Wellness, Rewired - HealthHippieMD Podcast

Show Notes

Jeff Taekman, M.D. (Professor Emeritus at Duke University and a graduate of the Andrew Weil Center for Integrative Medicine) introduces the first HealthHippieMD “Ask Me Anything” episode: a periodic, no-guest, no-agenda format where he responds to listener questions, clarifies what evidence does and doesn’t support, and emphasizes this is not individualized medical advice.

Question 1, Probiotics: “I keep hearing that gut health is connected basically to everything. Mood, immunity, skin. How much of that is real and how much is just marketing?”

Question 2, Unproven vs. Untrue: “What’s the difference between something being unproven and something being disproven? Because my doctor talks about both, like they’re the same thing.”

Question 3, Meditation Practice: “I want to start a meditation practice, but I can’t sit still for five minutes. At what point should I just accept it’s not for me?”

00:00 Gut Health, Evidence, and Meditation AMA01:11 Question One: Probiotics03:30 Question Two: Unproven vs. Untrue06:10 Question Three: Meditation Practice

Links

* Unproven ≠ Untrue

* Why Trying Tai Chi Felt Like Learning to Walk Again

Submit Questions

* Record it — https://www.speakpipe.com/HealthHippieMD (just hit record and talk — no need to polish)

* Write it — https://forms.gle/8uGLXwWq8YBkc7vr5 (takes about 30 seconds)

Please comment, like, and/or share if you enjoyed this episode. A recommendation or restack helps new readers find HealthHippieMD.

This episode is dedicated to Charisse, the artist who helped me see that creativity isn’t something we do, it’s how we live. You didn’t just change the way I make things. You changed the way I move through the world.

Show Notes

In this final episode of the Nine Dimensions of Wellness Series, Jeff Taekman, a physician and Professor Emeritus at Duke University, explores the often-overlooked yet vital concept of creative wellness.

Through personal anecdotes, expert insights, and practical microdoses, Dr. Taekman explains how creativity isn’t just about art but about adaptation, meaning-making, and personal growth. Emphasizing that the value of creativity lies in the process rather than the product, Dr. Taekman encourages listeners to embrace curiosity and presence as pathways to actual wellbeing. Discover how integrating creativity into your life can make you feel fully alive and why imagination is essential medicine for both mind and body.

Don’t miss this thought-provoking and empowering conclusion to his special series on the Nine Dimensions of Wellness.

Show Notes

00:12 OPENING SCENE – THE HOME STUDIO (SINGING)

01:28 CONTEXT – THE FINAL DIMENSION

02:39 FRAME + CREDENTIALS

03:13 DEFINING CREATIVE WELLNESS

04:08 THE SCIENCE OF FLOW — AND WHY TIME STOPS THERE

06:12 EXPERIMENT – THE TWO-MINUTE IMPROV

06:37 PERSONAL REFLECTION – RECONNECTING THROUGH SOUND

07:12 INTERCONNECTION – HOW CREATIVITY TOUCHES EVERYTHING

07:57 MICRODOSES FOR CREATIVE WELLNESS

08:57 PERSONAL REFLECTION – PERFECTIONISM AND THE ART OF “ENOUGH”

10:11 CLOSING

11:39 OUTRO

References

* American Psychological Association. APA Dictionary of Psychology. Definition of Creativity. APA; 2022.

* Jung RE. The neurobiology of creativity. Curr Opin Behav Sci. 2015;3:108–114.

* Csikszentmihalyi M. Flow: The Psychology of Optimal Experience. Harper & Row; 1990.

* Ulrich M, Keller J, Grön G. Neural correlates of flow experience: A combination of fMRI and psychological data. NeuroImage. 2016;142:507–516.

* Kaimal G et al. Reduction of cortisol levels after art making. Art Therapy. 2016;33(2):74–80.

* Thayer JF, Lane RD. A model of neurovisceral integration in emotion regulation and health. J Affect Disord. 2000;61(3):201–216.

* Gruber MJ et al. States of curiosity modulate hippocampus-dependent learning. Neuron. 2014;84(2):486–496.

* Cameron J. The Artist’s Way. Tarcher Perigee; 1992.

* Rubin R. The Creative Act: A Way of Being. Penguin Press; 2023.

Links

Flow States and Brain Health - by Jeff Taekman, M.D.

The Elastic Mind - by Jeff Taekman, M.D.

