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<v Speaker 1>Imagine the place where you can escape for a day,

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<v Speaker 1>get immersed in a world of rooms, inspiration, and expertise

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<v Speaker 1>where you can lay in luxury accommodation. Thank Kids cam

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<v Speaker 1>fees from ninety five sets. Tickets are free to everyone

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<v Speaker 1>and include all the attractions you've just imagined a day

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<v Speaker 1>out at the Caia, Theikia, the Wonderful every Day.

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<v Speaker 2>Okay, hey, uh, first off, so long weekend here in

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<v Speaker 2>America and y'all might be on trains or buying butter

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<v Speaker 2>or talking to your aunt. So I made you a

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<v Speaker 2>short episode so you can listen while hiding in the

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<v Speaker 2>bathroom in case you need some alone time. And also

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<v Speaker 2>one fun offshoot of this podcast is making and selling

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<v Speaker 2>cool merch Boy, Howdy, is there a sale you're going

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<v Speaker 2>to want to get up in? Starting on Black Friday,

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<v Speaker 2>which is a day after Turkey Day, all weekend until

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<v Speaker 2>eleven fifty nine pm on Cyber Monday. Ready for this

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<v Speaker 2>thirty percent off sale thirty percent off ologismerch dot com.

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<v Speaker 2>There's enamel pins, tots, shirts, mugs, some insane science y

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<v Speaker 2>holiday sweater pattern shirts, weggings, all of it thirty percent off.

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<v Speaker 2>I can't even deal. This is my first year ever

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<v Speaker 2>doing a Black Friday sale, and I've going deep. You'll

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<v Speaker 2>need a discount code. I'll say it at the end

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<v Speaker 2>of this minisode so that you have time right now

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<v Speaker 2>to find a crusty pen in your parents drunk drawer.

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<v Speaker 2>You can write it on the back of a receipt

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<v Speaker 2>for potatoes, so stand by. You're gonna want the code.

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<v Speaker 2>I'm just gonna give it to you now. Also, it's

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<v Speaker 2>black Fritology b l A c K frid l O. Guy.

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<v Speaker 2>Got it great. I'll say it again at the end

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<v Speaker 2>of the episode. Okay, first the minisode. Okay, Hi, hello, Hi,

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<v Speaker 2>welcome to Ologies. I'm Ali. I realize I never tell

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<v Speaker 2>you guys who I am at the beginning of these,

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<v Speaker 2>but I'm the host of podcast called Ologies. You're listening

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<v Speaker 2>to it. Let's do some free association. I'm gonna say

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<v Speaker 2>the word Thanksgiving. What do you think of first Thanksgiving?

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<v Speaker 2>You got it? Okay, I myself, I think of gravy.

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<v Speaker 2>You say Thanksgiving, I immediately conjure an image of a

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<v Speaker 2>hot gravy dish that's kind of growing skin by the moment.

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<v Speaker 2>Maybe you thought about layovers in a crowded airport or

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<v Speaker 2>an itchy turtle neck. I can tell you that one

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<v Speaker 2>of the last things I think about, to be honest

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<v Speaker 2>is gratitude, because I felt like a garbage this week,

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<v Speaker 2>and I don't know it's I don't know. Maybe I

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<v Speaker 2>had the flu. There's also this weird apocalyptic nationwide shortage

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<v Speaker 2>of a thyroid medication I'm supposed to be taking. Maybe

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<v Speaker 2>it's because every time I see anything in the news,

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<v Speaker 2>I'm reminded that things are terrible and the world seems

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<v Speaker 2>like a farce right now. And I've just been feeling

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<v Speaker 2>like like if you took a burlap sack and you

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<v Speaker 2>sighed heavily into it, but it had eyes and hair,

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<v Speaker 2>that would be me. So I was going to make

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<v Speaker 2>a mini episode this week, just a quickie about how

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<v Speaker 2>cells recognize each other. But I was in such a

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<v Speaker 2>bad mood I googled is there a science of gratitude?

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<v Speaker 2>And an article written by a husband and wife team

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<v Speaker 2>of clinical psychologists, doctors Blair and Rita Justice popped up.

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<v Speaker 2>It was called grateful Ology, and I rolled my eyes

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<v Speaker 2>so hard I think I sprained one. Then I read

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<v Speaker 2>on because clearly I was paying a little bit. So

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<v Speaker 2>this episode is a quickie about what dumb holidays are

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<v Speaker 2>supposed to be about, Thanksgiving and gratitude and why it's

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<v Speaker 2>not just a thing that Oprah uses to sell blank journals,

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<v Speaker 2>but why neuroscientists say it's a good way to be

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<v Speaker 2>less annoyed, less unhappy, and overall live longer. If you're

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<v Speaker 2>into that kind of thing, just buckle up. I promise

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<v Speaker 2>you it's worth it. Just me and you chit chatting

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<v Speaker 2>privately about this. You don't even have to tell anyone

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<v Speaker 2>that you listen to this. Okay, So grateful bology heavier.

