You’re getting the wrong kind of stress. Here’s how to change that.

Jeff Krasno is the co-founder and CEO of Commune, a masterclass platform for personal and societal well-being, and co-creator of Wanderlust, a global series of wellness events. He hosts the Commune podcast and his new book is called Good Stress: The Benefits of Doing Hard Things. 

In this episode we talk about:

• Practical strategies for bringing “good stress” into your life
• Fasting
• Communication techniques
• And much more

Paid subscribers of DanHarris.com will have exclusive access to a set of all-new guided meditations, led by friend of the show Cara Lai, customized to accompany each episode of the Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here.

Related Episodes:

• How To Take Care of Your Body Without Losing Your Mind
• Get Fit Sanely: the podcast playlist

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To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

Our guest argues that looking back on those who came before us can help us understand who we are and why we do the things we do. Plus, a very special request from Dan.

Spring Washam is a well-known teacher, author, and visionary leader based in Oakland, California. She is the author of A Fierce Heart: Finding Strength, Courage and Wisdom in Any Moment and her newest book, The Spirit of Harriet Tubman: Awakening from the Underground. Spring is considered a pioneer in bringing mindfulness-based meditation practices to diverse communities. She is one of the founding teachers at the East Bay Meditation Center, located in downtown Oakland, CA and has practiced and studied Buddhist philosophy in both the Theravada and Tibetan schools of Buddhism since 1999.

In this episode we talk about:

• How Spring came to write about Harriet Tubman’s life
• Her work with plant medicine and the shamanic tradition
• The dream and the “conversations” Spring had with Tubman
• Why we are all so interested in ancestry
• How we can deepen our relationship with our ancestors
• Family Constellation Therapy as a modality for doing ancestry work
• Spring’s own family history
• Why she is still processing the experience of writing her book about Harriet Tubman
• What she means by the “inner underground railroad” and how it is alive today
• And, how, in the inner underground railroad, freedom equates to nirvana 

Content Warning: mentions of suicide

This episode originally aired in February 2023, and we’re re-airing it today for two reasons: first, because it’s awesome; and second, because Spring needs help.  A few months ago, Spring was hit by a delivery truck while crossing the street in Atlanta. She suffered extensive injuries and has been largely unable to work since then. As a result, she's been experiencing some financial distress between her mounting medical bills and her inability to be fully employed. 

We’ve teamed up with the meditation teachers Jack Kornfield and Trudy Goodman to start a GoFundMe page to help Spring raise a little bit of money. Jack, Trudy and Dan have all contributed. If you can make a contribution, please do. No amount is too small. 

You can find the GoFundMe here: https://www.gofundme.com/f/support-spring-washams-healing-journey

Related Episodes:

• The Dharma of Harriet Tubman | Spring Washam
• Spring Washam, ‘What Was Creating All This Suffering?’
• Everything You Wanted To Know About Meditation Retreats But Were Afraid To Ask | Spring Washam (And Dan’s Close Friend, Zev Borow)

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We asked listeners to tell us about some of their favorite episodes from our Get Fit Sanely series, and we’ll be bringing you some excerpts of those episodes on Fridays this month. Today, we’re hearing from listener Abby, who experienced a game-changing moment in our episode on mobility with Kelly and Juliet Starrett. Paid subscribers of DanHarris.com will have exclusive access to a set of all-new guided meditations, led by friend of the show Cara Lai, customized to accompany each episode of the Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here.

Related Episodes:

• An Owner’s Manual for Your Body | Juliet and Kelly Starrett
• How To Take Care of Your Body Without Losing Your Mind
• Get Fit Sanely: the podcast playlist

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To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

What muscles are for, how to get them, and why it’s never too late to start building them.

Bonnie Tsui is a longtime contributor to The New York Times and the bestselling author of Why We Swim, a New York Times Book Review Editors’ Choice and a Time magazine and NPR Best Book of the Year. Her work has been recognized and supported by Harvard University, the National Press Foundation, the Mesa Refuge, and the Best American Essays series. Her newest book is called On Muscle.

