In this reflective episode, we discuss our journey over the past year of podcasting, highlighting the range of topics covered, listener engagement, and personal growth.

We delve into the impact of their content on listeners and ourselves, the importance of authenticity, and the balance needed in both podcasting and life.

The conversation wraps up with thoughts on the future direction of Satori Sounds, emphasising the commitment to creating meaningful content that resonates with their audience.

Takeaways

Start Before You Are Ready: You don't need a master plan. Winging it and building a minimum viable product allows for natural evolution. Unstructured creativity is often more enjoyable and relatable than rigid perfection.

Create for the Sake of Creation: Do things simply because you enjoy them. As soon as play has a strict purpose or metric attached to it, it becomes work. If you have an idea, give it a go.

Authenticity Over Hype: Real experience and genuine conversation resonate more than polished content. We are all just trying to work it out for ourselves, and admitting that is powerful.

Growth Requires Discomfort: Seek out discomforts, as that is where growth happens. Consistency is more important than short sprints, and learning to view all feedback (positive or negative) as useful data is key.

The Power of Connection: We need each other more than we realize. Hearing different points of view helps reframe your own perspective and builds greater awareness and intentionality in life.

Chapters

00:00 Reflecting on a Year of Podcasting
02:47 Top Episodes and Listener Engagement
05:43 Themes and Insights from the Episodes
08:38 Personal Growth and Podcasting Journey
11:44 Creating for the Sake of Creation
14:42 Impact and Takeaways from the Podcast
17:10 Personal Growth Through Discomfort
20:02 Seeking Understanding in Conversations
21:36 Navigating Social Media Challenges
24:17 The Impact of Authenticity
29:39 Creating Value Through Sharing
32:33 Finding Balance in Creativity
35:37 Expectations for the Future

Socials - @satori_snds

In this week’s episode of Satori Sounds, we dive into the science, and everyday reality, of circadian rhythms, the body’s internal clock that influences sleep, energy, digestion, hormones, mood, and more. Between running jokes about silica gel and their questionable pre-human origins, the two break down how light exposure, caffeine timing, habits, stress, and environment all act as cues (“zeitgebers”) that shape our physiological rhythms.
They explore sleep quality, jet lag fixes, why behavioural changes feel awful at first, how habits reshape biology, and why tuning into natural peaks and troughs can transform wellbeing. A blend of practical neuroscience, real-life anecdotes, and comedic chaos—this episode helps listeners understand their inner clock and how to work with it, not against it.

Clip Timestamps

00:00 – 02:30
What circadian rhythms actually are, how the hypothalamus and SCN function, and the first silica gel derailment.

02:30 – 04:40
How light exposure influences hormones like cortisol and melatonin; discovering the importance of morning sunlight.

04:40 – 06:15
Caffeine timing, adenosine receptors, mid-morning crashes, and the behavioural approach to regulating rhythms.

06:15 – 08:00
Individual differences, shift work, jet lag, and how rhythms adapt to long-term behaviours.

08:00 – 10:00
Sleep quality, sleep debt vs. sleep credit, and the neuroscience behind energy levels and low mood.

10:00 – 12:30
Habits, associations, and how your environment “teaches” your body when to sleep, eat, and feel alert.

12:30 – 15:00
The limits of circadian hacks—health conditions, stress, environmental noise, and real-world constraints.

15:00 – 17:30
Energy peaks and troughs, boredom vs. hunger, and learning to read your own internal rhythm.

17:30 – 20:00
Over-attending, anxiety about sleep routines, and balancing physiology with cognitive patterns.

20:00 – 23:00
Realistic habits, environmental factors, and why perfectionism isn’t the goal.

23:00 – 26:00
Behaviour change sucks—and why that’s normal. Adapting your clock, shifting schedules, and internal resistance.

26:00 – End
Final reflections, wellbeing ratings, cooling the brain for better sleep, and the last round of jokes.

Keywords

• Circadian rhythms
• Sleep quality
• Morning sunlight
• Melatonin
• Cortisol
• Adenosine
• Caffeine timing
• Zeitgebers (time cues)
• Jet lag
• Energy levels
• Neuroscience
• Habits
• Behaviour change
• Sleep hygiene
• Stress & mood
• Internal clock
• Wellbeing
• Light exposure
• Sleep debt
• Environmental factors

Socials - @satori_snds

In this episode, we delve into the profound impact of dietary choices on health and society. We'll explore the shift from local artisanal food practices to industrialised food production, discussing the health consequences of processed foods and the convenience and cost associated with them.

The conversation also touches on personal experiences with conscious eating and fasting, emphasising the importance of understanding hunger and making informed food choices.

Takeaways

• Dietary choices significantly shape our health and society.
• The shift from local food practices to industrialized processes has consequences.
• Processed foods often contain harmful ingredients that affect health.
• Convenience and cost drive many people to choose processed foods.
• Understanding hunger is crucial for making better dietary choices.
• Fasting can lead to weight loss but may not suit everyone.
• Listening to your body is key to conscious eating.
• Marketing often misrepresents the healthiness of food products.
• Real food is often more expensive and harder to find.
• The connection between diet and mental health is often overlooked.

