Braincare

English, Personal health, 1 season, 134 episodes, 1 day, 7 hours, 42 minutes

Braincare

English, Personal health, 1 season, 134 episodes, 1 day, 7 hours, 42 minutes

About

Working In is a series dedicated to helping you care for your most important organ. You'll learn about how to optimise your brain health and mental well-being through a series of bitesize interviews with the world's leading scientists and experts. Host, Dan Murray-Serter, co-founder of brain care company, Heights, interviews guests ranging from celebrities like Stephen Fry and Jay Shetty, to neuroscientists Dr Tara Swart and Professor Sophie Scott, and brilliant doctors like Rangan Chatterjee and Daniel Amen, and many more. You'll leave each episode feeling inspired, empowered, and armed with tools to help you take care of your brain and reach your heights, whatever they might be. You can learn more about Heights @yourheights and [www.yourheights.com](http://www.yourheights.com) and Dan @danmurrayserter on social media. You'll leave each episode having learned how to develop yourself, help others and be armed with ideas that will help you reach your heights, whatever they might be. You can learn more about Heights @yourheights and http://www.yourheights.com and Dan @danmurrayserter on social media.

How to become wealthy - Braincare X Making Money

We've just launched a new podcast at Kindling Media (my other company besides Heights) helping people learn how to build wealth. It's called Making Money and it's the financial education I wish I'd had. This is the first episode, but dropped into the Braincare feed. You can listen to the rest of the show here: https://link.chtbl.com/braincare Or search for Making Money wherever you listen to your pods. Hope you enjoy!

4/17/2023 • 48 minutes, 46 seconds

An Uncommon Criminal - Bad Money X Braincare

Dan here, the host and creator of the Braincare podcast and the Founder of Heights. At one of my other companies, Kindling Media, we've just launched our first true crime show, called Bad Money The first season is about the Hong Kong gangster, Big Spender, who was obsessed with money and went further than anyone before to get rich. This is a story of how money and power really work - and this is the first episode. You can listen to the rest of the show here: https://link.chtbl.com/badmoney_braincare Or search for Bad Money wherever you listen to your pods. Hope you enjoy!

11/14/2022 • 26 minutes, 51 seconds

Encore: Power hour with Adrienne Herbert

Adrienne Herbert wants you to get up at 5am! The leading wellness professional, author, speaker and host of the Power Hour podcast is an advocate for starting your day with a non-negotiable hour of self-focus. So, what's so transformative about her mornings that they stop her reaching for the snooze button? Today on this encore episode of The Braincare Podcast, Adrienne explains her peak performance philosophy that makes seemingly insurmountable challenges totally obtainable. We discuss ruthless routine and prioritisation, cultivating healthy habits, and how an extra hour in the morning can catalyse the change you want to see in your life. We talk about: Adrienne's 5.30am power hour What wellness is, and what it isn't The busy-ness misconception Learning to prioritise Balancing training and recovery, for body and brain Habit-forming AKA how to set yourself up for success How to curate your own Power Hour

12/26/2021 • 15 minutes, 47 seconds

Encore: The Science of Manifestation with Dr. James Doty

Dr. James Doty wants you to conjure the life of your dreams. The Stanford University neurosurgeon, author, and mate of the Dalai Lama, the Pope, and Desmond Tutu (despite being an Athiest) knows a thing or two about manifestation! On today's encore episode of the Braincare Podcast, Dr. James Doty explains the incredible results of manifesting your intention with all of your senses. Plus, he explains how seemingly serendipitous moments of good fortune are linked to our self-actualisation practices. We talk about: How can you manifest your intentions with all of your senses? Manifestation and the subconscious mind Extraordinary connections: why you should never take people for granted Neuroplasticity and manifestation Mind over matter: how to change your fate What one thing do all spiritual leaders have in common?

12/19/2021 • 11 minutes, 46 seconds

Encore: Improving your relationships with food and body - Emilia Thompson

Emilia Thompson returns to chat about building positive relationships with food and your body. In today's encore episode, Thompson shares characteristics of good and bad relationships with food, taking out emotions on your body, and how to recognize the signs that you may need to reevaluate how you're using food to treat your body. We discuss body image issues, body neutrality, tips on how to have a better relationship with food, and inclusive dieting. We talk about: Emilia’s relationship with food during her time in bikini competitions Having a good and bad relationship with food Symptoms of a bad relationship with food Tips and techniques to have a better relationship with food Tips for body image issues Body neutrality Inclusive dieting approaches How Emilia takes care of her brain

12/12/2021 • 15 minutes, 53 seconds

Encore: Technology and Mental Health with Dr. Rachael Kent

Rachael Kent is keeping an eye on your technology use! As a lecturer and researcher at King's College, Rachael's PhD and ongoing research examines how digital tech influences our mental and physical health. With three technology-saturated lockdowns under our belts, her work has become more relevant than ever! Today on this encore episode of The Braincare Podcast, Rachael shares her fascinating findings about our increasingly digital-dependent lives. We discuss apps, notifications, and fitness trackers - the good, the bad and the ugly - and the fine line between helpful and coercive tech.We talk about: Leisure and labour with digital devices What is toxic productivity? Living lockdown lives online How to get intentional with tech Data acquisition and self-worth Fitness tracking apps - friend or foe? Digital detoxing

12/5/2021 • 15 minutes, 18 seconds

Encore: Daniel Amen on Overcoming Anxiety, Trauma, and Grief

Dr. Daniel Amen knows just how powerful a healthy brain is. As one of the world's best-known psychologists and authors at the intersection between neuroscience and psychology, he's performed an enormous amount of brain scans to understand what's going on in our heads during our most challenging moments. Today Dr Daniel Amen shares his insights on overcoming anxiety, trauma, and grief. We discuss the very real implications of stress on our brain function and why good brain hygiene is imperative. Plus, Dr Daniel Amen shares actionable practices to combat anxiety that you can start! We talk about: What is brain reserve? Your brain during the pandemic Habits and practices for overcoming anxiety How can a healthy brain help you to withstand stress? PTSD and post-traumatic growth The power of diaphragmatic breathing The first steps for coming to terms with grief

11/28/2021 • 14 minutes, 44 seconds

Encore: Intelligence with Stephen Fry

Stephen Fry is regarded as one of the UK's brightest brains. He's a prolific writer and actor who can apply his shrewd analysis and razor-sharp wit to just about any subject. So how does he keep his mind curious? On today's encore episode of the Braincare Podcast, Stephen shares his thoughts on intelligence of every shade - cognitive, mathematical, poetic - down to the very tautology of the word, and where he falls on the nature-nurture divide. We talk about: Whether upbringing shapes our future intelligence The difference between intelligence and wisdom The privilege of not-knowing and the Dunning–Kruger effect How our attitude to learning can impact our intelligence

11/21/2021 • 12 minutes, 40 seconds

Dealing with Mental Health as an Influencer with Gemma Styles

Gemma Styles, writer, influencer, and podcast host of Good Influence, returns for our season finale to discuss dealing with mental health as an influencer. Today, Gemma shares how social media impacts her mental health by her followers and competing with herself online. We discuss how to approach influencers online, curate healthy feeds, and what to look for in your social media experience. This episode closes out Season 1 of the Braincare Podcast. We'll be returning with brand new episodes in January. Can't wait until next year? We'll be releasing encore episodes of our favourite guests from the season during the month of December. Thank you for listening, sharing and supporting our episodes! We can't wait to bring you more soon. We talk about: Followers impacting mental health Competing with yourself online Dealing with negativity online How to approach influencers online Advice to people who follow influencers

11/14/2021 • 15 minutes, 44 seconds

Managing Mental Health and Media with Gemma Styles

Gemma Styles, writer, influencer, and podcast host of Good Influence, join us today to chat about managing media and mental health as someone who has to be present online. Styles shares how she approaches and consumes media while protecting her mental health. We discuss mental health awareness, managing her life as an influencer, and how family and friends help with her mental health. We talk about: Gemma approaches media and protecting her mental health Managing life as an influencer Consuming mental illnesses on social media When Gemma became aware of mental health Mental health awareness Dealing with mental health and family/friends

11/12/2021 • 15 minutes, 47 seconds

Combatting Eating Disorders with Ambar Driscoll

Ambar Driscoll, former model, influencer, and creator of the Bamby Collective, returns to talk about body positivity and eating disorders. Today, Ambar shares her experience with eating disorders and what she did to combat her health issues. We discuss how social media can influence body image, healthy fitness, and tips on how to have body positivity. We talk about: Where did Ambar’s eating disorder start Opening up about eating disorders Social media influences How to manage your inner voice around body positivity Fitness

11/7/2021 • 15 minutes, 14 seconds

Influencing Mental Health with Ambar Driscoll

Ambar Driscoll, former model, influencer and the creator of Bamby Collective, joins us today to discuss her mental health journey and why she chose to use her Instagram platform to advocate for it. Today, Ambar shares why she left modelling and her impact on sharing her mental health with her social media audience. We discuss meditation, books she enjoys reading for mental health and tips to keep your mental health and check. We talk about: Ambar’s mental health journey Why Ambar started influencing mental health Ambar’s experience of sharing her mental health on social media Ambar’s tips for keeping mental health in check Meditation Why Ambar left modeling

11/5/2021 • 15 minutes, 58 seconds

Mental Health at Work with James Routledge

James Routledge, author of Mental Health at Work and founder of Sanctus - a purpose-driven organization with a mission to change the perceptions around mental health - returns to chat about his book. Routledge shares why we should be more comfortable talking about mental health at work. We discuss why Routledge wrote his book, how to practically start talking about mental health at work and list a few tips on how to deal with mental health in the workplace. We talk about: Who is Routledge’s book for What triggered Routledge to write his book Routledge’s imposter syndrome How Routledge finds the will to write How to practically take steps talking about mental health at work Tips for people struggling with mental health at work

10/31/2021 • 15 minutes, 59 seconds

Mental Health Coaching with James Routledge

James Routledge, author of Mental Health at Work and founder of Sanctus - a purpose-driven organization with a mission to change the perceptions around mental health - joins us today to discuss mental health coaching. Stemming from his personal mental health journey, Routledge found mental health coaching was a better place to start for him before diving into therapy. We chat about what is mental health coaching, the Sanctus approach and why people should consider it. We talk about: Routledge’s mental health journey and starting Sanctus How Sanctus contributes to mental health The Sanctus approach Mental health coaching What braincare means to Routledge

10/29/2021 • 15 minutes, 56 seconds

How to Become the Productive, Focused and Happy with Chris Bailey

Chris Bailey, productivity expert and author of Hyperfocus: How to Be More Productive in a World of Distraction, returns to chat about how to actively become productive. Today, Bailey shares how to measure the quality of attention we're giving to our productivity and how to improve our ability to focus. We discuss attention and technology, flow state, hyperfocus and scatter focus. We talk about: What inspired Bailey to write Hyperfocus How to measure the quality of attention that goes into our productivity Variables for determining the quality of our overall attention Attention and technology Flow state and hyperfocus Scatter focus / deliberate mind-wandering Tips on how to improve your ability to focus

10/24/2021 • 15 minutes, 59 seconds

How to Become the Most Productive Version of Ourselves with Chris Bailey

Chris Bailey, productivity expert and author of The Productivity Project, joins us to chat about what productivity is and how we can become the most productive. Today, Bailey shares his journey into studying productivity and what causes us not to be the most productive. We discuss attention spans, novelty bias, and how technology affects our productivity. We talk about: How Bailey got into studying productivity Bailey’s experiments What is productivity Attention span Attention and technology How to avoid novelty bias

