can we see whether a behavior is serving us—or controlling us. Put This Into Action Consider a short experiment. Choose one behavior that may be overstimulating your reward system and reduce or eliminate it temporarily. Notice: ✔ Energy ✔ Focus ✔ Motivation ✔ Mood ✔ Cravings The goal isn't punishment. The goal is information. 5. Lasting Change Requires Systems, Not Willpower Many people believe success comes from discipline alone. Dr. Lembke argues that creating the right environment is often more powerful. Instead of relying on willpower every day, create barriers that make unwanted behaviors harder to access. Put This Into Action Ask yourself: How can I create more friction between myself and temptation? Examples include: ✔ Turning off notifications ✔ Keeping unhealthy foods out of sight ✔ Scheduling device-free time Small environmental changes often produce large behavioral results. CLIP 2 How Chronic Overstimulation Creates a Dopamine Deficit State When The Motivation Loops Breaks In this clip, Dr. Anna Lembke explains why many people struggling with depression, anxiety, insomnia, low motivation, or emotional distress may actually be experiencing the consequences of chronic overstimulation. Her first recommendation is often surprisingly simple: Remove the "drug of choice" for a period of time. The "drug" isn't necessarily alcohol or drugs. It can be social media, gaming, shopping, sugar, constant entertainment, or any behavior that repeatedly floods the brain's reward pathways. Lembke explains that people often feel worse before they feel better because the brain has adapted to high levels of dopamine stimulation. When the stimulation is removed, the brain temporarily experiences withdrawal-like symptoms as it works to restore balance. Over time, however, the brain's pleasure-pain system recalibrates, allowing people to experience pleasure from ordinary, everyday rewards again. Her larger message is: We live in a society with unprecedented access to pleasure, and many of us have unintentionally shifted our pleasure-pain balance toward pain. The solution is not necessarily more pleasure. The solution is restoring balance. How Chronic Overstimulation Creates a Dopamine Deficit State KEY TAKEAWAYS & HOW TO PUT THEM INTO ACTION 1. Feeling Worse Can Be a Sign of Healing One of the biggest misconceptions about behavior change is that improvement should feel good immediately. The brain doesn't work that way. When a highly stimulating behavior is removed: ✔ Cravings increase ✔ Discomfort rises ✔ Mood may temporarily decline This is often the brain recalibrating rather than failing. Put This Into Action When reducing an overstimulating habit, don't judge success by how you feel in the first few days. Instead ask: "Could this discomfort be evidence that my brain is adjusting?" Sometimes the discomfort isn't a sign you're moving backward. It's a sign you're recovering. 2. The Brain Adapts to Excess Dopamine The brain is remarkably efficient. When exposed to constant stimulation, it reduces its sensitivity to reward. What once felt exciting becomes normal. What once felt normal may eventually feel boring. This is why people often need more stimulation to achieve the same feeling. Put This Into Action Identify your "drug of choice." Ask yourself: What do I consistently turn to when I'm stressed, bored, anxious, or uncomfortable? Examples: ✔ Social media ✔ Sugar ✔ Streaming ✔ Shopping ✔ Gaming ✔ Constant notifications Awareness creates choice. 3. Modern Life Makes Overstimulation Easy This is one of the central themes of Dopamine Nation. For most of human history, pleasure was scarce. Today: ✔ Entertainment is unlimited ✔ Food is always available ✔ Social media never stops ✔ Information is endless The challenge is no longer finding pleasure. The challenge is regulating access to it. Put This Into Action Look for places where you can create friction between yourself and temptation. Examples: ✔ Turn off notifications ✔ Keep unhealthy foods out of sight ✔ Schedule screen-free time ✔ Create boundaries around technology use Small barriers often create significant behavioral change. 4. Sustainable Motivation Lives Near Baseline The goal isn't to feel intensely excited all the time. The goal is to restore the ability to enjoy ordinary rewards. IMAGE CREDIT: Dr. Anna Lembke Dopamine Nation Put This Into Action Reconnect with activities that once felt naturally rewarding. Ask yourself: What activities did I enjoy before constant digital stimulation? Examples: ✔ Reading ✔ Walking ✔ Meaningful conversation ✔ Learning something new ✔ Creative work As the reward system recalibrates, many people discover these activities become enjoyable again (if the pleasure for them had disappeared). 5. Doing Hard Things Strengthens the Brain One of the most exciting findings in neuroscience involves the Anterior Mid-Cingulate Cortex (AMCC), sometimes called the "Do Hard Things" circuit. This region appears to strengthen when we voluntarily engage in difficult activities. Examples: ✔ Exercise ✔ Learning challenging skills ✔ Delayed gratification ✔ Difficult conversations ✔ Endurance challenges The brain learns: "I can handle discomfort." Put This Into Action Ask yourself each morning: What's one hard thing I can do today on purpose? Because we’ve learned that doing hard things is valuable. Every time you choose effort over comfort, you're strengthening the circuits that support resilience, persistence, and long-term motivation. REVIEW & CONCLUSION To review and conclude this week’s EP 396, Clip 1 taught us that pleasure and pain share the same neural circuitry. Clip 2 teaches us what happens when that balance is disrupted. The lesson isn't that pleasure is bad. The lesson is that when pleasure becomes too easy and too abundant, the brain stops valuing effort. But when we reduce overstimulation, embrace manageable discomfort, and begin earning our dopamine instead of borrowing it, something remarkable happens: Motivation returns. Effort feels worthwhile. And the Motivation Loop begins working the way it was designed to work. As we close today's episode, let's return to our Phase 2 roadmap. If you're looking at this graphic, you'll notice that Dr. Anna Lembke sits right in the center. And that's intentional. Because everything we've covered so far in Phase 2 flows through this central motivation system. We began with Bob Proctor and the power of belief. Belief creates expectation. Expectation shapes what we think is possible. Then Dr. Caroline Leaf showed us how our thoughts influence our neurochemistry. The thoughts we repeatedly think shape the chemical signals that influence our behavior and performance. Last week, Dr. John Medina helped us understand attention and reward. The brain pays attention to what it believes matters. And what gets rewarded gets repeated. Today, Dr. Anna Lembke helped us understand the missing piece. She showed us that dopamine is not simply about pleasure. It's about motivation. It's about anticipation. It's about pursuit. And ultimately, it's about what the brain decides is worth the effort. When dopamine becomes disconnected from effort through constant stimulation and easy rewards, the Motivation Loop begins to break. But when reward becomes connected to effort, challenge, growth, and progress, the loop strengthens. And that's where sustainable motivation begins. THE "DO HARD THINGS" CONNECTION One final insight from today's episode. Dr. Lembke's work helps explain why doing hard things matters so much. Every time we choose effort over immediate gratification... Every time we choose growth over comfort... Every time we voluntarily do something difficult... We strengthen the brain circuits that support persistence, resilience, and long-term motivation. The brain begins learning: Effort is worth it. And eventually: Effort becomes rewarding. That's when motivation becomes self-sustaining. Not because the work gets easier. But because the brain learns that the effort itself has value. Dr. Anna Lembke isn't just another stop in the loop—she's the core motivation system that sits in the center of everything. But there's 2 more pieces still to cover in the Motivation Loop we haven't explored yet. We've learned that belief shapes expectation. Thoughts shape neurochemistry. Attention and reward determine what matters. And dopamine helps the brain decide what is worth pursuing. But once we're motivated... How do we turn that motivation into action? That's where we'll turn next. Next Week: Dr. Chuck Hillman Movement, Motivation, and Brain Activation We'll explore: ✔ How exercise activates the brain ✔ Why movement improves attention and learning ✔ The connection between physical activity and motivation ✔ How movement strengthens cognitive performance ✔ Why action often comes before motivation ✔ And how movement helps keep the Motivation Loop moving forward Because in Phase 2, we're not just asking: What makes effort feel worth it? We're also asking: What helps us take action once motivation is present? And Dr. Chuck Hillman's research shows that movement may be one of the most powerful ways to activate the brain for learning, performance, and sustained effort. Until next time, I'm Andrea Samadi, reminding you that when we understand how the brain works, we can align our thoughts, emotions, behaviors, and actions to create measurable improvements in well-being, achievement, productivity, and results. Thanks for listening, and I'll see you next week. RESOURCES: Full Interview with Dr. Lembke from Sept 2021 https://www.youtube.com/watch?v=5Pu82wZRZwo CLIP 1: The Neuroscience of Pleasure and Pain CLIP 2 How Chronic Overstimulation Creates a Dopamine Deficit State REFERENCES: [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 392 https://andreasamadi.podbean.com/e/belief-first-the-neuroscience-of-motivation/   [ii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 393 https://andreasamadi.podbean.com/e/belief-first-the-neuroscience-of-motivation/   [iii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 394 https://andreasamadi.podbean.com/e/thoughts-as-biology-how-your-mind-shapes-neurochemistry/   [iv] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 395 https://andreasamadi.podbean.com/e/theory-of-mind-the-missing-link-between-attention-reward-and-motivation/   [v]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 162 https://andreasamadi.podbean.com/e/medical-director-of-addictive-medicine-at-stanford-university-dr-anna-lembke-on-dopamine-nation-finding-balance-in-the-age-of-indulgence/

Episode 395 explores how theory of mind — our ability to understand others' intentions — drives attention, emotional relevance, and reward, shaping motivation and behavior. Dr. John Medina explains why the brain pays attention to people and meaning, how reading narrative fiction can strengthen perspective-taking, and practical tips for teachers, leaders, and coaches to build motivation through understanding rather than pressure. This Episode 395, We Will Cover: ✔ What Theory of Mind actually is, and why it matters for communication, learning, and leadership ✔ Why the brain pays attention to: • people • meaning • emotion • intention • and relevance ✔ How Theory of Mind helps us move beyond simply reacting to behavior—and begin understanding the human experience behind behavior ✔ Why emotionally relevant information captures attention and strengthens memory ✔ How attention and reward work together inside the brain’s Motivation Loop ✔ How dopamine helps reinforce behaviors the brain believes are worth repeating ✔ Why pressure and emotional stress can shut down motivation, focus, creativity, and learning ✔ Practical ways to strengthen Theory of Mind through: • observation • emotional awareness • communication • perspective-taking • and even reading high-quality narrative fiction ✔ Why understanding people more deeply may improve: • relationships • leadership • teaching • teamwork • learning • and overall human performance One of the biggest takeaways from this episode: 👉 Where attention goes… the brain follows. 👉 And what the brain repeatedly rewards… eventually becomes behavior. Welcome back to Season 15 of the Neuroscience Meets Social and Emotional Learning Podcast. I’m Andrea Samadi, and on this podcast, we bridge the science behind social and emotional learning, emotional intelligence, and practical neuroscience—so we can create measurable improvements in well-being, achievement, productivity, and results. If you’re new here, welcome. In Season 15, we are revisiting past episodes through a new lens—a roadmap of the brain’s foundational systems. Instead of treating neuroscience, health, mindset, and performance as separate topics like we’ve done in past seasons… we’re now exploring how these systems come online in sequence. Because the brain functions as an integrated system— and each phase builds on the one before it. In Phase 1, we focused on Regulation and Safety— because without it, nothing else in the brain fully activates. 👉 If we don’t feel safe, the brain shifts into survival mode. 👉 And when that happens, the systems we need for motivation, focus, learning, and performance don’t fully come online. This season is organized into five connected phases: Phase 1 — Regulation & Safety • Phase 2 — Neurochemistry & Motivation • Phase 3 — Movement, Learning & Cognition • Phase 4 — Perception, Emotion & Social Intelligence • Phase 5 — Integration, Insight & Meaning And by the end of this year, my hope is that we can step back and ask: 👉 Where am I out of alignment? 👉 Is it regulation? 👉 Is it my thinking? 👉 Is it my focus or belief? 👉 Is it how I’m learning or connecting with others? Because once we can see the gap… 👉 We can begin to close it. The goal is not more effort— it’s better alignment. And when these systems are aligned… 👉 Effort feels easier 👉 Learning becomes faster 👉 And results become more consistent Because peak performance is not about doing more. It’s about aligning the systems that drive our results. We are now in Phase 2 — Neurochemistry & Motivation, where we are exploring one core question: 👉 What actually drives human behavior forward? In EP 392[i], we introduced the Motivation Loop— how the brain decides what’s worth doing. In EP 393[ii], with Bob Proctor, we explored how belief influences neurochemistry— driving action, feedback, and repetition. Then in EP 394[iii], with Dr. Caroline Leaf, we moved deeper into the loop— examining how thought patterns shape our neurochemistry and influence behavior over time. And now in today’s EP 395, we continue building on this foundation as we explore the next layer of motivation and performance: 🧠 Attention and reward. Because once our thoughts shape our neurochemistry… 👉 Attention determines what we focus on 👉 And reward determines what we repeat You can revisit our original interview EP 42[iv] (one of our early interviews) with John Medina, the author of Brain Rules and see the visuals from this interview on YouTube[v] and again, most recently with EP 370[vi], where we revisited The Brain and The Future of Learning.  Today we are going to cover one part of this interview, and it was when I first asked Dr. John Medina about Theory of Mind—something I had heard him speak about—and he explained it as our ability to understand the intentions and motivations of other people. And this is where things become especially interesting for what we’re studying in Phase 2. Because the brain doesn’t pay attention to random information. 👉 It pays attention to people. 👉 It pays attention to meaning. 👉 It pays attention to intention. And when we understand someone’s intentions… 👉 That creates emotional relevance 👉 That increases attention 👉 And that activates the brain’s reward system So in today’s episode, we’ll explore how Theory of Mind is not just about understanding others— 👉 It may actually be a driver of attention, motivation, and reward. And this is where dopamine enters the Motivation Loop. Because dopamine is not just about pleasure— 👉 It’s about prediction 👉 Attention 👉 Motivation 👉 And learning what matters (to each of us, as individuals). And once we understand how attention and reward work together… we begin to understand what truly drives behavior. CLIP 1 — Dr. John Medina on Theory of Mind, Walt Disney, Art Linkletter and Seeing Human Motivation When I was researching your work and watching your Talks at Google presentations, you mentioned Art Linkletter and Walt Disney. That really stood out to me because I had actually asked Art Linkletter to write the foreword to my first book. He politely declined—by fax—but I never forgot it. What fascinated me was the story of how Walt Disney once showed Art Linkletter a piece of land in California and asked him: 👉 “Do you see what I see?” Walt could already envision the future theme park. But Art couldn’t see it. And later, Art Linkletter said that declining the partnership with Walt Disney became one of the biggest regrets of his life. So when I heard you discussing Theory of Mind, I started wondering: 👉 Shouldn’t Walt have been able to understand that Art couldn’t see the vision the same way he did? Can you explain Theory of Mind, what it is, and whether it’s the closest thing we have to “mind reading”? And how can we better understand other people’s intentions? Dr. John Medina Sure. I’ll admit—I probably have a bias here because I’m a huge Walt Disney fan. I actually have a large poster in my office of Walt Disney standing in what would eventually become Disney World in Orlando. IMAGE CREDIT- https://www.instagram.com/p/DYQuXBsiaj2/?img_index=2 (This is not the exact image John Medina was talking about, but close enough). At the time, though, it was nothing but a swamp. In the background, you can barely see Cinderella’s Castle emerging through the mist. And underneath the image is the quote: 👉 “It’s kind of fun to do the impossible.” Now, Art Linkletter and Walt Disney came from completely different creative worlds. Art was primarily an audio artist—radio, storytelling, spoken communication. Walt Disney was visual. He was an animator, a cartoonist, someone who imagined experiences visually and kinetically. So when Walt asked Art: 👉 “Do you see what I see?” Maybe that wasn’t the right question. Maybe Walt should have asked: 👉 “Can you hear what I hear?” That might have connected more deeply with Art’s strengths and perspective. And this is where Theory of Mind becomes important. Theory of Mind is formally defined as: 👉 The ability to understand the intentions and motivations of another person. More deeply, it’s the ability to step inside someone else’s psychological world— and with very few cues, understand: 👉 what rewards them 👉 what discourages them 👉 what motivates them 👉 and what makes them “tick” If Walt had fully understood what motivated Art Linkletter, he may have approached the opportunity completely differently. Perhaps Art could have contributed to the audio experience of Disney rather than the visual side. Because half of Disney is sound, emotion, atmosphere, and storytelling—not just visuals. And in many ways, that may have changed the entire outcome of their partnership. That’s why Theory of Mind matters. It helps us understand: 👉 how other people think 👉 what captures their attention 👉 and what motivates their behavior. KEY TAKEAWAYS — CLIP 1 Dr. John Medina on Theory of Mind, Attention & Human Motivation 1. Theory of Mind is the ability to understand another person’s inner world. Dr. John Medina defines Theory of Mind as: 👉 “The ability to understand the intentions and motivations of someone else.” It’s our capacity to: understand what motivates people recognize what captures their attention predict what rewards or discourages them and see the world from their perspective This ability strengthens communication, relationships, leadership, learning, and collaboration. We first explored Theory of Mind in greater depth on EP 46[vii], where we examined why this skill is so important for human connection, communication, learning, and performance. Theory of Mind—or ToM—is considered crucial for everyday social interactions because it helps us: analyze behavior interpret emotions judge intentions and infer what another person may be thinking or feeling Researchers describe it as an important: “social-cognitive skill that involves the ability to think about mental states, both your own and those of others.”[viii] In other words, Theory of Mind allows us to step outside of our own perspective and recognize that: 👉 other people may think differently 👉 feel differently 👉 perceive situations differently 👉 and respond differently than we do This ability becomes essential in: ✔ classrooms ✔ workplaces ✔ leadership ✔ teamwork ✔ relationships ✔ parenting ✔ coaching ✔ and overall communication Because the better we understand: another person’s motivations their emotional state fears intentions or needs the more effectively we can respond to each person individually, and help meet those needs. And neuroscience shows us this process is deeply connected to: attention, emotion, empathy, prediction and reward systems in the brain. Theory of Mind helps us move beyond simply reacting to behavior… and instead allows us to begin understanding the human experience behind this behavior. And that shift changes not only how we understand others… but how we lead, teach, communicate, and connect with others. 2. People process the world differently. The Walt Disney and Art Linkletter story in this clip shows that: Walt Disney was highly visual and imaginative Art Linkletter was more auditory/storytelling-oriented Walt asked: 👉 “Do you see what I see?” But Medina suggests the better question that could have changed Art’s life, may have been: 👉 “Can you hear what I hear?” This reminds us: 👉 Not everyone experiences information the same way. Understanding how someone thinks is critical for connection and influence. Attention is Driven by Meaning and Emotional Relevance One of the most important ideas Dr. John Medina reinforces is that the brain does not pay attention to random information. 👉 Attention is selective. 👉 The brain is constantly filtering what matters and what does not. And what determines that filter? The brain prioritizes information connected to: people emotion meaning intention relevance and survival This is why emotionally meaningful experiences are remembered more clearly than neutral ones. As Medina explains in Brain Rules and as researchers continue to confirm: “Emotions help memories form and stick.” From a neuroscience perspective, emotion acts like a biological highlighter. When something feels emotionally important: ✔ attention increases ✔ the amygdala becomes activated ✔ stress and reward chemicals increase alertness ✔ and the brain signals: 👉 “This matters. Remember this.” This is why we often remember: emotionally charged conversations inspiring moments fear-based experiences meaningful relationships powerful stories or moments of uncertainty far more easily than random facts or disconnected information. The amygdala—one of the brain’s emotional processing centers—works closely with attention and memory systems to determine what information should receive priority. And interestingly, much of this process happens below conscious awareness. As National Geographic explains: “Humans communicate emotions through facial gestures. Control of these gestures lies in the brain stem and amygdala, beyond consciousness.” This means our brains are constantly scanning: 👉 facial expressions 👉 tone of voice 👉 body language 👉 emotional energy 👉 and social cues often before we are consciously aware of it. This connects directly back to Theory of Mind. Because when we try to understand: another person’s intentions emotional state motivation or perspective our attention naturally increases. The brain becomes more engaged because socially relevant information carries survival and emotional importance. In other words: 👉 Emotion drives attention. 👉 Attention strengthens memory. 👉 Memory influences behavior. 👉 And repeated behaviors shape results. 4. Motivation increases when people feel understood. When we understand: what drives someone what matters to them what rewards them we can communicate more effectively and create stronger motivation based on what matters to them. This applies to: ✔ leadership ✔ teaching ✔ parenting ✔ coaching ✔ relationships ✔ sales ✔ teamwork 5. Vision alone is not enough. Walt Disney could see the future theme park. But Theory of Mind suggests: 👉 Great visionaries must also understand how others perceive the vision. If people cannot emotionally connect to an idea… they may not act on it. (Like Art Linkletter) Leadership requires: vision communication empathy and understanding each individual’s motivation    TIPS TO PUT THESE IDEAS INTO ACTION Theory of Mind—the ability to understand another person’s thoughts, emotions, intentions, and motivations—is one of the most practical social and emotional skills we can develop. Why does it matter so much? Because human behavior almost always gives clues before words are spoken. The brain is constantly reading: facial expressions tone of voice body language emotional energy engagement levels and social cues And the more we practice observing these cues, the stronger our Theory of Mind becomes. This skill is powerful in both the classroom and the workplace because it helps us better understand: 👉 what people are feeling 👉 what motivates them 👉 what captures their attention 👉 and what they may need before they even say it. I’m still working on learning this skill. You can take the ToM[ix] test yourself to see your own score. 1. Ask Better Questions & Understand Perspective Instead of assuming people think like you do, ask: 👉 “How do you see this?” 👉 “What stands out to you?” 👉 “What would make this meaningful for you?” Strong communication begins with understanding another person’s perspective. Not everyone processes information the same way. REMEMBER: Some people are: visual learners auditory thinkers emotional processors logical analyzers or action-oriented learners The better we understand how people experience the world, the better we connect, teach, lead, and communicate. 2. Focus on Emotional Relevance The brain remembers and pays attention to what feels meaningful. Before presenting an idea, teaching a lesson, coaching a team, or leading a conversation, ask: 👉 “Why would this matter to this person?” When the brain sees emotional relevance: ✔ attention increases ✔ motivation increases ✔ learning improves ✔ and memory strengthens This is where Theory of Mind becomes incredibly important. Not everyone is emotionally moved by the same things. What feels meaningful, motivating, rewarding, or emotionally important to one person may feel completely irrelevant to another. Why? Because emotional relevance is shaped by: past experiences memories beliefs goals fears personality values relationships identity and even our biology The brain is constantly asking: 👉 “Does this matter to me?” 👉 “Is this connected to my goals or survival?” 👉 “Should I pay attention to this?” And the answer is different for every person. 3. Strengthen Observation Skills Theory of Mind improves through intentional observation. Pay attention to: facial expressions tone changes stress signals emotional reactions posture engagement levels and energy shifts Often people communicate discomfort, confusion, anxiety, or frustration long before they verbalize it. We dove into this topic on EP 163[x] with Dan Hill Ph.D, who for more than 20 years, has specialized in studying how emotions drive behavior, especially through the analysis of facial expressions. He often says, “The most valuable 25 square inches of visual territory on earth runs from the eyebrows to the mouth,” because this is where people most clearly reveal the affective responses that influence how they think, decide, connect, buy, lead, compete, and communicate. 4. Tips to Use These Skills in the Classroom Imagine how much easier teaching and learning could become if educators recognized emotional cues before a student became overwhelmed. A teacher might notice: rising anxiety before a test frustration during an assignment embarrassment about asking for help disengagement before behavior problems begin or nervousness before a presentation or sporting event That awareness creates an opportunity to intervene early. Sometimes all it takes is: 👉 reassurance 👉 encouragement 👉 movement 👉 a breathing strategy 👉 emotional support 👉 or the student simply feeling seen and understood And neuroscience tells us this matters deeply. When students feel anxious or emotionally unsafe, (like we have covered in Phase 1) the brain shifts toward survival and threat detection. But when students feel: ✔ emotionally regulated ✔ supported ✔ socially connected ✔ and understood the systems needed for: attention learning memory motivation and performance begin functioning more effectively. 5.Tips to Use These Skills in the Workplace The same principle applies in professional environments. Imagine being able to recognize what someone needs before they say it. For example: noticing a customer searching for assistance sensing frustration through facial expressions identifying confusion during communication recognizing stress in a coworker or observing disengagement during a meeting That ability to use this skill improves: ✔ teamwork ✔ leadership ✔ communication ✔ customer experience ✔ empathy ✔ and performance under pressure 6. Build Motivation Through Understanding—Not Pressure People are more motivated when they feel: ✔ seen ✔ understood ✔ valued ✔ emotionally connected Sustained motivation rarely comes from force. It comes from: 👉 meaning 👉 connection 👉 safety 👉 and understanding So what happens when pressure replaces understanding? From a neuroscience perspective, excessive pressure activates the brain’s stress and threat systems. When people feel: judged criticized controlled rushed emotionally unsafe or afraid of failure the brain shifts toward survival mode. And when that happens: 👉 attention narrows 👉 creativity decreases 👉 emotional regulation weakens 👉 motivation drops 👉 and performance suffers Instead of feeling inspired, people begin focusing on: avoiding mistakes avoiding embarrassment avoiding punishment or protecting themselves emotionally Pressure may create short-term compliance— but it rarely creates long-term motivation, growth, or engagement. This is especially important in: ✔ classrooms ✔ athletics ✔ leadership ✔ parenting ✔ coaching ✔ and workplace environments As we covered in Phase 1: 👉 the brain performs best when challenge is balanced with support. That does not mean removing accountability. It means creating environments where people feel safe enough to: 👉 try 👉 fail 👉 learn 👉 adapt 👉 and grow without fear shutting down the systems needed for learning and performance. This is why the best teachers, coaches, parents, and leaders don’t simply push harder. They understand: 👉 what motivates people 👉 what emotionally drives them 👉 what support they need 👉 and how to help them feel capable and connected Because understanding fuels motivation far more effectively than pressure alone. 7. Protect Your Attention: Reward & the Motivation Loop Attention is one of the brain’s most powerful filtering systems. At every moment, the brain is deciding: 👉 What matters? 👉 What should I focus on? 👉 What should I ignore? 👉 And what is worth repeating? And this is where attention connects directly to reward. Because the brain naturally pays attention to what it believes will lead to: ✔ reward ✔ meaning ✔ safety ✔ connection ✔ achievement ✔ pleasure ✔ or emotional significance In other words: 👉 Attention directs behavior. 👉 Reward reinforces behavior. And together, they shape the Motivation Loop. This is exactly what we see in Phase 2 of our roadmap. Belief influences what we think is possible. Thought patterns shape our neurochemistry. Attention determines what we focus on. And reward determines what we repeat. Over time, repeated patterns of attention begin shaping: 👉 our thoughts 👉 our emotions 👉 our habits 👉 our behaviors 👉 and ultimately our results Attention literally helps train the brain. And this is why understanding: ✔ ourselves ✔ other people ✔ emotion ✔ motivation ✔ and what drives behavior becomes so important. Because the more intentionally we direct our attention… the more intentionally we shape: 👉 learning 👉 communication 👉 performance 👉 relationships 👉 habits 👉 and eventually our long-term results Where attention goes… the brain follows. And what the brain repeatedly rewards… becomes behavior. CLIP 2 SUMMARY — Dr. John Medina on Improving Theory of Mind In this second clip, Dr. John Medina explains that Theory of Mind—the ability to understand another person’s thoughts, emotions, motivations, and intentions—is not just something we are born with. 👉 It is a skill that can be strengthened and developed. Dr. Medina references the “Reading the Mind in the Eyes Test” developed by Simon Baron-Cohen, which measures a person’s ability to interpret emotions and mental states by looking only at facial cues around the eyes. But what becomes especially fascinating is how neuroscience research shows we can improve this skill. According to Medina, one of the most effective ways to strengthen Theory of Mind is through reading high-quality narrative fiction—especially award-winning literature. Why? Because great fiction allows readers to: 👉 enter the psychological interior of another person 👉 experience different perspectives 👉 understand emotions, motivations, and struggles 👉 and mentally simulate someone else’s experience In other words, reading literary fiction trains the brain to better understand people. Medina explains that: nonfiction alone does not appear to improve Theory of Mind in the same way but narrative storytelling activates social and emotional processing systems in the brain helping readers become more empathetic, observant, and socially aware He even suggests: 👉 reading just 10–15 minutes a day for a month can measurably improve Theory of Mind scores. Dr. Medina also emphasizes that this skill is especially important for: ✔ teachers ✔ leaders ✔ parents ✔ coaches ✔ and anyone working closely with people because it helps us recognize when someone is: confused overwhelmed emotionally distressed disengaged or struggling internally before they verbalize it One of his strongest recommendations is for educators to form book clubs and engage with meaningful, award-winning literature together. Why? Because Theory of Mind improves through repeated exposure to: 👉 perspective-taking 👉 emotional storytelling 👉 social complexity 👉 and human experience The more we understand how other people think and feel… the stronger our communication, empathy, leadership, learning, and relationships become. REVIEW & CONCLUSION — EP 395 Theory of Mind, Attention, Reward & Human Motivation As we close out this week’s episode, I think one of the biggest ideas we uncovered is that the brain is not randomly paying attention to the world around us. 👉 Attention is selective. 👉 The brain is constantly filtering what matters. And what determines that filter is often: emotion meaning relevance intention reward and human connection Reward is the brain’s reinforcement signal. It tells us: ✔ what matters ✔ what to move toward ✔ and what behaviors are worth repeating. This is why Theory of Mind becomes so important in Phase 2 of our Season 15 roadmap. Because once we understand: 👉 what motivates people 👉 what emotionally drives them 👉 what captures their attention 👉 and what rewards (or what matters most to them) that drives their behavior Then we can begin to understand what truly drives human performance. This week’s episode connected several important ideas together: ✔ belief shapes neurochemistry ✔ thought patterns influence attention ✔ emotion strengthens memory ✔ reward reinforces behavior ✔ and repeated attention patterns shape habits and results And this is exactly how the Motivation Loop works. What we repeatedly focus on literally helps train the brain through neuroplasticity. That means: 👉 repeated focus on stress strengthens stress pathways 👉 repeated focus on fear reinforces fear 👉 and repeated focus on growth, meaning, and possibility strengthens those pathways as well This is why protecting our attention matters so much. Where attention goes… the brain follows. And what the brain repeatedly rewards… eventually becomes behavior. One of the most practical takeaways from Dr. John Medina’s work is that Theory of Mind is not fixed. 👉 It can be developed. We can strengthen this skill by: becoming better observers listening more carefully paying attention to emotional cues asking better questions and intentionally trying to understand another person’s perspective And Medina’s recommendation to read high-quality narrative fiction was especially fascinating because it shows us that the brain can literally be trained to better understand people. Why does this matter? Because whether we are: ✔ teaching students ✔ leading teams ✔ coaching athletes ✔ parenting children ✔ serving customers ✔ or building relationships understanding people improves: 👉 communication 👉 motivation 👉 empathy 👉 learning 👉 leadership 👉 and overall performance It also reminds us of something we introduced earlier in this season: The brain performs best when challenge is balanced with support. Pressure alone may create short-term compliance… but understanding creates: ✔ trust ✔ psychological safety ✔ emotional connection ✔ resilience ✔ and sustainable motivation And this brings us back to the core question we are exploring in Phase 2: 👉 What actually drives human behavior forward? This week’s answer may be this: 👉 Attention 👉 Meaning 👉 Emotional relevance 👉 Reward 👉 And human connection Because once we understand: 👉 what captures attention 👉 what creates emotional relevance 👉 and what the brain finds meaningful we begin to understand what drives behavior. And this is where everything begins connecting back to the Motivation Loop we’ve been building throughout Phase 2. The brain naturally pays attention to what it believes is: ✔ important ✔ rewarding ✔ emotionally meaningful ✔ or worth pursuing This is where attention and reward become deeply connected. And this is where dopamine enters the picture. Next week we revisit our interview with Dr. Anna Lembke who explains in her book, Dopamine Nation: Dopamine is not just about pleasure. • It’s about motivation. • Anticipation. • Pursuit. • And what the brain decides is worth the effort. So when attention and reward are aligned… Learning increases • Memory strengthens • Motivation rises • Behavior becomes repeatable • And dopamine helps reinforce the behavior But when attention and reward become disconnected… Focus decreases • Motivation drops • Learning weakens • Emotional disengagement increases • And the Motivation Loop begins to break down This is why understanding: ✔ attention ✔ emotion ✔ reward ✔ meaning ✔ and human motivation becomes so important. Because what the brain repeatedly pays attention to… and repeatedly rewards… eventually shapes: 👉 our habits 👉 our behaviors 👉 our performance 👉 and ultimately our results Where attention goes… the brain follows. And what the brain repeatedly rewards…or what matters most to us, that we determine is worth repeating, eventually becomes behavior. I’m Andrea Samadi, and this is the Neuroscience Meets Social and Emotional Learning Podcast, where we continue exploring how the brain’s systems work together— because when regulation, attention, motivation, learning, movement, and emotion become aligned… 👉 performance improves 👉 learning accelerates 👉 relationships strengthen 👉 and results become more consistent as we continue bridging neuroscience, emotional intelligence, and human performance— to help turn awareness into action, learning into results, and potential into performance. See you next week.  REFERENCES: [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 392 https://andreasamadi.podbean.com/e/the-motivation-loop-how-your-brain-decides-what-s-worth-doing/   [ii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 393 https://andreasamadi.podbean.com/e/belief-first-the-neuroscience-of-motivation/   [iii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 394 https://andreasamadi.podbean.com/e/thoughts-as-biology-how-your-mind-shapes-neurochemistry/   [iv] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 42 https://andreasamadi.podbean.com/e/dr-john-medina-on-implementing-brain-rules-in-the-schools-and-workplaces-of-the-future/   [v] YouTube Visuals Andrea and John Medina EP 42 https://www.youtube.com/watch?v=CFzg5nQnEMs   [vi] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 370 https://andreasamadi.podbean.com/e/brain-rules-revisited-how-neuroscience-can-transform-classrooms/   [vii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 46 https://andreasamadi.podbean.com/e/as-close-to-mind-reading-as-brain-science-gets-developing-and-using-theory-of-mind-in-your-daily-life/   [viii] How the Theory of Mind Helps Us to Understand Others by Kendra Cherry Oct. 1, 2019 https://www.verywellmind.com/theory-of-mind-4176826   [ix] Theory of Mind Test NOTE: My score was 29/36  http://socialintelligence.labinthewild.org/mite/   [x]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 163 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/  

In this episode Andrea Samadi revisits her October 2022 interview with Dr. Caroline Leaf about how our thought patterns act as biological instructions that shape brain chemistry, behavior, and results. They explore the mind–brain distinction, the magnet analogy for pattern formation, and practical steps to interrupt negative thinking.   Listeners learn why repeated thoughts build neural pathways, how beliefs trigger neurochemistry in the motivation loop, and how consistent practices—like Dr. Leaf’s 63-day NeuroCycle—can rewire thinking over time for better focus, motivation, and wellbeing. This Episode, We Will Cover: ✔ What it means when we say your thoughts are “biological instruction” ✔ How your thoughts influence brain chemistry, the nervous system, and behavior ✔ Why thinking, feeling, and choosing are always working together ✔ The connection between thought patterns and future results ✔  How repeated thoughts create neural pathways and habits ✔ The Motivation Loop — and where thought patterns fit in ✔ The “magnet analogy” — how your thoughts organize patterns in the brain ✔ How to identify and change toxic or limiting thought patterns ✔  Dr. Carolyn Leaf’s 63-day Neurocycle process for rewiring thinking ✔ How your internal state influences your external results and environment ✔ Why you are both shaping and responding to your environment 🎯 How to begin directing your thinking to create more consistent outcomes  Practical Strategies You’ll Learn: ✔️ How to identify the thought patterns that are holding you back ✔️ Simple ways to interrupt negative thinking loops ✔️ How to build positive neural pathways through repetition ✔️ Questions to help you get to the root of your thinking ✔️ Daily habits to rewire your brain over time 🎯 Key Takeaway: 👉 Your thoughts are not just ideas— they are shaping your brain, your behavior, and your results. Welcome back to Season 15 of the Neuroscience Meets Social and Emotional Learning Podcast. I’m Andrea Samadi, and on this podcast, we bridge the science behind social and emotional learning, emotional intelligence, and practical neuroscience—so we can create measurable improvements in well-being, achievement, productivity, and results. If you’re new here, welcome. We are currently reviewing past episodes in Season 15--organized as a roadmap of the brain’s foundational systems. Instead of treating neuroscience, health, mindset, and performance as separate topics—like we’ve done in the past 14 seasons—we’re now exploring how these systems come online in sequence. “In Phase 1, we focused on regulation and safety—because without it, nothing else in the brain fully activates. 👉 If we don’t feel safe, the brain shifts into survival mode 👉 And when that happens, the systems we need for motivation, focus, and learning don’t fully come online” Phase 1 — Regulation & Safety • Phase 2 — Neurochemistry & Motivation • Phase 3 — Movement, Learning & Cognition • Phase 4 — Perception, Emotion & Social Intelligence • Phase 5 — Integration, Insight & Meaning By the end of this season, my hope is that we can step back and ask: 👉 Where am I out of alignment? 👉 Is it regulation? 👉 Is it my thinking? 👉 Is it my focus? Or Belief? 👉 Is it how I’m learning or connecting with others? Because once we can see the gap… 👉 We can begin to close it” “The goal is not more effort—it’s better alignment.” “And when these systems are aligned… 👉 Effort feels easier 👉 Learning becomes faster 👉 And results become more consistent Because peak performance is not about doing more. It’s about aligning the systems that drive our results. 🧠 We are now in Phase 2 — Neurochemistry & Motivation, where we asked one core question: 👉 What IS IT that drives us forward? In EP 392[i], we introduced the Motivation Loop—how our brain decides what’s worth doing. In EP 393[ii], we saw how belief triggers neurochemistry—driving action, feedback, and repetition.  THOUGHT PATTERNS (Dr. Carolyn Leaf) For today’s EP 394, we move deeper into the loop—into thought patterns with Dr. Carolyn Leaf[iii] who we first met in October 2022 on the podcast. While I think that all of the parts the motivation loop are important, (starting with our beliefs)  I think this one that we are covering today (our thought patterns) is the MOST important part of the motivation loop. Because our thinking isn’t neutral. It is biological instruction. Or said in plain English. Our thoughts can influence ourselves as well as others. Every thought you think sends signals through your brain and body. Our thought signals trigger: Neurochemicals like dopamine, cortisol, and serotonin Changes in neural activity Activation of our nervous system So our brain is constantly responding to what we’re thinking. 👉 A thought isn’t just a moment in our mind 👉 It’s a message that tells our body how to respond We could go deeper here, and connect Russian Scientist Dr. Konstantin Korotkov’s work from EP 307[iv] where he explained the concept of electrophonics. In this episode, he explained his advanced GDV Technology that shows “that we have energy fields…that can show physical energy distribution, emotional energy distribution, psychological energy distribution, and our relationship of our inner state to the outer world.”[v] And in agreement, according to Dr. Carolyn Leaf, our thoughts are constantly shaping our brain’s chemistry— either increasing our drive… or quietly shutting it down. Impacting ourselves as well as others around us. I think this concept is a CRITICAL part of living a successful life. Eliminating negative thoughts though is always a work in progress. My thinking isn’t always positive, but I strive to make it that way the majority of every day. Dr. Leaf’s work that we will cover today, shows us how to break down and eliminate our most toxic thought patterns (that are having a detrimental impact on our lives) and she can do this in 63 days, using her Neurocycle App. We covered this app and the 5 STEPS she uses to break a toxic thought and Clean Up Your Mental Mess on EP106[vi] and EP 299[vii] Since learning about Dr. Carolyn Leaf’s work back in 2020, I’ve completed five 63-day Neurocycles using her app—and I can honestly say, it’s been one of the most impactful processes that I’ve ever done for my mental health. Because the truth is—we all have toxic thought patterns. Even Dr. Leaf talks about this and uses the 5-step approach herself. These thoughts can surface throughout the day, and if we don’t recognize and process them, they can start to influence how we feel, how we show up with others, and ultimately how we live. What I found most interesting about her system is that it helps you get to the root of your thinking. And for me—that root has actually been the same, every time I’ve gone through a new cycle over the past six years, eliminating a toxic thought, or something that is bothering me. That showed me something important… As we start to peel back the layers of our thinking, we begin to understand why we think and act the way we do. And once we can see that pattern—we can start to change it. But this isn’t instant. 👉 Changing thought patterns takes time, consistency, and awareness. And that’s really what this work is about—learning how to observe our thinking, understand it, and then intentionally reshape it over time. 🎙CLIP 1 — UNDERSTANDING THE MIND, BRAIN & ENERGY The brain is the physical structure… but the mind is what drives our experience. Your mind is how we: Think Feel Choose And these processes are happening all the time, shaping our biology and behavior. MAIN POINTS FROM CLIP 1 1. 🧠 The Brain is Physical — But It Doesn’t Create Experience Alone We can look at a brain—but it won’t generate thoughts on its own A living person creates our thoughts, and experiences through interaction with others and the world around us. 👉 The brain supports our experiences 👉 But the mind creates it Key Takeaway: Our life is not just coming from our brain structure—it’s coming from how we actually use our mind. Tip to Implement: Pause during the day and ask: “Am I reacting automatically… or intentionally choosing my response?” Is the response that I’m choosing moving me TOWARDS my goal, or AWAY from it? What experiences are you creating day to day? If you like what you are creating, keep going. If you would like different results, begin with your thinking. 2.  The Mind = Think + Feel + Choose Thinking, feeling, and choosing are not separate They happen simultaneously and continuously 👉 Every thought creates a feeling 👉 Every feeling influences a choice Key Takeaway: You can’t change behavior without addressing both thoughts and emotions together  Tip to Implement for improved results: When stuck, ask: “What am I thinking right now? What am I feeling right now?” “What choice is this leading me toward?” “I first heard this idea explained in a different way years ago, while working in the seminar industry with Bob Proctor. It was a core concept in every program he delivered—and it really stayed with me. He would say that our thoughts are not just passing ideas… they are directly connected to our future results. That our thoughts, combined with the feelings we attach to them, and the actions we take because of them… ultimately shape our conditions, our circumstances, and our environment. Or in plain English again, our thinking determines our future results, or where we end up in life. And now, when we look at this through the lens of neuroscience—like Dr. Carolyn Leaf’s work—we can see what’s actually happening underneath: 👉 Our thoughts are influencing our brain chemistry 👉 That chemistry is driving our behavior 👉 And that behavior is what produces our results So what once sounded like philosophy… is now something we can understand as biology. 3. Thoughts Are Constantly Driving the Body Every moment our mind is active, it’s influencing our biology Our thoughts affect: Brain activity Nervous system Physical responses  Key Takeaway: Our thoughts are not harmless—they are biological drivers 🔧 Tip to Implement for improved results: Use a simple reset: Slow your breathing Shift one thought at a time, intentionally 👉 This can begin to regulate your entire system We saw the importance of breastwork with lowering our HRV with Rohan Dixit[viii]. Over time, and practice, this becomes a habit, as we become more intentional with our thinking. While studying neuroscience with researcher Mark Robert Waldman, he had his students do an activity that showed us just how difficult this is to do in a typical day. He would say to time how long you would go without thinking a negative thought, or complaining (it didn’t have to be out loud, thinking was enough to stop the timer). Most of us chimed in that we lasted maybe an hour or two before thinking something negative. Waldman let us know that this activity was not meant to be easy, but for us to become more aware, since the research shows that the average person has roughly 60K-70K thoughts a day, and that 75%-80% are negative, and nearly 95% are repetitive thoughts from the day before. But there’s hope since we can learn to use our minds to change our brain. 4. The Brain & Body Are Only Part of the System The brain and body are physical But our mind is what directs and organizes these parts 👉 We are not just our brain 👉 We are the system using the brain Key Takeaway: We have more influence than we think—we’re not stuck with our current patterns. Tip to Implement: Instead of saying: “This is just how I am” Shift to: “This is a pattern I’ve learned—and I can change it” The fastest way I’ve been able to change my thinking is with Dr. Leaf’s Neurocycle app. It might seem like 63 days is a long time, but when you see the progress at the end, I’m sure you’ll wish like I had, that you had started sooner, to eliminate whatever it was that was stuck in your mind. 5. Thoughts Create Measurable Changes As we think, feel, and choose → our brain changes → our chemistry shifts  Key Takeaway: Mental activity = physical change in the brain If you watch our full interview, Dr. Leaf had props to demonstrate what our brain looked like with negative thoughts (it looked like a dead tree) vs a healthy tree with positive thinking.  Tip to Implement: Be intentional with: Morning thoughts Pre-performance thoughts (before something important) Pre-sleep thoughts 👉 These are high-impact moments for rewiring our brain with positive intentions.  FINAL KEY TAKEAWAYS ✔ The brain is the structure—but the mind drives experience ✔ Thinking, feeling, and choosing are always working together ✔ Thoughts create real biological changes ✔ Repeated thoughts build neural patterns ✔ We all have the ability to shift those patterns with awareness and intention ✔ Our internal state and external world are constantly interacting  What this really shows us is that our thoughts are not just passing moments—they are actively shaping our brain, our chemistry, and ultimately our results. And when we learn to direct our thinking, we begin to influence our brain’s chemistry, our behavior, and ultimately, our results. CLIP 2 The Brain is Like a Magnet and Draws Its Own Energy Field. Prior to this section in the interview, Dr. Leaf spoke about the iron filings activity many of us saw in school. We put a whole bunch of iron filings on a sheet of paper, and then took a magnet and put it in the middle and you saw a beautiful pattern with the iron filings, but take the magnet away, and the filings go into a disordered random pile because the filings are not strong themselves. They lose their alignment that was caused by the magnetic “force” pulling them together. It’s this force Dr. Leaf explains happens with our each of our brain’s.  Depending on what our minds are thinking, determines the patterns our minds create with our own energy force. And she clarifies that she isn’t talking about Star Wars, this is understanding the power of our own individual energy force. MAIN POINTS FROM CLIP 2 1.    The “Magnet” Analogy (Pattern Formation) Like iron filings around a magnet → energy becomes organized into patterns 👉 Our thoughts organize our internal world 👉 Patterns become habits And I would take this a step further, and say our thoughts absolutely create not only our internal world, but pair them with our feelings and actions, and they create our conditions, circumstances and environment, or our outside world. We can also look at this as: Neural patterning Attention shaping networks Repeated thoughts→ create strengthened neural pathways I always want positive neural pathways in my mind, and in the minds of those I care about, which is why I’ll always lead with positive thinking myself. I know my energy field can directly impact the energy field of not just my world, but those around me as well. Key Takeaway: Repeated thoughts = repeated neural pathways  Tip to Implement: Ask daily: “What patterns am I reinforcing right now in my life?” When you see something on the outside that you don’t like, we’ve said it before on this podcast, that you’ve got to go inside and make a change. Shift ONE thought in that pattern if it’s not moving you towards the results that you want. 2. You Are Both Generating AND Responding to Your Environment Your internal state influences how you experience the world Your environment also influences your internal state 👉 It’s a two-way system  Key Takeaway: We’re not just reacting to life—we are co-creating our experience (based on what we think, feel and choose day to day).  Tip to Implement: Control what you can: Inputs (what you watch, read, listen to) Environments (who you’re around) 👉 These shape your thinking patterns (what you will ending up thinking, feeling and choosing) in your day to day life. I’m very intentional with who I spend time with for this reason alone. And also what I read, listen to and the environments where I spend the most time. 3. Where We Ground the Science “While some of these ideas are still being explored, (which is why I interviewed Dr. Korotkov to better understand the science behind our thinking) what we DO know from neuroscience is clear—our thoughts change brain activity, they influence neurochemistry, and shape our behavior over time.” EP 394 — REVIEW & CONCLUSION “As we wrap up today’s episode, let’s go back to the question we’ve been exploring in Phase 2: 👉 What is it that actually drives us forward? In EP 392, we introduced the Motivation Loop—how your brain decides what’s worth doing. In EP 393, we saw how belief triggers neurochemistry—driving action, feedback, and repetition. And today, in EP 394, we took it one step deeper… 👉 We looked at the starting point of that loop—our thought patterns. Because what we’ve seen today is this: 🧠 Your thoughts are not neutral 🧠 They are biological instruction Every thought we think is influencing: our brain activity our neurochemistry our nervous system And ultimately… our behavior and results WHAT WE NOW UNDERSTAND From Dr. Carolyn Leaf’s work, we learned: 👉 The mind is how we think, feel, and choose 👉 These processes are always working together 👉 And over time, repeated thoughts create patterns in the brain And using the magnet analogy… 👉 Just like a magnet organizes iron filings into patterns 👉 Our thoughts organize patterns in our brain And those patterns become: Habits Behaviors Results THE BIG CONNECTION When we zoom out, everything we’ve covered fits together like this: 👉 Thoughts → Neurochemistry → Behavior → Results This is the Motivation Loop in action. And what this means is powerful… 👉 If we change our thinking 👉 We can begin to change our results OWNERSHIP + AWARENESS But here’s the important part… This doesn’t happen overnight. As I shared in this episode, after completing five 63-day Neurocycles, what I’ve seen is that: 👉 Patterns repeat until we become aware of them 👉 And real change takes time, consistency, and intention But once you can see your patterns… 👉 You can start to change them PUTTING THIS INTO ACTION So here’s what I want you to take with you from today’s episode: Ask yourself: 👉 “What patterns am I reinforcing right now?” And if they’re not moving you toward the results you want… 👉 Shift one thought 👉 Interrupt one pattern 👉 And begin building a new one Because small shifts, repeated over time… 👉 Create lasting change in the brain  “So as we continue through Phase 2, remember this: 👉 Our thoughts are not just something we have… 👉 They are something we can direct And when we learn to direct our thinking… 👉 we begin to direct our life. Because we have more influence than we think— over our brain, our behavior, and ultimately, our results.  And next, we’ll continue building on this foundation, as we explore the next layer of what drives performance and sustained effort… 🧠 Attention and reward. Because once our thoughts shape our neurochemistry… 👉 attention determines what we focus on 👉 and reward determines what we repeat. When I asked Dr. John Medina about Theory of Mind (in one of our early interviews)—something I had heard him speak about—he explained it as our ability to understand the intentions and motivations of other people. And this is where it gets really interesting for what we’re studying in Phase 2… Because the brain doesn’t just pay attention to random information— 👉 It pays attention to people 👉 It pays attention to meaning 👉 It pays attention to intention And when we understand someone’s intentions… 👉 That creates emotional relevance 👉 That increases attention 👉 And that activates the brain’s reward system So next we’ll explore how Theory of Mind is not just about understanding others… 👉 It’s a driver of attention and reward. And this is where dopamine comes into the Motivation Loop. Then we will tie in what Dr. Anna Lembke explains in Dopamine Nation… 👉 Dopamine isn’t just about pleasure 👉 It’s about motivation, anticipation, and what the brain decides is worth pursuing “So when attention and reward are aligned… 👉 Learning increases 👉 Memory strengthens 👉 Behavior becomes repeatable 👉 And dopamine is released to reinforce the behavior” But when they’re not aligned…. 👉 We lose focus 👉 Motivation drops 👉 And the loop breaks And that’s what we’ll explore next. We’ll see you next around the middle of May for our next episode.   RESOURCES: Full interview with Dr. Carolyn Leaf on YouTube https://www.youtube.com/watch?v=zI6o1pZwGtc CLIP 1 — UNDERSTANDING THE MIND, BRAIN & ENERGY CLIP 2 — THE BRAIN IS LIKE A MAGNET Neurocycle App https://www.neurocycle.app/   REFERENCES:   [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 392 https://andreasamadi.podbean.com/e/the-motivation-loop-how-your-brain-decides-what-s-worth-doing/   [ii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 393 https://andreasamadi.podbean.com/e/belief-first-the-neuroscience-of-motivation/   [iii] Neuroscience Meets Social and Emotional Learning Podcast BONUS EPISODE https://andreasamadi.podbean.com/e/worldrenownedneuroscientistdr-caroline-leaf-oncleaningup-your-mentalmess5-simplescientifically-proven-stepsto-reduceanxiety-and-toxic-thinking/   [iv] Neuroscience Meets Social and Emotional Learning Podcast EPISODE  307 https://andreasamadi.podbean.com/e/dr-konstantinkorotkov-on-bridging-thespiritualworld-with-rigorousscientific-method-methodtappingintothe-powerof-our-thoughtsenergy-fieldsandlimitless/   [v] What is Gas Discharge Visualization? Konstantin Korotkov Published in 2012 in YouTube https://www.youtube.com/watch?v=DhBYqkos-Xk   [vi]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 106 https://andreasamadi.podbean.com/e/book-and-app-review-of-neuroscientist-and-best-selling-author-dr-caroline-leafs-cleaning-up-your-mental-mess-coming-march-2-20201/   [vii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 299 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/   [viii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 389 https://andreasamadi.podbean.com/e/breathe-to-reset-how-hrv-tech-reveals-hidden-stress/  

