Self-help for smart people. World-class insights and practices from experts in modern science and ancient wisdom. Hosted by veteran journalist and best-selling author, Dan Harris.
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Why talking to your boss, your doctor, or anyone with power puts your brain on high alert — and what a Stanford psychologist says to do about it. Claude M. Steele is a professor of psychology at Stanford University and the author of a new book, Churn: The Tension That Divides Us and How to Overcome It . In this episode we talk about: Why talking across difference is so stressful, even when nobody's being bigoted What's actually happening in your brain during an awkward cross-cultural moment The ...
Peloton's Robin Arzón challenges the toxic hustle culture, encouraging listeners to redefine success through setting firm boundaries, prioritizing rest, and aligning their schedules with personal values. She discusses practical strategies for combating self-improvement fatigue, using inner dialogue effectively, and harnessing emotions like jealousy for growth. Arzón emphasizes that action creates motivation, not the other way around, and provides actionable tips for building sustainable habits and maintaining energy, particularly for parents.
Why your body is the fastest way to change your mental state — and how friction, protein, and resistance training make it work. Dr. Gabrielle Lyon is a physician and the founder of what she calls Muscle-Centric Medicine. She's the New York Times bestselling author of Forever Strong , and her new book is The Forever Strong Playbook . In this episode we talk about: Why muscle is the organ of longevity The three stress responses and the courage response Why distraction is the biggest health crisis ...
No-nonsense advice on sleep, diet, exercise, social connection, keeping your brain sharp, and not being a schmuck. Ezekiel J. Emanuel, MD, PhD is a Vice Provost and Professor at the University of Pennsylvania. A bioethicist, health policy expert, and oncologist, he was one of the architects of the Affordable Care Act. He is a regular guest on CNN and MSNBC and frequently contributes to The New York Times, The Washington Post, The Wall Street Journal, and The Atlantic. His new book is Eat Your Ic...
Plus: Hyperbaric chambers, red-light therapy, mRNA, cancer research, and the surprising importance of boredom and friction. Kara Swisher is a veteran tech journalist, host of the Pivot podcast with Scott Galloway, and one of the most influential voices covering the intersection of technology and power. Her new CNN documentary series, Kara Swisher Wants to Live Forever , takes on the longevity industry — separating genuine medical breakthroughs from the pseudoscience being sold to anyone with a c...
Lessons learned from 12 years of serious meditation. Diego Perez is a meditator and #1 New York Times bestselling author who is widely known by his pen name, Yung Pueblo. His writing focuses on the power of self-healing, creating healthy relationships, and the wisdom that comes when we truly work on knowing ourselves. In this episode we talk about: How to burn off your mind's conditioning The suffering that comes from clinging in a world characterized by relentless change What selfless listening...
Your health, relationships, and self-esteem all hinge on your attachment style. Here's how to know if you're anxious or avoidant — and how to get more secure. Dr. Amir Levine is a Columbia-trained psychiatrist and neuroscientist and coauthor of the multi-million-copy bestseller Attached , which brought attachment theory into mainstream conversation and remains the #1 book on Amazon in Relationships more than a decade later. His new book Secure expands this work into emotional regulation and ever...
Buddhist nun and medical doctor Sister Dang Nghiem introduces a unique Buddhist 12-step program for overcoming everyday addictions, including our attachment to suffering. She explains how this approach diverges from traditional willpower-based methods by focusing on understanding the root causes and conditions of addiction, drawing parallels with medical diagnosis. Through practical applications of mindfulness, self-compassion, and social support, Sister D illustrates how to cultivate beneficial habits, rewire neural pathways, and ultimately transform one's life by shifting fundamental perceptions and fostering innate wisdom.
Why seeing yourself cling is the beginning of freedom — and other Buddhist insights that will stick with you. Pascal Auclair has been immersed in Buddhist practice and study since 1997, sitting retreats in Asia and America. He has been mentored by Joseph Goldstein and Jack Kornfield, who have both been previous guests on this show. Pascal is now a core teacher at the Insight Meditation Society (IMS) in Massachusetts. He is also a co-founder of True North Insight and one of its guiding teachers. ...
Leveling up, speaking your mind, and why the ability to hear no is the only superpower that matters. Scott Galloway is Professor of Marketing at NYU's Stern School of Business and a serial entrepreneur. He is the New York Times bestselling author of The Four, The Algebra of Happiness, Post Corona, Adrift: America in 100 Charts and The Algebra of Wealth. His most recent book Notes on Being a Man reached #1 on The New York Times Best Seller List. In this episode we talk about: Why "action absorbs ...