10/22/2021 • 15 minutes, 48 seconds

Ed Cunningham Shares His Mental Health Journey

Ed Cunningham, A Need to Read podcast host, returns to share his mental health journey and how books played a part. Today, we discuss how Cunningham started working on his mental health, the stigma behind men and mental health, and Cunningham's tips to manage it. We talk about: How did Cunningham start his mental health journey The stigma around men’s mental health When is it appropriate to dump your issues onto people What does braincare mean to Cunningham Journaling Top tips for managing mental health

10/17/2021 • 15 minutes, 56 seconds

A Need to Read with Ed Cunningham

A Need to Read podcast host Ed Cunningham joins the show to discuss mental health books and why reading them is so important. Cunningham, a podcaster who talks all about honest and engaging book reviews, shares his favourite books and why they've inspired him. Today, we discuss Cunningham's top mental health books. He shares why they're so important and gives insight on why you should add them to your reading list. We talk about: How to remember what you read What Cunningham likes to read What mental health books have inspired Cunningham

10/15/2021 • 15 minutes, 58 seconds

Gratitude Journaling with Dan Murray-Serter

In today's episode, we're diving into gratitude journaling. You've probably heard Dan mention gratitude journaling in the past as it is something he does for his braincare. Well, exciting news: Dan and the Heights team have made a way for everyone to start journaling! In honour of World Mental Health Day, Heights has released their second product, The Braincare Journal. Backed by a community of incredible scientific and well-being experts, this journal makes the practice of gratitude journaling very easy. We discuss what is gratitude, why you should start journaling and its benefits. If you'd like to get your hands on The Braincare Journal, visit BraincareJournal.com. We talk about: What is gratitude Why you should journal What is gratitude journaling Benefits of gratitude journaling Dan’s journaling journey How to get started journaling

10/10/2021 • 7 minutes, 48 seconds

Love Your Mind Online with Tabbie Megan

Tabbie Megan, the founder of the Love Your Mind Online app, joins the show to discuss her vision to end the stigma surrounding mental health. Today, Megan shares three ways her app is advocating for changing that stigma. We discuss what the app offers, Tabbie's personal experience with mental health, and ways to start working on brain care. We talk about: What is Love Your Mind Online Love Your Mind Online’s vision to end the stigma of mental health About the Love Your Mind Online app Tabbie's experience with mental health How Tabbie practices brain care Why Tabbie started taking Heights

10/8/2021 • 7 minutes, 53 seconds

Founder Well-being and Combatting Anxiety with Jacqueline Lauren

Jacqueline Lauren, founder and CEO of Lenslife Technologies, joins us to discuss how Heights has impacted her brain health and helps combat her anxiety as she runs her start-up business. Lauren shares her journey with anxiety starting at a young age and how Heights has become her go-to for brain health. We chat about managing anxiety, founder well-being, advice for people who have the same struggles as Lauren and what Lauren has learned from taking Heights supplements. We talk about: What kicked off Lauren’s brain care journey The role brain care has played in Lauren’s life Founder well-being Challenges of brain care and well-being Advice for people struggling with anxiety What Lauren has learned from taking Heights

10/3/2021 • 15 minutes, 9 seconds

Trauma and PTSD with Michele Rosenthal

Michele Rosenthal, award-winning trauma and PTSD blogger, author and trauma recovery specialist, joins us to discuss what PTSD is and how it stems from trauma. Today, Rosenthal shares what got her into trauma recovery and ways we can start healing from it. We discuss symptoms of PTSD, little and big T trauma, and PTSD treatment. We talk about: Rosenthal’s trauma experience What is PTSD What is trauma Symptoms of PTSD Trauma recovery People avoiding PTSD treatment

10/1/2021 • 16 minutes

Business and Work-Life Habits with James Clear

Master of habits, James Clear, returns to talk about how businesses and people can develop good work-life habits. Today, Clear discusses good and bad habits of leaders and shares tools anyone can use to start developing great habits to help manage life. We discuss the habit of refinement, the two-minute rule, and why habits create freedom, not restriction. We talk about: Good habits of leaders Habit of refinement Bad habits of leaders The most important habit to sustain a healthy mindset The two minute rule How not to restrict your life based on habits

9/26/2021 • 16 minutes, 2 seconds

Atomic Habits with James Clear

James Clear, author of Atomic Habits, joins us today to discuss how your environment can affect your habits. Using his personal experiences of working towards developing good habits, Clear has become the master of demonstrating what best practices look like and how that impact can impact your future. Today, Clear shares how our habits are developed through our home and social environments. We discuss how Covid-19 has affected our habits, why you should choose the right social settings and ways to start having healthy habits. We talk about: Why James Clear is the habits guy How the concept of our habits have changed since Covid-19 How your environment affects your habits How social environments shape habits Most powerful habits James Clear has integrated into his life

9/24/2021 • 15 minutes, 54 seconds

Fasting with Dr Mindy Pelz

Dr Mindy Pelz, best-selling author, holistic health and fasting expert, and popular YouTuber and podcaster, returns to talk about the benefits of fasting for brain health. Today, Pelz shares what fasting can look like for people and why it's so effective to the mind and body. We discuss how long should you fast, fasting challenges for men and women, and how to start fasting to reap its physical and mental benefits. We talk about: What is intermittent fasting What happens to the body the longer you fast How long can you fast When you shouldn’t fast How to start intermittent fasting Benefits of fasting for brain health

9/19/2021 • 15 minutes, 59 seconds

Menopause with Dr Mindy Pelz

Dr Mindy Pelz, best-selling author, holistic health and fasting expert, and popular YouTuber and podcaster, join us to discuss menopause and how to adapt to a lifestyle that will help manage it in the modern world. Today, Pelz shares her experience with menopause and why she's directed her career to help women overcome it. We discuss what causes menopause, how sex hormones affect our moods, symptoms, and tips to manage it. We talk about: How menopause affects everyone What causes menopause How sex hormones affect moods 3 labels for menopause Menopause symptoms Tips to manage menopause

9/17/2021 • 15 minutes, 59 seconds

MDMA for PTSD with Rick Doblin

Rick Doblin, psychotherapist and the founder and executive director of the Multidisciplinary Association for Psychedelic Studies (MAPS), returns to chat about methylenedioxymethamphetamine (MDMA) and its positive effects on PTSD and trauma. Today, Doblin share what MDMA is, how it works, and how it can help those struggling with PTSD and trauma-related mental issues. We discuss how MDMA is used in therapy, the journey of it getting FDA approval, and the history of its development. We talk about: What is MDMA How does MDMA work How MDMA helps with PTSD and trauma Neuroplasticity Studies with MDMA How close is MDMA to FDA approval Exciting compounds of psychedelics and mental health

9/12/2021 • 15 minutes, 56 seconds

Psychedelic Psychotherapy with Rick Doblin

Rick Doblin, psychotherapist and the founder and executive director of the Multidisciplinary Association for Psychedelic Studies (MAPS), joins us to talk about how and why psychedelics are good for your mental health. Today, Doblin shares why he founded MAPS, his journey with psychedelics, and ending the war on drugs. We discuss psychedelic psychotherapy, the history and cultural impact of psychedelics, and how MAPS is helping with mental health. We talk about: Doblin’s journey with psychedelics How are psychedelics good for your mental health Psychedelic psychotherapy Psychedelics in our culture The history of psychedelics What is MAPS

9/10/2021 • 15 minutes, 39 seconds

The Plant Paradox with Dr Steven Gundry

Dr Steven Gundry, one of the world's top cardiothoracic surgeons, a pioneer in nutrition, and the medical director at the International Heart and Lung Institute for Restorative Medicine, returns to talk about his new book, The Plant Paradox: The Hidden Dangers in "Healthy" Foods That Cause Disease and Weight Gain. Today, Gundry shares what the Plant Paradox is and the backlash he's gotten behind the controversial topic. We discuss Blue Zones, lectins, "healthy" foods we should consume and avoid, and the benefits of olive oil. We talk about: Backlash of The Plant Paradox Blue Zone Lectins affects on our bodies Foods we should avoid and consume Supplementation How brain care shows up in Gundry’s life

9/5/2021 • 15 minutes, 59 seconds

The Energy Paradox with Dr Steven Gundry

Dr Steven Gundry, one of the world's top cardiothoracic surgeons, a pioneer in nutrition, and the medical director at the International Heart and Lung Institute for Restorative Medicine, joins the show to talk about his book, The Energy Paradox: What to Do When Your Get-Up-and-Go Has Got Up and Gone. Today, Gundry shares what the Energy Paradox is and why we are always tired. We discuss chronic low energy, energy expenditure studies of the Hadzas in Tanzania, why our gut makes us have low energy, and ways to boost our energy. We talk about: What is the Energy Paradox Chronic low energy / inflammation 3 L’s of chronic inflammation Gundry’s thoughts on plant-based diets Energy boosting Gundry’s #1 tip for energy

9/3/2021 • 15 minutes, 46 seconds

Vitamin D with Patrick Holford

Patrick Holford, nutrition expert, leading spokesman, and author of 46 books, returns to discuss the benefits of vitamin D. Today, Holford shares why vitamin D is promoted more than vitamin C, where we get our source of vitamin D, and how much of it do we need. We discuss the benefits of vitamin D in the brain, how it's produced, and how to know if we have a vitamin D deficiency. We talk about: Why is vitamin D promoted more for Covid-19 than vitamin C How vitamin D is produced Where we get our vitamin D How much vitamin D do we need Vitamin D deficiency Benefits of vitamin D in the brain

8/29/2021 • 16 minutes

Vitamin C with Patrick Holford

Patrick Holford, nutrition expert, leading spokesman, and author of 46 books, joins us to discuss the benefits and effects of supplementing vitamin C. Today, Holford shares the studies of vitamin C, why we need it, and how it has helped during the Covid-19 pandemic. We discuss what animals develop vitamin C, why it's important to supplement, and the issues nutrition faces within the pharmaceutical industry. We talk about: How Holford got into nutrition Benefits of vitamin C China and vitamin C COVID-19 and vitamin C Why people don’t take vitamin C The pharmaceutical industry and vitamin C

8/27/2021 • 15 minutes, 59 seconds

Improving Your Relationships with Food and Body with Emilia Thompson

Emilia Thompson returns to chat about building positive relationships with food and your body. Today, Thompson shares characteristics of good and bad relationships with food, taking out emotions on your body, and how to recognize the signs that you may need to reevaluate how you're using food to treat your body. We discuss body image issues, body neutrality, tips on how to have a better relationship with food, and inclusive dieting. We talk about: Emilia’s relationship with food during her time in bikini competitions Having a good and bad relationship with food Symptoms of a bad relationship with food Tips and techniques to have a better relationship with food Tips for body image issues Body neutrality Inclusive dieting approaches How Emilia takes care of her brain

8/22/2021 • 15 minutes, 29 seconds

Emotional Eating with Emilia Thompson

Emilia Thompson, registered nutritionist and lecturer in sports nutrition at Manchester Metropolitan University, joins us to discuss emotional eating and how to manage it. Today, Thompson shares what emotional eating is, its triggers, and how to tell the difference between physical hunger and emotional hunger. We discuss how to combat emotional eating, how it affects men and women, and how to be mindful when you're hungry so you don't overeat. We talk about: What is emotional eating Emotional eating triggers Telling the difference between physical hunger and emotional hunger Emotional hunger effects on men and women Compassionate and mindful eating How practical is compassionate eating Signs to seek professional help about emotional eating