Andrea Samadi explores Phase Two of the brain roadmap, showing how belief—shaped by meaning, identity, and daily practice—starts the motivation loop and drives action. Featuring insights from Bob Proctor, this episode offers practical steps to find your why, train your mind, act from your next-level frequency, and grow into the results you envision. Welcome back to Season 15 of the Neuroscience Meets Social and Emotional Learning Podcast. I’m Andrea Samadi, and on this podcast, we bridge the science behind social and emotional learning, emotional intelligence, and practical neuroscience—so we can create measurable improvements in well-being, achievement, productivity, and results. If you’re new here, welcome.  On today’s EP 393 of the Neuroscience Meets Social and Emotional Learning Podcast, we revisit the work of Bob Proctor to explore something foundational: 👉 The Neuroscience of Belief Because before motivation… before action… before results… 👉 there is belief. In this episode, we break down how belief actually works in the brain—and why it’s the starting point of everything we do. ✔ Why motivation doesn’t start with discipline 👉 it starts with belief and expectation ✔ How belief shapes your neurochemistry 👉 dopamine rises when your brain believes something matters ✔ The Motivation Loop 👉 Belief → Chemistry → Action → Feedback → Repeat ✔ Why goals are not about what you get 👉 but who you become in the process ✔ The power of alignment 👉 when you stop comparing and start following your own path ✔ Understanding “frequency” 👉 how your thoughts, emotions, and focus determine what you experience ✔ Why imagination is more than visualization 👉 it’s how the brain begins solving for a new future ✔ And why you don’t need the full plan 👉 just the next step forward SEASON 15 ORIENTATION In Season 15, we’ve organized everything as a roadmap of the brain’s foundational systems. Instead of treating neuroscience, health, mindset, and performance as separate topics— we’re exploring how they come online in sequence. Each phase we are covering, builds on the one before it: Phase 1 — Regulation & Safety • Phase 2 — Neurochemistry & Motivation • Phase 3 — Movement, Learning & Cognition • Phase 4 — Perception, Emotion & Social Intelligence • Phase 5 — Integration, Insight & Meaning Because peak performance isn’t built by doing more— 👉 it’s built by aligning the systems underneath. And I want to understand these systems myself. So thank you for joining me on this journey— as we learn how to align our brains… to unlock what’s truly possible. TRANSITIONING FROM PHASE 1 → PHASE 2 In Phase 1, we asked a foundational question: 👉 Is the nervous system safe enough to learn? Because without safety— nothing else in the brain fully activates. But once the brain is regulated… a new question begins to emerge: 👉 What actually drives us forward? What determines whether we: start something • stay with it • or stop altogether PHASE 2: NEUROCHEMISTRY and MOTIVATION We started Phase 2 with something simple. To think about the last time you felt truly motivated. Not forced… not pushing yourself… but naturally pulled into something. 👉 What made you start? Was it discipline? Or was it something deeper? … Because here’s what neuroscience—and the work of many experts—has shown us: 👉 Motivation doesn’t start with action. 👉 It starts with belief. Before you ever take a step— your brain has already made a decision. If you are thinking: “This matters.” • “This is worth it.” • “This could REALLY work.” That’s THE moment that belief is formed— 🧠 your brain begins releasing dopamine in anticipation. Not because you’ve succeeded… 👉 but because you expect to. THE MOTIVATION LOOP This is what we call: The Motivation Loop. It works like this: Belief — meaning and expectation Neurochemistry — dopamine and drive Action — effort and behavior Feedback — reward or disappointment Repeat… or Burnout And it all begins with one question: 👉 What do you believe is worth your effort? Because this is where it all starts. 🧠 PHASE 2 — BELIEF (BOB PROCTOR) The loop begins with belief. Before behavior changes— 👉 the brain needs direction. This happens in the prefrontal cortex— your thinking brain. This is where you decide: “This matters” • “This is possible” • “This is worth doing” And here’s what’s fascinating: 👉 Your brain is always predicting the future. If it expects something to matter— 👉 dopamine begins to rise before you even start. This is why two people can look at the same task… and have completely different levels of motivation. One sees opportunity. The other sees effort, and too much work. Same task. Different beliefs. Different chemistry. Different outcomes. To cover this topic of belief, we are going straight to the late Bob Proctor who understood this topic more than anyone I’ve ever met, because he studied it every day for over 60 years. He often quoted James Allen who said “believe and your belief will create the fact.” And for someone who studied the book, Think and Grow Rich by Napoleon Hill for most of his life, he would say “You’re not ready for what you want until you believe it” and he was famous for his “Goal Cards” that every person who attended his seminars would receive. He would say “here’s an idea that has earned millions of dollars for me….it can earn millions of dollars for you, too!” The idea was that every year, you would write out your goals on this card, as if you had already received the goal, and this practice would essentially build belief, or cells or recognition in your brain as you began to image what your life would look like, with the goal already achieved. Proctor was not only good at helping people to believe in themselves, and uncover their unlimited potential, he was also a master at showing people how to challenge their beliefs, or paradigms, that might be outdated, or holding them back. When he first met me, in the late 1990s, his first question to me was “what do you do, and what is it that you REALLY WANT to be doing?” I could answer the first part, as I was a teacher at the time in Toronto, but the second part, he got me thinking! During our interview, EP 66[i], June of 2020, I asked him how he developed HIS belief, when not every program he created was a hit. CLIP 1: Building Belief Bob Proctor reminds us that belief isn’t something you wait for—it’s something you build daily. Through consistent study, focused thinking, and aligned action, belief becomes the force that drives growth. 👉 Goals are not about what you get 👉 They are about who you become Even when outcomes don’t go as planned, growth is still happening. Belief is strengthened when you: Stay focused on your own path Continue learning and seeking guidance Align your actions with a greater purpose Train your mind to see what’s possible Because: 👉 Your thoughts shape your reality 👉 Your imagination sets the direction 👉 And your next step builds the path This is how belief turns into internal drive. KEY TAKEAWAYS ✔ Belief is built through repetition Daily study and focus strengthen neural pathways that support action and persistence. Proctor would study every morning at 5:30am, reading in his office. He was relentless with his study and that built his belief, that was unshakeable, over the years. ✔ Goals are for growth, not achievement The outcome is secondary—the transformation is the real reward. I’m sure you would agree with this, if you look back at some of the times you overcame a challenge, these are the moments in your life that built character, grit and resilience that would drive you forward. ✔ Meaning fuels motivation When something feels purposeful, the brain prioritizes it. This example describes the power of understanding our “why” with something. ✔ Identity drives behavior You act in alignment with who you believe you are becoming. Always moving towards being more, with whatever you are doing. Keep progressing forward. ✔ Internal focus creates clarity Stop watching others and focus on YOUR own goals—progress comes from staying in your own lane. ✔ You can’t grow alone Specialized knowledge, mentorship, and guidance accelerate belief and results. Always look for mentors, or someone who has done what you want to do, to share the path forward and help you to get there faster. ✔ Your thoughts create your external world Your environment reflects your internal patterns. This is more important than just saying “let’s always think positive thoughts.” We will cover this one deeper next week, but this one, I think is critical. ✔ Imagination expands possibility Seeing the next level mentally allows the brain to begin solving for it. ✔ You don’t need the full plan Progress happens one step at a time—clarity comes after action. PUT THESE IDEAS INTO ACTION 1. Find Meaning (Why It Matters) Ask yourself: 👉 Why does this goal actually matter to me? Make it personal Connect it to purpose Link it to contribution (greater good) My personal why has stayed the same for the past 3 decades, or ever since I saw Proctor working with 12 teens at the Louisiana Superdome. That moment is why I get up every day, and do what I’m doing. 2. Build Identity (Who You Are Becoming) Shift from: 👉 “I want this” To: 👉 “I am becoming the person who…”  is doing XYZ Write it down daily Reinforce it with action What’s important is WHO we become in this process. 3. Creates Internal Drive (Not External Pressure) Instead of forcing motivation: (that we KNOW breaks the motivation loop) Focus on belief + meaning Let drive come from alignment (or from within). 👉 When belief is strong, effort feels natural 4. Train Your Mind Daily Read, study, reflect (10–20 minutes/day) Repetition builds belief 👉 What you study, you start to solidify your believe 👉 What you believe, you take action on 5. Stay Focused on YOUR Goals Stop comparing where you are to others Reduce external noise 👉 This Builds Clarity = When you focus on your own path 6. Seek Specialized Knowledge Find mentors, systems, or frameworks Don’t try to figure it out alone 👉 Growth accelerates with guidance 7. Check Your Thinking (this we will dive deeper into next week with Dr. Leaf’s work). Ask: 👉 What am I repeatedly thinking about? Shift negative loops Reinforce empowering beliefs 8. Use Imagination as a Tool Visualize the next level of you Don’t worry about “how” yet 👉 The brain fills in the path after you are committed 9. 👣 Take the Next Step Only Don’t wait for the full plan Just act on what’s in front of you 👉 Progress creates clarity 👉 “Belief is built through meaning, strengthened through identity, and expressed through action.” And once belief is strong enough… 👉 Motivation is no longer something you chase 👉 It becomes something you live “Think about this—135 years ago, William James said, ‘Believe, and your belief will create the fact.’ And now, modern neuroscience is confirming that belief literally shapes our behavior, our biology, and our results.” CLIP 2 Staying Focused We are reminded to forget about what everyone else is doing as Proctor reminds us- I don’t pay attention to what others are doing— I only focus on what I’m doing. Follow your heart. …and when you do that, you start to see something shift. 👉 When you begin to follow your heart—that’s when things take off. You start to attract what you need. Opportunities, people, and ideas begin to align. Because when you follow your heart, 👉 you place yourself on the frequency you’re meant to be on. And from there— everything starts to move. KEY TAKEAWAYS — CLIP 2 (BELIEF & ALIGNMENT) Bob Proctor ✔ Belief grows when you focus inward Distraction and comparison weaken clarity. Focus strengthens your direction. ✔ Following your heart creates alignment When your actions match what truly matters to you, things begin to flow. ✔ Alignment attracts opportunity People, ideas, and opportunities start showing up when you’re on the right path. ✔ Your “frequency” is your state of thinking + feeling What you consistently think and feel determines what you move toward—and what moves toward you. ✔ Momentum comes after alignment—not before Things don’t “take off” randomly—it happens when you’re internally aligned. ✔ Clarity comes from action, not overthinking The shift happens when you move, not when you wait. PUT THIS INTO ACTION 1. Eliminate External Noise Stop checking what others are doing Limit comparison (social, work, metrics) 👉 Ask: “What do I actually want?” 2.  Reconnect to Your Internal Signal What feels right vs. what looks right? What would you do if no one was watching? 👉 This is where belief starts 3. Make One Aligned Decision Daily Choose 1 action each day that reflects your true direction Not what’s trending—what’s aligned 👉 Small aligned actions → big momentum 4. Notice What You’re Attracting Pay attention to: New ideas Conversations Opportunities 👉 These are signals you’re moving into alignment 5. Shift Your State (Your “Frequency”) Daily practices: Visualization Gratitude Focused thinking 👉 Your internal state drives external results 6. 👣 Take Action Before You Feel Ready Don’t wait for clarity Move anyway 👉 Action → creates clarity → builds belief 👉 “When you stop chasing what others are doing and start following what’s true for you—that’s when everything begins to align.” 🧠 CLIP 3 — UNDERSTANDING FREQUENCY in clip 3, we learn how everything operates on frequency. Just like a phone only receives the signal meant for it, 👉 you experience what you’re tuned into. There are infinite frequencies—but you only experience the one you’re currently operating on. When you imagine a goal, you’re not just thinking— 👉 you’re moving your mind to a higher frequency. The problem is: 👉 We can see the goal 👉 But we don’t know how to get there So we stop. But what matters is this: 👉 If you can see it in your mind 👉 You’ve already accessed that frequency And from there— you grow into it, step by step. As Steve Jobs said: 👉 You can’t connect the dots looking forward—only backward. 🧠 KEY TAKEAWAYS — UNDERSTANDING FREQUENCY ✔ Everything is energy and operates on frequency Your thoughts, emotions, and actions determine what you’re “tuned into.” ✔ You only experience what you’re aligned with Just like a phone signal—your results match your internal frequency. ✔ Imagination moves you to a higher level When you clearly see a goal, (something you REALLY want) you’re mentally stepping into a new frequency. ✔ The gap creates resistance We hesitate because we can’t see how to bridge the space between where we are and where we want to go. ✔  Clarity comes after movement—not before You don’t need the full path—just access the vision and begin. ✔ Growth is a frequency shift, not a single leap You don’t jump to the goal—you gradually align with it. We’ve covered this on may previous episodes, but the one that comes to mind the most is with EP 203[ii] with Paranormal Researcher Ryan O’Neill on “Making Your Vision a Reality” PUT THIS INTO ACTION 1. 🎯 Define Your “Next Frequency” What does the next level of you look like? How do you think, act, and show up? 👉 Get clear on the version of you—not just the goal. We went deep into this with our study of the Think and Grow Rich book, by Napoleon Hill. I’ve linked the first part of this series in the show notes. 2. 🧠 Use Imagination Daily Visualize the goal as already real See yourself operating at that level 👉 This is how you “tune” your brain into whatever it is that you want. Imagination is Everything according to author Earl Nightingale. All great inventions are created in two separate places: the mind of the inventor and the physical world when the inventor creates it. Our lives reflect how well we use our imagination, because when we hit one plateau of success, it will be our imagination that will take us to what’s next. When we create our crystal-clear vision, by reading/writing our goals out twice a day, we are activating our imagination to do this.  3. ⚡ Act From That Level (Before You Feel Ready) Ask: 👉 “What would the next version of me do today?” Then do that. Always think-would the version of myself that I am becoming to do this? 4. 👣 Ignore the Gap Stop worrying about “how” Focus on the next step only 👉 The path reveals itself through action 5. 🔄 Shift Your Internal State Your frequency = your: Thoughts Emotions Focus Daily tools: ✔Gratitude ✔Focused thinking ✔Repetition ✔Expectation ✔Belief 6. 🚀 Trust the Process (Dots Connect Later) You won’t understand it while you’re in it. 👉 But looking back—it will make sense 👉 “If you can see it, you’re already there—now grow into it.” 👉 “You don’t rise to your goals—you rise to the frequency you consistently operate on.”   REVIEW & CONCLUSION — EPISODE 393 In this episode, we went deeper into Phase 2: Neurochemistry & Motivation, and we answered a critical question: 👉 What actually drives us to start, stay, and follow through? And what we uncovered is this: 👉 It all begins with belief. We explored this through the work of Bob Proctor, who showed us that belief is not something you wait for— 👉 it’s something you build. From: Daily study Focused thinking And aligned action We saw how belief fuels the motivation loop, shaping your: Dopamine Effort And persistence Then we moved into something deeper: 👉 Alignment When you stop watching what everyone else is doing and start following your own path… 👉 that’s when things begin to shift That’s when: Opportunities appear People align And momentum begins And finally, we introduced the idea of frequency— That everything operates on a level of energy and vibration… 👉 and you experience what you are tuned into Through imagination, you can begin to access a higher level— even before you fully understand how to get there Because as Steve Jobs reminded us: 👉 You can’t connect the dots looking forward—only backward. PUTTING IT ALL TOGETHER If Phase 1 was about safety… 👉 Phase 2 is about direction And direction begins with: ✔ Meaning ✔ Identity ✔ Belief Because before you act— 👉 your brain has already decided if something is worth it 🔥 CONCLUSION So if there’s one thing to take from this episode, it’s this: 👉 You don’t rise to your goals— 👉 you rise to the level of belief you consistently operate on. And that belief is built by: What you focus on What you think about and expect And the actions you take every day 🚀 FINAL TAKEAWAY 👉 “If you can see it in your mind, you’re already there—now we just need to grow into it.” NEXT EPISODE Next week, we’re going to go even deeper into this idea… Because if belief starts the loop— 👉 then your thoughts are what actually shape that belief We’ll explore: Thought patterns Neuroplasticity And how your thinking literally changes your brain CLOSING Thank you for being here, for thinking deeper, and for continuing to learn how to align your brain… 👉 to unlock what’s truly possible. We will see you next week! RESOURCES: Neuroscience Meets Social and Emotional Learning Podcast EPISODE #366 PART 1 of our REVIEW of our interview with Bob Proctor https://andreasamadi.podbean.com/e/unlocking-your-potential-redefining-goals-with-bob-proctors-wisdom/   Neuroscience Meets Social and Emotional Learning Podcast EPISODE 367 PART 2 Perfecting The 6 Faculties of the Mind https://andreasamadi.podbean.com/e/reaching-your-full-potential-perfecting-the-6-faculties-of-your-mind-reasoning-intuition-perception-the-will-memory-and-imagination-part-2-review/   Neuroscience Meets Social and Emotional Learning Podcast EPISODE 368 PART 3 with Bob Proctor on Goal Creation https://andreasamadi.podbean.com/e/raising-your-vibration-bob-proctor-s-guide-to-goal-creation/   Neuroscience Meets Social and Emotional Learning Podcast EPISODE #190 PART 1 “Making 2022 Your Best Year Ever”  https://andreasamadi.podbean.com/e/think-and-grow-rich-book-review-part-1-how-to-make-2022-your-best-year-ever/   Neuroscience Meets Social and Emotional Learning Podcast EPISODE #193 PART 3 on “Putting Our Goals on Autopilot with Autosuggestion and Our Imagination”   https://andreasamadi.podbean.com/e/think-and-grow-rich-book-review-part-3-using-autosuggestion-and-your-imagination-to-put-your-goals-on-autopilot/   REFERENCES: [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #66 with The Legendary Bob Proctor  https://andreasamadi.podbean.com/e/the-legendary-bob-proctor-on/   [ii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 203 with Ryan O’Neill on “Making Your Vision a Reality” https://andreasamadi.podbean.com/e/case-study-with-paranormal-researcher-ryan-o-neill-on-making-your-vision-a-reality/  

Season 15, Episode 392 introduces phase two of the roadmap: neurochemistry and motivation. Andrea Samadi breaks down the motivation loop—expectation, thought patterns, attention and action, feedback, and repetition—and explains how belief and dopamine drive what we start, persist with, or stop. The episode highlights earned vs. borrowed dopamine, the role of the anterior mid-cingulate cortex in willpower, and offers practical steps to build sustainable motivation through small wins, effort-first rewards, and consistent practice. ✅ What You’ll Learn in This Episode ✔️ How the Motivation Loop works—and why your brain is always running it ✔️ Why dopamine is about anticipation, not just pleasure ✔️ The difference between borrowed vs earned dopamine—and how it impacts your drive ✔️ How your beliefs and thought patterns shape your brain chemistry ✔️ Why doing hard things strengthens willpower (aMCC) and builds resilience ✔️ What causes motivation to increase… or break down ✔️ How your brain decides to repeat a behavior—or avoid it next time ✔️ Why effort first, reward after is the key to building lasting motivation ✔️ Simple ways to train your brain to stay motivated ✔️ How to align your brain for sustained performance and results Welcome back to Season 15 of the Neuroscience Meets Social and Emotional Learning Podcast. I’m Andrea Samadi, and it’s here that we bridge the science behind social and emotional learning, emotional intelligence, and practical neuroscience—so we can create measurable improvements in well-being, achievement, productivity, and results. If you’re new here, welcome. We are currently reviewing past episodes as part of Season 15—organized as a roadmap of the brain’s foundational systems. Instead of treating neuroscience, health, mindset, and performance as separate topics—like we’ve done in the past 14 seasons—we’re now exploring how these systems come online in sequence. We started Phase 1, Regulation and Safety, with EP 384[i], with Dr. Baland Jalal, who taught us how learning begins (with curiosity, sleep, imagination and creativity), and reviewed anchor episodes with Dr. Bruce Perry[ii], looking into trauma, rhythm, and relational safety, Dr. Sui Wong[iii] on autonomic balance, and Rohan Dixit[iv], on HRV, real-time self-regulation and nervous system literacy. Now, we are moving to Phase 2, diving deeper into neurochemistry and motivation…then we’ll cover movement, learning, and cognition… Then perception, emotion, social intelligence… and finally integration, insight, and meaning as we put all of the phases together. Season 15 Roadmap: Phase 1 — Regulation & Safety Phase 2 — Neurochemistry & Motivation Phase 3 — Movement, Learning & Cognition Phase 4 — Perception, Emotion & Social Intelligence Phase 5 — Integration, Insight & Meaning Because peak performance isn’t built by doing more— it’s built by aligning the systems underneath. And the truth is, most of us were never taught how these systems drive our behavior and results in the first place. So as I continue to explore and better understand these systems myself, I want to thank you for joining me on this journey… So that together, we learn how to align our brains— and use this understanding to unlock what’s truly possible for us to achieve. Because I do believe that we’re capable of achieving far more than we think is possible—with this understanding. PHASE 2 Today, we move into Phase 2 of our roadmap— Neurochemistry and Motivation. In Phase 1, we asked a foundational question: 👉 Is the nervous system safe enough to learn? Because without safety, nothing else in the brain fully activates. But once the brain is regulated… a new question begins to emerge: 👉 What actually drives us forward? What determines whether we start something… stay with it… or stop it altogether? We will cover 6 PARTS in this episode, where we will answer this question, give some real world examples, and come up with some action steps to help us to build motivation the right way, where it’s sustainable in our day to day life. 🧠 PART 1 — THE MOTIVATION LOOP At the center of Phase 2 is a system that is always running in the brain: 👉 The Motivation Loop This is the system where belief, thought patterns, neurochemistry, action, and feedback all come together to shape our behavior and results. Because learning isn’t just about understanding what to do— 👉 it’s about having the drive to actually do it. Because motivation isn’t random. It’s built. 👉 This loop determines: What you start What you stick with And what you avoid “My hope is that by the end of this episode, we can recognize our own motivation loop—and understand how our brain is guiding us to either push forward… or let go.” 🔁 Overview of The Loop: ✔Belief (Expectation) — “This matters” / “This is worth doing” ✔Neurochemistry (Dopamine) — rises before action ✔Action (Effort) — you begin ✔Feedback (Reward or Not) — brain evaluates outcome ✔Repeat or Avoid — behavior is reinforced… or not WHAT STEPS DRIVE SUSTAINED EFFORT AND FORWARD MOVEMENT? Step 1: Expectation through what you BELIEVE This starts in the prefrontal cortex—the thinking brain. 👉 This is where we set a goal or form a belief: “This matters” “This will feel good” “This is worth doing” This step is critical because: 👉 The brain is predicting the future If the brain expects something to matter— 👉 dopamine begins to rise before you even start THINK AHEAD: 👉 What matters most to you right now? 👉 What do you expect to achieve? Because what you expect… 👉 Is what your brain begins to move toward. Step 2: Thought Patterns Your thoughts shape your brain chemistry. Positive expectation → dopamine increases → effort rises Negative thinking → dopamine drops → motivation decreases 👉 Your thoughts are not neutral. They are chemical. This is where things start to shift internally. 👉 Your thoughts don’t just stay in your mind—they directly influence your brain chemistry. We’ll dive deeper into this one area with Dr. Carolyn Leaf’s work. THINK AHEAD: Are your thoughts helping you move forward… or holding you back? Are you thinking: ✔“This matters. I can do this.” Or ❗ “This is too hard… I’m not sure I can.” Because once you notice this… 👉 You know exactly where your work lies. Step 3: Attention/Reward Now the brain engages: Motor + attention systems engage Dopamine fuels drive Movement = “turning on” the brain for motivation We will learn more on this area (focus, engagement and memory formation) with John Medina, but until then THINK AHEAD: “What would it feel like to be fully engaged in this?” “What’s one small action I can take to get started?” “How will I feel once I’ve begun?” Because this is the moment where:  The brain shifts from thinking… to doing. Step 4: Feedback (Reward or Not) Brain evaluates outcome Dopamine either: Spikes (better than expected) Drops (worse than expected) 👉 Immediately ATTENTION/REWARD The brain asks: 👉 “Was that worth it?” You see an orange arrow that either goes forward in the LOOP, or backwards if there’s no reward. Step 5: Learning & Repetition Basal ganglia encode the behavior Habit circuits strengthen (or weaken) 👉 Your brain is deciding: 👉 “Is this worth repeating?” 🎯 KEY INSIGHT 👉 The brain isn’t just tracking what you do… 👉 It’s learning what’s worth doing based on what you BELIEVE. Do you see how this motivation loop works? This really is exciting to me, that we have a lot of control of what we want to achieve, based on how we think about it. We’ll go deeper into this next week with our anchor episode starting with Bob Proctor on belief, and then Dr. Carolyn Leaf on the power of our thoughts. 🧠 PART 2 — THERE’S A RULE ABOUT MOTIVATION And this leads us to one of the most important rules in neuroscience: 👉 If dopamine comes too easily — effort stops feeling worth it. 👉 If dopamine is earned — effort becomes rewarding. This isn’t just mindset. It’s brain-based. Dopamine = Anticipation, Not Just Pleasure Most people think dopamine is the “feel-good” chemical. It’s not. 👉 Dopamine is the “this is worth doing” signal Released when you expect a reward (not just receive it)   Drives effort, focus, and persistence  “Dopamine doesn’t reward you after the fact — it pulls you forward before you begin.” This was covered in our Think and Grow Rich[v] book series from 2022. It always amazes me when a book that was first published in 1937, connects to the success principles that we are learning today, almost 90 years later. Expectation and belief are integral components to Chapter 1, The Power of Thought. 🧠 PART 3 — BUILDING WILLPOWER (aMCC) Thinking back to the motivation loop, I wondered, what is it that keeps me motivated on one thing, and dragging my feet with another. Understanding how the brain works has helped me to understand this question. One of the most fascinating discoveries in neuroscience today comes from research on a part of the brain called the anterior mid cingulate cortex. (aMCC on our loop diagram). We covered this important discovery about the brain on EP 344[vi], The Neuroscience of Resilience: Building Stronger Minds and Teams. On this episode, we covered some fascinating research from Stanford Professor Dr. Andrew Huberman with his guest David Goggins as they discussed “How to Build Will Power.” [vii] What scientists are finding is that this area doesn’t grow when we do things that are easy — it grows when we do things we don’t want to do. When we push through resistance, when we finish the workout, when we say no to something tempting — this part of the brain actually strengthens.It’s now being linked not just to willpower, but to resilience, longevity, and even what some researchers are calling the ‘will to live.’So motivation isn’t about waiting to feel ready — it’s about doing hard things, especially when you don’t feel like it — because that’s what builds this system.” REVIEW: There’s a key part of the brain: 👉 Anterior Mid-Cingulate Cortex (aMCC) Responsible for: ✔Persistence ✔Willpower ✔Doing hard things 🎯 KEY INSIGHT 👉 This part of the brain grows when you do things you don’t feel like doing 👉 The moment you want to quit… is the moment your brain is changing And here’s the key: 👉 It grows when you do things you don’t feel like doing… but do anyway. You can see the aMCC part of the brain on the Motivation Loop Diagram right where the orange arrows either move us forward to movement, or backwards. Understanding this part of the brain, helped me to understand why I want to quit sometimes when things are difficult, but the importance of pushing through, to build a stronger,  more resilient brain. 🧠 PART 4 — BORROWED vs EARNED DOPAMINE This one made me think, because I always hear people looking for a quick fix for motivation. My family members included as I have recently been asked the question “Hey Mom, can we buy these energy drinks to help me get motivated to go to the gym?” My answer was a solid “no” but I didn’t have the best explanation as to why I don’t think this is the best idea, until I wrote this episode. Understanding the chemicals in our brain helps to explain this one and the fact that not all dopamine is equal. 🔴 BORROWED DOPAMINE Fast. Easy. Immediate. Examples: ✔ Scrolling before starting ✔ Sugar when stressed ✔ Energy drink before a workout 👉 Feels good BEFORE effort ❗ Result: Weakens the loop Lowers motivation over time Creates dependency 🟢 EARNED DOPAMINE Slower. Effort-based. Long-lasting. Examples: ✔ Finishing a workout ✔ Writing when you don’t feel like it ✔ Completing something difficult when you feel tired (like going to the gym) 👉 Feels good AFTER effort ✔ Strengthens the loop ✔ Builds internal motivation ✔ Rewires the brain 🎯 KEY TAKEAWAY 👉 Borrowed dopamine feels good now… 👉 Earned dopamine builds your future. 🧠 PART 5 — REAL-LIFE APPLICATIONS We all experience this: ✔Activities with meaning and progress → easier to start ✔Activities with delayed reward → harder to begin THINK about what’s EASY for you to do, versus where it’s more difficult to begin. This is where the work begins, as the harder to begin activities will build a stronger, more resilient brain. 🔹 My Personal Example: Hiking Insight At the end of a long hike I noticed something significant. Now I had hiked the same distance the day before, so I was tired, but I noticed that the last 30 minutes were really difficult for me to complete. ✔ Effort increased ✔ Reward dropped 👉 The loop broke 👉 Motivation dropped At the end of the hike, I thought “I need a break from these long hikes!” It was a long, difficult walk to my car. 🎯 KEY INSIGHT 👉 When effort outweighs reward repeatedly… 👉 The brain lowers motivation to protect you I could in REAL-TIME see my motivation loop breaking, and going backwards. If I didn’t think about the benefits of doing difficult things on my brain, I might have given myself a weekend off. But doing difficult things, builds the aMCC in our brain, and this AHA moment, has kept me pushing through challenge, with my brain in mind. 🧠 PART 6 — CONNECT BACK TO THE LOOP Every action trains your brain: ✔ Easy reward first → weak loop ✔ Effort first → strong loop 🎯 LONG-TERM RESULT 👉 Effort stops feeling like resistance 👉 And starts feeling like progress if you can keep going. This is what happens when you get in the groove, and keep going to the gym, or when I pushed through with my hikes, and made them non-negotiable weekend events, and also for me, why it’s easier to write these podcast episodes when I do them regularly, every weekend. Taking time off, weakens the loop, and makes it more difficult to get started again. ✅ TIPS TO PUT THESE IDEAS INTO ACTION 🎯 Build Motivation the Right Way: ✔ Start easier than you think → Create early wins ✔ Reward AFTER effort (not before) → Train the correct loop ✔ Stop before exhaustion → Protect your motivation system ✔ Repeat before increasing difficulty → Consistency builds the loop 🎯 SIMPLE RULE 👉 Effort → Reward → Repeat 🔚 REVIEW + CONCLUSION To review and conclude EP 392, as we launch Phase 2 on Neurochemistry and Motivation, let’s bring this all together. Motivation isn’t something you have… 👉 It’s something you build Through a loop of: ✔ Belief ✔ Action ✔ Feedback ✔ Repetition Through a loop: What you believe What you do What you experience And how your brain evaluates it. ✔ Borrowed dopamine → weakens motivation ✔ Earned dopamine → builds motivation 🔗 PHASE CONNECTION ✔ Phase 1 — Regulation & Safety 👉 We stabilized our energy system ✔ Phase 2 — Neurochemistry & Motivation 👉 Now we activate it 🎯 FINAL THOUGHT Because peak performance isn’t built by doing more…  👉 It’s built by aligning how the brain actually works I hope you can see now how to build a stronger more resilient brain, with this understanding of the motivation loop. We’ll see you next week as we step into our anchor episodes—beginning with Bob Proctor, where we explore the role of belief in driving behavior, results and direction. Phase 2 Anchor Episodes Belief (Bob Proctor) → It’s our belief that determines our direction Thoughts (Dr. Carolyn Leaf) → Internal chemistry Attention (John Medina) → Focus + encoding Energy (Friederike Fabritius) → Sustainability Movement (Dr. Hillman) → Activation REFERENCES: [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 384 “How Learning Begins in the Brain: Sleep, Safety and Curiosity (Revisiting Dr. Baland Jalal) https://andreasamadi.podbean.com/e/hypnagogic-genius-capture-your-best-ideas-at-the-edge-of-sleep/   [ii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 385 “Safety First: Why a Regulated Brain is the Key to Learning” (Revisiting Dr. Bruce Perry) https://andreasamadi.podbean.com/e/safety-first-why-a-regulated-brain-is-the-key-to-learning/ [iii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 387 with Dr. Sui Wong https://andreasamadi.podbean.com/e/your-eyes-the-brain-s-early-warning-system/   [iv] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 248 with Rohan Dixit, Founder of Lief therapeutics https://andreasamadi.podbean.com/e/rohan-dixit-founder-of-lief-therapeutics-on-measuring-hrv-in-real-time-for-stress-relief-from-the-inside-out/   [v] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #190 PART 1 “Making 2022 Your Best Year Ever”  https://andreasamadi.podbean.com/e/think-and-grow-rich-book-review-part-1-how-to-make-2022-your-best-year-ever/   [vi]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 344 The Neuroscience of Resilience: Building Stronger Minds and Teams https://andreasamadi.podbean.com/e/the-neuroscience-of-resilience-building-stronger-minds-and-teams/   [vii] How to Build Will Power Dr. Andrew Huberman with David Goggins https://www.youtube.com/watch?v=84dYijIpWjQ  

Andrea Samadi revisits a conversation with sleep researcher Antonio Zadra on why the brain dreams, how REM sleep integrates emotions and memories, and the NextUp model (Network Exploration to Understand Possibilities). Learn that dreaming executes integration largely without recall, how remembered dreams can aid reflection, and practical tips—like keeping a dream log and noting emotions—to use sleep-based processing for insight, creativity, and problem solving within Season 15’s roadmap from regulation to integration. How the Brain Integrates Insight During Sleep Review of EP 104 (Jan 2021) with Antonio Zadra In this episode, we revisit our conversation with sleep scientist Antonio Zadra to explore why the brain dreams—and how sleep helps us integrate learning, solve problems, and spark creativity. ✅ What You’ll Learn in This Episode ✔️ Why dreams are not random—and what purpose they serve ✔️ The NEXTUP model (Network Exploration to Understand Possibilities) and how the brain explores ideas during sleep ✔️ How dreams connect past experiences, present challenges, and future possibilities ✔️ Why the brain is actively working “offline” while you sleep ✔️ How dreaming supports problem-solving and creative insight ✔️ The role of REM sleep in memory consolidation and emotional processing ✔️ Why dreams help regulate stress and emotional experiences ✔️ Why you don’t need to remember your dreams for them to be effective ✔️ The truth about dream interpretation (and why there is no universal meaning) ✔️ How to use dream recall as a tool for self-reflection and awareness ✔️ Why insight from dreams often appears later—not in the moment Key Concept 👉 Dream insight is delayed insight. Meaning doesn’t come from forcing interpretation— it emerges through reflection, connection, and time. Why This Matters This episode highlights how the brain is always working— even when we’re not aware of it. While you sleep, your brain is: Processing experiences Making connections Preparing you for what’s next Listener Takeaway Dreams aren’t something to decode. They’re something to observe. Because insight doesn’t happen when we force it— it happens when the brain is given space to connect the dots. Welcome back to Season 15 of the Neuroscience Meets Social and Emotional Learning Podcast. I’m Andrea Samadi, and here we bridge the science behind social and emotional learning, emotional intelligence, and practical neuroscience—so we can create measurable improvements in well-being, achievement, productivity, and results. If you’re new here, welcome. Season 15 is organized as a roadmap of the brain’s foundational systems. Instead of treating neuroscience, health, mindset, and performance as separate topics, we’re exploring how they come online in sequence. Each phase builds on the one before it — beginning with regulation and safety, then neurochemistry and motivation, then, motivation, movement and cognition, moving to social intelligence, and finally integration and meaning. Because peak performance isn’t built by doing more — it’s built by aligning the systems underneath. Season 15 we’ve organized as a review roadmap, where each episode explores one foundational brain system—and each phase builds on the one before it. Season 15 Roadmap: Phase 1 — Regulation & Safety Phase 2 — Neurochemistry & Motivation Phase 3 — Movement, Learning & Cognition Phase 4 — Perception, Emotion & Social Intelligence Phase 5 — Integration, Insight & Meaning PHASE 1: REGULATION & SAFETY Staples: Sleep + Stress Regulation Core Question: Is the nervous system safe enough to learn? Anchor Episodes Episode 384[i] — Baland Jalal How learning begins: curiosity, sleep, imagination, creativity Episode 385[ii] — Bruce Perry “What happened to you?” — trauma, rhythm, relational safety Episode 387[iii] Sui Wong Autonomic balance, lifestyle medicine, brain resilience Episode 389[iv] Rohan Dixit HRV, real-time self-regulation, nervous system literacy Episode 390[v] Kristen Holmes (Whoop) Recovery Metrics, physiological readiness Episode 391 Antonio Zadra Sleep, dreaming, REM Integration In Phase 1: Regulation & Safety, we are asking one essential question: Is the nervous system safe enough to learn? 🎙️ EP 391 — Sleep Scientist Antonio Zadra Introduction As we close out this first phase of Season 15 — on Regulation and Safety — we come back to one of the most essential, yet often misunderstood, functions of the brain… Sleep. But not just sleep for rest. Sleep for integration. Because if Phase 1 asks the question: “Is the nervous system safe enough to learn?” Then this episode takes it one step deeper: 👉 What does the brain do with what we’ve learned—once it finally feels safe enough to process it? Today, we revisit our conversation with Antonio Zadra, a leading researcher in sleep and dreaming, to explore: Why the brain dreams How REM sleep integrates emotional experiences And how insight, creativity, and problem-solving don’t happen during effort… but during release This conversation brings us full circle. From: Safety To regulation To recovery And now… to integration. Because the brain doesn’t just need input to grow. It needs space. Space to connect. Space to reorganize. Space to make meaning. And as you’ll hear in this episode— Insight isn’t something we force. It’s something that emerges when the brain is finally allowed to do what it was designed to do. To deepen our understanding of dreams, Antonio Zadra, along with Robert Stickgold, introduce a powerful new framework in their book When Brains Dream. They propose an innovative model called NEXTUP—which stands for Network Exploration to Understand Possibilities. This is my type of book! At its core, this model suggests that dreaming is not random… It’s the brain actively exploring possibilities—making connections between past experiences, current challenges, and future scenarios. Through this lens, dreams begin to make more sense. Whether it’s: a vivid nightmare a lucid dream or even what feels like a “prophetic” dream They are all part of the brain’s attempt to simulate, test, and integrate information. What this book reveals is something powerful: 👉 Dreams are not meaningless 👉 They are psychologically and neurologically significant experiences They help us: process emotions solve problems and unlock creativity Antonio Zadra, a professor at the Université de Montréal and researcher at the Center for Advanced Research in Sleep Medicine, has spent decades studying the science of sleep and dreaming. His work—featured on PBS’s Nova and the BBC’s Horizon—helps bridge the gap between what we experience at night… and how it shapes our waking life. CLIP 1 https://www.youtube.com/shorts/qrAI3PybkEc Let’s dive into Clip 1 where I shared with Antonio Zadra something I learned early in my career—that keeping a dream log could unlock powerful personal insight. But what Antonio helped clarify completely shifted my perspective. We often ask others, “What do you think my dream means?”—as if dreams can be translated like a language or decoded with a fixed formula. But Antonio reminds us: Dreams don’t work that way. They are not universal symbols to be interpreted by someone else. They are personal creations—more like a work of art than a message to decode. Just like an artist doesn’t hand over a painting and ask someone else to define its meaning, dreams belong to the dreamer. So instead of asking others what our dreams mean… The better question becomes: 👉 What does this dream mean to me? 🧠 Key Takeaways from Clip 1 Dreams are self-generated, not externally defined They are created by your brain, shaped by your experiences, emotions, and memories. There is no universal “dream dictionary” Symbols don’t have fixed meanings across people. Context matters more than content. Interpretation requires the dreamer’s input Without your personal associations, any interpretation is incomplete—or inaccurate. I would agree here, as my dream journal would not make sense to anyone other than me. Anyone else would think the log is a bunch of nonsense. Dreams are more like art than language They are expressive, symbolic, emotional—not literal translations. The value is in reflection, not explanation Insight comes from exploring the dreams, not labeling them. What I’ve noticed from keeping a dream log is that the insight doesn’t always come immediately. Sometimes, it’s later—when I revisit my dreams—that I experience those AHA moments… where connections begin to surface that I didn’t initially see. And when I find myself asking, “What was that dream about?” The answer often becomes clear when I look at what’s happening in my life at the time of the dream. It’s almost as if the dream was processing something in the background… and meaning emerges only when I’m ready to connect the dots. Practical Tips: How to Use Dreams for Insight 1. ✍ Start Your Own Dream Log Instead of just writing the story, include: Emotions felt People or symbols that stood out Any current life situations that connect to the dream 👉 This turns your log into a reflection tool, not just a record. If you can keep this log going, you will be amazed at the messages you receive when you are sleeping, if you are lucky enough to write them down, and then analyze them. 2. 🧠 Look for Emotional Patterns, Not Symbols Don’t focus on: “Water means this” “Flying means that” Focus on: “I felt anxious / free / overwhelmed” 👉 Emotions are the bridge between dreams and waking life. 3. 🔁 Connect Dreams to Current Life Ask: “What am I currently working through?” “Where does this feeling show up in my day?” 👉 This aligns with our Season 15 theme: Integration happens when the brain connects experiences. 4. 🌙 Use Dreams for Problem-Solving Before sleep: Think about a challenge or question Let your brain process overnight In the morning: Capture anything—even fragments 👉 This ties directly to Zadra’s work on dreams supporting insight and creativity. 5. Don’t Over-Interpret Not every dream has deep meaning. Sometimes dreams are: Emotional processing Memory consolidation Random recombination 👉 The goal is awareness—not forcing meaning.   CLIP 2 https://www.youtube.com/shorts/Cy8MN_MRdbk In this second clip, Antonio Zadra shares a perspective that completely changes how we think about dreams. He explains that dreams are not something we need to remember in order for them to be useful. In fact, most people don’t remember their dreams—and even those who do only recall a small fraction of what happens throughout the night. So if dreams only worked when we remembered and analyzed them… they would serve no purpose for large portions of the population. Instead, Antonio suggests something far more powerful: 👉 Dreams are doing their work as they are happening. While we sleep, the brain is actively: selecting what matters from our day linking it to past experiences and exploring possible outcomes This process doesn’t require our awareness. And yet—when we do remember a dream— it becomes an opportunity. An opportunity for: self-reflection creativity and deeper insight into what’s currently on our mind So while dreams don’t need to be remembered to function… the ones we do remember can still guide us. 🧠 Key Takeaways from Clip 2 Dreams work without conscious recall → Their primary function happens during sleep, not after Remembering dreams is not required for benefit → Even if you never recall a dream, your brain is still processing The brain is filtering “salient concerns” → What stands out emotionally or cognitively gets prioritized Dreams connect past + present experiences → This is the brain’s integration system at work Recalled dreams = optional insight tool → Not necessary, but powerful if used intentionally Tie to NEXTUP + Our Framework 👉 The brain is exploring possibilities automatically 👉 Integration is happening whether we notice it or not And for our Season 15 map: Phase 1 → Sleep enables the process Phase 5 → Dreams reveal the integration, insight and meaning Practical Tips: How to Apply This 1. 🧠 Remove the pressure to remember dreams If you don’t remember your dreams: 👉 Nothing is “missing” 👉 Your brain is still doing the work 2. ✍Use remembered dreams as a bonus tool If you do remember a dream, ask: “What feels most important here?” “What concern from my day might this relate to?” “What past experience could this be connecting to?” 3. 🔍 Identify “salient concerns” before sleep Ask yourself at night: 👉 “What’s most on my mind right now?” or “What would I like to solve or better understand?” This increases: awareness and sometimes dream recall 4. 🌙 Trust the brain’s offline processing You don’t need to: analyze everything or force meaning 👉 The brain is already organizing, filtering, and integrating 5. 💡 Use dreams for creativity (when they appear) If a dream stands out: capture it quickly don’t over-edit revisit later (like we described in Clip 1) Dreams don’t need to be remembered to work… but when they are remembered, they can teach us something. The brain doesn’t wait for our awareness to do its work… It’s already connecting the dots while we sleep. Our role isn’t to control it— It’s to recognize it when it shows up. 🎙 EP 391 — REVIEW & CONCLUSION As we close Episode 391 with Antonio Zadra, from Jan 2021 EP 104[vi] where we explored why the brain dreams —and how sleep helps integrate learning, solve problems, and spark creativity. We come full circle on one of the most fascinating—and often misunderstood—functions of the brain. Dreaming. What we’ve learned today is simple, but powerful: 👉 Dreams are not meant to be instantly understood 👉 They are meant to be integrated over time While we sleep, the brain is not idle. It’s working in the background— sorting, filtering, and connecting: past experiences present challenges and future possibilities This is the brain’s offline processing system at work. And most of this happens without our awareness. We don’t need to remember our dreams for them to serve their function… because that function is already happening as we sleep. But when we do remember a dream— that’s where opportunity begins. Not for quick interpretation… but for reflection. Because insight doesn’t arrive on demand. 👉 It emerges when conscious awareness catches up to what the brain has already been working through. This is why: Dream insight is delayed insight. Meaning doesn’t come from forcing interpretation— it comes from reflection, timing, and connection. If Season 15 has shown us anything, it’s this: In Phase 1, we asked: Is the brain safe enough to learn? And we just fast forwarded to Phase 5, we see what happens when it actually is safe. 👉 The brain begins to integrate. Not through effort… but through allowing. Dreams remind us: We don’t always need to figure things out in the moment. Sometimes, the most important work is happening beneath the surface— quietly connecting the dots… Until one day, it all makes sense. REMEMBER: Insight isn’t something we force. It’s something the brain reveals— when we give it the space to do its work. As we close Phase 1—Regulation and Safety— we come back to the most foundational question of this entire journey: 👉 Is the nervous system safe enough to learn? Because before focus… before motivation… before performance… The brain must feel safe. Across these episodes, we’ve seen that regulation is not optional. It’s the foundation. Through: Sleep Stress regulation Autonomic balance Recovery We’ve learned that the brain cannot engage, build, or connect— until it is first stabilized. And what we’ve just uncovered through dreaming… may be one of the most powerful examples of this. Because when the brain is safe enough… 👉 It doesn’t just rest. 👉 It begins to integrate. Quietly. In the background. Making connections between: past experiences present challenges and future possibilities Phase 1 👉 Before mindset, performance, or success— the brain must feel safe, rested, and regulated. But safety is not the end of the story. It’s the beginning. Because once the nervous system is regulated… 👉 The brain is ready for something else. Not just recovery— 👉 Activation. 🔹 PHASE 2 Now we move into Phase 2: Neurochemistry & Motivation Where we begin to ask: 👉 What drives behavior, focus, and sustained effort? Because: 👉 Safety allows motivation to activate. Regulation creates the conditions… But motivation determines the direction. Because once the nervous system is regulated— the brain is no longer just stabilizing… 👉 It’s ready to engage. Here, we move into the midbrain and reward systems— where motivation is shaped, calibrated, and sustained. We explore: Dopamine and reward pathways Stress chemistry and burnout cycles Belief systems that drive behavior And how attention, focus, and persistence are built Because motivation is not just willpower. 👉 It’s chemistry. 👉 It’s wiring. 👉 It’s alignment between what we believe… and how the brain responds. In Phase 2, we begin to understand what fuels: Attention Drive Persistence Goal-directed behavior Because: 👉 Safety allows motivation to activate. Without regulation, there is no sustainable drive. But once the system is stable… 👉 The brain can move from surviving → to engaging. 👥 Experts Guiding This Phase Throughout this phase, we’ll learn from experts who help us understand the connection between brain chemistry and behavior: Bob Proctor → Belief systems that shape behavior and internal drive Dr. Carolyn Leaf → How thought patterns influence neurochemistry John Medina → Attention, reward, and memory formation Friederike Fabritius → Neuroleadership and energy management Chuck Hillman → The link between movement, attention, and motivation If Phase 1 asked: Is the brain safe enough to learn? Then Phase 2 asks: 👉 What is it that actually moves us forward?  See you next week as we launch Phase 2 Neurochemistry and Motivation.   RESOURCES: Watch our full interview from 2021 here https://www.youtube.com/watch?v=fPOVTSAb1TM CLIP 1 https://www.youtube.com/shorts/qrAI3PybkEc CLIP 2 https://www.youtube.com/shorts/Cy8MN_MRdbk   REFERENCES:   [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 384 “How Learning Begins in the Brain: Sleep, Safety and Curiosity (Revisiting Dr. Baland Jalal) https://andreasamadi.podbean.com/e/hypnagogic-genius-capture-your-best-ideas-at-the-edge-of-sleep/   [ii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 385 “Safety First: Why a Regulated Brain is the Key to Learning” (Revisiting Dr. Bruce Perry) https://andreasamadi.podbean.com/e/safety-first-why-a-regulated-brain-is-the-key-to-learning/   [iii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 387 with Dr. Sui Wong https://andreasamadi.podbean.com/e/your-eyes-the-brain-s-early-warning-system/   [iv]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 389 with Rohan Dixit   https://andreasamadi.podbean.com/e/breathe-to-reset-how-hrv-tech-reveals-hidden-stress/   [v]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 390 with Dr. Kristen Holmes from Whoop.com on “What Gets Measured Gets Improved”  https://andreasamadi.podbean.com/e/what-gets-measured-gets-improved-sleep-recovery-peak-performance/   [vi]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 104 with Sleep Scientist Antonio Zadra on “When Brains Dream”  https://andreasamadi.podbean.com/e/sleep-scientist-antonio-zadra-on-when-brains-dream-exploring-the-science-and-mystery-of-sleep/  

Host Andrea Samadi revisits a 2021 conversation with Dr. Kristen Holmes (VP of Performance Science at WHOOP) to explain how measuring sleep, recovery, and strain transforms performance and resilience. The episode emphasizes that small daily habits in downtime—sleep, HRV, hydration, and strategic movement—create a sustainable competitive advantage. Practical tips include tracking one recovery metric, building a shutdown routine, auditing downtime choices, prioritizing consistent sleep, and balancing strain with recovery so you can train smarter, reduce stress, and improve focus and wellbeing. For today's EP 390, we cover: ✔ What “What gets measured gets improved” really means for performance ✔ How sleep, recovery, and strain work together as one system ✔ Why recovery—not effort—is the true driver of results ✔ The hidden cost of high strain without adequate sleep ✔ How to use data to match your effort to your recovery capacity ✔ The difference between training harder vs. training smarter ✔ Why shorter, intentional workouts can outperform longer sessions ✔ How wearable data (like WHOOP) builds awareness and better decision-making ✔ The connection between overtraining, inflammation, and performance plateaus ✔ How to create sustainable performance through balance, not extremes Welcome back to Season 15 of the Neuroscience Meets Social and Emotional Learning Podcast. I’m Andrea Samadi, and here we bridge the science behind social and emotional learning, emotional intelligence, and practical neuroscience—so we can create measurable improvements in well-being, achievement, productivity, and results. When we launched this podcast seven years ago, it was driven by a question I had never been taught to ask— not in school, not in business, and not in life: If results matter—and they matter now more than ever—how exactly are we using our brain to make these results happen? Most of us were taught what to do. Very few of us were taught how to think under pressure, how to regulate emotion, how to sustain motivation, or even how to produce consistent results without burning out. That question led me into a deep exploration of the mind–brain–results connection—and how neuroscience applies to everyday decisions, conversations, and performance. That’s why this podcast exists. Each week, we bring you leading experts to break down complex science and translate it into practical strategies that we can all apply immediately. Season 15 we’ve organized as a review roadmap, where each episode explores one foundational brain system—and each phase builds on the one before it. Season 15 Roadmap: Phase 1 — Regulation & Safety Phase 2 — Neurochemistry & Motivation Phase 3 — Movement, Learning & Cognition Phase 4 — Perception, Emotion & Social Intelligence Phase 5 — Integration, Insight & Meaning PHASE 1: REGULATION & SAFETY Staples: Sleep + Stress Regulation Core Question: Is the nervous system safe enough to learn? Anchor Episodes Episode 384[i] — Baland Jalal How learning begins: curiosity, sleep, imagination, creativity Episode 385[ii] — Bruce Perry “What happened to you?” — trauma, rhythm, relational safety Episode 387[iii] Sui Wong Autonomic balance, lifestyle medicine, brain resilience Episode 389[iv] Rohan Dixit HRV, real-time self-regulation, nervous system literacy Episode 390 Dr. Kristen Holmes (Whoop) Recovery Metrics, physiological readiness Episode 391 Antonio Zadra Sleep, dreaming, REM Integration EPISODE 390 — Dr. Kristen Holmes Recovery Metrics, physiological readiness. In Phase 1: Regulation & Safety, we are asking one essential question: Is the nervous system safe enough to learn? And today we cover this topic as we travel back to May 2021 for EP 134[v] when we first met Dr. Kristen Holmes, the VP of Performance Science at Whoop. Back then, I had just turned 50 and purchased the Whoop wearable tracker to help me to improve my weakest link (at the time): Sleep. For today’s EP 390 — We revisit this earlier episode with Dr. Kristen Holmes and her work that centers on one powerful truth: What gets measured gets improved. In our original conversation, we explored sleep, recovery, and strain — and how understanding your body’s data can transform performance, health, and resilience. This episode bridges physiology and performance — showing how awareness becomes optimization. A lot has changed with the Whoop wearable device in the past 5 years and you don’t need to use a wearable to tune into our conversation, to see how we can improve YOUR weakest link (once you have discovered what it is). 🎥 CLIP 1 — Kristen Holmes In this first clip from our 2021 interview, I brought up a powerful idea I had heard Dr. Holmes say: “It’s what you’re doing in your spare time that gives you your competitive advantage.” This concept has stayed with me. For years! Because most people assume it’s the hard training — the workouts, the grind — that creates results. But after wearing the Whoop device for the past 5 years, I’ve seen something very different. It’s the behaviors outside of the workouts — it’s sleep, recovery, daily habits — that have had the biggest impact on my health and performance. Dr. Holmes expanded on this, explaining that even at the highest levels of sport, this is what separates people. It’s not just how you show up in your craft — it’s how you show up in your downtime. Are you prioritizing sleep? Are you fueling your body properly? Are you managing stress with practices like meditation or non-sleep deep rest? She calls this “the cross we all bear.” Because these choices aren’t always easy — but they are what determine whether we can show up fully present for what matters most. And ignoring them? That’s where we miss the opportunity for real growth. Looking back at my decision to purchase the Whoop wearable device when I turned 50 was one of the best decisions I’ve ever made. Nothing is left to chance. I’m no longer guessing. I chose to dive into my data with this device, but you can still gain incredible insights from using a wearable, or just by listening to your body. Here are some of the key take-aways from Clip 1.       🔑 Key Takeaways — CLIP 1 with Kristen Holmes Your competitive advantage is built in your downtime It’s not just what you do during performance — it’s how you recover, reset, and prepare outside of it. It took me years to truly balance strain with rest… and we’ll go deeper into that in the next clip. Qs for the Listener: Do you know when your body can push harder, and when to rest? When you are resting, are you fueling your body, preparing for the next push? What can you do to improve your health in your downtime? These are all great questions that will give you your own competitive advantage whether you are an athlete, or a regular person (like me) who just wants to optimize their performance. Recovery drives performance — not just effort Sleep, HRV, and nervous system balance determine how well your brain and body perform the next day. With Whoop, you can actually see this: Green → capacity to push Yellow → proceed with caution Red → prioritize recovery Your HRV score feeds into this — giving you a daily signal of when to push, and when to pull back. Qs for the Listener: Do you monitor your HRV[vi]? We have covered this topic often if you want to review past episodes (most recently EP 389 with Rohan Dixit, and EP 228). There’s many ways to monitor this number. The Gold Standard way is with an electrocardiogram, or you can use your smartphone with various apps, or choose a wearable device like the Whoop or Oura Ring. Small daily habits compound into measurable results What (and when) you eat, how you sleep, alcohol use, and stress levels — they all show up in your data. I log everything… and over time, the patterns do become clear. When you see what hurts your recovery, it becomes much easier to change it. And for the things you can’t remove — like stress — you can offset them. That’s where tools like: meditation breathing non-sleep deep rest become powerful. High performers are disciplined with recovery At elite levels, the difference isn’t effort — it’s consistency in habits. For me, improving sleep was the starting point. If this is an area you want to optimize, Dr. Matthew Walker’s[vii] work on sleep is a great place to begin. You can’t ignore physiology and expect optimal results If the body isn’t supported, the brain can’t sustain: focus decision-making emotional control This is why we begin with Phase 1: Regulation & Safety. Because when these systems are aligned, everything else becomes possible. And over time — with small, consistent steps — you can completely transform your results. Let’s take a closer look. ✅ Practical Tips — Put This Into Action Track one recovery metric daily Start simple: sleep duration, HRV (you can easily find a device that measures this metric), and eventually you can learn to guess this number by how rested/alert you feel when you wake up. → Awareness is the first step to change. Build a “shutdown routine” at night Create a consistent wind-down: Lower lights No screens 30–60 min before bed Breathing or NSDR (non-sleep deep rest) → Signals safety to the nervous system Audit your downtime honestly Ask: Does this activity help me recover or drain me? → (Alcohol, late nights, scrolling vs. sleep, reading, recovery) Prioritize sleep like you prioritize work Aim for: Consistent sleep/wake time 7–8 hours minimum → This is your #1 performance lever Add one daily regulation practice Choose something simple: 5 minutes of breathing Go for a walk outside Meditation → Builds resilience under pressure Think in terms of “energy management,” not time management Protect your energy the same way you protect your schedule. Over time, you will notice small changes yield incredible results. 🎥 CLIP 2 — Kristen Holmes In this second clip, Dr. Holmes expands on what it really takes to build a competitive advantage. She explains that if we truly want to live aligned with our values — with energy, focus, and joy — there are a few non-negotiables we can’t ignore. At the top of that list? Sleep. But just as important (as sleep) is understanding how to balance two key variables: Strain — your cardiovascular load and Recovery — your body’s capacity to take on that load This is exactly what the Whoop device measures: your strain your recovery and your sleep And as Dr. Holmes puts it — these aren’t optional. They’re foundational to being human. Because without understanding these signals… we’re not optimizing — we’re guessing. And that’s where the opportunity is. She’s always viewed technology not as a distraction — but as a tool to enhance human performance, well-being, and overall thriving. And while we often associate “performance” with elite athletes… this applies to all of us. Anyone who wants to reach their potential — needs to start measuring what matters. So if these are the non-negotiables… the next question becomes: How do we actually use this data to make better decisions each day? Let’s explore that next. 🔑 Key Takeaways — CLIP 2 with Kristen Holmes There are non-negotiables for living at your potential If you want energy, focus, and joy — you can’t ignore the foundational behaviors that support the brain and body. Sleep is the #1 performance driver Everything starts with sleep. Without it, recovery, cognition, and emotional regulation all suffer. Performance is a balance between strain and recovery Strain = the load you place on your system Recovery = your capacity to handle that load Real growth happens when these are aligned. Without data, you’re guessing If you’re not measuring sleep, recovery, or strain — you’re relying on how you feel, which is often inaccurate. Technology can enhance self-awareness and performance Tools like Whoop aren’t just for athletes — they help anyone understand their body and make better daily decisions. Human performance applies to everyone This isn’t about elite sport — it’s about showing up with energy and clarity for your life, work, and relationships. ✅ Practical Tips — Put This Into Action Identify your “non-negotiables” Start with: Sleep Recovery habits Movement Ask: What are 2–3 things I will protect daily, no matter what? 😴 SLEEP — Building the Foundation Improving my sleep started with one simple question: Where is my weakest link? For me, it was clear — I wasn’t getting enough sleep. Living in Arizona, I’ve always woken up early to beat the heat and get exercise out of the way early. But over time, I realized that consistently cutting my sleep short was creating sleep debt that I wasn’t recovering from. So I made a small adjustment. A few days each week, I allow myself to sleep in a bit longer — and that alone has helped me start closing that gap. When I look at my past month of sleep scores, I can see the pattern clearly: I rarely hit “optimal” sleep (85%+) Most nights fall in the sufficient range (70–85%) And some still drop into poor sleep (<70%) But the difference now is awareness. If I see a low score, I make the effort to recover — even something as simple as going back to sleep or adjusting my next day. And while I’m starting with the basics — sleep quantity — there’s more to it. Dr. Matthew Walker highlights four key areas: Quantity (how long you sleep) Quality (how well you sleep) Regularity (consistent sleep/wake times) Timing (when you sleep) 🔑 Reflection Question So here’s something to think about: Do you know where your weakest link is when it comes to sleep? Because once you identify it — you can start to improve it. 🔋 RECOVERY — Managing Stress & Capacity in Your Day Looking at my recovery data, one thing I’ve noticed from tracking this data is this: When my stress levels are lower… it’s much easier to stay in the yellow (34–66%) or green (67–99%) recovery range. But add higher stress — and that’s when I start to see more red (1–33%) scores. So instead of ignoring stress — I’ve focused on offsetting it. Here’s what I’ve added to my schedule to support recovery: Infrared sauna (daily) — helps me feel better to reset Red light therapy to help whatever body parts hurt Getting outside in the morning to sleep better at night Hydration — especially after exercise Meditation + deep breathing These small, consistent habits help bring my system back into balance. And this is still a work in progress for me. Always looking for NEW ways to offset stress. And what’s interesting is this: I learned that we don’t need perfect conditions to improve recovery. I recently listened to Dr. Andrew Huberman’s Podcast[viii], where he explained that the benefits of deliberate heat exposure or using a sauna (that include increasing heat shock proteins at certain temperatures—that help offset stress levels) that this practice doesn’t require actually having access to a sauna. He explains that you can create a similar effect simply by: → exercising with extra layers → raising your core body temperature intentionally It’s about understanding the principle — not just the tool, and then making the principle work FOR you. I often see people hiking or running in Arizona in hot temperatures, wearing lots of clothing and I understand this concept now. 🔑 Reflection Question So here’s something to think about: What could you add to your daily routine to better support your recovery? Because once you understand what impacts your system… you can begin to intentionally regulate it. 🏃‍♀️ MOVEMENT (DAY STRAIN) — Finding the Balance This was one of the hardest areas for me to figure out. Whoop calls it Day Strain — your cardiovascular load for the day. And what I started to notice was a pattern: The harder I trained… the more sleep I needed. And when I couldn’t get that sleep —(because I had to wake up early and scrimp of sleep) I wasn’t recovering. It became a cycle: Too much strain + not enough sleep = poor recovery Over and over again. I did this for years and had no idea how to change this. I need movement to function — but too much intensity, too often, was actually working against me. I even saw this reflected in my bloodwork. When I uploaded my labs into Whoop, some biomarkers showed inflammation, confirming what the data was already telling me: I was pushing too hard, too often. I knew this by just tuning into my body, but again, had no idea how to change this until I realized that I had to actually CHANGE what I was doing.   And here’s what surprised me most: It wasn’t about pushing harder. It was about being more strategic. One day, I walked my dogs for an hour along a canal near my house — wearing a weighted vest. And during that walk, I hit: Zone 4 (80–90%) even Zone 5 (90–100%) Something I didn’t always reach… even during longer 3-hour hikes. It was just a few minutes, but for me, accessing these zones is really difficult. That really surprised me. Because I had always assumed that I had to push harder. But the data showed something different. I could exercise at a lower intensity, (on these walks) and that would move the needle for me with  my daily strain, without having to go ALL OUT. I also noticed something interesting when comparing hikes here in Arizona. My strain was actually higher on longer (but easier) trails like Telegraph Pass at South Mountain…where there are some uphills, and then long trails without much incline  than on shorter, more intense hikes like Camelback Mountain, which is known for its difficulty, and straight up and down trails. It made me realize: It’s not just about how hard something feels in the moment — it’s about how your body is responding over time. And that’s where tracking becomes so valuable. Because it shifts you from guessing… to actually understanding what’s driving your results. That changed everything. Because it showed me: You don’t need extreme workouts — you need the right dose of intensity. And this dose is different from person to person. Now I think about it like this: I just need to hit about 20 minutes/week in Zone 4–5 (higher intensity) Combined with consistent movement in Zones 1–3 (like daily walks) for an hour or so each day. That balance (understanding how much ALL OUT I needed) helped me to hit my goals — without compromising recovery. 🔑 Reflection Question So here’s something to think about: Do you know how much time you spend each week in: Zones 1–3 (low to moderate) vs Zones 4–5 (high intensity)? Because once you understand your balance… you can start to train smarter — not just harder. 🎙️ REVIEW & CONCLUSION — EP 390 with Kristen Holmes As we reflect on this episode with Kristen Holmes, one message stands out clearly: What gets measured… gets improved. And more importantly— What gets ignored… gets left to chance. In Clip 1, we explored a powerful idea: Your competitive advantage isn’t built during performance. It’s built in your downtime. In your sleep. In your recovery. In the small daily habits that most people overlook. In Clip 2, we went deeper. We uncovered the non-negotiables for living at your highest potential: Sleep Recovery And the balance between strain and capacity Because without understanding these… we’re not optimizing— we’re guessing. And what this episode shows us is something even more important: This isn’t just for elite athletes. This is for anyone who wants to: think clearly perform consistently and show up fully present in their life When I look back at my own journey over the past 5 years using data to guide my decisions… Everything changed when I stopped asking: “How hard can I push?” …and started asking: “What is my body actually capable of today?” That shift—from pushing harder… to aligning better— is where real, sustainable results begin. 🧠 Final Takeaway This is Phase 1. Regulation and Safety. Because before we optimize performance… before we talk about mindset, focus, or productivity… The brain and body must be supported. And when they are? You don’t just perform better. You recover faster. You think clearer. You live with more energy, intention, and control. 🔑 Final Reflection So here’s something to think about: Where is your weakest link right now? Sleep? Recovery? Or movement and strain? Because once you identify it… you can begin to improve it. In 2021, my weakest link was sleep. Since then, I’ve worked hard to improve this metric, and while it’s not my strength (yet), I’m miles ahead of where I was 5 years ago. My weakest link now is very clear, (strength training). But what I do know, is that what is measured, improves. Stop guessing. Start measuring. And begin to aligning our daily behaviors with how our brain and body actually work. We’ve spent this episode understanding how to support the brain…by measuring certain data. But what happens after we do? What is the brain actually doing while we sleep? That’s where things get fascinating. Next week we will close out Phase 1 on Regulation and Safety with sleep scientist, Antonio Zadra, who brings us full circle. EP 391 — Antonio Zadra We’ll review our conversation from Jan 2021 EP 104[ix] where we explored why the brain dreams —and how sleep helps integrate learning, solve problems, and sparks creativity. This episode reminds us: Insight isn’t forced — it emerges when the brain is given the space to connect. We’ll see you next week for the final episode of Phase 1 — Regulation and Safety… as we complete the foundation for everything that comes next (Phase 2-5). RESOURCES: Watch the full interview from 2021 here https://www.youtube.com/watch?v=TOgivjYhhW8 Clip 1 https://www.youtube.com/shorts/Lg7FiWJKZc4 Clip 2 https://www.youtube.com/shorts/OjJDdmkyhqk   REFERENCES: [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 384 “How Learning Begins in the Brain: Sleep, Safety and Curiosity (Revisiting Dr. Baland Jalal) https://andreasamadi.podbean.com/e/hypnagogic-genius-capture-your-best-ideas-at-the-edge-of-sleep/   [ii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 385 “Safety First: Why a Regulated Brain is the Key to Learning” (Revisiting Dr. Bruce Perry) https://andreasamadi.podbean.com/e/safety-first-why-a-regulated-brain-is-the-key-to-learning/   [iii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 387 with Dr. Sui Wong https://andreasamadi.podbean.com/e/your-eyes-the-brain-s-early-warning-system/   [iv]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 389 with Rohan Dixit   https://andreasamadi.podbean.com/e/breathe-to-reset-how-hrv-tech-reveals-hidden-stress/   [v]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 134 with Dr. Kristen Holmes “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/   [vi] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #228 Review of Heart Rate Variability  https://andreasamadi.podbean.com/e/brain-fact-friday-review-of-heart-rate-variability-the-most-important-biomarker-for-tracking-health-recovery-and-resilience/   [vii] Dr. Matthew Walker on The Science of Better Sleep https://www.youtube.com/watch?v=106zCmbMKYY [viii] The Science and Health Benefits of Deliberate Heat Exposure by Dr. Andrew Huberman https://www.hubermanlab.com/episode/the-science-and-health-benefits-of-deliberate-heat-exposure   [ix]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 104 with Sleep Scientist Antonio Zadra on “When Brains Dream”  https://andreasamadi.podbean.com/e/sleep-scientist-antonio-zadra-on-when-brains-dream-exploring-the-science-and-mystery-of-sleep/  

