The One You Feed

James Clear, author of 'Atomic Habits,' shares his insights on how small changes can lead to profound transformations. He emphasizes the compounding effect of habits and the importance of focusing on systems rather than goals. Clear discusses how identity shapes behavior, introducing practical strategies for building good habits and breaking bad ones. He explains the concept of ‘hidden lag time’ in habit formation and highlights how tiny actions can cultivate new self-identities, offering actionable advice for lasting change.

Katy Milkman, a Wharton professor and behavioral scientist, dives into the intricacies of behavior change and why we often struggle to stay on track. She explores the impact of impulsivity on long-term goals and offers evidence-based tools like temptation bundling and commitment devices to harness our motivations effectively. Katy also discusses the power of fresh starts and emphasizes the importance of personalized strategies for lasting change. With a blend of clarity and compassion, she equips listeners with practical insights to break the cycle of frustration.

Dr. BJ Fogg, a behavior scientist and the creator of the Tiny Habits method, dives deep into the psychology of habit formation. He argues that willpower is overrated, emphasizing that lasting change comes from starting small and celebrating victories. Dr. Fogg explains how to transform big aspirations into tiny, manageable actions and underscores the importance of self-compassion. With engaging personal stories, he illustrates how positive reinforcement and flexibility can lead to sustainable transformation, making behavior change feel achievable for everyone.

Dr. Jud Brewer, a leading psychiatrist and neuroscientist, dives into the intricacies of anxiety as a habit. He discusses how curiosity can disrupt the worry loop, making room for real change. Brewer highlights the distinction between feeling anxious and habitual worrying, unveils the challenges of AI in therapy, and stresses the importance of human connection. Through the lens of habit formation, he offers insights on how paying attention to our thoughts can reduce anxiety and foster self-compassion, empowering listeners on their journey to mental wellness.

Here’s a preview of a new show from our friends at Pushkin Industries and the Atira Health and Research Institute. On Decoding Women’s Health, Dr. Elizabeth Poynor makes the science of women’s health accessible—from hormones to metabolism to longevity—so you can thrive at any stage of life. A world-renowned gynecologic oncologist and advanced pelvic surgeon, Dr. Poynor speaks with leading physicians, researchers, and educators to share the latest science on women’s wellness, disease prevention, and what it really means to age on your own terms. Dr. Poynor recently sat down with preventive neurologist Dr. Richard Isaacson, who shares how to know if you’re at risk for Alzheimer’s, how shifting hormones can make women especially vulnerable, and what steps to take for better long-term brain health. For more episodes on how to improve your health during midlife, find Decoding Women’s Health with Dr. Elizabeth Poynor wherever you get podcasts. Learn more about your ad choices. Visit megaphone.fm/adchoices

Nate Berkus, an acclaimed interior designer and author, discusses the profound impact of our environment on personal growth and well-being. He shares how meaningful design supports healing and authenticity, particularly after enduring loss. Nate emphasizes the importance of presence in relationships, creative storytelling through objects, and designing spaces that reflect one's personal journey. He also highlights the transformative power of small, intentional changes and how these contribute to a more fulfilling life.

Andy J. Pizza, an illustrator and creative educator, dives into the connection between ADHD and creativity. He shares how understanding his ADHD reframed his self-doubt and deepened his empathy for his family's struggles. The conversation explores self-compassion as a path to growth, and how creativity acts as a powerful tool for self-discovery. Andy discusses developing a minimal visual voice and the role of childhood influences in shaping identity, underscoring the importance of accepting oneself to foster authentic creative expression.

Eric Jorgenson, curator and author known for The Almanac of Naval Ravikant, shares insights on how desire influences happiness and personal growth. He discusses the importance of 'useful beliefs' and suggests journaling and gratitude to shift focus from failures to strengths. The conversation dives into balancing authenticity in relationships with attachment, while also critiquing modern media's role in shaping desires. Jorgenson emphasizes the need to design our environments to support meaningful habits and how external narratives shape our self-perception.

Carmen Rita Wong, a writer and former television host, shares her transformative journey from uncovering family secrets to embracing her complex identity. She discusses the importance of forgiveness and personal responsibility, revealing how childhood experiences shape adult life. Carmen introduces the parable of the two wolves and offers practical strategies for self-examination and change. With insights on compassion and resilience, she emphasizes the necessity of understanding our past to heal and foster authentic connections.

Prentis Hemphill, an author and embodiment teacher focused on healing justice, dives into the ongoing nature of healing and its connection to activism. They discuss how personal transformation and community involvement intertwine, emphasizing the significance of somatic practices and ancestral rituals. Hemphill shares insightful experiences from their work with the Black Lives Matter movement and highlights the vital role of love and relational skills in fostering healing. This engaging conversation offers hope for more connected futures.