Habits and Hustle - Episode 285: Liz Moody: 100 Ways To Change Your Life

Episode Date: October 17, 2023

In this episode of Habits and Hustle, I chat with Liz Moody, best-selling author of '100 Ways to Change Your Life: The Science of Leveling Up Your Health, Happiness, Relationships, and Success,' where we explore practical tips for harnessing habits to drive significant life changes. We also discuss the science of forming habits and achieving goals, and simple techniques that can significantly impact our lives like setting boundaries, overcoming imposter syndrome, and practicing gratitude. We explore the best ways to increase creativity and the power of community. Liz Moody is a podcast host, journalist, and best-selling author of “100 Ways to Change Your Life The Science of Leveling Up, Your Health, Happiness, Relationships and Success”, a culmination of the best tips and tricks from some of the world's top experts. What we discuss: (04:03:) - How To Stick To Habits and Achieve Your Goals (06:02) - What Is Temptation Bundling? (10:53) - What Is The WOOP Goal? (18:45) - Productivity Secrets To Move In The Direction Of Your Goals (27:34) - Tips On Creating Healthy Habits for Mental Well-Being (33:09) - How to Practice Gratitude and the Impact of Giving Advice (40:11) - Overcoming Imposter Syndrome and Boosting Confidence for Personal and Professional Growth (45:11) - Hot Topics in Podcasting (47:17) - Best Ways To Increase Your Creativity (49:00) - Liz’s Tips for Best Daily Habits (53:00) - Is Having Community a Wellness Habit? Thank you to our sponsor: Ketone IQ (HVMN): You can save 30% off your first subscription order of Ketone-IQ at HVMN.com/JEN Get 15% off right now at masterclass.com/habits Go to dailyharvest.com/hustle to get up to $65 off your first box Get better sleep now with Blissy and use code HUSTLE to get an additional 30% off at blissy.com/HUSTLE Find more from Jen:  Website: https://www.jennifercohen.com/ Instagram: @therealjencohen  Books: https://www.jennifercohen.com/books Speaking: https://www.jennifercohen.com/speaking-engagement Learn more from Liz Moody: Podcast: https://www.lizmoody.com/the-liz-moody-podcast/ Instagram: https://www.instagram.com/lizmoody/ TikTok: https://www.tiktok.com/@lizmoody Learn more about your ad choices. Visit megaphone.fm/adchoices

I guys is Tony Robbins, you're listening to Habits in Hustle, Cresher. All right you guys, today's podcast, we have Liz Moody, who is a podcast host, a journalist, and author of a great book. You guys, it's called A Hundred Ways to Change Your Life, the science of leveling up your health, happiness, relationships, and success. And I told you this before, even so, I really love this book. It's so smart. Thank you so much. That makes me so happy here.

It's the kind of thing you work on, something for so long on your own. And you think it's good and you hope it's good, but then you put it out in the world. And it's been so gratifying to start to hear people's reactions. Yeah, I mean, listen, it's an accumulation of, this is what it is, guys. It's basically, I gotta say, I'm kind of set that, I'm kicking myself that I didn't do it, but it's good.

You can do it next. I can do it next, thank you. There's room for all the books. I love that. It's not a zero sum game, which is what I always say, but it's basically an accumulation of all the most amazing tips, tricks of all the best experts in the world that she's had on her podcast,

and put together a book because of all the best experts in the world that she's had on her podcast and put together a book because of all the tips in all areas of life. And which is when I was reading it, I didn't realize that I was gonna like it as much as I did because you also wrote it in a way that was it's so user friendly. And you can like put it down, you can pick it up, and it's kind of like a coffee table book, right?

That's exactly what I wanted it to be. I just feel like in today's day and age, you can sit and read a whole book, but sometimes that can feel really intimidating. And I wanted to create a book that when you're a pasta water is boiling, instead of picking up your phone like scrolling on social media, you can pick up a book, you could read a tip,

you get the science, you get an action step, and then within five minutes, you've gotten everything out of it, you can put it down and be completely satisfied. Yeah, I agree. And also, you have one line in the book that I thought was really stood out to me, which was like you never say no to yourself.