This episode is part of our ongoing Get Fit Sanely series. 

In this episode we talk about:

• The connection between our muscles and mental health 
• The many benefits of strength training 
• How society, culture, and history have shaped the way we think about beauty standards and strength 
• Misconceptions about the six-pack 
• Running as a tool for healing
•  The psychological impact of realizing your own physical potential 
• The symbolism and science of the push-up
•  The connection between our muscles and our longevity
• Practical advice for beginning strength training
• And food habits that supports muscle growth

Paid subscribers of DanHarris.com will have exclusive access to a set of all-new guided meditations, led by friend of the show Cara Lai, customized to accompany each episode of the Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here.

Join Dan’s online community here

Follow Dan on social: Instagram, TikTok

Subscribe to our YouTube Channel

To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris.

Why it matters for mental health; how to make improvements without succumbing to snake oil; and why you should be looking at your poop.

Dr. Robynne Chutkan is a board certified gastroenterologist and the author of the four books Gutbliss, The Microbiome Solution, The Bloat Cure, and The Anti-Viral Gut. She’s also the host of The Gutbliss Podcast.

Paid subscribers of DanHarris.com will have exclusive access to a set of all-new guided meditations, led by friend of the show Cara Lai, customized to accompany each episode of the Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here.

In this episode we talk about:

• The relationship between gut health and mental health
• The microbiome, why it’s important, and how you can view the microbiome through a Buddhist lens
• A crash course on the digestive system
• How to navigate the snake oil – and why some supplements you are taking could be making your gut worse 
• We go deep on acid reflux 
• The downsides of chewing gum
• Distinguishing belly fat vs bloat
• Why not all gas is bad

Related Episodes:

• Your Brain on Food | Dr. Uma Naidoo
• The Science Of How Nature Changes Your Brain—From Sleep To Cognition To Your Nervous System | Dacher Keltner
• How To Get The Physiological And Psychological Benefits Of Nature If You Don’t Live Near Nature | Dacher Keltner
• The Science Of Walking: The Benefits Of Walking In Nature, Walking Meetings, And Walking Meditation | Dacher Keltner
• I Just Went Through A Career Earthquake. Here’s What I Learned About Anger, Insomnia, And Bouncing Back | Dan Harris
• Behind The Scenes Of The 10% Happier Podcast + A Sneak Preview Of Something Big
• How To Be Sanely Ambitious | Behind the Scenes with Dan and DJ

Join Dan’s online community here

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To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

We asked listeners to tell us about some of their favorite episodes from our Get Fit Sanely series, and we’ll be bringing you some excerpts of those episodes on Fridays this month. Today, we’re hearing from listener Traci who was introduced to the transformative concept of intuitive eating through our episode with dietician Christy Harrison. 

Paid subscribers of DanHarris.com will have exclusive access to a set of all-new guided meditations, led by friend of the show Cara Lai, customized to accompany each episode of the Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here.

• How To Embrace the Anti-Diet | Christy Harrison
• The Anti-Diet | Evelyn Tribole
• How To Take Care of Your Body Without Losing Your Mind
• Get Fit Sanely: the podcast playlist

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A roadmap for a more balanced life.

Claudia Hammond is an award-winning broadcaster, author, and psychology lecturer. In her work she shares the ways that psychological and medical research can help us in our everyday lives, whether through radio, TV, podcasts, public events or books. 

This episode is part of our ongoing Get Fit Sanely series. 

In this episode we talk about:

• How to define rest
• The health risks of fatigue 
• Why your rest is more effective if you don’t feel guilty about it
• Why watching TV is so restful (in moderation) 
• Why taking breaks shouldn’t be considered a reward 
• How to create your own personal prescription for rest
• Why a "resting state" for the brain is actually quite active
• The restful act of daydreaming (when it doesn’t lead to ruminating) 
• Heat therapies for reduced cortisol levels
• Why some forms of movement and exercise can be restful
• The #1 most restful activity based on her research
• And practical advice for incorporating more rest into your busy life

Paid subscribers of DanHarris.com will have exclusive access to a set of all-new guided meditations, led by friend of the show Cara Lai, customized to accompany each episode of the Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here.

