The People's Scientist: Recent Episodes
Dr. Stephanie Caligiuri
The People's Scientist is a weekly podcast covering the latest scientific findings on Neuroscience, Physiology, and Nutrition. I, your host, Dr. Stephanie Caligiuri, hold a Bachelor and Master degree in Nutritional Science, a PhD in Physiology, and Fellowship in Behavioral Neuroscience. I am currently a Scientist (Research Fellow) at Mount Sinai Hospital in NYC. Every week, I will provide you scientific evidence on important topics pertaining to our brain, body, and nutrition. In the past I have covered intermittent fasting, CRISPR gene editing for cancer therapy, using our own neurobiology to create new habits and break old habits, nicotine and the risk for type 2 diabetes, apple cider vinegar, our diet and depression, bitter tastants as a way to modulate cravings, and far more. Become a part of The People's Scientist Army today by subscribing and becoming more knowledgeable every week.
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Come celebrate with me in this special episode where I reflect on the last 5 years and the most important lessons this podcast has taught me. The lessons didn't come from a study or a classroom. They came from life experience. These lessons have had a really big impact on my life and I hope that they may spark something positive in you too. I am looking forward to the next years to come with you!
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As I gaze out my window, captivated by the raindrops, the thought struck me – what makes the sound of rain so incredibly calming? Thus, the inspiration for episode 157 was born. In today's installment, I delve into the effects that environmental sounds can exert on our stress management, sleep patterns, hormonal balance, and neurobiology. It's my belief that these impacts are often subtle, operating on a subconscious level, unbeknownst to many. The discussion spans the soothing tones of rain, the calming cadence of ocean waves, the melodic symphony of birds, and the bustling sounds of the city. I've included some sound clips, practical tips, and insights on how we can leverage this knowledge to enhance our well-being. Tune in for details!
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Wow what a year! 2023 was filled with a lot of wonderful changes to my scientific career. Thank you for coming along this ride with me. Come hang out with me as I countdown the top 3 most listened to episodes on the People's Scientist podcast of 2023. Which episode was your favorite?
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I am so excited to be back producing episode 155 of The People's Scientist podcast. Thank you for allowing me to take a few months off from the show as I transitioned into my new role. Today I am excited to share a recent study with you in which scientists investigated a simple strategy we can all start using today that may enhance our memory and cognition. It has to do with one of our five senses that we seldom use purposefully, our sense of smell. Tune in for details!
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In Episode 154 of The People's Scientist podcast, I discuss how consuming food, sugar, alcohol, nicotine, opioids, cocaine, are all consummatory behaviors; we are consuming substances with reinforcing and potentially addictive qualities. As such, there is much neurobiological overlap in eating and drug addiction. This nutritional perspective on drug addiction can open the door for novel treatments to aid in drug addiction recovery like GLP-1 and T2R agonists. Lately the medication (Ozempic) semaglutide, used to treat type-2 diabetes has garnered interest as a potential new strategy to investigate for drug addiction recovery. Tune in for details!
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Today in Episode 153, I share with you a recent study published by Amin and colleagues in JAMA Psychiatry this year. This study includes over 125,000 people to correlate the plasma metabolome containing 249 metabolites to the diagnosis of major depressive disorder. I share additional clinical trials to take these findings and give us all some actionable information. Tune in for details!
Main Reference: Amin et al. JAMA Psychiatry. 2023;80(6):597-609
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In Episode 152, I was inspired by the song lyrics I danced to for this episode and chose to dive into the Neuroscience of Perseverance. Perseverance is distinct from resilience but the two are still very much interconnected. Resilience is an umbrella term, representing our ability to bounce back from adversity, our ability to adapt to change, and maintain a positive outlook. On the other hand, perseverance specifically refers to the act of persisting in the face of obstacles, staying focused on a goal, and maintaining effort over an extended period. I talk about the Science of Resilience back in episode 39 with the expert, Dennis Charney himself, so feel free to go back and give that one a listen if it interests you. In today's episode I share a quiz for us to assess our own level of persistence, I provide relatable examples, ways to improve our perseverance, and some neurobiology to help us understand what is going on in our brain when we persevere. Tune in for details!
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In Episode 151, I discuss neuroplasticity as an adaptive process of the brain that can either be detrimental or beneficial. I discuss drug addiction, mental health, hormones, psychedelics, exercise, meditation, and more. I also discuss how I think the concept of neuroplasticity can support the notion of the freedom for change as opposed to determinism. Neuroplasticity can empower us to change our current situation. Tune in for details!
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In the 150th Episode of the People Scientist podcast, I want to share with you, from my 17 years of experience in this field, some top evidenced based nutrition strategies that I think are easy to incorporate and likely to have a significant impact on our brain health and mental well-being. Any guesses as to what my top three suggestions are? Tune in to find out!
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In Episode 149 of The People's Scientist podcast I share brain imaging studies that provide insight into what brain regions are involved in lying. Lying may require more cognitive demand and as such there might be certain signs of a lie. Why do we lie? Common lying is associated with lower self-esteem and quality of life. As such, perhaps lying is meant to inflate a sense of self or to create a better, albeit false, sense of reality. I talk about anti-social personality disorder, factitious disorder, and more. Tune in for details!
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In episode 148, I go through the details of two recent studies investigating the impact of fasting on hunger and craving circuits within the brain. After one bout of fasting, persistent amplification of excitatory activity was noted onto agouti-related protein neurons of the arcuate nucleus of the hypothalamus. I believe these studies provide an understanding as to why we may binge and re-gain weight after weight loss. Can we use this information to our advantage? Yes. I give some neuroscience based strategies to help us prevent weight re-gain. Tune in for details.
References:
Grzelka et al., 2023, Cell Metabolism 35, 1–16
Kerem et al., 2020, Physiological Reports 28(4).e14369.
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Today in Episode 147, I have the great joy of interviewing Naval Officer, LTJG Joseph Gills, who led his team to achieving the award Thor's Hammer by obtaining the top scores in the Pacific Fleet competition of 2022. LTJG Gills goes through personal examples and suggestions to achieve good leadership and how to work with bad leadership. For example, he mentions how being a leader is a gift, an opportunity to serve people, not an opportunity for personal glory. If we can lead a great team, the personal accolades with follow. Tune in for more details!
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In Episode 146 I share some recent scientific evidence on the Neuroscience of Itch. We have yet to fully grasp this relatively new area of science but we appreciate that sensory fibers in the skin send signals along our spinal cord to the thalamus of our brain. But did you know that scratching can be contagious? If we see someone scratch, we may feel inclined to unconsciously scratch as well. This is related to mirror neurons. I get into the neuroscience behind different types of itch, the causes, and how we understand the science behind itch today. Tune in for details!
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In episode 145 I share some scientific evidence on intestinal barrier dysfunction AKA: leaky gut. I use analogies to explain what leaky gut is, how this can contribute to brain inflammation, dementia, major depressive disorder, and scientific evidence on how to promote the health of our intestines and brain. Tune in for details!
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Episode 144 is a special episode as a recent conversation with my sister sparked this topic! My sister and I were talking about how the attitude toward food has changed drastically over the last several decades. We talk about our personal experiences in the context of diets, how hormones may be involved, intuitive eating, how nutrition clinical trials should focus on mental health and efficacy, and how the condition of bulimia nervosa may be far more prevalent than what we realize. Tune in for all the details.
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In episode 143, I continue with the theme of love for February but approach it from the opposite direction and share the Neuroscience of Heartbreak. Heartbreak is an intense emotional pain arising from the loss of a valuable relationship. In this episode I share Neuroimaging studies that indicate emotional pain recruits the same brain regions as physical pain. How scientists speculate that chronic pain disorders may actually arise from chronic emotional pain. I also talk about broken heart syndrome called takotsubo cardiomyopathy. I discuss some suggestions on how to reduce emotional pain using this neurobiological understanding. Tune in for all the details!
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In Episode 142, I share some neuroscience on trust and vulnerability. To trust, we make ourselves vulnerable by relying on another individual to fulfill their role. The main reason why employees leave their job and why marriages end in divorce is because of a lack of trust, communication and appreciation. So clearly, trust is central to the success of strong relationships. In this episode I give several practical strategies on how to build trust and being aware that small things may chip away and weaken the trust in a relationship. Tune in for details!
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In Episode 141 of The People's Scientist podcast, I propose a theory; are we addicted to our rises in blood insulin? Back in the 1940s, injections of insulin were given to treat anxiety and neurosis. They noted that injections of insulin induced a calming effect, sedation, and enhanced motivation to obtain food. In more recent studies we see that insulin may act on brain reward regions. Higher insulin responses after eating leaves one feeling less satisfied and craving more food. I go into some evidenced based strategies on how we may be able to influence our insulin levels and therefore perhaps our food cravings. As always, please seek the advice of your physician or dietitian. Tune in for the interesting details!
