Age Less / Live More

The Science of Sin with Dr. Jack Lewis The seven deadly sins are: pride, greed, wrath, envy, lust, gluttony, and sloth. Religious or not, most of us would like to avoid these behaviors, but modern technology has made the temptation almost irresistible. How do you not overeat with such brain-triggering processed foods laden with sugar, fat, salt, and flavors? How does a pubescent boy not spend hours a day down a black hole of online porn? And is it any wonder that binge-watching Netflix series has become the norm? The moral path has always been a challenging one,but right now, it's nearly-impossible. On this week's show, we'll discuss the neuroscience behind these behaviors. Listen & Learn: How pornography lights up dopamine centers How anonymity online enables wrath and envy at disproportionate levels Why in some cases, the best way to avoid this bad behaviors is through engineered avoidance How to understand your brain chemistry so you can adapt to the modern world Links & Resources Dr Jack Lewis' Website Science of Sin Book ABOUT OUR GUEST Neuroscientist, writer, and personality on a mission to understand the inworkings of the Human Brian. He's the author of two books, Sort Your Brain Out and The Science of Sin. Nutritional Tip of the Week: Sweet Potato vs White Potato Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

The Joy of Movement with Kelly McGonigal ------------------- Many of us chase happiness in life but happy states are fleeting anomalies largely out of our control. If you're experiencing true joy right now, swim and revel in it, but know that soon it will be gone. Instead of chasing happiness, what if we pursued states of "good" instead. You can feel good and happy at the same time, but you can also feel good while simultaneously feeling anxious, nervous, depressed, or overwhelmed. Unlike happiness, good is a target at which you take aim at and hit very consistently. Get a good night's sleep. You'll feel good. Eat the foods you know are right for you. You'll feel good. Sit less, move more, and exercise. You'll feel good. Feeling good doesn't fix all the other challenges in your life, but it always helps. On this week's podcast, you'll meet the author of a new book, The Joy of Movement, an exploration into the biochemical, neurological, and emotional health benefits of using your body for what it was designed to do. To move. Listen & Learn: How movement and exercise release happy chemicals such as endocannabinoids, oxytocin, and endorphin How exercising to music can actually help bring out your physical best Group vs. at-home exercise, who wins? COVID-19 tips and tricks to finding your flow Why it's important to reframe exercise as movement, and do whatever you like instead of what you think it "most effective" or "burns the most calories" Links & Resources: Kelly's Book, The Joy of Movement Kelly's TED Talk ABOUT OUR GUEST Kelly McGonigal is a health psychologist, teacher and writer who specializes in the mind-body connection. Many of you will know Kelly from her TED Talk "How to Make Stress Your Friend." She is the best-selling author of The Willpower Instinct and The Upside of Stress. Her newest book is called, The Joy of Movement, and presents physical exercise as one of the more powerful and predictable antidotes to depression, anxiety, and loneliness. Nutritional Tip of the Week: Quinoa Belly Ache Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

The Meritocracy Trap: How the Myth Feeds Inequality with Daniel Markovits ------------------- Every year I live outside the U.S. I'm able to better understand my culture simply due to my physical distance from it. I notice things like promiscuous use of peanut butter and cinnamon in American foods, the endless sports and war metaphors in colloquial language, the ubiquitous nostalgia for the post-World War II family life, and the universal belief that every underdog has a chance to go all the way up. Meritocracy. Study hard, work hard, and show up year-after-year, and you can be just about anything you want to be. In the 1950s, that was somewhat true. Today, the schism between the have and have-nots is so vast that in many cases, no amount of hard work or earned street cred will give you equal access to opportunity. If you're dealt an unlucky hand, as most people are, your options are limited by gatekeepers you'll never meet, schools and jobs you'll never have access to. More perplexing still, if you're dealt a lucky hand, as I was, and if you play your cards right, you enlist into a lifetime of self-sacrifice, ridiculously long work days, and an almost guaranteed inability to enjoy the so-called privileged life you lead. Why? Because you're working all the time. Meritocracy, like any ideology, sounds amazing on paper, but falls flat in the real world. It's as mythical as a unicorn. Catch me if you can. On this week's show, you'll meet researcher and writer, Daniel Morkovits, who shares his findings on just how broken this meritocratic system is today. Listen & Learn: How average CEO compensation has grown 940% since 1978 while typical worker compensation has risen only 12% during that same time How elite education, more than any other factor, acts as the gating factor into the ruling class How the best universities brag about sub-10% acceptance rates, essentially engineering an elite class How middle-level jobs are getting completely eliminated by technology leaving only the ruling and working classes on either end of the spectrum How the meritocracy myth is not just unfair, but potentially dangerous as it threatens the safety and happiness of both the haves and have-nots. Links & Resources Meritocracy Trap Book ABOUT OUR GUEST Daniel Markovits holds degrees from Yale, London School of Economics and Oxford. He's on the faculty at Yale Law School, where he publishes on the philosophical foundations of private law, moral and political philosophy, and behavioural economics. His latest book is, The Meritocracy Trap: How America's Foundational Myth Feeds Inequality, Dismantles the Middle Class, and Devours the Elite. Nutritional Tip of the Week: White Bread Better Than Whole Wheat Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

The Strength Therapist Sam Spinelli -------- Of all the muscles in your body, your heart muscle gets the most attention - and for good reason. Cardiovascular disease continues to be the leading cause of death in most countries, so any comprehensive fitness programs must address heart health. But all the other muscles matter too including your quads, your hamstrings, your glutes, and biceps. Ample skeletal muscle is associated with hormonal health, neurological health, and longevity, but for most people over the age of 40, they are losing mass with each passing year. On this week's show, you'll meet a physical therapist and strength coach who will help to reduce the fear and friction around lifting heavy things. Listen & Learn: The essential movements: squat, push, pull, hinge, carry How squats can actually improve arthritic knees How to balance risk vs reward with weights The realistic outlook of at-home training Links & Resources Sam's Website Sarcopenia ABOUT OUR GUEST Sam Spinelli a doctor of physical therapy and a strength & conditioning coach with experience working with professional and olympic sport athletes ranging from football, hockey, bobsleigh, powerlifting, weightlifting, to ballet. Nutritional Tip of the Week: 7 Meals a Day Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

How to Change Your Mind with Jon Venus -------------------------------------- "If it bleeds it leads" has always informed mass media, but for the past few years, the new thesis goes like this. "The more radical the viewpoint, the more reach it gets." Extreme groups of all types scream it out daily; and while collectively, they represent the minority fringe, they siphon off the majority of our bandwidth. There are the alt right xenophobes, the extreme left terrorists, the all-meat eaters, the fruitarians, the violent vegans, and the QAnon followers all trying to convince you they possess the real truth. So who holds the real answers? Nobody. True revelation is never at the extremes. The truth lives in the murky middle filled with "yes, but" and and "in my situation…" The truth is filed with nuance, compromise, and it requires that we all embrace a certain degree of ignorance. | On this week's show, you'll meet a social media personality who built and has since destroyed his personal and professional life around the strict ideology of veganism. Listen & Learn: The pitfalls of ideological groups How parenting adds an incredible layer of social awareness to your personal choices How to change your mind and what it might mean personally and professionally The dangers of extreme groups online Links & Resource: Jon Venus' website ABOUT OUR GUEST Jon is a health and fitness personality best known for his YouTube channel and social media presence. Long-time vegan recently changed his diet. Nutritional Tip of the Week: Mushrooms for Immune System Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

