Brain Shaman

In this episode, Diante Fuchs, author of The Gift of Anxiety, guides us through our emotions and how they reflect our unmet needs. She emphasizes the importance of listening to and embracing these emotions, allowing them to guide us forward into a better life. Emotions like anger, sadness, frustration, and anxiety often signal unmet needs—such as connection, safety, independence, acceptance, boundaries, and spontaneity. Learning how to understand, engage, accept, and communicate them, will help us improve our mental and emotional well-being, relationships, and overall life.We delve into various emotions, with anxiety taking center stage. Diante explains how anxiety arises from the need for safety and predictability, manifesting in both mind and body through symptoms like muscle tension, a racing heart, and shortness of breath. Instead of merely managing these symptoms or reducing our anxiety through relaxation strategies such as deep breathing, cold water exposure, and cognitive-behavioral therapy (CBT), Diante advocates embracing your anxiety (as well as anger, sadness, etc.), having self-compassion, questioning and shifting your beliefs, and communicating and fulfilling your unmet needs. This approach allows us to meet our emotions with kindness, process them without self-judgment, and avoid getting stuck in them.We also discuss societal pressures to conform to a narrow emotional range, cultural influences on emotional expression, and common misconceptions about mental health. Diante reframes mental illness not as a sickness but as emotions that have gotten horribly stuck. She urges us to give our emotions the space they need to be expressed rather than suppressing or ignoring them.Communication plays a critical role in this process. Diante emphasizes the importance of expressing our needs and being honest about our feelings. By fostering open dialogue without making assumptions about others, we can create clearer, more meaningful connections in our relationships, and reduce our anger, sadness, or anxiety.A key insight from the episode is Diante’s perspective on anxiety as a gift—a signpost for change. She explains how anxiety and excitement share the same physiological response, showcasing anxiety as a positive force guiding us toward growth and transformation. Self-compassion remains the best tool for navigating these moments, allowing us to embrace discomfort as part of our journey.RESOURCESPEOPLE- Jeffrey YoungPLACES- Denmark- Japan- Norway- United StatesTHERAPIES- Cognitive Behavioral Therapy (CBT)- Cold Water Immersion (CWI)- Schema therapy**Connect or Learn More**website: theunstuckinitiative.combook: The Gift of Anxietypodcast: EASE AnxietyInstagram: @the.unstuck.initiative

Birthday boy is back! Join me on this wacky, healthy journey as we gear up for the big day. Instead of relying on quick, distracting thrills like sweets, alcohol, social media, or overloaded schedules and stomachs, we’ll focus on creating a birthday that brings true, lasting happiness—one built on long-term healthy habits.We’ll break down the difference between short-term and long-term happiness, and why the days and weeks leading up to your birthday may actually matter more than the day itself. By shifting your focus beforehand to habits like sleep, healthy eating, time in nature, and meaningful connections, you can frontload the happiness, making it easier to avoid that post-birthday hangover, exhaustion, and regret.You can still have fun on your special day—embrace those dopamine highs! But they’ll feel even better if you’ve taken care of yourself in the days leading up to it. Pre-game your brain, load it up with health and happiness, and launch yourself into pure bliss when your birthday arrives.RESOURCESANIMALS- Alligator- Anglerfish- Blue whale- Chimpanzee- Clownfish- Dingo- PterodactylCHARACTERS- Care Bears- Popeye- PoseidonFIREWORKS- Dynamite- Firecracker- Piccolo Pete Media- Brain Energy by Chris Palmer (book)- Chimp Crazy (documentary)- Metabolic Mind (podcast)People- Abraham Lincoln- Chris Palmer- Matthew Bernstein- Paul Zak- Travis (famous chimp)Places- Miyakojima Station- Miyakojima-ku- Myanmar- Pacific Ocean- Thailand- The EvergladesTOYS- Jack-in-the-box- Lincoln LogsEXTRA VOCAB- Blowhole- Jump scare- Kansai-ben- Mendokusai- Mitochondria