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At many points in our life, we are likely to need to start over; in relationships, careers, school, etc. Here in Episode 140 of The People's Scientist podcast, I share clinical studies that provide some insight on how we can enhance our success in starting over. I highlight three key components: 1) Overcoming our fear of rejection/failure 2) Increasing self-confidence 3) Creating goals and instilling new habits. Tune in for all of the scientific details.
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In episode 139, as the year 2022 comes to a close, I reflect on the episodes of 2022. I covered topics from the benefits of indoor plants, how horror movies may make us more resilient, the neuroscience of greed, rejection, social anxiety, embarrassment, intuitive eating, a new exercise metabolite lac-phe, the neuroscience behind the pursuit of happiness and so much more. In today's episode I go through some of my favorite topics and the top 5 most listened to episodes. Sending you all love and happiness at the close of 2022. I cannot wait to see what 2023 holds for us.
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In episode 138 I dive into two of my recent publications. In the first clinical trial I discuss how we used the technique of metabolomics to quantify the plasma oxylipidome. Here we link smoking status to peripheral artery disease with the oxylipidome. In the second study, we provide evidence that genetics may play a role in the propensity for nicotine addiction, cigarette smoking, and lung disease. Good science is never accomplished alone but as part of a great collaborative team. I thank my contributors and collaborators for their hard work and input to both of these studies. Tune in for the scientific details!
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In Episode 137 of The People's Scientist podcast, I share some scientific evidence on the Neuroscience and Psychology of Greed. Often thought to be a personality trait with negative connotations, I offer an alternative perspective. I go through a Psychology test with you to determine our level of greed, other personality traits associated with greed, and insightful neuroimaging studies. Tune in for details!
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A recent study by Li and colleague coming from the Charles Zuker lab suggests that the wanting of sugar and fat has to do with a specific population of cells within the vagus nerve that responds to sugar or fat to activate my favorite brain region, the nucleus of the tracts solitarius (nTS). This was independent of taste in the mouth and smell from the olfactory epithelium. These findings can explain why we still enjoyed consuming sweet and fatty foods with the lost of taste from COVID and other viruses. Can we use this information to help regulate sugar and fatty food cravings? Tune in to find out more.
Main Reference: Li et al. Gut Brain Axis For Fat Preference. Nature. 2022; 610:722.
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Happy Halloween my People's Scientist Army! Today in Episode 135 I dive into some scientific evidence on the Neuroscience and Psychology of Nightmares. I discuss many theories on nightmares dating back to the 1800s and earlier. Nightmares used to be called Incubus or Wizard Pressing, thought to be related to supernatural phenomenon. I also go into observational studies that identified different personality traits associated with the prevalence of nightmares and sleep paralysis. Tune in for details!
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Happy Halloween my People's Scientist Army! Today in Episode 135 I dive into some scientific evidence on the Neuroscience and Psychology of Nightmares. I discuss many theories on nightmares dating back to the 1800s and earlier. Nightmares used to be called Incubus or Wizard Pressing, thought to be related to supernatural phenomenon. I also go into observational studies that identified different personality traits associated with the prevalence of nightmares and sleep paralysis. Tune in for details!
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In Episode 134 of The People's Scientist podcast, I go into the details on the Neuroscience and Psychology of Embarrassment. We study embarrassment because it may prevent us from pursuing health promoting activities like social interactions, going to the gym, or seeking help. What brain regions are involved, what types of embarrassing scenarios exist, what personality traits are associated with higher embarrassability, and how we can use this information to help us cope with embarrassment. I get into those details and more.
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In Episode 134 of The People's Scientist podcast, I go into the details on the Neuroscience and Psychology of Embarrassment. We study embarrassment because it may prevent us from pursuing health promoting activities like social interactions, going to the gym, or seeking help. What brain regions are involved, what types of embarrassing scenarios exist, what personality traits are associated with higher embarrassability, and how we can use this information to help us cope with embarrassment. I get into those details and more.
Want to buy me a coffee to say thanks for the episode? You can do so via Venmo or Patreon below.
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In Episode 133, I discuss my own theory on the modern motivations of humans today. With the onset of technology, I believe that our motivations have adapted and changed. At the root, we all crave to be seen. That is it. I go on to explain 3 other levels to human motivation. I expound upon how we can use this information to our advantage to benefit our everyday interactions and relationships. Tune in for details!
Want to buy me a coffee to say thanks for the episode? You can do so via Venmo or Patreon below.
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In Episode 133, I discuss my own theory on the modern motivations of humans today. With the onset of technology, I believe that our motivations have adapted and changed. At the root, we all crave to be seen. That is it. I go on to explain 3 other levels to human motivation. I expound upon how we can use this information to our advantage to benefit our everyday interactions and relationships. Tune in for details!
Want to buy me a coffee to say thanks for the episode? You can do so via Venmo or Patreon below.
Venmo ID: Steph-Cal
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In Episode 133, I discuss my own theory on the modern motivations of humans today. With the onset of technology, I believe that our motivations have adapted and changed. At the root, we all crave to be seen. That is it. I go on to explain 3 other levels to human motivation. I expound upon how we can use this information to our advantage to benefit our everyday interactions and relationships. Tune in for details!
Want to buy me a coffee to say thanks for the episode? You can do so via Venmo or Patreon below.
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In Episode 132 of The People's Scientist podcast, I talk about how Scientists speculate that the prevalence of social anxiety has increased in the last several years. I offer an alternative, that in part, these observations may be explained by us having the opportunity to be more introverted over the pandemic. So is it introversion or social anxiety? I talk about the neuroscience, diagnostic criteria, and treatment strategies for social anxiety disorder.
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In Episode 132 of The People's Scientist podcast, I talk about how Scientists speculate that the prevalence of social anxiety has increased in the last several years. I offer an alternative, that in part, these observations may be explained by us having the opportunity to be more introverted over the pandemic. So is it introversion or social anxiety? I talk about the neuroscience, diagnostic criteria, and treatment strategies for social anxiety disorder.
Want to buy me a coffee to say thanks for the episode? You can do so via Venmo or Patreon below.
Venmo ID: Steph-Cal
Patreon: https://www.patreon.com/join/DrSCaligiuri
https://www.buymeacoffee.com/drscaligiuri
Follow me on social media to see the papers I cite in this week's episode:
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Linkedin: Stephanie Caligiuri
TikTok: Dr.SCaligiuri
In Episode 132 of The People's Scientist podcast, I talk about how Scientists speculate that the prevalence of social anxiety has increased in the last several years. I offer an alternative, that in part, these observations may be explained by us having the opportunity to be more introverted over the pandemic. So is it introversion or social anxiety? I talk about the neuroscience, diagnostic criteria, and treatment strategies for social anxiety disorder.
Want to buy me a coffee to say thanks for the episode? You can do so via Venmo or Patreon below.
Venmo ID: Steph-Cal
Patreon: https://www.patreon.com/join/DrSCaligiuri
https://www.buymeacoffee.com/drscaligiuri
Follow me on social media to see the papers I cite in this week's episode:
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In Episode 131 of The People's Scientist podcast, I dive into the Neuroscience and Psychology of Rejection. Social rejection is believed to recruit brain regions involved in feeling social pain. As a result, many of us may have missed opportunities because of the fear of this pain. But guess what? When people were surveyed about their missed opportunities and moments of rejection, missed opportunities ranked 3 times higher for regret. In today's episode I talk about why and how we experience rejection and how we can use this information to our advantage. Tune in for details!
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Jia Jiang's "What I learned from 100 days of rejection" talk : https://www.ted.com/talks/jia_jiang_what_i_learned_from_100_days_of_rejection?language=en
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In Episode 130 I dive into a recent publication by Li et al. published this year in Nature that identified an exercise metabolite, lac-phe, that reduces food intake and induces fat loss. The scientists conducted a series of experiments to illustrate that certain types of exercise increase circulating lac-phe in the blood which is likely the mechanism behind reduced appetite, food intake, and enhanced fat loss. Tune in for details!
Reference: Li, V.L., He, Y., Contrepois, K. et al. An exercise-inducible metabolite that suppresses feeding and obesity. Nature 606, 785–790 (2022). https://doi.org/10.1038/s41586-022-04828-5
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In Episode 129 of The People's Scientist podcast, I dive into a ton of scientific evidence on this highly requested topic. Attention control is our ability to regulate to what we give our attention. The opposite would be being distracted, ruminating on negative things, and having intrusive thoughts. Attention control is incredibly important for high productivity and mental well-being. In this episode I discuss over 10 evidence based strategies on how we can enhance our attention control. Tune in!