Meditation can reduce cortisol, increase telomere length, improve concentration, and foster feelings of unity. But it's also very, very hard to practice consistently. Stillness is a serious challenge. Despite the plethora of books and apps and mindfulness training programs, most of us still talk a good meditation game but fail to back it up with practice. On this week's show, you'll meet an author, teacher, and lifelong meditator who shares his no-nonsense approach to the practices of Buddhist meditation and mindfulness. Learn How Meditation: Improves both proprioception and interoception Decrease the fear and anxiety activity of the amygdala Reduces Default Mode Network activity responsible for self-focused, rumination and daydreaming Increases concentration Links & Resources: Rick's Website Rick's Books on Amazon Satipatthana ABOUT OUR GUESTRick Hanson, PhD is a psychologist, Senior Fellow of UC Berkeley's Greater Good Science Center, and New York Times best-selling author. His books include: Neurodharma, Resilient, Hardwiring Happiness, Buddha's Brain, Just One Thing, and Mother Nurture. He's lectured at NASA, Google, Oxford, and Harvard, and taught in meditation centers worldwide. Nutritional Tip of the Week: Weight Loss for Summer Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected]

What do snoring, crooked teeth, and mouth breathing have in common? All these conditions can indicate or even predict a whole series of chronic health problems down the road. James Nestor began his study into breathwork in the extreme world of freediving and breath holding, but he eventually came full circle to focus on the power and necessity of healthy, balanced breathing - something often lacking in our lives. This podcast is for anyone who wheezes, snores, sniffles, finds themselves out of breath easily, or simply wants to deepen their knowledge and understanding of this powerful tool that is your own breath. Listen & Learn: What happens when you *only* mouth breathe (hint: it's bad) How 70-80% of people have deviated septums How lack of chewing has made our jaws smaller and narrower The secrets of the Tummo Monks who heat up their bodies Links & Resources: James Nestor's Site ABOUT OUR GUESTJames Nestor is an author and journalist who has written for Outside Magazine, Men's Journal, The Atlantic, National Public Radio, The New York Times, Scientific American, Dwell Magazine, and The San Francisco Chronicle. He's the author of a book about freediving called, DEEP, and his newest book is called, BREATH: The New Science of a Lost Art. Nutritional Tip of the Week: Protein Shake Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

The Power of Ritual with Casper Ter Kuile ------------------------------ After just five swipes of your newsfeed, and you'll immediately see ideology and groupthink dominate just about every conversation. As the world becomes more and more digital, we're simultaneously becoming more tribal. The negative fallout is obvious, but what about the positives? What about a sense of purpose, belonging, ritual, and community? Can we find deep meaning and connection on our own terms? On this week's podcast, a Harvard researcher joins me to share his work on ritual and religion. Listen & Learn: Why agnostics are growing in numbers - but these are not atheists How it's human nature to gather, share, celebrate, and establish norms Is there such a thing as a leaderless tribe? How to take the good and avoid the bad of organized groups and religion Links & Resources The Power of Ritual Book ABOUT OUR GUEST Casper is a Ministry Innovation Fellow at Harvard Divinity School. He holds Masters of Divinity and Public Policy from Harvard University. With his team at Sacred Design Lab, he co-authored a paper How We Gather (2015), and his work has been featured in The New York Times, Atlantic Magazine, and Washington Post. He's the author of the new book, The Power of Ritual (2020). Nutritional Tip of the Week: Fruit Until Five Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

Time Off with John Fitch ----------------- "You can have anything you want in life, but you can't have everything." Most of our biggest dreams are totally unsustainable, but they come with a price. Want six-pack abs? Are you willing to skip carbs and spend 2 hours a day in the gym each day? Want a 7-figure bank balance? Are you up for 70-hour work weeks for the next 10 years? Want to start your own business and work for yourself? Are you prepared to become your own worst boss? I love my work and family. I rarely dream about leisure. And yet, I need it. We all need to rest and recharge. We need to step back so we can step back in more fully. On this week's podcast, you'll meet the author of the new book, Time Off: A Practical Guide to Building Your Rest Ethic and Finding Success Without the Stress. Listen & Learn: How the future of work might look more like leisure How an ethical rest ethic is just as important as a work ethic How work, schedules, and the future are changing How to recontextualized the idea of downtime Links & Resources: Time Off Book John's Website ABOUT OUR GUEST John Fitch is a coach, writer, and angel investor. He's the co-author of a new book, Time Off: A Practical Guide to Building Your Rest Ethic and Finding Success Without the Stress. Nutritional Tip of the Week: Fruit Until Five Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

The Children of the Future Jay Belsky, PhD ----------- "I don't know the meaning of life, but I know the purpose of life. It is to create more life." - Jay Belsky We're cavemen pretending to be academic, political, cerebral, and romantic when really we're mostly motivated by survival and procreation. This is simultaneously depressing and relieving since it explains away some of our most ridiculous actions. On this week's podcast, Professor Belsky will share with us his life's research around adaptation, the importance of fatherhood, and a potential "better way" than the American model for child-rearing. Listen & Learn: How behaviors often labelled maladapted are really perfectly adapted given the environments some children are raised in How to think about the role of the mother vs. the father in a child's life Why fathers run away and mother's stay The hardcore truth about the purpose of life Links & Resources: Jay's new book, The Origins of You ABOUT OUR GUEST Professor Jay Belsky is an expert in child development and family studies. He specializes in daycare, parent-child relations during the infancy and early childhood years, the transition to parenthood, the etiology of child maltreatment and the evolutionary basis of parent and child functioning. He is the author of more than 300 scientific articles and chapters and the author/editor of several books, including, The National Evaluation of Sure Start: Does Area-Based Early Intervention Work. Nutritional Tip of the Week: Eating Essential Oils Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

Detox Your Thoughts with Andrea Bonior --------- The COVID-19 pandemic has dominated the news for months as a quiet crisis, one of mental health, has spread even faster and further. Depression, anxiety, and loneliness are at all-time highs. And what happens when you take away work, school, and social events on top of that? What happens when your usual support and self-care tools are unavailable to you? For many of us, it means swimming through endless days of uncertainty, worry, and loss. On this week's show, we'll talk about down-to-earth strategies for how to reign in your head trash. Listen & Learn: How "all or nothing" thinking can create negative spirals How to consciously separate yourself from your negative thoughts and observe them from afar The real risk of not sleeping enough right now How naming your feelings can be the first important step toward growth Links & Resources Detox Your Thoughts Book ABOUT OUR GUEST Andrea Bonior is a licensed clinical psychologist, speaker, professor, and writer. She writes, "Baggage Check," the mental health advice column and live chat for The Washington Post. Her work has appeared in The New York Times, NPR, Good Morning America, USA Today, CNN, USA Today, Glamour, Cosmopolitan, and Self. Her blog for Psychology Today has been viewed more than 16 million times. Her latest book is called, Detox Your Thoughts. Nutritional Tip of the Week: How Much Fiber to Eat Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

How to Control Your Attention with Nir Eyal ---------------- How is it possible that with social distancing, telecommuting, and almost zero social events right now, you can still go an entire day and get nothing done. Exercise was forgotten, healthy meals didn't happen, and the work projects continue to pile up. Can you relate? Distraction was endemic before the pandemic and will continue long after. Our neural wiring makes us highly-prone to shiny object syndrome where every phone notification and salacious news story glimmers like a fleck of gold. Oh, what's that? 10 minutes lost. And what about that? 30 more minutes gone. On this week's podcast, we'll explore distraction, and its opposite, traction. Listen & Learn: How to make technology your slave Why the opposite of distraction is not focus - it's traction Why we should stop blaming technology and start thinking about fundamental behaviours How to put yourself first Why schedules are so important Links & Resources: Nir's website ABOUT OUR GUEST Nir is a writer and the author of Hooked: How to Build Habit-Forming Products and Indistractable: How to Control Your Attention and Choose Your Life. Previously, he taught as a Lecturer in Marketing at the Stanford Graduate School of Business. Nutritional Tip of the Week: Spinal Fusion Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

