Have you ever said yes to someone to avoid the guilt that comes with saying no? In this episode, you'll learn the difference between being kind and people pleasing, and where people-pleasing may stem from. Learn how to say no without the feeling of guilt, and ways you can set boundaries and prioritize yourself.

Resources for the Listener:

NPR Life Kit: How to Say No, For The People Pleaser Who Always Says Yes

Therapy in a Nutshell: People-Pleasing

The Holistic Psychologist - Nicole LePera Website

The Holistic Psychologist - Nicole LePera Instagram

Jay Shetty - 7 Steps on How to Say No

Follow Heart of Science on ⁠Instagram⁠ at @HeartofSciPod

⁠More episode references, links, and transcript⁠

⁠Enjoyed this show? Please write us a review here⁠ - even one sentence helps!

Timestamps:

00:00 - Introduction

01:43 - Why Do We Feel Guilty For Saying No?

03:00 - The Signs of People-Pleasing

06:00 - The Cultural Factors of People-Pleasing

08:29 - Why We People Please

11:11 - Effects of People-Pleasing

12:40 - Steps to Prioritize Yourself - Intro

12:51 - Step 1: Self-Reflect and Identify the Line

14:17 - Step 2: You Can Be Both Assertive and Affectionate When Saying No

15:17 - Step 3: Don't Feel Bad for Saying No

17:00 - Step 4: Don't Lead Someone on Without Giving a Definite Answer

18:08 - Step 5: Validate Yourself

20:25 - Key Takeaways, Listener Spotlight, and Ways to Support the Podcast

Please note that Heart of Science is a conversation between the speakers with underpinnings in recent scientific and medical literature at the time of the recording date. The information provided in this show is not intended as a substitute for medical or health advice, nor should it be taken or applied as a replacement for medical or health advice given to you from a professional who is aware of the facts and circumstances of your individual situation. Heart of Science, its hosts, guests, and affiliates assume no liability for the application of the information discussed.

The Nobel Prize is an annual celebration of excellence and is considered to be one of the most prestigious awards in the world. The 13 Nobel Laureates of 2021 were recognized for their revolutionary research and contributions, from pain receptors to molecule-building tools to climate change models and beyond. Join Rachel and Elaha to explore the various contributions of these laureates and learn who has a higher spice tolerance.

Resources for the Listener:

Klaus Hasselman Interview NobelPrize.org

NYT Article Full List of 2021 Nobel Prize Winners

David Julius: The Science of Pain and Touch Video

Syukuro Manabe’s Climate Model

"This work holds up a light for other scientists going forward.” NobelPrize.org Video

NobelPrize.org Chemistry Limonene Molecule

The Guardian - Afterlives by Abdulrazak Gurnah Review

Nobel Peace Prize Presentation

2021 Nobel Prize Award Ceremony (Full) Video

Follow Heart of Science on ⁠⁠Instagram⁠⁠ at @HeartofSciPod

⁠⁠More episode references, links, and transcript⁠⁠

⁠⁠Enjoyed this show? Please write us a review here⁠⁠ - even one sentence helps!

Timestamps:

00:00 - Introduction

00:47 - Nobel Prize Background

04:50 - 2021 Physiology or Medicine Laureates

07:45 - 2021 Physics Laureates

13:36 - 2021 Chemistry Laureates

17:30 - 2021 Literature Laureates

17:54 - 2021 Peace Laureates

18:47 - 2021 Sveriges Riksbank Prize in Economics

20:46 - Key Takeaways, Listener Spotlight, and Ways to Support the Podcast

Please note that Heart of Science is a conversation between the speakers with underpinnings in recent scientific and medical literature at the time of the recording date. The information provided in this show is not intended as a substitute for medical or health advice, nor should it be taken or applied as a replacement for medical or health advice given to you from a professional who is aware of the facts and circumstances of your individual situation. Heart of Science, its hosts, guests, and affiliates assume no liability for the application of the information discussed.

Winter can be tough on the body, but it doesn't have to mean catching a cold or the flu. In this episode, Rachel and Elaha discuss the origins of the immune system, its potential disruptors, and ways you can boost it. Learn more about how a balanced gut from infancy could set the scene for a healthier immune system later in life. The speakers also address how C-section babies may have impacted immunity and touch on some of the differences between breastmilk and formula.

Resources for the Listener:
Dr. Mark Hyman’s Podcast “The Doctor’s Farmacy”: Episode 186 “Baby’s Gut Instinct: Why Having a Healthy Gut is Critical to Infant Health

Follow Heart of Science on Instagram at @HeartofSciPod
More episode references, links, and transcript
Enjoyed this show? Please write us a review here - even one sentence helps!

Timestamps:

00:00:00 - Introduction

00:00:34 - Immune System Basics

00:02:58 - Origins of the Immune System

00:04:06 - C-Sections Possible Impact on Infant Microbiome

00:08:13 - Breast Milk and the Infant Microbiome

00:09:40 - Breast Milk and Formula Milk Comparison

00:12:00 - Seeding/Swabbing of Newborns

00:15:17 - Potential Immune System Disruptors

00:17:09 - Preventative Measures and Natural Remedies/Foods That Can Boost Immune System

00:24:00 - Key Takeaways, Listener Spotlight, and Ways to Support the Podcast

Please note that Heart of Science is a conversation between the speakers with underpinnings in recent scientific and medical literature at the time of the recording date. The information provided in this show is not intended as a substitute for medical or health advice, nor should it be taken or applied as a replacement for medical or health advice given to you from a professional who is aware of the facts and circumstances of your individual situation. Heart of Science, its hosts, guests, and affiliates assume no liability for the application of the information discussed.

In this first episode of Heart of Science, Rachel and Elaha delve into the science of sleep — why we do it, its importance, and how too little of it can affect various organs throughout the human body. Learn more about circadian rhythm, why digital blue light can trick our brain, how the body's 11 organ systems are affected by sleep deprivation, and most importantly, how you can improve the quality of your sleep tonight.

Resources for the Listener:
sleepyti.me (Sleep/Wake Calculator)
CDC Tips to Improve Sleep Hygiene
Haldi Doodh (Golden/Turmeric Milk Recipe) - please make sure you’re not allergic to any of the ingredients!

Follow Heart of Science on Instagram at @HeartofSciPod
More episode references, links, and transcript
Enjoyed this show? Please write us a review here - even one sentence helps!

Timestamps:

00:00 - Introduction

02:13 - Basics of Sleep

26:18 - Different Organs Affected by Sleep

26:30 - Brain and Nervous System

29:36 - Eyes/Vision

31:08 - Mouth

31:34 - Cardiovascular System

32:21 - Digestion and Gut Health

34:18 - Kidneys

34:51 - Immune System

35:39 - Skin

36:36 - Musculoskeletal System and Teeth Grinding

38:01 - Female Bone Density and Osteoporosis

38:25 - Male Reproductive System

39:07 - Hormones

39:44 - Ways to Improve Sleep Quality

47:44 - Key Takeaways and Ways to Support the Podcast

Please note that Heart of Science is a conversation between the speakers with underpinnings in recent scientific and medical literature at the time of the recording date. The information provided in this show is not intended as a substitute for medical or health advice, nor should it be taken or applied as a replacement for medical or health advice given to you from a professional who is aware of the facts and circumstances of your individual situation. Heart of Science, its hosts, guests, and affiliates assume no liability for the application of the information discussed.