The Cognitive Performer

This is the final episode of our AI and the Brain series. We've covered what AI does to your brain. This episode is about what YOU do. How do you actually thrive in this world? What makes human cognition uniquely valuable? And what's the practical game plan?The foundation of this series comes down to one thing: we have to consciously defend our humanity now. That was never really a choice before. Struggle was built into life. Connection required physical presence. Rewards had to be earned. Now shortcuts are everywhere, and the easy life is being engineered for us.In this episode:What makes human cognition irreplaceable: presence, judgment, connectionInter-brain synchrony: why face-to-face is fundamentally different than textingHaving a code: building internal frameworks vs. outsourcing decisionsCognitive reserve: your brain's armor against atrophyWhy novelty and friction are the currency of brain healthThe neuroscience of struggle: how dopamine drives long-term achievementDigital dementia: how excessive screen time mimics early cognitive declineGeneration Alpha: brains forming in frictionless environments with no baselineThe healing power of nature and attention restorationSocial isolation as neurotoxic: use it or lose itThe mentorship gap: kids raised by algorithms instead of adultsPractical framework: embrace friction, read to your kids, prioritize presence, inject nature, optimize for serviceCore message: The AI age doesn't require you to become more machine-like. It requires you to become more human.Series recap: Episode 1 (Agency), Episode 2 (Cognitive Offloading), Episode 3 (Verification Tax & Attention Hijacking)Inspired by insights from the Huberman Lab podcast featuring Scott Galloway.-----------------------------------------The Science Behind the Episode: Catch Up on the ResearchIf you want to dive deeper into the science of how to rewire your brain for the AI age, here are the actual studies that informed today’s episode!Building Your Brain's Armor This clinical trial explores how to actively build your cognitive reserve through deliberate practice and friction. It turns out that learning completely new, unrelated skills (like reading Braille) creates massive neuroplasticity and protects your brain against aging.Authors: Kotliar, Olmos, Koretzky, et al. (2025)Publication: PLoS OneThe Power of Staying Curious Want to know what keeps your brain resilient? This paper introduces a scale for measuring subjective cognitive reserve and highlights that a simple "willingness to learn new things" is one of the strongest protectors of lifelong cognitive health.Authors: Moret-Tatay, Tormos Muñoz, & Pascual-Leone (2024)Publication: Frontiers in PsychologyThe Reality of Digital Dementia This paper dives into the terrifying concept of "digital dementia," showing how excessive screen time physically alters brain development in young people. It reveals how outsourcing our brains to devices might lead to a shocking increase in early cognitive decline for Generation Z and beyond.Authors: Manwell, Tadros, Ciccarelli, & Eikelboom (2022)Publication: Journal of Integrative NeuroscienceProtecting Generation Alpha Ever wonder what screens do to infant brains? This study shows that early screen time can rush brain network development and hurt social-emotional skills, but beautifully proves that old-fashioned parent-child reading can completely buffer these negative effects.Authors: Huang, Chan, Ngoh, et al. (2024)Publication: Psychological MedicineThe Teenage Brain and Instant Gratification Exploring the developing adolescent brain, this research looks at how dopamine systems wire the prefrontal cortex as we grow up. It highlights exactly why developing brains are so incredibly vulnerable to the instant gratification of modern digital and dietary environments.Authors: Peters & Naneix (2022)Publication: Frontiers in Neural CircuitsWhy Analog Reality is Irreplaceable Proving that face-to-face interaction is a biological necessity, this study shows that talking in person actually syncs up our brainwaves. Just orienting your body toward someone triggers a special "social mode" for deeper neurocognitive processing that you just can't get from a screen.Authors: Drijvers & Holler (2022)Publication: iScienceGeneration WhatsApp vs. Real Life This research compares what happens in our brains when we text versus when we talk in person. Spoiler alert: face-to-face social connection creates a much richer, synchronized fronto-temporal brain connection that texting simply cannot replicate.Authors: Schwartz, Levy, Hayut, et al. (2024)Publication: Scientific ReportsThe Danger of Isolation A deep dive into why analog social connection is a biological necessity for brain health. This review shows how social isolation deprives the brain of complex stimuli, leading directly to cognitive decline—a stark reminder of the "use it or lose it" rule of neuroplasticity.Authors: Cardona & Andrés (2023)Publication: Frontiers in Aging NeuroscienceNature as a Brain Hack You don't need a remote forest to get the brain benefits of nature. This study uses EEG brain scans to prove that just having plants in an indoor environment lowers cognitive stress and rapidly restores your depleted attention span.Authors: Rhee, Schermer, Han, Park, & Lee (2023)Publication: Scientific ReportsThe Neuroscience of the Struggle This fascinating look at earned rewards uncovers how dopamine drives our willingness to endure friction and exert physical or mental effort. It explains why embracing the struggle—rather than scrolling for instant hits—is the key to long-term motivation and sound decision-making.Authors: Erfanian Abdoust, Froböse, Schnitzler, Schreivogel, & Jocham (2024)Publication: PLoS Biology

