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The 10-Minute Habit That Reverses Brain Aging & Helps You Sleep Like a Teen with Ariel Garten

Nov 10, 2025

Ariel Garten, a neuroscientist and co-founder of Muse, delves into the fascinating world of neurofeedback and its impact on brain health and sleep. She highlights how meditation can significantly reduce stress and anxiety while enhancing sleep quality. Garten explains the importance of the glymphatic system in brain detoxification during sleep and how regular meditation practices can strengthen the prefrontal cortex. Discover the real-time feedback of Muse headbands and practical tips for integrating short, effective meditation sessions into your daily routine.

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ADVICE

Make Meditation A Short Daily Habit

Do meditate regularly, even for five minutes, to train attention and reduce ruminative thoughts.
Ariel Garten says repeated practice strengthens cognitive control and lowers stress and inflammation.

INSIGHT

Meditation May Partially Mimic Sleep's Brain Flush

Meditation can move glymphatic fluid similarly to sleep and may help clear amyloid beta.
Ariel Garten links this to potential protection against age-related cognitive decline.

ADVICE

Use Biofeedback To Train Equanimity

Use real-time neurofeedback during meditation to learn equanimity and strengthen focus.
Ariel Garten describes Muse's feedback (birds, storm sounds) as training that generalizes to daytime brain states.

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Ariel Garten explores the transformative potential of neurofeedback for stress reduction, sleep improvement, and brain health. Ariel, a neuroscientist, fashion designer turned entrepreneur, and co-founder of Muse, discusses how meditation and the Muse brain-sensing headband can be game-changers for women navigating midlife challenges such as stress, anxiety, and sleep issues. Learn about the aging brain, the ruminating inner voice, sleep stages, and the benefits of both short and longer meditation practices.

Go to https://choosemuse.com/better and use code BETTER for 15% off.

Episode Overview (timestamps are approximate):
(0:00) Intro/Teaser
(4:00) The Benefits of Regular Meditation
(16:00) Exploring Meditation and Self-Discovery
(25:00) Real-Time Brain Health Meditation Technology
(38:00) Embracing Sleep, Overcoming Anxiety
(45:00) Understanding Brain Waves and Meditation
(48:00) Enhancing Brain Health Through Neurofeedback
(52:00) Understanding Sleep Cycles and Timing
(1:04:00) Optimal Meditation Duration and Benefits
(1:08:00) Meditation's Impact on Brain Health
(1:15:00) BONUS: After-Party with Dr. Stephanie

Resources mentioned in this episode can be found at https://drstephanieestima.com/podcasts/ep442

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