Yeah. And it's because I talk about that again, and it's because I always say never self rejects. We've got so much rejection outside. Yeah. Why do we do that to ourselves? And that whole part of how you've created you, based on the fact that you didn't say, like you just tried and just kind of had that whole

why not me attitude and just look where it's led you, right? This is now your third book, right? Yeah, this is my third book. My first two are cookbook, so this is my first non-cook book. And you come from the world of journalism, so you worked at all these different magazines. And would you want to just kind of talk a little bit about your origin story, and then we can get into the book?

Yeah. So I do come from the world of journalism. I started my first newspaper column as a teenager. And I did that by walking into my local newspaper and being like, you should have a column for teenagers, and it should be written by me. So that was sort of my first, never be the one, to say no to yourself story.

And that kicked off my writing career. I wrote for a number of different publications, managed a number of different editorial teams, and then I started my podcast a few years ago and have written these cookbooks. And I did a lot of personal struggles along the way, like my anxiety stories in the book, but never be the one to say no to yourself. It's definitely been a guiding journey or a guiding mantra in my life. It's, I think the thing that is responsible for my editorial success. I think it's the thing responsible for my podcast success. And it's the thing responsible for my books. When I wrote my first cookbook, I had no idea I had

to write a cookbook. I didn't have any business writing a cookbook. I didn't have culinary training. I was a content creator at the time, but I had no followers. And I literally Googled how to write a cookbook proposal, and then I copied one that I found online, and then I Googled how to find an agent, and then I sent it off to agents. And then within two weeks, we had a bunch of different publishers,

New York City bidding on it, and one outfit at the time that I bought to do these meetings and I wore it every single day, essentially, and my agent would be like, I'm not gonna tell them if you want to. Right, right, right, right. How would they know? Yeah, exactly.

I was a little stinky by the end, but. Okay, we're a better deodorant, you'll be fine, you'll be fine. I have some perfume, but it's a forest, brazen perfume, and you're fine. Exactly, exactly. Okay, so in your book you talk about how, when you were going through a lot of anxiety

and you're basically in bed, and you started to kind of get out of that slump, so to speak, by having one thing that you did every day, which was make a green smoothie, right? And that was the beginning of kind of like the process, right? Of achieving goals and everything else. And that's why I wanted to bring up that. So let's start with how to stick to habits and then she and how to achieve your goals.

And because of what, you know, how the book is, let's talk about some of the top tips that you got and that you put in the book for doing that. That's a great one, you know, just having one habit. Yes, absolutely. Yes. So some of my favorite tips in that category have to do with making our habits as easy as possible. So one of my favorites is from Dr. Katie Melkman. And she's one of those people she came on my podcast,

but by the time she came on, I'd had like 10 other podcast guests be like, oh, this research from Dr. Katie Melkman. Like she's very famous in the research world and the behavioral science world and everybody's just kind of an awe of her. Like, she's very famous in the research world and the behavioral science world and everybody's just kind of an awe of her. Yeah. She's a brilliant person,

but she has a few different things that I've found really useful in my life. One is temptation bundling, which is the only way I've been able to get myself to work out. I feel like it's not a problem for you. But it is a problem for me actually. That's what I find interesting is that

everyone assumes that everything seems because someone's doing something or that it's easy, but it's because I lack so much discipline that I had to figure out ways to have structure. Absolutely. What I think we all do, I think what happens is we all beat ourselves up because we think we don't have enough discipline, but actually we haven't made the things that we want easy. So we're using up all of our mental reserve

by the decisions that we've made before breakfast. And it's like, that's just the way that our brains are wired, and we need to be so much gentler with ourselves. Absolutely. And then I think you talked with that also about how, it's like, basically, decision fatigue. It's exhausting. And then that's when all your defenses go down.

But let's talk more. I love that temptation, by the way, Yeah, so do you want to try that? Yeah, because it's a great, I love it. And I think that it, that's what I've used. I never called it temptation, by and link, but it's a great thing. So let's talk about that. So it's basically taking the thing that you love the most and combining it with the thing that you want to do that's a little bit harder for you. So for me, it's working out as a thing that I want to do, but it's a little bit harder for me. And I saved my very favorite podcast to listen to when I work out, kind of just like put the workout person on mute on the workout apps that I do.