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Website source for diet nutrient calculations: https://nutritiondata.self.com
In Episode 128 I change it up and do a bit of a different episode based less on empirical evidence and moreso on philosophy, sociology, and my own personal experiences. As of late, I have heard many people say they find it difficult to make new friends as an adult, especially with the onset of working from home. So in today's episode I talk about the different types of friendship, emotional intelligence, and some practical based suggestion on how to make new friends and how to move toward a lasting friendship.
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In Episode 127 of The People's Scientist podcast, I discuss some recent Psychology and Neuroscience findings on the Pursuit of Happiness. Dating back to the time of Aristotle, a happy life was thought to consist of 1. hedonism (pleasure and security) and 2. eudaimonism (purpose and meaning). However, recent data suggests a third component: psychological richness. Happiness may not always be about feeling the pleasant emotions, but feeling the right emotions for us. The contrasting emotions give us an opportunity to learn about ourselves, to change perspectives, and to grow. Tune in for all the scientific details and practical tips on how to add psychological richness to one's life.
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In episode 126, I dive into the scientific evidence on the resilience, psychology techniques, and neurobiology of top athletes. Even the top teams in their league fail on average 40% of the time. Failures and setbacks should not surprise us. We don't not lose, we either win or we learn. What sets apart the winner from the rest is how they respond to the failures. Tune in to learn how the brains of athletes are different from non-athletes, characteristics of top Olympians and Pro Teams, and practical strategies we can all employ to be more resilient in the face of challenges.
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In Episode 125, I discuss the neuroscience of intuitive eating. Intuitive eating is associated with a healthier BMI, less symptoms of depression, less probability for disordered eating, higher self-esteem, and more positive body image. Intuitive eating is a form of adaptive eating that relies on our skill of interoception: being able to observe our internal sensations like hunger. Intuitive eating focuses upon us eating when physically hungry and not due to emotional or environmental cues. Two-thirds of us struggle with interoception. I get into the neuroscience of how we can become more interoceptive so that we might eat more intuitively and to have a healthier relationship with food.
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In Episode 124 I share scientific evidence on The Neuroscience of Self-Confidence. I discuss science to answer the following questions: What part of our brain regulates our self-confidence? How does the brain respond differently in people with high vs low self esteem? What difference does it make to our life we have or lack self-confidence? Can we have too much self-confidence? Can we use neuroscience to our advantage to enhance our self-confidence and to avoid over confidence? Tune in to find out!
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In Episode 123, I provide some scientific evidence on how increasing our self-awareness, our knowledge of our physiology, and actionable goals to modify our behavior can induce benefits to our health and well-being. My goal with every episode of this podcast is to empower us through understanding the science behind why we feel the way we do. I give examples on how understanding the neuroscience of anxiety, anger, jealousy, and social media use might give us targets to improve our health and mood. Through this understanding, we can gain power over our health. Tune in for all the details!
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In episode 122 on The People's Scientist podcast, I dive into some scientific evidence on how physical and psychological stressors increase the need for Magnesium. Magnesium helps to buffer the stress response by promoting the production of ATP, Serotonin, GABA, and antagonizing the excitatory NDMA receptor. However, chronic stress can deplete Magnesium and reduce the ability to buffer the stress response. This may lead to symptoms like irritability, fatigue, weakness, nervousness, poor sleep, and heart palpitations. Tune in to find out what may increase our chances of becoming deficient, how much Magnesium we need, good food sources, and much more.
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Today in episode 121, I discuss some scientific evidence of genetic history, how the lifestyle choices and experiences of past generations may induce genetic and epigenetic changes which may be passed along to us. For example, were our parents of a healthy weight, did they drink a lot of alcohol, did they exercise regularly, what was their diet like at the time of conceiving us? It appears that these lifestyle characteristics can result in epigenetic changes which can be passed down to offspring to influence their health. In addition, some people may have fears or feelings that they can't explain; well Charles Darwin wrote of observations in animals how certain fears can be passed down without exposure of the offspring to the parents. May we change the outcomes laid out for us by our genetics? Yes it might be possible. Tune in for more details.
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My oat blueberry muffins inspired today's episode! I pondered as I baked this week, I wonder what the recent clinical evidence says about blueberries? Jump into today's episode with me as I cover recent clinical trials from the last 2-3 years that investigated the impact of 1/3 to 1 cup of blueberries daily on inflammation, arthritis, antioxidant status, heart health, metabolic syndrome, cognition, and mood.
My Oat Blueberry Muffin Recipe:
1 cup of rolled oats
1/2 cup of any milk (I used almond milk. Soak the oats in milk for 10-20 minutes)
1/2 cup of honey
1 1/4 cups of whole wheat flour
1 large egg
1/3 cup of butter
1/3 cup of apple sauce
1 1/2 cups of frozen blueberries
1 tsp of cinnamon
1 tsp of vanilla extract
1 tsp of baking powder
1/2 tsp baking soda
1/2 tsp of salt
Bake at 350 degrees for about 18-23 minutes. Although heat may degrade some of the antioxidants in blueberries, so eating fresh/frozen/freeze dried might be the best way to get those antioxidants. But I still love these muffins! :)
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In Episode 119, I do a timely episode as Valentine's Day is upon us. I discuss the studies and theories that scientists have in regard to why we gravitate toward particular people for romantic relationships and what characteristics are associated with long-term happy relationships. Certain factors I discuss include our genetics, social history, physical affection, affect labelling, emotional intelligence, and more. Tune in for all the scientific details!
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In Episode 118 of The People's Scientist podcast, I share some scientific evidence on indoor plants and whether or not they improve air quality and measures of mental health and work productivity. In the segment foregone facts, I discuss how in 1907 it took scientists 30 years to prove that a plague of Pellagra in the South Eastern United States was due to a deficiency in vitamin B3 niacin, not due to a bacteria. Tune in for details!
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In Episode 117 of The People's Scientist podcast, the first episode of 2022, I add in a new section called "Forgeone Facts" and start off with some Neuroscience based strategies to help form new habits and to help break old habits as the new year begins. I continue on in the episode discussing a study published a few months ago that concludes individuals who are fans of horror movies, ranked better in regard to their mental health and preparedness during the pandemic. Is there any logic to that? Tune in to find out!
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In Episode 116 of The People's Scientist podcast, I share some case reports and studies in which dogs accurately detect the presence of several types of cancer based on urine, breath, and body odor samples from humans. Dogs are brilliant animals with advanced olfactory systems. It appears that cancer cells may emit organic volatile compounds that are undetectable to humans but detectable to dogs. Dogs may be particularly helpful for the silent forms of cancer that go unnoticed until later stages. Early detection is of key importance for patient outcomes. Do our future medical exams include dogs assessing us for cancer? Tune in for the details!
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In Episode 115 of The People's Scientist podcast, I dive into the neuroscience and psychology of self-defense in order to deter violence or to avoid being accosted. 1. We may be able to use uncertainty to our advantage as instinctually, we humans tend to feel uneasy and want to avoid unpredictable situations 2. The likelihood of being caught is a far greater deterrant than the severity of punishment. So we can give off an impression that if someone were to approach us, we would not be an easy target, we would draw attention, and have a high chance of this person getting caught. I give some suggestions for this. 3. I also talk about scenario training as used in police academies and the military in order to prevent us from freezing up in situations and to have a known plan of action in likely scenarios. I speak of particular brain regions involved in these emotions and how they play a role in our ability to deter being attacked. Make sure to tune in for details!
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In this fun interest piece for Episode 114 on The People's Scientist podcast, I talk about if we become physically more similar to our partners over time. As we share a home with people over a long period of time, we may develop similarities in our immune system, gut microbiome, facial expressions, mannerisms, and we may therefore become more biologically similar over time. There is also a theory that we choose a partner that has some similarities to us whether that be physical, intellectual, social, psychological, etc. Tune in for all the scientific details!
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Today in Episode 113 of The People's Scientist podcast, I talk about the importance of our metabolic rate. Our resting energy expenditure is an incredibly important factor in determining our weight regain after weight loss and our ability to maintain a healthy body weight. Unfortunately, when reducing calories and losing weight, our metabolic rate declines. This is often why some of us regain weight after weight loss. What can we do to keep our metabolic rate elevated? I go into all those details in today's episode.
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There is power in understanding the science behind why we feel the way we do. In Episode 112 I talk about the Neuroscience of Anxiety. Anxiety may be a result of an imbalance in the activity of our emotional brain regions like the hypothalamus, amygdala, and bed of the stria terminalis. Think of an overflowing sink without a safety drain port. Chronic anxiety may be a result of our stress signal not resolving. So how can we add in a safety drain port? How can we resolve this stress signal? I go into details about our genetics, heat therapy, ketogenic diet, exposure therapy, blood sugar levels, stimulants, alcohol, and more. Tune in for details!
