The FitMind Podcast: Mental Fitness, Neuroscience & Psychology

Cognitive scientist Dr. Therese Huston joins The FitMind Podcast to share practical, research-backed ways to sharpen focus, lower stress, and keep the brain healthy at any age. Drawing from decades of neuroscience, she explains why multitasking quietly erodes attention and memory and what to do instead. We explore simple, realistic habits that help your mind function at its best: 20-minute single-task blocks, 40 Hz binaural beats for deep focus, and a brief 5-2-7 breathing technique that can quickly calm the nervous system. Dr. Huston also highlights how aerobic movement, dance, and social connection drive neurogenesis and long-term brain vitality. If you’ve ever felt scattered, stressed, or mentally drained, this episode offers grounded science and clear tools for regaining clarity and calm in daily life.   FitMind Neuroscience-Based App: http://bit.ly/afitmind Website: www.fitmind.org SHOW NOTES 00:00 | Intro to Dr. Therese Huston 07:45 | Wellness overwhelm and how she filters research into usable habits 10:06 | Why “practical” matters more than trendy protocols 12:20 | The multitasking myth: short-term mood boost, long-term costs 17:09 | Live demo: single-tasking vs alternating tasks 19:40 | Errors, brain activity, and stress during multitasking 21:51 | Escaping the multitasking loop with timers and clear agreements 24:30 | Focus tools: how to use 40 Hz binaural beats 28:47 | Why multitasking feels productive and how to reframe arousal 32:33 | Before a talk: “excited, not anxious” and stress-as-fuel 36:03 | Guided 5-2-7 breathing and what it does in the body 41:18 | CO₂, vagus nerve, and decision quality after breath cycles 43:19 | Rethinking “amygdala hijack” and protecting prefrontal control 48:18 | BDNF, neurogenesis, and an aerobic exercise target for memory 51:24 | Dance, social connection, and brain longevity 52:53 | Quick fire: myths to ditch and personal focus resets 54:45 | Exercise snacks and team culture ideas

Will Trubridge, a world champion freediver known for his mental fortitude in extreme conditions, shares his unique insights into the mind's capabilities. He discusses the importance of breathwork and the concept of the 'mental immune system' for overcoming fear and enhancing resilience. Listeners will learn how lessons from freediving translate to improved mindfulness and stress management on land. Trubridge also delves into the physiological adaptations of the human body in high-pressure environments and practical techniques to foster awareness and calmness.

Dr. Nikolay Kukushkin, a neuroscientist researching cellular cognition and memory, dives into groundbreaking discoveries about non-neuronal cells. He discusses how these cells can recognize patterns and store information, expanding our understanding of memory beyond the brain. The conversation touches on lessons from sea slugs that illuminate human cognition and the potential impacts of trauma being stored in cells. Dr. Kukushkin also explores the fascinating parallels between AI and biological intelligence, challenging traditional views of consciousness and memory.

Dr. Iain McGilchrist, a renowned psychiatrist and philosopher, discusses how the brain's left and right hemispheres shape our perceptions and consciousness. He argues that the left brain's dominance creates a fragmented worldview, while the right hemisphere fosters deeper connections and meaning. Exploring attention as a moral act, he touches on the spiritual dimensions of consciousness and language's limitations. Insights on how walking enhances cognitive fluidity add depth, urging listeners to embrace a more integrated approach to life and understanding.

