10% Happier with Dan Harris

How to Gracefully Handle Defeat I Former Congressman Tim Ryan

<p>Ryan also talks about how meditation helped him ride out a brutal political campaign,  escaping the grind, and whether he'll run for office again.</p> <p><br /></p> <p>Tim Ryan served for 20 years in the U.S. Congress. He is the author of a book on the power of mindfulness. He is the author of a book on the power of mindfulness, <a href= "https://www.penguinrandomhouse.ca/books/599771/healing-america-by-congressman-tim-ryan/9781401955885" rel="noopener noreferrer" target="_blank"><em>Healing America: How a Simple Practice Can Help Us Recapture the American Spirit</em></a> and a book on reforming the broken food systems, <a href= "https://www.penguinrandomhouse.ca/books/601507/the-real-food-revolution-by-congressman-tim-ryan/9781401946401" rel="noopener noreferrer" target="_blank"><em>The Real Food Revolution: Healthy Eating, Green Groceries, and the Return of the American Family Farm</em></a>.</p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <p><br /></p> <ul> <li>How his practice helped him weather a brutal political campaign </li> <li>Why he's joined the ice bath craze</li> <li>The link between breathwork and meditation</li> <li>How he's adjusting to civilian life after 20 years in Washington</li> <li>How he handled things when he realized the race was not going his way</li> <li>What he was thinking and feeling when he made his concession speech</li> <li>What it's like to be outside of the DC fishbowl</li> <li>The freedom that comes with not living under a microscope</li> <li>The kids basketball game made him realize his life had changed </li> <li>Escaping the grind</li> <li>Whether he's considered running for office again</li> <li>And what the rough and tumble of politics has taught him about dealing with difficult people</li> </ul> <p><br /></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/tph/podcast-episode/tim-ryan" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/tph/podcast-episode/tim-ryan</a></p> <p><br /></p>

Deep Cuts: Malcolm Gladwell

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p>---</p> <p>Gladwell On: the importance of flow states, why people should have a lifelong pursuit or practice, and how he personally relaxes.</p> <p><br /></p> <p>Malcolm Gladwell is the president and co-founder of the podcasting network <a href="https://www.pushkin.fm/" rel= "noopener noreferrer" target="_blank">Pushkin Industries</a>, and the author of six New York Times bestselling books including <a href= "https://www.gladwellbooks.com/titles/malcolm-gladwell/the-tipping-point/9780316316965/" rel="noopener noreferrer" target="_blank"><em>The Tipping Point</em></a><em>,</em> <a href= "https://www.gladwellbooks.com/titles/malcolm-gladwell/blink/9780316172325/" rel="noopener noreferrer" target= "_blank"><em>Blink</em></a><em>,</em> <a href= "https://www.gladwellbooks.com/titles/malcolm-gladwell/outliers/9780316040341/" rel="noopener noreferrer" target= "_blank"><em>Outliers</em></a><em>,</em> <a href= "https://www.gladwellbooks.com/titles/malcolm-gladwell/david-and-goliath/9780316204361/" rel="noopener noreferrer" target="_blank"><em>David and Goliath</em></a>, and <a href= "https://www.gladwellbooks.com/titles/malcolm-gladwell/talking-to-strangers/9780316478526/" rel="noopener noreferrer" target="_blank"><em>Talking to Strangers</em></a>. He's also the host of the Pushkin podcast <a href= "https://www.pushkin.fm/podcasts/revisionist-history#episodes" rel= "noopener noreferrer" target="_blank"><em>Revisionist History</em></a>. </p> <p><br /></p> <p><strong>For tickets to TPH's live event in Boston on September 7:</strong></p> <p><a href="https://thewilbur.com/armory/artist/dan-harris/" rel= "noopener noreferrer" target= "_blank"><strong>https://thewilbur.com/armory/artist/dan-harris/</strong></a></p> <p><br /></p> <p><strong>For tickets to TPH's live and live streamed event in Colorado on November 3:</strong></p> <p><a href= "https://www.milehichurch.org/calendar/10-percent-happier-with-dan-harris/" rel="noopener noreferrer" target= "_blank"><strong>https://www.milehichurch.org/calendar/10-percent-happier-with-dan-harris/</strong></a></p> <p><br /></p> <p><strong>Do you have a favorite episode of TPH? We want to hear about it!</strong></p> <p><strong>Here's how you can help us uncover these hidden gems.</strong></p> <ol> <li>Call <strong>+1 508-656-0540</strong></li> <li>Tell us your name and favorite episode</li> <li>And, in a couple of sentences, tell us why this episode hit home for you</li> </ol> <p><strong>Do this and your episode and story may be part of our Deep Cuts feature</strong></p> <p><br /></p> <p><strong>In this episode we talk about: </strong></p> <p><br /></p> <ul> <li>The backlash Malcolm faced from his work from home comments </li> <li>Pushing the noise aside when it comes to social media </li> <li>Lessons in kindness from a recent <em>Revisionist History</em> episode</li> <li>The importance of flow states</li> <li>How he personally relaxes </li> <li>Why people should have a lifelong pursuit or practice</li> <li>What he thinks now about his famous 10,000 hours argument</li> <li>Why we need to engage and investigate the views of others to be morally alert as human beings</li> <li>And his biggest journalistic mistake</li> </ul> <p><br /></p> <p><br /></p> <p><em>Content Warning: Brief mention of eating disorders. </em></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/" rel= "noopener noreferrer" target="_blank">https://www.</a><a href= "http://tenpercent.com/tph/podcast-episode/joseph-goldstein-598" rel="noopener noreferrer" target= "_blank">tenpercent.com/tph/podcast-episode/</a><a href= "https://www.tenpercent.com/podcast-episode/malcolm-gladwell-486-rerun" rel="noopener noreferrer" target= "_blank">/malcolm-gladwell-rerun</a></p> <p><br /></p>