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Today in Episode 111, I cover a listener requested topic, all about Carnitine. We make Carnitine in our body; it is essential for our ability to turn fat into energy. As such, orally supplementing with Carnitine has been studied in the context of fat loss, exercise performance, mental functioning, cognition, and overall health in chronic disease. Deficiencies in Carnitine can occur in some individuals. But who is at risk for deficiency and is supplementation safe or effective? Tune in to find out!
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In today's episode I dive down the science rabbit hole of how humans can communicate with one another via our body odor and sense of smell. For decades we thought that humans communicated via our sense of vision and sound, because through evolution of visual cortex became more developed and our olfactory system regressed. However, recent data suggests that humans can emit certain molecules while feeling certain emotions and this can indeed impact those smelling the compounds, specifically impacting their mood, behavior, physiological and brain responses. Tune in for more details!
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Today in Episode 109, I dive into the neuroscience and psychology of anger. Trait anger, or commonly called, having a temper, may be in part influenced by our genetics and past life experiences. But our genetics and past are not our destiny, let's take that information, and let it empower us. We can to a certain extent, change our outcomes and I help give some neuroscience based suggestions on how we may be able to manage our anger. Tune in for details.
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Today in Episode 108, I dive into the details of a paper published this month in Nature that details how the gut microbiome may assist with weight loss. Stools samples taken from women who recently lost weight were transplanted into mice, and guess what? The mice lost weight. Tune in to find out how this happened and what this might mean for those of us trying to maintain a healthy body weight.
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Today in Episode 107 I nerd out all about lipid metabolism, in other words the fats we eat. I provide a ton of analogies to help explain how a rare fatty acid called gamma linolenic acid found in evening primrose oil and borage oil, may be of benefit in conditions like menopause, pre-menstrual syndrome, arthritis, psoriasis, and eczema. Make sure to tune in for these fun details!
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Today in Episode 106 of The People's Scientist podcast, I share some scientific evidence on what our eyes can say about us. Eye contact isa powerful non-verbal communication tool that appears to be regulated by our limbic mirroring system. So eye contact seems to induce empathy and mirroring of someone else. Scientists have also dedicated their careers to understand the size of the inner dark circle of our eye, called the pupil. What does the size of our pupils say about us? Tune in to find out!
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Today in Episode 105, I talk about the Neuroscience of Jealousy. Jealousy is the least understood and studied human emotion. It is thought that jealousy is the result of a threat to our self-esteem and social bonds. Often the secondary emotions related to jealousy include physical aggression, social aggression, anger, sadness and reduced self-esteem. But I offer a more positive outlook on jealousy. Tune in to find out what I mean.
I'll be back for Episode 106 on July 11!
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Today in Episode 104 of The People's Scientist podcast, I share the most recent data on intermittent fasting. For decades, we were taught to eat every few hours to keep our metabolism "going". However, data in the last 5-10 has challenged this notion. Rather, the data supports extended periods of fasting so that the body may go into a "recycling mode". Tune in to hear all the recent details.
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Today in Episode 103, I cover some scientific evidence on a highly requested topic, creatine. We make creatine in our body from a few amino acids, and creatine plays an essential role in energy production, via the ATP pathway. Hundreds of clinical trials have investigated if supplementing with creatine could enhance energy, exercise performance, mental functioning, and mental health. Tune in for all these details!
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Today in Episode 102, I share some scientific evidence on psychedelics or hallucinogens in the context of mood disorders and mental health. In the 1960s and 1970s, a psychedelic, LSD, was studied for its ability to improve mood in patients diagnosed with a terminal illness. However, regulatory laws stopped this type of research until recently when it was granted a status of Breakthrough Therapy Designation allowing it to be studied in clinical populations again. Are there benefits in depression and anxiety? Tune in to find out!
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In Episode 101, I share some scientific evidence on ASMR, Autonomous Sensory Meridian Response. This entails a tingling like sensation starting at the scalp and perhaps moving down the spine towards other body parts, a positive mood and relaxation. This may be brought on by listening to whispering, a low voice, tapping sounds, or tactile stimuli like having our hair brushed. What is the neuroscience of ASMR? Can we use ASMR stimuli to our benefit? Tune in to find out!
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Today on The People's Scientist podcast, in honor of Episode 100, I am dedicating today's topic to Centenarians, those who have reached the age of 100. Scientists have investigated the lifestyle choices of centenarians in order to gain an insight into longevity and successful aging. Make sure to tune in to find what those traits are!
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Today in Episode 99, I discuss the content of antioxidant compounds in matcha green tea and the potential effect on cancer, heart disease, dementia, inflammation, symptoms of inflammatory conditions, skin health, weight loss, and more. Tune in for details!
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Today in Episode 98, I talk about the neuroscience of cuteness. Cuteness seems to be defined by the baby schema: large eyes, round small face, and a sense of vulnerability. Cuteness seems to recruit the nucleus accumbens of the brain to reinforce caregiving and protective actions. But, on the spectrum of cuteness, to the far right, it can lead to monstrous aesthetics and ethics. Think of violence being tolerated because it is done by cute cartoon characters. But, the scary thing is, this may also be used to reduce the salience of violence of negative information in other realms. Interested? Tune in for details.
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Today in Epsidoe 97 on The People's Scientist podcast I cover some scientific evidence on a rapidly emerging topic in longevity and successful aging, Nicotinamide Adenine Dinucleotide (NAD+). NAD+ plays a role in nearly 500 reactions in our body; levels decline in obesity and aging and are thought to contribute to reduced energy and increased risk of chronic disease. So can we raise NAD+? Yes we can and I will detail all of that in this episode.
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In Episode 96, I answer a listener request and share some scientific evidence on the most studied diet, the Mediterranean diet, in the context of inflammation. The Mediterranean Diet is characterized by being mostly plant based, rich in vegetables, beans, seeds, nuts, olives, olive oil, fish, and a moderate amount of whole grains, fruits, and red wine. What benefits might this way of eating have on our health? Tune in to find out!
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Today in Episode 95 of The People's Scientist podcast, I cover a listener request and discuss some scientific evidence on fasting to reduce inflammation and promote intestinal health. There are many protocols of fasting, do you think all are of benefit? Tune in to find out all those details!
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Today in Episode 94, I talk about us scrolling and swiping through social media content. What impact does social media have on our brain? Does it impact our attention control, our mental well-being? Is social media addiction a valid disorder? Tune in to find out all these details.
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For Episode 93, I bring back the Vitamin Miniseries! Today, I talk about the fat-soluble vitamin A. Vitamin A has a narrow therapeutic range; but has a very important role in our night vision, immune system and ability to fight infections, skin health, wound healing, and more. Tune in to find out the highest food sources of vitamin A, the health effects of taking too much, and so much more!
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In Episode 92, I dive into some clinical trials that investigate if one night of sleep deprivation can reduce symptoms of depression in major depressive disorder or biopolar depression. I give an example of a sleep deprivation protocol that scientists used that resulted in 7 weeks of lasting benefit in individuals. How does sleep deprivation have these benefits? Tune in to find out!
The evidence I share here is only for educational and entertainment purposes. Please always seek the advice of your physician.
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Today in Episode 91 of The People's Scientist podcast, I do a special Valentine's Day episode and talk about the neuroscience of love. Love is a complex phenomenon that can be our greatest muse and motivation. Can something this complex be characterized scientifically? Well in today's episode I talk about the role of different brain regions, molecules, and clinical trials involving oxytocin nasal sprays to enhance romantic feelings. Tune in for all these details!
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In Episode 90 on The People's Scientist podcast, I talk about how mental health is no longer viewed as involving just our brain, but now our whole body. In particular, the influence of our intestines on our brain is discussed. I speak about the concept of "leaky gut", what it means, who is at risk, and what we can do to promote our intestinal health and therefore mental health. Tune in for all the details!
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Today in Episode 89 of The People's Scientist podcast, I share some scientific evidence on carbonated water. When we drink carbonated water, it acts on certain taste receptors to signal to regions of our brain that are involved in satisfaction and fullness. So can carbonated water help us feel satisfied, can it hydrate us just as regular still water, is it safe for our bone health? Tune in for all these details.
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Today in Episode 88 I share some scientific evidence on a listener request, Melatonin. Melatonin is a hormone produced by the pineal gland in our brain from serotonin. Melatonin production is inhibited in bright light and is highest during the night at dark. It is an important hormone involved in sleep onset and sleep quality. Some individuals are at risk for low melatonin levels. Can supplemental melatonin or dietary sources be safe and effective? Tune in for all those important details!
Relaxing sounds to promote relaxation (sine sound waves talked about in Ep 84): Sigur Ros Liminal Sleep
https://open.spotify.com/album/5PaswxzYNOAdQtfjXMcyjc?si=3EEPhGc8SsuFVq8ayII4Yw
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Today in Episode 87, I share some neuroscience based strategies to help us achieve our New Year's goals. Whether that be to break an old habit like smoking, eating junk food, or forming a new habit like exercising or meditating, I give suggestions for all of these. Tune in for all the details!
