This episode dives into cultural sleep patterns, the science-backed benefits and timing of naps, and how circadian rhythms and so-called "sleep pressure" affect night time sleep.

It also covers sex and age differences in sleep needs, the risks of too little or too much sleep, and practical sleep hygiene tips to improve sleep quality.

Bibliography:

Blume C, Garbazza C, Spitschan M. Effects of light on human circadian rhythms, sleep and mood. Somnologie (Berl). 2019 Sep;23(3):147-156. doi: 10.1007/s11818-019-00215-x. Epub 2019 Aug 20. PMID: 31534436; PMCID: PMC6751071.

Chen, Chun-Lin et al. “Associations among sleep quality, sleep duration, and Alzheimer's disease biomarkers: A systematic review and meta-analysis.” Alzheimer's & dementia : the journal of the Alzheimer's Association vol. 21,3 (2025): e70096. doi:10.1002/alz.70096

Hudachek, Lauren, and Erin J Wamsley. “A meta-analysis of the relation between dream content and memory consolidation.” Sleep vol. 46,12 (2023): zsad111. doi:10.1093/sleep/zsad111

Dutheil, F.; Danini, B.; Bagheri, R.; Fantini, M.L.; Pereira, B.; Moustafa, F.; Trousselard, M.; Navel, V. Effects of a Short Daytime Nap on the Cognitive Performance: A Systematic Review and Meta-Analysis. Int. J. Environ. Res. Public Health 2021, 18, 10212. https://doi.org/10.3390/ijerph181910212

Cappuccio FP, D'Elia L, Strazzullo P, Miller MA. Sleep duration and all-cause mortality: a systematic review and meta-analysis of prospective studies. Sleep. 2010 May;33(5):585-92. doi: 10.1093/sleep/33.5.585. PMID: 20469800; PMCID: PMC2864873.

Sabia, S., Fayosse, A., Dumurgier, J. et al. Association of sleep duration in middle and old age with incidence of dementia. Nat Commun 12, 2289 (2021). https://doi.org/10.1038/s41467-021-22354-2

This episode explores why sleep is SUPER important for body repair, immune function, literally cleaning your brain, and protecting you from diseases like Alzheimer's.

We get into some FUN topics like dreams: why we dream, whether there are any benefits to dreaming, and how sleep is different for different animals.

Give it a listen, and stay tuned for part two!

Bibliography:

Blume C, Garbazza C, Spitschan M. Effects of light on human circadian rhythms, sleep and mood. Somnologie (Berl). 2019 Sep;23(3):147-156. doi: 10.1007/s11818-019-00215-x. Epub 2019 Aug 20. PMID: 31534436; PMCID: PMC6751071.

Chen, Chun-Lin et al. “Associations among sleep quality, sleep duration, and Alzheimer's disease biomarkers: A systematic review and meta-analysis.” Alzheimer's & dementia : the journal of the Alzheimer's Association vol. 21,3 (2025): e70096. doi:10.1002/alz.70096

Hudachek, Lauren, and Erin J Wamsley. “A meta-analysis of the relation between dream content and memory consolidation.” Sleep vol. 46,12 (2023): zsad111. doi:10.1093/sleep/zsad111

Dutheil, F.; Danini, B.; Bagheri, R.; Fantini, M.L.; Pereira, B.; Moustafa, F.; Trousselard, M.; Navel, V. Effects of a Short Daytime Nap on the Cognitive Performance: A Systematic Review and Meta-Analysis. Int. J. Environ. Res. Public Health 2021, 18, 10212. https://doi.org/10.3390/ijerph181910212

Cappuccio FP, D'Elia L, Strazzullo P, Miller MA. Sleep duration and all-cause mortality: a systematic review and meta-analysis of prospective studies. Sleep. 2010 May;33(5):585-92. doi: 10.1093/sleep/33.5.585. PMID: 20469800; PMCID: PMC2864873.

Sabia, S., Fayosse, A., Dumurgier, J. et al. Association of sleep duration in middle and old age with incidence of dementia. Nat Commun 12, 2289 (2021). https://doi.org/10.1038/s41467-021-22354-2

In this episode, I explore the history, science, and clinical promise of psychedelics. This was actually my Master's Thesis topic so very fun episode for me!

