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E8: Nutrition and gut health effects on the brain

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Your gut is talking — and your brain is listening. Discover how diet, microbiota, and even fasting reshape your brain chemistry, mood, and cognition in this deep dive into the gut-brain connection.

Your gut is talking to your brain — and your brain is listening. In this episode of The Cognitive Performer, we explore the gut-brain axis — the communication highway connecting your digestive system and your mind. Discover how trillions of microorganisms influence your mood, focus, memory, and long-term brain health. We’ll look at how diet shapes your microbiome, why certain bacteria can act like microscopic pharmacists, and what dietary patterns best protect cognitive function. From the serotonin-shaping power of Roseburia intestinalis to the fasting-linked boost in microglial cleanup, this episode unpacks the real neuroscience behind “gut feelings.”

Key Takeaways

  • Roughly 90 % of the vagus-nerve signals run from gut → brain, not the other way around.
  • The gut microbiome produces neurotransmitters such as serotonin, dopamine, and GABA that directly influence mood and cognition.
  • Stress diverts tryptophan from serotonin production toward inflammation — but beneficial bacteria can reverse that shift.
  • Mediterranean, DASH, and MIND diets consistently support brain health by nourishing diverse gut bacteria.
  • Alternate-day fasting reshapes gut microbes and improves microglial function, translating into measurable cognitive gains.
  • Building cognitive reserve through learning, social connection, movement, and sleep can cut dementia risk nearly in half.

Links and Resources

  1. Qu S et al. (2024). Gut microbiota modulates neurotransmitter and gut-brain signaling. Microbiological Research, 287.
  2. Zhou M. F. et al. (2023). Microbiome and the kynurenine metabolic pathway in depression. Microbiome, 11.
  3. Gong Y et al. (2025). Healthy dietary patterns and cognitive performance. J. Prev. Alzheimer’s Dis., 12.
  4. Mela V et al. (2025). Microbiota fasting-related changes ameliorate cognitive decline in obesity. Gut.
  5. Ward N A et al. (2023). PROMED-EX Randomised Controlled Trial. BMJ Open, 13.
  6. Bekdash R A (2024). Epigenetics, Nutrition, and the Brain. Int. J. Mol. Sci., 25.
  7. Margolis K G et al. (2021). Microbiota-gut-brain axis modulation of enteric and central nervous system function. Gastroenterology, 160.
  8. Cryan J F et al. (2021). Diet, microbiota, and host behavior — narrative review. Adv. Nutrition.

Connect and Subscribe

For more neuroscience-backed insights on performance, mindset, and mental health, subscribe to The Cognitive Performer Newsletter at thecognitiveperformer.com.

E7: Fear Extinction: How to Rewire Your Brain for Resilience

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Think you’re stuck with an anxious, stressed brain? Think again. In this episode of The Cognitive Performer, Marco explores the neuroscience of fear extinction – your brain’s natural ability to unlearn stress responses and build resilience instead. Discover why stress literally rewires your neural circuits, how fear conditioning keeps you stuck in anxiety loops, and the specific, science-backed techniques you can use to intentionally reshape your brain’s stress response.

What You’ll Learn:

  • The difference between classical and operant conditioning (and why fear responses use the classical type)
  • How chronic stress flattens your cortisol rhythm and damages neural connections
  • Why your amygdala hijacks your prefrontal cortex during stress responses
  • The three-step process of fear extinction and how it creates competing memories
  • Why cyclic sighing outperforms mindfulness and box breathing for nervous system regulation
  • How sleep actively rewires your brain through synaptic homeostasis
  • Practical tools for building antifragility – getting stronger from stress instead of just surviving it

Key Topics:

Fear extinction, neuroplasticity, stress response, amygdala function, prefrontal cortex, cortisol regulation, classical conditioning, synaptic depression, parasympathetic activation, brain network connectivity, cognitive flexibility, antifragility

Practical Techniques Covered:

  • 90-second cyclic sighing protocol for nervous system reset
  • Mindfulness practices that break rumination loops
  • Movement strategies for neuroplasticity and BDNF production
  • Sleep optimization for emotional memory processing
  • Building safe exposure routines for stress triggers

Perfect for: Voice actors, performers, creatives, anyone dealing with performance anxiety, stress management, or wanting to understand how to work with their brain instead of against it.

Research-Backed: All techniques discussed are supported by recent neuroscience studies from 2021-2025, with specific focus on fear extinction mechanisms, large-scale brain network changes, and evidence-based interventions for stress resilience.

Episode Length: 20 minutes

Connect: Have questions about brain rewiring or topics for future episodes? Email marco@thecognitiveperformer.com

#NeurosciencePodcast #FearExtinction #StressManagement #Neuroplasticity #PerformanceAnxiety #BrainScience #VoiceActing #MentalPerformance #ResilienceTraining #CognitiveBehavioral

References

Fear Extinction

  • Bergstrom, H. C., & Maren, S. (2024). Pharmacological stimulation of infralimbic cortex after fear conditioning facilitates subsequent fear extinction. Neuropsychopharmacology.
  • Author(s). (2021). Rat models for low and high adaptive response to exercise differ for stress-related memory and anxiety. Physiological Reports.