Understanding Madnesswith Susannah Cahalan --------------------------Susannah was an ambitious young adult starting an exciting life in New York City when she began having seizures, experiencing a bout of mania and depression, and even hallucinating. After nearly a month of hospitalization, she was wrongly diagnosed with bipolar disorder before eventually being diagnosed with a rare auto-immune condition that was affecting her brain. We often think of mind and body as two separate systems, acting independently - but this is flawed thinking. Thoughts chains of amino acids, physical movements impact your neurotransmitters, and this distinction between mind and body quickly becomes irrelevant. The two are inextricably linked.On this week's show, Susannah will share her story, her research into mental health, and how she took charge of her own health. Listen & Learn: How mental illness is often treated like a character flaw, not an illness How important it is to take control and responsibility for your own health Why we lack proper care and treatment for mental illness How the mentally ill are ending up homeless, imprisoned, and lost in society Links & Resources: Brain on Fire book The Great Pretender book ABOUT OUR GUESTSusannah Cahalan is a journalist and author of the books, Brain on Fire and The Great Pretender. She has worked for the New York Post. A feature film based on her memoir was released in June 2018 on Netflix. Nutritional Tip of the Week: VitD-Covid Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

Men with Meaning & Purposewith Connor Beaton--------What do you call a man who cannot perform, provide, and protect? Many people would call him a loser. It's true that men have it easier in some areas with greater access to income and opportunities, but that often comes with the price tag of loneliness, isolation, and mental illness. The stereotypical successful man is often work-torn with heavy eyes, floundering health, and little or no personal life to speak of. This is no way to live. On this week's podcast, we'll explore the struggle of men, meaning, and purpose. Listen & Learn: How loneliness and isolation typify the modern male experience Why men are often expected to perform and provide at the expense of almost everything else The downside privilege: how many successful men have no real friends Links & Resources: Connors' webpage ABOUT OUR GUEST:Connor is a speaker, writer, and podcaster. In 2014, Connor founded ManTalks, a community for men looking to expand and deepen their sense of self-awareness. Nutritional Tip of the Week: Protein Supplement Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

Heart Rate Variability Simplified Marco Altini------------- "I know my body!" is something I hear from yoga students constantly. Sometimes they want to keep practicing and shouldn't (due to injury or illness) maybe they want to stop practicing and shouldn't (because the breakthrough is a few poses away). I wish we all knew and understood our inner world as well as our outer world, but most of us don't. Quick check-in: do you know your resting heart rate right now? Do you know your respiratory rate? How about your blood glucose level? These can all be measured at home, and yet most of us don't. We don't know our bodies. Of all the quantified self measurements, heart rate variability is perhaps the least known and utilized because it requires math and a daily commitment to check - but it delivers powerful insight into your readiness state based on your stress levels. A healthy heart is not slow and steady like a locomotive, it's highly agile and variable like a cat meandering through a field. On this week's show, we'll give into the how and why of heart rate variability. Listen & Learn: How a healthy heart is not slow and steady but instead agile and variable How the variability of your heartbeats is a direct window into your nervous system How overtraining and lifestyle stress can affect your HRV score How breathing, rest, and a good training schedule can improve your HRV, reduce the risk of injuries Links & Resources: HRV4 Training App ABOUT OUR GUEST:Marco is a data scientist, programmer, and has a PhD in applied Machine Learning. He leads data science at Bloomlife, a digital health startup focusing on helping expecting mothers have a healthy pregnancy. He's been developing apps since 2012. Nutritional Tip of the Week: Onions & Garlic Flexibility Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

Water, Whiskey, Coffee - Yoga Breathing Made Simple With Lucas Rockwood "It's not stress that kills us, it is our reaction to it." - Hans Selye Mental and emotional stress were at historic highs pre-Coronavirus. Today, the collective anxiety of the world borders on dangerous. How much uncertainty and loss can we tolerate? Is there an upper limit? The answers will unfold in real-time in the coming months, and that's why it's more important than ever to equip yourself with stress management tools for navigating your inner world. Yoga breathing is one of the most powerful nervous system modulated practices available - and yet it continues to be misunderstood and neglected in most health circles. The benefits are immediate, and even a beginner can impact their nervous system dramatically in as little as 10 breaths. In today's podcast, I'll help demystify yoga breathing and share with you three simple practices you can use right now. Listen & Learn: How yoga breathing can be put into three simple categories: water, whiskey, coffee How to switch breathing from automatic to manual mode and then downshift to relax and soothe yourself Three simple practices you can use right now Links & Resources: Free Breathing Guide (PDF) Become a Breathing Coach ABOUT OUR GUEST Lucas Rockwood is an internationally-renowned yoga teacher and trainer. He's the founder of YOGABODY and the Yoga Teachers College. His TEDx Talk on yoga breathing has been viewed more than 1.2 million times. Nutritional Tip of the Week: Canned COVID Food Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

Losing it All in COVID-19with Lucas Rockwood--------------Greetings from Barcelona. We're nearly 2 months into COVID-19 lockdown, and instead of our usual expert interviews, I thought I'd share my experiences so far during COVID-19 with the hopes that I can glean some insight, and maybe you too. Here's what I'll share: How I lost my yoga studios How crisis unveils both strengths and weakness of systems and people How quickly we humans can adapt Family/work / health - what really matters in life ABOUT LUCAS Lucas is an internationally-renowned yoga trainer, TEDx Speaker, podcaster, writer, and entrepreneur. His early yoga and meditation teachers include Sri K. Pattabhi Jois, Paul Dallaghan, Alex Medin, Gabriel Cousens MD, and SN Goenka. Lucas left the USA in 2003 and travelled and taught extensively before making Barcelona, Spain his home base. In a previous life, he worked in theatre, publishing, and as a vegan chef and nutritional coach. He's the father of three international kids and remains as passionate about yoga as when he first began practising in 2002. Nutritional Tip of the Week: Mushrooms for Immunity Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

The Pleasure Gap - Women's Inequality in the Bedroom Katherine Rowland----------------------"Sex without love is as hollow and ridiculous as love without sex." - Hunter S. Thompson Most of us are highly-charged sexual beings doing our best to hide it all day long. Lost lust looking for a home. On this week's podcast, we'll explore the differences in men's and women's pleasure. Listen & Learn: Why most women are less interoceptive than men Who is more fulfilled: monogamous or single women? How modern dating plays out when fueled by our ancient desires How mismatched sexual drive can ruin a relationship Links & Resources: Katherine's Website Pleasure Gap Book ABOUT OUR GUESTKatherine has a masters in Sociomedical Sciences from Columbia University. She has contributed to Nature, the Financial Times, Green Futures, the Guardian, the Independent, Aeon, and Psychology Today. Katherine Rowland is the author of, Pleasure Gap: American Women and the Unfinished Sexual RevolutionNutritional Tip of the Week: What to Eat for Belly Ache Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

Adversity into AdvantageLaura Huang ----------------------------As I get older, I appreciate the struggles of my past almost as much as the successes, and here's my question for you: What if your greatest weakness could be flipped and leveraged as your greatest strength? What if your biggest problems could be reframed as your best assets? The world of leaders and heros is filled with people who leveraged their rock-bottom experiences to create abundance and service in the present. Currently, we're living in very difficult times. The health and economy of the world is suffering from COVID-19, and uncertainty is the norm. While no one knows exactly how this will change the world, it's very clear that things will change. And if we're fortunate and diligent, perhaps these adverse times can eventually become an advantage too. Listen & Learn: How to create your own edge in life, often built off the adversity of your past Why EDGE (enrich, delight, guide, effort) can give you a framework for moving forward Why hard work is the last step, not the first - you need to aim first Links & Resources: Laura's website ABOUT OUR GEST Laura Huang is an associate professor of business administration at Harvard Business School. She was previously assistant professor of management at Wharton. Her research has been featured in The Financial Times, Wall Street Journal, USA Today, Forbes and Nature. Her new book is, The Edge - Turning Adversity into Advantage. Nutritional Tip of the Week: Vit C for COVID19 Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