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In today's year end episode, I talk about my favorite topics of 2020 and the top 5 most listened episodes on The People's Scientist podcast. Can you guess the top 5? As with last year, this year's most listened to episode was a big surprise to me! Tune in to hear all the highlights.
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Today in Episode 85 of The People's Scientist podcast, I do a timely topic on holiday flavors! Peppermint and Ginger! Peppermint oil and ginger may exert positive effects on irritable bowel syndrome, nausea, inflammation, arthritis, and blood glucose. So there may be some extra reason to enjoy these flavors this holiday season or any day in fact! Tune in to find out all the details.
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Today in Episode 84 of The People's Scientist podcast, I talk about how sounds may impact our brain frequencies and therefore mood, sleep, and memory. In particular, oscillating sinus wave sounds like the OM chant during yoga or meditative practice, or the sound of waves crashing on the ocean shore, may indeed mimic our slow delta waves that are important during deep sleep and relaxation. I also talk about monaural and binaural beats in clinical trials that investigated these different sounds on wellbeing. Tune in for all the details!
OM chant example in episode by Meditative Mind:
https://youtu.be/8sYK7lm3UKg
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In Episode 83, I prepared a Happy Thanksgiving episode and dive into the scientific evidence on if turkey can promote sleepiness. Turkey is rich in an amino acid called tryptophan. For decades, scientists have studied tryptophan in the promotion of mental wellbeing and sleep quality. Why? Because in our brain, tryptophan is converted into serotonin and then melatonin; both very important molecules required for positive mood and sleep. Tune in to hear all the clinical trial details!
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Today in Episode 82 of The People's Scientist podcast, I share one of my favorite topics and that is taste receptors! It was only about 10 years ago that scientists realized the bitter taste receptors are expressed outside the mouth, and indeed are expressed in the airways and lungs. But, the lungs are not coming into contact with food, so what is their role here? Scientists provide evidence that suggests the bitter taste receptors exist as the gatekeepers or bodyguards that detect potentially harmful compounds and bacteria and thus are essential for our respiratory health and immune system. So if were are more sensitive to bitter tastes, what does this mean for our immune system? Can bitter compounds be a new treatment strategy? Tune in to find out!
Want to look up clinical trials? www.clinicaltrials.gov
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Today in Episode 81, I share some scientific evidence on one gut-brain pathway involved in feeling satisfied and full. There are many ways that eating signals to our brain that we are satisfied, for example, the taste receptors, the volume of food, the macronutrients, and in today's episode, the act of chewing. I go into clinical trial evidence on how longer periods of chewing can increase gut satiety hormone release, recruit satiety brain regions, and more. This is the science behind mindful eating. Tune in for all the details.
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Welcome to Episode 80 where I share the most recent clinical evidence on apple cider vinegar in individuals living with type 2 diabetes. Scientists provide data that suggests 1-3 tablespoons of apple cider vinegar diluted in water may impart some benefits. Tune in to find out more!
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In Episode 79, I continue with the Halloween/October themes and dive into the clinical research on pumpkin fruit, pumpkin seeds, and pumpkin seed oil. Pumpkins offer many nutrients like vitamin A, beta-carotene, iron, magnesium, manganese, and potassium. But interestingly, the pumpkin seeds are very rich in terpenes, phytosterols, and lignans. It is these less recognized components that seem to offer some potential benefit for our health. Tune in for all the details!
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Today in episode 78 of The People's Scientist podcast, I continue our October Halloween topics. I discuss the scientific analysis of psychopathy and serial killers. This information is important to determine who may be at risk for enacting serious crimes and to intervene early for prevention. I discuss exams that are provided to people for diagnosis of psychopathy, the difference between male and female serial killers and how this may give insight to prevent future crimes. Tune in for all the details!
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Today in Episode 77, I stay on topic with some October/Halloween themes and talk about some new research on how our fear/stress response originates from our skeleton. For many years we thought our fear/stress response originated from our adrenal glands, noradrenaline, and the locus coeruleus of our brain. In this study for the first time, scientists show that our bones respond to stress by releasing a protein called osteocalcin in order to facilitate the physiological response to stress. Why is this information important? Because now it gives us a brand new target, our skeleton, in order to develop new treatments for anxiety and stress related disorders. Tune in for the details!
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Today on The People's Scientist podcast, I am starting off the month of October with some Fall themes. A commonly consumed spice during the Fall? Cinnamon! Many clinical trials have been conducted investigating the potential effects of cinnamon on human health; the majority of clinical trials in participants with type 2 diabetes. Tune in to find out the details!
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Today in Episode 75 of the People's Scientist podcast, I decided to share some of my own research on the health benefits of a tiny seed, flaxseed. Flaxseed has an usually high content of omega 3 fatty acids, antioxidant ligans, and fiber. We conducted a few clinical trials that indicate flaxseed may have benefit for heart health, brain health, inflammation, breast cancer risk, skin health, and more. Tune in for details!
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In Episode 74 of The People's Scientist podcast, I discuss a recent clinical trial published in the American Journal of Clinical Nutrition in which dietary advanced glycation end products (AGEs) in the diet were correlated with glycation build up in the skin, an indication of overall body glycation accumulation. AGEs have been implicated in inflammation and therefore arthritis, diabetes, skin aging, heart disease, and more. How can we reduce our exposure to AGEs? It's quite simple actually. Tune in for the details.
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In episode 73 of The People's Scientist podcast, I cover some very recent clinical evidence that connects our sense of smell with our memory and emotion. Have you ever smelled a scent of your past and been transported back in time to an emotional memory? I bet it is a memory from when you were in childhood. The reason for that is rooted in neuroscience. The regions in our brain that are activated upon smelling a scent are directly linked to brain regions that regulate our memory and emotions. As a result, our sense of smell has been linked to cognitive decline and dementia. Can we use our sense of smell as a unique strategy to promote memory recall, new memory formation, and performance? Tune in to find out!
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In episode 72 of The People's Scientist podcast, I cover the evidence from a large observational study published this month in the American Journal of Clinical Nutrition on flavonoid rich foods and the risk for Alzheimer's and Related Dementia. Both observational studies and intervention clinical trials indicate improvements in cognition, blood vessel health, and reduced risk of dementia with flavonoid rich foods. What are flavonoids and how might they have such a benefit? Tune in for details!
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In the last year, many clinical trials have been published on the neuroscience and health effects of meditation. It appears that meditation recruits the higher order brain regions in order to aid in attention control, emotion regulation, memory, and thought processing. As a result, meditation has the potential to benefit anxiety, depression, ADHD, sleep quality, stress, blood pressure, and more. Tune in for all the details!
UCLA mindfulness meditation: https://www.uclahealth.org/marc/default.cfm
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Aspirin and Advil are like the fire trucks that put out the fire of inflammation, GABApentin is the librarian quieting down the pain, and the opioids are like our pain being on a see-saw. These are my analogies to help explain the effect of certain classes of pain medications on us. I get into the science on opioid withdrawal, risk for dependence, and addiction to which we may unknowingly be at risk for. There is indeed a dark side to opioids which has resulted in an opioid crisis. I hope this episode will be informative in order to safe guard all of us against opioid dependence. Tune in for more details.
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In episode 69, I dive into the scientific evidence on milk thistle and its active compound, silymarin. Supplementation with milk thistle/silymarin may improve liver health, blood sugar levels, blood insulin level, inflammation, antioxidant enzyme levels, and more. However, the results were often variable. Tune in to find out why.
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In today's episode of The People's Scientist podcast, I cover the scientific evidence of why some people enjoy spicy food and others do not. In addition, I go into some fascinating cutting edge research on how capsaicin found in spicy food may be a treatment for pain, migraines, depression, anxiety, drug withdrawal, and dementia. The results are surprising!
Follow me on social media to see some of the clinical trials I mention in the episode and for more tidbits of information on the week's topic. I am most active on IG.
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In continuation with the Vitamin Miniseries, I share some scientific evidence on Vitamin B12: cobalamin. Vitamin B12 deficiency is hallmarked by fatigue, shortness of breath, feelings of depression, poor sleep, tingling of the hands and feet, a sore tongue, yellowing of the skin (jaundice), and if progressed, difficulty walking, using limbs, or paralysis. On average, 15% of us are vitamin B12 deficient. Tune in to find out who is most at risk, how to get vitamin B12, and if supplementation can promote mental health, heart health, and more. Make sure to follow me on social media to see some of the scientific papers and for more info.