And I put on my favorite podcast. And it makes me look forward to my workout sessions because I'm like, oh, I get to catch up on my favorite podcast. You can do this with doing your taxes. You can do this with doing your homework. You can do this even with things like going to therapy if that's hard for your couples therapy, like adding in a little bit of a reward or a temptation or a treat that you're giving yourself

starts to wire your brain to crave that thing that you might otherwise be dreading. And the important thing is to save the thing you love for only that time. So I'll listen to other podcasts throughout the rest of my life, but my very favorite ones I can only listen to when I'm working out, which is so motivating.

And I'm like, oh my gosh, I have a new episode. Like I need to go go for a run or go do a little workout. So you know what I do with that is that like I'm so nervous because I work out a lot. Like you said, that I'm only allowed to listen to new music and my favorite songs when I'm working out. Because otherwise the songs get really boring and you get used to them and it's like it's it doesn't motivate you to work out and so when you find a new song it gives me that motivation to be like okay I could go for a run I can go for a

walk I can do this because I have that new song 100% music is so motivating so mute but not one is boring and you listen to the same songs over and over again. And so that to me is kind of my version of that or watching a show that like, you know, I would otherwise never be able to do, but if I'm on the treadmill or something, right? Like make it fun for yourself. And I think that sometimes we feel like, and this is a huge theme in the book. We feel like our healthy habits should feel a little bit like punishment to count. Yeah. And I'm so against that belief. I have a tip that's like above all suffer less, it's the tip that opens the book. You're right.

And it's so important to me because I think sometimes we're like, oh, I can't go eat at that restaurant because I can't find something on the menu that I like. And or I have all of these things on my to-do list. I'm so stressed out about checking off all of my healthy habits for the day. And that's not the point of this. All of these tips and tricks and tools are supposed to make our lives better. And when we lose sight of that,

when we're eating the food that doesn't taste good, that we're dreading that food every single day, when we're missing out on times with our friends and our community in the name of wellness, that's no longer wellness. And that's wellness. It's torture is actually what it is. And it's not helping us achieve our goals.

There's so much science about things that are pleasurable, actually helping you stick to them in the long run. And I think that if you have a goal and you fall off of it after two weeks or three weeks or four weeks, that's likely the reason. You don't know why you're doing it, and you haven't found a reason that's motivating and exciting for you. Absolutely. And then if it's okay with you, I'd love you're doing it and you haven't found a reason that's motivating and exciting for you.

Absolutely. And then if it's okay with you, I'd love to go back to what you said about the green smoothie and when I was Gore Fobick and I was bedbound for months. And I think the green smoothie is a really pressing example of something that we can use to achieve our goals. I just did a whole podcast about five science back to ways

to get out of a slump. And one of the ways is to make the things that we do so much easier, like to lower the bar so much more. When you're in a slump, but also when you're in a hard place in life, and also just to be a human these days, is like to be in a hard place in life, it's really, really hard if you have this big huge goal to even feel the motivation or feel like you can begin to achieve that thing. So I think that making it just like one tiny thing, what's one tiny thing that you can do today can be a really, really helpful way to build a habit and to stick to our goals.

And I also have a tip in the book, which was from Isaac Newton originally, but I co-opted it for myself, which is that objects in motion, stay in motion and objects at rest, stay at rest. And the idea behind that is inertia is going to be a huge part of anything that we're trying to accomplish. So if you're like laying on the couch, scrolling on your phone, it's going to be a really hard view to get up and like start writing that book that you want to write or go run a marathon.

But if you can pick one tiny thing to get up and change the momentum and change the direction and get in motion, then instead of staying at rest, you'll stay in motion. So for me, that green smoothie was more than a green smoothie. It was a really critical thing to get me the motion and the momentum that I needed to start moving in the direction of my dreams. Absolutely. I could not agree with you more. This is probably why the book resonated with me so much also because a lot of the things are things that,

hey, like not only do I talk about, but I implement in my life and I talk about on this podcast a lot. So there was a lot of synergy. What is Woop though? You talked about this thing where, I thought when I first read Woop, I thought it was like the, exactly the wearable, but what is it?

