Science Savvy

• Lasting habits I think you should build or Neuroplasticity 101

  Your Brain is a Badass. It can literally rewire itself in the face of a challenge! In this episode, we dive into JJ’s inspiring story—a young boy who was born missing key structural elements of his brain but still managed to get better grades than his schoolmates... How? Learn how neuroplasticity (your brain’s ability to adapt) works, and more importantly, how you can use this knowledge to level up your life. Tune in to find out how to make your brain as sharp and flexible as your 2025 goals!   References / Further reading: Zhao, J.-L., Jiang, W.-T., Wang, X., Cai, Z.-D., Liu, Z.-H., & Liu, G.-R. (2020). "Exercise, brain plasticity, and depression." CNS Neuroscience & Therapeutics, 26(9), 885–895.  WILEY ONLINE LIBRARY Damiani, F., Cornuti, S., & Tognini, P. (2023). "The gut-brain connection: Exploring the influence of the gut microbiota on neuroplasticity and neurodevelopmental disorders." Neuropharmacology, 109491.  PUBMED Rojczyk, A., Dziewanowska, A., & Maryniak, A. (2020). "When the brain looks imperfect: An example of neuroplasticity as seen in a patient with arachnoid cysts—a case study." Frontiers in Neurology, 11, 567. Gulyaeva, N. V. (2017). "Molecular mechanisms of neuroplasticity: An expanding universe." Biochemistry (Moscow), 82(3), 237–242. "Social Networks and Loneliness in People with Alzheimer's Dementia." Balouch S, Rifaat E, Chen HL, Tabet N. Int J Geriatr Psychiatry. 2019 May;34(5):666-673. "Social Networks and Cerebrospinal Fluid Biomarkers of Alzheimer's Disease." Ma YH, Wang YY, Tan L, et al. J Alzheimers Dis. 2021;81(1):263-272. "Social Health, Social Reserve, and Dementia." Sachdev PS. Curr Opin Psychiatry. 2022 Mar;35(2):111-117. "Enriched Environment Promotes Adult Hippocampal Neurogenesis through FGFRs" Journal: J Neurosci. 2021 Mar 31;41(13):2899-2910. "Enriched Environment Increases Neurogenesis and Improves Social Memory Persistence in Socially Isolated Adult Mice" "Adulthood Cognitive Trajectories Over 26 Years and Brain Health at 70 Years of Age" Journal: Neurobiology of Aging (2023) "Oxytocin stimulates hippocampal neurogenesis via oxytocin receptor expressed in CA3 pyramidal neurons" Journal: Nat Commun. 2017 Sep 14;8(1):537. Oxytocin stimulates adult neurogenesis even under conditions of stress and elevated glucocorticoids" Journal: Hippocampus. 2012 Apr;22(4):861-8. "Adult hypothalamic neurogenesis and sleep-wake dysfunction in aging" Journal: Sleep. 2021 Feb 12;44(2):zsaa173. "Sleep and hippocampal neurogenesis: Implications for Alzheimer's disease" Journal: Front Neuroendocrinol. 2017 Apr;45:35-52. "Memory consolidation during sleep and adult hippocampal neurogenesis" Journal: Neural Regen Res. 2019 Jan;14(1):20-23. "Sleep and adult neurogenesis: implications for cognition and mood". Journal: Curr Top Behav Neurosci. 2015;25:151-81.

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  33:39
• Make 2025 your b!tch: Brain hacks to build lasting habits

