Podcast Summary: Dr. Trish Leigh Podcast

Episode #198: The Neuroscience of Flow: Why Stillness Fuels Your Dopamine

Host: Dr. Trish Leigh
Date: November 30, 2025

Episode Overview

In this episode, Dr. Trish Leigh explores how modern life and addictive behaviors like pornography hijack the brain’s pleasure and attention systems. She delves deeply into the concept of flow—a state where rhythm, stillness, and intention realign the brain’s dopamine system, leading to fulfillment, peace, and coherent living. The episode provides neuroscience insights, real-life analogies (including stories about her daughter and a horse named Larry), and practical "brain hacks" for regaining brain harmony, specifically targeting those recovering from compulsive habits such as porn use.

Key Discussion Points & Insights

1. Modern Life, Dopamine, and Flow (00:00–03:05)

• Brain Hijack & No FAP
  • Dr. Leigh frames the episode as the "final chapter" in addressing why willpower-based abstinence often fails (No FAP movement). She proposes flow as the antidote to being stuck in cycles of control and escapism.
• Supernormal State
  • "When your nervous system moves in rhythm instead of in restriction, your dopamine, your attention and your purpose fall into sync. That's what I call living in a super normal state. Not superhuman, but fully human, fully coherent, and fully alive." (Dr. Trish Leigh, 01:15)
• Brain Mapping & the 'Green Zone'
  • Dr. Leigh shares her experience mapping over 50,000 brains, observing a transformation from “red chaos” to “green harmony” in people who cultivate flow.
  • In flow, the prefrontal cortex quiets, the amygdala (fear center) relaxes, creative networks activate, and the brain shifts from chasing spikes to generating a steady stream of dopamine, serotonin, endorphins, and alpha waves.
  • "Your system isn't high, nor is it looking for the next spike. It's harmonious. That's what peace looks like on a brain scan. The green zone." (Dr. Trish Leigh, 02:32)

2. Personal Analogy: Flow and Equine Therapy (03:05–06:15)

• Saoirse and Larry the Horse
  • Dr. Leigh uses her daughter’s experience in horseback riding as a vivid metaphor for flow.
  • When Saoirse tries to control every stride, tension disrupts the ride; when she lets go and syncs with the horse’s rhythm, horse and rider merge into a single flow state.
  • "Two nervous systems. One flow. That's the beauty of equine therapy. That's exactly what you and your brain can do also when you stop forcing control or running, trying to escape and get a dopamine hit..." (Dr. Trish Leigh, 05:35)

3. Neuroscience of Rhythm and Flow (06:15–07:15)

• Biological Rhythm
  • Every bodily system (heart, gut, brain) moves in rhythm. When overstimulated, the “symphony falls apart”—high beta waves and cortisol rise, heart variability drops.
  • "Flow brings them back into tempo. Your breath slows, your heart synchronizes with your brain waves, and performance meets peace. That's not poetry. That's neurocardiac coherence." (Dr. Trish Leigh, 07:01)
  • Neurocardiac coherence is measurable and trainable, representing the biological foundation of the supernormal state.

4. Practical Brain Hacks for Achieving Flow

Brain Hack #1: Pause & Find the Rhythm (07:15–08:25)

• When something feels forced in your day, pause, exhale, and ask, “where’s the rhythm here?”
• Recognizing and restoring inner rhythm calms brain and body.

Brain Hack #2: The 4-6 Breathing Rhythm (08:25–09:05)

• Practice daily: inhale for 4 seconds, exhale for 6 seconds. Within 60 seconds, the vagus nerve signals safety—your doorway into flow.
• "Flow starts with emptiness... Then slowly, life pours back in to the presence. It’ll show up with creativity, and for me, most importantly, peace." (Dr. Trish Leigh, 08:45)

Brain Hack #3: Empty Before You Begin (09:05–09:45)

• Before a new project or conversation: breathe, stretch, clear notifications, get silence, then start. The difference will be felt immediately.

Brain Hack #4: Redefine Presence (09:45–11:10)

• "Presence is not an activity. It's intimacy with your reality." (Dr. Trish Leigh, 09:57)
• True presence is about intentional rhythm and sacred attention, not perfection.

5. Rewiring Attention & Creating Purposeful Living (11:10–12:40)

• Every time you choose rhythm and peace over rush and pressure, you retrain the brain for coherence and fulfillment.
• "Your attention becomes a devotion. Your life becomes sacred flow. Now you're regulating from the inside out." (Dr. Trish Leigh, 12:07)
• The spark of passion and purpose becomes a steady fire, not an artificial high.

6. The World’s Distraction vs. Your Clarity (12:40–13:20)

• Dr. Leigh highlights her neurofeedback program and brain mapping services, emphasizing that while the world profits from your distraction, you profit from clarity and internal harmony.
• "The world profits from your distraction, but you gain from your clarity. That’s how you move from being hijacked to being harmonious and living a truly super normal life." (Dr. Trish Leigh, 12:54)

7. Final Wisdom (13:20–End)

• Closing reminder: "Control your brain or it will control you." (Dr. Trish Leigh, 13:19)

Notable Quotes & Memorable Moments

• On flow and humanity:

  "Not superhuman, but fully human, fully coherent, and fully alive." (01:19)

• On brain states:

  "That’s what peace looks like on a brain scan. The green zone." (02:32)

• On equine metaphor:

  "Two nervous systems. One flow. That’s the beauty of equine therapy." (05:35)

• On presence:

  "Presence is not an activity. It's intimacy with your reality." (09:57)

• On reclaiming your mind:

  "The world profits from your distraction, but you gain from your clarity." (12:54)

• Lasting advice:

  "Control your brain or it will control you." (13:19)

Important Timestamps

• 00:00–01:19: Introduction, problem framing (No FAP, abstinence fails)
• 01:19–03:05: Defining the "Supernormal State" and the "Green Zone"
• 03:05–06:15: Horse and rider metaphor; practical flow in real life
• 06:15–07:15: Neuroscience of bodily rhythms and neurocardiac coherence
• 07:15–09:05: Brain hack #1 (pause & rhythm) and #2 (4-6 breathing)
• 09:05–11:10: Brain hack #3 (empty before beginning) and #4 (what is true presence)
• 11:10–12:40: Regulating attention, purpose, and sacred flow
• 12:40–13:20: Call to action, program promotion, core reminders
• 13:20–End: Parting wisdom

Summary Flow & Tone

Dr. Trish Leigh’s language is caring, clear, and empowering, blending neuroscience with relatable analogies and real-life application. The tone is warm, hopeful, and motivating, emphasizing practical steps for listeners wanting to break free from compulsive patterns and step into a harmonious, purpose-driven life.

For further details or to explore brain mapping and neurofeedback, visit Dr. Trish Leigh's website.