PLEASE READ: Thrive Boldly: Imposter Syndrome: A Confession - with a Three Brain Perspective

Have you ever found yourself in a position where you’re doing something you feel deeply passionate about, but then suddenly, the gremlins in your head start to get loud, constantly questioning whether you truly belong there?

I find myself in this position frequently working on The Three Brain Cookbook. As someone who trained as a lawyer (let’s stick to the facts and go heavy on the disclaimers), chef, yoga teacher, and health coach—but with no PhD in neuroscience (yet a deep interest through courses, books, and personal experience with a mother diagnosed with Alzheimer's and a father who'se struggled with mental health challenges)—I sometimes wonder what I’m doing writing a book about cooking and neuroscience. What could I possibly have to offer? And worse, what if I'm getting this all wrong. What if I'm oversimplying what is enourmously complex and mucking it all up?

My doubts grow when I think of my favorite teachers—Dr. Tara Swart, Dr. Sarah McKay, Dr. Andrew Huberman, and Dr. Amen. They have PhDs and MDs. They’re experts. They’re in the science. Their names all start with “Dr.” And then there’s me, blending neuroscience with personal experience and cooking, trying to connect these dots through a framework I’ve called the “three brains.” I’ve questioned whether this concept is legitimate—if it’s “real” science. Yes, of course the head brain goes with out saying. And there’s solid research about the “gut brain,” (i.e. what scientists call our “second brain”), the science behind the “heart brain” is still elusive. The heart clearly lacks a prefrontal cortex or amygdala (and any other head brain like structure) and we are at a loss when we seek out the the complex network of neurons, neurotransmitters, and the enteric nervous system like the gut brain?

Yet, there is still emerging evidence from the field of neurocardiology** that the heart provides important emotional feedback to both the gut and the brain. The heart contains neurons and even produces oxytocin—the bonding chemical that plays a crucial role in emotional connection. Scientists also use heart rate variability (HRV) as a measure of nervous system health and stress levels, showing that the heart’s rhythms are integral to our overall well-being. And while calling it a “brain” might be oversimplifying things, there’s no denying the body’s ability to communicate emotionally through the heart.

Further—how can we ignore the timeless wisdom woven into everyday language? People have always “followed their heart,” “listened to their heart,” or shrugged off logic with “the heart wants what it wants.” When someone acts irrationally in the name of love, no one says, “Well, they were thinking with their prefrontal cortex.” And when it comes to declarations of love, it’s never “I love you with all my gut” (though the gut is impressive!)—and certainly no one’s doodling a lovingly rendered intestine (small or large) on a Valentine’s Day card.

What if all of this—these expressions, these metaphors, this ancient intuition—points to something science is only beginning to catch up with? We already associate different realms of human excellence with different brains: logic and reason belong to the head brain (science), courage and instinct to the gut (sport), and meaning, and love to the heart (art). What if that’s not just poetic… but biologically real?

This morning, I listened to a podcast with Dr. Ellen Langer speaking with Dr. Rangan Chatterjee (my favorite podcast—Feel Good, Live Better). Dr. Langer talked about how she started exploring the mind/body connection before it was scientifically accepted. Her belief that this connection could help explain human behavior seems so obvious now, but it wasn’t always that way. What resonated most with me was her reminder that science isn’t absolute. It’s an ongoing exploration of probabilities, perspectives, and frameworks. Western medicine is just one lens, and there are other valid ways to understand the body and mind.

Her bold perspective gave me permission to embrace this experimental framework, even if it doesn’t fit neatly into current scientific models. After all, we don’t always have to have “absolute” answers. The purpose of a three-brain framework is to empower you —so you can live a courageous life filled with balance, purpose, health, vitality, love, and curiosity. This framework helps me navigate my own mental and physical health. It has brought me a deeper understanding of my body and offers me tools to work through life's challenges in a way that is non-harming (the yogic principle of ahimsa) and aligned with my values.

And yes, I’ll admit, I’ve asked myself: Is this idea of three brains too simplistic? Maybe. It might be more complicated than a cookbook can fully understand or articulate. But science is an evolving field, and the three brains concept may just be the beginning of a much larger conversation—one that’s been explored for millennia through stories like those of Shakespeare, The Wizard of Oz, and more.

I don’t claim to have all the answers (or even a quarter of the questions). But if what I’m offering is able to help just one person live a more balanced, healthy, and purpose-driven life, then it’s worth it. If you’re just here for the food and conversation—eat up, enjoy, and let’s continue to explore together.