We cover everything from how the psychedelics actually work, by acting brain (serotonin) receptors to increase neuroplasticity (make your brain more malleable), disrupt rigid brain patterns, and increase brain "entropy"... and, more importantly, why those effects may help us treat conditions such as PTSD and treatment‑resistant depression.

The episode also discusses the current clinical evidence (including a critical appraisal of its robustness), logisitcal and ethical challenges, and the importance of use within therapeutic / research settings only.

As always, find a full bibliography below:

Carhart-Harris & Goodwin (2017), “The Therapeutic Potential of Psychedelic Drugs: Past, Present, and Future,” Neuropsychopharmacology - This one is a very good foundation if you only have time to read one paper, it should be this one!!

Yaden & Griffiths (2021), “The Subjective Effects of Psychedelics Are Necessary for Their Enduring Therapeutic Effects,” ACS Pharmacology & Translational Science - This is great to read into the question of "is the trip actually necessary?"

Mitchell JM et al. MDMA-assisted therapy for severe PTSD: a randomized, double-blind, placebo-controlled Phase 3 study. Nature Medicine. 2021.

Mitchell JM et al. MDMA-assisted therapy for PTSD: results of a second Phase 3 randomized trial in a diverse cohort. Nature Medicine. 2023.

Carhart-Harris RL et al. Trial of psilocybin-assisted therapy versus escitalopram for major depressive disorder. New England Journal of Medicine. 2021.

Davis AK et al. Effects of psilocybin-assisted therapy on major depressive disorder: outcomes at 1 and 4 weeks. JAMA Psychiatry. 2020.

Raison CL et al. Psilocybin versus niacin placebo for major depressive disorder: a randomized clinical trial. JAMA Psychiatry. 2023.

Bogenschutz MP et al. Psilocybin-assisted treatment for alcohol use disorder: a randomized clinical trial. JAMA Psychiatry. 2022.

Griffiths RR et al. Psilocybin produces substantial and sustained decreases in depression and anxiety in patients with life-threatening cancer. Journal of Psychopharmacology. 2016.

Luoma JB et al. Meta-analysis of placebo-controlled trials of psychedelic-assisted therapy. Journal of Psychoactive Drugs. 2020.

Fang Y et al. Psilocybin for depressive and anxiety symptoms: systematic review and meta-analysis of randomized trials. Frontiers in Psychiatry. 2024.

Romeo B et al. Safety of psychedelic-assisted therapies: systematic review and meta-analysis. Psychiatry Research. 2024.

Hinkle JT et al. Adverse events in psychedelic-assisted therapy: a systematic review and pooled analysis. JAMA Psychiatry. 2024.

Siegel AN et al. Persistent decreases in hippocampus-default-mode connectivity following psilocybin correlate with mood improvement. Nature. 2024.

Ly C et al. Psychedelics promote structural and functional neural plasticity. Cell Reports. 2018.

Carhart-Harris RL, Friston KJ. REBUS and the anarchic brain: toward a unified model of the brain action of psychedelics. Pharmacological Reviews. 2019.

Griffiths RR et al. Psilocybin-occasioned mystical-type experience in humans: relationship to persisting positive effects. Psychopharmacology. 2019.

U.S. Food and Drug Administration. Guidance for Industry: Expedited Programs for Serious Conditions. Drugs and Biologics (Breakthrough Therapy Designation). FDA; 2014 (update).

Compass Pathways plc. Phase 3 program design of COMP360 (synthetic psilocybin) for treatment-resistant depression (TRD). Business Wire/Investor Press Release. 2024.

Johnson MW, Garcia-Romeu A, et al. Pilot study of psilocybin-facilitated smoking cessation treatment: long-term follow-up outcomes. Journal of Psychopharmacology. 2017.

In this episode of Science Savvy, I explore how memory shapes identity and human culture.

The episode covers the evolutionary origins of memory, the brain regions involved, how memories are encoded, and how therapies (including MDMA) can help heal traumatic memories.

