Welcome to Part 2 of our in-depth review of Grant Bosnick's 'Tailored Approaches to Self-Leadership.' In this episode, we delve into the significance of hydration for brain health, discovering 'aha' moments through creative insights, and the influential power of expectations on our well-being and success. We also explore the neuroscience behind staying mentally strong and regulate emotions effectively through improved sleep patterns. Join us as we unravel these fascinating research-backed strategies to enhance your...
Welcome to Part 2 of our in-depth review of Grant Bosnick's 'Tailored Approaches to Self-Leadership.' In this episode, we delve into the significance of hydration for brain health, discovering 'aha' moments through creative insights, and the influential power of expectations on our well-being and success. We also explore the neuroscience behind staying mentally strong and regulate emotions effectively through improved sleep patterns. Join us as we unravel these fascinating research-backed strategies to enhance your self-leadership skills.
Welcome back to SEASON 13 of The Neuroscience Meets Social and Emotional Learning Podcast, where we connect the science-based evidence behind social and emotional learning and emotional intelligence training for improved well-being, achievement, productivity and results—using what I saw as the missing link (since we weren’t taught this when we were growing up in school), the application of practical neuroscience. I’m Andrea Samadi, an author, and an educator with a passion for learning and launched this podcast 6 years ago with the goal of bringing ALL the leading experts together (in one place) to help us to APPLY this research in our daily lives.
And we will now resume PART 2 of our 4-PART review, to sum up last year, 2024, and our entire year studying one book, Grant Bosnick’s “Tailored Approaches to Self-Leadership: A Bite Size Approach Using Psychology and Neuroscience” that we first dove into with our interview on EP #321[i] the end of January 2024. The goal was that each week, we focused on learning something new, (from Grant’s book) tied to the most current neuroscience research, that builds off the prior week, to help take us to greater heights this year. It honestly shocked me that this series took the entire year. Last week, we began with PART 1[ii] and the first 5 chapters of the book. Today we will review chapters 6-9 of Grant Bosnick’s Tailored Approaches to Self-Leadership.
((On today's EPISODE #356 PART 2 of our review of Grant Bosnick’s Tailored Approaches to Self-Leadership, we will cover)):
✔ EP 327 Chapter 6[iii] “The Hydrated Brain”
✔ EP 330 Chapter 7[iv]“Aha Moments, Creative Insights/the Brain”
✔ EP 333 Chapter 8[v] “Exploring the Power of Expectations”
✔ EP 335 Chapter 9[vi] “The Neuroscience Behind Staying Strong and Clear-Headed”
If you have not yet taken the leadership self-assessment, or if you would like to re-take it to see if the results are different for you than last year, you can click the link here to find the quick test.
Self-Assessment Results 2024 vs 2025
I re-took the assessment for 2025, and did notice some similarities and some differences. See what you notice about yourself. I noticed that pathways 2 and 3 are my high areas of focus this year, and that I can drop pathway 6 from my focus. What about you? If you have a few minutes to spare, take this leadership self-assessment again, and see if you notice any changes in yourself for 2025. Did any of your pathways of focus shift since last year?
REMEMBER: We are either moving forward into growth, or backwards to safety. (Abraham Maslow).
EP 327 Chapter 6 “The Hydrated Brain”
For this episode, I remember wondering how on the earth can we narrow the focus of this topic of health and wellness that Bosnick covers thoroughly in Chapter 6?
Dr. Peter Attia[vii], a Canadian-American physician, known for his medical practice that focuses on the science of longevity, says that “exercise might be the most potent “drug” we have for extending the quality and perhaps quantity of our years of life.”
He created a rule that he thought would help narrow this focus and it was called “Attia’s Rule”[viii] where he suggests that can’t even talk about this topic, unless you have reached a certain level of health yourself. I agree, as this is one area we have been focused on this podcast, and I notice that as I strengthen one area, I lose sight of another. It’s an ongoing quest for balance, and I wouldn’t say I’ve mastered the balance yet.
We dove deep into Attia’s Rule on our EP back in October 2022, “Using Neuroscience to Improve Fitness, Longevity and Overall Health.”[ix]
Dr. Attia says that nutrition and health arguments are a waste of your time until you’ve completed a certain set of criteria. He says don’t bother defending this topic unless you can:
- Dead hang for a minute (try this! I honestly thought I was going to die when I did this 2 years ago). I’m not sure I could do it today with the signs of osteoporosis showing up in my fingers (and noticeable when I type).
