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The Science of Self-Care
48 minutes | 23 days ago
Today we’re brightening up our knowledge of therapy lamps! Shannon dishes out all the science about how blue light therapy can improve your sleep, mood, and motor function, and help folks who live with seasonal affective disorder. Sophie and Steven share impromptu stories of a jaundiced baby, drinking tea, and why they’re both convinced blue light therapy is a tool for the apocalypse. Pjrek, E., Friedrich, M. E., Cambioli, L., Dold, M., Jäger, F., Komorowski, A., Lanzenberger, R., Kasper, S., & Winkler, D. (2020). The Efficacy of Light Therapy in the Treatment of Seasonal Affective Disorder: A Meta-Analysis of Randomized Controlled Trials. Psychotherapy and psychosomatics, 89(1), 17–24. https://doi.org/10.1159/000502891 Pail, G., Huf, W., Pjrek, E., Winkler, D., Willeit, M., Praschak-Rieder, N., & Kasper, S. (2011). Bright-light therapy in the treatment of mood disorders. Neuropsychobiology, 64(3), 152–162. https://doi.org/10.1159/000328950 Nussbaumer, B., Kaminski-Hartenthaler, A., Forneris, C. A., Morgan, L. C., Sonis, J. H., Gaynes, B. N., Greenblatt, A., Wipplinger, J., Lux, L. J., Winkler, D., Van Noord, M. G., Hofmann, J., & Gartlehner, G. (2015). Light therapy for preventing seasonal affective disorder. The Cochrane database of systematic reviews, (11), CD011269. https://doi.org/10.1002/14651858.CD011269.pub2 Zhao, X., Ma, J., Wu, S., Chi, I., & Bai, Z. (2018). Light therapy for older patients with non-seasonal depression: A systematic review and meta-analysis. Journal of affective disorders, 232, 291–299. https://doi.org/10.1016/j.jad.2018.02.041 Comtet, H., Geoffroy, P. A., Kobayashi Frisk, M., Hubbard, J., Robin-Choteau, L., Calvel, L., Hugueny, L., Viola, A. U., & Bourgin, P. (2019). Light therapy with boxes or glasses to counteract effects of acute sleep deprivation. Scientific reports, 9(1), 18073. https://doi.org/10.1038/s41598-019-54311-x Fifel, K., & Videnovic, A. (2018). Light Therapy in Parkinson's Disease: Towards Mechanism-Based Protocols. Trends in neurosciences, 41(5), 252–254. https://doi.org/10.1016/j.tins.2018.03.002 https://circulatingnow.nlm.nih.gov/2016/12/20/dont-be-sad-a-very-brief-history-of-light-therapy/
62 minutes | a month ago
Vaccines with Alex Dainis
This week on the pod we get all our vaccine questions answered by our special guest: geneticist and science communicator, Alex Dainis, PhD. Check it out, and send to any friends who may have lingering vaccine Qs! Public health is self-care, baby!
60 minutes | 2 months ago
Friends Shannon, Sophie, and Steven talk about the science behind, well, them. They discuss the data of friendships and how we perceive them, the science of what brings people together, and how seeing your pals could actually help you live longer. Ever wonder why you and your friend love the same song, movie, or fast casual salad? They get into that too. So tell a pal and join your virtual friends as we discuss everything friendship! Follow us on Instagram @thescienceofselfcare, and if you like the show, support us through Patreon at www.patreon.com/scienceofselfcare. Episode citations: You Might Actually Be In Love With Your Best Friend, The Cut Podcast, February 10 2021 Zerubavel, N., Bearman, P. S., Weber, J., & Ochsner, K. N. (2015). Neural mechanisms tracking popularity in real-world social networks. Proceedings of the National Academy of Sciences of the United States of America, 112(49), 15072–15077. https://doi.org/10.1073/pnas.1511477112 Parkinson, C., Kleinbaum, A.M. & Wheatley, T. Similar neural responses predict friendship. Nat Commun 9, 332 (2018). https://doi.org/10.1038/s41467-017-02722-7 The Future Friendship Machine, NPR: https://www.npr.org/2019/12/06/785523942/video-the-future-friendship-machine Ellen Peters, J. Marianne Riksen-Walraven, Antonius H. N. Cillessen, Carolina de Weerth. Peer Rejection and HPA Activity in Middle Childhood: Friendship Makes a Difference. Child Development, 2011; DOI: 10.1111/j.1467-8624.2011.01647.x Trudel-Fitzgerald, C., Zevon, E. S., Kawachi, I., Tucker-Seeley, R. D., Grodstein, F., & Kubzansky, L. D. (2020). The Prospective Association of Social Integration With Life Span and Exceptional Longevity in Women. The journals of gerontology. Series B, Psychological sciences and social sciences, 75(10), 2132–2141. https://doi.org/10.1093/geronb/gbz116 Graham, A. L., Zhao, K., Papandonatos, G. D., Erar, B., Wang, X., Amato, M. S., Cha, S., Cohn, A. M., & Pearson, J. L. (2017). A prospective examination of online social network dynamics and smoking cessation. PloS one, 12(8), e0183655. https://doi.org/10.1371/journal.pone.0183655 Fowler, J. H., & Christakis, N. A. (2008). Dynamic spread of happiness in a large social network: longitudinal analysis over 20 years in the Framingham Heart Study. BMJ (Clinical research ed.), 337, a2338. https://doi.org/10.1136/bmj.a2338
62 minutes | 2 months ago
Improv with Gary Richardson and Patrick Keene
Sophie, Steven and Shannon are going back to their roots, exploring the ins and outs of improv comedy! Comedians Gary Richardson and Patrick Keene join them as they discuss the science of creativity, the power of "yes and" and what happens in our brains when we make choices on the spot.
