10% Happier with Dan Harris

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

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

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

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

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

Subscribe to our YouTube Channel

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

Beyond the cliché: listening to your body.

Christiane Wolf, MD, PhD is a former physician and internationally known mindfulness and Insight (Vipassana) meditation teacher. She is the author of "Outsmart Your Pain" and the coauthor of "A Clinician's Guide to Teaching Mindfulness". She is also a senior teacher at InsightLA in Los Angeles. And in her spare time, she runs ultramarathons.

In this episode we talk about:

• How to develop and hone interoception
• How to do practices like a body scan — and how helpful it can be for all aspects of life
• How to shift how we relate to our body
• The four foundations of mindfulness — one of the crucial discourses of the Buddha
• What a healthy relationship to the body looks like
• Translating monastic practices to our modern day lives
• How to reduce stress and suffering in the body
• Indifference vs equanimity / serenity
• Helpful questions to ask yourself in cultivating a new relationship with your body
• The four sources of reluctance or resistance to exercise
• Discipline vs self-compassion
• Unpacking the dysfunction among people who overexercise
• What we can learn from injury

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 Outsmart Your Pain | Christiane Wolf
• 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

Editor's Note (March 2026): 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. ---

Behind the scenes of this year's Get Fit Sanely series with ace producers Eleanor Vassili and Marissa Schneiderman.

Today we're kicking off the third annual iteration of a very popular series we do, called Get Fit Sanely. It's all about how to take care of your body without losing your mind. This is a dynamic tension many of us struggle to manage.

This is our most ambitious version of Get Fit Sanely. We're dedicating the whole month of June to the topic, with an incredible array of guests, on everything from gut health to importance of rest to how to operationalize the old cliché around listening to your body.

In this episode we talk about:

• Selecting guests and topics for this year's iteration of the series
• How our producers let curiosity guide their thinking
• How this year's episodes build on what we've covered in the past
• Where our producers' personal stories come into play
• And an exciting new component we're finally able to offer (hint: it's guided meditations)

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
• The Anti-Diet | Evelyn Tribole
• Can You Get Fit Without Self-Loathing? | Cara Lai
• How To Outsmart Your Pain | Christiane Wolf

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