Self-improvement Atlas: The Personal Science Insights Podcast

Dessa Bergen-Cico, Ph.D.: Healing Trauma with Meditation | Self-Improvement Atlas #61

Trauma tends to leave deep scars on the psyche and spirit, yet there exists a path to healing, especially when accompanied by meditation. So, in this week’s episode of Self-Improvement Atlas: The Personal Science Insights Podcast, host Marie Stella is joined by professor Dessa Bergen-Cico, Ph.D.
As a professor in the Department of Public Health, as well as faculty in the Interdisciplinary Neuroscience Program at Syracuse University, Dessa Bergen-Cico, Ph.D. possesses extensive knowledge on trauma. But beyond the lecture halls, she is a Certified Addiction Specialist (CAS), Certified Health Education Specialist (CHES) and a Certified Mindfulness-Based Stress Reduction (MBSR) Teacher.
In the episode, Dessa Bergen-Cico, Ph.D. first outlines trauma recovery, listing hypervigilance, ruminants, and explosive rage, as common experiences that meditation can help to alleviate. To add, she asserts that those who might not necessarily have information on the trauma at the front of their minds might find meditation more effective as compared to talk therapy.
Together, Marie and Dessa Bergen-Cico, Ph.D. walk through the journey of recovery with mindfulness-based meditation, discussing the three key practices used: sitting, gentle stretching, and body scanning.
So, for an eye-opening conversation about the role of meditation in trauma recovery, tune in to this enlightening episode!
Visit Dessa Bergen-Cico, Ph.D.’s work: https://falk.syr.edu/people/bergen-cico-dessa/ 
Connect with Dessa Bergen-Cico, Ph.D. on LinkedIn: https://www.linkedin.com/in/dessa-bergen-cico-735133179/ 
 
Produced by the Personal Science Labs, a division of LMSL, the Life Management Science Labs. 
 
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Samantha Sadighi — The Art of Sleep: Hygiene Mastery | Self-Improvement Atlas #60

It is common knowledge that eating well and exercising are the hallmarks of a healthy lifestyle. But what about sleep hygiene? This week on Self-Improvement Atlas: The Personal Science Insights Podcast, host Marie Stella chats with sleep consultant Samantha Sadighi about all the work that goes into becoming a successful sleeper.
As a psychology graduate and former insomniac with over 20 years of corporate experience, Samantha Sadighi channels a wealth of knowledge into helping professionals overcome their sleep difficulties using evidence and research-based techniques. In her sleep consultancy practice, Samantha Sadighi offers a holistic approach, taking her time to learn about her clients and their circumstances.
In this episode, Samantha Sadighi sheds light on how different sleep hygiene can look across various groups of people, sharing that sleep cycle and age group can play a huge role in the duration of an adequate sleep for individuals. That aside, she highlights the importance of paying attention to temperature, noise, and mattress comfort, revealing her personal mattress pick.
Together, Marie and Samantha Sadighi discuss nutrition and eating habits that may affect sleep quality, as well as common misconceptions that continue to persist. So, tune in for an episode flowing with expert knowledge and insights on how to make sleep work for you.
Visit Samantha Sadighi’s work on: https://easysleepsolutions.co.uk/ 
Connect with Samantha Sadighi via LinkedIn: https://www.linkedin.com/in/samantha-sadighi-easy-sleep-solutions/ 
Produced by the Personal Science Labs, a division of LMSL, the Life Management Science Labs. 
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Dominique Mulhane — Self-Acceptance for Positive Body Image | Self-Improvement Atlas #59

