Youth Wellness & Performance Podcast

My conversation with Dr. Sofia Strömmer, in which she discusses her current research trial -- Engaging Adolescents in Changing Behaviour (EACH-B). Follow this link to learn more -- https://www.southampton.ac.uk/lifelab/research/each-b.page. Sofia explains the underlying philosophies of the trial, why she is interested in studying adolescence, and more. Thank you for listening! 

Topics include genotyping, gene sequencing, direct-to-consumer testing, stem cells, and more in this episode with Kristen Gibson. She is a wonderful guest and was very kind to share her knowledge. I hope you enjoy. 

0:00: The DOHaD hypothesis & empowerment 3:35: Introduction to the episode  6:49: Introduction to Olga 8:30: DOHaD  11:35: Supporting theories for DOHaD including: catch-up growth, epigenetics, and the Dutch Famine 20:00: Nutritional influences  24:30: Research & DOHaD 26:52: Other important environmental influences 33:02: Maternal status: gestational diabetes — Study: https://link.springer.com/article/10.1007/s00125-019-4970-6 36:52: Delivery methods  44:04: Vaginal seeding & probiotics 48:30: Breastfeeding  51:15: Composition of breastmilk 55:51: Modifiable factors influencing breastmilk composition  58:27: Non-modifiable factors influencing breastmilk composition

0:00: The DOHaD hypothesis & empowerment 3:35: Introduction to the episode  6:49: Introduction to Olga 8:30: DOHaD  11:35: Supporting theories for DOHaD including: catch-up growth, epigenetics, and the Dutch Famine 20:00: Nutritional influences  24:30: Research & DOHaD 26:52: Other important environmental influences 33:02: Maternal status: gestational diabetes — Study: https://link.springer.com/article/10.1007/s00125-019-4970-6 36:52: Delivery methods  44:04: Vaginal seeding & probiotics 48:30: Breastfeeding  51:15: Composition of breastmilk 55:51: Modifiable factors influencing breastmilk composition  58:27: Non-modifiable factors influencing breastmilk composition

