The mindbodygreen Podcast

Latest Episodes:

615: How to fuel smarter, train better, & build lean muscle in midlife | Ashley Damaj, BCBA, CPT Sep 14, 2025

Show notes

“When you gain muscle mass, a lot of other things begin to happen,” explains Ashley Damaj, BCBA, MSW, CN, CPT.

Ashley Damaj, BCBA, MSW, CN, CPT, board-certified behavior analyst, nutritionist, therapist, trainer, and the founder of Mothership Wellness, joins us today to break down what it really takes to change your body and your habits, covering everything from behavior patterns and mindset shifts to muscle-building, nutrition, and sustainable routines for women. Plus:

- Damaj’s background (~2:30)

- How to create long-term, sustainable change (~4:30)

- How to increase lean muscle mass & decrease body fat (~6:45)

- Holistic vs fitness nutrition (~8:30)

- Understanding motivations & limitations (~13:38)

- How to achieve your goals (~16:45)

- Finding trusted experts on social media (~19:00)

- Finding joy (~21:00)

- Carving out time to work out for busy moms (~23:45)

- How to model positive habits (~30:20)

- Changing your perspective on weight loss (~33:15)

- The importance of pre- & post-workout nutrition (~35:55)

- The best way to do cardio (~40:00)

- Rules of resistance training (~40:50)

- Alternate strength vs. hypertrophy training (~41:00)

- Increasing volume (~46:50)

- Sets, reps, & weight (~19:50)

- The power of functional training (~55:55)

- The importance of mindset (~56:50)

- The best way to optimize body composition (~59:50)

- Don’t forget carbs (~1:00:00)

- The importance of water & hydration (~1:01:50)

Referenced in the episode:

- Follow her on Instagram (@mothershipwellness)

- Check out her company, Mothership Wellness (https://www.mothershipwellnessinc.com/)

- Work with her (https://www.mothershipwellnessinc.com/coaching)

- Don’t miss out on these free resources:

- Free Boss Mom's 5-Day Challenge

- Life Satisfaction Survey

- Vision Board Template

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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614: The science behind NAD, longevity, & metabolic health | Andrew Salzman, M.D. Sep 07, 2025

Show notes

“ NAD is the key regulator of the entire metabolic machinery of the body,” explains Andrew Salzman, MD.

Andrew Salzman, MD, physician, biomedical entrepreneur, and Chief Medical Officer at Wonderfeel, joins us to explore how optimizing NAD levels could hold the key to slowing aging, enhancing cellular function, and improving healthspan from the inside out. Plus:

- What is NAD? (~2:30)

- When does NAD decline (~4:00)

- How to assess your levels (~4:35)

- The connection to perimenopause & menopause (~5:17)

- The impact of lifestyle on NAD (~6:40)

- The benefits of increasing your levels (~9:00)

- Interesting areas of research (~11:20)

- Preventing NAD from breaking down (~12:00)

- What is CD38? (~12:45)

- The impact of NAD on muscle mass (~15:00)

- How to be an informed consumer of NAD supplements (~16:05)

- Salzman’s personal routine (~17:45)

- Dosage & beneficial ingredients in Wonderfeel products (~19:00)

- Who can benefit from NAD (~22:25)

- The benefits on metabolism (~23:15)

- Safety of NAD (~24:15)

- The impact on sexual dysfunction (~25:45)

- Emerging research (~33:45)

Referenced in the episode:

- Check out Wonderfeel (https://getwonderfeel.com/?utm_source=mbg&utm_medium=podcast)

- Learn more about Salzman (https://getwonderfeel.com/experts/andrew-salzman-md/?utm_source=mbg&utm_medium=podcast)

- Follow Wonderfeel on Instagram (@getwonderfeel)

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613: How mindset impacts your physical health & longevity | Eva Selhub, M.D. Aug 31, 2025

Show notes

“The ability to be resilient is being able to flourish and feel vitality despite daily stress,” explains Eva Selhub, M.D.

Eva Selhub, M.D., former Harvard Medical School instructor, physician, and pioneer in mind-body medicine, joins us today to share her powerful framework for building true resilience—one that integrates physical vitality, emotional intelligence, and spiritual connection. Plus:

- The age of the quantified self (~2:38)

- The 6 pillars of resilience (~5:35)

- The role of love (~7:20)

- How to speak to yourself & others (~8:40)

- Rethinking affirmations (~14:50)

- The power to heal (~17:35)

- Activating your spiritual muscles (~21:18)

- The stress response (~24:50)

- An epidemic of mindset (~28:15)

- Are you living out of fear or out of love (~35:45)

- How love plays a role in autoimmune diseases (~39:10)

- The importance of compassion in healing (~40:40)

- Letting go (~43:00)

- Helping children communicate (~45:20)

- Adjusting your mindset (~46:30)

- Is love the key to longevity? (~49:50)

Referenced in the episode:

- Follow Selhub on Instagram (@drevaselhub)

- Check out her website (https://www.drselhub.com/)

- Pick up her book, The Love Response

- Try out her 10-week online course, The Foundations of Mastering Resilience
- The Heart Speaks by Mimi Guarneri, MD, FACC

*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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612: Muscle, bone & brain: The trifecta for aging powerfully | Vonda Wright, M.D. Aug 24, 2025

Show notes

“ Don't waste your time and money on things that are perishable. Invest in yourself,” explains Vonda Wright, M.D.

