On Muscle and Mind: How Strength Training Changes Your Brain, Improves Your Mental Health, and Lengthens Your Life | Bonnie Tsui

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- An acclaimed science writer on how to upgrade your mind by using more than your head. When you think about thinking, most of us think of it as a supremely solo pursuit. You’re in your head, concentrating and cogitating, all by yourself. But the science shows that if you want to improve your thinking, you need to get out of your head. Today we’re going to talk about a concept called “the extended mind.” Your mind isn’t just in your skull: it’s in your body, it’s in the people around you, it’s in your surroundings. The best thinking requires that you break out of what the writer David Foster Wallace called “the skull sized kingdom” and access these other resources. This may sound abstract, but our guest today makes it very practical. Annie Murphy Paul is an acclaimed science writer whose work has appeared in the New York Times, the Boston Globe, Scientific American, Slate, Time, and The Best American Science Writing, among many other publications. She is the author of Origins and The Cult of Personality, hailed by Malcolm Gladwell as a “fascinating new book.” Currently a fellow at New America, Paul has spoken to audiences around the world about learning and cognition; her TED talk has been viewed by more than 2.6 million people. A graduate of Yale University and the Columbia University Graduate School of Journalism, she has served as a lecturer at Yale University and as a senior advisor at their Poorvu Center for Teaching and Learning. Her latest book is The Extended Mind: The Power of Thinking Outside the Brain In this episode, we also talk about: How to use your surroundings to think better  My favorite of the three areas of this book – thinking with our relationships Why “groupthink” isn’t always a bad thing (OR you can say, the benefits of thinking in groups) What she called “extension inequality” – that this benefit of the extended mind isn’t available to all people Related Episodes: Ancient Secrets to Modern Happiness | Tamar Gendler Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/anniemurphypaul Additional Resources: Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

13 Maj 202457min

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- Practical advice from a straight-talking former criminal and occasionally profane dharma teacher. Vinny Ferraro is the Guiding Teacher of the Big Heart City Sangha in San Francisco and has led a weekly sitting group for almost two decades. As a fully empowered Dharma Teacher thru Spirit Rock/IMS, he has taught residential retreats at Spirit Rock, Insight Meditation Society, and the Esalen Institute. Currently, he leads Spirit Rock's Year to Live course and teaches retreats and daylongs through Big Heart City and meditation centers across the country. He is a respected leader in developing and implementing interventions for at-risk populations. leading groups in schools, juvenile halls and prisons since 1987. He has led emotional intelligence workshops for over 100,000 youth on four continents. In this episode we talk about: Alignment Vinny‘s concept of “flashing your basic goodness” Noting practice The deep satisfaction in not seeking satisfaction Redirecting awareness Being an “empathetic witness” for yourself When to opt for distraction Not taking what’s not yours  Vinny’s ancestor practice What is the connection between seeing our family patterns and not taking what is not ours?   How loyal have we been to our suffering? Related Episodes: Get Happier Without Losing Your Edge | Kamala Masters Vitamin E: How To Cultivate Equanimity Amidst Political Chaos | Election Sanity Series | Roshi Joan Halifax Non-Preachy Ethics | Jozen Tamori Gibson Sign up for Dan’s weekly newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/vinny-ferraro Additional Resources: Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

8 Maj 20241h 6min

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- Actionable advice on working with one of the few socially acceptable vices. Whilst striving for perfection might seem logical on some level, it’s not actually attainable. And the research shows it can lead to burnout, stress, anxiety, depression, relationship problems, reduced productivity, and reduced resilience. Thomas Curran is a professor in the Department of Psychological and Behavioral Science at the London School of Economics and is the author of The Perfection Trap: Embracing the Power of Good Enough.  In this episode we talk about: The definition of perfectionism – it’s more than just high standards The 3 flavors of perfectionism The surprising findings on perfectionism and gender  Perfectionism VS imposter syndrome  The root of perfectionism  The variables that lead to perfectionism  Thomas’ critiques on capitalism and growth mindset How to actually implement mantras like “progress not perfection” and “embracing good enough” 4 elements to combat imperfectionism  The recipe for achieving inner abundance How to make good work without caring what other people think of you? And parenting and perfectionism  Related Episodes: Do You Feel Like an Imposter? | Dr. Valerie Young (Co-Interviewed by Dan's Wife, Bianca!)  How To End The War With Your Body | Sonya Renee Taylor. The Science of Failing Well | Amy Edmondson Dr. Mark Epstein On: How To Transform Your Neuroses Into “Little Shmoos” The Zen of Therapy | Mark Epstein  Weird Dreams, Family Relationships, and Collective Trauma I Dr. Mark Epstein Sign up for Dan’s weekly newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/thomas-curran Additional Resources: Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

