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#444: Stop Negative Thought Spirals With This Framework | Learn How Rumination Affects Your Health With Donna Jackson Nakazawa
Jun 05, 2026•1 hr 13 min
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Episode description
Today, I’m joined by the incredibly insightful Donna Jackson Nakazawa, a science journalist and bestselling author whose work bridges the worlds of neuroscience, storytelling, and personal transformation. Donna has a unique gift for translating complex brain science into real-life strategies—and she’s not afraid to weave in her own powerful journey, from childhood trauma and autoimmune challenges to her fierce quest for hope and healing.
Episode Timestamps:
Podcast introduction and episode overview ... 00:00:00
Chronic stress, childhood adversity, and lifelong health ... 00:07:04
Microglia as the link between stress and brain changes ... 00:10:47
Protector vs destroyer: microglia’s dual role in the brain ... 00:11:21
Neuroplasticity and hope for healing at any age ... 00:15:19
Modern stressors and impacts on kids’ brain health ... 00:17:25
Safety, rumination, and reshaping the brain’s wiring ... 00:18:22
Donna’s personal journey with trauma and autoimmune illness ... 00:38:00
How to break rumination: the MIST framework ... 00:47:40
The science and power of language on health ... 01:01:00
Daily practice tips to disrupt negative thought cycles ... 01:07:26
Rethinking longevity: focus on healthspan and connection ... 01:10:03
How to preorder the book and connect online ... 01:11:38
Podcast outro and disclaimer ... 01:13:02
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Transcript
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