8/20/2021 • 14 minutes, 15 seconds

Productivity Propaganda Paradox with Rahaf Harfoush

Rahaf Harfoush returns to chat about the trend that may be negatively affecting our mindset, the Productivity Propaganda Paradox. Today, Harfoush goes into detail about what the productivity paradox is and how it can cause us to feel less than when we believe we aren't working hard enough. We discuss knowing who you are outside of your profession and titles, how we tie self-worth into productivity, and how we can change this mindset to actually become truly productive. We talk about: What is the Productivity Propaganda Paradox Pseudo-spirituality Where the productivity mindset came from Self-worth tied to productivity Who are you outside of your profession Summary of Big Ideas

8/15/2021 • 15 minutes, 57 seconds

How to be a Productive Creative with Rahaf Harfoush

Rahaf Harfoush, researcher, digital anthropologist, and New York Times bestselling author, focuses on the intersections of emerging technology, innovation and digital culture. Throughout her career, she's studied how technology impacts our culture and how it's changing the way we exist in the world. Within her research, Harfoush published Hustle and Float: Reclaim Your Creativity and Thrive in a World Obsessed with Work, which stemmed from her personal experience of burnout. Today, Harfoush shares the impact of how productivity culture affects creatives' workflow. We discuss the creative mindset of if you're not working you're not being productive, everyone's unique creative cycles, optimal flow and performance, and how to know if you're a productive creative. We talk about: A productive creative/creative workers The cycle of creativity Optimal flow/performance Unique creative cycles Productivity culture Burnout How to start getting creative work done

8/13/2021 • 16 minutes, 22 seconds

How Nutrition Impacts Creativity

What we eat not only impacts us mentally and physically but can also affect our creativity. Sophie Medlin, Head of Nutrition Research at Heights, shares how nutrition affects all aspects of our mental health. The relationships between food, mood, and mental performance are bi-directional. Our mood affects what we eat and what we eat affects our mood and mental performance. Studies show people who suffer from depression and anxiety are more likely to have vitamin and mineral deficiencies. Medlin shares why people with mood disorders are often deficient in key nutrients. She discusses hydration, gut bacteria, dietary non-negotiables, lifestyle factors, and supplementation in this week's minisode.

8/11/2021 • 4 minutes, 35 seconds

A Manual for Being Human with Dr Sophie Mort

Dr Sophie Mort returns to talk about her book, A Manual for Being Human. Sparked by her own troubles with panic attacks, Dr Soph chose to write a manual to help people overcome their own mental struggles. Today, Dr Soph shares the inspiration behind her manual and why it's different from other psychology books. We discuss how childhood affects who we are, common myths and misconceptions about therapy, and what to expect to learn from Dr Soph's book. We talk about: What made Dr Soph write her book Dr Soph’s inspirations How childhood affects who we are Why you should read Dr Soph’s book Myths and misconceptions about therapy How Dr Soph takes care of her brain

8/1/2021 • 14 minutes, 6 seconds

Insta-therapy with Dr Sophie Mort

Dr Sophie Mort has taken psychology out of the therapy room to social media. A registered clinical psychologist and author, Dr Soph has become the guru of Insta-therapy, sharing mental health and wellness tips to her 40K+ followers on Instagram. Today, Dr Soph shares why she decided to use Instagram as a tool to make therapy more accessible. We discuss pseudonymous identities and why they make people more comfortable online, positive and negative behaviours of people on social media, and how Instagram affects her own mental health. We talk about: Why Dr Soph chose Instagram to help people Dr Soph's growing Instagram following Pseudonymous identities Online Disinhibition Effect Online behaviours 3 step methodology to help people make real change in their lives

7/30/2021 • 15 minutes, 53 seconds

Stress Free for Good with Dr Frederic Luskin

Dr Frederic Luskin returns to talk about his book, Stress Free for Good: 10 Scientifically Proven Life Skills for Health and Happiness. Initially developing 10 steps to help pilots de-stress, Luskin chose to expand on those steps in a book so everyone can learn how to manage stress. Luskin shares his story of how these 10 steps were developed, the scientific explanation of why we stress so much, and the key pieces of stress. We discuss how to start de-stressing, exercises you can practice, and tips on how to manage chronic stress. We talk about: Why Luskin wrote a book on stress Why we stress so much Key pieces of stress 10 steps to stress less Belly breathing for stress relief Top 3 tips for managing stress

7/25/2021 • 13 minutes, 56 seconds

How to Forgive Ourselves and Others with Dr Frederic Luskin

Dr Frederic Luskin, author and the world-leading expert of the art and science of forgiveness, joins us today to discuss how to forgive others, but more importantly, ourselves. Stemming from a personal experience of being hurt by someone, Luskin decided to study forgiveness in order to heal for his loved ones. Luskin shares the scientific definition of forgiveness, why it's important to forgive others, and why we should also forgive ourselves. We discuss self-forgiveness, how to start forgiving, and when is forgiveness appropriate. We talk about: The definition of forgiveness General forgiveness Self-forgiveness Key pieces to forgiveness Is forgiveness always appropriate? Top 3 steps for people learning how to forgive

7/23/2021 • 16 minutes

The Art of Impossible with Steven Kotler

Steven Kotler, New York Times best-selling author and executive director of The Flow Research Collective, returns to chat about his new book, The Art of Impossible. Kotler shares impossible biology and how we can get to peak performance at any age. We discuss peak performance primer, capital-eye and small-eye impossible, and takeaways of how to get in those states. We talk about: What The Art of Impossible is about Peak performance primer Capital-eye and small-eye impossible biology New in peak performance What influenced Kotler to write The Art of Impossible How to get to capital-eye impossible Top 3 takeaways for people who want to get to small-eye impossible

7/18/2021 • 16 minutes, 14 seconds

The Flow State with Steven Kotler

Steven Kotler, executive director of The Flow Research Collective, has researched the flow state for decades. He joins us in this episode to chat about the optimal state of consciousness where we feel our best and do our best. Kotler shares what flow is and how people can get into this state of consciousness. We discuss the core characteristics of flow from psychologists and from The Flow Research Collective, flow triggers, common flow experiences, and if it's possible for people to force themselves into the flow state. We talk about: What it actually means to be in the flow state Psychologists vs The FRC definitions of flow A common experience that people will know they’re in flow Neurobiological changes that happen in the flow Can people force themselves into flow? The most important flow trigger Nonnegotiables for flow state

7/16/2021 • 16 minutes

Six benefits of creativity

Doing creative things for just 45 minutes reduces stress hormones in the body and increases the feeling of well-being. Diana and Sam, founders of M.Y.O Studio, are helping adults tap into their creative sides for not only fun but their brain health. Set up in 2017, M.Y.O. is London's favourite studio for adults and teens to get creative with arts and crafts. Don't think you're creative? Listen to Diana and Sam's six tips on how to get in touch with your creative side on this week's minisode.

7/14/2021 • 4 minutes, 14 seconds

Essential Nutrients Needed for Brain Health with Dr Neal Barnard

Dr Neal Barnard returns to discuss the essential nutrients needed for brain health and how to add them to our daily routines and diets. Barnard's years of research have found that certain vitamins and nutrients can help prevent Alzheimer's and other mental illnesses. He shares the effects of supplementing vitamin E, vitamin B12, iron, and more along with how much we should consume. We discuss the effects of too little and too much of the proper nutrients and how to make sure we're getting what we need in our diets. We talk about: How vitamin E can reduce Alzheimer's How to get vitamin E Vitamin B12 Essential nutrients for Alzheimer’s prevention Roles alcohol and caffeine play with Alzheimer’s Menopause, Alzheimer’s, and the brain DHA's, Omega-3s, and EPAs

7/11/2021 • 16 minutes, 55 seconds

Lifestyle Choices and Brain Health with Dr Neal Barnard

Dr Neal Barnard, the founder of the Physicians Committee for Responsible Medicine, knows the importance of lifestyle choices when it comes to brain health. Spending the past decade focusing on people and how their food choices affect health in many ways, Barnard joins us in this episode to discuss his research and how mental illnesses can be prevented through proper diets and life decisions. Barnard shares the connection between lifestyle choices and Alzheimer's, how diabetes-related diets are good for the body, and the Chicago Health and Aging Project. We discuss the findings of Barnard's research, ways to lower the risk of Alzheimer's, and foods that are great for brain health. We talk about: The effects of diabetes-related diets The Chicago Health and Aging Project Themes/results of the Chicago Health and Aging Project How lifestyle choices affect brain health Anthocyanins and brain health What care means to Barnard

7/9/2021 • 14 minutes, 28 seconds

Eat to Beat Depression and Anxiety with Dr Drew Ramsey

Dr Drew Ramsey, psychiatrist, speaker and author, joins us this episode to discuss his new book, Eat to Beat Depression and Anxiety. Ramsey knows the importance of a good diet when it comes to mental health and advises people to not only eat for nourishment, but for their mental well-being. Ramsey shares the connection between diet, depression, and anxiety. We discuss why healing mental illness excites Ramsey, what foods you should eat and avoid to take care of your brain, and the diet Ramsey recommends. We talk about: Why mental health matters to Ramsey What prompted Ramsey to write his new book The connection between diet and depression Top foods for feeding mental health Top foods to avoid for good mental health Ramsey's recommended diet

7/4/2021 • 15 minutes, 51 seconds

Mental Health during Quarantine with Jessica Kahawaty

Braincare community member, Jessica Kahawaty, joins us this week to talk about her quarantine experience and how it affected her mental health. Kahawaty shares how she managed her mental health while quarantining in Sydney, Australia and how Heights supplements helped calm her mind and make it through 14 days of solitude. We discuss emotional regulation, wellness activities, and tips to stay mentally sharp during quarantine. We talk about: How Jessica managed quarantine How quarantine affected Jessica’s mental health How Heights helped Jessica with her mental health and jet lag Jessica’s emotional regulations Jessica’s first day out of quarantine Tips to stay mentally sharp during quarantine

7/2/2021 • 13 minutes, 15 seconds

Fierce Self-compassion with Dr Kristin Neff

Pioneering self-compassion researcher, Kristin Neff returns to chat about her new book, Fierce Self-Compassion: How Women Can Harness Kindness to Speak Up, Claim Their Power, and Thrive. Neff shares the difference between tender and fierce self-compassion and why we need both to manage mental health and well-being. We discuss women and the history of gender roles, when to use tender or fierce self-compassion, and how to gain freedom by using the practice. We talk about: What made Neff write the book Tender vs Fierce self-compassion The self-compassion Break Gender and social topics explored Relationships and freedom Self-compassion takeaways

6/27/2021 • 15 minutes, 44 seconds

Self-compassion with Dr Kristin Neff

Dr Kristin Neff, Associate Professor of Educational Psychology at the University of Texas, is the pioneer of self-compassion research. Within Neff's 20 years of studying this Buddist psychology construct, Neff has created a scale that measures the practice and its effects on mental health and wellness. Today, Neff shares what self-compassion is, why people should incorporate it into their lives, and its challenges. We discuss self-compassion myths, gender roles, and how you can cultivate this skill to develop emotional resilience. We talk about: What made Neff get into studying self-compassion What is self-compassion 3 main elements of self-compassion Self-compassion myths Self-compassion and gender roles Self-compassion vs. self-esteem

