Mindset

  • What if I told you that wounds don’t heal according to time, but according to your perception of time.

    According to Dr. Ellen Langer, that is indeed the case, and she’s got all sorts of experimental data to back it up. Langer, who earned her Ph.D. in Social and Clinical Psychology at Yale before joining the staff at Harvard in 1977, has devoted her life to studying this phenomenon, and during that time, she has designed and conducted a variety of experiments to study of the power of human perception.

    In her appearance on The Model Health Show #760 with Shawn Stevenson, Langer discussed this ability - which she terms mindfulness - and all of the ways that it can impact how we navigate the world around us.

    Langer has also authored several books, including Mindfulness, The Art of Noticing, and The Mindful Body, which you may want to jump into if you find her work as fascinating as I do!

  • Shaolin Master Shi Heng Yi has been studying the art of Kung Fu since the age of four, and while I can’t speak to his prowess as a martial artist, I can say that I found his perspective on navigating life to be calm, reasoned, and sound.

    In his discussion with Dr. Rangan Chatterjee on Feel Better, Live More #426: A guide to Self-Mastery, How Restrictions Lead To Freedom & Discovering Happiness, Master Shi Heng Yi shares his perspective on how we can cultivate the internal discipline necessary to navigate our world with some degree of grace.

    Whatever your circumstances, this discussion does a beautiful job of making an argument to have gratitude for the very experience of life and why it is so useful to adopt this perspective, regardless of whether it is “true”.

Habits

  • James Clear, author of the best-seller Atomic Habits, takes a similar approach to BJ Fogg (as you might guess from their respective titles!) 

    As it happened, I came across Dr. Fogg’s work shortly before one of my brothers first purchased Atomic Habits - hence the ordering here - but either is an outstanding resource. 

    Clear has appeared on many podcasts, but two that I have enjoyed are his appearances on The School of Greatness with Lewis Holmes and The Daily Stoic with Ryan Holiday.

  • Dr. BJ Fogg, founder of the Behavior Design Lab at Stanford University, has done an exceptional job of translating his academic research into actionable real-world knowledge. 

    In short, Fogg noted that whether or not we perform an action depends on our level of motivation, along with the difficulty of the task (Fogg Behavior Model), and that if something is easy, getting it done depends less on motivation; hence, Tiny Habits allows us to take a crawl, walk, run approach by starting with VERY easy benchmarks: doing one push-up, or meditating for fifteen seconds.

    You can get into the full story behind the realizations that led to Fogg’s book, Tiny Habits, in his appearance on The Doctor’s Farmacy: Make Behavior Change Stick with BJ Fogg. 

    To get information from Fogg in a more bite-sized format, check out his discussions with Jim Kwik on the podcast Kwik Brain; Fogg has discussed forming new habits as well as strategies to untangle old habits.

  • Dr. Andrew Huberman, host of the podcast Huberman Lab, is a neuroscientist who studies a wide range of human behavior topics on his show.

    Huberman’s dives are deep, so I often recommend him as a second, or third, source to dive into, but I found Huberman’s information regarding the three “phases” of the 24-hour clock, and how each phase relates to our ability to perform new tasks, to be HIGHLY useful, and also thoroughly enjoyed Huberman’s take on “task bracketing”.

    The Science of Making & Breaking Habits episode complements the approaches suggested by BJ Fogg and James Clear exceptionally well; even if you are relatively good at adding new tweaks to your routine, I highly recommend this discussion.

Sleep

  • Some of the information from Professor Satchin Panda is a little bit “next-level” - I think it is fair to describe Panda as a thought leader in how Circadian Rhythms, Meal Timing, Gut Health, and Sleep integrate with other systems to create optimal day-to-day rhythms - but whether or not you have some basic information under your belt, Panda’s perspective is fascinating.

    In his discussion with Dr. Rangan Chatterjee on Feel Better Live More #306, Professor Panda explains how your all of your body clocks time up based on meal timing, light exposure, exercise, and a variety of other factors to run the proper “programs” at the proper time of day. I found his thoughts on how we can create virtuous cycles of sleep, light exposure, and meal timing - or how it can go the other way - as tremendously useful as I continue to work to optimize my own schedule.

  • As mentioned previously, Dr. Matthew Walker - The Sleep Diplomat - is the individual who first opened my mind to the importance of sleep.

    In addition to providing background on the importance of sleep and steps we can take to improve sleep, Dr. Walker poses interesting questions about the very nature of sleep, as the title of his book, Why We Sleep, suggests. I found this line of inquiry to be particularly interesting; for instance, Walker makes the observation that animals are exceptionally vulnerable when asleep, so evolution should have selected against it were that at all possible…which probably that sleep is rather important.

    If you aren’t ready to dive into the book, you can catch Walker on most health podcasts - in addition to his appearance on The Joe Rogan Experience (#1109), I enjoyed Walker conversation with Dr. Rangan Chatterjee on Feel Better Live More #147.

    Walker also has his own podcast, The Matt Walker Podcast, if you want to take your sleep knowledge to the next level!