Talk about it. Okay, so the Wop goals is the idea that we often don't go after our goals in the right way. And one of the reasons that we don't go after our goals the right way is we don't picture the obstacles that we're gonna encounter along the way. So one of the O's in the whoop goals, it's an acronym, is to picture the obstacle that you're gonna encounter.

So you have your wish and you have what you want to achieve. But then instead of just picturing yourself achieving it, which is what I think a lot of visualization and mindset things is about, you're actually picturing the obstacle and then you're making a plan that's the pee for how you're going to overcome that obstacle and doing that can hugely increase. There's been a ton of research on this for healthy eating, for accomplishing homework assignments for children, for work projects, for so many different goals in our life. By getting really clear on what that goal is, getting really clear on what you want the outcome to be, and then getting really clear on what any potential obstacle

that you might encounter is and making a plan for that obstacle, you're gonna be so much likely to actually achieve that goal. The only issue with that I find is a lot of times people don't know what their exact goal is and they can't think about the, they can't think in that linear way, right? So I think there's a few things there. I think one of the reasons this tactic is helpful is because getting really clear on what your goals are is so, so helpful for accomplishing them. I think acting like you're a two year old

and constantly being like, well, why, why, why, why, to yourself can be really, really helpful. So that's the first thing I would say. And then I would say, if you do that, if you're really relentless in that self questioning and you still don't know quite what you want, I would pick something that's close to you that feels good, that's you're curious about and begin to move in that direction and

see if a little bit of the light in the tunnel opens up and you're able to see a little bit further ahead. I also think it would be really helpful to identify people who you're like, I like what she's doing. I like what her life looks like and then be a little detective about it and kind of break apart the pieces and be like, is it her relationship? Is it her career? Is it her confidence? And that can help us start to shape what direction we want to move in as well. In a way, it's curiosity, right? Like being like, you have

to be like asking the why so you can drill down exactly or try to drill down exactly. But you said something that was going to ask you later, but we talked about, you said, like the vision boards and all these things. Like I'm naturally very skeptical, as I'm sure I think you said you were as well. And I never really believed very much, or I still don't, in this whole manifestation and visualization and all of those things.

Like it's one of those areas for me that's like difficult, right, because it's so trendy and hashtaggygy and it's like very much like the direction of where everything is going now. Right now I feel social media wise. And then I read a piece of your book that I was like, you know what? That actually makes a lot of sense to me. I don't remember what researcher it was or what- It's Dr. Tarsworth Bieber. Yeah. She's from MIT in King's College, London, and she's a neuroscientist and a medical doctor. Yeah. So she's really got...

She's like the real deal. And I can listen to someone like that. And I want to talk about what she said, what the piece of advice was, why those vision boards actually do work. It's not the woo-ee stuff that you hear. 100%. And I had her on the podcast, and I am somebody who's very skeptical, and I was like, okay, I want you to talk to me,

like, give me all the science behind this, because I'm coming into this is very much a non-believer about these things. And so there's a few things at play with Visionboards, or she calls them ActionBoards, because she thinks we really need to tie an action to our vision to make it come to play, as we really need to tie an action to our vision. To make it come to place. We can't just be like millions of dollars. All right, I'm gonna sit here. Can't wait for it to start

raining money. She's not a fan of that. But it really comes down to our selective attention. So our brain is hardwired for survival. It's always trying to pay attention to things that it thinks that we need to survive. Whether or not it's right about that. Like mine is often like, anxiety, be careful, you're gonna die in a second. And I'm like, no, no, no, no, no, we're cool. So a lot of this is telling your brain, like no, you're safe, we have the basics covered, I want you to focus your attention on other things.

