Title: Sleep Like a Baby

Date: 1/08/25

Name of podcast: Thrivology Lab

Episode title and number: #14 Sleep Like a Baby

Brief summary of episode: In this episode we discuss the importance of sleep for all aspects of your wellbeing.

Bullet points of key topics + chapter markers

Topic #1 [0:00] Intro

Topic #2 [2:50] The costs of sleep loss to our wellbeing.

Topic #3 [21:00] Why and how of sleep

Topic #4 [30:00] Sleep and physical health (consistency, disruption)

Topic #5 [34:00] Sleep and mental health

Topic #6 [43:00] Practical tips to get better sleep

Topic #7 [56:00] Your weekly challenge

References & Resources:

- https://www.apa.org/topics/sleep/deprivation-consequences

- https://www.cdc.gov/sleep/data-research/facts-stats/children-sleep-facts-and-stats.html#cdc_facts_stats_high-quick-stats

- https://www.rand.org/pubs/research_reports/RR1791.html

- https://en.wikipedia.org/wiki/Why_We_Sleep

- https://www.sciencedirect.com/science/article/pii/S1984006314000583?via%3Dihub

- https://doi.org/10.1016/j.sleh.2022.08.010

- https://www.sleepmedres.org/journal/view.php?viewtype=pubreader&number=288

- https://doi.org/10.3934/Neuroscience.2018.1.1

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Title: Why You Should Prioritize Leisure and Play

Date: 12/26/24

Name of podcast: Thrivology Lab

Episode title and number: #13 Why You Should Prioritize Leisure and Play

Brief summary of episode: In this episode we discuss the importance of prioritizing leisure and play for your wellbeing.

Bullet points of key topics + chapter markers

Topic #1 [0:00] Intro

Topic #2 [3:50] How Subjective Wellbeing is measured

Topic #3 [6:00] Defining leisure

Topic #4 [8:00] Defining play

Topic #5 [11:00] Defining sport

Topic #6 [18:30] How leisure has changed over time, by society, and by gender

Topic #7 [29:50] Understanding why play promotes wellbeing

Topic #8 [35:00] Comedy and laughter makes us healthier

Topic #9 [37:00] DRAMMA model of why leisure promotes wellbeing

Topic #10 [48:00] Your weekly challenge

References & Resources:

- https://labs.psychology.illinois.edu/~ediener/SWLS.html

- http://www.scholarpedia.org/article/Definitions_of_Play

- https://appliedsportpsych.org/about-the-association-for-applied-sport-psychology/about-sport-and-performance-psychology/definition-of-sport/

- http://cilra.ahs.illinois.edu/sites/cilra.ahs.illinois.edu/files/kleiber_2012.pdf

- https://www.nature.com/articles/s41562-019-0614-6

- https://ourworldindata.org/working-hours

- https://www.researchgate.net/publication/258511569_Leisure_and_Subjective_Well-Being_A_Model_of_Psychological_Mechanisms_as_Mediating_Factors

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Title: Creating Habits to Achieve Your Goals

Date: 12/11/24

Name of podcast: Thrivology Lab

Episode title and number: #12 Creating Habits to Achieve Your Goals

Brief summary of episode: In this episode we discuss how to live a life of purpose. This includes how to set goals, create new habits, and have the discipline to stick to them.

Bullet points of key topics + chapter markers

Topic #1 [0:00] Intro

Topic #2 [2:50] Why is it hard to create new habits? Automaticity

Topic #3 [5:00] Dopamine Nation

Topic #4 [8:00] Habits are stimulus driven

Topic #5 [11:30] Peak Performance

Topic #6 [14:00] SMART goals

Topic #7 [18:00] What are habits?

Topic #8 [23:00] Create a new habit through habit stacking in 35 days!

Topic #9 [28:00] Creating new habits requires discipline.

Topic #10 [32:00] Stanford Marshmallow Experiment

Topic #11 [36:00] Practical tips to create habits that help you achieve your goals

References & Resources:

- https://www.annalembke.com/dopamine-nation

- https://www.bradstulberg.com/books

- https://jamesclear.com/atomic-habits

- https://centrespringmd.com/docs/How%20Habits%20are%20Formed.pdf

- https://apps.dtic.mil/sti/tr/pdf/ADA289122.pdf

- https://www.goodreads.com/book/show/34431560-discipline-equals-freedom

- https://en.wikipedia.org/wiki/Stanford_marshmallow_experiment

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Title: Values, Meaning, and Purpose

Date: 11/13/24

Name of podcast: Thrivology Lab

Episode title and number: #11 How Values, Meaning, and Purpose Connect

Brief summary of episode: In this episode we discuss the connection between values, meaning, and purpose. We discuss how the research on these topics and how they relate to your wellbeing.