46 minutes | 3 months ago
The Microbiome with Dr. Ana Maria Porras
We aren't just humans—we're walking, talking bags of bugs! This week we're chatting with biomedical engineer Dr. Ana Maria Porras about THE MICROBIOME! Grab a pen and paper and listen up as the doctor introduces us to what's living inside of us, our unique butt colonies, and how to treat our guts well. We promise it's actually not as gross as it sounds. Article reference: Bacteria on the Brain by Emily Eakin for The New Yorker
58 minutes | 3 months ago
Reading with Nicole Drespel
We’re back for season two! Today we’re talking about reading—an activity you may be doing more or less of in these pandemic times. We bring on one of our most literary-minded pals, comedian and writer Nicole Drespel, to discuss the science behind what makes reading a form of self-care. Special shout outs to Scholastic Book Fairs, Dawson’s Creek, and your aunt’s favorite, Danielle Steel. *TW: brief mention of sexual assault* Books we referenced: The Overstory by Richard Powers Little Weirds by Jenny Slate The Other End of the Leash by Patricia McConnell In the Dream House by Carmen Maria Machado Dog Songs by Mary Oliver Muggie Maggie by Beverly Cleary Study References: Kidd, David Comer, and Emanuele Castano. “Reading literary fiction improves theory of mind.” Science (New York, N.Y.) vol. 342,6156 (2013): 377-80. doi:10.1126/science.1239918 Berns, Gregory S et al. “Short- and long-term effects of a novel on connectivity in the brain.” Brain connectivity vol. 3,6 (2013): 590-600. doi:10.1089/brain.2013.0166 Cain, Kate, and Jane Oakhill. “Matthew effects in young readers: reading comprehension and reading experience aid vocabulary development.” Journal of learning disabilities vol. 44,5 (2011): 431-43. doi:10.1177/0022219411410042 Gualano, M R et al. “The long-term effects of bibliotherapy in depression treatment: Systematic review of randomized clinical trials.” Clinical psychology review vol. 58 (2017): 49-58. doi:10.1016/j.cpr.2017.09.006
2 minutes | 4 months ago
Season 2 Coming Soon!
New year, new us! We're coming back for a second season filled with even more self-care practices and the science behind them. Plus, we're bringing on guests to help join the conversation—experts, scientists, comedians and more. Our new season begins January 12th so subscribe now! And join our Patreon to help support the show at patreon.com/scienceofselfcare.
39 minutes | a year ago
Self-Care Mini: Plants
We're hitting a stride (kind of) with our recordings from home! Today is all about nature, aka house plants for all the isolators out there. Steven tells us about his herbs, Sophie about her prayer plant, and Shannon about her Excel docs. We discover a lot of ways that plants are metaphors for life, and children and pets. But without all the poop, thank god. Send us pictures of your plants @thescienceofselfcare on Instagram or email@example.com.
42 minutes | a year ago
Self-Care Mini: Music
This week we made ourselves listen to a lot more music, and learned how our listening habits affected our quarantine lifestyles. For Steven, it helped him sleep. For Sophie, it eased her mood. For Shannon, it did absolutely nothing. We want to hear how music is helping YOU cope (or not) with the stress of isolation, so hit us up! We're on Instagram @thescienceofselfcare or Twitter @SOSCpodcast. Deets and boops xo
30 minutes | a year ago
Self-Care Mini: Meditation
Hope you're all staying safe and socially distanced out there! We're coming to you live (not really) from a zoom call in our respective homes. Each week we'll be experimenting with a different practice to help us stay sane amid the covid chaos. First up, we have meditation—specifically the goal of 3x daily for a week. Results were mixed! Hear how we did and let us know if you've tried meditating on your own and how it went. We're at @SOSCpodcast on Twitter and @thescienceofselfcare on Instagram. We love you!
