Recently, my friend returned from a family member's funeral 8 lbs heavier and asked, "What's going on?" Weight gain from stress can be clinically explained by a few different mechanisms. There is emotional eating, where you eat to distract yourself and bury your sorrows, but there is also emotion-induced weight gain, where, during a period of high stress, your psychological state chemically disrupts your hormones. This imbalance can increase (or decrease) hunger and change your body's propensity to store fat.

My friend's follow-up question was: "What should I do to lose the weight?" On this week's show, I'll share my advice (food, vitamins, and blood tests) with you. This is by no means a comprehensive solution, but it's a very simple and non intimidating starting point for a journey back to a healthy weight.

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Listen & Learn:

• The plus one/minus one approach to making healthy choices
• Which vitamins are a smart choice for almost everyone
• How to see what's actually going on with your body from a blood test

ABOUT THE HOST

In 2002, I worked for a New York City book publisher doing a job I hated. I drank seven nights a week, abused drugs, and smoked a pack of cigarettes a day. For food, it was pizza and takeout—anything quick and easy to keep me going.

No one consciously decides to destroy their health, but over the years, that’s exactly what happened. I was bloated and flabby, unable to sleep without alcohol. My eyes were red and puffy, and I struggled to get excited about anything. I had so much potential, so many opportunities, but when you’re sick and numb to the world, everything feels impossible and uninteresting.

Enter yoga. A friend dragged me to a yoga studio, where I suffered through one of the most uncomfortable experiences of my life. In that first class, I was sweating and dizzy, unable to do even the most basic postures. I was the youngest person there, but the way I moved, I felt like I was 90 years old. I couldn’t bend forward, sit cross-legged on the floor, or balance in a tree pose. Looking at myself in the mirror, I remember thinking, “How did I end up in such bad shape?”

I hated that first class so much, I knew it was exactly what I needed—so I kept going. People assume yoga classes are meant to be wonderful, peaceful experiences. This is not true. A good class should be the most challenging and uncomfortable hour of your entire day. When you push yourself on the mat, real-life problems become lighter and more manageable almost immediately. Hard yoga = easy life.

For the next 380 days, I practiced yoga every single day. While traveling, I used audio or video recordings. If I was in a new city, I’d go to any studio I could find. When my teacher told me to take a day off to rest, I’d ignore the advice and go to a class at another studio. The same way I’d fallen in love with things that were killing me (drugs and alcohol), I’d now fallen in love with something that was feeding me and fueling my growth.

And it worked. In six weeks, I lost almost 40 pounds (and had to replace my whole wardrobe). I quit drinking and smoking altogether, and most importantly, I found a renewed passion for life that is truly priceless. I remember walking around New York, still dripping with sweat from class, with a big, stupid grin on my face as if I’d unlocked a special secret. My life was changing.

Within six months, I’d quit my job and moved to Thailand. Within a year, I was teaching full-time to packed classes in Bangkok and later, Hong Kong. I opened my first studio in 2006 and that same year began training teachers. To date, I’ve taught more than 30,000 students and trained more than 3,000 teachers in 41 countries. I love my life and my work, and as a result, I’m in better health mentally and physically than I was in my early 20s.

YOGABODY was built on practice, sweat, and struggle. It’s the physical manifestation of everything I care about in life, and my greatest hope is that some of my passion for this practice and lifestyle rubs off on you when you walk through these doors. Nothing worth doing in life is easy. Movement is more powerful than meditation. And practice is everything.

Nutritional Tip of the Week:

• Rinse Tea Rinse Rice

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com

Like the Show?

• Leave us a Review on iTunes

Thanks to our sponsor:

• Four Sigmatic - makes delicious Mushroom Superfood Blends and Mushroom Elixirs. Four Sigmatic believes in the real magic of functional mushrooms like Reishi, Chaga, Cordyceps, and Lion’s Mane, as well as other superfoods and adaptogens like rhodiola, eleuthero, and schisandra to help us live healthier, more enhanced lives.

  Visit: FOUR SIGMATIC and use coupon code "yogabody" for 15% off your order.

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Open up Instagram right now, and start counting the number of narcissists in your feed today. How many? Three, ten, fifty? Is there anyone real in your feed?

