The mindbodygreen Podcast

Latest Episodes:

465: How to change your brain to get what you want | Neuroscientist Tara Swart Bieber, M.D., Ph.D. Jan 02, 2023

Show notes

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.

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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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464: What we’re still getting wrong about detoxes | Internal medicine doctor Vivian Chen, M.D. Dec 29, 2022

Show notes

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

Show notes

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.

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462: How vision can help anxiety, motion sickness & more | Optometrist Bryce Appelbaum, O.D., FCOVD Dec 22, 2022

Show notes

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.

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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

Show notes

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.

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460: What to eat every day for a longer life | Blue Zones founder Dan Buettner Dec 15, 2022

Show notes

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.

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459: How to understand & heal your trauma | Gabor Maté, M.D. Dec 12, 2022

Show notes

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.

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458: Must-have gut health habits & what to do after taking antibiotics | Gastroenterologist Robynne Chutkan, M.D. Dec 08, 2022

Show notes

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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457: How to time your meals & optimize metabolism | Nutrition scientist Courtney Peterson, Ph.D. Dec 05, 2022

Show notes

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.

Take 25% off vitamin D3 potency+ with code D3POD. Cannot combine with gift cards or other discount codes. Apply code at checkout.

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456: Dopamine, better sex & the science of long-lasting relationships | Psychiatrist Daniel Lieberman, M.D. Dec 01, 2022

Show notes

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.

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