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Small Steps, Big Shifts: The Science Behind Microdose+
In this episode, Dr. Jeff Taekman explores the concept of Wellness Microdoses, emphasizing that small, repeatable actions can lead to significant health improvements. He discusses how human biology resists large changes, the science behind willpower and habit formation, and introduces strategies like habit stacking to integrate microdoses into daily life.
Dr. Taekman also shares specific microdose techniques for better sleep and overall wellness across various dimensions. He highlights the importance of consistency over intensity and introduces his upcoming program, Microdose+ Sleep, aimed at improving sleep through small, evidence-based steps.
00:00 Science Behind Microdoses
00:11 INTRO / HOOK
01:48 THE SCIENCE BEHIND MICRODOSES
03:56 HABIT STACKING: HOW TO LOCK IN MICRODOSES
05:32 SLEEP EXAMPLES: MICRODOSE+ SLEEP
06:42 BEYOND SLEEP: THE NINE DIMENSIONS
07:58 PRACTICAL TAKEAWAY
08:42 SCIENCE SAYS: LIMITATIONS & NUANCE
09:01 CLOSING
10:18 OUTRO
Mentioned in Podcast
* Free Science of Microdose+ eBooklet
* Microdose+ Sleep
* 7-Day Sleep Challenge (try Microdose+, commitment free)
* 9-Dimensions Wellness Assessment
* All the HealthHippieMD Stuff
Citations
* Baumeister RF, Bratslavsky E, Muraven M, Tice DM. Ego depletion: Is the active self a limited resource? J Pers Soc Psychol. 1998;74(5):1252-1265.
* Carter, K., Kofler, L., Forster, D., & McCullough, M. (2015). “A Series of Meta-Analytic Tests of the Depletion Effect: Self-Control Does Not Seem to Rely on a Limited Resource.”
* LeDoux JE. Emotion circuits in the brain. Annu Rev Neurosci. 2000;23:155-184.
* Graybiel AM. Habits, rituals, and the evaluative brain. Annu Rev Neurosci. 2008;31:359-387.
* Wood W, Rünger D. Psychology of habit. Annu Rev Psychol. 2016;67:289-314.
* Gollwitzer PM, Sheeran P. Implementation intentions and goal achievement: A meta‐analysis of effects and processes. Adv Exp Soc Psychol. 2006;38:69-119.
* Clear J. Atomic Habits. Avery; 2018.
* Fogg BJ. Tiny Habits: The Small Changes That Change Everything. Houghton Mifflin Harcourt; 2019.
Get full access to HealthHippieMD at healthhippiemd.substack.com/subscribe
View all episodes
By Jeff Taekman, M.D.In this episode, Dr. Jeff Taekman explores the concept of Wellness Microdoses, emphasizing that small, repeatable actions can lead to significant health improvements. He discusses how human biology resists large changes, the science behind willpower and habit formation, and introduces strategies like habit stacking to integrate microdoses into daily life.
Dr. Taekman also shares specific microdose techniques for better sleep and overall wellness across various dimensions. He highlights the importance of consistency over intensity and introduces his upcoming program, Microdose+ Sleep, aimed at improving sleep through small, evidence-based steps.
00:00 Science Behind Microdoses
00:11 INTRO / HOOK
01:48 THE SCIENCE BEHIND MICRODOSES
03:56 HABIT STACKING: HOW TO LOCK IN MICRODOSES
05:32 SLEEP EXAMPLES: MICRODOSE+ SLEEP
06:42 BEYOND SLEEP: THE NINE DIMENSIONS
07:58 PRACTICAL TAKEAWAY
08:42 SCIENCE SAYS: LIMITATIONS & NUANCE
09:01 CLOSING
10:18 OUTRO
Mentioned in Podcast
* Free Science of Microdose+ eBooklet
* Microdose+ Sleep
* 7-Day Sleep Challenge (try Microdose+, commitment free)
* 9-Dimensions Wellness Assessment
* All the HealthHippieMD Stuff
Citations
* Baumeister RF, Bratslavsky E, Muraven M, Tice DM. Ego depletion: Is the active self a limited resource? J Pers Soc Psychol. 1998;74(5):1252-1265.
* Carter, K., Kofler, L., Forster, D., & McCullough, M. (2015). “A Series of Meta-Analytic Tests of the Depletion Effect: Self-Control Does Not Seem to Rely on a Limited Resource.”
* LeDoux JE. Emotion circuits in the brain. Annu Rev Neurosci. 2000;23:155-184.
* Graybiel AM. Habits, rituals, and the evaluative brain. Annu Rev Neurosci. 2008;31:359-387.
* Wood W, Rünger D. Psychology of habit. Annu Rev Psychol. 2016;67:289-314.
* Gollwitzer PM, Sheeran P. Implementation intentions and goal achievement: A meta‐analysis of effects and processes. Adv Exp Soc Psychol. 2006;38:69-119.
* Clear J. Atomic Habits. Avery; 2018.
* Fogg BJ. Tiny Habits: The Small Changes That Change Everything. Houghton Mifflin Harcourt; 2019.
Get full access to HealthHippieMD at healthhippiemd.substack.com/subscribe