The Tamsen Show

Episode: The Anxiety Scientist: Feeling Overwhelmed? Rewire Your Brain With This Science-Backed Method
Host: Tamsen Fadal
Guest: Dr. Wendy Suzuki
Date: January 7, 2026

Episode Overview

This episode dives into the science of anxiety with Dr. Wendy Suzuki, neuroscientist, NYU dean, and author of Good Anxiety. Together with host Tamsen Fadal, they discuss how anxiety can be reframed as a source of information and even a "superpower" when approached with the right mindset. Dr. Suzuki shares actionable strategies for managing everyday anxiety, sheds light on the brain's response to stress, and explains how simple habits like movement, breathwork, and sleep can dramatically affect brain health, memory, and mood—especially for women navigating the challenges of midlife.

Key Discussion Points and Insights

1. Defining Anxiety and Its Role in Our Lives ([05:31])

• Anxiety as Evolutionary Protection:
  Dr. Suzuki simplifies anxiety as "the feeling of fear or worry typically associated with uncertain situations" ([05:31]).
  • Quote: “Anxiety is a normal human emotion. Everybody has it… If it was truly detrimental, it would have evolved out of us.” – Dr. Suzuki ([06:34])
  • Anxiety has evolved to keep us safe, alerting us to potential threats—be it ancient predators or modern anxieties like social media.
• Spectrum of Anxiety:
  Anxiety exists on a wide continuum from everyday stress to clinical levels requiring professional intervention.
  • Quote: "[Good Anxiety] was really written for what I like to call everyday anxiety… approximately 80% of the population that experiences anxiety but would like to decrease it." – Dr. Suzuki ([05:31])

2. Societal Trends: Social Media, AI, and the Pandemic ([04:16])

• Social Media & AI:
  Modern anxiety is exacerbated by digital life: constant social comparison and reliance on AI for social scripts deepen feelings of worry and inadequacy.
  • Quote: “If that's all you do, then your AI is creating your own life for you, and that is kind of doubling down on the anxiety caused by social media.” – Dr. Suzuki ([04:16])

3. Reframing Anxiety: From Burden to Insight ([07:27])

• Anxiety Points to What We Value:
  Every anxiety signals a deeper value—safety, stability, relationships, or self-worth. Recognizing this flips anxiety from a "weight" to information.

  • Quote: "Every anxiety can be flipped on its other side to reveal what you hold dear. And that's something beautiful to actually appreciate." – Dr. Suzuki ([09:58])

• Personal Reflection & Preparing for Triggers:
  Identify recurring sources of anxiety (family, work, holidays) and anticipate them with self-awareness and support from friends/community.

  • Quote: “If you can identify those… and then do that flip before it happens… can I preview that for myself and remind myself before I get into the situation?” – Dr. Suzuki ([10:27])

4. Personal Story: Grief, Growth, and the Flip Side of Pain ([12:12])

• Dr. Suzuki’s Grief and Revelation:
  During the writing of her book, Dr. Suzuki lost her father and brother in quick succession, leading to deep grief and halting progress.
  • Quote: “What I learned was that on the other side, the flip side of that deep grief was a deep love that I had for my brother and my father… I couldn't feel this great grief without that deep love.” – Dr. Suzuki ([14:00])
• This realization led her to search for the "superpowers" in all difficult emotions, including anxiety.

5. The Brain’s Response to Anxiety—Fight or Flight vs. Rest and Digest ([17:06])

• What Happens in the Brain:
  Key structures like the amygdala and hypothalamus trigger the fight-or-flight response.
  • Elevated heart rate, rapid breathing, and readiness for action are ancient responses now activated by daily stressors.
• Activating the Parasympathetic System:
  The antidote is the "rest and digest" (parasympathetic) system, best triggered through deliberate deep breathing.
  • Quote: “It really is that simple... breath work is the oldest form of meditation.” – Dr. Suzuki ([19:02])

6. Two Fast-Acting Techniques to Calm Anxiety ([19:42])

• Movement:
  A 10-minute walk can measurably reduce anxiety and depression immediately ([19:42], [25:25]).
• Boxed Breathing:
  Inhale 4 seconds, hold 4, exhale 4, hold 4—subtle and effective, even during stressful situations.

7. Physical Activity and Brain Health ([23:54])

• Exercise as a Neurochemical "Bubble Bath":
  Movement releases serotonin, dopamine, endorphins—feel-good chemicals akin to what antidepressants do.
  • Quote: “Every single time you move your body, it's like giving your brain a beautiful bubble bath of neurochemicals.” – Dr. Suzuki ([24:14])
• Any Movement Counts, Cardio Reigns:
  All movement helps, but cardio has the strongest evidence for brain benefit; even strength training counts if it raises your heart rate ([25:05]).
• Immediate & Long-Term Benefits:
  Mood boosts appear within 10 minutes and can last up to several hours ([25:25]). Regular exercise builds new brain cells, especially in the hippocampus.

8. Brain Plasticity: Yes, You Can Change and Grow at Any Age ([26:02], [34:48])

• Exercise and Brain Growth:
  Regular movement doesn’t just help mood—it literally grows new neurons and strengthens synapses, improving memory and focus ([26:02], [30:10]).
• Seeing is Believing:
  Dr. Suzuki physically illustrates brain structure and plasticity using a preserved human brain, driving home the precious, complex, and adaptable nature of our brains ([28:28]).

