The mindbodygreen Podcast

514: What we’re still getting wrong about women’s health | Exercise physiologist Stacy Sims, Ph.D. Dec 04, 2023

“The conversation about Zone 2 is all based on male physiology and male data," says Stacy Sims, Ph.D.

Stacy, an exercise physiologist and nutrition scientist who aims to revolutionize exercise nutrition and performance for women, discusses what women need to know about today’s buzziest longevity topics, plus:

- Women are not small men (~00:12)

- Stacy’s dream research study (~01:54)

- How your menstrual cycle can inform your workouts (~02:25)

- Stacy’s POV on birth control pills (~04:39)

- How women should exercise during perimenopause (~09:20)

- How women should exercise during menopause (~11:00)

- What women need to know about Zone 2 training (~17:21)

- How right cold plunge temperature for women (~20:42)

- How women should build & maintain lean muscle (~23:52)

- Protein needs for women & the best time to consume it (~26:09)

- Common vitamin deficiencies for women (~28:06)

- What women need to know about time-restricted eating (~30:05)

- The most effective weight loss strategy for women (~33:56)

- How women are physically superior to men (~40:02)

- Supplements that aren’t worth your time (~45:31)

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Referenced in the episode:

- Stacy's website.

- Check out Stacy's books.

- A study on birth control & emotional regulation.

- A study on protein intake & body composition.

- A study on female ACL tears.

- A study documenting sex differences in the shiver response.

- Read Stacy's post on Zone 2 training.

- A study on vitamin D & PMS.

- mbg Podcast episode #480, with Peter Attia, M.D.

- mbg Podcast episodes #436 and #505, with Gabrielle Lyon, D.O.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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513: The most underrated marker for metabolic health | Richard Johnson, M.D. Nov 27, 2023

"When uric acid is high, it predicts the development of kidney disease, high blood pressure, and obesity," says Richard Johnson, M.D.

Richard, a board-certified internal medicine doctor who has researched obesity and diabetes for 20+ years, joins us to discuss the more complex, controversial areas of kidney health, plus:

- The role of oxalates & dairy in kidney health (~00:14)

- How to assess your kidney health (~07:33)

- High-purine foods to avoid (~14:43)

- Richard’s viral findings on obesity (~19:17)

- Why not all fructose is created equal (~30:12)

- How to rank your fruits (~32:44)

- The impact of fast vs. slow sugar (~42:31)

- How Johnson views alternative sweeteners (~43:58)

- The optimal diet for a healthy weight (~48:55)

- What actually makes seed oils inflammatory (~52:27)

Referenced in the episode:

- Richard's book, Nature Wants Us To Be Fat.

- mbg Podcast episode #498, with Richard.

- A study on dairy & gout.

- A study on creatinine & longevity.

- Richard's paper on obesity.

- Richard's study on apple juice & fructose.

- Richard's study on carb intake in lab mice.

- Sign up for The Long Game.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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512: How to reduce anxiety & negative self-talk | Performance psychologist Michael Gervais, Ph.D. Nov 20, 2023

“Fear of other people's opinions might be one of the great constrictors for human potential," says Michael Gervais, Ph.D.

Michael, one of the world’s top high-performance psychologists, joins us for a master class on reducing anxiety, boosting self confidence, and overcoming FOPO— the fear of other people’s opinions—plus:

- What is FOPO & why is it detrimental? (~00:18)

- How to know if you suffer from FOPO (~07:55)

- When comparison can be a motivator (~09:27)

- The recipe for long-lasting happiness (~12:57)

- How to actually measure self-worth (~15:12)

- How to raise genuinely happy kids (~18:46)

- How to build confidence (~25:35)

- How to reduce performance anxiety (~29:33)

- How to limit negative self-talk (~34:47)

- How to stop prioritizing other people’s opinions (~38:41)

- The power of the Barry Manilow effect (~43:20)

- How to become a better friend (~48:42)

- Who Michael wants to work with next (~51:34)

- Standout people Michael has worked with (~53:27)

- How to invest in your own psychology (~57:12)

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Referenced in the episode:

- Michael's book, The First Rule of Mastery: Stop Worrying about What People Think of You.

- "The Good Life" Harvard study.

- The Barry Manilow study.

- Sign up for The Long Game.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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511: How to strength train your brain | Memory expert Jim Kwik Nov 13, 2023

“Our memory is like a muscle. We use it or we lose it," says Jim Kwik.

Jim, one of the top memory coaches in the country and a leading expert in brain optimization, joins us to discuss the best mental exercises you can do every day, plus:

- Less obvious habits that harm brain health (~00:02)

- Do you have digital dementia? (02:20)

- How to rely less on your devices (~11:45)

- How to get your brain firing (~18:53)

- Daily mental exercises that don’t take much time (~25:17)

- How to watch TV more productively (~30:17)

- How to overcome the afternoon slump (~38:03)

- The brain benefits of black coffee (~45:20)

- How to identify your brain type (~47:26)

- How to optimize your focus (~53:17)

Referenced in the episode:

- Jim's book, Limitless Expanded Edition: Upgrade Your Brain, Learn Anything Faster, and Unlock Your Exceptional Life.

- mbg Podcast episode #488, with Jim.

- A study on London taxi drivers' brains.

- A study on lion's mane mushrooms & BDNF.

- mybrainanimal.com quiz.

Take 20% off focus+ with code FOCUSPOD. Cannot combine with gift cards or other discount codes. Apply code at checkout.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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510: The secret to lifelong happiness | Bestselling author Morgan Housel Nov 06, 2023

“What really matters for your happiness is not your circumstances It's the gap between your circumstances and your expectations," says Morgan Housel.

Morgan, a bestselling author and former columnist for the Wall Street Journal and Motley Fool, joins us to discuss how to optimize your happiness in a world that’s so fragile to chance, plus:

- Morgan’s powerful personal story (~00:09)

- How to balance uncertainty & control (~09:01)

- How Morgan worked though survivor’s guilt (~13:09)

- Why happiness depends on expectations (~16:10)

- How to realistically measure your happiness (~20:46)

- The delicate relationship between money & happiness (~26:26)

- How to incentivize people to live healthier (~31:42)

- How to find joy in the mundane (~38:41)

- How to balance optimism & pessimism (~44:13)

- What changes Morgan has made to his own life (~48:05)

- What Morgan feels grateful for today (~49:44)

Referenced in the episode:

- Morgan's book, Same As Ever: A Guide to What Never Changes.

- Morgan's previous bestseller, The Psychology Of Money.

- Morgan's website.

- Start your 30-day free trial with WHOOP.

- Sign up for The Long Game.

We hope you enjoy this episode sponsored by WHOOP, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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509: How to prevent seasonal depression | Psychiatrist Norman Rosenthal, M.D. Oct 30, 2023

"Five percent of the U.S. adult population suffers from full-blown seasonal affective disorder (SAD),” says Norman Rosenthal, M.D.

Norman, a world-renowned psychiatrist, joins us to discuss his must-have tips to combat the winter blues (and prevent them before they even become an issue), plus:

- How SAD can happen in the summer (~00:18)

- The main drivers of SAD (~03:01)

- How SAD affects women vs. men (~07:05)

- How the holidays play a role in SAD (~09:04)

- The role of anticipation in seasonal depression (~13:53)

- How to prepare for the winter blues (~16:32)

- How much sunlight do you need to thrive? (~20:26)

- How to adapt to daylight savings time (~23:22)

- The power of routines for combating SAD (~27:07)

- How climate change impacts seasonal depression (~30:37)

- How social media & technology pay a role in SAD (~37:13)

- The future of SAD research (~39:37)

- The best exercises for mental health (~41:34)

- Why it’s so important to talk about SAD (~43:06)

Trigger warning: This episode includes mentions of suicidal ideation and sexual assault. You’re never alone. If you or someone you know are struggling, call the National Suicide Prevention Lifeline at 988 or contact the National Sexual Assault Hotline for confidential support.

Referenced in the episode:

- 5% of U.S. population suffers from SAD.

- Read Norman's Washington Post feature.

- Norman's website.

- Norman's books.

- A study on natural light & circadian rhythm.

- mbg Podcast episode #389, with Jennifer Heisz, Ph.D.

- Start your 30-day free trial with WHOOP.

- Sign up for The Long Game.

We hope you enjoy this episode sponsored by WHOOP, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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508: Underrated health metrics you shouldn’t ignore | Will Ahmed, founder of WHOOP Oct 23, 2023

“If you eat within three hours of bedtime, that will negatively impact your sleep and recovery data," says Will Ahmed.

Will, the founder and CEO of WHOOP, joins us to discuss all things recovery and performance (including HRV, sleep, alcohol, and more), plus:

- Why HRV is critical for your health (~00:49)

- How to measure resting heart rate by decade (~03:20)

- Why respiratory rate is key (~08:26)

- The importance of blood oxygen levels (~10:53)

- How to assess skin temperature (~12:18)

- How to increase your HRV (~13:35)

- How meal timing impacts your HRV (~16:39)

- How THC affects your recovery (~20:03)

- Zone 2 training & how to exercise for weight management (~23:21)

- The health perks of pickleball (~30:23)

- How to optimize your sleep (~32:24)

- How to actually measure sleep quality (~35:49)

- How sharing a bed can impact recovery (~39:15)

- What we can learn from the highest performing athletes (~41:18)

- How to compare your data to the general health population (~46:45)

- The future of health metrics for women (~48:32)

Referenced in the episode:

- Start your 30-day free trial with WHOOP.

- Check out the WHOOP Journal.

- Shop blue light glasses.

- Learn more about WHOOP Coach.

- Sign up for The Long Game.

We hope you enjoy this episode sponsored by WHOOP, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

Learn more about your ad choices. Visit megaphone.fm/adchoices

507: How to heal generational trauma | Thomas Hübl, Ph.D. Oct 16, 2023

“At the root of loneliness is trauma. At the root of numbness and isolation is a defense mechanism that protects us from pain," says Thomas Hübl, Ph.D.

Thomas, a collective trauma expert, renowned teacher, and author, joins us to discuss how to recognize your trauma symptoms and even heal ancestral wounds, plus:

- The “explosion” of trauma (~00:25)

- Are we over-diagnosing trauma? (~03:35)

- The link between trauma & mindset (~07:15)

- How to become more emotionally resilient (~09:19)

- Telltale signs someone is dealing with trauma (~13:59)

- Where traditional therapy misses the mark (~21:00)

- How to know if your therapist has experience in trauma work (~24:05)

- How trauma gets stored in the body (~30:05)

- The link between social connection and well-being (~36:04)

- How generational trauma can show up in your life (~42:12)

- How to unlock generational trauma (~50:50)

- How to find a trauma therapist skilled in generational work (~53:44)

- The role of psychedelics in trauma work (~56:29)

- Three things everyone should do to become more attuned (~01:00:37)

- The science of changing your genes (~01:07:08)

Referenced in the episode:

- Thomas' book, Attuned.

- Generational trauma study in mice.

- Check out Thomas' online courses.

- Sign up for The Long Game.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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506: The 7 key principles to success | Sportswriter & NYT bestselling author Sally Jenkins Oct 09, 2023

“Failure is a necessary precondition for success," says Sally Jenkins.

Sally, a sports columnist for The Washington Post for over 20 years, joins us to discuss everything she’s learned about grit, motivation, and burnout, plus:

- How to cultivate resilience (~00:04)

- Scarcity vs. abundance mindsets (~03:57)

- What wildly successful athletes have in common (~05:59)

- How to become a great leader (~11:37)

- The most standout athletes Sally has ever met (~13:27)

- Natural talent vs. ambition and grit (~17:34)

- The secret to making hard work look easy (~22:14)

- How to train like an elite athlete (~24:36)

- The mental health epidemic among athletes (~26:29)

- The power of visualization (~29:56)

- How to reach your full potential (~32:03)

- How to identify & overcome burnout (~33:37)

- The fundamentals of decision making (~39:23)

- What to do if you struggle with motivation (~42:26)

- How to stick to a workout routine (~45:56)

- Sally’s dream interview (~47:58)

- The most overrated & underrated athlete (~52:51)

- Where Sally wants the sports conversation to go (~55:31)

Referenced in the episode:

- Sally's book, The Right Call.

- Read Sally's work.

- Sign up for The Long Game.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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505: How to build lean muscle & eat the right amount of protein | Functional medicine doctor Gabrielle Lyon, D.O. Oct 02, 2023

“Skeletal muscle is metabolic currency, and it is a currency that you cannot buy," says Gabrielle Lyon, D.O.

Gabrielle, a functional medicine doctor, joins us to discuss her lean muscle-building tips for any age, plus:

- Gabrielle’s POV on Pilates (~00:41)

- What is muscle hypertrophy? (~03:23)

- Why muscle is the organ of longevity (~05:22)

- How to build lean muscle as you age (~10:31)

- How to measure your muscle mass (~18:23)

- Gabrielle’s exercise routine as a busy mom (~24:33)

- How to start a strength training routine (~29:14)

- How to build a good mental framework (~31:56)

- Gabrielle’s personal nutrition plan (~35:13)

- Why many people struggle to lose weight (~37:39)

- Gabrielle’s go-to breakfast (~43:17)

- The universal truths in nutrition science (~47:43)

- The future of protein research (~50:09)

- The biggest misconceptions around strength training (~53:30)

- How lifting heavy things can save your life (~58:14)

Referenced in the episode:

- Gabrielle's book, Forever Strong.

- mbg Podcast episode #436, with Gabrielle.

- mbg Podcast episode #466, with Don Layman, Ph.D.

- mbg Podcast episode #438, with Alexis Cowan, Ph.D.

- Gabrielle's podcast, The Dr. Gabrielle Lyon Show.

- Download Gabrielle's exercise video library for free until 10/17.

- A study showing muscle decrease can begin in your 30s.

- A study on protein & weight management.

- Shop organic fiber potency+.

- Sign up for The Long Game.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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504: How to think yourself younger | Mother of mindfulness Ellen Langer, Ph.D. Sep 25, 2023

“People think about living each day as if it's their last. One could also live each day as if it's their first," says Ellen Langer, Ph.D.

Ellen, an award-winning Harvard psychologist known as the "mother of mindfulness," joins us to discuss how to tap into your mindset for optimal health, plus:

- Ellen’s background & professional work (~00:11)

- Ellen’s famous counterclockwise study (~03:07)

- How mindset affects the aging process (~09:13)

- Ellen’s chambermaid study on mindset & weight loss (~10:40)

- Ellen’s studies on mindset & fatigue (~12:59)

- Ellen’s mind-body study on blood sugar (~17:53)

- How to optimize your mind-body connection (~23:14)

- Why 1 + 1 doesn’t always equal 2 (~24:16)

- How to manage anxiety from uncertainty (~28:18)

- How to learn to be more mindful (~33:58)

- How to make mindful decisions (~35:34)

- How to create positive contagion (~43:39)

- How to use mindfulness in a doctor-patient setting (~45:56)

- How to balance presence & planning for the future (~54:44)

- What Ellen has changed in her life since studying mindfulness (~59:16)

- The science of spontaneous remissions (~01:04:38)

- Why mindfulness is not a practice (~01:07:05)

- How to keep childlike wonder alive (~01:14:43)

Referenced in the episode:

- Ellen's book, The Mindful Body.

- Ellen's famous counterclockwise study.

- Ellen's chambermaid study.

- Ellen's blood sugar study.

- Piano stairs experiment video.

- Studies on attention to variability here and here.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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503: Underrated tips to live to 100+ | Longevity expert Dan Buettner Sep 18, 2023

“Most of longevity, physical agility, and ongoing health is a result of unconscious behavior, not conscious behavior," says Dan Buettner.

Dan, a longevity expert, New York Times bestselling author, and founder of the Blue Zones, joins us to discuss underrated longevity tips, plus:

- How to drink alcohol mindfully (~00:12)

- Why joy is crucial for longevity (~03:36)

- The health benefits of volunteering (~06:20)

- Why simplicity is the key to happiness (~09:17)

- How to “forget to die” (~11:23)

- Reverse ageism in the Blue Zones (~13:06)

- The next place on Dan’s Blue Zones wish list (~16:05)

- Why you should sit on the floor (~22:44)

- Is pickleball good for longevity? (~28:30)

- What we can learn from centenarians (~32:07)

- Dan’s favorite Blue Zone (~34:10)

- Dan’s POV on grass-fed meat (~38:02)

- Dan’s upcoming research on healthspan (~42:14)

Referenced in the episode:

- Dan's new book, The Blue Zones Secrets for Living Longer: Lessons From the Healthiest Places on Earth.

- Dan's Netflix show, "Live To 100: Secrets Of The Blue Zones."

- mbg Podcast episode #460, #356, #298, #157, and #33, with Dan.

- A survey on Ikaria & alcohol consumption.

- Read Dan's excerpt on mbg.

- Read more about Singapore as the newest Blue Zone.

- A study on volunteering & health outcomes.

- A study on racket sports & longevity.

- Sign up for The Long Game.

We hope you enjoy this episode sponsored by Cotton, we love cotton because it’s a natural fiber grown straight from the earth. But also because it’s the common thread throughout our very best memories. Whether it’s that t-shirt you’ll never get rid of or the sheets you tuck into every night… We can always count on cotton for style, comfort, and durability. To learn more about this sustainable fiber, visit www.thefabricofourlives.com.

Feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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502: How to use self-hypnosis for anxiety, sleep & more | Psychiatrist David Spiegel, M.D. Sep 11, 2023

“Hypnosis is in no way a loss of control. It's a way of enhancing control over your mind and body," says David Spiegel, M.D.

David, a psychiatrist who has spent over 40 years studying hypnosis, joins us to discuss the very real science behind the therapeutic tool, plus:

- David’s background & professional work (~00:14)

- Stage hypnosis vs. self-hypnosis (~07:20)

- How to use self-hypnosis (~09:51)

- How hypnosis affects the brain (~12:37)

- Self-hypnosis for athletic performance (~16:06)

- Self-hypnosis for pain management (~18:42)

- Self-hypnosis for sleep & stress (~23:11)

- Why detaching yourself from your body works (~25:28)

- A self-hypnosis exercise for anxiety (~28:17)

- How to become more comfortable with uncertainty (~32:22)

- How to know if you’re hypnotizable (~38:07)

- How to become more hypnotizable (~43:05)

- How kids can use self-hypnosis for self-esteem (~46:00)

- How to use the Reveri app (~48:29)

- David’s impressive hypnotism success stories (~53:09)

- The biggest myth about hypnotism (~56:14)

Referenced in the episode:

- Download Reveri and sign up for a free 7-day trial.

- David's study on self-hypnosis & pain management.

- A study on hypnotizability as a stable trait.

- Reveri hypnotizability test.

- David's study on self-hypnosis & pain in women with breast cancer.

- Sign up for The Long Game.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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501: The dirty secrets of factory farming | 4th generation farmer Will Harris Sep 04, 2023

“In agriculture, we have misused technology horribly, and it has yielded devastating, unintended consequences," says Will Harris.

Will, a fourth-generation farmer and owner of White Oak Pastures, joins us to discuss how we can rethink the agricultural system and live healthier lives, plus:

- Will’s background & how he started the farm (~00:11)

- What is regenerative agriculture? (~02:54)

- How Will responds to criticism of regenerative agriculture (~05:18)

- Why the solution is not highly-processed, fake meat (~07:59)

- Why is it hard to accelerate regenerative agriculture? (~11:48)

- The problem with feedlot cows (~15:57)

- The cost of producing grass-fed versus conventional beef (~19:28)

- Why you should care about soil health (~25:40)

- How to live a farm-like lifestyle wherever you reside (~30:59)

- How to grow food in your own backyard (~35:44)

- The role of technology in agriculture (~38:49)

- How you can support regenerative farmers (~41:22)

Referenced in the episode:

- White Oak Pastures.

- Listen to Will on Joe Rogan Experience.

- Force Of Nature farm.

- Read more about Will on his website.

- Preorder Will's book, A Bold Return To Giving A Damn.

- Sign up for The Long Game.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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500: The new science of preventing cancer & heart disease | Longevity specialist Darshan Shah, M.D. Aug 28, 2023

“The way we diagnose cancer is going to change dramatically in the next 10 or 15 years," says Darshan Shah, M.D.

Darshan, a longevity specialist and board-certified surgeon, joins us on our 500th episode to discuss what the future of longevity treatment looks like, plus:

- Darshan’s background & personal health journey (~00:28)

- What’s driving low testosterone levels in men? (~06:51)

- The future of preventing & treating heart disease (~10:50)

- The best tests to assess your cardiovascular health (~14:15)

- How to screen for cancer as early as possible (~19:15)

- What you need to know about Grail & Prenuvo (~26:01)

- Darshan’s “longevity circuit” for optimal health (~30:24)

- The longevity benefits of red light therapy & sauna (~32:00)

- How to cold plunge correctly (~34:17)

- Is IV drip therapy worth it? (~35:30)

- How to know if you should get testosterone replacement therapy (~39:17)

- What you need to know about ozone therapy (~41:00)

- Longevity treatments that will give you the most bang for your buck (~45:32)

- The at-home devices that waste your time (~48:35)

- The best water filters for your home (~50:33)

- How to inspire kids to eat healthy (~55:16)

Referenced in the episode:

- Next Health.

- Mark Hyman's Food: What The Heck Should I Eat?

- Cleerly heart scan.

- Color gene test.

- Prenuvo.

- Grail.

- Fecal Immunochemical Test.

- A study showing nearly half of U.S. water contaminated.

- Darshan's water filter rec.

- Darshan's air filter recs here and here.

- mbg Podcast episode #480, with Peter Attia, M.D.

We hope you enjoy this episode, and feel free to watch the full video onYouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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499: The healthiest way to lose weight long-term | Cognitive behavioral therapist Joanna Grover, LCSW Aug 21, 2023

“You have to have an emotional connection to your goal," says Joanna Grover, LCSW.

Joanna, a cognitive behavioral therapist, joins us to discuss the missing piece of the puzzle when it comes to successful, healthy weight loss, plus:

- Joanna’s background & health journey (~00:11)

- How gratitude transformed Joanna’s health outcome (~04:13)

- What is functional imagery training? (~05:41)

- How to overcome unhealthy food cravings (~07:24)

- The difference between functional imagery training & visualization (~11:20)

- How to reduce emotional eating (~13:42)

- Why we often fail at nutrition & weight goals (~18:08)

- How to become more self-aware about your cravings (~22:34)

- The power of asking yourself questions (~24:47)

- How to convince your friends & family to live healthier lives (~29:21)

- Research on functional imagery training vs. rigid diets (~33:21)

- How to use functional imagery training for anxiety (~37:19)

- What to imagine when you feel overwhelmed (~39:42)

- A breath work exercise for anxiety (~40:57)

- The dangers of bed rotting (~43:00)

- How to raise confident kids (~46:28)

- How to tap into your natural ability to persevere (~57:13)

- How to identify your true values (~58:53)

- How to start functional imagery training today (~01:02:02)

- How imagination can save your life (~01:03:40)

Referenced in the episode:

- Joanna's book, The Choice Point.

- mbg Podcast episode #493, with Gretchen Rubin.

- mbg Podcast episode #482, with Jillian Michaels.

- Learn more about functional imagery training at the University of Plymouth.

- A study comparing functional imagery training to weight management programs.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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498: The silent issue affecting metabolism | Richard Johnson, M.D. Aug 14, 2023

“For a long period of time, you can be losing kidney function and not know it," says Richard Johnson, M.D.

Richard, a board-certified internal medicine doctor, joins us to discuss why you should care about kidney health, plus:

- Richard’s background & professional work (~00:14)

- How to assess your risk for kidney disease (~05:25)

- The link between kidney health & metabolism (~07:09)

- The best test to ask for at the doctor (~12:27)

- How to eat for optimal kidney health (~18:13)

- Why you shouldn’t demonize fruit (~21:06)

- Why people on keto should pay attention to uric acid (~26:59)

- How to prevent kidney stones (~33:37)

- What you need to know about hydration & salt (~37:34)

- How to find your hydration sweet spot (~46:17)

Referenced in the episode:

- Richard's study on kidney disease in animals.

- A study on soup and sodium.

- A NIH paper on serum sodium levels.

- Richard's book, Nature Wants Us To Be Fat.

- See more of Richard's research on his website.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

Learn more about your ad choices. Visit megaphone.fm/adchoices

497: How to prevent dementia & heal trauma | Neuroscientist Caroline Leaf, Ph.D. Aug 07, 2023

“Your mind is your life force," says Caroline Leaf, Ph.D.

Caroline, a cognitive neuroscientist, joins us to discuss her tips for a more resilient brain, plus:

- The biggest impact on mental health right now (~03:42)

- Why younger people are struggling more with mental health (~07:25)

- How to heal your inner child (~12:15)

- How mindset impacts trauma healing (~15:54)

- How to have a more resilient brain (~19:55)

- Daily practices to strengthen your mind muscles (~23:21)

- How your thoughts impact nutrient absorption (~28:03)

- Caroline’s 5-step mind management process (~32:21)

- The myth about forming long-term habits (~41:15)

- How your brain functions in the morning vs. at night (~45:21)

- How to enhance brain health as you age (~52:30)

- The link between worry & dementia (~55:09)

- What’s overrated & underrated for brain health (~01:01:49)

- How to raise resilient, happy kids (~01:08:24)

- How to calm a child down from a temper tantrum (~01:11:54)

Trigger warning: This episode includes mentions of suicidal ideation. You’re never alone. If you or someone you know are struggling, call the National Suicide Prevention Lifeline at 988 or visit 988lifeline.org.

Referenced in the episode:

- Caroline's book, How to Help Your Child Clean Up Their Mental Mess.

- Episode #285 and #237, with Caroline.

- Episode #459, with Gabor Maté, M.D.

- Caroline's podcast.

- Research on a negative mindset & nutrient absorption.

- ultimate multivitamin+.

- Download Caroline's Neurocycle app.

- Caroline's paper on mind management.

- Research on the fear of dementia (another study here).

- 85-95% of what we worry doesn't happen (another study here).

- Shop Caroline's coloring book & toy.

We hope you enjoy this episode, and feel free to watch the full video onYouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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496: A 101-year-old neurologist's longevity secrets | Howard Tucker, M.D. Jul 31, 2023

“Retirement remains the enemy of longevity," says Howard Tucker, M.D.

Howard, a 101-year-old neurologist, joins us to discuss the keys to living a longer, happier life, plus:

- Howard’s Friday martini ritual (~00:17)

- Howard’s regular workday (~00:55)

- The secret to a healthy, long marriage (~03:32)

- Howard’s daily tips for longevity (~05:44)

- What Howard eats in a day (~08:24)

- The secret sauce of longevity (~13:51)

- Howard’s take on biohacking “shortcuts” (~16:45)

- How to maintain a sharp, healthy brain (~19:58)

- What we’re still getting wrong about aging (~21:40)

- The role of mindset in longevity (~24:54)

- How to live a healthy & joyful life (~28:15)

Referenced in the episode:

- Learn more about Howard.

- Contribute to Howard's documentary Kickstarter.

- Keep up with Howard on Instagram and TikTok.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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495: The best lean muscle-building tips for women | Fitness coach & dietitian Holly Baxter Jul 24, 2023

“The primary goal for anyone who wants to focus on fat loss—not lean tissue loss—is to maintain your muscle. So resistance training needs to be the priority," says Holly Baxter.

Holly, an accredited practicing dietitian, competitive bodybuilder, and fitness coach, joins us to discuss how to build the ultimate exercise program, plus:

- Holly’s background & professional work (~00:05)

- Why Holly works primarily with women (~04:15)

- Why some people lose muscle mass on Ozempic (~10:37)

- How to lose weight without losing muscle (~11:56)

- How to build lean muscle in 30 minutes per day (~16:41)

- How to get an intense workout with just your body weight (~27:54)

- Why women should exercise with blood flow restriction (~32:48)

- How long you should recover between exercises (~36:33)

- How many reps is too many (~42:12)

- How to organize your workouts throughout the week (~53:14)

- How to balance cardio & strength training (~54:55)

- How much protein you should eat before a workout (~59:51)

- When to incorporate full-body training (~01:06:06)

- The best time to eat protein post-workout (~01:07:32)

- How women should train as they age (~01:11:44)

Trigger warning: This podcast contains mentions of disordered eating.

Referenced in the episode:

- Check out Holly's website.

- Holly's new e-book.

- A study on HIIT & body mass.

- A study on isometric training & muscle growth.

- Holly's lower body workout video & the bands she used.

- mbg Podcast episode #480, with Peter Attia, M.D.

- mbg Podcast episode #466, with Don Layman, Ph.D.

- Sign up for The Long Game.

Tale 15% off methylation support+ with code SUPPORT15. Cannot combine with gift cards or other discount codes. Apply code at checkout.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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494: Science-backed spiritual tools for longevity | Psychologist David DeSteno, Ph.D. Jul 17, 2023

“The data shows that engagement in spiritual practices leads people to be healthier and live longer, happier lives," says David DeSteno, Ph.D.

David, a psychologist and professor at Northeastern University, joins us to discuss the science behind spiritual practices and how they can benefit our well-being, plus:

- How David defines spirituality (~03:07)

- The science-backed health benefits of spirituality (~06:27)

- The power of believing in something bigger than yourself (~09:54)

- Why spirituality is just as important as exercise & nutrition (~12:49)

- How organized prayer benefits your health (~14:52)

- Why organized religion is declining (~18:57)

- Why church should be more like Burning Man (~22:35)

- Are fitness classes the new faith institutions? (~25:45)

- Do fitness instructors have a greater responsibility? (~31:46)

- Where spirituality meets AI technology (~34:06)

- How to assess your spiritual health (~41:05)

- Easy ways to flex your “soul muscles” (~43:00)

- How meditation makes you nicer (~48:51)

- Exciting research on psychedelics & spirituality (~52:14)

- A spiritual lesson in grief (~55:35)

- What to say to someone who rejects spirituality (~01:01:56)

Referenced in the episode:

- David's podcast, How God Works.

- David's piece in the Wall Street Journal.

- "Church Should Be More Like Burning Man."

- mbg Podcast episode #344, with Lisa Miller, Ph.D. & her research.

- David's study on motor synchrony.

- Molly Crockett's research on Burning Man.

- Casper te Kuile's research on fitness spaces fulfilling spiritual needs.

- David's meditation & compassion study.

- David's meditation & aggression study.

- David's ongoing gratitude study.

- Sign up for The Long Game.

We hope you enjoy this episode, and feel free to watch the full video onYouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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493: Underrated ways to reduce anxiety & boost mood | leading happiness scholar Gretchen Rubin Jul 10, 2023

“Research shows that people who do new things are happier—even something as simple as trying new restaurants," says Gretchen Rubin.

Gretchen, a leading happiness scholar and bestselling author, joins us to discuss how to tap into your five senses—which, in turn, helps strengthen your mental health, creativity, and energy—plus:

- Why Gretchen wrote a book on the 5 senses (~00:11)

- How to make mindfulness more approachable (~05:03)

- What you need to know about the 9 senses (~09:59)

- The reason some people love rewatching TV shows (~12:30)

- The health benefits of Opposite Day (~15:45)

- How to find joy in the mundane (~19:44)

- The benefits of boredom (~25:27)

- How to become a better listener (~27:29)

- How to use music to boost your energy (~32:57)

- The interplay of smell & taste (~36:25)

- How to know if you’re an abstainer or a moderator (~43:26)

- The healing power of touch (~48:31)

- What to do when you walk into a party alone (~50:47)

- Why touch is so tied to emotion (~54:38)

- How your brain filters sensory information (~58:27)

- How the 5 senses can reduce stress & boost energy (~01:01:34)

Referenced in the episode:

- Gretchen's book, Life In The Five Senses.

- Gretchen's podcast, Happier With Gretchen Rubin.

- Gretchen's previous book, Better Than Before.

- mbg Podcast episode #350, with Gretchen.

- Listen to Gretchen on Dan Harris' podcast.

- Research on new experiences & happiness.

- A study on phones at the table & distraction.

- The Nostalgia Machine.

- Gretchen's Five Senses Quiz.

- mbg Podcast episode #272, with Gary Taubes.

- mbg Podcast episode #365, with Mark Schatzker.

- Sign up for The Long Game.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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492: How women should exercise as they age | Award-winning sports journalist Christine Yu Jul 03, 2023

“Respect your body where it is,” says Christine Yu.

Christine, an award-winning sports journalist and author, joins us to discuss everything women should know about starting an exercise routine, plus:

- Christine’s personal & professional background (~00:15)

- How women & men exercise differently (~02:46)

- Why women tend to have more knee injuries (~05:04)

- How to prevent injuries as you age (~13:21)

- The importance of rest & recovery for kids (~17:48)

- How to raise your kids to be good sports (~22:20)

- How early you should start strength training (~25:44)

- How to eat for hormonal balance (~30:42)

- Where women have more strength advantages over men (~34:51)

- How to enhance your mental game (~39:38)

- Why so many people get injured playing pickle ball (~44:38)

- How long you actually need to rest & recover after an injury (~48:07)

- The importance of joy in exercise (~54:43)

- The future of exercise research (~57:18)

- The woman athlete Christine admires most (~01:00:51)

Trigger warning: This podcast contains mentions of disordered eating.

Referenced in the episode:

- Christine's book, Up to Speed: The Groundbreaking Science of Women Athletes.

- mbg Podcast episode #404, with Maria Shriver.

- Research on ACL tears in women.

- A study on knee differences between female dancers & soccer players.

- A study on female vs. male ultra-marathoners.

Tale 15% off methylation support+ with code SUPPORT15. Cannot combine with gift cards or other discount codes. Apply code at checkout.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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491: The future of biohacking (and Ozempic) | regenerative medicine expert Matt Cook, M.D. Jun 26, 2023

“I spent the first half of my life putting people to sleep and doing surgery. I’m spending the second half of my life waking them up and preventing surgery," says Matt Cook, M.D.

Matt, a pioneering regenerative medicine expert, joins us to discuss all the biohacking tools that will transform longevity as we know it, plus:

- Matt’s personal & professional background (~00:18)

- The different types of injections in Matt’s practice (~03:51)

- The science & benefits of NAD+ therapy (~07:56)

- How early screening technology can save your life (~18:54)

- How to know if you’re biologically fit (~26:08)

- How to assess your VO2 max & why it matters (~29:16)

- What you need to know about Ozempic (~31:52)

- Can you microdose Ozempic? (~38:28)

- Who should avoid peptide injections like Ozempic? (~43:44)

- Other peptide injections for gut health, immunity & more (~49:04)

- A primer on stem cell therapy (~51:04)

- The best lifestyle habits to optimize your gut microbiome (~56:36)

- Wild meat versus grass-fed, farm-raised meat (~01:03:19)

- The future of regenerative medicine & biohacking (~01:06:36)

- Why plasma is the most underrated health topic (~01:11:55)

- How to exercise for longevity (~01:15:25)

- The best tools to regulate pain (~01:20:56)

Tale 15% off methylation support+ with code SUPPORT15. Cannot combine with gift cards or other discount codes. Apply code at checkout.

Referenced in the episode:

- Check out BioReset.

- Grail.

- Function.

- Prenuvo.

- mbg Podcast episodes #473, #283, #193, #45, and #22, with Mark Hyman, M.D.

- mbg Podcast episode #480, with Peter Attia, M.D.

- Listen to Peter on The Megyn Kelly Show.

- Sign up for The Long Game.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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490: Longevity secrets from a 102-year-old doctor | Gladys McGarey, M.D. Jun 19, 2023

“Disease and pain aren't our enemies. Our job is not to get rid of them but to learn from them," says Gladys McGarey, M.D.

Gladys, a 102-year-old board-certified integrative medicine doctor, joins us to discuss all of her her tried-and-true secrets for longevity, plus:

- Gladys’ personal & professional background (~02:13)

- Why longevity doesn’t have to be complicated (~07:48)

- Gladys’ six pillars of longevity (~09:29)

- The power of mindset for longevity (~14:01)

- How to overcome pain & trauma (~18:35)

- How Gladys defines health (~20:14)

- The connection between spirituality & healing (~22:35)

- How we can overcome the loneliness epidemic (~24:15)

- How lack of purpose sabotages your health (~27:52)

- How Gladys overcomes adversity (~30:11)

- What we should all do more of to live healthier lives (~31:40)

- How to find your purpose (~34:18)

- One thing everyone should do to promote longevity (~37:19)

- What advice Gladys would give her younger self (~37:59)

- What Gladys eats in a day (~38:50)

- How Gladys met Gandhi (~39:48)

- Why love is the greatest healer (~41:37)

Order a copy of my new book The Joy Of Well-Being at thejoyofwellbeing.com!

Referenced in the episode:

- Gladys' book, The Well-Lived Life.

- Check out Gladys' website.

- mbg Podcast episode #344, with Lisa Miller, Ph.D.

- Lisa's research on spirituality & depression.

- Sign up for The Long Game.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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489: How to walk your way to a longer life | Mobility pioneers Kelly & Juliet Starrett Jun 12, 2023

"Keep an eye on your muscle mass. Treat it like it is literally gold," says Juliet Starrett.

Kelly and Juliet Starrett, mobility pioneers who have spent decades working with pro-athletes, Olympians, and Navy Seals, join us to discuss the daily movement tips that can literally save your life, plus:

- Kelly & Juliet’s background and health journey (~01:59)

- What we’re still getting wrong about movement (~10:20)

- How to optimize your walk (~19:57)

- The power of small movement breaks (~25:33)

- The health benefits of fidgeting & perching (~28:23)

- How to avoid & get rid of cankles (~31:32)

- How to minimize the negative effects of sitting (~35:10)

- How to promote better mobility & range of motion (~38:52)

- How to dress up your daily walk (~45:55)

- The real reason people get injured playing pickle ball (~50:40)

- How to avoid injuries in an active lifestyle (~54:10)

- Why you should do downward facing dog every day (~57:58)

- Why jumping is the key to good health (~59:27)

- The best mobility practices by decade (~01:05:27)

Order a copy of my new book The Joy Of Well-Being at thejoyofwellbeing.com!

Referenced in the episode:

- Kelly & Juliet's book, Built To Move.

- A study on 8,000 steps per day & longevity.

- Follow Kelly & Juliet on Instagram.

- Sign up for The Long Game.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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488: How to improve your memory & focus | Memory coach Jim Kwik Jun 05, 2023

“There’s no such thing as a good or bad memory. There's a trained memory and an untrained memory," says Jim Kwik.

Jim, a leading expert in brain optimization, memory improvement, and accelerated learning, joins us to discuss how to enhance your brain power, plus:

- Jim’s powerful brain heath journey (~02:03)

- Practices that help Jim become a leader in brain optimization (~08:25)

- Why we’ve been taught to learn all wrong (~16:24)

- The 10 keys for a more focused brain (~22:06)

- How to boost your reaction time by 30% (~28:40)

- The health benefits of cleaning your space (~34:33)

- Why you should be a lifelong learner (~37:45)

- Sneaky & common habits hurting your memory (~39:48)

- Is AI helping or hurting our brain health? (~47:22)

- How to know if you have digital dementia (~48:57)

- How to improve your selective memory (~52:54)

- A trick to remember people’s names (~57:25)

- The best learning & memorization tips by decade (~01:02:43)

- The health benefits of reading (~01:04:44)

- How to identify your unique brain type (~01:07:51)

Order a copy of my new book The Joy Of Well-Being at thejoyofwellbeing.com!

Referenced in the episode:

- Jim's book, Limitless: Upgrade Your Brain, Learn Anything Faster, and Unlock Your Exceptional Life.

- Listen to Colleen & I on Jim's podcast.

- Research on a clean environment & mental clarity.

- The Nun Study & its commentary.

- Sign up for Jim's speed reading masterclass.

- Learn more about Jim's memory courses.

- Visit jimkwik.com/mindbodygreen to take a free brain archetype quiz.

- mbg Podcast episode #378 and #150, with Daniel Amen, M.D.

- Sign up for The Long Game.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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487: How to be confident & get what you want | Globally recognized speaker Lydia Fenet May 29, 2023

“If you're scared of something, make yourself do it," says Lydia Fenet.