6/25/2021 • 15 minutes, 58 seconds

Mindfulness and Anxiety with Poppy Jamie

Poppy Jamie, entrepreneur, podcast host, and creator of the app, Happy Not Perfect, returns to talk more about anxiety and mindfulness. Jamie knows mindfulness is important for good brain health, and creating an app to help others with anxiety helped her battle her own. Today, Jamie shares the reasons why she created the app, dives briefly into the duck syndrome, and explains the importance of mindfulness rituals. We discuss the effects of anxiety, breathwork, and at the end of the episode, Jamie walks us through a breathwork exercise. We talk about: Why Jamie launched the Happy Not Perfect app What is the Happy Not Perfect app Mindfulness rituals Breathwork Duck syndrome A breathwork exercise with Poppy Jamie

6/20/2021 • 15 minutes, 39 seconds

Free Yourself from Anxiety with Poppy Jamie

Poppy Jamie, entrepreneur, podcast host, and speaker in the mental wellbeing and mindfulness space, join us to talk about her new book, Happy Not Perfect: Upgrade Your Mind, Challenge Your Thoughts, and Free Yourself from Anxiety. Today, Jamie shares the reason behind her book, how to manage anxiety and methods on how to help your brain function without worldly stress getting in the way. We discuss the definition of addiction, the Flex Method, and the most incredible gift you can give yourself when it comes to brain health. We talk about: What prompted Jamie to write her book The Flex Method Addiction The Diffusion Technique The most incredible gift to give yourself How Jamie takes care of her brain

6/18/2021 • 15 minutes, 58 seconds

Age Longevity with Aubrey de Grey

Aubrey de Grey, the godfather of the longevity movement, returns to talk more about ending ageing. Facing the hurdles of ageing and society, de Grey is optimistic about its scientific progress and regulations. Today, de Grey shares the milestones and challenges the science community faces with ageing. We discuss the hard questions, administrative regulations, and societal viewpoints on longevity. We talk about: How we end ageing The biggest challenges solving the longevity problem Hardest questions science hasn't been able to answer yet The damage repair paradigm Current ageing predictions in the science community Scientific milestones in ageing

6/13/2021 • 13 minutes, 25 seconds

How to end ageing with Aubrey de Grey

Aubrey de Grey, the godfather of the longevity movement, has catered his research on how to put the breaks on ageing. Passionate about slowing the ageing process, the biomedical gerontologist and chief science officer co-founded the SENS Research Foundation to help fund research on living a longer life. Today, de Grey shares ways we can slow ageing. We discuss the definition of ageing, why we're living longer now than those who lived in the 19th century, and how nutrition plays a part in longevity. We talk about: What made de Grey want to study ageing The definition of ageing and why we age The lifelong process and late-life process Ways to extend our lives The history of age longevity and medicine Nutrition and age longevity

6/11/2021 • 14 minutes, 30 seconds

Omega-3s with Sophie Medlin

Sophie Medlin, expert dietician and Head of Nutritional Research at Heights, knows getting proper nutrition can promote a healthy brain. Today, Medlin shares how Omega-3s affect our brain health and what we can do to consume more of these essential fatty acids. We discuss what are Omega-3s, what can we eat to get the benefits of these good fats, how much we should be eating or supplementing, and how it affects the health and wellness of our brains. We talk about: Essential fatty acids EPA, ALA, and DHA Science backed benefits of EPA and DHA Food sources of Omega-3s How much should you be eating or supplementing Omega-3s and ADHA Takeaways for Omega-3s

6/6/2021 • 16 minutes, 30 seconds

The Mind Diet with Sophie Medlin

Sophie Medlin, Head of Nutritional Research at Heights and founder of City Dietitians, has decades of knowledge around all things nutrition. Today, Medlin focuses on the MIND Diet, a combination of diets that can reduce the risk of Alzheimer's, dementia and neurodegenerative conditions. Medlin shares what the MIND diet is, its pros and cons, and who it can help. We discuss how the MIND Diet is measured, DASH and Mediterranean diets, and its brain health benefits. We talk about: What is the MIND Diet The Mediterranean Diet The DASH Diet How the MIND Diet's success is measured Pros and cons of the MIND diet Takeaways for anyone looking to explore the MIND Diet

6/4/2021 • 11 minutes, 55 seconds

Prebiotics and Probiotics with Scott Anderson

Scott Anderson, science journalist and author of The Pyschobiotic Revolution, knows that the bacteria in your gut can affect your brain and mood. Prebiotics and probiotics are important for gut health and can be consumed with the proper diet. Today, Anderson shares how we can get enough prebiotics and probiotics in our daily lives. We discuss the definitions of prebiotics and probiotics, are supplements worth it, how to add these bacteria to our diet and tracking gut health. We talk about: Probiotics Prebiotics Food examples of prebiotics and probiotics Probiotic/prebiotic supplements Tracking your gut Foods we need to incorporate into our diets

5/30/2021 • 16 minutes, 34 seconds

Psychobiotics with Scott Anderson

Scott Anderson, science journalist and author of The Pyschobiotic Revolution, has found that mental health issues and the gut can be connected. What started as research for the well-being of animals, has developed into a revolutionary discovery of the gut/brain connection that affects our mental health through psychobiotics. Today, Anderson shares his research on these beneficial bacteria along with how nutrition and diets affect our mental health. We discuss epigenetics, the Mediterranean diet and the revolutionary angle of psychobiotics. We talk about: Psychobiotics research in animals What made Anderson write his book Defining Psychobiotics The revolutionary angle of Psychobiotics Epigenetics How diet can affect mental health

5/28/2021 • 16 minutes, 21 seconds

Sophie Medlin's Six-Point Plan For Safely Choosing Supplements

Sophie Medlin, Head of Nutritional Research at Heights, answers your most pressing questions about supplements. While there are some people who don't need supplements alongside their diets, there a many that do. Medlin shares what a supplement is and isn't, who should add them to their diet, and a few benefits of why you should use them. Need help finding the right supplements? Listen to Medlin's six-point plan on how to safely choose the supplements for you in this week's minisode.

5/26/2021 • 6 minutes, 20 seconds

Medical Innovations of the Brain with James Temperton

Disorders of the brain affect 1/5 of the population. Little to no research has been made to understand the molecular causes of psychiatric disorders within a decade, but James Temperton, author and Digital Editor for Wired Magazine, is optimistic. Today, Temperton shares the potential medical innovations of all things brain. We discuss why it's been so difficult to study the brain, ethical challenges, and developments that are leading us closer to understanding how it functions. We talk about: Why it's difficult to study the brain The potential of studying living brain or brain-like tissue Medial research helping with treating mental and neurological brain diseases Psychencode Ethical implications of studying the brain How Temperton takes care of his brain

5/23/2021 • 15 minutes, 48 seconds

Longevity with James Temperton

James Temperton, Digital Editor of Wired Magazine and author of The Future of Medicine, knows that it's possible to live longer and healthier lives. With the help of medical technologies and therapies, human longevity can increase. Today, Temperton shares medical developments and overall lessons around longevity. We discuss his book, access to quality healthcare for all, studies of people who have lived longer lives, and how science and genetic therapies are helping increase human health spans. We talk about: Increasing health spans Immune therapies Medical technologies Access to quality healthcare Biomarkers of longevity Precision targeted medicines and genetic therapies

5/21/2021 • 15 minutes, 54 seconds

Top 5 books to start learning about Brain Health

In this minisode, Dan shares his top five brain health books to help you on your journey. These books touch on various aspects of mental health including tools for positive thinking, concurring depression, how to make your brain work for you, solving mental health issues through nutrition, and how we interact with ourselves and others. Listen to Dan share why he swears by these books and how they have helped him on his journey.

5/19/2021 • 4 minutes, 38 seconds

Best Mental Health Activities with Nawal Mustafa

Brain health influencer Nawal Mustafa uses her 550K+ Instagram following to share tips, do's and don't's, and all things to do with the brain and science. The full-time PhD student and advocate knows doing activities that help the brain are just as important as therapies and medication. Today, Mustafa shares mental health and brain activities that anyone can start right away. We discuss how to notice if your mental health is declining, moving your body, journaling, and only doing activities you actually enjoy to improve your brain. We talk about: Why the state of mental health actually matters Factors that contribute to mental health issues How to notice your mental health is declining Mental health activities Brain activities Being human and consistency

5/16/2021 • 12 minutes, 31 seconds

Ways to Improve Mental Health with Nawal Mustafa

Brain coach and PhD student Nawal Mustafa advocates for affordable ways to take care of mental health. When not studying clinical neuropsychology, Mustafa influences brain health and science to her 550K+ followers on her Instagram page, @thebraincoach. Today, Mustafa shares ten forms of affordable therapy that anyone can incorporate into their daily routines. We discuss social connections, natural mood boosters, and how to create positive mindsets to handle stress and anxiety. We talk about: Forms of therapy Covid-19 mental health effects Social connections and mental wellness Sleep and nutrition for brain functioning Exercise and sunlight exposure for mood boosts Routine, structure and mindset for managing stress and emotions Self-compassion and setting realistic goals for handling anxiety

5/14/2021 • 13 minutes, 22 seconds

How I care for my mental health

Nature is the theme for this week's Mental Health Awareness Week, and Dan is encouraging listeners to go outside! In this mini-episode, Dan shares how this week's theme ties into his mental health behaviours and offers tools he uses on a daily basis that help take care of his mental well-being. For those getting started with a brain care routine, Dan emphasizes drinking water and going on daily walks. Reserving JUST 10 minutes in nature and staying hydrated will help your brain health. Supplements, gratitude, and additional tools can follow.

5/12/2021 • 4 minutes, 6 seconds

Ketamine Therapy with Dr. Mike Dow

Dr. Mike Dow is healing severe mental disorders with ketamine. The certified psychedelic ketamine-assisted psychotherapist advocates for the drug that is more effective than standard antidepressants.Today, Dr. Dow shares the history of ketamine and how it has been developed to help the long-term improvements of severe anxiety, major depressive disorder, PTSD, and suicidal thoughts within 24 hours. We discuss how this drug is a true game-changer when it comes to mental and brain health.We talk about: Ketamine-assisted psychotherapy The history of ketamine and studies Standard antidepressants compared to ketamine Long term improvements of mental health disorders Patient perspectives and the paradigm shift The Field Trip experience

5/9/2021 • 13 minutes, 33 seconds

How to Get Rid of Brain Fog with Dr. Mike Dow

Dr. Mike Dow combats brain fog using a whole person-centred, integrated approach. The highly sought after psychotherapist and New York Times best-selling author of The Brain Fog Fix focuses on various areas of life, including diet and spirituality, to help people feel like their best selves.Today, Dr. Dow shares how to spot the symptoms of brain fog and why dealing with all areas of life are important to tackle it. We discuss cognitive impairments, spiritual practices, and how what you eat can affect your mood.We talk about: The Brain Fog Fix Psychotherapy and spiritual practices Cognitive behavioral therapy and thinking patterns Diets and behavioral disorders Senior moments Stress and neurotransmitters

5/7/2021 • 15 minutes, 10 seconds

Anxiety, Trauma and Psychedelics with Dr. Russell Kennedy

Dr. Russell Kennedy has a new way to heal anxiety. The neuroscientist, medical doctor and bestselling author of Anxiety Rx took the path less travelled in the search of relief from trauma and anxiety, and he's here to share that with us today.Today, Dr. Kennedy tells us why he believes trauma begins in the body, and how putting a name, shape and form to it can unlock the healing process. We discuss the therapeutic value of psychedelics, and how to move past judgement and shame.We talk about: Interoception and exteroception Finding the source of alarm Looking for trauma in the body What are defensive accommodations? Using psychedelics for therapy The pursuit of healing and balance

