Do you feel creatively blocked, an-xious, and constantly distracted? Do you sit down to create, only to find yourself an hour later in a deep-scroll-hole of social media? You're not lazy; your brain is a victim of the "attention economy," an ecosystem designed to hijack your focus for profit. But what if you could fight back?

Welcome to "The Attention Diet." This isn't a "digital detox" where you throw your phone in a lake; it's a practical, 7-day plan to help you reclaim your focus and boredom—the very things your creativity needs to thrive. We'll give you a daily checklist, inspired by experts like Tristan Harris and Cal Newport, to help you reduce the noise, reset your dopamine, and build a digital life that serves your work instead of stealing it. What could you create if you had your full attention back?

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Do you ever feel relentlessly busy, yet completely unproductive? You're juggling ten browser tabs, three chat conversations, and a phone that buzzes every five minutes. We’ve been sold the myth that multitasking is a modern superpower. But the neuroscience is clear: it’s not a superpower; it’s a super-drain. Your brain isn't doing ten things at once; it's just doing ten things badly.

Welcome to "Single-Tasking vs Multitasking." In this episode, we break down the hard science of attention. You'll learn about the "cognitive switch-cost"—the 40% productivity hit your brain takes every time you glance at a notification—and why "deep work," as defined by Cal Newport, is the real key to success. We'll give you a practical, neuroscience-backed checklist to start training your focus, managing your dopamine, and finally beating the "attention economy" at its own game. Are you ready to reclaim your brain from the chaos?

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Do you ever pick up your phone to check one thing, and an hour later you're still scrolling, feeling drained and unfocused? That's not a failure of willpower; it's a feature of your brain's reward system. Every swipe, like, and notification is a micro-hit of dopamine, and our modern world has put this system into overdrive, leaving us in a state of deficit, always craving the next hit.

Welcome to "Dopamine by Design." In this episode, we're giving you the practical playbook to reset your reward system. Guided by the work of Stanford's Dr. Anna Lembke ("Dopamine Nation") and Dr. Andrew Huberman, we'll build a 7-day checklist to beat the scroll. You'll learn the science of the "pleasure-pain balance," discover how to restore your baseline motivation, and find out why embracing boredom might be the secret to focus. Are you ready to stop being a passenger and start driving your own reward system?


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Can a pill really solve your sleep problems? The wellness world is buzzing with supplements promising a perfect night's rest – melatonin, magnesium, CBD, and countless others flood our feeds and pharmacy shelves. But beneath the marketing hype, what does the actual science say works, what might work, and what's just wishful thinking?

Welcome to "Sleep Supplements — What Science Actually Supports." In this episode, we cut through the noise and dive into the evidence. We’ll examine the research behind three of the most popular sleep aids: melatonin (is it really just for jet lag?), magnesium (which type matters?), and CBD (calming aid or placebo?). Understand the potential mechanisms, the limitations of the studies, and why behavioral changes are still king. This is your no-nonsense, non-prescriptive guide to navigating the supplement aisle. Are you spending your money wisely, or just buying expensive hope?

(Disclaimer: This podcast is for informational purposes only and does not constitute medical advice. Consult with a healthcare professional before starting any supplement.)

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Ever landed in your dream destination feeling like a zombie? That crushing fatigue, brain fog, and weirdly timed hunger isn't just tiredness – it's jet lag, the brutal result of your body's internal clock being totally out of sync with the new time zone. But what if you could quickly reset that clock and start enjoying your trip almost immediately?

In this episode, we unlock the science-backed "Travel Sleep Hacks for Jet Lag." Forget generic advice; we're diving into the world of circadian rhythms and powerful environmental cues called 'zeitgebers.' You'll learn simple, actionable tricks using light exposure, meal timing, and strategic movement to rapidly re-anchor your internal clock to your destination. Discover the protocols neuroscientists use to minimize disruption and maximize adaptation. Ready to conquer jet lag and hit the ground running on your next adventure?

