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The Neuroscience of Better Events: Micro-Movement and Meals with Michael Donovan, PhD
Michael Donovan, PhD joins Return on Wellness to map out brain-friendly event design: micro-movement, smart meals, mindful downshifts, and simple ways to read the room.
Guest: Michael Donovan, PhD
Guest link: https://www.linkedin.com/in/michael-donovan-ph-d-20a6297/
In this episode we translate nutritional neurophysiology into practical event design. You’ll hear how brief arousal spikes paired with guided downshifts prime attention; why micro-movement beats marathon sessions; how to plan meals that keep energy steady; and how social health structures multiply learning. We also cover right-sized ways to gauge attention and mood without intrusive tech.
Highlights
Mindfulness: quick arousal, deliberate calm to lock in content
Movement: 60–90 second bursts placed where attention dips
Meals: protein-forward, fiber-smart plates to avoid afternoon crashes
Meaning: low-stakes connection moments that reduce anxiety and prime memory
Measurement: simple pulse checks and room tweaks that actually guide design
Chapters00:00 Intro + Caesars Wellness menu mention. 01:00 Meet Michael Donovan, PhD: field and research setup. 02:00 From athlete to scientist; “fit span” explained. 05:00 Lab → NIH → wearables: why raw data isn’t action. 10:00 The brain on movement: framing the core question. 16:00 How to gauge intensity in a room: RPE and “talk test.” 18:00 BDNF, attention, and anti-sedentary basics. 19:00 Low-sweat movement ideas you can do in conference attire. 22:00 Why cooling down matters after intensity; don’t sprint into a session. 24:00 Sympathetic vs parasympathetic: where learning actually happens. 25:00 Zone 4–5 spikes, hippocampus, then ramp down before you learn. 27:00 Breath as the fast lever to shift state; how to ramp down. 29:00 Focused cooldown beats doom-scroll stretching. 34:00 Day design: sprinkle short walks; stand early; plan to move. 35:00 The post-meal dip: lighter meals, “earn your carbs,” stay alert. 41:00 Social health x movement: walk-and-talks for learning and connection. 54:00 Attention spans, talk length, and what to actually measure. 56:00 Measuring engagement: surveys and “ethical facial analysis.” 1:07:00 Inclusion tips: accredited leaders, equipment-free sessions, shoe swap hack. 1:13:00 Where to find Dr. Michael Donovan + show plug. 1:14:00 End screen promo.
ResourcesFor integrating the Four Pillars (Mindfulness, Movement, Meals, Meaning) into your next program, connect with David T Stevens: https://www.linkedin.com/in/davidtstevens
CreditsHost: Return on WellnessGuest: Michael Donovan, PhDCategory: Business • Health & FitnessExplicit: No
Advisory This podcast is for educational purposes and does not constitute medical advice.
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By Olympian MeetingMichael Donovan, PhD joins Return on Wellness to map out brain-friendly event design: micro-movement, smart meals, mindful downshifts, and simple ways to read the room.
Guest: Michael Donovan, PhD
Guest link: https://www.linkedin.com/in/michael-donovan-ph-d-20a6297/
In this episode we translate nutritional neurophysiology into practical event design. You’ll hear how brief arousal spikes paired with guided downshifts prime attention; why micro-movement beats marathon sessions; how to plan meals that keep energy steady; and how social health structures multiply learning. We also cover right-sized ways to gauge attention and mood without intrusive tech.
Highlights
Mindfulness: quick arousal, deliberate calm to lock in content
Movement: 60–90 second bursts placed where attention dips
Meals: protein-forward, fiber-smart plates to avoid afternoon crashes
Meaning: low-stakes connection moments that reduce anxiety and prime memory
Measurement: simple pulse checks and room tweaks that actually guide design
Chapters00:00 Intro + Caesars Wellness menu mention. 01:00 Meet Michael Donovan, PhD: field and research setup. 02:00 From athlete to scientist; “fit span” explained. 05:00 Lab → NIH → wearables: why raw data isn’t action. 10:00 The brain on movement: framing the core question. 16:00 How to gauge intensity in a room: RPE and “talk test.” 18:00 BDNF, attention, and anti-sedentary basics. 19:00 Low-sweat movement ideas you can do in conference attire. 22:00 Why cooling down matters after intensity; don’t sprint into a session. 24:00 Sympathetic vs parasympathetic: where learning actually happens. 25:00 Zone 4–5 spikes, hippocampus, then ramp down before you learn. 27:00 Breath as the fast lever to shift state; how to ramp down. 29:00 Focused cooldown beats doom-scroll stretching. 34:00 Day design: sprinkle short walks; stand early; plan to move. 35:00 The post-meal dip: lighter meals, “earn your carbs,” stay alert. 41:00 Social health x movement: walk-and-talks for learning and connection. 54:00 Attention spans, talk length, and what to actually measure. 56:00 Measuring engagement: surveys and “ethical facial analysis.” 1:07:00 Inclusion tips: accredited leaders, equipment-free sessions, shoe swap hack. 1:13:00 Where to find Dr. Michael Donovan + show plug. 1:14:00 End screen promo.
ResourcesFor integrating the Four Pillars (Mindfulness, Movement, Meals, Meaning) into your next program, connect with David T Stevens: https://www.linkedin.com/in/davidtstevens
CreditsHost: Return on WellnessGuest: Michael Donovan, PhDCategory: Business • Health & FitnessExplicit: No
Advisory This podcast is for educational purposes and does not constitute medical advice.