5/2/2021 • 15 minutes, 12 seconds

How to Heal Anxiety with Dr. Russell Kennedy

Dr. Russell Kennedy believes anxiety begins in the body. The neuroscientist, medical doctor and bestselling author of Anxiety Rx has a deep understanding of the challenge of overcoming anxiety, because he's been there himself.Today, Dr. Kennedy tells us how he tackled his anxiety once he realised traditional therapies weren't working. We discuss the difference between anxious thoughts and anxiety, and the role that nutrition plays on our nervous system.We talk about: Mental health in the family Career-based self doubt What IS anxiety? The link being nutrition and anxiety Diagnosis difficulty New scientific treatments for PTSD in veterans

4/30/2021 • 11 minutes, 57 seconds

Exercise and the Brain with Dr. Kelly McGonigal

Dr. Kelly McGonigal wants to give you an intravenous dose of hope. The pioneering health psychologist, Stanford lecturer and serial best-selling author is back again to share her radical thoughts on how movement affects the brain.Today, Kelly gets us hopped up on endorphins as we discuss the endless positives of exercise. She explains how exercise can make our brains both more flexible and more resilient, why myokines are the most important proteins you've probably never heard of, and how you can use your body to engage with life.We talk about: Exercise vs. cats? Mental health benefits of movement How exercise can make your brain resilient Can training help you with trauma? Music, endorphins and music What are myokines? Depression and exercise

4/25/2021 • 16 minutes, 1 second

The Upside of Stress with Dr. Kelly McGonigal

Dr. Kelly McGonigal wants you to use stress as a mental work-out. The pioneering health psychologist, Stanford lecturer and serial best-selling author investigates the positive impact of stress on our lives and our brains.Today, Kelly shares her impactful theories on the upside of stress. We discuss the connection between a sense of community and our hormonal stress responses, why stress has a characteristically bad reputation, and how moments of pressure can become a platform for upskilling.We talk about: The isolation and stress of early lockdown A different definition of stress The social connection stress response The psychology of stress and brain plasticity Hitting the mental gym

4/23/2021 • 15 minutes, 11 seconds

How Your Favourite Ales, Spirits and Wines Affect Your Body and Mind

With the pubs reopened, brits across the country are flooding back to their locals to enjoy the sunshine and engage in some much-needed socialising.In this mini episode, Sophie Medlin, head of nutrition research at Heights, explores the physical and mental benefits and drawbacks of alcohol.We'll take a look at the link between alcohol consumption and creativity, and we discuss the correlation between depression and drinking to help you understand how your favourite ales, spirits and wines affect your body and mind.

4/21/2021 • 4 minutes, 24 seconds

Breathing for Stress with Jamie Clements

Jamie Clements can take you from stressed to serene in under 10 minutes! The breathwork coach, mental health ambassador, and founder of The Breath Space believes that even a short session of mindful breathing can deliver huge benefits on our mental and physical health.Today on The Braincare Podcast, Jamie sets us up for a breathwork sessions by explaining how down-regulating can be an antidote to anxiety and stress. Then you can join us right here, right now, as we dive into a short breathing practice to boost calm your central nervous system!

4/18/2021 • 13 minutes, 21 seconds

How Breathwork Improves our Brains with Jamie Clements

Jamie Clements thinks your breath can alter your brain. The breathwork coach and mental health ambassador believes that a suite of simple, accessible breathing practices have the power to profoundly improve our mental and physical wellbeing.Today on The Braincare Podcast, Jamie shares his his tools and techniques for mindfulness and personal growth. We discuss what the myriad different types of breathing do to our physiology, what science tells us about breathing too much and too little, and how breath-based awareness and regulation can ultimately lead to transformation.We talk about: Jamie's personal journey Everyday vs. deeper breathwork Breath and the central nervous system What is the default node network? Transformative experiences through breath Have you got a dysfunctional breathing pattern?! Problems with overbreathing

4/16/2021 • 13 minutes, 13 seconds

Breathwork with Jamie Clements

To mark Stress Awareness Month, the Heights gang have put together a smashing podcast schedule full of insightful guests and leading experts.In this mini episode, join Jamie Clements, founder of The Breath Space, in a simple, easy breath work technique to down-regulate your nervous system, calm the body and quiet the mind.The perfect practice to kickstart Stress Awareness month and to see you through hump day feeling serene and centred!

4/14/2021 • 4 minutes, 28 seconds

How to Manage Back-to-Work Anxiety with Dr. Robin Hart

Dr. Robin Hart wants us to return to work gently. The acclaimed psychotherapist has spend his career identifying new treatments for anxiety disorders and depression. He's practiced everywhere from primary care to Wormwood Scrubs Prison and now he's turning his attention to workplace anxiety.Today, Dr. Hart shares his insights. We discuss the importance of structure and routine for mental health, the lockdown factors that have impacted us the most, and why the pandemic might help us to finally de-stigmatise mental wellbeing within the workplace.We talk about: Common and not-so-common causes of anxiety Social isolation and stress Hope is the best anti-depressant Projecting our post-pandemic lives Overcoming health anxiety Mental health apps De-stigmatising mental wellbeing in the workplace

4/11/2021 • 15 minutes, 8 seconds

How Does Light and Colour affect the Brain with Anya Hurlbert

Anya Hurlbert wants you to look at colour in a whole new light. The Professor of Visual Neuroscience at Newcastle University is involved in fascinating research that looks at the interaction between colour, light and how this is interpreted by the human brain.Today, Anya shares her insights on colour, cognition and memory. We discuss the science behind colour perception, how light and colour affect our mental health, and Anya finally gives us an expert explanation of that viral blue-gold dress conundrum.We talk about: How does colour blindness work? The blue-gold dress that sparked a million arguments Light levels and mental health Do SAD lamps work? Blue light and circadian rhythms Colour constancy and chromatic adaptation Colour and the limbic brain Anya's research on eyesight as an indicator for Alzheimers

4/9/2021 • 15 minutes

How To: Know Everything with Elke Wiss

Elke Wiss wants you to get curious in your intentions. The writer, workshop leader, coach and international best-selling author of Practical Philosophy believes that all of us can transform our everyday lives with just a few simple changes.Today, Elke shares her work on asking questions in the quest to know everything! We discover the fascinating practice of socratic dialogue, how to turn debates into dialogues, and why knowledge doesn't always add up to wisdom.We talk about: Socratic dialogue: not just for Ancient Greeks Why it's time to slow down the discourse How to listen differently Curiosity and intentions Two monologues don't make a dialogue Live your doubt Why changing perspectives can lead to true wisdom

4/4/2021 • 14 minutes, 12 seconds

Positive Impact of Social Media with Maya Gudka

Maya Gudka wants you to flourish on social media. The London Business School executive and positive psychology researcher is a fierce digital wellbeing advocate who believes that if we're mindful online, we can boost our mental and physical health.Today, Maya shares her fascinating research on social media and mental health. We discover the obvious detrimental - and surprisingly beneficial - effects of social comparison, and highlight the parts of social media we should encourage (and the parts we can't wait to see the back of!)We talk about: Social comparison: a tale as old as time Which platform prompts the most social comparison? Positive outcomes based on flourishing frameworks The social support network Wellbeing and social media: a bi-directional relationship How to be mindful online

4/2/2021 • 14 minutes, 51 seconds

How Nutrition Affects Covid-19 Symptoms

How does nutrition affect the severity of Covid-19 symptoms? Dr. Tara, Chief Science Officer at Heights, follows a year of conversations with colleagues with some science-backed findings on vitamin and mineral deficiency and the effects of the virus, from vitamin A to oxidative stress.Happy eating!

3/31/2021 • 4 minutes, 28 seconds

Social Media and Mental Health with Maya Gudka

Maya Gudka wants you to embrace the positivity of social media. Maya is an executive coach at London Business School, a positive psychology researcher, and an advocate of social media for the greater good.Today, Maya shares her insights on how social media affects our mental health. We discuss the boom of social media use (the good, the bad and the ugly), how to build a healthy online ecosystem as an independent businessperson, and how positive psychology can flip the script on digital well-being.We talk about: The independent business person online Why professionals are anxious about social media How can you improve your business identity? Why social media is a growing research area The social dilemma: necessary evil or powerful tool What is positive psychology? Deconstructing unhelpful comparison

3/28/2021 • 14 minutes, 46 seconds

Happiness at Work with Samantha Clarke

Samantha Clarke wants you to feel connected to your work. The happiness consultant, TEDx speaker, and author of Love It or Leave It - How to be Happy at Work explores the ways in which our workplaces shape us, and what we can do to shape them too.Today, Samantha shares her expert knowledge on happiness at work. We discuss the pillars that constitute workplace satisfaction, why employee engagement is a two-way street, and how to bring a little levity to our lives during these trying times.We talk about: The four pillars of happiness at work Digital vs. mindful connection Psychological safety of employees What transforms us into a state of flow? Bhutanese principals of happiness Shaping and being shaped by our workplaces New ways of assessing a company's health

3/26/2021 • 15 minutes, 4 seconds

GABA Meditation with Adam Martin

"When I was a boy, I could often be found atop of the tallest tree..."Today, Adam Martin takes us into the magical kingdom of GABA to can experience the beauty and genius of Adam’s soundscapes first hand and sit still with the antidote to the velocity of modern life. So instead of filling your brain with new info, let us fill it with sounds and calm, and normal service will resume next week.

3/23/2021 • 17 minutes, 23 seconds

Mindfulness and High Performance with Adam Martin

Adam Martin wants to tickle your gamma-aminobutyric acid receptor. The podcast-pro-turned-mindfulness-expert swapped a faced paced career in tech for poetic meditation and binaural beats.Today, Adam Martin invites us into the world of GABA, the neurotransmitter, the name of his podcast, and the emblem of his philosophy. We discuss how meditation and mindfulness can help calm a busy mind, and hear his unique perspective on work and creativity.We talk about: Who is Adam Martin? The highs and lows of a globetrotting tech career What is GABA and how does it work? The power of the human voice Why you can't hack meditation Caring for your brain by caring for your gut Forget everything you know about meditation!

3/19/2021 • 16 minutes, 24 seconds

10 Pillars of Braincare

It's Brain Awareness Week! A week where institutions all over the world promote the amazing work they're doing to look after our most valuable asset: our brains.This week, we're sharing our 10 Pillars of Braincare! These principles have been developed by the Heights team over the past couple of years. We've written over 150 newsletters based on scientific journals and research, performed interviews with over 100 of the world's leading experts, and received a whole load of customer feedback, and now we're sharing what we've learned with you!

3/17/2021 • 9 minutes, 50 seconds

Going From Distraction To Action with Nir Eyal

Nir Eyal wants to add a little mindfulness to mindless behaviour. In a very meta way, the behavioural engineer learned how to boost his productivity through the 5 years process of writing the best-seller Indistractable: How to Control Your Attention and Choose Your Life.Today, Nir Eyal explains the benefits of inserting effort and friction between us and our distractions. We discuss how to flip your distraction into action, why you should throw away your to-do list, and how to tame the beast that is your email inbox!We talk about: How smoking cessation strategies help us to break bad habits Inserting mindfulness into mindless behaviour Internal and external triggers The antidote to impulsiveness if forethought The 80-20 rule for your email box Why to-do lists destroy productivity!

