Ryan Holiday: “Discipline makes whatever you do great.”

Ryan, a No. 1 New York Times bestselling author, joins mbg co-CEO, Jason Wachob, to discuss how to practice self-discipline for long-term success, plus:

- How abundance can make you unhappy (~00:35)

- How to become good at self-discipline (~04:28)

- Why you shouldn’t have iMessage on your computer (~08:39)

- How routines help you succeed (~11:09)

- Why you shouldn’t check your phone first thing in the morning (~15:48)

- The mental benefits of a clean workspace (~18:14)

- How to get over a creative slump (~30:34)

- The importance of small wins & taking one step at a time (~32:50)

- How to maintain long-term happiness & success (~42:48)

- How self-discipline can make you successful (~46:59)

Referenced in the episode:

- Ryan's newest book, Discipline Is Destiny: The Power of Self-Control.

- Check out all of Ryan's bestselling books.

- mbg Podcast episode #213 and #166, with Ryan.

- The Power Broker, by Robert A. Caro.

- mbg Podcast episode #350, with Gretchen Rubin.

- Listen to Mark Zuckerberg on The Joe Rogan Experience.

- Endurance, by Alfred Lansing.

- mbg Podcast episode #408, with Troy Aikman

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Amy Sapola, PharmD: “Get in as much color with your food as you can. Color is phytonutrients, and color is that sensory experience.” 

Amy, a functional medicine expert, joins mbg co-CEO, Jason Wachob, to discuss the all-time best nutrition hacks, plus:

- Why blood sugar balance is critical for optimizing metabolism (~04:04)

- How vegetables can increase your happiness (~07:38)

- Why some processed foods don’t spike your blood sugar (~10:44)

- Why you should boil your sweet potatoes (~12:36)

- Why regenerative agriculture is crucial for health (~18:48)

- How Amy prescribes food to her clients (~24:35)

- Why you shouldn’t peel your vegetables (~29:51)

- The best foods for heart health (~33:07)

- The No. 1 most underrated & nutrient-dense vegetable (~34:05)

- How to shop sustainably for food & clothing (~38:40)

- The health benefits of making your meals aesthetically pleasing (~43:37)

Referenced in the episode:

- A study on vegetable consumption and happiness.

- Learn more about the Culinary Vegetable Institute.

- An mbg article on the Mediterranean diet.

- Check out Jennifer Rubell's art.

- Learn more about The Chef's Garden.

- The CDC's list of powerhouse vegetables.

Note: This episode briefly mentions eating disorders. If you are struggling with any of the signs and symptoms, you can call the National Eating Disorder Association hotline at (800) 931-2237.

We hope you enjoy this episode sponsored by Cotton, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected].

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Katrina Ubell, M.D.: “No nutritionist is going to know how to feed your body better than you, if you actually pay attention.”

Katrina, a pediatrician turned master-certified life coach, joins mbg co-CEO, Jason Wachob, to discuss how to actually eat intuitively, plus:

- Katrina’s personal weight loss journey (~00:39)

- The role of mindset in maintaining a healthy weight (~09:11)

- Why restrictive diets don’t work (~13:42)

- How to strengthen your hunger cues (~16:15)

- How to identify your weight set point (~26:25)

- How to decrease emotional eating (~34:51)

- Katrina’s personal nutrition philosophy (~39:00)

- Why willpower is a fool’s errand (~50:34)

- Why you should space out your dinner & dessert (~52:09)

Referenced in the episode:

- Katrina's book, How to Lose Weight for the Last Time.

- Check out Katrina's website.

- Listen to Katrina's podcast, Weight Loss For Busy Physicians.

- mbg Podcast episode #365, with Mark Schatzker

- The Obesity Code, by Jason Fung, M.D.

We hope you enjoy this episode, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected].

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David R. Montgomery, Ph.D. & Anne Biklé: “We're losing about 33% of our ability to feed ourselves globally each year to ongoing soil loss and soil degradation.” 