In this episode Andrea Samadi revisits her conversation with Rohan Dixit, founder of Leaf Therapeutics, exploring how heart rate variability (HRV) and breath awareness reveal hidden stress and support self-regulation. Learn practical breath techniques like the physiological sigh and slow breathing, plus tips to calm nighttime stress and improve sleep, so you can build lasting resilience without over-relying on technology. In Episode 389, we revisit our September 2022 interview with Rohan Dixit, founder of Lief Therapeutics, where we explore the science behind HRV, breath awareness, and how learning to regulate our nervous system can improve stress, sleep, and resilience. In this episode, we cover: ✔ What heart rate variability (HRV) is and why it’s one of the most important biomarkers for understanding stress, recovery, and resilience ✔  Why many people unknowingly hold their breath during stressful moments and how this impacts mental health and nervous system regulation ✔  How breath awareness can help shift the body from a stress response to a calmer, more regulated state ✔  How wearable technology like the Lief Therapeutics device can help people recognize stress patterns in real time ✔  Why improving breathing patterns before sleep can improve sleep quality and reduce anxiety the following day ✔  The connection between self-regulation, nervous system awareness, and long-term mental health ✔ Why learning to regulate stress through breathing is a skill that develops over time, not a one-time solution Welcome back to Season 15 of the Neuroscience Meets Social and Emotional Learning Podcast. I’m Andrea Samadi, and here we bridge the science behind social and emotional learning, emotional intelligence, and practical neuroscience—so we can create measurable improvements in well-being, achievement, productivity, and results. When we launched this podcast seven years ago, it was driven by a question I had never been taught to ask— not in school, not in business, and not in life: If results matter—and they matter now more than ever—how exactly are we using our brain to make these results happen? Most of us were taught what to do. Very few of us were taught how to think under pressure, how to regulate emotion, how to sustain motivation, or even how to produce consistent results without burning out. That question led me into a deep exploration of the mind–brain–results connection—and how neuroscience applies to everyday decisions, conversations, and performance. That’s why this podcast exists. Each week, we bring you leading experts to break down complex science and translate it into practical strategies you can apply immediately. Season 15 we’ve organized as a review roadmap, where each episode explores one foundational brain system—and each phase builds on the one before it. Season 15 Roadmap: Phase 1 — Regulation & Safety Phase 2 — Neurochemistry & Motivation Phase 3 — Movement, Learning & Cognition Phase 4 — Perception, Emotion & Social Intelligence Phase 5 — Integration, Insight & Meaning PHASE 1: REGULATION & SAFETY Staples: Sleep + Stress Regulation Core Question: Is the nervous system safe enough to learn? Anchor Episodes Episode 384[i] — Baland Jalal How learning begins: curiosity, sleep, imagination, creativity Episode 385[ii] — Bruce Perry “What happened to you?” — trauma, rhythm, relational safety Episode 387[iii] Sui Wong Autonomic balance, lifestyle medicine, brain resilience Episode 389 Rohan Dixit HRV, real-time self-regulation, nervous system literacy Episode 390 Dr. Kristen Holmes (Whoop) Recovery Metrics, physiological readiness Episode 391 Antonio Zadra Sleep, dreaming, REM Integration EPISODE 389 — Rohan Dixit HRV, Real-Time Self-Regulation, and Nervous System Literacy In Phase 1: Regulation & Safety, we are asking one essential question: Is the nervous system safe enough to learn? So far, we’ve revisited Dr. Baland Jalal on curiosity, sleep, imagination, and creativity; Dr. Bruce Perry on trauma, rhythm, and relational safety; and Dr. Sui Wong on autonomic balance, lifestyle medicine, and brain resilience. Today, we return to one of my favorite episodes—Episode 248[iv] with Rohan Dixit, founder of Lief Therapeutics—where we explored how a deeper understanding of heart rate variability, or HRV, can help us sharpen our awareness of stress, recovery, and resilience. What stood out most to me about Rohan’s work was that his wearable device was never meant to become something we depend on forever. Instead, it was designed to help people learn how to breathe and regulate themselves in real time—so that eventually, they can recognize stress, anxiety, and overwhelm on their own, and know how to calm their body without needing the device. At the heart of Rohan’s mission is something much bigger than technology. It’s about helping people build the skills to manage stress in healthier ways—without over-relying on medication, quick fixes, or habits that may bring short-term relief but create long-term harm. This episode reminds us that self-regulation is a skill. And when we learn to read the signals of the body, we can begin to build the safety and stability the brain needs for learning, healing, and growth.   🎥 CLIP 1 — Rohan Dixit Before we looked at the device that Rohan created to improve our HRV in real time, Andrea asked Rohan, “What are we missing that could help us handle life’s pressures better? Before we talk about your device, what do you think people are missing?” Rohan explained that for most people, the number one thing is becoming more aware of their breath—and noticing how their breathing patterns change throughout the day. Many people unintentionally hold their breath or breathe more shallowly when they are stressed. I immediately related to what he was saying. I shared that I had noticed this myself when listening back to some of my earliest podcast interviews (Episodes 1–50). During moments of stress or focus, I realized I was actually holding my breath, and looking back I wondered, “Why wasn’t I breathing?” Rohan pointed out that this is extremely common. Many people don’t realize they are doing it, yet breathing patterns have a powerful impact on our mental health and overall state of mind. Simply becoming aware of our breath—and learning to regulate it—can be one of the most effective ways to calm the nervous system and manage stress. Breathing Awareness: The Missing Skill for Managing Stress Key Takeaways Most people are unaware of how they breathe. Many of us unintentionally hold our breath or change our breathing patterns when we are stressed, focused, or overwhelmed. I notice that I do this and the worst time to do this, is right before sleep, if my stress levels have been unusually high. The first step to improving this is to notice how you breathe. Breath is directly connected to our nervous system. When breathing becomes shallow or paused, it can signal the body that we are under stress, activating the sympathetic “fight or flight” response. Have you EVER noticed having a hard time catching your breath at a time when you know you should be resting? I have, and just noticing this, and talking about it, was the first step I took to making a change to better manage whatever it was that was stressing me out at that time. Breath awareness is the first step to self-regulation. Simply noticing how you are breathing throughout the day can dramatically improve your ability to regulate stress. I had never paid much attention to how I was breathing, until I wore the Leif Therapeutic HRV monitor. Small breathing changes can influence mental health. Intentional breathing can shift the body toward the parasympathetic “rest and recover” state, improving calm, focus, and emotional balance. It really did make an impact to notice when my breathing was shallow, or when I was holding my breath. Once I could see this pattern, I was able to practice the steps we will talk about next, to bring myself back to calm. Listener Action Steps Putting these key takeaways into action: 1. Notice Your Breath Throughout the Day Set a reminder on your phone 3–5 times per day to pause and ask: Am I holding my breath? • Is my breathing shallow? • Am I breathing through my chest or diaphragm? Awareness is the first step toward change. It looks like since our last interview, the Leif device now uses AI to help you to change your breathing when you are under stress. I never paid attention to my breath throughout the day before using the Leif device that noticed my patterns quickly and easily for me. 2.Practice the “Physiological Sigh” A simple science-backed breathing reset: Inhale through your nose Take a second short inhale Slowly exhale through the mouth Repeat 3–5 times to quickly reduce stress. American neuroscientist Dr. Andrew Huberman[v] has covered the physiological sigh often on his podcast, explaining how 2 quick inhales, followed by one long exhale, can in real-time, make a significant impact on your stress levels. 3. Try 5 Minutes of Slow Breathing Research shows breathing around 5–6 breaths per minute can increase heart rate variability (HRV) and calm the nervous system. Example rhythm: Inhale for 4–5 seconds • Exhale for 5–6 seconds 4.Watch for Breath-Holding During Stress Common moments when people hold their breath: Working intensely • Reading email • Public speaking • Driving in traffic • Recording a podcast interview Right before sleep Once you notice it, exhale slowly and reset your breathing. Short Summary Most people don’t realize they hold their breath when they are stressed. Rohan Dixit explains that simply becoming aware of our breathing patterns can dramatically improve stress regulation, mental clarity, and emotional balance. Learning to breathe intentionally is one of the simplest ways to support the nervous system. 🎥 CLIP 2 — Stress Before Sleep & Breathing Awareness In our second clip together, I shared with Rohan that I had noticed something surprising about my breathing before going to sleep. Since this podcast was originally recorded in 2022, I’ve had time to reflect on that moment while preparing this episode, and I can say that even now, I still occasionally notice this pattern before sleep. It’s something I continue to work on, because breath work isn’t something you practice once and then forget—it’s an ongoing awareness and skill. My “aha” moment came when I began noticing my stress levels right before bedtime. I told Rohan, “I’ve noticed recently that just before I go to sleep, all of life’s pressures seem to hit me. Right before I close my eyes, I realized I was holding my breath.” Before trying the Lief device, I had already started experimenting with taking deeper breaths to release that tension. But when I wore the device, it would sometimes activate just as I was preparing to fall asleep—essentially alerting me, “You’re stressed… breathe.” It was fascinating to see how the device could detect these subtle physiological signals, sometimes before I was fully aware of them myself. Rohan affirmed that this is actually a great way to use the Lief device—and a helpful reminder about stress reduction in general. He explained that many people lie in bed replaying everything that happened during the day while also thinking about what’s coming tomorrow. For busy people especially, the mind can become very active at night. He noted that simply slowing the breath before going to sleep can significantly improve sleep quality. Research shows that better sleep can also reduce anxiety the following day, creating a positive cycle where small acts of self-care—like intentional breathing—can have lasting benefits for both mental health and overall well-being. Key Takeaways Stress often shows up right before sleep. Many people notice that when the day slows down and distractions disappear, the mind starts replaying the day or worrying about tomorrow. This mental activity can trigger physical stress responses like holding your breath or shallow breathing. Breath patterns reveal hidden stress. From my experience, the Lief device detected moments of stress even before I consciously noticed them. This highlights how our bodies often recognize stress before our minds do. Breathwork is a practice, not a one-time fix. Learning to regulate breathing is an ongoing skill. Even after becoming aware of the pattern, it’s something that requires continuous attention and practice. Calming the body improves sleep—and the next day. As Rohan explains, taking time to slow your breathing before bed can improve sleep quality, which in turn helps reduce anxiety and improve emotional regulation the following day. Listener Action Steps 1.Create a “Breathing Transition” Before Sleep Before getting into bed, spend 2–5 minutes slowing your breathing. Simple rhythm: • Inhale through the nose for 4 seconds • Exhale slowly for 6 seconds This signals the nervous system that it’s safe to relax. 2. Notice Nighttime Stress Signals Pay attention to physical cues like: Holding your breath • Tight chest • Racing thoughts • Shallow breathing These signals mean your nervous system is still in daytime “alert mode.”   3.Try a “Mind Cleanse” Before Bed If your mind races at night, write down: What happened today • What needs attention tomorrow • Anything you're worried about Getting thoughts out of your head can reduce mental load before sleep. 4.Pair Breath Work With a Habit Attach breathing to something you already do every night: Turning off the lights • Brushing your teeth • Getting into bed This makes it easier to build a consistent regulation routine. Summary Many people experience their highest stress levels right before sleep, when the mind starts replaying the day and worrying about tomorrow. Rohan Dixit explains that slowing your breathing before bed can calm the nervous system, improve sleep quality, and even reduce anxiety the following day. Reviewing and Concluding Episode 389 with Rohan Dixit As we wrap up this week’s episode reviewing our 2022 conversation with Rohan Dixit, founder of Lief Therapeutics, we are reminded of something incredibly simple—but often overlooked—when it comes to managing stress and building resilience: our breath. Throughout this conversation, Rohan showed us that one of the most powerful ways to understand our nervous system is by paying attention to the signals our body gives us throughout the day. One of the clearest signals is our breathing patterns. Many of us unknowingly hold our breath or shift into shallow breathing when we are under pressure, focused, or overwhelmed. I definitely do this. What I found fascinating about the Lief device was that it helped bring awareness to something that most of us never notice. By tracking heart rate variability (HRV) and breathing patterns in real time, the device can gently alert you when your body is moving into a stressed state, encouraging you to slow your breathing and regulate your nervous system. But the real takeaway from this conversation isn’t about the technology itself. As Rohan explained, the goal of the device is not long-term dependence—it’s learning. Over time, the aim is for people to develop the awareness and skills needed to regulate their stress naturally, without needing a device to tell them when to breathe. This episode also highlights an important truth we explored throughout Phase 1: Regulation and Safety—the brain cannot perform, learn, or grow if the nervous system is stuck in a chronic state of stress. When we improve our ability to regulate stress—through breathing, sleep, recovery, and awareness—we create the internal conditions that allow learning, creativity, and performance to emerge. And sometimes, the most powerful tools for doing that are the simplest ones we already have. Our breath. So as we move forward in this season, remember this: Before we talk about motivation, productivity, or peak performance, we must first ask the foundational question we’re exploring in Phase 1: Is the nervous system safe enough to learn? Learning to notice and regulate our breathing may be one of the simplest ways to start answering that question. You can review our interview with Rohan Dixit here, as well see our full interviews in the resource section below. And we will see you next time as we review our interview with Dr. Kristin Holmes, the VP of Performance Science at Whoop.   RESOURCES: Full Interview 9/2022 https://www.youtube.com/watch?v=8wbt2o-lO1I Clip 1 https://www.youtube.com/shorts/Me41BmDcEkk Clip 2 https://www.youtube.com/shorts/DVtf20GSAjc Leif Therapeutic Device https://lief.ai/   REFERENCES:   [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 384 “How Learning Begins in the Brain: Sleep, Safety and Curiosity (Revisiting Dr. Baland Jalal) https://andreasamadi.podbean.com/e/hypnagogic-genius-capture-your-best-ideas-at-the-edge-of-sleep/   [ii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 385 “Safety First: Why a Regulated Brain is the Key to Learning” (Revisiting Dr. Bruce Perry) https://andreasamadi.podbean.com/e/safety-first-why-a-regulated-brain-is-the-key-to-learning/   [iii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 387 with Dr. Sui Wong https://andreasamadi.podbean.com/e/your-eyes-the-brain-s-early-warning-system/   [iv] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 248 with Rohan Dixit, Founder of Lief therapeutics https://andreasamadi.podbean.com/e/rohan-dixit-founder-of-lief-therapeutics-on-measuring-hrv-in-real-time-for-stress-relief-from-the-inside-out/   [v] Discover how this simple physiological signal can transform your life with Dr. Andrew Huberman https://www.youtube.com/watch?v=afAZ1hlvRjI  

In this episode Andrea Samadi welcomes back Dr. David Stephens to explore his new book, The Glucose Protocol, and the science showing how targeted glucose can restore brain function, improve mental clarity, and reduce symptoms linked to diabetes, autoimmune disorders, and chronic stress. They break down the difference between glucose and other sweeteners, explain why the brain prioritizes survival over higher-order thinking during stress, and share practical strategies—like on-the-spot glucose dosing—to regain focus and cognitive performance. Dr. Stephens also discusses biomarkers, clinical observations, and upcoming practical products to make brain refueling easy, offering hopeful, science-based approaches to restore long-term brain health. Watch interview on YouTube here https://youtu.be/zv70S5fZh2I Today's EP 388 we’re welcoming Dr. Stephens back to the podcast to explore: The difference between glucose and other sugars Why blood sugar and brain glucose matter for cognitive performance What his newest research is revealing about brain restoration And how we can think more clearly about nutrition and brain health moving forward. Welcome back to Season 15 of the Neuroscience Meets Social and Emotional Learning Podcast. I’m Andrea Samadi, and here we bridge the science behind social and emotional learning, emotional intelligence, and practical neuroscience—so we can create measurable improvements in well-being, achievement, productivity, and results. When we launched this podcast seven years ago, it was driven by a question I had never been taught to ask— not in school, not in business, and not in life: If results matter—and they matter now more than ever—how exactly are we using our brain to make these results happen? Most of us were taught what to do. Very few of us were taught how to think under pressure, how to regulate emotion, how to sustain motivation, or even how to produce consistent results without burning out. That question led me into a deep exploration of the mind–brain–results connection—and how neuroscience applies to everyday decisions, conversations, and performance. That’s why this podcast exists. Each week, we bring you leading experts to break down complex science and translate it into practical strategies that we can all apply immediately. When the brain, body, and emotions are aligned, performance stops feeling forced—and starts to feel sustainable. Season 14 showed us what alignment looks like in real life. We looked at goals and mental direction, rewiring the brain, future-ready learning and leadership, self-leadership, which ALL led us to inner alignment. And now, Season 15 is about understanding how that alignment is built—so we can build it ourselves, using predictable, science-backed principles. Because alignment doesn’t happen all at once. It happens by using a sequence. And when we understand the order of that sequence — we can replicate it. By repeating this sequence over and over again, until magically (or predictably) we notice our results have changed. Season 15 we’ve organized as a review roadmap, where each episode explores one foundational brain system—and each phase builds on the one before it. Rather than focusing on outcomes, hacks, or motivation alone, we examine the core brain systems that must be stable before learning, performance, and leadership can emerge. Episodes are organized around a simple but powerful progression: Phase 1: Regulation & Safety — the nervous system foundation for learning Phase 2: Neurochemistry and Motivation—dopamine balance + Emotional regulation Phase 3: Cognition & Learning — attention, memory, and executive function Phase 4: Perception & Social Intelligence — how we read ourselves and others Phase 5: Integration & Meaning — how experience becomes insight and growth Each system builds upon the one beneath it, reminding us that when foundations are ignored, progress is temporary. When they are strengthened, performance becomes sustainable. Season 15 is not a review of past episodes—we are connecting neuroscience, emotional regulation, and learning into a clear framework for improved human potential. Because performance is not built from the top down. It emerges from the foundations up. PHASE 1: REGULATION & SAFETY Staples: Sleep + Stress Regulation Core Question: Is the nervous system safe enough to learn? Anchor Episodes Episode 384[i] — Baland Jalal How learning begins: curiosity, sleep, imagination, creativity Episode 385[ii] — Bruce Perry “What happened to you?” — trauma, rhythm, relational safety Episode 386 –Thoryn Stephens Turning biometrics (HRV, sleep data, metabolic markers) into actionable protocols. Episode 387 Dr. Sui Wong[iii] Autonomic balance, lifestyle medicine, brain resilience Episode 388 Rohan Dixit HRV, real-time self-regulation, nervous system literacy For today's EP 388, we welcome back Dr. David Stephens, a clinical psychologist and neuropsychologist renowned for his expertise in brain function and mental health. Discover groundbreaking insights into how glucose can be a game-changer in restoring brain function, mental health, and overall productivity. Dr. Stephens shared his compelling journey with us that led to the revelation of glucose as a crucial element in brain restoration. From understanding the perceptible differences between glucose and sugar to unraveling common myths about brain health, this conversation is packed with scientific insights that challenge traditional paradigms that explored how restoring glucose levels could revolutionize our mental, emotional, and spiritual well-being. I believe in Dr. Stephens’ mission mostly because I’ve experienced life-changing results when I started to read labels, and cut out sugar after a podiatrist told me this would improve my health back in 2005. The results I’ve noticed are significant. But now, I understand sugar and glucose at a different level. I have lots of follow up questions for Dr. Stephens, and am excited to learn more about what he has discovered since we last spoke. Episode Introduction This week on The Neuroscience Meets Social and Emotional Learning Podcast, we are revisiting a past guest who joined us in December 2024 on Episode 350[iv]. Dr. David Stephens is a clinical psychologist and neuropsychologist known for his research on brain function, mental health, and the role of glucose in cognitive performance and recovery. In our previous conversation, Dr. Stephens introduced a fascinating concept: that glucose may play a far more important role in brain restoration and mental health than many of us realize. Since that interview, Dr. Stephens has continued his research and recently released new insights in his book Restored Hope, exploring how glucose regulation may influence cognitive performance, emotional stability, and overall brain health. This topic is especially meaningful to me personally. Back in 2005, a podiatrist suggested I eliminate sugar from my diet to improve my health. After making that change and becoming more mindful of reading nutrition labels, I noticed significant improvements in how I felt physically and mentally. But what I’ve learned since speaking with Dr. Stephens is that understanding sugar and understanding glucose are not the same thing—and that difference may change how we think about nutrition and brain health. Dr. Stephens, welcome back to the podcast. How have you been since we last spoke? Q1: Dr. Stephens, thank you for reaching back to me about your new book, and research. I’m sure you could tell that this topic is important to me. We’ve covered a few podcast episodes on “The Damaging Effects of Sugar on the Brain and Body” with research that came from my foot doctor, who had me change my diet in 2005, and my health turned around for the better. Can we review what should we understand about glucose, vs sucralose that is connected to weight gain and type 2 diabetes? Q2: What’s important about understanding our blood sugar vs glucose levels in the brain? Q3: I’ve also posted a comment from our last interview that gave an overview of the definition of sucrose vs sucralose. Then I wondered, is sucralose bad for our brain? Sometimes I make sugar free hot chocolate, and I know that I once looked this up. I’m sure Dr. Daniel Amen recommends Stevia as a brain-healthy sweetener, but I’m sure I once forgot, and bought Splenda by mistake. Can you explain the difference and do you agree with Dr. Amen that we should choose Stevia over Splenda? Q4: Can you share what you have uncovered since we last spoke in December 2024? I did read what you had sent me, but I will need it translated into English. • Fructose-controlled design (with biomarker panels HRV, FDG-PET, inflammatory markers, RBANS domains). • AI assisted hypothesize generation for theory building • This book ranks Q5: I followed some of the questions that came through on the YouTube Comments since our last episode. Many were positive, and support your research but every once in a while, someone will comment something negative about this topic. I find it interesting, because the podiatrist who told me to stop eating sugar years ago said the exact same thing. He found it difficult to fight against the criticism. What have you noticed and how do you handle people who don’t understand what you have uncovered? Q6: What else is important for us to understand? Q7: Some people have asked for updated information on where they can find you. Can you share the best way for people to reach you? Dr. Stephens, I believe in your mission, and look forward to reading your new book. Thank you for sharing your research with us, and look forward to hearing what from you as you write more books on this topic, to help us to take our brain health seriously. Key Takeaways from This Episode 1. The Brain Runs on Glucose Glucose is the brain’s primary fuel source. When glucose regulation is disrupted, it can affect cognition, focus, emotional regulation, and mental health. 2. Not All “Sugar” Is the Same Many people use the words sugar and glucose interchangeably, but they are chemically different and can affect the body in different ways. Understanding these differences can help people make more informed nutrition decisions. 3. Artificial Sweeteners Raise Important Questions Sweeteners like sucralose (Splenda) may not behave the same way as natural glucose or other sugars in the brain and body. This is an area of ongoing research and debate, and understanding the metabolic impact of these substitutes is important. 4. Brain Health Is Deeply Connected to Metabolism Dr. Stephens’ research suggests that metabolic processes, inflammation, and brain energy systems may play a much larger role in mental health and cognitive performance than we previously understood. 5. Science Evolves Through Debate Innovative research often meets skepticism. Scientific progress depends on healthy debate, continued research, and open dialogue. Listener Action Steps 1. Become Aware of Your Nutrition Labels Start reading labels and becoming more aware of added sugars, sweeteners, and ingredients in your daily diet. Small changes can have meaningful long-term effects. 2. Pay Attention to Your Brain Energy Notice how your focus, mood, and energy levels respond to different foods. Your brain’s fuel matters for performance, learning, and emotional regulation. 3. Stay Curious About New Research Topics like nutrition, metabolism, and brain health are constantly evolving. Stay open to learning and questioning new findings. Just like we mention in this interview, there was a day that Andrea would not eat butter. Understanding glucose is another paradigm shift. 4. Prioritize Brain Health Holistically Nutrition is only one piece of the puzzle. Brain health is also supported by: sleep stress regulation exercise recovery social connection Closing Summary As we continue exploring the neuroscience behind health, performance, and learning, conversations like this remind us that our brain is deeply connected to the systems that fuel it. Understanding how the brain uses energy—through glucose, metabolism, and nutrition—opens new doors for improving mental clarity, emotional well-being, and long-term brain health. Dr. Stephens, thank you for returning to the podcast and for continuing to explore this important topic. For those who want to dive deeper, we’ll link to Dr. Stephens’ latest book that you can pre-order now, and our original conversation from Episode 350 in the show notes. Feel free to reach out directly to Dr. Stephens through his contact information below. RESOURCES: Watch our original interview here EP 350 https://youtu.be/T0R3uvBbHPE MORE ABOUT DR. STEPHENS Dr. David Stephens is a seasoned clinician and leader in issues related to mental health, who has focused his efforts over the last 15 years on neuroscience. As a former supervising psychologist at the Colorado State mental hospital and a director in correctional mental health, he brings a unique perspective to the challenges faced by individuals with mental health and substance use disorders. He is a sought-after expert in the fields of brain function, mental, and correctional mental health. His work has been instrumental in shaping policies related to mental health care within correctional settings. Dr. Stephens has spent the majority of his career training statewide directors of mental health within the correctional system on brain function as well as geriatric issues facing the nation's prisons. He served as the academic Dean of professional psychology, including both Master's and Doctoral programs. He has been interviewed several times to discuss topics related to mental health, correctional mental health, brain function, addiction, and marriage. Dr. Stephens has dedicated his life to helping educate everyone he encounters on the importance of knowing and understanding these topics. CONNECT with DR. DAVID STEPHENS  Phone:  573 590-4638  Email:  [email protected] Website: https://www.glucoseprotocol.com/  PRE-ORDER The Glucose Protocol: A Practical and Scientific Guide to Brain Restoration of Health.  https://www.amazon.com/dp/B0GQQYNX4Z#:~:text=The%20Glucose%20Protocol,Read%20more REFERENCES: [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 384 “How Learning Begins in the Brain: Sleep, Safety and Curiosity (Revisiting Dr. Baland Jalal) https://andreasamadi.podbean.com/e/hypnagogic-genius-capture-your-best-ideas-at-the-edge-of-sleep/   [ii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 385 “Safety First: Why a Regulated Brain is the Key to Learning” (Revisiting Dr. Bruce Perry) https://andreasamadi.podbean.com/e/safety-first-why-a-regulated-brain-is-the-key-to-learning/   [iii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 387 with Dr. Sui Wong “Your Eyes: The Brain’s Early Warning System”  https://andreasamadi.podbean.com/e/your-eyes-the-brain-s-early-warning-system/   [iv] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 350 “Unlocking Brain Health with Dr. David Stephens”  https://andreasamadi.podbean.com/e/unlocking-brain-health-with-dr-david-stevens/  

This episode revisits Dr. Sui Wong’s insights on how the eyes are neural tissue that can reveal early signs of brain, vascular, and metabolic issues, and reframes migraine as a common, often invisible neurological condition that causes brain fog and cognitive symptoms. Actionable takeaways include scheduling regular dilated eye exams, stabilizing blood sugar, prioritizing sleep and retinal blood flow, reducing digital strain, and tracking migraine triggers to prevent worsening symptoms. In today's review of EP 342 with Dr. Sui Wong from August 2024, we cover:  • Why the eyes are considered an extension of the brain — and how the retina is neural tissue • How eye exams may provide early insight into overall neurological and vascular health • What drusen are, why small amounts can be age-related, and why monitoring retinal changes matters • The powerful idea that prevention begins before symptoms become severe • Why migraine is not “just a headache,” but a neurological condition affecting 1 in 7 people globally • The hidden symptoms of migraine — including brain fog, mood changes, word-finding difficulty, and cognitive slowing • Why migraine is a leading cause of disability in young women and often goes unrecognized • The connection between blood sugar regulation, sleep, stress, and neurological function • Practical ways to support long-term brain health through awareness, monitoring, and daily lifestyle habits • How small, consistent actions build cognitive resilience over time Welcome back to Season 15 of the Neuroscience Meets Social and Emotional Learning Podcast. I’m Andrea Samadi, and here we bridge the science behind social and emotional learning, emotional intelligence, and practical neuroscience—so we can create measurable improvements in well-being, achievement, productivity, and results. When we launched this podcast seven years ago, it was driven by a question I had never been taught to ask— not in school, not in business, and not in life: If results matter—and they matter now more than ever—how exactly are we using our brain to make these results happen? Most of us were taught what to do. Very few of us were taught how to think under pressure, how to regulate emotion, how to sustain motivation, or even how to produce consistent results without burning out. That question led me into a deep exploration of the mind–brain–results connection—and how neuroscience applies to everyday decisions, conversations, and performance. That’s why this podcast exists. Each week, we bring you leading experts to break down complex science and translate it into practical strategies you can apply immediately. When the brain, body, and emotions are aligned, performance stops feeling forced—and starts to feel sustainable. Season 14 showed us what alignment looks like in real life. We looked at goals and mental direction, rewiring the brain, future-ready learning and leadership, self-leadership, which ALL led us to inner alignment. And now, Season 15 is about understanding how that alignment is built—so we can build it ourselves, using predictable, science-backed principles. Because alignment doesn’t happen all at once. It happens by using a sequence. And when we understand the order of that sequence — we can replicate it. By repeating this sequence over and over again, until magically (or predictably) we notice our results have changed. Season 15 we’ve organized as a review roadmap, where each episode explores one foundational brain system—and each phase builds on the one before it. Season 15 Roadmap: Phase 1 — Regulation & Safety Phase 2 — Neurochemistry & Motivation Phase 3 — Movement, Learning & Cognition Phase 4 — Perception, Emotion & Social Intelligence Phase 5 — Integration, Insight & Meaning PHASE 1: REGULATION & SAFETY Staples: Sleep + Stress Regulation Core Question: Is the nervous system safe enough to learn? Anchor Episodes Episode 384[i] — Baland Jalal How learning begins: curiosity, sleep, imagination, creativity Episode 385[ii] — Bruce Perry “What happened to you?” — trauma, rhythm, relational safety Episode 387 Sui Wong Autonomic balance, lifestyle medicine, brain resilience Episode 388 Rohan Dixit HRV, real-time self-regulation, nervous system literacy Phase 1 — Regulation & Safety We have reviewed Dr. Baland Jalal where we were reminded that before learning can happen, before curiosity can emerge, before motivation or growth is possible—the brain must feel safe. Then we looked at trauma and relational safety with Dr. Bruce Perry’s Book, What Happened to You, and we move onto Dr. Sui Wong, with autonomic balance, lifestyle medicine and brain resilience. 🎙 EP 387 —Intro For today’s episode 387, we revisit our interview with Dr. Sui H. Wong, who is not only a Neurologist and Neuro-Ophthalmologist based in London, she is a bridge between clinical medicine, neuroscience research, and person-centered lifestyle interventions. With more than 110 peer-reviewed publications, book chapters, and conference abstracts, Dr. Wong has built a career translating complex neurological questions into research that improves real patient outcomes. Her work is deeply scientific — and deeply human. We first met Dr. Wong on EP 343[iii] in August 2024, where we explored her four books and discussed how protecting our eye health may help us prevent neurological disorders in the future. Then again on EP 361[iv], we dove into her book Sweet Spot for Brain Health: Why Blood Sugar Matters for a Clear, Fog-Free Brain, examining how metabolic health directly impacts cognitive clarity. Today, in EP 387, we’re going back to the beginning — to one of the most powerful concepts she shared: 🎥 Clip 1 Summary — The Eyes Are an Extension of the Brain In our first conversation, I told Dr. Wong that I had learned to confidently say the word “ophthalmology” after hearing Dr. Andrew Huberman open each episode of the Huberman Lab podcast with that introduction. And it was through that repetition that I first understood something profound: The eyes are literally an extension of the brain. Dr. Wong expanded this idea beautifully — explaining that depending on your perspective, the eye may be an extension of the brain… or the brain an extension of the eye. This shift in thinking changes everything. If the eyes are brain tissue, then eye health is brain health. And that means prevention begins much earlier — and much more practically — than most of us realize. Today we’ll revisit this concept and explore what it means for protecting our cognitive health long term. 🎯 Key Takeaways from Clip 1 1️ The Eyes Are Brain Tissue The retina is neural tissue. It develops from the same embryological tissue as the brain. What affects the brain affects the eyes — and vice versa. Implication: Eye exams may offer early clues about neurological conditions. 2️ Brain Health Can Be Seen Changes in retinal blood vessels, optic nerve structure, and inflammation may reflect: Neurodegenerative disease risk Vascular health Metabolic dysfunction Early cognitive decline Implication: Prevention may start with what we can literally see. 3️ Language Shapes Understanding When we think of the eye as separate from the brain, we miss connections. When we understand the eye as brain tissue, prevention becomes integrated. The brain doesn’t operate in isolation. Neither does our health. 4️Prevention is Practical Dr. Wong’s broader message: Lifestyle factors influence both ocular and neurological health. Her tips included: Blood sugar regulation Cardiovascular health Sleep Inflammation control Stress management (Which maps directly to the 6 Health Staples framework we’ve been discussing on our podcast.) 🧠 Tips to Put These Ideas Into Action Here’s how we can all translate this into daily behavior: ✅ 1. Don’t Skip Eye Exams Comprehensive dilated eye exams can detect: Microvascular changes Early signs of diabetes Hypertension effects Neurological red flags I just went for my yearly eye exam, and my doctor told me that we’re monitoring something called drusen — small yellowish deposits that can appear on the retina. Right now, mine are small and scattered. My doctor reassured me that small amounts can be a normal part of aging. As long as they don’t increase in number, and as long as they stay away from the optic nerve and central vision, we simply watch them. But here’s what changed for me: I now understand that those tiny dots are not just “eye dots.” They’re neurological information. Because the retina is neural tissue, subtle retinal changes may reflect broader vascular or metabolic shifts in the body — and in some cases, researchers are studying how retinal biomarkers may correlate with brain pathology over time. This means the eyes give us early insight. And insight gives us opportunity. So instead of ignoring it, I’m staying proactive: Keeping my yearly eye exams Staying current on research Protecting blood sugar Prioritizing sleep (as best as I can) Supporting vascular health Prevention doesn’t start when something is wrong. It starts when something is visible. ✅ 2. Protect Blood Sugar Blood sugar spikes affect: Retinal vessels Brain clarity Long-term cognitive resilience Encourage: Balanced meals (protein + fiber + healthy fats) Reduced ultra-processed foods Post-meal walking ✅ 3. Protect Retinal Blood Flow Support vascular health through: Regular aerobic exercise Omega-3 intake Managing blood pressure Hydration What improves circulation improves both eye and brain tissue. ✅ 4. Prioritize Sleep The optic nerve benefits from sleep. Chronic sleep deprivation: Increases inflammation Impacts retinal function Accelerates cognitive decline risk ✅ 5. Reduce Digital Strain Encourage: 20-20-20 rule (every 20 minutes, look 20 feet away for 20 seconds) Outdoor daylight exposure for circadian alignment 🎥 Clip 2 Summary — Migraine Is More Than a Headache In this clip, Dr. Sui Wong explains that migraine affects 35 million people in the U.S. and 1 in 7 people globally, making it one of the most common neurological conditions — and a leading cause of disability in young women. She emphasizes that migraine is often misunderstood. It’s not just the dramatic, severe headache attack where someone retreats to a dark room. In many cases, the most debilitating part isn’t the pain — it’s the neurological symptoms that surround it. These can include: Brain fog Word-finding difficulty Mood swings Cognitive slowing Sensory sensitivity For many people, these symptoms are ongoing and invisible, making migraine a hidden disability that affects productivity, emotional regulation, and daily functioning — especially in working adults ages 18–44. Dr. Wong reframes migraine as a brain disorder involving network dysfunction and heightened sensitivity, rather than simply a pain condition. In the second clip, Dr. Wong explains that “35 million people in the U.S. get headaches, and predominantly affecting younger age, working people (ages 18-44).  One out of seven people globally. It’s a top cause of disability in young women, and sadly it’s a hidden disability. And what we have to realize is that migraine is not just a very obvious classical attack. Some people get severe pain, they vomit, they lock themselves in a dark room—it passes over a few hours. Oftentimes, I see the headache symptoms being more debilitating than the headaches. Often it’s the symptoms such as mood swings, brain fog, not quite thinking right, not getting the words right, as an ongoing kind of dull brain fogginess effect and that really affects people. And it’s not visible. That’s the sad thing.” 🎯 Key Takeaways from Clip 2: Migraine Is a Brain Disorder — Not “Just a Headache” 1️ Migraine Is Common — and Underestimated 35 million people in the U.S. 1 in 7 globally Leading cause of disability in young women Most affected: ages 18–44 (working, caregiving, high-demand years) Key insight: This is not rare. It’s not dramatic. It’s neurological. 2️Migraine Is a Brain Condition — Not Just Pain Dr. Wong makes a critical distinction: The headache is often not the most disabling part. It’s the neurological symptoms: Brain fog Word-finding difficulty Mood changes Sensory sensitivity Cognitive slowing Emotional volatility This reframes migraine as a network dysfunction in the brain, not simply a pain event. 3️ The Hidden Disability Because symptoms are invisible: Others may not understand Employers may not recognize it People may feel dismissed People may push through and worsen recovery It impacts: Productivity Communication Confidence Emotional regulation 4️Migraine Reflects Brain Sensitivity Migraine brains are often: Highly sensitive Highly reactive to stress Sensitive to sleep disruption Sensitive to blood sugar swings Sensitive to light/sound 🧠 Tips to Put These Ideas Into Action Here’s where we turn awareness into empowerment. ✅ 1. Track Patterns — Not Just Pain Try tracking: Sleep quality Hormonal cycles Blood sugar patterns Stress levels Screen exposure Dehydration Food triggers Migraine is often predictable when patterns are recognized. ✅ 2. Stabilize Blood Sugar Fluctuations can trigger neurological symptoms. Practical steps: Eat protein at breakfast Avoid high-sugar spikes Don’t skip meals Add fiber and healthy fats Post-meal walking This ties to EP 361. ✅ 3. Protect Sleep Aggressively Sleep deprivation increases: Sensory sensitivity Inflammatory markers Migraine brains need consistent sleep timing more than most. ✅ 4. Reduce Sensory Overload For high-performing professionals: Build screen breaks into your day Use blue light filters at night Lower overhead lighting Create quiet reset moments Even 5–10 minutes of sensory reset matters. ✅ 5. Support Emotional Regulation Because mood swings and irritability can precede headaches, build: HRV breathing (5 minutes) Short walks outside Low-stimulation recovery windows Honest communication at work/home Normalize saying: “I’m having neurological symptoms today.” ✅ 6. Don’t Minimize Cognitive Symptoms If someone experiences: Word-finding issues Brain fog Visual disturbances Ongoing cognitive dullness They should consult a medical professional. Migraine can be managed. Suffering silently isn’t necessary. 🧩 How This Fits Into The Bigger Picture This clip reinforces: The brain doesn’t fail suddenly — it dysregulates gradually. • Invisible symptoms deserve validation. • Brain health affects performance, relationships, and confidence. • Prevention includes regulation.  “Migraine reminds us that the brain is not just an organ of thought — it’s an organ of sensitivity. And when it’s overwhelmed, it whispers long before it screams.” 🎙 EP 387 – Review & Conclusion As we wrap up today’s episode revisiting our first conversation with Dr. Sui Wong, there are two powerful reminders I’m taking with me. First — the eyes are not separate from the brain. They are brain tissue. When we protect our vision, we are protecting neural tissue. When we monitor retinal changes, we’re gathering information about vascular, metabolic, and neurological health. That yearly eye exam? It’s not just about seeing clearly today. It’s about preserving clarity for the future. Second — migraine is not “just a headache.” It’s a neurological condition that often shows up as brain fog, word-finding difficulty, mood changes, and cognitive dullness — especially in young, high-performing women. And because it’s invisible, it’s often dismissed. But invisible does not mean insignificant. Both of these conversations remind us of something foundational: The brain doesn’t suddenly break. It dysregulates over time. And it gives us signals long before it gives us crises. The question is — are we paying attention? The Bigger Season 15 Message This episode fits into our Season 15 review because alignment doesn’t happen by accident. We don’t build brain health by waiting. We build it by: • Monitoring • Regulating • Stabilizing • Preventing Through sleep. Through blood sugar. Through stress management. Through vascular health. Through awareness. Small actions. Repeated consistently. Over time. 💡 Final Reflection If there’s one takeaway from today, it’s this: Prevention begins before symptoms become severe. And often, it begins in places we wouldn’t expect — like the back of the eye… or the foggy afternoon when we can’t quite find the right word. The brain whispers before it screams. And when we understand that — we can respond with curiosity instead of fear. Thank you for joining me for this Season 15 review. If this episode opened your eyes — literally or metaphorically — share it with someone who might need the reminder that brain health is something we build, daily. I’ll see you next with returning guest, Dr. David Stephens.  RESOURCES: Watch our first full interview on YouTube here https://youtu.be/GwR82IYJTbE   Clip 1 https://www.youtube.com/shorts/HJ2o2GmQwLw Clip 2 https://www.youtube.com/shorts/IggJbjY2nbQ   REFERENCES: [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 384 “How Learning Begins in the Brain: Sleep, Safety and Curiosity (Revisiting Dr. Baland Jalal) https://andreasamadi.podbean.com/e/hypnagogic-genius-capture-your-best-ideas-at-the-edge-of-sleep/   [ii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 385 “Safety First: Why a Regulated Brain is the Key to Learning” (Revisiting Dr. Bruce Perry) https://andreasamadi.podbean.com/e/safety-first-why-a-regulated-brain-is-the-key-to-learning/   [iii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 343 with Dr. Sui Wong on “Unlocking Brain Health Insights from a Leading Ophthalmologist” https://andreasamadi.podbean.com/e/unlocking-brain-health-insights-from-a-leading-neuro-ophthalmologist/   [iv] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 361 with Dr. Sui Wong on “Unlocking the Secret to a Clear, Fog Free Brain” https://andreasamadi.podbean.com/e/unlocking-the-secret-to-a-clear-fog-free-brain-with-dr-sui-wong/  

In this episode Andrea Samadi interviews Thoryn Stevens, CEO and founder of Brain.One, about using AI, wearables, biomarkers and evidence-based micro-habits to create personalized brain-health protocols. Watch our full interview on YouTube here https://www.youtube.com/watch?v=r9UN9kev2CE or listen and follow the show notes here https://andreasamadi.podbean.com/e/can-ai-personalize-your-brain-health-inside-brainones-protocols/  What We Covered on EP 386 with Thoryn Stephens The Problem with Generic Wellness Advice Why most health advice fails to translate into sustained behavior change The gap between research findings and real-world application Why optimization must be systematic, not inspirational From Data to Daily Micro-Habits How Brain.One analyzes peer-reviewed research using AI Turning biometrics (HRV, sleep data, metabolic markers) into actionable protocols Why small, consistent micro-habits compound into long-term neuroplastic change Wearables & What Actually Matters The most misunderstood wearable metrics HRV, sleep architecture, and recovery as early indicators of cognitive health How to avoid becoming obsessive with numbers while still using data intelligently Dementia Prevention & Cognitive Longevity Evidence-based strategies inspired by the Lancet dementia prevention framework Why metabolic health and inflammation play a critical role in brain aging Prevention vs. reversal: when to start optimizing brain health Biological Bottlenecks to Human Potential Stress dysregulation as a performance limiter Sleep architecture and glymphatic clearance Metabolic flexibility and mitochondrial function Why emotional regulation remains foundational to cognitive performance AI in Health: Hype vs. Evidence What makes Brain.One’s system evidence-constrained How AI can scale personalized health protocols The future of data-driven behavioral optimization 🔑 Key Takeaway Lasting change doesn’t require radical overhauls. It requires precise, repeatable micro-adjustments — aligned with your biology. Optimization is not about perfection or obsession. It’s about awareness, alignment, and consistency. Welcome back to Season 15 of the Neuroscience Meets Social and Emotional Learning Podcast. I’m Andrea Samadi, and here we bridge the science behind social and emotional learning, emotional intelligence, and practical neuroscience—so you can create measurable improvements in well-being, achievement, productivity, and results. When we launched this podcast seven years ago, it was driven by a question I had never been taught to ask— not in school, not in business, and not in life: If results matter—and they matter now more than ever—how exactly are we using our brain to make these results happen? Most of us were taught what to do. Very few of us were taught how to think under pressure, how to regulate emotion, how to sustain motivation, or even how to produce consistent results without burning out. That question led me into a deep exploration of the mind–brain–results connection—and how neuroscience applies to everyday decisions, conversations, and performance. That’s why this podcast exists. Each week, we bring you leading experts to break down complex science and translate it into practical strategies you can apply immediatelyEach week, we bring you world-class researchers, clinicians, and performance innovators to break down complex science — and turn it into strategies you can use immediately. We’ve been reviewing past episodes for the past 2 seasons, but every now and then, when I see someone doing something innovative, I want to learn more. And today’s guest sits right at the intersection of biology, AI, and human potential. 🎙 GUEST INTRO For Episode 386, we’re joined by Thoryn Stephens, scientist, molecular biologist, data visionary, and Founder & CEO of Brain.One. Brain.One is an AI-powered health optimization platform designed to transform scientific research into personalized, actionable protocols — using real-time physiological data from wearables like Apple Health, Oura, and Garmin. Instead of generic wellness advice, Brain.One analyzes research literature and biometric inputs to build precision micro-habits — targeting sleep architecture, metabolic health, cognitive performance, stress regulation, and even dementia risk reduction. Its protocols are used by high-performing athletes, executives, and longevity-focused individuals seeking not just better performance — but long-term brain resilience. From insomnia reduction to high-altitude performance to evidence-based dementia prevention inspired by the Lancet 2020 framework, Brain.One is attempting something ambitious: To make human optimization measurable, systematic, and scalable. Today, we’ll explore: Can AI truly personalize brain health? • What are the biological bottlenecks limiting human potential? • And what does prevention look like before decline begins? Let’s welcome Thoryn Stephens to the show. 🎙 EP 386 – Thoryn Stephens | Brain.One OPENING “Thoryn, welcome to the Neuroscience Meets Social and Emotional Learning Podcast. We focus on measurable results here— and you are talking to someone who has a wearable, and measures EVERYTHING and you’re building something that targets our brain optimization through AI and real-time physiology. I’m excited to explore how this actually works and dive into what you have created” Q1 – The Origin Story  “What problem did you see in human performance or brain health that made you say — this can’t just be more information, it has to become a system and I’m going to build it?” Follow-up: Was it a gap between research and application? A frustration with generic wellness advice? Where did you first notice this? Q2 – From Potential to Protocol  “If we believe every human has unrealized capacity — what are the biological bottlenecks that prevent that capacity from expressing itself? What are MOST of us missing? Is it inflammation? Poor sleep architecture? Dysregulated stress systems? Metabolic dysfunction?  “Can microhabits truly rewire long-term outcomes — or are there foundational non-negotiables that we must master first?” We have been focused on these 6 Health Staples (Movement, Sleep, Nutrition, Gut Health, Stress Regulation) Q2B: What is your morning protocol? Q3 – Dementia & Prevention (Make it Strategic)  “For someone in their 40s or 50s who wants to reduce dementia risk by 30–40%, what are the highest-leverage interventions today?” Then: What does the data say about metabolic health? How early should we intervene? Is brain decline reversible in early stages? Tie this to the Lancet 2020 dementia protocol directly. Q4 – Wearables & Real Data  “Most high performers now track HRV, RHR, sleep stages, and blood biomarkers. What are the 3 data signals you believe matter most — and what do most people misunderstand about them?” Follow with: If HRV is low chronically — what does Brain.One do? If REM sleep is suppressed? If ApoB (heart disease) or fasting insulin is elevated? Q5 – The AI Engine  “There’s a lot of AI noise in health right now. What makes your AI system actually evidence-constrained rather than trend-driven?” And: How do you prevent protocol errors? How do you weight studies? How does the system evolve as new papers are published? Q6 – Influences  “Which scientific frameworks most shaped Brain.One — metabolic psychiatry? Longevity science? Systems biology?” What are you focused on helping your users to improve? Q7 – The Audience Question  “Who is Brain.One most transformative for right now — elite athletes? Executives under chronic stress? Midlife adults worried about decline?” Is it ready for educators and school systems? Is this preventive technology? Q8 – Conclusion  “If we fast-forward 10 years — what will we know about brain optimization that most people still underestimate today?”  “What’s the biggest mistake high achievers make when trying to optimize their brain?”  “Where does emotional regulation fit into your model? Can someone optimize cognition without first stabilizing their stress response system?” Thank you Thoryn for taking the time to speak with me today to learn more about how we can dive deeper into our health with brain optimization. For people to follow you, are the best places LinkedIn and IG, as well as your website? Thank you! 🎙  EP 386: Final Thoughts Thoryn Stephens challenged me to think differently about what it truly means to take ownership of our health. For many of us, the journey begins with awareness. For me, it started when I began tracking my recovery and strain with a wearable device. That data sparked deeper questions about my own protocols — how I sleep, how I recover, how I regulate stress, and how small daily behaviors compound over time. I continue to wake around 4am, use infrared sauna as part of my recovery routine, practice meditation, incorporate red light therapy, and thoughtfully experiment with supplements. But what this conversation reinforced for me is something even deeper: Optimization is not about obsession. It’s about alignment. When I discovered Dr. Dan Siegel’s Wheel of Awareness[i] meditation years ago, I realized that connection — to self and to others — is as essential as any biomarker we track. Numbers matter. But meaning matters more. If you’re listening and wondering where to begin, the most powerful takeaway from today’s conversation is this: Change doesn’t require an overhaul. It requires a micro-shift. Drink more water. Improve sleep by 15 minutes. Take a daily walk. Reduce one inflammatory habit. Small adjustments, repeated consistently, become transformation. And equally important — if your pursuit of optimization begins to reduce your joy, pause. Recalibrate. Performance without well-being is not progress. If you’d like to explore your own personalized protocol, visit Brain.One and join their waitlist. I’ll be sharing my experience once I receive my own AI-designed protocol based on my biomarkers. Next week, we continue our Season 15 review — revisiting past conversations to understand how these foundational brain systems connect. Because when the systems align, results follow. See you next week. RESOURCES: The Universe Within Podcast EP 183 Interview with Thoryn Stephens on Plants, Medicine, AI, Consciousness, Biology and Machines https://open.spotify.com/episode/2txYOpzaRl6BQbxsJZ4U6o Thoryn Stephens Interview with Longevity Leadership https://www.youtube.com/watch?v=LoGJ1D0hax0 www.wavimed.com EEG brain insights www.tassoinc.com Home Blood Testing www.brainspan.com Blood biomarkers with a functional assessment www.peptides.one Lancet 2024 Dementia prevention, intervention, and care Published August 10th, 2024  https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(24)01296-0/abstract FOLLOW Thoryn Stephens LinkedIn https://www.linkedin.com/in/thoryn/ Instagram https://www.instagram.com/ragearea Website https://brain.one/ RESOURCES FROM INTERVIEW Neuroscience Meets Social and Emotional Learning Podcast EPISODE 250 “Success in Non-Linear: Using Neuroscience to Achieve Quantum Leaps the Kaizen Way” https://andreasamadi.podbean.com/e/brain-fact-friday-on-success-is-non-linear-using-neuroscience-to-achieve-quantum-leaps-the-kaizen-way/   Neuroscience Meets Social and Emotional Learning Podcast EPISODE 285 Revisiting Dr. Bruce Perry “Safety First: Why a Regulated Brain is the Key to Learning” https://andreasamadi.podbean.com/e/safety-first-why-a-regulated-brain-is-the-key-to-learning/   Neuroscience Meets Social and Emotional Learning Podcast EPISODE 84 PART 3 “How a Spect Image Brain Scan Can Change Your Life” https://andreasamadi.podbean.com/e/how-a-spect-scan-can-change-your-life-part-3-with-andrea-samadi/ REFERENCES: [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 60 “The Science Behind a Meditation Practice”  https://andreasamadi.podbean.com/e/the-science-behind-a-meditation-practice-with-a-deep-dive-into-dr-dan-siegel-s-wheel-of-awareness/  

