Neuroscience Meets Social and Emotional Learning
Lessons Learned From Our FIRST 100 Episodes

Lessons Learned From Our FIRST 100 Episodes

December 24, 2020

Welcome back to the Neuroscience Meets Social and Emotional Learning podcast, episode #101, where we will review highlights from the past 100 episodes, that began in June 2019, with a behind the scenes lens, where we will take a look at the results created from this podcast, with the goal to inspire listeners to not just implement the ideas offered in each episode, but to think about what Horacio Sanchez from EPISODE #74 reminded me this week, of “the impact possible when you have an idea, nurture it, and watch it grow.” (Horacio Sanchez, EPISODE #74[i]).

My name is Andrea Samadi, and if you haven’t met me yet, I’m a former educator who created this podcast to bring the most current neuroscience research, along with high performing experts who have risen to the top of their field, with specific strategies or ideas that you can implement immediately, whether you are an educator, or working in the corporate space, to take your results to the next level. 

Before we get to the episode, and the highlights learned from our guests, I want to share some of the unexpected results that have come as a byproduct of this podcast to perhaps light a spark under anyone who might be thinking of new ways to create brand awareness, or market their business in 2021. If you have been thinking of ways that you can extend your voice, message and reach, I highly recommend this mode of delivery. I also want to thank everyone who has supported us with this mission, come on as a guest, or downloaded an episode. We wouldn’t exist without the guests who offer their time, expertise, and strategies designed to help our listeners (in over 132 countries) who tune in on a regular basis and take the ideas offered to make an impact locally in their schools, communities, businesses and workplaces. I appreciate the feedback and messages received via social media and email and look forward to the next 100 episodes. As long as there is still growth, I will continue to produce new episodes.

So Here are 3 Lessons Learned Looking Back at the 100 Episodes.

LESSON 1: WHEN THERE’S A NEED, CAN YOU PUT A SPIN ON IT?

I saw a serious need in the area of social and emotional learning that was being implemented in schools around the country and the world, and many educators didn’t know the best way to begin their implementation.  I thought it would be a good place to gather “best practices” from experts around the world to offer their ideas that we could all learn from and apply to our own lives.

But I knew I needed a bigger idea than just a podcast about social emotional learning in our schools, or emotional intelligence training in our workplaces. Too many people were already doing this. But not that many people were teaching the basics of practical neuroscience as it relates to this topic. The idea to combine neuroscience and social/emotional learning came with the thought that “success in life, and in college and career specifically, relies on student’s cognitive, (the core skills your brain uses to think, read, remember, and pay attention) social and interpersonal skills, (including the ability to navigate through social situations, resolve conflicts, show respect towards others, self-advocate and learn how to work on a team with others) and emotional development (including the ability to recognize and manage one’s emotions, demonstrate empathy for others and cope with stress).” In the corporate world, these skills aren’t new, but they are “newly important” and of high urgency to develop in our future generations. I’ve mentioned this quote before but think it’s important enough to repeat. A recent survey showed that 58 percent of employers say college graduates aren’t adequately prepared for today’s workforce, and those employers noted a particular gap in social and emotional skills. This is where our goal with this podcast began—to close this gap by exploring six social and emotional learning competencies as a springboard for discussion and tie in how an understanding of our brain can facilitate these strategies. 

AHA! MOMENT with LESSON 1

That’s really how I took the need, put a spin on it, and came up with the title Neuroscience Meets Social and Emotional Learning in 2016 (3 years before launching the podcast) when I first began presenting on this topic. This title drew the session on the introduction to practical neuroscience to fill up with standing room only, at the YRDSB Quest Conference, in Toronto, Canada. This was my first presentation on the topic, and I knew at that moment that there was a serious interest in this topic.

Back then, I was working one on one with one of the leading neuroscience researchers in the country, Mark Robert Waldman, and he had just finished writing his book Neurowisdom: The New Brain Science of Money, Happiness and Success[ii], When he shared his research with me, I saw how practical neuroscience could help people to gain a deeper understanding of how to create change from the brain level and impact their social and emotional thinking and began to write the outline for the vision I saw. I also found Dr. Lori Desautels this year, who is now a good friend and supporter of our work.

This was how we took a need and put a spin on it. The rest is history.

LESSON 2: THINK IMPACT vs INCOME: GIVER’S GAIN

After the first few months of releasing episodes, I heard from so many people who wanted to know “how did you launch this idea,” and asked about some best practices as they began thinking of ways to replicate the results that inevitably come when you put in consistent daily effort that turns into weekly and then monthly effort until it’s no longer effort, but what you do every day, habitually. If you want to know if launching a podcast would work for you, message me and I can send you some ideas on how to get started, but my first tip would be that you should pick a topic that you love, something that you won’t mind putting in the time and effort to learn more about, as this is what you will be immersed in on a daily basis.

I heard a few times “How do you make money with a podcast?” and that’s a great question and why I wanted the second lesson to focus on the impact you will have, not the income. When you have enough listeners, you can earn money from sponsorships and ads, but the key is to use the podcast as a tool to drive people to your programs and services. Doors will start to open for you in ways that you never imagined. I heard Max Lugavere (an American television personality and health and wellness writer) talking about these incredible types of results at about the 2-year mark of his podcast on Dhru Purohit’s Broken Brain Podcast[iii]. The income will come once you put your focus on service and helping others to achieve their goals.

This is exactly the same concept as writing a book. Most people who dream of writing a book, think that it will take off like the Harry Potter Series, and they will be set, riding off into the sunset as a millionaire. The truth is that most authors never sell more than a few hundred copies of their books, and for it to become a best seller, it should reach 10,000 copies sold in a week. This is easier to do when selling larger volumes (like to schools or organizations that want your book) but not easy at all to do when selling books one at a time, relying on Amazon as your distribution service. Authors know that books, like a podcast, are just a tool to get your message out there. Since I have released content both ways, I can say from experience that putting your best content out into the world, for FREE, with the idea of helping people, will yield better results than thinking of selling your ideas before anyone even knows who you are.

AHA! MOMENT with LESSON 2

This podcast was actually originally going to be an educational course, written for a publisher, but a turn of events had me decide to release this content in the form of a podcast for FREE, to be used by anyone who needed these resources. What was interesting is that when I put a focus on the IMPACT I wanted to create, rather than the INCOME it would give me back in return, something magical happened. Max Lugavere mentioned it happened for him at the 2-year mark, and I would have to say it happened for me around the 100th episode mark after just a year and seven months. The opportunities came disguised as consistent, daily, effort and work.

LESSON 3: MASTER PROLIFIC QUALITY OUTPUT (PQO).

I heard this statement for years, until this experience made me finally understand it. Brendon Burchard, the author of the book High Performance Habits talks about how “High performers have mastered the art of prolific quality output (PQO). They produce more high-quality output than their peers over the long term, and that is how they become more effective, better known, more remembered. They aim their attention and consistent efforts toward PQO and minimize any distractions (including opportunities) that would steal them away from their craft” (Burchard, 2017[iv]). 

 

Over the years, I never really understood what PQO meant. I listened to Brendon explain it a few times, and he would give the example of “Beyonce, who puts out hit after hit, or Ralph Lauren who creates luxury and designer product after product, or even Seth Godin who creates blog post after blog post.” There’s also the WakeUpIt’sDayOne Blog who explains PQO as it relates to athletes as “the type of things you typically don’t see an immediate reward with or have to repeat on a daily basis. Think about Michael Jordan, Tiger Woods, Lebron James, Tom Brady – the greatest athletes of all time. When you research them and understand how they became who they are today, all you ever read is that they focused on the fundamental things that improved their overall physical and mental skills[v]” their PQO—and I would add consistently, on a daily basis.

AHA! MOMENT with LESSON 3

Then I thought, what is my PQO? What is my output? What am I creating day in and day out? I’ve always been creating content, but it hit me after I had been producing episodes consistently for a year, that my PQO was the podcast episodes. I had created a certain standard with each episode that included the fact that each one had to be my best effort. If I wasn’t ready to interview someone, or had not researched enough, I would not produce the episode until it hit that standard.

I also saw the importance of creating a video interview where I could edit in images and text to explain what the person I was interviewing was talking about. Many times, the concepts discussed are difficult to understand with words alone, so this became another standard. The final standard was that each interview had to be produced and released either that same day, or no longer than 2 days after. Waiting too long in production destroys the momentum created by the interview, so this meant many times that editing went into the night and researching early morning and weekends. Many content producers outsource their video or audio editing and production, but to date, each of the episodes have been produced and edited by yours truly. We will see what happens with this over the next 100 episodes.

If you want to make an impact that goes beyond what your mind can imagine, a global impact, you need to have mastered Prolific Quality Output. Do YOU know what YOUR PQO is?

Now that we have looked at some of the results created from this podcast, that really were unexpected, this episode will take a closer look at some lessons learned from the speakers along the way, as they relate to the 6 social and emotional competencies and how we tied in a connection to practical neuroscience for improved productivity and results.

After each interview, I brainstormed the most important points learned with my husband, since he is also in the field of education. He always asks “what did you learn from this speaker” and there’s always 2-5 AHA points that definitely surprised me. I love making connections between the speakers and mapping out what each one says to other episodes. We really are connected, and what one person says, connects to what someone else will say in a later episode.  I’m always looking for ways to take knowledge and make it applicable for anyone who is willing to apply it and use it.

Just a note: Even though I had a written outline for the podcast, it did take a turn towards health and wellness close to the end of 2020, which I think was important and necessary. I will pull out examples used from our speakers in the following areas:

EXPERTS WHO:

  1. Demonstrate Practical Neuroscience to Improve Results
  2. Demonstrate the Social and Emotional Learning Competencies (Mindset, Self-Regulation, Self-Awareness, Social Awareness, Relationship Skills, and Decision-Making).
  3. Explain SEL in the EDUCATIONAL SETTING
  4. Are Involved with PHYSICAL HEALTH, WELLNESS AND NUTRITION

LESSONS LEARNED FROM PRACTICAL NEUROSCIENCE

THE POWER IN LEARNING ABOUT HOW OUR AMAZING BRAINS WORK: This area is where I spent the most time on the podcast, making sure we had a variety of experts, many who are well known with their books and research, to make a case for the importance of learning the basics of neuroscience to improve our productivity and results.

Whether it was tips from 15-year-old Chloe Amen on how you can “Change Your Brain and Change Your Grades,” neuroscientist Friederike Fabritius on ways to “Achieve Peak Performance,” Dr. John Medina on his “Brain Rules” or Dr. Lori Desautels on the power of implementing neuroscience in today’s schools, the one person who tied everything together was Dr. Mary Helen Immordino-Yang with her research that shows “The Brain Basis for Integrated Social, Emotional, and Academic Development.” Her work shows how emotions and social relationships drive learning, bringing the entire podcast full circle as Neuroscience Meets Social and Emotional Learning. I saw the importance of these 2 topics, and Mary Helen can prove why they are so important, with her work at the University of SCA in her Center for Affective Neuroscience, Development, Learning and Education (CANDLE LAB).  

We will continue to bring more lessons that tie practical neuroscience to social, emotional and academic development in our future episodes as this really is the future of education. What was interesting to note in this area was that EPISODE #68: Neuroscience of Personal Change with Stephen R Covey’s “The 7 Habits of Highly Effective People” was the #1 most downloaded EPISODE with over 1100 downloads, showing me that people want to make this connection linking neuroscience to success and of the POWER IN LEARNING ABOUT HOW OUR AMAZING BRAINS WORK.

LESSONS LEARNED FROM THE 6 SEL COMPETENCIES

  1. SEL COMPETENCY: MINDSET

“A great attitude does more than turn on the lights in our worlds, it seems to magically connect us to all sorts of serendipitous opportunities that were somehow absent before the change.” Earl Nightingale, author of Think and Grow Rich 

Frank Shankwitz, from EPISODE #40 has modeled what happens when you keep a good mental mindset, for the course of his life. So much so, that they made a movie about his life, called Wish Man, that is based on Frank’s life story (he was a motorcycle cop in Arizona who was haunted by the traumatic separation from his father when he was a boy. After surviving a near-fatal accident, he finds hope with a terminally ill boy, who reunites him with his father. To honor this boy, Frank creates the Make a Wish Foundation, and continues to live a life of honor every day. Nothing can tear this man down. Follow him on social media and you will see for yourself of the importance of a “great mental attitude.”