- Wall sit for two minutes. (This wasn’t difficult for me the fact that I regularly hit the hiking trails).
- Have a VO2 max of at least 75th percentile for your age group. (Mine is showing 37 right now which was the same as it was in 2022. Interesting that I’m hiking less these days, but have kept the same VO2 max).
I think it’s important to notice just how vast this topic of health and wellness really is.
We mentioned the Top 6 Health Staples[x] on our last episode, that we created back in 2020 when our podcast took a turn towards mental and physical health and wellness, (that we just can’t escape) and I wasn’t surprised to see Stanford Professor Dr. Andrew Huberman post on Twitter/X that he would like to see a Superbowl Commercial promoting healthy habits. The time for mental and physical health is here, and we cannot deny the connection between the two. We met Dr. Bruce Perry on EP 168[xi] where we dove into his famous book What Happened to You, that he co-authored with Oprah, and the last Kindle book I purchased was Gabor Mate’s When the Body Says No: The Hidden Costs of Stress[xii]
When I look back at why I chose to highlight “The Hydrated Brain” I honestly think it was because this topic is so vast.
Hydration is something that might be emphasized with athletes, but it wasn’t something anyone had emphasized with me (unless they were connected to the sports world).
To narrow this topic of health and wellness down a bit, did YOU know that keeping our brain hydrated helps us with:
- Improving concentration and cognition
- Helping to balance our mood and emotions
- Maintaining a good memory
- Boosting our brain’s reaction time
- Increasing blood flow and oxygen to the brain
- Preventing and relieving headaches
- Reducing stress
Grant Bosnick shared with us in this chapter:
“That our brain is 75% water and when our brain is functioning on a full reserve of water, we will be able to think faster, be more focused and experience greater clarity and creativity?” (Chapter 6, Bosnick).
Grant reminds us that “everyone is unique and needs different amounts of water per day (but suggests) an adequate intake for men is roughly around 3 liters (100 fluid ounces) a day, (and) for women it’s about 2.2 liters (74 fluid ounces) a day.
What do you think? Could you improve your water intake? Just by thinking about ways to improve our brain health, we will over time begin to move the needle in the direction of physical health and wellness, which was the concept that Grant wanted us to uncover in Chapter 6. This is just one small idea, (in this HUGE topic) but if we can tackle one idea at a time, we will move in the direction of health and wellness.
REVISIT THIS EPISODE TO REVIEW THIS CONCEPT IN DEPTH
EP 330 Chapter 7 “Aha Moments, Creative Insights/the Brain”
This pathway #3 came out as MEDIUM importance (orange score) for me, alongside mindfulness and flow last year, but this year, this is my second highest pathway of focus. Look to see where pathway 3 showed up for you last year, and if it’s different for you this year.
What I loved about Grant Bosnick’s book is that he opens up chapter 7 with a story of how insight was used by an organization to help solve the problem with the high number of babies that were dying within a month of their birth, specifically in developing countries. This organization he wrote about, solved this specific problem using a thought process that took insight using “materials and human resources that could be used to address this issue” (Chapter 7, Bosnick) by building incubators made out of Toyota cars that were readily available in these developing areas.
Instead of using their analytical mind and thinking “how do we get more incubators to these areas” someone on their team used insight and creativity to come up with the best solution to use the resources they had readily available to them, locally.
So how do we think up these creative ideas? Grant asks us to ponder where we have our best ideas.
- In the shower?
- While exercising?
- At your desk while doing work?
- Just before falling asleep or waking up?
- While walking or hiking?
- While taking with a friend?
Grant suggests that few people will come back with “at their desk while working” since this type of creativity involves breaking away from the analytical, thinking mind, and tapping into our “nonconscious” (Chapter 7, Bosnick) part of our brain.
It was here I had to look deeper into how this type of thinking happens, and I found the fascinating book, The Eureka Factor: AHA Moments, Creative Insight and the Brain by John Kounios and Mark Beeman.