Lydia, a globally recognized speaker and charity auctioneer, joins us to discuss how to train yourself to be more confident, plus:

- Lydia’s journey to becoming an auctioneer (~01:36)

- How Lydia built confidence in her career (~04:47)

- How to build confidence in kids (~07:09)

- Confidence vs. self-esteem (~10:48)

- Lydia’s power move when she’s feeling insecure (~14:11)

- How to measure your own confidence level (~19:00)

- The role of attractiveness in confidence (~21:38)

- How to rethink failure & avoid a victim narrative (~25:02)

- How your mindset can affect your physical health (~29:22)

- How to strengthen your confidence muscles (~32:10)

- How posture & movement habits affect confidence (~34:00)

- How to own the room with ease (~37:15)

- Why we’re so captivated by energy & enthusiasm (~42:10)

- How to know if someone’s lying to your face (~43:34)

- The difference between online & IRL confidence (~46:46)

- What makes a good & bad auctioneer (~50:42)

- The art & psychology of persuasion (~53:33)

- What advice Lydia would give her 20-year-old self (~55:38)

- 3 things to do every day to build confidence (~56:55)

Order a copy of my new book The Joy Of Well-Being at thejoyofwellbeing.com!

Referenced in the episode:

- Lydia's book, Claim Your Confidence.

- Follow Lydia on Instagram.

- Lydia's previous book, The Most Powerful Woman In The Room Is You.

- Learn more about Lydia's auctioneering agency.

- Sign up for The Long Game.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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486: How to live to 100 — and actually enjoy it | Sara Gottfried, M.D. & Colleen Wachob May 23, 2023

Attention listeners: We have been getting so much wrong about longevity.

After all, what's the point of living to 100 if you're not being joyful?

In celebration of our new book, The Joy Of Well-Being, integrative medicine doctor and four-time New York Times bestselling author Sara Gottfried, M.D., interviews Colleen and I about the wellness myths we see all the time and the simple longevity tips that have changed our lives. In this special episode, we cover:

- What we've never shared about our fertility journey (~01:35)

- Colleen’s experience with a near-catastrophic pulmonary embolism (~09:11)

- How do you know when it’s time to change your life (~14:37)

- How to separate the fundamentals & accessories of well-being (~20:16)

- Why Colleen & I decided to write a book together (~24:33)

- How to discover the “doc stars” on social media (~28:06)

- How social connection can save your life (~31:44)

- How to exercise for longevity (~34:15)

- The importance of protein & building muscle mass (~36:20)

- Why love is the best drug (~41:39)

- What you can do today for better social connections (~44:57)

- The difference between wellness & well-being (~50:22)

- How spirituality can reduce your risk for depression (~53:00)

- Why we need more nuance in the health space (~54:10)

Referenced in the episode:

- The Joy Of Well-Being.

- Cigna survey on social interactions.

- A study on isolation & mortality.

- A study on musculoskeletal health, falls & mortality.

- The Roseto study.

- Research on spirituality & depression.

- An article on anger & virality.

- Episode #344, with Lisa Miller, Ph.D.

- Episode #346, with Esther Perel.

- Sign up for The Long Game.

- Learn more about the Vitamix FoodCycler Eco 5.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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485: What we’re still getting wrong about weight loss | Functional dietitian Michelle Shapiro, R.D. May 15, 2023

“Our standard of what is healthy has declined," says Michelle Shapiro, R.D.

Michelle, a functional dietitian, joins us to discuss all of her nutrition tips to reduce anxiety, optimize hunger hormones, and improve digestion, plus:

- Michelle’s background & weight loss journey (~01:51)

- How to lose weight in a healthy way (~05:37)

- How to know if your hunger hormones are off (~07:05)

- What we’re still getting wrong about weight loss (~12:30)

- How to eat to reduce anxiety (~17:01)

- How to know if you have a gut issue (~19:36)

- The dichotomy between intuitive eating & diet culture (~24:51)

- How Ayurveda & traditional Chinese medicine influence her practice (~33:43)

- Michelle’s top tips to enhance digestion (~35:55)

- The link between hydration & hunger (~39:55)

- How to support & detox your liver (~42:12)

- Why you shouldn’t take nutrition studies at face value (~52:26)

- The middle ground between body positivity & functional nutrition (~59:11)

- How to reduce acid reflux (~01:03:10)

- Michelle’s top 5 healing foods (~01:04:43)

- How to take a personalized approach to nutrition (~01:11:29)

Trigger warning: This podcast contains mentions of disordered eating.

Referenced in the episode:

- Michelle's podacst, Quiet the Diet.

- mbg Podcast episode #466, with Don Layman, Ph.D.

- mbg Podcast episode #436, with Gabrielle Lyon, D.O.

- Listen to Michelle's episode on Gabrielle's podcast.

- A study on weight regain among Biggest Loser contestants.

- A study on dietitians & disordered eating.

- A study on fat consumption & mortality risk.

- Shop LMNT.

- Sign up for The Long Game.

- Learn more about the Vitamix FoodCycler Eco 5.

Order a copy of my new book The Joy Of Well-Being at thejoyofwellbeing.com!

We hope you enjoy this episode, and feel free to watch the full video onYouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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484: The best fasting tips for women | IF expert Cynthia Thurlow, N.P. May 08, 2023

“So many of us walk around clinically dehydrated, we don't even realize it," says Cynthia Thurlow, N.P.

Cynthia, a nurse practitioner, bestselling author, and globally recognized expert in intermittent fasting, joins us to discuss her functional nutrition tips for sustainable, long-term health, plus:

- Cynthia’s background & personal health journey (~02:09)

- Why burnout is so common among nurse practitioners (~10:57)

- How Cynthia became an expert in intermittent fasting (~17:27)

- How she defines intermittent fasting & time-restricted eating (~20:59)

- How long you should wait in between meals (~23:10)

- How to get enough protein while intermittent fasting (~26:00)

- How to build & maintain muscle mass (~30:48)

- What Cynthia eats in a day for metabolic health (~38:51)

- Why she prioritizes salt in her diet (~45:09)

- How to gauge your tolerance to fat (~46:31)

- Why more women need to consider taking creatine (~51:08)

- The best nutrients for a good night’s sleep (~54:22)

Order a copy of my new book The Joy Of Well-Being at thejoyofwellbeing.com!

Referenced in the episode:

- Cynthia's book, Intermittent Fasting Transformation.

- The Unhealthy Truth, by Robyn O'Brien.

- Enroll in mbg's health coaching program.

- Watch Cynthia's viral TED talks.

- Cynthia's creatine powder.

- mbg Podcast episode #466, with Don Layman, Ph.D.

- mbg Podcast episode #436, with Gabrielle Lyon, D.O.

- Sign up for The Long Game.

We hope you enjoy this episode sponsored by Nerdwallet, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

Learn more about your ad choices. Visit megaphone.fm/adchoices

483: Addicted to Drama? | Clinical psychologist Scott Lyons, Ph.D. May 01, 2023

“Trauma is not the event. It's the response of how it gets stored," says Scott Lyons, Ph.D.

Scott, a clinical psychologist and body-based trauma expert, joins us to discuss how we all can recover from drama addiction, metabolize trauma, and break free of the stress cycle, plus:

- Scott’s personal story & professional work (~00:16)

- How to know if you’re addicted to drama (~07:16)

- How to tap into your reflective narrative (~12:40)

- When should you grow out of temper tantrums? (~17:50)

- How trauma gets passed down across generations (~24:00)

- How stored trauma can negatively impact your health (~28:13)

- How to minimize pressure & shame in the wellness space (~33:09)

- How to know if you’re hiding behind a wellness front (~38:46)

- How to live with less drama & stress (~44:44)

- How to stop social media from stressing you out (~49:09)

- How to identify weaponized empathy (~57:09)

- The most common dramatic archetypes (~59:59)

- How to raise drama-free kids (~01:12:58)

Order a copy of my new book The Joy Of Well-Being at thejoyofwellbeing.com!

Referenced in the episode:

- Scott's book, Addicted To Drama.

- Take Scott's drama quiz.

- mbg Podcast episode #459, with Gabor Maté, M.D.

- A study on genetic markers for PTSD risk after 9/11.

- You Can Heal Your Life, by Louise Hay.

- An article on anger & virality.

- Sign up for The Long Game.

- Learn more about the Vitamix FoodCycler Eco 5.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

Learn more about your ad choices. Visit megaphone.fm/adchoices

482: The best exercise & nutrition tips for busy schedules | Jillian Michaels Apr 24, 2023

“Stand up, don't sit, get your steps in, and we can literally accomplish miracles," says Jillian Michaels.

Jillian, a personal trainer who many of you probably know from NBC's hit show, The Biggest Loser, joins us to discuss everything she’s learned since being on the show, her best nutrition and exercise tips, plus:

- How Jillian’s wellness philosophy has evolved over time (~0:44)

- Why Ozempic isn’t actually a quick fix for weight loss (~09:36)

- What we’re still getting wrong about nutrition (~16:29)

- How your mindset influences your health outcomes (~23:24)

- Jillian’s foundational fitness tips she tells her clients (~27:19)

- How to get a good workout in just 10 minutes (~33:09)

- Red flags in a personal trainer (~36:20)

- Jillian’s serious back injury & how she recovered (~41:51)

- Jillian’s advice for those dealing with chronic pain (~59:35)

- How to recognize your personal pain triggers (~01:02:26)

- Why the wellness space often overlooks nuance (~01:08:11)

- The importance of broadening your health POV (~01:15:11)

- What’s next for Jillian in the fitness world (~01:21:34)

- Why you should listen to your gut (~01:24:21)

Order a copy of my new book The Joy Of Well-Being at thejoyofwellbeing.com!

Referenced in the episode:

- Jillian's book, Master Your Metabolism.

- The Fitness App.

- Back Mechanic, by Stuart McGill.

- What's Our Problem?by Tim Urban.

- mbg Podcast episode #342, with Casey Means, M.D.

- mbg Podcast episode #458, with Robynne Chutkan, M.D.

- mbg Podcast episode #297 & #477, with William Li, M.D.

- mbg Podcast episode #445, with Scott Galloway.

- The DB Method & iTouch Wearables.

- Sign up for The Long Game.

We hope you enjoy this episode sponsored by Nerdwallet, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

Learn more about your ad choices. Visit megaphone.fm/adchoices

481: How to slow down brain aging | Neurophysiologist Louisa Nicola Apr 17, 2023

"You're preparing for sleep the moment that you wake up," says Louisa Nicola.

Louisa, a neurophysiologist and human performance coach, joins us to discuss how to optimize your brain metabolism, plus:

- Louisa’s background & personal health journey (~00:17)

- What is Neuro Athletics? (~01:49)

- The link between sleep & brain health (~06:24)

- How exercise impacts your sleep (~08:34)

- How to set yourself up for a good night’s sleep (~13:02)

- How alcohol affects your brain & how much you can drink (~15:37)

- Louisa’s best jet lag hacks (~24:14)

- Physical activity vs. exercise (~26:47)

- How aerobic & resistance exercise benefit your brain (~28:36)

- How exercise can reduce anxiety & depression ~36:40)

- The benefits of proprioceptive training (~38:43)

- Why creatine supplements deserve more hype (~44:43)

- How taking care of your brain also helps your heart (~50:10)

- How to know if you have a healthy brain (~53:56)

- Louisa’s personal nutrition philosophy (~55:20)

- How to optimize your brain regardless of age (~01:03:51)

- The future of brain aging (~01:04:56)

- Why we’re seeing such a high rate of strokes right now (~01:07:52)

- How to control your emotions by reprogramming your brain (~01:13:11)

Order a copy of my new book The Joy Of Well-Being at thejoyofwellbeing.com!

Referenced in the episode:

- Neuro Athletics.

- Louisa's IG post on Alcohol consumption.

- A study on alcohol & brain damage.

- A study on melatonin supplement content.

- A study on supplementation & Alzheimer's.

- A study on lack of sleep & brain health.

- Louisa's NACC course.

- mindbodygreen's methylation support+.

- Sign up for The Long Game.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

Learn more about your ad choices. Visit megaphone.fm/adchoices

480: The longevity treatment no one’s talking about | Peter Attia, M.D. Apr 10, 2023

“We're clearly over-nourished, under-muscled, under-slept, and overstressed. All of those things dramatically impact our state of health," says Peter Attia, M.D.

Peter, a Stanford, John Hopkins, and NIH-trained physician, joins us to discuss how we can actually eradicate cardiovascular disease, plus:

- Peter’s personal connection to healthspan & heart health (~00:58)

- The four horsemen that lead to death (~03:25)

- What’s driving chronic disease? (~06:37)

- What is ApoB & why is it important? (~11:26)

- Does exercise play a role in lowering ApoB? (~17:37)

- How pharmaceuticals can lower ApoB (~18:35)

- Why aren’t we talking about these heart disease treatments? (~22:36)

- The best lab tests to measure cardiovascular health (~31:39)

- The best lifestyle modifications for heart health (~36:36)

- Labs you should demand at the doctor (~39:01)

- Peter’s personal nutrition philosophy (~43:34)

- How to eat more protein every day (~46:48)

- Why exercise is the ultimate elixir (~53:09)

- What we still don’t know about cardiovascular health (~01:00:52)

- The power of grip strength for longevity (~01:03:24)

- How Peter views the future of well-being (~01:06:10)

Order a copy of my new book The Joy Of Well-Being at thejoyofwellbeing.com!

Referenced in the episode:

- Peter's book, Outlive.

- Peter's podcast, The Drive.

- Research on PCSK9 inhibitors, Ezetimibe, and Bempedoic Acid.

- National Lipid Association member finder.

- SPRINT trial on blood pressure.

- STOP-Bang questionnaire.

- A study on exercise & mortality risk.

- mbg Podcast episode #466, with Don Layman, Ph.D.

- Maui Nui Venison Snacks & UCAN granola.

- Sign up for The Long Game.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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479: Underrated foods for your gut & recovering from antibiotics | Vincent Pedre, M.D. Apr 03, 2023

“No two guts are the same. So how can their diets be the same?” says Vincent Pedre, M.D.

Vincent, a board-certified internist and functional gut health expert, joins us to discuss everything you need to know about healing your gut, plus:

- What’s new in the world of gut health (~00:15)

- New research that changed Vincent’s perspective on gut health (~08:59)

- The link between gut health & mental health (~16:14)

- What people with the healthiest gut microbiomes eat (~21:25)

- How to recover your gut from a round of antibiotics (~24:56)

- Vincent’s favorite fermented foods (~27:33)

- Should you become a seasonal dairy eater? (~30:46)

- How mindfulness can enhance your gut health (~32:33)

- How to assess your own gut health at home (~36:56)

- How often you should actually be pooping (~38:09)

- The updated science on fecal transplants (~40:53)

- Vincent’s take on stool testing (~45:24)

- The future of personalized health care (~51:00)

- Why you can’t out-diet a stressed out lifestyle (~53:16)

Order a copy of my new book The Joy Of Well-Being at thejoyofwellbeing.com!

Referenced in the episode:

- Vincent's newest book, The GutSMART Protocol.

- mbg Podcast episodes #364 and #52, with Vincent.

- A study on fiber vs. fermented foods.

- A study on fiber & stress.

- A study on depression & the gut microbiome.

- A study on Saccharomyces boulardii & the gut.

- A study on sleep deprivation & sugar cravings.

- A study on fecal transplants & metabolic health.

- Taymount Clinic, Genova Diagnostics, Vibrant America, & Diagnostic Solutions Lab.

We hope you enjoy this episode sponsored by Nerdwallet, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

Learn more about your ad choices. Visit megaphone.fm/adchoices

478: Are you metabolizing your trauma? | Functional medicine expert Will Cole, D.C. Mar 27, 2023

“What are the pieces to your health puzzle? It's going to be different for everybody," says Will Cole, D.C.

Will, a leading functional medicine expert and New York Times bestselling author, joins us to discuss how important your thoughts and feelings are for your overall health, plus:

- Will’s motivation behind his newest book (~00:16)

- How your emotional health impacts your physical health (~02:02)

- How unresolved trauma manifests as health issues (~04:57)

- How to acknowledge & heal your trauma (~07:32)

- How to know if you have shameflammation (~08:31)

- How to navigate anxiety around your health (~11:52)

- How people worry themselves sick (~17:33)

- How to recognize generational trauma (~20:20)

- The power of breathwork for your health (~21:59)

- How to do a social network cleanse & why you should (~24:58)

- Why you shouldn’t internalize everything you see on social media (~26:15)

- The best low-cost wellness hacks (~34:52)

- How to balance mind, body & environmental health (~38:59)

- How to metabolize past trauma (~44:41)

- Will’s top gut-friendly foods (~49:41)

- The future of mental health care (~53:50)

Order a copy of my new book The Joy Of Well-Being at thejoyofwellbeing.com!

Referenced in the episode:

- Will's new book, Gut Feelings.

- Check out Will's podcast.

- mbg Podcast episodes #284, #148, and #68, with Will.

- A study on the nocebo effect.

- A study on how shame impacts your health.

- A study on nature photos' calming effects.

- An article on anger & virality.

- Sign up for The Long Game.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

Learn more about your ad choices. Visit megaphone.fm/adchoices

477: The new science of metabolism & body fat | William Li, M.D. Mar 20, 2023

“Body fat actually helps to control your metabolism," says William Li, M.D.

William, an internationally renowned medical doctor, researcher, and New York Times bestselling author, joins us to discuss everything he's learned about optimizing metabolism and body fat, plus:

- William’s professional background & work (~00:21)

- The science of body fat & health (~03:26)

- What we’re still getting wrong about body fat (~09:35)

- How we should think about body fat for long-term health (~14:31)

- How to assess the health of your body fat (~19:14)

- How to measure your metabolism (~22:15)

- The 4 stages of metabolism & how to control them (~30:27)

- Why 60 can become the new 20 (~33:29)

- How to get your metabolism back on track (~36:00)

- The best metabolism-boosting foods (~44:43)

- The most unexpected foods to help burn fat (~50:59)

- How ACV helps you maintain a healthy weight (~56:33)

- The health benefits & risks of mushrooms (~57:56)

- Foods to avoid for the sake of your metabolism (~01:01:19)

- How to optimize good gut bacteria (~01:06:46)

- A case for drinking more pomegranate juice (~01:16:29)

- Why you shouldn’t drink the coffee served on airplanes (~01:19:15)

Referenced in the episode:

- William's new book, Eat To Beat Your Diet.

- mbg Podcast episode #297, with William.

- Follow William on Instagram.

- A study on fat stem cells & regeneration.

- Research on the stages of metabolism.

- A study on ACV & weight maintenance.

- A study on Akkermansia & obesity.

- A study on Akkermansia & cancer.

- A study on beans & weight.

- Sign up for The Long Game.

We hope you enjoy this episode sponsored by NerdWallet, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

Learn more about your ad choices. Visit megaphone.fm/adchoices

476: Is cardio overrated? | OB-GYN Jaime Seeman, M.D. Mar 13, 2023

“If you want to age successfully, you need to focus on muscle," says Jaime Seeman, M.D.

Jaime, a board-certified OB-GYN and board-certified keto nutrition specialist, joins us to discuss the best foods for hormonal balance, why strength training is crucial for healthy aging, plus:

- Jaime’s background & personal health journey (~00:32)

- Why most OB-GYN’s don’t talk about nutrition (~09:27)

- Why nutrition is crucial during pregnancy (~10:22)

- Surprising patterns Jaime sees right now in patients (~16:10)

- How your hormones change over the years (~17:51)

- How to balance your hormones by decade (~21:02)

- Which labs women should ask for at the doctor (~24:45)

- Sneaky factors messing with your hormones (~26:31)

- How your protein needs change as you age (~28:07)

- How to measure healthy body composition (~34:47)

- Why BMI is so flawed (~38:36)

- How gym culture is changing for women (~39:55)

- Why resistance training is crucial fro longevity (~43:05)

- Well-being practices Jaime wishes we would take more seriously (~46:57)

- The link between exercise & mental health (~49:49)

- How Jaime optimizes her circadian rhythm (~52:18)

- Jaime’s energy hacks after a night of poor sleep (~54:37)

- The most overrated & underrated wellness habits (~58:07)

- The best questions to ask your OB-GYN (~01:02:07)

Order a copy of my new book The Joy Of Well-Being at thejoyofwellbeing.com!

Referenced in the episode:

- Jaime's book, Hard To Kill.

- Check out Jaime's website.

- Follow Jaime on Instagram.

- A study on bed rest and muscle loss.

- A WSJ article on the increase of violence among kids.

- mbg Podcast episode #451, with Chris Palmer, M.D.

- Chris' book, Brain Energy.

- Sign up for The Long Game.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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475: How to heal your trauma & achieve greatness | NYT bestselling author Lewis Howes Mar 06, 2023

“Self-doubt is the killer of dreams," says Lewis Howes.

Lewis, a New York Times bestselling author, keynote speaker, and industry-leading show host, joins us to discuss how to achieve true, long-lasting fulfillment, plus:

- Lewis’ background & personal growth (~00:57)

- What to look for in a mentor (~06:12)

- The difference between success & greatness (~07:58)

- How to deal with negativity on social media (~12:02)

- Lewis’ personal trauma & healing process (~18:36)

- How to overcome self-doubt (~24:18)

- Why you should follow the 1% rule (~29:14)

- How to identify your meaningful mission (~31:26)

- Why some people have a fear of success (~31:26)

- How to take back your power during times of uncertainty (~42:44)

- How Lewis realigns himself during overwhelming moments (~48:15)

- What concerns & excites Lewis about 2023 (~50:29)

- The greatest tool in Lewis’ personal growth toolkit (~53:47)

- The one message Lewis wants us all to remember (~58:00)

Order a copy of my new book The Joy Of Well-Being at thejoyofwellbeing.com!

Referenced in the episode:

- Lewis' newest book, The Greatness Mindset.

- Lewis' previous book, The Mask Of Masculinity.

- Check out The School of Greatness and The Daily Motivation Show.

- Follow Lewis on Instagram, Twitter, TikTok, and LinkedIn.

- Man's Search For Meaning, by Viktor Frankl.

- Watch The Weight Of Gold.

- Sign up for The Long Game.

Trigger warning: This episode includes mentions of suicidal ideation. You’re never alone. If you or someone you know are struggling, call the National Suicide Prevention Lifeline at 988 or visit 988lifeline.org.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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474: Anti-nutrients & exercises that waste your time | Dave Asprey Feb 27, 2023

“If you're deficient in minerals, it doesn't matter how hard you try—your body can't make the electricity it's supposed to," says Dave Asprey.

Dave, a professional biohacker and the founder and chairman of Bulletproof, joins us to discuss all of the nutrition and exercise tricks that will give you ultimate gains (and the ones you are better off without), plus:

- The “why” behind Dave’s newest book (~02:08)

- The diet fundamentals for a healthier life (~06:23)

- The most common “anti-nutrient” foods (~09:47)

- The biggest phytic acid offenders (~18:46)

- The healthiest nut milk to consume (~21:11)

- Why so many of us lack important minerals (~25:34)

- How to balance your omega fats ratio (~30:27)

- The healthiest alternative flours (~35:14)

- Dave’s healthy pancake recipe (~36:52)

- The healthiest & most tolerable dairy products (~38:22)

- Which exercises are a waste of time? (~44:32)

- Why you only need 5 minutes of exercise 3 times a week (~50:54)

- How to increase your VO2 max (~58:15)

- How to strength train more efficiently (~59:12)

- The health benefits of forgiveness (~01:07:25)

- How Dave deals with conflicting opinions in the nutrition space (~01:12:15)

- The future of biohacking technology (~01:17:25)

Order a copy of my new book The Joy Of Well-Being at thejoyofwellbeing.com!

Referenced in the episode:

- Dave's new book, Smarter Not Harder.

- Check out Dave's biohacking conference.

- Check out Danger Coffee.

- Shop our nootropic and collagen supplements.

- Bulletproof Diet Roadmap.

- A study on REHIIT.

- mbg Podcast episodes #271 and #75, with Dave.

- mbg Podcast episode #470, with Molly Maloof, M.D.

- Sign up for The Long Game.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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473: How to age backwards | Mark Hyman, M.D. Feb 23, 2023

Order a copy of my new book The Joy Of Well-Being at thejoyofwellbeing.com!

Mark Hyman, M.D.: “There's very little in the process of aging that we can't control.”

Mark, a practicing family physician and an internationally recognized leader, speaker, educator, and advocate in the field of functional medicine, joins us to discuss the “new rules” of longevity, plus:

- The root causes of aging (~01:17)

- What you can & cannot control when it comes to aging (~08:44)

- What labs to get to assess you biological age (~11:36)

- Mark’s take on mTOR & protein consumption (~17:10)

- How to get enough protein if you’re vegan (~21:56)

- How Mark’s wellness routine has evolved over the years (~27:52)

- Can you really exercise your way out of a subpar diet? (~29:29)

- How to track your cardiovascular fitness (~31:14)

- The best exercise for longevity (~32:28)

- The most overrated & underrated biohacking tools (~34:36)

- The best diet for overall longevity (~38:27)

- Why Mark prefers goat whey over grass-fed whey (~40:43)

- Sneaky habits that are accelerating aging (~42:15)

- The most exciting, cutting-edge longevity treatments (~42:47)

- How to reprogram your genes to reduce your biological age (~45:05)

- Top 3 things everyone should do to increase healthspan (~47:25)

Referenced in the episode:

- Mark's newest book, Young Forever: The Secrets to Living Your Longest, Healthiest Life.

- Check out Mark's previous books.

- mbg Podcast episodes #283, #193, #45, and #22, with Mark.

- Quest Diagnostics, Labcorp, Function Health, TruDiagnostic, Grail, Cleerly.

- mbg Podcast episodes #366 and #241, with Kara Fitzgerald, N.D., plus her study on aging.

- mbg Podcast episode #466, with Don Layman, Ph.D.

- Learn more about the TAME Trial.

- Kevin Hall's study on processed food.

- A study on parabiosis.

- David Sinclair, Ph.D.'s study on epigenetics.

- Sign up for The Long Game.

Take 25% off vitamin D3 potency+ with code D3POD. Cannot combine with gift cards or other discount codes. Apply code at checkout.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

Learn more about your ad choices. Visit megaphone.fm/adchoices

472: Separating hunger cues & cravings | Functional medicine doctor Amy Shah, M.D. Feb 20, 2023

Order a copy of my new book The Joy Of Well-Being at thejoyofwellbeing.com!

Amy Shah, M.D.: “The gut is a stronger driver of cravings than even our minds.”

Amy, a double board-certified integrative medicine doctor, joins us to discuss everything you need to know about hunger hormones, plus:

- Why our hunger cues have become so out of whack (~00:55)

- The difference between hunger, cravings, & appetite (~02:19)

- How to optimize your gut & control cravings (~08:41)

- Why intuitive eating isn’t always the best move (~11:38)

- How to avoid eating unhealthy after a night of poor sleep (~18:06)

- The best exercise to control hunger hormones (~20:21)

- The best dopamine-rich foods to start your day (~28:44)

- How to know if you’re dehydrated or hungry (~30:31)

- How to satisfy your body without giving in to cravings (~37:11)

- Why coffee mixed with fat makes you less hungry (~41:37)

- Amy’s go-to foods when she’s craving something sweet (~46:37)

- How much fiber & protein Amy recommends per day (~50:00)

- The powerful link between your gut & mental health (~53:29)

Referenced in the episode:

- Amy's new book, I'm So Effing Hungry.

- mbg Podcast episode #286 and #153, with Amy.

- A study on gut health & cravings.

- A study on 6 minutes of exercise & BDNF.

- Research on how the gut microbiome changes rapidly.

- A study on gut bacteria & mental state.

- mbg Podcast episode #457, with Courtney Peterson, Ph.D.

- Sign up for The Long Game.

Take 20% off metabolism+ with code BOOST20. Cannot combine with gift cards or other discount codes. Apply code at checkout.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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471: The spirituality of longevity | Deepak Chopra Feb 13, 2023

Order a copy of my new book The Joy Of Well-Being at thejoyofwellbeing.com!

Deepak Chopra: “Any experience you get attached to will cause turbulence in the mind, good or bad.”

Deepak, a spiritual icon, bestselling author, and world-renowned pioneer in integrative medicine, joins us to discuss the spiritual side of longevity and healthspan, plus:

- Deepak’s spiritual requirements for longevity (~01:53)

- Why you should focus on your exit strategy (~07:55)

- How to differentiate between data, knowledge & wisdom (~09:11)

- How Deepak’s wellness practice has changed over the years (~11:47)

- How to communicate non-locally (~13:21)

- How to connect with others beyond the physical sense (~16:17)

- How to live in the light (~23:05)

- How to practice yoga more consciously (~25:46)

- False core vs. true core beliefs (~27:06)

- How to live a life of abundance (~28:59)

- How Deepak infuses mindfulness on his daily walk (~30:58)

- The power of social bonding for health & longevity (~34:22)

- What advice Deepak would give his past self (~36:28)

- Deepak’s purpose in 3 simple words (~38:00)

Referenced in the episode:

- Deepak's latest book, Living In The Light.

- Deepak's previous book, Abundance.

- Check out all of Deepak's books.

- Watch Deepak at mbg revitalize 2019.

- mbg Podcast episodes #201, #100, and #41, with Deepak.

- Sign up for The Long Game.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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470: Underrated biohacking tools for women | Personalized medicine physician Molly Maloof, M.D. Feb 06, 2023

Order a copy of my new book The Joy Of Well-Being at thejoyofwellbeing.com!

Molly Maloof, M.D.: “It still blows me away [how many] doctors don't require vitamin D testing.”

Molly, a leading biohacker and personalized medicine physician, joins us to discuss all the underrated—and overrated—methods to increase healthspan and boost longevity, plus:

- Molly’s medical background & professional work (~01:51)

- Why the biohacking conversation skews more male (~05:22)

- How Molly optimizes her HRV levels (~06:40)

- What women should focus on when biohacking (~12:50)

- Which labs you should ask for at the doctor (~17:16)

- Why parasites are more common than you think (~23:00)

- How to know if your mitochondria are healthy (~29:10)

- Underrated tips to stimulate mitochondria (~32:41)

- Sneaky factors that may damage mitochondria (~35:14)

- How long to intermittent fast to optimize mitochondria (~42:01)

- Why women should get more protein (~47:55)

- Why protein consumption means nothing if you don’t exercise (~51:45)

- How social connection influences longevity & health span (~53:42)

- How to balance processed social connection (~56:46)

- Overrated biohacks that shouldn’t get as much hype (~01:00:58)

- How self-love leads to longevity (~01:08:20)

Referenced in the episode:

- Molly's book, The Spark Factor.

- mbg Podcast episode #146, with Molly.

- Shop products mentioned: NuCalm, HigherDose PEMF Mat, Centropix PEMF Mat, MUD/WTR, Ion Layer NAD patches, BiOptimizers.

- mbg Podcast episode #451, with Chris Palmer, M.D.

- mbg Podcast episodes #411, #293, and #29, with Mark Sisson.

- Research on excessive HIIT training & mitochondria.

- mbg Podcast episode #466, with Don Layman, Ph.D.

- mbg Podcast episode #468, with Robert Waldinger, M.D.

- mbg Podcast episode #344, with Lisa Miller, Ph.D.

- Lisa's study on depression & spirituality.

- mbg Podcast episode #322, with Kristin Neff, Ph.D.

- Sign up for The Long Game.

Take 25% off vitamin D3 potency+ with code D3POD. Cannot combine with gift cards or other discount codes. Apply code at checkout.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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469: Has the wellness industrial complex gone too far? | Maya Feller, R.D. Jan 30, 2023

Order a copy of my new book The Joy Of Well-Being at thejoyofwellbeing.com!

Maya Feller, R.D.: “There's so much space for slowing down and prioritizing rest without guilt and shame.”

Maya, a registered dietitian and cookbook author, joins us to discuss all the diverse, nourishing dishes that come from across the globe, plus:

- Maya’s background & nutrition career (~00:20)

- Why our country is in a health crisis (~10:03)

- Why aren’t we teaching kids about proper nutrition? (~13:42)

- Why BMI is inherently flawed (~19:41)

- Why so many people still eat so unhealthy (~22:14)

- Why “adding” instead of “limiting” is a better way forward (~25:40)

- The CGM shortage & why it’s a major problem (~28:59)

- Where the wellness industry complex went wrong (~33:05)

- How to cut through iffy nutrition trends (~36:14)

- Processed foods versus ultra-processed foods (45:16)

- Is it problematic that institutions fund nutrition studies? (50:09)

- How to make wellness feel a lot less shame-y (~57:24)

- Why traditional cooking methods are often healthier (~59:58)

- Standout foods from around the world we should all be eating (~01:04:28)

- Maya’s go-to recipe when she’s stretched for time (~01:08:07)

- The link between flavor & health (~01:09:17)

- Why we should welcome disagreement in the health space (~01:10:43)

Referenced in the episode:

- Maya's book, Eating From Our Roots.

- mbg Podcast episode #232 and #162, with Maya.

- Read the guidance on childhood obesity by the American Academy of Pediatrics.

- mbg Podcast episode #445, with Scott Galloway.

- A NY Times article discussing what makes content go viral.

- News that the Academy of Nutrition and Dietetics was receiving funding and investing in companies that create ultra-processed food.

- Sign up for our health coaching program.

- mbg Podcast episode #413, #362, and #222, with Jeff Bland, Ph.D.

- Sign up for The Long Game.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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468: The secret sauce of happiness | Psychiatrist Robert Waldinger, M.D. Jan 23, 2023

Order a copy of my new book The Joy Of Well-Being at thejoyofwellbeing.com!

Robert Waldinger, M.D.: “People who are more concerned about others are happier.”

Robert, a psychiatrist, psychoanalyst, and Zen practitioner, joins us to discuss how to live a life full of purpose, happiness, and health, plus:

- Robert’s professional background and research (~00:13)

- What makes up a “good” life? (~01:15)

- The longest study every done on adult life (~02:01)

- What happiness looked like 80 years ago versus today (~03:21)

- Why we’re more unhappy than ever (~06:27)

- Why strong relationships are crucial for well-being (~07:39)

- How happiness changes as you age (~10:03)

- The biggest takeaways from the Harvard Study of Adult Development (~11:42)

- How casual relationships impact your health (~12:54)

- How technology & social media really affects happiness (~14:33)

- Why wealth & fame makes some people happy but not others (~17:26)

- A meditation practice for genuine happiness (~21:04)

- Why loneliness is a huge health issue (~22:33)

- How to make genuine connects with others (~23:33)

- The role of purpose & community in happiness (~30:16)

- The biggest happiness myths (~34:37)

- Why not every friendship has to last (~37:02)

- The keys to maintaining happiness from generation to generation (~39:21)

- The future of happiness research (~43:11)

- How to start a social fitness routine (~45:32)

Referenced in the episode:

- Robert's book, The Good Life.

- The Harvard Study of Adult Development.

- Watch Robert's TED Talk.

- Huberman Lab Podcast episode on happiness.

- A survey revealing 1 in 4 Gen Z-ers plan to become influencers.

- Bowling Alone, by Robert Putnam.

- Read more about Erik Erikson's theory of generativity.

- Sign up for The Long Game.

We hope you enjoy this episode sponsored by NerdWallet, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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467: The new science of longevity | Psychologist Elissa Epel, Ph.D. Jan 16, 2023

Order a copy of my new book The Joy Of Well-Being at thejoyofwellbeing.com!

Elissa Epel, Ph.D.: “Ritual is the foundation of relaxation.”

Elissa, an internationally renowned health psychologist and stress researcher, joins us to discuss science-backed, actionable tips to reduce your mental burden, plus:

- Elissa’s background & work at UCSF (~00:31)

- The link between telomeres & longevity (~02:27)

- How to increase telomere length (~05:42)

- The best type of exercise for longevity (~09:22)

- How hot & cold therapy can ease anxiety (~11:16)

- The best diet for longevity & mental health (~14:31)

- The connection between resistance training & healthy aging (~19:23)

- How sleep plays a role in telomere length (~23:03)

- How to measure your telomeres (~25:45)

- How telomere length gets passed down by generation (~29:44)

- Why you become more emotionally resilient as you age (~35:01)

- How to “think” yourself younger (~36:34)

- Why you should reframe how you think about stress (~41:00)

- How to let go of control & manage stress (~42:28)

- How to increase your resilience muscles (~43:25)

- How prioritizing your time can reduce stress (~52:45)

- How rituals can help you relax (~55:39)

- Elissa’s daily stress-busting routine (~01:01:14)

- The future of longevity & the mind-body connection (~01:03:01)

- One thing you can do today to better manage stress (~01:06:45)

Referenced in the episode:

- Elissa's book, The Stress Prescription.

- Elissa's previous book, The Telomere Effect.

- A study on aerobic exercise & reduced stress in caregivers.

- A study on omega-3's & telomere length.

- A study on body temperature & depression.

- Research on sauna bathing health benefits.

- Elissa's study on soda & telomeres.

- A study on sleep & telomere length.

- A study on passing on telomere length.

- A study on mindfulness training & moms.

- A study on self-silencing & mortality.

- mbg Podcast episode #389, with Jennifer Heisz, Ph.D.

- mbg Podcast episode #453, with Aric Prather, Ph.D.

- Aric's book, The Sleep Prescription.

- mbg Podcast episode #459, with Gabor Maté, M.D.

- mbg Podcast episode #397, with Becca Levy, Ph.D.

- mbg Podcast episodes #411, #293, and #29, with Mark Sisson.

- Learn more about the John W. Brick Foundation.

- Learn more about telomere testing.

- Check out mbg's sleep support+.

- Sign up for The Long Game.

Take 20% off metabolism+ with code BOOST20. Cannot combine with gift cards or other discount codes. Apply code at checkout.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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466: The ultimate protein episode | Nutrition scientist Don Layman, Ph.D. Jan 09, 2023

Order a copy of my new book The Joy Of Well-Being at thejoyofwellbeing.com!

Don Layman, Ph.D.: “All proteins aren't equal.”

Don, a protein and amino acid requirements researcher, joins us to discuss how to determine your individual protein needs, plus:

- Why protein is such an emotional topic (~02:00)

- Why muscle mass is so critical as you age (~04:35)

- How to know if you have healthy muscle mass (~07:32)

- How much protein you need to build & maintain muscle mass (~09:37)

- How the RDA for protein was actually established (~13:41)

- How protein needs differ depending on height, weight & muscle mass (~21:02)

- Why you should prioritize protein at breakfast (~24:58)

- How to meet your protein goals while intermittent fasting (~29:00)

- Is there such a thing as too much protein (~31:50)

- Why not all protein is created equal (~35:45)

- What to look for in a protein powder (~37:22)

- When to consume protein after a workout (~42:24)

- Can fake meat help you fill your protein gap? (~50:21)

- How resistance exercise lowers your protein need (~52:36)

- The role of mTOR and protein intake (~56:52)

- What makes nutrition science so confusing (~01:02:56)

- How to properly read a research study (~01:06:50)

- Why saturated fat isn’t always bad. (~01:11:07)

- How Don defines a healthy diet (~01:15:24)

- How much protein kids actually need (~01:18:12)

- How protein can help with weight management (~01:24:26)

- How a healthy gut microbiome changes your protein needs (~01:25:08)

Referenced in the episode:

- Research that 1 out of 4 people will fall over age 65.

- Don's study on redistributing protein.

- Read our 2023 Wellness Trend on higher protein diets.

- Check out Don's protein powder.

- Check out Don's research publications.

- Research from Ron Krauss on saturated fats.

- Research on leucine & skeletal muscle.

- Human weight loss study on protein & exercise.

- A study on gut microbiome health & protein needs.

- mbg Podcast episode #47, with Valter Longo, Ph.D.

- Sign up for The Long Game.

Take 20% off chocolate beauty & gut collagen+ with code CHOCOPOD Cannot combine with gift cards or other discount codes. Apply code at checkout.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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465: How to change your brain to get what you want | Neuroscientist Tara Swart Bieber, M.D., Ph.D. Jan 02, 2023

Tara Swart Bieber, M.D., Ph.D.: “Take small steps towards the things that you want.”

Tara, a neuroscientist, former medical doctor, and bestselling author, joins mbg co-CEO, Jason Wachob, to discuss how to actually change your brain chemistry to achieve what you want this year, plus:

- Tara’s background and professional work (~00:31)

- How tara started writing about the law of attraction (~01:59)

- The science of visualization & manifestation (~04:27)

- A 4-step process to manifest your goals (~09:44)

- Why an abundance mindset is critical for manifesting (~14:52)

- Why you can’t manifest without taking action (~22:21)

- How to know when to let go of a goal (~25:51)

- How to strengthen your manifesting muscles (~27:47)

- How to interact with the universe (~32:06)

- How your relationships can help & harm your goals (~34:08)

- How your hormones affect the law of attraction (~36:21)

- Why you should manifest smaller goals this year (~38:45)

- How purpose impacts your goals (~42:52)

- How to know if you’re good at manifesting (~49:55)

- How sleep posture affects your brain health (~51:41)

- How to manifest a good night’s sleep (~53:18)

- How to change your brain & reinvent your life (~56:59)

Referenced in the episode:

- Tara's book, The Source.