The Creative Act: A Way of Being - Rick Rubin

The Artist’s Way: 30th Anniversary Edition - Julia Cameron

Send a voicemail to HealthHippieMD

Overview of the Nine Dimensions (article | podcast)

Comprehensive Nine-Dimension Wellness Assessment

HealthHippieMD Ecosystem

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In this episode, Dr. Jeff Taekman explores the concept of environmental wellness, illustrating how our surroundings profoundly affect our mental and physical health.

Sharing personal experiences and scientific research, Taekman highlights the subtle impacts of environmental cues on our nervous system and stress levels. He offers practical ‘microdoses’ to enhance environmental wellness, such as attention resets, awe pauses, and incorporating greenery into living spaces.

Taekman invites listeners to reflect on how their environments shape their wellbeing and encourages participation in a broader wellness community.

00:11 OPENING SCENE -DILLON BEACH

00:49 TRANSITION – MUIR WOODS

01:41 FRAMING

02:22 DEFINING ENVIRONMENTAL WELLNESS

03:07 THE SCIENCE OF NATURE AND NERVOUS SYSTEMS

04:25 PERSONAL REFLECTION – THE CLUTTERED OFFICE

05:04 INTERCONNECTION – HOW ENVIRONMENTAL WELLNESS TOUCHES THE OTHER DIMENSIONS

05:35 THE PARADOX OF MODERN COMFORT

06:15 MICRODOSES FOR ENVIRONMENTAL WELLNESS

08:23 REFLECTION – RECONNECTING TO PLACE

08:54 CLOSING

09:35 OUTRO

References

* National Institutes of Health. Environmental Wellness Overview. NIH Office of Disease Prevention and Health Promotion. 2023.

* Li Q et al. Forest bathing enhances human natural killer activity and expression of anti-cancer proteins. Int J Immunopathol Pharmacol. 2007;20(2):3–8.

* Bratman GN et al. Nature experience reduces rumination and subgenual prefrontal cortex activation. Proc Natl Acad Sci U S A. 2015;112(28):8567–8572.

* Lederbogen F et al. City living and urban upbringing affect neural social stress processing in humans. Nature. 2011;474(7352):498–501.

* Stothard ER, McHill AW et al. Circadian entrainment to the natural light-dark cycle across seasons. Curr Biol. 2023;33(2):295–304.

* Pessoa L, Adolphs R. Emotion and the brain: multiple levels of processing. Nat Rev Neurosci. 2010;11(9):773–783.

* van Elk M, et al. Neural correlates of awe: reduced self-focus and increased salience network coupling. Hum Brain Mapp. 2021;42(13):4144–4156.

* Piff PK, et al. Awe, the small self, and prosocial behavior. J Pers Soc Psychol. 2015;108(6):883–899.

* Shiota MN, et al. Beyond happiness: Building a science of awe. Perspect Psychol Sci. 2017;12(1):27–53.

* Bringslimark T, Hartig T, Patil GG. Psychological benefits of indoor plants in workplaces: a review. J Environ Psychol. 2009;29(4):422–433.

Links

Send a voicemail to HealthHippieMD (response to episode prompt)

Overview of the Nine Dimensions (article | podcast)

Comprehensive Nine-Dimension Wellness Assessment

HealthHippieMD Ecosystem

Dr. Jeff Taekman, an integrative physician and professor emeritus at Duke University, explores the vital connection between financial wellness and overall health, emphasizing that wellness is multifaceted, including physical, emotional, social, and financial dimensions.

In this episode, he shares a personal anecdote to highlight how financial stress can impact relationships and well-being. Dr. Taekman defines financial wellness as a state of financial security and confidence, and not merely a number on a spreadsheet. He delves into the psychological and physiological impacts of financial stress, citing various studies that link financial insecurity to cognitive reduction, chronic stress, and deteriorating health. The episode further elaborates on how financial wellness intersects and influences other dimensions of wellness.

Dr. Taekman concludes with practical tips for improving financial wellness through aligned spending and mindfulness, reinforcing that true financial wellness is the alignment of one’s resources, goals, and values. He ends with a challenge for viewers to assess their financial wellness and make money serve what truly matters in their lives.

00:00 OPEN

00:40 OPENING SCENE – THE GROCERY LIST MOMENT

03:02 DEFINING FINANCIAL WELLNESS

04:02 THE SCIENCE OF FINANCIAL STRESS

05:26 THE HIDDEN EMOTIONS OF MONEY

06:36 HOW IT INTERCONNECTS

08:04 THE PARADOX OF MORE

09:04 MONEY AS ENERGY FLOW

09:45 MICRODOSES FOR FINANCIAL WELLNESS

11:12 REFLECTION – REDEFINING “ENOUGH”

11:54 CLOSING

12:34 OUTRO

References

* Dew J, Dakin J. Financial disagreements and marital conflict tactics. Fam Relat. 2011;60(5):644–656.