If you want to dive deeper into the science behind insight and creativity, I highly suggest reading this book. I wanted to know HOW to create these “AHA” Moments at will, not by chance and this is what these two cognitive neuroscientists who wrote this book, set out to do. Their goal of writing this book was to “explain how these Eureka experiences happen—and how to have more of them to enrich our lives and empower personal and professional success.” (The Eureka Factor).
In the very beginning pages of The Eureka Factor, we learn that “insight is creative” (Page 9, The Eureka Factor, Kounios and Beeman) and when the authors went on to define “what creativity is” they suggest to not define it (yet) since “everyone intuitively recognizes creativity when he or she sees it” (Page 9, The Eureka Factor, Kounios and Beeman).
I thought back to when we covered “Improving Creativity” on PART 4 of The Silva Method[xiii] on ((“Improving Creativity and Innovation in our Schools, Sports and Modern Workplaces”)) and we tapped into Dr. Andrew Huberman’s research on creativity here. Dr. Huberman explains that “when we see something that’s truly creative, it reveals something to us about the natural world and about how our brains work….It must reveal something that surprises us” for it to be truly creative.
So, going back to The Eureka Factor, John Kounios suggests that “creative insight is not an exotic type of thought reserved for the few. In fact, (he says) it’s one of the few abilities that define our species….most humans—have insights. It’s a basic human ability.” (Page 11, The Eureka Factor, Kounios and Beeman).
While reading further into The Eureka Factor, I came across an image that helped to explain this idea so we can ALL improve our ability to generate new and creative insights that will empower our personal and professional lives.
IMAGE CREDIT: The Eureka Factor (Kounios, Beeman) Page 24
If someone were to ask me “Where do I begin to improve my ability to create NEW insights in my life?” I would say, start here:
STEP 1: Go somewhere quiet and think. We’ve mentioned a few times on this podcast that “Every man has the natural and inherent power to think what he wants to think, but it requires more effort to do so”[xiv] (Wallace D. Wattles). I recently heard Professor Hod Lipson[xv] from Columbia University, speaking about the future with AI, and while his whole presentation was forward-thinking, eye opening and brilliant, what caught my attention the most was when he mentioned that while working with students with AI and robotics, the hardest part for them was to come up with a name for their robot, because he said “it takes a lot of effort to be creative.” Take the time needed for this process.
STEP 2: You might think you are stuck, and like the image suggests in the show notes, you might see a brick wall in front of you, metaphorically speaking, but know that there is always a solution to every problem. You just haven’t figured it out yet. It’s here that I share ways I’ve moved past where I’m stuck, and that’s by using The Silva Method. I’m reminded daily that many of our current listeners found us from the first episode we did with this 4-part series that ended with an episode on “How to Be More Creative and Innovative”. When you feel stuck, take a break.
STEP 3: Keeping your mood positive, break away from where you feel stuck, and do something that makes you happy. It could be going for a walk, or a hike, or playing tennis like the image from The Eureka Factor. Just break away and divert your attention away from the problem. If you are in a meditative state, just be sure to have positive, elevated emotions flowing through you. Looking at the image in the show notes from The Eureka Factor, we see a person playing tennis. You can use whatever method you want here (The Silva Method of Meditation, your own mindfulness practice, going for a walk) or whatever it is for YOU where you access those feelings of calmness and peace.
STEP 4: Be open to new ideas that might pop into your head. Be prepared for ideas that might be completely opposite to how you were originally thinking of solving the problem. We are all different here. Think back to the beginning of this episode, when Grant Bosnick asked us to consider where our creative ideas flow into our minds. Mine come in that time just before I go to sleep, or just as I’m waking up. Others might come in the shower, or while exercising. Be open to NEW ideas coming into your mind, and be ready to write them down.
STEP 5: Know that there is much work going on from your unconscious mind. You’ll will become more self-aware in this process.
Grant Bosnick lists a few inventions that were developed this way, in chapter 7 on Insight, and I found an article that lists “Great Eureka Moments in History: From Issac Netwon to Sir Paul McCartney, (where) inspiration arrived suddenly”[xvi] to help these inventors move forward with their famous AHA Moments.
I personally think it’s amazing how we acquire wisdom. When we suddenly “see” something that escaped us for so long. I can only imagine the room from Grant Bosnick’s opening story when that one person said “why don’t we make incubators out of Toyota cars?” completely shifting what EVERYONE was thinking.