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<v Speaker 3>Pretty soon, pretty soon.

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<v Speaker 2>So okay, first off, the players, the main players in

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<v Speaker 2>the science of does being thankful for the life you

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<v Speaker 2>have actually make you happier are doctor Blair Justice, professor

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<v Speaker 2>of psychology at the University of Texas School of Public Health,

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<v Speaker 2>and read a Justice who is a psychologist in Houston.

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<v Speaker 2>So they wrote this article called grateful Ology. It's like

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<v Speaker 2>ten years old. So I googled to make sure that

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<v Speaker 2>they haven't been arrested or divorced or appointed a cabinet

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<v Speaker 2>position in the White House. And sadly, doctor Blair Justice

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<v Speaker 2>has since passed away, but he and Rita were married

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<v Speaker 2>over forty years and that's amazing and adorable. So they

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<v Speaker 2>were doing something right. And together they were huge advocates

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<v Speaker 2>for gratitude in general. And they also study the effects

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<v Speaker 2>of mood and emotional wellbeing on physical well being. They

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<v Speaker 2>wrote books on it. Now, other players in the scientific

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<v Speaker 2>field of appreciating your shit are doctor Robert Emmons, he

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<v Speaker 2>goes by Bob of the University of California Davis. He

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<v Speaker 2>wrote a book called Thanks, How Practicing Gratitude can make

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<v Speaker 2>You Happier. And doctor Michael mcculloff of the University of Miami.

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<v Speaker 2>And together these two doctors just did a dumb truck

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<v Speaker 2>or their research and I mean that in a good way,

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<v Speaker 2>about how taking stock and the good stuff can help

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<v Speaker 2>you be less miserable. Doctor mcculloff and doctor Emmons did

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<v Speaker 2>one study that had three sets of participants. Those who

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<v Speaker 2>were asked to write down weekly the things they were

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<v Speaker 2>grateful for or compose a letter of thanks to a person.

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<v Speaker 2>They don't have to send it, they could eat it

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<v Speaker 2>didn't matter. Another group wrote down their hassles of the week,

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<v Speaker 2>and then another just jotted down neutral events. They found

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<v Speaker 2>that those who kept gratitude journals on a weekly basis

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<v Speaker 2>exercise more regularly, which is super weird. They reported fewer

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<v Speaker 2>physical ailments. They felt better about their lives as a whole,

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<v Speaker 2>like twenty five percent happier, which is just you know,

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<v Speaker 2>and they were more optimistic about the upcoming week compared

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<v Speaker 2>to those who recorded hassles or neutral life events. Now,

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<v Speaker 2>participants who kept gratitude lists were more likely to have

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<v Speaker 2>made progress toward important goals over a two month period

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<v Speaker 2>compared to the other subjects. So, how how does it

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<v Speaker 2>do this? How does saying I'm really I really like

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<v Speaker 2>muster or uh that this flower smells good?

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<v Speaker 4>Like?

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<v Speaker 2>How does this? How does this help keep you healthy?

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<v Speaker 2>How does it help you reach your goals? What's the deal? Well?

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<v Speaker 2>According to UCLA neuroscience researcher doctor Alex Korb, the benefits

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<v Speaker 2>of gratitude start with the dopamine system, and he says

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<v Speaker 2>feeling grateful activates the brainstem region that produces dopamine. He

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<v Speaker 2>also says that gratitude can boost serotonin, and trying to

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<v Speaker 2>think of things you're grateful for makes you focus on

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<v Speaker 2>positive aspects of your life, and that increases serotonin production

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<v Speaker 2>in the anterior singulate cortex, which is something that is

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<v Speaker 2>bobbing around in your skull. He also said that it's

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<v Speaker 2>not finding gratitude that matters most, it's remembering to look.

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<v Speaker 2>So it's just remembering to look that's important. So even

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<v Speaker 2>if you're like, what's something I'm grateful for and then

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<v Speaker 2>there's just like a long pause and then you say, horseshit, nothing,

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<v Speaker 2>that's still better than not thinking. Isn't that great? They say,

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<v Speaker 2>just looking for things to be grateful for found that

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<v Speaker 2>it actually affected neuron density in certain parts of the brain,

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<v Speaker 2>and it suggests that as emotional intelligence increases, the neurons

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<v Speaker 2>become more efficient. So with higher emotional intelligence, it takes

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<v Speaker 2>less effort to be grateful and it has some lasting effects.