- Check out Tara's wind down routine on mbg.

- The best sleep position for brain health.

- Tara's IG Reel on sleep posture.

- Tara's podcast, Reinvent Yourself with Dr. Tara.

- mbg Podcast episode #457, with Courtney Peterson, Ph.D.

- Read more about the Tetris effect.

- Check out the song Tara co-wrote, "Carry On."

- Sign up for The Long Game.

Take 20% off focus+ with code FOCUSPOD. Cannot combine with gift cards or other discount codes. Apply code at checkout.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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464: What we’re still getting wrong about detoxes | Internal medicine doctor Vivian Chen, M.D. Dec 29, 2022

Vivian Chen, M.D.: “The body needs you to nourish it in order to detox effectively.”

Vivian, an internal medicine physician, joins mbg co-CEO, Jason Wachob, to discuss why "detoxing" deserves a rebrand, little ways to detox every single day, plus:

- Vivian’s professional background & journey to medicine (~00:17)

- Biggest toxins to avoid at all costs (~09:21)

- Easy tweaks to avoid toxins in your home (~10:32)

- What detoxing actually means (~14:40)

- How to support your natural detoxification processes every day (~19:18)

- The role of mitochondrial health in detox (~23:03)

- The best foods for mitochondrial health (~26:52)

- How red light therapy can enhance your health (~29:13)

- How to practice red light therapy at home (~34:24)

- Cutting-edge science that will transform your health (~40:20)

- How to practice hot and cold therapy without a sauna (~46:54)

- How to make sure you sweat out heavy metals (~49:59)

- How to know if your detox pathways are blocked (~55:26)

Referenced in the episode:

- Follow Vivian on Instagram.

- Check out LUMEBOX.

- Listen to Clean Beauty School.

- Take Vivian's "Are your detox pathways blocked?" quiz.

- A study on weight loss & increased levels of pesticides.

- A study on red light therapy & skin aging.

- A study on red light therapy & acne.

- Read more about the benefits of red light therapy.

- A study on saunas & brain health.

- Shop mbg's daily detox+.

- mbg Podcast episode #99, with Wim Hof.

- Sign up for The Long Game.

We hope you enjoy this episode sponsored by Nerdwallet, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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463: Is exercise more important than nutrition? | Food writer Anastacia Marx de Salcedo Dec 26, 2022

Anastacia Marx de Salcedo: “Let exercise be thy medicine.”

Anastacia, a nonfiction writer and author, joins mbg co-CEO, Jason Wachob, to discuss how regular exercise has the ability to transform your health, even if you subscribe to a not-so-balanced eating plan. For the record, we still believe that health begins on one’s plate—but exercise may be way more important than we thought. In this episode, they cover:

- Anastacia’s personal health journey (~00:58)

- Anastacia’s personal nutrition philosophy (~06:14)

- The military’s influence around food shelf-life (~08:43)

- Why exercise is the ultimate elixir for health (~13:20)

- The most reasonably healthy processed foods (~20:00)

- Why nutrition science is not as concrete as we thought (~22:58)

- Why we shouldn’t overlook exercise for overall well-being (~34:10)

- How exercise benefits every function of the body (~39:02)

- The ultimate exercise diet (~43:05)

- What we can learn from studies on cats & bats (~45:25)

- Why traditional doctors don’t talk enough about exercise & nutrition (~56:49)

- How Anastacia ranks exercise, nutrition, and lifestyle habits (~01:04:08)

- How Anastacia uses running as a tool for self-care (~01:09:30)

- Anastacia’s biggest wellness pet peeve (~01:12:01)

- How exercise has helped Anastacia’s MS journey (~01:14:09)

- How to exercise your way out of a subpar diet (~01:16:54)

- Sex differences on the impact of physical activity (~01:20:00)

Referenced in the episode:

- Anastacia's book, Eat Like a Pig, Run Like a Horse.

- Anastacia's previous book, Combat-Ready Kitchen.

- Check out Anastacia's website.

- Read more about Ancel Keys & the link between diet & heart disease.

- Glenn Gaesser's BMI study.

- Learn more about The Jackson Laboratory.

- A study on fitness level & COVID outcomes.

- The Molecular Transducers of Physical Activity Consortium (MoTrPAC).

- mbg Podcast episode #192 with Terry Wahls, M.D.

- Sign up for The Long Game.

Take 20% off our holiday collection with code HOLIDAY20. Cannot combine with gift cards or other discount codes. Apply code at checkout.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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462: How vision can help anxiety, motion sickness & more | Optometrist Bryce Appelbaum, O.D., FCOVD Dec 22, 2022

Bryce Appelbaum, O.D., FCOVD: “Vision problems are brain problems.”

Bryce, a board-certified optometrist, joins mbg co-CEO, Jason Wachob, to discuss how to actually strengthen and protect your vision (way beyond blue light blockers), plus:

- Bryce’s background in vision therapy (~00:28)

- How vision impacts physical performance (~04:54)

- The difference between vision & eyesight (~07:06)

- The link between vision health & ADHD diagnoses (~11:28)

- Why you should engage in vision breaks (~17:22)

- How to protect your vision during the workday (~20:59)

- How to use lighting & posture to enhance your vision (~25:09)

- How to implement the 20-20-20 rule into your every day (~29:13)

- Sneaky signs you may have an eyesight issue (~35:44)

- Why some people aren’t the best at eye contact (~40:58)

- Vision exercises for reducing anxiety (~45:08)

- How often you should perform vision exercises (~51:22)

- The relationship between fitness, nutrition & vision health (~55:10)

- How to activate your vestibular system & overcome motion sickness (~01:00:29)

- How much natural light you need for optimal vision health (~01:03:41)

- The role of vision therapy in concussion recovery (~01:06:53)

- One thing you should do every day for better vision (~01:09:38)

Referenced in the episode:

- Check out Bryce's website.

- Follow Bryce on Instagram.

- A study on screen usage & reduced blink rate.

- Check out Bryce's vision training program.

- Check out Bryce's Concussion Clear program.

- Visit VisionHelp, an advocacy group to raise awareness about treatable vision problems.

- Shop mbg's eye health+.

- Sign up for The Long Game.

Take 20% off our holiday collection with code HOLIDAY20. Cannot combine with gift cards or other discount codes. Apply code at checkout.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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461: Relationship mistakes, conversation starters & the science of make-up sex | John Gottman, Ph.D. & Julie Gottman, Ph.D. Dec 19, 2022

Julie Gottman, Ph.D. & John Gottman, Ph.D.: “Touch is as essential to our well-being as food, water, and exercise.”

The Gottmans, renowned psychologists, co-founders of the Gottman Institute, and the world’s leading experts in the study of relationships, join mbg co-CEO, Jason Wachob, to discuss little things you can do to secure a long-term relationship, plus:

- New challenges many couples face (~01:08)

- The power of touch for overall well-being (~03:18)

- Little things to do on a daily basis to connect with your partner (~06:38)

- Why compliments are crucial for successful relationships (~12:09)

- How family trauma impacts your ability to find love (~18:58)

- The most common mistakes people make in relationships (~24:11)

- Essential ingredients for long-lasting relationships (~27:22)

- The importance of weekly date nights (~29:22)

- How to have meaningful conversations with your partner (~31:17)

- How to have a discussion about your sex life (~35:28)

- What role sex actually plays in a relationship (~38:09)

- Why some people have affairs (~43:41)

- What you can do today to ensure everlasting love (~46:34)

Referenced in the episode:

- The Gottmans' book, The Love Prescription.

- Check out the Gottman Institute.

- mbg Podcast episode #320, with the Gottmans.

- Harry Harlow monkey study.

- The Gottmans' study on newlyweds and bids for connection.

- Check out Robert Levinson's research.

- A study showing couples underestimate positive experiences 50% of the time.

- Check out the Gottmans' Open-Ended Card Decks.

- The Normal Bar.

- Not "Just Friends".

- Sign up for The Long Game.

Take 20% off our holiday collection with code HOLIDAY20. Cannot combine with gift cards or other discount codes. Apply code at checkout.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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460: What to eat every day for a longer life | Blue Zones founder Dan Buettner Dec 15, 2022

Dan Buettner: “People who have at least 3 friends they can count on on a bad day live about 8 years longer than people who are completely isolated.”

Dan, a longevity expert, National Geographic fellow, and founder of the Blue Zones, joins mbg co-CEO, Jason Wachob, to discuss joy, social connection, and underrated longevity foods, plus:

- Dan’s Blue Zones work in the past year (~00:47)

- Dan’s journey to find “lost” foods (~02:46)

- Why processed food is often cheaper to make (~06:02)

- How individuals can help change the food system (~11:29)

- The role of joy & social connection in longevity (~16:40)

- The richest food cultures in America (~22:38)

- Nutrient-dense “superfoods” for longevity (~27:58)

- How much meat you should eat per week (~33:07)

- Healthy foods that have been largely ignored in America (~37:30)

- Why we should prioritize the alternative standard American diet (~40:31)

Referenced in the episode:

- Dan's newest book, The Blue Zones American Kitchen.

- Dan's previous book, The Blue Zones Challenge.

- Follow Dan on Instagram.

- mbg Podcast episodes #356, #298, #157, and #33, with Dan.

- mbg Podcast episode #365, with Mark Schatzker.

- mbg Podcast episodes #411, #293, and #29, with Mark Sisson.

- The Roseto study.

- The Adventist health study.

- Vital Farms eggs.

- Sign up for The Long Game.

Take 20% off our holiday collection with code HOLIDAY20. Cannot combine with gift cards or other discount codes. Apply code at checkout.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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459: How to understand & heal your trauma | Gabor Maté, M.D. Dec 12, 2022

Gabor Maté, M.D.: “95% of trauma is multi-generational. You unwittingly pass it on.”

Gabor, a physician, New York Times bestselling author, and internationally renowned speaker, joins mbg co-CEO, Jason Wachob, to discuss how buried trauma can harm your health, plus:

- Gabor’s upbringing & his professional work around trauma (~00:42)

- What trauma really means (~05:07)

- Gabor’s personal experience with trauma (~10:18)

- How trauma gets passed down from one generation to the next (~12:47)

- How your personal trauma can affect your physical health (~17:20)

- The relationship between stress and illness (~20:51)

- How to start resolving your trauma (~27:53)

- Why so many people have a hard time saying “no” (~31:39)

- The real reason children start resenting their parents (~34:10)

- Why you don’t actually have to socialize kids (~39:19)

- How our culture makes us sick (~44:00)

- What’s unique about our cultural trauma today (~47:04)

- What we can do about a lack of social connection (~48:40)

- Why we attract others with similar traumas (~52:09)

Trigger warning: This podcast includes mentions of suicidal ideation. You're never alone. If you or someone you know are struggling, call the Suicide & Crisis Lifeline at 988 or visit suicidepreventionlifeline.org.

Referenced in the episode:

- Gabor's latest book, The Myth Of Normal.

- Gabor's previous bestsellers, Hold On To Your Kids, When The Body Says No, In The Realm Of Hungry Ghosts, and Scattered Minds.

- A study on childhood trauma & adult illnesses.

- A study on self-silencing during conflict & mortality.

- The Roseto study.

- A study on loneliness & mortality.

- Read more about Jean-Martin Charcot.

- Sign up for The Long Game.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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458: Must-have gut health habits & what to do after taking antibiotics | Gastroenterologist Robynne Chutkan, M.D. Dec 08, 2022

Robynne Chutkan, M.D.: “If we're not moving, neither are our bowels.”

Robynne, an integrative gastroenterologist, joins mbg co-CEO, Jason Wachob, to discuss daily habits for better gut health, plus:

- Robynne’s research on the gut microbiome (~00:33)

- Robynne’s background as a gastroenterologist (~02:36)

- How the science on the microbiome has evolved (~06:22)

- How to know if your gut microbiome is healthy (~09:35)

- How diet affects your gut microbiome (~11:49)

- What makes ultra-processed foods so problematic (~16:32)

- The best foods for gut health (~22:01)

- The potential dangers of proton pump inhibitors (~26:26)

- How antibiotics affect your gut & how to know (~32:08)

- What to do if your kid gets frequent ear infections (~37:28)

- Germ theory versus terrain theory (~43:27)

- The connection between obesity & prolonged viral shedding (~52:18)

- How spending time outdoors can support recovery (~56:11)

- Robynne’s non-negotiable habits for optimal gut health (~01:00:05)

Referenced in the episode:

- Robynne's books: The Anti-Viral Gut, Gutbliss, The Microbiome Solution, and The Bloat Cure.

- Watch Robynne's discussion at mbg revitalize 2015.

- A study on how the gut microbiome affects COVID outcomes.

- A study on how COVID affects the gut microbiome.

- A study on the benefits of eating 30 different plants per week.

- A study on PPI's and the gut.

- A study on PPI's and COVID.

- Nurse's Health Study.

- A study on maternal diet & infant RSV.

- A study on obesity & prolonged viral shedding.

- Read about the open air factor & the Spanish flu.

- Check out Robynne's free Anti-Viral Gut Master Class.

- mbg Podcast episode #57 and #50, with Rich Roll.

- mbg Podcast episode #411, #293, and #29, with Mark Sisson.

- mbg Podcast episode #311, #228, #203, and #43, with Light Watkins.

- The Dirt Cure, by Maya Shetreat-Klein, M.D.

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We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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457: How to time your meals & optimize metabolism | Nutrition scientist Courtney Peterson, Ph.D. Dec 05, 2022

Courtney Peterson, Ph.D.: “Your blood sugar control is best in the mid to late morning.”

Courtney, a nutrition scientist and internationally recognized researcher in the field of intermittent fasting, joins mbg co-CEO, Jason Wachob, to discuss meal timing for your metabolism, plus:

- Courtney’s background as a nutrition scientist (~00:16)

- The benefits of a time-restricted eating window (~05:20)

- The best eating window for longevity (~08:47)

- Why you shouldn’t skip breakfast (~10:19)

- The connection between time-restricted eating & better sleep (~19:14)

- How many meals you should eat in a day (~26:14)

- How much protein, carbs, and fat you should eat in a day (~27:16)

- How to practice time-restricted eating without losing muscle mass (~28:34)

- How many days a week you should fast to see benefits (~30:51)

- Courtney’s personal time-restricted eating window (~34:02)

- How daylight savings affects our circadian rhythms (~35:13)

- How to practice time-restricted eating if you work a night shift (~38:06)

- Why time-restricted eating works better than fad diets (~41:45)

- The benefits of a fasting-mimicking diet (~43:58)

- How much protein you need for muscle mass & longevity (~47:10)

- Why time-restricted eating works better than longer fasts (~49:40)

- The future of intermittent fasting (~51:52)

Referenced in the episode:

- Learn more about Courtney and her research.

- Eric Ravussin's study on calorie restriction.

- A 2012 study on time-restricted eating.

- A study on eating lunch earlier vs. later.

- Courtney's study on time-restricted eating in men with prediabetes.

- Kevin Hall's processed food study.

- A study on exercising before breakfast.

- A study on time-restricted eating and night shift work.

- A study on a fasting-mimicking diet and cancer.

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We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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456: Dopamine, better sex & the science of long-lasting relationships | Psychiatrist Daniel Lieberman, M.D. Dec 01, 2022

Daniel Lieberman, M.D.: “We've gotten so good at the future that we've lost our ability to be happy and fulfilled in the present.”

Daniel, a psychiatrist and bestselling author, joins mbg co-CEO, Jason Wachob, to discuss how to better manage your dopamine, plus:

- The relationship between your conscious & unconscious mind (~01:36)

- Why you can’t control your unconscious mind (~04:19)

- How the research of unconsciousness has evolved (~06:26)

- How to have a productive relationship between your conscious & unconscious mind (~08:30)

- What fairy tales & myths can tell us about the unconscious mind (~10:55)

- How to find the rationality in mysticism (~13:59)

- How to interpret a tarot card reading (~16:33)

- The power of gut feelings (~18:27)

- The link between anxiety & unconsciousness (~20:49)

- How dopamine affects your brain (~25:28)

- Why we’re so terrible at managing dopamine (~27:47)

- How instant vs. delayed gratification affects your dopamine circuits (~31:48)

- How porn can be destructive (~34:12)

- The keys for a long, successful relationship (~37:21)

- The psychology of a midlife crisis (~42:10)

- How to manage dopamine more productively (~45:35)

- The difference between donating time and money (~47:49)

- How to create a more meaningful life (~51:47)

Referenced in the episode:

- Daniel's newest book, Spellbound.

- Daniel's previous bestseller, The Molecule Of More.

- Research on how the unconscious mind processes information.

- A study on volunteering time vs. money.

- Thinking, Fast and Slow, by Daniel Kahneman.

Take 25% off vitamin D3 potency+ with code D3POD. Cannot combine with gift cards or other discount codes. Apply code at checkout.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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455: How to prevent & reverse dementia | Psychiatrist Kat Toups, M.D. Nov 28, 2022

Kat Toups, M.D.: “Retirement is actually considered a risk factor for dementia.”

Kat, a functional medicine psychiatrist, joins mbg co-CEO, Jason Wachob, to discuss her daily tips to prevent cognitive decline, plus:

- Kat’s personal brain health journey (~00:15)

- Why dementia is not a death sentence (~05:43)

- Reasons why dementia happens (~08:37)

- The link between oral health & Alzheimer’s (~14:03)

- The optimal diet to prevent cognitive decline (~20:03)

- Why the medical community has resisted lifestyle interventions (~25:23)

- How to meditate & exercise to prevent dementia (~27:11)

- How the amyloid hypothesis leads us astray (~34:27)

- How dancing can reduce cognitive decline (~37:22 )

- How to train your brain & stay sharp as you age (~38:34)

- Kat’s top daily tips to prevent cognitive decline (~39:44)

- The link between hearing loss & dementia (~43:47)

- How hormone therapy can enhance your brain health (~49:07)

- How to detox your brain from heavy metals (~51:48)

- How to test your toxins (~57:12)

Referenced in the episode:

- Find Kat's e-book on dementiademystified.com.

- A study on oral health & dementia.

- MyPerioPath.

- Kat's dementia study in which 84% of patients got better.

- mbg Podcast episode #440, with Dale Bredesen, M.D.

- A study on going keto & mental health.

- HeartMath.

- A study on tango dancing & dementia.

- Luminosity & BrainHQ.

- Read the amyloid study & how it may be falsified.

- A Stanford study on hormone therapy & dementia.

- A study on saunas & brain health.

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We hope you enjoy this episode, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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454: HRV, psychedelics & emotional resilience | Psychiatrist & neuroscientist Dave Rabin, M.D., Ph.D Nov 21, 2022

Dave Rabin, M.D., Ph.D.: “The science behind touch is unfortunately often neglected in modern society, especially the Western world.”

Dave, a board-certified psychiatrist and neuroscientist, joins mbg co-CEO, Jason Wachob, to discuss the health benefits of touch, plus:

- How chronic stress impacts your health (~00:50)

- What causes someone to flourish or falter under stress (~03:46)

- How to make sure kids have enough healthy stress (~08:29)

- The difference between good & bad stress (~12:41)

- How to become better at handling stress (~16:21)

- The link between heart rate variability & stress (~23:35)

- How to fall asleep even when you’re stressed (~30:07)

- The science behind touch & mental health (~35:26)

- The power of casual, everyday connections (~38:46)

- How soothing touch can benefit your brain (~41:53)

- How to use Apollo Neuro to ease your mind (~48:01)

- The best wellness tracker for kids (~54:38)

- The do’s & don’ts of using psychedelics for mental health (~57:21)

Referenced in the episode:

- Check out Apollo Neuro.

- Visit Dave's website.

- Check out Eric Kandel's research.

- A study on PTSD treatment.

- A study on Apollo and sleep.

- A study showing Apollo can increase HRV and cognitive performance.

- A study showing Apollo can provide an easier access to meditation.

- A study on depression and serotonin.

We hope you enjoy this episode sponsored by Apollo Neuro, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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453: Sleep hacks, jet lag & how to train your circadian rhythm | Psychologist Aric Prather, Ph.D. Nov 17, 2022

Aric Prather, Ph.D.: “When people have extended periods of sleep loss, or even just one night, we see robust changes in their cognition.”

Aric, a licensed clinical psychologist, joins mbg co-CEO, Jason Wachob, to discuss how to have the best sleep of your life, plus:

- How Aric uses cognitive behavioral therapy for poor sleep (~00:38)

- How poor sleep affects your health (~02:06)

- The power of natural light for your circadian rhythm (~06:30)

- What Aric thinks about permanent daylight savings (~11:04)

- How to optimize your circadian rhythm (~13:09)

- How to know if you need a light box (~18:57)

- How to prevent jet lag while traveling (~24:19)

- The issue with melatonin supplements (~32:43)

- How to set yourself up for a good night’s sleep (~35:05)

- Aric’s sleep basics checklist (~37:32)

- How to shut off your mind before bed (~41:30)

- Why you should create a sleep sanctuary (~47:04)

- How to fall back asleep after waking up in the middle of the night (~49:40)

- How laying in bed can be productive (~56:08)

- The biggest misconceptions about sleep (~58:00)

- Exciting developments in the science of sleep (~1:00:38)

- The benefits of sticking your head in the freezer (~1:04:07)

Referenced in the episode:

- Aric's book, The Sleep Prescription: Seven Days to Unlocking Your Best Rest.

- A study on short sleep duration & dementia risk.

- A study on the glymphatic system.

- A study on meditation changing brainwaves.

- A study on familial short sleepers.

- mbg Podcast episodes #290, #204, and #90, with Drew Ramsey, M.D.

We hope you enjoy this episode, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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452: How to sleep, eat & exercise to prevent heart disease | Cardiologist Michael Twyman, M.D. Nov 14, 2022

Michael Twyman, M.D.: “Walking at sunrise is one of the best things you can do.”

Michael, a board-certified cardiologist, joins mbg co-CEO, Jason Wachob, to discuss his underrated tips to prevent heart disease, plus:

- What tests you should ask for to assess cardiovascular health (~00:27)

- How frequently you should get a calcium score (~03:49)

- Annual labs you should get at the doctor (~05:09)

- Successful lifestyle interventions to prevent heart disease (~10:14)

- The link between sleep and cardiovascular health (~12:41)

- What your resting heart rate can tell you about cardiovascular health (~14:38)

- The best exercises to prevent heart disease (~19:11)

- Michael’s diet philosophy for heart health (~25:31)

- How to get enough protein on a plant-based diet (~29:07)

- The importance of natural light for heart health (~31:54)

- What to do if you have to wake up before sunrise (~35:27)

- The best blue-blocking devices and softwares (~36:34)

- What to do if you have to stare at a screen all day (~37:59)

- Why we don’t talk enough about light in health conversations (~40:47)

- The benefits of red light therapy (~43:53)

- Why you shouldn’t always wear sunglasses (~46:53)

- How much sun is too much (~49:28)

- How to tell if your mitochondria are healthy (52:49)

Referenced in the episode:

- Check out Michael's website.

- Apollo Neuro.

- HeartMath.

- Boston Heart cholesterol balance test.

- f.lux and Iris Tech.

- Check out Doug Wallace's research.

Take 25% off our nootropics with code BRAINCODE. Cannot combine with gift cards or other discount codes. Apply code at checkout.

We hope you enjoy this episode, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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451: The best diet for mental health & how to find the root cause of your anxiety | Psychiatrist Chris Palmer, M.D. Nov 10, 2022

Chris Palmer, M.D.: “More people are unable to go to work or school because of a mental disorder than any other medical condition.”

Chris, a Harvard psychiatrist and researcher, joins mbg co-CEO, Jason Wachob, to discuss the metabolic approach to mental health, plus:

- The revolutionary breakthrough in brain health (~00:45)

- How to get to the root of mental illness (~02:06)

- What causes various mental health issues (~06:04)

- How to know if medication or talk therapy will work for you (~10:59)

- The connection between metabolism & mental health (~16:36)

- How to enhance your mitochondrial health (~24:41)

- How to know if your mitochondria are functioning properly (~28:08)

- How to know if your mental health issue comes from poor metabolism (~31:44)

- How going keto can support mental health (~36:49)

- How to start a fasting mimicking diet for brain health (~42:15)

- The ultimate food list for metabolic & mental health (~48:33)

- The foods you should avoid to reduce anxiety (~51:21)

- How much exercise you need if you’re concerned about mental health (~54:42)

- Why Chris believes we can heal mental illness (~1:00:14)

Referenced in the episode:

- Chris's book, Brain Energy.

- Check out Chris's website.

- A study on treatment-resistant depression.

- A study showing 88% of Americans are metabolically unhealthy.

- A study showing how metformin and exercise therapies can affect each other.

We hope you enjoy this episode, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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450: How to maximize your time & stop waiting for weekends | Award-winning happiness researcher Cassie Holmes, Ph.D. Nov 07, 2022

Cassie Holmes, Ph.D.: “It’s not about how much time you have. It's really how you spend that time.”

Cassie, a social psychologist and award-winning happiness researcher, joins mbg co-CEO, Jason Wachob, to discuss how to better manage your time, plus:

- The relationship between time & happiness (~01:09)

- How to find your sweet spot with quality time (~08:54)

- How to reframe unenjoyable parts of your day (~15:22)

- How exercise makes you happier (~22:05)

- When exercise can start to have diminishing returns on mood (~26:31)

- How helping others makes you feel like you have more time (~30:23)

- How to make the most out of ordinary experiences (~31:16)

- How to stop waiting for weekends (~38:48)

- How distractions derail your happiness (~42:40)

- Why more time isn’t necessarily better (~45:23)

- How to make mundane events feel extraordinary (~49:10)

- How to identify your purpose (~55:24)

Referenced in the episode:

- Cassie's book, Happier Hour.

- Find Cassie's time tracking worksheet.

- Katy Milkman, Ph.D.'s research on bundling.

- A study showing those spending time outside felt happier.

- A study showing helping another person makes feel like you have more time.

- A study showing we are distracted about 50% of the time.

- A study showing having phones on the table leads to unhappiness.

- Cassie's research on happiness from extraordinary vs. ordinary experiences.

We hope you enjoy this episode, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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449: How to build muscle mass as you age, no weights required | Fitness coach Don Saladino Nov 03, 2022

Don Saladino: “Think of resistance training as body armor. It's protection.”

Don, a fitness coach and entrepreneur, joins mbg co-CEO, Jason Wachob, to discuss how to put on lean muscle mass, plus:

- How Don became the go-to fitness coach for athletes & celebrities (~00:41)

- How to exercise to build muscle mass (~08:28)

- Why resistance training is crucial as you age (~13:55)

- How much cardio you actually need (~16:19)

- The best days to workout (~18:44)

- The biggest misconception in fitness (~20:20)

- How to practice strength training with zero equipment (~26:21)

- A real-time workout plan from Don (~30:43)

- How to actually do push-ups correctly (~32:42)

- Why simple exercises are often the most effective (~35:26)

- Why consistency is more important than intensity (~38:35)

- How much protein you should eat in a day (~44:05)

- How much protein you need post-workout (~49:19)

- Don’s top sources of animal- and plant-based protein (~50:40)

Referenced in the episode:

- Don's website.

- Check out Don's 30-Minute Express Program.

- Read Don's cover story for Muscle & Fitness.

- Check out Don's golf fitness workouts.

- mbg's Complete Guide To Yoga class, with Tara Stiles.

We hope you enjoy this episode, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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448: Underrated veggies, hydroponic farming & the new "fast food" | Lisa Merkle, co-founder of Imagine Farms Oct 31, 2022

Lisa Merkle: “I needed to calm my nervous system in order to heal.”

Lisa, the co-founder of Imagine Farms, joins mbg co-CEO, Jason Wachob, to discuss the marriage of technology and nature, plus:

- Lisa’s personal approach to well-being (~00:36)

- What inspired Lisa to start Imagine Farms (~05:23)

- What a vertical hydroponic farm looks like (~09:10)

- How you can farm more crops with less land (~13:06)

- How precision growing can make your food healthier (~14:53)

- Why vertical hydroponic farms are the future of agriculture (~17:16)

- How re-localizing the food system can help with food insecurity (~20:38)

- Why vertical hydroponic farming is the new & healthier “fast” food (~23:53)

- The most nutritious & underrated vegetables grown at Imagine Farms (~25:18)

- Daily practices to live a more environmentally conscious life (~31:28)

- How Imagine Farms produce entered Miami markets & restaurants (~36:46)

- The future of our food system (~40:43)

Referenced in the episode:

- Check out Imagine Farms.

- Watch the Imagine Farms short film.

- Watch Lisa at mbg revitalize 2017.

- Learn more about Zak The Baker.

- Learn more about Food Rescue South Florida.

- mbg Podcast episode #434, with Amy Sapola, PharmD.

- mbg Podcast episodes #331 and #39, with Paul Hawken.

- mbg Podcast episode #243, with Jesse Daystar, Ph.D.

We hope you enjoy this episode sponsored by Cotton, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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447: What science says about coincidences & interpersonal energy | Psychiatrist Bernard Beitman, M.D. Oct 27, 2022

Bernard Beitman, M.D.: “It's a good idea to get lost every once in a while.”

Bernard, a psychiatrist and founder of the Coincidence Project, joins mbg co-CEO, Jason Wachob, to discuss how to make sense of random coincidences, plus:

- How Bernard became an expert in coincidences (~01:18)

- What is a coincidence? (~03:04)

- How to identify synchronicity, seriality, and serendipity (~06:14)

- How to make meaning of coincidences (~12:57)

- How to find coincidences without overanalyzing them (~15:42)

- What drives random coincidences (~19:56)

- What sciences says about coincidences (~21:45)

- What type of person is more likely to see coincidences (~25:12)

- How animals can give us emotional signals (~30:26)

- How to communicate with plants (~32:39)

- What to do after you notice a coincidence (~39:00)

- How to make the most out of coincidences (~40:51)

- How to attract more coincidences in your life (~48:50)

- How to tap into your internal GPS (~51:23)

- The most awe-inspiring stories of synchronicity (~55:16)

- Why coincidences deserve more science (~01:01:01)

Referenced in the episode:

- Bernard's book, Meaningful Coincidences: How and Why Synchronicity and Serendipity Happen.

- Read Bernard's profile in the WSJ.

- Learn more about the Coincidence Project.

- Take Bernard's coincidence survey.

- Check out Bernard's podcast, Connecting with Coincidence 2.0.

- mbg Podcast episode #301, with Jim Tucker, M.D.

- mbg Podcast episode #287, with Bruce Greyson, M.D.

- mbg Podcast episode #344, with Lisa Miller, Ph.D.

We hope you enjoy this episode, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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446: How to have a younger brain | Brain researcher Marc Milstein, Ph.D. Oct 24, 2022

Marc Milstein, Ph.D.: “People who have a mindful moment in the morning tend to have less burnout later in the day.”

Marc, a brain researcher and author, joins mbg co-CEO, Jason Wachob, to discuss how to prevent cognitive decline, plus:

- What drives Marc’s passion for brain health (~01:03)

- How to assess your brain’s “age” (~02:19)

- Why sleep is critical for brain health (~05:53)

- What happens to the brain with too much stress (~08:15)

- The best types of exercise for your brain (~10:24)

- Why you should always take the stairs when you can (~12:28)

- The best foods for brain health (~14:09)

- How your gut-brain axis influences your food cravings (~17:42)

- Why environmental well-being is the next frontier of brain health (~20:44)

- The link between social connection & cognitive decline (~21:57)

- Marc’s 3 essential tips for optimal brain health (~23:38)

- How different parts of the brain function & change with age (~27:49)

- The impact of cannabis on brain health (~33:11)

- Underrated habits that may be messing with your brain (~37:21)

- How to sharpen your memory (~39:06)

- How to discard traumatic memories (~46:51)

- The link between depression, anxiety & dementia (~49:46)

Referenced in the episode:

- Marc's book, The Age-Proof Brain: New Strategies to Improve Memory, Protect Immunity, and Fight Off Dementia.

- A study on walking intensity.

- A study showing people who feel younger have younger brains.

- A study showing people who walk 30 minutes a day lower their risk of dementia by 60%.

- A study on taking the stairs and younger brains.

- A study on colorful diets & cognitive health.

- A study showing breathing strengthens the prefrontal cortex.

- A study on the link between anxiety & dementia.

We hope you enjoy this episode, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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445: Mind-blowing statistics on mental health, polarization & the future of dating | Bestselling author Scott Galloway Oct 20, 2022

Scott Galloway: “Mental illness, hands down, touches every family at some point.”

Scott, a bestselling author, NYU professor, and serial entrepreneur, joins mbg co-CEO, Jason Wachob, to discuss how to find genuine happiness and success, plus:

- Why more Americans have cell phones than clean drinking water (~00:53)

- The importance of proactive health care (~05:24)

- How sweating can help you succeed (~10:22)

- How to become a genuinely happier person (~12:42)

- How we can overcome the mental health epidemic (~22:17)

- The science behind our cell phone addictions (~29:38)

- Why dating apps are the most inequitable place on Earth (~35:31)

- The future of dating technology (~41:30)

- Why anger is the most powerful emotion (~44:28)

- The pros and cons of anonymity (~48:48)

- How your threshold for happiness changes as you age (~54:14)

- Why you get happier as you grow older (~57:37)

Referenced in the episode:

- Scott's new book, Adrift: America In 100 Charts.

- Scott's previous bestseller, The Algebra Of Happiness.

- Scott's podcast, The Prof G Pod.

- Follow Scott on Instagram and Twitter.

- Learn more about Charity: Water.

- A study on loneliness & mortality.

- A study showing girls were 3 times more likely to self-harm.

- A survey showing 96% of Gen Z goes to the bathroom with their phone.

- An article discussing what makes content go viral.

Trigger warning: This podcast includes mentions of suicidal ideation. You're never alone. If you or someone you know are struggling, call the Suicide & Crisis Lifeline at 988 or visit suicidepreventionlifeline.org.

We hope you enjoy this episode, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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444: Tips to reduce anxiety & the health benefits of looking in the mirror | NBA psychotherapist Corey Yeager, Ph.D., LMFT Oct 17, 2022

Corey Yeager, Ph.D., LMFT: “If you can't give yourself what you need, you can't give it to anyone else.”

Corey, a psychotherapist who works with the NBA's Detroit Pistons, joins mbg co-CEO, Jason Wachob, to discuss how to find long-term success and happiness, plus:

- Why you should get to know yourself (~00:32)

- Why you should dream big as you age (~03:50)

- How to achieve your wildest dreams (~07:12)

- Common mental health challenges with athletes (~09:42)

- Why you should spend time looking in the mirror (~14:21)

- How to actually develop self-awareness (~20:07)

- How to reflect on your past without regrets (~22:05)

- The problem with social media & self-worth (~25:52)

- How to stay present & reduce anxiety about the future (~31:48)

- How to use visualization for success (~35:59)

- How to trust the process during times of uncertainty (~40:19)

- How younger generations can save the mental health epidemic (~45:23)

- The power of social connection (~50:08)

- The key to long-term success (~55:46)

- Why you should understand your genius (~58:29)

- What makes Michael Jordan the greatest athlete of all time (~01:01:31)

Referenced in the episode:

- Corey's book, How Am I Doing?: 40 Conversations to Have with Yourself

- Watch The Me You Can't See.

- Research from the CDC on teenagers and mental health and an mbg article discussing the news.

- The Roseto study.

Enjoy this episode of the mindbodygreen podcast, created in partnership with Tom’s of Maine. As part of its first Incubator program, Tom’s of Maine will select five BIPOC climate leaders to each receive $20,000 in funding and expert mentorship to help make their solutions a reality. Apply here! And feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

NO PURCHASE NECESSARY. For complete details including the Official Rules, visit www.tomsofmaineincubator.com. Open to legal residents of the 50 United States and District of Columbia. (including DACA recipients), who are 18 – 30 years of age at time of entry and identify as black, indigenous or a person of color (BIPOC). Void where prohibited. Begins 10:00 am ET on 9/19/22; ends 11:59 pm ET on 10/9/22. Sponsored by Tom’s of Maine, Inc.

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443: Mental arthritis & how optimism improves longevity | Psychologist Elaine Fox, Ph.D. Oct 13, 2022

Elaine Fox, Ph.D.: “In life we tend to get mental arthritis. We get a little bit rigid and set in our ways.”

Elaine, a psychologist and author, joins mbg co-CEO, Jason Wachob, to discuss how to stay mentally agile as you age, plus:

- What does it mean to be mentally agile? (~01:04)

- How your brain’s flexibility wanes as you age (~03:29)

- How social media impacts your mental agility (~05:08)

- How to know if you’re mentally agile (~08:32)

- How to balance routine & getting out of your comfort zone (~12:53)

- The four pillars that underlie your agility (~15:38)

- How to instantly understand someone’s personality (~18:35)

- The link between exercise & self-awareness (~22:20)

- A technique to understand your life story (~23:54)

- The psychology of resilience (~29:02)

- The science of intuition (~31:54)

- How to make your intuition stronger (~34:39)

- The fine line between optimism & toxic positivity (~38:55)

- How optimism can improve your longevity (~44:36)

- The best brain exercises to enhance mental agility (~51:50)

- How diverse perspectives can strengthen your brain (~55:08)

Referenced in the episode:

- Elaine's book, Switch Craft: The Hidden Power of Mental Agility.

- Take an OCEAN personality test.

- The Psychology of the Stranger research.

- A study on resilience and post-traumatic growth.

- Elaine's study on adolescents and resilience.

- Elaine's previous book, Rainy Brain, Sunny Brain.

- A study on optimism and longevity.

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We hope you enjoy this episode, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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442: Healthy boundaries, emotional vampires & how to break up with a friend | Whole30 co-founder Melissa Urban Oct 10, 2022

Melissa Urban: “A boundary is not designed to control someone else.”

Melissa, the co-founder and CEO of Whole30, joins mbg co-CEO, Jason Wachob, to discuss how to create healthy boundaries, plus:

- Melissa’s personal boundaries journey (~01:12)

- Why boundaries need to be part of the well-being conversation (~03:39)

- Why boundaries were critical on Melissa’s road to recovery (~05:30)

- Why Melissa has a favorite ex-boyfriend (~08:11)

- How to set healthy boundaries around food (~12:11)

- What to do if a family member disrespects your boundaries (~15:17)

- What to do if a loved one makes poor decisions for their health (~19:09)

- How to set healthy boundaries with your parents (~23:47)

- How to know if you should break up with a friend (~26:52)

- How social media makes our communication worse (~29:22)

- How to identify the emotional vampires in your life (~34:56)

- How to support your partner without draining your own energy (~38:51)

- How to incorporate boundaries in your well-being routine (~40:56)

- One thing everyone should add to their boundaries routine (~44:41)

Referenced in the episode:

- Melissa's newest book, The Book of Boundaries: Set the Limits That Will Set You Free.

- Melissa's previous book, The Whole30.

- mbg article about setting healthy boundaries.

- Melissa's podcast, Do The Thing.

- Follow Melissa on Instagram.

- Check out Melissa's website.

We hope you enjoy this episode sponsored by Tom's of Maine, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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441: Emotional cravings, end-of-life care & what to eat when you’re stressed | registered dietitian Jess Cording, R.D., CDN, Oct 06, 2022

Jess Cording, R.D., CDN: “There is tremendous power in fixing the little things we can do something about.”

Jess, a registered dietitian, health coach, and author, joins mbg co-CEO, Jason Wachob, to discuss the self-care struggle, plus:

- Jess’s experience caring for a loved one with terminal illness (~00:25)

- Challenges caring for a loved one as a licensed professional (~05:01)

- Why we should talk more about drug-nutrient interactions (~08:40)

- How stress can manifest physically in the body (~12:59)

- How Jess managed her long-term stress (~15:01)

- How to deal with physical vs. emotional food cravings (~17:56)

- Why you should only fix what you can (~23:18)

- What everyone should know about end-of-life care (~25:04)

- What we can learn about health from famous musicians (~30:52)

- Advice for someone facing an insurmountable illness right now (~36:54)

Referenced in the episode:

- Jess's book, The Farewell Tour: A Caregiver's Guide to Stress Management, Sane Nutrition, and Better Sleep.