  1. SEL COMPETENCY: SELF-REGULATION with PERSISTENCE and PERSEVERANCE

“Success has to do with deliberate practice. Practice must be focused, determined, and in the environment where there’s feedback.” Malcolm Gladwell

Dr. John Dunlosky from EPISODE #37 started this topic off with his years of research that showed that “deliberate practice” was one of the most effective learning strategies, vs cramming for a test. We’ve all heard this and know that knowledge will be retained and recalled more efficiently when it’s learned over a period of time.  

Todd Woodcroft, the former assistant coach to the Winnipeg Jets, current Head Coach to the University of Vermont Catamounts[vi], from EPISODE #38 puts John Dunlosky’s theory into practice as he explained that the “daily grind in the NHL” begins with “hard work” being a baseline of what is expected of each player, and that to rise above this baseline, players must embrace certain daily habits, without complaining of the work, knowing that “things don’t get easier as you get better, they get harder” with the repetition of these important skills.

Dalip Shekhawat further reinforced Dunlosky’s research with his interview detailing the preparation involved in climbing Mount Everest, and neuroscientist Stephanie Faye from EPISODE #39 shares why this spaced repetition is so important at the brain level when she explains how the neural pathways are formed with this daily, consistent practicing of skill.

  1. SEL COMPETENCY: SELF-AWARENESS with MENTAL HEALTH and WELL-BEING

“When I discover who I am, I’ll be free.” Ralph Ellison

Moving into the 3rd SEL competency, self-awareness, this was the area that received the most downloads. The second most downloaded episode was my interview with my mentor, Bob Proctor, that shares where this idea began over 20 years ago. The third most downloaded episode was my solo lesson with a deep dive into everything I learned working directly with Bob, in the seminar industry for 6 years.

Many of the speakers interviewed in this area came from the connections made from these speakers that I met in the late 1990s. It was here that I first saw the power of these social and emotional learning skills with 12 young teens, who would inspire me to keep moving forward with this work.

This section is full of speakers, leaders, entrepreneurs of all ages who have a vision, like I do, for change with our educational system.

EPISODE #66 Bob Proctor #2 MOST DOWNLOADED EPISODE on “Social and Emotional Learning: Where it all Started for Andrea Samadi”

EPISODE #67 “Expanding Your Awareness with a Deep Dive into the Most Important Concepts Learned from Bob Proctor Seminars” (Solo Lesson by Andrea Samadi)

EPISODE #68 The Neuroscience of Personal Change with Stephen R. Covey’s “The 7 Habits of Highly Successful People” (Solo Lesson with Andrea Samadi)

#1 MOST DOWNLOADED EPISODE with over 1100 downloads

  1. SOCIAL AWARENESS/RELATIONSHIPS/DECISION-MAKING

These 3 SEL competencies are important with solo lessons for each topic. Greg Wolcott, the author of the book www.significant72.com was dominant in this area. I will mention an aha moment with his work in the next section.

LESSONS LEARNED FROM EXPERTS IN SEL/EDUCATION

  1. TAKE ACTION, EVEN WHEN YOU AREN’T READY. My first guest speaker was my husband, Majid Samadi, who always is there to offer ideas, suggestions and support with all of my projects, so of course when I needed to interview someone to launch this idea, I asked him to be my first guest. If you go back to EPISODE #1 that covers “The Why Behind Launching an SEL or Emotional Intelligence Program in Your School or Workplace” you will hear me interview him on his thoughts, from the point of view of someone who spends most of his time, working in schools across the country, as the Regional Vice President of Sales for an Educational Publishing Company. This interview happened 5 minutes after he walked in the door after getting off a flight, I think from LA, and he put his suit jacket on my desk, and I handed him a sheet of questions and said “Answer these and talk into the mic.” I’m sure he had been working since early that morning, and it was well into the evening when we recorded this, but he did it, without rehearsing his answers, or spending time preparing. We launched the podcast when we weren’t 100% ready because if we didn’t, I’m sure I would still be spending my days planning. Take action, even when you aren’t ready.
  2. PAY ATTENTION TO EVERYTHING AND EVERYONE: SMALL DETAILS CAN LEAD TO BIG DISCOVERIES AND RELATIONSHIPS THAT LAST My second interview was with educator, Ron Hall, from Valley Day School (who I found from an article I saw through Linkedin, and reached out to him hoping he would say yes to being a guest on the show). He agreed, and we have remained in contact ever since. Something funny to mention is that I had just started using Zoom for these interviews, a year before everyone would be using Zoom, and I hadn’t mastered the audio yet. There was a setting on my end that I needed to fix, and finally figured it out, but I’ll never forget the stress of not being able to hear my first guest for a good 30 minutes (could have been longer) as he tried everything on his end to fix the audio, that we finally figured out was on my end. Once we figured it all out, Ron spoke about how he launched neuroscience into his school with one of his major influencers being an author and speaker named Horacio Sanchez. When I created the video for Ron’s interview, I added an image of Horacio as he explained his story. This became important a year later, when I was introduced to Horacio Sanchez from Corwin Press Publishers for Episode #74. With each person you meet, whether in your life, or work, it’s important to pay attention to small details that can lead to something important to you later on. Always develop and maintain relationships as you never know how that person could be of assistance to you, or you to them, at some point in the future.  I’m forever grateful for Ron Hall being my first guest, for staying in touch with me, and for the introduction to Horacio Sanchez, who I’m working with now on another project. GRATEFUL FOR BUILDING RELATIONSHIPS THAT LAST.
  3. KEEP LEARNING AND DON’T GET IN YOUR OWN WAY: One of my early interviews was with Greg Wolcott, and assistant superintendent from Chicago, and the author the book Significant 72[vii]. I had been following Greg’s work since I heard him on an SEL webinar in 2016, where he explained how he was building relationships in schools across the country. Greg quickly became an incredible supporter of the podcast after our interview and referred me to many other guests. We became friends, and kept in touch as each episode was released, he would let me know how useful the information was for the educators he was working with, as he brainstormed the ways that the episodes were helping him. This gave me belief in the content, as I saw it being applied, and made me realize that it was crazy that I was nervous interviewing Greg, who would become an incredible support, leading me to step out of my own way, and into a path of greater opportunity down the line. Reminding me to KEEP LEARNING AND DON’T GET IN YOUR OWN WAY!

LESSONS LEARNED FROM HEALTH/NUTRITION

When I launched this podcast, I had no idea I was going to even go in the direction of health, wellbeing and nutrition. It just happened. Health is my #1 value, and something I put an incredible amount of time towards, so it wasn’t a surprise to me that when the Pandemic hit our world, I saw the importance of interviewing people who were putting a focus on their physical health as well as their mental health and well-being.

I’ve always stayed close to my trainer, Kelly Schmidt, from episode #51, but when I watched a documentary on the health staples that were shown to prevent Alzheimer’s Disease, I decided that I needed to expand what I knew in this area.

 

I took the 5 health staples and began looking for people I could contact who were experts in each of these areas. I met Luke DePron on Linkedin, who connected me to Dr. Stickler, and Momo Vuyisich. I reached out to Shane Creado from Dr. Daniel Amen’s Clinics, leading us to get our brain scans, learn more about the importance of sleep and finally, reached out to Jason Wittrock on Instagram, after his videos had inspired me to make changes with my diet a few years back.

This set of interviews led me to moderate Podbean’s Wellness Week with Dr. Carolyn Leaf and John Kim, who you bet I am working on getting on the podcast for 2021.

I hope you have enjoyed this review of our first 100 EPISODES. There is a lot of information to review, and many lessons that I plan on revisiting over the holidays as a review. I’ll definitely be reviewing EPISODE #66 The Neuroscience of Personal Change (our #1 episode) and will be planning Season 5. Please do send me a message via social media, or email andrea@achieveit360.com and let me know what episodes you have liked, so I can be sure that I am producing the best content I can for you.

See you next year.

Health Staple 1: Daily Exercise  (Luke DePron)

Health Staple 2: Getting Good Quality Sleep (Dr. Shane Creado)

Health Staple 3: Eating a Healthy Diet (Dr. Daniel Stickler).

Health Staple 4: Optimizing our Microbiome (Momo Vuyisich)

Health Staple 5: Intermittent Fasting (Jason Wittrock)

 

EXPERTS WHO DEMONSTRATE PRACTICAL NEUROSCIENCE TO IMPROVE RESULTS:

EPISODE #11: 15-year-old Chloe Amen on how to “Change Your Brain, Change Your Grades”

EPISODE #17: Harvard Researcher Jenny Woo on “The Latest Research, Brain Facts, Myths, Growth Mindset, Memory and Cognitive Biases”

EPISODE #26: Simple Strategies for Overcoming the Pitfalls of Your Brain

(Solo Lesson by Andrea Samadi)  to Prepare for EPISODE #27

EPISODE #27: Friederike Fabritius on “Achieving Peak Performance”

EPISODE #28: Dr. Daniel Siegel on “Mindsight: The Basis of Social and Emotional Intelligence”

EPISODE #30: Mark Robert Waldman on “12 Brain-Based Experiential Learning and Living Principles”

EPISODE #35: How to Use Your Brain to Break Bad Habits (Solo Lesson by Andrea Samadi)

EPISODE #42 Dr. John Medina on “Implementing Brain Rules in the Schools and Workplaces of the Future”

EPISODE #43 Deep Dive into Dr. John Medina’s Brain Rules

(Solo Lesson by Andrea Samadi)

EPISODE #44 Andrea Samadi’s “12 Mind-Boggling Discoveries About the Brain”

(Solo Lesson by Andrea Samadi)

EPISODE #46: As Close to Mind Reading as Brain Science Gets “Developing and Using Theory of Mind in Your Daily Life”

EPISODE #48: Brain Network Theory : Using Neuroscience to Stay Productive During Times of Change and Chaos  (Solo Lesson by Andrea Samadi)

EPISODE #56: Dr. Lori Desautels on her new book “Connections Over Compliance: Rewiring Our Perceptions of Discipline

EPISODE #57: Taking Initiative: Your Brain and Change and Your Mentors

(Solo Lesson by Andrea Samadi)

EPISODE #58: James MacDiardmid and Natasha Davis on "The Wise Emotional Fitness Program" (Virtual Reality).

EPISODE #59: Suzanne Gundersen on “Putting the Polyvagal Theory into Practice”

EPISODE #60: The Science and Benefits of Dan Siegel’s “Wheel of Awareness Meditation” (Solo Lesson by Andrea Samadi)

EPISODE #68: Neuroscience of Personal Change with Stephen R Covey’s “The 7 Habits of Highly Effective People” (#1 EPISODE with over 1100 downloads)

EPISODE #69: Ben Ampil on “Using Your Brain to Manage Your Behavior and Results”

EPISODE #73: Chris Manning on "Using Neurowisdom to Improve Your Learning and Success in Life."

EPISODE #78: David A Sousa on “How the Brain Learns”

EPISODE #81 Critical Thinking and The Brain (Solo Lesson by Andrea Samadi)

EPISODE #82 Doug Sutton “How a Brain Scan Changed My Life” PART 1

EPISODE #83 What Exactly is a Brain Scan and Can it Change Your Life PART 2 (Solo Lesson with Andrea Samadi) 

EPISODE #84 Brain Scan Results PART 3 (Solo Lesson by Andrea Samadi)

EPISODE #85: Dr. Sarah McKay on “High Performing Brain Health Strategies That We Should All Know and Implement”

EPISODE #88: Dr. Andrew Newberg on “Neurotheology, Spect Scans and Strategies for the Aging Brain”

EPISODE #97: Kirun Goy and Samuel Holston on “The Neuroscience Behind Our Habits, Addictions, Love and Fears.”

EPISODE #98 Dr. Dawson Church on “The Science Behind Meditation: Rewiring Your Brain for Happiness”

EPISODE #100: Mary Helen Immordino-Yang on “The Neuroscience of Social and Emotional Learning”

 

EXPERTS WHO DEMONSTRATE THE 6 SEL COMPETENCIES: MINDSET

EPISODE #20: Coaching a Growth Mindset: Strategies for Overcoming Obstacles and Cognitive Bias (Solo Lesson by Andrea Samadi)

EPISODE #40 Frank Shankwitz on “Lessons from the Wishman Movie”

EPISODE #49: Dr. Jeffrey Magee on “Managing Fear, Focus and Strategy During Challenging Times”

EPISODE #52: “Igniting Your Personal Leadership to Build Resiliency”

(Solo Lesson by Andrea Samadi—Inspired by Dr. Bruce Perry).  