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<v Speaker 2>How much of all of this is weird fringe research,

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<v Speaker 2>it's actually not like U see, Berkeley has a whole

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<v Speaker 2>arm dedicated to positive psychology. It's called the Greater Goods

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<v Speaker 2>Science Center at Berkeley, and they have also found that

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<v Speaker 2>people who practice gratitude consistently have stronger immune systems, less depression,

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<v Speaker 2>more joy, optimism, happiness, they have better relationships, and they

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<v Speaker 2>have less feelings of isolation or loneliness. So they gave

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<v Speaker 2>out three million dollars in research grants a few years

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<v Speaker 2>ago on the topic, and there were fourteen winners, and

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<v Speaker 2>they went on to use that money to study. Here

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<v Speaker 2>are some of the papers that they published, Cultivating Gratitude

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<v Speaker 2>and a Consumerist Society, the impact of gratitude on biology

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<v Speaker 2>and behavior in persons with heart disease, a model of

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<v Speaker 2>bullying based on gratitude and its effects on social bonds.

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<v Speaker 2>And even friend O Wall noted primatologist used some research

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<v Speaker 2>money and studied gratitude and partner preference in chimpanzee cooperation.

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<v Speaker 2>So people are working on it. People are like, yeah,

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<v Speaker 2>there's something to this. You got to force yourself to

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<v Speaker 2>look on the bright side. Now. Doctor Emmons we talked

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<v Speaker 2>about him before, says that the choice of gratitude doesn't

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<v Speaker 2>come without effort. You got to put some effort. But

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<v Speaker 2>each time we make the effort, it does get easier

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<v Speaker 2>because remember, we're making those neural iways more efficient. He

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<v Speaker 2>also says there's two types of gratitude. There's relational and conditional,

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<v Speaker 2>and relational is focused on the giver and conditional on

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<v Speaker 2>the gift, and relational is more potent. So hey, thanks

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<v Speaker 2>for being so thoughtful for the thing you did is

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<v Speaker 2>more important than thank you for this bag of bees

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<v Speaker 2>that you gave me, assuming that you liked bees. I myself,

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<v Speaker 2>if you gave me a bag of bees, I'd be like, whoo.

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<v Speaker 2>That might not be you anyway, but you know what

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<v Speaker 2>I'm saying. So I was researching this episode and writing today,

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<v Speaker 2>and I wish I had thought of the topic sooner,

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<v Speaker 2>and I wish I had an interview for you. But

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<v Speaker 2>I did the next best thing, and I gently stock

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<v Speaker 2>doctor Edmon's on Twitter and I lobbed a question at him.

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<v Speaker 2>He doesn't know who I am, so what? And I said, Hey,

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<v Speaker 2>this must be the busiest time of year for you,

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<v Speaker 2>but how can people stay grateful with the deluge of

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<v Speaker 2>tough news lately? And he he tweeted me back. I

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<v Speaker 2>felt it was so exciting. It felt like bet Middler

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<v Speaker 2>saying hello or something. He said, Gratitude is undentable, Joy

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<v Speaker 2>time's good, celebrate time's tough, find the opportunity. It's an attitude.

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<v Speaker 2>It's not based on circumstances. So snap, okay. So He's like,

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<v Speaker 2>even though things are garbage, it's very important to look

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<v Speaker 2>for things to be appreciative of. Stay aware as you

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<v Speaker 2>need to be be as active in the community as

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<v Speaker 2>you need to be. Resist what you need to, but

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<v Speaker 2>make time to appreciate the good. This is like doctor's orders.

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<v Speaker 2>It will make you a better fighter of wrong. So

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<v Speaker 2>how do you do this? Nart in his book Thanks

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<v Speaker 2>Doctor Emmon suggests keeping a gratitude journal daily and you

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<v Speaker 2>can record in writing what you're grateful for. Come to

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<v Speaker 2>your senses, so count bodily related things like being able

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<v Speaker 2>to see here, walk, eat, breathe, listen to podcasts. Use

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<v Speaker 2>visual reminders like pictures of loved ones or scenes of nature,

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<v Speaker 2>and think outside the box. So think of the non

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<v Speaker 2>obvious things to be grateful for, like the fact that

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<v Speaker 2>aliens haven't come down on our planet yet, or maybe

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<v Speaker 2>they have and you're thankful for them. I don't know.