Narcissistic personalities have always existed, but with social media, it's a bigger problem than ever. These hyper-insecure people lack empathy, live in a constant state of conflict, and value status and outward appearances over real human connection and understanding.

Why does it matter? Because we work with them, we live with them, and in some cases, we even marry and spend our lives with them. In this week's podcast, you'll meet a clinical psychologist who shares her pragmatic and down-to-earth approach to living with or running from the narcissists in your life.  

Listen & Learn:

• How to identify a narcissist.
• Why the stereotypical "successful man" today is often the definition of a narcissist.
• Realistic outlook of change (hint: low to none).
• Should you stay, or should you go?

Links & Resources:

• Dr. Ramani's Website
• Dr. Ramani's Books on Amazon

ABOUT OUR GUEST

Dr. Ramani Durvasula is a licensed clinical psychologist. She has a private practice in Santa Monica and Sherman Oaks, CA. She is a professor of psychology at Cal State Los Angeles where she was named "Outstanding Professor" in 2012. She is also a visiting professor at the University of Johannesburg.

She is the author of two books: Should I Stay or Should I Go: Surviving a Relationship With a Narcissist (Post Hill Press), and You Are WHY You Eat: Change Your Food Attitude, Change Your Life. She has appeared on nearly every major television network, as well as radio, print, and internet platforms.

Nutritional Tip of the Week:

• Potatoes

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com

Like the Show?

• Leave us a Review on iTunes

By the end of the 1700s, the average American consumed four teaspoons of sugar a day. One hundred years later, that number had risen to eighteen teaspoons. Today, we're consuming 22 teaspoons (93 grams) per day, and it's a huge problem. Diabetes rates are through the roof, and elevated blood sugar levels contribute to nearly every major disease and illness.

But... we all love sugar. We're genetically wired to seek it out and gorge on it. So how do we even begin to find balance in a sugar- and carb-laden world? After a scary bout of Hashimoto's Disease, our guest on this week's podcast dedicated her life to researching and eliminating sugar. She'll share the bitter truth about sugar and how to break free from your addiction to it.

Listen & Learn:

• Why fructose (fruit sugar) gives you a beer belly
• How "natural sugars" can be even worse than plain white sugar
• Why it's nearly impossible to not cook and be healthy
• How to begin your own sugar detox
• Why agave is the worst sweetener on the market

Links & Resources:

• Sarah's Website
• Sarah's Books on Amazon
• Sugar Consumption & Diabetes Research

ABOUT OUR GUEST

Sarah is a New York Times bestselling author, former journalist, and founder of the former site, IQuitSugar.com. She wrote the book, First, We Make the Beast Beautiful, as well as 15 different I Quit Sugar books.

Nutritional Tip of the Week:

•  Iron

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com

Like the Show?

• Leave us a Review on iTunes

Thanks to Our Sponsor:

Molekule – has completely reinvented the air purifier. From the inside out, Molekule has reimagined what clean air ought to look and feel like—unobtrusive, portable, and 100% effective.

Visit: MOLEKULE and use coupon code “Lucas” for $75 off your first order.

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The pursuit of health, wealth, and relationships drive 99% of our action, but just how important are each of these to you personally? How much time are you willing to invest and what are you willing to sacrifice to achieve your goals in these three areas? My guest on this week’s show has flipped the script in many ways and is doing more with less, simplifying his life, living off the grid at times, and cherry-picking his life experiences. A truly simple life is not for everyone (mine is oozing with complexity), but we can all benefit from simplifying some major areas of our life immediately.

Listen & Learn:

• How little money you probably need to be free
• Responsible use of social media and the internet
• How meaning and purpose are more important than money and possessions 

Links & Resources: 

• Gary’s website

ABOUT OUR GUEST

Gary Collins worked as a Special Agent for the U.S. State Department Diplomatic Security Service, U.S. Department of Health and Human Services, and U.S. Food and Drug Administration. He has degrees in Exercise Science, Criminal Justice, and Forensic Science. Gary lives off the grid part of the year in a remote part of Washington State, and the other part of the year exploring in his travel trailer with his dog. 