  Ready to make 2025 your most focused, productive, and fulfilling year? In this episode of Science Savvy, we’re diving into the neuroscience of habit formation, focus, and motivation. Learn five brain-backed strategies to start small, reward yourself, build flexibility, embrace accountability, and pre-decide your goals—all designed to help you stick to your resolutions and create lasting change. Whether you're looking to build healthier routines, master a new skill, or manage your relationship with social media, this episode is packed with actionable insights to help you harness the power of your brain. Tune in and discover how to make this year your best one yet! Bibliography: Wise RA, Jordan CJ. Dopamine, behavior, and addiction. J Biomed Sci. 2021 Dec 2;28(1):83. This study discusses the role of dopamine in habit formation and learning, emphasizing its function in reinforcing behaviors through long-term potentiation (LTP). PMID: 34852810 Lauretani F, et al. Dopamine Pharmacodynamics: New Insights. Int J Mol Sci. 2024 May 13;25(10):5293. - Explores the role of dopamine in neuromodulation and its ability to influence synaptic plasticity, highlighting its relevance in habit formation. PMID: 38791331 Berlucchi G, Buchtel HA. Neuronal plasticity: historical roots and evolution of meaning. Exp Brain Res. 2009 Jan;192(3):307-19. - This article traces the concept of neuroplasticity and its link to learning and habit formation through synaptic changes. PMID: 19002678 Talpos J, Shoaib M. Executive function. Handb Exp Pharmacol. 2015;228:191-213. - Examines the role of the prefrontal cortex in executive function, including goal setting and habit regulation. PMID: 25977083

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  29:48
• All you need is LOVE

  In this episode of Science Savvy, we're diving into the science of love—beyond just romance. From the neuroscience that drives attraction to the biology behind long-term bonding, we explore the fascinating mechanisms behind one of humanity’s most powerful emotions. Together with my friend Alejandra, we break down the stages of love—lust, attraction, and attachment—and discuss the roles of hormones like oxytocin, vasopressin, and dopamine in shaping how we connect with others. We also touch on the physical effects of love and how heartbreak can feel like real, physical pain. Whether you’re curious about why you get butterflies or how love helps us thrive, this episode offers both a deep dive into the science and a personal touch. If you’re interested in learning more, check out the references below for further reading. Further Reading: Helen Fisher’s work on the neuroscience of love Research on oxytocin and vasopressin related to bonding and attachment Studies on dopamine and cortisol in romantic relationships Evolutionary psychology texts on the biological purpose of love Research on the effects of heartbreak on brain activity and emotional regulation References: Sharma, S. R., Gonda, X., Dome, P., & Tarazi, F. I. (2020). What's love got to do with it: Role of oxytocin in trauma, attachment, and resilience. Pharmacology & Therapeutics, 214, 107602. DOI: 10.1016/j.pharmthera.2020.107602 Fisher, H., Aron, A., & Brown, L. L. (2005). Romantic love: An fMRI study of a neural mechanism for mate choice. Journal of Comparative Neurology, 493(1), 58-62. DOI: 10.1002/cne.20772 Stein, D. J., & Vythilingum, B. (2009). Love and attachment: The psychobiology of social bonding. CNS Spectrums, 14(5), 239-242. DOI: 10.1017/s1092852900025384 Acevedo, B. P., Poulin, M. J., Collins, N. L., & Brown, L. L. (2020). After the honeymoon: Neural and genetic correlates of romantic love in newlywed marriages. Frontiers in Psychology, 11, 634. DOI: 10.3389/fpsyg.2020.00634

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• The Science of Friendship: Giggles, Bonding, and Learning

  Join us for lots of giggles and lots of science! In this episode of Science Savvy, I am joined by my bestie of 10 years, Dasha, to dive into the science behind long-term friendships. We explore how your brain syncs up with your closest friends, how oxytocin makes you feel all warm and fuzzy, and why those group chats and weekend hangouts are actually boosting your health and happiness. Find out how your bestie might just be the key to living a longer, healthier life! Further Reading and References: Dunbar, R. I. M. (2018). Friends: Understanding the Power of Our Most Important Relationships. Little, Brown Spark. Parkinson, C., Kleinbaum, A. M., & Wheatley, T. (2018). "Similar neural responses predict friendship." Nature Communications. Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2010). "Social relationships and mortality risk: A meta-analytic review." PLoS Medicine. Lieberman, M. D. (2013). Social: Why Our Brains Are Wired to Connect. Crown Publishers. Cohen, S., & Wills, T. A. (1985). "Stress, social support, and the buffering hypothesis." Psychological Bulletin. Lunn, N. (2021). Conversations on Love. Viking. Holt-Lunstad, J. (2018). "Why social relationships are important for physical health: A systems approach to understanding and modifying risk and protection." Annual Review of Psychology. Haslam, C., & Jetten, J. (2014). "Social connectedness and health in older adults." Journal of Aging and Health. Roberts, S. G., & Dunbar, R. I. (2011). "Communication in social networks: Effects of kinship, network size, and emotional closeness." Personal Relationships. Langan, K. A., & Purvis, J. M. (2020). "Long-distance friendship maintenance: An application of expectancy violation theory and the investment model." Current Opinion in Psychology.