How Successful People See the World with Emily Balcetis ----------------- I ran out of laundry detergent last week and couldn't motivate myself to walk 20 steps to the store to buy more. Why? I can lecture for hours, interview an author for the podcast, answer 70+ emails, and spend time with all three of my kids in one day, but the laundry detergent errand felt impossible. I have periods of manic productivity with breakthroughs at every turn, but other times when the most mundane chores of life are overwhelming. Why? Where does motivation come from? Why does it waver? On this week's podcast, you'll meet a psychologist who can help you find your fuel for life. Listen & Learn: How the fantasy of a goal can sometimes create enough pleasure to reduce motivation to actually achieve it How to avoid under-stimulation without accidentally welcoming overwhelm When it can be helpful to look back and anchor past successes When it makes more sense to focus on the future, the next step Links & Resources: Emily's TEDx Talk Emily's Book Emily Balcetis is a social psychologist and Associate Professor of Psychology at New York University. Her research focuses on people's perception of the world and how their motivations and emotions influence it. She is the author of the new book: Clearer, Closer, Better: How Successful People See the World. Nutritional Tip of the Week: Silver for COVID19 Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

Premature Sarah Digregorio----------------- Once a month I have to tell a pregnant yoga student that she cannot practice in our studio, cannot hang upside down in the Yoga Trapeze, or practice long-hold, passive stretches in our Gravity Yoga classes. Why? We teach strong, athletic classes with inversions and deep stretches. It's not safe. I've been accused of trying to tell women what to do with their bodies (and worse!), but the truth is, I just want to keep students safe, including the unborn ones. On this week's podcast, you'll meet a journalist whose premature birth served as the impetus for the research and writing of an entire book on the history of premature birth that includes oven-incubated babies and circus sideshow preemies. Listen & Learn: How incubators for preemies were first introduced in 1880 How stress, age, pollution, and other unknown factors are potential contributors Why 50% of the time, the cause of premature birth is unknown How to think about this problem holistically Links & Resources: Sarah's website EARLY Book ABOUT OUR GUESTSarah is a freelance journalist who has written for various publications, including the New York Times, the Wall Street Journal, the Village Voice, Food & Wine, BuzzFeed, Parade, and Saveur. Her work has been included in the Best American Food Writing yearly anthologies three times. Her new book is called, EARLY: A History of Premature Birth and What is Tells us About Being Human. Nutritional Tip of the Week: What is your dosha Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

The New Science of Self Actualization with Dr. Scott Barry Kaufman ---------------------------When I feel frustrated with my place in the world, it's often because I feel I'm not living up to my full potential. I have more to offer, more to give - and yet I'm not making it happen. Maslow defined this desire to become our best self as the need to self-actualize. But how do we do this? Achievement triggers the neurotransmitters serotonin and dopamine. Our brain lights up with happy chemicals as we become our best selves, and the opposite is true when we play small. On this week's podcast, you'll meet a psychologist whose work focuses on creativity, talent, self-achievement, and actualization. Listen & Learn How people with obvious challenges and even disadvantages can often out-perform their gifted colleagues Why standardized tests often fail to predict actual potential How to look past intelligence and talent and focus on you vs. you Why you have to transcend yourself to self actualize Links & Resources Scott's Website ABOUT OUR GUEST Scott Barry Kaufman is a humanistic psychologist, author, podcaster, and popular science writer. His work focuses on intelligence, creativity, and human potential. He's the author of a number of books, including his most-recent: Transcend: The New Science of Self Actualization. Nutritional Tip of the Week: Recipes During Quarantine Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTune

You're stuck at home, your economic future is uncertain, and it's difficult to plan more than one day at a time. To make things even more challenging, the people and activities that bring you the most joy might be unavailable. What do you do? How do you manage your emotional health during times of such unrest? On this week's podcast, you'll meet a psychologist whose entire career has been focused on the management and treatment of anxiety. Listen & Learn: How to differentiate between danger and discomfort The power of acceptance Navigating fear, loss, and change Understanding the emotions around your fears Links & Resources: Dr. Carbonell's site ABOUT OUR GUEST Doctor Carbonell is a Clinical Psychologist who specializes in the treatment of anxiety disorders as a therapist, author, and teacher. He founded the Anxiety Treatment Center in Chicago in 1990, one of the first psychological practices in the United States devoted exclusively to the treatment of clients who sought help with anxiety disorders, and continues to offer treatment today. Nutritional Tip of the Week: Supplements for COVID-19 Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

I once had a yoga student with a prosthetic leg. I didn't realize until I attempted to push her heel to the floor in Downward Dog. I assumed that she wanted to simply blend into class and that's why she hadn't told me (or anyone at reception) before joining class. I was right. She just wanted to practice, and she did great. I've since had students with birth defects, different length legs, missing limbs, traumatic brain injuries, and scoliosis among other things. Historically, yoga studios are not known for their diversity - but that's changing fast. Bigger bodied, older, and more diverse students are gaining interest in yoga each year. On this week's podcast, you'll meet a teacher who focuses specifically on addressing the needs of a more diverse (in every way) yoga community. Listen & Learn: Why practice (not posing) is the key How to navigate the challenges of a mixed level, mixed ability class Yoga teacher vs. therapist - what's the difference? The future of yoga for all body types Links & Resources Accessible Yoga Book Accessible Yoga Training ABOUT OUR GUESTJivana Heyman is the founder and director of Accessible Yoga. He's the co-owner of the Santa Barbara Yoga Center. His passion is making Yoga accessible to everyone. He has led over 40 Yoga teacher training programs and created the Accessible Yoga Training program in 2007. Jivana taught Accessible Yoga at the United Nations in Geneva for their International Day of Persons with Disabilities in 2015. Nutritional Tip of the Week: Garlic for Coronavirus Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

A close friend lost her husband tragically and suddenly, but she was back in the office just two weeks later. She shed a few tears that first month, but mostly, it was Beth as usual. She didn't fall behind on any projects or ask for help. "Beth is so strong. I think she can handle just about anything," they said. Except they were wrong, and so was I. Beth was mourning privately for months, and then deeply depressed for years following the accident. She'd kept it hidden. Hidden depression is not just common, it's applauded; and I'm as guilty of this as anyone. On this week's podcast, you'll meet a clinical psychologist whose recent work focuses on this growing mental health problem hidden from plain sight. Listen & Learn How the "smile or die" positive attitude leads many of use to push down and cover up deep pain and emotions The difference between classic, clinical depression and the hidden type The personal and societal fallout that come from wearing an emotional mask for years or even a lifetime How the opposite of depression is engagement or connection - no happiness Links & Resources Perfectly Hidden Depression Book Site Dr. Rutherford's Site Smile or Die ABOUT OUR GUEST Margaret is a clinical psychologist with over 27 years experience. She's also a writer and podcaster (SelfWork). She has a new book called, Perfectly Hidden Depression: How to Break Free from the Perfectionism that Masks Your Depression. She has written for HuffPost, The Mighty, Psych Central, The Gottman Blog, Psychologies, StigmaFighters, The Good Men Project, and This Is My Brave. Nutritional Tip of the Week: Moringa Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

Do you have a talky coworker who never gives you space to share your ideas? Do you have a neighbor who does home repairs at 2 am? Or a spouse that never follows through with their shared housework? Welcome to everyday conflict. We argue easily about the things we care most about, and the small things seem too petty to be bothered with. Instead, we let them brew and fester until finally, we explode. Healthy conflict is the sign of a healthy relationship, but how can you foster positive conflict at home and at work? What does that even look like? Listen & Learn: Whether to avoid conflict or race to conflict (which is better?) How to identify your values and aligned with them Exploring shadow values and inner conflict Strategies for communication and positive outcomes Links & Resources: Dr Goldman-Wetzler's Book Alignment Strategies Group About Our Guest: Jennifer is a leading expert on conflict and organizational psychology, is founder and CEO of Alignment Strategies Group, and author of, Optimal Outcomes: Free Yourself from Conflict at Work, at Home, and in Life. Nutritional Tip of the Week: Monk Fruit Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