Nutritional Tip of the Week:

• Eat Essential Oils

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com

Like the Show?

• Leave us a Review on iTunes 

I love everything that’s bad for me, and alcohol certainly falls under that umbrella. It’s a love-hate relationship really, and I don’t drink anymore. At this stage of my life, it’s just not worth it. Am I boring and health-obsessed? Probably. But maybe you are too. Here’s what we know about booze: Sixty-one million Americans are classified as binge alcohol users and 16 million as heavy alcohol users. Alcohol plays a role in one in three cases of violent crimes, and 10,000 people die each year in alcohol-related car accidents in the U.S. alone. But most people who drink too much or too often are not alcoholics, so the problem goes unaddressed and unresolved—and yet, the lifelong impact is massive. My guest on this week’s podcast was an over-drinker who started a 30-day sober challenge that has lasted over six years. If you’re concerned that you might be drinking too much or too often, this is an important show to listen to.

Listen & Learn:

• The difference between high bottom drinking vs. low bottom drinking
• How moderate drinking can be a story you tell yourself
• Why alcohol can affect just about everyone
• Why if you think you have a problem, you probably do
• What life is like on the other side of the bottle

Links & Resources:

• Belle’s website, book & 100-Day Challenge
• Harvard study on drinking

ABOUT OUR GUEST

Belle Robertson is Canadian but lives in Paris. She’s a writer, baker, and caterer. She’s also a “sober coach” and her book, Tired of Thinking About Drinking, is available on her website along with her 100-Day Sober Challenge.

Nutritional Tip of the Week:

• Aspartame

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com

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: podcast@yogabody.com 

Like the Show?

• Leave us a Review on iTunes

Real health is more than just food and exercise. The key elements we often overlook are love, support, community, and stress management. These factors are so much more difficult to manage but potentially even more important than nailing the perfect diet or workout routine. My guest on this week’s podcast has an incredible track record for reversing and healing heart disease through lifestyle interventions, and he shares his very simple four-pronged approach to health and wellness for life.

Listen & Learn:

• How to stress less
• Why movement and love matter so much
• How simple holistic health can be
• Why it’s important to get clear about your life goals

Links & Resources:

• Dr. Ornish’s Website
• Undo It Book Site

ABOUT OUR GUEST

Dean Ornish, M.D., is the founder and president of the non-profit Preventive Medicine Research Institute. He is the Clinical Professor of Medicine at both UCSF and UCSD. He was recognized as "one of the 125 most extraordinary University of Texas alumni in the past 125 years;" as a "TIME 100 Innovator" by TIME magazine; as "one of the 50 most influential members of his generation” by LIFE magazine; as "one of the most interesting people of the year" by People magazine; and as "one of the world's seven most powerful teachers" by Forbes magazine. His most recent book, Undo It, is available on his website or Amazon.

Nutritional Tip of the Week:

• Rapeseed Oil

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com

Like the Show?

• Leave us a Review on iTunes

The two big reasons marriages fail are sex and money. While finances are by no means easy, you can always go get another job, cut back, add on, or get creative. These creative solutions rarely play out well when it comes to sex, so you can quickly see why challenges often end in disaster. Sexuality is such a private issue, something most people prefer to discuss behind closed doors; but in reality, they don’t even discuss it in privacy either. Mostly, it goes unspoken. So what do you do? What is sexuality? How does it change as you age, have kids, and grow older? On this week’s show, you’ll meet a sex therapist with a very simple and practical approach to sex and sexuality. He’ll share his time-tested clinical experiences and hopefully shed some light on the challenges in the bedroom.

Listen & Learn:

• Why good sex is fundamentally about getting stupid and happy together
• How children can sometimes kill sexuality in a relationship
• How age and mismatched desire can create new challenges in a couple
• Men vs. women: is there a difference?
• Why we often protest during the day the things we fantasize about at night

Links & Resources:

• Dr. Synder’s Website

ABOUT OUR GUEST

Stephen Snyder, MD is a sex and relationship therapist in Manhattan, Associate Clinical Professor of Psychiatry at the Icahn School of Medicine, a regular contributor to Huffington Post and Psychology. Today, a frequent guest on major media, and one of America's most original voices of sex and relationships. He lives in Manhattan with his wife and children. He is the author of the book Love Worth Making.