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Pain unfortunately can have a large impact on our health and well-being. One of the most common causes of chronic pain is arthritis. In today's episode, I cover the clinical evidence to determine if omega 3 fatty acids can improve pain and arthritis symptoms. Omega 6 fatty acids and Omega 3 fatty acids are both essential. We need them in our diet to stay healthy. But a common issue is we get too much omega 6 and not enough omega 3. I also give practical suggestions on how we can reduce omega 6 fatty acids intake, reduce oxidative stress and inflammation, and how to best incorporate omega 3s into our routine.
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In Episode 65, I go into the physiology of hydration. Water is thought to be the most important nutrient in our diet. Some reports show that up to 71% of people are mildly dehydrated. This can have huge effects on our mental acuity, performance, and long term risk for chronic disease. So what puts us at risk for dehydration? How much water do we actually need? How does dehydration impact our health? What is the best way to stay hydrated? Tune in for all the details!
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In today's episode of The People's Scientist podcast, I answer the following questions: 1. Is poor sleep a cause of obesity? 2. How does our brain change when we don't sleep well? 3. What can we do to reduce food cravings when we don't sleep well? I dive into the neuroscience and clinical trials to give you some unique ideas on how we can "brain hack" our way out of unhealthy junk food cravings. Tune in for all the details!
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Today on The People's Scientist podcast, I share a fun hypothesis that heat may be able to reduce our appetite and food cravings. The hypothalamus of our brain regulates both our body temperature and our appetite/eating behavior. When we are hot, our hypothalamus may become inhibited to reduce our appetite. The reason being? When we eat, we produce heat. So we don't want to produce more heat by eating when we are already hot. Whereas, the opposite holds true. When we are cold, our hypothalamus may become activated to increase appetite and food craving so that we can eat to generate heat. Can we leverage this knowledge to help us curb our appetite and eat healthier? Tune in to hear my ideas!
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This week on The People's Scientist podcast, I cover the scientific evidence on sunscreen. I cover the protective effects of different sunscreens against UV damage. I will go into details on exposure to UV indoors, use of antioxidants on the skin, synthetic vs mineral sunscreens, safety of sunscreen, other means of sun protection and more. Tune in for all the details!
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Today on the People's Scientist podcast, I cover the findings of the study by Eichenlaub et al. Replay of Learned Neural Firing Sequences during Rest in Human Motor Cortex. Cell Reports. 2020; 31, 107581. I discuss how neuroplasticity is an important process by the neurons of our brain. Neuroplasticity involves learning and adapting to new situations and environments. Our brain is very neuroplastic up until the age of about 25 years. After this age, our neuroplasticity may become less and less. I dive into how we may be able to retain and enhance our learning and neuroplasticity. Tune in for all the details!
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In episode 60, I continue the Vitamin Miniseries and talk about the functions of Vitamin B6. Deficiency of this vitamin may be a lot more common than you think. In some populations, 50% have had detected deficiency levels. This vitamin plays a very important role in mental health, heart health, energy levels, and skin health. I will give you information on signs of deficiency and how to obtain optimum levels. Tune in for all the details!
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Today on The People's Scientist podcast, I answer your questions on the neuroscience of food craving. I think there is a lot of power in understanding why we may feel the way we do. Understanding which brain regions are involved in food craving gives us a target to which we can generate healthy strategies. In this episode I talk the neurobiological impact of junk food, exercise, bitter tasting foods, sour foods, stomach distention, social interaction, music, and more. Tune in for all the details!
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Today on The People's Scientist podcast I answer your questions on mental health and nutrition. When I polled my listeners on what topic they wanted to hear most about, it was about how nutrition and what we eat can be impacting our mood right now. Nutrition is very powerful because it is a way we can impact our health that is within our control. What we eat and what we drink can either be a slow poison or our best medicine. I cover details on caffeine, alcohol, sugar, fried foods, vitamin D, B vitamins, omega 3 fatty acids and more.
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Today on The People's Scientist podcast, I combine neuroscience and psychology and talk about the power of affect labelling or putting feelings into words. Surprisingly, this simple act may hold a lot of power in emotion regulation, communication, and negotiation. Emotional intelligence is a highly underrated and extremely important skill for everyone. In this episode, I discuss what is emotional intelligence and how we can obtain it. Tune in for all details!
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Key References:
Costafreda et al. Brain Research Reviews. 2008;58:57-70.
Torre et al. Emotion Review.2018;10(2)116–124
Chris Voss. "Never Split the Difference: Negotiating As If Your Life Depended On It"
Today on The People's Scientist podcast, I have the great privilege of interviewing Dr. David Putrino, a neuroscientist based out of Mount Sinai Hospital in NYC. Dr. Putrino combines physical therapy, neuroscience, and technology to better people's lives. He goes into detail on some innovative technology he has created to assist individuals in their recovery after injuries or events. During this COVID-19 outbreak, Dr. Putrino decided to use his skills and connections to help the frontline workers. He is an example of what makes NYC resilient. In this episode we speak about his research, what efforts he has contributed to COVID-19, what makes NYC a resilient city, and what other cities can learn from our experience.
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Today on The People's Scientist podcast, I continue to give us some positive stimulus on ideas to promote our mental well-being during our quarantine time. I have received quite a few requests in the last year to cover the scientific evidence of heat therapy on mental health. Heat therapy includes: sauna use, hot yoga, hot bath, hot shower, and cold adapted showers. Heat therapy is a mild physiological stressor which can cause adaptations to the hypothalamic-pituitary-adrenal (HPA) axis. The HPA axis induces a stress response and tends to be hyperactive in anxiety and depression. So, heat therapy through its effects on heat shock proteins can induce a negative feedback loop to self inhibit the HPA axis. What does this mean? Heat therapy may reduce stress and promote mental health by inhibiting the HPA axis. Tune in for more details!
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On today's episode of The People's Scientist podcast, I provide some scientific evidence on how art can be a therapy for mental health. Art can be a physical expression of our unspoken emotions and feelings. As a result, clinical trials show great benefit for creating art as a means to open up and release some negative emotions. I also provide some neurobiology on why viewing art can be enjoyable and rewarding to us. Tune in for all the details.
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Viewable art images: https://artsandculture.google.com/
Dance Challenge Video: https://youtu.be/Id2VSYj_gM4
Dance Challenge Tutorial: https://youtu.be/7tNYEr1uybU
This week on The People's Scientist podcast, I provide some positive stimulus for us based on one of my passions in life, dance! I talk about the neuroscience of dance and how it is a highly underrated therapy for enhancing memory, cognition, mood, life satisfaction, interpersonal skills, and physical performance. I dive into how dance can change our neurobiology for the better. Tune in for all the details!
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On this week's episode of The People's Scientist podcast, I wanted to do a positive and light hearted episode during this time when we may be feeling stressed, anxious, and isolated during the COVID19 outbreak. So I provide some ideas on things we can do while stuck at home such as achieving our forgotten goals and also video games. The impact of video games on mental health has been controversial. But overall, the clinical trials on video games illustrate a benefit with moderate use. Some benefits include: enhanced social interaction, improved learning, rehabilitation, enhanced brain reward recruitment, neuroplasticity, and more. Tune in for all the details.
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Today on The People's Scientist podcast, I was asked, "what are some brain healthy foods?" I first had to ask myself, what is brain healthy? I concluded that brain healthy meant, the normal homeostatic functioning of our brain and prevention of disease. So, when I dove into the scientific literature, the most scientific evidence supported the benefit of The Mediterranean Diet and a reduced risk of dementia, depression, and stroke. In today's episode, I discuss the components of The Mediterranean Diet and how these foods and way of eating may promote brain health.
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Art of the Brain Exhibit at Mount Sinai March 16: 6-8 pm: https://www.brainawareness.org/event/art-of-the-brain-exhibition/
This week on The People's Scientist podcast, for episode 50, I have been asked by many of my listeners to cover the scientific facts on the outbreak of the coronavirus, COVID-19. So I am going to provide you straight facts coming from medical journals such as The New England Journal of Medicine, The Lancet, The WHO, and The CDC website. Make sure to tune in to find out some important details on why this virus is getting a lot of attention, what we can do to prevent the spread of the virus, and how this is bringing together countries and making us more resilient.
Some open access sources:
https://www.cdc.gov/coronavirus/2019-ncov/about/index.html
https://www.who.int/emergencies/diseases/novel-coronavirus-2019/situation-reports/
https://www.who.int/docs/default-source/coronaviruse/situation-reports/20200229-sitrep-40-covid-19.pdf?sfvrsn=7203e653_2
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Happy One Year Anniversary to The People's Scientist podcast! On episode 49, I dive into the clinical data on the antioxidant polyphenol resveratrol. Resveratrol is found in grapes, peanuts, berries, and red wine. The amount of resveratrol in red wine ranges from 1.3 - 14.3 mg/L. The doses in clinical trials are much higher and range from 5-2000 mg/day. As a result, clinical trials provide purified trans-resveratrol in pill form. The human data is conflicting on the health effects; however some studies show potential benefit for markers of longevity, heart disease, diabetes, and inflammatory disorders. For all the details, make sure to tune in!