My piano lessons were a dark, 45-minute drive from home. Mom and I left home at 6:30 am on Tuesday mornings to get there before school. "Luke is really good at this," Ms. McGill said after my third lesson. I was eight, and that simple comment, deliberately made within earshot, gave me confidence with music that I carry even to this day (despite my obvious lack of skill as an adult). I never said thank you to Ms. McGill. I should have. My sophomore year in high school, Mrs. Johnston tortured every paper I gave her with red ink. It was a bloodbath, and I suffered. But at the end of the semester, she gave me an A. It was one of the more meaningful grades I ever received, and her red ink comments continue to help me write better to this day. Mrs. Johnston smoked and was 50-years older than me, I'm sure she's passed away by now. I should have said thank you. On this week's podcast, we'll discuss the simple and powerful practice of writing thank you letters: to people, to family members, to cities, to the diseased, and even to people with whom you'll never see again. Listen & Learn: How to leverage positive recall biased Why gratitude rooted in real-life experiences anchors positivity How to write letters and then decide later if you send or don't send them LInks & Resources: Nancy's Site The Thank You Project About Our Guest: Nancy Davis Kho is a freelance writer whose work has appeared in The Washington Post, San Francisco Chronicle, US Magazine, The Rumpus, and The Toast. Her new book is, The Thank You Project: Cultivating Happiness One Letter of Gratitude at a Time.Nutritional Tip of the Week: Should I Eat Dairy Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

"I'm not sure if you feel things the way I do," she said. "I feel everything." I was twenty-one, she was twenty-three. The window looked out at a brick wall in my Lower East Side apartment. "I have emotional needs, and you're buried in your books and your work. You can see me." That was how it started on a Sunday afternoon. By Friday, I was helping her load CDs and tattered books into the trunk of a taxi. My first big breakup. Need to know more? Probably not. You've probably lived some version of this yourself, maybe more than once. The quality of our lives are very much defined by the quality of our relationships, and that person next to you in bed is the most important relationship of all. So how are you doing with that? Do you have a plan? Are you growing or just getting by? Like most of us, it's probably a work in progress. On this week's podcast, you'll meet relationship expert Maya Diamond shares her experiences from her field work. Listen and learn: How to determine and establish values and standards - and hold yourself to them Why emotional responsiveness is crucial to a lasting partnership Why men and women often express desires differently, but ultimately seek the same thing How to navigate online connections, text messages, and modern technologies in your love life Links & Resources: Maya's website About Our Guest: Maya is a Dating and Relationship Coach. She is also a YogaTeacher and Massage Therapist. She has a great TEDx talk you can find online, she holds a Master's in Somatic Psychology. Nutritional Tip of the Week: Maca Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

I always wanted to be a writer. Kerouac, Hemmingway, and Carver were my heros. Later it was playwrights Kushner, Ibsen, and Chekov. I'd drag home backpacks full of books from the public library, and I finagled my way into just about every theater I could find in New York City from Broadway to deep Brooklyn fringe venues. If you met me at age 20, you'd never predict I'd be teaching backbends and low glycemic diets at age 40 - but here we are. Life is full of surprises. Sometimes the rug gets pulled out from under you; and sometimes, for no obvious reason, you simply shift gears and start driving another direction. In 2002, I discovered yoga and alternative health. I was a much better writer (even back then) than I was a yoga student, but it didn't matter. Passion is in short supply, so when you've got it, people want to be around you. By 2003, I was teaching and traveling; and by 2006, I founded the largest training school in South East Asia. What a change. Learning and teaching are among the most rewarding things in my life, and on this week's podcast, I'll share with you the "best of" list from what I've observed after training more than 4,000 yoga teachers in the past 13 years. Hopefully my journey has some lessons of value for you, whatever your profession. Listen & Learn: Why age, background, and athletic ability are NOT predictors of future teaching success How passion acts like magnet for opportunity The importance of a life and career plan Why you social circle matters just as much as your goals How speaking and teaching are meta skills Links & Resources: Yoga Teachers College (my school) Yoga Business Mastery Podcast About Lucas Rockwood: Lucas Rockwood is an internationally-renowned yoga trainer, TEDx Speaker, podcaster, writer, and entrepreneur. His early yoga and meditation teachers include Sri K. Pattabhi Jois (deceased), Paul Dallaghan, Alex Medin, Gabriel Cousens MD, and SN Goenka (deceased). Lucas left the USA in 2003 when he began traveling and teaching extensively before making Barcelona, Spain, his home base. In a previous life, he worked in theater, publishing, and as a vegan chef and nutritional coach. He's the father of three international kids and remains as passionate about yoga as when he first began practicing in 2002. Nutritional Tip of the Week: Fish Oil Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

The three largest mental health facilities in the USA are Rickers, Cooks Country and LA Twin Towers Jails. The mentally ill have literally been relegated to prisons since there are so few public resources for those in need. This is devastating to the mentally ill, of course, but also to their families, neighbors and communities who are forever impacted. Listen & Learn: How prisons have replaced mental health facilities in the U.S. Why the mentally ill are treated like criminals The real cost of addiction Why public policy needs to be more compassionate Links & Resources: Bedlam Book The Film Dr. Rosenberg's Site ABOUT OUR GUEST Dr. Rosenberg is a psychiatrist with a specialty is addiction medicine at Upper East Health. He's the author of Infidelity and his newest book, Bedlam: An Intimate Journey into America's Health Crisis. Nutritional Tip of the Week: Weight Loss Pills Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

Two mice are genetically identical, but one ends up obese and yellow and the other ends up mousy brown and healthy as expected. What's the difference? The mutated mouse's mother was undernourished during pregnancy, and different genes switched on. Genetics load the gun, epigenetics pull the trigger. Most of us have the potential for exceptional health, but some of us enter the world with serious health disadvantages that make it much more difficult to survive and thrive. Your parents' nutrition and even your grandparents' diet might be influencing your genetic expression right now, today. Scary stuff, but potentially empowering too. Listen in on this week's podcast to learn: How low birth weight ( How simple nutrients like folate during pregnancy can massively impact the health of a person for their entire life What epidemiological studies tell us about the real risk of generational poverty and health Why the first 1,000 days of life are so important How your parents' and grandparents' diets might be impacting you today Links & Resources: Article on Agouti Mice Book on Amazon Judith's website Nutritional Tip of the Week: Curry as a Spice Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes About Our Guest: Judith Finlayson has written books ranging from personal well-being and women's history to food and nutrition. A former national newspaper columnist for the Globe and Mail, she is the author of over a dozen cookbooks. Judith lives in Toronto, Canada.