Our world is saturated with distorted ideals of beauty, and so many of us have grappled with feelings of inadequacy and self-doubt at some point in our lives. So, this week on Self-Improvement Atlas: The Personal Science Insights Podcast, host Marie Stella is joined by psychologist Dominique Mulhane to discuss what self-acceptance can do for positive body image.
With an interest in eating disorders, weight management and body image issues, Dominique Mulhane is a general psychologist and eating disorder clinician who works with adult clients who experience a range of eating disorders, disordered eating, and body image concerns.
In this episode, Dominique Mulhane first highlights the distinction between positive and negative body image. She then shares the fundamentals of instilling positive body image, and discusses the role of self-acceptance on this journey.
Together, Marie and Dominique Mulhane chat about the various therapeutic approaches that have been known to be effective in developing self-acceptance. So, tune in today for a reinvigorating discussion about reclaiming ownership of self-worth, unrealistic standards set by society, and so much more, with insights from a distinguished expert.
Resources and tools mentioned in this episode:
The CBT Workbook by Simon Rego and Sarah Fader: https://www.amazon.com.au/CBT-Workbook-Mental-Health-Evidence-Based-ebook/dp/B0971QYHMX 
Maintenance Phase Podcast: https://www.maintenancephase.com 
Body Kindness by Rebecca Scritchfield: https://www.bodykindnessbook.com 
What We Don’t Talk About When We Talk About Fat by Aubrey Gordon: https://www.penguin.com.au/books/what-we-dont-talk-about-when-we-talk-about-fat-9780807014776 
Your Body Is Not An Apology by Sonya Renee Taylor: https://www.amazon.com.au/Body-Apology-Sonya-Renee-Taylor/dp/1626569762 
Visit Dominique Mulhane’s work on the following platforms.
Mind Body Well: https://www.mindbodywell.com.au/ 
Connect with Dominique Mulhane on LinkedIn: https://www.linkedin.com/in/dominique-mulhane-241035135/ 
Produced by the Personal Science Labs, a division of LMSL, the Life Management Science Labs. 
 
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Iva Durakovic: Sustainable Work Environment at Home | Self-Improvement Atlas #58

As plenty of us embrace remote work, the lines between profssional and personal spaces tend to blur. So, this week on Self-Improvement Atlas: The Personal Science Insights Podcast, host Marie Stella chats with interior architect Iva Durakovic for advice on creating a work environment at home that can sustain both our well-being and the planet.
With over 10 years of experience working on high-profile, award-winning workplace design projects, Iva is a lecturer and interior designer with research focusing on behavioral impacts and phenomenology of high-performance workplaces, evaluating the environments and their cultures, particularly within emergent post-2020 workplace contexts.
In this episode, Iva Durakovic starts out by defining the home environment as constituting people, place, and planet. She then lists key factors that should be taken into account when designing the work environment, highlighting that ventilation and airflow are among some of the most important.
Together, Marie and Iva Durakovic discuss the biggest limitations in creating a sustainable work environment at home, and ways to overcome them. So, tune in today for a spark of inspiration on how to modify your home desk for optimum productivity and longevity!
View Iva Durakovic’s latest book Routledge Handbook of High-Performance Workplaces: https://www.routledge.com/Routledge-Handbook-of-High-Performance-Workplaces/Candido-Durakovic-Marzban/p/book/9781032358130/ 
Visit Iva Durakovic’s work on the following platforms:
University of New South Wales: https://www.unsw.edu.au/staff/iva-durakovic/ 
Dezeen: https://www.dezeen.com/2023/12/14/university-of-new-south-wales-architecture-student-projects-dezeen-schoolshows/ 
Alastair Swayn Foundation: https://alastairswaynfoundation.org/funded-research/supporting-social-capital-in-an-omni-channel-workforce/ 
Connect with Iva Durakovic via LinkedIn: https://au.linkedin.com/in/iva-durakovic-1112505/ 
Produced by the Personal Science Labs, a division of LMSL, the Life Management Science Labs. 
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Carol Brennan: Journaling for Stress Management and Mental Well-being | Self-Improvement Atlas #57

The simple act of putting pen to paper can offer incredible catharsis, especially for the easily stressed. So, this week on Self-Improvement Atlas: The Personal Science Insights Podcast, host Marie Stella is joined by journaling coach Carol Brennan to learn about everything that makes journaling work.
Hailing from Scotland, United Kingdom, Carol Brennan specializes in helping female entrepreneurs manage their stress levels with journaling. She owned her first diary at the tender age of seven, and has been doing her own personal writing since, inspiring her current journaling coach endeavor. 
In this episode, Carol Brennan elucidates the remarkable effect journaling can have on personal development, as well as stress reduction. She then breaks down journaling types and techniques that have proven effective across various types of individuals—even those who would not consider themselves natural writers.
Together, Marie and Carol Brennan discuss journaling prompts and resources that offer support in the journey of journaling. So, if you’re seeking relief from everyday stressors or are looking for some catharsis, tune in to this episode for expert advice!
Resources mentioned by Carol Brennan in this episode:
International Association for Journal Writing: https://iajw.org
Write for Life by Julia Cameron: https://juliacameronlive.com/books-by-julia/write-for-life/
Visit Carol’s work: https://journalwithcarol.com/ 
Connect with Carol Brennan on LinkedIn: https://www.linkedin.com/in/journal-with-carol/ 
Produced by the Personal Science Labs, a division of LMSL, the Life Management Science Labs. 
 
