Neuroscience Meets Social and Emotional Learning

• Sleep Is Your Superpower: Optimizing Brain Health & Performance with The Silva Method PART 2 with Dr. Shane Creado

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

  --------  

  29:43

  --------

  29:43
• Unlock Peak Performance with Strategic Napping — Dr. Shane Creado's Sleep Research Combined with The Silva Method

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

  --------  

  27:28

  --------

  27:28
• Half a Million and Just Getting Started: Lessons from 7 Years of Neuroscience Meets SEL

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

  --------  

  23:53

  --------

  23:53
• Move, Eat, Connect: 3 Science-Backed Keys to Brain Health PART 2 with Dr. John Ratey

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

  --------  

  24:52

  --------

  24:52
• How Exercise Primes the Brain: Insights from Dr. John Ratey

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

  --------  

  22:27

  --------

  22:27

Más podcasts de Educación

Podcasts a la moda de Educación

Acerca de Neuroscience Meets Social and Emotional Learning