You will also get practical tips to improve your memory!

About Science Savvy: My name is Carmen Fairley, I have a background in pharmacology and biomedical engineering, and currently work in medical advisory. Science Savvy is a podcast that makes cutting-edge research accessible, turning complex science into stories that mean something for you.

Citations / Bibliography:

Chudek, Maciej, and Joseph Henrich. “Culture-gene coevolution, norm-psychology and the emergence of human prosociality.” Trends in cognitive sciences vol. 15,5 (2011): 218-26. doi:10.1016/j.tics.2011.03.003

Brockmeier, Jens. “Memory, Narrative, and the Consequences.” Topics in cognitive science vol. 11,4 (2019): 821-824. doi:10.1111/tops.12412

Sridhar, S., et al. Cognitive neuroscience perspective on memory. PMC 2023

Markowitsch, H. J. Memory and Self–Neuroscientific Landscapes. PMC 2013

D’Argembeau, A., et al. Brains creating stories of selves: the neural basis of autobiographical reasoning. PMC 2013

Martinelli, P., et al. Neural substrates of the self‑memory system: New insights. PMC 2012

Richerson, P. J., & Boyd, R. Gene‑culture coevolution in the age of genomics. PMC 2010

Strikwerda‑Brown, C., et al. “All is not lost” – Rethinking the nature of memory and self in dementia. PMC 2019

Repetto, C., et al. The neuroscience of body memory: Recent findings and implications. PMC 2023

Dégeilh, F., et al. Neural correlates of Self and its interaction with memory in adolescence. PMC 2015

Pais‑Vieira, C., et al. The influence of self‑awareness on emotional memory. PMC 2015

In this episode of Science Savvy, I sit down with Elena Muyo, Scientific Projects & Partnerships Lead at CRIS Cancer UK, to uncover how this unique charity is rewriting the future of cancer research. From dual CAR-T trials in children with leukemia, to a first-in-class lung cancer vaccine, to pioneering treatments for devastating childhood brain tumors, CRIS Cancer is driving science that gives patients options when medicine says “there’s nothing more we can do.”

We talk about the incredible story that started it all, how CRIS selects and funds projects that others overlook, and why every pound donated has a multiplying effect on hope and discovery. If you’ve ever wondered how patient-driven science can change the course of cancer treatment, this is the episode for you.

About Science Savvy: My name is Carmen Fairley, I have a background in pharmacology and biomedical engineering, and currently work in medical advisory. Science Savvy is the podcast that makes cutting-edge research accessible, turning complex science into stories that mean something for you.

Citations / Bibliography:

National Cancer Institute. What Is CAR T-Cell Therapy? cancer.gov

Maude SL, Frey N, Shaw PA, et al. Chimeric antigen receptor T cells for sustained remissions in leukemia. New England Journal of Medicine. (also available via PMC)

Fesnak AD, June CH, Levine BL. Engineering T cells: the intersection of synthetic biology and adoptive cell therapy. Nature Reviews Cancer.

June CH, Sadelain M. Chimeric antigen receptor therapy. New England Journal of Medicine.

Newick K, Moon E, Albelda SM. CAR T cell therapy for solid tumors. Annual Review of Medicine.

Frontiers in Immunology / Frontiers in Oncology. Articles on CAR-T in solid tumors and tumor microenvironment challenges.

Cancer Research UK / CRIS Cancer Foundation. LungVax project announcement. news.cancerresearchuk.org

Elliott T (et al.). Details of neoantigen-based lung cancer vaccine design (as reported by CRUK)

BioNTech / mRNA vaccine clinical trial reports (e.g., BNT116 in lung cancer).

PMC articles / reviews on checkpoint inhibitors in lung cancer (e.g. anti‑PD‑1 / anti‑PD‑L1 therapies).

Frontiers in Immunology / Frontiers in Oncology – studies combining immunotherapy in thoracic cancers, mechanisms of resistance, tumor microenvironment.

National Cancer Institute / NIH press / Cancer Currents. CAR T trial in DMG.

Studies on ONC201 in H3K27M mutant gliomas (e.g. University of Michigan / clinical trial reports).