Your brain evolved to trust what it sees. For millions of years, that worked. Now? Deepfakes, synthetic media, AI-generated everything. That instinct gets you fooled.This is Episode 3 of our AI and the Brain series. Today we're covering two forces acting on your brain that most people don't even realize are happening.In this episode:The Verification Tax: the mental exhaustion of constantly trying to figure out what's realWhy your brain shuts down under cognitive overload instead of working harderDelta wave activity in heavy digital users - your brain showing sleep patterns while you're awakeWhy misinformation wins when you're already exhaustedAttention Hijacking: how social media algorithms manipulate your dopamine system like a slot machineBrainwave changes that persist 15+ minutes after you close the appZombie scrolling, doomscrolling, and vicarious traumatizationThe difference between tool AI (you're driving) and algorithmic AI (you're the passenger)Psychological inoculation: building immunity to manipulation techniquesPractical boundaries for protecting your cognitive resourcesCore message: Tool AI puts you in the driver's seat. Algorithmic AI puts you in the passenger seat - and the driver doesn't care where you want to go.Referenced episodes: Episode 1 (AI Isn't Coming For Anything), Episode 2 (Cognitive Offloading)Research Referenced in This Episode:The "Brain Rot" Phenomenon: Yousef and colleagues (2025) dive into the concept of "brain rot" in the digital era, exploring what infinite scrolling and low-quality content do to the cognitive health of Gen Z and Gen Alpha. Published in Brain Sciences.Social Media's Modern Day High: A 2025 study by Satani et al. tracking real-time brainwave changes—like dopamine spikes, attention hijacking, and cognitive fatigue—while users scroll through social media feeds. Published in Cureus.Teen Addiction & Social Media Algorithms: De et al. (2025) explored the neurophysiological impacts and ethical concerns of AI-driven social media algorithms that are designed to maximize screen time for teenagers. Published in Cureus.Multitasking and Cognitive Load: Boere et al. (2024) used mobile brain-scanning (fNIRS) to measure exactly what happens to the prefrontal cortex when our brains are forced to handle complex multitasking and cognitive overload. Published in Neuroimage: Reports.Screen Time & Teen Depression: A massive dose-response meta-analysis by Liu et al. (2022) that quantifies how every extra hour spent on social media increases the risk of depression in adolescents. Published in the International Journal of Environmental Research and Public Health.Passive Scrolling and Depression: Wang et al. (2025) researched how passive social media consumption links to "fear of missing out" (FOMO), vicarious traumatization, and depression during public health crises. Published in Frontiers in Psychology.Why Misinformation Persists: Zhou & Shen (2024) explain the cognitive fallacies and motivational biases that make fake news and misinformation so hard to debunk, as well as the cognitive cost of skepticism. Published in Frontiers in Psychology.Decision Neuroscience & Attention: A 2023 editorial by Chew and colleagues breaking down the brain mechanics behind goal-directed (top-down) versus stimulus-driven (bottom-up) attention. Published in Frontiers in Neuroscience.Cognitive Fatigue and Performance: Stafylidis and team (2025) looked into how heavy mental exhaustion and cognitive fatigue mess with vigilance, reaction times, and physical performance. Published in Sports.Crisis & Pandemic Fatigue Online: White et al. (2024) break down how internet users express digital fatigue, information avoidance, and feeling overwhelmed by constant emergencies on social media platforms. Published in BMC Public Health.