- mbg Podcast episode #167, with Jess.

- Listen to The Farewell Tour Playlist on Spotify.

- The Book of Boundaries: Set the Limits That Will Set You Free, by Melissa Urban.

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We hope you enjoy this episode, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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440: How to prevent & reverse cognitive decline | Neurologist Dale Bredesen, M.D. Oct 03, 2022

Dale Bredesen, M.D.: “Get that heart rate going, and it will pay dividends in the long-run.”

Bredesen, a neurologist and New York Times bestselling author, joins mbg co-CEO, Jason Wachob, to discuss the future of addressing Alzheimer’s disease, plus:

- What medical schools get wrong about Alzheimer’s treatment (~00:31)

- Dale’s protocol to enhance cognition (~03:39)

- How to mitigate risk factors for Alzheimer’s (~06:37)

- Why everyone should get a cognoscopy (~09:49)

- Top labs to get to assess your cognition (~11:57)

- The stages of cognitive decline & when to intervene (~18:41)

- How to eat to prevent cognitive decline (~21:48)

- The best grocery list for brain health (~26:47)

- How to get more bang for your buck with strength training (~32:17)

- The brain benefits of saunas (~36:53)

- How light exposure impact your brain (~39:07)

- How your oral microbiome affects your brain (~41:53)

- Will we ever be able to cure Alzheimer’s? (~48:20)

Referenced in the episode:

- Dale's books, The End of Alzheimer's, The End of Alzheimer's Program, and The First Survivors of Alzheimer's.

- Dale's trial in theJournal Of Alzheimer's Disease.

- apoe4.info

- Learn more about getting a cognoscopy.

- A study on exercise & BDNF.

- mbg Podcast episode #404, with Maria Shriver & Patrick Schwarzenegger.

- Shop KAATSU bands.

- A study on saunas & brain health.

- A study on vitamin D status & brain health.

- Learn more about MyPerioPath.

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We hope you enjoy this episode, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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439: The Okinawa miracle diet & how to live to 110 | Bestselling authors Héctor García & Francesc Miralles Sep 29, 2022

Héctor García and Francesc Miralles: “Never retire from what you love to do.”

Héctor and Francesc, anthropologists and bestselling authors, join mbg co-CEO, Jason Wachob, to discuss how centenarians live, eat, and move, plus:

- What is Ikigai (~01:05)

- How people in Okinawa live to 100 (~04:30)

- How smiling can help you live longer (~08:08)

- Why you should stay physically & mentally active (~10:55)

- How to identify your Ikigai (~14:12)

- How to find purpose outside of work (~19:43)

- The benefits of Morita therapy and logotherapy (~27:45)

- How Okinawans eat for longevity (~32:00)

- The magic of green tea (~44:54)

- Why natural movement is key for well-being (~46:03)

- The health benefits of forgiveness (~51:32)

- Why retirement may not be the best option (~52:43)

Referenced in the episode:

- Héctor and Francesc's book, Ikigai: The Japanese Secret to a Long and Happy Life.

- WHO data on life expectancy in Japan.

- A study on early retirement and mortality.

- A study on green tea and longevity.

- mbg Podcast episode #356, #298, #157, and #33, with Dan Buettner.

Take 20% off our longevity & vitality collection with code LONGEVITYPOD. Cannot combine with gift cards or other discount codes. Apply code at checkout.

We hope you enjoy this episode, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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438: How a PhD reversed her dairy intolerance & lost 100 pounds | metabolic health expert Alexis Cowan, Ph.D. Sep 26, 2022

Alexis Cowan, Ph.D.: “Ultimately, the best diet is the one that's balanced and not overly restrictive."

Alexis, a Princeton-trained metabolic health expert, joins mbg co-CEO, Jason Wachob, to discuss how to optimize your gut health and maintain a healthy weight, plus:

- Alexis’ personal weight loss journey (~00:31)

- The link between gut health & metabolism (~12:33)

- How to optimize metabolically healthy gut bacteria (~17:45)

- Why you shouldn’t peel your apples (~18:50)

- Why people struggle maintaining a healthy weight (~21:53)

- How much strength training you need for a healthy metabolism (~27:05)

- The role of leaky gut in weight management (~32:22)

- How Alexis reversed her dairy intolerance (~36:06)

- The best diet for a healthy metabolism (~40:02)

- The best sources of plant-based protein (~46:00)

- How to drink coffee without messing with your gut (~49:56)

- Why you should always drink filtered coffee (~53:29)

Referenced in the episode:

- A study on Akkermansia muciniphila and longevity.

- The Immunity Code, by Joel Greene

- A study on 2'-FL and bifidobacteria.

- A study on insulin resistance & muscle.

- A study on unfiltered coffee & mortality.

- Check out Danger Coffee.

- Follow Alberto Perlman.

Note: This episode briefly mentions eating disorders. If you are struggling with any of the signs and symptoms, you can call the National Eating Disorder Association hotline at (800) 931-2237.

We hope you enjoy this episode, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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437: Blood sugar hacks & how to avoid a metabolic hangover | Lauren Kelley-Chew, M.D. Sep 22, 2022

Lauren Kelley-Chew, M.D.: “The same food that you eat in the morning versus the night will have a different glucose response.”

Lauren, a physician and Head of Clinical Product at Levels, joins mbg co-CEO, Jason Wachob, to discuss all things blood sugar balance, plus:

- The link between blood sugar & anxiety (~00:46)

- How to test your insulin levels (~05:18)

- How to minimize blood sugar spikes (~10:10)

- The best types of exercise to balance blood sugar (~14:49)

- Why you should consume vinegar before a meal (~19:30)

- The best & worst alternative milks for blood sugar (~22:27)

- The best breakfasts for blood sugar balance (~26:25)

- How to eat bread without spiking your blood sugar (~29:56)

- Why you should eat leftover sweet potatoes (~32:14)

- Surprising foods that can spike your blood sugar (~35:19)

- Why you can eat more carbs at breakfast (~37:43)

- The role of sunlight in metabolic health (~43:35)

- How to optimize kids’ blood sugar levels (~46:18)

- Who shouldn’t wear a continuous glucose monitor (~51:45)

- How long you should actually wear a glucose monitor (~55:03)

- The link between social connections & metabolic health (~56:17)

- Shocking food pairings that can impact blood sugar (~01:01:13)

Referenced in the episode:

- Check out Levels.

- Follow Lauren on Instagram.

- A study on insulin resistance & depression.

- A study on vinegar & metabolic health.

- A review on dairy & metabolic health.

- A study on natural light & glucose levels.

- The Roseto study.

- BaseCulture keto bread.

- mbg Podcast episode #434, with Amy Sapola, PharmD

- mbg Podcast episode #427, with Ben Bikman, Ph.D.

- mbg Podcast episode #342, with Casey Means, M.D.

Note: This episode briefly mentions eating disorders. If you are struggling with any of the signs and symptoms, you can call the National Eating Disorder Association hotline at (800) 931-2237.

We’re having our first ever mindbodygreen birthday sale! Save up to 30% off across all our supplements and personal care products when you visit shop.mindbodygreen.com.

We hope you enjoy this episode, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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436: Optimal protein & strength training for longevity | Functional medicine doctor Gabrielle Lyon, D.O. Sep 19, 2022

Gabrielle Lyon, D.O.: “Muscle is the organ of longevity, and it really dictates everything about health and wellness.”

Gabrielle, a functional medicine physician, joins mbg co-CEO, Jason Wachob, to discuss what you need to know about muscle-centric medicine, plus:

- Why muscle is the organ of longevity (~01:02)

- How much muscle mass you need for a longer life (~02:55)

- The best exercises in your 20s, 30s, 40s, 50s & beyond (~11:49)

- How long you actually need to workout to reap the benefits (~20:16)

- Why your workouts should always be somewhat challenging (~28:26)

- Why Pilates alone is not sufficient (~32:15)

- How much protein you need to maintain muscle mass (~40:27)

- Why you should look at the leucine content of your food (~49:25)

- The top plant & animal sources of protein (~53:50)

- How to know if you actually need protein post-workout (~55:11)

- How gaining muscle mass can ultimately help you lose weight (~58:12)

Referenced in the episode:

- Learn more about Gabrielle and muscle-centric medicine.

- A paper on exercise as medicine for chronic disease.

- ISSN paper on protein intake.

- A study on protein overfeeding & body fat.

- Learn more about Andy Galpin, Ph.D.

- A study on adolescents, protein intake & healthy eating habits.

- A study on protein intake & "younger" muscles.

We’re having our first ever mindbodygreen birthday sale! Save up to 30% off across all our supplements and personal care products when you visit shop.mindbodygreen.com.

We hope you enjoy this episode, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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435: The power of morning routines & self-discipline | NYT bestselling author Ryan Holiday Sep 15, 2022

Ryan Holiday: “Discipline makes whatever you do great.”

Ryan, a No. 1 New York Times bestselling author, joins mbg co-CEO, Jason Wachob, to discuss how to practice self-discipline for long-term success, plus:

- How abundance can make you unhappy (~00:35)

- How to become good at self-discipline (~04:28)

- Why you shouldn’t have iMessage on your computer (~08:39)

- How routines help you succeed (~11:09)

- Why you shouldn’t check your phone first thing in the morning (~15:48)

- The mental benefits of a clean workspace (~18:14)

- How to get over a creative slump (~30:34)

- The importance of small wins & taking one step at a time (~32:50)

- How to maintain long-term happiness & success (~42:48)

- How self-discipline can make you successful (~46:59)

Referenced in the episode:

- Ryan's newest book, Discipline Is Destiny: The Power of Self-Control.

- Check out all of Ryan's bestselling books.

- mbg Podcast episode #213 and #166, with Ryan.

- The Power Broker, by Robert A. Caro.

- mbg Podcast episode #350, with Gretchen Rubin.

- Listen to Mark Zuckerberg on The Joe Rogan Experience.

- Endurance, by Alfred Lansing.

- mbg Podcast episode #408, with Troy Aikman

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434: The best foods for blood sugar balance, heart health & metabolism | Functional medicine expert Amy Sapola, PharmD Sep 12, 2022

Amy Sapola, PharmD: “Get in as much color with your food as you can. Color is phytonutrients, and color is that sensory experience.”

Amy, a functional medicine expert, joins mbg co-CEO, Jason Wachob, to discuss the all-time best nutrition hacks, plus:

- Why blood sugar balance is critical for optimizing metabolism (~04:04)

- How vegetables can increase your happiness (~07:38)

- Why some processed foods don’t spike your blood sugar (~10:44)

- Why you should boil your sweet potatoes (~12:36)

- Why regenerative agriculture is crucial for health (~18:48)

- How Amy prescribes food to her clients (~24:35)

- Why you shouldn’t peel your vegetables (~29:51)

- The best foods for heart health (~33:07)

- The No. 1 most underrated & nutrient-dense vegetable (~34:05)

- How to shop sustainably for food & clothing (~38:40)

- The health benefits of making your meals aesthetically pleasing (~43:37)

Referenced in the episode:

- A study on vegetable consumption and happiness.

- Learn more about the Culinary Vegetable Institute.

- An mbg article on the Mediterranean diet.

- Check out Jennifer Rubell's art.

- Learn more about The Chef's Garden.

- The CDC's list of powerhouse vegetables.

Note: This episode briefly mentions eating disorders. If you are struggling with any of the signs and symptoms, you can call the National Eating Disorder Association hotline at (800) 931-2237.

We hope you enjoy this episode sponsored by Cotton, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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433: How an MD lost 50 pounds & stopped emotional eating | Katrina Ubell, M.D. Sep 08, 2022

Katrina Ubell, M.D.: “No nutritionist is going to know how to feed your body better than you, if you actually pay attention.”

Katrina, a pediatrician turned master-certified life coach, joins mbg co-CEO, Jason Wachob, to discuss how to actually eat intuitively, plus:

- Katrina’s personal weight loss journey (~00:39)

- The role of mindset in maintaining a healthy weight (~09:11)

- Why restrictive diets don’t work (~13:42)

- How to strengthen your hunger cues (~16:15)

- How to identify your weight set point (~26:25)

- How to decrease emotional eating (~34:51)

- Katrina’s personal nutrition philosophy (~39:00)

- Why willpower is a fool’s errand (~50:34)

- Why you should space out your dinner & dessert (~52:09)

Referenced in the episode:

- Katrina's book, How to Lose Weight for the Last Time.

- Check out Katrina's website.

- Listen to Katrina's podcast, Weight Loss For Busy Physicians.

- mbg Podcast episode #365, with Mark Schatzker

- The Obesity Code, by Jason Fung, M.D.

We hope you enjoy this episode, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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432: How nutrient-poor soil affects your health & why Bill Gates is buying so much farmland | David R. Montgomery, Ph.D. & Anne Biklé Sep 01, 2022

David R. Montgomery, Ph.D. & Anne Biklé: “We're losing about 33% of our ability to feed ourselves globally each year to ongoing soil loss and soil degradation.”

David and Anne, husband and wife duo and co-authors, join mbg co-CEO, Jason Wachob, to discuss how to get the most nutritional bang for your buck, plus:

- What we’re getting wrong with farming & agriculture (~02:00)

- How we can nurture the soil & feed everyone (~07:09)

- The health benefits of eating organic food (~11:51)

- The importance of grass-fed meat (~23:05)

- Link between omega-3’s & immunity (~27:35)

- How the soil can change the flavor of your food (~31:13)

- How to know if you’re a “supertaster” (~35:16)

- The connection between soil health & longevity (~39:30)

- How to support farmers & rebuild soil health (~42:29)

- What Bill Gates is really doing with all that farmland (~45:56)

- The link between flavor & your health (~55:31)

Referenced in the episode:

- David & Anne's newest book, What Your Food Ate: How to Heal Our Land and Reclaim Our Health.

- UN's 2015 Global State of the Soil report.

- David's previous book, Growing A Revolution.

- David & Anne's previous book, The Hidden Half Of Nature.

- A 1993 study on the mineral differences between organic & conventional food.

- A 2001 study on organic crops & vitamin content.

- A 2014 study on organic food & phytochemicals.

- A study on tomatoes' flavor profile & phytochemicals.

We hope you enjoy this episode sponsored by Dame Products, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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431: The best time to stop eating & fasting as medicine | Journalist Steve Hendricks Aug 29, 2022

Steve Hendricks: “We have what seems to be a cure for high blood pressure, and no one knows about it.”

Steve, a journalist and author, joins mbg co-CEO, Jason Wachob, to discuss the best time to eat for your health, plus:

- A comprehensive history of fasting (~01:17)

- How fasting became a therapeutic tool for well-being (~12:54)

- How fasting can both protect & repair your health (~18:33)

- The science-backed benefits of a water only fast (~22:51)

- How fasting can help reduce side effects from chemotherapy (~29:56)

- The case for eating a bigger breakfast (~40:48)

- The best foods to ease you out of a fast (~50:33)

- Steve’s personal fasting routine (~56:07)

- The future of fasting as medicine (~01:02:15)

Referenced in the episode:

- Steve's book, The Oldest Cure In The World.

- Read Henry Tanner, M.D.'s biography, Forty Days Without Food!

- An mbg article on intermittent fasting.

- Learn more about Alan Goldhamer, D.C. and the TrueNorth Health Center.

- A study on fasting and blood pressure.

- Valter Longo, Ph.D.'s study on fasting and chemotherapy.

- mbg Podcast episode #47, with Valter.

- Learn more about Satchin Panda, Ph.D's research.

- A study on earlier eating windows and weight loss.

- A study on earlier eating windows and the autophagy gene.

- A study on earlier eating windows and cardiometabolic health.

- Michael Greger, M.D.'s Nutrition Facts website.

- Learn more about fasting clinics on Hendrick's website.

Note: This episode is about fasting and its potential benefits as a healing modality. There will be discussion around food restriction, and if that's a topic that's hard for you, feel free to skip this one! Also, water-only fasts are done in clinical settings, and they should not be attempted on your own. Taking care of yourself is always priority No. 1.

We hope you enjoy this episode, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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430: Unsuspecting hotspots for mold & what to look for | Michael Rubino, The Mold Medic Aug 25, 2022

Michael Rubino: “If you’re dealing with mysterious health issues and you haven't checked your air quality, you probably should.”

Michael, a mold remediation expert (also known as "The Mold Medic"), joins mbg co-CEO, Jason Wachob, to discuss how to know if you have mold in your home, plus:

- How to identify the different types of mold (~03:41)

- What factors contribute to mold, beyond climate (~07:26)

- How to build a “mold-free” home (~11:13)

- What to do if you’ve been exposed to toxic mold (~19:51)

- How to control your home’s air quality (~22:10)

- The one mistake we’re all making with humidifiers (~25:46)

- Unsuspecting hotspots for mold (~31:39)

- What people get wrong when it comes to mold exposure (~38:05)

Referenced in the episode:

- Michael's book, The Mold Medic: An Expert’s Guide on Mold Removal.

- mbg Podcast episode #323, with Kenneth Bock, M.D.

- mbg Podcast episode #410, with Ann Shippy, M.D.

- A video on how mold exposure impacted one woman's health.

- Shop MERV 16 filters.

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We hope you enjoy this episode, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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429: Why we fail at nutrition & weight loss goals | Behavioral sustainability scientist Michelle Segar, Ph.D. Aug 22, 2022

Michelle Segar, Ph.D.: “How we feel while we exercise determines whether we keep doing it or not.”

Michelle, a behavioral sustainability scientist and lifestyle coach, joins mbg co-CEO, Jason Wachob, to discuss how to make healthy eating changes that actually stick, plus:

- What we’re getting wrong with nutrition & fitness changes (~01:02)

- Why you shouldn’t put healthy behaviors on autopilot (~07:04)

- 4 decision disruptors that can sabotage your well-being goals (~15:49)

- How to handle unhealthy temptations in your environment (~21:39)

- Why “perfect” diets ultimately fail (~25:20)

- The key to losing weight & keeping it off (~34:59)

- How to identify your “why” behind your nutrition goals (~45:59)

- Why you should make space for challenges on your well-being journey (~49:39)

Referenced in the episode:

- Michelle's book, The Joy Choice.

- Take Michelle's decision disruptor quiz.

- A study on exercise motivations.

- A study on diet flexibility and weight loss.

- A study on enjoying exercise.

- Learn more about Robert Cialdini, Ph.D.

- mbg Podcast episode #294 and #197, with Jud Brewer, M.D., Ph.D.

- mbg Podcast episode #322, with Kristin Neff, Ph.D.

We hope you enjoy this episode, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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428: The antidote to burnout | ICU surgeon Stephen Trzeciak, M.D. Aug 18, 2022

Stephen Trzeciak, M.D., MPH: “The key to resilience is relationships.”

Stephen, an ICU surgeon and physician scientist, joins mbg co-CEO, Jason Wachob, to discuss how serving others can benefit your health, plus:

- How a lack of compassion leads to burnout (~02:27)

- How to act upon 9 empathy opportunities every day (~09:49)

- How gratitude gives you health benefits (~12:47)

- Why you should avoid asking yes or no questions (~18:51)

- How to compartmentalize emotionally exhaustive work (~24:39)

- The role of hope in the healing process (~35:09)

- How the people you associate with can impact your health (~40:32)

- How your smile can save a life (~52:31)

Referenced in the episode:

- Stephen's new book, Wonder Drug.

- Stephen's previous book, Compassionomics.

- A study showing you have 9 empathy opportunities every day.

- A study on volunteering and cardiovascular health.

- A study on purpose and longevity.

- A study on asking the right questions.

- A study on hope and recovery.

- Learn more about Thomas Joiner's research.

Trigger warning: This podcast includes mentions of suicidal ideation. You're never alone. If you or someone you know are struggling, call the Suicide & Crisis Lifeline at 988 or visit suicidepreventionlifeline.org.

We hope you enjoy this episode, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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427: How to optimize your metabolism | Metabolic scientist Ben Bikman, Ph.D. Aug 15, 2022

Ben Bikman, Ph.D.: “The single greatest predictor of a good night of sleep is if I go to bed on an empty stomach.”

Ben, a metabolic scientist with a doctorate in bioenergetics, joins mbg co-CEO, Jason Wachob, to discuss how to eat, sleep, and exercise your way to a healthy metabolism, plus:

- How to eat carbs without spiking your blood sugar (~09:19)

- The best sources of plant-based protein (~14:21)

- The worst seed oils for your health (18:45)

- What Ben eats in a day for a healthy metabolism (~27:05)

- How to guarantee a healthy diet for your kids (~30:22)

- The best type of exercise for metabolic health (~36:35)

- The benefits of collagen supplements (~32:53)

- How to avoid feeling anxious before bed (~45:49)

Referenced in the episode:

- Ben's book, Why We Get Sick.

- Shop mbg beauty & gut collagen+.

- Shop Ben's meal-replacement shake on getHLTH.

- A study on splitting up aerobic and resistance exercise and overall health.

- A study on social connections and longevity.

- A study on collagen supplementation and strong nails.*

We hope you enjoy this episode sponsored by Dame Products, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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426: Self-help myths, emotional Novocaine & what makes life worth living | Psychologist Sasha Heinz, Ph.D. Aug 11, 2022

Sasha Heinz, Ph.D.: “Any accomplishment requires a lot of uncomfortable action.”

Sasha, a developmental psychologist who is an expert in behavioral change and positive psychology, joins mbg co-CEO, Jason Wachob, to discuss why we're over-complicating well-being, plus:

- How to know when your positivity becomes a problem (~13:55)

- How to reconnect with your inner child (~16:13)

- Why pessimism is your friend (~18:21)

- Why mindset hacks don’t always work (~21:48)

- How to increase your mental fitness (~30:11)

Referenced in the episode:

- Check out Sasha's website.

- mbg Podcast episode #388, with Arthur Brooks, Ph.D.

- Check out Tim Ferriss' books.

- Watch Dan Harris at mbg revitalize 2014.

Take 25% off sleep support+ with code SLEEP25. Cannot combine with gift cards or other discount codes. Apply code at checkout.

We hope you enjoy this episode, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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425: What we’re getting wrong about weight loss & underrated foods for your metabolism | Gut health expert Megan Rossi, Ph.D., R.D. Aug 08, 2022

Megan Rossi, Ph.D., R.D.: “Nut butter is actually going to provide your body with a lot more energy compared to the whole version of that nut.”

Megan, a gut health expert and leading research fellow at King's College London, joins mbg co-CEO, Jason Wachob, to discuss the gut-metabolism axis, plus:

- Why we don’t give apples enough credit (~09:26)

- The best nut butters for your metabolism (~11:54)

- How grains can help with weight management (~19:21)

- How dark chocolate can reduce wrinkles (~26:38)

- Best sources of plant-based protein (~32:50)

Referenced in the episode:

- Megan's book, How To Eat More Plants.

- Follow Megan on Instagram.

- A study on full-fat yogurt and lower body weight.

- A study on high-flavanol dark chocolate and wrinkles.

- A study on plant-based diets and depression scores.

We hope you enjoy this episode sponsored by Dame Products, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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424: We may need to reconsider the power of antidepressants | Internal medicine doctor Austin Perlmutter, M.D. Aug 04, 2022

Austin Perlmutter, M.D.: “Is inflammation involved in our poor mental health epidemic today? I believe the answer is yes.”

Austin, an integrative medicine doctor and New York Times bestselling author, joins mbg co-CEO, Jason Wachob, to discuss the complicated link between depression and serotonin, plus:

- How to treat depression beyond medication (~13:01)

- How to prevent depression before it becomes a problem (~14:32)

- How social media and the news can contribute to inflammation (~16:57)

- How to identify inflammatory relationships (~28:27)

- Top foods for brain health (~30:05)

Referenced in the episode:

- Austin's book, Brain Wash.

- Visit Big Bold Health.

- Study in Molecular Psychiatry on the role of serotonin in depression.

- mbg article discussing this study.

- Austin's Instagram video discussing the serotonin study.

- A study on the Mediterranean diet and depression.

- Shop Himalayan tartary buckwheat.

Jason's homemade Perfect bar recipe:

- 1 ½ cup Santa Cruz Organic Light, Crunchy Peanut Butter

- ¼ cup Big Bold Health Himalayan tartary buckwheat

- ¼ cup Sunfood Superfoods Raw Organic Milled Flaxseed

- 2 tbsp Lakanto Monkfruit

- 1 tbsp Wholesome Raw & Unfiltered Organic White Honey

- 1 handful (or whatever feels good) of Hu Chocolate Gems.

- Mix nut butter, flours, honey, and monkfruit in bowl.

- Lay out batter in a glass pan over parchment paper, and even out with a roller.

- Drop in as many gems as you like.

- Put in freezer for 90 minutes, then put in the fridge and slice up into squares.

We hope you enjoy this episode sponsored by Sonos, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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423: Techniques to rewire your brain & reduce inflammation | Eileen Laird Aug 01, 2022

Eileen Laird: “Affirmations can really backfire, because you can feed that inner critic. It depends on your personality."

Eileen, an autoimmune warrior and author, joins mbg co-CEO, Jason Wachob, to discuss how to use mindset to physically heal, plus:

- Helpful diets for those struggling with autoimmune conditions (~06:40)

- Myths about the mind-body connection (~14:48)

- How to overcome your brain's negativity bias (~35:39)

- How gratitude can help reduce pain (~36:45)

- How to question your thoughts & why you should (~37:47)

Referenced in the episode:

- Laird's book, Healing Mindset.

- Learn more about the GAPS diet.

- mbg Podcast episode #192, with Terry Wahls, M.D.

- You Can Heal Your Life, by Louise Hay.

- The Body Keeps The Score, by Bessel van der Kolk, M.D.

- Learn more about DNRS.

- Learn more about the Gupta program.

- mbg Podcast episode #28, with Byron Katie

- Watch Byron Katie's videos.

- Read Donna Jackson Nakazawa's work.

- Check out mbg's invisible illness series.

We hope you enjoy this episode, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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422: The best herbs for your blood sugar | Herbal medicine expert Bill Rawls, M.D. Jul 28, 2022

Bill Rawls, M.D.: “A lot of people think of herbs as weak versions of drugs, but it's like comparing apples and oranges. We can gain the benefits of both.”

Bill, an herbal medicine expert and bestselling author, joins mbg co-CEO, Jason Wachob, to discuss the must-have herbs for your overall health, plus:

- How Bill overcame Lyme disease using herbs (~01:01)

- How to use plant medicine in your everyday life (~10:07)

- Why deforestation is bad for health care (~18:17)

- The best herbs for your brain (~31:44)

- How detoxifying herbs can help balance blood sugar (~35:43)

Referenced in the episode:

- Bills book, The Cellular Wellness Solution.

- Follow Bill on Instagram.

- A study showing around 70% of our pharmaceuticals came from plants.

- A study on herbs & cancer prevention.

We hope you enjoy this episode sponsored by Dame Products and Sonos, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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421: How to deal with uncertainty | Bestselling authors Nathan & Susannah Furr Jul 25, 2022

Nathan & Susannah Furr: “Confidence means that you follow the true essence of who you are.”

Bestselling authors Nathan and Susannah Furr join mbg co-CEO, Jason Wachob, to discuss how to embrace uncertainty the best you can, plus:

- Why too much certainty can be unhealthy (~11:52)

- How to overcome self-doubt (~25:11)

- How grow your sense of confidence (~26:23)

- How to avoid "premature certainty" (~35:47)

- How to chase your dreams, even when it's scary (~43:37)

Referenced in the episode:

- Nathan & Susannah's book, The Upside of Uncertainty: A Guide to Finding Possibility in the Unknown.

- Check out the World Uncertainty Index.

- Hans Vaihinger's The Philosophy of 'As If'

- "Wild Geese"by Mary Oliver.

Take 25% off vitamin D3 potency+ with code D3POD. Cannot combine with gift cards or other discount codes. Apply code at checkout.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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420: How to improve your memory & overall brain health | Ashley Jordan Ferira, Ph.D., RDN & Milene Brownlow, Ph.D. Jul 21, 2022

Ashley Jordan Ferira, Ph.D., RDN & Milene Brownlow, Ph.D.: “If you focus on your gut and your heart, your brain will thank you.”

Ferira, mbg's vice president of scientific affairs, and Brownlow, a health scientist with a nutritional neuroscience focus, joins mbg co-CEO, Jason Wachob, to discuss how to nourish your brain, plus:

- Signs your brain is not as healthy as it could be (~11:40)

- Dr. Ashley's brain food pyramid & how to eat to better your mind (~19:52)

- How to leverage nootropics for more brainpower (~36:21)

- How to get the benefits of coffee without the crash (~43:50)

- The ancient berry Brownlow used to eat before exams (~45:00)

Referenced in the episode:

- Shop mbg nootropics.

- Learn more about mbg's entire supplement portfolio.

- mbg Podcast episode #404, with Maria Shriver & Patrick Schwarzenegger.

- mbg Podcast episode #378 and #150, with Daniel Amen, M.D.

- A 2013 study in the New England Journal Of Medicine on glucose levels and cognition.

- Read mbg's robust sleep content.

- mbg Podcast episode #279, with Deanna Minich, Ph.D.

- mbg's nutrition research scientist, Emma Engler, M.S.

- A study showing postmenopausal women who took resveratrol had increased cerebrovascular responsiveness (CVR) and cognition.*

Take 25% off brain guard+ and focus+ with code BRAINPOD. Cannot combine with gift cards or other discount codes. Apply code at checkout.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

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419: Free longevity hacks & the future of hormone therapy | Performance doctor Kien Vuu, M.D. Jul 18, 2022

Kien Vuu, M.D.: "Hormone optimization is great for longevity.”

Vuu, a performance and longevity doctor, joins mbg co-CEO, Jason Wachob, to discuss underrated hacks for a longer life, plus:

- How hormone therapy can help slow aging (~21:01)

- The future of stem cell therapy & why it's such a hot topic (~25:01)

- How to strategically stress your body (~30:03)

- How to get the biggest bang for your buck with longevity (~33:16)

- How building self-awareness can help you live longer (~34:15)

Referenced in the episode:

- Vuu's book, Thrive State: Your Blueprint for Optimal Health, Longevity, and Peak Performance.

- Vuu's podcast, Thrive State.

- Follow Vuu on Instagram.

- Check out Dan Buettner's books on Blue Zones.

- Mel Gibson and Joe Rogan's discussion on stem cell therapy.

- The Telomere Effect, by Elizabeth Blackburn, Ph.D.

- Man's Search For Meaning, by Viktor Frankl.

Enjoy this episode sponsored by Dame Products! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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418: How to identify your true purpose in life | Columbia Business School professor Hitendra Wadhwa, Ph.D. Jul 14, 2022

Hitendra Wadhwa, Ph.D.: “If you try to be everything to everybody, you won’t be able to fully manifest your unique gifts.”

Wadhwa, an entrepreneur and Columbia Business School professor, joins mbg co-CEO, Jason Wachob, to discuss how to find purpose in your everyday life, plus:

- The stages of finding your true purpose (~24:27)

- Common pitfalls with cultivating purpose (~32:03)

- The power of saying no (~34:55)

- How to listen to your inner voice (~42:46)

- Why you should get comfortable with pure silence (~45:03)

Referenced in the episode:

- Wadhwa's book, Inner Mastery, Outer Impact.

- Man's Search For Meaning, by Viktor Frankl.

- Learn more about Wadhwa's work.

- Follow Wadhwa on Twitter.

Take 25% off vitamin D3 potency+ with code D3POD. Cannot combine with gift cards or other discount codes. Apply code at checkout.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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417: The 7 “negative” emotions that can BENEFIT your health | Bestselling author Mollie West Duffy Jul 11, 2022

Mollie West Duffy: “Perfectionism is fundamentally a fear of failure.”

Duffy, a Wall Street Journal bestselling author, joins mbg co-CEO, Jason Wachob, to discuss how to use negative emotions to your advantage, plus:

- Why deleting social media doesn't stop social comparison (~04:13)

- How to balance letting go of control and being ambitious (~13:21)

- How to have a healthy relationship with your anger (~16:45)

- Sneaky signs you're dealing with burnout (~18:59)

- What to do if you're struggling with despair (~32:08)

Referenced in the episode:

- Duffy's newest book, Big Feelings.

- Duffy's previous bestselling book, No Hard Feelings.

- Follow Duffy's co-author, Liz Fosslien.

- Follow Duffy & Fosslien on Instagram.

- mbg Podcast episode #388, with Arthur Brooks, Ph.D.

- mbg Podcast episode #383, with Daniel Pink.

- A study on monkeys and social comparison.

Enjoy this episode sponsored by Sonos! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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416: Nonnegotiable habits for a long & healthy life | Integrative medicine doctor Myles Spar, M.D. Jul 07, 2022

Myles Spar, M.D.: “Be the CEO of your health.”

Spar, a performance-based integrative doctor, joins mbg co-CEO, Jason Wachob, to discuss how to increase your healthspan no matter your age, plus:

- How setting daily goals can enhance your health (~06:56)

- The one mistake people make with wearable health trackers (~24:08)

- The best sleep hygiene tweaks (~24:53)

- Why you should avoid the snooze button (~26:36)

- How to set yourself up for a creative, productive morning (~27:41)

Referenced in the episode:

- Check out Spar's website.

- Learn more about Spar's practice with Frank Lipman, M.D.

- mbg Podcast episodes #391, #304, #255, #159, #49, and #20, with Lipman.

- Learn more about Mary Hardy, M.D.

- Shop mbg's methylation support+ supplement.

- Read Spar's article on mbg.

- Shop Eight Sleep and use the code MINDBODYGREEN for a discount.

- mbg Podcast episode #411, with Mark Sisson.

- Learn more about EVRYMAN Group.

- mbg Podcast episode #210, with Kevin Love.

Enjoy this episode sponsored by Dame! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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415: How cold therapy can supercharge your health | Mark Harper, M.D., Ph.D. Jun 30, 2022

Mark Harper, M.D., Ph.D.: "People who took a cold shower every day had less sick days off of work.”

Harper, a cold therapy expert and consultant anesthetist at Sussex University Hospitals, joins mbg co-CEO, Jason Wachob, to discuss how cold water immersion can help reduce your inflammatory response, plus:

- How to practice cold therapy at home without spending a dime (~09:17)

- How to prepare for a cold plunge (~13:28)

- How long you should spend in a cold shower (~19:20)

- How cold therapy can reduce anxiety (~22:25)

- The future of cold therapy research (~33:21)

Referenced in the episode:

- Harper's book, Chill: The Cold Water Swim Cure.

- Read more about Doctor Brighton and The Sea Cure.

- Harper's paper showing that putting people through cold water adaptation programs before surgery could reduce complications.

- Study showing people who took cold showers called in sick 29% less than the control group.

- The Official Rules.

- mbg Podcast episode #392, with Emma Loewe.

- Harper's study on open water swimming as treatment for depression.

- Harper's research showing outdoor swimming had short- and long-term reductions in negative mood.

- Learn more about Chill UK.

- Watch's BBC's The Doctor Who Gave Up Drugs.

- Anecdotal account how cold water swimming helped one woman's long COVID symptoms.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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414: Keeping secrets can harm your health | Psychologist Michael Slepian, Ph.D. Jun 27, 2022

Michael Slepian, Ph.D.: “As isolating as it can feel to have a secret, we all keep secrets and we all keep the same kinds of secrets.”

Slepian, a psychologist and associate professor of leadership and ethics at Columbia Business School, joins mbg co-CEO, Jason Wachob, to discuss how keeping secrets affects your body and brain, plus:

- The surprising secrets most people keep (~13:32)

- How to know who you can trust to keep a secret (~16:39)

- Why our secrets are all universal (~21:00)

- How secrets have evolved in our culture (~24:36)

- How to identify a healthy secret (~27:08)

Referenced in the episode:

- Slepian's book, The Secret Life Of Secrets.

- Read more about Slepian's research on secret-keeping.

- Slepian's research on how confiding secrets affects well-being.

- Take Slepian's survey to learn more about your own secrets.

Take 25% off vitamin D3 potency+ with code D3POD. Cannot combine with gift cards or other discount codes. Apply code at checkout.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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413: Surprising gut health offenders way beyond diet | Father of functional medicine Jeff Bland, Ph.D. Jun 23, 2022

Jeff Bland, Ph.D.: “Our diets can mark our genes.”

Bland, the father of functional medicine, joins mbg co-CEO, Jason Wachob, to discuss the surprising factors that can mess with your gut health, plus:

- How functional medicine has evolved & where it's headed (~00:45)

- Why your well-being depends on the well-being of the planet (~11:59)

- Environmental criteria to look for when shopping for food & clothes (~17:31)

- How your social behaviors can alter your gut microbiome (~25:37)

- How to change your genetic destiny (~30:59)

Referenced in the episode:

- Learn more about Big Bold Health.

- Follow Big Bold Health on Instagram.

- A study showing Oura ring can help spot signals associated with COVID.

- Paul Hawken's Drawdown.

- mbg Podcast episode #222 and #362, with Bland.

- mbg Podcast episode #253, with Patrick Hanaway, M.D.

- Learn more about Solarea Bio.

- A study showing how stressful environments can alter the gut microbiome.

- News story about research for obesity genes.

- Bland's study, "A Discovery that Reframes the Whole of Global Healthcare in the 21st Century."

Enjoy this episode sponsored by Cotton! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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412: How to start a workout routine you’ll actually stick to | Samia Akbar, fastest known U.S.-born Black female marathoner Jun 20, 2022

Samia Akbar: “I don't think I even recognized how much running had an effect on my mental health until I stopped running.”

Akbar, the fastest known U.S.-born Black female marathoner, joins mbg co-CEO, Jason Wachob, to discuss how to get yourself out of an exercise rut, plus:

- How running can reduce anxiety (~16:48)

- Helpful hacks to motivate yourself to get moving (~25:25)

- Why you should workout a little bit every day (~30:48)

- What people get wrong about running (~43:28)

- The all-time best running tips that training programs don’t cover (~51:09)

Referenced in the episode:

- Learn more about The Stolen Starts.

- Listen to Frank Lipman, M.D.'s most recent episode on the mbg Podcast.

- Stay tuned to learn more about New Balance & mbg's training program, Good Mood Miles!

Enjoy this episode sponsored by New Balance! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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411: Common fasting mistakes & how to stay energized | Mark Sisson, founder of Primal Kitchen Jun 16, 2022

Mark Sisson: “Most people go through their lives very inefficiently burning body fat for fuel.”

Sisson, a New York Times bestselling author and founder of Primal Kitchen, joins mbg co-CEO, Jason Wachob, to discuss how to make fasting 10x easier, plus:

- Common pitfalls when starting intermittent fasting (~09:06)

- How to order at restaurants on a healthy diet (~13:02)

- How to maintain age-defying energy levels (~18:00)

- How long you should actually do a cold plunge (~27:48)

- Why your workouts should always be fun (~31:10)

Referenced in the episode:

- Sisson's latest book, the Two Meals Day Cookbook.

- mbg Podcast episode #293 and #29, with Sisson.

- mbg Podcast episode #365, with Mark Schatzker.

- Sisson's book, The Keto Reset Diet.

- Sisson's book, The Primal Blueprint.

- The Lore Of Running, by Timothy Noakes.

- Frontier X2 heart monitor.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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410: How to know if you have toxic mold in your home | Functional medicine doctor Ann Shippy, M.D. Jun 13, 2022

Ann Shippy, M.D.: “If you're having any health issue, consider whether you've got a mold exposure.”

Shippy, a functional medicine doctor and mold toxicity expert, joins mbg co-CEO, Jason Wachob, to discuss how to spot toxic mold in your home, plus:

- The sneaky hotspots where mold loves to thrive (~07:13)

- Common mistakes that can cause mold in the bathroom (~12:45)

- What to do if you’ve been exposed to toxic mold (~28:25)

- Why you shouldn't use a front-loading washer (~24:57)

- How to know if your food has mold in it (~36:20)

Referenced in the episode:

- ERMI test.

- Shippy's handout on mold and mycotoxins.

- IQ Air purifier.

- Austin Air filter.

- AirDoctor air filter.

- Shippy's Liposomal Glutathione.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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409: How to know if you have a healthy gut | Gastroenterologist Will Bulsiewicz, M.D. Jun 09, 2022

Will Bulsiewicz, M.D.: “If you change your diet today, your gut microbiome will change by tomorrow.”