I have a challenge for you. Take a pencil to paper and map out your past five years on a line graph with peaks being the great experiences and valleys being the lows. I'd be willing to guess you have a deep valley (or two!) every single year, but what about a peak? What about a moment or an experience that you'll cherish as a memory for the rest of your life? Do you have one?Most people who listen to the podcast value experiences over possessions, but are we doing enough to actively craft amazing moments in our lives? I'm not. I'd like to do better. Listen in on this week's show to get ideas. Listen & Learn: Why it's important to focus on your life resume, not just your work resume How to create peak moments in life Why natural + hard things can create magic How to live life on your own terms How to rethink your relationship with time Links & Resources: Jesse's Site 29029 Everest Site About Our Author: Jesse Itzler is the author of the books Living with a Seal and Living with the Monks, co-founder of Marquis Jet, and was involved in the Zico Coconut Water rise to success. He's a former rapper on MTV and wrote and performed the NBA's Emmy Award-winning I Love This Game music campaign, as well as the popular New York Knicks anthem Go NY Go. He runs ultra-marathons and has a new venture called 29,029 where you summit a ski mountain again and again until you gain a total elevation equivalent to climbing Mount Everest. Nutritional Tip of the Week: Lemon Water in the Morning Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

Steve Jobs had genius-level intelligence and built one of the largest and most influential companies in the world. This is impressive, but at the same time that Apple was achieving success, Jobs denied fathering his own daughter, was forced to take a DNA test, and ended up paying a tiny amount of child support for her entire youth despite having millions. I never met Steve Jobs, but universally, he's portrayed as a jerk. He's the super-intelligent guy that you'd rather not invite over for dinner. So what good is a high IQ if your family and friends can't stand you? What is the point of success if you have no one to share it with? Intelligence is often put on a pedestal, but the trappings are often glazed over. On this week's podcast, we'll unpack the "intelligence trap" and provide a new perspective on contextualizing brainpower. Listen & Learn: Why smart people are prone to motivated reasoning How entrenchment and earned dogmatism plague some of the best minds How to self distance to avoid the traps Why a growth mindset can keep you learning and changing with the times Links & Resources: Intelligence Trap Book David Robson's Site About Our GuestDavid Robson is a science writer based in London, UK, specializing in brains, bodies and behavior. He was a features editor at New Scientist for five years and is currently a senior journalist at BBC Future. He regularly features on the BBC World Service and his writing has also appeared in the Guardian, the Atlantic, and the Washington Post. His new book is called The Intelligence Trap. Nutritional Tip of the Week: Weight Loss in 2020 Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

I started moonlighting as a yoga teacher and nutritional coach in my 20s while I still kept my day job. I didn't know if I could turn my passion into a career, so I dipped my toe into the water to see how it felt. I'm not going to lie, it was hard. It's still hard, but I figured it out. I know many of my podcast listeners are yoga teachers, trainers, health coaches, and entrepreneurs; and many of you are in the early days of trying to figure out how to make things work business-wise. If that's you, this week's show is for you. Meet Dr. John Beradi, the super-fit brain behind one of the largest nutritional coach training schools in the world, and a true voice of wisdom in a market that is in dire need. Listen & Learn: How combining your old skills with your new passion is where real success is hiding How to analyze and think creatively about new opportunities How to figure out what your clients really want How to determine what it is that you have to offer How to turn your passion into a body of work you're proud of Links & Resources Change Makers Book Change Maker Academy About Our GuestJohn Berardi, entrepreneur, is known as the co-founder of Precision Nutrition, the world's largest nutrition coaching, education, and software company. He's also the founder of Change Maker Academy, devoted to helping would-be changemakers turn their passion for health and fitness into a powerful purpose and a wildly successful career. Berardi has advised major corporations and professional sports teams. He was named one of the 20 smartest coaches in the world and 100 most influential people in health and fitness. Berardi lives in Ontario, Canada, with his wife and four children. Nutritional Tip of the Week: Crowding Out Bad Foods Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

Loneliness, living alone and poor social connections are as bad for your health as smoking 15 cigarettes a day. It's worse for you than obesity. And you're much more likely to suffer from dementia, heart disease, and depression if you're isolated and alone(1). The importance of social connections and touch has been proven in both human and animal models, but the solution is much less obvious. How do combat the loneliness epidemic? My guest on this week's show has some excellent ideas. Listen & Learn: How loneliness is one of the biggest risk factors for all-cause mortality The difference between feeling alone and feeling isolated How positive social connection is more important than just social connection Why education and volunteering can be simple ways to find connection How our digital age is making loneliness the norm Links & Resources: Dr. Harding's Site The Rabbit Effect Book About Our Guest: Dr. Kelli Harding is a board-certified psychiatrist focused on emotional wellbeing and the interplay between mental and physical health. She's the author of THE RABBIT EFFECT: Live Longer, Happier, and Healthier with the Groundbreaking Science of Kindness. Nutritional Tip of the Week: Meat-Only Diet Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

You could still smoke indoors when I moved to Spain in 2009. Thankfully, it was banned in 2010 as part of an on-going anti-tobacco campaign that has since failed miserably. Fifteen years ago, 32% of people smoked. Today, 34% smoke. Somehow, the US has managed to get smoking rates down to 14%, and yet, even with a nationwide campaign, consumption here goes up. Why? My guest on this week's podcast has spent much of her career studying and dissecting human habit formation and change. The reasons why you do what you do are not obvious and not even conscious, so changing them requires a deeper understanding of self. Listen & Learn: How the US anti-smoking campaign was so successful Why the "5 a Day" healthy eating campaign flopped The small role that motivation plans in your habits What mechanisms are at play when habits are formed The roles of friction, cues, and beliefs in habit formation Links & Resources: Wendy's Book & Site About Our Guest: Wendy Wood is a psychologist and the Provost Professor of Psychology and Business at USC where she has been a faculty member since 2009. Her primary research contributions are in habits and behavior change, along with the psychology of gender. She is the author of a new book Good Habits, Bad Habits. Nutritional Tip of the Week: Meal Timing Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

I've set a personal goal to live to be 122, and I specifically chose this number because it seems like a stretch but also totally within the realm of reasonable given my age and the advances in science. My children, I'm almost certain, will easily surpass my age simply because they have even more time for science to make it possible. So if 80 is the new 50, what does that mean for our hair, teeth, and liver? What choices should we make now to extend not just our lifespan but our healthspan too? My guest on this week's show is a thought leader on longevity, and he'll share his latest research from Harvard. Listen & Learn: How metformin, resveratrol, and NAD might be the ultimate pill stack for longevity we know of Why it's important to get hungry Why you need to exercise to the point of breathlessness How 20% of your health is genetic, the other 80% is up for grabs How your choices today play out in your healthspan in the future Links & Resources: Lifespan Book About Our GuestDavid A. Sinclair, Ph.D. is a Professor in the Department of Genetics at Harvard Medical School and co-director of the Paul F. Glenn Center for the Biological Mechanisms of Aging. He is best known for his work on understanding why we age and how to slow its effects. He's the author of a new book, Lifespan, found on Amazon or at his site. Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

When you're fasting, your body undergoes rapid healing that is very well-documented and exciting, but it's also extremely impractical. When you spend a few days without eating, you're weak, tired, hangry, and no good for much of anything except lying around the pool (hence the need for fasting resorts). But what if there was a way to get many of the same hormone-balancing and neuroprotective benefits of fasting while still eating and feeling good? This is where ketosis comes in, and while it's turned into a fad diet, the real uses for the occasional reset are timeless and relatively simple to use. Listen & Learn: Why ketosis is anti-inflammatory How it takes time to adapt to eating healthier fat Why the real exciting health changes are in the boring middle (not the extremes) How to think about food and nutrition from a balanced perspective Why inflammation can often be the deeper underlying issue with many fads in health Links & Resources: Will Cole's Website Will's books on Amazon About Our Guest Dr. Will Cole promotes functional-medicine and specializes in clinically investigating underlying factors of chronic disease and customizing health programs for thyroid issues, autoimmune conditions, hormonal dysfunctions, digestive disorders, and brain problems. Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

My worst fear with aging is losing my cognitive abilities, forgetting my kids' names, and just becoming an old fool. It's easy to assume that the brain will go along with the body, but there's pretty good evidence to suggest that your mental age can be a decade younger than your physical body's age, but you have to start working on it now. On this week's show, you'll meet a neuroscientist whose mission is to help us all understand how to take better care of our brains. Listen & Learn: Why your brain needs 7-9 hours of sleep or you'll lose IQ points the next day How nutrition and hydration are essential for neural health How exercise can dramatically slow brain aging Why a sense of belonging is the number one factor in neural health Links & Resources: Tara Swart's Website Tara's books on Amazon About Our Guest Dr. Tara Swart is a neuroscientist, leadership coach, author, and a medical doctor. She helps leaders achieve mental resilience and peak brain performance, improving their ability to manage stress, regulate emotions and retain information. Her newest book is called The Source. Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

