The Mindbodygreen Podcast

“You have the power at the end of your fork to help calm your mind,” says Uma Naidoo, M.D. Uma, a Harvard-trained nutritional psychiatrist, nutritional biologist, and professional chef, joins us to discuss shopping recs, expert-approved recipes, and meal plans to optimize your gut-brain connection, plus: - Uma’s go-to breakfasts for brain health (~00:33) - The best nutrients for your brain (~02:57) - The best brain-healthy grains (~04:46) - Uma’s CALMS grocery list (~06:45) - Can nutrition help solve our mental health epidemic? (~10:42) - The role of blood sugar in mental health (~15:50) - Common vitamin deficiencies that impact mental health (~20:05) - Are fortified foods actually bad for you? (~23:04) - Seed oils & the gut-brain connection (~24:35) - Uma’s take on coconut oil & coconut milk (~26:31) - The most updated research on saturated fats (~28:09) - Best foods to eat when anxiety hits (~30:20) - The best fruits for anxiety (~32:41) - The nutrition trend that makes Uma cringe (~38:07) - The link betwe

“Most people are happier at 70 than they were at 30," says Arthur Brooks, Ph.D. Arthur, a social scientist and professor at Harvard, joins us to discuss how to maintain deep friendships, find your purpose, and strengthen your joy muscles, plus: - The biggest myths about happiness (~00:10) - How Arthur defines happiness (~03:23) - Enjoyment vs. pleasure (~05:24) - The problem with extreme thinking (~11:43) - What we’re getting wrong about satisfaction (~13:43) - How to find your life’s meaning (~16:56) - How happiness changes as you age (~22:25) - How to balance true happiness with achievement (~25:59) - How to maintain deep friendships (~28:17) - Do introverts make better friends? (~31:15) - The power of gratitude for happiness (~34:36) - Easy wins for lifelong happiness (~36:37) - Why you should try “emotional caffeine” (~41:39) - How Arthur strengthens his own happiness muscles (~44:21) - How to make those around you feel happier (~47:13) Take 20% off clean coffee+ by visiting shop.mindbodygreen.com/coffe

“We're at the dawn of a sensory renaissance,” says Maureen Seaberg. Maureen, a polysynesthete and author, joins us to discuss how we may be able to “smell” our way to optimal health, plus: - How to tap into your sensory superpowers (~00:14) - How Maureen discovered her synesthesia (~05:19) - How many people have synesthesia (~07:47) - Can synesthesia be taught? (~09:47) - The power of remote sensing (~13:22) - What sensory superpowers tell us about consciousness (~20:07) - What we know about the smell of fear (~24:14) - How to supercharge your senses (~26:47) - The power of comfort sounds & smells (~30:37) - Maureen’s daily meditation practice (~32:32) - How our modern world weakens our senses (~36:49) - How scent can potentially unlock early disease (~38:43) - Why everyone is a superhuman (~43:26) Take 20% off clean coffee+ by visiting shop.mindbodygreen.com/coffee20. Cannot combine with gift cards or other discount codes. Referenced in the episode: - Maureen's book, Fearfully and Wonderfully Made: The A

“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

"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 o

“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)

“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

“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,

"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

“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

“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 ever

“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)

“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

“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 chang

“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 10

“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:

“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

“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

“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 (~4

“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