In this episode, Hannah and Amy kick off a two-part series on foundational routines, the things we do in daily life that quietly support everything else, including our executive function, our mood, and our ability to show up as the people we want to be. This is part one, covering sleep and movement. Part two, covering nutrition and social connection, drops next week.
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Before they dive in, Hannah and Amy are clear about what this episode is not: it is not a lecture, it is not a list of shoulds, and it is definitely not about perfection. The goal is simply to share some of the science, offer a few ideas, and invite listeners to think about which of these foundations might deserve a little more love and attention.
On sleep, Amy walks through why the brain needs it so much more than we tend to give it credit for, including what happens to the prefrontal cortex and emotional regulation when we are running on too little, and why we are often worse off than we realize. Hannah adds the ADHD angle and the hormonal piece that many women do not know about until it is already affecting them. On movement, Hannah digs into a wealth of research showing that almost any amount of regular movement has real cognitive and happiness benefits, that frequency matters more than intensity, and that exercising with other people makes the whole thing significantly more powerful. The episode closes with an invitation to ask one simple question: what would this look like if it were fun?
In this episode: why the brain is active during sleep, the ADHD and sleep connection, hormonal changes and sleep disruption, the minimum effective dose of movement, why frequency beats intensity, the cognitive benefits of getting outside, moving in community, interoception and executive function, the default mode network, and why you absolutely do not need to run a marathon.
BOOKS MENTIONED IN THE EPISODE
The Joy of Movement by Kelly McGonigal — Hannah references this extensively in the movement section. McGonigal makes the case that movement does not have to be a slog and covers the profound benefits of moving outdoors and in community. She also discusses the Hadza tribe of Tanzania, studied by Herman Pontzer, whose high levels of physical activity correlated with uncommonly low rates of anxiety and depression. (Note: Hannah mentions she has not read it cover to cover yet but did a deep dive on the content.)
The Upside of Stress by Kelly McGonigal — Referenced briefly as the subject of an earlier episode. McGonigal's work on reframing stress connects naturally to her work on movement.
Spark: The Revolutionary New Science of Exercise and the Brain by John J. Ratey — Amy recommends this one from memory as a compelling read on the mind-body connection, full of case studies including research on a school district that incorporated exercise and saw lasting cognitive benefits in children.
Say Good Night to Insomnia by Gregg D. Jacobs — Based on a Harvard Medical School program using cognitive behavioral therapy for insomnia, known as CBT-I, which is currently the gold standard treatment for chronic insomnia and is recommended before medication. A practical and research-backed resource for listeners who specifically struggle with falling or staying asleep.
RESEARCH MENTIONED IN THE EPISODE
Laura Barca (2024) — Hannah references a recent meta-analysis by Barca that summarizes the broad cognitive and emotional benefits of movement, including its effects on interoception, executive function connectivity, self-awareness, and emotion regulation.
Zhang and Chen (2018) — A review of 23 studies drawn from over 1,500 candidates, all reporting positive associations between physical activity and happiness. Key finding: as little as 10 minutes a day or one session per week of physical activity can make a meaningful difference.
Scullin and Bliwise (2015) — Amy references this research showing that a consistent wake time is one of the most impactful single changes you can make for sleep quality, often more achievable than trying to fall asleep earlier.
Killgore (2010), a review published in Progress in Brain Research: Amy refers to this research that found that sleep loss impairs not just cognitive performance but emotional regulation, moral reasoning, risk assessment, and social judgment. In other words, sleep does not just affect how well you think. It affects who you are in your relationships and how you make decisions about your life.
MOVEMENT IDEAS FROM THE EPISODE
Hannah mentions she will include a list in the show notes. Here it is:
Hiking, pickleball, walking around your neighborhood, yoga, chair yoga, cleaning, dance, stretching, playing games at an arcade, gardening, folding laundry, walking a dog, walking with a friend, a workplace lunch walk, walking club, Hiking with Hounds at your local animal rescue, a Saturday morning fitness class, getting outside for 10 minutes in the morning, pickleball, walking around a parking lot while you wait for someone whose brownies took longer than expected.
The guiding question: what would this look like if it were fun?
A NOTE ON PART TWO
Nutrition and social connection are coming next week. Hannah and Amy will cover the science behind both, why they matter for executive function and happiness, and what small experiments you might try.
CONNECT WITH US
Have something that works for you around sleep or movement? Hannah and Amy would love to hear it. Email [email protected], 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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