Science Savvy

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

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

All you need is LOVE

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

The Science of Friendship: Giggles, Bonding, and Learning

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

Attention, Please - What ADHD Can Teach Us About the Brain

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

Wired for Wonder - Neuroscience of Creativity

Join me, Carmen, your host of Science Savvy, as I dive into the fascinating science of creativity! In this episode, I’m joined by my friend Alicia, a psychology-trained artist and entrepreneur, as we unpack how the brain fuels creativity from a medical and scientific perspective. We’ll explore the roles of the prefrontal cortex and default mode network, the surprising ways dopamine affects creative flow, and how simple lifestyle tweaks can unlock more imaginative thinking. Whether you’re an artist, a science enthusiast, or just curious, tune in to discover how creativity works and learn tips to boost your own creative potential.
 
Further reading / references:
Adnan, A., Beaty, R., Silvia, P., Spreng, R. N., & Turner, G. R. (2019). Creative aging: Functional brain networks associated with divergent thinking in older and younger adults. Neurobiology of Aging, 75, 150–158. doi:10.1016/j.neurobiolaging.2018.11.004.
Kulisevsky, J., Pagonabarraga, J., & Martinez-Corral, M. (2009). Changes in artistic style and behaviour in Parkinson's disease: Dopamine and creativity. Journal of Neurology, 256(5), 816–819. doi:10.1007/s00415-009-5001-1.
Weinberger, A. B., Green, A. E., & Chrysikou, E. G. (2017). Using transcranial direct current stimulation to enhance creative cognition: Interactions between task, polarity, and stimulation site. Frontiers in Human Neuroscience, 11, 246. doi:10.3389/fnhum.2017.00246.
Chi, R. P., & Snyder, A. W. (2012). Brain stimulation enables the solution of an inherently difficult problem. Neuroscience Letters, 515(2), 121–124. doi:10.1016/j.neulet.2012.03.012.

You Are What You Eat - The Gut Microbiome Shapes Mood, Health, and Behavior

In this episode, I’m diving deep into how your gut microbiome influences more than just digestion—it impacts your mood, mental health, and even your decisions! I'll break down fascinating science on the gut-brain connection, share surprising research on gut bacteria and depression, and give you practical tips for a healthier gut. Join me as we explore why taking care of what’s inside your belly can transform how you feel, think, and act. Let’s get savvy about gut health together!
 
Further reading / bibliography:
Bercik, P., Collins, S. M. (2014). The Effects of the Microbiota on the Central Nervous System and Behavioral Disorders. Gastroenterology, 146(6), 1449-1458. DOI: 10.1053/j.gastro.2014.02.037
Cryan, J. F., & Dinan, T. G. (2012). Mind-altering microorganisms: the impact of the gut microbiota on brain and behaviour. Nature Reviews Neuroscience, 13(10), 701-712. DOI: 10.1038/nrn3346
Foster, J. A., Rinaman, L., & Cryan, J. F. (2017). Stress & the gut-brain axis: Regulation by the microbiome. Neurobiology of Stress, 7, 124-136. DOI: 10.1016/j.ynstr.2017.03.001
Mayer, E. A., Padua, D., & Tillisch, K. (2014). Altered brain-gut axis in autism: comorbidity or causative mechanisms? BioEssays, 36(10), 933-939. DOI: 10.1002/bies.201400075
Clarke, G., Stilling, R. M., Kennedy, P. J., Stanton, C., Cryan, J. F., & Dinan, T. G. (2014). Minireview: Gut microbiota: The neglected endocrine organ. Molecular Endocrinology, 28(8), 1221-1238. DOI: 10.1210/me.2014-1108
Sampson, T. R., & Mazmanian, S. K. (2015). Control of brain development, function, and behavior by the microbiome. Cell Host & Microbe, 17(5), 565-576. DOI: 10.1016/j.chom.2015.04.011
O'Mahony, S. M., Clarke, G., Dinan, T. G., & Cryan, J. F. (2015). Early-life adversity and brain development: Is the microbiome a missing piece of the puzzle? Neuroscience, 342, 37-54. DOI: 10.1016/j.neuroscience.2015.09.068
Ridaura, V. K., et al. (2013). Gut microbiota from twins discordant for obesity modulate metabolism in mice. Science, 341(6150), 1241214. DOI: 10.1126/science.1241214
Dash, S., Clarke, G., Berk, M., & Jacka, F. N. (2015). The gut microbiome and diet in psychiatry: Focus on depression. Current Opinion in Psychiatry, 28(1), 1-6. DOI: 10.1097/YCO.0000000000000117
Madra, M., & Ringel, Y. (2015). The role of probiotics in treating irritable bowel syndrome. Gastroenterology Clinics of North America, 44(1), 159-175. DOI: 10.1016/j.gtc.2014.11.013
Jacka, F. N., et al. (2017). A randomized controlled trial of dietary improvement for adults with major depression (the 'SMILES' trial). BMC Medicine, 15, 23. DOI: 10.1186/s12916-017-0791-y
Staudacher, H. M., et al. (2017). Probiotic and prebiotic mechanisms to improve mental health via the gut-brain axis. Current Opinion in Pharmacology, 38, 69-77. DOI: 10.1016/j.coph.2018.03.008
Kong, X., et al. (2020). Probiotics supplementation during antibiotic treatment reduces the risk of Clostridium difficile-associated diarrhea. The American Journal of Gastroenterology, 115(6), 921-929. DOI: 10.14309/ajg.0000000000000601
Mills, J. P., et al. (2017). The Impact of Cesarean Delivery on the Diversity of the Infant Gut Microbiome. Microbial Ecology in Health & Disease, 28(1), 13777. DOI: 10.1080/16512235.2017.13777