Last month we explored agency - how AI doesn't take anything from you, you give it away. This episode goes deeper into the mechanism: what actually happens in your brain when you delegate cognitive tasks to AI?In this episode:What cognitive offloading is and why AI is different from previous toolsThe "inverse skills bias" - why AI helps novices more than expertsWhat we gain (speed, reduced load) vs. what we lose (memory formation, skill development)The "inflated knowledge" problem - mistaking AI's knowledge for your ownDigital dementia vs. technological reserve - two competing hypothesesVending machine users vs. directors - the critical distinctionWhy friction is the mechanism of growth"Desirable Difficulties" and "Productive Failure" frameworksThe key question: Am I trying to get something done, or get better at something?Core principle: Cognitive offloading isn't good or bad - it's a trade-off. Performance now vs. capability later. You decide which tasks to offload and which to struggle through.Research Referenced:Benge & Scullin (2025). A Meta-Analysis of Technology Use and Cognitive Aging. Nature Human Behaviour.Grinschgl, Papenmeier & Meyerhoff (2021). Consequences of cognitive offloading: Boosting performance but diminishing memory. Quarterly Journal of Experimental Psychology.Pyke, Lunau & Javadi (2025). Does difficulty moderate learning? Quarterly Journal of Experimental Psychology.Chen et al. (2025). Effects of generative AI on cognitive effort and task performance. Trials.Ding et al. (2025). Productive Failure in Cultivating Clinical Thinking. Advances in Medical Education and Practice.Danaher (2024). Generative AI and the future of equality norms. Cognition.Zhozhikashvili et al. (2022). Parietal Alpha Oscillations: Cognitive Load and Mental Toughness. Brain Sciences.Allen (2024). Desirable Difficulty—Make Learning Harder on Purpose. Clinical Orthopaedics and Related Research.Grinschgl & Neubauer (2022). Supporting Cognition With Modern Technology. Frontiers in Artificial Intelligence.Additional Resources & Mentions:Special thanks to Kyle Shannon, host of the AI Learning Lab and founder of the AI Salon, for his concepts of "AI slop," "chain of craft," and the floor vs. ceiling distinction. Learn more at thesalon.aiKyle Shannon interview: Becoming AI Ready: How to Creatively Secure Your Future - AI Explored podcastQuote from Cisco VP Anand Sampath about humans being "pushed up the stack" sourced from The Rundown AI newsletterReferenced Episodes:Episode 1: AI Isn't Coming For Anything - It's Your Responsibility

AI is about to become invisible - like electricity. And when that happens, we'll stop examining what it's doing to how we think, work, and develop skills.This is the first episode in a multi-part series exploring AI and your brain. We're not doing hype or fearmongering - we're examining the neuroscience of what happens when you delegate cognitive tasks to these systems.In this episode:Why AI becoming "boring" is actually when we need to pay closest attentionThe inversion: AI trajectory vs. human factor trajectoryThree types of AI and which one this series focuses onThe agency frame: You're not a victim of this technologyThe friction question: Which challenges should you keep vs. remove?What's coming in the rest of the seriesCore principle: AI doesn't take your agency. You give it away - or you don't. This technology will reshape your brain based on how you choose to use it.Referenced episodes: Neuroplasticity (Ep 1), Decision Fatigue (Ep 5), Brain Rewiring (Ep 7), Stuck Patterns (Ep 9)Marco RigazioCopyright 2026 Marco Rigazio

You know your year won't be smooth. So why plan like it will be?In this episode, I break down my 2026 planning strategy - not rigid annual goals, but quarterly focus that adapts to reality. Drawing from competitive powerlifting training, I share why backward planning works, how to maintain agency when life gets chaotic, and why 90-day sprints beat 12-month marathons.What You'll Learn:Why structure creates agency (not rigidity) and the neuroscience of locus of controlThe powerlifting method: backward planning from specific outcomesWhere to focus vs. where to allow variety - and why this matters for your brainWhy quarterly reassessment beats rigid annual planningMy Q1 2026 focus: Political voice acting and the strategy behind itHow to choose YOUR Q1 focus (with examples)Free Download: Quarterly Focus PlannerResearch Cited: Amar, I.B., et al. (2023). The relationship between locus of control and pre-competitive anxiety. Frontiers in Psychology. https://doi.org/10.3389/fpsyg.2023.1227571Episode Callbacks: Episodes 5 (Decision Fatigue), 6 (Dopamine), 7 (Rewiring for Resilience)Your Q1 Challenge: Before January 15, pick ONE concrete, measurable focus for your Q1. Work backward to weekly actions. Execute for 90 days. Reassess for Q2.Contact: [email protected] 2026 Marco Rigazio