Reviews of prognosis and therapeutic challenges in diffuse midline glioma (e.g., clinical trial databases, Pediatric Neuro‑Oncology journals).

American Cancer Society / Cancer.org. Overview of Clinical Trial Phases.

Cancer Research UK. Explanation of how clinical trials work, purposes of phases I, II, III.

Lupus Research / NIH / NCI / adaptive trial methodology sources. Phase I/II and Phase II/III design explanations.

In this episode we talk about "having great genes", but also weird ones, ancient viral ones, and even one named after Sonic Hedgehog (look it up!). W dive into how your DNA is more like a script with a dimmer switch than a fixed destiny. From epigenetics and retroviruses to schizophrenia research, stem cells, and the pitfalls of 23andMe, we explore the science written into your genome.

Thank you to Aitana Padilla for coming on the show. Aitana is a neuroscientist in training with a deep focus on the genetics of mental health. She currently investigates how human endogenous retroviruses (remnants of ancient viral infections embedded in our DNA) may influence schizophrenia!

Further reading and references:

Human Endogenous Retroviruses as Pathogenic Factors in Schizophrenia: Slokar G, Hasler G. Front Psychiatry. 2016;6:183. doi:10.3389/fpsyt.2015.00183.

Implication of human endogenous retroviruses in schizophrenia and bipolar disorder: Ellul P, Groc L, Leboyer M. Med Sci (Paris). 2017;33(4):404-409. doi:10.1051/medsci/20173304010.

Heritability of Schizophrenia and Schizophrenia Spectrum Based on the Nationwide Danish Twin Register: Hilker R et al. Biol Psychiatry. 2018;83(6):492-498. doi:10.1016/j.biopsych.2017.08.017.

Schizophrenia as a Complex Trait: Evidence from a Meta-analysis of Twin Studies: Sullivan PF et al. Arch Gen Psychiatry. 2003;60(12):1187-1192. doi:10.1001/archpsyc.60.12.1187.

Huntington's Disease: A Clinical Review: Roos RA. Orphanet J Rare Dis. 2010;5:40. doi:10.1186/1750-1172-5-40.

The Relationship Between Cannabis Use, Schizophrenia, and Bipolar Disorder: A Genetically Informed Study: Cheng W et al. Lancet Psychiatry. 2023;10(6):441-451. doi:10.1016/S2215-0366(23)00143-8.

Induction of Pluripotent Stem Cells from Adult Human Fibroblasts by Defined Factors: Takahashi K et al. Cell. 2007;131(5):861-872. doi:10.1016/j.cell.2007.11.019.

Induction of Pluripotent Stem Cells from Mouse Embryonic and Adult Fibroblast Cultures by Defined Factors: Takahashi K, Yamanaka S. Cell. 2006;126(4):663-676. doi:10.1016/j.cell.2006.07.024.

Animal Models of CNS Disorders: McGonigle P. Biochem Pharmacol. 2014;87(1):140-149. doi:10.1016/j.bcp.2013.06.016.

Advances Toward Precision Medicine for Bipolar Disorder: Haggarty SJ et al. Mol Psychiatry. 2021;26(1):168-185. doi:10.1038/s41380-020-0831-4.

Welcome to the Genetics episode, part of Science Savvy with Carmen. In this episode, I am joined by neuroscientist and PhD researcher Aitana Padilla Requerey. Leveraging my background in pharmacology and biomedical engineering, I speak with Aitana to better understand gene expression, viral DNA, and genetic editing.

This episode covers the role of ancient viral elements embedded in our genome, how epigenetics acts like a dimmer switch on gene activity, and how genetic tools like CRISPR are changing the future of medicine. Aitana earned her Bachelor of Science in Neuroscience from UCLA, graduating with a perfect 4.0 GPA and conducting research on Multiple Sclerosis using advanced lab techniques. She went on to complete a Master of Science in Clinical Neuroscience at UCL, where she worked on mouse models to investigate molecular systems involved in antiviral responses and their relevance to diseases like Alzheimer’s. Now, as a PhD candidate, she’s investigating how ancient viruses embedded in our DNA may influence the development of schizophrenia, bridging genetics, virology, and psychiatry in her groundbreaking research.