Deep Cuts: Kryptonite for the Inner Critic | Kristin Neff

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p>---</p> <p>The scientific case for self-compassion and why it doesn't have to lead to passivity, self absorption, or cheesiness.</p> <p>Today's guest is Kristin Neff, an Associate Professor of Educational Psychology at the University of Texas at Austin. She's the author of the book <a href= "https://bookshop.org/p/books/self-compassion-the-proven-power-of-being-kind-to-yourself-kristin-neff/9006877?ean=9780061733529" rel="noopener noreferrer" target="_blank"><em>Self-Compassion: The Proven Power of Being Kind to Yourself</em></a> and <a href= "https://www.harpercollins.com/products/fierce-self-compassion-kristin-neff?variant=32894729027618" rel="noopener noreferrer" target="_blank"><em>Fierce Self-Compassion: How Women Can Harness Kindness to Speak Up, Claim Their Power, and Thrive</em></a><em>.</em></p> <p><br /></p> <p><strong>For tickets to TPH's live event in Boston on September 7:</strong></p> <p><a href="https://thewilbur.com/armory/artist/dan-harris/" rel= "noopener noreferrer" target= "_blank"><strong>https://thewilbur.com/armory/artist/dan-harris/</strong></a></p> <p><br /></p> <p><strong>For tickets to TPH's live and live streamed event in Colorado on November 3rd:</strong></p> <p><a href= "https://www.milehichurch.org/calendar/10-percent-happier-with-dan-harris/" rel="noopener noreferrer" target= "_blank"><strong>https://www.milehichurch.org/calendar/10-percent-happier-with-dan-harris/</strong></a></p> <p><br /></p> <p><strong>Do you have a favorite episode of TPH? We want to hear about it!</strong></p> <p><strong>Here's how you can help us uncover these hidden gems.</strong></p> <ol> <li>Call <strong>+1 508-656-0540</strong></li> <li>Tell us your name and favorite episode</li> <li>And, in a couple of sentences, tell us why this episode hit home for you</li> </ol> <p><strong>Do this and your episode and story may be part of our Deep Cuts feature</strong></p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <ul> <li>How Kristin first got into meditation and why she was drawn to the practice of compassion </li> <li>How, paradoxically, self-compassion actually makes us less focused on ourselves</li> <li>The three components of self-compassion</li> <li>One of the big blockers for men in practicing self-compassion</li> <li>What self-compassion is and isn't</li> <li>How research shows that self-compassion is a trainable skill</li> <li>Whether we actually need the internal cattle prod to get ahead</li> <li>Being kind to yourself even when you notice prejudice coming up in your mind </li> <li>And how men and women deal with shame differently</li> </ul> <p><br /></p> <p><strong>Full Shownotes:</strong><a href= "https://www.tenpercent.com/tph/podcast-episode/kristin-neff-rerun" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/tph/podcast-episode/kristin-neff-rerun</a></p> <p><br /></p>

Legendary Record Producer Rick Rubin On: Creativity, Habits, Self-Doubt, Intuition and Meditation

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p>---</p> <p><br /></p> <p>We also cover: What to do when you're feeling stuck, the difference between authenticity and sincerity, and his approach to work/life balance.</p> <p><br /></p> <p>Rick Rubin is a nine-time GRAMMY-winning producer and a New York Times number one best selling author of the book, <a href= "https://www.penguinrandomhouse.com/books/717356/the-creative-act-by-rick-rubin/" rel="noopener noreferrer" target="_blank"><em>The Creative Act: A Way of Being</em></a>. He was named one of the 100 most influential people in the world by Time and the most successful producer in any genre by Rolling Stone. He has collaborated with artists from Tom Petty to Adele, Johnny Cash to the Red Hot Chili Peppers, Beastie Boys to Slayer, Kanye West to the Strokes, and System of a Down to Jay-Z.</p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <ul> <li>Rick's meditation practice</li> <li>The connection between meditation and creativity</li> <li>Why creativity is a birthright for all of us</li> <li>How good habits help facilitate the making of good art</li> <li>The benefits of accepting the magical and mysterious aspects of creativity</li> <li>His analogy of the vessel and the filter </li> <li>The difference between authenticity and sincerity  </li> <li>The role of doubt when creating </li> <li>The role of intuition</li> <li>What to do when you're feeling stuck in a creative endeavor </li> <li>His approach to a work/life balance </li> <li>His take on drugs and their effect on the creative process </li> <li>And his thoughts on the creative capacity of AI </li> </ul> <p><br /></p> <p><br /></p> <p><strong>For tickets to TPH's live event in Boston on September 7:</strong></p> <p><a href="https://thewilbur.com/armory/artist/dan-harris/" rel= "noopener noreferrer" target= "_blank"><strong>https://thewilbur.com/armory/artist/dan-harris/</strong></a></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/tph/podcast-episode/rick-rubin" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/tph/podcast-episode/rick-rubin</a></p>

How to Meditate If You Have No Time to Meditate | Jake Eagle and Michael Amster (Co-Interviewed by Dan's Wife, Bianca!)

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p><em>---</em></p> <p>The great meditation teacher Sebene Selassie said this about today's guests: "I think their work is going to revolutionize mindfulness." </p> <p><br /></p> <p>The guests in question are Jake Eagle, a licensed mental health counselor, and Dr. Michael Amster, a physician with a specialty in pain management who is also a certified yoga and meditation teacher. Together, they're out with a new book called <em>The Power of Awe: Overcome Burnout & Anxiety, Ease Chronic Pain, Find Clarity & Purpose―In Less Than 1 Minute Per Day.</em> In it, they lay out a simple technique for "microdosing mindfulness" that just about anybody can work into their daily lives.</p> <p><br /></p> <p>Plus: Dan's wife, Bianca, joins Dan as co-interviewer.</p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <ul> <li>How Jake and Michael stumbled upon this method (the story involves pancakes)</li> <li>Why Bianca has had trouble booting up a meditation habit (and why Jake says he's "a terrible meditator")</li> <li>Why people who have trouble sitting daily for extended periods might find that these microdoses are easier to work into their day</li> <li>How to do the A.W.E. Method</li> <li>The similarities and differences between A.W.E. and traditional mindfulness meditation</li> <li>Practical tips for trying out A.W.E. in everyday life, given how hard it is to form habits</li> <li>The early scientific evidence regarding the effectiveness of the A.W.E. Method</li> <li>And, finally, whether Bianca and Dan were convinced to try the method!</li> </ul> <p><br /></p> <p><strong>For tickets to TPH's live event in Boston on September 7:</strong></p> <p><a href="https://thewilbur.com/armory/artist/dan-harris/" rel= "noopener noreferrer" target= "_blank"><strong>https://thewilbur.com/armory/artist/dan-harris/</strong></a></p> <p><br /></p> <p><strong>Full Shownotes:</strong></p> <p><a href= "https://www.tenpercent.com/tph/podcast-episode/eagle-amster-630" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/tph/podcast-episode/eagle-amster-630</a></p>

