The Friederike Fabritius Show – Détails, épisodes et analyse

In the very first episode of her podcast, Friederike Fabritius discusses the neuroscience behind why 92% of New Year's resolutions fail. The episode digs into three core reasons: the brain's tendency to conserve energy, its immature prefrontal cortex, and its focus on short-term rewards. Friederike provides practical advice on setting realistic, emotionally meaningful goals that slightly challenge the brain. Emphasizing the importance of self-efficacy, she aims to help listeners choose sustainable goals and improve their habit-forming strategies.

00:00 Introduction to the Podcast

00:46 Understanding Why Resolutions Fail

01:34 The Lazy Brain: Neuroscience Insights

05:12 Setting Realistic Goals

08:53 The Importance of Emotional Relevance

13:43 Conclusion and Next Steps

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In the second episode, Friederike dives into the psychological and emotional aspects of habit change. The discussion covers the elements of habits—triggers, routines, and rewards—providing practical advice on creating effective triggers and manageable routines, as well as emphasizing the importance of starting immediately. Friederike highlights the need for rewarding oneself and integrating small wins for sustained motivation. Neuroscientific insights underscore why simple inhibition of undesirable behaviors and relying on willpower alone is inefficient. The episode concludes with tips on optimizing energy levels for initiating new habits.

00:00 Introduction to Habit Change

00:31 Understanding Procrastination

01:22 The Anatomy of a Habit

02:18 Identifying and Controlling Triggers

03:58 Creating a Manageable Routine

05:21 The Importance of Rewards

08:14 Replacing Old Habits

10:43 The Power of Visualization

13:20 Final Tips and Conclusion

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In the third episode of The Friederike Fabritius Show, Friederike offers science-based strategies for maintaining motivation and staying on track with personal goals. She emphasizes the importance of implementation intentions, advocating for specific 'if-then' statements to create clear triggers for actions. She discusses the role of a supportive social environment, the risks of setting too many goals simultaneously, and the concept of keystone habits that positively influence multiple aspects of life. Friederike rounds out the episode ends by sharing her Fun, Fear, and Focus© framework as a way to stay on track and boost neuroplasticity - helping you reach your fullest potential.

00:00 Introduction to Staying on Track

00:56 Understanding Implementation Intentions

03:48 The Importance of Social Support

06:12 Avoiding Overwhelm: Focus on One Goal

07:29 Keystone Habits: The Power of Exercise

08:44 Simplifying Routines for Success

10:11 Training Your Willpower

12:44 Conclusion: Fun, Fear, and Focus©

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In this episode, the Friederike explores the surprising negative effects of alcohol on the brain and body, despite its social normalization. She discusses how alcohol kills brain cells, disrupts the gut microbiome, weakens the prefrontal cortex, and impairs memory and learning ability. The episode highlights the long-term consequences of drinking, such as increased stress, poor sleep quality, and higher cancer risk, while also offering practical tips for mitigating some of these negative effects. Ultimately, Friederike stresses the importance of informed choices when it comes to alcohol intake, and shares the potential for brain recovery by reducing or eliminating it altogether.

00:00 Introduction: The Impact of Alcohol on the Brain

00:41 The Misconceptions About Alcohol

01:29 Short-Term Effects of Alcohol

04:39 Long-Term Effects of Alcohol

11:17 Practical Tips to Mitigate Alcohol's Impact

12:46 Conclusion: Reversing the Effects of Alcohol

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Friederike shares essential tips for both singles and those in relationships, stressing the importance of failing fast when a partner is unsuitable and trusting one's gut feelings. The discussion covers why individuals should avoid trying to change their partners and highlights the significance of finding similarities for long-term success. Friederike stresses the necessity of personal self-esteem work to prevent recurring unhealthy patterns in relationships. She explains the importance of prioritizing and showing daily appreciation to one's partner for a lasting, fulfilling relationship.

00:00 Introduction

00:35 The Number One Mistake in Relationships

02:03 Fail Fast

03:12 Trust Your Intuition

04:22 Work on Your Self-Esteem

05:20 Don't Try to Change Your Partner

06:12 The Importance of Similarity

07:43 Prioritizing Your Partner

09:07 Conclusion

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Friederike Fabritius brings her expertise to the topic of introversion, providing insights valuable to introverts and extroverts alike. She discusses the neuroscience behind introversion and extroversion, society's bias towards extroverts, and practical tips for creating an inclusive workplace. Key points include the unique strengths of introverts, such as intrinsic motivation, resistance to groupthink, and deep intellectual engagement. She shares applicable strategies to make work environments more introvert-friendly - a benefit to both introverts and extroverts.