Nutritional Tip of the Week:

• Tahini Raw

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com

Like the Show?

• Leave us a Review on iTunes

Any relationship crisis is usually coupled with a communication breakdown. Your needs are not being met, so you shut down. You’re upset about something, but instead of voicing it, you bottle it up. Your partner does the same, and over time, you grow distant, bitter, and even resentful. We’ve all experienced this poor communication pattern at some point. But what does good communication even look like? Do you take notes and make an outline of your key points? Do you talk, text, or email? There is no right answer to this, but everyone in a relationship needs to figure it out one way or another to survive. On this week’s show, you’ll meet a couple’s counselor who shares her best practices for couples in crisis and those who want to avoid problems in the future. 

Listen & Learn: 

• How to assign one listener and one speaker during conversations
• The “doing” versus “feeling” part of showing love
• How to navigate the complexities of money, sex, and lack of time 
• Emotional versus physical affairs

• How polarity attracts and also creates conflict

Links & Resources: 

• Sonya’s site

ABOUT OUR GUEST

Sonya Jensen is a marriage counselor, premarital counselor, relationship coach, and breakup recovery counselor with Growing Self Counseling and Coaching. Her practical, positive approach helps couples succeed, and individuals create positive changes in their lives.

Nutritional Tip of the Week:

• Ketones

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com

Like the Show?

• Leave us a Review on iTunes 

Whether you’re a devout believer or a staunch atheist, the research is clear: prayer works. Here’s what also works: introspective time, mindfulness, positive focus, and big ideas. Science has proven that your brain physically changes through the regular practice of prayer, meditation, and mindfulness, and the changes can happen in as little as six to eight weeks. Our guest on this week’s show has dedicated his life to the study of positive neural changes through prayer and spiritual practices, and his discoveries will surprise you. 

Listen & Learn: 

• The three-yawn technique for instant mindfulness
• How prayer, meditation, and mindfulness can change your brain
• Why these positive benefits have nothing to do with the existence (or inexistence) of God
• How chanting, singing, and spiritual experiences are only valuable if there is time afterward to integrate and reflect on the experience 

Links & Resources:  

• Mark’s books on Amazon
• Mark’s Site

ABOUT OUR GUEST

Mark Robert Waldman is Executive MBA Faculty at Loyola Marymount University. He teaches the NeuroLeadership program. He is the author of 14 books including Words Can Change Your Brain and How God Changes Your Brain. He has been featured on PBS, National Public Radio, Canadian National Television, Oprah and Friends, and in dozens of national magazines. He is also on the faculty of Holmes Institute.

Nutritional Tip of the Week:

• Artificial Sweeteners Any Good

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com

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: podcast@yogabody.com

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: podcast@yogabody.com

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: podcast@yogabody.com

Like the Show?

• Leave us a Review on iTunes

Your social media feed is filled with the curated lives of a bunch of strangers who you “follow” for no obvious reason. They are better-looking than you, their lunch looks tastier, their prose is so witty. Wow, what a life. But is it real? Probably not. On an average day, most of us feel a combination of overwhelm, exhaustion, silliness, joy, loss, fear, anxiety, and depression. For a few wonderful moments, we get lost in our work or family lives, we get sucked into an inspiring story or enchanted by a new idea. And then our stomach hurts and tomorrow’s responsibilities begin to suck away the momentary peace of today.

Real life is a big, sloppy soup of emotions and the challenge is this: How do you find your authentic self amidst all that? Who are you really and what drives you? How can you cut through the Starbucks and puppies selfies to figure out what you’re supposed to be doing with yourself in this one precious life you have? My guest on this week’s podcast has some ideas.

Listen & Learn:

• Why we give ourselves what we feel we deserve
• Why clarity and purpose can cause you uneasiness (at first)
• How to use isolated dreaming to figure yourself out
• What to do when you know only what you don’t want  

Links & Resources:

• Philip’s Site
• One Last Talk Book

ABOUT OUR GUEST

Philip McKernan is a speaker, author, and entrepreneur. He teaches people to become more intuitive so they know when they are on the right path. Philip works around the world with individuals, couples, and corporate organizations such as Shell and more recently the Canadian Olympic team before the London games. He’s the author of One Last Talk: Rich on Paper, Poor on Life available on Amazon or on his site.