* American Psychological Association. Stress in America 2022: Concerned for the Future, Beset by Inflation. Washington, DC: APA; 2022.

* Steptoe A, Brydon L, Kunz-Ebrecht S. Changes in financial strain over three years, ambulatory blood pressure, and cortisol responses to waking in middle-aged men and women. Psychosom Med. 2005;67(2):281-287.

* Mani A, Mullainathan S, Shafir E, Zhao J. Poverty impedes cognitive function. Science. 2013;341(6149):976-980.

* Newcomb S. Loaded: Money, Psychology, and How to Get Ahead without Leaving Your Values Behind. Hoboken, NJ: John Wiley & Sons; 2016.

* Gallup. State of the Global Workplace 2021 Report. Washington, DC: Gallup; 2021.

* Kahneman D, Deaton A. High income improves evaluation of life but not emotional well-being. Proc Natl Acad Sci U S A. 2010;107(38):16489-16493.

* Killingsworth MA. Experienced well-being rises with income, even above $75,000 per year. Proc Natl Acad Sci U S A. 2021;118(4):e2016976118.

* Dunn EW, Gilbert DT, Wilson TD. If money doesn’t make you happy, then you probably aren’t spending it right. J Consum Psychol. 2011;21(2):115-125.

* University of British Columbia Sauder School of Business. Self-Control and Delayed Spending Decisions. Vancouver, BC: UBC; 2020.

* National Endowment for Financial Education. Financial Wellness Defined. Denver, CO: NEFE; 2023.

* World Health Organization. Social Determinants of Health: Stress and Inequality. Geneva: WHO; 2022.

Links

Overview of the Nine Dimensions (article | podcast)

Comprehensive Nine-Dimension Wellness Assessment

HealthHippieMD Substack

HealthHippieMD Ecosystem

Dr. Jeff Taekman recounts crucial moments in his career where simulation in clinical trials and game-based medical education revealed gaps and improved processes. Drawing on these experiences, he explores the importance of occupational wellness, emphasizing the need to align work with personal purpose to enhance overall well-being.

Dr. Taekman continues this through line in his current work with HealthHippieMD, offering practical advice on making small changes to improve work life. Research insights on job strain and burnout highlight occupational wellness as a physiological and psychological necessity. He encourages listeners to find their own connections and alignments for a more meaningful career.

00:00 What is Occupational Wellness?

01:59 Why Occupational Wellness Matters

02:54 The Science of Work and Wellbeing

04:09 The Through Line in My Work

04:40 How Occupational Connects with Other Dimensions

05:21 Microdoses for Occupational Wellness

06:15 A Personal Reflection

07:04 Three Practices for the Week

07:29 Living the Occupational Dimension

08:06 Resources and Next Episode

09:04 Outro

Links

Comprehensive Nine-Dimension Wellness Assessment

Seven-Day Sleep Challenge

Microdose+ Sleep Waitlist

More HealthHippieMD

Clinical Trials Simulation

* The Hidden Hurdle - Video Overview - Notebook LM*

* Learning Curves in Clinical Trials - Studio - NotebookLM

*Notebook LM has limited editing capabilities, so while the core ideas are accurate, this video should be seen as an early exploration rather than a definitive account of our work. In places, it goes further in its claims and projected impact than is appropriate.

References

* Marmot MG, Smith GD, Stansfeld S, Patel C, North F, Head J, White I, Brunner E, Feeney A. Health inequalities among British civil servants: the Whitehall II study. Lancet. 1991;337(8754):1387-1393. doi:10.1016/0140-6736(91)93068-k

* World Health Organization. Burn-out an “occupational phenomenon”: International Classification of Diseases. World Health Organization. Published May 28, 2019. https://www.who.int/news/item/28-05-2019-burn-out-an-occupational-phenomenon-international-classification-of-diseases.

* Salvagioni DAJ, Melanda FN, Mesas AE, et al. Physical, psychological and occupational consequences of job burnout: A systematic review of prospective studies. PLoS One. 2017;12(10):e0185781. doi:10.1371/journal.pone.0185781

* Alimujiang A, Wiensch A, Boss J, et al. Association Between Life Purpose and Mortality Among US Adults Older Than 50 Years. JAMA Netw Open. 2019;2(5):e194270. doi:10.1001/jamanetworkopen.2019.4270 .

* Hill PL, Turiano NA. Purpose in life as a predictor of mortality across adulthood. Psychol Sci. 2014;25(7):1482–1486.