Hormonal birth control has been directly correlated with weight gain, mental health problems, and decreased libido—not exactly an ideal mix when it comes to sexuality. But what are you supposed to do? What is the alternative? With anything health and wellness, all decisions are personal, but unfortunately, most decisions are uninformed. Our guest on this week's show will shed some light on the real concerns so you can make the decision that is right for you. Listen & Learn How the pill can make you attracted to less masculine men How birth control can lead to anxiety and depression Why non-oral hormones carry a higher risk for mental health problems How old school methods are worth considering in some cases How a pill can have cascading effects throughout your mind and body Links & Resources Sarah's website Sarah's book About Our GuestSarah E. Hill, Ph.D. is a research psychologist and professor who studies health, relationships, and social behavior. Her research lab is located in the Department of Psychology at TCU in Fort Worth, Texas. She is also a writer, speaker, and author. Her book, This is Your Brain on Birth Control, is available on Amazon or on her website. Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

I had a rough year in 2006. It was the year I opened my first yoga studio. I should have been on cloud nine, but I wasn't ready for all that responsibility and all that stress. I had a staff of 12, hundreds of students, courses, a restaurant, and very little support. Mostly, I was alone. An old friend sent me some audio meditation tracks he'd be using that had a technology called binaural beats. I'd never heard of it, but I gave it a try. Right away, I felt something. Technology and I have a complex relationship, but when it makes life easier, I'm a fan. Meditation is really hard, and anyone who tells you differently is actually just walking their dog (and calling it meditation). The real practices require deep work, and it's very hard to do all alone at home, even with books and apps. This is why I love yoga breathing, and it's also why frequency-following music can be very helpful, particularly when you're just getting started or in a mental and emotional jam. My guest on this week's show is an audio engineer who makes meditation music, and he'll share how this simple technology can potentially help you find more balance. Links & Resources Cory's Site Try some binaural beats on Spotify About Our Guest Cory Allen is an author, podcast host, meditation teacher, and audio engineer from Austin, TX. His first book, Now Is the Way, was just released. Cory has studied and produced music for over 15 years. He has released over a dozen albums. Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

I wanted to run a marathon this year. The truth is, I hardly ever run, but like any good mid-life crisis man, I wanted to tackle that goal to prove to myself I still could do hard things. Sounds great, right? Fun and challenging? Here's the problem—I didn't do it. I don't even think I wanted to do it. If I had been smarter, I would have set a tiny goal, like running 5 km per week for a year for example. Then I could "win" the goal, and if the marathon happened, it'd be gravy. Instead, here I am approaching the end of the year. I've actually logged at least 10 km/week all year long, but I don't feel like it matters. But it does matter. My goal was just poorly crafted. In this "dream big" and "hustle hard" era, it can be difficult to dial it back and make tiny goals and tiny habits, but I'm convinced it's where most of the change is actually possible. On this week's show, Dr. BJ Fogg shares his behavior change research from his upcoming book. Listen & Learn: How you need an epiphany, an environment change, or a collection of tiny habits to make lasting change Why stacking small successes is often much wiser than chasing huge moonshots Why feeling good is the best way to change How things that make you feel guilt and shame are unlikely to motivate you long-term Links & Resources: Tiny Habits Site BehaviorModel.org Nutritional Tip: Food Allergies About Our Guest Dr. BJ Fogg founded the Behavior Design Lab at Stanford University, where he directs research and innovation. He teaches industry innovators how to use his models in Behavior Design. The purpose of his research and teaching is to help people improve their lives. BJ is the author of Persuasive Technology, and Tiny Habits: The Small Changes That Change Everything is coming out in a couple months. Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

You close your blackout curtains, flip your phone to airplane mode, and crawl into bed with all the best intentions to get 7.5 hours of sleep—and then your monkey mind starts peeling bananas. Work deadlines stream through your mind, the next episode of your current favorite series beckons, and for no good reason, you're dying to see what your friends are posting on Instagram. Thirty minutes pass, and more of the same. You're now worried you'll have raccoon eyes at the office meeting in the morning, but that thought just makes things worse. You finally fall asleep at 2:00 am and manage just four hours of sleep. Sound familiar? Many people overcome this by drinking half a bottle of red wine, puffing on a CBD vape pen, or popping an Ambien—but these are all Band-Aids. The underlying problem has not been solved. You've got a sleep problem, and it needs to be fixed. Sleep expert Dr. Guy Leschziner dedicates his work to the diagnosis and treatment of sleep disorders, and he's my guest on this week's show. Listen & Learn: Why 50% of your sleep tendencies are likely inherited How to intelligently use sleep apps and other consumer tracking devices Why REM sleep is not fully understood and can even be problematic How sleep problems and mental health are very much a chicken and egg problem How to know when to get professional medical help Links & Resources Guy's site Guys' Book on Amazon About Our GuestGuy is the clinical lead for the Sleep Disorders Centre at Guy's Hospital, which is one of Europe's largest sleep units. He is also Reader in Neurology at the Department of Clinical Neuroscience, Institute of Psychiatry, Psychology and Neuroscience at King's College London. His new book The Nocturnal Brain: Nightmares, Neuroscience and the Secret World of Sleep is available now. Nutritional Tip of the Week: Apples vs Oranges Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

I said goodbye to my grandfather when I was 8 years old. He had his first heart attack, and my mom was convinced he didn't have long to live. Turns out he had many, many years ahead of him. Unfortunately, he was riddled with recurring heart problems, Parkinson's, and a whole host of medical challenges. He lived a long life, but not a healthy one. His rapid decline shook my family, turned my mother into a health fanatic, and she passed the bug onto me. I wish I could say that pleasure and dreams of excellence motivate me, but it's pain and fear that drive most of the big moves in my life. "I don't want to end up in a rocking chair watching Wheel of Fortune," gets me to my yoga mat much more often than "I want to glow with radiant energy." I wish I chased carrots, but mostly, I run from the stick. What about you? My guest on this week's show is a medical doctor who has dedicated most of his work to trying to unravel the complex challenge that is the #1 killer in the world: heart disease. Listen & Learn: How medical advances treating heart disease are largely responsible for extended life expectancy Why Lipitor is one of the most prescribed drugs in the world How your choices and health goals might shift if you planned to live past 100 in a healthy state Healthspan vs. lifespan: What matters most? What the "heart-healthy" 1980s got right and what we got wrong Links & Resources: Book on Amazon ABOUT OUR GUEST Physician, writer, and clinical researcher Haider Warraich is the author of the new book, State of the Heart - Exploring the History, Science and Future of Cardiac Disease that we'll be talking about today. He writes for the New York Times but also contributes to the Guardian, the Atlantic, the LA Times and the Boston Globe. He completed internal medicine and cardiology training at Harvard Medical School and Duke University. Haider has appeared on CNN, Fox, CBS, PBS, and shows like Fresh Air, The Diane Rehm Show, The World, Marketplace and the BBC World Service. Nutritional Tip of the Week: Garlic and feeling bad Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

Would you survive if you had to grow or forage your own food for an entire year? Would you eat roadkill, wild yam, coconuts, and acorn grubs? Rob Greenfield is finishing up 365 days straight growing and gathering (from the 'wild') as his own food. Rob is an adventurer, environmental activist, humanitarian, and a guy on a mission to create a more sustainable and just world.Listen & Learn: Why our current food systems are broken How extremes can plant seeds for moderate ideas that make more sense Why mono-crops and siloed thinking have a lot in common How our planet will look and feel with 9 billion people on it Links & Resources: Rob's TEDx Talk Rob's Website ABOUT OUR GUEST Rob Greenfield is an adventurer, environmental activist, humanitarian, and a guy on a mission to create a sustainable and just world. He dumper-dived into more than two thousand dumpsters across the United States, cycled across the USA three times, wore all his own garbage as clothing for 30 days, and spent the past year growing and foraging his own food. Rob walks his talk. Nutritional Tip of the Week: Hydration Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