Why do we stay in patterns that hurt us? Why do we return to familiar anger, destructive relationships, or self-defeating habits even when we logically know better? In this episode, we explore the neuroscience of why the brain mistakes familiarity for safety - and what it takes to actually change.In This Episode:Why "knowing better" doesn't equal "doing better"The two minds competing inside your brain (and which one usually wins)How your hippocampus keeps you stuck in the familiarThe aversion amplifier: why change feels dangerous even when it's goodFive science-backed conditions for creating lasting changeSOURCES REFERENCED:Brain Systems & Memory:Dual hippocampal memory systems (associative vs. predictive coding) - optogenetic study in rats demonstrating separate memory pathways for familiarity and navigationDefault Mode Network:DMN activation patterns in depression and rumination - increased self-referential processing maintains negative narrativesAversion & Threat Processing:Interpeduncular nucleus (IPN) circuit amplifies aversive experiences - isolated brainstem pathway that intensifies discomfort without triggering general anxietyCognitive Flexibility:Brain signal variability correlates with cognitive flexibility - higher variability in inferior frontal junction predicts better task-switching abilityModel Arbitration:Amygdala's role in arbitrating between habit-based and goal-directed learning systemsQuote:Scott Galloway: "It's very difficult to read the label from inside the bottle"

Your gut is talking — and your brain is listening. Discover how diet, microbiota, and even fasting reshape your brain chemistry, mood, and cognition in this deep dive into the gut-brain connection.Your gut is talking to your brain — and your brain is listening. In this episode of The Cognitive Performer, we explore the gut-brain axis — the communication highway connecting your digestive system and your mind. Discover how trillions of microorganisms influence your mood, focus, memory, and long-term brain health. We’ll look at how diet shapes your microbiome, why certain bacteria can act like microscopic pharmacists, and what dietary patterns best protect cognitive function. From the serotonin-shaping power of Roseburia intestinalis to the fasting-linked boost in microglial cleanup, this episode unpacks the real neuroscience behind “gut feelings.”Key TakeawaysRoughly 90 % of the vagus-nerve signals run from gut → brain, not the other way around.The gut microbiome produces neurotransmitters such as serotonin, dopamine, and GABA that directly influence mood and cognition.Stress diverts tryptophan from serotonin production toward inflammation — but beneficial bacteria can reverse that shift.Mediterranean, DASH, and MIND diets consistently support brain health by nourishing diverse gut bacteria.Alternate-day fasting reshapes gut microbes and improves microglial function, translating into measurable cognitive gains.Building cognitive reserve through learning, social connection, movement, and sleep can cut dementia risk nearly in half.Links and ResourcesQu S et al. (2024). Gut microbiota modulates neurotransmitter and gut-brain signaling. Microbiological Research, 287.Zhou M. F. et al. (2023). Microbiome and the kynurenine metabolic pathway in depression. Microbiome, 11.Gong Y et al. (2025). Healthy dietary patterns and cognitive performance. J. Prev. Alzheimer’s Dis., 12.Mela V et al. (2025). Microbiota fasting-related changes ameliorate cognitive decline in obesity. Gut.Ward N A et al. (2023). PROMED-EX Randomised Controlled Trial. BMJ Open, 13.Bekdash R A (2024). Epigenetics, Nutrition, and the Brain. Int. J. Mol. Sci., 25.Margolis K G et al. (2021). Microbiota-gut-brain axis modulation of enteric and central nervous system function. Gastroenterology, 160.Cryan J F et al. (2021). Diet, microbiota, and host behavior — narrative review. Adv. Nutrition.Connect and SubscribeFor more neuroscience-backed insights on performance, mindset, and mental health, subscribe to The Cognitive Performer Newsletter at thecognitiveperformer.com.