EPISODE #55: Torsten Nicolini on “Working Smart: How to Improve Productivity and Efficiency at Work”

EPISODE #61 Maria Natapov on “Building Autonomy, Self-Confidence, Connection and Resiliency Within our Children”

EPISODE #73 Chris Manning Ph. D on “Using Neurowisdom to Improve Your Learning and Success in Life”

EPISODE #74 Horacio Sanchez who Addresses Race, Culture and How to Apply Brain Science to Improve Instruction and School Climate”

EPISODE #86 University of Phoenix President Peter Cohen on “A Positive Vision for K-12 and Higher Ed Campuses”

EPISODE #99 Irene Lyon on “The Science Behind Trauma and a Healthy Immune System”

 

SELF-REGULATION with PERSISTENCE and PERSEVERANCE

EPISODE #14: Self-Regulation: The Foundational Learning Skill for Future Success

(Solo Lesson by Andrea Samadi)

EPISODE #37: Dr. John Dunlosky on “Improving Student Success: Some Principles from Cognitive Science”

EPISODE #38:  Former Assistant Coach to the Winnipeg Jets Todd Woodcroft on “The Daily Grind in the NHL”

EPISODE #39 Stephanie Faye on “Using Neuroscience to Improve our Mindset, Self-Regulation and Self-Awareness”

EPISODE #45: Dalip Shekhawit on “Life Lessons Learned from Summiting Mount Everest”

EPISODE #53: Self-Regulation and Your Brain: How to Bounce Back Towards Resiliency (Solo Lesson by Andrea Samadi)

EPISODE #70 Self-Regulation and Behavior Change-Andrea Samadi solo lesson on David R Hawkins’ “Power vs Force” (4th MOST DOWNLOADED EPISODE)

CASE STUDIES

EPISODE #13: Teen Artist Sam Roberts on “Winning a 4-Year Prestigious Leadership Scholarship at the University of AR Fort Smith.”

EPISODE #68: Donte Dre Winrow on “Breaking into a Challenging Career Path”

EPISODE #50: Shark Tank Season 1 Success Story Tiffany Krumins on “Life After Shark Tank”

SELF-AWARENESS with MENTAL HEALTH and WELL-BEING

EPISODE #6: Helen Maffini from the Mindful Peace Summits on “Launching Mindfulness and Meditation in Our Schools”

EPISODE #8: 14- year-old Adam Avin on “Improving Well-Being and Mental Health in Our Schools”

EPISODE #21: Spencer Taylor on his Educational Documentary “The Death of Recess”

EPISODE #23: Understanding the Difference Between Your Mind and Your Brain

(Solo Lesson by Andrea Samadi)

EPISODE #25: Mindfulness and Meditation Expert Mick Neustadt on “How Meditation and Mindfulness Changes Your Life”

EPISODE #29: How to Re-Wire Your Brain for Happiness and Well-Being

EPISODE #31: Nik Halik on “Overcoming Adversity to Create an Epic Life”

EPISODE #32: John Assaraf on “Brain Training, The Power of Repetition, Resourcefulness and the Future”

EPISODE #33: Kent Healy on “Managing Time, Our Greatest Asset”

EPISODE #34: Chris Farrell on “Actionable Strategies for High Achievers to Improve Daily Results”

EPISODE #65 Dr. Barbara Schwarck on “Using Energy Psychology and Emotional Intelligence to Improve Leadership in the Workplace”

EPISODE #66 Bob Proctor on “Social and Emotional Learning: Where it all Started for Andrea Samadi”

#2 MOST DOWNLOADED EPISODE

EPISODE #67 “Expanding Your Awareness with a Deep Dive into the Most Important Concepts Learned from Bob Proctor Seminars” (Solo Lesson by Andrea Samadi)

EPISODE #68 The Neuroscience of Personal Change with Stephen R. Covey’s “The 7 Habits of Highly Successful People” (Solo Lesson with Andrea Samadi) #1 MOST DOWNLOADED EPISODE with over 1100 downloads

EPISODE #80 Samantha Wettje on “Mitigating the Negative Effects of ACES with Her 16 Strong Project”

EPISODE #92 Sarah Peyton on “Brain Network Theory, Default Mode Network, Anxiety and Emotion Regulation.”

EPISODE #95 Dr. Sandy Gluckman on “Reversing Children’s Behavior and Mood Problems”

 

SOCIAL AWARENESS

EPISODE #5: Social Awareness: How to Change Your Social Brain (Solo Lesson with Andrea Samadi)

RELATIONSHIP SKILLS

EPISODE #7: Greg Wolcott on “Building Relationships in Today’s Schools”

EPISODE #9: Using Your Brain to Build and Sustain Effective Relationships (Solo Lesson with Andrea Samadi)

DECISION-MAKING

EPISODE #9: Using Your Brain to Build and Sustain Effective Relationships (Solo Lesson with Andrea Samadi)

EXPERTS IN SEL AND EDUCATION

EPISODE #1: Majid and Andrea Samadi on “The Why Behind Implementing an SEL or Emotional Intelligence Training Program in Our Schools and Workplaces”

EPISODE #2: Self-Awareness: Know Thyself (Solo Lesson with Andrea Samadi)

EPISODE #3: Ron Hall from Valley Day School on “Launching Your Neuro-educational Program”

EPISODE #4: Jennifer Miller on “Building Connections with Parents and Educators”

EPISODE #12: Clark McKown on “SEL Assessments Made Simple”

EPISODE #16: Dr. Lori Desautels and Michael McKnight on “The Future of Educational Neuroscience in Our Schools and Communities”

EPISODE #18: Kenneth Kohutek, PhD on his new book “Chloe and Josh Learn Grit”

EPISODE #19: Bob Jerus on “Emotional Intelligence Training and Suicide Prevention”

EPISODE #22: Marc Brackett on his new book “Permission to Feel”

EPISODE #24: Dr. Jeff Rose on “Leadership, Innovation and the Future”

EPISODE #36: James Nottingham on “The Importance of Challenge with Learning”

EPISODE #40: Erik Francis on “How to Use Questions to Promote Cognitive Rigor, Thinking and Learning”

EPISODE #47: Erik Francis on “Transitioning Teaching and Learning in the Classroom to Home”

EPISODE #54: David Adams on “ A New Vision for Education: Living Up to the Values We Want for Our Next Generation.”

EPISODE #62: CEO of CASEL Karen Niemi on “Tools and Strategies to Enhance and Expand SEL in our Schools and Communities”

EPISODE #63: Hans Appel on “Building an Award Winning Culture in Your School or Organization”

EPISODE #64: Greg Wolcott on “Making Connections Between Neuroscience and SEL”

EPISODE #75 Maurice J Elias on “Boosting Emotional Intelligence Through Sports, Academics and Character”

EPISODE #76 Michael B Horn on “Using a Positive Lens to Explore Change and the Future of Education”

EPISODE #77 Doug Fisher/Nancy Frey on “Developing and Delivering High Quality Distance Learning for Students”

EPISODE #79 Eric Jensen on “Strategies for Reversing the Impact of Poverty and Stress on Student Learning:”

EPISODE #91 Drs. Jessica and John Hannigan on “SEL From a Distance: Tools and Processes for Anytime, Anywhere.”

 

EXPERTS IN PHYSICAL HEALTH, WELLNESS and NUTRITION

EPISODE #51: Kelly Schmidt on “Easy to Implement Fitness and Nutrition Tips”

Jason Wittrock on “Nutrition, Intermittent Fasting and the Ketogenic Diet”

EPISODE #71 Self-Regulation and Sleep with Dr. Shane Creado’s “ Peak Sleep Performance for Athletes” (Solo Lesson by Andrea Samadi)

EPISODE #72 Dr. Shane Creado on “Sleep Strategies That Will Guarantee a Competitive Advantage”

EPISODE #87 The Top 5 Brain Health and Alzheimer’s Prevention Strategies (Solo Lesson with Andrea Samadi)

EPISODE #89 Dr. Erik Won on “Groundbreaking Technology That is Changing the Future of Mental Health”

EPISODE #90 Luke DePron on “Neuroscience, Health, Fitness and Growth”

EPISODE #93 Momo Viyisich on “Improving the Microbiome, Preventing and Reversing Chronic Disease”

EPISODE #94 Jason Wittrock on “Nutrition, Intermittent Fasting and the Ketogenic Diet”

EPISODE #96 Dr. Daniel Stickler on “Expanding Awareness for Limitless Peak Performance, Health, Longevity and Intelligence.”

BONUS EPISODE: Top 5 Health Staples and Review of Season 1-4

(Solo Episode by Andrea Samadi)

EPISODE #82 "How a Brain Scan Changed My Life" With Doug Sutton PART 1

EPISODE # 83 "What is a SPECT Scan and How Can it Change Your Life?" PART 2 (with Andrea Samadi)

EPISODE #84  "Brain Scan Results" with Andrea Samadi PART 3

 

Each Season at a Glance:

Season 1: Consists of 33 episodes that begin with introducing six the social and emotional competencies (building a growth mindset, making responsible decisions, becoming self-aware, increasing social-awareness, managing emotions and behavior and developing relationships) along with an introduction to cognitive skills that I call Neuroscience 101 where we introduce some of the most important cognitive strategies, or the core skills your brain uses to think, remember and pay attention.

 

CONTENT: In this season, you will learn about understanding your mind vs your brain, mindfulness and meditation, the 3 parts of your brain, achieving peak performance, and improving awareness, mindsight, rewiring your brain for happiness, and experiential learning. We interviewed Ron Hall from Valley Day School who talked about how he launched his neuroeducation program into his school, Jennifer Miller on “Building Connections with Parents and Educators,” Helen Maffini on her Mindful Peace Summit and “Launching Mindfulness and Meditation in our Schools,” Greg Wolcott on “Building Relationships in Today’s Classrooms,” 14 year old Adam Avin on “Improving Our Mental Health in Our Schools,” Clark McKown from xSEL Labs on “SEL Assessments” and how we can actually measure these skills, Sam Roberts on her experience of “Winning a 4 Year Prestigious Scholarship” using these skills, Donte Winrow on “Breaking into a Challenging Career Path” with the application of these skills immediately after graduating from high school, Dr. Lori Desautels and Michael McKnight on “The Future of Educational Neuroscience in Today’s Schools,” Harvard researcher Jenny Woo on “The Latest Research, Brain Facts and Myths, Growth Mindset, Memory and Cognitive Biases,” Psychologist Dr. Kenneth Kohutek on his new book “Chloe and Josh Learn Grit,” Psychologist Bob Jerus on “Suicide Prevention and Emotional Intelligence Training,” Spencer Taylor on his “Death of Recess Educational Documentary” featuring Carol Dweck and Sir Ken Robinson, Marc Brackett on his powerful book “Permission to Feel,” former Superintendent Dr. Jeff Rose on “Leadership, Innovation and the Future,” Mick Neustadt on “How Meditation and Mindfulness Can Change Your Life,” Friederike Fabritius from Germany on “Achieving Peak Performance with the Brain in Mind,” Dr. Daniel Siegel on “Mindsight: The Basis for Social and Emotional Intelligence,” my mentor and neuroscience researcher Mark Robert Waldman on “12 Brain-Based Experiential Learning and Living Principles,” Nik Halik on “Overcoming Adversity to Create an Epic Life,” and John Assaraf on “Brain Training, the Power of Repetition, Resourcefulness and the Future.”

 

Season 2: These 33 episodes build on the strategies from Season 1, with high level guests who tie in social, emotional, interpersonal and cognitive strategies to increase results in schools, sports and the workplace. You will learn about the power of repetition, challenge, creativity, using your brain to break bad habits, how the brain ties into mindset, self-regulation, and self-awareness, cognitive rigor, thinking, learning, brain rules for schools and the workplace, the theory of mind, brain network theory, personal leadership, taking initiative, resiliency, the science behind mindfulness/meditation and your values.