The Science of Joy: Why You Need It and How to Get It | Ingrid Fetell Lee

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p><em>---</em></p> <p><br /></p> <p>The hidden influence that your surroundings can have on your happiness. And how to tweak things in subtle but powerful ways.</p> <p><br /></p> <p>Today's guest is Ingrid Fetell Lee, the author of <a href= "https://aestheticsofjoy.com/the-book/" rel="noopener noreferrer" target="_blank"><em>Joyful: The Surprising Power of Ordinary Things to Create Extraordinary Happiness</em></a>. She is the former design director at IDEO and the founder of the website <a href= "http://aestheticsofjoy.com" rel="noopener noreferrer" target= "_blank"><em>The Aesthetics of Joy</em></a>. She holds a Master's in Industrial Design from Pratt Institute and a Bachelor's in English and Creative Writing from Princeton University. </p> <p><br /></p> <p>This is the second installment in a three part series we're running called, Mundane Glory about learning not to overlook the little things in your daily life that can be powerful and evidence-based levers for increased happiness. </p> <p><br /></p> <p><strong>For tickets to TPH's live event in Boston on September 7:</strong></p> <p><a href="https://thewilbur.com/armory/artist/dan-harris/" rel= "noopener noreferrer" target= "_blank"><strong>https://thewilbur.com/armory/artist/dan-harris/</strong></a></p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <ul> <li>The physiological and psychological benefits of joy </li> <li>How to find joy in tangible objects and sensorial experiences</li> <li>What Ingrid means by "faux joy"</li> <li>How joy can intersect with many emotions including sadness and awe</li> <li>How to change your environment, at work and at home, to infuse it with joy</li> <li>A practice she calls, "Joy spotting" </li> <li>Her list of, "The 50 Ways to Find More Joy Everyday" </li> <li>The importance of noticing your killjoys </li> <li>The risks of being visibly joyful </li> <li>And how even on your worst day, joy can be accessible </li> </ul> <p><br /></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/tph/podcast-episode/ingrid-fetell-lee" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/tph/podcast-episode/ingrid-fetell-lee</a></p>

Neuroaesthetics: How Art Can Improve and Extend Your Life | Ivy Ross and Susan Magsamen

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p><em>---</em></p> <p><br /></p> <p>Did you know that just 20 minutes of art a day is as beneficial as exercise and mindfulness? Or that participating in one art experience per month can extend your life by ten years? </p> <p><br /></p> <p>Our guests Ivy Ross and Susan Magsamen talk about their new book, <a href= "https://www.yourbrainonart.com/your-brain-on-art-book" rel= "noopener noreferrer" target="_blank"><em>Your Brain on Art: How the Arts Transform Us</em></a><em>.</em> Together they explore the new science of neuroaesthetics, which explains how the arts can measurably change the body, brain, and our behaviors. </p> <p><br /></p> <p>This is the first installment in a three part series we're running called, Mundane Glory about learning not to overlook the little things in your daily life that can be powerful and evidence-based levers for increased happiness. </p> <p><br /></p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <p><br /></p> <ul> <li>Their definition of the arts and aesthetic experiences</li> <li>How they see nature as, "the highest form of art"</li> <li>How simple actions like humming in the shower & gardening can be categorized as art experiences</li> <li>How you don't have to be good at making art to benefit from it</li> <li>The difference between "makers" and "beholders" of art</li> <li>What they mean by art being a part of our evolutionary DNA</li> <li>How engaging in the arts can help strengthen our relationships and connectivity</li> <li>How arts and aesthetic experiences create neuroplasticity in the brain</li> <li>How society's emphasis on optimizing for productivity has pushed the arts aside</li> <li>The four key attributes that make up a concept called an "aesthetic mindset"</li> <li>The benefits of partaking in a wide array of art experiences</li> <li>The importance of infusing play and non judgment into the art you make</li> <li>How art can be a form of meditation and mindfulness</li> <li>How artistic experiences can extend your life, help treat disease and relieve stress</li> <li>How the arts affect the way we learn</li> <li>The emerging field of neuroarts and neuroaesthetics</li> <li>How food fits into the arts category</li> <li>Simple ways to integrate the arts into our daily lives</li> <li>Technology's relationship to the arts</li> <li>And the importance of architecture and your physical space as a form of art</li> </ul> <p><br /></p> <p><br /></p> <p><strong>For tickets to TPH's live event in Boston on September 7:</strong></p> <p><a href="https://thewilbur.com/armory/artist/dan-harris/" rel= "noopener noreferrer" target= "_blank"><strong>https://thewilbur.com/armory/artist/dan-harris/</strong></a></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/tph/podcast-episode/ivy-ross-susan-magsamen" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/tph/podcast-episode/ivy-ross-susan-magsamen</a></p>

The Dharma of Artificial Intelligence (AI) | Jasmine Wang &amp; Iain S. Thomas

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p><em>---</em></p> <p>Our guests today trained an AI on the world's most beloved texts, from the Bible to the Koran to the words of Marcus Aurelius, Maya Angelou, and Leonard Cohen. Then, they asked the AI life's hardest questions. The AI's answers ranged from strange to surprising to transcendent.</p> <p><br /></p> <p>Jasmine Wang, a technologist, and Iain S. Thomas, a poet, join us to talk about not only the answers they received from the robot, but also why they are deeply concerned about where AI might be headed.</p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <ul> <li>The origins of the book</li> <li>The definitions of some basic AI terminology</li> <li>The biggest takeaways of their conversation with AI—some of the answers they got back were fascinating and beautiful</li> <li>The perils and promise of AI (we spend a lot of time here)</li> <li>The ways in which AI may force us to rethink fundamental aspects of our own nature  </li> <li>And what we all can do to increase the odds that our AI future is more positive than not</li> </ul> <p><br /></p> <p><strong>For tickets to TPH's live event in Boston on September 7:</strong></p> <p><a href="https://thewilbur.com/armory/artist/dan-harris/" rel= "noopener noreferrer" target= "_blank"><strong>https://thewilbur.com/armory/artist/dan-harris/</strong></a></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/tph/podcast-episode/jasmine-wang-and-iain-s-thomas" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/tph/podcast-episode/jasmine-wang-and-iain-s-thomas</a></p>

Pulitzer Prize-Winning Novelist Jennifer Egan On: Panic, Awe, Fetishizing Authenticity, and Our Possible AI Futures

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p>---</p> <p>Jennifer Egan is not only a novelist, she's also written short stories and award-winning magazine journalism. She's one of those writers who can both spin a fascinating yarn and load it up with insights into everything from human nature to the future of technology, all while pulling off bewitching turns of phrase; what the writer Jonathan Franzen has called "micro felicities." </p> <p><br /></p> <p>Egan is as funny, fascinating, and open IRL as she is on the page although it's not clear <em>she</em> feels that way given she talks about how much smarter she feels in writing than in speaking!</p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <p><br /></p> <ul> <li>Egan's writing process </li> <li>The power of writing by hand </li> <li>The shocking, relentless, ruthless discipline that she imposes on herself to never do the same thing twice as she's writing</li> <li>Curiosity, awe, and panic attacks</li> <li>How she handles feedback</li> <li>Her feelings of insubstantiality </li> <li>Our cultures fetishization of authenticity</li> <li>The impact of success on her work</li> <li>AI and our possible technological futures</li> </ul> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/tph/podcast-episode/jennifer-egan" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/tph/podcast-episode/jennifer-egan</a></p>

Zach Braff On: Anxiety, Sobriety, Insomnia, Grief, Social Media, and the Meaning of the Tattoo on His Wrist