Related Episodes:

• Get Fit Sanely: the podcast playlist
• Neuroaesthetics: How Art Can Improve and Extend Your Life | Ivy Ross and Susan Magsamen

Join Dan’s online community here

Follow Dan on social: Instagram, TikTok

Subscribe to our YouTube Channel

Additional Resources: 

• The Art of Rest
• The Keys to Kindness
• Healthcheck
• All in the Mind

To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris.

Simple and realistic strategies from an ultra-endurance athlete.

Rich Roll is a vegan ultra-endurance athlete and full-time wellness & plant-based nutrition advocate, podcast host, public speaker, and inspiration to people worldwide as a transformative example of courageous and healthy living.

This episode is part of our ongoing Get Fit Sanely Series. 

In this episode we talk about:

• How to harness the power of momentum 
• The importance of intrinsic motivation
• What being “in shape” actually means 
• Practical tips for people who aren’t ultra-endurance athletes
• Why so many people hate vegans and why you should eat more plants anyway
• Unhealthy obsessions with being healthy and the dangers of orthorexia
• Addiction, recovery, and healing childhood wounds
• What Rich’s exercise regime looks like now
• Psychedelics and non-duality
• And much more

Paid subscribers of DanHarris.com will have exclusive access to a set of all-new guided meditations, led by friend of the show Cara Lai, customized to accompany each episode of the Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here.

Related Episodes:

• The Anti-Diet | Evelyn Tribole
• Get Fit Sanely: the podcast playlist

Join Dan’s online community here

Follow Dan on social: Instagram, TikTok

Subscribe to our YouTube Channel

Additional Resources: 

• The Rich Roll Podcast
• Voicing Change Media
• Links to Rich’s books 

To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris.

We asked listeners to tell us about some of their favorite episodes from our Get Fit Sanely series, and we’ll be bringing you some excerpts of those episodes on Fridays this month. Today, we’re hearing from listener Cynthia who had a vivid takeaway from our episode on exercise and the brain with neuroscientist Wendy Suzuki. 

Paid subscribers of DanHarris.com will have exclusive access to a set of all-new guided meditations, led by friend of the show Cara Lai, customized to accompany each episode of the Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here.

Related Episodes:

• The Neuroscience of Exercise | Wendy Suzuki
• How To Take Care of Your Body Without Losing Your Mind
• Get Fit Sanely: the podcast playlist Join Dan’s online community here

Follow Dan on social: Instagram, TikTok

Subscribe to our YouTube Channel

To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris

Including: “exercise snacking,” prioritizing play, and overcoming “revenge bedtime procrastination.”

Marielle Segarra is a reporter and the host of NPR's Life Kit, the award-winning podcast and radio show that shares trustworthy, nonjudgmental tips that help listeners navigate their lives.

In this episode we talk about:

•  How and why Marielle got interested in this stuff 
• Exercise and sleep tips that Marielle has incorporated into her own life. 
• Something called, “revenge bedtime procrastination” – and how to work with it
• Some key learnings from Marielle’s experience with cancer
• The link between fitness and play—and why play is so important for human flourishing
• How to assess how much play you’re getting and tips for getting more of it
• The very subtle but important question of letting go of outcomes—in other words, not pursuing all of this stuff with so much of an agenda— and actually enjoying the process 

Paid subscribers of DanHarris.com will have exclusive access to a set of all-new guided meditations, led by friend of the show Cara Lai, customized to accompany each episode of the Get Fit Sanely series. We're super excited to offer a way to help you put the ideas from the episodes into practice. Learn all about it here.

Related Episodes:

• How to Change Your Habits | Katy Milkman
• LifeKit’s A behavioral scientist's advice for changing your life 
• How To Take Care of Your Body Without Losing Your Mind
• Get Fit Sanely: the podcast playlist

Join Dan’s online community here

Follow Dan on social: Instagram, TikTok

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To advertise on the show, contact [email protected] or visit https://advertising.libsyn.com/10HappierwithDanHarris