Psychologist and leading self-compassion researcher Dr. Kristin Neff shares how treating yourself with kindness, especially in moments of failure, can boost motivation, resilience, and mental health. We explore the science behind self-compassion, its impact on performance and emotional regulation, and how to shift from self-criticism to a more constructive inner voice.   FitMind Neuroscience-Based App: http://bit.ly/afitmind Website: www.fitmind.org   Show Notes 0:00 | Intro to Dr. Kristin Neff 3:52 | Compassion vs. Empathy 8:12 | 3 Core Components of Self-Compassion 13:52 | Role of Personal Responsibility  16:52 | Healthier Alternative to Self-Esteem 20:07 | Common Misconceptions 23:16 | Learning, Flow & Performance  28:32 | How Self-Compassion Impacts Others 31:40 | Physical Touch 33:42 | Depression, Anxiety & Grief 41:14 | Steps to Cultivate Self-Compassion 46:00 | Self-Compassion Break (Exercise)  55:13 | Forgiveness 1:01:06 | Taking Action  1:02:48 | Explore more resources from Dr. Neff at 🔗 self-compassion.org  

Tai Chi master and filmmaker George Thompson shares how movement became a form of meditation and a path to healing. From training with a Taoist monk in the mountains to recovering from a knee injury using only internal awareness, George explores how mindful movement can transform our thoughts, breath, and daily lives.  We discuss: How Tai Chi helped him heal chronic pain Breath and body awareness as daily meditation  Taoist perspectives on the universe and emptiness Internal Family Systems and labeling your inner “parts” Why facing life’s challenges with integrity is the real practice   FitMind Neuroscience-Based App: http://bit.ly/afitmind Website: www.fitmind.org   Show Notes 0:00 | Intro to George Thompson 9:58 | Meeting Master Gu 12:56 | Tai Chi Training 15:45 | Healing Knee Pain 20:12 | Breath Awareness Exercise 22:09 | How Taichi Transforms Thought 29:40 | Emptiness Described 34:10 | Taoist Origin Story of the Universe 38:26 | Patterns 41:55 | Daily Practices 47:58 Breathwork Practices 50:04 | Applying Daily Mindfulness 56:10 | Internal Family Systems - Labeling Parts 57:47 | Documentary Message & Inspiration 1:01:02 | Consciousness 1:10:00 | Facing Challenges 1:15:33 | Life of Service & Integrity 1:21:25 | Where to Find More on George 🎥 Watch George’s documentary “The Subtle Art of Losing Yourself” here: https://www.youtube.com/watch?v=9KArWcMldPM 🌿 Learn more about George’s retreats and teachings: https://www.balanceispossible.com/ & https://www.taoistwellness.online/  

Dr. Justin Feinstein, a neuroscientist and clinical researcher at the Maui Calm Foundation, dives into the transformative world of floatation therapy. He debunks myths around sensory deprivation, revealing its potential for deep relaxation and resetting the nervous system. Feinstein highlights its benefits for PTSD and anxiety, discussing case studies of remarkable recoveries. He also explores how float therapy can enhance mental performance in athletes and calls for its integration into public health initiatives, especially for trauma survivors.

Dr. Philippe Douyon explores the incredible power of neuroplasticity and how it can reshape our brains at any age. He busts myths about mental change, revealing how inherited mindsets affect our thinking. Discover key strategies for brain health, like diet, exercise, and lifelong learning. The conversation delves into the impacts of stress and the importance of happiness in mental fitness. Practical tips for managing neurological disorders, along with insights on the benefits of fasting and personalized nutrition, provide listeners with actionable ways to enhance their cognitive resilience.

In this conversation, Dr. Adam Dorsay, a psychologist and executive coach from Silicon Valley, delves into the nuances of human connection and its vital role in well-being. He introduces four types of connection and discusses how vulnerability and emotional intelligence enhance our relationships. Listeners learn the significance of awe in deepening bonds and practical strategies to foster connections in personal and professional life. Dorsay also emphasizes self-awareness and its transformative effects on building meaningful relationships.

Shamil Chandaria, a visionary expert in consciousness, neuroscience, and AI, dives deep into how our brains construct reality through the Bayesian brain theory. He reveals how meditation breaks habitual thought patterns, enhancing our awareness of consciousness. The conversation explores the free energy principle and its implications for emotional well-being, alongside the transformative effects of psychedelics. Chandaria also discusses the fascinating relationship between gamma brain waves and long-term meditation, offering insights into new frontiers of mental fitness.