A Professor of Neuroscience at NYU wants you to know this: Your brain gets damaged little by little by the choices you make daily
Recently, Wendy Suzuki, professor of neuroscience at New York University, appeared on Steven Bartlett’s podcast The Diary of a CEO to share her latest insights on brain health. In simple, relatable language, she reminded us: the brain is not fixed at birth—it changes every single day based on the choices we make. How you sleep, what you eat, who you interact with, and how much time you spend on your phone all come together to shape the brain you’ll have ten years from now.
Every weekend at The Weekend Club, people from all walks of life come together over brunch. It’s not about dating—both singles and non-singles join in. Many have just moved here and simply want to meet new friends, while others are looking for fresh opportunities.
💭 If you’re the kind of person who loves sparking inspiration through conversation, who refuses to stay stuck in the same bubble, and who always wants to make weekends more meaningful, The Weekend Club is for you.
💭 And if the people you want to meet are independent, curious about the world, thoughtful in their careers, and equally appreciative of life’s little rituals—then The Weekend Club is exactly where you’ll find them.
Sleep and Diet: The Brain’s Building Blocks
On the podcast, Wendy emphasized the crucial role of sleep. Deep sleep is like the brain’s cleaning crew—it clears away metabolic waste and consolidates the day’s experiences into memory. Skimping on sleep or staying up too late leaves the brain swimming in garbage. The result is not just mental fog but, over time, a higher risk of dementia.
Diet matters just as much. Wendy highlighted the Mediterranean diet as the most science-backed approach: colorful, whole, minimally processed foods. Alcohol, even in so-called “moderation,” quietly disrupts sleep quality, while smoking is harmful to both the brain and the body in every possible way.
Social Connection: The Brain’s Core Need
One of the most striking parts of the conversation was Wendy’s discussion of loneliness. She explained: our brains were literally designed for social connection. From an evolutionary perspective, humans survived not because of individual strength but because of cooperation. That’s why some of the largest and most complex regions of the brain are devoted to processing social signals and relationships.
Loneliness is not just a feeling—it’s a state that physically harms the brain. Chronic isolation drives up stress hormones, gradually eroding neural connections. Areas tied to memory and emotion, such as the hippocampus and amygdala, can actually shrink. Put simply, loneliness makes the brain smaller.
What’s even more fascinating is that connection doesn’t have to mean deep friendships. Even small, everyday interactions count. Saying hello to your barista, exchanging a smile with a stranger, or making small talk in passing can all spark the release of dopamine and oxytocin, chemicals that keep the brain engaged and healthy. Wendy’s conclusion was clear: seeing people—even in tiny ways—has a deeper impact on your brain than you might ever imagine.
Phones and Social Media: The Hidden Trap
Many people might argue, “But I interact with tons of people on social media every day.” Wendy was quick to point out that social media is not true social interaction—it’s a simulation. Research shows that heavy social media use, especially among teenage girls, is strongly linked to higher rates of anxiety and depression.
Why? Endless comparison and criticism spike stress hormones, while the infinite scroll functions like a slot machine, hooking us with unpredictable dopamine hits. But the bigger issue is opportunity cost: the hours you could have spent sleeping, exercising, or chatting with a friend are instead swallowed by your phone.
If you feel trapped, Wendy suggests trying a two-week “phone detox.” The real danger isn’t the device itself—it’s the life you miss out on while glued to it.
Anxiety and Grief: Signals Behind the Emotions
Wendy also spoke about anxiety. While most of us want to eliminate it, she reframed it as a signal. Anxiety highlights what we value most. When it shows up, something as simple as three deep breaths or a ten-minute walk can quickly switch the body back into a calm state. Rather than trying to wipe it out, use anxiety as a guide.
She also opened up about grief. After losing both her father and her younger brother within a short period, Wendy experienced what she described as “unfathomable pain.” Eventually, she realized that the depth of her grief was directly tied to the depth of her love. In other words, grief is love’s other side. This understanding helped her finish her book Good Anxiety and transform pain into a source of strength.
Your Brain Changes Every Day
From sleep and diet to social interaction and emotional resilience, Wendy Suzuki’s message is consistent: the brain is plastic—it changes daily in response to your choices.
When you choose scrolling over seeing people, staying up late over sleeping seven hours, or isolation over even small connections, you are actively shaping the future of your brain.
If you don’t want your brain to shrink under the weight of loneliness and screens, then give it what it truly needs: real sleep, real food, real movement, and real people.
Want to hear other people’s stories? Share your own perspective?
Maybe even change the course of your life or someone else’s?
If you’re free this weekend, come experience it for yourself.
The Weekend Club
Where interesting people meet interesting people.
