The One You Feed

Dr. Rick Hanson, a senior fellow at UC Berkeley's Greater Good Science Center and a bestselling author, shares valuable insights on building great relationships. He emphasizes the importance of self-compassion as a foundation for connecting with others. The conversation dives into navigating conflicts by choosing harmony or truth, highlighting the strength in admitting faults. Dr. Hanson suggests using wise speech and making small agreements to improve communication. Ultimately, he advocates for empathy and mindfulness to foster deeper, more meaningful connections.

Dr. Drew Ramsey, a psychiatrist and nutritional psychiatry expert, shares insights on how dietary choices directly impact mental health. He emphasizes that simple strategies like incorporating olive oil and seafood can enhance mental well-being. Ramsey discusses the importance of mindfulness in nutrition, linking it to emotional resilience. He highlights the need for a proactive approach to mental fitness and the benefits of community support. With a focus on affordable nutrient-dense foods like sardines, he advocates for accessible nutrition to promote a healthier society.

John Norcross, an internationally recognized expert on behavior change and a distinguished psychology professor, shares invaluable insights on making lasting changes in life. He emphasizes that motivation and willpower are overrated. Instead, understanding the five stages of behavior change is crucial. Norcross also discusses how setbacks can be learning opportunities and the importance of self-monitoring for success. He highlights the role of a supportive network and practical strategies for countering negative behaviors, ultimately guiding listeners toward personal transformation.

Chris Bailey, an author and host of the Time and Attention podcast, dives into the art of intentional living and productivity. He discusses how hidden stressors shape our daily lives and emphasizes the need to recognize them. Through personal experiences with anxiety and meditation, Bailey uncovers strategies for finding calm and increasing productivity. He explores the impacts of social media and dopamine on our focus, advocating for a 'stimulation fast' to reconnect with joy and fulfillment. A thought-provoking conversation on balancing modern demands and inner peace!

Casey McGuire Davidson, a life and sobriety coach, shares her journey from corporate life and long-term daily drinking to embracing sobriety through community and personal growth. Dave Wilson, known as Sober Dave, recounts his struggle with alcohol abuse and the transformative power of support networks in recovery. They discuss why they initially resisted sobriety, the various strategies they found effective, and the importance of tailoring recovery to fit individual needs. Their candid stories offer hope and insight into diverse paths to a sober life.

Michelle Segar, an award-winning researcher at the University of Michigan and author of "No Sweat," shares transformative insights on lasting behavior change. She discusses the importance of conscious awareness in making healthier choices and introduces the concept of the motivation bubble. Listeners learn about the 'POP' decision tool that helps navigate choices. Segar emphasizes the 'Joy Choice' – a flexible approach to eating and exercise, harmonizing personal values with sustainable habits.

Tim Pychyl, an associate professor of psychology at Carleton University and author of "Solving the Procrastination Puzzle," dives into the complexities of procrastination. He discusses its connection to health and self-regulation, emphasizing that procrastination is an existential hurdle to living fully. Pychyl offers practical strategies, like breaking tasks into manageable steps and utilizing implementation intentions to foster immediate action. He also highlights how self-awareness and recognizing the consequences of inaction can empower listeners to conquer their procrastination.

Dr. Jud Brewer, a leading expert in mindfulness and addiction, dives into the intricacies of cravings and how they relate to our behavior. He explains the habit loop cycle and the importance of awareness in transforming harmful patterns. Mindfulness techniques, like surfing the waves of cravings, help manage addictive behaviors. The RAIN technique is highlighted for its effectiveness in overcoming challenges like smoking and binge eating. Brewer encourages curiosity as a means to break free from habitual actions and align with true happiness.

In this engaging conversation, James Clear, author of the best-selling book *Atomic Habits*, shares insights into the science of habit formation. He emphasizes the importance of our physical and social environments in shaping behavior, revealing how optimizing surroundings can boost motivation. Clear introduces the '2-minute rule' for establishing new habits, underscoring the power of small, consistent actions. He also discusses the balance between immediate satisfaction and long-term success, providing listeners with actionable strategies for personal growth.

In this engaging conversation, James Clear, bestselling author of Atomic Habits, shares insights on how small, consistent actions can lead to significant personal growth. He emphasizes that habits are the compound interest of self-improvement and stresses the importance of focusing on systems over goals. Clear discusses the transformation of identity as a cornerstone for lasting behavior change, illustrating how viewing oneself in a positive light can enhance commitment. Additionally, he tackles the impact of self-perception on habit formation, advocating for a growth mindset.