Staying Alive with Jon Gabrus & Adam Pally: Improv & Impulse Control (w/ Dr. Heather Berlin) Release Date: July 17, 2025

Introduction

In this engaging episode of Staying Alive, hosts Jon Gabrus and Adam Pally welcome Dr. Heather Berlin, a distinguished neuroscientist and clinical psychologist. Dr. Berlin brings her expertise to explore the intricate relationship between improvisation, impulse control, and overall brain health.

Neuroscience of Improvisation

Dr. Berlin delves into her research on the neural mechanisms underlying improvisation. She explains how activities like jazz improvisation and freestyle rapping activate unique brain patterns compared to rehearsed performances.

Dr. Heather Berlin [06:23]: "When you do an improvised piece versus a memorized piece, you see that during improvisation there's a unique pattern of brain activation."

This distinction highlights the brain's ability to engage in spontaneous creativity, fostering novel connections and enhancing neuroplasticity.

Flow States and Impulse Control

The conversation shifts to the concept of flow states—mental zones of complete immersion and focus. Dr. Berlin describes how during improvisation, there's a notable decrease in activity within the dorsolateral prefrontal cortex, the area responsible for self-awareness and adherence to social norms. This reduction allows for greater creativity and spontaneous idea generation.

Adam Pally [10:04]: "You know, I was, we were just talking about this. I would say for everybody's different... when I'm not as worried, when I'm not as scared about it."

Jon and Adam share their personal struggles with maintaining flow states, emphasizing the delicate balance between creativity and self-awareness.

Benefits of Improv for Brain Health

Dr. Berlin underscores the cognitive benefits of improvisation, linking it to increased dopamine release and enhanced neuroplasticity. These factors are crucial for mental health, aiding in the prevention of neurological decline and fostering resilience.

Dr. Heather Berlin [09:30]: "It's associated with very positive emotions. And then novelty is related to dopamine release in the brain... helps with neuroplasticity."

Managing Impulse Control Issues

The discussion progresses to impulse control, where Dr. Berlin differentiates between impulsivity and compulsivity. She explains that while impulsivity involves seeking immediate rewards, compulsivity relates to repetitive behaviors aimed at avoiding negative outcomes. Balancing these aspects is essential for healthy executive function.

Dr. Heather Berlin [19:11]: "Executive function is like that when it's turned on... you have to have some control."

Jon and Adam reflect on their own experiences with impulse control, relating them to their professional and personal lives.

The Effects of Fame on Mental Health

Dr. Berlin shares insights from her upcoming book, The Fine Art of Losing Control, examining how fame impacts the brain's reward systems. She discusses interactions with celebrities like Robert De Niro, illustrating how fame can lead to both heightened dopamine responses and subsequent withdrawal symptoms when the limelight fades.

Dr. Heather Berlin [26:49]: "So, you have a part of the brain called nucleus accumbens... And when you lose it, it's like withdrawal."

The hosts recount humorous and insightful anecdotes from Dr. Berlin's experiences at high-profile events, shedding light on the psychological toll of fame.

Balancing Personal Life and Career

Jon and Adam discuss the challenges of maintaining personal well-being amidst demanding careers in entertainment. Dr. Berlin emphasizes the importance of finding joy outside one's primary occupation to prevent over-reliance on external validation.

Dr. Heather Berlin [43:09]: "There's also something about finding the happiness outside of that. And that's a very difficult thing."

They explore strategies for achieving this balance, highlighting the necessity of diverse sources of fulfillment to sustain long-term mental health.

Practical Tips for Staying Healthy

Concluding the episode, Dr. Berlin offers actionable advice for maintaining both physical and mental health:

• Balanced Diet: Emphasizes consuming whole foods like fruits, vegetables, and healthy fats.

  Dr. Heather Berlin [53:03]: "So, you know, fruits and vegetables, things that aren't processed... and then like, being walking in nature is so important."

• Adequate Sleep: Advocates for quality sleep tailored to individual needs rather than adhering strictly to the "eight-hour rule."

• Regular Exercise: Recommends incorporating physical activity, such as yoga, to enhance both physical and mental well-being.

• Hydration: Stresses the importance of staying well-hydrated.

• Mindfulness and Meditation: Encourages practices that foster present-moment awareness and reduce stress.

Stories and Anecdotes

Throughout the episode, personal stories enrich the discussion:

• Dr. Berlin's experience at Vanity Fair parties and interactions with celebrities.

• Jon's encounter at the MTV Movie Awards and Adam's humorous tales from movie premieres.

These narratives provide relatable context to the scientific concepts discussed, making the information both engaging and memorable.

Conclusion and Takeaways

The episode wraps up with a reaffirmation of the importance of balancing creativity with self-care. Dr. Berlin highlights the brain's capacity for continuous growth and adaptation, regardless of past habits or current challenges.

Dr. Heather Berlin [73:05]: "It's never just one or the other... you have to have happiness in other areas or else it's a recipe for sadness."

Jon and Adam express their gratitude to Dr. Berlin, acknowledging the valuable insights that will aid their personal health journeys and enhance their podcast's mission to promote wellness.

Key Quotes:

• Dr. Heather Berlin [06:23]: "When you do an improvised piece versus a memorized piece, you see that during improvisation there's a unique pattern of brain activation."

• Dr. Heather Berlin [09:30]: "It's associated with very positive emotions. And then novelty is related to dopamine release in the brain... helps with neuroplasticity."

• Dr. Heather Berlin [19:11]: "Executive function is like that when it's turned on... you have to have some control."

• Dr. Heather Berlin [26:49]: "So, you have a part of the brain called nucleus accumbens... And when you lose it, it's like withdrawal."

• Dr. Heather Berlin [43:09]: "There's also something about finding the happiness outside of that. And that's a very difficult thing."

• Dr. Heather Berlin [53:03]: "So, you know, fruits and vegetables, things that aren't processed... and then like, being walking in nature is so important."

• Dr. Heather Berlin [73:05]: "It's never just one or the other... you have to have happiness in other areas or else it's a recipe for sadness."

This episode masterfully intertwines scientific exploration with personal anecdotes, offering listeners a comprehensive understanding of how improvisation and impulse control influence brain health and overall well-being. Whether you're a fan of improv, interested in neuroscience, or seeking ways to enhance your mental wellness, this conversation provides valuable insights and practical advice.