9. Nutrition, Hydration, and Brain Function ([32:29])

• Mediterranean Diet Reigns:
  The most proven diet for brain health is plant-heavy, colorful, with lean proteins and minimal red meat ([32:29]).
• Supplements:
  Not strictly necessary; focus on real food, protein, fiber, and adequate water ([33:20], [33:40], [33:50]).
• Hydration:
  Even mild dehydration impairs cognition; drink consistently, not just when thirsty ([33:50]).

10. Sleep and Memory: The "Garbage Truck" of the Brain ([40:47])

• Why Sleep Matters:
  Sleep resets and “cleans” the brain, consolidating what you learned for memory while clearing out metabolic waste ([40:47], [41:20]).
  • Quote: “Say, ah, I’m strong, I only need five hours of sleep tonight. Well, you end up with garbage-filled brain.” – Dr. Suzuki ([41:48])
• Sleep Deprivation = Poor Learning:
  Students pulling all-nighters perform drastically worse than those getting full sleep ([40:17]).

11. Memory Techniques and Brain Hacks ([42:29], [43:51])

• Memory Palace Technique:
  Using spatial memory (e.g., visualizing your house) helps retain lists and details ([43:51]).
• Remembering Names:
  Visual associations (e.g., “Jessica Rabbit” for someone named Jessica) and repetition help encode names more deeply ([44:53]).
• Other Strategies:
  • Repetition
  • Association
  • Novelty
  • Emotional resonance ([46:01])

12. The Cost of Loneliness and the Power of Community ([47:32])

• Loneliness as a Brain Stressor:
  Chronic isolation acts as a long-term stressor, detrimental to mental and cognitive health ([47:32]).
• Building Social Connection:
  Start with low-stakes, accessible social events—even short interactions matter. Community and friendship buffer against anxiety and stress ([48:27]).

13. The #1 Daily Practice for Brain Health ([49:39])

• Prioritize Sleep:
  Even small increases (15–20 minutes) can pay major dividends ([49:39], [50:16]).
• Key Mindset for Women in Midlife:
  • Quote: “That it’s broken, you’re too old, it’s not gonna be fixed. I like to focus on the idea that at this stage in life, there are so many things to be grateful for. I have so much more wisdom now than I did.” – Dr. Suzuki ([50:35])
  • The wisdom gained with age is a profound advantage, not a deficit.

Notable Quotes & Memorable Moments

• “Anxiety is a normal human emotion. Everybody has it… If it was truly detrimental, it would have evolved out of us.” – Dr. Wendy Suzuki ([06:34])
• “Every anxiety can be flipped on its other side to reveal what you hold dear.” – Dr. Suzuki ([09:58])
• “What I learned was that on the other side, the flip side of that deep grief was a deep love that I had for my brother and my father.” – Dr. Suzuki ([14:00])
• “It really is that simple... breath work is the oldest form of meditation.” – Dr. Suzuki ([19:02])
• “Every single time you move your body, it’s like giving your brain a beautiful bubble bath of neurochemicals.” – Dr. Suzuki ([24:14])
• “You end up with garbage-filled brain [if you skip sleep]... I’m hoping it’s scaring other people to get that sleep.” – Dr. Suzuki ([41:48])
• “That it’s broken, you’re too old, it’s not gonna be fixed… the wisdom that comes with our age is too often overlooked.” – Dr. Suzuki ([50:35])
• “I know which hand I want to hold and which one I want to shake. And that is a really valuable thing to understand.” – Dr. Suzuki ([51:10])

Timestamps for Key Segments

• [02:34] – Dr. Wendy Suzuki’s origin story in neuroscience
• [04:16] – Social media, AI, and anxiety trends in society
• [05:31] – Simple definition of anxiety and everyday vs. clinical anxiety
• [06:34] – Anxiety’s evolutionary role & reframing as protection
• [12:12] – Dr. Suzuki’s personal grief, growth, and insights on “flipping” difficult emotions
• [17:06] – Brain structures involved in anxiety and fight-or-flight
• [19:00] – How to activate the rest-and-digest system; power of deep breathing
• [19:42] – Two top actionable anxiety tools: movement and boxed breathing
• [23:54] – How movement “bathes” the brain in mood-improving chemicals
• [25:25] – The immediate, measurable mood effect of a 10-minute walk
• [26:02] – Brain plasticity and why the brain is “trainable” at any age
• [28:28] – Visual, hands-on tour of the human brain and its structures
• [32:29] – The Mediterranean diet and the impact of nutrition and hydration
• [40:17] – The link between sleep, memory, garbage removal, and cognition
• [42:29] – How to train and improve memory capacity (memory palace technique)
• [43:51] – Visual techniques to remember names
• [47:32] – The loneliness epidemic and why social connection matters
• [49:39] – Dr. Suzuki’s #1 daily brain health recommendation: sleep
• [50:35] – Dr. Suzuki’s encouragement for women to stop thinking their brains are “broken” by age

Takeaways for Listeners

• Anxiety is normal and protective; with reflection, it can reveal your values.
• Fast, practical tools for anxiety relief include deep breathing and short walks.
• Movement and sleep have immediate and long-term benefits for brain health.
• Nutrition and hydration directly affect mental clarity and mood.
• The brain can grow and adapt at any age.
• Memory can be trained using ancient (and fun) techniques.
• Community matters—combating loneliness is brain-healthy.
• Women in midlife should celebrate the wisdom and insight their brains now hold.

This episode is a must-listen for anyone seeking a fresh, science-backed perspective on anxiety, actionable tools for emotional well-being, and inspiration to nurture their brain at every stage of life.