Send us a text

In this episode of MOHIVATE, Dr Mohi Sarawgee explores cortisol - the hormone behind survival, rhythm, and modern stress.

Cortisol is the body’s alarm system. We unpack what it actually does, how its daily rhythm works, and why disruption of that rhythm often matters more than any single test result.

She explains what cortisol really is, where it’s made, and how it works through the brain–body stress axis. She explores the difference between acute and chronic stress, why rhythm matters more than single test results, and how cortisol interacts with blood sugar, memory, sleep, mood, and other hormones including estrogen, progesterone, and thyroid signalling.

You’ll hear why stress doesn’t always show up as “high cortisol” on a blood test, why cortisol testing can be misleading without context, and how modern life keeps the nervous system in a state of quiet vigilance and where survival slowly becomes a lifestyle..

With clinical insight, warmth, and clarity, this episode brings science back to where it belongs: in the body, not just on a lab report.

References:

1. McEwen BS. Protective and damaging effects of stress mediators.
https://www.nejm.org/doi/full/10.1056/NEJM199801153380307

2. Russell GM, Lightman SL.The human stress response.
https://www.nature.com/articles/s41574-019-0228-0

3. Adam EK et al.Diurnal cortisol slopes and mental and physical health outcomes.
Psychoneuroendocrinology
https://www.sciencedirect.com/science/article/pii/S0306453017301963

Just a gentle reminder: this episode is for information, education, and inspiration only. It’s not a substitute for your doctor’s advice. For any personal health concerns, always seek guidance from your doctor.

Send us a text

In this week’s episode of MOHIVATE, Dr. Mohi Sarawgee explores dopamine - the neurotransmitter of anticipation, motivation, and the spark that pulls you toward what matters.

Dopamine is not the molecule of pleasure or fireworks, but the subtle chemistry of maybe - the signal that says, lean forward, try again, something meaningful might be here.

Dr. Mohi unpacks what dopamine really is, where it’s made, and how it shapes movement, momentum, curiosity, learning, procrastination, restlessness, and why modern life tugs so sharply at our attention.

From the midbrain pathways that steady your habits to the reward-prediction errors behind phones, novelty, and dating, this episode brings science into the moments you live every day - with warmth, humour, and a doctor’s clarity.

Discover what supports a healthy dopamine rhythm, and how to nurture motivation without burning out your nervous system.

References:

1. Schultz, W. (2016). Reward functions of the basal ganglia. Journal of Neural Transmission.
https://doi.org/10.1007/s00702-016-1570-0

2. Salamone, J.D., & Correa, M. (2012). The Mysterious Motivational Functions of Mesolimbic Dopamine. Neuron.
https://doi.org/10.1016/j.neuron.2012.10.021

3. Björklund, A., & Dunnett, S. (2007). Dopamine neuron systems in the brain: an update. Trends in Neurosciences.
https://doi.org/10.1016/j.tins.2007.03.006

4. Lisman, J., & Grace, A.A. (2010). The hippocampal-VTA loop: controlling the entry of information into long-term memory. Neuron.
https://doi.org/10.1016/j.neuron.2010.05.002

5. Glimcher, P.W. (2011). Understanding dopamine and reinforcement learning. Current Opinion in Neurobiology.
https://doi.org/10.1016/j.conb.2011.02.012

6. Book reading : The Molecule of More” — Lieberman & Long

Just a gentle reminder: this episode is for information, education, and inspiration only. It’s not a substitute for your doctor’s advice. For any personal health concerns, always seek guidance from your doctor.

Send us a text

In this episode of MOHIvate, Dr. Mohi Sarawgee explores what longevity really means in 2025 - beyond buzzwords, biohacking trends, and the pressure to optimise every corner of your life.

With a mix of science, history, and honest observation, she unpacks why humans have always chased longer life, how modern longevity culture took over Instagram and Silicon Valley, and what the evidence actually tells us about ageing today.
You’ll hear about the big voices shaping the field, the ethics we rarely discuss, the hopes, the hype and the parts that genuinely matter for a life well lived.