In this episode Andrea Samadi revisits Season 15’s foundation with Dr. Bruce Perry to explore how safety, regulation, and patterned experience shape the brain’s capacity to learn and create. We examine why potential must be activated through repetition, rhythm, and low-threat environments, and how trauma, stress, or dysregulation block learning. Takeaways include practical steps for educators, parents, and leaders: prioritize nervous-system safety before instruction, use micro-repetition to build skills, and employ storytelling to make scientific ideas stick. This episode anchors Phase 1 of the season: regulation, rhythm, repetition, and relational safety as the prerequisites for sustainable performance and lasting change. This week, Episode 385—based on our review of Episode 168 recorded in October 2021—we explore: ✔ 1. Genetic Potential vs. Developed Capacity We are born with extraordinary biological potential. But experience determines which neural systems become functional. The brain builds what it repeatedly uses. ✔ 2. The Brain Is Use-Dependent Language, emotional regulation, leadership skills, motor precision— all are wired through patterned, rhythmic repetition. ✔ 3. Trauma, Regulation & Learning A dysregulated nervous system cannot efficiently learn. Safety, rhythm, and relational connection come before strategy. ✔ 4. “What Happened to You?” vs. “What’s Wrong with You?” Shifting from judgment to curiosity changes how we approach: Children Students Teams Ourselves ✔ 5. Early Experience Shapes Long-Term Expression Developmental inputs—especially patterned, early ones— determine which capacities are strengthened. ✔ 6. Repetition Builds Confidence Confidence is not a personality trait. It is neural circuitry built through structured repetition in safe environments. ✔ 7. Story Makes Science Stick From Dr. Perry’s experience writing with Oprah: You can’t tell everybody everything you know. Impact comes from: One core idea Wrapped in story Delivered with restraint ✔ 8. Information Overload Weakens Learning Depth > Volume Clarity > Density Retention > Impressive Data ✔ 9. Regulation Comes Before Motivation Before goals. Before performance. Before achievement. The nervous system must feel safe. ✔ 10. Season 15’s Foundational Question Is the nervous system safe enough to learn? Welcome back to Season 15 of the Neuroscience Meets Social and Emotional Learning Podcast. I’m Andrea Samadi, and here we bridge the science behind social and emotional learning, emotional intelligence, and practical neuroscience—so we can create measurable improvements in well-being, achievement, productivity, and results. When we launched this podcast seven years ago, it was driven by a question I had never been taught to ask— not in school, not in business, and not in life: If results matter—and they matter now more than ever—how exactly are we using our brain to make these results happen? Most of us were taught what to do. Very few of us were taught how to think under pressure, how to regulate emotion, how to sustain motivation, or even how to produce consistent results without burning out. That question led me into a deep exploration of the mind–brain–results connection—and how neuroscience applies to everyday decisions, conversations, and performance. That’s why this podcast exists. Each week, we bring you leading experts to break down complex science and translate it into practical strategies you can apply immediately. If you’ve been with us through Season 14, you may have felt something shift. That season wasn’t about collecting ideas. It was about integrating these ideas into our daily life, as we launched our review of past episodes. Across conversations on neuroscience, social and emotional learning, sleep, stress, exercise, nutrition, and mindset frameworks—we heard from voices like Bob Proctor, José Silva, Dr. Church, Dr. John Medina, and others—one thing became clear: These aren’t separate tools that we are covering in each episode. They’re parts of one operating system. When the brain, body, and emotions are aligned, performance stops feeling forced—and starts to feel sustainable. Season 14 showed us what alignment looks like in real life. We looked at goals and mental direction, rewiring the brain, future-ready learning and leadership, self-leadership, which ALL led us to inner alignment. And now we move into Season 15 that is about understanding how that alignment is built—so we can build it ourselves, using predictable, science-backed principles. Because alignment doesn’t happen all at once. It happens by using a sequence. And when we understand the order of that sequence — we can replicate it. By repeating this sequence over and over again, until magically (or predictably) we notice our results have changed. So Season 15 we’ve organized as a review roadmap, where each episode explores one foundational brain system—and each phase builds on the one before it. Season 15 Roadmap: Phase 1 — Regulation & Safety Phase 2 — Neurochemistry & Motivation Phase 3 — Movement, Learning & Cognition Phase 4 — Perception, Emotion & Social Intelligence Phase 5 — Integration, Insight & Meaning PHASE 1: REGULATION & SAFETY Staples: Sleep + Stress Regulation Core Question: Is the nervous system safe enough to learn? Anchor Episodes Episode 384 — Baland Jalal How learning begins: curiosity, sleep, imagination, creativity Bruce Perry “What happened to you?” — trauma, rhythm, relational safety Sui Wong Autonomic balance, lifestyle medicine, brain resilience Rohan Dixit HRV, real-time self-regulation, nervous system literacy Last week we began with Phase One: Regulation and Safety as we revisited Dr. Baland Jalal’s interview from June 2022. EP 384 — Dr. Baland Jalal[i] Dr. Baland Jalal This episode sits at the foundation of Season 15. Dr. Baland Jalal is a Harvard neuroscientist whose work explores how sleep, imagination, and curiosity shape the brain’s capacity to learn and create. What stood out to me then — and even more now — is that learning doesn’t begin with effort. It begins when the brain is rested, regulated, and free to explore possibility. This conversation reminds us that creativity isn’t added later — it’s built into the brain when conditions are right. It’s here we remember that before learning can happen, before curiosity can emerge, before motivation or growth is possible— the brain must feel safe. And what better place to begin with safety and the brain, than with Dr. Bruce Perry, who we met October of 2021 on EP 168.[ii] EP 385 — Dr. Bruce Perry Dr. Bruce Perry (Episode 168 – October 2021) Dr. Bruce Perry, Senior Fellow of the Child Trauma Academy in Houston, Texas, and Adjunct Professor of Psychiatry and Behavioral Sciences at the Feinberg School of Medicine in Chicago, joined the podcast to help us better understand how traumatic experiences shape the developing brain. At the time, I was deeply concerned about the generational impact of the COVID-19 pandemic. In one of Dr. Perry’s trainings, he referenced research conducted after Hurricane Katrina in 2005, which showed that families exposed to prolonged stress experienced increased rates of substance abuse — not only in those directly affected, but in the next generation as well. As I began hearing reports of rising depression, anxiety, and substance use during the pandemic, I wondered: What could we do now to reduce the long-term neurological and emotional impact on our children, our schools, and future generations? Dr. Perry agreed to come on the show to share insights from his work and to discuss his book, co-authored with Oprah Winfrey: What Happened to You: Conversations on Trauma, Resilience and Healing.[iii] Dr. Bruce Perry challenges one of the most common questions we ask in education, leadership, and parenting. Instead of asking, “What’s wrong with you?” he asks, “What happened to you?” In this conversation, we explored how early experiences shape the brain, how trauma disrupts regulation, and why healing begins with rhythm, safety, and connection. You can find a link to our full interview in the resource section in the show notes. This episode anchors Season 15 by reminding us: a dysregulated brain cannot learn — no matter how good the strategy. Let’s go to our first clip with Dr. Bruce Perry, and look deeper at how we are all born with potential, but our experience builds the rest. 🎥 VIDEO CLIP 1 We are born with potential, experience builds the rest— Dr. Bruce Perry “As a species, we carry within our collective DNA extraordinary potential — remarkable cognitive, motor, and social-emotional capabilities. But no single individual receives or expresses the full range of that potential. Each of us is born with a portion of what is possible, and from that portion, only some capacities become functional. What determines which abilities develop? Experience. Developmental experiences — especially early patterned ones — shape which neural systems are built and strengthened. For example, we’re speaking English right now, but we all had the biological potential to speak Russian. Because we were not exposed to those sounds and patterns early in life, that potential was never wired into functional capacity. The same principle applies beyond language. I may not have the motor precision to manipulate a joystick like my 9-year-old grandson — not because I lack the biological capacity, but because I never built that system through repetition and experience. Across motor, cognitive, and social-emotional domains, many human capabilities remain unexpressed — not absent, just undeveloped.” 🔑 KEY TAKEAWAYS FROM THIS CLIP We are born with vast genetic potential. As a species, our DNA carries extraordinary cognitive, motor, and social-emotional capacities. Not all potential becomes functional. We don’t automatically “get” every capability encoded in our biology. Experience determines expression. Early developmental experiences decide which neural networks are built and strengthened. The brain builds what it repeatedly uses. Language, coordination, emotional regulation — these are constructed through patterned exposure. Unexpressed potential isn’t absence — it’s underdevelopment. The capacity may exist, but without experience, it remains dormant. 🧠 WHAT THIS REALLY MEANS You weren’t “bad at math.” You weren’t “not athletic.” You weren’t “not leadership material.” You may simply not have had the patterned developmental inputs required to wire those systems. In plain language? Skills grow where there is repetition, rhythm, and experience. The brain is use-dependent. It builds what it practices. It strengthens what it repeats. This research leads us back some of our earlier episodes 37[iv] and 38[v], but we will cover those later in our review. 🧠 TIPS TO PUT THESE IDEAS INTO ACTION 1.    No more labeling — start assessing exposure to these genetic capabilities. THINK: What experiences did I have — or not have — to build this?” Instead of saying: “I’m not good at this.” Ask: “Have I had enough patterned exposure to build this skill?” It’s interesting when I talk to people about this podcast journey. It’s only been seven years, but we’ve gone deep into understanding the brain–body–emotion connection. And I always remind people — we all begin somewhere. When I go back to my very first interview with Dr. Ron Hall, I remember my audio wouldn’t work. We nearly couldn’t figure it out. It turned out to be a simple setting on my end — and this was before Zoom became part of everyone’s daily life. At that time, I was also being introduced to experts like Horacio Sanchez, and I was still building my own understanding of the brain. I wasn’t an expert. I was exposed. Repeatedly. And over time, repetition turned into fluency. That’s the point. We can learn almost anything with focused effort and persistence — and it becomes easier when we love what we’re building. Because the brain wires what it practices. And passion fuels repetition. 2.    Create micro-repetition environments. Skills build through: Rhythm Repetition Emotional safety Low threat This is where your Regulation & Safety phase becomes critical. A dysregulated brain — one that feels threatened, overwhelmed, or chronically stressed — cannot efficiently build new neural networks. It defaults to survival, not growth. If we want to become excellent at anything — a sport, a podcast, leadership, communication — it requires consistent, patterned practice. I can use this podcast as an example. There were seasons when my corporate responsibilities consumed most of my attention. During those times, I wasn’t producing weekly episodes. And when I returned, I noticed something interesting: The automaticity I had built through consistent repetition had faded slightly. It didn’t disappear — but it needed rebuilding. The ease. The rhythm. The flow. That only returns through repetition. And I know this is true in sports as well. Athletes don’t rely on motivation. They rely on structured repetition in regulated environments. Miss enough practice, and timing feels off. Return consistently, and the neural pathways strengthen again. That’s how the brain works. Not through pressure. Not through labeling. Through repetition. 3.    Rebuild dormant capacity intentionally. Want to: Improve emotional regulation? Strengthen focus? Build confidence speaking? Start small. Short, repeated exposures beat intense, occasional effort. One of main the reasons that I continue to produce these episodes is because I’ve seen what repetition does. Over time, speaking consistently into a microphone has strengthened my ability to communicate clearly outside of this podcast. My confidence in meetings, interviews, and presentations has grown — not because I “became more confident” overnight, but because I built the neural circuitry for fluent expression through repetition. Confidence wasn’t something I waited for. If you go back to our early episodes, the first 50, you will see that confidence was not there from the beginning. It was something I wired. That’s one of the unexpected benefits of this podcast. The skills you build in one environment often transfer to others. When you practice articulating ideas consistently, you strengthen: • Verbal fluency • Emotional regulation under pressure • Cognitive organization • Presence That’s why I encourage anyone — if you feel called — to launch a podcast. Not because you need an audience. But because the process will build capacities in you that extend far beyond the microphone. The brain generalizes repeated skill. What you practice intentionally in one domain often strengthens performance in many others.   4.    For parents & educators If a child struggles: Don’t assume inability. Look at developmental history. Ask what patterned experiences may be missing. REMEMBER: Brains are built — not fixed. 5.    For leaders & coaches High performance isn’t talent alone. It’s structured repetition in a regulated environment. That’s how you build: Motor precision Decision speed Emotional control under pressure “Potential lives in our biology. (Dr. Perry tells us we have tremendous potential in our DNA), Performance lives in our experiences. And the difference between the two… is how we develop them.” 🎥 VIDEO CLIP 2 “You Can’t Tell Everybody Everything You Know” In clip 2, I asked Dr. Perry what it was like writing a book with Oprah, and how he was able to mix in his neuroscientific parts, with her parts that were story-based. Dr. Bruce Perry explained that one of Oprah Winfrey’s greatest strengths as a communicator is her ability to use stories to convey meaningful concepts. Rather than overwhelming people with facts and dense academic explanations, she draws out personal stories and identifies the single key idea people can remember and apply. In contrast, academics are often trained to teach through a steady stream of concepts and data, occasionally adding a story. But what Perry learned from Oprah is that effective communication requires restraint. You can’t share everything you know. To truly impact people, you must focus on one core takeaway and resist the temptation to overload them with information.  🔑 KEY TAKEAWAYS FROM THIS CLIP 1.    Stories carry concepts farther than facts alone. Oprah’s strength, according to Dr. Perry, is her ability to: Elicit powerful stories Identify the core concept within them Help people walk away with one clear takeaway Stories anchor memory. 2.    Academics default to information overload. Traditional teaching often follows: Concept → Fact → Concept → Fact → Concept → Fact With maybe a small story inserted. But information density does not equal impact. 3.    You can’t teach everything you know. This is the most important line. Trying to share all your knowledge: Overloads working memory Reduces retention Weakens clarity Depth is more powerful than volume. 4.    Effective communication requires restraint. To teach well, you must: Select the core idea Wrap it in story Leave space for integration Restraint is a skill. 🧠 WHAT THIS REALLY MEANS The brain remembers emotionally relevant narratives. Story activates: Emotion Imagery Relational circuitry Meaning-making networks Facts alone activate cognition. Stories activate the whole brain. And learning sticks when multiple systems are engaged. 🧠 TIPS TO PUT THESE IDEAS INTO ACTION 1.    Teach One Core Idea at a Time Before speaking or writing, ask: What is the ONE concept I want them to walk away with? Not three. Not ten. One. 2.    Lead With Story, Then Anchor With Science Instead of: Concept → Data → More data Try: Story → Concept → Application This mirrors how the brain encodes experience. 3.    Resist the Urge to Prove How Much You Know Especially for: Educators Leaders Experts Podcasters Clarity builds authority more than volume does. 4.    Create “Memory Hooks” Use: • Personal experiences • Case examples • Metaphors • Relatable moments People remember how something felt. They don’t remember slide 27 of your presentation. 5.    Applying This to Our Work With This Podcast: Early on, we leaned heavier into: Research, frameworks, structure. But as I looked back at some of the video clips from our interviews, I knew that I had forgotten a lot of what we had covered over the years. So we began our review episodes: Season 14 showed us what alignment of the research looks like in real life. We looked at goals and mental direction, rewiring the brain, future-ready learning and leadership, self-leadership, which ALL led us to inner alignment. And now we move into Season 15 that is about understanding how that alignment is built—so we can build it ourselves, using predictable, science-backed principles. Because alignment doesn’t happen all at once. It happens by using a sequence. And when we understand the order of that sequence — we can replicate it. What better way to replicate something, than with a story. Dr. Baland Jalal taught us on our last episode how Thomas Edison used his sleep state to generate creative ideas for his work, with a story of how he used to fall asleep and let a spoon drop on a plate to wake him up right at this important creative time in between sleep and wakefulness. That’s Oprah’s influence in action. It’s also where I can see my own growth as a communicator with this podcast. What about you, the listener? Where can you apply Oprah’s story telling concept to solidify ideas you want to bring to life?  “You can’t tell everybody everything you know. But you can help them remember what matters.”  EP 385 Review and Conclusion Today we were reminded of two foundational truths: First — we are born with extraordinary potential. But experience builds expression. Second — even the most powerful knowledge must be communicated in a way the brain can absorb. Dr. Perry taught us that: • The brain is use-dependent. • Repetition wires capacity. • Safety precedes skill. And from Oprah’s influence, we learned: • Story makes science stick. • Restraint builds clarity. • One idea remembered is better than ten forgotten. This is Phase 1 work. Regulation. Rhythm. Repetition. Relational safety. Without those — learning doesn’t land. The Deeper Season 15 Thread Season 14 showed us what alignment looks like. Season 15 is showing us how it’s built. And today’s episode answers the first critical question in that sequence: Is the nervous system safe enough to learn? Because a dysregulated brain cannot: Build new skill Sustain attention Integrate complex ideas Or retain what’s being taught That’s why Regulation & Safety come first. Not motivation. Not performance. Not goals. Safety. The Listener Reflection So let me leave you with two questions: Where in your life have you labeled yourself — instead of assessing exposure to develop more of your genetic capabilities? Where are you trying to communicate too much — instead of helping someone remember what matters? Remember: Potential lives in our biology. Performance lives in our experiences. And the difference between the two is development — built through repetition, regulation, and relationship. If this episode resonated with you, revisit the clips. Share the story. Choose one idea to practice this week. Because alignment isn’t accidental. It’s sequential. And we’re building it — one phase at a time. I’ll see you next week as we continue Phase 1: Regulation & Safety with Dr. Sui Wong Autonomic balance, lifestyle medicine, brain resilience   RESOURCES: Full Interview on YouTube from October 2021 with Dr. Bruce Perry https://www.youtube.com/watch?v=ixOZFwTAtCQ VIDEO CLIP 1 We are born with potential, experience builds the rest— Dr. Bruce Perry VIDEO CLIP 2 “You Can’t Tell Everybody Everything You Know” Neuroscience Meets Social and Emotional Learning Podcast EPISODE 168 with Dr. Bruce Perry and Steve Graner on “What We Should Know About 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/ REFERENCES: [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 384 “How Learning Begins in the Brain: Sleep, Safety and Curiosity (Revisiting Dr. Baland Jalal) https://andreasamadi.podbean.com/e/hypnagogic-genius-capture-your-best-ideas-at-the-edge-of-sleep/   [ii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 168 with Dr. Bruce Perry and Steve Graner on “What We Should Know About 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/   [iii] What Happened to You: Conversations on Trauma, Resilience and Healing https://www.amazon.com/What-Happened-You-Understanding-Resilience/dp/1250223180   [iv]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 37 with Dr. John Dunlosky on “Improving Student Success: Some Principles from Cognitive Science”   https://andreasamadi.podbean.com/e/kent-states-dr-john-dunlosky-on-improving-student-success-some-principles-from-cognitive-science/   [v]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/  

Andrea Samadi revisits a conversation with neuroscientist Dr. Baland Jalal about how curiosity launched his career and how transitional sleep states fuel creativity. The episode explores sleep paralysis research and the hypnagogic window—the moments before sleep and after waking when the brain makes unexpected connections. This week, Episode 384—based on our review of Episode 224, recorded in June 2022—we’ll explore: ✔ Why learning, creativity, and curiosity depend on a regulated nervous system ✔ How sleep—especially REM—creates the conditions for insight and problem-solving ✔ What happens in the brain when focus shuts down and imagination turns on ✔ Why safety, rhythm, and rest are prerequisites for learning—not rewards after it ✔ How understanding sleep changes the way we approach performance, education, and growth Listeners learn practical tips for capturing insights at the edge of sleep, setting intentions before bed, and protecting morning silence to preserve creative flashes. The episode emphasizes that learning and creativity emerge best when the nervous system feels safe and regulated. This episode launches Season 15’s Phase 1 focus on regulation and safety, framing sleep, rhythm, and emotional regulation as the essential foundation for motivation, learning, and sustained performance. Welcome back to Season 15 of the Neuroscience Meets Social and Emotional Learning Podcast. I’m Andrea Samadi, and here we bridge the science behind social and emotional learning, emotional intelligence, and practical neuroscience—so you can create measurable improvements in well-being, achievement, productivity, and results. When we launched this podcast seven years ago, it was driven by a question I had never been taught to ask— not in school, not in business, and not in life: If results matter—and they matter now more than ever—how exactly are we using our brain to make these results happen? Most of us were taught what to do. Very few of us were taught how to think under pressure, how to regulate emotion, how to sustain motivation, or even how to produce consistent results without burning out. That question led me into a deep exploration of the mind–brain–results connection—and how neuroscience applies to everyday decisions, conversations, and performance. That’s why this podcast exists. Each week, we bring you leading experts to break down complex science and translate it into practical strategies you can apply immediately. If you’ve been with us through Season 14, you may have felt something shift. That season wasn’t about collecting ideas. It was about integrating these ideas into our daily life. Across conversations on neuroscience, social and emotional learning, sleep, stress, exercise, nutrition, and mindset frameworks—from voices like Bob Proctor, José Silva, Dr. Church, Dr. John Medina, and others—one thing became clear: These aren’t separate tools. They’re parts of one operating system. When the brain, body, and emotions are aligned, performance stops feeling forced—and starts to feel sustainable. Season 14 showed us what alignment looks like in real life. And now we move into Season 15 that is about understanding how that alignment is built—so we can build it ourselves, using predictable, science-backed principles. Because alignment doesn’t happen all at once. It happens by using a sequence. By repeating this sequence over and over again, until magically (or predictably) we notice our results have changed. So this season, we’re revisiting past conversations—not to repeat them—but to understand how they fit together, so we can replicate them ourselves. Because the brain doesn’t develop skills in isolation. Learning doesn’t happen in isolation. And neither does performance, resilience, or well-being. The brain operates as a set of interconnected systems. When one system is out of balance, everything else is affected. So Season 15 we’ve organized as a review roadmap, where each episode explores one foundational brain system—and each phase builds on the one before it. Season 15 Roadmap: Phase 1 — Regulation & Safety Phase 2 — Neurochemistry & Motivation Phase 3 — Movement, Learning & Cognition Phase 4 — Perception, Emotion & Social Intelligence Phase 5 — Integration, Insight & Meaning Today we begin with Phase One: Regulation and Safety. Because before learning can happen, before curiosity can emerge, before motivation or growth is possible— the brain must feel safe. That’s where we are today as we embark on this journey together. I encourage us all to take notes, and apply what each phase is encouraging us to do. This is not just for you, the listener, I’m going right back myself, and revisiting each interview with a new lens. PHASE 1: REGULATION & SAFETY Staples: Sleep + Stress Regulation Core Question: Is the nervous system safe enough to learn? Anchor Episodes Episode 384 — Baland Jalal How learning begins: curiosity, sleep, imagination, creativity Bruce Perry “What happened to you?” — trauma, rhythm, relational safety Sui Wong Autonomic balance, lifestyle medicine, brain resilience Rohan Dixit HRV, real-time self-regulation, nervous system literacy EPISODE 384 — REVIEW OF EP 224 (JUNE 2022) Revisiting Our Interview with Baland Jalal Today’s Episode 384 we go back to Episode 224[i], recorded in June 2022, featuring Danish neuroscientist Dr. Baland Jalal—a researcher, author, and one of the world’s leading experts on sleep paralysis. Dr. Jalal is a neuroscientist affiliated with Harvard University’s Department of Psychology and was previously a Visiting Researcher at Cambridge University Medical School, where he earned his PhD. His work has been featured in The New York Times, Washington Post, BBC, NBC News, The Guardian, Forbes, Reuters, PBS (NOVA), and many others. He also writes for TIME Magazine, Scientific American, Big Think, and The Boston Globe. Since our original interview, I’ve watched Dr. Jalal’s influence expand globally. Most recently, he appeared on Jordan B. Peterson’s podcast[ii], discussing Dreams, Nightmares, and Neuroscience, and on Lewis Howes’ School of Greatness[iii], where he explored Dreams, Lucid Dreaming, and the Neuroscience of Consciousness—an episode that truly stretched Lewis’s thinking. What stood out to me most—then and now—was Dr. Jalal’s transparency about learning. At the beginning of his interview with Lewis Howes, Dr. Jalal shared how a single experience—his desire to understand his own episodes of sleep paralysis more than 20 years ago—sparked a lifelong curiosity. That curiosity led him to his local library in Copenhagen and ultimately transformed his entire career path in ways he could never have imagined as a young man spending time on the streets. That honesty resonated deeply with me. Before Google, I remember sitting in a local library in Arizona around that same time, trying to understand the mysteries of the world—from the Great Pyramid of Giza to Stonehenge—reading everything I could get my hands on. Like Dr. Jalal, I was curious about many things I didn’t understand, but my path didn’t start with neuroscience or learning science, which came later for me. We all begin somewhere. Let’s go to our first clip from Dr. Baland Jalal, where he shares how his love of learning truly began. 🎥 VIDEO CLIP 1 — Where His Love of Learning Began Before watching this clip, it’s important to listen with perspective. This is the same person who would later be described by the BBC and The Telegraph as “one of the world’s leading experts on sleep paralysis.” But that expertise didn’t begin with certainty—it began with curiosity. Dr. Jalal said: “I always hated books. I thought books were so boring. I’d rather hang out in the streets. Then I started to read and found how psychology and the brain were kind of interesting—why we do certain behaviors, why we think a certain way, and how the brain works. I started reading more and more and hanging out at the library instead of in the streets. I was kind of hiding it—I was supposed to be the cool kid. How do you walk with swag and have books? It didn’t fit, but I made it work. I realized that when you actually like the material and what you are doing, you can become really good at it.”   🔑 KEY TAKEAWAYS FROM THIS CLIP 1. Curiosity Precedes Confidence Expertise rarely begins with certainty—it begins with a question. Dr. Jalal didn’t set out to become a neuroscientist; he set out to understand his own experiences with sleep paralysis. This mirrors what many of our experts have shared on this podcast. Doug Fisher, for example, once told me he enrolled in medical school classes simply to better understand how the brain learns. Curiosity comes first. As Dr. Jalal explains, the more you learn, the clearer your thinking becomes—and clarity builds confidence naturally. 2. Identity Shifts Are Often Private at First Real growth often begins quietly, long before others notice. Before the transformation becomes visible, it happens internally—sometimes even in secrecy. Dr. Jalal hid the books he was reading, unsure how his growing interest would be received. I remember doing the exact same thing when I first began studying the brain and learning. I questioned myself constantly: Who was I to explain a topic I hadn’t formally studied in university? Years later, I’ve read more books on neuroscience than I did during my entire university career. Growth doesn’t ask for permission—it asks for commitment. 3. Intrinsic Motivation Changes the Brain When learning is driven by genuine interest rather than obligation, engagement deepens, persistence increases, and mastery accelerates. Neuroscience consistently shows that motivation strengthens attention, memory, and long-term retention. I was first handed Brain Rules by John Medina in 2009—nearly a decade before I was ready to fully absorb it. My boss at the time thought I’d enjoy it. She had no idea that this one book (along with a few others) would eventually inspire me to study the brain deeply enough to launch this podcast. 4. You Don’t Need to Start “As an Expert” Dr. Jalal’s journey reminds us that passion often develops after exposure—not before it. I clearly remember the fear of making mistakes in our early podcast episodes. I didn’t want to admit I was still learning. What’s refreshing—and reassuring—is realizing that we all begin in the same place: with curiosity. It’s the willingness to keep learning that ultimately determines how far we go. 5. Environment Shapes Trajectory A library, a book, a single moment—small environmental shifts can redirect an entire life. This idea continues to stand out to me. In 1999, during my first visit to New Orleans, I was riding a trolley from Jackson Square through the French Market when I noticed a young boy—maybe 15 years old—reading Think and Grow Rich by Napoleon Hill. I’ll never forget the determination on his face. That was decades before I would cover this book on the podcast, but I’m certain that moment shaped his future in ways we’ll never fully see. Learning can take place anywhere when there’s a will behind your desire. 🧠 TIPS TO PUT THESE IDEAS INTO ACTION 1. Follow the Question That Won’t Let You Go Notice the topic you keep returning to. That recurring curiosity is often your brain pointing you toward growth. For me, it started with the mysteries of the world. Neuroscience and learning came later—but we all start somewhere. Pay attention to what occupies your thoughts when you have some quiet time. 2. Create a Low-Pressure Learning Space Give yourself permission to learn privately—without posting online, performing, or proving anything to anyone. Learning takes time to organize internally. Journaling or keeping a dedicated notebook helps move ideas from your head onto paper, strengthening your understanding and reflection. 3. Replace “I’m Not Good at This” with “I’m Interested in This” Interest is a stronger predictor of success than talent. Motivation literally rewires attention and memory networks in the brain. I still remember opening How the Brain Learns by David Sousa, then closing it just as quickly thinking, this is way over my head. Give yourself time. Learning settles in layers. 4. Change One Environment Variable Spend time where learning naturally happens—libraries, podcasts, books, long-form conversations. Brains adapt to what they’re exposed to repeatedly. Keep your learning time consistent. Over time, as notebooks fill and ideas connect, you’ll be amazed how much this simple daily habit compounds. 5. Let Identity Catch Up Later You don’t need to call yourself a “scientist,” “leader,” or “expert” today. Keep learning—the identity will follow. I initially called myself a researcher. It took years before I felt comfortable adding “neuroscience researcher.” That word once felt intimidating. Now it fits—because the work came first. I hope Dr. Jalal’s first clip has inspired you to notice what’s been quietly calling your attention—and to take the first step toward becoming an expert in that area by simply beginning. 🎥 VIDEO CLIP 2 — Hypnagogic Sleep, Insight, and Creativity   In our second video clip with Baland Jalal, he takes us into a stage of sleep I’ve been fascinated by since my 20s—hypnagogic sleep. This is the transitional brain state that occurs just before we drift off to sleep, or in those brief moments when we’ve just woken up. We talk about this around the 30-minute mark in our interview, where I shared that years ago I asked a sleep expert why I was seeing what I can only describe as “flashes of insight” on the screen of my mind—right before falling asleep and again upon waking. That expert told me to study the term hypnagogic sleep. Dr. Jalal took this idea a step further by explaining that this is not just a strange or fleeting state—but a highly creative brain state. He explains that during REM sleep, certain neurotransmitters—such as noradrenaline, which helps keep us focused and goal-directed during waking life—are significantly reduced. With those “focus chemicals” turned down, the brain becomes far more open to connecting unrelated ideas, thinking expansively, and solving problems in novel ways. Dr. Jalal even references Thomas Edison, who famously used this state intentionally. Edison would sit in a chair holding a spoon, with a metal plate underneath. As he drifted toward sleep, the moment he lost consciousness, the spoon would fall, wake him up, and allow him to capture ideas that surfaced in that brief window of awareness. This hypnagogic state—those few seconds between waking and sleeping—is a sweet spot for creativity, insight, and innovation. 🔑 KEY TAKEAWAYS FROM THIS CLIP Hypnagogic Sleep Is a Gateway State The moments just before sleep and just after waking are neurologically unique. The brain is not fully awake or asleep, making it more flexible and imaginative. Reduced Focus Enables Creativity When neurotransmitters like noradrenaline decrease, the brain becomes less rigid and more associative—allowing ideas to connect in unexpected ways. Insight Often Comes When Control Loosens Creativity doesn’t always come from intense focus. Sometimes it emerges when the brain is allowed to wander without pressure. This State Can Be Accessed Intentionally Visionaries like Thomas Edison didn’t wait for inspiration—they designed conditions to access it deliberately. Many “Aha” Moments Live Here Those flashes of insight you experience before sleep or upon waking are not random—they’re a byproduct of how the brain reorganizes information during this state. 🧠 TIPS TO PUT THESE IDEAS INTO ACTION 1. Capture Ideas at the Edge of Sleep Keep a notebook or voice memo next to your bed. If an idea surfaces just before sleep or immediately upon waking, capture it right away—don’t trust yourself to remember it later. REMEMBER: “Ideas are like slippery fish. If you don’t gaff them on the end of a pen, they swim away quickly, never to be seen again.” — Earl Nightingale Many ideas that arrive during this highly creative state won’t make sense in the moment. Write them down anyway. What feels fragmented today may reveal meaning weeks—or even months—later. 2. Set an Intention Before Sleep Before drifting off, gently focus on a question or problem you’d like insight on. Don’t force an answer. Simply invite your brain to explore it while you rest. Often, clarity emerges when effort steps aside. 3. Protect the Wake-Up Window Resist the urge to grab your phone the moment you wake up. Give yourself one or two quiet minutes to notice lingering images, ideas, or thoughts before your analytical mind takes over. This brief window can hold surprising insight. 4. Allow Unfocused Thinking Time Creativity thrives when the brain isn’t under constant demand. Build in moments of mental looseness—walks, quiet reflection, stillness, or even stepping away for lunch. I’ll never forget when I worked in the seminar industry. During our busiest selling days, my colleague Mark would insist we take a lunch break and go out to eat—often to the same sushi restaurant down the street. Every time we returned, without fail, there would be a new sale waiting on the fax machine (this was back when fax ruled). We became convinced that stepping away from the work was part of what allowed the result to arrive. 5. Trust the Subconscious Process Some of your best ideas won’t come through effort, but through space. Learning to work with your brain’s natural rhythms—rather than against them—can dramatically expand creative output. Whether it’s on a walk, in the shower, through journaling, or during moments of stillness, give your subconscious room to surface what it already knows. 🔍 EP 384 — REVIEW & CONCLUSION As we wrap up Episode 384, revisiting our 2022 conversation with Baland Jalal, what stands out most to me is not just what we learned about sleep, dreams, or creativity—but how learning itself unfolds over time. In our first clip, we saw how Dr. Jalal’s entire career began not with certainty or credentials, but with curiosity. A single question—Why is this happening to me?—led him from the streets of Copenhagen to the library, and eventually to becoming one of the world’s leading experts on sleep paralysis. His story is a reminder that expertise is not something you decide in advance; it’s something that emerges when curiosity is given space to grow. In our second clip, we explored the hypnagogic state—that brief window between waking and sleeping where the brain loosens its grip on focus and control. In this state, insight becomes possible not because we try harder, but because we try less. Creativity, problem-solving, and expansive thinking emerge when the brain is allowed to wander, connect, and reorganize information in new ways. Together, these clips tell a powerful story: Learning begins with curiosity Growth often happens quietly and privately Creativity emerges when we allow space instead of pressure And some of our most meaningful ideas arrive when we stop forcing them This is why conversations like this continue to matter years later. Not because the science has changed—but because we have. If there’s one takeaway from today’s episode, it’s this: You don’t need to know where your curiosity will lead. You only need to honor it long enough to begin. Whether your insights arrive in a library, during a walk, just before sleep, or in the quiet moments you usually rush past—pay attention. Write them down. Give them time. Because learning doesn’t always announce itself loudly. Sometimes, it whispers—right before we fall asleep, or just as we wake up. And that’s where the next chapter often begins. As we close today’s episode, I want to leave you with one simple idea to carry forward. Before the brain can learn, before curiosity can expand, before imagination or growth can take hold— the nervous system has to feel safe. What Dr. Baland Jalal helped us see today is that sleep, rhythm, and regulation aren’t “nice to have.” They’re the entry point. When the brain is rested and regulated, it becomes curious. When it isn’t, it stays in survival mode—no matter how motivated or capable we are. This is where Phase One of Season 15 truly begins. Because regulation isn’t about fixing what’s broken. It’s about creating the conditions where learning becomes possible. Next week, in Episode 385, we’ll deepen this conversation with Dr. Bruce Perry—one of the world’s leading experts on trauma, brain development, and relational safety. His work reminds us that when we ask “What’s wrong with you?” we miss the real question. “What happened to you?” We’ll explore how rhythm, relationships, and safety shape the developing brain—and why understanding this changes how we approach education, leadership, parenting, and performance. So as you move into the coming week, notice this: Where does your nervous system feel supported? And where might it still be asking for safety? Because everything we’ll build in this season—motivation, learning, resilience, and insight—rests on this foundation. I’ll see you next week for Episode 385. RESOURCES: Watch our full interview on YouTube here https://www.youtube.com/watch?v=nE15JIqy5rU 🎥 VIDEO CLIP 1 — Where His Love of Learning Began https://www.youtube.com/shorts/pfKGZMZ2X5Q 🎥 VIDEO CLIP 2 — Hypnagogic Sleep, Insight, and Creativity https://www.youtube.com/shorts/IA-_UAwewzg   REFERENCES:   [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 224 with Dr. Baland Jalal on “Sleep Paralysis, Lucid Dreaming and Premonitions” https://andreasamadi.podbean.com/e/harvard-neuroscientist-drbaland-jalalexplainssleepparalysislucid-dreaming-andpremonitionsexpandingour-awareness-into-the-mysteries-ofourbrainduring-sl/   [ii] The Jordan B Peterson Podcast with Dr. Baland Jalal  https://www.youtube.com/watch?v=T_seRpqUJDo   [iii] Dr. Baland Jalal with Lewis Howes on The School of Greatness https://www.youtube.com/watch?v=Wp5izIYNZas    

Episode 383 applies Napoleon Hill’s timeless principles to sales, showing how decision, persistence, and the mastermind turn inner preparation into consistent results. Learn practical, neuroscience-backed actions to make clear decisions, sustain effort through resistance, and multiply success by aligning with the right people. Welcome back to Season 15 of The Neuroscience Meets Social and Emotional Learning Podcast — where we bridge the science behind social and emotional learning, emotional intelligence, and practical neuroscience to create measurable improvements in well-being, achievement, productivity, and results. I’m Andrea Samadi. And seven years ago, when we launched this podcast, it was driven by a question I had never been taught to ask — either in school, in business, or in life: If productivity and results matter — and they matter now more than ever — how exactly are we using our brain to make them happen? Most of us were never taught how to work with our brain instead of against it. We were taught what to do — but not how to think, decide, persist, or align with others in ways that produce consistent results. That question pulled me into a decade-long exploration of the mind–brain–results connection — and how neuroscience can be applied to everyday decisions, conversations, and performance. That’s why this podcast exists. Each week, I bring you the world’s leading experts so we can break down complex science — and turn it into practical strategies you can apply immediately for predictable, science-backed outcomes. And that brings us to today’s Episode 383 — where we are going back to reconnect to a powerful 6-part series we originally recorded in 2022 around a book that has shaped achievement for generations: Think and Grow Rich by Napoleon Hill. Connecting Back to Our 6-Part Think and Grow Rich Series[i] We used that book as a framework to launch our year, back in 2022, walking chapter by chapter through the principles my mentor, Bob Proctor, studied for over 50 years of his life. Not casually. Not occasionally. But as a daily discipline for creating results — in business, health, relationships, and purpose. That 6-part series was about the basics — the inner mechanics that govern all achievement. And those basics still matter just as much today. What we’re doing now is not revisiting this material because it’s old. We’re revisiting it because it’s timeless. PART 3 — From Decision to Momentum Decision • Persistence • The Power of the Mastermind In Part 3 today, of our Think and Grow Rich for Sales study, we move from inner preparation to outer execution. Up to this point, the earlier chapters have shaped belief, certainty, vision, and authority. But results are not created by preparation alone. They are created when inner mastery is followed by decisive action, sustained effort, and collective intelligence. This is where most people stall—and where sales mastery is forged. Decision We begin with Decision, the moment where intention becomes irreversible. Indecision leaks certainty. Decision creates momentum. Successful people decide quickly and change course slowly. In sales, this means committing to your value, your process, and your outcome before the conversation begins—so hesitation never enters the room. Persistence Next comes Persistence, the force that carries decisions through resistance, delay, and rejection. Persistence is not intensity—it is refusal to quit when progress is invisible. In sales, persistence keeps conversations alive, turns “no” into information, and allows momentum to compound long after others have disengaged. The Power of the Mastermind Finally, we arrive at The Power of the Mastermind—where individual effort becomes exponential. When two or more minds unite in harmony around a definite purpose, a third force emerges: clarity, creativity, and certainty launch beyond individual thinking. This chapter reveals why no great achievement—and no sustained sales success—is built alone. Decision commits you. Persistence carries you. The Mastermind multiplies you. Together, these three principles turn vision into execution and effort into inevitable results. EP 383 — Think and Grow Rich for Sales where we’re applying those same principles through a very specific lens — one I’ve wanted to explore for a long time. Sales. Not sales as tactics. Not sales as scripts. But sales as the external expression of inner mastery. Because here’s the truth: You don’t need to be in sales for these principles to work — but if you are in sales, they become a powerful advantage. Why Part 3 Matters Today we’re covering Decision, Persistence, and The Power of the Mastermind — the principles that separate intention from execution. Up until now in this series, (PART 1 and PART 2) we’ve been building the inner foundation: Thought Desire Faith Autosuggestion Specialized Knowledge Imagination Organized Planning Those chapters shape belief, certainty, authority, and vision. But Part 3 is where things get real. Because: Decision is where hesitation ends. Persistence is where most people quit. The Mastermind is where momentum multiplies. This is the phase where inner mastery must turn into consistent action, even when results are delayed, resistance appears, or confidence wavers. How the 6-Part Series Maps Directly to Sales Mastery Every principle we covered in 2022 becomes a sales advantage when applied intentionally. Each chapter: Upgrades your inner state Shapes how you show up in conversations Influences the certainty others feel around you And determines whether opportunities compound… or stall That’s why this series is called: Think and Grow Rich for Sales How Inner Mastery Becomes Sales Results Inspired by Think and Grow Rich — through a modern neuroscience + sales lens So today, as we move into Decision, Persistence, and The Power of the Mastermind, ask yourself one question: Where in your life — or your sales process — have you been preparing… but not fully deciding? Because once a decision is made — and backed by persistence and you’ve got the right people to support you — everything begins to move. Let’s begin PART 3. Chapter VIII: Decision Core Idea Decision is the moment where intention becomes irreversible. Success is not delayed by lack of ability, knowledge, or opportunity—it is delayed by indecision. Those who succeed decide quickly, commit fully, and change course slowly. In sales (and life), certainty follows decision, not the other way around.   Sales Application Decide before the call who you are, what you stand for, and the value you bring. This starts with you on the inside, and reflects to others on the outside. Eliminate hesitation by committing to the outcome, not the comfort Stop outsourcing decisions to opinions, objections, or fear of rejection Make decisions promptly, then execute consistently without reopening the question Understand that most stalled deals are not about price or timing—they’re about your certainty When you (as the leader) decide fully: Your tone steadies Your message sharpens Your presence communicates leadership Buyers feel that decisiveness immediately. Listener Takeaway Indecision leaks certainty. Decision creates forward momentum. You don’t get stuck because you chose the wrong path. You get stuck because you never fully chose one at all. Once a decision is made—and all other options are removed—behavior aligns, confidence follows, and results begin to compound.   The Moment Where Commitment Creates Momentum Napoleon Hill opens Chapter 8 on Decision with a striking conclusion drawn from an accurate analysis of over 25,000 men and women who had experienced failure: “Lack of decision was near the head of the list of the 30 major causes of failure.” (CH 8, p. 157, Think and Grow Rich) Hill is clear—this is not theory. It is fact. Those who succeed, he explains, “had the habit of reaching decisions promptly and of changing these decisions slowly, if and when they were changed.” (CH 8, p. 157) In contrast, those who fail hesitate, (have you ever heard a LEADER say “I don’t know?) NEVER! They never second-guess, or remain trapped in indecision—and others often mistake their delay for being cautious. Decision Is a Habit, Not a Moment Hill points to Henry Ford as a living example of decisiveness in action. One of Ford’s most outstanding qualities, Hill writes, was “his habit of reaching decisions quickly and definitely, and changing them slowly.” (CH 8, p. 158) This distinction matters. Successful people are not reckless—but once they decide, they commit. They do not constantly reopen the question. They move forward. Hill challenges the reader directly: “You have a brain and mind of your own. Use it, and reach your own decisions.” (CH 8, p. 159) Indecision, he argues, is often the result of allowing the opinions of others to dilute our own thinking. The more people we consult, the more fragmented our certainty becomes. Decision Requires Courage Decision, by its nature, demands courage. Hill reminds us that “the great decisions which served as the foundation of civilization were reached by assuming great risks.” (CH 8, p. 160) History is filled with individuals who stepped forward before there was certainty—people who acted without guarantees, yet changed the course of their lives and the world. This truth resonated deeply with me years ago, before I made the decision to move from Toronto to the United States. Around that time, I purchased a poster that still hangs in my office today. It’s on the top of my bookshelf, to the right of my desk in my field of view. At the top of this picture is the word COURAGE, followed by a poem attributed to Johann Wolfgang von Goethe: The poster says- *“The moment one definitely commits oneself, then Providence moves too. All sorts of things occur to help one that would never otherwise have occurred. A whole stream of events issues from the decision, raising in one’s favor all manner of unforeseen incidents and meetings and material assistance, which no man could have dreamed would have come his way. Whatever you can do or dream you can, begin it. Boldness has genius, power and magic in it. Begin it now.” Make your decisions and NEVER look back. Closing Thought — Chapter VIII: Decision Clarity does not come before the decision. Clarity comes because of the decision. The moment you decide—fully, cleanly, and without retreat—your behavior changes, your energy stabilizes, and your certainty becomes visible to others. That certainty is what moves conversations forward, closes deals, and creates momentum. Indecision keeps you negotiating with fear. Decision puts you back in leadership. Once a decision is made, the path begins to reveal itself—and persistence becomes possible. And that’s where we’re headed next. Chapter IX: Persistence The Force That Turns Intention Into Inevitability Core Idea Persistence is the sustained application of will over time. It is not intensity. It is not motivation. It is refusal to quit when progress is invisible. This is where we need our belief, our faith and imagination to come into play. Napoleon Hill describes persistence as “to character, what carbon is to steel.” (CH 9, p. 178, TAGR) Without it, even the strongest ideas collapse. With it, ordinary effort becomes extraordinary. Those who succeed are often misunderstood—not because they are reckless, but because they are unwilling to stop. Hill writes that successful people are often seen as “cold-blooded or ruthless,” when in reality, “what they have is willpower, which they mix with persistence.” (CH 9, p. 175) Persistence is the bridge between decision and the results that you attain. Sales Application In sales, persistence is not pressure—it is professional resolve. Persistence keeps you in the conversation after the first “no” It transforms rejection into information to uncover more It replaces emotional reaction with strategic and timely follow-up It conditions you to ask better questions instead of walking away A persistent salesperson does not hear “no” as rejection—they hear it as: “Not now” “Not this way” “Not with this information” So they ask: What changed? What would need to be true for this to move forward? Is timing, budget, or authority the real obstacle? Persistence is what allows a salesperson to: Maintain relationships when deals stall To be able to re-enter conversations when conditions change Be remembered when others disappear Without persistence, opportunities die quietly. With persistence, doors reopen. Strengthening Your Persistence Muscle Persistence is not a personality trait—it is a trained discipline. One of the most powerful exercises I learned while working with Bob Proctor was designed specifically to build persistence into habit. The assignment was simple: Read Chapter 9 Persistence from Think and Grow Rich — every day, for 14 days in a row. Miss one day? You start over at Day 1. Years later, in 2019, Paul Martinelli issued the same challenge to me. I thought it would be easy. It wasn’t. Life intervenes. Schedules shift. Distractions will appear during your reading time. One morning, as I was reading early in my office, one of my kids came in not feeling well. I put the book down to help her. The day began—and I missed the chapter. What happened next mattered: I had to remove something else from my schedule to stay committed. That’s the lesson. Persistence isn’t tested when things are convenient. It’s tested when something reasonable tries to knock it off course. Try this challenge yourself. Track every day. Notice what shows up to distract you. You’ll learn more about yourself in those 14 days than you ever could have expected. Listener Takeaway Persistence compounds quietly. It doesn’t announce itself. It doesn’t feel dramatic. But over time, it becomes unbeatable. Most people stop just before momentum begins. Persistence is staying in motion long enough for the tide to turn. When to Let Go Persistence is not stubbornness. There are moments when walking away is appropriate—but only after your best effort has been applied. My Dad used to say: “Andrea, what’s for you won’t go by you.” I’ve found that to be true. When persistence has been honored—when you’ve shown up fully, asked the hard questions, followed through consistently—clarity eventually arrives. Sometimes the answer is not yet. Sometimes it’s not this. Sometimes it’s something better. Force negates. Persistence clarifies. Final Thought — Chapter IX: Persistence Persistence is not heroic in the moment. It is heroic in hindsight. It is the quiet decision to show up again— to follow through again— to believe again— long after most people would have stopped. Without persistence, talent fades. With persistence, effort compounds. And once persistence is in place, the power of the Mastermind becomes unstoppable. That’s where we go next. Chapter X: The Power of the Mastermind Why Sales Is Never a Solo Game Collective intelligence multiplies results. Core Idea A Mastermind is not a meeting. It is not networking. It is not collaboration for convenience. A Mastermind is the creation of a third force. Napoleon Hill defines it clearly: “No two minds ever come together without thereby creating a third, invisible, intangible force that may be likened to a third mind.” (CH 10, p. 195, Think and Grow Rich) This chapter reveals that achievement accelerates when two or more minds unite in harmony around a definite purpose. What emerges is a form of collective intelligence—greater than any one individual’s thinking. Hill calls this power: “The Master Mind may be defined as coordinated knowledge and effort, in a spirit of harmony, between two or more people, for the attainment of a definite purpose.” (CH 10, p. 195) This is where vision gains momentum—and plans finally move. Sales Application In sales, the Mastermind is a force multiplier. It sharpens thinking beyond individual blind spots It accelerates problem-solving when deals stall It stabilizes certainty when confidence wavers It prevents isolation, which quietly erodes persistence Sales is often practiced alone—but mastery is built together. High-performing sales professionals: Test ideas with trusted thinking partners Debrief losses without ego Share language, patterns, objections, and breakthroughs Borrow certainty when needed—and lend it when others falter When you bring your challenges into the right room, clarity emerges faster. As Hill reminds us: “Plans are inert and useless without sufficient power to translate them into action.” (CH 10, p. 193) The Mastermind is that power. Why the Mastermind Works Hill explains this principle through energy: “The human mind is a form of energy.” (CH 10, p. 196) When minds align, energy compounds. I first felt this power in May of 2001, working in the seminar industry, listening to the late Doug Wead speak on what he called “The Third-Party Principle.” He described it as a triple-braided cord—a force formed when two or more people come together around a shared aim. If you’ve ever been part of a true Mastermind, you know the feeling: Ideas flow differently Certainty increases Problems shrink Creativity replaces competition You don’t leave the same way you arrived. Listener Takeaway You do not need to be the smartest person in the room. You need to be in the right room. Progress accelerates when you stop trying to think your way forward alone. One plus one does not equal two. In a Mastermind, one plus one equals three. Have you ever felt this? The creation of a third mind, when speaking with two or more people? It’s a powerful experience. How to Create Your Own Mastermind WHO to Invite People who share your values and beliefs People who think differently than you People who challenge assumptions without attacking identity Hill even notes: “Some of the best sources for creating your own Mastermind are your own employees.” (CH 10, p. 200) Seek harmony, not sameness. WHEN to Meet Commit to a consistent cadence (monthly or quarterly) Meet for at least one year Treat it as non-negotiable Momentum requires continuity. WHAT to Notice Over time, you’ll observe: A calm certainty replacing mental noise Creativity emerging where frustration once lived New pathways revealed where you saw roadblocks Others will see progress when you see obstacles. That’s the power. Historical Proof Hill reminds us: “Henry Ford began his business career under the handicap of poverty, illiteracy, and ignorance…” (CH 10, p. 197) Ford’s most rapid growth began when he aligned with Thomas Edison. Modern examples echo the same truth: Bill Gates Steve Jobs Jeff Bezos None built alone. All relied on thinking partners. Final Thought — Chapter X: The Power of the Mastermind No great achievement is the result of isolated brilliance. It is the result of aligned minds, sustained harmony, and shared purpose. Decision commits you. Persistence carries you. But the Mastermind multiplies you. When the right minds come together, progress no longer depends on force— it becomes inevitable. And with that, the formula is complete. 🧠 ACTION FRAMEWORK: DECISION • PERSISTENCE • MASTERMIND WITH THE BRAIN IN MIND 1️⃣ DECISION — Create Certainty Before Action Neuroscience Insight: The brain seeks certainty. Indecision keeps the nervous system in a threat state. Decision stabilizes energy and frees cognitive bandwidth. Action Steps for Sales People: Before each sales call, meeting, or important conversation: Write down one clear outcome you are committed to Decide in advance how you will show up (calm, certain, curious) Remove “maybe” language from your self-talk: Replace “Let’s see how this goes” with “I will lead this conversation.” Once a decision is made, do not reopen it emotionally — execute and adjust only with data. Daily Practice (2 minutes): “What am I deciding today that I’ve been postponing?”  With time and practice, you will learn to make your own decisions quickly. 2️⃣ PERSISTENCE — Train Follow-Through, Not Emotion Neuroscience Insight: Persistence strengthens the prefrontal cortex and reduces emotional reactivity. It is a skill — not a personality trait. Action Steps for Sales: Track follow-ups instead of outcomes Decide in advance how many touchpoints you will commit to before disengaging Treat “no” as feedback, not failure: It’s not personal. Ask better questions instead of retreating 14-Day Persistence Drill (Bob Proctor Style): Read Chapter 9 Persistence every day for 14 days Miss one day? Restart Notice what interferes — that’s where growth lives Daily Question: “What does staying in motion look like today?” 3️⃣ THE MASTERMIND — Borrow and Lend Certainty Neuroscience Insight: Aligned thinking increases cognitive flexibility, reduces stress, and accelerates insight. Isolation weakens persistence. Action Steps for Sales: Identify 1–3 people you can think with, not perform for Meet once a month for one year — non-negotiable Structure meetings around: Challenges Questions Pattern recognition Share failures early — clarity accelerates faster there Weekly Question: “Who helps me see what I can’t see alone?” REVIEW & CONCLUSION — EP 383 (PART 3) As we wrap up Part 3 of our Think and Grow Rich for Sales study, it’s important to see what just happened — not just in this episode, but across the entire framework. Because this was never a sales series about tactics. It was a mastery series about who you become before results show up. Everything we’ve covered — from Thought to the Mastermind — follows one clear progression: Inner state always precedes outer results. 🔹 CONNECTING ALL THE CHAPTERS It began with Thought — because every result starts as a mental pattern. Thought shaped Desire — a clear, emotionally charged aim that we have. Desire required Faith — belief in yourself and in the outcome before evidence appeared. Faith was reinforced through Autosuggestion — the language and inner dialogue that programs our certainty. That certainty was anchored by Specialized Knowledge — not scattered information, but organized expertise. Expertise activated Imagination — the ability to see outcomes before they exist. Vision became real through Organized Planning — turning intention into structure. But none of that produces results until something critical happens. You decide. As we close Part 3 — and this Think and Grow Rich for Sales study — I want to leave you with one final reminder: Results don’t come from knowing more. They come from deciding, persisting, and thinking with the right people long enough for momentum to form. Decision commits you. Persistence carries you. And the Mastermind multiplies you. These principles aren’t motivational — they’re neurological. They stabilize your nervous system. They sharpen your thinking. And they create certainty that others can feel. 🔹 WHY PART 3 IS THE TURNING POINT OF THIS ENTIRE STUDY? Decision is where preparation ends and commitment begins. Persistence is what keeps that decision alive when feedback is delayed, resistance appears, or confidence wavers. And The Mastermind ensures you never have to carry certainty alone. This is the moment the inner world becomes visible. This is where belief becomes behavior. Where confidence becomes tone. Where preparation becomes momentum. Part 3 doesn’t add new ideas. It activates everything that came before it. Thought creates direction. Desire gives it fuel. Faith stabilizes belief. Autosuggestion conditions certainty. Knowledge builds authority. Imagination reveals possibility before your eyes can see it. Planning creates structure. Decision commits you. Persistence carries you. And the Mastermind multiplies you. That’s the formula. As we close Part 3, remember this: You don’t need to be perfect. You don’t need to be fearless. You just need to decide — and stay in motion — with the right people beside you. Preparation without decision stalls. Effort without persistence fades. And success without others rarely sustains. This is sales mastery at its highest level: The transfer of certainty. Thank you for walking through this 3 PART series with me. I’ll see you next week — where we continue turning neuroscience into results as we continue our reviews of past interviews. As we wrap up Part 3 of our review, remember: You don’t need to be perfect. You don’t need to be fearless. You just need to decide — and stay in motion — with the right people beside you. Preparation without decision stalls. Effort without persistence fades. And success without others rarely sustains. Thank you for walking through this series with me. I’ll see you in the next season — where we continue turning science into results. RESOURCES   Neuroscience Meets Social and Emotional Learning Podcast EPISODE 381 PART 1  “The Inner Foundation of Sales Mastery: Why Thought, Desire and Faith Create Results” https://andreasamadi.podbean.com/e/think-and-grow-rich-for-sales-from-thought-to-close/ Neuroscience Meets Social and Emotional Learning Podcast EPISODE 382 PART 2 “Sales Mastery from the Inside Out: Autosuggestion, Authority, Imagination and Execution” https://andreasamadi.podbean.com/e/auto-suggestion-to-authority-turning-inner-scripts-into-sales-wins/ REFERENCES [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #190 PART 1 “Making 2022 Your Best Year Ever”  https://andreasamadi.podbean.com/e/think-and-grow-rich-book-review-part-1-how-to-make-2022-your-best-year-ever/