Bulsiewicz, a gastroenterologist and New York Times bestselling author, joins mbg co-CEO, Jason Wachob, to discuss how to know if your gut microbiome is balanced, plus:

- How much fiber you should actually be eating (~08:04)

- Why you should eat 30 different plants per week (~13:12)

- How to strength train your gut microbiome (~15:56)

- The best foods to kickstart healthy gut (~32:48)

- How to sprout your legumes & why you should (~34:31)

Referenced in the episode:

- Bulsiewicz's new book, The Fiber Fueled Cookbook.

- mbg Podcast episode #231 and #140, with Bulsiewicz.

- Learn more about ZOE.

- A study in the journal Cell on fiber vs. fermented foods.

- A study showing only 5% of Americans meet recommended fiber intake.

- A systematic review on fiber intake and longevity.

- Data from the American Gut Project on why you should eat 30 types of plants per week.

- A study on fecal transplants and immunotherapy.

- A study showing 20 grams of fiber can impact immunotherapy outcomes.

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408: How a 55-year-old former football player is in the best shape of his life | NFL Hall of Famer Troy Aikman Jun 06, 2022

Troy Aikman: "I'm 55 years old, and I’m in the best shape of my life in every way—mentally, physically, and emotionally.”

Aikman, an NFL Hall of Famer and broadcaster, joins mbg co-CEO, Jason Wachob, to discuss his nonnegotiable tips to feel healthier than ever, plus:

- Why Aikman swears by the pegan diet (~03:16)

- What a daily meditation practice can teach you about happiness (~13:59)

- The key to thriving after an athletic career (~19:38)

- How he exercises his brain (~25:42)

- How to raise confident, self-aware kids (~32:36)

Referenced in the episode:

- Aikman's better-for-you beer, EIGHT.

- Read more about Aikman's nutrition philosophy & fitness routine.

- Learn more about the pegan diet.

- Follow Mark Hyman, M.D., on Instagram.

- Watch Mark Hyman, M.D., at mbg revitalize 2014.

- The Untethered Soul, by Michael Singer.

- Read Aikman's 1998 interview in Texas Monthly.

- mbg Podcast episode #383, with Daniel Pink

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407: The future of personalized medicine & how to test for longevity | Precision medicine physician Matt Dawson, M.D. Jun 02, 2022

Matt Dawson, M.D.: “Talking about nutrition is almost like talking about religion; people are convinced their diet is the best.”

Dawson, a precision medicine physician and co-founder and CEO of Wild Health, joins mbg co-CEO, Jason Wachob, to discuss how to track your longevity progress, plus:

- How to optimize your HRV (~13:28)

- How to tell if you're living with purpose (~15:58)

- Why your genes are not your destiny (~25:42)

- The best way to exercise for your brain (~26:57)

- Why sleep is the No. 1 way to support brain health (~30:11)

Referenced in the episode:

- Learn more about Wild Health.

- A study on access to greenery & recovering from gallbladder surgery.

- Study showing effects of prolonged isolation equivalent to smoking 15 cigarettes a day.

- The End of Alzheimer's, by Dale Bredesen.

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406: How to fix your posture & ease your anxiety | Manual therapist Aaron Alexander May 30, 2022

Aaron Alexander: “If you're in a position all the time, it becomes your personality.”

Alexander, a manual therapist and movement coach, joins mbg co-CEO, Jason Wachob, to discuss how your posture can impact your mood, plus:

- How to fix your alignment (~17:53)

- The best way to walk for longevity & a calmer mind (~28:57)

- Why you should listen to crackling fire when you're stressed (~47:12)

- Nonnegotiable habits for spinal health (~50:06)

- Why you should regularly sit on the floor (~51:33)

Referenced in the episode:

- Alexander's book, The Align Method.

- Alexander's podcast, Align Podcast.

- Join the Align Community.

- A study showing 86% of students had an easier time accessing uplifting memories in an upright position

- Read more about Albert Mehrabian's 7-38-55% rule.

- mbg Podcast episode #245, with James Nestor.

- mbg Podcast episode #238, with Brian Mackenzie.

- A study on access to greenery & recovering from gallbladder surgery.

- Man's Search For Meaning, by Viktor Frankl.

- Learn more about Joan Vernikos' research.

- A study showing 2 minutes of walking associated with reduced mortality by 33%.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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405: What joining a cult taught me about trauma healing & relationships | Licensed psychotherapist Britt Frank, MSW, LSCSW May 26, 2022

Britt Frank, MSW, LSCSW: “Any topic that promises belonging and the avoidance of pain can very quickly turn culty.”

Frank, a licensed psychotherapist and trauma specialist, joins mbg co-CEO, Jason Wachob, to discuss how to release buried emotions, plus:

- How to identify the cults in your everyday life (~03:54)

- Why living in balance is not the goal (~23:19)

- How to get to the root of your anxiousness (~28:46)

- The cult of dating culture (~37:29)

- Why you should make a relationship checklist (~40:09)

Referenced in the episode:

- Frank's book, The Science Of Stuck.

- The Body Keeps The Score, by Bessel van der Kolk M.D.

- mbg Podcast episode #378, with Daniel Amen, M.D.

- mbg Podcast episode #226, with Jeffrey Rediger, M.D.

- Learn more about Internal Family Systems & the IFS Institute.

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404: How to prevent cognitive decline no matter your age | Maria Shriver & Patrick Schwarzenegger May 23, 2022

Patrick Schwarzenegger & Maria Shriver: “You are in the driver's seat. There are things you can do today that will impact your brain health tomorrow, or next year, or five years down the road.”

Schwarzenegger, an actor, model and investor, and Shriver, a journalist, bestselling author, and founder of The Women's Alzheimer's Movement, joins mbg co-CEO, Jason Wachob, to discuss what you can do today to better your brain, plus:

- Why you should exercise for your brain (~09:07)

- Why Shriver doesn't believe in retiring (~10:07)

- How to stay grounded growing up in the public eye (~11:28)

- Why we need more research on women's brain health (~21:32)

- Why so many young people are struggling with mental health right now (~28:29)

Referenced in the episode:

- MOSH.

- The Shriver Report.

- The Women's Alzheimer's Movement.

- Watch Shriver on the TODAY Show speaking about women & SSRIs.

- CDC report on mental health of teens & young adults.

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403: What nearly going blind taught me about longevity | NYT writer Frank Bruni May 19, 2022

Frank Bruni: “Almost all of the difficulties we deal with are not visible to the naked eye.”

Bruni, a New York Times columnist and bestselling author, joins mbg co-CEO, Jason Wachob, to discuss how nearly going blind helped him see more clearly, plus:

- How to mentally recover from an invisible illness (~11:41)

- How to feel empowered about your health (~13:54)

- How to deeply connect with others on social media (~19:22)

- How to be an independent thinker (~24:39)

- How to have a productive conversation about health care & politics (~30:25)

Referenced in the episode:

- Bruni's book, The Beauty of Dusk: On Vision Lost and Found.

- mbg's Invisible Illness series.

- NAION Facebook support group.

- Bruni's New York Times article on his NAION diagnosis.

- Bruni's New York Times article, "Our Tribalism Will Be the Death of Us."

- Watch Bruni on Real Time With Bill Maher.

- Read Bruni's newsletter.

- Crown Shy.

- 4 Charles Prime Rib.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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402: How to get your brain to genuinely love exercise | Positive psychiatrist Samantha Boardman, M.D. May 16, 2022

Samantha Boardman, M.D.: “People who do even 20 to 30 minutes of running per day say that their mood improves short- and long-term.”

Boardman, a positive psychiatrist, joins mbg co-CEO, Jason Wachob, to discuss how to get moving when you're feeling unmotivated, plus:

- How to start a workout routine you'll actually stick to (~07:13)

- The health benefits of working out with a friend (~09:13)

- How to achieve the runner's high (~14:33)

- How to use mindfulness to quicken your running pace (~19:38)

- How to talk to a loved one who needs to take better care of themselves (~33:57)

Referenced in the episode:

- mbg Podcast episode #329 and #14, with Boardman.

- Boardman's book, Everyday Vitality.

- Research from Katy Milkman, Ph.D., on temptation bundling.

- Research from Milkman on flexible exercise routines.

- A study showing exercise companions lead to more frequent workouts.

- A study showing just 30 minutes of exercise can improve mood.

Enjoy this episode sponsored by New Balance! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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401: How to boost confidence when you’re feeling insecure | Entrepreneur & author Lisa Bilyeu May 12, 2022

Lisa Bilyeu: “Change your perspective from the fear of failing into an opportunity.”

Bilyeu, a world-class entrepreneur and author, joins mbg co-CEO, Jason Wachob, to discuss what we're getting wrong about confidence, plus:

- How to build genuine confidence (~03:35)

- How to earn long-term success as an entrepreneur (~13:45)

- Why seeking validation is not productive (~20:40)

- How to calm yourself down when you're about to lose your cool (~27:17)

- How to set goals that will actually stick (~44:08)

Referenced in the episode:

- Bilyeu's book, Radical Confidence.

- Learn more about Impact Theory.

- Visit Quest Nutrition.

- Watch Bilyeu's TEDx Talk.

- Listen to Bilyeu's podast, Women of Impact.

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400: The ultimate longevity episode | Episode #400 with Jason May 09, 2022

Today marks the 400th episode of the mbg podcast! What a journey it’s been since our launch on June 12, 2017. The milestone of 400 speaks to the longevity of our show, so in the spirit of longevity, today's special episode will highlight the greatest nuggets of healthspan and lifespan advice we've heard on the podcast.

Join mbg co-CEO, Jason Wachob, as he explores how to lead a happier, healthier life for as long as possible. Some highlights include:

- How to fall back asleep after waking up in the middle of the night (~24:54)

- Why breathing through your nose is crucial for immunity (~40:59)

- The health benefits of walking outside in the cold (~47:02)

- How to "think" yourself younger (~52:18)

- Why loneliness is a huge health issue (~53:37)

Referenced in the episode:

- mbg Podcast episode #297, with William Li, M.D.

- mbg Podcast episode #356, with Dan Buettner

- mbg Podcast episode #345, with Simon Hill

- mbg Podcast episode #363, with David Sinclair, Ph.D.

- mbg Podcast episode #310, with Kristen Willeumier, Ph.D.

- mbg Podcast episode #386, with Annabel Streets

- mbg Podcast episode #293, with Mark Sisson

- mbg Podcast episode #313, with Robb Wolf

- mbg Podcast episode #368, with Shelby Harris, PsyD, DBSM

- mbg Podcast episode #366, with Kara Fitzgerald, N.D.

- mbg Podcast episode #361, with Ashley Jordan Ferira, Ph.D., RDN

- mbg Podcast episode #391, with Frank Lipman, M.D.

- mbg Podcast episode #317, with Patrick McKeown

- mbg Podcast episode #238, with Brian Mackenzie

- mbg Podcast episode #397, with Becca Levy, Ph.D.

- mbg Podcast episode #327, with Sergey Young

- mbg Podcast episode #267, with Marta Zaraska

- mbg Podcast episode #392, with Emma Loewe

- mbg Podcast episode #344, with Lisa Miller, Ph.D.

- mbg Podcast episode #343, with Amishi Jha, Ph.D.

- mbg Podcast episode #388, with Arthur Brooks, Ph.D.

We at mbg are extraordinarily grateful for all of you—for tuning in, for sharing on social media, and for your reviews and thoughtful comments. Enjoy this episode! Whether it's an article or podcast, we always want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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399: How to feel less tired on a daily basis | Energy & fatigue specialist Ari Whitten May 04, 2022

Ari Whitten: "Breathwork practices are the single fastest and most powerful way to improve energy levels.”

Whitten, an energy specialist and No. 1 bestselling author, joins mbg co-CEO, Jason Wachob, to discuss underrated tips to feel more vibrant, plus:

- What we're still getting wrong about energy levels (~04:28)

- How hot temperatures can help you feel more awake (~30:07)

- The best breathwork practices for energy (~31:20)

- How much protein you should really be eating (~38:11)

- The top 5 superfoods for longevity & energy (~45:25)

Referenced in the episode:

- Whitten's book, Eat For Energy.

- A paper showing only 5% of people have lab results that can explain their energy levels.

- Learn more about Robert Naviaux and his research on mitochondria.

- Research on why mitochondrial function declines with age.

- Whitten's book, The Ultimate Guide To Red Light Therapy.

- Learn more about Whitten's Energy Blueprint Program.

- A study showing how sauna use can enhance energy levels.

- Learn more about Whitten's Breathing For Energy Program.

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*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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398: How to raise confident & resilient kids in a world that can be depressing | Parenting expert Michaeleen Doucleff, Ph.D. Apr 29, 2022

Michaeleen Doucleff, Ph.D.: “Having somebody there for you if something goes wrong is such a predictor of health.”

Doucleff, a parenting expert and New York Times bestselling author, joins mbg co-CEO, Jason Wachob, to discuss how to raise generous kids without nagging, plus:

- How to diffuse a temper tantrum without yelling (~03:26)

- How to actually motivate children to do the right thing (~15:17)

- How to really give your children autonomy (~21:54)

- The best ways to bolster kids' mental health (~24:49)

- Why kids should have at least one other caring adult in their lives (~27:03)

Referenced in the episode:

- Doucleff's book, Hunt, Gather, Parent.

- mbg Podcast episode #344, with Lisa Miller, Ph.D.

- Read Doucleff's work on NPR.org.

- Research showing kids are less likely to help a second time after receiving extrinsic rewards.

- Research on relational wealth and quality of life.

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397: How to become a supercentenarian (aka 110+ years old!) | Healthy aging expert Becca Levy, Ph.D. Apr 27, 2022

Becca Levy, Ph.D.: “Those who had positive age beliefs had a median survival of 7.5 years longer than those with negative age beliefs.”

Levy, a healthy aging expert, joins mbg co-CEO, Jason Wachob to discuss her tips for extreme longevity, plus:

- How your beliefs about aging determine how long you live (~01:22)

- How your memory can actually improve with age (~04:22)

- The biggest misconceptions around aging (~05:57)

- What we can learn from the longest living woman in the world (~14:11)

- How to cultivate a sense of purpose later in life (~24:49)

Referenced in the episode:

- Levy's book, Breaking The Age Code.

- Levy's study showing those with positive age beliefs live 7.5 years longer.

- mbg Podcast episode #388 with Arthur Brooks, Ph.D.

- Levy's study on the link between positive age beliefs & the APOE gene.

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396: Eco-anxiety & the sneaky toxins in your home | Environmental policy expert Heather White Apr 22, 2022

Heather White: “If you care about the future, you are an environmentalist.”

White, an environmental policy expert and author, joins mbg co-CEO, Jason Wachob, to discuss how to alleviate eco-anxiety, plus:

- How to find your environmentalist personality type (~10:11)

- Small, easy ways to show the Earth some love (~13:35)

- Which individual actions can actually inspire policy change (~16:00)

- The future of regenerative agriculture (~21:40)

- How to avoid sneaky toxins in the home (~30:04)

Referenced in the episode:

- White's book, One Green Thing.

- An mbg article responding to the 2021 IPCC report.

- Atomic Habits, by James Clear.

- mbg Podcast episode #386, with Annabel Streets.

- Watch Seaspiracy on Netflix.

- Watch The Biggest Little Farm documentary.

- Regeneration, by Paul Hawken.

- Paul Hawken's discussion on revitalizing the climate change conversation at mbg revitalize 2017.

- A survey of 10,000 young people and their climate anxiety.

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395: How to balance your blood sugar without changing your diet | Biochemist Jessie Inchauspe Apr 20, 2022

Jessie Inchauspe: “If you eat a meal in a specific order, you can reduce the glucose spike of the meal by 75%.”

Inchauspe, a biochemist and bestselling author, joins mbg co-CEO, Jason Wachob, to discuss the easiest ways to balance your blood sugar, plus:

- The exact order to eat your meal for blood sugar balance

- Why you should put "clothing" on your carbs

- Why you should drink a vinegar tonic before your meals

- Healthy foods that can secretly spike your glucose

- Why you should move your muscles for 10 minute after meals

Referenced in the episode:

- Inchauspe's book, Glucose Revolution: The Life-Changing Power of Balancing Your Blood Sugar.

- Follow Inchauspe on Instagram.

- Learn more about Levels.

- Jason's dessert recommendations: Unreal Dark Chocolate Almond Butter Cups and Justin's Nut Butter Cups.

- A study showing the link between vinegar and glucose spikes.

- A refreshing vinegar tonic recipe.

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394: The science of venting your feelings | Psychologist Ethan Kross, Ph.D. Apr 15, 2022

Ethan Kross, Ph.D.: “Your inner voice is a remarkable super power.”

Kross, an award-winning psychologist and bestselling author, joins mbg co-CEO, Jason Wachob, to discuss how to have productive inner dialogue, plus:

- How to control the negative voice inside your head (~07:06)

- What to do if you wake up in the middle of the night feeling overwhelmed (~12:28)

- Why people tend to clean when they're stressed (~17:13)

- Why venting your feelings is not always productive (~23:05)

- How to show support a loved one struggling with mental health (~27:55)

Referenced in the episode:

- Kross' book, Chatter.

- A study on proximity to green space and well-being.

- A study on awe experiences.

- A study on third-person self-talk.

- Research showing stress results in ritualized behavior.

- A study on venting emotions after 9/11.

- Niall Bolger's research on invisible support.

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393: The all-time best ingredients for healthy hair | Briogeo founder Nancy Twine & cohost mbg beauty director Alexandra Engler Apr 14, 2022

Nancy Twine: “So much of feeling beautiful really comes from the inside. It's how we talk to ourselves, how we eat, how we prioritize our self-care.”

Twine, the founder and CEO of Briogeo, joins mbg co-CEO, Jason Wachob, and mbg beauty director Alexandra Engler, to discuss nonnegotiable hair care tips, plus:

- How to actually define clean & green beauty (~03:40)

- How sustainability can become a bigger part of the beauty industry (~05:48)

- How your beauty choices impact your health and well-being (~10:39)

- Packaging innovations & the future of sustainable beauty (~19:27)

- Underrated hair care ingredients that don't get enough attention (~23:22)

Referenced in the episode:

- Listen to our Clean Beauty School podcast.

- Shop Briogeo.

- Follow Nancy Twine.

- Learn more about Conscious Beauty at Ulta Beauty Advisory Council.

Beauty starts with making choices that align with your values, and Conscious Beauty at Ulta Beauty™ is here to guide the way. Visit ulta.com/conscious-beauty to reinspire your beauty routine with products that benefit you and our world. Enjoy this episode sponsored by Ulta Beauty! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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392: How nature soothes anxiety, enhances longevity & supports brain health | mbg senior sustainability editor Emma Loewe Apr 13, 2022

Emma Loewe: “People tend to live longer if they live close to green space…and street trees totally count.”

Loewe, mbg senior sustainability editor, joins mbg co-CEO, Jason Wachob, to discuss how nature can enhance your health, plus:

- Why you should look at waves when you're stressed (~09:06)

- How awe experiences can impact your mental health (~11:22)

- The health benefits of houseplants (~21:03)

- How to reap the benefits of nature if you live in a city (~18:46)

- How the sustainability conversation will evolve with emerging science (~25:46)

Referenced in the episode:

- Loewe's book, Return To Nature.

- Read Loewe's work on mindbodygreen.

- Horticultural therapist Matthew Wichrowski's work at NYU.

- A study on coast proximity and health.

- MacKerron Mappiness study.

- Full study on biodiversity.

- Research on awe experiences.

- Research on forest bathing and NK cells.

- A study on phytoncides and heart rate variability.

- A study on fractal fluency.

- A study on green space and mortality risk.

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391: The silent issue that’s affecting longevity | Frank Lipman, M.D. Apr 08, 2022

Frank Lipman, M.D.: “Methylation is a key mechanism involved in brain health, heart health, and emotional health.*”

Lipman, a functional medicine doctor, joins mbg co-CEO, Jason Wachob, to discuss why methylation is so crucial for your health, plus:

- How to tell if your homocysteine levels are healthy (~03:08)

- How methylation can affect your mood & emotional well-being (~07:08)

- How to actually "detox" your body (~12:42)

- The future of longevity & functional medicine (~16:18)

- Why more doctors aren't talking about methylation (~17:58)

Referenced in the episode:

- Read more about Jason's personal methylation story.

- mbg Podcast episode #376, with David Perlmutter, M.D.

- New York Times article about Bob Harper and lp(a).

- Learn more about Hearty.

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Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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390: How spirituality impacts your health | Mind-body medicine physician Lissa Rankin, M.D. Apr 06, 2022

Lissa Rankin, M.D.: "Healing and spirituality should never be a luxury. It should be absolutely equitable for everybody.”

Rankin, a mind-body medicine physician a New York Times bestselling author, joins mbg co-CEO, Jason Wachob, to discuss how spirituality has the power to heal, plus:

- How to navigate the paradoxes of healing (~04:07)

- The 4 types of intelligence & how to know which one you use most (~14:32)

- How to set intentions on your healing journey (~40:27)

- Why surrendering is so important for your health (~49:12)

- How to become a better self-healer (~01:12:14)

Referenced in the episode:

- Rankin's newest book, Sacred Medicine.

- Rankin's previous titles, Mind Over Medicine, The Fear Cure, and Anatomy Of The Calling.

- mbg Podcast episode #133, and #111, with Rankin.

- Read more about Larry Dossey and the science of prayer.

- Kitchen Table Wisdom, by Rachel Naomi Remen.

- mbg Podcast episode #226, with Jeffrey Rediger, M.D.

- When The Body Says No, by Gabor Maté, M.D.

- Learn more about Rankin's organization, Heal At Last.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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389: The best & worst types of exercise for anxiety | Neuroscientist Jennifer Heisz, Ph.D. Apr 01, 2022

Jennifer Heisz, Ph.D.: “A 2-minute movement break is all it takes to restore and replenish the brain of its vital nutrients.”

Heisz, a neuroscientist and associate professor of kinesiology, joins mbg co-CEO, Jason Wachob to discuss specific exercises to help manage anxiety, plus:

- Why you should listen to music before a workout (~03:51)

- How much time you need to exercise for brain health (~04:30)

- How walking can help grow brain cells (~30:48)

- Which sports are best for healthy cognition (~36:45)

- How to hack your brain to love working out (~42:06)

Referenced in the episode:

- Heisz's book, Move The Body, Heal The Mind.

- Heisz's study showing students who took 5-minute exercise breaks had better focus during lectures.

- Research on how walking boosts creativity.

- Heisz's research on aerobic exercise and memory.

- Heisz's research on why people wanted to work out for mental health during the pandemic.

- Research on the link between exercise and depression symptoms.

- A study on kids' free play and creativity as adults.

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388: Overcoming success addiction & why you should have a reverse bucket list | Social scientist Arthur Brooks, Ph.D. Mar 30, 2022

Arthur Brooks, Ph.D.: “Purpose is one of the macronutrients of happiness.”

Brooks, a behavioral social scientist and New York Times bestselling author, joins mbg co-CEO, Jason Wachob, to discuss how to overcome success addiction, plus:

- How to meet your goals without compromising mental health (~07:50)

- The 7 big predictors of long-term happiness (~15:31)

- How to avoid a midlife crisis (~21:31)

- How your intelligence changes as you age (~22:24)

- How to unlock your deepest potential (~28:11)

Referenced in the episode:

- Brooks' book, From Strength To Strength.

- Read Brooks' Article on how wanting less leads to more satisfaction.

- Read more about George Vaillant's research in his book, Triumphs Of Experience.

- A study showing senior citizens who rarely felt useful had higher risk of mortality.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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387: Cooking oils to avoid & the truth about mouthwash | NYT bestselling author Max Lugavere Mar 25, 2022

Max Lugavere: “We do have a degree of agency when it comes to our cognitive health — the best time to intervene is now.”

Lugavere, a health and science journalist and New York Times bestselling author, joins mbg co-CEO, Jason Wachob, to discuss how to have a more youthful brain, plus:

- What he eats in a day for cognitive health (~08:59)

- The most ominous cooking oils to avoid (~15:46)

- How vinegar can help balance your blood sugar (~31:48)

- The best herbs & spices for your brain (~35:24)

- Why you shouldn't use mouthwash right after a workout (~38:47)

Referenced in the episode:

- Lugavere's book, Genius Kitchen.

- mbg Podcast episode #236, #161, and #60, with Lugavere.

- mbg Podcast episode #290, with Drew Ramsey, M.D.

- Lugavere's previous book, Genius Foods.

- Lugavere's podcast, The Genius Life.

- Read more about the FINGER study.

- A study showing those who ate at least one serving of leafy greens per day had brains that were operating 11 years younger than they actually were.

- A Tufts study on "eat in moderation" advice.

- A study on lutein and zeaxanthin and visual processing speed.

- A study on the link between dairy and cognitive function.

- A study on eating spicy foods and a longer life.

- A study showing those who used mouthwash twice daily or more had increased risk of prediabetes by 50%.

- A study on how using mouthwash after exercise can inhibit the benefits.

- A study showing caffeine can block PCSK9.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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386: Are you actually walking correctly? | Award-winning writer author Annabel Streets Mar 23, 2022

Annabel Streets: “Solo walking is best if you want to reflect or come up with a solution to a problem.”

Streets, an award-winning writer, joins mbg co-CEO, Jason Wachob, to discuss how to go on the healthiest walk, plus:

- The most common walking mistakes (~04:26)

- How to have good foot posture while you walk (~07:30)

- Why you should try to listen to birdsong (~22:04)

- The health benefits of walking in the rain (~24:34)

- The best time of day to go on a walk (~30:58)

Referenced in the episode:

- Streets' book, 52 Ways To Walk.

- Read more about the health benefits of nitric oxide.

- A study by Massachusetts General Hospital showing 12 minutes of walking enhanced metabolites profile.

- Blue Mind, by Wallace J. Nichols.

- UK study showing natural sounds increased relaxation by 30%.

- Research showing a cold temperature activates the production of brown fat.

- A study showing walking groups helps people stick to exercise goals.

- Research on sleep and access to trees.

- Research on the health benefits of terpenes from pine trees.

Enjoy this episode sponsored by Manitoba Harvest! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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385: Cancel culture, the birth control pill & how to get to the root of your anxiety | holistic psychiatrist Ellen Vora, M.D. Mar 18, 2022

Ellen Vora, M.D.: "Hormones impact your brain, and they impact how you feel.”

Vora, a holistic psychiatrist, joins mbg co-CEO, Jason Wachob, to discuss how to get to the root of your stress and anxiety, plus:

- How "false anxieties" can impact your mental health (~10:55)

- How to be nuanced in a world that’s fear of cancel culture (~22:54)

- The best foods to ease your anxiousness (~25:16)

- How the birth control pill can contribute to anxiety (~31:50)

- How to strengthen your emotional resilience (~45:49)

Referenced in the episode:

- Vora's book, The Anatomy of Anxiety.

- Learn more about Vora's mbg classes: How To Control Anxiety, Managing Depression, and The Doctor's Guide To Falling Asleep Naturally.

- mbg Podcast episodes #202 and #74, with Vora.

- mbg Podcast episode #344, with Lisa Miller, Ph.D.

- Documentary about Dian Fossey's research on chimps and anxiety.

- The Mood Cure, by Julia Ross.

- "Tend and Befriend" study from UCLA.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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384: Music as medicine & how to avoid sound pollution | Neurologist Kulreet Chaudhary, M.D. Mar 16, 2022

Kulreet Chaudhary, M.D.: “Music absolutely can change the way your brain is firing.”

Chaudhary, a neurologist and Ayurveda expert, joins mbg co-CEO, Jason Wachob, to discuss how to use music to alleviate anxiety, plus:

- How to reframe annoying sounds (~10:34)

- The best songs to listen to when you're stressed (~16:03)

- Why classical music calms your brain (~19:45)

- How certain sounds can impact your heart rate variability (~31:35)

- How to practice sound medicine at home (~39:39)

Referenced in the episode:

- Chaudhary's book, Sound Medicine.

- A study on neurologic music therapy and anxiety.

- Krishna Das and Deva and Miten.

- A study on the link between classical music and memory in older adults.

- An mbg article on Bija Mantras.

- A helpful video that repeats: Om, Aim, Namaha

- Read more about Jacques Benveniste and water memory.

Enjoy this episode sponsored by Manitoba Harvest! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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383: Learning from mistakes, FOMO, & how to overcome fears of awkwardness | NYT bestselling author Daniel Pink Mar 11, 2022

Daniel Pink: “The way we talk to ourselves is cruel. Most of us would never talk to another human being the way we talk to ourselves.”

Pink, a five-time New York Times bestselling author, joins mbg co-CEO, Jason Wachob, to discuss what we're getting wrong about regrets, plus:

- Why a "no regrets" philosophy is not a good way to live (~00:19)

- How to properly deal with regrets in a healthy way (~11:03)

- How to make negative emotions less menacing (~12:05)

- Why you should practice referring to yourself in the third person (~13:04)

- How to overcome fears of awkwardness (~27:23)

Referenced in the episode:

- Pink's book, The Power of Regret: How Looking Backward Moves Us Forward.

- Research from Northwestern in 2011 on common regrets in the U.S. population.

- Research on self-distancing and talking to yourself in the third person.

- Read more about the Duke regret lottery experiment.

- mbg Podast episode #346, with Esther Perel.

Enjoy this episode sponsored by Manitoba Harvest! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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382: Myths about fruit & the surprising vitamin you’re probably lacking | Ashley Jordan Ferira, Ph.D., RDN Mar 09, 2022

Ashley Jordan Ferira, Ph.D., RDN: “Vitamin C is at the core of all these fascinating heart, joint, skin, immune, and neuroprotective benefits.”*

Ferira, mbg's vice president of scientific affairs, joins mbg co-CEO, Jason Wachob, to discuss the biggest myths about vitamin C, plus:

- The best vitamin C-rich foods, other than citrus (~04:37)

- Risk factors that increase vitamin C insufficiency (~06:25)

- How to find a high-quality vitamin C supplement (~19:36)

- Why some vitamin C supplements can make you feel queasy (~28:10)

- The best time of day to take vitamin C (~29:24)

Referenced in the episode:

- mbg's vitamin C potency+

- mbg Podcast episode #315 and #361, with Ferira.

- A study showing 46% of U.S. adult population is failing to meet their vitamin C needs.

- A 2021 study showing 42% of U.S. adults are insufficient in vitamin C.

- An mbg article on the link between collagen and pelvic floor health.

- mbg's beauty & gut collagen+

- An mbg article on why you shouldn't wait to feel crappy to take vitamin C.

Take 25% off vitamin C potency+ with code VITAMINCPOD. Cannot combine with gift cards or other discount codes. Apply code at checkout.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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381: Long-COVID, Lyme disease & how to tell if your fatigue is something more serious | bestselling author Meghan O’Rourke Mar 04, 2022

Meghan O'Rourke: “Medicine is in the business of supporting patients, but too often medicine is actually crisis care.”

O'Rourke, an award-winning writer, former editor at The New Yorker, and bestselling author. joins mbg co-CEO, Jason Wachob, to discuss how she navigates her invisible illness, plus:

- Why it took 20 years for her to finally get a diagnosis (~07:36)

- What we're still getting wrong about Lyme disease (~12:04)

- Why we shouldn't dismiss Long-COVID (~16:17)

- Why fatigue is so difficult to explain to doctors (~20:37)

- How to balance letting go & taking control of your health (~27:28)

Referenced in the episode:

- O'Rourke's book, The Invisible Kingdom: Reimagining Chronic Illness.

- Explore more of O'Rourke's work.

- Learn more about Hypermobile Ehlers-Danlos syndrome.

- Read more stories from mbg's invisible illness series.

- Read about ambien and why the FDA cut recommended doses for women in half.

Enjoy this episode sponsored by Manitoba Harvest! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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380: The best & worst grains for your gut | Cardiologist William Davis, M.D. Mar 02, 2022

William Davis, M.D.: “Doctors should be experts nutrition and the microbiome.”

Davis, a cardiologist and New York Times bestselling author, joins mbg co-CEO, Jason Wachob, to discuss the best foods for heart health, plus:

- The truth about sourdough & gut health (~09:16)

- Why you should always leave the skin on your chicken (~16:48)

- How to tell if you have a gut issue (~30:13)

- The best probiotic strains for hair & skin (~41:07)

- The future of microbiome research (~47:17)

Referenced in the episode:

- Davis' latest book, Super Gut.

- Davis' previous bestseller, Wheat Belly.

- A study on vitamin D supplementation and heart health.

- A study showing refined grains and sugars impact LDL cholesterol particles.

- AIRE device.

- A study assessing gut microbiota imbalance in people with fibromyalgia.

- MIT studies on Lactobacillus reuteri and healthy skin and hair growth, sexual function, and tissue healing.

Enjoy this episode sponsored by Kori Krill Oil, the omega-3 superfood with superior absorption to support your best whole-body health.* To learn more about the benefits of Kori Krill Oil for your heart, body, and brain, visit www.korikrilloil.com/mindbodygreen.*

Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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379: Longevity foods, reverse juicing & what we’re still getting wrong about keto | Cardiologist Steven Gundry, M.D. Feb 25, 2022

Steven Gundry, M.D.: “In two Blue Zones, cheese is the secret to a long lifespan.”

Gundry, a cardiologist and New York Times bestselling author, joins mbg co-CEO, Jason Wachob, to discuss common misconceptions about going keto, plus:

- Why you should only fast 5 days a week (~12:20)

- The best polyphenol-rich foods for longevity (~27:48)

- Why "reverse juicing" helps you get the most polyphenols (~29:30)

- How to practice cold vs. hot therapy at home (~33:23)

- Why cheese might actually be good for longevity (~38:35)

Referenced in the episode:

- Gundry's book, Unlocking The Keto Code.

- mbg Podcast episodes #291, #135, #108, and #44, with Gundry.

- George F. Cahill's research on ketones.

- A study on Italian athletes showing the link between time-restricted eating and weight loss.

- Browse GundryMD supplements.

- Read more about Blue Zones and listen to Dan Buettner on the mbg Podcast.

- A study showing olive oil intake for 5 years could reduce risk of heart disease.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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378: 4 lies about happiness, brain types & mood-boosting foods | Neuroscientist Daniel Amen, M.D. Feb 23, 2022

Daniel Amen, M.D.: “‘Don't worry, be happy’ is a lie. The idea that you shouldn't worry is actually a prescription for misery.”

Amen, a clinical neuroscientist psychiatrist and 10-time New York Times bestselling author, joins mbg co-CEO, Jason Wachob, to discuss how your brain type impacts your happiness, plus:

- Why some stress can actually make you happy (~04:14)

- Why purpose is like a dopamine drip (~06:22)

- How to eat for happiness (~15:59)

- His go-to nuts and seeds for better brain health (~18:32)

- The one exercise that can boost your happiness (~22:16)

Referenced in the episode:

- Amen's book, You, Happier: The 7 Neuroscience Secrets of Feeling Good Based on Your Brain Type.

- mbg Podcast episode #150, with Amen.

- Amen's podcast, The Brain Warrior's Way.

- Read more about Pollyanna.

- Watch Amen in Justin Bieber's Youtube docuseries, "Seasons."

- A study on elimination diets & ADHD symptoms.

- Amen's mbg article on brain types.

Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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377: Post-COVID trauma, EFT exercises & how to actually process buried emotions | Spiritual teacher Gabby Bernstein Feb 18, 2022

Gabby Bernstein: “The goal isn't to get rid of the parts of ourselves we think are bad. The goal is to help them become less extreme.”

Bernstein, a spiritual teacher and New York Times bestselling author, joins mbg co-CEO, Jason Wachob, to discuss how to actually work through stored trauma, plus:

- How to use EMDR and EFT techniques (~14:12)

- What to do if you're feeling unworthy or inadequate (~22:07)

- What we can all learn from AA (~29:47)

- Why surrender is nonnegotiable for personal growth (~32:39)

- How to develop a direct line to your true self (~43:13)

Referenced in the episode:

- Bernstein's book, Happy Days: The Guided Path from Trauma to Profound Freedom and Inner Peace.

- mbg Podcast episode #200 and #175, with Bernstein.

- Read John Sarno, M.D.'s work, Healing Back Pain: The Mind-Body Connection.

- EMDR playlist.

- An mbg article about EFT and a quick tapping technique.

- Trigger warning: This episode includes mentions of suicidal ideation. If you or someone you know are struggling and need support, you can always call the National Suicide Prevention Lifeline at 800-273-8255 or visit suicidepreventionlifeline.org.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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376: The unsuspecting marker that’s critical for metabolic health | David Perlmutter, M.D. Feb 16, 2022

David Perlmutter, M.D.: “88% of American adults have at least one component of metabolic syndrome.”

Perlmutter, a board-certified neurologist and New York Times bestselling author, joins mbg co-CEO, Jason Wachob, to discuss how uric acid can make or break your metabolic health, plus:

- How hydration impacts your metabolism (~19:52)

- Why we're all hard-wired to have a sweet tooth (~23:39)

- The best foods for reducing uric acid (~24:40)

- The connection between uric acid & brain health (~35:40)

- How gratitude can enhance your metabolic health (~41:02)

Referenced in the episode:

- Perlmutter's book, Drop Acid.

- mbg Podcast episode #178, #92, and #55, with Perlmutter.

- See here for a list of purine-free beers from Japan.

- A study showing 500 milligrams of quercetin could reduce uric acid.

- Perlmutter's op-ed in MedPage Today.

- A 12-year study on the link between uric acid and cognitive function.

- Watch Perlmutter discuss the connection between gut & brain health during mbg revitalize 2016

- Perlmutter's Instagram post on honey.

*Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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375: Hormone balance, medical gaslighting & how to optimize metabolism longevity | Taz Bhatia, M.D. Feb 11, 2022

Taz Bhatia, M.D.: “You have to get the gut in good shape to balance your hormones.”

Bhatia, a functional medicine doctor and hormone expert, joins mbg co-CEO, Jason Wachob, to discuss how to know if you have a hormonal imbalance, plus:

- The best foods to balance your hormones & what to avoid (~04:34)

- How to restore healthy hair growth (~18:04)

- Why you should avoid a midday coffee (~26:23)

- How to keep your metabolism strong as you age (~31:11)

- What to do if you're experiencing medical gaslighting (~37:05)

Referenced in the episode:

- mbg Podcast episode #62, with Bhatia.

- Our 2022 Wellness Trend discussing medical gaslighting.

- Read all of our 2022 Wellness Trends.

- The Artist's Way Morning Pages Journal, by Julia Cameron.

- Listen to Bhatia's podcast episode on hair loss.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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374: How to use cold therapy to optimize your blood sugar, brain health & sleep | Exercise physiologist Ben Greenfield Feb 09, 2022

Ben Greenfield: “There's nothing that seems to control blood sugar more than the cold.”

Greenfield, an exercise physiologist, personal trainer, and New York Times bestselling author, joins mbg co-CEO, Jason Wachob, to discuss how the cold can supercharge your health, plus:

- How much cold therapy you need to reap the benefits (~11:00)

- The best time of day to practice cold therapy (~13:41)

- Why you might not want to consume antioxidants right after working out (~15:50)

- Why you should exercise outdoors, especially during winter (~17:39)

- A workout hack to balance your blood sugar (~19:49)

Referenced in the episode:

- mbg Podcast episodes #189 and #87, with Greenfield.

- Greenfield's podcast, Ben Greenfield Fitness.

- A study on antioxidant supplements and exercise-induced oxidative stress.

Enjoy this episode sponsored by Visit Sun Valley! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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373: Setting healthy boundaries, ghosting, & dealing with flaky friends | Nedra Tawwab, MSW, LCSW Feb 04, 2022

Nedra Tawwab, MSW, LCSW: “When people set boundaries in relationships, it's because they care about the relationship.”

Tawwab—a licensed therapist, relationship expert, and New York Times bestselling author—joins mbg co-CEO, Jason Wachob, to discuss how to set healthy boundaries without feeling selfish, plus:

- How Zoom has changed the perception of boundaries (~13:00)

- How to know if you have a boundaries problem (~15:08)

- What to do if a friend has a pattern of canceling plans (~20:55)

- How to end a relationship that has run its course (~25:23)

- What we're still getting wrong about setting boundaries (~43:48)

Referenced in the episode:

- Tawwab's book, Set Boundaries, Find Peace.

- mbg Podcast episode #346, with Esther Perel.

- Follow Tawwab on Instagram.

- Tawwab's Instagram post on being defensive.

- An article discussing why Warren Buffett says no to almost everything.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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372: How your pelvic floor affects your sex drive, bladder & overall health | Urogynecologist Betsy Greenleaf, D.O. Feb 02, 2022

Betsy Greenleaf, D.O.: “We buy pads and adult diapers and blame it on aging, when there's so much you can do to strengthen the pelvic floor that you don't need to even get to that part of your life.”