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Rizka Widyarini Purwanto: Maintain Electronic Security With AI | Self-Improvement Atlas #56

In the past decade, artificial intelligence (AI) has made waves in the realm of technology, assisting us in our daily lives with errands, work tasks, and more. But, how can AI be employed for electronic security? So, this week on Self-Improvement Atlas: The Personal Science Insights Podcast, host Marie Stella is joined by assistant professor of cybersecurity Rizka Widyarini Purwanto.
Aside from her assistant professor role at Monash University, Rizka serves as adjunct associate lecturer at University of New South Wales. Her research interests are primarily in the application of AI in various areas, currently encompassing scams and phishing attacks, improving cybersecurity awareness, and developing AI-based methods that could automatically help detect phishing attacks and scams.
In this episode, Rizka defines cybersecurity with three distinct principles: confidentiality, integrity, and availability. She asserts that in order to understand the role of AI in cybersecurity, we must first understand its limitations. That aside, she addresses the most common misconceptions about AI and cybersecurity, alongside typical depictions of AI in films and TV shows.
Together, Marie and Rizka discuss the future of AI, with its emerging technologies and developments in the coming years. So, tune in this week for an engaging conversation about the enigmatic world of AI.
Follow Rizka’s work:
Monash University: https://www.monash.edu/indonesia/about-monash-in-indonesia/our-people/rizka-widyarini-purwanto 
University of New South Wales: https://research.unsw.edu.au/people/ms-rizka-widyarini-purwanto 
Connect with Rizki via LinkedIn: https://www.linkedin.com/in/rizkawidyarini/ 
Produced by the Personal Science Labs, a division of LMSL, the Life Management Science Labs. 
 
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Amanda Stern: The Benefits of Journaling for Personal Development | Self-Improvement Atlas #55

Busy and bustling lives can often leave our minds muddled and stuck in autopilot. So, this week on Self-Improvement Atlas: The Personal Science Insights Podcast, host Marie Stella is joined by journaling coach Amanda Stern to learn more about how the simple act of putting pen to paper can set you on a clear path forward and onto self-discovery.
An events manager turned journaling coach, Amanda reconnected with her inner self through journaling following several years of operating on autopilot. Her journaling philosophy is that there is no one-size-fits-all, working with her clients to identify what works for their goals, lifestyles and personalities.
In this episode, Amanda elucidates the ways in which the act of writing can help individuals get more attuned with their thoughts and emotions, asserting that materializing these inner musings is a tremendous factor. For those who aren’t natural writers, she offers advice from her personal experience, along with tactics and writing prompts that have worked for her clients.
Together, Marie and Amanda discuss the various challenges that may arise in attempting to develop a habit of journaling. So, tune in this week for an eye-opening conversation on the process and impact of penning your thoughts, feelings and reflections.
Follow Amanda’s work: https://goodthingscometothosewhojournal.com/ 
Connect with Amanda on LinkedIn: https://www.linkedin.com/in/amandasternjournaling/ 
Produced by the Personal Science Labs, a division of LMSL, the Life Management Science Labs. 
 
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Stephanie Drawdy: Art x AI: Discover Yourself in Digital Colours | Self-Improvement Atlas #54