Think you're stuck with an anxious, stressed brain? Think again. In this episode of The Cognitive Performer, Marco explores the neuroscience of fear extinction - your brain's natural ability to unlearn stress responses and build resilience instead. Discover why stress literally rewires your neural circuits, how fear conditioning keeps you stuck in anxiety loops, and the specific, science-backed techniques you can use to intentionally reshape your brain's stress response.What You'll Learn:The difference between classical and operant conditioning (and why fear responses use the classical type)How chronic stress flattens your cortisol rhythm and damages neural connectionsWhy your amygdala hijacks your prefrontal cortex during stress responsesThe three-step process of fear extinction and how it creates competing memoriesWhy cyclic sighing outperforms mindfulness and box breathing for nervous system regulationHow sleep actively rewires your brain through synaptic homeostasisPractical tools for building antifragility - getting stronger from stress instead of just surviving itKey Topics:Fear extinction, neuroplasticity, stress response, amygdala function, prefrontal cortex, cortisol regulation, classical conditioning, synaptic depression, parasympathetic activation, brain network connectivity, cognitive flexibility, antifragilityPractical Techniques Covered:90-second cyclic sighing protocol for nervous system resetMindfulness practices that break rumination loopsMovement strategies for neuroplasticity and BDNF productionSleep optimization for emotional memory processingBuilding safe exposure routines for stress triggersPerfect for: Voice actors, performers, creatives, anyone dealing with performance anxiety, stress management, or wanting to understand how to work with their brain instead of against it.Research-Backed: All techniques discussed are supported by recent neuroscience studies from 2021-2025, with specific focus on fear extinction mechanisms, large-scale brain network changes, and evidence-based interventions for stress resilience.Episode Length: 20 minutesConnect: Have questions about brain rewiring or topics for future episodes? Email [email protected]#NeurosciencePodcast #FearExtinction #StressManagement #Neuroplasticity #PerformanceAnxiety #BrainScience #VoiceActing #MentalPerformance #ResilienceTraining #CognitiveBehavioralReferencesFear ExtinctionBergstrom, H. C., & Maren, S. (2024). Pharmacological stimulation of infralimbic cortex after fear conditioning facilitates subsequent fear extinction. Neuropsychopharmacology.Author(s). (2021). Rat models for low and high adaptive response to exercise differ for stress-related memory and anxiety. Physiological Reports.Skill Learning & Mental RehearsalDemaison, C., et al. (2022). Mental practice modulates functional connectivity between the cerebellum and the primary motor cortex. iScience.Xie, K., et al. (2022). Motor learning selectively strengthens cortical and striatal synapses of motor engram neurons. Nature Neuroscience.MindfulnessBrechmann, A., et al. (2022). Mindfulness meditation increases default mode, salience, and central executive network connectivity. Scientific Reports.Rogerson, A., et al. (2023). Mindfulness training changes brain dynamics during depressive rumination: A randomized controlled trial. Biological Psychiatry.Sousa, R., et al. (2024). Neurobiological changes induced by mindfulness and meditation: A systematic review. Brain Sciences.Exercise & StressRoth, M. M., et al. (2022). Learning and control in motor cortex across cell types and scales. Nature.Li, K., et al. (2021). Stress undermines reward-guided cognitive performance through synaptic depression in the lateral habenula. Neuron.Sleep & TraumaGvozdanovic, G. A., et al. (2023). Neural correlates of sleep-induced benefits on traumatic memory processing. Human Brain Mapping.van der Heijden, K. B., et al. (2022). Sleep spindle dynamics suggest over-consolidation in post-traumatic stress disorder. Sleep.Cairney, S. A., et al. (2024). Targeted memory reactivation to augment treatment in post-traumatic stress disorder. Current Biology.Schäfer, S. K., et al. (2023). The potential beneficial effect of sleep deprivation following traumatic events to preventing PTSD: Review of current insight regarding sleep, memory, and trauma resonating with ancient rituals. Neuropsychopharmacology Reports.Copyright 2026 Marco Rigazio