In this episode, I interview Paul Zak, neuroscientist, oxytocin expert, and founder of Immersion Neuroscience. We explore how to create extraordinary experiences—not just for yourself, but for your customers, employees, patients, and everyone you encounter.  Paul introduces the concept of "Immersion," a state where we are fully present and emotionally engaged. We dive into the neurochemistry behind it, focusing on oxytocin and dopamine, and explore practical ways to ignite this state. You'll learn how to cultivate deeper human connections and harness technology to understand your energy, mood, and preferences.  A key theme throughout our conversation is the power of social connection. Paul shares simple yet powerful ways to enhance this connection, such as hugging, expressing love, giving your full attention, talking to strangers, volunteering, slowing down, disconnecting from tech, spending time outdoors, getting a dog, going to church, and playing together.  We also explore cultural practices like "Fika" and "Hygge" in Nordic countries, as well as traditions from Loma Linda's Seventh-day Adventists, such as emphasizing community, Sabbath rest, and living with a strong sense of purpose.  This episode will inspire you to build emotional fitness, deepen your presence, and enhance your connections. Join us in discovering how to make life richer, more meaningful, and filled with extraordinary moments for everyone. RESOURCESEVENTS- NudgestockPEOPLE- Michael Allison- Peter DruckerORGANIZATIONS- Boston Celtics- BrainBit- Claremont Graduate University- Department of Defense- Loma Linda University Health (LLUH)- Loma Linda University Medical Center - Murrieta - Muse- Ogilvy Consulting- Polyvagal Institute - Seventh-day Adventist ChurchPLACES- Denmark- Kuala Lumpur- London- Loma Linda- San Diego- Sweden- TahitiVOCAB- Blue zones- EEG- Fajr prayer- Fika- Hygge- PPG- prodrom- sieve estimator - striatum **Connect and Learn More**app: SIXbook: Immersionwebsite: getimmersion.com

In this episode, we talk with Dr. Torkil Færø — a general practitioner, emergency physician, photographer, and author of the best-selling book The Pulse Cure — to explore heart rate variability (HRV) and how you can harness smartwatches to measure and regulate stress, enhance health, and ultimately extend your lifespan.Dr. Færø delves into common sources of stress that can lead to low HRV, such as dietary choices, meal timing, alcohol and nicotine consumption, overexercising or lack of physical activity, and environmental factors like heat, noise, and nighttime light exposure.We also discuss effective strategies to bolster the resilience of our nervous system and raise our HRV. Key practices include cold exposure, moderate exercise, adequate sunlight, quality sleep, and intentionally scheduling time for relaxation.Gain insight into how HRV functions, what it signifies, and practical steps you can take to monitor and improve yours. In today’s world, stress is linked to a range of health issues and chronic diseases, from heart disease to cancer to infertility. By utilizing HRV data from wearables like smartwatches, we can identify our individual stressors and proactively mitigate their impact, fostering a longer and more fulfilling life. Empower yourself by taking charge of your health through HRV tracking.Topics discussed include: alcohol, food, temperature, exercise, the menstrual cycle, seasonal changes, circadian rhythms, trauma, interoception, ECG vs. PPG sensors, photography, play, and more.RESOURCESBOOKS- The Body Keeps The Score by Bessel van der Kolk - The Pulse Cure by Torkil Færø- Kamerakuren by Torkil Færø - When the Body Says No by Gabor Maté COMPANIES- Apple- FitBit- Firstbeat Analytics- Garmin- Samsung PLACES- Panama Canal- French Polynesia- Seychelles PEOPLE- Bessel van der Kolk- Charles Darwin- Cristiano Ronaldo - K. Anders Ericsson- Gabor Maté - Loretta Breuning- Peter Attia PODCASTS- The Drive- WHOOP Podcast**Connect or Learn More**website: thepulsecure.comInstagram: @dr.torkilLinkedIn: /torkil-færø-97348b1

In this episode, Susi Amendola — yoga therapist, meditation teacher, and author — shares insights from over four decades of experience in stress management and yoga. We explore practical tools from yoga that can help you manage stress, enhance presence, and nurture your heart and well-being.Susi delves into key yogic practices for stress management, including meditation, breathwork, connection with nature, gentle movement, compassion, relaxation, and imagery.She reflects on how yoga has evolved since the late 1970s, emphasizing the importance of listening — not only to your body but also to the natural world and the rhythms impacting our mind-body health.We also examine how breath and movement influence the nervous system, with Susi explaining the connection between our breath patterns and the cycles of the sun and moon. She introduces techniques such as right and left nostril breathing to balance energy and calm both heart and mind.Other key topics include the role of imagery and meditation in stress reduction, the effects of technology on memory and presence, the benefits of yoga nidra and slow gentle movement, and strategies for managing anger and emotional outbursts.Reconnect with your inner wisdom, return to a calm and spacious heart, and embrace your full, loving self through these Yogic tools that have guided people in navigating stress for millennia.RESOURCESBOOKS- The Centered Heart by Susi Amendola - Radical Healing by Rudolph Ballentine- You Are the Placebo by Joe Dispenza ORGANIZATIONS- Menninger Foundation- Minnesota Zen Meditation Center- Mutual of Omaha- Ornish Lifestyle Medicine- Yoga NowPEOPLE- Andrew Huberman - Dainin Katagiri- Dalai Lama  - Dean Ornish- Immanuel Kant - Joe Dispenza - Rudolph Ballentine - Swami Satchidananda  PLACES- Kuala Lumpur- Chicago- Omaha- Pocono Mountains VOCAB- Agni- Ashram- Asana - Ayurveda- Chronic Obstructive Pulmonary Disease (COPD)- Drishti- Electroshock therapy- Homeopathy- Leukemia - Mad studies- Pratipaksha Bhavana - PTSD- Sanitarium - Simon Says- Swami- Yogi- Yoga nidra - Yoga sutras of Patanjali **Connect and Learn More**website: yourcenteredheart.comFacebook: /SusiAmendolaYogaInstagram: @thecenteredheartYoga studio: doyoganow.com