Season 14, Episode 382 reviews chapters 4–7 of Think and Grow Rich for Sales, showing how autosuggestion, specialized knowledge, imagination, and organized planning transform inner belief into consistent sales results. This episode explains practical steps to program confidence, build authority, paint future outcomes for buyers, and design repeatable sales systems that create certainty and close deals more naturally. Today EP 382 PART 2 of our Think and Grow Rich for Sales Series, we will cover: ✔ Chapter 4: Autosuggestion: How Your Inner Script Becomes Your Outer Results  Sales Application (Practical Use) Pre-call priming: Speak your outcome out loud before every call (“I bring clarity and certainty to this conversation.”) Language audit: Eliminate soft phrases (“I think,” “hopefully,” “maybe”) from your sales vocabulary. Repetition builds belief: Read your sales goals twice daily as if already achieved. Emotion matters: Read goals with feeling—belief is emotional, not intellectual. Interrupt negative mindsets: Replace “They won’t buy” with “I help people make confident decisions.” Consistency over intensity: Daily repetition beats occasional motivation. Key Insight: Belief is built deliberately, not accidentally. ✔ Chapter 5: Specialized Knowledge: From Information to Authority  5 Sales Application Tips Organize your expertise into simple frameworks buyers can easily follow. Know their world better than they do—pain points, language, pressures, timing. Stop overloading: Say less, but say it with authority. Borrow brilliance: Use mentors, subject experts, and masterminds to extend your knowledge. Teach while you sell: Authority grows when you help buyers understand, not when you impress them. Key Insight: You are not selling information. You are selling guidance. ✔ Chapter 6: Imagination: Where Sales Innovation Is Born 7 Sales Application Tips Paint the “after” picture: Describe life, work, or outcomes post-solution. Use sensory language: Help them see, feel, and experience the result. Rehearse success aloud: Walk the buyer through implementation as if it’s already happening. Normalize the decision: Familiarity reduces fear and resistance. Tell transformation stories: Stories activate imagination faster than facts. Slow the moment down: Imagination needs space—don’t rush the close. Anchor certainty visually: “Imagine six months from now…” becomes a mental commitment. Key Insight: People don’t buy solutions. They buy who they become after the solution. ✔ Chapter 7: Organized Planning: Putting Desire Into Action 6 Sales Application Tips Create a repeatable sales process you trust and follow consistently. Plan the work—then work the plan, even when results lag. Refine the plan, not the goal when setbacks occur. Prepare for objections before they arise—confidence comes from readiness. Track behaviors, not just outcomes (calls, follow-ups, conversations). Use structure to eliminate emotion-based decisions during the sales cycle. Key Insight: A plan creates certainty. Certainty creates momentum. Welcome back to our final series of SEASON 14 of The Neuroscience Meets Social and Emotional Learning Podcast, where we connect the science-based evidence behind social and emotional learning and emotional intelligence training for improved well-being, achievement, productivity and results—using what I saw as the missing link (since we weren’t taught this when we were growing up in school), the application of practical neuroscience. I’m Andrea Samadi, and seven years ago, launched this podcast with a question I had never truly asked myself before: (and that is) If productivity and results matter to us—and they do now more than ever—how exactly are we using our brain to make them happen? Most of us were never taught how to apply neuroscience to improve productivity, results, or well-being. About a decade ago, I became fascinated by the mind-brain-results connection—and how science can be applied to our everyday lives. That’s why I’ve made it my mission to bring you the world’s top experts—so together, we can explore the intersection of science and social-emotional learning. We’ll break down complex ideas and turn them into practical strategies we can use every day for predictable, science-backed results. Connecting Back to Our 6-Part Think and Grow Rich Series (2022) For today’s EP 382, we continue with PART 2 of our Review of Think and Grow Rich for Sales, connecting back to our 6-PART Series from 2022[i]. Back in 2022, we didn’t just read Think and Grow Rich—we lived inside it as we launched our year. Over a 6-part series that began the beginning of January 2022, we walked through this book chapter by chapter, not as theory, but as a personal operating system for growth, performance, and results. At the time, the focus of our 6 PART Series was broad. We covered: Personal development Mindset mastery Vision, purpose, and belief We covered the BASICS of this book that my mentor, Bob Proctor studied for his entire lifetime (over 50 years) that can be applied to whatever it is that you want to create with our life. Today, we are going to look at this timeless piece of knowledge, through a new lens. What we’re covering today—PART 2 of our Study of Think and Grow Rich for Sales—is not new material. It’s the application of this series, towards a specific discipline. You could apply this book to any discipline, but this one, I have wanted to cover for a very long time. How the 6-Part Series Maps DIRECTLY to Sales Mastery Here’s the reframe that matters: Every principle we covered in 2022 becomes a sales advantage when applied correctly. Each of the 10 chapters explains how to further improve our inner state, and then we walk through how to make this change occur in our outer world, connecting each principal for the salesperson. And just a reminder that you don’t need to be in sales for these principles to work for us. Think and Grow Rich for Sales How Inner Mastery Becomes Sales Results Inspired by Think and Grow Rich Through a modern neuroscience + sales lens   Chapter IV: Autosuggestion The Inner Script Behind Every Sales Call Core Idea: Your subconscious mind is always selling—either for you or against you. Sales Application: Language patterns that leak doubt Why we program confidence before the call Why tone matters more than technique Listener Takeaway: The buyer responds to your energy, not your words. Chapter IV — Autosuggestion How Your Inner Script Becomes Your Outer Results Autosuggestion is the bridge between what you think and what you experience. I first learned this concept while working with Bob Proctor in the seminar industry, and it fundamentally changed the way I understand my own personal results—both in life and in sales. At its core, autosuggestion is about creating order in the mind, (first) so your inner script consistently produces your outer results. The visual model that explains this in one simple view is the stickperson diagram, originally developed by Dr. Thurman Fleet in 1934. You’ll see this image in the show notes, labeled A, B, and C. Here is what this diagram means. The Three Parts of the Mind IMAGE IDEA: From Dr. Thurman Fleet 1937 with his idea of Concept Therapy. A — Conscious Mind (Thinking Mind) This is the part of your mind you use when you are actively thinking: reading studying learning solving problems consciously making decisions This is where logic lives. B — Non-Conscious Mind (Emotional Mind) This is the most powerful part of the mind—and the most misunderstood. The non-conscious mind: accepts whatever enters it does not judge truth from falsehood operates primarily through repetition and emotion This is why: who you surround yourself with matters what you listen to matters what you repeatedly tell yourself matters Your non-conscious mind becomes the program that runs your behavior. C — Body The body is the instrument of the mind. Your body inherits what your mind expresses: thoughts affect emotions emotions affect physiology physiology affects behavior and results This is why mindset impacts: health energy confidence performance And why our thoughts, feelings and actions ultimately determine our results. They create our conditions, our circumstances and our environment. Why Autosuggestion Matters (Real Life Example) Because I learned this before I had children, I became extremely intentional about what was playing in the background of our home. News, negativity, and fear-based messaging go straight into the non-conscious mind—especially when the mind is in a submissive state, such as: early childhood (when your mind is wide open) right before sleep also while eating when relaxed or emotionally open This state of mind doesn’t just affect children. It affects adults too. What we repeatedly hear becomes how we feel—and eventually how we act. This is why autosuggestion is not wishful thinking. It is mental conditioning. Autosuggestion and Alignment (Praxis) When your thoughts, feelings and emotions are aligned, you enter a state called praxis—the point where belief and behavior match. How do we enter this state? By: writing your goals reading them aloud repeating them twice daily you gradually impress belief onto the non-conscious mind. Over time: belief strengthens faith develops behavior shifts automatically Eventually, you don’t have to force confidence. It becomes natural. Beyond the Five Senses: The Higher Faculties Before moving into Chapter V — Specialized Knowledge, it’s important to introduce one of the most overlooked ideas Napoleon Hill emphasized: It’s the 6 higher faculties of the mind. If you revisit Episode #67[ii], I explain how living only through our five senses can limit results. Our five senses are connected to the conscious mind. But beyond them lie six higher faculties, including: imagination intuition perception will reason memory Hill believed intuition and imagination were so powerful that he devoted entire chapters to them. These faculties allow us to: access deeper insight perceive what others miss gain a competitive advantage Intuition: A Sales Superpower If I had to choose three higher faculties most useful in sales for us to develop, they would be: intuition perception will Let’s focus on intuition. Intuition is the mental tool that allows you to feel truth: a gut sense an inner knowing a subtle emotional signal It develops with practice—and trust. Putting Intuition Into Action (Sales) When you’re presenting to someone, intuition answers questions like: Are they engaged, but holding a question? Do they need more information—or less? Is it time to continue… or time to ask for the decision? Highly intuitive sales professionals can sense: certainty hesitation trust resistance —even without being in the same room with this person. Sales at Its Highest Level This brings us back to Paul Martinelli’s reminder: “Sales at its highest level is the transference of emotion. And the primary emotion is certainty.” When intuition is developed, you know: when certainty has been transferred when the buyer is ready when the close is natural Eventually, as your higher faculties become conditioned through autosuggestion, you access them automatically—without effort or overthinking. Closing Thought — Chapter IV: Autosuggestion Autosuggestion is not about forcing belief. It’s about training alignment. When your thoughts, emotions, and actions match: confidence becomes automatic intuition sharpens results follow naturally Your inner script always becomes your outer results. And that’s why autosuggestion is not optional. It’s foundational. Chapter V: Specialized Knowledge Why Authority Always Outsells Enthusiasm Core Idea: Knowledge only becomes power when it’s organized and applied. Sales Application: Moving from “presenter” to trusted expert Leading the conversation instead of reacting Why winging it destroys certainty Listener Takeaway: Mastery creates calm authority. Chapter V — Specialized Knowledge Why Expertise—Not Information—Creates Sales Success To further refine what we want to achieve, Chapter 5 of Think and Grow Rich introduces a critical distinction: not all knowledge is created equally. Napoleon Hill explains that it is specialized knowledge—not general knowledge—that separates you from everyone else and makes you valuable. Knowledge alone, Hill reminds us, is only potential power. “Knowledge (general or specialized) must be organized and intelligently directed, and is only potential power. It becomes power only when, and if, it is organized into definite plans of action and directed to a definite end.” (Chapter V, p. 79, TAGR) In other words: Information does nothing on its own. Application is everything. Why This Matters (Education vs. Application) This becomes clear when we think about formal education. Much of what we learn in school is general knowledge—useful only if we apply it in a specific way. Hill calls this the missing link in education: “The failure of educational institutions is that it fails to teach students HOW TO ORGANIZE AND USE KNOWLEDGE after they acquire it.” (Chapter V, p. 80, TAGR) This insight alone explains why so many intelligent people struggle to produce results—especially in sales. They know a lot, but they haven’t organized that knowledge into a repeatable system of action. Henry Ford and the Myth of ‘Not Being Educated’ Henry Ford is Hill’s perfect example. Ford famously said he had a row of buttons on his desk—buttons he could press to access any knowledge he needed. He didn’t need to personally possess all information. He needed to know: where to get it who to ask how to apply it Hill wrote: “Any person is educated who knows where to get knowledge when needed, and how to organize that knowledge into definite plans of action.” (Chapter V, p. 81, TAGR) Through his Master Mind, Ford had access to all the specialized knowledge required to become one of the wealthiest men in America. This is a critical lesson for sales professionals: You do not need to know everything. You need to know what matters most, and how to apply it. Why Some Ideas Succeed and Others Don’t This principle explains why some books—and businesses—succeed at extraordinary levels while others, though insightful, fall short. Take Stephen Covey’s The 7 Habits of Highly Effective People. Its impact wasn’t just the ideas—it was the framework. Covey gave readers clear steps for how to apply each habit in real life. Contrast that with Eckhart Tolle’s The Power of Now. An incredible book, (I love this book- I own it-and it’s on my bookshelf). It’s rich in insight—but for many readers, it’s difficult to apply without additional guidance or structure. The difference is not wisdom. It’s organized, specialized knowledge. “Knowledge is not power until it is organized into definite plans of action.” (Chapter V, p. 80, TAGR) What ‘Educated’ Really Means Hill reminds us that education does not mean memorization or credentials. The word educate comes from the Latin educo, meaning: to draw out to develop from within An educated person is not someone with the most information—but someone who has developed the faculties of their mind to acquire, apply, and direct knowledge effectively. This is where Specialized Knowledge intersects with: imagination intuition perception will —faculties we explored earlier in the series. Chapter V Specialized Knowledge Applied to Sales In sales, Specialized Knowledge looks like this: Knowing your customer’s world, not just your product Understanding patterns in their world that match with yours, not scripts that lack meaning Being able to simplify complexity for the buyer Organizing your knowledge into a repeatable sales process This is what creates authority. When something comes naturally to you—but amazes others—you are operating in specialized knowledge. That’s where confidence comes from. That’s where trust is built. That’s where sales success compounds. How to Use Specialized Knowledge to Reach New Heights (Sales Tips) 1. Identify What You Do Naturally Well Ask yourself: What do people come to me for? What feels obvious to me but confusing to others? That’s your starting point for specialization. 2. Organize Your Knowledge into a Framework Turn what you know into: a process a checklist a conversation flow Frameworks build confidence—for you and the buyer where you can point to them clearly where they are in the process, showing them how to move to where they want to go. 3. Learn Continuously—but Selectively Don’t collect information. Acquire purposeful knowledge aligned to your goal. Ask: Does this help me serve better? Does this help my buyer decide? 4. Use a Master Mind No top performer succeeds alone. Surround yourself with: mentors peers coaches Borrow knowledge, insight, and certainty with every action that you take. 5. Apply, Review, Refine Specialized knowledge compounds only when used. Apply what you learn. Review results. Refine your approach. This is how expertise is built. Final Insight — Chapter V: Specialized Knowledge Sales success does not come from knowing more. It comes from knowing what matters, organizing it into action, and applying it consistently. When Specialized Knowledge is combined with Imagination, it creates something powerful: A unique and successful business. And this brings us naturally to the next chapters—where imagination, planning, and decision transform knowledge into results. Chapter VI: Imagination Selling the Future Before the Close                  Core Idea: People buy future identity, not features. Sales Application: Painting the “after” state Emotional buy-in before logical justification Don’t quit when you are at “3 Feet from Gold” (Chapter 1, TAGR, Page 5). Listener Takeaway People don’t buy solutions. They buy who they become after the solution. And it is the salesperson’s role to activate the buyer’s imagination—to help them see themselves on the other side of the decision. This brings us back to Paul Martinelli’s reminder: “Sales at its highest level is the transference of emotion. And the primary emotion is certainty.” Imagination is what creates that certainty. Before a buyer can feel certain, they must first imagine the outcome: life after their problem is solved success after the decision is made themselves operating at a higher level When imagination is engaged, certainty follows. And when certainty is present, the decision becomes natural. Can you see how all of these success principles tie into each other? Like the colors of the rainbow. Chapter VI: Imagination Review of Chapter VI — Our Imagination “Imagination is everything,” according to American author and radio speaker Earl Nightingale, who devoted much of his work to human character development, motivation, and the pursuit of a meaningful life. Every great invention is created in two places: first in the mind of the inventor, and then in the physical world when the idea is brought into form. Our lives reflect how effectively we use our imagination. When we reach a plateau of success, it is not effort alone that takes us to the next level—it is imagination. Imagination allows us to see beyond our current circumstances and envision what is possible next. This is why creating a crystal-clear vision is so important. When we write and read our vision twice a day, we intentionally activate our imagination. Writing and reading that vision in detail stimulates recognition centers in the brain. What may initially feel unrealistic or even like a “pipe dream” begins to feel familiar. Over time, the brain accepts it as something possible—something achievable. Eventually, what once felt distant becomes something you can see yourself doing. And then, one day, what you imagined becomes your reality. When you look at the world through this lens, it’s remarkable to consider how much has changed in just the last 50 years—and how quickly that pace is accelerating. These new innovations began in someone’s mind first. The most recent leap forward is with artificial intelligence, but it follows the same pattern as every major breakthrough before it. Someone first imagined a world where: Amazon would dominate retail while owning almost no physical stores Uber would transform transportation while owning almost no cars Facebook would scale globally while creating no content Airbnb would become a hospitality giant while owning no real estate Netflix would redefine entertainment without being a TV channel Bitcoin would create value without physical coins Each of these began as an idea before evidence—a vision before execution. The same principle applies to our goals, our careers, and our success. Everything we create begins with imagination. When imagination is paired with belief, intention, and action, it becomes a powerful force that shapes not only individual outcomes, but the direction of the world itself.   Closing Thought — Chapter VI Imagination is not fantasy. It is the starting point of all progress. What you are able to imagine clearly today is what you are capable of creating tomorrow. How to Use Imagination for Sales Success Turning Possibility into Certainty 1. Understand the Role of Imagination in Sales Imagination is not fantasy. In sales, imagination is pre-decision certainty. Before a buyer can decide, they must first: see a different future feel themselves in it believe it is attainable Your job as the salesperson is to guide that mental rehearsal. People don’t buy products. They buy the future version of themselves (with the certainty that you paint for them). 2. Imagine the Outcome Before the Buyer Does Top sales professionals do not start with features. They start with vision. Before the call, ask yourself: Who does my buyer become after the purchase? What changes in their day-to-day life? What problem is no longer taking up mental space? How you can support and guide them in this process. If you cannot imagine the outcome clearly, your buyer won’t either. 👉 Clarity in your imagination creates authority in your voice. 3. Use Language That Activates Mental Pictures We think in pictures, and imagination is activated through sensory language, not logic alone. Instead of: “This improves efficiency…” Use: “Imagine opening your dashboard and already knowing exactly where to focus…” Instead of: “This saves time…” Use: “Picture finishing your day without feeling behind…” The brain responds to images and emotion FIRST before data. 4. Help the Buyer Mentally Rehearse Success The most powerful question in sales is not “Do you want this?” It’s: “What would it look like if XYZ occurs?” (solving their problem) Or: “How would your role change if this new idea is properly implemented?” When the buyer answers, they are: using their imagination creating emotional ownership moving closer to certainty They begin selling themselves. 5. Use Imagination to Replace Fear with Certainty Fear lives in uncertainty. Imagination dissolves fear by creating familiarity. When buyers hesitate, it’s usually because: the future feels unclear the risk feels undefined Your role is to make the future feel familiar before it happens. Certainty is not pressure. Certainty is clarity. 6. Align Imagination with Belief (Faith) Imagination alone creates ideas. Faith turns imagination into belief. That’s why: your tone matters your confidence matters your belief in the outcome matters Buyers borrow certainty from you first— and imagination is how they feel it. 7. Practice This Daily (Sales Exercise) Before your sales day begins: Ask yourself: Who do I want to help today? What result do I want to create for them? Who do they become once this idea you are offering to them, works? Spend 2–3 minutes visualizing that outcome. This conditions your mind to: speak with clarity lead with calm confidence naturally guide decisions Final Insight — Imagination in Sales Sales at its highest level is the transference of emotion. Imagination creates the picture. Certainty completes the transfer. When you help buyers see themselves succeeding, the sale no longer feels like a risk. It feels like the next logical step. Asking for the close becomes easy when the buyer is already living in their outcome. Chapter VII: Organized Planning Turning Vision Into a Sales Process Core Idea: Faith without structure creates chaos. Sales Application: Why preparation builds confidence Mapping the buyer journey Making follow-up feel natural, not forced Listener Takeaway: Confidence comes from preparation. Chapter VII — Organized Planning Putting Desire Into Action This chapter holds some of the most timeless and practical secrets of success in Think and Grow Rich. Its relevance is so enduring that entire industries—and thousands of books—are devoted to the subject of organization, both personal and professional. From productivity systems to shows like Tidying Up with Marie Kondo, we’re reminded that when disorder becomes order, energy is freed. Clarity replaces chaos. Momentum replaces stagnation. Napoleon Hill introduces this chapter with a powerful reframe: “If the plan you adopt does not work successfully, replace it with a new plan.” (Chapter VII, p. 117, TAGR) And even more importantly: “Temporary defeat should only mean one thing—the certain knowledge that there is something wrong with your plan.” Failure, Hill teaches us, is not personal—it is instructional. Thomas Edison famously failed over 10,000 times before perfecting the incandescent light bulb. He didn’t lack desire, faith, or imagination. What he refined—over and over—was his plan. Why Organized Planning Matters in Sales In sales, results don’t break down because of: lack of motivation lack of intelligence lack of effort They break down because of lack of structure. Hope is not a plan. Talent is not a plan. Even imagination must be organized to produce results. Hill emphasizes this with a phrase worth memorizing: “A quitter never wins, and a winner never quits.” He even suggests writing it down and placing it where you will see it every morning and every night. We’ll explore this topic more deeply in the chapter on Persistence. Organized Planning and Leadership In this chapter, (Chapter 7) Hill outlines the 11 Major Attributes of Leadership. While all are important, several stand out as especially critical for sales success: Unwavering Courage — rooted in self-knowledge and mastery of one’s occupation Self-Control — because those who cannot control themselves cannot lead others Definiteness of Decision — wavering (or hesitation) creates doubt; clarity builds trust Definiteness of Plans — “Plan the work and work the plan” The Habit of Doing More Than Paid For — leadership requires going beyond the minimum Mastery of Detail — authority comes from knowing your domain deeply Notice how these traits all point to one thing: organized execution. The Cost of Disorganization Hill also lists the 10 Major Causes of Failure in Leadership, and he places this one first: “The inability to organize details.” (Chapter VII, p. 122, TAGR) He’s clear: the successful leader must be the master of all details connected to their position. In sales, this shows up everywhere: disorganized pipelines inconsistent follow-up unclear messaging reactive days instead of intentional ones And here’s the deeper truth: our ability to organize details at work often mirrors how we organize the rest of our life. Your Environment Is Your Silent Plan Our environments either: inspire us or expire us They either add energy or drain it. You can often tell a lot about someone’s relationship with organization by: their workspace their car their calendar even their closet This isn’t about judgment—it’s about awareness. As the saying goes: “How you do anything is how you do everything.” Hill believed this so strongly that he left space in his list of causes of failure for you to add your own—reminding us that self-awareness is essential. Know Thyself: The Foundation of Any Plan Hill repeatedly returns to the ancient principle: Know thyself. Our podcast launched with this idea in Episode #2[iii], and it remains one of our most popular themes—because self-awareness is the gateway to growth. “You should know all of your weaknesses so that you may either bridge them or eliminate them entirely.” (Chapter VII, p. 144, TAGR) Hill even provides a 28-question self-assessment to help identify faults and develop strengths. As Jim Rohn famously said: “The major value in life is not what you get. It’s what you become.” Organized planning is how you become more. How to Implement Chapter VII for Sales Success Step 1: Put Desire Into Action Write your sales goal clearly. Then ask: What does this require me to do daily, weekly, and monthly? Desire without structure creates frustration, and moves us away from success. Step 2: Create a Simple, Repeatable Sales Process Define: how you prospect how you prepare how you follow up how you close Confidence comes from knowing what happens next. Step 3: Track the Right Details Not everything matters equally. Decide: which metrics truly move the needle which activities produce results Then measure these activities. Mastery of detail builds authority. Step 4: Review and Adjust—Not Quit If something isn’t working, don’t abandon the goal. Adjust the plan. Temporary defeat is feedback—not failure. Step 5: Audit Your Environment Ask: Where is energy leaking from? (We all know the answer to this question). What distractions are costing focus? What needs to be simplified or removed? Organization is leverage. Step 6: Do More Than Required Excellence compounds. Small extra efforts—done consistently—separate top performers from the rest. Final Thought — Chapter VII: Organized Planning Organized planning is where vision becomes execution. It’s the bridge between: imagination and results intention and impact desire and achievement When your plan is clear, confidence rises. When confidence rises, leadership follows. And in sales, leadership is what people buy. REVIEW & CONCLUSION — EP 382 (PART 2) Think and Grow Rich for Sales Chapters 4-7: Autosuggestion, Specialized Knowledge, Imagination & Organized Planning This week on EP 382 — PART 2, we continued our review of Think and Grow Rich for Sales, covering four chapters that transform inner mastery into outer sales performance. These chapters answer a critical question for sales professionals: How do belief, knowledge, vision, and structure actually show up in results? Chapter IV — Autosuggestion: Your Inner Script Becomes Your Outer Results Autosuggestion teaches us that sales performance is programmed before the call ever begins. What we repeatedly tell ourselves—about our ability, our offer, our worth, and our prospects—becomes the script our behavior follows. The buyer does not respond primarily to our words. They respond to our energy, certainty, and emotional state. When thoughts and emotions align, we enter a state of praxis—and our behavior becomes congruent, confident, and persuasive without force. Autosuggestion is how belief is built deliberately, not accidentally. Chapter V — Specialized Knowledge: From Information to Authority Chapter 5 reminds us that knowledge alone is not power. Knowledge becomes power only when it is: organized intelligently directed applied toward a definite end In sales, this is the difference between: knowing your product and being seen as a trusted guide or advisor Specialized knowledge allows you to simplify complexity, lead conversations, and create clarity for the buyer. And through the power of a Master Mind, you don’t need to know everything—you only need to know where to get what matters most. This is where confidence stops being performative and becomes authentic. Chapter VI — Imagination: Where Sales Innovation Is Born Imagination is the workshop of the mind—and the gateway to certainty. People don’t buy solutions. They buy who they become after the solution works. Imagination allows the buyer to mentally rehearse success before the decision is made. When the outcome feels familiar, the risk dissolves. This is why imagination makes the close easier: the future feels clear the outcome feels real certainty is already present Sales at this level is no longer persuasion. It’s leadership through vision. Chapter VII — Organized Planning: Putting Desire Into Action Organized Planning is where vision becomes execution. Hope is not a plan. Motivation is not a plan. Imagination without structure leads to frustration. This chapter teaches us that: temporary defeat is feedback failure points to the plan, not the person confidence comes from preparation In sales, organized planning creates: consistency calm authority momentum that compounds It is also where leadership is revealed—through decisiveness, mastery of detail, and the habit of doing more than what’s required. How These Four Chapters Work Together These chapters form a powerful sequence: Autosuggestion programs belief Specialized Knowledge creates authority Imagination builds certainty Organized Planning turns vision into results Together, they explain why sales success is never accidental. It is engineered—from the inside out. Final Thought As Paul Martinelli reminds us: “Sales at its highest level is the transference of emotion. And the primary emotion is certainty.” Autosuggestion builds belief. Knowledge creates trust. Imagination paints the future. Planning removes hesitation. When certainty is present, asking for the close becomes easy— because the buyer is already living in the outcome. Next week, we’ll continue forward into the chapters with PART 3 of our review, where decision, persistence, and the Master Mind turn momentum into inevitability. Until then, remember: Your inner world creates your outer results— and sales rewards those who can master both. We will see you next week! RESOURCES: Neuroscience Meets Social and Emotional Learning Podcast EPISODE #190  PART 1 “Making 2022 Your Best Year Ever”  https://andreasamadi.podbean.com/e/think-and-grow-rich-book-review-part-1-how-to-make-2022-your-best-year-ever/ Neuroscience Meets Social and Emotional Learning Podcast EPISODE #191  PART 2 on “Thinking Differently and Choosing Faith Over Fear”  https://andreasamadi.podbean.com/e/think-and-grow-rich-book-review-part-2-how-to-make-2022-your-best-year-ever-by-thinking-differently-and-choosing-faith-over-fear/ Neuroscience Meets Social and Emotional Learning Podcast EPISODE #193    PART 3 on “Putting Our Goals on Autopilot with Autosuggestion and Our Imagination”   https://andreasamadi.podbean.com/e/think-and-grow-rich-book-review-part-3-using-autosuggestion-and-your-imagination-to-put-your-goals-on-autopilot/ Neuroscience Meets Social and Emotional Learning Podcast EPISODE #194  PART 4 on “Perfecting the Skills of Organized Planning, Decision-Making, and Persistence” https://andreasamadi.podbean.com/e/think-and-grow-rich-book-review-part-4-on-perfecting-the-skills-of-organized-planning-decision-making-and-persistence/ Neuroscience Meets Social and Emotional Learning Podcast EPISODE #195  PART 5 [xxviii] on “The Power of the Mastermind, Taking the Mystery Out of Sex Transmutation, and Linking ALL Parts of the Mind” https://andreasamadi.podbean.com/e/think-and-grow-rich-book-review-part-5-on-the-power-of-the-mastermind-taking-the-mystery-out-of-sex-transmutation-and-linking-all-parts-of-our-mind/ PART 6 “In Memory of the Legendary Bob Proctor: The Neuroscience Behind the 15 Success Principles in Napoleon Hill’s Think and Grow Rich book” https://andreasamadi.podbean.com/e/the-neuroscience-behind-the-15-success-principles-of-napoleon-hill-s-classic-boo-think-and-grow-rich/   REFERENCES:   [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #190 PART 1 “Making 2022 Your Best Year Ever”  https://andreasamadi.podbean.com/e/think-and-grow-rich-book-review-part-1-how-to-make-2022-your-best-year-ever/     [ii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #67 “Expanding Your Awareness with a Deep Dive into Most Important Concepts Learned from Bob Proctor Seminars: https://andreasamadi.podbean.com/e/expanding-your-awareness-with-a-deep-dive-into-bob-proctors-most-powerful-seminars/   [iii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #2 “Know Thyself” https://andreasamadi.podbean.com/e/self-awareness-know-thyself/    

Episode 381 reframes Napoleon Hill’s Think and Grow Rich for sales professionals, reviewing Chapters 1–3 to show how thought, desire, and faith create predictable sales results. Andrea Samadi connects these timeless principles to practical steps—how to set burning goals, build unwavering belief through repetition, and transfer certainty to buyers. Listeners will get actionable frameworks (a five-step belief plan and the six steps to impress desire) and a clear roadmap for aligning mindset with sales execution, plus a preview of the next episode continuing the series. Welcome back to our final series of SEASON 14 of The Neuroscience Meets Social and Emotional Learning Podcast, where we connect the science-based evidence behind social and emotional learning and emotional intelligence training for improved well-being, achievement, productivity and results—using what I saw as the missing link (since we weren’t taught this when we were growing up in school), the application of practical neuroscience. I’m Andrea Samadi, and seven years ago, launched this podcast with a question I had never truly asked myself before: (and that is) If productivity and results matter to us—and they do now more than ever—how exactly are we using our brain to make them happen? Most of us were never taught how to apply neuroscience to improve productivity, results, or well-being. About a decade ago, I became fascinated by the mind-brain-results connection—and how science can be applied to our everyday lives. That’s why I’ve made it my mission to bring you the world’s top experts—so together, we can explore the intersection of science and social-emotional learning. We’ll break down complex ideas and turn them into practical strategies we can use every day for predictable, science-backed results. Connecting Back to Our 6-Part Think and Grow Rich Series (2022) For today’s EP 381, we are connecting back to our 6-PART Series from 2022[i], where we covered the well-known book, Think and Grow Rich by Napoleon Hill, to make 2022 our best year ever. Today we will cover: ✔ Chapter 1: The Power of Thought: A 5 STEP Plan to Improve Sales (Outer World) by Improving Your Thoughts (Inner World) ✔ Chapter 2: Desire With a 6 STEP Plan to Achieve ANY Goal ✔ Chapter 3: Faith With 3 Ways to Build Unwavering Faith That Will Change Your Life Back in 2022, we didn’t just read Think and Grow Rich—we lived inside it as we launched 2022. Over a 6-part podcast series that began the beginning of January 2022, we walked through this book chapter by chapter, not as theory, but as a personal operating system for growth, performance, and results. This series will always be special for me, as I had heard that my mentor, who inspired me to study this book, Bob Proctor, became ill while I was writing the last episode in the series PART 6. He passed away before it was released, and I’ll always remember this episode series, connected to the many people, globally, that he inspired through his work. At the time, the focus of our 6 PART Series was broad. We covered: Personal development Mindset mastery Vision, purpose, and belief We covered the BASICS of this book that Bob Proctor studied for his entire lifetime (over 50 years) that can be applied to whatever it is that you want to create with your life. Today, we are going to look at this timeless piece of knowledge, through a new lens. What we’re covering today—Think and Grow Rich for Sales—is not new material. It’s the application of this series, towards a specific discipline. You could apply this book to any discipline, but this one, I have wanted to cover for a very long time. How the 6-Part Series Maps DIRECTLY to Sales Mastery Here’s the reframe that matters: Every principle we covered in 2022 becomes a sales advantage when applied correctly. In order for me to have gained this understanding, I have to give credit, where credit is due here. I would not have been able to cover our 2022 series without following Paul Martinelli’s yearly reviews[ii] of this timeless Think and Grow Rich book that I started to follow in 2019, and continued every year until 2025 when he covered popular Science of Getting Rich book. It was through Paul’s explanations, and line by line interpretations, that I finally began to not only READ this book, (from start to finish) but started to INTEGRATE the concepts into my life. I highly encourage following his work, as he continues to host many free webinars, where he gives away knowledge, with no pressure at all to purchase anything from him. I know why he does these webinars. It’s not only to help others, but something magical happens when you give back to others, without expecting anything in return. When we covered this 6 PART series, back in 2022, TEACHING these concepts, it took me to another level of understanding, where I realized that this book is not meant to be read just once, but read over and over again, every year, as we all work on whatever it is we are working on, or want to master. This is a living, breathing body of knowledge and is there for all of us, year after year, as we refine our own inner mastery, and move step by step closer to our goals. Albert Einstein explained this concept well when he said that “if you can’t explain it to a six-year-old you don’t understand it yourself” and this is because teaching something will clearly show you where you have gaps in your own understanding. I’ll never forget when I got to PART 6 of the book review, I noticed my book had no notes after around chapter 13. I began studying this book in my late 20s, and was very interested in the subconscious mind (chapter 12) but not at all interested in the brain (chapter 13) at this time, so I actually stopped reading the book here. I knew I never did finished reading this book (until I had to teach it) which explains a lot when it comes to the commitment to complete something. In order to teach something, we must first of all understand it ourselves. But when we LIVE it, and EMBODY what we are teaching (like Paul Martinelli has done) and what I am striving to do, it takes the words in each chapter to greater heights. So with gratitude to Paul Martinelli, who has created a valuable Sales Training Program, based on this timeless book, here is my attempt at covering Napoleon Hill’s Think and Grow Rich book, for the Sales Professional, and I couldn’t have produced this episode, without Paul’s teachings. Let’s now look at the first 10 important chapters from Napoleon Hill’s Think and Grow Rich, through the lens of making our 2026 our Best Year ever, as well as to connect each principal for the salesperson. And you don’t need to be in sales for these principles to work for us. Think and Grow Rich for Sales How Inner Mastery Becomes Sales Results Inspired by Think and Grow Rich Through a modern neuroscience + sales lens Chapter I: The Power of Thought Applied to Sales Why Sales Outcomes Begin in the Mind Core Idea: Sales performance is a reflection of expectation and belief first, not effort alone. What you think and believe about your ability, your product, and your outcome directly determines how you show up—and how others respond to you. Sales Applications Your internal dialogue sets your sales ceiling “Hoping” for results programs hesitation and inconsistency Expectation + emotion = outcome Listener Takeaway You don’t get the sale you want. You get the sale you expect—the one you truly believe you can achieve. You get the sale you expect. The one you actually believe you can achieve. REVIEW OF CHAPTER I — “The Power of Thought” Edwin C. Barnes: The Man Who Thought Himself into Partnership with Thomas Edison In Chapter I of Think and Grow Rich, Napoleon Hill introduces us to Edwin C. Barnes, a man who achieved something extraordinary—not through money, connections, or credentials—but through the power of his thought. Barnes held a single, unwavering vision: to work with Thomas Edison—not for him, but with him. This was an audacious goal. Barnes did not know Edison personally. He lacked money, influence, and even the funds to comfortably pay for the train fare to New Jersey. Yet none of these obstacles altered his decision. Hill explains that Barnes did not wish for this partnership. He decided it would happen. When Edison later recalled their first meeting, he described Barnes standing before him looking like an ordinary tramp—but said there was something unmistakable in the expression of his face: “There was something in the expression of his face which conveyed the impression that he was determined to get what he had come after.” (Chapter I, p. 2, TAGR) Edison did not see wealth, polish, or preparation. He saw initiative, faith, and the will to win—and that was enough. Barnes brought no money to the table. No résumé. No formal value proposition. But he carried something far more powerful: a clear vision, unwavering belief, and a level of certainty that Edison could feel. Hill later writes that Barnes’ “bulldog determination” and persistence with a single desire was destined to mow down all opposition and bring him the opportunity he sought. Barnes did not retreat when months passed and nothing happened. He did not say, “What’s the use?” He did not downgrade his goal to something more “reasonable.” He held the vision until reality caught up with it. Why This Matters for Sales To understand why Edison trusted Barnes, we must understand something critical: Thought carries frequency. Belief has energy. Certainty is felt long before it is spoken. Edison did not evaluate Barnes based on where he was. He responded to where Barnes knew he was going. Barnes was already operating on the frequency of partnership—not employment. And Edison recognized it. “When one is truly ready for a thing, it puts in its appearance.” (Chapter I, p. 3, TAGR) Barnes was ready. Putting Chapter I into Action for Sales Look at the image in the show notes illustrating levels of frequency of thought—where the physical, intellectual, and spiritual worlds intersect like the colors of a rainbow. Think of each level as a different radio station. To hear the station you want, you must tune your mind to that frequency. If you receive your 2026 sales goal and your immediate thought is: “There’s no way I can do this,” then that is the frequency you are broadcasting. You are not tuned to the level where that goal exists. You cannot reach a destination using the same level of thinking that created your current results. This is why Marshall Goldsmith’s principle holds true: What got you here won’t get you there.[iii] The Key to Chapter I: Unwavering Belief Napoleon Hill makes this unmistakably clear: “When a person really desires a thing so deeply that they are willing to stake their entire future on a single turn of the wheel to get it, they are sure to win.” (Chapter I, p. 2, TAGR) Barnes staked his future on belief. Sales excellence requires the same commitment. A 5-Step Sales Application Framework to Apply Chapter 1 STEP 1 When your sales goal is set, ask yourself honestly: Do I believe I can achieve this? STEP 2 If belief is present, create a clear, actionable plan—and commit to following it consistently. STEP 3 If belief is not present, seek out someone who has already achieved the result. Borrow their certainty. Follow their guidance exactly. STEP 4 Once belief is established, take daily action. There is no wishing—only disciplined effort backed by belief. STEP 5 Monitor not just results, but your level of belief. When belief wavers, behavior follows suit. When behavior wavers, results disappear. Final Thought for Chapter 1 Edwin C. Barnes did not succeed because he was lucky. He succeeded because he thought differently—and held that thought long enough for reality to align with it. He jumped to an entirely new frequency with this belief. Sales mastery begins the same way. Not with tactics. Not with scripts. But with the Power of Thought Backed by Belief. Chapter II: Desire From Wanting Sales to Demanding Results Core Idea: Desire must be emotionally charged and specific. Sales Application: Turning vague quotas into emotional targets Why clarity eliminates hesitation Selling with intention vs need Listener Takeaway: Vague goals create vague results.   REVIEW OF CHAPTER II: DESIRE — The Starting Point of All Achievement Chapter II of Think and Grow Rich brings us to the engine behind every meaningful result: Desire. Napoleon Hill makes this unmistakably clear: “All achievement begins with an idea.” But not every idea becomes reality. Only ideas fueled by burning desire become reality. Hill describes Edwin C. Barnes’ desire as something very specific: “It was not a hope. It was not a wish. It was a pulsating desire which transcended everything else. It was definite.” (Chapter II, p. 19, TAGR) Barnes did not hope to work with Thomas Edison. He did not wish it might happen someday. He expected it. At the time, there was no evidence this partnership would ever exist. Barnes and Edison were not in conversation. There were no guarantees. No proof. No visible path. And yet Barnes committed to the idea anyway. That’s the nature of true desire: It moves before evidence appears. Going from where you are now to where you want to go is always a process—and at the beginning of that process, desire often feels irrational, private, even uncomfortable to say out loud. That doesn’t make it wrong. It makes it powerful. Why This Matters for Sales In sales, desire drives behavior. You don’t need to know how you’ll hit your goal at the beginning. You only need to know what you want and why you want it. The “how” always reveals itself after this commitment. This is something my mentor Bob Proctor emphasized constantly. When I moved from Canada to the United States in 2001, I had no clear roadmap. I didn’t know exactly how it would work. But I had clarity of desire—and that was enough to begin. The way was shown… Along with obstacles. Many of them. That’s always how it works. Obstacles are not signs you’re off track. They are part of the process. Desire and Sales Frequency What does DESIRE have to do with SALES SUCCESS? Here’s the key sales translation: Hesitation does not exist at the same frequency as certainty. It’s this certainty (or burning desire) that we will need. When desire is weak: You hesitate You soften your language You sell with need instead of intention When desire is strong: Clarity replaces doubt Energy becomes steady Certainty becomes transferable to those you are speaking to Ask yourself honestly: Do I have the same burning desire in my sales goals that Edison saw in Barnes’ eyes? Because others can feel it—just as easily as they can feel when it’s missing. Desire radiates. Hesitation leaks. And buyers will respond accordingly. Burning the Ships Hill offers one of the most powerful principles in the book in this chapter on Desire: “Every person who wins in any undertaking must be willing to burn their ships and cut all sources of retreat.”(Chapter II, p. 21, TAGR) Barnes did this when he traveled to New Jersey to meet Edison. I did this when I left Toronto for the United States in 2001. There was no “going back if it didn’t work.” Burning the ships forces alignment. And this connects directly to a later chapter: Decision. The Latin root of the word decision means “to cut.” When you decide, you cut off retreat. You look at your sales goal and see no acceptable outcome other than its achievement. That level of commitment changes how you show up every single day. The Six Steps to Achieve Any Goal (Chapter II) Next in this Chapter, Napoleon Hill outlines six steps designed to impress desire directly into the subconscious mind. Though written about money, (in the book) these steps apply to any goal, including sales. These are the steps I personally keep visible—and that leaders like American Businessman Grant Cardone practice daily. The Six Steps Write a clear description of what you want. You must know exactly where you’re going. What is your sales goal? Decide what you’re willing to give in return. There is no such thing as something for nothing. You will give up something of lower value to gain something greater. (I never understood this until I watched others with their achievements. Sometimes it’s giving up time, or watching Netflix, or something like that. You give up something of a lower nature, to receive what it is that you want). Set a definite date. Desire without a timeline remains a wish. Create a clear action plan. Begin immediately—ready or not. Write the plan out in detail. Clarity strengthens commitment. Read it twice a day. As you read, see, feel, and believe yourself already in possession of the goal. (Chapter II, p. 23, TAGR) This sounds simple—but not easy. Most people won’t do it consistently. That’s why most people won’t get these extraordinary results. Listener Takeaway Vague goals create vague results. Sales success begins the moment desire becomes: clear emotionally charged and non-negotiable Final Thought — Chapter II: Desire Desire is not motivation. It is not excitement. It is not ambition. Desire is commitment before evidence appears. When your desire is strong enough: hesitation disappears clarity sharpens certainty becomes visible And when certainty is visible, others respond to it. Sales does not reward the most talented. It rewards the most committed. Everything that follows in Think and Grow Rich rests on this foundation. If desire is weak, nothing else works. If desire is strong, the rest becomes possible. Chapter III: Faith Certainty Is the Real Close Core Idea: Faith is belief made visible through certainty. Sales Application: Why buyers borrow certainty from the salesperson Confidence vs arrogance How belief softens objections Listener Takeaway: Buyers don’t borrow certainty from products. They borrow it from you.   REVIEW OF CHAPTER III: FAITH How Do We Develop Faith? Napoleon Hill defines faith clearly and practically: “Faith is a state of mind which may be induced, or created, by affirmations or repeated instructions, through the principle of autosuggestion.” (Chapter III, p. 46, TAGR) Faith is not something you wait for. It is something you train. We develop faith by following the six steps outlined in Chapter 2 of Think and Grow Rich: writing our goals and reading them aloud every day—twice a day—until the idea moves from the conscious mind into the non-conscious mind through autosuggestion. This is a process. If you have never read your goals out loud before, it may feel uncomfortable at first. When I started, I remember closing my office window, worried my neighbors might think I was crazy. In the beginning, the words can feel awkward and forced. But with repetition, something changes. Your words begin to flow more easily. Your tone becomes confident. And eventually, what once felt unnatural starts to feel true. Our goals begin living with and through us. Hill instructs us to read our goals: “As if you were already in possession of them.” (Chapter III, p. 48, TAGR) A simple way to do this is to begin with the statement: “I am so happy and grateful now that…” and then state your goal clearly—whether it’s a sales target or any other objective you are working toward.   Faith, Autosuggestion, and Something Bigger This is often the point where people bring their own beliefs into the process. If you believe—as I do—that there is something greater than yourself at work in the world, you will feel it here. Hill called it Infinite Intelligence. Others may call it God, Spirit, or Universal Intelligence. Hill wrote: “Faith is the element, the ‘chemical’ which, when mixed with prayer, gives one direct communication with Infinite Intelligence.” (Chapter III, p. 49, TAGR) Regardless of what you call it, the experience is the same: faith grows when belief is repeatedly impressed upon the mind. And this is critical: We must have faith in our dreams, not in our doubts.   Faith Applied to Sales In sales, faith shows up as certainty. Buyers do not buy certainty from products. They borrow it from the salesperson. This is where many people get confused. Faith is not arrogance. Arrogance is loud and brittle. Faith is calm, grounded, and steady. When you believe in: yourself the value you bring and the outcome you’re guiding someone toward your certainty becomes transferable. And when certainty is present, objections soften. Not because you argue them away—but because belief replaces resistance. How Faith Becomes Unwavering To build unwavering faith, Hill’s principles point us to three realities: You must move through the Terror Barrier of Fear. Faith grows when your conscious and non-conscious minds begin to align. Fear appears first—but it does not get the final word. Faith strengthens through repetition. Writing and repeating your goals daily through autosuggestion gradually reshapes belief. Faith grows fastest when focused on one clear idea. Pick one goal. Take action toward it. Each step builds self-confidence, self-awareness, and self-esteem. Over time, belief takes hold. One day, you’ll look back at the early version of yourself—the one who hesitated, doubted, or felt unsure—and you’ll realize how far you’ve come. I talk about this idea often. It’s like adding red food color drops into a cup of water. In the beginning, it’s hard to see any change in the color of the water. But over time, with persistent action, the glass of water eventually changes color. And you’ll look back and be grateful you moved forward past fear. Listener Takeaway Buyers don’t borrow certainty from products. They borrow it from you. Final Thought — Chapter III: Faith Faith is not pretending. It is not positive thinking. And it is not blind optimism. Faith is certainty trained through repetition. When belief becomes strong enough, it changes how you speak, how you act, and how others respond to you. Sales closed do not happen at the end of the conversation. They happen the moment certainty is felt. And certainty begins inside you. REVIEW OF CHAPTERS I–III The Foundation of Sales Mastery To review and conclude this special review of Napoleon Hill’s Think and Grow Rich, through the lens of a salesperson, we covered the first three chapters of Think and Grow Rich that form a complete inner foundation. Together, they explain why sales success begins long before tactics, scripts, or strategies ever matter. Before there is action, there is belief. Before belief, there is desire. And before desire, there is thought. Napoleon Hill does not begin this book with techniques. He begins with identity and inner alignment. For sales professionals, these chapters explain why results are not random—and why performance is always an inside-out process. Chapter I — The Power of Thought Why Sales Outcomes Begin in the Mind Chapter I introduces the central premise: Thought is creative. Through the story of Edwin C. Barnes, Hill shows us that success begins when a person decides what they want and holds that thought with unwavering persistence—long before evidence appears. Barnes did not hope to work with Thomas Edison. He decided it would happen. Despite having no money, no relationship, and no visible path, Barnes carried himself with such certainty that Edison felt it immediately. Edison did not respond to Barnes’ circumstances—he responded to Barnes’ state of mind. Sales Application: Sales performance reflects what you expect, not what you wish for. Your internal dialogue: sets your confidence level shapes your tone determines whether you lead or hesitate You don’t get the sale you want. You get the sale you expect—the one you truly believe is possible. Chapter II — Desire From Wanting Sales to Demanding Results If thought sets direction, desire supplies the fuel. In Chapter II, Hill makes a critical distinction: Desire is not hope. It is not wishing. It is not motivation. True desire is emotionally charged, specific, and definite. Barnes’ desire to work with Edison was not casual or negotiable. It was what Hill called a burning desire—so strong that Barnes was willing to stake his future on it. Sales Application: Desire determines behavior. When desire is vague: goals feel optional hesitation increases selling comes from need When desire is clear and emotionally anchored: confidence sharpens clarity replaces doubt certainty becomes visible Vague goals create vague results. Sales success accelerates the moment desire becomes non-negotiable. Chapter III — Faith Certainty Is the Real Close Chapter III explains how desire becomes believable: through faith. Hill defines faith not as blind belief, but as a trainable state of mind, developed through repetition and autosuggestion. Faith is belief made visible through certainty. By writing goals clearly and reading them aloud daily—as if already achieved—belief moves from the conscious mind into the non-conscious mind. Over time, certainty replaces doubt. Sales Application: Buyers do not borrow certainty from products. They borrow it from the salesperson. Faith shows up in sales as: calm confidence (not arrogance) steady tone authority without pressure When faith is present, objections soften—not because they’re argued away, but because certainty dissolves resistance. How Chapters I–III Work Together These chapters are not separate ideas. They form a sequence: Thought sets direction Desire creates commitment Faith produces certainty Without thought, there is no aim. Without desire, there is no momentum. Without faith, there is no follow-through. Sales mastery begins here—not with what you say, but with who you are being when you say it. Final Integrated Insight (Chapters I–III) Sales does not reward effort alone. It rewards clarity, commitment, and certainty. When: your thoughts are aligned your desire is definite and your faith is trained your results begin to change—often before your strategy does. Because at the highest level, sales is not a transaction. It is the transference of emotion. And the primary emotion is certainty. With gratitude to close out our review of Chapters 1-3 of Think and Grow Rich dedicated to the salesperson, we bring our credit to Paul Martinelli, who has helped me to understand not only the entire book, for our first review, but to now take this book, and apply it for success in the sales industry. I hope you have enjoyed this angle of this timeless book, and we will see you in a few days for PART 2 of this review, where we will cover the next 3 chapters of Think and Grow Rich. See you soon!   RESOURCES: Neuroscience Meets Social and Emotional Learning Podcast EPISODE #190  PART 1 “Making 2022 Your Best Year Ever”  https://andreasamadi.podbean.com/e/think-and-grow-rich-book-review-part-1-how-to-make-2022-your-best-year-ever/ Neuroscience Meets Social and Emotional Learning Podcast EPISODE #191    PART 2 on “Thinking Differently and Choosing Faith Over Fear”  https://andreasamadi.podbean.com/e/think-and-grow-rich-book-review-part-2-how-to-make-2022-your-best-year-ever-by-thinking-differently-and-choosing-faith-over-fear/   Neuroscience Meets Social and Emotional Learning Podcast EPISODE #193    PART 3 on “Putting Our Goals on Autopilot with Autosuggestion and Our Imagination”   https://andreasamadi.podbean.com/e/think-and-grow-rich-book-review-part-3-using-autosuggestion-and-your-imagination-to-put-your-goals-on-autopilot/   Neuroscience Meets Social and Emotional Learning Podcast EPISODE #194    PART 4 on “Perfecting the Skills of Organized Planning, Decision-Making, and Persistence” https://andreasamadi.podbean.com/e/think-and-grow-rich-book-review-part-4-on-perfecting-the-skills-of-organized-planning-decision-making-and-persistence/   Neuroscience Meets Social and Emotional Learning Podcast EPISODE #195    PART 5 [xxviii] on “The Power of the Mastermind, Taking the Mystery Out of Sex Transmutation, and Linking ALL Parts of the Mind” https://andreasamadi.podbean.com/e/think-and-grow-rich-book-review-part-5-on-the-power-of-the-mastermind-taking-the-mystery-out-of-sex-transmutation-and-linking-all-parts-of-our-mind/   PART 6 “In Memory of the Legendary Bob Proctor: The Neuroscience Behind the 15 Success Principles in Napoleon Hill’s Think and Grow Rich book”   https://andreasamadi.podbean.com/e/the-neuroscience-behind-the-15-success-principles-of-napoleon-hill-s-classic-boo-think-and-grow-rich/   REFERENCES [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #190 PART 1 “Making 2022 Your Best Year Ever”  https://andreasamadi.podbean.com/e/think-and-grow-rich-book-review-part-1-how-to-make-2022-your-best-year-ever/ [ii]Study Think and Grow Rich with Paul Martinelli  https://yourempoweredlife.com/think-and-grow-rich/ [iii] What Got You Here, Won’t Get You There: How Successful People Become Even More Successful by Marshall Goldsmith, June 12, 2008  https://www.amazon.com/What-Got-Here-Wont-There/dp/1846681375  

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

Join Andrea Samadi as she reviews Dr. Shane Creado’s insights on why sleep is a core pillar of brain health, how chronic sleep deprivation harms reaction time, inflammation, pain perception, and why children pay the highest price. Learn practical sleep strategies—consistent schedules, light management, wind-down routines—and how the Silva Method’s mind-training can deepen restorative sleep for athletes, high performers, and families. Welcome back to SEASON 14 of The Neuroscience Meets Social and Emotional Learning Podcast, where we connect the science-based evidence behind social and emotional learning and emotional intelligence training for improved well-being, achievement, productivity and results—using what I saw as the missing link (since we weren’t taught this when we were growing up in school), the application of practical neuroscience. I’m Andrea Samadi, and seven years ago, launched this podcast with a question I had never truly asked myself before: (and that is) If productivity and results matter to us—and they do now more than ever—how exactly are we using our brain to make them happen? Most of us were never taught how to apply neuroscience to improve productivity, results, or well-being. About a decade ago, I became fascinated by the mind-brain-results connection—and how science can be applied to our everyday lives. That’s why I’ve made it my mission to bring you the world’s top experts—so together, we can explore the intersection of science and social-emotional learning. We’ll break down complex ideas and turn them into practical strategies we can use every day for predictable, science-backed results. This week, we move onto PART 2 of our review of EP 72[i] with Shane Creado, MD and his book Peak Sleep Performance for Athletes recorded back in July of 2020. In PART 1[ii], we covered: How strategic napping, morning brain habits, and even the Silva Method all work together to reset your brain, boost performance, and transform your health from the inside out. Today, PART 2 we will continue with our review, diving a bit deeper into sleep deprivation and its impact of performance (whether you are an athlete, or just someone looking to improve productivity). PART 3, next week, we will go a bit deeper into the impacts of concussions and brain injuries on our sleep and performance. Just a reminder: Dr. Creado is a double board-certified sleep medicine doctor and psychiatrist who practices functional sleep medicine, integrative psychiatry, and sports psychiatry. He brings all of these specialties together to uncover the underlying factors that sabotage our sleep and then treats them comprehensively, helping people to achieve their health and performance goals with sleep at the forefront As we work through our reviews, we will spend a considerable amount of time on this important health staple that’s scientifically proven to boost our physical and mental health. For today’s EP 379, and PART 2 of our review of our 2020 interview with Dr. Shane Creado, we will cover: ✔ Sleep as a core pillar of health according to Dr. Shane Creado, author of Peak Sleep Performance for Athletes. ✔ Sleep deprivation is a national crisis and kid’s pay the highest price. ✔ 7 Well-Known Tips for Improving Sleep ✔ Applying the Silva Method to Reset and Improve Our Sleep ✔ Important sleep tips for athletes and high performers   Let’s go back to 2020 and revisit what Dr. Creado had to say about sleep. CLIP 1 — Why Sleep Is Non-Negotiable for Brain Health Short Explanation: In Clip 1, Dr. Shane Creado explains that sleep is a foundational pillar of brain health, equal in importance to exercise and nutrition. He emphasizes that without optimizing sleep, it is impossible to truly optimize learning, emotional regulation, focus, or performance. Dr. Creado highlights that chronic sleep deprivation is widespread in the U.S., often unnoticed, and especially damaging for children—where lack of deep sleep suppresses growth hormone, increases obesity risk, and raises the likelihood of developing mental-health challenges later in life. His message is clear: when sleep improves, the entire “fabric” of life and health begins to change. VIDEO 1 – Click Here to Watch In our next video clip from Dr. Creado, I ask him to dive deeper into optimizing our brain health with a quote from his book that reads “your brain health and sports performance cannot be optimized unless your sleep is optimized. And once this is achieved your quality of life will skyrocket. When you sleep well, the fabric of your life will change. And when this happens, it will have a ripple effect.” This sounds like a simple concept, but for those of us who have been working on improving this pillar, we know it’s one of those concepts that easier said, than done. Let’s hear Dr. Creado’s thoughts on my question- And Dr. Creado replied that “sleep is one of the pillars of brain health along with exercise and nutrition. And we need to make sure we’re getting the right amount of sleep. Most adults and most teenagers don’t know about this but a vast majority, 70 million Americans suffer from a sleep problem. And way more than those suffer from sleep deprivation, chronic sleep deprivation. If a child is deprived of sleep, their growth hormone levels will be suppressed because deep sleep is where growth hormone levels peak, so basically you are going to be stunting your growth. Over 80% of kids who are sleep deprived go on to develop obesity. There’s a huge overlap between kids who are chronically sleep deprived who manifest mental health conditions later in life.” 🌙 KEY TAKEAWAYS FROM DR. CREADO’S CLIP We will review these take-aways, (many that are well-known- as a reminder to close any gaps we might have with our sleep) and then we will add a new spin, as we tie the popular Silva Method into these tips, for ALL of us to take our sleep to new heights.   We just received our 2025 Spotify Wrapped stats, (this gives us insight into our listeners who tune in via Spotify over the past year) and The Silva Method, (from 2022) holds the top spot again for listeners for a 3rd year in a row.     This is important for me to notice what is important to YOU, the listener, so when appropriate, I will link the popular Silva Method, to our content. Sleep is a Core Pillar of Brain Health Along with exercise and nutrition, sleep forms the foundation of cognitive health. Without optimized sleep, you cannot optimize brain function, learning, focus, emotional regulation, or performance. Sleep Deprivation Is a National Crisis 70 million Americans suffer from a sleep disorder. Many more live in a state of chronic sleep deprivation without realizing it. It wasn’t until Dr. Creado looked at my brain scan from Amen Clinics just a few months AFTER this episode in 2020,  and told me that I had the pattern of a sleep deprived brain, did I start to get serious about improving this important health staple. Children Pay the Highest Price Kids deprived of deep sleep have suppressed growth hormone → which literally stunts physical growth. 80% of sleep-deprived children develop obesity. Chronic sleep loss in childhood is strongly linked to later mental-health challenges. Sleep Changes the “Fabric of Your Life” When sleep improves, every system of the body and brain recalibrates. Relationships, mood, decision-making, energy, learning, and performance all rise. ✅ TIPS TO PUT THESE IDEAS INTO ACTION 1. Target the Right Sleep Amount Adults: 7–9 hours Teens: 8–10 hours Kids: 9–12 hours Track for ONE WEEK and see what you notice. There are many different ways you can track sleep, with wearable devices, or even through your iPhone. 2. Build a Pre-Sleep “Wind-Down Ritual” (20–30 min) A short, consistent routine signals the brain it’s time to shut down. Examples: Dim lights Light stretching Hot shower Reading 4–7–8 breathing No emotional conversations, no rumination 3. Protect Your Light Environment Light controls melatonin. Morning: Seek 5–10 minutes of natural sunlight. Night: Reduce screens or use night mode 1–2 hours before bed. Keep the bedroom dark, cool (65–67°F), and quiet. 4. Keep a Consistent Sleep/Wake Schedule Even on weekends. This stabilizes your circadian rhythm and improves the quality of deep sleep. This is my area of strength with sleep. I go to bed the same time every day (Monday-Sunday) and wake up the same time no matter what day of the week it is. On the rare days I stray from this routine, everything turns upside for me, so I work hard on keeping this consistency. 5. Strengthen Deep Sleep (Where the Magic Happens) Deep sleep boosts: Growth hormone Memory consolidation Emotional regulation Cellular repair To increase deep sleep: Exercise in the morning or early afternoon Keep caffeine cutoff at 2:00 p.m. Don’t eat heavy meals late at night Cool the room 6. Watch for Red Flags (Especially in Kids) Difficulty waking Mood swings Falling asleep in class Attention problems Weight gain Frequent illness These are often sleep issues in disguise. 7. Use a Simple Nighttime “Audit” Each night, ask yourself: What time did I go to bed? What disrupted my sleep? What will I change tomorrow? TAKING OUR SLEEP TO THE NEXT LEVEL WITH THE SILVA METHOD Many of these TIPS we have heard already and the key is to keep track of where you are able to make improvements. Let’s add the popular Silva Method to our Sleep Reset Routine, and see how we can take our sleep even deeper. The Silva Method was covered in our most downloaded 4 PART Series[iii] based on the work of Jose Silva, and this one Series was streamed 999% more than any other episode we have created in the 7 years we have been hosting this podcast.   🌙THE SILVA METHOD SLEEP RESET (2–3 Minutes) Neuroscience + Mind Training for Better Sleep 🧠 1. Alpha Entry (3–2–1) Shift your brain from beta → alpha → theta for natural sleep pathways. Close your eyes. Slow breath in… slow breath out. Count down: 3… “My body relaxes.” 2… “My mind becomes calm.” 1… “I enter my ideal level for sleep.” On “1,” imagine a warm wave of relaxation dropping you into Alpha. When I’m tired, and I lay down to go to sleep, after practicing this method for many years now, I can actually feel when I’ve hit that Alpha Sleep State. This is a magical place, and if you don’t do anything else with this state, it’s a great place to find a place of calm, before you drift off to sleep. 💬 2. Subconscious Programming Use intention-based language to direct the mind: “Tonight my brain resets. I will wake restored.” (whatever it is you want to solve or work on) Let this intention sink deeply into the subconscious. 🌫 3. Release & Clear Use the Silva Command Technique: “I now release the day. All tension dissolves. Only calm remains.” Picture the entire day evaporating like mist. 💤 4. Deep Sleep Visualization Guide your brain toward deep, restorative sleep. Visualize: Your body sinking into the mattress Your breath becoming slow and rhythmic Brain waves shifting toward deep delta Cells repairing and your mind rebooting (from head to toe). Affirm: “I sleep deeply. My brain resets. I wake renewed.” 5. Morning Installation Anchor tomorrow’s outcome. See yourself waking: Calm Clear Sharp Energized Say: “Calmness, Peace, Clarity, a Sharp and Energized Mind and Body is my reality.” 😴 6. Drift Deeper Take three slow breaths. With each exhale, whisper internally: “Deeper…” “Deeper…” “Deeper…” Let your body float down like warm sand — easing naturally into theta → delta for true restorative sleep. If you have not yet listened to our 4 PART Series on The Silva Method, and its benefits, I highly encourage you do this. Deeper sleep is only one of the benefits of The Silva Method. 🌙 SILVA METHOD SLEEP RESET — FOR KIDS Since Dr. Creado mentioned that our children pay the highest price for sleep deprivation, I thought it would be important to cover how any of us can teach The Silva Method to our kids. ((I won’t read this out loud for this episode, but you can go to the show notes if you would like to apply this method to your children for their bedtime routine). This is a reminder for all of us to not forget that Jose Silva created this method originally when he was working with radios and electronic circuitry to improve his children’s learning. I can only imagine how motivated he was, because when our children are little, most of us as parents would do anything to set our kids up for success. We read books, gain new ideas and theories and work on implementing them. Silva’s Mind Control Theory, is backed by science, and as Dr. Creado reminded us, it’s important for our children to get the right amount of sleep for their growth hormones, let alone their mental and physical health. To Implement The Silva Method for Your Kids: (A calm, magical bedtime routine you can read aloud) 1. Set a Simple, Positive Intention “Tonight I sleep deeply. My body rests, my mind feels happy, and I wake up ready for a new day.” (For younger kids: “Tonight I will sleep like a peaceful superhero.”) 2. The Kid-Friendly Alpha Countdown (3–2–1) Say softly: “Close your eyes and take a slow breath. Now we’re going to do the magic countdown: 3 — My body gets soft like a teddy bear 2 — My mind becomes calm and quiet 1 — I’m in my cozy dream place” This moves them from beta → alpha, just like the adult version, but in child-safe imagery. 3. Release the Day (Silva “Command Technique”) “Anything from today that was busy or noisy — we let it float away like a balloon into the sky.” Kids respond beautifully to metaphors involving movement and release. 4. Create Their Dream Scene (Silva Visualization Step) Guide them to gently imagine: A safe, cozy place Soft lights Warm blankets Their favorite animal or character sitting beside them Stars twinkling above Then say: “Your brain and body are getting sleepy in the best way.” 5. Program the Sleep Use Silva-style subconscious messaging: “You’re safe. You’re loved. Your body knows exactly how to sleep deeply. Every minute you sleep, you grow stronger, smarter, and calmer.” This is especially powerful for kids who struggle with anxiety or nighttime restlessness. 6. Install the Morning Result “Imagine waking up tomorrow with a big smile, your body full of energy, and your mind ready to learn and play.” This anchors the beneficial outcome in their subconscious. 7. Drift Into Sleep “Take a slow breath in… and now breathe out like you’re blowing out a candle.” Do this 3 times. Then repeat softly: “Deeper… Deeper… Deeper…” Their nervous system will naturally shift toward theta and then delta. Try the Silva Method with your children and see how they respond.  I didn’t practice this method with my kids when they were little, but I did give them an intention of health and well-being EVERY night, before they went to sleep. Sometimes out loud, and sometimes I would just think this to send my kids off to sleep with good intentions. I would say “You will sleep well tonight, and wake up, and have an incredible day tomorrow. You will accomplish ALL of your goals and dreams, and live a happy and healthy life.” I do believe the words we say out loud, and even think, can impact our results and if our children pay the highest price with their sleep, it’s worth trying something, especially when your children are young, to create the habit of drifting soundly off to sleep. CLIP 2 — How Sleep Deprivation Increases Risk and Injury Short Explanation: In Clip 2, Dr. Creado focuses on the real-world consequences of chronic sleep deprivation, particularly for athletes but applicable to everyone. He explains that a sleep-deprived brain operates on reduced capacity—reaction times slow, awareness drops, inflammation rises, stress hormones increase, and pain perception becomes amplified. This makes the brain more fragile and more vulnerable to injury. Even small sleep deficits can significantly increase risk, especially when reaction time and awareness are critical. Dr. Creado reframes sleep as protection: when sleep is inadequate, both performance and safety are compromised. VIDEO 2 Click Here to Watch In our second video clip with Dr. Creado, he reminds us that “if you are sleep deprived, and you are an athlete for example, your brain is already running on fumes, basically, and your reaction times will be reduced if you are chronically sleep deprived. And I mean that depends on how much sleep each person needs. So if you are getting 7 hours at night, and you think you’re great, but your brain needs 9 hours of sleep, you’re still sleep deprived. So you’ll have more inflammation, less protective hormones, more stress hormones, lower pin tolerance. So if you perceive pain to be 5/10 if 10 is the worst pain that you could have, with sleep deprivation you’ll perceive your pain to be 8/9 out of 10. All these factors are already there if someone is chronically sleep deprived. And then their reaction times are reduced, they don’t see the guy coming at them out of the corner of their eye, BOOM, they’re hit, so their brain is more vulnerable already, more fragile, so their symptoms will be more severe.” ✅ KEY POINTS FROM DR. CREADO (CLIP 2) 1.Sleep deprivation slows brain reaction time When you are chronically sleep deprived, your brain operates on reduced capacity. Reaction time, awareness, and peripheral vision are all impaired—raising the risk of injury, especially for athletes. TIP TO IMPLEMENT Track reaction-based mistakes (missed cues, slower responses) during training or workdays. Treat reaction errors as a sleep signal, not a skill problem. Adjust training intensity on low-sleep days; prioritize recovery over performance. 2. Sleep needs are individual—not universal Feeling “fine” on 7 hours does not mean your brain is fully rested. If your brain needs 9 hours, anything less is still sleep deprivation. TIP TO IMPLEMENT Identify your true sleep need by tracking: Energy levels Focus Mood Pain sensitivity Aim for the minimum hours where all four improve, not just “acceptable” sleep. Increase sleep in 15–30 minute increments over 7–10 days to find your optimal range. I notice that when I have heavier training days, (when I run for more than 7 miles in the mountains) or days that my stress levels come in higher than usual, that my Whoop tracker will tell me that I need more sleep to compensate for the extra stress or strain that day. This was one of the most eye-opening concepts to me while tracking sleep. If you over train, it will show up eventually with injury, but also, as I started to track my blood results, inflammation from overtraining also showed up on a couple of my bio-markers. DHEA Sulfate Reading DHEA sulfate is an adrenal hormone that acts as our stress buffer. It balances cortisol and supports recovery. When DHEA-S is low, we worry about burnout. When it’s robust — even slightly elevated — it tells us the body is still adapting to sustained challenge. An elevated DHEA-S on its own doesn’t mean something is wrong. It can reflect high engagement, purpose-driven work, and a nervous system that’s still compensating well. What matters is whether we pair that output with intentional down-regulation — because resilience isn’t about pushing harder, it’s about recovering smarter.” This reading for me showed up in a blood test from May 2025 for me as “Out of Range.” I wondered, why is this test out of what is considered the “healthy range?” and this new feature on the Whoop app (that we will revisit on another episode) told me my blood test being out of range, was a reflection of chronic stress, or overtraining symptoms). Both of these factors impact my sleep need.  3. Chronic sleep loss increases inflammation and stress hormones Lack of sleep elevates inflammation, suppresses protective hormones, and increases cortisol—putting the brain and body in a constant stress state. TIP TO IMPLEMENT Protect sleep as an anti-inflammatory tool, not a luxury. Pair sleep with: Consistent sleep/wake times Reduced late-night screen exposure Calm pre-bed routines Think of sleep as your primary recovery supplement. 4. Sleep deprivation amplifies pain perception Pain feels significantly worse when sleep deprived. A moderate pain stimulus can register as severe pain due to reduced pain tolerance. TIP TO IMPLEMENT If pain feels unusually intense, check sleep first before assuming injury progression. Prioritize sleep during injury recovery or high-stress periods. Avoid pushing through pain after poor sleep—this increases risk, not resilience. 5. A tired brain is more vulnerable to injury Slower reaction times mean missed visual cues. The already-fatigued brain is more fragile, leading to more severe symptoms when injury occurs. TIP TO IMPLEMENT On low-sleep days: Reduce exposure to high-risk situations Emphasize form, awareness, and safety Coaches and leaders should screen for sleep, not just symptoms. Build sleep checks into return-to-play or high-performance decisions. 🧠 BIG PICTURE TAKEAWAY Sleep deprivation doesn’t just make you tired—it: Slows your brain Amplifies pain Increases inflammation Weakens reaction time Makes injury more severe Sleep is protection. Sleep is performance. Sleep is prevention. REVIEW & CONCLUSION – EPISODE 379 Peak Sleep Performance: Sleep as Protection, Performance, and Prevention (Part 2 of our review of EP 72 with Dr. Shane Creado, MD) In this episode, we returned to our 2020 interview with Dr. Shane Creado, a double board-certified sleep medicine physician and psychiatrist whose work sits at the intersection of functional sleep medicine, integrative psychiatry, and sports performance. His central message—now more relevant than ever—is clear: You cannot optimize brain health, athletic performance, or quality of life unless sleep is optimized first. In Part 1, EP 378, we explored how strategic napping, morning brain habits, and the Silva Method work together to reset the nervous system and support peak cognitive and physical performance. In Part 2, this week’s episode,  we went deeper—into why sleep is not just helpful, but protective, and why sleep deprivation has become one of the most urgent and under-recognized public-health crises of our time. 🧠 WHAT THIS EPISODE REINFORCED Dr. Creado reminded us that sleep sits alongside exercise and nutrition as a core pillar of brain health. When sleep breaks down, everything else follows—focus, learning, emotional regulation, reaction time, recovery, and resilience. We also revisited the reality: 70 million Americans suffer from sleep disorders. Millions more are chronically sleep deprived without realizing it. Children pay the highest price, with sleep loss impacting growth hormone, metabolism, weight, and long-term mental health. Perhaps most powerfully, Dr. Creado explained that sleep deprivation doesn’t just make us tired—it: Slows reaction time Increases inflammation Amplifies pain perception Raises injury risk Makes brain trauma more severe A tired brain is a vulnerable brain. And this applies not only to elite athletes—but to students, parents, educators, leaders, and anyone living in a high-pressure, always-on world. 🌙 WHY THE SILVA METHOD BELONGS IN THIS CONVERSATION As we reviewed familiar sleep tips—consistent schedules, light management, wind-down routines—we added a powerful layer: mind training. The overwhelming response to our Silva Method series (now our most-streamed content for the third year in a row) shows us something important: listeners want tools that help the brain shift states—quickly and intentionally. The Silva Method does exactly that by: Guiding the brain from beta → alpha → theta Activating the parasympathetic nervous system Reducing stress hormones Preparing the mind and body for deep, restorative sleep When paired with Dr. Creado’s science, the Silva Method becomes a bridge—connecting knowledge to action, and intention to biology. Sleep becomes something we train, not something we hope for. 👶 WHY THIS MATTERS FOR KIDS One of the most important takeaways from this episode is that children are the most vulnerable to sleep loss, and yet often the least protected from it. Teaching kids: How to calm their minds How to release the day How to visualize rest and safety is not just about sleep—it’s about self-regulation, emotional security, and long-term brain health. Whether through the Silva Method or simple bedtime intention-setting, we are shaping the internal environment our children grow up in—night after night. 🧩 THE BIG PICTURE This two-part review brings us back to a truth worth repeating: Sleep is not a luxury. Sleep is not optional. Sleep is the foundation. Sleep is: Protection against injury and burnout Performance fuel for focus, learning, and resilience Prevention against long-term physical and mental health challenges When sleep improves, the fabric of your life changes—and the ripple effects touch everything. As we continue building our roadmap through the Top Health Staples, sleep remains the pillar that holds them all together. If there’s one thing to take from Episode 379, it’s this: You don’t need to do everything perfectly— you just need to start protecting your sleep. And when science and mind training work together, better sleep becomes not just possible—but repeatable. We will see you next time with PART 3 of our review with Dr. Shane Creado. RESOURCES: Clip 1: Chronic Sleep Deprivation: Why Sleep is Non-Negotiable https://www.youtube.com/shorts/73LqJlL-Wx0 Clip 2: How Sleep Deprivation Increases Risk and Injury  https://www.youtube.com/shorts/CjQSm-O0tbU REFERENCES: [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #72 with Dr. Shane Creado on “Sleep Strategies that will Guarantee a Competitive Advantage.”  https://andreasamadi.podbean.com/e/dr-shane-creado-on-sleep-strategies-that-will-guarantee-a-competitive-advantage/   [ii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #378 PART 1 REVIEW with Dr. Shane Creado on “Unlocking Peak Performance With Strategic Napping: Science-Backed Tips”  https://andreasamadi.podbean.com/e/unlock-peak-performance-with-strategic-napping-%E2%80%94-science-backed-sleep-tips/   [iii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #261 PART 1 of Apply the Silva Method for Improved Intuition, Creativity and Focus. https://andreasamadi.podbean.com/e/a-deep-dive-with-andrea-samadi-into-applying-the-silva-method-for-improved-intuition-creativity-and-focus-part-1/

