You know your year won't be smooth. So why plan like it will be?

In this episode, I break down my 2026 planning strategy - not rigid annual goals, but quarterly focus that adapts to reality. Drawing from competitive powerlifting training, I share why backward planning works, how to maintain agency when life gets chaotic, and why 90-day sprints beat 12-month marathons.

What You'll Learn:

1. Why structure creates agency (not rigidity) and the neuroscience of locus of control
2. The powerlifting method: backward planning from specific outcomes
3. Where to focus vs. where to allow variety - and why this matters for your brain
4. Why quarterly reassessment beats rigid annual planning
5. My Q1 2026 focus: Political voice acting and the strategy behind it
6. How to choose YOUR Q1 focus (with examples)

Free Download: Quarterly Focus Planner

Research Cited: Amar, I.B., et al. (2023). The relationship between locus of control and pre-competitive anxiety. Frontiers in Psychology. https://doi.org/10.3389/fpsyg.2023.1227571

Episode Callbacks: Episodes 5 (Decision Fatigue), 6 (Dopamine), 7 (Rewiring for Resilience)

Your Q1 Challenge: Before January 15, pick ONE concrete, measurable focus for your Q1. Work backward to weekly actions. Execute for 90 days. Reassess for Q2.

Contact: marco@thecognitiveperformer.com

Copyright 2026 Marco Rigazio

Why do we stay in patterns that hurt us? Why do we return to familiar anger, destructive relationships, or self-defeating habits even when we logically know better? In this episode, we explore the neuroscience of why the brain mistakes familiarity for safety - and what it takes to actually change.

In This Episode:

• Why "knowing better" doesn't equal "doing better"
• The two minds competing inside your brain (and which one usually wins)
• How your hippocampus keeps you stuck in the familiar
• The aversion amplifier: why change feels dangerous even when it's good
• Five science-backed conditions for creating lasting change

SOURCES REFERENCED:

Brain Systems & Memory:

• Dual hippocampal memory systems (associative vs. predictive coding) - optogenetic study in rats demonstrating separate memory pathways for familiarity and navigation

Default Mode Network:

• DMN activation patterns in depression and rumination - increased self-referential processing maintains negative narratives

Aversion & Threat Processing:

• Interpeduncular nucleus (IPN) circuit amplifies aversive experiences - isolated brainstem pathway that intensifies discomfort without triggering general anxiety

Cognitive Flexibility:

• Brain signal variability correlates with cognitive flexibility - higher variability in inferior frontal junction predicts better task-switching ability

Model Arbitration:

• Amygdala's role in arbitrating between habit-based and goal-directed learning systems

Quote:

• Scott Galloway: "It's very difficult to read the label from inside the bottle"

Your gut is talking — and your brain is listening. Discover how diet, microbiota, and even fasting reshape your brain chemistry, mood, and cognition in this deep dive into the gut-brain connection.

Your gut is talking to your brain — and your brain is listening. In this episode of The Cognitive Performer, we explore the gut-brain axis — the communication highway connecting your digestive system and your mind. Discover how trillions of microorganisms influence your mood, focus, memory, and long-term brain health. We’ll look at how diet shapes your microbiome, why certain bacteria can act like microscopic pharmacists, and what dietary patterns best protect cognitive function. From the serotonin-shaping power of Roseburia intestinalis to the fasting-linked boost in microglial cleanup, this episode unpacks the real neuroscience behind “gut feelings.”

• Roughly 90 % of the vagus-nerve signals run from gut → brain, not the other way around.
• The gut microbiome produces neurotransmitters such as serotonin, dopamine, and GABA that directly influence mood and cognition.
• Stress diverts tryptophan from serotonin production toward inflammation — but beneficial bacteria can reverse that shift.
• Mediterranean, DASH, and MIND diets consistently support brain health by nourishing diverse gut bacteria.
• Alternate-day fasting reshapes gut microbes and improves microglial function, translating into measurable cognitive gains.
• Building cognitive reserve through learning, social connection, movement, and sleep can cut dementia risk nearly in half.

1. Qu S et al. (2024). Gut microbiota modulates neurotransmitter and gut-brain signaling. Microbiological Research, 287.
2. Zhou M. F. et al. (2023). Microbiome and the kynurenine metabolic pathway in depression. Microbiome, 11.
3. Gong Y et al. (2025). Healthy dietary patterns and cognitive performance. J. Prev. Alzheimer’s Dis., 12.
4. Mela V et al. (2025). Microbiota fasting-related changes ameliorate cognitive decline in obesity. Gut.
5. Ward N A et al. (2023). PROMED-EX Randomised Controlled Trial. BMJ Open, 13.
6. Bekdash R A (2024). Epigenetics, Nutrition, and the Brain. Int. J. Mol. Sci., 25.
7. Margolis K G et al. (2021). Microbiota-gut-brain axis modulation of enteric and central nervous system function. Gastroenterology, 160.
8. Cryan J F et al. (2021). Diet, microbiota, and host behavior — narrative review. Adv. Nutrition.

For more neuroscience-backed insights on performance, mindset, and mental health, subscribe to The Cognitive Performer Newsletter at thecognitiveperformer.com.