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In light of Valentine's Day this past Friday, I felt it was fitting to do an episode dedicated to the "love neuropeptide". Oxytocin has been sensationalized a bit; however, there is evidence to support its role in promoting social behavior, bonding, trust, cooperation, and enhancing feelings of attractiveness toward one's partner. However, oxytocin may also enhance negative feelings such as envy, gloating, and prejudice. For more details, make sure to tune in!
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Today on The People's Scientist podcast, I continue the Vitamin Miniseries with a B Vitamin, Folate. Folate plays an essential role in cell division and growth. So as a result, the parts of our body that undergo rapid cell turnover are most effected with folate deficiency. So we may see deficiency symptoms on our tongue, mouth, have stomach issues, and abnormalities with our red blood cells (anemia). I dive into which conditions folate is implicated in and how too much of folic acid may not be a good thing. Tune in for all the details
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Food Fortification Initiative Website to learn the fortification practices of your country: http://www.ffinetwork.org/country_profiles/index.php
Do you ever find yourself falling into a slump of being inactive, eating unhealthy, feeling unmotivated, and temporarily have feelings of depression? Well the root of all of this is the dopamine brain reward pathway. This pathway is activated by physical activity and regulates our feelings of motivation and ability to pursue our goals. Physical inactivity, unhealthy eating, weight gain, obesity, and addictive drugs can reduce the activity of this brain reward pathway and lead to feeling a lack of motivation and lack of an ability to pursue our goals. In this episode, I talk about how we can gain control of our brain reward pathway to keep us feeling motivated and reaching our goals.
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Today on The People's Scientist podcast I dive into the scientific evidence on the neurobiology of taste and how taste sends signals to our brain to guide our actions to consume or avoid certain foods and drinks to ensure our survival. In particular, I focus on how sweet taste is reinforcing and activates our reward/pleasure brain regions. In contrast, high concentrations of bitter tastants can recruit the satiety and aversion brain centers. We use this neuroscience to help gain control of our eating behaviors and risk of diabetes. Tune in for all the details.
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On this week's episode of The People's Scientist podcast, I continue the Vitamin Miniseries and cover vitamin B5 (AKA: Pantothenic Acid). This obscure vitamin is less characterized versus other vitamins. We understand the importance of this vitamin in studies where vitamin B5 was eliminated from the diet of individuals. Vitamin B5 is important for mental health, energy, gastrointestinal health, skin health, and much more. Tune in for more details!
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As cold and flu season are upon us, I felt it was timely to do an episode on one of the most popular supplements taken for cold and flu, Echinacea. Echinacea is a flower native to North America and has been touted for its immune boosting properties. Many cell culture, animal, and clinical studies have been conducted to see if Echinacea extracts can induce the immune system and reduce the onset or severity of a cold or flu. So come along this scientific rabbit hole with me and find out whether or not the claims are true.
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Today on The People's Scientist podcast, I cover a timely topic for those of us that want to instill some New Year's resolutions. I cover some neuroscience and psychology behind how habits are formed. I discuss certain brain regions, neurotransmitters, and many examples. Using this knowledge, I provide some tips on how to more successfully instill new habits and how to eliminate unhealthful old habits.
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Today on The People's Scientist podcast, I provide a recap of the wide array of topics covered in the year 2019. I have covered topics on neuroscience, nutrition, and advances in medical technology. I provide some highlights to the top 5 most listened to episodes on The People's Scientist podcast, and some scientific updates since the episode launch.
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This week on The People's Scientist podcast, Dr. Dennis Charney and I discuss some scientific evidence on ketamine as a rapidly acting anti-depressant in individuals living with treatment resistant major depression. Intravenous low doses of ketamine may have lasting anti-depressants effects of on average up to 19 days at a time. Ketamine may also reduce craving and rates of relapse in individuals living with cocaine addiction. We go into further details on mechanism of action and how nutrition may also play a role. Follow me on social media to see the papers I reference and for more tidbits of information on the week's topic
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In today's episode of The People's Scientist podcast, we are doing things a little bit differently, as I interview a guest scientist, Dr. Dennis Charney, on the topic of resilience, AKA the ability to bounce back. Dr. Charney is a physician, scientist, and the Dean of the Icahn School of Medicine at Mount Sinai Hospital. Dr. Charney is an expert on the science of resilience and mental toughness. His research has been cited over 150,000 times and he is the co-author of the book, Resilience: The Science of Mastering Life's Greatest Challenges. In today's episode, we discuss the role of our genetics, particular brain regions, and examples of how we can increase our resilience starting today. For more details and to see the research articles we elude to, make sure to follow me on social media.
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In episode 38, I cover the scientific evidence on the vitamin B3, niacin. Niacin's discovery has a rich history as it took scientists decades to prove that the epidemic of Pellagra was caused by niacin deficiency. Today, niacin is being investigated for its effects on longevity and successful aging. Niacin is converted into the essential signaling molecule NAD+. High dose niacin supplementation has been investigated for reducing cholesterol and heart disease risk; however results are controversial. Abnormal responses to niacin are implicated in Schizophrenia. I also discuss the impact of niacin on skin health and the best food sources. Tune in for the details!
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In today's episode we dive into the function of estrogen and progesterone which go far beyond just female reproduction. A great amount of evidence is coming out on the neuroprotective effects of estrogen following an acute brain injury such as concussion or a stroke. Evidence also suggests that estrogen can induce fear memory extinction and reduces fear memory recall which can have important implications for post traumatic stress disorder. We dive into the effects of these hormones on the brain, mood, physiology, how to obtain healthy levels and more.
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This week on The People's Scientist podcast, I share with you an update on the first approved clinical trial using CRISPR gene editing in North America for cancer therapy. This clinical trial aims to recruit 18 patients living with cancer to test the safety and efficacy of CRISPR gene editing the patients' T-cells to seek out and kills their own cancer cells.
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In episode 3 of our Vitamin Miniseries we discuss the scientific evidence on Riboflavin. I share with you signs and symptoms of a riboflavin deficiency, who is at risk for a riboflavin deficiency, the function of riboflavin in our body, and the highest food sources of riboflavin.
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In today's episode of the People's Scientist podcast, we cover some scientific evidence of cold therapies such as whole body cryotherapy and cold adapted showers on measures of oxidative stress, inflammation, and mood. The clinical evidence supports that cold therapy may have benefits for athletes, those living with inflammatory conditions such as rheumatoid arthritis, multiple sclerosis, and depression. Tune in for all the details!
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In today's episode we take a neuroscience perspective on type 2 diabetes. In this episode, I share a study published earlier this week of which I am a co-author, in the journal Nature. We elucidate how even though nicotine may feel pleasurable and rewarding, it can still send a stress signal to the medial habenula and pancreas. This signal causes an increase in blood glucose levels so we have the energy to fight or flight, which is our typical stress response. If this circuit is chronically activated by nicotine, it could increase the risk for type 2 diabetes.
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In this week's episode, we dive into the clinical evidence on how adding garlic to the diet is associated with a lower risk of stomach and colorectal cancer. Garlic supplementation may induces some benefits for heart health, immunity, and inflammation. I also provide some suggestions on how to reduce garlic odor, the main deterrent to garlic intake, based on two scientific investigations.
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In the last two decades bacteria have been detected in the brains of patients who died with Alzheimer's disease and in the atherosclerotic plaques of those with coronary artery disease. In today's episode, we further dive into how bacteria can induce and accelerate two of the most devastating chronic diseases and the latest science on how we can treat heart disease and Alzheimer's in the future.
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In episode 2 of our Vitamin Miniseries, I share some evidence with you on the first vitamin ever discovered, thiamine. Thiamine is a B vitamin that plays an important role in our energy metabolism and nervous system functioning. Deficiencies in thiamine may be more common than we think. Tune in to this episode to hear what diets may increase our odds of deficiency, signs of deficiency, and what foods to eat to make sure we are getting adequate amounts.
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Many news headlines in the last few weeks are stating that people are dying from e-cigarette use and that it is far more dangerous than initially thought. Is any of this true? Well in today's episode we dive into the CDC reports and many studies published within the last year that looked at the lung and cardiovascular effects of e-cigarette use to find out the truth.
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In episode 28, I delve into the scientific evidence published in the last six months since our first episode on intermittent fasting and time restricted eating. This way of eating goes against the nutritional dogma that we were taught for so long, ie: eating every 3-4 hours. But a lot of clinical evidence supports waiting longer in between meals for metabolic flexibility, induction of autophagy, reduction of inflammation, reducing metabolic disease, re-setting of our circadian rhythm, and more. Make sure to tune in for all the latest scientific evidence.