We ended this EP with one of my favorite poems from Stewart Edward White who explains how AHA Moments of Learning can change us forever. He writes:
“Curious how we acquire wisdom!
Over and over again, the same truth
is thrust under our very noses.
We encounter it in action; we are admonished of it;
we read it in the written word.
We suffer the experience;
we gradually assent to the advice;
we approve, intellectually, the written word.
But nothing happens inside us.
Then, one day, some trivial experience
or word or encounter stops us short.
A gleam of illumination penetrates the
depth of our consciousness.
We see! Usually it is but a glimpse;
but on rare occasions a brilliant flash
reveals truth fully formed.
And we marvel that this understanding
has escaped us so long.”
REVISIT THIS EPISODE TO REVIEW THIS CONCEPT IN DEPTH
EP 333 Chapter 8 “Exploring the Power of Expectations” where we will dive into a topic that I mark as high importance in my life, right up with breathing. When I took my self-assessment last year, the topic of expectations showed up as low priority for me to focus. Not because it’s not important to me, but because I’ve already made this topic of high importance. Expectations came out for me in the RED category, with a low score of 8% (last year) along with goals and time management, that I also put high importance with on a daily basis.
This year, pathway 1 came out as an area of MEDIUM focus for me, and I can tell right now, that the area I need to work on is “time management.”
If you’ve taken the self-assessment, look to see if Expectations (in pathway 1) are of a low, medium or high priority for you to focus on this year.
Before looking at Grant Bosnick’s thoughts about the topic of expectations, where he begins chapter 8 by asking us “what did you expect?” I had to do some research first, to see what is already out in the world, and there was a lot out there, on the science behind expectations.
DID YOU KNOW:
That when our expectations are met or exceeded, this “increases our dopamine levels, which leads to increased happiness and well-being, which helps maximize our performance by setting up the conditions of flow and insight, which leads to more productivity and increased confidence?” (Chapter 8, Grant Bosnick)
Conversely, did you know that “if our expectations are not met, that it dramatically decreases our dopamine levels, we feel disappointment and stress, resulting in poor performance and decreased confidence?” (Chapter 8, Grant Bosnick, Tailored Approaches to Self-Leadership, Page 84/85).
On the EP we went deep into the Science of Expectation, and we looked at a book by David Robson called The Expectation Effect where this author showed us how “our beliefs, in themselves, shape your health and well-being in profound ways, and that learning to reset our expectations (about these issues) can have truly remarkable effects on our health, happiness and productivity.” (David Robson)
SOME TIPS ON HOW TO USE THE NEUROSCIENCE OF EXPECTATIONS IN OUR DAILY LIFE:
- KNOW EXACTLY WHAT I’M EXPECTING (of myself and others): Understanding the science, helps me to keep my expectations tied to myself, and not others, to avoid disappointment and stress. I expect to achieve my goals, (by putting in the necessary work) keep myself in good health (physical and mental) and will not just THINK about these expectations, but will do the hard work, take the action necessary to achieve them. This way, I’m not just “thinking” of what I expect to occur, I’m actually doing something with those thoughts. If I’m ever feeling “disappointed” with something in my life, a good question to ask is “what did you expect?” and see if I can backtrack to my thoughts. Was I using the science to flood my brain with dopamine, (with something within my control-that I could take action towards) or not.
- USE POSITIVE EXPECTATION TO BUILD RESILIENCE FOR A HEALTHIER VERSION OF MYSELF: Understanding the science behind our expectations, and especially David Robson’s work, where we learned that “people with a more positive attitude towards their later years are less likely to develop (certain age-related diseases)” (David Robson, The Expectation Effect) making a strong case for expecting exceptional mental and physical health in the future. Again, it goes without saying that we can’t just “think” ourselves into good health. We need to do the work here in order to expect results to occur.
- CONTINUE TO EXPECT GOOD THINGS (for myself and others) Knowing that “expectations and beliefs can influence—indeed are already influencing your life in many other surprising and powerful ways. (David Robson, The Expectation Effect) makes me believe in some of the rituals I’ve heard of over the years, like lucky charms. I learned from David Robson’s The Expectation Effect, that “superstitions and rituals can boost perseverance and performance across a whole range of cognitive tasks, and (that) the advantages are often considerable.” (Page 198, The Expectation Effect). Whether you are a professional athlete, singer, public speaker, or someone like me who just wants improved results, there is a science to having a lucky charm, or something that brings you the promise of success, to help you to create a feeling of control during those high stress times we all face. Don’t dismiss the power of a lucky rock with a goal written on it, or whatever it is that holds significance to you with your future goals, or something that has meaning to you, that you expect to occur in your future.