3/14/2021 • 15 minutes, 19 seconds

How To Be Productive with Nir Eyal

Nir Eyal knows how to hack your behaviour. The author and behavioural engineer has spent his career designing products that keep users hooked, but now he's on a different mission: busting distraction.Today, Nir Eyal shares his expert advice on how to control your attention and choose your life. We discuss how society forms our behaviour, the extraordinary power of tech companies, and how and why you can get intentional with your time.We talk about: Distraction and traction Is digital technology destructive? Your new favourite superhero! How to hone your identity for lasting change Using social media on your own schedule, not the tech companies Being frivolous with intent How to hack your habits

3/12/2021 • 14 minutes, 26 seconds

The Impact of Criminalising Drugs on Our Brains with Dr. Carl Hart

Dr. Carl Hart wants us to rethink our relationship with drugs. The professor of neuroscience and psychology at Columbia University and author of Drug Use For Grown-Ups is a frequent commentator on the dearth of negative outcomes that drug prohibition has cause on our society and us as individuals.Today on The Braincare Podcast, Dr. Carl Hart discusses how the war on drugs has caused pain for many while lining the pockets of a few. Plus, he shares his thoughts on staying mentally and physically healthy while engaging in drug use.We talk about: Who are the real casualties of the war on drugs? Prohibition, panic and anxiety Why progressives use drugs as a scapegoat Removing the shame and fear from drugs Keeping healthy on opiates Hydration and amphetamine use Countering physical effects of drug use with nutrition and exercise

3/7/2021 • 12 minutes, 47 seconds

The Science of What Drugs Do with Dr. Carl Hart

Dr. Carl Hart wants us to rethink our relationship with drugs. The professor of neuroscience and psychology at Columbia University is known for his research in drug abuse and drug addiction, and his highly polemicising view on so-called 'illegal' substances.Today on The Braincare Podcast, Dr. Carl Hart makes the case for normalising drug use for adults, from cocaine and amphetamines to opiates. We discuss the processes that happen in our brain on these substances, and why he believes society needs to allow us the freedom to choose.We talk about: Why are psychedelics more accepted than other drugs? Your brain on cocaine, amphetamines and opiates Positive effects of drug use Illegality vs. pharmacology Dr. Hart's approach to drug taking Why are drugs illegal if alcohol isn't? The problems with drug impurity

3/5/2021 • 14 minutes, 16 seconds

Dan's Burnout Story

One day 6 years ago, Dan Murray-Serter just couldn't get out of bed. He had to call in sick from running his fast growing company and face a beast, the likes of which he'd never seen before: burnout. The phenomenon of burnout has been well documented in recent years, but back then nobody was really talking about it.On this Braincare mini episode, Dan shares his personal experience with burnout, and how three weeks of mandated rest at home led him to some important conclusions.

3/3/2021 • 4 minutes, 48 seconds

Food Habits to Help You Sleep with Dr. Sophie Bostock

Dr. Sophie Bostock says you might need to quit those child-free late dinners. The sleep evangelist and renowned sleep coach works with individuals and teams to fine-tune their brains and bodies, all in the search for those often-elusive Zs.Today on The Braincare Podcast, Sophie shares her thoughts on recent scientific research on the link between nutrition and good sleep. She explains how to know if your sleep issues have a nutritional or biological cause, plus we discuss which diets and supplements look promising, and which are best ditched!We talk about: The Mediterranean diet and your gut Which vitamins can improve sleep? Melatonin: the hormone of darkness The rules of hydration What and WHEN to eat What is sleep efficiency? Daily habits for better sleep Does having children affect your sleep long term?

2/28/2021 • 14 minutes, 36 seconds

Sleeping with Stress with Dr. Sophie Bostock

Dr. Sophie Bostock wants you to know one thing: sleep is crucial, and most of us aren't getting enough. The expert and evangelist on all things sleep is best known for her enlightening talks, content, and coaching that boosts well-being and performance.Today on The Braincare Podcast, Sophie shares her thoughts on the triple-whammy of collateral effects of the pandemic on our sleep. We explore what's happening to our amygdala when we wake up in the middle of the night, and how to regain control with some thorough sleep hygiene.We talk about: Why Sophie's hunt for happiness lead to the science of sleep How do lockdowns affect our sleep? Circadian rhythms and WFH What is sleep pressure? Anxiety and late-night wakefulness Tips for calming down your amygdala Reclaiming the last hour of your day

2/26/2021 • 13 minutes, 43 seconds

Technology and Mental Health with Dr. Rachael Kent

Rachael Kent is keeping an eye on your technology use! As a lecturer and researcher at King's College, Rachael's PhD and ongoing research examines how digital tech influences our mental and physical health. With three technology-saturated lockdowns under our belts, her work has become more relevant than ever!Today on The Braincare Podcast, Rachael shares her fascinating findings about our increasingly digital-dependent lives. We discuss apps, notifications, and fitness trackers - the good, the bad and the ugly - and the fine line between helpful and coercive tech.We talk about: Leisure and labour with digital devices What is toxic productivity? Living lockdown lives online How to get intentional with tech Data acquisition and self-worth Fitness tracking apps - friend or foe? Digital detoxing

2/21/2021 • 13 minutes, 31 seconds

Deep Work vs. Deep Play with Alex Pang

Alex Pang wants you to start taking longer lunch breaks. The author of The Distraction Addiction, Rest, and Shorter: Work Better, Smarter and Less extols the virtues of dedicated rest as an antidote to the frustrations of high-achievers.Today on The Braincare Podcast, Alex shares his thesis on deep work vs. deep play. He explains why training yourself in active skilled rest catalyses new creativity, how societal attitudes to breaks need to change, and why lifelong hobbies can actually complement our work lives!We talk about: Deep work and flow Why the most restorative rest is active Learning deep play with the mindset of a Buddhist monk Why lifelong hobbies aren't competitors to work Mountaineering means different things to different people... Why we need to bring back lunchbreaks Collective action for self-care

2/19/2021 • 14 minutes, 33 seconds

Dan's Story

4 years ago, Dan was really happy and living his best life. He was about to get married, his mum had just recovered from cancer, he was the CEO of an award-winning tech company with his best friend Joel, and he was healthy... or so he thought.On this Braincare mini episode, Dan shares his personal battle with anxiety and insomnia, and how it triggered his deep-dive into the world of nutrition and brain care.

2/17/2021 • 4 minutes, 39 seconds

How More Rest Makes Better Work with Alex Pang

Alex Pang wants you to nap more. The founder of The Restful Company and visiting academic at Stanford University, has written numerous successful books that explore the powerful connection between peak performance and rest.Today on The Braincare Podcast, Alex explains why successful high-performers actively seek rest - from Beethoven to Barack Obama. We learn why napping isn't just for pre-schoolers, how Salvador Dali exploited his creative subconscious, and why we can actually get more work done by doing less.We talk about: Do long hours and overworking equate to achievement? Deliberate rest What happens in your brain during downtime? Your creative subconscious Why does inspiration come to us in the shower? Good news for frequent nappers Serious hobbies - distractions or productivity powerhouses? Passive and active rest

2/14/2021 • 14 minutes, 55 seconds

The Power Hour with Adrienne Herbert

Adrienne Herbert wants you to get up at 5am! The leading wellness professional, author, speaker and host of the Power Hour podcast is an advocate for starting your day with a non-negotiable hour of self-focus. So, what's so transformative about her mornings that they stop her reaching for the snooze button?Today on The Braincare Podcast, Adrienne explains her peak performance philosophy that makes seemingly insurmountable challenges totally obtainable. We discuss ruthless routine and prioritisation, cultivating healthy habits, and how an extra hour in the morning can catalyse the change you want to see in your life.We talk about: Adrienne's 5.30am power hour What wellness is, and what it isn't The busy-ness misconception Learning to prioritise Balancing training and recovery, for body and brain Habit-forming AKA how to set yourself up for success How to curate your own Power Hour

2/12/2021 • 14 minutes, 15 seconds

Self Care IS Brain Care with Adrienne Herbert

Adrienne Herbert is a professional encourager. The leading wellness professional, TEDx speaker and host of the Power Hour podcast is a multi-hyphenate voice of motivation. Adrienne knows how to help people reach their high performance potential, because she herself does it on the reg!Today on The Braincare Podcast, Adrienne shares her thoughts on self-care. As a high achiever, she explains why it's less about zen, crystals and woo-woo and more about Marie Kondo-ing your life.We talk about: What is the blueprint for high performance? Misconceptions about the multi-hyphenate life Adrienne's personal story about why self-care is so important Does work-life balance exist? Taking extreme ownership of your health Wellness and the mainstream Why you need to create white space Tips for self-care from the inside out

2/7/2021 • 14 minutes, 39 seconds

Fighting your Inner Critic with Emma Gannon

Emma Gannon says a little self-criticism goes a long way. From self-help books to self-confessed perfectionism, the best-selling author and host of Control Alt Delete podcast has learned how stand up to her inner troll!Today on The Braincare Podcast, Emma shares her insights on the most boisterous internal voice of all - the inner critic. Discover how to quieten obsessive negative thoughts, how to stop getting in your own way, and ways to find freedom through self-investigation.We talk about: The compassionate friend, the decision-maker, the amygdala and the inner critic Where does self criticism come come? Internal and external comparison When is it time to address your inner critic? Why a little self-doubt may be a good thing Reassessing our markers for success The benefits of mindfulness

2/5/2021 • 11 minutes, 25 seconds

Self Sabotaging with Emma Gannon

Emma Gannon wants you to stop getting in your own way. The life and experiences of the podcaster and best-selling author have led her to become somewhat of an expert on the art and science of self-sabotage.Today on The Braincare Podcast, Emma tells us about her fascinating conversations with psychologists, experts, and therapists that culminated in her book Sabotage. We discuss why we internalise negative thoughts, the joys of the multi-hyphenate life, and tips to address your inner saboteur.We talk about: The four types of self-sabotage Why do we ruin our own days? How to talk to yourself What is the multi-hyphenate approach? Getting out of your comfort zone Top tips to stop self-sabotage

1/31/2021 • 13 minutes, 45 seconds

Paralysed to SAS - Mind over Matter with Esmée Gummer

Esmée Gummer wants you to train for your mindset. And she should know! The renowned personal trainer has accomplished a slew of impressive feats, from climbing Mt. Kilamajaro, to competing on SAS Who Dares Wins and even conquering ultra-marathons.Today on The Braincare Podcast, Esmée shares the motivational mindset hacks to help you conquer just about anything! We talk mind over matter, incremental progress, and why you can tell a lot about a person from a 1-minute plank.We talk about: Esmée's experience on SAS Who Dares Wins Why we all need to start saying yes more How mindset can overcome physical restraints Why aesthetic goals can hold you back What can Esmée deduce from your 1-minute plank? Identifying training that works for you Serendipity - why everything happens for a reason

1/29/2021 • 14 minutes, 23 seconds

Building a Positive Mindset with Esmée Gummer

Esmée Gummer doesn't back down when faced with a challenge. The star of Channel 4's grueling show SAS: Who Dares Wins built her personal training empire from the ground up, a journey that began when she was told she would never walk again.Today on The Braincare Podcast, Esmée shares her inspiring story. We learn why mindset is key to overcoming adversity, and why, when life gets hard, it's not your body that pulls you through, but your brain.We talk about: The routine operation that changed Esmée's path Why it's important to sit with your fears Nursing your inner child Overcoming negative thoughts Why comparison is the killer of joy Training for your mindset, not your weight goals

1/24/2021 • 15 minutes, 26 seconds

Building an Olympic Winning Mindset with Kelly Holmes

Dame Kelly Holmes' career is a lesson in dedication. The universally loved icon of British athletics carved out her own space in the sport, culminating in her mighty double Gold Medal-winning performance in the Olympics in Athens 2004.Today on The Braincare Podcast, Kelly gives us a unique look at the inner workings of her champion mindset. We hear about the lifelong project of cultivating physical and mental health, approaches to performance anxiety, and the peculiar portaloo superstition that got her through the Olympic finals in Athens!We talk about: Was Kelly Holmes always destined to be a winner? The pros and cons of the champion mindset How to prepare yourself mentally and physically for success "This is just another day" - gaining perspective on personal challenges Does mental health always follow physical peak performance? Talent is nothing without commitment Breathing techniques for performance anxiety Kelly's championship superstitions and rituals