00:51 Understanding Introversion and Extroversion

02:18 The Strengths of Introverts

04:04 Brain Differences Between Introverts and Extroverts

05:22 Insights on Introversion

07:21 Creating an Introvert-Friendly Workplace

09:50 Practical Tips 

12:24 The Importance of Silence and Solitude

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Don’t Change the Women, Change the Workplace.

Rethinking Workplace Diversity to Include Neurosignature Diversity.

In this episode, Friederike discusses the issues with traditional diversity initiatives like anti-bias training, which often do not yield meaningful results. She shares an alternative approach focused on neurosignature diversity, highlighting the importance of considering differences in personality, skills, and strengths (which are shaped by one's neurosignature)  rather than just gender. By creating policies that respect these differences, such as fostering autonomy, creating flexible work environments, and focusing on outcome culture, workplaces can become more inclusive and benefit from a wider talent pool. This, she argues, would ultimately lead to more diverse leadership and better organizational performance overall, as a brain-friendly workplace benefits everyone.

00:00 Introduction
00:09 Why Current Diversity Efforts Are Failing
02:04 Neurosignature Diversity
04:55 Understanding Different Neurosignatures
08:32 Creating a Brain-Friendly Workplace
12:49 Conclusion and Final Thoughts

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Not All Feedback Is Created Equal

In this episode, Friederike Fabritius shares her insight about the effective ways of giving and receiving feedback. She drives home the importance of intention when it comes to feedback by using real-world examples. Key points include understanding the giver's intentions, delivering bad news quickly and honestly, avoiding the 'feedback sandwich', and ensuring feedback is timely. Friederike introduces the EECC framework (Example, Effect, Change, Continue) as an effective guide for providing better feedback.

00:00 Introduction to Effective Feedback

00:17 When To Ignore Feedback

03:08 Understanding Intentions

04:29 Delivering Negative Feedback Effectively

06:43 The Problem with the Feedback Sandwich

07:47 Why Timing is Important

08:45 Balancing Positive and Negative Experiences

11:07 The EECC Feedback Framework

12:09 Recap and Final Thoughts

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Chasing Rewards: The Role of Dopamine in Happiness and Health with Prof. Peter Sterling

Professor Peter Sterling, author of 'What Is Health?', joins Friederike for the second time to explore the effects of dopamine on the brain. They discuss how we are hardwired to seek out rewards, and those little bursts of dopamine are so crucial for our happiness and health. The conversation explores how drugs, alcohol, video games, and even pornography can mess with our brain's dopamine system, making everyday joys seem less exciting. Peter shares why it's better to focus on simple, natural pleasures and real social connections instead of chasing big dopamine hits via artificial means. He also shares his experience with ADHD and how the current way of treating it may be ineffective.The episode concludes with Peter sharing his tips on how to get your dopamine levels back in balance by being honest with yourself and reaching out to others.

00:00 Introduction
00:37 The Basics of Dopamine
01:46 Dopamine and Daily Life
04:28 Artificial Dopamine Boosters and Their Effects
05:30 The Impact of Modern Stimuli on Dopamine
09:07 ADHD and Dopamine: A Deeper Look
12:27 Dopamine Detox and Rebalancing
13:30 Conclusion and Final Thoughts

Peter Sterling is an American anatomist, physiologist and neuroscientist, and Professor of Neuroscience at the University of Pennsylvania School of Medicine. He is the author of What Is Health? Allostasis and the Evolution of Human Design (2020), and with Simon Laughlin, is an author of Principles of Neural Design.

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Understanding Allostasis and Social Impact on Health with Prof. Peter Sterling

In today’s episode Friederike interviews Professor Peter Sterling, author of 'What Is Health,' to discuss his groundbreaking concept of allostasis. Peter's extensive experience in neuroscience and with socioeconomically challenged communities gave him insight on the ways that chronic social tension and stress play a significant role in conditions like hypertension (high blood pressure). The pair examine how Peter came to discover and name allostasis, the limitations of the traditional medical model of homeostasis, and the predictive and adaptive nature of our bodies in response to emotional and social cues. Peter shares practical ways to incorporate the principles of allostasis into daily life to improve health and well-being, stressing the importance of social connections and adaptive regulation and why adapting to stress is not necessarily a good thing.

00:00 Introduction
00:54 Discovering Allostasis
02:04 Hypertension and Social Tension
05:38 Challenging Homeostasis: A New Perspective
12:27 Applying Allostasis for a Better Life
14:36 Conclusion and Final Thoughts

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Peter Sterling is an American anatomist, physiologist and neuroscientist, and Professor of Neuroscience at the University of Pennsylvania School of Medicine. He is the author of What Is Health? Allostasis and the Evolution of Human Design (2020), and with Simon Laughlin, is an author of Principles of Neural Design.