* Wright MC, Taekman JM, Barber L, Hobbs G, Newman MF, Stafford-Smith M. The use of high-fidelity human patient simulation as an evaluative tool in the development of clinical research protocols and procedures. Contemp Clin Trials. 2005;26(6):646–59.

* Taekman JM, Stafford-Smith M, Velazquez EJ, Wright MC, Phillips-Bute BG, Pfeffer MA, Sellers MA, Pieper KS, Newman MF, Van de Werf F, Diaz R, Leimberger J, Califf RM. Departures from the protocol during conduct of a clinical trial: a pattern from the data record consistent with a learning curve. Qual Saf Health Care. 2010;19(5):405–410.

HealthHippieMD. Wellness, Rewired.

In this episode, Dr. Jeff Taekman, Professor Emeritus at Duke University, and a graduate of the Andrew Weil Fellowship in Integrative Medicine, takes listeners on a journey to Cafe Driade in Chapel Hill, North Carolina, to illustrate the essence of social wellness. The episode reflects on the power of deep, meaningful connections and their impact on overall health and wellbeing.

Using both personal anecdotes and robust scientific research, Dr. Taekman emphasizes how quality relationships can significantly enhance life satisfaction, reduce stress, speed up healing, and even increase the likelihood of survival. Noting research findings from a landmark meta-analysis and the long-running Harvard Study of Adult Development, he makes a compelling case for prioritizing social connections as a critical component of health, akin to nutrition and exercise.

Dr. Taekman offers practical strategies for improving social wellness, such as 'Wellness Microdoses'—simple, daily acts of recognition, communication, and shared activities to strengthen social ties. He encourages listeners to engage in small, consistent acts of connection and presents actionable practices like the 'Five-Minute Favor,' 'Old Friend Revival,' and 'Anchor Ritual' to build lasting, supportive relationships.

Dr. Taekman’s episode challenges the common perception of wellness by integrating social ties into the concept and invites listeners to observe the emotional shifts that come with social interactions. By sharing this journey, he aims to build a wellness community grounded in real science and genuine human connections. Dr. Taekman ends with a compelling call to action, urging the audience to embrace social interactions, track their emotional shifts, and join a thoughtful wellness community for a more grounded and fulfilling life.

00:00 Intro

01:37 Why Social Wellness Matters

03:03 A Doctor’s View from the OR

03:43 The Intersection of Dimensions

04:30 The Science of Belonging

05:32 Microdoses of Connection

06:26 A Personal Reflection

07:06 Three Practices for the Week

07:47 Living the Social Dimension

08:37 Resources and Next Episode

09:42 Outro

Links

Why Friendship Might Be the Most Powerful Health Habit (companion essay)

Comprehensive Nine-Dimension Wellness Assessment

Seven-Day Sleep Challenge

Microdose+ Sleep Waitlist

More HealthHippieMD

Wellness Microdoses

* Name RecognitionWhen you’re at a coffee shop or grocery store, call someone by name. Recognition is powerful medicine.

* Micro Check-InSend one text a day to a friend or loved one. Not logistics, not a meme. Just, “Hey, I was thinking of you.”

* Shared MovementTake a walk with someone you care about. Exercise plus conversation is one of the most effective health strategies we know.

* Voice Note ConnectionInstead of typing, send a short voice note. Tone, warmth, and laughter travel better through sound than text.

* Micro-GratitudeTell someone, out loud, one small thing you appreciate about them. It could be as simple as, “I always love how you make me laugh.”

* Community Drop-InMake one intentional visit per week to a local space- library, farmers’ market, community center-and strike up a small conversation. Belonging often starts with “hello.”

References

* Holt-Lunstad J, Smith TB, Layton JB. Social relationships and mortality risk: a meta-analytic review. PLoS Med. 2010;7(7):e1000316.

* Robles TF, Kiecolt-Glaser JK. The physiology of marriage: pathways to health. Physiol Behav. 2003;79(3):409–416.

* Waldinger R, Schulz M. The Harvard Study of Adult Development. Harvard Gazette. 2017.

* Hawkley LC, Cacioppo JT. Loneliness matters: a theoretical and empirical review. Ann Behav Med. 2010;40(2):218–227.

* Eisenberger NI, Lieberman MD, Williams KD. Does rejection hurt? An fMRI study of social exclusion. Science. 2003;302(5643):290–292.

In this episode, Dr. Jeff Taekman shares a profound moment atop the bluffs of Bodega Bay, California, that leads him to explore the concept of existential wellness. He delves into the importance of finding meaning and purpose in life beyond measurable metrics like sleep and diet.

