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We spend so much time searching for the perfect gift—the right item, the right price point, the right delivery window. But what if the most meaningful gifts aren’t found in a store at all?
In this episode, we explore why time, kindness, words, and support often matter more than anything money can buy. Through a brain-science lens, we look at how these everyday, no-cost gifts ease mental load, strengthen connection, and create impact that lasts far beyond the moment. A thoughtful re-frame for the holiday season—and a reminder that generosity is something we already carry with us.

Show Notes:

Episode 166: https://youtu.be/aBqJ8rByTXs?si=7LOHWflKQUbhEw4X

Episode 171: https://youtu.be/cSoDHsXDtEE?si=i1LM0Uc2NWejZ4no

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What if those feel-good moments with people you love are actually doing real, measurable work inside your brain? In this episode, we break down the brain chemicals behind feeling good—dopamine, serotonin, endorphins, and oxytocin—and how everyday experiences like connection, movement, and shared laughter support emotional balance and recalibrate your nervous system. Discover simple ways to spark these feel-good systems and create more steady, sustainable joy in your daily routine.

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We often lump every kind of exhaustion into being “tired,” but the brain doesn’t see it that way. This episode unpacks the difference between the body needing sleep and the whole system needing recovery — and why those two states feel so different. You’ll hear how late-night habits can work against us, and what it means when even long nights of sleep don’t bring relief. Most importantly, you’ll walk away with simple, science-backed ways to restore both the body and the self

Show Notes

Episode 165: https://www.buzzsprout.com/1939447/episodes/17406267-ep-165-micro-burnout-the-hidden-exhaustion-you-might-be-ignoring.mp3?download=true

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When life speeds up, our focus is usually the first thing to slip through the cracks. In this episode, we talk about why our brains feel so overloaded this time of year and how a few small shifts can change the next four weeks in a meaningful way. This is a practical roadmap for finding clarity and a steadier pace in the weeks ahead.

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In a world built for speed, the smallest slow moments often matter the most. In this episode, we explore the brain science behind surprise, delight, and why personalized effort boosts connection, dopamine, and emotional well-being. You’ll learn how small, intentional gestures can cut through digital noise—especially during busy seasons—and create lasting impact. This is your micro-nudge to pause, reach out, and let a little intentional kindness travel farther than you think.

Show Notes:

Ep. 17 - https://www.buzzsprout.com/1939447/episodes/11003235-ep-17-productivity-the-cost-of-convenience.mp3?download=true

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In this final episode of our Time Matters series, we’re bringing together four simple, science-backed tools that help you make the most of the minutes you have. These practices—your Key Three, Ridiculously Small Steps, the 10-Minute Kickstart, and the Two-Minute Rule—create focus and movement even when life doesn’t go as planned. We’ll explore how time can stretch or tighten depending on the story we tell ourselves, and how a small shift in how you value time can reshape how you spend it. This episode is your real-life toolkit for choosing momentum over overwhelm, one practical step at a time.

Show Notes:

Episode 19 (The 10- Minute Kickstart) - https://youtu.be/-vIE9Z85bhU

Episode 33 (Ridiculously Small Steps) - https://youtu.be/ko-7ODx59oo

Episode 47 (The Key Three Technique) - https://youtu.be/0Wkozg79_qw

Episode 126 (The 2-Minute Rule) - https://youtu.be/5PRD9xcnajc

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We often treat our time like an unlimited resource: available, affordable, and always open for others. But constantly giving without re-calibrating comes at a real cognitive and emotional cost. This third episode in the four-part Time Matters series explores how our brains confuse constant helpfulness with connection, why setting limits can feel uncomfortable, and how to confidently restructure your “operating hours” so your time and energy reflect their true value.

Show Notes:

Ep. 49 --https://youtu.be/yhLWA-46y7A

Ep. 74 -- https://youtu.be/Sz35XU4HEqE

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This episode explores the feeling of always being “behind” and chasing the finish line of being “caught up." What happens when we slow down long enough to look at why we feel so rushed, what that pace is costing us, and how to reclaim small moments of presence in the middle of real life? We’ll go over a few simple strategies to help start experiencing more of the day you’re actually in.