You’ll learn:

• what ageing actually is (in simple, human language)
• why the longevity world swings between real science and shiny marketing
• how to think about early screening, biomarkers, supplements, and “optimisation”
• why lifestyle remains the strongest longevity tool we have
• how inequality, not genes, still predicts ageing the most
• the habits that meaningfully shape healthspan (and feel doable in daily life)

This episode is a grounded, science-informed reminder that real longevity is about feeling well, functioning well, and living meaningfully in the years you already have.

If you’ve ever felt pressure to join the longevity race, questioned whether you’re “doing enough,” or wondered how to make sense of the promises, products, and protocols ; this conversation will help you feel clearer, calmer, and more empowered.

References:

1. Healthy lifestyle in older adults and mortality risk
Wang J., et al. The Lancet Healthy Longevity, 2023.
Link: https://www.thelancet.com/journals/lanhl/article/PIIS2666-7568(23)00140-X/fulltext

2. Joint associations of physical activity and sleep duration with cognitive ageing in older adults
Bloomberg M., et al. The Lancet Healthy Longevity, 2023.
Link: https://www.thelancet.com/journals/lanhl/article/PIIS2666-7568(23)00083-1/fulltext

3. Single-domain and multidomain lifestyle interventions for preventing cognitive decline
Mendes A.J., et al. The Lancet Healthy Longevity, 2025.
Link: https://www.researchgate.net/publication/395928803_Single-domain_and_multidomain_lifestyle_interventions_for_the_prevention_of_cognitive_decline_in_older_adults_who_are_cognitively_unimpaired_a_systematic_review_and_network_meta-analysis

4. Books:

- Outlive: The Science & Art of Longevity — Peter Attia, MD
- Why We Die: The New Science of Ageing and the Quest for Immortality — Venki Ramakrishnan
- Why We Sleep: Unlocking the Power of Sleep and Dreams — Matthew Walker, PhD
- Lifespan: Why We Age — and Why We Don’t Have To — David Sinclair, PhD
- The Blue Zones: Lessons for Living Longer From the People Who’ve Lived the Longest — Dan Buettner
- The Telomere Effect: A Revolutionary Approach to Living Younger, Healthier, Longer

Just a gentle reminder: this episode is for information, education, and inspiration only. It’s not a substitute for your doctor’s advice. For any personal health concerns, always seek guidance from your doctor.

Send us a text

In this episode of MOHIVATE, Dr. Mohi Sarawgee explores what gratitude actually does to the brain and body far beyond motivational quotes and “be positive” advice.

Drawing on neuroscience and heart-health research, she looks at how gratitude lights up the medial prefrontal cortex and anterior cingulate cortex, lowers inflammation, supports heart health, and acts like “emotional immunology” for a stressed nervous system. From UCLA reviews to Harvard gratitude studies, she unpacks the science in simple, human language.

Between winter fairy lights and Thanksgiving tables, Dr. Mohi also speaks to the quieter side of gratitude ; when the year hasn’t been easy, when there have been losses, diagnoses, or burnout. She shares a favourite patient story and offers a gentle 1–1–1 gratitude practice you can try in under a minute a day.

This one’s for anyone who’s felt hurt or worn down by life or people, and still wants to find small, real reasons to keep going – and to come home to themselves.