Highlighting the impact of existential wellness on overall health, he cites research showing that a strong sense of purpose can lead to measurable health benefits. Jeff offers practical ways to integrate existential wellness into daily life through 'microdoses of meaning,' and emphasizes that wellness involves living meaningfully within life's uncertainties.

He sets the stage for the next episode on social wellness, connecting personal meaning to our relationships and community.

Links

Map Your Existential Wellness (and the other 8 dimensions) using the Comprehensive Nine Dimension Wellness Assessment

Other HealthHippieMD Stuff

Citations

* Alimujiang A, Wiensch A, Boss J, et al. Association Between Life Purpose and Mortality Among US Adults Older Than 50 Years. JAMA Netw Open. 2019;2(5):e194270.

* Kim ES, Shiba K, Boehm JK, et al. Sense of Purpose in Life and Subsequent Physical, Behavioral, and Psychosocial Health: An Outcome-Wide Approach. Am J Health Promot. 2021;35(8):1042-1051.

* Sutin AR, Stephan Y, Terracciano A. The Benefits of a Sense of Purpose in Life for Healthier Cognitive Aging. GeroScience. 2022;44(5):2383-2391.

00:00 Existential Wellness

00:11 Awe on the Bluffs of Bodega Bay

01:20 Why the Existential Dimension Matters

02:31 The Science of Purpose

03:40 A Doctor’s Turning Point

04:50 Microdoses of Meaning

06:07 A Compass for the Nine Dimensions

06:47 Bringing Purpose into Everyday Life

07:58 Three Practices for the Week

09:04 Living with Mystery

09:54 Next Up: Social Wellness

10:32 OUTRO

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.

In this episode of Wellness Rewired, the Health Hippie MD Podcast, physician and Professor Emeritus Dr. Jeff Taekman explores the Intellectual Dimension of Wellness.

Discussing concepts such as curiosity, neuroplasticity, and the importance of lifelong learning, Taekman highlights the impact of mental engagement on overall well-being.

He delves into the science behind how intellectual pursuits can bolster emotional regulation and buffer against cognitive decline. Taekman also emphasizes the importance of sleep in supporting intellectual well-being and provides practical advice for incorporating intellectual pursuits into daily life. The episode concludes with a challenge to listeners to learn something new within the next seven days.

Episode 3 - Intellectual Wellness - Special Series on the Nine Dimensions

00:12 Intro

01:06 Framing Intellectual Wellness

02:16 The Science

04:20 Personal Story

07:26 How Intellectual Connects to the Other Dimensions

08:23 Microdose Ideas for Intellectual Wellness

09:07 Map Your Personal Nine Dimensions

09:49 Wrap-Up & Microdose Homework

10:42 Outro

Links

* Special Series Introductory Podcast to the Nine Dimensions

* Special Series Dimension 1 Podcast - Physical Dimension

* Special Series Dimension 2 Podcast - Emotional Dimension

* Seven-Day Sleep Challenge

* Comprehensive Wellness Assessment

* Substack newsletter

* Other HealthHippieMD Stuff

Show Notes

In this episode of Wellness, Rewired, Dr. Jeff Taekman dives into the Emotional Dimension of Wellness. He outlines the importance of recognizing, regulating, and using emotions in building resilience and living well.

Dr. Taekman discusses the impact of sleep on emotional health, the role of the brain in processing emotions, and provides practical strategies for emotional regulation.

The episode emphasizes the interconnectedness of emotional wellness with social and physical health and includes actionable practices such as naming feelings, conscious breathing, movement, and reflection.

00:34 Series Framing and What's This Episode About

01:28 Defining Emotional Wellness

02:16 Personal Experience

02:48 The Neuroscience of Emotion

03:35 Sleep and Emotion

04:07 Emotional Wellness is Not a Solo Practice

04:49 Practices That Help

05:35 Episode Microdose

05:55 Wrap-up

06:49 Outro

Links

* Newsletter 153 -The Sit-Stand Test That Predicts Lifespan—And the Music That Rebuilds Your Brain

* Reduced Body Flexibility Is Associated With Poor Survival in Middle-Aged Men and Women: A Prospective Cohort Study

* Nine-Dimension Full Assessment — HealthHippieMD

* Seven-Day Sleep Challenge

* Special Series Episode 0: Nine Dimensions and Beyond: Mapping Your Wellness with Dr. Jeff Taekman

* Special Series Episode 1: Nine Dimensions, One Foundation, Physical Wellness

* Other Links and Resources

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