Whether you’re curious about DNA, mental health, or how the environment shapes your biology, this episode offers clear and engaging insights grounded in real research.

Science Savvy helps you understand the systems shaping your thoughts, health, and behavior. If you're ready to explore your body and brain with a little more clarity, you're in the right place.

Further reading and references:

Bohacek, J., & Mansuy, I. M. (2015). Epigenetic inheritance of disease and disease risk. Neuropsychopharmacology, 40(1), 245–262. https://pubmed.ncbi.nlm.nih.gov/20643310/

Welcome to this Science Savvy episode on Happiness. In this episode, I explore what happiness really is from a neuroscience & evolutionary perspective, and explain why it’s a biological miracle that we feel joy at all.

I have a background in pharmacology and biomedical engineering, and in this episode I cover why dopamine gets all the hype (but shouldn’t), how gratitude rewires your brain, why you’re not supposed to be happy all the time, and what Tibetan monks can teach us about brain waves and contentment.

Science Savvy helps you understand the systems shaping your thoughts, health, and behavior. If you're ready to explore your body and brain with a little more clarity, you're in the right place.

Further reading and references:

Farhud, D. D., Malmir, M., & Khanahmadi, M. (2014). Happiness & Health: The Biological Factors – Systematic Review. Iranian Journal of Public Health, 43(11), 1468–1477. (Overview of genetic, neurochemical, hormonal, and health correlates of happiness)​

Machado, L., & Cantilino, A. (2017). A systematic review of the neural correlates of positive emotions. Brazilian Journal of Psychiatry, 39(2), 172–179. (Review finding increased left frontal and decreased right frontal activity, among other regions, during happiness)​

Tan, J. J. X., Kraus, M. W., Carpenter, N. C., & Adler, N. E. (2020). The association between objective and subjective socioeconomic status and subjective well-being: A meta-analytic review. Psychological Bulletin, 146(11), 970–1020. (Meta-analysis of 335 studies; reports an average income-happiness correlation of ~0.23)​

Killingsworth, M. A. (2021). Experienced well-being rises with income, even above $75,000 per year. Proceedings of the National Academy of Sciences, 118(4), e2016976118. (Large experience-sampling study showing no plateau in happiness up to ~$200k, though marginal gains diminish at higher incomes)​

Diener, E., & Seligman, M. E. P. (2002). Very happy people. Psychological Science, 13(1), 81–84. (Study of characteristics of extremely happy individuals – they had strong social relationships as the most notable common feature)

Fredrickson, B. L. (2001). The role of positive emotions in positive psychology: The broaden-and-build theory of positive emotions. American Psychologist, 56(3), 218–226. (Seminal theory paper proposing that positive emotions broaden cognitive-behavioral repertoires and build lasting resources)​

Coles, N. A., Larsen, J. T., & Lench, H. C. (2019). A meta-analysis of the facial feedback literature: Effects of facial feedback on emotional experience are small and variable. Psychological Bulletin, 145(6), 610–651. (Meta-analysis confirming that while facial expressions do influence feelings, the effects are modest)​

Cregg, D. R., & Cheavens, J. S. (2021). Gratitude interventions: Effective self-help? A meta-analysis of the impact on symptoms of depression and anxiety. Journal of Happiness Studies, 22(2), 413–445. (Meta-analysis of 27 studies showing gratitude exercises reliably improve well-being and reduce depressive symptoms)​

Moll, J., et al. (2006). Human fronto–mesolimbic networks guide decisions about charitable donation. Proceedings of the National Academy of Sciences, 103(42), 15623–15628. (fMRI study demonstrating that donating to charity activates the brain’s reward circuits similarly to receiving a monetary reward)​

Lutz, A., Greischar, L. L., Rawlings, N. B., Ricard, M., & Davidson, R. J. (2004). Long-term meditators self-induce high-amplitude gamma synchrony during mental practice. Proceedings of the National Academy of Sciences, 101(46), 16369–16373. (Research on Buddhist monks showing meditation can produce intense gamma wave synchrony, linked to positive emotional states)​