 

CONTENT: You will hear from Chris Farrell on “Strategies for High Achievers,” James Nottingham on “The Importance of Challenge with Learning,” Dr. John Dunlosky on “Improving Student Success,” Todd Woodcroft on “The Daily Grind in the NHL,” Stefanie Faye on “Using Neuroscience to Improve our Mindset, Self-Regulation, and Self-Awareness,” the Co-Founder of the Make-A-Wish Foundation, Frank Shankwitz on “Lessons from the Wish Man Movie,” Erik Francis on “How to Use Questions to Promote Cognitive Rigor, Thinking and Learning,” Dr. John Medina on “Implementing Brain Rules in the Schools and Workplaces of the Future,” Dalip Shekhawat on “Life Lessons Learned from Summiting Mount Everest,” Dr. Jeff Magee on “Managing Fear, Focus and Strategy During Challenging Times,” Tiffany Krumins on “Life After Shark Tank,” Kelly Schmidt on Easy to Implement Fitness and Nutrition Tips,” David Adams on “A New Vision for Education,” Torsten Nicolini on “Working Smart,” Dr. Lori Desautels on her book “Connections Over Compliance,” The Wise Emotional Fitness Program delivered via virtual reality with James MacDiarmid and Natasha Davis all the way from Australia, Suzanne Gunderson on “Putting the Polyvagal Theory into Practice,” Maria Natapov on “Building Autonomy, Self-Confidence, Connection and Resiliency Within Our Children,” Casel President Karen Niemi on “Tools and Strategies to Enhance and Expand SEL in our Schools and Communities,” Hans Appel on “Building an Award Winning Culture in Your School or Organization,” Greg Wolcott on “Making Connections with Neuroscience and SEL,” Dr. Barbara Schwarck on “Using Energy Psychology and Emotional Intelligence to Improve Leadership in the Workplace,” and an Introduction to my first mentor, speaker, Bob Proctor on “Social and Emotional Learning: Where it All Started,” where I share how I began working with these skills over 20 years ago,  along with a deep dive into some of the lessons learned from Bob Proctor’s Seminars.

Season 3: These 14 episodes tie in some of the top authors in the world who connect their work to these social, emotional and cognitive skills, with clear examples for improved results, well-being and achievement within each episode.

CONTENT: You will learn about the neuroscience of personal change with a deep dive into Dr. Stephen Covey’s “7 Habits of Highly Effective People,” (that’s currently the most downloaded episode) Self-Regulation and Behavior Change with David R Hawkins’ “Power vs Force,” Self-Regulation and Sleep with Dr. Shane Creado’s “Peak Sleep Performance for Athletes,” Chris Manning on using “Neurowisdom” to Improve Learning and Success in Life, Horatio Sanchez on “Resilience,” Maurice J Elias on “Social and Emotional and Character Development,” Michael B Horn on “Disrupting Education” and the future of education, Doug Fisher and Nancy Frey on “High Quality Distance Learning.” David A Sousa on “How the Brain Learns,” Eric Jensen on “Reversing the Impact of Poverty and Stress on Student Learning” and Samantha Wettje from Harvard on “Mitigating the Negative Effect of ACES.” I conclude this season with a solo lesson from me, on critical thinking and the brain, after being asked to create an episode on this topic for the corporate space.

 

Season 4:  These 18 episodes (82-100) that begin to tie in health, and mental health into the understanding of our brain, productivity and results. The shift to health on this podcast became apparent when we started to see how important our brain health is for our overall results.

 

CONTENT: Everything that we do starts at the brain level, and we dive deep into this with our 3-part episodes on “How a Brain Scan Changed My Life” with a look at what we can learn from looking at our brain using a SPECT image brain scan. The interviews of this season mix in the power of education with an understanding of health and wellness. Dr. Sarah McKay agreed with Dr. Shane Creado (from Season 3) that sleep is one of the most important health strategies we can implement. It became apparent that there were 5 health staples that emerged as so powerful they were showing an impact on Alzheimer’s Prevention, so this season became a deep dive into these top 5 health staples (daily exercise, getting good quality and quantity sleep, eating a healthy diet, optimizing our microbiome and intermittent fasting). You will also hear from Dr. Andrew Newberg and his episode on Neurotheology, Dr. Erik Won and his ground -breaking technology that’s changing the future of mental health, Luke DePron, who is stretching the limits with neuroscience, health, fitness and growth, Sarah Peyton on “Brain Network Theory, Default Mode Network, Anxiety and Emotion Regulation,” Momo Vuyisich on “Preventing and Reversing Chronic Disease by Improving the Health of Your Microbiome,” Jason Wittrock on the Ketogentic Diet and Intermittent Fasting, and Dr. Sandy Gluckman on “Reversing Children’s Behavior and Mood Problems.” We also hear from behavior experts Drs. Jessica and John Hannigan on their new book “SEL From a Distance” that offers simple strategies for parents and educators who are working on implementing these SEL skills into their home or classroom, during the pandemic.

When Season 4 took the direction of health, mental-health, and wellness, I began looking for guests to dive deeper into the Top 5 health staples that seemed to continue to emerge with each guest. Dr. Daniel Stickler came on with the topic of “Expanding Awareness for Limitless Peak Performance, Health, Longevity and Intelligence, Kirun Goy and Samuel Holston from the BrainTools Podcast on “The Neuroscience Behind our Habits, Addictions, Love/Fears,” Dr. Dawson Church on “The Science Behind Meditation: Rewiring Your Brain for Happiness,” Irene Lyon on “The Science Behind Trauma and a Healthy Immune System” and Dr. Mary Helen Immordino-Yang on “The Neuroscience of Social and Emotional Learning.”

 

REFERENCES:

[i] Neuroscience Meets Social and Emotional Learning EPISODE #74 with Horacio Sanchez 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/

[ii] Mark Robert Waldman and Chris Manning, Ph.D. Published Jan.31, 2017  https://www.amazon.com/NeuroWisdom-Brain-Science-Happiness-Success/dp/1682303055

[iii] Drhu Purohit’s Broken Brain Podcast with Max Lugavere on “Building a Personal Brand” https://shows.acast.com/broken-brain/episodes/behind-the-scenes-max-lugavere-on-building-a-personal-brand

[iv] High Performance Habits by Brendon Burchard Published Sept.19, 2017  https://www.amazon.com/dp/B072N6MQ5V/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1

[v] WakeUpIt’sDayOne Blog https://wakeupitsdayone.com/2018/07/16/increase-productivity-habit-4-of-high-performers/

[vi] Interview with Todd Woodcroft on Hockey Minds Podcast https://podcasts.apple.com/ca/podcast/hockey-minds-podcast/id1517330567#episodeGuid=https%3A%2F%2Fpinecast.com%2Fguid%2F7dcaf914-d44a-42e6-a9c5-bca89a40aff6

[vii] Greg Wolcott www.significant72.com

Professor Mary Helen Immordino-Yang on “The Neuroscience of Social and Emotional Learning”

Professor Mary Helen Immordino-Yang on “The Neuroscience of Social and Emotional Learning”

December 16, 2020

Welcome back to the Neuroscience Meets Social and Emotional Learning podcast, episode #100—this episode is a very special one, that comes full circle for all of the listeners who have ever wondered, “what exactly is the neuroscience of social and emotional learning?”

You can watch the interview on YouTube here. 

Today, this question will be solved with Dr. Mary Helen Immordino-Yang, who is a Professor of Education, Psychology and Neuroscience at the University of Southern California and Director of the USC Center for Affective Neuroscience, Development, Learning and Education (CANDLE)[i]. She studies the psychological and neurobiological development of emotion and self-awareness, and connections to social, cognitive and moral development in educational settings. What I find to be powerful about Dr. Mary Helen is that although she is a former public junior-high-school science teacher, who went on to earn her doctorate at Harvard University and has received numerous awards for her work and research, she is able to set us straight when it comes to understanding how the emotions we have with others, and our social interactions can change our brain, and literally shape who we are, with powerful findings that she can prove with FMRI scans.

Welcome Mary Helen, it’s beyond incredible to finally have this opportunity to speak with you, after studying your work when I first started on this mission to learn and understand the basics of neuroscience back in 2015 when an educator urged me to take this path to integrate neuroscience into the programs I had developed for the school market. I’m sure I first saw you speaking somewhere with Dr. Daniel Siegel, who we had on with episode #28[ii] on “Mindsight: The Basis of Social and Emotional Intelligence” then when I saw you come on his PEPP MWE UP Community Chats this past July[iii], I immediately reached out to speak with you when I saw that your life’s work provides the evidence for the powerful connection with neuroscience and social and emotional learning.

Thank you so much for being here today. Dr. Daniel Siegel said this, and I have to repeat it, because your research truly has shown incredible pioneering and achievement when it comes to showing through your social-emotion experiments, how what we think, feel and the emotions that we have—can physically change the structure of our brains. I am so grateful to have you here today and after writing your questions, I decided that it made perfect sense to have your interview as the 100th episode, to show the impact that we can have when we connect neuroscience to social and emotional learning.

Q1: You said it really well on Dan’s event, and I have put this link in the show notes so you don’t have to repeat what you said there, but can you share how you started to look at the connection with the social and emotional brain. You mention that in 2001/2002 there wasn’t much out there on culture and the brain, and then when you looked at emotion, it was just some basic stuff about the amygdala lighting up with certain emotions, and the social brain was still in its infancy. Where did this idea begin to work with Antonio Damasio[iv] measuring brain activity and connecting our relationships and emotions to our future results?

My thoughts: When I was urged by a school administrator to write another book that included the most current brain research to the programs I was offering schools in Arizona through a Character Education Grant, I began to look for those who were out in the world, teaching educational neuroscience. I found Judy Willis, and Dan Siegel, David Sousa who was showing how the brain learns to read, and some others, but wanted to find those who saw how neuroscience connected to social and emotional learning (the name of the podcast) because I saw how these social skills were changing the results of students, I just wasn’t measuring their brains in FMRI scanners. Your work really is bringing the research to re-think the next generation’s educational experience.

Q2: I watched one of your earlier presentations from 2012 called “We Feel, Therefore We Learn”[v] where you talk about some of your early social-emotion experiments. Can you share in a nutshell how our brain changes when we feel inspired or compassionate towards another human being? I found this fascinating!

My thoughts: It’s interesting to me because I worked with high school students with Character Ed Grant and one of the activities was to write out who they wanted to be in 10 years, create a vision for themselves. They found this activity really difficult and as I started to study and read more about the teenage brain, I thought that their prefrontal cortex is not fully developed yet, so this planning activity might take them some time. Out of a class of 30 students, maybe 5 could quickly write out their path of where they are now, and where they wanted to go. After some time, they all had a plan created, but I wonder what you are seeing with your work with students in the classrooms that you are measuring now. Is this something they could easily tell you?

Q3: We all want our children (if we are parents) or students (if we are educators) to be successful, and you have some research that shows how a child reacts to an unfair situation can predict certain things about their brain. Can you explain concrete talk vs abstract talk, and how they are associated with a specific developmental trajectory of the brain?

My Thoughts: We’ve all heard of the marshmallow experiment[vi], and how delaying gratification predicted future success in children. When I heard this, of course I did the experiment with my children and am always working on this skill with them. Do you think that these findings would make a case for integrating this thinking into classroom work for improved function of the brain?

WE WILL ADDRESS THESE QUESTIONS IN EPISODE #101 since we ran out of time here.

 

Q4: You talk about how the brain networks rework at different stages in our life, like in adolescence with hormonal shifts that coincide with puberty, and relationships as well as how our brains change as we transition to parenting. Can you explain how our brains were designed to support us at these different life stages?

My thoughts: It’s interesting when life is just happening and then you have an experience with a life-changing moment, as a parent, where you seem to gear down and get a bit more serious. I would like to understand what’s happening on the brain level to make this occur.

Q5: What is your vision for the research you are doing? What changes do you think are possible to help our future generations think more deeply, more abstract, and reach higher levels of capability?

My thoughts: The Pandemic disrupted at a time when change was past due, for many years. How can school admin/parents/teachers take your research and make improvements to what wasn’t working before? What about educational publishers? How can your work be integrated into mainstream curriculum? (I see brain-boost boxes being added in the margins of teacher manuals with tips for how this activity is impacting the brain).

Mary-Helen, I want to thank you very much for taking the time to speak with me today. I find your work fascinating, and really am grateful to have found you all those years ago. Thank you for pioneering the way in this field, and for sharing your work so graciously.  I will continue to follow your work, and see the vision you are creating for a better world for student learning.