REVISIT THIS EPISODE TO REVIEW THIS CONCEPT IN DEPTH
EP 335 Chapter 9 “The Neuroscience Behind Staying Strong and Clear-Headed” Chapter 9, covering “The Neuroscience of Emotion Regulation” which showed up on my leadership self-assessment (in pathway 4 last year AND again this year) as a low, RED score, of 20%. This is not because it’s not something I don’t need to pay attention to, this is something I pay attention to daily, right up there with physical health that’s also listed in Pathway Four of Grant’s Self-Leadership Map.
Look to see if Emotion Regulation (pathway 4) is of a low, medium or high priority for you to focus on this year.
EMOTION REGULATION AND SLEEP:
In a world where we are hit daily by external stimuli, how on the earth can we be proactive to stay mentally strong and clear-headed so we have improved executive control to manage our emotions and regulate them? This took me straight to the work of Dr. Andrew Huberman, and Dr. Matthew Walker who recorded an episode called “Improve Sleep to Boost Mood and Emotion Regulation.”[xvii] It was here where I learned just how important sleep is for keeping a strong, clear mind, so we can use this strength to acknowledge and regulate our emotions, like Bosnick suggested in chapter 9 of his book.
Dr. Walker, a professor of neuroscience and psychology at the University of California, Berkeley and the host of The Matt Walker Podcast, gave example after example that proved that when you’ve NOT had a good night’s sleep, things that wouldn’t bother you (when you’ve slept well), begin to aggravate, or grate on you more.
Here’s what I found to be remarkable on this topic, something I had not ever heard before.
DID YOU KNOW THAT “the greater amount of REM sleep you are getting, (where our dreams occur) the greater amount of emotional detox you will get the next day.” Matt Walker and Dr. Andrew Huberman.
Dr. Walker went on to explain that “the brain chemical noradrenaline (that’s responsible for our stress reaction) completely shuts off during REM sleep, and serotonin (that plays a role with our mood) decreases, while acetyl choline (that carries messages from our brain to our body through nerve cells) increases by up to 30% in some parts of the brain (and can be even more active than when we were awake). Dr. Walker concluded that the decrease of stress related brain chemicals is what makes “REM sleep was the perfect condition for overnight therapy.”
If we want to improve our emotion regulation, the science is pointing directly to improving our sleep.
On this episode, we dove deep into the 4 stages of sleep and suggestions to improve our sleep is something I’ve been working on for the past 5 years. There is a lot to this, and I’m still working on improving ALL the macroingredients of a good sleep (suggested by Dr. Walker), that include QQRT, or knowing the quantity (amount of sleep), quality (fragmented vs continuous), regularity (sleeping/waking around the same time) and timing (sleeping in alignment with my chronotype). Dr. Walker explains these areas with Dr. Huberman, and if you do wonder where you can improve, I highly suggest their 6-part series on sleep.
TIPS FOR IMPROVING EMOTION REGULATION BY IMPROVING OUR SLEEP:
Here are three tips that I took away from the neuroscience of self-regulation, that I’ve been working on, to see if improving my sleep in these areas, could possibly improve emotion regulation.
1. KNOW HOW MUCH DEEP RESTORATIVE SLEEP WE ARE GETTING EACH NIGHT:
We all know the importance of knowing how much sleep we are getting to be well-rested the next day, (how many hours or the quantity) but it’s also important to keep an eye on the QUALITY or amount of DEEP RESTORATIVE sleep we are getting each night.
When I looked at the graphic I included when I wrote this EP back in June 2024, using the WHOOP wearable tracker, I can tell you that with focus and effort in this area, I’ve been able to improve the number of hours of restorative sleep I was getting last year, to this year, by 14%, hitting most nights with sufficient restorative sleep.
Do you know how many hours of restorative sleep you are getting each night?