Bullet points of key topics + chapter markers

Topic #1 [0:00] Intro

Topic #2 [11:30] Measuring your values

Topic #3 [19:00] Intrinsic versus extrinsic goals and wellbeing

Topic #4 [23:00] The One Thing

Topic #5 [26:00] Paying attention to mental health signals

Topic #6 [28:00] The Book of Five Rings and purpose

Topic #7 [31:30] Reframing extrinsically motivated behaviors

Topic #8 [35:50] The meaning of the meaning of live

Topic #9 [38:00] How purpose builds resilience and helps us live longer and healthier

Topic #10 [38:00] Research on purpose, wellbeing, and resilience

Topic #11 [45:00] Your personal mission statement?

Topic #12 [46:00] Ikigai

References & Resources:

- https://www.idrlabs.com/human-values/test.php

- https://www.viacharacter.org

- https://the1thing.com/book/

- https://en.wikipedia.org/wiki/The_Book_of_Five_Rings

- https://www.its.caltech.edu/~squartz/Martela-Steger-JOPP.pdf

- https://link.springer.com/article/10.1007/s10902-021-00383-4

- https://link.springer.com/article/10.1007/s11469-022-00764-7

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Title: What is Your Purpose?

Date: 11/13/24

Name of podcast: Thrivology Lab

Episode title and number: #10 What is Your Purpose?

Brief summary of episode: In this episode we discuss values, meaning, and purpose. We discuss how crises, like the pandemic, can promote reflection and how we naturally seek to live in more alignment with our goals. We help you discover your purpose.

Bullet points of key topics + chapter markers

Topic #1 [0:00] Intro

Topic #2 [3:00] The evolution of meaning and purpose

Topic #3 [5:50] How crises promote reflection

Topic #4 [14:30] How society shapes our behaviors

Topic #5 [18:00] Reflection takes courage

Topic #6 [21:00] “You’re supposed to…”

Topic #7 [32:00] Extrinsic vs intrinsic values

Topic #8 [33:00] Man’s Search for Meaning

Topic #9 [33:00] The Way of Integrity

References & Resources:

- https://davidepstein.com/range/

- https://www.goodreads.com/book/show/157981706-languishing

- https://gregmckeown.com/books/essentialism/

- https://www.goodreads.com/book/show/4069.Man_s_Search_for_Meaning

- https://marthabeck.com/the-way-of-integrity/

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Title: How Relationships Impact Mental Health

Date: 11/13/24

Name of podcast: Thrivology Lab

Episode title and number: Episode 9. How Relationships Impact Mental Health

Brief summary of episode: In this episode we discuss how central relationships are to our wellbeing. We are a social animal, and we evolved to be in community with others on a regular basis. When we lack this sense of community and feel lonely and isolated, we suffer mentally and physically.

Bullet points of key topics + chapter markers

Topic #1 [0:00] Intro

Topic #2 [2:50] PERMA

Topic #3 [5:40] We evolved to be social

Topic #4 [17:30] Tribe, Sebastian Young

Topic #5 [20:50] Individualism versus collectivism

Topic #6 [28:00] Hygge in Danish society

Topic #7 [37:30] Loneliness

Topic #10 [42:00] Social pain = physical pain

Topic #11 [47:00] Social media

References & Resources:

- https://www.amazon.com/Social-Why-Brains-Wired-Connect/dp/1452667705

- http://www.sebastianjunger.com/tribe-by-sebastian-junger

- https://greatergood.berkeley.edu/article/item/the_secret_to_danish_happiness

- https://journals.plos.org/plosmedicine/article/file?id=10.1371/journal.pmed.1000316&type=printable

- https://pubmed.ncbi.nlm.nih.gov/20548058/

- https://www.apa.org/news/press/releases/2023/05/adolescent-social-media-use-recommendations

- https://medicalxpress.com/news/2018-11-social-media-depression-loneliness.html

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Title: Post Election Self-Care

Date: 11/8/24

Name of podcast: Thrivology Lab

Episode title and number: Episode 8. Post Election Self-Care

Brief summary of episode: In this episode we discuss why some of us might really be struggling with the election results and we offer some evidence-based suggestions for self-care during this challenging time.

