Listen as Hannah and Amy wrap up their two-part series on foundational routines with nutrition and social connection. If you missed part one on sleep and movement, go back and listen to that one first since these four areas are deeply interconnected and build on each other throughout both episodes. Liking our show? Leave us a tip to say thanks! Amy takes the lead on nutrition, walking through why the brain, despite being only about 2% of your body weight, uses roughly 20% of your daily energy and needs to be fed accordingly. She covers the gut-brain axis, the role of blood sugar stability in executive function, and the surprising research on dehydration showing that even mild fluid loss, before you feel thirsty, measurably impairs attention, working memory, and processing speed. Hannah adds observations from years of working with college students including that students who cook for themselves tend to do significantly better academically, and she believes nourishing their brains more consistently is a big part of why. Hannah dives into the social connection section with genuine enthusiasm, covering the three dimensions outlined in The World Happiness Report — quantity, quality, and structure — and sharing some striking research: social relationships are better predictors of long, happy lives than social class, IQ, or genetics, and 19% of young adults globally now report having no one to count on, a 39% increase since 2006. She also touches on synchrony and collective joy, the value of brief everyday interactions with strangers, diversifying your social portfolio across ages, and a simple but powerful self-check after spending time with people. In this episode: the sleep-nutrition connection, the gut-brain axis, blood sugar and executive function, omega-3 fatty acids and brain health, hydration as a cognitive tool, cooking as an executive function practice, social connection and longevity, synchrony and collective joy, body doubling, the connection crisis, the three dimensions of social connection, diversifying your social portfolio, and why brief interactions with strangers matter more than you think. RESEARCH MENTIONED IN THE EPISODE The World Happiness Report: An annual global study out of Harvard covering a wide range of wellbeing factors. Hannah references the chapter "Connecting With Others" by Pai and Zaki, which outlines the three dimensions of social connection: quantity, quality, and structure. Read the report here. The Global Flourishing Study: Another major Harvard-based study consistently finding that social relationships are better predictors of long, happy lives than social class, IQ, or genetics. Learn more here. Lassale et al. (2019), published in Molecular Psychiatry: Analysis of data from over 45,000 people across multiple countries finding that a healthy diet rich in vegetables, fruits, whole grains, and healthy fats was associated with significantly lower risk of depression. Masento et al. (2014), published in the British Journal of Nutrition: Found that even mild dehydration, before you feel thirsty, measurably impairs attention, working memory, and processing speed. Omega-3 fatty acids and the brain: Amy references research linking DHA specifically to better working memory, attention, and processing speed. A good overview can be found in Stonehouse (2014), published in Nutrients. THREE DIMENSIONS OF SOCIAL CONNECTION From The World Happiness Report, chapter by Pai and Zaki: Quantity: The number of existing social relationships in your life, from isolation to high connectivity. The actual number matters less than whether it feels right for you. Do you have enough? Are you spread too thin? Quality: The emotional, social, or practical support provided by your relationships. A useful question to ask yourself after spending time with people: do you feel supported, and do you feel good about yourself? Structure: The organizational makeup of your social network, including how interconnected your people are with each other. Being part of a community, however small, has a surprisingly meaningful impact on wellbeing. It can be friends, family, coworkers, an online group, or a neighborhood. ADDITIONAL RESOURCES Lost Connections by Johann Hari: One of the most important books on the social roots of depression and anxiety, directly relevant to the connection crisis Hannah discusses. Bowling Alone by Robert Putnam: The foundational research on the decline of social capital and community in America. This Is Your Brain on Food by Uma Naidoo MD: A Harvard-trained psychiatrist and nutritionist on the direct relationship between diet and mental health, including anxiety, depression, and cognitive function. In Defense of Food by Michael Pollan: A readable and reassuring case for eating real food without overcomplicating it. His summary, "Eat food, not too much, mostly plants," is a useful antidote to nutrition overwhelm. Greater Good Science Center: Berkeley's research hub for wellbeing science. Their sections on social connection and gratitude are particularly strong. CONNECT WITH US Have something that works for you around nutrition and social connection? Hannah and Amy would love to hear it. Email hello@icanbehappier.com, find them on Instagram at icanbehappier.podcast, or visit icanbehappier.com. This podcast is not a substitute for professional mental health support. Please reach out to a qualified licensed provider if you need help. 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