Untangle

Today’s encore episode is with guest Katy Milkman, Wharton University Professor and author of the national bestseller, How to Change, The Science of Getting from Where you are to Where you Want to Be. The book was named one of the top 8 books for healthy living in 2021 by the NY Times. Katy has devoted her career to the study of behavior change, inspired by the fact that 40% of premature deaths are due to behaviors and habits we can actually change. She discusses the importance of understanding the barriers that stand between you and the change you’re trying to make so that you can find the right solution to each particular roadblock. Turning an uphill battle into a downhill one is one of the keys to success. She goes through the most common barriers which tend to be short-term rewards or instant gratification, procrastination, and forgetfulness. She provides some great research and tools to support habit change.

Resource: Katymilkman.com

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Today's guest is Neuroscientist Alex Korb, Author of "The Upward Spiral: Using Neuroscience to Reverse the Course of Depression, One Small Change at a Time," He shares how our brains may be ‘wired’ a certain way but that we have the power to change them to live healthier, happier lives by taking small steps to improve mood and depression.

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Ever wonder What actually helps you sleep better, and what’s making your sleep worse without you realizing it?

In this episode, renowned sleep specialist and author of the book Sleep Drink Breathe, The Domino of Wellness, Dr. Michael Breus, also known as The Sleep Doctor, talks about the science of sleep and the habits that most directly influence how rested, focused and healthy we feel. He explains how insomnia gets diagnosed, why so many people are overprescribed sleep medication, and how cognitive behavioral therapy for insomnia can help people rebuild healthy sleep patterns.

He also shares his work on chronotypes— and tells us how we can tell if we’re a lion, bear, wolf or dolphin— I’m a lion…many of us are. He discusses how our natural body clock influences the best times to sleep, work, exercise, drink caffeine, have alcohol, and even connect intimately. (you can take the quiz to find out your chronotype at his website sleepdoctor.com). He also covers melatonin myths, the effects of caffeine and wine on sleep quality, the role of hydration and breathwork, AND how meditation tools like Muse can support relaxation and sleep. 

This episode is packed with practical, surprising, and highly actionable insights for anyone who wants to improve sleep, boost energy, and better understand their body’s natural rhythms.

Resource: sleepdoctor.com

https://www.youtube.com/@TheSleepDoctor

https://sleepdoctor.com/untangle

https://www.youtube.com/@TheSleepDoctor

https://www.instagram.com/thesleepdoctor/?hl=en

https://sleepdoctor.com/pages/chronotypes/chronotype-quiz

A big thank you to our sponsors, Quince, Born Shoes, Strawberry.me. Welleco.

Thanks, as always, to Muse, the brain sensing headband that helps to transform your brain. Use code untangle15 at choosemuse.com for your discount.

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In Today’s throwback Thursday encore episode, our guest, James Colquhoun is a filmmaker of the documentaries "Food Matters" and "Hungry for Change" and the Founder of FMTV.

He’s currently a senior executive at Gaia, the streaming service. James is devoted to giving people tools to take charge of their own health. He shares the story of how he healed his father’s mysterious illness with real food and a blend of spiritual practices. It’s fascinating stuff. 

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This is a special Morning Gratitude Practice.. We hope you’ll all take a moment to remember what you’re grateful for, what gives you joy, and what fills your love bucket.

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 In Today’s throwback Thursday encore episode, our guest is Leah Weiss is a Ph.D., MSW, Researcher, Lecturer, Consultant, and Author of the book. How We Work: Live Your Purpose, Reclaim Your Sanity, and Embrace the Daily Grind.  

Leah is also the Co-founder of a company focused on workplace health called Skylyte. She’s best known for her teaching at Stanford's Graduate School of Business and her groundbreaking work with Stanford's Compassion Cultivation Program (conceived by the Dalai Lama). She’s an expert in workplace anxiety, burnout, resilience and offers a multitude of ways to support our mental health. Leah shares several practical tools for finding our purpose AND aligning our goals and values so that we can live our best life.

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What if everything you’ve been told about aging is wrong? What if you could reinvent midlife …and turn the idea of a midlife crisis into midlife growth?

In today’s episode, I sit down with Gerontologist and Coach Barbara Waxman, highly sought-after longevity and leadership advocate, advisor, master coach, keynote speaker, and author of the book The Middlescence Manifesto: Igniting the Passion of Midlfe. She delightfully challenges our outdated ideas about growing older—and shares how we can actually thrive in midlife and beyond. 

The conversation ranges From redefining retirement to understanding the science behind happiness, longevity, and purpose, Barbara shares a powerful new framework for middlescence and calls it ”a dynamic life stage filled with opportunity, growth, and reinvention."

She explains the cultural impact of ageism, the importance of mindset, and why your daily habits—not your genetics—play the biggest role in how well you age.

If you’re navigating midlife, planning your next chapter, or simply want to age with more vitality and purpose, this conversation will completely shift your perspective.

Resource: barbarawaxman.com

Check out choosemuse.com when you have a minute and learn more about how the brain sensing headband can transform your brain's potential and get 15% off Muse with code UNTANGLE15. 

Thanks to our Sponsors: Quince, Born Shoes, Wellco, Strawberry.me and Shopify.

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In Today’s throwback Thursday encore episode, our guest is the amazing Roshi Joan Halifax, a Buddhist teacher, Zen Priest, Medical Anthropologist, Author, and pioneer in the field of end-of-life care. The book we discuss here is called, "Standing at the Edge: Finding Freedom Where Fear and Courage Meet." It’s brilliant. The potential for transformation, she believes, exists within all of us and we often discover this in our most difficult moments. Hard to take sometimes, but very true.

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Today’s encore episode is with Diana Winston, the Director of UCLA Mindful, Keynote Speaker, Consultant and Author of The Little Book of Being: Practices and Guidance for Uncovering your Natural Awareness. In this interview, we talk about the importance of forgiveness in our lives and why carrying our anger or resentment around with us is like carrying hot coal. Dropping the hot coal gives us more freedom, openness, and joy. It doesn’t mean we have to condone or forget, but it is truly an act of self-compassion.

The practices she shares are both practical and powerful. The first step, she says, is to have the willingness to even start working on forgiveness — whether it’s forgiving another person, asking another person to forgive you OR forgiving yourself. None of this is easybut it can make a big difference in our own health and ease. Letting go of these difficult feelings is a great way to shift your mindset and build your capacity to focus on the things that really matter. 

Resource: dianawinston.com

As always, we're grateful to our sponsors Quince, Strawberry.me, Welleco, Born Shoes. 

Check out Choosemuse.com and use code Untangle15 for your discount. 

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 In Today’s throwback Thursday encore episode our guest is Melli Obrien. 

Melli is a devoted meditation teacher and practitioner from Australia, known worldwide as Mrs. Mindfulness. Her mission is to help us lead more conscious and connected lives with more peace and purpose. She shares wisdom from her program, The Art of Mindful Living, where she teaches life-changing tools that have the power to transform us.

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