1/22/2021 • 15 minutes, 19 seconds

Success and Mental Health with Dame Kelly Holmes

Dame Kelly Holmes knows the highs and lows of elite sport better than most. The double Olympic Gold Medal-winning athlete and national treasure has spent her career smashing championships. But, as she explains, it can be pretty lonely at the top.Today on The Braincare Podcast, Kelly candidly shares her personal story about the toll of success on mental health. We discuss how attitudes to mental illness have evolved, how she built resilience and the importance of community in self-care and healing.We talk about: The mindset of a world champion Pressure and expectation in elite sports Different manifestations of self harm Resilience and hope: coming back from injury Why managing mental health is a lifelong commitment Kelly's daily self-care practices

1/17/2021 • 16 minutes, 21 seconds

Perfectionism with Dr. Thomas Curran

Dr. Thomas Curran can spot a real perfectionist a mile off. As a psychologist and lecturer at LSE with a broad body of work on personality characteristics, Tom's recently turned his scientific approach to perfectionism: where it comes from, how it impacts our lives, and why we've recently seen a boom in cases.Today on The Braincare Podcast, Tom explains why high standards and goal-setting do not a perfectionist make! We explore how to know if you're a perfectionist, the impact of deteriorating self-image on our mental health, and why everyone you interview for a job claims to have the same flaw.We talk about: The three types of perfectionism Are there any benefits to perfectionism? Job pressure in a highly competitive society Isn't it good to set goals? Cyclic self-criticism and self-defeat The link between perfectionism and mental health Overcoming setbacks The power of vulnerability

1/15/2021 • 15 minutes, 58 seconds

The Science of Burnout with Dr. Thomas Curran

Dr. Thomas Curran says there's more to burnout than exhaustion. As a psychologist and lecturer at LSE's Department of Psychological and Behavioural Science, Tom's research looks at the societal triggers of personality traits and their impacts on our mental health.Today on The Braincare Podcast, Tom shares his insights on what appears to be a thoroughly modern problem: burnout. We explore the universal symptoms of this highly individual psychological phenomenon, and why the gig economy could be pouring petrol on the fire.We talk about: Early warning signs of burnout Physical effects of mental fatigue Millennials and the gig economy Does burnout only happen in the workplace? Pre-emptive self-care: nutrition and exercise How the pandemic exacerbated the phenomenon What does burnout tell you about your job?

1/10/2021 • 14 minutes, 30 seconds

Aesthetics vs. Health with Sophie Medlin

Sophie Medlin wants you to scrutinize the ingredients of that diet lollipop you bought on Instagram. During her 13 year career as a renowned dietician and nutritionist, Sophie's charted the rapidly shifting perceptions of aesthetic beauty and the impact that has on mental and physical health.Today on The Braincare Podcast, Sophie shares her wealth of knowledge on the disastrous consequences of our quest for physical perfection. We discuss the perils of distorted body image, the proliferation of pseudoscience on social media, and why we're now seeing an avalanche of disordered eating issues in men.We talk about: Encouraging body positivity without promoting obesity Surely setting health goals can't be a bad thing? Damaging aesthetics narratives Disordered eating in men and women The shifting perceptions of Instagram vs. reality Physical ramifications of low body fat percentages What does physical health really look like?

1/8/2021 • 15 minutes, 44 seconds

How Can Plant-Based Diets Affect Your Mental Health with Sophie Medlin

Sophie Medlin will change the way you think about your diet. As a Practicing Consultant Dietitian and Chair of the British Dietetic Association for London, Sophie's no stranger to the delicate topic of strict diet regimes and the controversy around challenging erroneous beliefs.Today on The Braincare Podcast, Sophie explains the science behind the potential nutritional deficiencies linked to some of today's most popular diets. Host Dan Murray-Serter shares his personal journey with veganism and mental health, and we get the bottom of Miley Cyrus' mysterious brain fog.We talk about: Is there a link between veganism and mental health issues? How to take on Veganuary and come out stronger than ever The problem with Omega 3s Brain fog: it's real Nutritional deficiencies in veganism and vegetarianism The real cost of rigid diet rules How can supplements enhance plant-based diets?

1/3/2021 • 17 minutes

How to End Mental Illness with Dr. Daniel Amen

Dr. Daniel Amen believes we can end mental illness. The world-renowned psychologist and author has been a life-long warrior in advocating the use of brain imaging to study mental illness. His pioneering work has helped progress scientific understanding of the crossover between physiology and psychology, and he shares some of those insights today.On today's Braincare Podcast, Dr. Daniel Amen shares the personal story that accelerated his investigation into brain imaging and mental health. We discuss the impacts of brain trauma, toxic substances, and nutrients on our mental health, and why loving our brains could lead to the end of mental illness.We talk about: The extraordinary links between brain injury and homelessness What's the risk of moderate alcohol use? Mental health misdiagnosis The 11 preventable or treatable mental health risk factors How diabetes, obesity and hormone disorders impact our brains Can nutrients improve your brain health?

1/1/2021 • 15 minutes, 3 seconds

Overcoming Anxiety, Trauma and Grief with Dr. Daniel Amen

Dr. Daniel Amen knows just how powerful a healthy brain is. As one of the world's best-known psychologists and authors at the intersection between neuroscience and psychology, he's performed an enormous amount of brain scans to understand what's going on in our heads during our most challenging moments.On today's Braincare Podcast, Dr. Daniel Amen shares his insights on overcoming anxiety, trauma, and grief. We discuss the very real implications of stress on our brain function and why good brain hygiene is imperative. Plus, Dr. Daniel Amen shares actionable practices to combat anxiety that you can start today!We talk about: What is brain reserve? Your brain during the pandemic Habits and practices for overcoming anxiety How can a healthy brain help you to withstand stress? PTSD and post-traumatic growth The power of diaphragmatic breathing The first steps for coming to terms with grief

12/27/2020 • 13 minutes, 11 seconds

Useful Thinking with Mo Gawdat

Mo Gawdat wants to help you regain control of your thoughts! The former CBO at Google, author, happiness guru, and serial entrepreneur, solves problems for breakfast, and he's here to share his intriguing concept of useful thinking.On today's Braincare Podcast, we discover where negative and thoughts come from, how they develop and take seed, and what you can do to regain control. Plus, learn why experiential thinking can deliver a healthy dose of much-needed reality.We talk about: What is useful thinking? Problem-solving for peace of mind How to stop incessant thoughts The importance of separation and schedule Positive and negative reinforcement Why we rush to chastise ourselves 3 brain-related happiness tips

12/20/2020 • 14 minutes, 47 seconds

How to Train Your Brain to be Happy with Mo Gawdat

Mo Gawdat wants to make the world a happier place. When faced with one of the most emotionally devastating life events imaginable, the former Chief Business Officer at Google founded the One Billion Happy movement to bring collective emotional liberation to the masses. **On today's Braincare Podcast, we hear how Mo's personal story lead to his life's work investigating powerful human emotions, and how acknowledging causality can free us of guilt, and why you should make happiness a priority.We talk about: Why is happiness important? Mo Gawdat's flow chart for mapping emotions Thoughts on emotional embodiment The physical ramifications of unhappiness How much of our feelings are conditioned by external forces? Why our brains are the keys to unhappiness

12/18/2020 • 14 minutes, 22 seconds

How Our Brains Process Sound with Professor Sophie Scott

Sophie Scott CBE is a professor of good vibes! The Director of Cognitive Neuroscience at UCL is an author, TED talker, and expert on sound, neuroscience, and the weird and wonderful things that happen between your ear and your brain.Today, on the most meta of Braincare Podcasts, we learn about the bombastic biology of vibrations and electrical signals that help our brains to process sound and discover the astounding physiological responses of listening to the music that we love.We talk about: How your brain turns vibrations into electricity Babies and the rhythm of language What's happening when we're simultaneously listening and thinking? Root psychological causes of some types of tinnitus What makes certain sounds set your teeth on edge? The power of curating different auditory environments

12/13/2020 • 16 minutes, 3 seconds

How Laughter is Good for Your Brain with Professor Sophie Scott

Professor Sophie Scott CBE wants to tickle your neurons! The Director of Cognitive Neuroscience at UCL is an author, TED talker, and stand-up aficionado who's spent her career investigating the power of a good knee-slapper, and what exactly happens when we laugh.On today's Braincare Podcast, we explore laughter, one of the most powerful non-verbal expressions of emotion, and why it's about a lot more than humour. Sophie shares insights on stress-induced laughter, what it can tell you about the state of your relationships, and why we rarely laugh alone.We talk about: Your brain on comedy What is laughter really a physiological response to? Darwin's thoughts on laughter Why do we laugh less on our own? Why Roman jokes are so terrible Where is your brain's ticklish bit?

12/11/2020 • 18 minutes, 4 seconds

The Science of Manifestation with Dr. James Doty

Dr. James Doty wants you to conjure the life of your dreams. The Stanford University neurosurgeon, author, and mate of the Dalai Lama, the Pope, and Desmond Tutu (despite being an Athiest) knows a thing or two about manifestation!On today's Braincare Podcast, Dr. James Doty explains the incredible results of manifesting your intention with all of your senses. Plus, he explains how seemingly serendipitous moments of good fortune are linked to our self-actualisation practices.We talk about: How can you manifest your intentions with all of your senses? Manifestation and the subconscious mind Extraordinary connections: why you should never take people for granted Neuroplasticity and manifestation Mind over matter: how to change your fate What one thing do all spiritual leaders have in common?

12/6/2020 • 10 minutes, 27 seconds

The Science of Compassion and Brain Health with Dr. James Doty

Dr. James Doty is on a quest for compassion. He's a leading neurosurgeon, founder of the Center for Compassion and Altruism Research and Education at Stanford University, and an all-round wonderful human who has dedicated his studies to unraveling the surprising science of compassion and brain health.On today's Braincare Podcast, Dr. James Doty shares the origin story of his obsession with compassion: a mindfulness technique in a magic shop! We discuss the incredible power of human intuition and the effects of mindfulness practices on neuroplasticity and physiology.We talk about: Your brain on compassion What's going on in your sympathetic nervous system? The neuroscientist's angle on self-affirmation and care The Buddhists have it sussed: why mindfulness works Internal conversations and the power of positive thinking Why human connection is irreplaceable

12/4/2020 • 15 minutes, 25 seconds

How to Stop Negative Self-Talk with Jay Shetty

Jay Shetty wants you to sit with your negativity. The hugely popular social media influencer and author of Think Like A Monk has seen how negative self-talk can blight even the most zen of lifestyles. Negativity is part and parcel of existence, how can we deal with it productively?On today's Braincare Podcast, Jay explains why negative self-talk of our inner saboteur can cast a shadow on our lives. He shares his spot-stop-swap methodology to engage with that voice and flip its consequences so that you can proactively seek a peaceful life.We talk about: Ways to identify negative self-talk Should you trust your inner narrative? The spot-stop-swap methodology Can we manipulate our own emotions for good? Journalling and the power of words writ large Actionable advice for boosting self-esteem