References:

1. UCLA Health – “Health benefits of gratitude”
Nice lay summary of research on gratitude, mood, heart health, sleep and inflammation (this is where the “15 minutes a day, 5 days a week for 6 weeks” style interventions are discussed).
https://www.uclahealth.org/news/article/health-benefits-gratitude

2. Harvard Health Publishing – “Giving thanks can make you happier”
Classic evidence-based piece summarising gratitude journaling studies (10-week “gratitude list” vs “irritations” group, mood and doctor-visit differences, etc.).
https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier

3. Fox GR et al. (2015) – “Neural correlates of gratitude” – Frontiers in Psychology
fMRI study showing that feeling gratitude activates the medial prefrontal cortex and anterior cingulate cortex
https://pmc.ncbi.nlm.nih.gov/articles/PMC4588123/

4. Diniz G et al. (2023) – “The effects of gratitude interventions: a systematic review and meta-analysis” – Einstein (São Paulo)
64 randomised trials of gratitude interventions; shows benefits for mental health, anxiety, depression, positive affect and life satisfaction ;this supports the “around 70 studies / tens of thousands of people” report.
https://pmc.ncbi.nlm.nih.gov/articles/PMC10393216/

5. Mills PJ et al. (2015) – “The role of gratitude in spiritual well-being in asymptomatic heart failure patients” – Spirituality in Clinical Practice
Observational work in heart-failure patients showing higher dispositional gratitude linked with better mood, sleep and inflammatory profile.
https://pmc.ncbi.nlm.nih.gov/articles/PMC4566460/

6. Redwine L et al. (2016) – Gratitude journaling pilot in heart failure (8-week intervention)
Small RCT where adding a gratitude journal improved heart-rate variability and some inflammatory markers (CRP, IL-6) and sleep quality.
https://www.sciencedirect.com/science/article/pii/S0022399916302117

Just a gentle reminder: this episode is for information, education, and inspiration only. It’s not a substitute for your doctor’s advice. For any personal health concerns, always seek guidance from your doctor.

Send us a text

In this episode of MOHIVATE, Dr. Mohi Sarawgee explains what really happens to our skin in winter - why it becomes dry, tight, itchy, and why eczema often feels worse this time of year.

With a blend of medical clarity and calm reassurance, she explores:

The skin barrier and why it behaves like a brick wall

How hot baths, heating, fabrics, and dry air quietly damage it

Why moisturising is treatment, not pampering , especially for eczema

How fingertip units (FTU) help you use steroid creams safely and confidently

When eczema becomes infected, and how to recognise it early

Why emotional stress, sleep loss, and guilt often make eczema worse

You’ll learn practical, realistic ways to help skin repair, soothe, and protect itself, especially in winter.

A gentle reminder: your skin is not failing. It is asking for support, and when we give it patiently, consistently, and kindly, it often remembers how to protect us again.

References (Official Sources — Direct Web Links)

1. NICE Guideline – Atopic Eczema in Under 12s

https://www.nice.org.uk/guidance/cg57

2. British Association of Dermatologists – Patient Leaflet (Atopic Eczema)

https://www.bad.org.uk/pils/atopic-eczema/

3. American Academy of Dermatology – Eczema Overview

https://www.aad.org/public/diseases/eczema

4. New England Journal of Medicine — Atopic Dermatitis (Medical Review, 2020)

https://www.nejm.org/doi/full/10.1056/NEJMra1801930

Just a gentle reminder: this episode is for information, education, and inspiration only. It’s not a substitute for your doctor’s advice. For any personal health concerns, always seek guidance from your doctor.

Send us a text

In this episode of MOHIVATE, Dr. Mohi Sarawgee looks at the side of medicine we rarely discuss - the emotional and physiological cost of caring.

What happens when the doctor feels worn thin, when empathy starts to ache, and the healer quietly needs healing too?

Drawing from studies in The Lancet Psychiatry and research on mirror neurons and burnout, she explores the emotional biology of empathy fatigue, the neuroscience of resilience, and the courage it takes to keep showing up for others while learning how to show up for yourself.

A reminder that even in exhaustion, there is still empathy, and in every act of self-compassion, the beginning of coming home to yourself again.

This one’s for the healers, the helpers, and the humans behind the white coat.

Just a gentle reminder: this episode is for information, education, and inspiration only. It’s not a substitute for your doctor’s advice. For any personal health concerns, always seek guidance from your doctor.