Helliwell, J. F., Huang, H., Wang, S., & Norton, M. (2023). World Happiness Report 2023. New York: Sustainable Development Solutions Network. (Annual report that uses Gallup data to rank countries by happiness and analyzes factors like GDP, social support, healthy life expectancy, freedom, generosity, and corruption)​

And my personal fave: worldhappiness.report

In this episode, I am joined by Dr. Katharine D'Amico, a behavioral neuroscientist and President of the The Swala Institute for Applied Neuroscience for professional communication. We explore how your brain rapidly forms perceptions, builds (or breaks) trust, and makes high-stakes decisions.

My name is Carmen, I am the host of Science Savvy. I have a background in pharmacology and biomedical engineering. Science Savvy podcast is all about breaking down the extraordinary science behind everyday life.

In this episode, Dr. D'Amico shares her insights from mentoring over 900 startups and researching how trust and emotion shape behavior in professional environments. This episode covers why first impressions are sticky, how oxytocin builds trust and lowers stress, what role emotions really play in strategic decisions, and how to rewire your habits to make better choices. Whether you're curious about brain chemistry, leadership, mental health, or simply how to make smarter decisions, this episode offers clear and engaging insights grounded in real research.

Also, the cover at the beginning of the episode is from my band! Comment if you recognise it ;)

Further reading and references:

In this episode, I am joined by Dr. Katharine D'Amico, a behavioral neuroscientist and President of the The Swala Institute for Applied Neuroscience for professional communication. We explore how your brain rapidly forms perceptions, builds (or breaks) trust, and makes high-stakes decisions, often without you even realizing it. With my background in pharmacology and biomedical engineering, I talk to Dr. D'Amico about break down the science behind decision-making, emotional bias, and neurochemistry, and unpack how these processes show up in leadership, relationships, and daily life.

Dr. D'Amico shares her insights from mentoring over 900 startups and researching how trust and emotion shape behavior in professional environments. This episode covers why first impressions are sticky, how oxytocin builds trust and lowers stress, what role emotions really play in strategic decisions, and how to rewire your habits to make better choices. Whether you're curious about brain chemistry, leadership, mental health, or simply how to make smarter decisions, this episode offers clear and engaging insights grounded in real research.

Science Savvy helps you understand the systems shaping your thoughts, health, and behavior. If you're ready to explore your body and brain with a little more clarity, you're in the right place.

Further reading and references:

Willis, J., & Todorov, A. (2006). First impressions: Making up your mind after a 100-ms exposure to a face. Psychological Science, 17(7), 592–598. https://doi.org/10.1111/j.1467-9280.2006.01750.x

Todorov, A., Mende-Siedlecki, P., & Dotsch, R. (2013). Social judgments from faces. Current Opinion in Neurobiology, 23(3), 373–380. https://doi.org/10.1016/j.conb.2012.12.010

Kosfeld, M., Heinrichs, M., Zak, P. J., Fischbacher, U., & Fehr, E. (2005). Oxytocin increases trust in humans. Nature, 435(7042), 673–676. https://doi.org/10.1038/nature03701

Baumgartner, T., Heinrichs, M., Vonlanthen, A., Fischbacher, U., & Fehr, E. (2008). Oxytocin shapes the neural circuitry of trust and trust adaptation in humans. Neuron, 58(4), 639–650. https://doi.org/10.1016/j.neuron.2008.04.009

Crum, A. J., Salovey, P., & Achor, S. (2013). Rethinking stress: The role of mindsets in determining the stress response. Journal of Personality and Social Psychology, 104(4), 716–733. https://doi.org/10.1037/a0031201

Taylor, S. E. (2006). Tend and befriend: Biobehavioral bases of affiliation under stress. Current Directions in Psychological Science, 15(6), 273–277. https://doi.org/10.1111/j.1467-8721.2006.00451.x

Bechara, A., Damasio, A. R., Damasio, H., & Anderson, S. W. (1994). Insensitivity to future consequences following damage to human prefrontal cortex. Cognition, 50(1–3), 7–15. https://doi.org/10.1016/0010-0277(94)90018-3