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p>---</p> <p>Today's episode is a wide-ranging Interview with Zach Braff, one of those rare famous people who's really willing to go there. </p> <p><br /></p> <p>You may know Braff from the TV show <em>Scrubs</em> or the movie <em>Garden State</em> but Braff is actually a genuine multi-hyphenate; a true triple threat. He acts, writes and directs his own movies and other people's TV shows including <em>Ted Lasso</em> on Apple TV. Relatively recently he put out a new movie that he both wrote and directed called <em>A Good Person</em> starring Florence Pugh and Morgan Freeman.  </p> <p><br /></p> <p>In this episode we talked about anxiety, depression, insomnia, addiction, grief, social media usage, and what he means by "learning to love your fate"—a notion that is literally tattooed on his wrist. </p> <p><br /></p> <p>This Interview was conducted in person at the <a href= "https://conferences.ted.com/ted2023" rel="noopener noreferrer" target="_blank">TED conference</a> in Vancouver this past April. </p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/tph/podcast-episode/zach-braff" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/tph/podcast-episode/zach-braff</a></p>

Your Sleep Questions, Answered | Donn Posner

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p>---</p> <p>In today's episode, Dr. Donn Posner proposes a whole new way of thinking about sleep. First, he normalizes the sleep problems many of us experience. If you're sleeping poorly right now, he says, don't freak out; it's natural and normal. Second, he has a bunch of tips for how to deal with insomnia, some of which you may have never heard before. </p> <p>Dr. Donn Posner is one of the leaders in the field of Cognitive Behavioral Therapy for insomnia. Dr. Posner is the Founder and President of Sleepwell Consultants, and Adjunct Clinical Associate Professor in the Department of Psychiatry & Behavioral Sciences at Stanford University School of Medicine. </p> <p><strong>In this episode we talk about:</strong></p> <p><br /></p> <ul> <li>The difference between chronic and acute insomnia</li> <li>How we can adapt to things that can mess up our sleep, like remote work</li> <li>Sub-chronic sleep conditions </li> <li>What to do if we're experiencing acute insomnia so that it doesn't become chronic insomnia </li> <li>The importance of structure when it comes to good sleep</li> <li>What social jet lag is </li> <li>Dr. Posner's take on napping</li> <li>Why wake time is so important when it comes to good sleep </li> <li>Why we shouldn't try to compensate for a bad night's sleep</li> </ul> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/tph/podcast-episode/donn-posner-268-rerun" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/tph/podcast-episode/donn-posner-268-rerun</a></p>

How to Sleep Better | Diane Macedo

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p>---</p> <p>If you're not sleeping well, it's harder to do anything you care about. It's harder to get healthier, to be more focused and productive, to be happier, to be more successful, to have good relationships—all of it. </p> <p><br /></p> <p>Sleep may be the apex predator of healthy habits, and yet so many of us are getting terrible sleep because we don't prioritize it or because we've told ourselves a whole story about how we're just not people who sleep well, and so we just live with it.</p> <p><br /></p> <p>In this episode, you're going to meet somebody who decided she was not going to live with it any longer, and she launched an extremely detailed personal investigation in order to fix it. And luckily for us, she is a journalist, so she documented the whole thing and gathered extremely useful, heavily vetted information and insights we can all use.</p> <p><br /></p> <p>Diane Macedo the author of the book, <a href= "https://www.harpercollins.com/pages/thesleepfix" rel= "noopener noreferrer" target="_blank"><em>The Sleep Fix: Practical, Proven and Surprising Solutions for Insomnia, Snoring, Shift Work, and More</em></a>. She is an ABC News anchor and correspondent and she appears on Good Morning America World News Tonight with David Muir and Nightline. Diane is also the daytime anchor for ABC News Live, the streaming service.</p> <p><br /></p> <p><strong>In this episode we talk about: </strong></p> <p><br /></p> <ul> <li>Key signs that you're not getting enough sleep</li> <li>Do sleeping pills really work?</li> <li>When and how to find a sleep specialist</li> <li>How to deal with performance anxiety around sleep </li> <li>The difference between sleep deprivation and insomnia</li> <li>Mindfulness and sleep</li> <li>The biggest sleep myths</li> </ul> <p><br /></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/tph/podcast-episode/diane-macedo-444-rerun" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/tph/podcast-episode/diane-macedo-444-rerun</a></p> <p><br /></p>

Three Strategies for Getting Over Yourself | Joseph Goldstein

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p>---</p> <p>Every year, Joseph Goldstein does a three month silent meditation retreat by himself at his home in Massachusetts. In this conversation you're about to hear, Joseph had just emerged from one such retreat with a bunch of thoughts on what are called the three proliferating tendencies or three papañca to use the ancient Pali term. </p> <p>These are three ways in which we perpetuate an unhealthy sense of self. Joseph has explained that you can think about the process of going deeper in meditation as a process of lightening up or getting less self-centered. You're about to get a masterclass in doing just that. </p> <p>For the uninitiated, Joseph is one of the co-founders of the Insight Meditation Society in Barre, Massachusetts. His co-founders are two other meditation titans, Sharon Salzberg and Jack Kornfield. Joseph has been a teacher at IMS since it was founded in the seventies and he continues to be the resident guiding teacher there. </p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <p><br /></p> <ul> <li>The framework for understanding the three proliferating tendencies; the basic building blocks of our experience in the world</li> <li>Six things that make up what the Buddha called "the all" </li> <li>What non-self means and why it's essential to the Buddhist teaching of liberation</li> <li>The two levels of truth: conventional and ultimate</li> <li>Why language is so important in conditioning how we experience things </li> <li>How the three proliferating tendencies provide a very practical guide to understanding how we manufacture our own suffering</li> </ul> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/tph/podcast-episode/joseph-goldstein-364-rerun" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/tph/podcast-episode/joseph-goldstein-364-rerun</a></p>