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This is the start of our requested miniseries where each episode we will discuss one vitamin or mineral, its function in our body, signs if we are deficient, food sources, and signs if we are taking in too much. These episodes will be dispersed throughout the podcast over the next several months. In episode 1 of this miniseries I introduce the history of vitamins and the scary lengths scientists went to in order to prove the necessity of vitamins to achieve health. I dive into the function of vitamin C and how it is essential for our defense against oxidative stress, for our skin and joint health, for our ability to generate energy from fats in our body (particularly important for those following a ketogenic diet, intermittent fasting, or calorie restriction), and our ability to maintain healthy cholesterol levels.
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Did you know that individuals diagnosed with depression tend to have high levels of pro-inflammatory molecules and lower levels of omega 3 fatty acids in their body? In this week's episode we dive into some potential causes of depression with a particular highlight on inflammation. We also discuss clinical evidence on how omega 3 fatty acids can lower markers of inflammation and as a result, how omega 3 fatty acids may lower symptoms of depression.
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Chia seed back in the 1990s was popularly known as the seed that grew in Chia pets. In today's day, chia seed is boasted for its high nutritional density. It is one of the highest known sources of the omega 3 fatty acid, alpha-linolenic acid, and is a great source of fiber, antioxidants, and protein. Because of its nutritional content, it may have some great benefits and help individuals maintain a healthy diet.
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Cruciferous vegetables such as broccoli, broccoli sprouts, cabbage, cauliflower, brussel sprouts, and kale are a rich source of glucosinolates that can be converted to sulforaphane. Sulforphane has shown in cell culture, animals, and clinical trials to induce our Phase 2 detoxification enzymes. This could have potential implications for prevention of cancer and reducing inflammation.
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In this week's episode of The People's Scientist podcast, Dr. Ferland and I discuss the scientific evidence of cannabis on chronic pain, sleep, appetite, epilepsy, and neurodegenerative disorders. We also discuss future areas that are in need of clinical investigation as well as the fine line between recreational and medical use. Dr. Ferland ends the episode off with some great simple advice on safe use of cannabis.
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For this week's episode, I have brought on a scientific expert on Cannabis research, Dr Jacqueline-Marie Ferland. Dr. Ferland is a behavioral neuroscientist currently investigating the effects of cannabis on the brain. In this Part 1 episode, we dive into the details on THC, CBD, and their effects on our brain - the good and the bad.
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In Part 2 of this highly requested episode of skincare trends I share scientific evidence on ways to enhance skin density, hydration, elasticity, and how to reduce sun damage. For example, I discuss the difference between taking hyaluronic acid as an oral supplement versus topical lotion application for skin health. We discuss the importance of collagen, vitamin C, and antioxidants for our skin health and youthful appearance
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In Part 1 of this listener request episode, we discuss the molecular biology of skin hydration and what is required for skin homeostasis. We dive into the details of what our skin makes in order to keep hydrated, called natural moisturizing factors, what happens when we apply these compounds to our skin, and what we can apply to our skin to help seal in the hydration. We also discuss the new area of synthetic peptides that scientists are creating in order to mimic a botox-like effect in the skin.
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In episode 18 I delve into the scientific evidence on alkaline water and the alkaline diet. Scientific evidence is in support that alkaline water can preserve bone mineral density and if alkaline water contains lithium, it may have a beneficial effect on mood. However, some health claims being made about alkaline water such as reducing cancer are not supported by scientific evidence.
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Electrochemically ionized water produces a rich source of atomic hydrogen. This is particularly popular in Japan. A lot of cell culture and animal studies illustrate that atomic hydrogen sequesters the particularly deleterious reactive oxygen species and does not affect normal homeostatic redox reactions in the body. So is hydrogen enriched water beneficial for inflammatory conditions such as cancer, diabetes, and heart disease? Tune in to find out!
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In this week's episode we cover the scientific evidence of why some people have low testosterone and what this means for their health. We also dive into the scientific evidence on how to naturally raise testosterone and promote healthy levels. In the program we also discuss the fascinating link of sleep and the glymphatic system to testosterone and Alzheimer's disease.
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In today's listener request episode, we cover the scientific evidence on kombucha, a fermented, acidic and bubbly tea. Kombucha has gained a lot of popularity over the last several years and has been toted for many health benefits. But at the same time, people fear its safety as many case reports exist that implicate homemade kombucha in serious illness and even a death. So I take you though the clinical data to finally know the answers.
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In this week's episode we talk about the effects of alcohol on our brain and body, cover the health effects of daily low dose alcohol, what is alcohol dependence vs. alcohol addiction, the hidden burden of alcohol dependence in women, and healthful ways to cope with anxiety. https://www.niaaa.nih.gov/
Check out the Cut the Crap Podcast for healthful coping mechanisms and ways to achieve mental resilience
https://shows.pippa.io/cut-the-crap-podcast
Many trials conclude the detrimental effect of fructose on our appetite and motivation to obtain more calories. But is high fructose corn syrup the same thing as fructose? Is it really that much different from regular table sugar? We dive into the details of this and much more.
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On this week's episode of The People's Scientist podcast, we discuss the scientific evidence of phytosterols, which are a plant's version of cholesterol. Phytosterols have been studied extensively since the 1950s and are making a resurgence as a medical treatment. But where can we find phytosterols and what are their health effects? Lsten on to find out!
Link for phytosterol content of common foods:
https://ndb.nal.usda.gov
In this episode, I take you through what cholesterol does for our body, explain the different types of cholesterol, what atherosclerosis is, and the latest scientific breakthroughs on how to reduce our risk of heart disease.
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Many people claim that saturated fatty acids should be the primary source of fat in our diet as opposed to "inflammatory seed oils". I am an expert in this field and will cover if this statement is true and explain to you what fats are converted to in our body and what this means for our health.
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Plant based diets that include vegetarian and vegan diets are associated with lower risks for cancer, heart disease, and all cause mortality. The number of times this has been replicated over and over is profound. But how do these diets reduce our risk? Tune in to find out!
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What does the scientific evidence say about apple cider vinegar taken on a daily basis? It may have benefits for blood glucose regulation, appetite suppression, and anti-microbial effects. Listen on to find out the details!
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Many correlative studies suggest that eating fast food can increase our risk of depression and psychological stress. But how exactly does fast food do this, and more importantly, how can we reverse it?
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CRISPR gene editing has the ability to propel the field of medical research forward at a much faster rate than any other genetic editing technique of the past. Promising data is coming out looking at the ability of CRISPR gene editing to fight against cancer and cure genetic disease. But what does the future hold for CRISPR gene editing?
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The World Health Organization declared a global crisis on hypertension because it is the number one risk factor associated with death in the world. Think because you're young you don't have to worry? Think again. In this episode, I will explain what hypertension means for our health and how we can prevent/manage it.
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In Part 2 of this episode, we will cover all the high quality evidence on the different protocols of fasting and the evidence to supports its effects on reducing the risk of cancer, heart disease, diabetes, inflammation, and aging. With the nutritional dogma of eating balanced meals every 3-4 hours, we never really turn on our cell recycling process called autophagy. Autophagy is really only accelerated during times of nutrient deprivation and fasting. Autophagy is essential for ridding our body of malfunctioning cells and mutations which is critical in cancer and neurodegenerative disease.
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The ketogenic diet was originally created for children with refractory epilepsy. So why are people without epilepsy choosing to follow it now? The ketogenic diet and intermittent fasting switch our bodies into a completely different metabolic state...is this a good thing or bad? In this 2 part episode, I will cover information from over 100 papers to give you the final answer. So make sure to tune in to find out.
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There are elaborate claims being made about bone broth...Why? Are any of them true? Once and for all, I will tell you all the facts about bone broth and the impact it can have on your health.
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Our brain reward pathway is our brain’s way of telling us this is good, we need this to survive. For example, our brain thinks we need sugar, because sugar = fat storage = survival. But really we are smarter than our brain and know that sugar is not actually good for us in the long run. That is why we are going to use our own neurobiology to hack our brain into getting out of a sugar addiction. In this episode I will explain what high calorie foods do to our brain and 15 ways to reverse it.
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Facebook: @ThePeoplesScientist
Twitter: @DrSCaligiuri
LinkedIn: Dr. Stephanie Caligiuri
The People's Scientist podcast is hosted and created by Dr. Stephanie Caligiuri, a neuroscientist, physiologist, and nutritionist. Her unique blend of expertise allows her to link together topics that no one else has before. For example, 1) how bitter foods and beverages activate our satiety brain regions and reduce food cravings and calorie intake 2) how the same brain circuit regulates our body's movement, motivation, and mood 3) intermittent fasting and brain health 4) using our own neurobiology to fight sugar addiction, and so much more. So come on down this science rabbit hole with her; guaranteed you'll learn something new.
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