Think you're stuck with an anxious, stressed brain? Think again. In this episode of The Cognitive Performer, Marco explores the neuroscience of fear extinction - your brain's natural ability to unlearn stress responses and build resilience instead. Discover why stress literally rewires your neural circuits, how fear conditioning keeps you stuck in anxiety loops, and the specific, science-backed techniques you can use to intentionally reshape your brain's stress response.

What You'll Learn:

• The difference between classical and operant conditioning (and why fear responses use the classical type)
• How chronic stress flattens your cortisol rhythm and damages neural connections
• Why your amygdala hijacks your prefrontal cortex during stress responses
• The three-step process of fear extinction and how it creates competing memories
• Why cyclic sighing outperforms mindfulness and box breathing for nervous system regulation
• How sleep actively rewires your brain through synaptic homeostasis
• Practical tools for building antifragility - getting stronger from stress instead of just surviving it

Key Topics:

Fear extinction, neuroplasticity, stress response, amygdala function, prefrontal cortex, cortisol regulation, classical conditioning, synaptic depression, parasympathetic activation, brain network connectivity, cognitive flexibility, antifragility

Practical Techniques Covered:

• 90-second cyclic sighing protocol for nervous system reset
• Mindfulness practices that break rumination loops
• Movement strategies for neuroplasticity and BDNF production
• Sleep optimization for emotional memory processing
• Building safe exposure routines for stress triggers

Perfect for: Voice actors, performers, creatives, anyone dealing with performance anxiety, stress management, or wanting to understand how to work with their brain instead of against it.

Research-Backed: All techniques discussed are supported by recent neuroscience studies from 2021-2025, with specific focus on fear extinction mechanisms, large-scale brain network changes, and evidence-based interventions for stress resilience.

Episode Length: 20 minutes

Connect: Have questions about brain rewiring or topics for future episodes? Email marco@thecognitiveperformer.com

#NeurosciencePodcast #FearExtinction #StressManagement #Neuroplasticity #PerformanceAnxiety #BrainScience #VoiceActing #MentalPerformance #ResilienceTraining #CognitiveBehavioral

Fear Extinction

• Bergstrom, H. C., & Maren, S. (2024). Pharmacological stimulation of infralimbic cortex after fear conditioning facilitates subsequent fear extinction. Neuropsychopharmacology.
• Author(s). (2021). Rat models for low and high adaptive response to exercise differ for stress-related memory and anxiety. Physiological Reports.

Skill Learning & Mental Rehearsal

• Demaison, C., et al. (2022). Mental practice modulates functional connectivity between the cerebellum and the primary motor cortex. iScience.
• Xie, K., et al. (2022). Motor learning selectively strengthens cortical and striatal synapses of motor engram neurons. Nature Neuroscience.

Mindfulness

• Brechmann, A., et al. (2022). Mindfulness meditation increases default mode, salience, and central executive network connectivity. Scientific Reports.
• Rogerson, A., et al. (2023). Mindfulness training changes brain dynamics during...

We’ve all heard it: dopamine is the “pleasure molecule.” Catchy, sure. But wrong. In this episode of The Cognitive Performer, Marco Rigazio unpacks the myths around dopamine and explores its real role in the brain. Far from being just about “feeling good,” dopamine is a regulator—shaping focus, working memory, and even intelligence. Along the way, you’ll discover what happens when dopamine falls out of balance (ADHD, addiction, burnout, anhedonia) and why motivation isn’t just about willpower, but about your brain’s state of readiness.

Copyright 2026 Marco Rigazio

• Molecular Imaging of Central Dopamine in Obesity: A Qualitative Review across Substrates and Radiotracers - PMC
• Age-dependent effects of protein restriction on dopamine release - PMC
• The Potential Role of Dopamine Pathways in the Pathophysiology of Depression: Current Advances and Future Aspects - PubMed
• The tonic/phasic model of dopamine system regulation: its relevance for understanding how stimulant abuse can alter basal ganglia function - PubMed
• The tonic/phasic model of dopamine system regulation and its implications for understanding alcohol and psychostimulant craving - PubMed
• Dopamine D2/D3 receptor availability and working memory in stimulant use disorder
• Neurobiology of Schizophrenia: A Comprehensive Review - PMC
• White-Matter Integrity and Working Memory: Links to Aging and Dopamine-Related Genes - PMC
• A multi-faceted role of dual-state dopamine signaling in working memory, attentional control, and intelligence - PMC
• Dopamine-related polymorphisms and Affective Working Memory in aging - PubMed
• Effects of Caffeine Consumption on Attention Deficit Hyperactivity Disorder (ADHD) Treatment: A Systematic Review of Animal Studies - PMC
• Adult Attention-Deficit/Hyperactivity Disorder: a Narrative Review of Biological Mechanisms, Treatments, and Outcomes - PubMed
• Effects of physical exercise on children with attention deficit hyperactivity disorder - PMC
• The Cognitive-Enhancing Outcomes of Caffeine and L-theanine: A Systematic Review - PMC
• The Effects of Drugs used for the Treatment of Attention Deficit Hyperactivity Disorder (ADHD) on Pregnancy Outcome and Breast-feeding: A Critical Review - PMC
• Dezocine modulates the reinstatement of conditioned place preference in morphine-dependent rats via the dopamine reward circuitry - PMC
• From Reward to Anhedonia-Dopamine Function in the Global Mental Health Context - PMC
• Reward, motivation and brain imaging in human healthy participants – A narrative review - PMC
• Dopamine synthesis and transport:...