Skill Learning & Mental Rehearsal

  • Demaison, C., et al. (2022). Mental practice modulates functional connectivity between the cerebellum and the primary motor cortex. iScience.
  • Xie, K., et al. (2022). Motor learning selectively strengthens cortical and striatal synapses of motor engram neurons. Nature Neuroscience.

Mindfulness

  • Brechmann, A., et al. (2022). Mindfulness meditation increases default mode, salience, and central executive network connectivity. Scientific Reports.
  • Rogerson, A., et al. (2023). Mindfulness training changes brain dynamics during depressive rumination: A randomized controlled trial. Biological Psychiatry.
  • Sousa, R., et al. (2024). Neurobiological changes induced by mindfulness and meditation: A systematic review. Brain Sciences.

Exercise & Stress

  • Roth, M. M., et al. (2022). Learning and control in motor cortex across cell types and scales. Nature.
  • Li, K., et al. (2021). Stress undermines reward-guided cognitive performance through synaptic depression in the lateral habenula. Neuron.

Sleep & Trauma

  • Gvozdanovic, G. A., et al. (2023). Neural correlates of sleep-induced benefits on traumatic memory processing. Human Brain Mapping.
  • van der Heijden, K. B., et al. (2022). Sleep spindle dynamics suggest over-consolidation in post-traumatic stress disorder. Sleep.
  • Cairney, S. A., et al. (2024). Targeted memory reactivation to augment treatment in post-traumatic stress disorder. Current Biology.
  • Schäfer, S. K., et al. (2023). The potential beneficial effect of sleep deprivation following traumatic events to preventing PTSD: Review of current insight regarding sleep, memory, and trauma resonating with ancient rituals. Neuropsychopharmacology Reports.

Copyright 2025 Marco Rigazio

E6: Dopamine: The Misunderstood Molecule

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We’ve all heard it: dopamine is the “pleasure molecule.” Catchy, sure. But wrong. In this episode of The Cognitive Performer, Marco Rigazio unpacks the myths around dopamine and explores its real role in the brain. Far from being just about “feeling good,” dopamine is a regulator—shaping focus, working memory, and even intelligence. Along the way, you’ll discover what happens when dopamine falls out of balance (ADHD, addiction, burnout, anhedonia) and why motivation isn’t just about willpower, but about your brain’s state of readiness.

Copyright 2025 Marco Rigazio

E5: The Hidden Cost of Creative Decision Fatigue

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Ever record take after take and still feel unsure which one was right?

It might not be a creative block. It could be decision fatigue.

In this episode of The Cognitive Performer, we break down what really happens when your brain gets overloaded — and how it quietly shapes the choices you make during creative work.

You’ll learn:

  • How small, invisible decisions stack up during a session
  • What fatigue does to your planning, flexibility, and creative flow
  • Why defaulting to “what usually works” isn’t always a good thing
  • How to spot the signs of mental drain before it tanks your performance
  • Simple science-backed ways to protect your energy and output

Subscribe to the newsletter for bonus content, behind-the-scenes extras, and a free glossary of neuroscience terms:

👉https://thecognitiveperformer.com

Got a question you’d like answered on the show?

Send it my way: marco@thecognitiveperformer.com

Thanks for listening — and don’t miss next month’s episode on dopamine: the buzzword, the brain chemical, and the reality behind the hype.

E4: Exploring the Intricacies of Cognitive Processing: Your Questions Answered

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In this special Q&A episode, Marco answers fascinating questions from fellow voice actors about the brain and performance. Discover why people think so differently (it’s actual brain wiring, not just personality), what dreams really do for your brain, and the surprising science behind “manifestation.” Plus: where creativity actually comes from, what happens in your brain during those amazing “aha moments,” and why exercise might be the single best thing you can do for brain health.

Topics covered: Analytical vs. holistic thinking • Dream science • Positive/negative thinking patterns • Brain aging and adaptation • The neuroscience of creativity • “Eureka moment” brain chemistry • Exercise effects on the brain

Questions from: Norm Izard (vocalnorm.com) • Monique Mosher • Erin Cox

Have a question about the brain and performance? Send a voice recording to marco@thecognitiveperformer.com

The Cognitive Performer explores the fascinating intersection of neuroscience and human performance.

Copyright 2025 Marco Rigazio

E3: Navigating Imposter Syndrome: Evidence-Based Strategies for Voice Actors

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Imposter syndrome, a pervasive psychological phenomenon, is the focal point of our discourse today. We delve into the intricate interplay between the mind and body as we explore this condition that afflicts many, particularly within creative professions. By elucidating the underlying neuroscience, we aim to demystify the experiences associated with imposter syndrome, ultimately equipping our listeners with empirically supported strategies to manage its effects. Throughout this episode, we will examine how these feelings manifest, their neurological triggers, and the correlation with maladaptive perfectionism. As we navigate through this complex landscape, we shall also highlight effective interventions derived from contemporary research, thereby fostering a deeper understanding of this common yet often misunderstood experience.

Copyright 2025 Marco Rigazio