Nutritional Tip of the Week:

• Micotoxins in Coffee

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com

Like the Show?

• Leave us a Review on iTunes

Just as an infant requires physical touch to ensure healthy development, every adult requires intimacy and connection to be mentally and physically healthy... and yet many of us are left lacking. A lingering hug can increase oxytocin and decrease cortisol, deep conversations can be neuroprotective, and a true friend or lover can alter not just your emotional life but also your biology. On this week’s show, we’ll unpack the role between intimacy and your endocrine system, and the vital importance in finding balance. 

Listen & Learn: 

• How healthy testosterone levels can reduce or even eliminate the risk of Alzheimer's
• Why BPA-lined cans (including sparkling water) can block oxytocin receptors 
• The role of the sex hormones in brain volume and function
• Why the nuclear family is supported by biology 
• Hippocampal shrinkage induced by lack of intimacy   

Links & Resources: 

• Dr. Berkson’s Site
• Books on Amazon

ABOUT OUR GUEST

Dr. Devaki Lindsey Berkson is a thought leader in functional medicine and women’s health. She has been in clinical practice for nearly four decades, and her research has focused on hormones, nutrition, and the gut. She has written 21 books. Her most recent include: The Sexy Brain, Safe Hormones Smart Women, and Hormone Deception.

Nutritional Tip of the Week:

• K2 MK4

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com

Like the Show?

• Leave us a Review on iTunes

You don’t manage to leave the office until 8 pm. Traffic is terrible, so it takes you an hour to get home. One of your relatives is sick and has been texting you all day, but you haven’t had a moment to call to check in. Your taxes are due in a few weeks, and you don’t have any idea how much you’ll owe. You’re best friend is just not there for you the way she used to be. She hasn’t called you in weeks. It’s Thursday evening, and you’re all alone in your kitchen trying to manage this very common mundane overwhelm that comes with everyday life. So what do you do? No one is looking, no one will ask… Is it a Haagen Dazs and Netflix binge? Sleeping pills and a glass of red wine? Do you vape or watch porn? We all have our escapes. When the pressure cooker of our lives builds, it has to find a release. But most of our choices are destructive. On this week’s show, we’ll talk about how to find a better way.

Listen & Learn: 

• Why sobriety is often a sliding scale
• How dose and frequency often determine damage and risk
• How cocaine was not deemed addictive until 1986
• Why the opposite of addiction is choice
• The challenges of positive escapes in a stressful world 

Links & Resources: 

• Judith’s Book on Amazon
• Video Lecture on Addiction

ABOUT OUR GUEST

Grisel is a behavioral neuroscientist with expertise in pharmacology and genetics whose research focuses on determining root causes of drug addiction. She’s the author of a new book, Never Enough: The Neuroscience and Experience of Addiction.

Nutritional Tip of the Week:

• Pink Salmon

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com

Like the Show?

• Leave us a Review on iTunes 

Thanks to Our Sponsor:

Molekule – has completely reinvented the air purifier. From the inside out, Molekule has reimagined what clean air ought to look and feel like—unobtrusive, portable, and 100% effective.

Visit: MOLEKULE and use coupon code “ROCKWOOD”  for $75 off your first order.

Learn More

That glass of red wine after dinner soon turns into two or three. On Friday and Saturday, two or three often turns into a bottle or two. After a decade or more of drinking, it’s not uncommon to clock in 30+ drinks per week. It creeps up slowly, so it can almost go unnoticed. But your body, mind, and spirit notice, and it has a real impact. On this week’s show, you’ll meet a very successful executive who didn’t start drinking until her late 20s but quickly found herself living a lifestyle that she didn’t want as her trajectory.

Alcohol abuse comes in all sizes and shapes, and most people who drink fit the Center for Disease Control’s definition of excessive drinking. What does that mean for you? Maybe nothing. Maybe everything is going just great. Or maybe it means that you should reevaluate your relationship with alcohol and make sure you’re writing a story you’d like to author.