Four Ways to Boost Your Mindfulness Muscle | Joseph Goldstein

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p>---</p> <p>These days, the word mindfulness has become a buzz phrase but very often people don't know what the word actually means, much less how to practice it. One simple definition of mindfulness is the ability to see what's happening in your mind without getting carried away by it. The benefits of doing so are vast and profound— from decreased emotional reactivity to being more awake to what's actually happening in your life.</p> <p> </p> <p>Today's guest Joseph Goldstein talks about a classic Buddhist list called the Four Foundations of Mindfulness, which lays out various techniques for developing mindfulness within your practice.</p> <p> </p> <p>Goldstein is one of the premier western proponents of Mindfulness. He co-founded the legendary <a href= "https://www.dharma.org/" target="_blank" rel= "noopener noreferrer">Insight Meditation Society</a> alongside Sharon Salzberg and Jack Kornfield. He also wrote a book called <a href="https://www.goodreads.com/book/show/17689433-mindfulness" target="_blank" rel="noopener noreferrer"><em>Mindfulness: A Practical Guide to Awakening</em></a>.</p> <p> </p> <p><strong>In this episode we talk about:</strong></p> <p> </p> <ul> <li>The historical context for the four foundations of mindfulness </li> <li>Why he thinks the Buddha loved lists</li> <li>Why the Buddha placed mindfulness of the body first on the list</li> <li>The steps to mastering mindfulness of the body</li> <li>The meaning of the word embodied and how that's different from our usual mode of being in the world</li> <li>How and why to do walking meditations</li> <li>What are feeling tones and why are they important</li> <li>Practices for cultivating mindfulness of mind</li> <li>The mantras that Joseph uses when teaching </li> </ul> <p> </p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/tph/podcast-episode/joseph-goldstein-483-rerun" target="_blank" rel= "noopener noreferrer">https://www.tenpercent.com/tph/podcast-episode/joseph-goldstein-483-rerun</a></p>

Night School: How to Meditate While You're Asleep | Andrew Holecek

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p><em>---</em></p> <p>This is a fun, weird, extremely interesting and inspiring episode.</p> <p><br /></p> <p>It's about lucid dreaming, something that people might perceive as hippie nonsense, but is actually deeply woven into ancient and time-tested Buddhist traditions. </p> <p><br /></p> <p>Our guest today has been studying and practicing Buddhism and what he calls nocturnal meditations for more than four decades. And he has remarkably simple and down to earth tips for doing this in your own life. He argues anybody can do this. And the proposition is pretty compelling. We're asleep for a huge percentage of our life, and from a perspective of contemplative development, or training your mind, that's a huge stretch of land that is lying fallow. </p> <p><br /></p> <p>Andrew Holecek is an expert on lucid dreaming and the Tibetan yogas of sleep and dream. He is a member of the American Academy of Sleep Medicine, and the author of scientific papers on lucid dreaming. He has also written many books on the subject, including: <a href="https://www.andrewholecek.com/dream-yoga-book/" rel= "noopener noreferrer" target="_blank"><em>Dream Yoga: Illuminating Your Life Through Lucid Dreaming and the Tibetan Yogas of Sleep</em></a>.</p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <p><br /></p> <ul> <li>The Five Nocturnal Meditations, which include: liminal dreaming, lucid dreaming, dream yoga, sleep yoga, and bardo yoga</li> <li>Why bother with these nocturnal practices in the first place?</li> <li>How these nocturnal practices might be the next phase of human evolution</li> <li>The problem of wake-centricity</li> <li>Practical tips for trying this stuff yourself</li> <li>And if lucid dreaming is meant for everyone – including those of us with sleep issues</li> </ul> <p><br /></p> <p>For tickets to TPH's live event in Boston on September 7:</p> <p>https://thewilbur.com/armory/artist/dan-harris/</p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/tph/podcast-episode/andrew-holecek-620</a></p> <p><br /></p>

How Thinking About Death Can Improve Your Life | Alua Arthur

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p><em>---</em></p> <p><br /></p> <p>There seems to be one clear bug in the human operating system — most of us do not like talking about death. Yet when we do talk about it, it can genuinely upgrade the quality of our lives.</p> <p><br /></p> <p>Our guest today is Alua Arthur, a former attorney who is now what's called a death doula, which is someone who helps guide people through the end of their lives. Through this work, she has learned some extraordinary stuff about how to live life right now. </p> <p><br /></p> <p>Alua is also the founder of <a href= "https://goingwithgrace.com/" rel="noopener noreferrer" target= "_blank">Going with Grace</a>, a death doula training and end-of-life planning organization. She is working on her debut memoir, which will be coming out next year called, <a href= "https://www.harpercollins.com/pages/alua-arthur" rel= "noopener noreferrer" target="_blank"><em>Briefly Perfectly Human</em></a>.</p> <p><br /></p> <p>This conversation took place at the 2023 TED Conference in Vancouver, immediately after Alua delivered her triumphant talk, which is out now. Special thanks to the TED Audio Collective. You can listen to Alua's talk and other TED talks on the TED Talks Daily podcast. </p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <ul> <li>How death can be a powerful motivator </li> <li>How consistently being aware that you're going to die can be a "stress reliever" </li> <li>The utility of imagining your ideal death</li> <li>Her view on reincarnation </li> <li>How the concept of "healing" can sometimes be used as a weapon against ourselves </li> <li>The importance of not leaving things unsaid </li> <li>How "hope" at the end of life can sometimes be unhelpful</li> <li>What surprises her about death </li> <li>How her work helped her out of her depression</li> <li>The five steps that you should take when confronting your own death </li> <li>The harm that can sometimes result from too much medical intervention toward the end of life</li> <li>The often fraught relationship that vulnerable and marginalized people can have with the medical community </li> <li>The benefits of thinking about what version of yourself you want to meet on your deathbed</li> <li>The death meditation that she uses when working with people </li> <li>What to say and do when you are with somebody who is grieving </li> <li>And a practice she calls, "The dying things exercise" </li> </ul> <p><br /></p> <p>For tickets to TPH's live event in Boston on September 7:</p> <p><a href="https://thewilbur.com/armory/artist/dan-harris/" rel= "noopener noreferrer" target= "_blank">https://thewilbur.com/armory/artist/dan-harris/</a></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/tph/podcast-episode/Alua-Arthur-619" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/tph/podcast-episode/Alua-Arthur-619</a></p>

Listen to TED's How to Be a Better Human

<p>Check out our friends at <a href= "https://www.ted.com/podcasts/how-to-be-a-better-human" rel= "noopener noreferrer" target="_blank">How to Be a Better Human</a> podcast, as we take a look within and beyond ourselves.</p> <p>How to Be a Better Human isn't your average self-improvement podcast. It's a show that understands that being a human is hard -- because no one tells you how to do it well! Join comedian Chris Duffy as he has conversations with the kind of brilliant experts you see giving TED Talks. Listen as they share how anyone can put big ideas into practice in their own lives, and make them a little less terrible. Because although we do our best to figure out life on our own, we can always use some help. Find How to Be a Better Human wherever you get your podcasts.</p>