Who the F*!k am I? - Science of Consciousness & Self-Awareness

Join me, Carmen, on Science Savvy as we dive into the mysteries of consciousness and self-awareness! In this episode, I’ll explore what it really means to be conscious, how self-awareness shapes our identity and self-esteem, and why some of these questions have puzzled scientists and philosophers for centuries. From Descartes' "I think, therefore I am" to modern neuroscience and theories like the "Astonishing Hypothesis," we’ll examine how genetics, brain chemistry, and life experiences impact our sense of self.
Whether you’re curious about the science behind identity or the deeper philosophical questions about why we experience life as we do, this episode has something for you. Let’s get savvy about the brain together!
 
Further Reading:
Crick, F. (1994). The Astonishing Hypothesis: The Scientific Search for the Soul. Scribner.
Chalmers, D. J. (1995). Facing up to the problem of consciousness. Journal of Consciousness Studies, 2(3), 200-219.
Tononi, G. (2004). An information integration theory of consciousness. BMC Neuroscience, 5(42).
Koch, C., Massimini, M., Boly, M., & Tononi, G. (2016). Neural correlates of consciousness: progress and problems. Nature Reviews Neuroscience, 17(5), 307-321.
Northoff, G., Heinzel, A., de Greck, M., Bermpohl, F., Dobrowolny, H., & Panksepp, J. (2006). Self-referential processing in our brain—A meta-analysis of imaging studies on the self. NeuroImage, 31(1), 440-457.
Lieberman, M. D., & Eisenberger, N. I. (2009). Pains and pleasures of social life. Science, 323(5916), 890-891.
Panksepp, J. (1998). Affective Neuroscience: The Foundations of Human and Animal Emotions. Oxford University Press.

[Interview tester] All you need is LOVE

This is one of our early interview episodes! We shared a microphone and I hadn't perfected my audio editing—check out our latest episodes for a more polished experience!
In this episode of Science Savvy, we're diving into the science of love—beyond just romance. From the neuroscience that drives attraction to the biology behind long-term bonding, we explore the fascinating mechanisms behind one of humanity’s most powerful emotions. Together with my friend Alejandra, we break down the stages of love—lust, attraction, and attachment—and discuss the roles of hormones like oxytocin, vasopressin, and dopamine in shaping how we connect with others. We also touch on the physical effects of love and how heartbreak can feel like real, physical pain. Whether you’re curious about why you get butterflies or how love helps us thrive, this episode offers both a deep dive into the science and a personal touch.
If you’re interested in learning more, check out the references below for further reading.
Further Reading:
Helen Fisher’s work on the neuroscience of love
Research on oxytocin and vasopressin related to bonding and attachment
Studies on dopamine and cortisol in romantic relationships
Evolutionary psychology texts on the biological purpose of love
Research on the effects of heartbreak on brain activity and emotional regulation
References:
Sharma, S. R., Gonda, X., Dome, P., & Tarazi, F. I. (2020). What's love got to do with it: Role of oxytocin in trauma, attachment, and resilience. Pharmacology & Therapeutics, 214, 107602. DOI: 10.1016/j.pharmthera.2020.107602
Fisher, H., Aron, A., & Brown, L. L. (2005). Romantic love: An fMRI study of a neural mechanism for mate choice. Journal of Comparative Neurology, 493(1), 58-62. DOI: 10.1002/cne.20772
Stein, D. J., & Vythilingum, B. (2009). Love and attachment: The psychobiology of social bonding. CNS Spectrums, 14(5), 239-242. DOI: 10.1017/s1092852900025384
Acevedo, B. P., Poulin, M. J., Collins, N. L., & Brown, L. L. (2020). After the honeymoon: Neural and genetic correlates of romantic love in newlywed marriages. Frontiers in Psychology, 11, 634. DOI: 10.3389/fpsyg.2020.00634

Periods - Why Can’t Mother Nature Just Text Me I'm Not Pregnant?