Articles:

Coca-Cola’s political and policy influence in Mexico: understanding the role of institutions, interests and divided society The History of the Intestinal |

https://academic.oup.com/heapol/article/34/7/520/5543873?login=false

The History of the Intestinal Microbiota and the Gut-Brain Axis |

https://pmc.ncbi.nlm.nih.gov/articles/PMC9786924/

Microbiota and the Gut-Brain Axis Macrophage Migration Inhibitory Factor is subjected to glucose modification and oxidation in Alzheimer's Disease |

https://www.nature.com/articles/srep42874

Activated Charcoal (typically indicated in cases of poisoning, not general use) |

https://www.ncbi.nlm.nih.gov/books/NBK482294/

https://pmc.ncbi.nlm.nih.gov/articles/PMC1306980/

https://ijms.info/IJMS/article/view/169

Socials - @satori_snds

In this conversation we explore the implications of AI wellbeing chatbots on human relationships and mental health. We discuss from our perspectives the potential benefits and drawbacks of AI companionship, the limitations of AI in therapeutic contexts, and the importance of human connection. The conversation emphasises the need for balance in using AI tools while recognising their limitations in providing emotional support and understanding concluding in the need to prioritise social interactions with people not programmes.

Takeaways

• AI can provide companionship but lacks true emotional understanding.
• The use of AI in therapy raises concerns about its effectiveness.
• Human interaction is essential for emotional support and understanding.
• AI can be a positive tool for quick emotional boosts.
• Over-reliance on AI can lead to a disconnect from reality.
• AI lacks the ability to gauge emotional nuances in conversations.
• The immediacy of AI responses can be both a benefit and a drawback.
• AI can be fun and engaging but should not replace human interaction.
• Understanding the limitations of AI is crucial for effective use.
• The future of AI in mental health requires careful consideration and balance.

Links to the stories & tec mentioned in this episode below:

Woebot - https://woebothealth.com/

Reuters - https://www.reuters.com/investigates/special-report/meta-ai-chatbot-death/

Reuters follow-up - https://www.reuters.com/legal/litigation/meta-add-new-ai-safeguards-after-reuters-report-raises-teen-safety-concerns-2025-08-29/

Socials - @satori_snds

Journaling: is it a mindful self-reflection tool, a creative outlet… or just a sophisticated way to log your enemies?

In this episode, we explore all sides of journaling—from dream analysis and CBT thought diaries to storytelling, leadership logs, and even passive-aggressive note-taking.
We get honest about what works, what doesn’t, and how journaling can either unlock insight—or reinforce unhelpful thinking.

No one-size-fits-all. Just real talk, questionable metaphors, and the search for our first S‑rank well-being tool.

🗒️ ✍️
Grudge book optional.

#SatoriSounds

Socials - @satori_snds

Summary

In this conversation, we explore the complexities and benefits of mindfulness practices, discussing their personal experiences, misconceptions, and practical applications. We emphasize that mindfulness is not a one-size-fits-all solution but rather a tool that can be adapted to individual needs. The discussion also touches on the cognitive benefits of mindfulness, the importance of finding a focal point, and the realities of practicing mindfulness in daily life. Ultimately, we conclude that while mindfulness can be beneficial, it is not a cure-all and should be approached with realistic expectations.

Takeaways

Mindfulness can be anything that guides your attention.
It's important to find a focal point that works for you.
Mindfulness is not a cure-all; it's a tool for wellbeing.
Practicing mindfulness can improve attention span and cognitive function.
Mindfulness doesn't have to be a cliché or require a Zen lifestyle.
It's common to experience discomfort when starting mindfulness practices.
Mindfulness can be integrated into daily activities, not just formal meditation.
Thought diffusion is a key aspect of mindfulness that helps manage intrusive thoughts.
Mindfulness practices should be approached with realistic expectations.
The journey of mindfulness is personal and can vary greatly from person to person.

Socials - @satori_snds

In this episode of Satori Sounds, our conversation explores commitment, creativity, and the pressures that shape how we live. We talk about the importance of slowing down, making clear choices, and questioning the constant push to always do more or be exceptional.
We dig into why it’s sometimes necessary to let go of old ways of thinking, how saying no can be a powerful decision, and why defining success for yourself matters more than meeting external expectations.
If you're navigating change or rethinking your direction, this episode offers a grounded look at how to move forward with purpose on your own terms.

Takeaways:

-You have to fully commit to your journey.

-Creativity thrives in proactive environments, not reactive ones.

-Slowing down can lead to greater observation and insight.

-Societal pressures often push us towards constant productivity.
-Intentional living means defining success on your own terms.

-It's okay to say no to things that don't align with your values.

-Understanding macro and micro systems can help navigate life better.

-Risk is inherent in growth; avoiding it can stunt progress.

-Burning down old structures can lead to new opportunities.

Socials - @satori_snds

Welcome to Satori Sounds Objective Skills—bite-sized tools to help you handle life with more clarity and intention.

If this is your first time tuning in, welcome—we're glad you're here. And if you’ve been with us before, it’s good to have you back.

Today, we're diving into a powerful DBT skill that helps you stay grounded when emotions run high: the STOP skill.

We all face moments where we feel overwhelmed, reactive, or like we’re about to say or do something we’ll regret.
That’s where STOP comes in. It’s an acronym that gives you four steps to pause, reset, and respond mindfully:

🔹 S – Stop
Literally, stop. Freeze. Don't move, speak, or act on impulse. This moment of stillness interrupts automatic reactions.

🔹 T – Take a step back
Mentally or physically. Breathe. Remove yourself from the heat of the moment—even just for a few seconds. This gives you space to see things more clearly.

🔹 O – Observe
Notice what’s happening—inside and out.
What are you feeling? What are others doing? What are the facts of the situation without judgment?

🔹 P – Proceed mindfully
Now that you’ve paused and observed, choose how to respond. What action aligns with your goals, your values, and the person you want to be?

The STOP skill is simple—but it’s powerful.
It doesn’t solve the problem for you, but it creates the space for you to solve it wisely.

Next time you feel yourself on edge—pause, STOP, and take back control.

Thanks for listening to Satori Sounds Objective Skills.
Keep practicing, stay grounded, and we’ll see you in the next one.

Socials - @satori_snds