2:45  Luc Beaudoin CogSci Apps (https://cogsciapps.com) MySleepButton (https://mysleepbutton.com/home/) Hook (https://hookproductivity.com/about/) CogZest (https://cogzest.com) Cognitive Productivity & Wellbeing Cognitive Science — The interdisciplinary science   4:26: Aaron Sloman (https://www.turing.ac.uk/people/researchers/aaron-sloman) Sussex Andy Clark (https://en.wikipedia.org/wiki/Andy_Clark) Margaret Boden (https://en.wikipedia.org/wiki/Margaret_Boden)   9:30 Phil Winne (http://www.sfu.ca/education/faculty-profiles/pwinne.html)   11:45 Major psychobiological influences of sleep Two processes Circadian process “Timing the brain of the organism with light” Ralph Mistlberger (https://www.sfu.ca/psychology/about/people/profiles/mistlber.html) Homeostatic processes Independent of the other processes The longer you stay awake, the stronger your drive is to go to sleep   15:45 Chronotypes   17:00 Aligning with your own circadian profile    19:05 Transitioning into sleep/Sleep onset   22:00 sleep cycles 25:15 As sleep progresses, more time is spent in REM sleep.  more likely to remember morning dreams, because they are more frequent Sleep pressure decreases as soon as we start sleeping 26:15 Adenosine — chemical responsible for sleep pressure 26:25 Caffeine    27:45 single night’s sleep vs segmented sleep patterns   29:15 Perception of sleep Stanley Coren (https://psych.ubc.ca/profile/stanley-coren/) Sleep Thieves (https://www.amazon.ca/Sleep-Thieves-Stanley-Coren/dp/0684831848)   32:00 Transitioning out of sleep   33:25 Technology & Apps for sleep MySleepButton (https://mysleepbutton.com/home/) CogSci Apps (https://cogsciapps.com) Julie Carrier (https://psy.umontreal.ca/repertoire-departement/vue/carrier-julie/)   36:25 Recommendations for sleep hygiene  Wikipedia (https://en.wikipedia.org/wiki/Sleep_hygiene) Why We Sleep by Matthew Walker (https://www.amazon.ca/Why-We-Sleep-Unlocking-Dreams/dp/1501144316) 37:00 Napping 37:30 Caffeine    39:50 Emotions & insomnia    43:25 Perturbance (http://summit.sfu.ca/item/16776)   43:35 Questions from the crew 44:15 What is the relationship between mental health & sleep? 46:25 What are some strategies to calm worries and anxieties before sleep? 48:30 What is the fastest way to fall asleep? 53:15 — sleep onset control system (http://summit.sfu.ca/item/17237) 55:15 What strategies help us fall asleep after waking in the middle of the night? 58:15 Is there such a thing as too much sleep? 1:00:00 What is the ideal nap length? 1:01:05 Is quality of sleep affected by sleeping drunk? 1:01:45 Is quality of sleep affected by dehydration or hunger 1:03:55 What are the long term effects of under-sleeping, and can you compensate by getting more the next night or on the weekend?  1:06:45 What is the ideal sleep environment?  1:10:00 As you get older, do you need less sleep? 1:11:10 Do you solve problems in your sleep? 1:12:20 More about Luc CogZest.com CogSciApps Books Cognitive productivity (https://www.amazon.ca/Cognitive-Productivity-Knowledge-Profoundly-Effective-ebook/dp/B00PHVISBK) Cognitive productivity with macOS (https://www.amazon.ca/Cognitive-Productivity-macOS®-Principles-Knowledge-ebook/dp/B07DTNKYHP/ref=sr_1_1?keywords=cognitive+productivity+with+macos&qid=1553464283&s=digital-text&sr=1-1-spell) New book on emotions coming out SFU paper on Perturbance ((http://summit.sfu.ca/item/16776))

Shownotes 0:30 Introduction 1:45 Meaghan Stratford 2:08 Dr. Ashley Miller 3:40 Defining anxiety “Anxiety is not pathological. Anxiety is normal. We need anxiety to survive.” 4:32 Body alarm analogy for anxiety 5:58 Defining depression 7:05 Differences in diagnosis of anxiety and depression between kids and adults 8:40 Physical symptoms in anxiety 9:35 Causes of anxiety “Belonging to a group and doing well in school are the two big things that matter to school-aged kids” 10:49 Transition points where anxiety may be more common 11:45 Common causes of depression 13:24 Role of lifestyle factors (sleep & physical activity) “Most of our kids are chronically sleep deprived.” 15:26 Participaction report (https://www.participaction.com/en-ca/thought-leadership/report-card/2018) 16:20 Social media influence “There is such pressure to be available all the time.” 17:30 Recognizing anxiety and depression in your kids 19:49 Other than parents, who recognizes a change in a child’s behaviour 21:21 Resources for friends Foundry (https://foundrybc.ca) 22:03 Management options for anxiety Anxiety BC (https://www.anxietybc.com) YMCA Teen Mindfullness Group (https://gv.ymca.ca/Programs/Youth-Engagement/Teen-Mindfulness-Group) “You can find mindfulness activities in anything.” 25:25 Management options for depression Dealing with Depression (http://dwdonline.ca) “Kids need time to play.” YMCA Jumpstep (https://www.vancouveryouth.ca/node/3814) 29:35 Questions from the crew What age does anxiety become most noticeable in youth? Do kids grow out of their anxiety? Has there been a noticeable increase in anxiety with more screen time? Is mindfulness and meditation something and offered and encouraged among youth? Dr. Vo – Mindfulness for Teens (http://mindfulnessforteens.com) Kelty Mental Health (http://mindfulnessforteens.com) When diagnosing anxiety, what is the process of deciding if the patient should go on medication? Can you recognize depression in children at the very early stages in life? 35:03 Concluding thoughts