And then once you've primed your brain in that way and you've told it what you want to focus on, it's gonna begin to notice those things everywhere. So it's kind of like when you're researching a new car and you're like, Mazda CX-5 and then you begin to see like a Mazda CX-5 everywhere on the street. That's essentially what you're doing with your dreams

and the possibilities for your life. But again, getting really clear on them, putting them into your brain and you want to put your visionary action board somewhere that you're seeing at all the time so you're really getting that selective attention tuned in and honed in in your brain. But then you're essentially telling your brain like survival is covered, focus on all of these other things that I'd like to bring into my life. And then you figure out the actions that you want to take to get to those places.

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Head to airdoctorpro.com and use promo code hustle. And depending on the model, you'll receive up to 39% off and up to $300 off. Exclusive to podcast customers, you will also receive a three-year warranty on any unit, which is an additional $84 value. Lock this special offer by going to airdoctorpro.com and use promo code hustle. That's air doctor pro a-i-r-d-o-c-t-o-r-p-r-o dot com promo code, hustle. So I guess what really stuck to me was the whole idea of priming your brain for, right? Because that makes sense to me.

You're having that in your, so that then, like you said, once it's in your brain, you end up seeing it more. Like when you're not like, And I think we all had that experience with like something we've been researching or something new we learned about it.

And then all of a sudden it's here, it's here, it's here. Look at you, right? Like you were coming on this podcast and so I had you in my mind, I was already reading your book, I was a little doing all this research and then Emily was like, hey, you had dinner with Emily, which all happened to me. My best friend, you know what I mean? Like all that stuff happens. Yeah, I'm so sure.

It's like in the air in a way, right? And I think it can only be in the air when again you get super clear on what you want it to be, and then you begin to pay attention to it. Right, exactly. But once you have it, once you prime your brain for opening up to that stuff,

that's when those things actually appear. Well, and there's another tip in the book, and this is used in sort of a different context, but explains kind of the neuroscience that would apply to this. It's from Dr. Rick Hansen, it's one of my all-time favorite tips. And it's basically about the fact that your brain

wants to take the pathways that it's taken the most before. So if you picture your brain as a meadow and you're making hiking pass through that meadow, if you're thinking negative thoughts all the time, like, I'm so stressed, I'm so tired, why isn't my life very good? You're kind of making that hiking trail through the meadow. So when your brain is in a neutral moment

or any moment in the future, it's like, oh, that's a good trail. Like I'll take that trail and it's gonna take the negative thought trail. But you can make different hiking trails by essentially taking moments that feel good in your life, sitting in them a little bit longer,

and tuning up the dial on those moments, like amplifying them a little bit, and tuning up the dial on those moments, like amplifying them a little bit and really feeling them and noticing them. You're essentially making a hiking trail for good thoughts in your brain. And it's literally, I'm, I'm meaning on a biological level, you are creating new neural connections and neural pathways. So that in the future, your brain is more likely to take those good thought trails. And I think a really similar thing is happening with action boarding, with vision boarding.

You're essentially making your brain the hiking trails that you want it to take through the meadow. So it doesn't end up on the hiking trails that you've built through thoughts that you may not want to have built trails on. Right. So it's like, guys, it's kind of like the path of least resistance, right? Like you'll always fall back to what your, like what your baseline is and what you normally go to.

So it's really up to us to create those new neural pathways, so to speak, or hiking trails as you put it, right? Well, and as you said, I love the science and I am kind of a skeptic, so it's really helpful for me to think about it. It's like, my brain's falling back to the neural connections that I've built, so I need to build new neural connections. Yeah, that's exactly the way. It's hard, it's like how you talk to yourself, that's why it's so important, right? Because what that becomes like the song that you sing in your head.

Our brain is always listening. I say that to my friends when they like make joking comments about how their body looks or about a boy treated them on a date or something, and they're like, oh, hi, does that? I'm like, your brain is listening. And you need to not say things like that

when you're brain is listening. You need to talk to yourself. Like, you would talk to me because your brain is listening to that. By the way, that's another area of the book, wasn't it? Like, where did that fall under? Like that area of not how to love yourself? Was there a-

I have a how to love your self-section. You're like, Quizz, yeah. I know, well, listen? I have a how to love your self-section. Isn't that so? You're like, Quizz. I know. Well, listen. I read your book. You think I just, you think I just, you think I just, you might know it better.

