“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)

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

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

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

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

“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)

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

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

“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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511: How to strength train your brain | Memory expert Jim Kwik

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

510: The secret to lifelong happiness | Bestselling author Morgan Housel

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

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

“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

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

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

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

“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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506: The 7 key principles to success | Sportswriter & NYT bestselling author Sally Jenkins 

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

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

“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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503: Underrated tips to live to 100+ | Longevity expert Dan Buettner

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

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

“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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501: The dirty secrets of factory farming | 4th generation farmer Will Harris

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

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

“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

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

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

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

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

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

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

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