Oops I did it again, I broke my habit: Science-behind habit formation

Your Liver Called…It Wants Better Choices: Understanding Liver Health with Dr. Hemant Shah

Why is your liver so resilient? How can you better take care of it? Today's episode features Dr. Hemant Shah, a Gastroenterologist and Liver Specialist. In this episode he provides insights on: - Functions of the liver - Hepatitis and the stigma associated with it - How alcohol impacts the liver - Liver-friendly diets - Misconceptions associated with liver health and liver diseases - How we can protect our liver with small habits Here are some additional resources provided by Dr. Shah to learn more about your liver. * https://liver.ca/your-liver/ [https://liver.ca/your-liver/] * https://www.catie.ca/ [https://www.catie.ca/] * https://liverfoundation.org/resource-center/blog/healthy-liver-tips/ [https://liverfoundation.org/resource-center/blog/healthy-liver-tips/]

Sole Talk: Understanding Foot Orthotics and Preventative Foot Care With Brandon Nethercott

What exactly does a Pedorthist do, and why does it matter more than you think? Today’s episode features Brandon Nethercott, Registered Kinesiologist and Canadian Certified Pedorthist, as we break down the science of movement, foot health, and biomechanics. From gait analysis to custom orthotics and performance footwear, Brandon shares insights from over 20,000 gait assessments and counting. If you’ve ever dealt with foot pain, injuries, or want to better understand how your body moves, this episode is for you. 🎧 Now live on Spotify.

How to Train a Doctor: A preview into the Canadian medical education system with Lindsey Zhang

Join Mila and Nandita in Episode 33 as they discuss the structure of the Canadian medical education system with Lindsey Zhang, a 4th year medical student at the University of Ottawa and incoming Obstetrics and Gynecology resident at the University of Toronto.

Comfort Meets Care: A Conversation About Palliative Care with Dr. Joyce Cheung

Join Nandita and Mila in Episode 32 as they discuss what palliative care is, the importance of quality of life and misconceptions associated with palliative care with our guest expert, Dr. Joyce Cheung.  Dr Joyce Cheung is a Family Medicine and Palliative Care physician based in Toronto, Ontario. She is the current Chair of the Section of Palliative Medicine at the Ontario Medical Association, and an Assistant Clinical Professor at McMaster University and Toronto Metropolitan University School of Medicine.  Main topics: - What is Palliative Care? - Common misconceptions - Importance of Quality of Life - Role of a caregiver - Canadian Policies and Insurance Resources: https://www.virtualhospice.ca/en_US/Main+Site+Navigation/Home.aspx [https://www.virtualhospice.ca/en_US/Main+Site+Navigation/Home.aspx] https://www.hpco.ca/ [https://www.hpco.ca/]https://www.advancecareplanning.ca [https://www.advancecareplanning.ca/] https://www.advancecareplanningontario.ca [https://www.advancecareplanningontario.ca/]

Oops I did it again, I broke my habit: Science-behind habit formation

New year, new goals… but why do so many resolutions fade by February? 🤔 In this episode of Healthy & Litty, Nandita and Mila break down the science behind habit formation and why motivation alone is not enough to create lasting change. Using evidence-based research, we explore how habits form through neuroplasticity, how the brain responds differently to short-term rewards versus long-term goals, and why dopamine is more about anticipation than effort 🎯. We also debunk the “21-day habit” myth and explain what research actually shows about how long habits take to stick ⏳. Finally, we discuss how stress, sleep, and emotional regulation impact self-control and decision-making, and what this means for building realistic, sustainable goals 🛌🧘‍♀️. Whether you are a student, healthcare provider, or simply working toward healthier habits, this episode offers science-backed insights to help your goals last beyond January 💚🎙️ Resources & Research Referenced 📚🔍 Habit Formation & Motivation * Ravel S, et al. (2018). Dopamine and motivation. Trends in Neurosciences. https://doi.org/10.1016/j.tins.2018.10.001 * Additional foundational work: https://doi.org/10.1111/j.1460-9568.2006.04905.x [https://doi.org/10.1111/j.1460-9568.2006.04905.x] Stress, Sleep & Emotional Regulation * Arnsten AFT. (2009). Stress signalling pathways and the prefrontal cortex. Nature Reviews Neuroscience, 10(6), 410–422. * Shields GS, et al. (2017). Effects of acute stress on executive function. Psychological Bulletin, 143(6), 636–675. * Ding X, et al. (2020). Sleep quality and self-control. Frontiers in Psychology, 11, 607548. * Palmer CA, Alfano CA. (2017). Sleep and emotion regulation. Social and Personality Psychology Compass, 11(12). * Gross JJ. (2015). Emotion regulation: Current status and future prospects. Psychological Inquiry, 26(1), 1–26. * Pruessner JC, et al. (2022). Stress regulation and resilience. IJERPH, 19(13), 7621. Habit Formation & Motivation * Ravel S, et al. (2018). Dopamine and motivation. Trends in Neurosciences. https://doi.org/10.1016/j.tins.2018.10.001 * Additional foundational work: https://doi.org/10.1111/j.1460-9568.2006.04905.x [https://doi.org/10.1111/j.1460-9568.2006.04905.x] Stress, Sleep & Emotional Regulation * Arnsten AFT. (2009). Stress signalling pathways and the prefrontal cortex. Nature Reviews Neuroscience, 10(6), 410–422. * Shields GS, et al. (2017). Effects of acute stress on executive function. Psychological Bulletin, 143(6), 636–675. * Ding X, et al. (2020). Sleep quality and self-control. Frontiers in Psychology, 11, 607548. * Palmer CA, Alfano CA. (2017). Sleep and emotion regulation. Social and Personality Psychology Compass, 11(12). * Gross JJ. (2015). Emotion regulation: Current status and future prospects. Psychological Inquiry, 26(1), 1–26. * Pruessner JC, et al. (2022). Stress regulation and resilience. IJERPH, 19(13), 7621.