We’ve all heard it: dopamine is the “pleasure molecule.” Catchy, sure. But wrong. In this episode of The Cognitive Performer, Marco Rigazio unpacks the myths around dopamine and explores its real role in the brain. Far from being just about “feeling good,” dopamine is a regulator—shaping focus, working memory, and even intelligence. Along the way, you’ll discover what happens when dopamine falls out of balance (ADHD, addiction, burnout, anhedonia) and why motivation isn’t just about willpower, but about your brain’s state of readiness.Copyright 2026 Marco Rigazio Molecular Imaging of Central Dopamine in Obesity: A Qualitative Review across Substrates and Radiotracers - PMCAge-dependent effects of protein restriction on dopamine release - PMCThe Potential Role of Dopamine Pathways in the Pathophysiology of Depression: Current Advances and Future Aspects - PubMedThe tonic/phasic model of dopamine system regulation: its relevance for understanding how stimulant abuse can alter basal ganglia function - PubMedThe tonic/phasic model of dopamine system regulation and its implications for understanding alcohol and psychostimulant craving - PubMedDopamine D2/D3 receptor availability and working memory in stimulant use disorderNeurobiology of Schizophrenia: A Comprehensive Review - PMCWhite-Matter Integrity and Working Memory: Links to Aging and Dopamine-Related Genes - PMCA multi-faceted role of dual-state dopamine signaling in working memory, attentional control, and intelligence - PMCDopamine-related polymorphisms and Affective Working Memory in aging - PubMedEffects of Caffeine Consumption on Attention Deficit Hyperactivity Disorder (ADHD) Treatment: A Systematic Review of Animal Studies - PMCAdult Attention-Deficit/Hyperactivity Disorder: a Narrative Review of Biological Mechanisms, Treatments, and Outcomes - PubMedEffects of physical exercise on children with attention deficit hyperactivity disorder - PMCThe Cognitive-Enhancing Outcomes of Caffeine and L-theanine: A Systematic Review - PMCThe Effects of Drugs used for the Treatment of Attention Deficit Hyperactivity Disorder (ADHD) on Pregnancy Outcome and Breast-feeding: A Critical Review - PMCDezocine modulates the reinstatement of conditioned place preference in morphine-dependent rats via the dopamine reward circuitry - PMCFrom Reward to Anhedonia-Dopamine Function in the Global Mental Health Context - PMCReward, motivation and brain imaging in human healthy participants – A narrative review - PMCDopamine synthesis and transport: current and novel therapeutics for ParkinsonismsRole of Microbiota-Gut-Brain Axis in Regulating Dopaminergic Signaling

Ever record take after take and still feel unsure which one was right?It might not be a creative block. It could be decision fatigue.In this episode of The Cognitive Performer, we break down what really happens when your brain gets overloaded — and how it quietly shapes the choices you make during creative work.You’ll learn: How small, invisible decisions stack up during a sessionWhat fatigue does to your planning, flexibility, and creative flowWhy defaulting to “what usually works” isn’t always a good thingHow to spot the signs of mental drain before it tanks your performanceSimple science-backed ways to protect your energy and outputSubscribe to the newsletter for bonus content, behind-the-scenes extras, and a free glossary of neuroscience terms:👉https://thecognitiveperformer.comGot a question you’d like answered on the show?Send it my way: [email protected] for listening — and don’t miss next month’s episode on dopamine: the buzzword, the brain chemical, and the reality behind the hype.

In this special Q&A episode, Marco answers fascinating questions from fellow voice actors about the brain and performance. Discover why people think so differently (it's actual brain wiring, not just personality), what dreams really do for your brain, and the surprising science behind "manifestation." Plus: where creativity actually comes from, what happens in your brain during those amazing "aha moments," and why exercise might be the single best thing you can do for brain health.Topics covered: Analytical vs. holistic thinking • Dream science • Positive/negative thinking patterns • Brain aging and adaptation • The neuroscience of creativity • "Eureka moment" brain chemistry • Exercise effects on the brainQuestions from: Norm Izard (vocalnorm.com) • Monique Mosher • Erin CoxHave a question about the brain and performance? Send a voice recording to [email protected] Cognitive Performer explores the fascinating intersection of neuroscience and human performance.Physical Activity Lowers Brain Disease Risk - Neuroscience NewsExercise Increases Brain Size - Neuroscience NewsExercise-Related Physical Activity Relates to Brain Volumes in 10,125 IndividualsDifferences in psychologists’ cognitive traits are associated with scientific divides | Nature Human BehaviourFrontiers | Analytic and Holistic Thinkers: Differences in the Dynamics of Heart Rate Complexity When Solving a Cognitive Task in Field-Dependent and Field-Independent ConditionsThe 'middle-aging' brainFrontiers | Horizons in Human Aging Neuroscience: From Normal Neural Aging to Mental (Fr)AgilityBrain-wide cell-type-specific transcriptomic signatures of healthy aging in miceRepetitive negative thinking is associated with amyloid, tau, and cognitive declineDreaming conundrumMemory updating in dreamsUnlocking Dreams and Dreamless Sleep: Machine Learning Classification With Optimal EEG ChannelsCopyright 2026 Marco Rigazio

