Episode 24: Metabolic Impacts of Sleep and Transparent Cardboard

Episode 28: What Exactly Makes and Expert?

Welcome back to the (more) regularly scheduled programming! This week, we take a deeper dive than usual into what (at least partially) makes up an expert. What are the differences between the novices and experts on the cognitive scale? How do we best go about developing our skills to become experts in our passions? And how to tap into the coveted benefits of expertise like the flow state, creativity, and high productivity? This one was really fun to look into, and there is certainly a lot more to learn about this topic! With that said, I tried to present the most actionable items I could find in the literature to best enhance your learning and development. Thanks for listening and stay curious!   Following are the citations for this episode: Chunking and Template Theory: * Thought and Choice in Chess - Adriaan D. de Groot - Google Books [https://books.google.com/books?hl=en&lr=&id=b2G1CRfNqFYC&oi=fnd&pg=PP1&ots=Tl-_R6MfIK&sig=CK8huSGaEvQkIpmm8txuNgae84s#v=onepage&q=reconstruct&f=false] * Perception in chess - ScienceDirect [https://www.sciencedirect.com/science/article/pii/0010028573900042] * Templates in Chess Memory: A Mechanism for Recalling Several Boards - ScienceDirect [https://www.sciencedirect.com/science/article/abs/pii/S0010028596900110?via%3Dihub] * Expertise in complex decision making: the role of search in chess 70 years after de Groot - PubMed [https://pubmed.ncbi.nlm.nih.gov/21981829/] * Chunks in expert memory: evidence for the magical number four ... or is it two? - PubMed [https://pubmed.ncbi.nlm.nih.gov/15724362/] * Classics in the History of Psychology -- Miller (1956) [https://labs.la.utexas.edu/gilden/files/2016/04/MagicNumberSeven-Miller1956.pdf] * Replication and Analysis of Ebbinghaus’ Forgetting Curve - PMC [https://pmc.ncbi.nlm.nih.gov/articles/PMC4492928/] Automaticity, Flow, and Creativity: * Brain Scans of Jazz Musicians Reveal How to Reach a Creative ‘Flow State’ | Scientific American [https://www.scientificamerican.com/article/brain-scans-of-jazz-musicians-reveal-how-to-reach-a-creative-flow-state/?utm_source=chatgpt.com] * A Review on the Role of the Neuroscience of Flow States in the Modern World - PMC [https://pmc.ncbi.nlm.nih.gov/articles/PMC7551835/?utm_source=chatgpt.com] * How Brain Efficiency Facilitates Flow State Experiences | Psychology Today [https://www.psychologytoday.com/us/blog/the-athletes-way/202111/how-brain-efficiency-facilitates-flow-state-experiences/amp?utm_source=chatgpt.com] * Flow State Mastery: Minimizing Cognitive Friction - Liminary [https://liminary.io/articles/flow-state-mastery-cognitive-friction-article?utm_source=chatgpt.com] * Frontiers | A Scoping Review of Flow Research [https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2022.815665/full?utm_source=chatgpt.com] * Physiological assessment of the psychological flow state using wearable devices | Scientific Reports [https://www.nature.com/articles/s41598-025-95647-x?utm_source=chatgpt.com#Sec10] * EEG-based functional connectivity patterns during boredom in an educational context | Scientific Reports [https://www.nature.com/articles/s41598-025-19245-7?utm_source=chatgpt.com] * Turning on Flow Means Turning Off Parts of the Brain [https://www.brainfacts.org/thinking-sensing-and-behaving/thinking-and-awareness/2024/turning-on-flow-means-turning-off-parts-of-the-brain-031224] * (PDF) Neural Mechanisms and Benefits of Flow: A Meta Analysis [https://www.researchgate.net/publication/376887681_Neural_Mechanisms_and_Benefits_of_Flow_A_Meta_Analysis]

Is the Future Nuclear? A Chat with Jonathan Iwasczyszyn

After a too-long hiatus, we are officially back! Uploads will be a little sporadic for a little bit, but I am hoping to get back to some semblance of a schedule in the new year. Today, we have the pleasure of listening to a conversation with the writer of The Future is Nuclear, Jonathan Iwasczyszyn! A classic dive into the joys and wonders of nuclear energy and its current hurdles that we have yet to overcome. If you found this episode interesting, make sure to subscribe to The Future is Nuclear at The Future is Nuclear | Jonathan Iwasczyszyn | Substack [https://jiwasc.substack.com/]!

Episode 26: A Conversation With Dr. Eric Ravussin

Welcome back, you curious folk! Was getting lots of requests to branch out to interviews outside of Virginia Tech (just kidding, I got none). Thus, backed by popular demand (technically the case), I present the first external to Virginia Tech interview!   Today, we get to listen in on a conversation with Dr. Eric Ravussin. A world-renowned metabolic researcher known for his contributions to our understanding of the human metabolism, diabetes, and calorie restriction. It would be a lengthy list if I were to enumerate all his accomplishments, but Dr. Ravussin has contributed to the development of the first human respiratory chamber in North America, utilized doubly labeled water to determine the total daily energy expenditure of humans, and has recently conducted profound investigations into the impacts of calorie restriction. That just catches the surface of his impactful work, much of which he elaborates on in the episode.   Thanks for listening and stay curious!