David and Anne, husband and wife duo and co-authors, join mbg co-CEO, Jason Wachob, to discuss how to get the most nutritional bang for your buck, plus:

- What we’re getting wrong with farming & agriculture (~02:00)

- How we can nurture the soil & feed everyone (~07:09)

- The health benefits of eating organic food (~11:51)

- The importance of grass-fed meat (~23:05)

- Link between omega-3’s & immunity (~27:35)

- How the soil can change the flavor of your food (~31:13)

- How to know if you’re a “supertaster” (~35:16)

- The connection between soil health & longevity (~39:30)

- How to support farmers & rebuild soil health (~42:29)

- What Bill Gates is really doing with all that farmland (~45:56)

- The link between flavor & your health (~55:31)

Referenced in the episode:

- David & Anne's newest book, What Your Food Ate: How to Heal Our Land and Reclaim Our Health.

- UN's 2015 Global State of the Soil report.

- David's previous book, Growing A Revolution.

- David & Anne's previous book, The Hidden Half Of Nature.

- A 1993 study on the mineral differences between organic & conventional food.

- A 2001 study on organic crops & vitamin content.

- A 2014 study on organic food & phytochemicals.

- A study on tomatoes' flavor profile & phytochemicals.

We hope you enjoy this episode sponsored by Dame Products, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected].

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Steve Hendricks: “We have what seems to be a cure for high blood pressure, and no one knows about it.”

Steve, a journalist and author, joins mbg co-CEO, Jason Wachob, to discuss the best time to eat for your health, plus:

- A comprehensive history of fasting (~01:17)

- How fasting became a therapeutic tool for well-being (~12:54)

- How fasting can both protect & repair your health (~18:33)

- The science-backed benefits of a water only fast (~22:51)

- How fasting can help reduce side effects from chemotherapy (~29:56)

- The case for eating a bigger breakfast (~40:48)

- The best foods to ease you out of a fast (~50:33)

- Steve’s personal fasting routine (~56:07)

- The future of fasting as medicine (~01:02:15)

Referenced in the episode:

- Steve's book, The Oldest Cure In The World.

- Read Henry Tanner, M.D.'s biography, Forty Days Without Food!

- An mbg article on intermittent fasting.

- Learn more about Alan Goldhamer, D.C. and the TrueNorth Health Center.

- A study on fasting and blood pressure.

- Valter Longo, Ph.D.'s study on fasting and chemotherapy.

- mbg Podcast episode #47, with Valter.

- Learn more about Satchin Panda, Ph.D's research.

- A study on earlier eating windows and weight loss.

- A study on earlier eating windows and the autophagy gene.

- A study on earlier eating windows and cardiometabolic health.

- Michael Greger, M.D.'s Nutrition Facts website.

- Learn more about fasting clinics on Hendrick's website.

Note: This episode is about fasting and its potential benefits as a healing modality. There will be discussion around food restriction, and if that's a topic that's hard for you, feel free to skip this one! Also, water-only fasts are done in clinical settings, and they should not be attempted on your own. Taking care of yourself is always priority No. 1.

We hope you enjoy this episode, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected].

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Michael Rubino: “If you’re dealing with mysterious health issues and you haven't checked your air quality, you probably should.” 

Michael, a mold remediation expert (also known as "The Mold Medic"), joins mbg co-CEO, Jason Wachob, to discuss how to know if you have mold in your home, plus:

- How to identify the different types of mold (~03:41)

- What factors contribute to mold, beyond climate (~07:26)

- How to build a “mold-free” home (~11:13)

- What to do if you’ve been exposed to toxic mold (~19:51)

- How to control your home’s air quality (~22:10)

- The one mistake we’re all making with humidifiers (~25:46)

- Unsuspecting hotspots for mold (~31:39)

- What people get wrong when it comes to mold exposure (~38:05)

Referenced in the episode:

- Michael's book, The Mold Medic: An Expert’s Guide on Mold Removal.

- mbg Podcast episode #323, with Kenneth Bock, M.D.

- mbg Podcast episode #410, with Ann Shippy, M.D.

- A video on how mold exposure impacted one woman's health.

- Shop MERV 16 filters.

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We hope you enjoy this episode, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected].

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Michelle Segar, Ph.D.: “How we feel while we exercise determines whether we keep doing it or not.” 