In this episode, I sit down with Amita Sharma, co-founder of NourishDoc, a platform that focuses on integrative and holistic health solutions for women. We dive into the nuances of perimenopause and menopause, shedding light on what these life stages mean for women’s bodies and minds.Perimenopause can start as early as the late 30s or mid-40s and may last up to 10 years before menopause fully sets in. Symptoms like night sweats, hot flashes, brain fog, and a decline in libido are all tied to fluctuating hormone levels, especially estrogen and progesterone. Amita explains how these hormonal changes impact mood, memory, and overall cognitive function. We also discuss the potential connection between hormonal imbalances and the increased risk of dementia, breast cancer, osteoporosis, and heart disease as women age.Lifestyle factors—such as poor diet, lack of exercise, and high stress—can trigger early menopause, which might explain why certain ethnic groups like African Americans, Latinas, and Indians are experiencing early perimenopause. Amita emphasizes the need for early awareness, preparation, and self-care strategies, encouraging women to proactively adopt healthier habits, including proper nutrition, stress management, and mindfulness practices.The episode also touches on natural solutions to alleviate perimenopause and menopause symptoms, including dietary changes, herbal supplementation, and holistic therapies like acupuncture, aromatherapy, hypnotherapy, breathing exercises, and cleanses. Amita highlights how alcohol and caffeine can worsen symptoms like hot flashes, making it crucial for women to limit or avoid them, especially during these pivotal stages in life. We explore how integrative approaches, such as those offered by NourishDoc, can support women during these transitions, helping them maintain balance without solely relying on hormone replacement therapy (HRT).Key topics covered in this episode:Hormonal shifts in perimenopause and their impact on mood, anxiety, and cognitionThe importance of lifestyle changes to prevent early menopauseNatural remedies and holistic therapies to manage symptomsCultural and ethnic differences in menopause experiencesHow to naturally cool down your body and reduce hot flashesWhy it’s crucial for both women and men to be aware of these changesRESOURCESPEOPLE- Mario FieldsPODCASTS- Unarmored TalkVOCABULARY- buttermilk- CBT (Cognitive Behavioral Therapy)- estrogen- hypothalamus- Kitchari cleanse- Meno belly- menopause- perimenopause- progesterone- Sitkari- Sitali**Connect or Learn More**website: nourishdoc.comLinkedIn: /nourishdocapp: coming soon! Check the website for updates.

Dr. Jennifer Stelter is a clinical psychologist, the CEO of the Dementia Connection Institute, and the author of The Busy Caregiver's Guide to Advanced Alzheimer Disease. In this episode, she shares insights on how to better care for and connect with individuals with dementia. Dr. Stelter delves into the neuroscience and psychology behind their frustrations and behaviors, offering sensory-based tools to enhance the well-being of both those with dementia and their caregivers. We explore how engaging the senses — smell, sight, sound, taste, and touch — can create positive experiences. By incorporating tools like essential oils, music, color, and hands-on tactile experiences, we can enhance mood, attention, memory, language, neuroplasticity, food intake, independence, and connection. Likewise, reducing or eliminating negative stimuli, such as distressing news, violent media, or disruptive lights and sounds, helps diminish negative emotions and behaviors, fostering a more positive environment and overall experience. We discuss the psychological effects of various scents, including lavender, rosemary, citrus, and peppermint, and how we can use them to alter our mood and actions. Even if you don’t have a loved one with dementia, these sensory tools can still benefit your own mood, health, cognition, and overall well-being. Experiment with different sensory experiences, embracing those that work best for you while removing those that don’t. RESOURCESBOOKS- The Busy Caregiver's Guide to Advanced Alzheimer Disease by Jennifer Stelter - The Curious Case of Benjamin Button by F. Scott Fitzgerald ORGANIZATIONS- International Caregivers Association (ICA)- Johns Hopkins University- McDonald'sPEOPLE- Barry ReisbergTV PROGRAMS- Memory Lane TVVOCABULARY- activities of daily living (ADLs)- amygdala- hippocampus- limbic system- Memory Care- occipital lobe - olfactory bulb - Pavlov's dog - retrogenesis- Santa Fe**Connect and Learn More**Website: dementiaconnectioninstitute.orgBook: The Busy Caregiver's Guide to Advanced Alzheimer DiseaseInstagram: @neuroessenceorgLinkedIn: /neuroessenceorg