In this episode of Science Savvy, we tackle the age-old question: why do we even get periods? From evolutionary theories to hormonal rollercoasters, we break down the science behind all that bloating, mood swings, and acne. Why can’t we just get a text saying, "You’re not pregnant"? Join me as we explore why periods are a thing and how understanding your cycle can help you level up your workouts, social life, and creativity. It’s time to work with your body, not against it!
 
Further reading / references:
Profet, M. (1993). Menstruation as a defense against pathogens transported by sperm. The Quarterly Review of Biology, 68(3), 335-386.
Strassmann, B. I. (1996). The evolution of endometrial cycles and menstruation. The Quarterly Review of Biology, 71(2), 181-220.
Pawlowski, B. (1999). Loss of oestrus and concealed ovulation in human evolution: The case against the sexual-selection hypothesis. Current Anthropology, 40(3), 257-275.
Emera, D., Romero, R., & Wagner, G. (2012). The evolution of menstruation: A new model for genetic assimilation. BioEssays, 34(1), 26-35.
Hillard, P. J. A., & Speroff, L. (2019). Clinical Gynecologic Endocrinology and Infertility. Wolters Kluwer Health.
Miller, G., Tybur, J. M., & Jordan, B. D. (2007). Ovulatory cycle effects on tip earnings by lap dancers: Economic evidence for human estrus? Evolution and Human Behavior, 28(6), 375-381.
Haselton, M. G., & Gildersleeve, K. (2011). Can men detect ovulation? Current Directions in Psychological Science, 20(2), 87-92.
Johnson, S., Marriott, L., & Zinaman, M. (2018). Accuracy of an online fertility tracker. Journal of Women's Health, 27(4), 435-442.
Wilcox, A. J., Weinberg, C. R., & Baird, D. D. (1995). Timing of sexual intercourse in relation to ovulation. The New England Journal of Medicine, 333(23), 1517-1521.
Yang, Z., & Schank, J. C. (2006). Women do not synchronize their menstrual cycles. Human Nature, 17(4), 433-447.
Frank-Herrmann, P., et al. (2007). The effectiveness of a fertility awareness-based method to avoid pregnancy in relation to a couple's sexual behavior during the fertile time. Human Reproduction, 22(5), 1310-1319.
Berglund Scherwitzl, E., et al. (2017). Fertility awareness-based mobile application for contraception. The European Journal of Contraception & Reproductive Health Care, 22(5), 365-373.

[Interview tester] The Science of Friendship: Giggles, Bonding, and Learning

This is one of our early interview episodes! We shared a microphone and I hadn't perfected my audio editing—check out our latest episodes for a more polished experience!
Join us for lots of giggles and lots of science! In this episode of Science Savvy, I am joined by my bestie of 10 years, Dasha, to dive into the science behind long-term friendships. We explore how your brain syncs up with your closest friends, how oxytocin makes you feel all warm and fuzzy, and why those group chats and weekend hangouts are actually boosting your health and happiness. Find out how your bestie might just be the key to living a longer, healthier life!
Further Reading and References:
Dunbar, R. I. M. (2018). Friends: Understanding the Power of Our Most Important Relationships. Little, Brown Spark.
Parkinson, C., Kleinbaum, A. M., & Wheatley, T. (2018). "Similar neural responses predict friendship." Nature Communications.
Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2010). "Social relationships and mortality risk: A meta-analytic review." PLoS Medicine.
Lieberman, M. D. (2013). Social: Why Our Brains Are Wired to Connect. Crown Publishers.
Cohen, S., & Wills, T. A. (1985). "Stress, social support, and the buffering hypothesis." Psychological Bulletin.
Lunn, N. (2021). Conversations on Love. Viking.
Holt-Lunstad, J. (2018). "Why social relationships are important for physical health: A systems approach to understanding and modifying risk and protection." Annual Review of Psychology.
Haslam, C., & Jetten, J. (2014). "Social connectedness and health in older adults." Journal of Aging and Health.
Roberts, S. G., & Dunbar, R. I. (2011). "Communication in social networks: Effects of kinship, network size, and emotional closeness." Personal Relationships.
Langan, K. A., & Purvis, J. M. (2020). "Long-distance friendship maintenance: An application of expectancy violation theory and the investment model." Current Opinion in Psychology.