The Science Of How Nature Changes Your Brain—From Sleep To Cognition To Your Nervous System | Dacher Keltner

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- From the way we sit while watching TV to the way we put on our shoes, our days are filled with opportunities to improve our mobility–without getting all sweaty. That’s according to today’s guests, who are here to teach us about some simple ways to keep our bodies durable for as long as possible. Kelly and Juliet Starrett are the authors of the new book Built to Move: The 10 Essential Habits to Help You Move Freely and Live Fully. Their book covers 10 tests you can do to assess your mobility “vital signs” and 10 practices you can do to improve those vital signs and make your body work better. In this episode we talk about: What the Starrett's see as the shortcomings of “the fitness industrial complex”  What mobility is, and why working on it is different from working out  Why you should practice getting up off the ground without help The importance of your hip range of motion Why the Starrett's recommend a minimum of 8,000 steps per day, not 10,000 The ‘Old Man Balance Test’ The ‘SOLEC test’ The Starretts’ recommendations on nutrition, sleep, and breathing Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/juliet-and-kelly-starrett-611

12 Juni 20231h 3min

Starting next week, we’re launching a six part series where we’re going to talk to a vast array of experts on longevity, exercise, and diet — we’re calling it Get Fit Sanely. To kick the series off, I wanted to have our senior producer DJ Cashmere on, who’s the architect behind this project. You’re gonna hear him get really personal about how these issues have affected his own psychology, and you’ll hear a very thoughtful person talk about what he’s taken away from the months of research he’s done on these subjects. And, we’ll give you a taste of what it’s like here behind the scenes at Ten Percent Happier. Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/buddhist-beach-bod Other Resources Mentioned: No Excuses: Race and Reckoning at a Chicago Charter School — DJ’s audio documentary about his time as a teacher Additional Resources: Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

9 Juni 202332min

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- Everyone from the Buddha to the Stoics have exhorted us to remember that we’re going to die. So what are we to make of Dr. Mark Hyman? He’s a physician and a student of Buddhism who is just out with a new book, called, “Young Forever.” In it, he argues that your biological age can be reversed even as you grow chronologically older. So we decided to have him on, learn about his approach, and gently grill him on some of the things that made us most skeptical.  This is the second part of our new six-part series, Get Fit Sanely series, where we are trying to help you to make sense of the noise around getting fit–and to do so without losing your mind. A little bit more about Dr. Hyman: He is a practicing family physician, the Founder and Senior Advisor for the Cleveland Clinic Center for Functional Medicine, and a fifteen-time New York Times best-selling author. He also has his own podcast, called The Doctor’s Farmacy. In this episode we talk about: Whether there’s a tension between Mark’s approach and Buddhism Whether it’s realistic for people alive today to think that we could make it to 150 or 200 years old Mark’s contention that he is in better shape at 63 than he was at 40 His take on intuitive eating His top line recommendations on exercise The benefits of cuddling His response to critiques of functional medicine Whether his longevity routine is something regular people can do The research on cold plunges and saunas His advice on alcohol Full Shownotes: https://www.tenpercent.com/podcast-episode/dr-mark-hyman-609

7 Juni 20231h 13min

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- Most of us want to stay alive — and healthy — for as long as possible. But how to actually do that, given all the obstacles? What advice should we listen to? How do we find the time and motivation to follow it? And how do we do so without succumbing to what has been called the “subtle aggression of self improvement”? Today, we are launching an ambitious three-week series to tackle these questions. We are bringing on top experts from science and Buddhism who will talk about how to eat better, exercise smarter, and extend your lifespan. Guest number one is Dr. Peter Attia. He has trained at Stanford University, Johns Hopkins, and the National Institutes of Health. He’s the host of a popular health and fitness podcast called The Drive and the author of a new book called Outlive: The Science and Art of Longevity. In this episode we talk about: Why Peter kind of hates the word ‘longevity’ The definitions of ‘lifespan’ and ‘healthspan’–and what we can do in five key areas to increase both The importance of exercise, including what types of exercise to do, how to measure your fitness, and how even a little bit of weekly exercise can go a very long way The roles our genes play in our lifespan and our healthspan The importance of nutrition, including Peter’s top tips, his personal evolution, and his take on intuitive eating How to get better sleep (and when to stop tracking it) How to think about pharmaceutical tools, incl. a discussion of how to make sense of the crowded and unregulated supplement market The importance of emotional health, including a raw story from Peter about how he came to understand the importance of mental health, and why he believes tending to your emotional health makes all of the other health levers easier to pull. Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/dr-peter-attia-608