In this solo episode, we explore the myriad of everyday ways we exhale beyond traditional breathing practices. While techniques like the physiological sigh or the 4-7-8 breath are great, there are plenty of other, often overlooked ways to exhale that can be just as effective yet easy and fun.From screaming and laughing to crying and humming, discover how everyday actions like singing, whistling, blowing on your food or furniture, and even blowing raspberries, bubbles, or kisses, or farting and spitting, can serve as excellent ways to exhale and thereby calm down, reduce your energy and anxiety, and balance out your nervous system and mood.Embrace these natural exhalations, get creative, and explore ever more ways to get playful with your breath and life.

Alex Korb is a neuroscientist, author, and personal development coach. In this episode, we explore how to better understand and redirect your unique brain and life. While we all share certain neural circuits, each person's system is wired differently. By applying the iterative process of science and self-inquiry, you can discover your own unique path forward — helping to free your brain and create a happier life.We discuss the importance of identifying what truly matters to you and focusing on what’s within your control — and paying less energy and attention to the rest. Learn to listen to your emotions and use them as a guide. Question your motivations, accept that you can't have it all, and embrace the fact that your brain and life are constantly evolving. By continually updating your mental map and set of actions, you can better navigate this ever-changing neural and existential landscape.In this episode, you'll also discover:Key brain circuits, including the striatum and prefrontal cortexSimple yet powerful mindset shiftsStrategies for habit changeCommon excuses for staying stuckWhy even smart people struggle with self-defeating habits and inactionThe pitfalls of black-and-white thinkingThe hidden strengths of your “bad” brainWhy your brain resembles the stock marketHow to approach your unique brain like a scientistDo-it-yourself tools for changing your brain's biology and elevating your lifeRESOURCESBOOKS- The Upward Spiral by Alex KorbPLACES- UCLA Brain Mapping CenterVOCABULARY- amygdala- butterfly effect- dorsal striatum- electroencephalography (EEG)- functional MRI (fMRI)- nonlinear systems- sea slug- striatum**Connect and Learn More**website: alexkorbphd.combook: The Upward SpiralFacebook: @alexkorbphdInstagram: @alexkorbphdX: @alexkorbphd

In this episode, our guest is Jonathan Dornell, the co-host of the Let's Get Oral podcast. We explore the oral microbiome and how to understand and nurture this vital ecosystem to optimize your brain and body health. You'll learn about key topics like: nitric oxide, neurogastronomy, and how simple habits - like chewing mindfully, eating a balanced diet, and avoiding mouthwash and teeth whitening - can protect your oral microbiome, possibly reducing risks for conditions like caries (cavities), dementia, and heart disease.We also discuss the relationship between bacteria and humans, smell and taste perception, the benefits of slowing down, and the role of prebiotics, probiotics, and postbiotics, as well as how sugar and sweet flavors influence our oral and overall health. RESOURCESBACTERIA - Candida albicans- Lactobacillus - Prevotella- Prevotella intermedia- Porphyromonas gingivalis- Rothia- Streptococcus mutans - Treponema denticola - Veillonella- Veillonella dispar- Veillonella parvula BOOKS- If Your Mouth Could Talk by Kami HossORGANIZATIONS- American Academy for Oral Systemic Health (AAOSH)- The Integrative Dental Medicine Scholar SocietyOTHER VOCAB- Amylase- Arginine- Biofilm- Commensal- Culturomics- Electron micrograph- Lozenge- Neurogastronomy- Nitrates- Periopathogen - Periodontitis- Retronasal smell- Supertaster- XylitolPAPERS- Did the Brain and Oral Microbiota Talk to Each Other? A Review of the Literature- The Oral-Microbiome-Brain Axis and Neuropsychiatric Disorders: An Anthropological Perspective**CONNECT & LEARN MORE**website: letsgetoral.compodcast: Let's Get OralIG: @letsgetoralLinkedIn: /jddornell