The Neuroscience of Living Your Dream Life with Dr. Sarah McKay

Feb 21, 2025

by Kristina Karlsson

Unlocking the Power of Your Brain: How Neuroscience Can Help You Live Your Dream Life

Have you ever wondered how your brain actually works? How you can rewire your thoughts, boost creativity, stay focused, and even improve your overall happiness?

If so, you’re in for a treat because, in a recent episode of Your Dream Life podcast, I had an incredible conversation with Dr. Sarah McKay—a leading neuroscientist, author, and speaker—who has dedicated her career to translating complex brain science into practical, real-world strategies.

We covered so much in this conversation—from motivation and productivity to longevity, hormones, and how the female brain functions differently.

If you’ve ever wanted to understand the science behind living a better life, this episode is packed with valuable insights you can start using today.

Here are some of the key takeaways from my chat with Dr. McKay.

1. Your Brain Thrives on Good Habits—And It’s Never Too Late to Start

One of the most powerful things we talked about is how much control we actually have over our brain health. No matter where you are in life, you can shape and strengthen your brain by adopting simple, healthy habits.

Dr. McKay breaks brain health into three areas:

Bottom-up (body-related) – The brain and body are deeply connected. Prioritizing good sleep, exercise, and nutrition is essential for cognitive function and long-term well-being.
Outside-in (environmental factors) – The people and environments we surround ourselves with matter. Avoiding toxins, protecting your brain from injuries, and staying socially connected can all help keep your mind sharp.
Top-down (mindset and emotions) – Stress management, emotional regulation, and intellectual stimulation play a huge role in maintaining a healthy brain. Keeping your brain engaged—through reading, learning new skills, or exploring new environments—can make a lasting impact.

The best part?

The brain is adaptable! Even small changes, like taking a daily walk, prioritizing sleep, or reducing stress, can significantly improve your cognitive health over time.

2. Understanding Your Brain Can Help You Achieve Your Dreams

Neuroscience isn’t just about understanding how the brain works—it’s about using that knowledge to create a life you love.

Dr. McKay explains that the brain functions as a prediction machine. It uses past experiences to shape expectations about the future.

This means that when we set big dreams and goals, we’re often influenced (sometimes unconsciously) by past experiences—both good and bad.

So, how do we move past fear, self-doubt, and limiting beliefs? One powerful tool is visualization and mental rehearsal.

When we vividly imagine ourselves achieving something—whether it’s landing a dream job, speaking on stage, or running a marathon—the brain doesn’t fully distinguish between imagination and reality.

Olympic athletes use this technique to train their minds before competing, and we can do the same to rewire our thinking and boost confidence.

If you’ve ever struggled with self-doubt, try this:

✨ Close your eyes and visualize yourself achieving your dream. What does it feel like? Who’s around you? What are you wearing?
✨ Practice this regularly. Over time, your brain will begin to internalize that success as something real and achievable.

3. The Science of Focus & Productivity: How to Stay on Track in a Distracted World

In today’s fast-paced world, distractions are everywhere. Phones, notifications, and multitasking often make it feel impossible to focus.

Dr. McKay shared that attention is one of our most precious neurological resources. The brain can only truly focus on one task at a time.

We like to think we’re multitasking, but in reality, we’re just switching between tasks rapidly—which leads to mental fatigue.

So, how can we improve focus and productivity?

✅ Protect your attention – Set specific times to check emails and social media instead of constantly reacting to notifications.
✅ Use deep work sessions – Focus on one task at a time, distraction-free, for a set period (try the Pomodoro technique: 25 minutes of deep work followed by a short break).
✅ Take breaks strategically – Short walks, stretching, or stepping away from the screen can help reset your focus and boost creativity.

If you’ve ever felt overwhelmed by distractions, try simplifying your workspace, turning off notifications, and dedicating time blocks for focused work.

It makes a huge difference!

4. The Female Brain: What We Should Know About Hormones & Midlife Changes

One of the most fascinating parts of our conversation was about how the female brain changes over time—particularly during midlife and menopause.

Dr. McKay shared that while we often hear about the physical changes of menopause, the brain changes are just as significant. Many women experience brain fog, forgetfulness, and shifts in mood due to hormonal fluctuations.

The good news? There’s a lot we can do to support our brain health during this phase of life.
💡 Prioritize sleep – Hormonal changes can affect sleep quality, so creating a calming nighttime routine is key.
💡 Exercise regularly – Movement helps regulate hormones and supports cognitive function.
💡 Manage stress – Practicing mindfulness, deep breathing, and relaxation techniques can help balance emotions.

Understanding these brain changes can be empowering. Instead of feeling frustrated, we can take proactive steps to support our well-being and make midlife a time of strength and renewal.

5. The Importance of Connection & Community for Brain Health

One of the most surprising things we discussed is how crucial relationships are for brain health.

Loneliness is one of the biggest risk factors for cognitive decline and mental health struggles. Dr. McKay explained that humans are wired for connection, and having strong social ties can actually protect against diseases like dementia.

Even small moments of connection—having a meaningful chat with a friend, joining a community, or simply engaging with loved ones—can make a huge difference in how we feel.

So, if you’ve been feeling isolated, make an effort to connect with others. A simple phone call, coffee date, or online group can be a powerful way to boost your brain health and happiness.

Final Thoughts: Small Changes, Big Impact

This conversation with Dr. Sarah McKay was truly eye-opening. The brain is an incredible organ, and the more we understand it, the more we can harness its power to live our best lives.

If you take just one thing away from this episode, let it be this: small, consistent changes in how you think, move, and connect with others can have a massive impact on your brain health and overall happiness.

💛 Want to go deeper?
🎧 Listen to the full episode here →

And I’d love to hear your thoughts!

What was your biggest takeaway from this episode? Share in the Dream Life Podcast Facebook Group here.

Until next time, keep dreaming big and taking small steps toward your dream life!

Love,