Listen & Learn:

• How 8 drinks per week (for women) and 15 drinks per week (for men) is classified as “excessive” by the CDC
• How the mind-body connection plays a role in pain, addiction, and substance abuse
• How alcohol is baked into adult life, professional life, and almost every culture on the planet
• Simple ways to rethink your alcohol relationship

Links & Resources:

• This Naked Mind

ABOUT OUR GUEST

Annie Grace grew up in a one-room log cabin without running water or electricity outside of Aspen, Colorado. By the age of 26, Annie was the youngest vice president in a multinational company, and her drinking career began in earnest. By 35, in a global C-level marketing role, she was responsible for marketing in 28 countries and drinking almost two bottles of wine a night. She left her executive role to write her book, This Naked Mind.

Nutritional Tip of the Week:

• Cilantro

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com

Like the Show?

• Leave us a Review on iTunes

How many of your exes are you connected to on Facebook? How often do you find yourself dredging up past emotional head trash from lost love? For most people, the answer is “too often.” We live in an era where forgetting and moving on has never been more challenging, and most of us need to learn strategies to put the past in its place to make room for a fulfilling future. And some of us are even “exaholics,” literally addicted to the emotional rollercoaster of times long ago. On this week’s show, therapist and marriage counselor, Dr. Bobby, will share her strategies for navigating this emotional minefield. 

Listen & Learn: 

• How we’re biologically wired for love, lust, and emotional attachment 
• The lost art of forgetting: how to relearn it
• How to navigate the booby trap that is social media 
• Ghosting vs. honest conversations about boundaries 

Links & Resources:   

• Dr. Bobby’s Site

ABOUT OUR GUEST

Dr. Lisa Marie Bobby is a marriage counselor, therapist, and life coach based in Colorado. She is the author of the book Exaholic: Breaking Your Addiction to an Ex Love.

Nutritional Tip of the Week:

• Canned Tomatoes

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com

Like the Show?

• Leave us a Review on iTunes 

Have you ever driven from your house to the office and were unable to remember anything about the drive? Have you lost track of days and even weeks when stress and frustration turned your brain to mush?  What would your work and your life look like if you knew how to stay focused yet flexible; if you got more of the right things done; if you were helping to create a more peaceful world at the same time? These questions are posed by mindfulness trainer, Marc Lesser, my guest on this week’s podcast.Listen & Learn:

• Why asking and listening are rare and yet so valuable
• Why solo meditation practice is miserable for most people
• How corporate culture can dramatically change when people are present, emotionally open, and connected

Links & Resources:

• MarcLesser.net
• Marc’s New Book

ABOUT OUR GUEST:

Marc helped develop a program called Search Inside Yourself (SIY) within Google that integrates mindfulness, emotional intelligence, and business savviness for building strong corporate cultures. He founded and was CEO of three different companies. He is the author of four books and has an MBA from New York University. Marc was a resident of the San Francisco Zen Center for 10 years, as well as director of Tassajara Zen Mountain Center. His latest book, Seven Practices of a Mindful Leader, is available now.

Nutritional Tip of the Week:

• 30-30-30

Got Questions?

• Send me a voicemail here: Ask Lucas a Question
• Or write to us: podcast@yogabody.com

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• 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: podcast@yogabody.com

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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: podcast@yogabody.com

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• 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: podcast@yogabody.com

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• 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: podcast@yogabody.com

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• 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. 

• 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

• 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: podcast@yogabody.com

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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: podcast@yogabody.com

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• 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: podcast@yogabody.com

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• 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: podcast@yogabody.com

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• 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: podcast@yogabody.com

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• 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: podcast@yogabody.com

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• 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: podcast@yogabody.com

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• 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: podcast@yogabody.com

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• 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: podcast@yogabody.com

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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: podcast@yogabody.com

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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: podcast@yogabody.com

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• 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: podcast@yogabody.com

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• 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: podcast@yogabody.com

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• 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: podcast@yogabody.com

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• 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: podcast@yogabody.com

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• 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

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• Send me a voicemail here: Ask Lucas a Question
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