2. KNOW HOW MUCH REM SLEEP WE ARE GETTING:
Keeping an eye on how much REM sleep we getting, is my next tip, since we know it’s important for consolidating new memories, learning and motor skills. We also just learned that the more REM sleep we are getting, we can say we are getting some good overnight therapy, restoring ourselves mentally. You can find sleep trackers that can help you to measure and track these important ingredients of a good sleep for yourself, and see how much REM sleep you are getting each night, while keeping in mind that “the greater amount of REM sleep you are getting, the greater amount of emotional detox you will get the next day.” (Dr. Walker)
Remember, we are working on ways to help with our emotion regulation, and it seems to me, that an easy way to do this, would be to see how we can improve our REM sleep.
3. APPLY THE SCIENCE OF SLEEP TO IMPROVE EMOTION REGULATION: Since “during REM sleep the stress chemicals are turned off” helping us to “strip away the emotion from the memory” we can take this understanding a step further, and see if we are able to solve any of our problems during sleep.
Dr. Huberman and Dr. Walker went into great detail about this concept[xviii] that I’ve actually witnessed first-hand. They described what happens in REM sleep to be like “Behavior-Desensitization” and I had the opportunity to see the stages of this process, done by someone skilled and trained in trauma and the brain, working with someone I know well, who has experiences significant trauma in their life, starting at an early age. Using a series of techniques, the trained therapist took the client safely from talking about a traumatic memory from their childhood, (with extreme emotion attached) to where they could say out loud that the memory had lost its emotional load and no longer gave them an emotional reaction. This is exactly what happens to our brain during REM sleep and why it’s mentally restorative.
Putting these tips all together, and knowing that improving the quality, and quantity of sleep is linked to improving emotion regulation, I’m working hard to improve restorative sleep and REM sleep, each month. It’s all just a balancing act, though, and working on one part of our health at a time.
REVISIT THIS EPISODE TO REVIEW THIS CONCEPT IN DEPTH
REVIEW and CONCLUSION:
To review and conclude this week’s episode #356 on PART 2 of our review of Grant Bosnick’s Tailored Approaches to Self-Leadership, we covered a review of the strategies that can help us to implement each concept, from chapters 6, 7, 8, and 9.
✔ EP 327 Chapter 6[xix] “The Hydrated Brain”
✔ EP 330 Chapter 7[xx]“Aha Moments, Creative Insights/the Brain”
✔ EP 333 Chapter 8[xxi] “Exploring the Power of Expectations”
✔ EP 335 Chapter 9[xxii] “The Neuroscience Behind Staying Strong and Clear-Headed”
While listening to each episode can be a helpful review, so can revisiting your leadership self-assessment to see what might have changed for you this year from last. I hope this review of chapters 6-9 of Grant Bosnick’s Tailored Approaches to Self-Leadership have helped you to think of NEW ways of thinking and taking the necessary action, that will drive you towards whatever it is that you are working on this year.
With that thought, I do want to thank you for tuning in, and we will see you next time, with a review of the next 4 chapters.
See you next time.
ADDITIONAL RESOURCES
We were grateful to be featured as a Top 30 #neuroscience #podcast and Top 20 #sel podcast for 2025!
https://podcast.feedspot.com/neuroscience_podcasts/
https://podcast.feedspot.com/social_emotional_learning_podcasts/
FOLLOW ANDREA SAMADI:
YouTube Channel: https://www.youtube.com/c/AndreaSamadi
Website https://www.achieveit360.com/
LinkedIn: https://www.linkedin.com/in/samadi/
Facebook: https://www.facebook.com/Achieveit360com
Neuroscience Meets SEL Facebook Group https://www.facebook.com/groups/2975814899101697
Twitter: https://twitter.com/andreasamadi
Instagram: https://www.instagram.com/andreasamadi/
Thank you to all who listen!