Greenleaf, a board-certified urogynecologist and pelvic floor expert, joins mbg co-CEO, Jason Wachob, to discuss why pelvic floor health matters at every age, plus:

- How to know if your pelvic floor is weak & what to do (~02:38)

- How to train your bladder (~14:22)

- How often you should pee in a day (~16:22)

- The best probiotic strains for vaginal health (~25:39)

- Why you shouldn't actually squat over public toilets (~29:29)

Referenced in the episode:

- Read more about Greenleaf & her work.

- Check out Greenleaf's upcoming health summit, The Happy Vagina Rally, about menopause and pelvic health.

- Read more about pelvic floor health & why it's important.

- View mbg's pee color chart & what it says about your health.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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371: We used to eat 6,000 types of plants—now we only eat 9 | Award-winning food journalist Dan Saladino Jan 28, 2022

Dan Saladino: “Just 3 species of plants provide more than 50% of the world's calories.”

Saladino, an award-winning food journalist, joins mbg co-CEO, Jason Wachob, to discuss the link between biodiversity and nutrition, plus:

- Why our diets only contain 9 species of plants (~02:50)

- What drives a lack of crop diversity (~07:28)

- The most endangered foods & what it means for your nutrition (~13:14)

- How your relationship with food affects your health (~23:13)

- How to support biodiversity in the food system (~26:05)

Referenced in the episode:

- Saladino's book, Eating To Extinction.

- Read more about farmed vs. wild salmon.

- Read more about the Hadza and their hunter-gatherer lifestyle.

- A study on the diverse gut microbiomes of Hadza hunter-gatherers.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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370: Why we’re all so distracted | NYT bestselling author Johann Hari Jan 26, 2022

Johann Hari: “When you try to do lots of things at once, you do all of them less competently—you make more mistakes, you remember less of what you do, and you're far less creative.”

Hari, a New York Times bestselling author, joins mbg co-CEO, Jason Wachob, to discuss how to reclaim your attention span, plus:

- The link between sleep & focus (~05:16)

- Why multitasking never works (~10:39)

- How reading for pleasure retrains your brain (~21:05)

- How to eat for attention (~35:54)

- Why you shouldn't reply to texts immediately (~39:21)

Referenced in the episode:

- Hari's book, Stolen Focus.

- kSafe.

- Freedom app.

- A study showing it takes 23 minutes to get back your focus after an interruption.

- A study on the switch-cost effect.

- A study from Charles Czeisler that sleeping ~5 hours a night impairs attention the same as a blood alcohol level of .1%.

- Read more about Hewlett Packard's study on the link between work distractions and IQ.

- mbg Podcast episode #79, with Adam Gazzaley, M.D., Ph.D.

- Read more about Lenore Skenazy and Let Grow.

We have recently introduced our innovative longevity & vitality collection! Visit mindbodygreen.com/longevity and use the code LONGEVITYPOD to get 20% off a one-time or first month subscription purchase of this premium collection, which includes vitamin D3 potency+, cellular beauty+, ultimate multivitamin+, and omega-3 potency+.

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369: How to feel confident, magnetic & full of good energy | Meditation teacher & NYT bestselling author Kimberly Snyder Jan 21, 2022

Kimberly Snyder: “One of the biggest issues of today is that everybody's trying to control everything.”

Snyder, a spiritual guide, meditation teacher, and New York Times bestselling author, joins mbg co-CEO, Jason Wachob, to discuss her practical steps to harness good energy, plus:

- How to connect to your true self (~05:30)

- How to have genuine, permanent confidence (~14:57)

- How to clear mental clutter (~28:20)

- How to have a magnetic personality & attract what you want (~34:33)

- How to make affirmations actually work (~43:39)

Referenced in the episode:

- Snyder's new book, You Are More Than You Think You Are.

- Snyder's previous title, The Beauty Detox Solution.

- Find all of Snyder's bestselling books.

- Self Realization Fellowship at Yogananda’s Meditation Organization

- Find Snyder's practical enlightenment meditations.

- Snyder's podcast, Feel Good Podcast.

- Learn more about the HeartMath Institute.

- mbg Podcast episodes #356, #298, #157, and #33, with Dan Buettner.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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368: How to actually fall asleep faster & stay asleep longer | Behavioral sleep doctor Shelby Harris, PsyD, DBSM Jan 19, 2022

Shelby Harris, PsyD, DBSM: “We have this idea that you should have perfect sleep every single night, but a bad night here and there means that you're human.”

Harris, a licensed psychologist and behavioral sleep doctor, joins mbg co-CEO, Jason Wachob, to discuss everything you need to know about getting a good night’s sleep, plus:

- How to fall back asleep after waking up in the middle of the night (~12:17)

- Why you should exercise 4 to 6 hours before bed (~25:56)

- The link between hydration and sleep (~27:47)

- How to get back on track after night of poor sleep (~29:19)

- How your sleep position can affect your quality of rest (~42:09)

Referenced in the episode:

- Harris' book, The Women's Guide to Overcoming Insomnia.

- Learn more about the Sleep-Wake Disorders Center at Montefiore Medical Center.

- Read more about the American College of Physicians (ACP) recommendation for cognitive-behavioral therapy as first-line therapy for insomnia.

- CBT-i Coach app

- Sleepio

- mbg Podcast episode #245, with James Nestor & his book Breath.

- Harris' grounding exercises on Instagram.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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367: Wellness fads, alcohol & how to get rid of “stuck” emotions | Robin Berzin, M.D. Jan 14, 2022

Robin Berzin, M.D.: “The foods we eat every day can cause you to feel clear, calm, focused, or they can cause you to feel the opposite of those things.”

Berzin, a physician and founder of Parsley Health, joins mbg co-CEO, Jason Wachob, to discuss how to actually maintain your mental health, plus:

- Why you should cook two out of three meals per day (~04:47)

- How to regulate your emotions with exercise (~11:48)

- How to incorporate alcohol into a balanced lifestyle (~22:01)

- The biggest wellness fads she's seeing right now (~34:20)

- The one thing anyone can do to boost mental health (~42:05)

Referenced in the episode:

- Berzin's book, State Change.

- Parsley Health website.

- Get your own health score with Berzin's symptom tracker.

- Michael Pollan's book, How To Change Your Mind.

- Berzin's breathing exercise on mbg.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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366: How to reverse your biological age | Kara Fitzgerald, N.D. Jan 12, 2022

Kara Fitzgerald, N.D.: “In eight weeks time with a doable diet and lifestyle intervention, we reversed the biological age of our participants by over three years.”

Fitzgerald, a naturopathic doctor and functional medicine expert, joins mbg co-CEO, Jason Wachob, to discuss how to actually slow down aging, plus:

- How to know if you're methylating correctly (~08:30)

- Why you should eat 7 cups of veggies per day (~13:24)

- The best foods to help you become biologically younger (~20:00)

- What to look for in a liver supplement (~24:47)

- The best exercises for longevity (~35:13)

Referenced in the episode:

- Fitzgerald's book, Younger You.

- mbg Podcast episode #241, with Fitzgerald.

- Fitzgerald's study on reversing biological age by 3 years.

- Ancestral grass-fed beef liver supplements.

- A study showing the risk of too many B vitamins.

- David Sinclair, Ph.D.'s Harvard lab.

- mbg Podcast episode #363, #217, and #170, with Sinclair.

- GRAIL cancer test

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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365: Brain-fooling foods & how to control your cravings | Award-winning food writer Mark Schatzker Jan 07, 2022

Mark Schatzker: “A relationship amplifies the meal. It's always nice to eat food with someone else.”

Schatzker, an award-winning food writer and bestselling author, joins mbg co-CEO, Jason Wachob, to discuss which foods are "fooling" your brain, plus:

- How to hack your brain with food (~06:10)

- The link between dopamine & weight gain (~17:23)

- Why ultra-processed foods are not the answer (~25:05)

- How to mindfully overcome food cravings (~40:38)

- How enjoying your food can make you healthier (~43:29)

Referenced in the episode:

- Schatzker's book, The End Of Craving.

- Schatzker's previous book, The Dorito Effect.

- Gary Taubes' piece, "What if It's All Been a Big Fat Lie?"

- mbg Podcast episode #272, with Taubes.

- A study from Dartmouth College showing brain scans can predict weight gain & sexual behavior.

- Read more about Anja Hilbert, Ph.D., and her approach to hedonic therapy.

- Research from Kevin Hall, Ph.D., about "Biggest Loser" contestants & weight loss.

- Read more about the expensive tissue hypothesis.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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364: Sneaky gut offenders & how to support a healthy weight | Vincent Pedre, M.D. Jan 05, 2022

Vincent Pedre, M.D.: "You’ve got to change the mind to change the body.”

Pedre, a board-certified internist and gut health expert, joins mbg co-CEO, Jason Wachob, to discuss how to support a healthy weight, plus:

- What we're still getting wrong about weight loss (~00:21)

- How to avoid endotoxins & how to know if you have endotoxemia (~06:56)

- Which healthy foods can secretly cause gut issues (~15:06)

- The best breakfasts for healthy weight support (~24:13)

- Why mindset is the most important part of weight management (~33:28)

Referenced in the episode:

- mbg Podcast episode #52, with Pedre.

- Speciality labs for endotoxins: Cyrex & Vibrant America

- Pedre's The Lectin Paradox.

- Read more about Alessio Fasano, M.D.'s autoimmunity factors.

- Wheat zoomer and corn zoomer from Vibrant America

- Pedre's Happy Gut Reboot Cleanse.

- Nature M.D.'s NutriProtein.

- Happy Gut Essentials Nourish protein powder.

- Simple Kneads pumpernickel bread.

- Meredith's Breads.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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363: How to look & feel 15 years younger | Longevity expert David Sinclair, Ph.D. Dec 31, 2021

David Sinclair, Ph.D.: “I’ve been getting younger for the past decade, and the biggest impact has been the change in my eating habits.”

Sinclair, a longevity expert and Harvard geneticist, joins mbg co-CEO, Jason Wachob, to discuss our 2022 Wellness Trend of making longevity easier and more accessible, plus:

- Why avocados are a top longevity food (~27:59)

- The power of rest for living longer (~14:35)

- How the science of longevity has updated in the past year (~02:36)

- How to make sure your body absorbs resveratrol (~07:39)

- How to practice hot-cold therapy at home (~15:52)

Referenced in the episode:

- Read our 2022 Wellness Trend on the pursuit of longevity for all.

- Read all of our 2022 Wellness Trends.

- mbg Podcast episode #217 & #170, with Sinclair.

- Sinclair's book, Lifespan.

- The Sinclair Lab.

- A study showing alpha-ketoglutarate-based supplement reversed biological age by an average of eight years.

- mbg Podcast episode #275, with Serena Poon.

- mbg Podcast episode #47, with Valter Longer, Ph.D.

Enjoy this episode sponsored by sonos! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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362: Immune resilience, COVID & climate change | Jeff Bland, Ph.D., the father of functional medicine Dec 29, 2021

Jeff Bland, Ph.D.: “The planet has an immune system, we have immune systems, and they're intercommunicating.”

Bland, the father of functional medicine and founder of Big Bold Health, joins mbg co-CEO, Jason Wachob, to discuss our 2022 Wellness Trend of how doctors are taking charge in the environmental movement, plus:

- How to strengthen the planet’s immune system (~05:56)

- The connection between COVID & climate change (~08:37)

- Why our climate crisis is now a health crisis (~12:11)

- How environmental action shows up in doctors' offices (~17:39)

- Why fake meat is a stepping stone, not the end goal (~21:55)

Referenced in the episode:

- Read our 2022 Wellness Trend on how doctors are treating the planet.

- Read all of our 2022 Wellness Trends.

- mbg Podcast episode #222, with Bland.

- Candace Pert, Ph.D.'s book, Molecules Of Emotion.

- Read about Hans Selye's code of altruistic egoism.

- Big Bold Health.

- Big Bold Health's recipe page.

- Bland's podcast, Big Bold Immunity.

Enjoy this episode sponsored by sonos! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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361: Everything you need to know about omega-3 fatty acids | Ashley Jordan Ferira, Ph.D., RDN Dec 22, 2021

Ashley Jordan Ferira, Ph.D., RDN: "I don't like to say EPA is for the heart and DHA is for the brain. EPA and DHA are pleiotropic, multitasking, awesome fats and they're both important to have together.*"

Ferira, mbg's Director of Scientific Affairs, joins mbg co-CEO, Jason Wachob, to discuss the new generation of fish oil supplements, plus:

- The "fishiest" myths about fish oil supplements (~15:56)

- The best ratio of EPA to DHA for optimal health* (~15:40)

- How to make sure your fish oil doesn't taste like fish (~26:33)

- How to tell if your omega-3 supplement has gone rancid (~27:23)

- How to know if your fish oil is working (~37:37)

Referenced in the episode:

- Research showing 90% of Americans are falling short on omega-3 intake.

- The FDA's new qualified health claims for EPA and DHA for coronary heart disease.*

- A study in the journal Lipids showing Americans consume 86 mg of EPA + DHA per day.

- Our 2022 Wellness Trend featuring new school vitamins.

- mbg Podcast episode #355, with Ferira on multivitamins.

Don't forget to use the code OMEGAPOD to get 25% off your first order of our omega-3 potency+ supplement. It delivers 1.5 grams of 100% sustainably sourced marine omega-3s EPA + DHA in just 2 gelcaps, without the fishy aftertaste. To learn more, visit mindbodygreen.com/omega.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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360: Sneaky energy drainers, sleep hacks & how to exercise for your body type | board-certified sleep specialist Michael J. Breus, Ph.D. Dec 17, 2021

Michael J. Breus. Ph.D.: “Within 30 minutes of waking up, if you can go outside and get 15 minutes of sun, you are doing yourself a huge favor.”

Breus, a clinical psychologist and board-certified sleep specialist, joins mbg co-CEO, Jason Wachob, to discuss why we're all so drained and how to supercharge your energy, plus:

- Why being "too exhausted" can actually make your sleep suffer (~07:54)

- How to know if your energy is in a good place (~08:57)

- The best exercises for your body type & energy levels (~16:52)

- How to keep your circadian rhythm in check when it's dark & cold outside (~24:26)

- Why you should laugh at least once a day (~27:54)

Referenced in the episode:

- Breus' book, Energize!: Go from Dragging Ass to Kicking It in 30 Days

- mbg Podcast episode #273, with Breus.

- Breus' previous book, The Power Of When.

- Chronotype quiz.

- An mbg article explaining the link between vitmain D & COVID outcomes.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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359: T-cells, medicinal mushrooms & how to tell if your immune system is weak | Immunologist Heather Moday, M.D. Dec 15, 2021

Heather Moday, M.D.: “If you focus on one thing [for your gut and immunity], I would say focus on fiber.”

Moday, an allergist and immunologist, joins mbg co-CEO, Jason Wachob, to discuss how to tell if your immune system is healthy, plus:

- How to identify your immunotype (~05:44)

- How T-cells protect your immune system (~22:00)

- Must-have foods to strengthen immunity (~30:33)

- What we can do about antibiotic resistance (~33:48)

- The best medicinal mushrooms to have on-hand (~38:26)

Referenced in the episode:

- Moday's book, The Immunotype Breakthrough.

- mbg Podcast episode #144, with Moday

- mbg Podcast episode #297, with William Li, M.D.

- An Israeli study on COVID and natural immunity.

- T-Detect, a T-cell test.

- An mbg article on vitamin D levels and COVID outcomes.

Don't forget to use the code SLEEP25 for 25% off your first month subscription of mbg's best-selling sleep support+ supplement. To learn more, visit mindbodygreen.com/SLEEP25.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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358: The best & worst sounds for your health | Neurologist Ilene Ruhoy, M.D., Ph.D. Dec 10, 2021

Ilene Ruhoy, M.D., Ph.D.: “Our world is too noisy—most of us don't even know what true silence sounds like.”

Ruhoy, a board-certified integrative neurologist, joins mbg co-CEO, Jason Wachob, to discuss our 2022 Wellness Trend of the science of psychoacoustics, plus:

- How to avoid irritating sounds (03:42)

- How to tap into the healing power of music (06:57)

- A go-to playlist for better brain health (08:07)

- The best music to induce calming theta brain waves (09:17)

- How binaural beats can impact memory & focus (16:47)

Referenced in the episode:

- Read our 2022 Wellness Trend on the science of sound.

- Read all of our 2022 Wellness Trends.

- mbg Podcast episode #152, with Ruhoy.

- Ruhoy's favorite singers for inducing meditative waveforms: Jewel, Alison Krauss, Enya, Sade, Norah Jones, Roberta Flack, Karen Carpenter, & Olivia-Newton John.

- Ruhoy's favorite meditation for sleep playlist.

- A study showing certain rhythmic sounds can increase theta waves.

Enjoy this episode sponsored by Sonos! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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357: Skin care pet peeves, the microbiome & hacks for hair growth | triple board-certified dermatologist Mamina Turegano, M.D., FAAD Dec 08, 2021

Mamina Turegano, M.D., FAAD: “If your internal health is good, your skin is going to be good.”

Turegano, a triple board-certified and integrative dermatologist, joins mbg co-CEO, Jason Wachob, to discuss our 2022 Wellness Trend of using bodywork to help your skin, plus:

- The new science of the skin microbiome (00:51)

- The best natural hair growth hacks that really work (13:49)

- How to target facial asymmetry & uneven aging (20:37)

- Her biggest skin care pet peeves (27:58)

- The best & worst foods for your skin (34:07)

Referenced in the episode:

- Read our Wellness Trend on bodywork & healthy aging.

- Read our Wellness Trend on the full-body biome.

- Read all of our 2022 Wellness Trends.

- Clean Beauty School episode #34, with Turegano.

- Follow Turegano on Instagram and TikTok.

- A study on the prevalence of H. Pylori and acne.

- mbg's postbiotic hand cream.

- A study on pumpkin seed oil and hair growth.

- A study on rosemary oil and hair growth.

- A study on jaw asymmetry and posture.

- Turegano's brand recommendations: La Roche-Posay, Avéne, Vichy, and Terasana.

- Go Raw pumpkin seeds.

Enjoy this episode sponsored by SONOS! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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356: Non-negotiables for longevity | Dan Buettner Dec 03, 2021

Dan Buettner: “20% of how long we live is dictated by our genes. The other 80% is lifestyle or environment.”

Buettner, a longevity expert and founder of Blue Zones, joins mbg co-CEO, Jason Wachob, to discuss his underrated tips for living a longer life, plus:

- How prayer can actually help you live longer & healthier (14:31)

- How your friendships add years to your life (19:15)

- Why sourdough is a true longevity food (21:21)

- The best type of coffee for longevity (23:13)

- How to gamify healthy eating (25:30)

Referenced in the episode:

- Buettner's book, The Blue Zones Challenge.

- mbg Podcast episode #298, #157 & #34, with Buettner.

- Danish twin study on longevity.

- Research by Walter Willett, M.D., associating a plant-based diet with living longer.

- Buettner's previous book, The Blue Zones Kitchen.

- Follow Buettner on Instagram.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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355: The biggest misconceptions about multivitamins | Ashley Jordan Ferira, Ph.D., RDN Dec 01, 2021

Ashley Jordan Ferira, Ph.D., RDN: “Taking a multivitamin [is like] brushing your teeth. If you don't brush your teeth daily, whole body health is going to break down pretty quickly."

Ferira, mbg's Director of Scientific Affairs, joins mbg co-CEO, Jason Wachob, to discuss the multivitamin red flags you shouldn't ignore, plus:

- The connection between multivitamins & longevity* (14:28)

- Why you should avoid gummy multivitamins (22:38)

- How to know if your multivitamin is actually high-quality (24:07)

- Why gender- or age-specific labels don't make sense (31:24)

- The best time of day to take a multivitamin (36:05)

Referenced in the episode:

- mbg Podcast episode #347, with Ferira on vitamin D.

- A study showing people who used multivitamins daily had a significant reduction in multiple micronutrient inadequacies.*

- Abstract for COSMOS trial multivitamin study at the Clinical Trials on Alzheimer's Disease 2021 conference.

- NHANES data demonstrating national nutritional gaps for many essential vitamins and minerals.

- A study showing multivitamins' positive effects on cognitive function, specifically memory.*

- A study showing multivitamins' positive link with telomere length & longevity.*

- Physician's Health Study II assessing clinical trial effects of multivitamins on health.*

- Ferira's mbg article on common mistakes multivitamins make.

Don't forget to use the code MULTIPOD to save 25% off mbg's ultimate multivitamin+. Our premium, comprehensive, and gentle formula optimizes the dose and bioavailability of each ingredient to promote nutritional sufficiency for life—a one-stop shop, if you will.* To learn more, visit mindbodygreen.com/multivitamin.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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354: The dangers of multitasking & how to stop | Entrepreneur & cancer survivor Thatcher Wine Nov 26, 2021

Thatcher Wine: “Can you sit with a little bit of boredom and curiosity about the world instead of needing to be doing another thing at the same time?”

Wine, an author, entrepreneur, and cancer survivor, joins mbg co-CEO, Jason Wachob, to discuss the health benefits of monotasking, plus:

- How to know if you're reading wrong (11:24)

- How to become a better listener (19:02)

- Why you should built a pillow fort for better sleep (22:56)

- How to cultivate the art of conversation (28:32)

- How slowing down can optimize your health (32:42)

Referenced in the episode:

- Wine's book, The Twelve Monotasks.

- Juniper Books.

- mbg article on how to set yourself up for high-quality sleep.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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353: Everything you need to know about medical & recreational marijuana | Psychiatrist Rebecca Siegel, M.D. Nov 24, 2021

Rebecca Siegel, M.D.: “There needs to be more research [on marijuana] so physicians can either get behind it or not get behind it."

Siegel, a psychiatrist and a licensed prescriber of medical marijuana in New York state, joins mbg co-CEO, Jason Wachob, to discuss how marijuana actually affects your brain, plus:

- How to know if medical marijuana will work for you (01:32)

- Is marijuana really a gateway drug? (08:06)

- How men & women's brains react differently to marijuana (14:41)

- Healthier "swaps" for marijuana (24:50)

- How to know if you or someone you love is abusing marijuana (27:02)

Referenced in the episode:

- Find the podcast transcript here.

- Siegel's book, The Brain On Cannabis.

- King's College study on marijuana & psychosis.

- Malcolm Gladwell's op-ed on marijuana.

- Learn more about Cannabinoid Hyperemesis Syndrome.

- Alex Berenson's book, Tell Your Children: The Truth About Marijuana, Mental Illness, and Violence.

- Amen Clinics.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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352: Dr. Google, invisible illnesses & how to make better health care choices | Talya Miron-Shatz, Ph.D. Nov 19, 2021

Talya Miron-Shatz, Ph.D.: "When you're choosing a doctor, it's important to feel connected to this person—you're going to get better treatment and better health outcomes.”

Miron-Shatz, a researcher, author, and medical decision-making expert, joins mbg co-CEO, Jason Wachob, to discuss how to feel more empowered in your health, plus:

- How to Google health-related questions without spiraling (00:44)

- How to navigate probabilities & percentages in health care (10:33)

- Nonnegotiable qualities to look for in a doctor (12:20)

- Why you should always ask your doctor for alternatives (23:19)

- What to do if you feel dismissed by a health care professional (26:32)

Referenced in the episode:

- Miron-Shatz's book, Your Life Depends On It.

- Miron-Shatz's research on thank you letters.

- Miron-Shat'z mbg article on health literacy.

- Thinking Fast And Slow, by Daniel Kahneman.

- mbg's Invisible Illness series.

- Miron-Shatz's website.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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351: How to know if you have a leaky gut | Gastroenterologist Marvin Singh, M.D. Nov 17, 2021

Marvin Singh, M.D.: “70% of our immune system sits in our gut microbiome. It’s silly not to look at that when you're looking at your whole health.”

Singh, an integrative gastroenterologist, joins mbg co-CEO, Jason Wachob, to discuss the new science of caring for your gut, plus:

- What is precision health care (02:12)

- Five lab tests for gut heath assessment (03:27)

- What you need to know before getting a colonoscopy (24:26)

- How to tell you have issues with the integrity of your gut lining (29:23)

- The ultimate food list for gut health & overall well-being (31:51)

Referenced in the episode:

- Singh's book, Rescue Your Health.

- BiomeFX.

- mbg Podcast episode #22, with Mark Hyman, M.D.

- Nutrigenomix.

- An article explaining how 23AndMe was not accurate in giving results for BRCA gene.

- 3x4 Genetics.

Feel your best during the holidays with mbg's return to balance bundle+.* Visit mindbodygreen.com/balancebundle and use the code BALANCEPOD to receive 30% off your order, valid only through November 27th.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

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350: How to actually increase your happiness | Gretchen Rubin Nov 12, 2021

Gretchen Rubin: “Anytime we're connecting with other people, we get a boost of happiness."

Rubin, a happiness expert and New York Times bestselling author, joins mbg co-CEO, Jason Wachob, to discuss how to become a genuinely happier person, plus:

- The common habits that can secretly sabotage your joy

- How to set a work-life balance while working from home

- Why resolutions usually fail & how to actually make them stick

- How to boost happiness when you're having a bad day

- The real reason why ketchup makes us so happy

Referenced in the episode:

- Rubin's book, The Happiness Project.

- Rubin's book, Outer Order, Inner Calm.

- The Happiness Project website.

- Rubin's Know Yourself Better journal.

- Rubin's Don't Break The Chain habit tracker.

- Read more about Rubin's upcoming book on the five senses.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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349: How to tackle inflammation | Madiha Saeed, M.D. Nov 10, 2021

Madiha Saeed, M.D.: “The things that we put in bodies have a dramatic effect on our behaviors.”

Saeed, a board-certified integrative family physician, joins mbg co-CEO, Jason Wachob to discuss how unchecked inflammation can affect your mental health, plus:

- The best foods to support immunity & protect your brain

- How to enhance the flavor of your veggies

- How gratitude can help reduce inflammation

- How your behaviors can actually change other people's brains

- How to get more plant-based sources of iron

Referenced in the episode:

- mbg Podcast episode #292, with Saeed.

- Saeed's latest book, The Holistic Rx For Kids.

- A study on inflammatory markers and behavioral problems in children.

- A study on how junk food affects adolescents' brains.

- A study on how fruits and vegetables can support children's mental health.

- A study on 400 infants showing how gut bacteria can affect cognition.

- A study showing childhood obesity linked to psychosocial & cognitive consequences.

- A study showing vitamin D levels during pregnancy associated with higher IQ scores.

- Recent research on mirror neurons.

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348: How to dispel anxious energy | psychologist Chloe Carmichael, Ph.D. Nov 05, 2021

Chloe Carmichael, Ph.D.: “There's a healthy level of [anxiety] that can be protective. We just need to learn how to use it properly.”

Carmichael, a licensed clinical psychologist, joins mbg co-CEO, Jason Wachob, to discuss how to better direct your anxious energy, plus:

- How to let go of perfectionism

- What to ask when shopping for a therapist

- How to practice mindfulness in the moment

- The best yoga pose when you're feeling anxious

- How to mindfully drink alcohol

Referenced in the episode:

- Carmichael's book, Nervous Energy: Harness the Power of Your Anxiety.

- Carmichael's blog post on how to find your alcohol sweet spot.

- Access Carmichael's free worksheets.

- A study showing too aspirational affirmations can cause more insecurity in people.

- Carmichael's Insider's Club.

- Read Carmichael's articles on mbg.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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347: Vitamin D myths, the yo-yo effect & what to avoid in a supplement | Ashley Jordan Ferira, Ph.D., RDN Nov 03, 2021

Ashley Jordan Ferira, Ph.D., RDN: “Most standalone vitamin D3 products on the market are sub-efficacious doses...It’s like going to get a pumpkin spiced latte and they left out the latte part.”

Ferira, mbg's Director of Scientific Affairs, joins mbg co-CEO, Jason Wachob, to discuss the biggest vitamin D myths she sees all the time, plus:

- How much vitamin D you need daily & what amount is too much

- How to maximize bioavailability

- What vegans should look for in a vitamin D supplement

- The link between vitamin D & fertility

- How to approach food vs. sunshine vs. supplementation for D sufficiency*

- How to make sure your vitamin D supplement actually works*

Referenced in the episode:

- Audio skip at 06:58: Ferira mentions biochemist & nutritionist Sir Edward Mellanby who discovered vitamin D in 1919.

- A study on the link between vitamin D & erectile function.

- A study that 1 in 20 kids during the Roman Empire had rickets.

- Ferira's mbg article on why you can't get enough vitamin D from food alone.

- An mbg article on the difference between vitamin D2 & D3.

- Research showing a blood level less than 30 ng/ml is considered deficient.

- Research showing 1,000 IU of vitamin D per day raises blood levels by 10 ng/ml.

- An mbg article on factors that affect your individual response to vitamin D.

- A 2014 study showing 20,000 to 50,000 IU per day increase vitamin D levels without toxicity.

Don't forget to use the code D3POD to save 25% off mbg's vitamin D3 potency+ supplement. We've cracked the code to provide you with the latest in vitamin D3 technology—just one gel cap per day can help you achieve optimal vitamin D levels for life.* To learn more, visit mindbodygreen.com/d3pod.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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346: How to identify the cracks in your relationship | Esther Perel Oct 29, 2021

Esther Perel: “The quality of all our relationships is what determines the quality of our lives.”

Perel—a psychotherapist, New York Times bestselling author & world-renowned relationship expert—joins mbg co-CEO, Jason Wachob, to discuss how to know if your relationship will last, plus:

- How to know if your relationship is on thin ice

- How to become a better friend

- What we’re getting wrong about non-monogamous relationships

- Why dancing is crucial for successful relationships

- How to keep the spark alive & effectively deal with conflict

Referenced in the episode:

- Perel's book, Mating In Captivity.

- Perel's podcast, Where Should We Begin?

- Perel's game, Where Should We Begin - A Game Of Stories.

- Perel's Sessions Live Conference.

- Priya Parker's The Art of Gathering.

- Visit mindbodygreen.com/esther to check out her online class on communication in relationships.

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345: The biggest misconceptions about protein, fiber & iron | Nutritionist Simon Hill Oct 27, 2021

Simon Hill: “In Western society, we have made animal protein the hero of the plate. We want to flip that.”

Hill, a nutritionist and physiotherapist, joins mbg co-CEO, Jason Wachob, to discuss why your diet should be 85% plants, plus:

- How to get the most bang for your bunk with plant-based eating

- How to eat to protect your heart

- The brain-healthy reason you should eat a leafy green salad every day

- Why you should eat "stressed out" plants

- The sneaky way you might be sabotaging iron absorption

Referenced in the episode:

- Hill's book, The Proof is in the Plants.

- Hill's podcast, Plant Proof.

- Cronometer app.

- Research showing garlic and onion can increase nonheme iron absorption in food.

- A study on the link between leafy greens and younger brains.

- A study on fiber vs. fermented foods and balancing the inflammatory response.

- A study showing higher intake of lutein associated with cognitive flexibility.

- A study showing saturated fat can increase fat buildup in the liver, even without an excess of calories.

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344: This is your brain on spirituality | Lisa Miller, Ph.D. Oct 22, 2021

Lisa Miller, Ph.D.: “People who [have] a spiritual response to suffering show entirely different brains.”

Miller, an award-winning researcher in spirituality and psychology, joins mbg co-CEO, Jason Wachob, to discuss how a sense of spirituality can bolster your mental health, plus:

- How to flex your spiritual muscles

- How to strike a balance between surrender and ambition

- How your parents significantly shape your spiritual life

- How to get out of your head & actually lead with the heart

- How to identify synchronicities in your life

Referenced in the episode:

- Miller's book, The Awakened Brain.

- Miller's MRI findings on spirituality & depression.

- Suniya S. Luthar, Ph.D.'s research on depressive feelings & higher resource communities.

Don't forget to use the code SLEEP25 for 25% off your first month subscription of mbg's best-selling sleep support+ supplement. Our science-backed formula helps you fall asleep faster, stay asleep longer, and wake up feeling rejuvenated.* To learn more about the supplement Jason swears by, visit mindbodygreen.com/SLEEP25.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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343: You're missing 50% of your life by being distracted | neuroscientist Amishi Jha, Ph.D. Oct 20, 2021

Amishi Jha, Ph.D.: “Pay attention to your attention. Check in with this precious brain resource—it is the fuel for your ability to think, feel connect, and act.”

Jha, a neuroscientist and professor of psychology at the University of Miami, joins mbg co-CEO, Jason Wachob, to discuss how to pay attention better, plus:

- Why there's no such thing as multitasking

- The link between a wandering mind & your mood

- What to do if you get an upsetting text

- How to do "mindfulness pushups" for your brain

- The difference between mind-wandering & daydreaming

Referenced in the episode:

- Jha's book, Peak Mind.

- "A wandering mind is an unhappy mind" study.

- Learn more about Jon Kabat-Zinn, Ph.D.'s mindfulness-based stress reduction program.

- Jha's research on mindfulness training and University of Miami football players.

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342: Are healthy foods secretly spiking your blood sugar? | Casey Means, M.D. Oct 15, 2021

Casey Means, M.D.: “Metabolic health is not just about avoiding long-term chronic illnesses…It's also about feeling good in the moment.”

Means, a Stanford-trained physician and co-founder of Levels, joins mbg co-CEO, Jason Wachob, to discuss which healthy foods can secretly spike your blood sugar, plus:

- How your microbiome affects your blood sugar

- How to prepare your body for a glucose spike

- Underrated tips to keep your metabolism stable

- Why you should switch from sweet to savory breakfasts

- How to actually know if your metabolism is healthy

Referenced in the episode:

- Levels.

- Data showing the average American eats 152 pounds of sugar in one year.

- A study on how poor sleep can affect metabolism.

- A study on how microbiome can dictate glucose responses.

- Levels blog post on the top 10 worst foods for blood sugar.

- mbg Podcast episode #294, with Jud Brewer, M.D., Ph.D.

- Product recommendations: Unreal chocolate quinoa peanut butter cups, Lief Therapeutics HRV monitor, Siete Foods burrito size tortillas, Whole Foods nori sheets, Forager Project cashew milk yogurt.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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341: How to use light for better sleep, skin & overall health | Leland Stillman, M.D. Oct 13, 2021

Leland Stillman, M.D.: “People who have sleep issues need to fix their light environment as aggressively as possible.”

Stillman, a functional medicine doctor, joins mbg co-CEO, Jason Wachob, to discuss how to use light to your advantage, plus:

- How to mitigate the effects of looking at a screen all day

- Why you should get morning light without glasses or contacts

- How dim light can contribute to anxiety

- How to tell if your blue light blockers are working

- How light affects your gut & skin microbiome

Referenced in the episode:

- Sperti Vitamin D Sunlamp.

- A red light panel option.

- Iris and f.lux computer apps.

- Ra Optics blue light blockers.

- Safe Living Technologies EMF meter.

- A study on the link between dim lighting and anxiety.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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340: The connection between hormones & weight loss | Sara Gottfried, M.D. Oct 08, 2021

Sara Gottfried, M.D.: “For women, testosterone is especially important for confidence, agency, and even risk-taking.”

Gottfried, a Harvard-trained integrative medicine doctor and hormone expert, joins mbg co-CEO, Jason Wachob, to discuss how hormones affect your weight, plus:

- How the keto diet can hinder your sleep

- Why women should pay more attention to testosterone

- How to successfully follow the keto diet for metabolic health

- How to increase your growth hormone & why it matters

- How to enhance your gut health with vitamin D

Referenced in the episode:

- Gottfried's book, Women, Food, And Hormones.

- Data showing 88% of Americans are metabolically unhealthy, and an mbg article on what to do about it.

- Research showing 45% pre-menopausal women had menstrual irregularity on the keto diet.

- Research showing more than half of those with coronary artery disease have "normal" lipids.

- Research showing women with higher testosterone more likely to choose risky careers.

- mbg Podcast episode #294 and #197 with Jud Brewer, M.D., Ph.D.

- mbg Podcast episode #293 with Mark Sisson.

Don't forget to use the code PROBIOTICPOD at checkout to save 25% off your first month subscription of mbg's probiotic+. It's the only blend in the world with our unique combination of four strains to beat bloating, aid digestion, and reset your gut.* To learn more about the supplement Jason swears by, visit mindbodygreen.com/probioticpod.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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339: Melatonin, bedtime myths & why you should prepare for sleep in the morning | Ashley Jordan Ferira, Ph.D., R.D. Oct 06, 2021

Ashley Jordan Ferira, Ph.D., R.D.: “If someone said they haven't consumed water in a few days, you'd be like, 'That's really bad.' The same should be with sleep.”

Ferira, mbg's Director of Scientific Affairs, joins mbg co-CEO, Jason Wachob, to discuss why winding down is crucial for your health, plus:

- How to pre-game your sleep

- Why we're all so wired at bedtime

- How men & women differ when it comes to sleep

- The best foods to promote calm & help you rest

- The link between intermittent fasting & better sleep

Referenced in the episode:

- Data showing less than 7 hours of sleep associated with lower micronutrient intake.

- Dry Farm Wines & Thrive Market wines.

- Research on 80 mg lavender oil for stabilizing mood.

- Listen to Ferira's episode on Clean Beauty School.

- mbg article discussing why you should write your anxious thoughts down.

Our restful ritual bundle+ has arrived! This duo of calm+ and sleep support+ can help ease overactive thoughts and help you wind down for bed—so that you fall asleep faster and wake up feeling restored.* Visit mindbodygreen.com/unwind to learn more, and use the code RESTPOD at checkout to take up to 20% off the bundle.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

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338: How to turn the volume down on your anxiety | Neuroscientist Wendy Suzuki, Ph.D. Oct 01, 2021

Wendy Suzuki, Ph.D.: “[Moving your body] is like giving your brain a bubble bath of fantastic neurochemicals that make you feel better.”

Suzuki, a neuroscientist and brain plasticity researcher, joins mbg co-CEO, Jason Wachob, to discuss how to make your anxiety work for you, plus:

- How to turn stress into resilience

- How to use affirmations to help with anxiety

- Why you should talk about your vacations

- How making smoothies can be meditative, plus her go-to recipe

- The best type of exercise to grow new brain cells

Referenced in the episode:

- Suzuki's book, Good Anxiety.

- Read more about Suzuki's 10-minute exercise experiment at NYU.

- A study showing a single bout of exercise can improve attention and executive performance.

- A study on the power of positive thinking for improving mood.

- Read more about Patricia Moreno and intenSATI.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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337: Neurohacking, productivity & why you should work out in the morning | MIT & Harvard-trained brain researcher Elizabeth Ricker Sep 29, 2021

Elizabeth Ricker: “Brains are not well-designed for trying to function on too little sleep.”

Ricker, a neurohacker and MIT and Harvard-trained brain researcher, joins mbg co-CEO, Jason Wachob, to discuss how to upgrade your brain in 15 minutes a day, plus:

- How to make habits actually stick

- Why women are more productive in a warmer temperature

- How to boost creativity

- The best type of exercise for cognitive performance

- Why you should track your micros, not just your macros

Referenced in the episode:

- Ricker's book, Smarter Tomorrow.

- DownloadCronometer.

- Carol Dweck, Ph.D., on developing a growth mindset.

- A study showing aerobic and resistance exercise together can boost brain power.

- Apps to track your mental health through typing patterns such asBiAffect, Mindstrong Health, and Neurametrix.

- Correction: Around minute 29:00, there is a mention of coffee and l-theanine, but that should have been "caffeine." A cup of coffee has around 100 mg of caffeine. If you are going to use l-theanine and caffeine, please do not take this as a literal dosage recommendation and instead consult a doctor to find a safe dose for your personal health profile.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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336: How to know if your drinking water is safe | Erin Brockovich Sep 24, 2021

Erin Brockovich: “Your gut is your second brain, and we oftentimes don't listen to it.”

Brockovich, an environmental activist, consumer advocate, and legal clerk, joins mbg co-CEO, Jason Wachob, to discuss how we can tackle the water crisis, plus:

- The most common pollutants in drinking water

- Signs you're dealing with unsafe water

- Low-lift ways to reduce your water consumption

- How to actually advocate for yourself & your community

- What to do if you're feeling overwhelmed by climate news

Referenced in the episode:

- Brockovich's book, Superman's Not Coming.

- Learn more about the film, Last Call At The Oasis.

- Learn more about the film, Erin Brockovich.