Artificial Intelligence (AI) is a rapidly evolving technology that has graced our devices for over a decade, yet an enigma surrounding it persists. So, this week on Self-Improvement Atlas: The Personal Science Insights Podcast, host Marie Stella is joined by artist-attorney Stephanie Drawdy to learn more about AI and how it can assist us in our artistic pursuits.
As an artist with a background in law, Stephanie portrays topics of passion, like art restitution and human rights, in her ongoing painting series entitled Elicit Justice. This extends to her writing projects and podcast, Warfare of Art and Law, where a range of arts-related issues, such as artists’ rights and restitution, take the centrestage.
In this episode, Stephanie breaks down the relationship between art and AI, shedding light on the importance of utilizing AI tools that have sourced data ethically. To identify such AI tools and software, she suggests referring to the Foundation Model Transparency Index, which comprehensively assesses the transparency across the AI ecosystem.
Together, Marie and Stephanie discuss the various effective ways to use AI, venturing far into innovative waters. So, tune in now to gain a deeper understanding of AI and its myriad of creative applications!
Foundation Model Transparency Index: https://crfm.stanford.edu/fmti/
Follow Stephanie’s work:
Warfare of Art and Law: at https://www.warfareofartandlaw.com 
Website: https://www.stephaniedrawdyfineart.com/ 
Connect with Stephanie on LinkedIn: https://www.linkedin.com/in/stephaniedrawdy/  
Produced by the Personal Science Labs, a division of LMSL, the Life Management Science Labs. 
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Anthony Hartcher: The Impact of Proper Nutrition on Mental Health | Self-Improvement Atlas #53

From the food we consume to the nutrients our bodies absorb, every bite we take has the potential to influence our mood, cognition, and overall mental state. So, this week on Self-Improvement Atlas: The Personal Science Insights Podcast, host Marie Stella is joined by clinical nutritionist Anthony Hartcher to discuss proper nutrition and its impact on our mental health.
An inspirational speaker on a variety of health and wellbeing topics including mental health, and nutrition subjects, Anthony’s enthusiasm for health and wellness sprouted in his childhood years with health magazines, books, and a sporting obsession. Ever since, he’s striven for continued learning, having earned three bachelor degrees, in Nutrition, Complementary Medicine, and Chemical Engineering (honors).
In this episode, Anthony starts out by asserting the importance of a holistic approach towards nutrition, elaborating on the various aspects of well-being that should be addressed in the context of nutrition. He then addresses the swarm of misconceptions about nutrition and mental health plaguing online spaces, and offers advice for seeking out trusted sources.
Together, Marie and Anthony discuss the role of nutrition in mental health prevention, as well as key nutrients that offer cognitive function support and emotional well-being. So, tune in for an enlightening, well-rounded discussion that just might change the way you think about nutrition!
View Anthony’s work: www.meandmywellness.com.au 
Connect with Anthony on social media:
Facebook: https://www.facebook.com/meandmywellness.com.au 
Twitter: www.twitter.com/MeandMyWellness 
Instagram: www.instagram.com/meandmywellness 
TikTok: https://www.tiktok.com/@memywellness
LinkedIn: https://www.linkedin.com/company/me&my-wellness/ 
Produced by the Personal Science Labs, a division of LMSL, the Life Management Science Labs. 
 
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Monica Kalra: Breaking Taboos — Navigating Divorce and Cultural Stigma | Self-Improvement Atlas #52

Often laden with cultural taboos and societal pressures, divorce—especially within communities of color—is often shrouded in silence and stigma. So, in this week’s episode of Self-Improvement Atlas: The Personal Science Insights Podcast, host Marie Stella is joined by divorce and relationship confidence coach Monica Kalra to deconstruct divorce within cultural contexts.
The founder of Revorce, a term coined by Monica to mean ‘to revive, reclaim, and reset before and after divorce’, Monica was inspired by her own story of re-harnessing her personal power, exiting an abusive relationship, and reconstructing her own confidence and life. Now, she coaches women to rise from the ashes of victimhood, and guides them through cultural stigmas. That aside, she has authored two insightful books, ‘How Do You Know He’s The One?’ and ‘How To Heal From A Toxic Relationship’.
In this episode, Monica breaks down the various stages of going through a divorce, and shares poignant anecdotes from her own experience that was accompanied by the distress from disapproval of family and friends. She then offers advice on overcoming divorce, especially when contending against cultural expectations.
Together, Marie and Monica share candid conversations and personal reflections that shed light on the stigma of divorce across cultures. So, tune in for an engaging discussion that encompasses divorce and its intersection with tradition, religion, and identity.
Visit Monica’s work: https://monicakalracoaching.com/ 
Connect with Monica on social media:
Facebook: https://www.facebook.com/MonicaKalraRelationshipCoach/ 
Instagram: https://www.instagram.com/themonicakalra/ 
LinkedIn: https://www.linkedin.com/in/monicakalracoaching/ 
Produced by the Personal Science Labs, a division of LMSL, the Life Management Science Labs. 
 
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