Michael Newman

05/15/2026

Brain Circuitry: Cortex and Amygdala Worry Loop Pathways

One of the most fascinating — and misunderstood — parts of the brain is the amygdala, particularly the central nucleus, the region heavily involved in initiating the body’s fight, flight, or freeze response.

When the brain perceives danger, the central nucleus can rapidly activate the autonomic nervous system before the thinking brain fully evaluates the situation. This fast-survival circuitry is helpful when facing real threats. But in anxiety disorders or chronic stress, the system can overreact.

The result?  
➡️ A racing heart.  
➡️ Shortness of breath.  
➡️ Tunnel vision.  
➡️ A full-blown panic attack.

What makes this especially challenging is that once the amygdala takes control, the cortex — particularly the prefrontal cortex responsible for reasoning and emotional regulation — has far less influence. Logic alone often cannot “talk someone out” of panic because the survival circuitry is already running the show.

So how do we calm the system once the alarm is activated?

Research points to several evidence-based strategies that help reduce amygdala activation and restore cortical regulation:

• Slow diaphragmatic breathing  
• Grounding through sensory awareness  
• Progressive muscle relaxation  
• Aerobic exercise  
• Mindfulness training  

The key insight is this:

You cannot effectively think your way out of panic while the survival brain is fully activated. First calm the nervous system. Then the thinking brain can re-engage.

Understanding these pathways helps reduce shame and increases compassion — for ourselves and for others navigating anxiety.

Dr. Michael Newman | Brain Health

05/11/2026

Burnout Isn’t Just About Working Too Much Anymore

A lot of people are exhausted right now… and not because they’re lazy or “bad at managing stress.”

They’re tired because life feels uncertain.

Because every few weeks there’s another round of layoffs.
Another company downsizing.
Another person posting “I never saw this coming” after losing a job they thought was stable.

And even if you’re still employed, it changes something in you.

👉🏽 You start overthinking small things.
👉🏽 You read into meetings.
👉🏽 You wonder if your role is safe.
👉🏽 You quietly prepare yourself for bad news that hasn’t even happened.

That kind of stress stays in your body.

👉🏽 It follows you after work.
👉🏽 It sits with you while you’re trying to sleep.
👉🏽 It makes it hard to fully relax because part of your brain is always asking:

“What if I’m next?”

People don’t talk enough about this kind of burnout.

Not the burnout from working long hours — the burnout from living in constant uncertainty.

What makes it even harder is realizing that job security doesn’t always work the way we were taught it would.

👉🏽 You can be loyal.
👉🏽 You can work hard.
👉🏽 You can exceed expectations.
👉🏽 And still be affected by decisions completely outside your control.

That reality can make people feel anxious, discouraged, and emotionally drained.

I think we need more honest conversations about that.

Because surviving in constant fear of instability is exhausting.

And people deserve more than just employment.

They deserve peace of mind too.

Dr. Michael Newman | Brain Health

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05/08/2026

Executives who exhibit certain clinical signs might be experiencing significant physiological and psychological stress responses:

👉🏽 Many individuals wake up feeling persistently fatigued and as if they haven’t fully recovered, even after a long sleep.

👉🏽 As the day goes on, cognitive function tends to decline, leading to decreased focus and productivity, often accompanied by distractibility and a sense of lethargy.

👉🏽 A chronic feeling of being “wired yet exhausted” often arises, where heightened cognitive activity conflicts with physical tiredness.

These symptoms may indicate a disruption in the autonomic nervous system and circadian rhythms, both of which can negatively affect overall health and performance.

While many professionals try to tackle challenges through sheer willpower, successful high achievers take a more strategic approach by seeking external support. They carefully diagnose and address the root causes of their difficulties, allowing them to recalibrate both their physical and mental states. This holistic adjustment enhances their performance and sustains excellence.

Dr. Michael Newman | Brain Health

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05/04/2026

High-performing professionals often face symptoms of burnout, including fatigue, chronic stress, and emotional exhaustion. This occurs when they push themselves to their limits while managing heavy workloads and personal responsibilities. The constant pursuit of success without adequate recovery can diminish motivation and productivity, impacting their lives.

Burnout is not just about working too hard; it arises from a mismatch among several factors:

1. Neural Energy Systems: Burnout is linked to brain neurochemicals like dopamine and cortisol. Consistent over-exertion misaligns reward pathways and elevates cortisol levels, leading to chronic stress that disrupts normal bodily functions.

2. Psychological Patterns: Rigid mindsets, driven by perfectionism or the need for control, can exacerbate stress. Tying self-worth to work makes individuals more vulnerable to feeling overwhelmed, as perfectionism fosters unattainable standards.

3. Behaviour Loops: Overwork creates a destructive feedback loop. While excessive work may yield short-term rewards, it eventually results in emotional and physical depletion, leading individuals to push harder in search of past rewards, thus perpetuating burnout.

Recognizing the complex nature of burnout underscores the importance of a holistic approach to well-being.

Dr. Michael Newman | Brain Health

04/12/2026

04/06/2026

Chronic stress can lower magnesium levels, an essential mineral for a balanced nervous system and brain function. Magnesium bisglycinate, known for its high bioavailability, combines magnesium with the calming amino acid glycine, helping reduce stress and improve sleep quality.