6 Maj 20241h 11min

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- Talking creativity and sanity with one of the world’s biggest pop stars.   British-Albanian singer-songwriter Dua Lipa emerged as a global pop sensation with her captivating blend of sultry vocals, empowering lyrics, and infectious beats. Born in London in 1995 to Albanian parents, Lipa's musical journey began at a young age, inspired by her father's own musical career. She hosts the podcast Dua Lipa: At Her Service, and her latest album is Radical Optimism.      In this episode we talk about: What she means by radical optimism – and how it applied when she literally fell on stage How she resists the temptation to fully armor herself Her famous work ethic and packed schedule   Her non-negotiable daily practices, including meditation Her social media hygiene (specially, how to stay sane when nearly 80 million people follow you on Instagram alone) And we have a great conversation about creativity, including how she builds psychological safety with her team in studio and on tour Why she had to write 97 songs to make this one album And her concept of “writing herself into a good idea” – as she says, “You have to be shit to be good.”      Related Episodes: Bill Hader on Anxiety, Imposter Syndrome, and Leaning into Discomfort Pema Chödrön, Renowned Buddhist Nun, On Her One Non-Negotiable Happiness Strategy The Science of Hope | Jacqueline Mattis Hope Is a Skill | George Mumford Discomfort: A Counterintuitive Source of Hope | Sebene Selassie     Sign up for Dan’s weekly newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes   Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/dua-lipa     Additional Resources: Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

3 Maj 202458min

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- A research-backed plan for getting your sh*t together in every possible sphere. We’re going to talk about some smart strategies today with Emma Seppälä, Ph.D. She is a psychologist and research scientist, with an expertise in the science of happiness, emotional intelligence, and social connection. She is the Science Director of Stanford University’s Center for Compassion and Altruism Research and Education and she also teaches executives at the Yale School of Management. She’s been on this show before, to discuss her best-selling book The Happiness Track. And today she’s back to discuss her new book, Sovereign: Reclaim Your Freedom, Energy, and Power in a Time of Distraction, Uncertainty, and Chaos.  In this episode we talk about: What she means by that term, sovereign The neuroscience of emotion regulation The science of intuition – and how to work with it when you’re a critical thinker How our past can unconsciously bind us  The impact of trauma The latest evidence for the benefits of meditation And how to cultivate what scientists call Positive Relational Energy Related Episodes: Three Lessons from a Happiness Researcher | Emma Seppälä The Scientific Case for Self-Compassion | Chris Germer Can You Really Trust Your Gut? | Amber Tamblyn Sign up for Dan’s weekly newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/emma-seppala-764 Additional Resources: Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

1 Maj 20241h 3min

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- The creator of somatic experiencing shows Dan how to heal trauma through the body.   Peter A. Levine, Ph.D., has spent the past 50 years developing Somatic Experiencing. He holds a doctorate in Biophysics from UC Berkeley and a doctorate in Psychology from International University. His work has been taught to over 30,000 therapists in over 42 countries. He is the author of the new book, An Autobiography of Trauma. Content warning: This episode includes discussions of rape and violence. In this episode we talk about: How to do somatic experiencing. You’ll see Dan play the role of guinea pig + make weird sounds The difference between somatic experiencing and talk therapy Somatic experiencing practices we can implement into our lives Why some people feel horror/terror at the thought of re-occupying the body and how to overcome those fears What the research says – and how these practices around body awareness have gone from the fringes to entering the scientific mainstream And how to move through ancient wounds – and enrich our lives (whether we have trauma or not) Practices to fortify us in times of difficulty Facing mortality  Related Episodes: Become An Active Operator Of Your Nervous System | Deb Dana What Science and Buddhism Say About How to Regulate Your Own Nervous System | Deb Dana & Kaira Jewel Lingo How to Live with the Worst Things That Ever Happened to You | Stephanie Foo An Ace Therapist Gives Dan A Run For His Money | Dr. Jacob Ham How to Get Out of Your Head | Willa Blythe Baker Sign up for Dan’s weekly newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/peter-levine Additional Resources: Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

