Mentally Fit

Did you know you can train your brain to regulate itself to a calm state during moments of stress? Listen to an inspiring conversation with Tara Miller, a brain coach specializing in Self Regulation Therapy (SRT), all about the practice of training yourself to optimize the different states of your nervous system to calm down and face any challenge.
Tara Miller is a psychotherapist, performance coach, author and speaker. She helps high performers, front line workers, educators, and athletes optimize their nervous systems using the neuroscience based modality, Self Regulation Therapy. Her clients see increased resilience, improved focus and performance, and overall benefits in health and wellbeing.
Liv and Tara discuss Tara's experence as a brain coach, what is SRT, how you can practice it, and the different states of your nervous system like freeze, fight or flight, rest and digest.
What is discussed:
1:00: What is Self Regulation Therapy?
4:30: What triggers fight or flight mode in daily life?
6:50: How do we combat fight or flight reactions?
9:50: Self regulation vs. self soothing
13:00: How to self regulate quickly in moments of panic
18:19: Common tools to feel more resilient
22:30: How you can learn more about SRT
26:45: What lights up Tara
30:30: What Tara does to stay mentally fit
36:00: How to get in touch with Tara
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A good mentor makes all the difference. Listen now to discover the power of mentorship.
In this episode, Liv Bowser shares the benefits of having a mentor, ways a good mentor can support your mental health and your career, how to find the right one, and practical tips for building a successful mentor-mentee relationship. Plus, get actionable steps to start your next mentorship relationship today!
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Have you thought about how light can affect your sleep? Do you remember your dreams? Do you know your chronotype? Listen to a conversation with sleep-expert Dr. Elie Gottlieb all about sleep health, sleep habits, and sleep optimization.
Dr. Elie Gottlieb is a sleep neuroscientist with over 10 years of sleep, circadian rhythm, and neuroscience research experience. Liv and Elie discuss all the basics of sleep including circadian rhythms, the different stages of sleep, how you can find your sleep chronotype, and delve into the relationship between sleep and mental health, journaling, rituals, and more.
What is discussed:
1:00: How our body knows when to sleep
2:29: What is circadian rhythm?
5:00: The 4 sleep stages
9:05: How light affects your sleep
11:35: Synthetic vs. natural light
14:00: Living with your chronotype
19:00: How to find your chronotype
23:07: How does sleep affect mental health?
26:50: Sleep supplements
31:08: Blue light before bed
33:33: Pre-sleep wind-down routines
36:32: Elie’s sleep routine
39:44: The importance of rituals before bed
42:24: Sleep disorders
45:20: The relationship between sleep and skin health
48:06: Optimal sleep positions
50:00: Where to start to improve your sleep
Find your chronotype quiz
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Feeling overwhelmed? Learn how to stress less with five mindful methods you can easily incorporate into your daily routine.
In this episode, Liv Bowser shares the benefits and step-by-step instructions for deep breathing, body scan meditations, mindful walking, progressive muscle relaxation, and gratitude journaling to help you live a calmer, more present life.
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Everyone wants to live a long and healthy life, is biohacking the way to do it? Listen to an insightful conversation with Sarah Glicken, an entrepreneur and pro-aging and health optimization advocate, all about everyday practices that make health optimization accessible and practical for all.
Sarah is a Holistic Health Coach and holds a Masters in Spiritual Psychology. She is the owner of three OsteoStrong locations and helps physicians and wellness practitioners integrate cutting-edge health technologies and nutritional supplements into their practices.
Liv and Sarah discuss Sarah's journey to holistic wellness, biohacking and common misconceptions, what is pro-aging, how to live a longer healthier life, and more.
What is discussed:
1:00: Sarah’s upbringing
3:53: Spiritual Psychology
6:00 Sarah's role models
9:35 Tony Robbins "Unleash the Power Within” event
12:34 Opening up Osteostrong
15:27 What is biohacking?
16:04 No-cost forms of biohacking
16:50 Elaborate forms of biohacking
18:01 Sarah's go-to health optimization hacks
22:36 Pro-aging advocacy
25:55 How to set yourself up for a longer healthier life
29:30 How Sarah stays mentally fit
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If you've ever wondered what it's like to not say a word for 7 days, this episode is for you.