Imposter syndrome, a pervasive psychological phenomenon, is the focal point of our discourse today. We delve into the intricate interplay between the mind and body as we explore this condition that afflicts many, particularly within creative professions. By elucidating the underlying neuroscience, we aim to demystify the experiences associated with imposter syndrome, ultimately equipping our listeners with empirically supported strategies to manage its effects. Throughout this episode, we will examine how these feelings manifest, their neurological triggers, and the correlation with maladaptive perfectionism. As we navigate through this complex landscape, we shall also highlight effective interventions derived from contemporary research, thereby fostering a deeper understanding of this common yet often misunderstood experience.Siddiqui, K., et al. (2024). Educational interventions for imposter phenomenon: a scoping review. Ogunyemi, D., et al. (2022). Improving wellness: defeating impostor syndrome in medical education using an interactive reflective workshop. Feehan, K., et al. (2025). Mindfulness predicts impostorism in trainee psychologists in professional programs. Pákozdy, C., et al. (2024). The imposter phenomenon and its relationship with self-efficacy, perfectionism and happiness in university students. Bagheri Sheykhangafshe, F., et al. (2024). The efficacy of cognitive behavioral therapy on mental health, self-esteem and emotion regulation of medical students with imposter syndrome. Hutchins, H. M., & Flores, J. (2021). Don't believe everything you think: applying a cognitive processing therapy intervention to disrupting imposter phenomenon. Para, E., et al. (2024). Interventions addressing the impostor phenomenon: a scoping review. Chrousos, G. P., Mentis, A. A., & Dardiotis, E. (2020). Focusing on the neuro-psycho-biological and evolutionary underpinnings of the imposter syndromeBravata, D. M., et al. (2020). Prevalence, predictors, and treatment of impostor syndrome: a systematic review. Copyright 2026 Marco Rigazio

In this episode of The Cognitive Performer, I dive into the fascinating neuroscience behind performance anxiety and discuss how it specifically affects voice actors. Learn why your body responds the way it does during high-pressure situations, how anxiety impacts your vocal performance, and why trying harder often makes things worse.I explore the surprising "paradox of choking" and understand the critical difference between helpful performance arousal and debilitating anxiety. You'll discover evidence-based techniques to regulate your nervous system, including specific breathing patterns, cognitive reframing strategies, and a complete pre-recording routine you can implement immediately.Based on cutting-edge research from performance psychology and neuroscience, this episode provides practical tools to transform anxiety from your enemy into your ally. Whether you're dealing with audition nerves, session jitters, or that critical inner voice that sometimes shows up in the booth, you'll learn how to perform at your best, even under pressure. Below are the links to research materials mentioned in this episode. Developmental phases in self-regulation: Shifting from process goals to outcome goalsHow breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathingCoping with anxiety in sportRethinking stress: The role of mindsets in determining the stress responseMusic performance anxiety and occupational stress amongst opera chorus artists and their relationship with state and trait anxiety and perfectionismChoking vs. clutch performance: A study of sport performance under pressureIronic processes of mental controlMind over matter: Reappraising arousal improves cardiovascular and cognitive responses to stress. The putt and the pendulum: Ironic effects of the mental control of actionCopyright 2026 Marco Rigazio

In this debut episode of The Cognitive Performer, we dive into the fascinating world of neuroplasticity and how voice actors can leverage this brain science to enhance their performances. Discover how your brain physically changes with each practice session and learn science-backed techniques to optimize your vocal training for faster skill development.Some reference links from the show:Brain Structures Differ between Musicians and Non-Musicians - PMCDr. Michael Merzenich's Official WebsiteCopyright 2026 Marco Rigazio