The Mindbodygreen Podcast

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 (~38:0

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 Chal

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 othe

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: - Rob

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) -

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) - T

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)

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: - Ch

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 (~56:0

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

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 n

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.'

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-Min

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

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) - Wh

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 m

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 Happin

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 sho

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

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 t