Prolonged stress increases nutrient needs, leading to potential deficiencies that worsen anxiety. Adults generally require 310-420 mg of magnesium daily, which can be sourced from foods like:

🎃 Pumpkin: 190 mg per ¼ cup
🥬 Spinach (Cooked): 157 mg per cup
🍫 Dark Chocolate (70%-85%): 65 mg per 1 ounce
🫘 Black Beans (Cooked): 120 mg per cup
🌻 Sunflower Seeds: 114 mg per ¼ cup
🥜 Almonds/Cashews: 80-136 mg per 1/3 cup
🍚 Brown Rice/Oatmeal: 84 mg per cup

Additional sources include seafood, vegetables such as baked potatoes and broccoli, fruits such as bananas and raisins, and dairy products. 

Certain populations may especially benefit from magnesium supplements, including older adults, individuals with gastrointestinal disorders, those with type 2 diabetes, and people taking specific medications that increase magnesium loss. 

Caution is advised, as excessive supplementation can cause complications, so consulting a healthcare provider first is recommended.

Dr. Michael Newman | Brain Health

03/27/2026

Rebound from professional burnout without resigning from your career.
 
Reignite your professional passion and address burnout proactively by implementing strategies that foster rediscovery of enthusiasm without requiring a career transition.
 
Burnout presents a complex challenge that is not solely attributable to extended work hours or excessive job demands. While prolonged work commitments are undoubtedly significant contributors, insufficient support, ambiguous job expectations, and limited resources can also lead to fatigue and disengagement. Furthermore, personal challenges such as family stress or health issues can exacerbate these feelings. Acknowledging that burnout often arises from a combination of workplace dynamics and individual circumstances underscores the necessity of a holistic approach to both prevention and recovery.
 
High achievers frequently presume that burnout is solely the result of “overexertion.” However, neuroscientific research indicates that it is primarily a physiological condition that originates from sustained stress, leading to notable alterations in brain structure and function.
 
Two critical brain transformations associated with burnout are as follows:
 
1. The prefrontal cortex, which is responsible for logic and concentration, may undergo thinning and exhibit reduced activity.
 
2. The amygdala, which processes fear and emotions, may enlarge and become hyperactive.
 
It is imperative to emphasize that experiencing burnout does not signify personal failure; rather, it involves managing energy and mitigating physiological stressors on the nervous system. This condition represents a state of chronic stress wherein survival instincts overshadow higher cognitive processes, resulting in mental exhaustion.
 
If you have experienced such feelings, you are not alone. Collectively, we can navigate these challenges and rekindle that sense of purpose and motivation.

Dr. Michael Newman | Brain Health

03/09/2026

The Neuroscience of How Exercise Rewires the Anxious Brain
  
In my recent article on the Vital Voyage Blog, I explored the role of exercise as a powerful non-pharmacological intervention for anxiety, highlighting its significant impact on the brain’s biological mechanisms.

Current treatments for anxiety disorders primarily include cognitive-behavioural therapy (CBT) and medication, but 14-43% of patients may not respond to these (Barlow et al., 2000), and 18-48% may relapse within six months (Foa et al., 2005). I outline four evidence-based exercise types that can complement anxiety management.

You can check out the full article on the Vital Voyage Blog: www.vitalvoyageblog.com 

Enjoy!

Enjoy!

Dr. Michael N | Brain Health 🧠

03/06/2026

Key Considerations for Fasting with Generalized Anxiety Disorder (GAD)
 
Clients with Generalized Anxiety Disorder (GAD) often ask if fasting diets are suitable for someone with GAD. The answer varies; some research suggests that moderate fasting methods, such as time-restricted eating (12-16 hours), may help alleviate symptoms.
 
However, prolonged or extreme fasting can increase cortisol levels and may worsen anxiety. It’s essential to recognize that fasting isn’t universally beneficial; it can trigger or intensify anxiety in some individuals.
 
For those with GAD or chronic stress, unstable blood sugar levels can activate the body’s stress response, leading the brain to misinterpret these physiological signals as anxiety.
 
Here’s a closer look at what happens in the body:
 
1. Blood Sugar Spikes → Insulin Surge
   When you consume a lot of fast-digesting carbohydrates or sugar, your blood glucose levels can spike quickly, prompting your body to release insulin to bring them back down.
 
2. Rapid drop (reactive hypoglycemia)
Sometimes glucose then drops too quickly. Even if it doesn’t fall to dangerous levels, the rate of the drop can trigger stress signals.
 
3. Stress Hormones Kick In
   In response, the body releases hormones to elevate glucose levels again, including adrenaline (epinephrine), cortisol, and glucagon.
 
The physiological responses triggered by adrenaline may manifest as:
👉🏽 Rapid heartbeat
👉🏽 Trembling
👉🏽 Excessive sweating
👉🏽 Restlessness
 
4. The Brain Interprets These Signals
   The brain perceives these signals and may categorize them as anxiety or panic, even though the initial trigger was metabolic rather than psychological.
 
Common Symptoms People May Experience when blood sugar fluctuates rapidly, individuals often notice:
 
Sudden anxiety or irritability, brain fog, tremors, nausea, fatigue after sugar consumption, or “Panic-like” sensations.

Dr. Michael N | Brain Health 🧠