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<v Speaker 2>There's also this site called thanks for dot org and

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<v Speaker 2>it's t h nx four dot org. It's the opposite

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<v Speaker 2>of Twitter. You can just sign up and have a

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<v Speaker 2>twenty day challenge and just post and write things that

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<v Speaker 2>you're thankful for. You open it up and just see

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<v Speaker 2>what everyone's thankful for. And it, honestly is it's like

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<v Speaker 2>a weird Seinfeld. It's like the intro to the opposite

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<v Speaker 2>sketches so you can do another thing, which I did

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<v Speaker 2>and then I neglected it and I need to get

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<v Speaker 2>back to it. You can open your own secret, private

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<v Speaker 2>Twitter account and have it be locked and not tell

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<v Speaker 2>anyone that you have it, and then whenever you want

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<v Speaker 2>to scroll on depressing stuff, you just hop over to

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<v Speaker 2>your secret private Twitter and just toss out a bunch

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<v Speaker 2>of tweets listing what you're grateful for. No one has

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<v Speaker 2>to know about it. You look like you're scrolling, but

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<v Speaker 2>really you're just tweeting things that you're like, Eh, pretzels

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<v Speaker 2>are pretty good, and then later you can scroll through

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<v Speaker 2>them for like an instant mood boost. But apparently, try

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<v Speaker 2>and find a couple things today that you're like, thumbs

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<v Speaker 2>up and about so happy start of the holidays. If

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<v Speaker 2>you're having a tough time, No, you're not alone. It's

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<v Speaker 2>kind of a weird time of year for a lot

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<v Speaker 2>of people. It's a weird year for a lot of people.

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<v Speaker 2>It's it's weird. And just know that a list of

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<v Speaker 2>what's good might bring you almost as much joy as

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<v Speaker 2>a lackey. It might change your life even more than

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<v Speaker 2>a nosehair trimmer. And you're stalking, Oh, speaking of gifts,

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<v Speaker 2>if you're looking to do any shopping again Black Fried

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<v Speaker 2>Ology on ologiesmerch dot com. That's the code. I told you,

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<v Speaker 2>i'd tell you at the end B L A C

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<v Speaker 2>K F R I D O L O G Y

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<v Speaker 2>all one word thirty percent off your order. Okay, I

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<v Speaker 2>told you i'd tell you. I hope you got a pen,

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<v Speaker 2>hit it, go for it, get some stuff. And as

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<v Speaker 2>long as we're being grateful, I just want to say

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<v Speaker 2>I'm very thankful for everyone who listens. If you're listening

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<v Speaker 2>right now, it means a last me. Thank you to

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<v Speaker 2>every person who's spread the word about Ologies on social

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<v Speaker 2>media or told friends. Thank you to everyone who's rated,

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<v Speaker 2>or reviewed or subscribed. It helps so much in keeping

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<v Speaker 2>this up in the charts. Thank you to all the

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<v Speaker 2>patrons on Patreon. I love you for the cool ass

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<v Speaker 2>vibe in the Ologies podcast Facebook group. Thanks to Shannon

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<v Speaker 2>Feltis aka Urban farm Foods on Facebook and Bonnie Dutch

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<v Speaker 2>bo n I Dutch on Etsy and Amazing Artists for

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<v Speaker 2>helping me with merch. Thanks to Hannah Lippo and Aaron

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<v Speaker 2>Talbert for being awesome friends and running the Facebook group.

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<v Speaker 2>And to my parents and sisters. For listening and pretending

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<v Speaker 2>that the square words don't bother them. So go ask

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<v Speaker 2>smart people dumb questions, maybe even via Twitter, because it's

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<v Speaker 2>the only way to learn. I'm on Instagram and Twitter

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<v Speaker 2>as Ali Ward and ologies on Instagram, ologies pot on Twitter.

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<v Speaker 2>So go, I don't know, grab a journal, make a

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<v Speaker 2>secret Twitter shots, and stuff down on a gravy stained

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<v Speaker 2>paper napkin. Just look for things that are good. It

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<v Speaker 2>will change your brain. All right, you got this? Okay?

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<v Speaker 4>Hi, pacadermistollege, homeiology, crypto zoology, lithology, technology, meteorology, paratology, ethology, seriology, selenology.

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<v Speaker 5>Get value you can't argue with at Tesco with their

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<v Speaker 5>caramel cheesecake. Can't argue with that shop in store or

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<v Speaker 5>online Tesco. Every little helps available the most stores. Prices

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<v Speaker 5>very and express