REFERENCES:
[i] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #321 with Grant ‘Upbeat’ Bosnick https://andreasamadi.podbean.com/e/insights-from-grant-upbeat-bosnick/
[ii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #355 Mastering Self-Leadership REVIEW PART 1 (Grant Bosnick) https://andreasamadi.podbean.com/e/mastering-self-leadership-with-neuroscience/
[iii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #327 “The Hydrated Brain” https://andreasamadi.podbean.com/e/neuroscience-meets-social-and-emotional-learning-podcast-episode-327-recap/
[iv] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #330 “AHA Moments, Creative Insights and the Brain” https://andreasamadi.podbean.com/e/understanding-self-leadership-and-the-neuroscience-of-goals/
[v] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #333 “Exploring the Power of Expectations” https://andreasamadi.podbean.com/e/exploring-the-power-of-expectations-in-episode-333/
[vi]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #335 “The Neuroscience Behind Being Strong and Clear Headed” https://andreasamadi.podbean.com/e/mastering-emotion-regulation-the-neuroscience-behind-staying-strong-and-clear-headed/
[vii] Peter Attia https://peterattiamd.com/
[viii] Attia’s Rule https://miloandthecalf.com/2023/02/08/the-attia-rule-some-tests-of-strength-for-longevity/#:~:text=Awhile%20back%20longevity%20expert%20Peter,a%20person%20fit%20for%20longevity.
[ix]Neuroscience Meets Social and Emotional Learning Podcast “Using Neuroscience to Improve Fitness, Longevity and Overall Health.” https://andreasamadi.podbean.com/e/brain-fact-friday-on-using-neuroscience-to-improve-fitness-longevity-and-overall-health/
[x] Neuroscience Meets Social and Emotional Learning Podcast BONUS EPISODE Recorded for Podbean’s Wellness Week “The Top 5 Health Staples” https://andreasamadi.podbean.com/e/bonus-episode-a-deep-dive-into-the-top-5-health-staples-and-review-of-seasons-1-4/
[xi]Neuroscience Meets Social and Emotional Learning Podcast EP 168 “Dr. Bruce Perry and Steve Graner: What Happened to You?” https://andreasamadi.podbean.com/e/dr-bruce-perry-and-steve-graner-from-the-neurosequential-network-on-what-we-should-all-know-about-what-happened-to-you/
[xii] Gabor Mate When the Body Says No: Understanding the Stress-Disease Connection Published https://www.amazon.com/When-Body-Says-No-Hidden/dp/178504222X
[xiii] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 264 “The Neuroscience Behind The Silva Method: Improving Creativity and Innovation in our Schools, Sports and Modern Workplaces” https://andreasamadi.podbean.com/e/the-neuroscience-behind-the-silva-method-improving-creativity-and-innovation-in-our-schools-sports-and-modern-workplaces/
[xiv] Neuroscience Meets Social and Emotional Learning Podcast EPISODE 315 “Thinking and Acting in This Certain Way PART 2 Review of Wallace D. Wattles The Science of Getting Rich book https://andreasamadi.podbean.com/e/part-2-review-of-wallace-d-wattles-the-science-of-getting-rich-on-chapter-4-thinking-and-acting-in-a-certain-way/
[xv] https://www.me.columbia.edu/faculty/hod-lipson
[xvi] “Great Eureka Moments in History: From Issac Netwon to Sir Paul McCartney, inspiration arrived suddenly” by Dan Falk, Published September 2, 2005 https://magazine.utoronto.ca/research-ideas/culture-society/great-eureka-moments-in-history-famous-inspirational-moments/
[xvii] Dr. Matt Walker: Improve Sleep to Boost Mood & Emotional Regulation | Huberman Lab Guest Series
https://www.youtube.com/watch?v=S_SrHS8FvMM
[xviii] Dr. Matt Walker: Improve Sleep to Boost Mood & Emotional Regulation | Huberman Lab Guest Series https://www.youtube.com/watch?v=S_SrHS8FvMM
[xix]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #327 “The Hydrated Brain” https://andreasamadi.podbean.com/e/neuroscience-meets-social-and-emotional-learning-podcast-episode-327-recap/
[xx] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #330 “AHA Moments, Creative Insights and the Brain” https://andreasamadi.podbean.com/e/understanding-self-leadership-and-the-neuroscience-of-goals/
[xxi] Neuroscience Meets Social and Emotional Learning Podcast EPISODE #333 “Exploring the Power of Expectations” https://andreasamadi.podbean.com/e/exploring-the-power-of-expectations-in-episode-333/
[xxii]Neuroscience Meets Social and Emotional Learning Podcast EPISODE #335 “The Neuroscience Behind Being Strong and Clear Headed” https://andreasamadi.podbean.com/e/mastering-emotion-regulation-the-neuroscience-behind-staying-strong-and-clear-headed/