Michelle, a behavioral sustainability scientist and lifestyle coach, joins mbg co-CEO, Jason Wachob, to discuss how to make healthy eating changes that actually stick, plus:

- What we’re getting wrong with nutrition & fitness changes (~01:02)

- Why you shouldn’t put healthy behaviors on autopilot (~07:04)

- 4 decision disruptors that can sabotage your well-being goals (~15:49)

- How to handle unhealthy temptations in your environment (~21:39)

- Why “perfect” diets ultimately fail (~25:20)

- The key to losing weight & keeping it off (~34:59)

- How to identify your “why” behind your nutrition goals (~45:59)

- Why you should make space for challenges on your well-being journey (~49:39)

Referenced in the episode:

- Michelle's book, The Joy Choice.

- Take Michelle's decision disruptor quiz.

- A study on exercise motivations.

- A study on diet flexibility and weight loss.

- A study on enjoying exercise.

- Learn more about Robert Cialdini, Ph.D.

- mbg Podcast episode #294 and #197, with Jud Brewer, M.D., Ph.D.

- mbg Podcast episode #322, with Kristin Neff, Ph.D.

We hope you enjoy this episode, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected].

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Stephen Trzeciak, M.D., MPH: “The key to resilience is relationships.”

Stephen, an ICU surgeon and physician scientist, joins mbg co-CEO, Jason Wachob, to discuss how serving others can benefit your health, plus:

- How a lack of compassion leads to burnout (~02:27)

- How to act upon 9 empathy opportunities every day (~09:49)

- How gratitude gives you health benefits (~12:47)

- Why you should avoid asking yes or no questions (~18:51)

- How to compartmentalize emotionally exhaustive work (~24:39)

- The role of hope in the healing process (~35:09)

- How the people you associate with can impact your health (~40:32)

- How your smile can save a life (~52:31)

Referenced in the episode:

- Stephen's new book, Wonder Drug.

- Stephen's previous book, Compassionomics.

- A study showing you have 9 empathy opportunities every day.

- A study on volunteering and cardiovascular health.

- A study on purpose and longevity.

- A study on asking the right questions.

- A study on hope and recovery.

- Learn more about Thomas Joiner's research.

Trigger warning: This podcast includes mentions of suicidal ideation. You're never alone. If you or someone you know are struggling, call the Suicide & Crisis Lifeline at 988 or visit suicidepreventionlifeline.org. 

We hope you enjoy this episode, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected].

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Ben Bikman, Ph.D.: “The single greatest predictor of a good night of sleep is if I go to bed on an empty stomach.”

Ben, a metabolic scientist with a doctorate in bioenergetics, joins mbg co-CEO, Jason Wachob, to discuss how to eat, sleep, and exercise your way to a healthy metabolism, plus:

- How to eat carbs without spiking your blood sugar (~09:19)

- The best sources of plant-based protein (~14:21)

- The worst seed oils for your health (18:45)

- What Ben eats in a day for a healthy metabolism (~27:05)

- How to guarantee a healthy diet for your kids (~30:22)

- The best type of exercise for metabolic health  (~36:35)

- The benefits of collagen supplements (~32:53)

- How to avoid feeling anxious before bed (~45:49)

Referenced in the episode:

- Ben's book, Why We Get Sick.

- Shop mbg beauty & gut collagen+.

- Shop Ben's meal-replacement shake on getHLTH.

- A study on splitting up aerobic and resistance exercise and overall health.

- A study on social connections and longevity.

- A study on collagen supplementation and strong nails.*

We hope you enjoy this episode sponsored by Dame Products, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected].

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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Sasha Heinz, Ph.D.: “Any accomplishment requires a lot of uncomfortable action.” 

Sasha, a developmental psychologist who is an expert in behavioral change and positive psychology, joins mbg co-CEO, Jason Wachob, to discuss why we're over-complicating well-being, plus:

- How to know when your positivity becomes a problem (~13:55)

- How to reconnect with your inner child (~16:13)

- Why pessimism is your friend (~18:21)

- Why mindset hacks don’t always work (~21:48)

- How to increase your mental fitness (~30:11)

Referenced in the episode:

- Check out Sasha's website.

- mbg Podcast episode #388, with Arthur Brooks, Ph.D.

- Check out Tim Ferriss' books.

- Watch Dan Harris at mbg revitalize 2014.

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We hope you enjoy this episode, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected].

Learn more about your ad choices. Visit megaphone.fm/adchoices