"Inhale fresh, life-giving oxygen… exhale toxic, dead carbon dioxide," said my yoga teacher. I've heard some variation of this hundreds of times in classes. Oxygen is good, carbon dioxide is bad. In with the good, out with the bad. Right? As it turns out, this kindergarten understanding of breathing physiology is wrong. Most of us could really benefit from more CO2 because it opens up your air passageways, relaxes smooth muscle tissues, and allows for greater absorption of oxygen. Lack of CO2 actually leads to a lack of oxygen. Confused yet? Don't worry, you're not alone. On this week's show, we'll set the record straight and help you understand why slow breathing boosts CO2, and why that's a good thing. Listen & Learn: The CO2 paradox: why you need carbon dioxide to actually absorb oxygen Why 4-6 liters of air per minute is what we need but most people breathe 2x that much How over-breathing reduces (not increases) oxygen levels Why over-breathing and mouth breathing is associated with dozens of neurological disorders and diseases How to slow down your breath Links & Resources: Artour's Site ABOUT OUR GUEST Dr. Artour Rahkimov has been teaching the Buteyko method and breath retraining to thousands of students for more than 17 years. He was trained by Ludmila Buteyko and Dr. Andrey Novoh-zhilov, MD, the Chief Physician of the Buteyko Clinic in Moscow. Dr. Artour trained numerous breathing practitioners in the US, Germany and Denmark. Nutritional Tip of the Week: Why bread makes me sick Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

People often compare the human body to a car, but this is a bad analogy (unless it's a Tesla) because your body doesn't contain a combustion engine. You're electric, my friend, and your nerves are in the driver's seat. One electrical stimulus makes you anxious, another makes you calm; mostly, you're an out-of-control cross-fire of signals that kicks you around energetically and emotionally throughout the day. To know your nerves, you must know the vagus nerve. It's the master controller of the parasympathetic branch of your autonomic nervous system - and it's more complex than simply "rest and digest." Let's deep dive into the polyvagal theory on this week's show. Listen & Learn: How to better understand your body's nervous system responses The importance of the vagus nerve for stress modulation How to deal with triggers and embrace and appreciate glimmers The polyvagal theory explained Ventral vagal complex: readiness to connect Dorsal vagal complex: collapse and freeze Links & Resources: Deb's website Polyvagal theory ABOUT OUR GUEST Deb is a clinician, consultant, lecturer, and coordinator of the Traumatic Stress Research Consortium in the Kinsey Institute. Her work is based on the Polyvagal Theory to understand and resolve the impact of trauma, understand the autonomic nervous system, and move into states of protection and connection. She is the author of the book The Polyvagal Theory in Therapy available on Amazon or through her website. Nutritional Tip of the Week: Organic vs conventional Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

My second child has black circles under his eyes in all his photos from birth to age four. He slept as little as possible and willed himself through most days with all the angst and irritability of any insomniac. At age four, he finally started sleeping and quickly became a new person. He learned more, laughed more, talked (a lot) and was a joy to be around. Was it just the sleep? No, but it made a huge difference. No more nervous anxiety in the mornings, no more dark circles, and finally, he seemed to find real moments of peace. When kids sleep poorly, parents sleep poorly, and the entire health and happiness of the household are affected. When you sleep badly, you're obviously tired and grumpy, but there are much more worrying long-term effects that can include malformed jaws (in children), weight gain, mood disorders, and cognitive impairment. But what can you do? Listen & Learn: How poor sleep decreases leptin (satiety hormone) and increases ghrelin (hunger hormone) How bad sleep is correlated with hedonistic eating (think Netflix+ Haagen-Dazs binges) How attachment parenting may not be the best approach for you Why "cry it out" techniques are not for everyone and not for every stage of development How to discern what you can and should control and what you should simply let go of Links & Resources: Dr. Canapari's Book Craig's Website ABOUT OUR GUEST Craig is a pediatrician at Yale-New Haven Children's Hospital in New Haven, CT, specializing in the care of children with breathing and sleep problems. He is boarded in Pediatrics, Pediatric Pulmonology, and Sleep Medicine. His book, It's Never Too Late to Sleep Train, is available on Amazon or on his website. Nutritional Tip of the Week: Eat seaweed Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

The American life expectancy is currently 79, which sounds great until you realize that is the 26th in line worldwide. Despite being one of the most developed and wealthy nations in the world, the US system is not only ridiculously overpriced (at least 2x), it's also ineffective. It's a double fail with upstream and downstream effects that are impossible to even begin to quantify. This wonky system was built post World War II with financial incentives going to everyone except the average citizen, and while no one has a clear cut solution, everyone agrees that things must change. My guest on the show is a medical doctor and industry insider-turned-whistle blower, and his insights provide an optimistic 10+ year outlook for change. Listen & Learn: How the medical industry has 4x the number of lobbyists than the military Why the US medical system is about 2x overpriced How Germany, Canada, and the Scandanavian countries all seem to do it better How spending on medical care is on track to reach 20% of GDP by 2026 ABOUT OUR GUEST Mike Magee is on faculty at Presidents College at the University of Hartford. He has worked as a doctor, a university medical school administrator, a hospital executive, and head of global medical affairs for Pfizer. He's the author of the book Code Blue: Inside America's Medical-Industrial Complex available on Amazon. Links & Resources: About the book Mike's site Buy the book on Amazon Nutritional Tip of the Week: Choose Seafood Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes

I live in Spain where the average life expectancy just hit 83 years—number three in the world, less than one percentage of a point behind Switzerland and Japan. Foreigners often hypothesize that the reason is due to the diet, the long walks, or red wine that keep people alive until such an old age, but after I've lived here for 10 years, I must disagree.As I look out of my office window right now, the corner cafe is filled with office workers on a morning break drinking coffee, smoking cigarettes, and eating croissants. In the evening, that same crew will return for beer and wine, deep-fried tapas, and another round of cigarettes. This is the norm. So why then do they live so long? My theory is that people are less stressed, on average, all the time. Plus, the family unit and social ties are extremely strong. Grown adults will share a sitdown meal with their parents weekly (or more). Friendships are cherished and developed, the average workday is long and leisurely, and life is slower and less intense. Research clearly shows that great relationships and reduced stress are predictive of health worldwide, and yet most of us obsess much more about the perfect meal or the perfect workout (at least I do). Chronic stress is a silent killer that affects your mood, your waistlines, your hormones, and mental health. The goal is not to live a stress-free life, that's impossible; instead, our aim should be to reduce the stressors we can and manage the rest effectively through diet, exercise, nutrition, breathing, and positive mental models. Our guest on this week's podcast teaches a "stress less" holistic approach to wellness. Listen & Learn: Why 90% of periodontal disease has no pain and how a lack of pain in life is not a signal of no problems How thoughts are things, literally, they are neurotransmitters made of proteins The PERMA model (positive, engaged, relationships, meaning, accomplishment) Links & Resources: Book on Amazon Dr Ron's Site ABOUT OUR GUEST B.D.S (Syd Uni) FACNEM (Dent) Dr. Ron Ehrlich is a holistic health advocate, educator, and holistic dentist. Dr. Ron has developed his health model of how stress affects our health; breaking stress down to emotional, environmental, nutritional, structural and dental stressors. He's the author of the book A Life Less Stressed available on Amazon or his website. Nutritional Tip of the Week: Garlic Onion Got Questions? Send me a voicemail here: Ask Lucas a Question Or write to us: [email protected] Like the Show? Leave us a Review on iTunes