11/29/2020 • 11 minutes, 28 seconds

How to Cultivate a Positive Mindset with Jay Shetty

Jay Shetty wants you to get specific about gratitude. Jay is a former monk and a formidable social media influencer with millions of fans and billions of views on his inspirational videos. Jay developed his holistic mindset during his continual evolution - from monk life to manager life to media life.On today's Braincare Podcast, Jay Shetty explains the fundamentals of cultivating a positive mindset. He explains how, by embracing the amazing plasticity of the mind, we can rid ourselves of limiting beliefs and cultivate positive practices that open up new worlds of possibility.We talk about: What are limiting beliefs and how can we get rid of them? Weekly positive practices to cultivate a positive mindset The power of specific gratitude Meditation is for the bold: how to sit with your thoughts The joyous consequences of learning something every day Tools to process sorrow or sadness

11/27/2020 • 15 minutes, 32 seconds

Expanding Space and Time in your Mind with Ed Cooke

Ed Cooke is disrupting the space-time continuum. The Grandmaster of Memory spent the majority of the first lockdown throwing experimental online parties with one goal in mind: with your perceptions. On today's Braincare Podcast, Ed Cooke explains how our memory alters our perception of time resulting in a mirror relationship between memory and experience. While traumatic memories might take up a lot of space, good memories might be compressed. But what if we could change that?We talk about: How can we speed up or slow down our perception of time? Why pleasurable memories can seem fleeting The reason why parties featuring location changes are remembered best The link between sound and cognitive ability How your WFH set up can dramatically change your productivity The link between engagement and enjoyment

11/22/2020 • 11 minutes, 4 seconds

How To Remember Anything with Ed Cooke

Ed Cooke will never forget your birthday. As a Grandmaster of Memory, Ed Cooke flexes his memory muscle on the daily. He's won countless competitions, memorised the first few books of Paradise Lost, and spent the majority of the lockdown throwing experimental online parties. On today's Braincare Podcast, Ed Cooke we discuss why we have trouble remembering things, and why memory is the polar opposite of perception. Plus, how to deck out your memory palace with evocative imagery that will make remembering anything a breeze!We talk about: Why do we forget people's names? The differences between remembering events and detailed lists Do mnemonics really work? Memory palaces: why it's still the best technique out there Why imagination is fundamental to memory What's Anthony Costa from Blue got to do with the Heights ingredient list?

11/20/2020 • 15 minutes, 53 seconds

Gender and Mental Health with Gina Rippon

Gina Rippon thinks society has a lot to answer for. The author of The Gendered Brain myth lives to debunk neuroscientific sexism, but when it comes to the societal impact on our mental health she says the evidence is writ large. On today's Braincare Podcast, Gina Rippon brings her wisdom to one of the places where brain health does differ according to gender - mental illness. If male and female brains are so similar, then what causes mental illnesses to manifest differently in men and women?We talk about: Why are certain mental illnesses linked predominantly to one gender? Self-esteem as a powerful driver in the brain How are genetics linked to eating disorders? Society and the gender brain gap What are the perils of perfectionism? Parkinsons is more prevalent in women, and Alzheimers in men

11/15/2020 • 10 minutes, 27 seconds

The History of the Myth "The Gendered Brain" with Gina Rippon

Gina Rippon wants to debunk the gendered brain myth. In fact, she literally wrote the book on it. Gina was the Head of Neuroimaging at Aston University Centre for Cognitive Neuroscience where she spent her days studying brain imaging to reach some groundbreaking conclusions. On today's Braincare Podcast, Gina Rippon takes us on a whistlestop tour of the gendered brain myth, from the skewed metrics and willful ignorance of early neuroscientists, through Darwin's cognitive dissonance, right up to the neurosexist misconceptions that still impact science today.We talk about: What is the gendered brain myth? Rewriting evolution: even Darwin was susceptible to a little cognitive dissonance Do male and female brains actually differ? How did gender discrimination cloud neuro-scientific discovery Neuro-trash and neuro-sexism How 21st Century neuroscience debunks the gendered brain myth

11/13/2020 • 13 minutes, 5 seconds

5 Minute Hacks for a Healthier Brain with Dr Rangan Chatterjee

Dr. Rangan Chatterjee can change your life in just 5 minutes a day! At his medical practice, Dr. Chatterjee has seen his fair share of patients who find it a challenge to break habits and get healthy. On today's Braincare Podcast, the author of Feel Better in 5 shares tried and tested exercises that will boost your brain health. From mindfulness and meditation to kettlebells in your kitchen, and even a boogie in the living room - we hear how to pick up good habits AND make them stick.We talk about: How to start a new routine and stick to it Creatives ideas for home workouts Simplicity and consistency Why you don't always need a 1 hour jog The powerful mental effect of spending 5 minutes in nature Why choosing activities you like supercharges your results

11/8/2020 • 14 minutes, 10 seconds

How To Manage Stress with Dr. Rangan Chatterjee

Dr. Rangan Chatterjee knows why you're stressed! By day, Dr. Chatterjee is a practicing GP which brings him up close and personal with the ramifications of stress on the human body and mind. By night, the host of the #1 podcast in Health and Wellness shares his wealth of knowledge with the masses. On today's Braincare Podcast, we learn how the extraordinary pressures of this modern life are wreaking havoc on our central nervous systems (yikes!). Plus, how you can be the architect of your own health!We talk about: Why do we feel stressed? The physiological effects of stress The stimulus responses we share with our ancestors What are micro and macro doses? The ways our bodies tell us we're nearing our stress threshold Daily practices for reducing stress

11/6/2020 • 16 minutes, 8 seconds

Adolescent Psychology and Unconscious Bias with Dr. Daniel Emina

Dr. Daniel Emina has unlocked the mysteries of the adolescent brain! Mood swings, risky decisions, and an explosion of neurons firing: as a double-board certified psychologist, Dr. Daniel's studied it all and lived to tell the tale. On today's Braincare Podcast, Dr. Emina explains adolescent identity formation, the limbic brain, and why adolescents are hard-wired to seek out short-term rewards.We talk about: Your brain on video games: triggering dopamine on mass! Why novel-seeking behaviour can get us into trouble The science behind wanting to stand out from the crowd Dealing with teenage mood swings Societal reinforcement of prejudice How to discuss bias with teenagers

11/1/2020 • 15 minutes, 22 seconds

Child Psychology and Unconscious Bias with Dr. Daniel Emina

Unconscious bias takes root from an incredibly early age. Nigerian-born, California-living, Dr. Daniel Emina is a double board-certified child, adolescent and adult psychologist who spends his days treating brain-health-related conditions. On today's Braincare Podcast, Dr. Emina explains when and why the first signs of prejudice are formed in our brains, and how to approach conversations about bias with children.We talk about: The stages of childhood cognitive development Where trust and mistrust come from Manifestations of bias and how to spot them The society hierarchy of the playground Choosing toys and books to break down bias How to have open discussions about race with children

10/30/2020 • 15 minutes, 51 seconds

How To Love Food, Guilt Free with Rhiannon Lambert

Rhiannon Lambert says we're all on a food journey. Rhiannon is registered nutritionist and master practitioner who works with eating disorders, obesity, risks and prevention. Despite the different manifestations of these conditions, they all stem from the same place: our mental health relationship with food.We talk about: Where food guilt comes from Why you CAN have your baguette and eat it too! Journaling tips to banish your inner diet police The best ways to hold yourself accountable Readdressing your food guilt with social eating

10/25/2020 • 11 minutes, 52 seconds

Our Mental Health Relationship With Food with Rhiannon Lambert

Rhiannon Lambert says we're all on a food journey. Rhiannon is registered nutritionist and master practitioner who works with eating disorders, obesity, risks and prevention. Despite the different manifestations of these conditions, they all stem from the same place: our mental health relationship with food.We talk about: The food stories we tell ourselves How our upbringing affects our relationship with food Why your blood-brain barrier loves a carb-protein combo How good fats boost our happy hormones Advice for feelings of anxiety around food Why our mental health relationship with food is about more than nutrition

10/23/2020 • 16 minutes, 5 seconds

WTF is Neuroplasticity? with Dr. Tara Swart

Neuroscientist Dr. Tara Swart wants you to mould your own brain! As a doctor of psychiatry with a PhD in neuropharmacology, she's spent years up close and personal with our grey matter. So, can we actively change our brain function?On today's Braincare Podcast, we lift the lid on neuroplasticity, discover how you can build new neural pathways, and potentially answer the brain function nature-nurture argument once and for all!We talk about: What does neuroplasticity actually mean?! Is cognitive function genetic? Neuroplasticity in action: oxytocin production in new fathers Why your late-30s and early-40s is crunch time for brain health The double returns of enjoyable brain-boosting activities The 3 mechanisms for inducing neuroplasticity

10/18/2020 • 11 minutes, 52 seconds

Nutrition and Neuroscience with Dr. Tara Swart

Neuroscientist Dr. Tara Swart knows all about your hungry, hungry hippocampus. She's a medical doctor of psychiatry, the international best-selling author of The Source, a senior lecturer at MIT, a TED talker, a leadership coach, and now, we're proud to say, Chief Science Officer at Heights!Today, we discuss the incredible effect of nutrition on our brains. If you haven't got a PhD in neuropharmacology, fear not! Tara does, and she condenses her insights into a deliciously moreish Working In.We talk about: Your brain on food Sustainable, fish-free ways for getting enough Omega 3s Why you shouldn't let your gut bacteria rule your life Non-negotiable nutrients for vegans and vegetarians Antioxidants, and why you might need to skip the smoked salmon

10/16/2020 • 15 minutes, 6 seconds

The Sinful Brain with Stephen Fry

Stephen Fry is a glutton for sin. His podcast "7 Deadly Sins" promises to poke, prod, pry and provoke sin and its myriad manifestations in the modern world. On today's Braincare Podcast, Stephen invites us to indulge in a little bit of sinful self-reflection. We've evolved since the hunter-gatherer era, but are our brains' reward centres any more developed?We talk about: Stephen Fry's favourite sin of all! The dichotomy of finding pleasure on the path to temptation Reward and punishment cycles How pride and gluttony manifest in the modern world How tech innovation could be the antidote to societal greed

10/11/2020 • 12 minutes, 50 seconds

Living With Mental Health Disorders with Stephen Fry

Stephen Fry needs no introduction. His extraordinary life has been spent pushing boundaries - as an actor, writer, comedian, and mental health awareness advocate. On today's Braincare Podcast, Stephen shares his experience with bipolar disorder, how he came to terms with his diagnosis, and why he felt compelled to share his story in the Emmy award-winning documentary Stephen Fry: The Secret Life of the Manic Depressive.We talk about: Living with bipolar disorder diagnosis Coping mechanisms and self-care How physical health can affect mental health Ways to help loved ones suffering with their mental health

10/9/2020 • 14 minutes, 18 seconds

Intelligence with Stephen Fry

Stephen Fry is regarded as one of the UK's brightest brains. He's a prolific writer and actor who can apply his shrewd analysis and razor-sharp wit to just about any subject. So how does he keep his mind curious? On today's Braincare Podcast, Stephen shares his thoughts on intelligence of every shade - cognitive, mathematical, poetic - down to the very tautology of the word, and where he falls on the nature-nurture divide. We talk about: Whether upbringing shapes our future intelligence The difference between intelligence and wisdom The privilege of not-knowing and the Dunning–Kruger effect How our attitude to learning can impact our intelligence

10/9/2020 • 10 minutes, 49 seconds

Introducing The 'Braincare' Podcast

Launched on World Mental Health Day, 2020 - welcome to the Braincare PodcastCheck us out at www.yourheights.com or @yourheights on social media and I'm @danmurrayserter on everything too.

9/30/2020 • 2 minutes, 57 seconds