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Welcome to the inaugural issue of my monthly science digest!

I'm Steve Magness and I am a science nerd. Which makes me your perfect host.

The goal of this newsletter is simple; bring the latest science right to your inbox in an easily digestible and impactful manner. We aren't going to get lost in the weeds, but instead look at what the research says, why it's important, and what it means for you in your life!
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We'll cover everything from athletic performance to workplace productivity to resilience to living a happy, healthy life. Consider this your one stop shop for the latest insights and breakthroughs driven by the scientific community.
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Let's get started!

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​Stress Shuts Down Thinking​

What they found: Our Pre-Frontal Cortex is our 'mental sketchpad.' It's where much or out thinking and planning takes place. It also helps to keep our threat detecting areas of the brain in line. It sends the message "Hey, I know you are nervous for this race, but it's not life or death, so relax." Unfortunately, as outlined in this paper, as stress rises, our PFC gets shut down. When it goes offline, we default to our more habitual, quick reacting systems. We just try to survive in the short-term, forget about future consequences.

So what? While we're still in the early days of understanding this interplay between stress and our PFC, a few key insights translate to our everyday life. Uncontrollable stress impacts our PFC much more than controllable stress. Having a sense of control is vital, even if it's control over something quite small (i.e. a routine before a competition). In addition, activities like mindfulness or stress inoculation can bolster your PFC, and turn down the alarm. Train the brain! That's what Do Hard Things was written for!

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​Outrage Drives the Internet ​

What they found: A new study found that negativity drives consumption. In a randomized controlled trial, they found that for each additional negative word in the headline, click rates went up by 2.3%.

So what? This is the latest study to show us what many assume: the internet rewards and incentivizes outrage.

What to do societally is a tough question. But individuality what this means is to set up guardrails for your self. It's easy to fall down an outrage rabbit hole. Our brains are primed for it. It's easy to dunk on someone on Twitter, or, as research shows, to vote for someone simply because they made us feel like the world was scary. Resist the urge. Limit consumption of news or social media that thrives on outrage. Follow and reward those who do things the right way.

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​Stop Seeing Competition as Zero-Sum​

What they found: Hierarchies are part of being human. We seek out status. But this can be done in a good and productive way, or in a destructive, harmful manner. Researchers found that our mindsets and beliefs about hierarchies impact which way we go. In a study of over 3,000 individuals, when we believe that status is zero-sum (i.e. Someone has to lose in order for me to gain), we're more likely to adopt dominance based strategies to rise through the ranks. We use fear and intimidation to gain status, instead of respect and admiration.

So what? Our beliefs matter! The story we tell ourselves on how to achieve success influences our actions. There are very few competitions in life that are truly zero-sum, and most occur in sports or war (i.e. someone has to lose in order for me to win). Most of life is not like that. Lose the zero-sum approach. And be wary of bosses or leaders who mistake working in the office to sell better widgets for being at war.

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​Want to improve performance? Get a Spotter.​

What they found: In weight lifting, we often have a spotter who makes sure that if fatigue overwhelms us, the heavy bar doesn't drop on our chest or injure us. A spotter is for protection. But in this study on bench pressing to failure, researchers found that the mere presecense of a spotter increased the number of reps an athlete could do before hitting failure by 4 and a half! In other words, a spotter improves performance.

So what? We never reach out performance limits. Our brain shuts us down, protecting us, before we go over the edge. In this case, a spotter allows us to get closer. Why? They provide security. If you were lifting alone, you rack the weight before you get close to failure because you don't want to be stuck with a bar you can't life. A spotter allows you to keep pushing. I believe the same applies outside of life. If we have a sense of security and support, we're more likely to take appropriate risks, to get closer to our potential. Think about creating a spotter for life.

​Want to be more ethical? Have photos of your family on your desk.​

What they found: Decorating your desk might seem inconsequential or even lame, but it impacts everything from your productivity to your ethics! In this study, they found a negative relationship between having photos of loved ones on your desk and financial transgressions in the workplace. In other words, people were less likely to be unethical when their daughter, dad, or best-friend was staring back at them, reminding them of who and what is truly important.

So what? Our environment invites action. It serves as a reminder of who we are and what's important. This is another piece of evidence that shows that the symbols around us nudge us toward or away from different behaviors. It's why other research shows that walking through first class when we are boarding a plane makes people more likely to experience air rage. First-class serves as a reminder of social-status inequities. Set up your environment to nudge you in ethical, productive ways. In this case, that means pictures of loved ones in your view. In other situations, it could be slogans or reminders for why you do what you do. Or, as many marathoners do, names of friends or family members written on their hand, to help them get through the tough miles!

​Hop in the Sauna to Improve Your Endurance​

What they found: In this study, researchers had athletes sit in a sauna for 30 minutes post workout for 3 weeks. They found a significant improvement in performance (equivalent to about 1.9% boost in a time trial). Now, it's important to note this was a very small n (6 athletes). But most interestingly, is that the athletes saw an increase in plasma volume and red cell volumes. The former which correlated to the performance improvement.

So what? Saunas aren't going to be a cure-all. But they do provide an environmental stressor that can shift, or even enhance adaptations. I'll let you all in on a secret, I've used the post-workout sauna to enhance adaptations with a few elite runners for nearly a decade. It's another way to enhance or shift a stimulus, to further adaptation. Thus, why post-workout offers some unique benefits. It's a small thing, but if you are trying to maximize performance, it's worth giving it a try. Just don't overdo it!

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That's it for this month. I read way too much research. It's what inspires much of my writing. Consider this your one stop shop for interesting studies, with an aim at showing how they impact your life.
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As this is a new endeavor, I'm sure it will evolve and change as I figure out what works. Feel free to send me suggestions or questions so that I can make sure I'm delivering high quality, impactful content. And if you think others would enjoy this content, forward this email along to them!

All the best,

​Steve​

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