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Feeling trapped in a cycle of groggy mornings and restless nights? What if you could hit the reset button on your body's internal clock in just one week? It's not about complicated biohacking or expensive gadgets; it's about harnessing the power of your daily routines and environment – the simple cues that tell your brain when to be alert and when to sleep.

Welcome to "The Sleep Reset: A 7-Day Experiment." In this episode, we guide you day-by-day through a practical, science-backed schedule designed to optimize your sleep. You'll learn how to leverage powerful natural cues, or 'zeitgebers,' like light, meals, and movement to realign your circadian rhythm. Discover simple tweaks to your sleep hygiene that make a massive difference. Join the experiment and find out how much better you could feel in just seven days. Are you ready to take back control of your sleep?

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Is your bedroom secretly sabotaging your sleep? You might have the perfect mattress, but if your room is too hot, too loud, or even slightly too bright, you're fighting an uphill battle for quality rest. Your bedroom isn't just a place to crash; it's a high-performance environment that needs to be perfectly calibrated, just like a sleep lab.

In this episode, we're building the ultimate sleep sanctuary, based on science. Forget counting sheep – we're talking optimal temperatures that trigger your body's sleep mechanisms, the surprising truth about white noise versus silence, and how the right bedding can make or break your night. You'll get simple, actionable steps from leading health organizations and sleep scientists to transform your bedroom into a personalized sleep lab. Ready to engineer your best night's sleep ever?

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Should you take an ice bath right after a workout? Is a sauna better for recovery or for building resilience? The worlds of fitness and wellness are flooded with advice on cold plunges and saunas, but most of it is confusing, conflicting, or just plain wrong. The truth is, both are powerful tools, but using them at the wrong time could actually be killing your gains.

In this episode, we cut through the noise to bring you a simple, science-backed guide to cold and heat therapy. Drawing on the work of neuroscientist Andrew Huberman and researcher Dr. Susanna Søberg, we'll give you practical, step-by-step protocols. You'll learn the optimal temperatures and timings for fat loss, muscle recovery, and mental resilience, and the one crucial mistake to avoid after lifting weights. Are you ready to learn when to embrace the cold and when to bring the heat?

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Do you scroll on your phone in bed, telling yourself "just five more minutes," only to find yourself wide awake an hour later? The problem isn't your willpower—it's your lighting. Our brains are hardwired to respond to light, and the bright screens and overhead lights we use every evening are sending our internal clocks into a state of total confusion, wrecking our sleep quality.

In this episode, we're ditching the complicated apps and expensive gadgets to bring you simple, science-backed, low-tech hacks to control your evening light. Inspired by the work of Stanford neuroscientist Andrew Huberman, you'll learn exactly why even a little bit of light at the wrong time can disrupt your hormones and focus. We'll give you actionable steps, like the "sunset rule" for your home and how to use light to make waking up easier than ever. Are you ready to take back control of your biology?

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Do you ever take a nap hoping to feel refreshed, only to wake up feeling groggier and more tired than before? You’re not alone. The problem isn’t the nap itself—it’s that most of us are doing it wrong. There is a powerful science behind the perfect nap, a formula that can supercharge your brain, boost your memory, and leave you feeling sharp and alert for hours.

In this episode, we dive into the fascinating world of sleep physiology to uncover the secrets of the "power nap." You'll learn the precise nap duration recommended by NASA scientists for peak performance, how a short midday snooze can help you lock in new memories, and the simple trick to waking up without that dreaded sleep inertia. Get ready to transform your afternoon slump into a source of power. Is a 20-minute nap truly the ultimate productivity hack?

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How you start your day isn't just about feeling good—it's a critical tool for success. The first 60 minutes after you wake up can either set you up for a day of focus and productivity or one of distraction and chaos. But what actually works?

On this episode of The Mindset Mic, we go beyond the generic advice and dive into the neuroscience of effective morning routines. We explore how specific habits—from getting sunlight at the right time to the power of a single glass of water—can chemically prime your brain for peak performance. This isn't about hype; it's about biology.

Stop letting your mornings happen to you. Tune in to The Mindset Mic to learn how to intentionally design a routine that sets you up to win the day.

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