  • Shawn Stevenson, host of The Model Health Show, is a go-to resource on all things health and wellness. He is an exceptionally well-read individual who does a beautiful job laying out how all the different aspects of health (and being human) come together.

    Shawn’s book, Sleep Smarter, is an incredible source of information on all things sleep; my favorite thing about Sleep Smarter is that while it provides the necessary background knowledge to understand why sleep is important, it also does an exceptional job laying out actionable steps you can take to upgrade your sleep - assuming Shawn’s reasoning convinces you!

    If you’re looking to get the information in audio form, you can catch Shawn talking about Sleep Smarter on Episode 637 of The Model Health Show, and The Model Health Show Archives also have an entire category of conversations devoted to sleep.

Breathing

  • Patrick McKeown, the creator, CEO and Director of Education and Training of Oxygen Advantage, comes at this work from a personal place; as he describes on Episode 99 of Feel Better, Live More, McKeown struggled with dreadful asthma from childhood until his mid-twenties. In one notable anecdote, McKeown describes how the first time he woke up feeling fully rested/energized was when he discovered overnight mouth-taping, which emphasizes nasal breathing*, in his mid-twenties.

    The title of the Feel Better Live More podcast episode - How Breathing Through Your Nose Will Change Your Life - says it all. McKeown has also written a book, The Oxygen Advantage, which is mentioned in the discussion, and has further resources available at the Oxygen Advantage website, as well as the Buteyko Clinic Website, where he also serves as Director of Education and Training.


    *I can personally attest to this; off-hand, I’d guess mouth-taping has increased my sleep “recovery rate” by at least 20%. For a few cents a day, it’s a must-have for me these days, and I seem to do more nasal breathing on nights I forget it.

  • Some journalists really get into their stories. James Nestor is such a journalist.

    In his research for the book Breath: The New Science of a Lost Art, Nestor didn’t just go through the history of breath (which he chronicles in his fascinating narrative), he ran some wild experiments on himself, including plugging his nose with silicone for multiple weeks. (Spoiler Alert: Things go rather poorly for Nestor and the other gentleman who went through this “study” with him).

    You can catch Nestor on any variety of podcasts; I have enjoyed his appearance on The Joe Rogan Experience (#1506) and The Dhru Purohit Show #179.

Walking

  • Neuroscientist Shane O’Mara, author of In Praise of Walking, does a brilliant job of highlighting the cognitive benefits that we get from walking.

    In his appearances on Dr. Rangan Chatterjee’s Feel Better Live More and The Dhru Purohit Show, O’Mara highlights the consequences of a sedentary lifestyle, how walking can combat said lifestyle, and how walking offers a host of other benefits besides, including boosts to creative thinking and reductions in depressive disorders.

    Want a great reason to get up from your desk on a regular basis? O’Mara will make the case that a quick jaunt around the block isn’t just good for your physical health; it may make you more efficient on your return.

  • Some of the information I’ve collected about walking throughout the years has been piecemeal, and I wanted to supplement some terrific discussions with neuroscientist James O’Keefe (below), so I sought out the podcast community.

    Given that I feature his work on so many other topics, I tried out two other offerings, but as usual, Shawn delivers the key points in efficient and captivating fashion.

    In Episode 255 of The Model Health Show (Reduce Body Fat & Increase Lifespan: The Surprising Benefits of Walking), Shawn gets into among other things, a study that demonstrated a 10-15 minute walk 30 minutes after a meal can help control blood sugar.

    The information on this podcast - particularly regarding the surprising health benefits of walking - exceeded my expectations. As always, Shawn Stevenson is a fountain of wellness information.

Sunlight Exposure

  • The first time I was introduced to Dr. Andrew Huberman, a neuroscientist and the host of the Huberman Labs podcast, it was in the context of the sunrise and sunset’s impacts on our Circadian Rhythm.

    Huberman is now a go-to source on all things health, but this remains a favorite subject to listen to his perspective on. Check out Andrew Huberman on The Dhru Purohit Show #134: The Latest Science on Enhancing Focus and Developing a Growth Mindset, where you will get an introduction to Circadian Rhythms and how we can leverage this knowledge to better design our days.

  • Satchin Panda’s name pops up quite a bit in Foundational Habits, and for good reason; Professor Panda is an expert in all things related to the “timing” of basic human tasks.

    Light exposure, like sleeping and meal timing, fall under that purview. You can check him out on Dr. Gabrielle Lyon’s podcast on the episode How to Improve your Circadian Rhythm, and, if you didn’t check him out in the Sleep section, Feel Better Live More #306 is a great discussion to tie many of these concepts together.

Cold and Heat Exposure

  • As I continue to learn more on my journey, coming across individuals like Dr. Susanna Søberg makes everything so much more fun.

    Dr. Søberg has emerged as a cutting-edge researcher in the fields of cold and heat therapy, and not only has she geared that work towards the positive psychological benefits, she seems to be benefitting herself, as her delight for life shines through in her discussion with Dr. Mark Hyman on The Doctor’s Farmacy in an episode titled The Science Behind Cold and Heat Therapy and How to Do it For Maximum Benefit.