A hilarious chat about therapy, doomscrolling, being typecast in your own life, and finding yourself in middle age. Actor, comedian, writer, and producer Billy Eichner burst onto the scene in 2011 with Billy on the Street , a satirical TV game show he created and starred in, where Billy walked the streets of New York City asking people to compete in pop culture trivia challenges. The show has not only become a dominant force on social media with hundreds of millions of views but remains one of t...
In this episode, legendary meditation teacher Tara Brach guides listeners on how to handle an "insane" world without succumbing to fear, anxiety, or hatred. She introduces "spiritual audacity" and explains how practices like the RAIN method and loving-kindness meditation can foster compassion, even for difficult people. Brach emphasizes that caring is a more effective fuel than rage, and highlights how small, local acts of service, combined with inner work, create an upward spiral of well-being and interconnectedness.
Dr. Jessica Knurick, a PhD nutritionist, tackles prevalent wellness misinformation by explaining how social media algorithms and public mistrust fuel its spread. She debunks common fears surrounding food ingredients, processed foods, sugar, and vaccines, emphasizing that the U.S. food supply is safe but often lacks healthfulness. Dr. Knurick advocates for evidence-based, holistic health practices, stressing the importance of overall dietary patterns and identifying red flags in online wellness advice.
Plus: how to handle discomfort, be more present, and remember to be aware throughout your day. Most of us spend our days somewhere between the past and the future — technically conscious, but not really there. Meditation teacher Susa Talan takes live questions from practitioners on what it actually means to show up for your own life, and how to do it even when you can't sit still, even when you're crying, even when anxiety has narrowed your whole world down to a single racing heartbeat. Susa Tal...
On regulating emotions, ending the war with reality, and feeling more alive. Sebene Selassie is an author and meditation teacher. She writes the popular newsletter remind me to love and her first book is called, You Belong . Jeff Warren is an author and meditation teacher. He writes the popular newsletter Home Base and is the coauthor, along with Dan, of a book called Meditation for Fidgety Skeptics . And he is the co-host of the mind/bod adventure pod . Join Dan, Sebene Selassie, and Jeff Warre...
In this fascinating conversation, journalist Kate Murphy delves into interpersonal synchrony, the emerging science explaining our subconscious mirroring of others' brainwaves, heart rates, and hormones. She offers practical strategies to cultivate better connections, from understanding your own 'vibe' and practicing active listening, to navigating modern challenges like technology and individualism. The episode also addresses the 'dark side' of synchrony, providing actionable tips to prevent emotional fusion and protect your energy from others' stress.
On short-circuiting anxiety, breaking thought loops, and learning how to talk to yourself. In this live Q&A, Dan covers: Why action is the best antidote to AI anxiety — and what's actually in your control How to use your meditation practice inside an MRI (and when it's okay to just get sedated) Joseph Goldstein's "dead end" technique for breaking out of repetitive thought loops Why certainty is not an indicator of truth — and how open-mindedness works in a polarized world The Buddhist take o...
Why you'll never find happiness where you're looking for it–and where to look instead. Joseph Goldstein is a cofounder of the Insight Meditation Society and the Barre Center for Buddhist Studies , both in Barre, Massachusetts. He is the author of many books including, most recently, Dreamscapes of the Mind . In this episode we talk about: Why desire and wanting can keep us stuck in cycles of dissatisfaction The difference between momentary pleasure and deeper happiness A practical way to watch c...
Manage anxiety, rewire your inner critic, and never worry alone. Emma Seppälä, PhD is a psychologist and research scientist from Yale, and the author of two books, The Happiness Track and Sovereign . Ethan Kross, PhD is a professor at the University of Michigan, where he leads the Institute for Mental Fitness. He is the author of two books, Chatter and Shift . In this episode we talk about: What emotions actually are, and why even anxiety and anger serve a purpose Why self-criticism backfires, a...
The simple practice and surprising benefits of yoga nidra, a guided lying-down meditation. Plus: parts work, core beliefs, and the blind spot effect. This episode originally aired in December 2022. Kelly Boys is a mindfulness trainer and coach. She has helped design and deliver mindfulness and resilience programs for the UN, Google, and San Quentin State Prison. She is also the author of The Blind Spot Effect: How to Stop Missing What's Right in Front of You . Today we're going to talk specifica...