Ever record take after take and still feel unsure which one was right?

It might not be a creative block. It could be decision fatigue.

In this episode of The Cognitive Performer, we break down what really happens when your brain gets overloaded — and how it quietly shapes the choices you make during creative work.

You’ll learn:

• How small, invisible decisions stack up during a session
• What fatigue does to your planning, flexibility, and creative flow
• Why defaulting to “what usually works” isn’t always a good thing
• How to spot the signs of mental drain before it tanks your performance
• Simple science-backed ways to protect your energy and output

Subscribe to the newsletter for bonus content, behind-the-scenes extras, and a free glossary of neuroscience terms:

👉https://thecognitiveperformer.com

Got a question you’d like answered on the show?

Send it my way: marco@thecognitiveperformer.com

Thanks for listening — and don’t miss next month’s episode on dopamine: the buzzword, the brain chemical, and the reality behind the hype.

In this special Q&A episode, Marco answers fascinating questions from fellow voice actors about the brain and performance. Discover why people think so differently (it's actual brain wiring, not just personality), what dreams really do for your brain, and the surprising science behind "manifestation." Plus: where creativity actually comes from, what happens in your brain during those amazing "aha moments," and why exercise might be the single best thing you can do for brain health.

Topics covered: Analytical vs. holistic thinking • Dream science • Positive/negative thinking patterns • Brain aging and adaptation • The neuroscience of creativity • "Eureka moment" brain chemistry • Exercise effects on the brain

Questions from: Norm Izard (vocalnorm.com) • Monique Mosher • Erin Cox

Have a question about the brain and performance? Send a voice recording to marco@thecognitiveperformer.com

The Cognitive Performer explores the fascinating intersection of neuroscience and human performance.

• Physical Activity Lowers Brain Disease Risk - Neuroscience News
• Exercise Increases Brain Size - Neuroscience News
• Exercise-Related Physical Activity Relates to Brain Volumes in 10,125 Individuals
• Differences in psychologists’ cognitive traits are associated with scientific divides | Nature Human Behaviour
• Frontiers | Analytic and Holistic Thinkers: Differences in the Dynamics of Heart Rate Complexity When Solving a Cognitive Task in Field-Dependent and Field-Independent Conditions
• The 'middle-aging' brain
• Frontiers | Horizons in Human Aging Neuroscience: From Normal Neural Aging to Mental (Fr)Agility
• Brain-wide cell-type-specific transcriptomic signatures of healthy aging in mice
• Repetitive negative thinking is associated with amyloid, tau, and cognitive decline
• Dreaming conundrum
• Memory updating in dreams
• Unlocking Dreams and Dreamless Sleep: Machine Learning Classification With Optimal EEG Channels

Copyright 2026 Marco Rigazio

Imposter syndrome, a pervasive psychological phenomenon, is the focal point of our discourse today. We delve into the intricate interplay between the mind and body as we explore this condition that afflicts many, particularly within creative professions. By elucidating the underlying neuroscience, we aim to demystify the experiences associated with imposter syndrome, ultimately equipping our listeners with empirically supported strategies to manage its effects. Throughout this episode, we will examine how these feelings manifest, their neurological triggers, and the correlation with maladaptive perfectionism. As we navigate through this complex landscape, we shall also highlight effective interventions derived from contemporary research, thereby fostering a deeper understanding of this common yet often misunderstood experience.

• Siddiqui, K., et al. (2024). Educational interventions for imposter phenomenon: a scoping review.
• Ogunyemi, D., et al. (2022). Improving wellness: defeating impostor syndrome in medical education using an interactive reflective workshop.
• Feehan, K., et al. (2025). Mindfulness predicts impostorism in trainee psychologists in professional programs.
• Pákozdy, C., et al. (2024). The imposter phenomenon and its relationship with self-efficacy, perfectionism and happiness in university students.
• Bagheri Sheykhangafshe, F., et al. (2024). The efficacy of cognitive behavioral therapy on mental health, self-esteem and emotion regulation of medical students with imposter syndrome.
• Hutchins, H. M., & Flores, J. (2021). Don't believe everything you think: applying a cognitive processing therapy intervention to disrupting imposter phenomenon.
• Para, E., et al. (2024). Interventions addressing the impostor phenomenon: a scoping review.
• Chrousos, G. P., Mentis, A. A., & Dardiotis, E. (2020). Focusing on the neuro-psycho-biological and evolutionary underpinnings of the imposter syndrome
• Bravata, D. M., et al. (2020). Prevalence, predictors, and treatment of impostor syndrome: a systematic review.

Copyright 2026 Marco Rigazio