- Brockovich's newsletter.

- Brockovich's website.

Enjoy this episode sponsored by Cotton! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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335: How does your brain store trauma? | Neurologist Scott Small, M.D. Sep 22, 2021

Scott Small, M.D.: “One of the main purposes of sleep is to trim down our memories.”

Small, a neurologist & Alzheimer's researcher, joins mbg co-CEO, Jason Wachob, to discuss how trauma affects your memory, plus:

- How sleep keeps you from having "too much memory"

- Why having a “bad memory” can sometimes benefit your mental health

- How to make sure your brain has a balance of memory and forgetting

- How fear memories impact your health & how to keep them at bay

- How meaningful social connections can enhance your memory

Referenced in the episode:

- Small's book, Forgetting: The Benefits of Not Remembering.

- Research from Francis Crick on why sleeping is for forgetting.

- Columbia University Alzheimer's Disease Research Center website.

- Research on the neurological differences betweenchimpanzees and bonobos.

- Small's mbg article on how forgetting can boost creativity.

Don't forget to use the code SLEEP25 for 25% off your first month subscription of mbg's best-selling sleep support+ supplement. Our science-backed formula helps you fall asleep faster, stay asleep longer, and wake up feeling rejuvenated.* To learn more about the supplement Jason swears by, visit mindbodygreen.com/SLEEP25.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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334: Hero foods for anxiety & tricks to build self-esteem | Clinical psychologist Nicole Beurkens, Ph.D., CNS Sep 17, 2021

Nicole Beurkens, Ph.D., CNS: “From a mental health standpoint, movement is critical—when we're too sedentary, that's a problem.”

Beurkens, a clinical psychologist and board-certified nutritionist, joins mbg Co-CEO, Jason Wachob, to discuss her tips to get through this mental health epidemic, plus:

- Hero foods for anxiety at every age

- Why more and more kids are diagnosed with mental health disorders

- How to build self-esteem & deal with uncertainty

- How much sleep you actually need for your mental health

- What to do if your kid is anxious abut going back to school

Referenced in the episode:

- Beurkens' website.

- A study showing 25-50% of people diagnosed with ADHD experience sleep issues.

- A study showing allergies associated with a higher risk of developing psychiatric conditions.

- Data & stats about ADHD in school-aged kids.

- Read Beurkens' parenting articles on mbg.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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333: Is wellness narcissistic? | Rupa Marya, M.D. & Raj Patel, Ph.D. Sep 15, 2021

Rupa Marya, M.D. & Raj Patel, Ph.D.: "Our immunity is completely dependent on supporting the other and getting out of the individualistic mindset."

Marya, an internal medicine physician and activist, and Patel, a political economist and New York Times bestselling author, join mbg co-CEO, Jason Wachob, to discuss how to better your health by prioritizing the health of others, plus:

- How to protect the respiratory system

- Sneaky triggers for inflammation & what to do

- How climate change can affect your immune response

- The link between childhood trauma & telomere length

- Why we can’t heal our bodies without healing the world

Referenced in the episode:

- Marya & Patel's book, Inflamed.

- A study showing the link between exposure to wildfire smoke & COVID-19 outcomes.

- A study on the association between public smoking legislation & a lower risk of hospitalization and death from cardiovascular and respiratory diseases.

- A study on the link between stressful events during childhood & shorter telomeres.

- Deep Medicine Circle.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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332: How to know if your gut issue is something more serious | New York Times bestselling author Danielle Walker Sep 10, 2021

Danielle Walker: “Your disease does not have to rule your life.”

Walker, a New York Times bestselling author, joins mbg co-CEO, Jason Wachob, to discuss the signs your gut discomfort is a more severe issue, plus:

- How to maintain a strict diet & still have fun with food

- The biggest "watch-outs" to avoid if you're gluten-free

- Advice for anyone struggling with an autoimmune disease

- What she wished she knew when she was first diagnosed with ulcerative colitis

- How a specific carbohydrate diet can potentially help your gut

Referenced in the episode:

- Walker's book, Food Saved Me.

- Walker's website, Against All Grain.

- mbg Podcast episode #125, with Jason Karp.

- A study stating ~80% of patients diagnosed with autoimmune diseases are women.

- Our explainer on autoimmune disease.

Our glow from the inside out bundle+ has arrived! This powerhouse duo, cellular beauty+ and beauty & gut collagen+, helps reduce the size of wrinkles and fine lines while enhancing your skin’s hydration, elasticity, and smoothness.* Visit mindbodygreen.com/glow to learn more, and use the code BEAUTYPOD at checkout to save 20% off your first month when you subscribe to the bundle.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

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331: Are electric cars & plant-based meat really the answer? | Acclaimed environmentalist Paul Hawken Sep 08, 2021

Paul Hawken: "We have to move away from fighting, combating, and tackling—all these long words we're using around climate change—to ones about regeneration."

Hawken, an acclaimed environmentalist & bestselling author, joins mbg co-CEO, Jason Wachob, to discuss how to actually help solve the climate crisis, plus:

- What we can learn from the new IPCC Climate Change Report

- Why we should all live in 15-minute cities

- How to talk to others about climate change

- Why plant-based meat does not regenerate the land

- How falling in love with life can help save the Earth

Referenced in the episode:

- Hawken's newest book, Regeneration.

- Hawken's bestselling book, Drawdown.

- Hawken's speech at mbg revitalize 2017.

- New IPCC Climate Change Report.

- Hawken's mbg article on reversing climate change.

Our glow from the inside out bundle+ has arrived! This powerhouse duo, cellular beauty+ and beauty & gut collagen+, help reduce the size of wrinkles and fine lines while enhancing your skin’s hydration, elasticity, and smoothness.* Visit mindbodygreen.com/glow to learn more, and use the code BEAUTYPOD at checkout to save 20% off your first month when you subscribe to the bundle.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

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330: A holistic plastic surgeon’s tips for youthful skin (without plastic surgery!) | Anthony Youn, M.D. Sep 01, 2021

Anthony Youn, M.D.: “The goal of a plastic surgeon should not be to get somebody into the operating room—it should be the opposite of that. How do we keep them out of the operating room and use surgery as a last resort?”

Youn, a holistic board-certified plastic surgeon, joins mbg co-CEO, Jason Wachob, to discuss how to have smooth, youthful skin without surgery, plus:

- The best remedies for thinning hair

- How to support your skin longevity with diet & lifestyle

- Why plastic surgery patients are getting younger and younger

- The cosmetic procedures that are a waste of time and money

- The future of plastic surgery & what to look for in a surgeon

Referenced in the episode:

- Youn's episode on our beauty podcast, Clean Beauty School.

- Youn's articles on mbg.

- Youn's TikTok profile.

- A study showing the death rate from Brazilian butt lift (BBL) surgeries.

- An mbg article on PRP injections.

- A study showing rosemary oil was just as effective as Rogaine for reversing hair loss.

- A study showing the link between a healthy gut & improvement in inflammatory skin disorders.

- Youn's CNN article on eyelid surgery.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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329: Why we’re all so stressed | Positive psychiatrist Samantha Boardman, M.D. Aug 25, 2021

Samantha Boardman, M.D.: “Hobbies are the purest form of love.”

Boardman, a positive psychiatrist, joins mbg co-CEO, Jason Wachob, to discuss her top tips to manage stress, plus:

- What to do if you feel bored in your relationship

- Why you can have daily interactions with others and still feel lonely

- How to feel “less like a tumbleweed” in everyday life

- Why social comparison isn't always a bad thing

- How to actually unlock meaningful conversations

Referenced in the episode:

- Boardman's book, Everyday Vitality.

- A study showing view through a window may influence recovery from surgery.

- A Harvard Business School study showing the answer to workplace burnout is learning a new activity.

- mbg Podcast episode #298, with Dan Buettner.

- Research from Ellen Langer, Ph.D., on mindfulness and marital satisfaction.

- The fruit loop experiment.

- More information about the science behind WOOP goals.

- Jonathan Haidt's op-ed on "The Smartphone Trap."

Enjoy this episode sponsored by smartwater! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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328: Supplement pet peeves & how to glow from the inside-out | mbg director of scientific affairs Ashley Jordan Ferira, Ph.D., R.D. Aug 20, 2021

Ashley Jordan Ferira, Ph.D., R.D.: “Topicals can be helpful, but we want to be supporting the inner cells and what they're trying to do naturally.”

Ferira, mbg's director of scientific affairs, joins mbg co-CEO, Jason Wachob, to discuss her biggest pet peeves when it comes to beauty supplements, plus:

- How much salmon it actually takes to get enough astaxanthin

- Why not all forms of CoQ10 are created equal

- Why you should treat your beauty like your bone density

- Why there's no such thing as vegan collagen

- How to become a smarter beauty shopper

Referenced in the episode:

- Ferira's mbg article on "vegan" collagen.

- mbg Podcast episode #308, with Brittany Henderson, M.D.

- A study on CoQ10 and skin smoothness.*

- Research showing 6 mg of astaxanthin can help support healthy skin function and reduce wrinkles.*

Our glow from the inside out bundle+ has arrived! This powerhouse duo, cellular beauty+ and beauty & gut collagen+, help reduce the size of wrinkles and fine lines while enhancing your skin’s hydration, elasticity, and smoothness.* Visit mindbodygreen.com/glow to learn more, and use the code BEAUTYPOD at checkout to save 20% off your first month when you subscribe to the bundle.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

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327: How to live to 200 | Sergey Young, longevity expert Aug 18, 2021

Sergey Young: “I’m a huge fan of a psychological approach to aging. If you think you’re younger, your body actually works differently.”

Young, a longevity expert and founder of the Longevity Vision Fund, joins mbg co-CEO, Jason Wachob, to discuss lifestyle interventions to help you live a longer and healthier life, plus:

- The most underrated foods & supplements for longevity

- How to "think" yourself younger

- How many steps you actually need in a day

- The 5 longevity buckets you need to follow to live to 200

- The newest and most advanced technology for enhancing longevity

Referenced in the episode:

- Young's book, The Science And Technology Of Growing Young.

- The Longevity Vision Fund.

- A study showing diet & lifestyle could reverse biological age by 3 years.

- Companies testing for early cancer detection, Freenome & Cologuard.

- Matthew Walker, Ph.D.'s Why We Sleep.

- The Centre for Health and Human Performance, founded by Jack Kreindler, M.D.

- Young's infographic for longevity supplements.

Enjoy this episode sponsored by Penguin Random House! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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326: Psychobiotics & the best foods for managing stress | Leading scientists Bonnie J. Kaplan, Ph.D. & Julia J. Rucklidge, Ph.D. Aug 13, 2021

Bonnie J. Kaplan, Ph.D. & Julia J. Rucklidge, Ph.D.: “Our brains are set up to require roughly 30 micronutrients: 15 minerals and 15 vitamins.”

Kaplan and Rucklidge, leading scientists and co-authors of The Better Brain, join mbg co-CEO, Jason Wachob, to discuss how your food affects your stress, plus:

- What we’re still getting wrong about nutrition & brain health

- The best supplements for mental health

- How a vegan diet affects your brain

- The connection between psychobiotics & depression

- How to use food to enhance your emotional resilience

Referenced in the episode:

- Kaplan & Rucklidge's book, The Better Brain.

- Scott Anderson, John Cryan, Ph.D., and Ted Dinan, M.D., Ph.D.'s book, The Psychobiotic Revolution.

- Rucklidge's study of micronutrients to treat stress and anxiety from the Christchurch earthquakes.

- Rucklidge's comprehensive review on psychobiotics.

- Rucklidge's research on ADHD and emotion dysregulation.

- SUN study in Spain on the Mediterranean diet and depression.

Enjoy this episode sponsored by smartwater! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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325: Sperm count is declining & everyone should care | Shanna Swan, Ph.D. Aug 11, 2021

Shanna Swan, Ph.D.: “[Sperm count] is not just about having babies. It's about how healthy you’re going to be as you get older.”

Swan, an environmental and reproductive epidemiologist, joins mbg co-CEO, Jason Wachob, to discuss why sperm count is declining (and what it means for overall health), plus:

- Lifestyle factors that can affect fertility

- The best & worst foods for reproductive health

- How city dwellers can limit exposure to endocrine disruptors

- The connection between environmental chemicals & erectile dysfunction

- How to increase sperm count & enhance fertility

Referenced in the episode:

- Swan's book, Countdown.

- Swan's meta-analysis showing sperm count dropped 59% from 1973 to 2011.

- Swan's podcast episode on The Joe Rogan Experience.

- Environmental Working Group's consumer guides.

- A study showing prenatal exposure to phlathlates associated with decreased penile size.

- Defend Our Health website.

- A study showing male exposure to BPAs at work associated with sexual dysfunction.

- A 2015 study in Denmark showing smoking marijuana more than once a week associated with 29% lower sperm count.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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324: The Delta variant & the future of post-COVID education | parenting expert & economist Emily Oster, Ph.D. Aug 04, 2021

Emily Oster, Ph.D.: “We're going to see schools not just try to make people be nice to each other on the playground, but actually try to teach them tools for how they can work through conflict and develop empathy.”

Oster, a parenting expert and economics professor at Brown University, joins mbg co-CEO, Jason Wachob, to discuss thought-provoking data points around the future of post-COVID education, plus:

- How she became an authority figure on the school-reopening debate

- How family meals may have affected your food preferences

- How parents can combat decision fatigue

- How to get kids to actually eat healthy

- How to help raise your kid's self-esteem

- The latest on what she's seeing with the Delta variant

Referenced in the episode:

- Oster's newest book, The Family Firm.

- Oster's previous titles, Cribsheetand Expecting Better.

- mbg Podcast episode #187, with Ethan Weiss, M.D.

- Oster's Atlantic article, "Schools Aren't Super-Spreaders."

- Dean of Public Health at Brown University, Ashish Jha, M.D., MPH.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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323: Sneaky signs of tick-borne illnesses & toxic mold | Kenneth Bock, M.D. Jul 28, 2021

Kenneth Bock, M.D.: “The two major nutrients for the immune system are love and laughter.”

Bock, an integrative medicine physician, joins mbg co-CEO, Jason Wachob, to discuss how to tell if you're dealing with a tick-borne illness or mold in the home, plus:

- How to optimize your gut-brain-immune axis

- The best supplements for kids

- How to avoid inflammation at all costs

- Why you should focus on your "immune kettle"

- Why you should laugh more to strengthen immunity

Referenced in the episode:

- Bock's newest book, Brain Inflamed.

- Bock's previous book, The Road To Immunity.

- Mold remediation company, All American Restoration.

- Mold expert Michael Rubino's book, The Mold Medic.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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322: What we're still getting wrong about self-love | pioneering self-compassion researcher, Kristin Neff, Ph.D. Jul 23, 2021

Kristin Neff, Ph.D.: “When you treat yourself with kindness, warmth, and support, you don't get so overwhelmed by pain.”

Neff, a pioneering self-compassion researcher, joins mbg co-CEO, Jason Wachob, to discuss how to actually treat yourself with kindness, plus:

- How to honor your anger

- How to assess your self-compassion

- Common misconceptions about self-care

- How practicing self-compassion can alleviate anxiety

- How to use social media without spiraling towards self-criticism

Referenced in the episode:

- Neff's newest book, Fierce Self-Compassion.

- Neff's 2003 research defining and measuring self-compassion.

- Neff's TED Talk on The Space Between Self-Esteem and Self-Compassion.

- Neff's research on gender differences in self-compassion.

- Neff's self-compassion scale.

- Neff's Mindful Self-Compassion program.

- Virtual reality study for teaching self-compassion.

- Neff's study on self-compassion vs. the Rosenberg self-esteem measure and narcissism.

Enjoy this episode sponsored by smartwater! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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321: How to attract the right people | Spiritual icon & New York Times bestselling author Gary Zukav Jul 21, 2021

Gary Zukav: “The opposite of love is not hate. It’s fear.”

Zukav, a spiritual icon and New York Times bestselling author of The Seat Of The Soul, joins mbg co-CEO, Jason Wachob, to discuss why we've got the law of attraction all wrong, plus:

- How to tap into emotional awareness

- How to align your personality with your soul

- How to live with multisensory perception & why it's important

- How to actually start loving yourself

- How to know if you're on the right path in life

Referenced in the episode:

- Zukav's book, The Seat Of The Soul.

- Zukav's book, Dancing Wu Li Masters: An Overview of the New Physics.

- Zukav's newest book, Universal Human.

- Zukav's Journey to the Soul event and website for future events.

- Zukav's free authentic power guidelines.

- Jason's interview on Lewis Howes' podcast, The School of Greatness.

Enjoy this episode sponsored by Penguin Random House! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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320: Everything you need to know about lifelong love | the world’s leading relationship experts John Gottman, Ph.D. & Julie Gottman, Ph.D. Jul 14, 2021

John Gottman, Ph.D., & Julie Gottman, Ph.D.: “This last year has been like a laboratory watching what happens to relationships.”

The Gottmans, arguably the world’s leading relationship experts and founders of the Gottman Institute, join mbg co-CEO, Jason Wachob, to discuss how to have a happy relationship that lasts, plus:

- Why you should take a 20 minute break during conflict

- How to have a stellar sex life

- How to create a "love map" & why you should

- How relationships have changed since COVID

- Why you should ask your partner open-ended questions

Referenced in the episode:

- The Gottman Institute.

- Malcolm Gladwell's Blink.

- John's research on predicting martial happiness in newlyweds.

- Learn more about the Gottman's research on marriage and couples.

- Gottman Card Decks App offering questions, statements, and ideas for improving your relationship.

- Gottman Referral Network to find a Gottman Method trained therapist in your area.

- Videos and exercises to learn the foundations of Gottman principles.

- The Gottan's Loving Out Loud video series to take your relationship off autopilot.

- Gottman's Love Notes Newsletter.

- Julie's op-ed on how bad relationships suffered during lockdown.

Our new and improved beauty & gut collagen+ is back in stock! With 17.7 grams of types I and III grass-fed collagen combined with seven other powerhouse ingredients, our one of a kind powder supports glowing skin, strong hair and nails, and a healthy gut.* To get 25% off your first month subscription, don't forget to use the code COLLAGENJASON at checkout.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.

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319: The ultimate keto podcast | Dom D'Agostino, Ph.D. Jul 07, 2021

Dom D'Agostino, Ph.D.: “I actually eat more plants on a ketogenic diet than I did growing up eating a high-carb diet.”

D'Agostino, the world's leading expert on all things keto, joins mbg co-CEO, Jason Wachob, to discuss how to grocery shop on a keto diet, plus:

- How to tell if keto is actually right for you

- Why you should go on walks after dinner

- The best keto-friendly treats to make at home

- How going keto affects your gut microbiome

- The most common misconceptions about keto

Referenced in the episode:

- A meta-analysis showing about 65 million people worldwide have a seizure disorder.

- D'Agostino's website, ketonutrition.org.

- Yummi Foods baking mix.

- Perfect Keto bars.

- HVMN Keto Food Bars.

- FBOMB Real Food Snack Bars.

- Primal Kitchen healthy oils.

- D'Agostino's blog post on the plant-based approach to keto.

- Overview of D'Agostino's Navy SEAL divers research.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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318: How to grow your own food & the power of superweeds | Daphne Miller, M.D. Jun 30, 2021

Daphne Miller, M.D.: “We should stop embracing the idea of superfoods, things that are going to magically keep us healthy.”

Miller, a family physician and science journalist, joins mbg co-CEO, to discuss the easiest foods to grow yourself that pack in nutrients, plus:

- How to create a pocket garden

- How to know if your soil is good or bad

- The best superweeds to add to your diet

- How to get the most nutrient bang for your buck

- The most common eco-conscious errors shoppers make

Referenced in the episode:

- Miller's book, The Jungle Effect.

- Rural and agriculture writer Sarah Mock's book, Farm (And Other F Words).

- Ron Finley's TEDTalk on guerrilla gardening.

- Gaia's Garden, a book on small-scale perennial gardening.

- A study showing how edible wild plants could grow in contaminated soil.

Enjoy this episode sponsored by Cotton! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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317: How to actually tell if you’re breathing right | Patrick McKeown, breathing expert Jun 23, 2021

Patrick McKeown: “Breathing is deeper than what's just being taught.”

McKeown, a breathing expert and bestselling author, joins mbg co-CEO, Jason Wachob, to discuss how to tell if you're breathing right & how to strengthen your breath, plus:

- How your breath can affect your hormones

- How to increase HRV & why it matters

- The link between breath & sleep quality

- How men & women breathe differently

- The weird reason you may have cold hands & feet

Referenced in the episode:

- McKeown's book, The Breathing Cure.

- mbg Podcast episode #245, with James Nestor.

- McKeown's free breathing program for children.

- A study by Karen Bonuck, Ph.D., about sleep disordered breathing & special needs education.

- A study showing nasal breathing's effects on pediatric sleep disorder and craniofacial growth.

- McKeown's Myotape.

- Study by Kyle Kiesel, P.T., Ph.D., about breath hold time & dysfunctional breathing.

- WHOOP data about respiratory rate and COVID-19.

- Information about the Buteyko Breathing Method.

Don't forget to use the code PROBIOTICPOD at checkout to save 25% off your first month subscription of mbg's probiotic+. It's the only blend in the world with our unique combination of four strains to beat bloating, aid digestion, and reset your gut.* To learn more about the supplement Jason swears by, visit mindbodygreen.com/probioticpod.

Enjoy this episode sponsored by Penguin Random House! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.

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316: Your fruits & veggies are not as healthy as they could be | Emeran Mayer, M.D., Ph.D. Jun 16, 2021

Emeran Mayer, M.D., Ph.D.: “[The gut is] essentially our own pharmacy—the manufacturing site for a lot of molecules that are good for us.”

Mayer, a gastroenterologist and neuroscientist, joins mbg co-CEO, Jason Wachob, to discuss how to make sure your fruits and veggies have the most antioxidants, plus:

- The best polyphenol-rich foods to add to your plate

- How to strengthen your gut-immune connection

- The link between soil health & gut health

- What to look for in a high-quality probiotic

- Why you shouldn't restrict carbs when fasting

Referenced in the episode:

- Mayer's book, The Gut-Immune Connection.

- Patagonia Provision's Regenerative Organic Agriculture program.

- An article explaining how soil health can affect nutrition quality of vegetables.

Don't forget to use the code PROBIOTICPOD at checkout to save 25% off your first month subscription of mbg's probiotic+. It's the only blend in the world with our unique combination of four strains to beat bloating, aid digestion, and reset your gut.* To learn more about the supplement Jason swears by, visit mindbodygreen.com/probioticpod.

Enjoy this episode sponsored by Penguin Random House! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.

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315: Nutrition myths, immune resilience & how to interact with germs again | Ashley Jordan Ferira, Ph.D. RDN Jun 09, 2021

Ashley Jordan Ferira, Ph.D., RDN: “If your immune system doesn't have the daily tools it needs, it won't be ready for offenders—whatever form they may be.”

Ferira, mbg's Director of Scientific Affairs, joins mbg co-CEO, Jason Wachob, to discuss how to have an immune system that's ready for anything, plus:

- What happens when we interact with germs after a year of sanitization

- How to set your immune system up for success

- How to tell if your immune system is strong (besides getting sick)

- The best targeted bioactives for immunity

- The truth about elderberry & vitamin D

Referenced in the episode:

- A global survey that found over 95% of Americans do not get two servings of oily fish.

- A 2020 review that found beta-glucans can help train and strengthen the innate defense functions of key immune cells.

- An article explaining the relationship between vitamin D levels and the risk of COVID-19.

- mbg Podcast episode #279, with Deanna Minich, Ph.D.

Don't forget to use the code IMMUNITYPOD to save 25% off your first month of our newest supplement here at mindbodygreen, immune support+! The supplement delivers five targeted bioactives to strengthen our body’s natural defenses every day of the week.* Our immune system doesn’t take a day off. Why should we? Head to mindbodygreen.com/immunitypod to learn more.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.

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314: The best foods for hormone health in your 20s, 30s, 40s & beyond | Aviva Romm, M.D. Jun 04, 2021

Aviva Romm, M.D.: “We should be listening to what [our hormones] are saying instead of blaming them when things go wrong.”

Romm, an internal medicine and board-certified family physician and midwife, joins mbg co-CEO, Jason Wachob, to discuss how to approach hormone health by decade, plus:

- Why you should have phytoestrogens on your radar

- How to grocery shop for hormone health

- Why you should pay attention to your estrobolome

- The strange link between melatonin and weight gain

- Signs your hormones are imbalanced & what to do

Referenced in the episode:

- Romm's new book, Hormone Intelligence.

- mbg Podcast episode #206, with Romm.

- mbg Podcast episode #12, with Romm.

- Colleen's personal story about having a pulmonary embolism.

- A study demonstrating a link between hormonal contraception and depression.

- An mbg article by Steven Gundry, M.D., about foods high in lectins.

- mbg Podcast episode #298, with Dan Buettner.

Don't forget to use the code IMMUNITYPOD to save 25% off your first month of our newest supplement here at mindbodygreen, immune support+! The supplement delivers five targeted bioactives to strengthen our body’s natural defenses every day of the week.* Our immune system doesn’t take a day off. Why should we? Head to mindbodygreen.com/immunitypod to learn more.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.

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313: What science still gets wrong about longevity | Robb Wolf, biochemist & New York Times bestselling author Jun 02, 2021

Robb Wolf: “A huge swath of what we consume has been engineered to bypass the normal neuroregulation of appetite we have in our brain.”

Wolf, a New York Times bestselling author and former biochemist, joins mbg co-CEO, Jason Wachob, to discuss what really matters when it comes to longevity, plus:

- What we're still getting wrong about weight loss

- How much sodium you really need

- Why you should focus on muscle mass as you age

- How the human body temperature has changed & what it means

- How much protein you should eat for longevity

Referenced in the episode:

- A study showing calorie restriction does not enhance longevity in all species.

- A study showing that people who get adequate sun versus inadequate sun is as significant as a smoker versus a non-smoker

- LMNT website.

- Wolf's website.

Don't forget to use the code IMMUNITYPOD to save 25% off your first month of our newest supplement here at mindbodygreen, immune support+! The supplement delivers five targeted bioactives to strengthen our body’s natural defenses every day of the week.* Our immune system doesn’t take a day off. Why should we? Head to mindbodygreen.com/immunitypod to learn more.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.

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312: The worst hidden gut health offenders | Carol Ireton-Jones, Ph.D. RDN May 28, 2021

Carol Ireton-Jones, Ph.D., RDN: “[The gut] is as good as what it gets, and that really starts with what we eat.”

Ireton-Jones, a medical nutrition therapy specialist, joins mbg co-CEO, Jason Wachob, to discuss the common, yet underrated, factors for gut issues, plus:

- How to be vegan & gluten-free on a low FODMAP diet

- The best pantry staples for gut health

- How to know if your symptoms are IBS

- Why you should eat at least five fruits & vegetables per day

- How to make red meat part of a gut-healthy diet

Referenced in the episode:

- The Ireton-Jones Equations.

- Statistics for IBS, showing it affects 10-15% of the worldwide population.

- An article explaining everything you need to know about the low-FODMAP diet.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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311: How to find inspiration & cultivate purpose | Light Watkins, meditation teacher & bestselling author May 26, 2021

Light Watkins: “Don't worry about trying to find what you think your calling is. Just do what you feel naturally curious about, and your path will find you.”

Watkins, a meditation teacher and bestselling author, joins mbg co-CEO, Jason Wachob, to discuss how to find inspiration in your everyday life, plus:

- How to listen to your inner GPS

- How to reframe your fear to overcome it

- What "follow your heart" really means & how to do it

- Why "showing up" is the key to success

- How to know if you're on the right path

Referenced in the episode:

- Watkins' book, Knowing Where To Look.

- Watkins' podcast, At The End Of The Tunnel.

- mbg Podcast episode #228, with Watkins.

- mbg Podcast episode #203, with Watkins.

- mbg Podcast episode #43, with Watkins.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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310: Sneaky things affecting your brain health | Kristen Willeumier, Ph.D. May 21, 2021

Kristen Willeumier, Ph.D.: “The more reading you're doing as you age will still keep your brain sharp. You're going to continue to learn.”

Willeumier, neuroscientist and author of Biohack Your Brain, joins mbg co-CEO, Jason Wachob, to discuss the underrated things affecting your brain health & what to do about it, plus:

- How to game-ify your life for a better brain

- What you can do while you’re young to get ahead of cognitive decline

- Why hydration is crucial for your brain

- How many minutes you actually need to read for better brain health

- The strange reason spending time in nature soothes us so much

Referenced in the episode:

- Willeumier's book, Biohack Your Brain.

- Willeumier's research on the impact of professional football on long-term brain function.

- A 2015 study showing the MIND diet associated with reduced neurodegenerative decline.

- Willeumier's research on the similarities in football players' brains compared to the general population.

- mbg Podcast episode #298, with Dan Buettner.

- Brain HQ website.

- Kate Fagan's book, What Made Maddy Run.

Our bestselling gut health supplement is back in stock! Make sure to use the code PROBIOTICPOD at checkout to save 25% off your first month subscription. It's the only blend in the world with our unique combination of four strains to help beat bloating, aid digestion, and reset your gut.* To learn more about the supplement Jason swears by, visit mindbodygreen.com/probioticpod.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.

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309: The holistic approach that helped this MD lose 90 pounds | Eudene Harry, M.D. May 19, 2021

Eudene Harry, M.D.: “[Science and spirituality] are not separate—all of it intertwines to make us who we are.”

Harry, an emergency and integrative medicine physician, joins mbg co-CEO, Jason Wachob, to discuss how focusing on her mental, emotional & spiritual health helped her lose 90 pounds, plus:

*Her nonnegotiables for managing stress, even on busy days*

*How she realized she was unwell & what got her back on track*

*Why lack of social connection is a risk factor for longevity*

*How her perspective on movement has changed since the pandemic*

*Why cultivating purpose is especially important as you age*

Referenced in the episode:

- A study showing the link between sense of purpose and longevity.

- A study showing social relationships can affect health behaviors, physical health, and mortality risk.

- A study showing stress management associated with lower tau protein in the brain.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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308: The best & worst foods for thyroid health | Brittany Henderson, M.D. May 14, 2021

Brittany Henderson, M.D.: “Genetics is part of [thyroid dysfunction], but the biggest thing that trumps everything is lifestyle.”

Henderson, a board-certified endocrinologist, joins mbg co-CEO, Jason Wachob, to discuss what to eat (and avoid) for optimal thyroid health, plus:

- Why women are disproportionally affected by thyroid disease

- Why you should eat only two Brazil nuts per day

- The sneaky signs you may be dealing with thyroid dysfunction

- Which labs to ask your doctor for to measure thyroid function

- What you need to know before having your thyroid removed

Referenced in the episode:

- Statistics showing an estimated 20 million Americans have some form of thyroid disease.

- Henderson's book, What You Must Know About Hashimoto's Disease.

Don't forget to use the code SLEEP25 for 25% off your first month subscription of mbg's best-selling sleep support+ supplement. Our science-backed formula helps you fall asleep faster, stay asleep longer, and wake up feeling rejuvenated.* It has become a non-negotiable for Jason, as he takes it every single night. To learn more about the supplement he swears by, visit mindbodygreen.com/SLEEP25.

mbg Podcast listeners can also use the code SUSTAINABILITY for 15% off Davines hair care products at us.davines.com/mbg.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.

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307: What we’re getting wrong about metabolic health & weight | Robert Lustig, M.D. May 12, 2021

Robert Lustig, M.D.: “The fat in the organs, the fat in the liver, the fat in the muscles that you can't measure by standing on a scale—it's the fat you can't see that makes all the difference.”

Lustig, a pediatric neuroendocrinologist and New York Times bestselling author, joins mbg co-CEO, Jason Wachob, to discuss how to actually know if you're metabolically healthy, plus:

- What you need to know about nutrition labels

- Why obesity is a red herring when it comes to metabolic health

- The truth about alternative flours

- Why treating chronic diseases is not “draggable” but “foodable”

- Why you should always protect the liver & feed the gut

Referenced in the episode:

- Lustig's book, Metabolical.

- Christopher Newgard, Ph.D.'s research on branched-chain amino acids and insulin resistance.

Our bestselling gut health supplement is back in stock! Make sure to use the code PROBIOTICPOD at checkout to save 25% off your first month subscription. It's the only blend in the world with our unique combination of four strains to beat bloating, aid digestion, and reset your gut.* To learn more about the supplement Jason swears by, visit mindbodygreen.com/probioticpod.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.

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306: How to be a winner | Annika Sörenstam, all-time greatest professional female golfer May 07, 2021

Annika Sörenstam: “I don't mind putting in the hard work to get something done. I don’t mind getting my hands dirty or breaking a nail to do something—that's what it takes.”

Sörenstam, one of the best golfers in the history of the Ladies Professional Golf Association (LPGA), joins mbg co-CEO, Jason Wachob, to discuss how to create success that truly lasts, plus:

*The best mental health practices to stay motivated & focused*

*How golf can teach you some of the greatest life lessons*

*How to actually reach your full potential*

*How to visualize success with all of your five senses*

*How to become more mentally tough*

Referenced in the episode:

- The ANNIKA Foundation.

- Sörenstam's bio & stats on the LGPA website.

Sign up and learn more about the mindbodygreen x Lexus Retreats in Motion here!

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305: Why we’re all not thinking clearly | Julia Galef, rationality expert May 05, 2021

Julia Galef: "An important part of self-awareness is paying attention to your track record. How do you actually behave?”

Galef, a rationality expert and author, joins mbg co-CEO, Jason Wachob, to discuss why you think you're right all the time, plus:

- How to actually overcome your own bias

- Why you shouldn't let your passion become your identity

- How to become more intellectually honest

- How to be influential without being overconfident

- How to become comfortable with failure & why you should

Referenced in the episode:

- Galef's book, The Scout Mindset.

- IFLScience Facebook group.

- Research showing patients respond better when doctors imply uncertainty.

- Twitter study showing exposure to opposing views increases polarization.

- Galef's TED Talk on why you think you're right, even when you're wrong.

- Galef's podcast, Rationally Speaking.

Our bestselling gut health supplement is back in stock! Make sure to use the code PROBIOTICPOD at checkout to save 25% off your first month subscription. It's the only blend in the world with our unique combination of four strains to beat bloating, aid digestion, and reset your gut.* To learn more about the supplement Jason swears by, visit mindbodygreen.com/probioticpod.

mbg Podcast listeners can also receive $20 off your first COVID-19 test by entering code MBG20 when visiting samedayhealth.com.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.

Learn more about your ad choices. Visit megaphone.fm/adchoices

304: The sneaky issues affecting your sleep | Frank Lipman, M.D. Apr 30, 2021

Frank Lipman, M.D.: “This constant stream of light coming in is one of the biggest, if not the biggest, reason why so many people have a sleep problem.”

Lipman, a functional medicine doctor, joins mbg co-CEO, Jason Wachob, to discuss how to set yourself up for sleep success, plus:

- How to know if you have a sleep rhythm issue

- The link between sleep & cardiovascular health

- The surprising way melatonin can mess with your hormones

- How to figure out what's hindering you from a good night's rest

- Why you should exercise in the morning for better sleep

Referenced in the episode:

- Lipman's book, Better Sleep, Better You.

- mbg Podcast episode #255, episode #159, episode #131, episode #49, & episode #20, with Lipman.

- Study showing 70% of American adults report insufficient sleep.

Don't forget to use the code SLEEP25 for 25% off your first month subscription of mbg's best-selling sleep support+ supplement. Our science-backed formula helps you fall asleep faster, stay asleep longer, and wake up feeling rejuvenated.* It has become a non-negotiable for Jason, as he takes it every single night. To learn more about the supplement he swears by, visit mindbodygreen.com/SLEEP25.

mbg Podcast listeners can also receive $20 off your first COVID-19 test by entering code MBG20 when visiting samedayhealth.com.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.

Learn more about your ad choices. Visit megaphone.fm/adchoices

303: How to use music & nature to calm your anxiety | Lalah Delia, spiritual teacher & bestselling author Apr 28, 2021

Lalah Delia: “The storms will come; the mountain may show up on the way; you may have to go through the wilderness; and you may find yourself at the ocean. Wherever you find yourself, know that there is a way you can tap into your higher vibrations.”

Delia, a spiritual teacher & bestselling author, joins mbg co-CEO, Jason Wachob, to discuss how to use "metaphorical terrains" to help calm anxiety, plus:

*How to actually tap into your higher self*

*How to transform moments into self-care when you’re just too busy*

*How to become more compassionate with yourself*

*The best music for soothing your soul*

*How to identify the people who enhance your energy (& vice versa)*

Referenced in the episode:

- Delia's book, Vibrate Higher Daily.

- Delia's online classes.

- Delia's "energy cleanse" playlist on Spotify.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

Learn more about your ad choices. Visit megaphone.fm/adchoices

302: We’re talking about climate change wrong | Jonathan Safran Foer, bestselling author & environmental activist Apr 23, 2021

Jonathan Safran Foer: “We cannot save the planet with micro-changes. We cannot save the planet without micro changes.”

Foer, a bestselling author and environmental activist, joins mbg co-CEO, Jason Wachob, to discuss actionable ways to support the longevity of the planet, plus:

*How to talk to someone about climate change without lecturing*

*How to stay motivated in your efforts without falling off-course*

*How to transform feeling into action when it comes to climate change*

*How to actually influence people and change their minds*

*How to have a productive conversation with people who disagree with you*

Referenced in the episode:

- Foer's latest book, We Are The Weather.

- Analysis of the relationship between animal agriculture and the environment.

- Poll with 96% of Americans saying animals deserve at least some protection from harm and exploitation.

Enjoy this episode, sponsored by Lexus! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

Learn more about your ad choices. Visit megaphone.fm/adchoices

301: The science of past life memories | Jim Tucker, M.D., director of the UVA Division of Perceptual Studies Apr 21, 2021

Jim Tucker, M.D.: “Consciousness is the core of reality that the physical world grows out of, not the other way around.”

Tucker—the Director of the UVA Division of Perceptual Studies—joins mbg co-CEO, Jason Wachob, to discuss everything you need to know about past life memories, plus:

- How to tell if a child has a wild imagination or a past life memory

- What past life memories can tell us about what happens after death

- Why only some of us remember past lives

- The most common patterns between children who have past lives

- How to talk to your child about a past life memory

Referenced in the episode:

- UVA Division of Perceptual Studies website.

- Tucker's newest book, Before: Children's Memories of Previous Lives.

- Netflix docuseries, Surviving Death, featuring Tucker.

- mbg Podcast episode #287, with Bruce Greyson, M.D.

- Ian Stevenson, M.D.'s statement about hypnotic regression to previous lives.

- Tucker's paper on gender nonconformity and children's past life memories.

- Tucker's advice to parents of children who recall past life memories.

Our bestselling gut health supplement is back in stock! Make sure to use the code PROBIOTICPOD at checkout to save 25% off your first month subscription. It's the only blend in the world with our unique combination of four strains to beat bloating, aid digestion, and reset your gut.* To learn more about the supplement Jason swears by, visit mindbodygreen.com/probioticpod.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.

Learn more about your ad choices. Visit megaphone.fm/adchoices

300: Best & worst wellness trends, low-glycemic foods, and more | Episode #300 AMA with Jason! Apr 16, 2021

Today marks the 300th episode of the mbg podcast! What a journey it’s been since our launch on June 12, 2017. We’ve had an incredible array of guests on the show—including top doctors, researchers, athletes, and actors—and we've discussed some pretty mind-blowing science, helpful tips and tricks, and, of course, the latest trends in well-being.

Join mbg co-CEO, Jason Wachob, as he answers all your questions about what it's like to host a podcast, the conversations he's had over the last four years, and the well-being space writ large. Some highlights include:

*The wellness trends he thinks are overrated*

*Top 3 lessons he's learned while recording the podcast*

*What it was like talking to John Legend*

*Blood tests and genetic testing recommendations*

*How to make sense of conflicting information*

Referenced in the episode:

- mbg Podcast episode #268, with Matthew McConaughe‪y‬.

- mbg Podcast episode #78, with John Legend.

- mbg's beauty podcast, Clean Beauty School.

- mbg Podcast episode #291, episode #135, episode #108 & episode #44, with Steven Gundry, M.D.

- Our probiotic+ supplement.

- mbg Podcast episode #255, episode #159, episode #49 & episode #20, with Frank Lipman, M.D.

- mbg Podcast episode #245, with James Nestor.