5 Juni 20231h 26min

As you might already know, May is Mental Health Awareness Month – and, while mental health is important every month, it’s an important opportunity to share resources that can help one another.  So, in that spirit – we’re going to bring you a bonus episode from a podcast we love called Meditative Story. We’re going to share my episode of Meditative Story with you, where I tell a personal story about a father-son trip that I went on with my son, Alexander, when he was four years old. And how this trip really changed our relationship.  If you’re not familiar with Meditative Story, it provides immersive storytelling with mindfulness prompts embedded right into the narrative, woven with a wonderful musical soundtrack.  I hope you enjoy this episode of Meditative Story. x

31 Maj 202328min

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- It’s hard to be a human. No matter how good things are for you, being alive is still hard. Whatever your life circumstances are, we’re all subject to impermanence and entropy.  This episode dives into a five-part Buddhist list for being stronger in the face of whatever life throws at you.  Sister Dang Nghiem, who goes by Sister D, is a nun in the Plum Village tradition and a disciple of Zen Master Thich Nhat Hanh. She was born in Vietnam during the war, and is the daughter of a Vietnamese mother and an American soldier. Sister D experienced an unfathomable amount of loss before relocating to the US, where she became a doctor and later, after experiencing more loss, became a nun. She’s written several books and her most recent is Flowers in the Dark. In this conversation, Sister D shares her story, and then walks us through The Five Strengths of Applied Zen Buddhism which include trust, diligence, mindfulness, concentration, and insight. Content Warning: This episode covers difficult topics including death, mental illness, and sexual abuse.  Full Shownotes: https://www.tenpercent.com/podcast-episode/sister-dang-nghiem-403-rerun

31 Maj 202359min

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- So many of us suffer over the issue of time management.  Our guest today approaches the topic from research and personal experience and dives into how we can think more strategically about our time and aspire to build resilient schedules, rather than perfect ones.  Laura Vanderkam is the author of several time management and productivity books. Her latest is Tranquility by Tuesday: 9 Ways to Calm the Chaos and Make Time for What Matters. Her work has appeared in The New York Times, The Wall Street Journal, and Fast Company. Laura’s TED Talk on “How to Gain Control of Your Free Time” has been viewed more than 12 million times, and she also hosts the podcast Before Breakfast. Her previous books include Off the Clock: Feel Less Busy While Getting More Done, I Know How She Does It: How Successful Women Make the Most of Their Time, What the Most Successful People Do Before Breakfast, and 168 Hours: You Have More Time Than You Think.  In this episode we talk about:  Why time is the great leveler Why time management strategies aren’t only for people lucky enough to set their own schedules  Why Laura’s number one rule in her book is to “give yourself a bedtime”  Why she is a big believer that that weekends and evenings do not have to be work free zones How to use exercise as a reset button during your day Why creating a habit doesn’t have to mean doing it everyday The time management rule that Laura gets the biggest pushback on  And the rule Laura says all the other rules are jealous of Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/laura-vanderkam-606

29 Maj 20231h 14min

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- The notion of “being your authentic self” might sound like too much of a tired trope, but getting real and stripping away your fears and hang-ups can help you live a more meaningful life.  In her new book, “Bold Move: A 3-Step Plan to Transform Anxiety into Power”, Dr. Luana Marques shares her story about growing up in chaos and learning early skills of cognitive behavioral therapy that helped her cope with anxiety and live boldly.  Dr. Luana Marques is an Associate Professor of Psychology at Harvard Medical School, a former president of the Anxiety and Depression Association of America (ADAA), and a renowned mental health expert, educator, and author. In this episode we talk about: Luana’s personal story growing up in Brazil and struggling with anxiety as a child What it means to live boldly What is psychological avoidance and the 3 R’s of Avoidance Luana’s three step plan to transform anxiety into power How to be comfortably uncomfortable Why the brain is a faulty predictor Why being bold is not the same as being fearless Why social support is the number one buffer across any mental health issue How aligning your daily actions with your values can help you deal with anxiety  How to identify your values by looking at pain And what Luana means by “being the water not the rock”   Full Shownotes: https://www.tenpercent.com/podcast-episode/dr-luana-marques-604

24 Maj 20231h 10min