Our founder, Liv Bowser, shares her experience with a 7-Day Silent Retreat at Spirit Rock. She explains what a silent retreat is, what you do all week, and what she learned. Key learnings include the benefits of stepping into uncomfortable and challenging experiences, why pushing yourself is key to personal growth, the beauty in slowing down, and more.
Timestamps:
1:00 About the silent retreat
4:07 The theme of equanimity and inner peace
5:40 Daily routine at the retreat
8:15 The challenging parts
10:45 Key learning #1: It is important to challenge yourself
13:29 Key learning #2: Rituals matter
15:47 Key learning #3: Community is everything
18:00 Key learning #4: Don’t rush it
19:34 Silence exercise
20:58 A tip and challenge
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How do you define success? Are you living the life you want? Listen to how Gina DiNapoli, creator of the workout JABS, decided to shut down her successful business in New York in pursuit of a happier, more peaceful, and less work-centric life in Italy.
Gina's workout, JABS, took Equinox and the COVID online workout era by storm. JABS was loved by thousands of clients and changed the way people approached their fitness journeys. She gave it all up and is ready to share why.
Liv and Gina discuss why Gina made the choice to pivot her life and move to a new country, how she redefined success for herself, hustle culture, manifestation, and more.
What is discussed:
2:17: Who is Gina and What is JABS
3:50: Shutting down JABS and moving to Italy
8:35: Redefining success
10:50 Transitioning to a new country and lifestyle
14:51: Living on “bonus time”
20:15: Changing where you get value
22:15: Gratitude practices
25:08: Manifestation and how to do it
37:30: How to balance your purpose in work and life
41:25: Weaknesses as strengths
45:28: Advice for transition periods
47:26: Advice for scary moments
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Gina's Workouts in Florence

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Knowing how to quickly boost your mood can help you cope better with stress and setbacks, increasing the joy you experience in daily life. In this episode, Liv Bowser dives into three science-backed and practical ways to boost your mood in just 5 minutes.
Discover how freshening up, scheduling playtime, and reflecting on a great memory can have a positive impact on how you feel. Plus, Liv guides you through an exercise to feel happier right now.
Tune in to learn how to feel more on top of things and satisfied with your immediate environment.
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Sacrificing your health for a thriving business has become the norm, but is that really necessary? Dr. John Torrens says you can have it all. As a serial entrepreneur, Dr. Torrens has managed to grow, sell, and buy multiple businesses and optimize his health at the same time. Listen to his story to learn practical wellness practices you can adopt to become a balanced entrepreneur today.
Dr. Torrens is an award-winning Professor of Entrepreneurial practice, author, TEDx speaker, and three-time Inc. 5000 entrepreneur. He is healthcare and education entrepreneur with 25 years leading high growth companies with experience in developing high-performing teams, raising capital, and both buy/sell side M&A.
Liv and John discuss how John got into mental and physical wellbeing, how you can begin your entrepreneurial journey, practical advice for aspiring entrepreneurs, wellness practices to enhance longevity, and more.
What is discussed:
1:10: John’s entrepreneurial journey
3:55: Relationship with wellness
7:00: John's journey into holistic health
9:00: Best age for entrepreneurship
11:35: How to prepare for the worst-case scenario
14:10: How to deal with uncertainty
16:00: Habits to maintain a healthy mindset
22:30: How to maximize your health span
26:27: How to satisfy the entrepreneurial need to create
28:27: Final advice for entrepreneurial self-care
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Do you ever sweat the small stuff? Do you wish you could feel more resilient in the face of challenges? The truth is that all of us could benefit from more resilience to better face adversity, solve problems, and move forward.
Liv Bowser highlights the fifth and final Mental Muscle™, resilience, and shares how you can cultivate a more resilient mindset today. She explains what resilience is, how she stayed motivated while securing funding from VCs during the early stages of Liberate, receiving feedback, and shares a short exercise to release stress.
In this episode you'll learn:
Tools to build resilience
Problem-solving skills
How to not sweat the small stuff
Resilience in work and life
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