How to Disentangle from Toxic People | Lindsay C. Gibson

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p>---</p> <p>Our relationships are the most important variable in our health and happiness, but they may also be the most difficult. This is especially true when those closest to us turn out to be emotionally immature people.</p> <p><br /></p> <p>Lindsay C. Gibson is a clinical psychologist and bestselling author who specializes in helping people identify and deal with emotionally immature people, or EIP's. Her first appearance on our show was one of our most popular episodes of 2022. Now she's back to offer concrete strategies for handling the EIP's in your life, wherever you may find them. Her new book is called <em>Disentangling from Emotionally Immature People.</em></p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <ul> <li>A primer on the cardinal characteristics of emotionally immature people (EIP's), how to spot them, and why you might want to</li> <li>What Lindsay means by "disentangling" from EIP's, and how to do it</li> <li>What often happens to your own sense of self when you're in relationship (or even just in conversation) with an EIP </li> <li>How to interact with an EIP </li> <li>How to prevent brain scramble when you're talking with someone who isn't making any attempt to understand what you're saying  </li> <li>How she reacts when she comes across EIP's in her everyday life</li> <li>Whether it's possible to have some immature characteristics without being an EIP</li> <li>Handling your own emotionally immature tendencies  </li> <li>Whether or not EIP's can change</li> <li>The limits of estrangement</li> <li>Why she encourages "alternatives to forgiveness"</li> </ul> <p><br /></p> <p><strong>For tickets to TPH's live event in Boston on September 7:</strong></p> <p><a href="https://thewilbur.com/armory/artist/dan-harris/" rel= "noopener noreferrer" target= "_blank">https://thewilbur.com/armory/artist/dan-harris/</a></p> <p><br /></p> <p><strong>Full Shownotes:</strong></p> <p><a href= "https://www.tenpercent.com/tph/podcast-episode/lindsay-c-gibson-617" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/tph/podcast-episode/lindsay-c-gibson-617</a></p>

The Buddha's Four-Part Strategy for "Ultimate Happiness" | Sally Armstrong

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p>---</p> <p>"Mindfulness" has become a buzz phrase. There are books on mindful parenting, mindful lawyering, even mindful sex. But what does the word even mean? And how do you actually do it? In one of his most famous and foundational discourses, the Buddha was said to have laid out, in great detail, four ways to establish mindfulness. In today's episode we're going to walk through these four "foundations" of mindfulness with Sally Armstrong, who started practicing in 1981, began teaching 15 years later, and now leads retreats all over the world.</p> <p>We posted this episode a few years ago, but thought it might be a good time to drop a good, old-fashioned, meat and potatoes, stick to your ribs dharma episode to help us get back to basics. Because, like Sally says, Guru Google can only get us so far…</p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <p><br /></p> <ul> <li>How Sally got started in meditation – including sitting and in person retreat with SN Goenka and living near the Dalai Lama</li> <li>Using our meditation to align on intentions and values and seeing that we have a choice once we wake up. </li> <li>Where she encounters challenges in her practice today</li> <li>The importance of Beginner's mind </li> <li>Sally's clear breakdown of the Buddha's <strong>Four Foundations of Mindfulness</strong> (the first time we've really gone into detail on the show)</li> <li><br /></li> </ul> <p><strong>For tickets to TPH's live event in Boston on September 7:</strong></p> <p>https://thewilbur.com/armory/artist/dan-harris/</p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/sally-armstrong-232" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/sally-armstrong-232-rerun</a></p>

Can Radical Decluttering Significantly Boost Your Happiness? | Bonus Conversation with The Minimalists

<p>Have you ever noticed that no matter how much shit you buy, it never really does it for you? There's always that next purchase. </p> <p><br /></p> <p>I'm no anti-capitalist, but I don't think it hurts to acknowledge the lie—or if you want to be generous, misunderstanding—at the core of the enterprise: that somehow acquisition will lead to lasting satisfaction. </p> <p><br /></p> <p>This insight about the limits of materialism is what animates my friends Joshua Fields Millburn and Ryan Nicodemus, who together, are known as <a href="https://www.theminimalists.com/" rel= "noopener noreferrer" target="_blank">the Minimalists</a>. Several years ago, they released a documentary on Netflix. It focuses on how to declutter your stuff and life and how that can lead to decluttering your mind and reduced anxiety. </p> <p><br /></p> <p>They actually interviewed me for it—even though I am not really a minimalist—and to this day it is the interview that generated perhaps the most attention of any I have ever done. For years, people stopped me on the street about that one. </p> <p><br /></p> <p>Anyway, Joshua and Ryan are now bringing their <a href= "https://www.youtube.com/watch?v=J8DGjUv-Vjc" rel= "noopener noreferrer" target="_blank">documentary – aptly entitled "Minimalism" – to YouTube</a>, for free and without commercials. In honor of that, we are reposting an interview I did with them back in 2021.  </p> <p><br /></p> <p>We hope you enjoy this bonus rebroadcast, and don't forget to check out the Minimalists podcast, Youtube, website…they're everywhere. Oh, and just to say that when we originally posted this interview, we paired it with a supplemental conversation with the great meditation teacher Oren Sofer, so if you want to hear the original, you can check that out <a href= "https://www.tenpercent.com/tph/podcast-episode/the-minimalists-oren-sofer-362" rel="noopener noreferrer" target="_blank">here</a>.</p>

Nutrition Advice for People Who Don't Want to Go on a Diet | Rachael Hartley

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p><em>---</em></p> <p>If you want to opt out of diet culture, then what should you actually eat? </p> <p><br /></p> <p>Today's guest is endeavoring to answer this question. Rachel Hartley is a Certified Intuitive Eating Counselor and the author of a book called Gentle Nutrition: A Non-Diet Approach to Healthy Eating. </p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <ul> <li>The basics of intuitive eating</li> <li>Her thoughts on whether or not we should weigh ourselves</li> <li>Whether or not adopting intuitive eating means living with your face in a cookie jar forever</li> <li>How her work has influenced her own body image</li> <li>The eight guidelines of gentle nutrition</li> <li>Her provocative contention that "the healthiest choice isn't always the most nutritious choice"</li> <li>Her take on some of the critiques of intuitive eating</li> <li>Her thoughts on trendy new weight loss drugs like Ozempic</li> </ul> <p><br /></p> <p><strong>For tickets to TPH's live event in Boston on September 7:</strong></p> <p><a href="https://thewilbur.com/armory/artist/dan-harris/" rel= "noopener noreferrer" target= "_blank">https://thewilbur.com/armory/artist/dan-harris/</a></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/tph/podcast-episode/rachael-hartley-615" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/tph/podcast-episode/rachael-hartley-615</a></p>