    Much of Søberg’s research looks at full cold plunges, but don’t worry if you don’t have access; she and Dr. Hyman will cover all sorts of more accessible options, such as cold or hot baths, near the end of their discussion. You can also learn more about these modalities at Dr. Søberg’s website, or in her book, Winter Swimming: The Nordic Way Towards a Happier and Healthier Life. 

  • Dr. David Sinclair, author of the book Lifespan and the host of the Lifespan podcast, is the principal investigator at The Sinclair Lab at Harvard, where he studies longevity.

    One factor that Sinclair has examined is the effect of “stressors” such as exercise, heat, and cold on longevity, which he discusses in Episode 3 of the Lifespan podcast.

    Steve’s Note: Sinclair has made some wild statements regarding potential extension of the human lifespan; we can talk the philosophy of that at some point, but setting that aside, what’s cool about much of this “longevity” work is that it emphasizes being as healthy as possible today, which is what has my interest. 

    To that end, I recommend balancing Sinclair’s perspective with that of someone like Dr. Gabrielle Lyon, who does an excellent job speaking to the importance of building muscle for longevity, which may be a more significant factor in humans than in some of the animals and other organisms that Sinclair studies.

  • Dr. Andrew Huberman is always good for an EXTREME deep dive on his podcast, Huberman Labs, and hot/cold exposure are no exceptions. Huberman devoted one episode to hot and one episode to cold, so if you’re looking to understand these mechanisms on a different level, these discussions will be right up your alley.s

    Huberman Labs: Using Deliberate Cold Exposure for Health and Performance

    Huberman Labs: The Science & Health Benefits of Deliberate Heat Exposure

Meal Timing / Fasting

Hydration

  • The co-authors of Quench are quickly emerging as a go-to source on hydration!

    “Everyone knows that we must drink enough water. But Cohen and Bria, two authorities on hydration, tell us how we can obtain our water even more effectively from foods. I found their presentation refreshing and comprehensive — including a practical guide for achieving proper hydration in a painless (and delicious) way in your own kitchen. This book will set the standard for understanding of the life-giving issue of keeping hydrated."

    —Gerald H. Pollack, PhD. Professor, University of Washington, Author, “The Fourth Phase of Water: Beyond Solid, Liquid, and Vapor”

    Dr. Pollack puts it better than I could - to learn more, get your copy of Quench, or check out Dr. Dana Cohen’s appearance on Episode 97 of The Ancient Health Podcast.

  • Dr. Shalini Bhat is not as focused on hydration as the individuals mentioned above, but she does an OUTSTANDING job of describing the importance of the fascial system that hydrates the body, as well as the overall importance of living in harmony.

    I first heard Dr. Bhat on Episode 25 of The Dhru Purohit podcast (then the Broken Brain podcast), titled Fascia: The Connective Tissue that Keeps You Healthy, and went back to re-listen to the episode after diving into my latest research on hydration! I think it’s fair to say that Dr. Bhat’s insights will only enhance your understanding of the benefits of hydration!

Meditation

  • Bob Roth is a meditation teacher who introduced me, via this episode of The Rich Roll Podcast, to Transcendental Meditation.

    At that time, I had been using the Headspace App for six  or seven months, and while I was enjoying that immensely, I was open to something more, and Roth’s reasons for meditating, as well as the incredible results of practicing Transcendental Meditation (particularly in inner-city schools) struck a chord with me.

    I went on to train with a Transcendental Meditation teacher named Cheryl in Fort Collins, Colorado, who has since passed over, and followed the twice a day practice religiously for over two years.

    While I have since introduced some variation into my afternoon meditation, the T.M. practice remains my morning foundation. It is worth noting that the practice is very similar to the method taught by Light Watkins; as I understand it, both have roots in the Vedic tradition, and are “restful/recharging/easy” meditations as opposed to some “focused” meditations, which are more like mental exercises than this practice.

    You can learn more about Bob Roth at MeditationBob.com!

  • Author of a terrific daily newsletter, Light’s Daily Dose, Light Watkins is a meditation teacher and a wonderful voice for some of the deeper benefits that meditation has to offer, including the ability to distinguish your “heart voice” from all the noise out there.

    If you are looking for a great book to get into a daily mediation practice, Light’s book Bliss More is a great option, and he also does a terrific job of explaining the practice in his many podcast appearances, including on this episode of Dr. Rangan Chaterjee’s Feel Better, Live More: Episode #23, The Truth About Meditation with Light Watkins.

    Light has written several other books, including one that I recently enjoyed, Travel Light, about his experience shifting to a “digital nomadic” lifestyle.

  • As I looked to continue learning more about meditation, I came across Emily Fletcher of Ziva Meditation on Shawn Stevenson’s The Model Health Show #469: Adaptation Energy & Meditation for Better Performance. I found myself fascinated by her story and lit up by the passion she brought to the discussion.

    As Emily and Shawn discuss in this podcast, children can learn to meditate and derive the same benefits as anyone else - and Emily has tailored educational videos to their age group to make it more fun!

    Of course, her knowledge of meditation is useful for adults as well, and offers another great way to get into the practice!