BIO

Dr. Mary Helen Immorindo-Yang is a Professor of Education, Psychology and Neuroscience at the University of Southern California. A former public junior-high-school science teacher, she earned her doctorate at Harvard University. She holds an NSF CAREER award and is serving on the NAS committee writing How People Learn II. In 2015-2016 she was chosen as one of 30 scholars to participate in the AERA’s Knowledge Forum initiative. She has received numerous national awards, is the inaugural recipient of the International Mind, Brain and Education Society (IMBES) award for Transforming Education through Neuroscience and was elected 2016-2018 IMBES president.

A former urban public junior high-school science teacher, she earned her doctorate at Harvard University in 2005 in human development and psychology and completed her postdoctoral training in social-affective neuroscience with Antonio Damasio in 2008. Since then she has received numerous awards for her research and for her impact on education and society, among them an Honor Coin from the U.S. Army, a Commendation from the County of Los Angeles, a Cozzarelli Prize from the Proceedings of the U.S. National Academy of Sciences editorial board, and early career achievement awards from the AERA, the AAAS, the APS, the International Mind, Brain and Education Society (IMBES), and the Federation of Associations in Behavioral and Brain Sciences Foundation (FABBS). Immordino-Yang is a Spencer Foundation mid-career fellow.

Dr.Mary Helen is currently the Director of the USC Center for Affective Neuroscience, Development, Learning and Education (CANDLE) is to bring educational innovation and developmental affective neuroscience into partnership, and to use what is learned to guide the transformation of schools, policy, and the student and teacher experience for a healthier and more equitable society.

 
Hashtag: #CANDLEUSC

 

RESOURCES:

Jul 24, 2017 Nova Episode featuring Mary Helen Immordino Yang on PBS on “School of the Future.” https://rossier.usc.edu/improving-learning

Building Meaning Builds Teens’ Brains by Mary Helen Immordino-Yang and Douglas R Knecht http://www.ascd.org/publications/educational-leadership/may20/vol77/num08/Building-Meaning-Builds-Teens'-Brains.aspx

Ed Leadership: Building Meaning Builds Teens' Brains. http://www.ascd.org/publications/educational-leadership/may20/vol77/num08/Building-Meaning-Builds-Teens'-Brains.aspx 

REFERENCES:

[i] Mary Helen Immordino-Yang, EdD https://candle.usc.edu/people/

[ii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #29 with Dr. Dan Siegel on “Mindsight: The Basis for Social and Emotional Intelligence”  https://www.achieveit360.com/clinical-professor-of-psychiatry-at-the-ucla-school-of-medicine-dr-daniel-siegel-on-mindsight-the-basis-for-social-and-emotional-intelligence/

[iii] Dr. Daniel Siegel’s PEPP MWE UP Community Talks (July 31, 2020) https://www.crowdcast.io/e/PEPPTalk-1/17

[iv] Antonio Damasio https://dornsife.usc.edu/cf/faculty-and-staff/faculty.cfm?pid=1008328

[v] Mary-Helen Immordino-Yang “We Feel, Therefore We Learn” Published on YouTube April 16, 2012 https://www.youtube.com/watch?v=85BZRVE6M0o&t=338s

[vi] The Marshmallow Experiment with Andrea Samadi Uploaded Nov. 2, 2017 https://www.youtube.com/watch?v=Rq903CXJUpg

Irene Lyon, Msc on “The Science Behind Trauma and a Healthy Immune System for an Improved Life”

Irene Lyon, Msc on “The Science Behind Trauma and a Healthy Immune System for an Improved Life”

December 13, 2020

Welcome back to the Neuroscience Meets Social and Emotional Learning podcast, episode #99 with Irene Lyon[i], MSC.  who teaches the world’s leaders and coaches how to work with the nervous system to heal trauma, and live full and productive lives. To date her online programs[ii] have reached people in over 63 countries and Irene clearly has a knack for making complex information easy for ALL of us to understand and apply to our lives, which is exactly the type of person I am always looking for on this podcast.

Watch the interview on YouTube here.

My name is Andrea Samadi, and if you are new here, I’m a former educator who created this podcast to bring the most current neuroscience research, along with high performing experts who have risen to the top of their field, with specific strategies or ideas that you can implement immediately, whether you are an educator, or in the corporate space, to take your results to the next level. If we want to improve our social, emotional and cognitive abilities, it all starts with an understanding of our brain. 

Welcome Irene, thank you so much for taking the time to speak with me today, as we are approaching our 100th episode! We are always looking for people who can take complex concepts and help explain them so that we can all use them in our daily lives for improved results, so thank you for being here to help us to better understand trauma, our nervous system and our results.

INTRO: Before we get to the questions, can you explain exactly what you do as a nervous system specialist and somatic neuroplasticity expert and perhaps who some of your mentors were for you when you began this work?

Q1: Since this topic is of high interest, I’m looking forward to diving deeper into the area of trauma so we can all gain more awareness and understanding of what trauma looks like for each person as an individual. I’ve just started to scrape the surface of this topic in the yearlong neurocoaching program I am taking with the study of Joseph LeDoux on trauma, fears, anxiety and memory consolidation. LeDoux says that each person has their own anxiety level, and we respond to trauma or difficult situations in different ways because our brains are “one of a kind, they are wired differently from our genes and our life experiences.” (LeDoux). Can you explain the science of trauma, and why one person could easily walk away from an accident or traumatic situation, yet another person’s life completely unravels with the same incident? What’s happening on the brain level for this to occur?

Q2: Can you explain what you learned from Steven Hoskinson, that pretty much ALL chronic and mental illness (conditions that affect our thinking, feeling, mood and behavior) can be connected to dysregulation of the nervous system and unresolved traumatic stress? 

Q3: What is your 21 Day Nervous System Tune Up[iii] where you take people from a sick nervous system with emotional symptoms like depression, anxiety, stress, fatigue, immune system troubles to a healthy nervous system that includes improved sleep, a boosted immunity, elevated energy levels, and a regulated gut health?

We’ve looked closely at Dr. Stephen Porges’ Polyvagal Theory on our episode #59[iv] and most listeners who follow this podcast know of the importance of understanding our Central Nervous System when it comes to managing our stress response, but can you share how you show people how to break through anxiety, burnout and chronic symptoms by healing the nervous system—what you teach in your Smart Body, Smart Mind Course[v]?

Q4: I have to ask you just one question on your dissertation that you wrote in 2008 while pursuing your Masters in Research in Australia within the biomedical and health sciences, since the topic of your dissertation ties into where we have ended the year on this podcast, with a focus on health and anti-aging strategies. I know this area is of high interest for our listeners since episodes that focus on health and the brain has been very popular. You quote the statistic that in 2030, 70 million people in the US will be 65 years and over, what would you say would be the TOP 3 health staples that you have found to be crucial for longevity, mental well-being and health?

Irene, I want to thank you so much for your time and knowledge today. Now more than ever, we all need to understand these strategies to deal with the daily challenges that we are all facing in today’s world. We all need to be intentional about our mental wellbeing and health.

If someone wants to learn more about you, and your courses, they can go to https://irenelyon.com/ or visit your YouTube channel where you have thousands of followers and videos that dive deep into the courses that you offer https://www.youtube.com/c/IreneLyon

https://www.facebook.com/groups/nervoussystem

https://twitter.com/Irene_Lyon

Q6: What closing thoughts do you have that you think we should all be aware of these days when it comes to mental health, well-being and the brain?

RESOURCES:

Using Neuroscience to Understand Fear and Anxiety: A 2 Step Framework by Joseph Ledoux, Ph.D. https://www.cns.nyu.edu/ledoux/pdf/LeDoux%20Pine%20Two%20Systsem.pdf

Neuroscientist Jospeh LeDoux on Anxiety and Fear published on YouTube Sept.28, 2016 https://www.youtube.com/watch?v=87xF-wB9LEs

The Feldenkrais Method for  https://feldenkrais.com/

REFERENCES:

[i] Irene Lyon YouTube Channel https://www.youtube.com/watch?v=bO5MneHxOKA

[ii] Irene’s Online Programs https://irenelyon.com/programs/

[iii] 21 Day Nervous System Tune-up https://21daytuneup.com/#cta-1

[iv] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #59 with Suzanne Gundersen https://www.achieveit360.com/suzanne-gundersen-on-the-polyvagal-theory-in-practice/

[v] Smart Body, Smart Mind https://smartbodysmartmind.com/

BONUS Episode “A Deep Dive into the Top 5 Health Staples” and Review of Seasons 1-4

BONUS Episode “A Deep Dive into the Top 5 Health Staples” and Review of Seasons 1-4

December 11, 2020

Welcome back to the Neuroscience Meets Social and Emotional Learning podcast, with a special episode, recorded for Podbean’s Wellness Week.

When I first launched this podcast, in June 2019, using Podbean as my host, of course, it was a bit by chance, as I had just purchased a new template for my website that had a podcast theme, and the developer who helped me to build the site said “you can delete the podcast section if you don’t want to host a podcast” and I thought about it for a minute, and was already conducting interviews for the programs and services I was offering in my membership area, so I told him, “let’s just keep it” and I went over to Google and searched for “what is an RSS feed” and “how to launch a podcast.” I had no idea at that moment just how powerful that one decision would be, leading me to launch something that would connect me to leaders around the world, be downloaded in over 100 countries, become my biggest learning opportunity I’ve ever had,  and open up many doors, all from just one decision.

I also started this podcast because I saw a serious need in the area of social and emotional learning that was being implemented in schools around the country and the world, but many educators didn’t know the best way to begin their implementation.  We all know that “success in life, and in college and career specifically, relies on student’s cognitive, (the core skills your brain uses to think, read, remember, and pay attention) social and interpersonal skills, (including the ability to navigate through social situations, resolve conflicts, show respect towards others, self-advocate and learn how to work on a team with others) and emotional development (including the ability to recognize and manage one’s emotions, demonstrate empathy for others and cope with stress)” but what are these skills, and what exactly is the best way to implement them?[i]

NeuroscienceMeetsSELFramework2020.jpg

In the corporate world, these skills aren’t new, but they are “newly important” and of high urgency to develop in our future generations. A recent survey showed that 58 percent of employers say college graduates aren’t adequately prepared for today’s workforce, and those employers noted a particular gap in social and emotional skills. This is where our goal with this podcast began—to close this gap by exploring six social and emotional learning competencies as a springboard for discussion and tie in how an understanding of our brain can facilitate these strategies. Hence the title of the podcast, Neuroscience Meets Social and Emotional Learning. If we want to improve our social, emotional and cognitive abilities, it all starts with an understanding of our brain. 

Season 1: Consists of 33 episodes that begin with introducing six the social and emotional competencies (building a growth mindset, making responsible decisions, becoming self-aware, increasing social-awareness, managing emotions and behavior and developing relationships) along with an introduction to cognitive skills that I call Neuroscience 101 where we introduce some of the most important cognitive strategies, or the core skills your brain uses to think, remember and pay attention.

CONTENT: In this season, you will learn about understanding your mind vs your brain, mindfulness and meditation, the 3 parts of your brain, achieving peak performance, and improving awareness, mindsight, rewiring your brain for happiness, and experiential learning. We interviewed Ron Hall from Valley Day School who talked about how he launched his neuroeducation program into his school, Jennifer Miller on “Building Connections with Parents and Educators,” Helen Maffini on her Mindful Peace Summit and “Launching Mindfulness and Meditation in our Schools,” Greg Wolcott on “Building Relationships in Today’s Classrooms,” 14 year old Adam Avin on “Improving Our Mental Health in Our Schools,” Clark McKown from xSEL Labs on “SEL Assessments” and how we can actually measure these skills, Sam Roberts on her experience of “Winning a 4 Year Prestigious Scholarship” using these skills, Donte Winrow on “Breaking into a Challenging Career Path” with the application of these skills immediately after graduating from high school, Dr. Lori Desautels and Michael McKnight on “The Future of Educational Neuroscience in Today’s Schools,” Harvard researcher Jenny Woo on “The Latest Research, Brain Facts and Myths, Growth Mindset, Memory and Cognitive Biases,” Psychologist Dr. Kenneth Kohutek on his new book “Chloe and Josh Learn Grit,” Psychologist Bob Jerus on “Suicide Prevention and Emotional Intelligence Training,” Spencer Taylor on his “Death of Recess Educational Documentary” featuring Carol Dweck and Sir Ken Robinson, Marc Brackett on his powerful book “Permission to Feel,” former Superintendent Dr. Jeff Rose on “Leadership, Innovation and the Future,” Mick Neustadt on “How Meditation and Mindfulness Can Change Your Life,” Friederike Fabritius from Germany on “Achieving Peak Performance with the Brain in Mind,” Dr. Daniel Siegel on “Mindsight: The Basis for Social and Emotional Intelligence,” my mentor and neuroscience researcher Mark Robert Waldman on “12 Brain-Based Experiential Learning and Living Principles,” Nik Halik on “Overcoming Adversity to Create an Epic Life,” and John Assaraf on “Brain Training, the Power of Repetition, Resourcefulness and the Future.”