39 minutes | a year ago
Sip sip! Today we’re discussing the highs and lows and middles of kombucha, everyone’s favorite fermented tea. Shannon explains the drink’s benefits, like blood sugar regulation and good gut bacteria, and Steven recounts how Greg has been making his own flavorful kombucha for years. Sophie decides she’ll take it on as her next “focus project” and the trio agrees we all want to see your scoby! #showusyourscoby on Instagram @thescienceofselfcare or Twitter @SOSCpodcast. This is our last episode of the season! Thank you for listening along the way, and we’ll see you soon for season two. In the meantime, if you’d like to help support the show check out our Patreon at www.patreon.com/scienceofselfcare.
59 minutes | a year ago
Prep your skin (and your ears) because we’re exploring the science of face masks! Shannon walks Steven and Sophie through the components of our skin and what the most popular skincare ingredients do for it. We also get the final word on whether that fancy gold sheet mask is worth the price tag. Steven and Sophie dish about their favorite products and tell us how they got through years of teen acne—even though our good friend the zit never really goes away. To support the show, check out our Patreon at www.patreon.com/scienceofselfcare or follow us on Instagram @thescienceofselfcare and Twitter @SOSCpodcast!
31 minutes | a year ago
The Self-Care Quizmaster
Today we're trying something new: offering up an exclusive episode from our Patreon page! Listen and partake in three different games that Steven, Sophie and Shannon each offer up, on topics ranging from seasonal affective disorder to coffee to why grocery stores are all about your attitude. If you like what you hear, check out our Patreon at www.patreon.com/scienceofselfcare for more!
58 minutes | a year ago
We’re getting spicy and exploring the benefits and research behind the self-care of sex! We cover a wide range of topics which include math, the pope, birth control, whether Steven can sing, the Parent Trap ear piercing scene, and the pope again. Happy sexing! Support our show by contributing to our Patreon at www.patreon.com/scienceofselfcare and reach out to us on Instagram @thescienceofselfcare or Twitter @SOSCpodcast to tell us your experience with sex as self-care.
52 minutes | a year ago
Sniff sniff, it’s aromatherapy time! Steven and Sophie detail their usage of essential oils in self-care, from aromatic showers to skincare. Shannon gives a thorough science break down that explains not only how essential oils affect our brain, but how they can be used for focusing, feeling calm, and even soothing menstrual cramps. We also get hungry for chicken piccata, and we’d love your recipe. Follow us on Instagram @thescienceofselfcare, Twitter @SOSCpodcast and support the show through our Patreon at www.patreon.com/scienceofselfcare!
43 minutes | a year ago
Today’s episode is a sweet treat! Shannon breaks down the anti-inflammatory, antioxidant, and all-around beneficial properties of delicious dark chocolate. Sophie acts like a dirty baby, and Steven tells us about the time his brother ate something yellow at Hershey Park. Overall, we highly recommend some artisanal “house chocolate” for your self-care! If you have ideas/Qs/suggestions for the show send us an email at firstname.lastname@example.org. And if you like what you hear, show your support by becoming a patron at patreon.com/scienceofselfcare.
46 minutes | a year ago
Snuggle up and get cozy, it’s ASMR time. Shannon explains what it is, how it works in your brain, and how it could help you take care of yourself in a few different ways. Steven tells us about his experiences of ASMR, which include going to the eye doctor, watching people bake, and getting his hair cut. Sophie admits she’s never felt “the tingles” but refuses to believe it’s not sexual. Let us know what you think of ASMR on Instagram @thescienceofselfcare or Twitter @SOSCpodcast. And check out our Patreon at patreon.com/scienceofselfcare.
52 minutes | a year ago
Your pets are more than just companions—they’re self-care! Steven, Sophie and Shannon heat up the age-old debate of cats versus dogs, and add on versus fish and versus squirrels too. Shannon explains the ways that pets are pretty much our babies (literally) and what happens in our brains when we’re around them. We highly suggest pairing this episode with the bouncy puppy meme. Follow us on Instagram @thescienceofselfcare and Twitter @SOSCpodcast, and support the show by going to patreon.com/scienceofselfcare.
54 minutes | a year ago
This week we chat about the science-backed benefits of yoga! Steven tells us about his favorite “shop” and teacher, Sophie tells us about her yoga years in college, and Shannon continues living in a box practicing zero self-care. We learn about why and how yoga may help you with depression or anxiety, and offer tips for people just starting out. Tell us about your yoga experience on Instagram @thescienceofselfcare or Twitter @SOSCpodcast. Namaste! We’re also excited to offer a special discount for FEALS, a premium CBD oil delivered straight to you. Become a member and get 50% off your first order with free shipping at feals.com/sosc.
46 minutes | a year ago
In honor of the holiday season, we're taking time to dive into how giving gifts can be a form of self-care. Steven shocks us with his organic, freestyle card-writing, and Sophie tells us about the best gift she's ever given someone. Shannon thinks she's bad at giving gifts but certainly knows her way around a personalized mug. Happy listening and happy holidays! To support the show and hear our new, exclusive game-filled episode, join our Patreon at patreon.com/scienceofselfcare!
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