The intersection of mind, body, heart, and gut is complicated, but that’s exactly what makes it exciting. It’s this very complexity that holds the key to understanding the human experience and finding the tools to help us thrive.

To the PhDs and MDs out there, I am deeply grateful for your work, and I hope you’ll appreciate the liberty I’ve taken in sharing what I’ve learned from you and from life itself—while never intending to minimize the importance of your invaluable contributions, or the complexity that I’ve consciously simplified to make this important work accessible and usable in everyday life. For my part, I promise to not talk about lizard brains or amygdala hijack that makes our PhD friends have a heart attack (pun intended).

Three Brain Approach

The “three brains” concept—the head, heart, and gut—can be understood in the following ways:

1. The Head Brain: This is the seat of rational thought, logic, and analysis. The head brain processes information, forms judgments, and creates the mental maps we rely on to navigate the world. When experiencing imposter syndrome, this brain amplifies doubts, drawing attention to what you may lack (like a PhD), and highlighting areas where you feel unqualified.

2. The Heart Brain: Although the heart doesn’t have the neural structures that the brain does, research in neurocardiology shows that the heart has a complex nervous system that communicates directly with the brain. This “heart brain” is where we process emotions, intuition, and connection. It’s your inner compass, telling you when something feels right or when you are aligned with your true purpose. Despite doubts, your heart knows you are on the right path.

3. The Gut Brain: The gut is often called the “second brain” due to its vast network of neurons. It’s where we experience our gut feelings—those intuitive nudges that arise when we have to make decisions. The gut brain governs your instinctive reactions and is often the source of courage in the face of imposter syndrome. When doubt creeps in, the gut brain reminds you that you are resilient and capable.

The three brains, working in harmony, offer a balanced approach to overcoming imposter syndrome. The head brain may highlight areas of uncertainty, but the heart and gut reassure you of your purpose and inner wisdom. Trusting all three brains enables a fuller understanding of your experience and confidence in your journey.

Recipe: Courageous Cocoa Elixir

This evening elixir is designed to nourish all three brains and provide grounding while quieting the mental chatter of imposter syndrome.

Ingredients:

• 1 cup unsweetened almond milk (or plant-based milk of choice)

• 1 tbsp raw cacao powder

• 1 tsp turmeric (for anti-inflammatory benefits)

• 1 tsp cinnamon (for balance and digestion)

• 1 tbsp honey or maple syrup (for a touch of sweetness)

• Pinch of sea salt (to ground the experience)

• 2-3 drops of edible lavender essential oil (for relaxation)

• 1 tbsp almond butter (for richness and stability)

For a spicer alternative when you want to drop kick the gremlins:

Swap the lavender for 1/4 tsp cayenne pepper (for that fiery confidence boost.

This elixir combines the rich, nourishing qualities of cacao (for the heart), the calming properties of lavender (for the gut), and the grounding nature of turmeric and cinnamon (for the head).

Environmental Pairing:

Pair this elixir with a cozy blanket and a journal session, where you can reflect on your fears and affirm your purpose.

Mantra / Gratitude Pairing

Mantra: “I trust my three brains—my mind, my heart, and my gut—to guide me towards my purpose. I am enough as I am.”

Gratitude Practice:

List three things you are grateful for today that align with your mission, and how your three brains (head, heart, and gut) have worked together to guide you forward.

Imposter syndrome can be an overwhelming force, but it doesn’t have to control your narrative. By connecting to your three brains—understanding the role of your head brain (logic), heart brain (intuition), and gut brain (instinct)—you can embrace your unique journey.

As I continue my journey, guided by these three brains, I am reminded that we are all learning, growing, and evolving together. And that, in itself, is the beauty of life.

**Emerging Evidence on the Heart Brain:While the heart may not have the same neural structures as the brain, there’s growing evidence from the field of neurocardiology suggesting that the heart plays a more significant role in our mental and emotional health than we once thought. For example, studies show that the heart contains neurons and can even generate electromagnetic fields that influence both our emotions and cognition. One key piece of evidence comes from research conducted by Dr. Rollin McCraty of the HeartMath Institute, which demonstrates that the heart’s rhythms can affect brain function and emotional well-being. This insight has led scientists to explore how the heart can send emotional feedback to the brain and the gut, helping to regulate stress and promote emotional balance.

Additionally, heart rate variability (HRV) is increasingly being used as a marker of health, with studies suggesting that high HRV is associated with better emotional regulation, increased resilience, and overall mental well-being. This data shows that the heart is not just a pump but an integral part of the system that communicates vital emotional and physiological information, reinforcing the idea of the "heart brain" as an emotional center in its own right.