- mbg Podcast episode #184, with Gwen Dittmar.

- mbg Podcast episode #280, with Tanya Bentley, Ph.D.

- mbg Podcast episode #238, with Brian Mackenzie.

- Our sleep support+ supplement.

- mbg Podcast episode #229 & episode #21, with Kelly LeVeque.

- 3x4 Genetics website.

- Quest Diagnostics website.

- mbg article on what tests to ask for at an annual physical & which are covered by insurance.

We at mbg are truly grateful for all of you—for tuning in, for sharing on social media, for your reviews and thoughtful comments, and for the questions you submitted for this very podcast. Enjoy this episode, and here's to another 300! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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299: Huge news that will transform your skin from the inside & out! | Alexandra Engler, mbg Beauty Director Apr 14, 2021

Big news: We’re launching a beauty podcast, hosted by mbg’s own beauty director, Alexandra Engler. We believe the conversation about the intersection of beauty and wellbeing is more important than ever. As Engler says: “Whether it be mental health, your body, skin, any number of things, beauty is real life. Your skin is you. It's important that we talk about it in this way."

Engler joins mbg co-CEO, Jason Wachob, to discuss what you can expect from our brand new beauty podcast, Clean Beauty School, plus:

*How we define "clean beauty" at mindbodygreen*

*How to decode your skin care labels*

*How your skin reflects your internal health*

*Why you should treat your skin care routine like an elimination diet*

*Why perfectionism is never the goal*

Referenced in the episode:

- Our new Clean Beauty School podcast.

- Study showing barrier repair moisturizers reduced pro-inflammatory cytokines in the blood.

- Ingredients to look out for on labels:

Cyclic silicones:

Cyclotetrasiloxane (D4)
Cyclopentasiloxane (D5)
Cyclohexasiloxane (D6)
Cyclomethicone

Formaldehyde releasers:

Bronopol
DMDM hydantoin
Diazolidinyl urea
Imidazolidinyl urea
Quaternium-15

PEGs, or polyethylene glycol:

Polyethylene glycol
Propylene glycol (PG)
Butylene glycol (BG)
*Fine when plant-based

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

Learn more about your ad choices. Visit megaphone.fm/adchoices

298: The secrets to a long, healthy life | Dan Buettner, Blue Zones founder Apr 07, 2021

Dan Buettner: “If you want to live a long time, you want to think about shaping your surroundings.”

Buettner—a longevity expert, New York Times bestselling author, and founder of Blue Zones—joins mbg co-CEO, Jason Wachob, to discuss the nonnegotiables for a long and healthy life, plus:

*How to pack more movement into your everyday*

*Why you should keep your shoes by the door*

*How to actually find your purpose*

*Why kids who live with their grandparents do better in school*

*How much coffee you should drink to reap the benefits without feeling jittery*

Referenced in the episode:

- Blue Zones website.

- Buettner's Blue Zones books.

- Study showing the link between volunteering and mental well-being.

- mbg Podcast episode #157, with Buettner.

- mbg Podcast episode #34, with Buettner.

- Buettner's TED Talk on how to live to be 100+.

- Blue Zones true vitality test.

- Blue Zones life challenge.

- Buettner's National Geographic article on the world's healthiest foods.

Sign up and learn more about the mindbodygreen x Lexus Retreats in Motion here!

Enjoy this episode, sponsored by Lexus! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

Learn more about your ad choices. Visit megaphone.fm/adchoices

297: COVID, T-cells & vascular health: What you need to know today | William Li, M.D. Apr 02, 2021

William Li, M.D.: “We can now begin to test people who didn't have access to COVID testing earlier on to see if the photograph of the coronavirus is there, and that nails whether or not you've been infected.”

Li, an internationally renowned physician and vascular biologist, joins mbg co-CEO, Jason Wachob, to discuss how to really know if you've ever had COVID, plus:

*The link between COVID and vascular health*

*How to eat your way to better blood flow*

*What we know about COVID long-haul symptoms today*

*Why T-cell tests may be more accurate than antibody tests*

*How to self-assess your circulation & enhance it*

Referenced in the episode:

- The Angiogenesis Foundation website.

- Li's book, Eat To Beat Disease.

- Study from Germany showing 70% of people recovered from COVID have evidence for long-term heart damage.

- Study showing soy food consumption associated with decreased risk of death in breast cancer survivors.

- Small study showing those who were vaccinated had improvement in more long COVID symptoms.

- T-cell test designed by Adaptive Biotechnologies, T-detect.

- Li's Eat To Beat Disease Course with code mindbodygreen for a discount.

Don't forget to submit your questions for our special 300th episode of the mindbodygreen podcast. We want to hear from our smart, curious, passionate listeners: Visit mindbodygreen.com/300 to contribute to this special interview and be entered into a giveaway of one of our MBG classes.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

Learn more about your ad choices. Visit megaphone.fm/adchoices

296: How to make your veggies taste amazing | Dan Barber, award-winning chef Mar 31, 2021

Dan Barber: “You can't get truly jaw-dropping, delicious flavor unless it's from good, biologically active soil."

Barber, an award-winning chef and co-owner of Blue Hill and Blue Hill at Stone Barns, joins mbg co-CEO, Jason Wachob, to discuss the link between nutrition and flavor, plus:

*How to eat local if you don’t have access to farmer’s markets*

*How to eat meat sustainably*

*Why delicious flavor starts at the soil*

*Why regenerative agriculture is not enough*

*What we can do to make healthy, organic food more accessible*

Referenced in the episode:

- Barber's restaurant, Blue Hill Farm.

- Barber's seed company, Row 7.

- Barber's book, The Third Plate.

- Study showing obesity, diabetes, and high blood pressure associated with a higher risk of death from COVID-19.

Sign up and learn more about the mindbodygreen x Lexus Retreats in Motion here!

Enjoy this episode, sponsored by Lexus! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

Learn more about your ad choices. Visit megaphone.fm/adchoices

295: Energy vampires, micro-gestures & how to feed someone’s soul | LaRayia Gaston, founder of Lunch On Me Mar 26, 2021

LaRayia Gaston: "I’m not changing the world as a whole. I'm changing my corner of it.”

Gaston—an activist and founder of the nonprofit, Lunch On Me—joins mbg co-CEO, Jason Wachob, to discuss how to feed someone's soul & why it's important, plus:

- How to move past anger and into love when you're upset

- How to own your own energy & deal with energy vampires

- How you can help homeless individuals with simple micro-gestures

- How small acts of kindness can help restore humanity

- Why you shouldn't underestimate the power of a smile

Referenced in the episode:

- Gaston's book, Love Without Reason.

- mbg's documentary on fighting homelessness & hunger, featuring Gaston.

- Gaston's discussion on homelessness and love at mbg revitalize 2018.

- mbg Podcast episode #230, with Gaston.

- mbg Podcast episode #98, with Gaston.

- Lunch On Me website & how to donate.

Don't forget to use the code SLEEP25 for 25% off your first month subscription of mbg's best-selling sleep support+ supplement. Our science-backed formula helps you fall asleep faster, stay asleep longer, and wake up feeling rejuvenated.* It has become a non-negotiable for Jason, as he takes it every single night. To learn more about the supplement he swears by, visit mindbodygreen.com/SLEEP25.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.

Learn more about your ad choices. Visit megaphone.fm/adchoices

294: The new science of dealing with anxiety | Jud Brewer, M.D., Ph.D. Mar 24, 2021

Jud Brewer, M.D., Ph.D.: “Some people can benefit from medications, but everybody benefits from understanding how their mind works.”

Brewer, an addiction psychiatrist and neuroscientist, joins mbg co-CEO, Jason Wachob, to discuss what the new research says about treating anxiety, plus:

- How to keep up with the news without sacrificing mental health

- How to help a loved one struggling with anxiety without feeling overwhelmed

- Why you should treat anxiety like a habit

- The link between anxiety and anger & why it matters

- How to tell if you're addicted to being healthy

Referenced in the episode:

- Brewer's book, Unwinding Anxiety.

- mbg Podcast episode #197, with Brewer.

- Study showing 1 in 5 people who had COVID were diagnosed with a mental health disorder.

- Brewer's Five Finger Breathing practice.

- Brewer's online habit mapper.

- Amid our huge mental health epidemic, it's important to know you’re never alone. If you or someone you know are struggling and need support, you can always call the National Suicide Prevention Lifeline at 800-273-8255 or visit suicidepreventionlifeline.org.

Don't forget to use the code SLEEP25 for 25% off your first month subscription of mbg's best-selling sleep support+ supplement. Our science-backed formula helps you fall asleep faster, stay asleep longer, and wake up feeling rejuvenated.* It has become a non-negotiable for Jason, as he takes it every single night. To learn more about the supplement he swears by, visit mindbodygreen.com/SLEEP25.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.

Learn more about your ad choices. Visit megaphone.fm/adchoices

293: How to feel younger & more energetic | Mark Sisson, founder of Primal Kitchen Mar 19, 2021

Mark Sisson: “At the end of the day, all that matters is how do you look, feel, and perform—most importantly how you feel.”

Sisson, a New York Times bestselling author and founder of Primal Kitchen, joins mbg co-CEO, Jason Wachob, to discuss how to feel your best as you age, plus:

*How to actually eat intuitively*

*Why you should center your workouts around play*

*Why you should practice intermittent eating*

*How to minimize the adverse effects of alcohol*

*Why walking is the most effective form of exercise*

Referenced in the episode:

- Sisson's book, Two Meals A Day.

- Primal Kitchen website.

- Sisson's website, Mark's Daily Apple.

- Study showing effects of prolonged isolation equivalent to smoking 15 cigarettes a day.

Don't forget to use the code SISSON300 to receive $300 off of our functional nutrition coaching program, where you'll have access to 19 of the world's top doctors and experts and over 30 hours of instruction. Not only will you have a solid foundation in all things nutrition, but you'll learn industry skills to brand, market, and expand your own wellness business. To learn more, visit mindbodygreen.com/coaching.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

Learn more about your ad choices. Visit megaphone.fm/adchoices

292: Chronic inflammation & toxic mold | Madiha Saeed, M.D. Mar 17, 2021

Madiha Saeed, M.D.: “If we can lower overall inflammation in the body, we can optimize overall health and wellbeing.”

Saeed, an integrative family physician, joins mbg co-CEO, Jason Wachob, to discuss how to know if your home is making you sick, plus:

*The best pantry staples for managing chronic inflammation*

*The link between nature and your gut microbiome*

*How to sneak healthy foods into kids' meals*

*How to strengthen your gut-immunity connection*

*Why you can't jumpstart your health without gratitude*

Referenced in the episode:

- Saeed's book, The Holistic Rx.

- Report showing that 1 in 3 children are exposed to lead toxicity.

- The Great Plains Laboratory.

- Study showing kids struggling with mental health have poorer health in adulthood.

- Study showing that physical exercise can change microbiota composition.

- Study showing that chronic inflammatory diseases are the most significant cause of death worldwide.

- Research that identifies over 140,000 species of viruses in the human gut.

Don't forget to use the code SAEED300 to receive $300 off of our functional nutrition coaching program, where you'll have access to 19 of the world's top doctors and experts. You'll become equipped with necessary skills to become the leader of your own wellness journey—and with over 30 hours of instruction, you can even turn it into a career. To learn more, visit mindbodygreen.com/coaching.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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291: How much fiber should you really be eating? | Steven Gundry, M.D. Mar 12, 2021

Steven Gundry, M.D.: “The microbiome is the number one driver of energy production.”

Gundry, a cardiologist and New York Times bestselling author, joins mbg co-CEO, Jason Wachob, to discuss how much fiber you really need, plus:

*Why postbiotics are the future of functional food & the best sources*

*How melatonin can benefit your health, other than sleep*

*How exercise snacking can benefit your health*

*How to optimize energy into your 70s*

*Why you should have a mono meal for breakfast*

Referenced in the episode:

- Gundry's book, The Energy Paradox.

- mbg Podcast episode #135, with Gundry.

- mbg Podcast episode #108, with Gundry.

- mbg Podcast episode #44, with Gundry.

- Alan Levinovitz, Ph.D.'s The Great Gluten Lie.

Make sure to use the code GUNDRY300 to receive $300 off of our functional nutrition coaching program, where you'll have access to 19 of the world's top doctors and experts, including Gundry. With over 30 hours of instruction, you'll be ready to take your passion for wellness to the next level and turn it into a career. Learn more about this unparalleled program by visiting mindbodygreen.com/coaching.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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290: Eat your way to better brain health | Drew Ramsey, M.D. Mar 10, 2021

Drew Ramsey, M.D.: “It's really important for everybody with a brain to know how to feed it.”

Ramsey, a nutritional psychiatrist, joins mbg co-CEO, Jason Wachob, to discuss the best underrated foods your brain loves, plus:

*How to actually grow more brain cells*

*Why you should have chocolate for breakfast*

*Why you don't have to sacrifice heart health for brain health*

*Why melatonin isn't just about sleep*

*How to upgrade your anchovy game & why you should*

Referenced in the episode:

- Ramsey's book, Eat To Beat Depression And Anxiety.

- Ramsey's discussion on how food affects your brain at mbg revitalize 2014.

- mbg Podcast episode #204, with Ramsey.

- mbg Podcast episode #90, with Ramsey.

- The SMILES trial.

- Ramsey's Nutritional Psychiatry Clinician Training course.

- Research showing the link between monounsaturated fats and depression risk.

- Amid our huge mental health epidemic, it's important to know you’re never alone. If you or someone you know are struggling and need support, you can always call the National Suicide Prevention Lifeline at 800-273-8255 or visit suicidepreventionlifeline.org.

Make sure to use the code DREW300 to receive $300 off of our functional nutrition coaching program, where you'll have access to 19 of the world's top doctors and experts, and over 30 hours of instruction. You'll learn all the ins and outs of functional nutrition and how food plays a major role in our overall well-being, especially when it comes to supporting our mental health. Learn more by visiting mindbodygreen.com/coaching.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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289: How to combat cognitive decline in your 20s, 30s & beyond | Dean Sherzai, M.D. & Ayesha Sherzai, M.D. Mar 05, 2021

Dean Sherzai, M.D. & Ayesha Sherzai, M.D.: “Cognitive decline is something that happens slowly and gradually, starting in our thirties and in our forties… And there's a lot we can do about it.”

Dean and Ayesha, neurologists and directors of the Alzheimer’s Prevention Program at Loma Linda University, join mbg co-CEO, Jason Wachob, to discuss how to optimize your brain health at any age, plus:

*Signs of cognitive decline you shouldn't ignore*

*How to reap the health benefits of meditation if you hate sitting still*

*Why you should make checklists for brain health*

*How to better your brain by focusing on leg strength*

*Why multitasking isn't actually productive*

Referenced in the episode:

- Dean & Ayesha's book, The 30-Day Alzheimer's Solution.

- Dean & Ayesha's discussion about brain health at mbg's 2018 revitalize event.

- mbg Podcast episode #70, with the Sherzai's.

- Dean & Ayesha's non-profit organization, the Healthy Minds Initiative.

- Research showing how leg exercise can enhance the production of healthy neural cells.

- Dean's meta-analysis on Mild Cognitive Impairment (MCI).

Don't forget to use the code BRAIN30 to receive 30% off of mbg's Ultimate Guide to Plant-Based Nutrition class, led by ultra-endurance athlete, Rich Roll, and plant-based chef, Julie Piatt. You'll learn all the fundamentals of plant-based eating—perfect for if you're curious about a plant-based lifestyle but don't know where to start. To learn more, visit mindbodygreen.com/brain30.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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288: The huge food issues affecting our health | Mark Bittman, award-winning food journalist Mar 03, 2021

Mark Bittman: "Now there's this [new] kind of malnutrition, where people are getting too many of the wrong calories and not enough nutrients.”

Bittman, an award-winning food journalist, joins mbg co-CEO, Jason Wachob, to discuss the problems lurking in food you probably don’t know about, plus:

*Why your food isn't as nourishing as you think*

*Why kids should learn about where their food comes from to stay healthy*

*What you can do now to help build a better food system*

*How much corn you're really eating without knowing it*

*What we can learn from other countries about the value of food*

Referenced in the episode:

- Bittman's book, Animal, Vegetable, Junk.

- Bittman'swebsite.

- One of Bittman's favorite food organizations, The Heal Food Alliance.

- Another initiative Bittman loves, the Good Food Purchasing Program.

- The Community Supported Agriculture (CSA) website, where you can buy local food directly from a farmer.

- Senator Cory Booker's twitter.

- Senator Kirsten Gillibrand's twitter.

- Senator Elizabeth Warren's twitter.

- Representative Alexandria Ocasio-Cortez's twitter.

Don't forget to use the code MARK300 for $300 off our functional nutrition coaching program, where you'll have access to 19 of the world's top doctors and experts, seven of which are New York Times bestselling authors, like Bittman. These incredible experts will not only give you a rock solid foundation in functional nutrition, but they'll also teach you how to start your own wellness business and be the change you want to see in this world. Learn more by visiting mindbodygreen.com/coaching.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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287: What science says about the afterlife | Bruce Greyson, M.D., the world’s leading expert on near-death experiences Feb 26, 2021

Bruce Greyson, M.D.: “There's definitely a lot more going on than just the physical world. I don't see how there's any question about that.”

Greyson, the world's most leading expert on near-death experiences, joins mbg co-CEO, Jason Wachob, to discuss what he's learned from studying near-death experiences (NDEs) for 50 years, plus:

- The most common patterns with people who have NDEs

- How NDEs can teach us about what the afterlife looks like

- What "seeing the light" really means

- Whether you really see deceased loved ones on the other side

- Why those who have NDEs lose their fear of death

Referenced in the episode:

-Greyson's book, After.

-The Netflix docuseries, Surviving Death, where Greyson makes an appearance.

-mbg Podcast episode #211, with Roxanna Namavar, D.O.

-Raymond Moody, M.D., Ph.D.'s book, Life After Life.

-Greyson's research on NDEs and attempted suicide.

Don't forget to use the code NR25 for 25% off your first month subscription of mbg's nr+. Our game-changing formula supports cellular rejuvenation, promotes youthful skin from within, and supports healthy skin aging.* To learn more, visit mindbodygreen.com/nr25.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.

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286: Why we’re all so tired | Amy Shah, M.D. Feb 24, 2021

Amy Shah, M.D.: “Our fatigue and burnout problem is a diet problem, but it's also a lifestyle problem.”

Shah, a double board-certified integrative medicine doctor, joins mbg co-CEO, Jason Wachob, to discuss the real reason you're feeling so tired & what to do about it, plus:

*Why so many thyroid issues go undiagnosed*

*The type of fasting that may be better for women & how to do it correctly*

*How silent inflammation can cause burnout*

*How to boost your energy levels by focusing on NEAT movement*

*How six to eight servings of vegetables a day can transform your gut health*

Make sure to use the code SHAH for $300 off our functional nutrition coaching program, where you'll have access to 19 of the world's top doctors and experts, including Shah herself. "Until this program, I was never able to talk deeply about how food can impact our health," she notes. To learn more about our unparalleled coaching program, visit mindbodygreen.com/coaching.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

Referenced in the episode:

-Shah's book, I'm So Effing Tired.

-mbg Podcast episode #153, with Shah.

-mbg article explaining circadian rhythm fasting.

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285: How to manage negative thoughts | Neuroscientist Caroline Leaf, Ph.D. Feb 19, 2021

Caroline Leaf, Ph.D.: “We spend between half to three quarters of our day in our minds time traveling between the past, present, and future.”

Leaf, a cognitive neuroscientist and communication pathologist, joins mbg co-CEO, Jason Wachob, to discuss how to increase your mental fitness, plus:

- How to measure your personal formula for happiness

- Why millennials are more prone to anxiety

- Why it doesn't actually take three weeks to form a habit

- How to tap into your mind's optimism bias

- Why you're never really living in the present moment

Referenced in the episode:

-Leaf's book, Cleaning Up Your Mental Mess.

-mbg Podcast episode #237, with Leaf.

-Leaf's clinical trial on mind management with millennials.

-mbg article on Leaf's 5-step mind management process.

Don't forget to use the code HEMP25 for 25% off your first month subscription of mbg's hemp multi+. Our formula combines European Union Certified Organic hemp oil with vitamin D and other potent botanicals to help support a sense of calm and wellbeing—without getting you high.* To learn more about the supplement Jason swears by to wind down, visit mindbodygreen.com/hemp25.

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.

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284: How many carbs should you really be eating? | Will Cole, D.C., IFMCP Feb 17, 2021

Will Cole, D.C., IFMCP: “You have to quiet that proverbial noise—whether it’s hormone balance, inflammation, or blood sugar imbalance—to hear that resounding voice of your intuition.”

Cole, a functional medicine expert, joins mbg co-CEO, Jason Wachob, to discuss how to find your carb sweet-spot, plus:

*How to actually eat intuitively*

*How to make your fast work best for you*

*The best kitchen staples for intuitive fasting*

*Why you should use your desserts as a mindfulness tool*

*How healthy fats can make fasting easier for women*

Enjoy this episode sponsored by Blendtopia (use code mbg2021 for $20 off your first online order or subscription)! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com. Also be sure to check out our Functional Nutrition Coaching Program, where you'll learn everything you need to know about nutrition from Cole and other top experts. Visit mindbodygreen.com/coaching to learn more, and use the code COLE for a $300 discount.

Referenced in the episode:

-Cole's book, Intuitive Fasting.

-mbg Podcast episode #148, with Cole.

-mbg Podcast episode #68, with Cole.

-mbg Podcast episode #156, with Ali Miller, R.D.

-Cole's mbg article on the difference between intuitive eating & food cravings.

-Cole's mbg article on the ketotarian diet.

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283: The truth about blood sugar & longevity | Mark Hyman, M.D. Feb 12, 2021

Mark Hyman, M.D.: "Food is medicine. It's not just calories—it's information.”

Hyman, a functional medicine doctor and New York Times bestselling author, joins mbg co-CEO, Jason Wachob, to discuss the food rules you need to know, plus:

*Why you can have “normal” blood sugar & still have an insulin issue*

*What healthcare will look like one year from now*

*The most underrated phytochemicals & where to find them*

*Why you should treat sugar "like a recreational drug"*

*How vegans and carnivores alike can get adequate omega-3's*

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com. Also be sure to check out our Functional Nutrition Coaching Program, where you'll learn everything you need to know about nutrition from Hyman and other top experts. Visit mindbodygreen.com/coaching to learn more, and use the code HYMAN for a $300 discount.

Referenced in the episode:

-Hyman's book, The Pegan Diet.

-Hyman's mbg articles explaining the pegan diet and exactly what to eat.

-Hyman's interview at mbg's revitalize in 2014.

-Jeffrey Bland, Ph.D.'s mbg article on the connection between tartary buckwheat & immunity.

-Hyman's blog post about approaching COVID-19 with a functional medicine lens.

-Geisinger study showing how offering free food to people with diabetes lowered financial costs overall.

-Hyman's article in the Boston Globe.

-Network Medicinetextbook.

-Hyman's TED Talk.

-mbg Podcast episode #193, with Hyman.

-mbg Podcast episode #45, with Hyman.

-mbg Podcast episode #22, with Hyman.

-mbg Podcast episode #222, with Bland.

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282: How much water should you really be drinking? | Dana Cohen, M.D. Feb 10, 2021

Dana Cohen, M.D.: “Before you start any diet or any nutrition plan, you first need to learn how to hydrate.”

Cohen, an integrative medicine physician, joins mbg co-CEO, Jason Wachob, to discuss how to drink enough water & stay hydrated, plus:

*How to get more "gel water" & why it's important*

*Why you're probably more dehydrated in the winter*

*Why you should sprinkle salt in your water if you have a water filter*

*The connection between hydration & chronic disease*

*Why a green smoothie a day is the best thing you can do for hydration*

Enjoy this episode sponsored by Blendtopia (use code mbg2021 for $20 off your first online order or subscription)! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

Referenced in the episode:

-Cohen's book, Quench.

-EWG's water filter guide.

-Research showing a moderate dose of 4 cups coffee per day did not result in dehydration.

-Cohen's AquaTru reverse osmosis water filter.

-Cohen's favorite sparkling water brands: Gerolsteiner, S.Pellegrino, & Spindrift.

-Gerald H. Pollack, Ph.D.'s, book, The Fourth Phase of Water.

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281: What your dreams are trying to tell you | Leslie Ellis, Ph.D. Feb 05, 2021

Leslie Ellis, Ph.D.: “Dreams are not beyond our ability to understand. We just have to look at them with an open mind."

Ellis, a therapist and dream expert, joins mbg co-CEO, Jason Wachob, to discuss how to interpret your dreams, plus:

*How to actually remember your dreams*

*Why you should daydream for better sleep*

*How to use your dreams to make practical decisions*

*The biggest misconceptions about dreaming*

*How to interpret your dreams without a therapist*

Enjoy this episode sponsored by Bose! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

Referenced in the episode:

-Ellis' book, A Clinician’s Guide to Dream Therapy

-Ellis' course for controlling nightmares

-Montague Ullman, M.D.'s group process for dreamwork

-Deirdre Barrett, Ph.D.'s book, The Committee of Sleep

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280: The connection between breath & weight loss | Tanya G.K. Bentley, Ph.D. Feb 03, 2021

Tanya G.K. Bentley, Ph.D.: "People lose weight, but where is it going? Actually, it's getting excreted as carbon dioxide by breathing out.”

Bentley, a breathing expert and co-founder and CEO of the Health and Human Performance Foundation, joins mbg co-CEO, Jason Wachob, to discuss how your breath impacts weight loss, plus:

*How breathing impacts your gut microbiome*

*Low-lift breathwork practices for in-the-moment anxiety*

*How to teach your kids breathwork practices that really work*

*Why hyperventilating on purpose can help stop panic attacks*

*How to improve your CO2 tolerance & why it matters*

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

References:

*Bentley's microbiome, performance & stress research: https://www.hhp-foundation.org/research

*Ruben Meerman, Ph.D.'s paper on breath & weight loss: https://www.bmj.com/content/349/bmj.g7257

*Michael Ristow, M.D.'s research on antioxidants & exercise: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2680430/

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279: How colors affect your health | Deanna Minich, Ph.D. Jan 29, 2021

Deanna Minich, Ph.D.: "These colorful compounds, they're not just antioxidants. They actually locate in certain parts of the body and have functional roles.”

Minich, a functional medicine expert who studies the health benefits of colorful, plant-based carotenoids, joins mbg co-CEO, Jason Wachob, to discuss the functional role of plant-based pigments, plus:

*How the color of your food affects your mood*

*Why you shouldn't buy your produce in bulk*

*How to make green tea twice as healthy*

*Why smaller foods tend to be healthier*

*What we can learn from our food cravings*

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com. To learn more about our supplements+ line, visit shop.mindbodygreen.com and enter the code THREE at checkout to get your third month free on magnesium+, nr+, and hemp multi+ subscriptions. Don't wait! This offer expires at 11:59pm EST on Sunday, January 31st.

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278: Why we need to talk about eye health | Rudrani Banik, M.D. Jan 27, 2021

Rudrani Banik, M.D.: "Our vision is so precious. We have two eyes, but they are very delicate organs. We need to protect them for our lifetimes.”

Banik, a board-certified ophthalmologist, fellowship-trained neuro-ophthalmologist, and functional medicine expert, joins mbg co-CEO, Jason Wachob, to discuss why you need to prioritize eye health (even if you have 20/20 vision) plus:

*The best and worst foods for eye health*

*How to tell if your blue light-blocking glasses are actually working*

*Why you should never sleep in your contacts*

*How to tell if your dry eyes are something more serious*

*How to reverse digital eyestrain as you work from home*

Enjoy this episode sponsored by Nature's Truth! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

Referenced in the episode:

-Jason Karp's rare autoimmune disease was a degenerative eye disease, called Keratoconus.

-Banik's recommendations for blue light glasses and blue light-filtering apps.

-mbg Podcast episode #125, with Karp.

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277: Can we really slow aging? | Gil Blander, Ph.D. Jan 22, 2021

Gil Blander, Ph.D.: “There is no silver bullet or shortcut for health. You need to maintain your body well, because it deserves it.”

Blander, a internationally recognized biologist, longevity expert, and founder of Inside Tracker, joins mbg co-CEO, Jason Wachob, to discuss what you can do to slow aging and increase your healthspan, plus:

*The best superfoods for longevity*

*The most common nutrients you may be missing and not know it*

*Which hormones you should focus on for healthy aging*

*How to get the most benefits from exercise*

*How to tell if coffee is helping or hurting your health*

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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276: What you can do to stop cancer before it starts | Jason Fung, M.D. Jan 20, 2021

Jason Fung, M.D.: “Cancer is something that can hide—it can change, and the immune system is our best chance of trying to take away the hiding places.”

Fung, a nephrologist, fasting expert, and author of The Cancer Code, joins mbg co-CEO, Jason Wachob, to discuss how you can get ahead of cancer, plus:

*Why immunotherapy is the third (and hopefully last) paradigm of cancer*

*What you can do to manage your risks of cancer*

*The connection between sugar & cancer*

*What cancer treatment will look like in five years*

*Which blood tests to ask for to stay ahead of cancer prevention*

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com. Also be sure to check out Fung's book, The Cancer Code, which you can find at https://thefastingmethod.com/book/the-cancer-code.

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275: What to eat to balance your chakras | Serena Poon, nutritionist & Reiki Master Jan 15, 2021

Serena Poon, C.N., CHC: “When I create [food] lists for clients, it's more about where to eat from instead of what not to eat.”

Poon, a celebrity chef, certified nutritionist, and Reiki master, joins mbg co-CEO, Jason Wachob, to discuss the best foods to balance each of your energy centers, plus:

*How to infuse love into your food & why it’s important*

*The herbs & supplements she swears by for keeping her immune system strong*

*The most interesting person she met working as a chef in the Playboy Mansion*

*How to make healing foods taste amazing*

*Her journey from culinary school to energy work & how she blends both for her celebrity clients*

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com. Also be sure to check out our Functional Nutrition Coaching Program, where you'll learn everything you need to know about nutrition from Poon and other top experts. Visit mindbodygreen.com/serenapodcast to learn more, and use the code SERENAPODCAST for a $200 discount.

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274: How COVID will affect future generations | Joel Warsh, M.D. Jan 13, 2021

Joel Warsh, M.D.: “My number one tip, even before the pandemic, when it comes to food is read the labels—please turn the box over and look at it.”

Warsh, a board-certified pediatrician, joins mbg co-CEO, Jason Wachob, to discuss how the COVID-19 pandemic will affect kids' mental health (and how to support them through it), plus:

*Easy ways to strengthen kids' immune systems*

*Subtle signs your kid is struggling with mental health*

*How to minimize COVID stress for kids*

*Why you should prepare your own food when you can*

*How to build a stable routine for kids during the pandemic & why you should*

Enjoy this episode sponsored by Nature's Truth! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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273: The best & worst foods for sleep | Michael J. Breus, Ph.D. Jan 08, 2021

Michael J. Breus, Ph.D.: “Sleep is a lot like love. The less you look for it, the more it shows up.”

Breus, a clinical psychologist and board-certified sleep specialist, joins mbg co-CEO, Jason Wachob, to discuss the fundamentals for the best sleep of your life, plus:

*Why you don't really need eight hours of sleep*

*How to identify your sleep chronotype & why it matters*

*Why you should take a caffeine-induced nap*

*How to fall back asleep if you wake up in the middle of the night*

*How to stop your S.O. from snoring*

Enjoy this episode sponsored by Bose! Visit bose.com to learn more and shop Bose Sleepbuds. Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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272: What nutrition science gets wrong about weight loss | Gary Taubes, science journalist Jan 06, 2021

Gary Taubes: “When you pay attention to what makes a fat cell fat, it's insulin—it just dominates everything.”

Taubes, an award-winning science journalist, joins mbg co-CEO, Jason Wachob, to discuss why conventional nutrition advice sometimes doesn't work for weight loss (and what actually does), plus:

*How to evade a sweet tooth*

*Why calorie restriction is a fools errand*

*How a low-carb, high-fat keto diet can help lower insulin levels*

*The truth about keto-friendly sweeteners*

*Exactly what happens to your fat cells during a fast*

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com. Also be sure to check out Taubes' new book, The Case For Keto, which you can find at http://garytaubes.com/works/books/the-case-for-keto-2020.

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271: The do's & don’ts of intermittent fasting | Dave Asprey, Bulletproof founder & biohacker Jan 01, 2021

Dave Asprey: "Cutting calories and working out more actually doesn't work for a lot of people, especially for women."

Asprey, a professional biohacker and founder of Bulletproof, joins mbg co-CEO, Jason Wachob, to discuss the most common fasting mistakes to avoid, plus:

*The "fasting trap" & why it affects more women*

*Why you should rely on your "inner mask"*

*Why some of your health and well-being newsletters may end up in your spam folder*

*How to turn off raging hunger during a fast*

*How 40-second intervals of intense cardio can strengthen your mitochondria*

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com. Also be sure to check out Asprey's new book, Fast This Way, which you can find at https://fastthisway.com.

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270: Everything you’d ever want to know about productivity | Steven Kotler, performance expert Dec 30, 2020

Steven Kotler: “Peak performance is nothing more than getting our biology to work for us rather than against us.”

Kotler, a performance expert, New York Times bestselling author, and founder and executive director of the Flow Research Collective, joins mbg co-CEO, Jason Wachob, to discuss how to biohack your productivity so it lasts, plus:

*How to find your primary flow activity*

*How dopamine leads to narcissism*

*Why you get more pessimistic as you age*

*The link between intrinsic motivation and performance*

*The three tiers of goal setting & which one to focus on for productivity*

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com. Also be sure to check out Kotler's new book, The Art Of Impossible, which you can find at https://www.theartofimpossible.com.

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269: Your brain on comfort food | Mitzi Joi Williams, M.D. Dec 23, 2020

Mitzi Joi Williams, M.D.: "If you treat yourself a lot, you begin to crave those treats more and more; versus if you are eating healthy, you crave those things more.”

Williams, a board-certified neurologist and fellowship-trained MS specialist, joins mbg co-CEO, Jason Wachob, to discuss the neurological reason you reach for comfort food (and how to break the habit), plus:

*How to sharpen you mind during downtime*

*What loneliness looks like in your brain*

*How overwhelming stress can result in physical symptoms*

*The best foods for your brain health*

*What gut health means for MS*

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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268: The keys to fulfilling relationships, self-awareness & success | Matthew McConaughey Dec 14, 2020

Matthew McConaughey: “We see sacrifice as a loss, and it's not. There's gain in sacrifices if we just see further down the road.”

McConaughey—an Academy Award-winning actor, producer, and author of the No. 1 New York Times bestselling book, Greenlights—joins mbg co-CEO, Jason Wachob, to discuss how to foster self-awareness on a daily basis, must-have qualities to make a relationship work, plus:

*Why you can’t reach success without letting go*

*How to know it's time to walk away from a relationship*

*Why limitless resilience isn't always a good thing*

*Why thinking about your eulogy can help you live more vibrantly*

*How to connect with your neighbor in a divided society (& why you should)*

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com. And don't forget to check out McConaughey's book, Greenlights, which you can find at https://greenlights.com.

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267: The connection between your relationships & longevity | Marta Zaraska, science journalist Dec 09, 2020

Marta Zaraska: “Just like the way we think about eating veggies and fruits, we should think about relationships as a health priority.”

Zaraska, a science journalist and bestselling author, joins mbg co-CEO, Jason Wachob, to discuss the underrated ways social interactions impact your longevity, plus:

*Why lonely people tend to get worse sleep*

*The health benefits of living with a committed partner*

*How your social interactions affect your gut microbiome*

*Why we need to make empathy a habit*

*The evolutionary reason you don’t want to get out of bed when you’re feeling sick*

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com. And don't forget to check out Zaraska's book, Growing Young: How Friendship, Optimism and Kindness Can Help You Live to 100, which you can find at http://www.GrowingYoungTheBook.com.

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266: The fundamentals of plant-based cooking | Dawn Thomas & Joe Girard, co-founders of Swich Dec 04, 2020

Dawn Thomas & Joe Girard: "You can really take any dish and transform it into something that's plant-based.”

Thomas and Girard, the co-founders of Swich, join mbg co-CEO, Jason Wachob, to discuss how to cook professional-level plant-based meals, plus:

*The best staples to stock a plant-based kitchen*

*Why the sauce is most importnat when cooking*

*How to spice up your meals if you're in a cooking rut*

*Why perfecting your knife skills is the first step in learning how to cook*

*What to cook someone to convince them plant-based eating is superb*

Enjoy this episode sponsored by Swich! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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265: The gut-skin axis & the skin microbiome | Whitney Bowe, M.D. Dec 02, 2020

Whitney Bowe, M.D.: "If you're just treating the skin from the outside-in, it's like a band-aid, a quick fix.”

Bowe, a board-certified integrative dermatologist, joins mbg co-CEO, Jason Wachob, to discuss how to strengthen your skin microbiome (and how you may be unintentionally compromising it), plus:

*The connection between your skin microbiome and immunity*

*What causes "leaky skin" & how to manage it*

*The skin care mistakes you're probably making that make dermatologists cringe*

*The signs you're sensitizing your own skin*

*How a lack of sleep can actually lead to acne*

Enjoy this episode sponsored by Healist Naturals! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com. And be sure to keep up with Bowe on Instagram, which you can find at @drwhitneybowe.

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264: We need to talk about death more | Shoshana Ungerleider, M.D. Nov 25, 2020

Shosana Ungerleider, M.D.: “Seeing the end of life as a part of life is, to me, critical for living a good life.”

Ungerleider, an internal medicine physician; founder of the End Well Project; and executive producer of the Academy Award-nominated short documentary, End Game, joins mbg co-CEO, Jason Wachob, to discuss why talking about death can help you live a better life, plus:

*How to advocate for yourself with palliative care*

*How to talk to your loved ones about an end-of-life plan*

*How to communicate with doctors when a loved one is near end of life*

*Why we need to shift our "death denying culture"*

*How COVID will change how we think about end-of-life care*

Enjoy this episode sponsored by Healist Naturals! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com. And be sure to check out Ungerleider's short documentary, End Game, which you can find at https://www.shoshanaungerleider.com/films.

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263: Subtle signs you're dealing with a narcissist | Perpetua Neo, DClinPsy Nov 23, 2020

Perpetua Neo, DClinPsy: “Real narcissism essentially is a sense of object entitlement, knowing that you can play with other people's feelings.”

Neo, a doctor of clinical psychology, joins mbg co-CEO, Jason Wachob, to discuss how to know when you're dealing with a true narcissist (and what to do about it), plus:

*How to handle high-functioning anxiety*

*The invisible ways you're stunting your personal growth*

*The reason you shouldn’t think of your vacations as “escapes"*

*How to test your emotional resilience*

*How to make your demons work for you*

Enjoy this episode! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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262: How spirituality changes your brain | Anna Yusim, M.D. Nov 18, 2020

Anna Yusim, M.D.: “There's a whole science to prayer. It's very powerful.”

Yusim, a board-certified psychiatrist, joins mbg co-CEO, Jason Wachob, to discuss the link between spirituality and psychiatry, plus:

*How to connect to a higher power in times of crisis*

*How to find your soulmate while social distancing*

*Why we need to talk about physician burnout & how to help support health care workers*

*How recovering from COVID gave her a spiritual awakening*

*How to use spirituality to dig out of the mental health crisis*

Enjoy this episode sponsored by CVS! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.

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261: What your tongue reveals about your health | Paige Bourassa, DACM, L.Ac. Nov 16, 2020

Paige Bourassa, DACM, L.Ac.: "The tongue is the only muscle you can see without skin on the body.”

Bourassa, a nationally board-certified acupuncturist with a doctorate in acupuncture and Chinese medicine, joins mbg co-CEO, Jason Wachob, to discuss what your tongue color means for overall health, plus:

*How to become your own director of energy traffic*

*What it means if you feel most creative in the middle of the night*

*The link between sleep and acupuncture*

*How to become grounded when you're feeling imbalanced*

*How to manage aches and pains with practices other than acupuncture*

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260: Do macronutrients really matter? | Garth Davis, M.D. Nov 11, 2020

Garth Davis, M.D.: “Food is not macronutrients. Food's got everything in it.”

Davis, a bariatric surgeon, joins mbg co-CEO, Jason Wachob, to discuss the most optimal diet for heart health (and why we need to look beyond macronutrients), plus:

*Why you should probably get tested for calcium*

*The best plant-based

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