Season 2: These 33 episodes build on the strategies from Season 1, with high level guests who tie in social, emotional, interpersonal and cognitive strategies to increase results in schools, sports and the workplace. You will learn about the power of repetition, challenge, creativity, using your brain to break bad habits, how the brain ties into mindset, self-regulation, and self-awareness, cognitive rigor, thinking, learning, brain rules for schools and the workplace, the theory of mind, brain network theory, personal leadership, taking initiative, resiliency, the science behind mindfulness/meditation and your values.

CONTENT: You will hear from Chris Farrell on “Strategies for High Achievers,” James Nottingham on “The Importance of Challenge with Learning,” Dr. John Dunlosky on “Improving Student Success,” Todd Woodcroft on “The Daily Grind in the NHL,” Stefanie Faye on “Using Neuroscience to Improve our Mindset, Self-Regulation, and Self-Awareness,” the Co-Founder of the Make-A-Wish Foundation, Frank Shankwitz on “Lessons from the Wish Man Movie,” Erik Francis on “How to Use Questions to Promote Cognitive Rigor, Thinking and Learning,” Dr. John Medina on “Implementing Brain Rules in the Schools and Workplaces of the Future,” Dalip Shekhawat on “Life Lessons Learned from Summiting Mount Everest,” Dr. Jeff Magee on “Managing Fear, Focus and Strategy During Challenging Times,” Tiffany Krumins on “Life After Shark Tank,” Kelly Schmidt on Easy to Implement Fitness and Nutrition Tips,” David Adams on “A New Vision for Education,” Torsten Nicolini on “Working Smart,” Dr. Lori Desautels on her book “Connections Over Compliance,” The Wise Emotional Fitness Program delivered via virtual reality with James MacDiarmid and Natasha Davis all the way from Australia, Suzanne Gunderson on “Putting the Polyvagal Theory into Practice,” Maria Natapov on “Building Autonomy, Self-Confidence, Connection and Resiliency Within Our Children,” Casel President Karen Niemi on “Tools and Strategies to Enhance and Expand SEL in our Schools and Communities,” Hans Appel on “Building an Award Winning Culture in Your School or Organization,” Greg Wolcott on “Making Connections with Neuroscience and SEL,” Dr. Barbara Schwarck on “Using Energy Psychology and Emotional Intelligence to Improve Leadership in the Workplace,” and an Introduction to my first mentor, speaker, Bob Proctor on “Social and Emotional Learning: Where it All Started,” where I share how I began working with these skills over 20 years ago,  along with a deep dive into some of the lessons learned from Bob Proctor’s Seminars.

Season 3: These 14 episodes tie in some of the top authors in the world who connect their work to these social, emotional and cognitive skills, with clear examples for improved results, well-being and achievement within each episode.

CONTENT: You will learn about the neuroscience of personal change with a deep dive into Dr. Stephen Covey’s “7 Habits of Highly Effective People,” (that’s currently the most downloaded episode) Self-Regulation and Behavior Change with David R Hawkins’ “Power vs Force,” Self-Regulation and Sleep with Dr. Shane Creado’s “Peak Sleep Performance for Athletes,” Chris Manning on using “Neurowisdom” to Improve Learning and Success in Life, Horatio Sanchez on “Resilience,” Maurice J Elias on “Social and Emotional and Character Development,” Michael B Horn on “Disrupting Education” and the future of education, Doug Fisher and Nancy Frey on “High Quality Distance Learning.” David A Sousa on “How the Brain Learns,” Eric Jensen on “Reversing the Impact of Poverty and Stress on Student Learning” and Samantha Wettje from Harvard on “Mitigating the Negative Effect of ACES.” I conclude this season with a solo lesson from me, on critical thinking and the brain, after being asked to create an episode on this topic for the corporate space.

 

Season 4:  These 14 episodes (82-96) that begin to tie in health, and mental health into the understanding of our brain, productivity and results. The shift to health on this podcast became apparent when we started to see how important our brain health is for our overall results.

CONTENT: Everything that we do starts at the brain level, and we dive deep into this with our 3-part episodes on “How a Brain Scan Changed My Life” with a look at what we can learn from looking at our brain using a SPECT image brain scan. The interviews of this season mix in the power of education with an understanding of health and wellness. Dr. Sarah McKay agreed with Dr. Shane Creado (from Season 3) that sleep is one of the most important health strategies we can implement. It became apparent that there were 5 health staples that emerged as so powerful they were showing an impact on Alzheimer’s Prevention, so this season became a deep dive into these top 5 health staples (daily exercise, getting good quality and quantity sleep, eating a healthy diet, optimizing our microbiome and intermittent fasting). You will also hear from Dr. Andrew Newberg and his episode on Neurotheology, Dr. Erik Won and his ground -breaking technology that’s changing the future of mental health, Luke DePron, who is stretching the limits with neuroscience, health, fitness and growth, Sarah Peyton on “Brain Network Theory, Default Mode Network, Anxiety and Emotion Regulation,” Momo Vuyisich on “Preventing and Reversing Chronic Disease by Improving the Health of Your Microbiome,” Jason Wittrock on the Ketogentic Diet and Intermittent Fasting, and Dr. Sandy Gluckman on “Reversing Children’s Behavior and Mood Problems.” We also hear from behavior experts Drs. Jessica and John Hannigan on their new book “SEL From a Distance” that offers simple strategies for parents and educators who are working on implementing these SEL skills into their home or classroom, during the pandemic.

When Season 4 took the direction of health, mental-health, and wellness, I began looking for guests to dive deeper into the Top 5 health staples that seemed to continue to emerge with each guest.

Health Staple 1: Daily Exercise  (Luke DePron)

Health Staple 2: Getting Good Quality Sleep (Dr. Shane Creado)

Health Staple 3: Eating a Healthy Diet (Dr. Daniel Stickler).

Health Staple 4: Optimizing our Microbiome (Momo Vuyisich)

Health Staple 5: Intermittent Fasting (Jason Wittrock)

On this episode, that we are releasing for Podbean’s Wellness Week, I’ll take the Top 5 Health Staples from EPISODE #87 and offer additional tips, strategies, and ideas based our most recent interviews, that you can implement immediately for improved health and well-being. You can see EPISODE #87[ii] on the “Top 5 Brain Health and Alzheimer’s Prevention Strategies” that I wrote after watching Dr. David Perlmutter’s Documentary: Alzheimer’s the Science of Prevention[iii], that inspired the change in direction for the podcast towards health and wellness in addition to social, emotional and cognitive strategies for improved results.

The case is clear that in order to move the needle the most with our health, there are some important areas that we can come to a consensus that are crucial to pay attention to. We know that Alzheimer’s disease now affects “more than 5 million Americans and is the most common form of dementia, a term that describes a variety of diseases and conditions that develop when nerve cells in the brain die or no longer function normally.”[iv]

I was interested in learning more on this topic, since it was one of the reasons, we did scan our brain in the first place. The pattern of Alzheimer’s can be seen in the brain years before signs and symptoms show up, so when I saw Dr. Perlmutter’s Alzheimer’s Prevention series, I watched every episode to learn what brain experts across the country are saying about the top ways to prevent this disease, that currently has no know or meaningful treatment but I was given some hope when I learned that “you can change the direction of your cognitive destiny” (From Max Lugavere,[v] a Health and Science Journalist and NYT Bestselling Author, Genius Foods). Here is how we can take control of our health and future, with the TOP 5 health staples that I think we should all know, how they play a role in Alzheimer’s prevention, with added TIPS from our most recent health interviews.

Health Staple 1: Daily Exercise: This seems to be the solution for every single brain problem, so I think that this is the most important strategy, and the reason why I block out exercise time on my schedule as non-negotiable. If we can incorporate 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 (something I haven’t done in years since I moved from Toronto)—but these activities 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.

ALZHEIMER’S PREVENTION THOUGHT FOR DAILY EXERCISE:

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.”[vii]

DEEPER DIVE with LUKE DEPRON:

On episode #90, I interviewed Luke DePron on “Neuroscience, Fitness and Growth” Luke is a Men’s Health & Performance Coach[viii], and graduate of Exercise Science, Kinesiology. Luke has done everything from personal training with 100s of clients, to working alongside Drs of Chiropractic as a corrective exercise specialist, training Olympic level athletes, to performance work with world champion mixed martial arts fighters. Currently Luke works as a Men’s Online Health and Performance Coach—learn more at http://www.livegreatlifestyle.com/ where he helps men step into a lifestyle approach of exercise and nutrition to transform their physique, energy, and confidence. 

He’s also the Host of the Live Great Lifestyle Podcast[ix] where he’s interviewed former Navy Seals, Mixed Martial Arts world champions, New York Times best-selling authors, personal development speakers, and many more….

LESSON LEARNED FROM LUKE ON DAILY EXERCISE:

I learned from Luke that “most people start a fitness or nutrition journey with a physique goal in mind, but it’s how you feel at the end of it.” What’s inspiring Luke says “is to see someone who might not be in that great health to begin with, create daily and weekly habits or standards that they follow, that creates energy and confidence that comes along with these habits.” That’s what the journey is all about.

Health Staple 2: Getting Good Quality Sleep: Making sure we are getting at least 7- 8 hours each night. I think that we have seen the importance of sleep with our interview with sleep expert Dr. Shane Creado, on episode #72[x] and with Dr. Sarah McKay on episode #85.[xi] It is clear that sleep deprivation causes poor health and performance because it’s not allowing enough time for the brain to wash and clean itself. With less than 7 hours of sleep each night, the “trash”[xii] builds up in our brain, that leads us farther away from health.  I learned from health expert Darin Olien from the Darin Olien Show[xiii] --he’s the one who did the Netflix Docuseries with Zac Efron called “Down to Earth with Zac Efron[xiv]” that studies show that “almost all neurodegenerative diseases, including Alzheimer’s disease, are created when protein waste accumulates in the brain, which in turn slowly suffocates and kills the brain’s neurons.”[xv]  We also know that the brain shows lower functioning to important areas when it’s sleep deprived.

ALZHEIMER’S PREVENTION THOUGHT FOR THE IMPORTANCE OF SLEEP:

Dr. David Perlmutter, on his Alzheimer’s Science of Prevention Series, made a clear case for the fact that “sleep deprivation is directly linked to developing Alzheimer’s disease” and that “sleep plays an important role…impacting our risk for developing this condition.” He went on to remind us that “from a medical perspective, we cannot afford a bad night’s sleep” and that “sleep is essential if we want to retain optimal function of our body and our brains.”[xvi]

DEEPER DIVE WITH DR. SHANE CREADO

On episode #72 with sleep medicine physician, sports psychiatrist and author of the NEW book “Peak Sleep Performance for Athletes: The Cutting-Edge Sleep Science That Will Guarantee a Competitive Advantage”[xvii] Dr. Shane Creado

Shane Creado[xviii] is a double board-certified sleep medicine doctor and psychiatrist. He practices functional sleep medicine, integrative psychiatry, and sports psychiatry, putting all those skills together to uncover underlying factors that sabotage the patients, comprehensively treat them, and help them achieve their goals.

LESSON LEARNED FROM DR. CREADO ON SLEEP:

Dr. Creado mentions that “Sleep is a key pillar of brain health and it’s modifiable, which is what’s beautiful about it. We can’t really change our DNA, well, we could talk about epigenetics and how the environment influences our DNA but sleep is something that it modifiable and we can correct it.” When working with a patient, Dr. Creado looks at the brain using SPECT image brain scans and based on what he sees, he determines the treatment plan. When Dr. Creado looked at my brain, he suggested that a change in my sleep pattern of adding just an additional half and hour to make 7 hours of sleep, would improve my results. He also reminded me that a 20 minute nap in the afternoon would boost my productivity and is not lazy, to incorporate this habit into my daily routine, and that Google and many high level corporate environments offer sleep pods to help their employees to gain the rest needed in the afternoon to boost productivity.