Episode 378 revisits Dr. Shane Creado’s science-driven advice on sleep, strategic napping, and why sleep is foundational for health, hormones, immunity, and performance. Learn practical nap protocols (10–20 minutes or 90-minute recovery naps), timing, environment tips, and how to protect your morning from cortisol-spiking habits like checking phones. The episode also shows how combining a short nap with the Silva Method — setting an intention and entering alpha — can boost creativity, insight, and problem-solving. It concludes with actionable routines to improve sleep consistency, support shift workers, and make sleep a strategy for better productivity and well-being. ✔Learn practical nap protocols (10–20 minutes or 90-minute recovery naps), timing, environment tips, and how to protect your morning from cortisol-spiking habits like checking phones. ✔The episode also shows how combining a short nap with the Silva Method — setting an intention and entering alpha — can boost creativity, insight, and problem-solving. ✔ It concludes with actionable routines to improve sleep consistency, support shift workers, and make sleep a strategy for better productivity and well-being. Welcome back to SEASON 14 of The Neuroscience Meets Social and Emotional Learning Podcast, where we connect the science-based evidence behind social and emotional learning and emotional intelligence training for improved well-being, achievement, productivity and results—using what I saw as the missing link (since we weren’t taught this when we were growing up in school), the application of practical neuroscience. I’m Andrea Samadi, and seven years ago, launched this podcast with a question I had never truly asked myself before: (and that is) If productivity and results matter to us—and they do now more than ever—how exactly are we using our brain to make them happen? Most of us were never taught how to apply neuroscience to improve productivity, results, or well-being. About a decade ago, I became fascinated by the mind-brain-results connection—and how science can be applied to our everyday lives. That’s why I’ve made it my mission to bring you the world’s top experts—so together, we can explore the intersection of science and social-emotional learning. We’ll break down complex ideas and turn them into practical strategies we can use every day for predictable, science-backed results. This week, in our review of EP 72 with Shane Creado, MD and his book Peak Sleep Performance for Athletes and will learn:  How strategic napping, morning brain habits, and even the Silva Method all work together to reset your brain, boost performance, and transform your health from the inside out. Clip 1: The Science of Strategic Napping In Clip 1, Dr. Shane Creado explains why every cell in the body follows its own circadian rhythm—and why humans were historically wired for polymodal sleep, with natural dips in alertness that make afternoon naps biologically appropriate. You’ll learn: Why the “post-lunch crash” is actually a melatonin rise, not just fatigue Why old advice to “avoid naps” is outdated How short, intentional naps can boost alertness, learning, mood, and performance The simple rules behind strategic napping: length, timing, and environment This clip lays the groundwork for using naps as a tool—not a crutch—for better brain function. Clip 2: Your Morning Cortisol Curve & Hidden Sleep Dangers Clip 2 shifts the focus to the first moments of your day. Dr. Creado warns that checking your phone the moment you wake up spikes cortisol and sends your brain into danger mode, increasing anxiety and disrupting emotional regulation for the entire day. You’ll also learn: Why shift work fragments DNA Why the WHO classifies shift work as a possible carcinogen How sleep protects your hormones, immune system, gut health, and long-term aging This clip reinforces that sleep is foundational biology, not optional or replaceable. How This All Connects to The Silva Method We close the episode by tying these insights back to our most-listened-to series—the Silva Method. Both Dr. Creado’s strategies and Silva’s techniques point to the same powerful truth: When we intentionally shift the brain into restorative states—through sleep, strategic napping, or Alpha/Theta training—we unlock higher performance, creativity, intuition, and emotional stability. You’ll see how: Strategic naps naturally guide the brain into Alpha and Theta brainwave patterns Morning routines that protect your cortisol curve mimic Silva’s “mental housecleaning” Sleep resets the brain in the same way Silva exercises reset focus, clarity, and intuition Both methods teach us to work with the brain, not against it Together, the science of sleep and the mental training of Silva give you a complete framework for building peak performance from the inside out. Episode 378: Featuring Dr. Shane Creado (Integrating the Silva Method[i] for Increased Creativity-Nap Integration) For today’s Episode 378, we continue with our review of past episodes as we make connections to prior learning with whatever it is that we are currently working on this year. I’ll create a roadmap at the end of this season so this pathway will make sense to us (I hope!) as we piece together important parts of our success puzzle and begin to bring them to life. As we review these episodes, you’ll notice that around the time of the pandemic, around 2020, our interviews took a turn towards health and wellness, and to stay on track, I created a framework of our Top 5 Health Staples on Episode 87[ii], which eventually evolved into our Top 6 Health Staples when we added stress reduction to help us to boost our physical and mental health. This week, we’re going back to one of my favorite interviews with the inspiring Dr. Shane Creado, who we first met on EP 72[iii] in July 2020 on the topic of “Sleep Strategies that Will Guarantee a Competitive Advantage.” Dr. Creado is a double board-certified sleep medicine doctor and psychiatrist who practices functional sleep medicine, integrative psychiatry, and sports psychiatry. He brings all of these specialties together to uncover the underlying factors that sabotage our sleep and then treats them comprehensively, helping people to achieve their health and performance goals with sleep at the forefront. To quickly review his background: Dr. Creado completed an undergraduate degree in physical therapy, went on to earn his MD, and then completed a fellowship in Sleep Medicine at the University of Wisconsin, recognizing the huge overlap between sleep and psychiatric issues. He believes in optimization, not normalization, and devotes his work to optimizing brain health in professional athletes, executives, and anyone interested in peak performance. We did a deep dive into his book Peak Sleep Performance for Athletes: The Cutting-Edge Sleep Science That Will Guarantee a Competitive Advantage on EP 71[iv] so that, when he came on EP 72, we could maximize our time together, by asking the most practical questions to help all of us move the needle with our sleep. How did I come across Dr. Creado? I first heard him on Dr. Daniel Amen’s Brain Warrior’s Way Podcast, since he worked closely with Dr. Amen at that time. At that point I was just beginning to learn how to track and improve my own sleep. This conversation with him actually happened about a year before our interview with Dr. Kristin Holmes,[v] VP of Performance Science at WHOOP, and before I began officially measuring my sleep data with a wearable device. A few months after this interview, Dr. Creado reviewed my brain scan results from Dr. Amen’s Clinics and told me that my brain showed the same pattern as someone who was sleep deprived (which we shared on EP 84[vi]). That feedback sent me searching for what else I could do to improve this crucial health staple: sleep. This episode opened the door for me to meet many other leaders in health and wellness and ultimately led to our deep dive into the six health staples that are scientifically proven to improve our mental and physical well-being. This was all years before our popular series on The Silva Method[vii] (still our most-listened-to series on this podcast), where we covered how to improve our creativity and innovation with sleep, and also before our review of The Fisher Wallace Brain Stimulator[viii] that held the top spot for years (with the topic of improving sleep). But it all really began with conversations like this one—with Dr. Shane Creado—on achieving peak performance with our sleep. So let’s go back to March 2020 and revisit what Dr. Creado had to say about sleep. Clip 1: The Science of Strategic Napping VIDEO 1 – Click Here to Watch Dr. Creado reminds us that every cell in our body has its own circadian rhythm. When we understand this, it becomes clear what we need to do to support healthy sleep. He explains that historically, human sleep has been polymodal—people would sleep a few hours early in the night, wake for a bit, then sleep again in the early morning, and often nap in the afternoon. This pattern lines up with how melatonin behaves in the body: it rises at night, dips, and then shows a slight rise again in the afternoon. So when you feel sleepy after lunch, it’s not just the food—it’s your melatonin rising and your brain asking for a recharge. Key Takeaways from Dr. Shane Creado Dr. Creado challenges older sleep-hygiene advice that says to avoid naps altogether. In his words, that’s “pretty much wrong.” Naps can be incredibly helpful—as long as you’re strategic about them: Know how long you’re going to nap Be deliberate about when and where you do it These are the keys to strategic napping, which we’ll explore more as we revisit this powerful conversation. But first, let’s put strategic napping into action. Put These Tips into Action 1. Keep Your Nap Between 10–20 Minutes (Power Nap) Short naps prevent you from dropping into deep sleep. This helps you wake up refreshed—not groggy—and boosts alertness, memory, and mood. 2. Use the 90-Minute Cycle Only When Needed A full 90-minute nap allows you to complete an entire sleep cycle. Use this only if you’re: recovering from sleep debt jet-lagged coming off a night of fragmented sleep Avoid these longer naps late in the day. 3. Nap Before 3:00 PM Align your nap with the natural melatonin rise that occurs in the early afternoon. This prevents nighttime sleep disruption and supports your circadian rhythm. 4. Create a Consistent Nap Environment Set up conditions that your brain recognizes as “rest time”: dark or dim lighting comfortable temperature (lower temperatures are recommended) quiet or white noise reclining or lying down if possible Consistency trains the brain to drop into restorative rest efficiently. 5. Use a Caffeine Nap (If It Works for You) Drink a small amount of caffeine (like green tea or half a cup of coffee) immediately before a 10–20 minute nap. The caffeine kicks in right as you wake, giving you a double boost. 6. Set an Alarm Helps you avoid drifting into deep sleep and waking up groggy. This trains your brain to trust short naps and prevents oversleeping. 7. Observe Your Afternoon Melatonin Dip If you feel naturally sleepy between 1:00–3:00 PM, this is your biological nap window. Don’t fight it—leverage it (if you can). 8. Don’t Nap to Escape Stress Use napping as a performance tool, not an emotional coping mechanism. If you’re lying down to escape anxiety, use breathwork or a 5-minute mindfulness break instead. 9. Track Your Sleep Response Everyone’s nap sensitivity is unique. Track how naps affect your: nighttime sleep alertness mood work performance training or athletic performance If you want to dive deep, measure it: WHOOP, Oura, or any wearable can help determine your best nap duration and timing. 10. Combine Naps With Movement A short walk before or after a nap enhances the circadian benefit and clears residual grogginess. PUTTING THESE TIPS INTO ACTION: By now, we’ve all heard that napping is not a sign of laziness—it’s a strategic tool for combating the sleep epidemic we’re facing. Sleep deprivation can impair the brain as much as being under the influence, which is why even short, well-timed naps can play a powerful role in restoring our cognitive performance, mood, and overall health. I had to look to see what Matthew Walker[ix] (also known as the Sleep Diplomat) had to say about napping, compared to Dr. Creado’s view, since I was studying both at the same time. If you look at this chart I’ve added in the show notes, you can see that Dr. Creado’s philosophy helps you to nap for performance; (which makes sense to me since Dr. Creado advises athletes) and Matthew Walker helps you to nap without harming your nighttime sleep. His advice also made sense to me as he advises the general population, and the statistics don’t lie. Most of us are sleep deprived. Both sleep experts believe in the power of taking naps, and they both lean towards napping for less than 20 minutes for power napping that avoids grogginess. While not all work environments are built to support this research, that surrounds napping before 3pm, there are companies that are embracing this research, you can Nap on the Job at These 10 Companies[x] Google PricewaterhouseCoopers Ben & Jerry’s Cisco Potato Zappos Nike Uber White & Case Thrive Global If you like this option, you’re in good company. Many organizations are already embracing future-focused workspaces with this research in mind. Arianna Huffington, now the founder of Thrive Global, has been one of the loudest voices calling attention to the sleep-deprivation crisis. She wrote the best-selling book The Sleep Revolution[xi] to highlight the science behind sleep and why our culture must change. Huffington points to research showing that naps boost the immune system, lower blood pressure, increase learning capacity, improve memory, and enhance our ability to perform complex tasks (Yahoo Finance). Companies adopting nap rooms and rest pods aren’t being trendy—they’re aligning their workplaces with well-established neuroscience and physiology. And this brings us full circle, because Dr. Shane Creado was emphasizing these same science-backed principles long before workplace culture caught up, showing us exactly how sleep—and even strategic napping—can become a powerful tool for peak performance. And here’s where today’s episode takes a powerful turn. We are going back to our MOST downloaded Series, The Silva Method, to now implement this method into Dr. Creado’s tip for napping, to increase our creativity, innovation and productivity. How This All Connects to The Silva Method: The Silva Method & The 20-Minute Nap Where Creativity, Insight & Neuroscience Meet Now that we know what to do from Dr. Creado’s research—use short, strategic naps to support performance—the next step is to take this deeper and connect it to the most transformative tool that we’ve covered in our 7 years of hosting this podcast: The Silva Method. This is where the magic happens, as theory meets practice. What José Silva taught decades ago about guiding the brain into the Alpha state (a mental state of calm wakefulness, that is distinct from the high-frequency beta waves of a busy, alert mind) aligns perfectly with what neuroscience shows happens in a 20-minute nap. And it also explains why so many innovators—Einstein, Edison, Dalí, Tesla, Da Vinci—used structured micro-naps or “drifting states” to solve complex problems. They weren’t just resting. They were deliberately entering the insight zone. Edison used metal balls to wake himself the moment he crossed into Theta (the brain state of deep relaxation that’s a gateway to creativity, inspiration and new ideas). Dalí held a key over a plate for the same purpose. Einstein was known for multiple micro-naps throughout the day. Da Vinci mapped polyphasic sleep schedules to stay in that creative borderland between wake and sleep. They had discovered what both neuroscience and the Silva Method confirm: The moments between wakefulness and sleep—Alpha and early Theta—are the brain’s most fertile ground for new ideas. **If you have not yet listened to the 4 PART SERIES on The Silva Method[xii], I highly encourage it as we do go into detail on HOW to start this practice, and learn how to train your brain to accomplish outstanding results that truly will shock you. How This Works? The Silva Method adds conscious intention. Before entering the Alpha, State you plant a question, problem, or intention—something that you want to solve, or learn more about. Then during the nap-like drift, the brain naturally reorganizes information, makes connections, and surfaces insights. When you return to Beta (full wakefulness), those insights often rise effortlessly. I’ve been doing this practice for 26+ years now, and I can tell you that it takes practice. In the beginning, I didn’t have control of what was showing up on the screen of my mind during these short naps, and I had a difficult time understanding what certain things (or insight that were flashing on the screen of my mind) really meant. This will take practice, but it’s well worth the time spent. A 20-minute nap and The Silva Method are using the same brain states—one intentionally, one biologically. Combined, they become a powerful creativity tool. Why This Works (Neuroscience + Silva) ✔ The brain enters Alpha/Theta — insight frequencies ✔ Cortisol drops — freeing cognitive resources ✔ The Default Mode Network activates — your “creative network” ✔ The nap resets your mental clarity ✔ The Silva Method gives the mind a specific task (whatever it is you are looking to solve). Together, they create a simple, natural protocol for breakthrough thinking. How To Use The Silva Method with a 20-Minute Nap to Improve Creativity? Here’s a simple protocol that we can all use: Set an intention “Show me a solution for ___.” “Give me a creative idea for ___.” Enter Alpha (Silva Method) Use the 3–2–1 countdown or your preferred Silva relaxation method. Drift for 15–20 minutes You don’t need full sleep—just hover between wake and sleep. Wake & Write Capture any images, ideas, feelings, or impressions immediately. This is truly one of the fastest ways to reset the brain, boost creativity, and spark intuition—because it aligns neuroscience with intention. The insights that you discover here are life-changing. Start writing down the ideas you “see” and “feel” and you will begin to find solutions to problems or ways forward in your daily life. Clip 2: Your Morning Cortisol Curve & Hidden Sleep Dangers VIDEO 2 Click Here to Watch Which brings us to our 2nd clip from Dr. Creado who reminds us about an important habit (that I have yet to master). Dr. Creado explains the deeper biological consequences of poor sleep with a powerful reminder: “If you immediately go to social media or your work emails as soon as you wake up, your cortisol levels are boosted even more. You go straight into danger mode and anxiety mode, and that’s how you start your day.” He goes on to give an example many people don’t realize the seriousness of: “Shift work actually causes fragmentation and breaks in your DNA. It sets people up for an increased risk of heart attacks and strokes. The World Health Organization has even designated shift work as a possible carcinogen—a cancer-causing behavior.” Most people think a few hours of lost sleep just makes them groggy or irritable, but as Dr. Creado explains, the consequences go much deeper: “This goes down to your very DNA. Sleep is your anchor. It can stave off aging. It can prevent obesity and inflammation. It can boost your immune system. It can delay menopause. It can upregulate testosterone and growth hormone levels, suppress stress hormones, and even regulate your gut flora.” This section reinforces the core theme of your episode: sleep is foundational biology—not a luxury—and optimizing it has ripple effects across every major system of the body. Key Takeaways from Dr. Shane Creado’s 2nd Clip Avoid social media and emails immediately upon waking. They spike cortisol and activate “danger mode,” increasing anxiety from the moment your day begins. Shift work is biologically damaging. It fragments DNA, increases risk of heart attacks and strokes, and is recognized by the WHO as a possible carcinogen. Sleep is not optional—it’s your biological anchor. It stabilizes your entire internal system, including mood, hormones, metabolism, and immunity. Poor sleep accelerates aging. Adequate sleep can slow (and even reverse) biological wear, protecting long-term health. Sleep regulates critical hormones. It boosts testosterone and growth hormone while reducing stress hormones like cortisol. Your gut depends on your sleep. Quality sleep helps maintain healthy gut flora, which influences everything from mood to inflammation to immunity. PUTTING THESE TIPS INTO ACTION: Here are simple, science-backed steps you can start today to optimize your sleep: 1. Protect the First 30 Minutes of Your Morning No social media No emails No news Use this time for grounding: hydration, sunlight, breathwork, or light movement. Dr. Creado is far from the only expert emphasizing this point—best-selling author Brendon Burchard includes it as one of his core High Performance Habits, reminding us that how we start our morning sets the tone for our entire day. 2. If You’re a Shift Worker, Control What You Can Keep a consistent sleep–wake schedule when possible Use blackout curtains and cool temperatures Nap strategically to offset circadian disruption Prioritize sleep hygiene even more than daytime workers (This population is often overlooked. It came up with Dr. Creado, as well as with our interview with Kelly Roman how many people with shift work should be given extra support). 3. Build a Nighttime Routine That Signals “Safety” to the Brain Dim lights 60–90 minutes before bed Reduce screens Use calming cues: stretching, reading, warm shower, or meditation Keep a consistent bedtime 4. Use Strategic Napping to Lower Stress Hormones 10–20 minutes in the early afternoon Set an alarm to avoid deep-sleep grogginess A “caffeine nap” can boost alertness if well-tolerated 5. Strengthen Your Hormone Health Through Sleep Consistency Aim for 5–8.5 hours per night Regular sleep schedules support testosterone, growth hormone, and metabolic stability 6. Support Your Gut Through Rest Quality sleep = more balanced gut flora Try to eat your final meal 2–3 hours before bed Avoid heavy meals late at night 7. View Sleep as the Foundation for Everything Else Instead of seeing sleep as something to “fit in,” shift your mindset: Sleep is the strategy that makes all your other strategies work better. REVIEW AND CONCLUSION — Episode 378 PART 1 of our REVIEW with Dr. Shane Creado Key Insights From Video 1: Your Biology Wants You to Nap Dr. Creado reminded us that every cell in the body runs on its own circadian rhythm, and historically, humans slept in multiple phases—including early afternoon naps aligned with our melatonin’s natural rise. He challenged outdated sleep-hygiene rules that discouraged napping and instead showed us how strategic naps—short, intentional, and well-timed—can restore energy and boost performance. We covered practical strategies for making napping work in real life, from 10–20 minute power naps to full 90-minute cycles when recovery is needed, emphasizing timing, environment, and consistency. Napping for Performance vs. Protecting Nighttime Sleep To deepen this topic, we compared Dr. Creado’s approach with Matthew Walker’s. Both agree that short naps (under 20 minutes) offer the best everyday benefits, though their philosophies differ: Creado teaches you to nap for performance, especially for athletes and high performers. Matthew Walker teaches you to nap without disrupting nighttime sleep, focusing on the general population. And while not all workplaces support napping, many leading companies now do—Google, Cisco, Zappos, Nike, Uber, PwC, and more—reflecting research championed by leaders like Arianna Huffington, who has long warned that sleep deprivation is a cultural crisis. Naps, she notes, improve immunity, blood pressure, learning, memory, and performance. Organizations adopting nap rooms aren’t following a trend—they’re following neuroscience. Key Insights From Video 2: Protect Your Morning Brain In our second clip, Dr. Creado warns about a habit many of us (including myself) struggle with: checking the phone immediately upon waking. This single behavior spikes cortisol and sends the brain into “danger mode,” setting the tone for an anxious, reactive day. He also described the biological risks of shift work—including DNA fragmentation and increased risk of heart attack and stroke—conditions serious enough that the WHO classifies shift work as a possible carcinogen. His message was clear: Sleep is your anchor. It affects aging, inflammation, immunity, hormone balance, and even gut health. Dr. Creado reminded us that sleep isn’t a luxury—it’s foundational biology. When we optimize sleep, we improve every system in the body: our hormones, immunity, focus, mood, and even our longevity. And when we take what he taught and combine it with the intentional practice of The Silva Method, we unlock something even more powerful. A simple 20-minute nap becomes more than rest—it becomes a doorway into the Alpha state where creativity, insight, and intuition live. This is why so many innovators throughout history used micro-naps to solve problems. The Silva Method simply adds conscious intention. And when we pair intention with the brain’s natural rhythms, we create one of the most reliable pathways for breakthroughs. And watch how your best most innovative and creative ideas begin to rise to the surface. With that thought, we will close out this episode, and we will see you next week, with PART 2 of our interview review with Dr. Creado. We have only scratched the surface of our review of this important health staple of sleep. See you next week. RESOURCES: Video Clip 1: The Science of Strategic Napping https://www.youtube.com/shorts/kfIwmZRF-pE  Video Clip 2: Protecting Your Morning Brain  https://www.youtube.com/shorts/3xQbdEFfhh0   REFERENCES: [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #261 PART 1 of Apply the Silva Method for Improved Intuition, Creativity and Focus. https://andreasamadi.podbean.com/e/a-deep-dive-with-andrea-samadi-into-applying-the-silva-method-for-improved-intuition-creativity-and-focus-part-1/   [ii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #87 with Andrea Samadi on “The Top 5 Brain Health and Alzheimer’s Prevention Strategies” https://www.achieveit360.com/the-top-5-brain-health-and-alzheimers-prevention-strategies-with-andrea-samadi/   [iii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #72 with Dr. Shane Creado on “Sleep Strategies that will Guarantee a Competitive Advantage.”  https://andreasamadi.podbean.com/e/dr-shane-creado-on-sleep-strategies-that-will-guarantee-a-competitive-advantage/   [iv] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #71 with Dr. Shane Creado on “A Deep Dive into Dr. Creado’s Peak Sleep Performance for Athletes”  https://andreasamadi.podbean.com/e/self-regulation-and-sleep-with-a-deep-dive-into-dr-shane-creados-peak-sleep-performance-for-athletes/   [v] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 134 with Dr. Kristin Holmes, VP of Performance Science from Whoop.com https://andreasamadi.podbean.com/e/kristen-holmes-from-whoopcom-on-unlocking-a-better-you-measuring-sleep-recovery-and-strain/   [vi] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 84 “Andrea’s SPECT Image Brain Scan Results”  https://andreasamadi.podbean.com/e/how-a-spect-scan-can-change-your-life-part-3-with-andrea-samadi/   [vii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #261 PART 1 of Apply the Silva Method for Improved Intuition, Creativity and Focus. https://andreasamadi.podbean.com/e/a-deep-dive-with-andrea-samadi-into-applying-the-silva-method-for-improved-intuition-creativity-and-focus-part-1/   [viii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 120 “Andrea’s Personal Review of The Fisher Wallace Wearable Medical Device for Anxiety, Depression and Sleep/Stress Management” https://andreasamadi.podbean.com/e/personal-review-of-the-fisher-wallace-wearable-medical-device-for-anxiety-depression-and-sleepstress-management/   [ix] https://www.sleepdiplomat.com/   [x] https://finance.yahoo.com/news/nap-job-10-companies-100300632.html   [xi] https://www.amazon.com/Sleep-Revolution-Transforming-Your-Night/dp/110190402X The Sleep Revolution, Published by Arianna Huffington April 4, 2017 [xii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #261 PART 1 of Apply the Silva Method for Improved Intuition, Creativity and Focus. https://andreasamadi.podbean.com/e/a-deep-dive-with-andrea-samadi-into-applying-the-silva-method-for-improved-intuition-creativity-and-focus-part-1/  

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

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

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

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

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

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

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

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

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

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

Season 14, Episode 367 revisits Episode 66 with the late Bob Proctor, distilling two powerful clips about why people get stuck and how to move forward. Andrea Samadi connects Proctor’s timeless success principles — the six higher faculties of the mind (reason, intuition, perception, will, memory, imagination) and the idea that goals are set to grow — with modern neuroscience and practical steps for personal and professional growth. Brief, actionable takeaways: choose one mental faculty to develop at a time, embrace growth-focused goals even when outcomes change, and seek specialized knowledge to organize and direct learning into deliberate plans of action. Welcome back to SEASON 14 of The Neuroscience Meets Social and Emotional Learning Podcast, where we connect the science-based evidence behind social and emotional learning and emotional intelligence training for improved well-being, achievement, productivity and results—using what I saw as the missing link (since we weren’t taught this when we were growing up in school), the application of practical neuroscience. I’m Andrea Samadi, and seven years ago, launched this podcast with a question I had never truly asked myself before: (and that is) If productivity and results matter to us—and they do now more than ever—how exactly are we using our brain to make them happen? Most of us were never taught how to apply neuroscience to improve productivity, results, or well-being. About a decade ago, I became fascinated by the mind-brain-results connection—and how science can be applied to our everyday lives. That’s why I’ve made it my mission to bring you the world’s top experts—so together, we can explore the intersection of science and social-emotional learning. We’ll break down complex ideas and turn them into practical strategies we can use every day for predictable, science-backed results. As we kick off Season 14, I’ve been revisiting past episodes and reflecting on the incredible insights our guests have shared since we first launched in 2019. I mentioned last week that this reflection started when a young filmmaker, Vishal Sharma[i], reached out to me and offered to create YouTube Shorts[ii] from past interviews. When I saw his first example, something clicked. As I reviewed older episodes, I realized I had only scratched the surface of the lessons within each interview. So as we dive into this review of past conversations, know that this review isn’t just for you—it’s for me as well. I’ve learned that slowing down helps us to uncover even more wisdom, and I’m excited for us to walk this path together. For today’s Episode 367, we’re going back to Episode 66[iii] with the late Bob Proctor—the first person who challenged me to think. Last week we covered our first YouTube Short[iv] where we picked out three important nuggets of wisdom that I had missed until re-listening to this episode. We covered in PART 1: ✔ Top Lesson from Episode 66 – Where we refined the question: “What do you really want to do with your life?” hoping that midway through 2025, we can refine our goals, and see if we are on track. ✔ Sage Advice Tip #1: “We have been given the mental faculties to create our own environment. “We explored how to go beyond our five senses and tap into the six higher faculties of our mind (further developing our reason, intuition, perception, will, memory and imagination.” ✔ Sage Advice Tip #2: “There’s only one mind.” We looked at how our actions matter because we are all deeply connected. ✔ Sage Advice Tip#3: “We are a soul—we don’t have one.” We reflected on the perfection within each of us, and how this perfection continually drives us toward bigger and better possibilities. Today, we are going to cover 2 short video clips and dive into the wisdom contained within each, making the connections with each nugget of wisdom learned. And since I’m always looking to connect the science to our learning, there are some age-old success principles we will cover today, that are proven to work time and time again. While science doesn’t call out the success principles exactly as we will cover them today, Stanford University neuroscientist and tenured professor of neurobiology, Dr. Andrew Huberman does discuss “the science of imagination and its impact on creativity and learning” on his recent podcast episode “The Science of Creativity: How to Enhance Creative Innovation.”[v] Keep an open mind, as we discover how we can rise to new levels of success by applying the timeless principles we explored in Episode 66. For today’s EP 367-PART 2 of our review of EP 66, we will cover: Sage Tip #1: In the first clip we learned that “If we want to improve our RESULTS, we must focus on the six faculties of our mind—reason, intuition, perception, will, memory, and imagination.” The key is to choose one of these faculties and dedicate time to studying and applying it until you see real results from your deeper understanding. You could even spend an entire year on just one faculty, and it would be time well invested. Sage Tip #2: In the second clip we learned that “Goals are not set to get; they are set to grow.” Sometimes goals don’t unfold the way we expect, and that’s okay—as long as we keep moving forward and growing. To do this, we must keep studying, learning about ourselves, clarifying what we truly want, and seeking specialized knowledge in our field from those who have gone before us. VIDEO 1 Watch by Clicking Here Click on the link in the show notes to watch video clip 1 where I asked the question “what are some of the common reasons why people don’t reach their full potential” as I’ve always wondered why many of us get stuck. It really has boggled my mind over the years why there is such a puzzle around reaching high levels of success and achievement. Myself included. Bob replied with “well, the answer to that is pretty obvious. We were not taught anything about ourselves” and he went right back to how we were never taught how to live beyond our five senses, and most of us haven’t fully developed the six faculties of our mind that we went into on EP 294[vi]  and he said that we let the outside world control us. That rang true to me. It’s a rare individual who moves forward, towards their goals, past the many obstacles they face. Something always seems to get in the way, and delay progress, but those who achieve these high levels of success, have become masters at moving forward, despite what they face. Sage Tip #1: If we want to improve our RESULTS, we are going to have to narrow in on the six faculties of our mind (our reason, intuition, perception, will, memory and imagination). You can review the 6 faculties on EP 294[vii] where we covered each faculty, with examples on how to develop them. We could spend years working on each faculty, to really sharpen the saw. I remember when I first found a book on how to develop my intuition (one of the 6 faculties of the mind). It was my early days of living in the US (after moving from Toronto to Arizona in 2001, sometime after September 11th had happened) and I was cleaning someone’s house (after the work I was doing in the seminar industry came to a fast halt without the ability for people to travel by air) I found work that brought me more money than I imagined possible. It was a humbling time, that’s for sure.  I noticed this book on a book shelf and asked the owner if I could read her book, and bring it back when I returned. I remember she looked at me and said “keep it!” and took it off her book shelf. I must have given that book to someone else to read, (following her example) but I still have the next one I bought after that, called Developing Intuition by Shakti Gawain.[viii] Take your time learning these six intellectual factors. Each one, will serve you well once you learn how to use them, and developing these faculties would be one of the main differentiators that Bob mentioned separated those who achieved their goals, from those who did not. The biggest lesson I learned from diving into my intuitive factor (from reading these books) was learning to trust myself with the insights that would flash on the screen of my mind, (as learned from The Silva Method EP 261),[ix] or listening to my body with what neuroscience calls interoception and finally, applying this intuition to my work life, something that 20 years ago, was not a concept ever spoken about in our corporate workplaces. I’ll never forget when Greg Link, who took the 7 Habits Book to great heights with the Covey Organization, mentioned this book on Intuition, on EP 207[x] on “Unleashing Greatness with Neuroscience, Trust and the 7 Habits.” If Gawain’s book on Intuition was on Greg Link’s book shelf, I think that’s enough to say it comes highly recommended. To sharpen your saw on these higher faculties, go back and review EP 274, and make it a mission to work on one faculty at a time, until you are using each one, effectively, in your daily life. This will be time well spent. VIDEO 2 Watch by Clicking Here Click on the link in the show notes to watch video clip 2. ✔ Sage Advice Tip #2: In this clip we learned that “Goals are set not to get, they are set to grow. And sometimes if the goals don’t work, that’s ok. As long as you keep going, and growing. The main thing is that you keep growing, and become more of what you are designed to become. We have to keep doing greater good, and expand on what we are doing.” Then he went back to Thomas Troward’s quote that we covered last week, saying that “spirit is always for expansion and fuller expression” which explains that we will want to do bigger and better things all the time. To do this, he says, “we will need help, because specialized knowledge is so important.” Keep Growing There is a lot to think about with this tip. How do you keep growing? I think the answer to this is to keep studying and learning about yourself. I sometimes hear my kids say they want to do something (can we go to the mall) because they are bored, and I think, “why not read a book” and take your mind on a trip inside the pages of a book. I want to hand them Shakti Gawain’s book on Developing Intuition and tell them to come back to me in a year and tell me what they have learned, but in order to study and do the work needed, it has to come from within each person. You’ll agree with me if you have ever tried to force someone to read a book that you are enjoying. It’s much easier to transfer knowledge to others just by living by example. Do your own work. Keep studying, learning, growing, and when asked what you are reading, share what you are doing. You won’t be surprised when others come back and tell you that they have bought the book you are reading, and share with you what they have learned. Learning is contagious, but it must come from within each person, when they are ready. Specialized Knowledge We covered the importance of this topic on PART 3 of our Review of Napoleon Hill’s Think and Grow Rich book back on EP 193[xi] as this book has a whole chapter dedicated to Specialized Knowledge. Just to review, and further hone in on what it is that we want, chapter 5 of Hill’s book reminds us that an understanding of specialized knowledge will separate you from everyone else, making you special with the knowledge you have acquired. In chapter 5 Hill teaches us that knowledge (general or specialized) must be “organized and intelligently directed” (CH 5, page 79, TAGR) “and is only potential power. It becomes power only when, and if it is organized into definite plans of action and directed to a definite end.” While we are working on whatever it is that we want, and we are studying and learning, and growing as a result of this, we now add the understanding of asking others who have knowledge that we need (specialized knowledge) that we will take, organize it, and use it in pursuit of whatever it is we are working on. REVIEW and CONCLUSION To wrap up this week’s Episode 367—where we revisited two powerful clips from Episode 66, our interview with Bob Proctor—we explored: Sage Tip #1: In the first clip we learned that “If we want to improve our RESULTS, we must focus on the six faculties of our mind—reason, intuition, perception, will, memory, and imagination.” The key is to choose one of these faculties and dedicate time to studying and applying it until you see real results from your deeper understanding. You could even spend an entire year on just one faculty, and it would be time well invested. Sage Tip #2: In the second clip we learned that “Goals are not set to get; they are set to grow.” Sometimes goals don’t unfold the way we expect, and that’s okay—as long as we keep moving forward and growing. To do this, we must keep studying, learning about ourselves, clarifying what we truly want, and seeking specialized knowledge in our field from those who have gone before us. I hope that these tips that I wanted to revisit have helped you to continue to sharpen your saw, and bring you closer to whatever it is that you are working on this year. What I’m learning is that there isn’t an end to this process. We will always seek “fuller and greater expression” and to dedicate time to studying and learning about ourselves, we separating ourselves from those who struggle to reach their goals, to the ones who attain them, and then reach out to help others do the same. With that thought, we will close out this episode and I’ll see you next week, for PART 3 of our review of EP 66. If you want to learn more about how Bob Proctor created his legacy that include not only where he was successful, but where he struggled, you can watch the movie behind his legacy here https://www.bobproctorlegacy.com/   See you next week. RESOURCES: Neuroscience Meets Social and Emotional Learning Podcast EPISODE #293 https://andreasamadi.podbean.com/e/brain-fact-friday-on-our-conscious-mind-and-the-five-senses/    [i] Vishal Sharma Instagram https://www.instagram.com/vishal_is_here03/   [ii] Andrea’s YouTube Shorts-created by Vishal Sharma https://www.youtube.com/@AndreaSamadi/shorts   [iii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #66 with The Legendary Bob Proctor  https://andreasamadi.podbean.com/e/the-legendary-bob-proctor-on/   [iv] YouTube Short 1 with Bob Proctor  https://www.youtube.com/shorts/_npFmt6zVE4   [v]The Science of Creativity: How to Enhance Creative Innovation Dr. Andrew Huberman https://www.youtube.com/watch?v=KPlJcD-o-4Q   [vi]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #294 “Beyond Our Five Senses: Using the Six Faculties of Our Mind”  https://andreasamadi.podbean.com/e/beyond-our-5-senses-understanding-and-using-the-six-higher-faculties-of-our-mind/   [vii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #294 “Beyond Our Five Senses: Using the Six Faculties of Our Mind”   https://andreasamadi.podbean.com/e/beyond-our-5-senses-understanding-and-using-the-six-higher-faculties-of-our-mind/   [viii] Developing Intuition: Practical Guidance for Daily Life by Shakti Gawain Published January 9, 2002 https://www.amazon.com/Developing-Intuition-Practical-Guidance-Daily/dp/1577311868   [ix] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #261 PART 1 of Apply the Silva Method for Improved Intuition, Creativity and Focus. https://andreasamadi.podbean.com/e/a-deep-dive-with-andrea-samadi-into-applying-the-silva-method-for-improved-intuition-creativity-and-focus-part-1/   [x]Neuroscience Meets Social and Emotional Learning Podcast EPISODE with Greg Link on 207 “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/   [xi] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 193 “Think and Grow Rich-PART 3” https://andreasamadi.podbean.com/e/think-and-grow-rich-book-review-part-3-using-autosuggestion-and-your-imagination-to-put-your-goals-on-autopilot    

Welcome to Season 14 of the Neuroscience Meets Social and Emotional Learning Podcast! Join Andrea Samadi as she revisits past episodes to unearth profound insights from experts like Bob Proctor. As the podcast embarks on a journey of reflection, discover how to connect science with social and emotional learning for enhanced well-being, achievements, and productivity. In this episode, Andrea dives into episode 66, exploring life-altering lessons with the legendary Bob Proctor, who challenged her with the pivotal question: What do you really want to do with your life? Through the lens of practical neuroscience, learn how to craft huge goals, venture beyond our senses, and tap into the higher faculties of mind to transform those dreams into reality. Discover the essence of interconnectedness and the profound truth that we are souls, not just physical beings. This episode is a roadmap for anyone yearning to refine their goals and elevate their understanding to new heights. Don't miss this exploration of timeless wisdom that promises transformative growth. In this first part of our series, we’ll explore: How to ask the right questions to uncover your real desires. Why you must go beyond your five senses and tap into your higher mental faculties—like imagination, intuition, and will—to create a life you love. The mindset shift that transforms vague wishes into powerful, crystal-clear goals. Bob’s wisdom wasn’t just theory—it was a challenge to think differently, act boldly, and believe in possibilities far beyond my comfort zone. And it all begins with one question: “What do you really want?” Watch our past interview here https://www.youtube.com/watch?v=QHWMCzfODU4  Watch our YouTube Short here https://www.youtube.com/shorts/_npFmt6zVE4  BE SURE TO SIGN UP TO SEE THE NEW MOVIE Bob Proctor's Legacy https://www.bobproctorlegacy.com/  On the EP 366, and PART 1 review of EP 66 we will cover: ✔ Top Lesson from Episode 66 – Refining the question: “What do you really want to do with your life?” ✔ Sage Advice #1: “We have been given the mental faculties to create our own environment.” We explored how to go beyond our five senses and tap into the six higher faculties of our mind. ✔ Sage Advice #2: “There’s only one mind.” We looked at how our actions matter because we are all deeply connected. ✔ Sage Advice #3: “We are a soul—we don’t have one.” We reflected on the perfection within each of us, and how it continually drives us toward bigger and better possibilities.   Welcome back to SEASON 14 of The Neuroscience Meets Social and Emotional Learning Podcast, where we connect the science-based evidence behind social and emotional learning and emotional intelligence training for improved well-being, achievement, productivity and results—using what I saw as the missing link (since we weren’t taught this when we were growing up in school), the application of practical neuroscience. I’m Andrea Samadi, and seven years ago I started this podcast with one big question that I had never thought of in the past: If productivity and results matter to you—how exactly are you using your brain to make these results happen? Most of us were never taught how to apply neuroscience to boost our productivity, results, or well-being. That’s why I set out to bring you the world’s top experts—so we can learn the intersection of science, and social and emotional learning skills, putting what we learn into action every day, for predictable results. As we kick off Season 14, I’ve been revisiting past episodes and reflecting on the incredible insights our guests have shared since we first launched in 2019. This reflection started when a young filmmaker, Vishal Sharma[i], reached out to me and offered to create YouTube Shorts[ii] from past interviews. When I saw his first example, something clicked. As I reviewed older episodes, I realized I had only scratched the surface of the lessons inside each interview. I started re-listening—not just to refresh my memory, but to deepen my own understanding. And honestly, I was surprised at how many ideas I had missed or forgotten. So as we dive into this review of past conversations, know that this isn’t just for you, the listener—it’s for me as well. I’ve learned that slowing down helps us uncover even more wisdom, and I’m excited for us to walk this path together. For today’s Episode 366[iii], we’re going back to Episode 66 where my journey began, with the legendary Bob Proctor—the first person who truly challenged me to think. Back in the late 1990s, he asked me a simple but life-changing question: “What do you really want to do with your life?” I remember being completely stumped. I didn’t have a clear, well-thought-out answer. But looking back, I’m grateful he asked—because that question launched me on the path to understanding the mind, the brain, psychology, and neuroscience. It’s been a journey that’s had plenty of twists and turns, and where everything began for me. As we revisit past episodes like this one, my hope is that together, we can create a roadmap for success—one that helps you take the lessons you hear and actually apply them in your daily life. So going back to EP 66, and our interview with Bob Proctor, I think back and remember that it was easy to book time on Bob’s calendar back then, because this interview was scheduled June 2020, right at the start of the pandemic. Prior to this time, it would have been very difficult to have made this interview happen. I had written out some of the most important life lessons I had learned from Bob, prior to recording our interview, and while all the lessons are important, I am going to focus on the first one for this review. I learned how to set huge goals—goals most people might call “crazy”—when Bob asked me, “What do you really want?” When I gave him my answer, I knew I could have done better. I didn’t have my life all thought out at the time. I didn’t know what the faculties of my mind were, nor had I spent any time developing my intuition, or imagination. He met me where I was, and explained that there were specific steps I needed to follow. It began with writing my goals on a card he gave me, and I did what he told me to do. I actually put some of the goals into visual pictures that I drew out to go along with each goal. He told me that if I followed all his suggestions and truly believed in what I was doing, I could achieve what I wanted. I believed him—and I followed through. Looking back at the list of goals I set back then, in my early days of self-discovery, most of these goals were eventually achieved, and this “writing of goals on a card” became a yearly ritual to help me to keep moving forward. This was 26 years ago, and while that “goal-setting” activity was an important lesson to learn, as we are revisiting these episodes, and planning out the roadmap for this review, I’m personally revisiting this question now, and refining my vision for the next 1, 3, 5 and 10 years. What about you, the listener? Wherever you are tuning in from, around the world. Do you have a clear written description of what it is that YOU want? If we never think about this important question, and clearly write it all out, I’m sure you will agree with me that life will pass by, and our results will stay exactly the same. So, as we walk through each interview together, digging into the lessons we might have missed, do this with your written vision of what it is that you want, right in front of you, to refine and improve along the way. “What do you REALLY want?”[iv] Now let’s visit some of the pieces of wisdom I missed in EP 66, by reviewing our YouTube Shorts and see if we can take our understanding to new heights. VIDEO 1 Watch this YouTube Short SAGE ADVICE 1 “We have been given the mental faculties to create our own environment.” What exactly does this mean? In Episode 294, we explored these mental faculties in depth, revisiting the lessons Bob taught those 12 teenagers who forever changed the course of my life. That moment was the true starting point for me, and it began with this concept where I learned that if we can learn to live beyond our 5 senses (what we see, hear, smell, taste and touch” and begin to live through our higher faculties of mind (our reason, intuition, perception, will, memory, and imagination” we will take our results to unimaginable heights. Much of creating what I truly wanted in those early days began with my imagination, one of our mental faculties. The vision I wrote down on paper back then wasn’t logical by any standard—but it was the understanding of these mental faculties that shaped my future. This is a good concept to revisit, to be sure that when setting goals, that we are tapping into these “higher faculties of our mind” and reaching for places, things, experiences that stretch us beyond what we know we are capable to achieving. These higher faculties are here to take us to these NEW heights that we can only see when we open up to the potential of new possibilities that we may never have thought of before. REMEMBER: “Imagination is the most marvelous, miraculous, inconceivably powerful force the world has ever known.” Napoleon Hill SAGE ADVICE 2 “There’s only one mind.” When I first encountered this idea, it was in something I was reading that included a diagram—people connected like lightbulbs, all drawing from one main source. This can be seen as universal consciousness, or the collective consciousness, a reminder that we are all connected to each other and to the single intelligence behind all existence. It’s a profound concept, but to me it simply means this: what I do matters, because it affects the whole. I believe our goal is to continually expand our awareness and deepen our consciousness—a feat that National Geographic describes as “the most astonishing act our big, complex, interconnected brains pull off, and scientists are only just beginning to understand” (The Brain, Julia Sklar). SAGE ADVICE 3 “We are a soul, we don’t have one.” [v] This concept suggests that “the essence of a person is their soul” rather than their physical body. We did touch on the mind/body/soul connection with Marie Gervais on EP 214[vi] and I will always work on seeing the “spirit” of a person, and look deeper, than just taking what I “see” at face value. To better understand yourself and your goals, it makes sense to understand this concept that “we are a soul, we don’t have one.” There is “perfection” within each of us, and that perfection is seeking expression (with and through us). I could spend an hour talking about this one from Thomas Troward’s Dore Lectures of Mental Science where he explains that “My mind is A center of Divine operation. (think of a center of a basketball where there is power with movement, or so above/so below). The Divine operation is always for expansion and fuller expression, (we are always going to want more-if we are in sales, we will want more sales, if we are a runner, we will want to run faster. We will never be satisfied unless we are growing. We will always want to do what we do-better) and this means the production of something beyond what has gone before, (we have never done this thing YET) something entirely new, not included in past experience, though proceeding out of it by an orderly sequence of growth.” (this is HOW we move towards what we want, that thing that we imagined, something that takes us BEYOND where we have ever been…into a whole NEW place that in the beginning we could only see with our imagination, until one day…we are living this thing or live we imagined). And with just diving into 3 tips of wisdom from EP 66, there is so much more still to cover. REVIEW and CONCLUSION To wrap up this week’s Episode 366—where we revisited a clip from Episode 66, our interview with Bob Proctor—we explored: ✔ Top Lesson from Episode 66 – Refining the question: “What do you really want to do with your life?” ✔ Sage Advice #1: “We have been given the mental faculties to create our own environment.” We explored how to go beyond our five senses and tap into the six higher faculties of our mind. ✔ Sage Advice #2: “There’s only one mind.” We looked at how our actions matter because we are all deeply connected. ✔ Sage Advice #3: “We are a soul—we don’t have one.” We reflected on the perfection within each of us, and how it continually drives us toward bigger and better possibilities. With that, we will close out this episode. I hope that reviewing our past interviews helps you to refine your goals this year, and work towards whatever it is that YOU really want.   I’ll see you next week with PART 2 of our review of EP 66. There’s a lot still left to explore from this one. Have a good week and don't forget to sign up to watch Bob Proctor's Legacy Movie https://www.bobproctorlegacy.com/  RELEASED August 10, 2025   RESOURCES Vishal Sharma Videographer Instagram https://www.instagram.com/vishal_is_here03/ My YouTube channel https://youtube.com/@vishalsharma00991?si=Tj4CFHAy5CYrGgYU    Our Conscious Mind and 5 Senses https://andreasamadi.podbean.com/e/brain-fact-friday-on-our-conscious-mind-and-the-five-senses/     NEW MOVIE BOB PROCTOR'S LEGACY RELEASED AUG 10th 2025 https://www.bobproctorlegacy.com/    REFERENCES:   [i] Vishal Sharma Instagram https://www.instagram.com/vishal_is_here03/   [ii] Andrea’s YouTube Shorts-created by Vishal Sharma https://www.youtube.com/@AndreaSamadi/shorts   [iii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #66 with The Legendary Bob Proctor  https://andreasamadi.podbean.com/e/the-legendary-bob-proctor-on/ [iv] What Do You Really Want? Bob Proctor https://www.youtube.com/shorts/Gaf1uXjuPHc   [v] Bob Proctor We Are a Soul, We Don’t Have One https://www.youtube.com/watch?v=aFyBf8GDs3Y   [vi]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #214 with Marie Gervais on The Spirit of Work  https://andreasamadi.podbean.com/e/marie-gervais-phd-on-the-spirit-of-work-connecting-science-business-practices-and-sacred-texts-for-a-happier-and-more-productive-workplace/  

In this enlightening episode, Andrea Samadi welcomes resiliency expert and author Horacio Sanchez to discuss his latest book, "Unlocking School Bias: Using Neuroscience to Improve Student Outcomes." Together, they delve into how educators can effectively address bias in their classrooms by exploring neuroscience-based strategies. Horacio shares the significance of understanding subconscious biases, such as confirmation bias and impact bias, and their influence on students' well-being and achievement. He emphasizes the role of educators in creating inclusive environments by being aware of their own biases and adopting practical strategies that foster positive student interactions. This episode provides invaluable insights for anyone looking to make impactful changes in educational settings. Watch this interview on YouTube here https://youtu.be/V78873aZPBk On today's EP365 "Unlocking School Bias" you will learn to explore your own and your students' biases and discover: ✔ The latest research from psychology, education, and neuroscience. ✔ Different types of biases, including confirmation bias and impact bias, and how they manifest themselves in everyday life. ✔Practical strategies for educators who are ready to change their and their students' actions. ✔How patterns in one’s environment create biases and affect the brain’s development Welcome back to SEASON 14 of The Neuroscience Meets Social and Emotional Learning Podcast, where we connect the science-based evidence behind social and emotional learning and emotional intelligence training for improved well-being, achievement, productivity and results—using what I saw as the missing link (since we weren’t taught this when we were growing up in school), the application of practical neuroscience. I’m Andrea Samadi, an author, and an educator with a passion for learning and launched this podcast 7 years ago now, with the goal of bringing ALL the leading experts together (in one place) to help us to APPLY this research in our daily lives. Welcome back! It’s always good to take some time away, for travel and family time, and it feels incredible to routine back to recording and routine. Thank you for tuning back in after our summer break where I hope you have taken some time off to refresh, before diving back into the second half of 2025. For today’s EP 365, we meet with someone who I first heard about on our very first interview, EP #3[i], with educator, Ron Hall, from Valley Day School, Pennsylvania on “Launching Your Neuroeducational Program.” Ron Hall mentioned it was today’s guest who opened his mind to connecting the brain to his classrooms, many years ago, and he has never looked back. Today, we welcome back resiliency expert, author Horacio Sanchez to the podcast for the 4th time. We met him first on EP 74[ii] on “How to Improve Brain Science to Improve School Climate”, EP 111[iii] on “Finding Solutions to the Poverty Problem: and again on EP 177[iv] where we gathered a team of experts to dive into the most significant insights they’ve noticed over the years in neuroscience. When we first met Horacio, we focused on his book The Education Revolution [ii]published by Corwin Press, that addresses the decline in empathy, increase in obesity, and the impact of implicit bias on minority students. Our conversation turned to focus on the problems we were seeing in the world at that moment (July 2020) highlighting the need for racial change through an understanding of race and culture. I knew that Horacio was deep into his next book, The Poverty Problem: How Education Can Promote Resilience and Counter Poverty's Impact on Brain Development that we went deep into on EP 74. Today we meet with Horacio Sanchez to review his latest book, Unlocking School Bias: Using Neuroscience to Improve Student Outcomes[v] that was released in February of this year, through Corwin Press. His most recent book, Unlocking School Bias ends the confusion around bias and provides educators with research and strategies that enable them to effectively address bias in the classroom and school in appropriate and productive ways. Learn to explore your own and your students' biases and discover: The latest research from psychology, education, and neuroscience Different types of biases, including confirmation bias and impact bias, and how they manifest themselves in everyday life Practical strategies for educators who are ready to change their and their students' actions How patterns in one’s environment create biases and affect the brain’s development Implicit bias occurs subconsciously and so quickly that the conscious brain is unaware that it happened. Yet, with mindful practice and reflection, we can rewrite the automated processes in our brains, stop our subconscious minds from determining our thoughts and behaviors, and help our students feel safe and successful in school. Let’s meet Horacio Sanchez and explore our own biases first, and then see how this understanding can help us with our students in the classroom, or with the athletes we coach, or in our workplace. Welcome back for the 4th time Horacio! It’s incredible to see you again. What have you been up to (other than traveling and working in schools?) INTRO: Horacio, I know that implicit bias came up on our first interview, and I’ve had other guest speak about this topic, but I wonder what made you want to write this book about Unlocking School Bias? Q1: After reading the Foreword by David Fink, where he mentioned that “he lived in a world where everyone around him constantly made assumptions about how people with dyslexia and adhd thought, felt and performed in school” and that “you can’t dodge these assumptions (that we know are biases). I started to see things differently, especially as you know the work I do day to day is around helping students who are struggling readers. I want to be sure that I am aware of my own biases. With the insights from David’s Foreword, why is it so important (or critical) that we check ourselves every day to stop our subconscious mind from determining our thoughts and behaviors? How can we do this? Q2: How do you see biases impacting student wellbeing and academic achievement? Q3: This topic has become popular over the past few years. What are some common misconceptions about biases that are harmful? Q4: What have you uncovered with the latest psychology, education and neuroscience research that can help us to break through the bias barrier? How can we use neuroscience to understand how our brains produce bias, predict when it’s probable, and prepare ourselves for appropriate responses? Q5: Chapter 1 The Birth of Bias you cover the first year of life of a baby, and how “in-group bias is an unattended outcome of infant-mother attachment” as well as how a “fear of strangers” first occurs in the early years of life. How can this brain-science now help teachers in the classroom with their students? What about for those who work with athletes? Or the corporate space? Q6: In Chapter 2 The Cup is Half Empty on the negativity bias, you cover in depth how “negativity bias is already present in the first year of life” and that “we are alerted to negative things in our environment faster than positive ones” and that “we remember negative experiences longer and more vividly.” This chapter was hard for me to read because I work hard to focus on the positive side of things every day, squashing the negatives, and wondered if brain science will go against all the hard work that I put into this. What does neuroscience say about the negativity bias, and how can we use this understanding to improve results in our schools, sports and workplaces? Q6B: The part of this chapter on change interested me, as I do come across your example from the book on change in my day to day experience. What can we do to help us through change, knowing how hard it is for the human brain?  Q7: In Chapter 3, Believe it or Not on Confirmation Bias, you cover how “our brain is programmed to see things in the environment that support existing beliefs” and that “research shows that teachers’ beliefs about students might be the strongest predictor of outcomes.” This reminded me of what David Fink wrote about in the Foreword, that was behind the reason for why he has devoted his life to “addressing the biases that stunt student achievement and well-being.” How can we combat confirmation bias and update our belief system?  Q8: Horacio, I love the work of Julie Porter, who created the graphic that accompanies your book. She explains each chapter, with an explanation of each bias, as well as strategies that educators can use. Since I’m always looking to extend the learning to our sports environments and workplaces, is there anything we should do different in our sports environments or workplaces as we are navigating these biases? Q9: As I was reading your book, and thinking of these subconscious biases that we all have, it made me think of something that came up in my brain scan evaluation with Dr. Shane Creado, after we recorded EP #84.[vi] Dr. Creado asked me if I had ever done any shadow work. At the time I hadn’t and I didn’t even know what it was. I thought it must have been important, so I’ve since started to look at Carl Jung’s work, and I wonder, how are our subconscious biases similar to our shadow-sides, or the hidden parts of ourselves that we can explore to improve our self-awareness? Q10: What are some final thoughts of what we can do with the “200 milliseconds where our subconscious mind has shaped our perceptions and influenced our behaviors?” What can we do to lessen the impact of implicit biases and create schools, sports or work environments where we can all flourish?” Horacio, I want to thank you very much for coming back to the podcast for a 4th time. What’s next on the horizon for you? We need to have you back for a 5th time, which will be a record for us on the podcast, beating out all guests. For people who want to follow your work, or reach out to you, is the best place still https://www.resiliencyinc.com/? CONNECT WITH HORACIO SANCHEZ Linkedin https://www.linkedin.com/in/hsanchezceo/  X/Twitter https://twitter.com/ResiliencyInc  Instagram https://www.instagram.com/resiliencyinc/ EMAIL: [email protected] Horacio Sanchez, a national speaker and author, is an educational consultant to many organizations focused on improving formal education. He is recognized as one of the nation’s leading authorities on resiliency and applied neuroscience. His expertise helps schools overcome the impact of poverty, improve school climate, engage in brain-based instruction, and address issues related to implicit bias. He is the author of the best-selling books The Education Revolution and The Poverty Problem.   REFERENCES: [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #3 with Ron Hall https://andreasamadi.podbean.com/e/interview-with-ron-hall-valley-day-school-on-launching-your-neuroeducational-program/   [ii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #74 with Horacio Sanchez on “How to Apply Brain Science to Improve Instruction and School Climate” https://andreasamadi.podbean.com/e/leading-brain-science-and-resiliency-expert-horatio-sanchez-on-how-to-apply-brain-science-to-improve-instruction-and-school-climate/   [iii]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/   [iv]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #177 with Horacio Sanchez, Dr. Jon Lieff, Howard Rankin and Tom Beakbane  https://andreasamadi.podbean.com/e/firstpanel-interview-with-horaciosanchez-jon-lieff-md-howardrankin-phd-and-tombeakbaneon-the-most-significantinsight-from-neurosciencethatcould-tra/     [v] Unlocking School Bias: Using Neuroscience to Improve Student Outcomes by Horacio Sanchez published February 2025 https://www.corwin.com/books/unlocking-bias-292586?srsltid=AfmBOooya2rHddToUePQdt9hl23xILDh-IfZIS4HTCriszgDNGwbjjBD   [vi] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #84 on “PART 3: Andrea’s Brain Scan Results” https://andreasamadi.podbean.com/e/how-a-spect-scan-can-change-your-life-part-3-with-andrea-samadi/    