Sara Mednick is a cognitive neuroscientist at the University of California, Irvine, and the author of the book The Power of the Downstate . This episode is part of our month-long "Mental Health Reboot" series to mark Mental Health Awareness Month. This episode is from our archives. In this episode we talk about: The nuances of napping Dr. Mednick's definition of the "downstate" Whether there are practices that can compensate for poor sleep Why heart rate variability is an important measurement o...
Creatine, melatonin, peptides, protein powders, green powders, probiotics, multivitamins, and much more: A pharmaceutical scientist breaks down the evidence and busts the myths. Dr. Mahtab Jafari is a Professor of Pharmaceutical Sciences and Ecology & Evolutionary Biology at the University of California, Irvine, and the Founding Director of the UC Irvine Center for Healthspan Sciences. She is the author of the award-winning book, The Truth About Dietary Supplements: An Evidence- Based Guide ...
Actress Lili Taylor shares how observing birds helped her combat inner nihilism and feel deeply connected to life, akin to a meditative practice. She discusses E.O. Wilson's biophilia, the power of awe, and the importance of "autotelic" activities, encouraging listeners to engage with nature for its own sake, even by watching city pigeons. This conversation offers practical antidotes to hopelessness and the modern productivity trap.
Journalist Manoush Zomorodi reveals the hidden health costs of the digital age, detailing how prolonged screen time leads to chronic headaches, back pain, and preventable diseases by disrupting our body's natural systems. She shares findings from Dr. Keith Diaz's study, demonstrating that just five minutes of gentle movement every half hour can significantly boost energy, focus, and overall well-being. The conversation also covers practical advice for protecting eyesight, hearing, posture, and sleep, along with strategies for fostering healthy tech habits in children, urging a cultural shift towards prioritizing physical movement.
A Harvard professor on the nine evidence-based tools for acting decisively when fear and uncertainty are telling you to do nothing. Ranjay Gulati is the Paul R. Lawrence MBA Class of 1942 Professor of Business Administration at Harvard Business School. His pioneering work focuses on unlocking organizational and individual potential—embracing courage, nurturing purpose-driven leaders, driving growth, and transforming businesses. He is the author of Deep Purpose and How to be Bold . In this episod...
Practical advice for handling anxiety, envy, and that feeling that you're a bad person. What happens when a deck of cards controls the conversation? On Wild Card , hosted by Rachel Martin, that's the whole idea — and when Dan sat down as a guest, the cards led somewhere genuinely interesting. In this episode: why Dan keeps going on silent meditation retreats even though loneliness is the hardest part; what finally made him delete Instagram; the "good-ish" concept that unlocked a new relationship...
Most people hesitate before answering. This episode is about what to do with that hesitation. James Patterson is the most popular storyteller of our time and has written more than 200 novels since 1976. Patrick Leddin , PhD, is the author of the Wall Street Journal bestseller The 5‑Week Leadership Challenge: 35 Action Steps to Become the Leader You Were Meant to Be. In this episode we talk about: Why we're living in an "age of disruption" The five-step positive disruptor loop The one question to...
Plus: How to increase vagal tone, improve heart health, and reduce inflammation. Kevin J. Tracey, MD, is president and CEO of the Feinstein Institutes for Medical Research at Northwell Health , a pioneer of vagus nerve research and author of the recent book, The Great Nerve: The New Science of the VagusNerve and How to Harness Its Healing Reflexes. Join Dan and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection an...
Why forcing the breath backfires and how to use the four elements to get out of your head. Breath meditation sounds simple in theory. In practice, many meditators find that the moment they pay attention to their breathing, it starts to feel forced, shallow, or just plain weird. In this live session, Dan and Sebene Selassie dig into why that happens — and what to do about it. They also answer subscriber questions on shame and how to work with it skillfully, the RAIN technique, breaking the cycle ...
Plus: Navigating the "dark night of the soul," the power of saying "no," and how to be more present. Rosa Lewis is a mystic, awakening guide, artist and writer. She is the author of many books, most recently Unlocking the Depths of Being: Wholehearted Presence for a Mystical Reality . The last two meditations on this playlist are related to her book. Join Dan and Emmy Award-winning journalist Allison Gilbert at 92NY on May 17th for a live conversation about how mindfulness can deepen connection ...