Health Staple 3: Eating a Healthy Diet: Eliminating sugar and processed foods. We hear this all the time and know intuitively what feels good when we eat it, and what makes our body feel tired, lethargic and just plain bad. The goal is to eliminate “the brain robbers that steal our energy and do what helps it, not hurts it.”[xix]  There are two specific moments that I remember were life-changing when it came to my diet.

The first was around 2005 when I was seeing a foot doctor, Dr. Richard Jacoby, for foot numbness after exercise, and he asked me to eliminate sugar completely from my diet.  I was looking for solutions to why I couldn’t feel the top of my foot during exercise, and I didn’t show any signs of diabetes, but this doctor was writing a book, that is now released called Sugar Crush: How to Reduce Inflammation, Reverse Nerve Damage and Reclaim Good Health[xx]  and he was convinced that sugar intake was at the root of most health problems. He suggested that I take fish oil, and learn to avoid higher glycemic foods, and the results that occurred were so impactful, that I wished I had done this sooner. The benefits of cutting out sugar from my diet only snowballed my health for the better down the road. When I was ready to have children, I was a bit worried that I would have some challenges here, as I was diagnosed with PCOS (polycystic ovarian syndrome) in my late 20s and told that I might need to take fertility drugs to conceive,  but surprisingly, after some tests, my doctor told me that I no longer had this condition, that it appears to have reversed, and she asked me what I had done. The only thing I did was exercise, take fish oil and cut out sugar.

The second life-changing Aha Moment around diet was focused around intermittent fasting, that I talk about in point #5, but it was also eye opening when I started to follow Dave Asprey, the author of the NYT bestseller The Bulletproof Diet: Lose Up to a Pound a Day, Reclaim Focus, Upgrade Your Life[xxi] and creator of Bulletproof Coffee[xxii].  Who would ever have thought that putting butter, coconut oil or MCT oil in your coffee would help you to increase your energy and stay lean? I heard this idea first from bodybuilder and fitness expert Jason Wittrock[xxiii] from watching his YouTube channel where he explains exactly what goes into a keto coffee, and why it’s good for your energy levels. He explains the science behind the keto diet and was a great resource for me when I was learning that eating fats, won’t make me fat. Thomas DeLauer[xxiv] is also a great resource for anyone looking to learn more about intermittent fasting, or the ketogenic diet.

ALZHEIMER’S PREVENTION THOUGHT FOR EATING A HEALTY DIET:

Did you know that sugar in the brain “looks like Alzheimer’s” in the brain,  and that “60% of cognitive decline is related to how you handle blood sugar?”[xxv] There was a study that followed “5,189 people over 10 years and found that people with high blood sugar had a faster rate of cognitive decline than those with normal blood sugar—whether or not their blood-sugar level technically made them diabetic. In other words, the higher the blood sugar, the faster the cognitive decline.”[xxvi]

Did you know that with Type 2 Diabetes, you have almost double the risk for Alzheimer’s Disease, that has no known treatment? If you have type 2 diabetes, your goal would be to do everything that you can to manage your blood sugar, by eating good carbs[xxvii] (complex carbs with fiber),  eat lower glycemic foods[xxviii] that balance your blood sugar levels, instead of throwing them off balance with high levels of sugar.

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Above is an image of a healthy brain, from Dr. Amen’s Clinics, showing even, symmetrical and smooth blood flow to all areas in the healthy brain, and the Alzheimer’s brain shows a drop of blood flow to the important parts of the brain.

DEEPER DIVE WITH DR. DANIEL STICKLER

On episode #96 with Dr. Daniel Stickler, MD, a former vascular surgeon who concluded that traditional medicine is not the best route for ideal health. He is now the Co-Founder and Chief Medical Officer of The Apeiron Center for Human Potential (Apeiron meaning Limitless) and is the visionary pioneer behind systems-based precision lifestyle medicine, which is a new paradigm that redefines medicine from the old symptoms-based disease model to one of limitless peak performance. A few minutes of looking at Dr. Stickler’s work and your level of awareness will expand.

LESSON LEARNED FROM DR. STICKLER ON NUTRITION:

Dr. Stickler talks about a skill called interoception or the ability to listen to the signals within the body that we have spoken about in a few episodes on this podcast (whether it was with Dr. Dan Siegel and his Wheel of Awareness meditation[xxix] that strengthens this awareness) or personal trainer Jason Wittrock who talked about the importance of listening to your hunger cues to gain control over your eating habits.

Dr. Stickler mentioned interoception as a skill used by pro athletes to achieve results with their athletic career, or with those in the special forces who must learn this skill since they are often faced with life vs death situations. If we can learn to listen to the cues our body tells us, whether it’s with the food we are eating, or when we are eating, we will be miles ahead with our well-being.

Health Staple 4: Optimizing our Microbiome: Did you know that your gut is made up of trillions of bacteria, fungi and other microbes. This microbiome plays an important role in your health by helping to control digestion and benefitting your immune system. Taking a probiotic daily, remaining active, eating a healthy diet and avoiding foods that disrupt our microbiome[xxx] (processed fried foods, sugar and high-fructose corn syrup, and artificial sweeteners, are important for our gut/brain health.

ALZHEIMER’S PREVENTION THOUGHT FOR OPTIMIZING YOUR MICROBIOME:

There does appear to be a hidden relationship between Alzheimer’s disease and the microbiome in our gut and that “an imbalanced gut microbiome (dysbiosis) could lead to Alzheimer’s disease and wider neuroinflammation through the gut-brain-axis. Promoting ‘good bacteria’ relative to ‘bad bacteria’ in the gut may be important in maintaining good digestive, immune and neurological health.”[xxxi] This is still a developing field but taking prebiotics and probiotics[xxxii] are the best way to promote a healthy gut/brain balance.

DEEPER DIVE WITH DR. VUYISICH

 Our recent episode #93 with Dr. Momo Vuyisich, the co-founder and chief science officer of Viome[xxxiii], a healthcare disruptor that’s using IA to analyze your gut microbiome to make personalized nutritional recommendations, we learn about the importance of the gut/brain connection and how we can take control of our own life and health by optimizing our gut microbiome with personalized nutritional recommendations using Viome testing. 

Dr. Vuyisich’s research focused on applying modern genomics to the areas of gut microbiomes, host-pathogen and microbial inter-species interactions, pathogen detection, cancer biology, toxicology, infectious diseases, and antibiotic resistance.

LESSON LEARNED FROM DR. VUYISICH

Dr. Vuyisich believes that “Today we have 100% of the science and technology needed to cure every chronic disease and every cancer.” He urges everyone to learn more about ways to optimize their gut health by understanding what damages our gut health, and what is good for it. Since each person’s microbiome is different, his company offers microbiome testing, and the result is that people learn what foods they should avoid, minimize, enjoy and those that are superfoods for them. This has opened up a whole new world for him, and it begins with each person taking charge of their own health by understanding our gut/brain connection.

Health Staple 5: Intermittent Fasting: Has many health benefits[xxxiv] that you might have heard of, like the fact it reduces belly fat. I started intermittent fasting around 3 years ago when I was looking to take my health to the next level, and was following some of the well-known body builders, to see what they were doing for their health and fitness. I started the 16-8 program where you fast for 16 hours, and only eat foods in an 8-hour window. I just picked 4 days a week (Sunday to Wednesday) to do this, to see what happened, and the results were obvious. I was able to quickly get down to my goal weight, where I was stuck, and not able to move the needle with exercise alone.

ALZHEIMER’S PREVENTION THOUGHT FOR INTERMITTENT FASTING :

Intermittent fasting has so many other health benefits tied to this practice, like the fact it “fights insulin resistance, lowering your risk of type-2 diabetes, reduces inflammation in the body, is beneficial for heart health, and may prevent cancer.”[xxxv] If it is fighting insulin resistance, then it is also fighting your risk of Alzheimer’s.

DEEPER DIVE WITH FITNESS TRAINER AND MODEL JASON WITTROCK

On episode #94 with personal trainer and fitness model, Jason Wittrock we learn more about intermittent fasting and the ketogenic diet that go hand in hand.

I first found Jason Wittrock late 2016/ 2017 when I was searching for answers with my diet. I was at a crossroads with my health, and knew I needed to do some things differently, I just didn’t know exactly what to do, and I had heard some friends in some of my online groups talking about how they were drinking keto coffee, and experiencing health benefits, like increased energy and weight loss.  So I went to YouTube, and typed in “how to make keto coffee” and Jason Wittrock’s video came up called “Keto Coffee”[xxxvi] and my journey began here, taking my health to a whole new level, and have never looked back. I’m sure there are thousands of stories just like mine.

LESSON LEARNED FROM JASON WITTROCK

Jason says it just like it is. He talks about the fact that eating fats, won’t make you fat, which is a whole new paradigm for anyone who is used to counting calories.  He says “You can’t get mad at the butter for what the bread did” and is one of the leaders in the fitness industry who has built a career on helping people implement the ketogenic diet. Many people on this diet notice that they stay full for much longer, and intermittent fasting becomes easier to implement.

REVIEW AND ACTION STEPS:

Wherever you are with your current health, there is always a way to take your results to the next level. You also don’t need to get bogged down with implementing these ideas in a rush and stressing yourself out in the process.

To get started, pick one area that you want to improve, and work on that one area for the next 90 days.

Remember what Luke De Pron suggested, the end results should be how you “feel” not what you look like. How you feel will spill over to your confidence levels, helping to improve your daily productivity and results.

WHERE TO BEGIN WITH DAILY EXERCISE:

If you want to improve your daily exercise, but have no idea where to begin, I would start with walking.

Beginners: I remember after a surgery I had that I could barely walk to the bottom of my driveway and remember thinking how frustrating that was. Listen to your body and start with short distances.  I would wake up early, at 4am (since I didn’t want the whole world watching me struggle to walk short distances) and I could walk from the bottom of my driveway to the end of the street. I did that every day for a week and then added a longer distance that lasted 15 minutes. After a few weeks, I was walking longer distances and longer amounts of time, showing me that progress is possible, with regular, consistent activity.

Moderate to Advanced: If you have plateaued with your current exercise routine, have you tried working with a trainer? Many are available for zoom/video calls during this time if your gym is still closed, or if you don’t have one. The key is to do something that you have not done before, to get new and different results.

WHERE TO BEGIN WITH GETTING A GOOD QUALITY SLEEP

  1. Watch the interview with sleep expert Dr. Shane Creado, on episode #72[xxxvii] and with Dr. Sarah McKay on episode #85?[xxxviii]
  2. If you are waking up and feel tired, or not rested, have you considered getting a sleep study to test the quality and quantity of your sleep?
  3. Take inventory of your sleep. Are you getting at least 7-8.5 hours/each night? Remember that Dr. Creado said that the beauty about sleep is that it is modifiable. How can you adjust your sleep to make improvements? Even just by adding an additional half an hour each night, along with an afternoon nap, can yield noticeable results.
  4. Have you ever used an app to measure your sleep? Dr. Stickler in episode #96 measures all of his clients sleep using a Garmin device, and he has noted that someone doing all the right things EXCEPT for sleeping enough, were able to lose weight only once they improved their sleep.

WHERE TO BEGIN WITH EATING A HEALTHY DIET

  1. Do you avoid processed foods?
  2. Have you ever thought about cutting out sugar?
  3. Do you choose healthy carbs and fats?
  4. Do you choose whole foods vs processed foods?

WHERE TO BEGIN WITH OPTIMIZING YOUR MICROBIOME

  1. Do you take a probiotic? A prebiotic?
  2. Do you know what foods help/hurt or damage your microbiome?
  3. Have you considered microbiome testing like Dr. Vuyicish’s company offers so you can pinpoint the foods that you should avoid, minimize, maximize, or foods that are superfoods?

WHERE TO BEGIN WITH INTERMITTENT FASTING

  1. If fasting for 16 hours with an 8 hour eating window seems too much, try 12 hours fasting and 12 hours eating to begin. Try it for a few days a week, and just see if you feel better fasting than when you eat like you normally would. If you feel better, you can always experiment with different fasting methods, and see where you feel best.
  2. Remember Jason Wittrock explaining that when you are eating a diet that is higher in fat, that you will not get hungry the same way you do eating a high carb diet.