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  27:34
• Attention, Please - What ADHD Can Teach Us About the Brain

  What does ADHD actually feel like? Is it really a deficit, or could it be a difference? And how does social media and modern life play into attention struggles? In this episode of Science Savvy, I sit down with my brother Alex, who has ADHD, to explore these questions and more. Together, we dive into the science behind ADHD, including how neurotransmitters like dopamine and norepinephrine shape attention, and we discuss coping mechanisms, the role of medication, and even some surprising ADHD superpowers like hyperfocus and creativity. This episode is personal, insightful, and packed with practical tips. Join us for a candid sibling chat that breaks down the myths and empowers you to see ADHD in a whole new light.   Further reading / references: Mindfulness-based interventions in ADHD: Lee, Y. C., et al. (2022). Effects of mindfulness-based interventions in children and adolescents with ADHD: A systematic review and meta-analysis of randomized controlled trials. International Journal of Environmental Research and Public Health, 19(22), 15198. DOI: 10.3390/ijerph192215198 van der Oord, S., Bögels, S. M., & Peijnenburg, D. (2012). The effectiveness of mindfulness training for children with ADHD and mindful parenting for their parents. Journal of Child and Family Studies, 21(1), 139-147. https://doi.org/10.1007/s10826-011-9457-0 Norepinephrine and ADHD: Arnsten, A. F. T. (2009). The emerging neurobiology of attention deficit hyperactivity disorder: The key role of the prefrontal association cortex. The Journal of Pediatrics, 154(5), I-S43. https://doi.org/10.1016/j.jpeds.2009.01.018 Dopaminergic System in ADHD: Volkow, N. D., & Swanson, J. M. (2013). Clinical practice: Adult attention deficit-hyperactivity disorder. The New England Journal of Medicine, 369(20), 1935-1944. https://doi.org/10.1056/NEJMcp1212625 Pharmacology of ADHD Medications: Faraone, S. V., Biederman, J., & Mick, E. (2006). The age-dependent decline of attention deficit hyperactivity disorder: A meta-analysis of follow-up studies. Psychological Medicine, 36(2), 159-165. https://doi.org/10.1017/S003329170500471X Swanson, J. M., & Volkow, N. D. (2002). Pharmacokinetic and pharmacodynamic properties of medications for ADHD: A review of stimulant and nonstimulant formulations. Molecular Psychiatry, 8(7), 252-264. https://doi.org/10.1038/sj.mp.4001326 Keng, S. L., Smoski, M. J., & Robins, C. J. (2011). Effects of mindfulness on psychological health: A review of empirical studies. Clinical Psychology Review, 31(6), 1041-1056. https://doi.org/10.1016/j.cpr.2011.04.006 ADHD and Entrepreneurship: Wiklund, J., Yu, W., Tucker, R., & Marino, L. D. (2017). ADHD, impulsivity, and entrepreneurship. Journal of Business Venturing, 32(6), 627-656. https://doi.org/10.1016/j.jbusvent.2017.07.002 White, H. A., & Shah, P. (2011). Creative style and achievement in adults with attention-deficit/hyperactivity disorder. Personality and Individual Differences, 50(5), 673-677. https://doi.org/10.1016/j.paid.2010.12.015 Neurodiversity Perspective of ADHD: Armstrong, T. (2010). The Power of Neurodiversity: Unleashing the Advantages of Your Differently Wired Brain. Da Capo Press. Hyperfocus and ADHD: Ashinoff, B. K., & Abu-Akel, A. (2021). Hyperfocus: The forgotten frontier of attention. Psychological Research, 85, 1-19. https://doi.org/10.1007/s00426-020-01420-w

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  38:47

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