Episode 25: A Conversation with Dr. Daniel Crawford

We're finally back with the 25th episode. After a long hiatus battling with my finals, I got the opportunity to interview a professor of mine. Dr. Crawford is a theoretical chemist working on the generation of computational models to describe complex, chiral molecules. Not only that, he is extremely passionate about teaching, which shows through his work. We got the opportunity to talk about his research and teaching life, and how he balances all that with life as well.    I am hoping to keep up the interviews, but I am also in Baton Rouge and limited on time. In any case, please reach out if you know anyone who could be cool to talk to :).

Episode 24: Metabolic Impacts of Sleep and Transparent Cardboard

The double dozen has been reached! Tune in next week for the quarter century. This week, we learn about the importance of sleep for high-level cognitive function and memory development. After that, a look into the jack-of-all-trades cardboard product that is transparent and biodegradable and can hold boiling water, quite the resume for some cardboard. As always (got it right this time, Nathan,) thanks for listening, and stay curious!   Citations Follow: Sleep Loss as a Metabolic Disorder: * Sleep loss is a metabolic disorder | Science Signaling [https://www.science.org/doi/10.1126/scisignal.adp9358?utm_source=sfmc&utm_medium=email&utm_campaign=ScienceAdviser&utm_content=distillation&et_rid=1099815814&et_cid=5583684#sec-7] * Metabolic Disorders: Symptoms & Causes | NewYork-Presbyterian [https://www.nyp.org/digestive/weight-loss-and-metabolic-disorders/metabolic-disorders] * The Role of Astrocytes in the Central Nervous System Focused on BK Channel and Heme Oxygenase Metabolites: A Review - PMC [https://pmc.ncbi.nlm.nih.gov/articles/PMC6562853/] * Astrocytes: The Unsung Heroes of Learning and Memory - Neuroscience News [https://neurosciencenews.com/astrocytes-memory-learning-26467/] * Connecting insufficient sleep and insomnia with metabolic dysfunction - PMC [https://pmc.ncbi.nlm.nih.gov/articles/PMC9839511/] * [2301.09565] Estimating the energy requirements for long term memory formation [https://arxiv.org/abs/2301.09565] * Estimating the energy requirements for long term memory formation [https://www.biorxiv.org/content/10.1101/2023.01.16.524203v1.full.pdf] * Is plasticity of synapses the mechanism of long-term memory storage? | npj Science of Learning [https://www.nature.com/articles/s41539-019-0048-y] * UI neuroscientists identify mechanism for long term memory storage | Carver College of Medicine [https://medicine.uiowa.edu/content/ui-neuroscientists-identify-mechanism-long-term-memory-storage] * Glucose enhancement of human memory: A comprehensive research review of the glucose memory facilitation effect - ScienceDirect [https://www.sciencedirect.com/science/article/abs/pii/S014976341000148X] * Upregulated energy metabolism in the Drosophila mushroom body is the trigger for long-term memory | Nature Communications [https://www.nature.com/articles/ncomms15510] * Astrocyte-neuron lactate transport is required for long-term memory formation - PMC [https://pmc.ncbi.nlm.nih.gov/articles/PMC3073831/] * Metabolism - Wikipedia [https://en.wikipedia.org/wiki/Metabolism] Transparent Cardboard * Fully circular shapable transparent paperboard with closed-loop recyclability and marine biodegradability across shallow to deep sea * Eco-Friendly Polymers: The 2025 Shift to Biodegradable Plastics [https://plasticolors.co.za/the-rise-of-eco-friendly-polymers-navigating-the-2025-landscape-of-sustainable-plastics/] * The Advances of Plastic Sustainability: 5 Trends to Watch in 2025 [https://academy.ampcometal.com/the-advances-of-plastic-sustainability-5-trends-to-watch-in-2025] * How Long Does It Take for Plastic to Decompose? | Chariot Energy [https://chariotenergy.com/blog/how-long-until-plastic-decomposes/] * How long for biodegradable plastic to decompose? - BioBottles™ [https://biobottlesusa.com/how-long-for-biodegradable-plastic-to-decompose/] * Plastic Pollution Affects Sea Life Throughout the Ocean | The Pew Charitable Trusts [https://www.pewtrusts.org/en/research-and-analysis/articles/2018/09/24/plastic-pollution-affects-sea-life-throughout-the-ocean] * Plastic pollution in the marine environment - PMC [https://pmc.ncbi.nlm.nih.gov/articles/PMC7475234/] * Fully circular shapable transparent paperboard with closed-loop recyclability and marine biodegradability across shallow to deep sea - PMC [https://pmc.ncbi.nlm.nih.gov/articles/PMC11980830/] * Discover Paperboard: Types, Uses, And Manufacturing Process [https://custompackaginghouston.com/paperboard/] * Hazy Transparent Cellulose Nanopaper | Scientific Reports [https://www.nature.com/articles/srep41590] * Biobased Biodegradable Plastics Market Outlook, 2025 to 2035 [https://www.futuremarketinsights.com/reports/global-biobased-biodegradable-plastics-market] * 100+ Plastic in the Ocean Statistics & Facts 2025 [https://www.condorferries.co.uk/plastic-in-the-ocean-statistics] * How does plastic pollution affect marine life? | Fauna & Flora [https://www.fauna-flora.org/explained/how-does-plastic-pollution-affect-marine-life/]