Your Brain on Food | Dr. Uma Naidoo

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p>---</p> <p>Most of us have an intuitive sense that there's a pretty serious link between what we eat and how we feel. Today's guest is here to explain the science behind that relationship.</p> <p>Dr. Uma Naidoo is a pioneer in the field of nutritional psychiatry and an expert on both the gut-brain connection and the food-mood connection. She is a Harvard-trained psychiatrist, a professional chef, and a nutrition specialist. She is the Director of Nutritional and Lifestyle Psychiatry at Massachusetts General Hospital (MGH) and serves on the faculty at Harvard Medical School. And she is the author of a book called <em>This Is Your Brain on Food: An Indispensable Guide to the Surprising Foods that Fight Depression, Anxiety, PTSD, OCD, ADHD, and More.</em></p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <ul> <li>What the gut-brain connection is, how it works, and why it's so important</li> <li>Her contention that "we are in control of how we feel emotionally through the food choices we make every single day"</li> <li>How to leverage nutritional psychiatry to help you handle:</li> <li>---Anxiety</li> <li>---Depression</li> <li>---Sleep disorders</li> <li>---Dementia</li> <li>---PTSD</li> <li>---ADHD</li> <li>---OCD</li> <li>Her thoughts on taking in all of this information without developing orthorexia (an unhealthy obsession with healthy food)</li> <li>Her thoughts on intuitive eating</li> <li>How to understand vitamins vs. supplements (and her advice on taking supplements)</li> </ul> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/tph/podcast-episode/uma-naidoo-614" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/tph/podcast-episode/uma-naidoo-614</a></p>

Can You Get Fit Without Self-Loathing? | Cara Lai

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p><em>---</em></p> <p>It's an urgent question for so many of us: Can we exercise, can we take care of our bodies, without being driven by shame, self-loathing, or noxious comparison to other people?</p> <p>Our guest today has a unique perspective on this. Cara Lai is a former social worker and psychotherapist who is now a Buddhist teacher. She also used to be a marathoner. But in the last few years, her body has undergone some radical changes, leading her to some hard-won, fascinating, and deeply useful insights about how to strike the balance between taking care of your body and staying sane.</p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <ul> <li>Practices for that moment when you're getting out of the shower, see yourself in the mirror, and engage in a festival of self-judgment</li> <li>The surprising things that happened when Cara was forced to stop exercising</li> <li>A counterintuitive mindfulness practice suggestion for those with exercise routines</li> <li>When and why you should purposely do things you know are bad for you</li> <li>Why we often resist 'being in our bodies,' why that's OK, and how to lower the bar on this contemplative cliché–without giving it up</li> <li>A body-related Buddhist practice she finds to be totally not useful</li> </ul> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/tph/podcast-episode/cara-lai-612" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/tph/podcast-episode/cara-lai-612</a></p>

An Owner's Manual for Your Body | Juliet and Kelly Starrett

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p><em>---</em></p> <p>From the way we sit while watching TV to the way we put on our shoes, our days are filled with opportunities to improve our mobility–without getting all sweaty. That's according to today's guests, who are here to teach us about some simple ways to keep our bodies durable for as long as possible.</p> <p><br /></p> <p>Kelly and Juliet Starrett are the authors of the new book <em>Built to Move: The 10 Essential Habits to Help You Move Freely and Live Fully.</em> Their book covers 10 tests you can do to assess your mobility "vital signs" and 10 practices you can do to improve those vital signs and make your body work better.</p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <p><br /></p> <ul> <li>What the Starrett's see as the shortcomings of "the fitness industrial complex" </li> <li>What mobility is, and why working on it is different from working out </li> <li>Why you should practice getting up off the ground without help</li> <li>The importance of your hip range of motion</li> <li>Why the Starrett's recommend a minimum of 8,000 steps per day, not 10,000</li> <li>The 'Old Man Balance Test'</li> <li>The 'SOLEC test'</li> <li>The Starretts' recommendations on nutrition, sleep, and breathing</li> </ul> <p><br /></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/tph/podcast-episode/juliet-and-kelly-starrett-611" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/tph/podcast-episode/juliet-and-kelly-starrett-611</a></p>

Can A Buddhist Want A Beach Bod? | Behind the Scenes with TPH Producer DJ Cashmere

<p><strong>Editor's Note (March 2026):</strong> This episode contains a brief reference to Peter Attia. Since this episode was published, documents released by the Department of Justice have revealed Peter Attia's connection to Jeffrey Epstein. We find these revelations deeply troubling and do not condone any association with Epstein or his activities. Please know that we have removed our interviews with Peter Attia from our library.</p> <p><br /> ---------</p> <p>Starting next week, we're launching a six part series where we're going to talk to a vast array of experts on longevity, exercise, and diet — we're calling it Get Fit Sanely.</p> <p> </p> <p>To kick the series off, I wanted to have our senior producer DJ Cashmere on, who's the architect behind this project. You're gonna hear him get really personal about how these issues have affected his own psychology, and you'll hear a very thoughtful person talk about what he's taken away from the months of research he's done on these subjects. And, we'll give you a taste of what it's like here behind the scenes at Ten Percent Happier.</p> <p> </p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/tph/podcast-episode/buddhist-beach-bod" target="_blank" rel= "noopener noreferrer">https://www.tenpercent.com/tph/podcast-episode/buddhist-beach-bod</a></p> <p> </p> <p><strong>Other Resources Mentioned:</strong></p> <ul> <li><a href= "https://www.apmreports.org/episode/2022/08/09/no-excuses-race-and-reckoning-at-a-chicago-charter-school" target="_blank" rel="noopener noreferrer">No Excuses: Race and Reckoning at a Chicago Charter School</a> — DJ's audio documentary about his time as a teacher</li> </ul> <p> </p> <p> </p> <p><strong>Additional Resources:</strong></p> <ul> <li>Download the Ten Percent Happier app today: <a href= "https://10percenthappier.app.link/install" target="_blank" rel= "noopener noreferrer">https://10percenthappier.app.link/install</a></li> </ul> <p> </p>

Can You Really Live to 150 Years Old? | Dr. Mark Hyman

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p><em>---</em></p> <p>Everyone from the Buddha to the Stoics have exhorted us to remember that we're going to die. So what are we to make of Dr. Mark Hyman? He's a physician and a student of Buddhism who is just out with a new book, called, "Young Forever." In it, he argues that your biological age can be reversed even as you grow chronologically older. So we decided to have him on, learn about his approach, and gently grill him on some of the things that made us most skeptical. </p> <p>This is the second part of our new six-part series, Get Fit Sanely series, where we are trying to help you to make sense of the noise around getting fit–and to do so without losing your mind.</p> <p>A little bit more about Dr. Hyman: He is a practicing family physician, the Founder and Senior Advisor for the Cleveland Clinic Center for Functional Medicine, and a fifteen-time New York Times best-selling author. He also has his own podcast, called <em>The Doctor's Farmacy</em>.</p> <p><br /></p> <p><strong>In this episode we talk about:</strong></p> <ul> <li>Whether there's a tension between Mark's approach and Buddhism</li> <li>Whether it's realistic for people alive today to think that we could make it to 150 or 200 years old</li> <li>Mark's contention that he is in better shape at 63 than he was at 40</li> <li>His take on intuitive eating</li> <li>His top line recommendations on exercise</li> <li>The benefits of cuddling</li> <li>His response to critiques of functional medicine</li> <li>Whether his longevity routine is something regular people can do</li> <li>The research on cold plunges and saunas</li> <li>His advice on alcohol</li> </ul> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/dr-mark-hyman-609" rel= "noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/dr-mark-hyman-609</a></p>