Bullet points of key topics + chapter markers

Topic #1 [0:00] Intro

Topic #2 [1:23] “so do all who live to see such times”

Topic #3 [6:20] Divide between that which you can and cannot control

Topic #4 [7:50] The election experienced as a threat to the self

Topic #5 [11:00] If others can make it through, then so can I

Topic #6 [15:40] Impermanence

Topic #7 [18:00] Strategies for managing stress

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Title: How Nature Improves Wellbeing

Date: 10/30/24

Name of podcast: Thrivology Lab

Episode title and number: Episode 7. How Nature Improves Wellbeing

Brief summary of episode: In this episode we discuss why spending time in nature is good for your wellbeing. We cover stories, anecdotes, and the amazing research demonstrating that we evolved to thrive in nature. Time in blue zones (water) and green zones (forest bathing) improves immune function and lowers stress hormones. Awe is a particularly powerful example of this.

Bullet points of key topics + chapter markers

Topic #1 [0:00] Intro

Topic #2 [12:00] Biophilia

Topic #3 [15:00] How technology has changed our relationship with nature

Topic #4 [21:00] Forest Bathing

Topic #5 [25:00] Exposure to nature impacts immune system

Topic #6 [28:00] The sensory connection to nature

Topic #7 [33:00] The healing power of nature

Topic #10 [37:50] Experiencing awe in nature

References & Resources:

- https://doi.org/10.3389/fpsyg.2022.750245

- https://doi.org/10.1037/hum0000148

- https://pubmed.ncbi.nlm.nih.gov/18394317/

- https://pubmed.ncbi.nlm.nih.gov/20074458/

- https://www.goodreads.com/book/show/18656041-blue-mind

- https://doi.org/10.1080/02699930600923668

- https://doi.org/10.1037/pspi0000109

- https://doi.org/10.1002/acp.3664

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Title: Why Challenging Yourself Improves Wellbeing

Date: 10/23/24

Name of podcast: Thrivology Lab

Episode title and number: Episode 6. Why Challenging Yourself Improves Wellbeing

Brief summary of episode: In this episode we discuss why doing hard things improves wellbeing. We explore how distress tolerance and exposure therapy help us meet mental challenges and how similar these mechanisms are to physical challenges. Lastly, we discuss how these topics relate to growth mindset, grit, willpower, the will to live, and neuroscience.

Bullet points of key topics + chapter markers

Topic #1 [0:00] Intro

Topic #2 [10:00] Growth requires the risk of failure

Topic #3 [11:55] Deliberately seeking out physical challenges

Topic #4 [16:00] Distress tolerance and mindfulness

Topic #5 [22:00] Exposure therapy, anxieties, and phobias

Topic #6 [30:00] Doing hard things increases self-efficacy and confidence

Topic #7 [32:00] Grit, growth-mindset, and tenacity

Topic #10 [39:30] 10,000 hours of deliberate practice and expertise

Topic #11 [40:30] Neuroscience of willpower: the anterior midcingulate cortex (aMCC)

Topic #12 [44:00] Aging and the aMCC

References & Resources:

- https://en.wikipedia.org/wiki/Misogi

- https://eastermichael.com/book/

- https://www.sciencedirect.com/science/article/pii/S2212657015300179

- https://angeladuckworth.com/grit-book/

- https://www.psychologicalscience.org/observer/dweck-growth-mindsets

- https://www.northatlanticbooks.com/shop/there-are-no-secrets/

- https://www.sciencedirect.com/science/article/pii/S1053811920302159?via%3Dihub

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Title: Treating Mental Health with Diet: Food as Medicine, Part 2

Date: 10/11/24

Name of podcast: Thrivology Lab

Episode title and number: Episode 5. Treating Mental Health with Diet

Brief summary of episode: In this episode we explore the fascinating new area of nutritional psychiatry. We explore the research on both the ketogenic and Mediterranean diets demonstrating their effective use in the treatment of mental illness. We discuss the use of fecal microbiota transplants to treat mental illness.

Bullet points of key topics + chapter markers

Topic #1 [0:00] Intro

Topic #2 [2:30] Nutritional Psychiatry

Topic #3 [12:00] Criteria for causation

Topic #4 [18:50] SUN studies link diet with mental health outcomes

Topic #5 [20:00] Ketogenic and Mediterranean Diets

Topic #6 [27:00] SMILES Trials, the first randomized clinical trial of diet to treat depression

Topic #7 [34:00] Gut microbiome

Topic #10 [41:30] Fecal microbiota transplant

Topic #11 [44:30] Autophagy and fasting

Topic #12 [48:00] Heuristic rules of thumb for a healthier diet

References & Resources:

https://en.unav.edu/web/department-of-preventive-medicine-and-public-health/proyecto-sun

- https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-017-0791-y

- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6455094/

- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7294648/

- https://doi.org/10.3390/nu13113947

- https://drewramseymd.com/books-publications/eat-to-beat-depression-and-anxiety/

- https://www.chrispalmermd.com

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