In Episode 364 of the Neuroscience Meets Social and Emotional Learning Podcast, host Andrea Samadi welcomes Dr. Robert Melillo, a pioneer in developmental neurology. Dr. Melillo, co-founder of Brain Balance Achievement Centers and an acclaimed author, discusses his groundbreaking work on conditions like ADHD, autism, dyslexia, and more. Watch our interview on YouTube here https://www.youtube.com/watch?v=87wpX05ZOaQ  This episode delves into Dr. Melillo's innovative Brain Balance Program, which uses neuroscience-based exercises to address functional connectivity in the brain without medication. Dr. Melillo shares insights from his book "Disconnected Kids," now in its third edition, and explores the significance of primitive reflexes in childhood brain development. Dr. Melillo explains how identifying and nurturing the unique gifts within children can help them overcome neurological challenges and thrive. He also highlights his journey and the mentors who shaped it, along with a glimpse into his personalized program offerings based in New York and online. Welcome back to SEASON 13 of The Neuroscience Meets Social and Emotional Learning Podcast, where we connect the science-based evidence behind social and emotional learning and emotional intelligence training for improved well-being, achievement, productivity and results—using what I saw as the missing link (since we weren’t taught this when we were growing up in school), the application of practical neuroscience. I’m Andrea Samadi, an author, and an educator with a passion for learning and launched this podcast 7 years ago now, with the goal of bringing ALL the leading experts together (in one place) to help us to APPLY this research in our daily lives. For today’s episode #364, we meet with Dr. Robert Melillo[i], a leading expert in developmental neurological conditions such as ADHD, autism, OCD, tics, dyslexia, anxiety, and depression in both children and adults. He is the co-founder of Brain Balance Achievement Centers, the developer of the Melillo Method®, and he runs the Melillo Center for Developing Minds in NY. His book, Disconnected Kids: The Groundbreaking Brain Balance Program® for Children with Autism, ADHD, Dyslexia, and Other Neurological Disorders[ii], is now in its Third Edition, endorsed by Daniel Goleman, author of Emotional Intelligence, who calls his book “a visionary new approach,” For today’s episode #364, we meet with Dr. Robert Melillo, where we looked at: ✔ His book that's now in its 3rd Edition, Disconnected Kids: The Groundbreaking Brain Balance Program®  ✔ Dr. Robert Melillo's Center for Developing Minds in New York and how they have been helping thousands of families around the world. ✔ What are milestones we can look for if we think our child or student has a vulnerability. ✔ Where to begin with The Melillo Method. Disconnected Kids is a comprehensive at-home guide to his Brain Balance program, which involves no medication or medical interventions but focuses instead on movement and sensory exercises that stimulate proper brain development. This updated and revised edition also features new exercises and the latest research findings on how the retention of primitive reflexes—the involuntary movements babies are born with that typically are replaced with intentional movements by their first birthday—plays an integral role in the development of neurological issues. Through the exercises in this book, these reflexes can be diminished, making brain balance easier to attain. Disconnected Kids helps readers guide children susceptible to a brain imbalance to overcome challenges and allow their true gifted selves to shine. Let’s meet Dr. Robert Melillo, and learn together about his new visionary approach to help ALL children uncover their authentic gifts, and shine. Welcome Dr. Melillo. Thank you for joining us today on the podcast. Have we reached you in New York today? It’s it a sunny day there today? INTRO: For sure, we do need to get up early here before the weather hits those high numbers! Before we get into your books, achievement centers and the methods you have created to help children with developmental neurological conditions, can we start with when it was that you first became interested in looking for solutions for children with neurological conditions? Where did your interest in brain disorders begin, what role did Denise Festa have on your journey and how did this lead to your Brain Balance Program where you have helped (by now) well over 50,000 young children around the world? Q1: There is nothing like watching your own child struggle (whether its academically, socially or emotionally). I was drawn to this work in the late 1990s when you were first discovering your Brain Balance Program (working as a classroom teacher years before having my own children) when I wanted to help children with social and emotional learning. It was at this time that many educators were starting to connect the dots with the importance of understanding how our brain works while learning to read, or do math, or learn a new language. I just wonder, where did your children end up career wise? That really did give me chills! This is the whole reason why I do this podcast. We can see a child in school and they might be struggling in the traditional classroom with the fact that they must sit and learn. And you talk about the vulnerabilities there. And there’s these unique gifts that we know our children all have (we just need to help bring them out in our kids or students). Q2: Dr. Melillo, I’ve got to say that I’m beyond impressed with your approach to helping children, and families. I’m going to guess that the passion that comes through in your work is because the results you have seen are profound. It took me 5 seconds to see something different behind your work with an intro video you created for your book, Disconnected Kids[iii], which is where you suggest families begin when they have a child they want to assess to see if there is an imbalance somewhere. If a parent has a child at home and they are struggling somewhere, (academically, socially or they have been diagnosed with a brain disorder and are not making progress) where do you recommend we begin? At what age do most families seek you out for help, and what is the pathway you suggest in this process to figuring out how to help parents to understand what might be happening in your child’s brain, that causes them to seem disconnected? Q3: You say in your book “to change aberrant behaviors, you have to change the brain; otherwise you are just managing the symptoms.” Is this what led you to create your Brain Balance Program, and what does this program entail? Q4: What milestones should we be aware of? Q4B: Have you ever come across the work of Glen Doman[iv]? Q5: So to wrap this all up, we become aware as parents or teachers of these important developmental milestones, and if we notice deficiencies in these milestones, we can purchase your book, Disconnected Kids in it’s 3rd Edition now, we can come and visit your centers in New York, we can take some online courses to learn more, someone could also work with you via virtual training. Can you share where we should start if we want to learn more about your programs and services? Q6: Dr. Melillo, for people who would like to work with you, even virtually, is the best way to click the inquiry button on your website? What can someone expect wtih your virtual program? https://www.drrobertmelillo.com/virtual-programs/ Q7: What online course have your created, and who would benefit from them? https://www.drrobertmelillo.com/courses/ Q8: Have I missed anything important? Dr. Melillo, I want to thank you for joining me today on the podcast, and sharing your work with our listeners. This is important work you are doing, and I’m grateful to have had the chance to meet you, and share the vision for where you will take the Melillo Method, that has already been helping thousands of children globally. For people who might notice some vulnerabilities, or milestones that they are concerned about, what would you suggest? CONNECT with Dr. Robert Melillo Website: https://www.drrobertmelillo.com/ Melillo Method Everything Brain Podcast https://podcasts.apple.com/us/podcast/melillo-method-podcast-everything-brain/id1739403876   REFERENCES:   [i] https://www.drrobertmelillo.com/   [ii] https://www.drrobertmelillo.com/books-products/   [iii] Video Intro to Disconnected Kids book https://www.youtube.com/watch?v=YIWkYTe-_LQ [iv] Glen Doman https://iahp.org/    

In this enlightening episode of the Neuroscience Meets Social and Emotional Learning podcast, we delve into groundbreaking territory with Dr. Fred Jordan, CEO and co-founder of Alt Vision and FinalSpark, as he joins us from Switzerland. Dr. Jordan introduces us to a revolutionary emerging technology where living neurons—nature's own processors—are set to transform the landscape of technology and artificial intelligence. Explore how bioprocessors, derived from human stem cells using advanced lab techniques, could potentially outperform traditional semiconductor devices by significantly reducing power consumption, particularly in AI computations. Understand the implications of such innovations and the ethical considerations they entail, as we navigate a future where biocomputers might fundamentally alter our technological capabilities. Join us in opening our minds to the possibilities of neuroscience-driven tech advancements, as we discuss the practical applications and visionary future that Dr. Jordan and his team are shaping, inviting curiosity and critical thinking into our evolving technological world. Watch our Interview on YouTube here https://www.youtube.com/watch?v=8D3eKkd3L4w For today’s episode #363, we meet with Dr Fred Jordan, where we looked at: ✔ What is the biocomputer? ✔ What does this NEW innovative technology, make obsolete, from our past? ✔ What are the benefits of a biocomputer, and how exactly does it work? ✔ What is the vision of FinalSpark, and how can this change the future of AI? Welcome back to SEASON 13 of The Neuroscience Meets Social and Emotional Learning Podcast, where we connect the science-based evidence behind social and emotional learning and emotional intelligence training for improved well-being, achievement, productivity and results—using what I saw as the missing link (since we weren’t taught this when we were growing up in school), the application of practical neuroscience. I’m Andrea Samadi, an author, and an educator with a passion for learning and launched this podcast 7 years ago now, with the goal of bringing ALL the leading experts together (in one place) to help us to APPLY this research in our daily lives. For today’s episode #363, we meet with the CEO and Co-Founder of AlpVision and FinalSpark, Dr. Fred Jordan who will be joining us all the way from Switzerland. I met Dr. Jordan through LinkedIn, where he introduced his work to me, and my attention was caught. When I asked him what he does in his lab at FinalSpark, he wrote back to me that his lab has developed an emerging technology that would redefine the status quo in technology and in the ways that people work. Of course I asked him if he could explain this to me, and he wrote back that “we use living neurons, the building blocks in the brain, for processing information” and sent me the link to his website[i] where there is a live camera view of living neurons placed on electrodes, and you can see the signal from them. He went on to explain that neurons in the brain communicate using electrical and chemical stimulations and that his lab was focused on building a new generation of bioprocessors. At this point, I am sure he would know that I’m interested to learn more, mostly to understand what exactly does this mean? I wonder: Does Dr. Jordan mean that his lab is building a computer processor out of living neurons (cells from our brain)? How do they do this? What are the advantages of a bioprocessor vs using transistors (that are semiconductor devices used to amplify or switch electrical signals and power)? How does this connect to AI? What does his lab envision for the future? I have a lot of questions for Dr. Jordan, and I am coming from the point of view that I really want to learn and understand what his lab has created. I want to be able to explain his idea to our audience in a way that we can all come away with some new knowledge and understanding about the future, and how keeping an open mind while learning can set us apart from others, and even give us a razor’s edge advantage in whatever work we are doing in the world. Let’s meet Dr. Fred Jordan, and together, learn about the work they are doing at FinalSpark in Switzerland, and see if it can expand of thinking, and take us to new heights with the new awareness we will gain today. INTRO Q: Welcome Dr. Fred Jordan. Thank you for reaching out to me, and opening up my mind to something that while writing these questions, I still didn’t completely understand. Can you explain what exactly is a biocomputer and why would anyone want to have a computer that uses living neurons instead of transistors to process information? Q1: As someone who loves entrepreneurship, or those people in the world who create new ideas that change the world, can you tell me how where this idea began? Q2: I did listen to one of your podcast episodes[ii] about “The Future of AI: How Biocomputers Will Change Everything” so I could wrap my head around what you do at FinalSpark, and it brought me to something I heard longevity researcher Dr. David Sinclair say that I will never forget. He said “we can make a mouse in a lab out of stem cells.” Can you explain where these neurons come that you are using come from and also help me to understand what Dr. Sinclair meant when he said they can make a mouse out of stem cells? Q3: For someone who doesn’t have a formal background in science, but I want to learn difficult concepts, and be able to explain them to others, can you explain how these living neurons work? Q4: What is the advantage of using a biocomputer and what problems does this solve? They consume 1 million X less than digital computers, quantum computers still in R&D stage Q5: What industries will be changed with the biocomputer? (semi-conductor industry) or what other applications can you think of that this type of computer can have (maybe medical applications)? Q6: What types of feedback are you hearing about the biocomputer? Do people think it’s acceptable to use living neurons for computation? Q7: Who are the leaders in this type of research? What other countries do you know of, where labs are working on this type of computer? Q8: What Universities have approached you to learn more about this neuro-platform? Q9: What is your vision for FinalSpark, and how do you think this will change the future workforce? Q10: This topic made me think and I found it difficult to grasp, but am very interested in learning more about how this concept could change everything that we know about the way we work and use computers. What would you say to me to show me that having an open mind will set me apart from others, or give me an advantage maybe in the future? Q11: Is there anything I have missed, or anything important that our listeners should know about?  Dr. Jordan, I want to thank you for taking the time to speak with me about what you have created at FinalSpark. I’m very interested in NEW ideas, especially those that will change the way we operate and live our lives, exponentially. I remember hearing a quote from Gordon Moore, Intel’s co-founder and the author of Moore’s law many years ago in reference to the fact that “the number of transistors in an integrated circuit doubles roughly every 2 years” and this trend has driven the exponential growth of computing power and efficiency , leading to faster processors and smaller devices. He said “frankly, I didn’t expect to be so precise” with his prediction. What do you think when you have the power of the biocomputer, and George Moore’s quote, of the potential of what you have created at FinalSpark? For people to connect with you and learn more, what is the best way? CONNECT with Dr. Fred Jordan   LinkedIn https://www.linkedin.com/in/fred-jordan-anticounterfeiting-brandprotection-authentication/   REFERENCES:   [i] https://finalspark.com/live/   [ii] Dr. Fred Jordan on the Future of AI: How Bio-Computers Will Change Everything https://podcasts.apple.com/us/podcast/season-5-ep1-dr-fred-jordan-co-founder-of-finalspark/id1756198461?i=1000686503506    

Welcome to Season 13 of the Neuroscience Meets Social and Emotional Learning podcast, where we delve into the fascinating intersection of brain science, emotional intelligence, and educational training for enhanced well-being and performance. This episode features Sifu Boggie, also known as Paul Brighton, who brings over 40 years of expertise in qigong, a discipline involving breath work and self-healing techniques. As stress and anxiety reach unprecedented levels worldwide, Sifu Boggie shares how qi-gong can help alleviate ailments like chronic pain, migraines, and even mental health issues. Join host Andrea Samadi in an enlightening discussion about the role of mindfulness and meditation in managing stress and maintaining mental peace. Sifu Boggie, introduced to martial arts at the age of 12, guides listeners through practical exercises for achieving emotional and physical balance, including breathing techniques and posture corrections that can be easily integrated into daily life. Discover how understanding and altering your energy can bring about transformational changes, fostering a stronger connection between mind and body. For today’s episode #362, our next guest caught my eye as I noticed that my stress levels have reached some high numbers recently, with the data I see from my Whoop wearable device. Watch our interview here https://youtu.be/lYexvaGU8M0 For today’s episode #362, we meet with Sifu Boggie, where we looked at: ✔ How Paul Brighton (Sifu Boggie) discovered this pathway from Chaos to Calm, when he was 12 years old. ✔ What classes does he teach, and how does he know how to help someone, or guide them towards improved health? ✔ How would Sifu help me with persistent neck pain? ✔ How can we learn to open our minds to learn deeper truths, that can help propel us forward? While my average daily stress has decreased by 12% over the past 6 months (Whoop measurements) with the average amount of daily stress I’m facing dropping from close to 4 hours/day to 3 hours and 25 minutes, I know I still occasionally see days where daily stress hits well over 6 hours/day. I know there’s got to be something ELSE I can be doing to mitigate this stress, since I know that dis-ease in the body, leads straight to disease. It’s clear that globally, we have reached unpresented times with anxiety, stress and depression. I can’t be the only one who wonders what ELSE can I be doing. We know that: 1 in 5 Americans suffers from a mental illness (NIMH). Anxiety disorders are the highest reported mental health issue in the US with 42.5 million Americans claiming to suffer from this illness. (Mental Health America). Mental illnesses start showing symptoms by age 14 (National Alliance on Mental Illness), About 1 in 4 American adults suffers from a diagnosable mental disorder in a given year, and one in 10 will suffer from a depressive illness, such as major depression or bipolar disorder (Johns Hopkins). 10.7% of the world suffers from some form of mental illness. (Our World in Data). STATISTICS FROM https://www.thezebra.com/resources/research/mental-health-statistics/  While looking at my own stress one day, I received an introduction to our next guest, who will share the knowledge he has gathered over the past 40 years, where he has learned how to help others help themselves with ailments like... Anxiety, Stress, Chronic Pain, Depression, Fibromyalgia, Crohn’s Disease, Migraines, ME, MS, Arthritis, poor circulation, back problems and so much more. He does this by teaching us Qi Gong (Breath work exercises) and self-healing techniques that will help you to maintain your body, mind and consciousness. Without further ado, let's meet Sifu Boggie (Paul Brighton) from the UK (where I was born) and see what he can teach us with his wisdom and knowledge from being immersed in this work, since he was 12 years old. Welcome Sifu Boggie! Thank you for coming on the podcast today! Where exactly have I reached you today? (I was born in Worthing, Sussex).  INTRO:  Sifu, I listened to some of your past podcast episodes, and I enjoyed learning through your experiences. I do want to start by going back in time to when you were age 12, and met someone who saw that you were talented, when you felt like you didn’t belong. Can you start with explaining how you found this pathway to help others understand themselves better at a young age? Q1: What does your name mean and how does it tie into our podcast where we work on learning strategies to be the best versions of ourselves? Q2: I can see your talent and what makes you truly unique and I’m jumping at the chance to speak with you, to ask you questions for your perspective, but what has been your experience having a talent that takes ancient practices that can hold the secret for healing modern ailments? Can you break down WHAT exactly it is that you do in your classes, and how each class is tied to support a specific ailment of injury? Qi Class: Qigong for Health, Fitness and Well-being, what ever your ailment or injury There is a Qigong for it... Jing Class: Neigong ( Qigong Yoga) great for Stretching the body, Strengthening the tendons and releasing trauma/ PTSD/ Depression... Shen Class:  Shengong ( Qigong Meditation) lots of different variations, especially "the Island" a Daoist Meditation to heal mind,body and Spirit plus other Energy Meditation styles... Eastern Reiki Class: The Traditional Version of Reiki has Hatsurie Ho ( Japanese Qigong), Kotodama ( Japanese Mantra), and Reiju ( Empowerments) done as a Weekly Class so you build and grow the energy and Traditionally Symbols were not used. DragonDog Shaman Reiki: A particular Version of Shun Qi Shen ( Chinese Reiki) based on the Daoist Shaman practice, this has 3 Classes... Theory, Practical and Lightcode... Q2B: So if I have pain in my neck, that’s persistent and always there, how would you help me to eliminate this pain in my neck? I ask, as it’s been this way for me for over 20 years, and I’ve tried everything! Chiropractic work, massage, oils, saunas, and even hypnotherapy (which I would have to say is highly effective). What would you say to me about this persistent pain in my neck and how would YOU solve it? Q3: I know a lot of this involves the mind. I heard you say something that made me think a bit, and I wonder if you can explain how you interpret when Hong-Kong, American martial arts and actor, the late Bruce Lee said “it’s like a finger pointing away to the moon” urging us to NOT concentrate on our finger, or we will miss “all that heavenly glory” and that we must NOT think, but learn to FEEL more. How does this quote tie in here? Learn to listen to our body and feel more, rather than get stuck focusing on (our finger) or whatever it is that hurts us in our body? What would you say here? Q4: So here’s another quote I heard you say that I just love. I connected with it as I worked for 6 years in the motivational speaking industry and met some of the greats in this industry, right alongside those who had all risen to the top in their careers. Most that I met were open to learning NEW strategies and ideas for success, that took them to these great heights, and they didn’t have to be scientifically proven, they just had to work. You mentioned a quote by Rockefeller that said “millionaires don’t use astrology, billionaire do” suggesting that more successful individuals, particularly those at the highest wealth levels, may leverage astrology for strategic insights beyond simple fate beliefs. Can you explain how this quote ties into your work? Q5: Before my next question, I would love it if you could give us your take on Energy 101 and what we should all know about energy fields, and frequencies? I’ve mentioned this concept on a few different episodes where I talk about how we are all spiritual beings, with an intellect, living in a physical body (EP 67[i]) and that we must change our frequency to move to different levels of vibration. How would YOU explain this image and concept? Q6: Since we now can see how important energy is, in Arizona, where I live, we can find stores on reading our energy, our aura (I’ve done this recently) or classes on how to bend a spoon, psychokinesis and dowsing (all classes that I took the FIRST year I moved here over 24 years ago). Can you tell me what you learned from your work with Uri Geller years ago that might open our listener’s eyes to different techniques for success that you have seen either yourself or others use to give them a razor’s edge for success? Q7: Ok, another quote here from Nikolas Tesla “magic is science not yet understood.” I’ve been working hard to make the connection with neuroscience and some of those age old success principles that I saw working in the seminar industry back in the late 1990s. Our most downloaded episode is a 4-part series on Applying The Silva Method[ii] for Increased Intuition, Creativity and Focus. My favorite quote from this series is that “once we learn to use our minds to train it, it will do some astounding things for us, as you will soon see.” What kind of magic have you seen over the years with people you work with who have learned to train their mind (like Bruce Lee was so well known for?). Q8: In the Silva Method, he has this activity where we learn how to see things on the “screen of our mind.” What have you learned from your study of ancient physicists about developing our minds, or our “third eye” and why is this advanced awareness important if we want to take better control our our health and wellness, as well as our success, in the future?   Q9: This has been a lot, and I could keep asking you questions, but I wonder, “where do we begin?” I didn’t know that Yin/Yang (dark/light) means Tai Chi or that Dao means “the path, or the way.” Can you highlight the best way forward for someone who notices they are off balance, like me, and how to get started on a better way forward? Q10: Have I missed anything important? Sifu, I want to thank you very much for meeting with me, to open my mind up further with your knowledge and wisdom that you have collected and implemented since you were a young boy. I’m grateful to have had this chance to speak with you. Where can people learn more about your classes and workshops? CONNECT with SIFU BOGGIE Instagram https://www.instagram.com/sifu.boggie/?hl=en LinkedIn https://www.linkedin.com/in/sifuboggie/ Facebook https://www.facebook.com/sifuBoggie YouTube https://www.youtube.com/@SifuBoggie Sifu's School https://shundao.uscreen.io/    REFERENCES: [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #67 Expanding Your Awareness with a Deep Dive into Bob Proctor’s Most Powerful Seminars https://andreasamadi.podbean.com/e/expanding-your-awareness-with-a-deep-dive-into-bob-proctors-most-powerful-seminars/   [ii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #261 PART 1 of Apply the Silva Method for Improved Intuition, Creativity and Focus. https://andreasamadi.podbean.com/e/a-deep-dive-with-andrea-samadi-into-applying-the-silva-method-for-improved-intuition-creativity-and-focus-part-1/    

Welcome to episode 361 of the Neuroscience Meets Social and Emotional Learning Podcast, where we reconnect with Dr. Sui Wong, a leading neuro-ophthalmologist, for an enlightening discussion on her new book, Sweet Spot for Brain Health: Why Blood Sugar Matters for a Clear, Fog-Free Brain. Join host Andrea Samadi as she dives deep into Dr. Wong's research that unveils the powerful link between our blood sugar levels and brain health. Discover practical tips and a 12-week challenge designed to help maintain optimal brain function by stabilizing blood sugar. This episode sheds light on Dr. Wong's holistic approach to patient care and her dedication to sharing knowledge that empowers individuals to enhance their health and well-being through informed lifestyle choices. Watch our interview on YouTube here https://youtu.be/MoQT39pXHhE  Welcome back to SEASON 13 of The Neuroscience Meets Social and Emotional Learning Podcast, where we connect the science-based evidence behind social and emotional learning and emotional intelligence training for improved well-being, achievement, productivity and results—using what I saw as the missing link (since we weren’t taught this when we were growing up in school), the application of practical neuroscience. I’m Andrea Samadi, an author, and an educator with a passion for learning and launched this podcast 6 years ago with the goal of bringing ALL the leading experts together (in one place) to help us to APPLY this research in our daily lives. For today’s episode #361, we meet with a returning guest, Dr. Sui Wong, a Leading Neuro-Ophthalmologist, who we met on EP 343[i], last August where we looked at: ✔ Dr. Sui Wong's career path in medicine, that led her to write 4 books to help her patients (and the world) improve their brain health. ✔ How understanding our eye health can help us to prevent neurological disorders (like Alzheimer's Disease) in the future. ✔ What common neuro-ophthalmology cases she sees. On today’s EP 361, we will dive deep into her NEW book, Sweet Spot for Brain Health: Why Blood Sugar Matters for a Clear, Fog-Free Brain.[ii] ✔ What is the brain-glucose connection? ✔ How does glucose impact cognitive performance? ✔ How can we better prepare to eat food that we know will spike our blood sugar levels? ✔ What health problems can too much sugar lead to? ✔ Helpful tools to create a brain-healthy diet. ✔ Supplements that are important for brain health and cognition. Just a reminder: Dr. Sui H. Wong, is a Neurologist and Neuro-Ophthalmologist based in London, United Kingdom. In addition to her clinical work as a medical doctor and physician, Dr. Wong is an active neuroscience researcher, who translates pertinent and clinically relevant questions into research, to improve person-centered patient outcomes. Additionally, she has the qualifications and experience to consider a broader spectrum of lifestyle-specific interventions. Dr. Wong’s holistic approach in empowering patients has been recognized with many awards, and this is just the beginning for her. When I was introduced to Dr. Wong, an active neuroscience researcher with a mission of translating important clinically relevant questions into research for improved person-centred patient outcomes, I knew I had to speak with her. She is a widely-published author and researcher with over 110+ peer-reviewed publications in medical journals, chapters and conference abstracts, to date.  Let’s meet Dr. Sui Wong, for the second time on our podcast, and see what we can learn together about what she has uncovered with her research of the importance of understanding our blood sugar levels, for a fog-free brain. Welcome Dr. Sui Wong! It’s wonderful to see you again. What’s been going on with you since we met last August? Well, let’s get straight to your new book, Sweet Spot for Brain Health: Why Blood Sugar Matters for a Clear, Fog-Free Brain. I absolutely love this topic, and I’ve covered a few episodes where we looked at the impact of sugar on our health and wellness, with EP 275[iii] The Damaging Effects of Sugar on the Brain and Body. I’m open that while I will eat chocolate, (sparingly) I watch the sugar content in EVERYTHING I eat, because it just doesn’t make me feel good to have a sugar-rush to the brain. Besides chocolate, I’d say I live a sugar-free lifestyle, (since around 2005, so for the past 20 years) and it’s not something I even think about anymore. So when I see just how damaging sugar is to our health, I want to do what I can to help others to try this lifestyle, and see how they feel. INTRO Q: What was it for you that made you want to cover this topic, even with tips for a 12-week challenge at the end of the book? Q1: In the very beginning of your book, you ask the question “have you ever wondered about the hidden connection between what you eat and how your brain works” and I honestly had not, until I was at my foot doctor, telling him that my feet were going numb with exercise, and he had just written a book, called Sugar Crush: How to Reduce Inflammation, Reverse Nerve Damage and Reclaim Good Health[iv] and he handed me a piece of paper that would involve my pathway to a sugar-free diet. When was it that you began to connect the dots with how our brains work, connected to sugar? What is the brain-glucose connection? Q2: Just thinking back to my sugar-free diet, that began 20 years ago, my doctor had me stop eating high glucose fruits like pineapple, and replace them with low glycemic fruits. I remember us both laughing as we realized that bananas were not on the list, and I remember thinking “what can I eat?” and it was a massive mindset shift. You’ve broken your book into Themes and theme 1 that covers Chapters 1-4 covers how glucose helps your brain to work, as well as how your body breaks down food to give us energy. Can you tell us what we should all know about glucose, how it impacts cognitive performance, and how we can balance the sugar we ingest so it’s not too much, or too little? Q2B: Is the only way to REALLY know this, to measure what we eat with a blood glucose monitor to see how what we are eating impacts our blood sugar levels? Q2C: How can we better prepare to eat foods we know will spike our blood sugar? Q3: Then you cover Theme 2, in chapter 5, When Things Go Wrong with what happens when you blood sugar levels aren’t right. We all have heard this, but can you tell us the problems too much sugar can lead us to? (like diabetes, insulin resistance, deteriorating vascular health, in addition to the impact on our brain health and overall well-being)? Q4: Then you cover Theme 3, what to do about it, in chapters 6-11 with practical tips to keep your blood sugar steady, and our brain in top shape. It’s here that you cover diet, and this is a huge one, as many of us like eating, or cooking things in a certain way. I remember my doctor asking me to write down EVERYTHING I was eating, and what was in the sauces I was cooking things in. For example, I remember I liked this Fajita sauce, that was really high is sugar. So I had to find a replacement for it. Or learning what food were high glycemic. Or don’t even get me started when I realized how bad alcohol is for the brain, especially when I had cut out so many things. I remember thinking “what is left for me to eat/drink” until I found replacements for everything that we know to be bad for the brain. What are the most helpful tools you have found for getting our heads around a brain-healthy diet? Q5: What natural remedies or supplements are important for brain health and cognition? Q6: What is your goal for us with this book? Q7: What are some challenges you see with people in your practice, or obstacles that get in the way? Q8: What have I missed that’s important? Dr. Sui Wong, I want to thank you for coming back on the podcast for a second time. It was wonderful to catch up, and learn more about ways to improve our brain health and cognition, by finding this Sweet Spot for Brain Health. I will link your information for people to learn more about you in the show notes. What is next for you? FINAL THOUGHTS I couldn’t end this episode without really thinking about this topic of the importance of finding our own “Sweet Spot for Brain Health.” I know that during the recording, I could think of a few ways that I can improve my own habits immediately, (like by making sure I am taking fish oil, and as well, will add some flax seed to my shakes or morning breakfast) or like Dr. Wong mentioned, to improve ourselves just a little bit, make a shift that’s only about 1-3% and we can make a significant change in our future health. I hope you enjoyed this episode, and have written down some ideas to improve your health in ways that these small shifts will over time, help us all to keep our brains sharp, and fight off cognitive decline. And with that thought, I’’ll close out this episode and will see you in May, with more interviews that will dive deeper into brain health and wellbeing. RESOURCES AND CONNECT WITH DR. SUI WONG Sweet Spot for Brain Health Book books2read.com/u/br2l8z Thursday Tips-Bitesize brain health tips to thrive:  bit.ly/drwongbrainhealth Website for Dr. Wong’s books: https://www.drsuiwongmd.com/books Instagram: https://www.instagram.com/drsuiwong.neurologist/ LinkedIn: https://www.linkedin.com/in/dr-sui-wong-neurologist/ Mindfulness for Brain Health (in paperback/ hardcover/ Kindle/ audiobook) https://books2read.com/u/4XNXAg Break Free from Migraines Naturally (in paperback/ hardcover/ Kindle/ audiobook) https://books2read.com/u/bwgG5Z Sleep Better to Thrive (in paperback/ Kindle/ audiobook) books2read.com/u/mv0XQ2 Quit Ultra-Processed Foods Now (in paperback/ Kindle/ audiobook) https://books2read.com/u/m27M21 Email [email protected]   RESOURCES Freestyle Libre Patch https://www.freestyle.abbott/us-en/home.html   Attia’s Rule https://podclips.com/c/attias-rule-avoid-arguing-about-supplements-nutrition-until-you-can-deadlift-your-body-weight-for-10?ss=r&ss2=hubermanlab&d=2022-08-15&m=true REFERENCES: [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #343 with Dr. Sui Wong https://andreasamadi.podbean.com/e/unlocking-brain-health-insights-from-a-leading-neuro-ophthalmologist/   [ii]Sweet Spot for Brain Health: Why Blood Sugar Matters for a Clear, Fog-Free Brain by Dr. Sui Wong, Published Nov 11, 2024 https://www.amazon.com/Sweet-Spot-Brain-Health-Well-being/dp/1917353855   [iii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #275   https://andreasamadi.podbean.com/e/brain-fact-friday-the-damaging-impacts-of-sugar-on-the-brain-and-body/   [iv]  Sugar Crush: How to Reduce Inflammation, Reverse Nerve Damage and Reclaim Good Health by Dr. Richard Jacoby (April 2014)  https://www.amazon.com/dp/B00KPVB4OA/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1  

Welcome to Season 13 of Neuroscience Meets Social and Emotional Learning. Join Andrea Samadi as she wraps up a year-long exploration of Grant Bosnick's book on self-leadership, diving into the final chapters focused on the neuroscience of resilience, authenticity, and bias. Discover practical strategies and insights from the latest neuroscience research to enhance your self-awareness, build authentic relationships, and overcome biases for personal growth and improved well-being. Don't miss this final installment filled with expert knowledge and actionable steps to transform your daily life. And we will now resume PART 4, the final part of our review, to sum up last year, 2024, and our entire year studying one book, Grant Bosnick’s “Tailored Approaches to Self-Leadership: A Bite Size Approach Using Psychology and Neuroscience” that we first dove into with our interview on EP #321[i] the end of January 2024. The goal was that each week, we focused on learning something new, (from Grant’s book) tied to the most current neuroscience research, that builds off the prior week, to help take us to greater heights this year. It honestly shocked me that this series took the entire year. We began with PART 1[ii] and the first 5 chapters of the book. PART 2[iii] we reviewed chapters 6-9 of Grant Bosnick’s Tailored Approaches to Self-Leadership, PART 3[iv], we reviewed chapters 10-13, and finally, today, we will finish with PART 4, Chapters 14-16.                                                                                         ((On today's EPISODE #360 PART 4 of our review of Grant Bosnick’s Tailored Approaches to Self-Leadership, we will cover)): ✔ EP 344 Chapter 14[v] “The Neuroscience of Resilience” ✔ EP 345 Chapter 15[vi] “Unlocking Authenticity: The Neuroscience of Relationships” ✔ EP 347 Chapter 16[vii] “The Science of Bias” If you have not yet taken the leadership self-assessment, or if you would like to re-take it to see if the results are different for you than last year, you can click the link here to find the quick test. I re-took the assessment for 2025, and did notice some similarities and some differences from last year. If you can, retake the assessment and see what you notice about yourself. I noticed that pathways 2 and 3 are my high areas of focus this year, and that I can drop pathway 6 from my focus. What about you? If you have a few minutes to spare, take this leadership self-assessment again, and see if you notice any changes in your areas of focus for 2025. This is an incredible way to remain laser focused on pathways that will move the needle of success for YOU this year. EP 344 Chapter 14 “The Neuroscience of Resilience: Building Stronger Minds and Teams” If you were to ask me which episode is my favorite out of the 16 chapters, I would have to say this topic is at the top of the list, even though this pathway came out as a 0% for me to focus on in 2025. It’s not because I’ll be brushing resilience under the rug this year, as it’s an area of focus I work on daily, without even thinking about it. Who doesn’t want to become more resilient, or understand how to build a stronger mind, and then translate this strength to others for predictable results in 2025? What drew me to this episode was learning about the fascinating new neuroscience behind the part of our brain called the anterior mid cingulate cortex that becomes bigger when we use our will power to do those things we just don’t want to do. Scientists believe this ability to use our will power to do difficult things, which builds our resiliency, is what’s really behind the will to live. Stop and think for a minute here. Does this resonate with you? If you enjoy doing difficult things, and you would describe yourself as being “resilient” doesn’t it make your mind spin to think that you are actually building a bigger, and stronger brain with this trait? Dr. Amen from Amen Clinics does remind us that when it comes to our brain, that bigger is better and that “a larger, more active brain is associated with better cognitive performance and overall well-being.”[viii] On this episode we also covered: A review of EP 74 and 286 where we covered the Neuroscience of Resilience with Horacio Sanchez’s work reminding us that our protective or risk factors in our lifetime, will determine how resilient we will be throughout our life. While 25% of the population are naturally resilient, Horacio asserts that “if you have little risk, it takes less to be resilient. But—if you have a lot of risk, it takes a lot more protective factors to offset the scale.” Horacio has dedicated his life to helping our next generation become more resilient. If you love Horacio Sanchez’s work as much as I do, stay tuned, as we will be featuring him soon with his new book, Unlocking School Bias: Using Neuroscience to Improve Student Outcomes[ix]. Stay tuned for this episode that will be scheduled as soon as I finish reading his book. Next we looked at Grant Bosnick’s book, Tailored Approaches to Self-Leadership (Chapter 14) where he gave us the analogy of the donkey who fell into the well, and demonstrated resiliency when he used the dirt shoveled on him, to climb out. This example taught us that we all will have dirt shoveled on our backs in our life, and “that we can either get buried in the dirt or shake it off and take a step up. Each adversity we face is a stepping stone, and we can get out of the deepest wells by shaking off the dirt and taking a step up.” (Chapter 14, Resilience, Bosnick, Page 160). Another analogy we learned was through the mother and daughter story, and that when adversity faces you, Bosnick asks us to reflect. “Are you the carrot that seems strong but with pain and adversity (wilted) and became soft, losing its strength? Are you the egg that starts with a soft heart, but hardens with the heat? Or are you like the coffee bean that actually changes the hot water, the very circumstance that (brought) the pain?” (Chapter 14, Resilience, Bosnick, Page 161). I’m hoping that we all desire to experience change with the adversity we face, like the coffee bean and use our difficult experiences in life to build a better, and stronger version of ourselves. After learning about building resiliency in ourselves, we learned about building resiliency within our teams, and looked at Patrick Lencioni’s The Five Dysfunctions of a Team. The absence of trust, fear of conflict, lack of commitment, avoidance of accountability, and inattention to results. Then we learned to turn this around, using the five functions of a high performing team: trust, absence of fear of conflict, commitment, accountability and attention to results.” (Chapter 14, Resilience, Bosnick, Page 170). Finally, we looked at how we develop resiliency, using our Will Power from EP 294 where I shared an activity to strengthen this faculty of our mind either through meditation, or with an activity of staring at a candle flame, and with time, effort and sheer will power, blocking out everything else around you, until you and the candle flame become one. REVISIT THIS EPISODE TO REVIEW THIS CONCEPT IN DEPTH EP 345 Chapter 15 on “Unlocking Authenticity: The Neuroscience of Relationships“ we covered:  ✔ Author Mo Issa’s definition of authenticity from his book The Shift: How to Awaken the Aliveness from Within. We met Mo Issa on EP 346[x]) We learned that Mo believes that “true authenticity means being ourselves—not an imitation of what we think we should be or what others want us to be. We all have a unique gift, and we must find and nurture it.” (Mo Issa, The Shift). ✔ Andrea’s reflection from 2021 when Mo Issa asked her “what does authenticity mean to you?” What’s authentic for me—it’s living life according to my values. Living who I am by design. If I’m not putting health first, (for myself and my family) or learning, growing, researching, and then disseminating/sharing what I’ve learned, I’m not living my true authentic self. It will hurt my productivity if I compromise who I am, at this granular level. ✔ We ask the reader to consider: What makes YOU authentic? ✔ How do you know when you are living a truly authentic life? ✔ Have you identified your unique gifts or talents that make you stand out from others? ✔ Do you know what might be holding you back from being truly authentic? ✔ The Neuroscience of Our Social Brain “We have two systems in our brain: the X-system and the C-system. The X-system (or reflexive system) is automatic, responsive, like/dislike, reward/threat. The C-system (or reflective system) is controlled, conscious, with executive function and executive control.” (Chapter 15, Bosnick, Page 186). Motivation and effort are required to engage this part of the brain. The story of Phineas Gage who destroyed the C-system, in his brain and was operating on X-system only. In other words he had no control over his automatic, reflexive system, and his behavior became unbearable as a result. The C-system, (that requires motivation and effort to activate) we learned, is important for self-reflection and understanding self/other. We know this part of our brain as the Default Mode Network[xvi], and the part of our brain where we take breaks for creativity, thinking and learning to occur. “When the brain is at a resting state, this specific system kicks in, which is focused around social understanding (thinking about yourself, others’ thoughts, others’ actions etc.).” We learned to get into this resting state by “staring out of a window and do nothing (except reflecting on what else we can do to improve our relationships) and this knowledge that we uncover will help us to build more authentic relationships. We learned to slow down the conversation with people, truly listen to them empathetically and be fully present with them. This will build the relationship to be deeper…go slow with the conversation and communication in order to go fast with the depth of the relationship.” (Chapter 15, Bosnick, Page 186). ✔ 4 Steps to Building More Authentic Relationships Think of a person in your business, or personal life, that you would like to build a more authentic relationship with. Get to know them on a deeper level. How would you describe them? Are they introverted/extroverted? How do they approach authenticity and relationships? Let your brain go into your Default Mode Network. Stare out of a window and think: what could you do to build a more authentic relationship with each of the people you are thinking of? How can you go slow with your conversation to go fast with the depth of the relationship? And finally, we looked at the quote from Mo Issa that suggests that once we have done the work ourselves, and know what makes us truly authentic, once we know our own unique gifts and talents, and we continue to nurture and grow them, next, we can look outward, and recognize the unique talents and gifts in others. REVISIT THIS EPISODE TO REVIEW THIS CONCEPT IN DEPTH Finally, we covered EP 347 Chapter 16 “The Science of Bias“  where we ✔ Reviewed past episodes where we covered this topic of cognitive biases. ✔ Chapter 16 of Grant Bosnick’s Tailored Approaches to Self-Leadership on The Neuroscience of Bias. ✔ A review of our two types of thinking (X-system=reflexive/automatic and C-system=reflective/intentional). ✔ 3 Steps to Understand and Manage our Biases from Grant Bosnick’s book: Accept and admit we are all biased. It’s a natural part of being human. The exercise from Daniel Kahnaman’s book showed me how quickly I reverted back to system x, reflexive, automatic thinking. This self-awareness has helped me to consider where else I make quick judgments, without thinking reflectively. Label the Bias. While Bosnick covered three examples, similarity bias (making quick conclusions about people similar to you), urgency bias (where we put non-urgent tasks on hold to push through to do something that requires our immediate attention), or experience bias (where we believe our perception is the truth and that others who see things differently from us are wrong, knowing there are close to 200 different biases, it’s a start to be aware that our thinking could possibly be flawed. Mitigate the Bias. We aren’t going to solve all of our biases at once, but once we are aware that’s it’s human to have them, we can begin with looking at strategies to mitigate each. I’m looking forward to diving deeper into the neuroscience of Biases with Horacio Sanchez’s new book. Stay tuned for this interview coming this Spring. ✔ 4 Strategies for Mitigating our Biases SLOW DOWN: Bosnick goes into detail on how to mitigate the top three biases that he listed. The strategy that he used was to step back, slow down and access your Systems 2 reflective thinking to see what you notice. The maze exercise showed me I could benefit from slowing down my thinking and not jump to conclusions. BE MINDFUL: When talking to others, work on “engaging our System 2 (reflective) thinking…the more mindful we are, the more we can engage our mental brakes, increase self-awareness, reduce emotional impulses, and reduce our susceptibility to unconscious bias.” (Ch 16, Biases, Bosnick, Page 212). Being mindful of others will help us to learn to appreciate different perspectives, as well, other people will connect more to us when they can sense we are thinking from their point of view. LEARN FROM OTHER PEOPLE: Talk to others so you can learn “how to get out of our own experience bias and appreciate other people’s perspectives. This will help us to get out of our autopilot, easy route thinking of the urgency bias to have deeper, more robust and deliberate thinking.” (Ch 16, Biases, Bosnick, Page 212). ASK FOR OUTSIDE OPINIONS: Find others you can brainstorm with to come up with fresh ideas to help you to think in a different way. Ask for feedback to gain a new perspective. This is just the beginning of this topic for us here on the podcast. While writing this episode, I had a message from our good friend Horacio Sanchez, third time returning guest from EP 111[vi] and we will have him back on for a 4th time, to dive deeper into this topic. REVISIT THIS EPISODE TO REVIEW THIS CONCEPT IN DEPTH REVIEW and CONCLUSION: To review and conclude this week’s episode #360, PART 4, our final piece of our review of Grant Bosnick’s Tailored Approaches to Self-Leadership, where we covered a review of the final chapters of his book, with strategies that can help us to implement each concept, from chapters 14, 15, and 16. EPISODE #360 PART 4 of our review of Grant Bosnick’s Tailored Approaches to Self-Leadership, we covered: ✔ EP 344 Chapter 14 “The Neuroscience of Resilience” ✔ EP 345 Chapter 15 “Unlocking Authenticity: The Neuroscience of Relationships” ✔ EP 347 Chapter 16 “The Science of Bias” We will see you next time, with some returning guests, Dr. Sui Wong (coming up in April) and Horacio Sanchez. See you next time. REFERENCES: [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #321 with Grant ‘Upbeat’ Bosnick  https://andreasamadi.podbean.com/e/insights-from-grant-upbeat-bosnick/   [ii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #355 Mastering Self-Leadership REVIEW PART 1 (Grant Bosnick) https://andreasamadi.podbean.com/e/mastering-self-leadership-with-neuroscience/   [iii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #356 Mastering Self-Leadership REVIEW PART 2 (Grant Bosnick)https://andreasamadi.podbean.com/e/unlocking-the-secrets-of-self-leadership-chapters-6-to-9-review/   [iv]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #357 Mastering Self-Leadership REVIEW PART 3 (Grant Bosnick) https://andreasamadi.podbean.com/e/unlocking-the-power-of-persuasion-time-management-and-change/   [v] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #344 “The Neuroscience of Resilience”  https://andreasamadi.podbean.com/e/the-neuroscience-of-resilience-building-stronger-minds-and-teams/   [vi] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #345  “ Unlocking Authenticity” https://andreasamadi.podbean.com/e/unlocking-authenticity-the-neuroscience-of-relationships/   [vii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #347 “The Science of Bias”   https://andreasamadi.podbean.com/e/unlocking-the-science-of-bias-mastering-self-leadership-and-cognitive-awareness/   [viii] https://www.amenclinics.com/conditions/brain-optimization-peak-performance/   [ix]Unlocking School Bias: Using Neuroscience to Improve Student Outcomes by Horacio Sanchez published Feb. 12th 2025 by Corwin Press https://www.corwin.com/books/unlocking-bias-292586   [x]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #346 with “Mo Issa: The Midlife Shift: Discovering Authenticity and Vulnerability”  https://andreasamadi.podbean.com/e/the-midlife-shift-discovering-authenticity-and-vulnerability-with-mo-issa/  

In this illuminating episode of the Neuroscience Meets Social and Emotional Learning Podcast, host Andrea Samadi sits down with Dr. Shad Helmstetter, a best-selling author renowned for his work in personal growth and self-talk. Dr. Helmstetter shares his profound insights into the science of self-talk and neuroplasticity, revealing how the language we use with ourselves can radically transform our lives. Watch our interview of YouTube here https://youtu.be/zaVGEjVj__Y Listeners will discover how Dr. Helmstetter's research connects age-old principles of success with cutting-edge neuroscience. The episode delves into practical strategies for reprogramming the brain through positive self-talk, the significance of learning the language of success, and the steps anyone can take to improve their mindset. Whether you're an educator, a parent, or simply someone seeking personal improvement, this episode offers valuable lessons on how to harness your inner dialogue for greater achievement, fulfillment, and happiness. Welcome back to SEASON 13 of The Neuroscience Meets Social and Emotional Learning Podcast, where we connect the science-based evidence behind social and emotional learning and emotional intelligence training for improved well-being, achievement, productivity and results—using what I saw as the missing link (since we weren’t taught this when we were growing up in school), the application of practical neuroscience. I’m Andrea Samadi, an author, and an educator with a passion for learning and launched this podcast 6 years ago with the goal of bringing ALL the leading experts together (in one place) to help us to APPLY this research in our daily lives. On today's EPISODE #359 we will cover: ✔ Dr. Shad Helmstetter's background that led him to create an APP that teaches how to reprogram the brain with positive self-talk ✔ Where our self-talk originated from, and how we can change it, rewire our brain, and put our lives on a trajectory for success. ✔ What is the language of success vs the language of those who are deemed to fall short of their goals? ✔ How can we teach this language to ourselves, our children, students or large groups, to permanently rewire their brain for success? For today’s EP #359, we meet with the best-selling author of more than twenty books in the field of personal growth, Shad Helmstetter, Ph.D. What caught my attention with our next guest was NOT this huge list of books he has written, or that he had appeared on over 1200 radio and television programs, including repeat appearances on Oprah Winfrey, ABC, NBC, CBS, and CNN News, or even that his self-talk audio programs are listened to thousands of individuals and families worldwide. There was something else that set our next guest apart from the others. What caught my attention was when I saw a passage in his book, The Power of Neuroplasticity, that described the EXACT mission or quest that I have been on, since looking back at the days I worked for motivational speaker Bob Proctor[i], and always wondered like our next guest “why do some people fail while others succeed?” I even wrote this question on the back of my first book, The Secret for Teens Revealed, and have been on a mission to connect science to these age-old principles that I have witnessed change many people’s lives. We have covered Napoleon Hill’s Think and Grow Rich[ii] book on this podcast, as well as Wallace D. Wattles’ The Science of Getting Rich[iii], and after looking at this question, I always came to the SAME conclusion. It HAS GOT to come down to the fact that successful people “think and act” in a certain way. So when I came across Shad Helmstetter, I wanted to learn what he has discovered that connects the age old books that we have covered on this podcast, to science. I wondered what he has discovered about “why are some people, day to day, happier, more productive, more fulfilled than others? What makes the difference? It is kismet, a kind of fate” he asks in his classic book, What to Say When You Talk to Yourself. Or has he discovered something important about the way we talk to ourselves that could possibly change the course of our lives? Let’s meet Shad Helmstetter, a pioneering dean in the field of self-talk, and see what we can learn from his decades of research, that could possibly take us to NEW heights in 2025 and beyond. Welcome Dr. Helmstetter, it’s an honor to meet someone who has accomplished so much in a field that I’ve been immersed in since the late 1990s. Thank you for being here today. INTRO Q: I’ve got to start how did you first get interested in self-talk and programming? Can you give us some background of where your career began? 1. We have covered self-talk before on this podcast, and ways to control those automatic negative thoughts, but can you explain what is self-talk and why is it so important? Are there certain words we shouldn’t say, or think? Is there a difference in the brains of successful people compared to the brains of people who struggle or fail? I ask this question, as working in the seminar industry in the late 1990s, I saw all types of people, from all walks of life. I definitely noticed some people did things (took action) or showed me that they “thought” in a “certain way” that projected them on a pathway of success. What is the difference that you see? 1B: What are some words that can put us on a trajectory for success? What are some of the areas of life that are directly affected by our self-talk and how the brain is wired? I can guess our careers, but what else would you say? How does social media shape our self-talk, and can we override that influence through conscious effort? 1C: How do you see neuroscience being integrated in our lives, and classrooms of the future? What is the best way to listen to self-talk, and how often should you listen to it? 2: We can go deep here, but beyond our life experiences, where would you say exactly our programming comes from? 2B: How do we stop doing something we might not even be aware of? 2C: The importance of who we surround ourselves with, and ways to impact larger groups of people with positive thinking. 3. When did you first realize the importance of studying the brain with your work? What is your vision for where your work will go? Dr. Helmstetter, I want to thank you for taking the time to meet with me, and share your fascinating work that has been helping people globally for decades. For people to get started with your work, is the best place through your app?  What are the best places for people to connect with you? CONNECT with Shad Helmstetter GET THE APP https://www.selftalkplus.com/ Facebook https://www.facebook.com/drshadhelmstetter/ Instagram https://www.instagram.com/drshadhelmstetter/ Website https://shadhelmstetter.com/     RESOURCES   The Secret Words of Success: The Life-Changing Words Successful People Use Most Published by Shad Helmstetter PH.D. January 8th, 2020 https://www.amazon.com/Secret-Words-Success-Shad-Helmstetter/dp/1734498218       REFERENCES:   [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #66 with the Legendary Bob Proctor  https://andreasamadi.podbean.com/e/the-legendary-bob-proctor-on/   [ii] Neuroscience Meets Social and Emotional Learning Podcast PART 1 of Napoleon Hill’s Think and Grow Rich Book Study https://andreasamadi.podbean.com/e/think-and-grow-rich-book-review-part-1-how-to-make-2022-your-best-year-ever/   [iii]Neuroscience Meets Social and Emotional Learning Podcast PART 1 of Wallace D. Wattles’ The Science of Getting Rich  https://andreasamadi.podbean.com/e/part-1-review-of-wallace-d-wattles-the-science-of-getting-rich-on-prosperity-consciousness/  

Welcome to another enlightening episode of the Neuroscience Meets Social and Emotional Learning podcast. In today's episode, we delve deep into the transformative world of practical neuroscience with our special guest, Craig Polsfuss, a pioneering psychologist and author. Polsfuss introduces us to his groundbreaking book, Reality Shattering Insights, and shares his unique journey of integrating psychology, spirituality, and brain science to enhance mental well-being, performance, and spiritual insight. Join us as we explore how understanding and tapping into deeper consciousness can lead to life-changing insights and self-discovery. Learn to listen to your inner whispers and discover how to transform mental and emotional landscapes from within, moving from the intellect into the heart and beyond. Watch interview on YouTube here https://youtu.be/2Hu6_poYLn8 Welcome back to SEASON 13 of The Neuroscience Meets Social and Emotional Learning Podcast, where we connect the science-based evidence behind social and emotional learning and emotional intelligence training for improved well-being, achievement, productivity and results—using what I saw as the missing link (since we weren’t taught this when we were growing up in school), the application of practical neuroscience. I’m Andrea Samadi, an author, and an educator with a passion for learning and launched this podcast 7 years ago with the goal of bringing ALL the leading experts together (in one place) to help us to APPLY this research in our daily lives. On today's EPISODE #358 we will cover: ✔ How licensed psychologist and former clinical social worker Craig Polsfuss, (among the pioneers of the Three Principles movement in the 1980s) bridged psychology, spirituality, and brain science to help people achieve mental well-being, top performance and spiritual insight. ✔ Uncover the formula to create your own Reality Shattering Insights. ✔ Learn how tap into a deeper consciousness that can lead to life-changing insights and self-discovery. For today’s EP #358, we meet with a pioneering psychologist and author of the book published just last November, Reality-Shattering Insights[i], the first in a 4-book series entitled VoLT: The Vortex of Living Truth. Today’s guest, Craig Polsfuss, a licensed psychologist and former clinical social worker, who pioneered the Three Principles movement in the 1980s after a powerful awakening. With nearly five decades of experience, he integrates psychology, spirituality, and brain science to help people achieve mental wellbeing, top performance, and spiritual insight.  The "reality-shattering insights" that he shares inside his book will open your eyes, if you are looking for answers, to questions you might not have even known that you were asking yourself. Before we meet Craig Polsfuss, and begin our journey of self-discovery: A discovery that will take us from our head to our heart, and from our heart, into the depths of our soul. I’ve got to say that this episode is not like ANY I have done before, as Craig covered questions I have had for a very long time. Questions that came up when I first studying Wallace D. Wattles’ The Science of Getting Rich book, 25 years ago, that we covered on EP 315[ii] with a 7-PART series. This book was one of the seminars that I sold in the late 1990s when I worked with speaker Bob Proctor.  I always wondered “what is that thinking stuff that Wattles describes in his syllabus?” If you signed up for this seminar, you would have been given this syllabus to take home with you laminated. I’ve got at least 10 of them still today in my office. Back then I had no idea what Wattles was describing. That stuff he says “permeates, penetrates, and fills the interspaces of the universe.” And that “a thought in this substance produces the thing that is imaged by the thought.” I always thought it was some sort of “intelligence” but it wasn’t until this past January, while studying this book series with Paul Martinelli, who also sold this seminar, and presented it years ago. I learned Paul’s point of view that Wattles is saying this “thinking stuff” is God. And he goes on to say that we might all have our own interpretation of what we call this, (some might call it God, others a Higher Power, and others something entirely different) but I think we can all agree that there is something much bigger than us in the world. Something that keeps us connected to others, and can help us. I had to look to see what scientist Dr. Andrew Huberman would say on this topic and he goes on the record to say that he is “in absolute awe of Biology, believes in God” and elaborates by saying if you look at “the magnificence of biology, and the magnificence of nature (he says) it’s impossible for (him) to conceive it could have come about any other way.”[iii] So coming back to this episode, if you have EVER wondered like me about this topic, I’m not trying to sell you in what I believe, but just asking you to keep an open mind as you listen. This episode is about: Learning how to Listen to the whispers of your deep knowing… It’s about how exactly to pay attention to what comes up when you listen to your breath. We will cover how to drop from your mind and move into your heart… And Just Listen. This is where our next guest, author Craig Polsfuss explains is how you’ll uncover your true answer. Just keep an open mind, and you’ll see the beauty that exists when we can open our hearts  …Reality Shattering Insights. INTRO: Welcome Craig, it’s wonderful to meet you today. Where have we reached you this early Monday morning? Are you in St. Paul, MN? I’ve got to say that when I first saw your work, that I jumped a bit in my chair. Those who know me well, know I have quite a spiritual side, but we all see the world through different lenses. Can you first of all share where this journey (of the mind) began for you, bridging psychology, spirituality and brain science to bring you to where you are today? Q1: You write about "reality-shattering insights" in your new book, and the "proven" human ability to completely transform in an instant.  Can you explain what you mean by “reality shattering insights?” and give some examples of people who have transformed their lives with these insights? Q1B: What does a complete personal transformation actually look like, and is instant change truly possible? Q2: I find this topic fascinating, and wrote about a book The Eureka Factor: Aha Moments, Creative Insight and the Brain (by John Kounios and Mark Beeman) on a recent EP330[iv]. Are Reality Shattering Insights like AHA Moments? Q3: What neuroscience component did you discover that contributed to your own personal awakening? How have others taken advantage of this? Can you talk more about this and add some brain science insight?  Q3B: What about listeners who are tuning into this podcast episode, and they are curious to learn how to create “reality shattering insights” at will. What are the first steps to begin this transformative journey?   Q3C: What is the core formula or method for radical personal transformation?  Q3D: What are the different levels of personal and spiritual enlightenment? Q4: What IS this infinite intelligence? Q4: In your book, you mention it’s a journey from your “head to your heart” and from your “heart to your soul.” Can you explain this a bit more? How do we “feel” our “soul?” Q5: How does co-creation work? Q6: How does this connect to social and emotional learning?  Q7: Where do we go from here?  For those who are interested in learning more, where should they begin?   Craig, I want to thank you for your time today, sharing your book, Reality Shattering Insights, and  decades of research. For people who want to connect with you, what is the best way?   FOLLOW Craig Polsfuss LinkedIn https://www.linkedin.com/in/craigpolsfuss/ EMAIL [email protected] RESOURCES: Piezoelectricity: Why Hitting Crystals Makes Electricity https://www.youtube.com/watch?v=wcJXA8IqYl8 REFERENCES [i] Reality Shattering Insights by Craig Polsfuss published November 1, 2024 https://www.amazon.com/Reality-Shattering-Insights-Begin-Journey-ebook/dp/B0D92GMKGR/ref=cm_cr_arp_d_product_top?ie=UTF8   [ii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #315 PART 1 of Wallace D Wattles and The Science of Getting Rich: Prosperity Consciousness https://andreasamadi.podbean.com/e/part-1-review-of-wallace-d-wattles-the-science-of-getting-rich-on-prosperity-consciousness/   [iii] Dr. Andrew Huberman’s Faith in God https://www.youtupsbe.com/watch?v=Z7GVf8nD7SQ   [iv]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #330  https://andreasamadi.podbean.com/e/understanding-self-leadership-and-the-neuroscience-of-goals/      