A Personal Story from Dan

<p>As you might already know, May is Mental Health Awareness Month – and, while mental health is important every month, it's an important opportunity to share resources that can help one another. </p> <p><br /></p> <p>So, in that spirit – we're going to bring you a bonus episode from a podcast we love called Meditative Story. We're going to share my episode of <a href= "https://listen.meditativestory.com/MeditativeStoryfeed" rel= "noopener noreferrer" target="_blank">Meditative Story</a> with you, where I tell a personal story about a father-son trip that I went on with my son, Alexander, when he was four years old. And how this trip really changed our relationship. </p> <p><br /></p> <p>If you're not familiar with Meditative Story, it provides immersive storytelling with mindfulness prompts embedded right into the narrative, woven with a wonderful musical soundtrack. </p> <p><br /></p> <p>I hope you enjoy this episode of Meditative Story.</p> <p>x</p> <p><br /></p>

This Episode Will Make You Stronger | Sister Dang Nghiem

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p><em>---</em></p> <p>It's hard to be a human. No matter how good things are for you, being alive is still hard. Whatever your life circumstances are, we're all subject to impermanence and entropy. </p> <p><br /></p> <p>This episode dives into a five-part Buddhist list for being stronger in the face of whatever life throws at you. </p> <p><br /></p> <p>Sister Dang Nghiem, who goes by Sister D, is a nun in the Plum Village tradition and a disciple of Zen Master Thich Nhat Hanh. She was born in Vietnam during the war, and is the daughter of a Vietnamese mother and an American soldier. Sister D experienced an unfathomable amount of loss before relocating to the US, where she became a doctor and later, after experiencing more loss, became a nun. She's written several books and her most recent is <a href= "https://www.parallax.org/product/flowers-in-the-dark/" rel= "noopener noreferrer" target="_blank"><em>Flowers in the Dark</em></a>.</p> <p><br /></p> <p>In this conversation, Sister D shares her story, and then walks us through The Five Strengths of Applied Zen Buddhism which include trust, diligence, mindfulness, concentration, and insight.</p> <p><br /></p> <p><em>Content Warning: This episode covers difficult topics including death, mental illness, and sexual abuse. </em></p> <p><br /></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/sister-dang-nghiem-403-rerun" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/sister-dang-nghiem-403-rerun</a></p>

9 Strategies for Managing Your Time | Laura Vanderkam

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p>---</p> <p>So many of us suffer over the issue of time management. </p> <p><br /></p> <p>Our guest today approaches the topic from research and personal experience and dives into how we can think more strategically about our time and aspire to build resilient schedules, rather than perfect ones. </p> <p><br /></p> <p>Laura Vanderkam is the author of several time management and productivity books. Her latest is <a href= "https://lauravanderkam.com/books/tranquility-by-tuesday/" rel= "noopener noreferrer" target="_blank"><em>Tranquility by Tuesday: 9 Ways to Calm the Chaos and Make Time for What Matters</em></a>. Her work has appeared in <em>The New York Times, The Wall Street Journal,</em> and <em>Fast Company</em>. Laura's TED Talk on "How to Gain Control of Your Free Time" has been viewed more than 12 million times, and she also hosts the podcast <a href= "https://lauravanderkam.com/before-breakfast-podcast/" rel= "noopener noreferrer" target="_blank"><em>Before Breakfast</em></a>. Her previous books include <a href= "https://lauravanderkam.com/books/off-the-clock/" rel= "noopener noreferrer" target="_blank"><em>Off the Clock: Feel Less Busy While Getting More Done</em></a><strong><em>,</em></strong> <a href="https://lauravanderkam.com/books/i-know-how-she-does-it/" rel="noopener noreferrer" target="_blank"><em>I Know How She Does It: How Successful Women Make the Most of Their Time</em></a><em>,</em> <a href= "https://lauravanderkam.com/books/successful-people-do/" rel= "noopener noreferrer" target="_blank"><em>What the Most Successful People Do Before Breakfast</em></a>, and <a href= "https://lauravanderkam.com/books/168-hours/" rel= "noopener noreferrer" target="_blank"><em>168 Hours: You Have More Time Than You Think</em></a><em>. </em></p> <p><br /></p> <p>In this episode we talk about: </p> <p><br /></p> <ul> <li>Why time is the great leveler</li> <li>Why time management strategies aren't only for people lucky enough to set their own schedules </li> <li>Why Laura's number one rule in her book is to "give yourself a bedtime" </li> <li>Why she is a big believer that that weekends and evenings do not have to be work free zones</li> <li>How to use exercise as a reset button during your day</li> <li>Why creating a habit doesn't have to mean doing it everyday</li> <li>The time management rule that Laura gets the biggest pushback on </li> <li>And the rule Laura says all the other rules are jealous of</li> </ul> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/laura-vanderkam-606" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/tph/podcast-episode/laura-vanderkam-606</a></p>

A Three Part Plan for Anxiety | Dr. Luana Marques

<p><em>New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers.</em></p> <p><em>---</em></p> <p>The notion of "being your authentic self" might sound like too much of a tired trope, but getting real and stripping away your fears and hang-ups can help you live a more meaningful life. </p> <p><br /></p> <p>In her new book, <a href="https://drluana.com/book/" rel= "noopener noreferrer" target="_blank">"Bold Move: A 3-Step Plan to Transform Anxiety into Power"</a>, Dr. Luana Marques shares her story about growing up in chaos and learning early skills of cognitive behavioral therapy that helped her cope with anxiety and live boldly. </p> <p><br /></p> <p>Dr. Luana Marques is an Associate Professor of Psychology at Harvard Medical School, a former president of the Anxiety and Depression Association of America (ADAA), and a renowned mental health expert, educator, and author.</p> <p><strong>In this episode we talk about:</strong></p> <ul> <li>Luana's personal story growing up in Brazil and struggling with anxiety as a child</li> <li>What it means to live boldly</li> <li>What is psychological avoidance and the 3 R's of Avoidance</li> <li>Luana's three step plan to transform anxiety into power</li> <li>How to be comfortably uncomfortable</li> <li>Why the brain is a faulty predictor</li> <li>Why being bold is not the same as being fearless</li> <li>Why social support is the number one buffer across any mental health issue</li> <li>How aligning your daily actions with your values can help you deal with anxiety </li> <li>How to identify your values by looking at pain</li> <li>And what Luana means by "being the water not the rock"  </li> </ul> <p><br /></p> <p><br /></p> <p><strong>Full Shownotes:</strong> <a href= "https://www.tenpercent.com/podcast-episode/dr-luana-marques-604" rel="noopener noreferrer" target= "_blank">https://www.tenpercent.com/podcast-episode/dr-luana-marques-604</a></p>