Vonda Wright, M.D., double board-certified orthopedic surgeon, internationally recognized sports medicine expert, and member of mindbodygreen’s board of scientific advisors, shares a powerful new lens on longevity—one that’s rooted in science, shaped by mindset, and powered by muscle. Here are the key points:

- Aging is a superpower (~3:28)

- The six time bombs of aging (~7:25)

- Building mental resilience (~9:35)

- Muscle, brain, bone (14:00)

- The frailty line & VO2 max (~15:00)

- Creatine dosage (~18:10)

- Metabolism & muscle (~21:15)

- What’s overrated vs. underrated (~23:50)

- Blood work & menopause (~31:55)

- Wright’s personal practices to decrease inflammation (~33:40)

- Type 2 muscle fibers (~36:50)

- Advice to her younger self (~41:00)

- Closing thoughts (~44:40)

Referenced in the episode:

- Follow Wright on Instagram (@drvondawright)

- Pick up her book, Unbreakable: A Woman's Guide to Aging with Power

- Check out her website (https://www.drvondawright.com/)

- Listen to her previous episode (Why women should lift heavier & eat more)

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611: The surprising tool for navigating conflict & communicating better | Josh Davis, PhD & Greg Prosmushkin Aug 17, 2025

Show notes

"People don't react to reality. They react to their experience of reality," explains Josh Davis, Ph.D. & Greg Prosmushkin.

Josh Davis, Ph.D., cognitive scientist, Columbia-trained psychologist, and author, & Greg Prosmushkin, trial lawyer and author, join us to explain how neurolinguistic programming (NLP) can help dissolve conflict, reframe limiting beliefs, and fuel lasting behavior change. Plus:

- What is NLP (~1:45)

- The science of NLP (~3:20)

- Using language as a tool (~5:10)

- Using NLP in real life (~6:40)

- Handling difficult situations (~8:45)

- How to de-escalate triggering situations (~11:55)

- Reality is subjective (~15:25)

- Establishing well-formed outcomes (~19:45)

- The importance of learning goals (~20:25)

- Are you running away from or to something? (~26:10)

- Goals for health (~29:12)

- Different types of motivation (~32:30)

- Using NLP to be persuasive (~35:25)

- Identifying language patterns (~40:00)

- NLP for education (~44:00)

- How to achieve your goals (~50:00)

Referenced in the episode:

- Pick up their book, The Difference That Makes The Difference (https://www.amazon.com/dp/1250349087)

- Learn more about Josh Davis, Ph.D. (https://www.twoawesomehours.com/)

- Follow Greg Prosmushkin on Instagram (@gregproslaw)

- Check out Prosmushkin‘s website (https://gproslaw.com/)

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610: Your guide to HRT & lifestyle changes for menopause | Jila Senemar, M.D., FACOG Aug 10, 2025

Show notes

“HRT is not just to feel better in the moment. It benefits your health in the long term,” Jila Senemar, MD, FACOG.

Jila Senemar, MD, FACOG, distinguished OB/GYN, medical author, and expert consultant, joins us today to dive deep into women’s hormone health, including hormone replacement therapy (HRT), powerful lifestyle modifications, and smart supplementation. Plus:

- The truth about HRT (~4:10)

- Personalization of HRT (~7:55)

- Powerful lifestyle modifications (~9:50)

- Nutrition advice for menopausal women (~12:35)

- The power of strength training (~17:12)

- The importance of community (~23:20)

- Getting quality sleep (~26:57)

- HRT + lifestyle modifications (~29:25)

- Go-to supplements (~31:35)

- Is HRT for you? (~33:05)

- The different forms of hormones (~36:15)

- The right time to start HRT (~40:40)

- Benefits of HRT (~43:00)

- You are not alone (~45:40)

- mindbodygreen’s peri/menopause+ (~47:00)

Referenced in the episode:

- Follow Senemar on Instagram (@drjilasenemar)

- Check out her website (https://jilamd.com/)
- Use code MBGPOD for $550 off mindbodygreen’s peri/menopause+ course.