Welcome back to Season 13 of the Neuroscience Meets Social and Emotional Learning Podcast! In this episode, we explore Part 3 of our review of Grant Bosnick's book on self-leadership, focusing on Chapters 10 to 13. Discover how the latest neuroscience research can enhance your skills in persuasion, time management, change, and agility. Dive deep into the nuances of persuasion and influence, learn effective time management techniques, understand the brain's response to change, and enhance your mental and physical agility. Join us as we uncover insightful strategies to apply in your leadership journey. And we will now resume PART 3 of our 4-PART review, to sum up last year, 2024, and our entire year studying one book, Grant Bosnick’s “Tailored Approaches to Self-Leadership: A Bite Size Approach Using Psychology and Neuroscience” that we first dove into with our interview on EP #321[i] the end of January 2024. The goal was that each week, we focused on learning something new, (from Grant’s book) tied to the most current neuroscience research, that builds off the prior week, to help take us to greater heights this year. It honestly shocked me that this series took the entire year. We began with PART 1[ii] and the first 5 chapters of the book. PART 2[iii] we reviewed chapters 6-9 of Grant Bosnick’s Tailored Approaches to Self-Leadership, and today, PART 3, today, we will review chapters 10-13. We will finish with PART 4, Chapters 14-16 after we release our FIRST interview of 2025, coming next weekend.                                                                                  ((On today's EPISODE #357 PART 3 of our review of Grant Bosnick’s Tailored Approaches to Self-Leadership, we will cover)): ✔ EP 336 Chapter 10[iv]“The Neuroscience of Persuasion and Influence” ✔ EP 337 Chapter 11[v] “The Neuroscience of Time Management” ✔ EP 339 Chapter 12[vi] “The Neuroscience of Change” ✔ EP 342 Chapter 13[vii]    “Mastering Mental and Physical Agility” If you have not yet taken the leadership self-assessment, or if you would like to re-take it to see if the results are different for you than last year, you can click the link here to find the quick test. I re-took the assessment for 2025, and did notice some similarities and some differences. See what you notice about yourself. I noticed that pathways 2 and 3 are my high areas of focus this year, and that I can drop pathway 6 from my focus. What about you? If you have a few minutes to spare, take this leadership self-assessment again, and see if you notice any changes in your areas of focus for 2025. Did any of your pathways shift for you, since last year? This is an incredible way to be laser focused on pathways that will move the needle of success for YOU this year. ✔ EP 336 Chapter 10 “The Neuroscience of Persuasion and Influence” On this episode, we looked at Jack Carew’s classic book from 1987 called You’ll Never Get No For an Answer that was covered on EP 176.[viii] Carew looked at the unique strategies that American Author and Salesman Og Mandino encouraged us all to read to improve our communication and influence with others and I noticed that Strategy 2 was to stop looking out for number one and always look for how you can help others first. So, after noticing this, I went straight to Chapter 10 of Grant Bosnick’s book, on “Persuade and Influence” to see what he had to say on this topic. Right off the bat, in the opening of this chapter, Bosnick asks us to think about how we would persuade someone else to do something, like give you a pen you would like to have, for example, or ask for a promotion, or ask someone to do something you would like them to do. Then he differentiates the word persuade that he says “we can think of as quick, more direct, more for short-term or immediate gain” (Chapter 10, Bosnick, Tailored Approaches to Self-Leadership) while influence he says “is softer, more subtle, much more for longer term and lasting gain.” (Chapter 10, Bosnick, Tailored Approaches to Self-Leadership) Persuasion Bosnick says is “more tactical, whereas influence is strategic.”  He gives us the history of persuasion, explaining its origin from the early Greek Philosophers, and that Aristotle wrote about three modes of persuasion: logos (that’s about logic and reason), pathos (that’s about emotion and inspiration) and ethos (that’s about the speaker’s own character and credibility). Thinking of Jack Carew’s second tip in his book to improve our influence with others (by putting other people first) I think is a good example of a strategy that builds this concept for long-lasting gain (influence) versus persuading someone to give me something that I need for short-term, or immediate gain (like, to pass me their pen, so I can write down something important that I’ll need to remember).  I want to build influence with others, that’s long-term, that I think includes logic and reason (logos), emotion and inspiration (pathos) and a person’s character and credibility (ethos). All 3 of the modes of persuasion, to me, make up longer term influence with someone. We learned on this episode that “There are 6 short cuts to increase the chances that someone will be persuaded or even better, influenced by us” (Robert Cialdini) We covered the first three is Robert Cialdini’s book: 1. Reciprocity: We are obliged to give back, if we have been given something. Use the neuroscience of influence and persuasion, and think of ways to help others first, instead of thinking what you can gain from other people, think of what you can give to them. Always be the first to give and take the time to make sure what you are giving is actually useful to that person. This way, what you will give will have meaning to that person. 2. Scarcity. If something is scarce, we want it more. Use this by highlighting the Benefits, Uniqueness and Possible sense of Loss. Take the time to find out how what you are offering to someone else, will help them. You will need to find out what they are looking for to do this, by asking questions, and listening. Then you can “frame what you are saying/offering, so others will find it to be valuable”[ix] especially if it is something that is difficult to come by, or scarce. 3. Authority. We are more likely to comply with a request if it is coming from a perceived authority/expert. Being introduced by others FIRST is a fast way to have others learn about your expertise, making you instantly more influential and persuasive, rather than you introducing yourself. My take-away from this episode: If I want to improve my influence, it begins with understanding the wants and needs of others first (how can I help them) and then being able to say what I mean, and mean what I say. The words I speak do matter when I’m working on gaining influence.  If I’m speaking with someone, and not being completely honest, or not meaning what I say, I know that this can be felt by the other person, and it will hurt my ability to gain trust, rapport and influence. Our brains really can detect “benefits and threats”[x] and I want to be sure that I’m drawing those I want to interact with towards me, not away from me. Once I have gained influence with someone I am speaking with, then I can take my persuasion skills to the next level, and we can begin to work together on our common goals. REVISIT THIS EPISODE TO REVIEW THIS CONCEPT IN DEPTH ✔ EP 337 Chapter 11 “The Neuroscience Behind Effective Time Management” This topic we covered early on our podcast, with a video from author Kent Healy, who wrote Success Principles for Teens[xi] that he co-authored with Jack Canfield. Kent created a video for me (many years ago) that we used with students in the classroom, and I featured this video on EP 33[iv] of our podcast that was called “Time Management, the Greatest Asset We Have” and Kent gives a perspective to the amount of time we have, in a way that 15 years later, I’ve still not forgotten his words in this video recording. You can watch Kent’s explanation of “time management”[xii] with the visuals that he provided, reminding us that “we all have the same amount of time” and he even breaks it down and tells us how many seconds we have every day (84,600 seconds to be exact) every day. While ALL the experts agree that we can’t create more time, or change this number, some will say we can use our time to generate more of something else (like energy) but Kent’s message was about using this time (these 84,600 seconds we have each day wisely) and focus on what we can control, and that’s our personal growth. He gives an example of adding just 15 extra minutes a day towards learning something new, and that adds up to 3.8 full days a year, and asks us to think of what value we put on 15 minutes of time. I loved Kent’s point of view, and always respect people who use their time wisely. Then we looked at the Neuroscience of Time Management and learned that our chronotype “the natural inclination of your body to sleep at a certain time or what people understand as being an early bird versus a night owl”[xiii] should be factored into our Time Management Strategy. We learned that “For those people who go to bed around 9:30pm-11:30pm and wake in the window of 6am-8am that there tends to be an increase in (dopamine, norepinephrine, epinephrine, 0-8 hours after waking, which leads to increases in alertness, attention and focus that are great for analytical work, great for implementation of strategies that you already understand.” Dr. Andrew Huberman with Guest Dr. Adam Grant As we are thinking about the best strategies to manage our activities, projects, the extra time that Kent Healy thinks should go to self-improvement, or even the roles we have in our personal and professional lives, in order to have access to this extra energy, and creative thinking, we will want to plan our “deep” work 0-8 hours after waking (if our chronotype is the wake up early type). So, be sure you understand your own chronotype, and factor the science into your time management strategy. This made me think of Grant Bosnick’s Top Energy Drainers: Procrastination Saying Yes to Everything The Perfectionist With this extra energy, and creative thinking, (from better managing our time) I suggested to put it all into creative prolific quality work (the perfectionist in me). I thought, why not use the extra energy to combat against procrastination, while protecting our time by saying no to everything, (at first). I know we can always come back to projects that you would like to do, that have meaning to you, but by truly managing our energy and activities, we are protecting this commodity that we all have in the same amounts: time. This episode also make me think that those 84,600 seconds that Kent Healy reminded me that we all have each day, and how 15 minutes a day (that adds up to 3.8 days/year) can be used even more wisely with this understanding of The Neuroscience of Time Management. Think About These Questions: Do you value your time? Do you value other people’s time? Do you think 15 minutes of time really matters? I will also add, have you ever thought of the impact of counting time, down to the amount of seconds that we have each day? How important is 20 seconds of your time? OR, 20 seconds of someone else’s time? REVISIT THIS EPISODE TO REVIEW THIS CONCEPT IN DEPTH EP 339 Chapter 12 “The Neuroscience of Change” On this EP we looked at two examples of what happens to our brain when we see something our brain wasn’t expecting, like a breathtaking view, or when we land the promotion we worked so hard to achieve, Bosnick explains “we feel like we got a reward. It’s a rush. We get a sensation in our brain and a hit of the big neurochemicals” dopamine, serotonin, oxytocin, norephinephrine, adrenaline.” (Page 132, Ch 12, Bosnick, Tailored Approaches to Self-Leadership). However, on the other hand, when we see a bear in the woods, (or snake on the hiking trails), or we are overlooked for a promotion at work, our brain actually sees this “like it’s a threat. We feel tense, stressed, pressure…our body physically feels it.” We learned that “Neuroscience has shown us, that the feeling we get from a social or emotional threat (like being passed over for the promotion) is the same as the feeling we get from a physical threat (like seeing a bear or a snake). When we see how our brain interprets “everything and everyone we meet as either a reward or a threat” we can better understand “how our body reacts, (and) our brain and mind think, (leading) to the decisions, behaviors and actions we make.” (Page 132, Ch 12, Bosnick, Tailored Approaches to Self-Leadership). Next on this EP, we reviewed Maslow’s Hierarchy of Needs that led to “Self-Determination Theory” around the year 2000 where researchers found that there were “three physiological needs: the need for Competence (feeling valued for our knowledge, skills and experience), the need for Relatedness (collaborating, connecting or serving others) and the need for Autonomy (being able to exercise self-regulation…to achieve our goals.” (Page 133, Ch 12, Bosnick). We learned that when our ACRES are being met, (our autonomy, competence, relatedness, equity, and sureness) it will put us in a toward state and we will fully embrace everything ahead of us; (but) if our ACRES are threatened, it will put us in an “away state” and will then resist or block things ahead of us. Looking at Bosnick’s ACRES example, we examined a work experience in our past, that we did not enjoy, to see where it went against the ACRES Model of Needs. With brain science in mind, we can gain more understanding of why we either enjoyed, or didn’t enjoy this experience. It all led back to how our brain either interprets the experience as a reward, or a threat. We also looked at triggers to be aware of to mitigate threat, during times of change. Finally, we looked at how to change our nervous system, to change our actions and behaviors, so we can leave behind a legacy (or fossil record as Dr. Huberman calls it) that we are proud of. We learned that “Agitation and strain is the entry point to neuroplasticity” Dr. Huberman This is when lasting CHANGE is happening at the brain level, and impacting our entire nervous system. So when we are working on something, (like trying to learn something new…like understanding the neuroscience of change for this episode) and that limbic friction feeling comes up, (and I’m annoyed or agitated) when something just doesn’t click.  I now have a deeper understanding of what’s happening at the brain level after this EP. I will now push forward, stay positive and lean into the change that I know is happening in my brain, as I embrace the change that comes with doing difficult work. The Neuroscience of Change is an exciting topic, and it’s only going to be strengthened with the next two topics, Agility and Resilience.   REVISIT THIS EPISODE TO REVIEW THIS CONCEPT IN DEPTH EP 342 Chapter 13   “Mastering Mental and Physical Agility” Which leads us to the final EP of our review today. “Mastering Mental and Physical Agility” Before I even review this EP, I thought of something I saw on Twitter/X this morning that caught my attention. It was a post from Chris S Cornell whose handle is @BiggestComeback and he was talking about his first attempt to run a mile, with a kettlebell. He faced some criticism for this post, as some said it was “dangerous” but mentioned that he thought that “spending your life on the couch with a remote in one hand and a beer in the other is far more dangerous.”[xiv] (Chris Cornell) While this pathway came out as a low priority for me last year, and this year, I have to say, it’s definitely NOT an area I leave off to the side. I’m always looking to see how I can push my mind or body, just a bit past where I’m comfortable, and when life is difficult, this is actually where I thrive. While I don’t think I could run a mile with a kettle bell, I did run 7 miles today with a 16 pound weighted vest. I really do believe in the mind/body connection and that by doing things that are difficult, we strengthen the brain. We did dive deeper into this concept on EP 344[xv] with “The Neuroscience of Resilience” that we will review next time, but we uncovered that by doing difficult things, we increase the size of a part of our brain called the anterior midcingulate cortex. (Dr. Andrew Huberman). I do difficult things because I want to improve my mental and physical strength, and in turn, increase the size of this important part in my brain that Dr. Huberman says “is not just the seat of willpower…but scientists think it holds the secret in the will to live.” If you are like me, and enjoy doing difficult things, you will enjoy when we looked at three terms from the book Antifragile by N Taleb[xvi] where the author says there are three types of systems, organizations or people. The fragile: which is like an egg and breaks under stress. No one wants to be labeled as fragile. The robust: which is like a phoenix, when destroyed comes back exactly as it was before. This is a step in the right direction, but who wants to emerge from challenge the same as before? The antifragile: gets stronger from uncertainty—like the Hydra from the Greek myth where you cut off one head, two grows back in its place. It gets stronger from the sudden change. We learned that when we face challenges, changes and stressors, we want to become antifragile in the process so that we grow from adversity, and become stronger in the process. While we did go deep into the stressors and triggers that can stop our course of action, Bosnick suggested that we rate our stressors (from a list he provided to jog our minds), on a scale of 1-5. Then he reminds us of the three types of people, showing us how we can and most definitely will grow from adversity, sustaining our peak performance, and finally what we want to take away from this chapter is how to “train our brain to be antifragile in order to be more agile in the moment when we face challenges or stressors.” (Chapter 13, Bosnick, Page 149) I don’t think that running a mile with a kettle bell is for me (even if a part of me wonders how far I could go before I would lose the grip of something that heavy), I will continue to challenge my mind, as we learned from our most downloaded series, The Silva Method that “Once we learn to use our mind (to train it) it will do some astounding things, as you will soon see.” REVISIT THIS EPISODE TO REVIEW THIS CONCEPT IN DEPTH   REVIEW and CONCLUSION: To review and conclude this week’s episode #357 on PART 3 of our review of Grant Bosnick’s Tailored Approaches to Self-Leadership, we covered a review of the strategies that can help us to implement each concept, from chapters 10, 11, 12, and 13. EPISODE #357 PART 3 of our review of Grant Bosnick’s Tailored Approaches to Self-Leadership, we will cover: ✔ EP 336 Chapter 10[xvii]“The Neuroscience of Persuasion and Influence” ✔ EP 337 Chapter 11[xviii] “The Neuroscience of Time Management” ✔ EP 339 Chapter 12[xix] “The Neuroscience of Change” ✔ EP 342 Chapter 13[xx]     “Mastering Mental and Physical Agility”   We will see you next time, with our PART 4, our final part in this review. Stay tuned as we launch our interview series, with NEW inspiring interviews with experts who are working deeply with the most current neuroscience research. See you next week!   REFERENCES:   [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #321 with Grant ‘Upbeat’ Bosnick  https://andreasamadi.podbean.com/e/insights-from-grant-upbeat-bosnick/   [ii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #355 Mastering Self-Leadership REVIEW PART 1 (Grant Bosnick) https://andreasamadi.podbean.com/e/mastering-self-leadership-with-neuroscience/   [iii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #356 Mastering Self-Leadership REVIEW PART 2 (Grant Bosnick)https://andreasamadi.podbean.com/e/unlocking-the-secrets-of-self-leadership-chapters-6-to-9-review/   [iv] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #330 “The Neuroscience of Persuasion and Influence” https://andreasamadi.podbean.com/e/unlocking-the-science-of-persuasion-and-influence/   [v] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #337 “The Neuroscience of Time Management”  https://andreasamadi.podbean.com/e/mastering-time-the-neuroscience-behind-effective-time-management/   [vi] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 339 “The Neuroscience of Change”   https://andreasamadi.podbean.com/e/embracing-change-the-neuroscience-behind-thriving-in-2024/   [vii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 342  “Mastering Mental and Physical Agility” https://andreasamadi.podbean.com/e/mastering-mental-and-physical-agility-strategies-for-self-leadership/   [viii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #176 https://andreasamadi.podbean.com/e/the-neuroscience-of-communication-why-our-brain-doesn-t-like-the-word-no/   [ix] The Neuroscience of Influence https://www.youtube.com/watch?v=J-5CZ2AXT1o   [x] The Neuroscience of Influence Leadership Coaching by Dean Newlund https://mfileadership.com/2021/01/27/the-neuroscience-of-influence/   [xi] Success Principles for Teens by Jack Canfield and Kent Healy April 15, 2008 https://www.amazon.com/Success-Principles-Teens-Where-Want/dp/0757307272   [xii] Author Kent Healy on “Time Management: Our Greatest Asset” https://www.youtube.com/watch?v=w_ibHzu751I   [xiii] Chronotypes Definition https://www.sleepfoundation.org/how-sleep-works/chronotypes#:~:text=Chronotype%20is%20the%20natural%20inclination,bird%20versus%20a%20night%20owl.   [xiv] https://x.com/BiggestComeback/status/1895906308785615336   [xv]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #344 “The Neuroscience of Resilience: Building Stronger Minds and Teams” https://andreasamadi.podbean.com/e/the-neuroscience-of-resilience-building-stronger-minds-and-teams/   [xvi] Antifragile by Nassim Taleb Published Jan. 28, 2014 https://www.amazon.com/Antifragile-Things-That-Disorder-Incerto/dp/0812979680   [xvii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #330 “The Neuroscience of Persuasion and Influence” https://andreasamadi.podbean.com/e/unlocking-the-science-of-persuasion-and-influence/   [xviii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #337 “The Neuroscience of Time Management”  https://andreasamadi.podbean.com/e/mastering-time-the-neuroscience-behind-effective-time-management/   [xix] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 339 “The Neuroscience of Change”   https://andreasamadi.podbean.com/e/embracing-change-the-neuroscience-behind-thriving-in-2024/   [xx]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 342  “Mastering Mental and Physical Agility” https://andreasamadi.podbean.com/e/mastering-mental-and-physical-agility-strategies-for-self-leadership/  

Welcome to Part 2 of our in-depth review of Grant Bosnick's 'Tailored Approaches to Self-Leadership.' In this episode, we delve into the significance of hydration for brain health, discovering 'aha' moments through creative insights, and the influential power of expectations on our well-being and success. We also explore the neuroscience behind staying mentally strong and regulate emotions effectively through improved sleep patterns. Join us as we unravel these fascinating research-backed strategies to enhance your self-leadership skills. Welcome back to SEASON 13 of The Neuroscience Meets Social and Emotional Learning Podcast, where we connect the science-based evidence behind social and emotional learning and emotional intelligence training for improved well-being, achievement, productivity and results—using what I saw as the missing link (since we weren’t taught this when we were growing up in school), the application of practical neuroscience. I’m Andrea Samadi, an author, and an educator with a passion for learning and launched this podcast 6 years ago with the goal of bringing ALL the leading experts together (in one place) to help us to APPLY this research in our daily lives. And we will now resume PART 2 of our 4-PART review, to sum up last year, 2024, and our entire year studying one book, Grant Bosnick’s “Tailored Approaches to Self-Leadership: A Bite Size Approach Using Psychology and Neuroscience” that we first dove into with our interview on EP #321[i] the end of January 2024. The goal was that each week, we focused on learning something new, (from Grant’s book) tied to the most current neuroscience research, that builds off the prior week, to help take us to greater heights this year. It honestly shocked me that this series took the entire year.  Last week, we began with PART 1[ii] and the first 5 chapters of the book. Today we will review chapters 6-9 of Grant Bosnick’s Tailored Approaches to Self-Leadership. ((On today's EPISODE #356 PART 2 of our review of Grant Bosnick’s Tailored Approaches to Self-Leadership, we will cover)): ✔ EP 327 Chapter 6[iii] “The Hydrated Brain” ✔ EP 330 Chapter 7[iv]“Aha Moments, Creative Insights/the Brain” ✔ EP 333 Chapter 8[v] “Exploring the Power of Expectations” ✔ EP 335 Chapter 9[vi] “The Neuroscience Behind Staying Strong and Clear-Headed” If you have not yet taken the leadership self-assessment, or if you would like to re-take it to see if the results are different for you than last year, you can click the link here to find the quick test.   Self-Assessment Results 2024 vs 2025 I re-took the assessment for 2025, and did notice some similarities and some differences. See what you notice about yourself. I noticed that pathways 2 and 3 are my high areas of focus this year, and that I can drop pathway 6 from my focus. What about you? If you have a few minutes to spare, take this leadership self-assessment again, and see if you notice any changes in yourself for 2025. Did any of your pathways of focus shift since last year? REMEMBER: We are either moving forward into growth, or backwards to safety. (Abraham Maslow). EP 327 Chapter 6 “The Hydrated Brain”   For this episode, I remember wondering how on the earth can we narrow the focus of this topic of health and wellness that Bosnick covers thoroughly in Chapter 6? Dr. Peter Attia[vii], a Canadian-American physician, known for his medical practice that focuses on the science of longevity, says that “exercise might be the most potent “drug” we have for extending the quality and perhaps quantity of our years of life.” He created a rule that he thought would help narrow this focus and it was called “Attia’s Rule”[viii] where he suggests that can’t even talk about this topic, unless you have reached a certain level of health yourself. I agree, as this is one area we have been focused on this podcast, and I notice that as I strengthen one area, I lose sight of another. It’s an ongoing quest for balance, and I wouldn’t say I’ve mastered the balance yet. We dove deep into Attia’s Rule on our EP back in October 2022, “Using Neuroscience to Improve Fitness, Longevity and Overall Health.”[ix] Dr. Attia says that nutrition and health arguments are a waste of your time until you’ve completed a certain set of criteria. He says don’t bother defending this topic unless you can: Dead hang for a minute (try this! I honestly thought I was going to die when I did this 2 years ago). I’m not sure I could do it today with the signs of osteoporosis showing up in my fingers (and noticeable when I type). Wall sit for two minutes. (This wasn’t difficult for me the fact that I regularly hit the hiking trails). Have a VO2 max of at least 75th percentile for your age group. (Mine is showing 37 right now which was the same as it was in 2022. Interesting that I’m hiking less these days, but have kept the same VO2 max). I think it’s important to notice just how vast this topic of health and wellness really is. We mentioned the Top 6 Health Staples[x] on our last episode, that we created back in 2020 when our podcast took a turn towards mental and physical health and wellness, (that we just can’t escape) and I wasn’t surprised to see Stanford Professor Dr. Andrew Huberman post on Twitter/X that he would like to see a Superbowl Commercial promoting healthy habits. The time for mental and physical health is here, and we cannot deny the connection between the two. We met Dr. Bruce Perry on EP 168[xi] where we dove into his famous book What Happened to You, that he co-authored with Oprah, and the last Kindle book I purchased was Gabor Mate’s When the Body Says No: The Hidden Costs of Stress[xii] When I look back at why I chose to highlight “The Hydrated Brain” I honestly think it was because this topic is so vast. Hydration is something that might be emphasized with athletes, but it wasn’t something anyone had emphasized with me (unless they were connected to the sports world). To narrow this topic of health and wellness down a bit, did YOU know that keeping our brain hydrated helps us with: Improving concentration and cognition Helping to balance our mood and emotions Maintaining a good memory Boosting our brain’s reaction time Increasing blood flow and oxygen to the brain Preventing and relieving headaches Reducing stress Grant Bosnick shared with us in this chapter: “That our brain is 75% water and when our brain is functioning on a full reserve of water, we will be able to think faster, be more focused and experience greater clarity and creativity?” (Chapter 6, Bosnick). Grant reminds us that “everyone is unique and needs different amounts of water per day (but suggests) an adequate intake for men is roughly around 3 liters (100 fluid ounces) a day, (and) for women it’s about 2.2 liters (74 fluid ounces) a day. What do you think? Could you improve your water intake? Just by thinking about ways to improve our brain health, we will over time begin to move the needle in the direction of physical health and wellness, which was the concept that Grant wanted us to uncover in Chapter 6. This is just one small idea, (in this HUGE topic) but if we can tackle one idea at a time, we will move in the direction of health and wellness. REVISIT THIS EPISODE TO REVIEW THIS CONCEPT IN DEPTH EP 330 Chapter 7 “Aha Moments, Creative Insights/the Brain” This pathway #3 came out as MEDIUM importance (orange score) for me, alongside mindfulness and flow last year, but this year, this is my second highest pathway of focus. Look to see where pathway 3 showed up for you last  year, and if it’s different for you this year. What I loved about Grant Bosnick’s book is that he opens up chapter 7 with a story of how insight was used by an organization to help solve the problem with the high number of babies that were dying within a month of their birth, specifically in developing countries.  This organization he wrote about, solved this specific problem using a thought process that took insight using “materials and human resources that could be used to address this issue” (Chapter 7, Bosnick) by building incubators made out of Toyota cars that were readily available in these developing areas. Instead of using their analytical mind and thinking “how do we get more incubators to these areas” someone on their team used insight and creativity to come up with the best solution to use the resources they had readily available to them, locally. So how do we think up these creative ideas? Grant asks us to ponder where we have our best ideas. In the shower? While exercising? At your desk while doing work? Just before falling asleep or waking up? While walking or hiking? While taking with a friend? Grant suggests that few people will come back with “at their desk while working” since this type of creativity involves breaking away from the analytical, thinking mind, and tapping into our “nonconscious” (Chapter 7, Bosnick) part of our brain. It was here I had to look deeper into how this type of thinking happens, and I found the fascinating book, The Eureka Factor: AHA Moments, Creative Insight and the Brain by John Kounios and Mark Beeman. If you want to dive deeper into the science behind insight and creativity, I highly suggest reading this book. I wanted to know HOW to create these “AHA” Moments at will, not by chance and this is what these two cognitive neuroscientists who wrote this book, set out to do. Their goal of writing this book was to “explain how these Eureka experiences happen—and how to have more of them to enrich our lives and empower personal and professional success.” (The Eureka Factor). In the very beginning pages of The Eureka Factor, we learn that “insight is creative” (Page 9, The Eureka Factor, Kounios and Beeman) and when the authors went on to define “what creativity is” they suggest to not define it (yet) since “everyone intuitively recognizes creativity when he or she sees it” (Page 9, The Eureka Factor, Kounios and Beeman). I thought back to when we covered “Improving Creativity” on PART 4 of The Silva Method[xiii] on ((“Improving Creativity and Innovation in our Schools, Sports and Modern Workplaces”)) and we tapped into Dr. Andrew Huberman’s research on creativity here. Dr. Huberman explains that “when we see something that’s truly creative, it reveals something to us about the natural world and about how our brains work….It must reveal something that surprises us” for it to be truly creative. So, going back to The Eureka Factor, John Kounios suggests that “creative insight is not an exotic type of thought reserved for the few. In fact, (he says) it’s one of the few abilities that define our species….most humans—have insights. It’s a basic human ability.” (Page 11, The Eureka Factor, Kounios and Beeman). While reading further into The Eureka Factor, I came across an image that helped to explain this idea so we can ALL improve our ability to generate new and creative insights that will empower our personal and professional lives. IMAGE CREDIT: The Eureka Factor (Kounios, Beeman) Page 24 If someone were to ask me “Where do I begin to improve my ability to create NEW insights in my life?” I would say, start here: STEP 1: Go somewhere quiet and think.  We’ve mentioned a few times on this podcast that “Every man has the natural and inherent power to think what he wants to think, but it requires more effort to do so”[xiv] (Wallace D. Wattles). I recently heard Professor Hod Lipson[xv] from Columbia University, speaking about the future with AI, and while his whole presentation was forward-thinking, eye opening and brilliant, what caught my attention the most was when he mentioned that while working with students with AI and robotics, the hardest part for them was to come up with a name for their robot, because he said “it takes a lot of effort to be creative.” Take the time needed for this process. STEP 2: You might think you are stuck, and like the image suggests in the show notes, you might see a brick wall in front of you, metaphorically speaking, but know that there is always a solution to every problem. You just haven’t figured it out yet. It’s here that I share ways I’ve moved past where I’m stuck, and that’s by using The Silva Method. I’m reminded daily that many of our current listeners found us from the first episode we did with this 4-part series that ended with an episode on “How to Be More Creative and Innovative”. When you feel stuck, take a break. STEP 3: Keeping your mood positive, break away from where you feel stuck, and do something that makes you happy. It could be going for a walk, or a hike, or playing tennis like the image from The Eureka Factor. Just break away and divert your attention away from the problem. If you are in a meditative state, just be sure to have positive, elevated emotions flowing through you. Looking at the image in the show notes from The Eureka Factor, we see a person playing tennis. You can use whatever method you want here (The Silva Method of Meditation, your own mindfulness practice, going for a walk) or whatever it is for YOU where you access those feelings of calmness and peace. STEP 4: Be open to new ideas that might pop into your head. Be prepared for ideas that might be completely opposite to how you were originally thinking of solving the problem. We are all different here. Think back to the beginning of this episode, when Grant Bosnick asked us to consider where our creative ideas flow into our minds. Mine come in that time just before I go to sleep, or just as I’m waking up. Others might come in the shower, or while exercising. Be open to NEW ideas coming into your mind, and be ready to write them down. STEP 5: Know that there is much work going on from your unconscious mind. You’ll will become more self-aware in this process. Grant Bosnick lists a few inventions that were developed this way, in chapter 7 on Insight, and I found an article that lists “Great Eureka Moments in History: From Issac Netwon to Sir Paul McCartney, (where) inspiration arrived suddenly”[xvi] to help these inventors move forward with their famous AHA Moments. I personally think it’s amazing how we acquire wisdom. When we suddenly “see” something that escaped us for so long. I can only imagine the room from Grant Bosnick’s opening story when that one person said “why don’t we make incubators out of Toyota cars?” completely shifting what EVERYONE was thinking. We ended this EP with one of my favorite poems from Stewart Edward White who explains how AHA Moments of Learning can change us forever. He writes: “Curious how we acquire wisdom! Over and over again, the same truth is thrust under our very noses. We encounter it in action; we are admonished of it; we read it in the written word. We suffer the experience; we gradually assent to the advice; we approve, intellectually, the written word. But nothing happens inside us. Then, one day, some trivial experience or word or encounter stops us short. A gleam of illumination penetrates the depth of our consciousness. We see! Usually it is but a glimpse; but on rare occasions a brilliant flash reveals truth fully formed. And we marvel that this understanding has escaped us so long.” REVISIT THIS EPISODE TO REVIEW THIS CONCEPT IN DEPTH EP 333 Chapter 8 “Exploring the Power of Expectations” where we will dive into a topic that I mark as high importance in my life, right up with breathing. When I took my self-assessment last year, the topic of expectations showed up as low priority for me to focus. Not because it’s not important to me, but because I’ve already made this topic of high importance. Expectations came out for me in the RED category, with a low score of 8% (last year) along with goals and time management, that I also put high importance with on a daily basis.  This year, pathway 1 came out as an area of MEDIUM focus for me, and I can tell right now, that the area I need to work on is “time management.” If you’ve taken the self-assessment, look to see if Expectations (in pathway 1) are of a low, medium or high priority for you to focus on this year. Before looking at Grant Bosnick’s thoughts about the topic of expectations, where he begins chapter 8 by asking us “what did you expect?” I had to do some research first, to see what is already out in the world, and there was a lot out there, on the science behind expectations. DID YOU KNOW: That when our expectations are met or exceeded, this “increases our dopamine levels, which leads to increased happiness and well-being, which helps maximize our performance by setting up the conditions of flow and insight, which leads to more productivity and increased confidence?” (Chapter 8, Grant Bosnick) Conversely, did you know that “if our expectations are not met, that it dramatically decreases our dopamine levels, we feel disappointment and stress, resulting in poor performance and decreased confidence?” (Chapter 8, Grant Bosnick, Tailored Approaches to Self-Leadership, Page 84/85). On the EP we went deep into the Science of Expectation, and we looked at a book by David Robson called The Expectation Effect where this author showed us how “our beliefs, in themselves, shape your health and well-being in profound ways, and that learning to reset our expectations (about these issues) can have truly remarkable effects on our health, happiness and productivity.” (David Robson) SOME TIPS ON HOW TO USE THE NEUROSCIENCE OF EXPECTATIONS IN OUR DAILY LIFE: KNOW EXACTLY WHAT I’M EXPECTING (of myself and others): Understanding the science, helps me to keep my expectations tied to myself, and not others, to avoid disappointment and stress.  I expect to achieve my goals, (by putting in the necessary work) keep myself in good health (physical and mental) and will not just THINK about these expectations, but will do the hard work, take the action necessary to achieve them. This way, I’m not just “thinking” of what I expect to occur, I’m actually doing something with those thoughts. If I’m ever feeling “disappointed” with something in my life, a good question to ask is “what did you expect?” and see if I can backtrack to my thoughts. Was I using the science to flood my brain with dopamine, (with something within my control-that I could take action towards) or not. USE POSITIVE EXPECTATION TO BUILD RESILIENCE FOR A HEALTHIER VERSION OF MYSELF: Understanding the science behind our expectations, and especially David Robson’s work, where we learned that “people with a more positive attitude towards their later years are less likely to develop (certain age-related diseases)” (David Robson, The Expectation Effect) making a strong case for expecting exceptional mental and physical health in the future. Again, it goes without saying that we can’t just “think” ourselves into good health. We need to do the work here in order to expect results to occur. CONTINUE TO EXPECT GOOD THINGS (for myself and others) Knowing that “expectations and beliefs can influence—indeed are already influencing your life in many other surprising and powerful ways. (David Robson, The Expectation Effect) makes me believe in some of the rituals I’ve heard of over the years, like lucky charms. I learned from David Robson’s The Expectation Effect, that “superstitions and rituals can boost perseverance and performance across a whole range of cognitive tasks, and (that) the advantages are often considerable.” (Page 198, The Expectation Effect). Whether you are a professional athlete, singer, public speaker, or someone like me who just wants improved results, there is a science to having a lucky charm, or something that brings you the promise of success, to help you to create a feeling of control during those high stress times we all face. Don’t dismiss the power of a lucky rock with a goal written on it, or whatever it is that holds significance to you with your future goals, or something that has meaning to you, that you expect to occur in your future. REVISIT THIS EPISODE TO REVIEW THIS CONCEPT IN DEPTH EP 335 Chapter 9 “The Neuroscience Behind Staying Strong and Clear-Headed” Chapter 9, covering “The Neuroscience of Emotion Regulation” which showed up on my leadership self-assessment (in pathway 4 last year AND again this year) as a low, RED score, of 20%. This is not because it’s not something I don’t need to pay attention to, this is something I pay attention to daily, right up there with physical health that’s also listed in Pathway Four of Grant’s Self-Leadership Map. Look to see if Emotion Regulation (pathway 4) is of a low, medium or high priority for you to focus on this year. EMOTION REGULATION AND SLEEP: In a world where we are hit daily by external stimuli, how on the earth can we be proactive to stay mentally strong and clear-headed so we have improved executive control to manage our emotions and regulate them? This took me straight to the work of Dr. Andrew Huberman, and Dr. Matthew Walker who recorded an episode called “Improve Sleep to Boost Mood and Emotion Regulation.”[xvii] It was here where I learned just how important sleep is for keeping a strong, clear mind, so we can use this strength to acknowledge and regulate our emotions, like Bosnick suggested in chapter 9 of his book. Dr. Walker, a professor of neuroscience and psychology at the University of California, Berkeley and the host of The Matt Walker Podcast, gave example after example that proved that when you’ve NOT had a good night’s sleep, things that wouldn’t bother you (when you’ve slept well), begin to aggravate, or grate on you more. Here’s what I found to be remarkable on this topic, something I had not ever heard before. DID YOU KNOW THAT “the greater amount of REM sleep you are getting, (where our dreams occur) the greater amount of emotional detox you will get the next day.” Matt Walker and Dr. Andrew Huberman. Dr. Walker went on to explain that “the brain chemical noradrenaline (that’s responsible for our stress reaction) completely shuts off during REM sleep, and serotonin (that plays a role with our mood) decreases, while acetyl choline (that carries messages from our brain to our body through nerve cells) increases by up to 30% in some parts of the brain (and can be even more active than when we were awake).  Dr. Walker concluded that the decrease of stress related brain chemicals is what makes “REM sleep was the perfect condition for overnight therapy.” If we want to improve our emotion regulation, the science is pointing directly to improving our sleep. On this episode, we dove deep into the 4 stages of sleep and suggestions to improve our sleep is something I’ve been working on for the past 5 years. There is a lot to this, and I’m still working on improving ALL the macroingredients of a good sleep (suggested by Dr. Walker), that include QQRT, or knowing the quantity (amount of sleep), quality (fragmented vs continuous), regularity (sleeping/waking around the same time) and timing (sleeping in alignment with my chronotype).  Dr. Walker explains these areas with Dr. Huberman, and if you do wonder where you can improve, I highly suggest their 6-part series on sleep. TIPS FOR IMPROVING EMOTION REGULATION BY IMPROVING OUR SLEEP: Here are three tips that I took away from the neuroscience of self-regulation, that I’ve been working on, to see if improving my sleep in these areas, could possibly improve emotion regulation. 1. KNOW HOW MUCH DEEP RESTORATIVE SLEEP WE ARE GETTING EACH NIGHT:  We all know the importance of knowing how much sleep we are getting to be well-rested the next day, (how many hours or the quantity) but it’s also important to keep an eye on the QUALITY or amount of DEEP RESTORATIVE sleep we are getting each night. When I looked at the graphic I included when I wrote this EP back in June 2024, using the WHOOP wearable tracker, I can tell you that with focus and effort in this area, I’ve been able to improve the number of hours of restorative sleep I was getting last year, to this year, by 14%, hitting most nights with sufficient restorative sleep. Do you know how many hours of restorative sleep you are getting each night? 2. KNOW HOW MUCH REM SLEEP WE ARE GETTING: Keeping an eye on how much REM sleep we getting, is my next tip, since we know it’s important for consolidating new memories, learning and motor skills. We also just learned that the more REM sleep we are getting, we can say we are getting some good overnight therapy, restoring ourselves mentally. You can find sleep trackers that can help you to measure and track these important ingredients of a good sleep for yourself, and see how much REM sleep you are getting each night, while keeping in mind that “the greater amount of REM sleep you are getting, the greater amount of emotional detox you will get the next day.” (Dr. Walker) Remember, we are working on ways to help with our emotion regulation, and it seems to me, that an easy way to do this, would be to see how we can improve our REM sleep.   3. APPLY THE SCIENCE OF SLEEP TO IMPROVE EMOTION REGULATION: Since “during REM sleep the stress chemicals are turned off” helping us to “strip away the emotion from the memory” we can take this understanding a step further, and see if we are able to solve any of our problems during sleep. Dr. Huberman and Dr. Walker went into great detail about this concept[xviii] that I’ve actually witnessed first-hand. They described what happens in REM sleep to be like “Behavior-Desensitization” and I had the opportunity to see the stages of this process, done by someone skilled and trained in trauma and the brain, working with someone I know well, who has experiences significant trauma in their life, starting at an early age. Using a series of techniques, the trained therapist took the client safely from talking about a traumatic memory from their childhood, (with extreme emotion attached) to where they could say out loud that the memory had lost its emotional load and no longer gave them an emotional reaction. This is exactly what happens to our brain during REM sleep and why it’s mentally restorative. Putting these tips all together, and knowing that improving the quality, and quantity of sleep is linked to improving emotion regulation, I’m working hard to improve restorative sleep and REM sleep, each month.  It’s all just a balancing act, though, and working on one part of our health at a time. REVISIT THIS EPISODE TO REVIEW THIS CONCEPT IN DEPTH REVIEW and CONCLUSION: To review and conclude this week’s episode #356 on PART 2 of our review of Grant Bosnick’s Tailored Approaches to Self-Leadership, we covered a review of the strategies that can help us to implement each concept, from chapters 6, 7, 8, and 9. ✔ EP 327 Chapter 6[xix] “The Hydrated Brain” ✔ EP 330 Chapter 7[xx]“Aha Moments, Creative Insights/the Brain” ✔ EP 333 Chapter 8[xxi] “Exploring the Power of Expectations” ✔ EP 335 Chapter 9[xxii] “The Neuroscience Behind Staying Strong and Clear-Headed” While listening to each episode can be a helpful review, so can revisiting your leadership self-assessment to see what might have changed for you this year from last. I hope this review of chapters 6-9 of Grant Bosnick’s Tailored Approaches to Self-Leadership have helped you to think of NEW ways of thinking and taking the necessary action, that will drive you towards whatever it is that you are working on this year. With that thought, I do want to thank you for tuning in, and we will see you next time, with a review of the next 4 chapters. See you next time. ADDITIONAL RESOURCES We were grateful to be featured as a Top 30 #neuroscience #podcast and Top 20 #sel podcast for 2025!   https://podcast.feedspot.com/neuroscience_podcasts/    https://podcast.feedspot.com/social_emotional_learning_podcasts/   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/      Thank you to all who listen!   REFERENCES: [i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #321 with Grant ‘Upbeat’ Bosnick  https://andreasamadi.podbean.com/e/insights-from-grant-upbeat-bosnick/   [ii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #355 Mastering Self-Leadership REVIEW PART 1 (Grant Bosnick) https://andreasamadi.podbean.com/e/mastering-self-leadership-with-neuroscience/   [iii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #327 “The Hydrated Brain” https://andreasamadi.podbean.com/e/neuroscience-meets-social-and-emotional-learning-podcast-episode-327-recap/   [iv] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #330 “AHA Moments, Creative Insights and the Brain”  https://andreasamadi.podbean.com/e/understanding-self-leadership-and-the-neuroscience-of-goals/   [v] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #333 “Exploring the Power of Expectations” https://andreasamadi.podbean.com/e/exploring-the-power-of-expectations-in-episode-333/   [vi]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #335 “The Neuroscience Behind Being Strong and Clear Headed” https://andreasamadi.podbean.com/e/mastering-emotion-regulation-the-neuroscience-behind-staying-strong-and-clear-headed/   [vii] Peter Attia https://peterattiamd.com/   [viii] Attia’s Rule https://miloandthecalf.com/2023/02/08/the-attia-rule-some-tests-of-strength-for-longevity/#:~:text=Awhile%20back%20longevity%20expert%20Peter,a%20person%20fit%20for%20longevity.   [ix]Neuroscience Meets Social and Emotional Learning Podcast “Using Neuroscience to Improve Fitness, Longevity and Overall Health.”  https://andreasamadi.podbean.com/e/brain-fact-friday-on-using-neuroscience-to-improve-fitness-longevity-and-overall-health/   [x] Neuroscience Meets Social and Emotional Learning Podcast BONUS EPISODE Recorded for Podbean’s Wellness Week “The Top 5 Health Staples” https://andreasamadi.podbean.com/e/bonus-episode-a-deep-dive-into-the-top-5-health-staples-and-review-of-seasons-1-4/   [xi]Neuroscience Meets Social and Emotional Learning Podcast EP 168 “Dr. Bruce Perry and Steve Graner: 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/   [xii] Gabor Mate When the Body Says No: Understanding the Stress-Disease Connection Published https://www.amazon.com/When-Body-Says-No-Hidden/dp/178504222X   [xiii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 264 “The Neuroscience Behind The Silva Method: Improving Creativity and Innovation in our Schools, Sports and Modern Workplaces”  https://andreasamadi.podbean.com/e/the-neuroscience-behind-the-silva-method-improving-creativity-and-innovation-in-our-schools-sports-and-modern-workplaces/   [xiv] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 315 “Thinking and Acting in This Certain Way PART 2 Review of Wallace D. Wattles The Science of Getting Rich book https://andreasamadi.podbean.com/e/part-2-review-of-wallace-d-wattles-the-science-of-getting-rich-on-chapter-4-thinking-and-acting-in-a-certain-way/   [xv] https://www.me.columbia.edu/faculty/hod-lipson   [xvi] “Great Eureka Moments in History: From Issac Netwon to Sir Paul McCartney, inspiration arrived suddenly” by Dan Falk, Published September 2, 2005 https://magazine.utoronto.ca/research-ideas/culture-society/great-eureka-moments-in-history-famous-inspirational-moments/   [xvii] Dr. Matt Walker: Improve Sleep to Boost Mood & Emotional Regulation | Huberman Lab Guest Series  https://www.youtube.com/watch?v=S_SrHS8FvMM   [xviii] Dr. Matt Walker: Improve Sleep to Boost Mood & Emotional Regulation | Huberman Lab Guest Series https://www.youtube.com/watch?v=S_SrHS8FvMM   [xix]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #327 “The Hydrated Brain” https://andreasamadi.podbean.com/e/neuroscience-meets-social-and-emotional-learning-podcast-episode-327-recap/   [xx] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #330 “AHA Moments, Creative Insights and the Brain”  https://andreasamadi.podbean.com/e/understanding-self-leadership-and-the-neuroscience-of-goals/   [xxi] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #333 “Exploring the Power of Expectations” https://andreasamadi.podbean.com/e/exploring-the-power-of-expectations-in-episode-333/   [xxii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #335 “The Neuroscience Behind Being Strong and Clear Headed” https://andreasamadi.podbean.com/e/mastering-emotion-regulation-the-neuroscience-behind-staying-strong-and-clear-headed/  

Welcome back to Season 13 of the Neuroscience Meets Social and Emotional Learning Podcast. In this episode, join Andrea Samadi as we delve into practical neuroscience applications for self-leadership in 2025. Discover how to balance various aspects of life through insights from Grant "Upbeat" Bosnick's book, 'Tailored Approaches to Self-Leadership.' We explore strategies from four key chapters, focusing on leveraging neuroscience to level up your goals, the inspiration behind motivation, the benefits of mindfulness, and the art of achieving flow states. Learn actionable steps for overcoming obstacles and using positive forces to drive personal growth. Whether you're implementing new habits or seeking motivation, this episode serves as a guide to harnessing the full potential of your mind and achieving greater heights. Welcome back to SEASON 13 of The Neuroscience Meets Social and Emotional Learning Podcast, where we connect the science-based evidence behind social and emotional learning and emotional intelligence training for improved well-being, achievement, productivity and results—using what I saw as the missing link (since we weren’t taught this when we were growing up in school), the application of practical neuroscience. I’m Andrea Samadi, an author, and an educator with a passion for learning and launched this podcast 6 years ago with the goal of bringing ALL the leading experts together (in one place) to help us to APPLY this research in our daily lives. Now, we are well into 2025, and if you are listening today, I want to congratulate you. Not everyone chooses to do the work that is needed for self-improvement. It’s something I’m dedicated to working on each year, and like you, those who tune in each week, implementing the ideas we write down in our notebooks, and even the ones we highlight in yellow, this is the hardest work in the room. I just want to recognize you for showing up here, and tuning in to grab some ideas, do this difficult work, and take the ideas that you learn from the research, and put them into action. Like you, I am doing this as well. We interviewed Kristen Holmes, the VP of Performance Science from Whoop.com back in May 2021, on EP134[i] when I had first started using the wearable device to measure my sleep, strain and daily recovery. She told me something I already knew, and that was that my sleep needed work. She said it much sterner than this, but I heard it, loud and clear, especially since my brain scan from Amen Clinics, that we reviewed on EP 84[ii] came back and showed that I was sleep deprived. Changing behaviors, habits and daily routines, and changing the trajectory of our health is all possible, but actually sustaining the change—this is what I’m looking for. This is why I am doing these podcast episodes, and sharing what I’m learning along the way. It took me 4 years to finally improve my sleep, but to do this, I had to sacrifice something else important to me, and that was my early morning workouts. I’m sure if you are listening, you would understand and know exactly what I am saying here. While making improvements with one area of our life, we tend to do this at the expense of another area. I’m determined to prove that we can have it all, and hopefully, at the end of this review, we can all find a way towards improving the balance in the important areas of our lives. REMEMBER: “Mastering others is strength; mastering oneself is true power” - Lao Tsu Now wouldn’t it be great to have a tool (like a map) that tells us what is important to focus on each year, based on what we say is important to us in our work or personal lives? Now sleep is not on the map we are covering today, as we will review the 19 chapters from Grant Bosnick’s book, but I would put sleep right at the top of the list, along with the Top Health Staples that we covered back on a bonus EP we did in 2022[iii] where we first covered the importance of daily exercise, good quality sleep, eating a healthy diet, understanding how to balance our gut-brain axis, how to listen to our hunger cues with intermittent fasting, and the importance of stress reduction (that I think we could cover more in depth this year). ((If you took the leadership self-assessment[iv] last year, go back and take it again, and see if any of the areas have changed for you.)) SELF-ASSESSMENT LINK HERE And now we will begin PART 1 of our 4-PART review, to sum up last year, 2024, and our entire year studying one book, Grant Bosnick’s “Tailored Approaches to Self-Leadership: A Bite Size Approach Using Psychology and Neuroscience” that we first dove into with our interview on EP #321[v] the end of January 2024. The goal was that each week, we focused on learning something new, (from Grant’s book) tied to the most current neuroscience research, that builds off the prior week, to help take us to greater heights this year. It honestly shocked me that this series took the entire year. Today we will review chapters 2-5 (the first chapter was an introduction to the book). ((On today's EPISODE #355 PART 1 of our review of Grant Bosnick’s Tailored Approaches to Self-Leadership, we will cover)): ✔ EP 323 Chapter 2[vi] “Using Neuroscience to Level Up Your Goals” ✔ EP 324 Chapter 3[vii] “The Neuroscience of Inspiration” ✔ EP 325 Chapter 4[viii] “The Neuroscience of Mindfulness” ✔ EP 326 Chapter 5[ix] “The Neuroscience of Flow” We will go through each of the 19 chapters, and cover the action steps in this review. EP 323 Chapter 2[x] “Using Neuroscience to Level Up Your Goals” What I loved the most about this chapter on goals, was learning about Kurt Lewin’s Field Theory that says “there is a force that drives us towards our goals.” (Chapter 2 on goals). The idea is that we learn to use this force to push us towards whatever it is that we want. Here’s a REVIEW of 3 steps to implement Kurt Lewin’s Field Theory to push us towards our goals this year. STEP 1 RECOGNIZE THE NEGATIVE FORCES THAT PUSH US AWAY FROM OUR GOALS: Know that whenever we are moving towards a goal, there will be a force that pushes us down from our current state of attaining that goal, (a negative force) and there’s also a force that helps us to change (a positive force). Identify the forces that are pushing you down as you move towards your desired end result. In our schools: it could be limited time to study for a test. (as a negative force). In our sports environments: it could be our competition, or whoever is at the top of the league. Finally, in our workplaces: it could be a competitor charging lower pricing, and taking all the business in your area. STEP 2 RECOGNIZE THE POSITIVE FORCES THAT PUSH US TOWARDS OUR GOALS: Recognize that just as there is a negative force pushing us down, there are also positive forces that pushes us up, and can assist us to change. It’s this force pushing us up that Grant talks about in his chapter on goals. He says that “the closer we get to our target (or perception of being closer to the target) the strength of the force increases.” (Page 20, Grant Bosnick, Tailored Approaches to Leadership). STEP 3 FIND THE MOMENTUM THAT TAKES YOU TO A NEW LEVEL OF PERFORMANCE:   It’s here in the diagram where I drew a RED arrow, showing a person moving from their current state, leveling up to a new, heightened level of performance, when there are MORE positive forces pushing us up, than negative pushing us down. BEFORE we can get to our new heightened level of performance, we must overcome the forces against whatever it is we are moving towards, (like by overcoming our competition) and create as many positive forces to help us to move towards our NEW end result. Revisiting this concept this year, I suggest we all create a plan for how we will overcome our resistances, while building up positive forces for change (like through study, identifying ways to improve our mental and physical health so we can use these forces to push up against the negatives, or from understanding our “why” so this internal force drives us forward when times are difficult.      Another thought here, is to find ways to increase our capacity to handle stress. I recommend listening to EP 228[xi] where we reviewed “HRV (heart rate variability) The Most Important Biomarker for Tracking Health, Recovery and Resilience” as this episode gives examples of how to build more capacity to handle these day to day negative forces, and create healthy ways to push us towards our goals.          REVISIT THIS EPISODE TO REVIEW THIS CONCEPT IN DEPTH EP 324 Chapter 3[xii] “The Neuroscience of Inspiration” This chapter on inspiration and motivation came up as a high level of importance for me last year, and I’m always looking to deepen my understanding on where I find inspiration from, and why, with the idea that “what we find inspiring (people or things) produces oxytocin (that facilitates trust)in the brain while also producing dopamine the neurotransmitter that’s associated with motivation and reward.” There’s a lot at play when we find what motivates and inspires us day to day. PUTTING THE NEUROSCIENCE OF INSPIRATION INTO PRACTICE: WRITE: Write a list of: Who inspires you, and why? Do you feel trust with this person that could be a performance multiplier? Think about this. Why, or why not? What inspires you, and why? Do you feel motivation from places that we know can rewire our brain and make new neural connections? THINK: Think of your brain being bombarded by oxytocin (the neurochemical that facilitates the feelings of trust) and then dopamine (the neurochemical associated with motivation and reward) and then the NEW neural pathways that are being rewired into your brain with whatever it is that you are drawing inspiration from. LEARN: What does this mean to you? Does it help you to make sense of your world in a new way?  Does this connection to science help to motivate you in a NEW way, perhaps pushing you past some of the obstacles that once held you back? Does this NEW understanding energize you in some new way, or give you more self-awareness towards your goals? My goal with these bite-sized chapters connecting Neuroscience and Self-Leadership to our daily practice, is that we begin to see how simple it is to connect an understanding of how our brain works, to our best practices, that we tap into daily, taking us to new heights. Applying the Neuroscience of Inspiration to my life, I can clearly see what’s most important to me, why I’m drawn to certain people or places, and how important it is for me to keep learning, and applying what we uncover together on these episodes.   EP 325 Chapter 4[xiii] “The Neuroscience of Mindfulness” I loved this episode because I learned something new, and made a deeper connection to our past episodes. I learned: That there is a concept called PQ Reps, coined by Positive Intelligence Founder, Shirzad Chamine who used fMRI scanners to discover that by doing these PQ Reps we can actually build our mental muscles by activating this PQ Region in the Brain.  For those who have a mindfulness practice in place, putting PQ Reps into practice helps to reaffirm the benefits that come along with building your mental muscles, and for those who have found it difficult to begin a mindfulness practice, PQ Reps is a proven way to bridge the gap for you to begin. HOW DO WE PRACTICE THESE IMPORTANT PQ REPS? By rubbing our finger and thumb together, and involving any of our 5 senses for 10 seconds. I suggest that we feel the touch of our fingers on each other. By doing this, we are shifting our attention to our body and focusing on the sensation. It is this activity, that build up the PQ Area of our brain, while the survival part goes quieter. If you next listen to Dan Siegel’s Wheel of Awareness Meditation[xiv] you will see how Dr. Siegel’s Mindfulness Practice is essentially teaching you to do PQ Reps involving every part of your body and feeling the sensations from your head to toe. Start small, practicing PQ Reps one day at a time, and eventually you will learn to focus your attention for longer periods of time, building your mental muscles and resilience in the process.   REVISIT THIS EPISODE TO REVIEW THIS CONCEPT IN DEPTH   EP 326 Chapter 5[xv] “The Neuroscience of Flow” I learned that “when we are in flow, we are 5X more productive” and of course, who doesn’t want to be 5X more productive? We covered this topic back on EP 27[xvi] with Friederike Fabritius who first taught me the recipe for peak performance. What I remember loving the most about Friederike’s first talk that I found back in 2017 that she did for high level executives in Barcelona, Spain, was that she accurately described what the psychologist, researcher and “father of flow” (known in his work environment as Mike C) that he devoted his entire lifetime to. And that is, what constitutes a happy life. “Mike C,” Mihaly Csikszentmihalyi, (from Claremont Graduate University in CA) along with Professor Martin Seligman of the University of Pennsylvania (who we’ve mentioned before on this podcast “set out to develop a focus on happiness, well-being, and positivity with a goal to create a field focused on human well-being and the conditions that enable people to flourish and live satisfying lives.”[xvii] Friederike explained this concept of “flow” or “peak performance” as an optimal state that occurs when our brain releases three chemicals: noradrenaline (released with a challenge), dopamine (released with anything that gives you pleasure), and acetylcholine (released when you have focused attention). She reminded us about learning to find our “optimal level” of performance by knowing thyself. Some people she says, need challenge to perform optimally (I’m like this for sure), and other people, you must take the challenge or pressure away for them to perform at their best.  One person performs better with an element of “threat” that they perceive as a “reward” and this motivates them, while another person shuts down with this “threat.” To reach peak performance levels with YOUR work, it helps to know how you reach your optimal levels best. In Chapter 5, Grant gives us tips for getting into this flow state. PICK A GOAL: Think of whatever it is you are working on a decide on the goal. Finish the presentation, or write the proposal or for me, finish writing this episode so I can record, edit and release it today. PRIME YOUR BRAIN FOR FLOW: Next he suggests bringing in mindfulness, that takes us back to our last episode where we learned about PQ reps. Use mindfulness to filter out your distractions and maintain control with your attention. I found it does help to let others around you know you’ve blocked off a time where you cannot be interrupted. THINK ABOUT THE BENEFIT OF THE GOAL: Why do you want to complete the thing you are working on. For me, with each podcast episode I write, record and release, it helps me to not only implement these new ideas into my own life, but I know I’m gaining skills that help me far beyond the content. Hosting this podcast, writing and recording these episodes, helps me to improve my presentation skills, communication, which improves my overall levels of confidence, let along what I’m gaining from implementing these ideas myself. I also hear from listeners like Tor Carberry from LinkedIn, who let me know he was looking forward to this episode. I don’t want to let others down, so this also motivates me to do my best work. What about you? What benefits do YOU receive from whatever it is that YOU are working on? PUT YOURSELF ON THE EDGE: Ask yourself, is this challenging me? If it’s not, it might not get you into the flow state. If it is, then keep working, and see how far you can get. How long can you stretch your flow state. I’ve stretched my flow state this morning from the minute I sat down at my desk. There’s always lots of distractions, but with practice, it becomes easier to block them out, and keep moving forward, with your end goal in mind. There’s nothing like the feeling of knowing you gave something your full attention, and effort. REVISIT THIS EPISODE TO REVIEW THIS CONCEPT IN DEPTH REVIEW and CONCLUSION: To review and conclude this week’s episode #355 on PART 1 of our review of Grant Bosnick’s Tailored Approaches to Self-Leadership, we covered a review of the strategies that can help us to implement each concept, from chapter 2, 3, 4 and 5. ✔ EP 323 Chapter 2[xviii] “Using Neuroscience to Level Up Your Goals” ✔ EP 324 Chapter 3[xix] “The Neuroscience of Inspiration” ✔ EP 325 Chapter 4[xx] “The Neuroscience of Mindfulness” ✔ EP 326 Chapter 5[xxi] “The Neuroscience of Flow” While listening to each episode can be a helpful review, so can revisiting your leadership self-assessment to see what might have changed for you this year. I did notice the leadership self-assessment link was not working for me to retake it this year, so I have reached out to Grant Bosnick and will update it as soon as he shares it with me. LINK IS HERE  In the meantime, I hope this review of the first 5 chapters of his book have helped you to think of NEW ways of thinking that will drive you towards whatever it is that you are working on this year. With that thought, I do want to thank you for tuning in, and we will see you next time, with a review of the next 5 chapters. See you next time. ADDITIONAL RESOURCES We were grateful to be featured as a Top 30 #neuroscience #podcast and Top 20 #sel podcast for 2025!   https://podcast.feedspot.com/neuroscience_podcasts/    https://podcast.feedspot.com/social_emotional_learning_podcasts/   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 #134 with Kristen Holmes from Whoop.com  https://andreasamadi.podbean.com/e/kristen-holmes-from-whoopcom-on-unlocking-a-better-you-measuring-sleep-recovery-and-strain/   [ii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #84 “ How a Spect Image Brain Scan Can Change your Life PART 3” https://andreasamadi.podbean.com/e/how-a-spect-scan-can-change-your-life-part-3-with-andrea-samadi/   [iii] https://andreasamadi.podbean.com/e/bonus-episode-a-deep-dive-into-the-top-5-health-staples-and-review-of-seasons-1-4/   [iv] Self-Assessment for Grant Bosnick’s book https://www.selfleadershipassessment.com/ [v] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #321 with Grant ‘Upbeat’ Bosnick  https://andreasamadi.podbean.com/e/insights-from-grant-upbeat-bosnick/   [vi] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #323 on “The Neuroscience of Goals”  https://andreasamadi.podbean.com/e/insights-from-season-11-of-the-neuroscience-meets-sel-podcast/   [vii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #324 “The Neuroscience of Inspiration”  https://andreasamadi.podbean.com/e/a-self-leadership-series/   [viii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #325 “The Neuroscience of Flow”  https://andreasamadi.podbean.com/e/the-neuroscience-of-peak-performance-and-happiness/     [x] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #323 on “The Neuroscience of Goals”  https://andreasamadi.podbean.com/e/insights-from-season-11-of-the-neuroscience-meets-sel-podcast/   [xi] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #228 “HRV: The Most Important Biomarker for Tracking Health, Recovery and Resilience” https://andreasamadi.podbean.com/e/brain-fact-friday-review-of-heart-rate-variability-the-most-important-biomarker-for-tracking-health-recovery-and-resilience/   [xii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #324 “The Neuroscience of Inspiration”  https://andreasamadi.podbean.com/e/a-self-leadership-series/   [xiii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #325 “The Neuroscience of Mindfulness” https://andreasamadi.podbean.com/e/insight-from-grant-bosnicks-tailored-approaches-to-self-leadership/       [xiv] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #60 “The Science Behind a Meditation Practice with a Deep Dive into Dr. Dan Siegel’s Wheel of Awareness”  https://andreasamadi.podbean.com/e/the-science-behind-a-meditation-practice-with-a-deep-dive-into-dr-dan-siegel-s-wheel-of-awareness/   [xv]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #326 “The Neuroscience of Flow”  https://andreasamadi.podbean.com/e/the-neuroscience-of-peak-performance-and-happiness/   [xvi] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #27 with Friederike Fabritius on “The Recipe for Peak Performance”  https://andreasamadi.podbean.com/e/pioneer-in-the-field-of-neuroleadership-friederike-fabritius-on-the-recipe-for-achieving-peak-performance/   [xvii] https://www.cgu.edu/people/mihaly-csikszentmihalyi/   [xviii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #323 on “The Neuroscience of Goals”  https://andreasamadi.podbean.com/e/insights-from-season-11-of-the-neuroscience-meets-sel-podcast/   [xix] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #324 “The Neuroscience of Inspiration”  https://andreasamadi.podbean.com/e/a-self-leadership-series/   [xx]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #325 “The Neuroscience of Flow”  https://andreasamadi.podbean.com/e/the-neuroscience-of-peak-performance-and-happiness/