I hope you have found this episode helpful, and I that you did learn something new. Please do send me a message on social media and let me know what you think.  I really do believe that if we want to improve our social, emotional and cognitive abilities, it all starts with an understanding of our brain, and these TOP 5 strategies seem to move the needle the most, especially when it comes to preventing Alzheimer’s and other diseases that I know we all want to avoid.  I hope you have found the additional interviews helpful, and begin to make small changes in one area at a time. It’s these small, daily habits, that when repeated over and over again, yield outstanding results.

See you next episode!

REFERENCES:

[i] (Integrating Social, Emotional and Academic Development: An Action Guide for School Leadership Teams) page 4

[ii] Neuroscience Meets Social and Emotional Learning EPISODE #87 on the “Top 5 Brain Health and Alzheimer’s Prevention Strategies”

[iii] Dr. David Perlmutter’s “Alzheimer’s: The Science of Prevention” https://scienceofprevention.com/

[iv] 10 Early Alzheimer’s Symptoms That You Should Know https://www.amenclinics.com/blog/10-early-alzheimers-symptoms-that-you-should-know/

[v] Max Lugavere, Health and Science Journalist and NYT Bestselling Author, Genius Foods. https://www.maxlugavere.com/

[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] Alzheimer’s Disease: Can Exercise Prevent Memory Loss April 2019  https://www.mayoclinic.org/diseases-conditions/alzheimers-disease/expert-answers/alzheimers-disease/faq-20057881

[viii] http://www.livegreatlifestyle.com/

[ix] Live Great Lifestyle Podcast with Luke DePron http://www.livegreatlifestyle.com/podcast/

[x] Neuroscience Meets Social and Emotional Learning Podcast Episode #72 with Shane Creado on “Peak Sleep Performance for Athletes” https://www.achieveit360.com/self-regulation-and-sleep-with-a-deep-dive-into-dr-shane-creados-peak-sleep-performance-for-athletes/

[xi] Neuroscience Meets Social and Emotional Learning Podcast Episode #85 with Neuroscientist Dr. Sarah McKay on “High Performing Brain Health Strategies That We Should All Know About.”

[xii] Darin Olien “The Sleep Position to Detoxify Your Brain”  https://darinolien.com/detoxify-your-brain/

[xiii] The Darin Olien Show https://darinolien.com/podcasts/

[xiv] Down to Earth with Zac Efron (co-host Darin Olien)  https://www.netflix.com/title/80230601

[xv] Darin Olien “The Sleep Position to Detoxify Your Brain”  https://darinolien.com/detoxify-your-brain/

[xvi] Dr. David Perlmutter’s “Alzheimer’s: The Science of Prevention” EPISODE 10 on Sleep  https://scienceofprevention.com/

[xvii] Dr. Shane Creado’s Peak Sleep Performance for Athletes: The Cutting-Edge Sleep Science That Will Guarantee a Competitive Advantage (March 15, 2020) https://www.amazon.com/dp/B085YFP9YW/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1

[xviii] www.shanecreado.com

[xix] Dr. Daniel Amen “7 Simple Brain-Promoting Nutritonal Tips” https://www.creativityatwork.com/2011/01/10/dr-amen-seven-simple-brain-promoting-nutrition-tips/

[xx] 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

[xxi] Dave Asprey The Bulletproof Diet https://www.amazon.com/Bulletproof-Diet-Reclaim-Energy-Upgrade-ebook/dp/B00K8DSTWU/ref=sr_1_2?crid=3EQ3XAEBNVQKS&dchild=1&keywords=dave+asprey&qid=1600893573&s=digital-text&sprefix=dave+asprey+the+%2Cdigital-text%2C210&sr=1-2

[xxii] Bulletproof Coffee https://www.bulletproof.com/recipes/bulletproof-diet-recipes/bulletproof-coffee-recipe/

[xxiii] Fitness expert Jason Wittrock on “What goes into Keto Coffee”   https://www.youtube.com/watch?v=IzLwqBDMgGc

[xxiv] Fitness and Health Expert Thomas DeLauer https://www.youtube.com/channel/UC70SrI3VkT1MXALRtf0pcHg

[xxv] Dr. David Perlmutter’s “Alzheimer’s: The Science of Prevention” EPISODE 5  https://scienceofprevention.com/

[xxvi] The Startling Link Between Sugar and Alzheimer’s by Olga Khazan Jan. 26, 2018 https://www.theatlantic.com/health/archive/2018/01/the-startling-link-between-sugar-and-alzheimers/551528/

[xxvii] Good Carbs vs Bad Carbs https://www.healthline.com/nutrition/good-carbs-bad-carbs

[xxviii] Lower Glycemic Foods https://www.healthline.com/nutrition/low-glycemic-diet

[xxix] Neuroscience Meets Social and Emotional Learning EPSIODE #60 “The Science Behind a Meditation Practice with a Deep Dive into Dr. Daniel Siegel’s Wheel of Awareness Meditation”  https://andreasamadi.podbean.com/e/the-science-behind-a-meditation-practice-with-a-deep-dive-into-dr-dan-siegel-s-wheel-of-awareness/

[xxx] 11 Ways Your Life Can Disrupt the Gut Microbiome https://atlasbiomed.com/blog/11-ways-your-life-can-disrupt-the-gut-microbiome/

[xxxi] Alzheimer’s Disease and the Microbiome by Oman Shabir  https://www.news-medical.net/health/Alzheimers-Disease-and-the-Microbiome.aspx

[xxxii] What is the Difference Between a Prebiotic and a Probiotic https://www.medicalnewstoday.com/articles/323490

[xxxiii] https://www.viome.com/

[xxxiv] 11 Health Benefits of Intermittent Fasting  https://www.healthline.com/nutrition/10-health-benefits-of-intermittent-fasting#TOC_TITLE_HDR_2

[xxxv] 11 Health Benefits of Intermittent Fasting  https://www.healthline.com/nutrition/10-health-benefits-of-intermittent-fasting#TOC_TITLE_HDR_2

[xxxvi] Keto Coffee with Jason Wittrock Published August 2017 on YouTube https://www.youtube.com/watch?v=IzLwqBDMgGc

[xxxvii] Neuroscience Meets Social and Emotional Learning Podcast Episode #72 with Shane Creado on “Peak Sleep Performance for Athletes” https://www.achieveit360.com/self-regulation-and-sleep-with-a-deep-dive-into-dr-shane-creados-peak-sleep-performance-for-athletes/

[xxxviii] Neuroscience Meets Social and Emotional Learning Podcast Episode #85 with Neuroscientist Dr. Sarah McKay on “High Performing Brain Health Strategies That We Should All Know About.” https://www.achieveit360.com/neuroscientist-dr-sarah-mckay-on-high-performing-brain-health-strategies-that-we-should-all-know-about-and-implement/

 

Dr. Dawson Church on “The Science Behind Using Meditation: Rewiring Your Brain for Happiness.”

Dr. Dawson Church on “The Science Behind Using Meditation: Rewiring Your Brain for Happiness.”

December 3, 2020

Welcome back to the Neuroscience Meets Social and Emotional Learning podcast, episode #98 with researcher Dr. Dawson Church[i], the author of the new book called Bliss Brain: The Neuroscience of Remodeling Your Brain for Resilience, Creativity and Joy[ii]. Dr. Church is 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.

You can watch the YouTube interview here. 

My name is Andrea Samadi, and if you are new here, I’m a former educator who created this podcast to bring the most current neuroscience research, along with high performing experts who have risen to the top of their field, with specific strategies or ideas that you can implement immediately, whether you are an educator, or in the corporate space, to take your results to the next level. If we want to improve our social, emotional and cognitive abilities, it all starts with an understanding of our brain. 

Welcome Dr. Church, thank you for taking the time to speak with me today, and sharing the fascinating research you have been doing for the 50-plus years you’ve spent investigating human potential since first learning to meditate as a teenager, is that correct?

Dr. Church, before getting to the questions, I’ve got to say that I loved seeing Dave Asprey, the author of the book, Superhuman, and the creator of Bulletproof Coffee as your Foreword. I’m a longtime Dave Asprey follower and fan and loved to see his perspective where he mentions that the top performers he’s come across in his career, those people he calls “Game Changers” all meditate to improve the quality of their life.

 

Q1: This interview is timely and important, since the world is experiencing such difficult times, (on a day to day basis we are all experiencing significant change no matter what part of the world we are living in) your book is needed, and I do hope that people around the world listening to this episode will read your book (Bliss Brain) and implement the ideas.  Can you explain what you have discovered to be the secret for tuning our brain towards positivity, directing our thoughts, habits and behaviors to support a long and happy life?

Q2: Most people who are listening to this podcast are aware of the importance of meditation, but I do hear some places where people often get stuck with their practice. Can you explain how it’s possible to release emotions that keep us in a reactive state—responding to the past—rather than the present so we can learn to be in the moment, rather than somewhere else?

Q3: I remember when I first started to meditate (around 2014), it was because I received a course as a gift that included a meditation program, and I thought I had better use it, knowing I would be asked what I thought about it.  I started with sessions that were about 30 minutes long and found it to be a huge learning curve, mainly to sit still and clear my mind. Why do people find it so hard with learning to meditate? What can you tell us about our brain so that we can bypass this roadblock to learning to implement this valuable and important skill?

Q4: I think everyone could use more resilience these days, with the world we are living in. It’s not easy to push forward during such adverse times. Can you explain what your research has shown about how we can learn to relax, even during the most stressful times, explain the brain waves associated with relaxation and resilience, and what exactly does this do to the body/its effect on aging or even our energy?

Q5: What exactly happens to the brain when we meditate? What health and cognitive benefits do we receive?

Q6: What is “the bliss molecule” and how can we access it?

Q7: Can you sum up the benefits can we expect to see from developing a meditation practice and how soon will we see the results?

Thank you very much Dr. Church for taking the time to speak with me today about this important work, and years of research that’s needed right now in the world today. For people to learn more about your work, is the best place http://blissbrain.com/

https://www.facebook.com/dawsonchurch

https://www.facebook.com/mindtomatterbook

https://www.youtube.com/user/TheEFTUniverse 

Bliss Brain reviews studies that provide remarkable evidence of rapid and radical brain change. In just eight weeks of meditation practice, 12 minutes a day, brain remodeling begins. Over time, these structural changes in brain anatomy make us calmer, happier, and more resilient.

When we cultivate these pleasurable states over time, they become traits. We don't just feel more blissful as a temporary state; the changes are literally hard-wired into our brains, becoming stable and enduring personality traits.

The startling conclusions of Church’s research show that neural remodeling goes much further than scientists have previously understood, with stress circuits shriveling over time. Simultaneously, the “Enlightenment Circuit”—associated with happiness, compassion, productivity, creativity, and resilience—expands.

During deep meditation, Church shows how “the 7 neurochemicals of ecstasy” are released in our brains. These include anandamide, a neurotransmitter that's been named “the bliss molecule” because it mimics the effects of THC, the active ingredient in cannabis. Meditation also boosts serotonin and dopamine; the first has a chemical structure similar to psilocybin (“magic mushrooms”), the second to cocaine. He shows how cultivating these elevated emotional states literally produces a self-induced high.

The foreword is by Dave Asprey[iii], of “Bulletproof” fame. The book includes numerous “Deeping Practices” that apply this brain science in a practical program of self-transformation. Presenting the latest research in non-technical language understandable to a lay audience, Bliss Brain makes an intriguing case for the potential each of us has to rewire our brains for happiness.

RESOURCES:

FREE ACCESS TO BLISS BRAIN RESOURCES, MEDITATIONS https://blissbrainbook.com/

How to Develop Zen Presence by Karl Albrecht, Ph.D. https://www.psychologytoday.com/us/blog/brainsnacks/201708/how-develop-zen-presence

Rhonda Byrne The Movie The Secret https://www.thesecret.tv/products/the-secret-book/

Dr. Dawson Church The Genie in Your Genes Published May 1, 2009  https://www.amazon.com/Genie-Genes-Dawson-Church-Ph-D-ebook/dp/B0028MVH28

When Science Meets Mindfulness by Alvin Powell April 9, 2018  https://news.harvard.edu/gazette/story/2018/04/harvard-researchers-study-how-mindfulness-may-change-the-brain-in-depressed-patients/

REFERENCES:

[i] http://blissbrain.com/

[ii] Dr. Dawson Church, Bliss Brain https://www.amazon.com/gp/product/1401957757?ie=UTF8&tag=energypsych00-20

[iii] Dave Asprey https://40yearsofzen.com/

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