Send us a text

In this episode of MOHIvate, Dr. Mohi Sarawgee breaks down Seasonal Affective Disorder (SAD) -> the winter drop in mood, energy, and motivation that affects millions each year.

With a blend of science, psychology, and everyday language, she explains why shorter days and longer nights change our brain chemistry, why cravings and fatigue increase, why motivation disappears, and why none of this means you’re “weak,” “lazy,” or “unmotivated.”

You’ll learn:

•how light affects serotonin, melatonin, mood, and sleep

•why Vitamin D matters in winter

•why winter cravings are biochemical, not lack of discipline

•simple, realistic steps that actually help - from light exposure to nutrition and routine

•when SAD is mild vs. when it needs medical support

This episode is a gentle, science-backed reminder that winter isn’t a failure season - it’s a recalibration season.

If you’ve been feeling slower, heavier, more emotional, or “not yourself,” this conversation will help you feel understood, supported, and a little more hopeful.

References :

1. Rosenthal N.E. et al. Seasonal Affective Disorder: A Description of the Syndrome and Preliminary Findings with Light Therapy. Journal of Affective Disorders. https://doi.org/10.1016/0165-0327(84)90026-7

2. Lewy A.J. et al. The Circadian Basis of Winter Depression: The Phase-Shift Hypothesis. European Neuropsychopharmacology. https://doi.org/10.1016/j.euroneuro.2006.03.007

3. Lam R.W. et al. Light Therapy for Seasonal Affective Disorder. Journal of Psychiatry & Neuroscience. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1315668/

4. NHS UK – Vitamin D Guidance. https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/

5. Holick M.F. Vitamin D Deficiency. New England Journal of Medicine. https://doi.org/10.1056/NEJMra070553

6. Hallahan B. et al. Omega-3 Fatty Acids for Depression. BJPsych Open. https://doi.org/10.1192/bjpo.bp.116.002469

7. Book- Why We Sleep by Matthew Walker

Just a gentle reminder: this episode is for information, education, and inspiration only. It’s not a substitute for your doctor’s advice. For any personal health concerns, always seek guidance from your doctor.

Send us a text

In this week’s episode of MOHIVATE, Dr Mohi Sarawgee explores Oxytocin - the hormone that turns touch into trust and moments into meaning.

From a hand on the shoulder to a shared laugh, discover how this remarkable molecule builds bridges between brains, calms our stress circuits, and reminds the body that safety is found not in isolation but in connection.

Because sometimes the most healing chemistry isn’t prescribed - it’s felt between us.

References:

1. Kosfeld M., Heinrichs M., Zak P. J., Fischbacher U., & Fehr E. (2005). Oxytocin increases trust in humans. Nature, 435(7042), 673–676.
Nature+2
PubMed+2

2. Chen Y., et al. (2023). Oxytocin administration enhances pleasantness and neural responses to gentle social touch mediated by C-touch fibers. eLife, 12:e85847.
eLife+1

3. Handlin L., et al. (2023). Human endogenous oxytocin and its neural correlates show adaptive responses to social touch based on recent social context. eLife, 12:e81197.
eLife+1

4. De Dreu C.K.W., Greer L.L., Handgraaf M.J.J., et al. (2018). Oxytocin facilitates social learning by promoting conformity to in-group norms. Psychoneuroendocrinology, 89, 60-70.
PubMed Central

5. Schneider E., et al. (2023). Affectionate touch and diurnal oxytocin levels: an ecological momentary assessment during the COVID-19 pandemic. eLife, 12:e8124

6. We’ll hold hands till conversations come back.” — Natasha Badhwar, A Bridge to My Former Self, Mint Lounge (2013) [ Found this after hard scrolling through my Facebook !! Hope you enjoy it as much as I did]

Just a gentle reminder: this episode is for information, education, and inspiration only. It’s not a substitute for your doctor’s advice. For any personal health concerns, always seek guidance from your doctor.