29 Apr 20241h 7min

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- Buddhist strategies for taming that nagging voice in your head. Ofosu Jones-Quartey, a meditation teacher, author, and musician hailing from the Washington DC area brings over 17 years of experience in sharing mindfulness, meditation and self-compassion practices with the world. Holding a bachelor’s degree from American University and certified by the Mindfulness Meditation Teacher Certification Program, Ofosu is a graduate of the Teleos Coaching Institute and is the male voice on the Balance meditation app, reaching over 10 million subscribers.  Ofosu leads meditation classes and retreats nationwide, having taught and led retreats at the Insight Meditation Community of Washington, The Insight Meditation Society, Spirit Rock, Brooklyn Zen Center, Cleveland Insight, Inward Bound Mindfulness and more. As an accomplished hip hop artist under the name “Born I,” Ofosu released the mindfulness-themed album “In This Moment” in 2021. His most recent album is “AMIDA”, a spiritual, Lo-Fi Hip Hop album exploring life, death and his Buddhist faith. Beyond music, Ofosu is an author, releasing his self-published children’s book “You Are Enough” in 2020 and “Love Your Amazing Self” via Storey Publishing in 2022. He lives in Rockville, Maryland, with his wife and four children. In this episode we talk about: The relationship between self-compassion and a successful meditation practice All the reasons people resist self-compassion, and his rebuttals Whether self-compassion is selfish How to do self-compassion off the cushion, including practices like journaling, written reminders, establishing accountability partners, and simple questions you can drop into your mind when all else fails How to do self-compassion on the cushion, including practices like body scans, metta, and a check-in practice you can use at the very start of your sits And how to teach self-compassion to children Related Episodes: The Voice in Your Head | Ethan Kross Sign up for Dan’s weekly newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/ofosu-jones-quartey Additional Resources: Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

24 Apr 20241h 4min

New episodes come out every Monday, Wednesday, and Friday for free, with 1-week early access for Wondery+ subscribers. --- How self compassion works, how to practice it, and what the research says about the benefits. GUEST BIO: Dr. Serena Chen is Professor of Psychology and the Marian E. and Daniel E. Koshland, Jr. Distinguished Chair for Innovative Teaching and Research at the University of California, Berkeley. Her research focuses on the self and identity, interpersonal relationships, and social power and influence. She is a Fellow of the Society of Personality and Social Psychology, American Psychological Association, and Association of Psychological Science. Dr. Chen was also the recipient of the Early Career Award from the International Society for Self and Identity, and the Distinguished Teaching Award from the Social Sciences Division of the University of California, Berkeley. In this episode we talk about: The connection between self-compassion and authenticity As well as self-compassion exercises that you can incorporate into your daily life How self-compassion influences the desire for self improvement How it can lead you to be more understanding of other people  The connection between self-compassion and good leadership  And how self-compassion can apply to parenting as well as to educational realms  Related Episodes: How to Make Self-Compassion Work for You | Kristin Neff Kryptonite for the Inner Critic, Self-Compassion Series | Kristin Neff Self-Compassion Ain’t Always Soft | Kristin Neff Sign up for Dan’s weekly newsletter here Follow Dan on social: Instagram, TikTok Ten Percent Happier online bookstore Subscribe to our YouTube Channel Our favorite playlists on: Anxiety, Sleep, Relationships, Most Popular Episodes Full Shownotes: https://www.tenpercent.com/tph/podcast-episode/serena-chen Additional Resources: Download the Ten Percent Happier app today: https://10percenthappier.app.link/install

22 Apr 20241h 11min