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609: How to handle stress, avoid triggers, & overcome regret | Caroline Leaf, Ph.D. Aug 03, 2025

Show notes

“We need to be okay with not being okay,” explains Caroline Leaf, Ph.D.

Caroline Leaf, Ph.D., renowned cognitive neuroscientist and communication pathologist, joins us today to give us permission to not be okay and the tools to self-regulate. Plus:

- It’s okay not to be okay (~2:25)

- Resilience takes time (~4:45)

- Powerful metaphors (~7:40)

- Self-regulation (~8:55)

- The unconscious vs. conscious mind (~11:00)

- Using breathwork to reset (~19:10)

- The brain-body connection (~24:00)

- How to overcome regrets (~27:25)

- Leaf’s personal journey (~34:27)

- How to handle pressure (~40:00)

Referenced in the episode:

- Follow Leaf on Instagram (@drcarolineleaf)

- Check out her website (https://drleaf.com/)

- Pick up her book, Help in a Hurry
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

608: The ultimate guide to using nature for brain health & longevity | Marc Berman, Ph.D. Jul 27, 2025

Show notes

“Green spaces and trees are not an amenity—they're a necessity,” explains Marc Berman, Ph.D.

Marc Berman, Ph.D., environmental neuroscientist, professor and chair of psychology at the University of Chicago, and the founding director of the Environmental Neuroscience Lab, joins us today to dive deep into the powerful benefits of nature on our mental and physical health.

- What is environmental neuroscience? (~2:50)

- The Nature Walk study (~6:20)

- Green vs. blue spaces (~12:00)

- How much nature do you need? (~18:10)

- The case for more green spaces (~19:10)

- Mental health benefits of being in nature (~22:55)

- How different types of trees impact the benefits (~27:25)

- The impact of natural disasters (~28:25)

- Redesigning our environments, schools, & workplaces (~31:00)

- Nature for depression (~34:30)

- Why you should be ‘nature rising’ (~36:15)

- Berman’s favorite places (~38:05)

- Upcoming research (~40:30)

- Start doing this today (~42:50)

Referenced in the episode:

- Learn more about Berman & his lab (https://voices.uchicago.edu/bermanlab/berman/)

- Pick up his book, Nature and the Mind (https://www.amazon.com/Nature-Mind-Improves-Cognitive-Well-being/dp/1668058774)

- Check out his research (https://scholar.google.com/citations?user=zCT_0OQAAAAJ&hl=en)

- Research on green spaces and schoolchildren (PMID: 25204008)

- Research on crime and vegetation (https://doi.org/10.1177/001391601219731)

- Research on hospital recovery and nature views (PMID: 6143402)

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607: A proven method to find purpose in life & work | Suzy Welch Jul 20, 2025

Show notes

“The arc of life is long, and it bends toward authenticity. You can’t hold your breath forever—eventually, you yearn to live your values,” explains Suzy Welch.

Welch, a bestselling author, founder and CEO of Becoming You Labs, and a professor at NYU Stern School of Business, joins us to discuss how to uncover your core values, identify your true aptitudes, and build a career that aligns with your authentic purpose. Plus:

- The Becoming You framework (~2:15)

- The true meaning of values (~4:15)

- How to know what you are truly good at (~5:33)

- Discovering your economically viable interest (~7:12)

- Identity vs. authenticity (~8:30)

- Values vs. virtues (~9:25)

- When values conflict (~14:00)

- The values bridge (~15:20)

- Purpose & happiness (~18:00)

- The value of work centrism (~22:00)

- Finding authenticity (~26:55)

- The role of self-awareness (~27:50)

- How to change career paths (~30:40)

- How to live your dream life (~35:05)

- Fulfilling your dream & finding joy (~38:35)

Referenced in the episode:

- Follow her on Instagram (@suzywelch)

- Check out her work (https://lnk.to/suzywelch!MindBodyGreen)

- Find out your true values (https://thevaluesbridge.com/)

- Pick up her book, Becoming You

- Go to her website (https://www.suzywelch.com/)

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606: How to improve mobility & strength for injury prevention | Henry Abbott Jul 13, 2025

Show notes

“Get some motion, get some bounce, and get some playfulness into how you move,” explains Henry Abbott.

Abbott, an award-winning journalist and founder of TrueHoop, joins us today to explain how to prevent injury and improve mobility for all aspects of life.

- Immobility & how it impacts quality of life (~1:45)

- What is P3 (~3:00)

- Using data to prevent injury (~4:40)

- Working the muscles below your knee (~8:25)

- ACL tears & hip mobility (~12:45)

- Hip stability vs. mobility (~15:15)

- ACL tears & sports (~18:00)

- Preventing injuries (~20:50)

- Surfaces & injury (~23:25)

- Learning agility from a young age (~25:55)

- Should you be using the elliptical? (~30:15)

- How to avoid pickleball injuries (~31:30)