Decision fatigue is real—and fixable. In this episode, neuroscientist Dr. Shawn Watson and Biotech CMO Michelle O’Brien sit down with Dr. Miina Öhman (MD, PhD, DipIBLM) to unpack the Six Pillars of Lifestyle Medicine—nutrition, physical activity, sleep, social connection, stress management, and avoiding risky substances—and show how daily, conscious choices across these pillars reduce cognitive overload, sharpen decision-making, and build lasting brain resilience.

If you’re a leader, athlete, parent, student, creator, or anyone who wants more focus, mental clarity, and energy, this is a practical, science-backed roadmap you can start using today.

What you’ll learn

• The Six Pillars, explained—and how each pillar directly supports cognitive function and decision quality
  
• Why social isolation can be as harmful as smoking—and how quality connections protect your brain
  
• How chronic stress hijacks physiology (not just psychology) and what to do about it
  
• The surprising power of sleep (hello, glymphatic “brain wash”) to reduce brain fog
  
• Why exercise can rival medication for mood and metabolic health
  
• How small, consistent actions create a virtuous cycle across all pillars
  
• Alcohol, addiction, and “acceptable” habits—what the evidence actually says
  
• The emerging “7th pillar”: nature connection for mood, immunity, and stress recovery
  

Time stamps

00:00 Introduction 

01:15 Exploring the Six Pillars of Lifestyle Medicine

02:11 The Importance of Social Connections

06:54 The Role of Lifestyle in Chronic Diseases

11:00 Understanding Stress and Its Effects on Health

14:19 The Addiction to Busy Lifestyles

19:00 The Role of Purpose and Meaning in Health

21:51 Challenges in Implementing Lifestyle Changes

27:45 Group Patient Engagement in Healthcare

28:21 The Science of Exercise and Mental Health

29:45 Building Resilience Through Lifestyle Choices

32:11 Preventing Disease with Nutrition and Lifestyle

33:30 Identifying Inflammation in the Body

37:04 The Connection Between Inflammation and Brain Health

38:27 Utilizing the Six Pillars of Health

42:25 The Impact of Alcohol on Health

43:40 Nature Connection as a Seventh Pillar

47:46 The Power of Mindset and Placebo Effect

Key takeaways

• The six pillars: nutrition, exercise, sleep, social connection, stress management, avoid risky substances
  
• Isolation ≈ 15 cigarettes/day in health impact; quality > quantity of relationships
  
• Up to 80% of chronic disease is preventable with lifestyle changes
  
• Exercise can be as effective as some medications for depression and hypertension
  
• Sleep restores the brain via the glymphatic system
  
• Belief and purpose (vertical connection) improve outcomes; nature helps lower cortisol and inflammation
  

About our guest

Dr. Miina Öhman, MD, PhD, DipIBLM — Lifestyle Medicine Physician, Scientist, President, Advisor, Nature Enthusiast, Yoga Teacher
 LinkedIn: https://www.linkedin.com/in/miina-ohman/ Clinic: https://www.karelia.health/

Decisions That Count helps you master the science of decision-making to overcome decision fatigue and reach peak performance.

Hosts:

Dr. Shawn Watson – Neuroscientist & Founder Michelle O’Brien – Marketer, Mum, Marathon Runner👇 Let’s Continue the Conversation What resonated most with you? Have you experienced decision fatigue in your role? Drop your thoughts in the comments and let us know how you manage high-pressure choices.

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