Perwards is me. I'm telling you, I like went through that book like with a fine tooth comb. I appreciate it. Yeah. I really did because why again, not like I keep on praising this, but a lot of times even with me,

because we have similar people that we wanna talk to or talk to, and for as many people as I've talked to, a lot of times, you know, you need to be reminded of these things, like, I have talked to all these people, and I can't remember anything. Like, I can remember like, top line things here and there, but like, really, I don't,'t, this is like a cheat sheet now. Well, and I think the thing is different things apply

at different times in your life. I'm not expecting somebody to pick up this book and do a hundred different things and be like, ah, like I'm expecting them to pick it up and be like, right now my relationships need a little bit of work, so I'm gonna dive into the how to upload your relationships chapter. Right now my gut health might need a little bit of work,

so I'm gonna dive into that chapter. You pick up the tips that apply to you at the time and that's gonna be ever changing because we're ever changing people with ever changing goals and ever changing needs. Yeah. So like I picked areas of the book that I thought people who listened to this podcast would care for like how we can have more energy you know tips on there how to be more productive like things like this like where I thought how to be more successful. Like things like this, like where I thought how to be more successful, you know, a lot of entrepreneurs. So let's go into all of those a little bit,

so I've been putting on the spot, but I mean, unfortunately you're on the spot of a little bit. Let's go through that though. Like let's go ahead and be more productive, productive productivity secrets. Like how we can hack our focus kind of thing. You put together like a, well, there was a tip,

set a rule of three. What is that? That's from Chris Bailey. And so that's the idea that there's a really big difference between being productive and just getting things done. Being productive is getting the things done that you need to get done to move in the direction of your goals.

Getting these versus. Busy versus productive. And I think we have all experienced those days where you just check off your to-do list all day, and then at the end of the day, you're like, did I move things in any direction? Like, what did I do all day? But you have the checked off to-do list in front of you.

So he suggests making a rule of three our brains like to think in threes at the beginning of every day. And those are the things that you're really zooming out and you're saying, these are gonna move me in the direction of my goals, whether that's your goals for your relationships, your family life, your business, anything like that. What are the three things that are gonna move the ball forward?

And those are the three things that you're gonna make sure that you accomplish on that day. He also loves doing it on a weekly basis. What are the three things that would move the ball forward in the ways that you want it moved forward for the week on a quarterly basis, on an annual basis, on a 10-year basis, in 10 years. What are three ways that you would like your life to be different? What are three things that you want to have accomplished? And I think zooming out and zooming at the same time, you're like getting this bird's eye view, but you're also getting really, really granular about

the things that are going to make you feel the way that you want to feel for your future. He also has a tip, and this is one of my favorite tips in the book, is to limit your time to get more done. We're starting to see this around the world. Yeah. People in Act 4-day Work Weeks, and their employees are happier. They're experiencing less levels of burnout, and they're still accomplishing as much on a company-wide basis. And so what he suggests, and I think we've experienced it, especially parents, I feel like they're always like, I had no idea how a child could fit into my life,

and then I had a child, and then suddenly I'm getting 10 times more done in the same amount of time. Give me your kids. I have a cat. I have a cat. I'm gonna give a cat. A little different, but yes. It is a little different. I have a lot of friends who have children, and I'm very sensitive to cat. A little different, but yes, it is a little different. I have a lot of friends who have children

and I'm very sensitive to the needs of their time, but the interesting thing about that is it applies to all of us. Like if you give yourself a very limited amount of time to do a task less time than you think, you will get the task done in that time and then you get all of that remainder of time back. And that happens for a few reasons.

One, we're really terrible at estimating our time. Two, we procrastinate unless we give ourselves a reason. Not two. There's a lot of science behind it, but it's one of my favorite tips is to be like, okay, cleaning the house is gonna take 45 minutes. What if I gave myself 20 minutes for it? And you will more than likely get it done in the 20 minutes.

I actually wrote that down. They artificially limited, like limiting your time because I thought that was a really good one. Yeah. And I couldn't, again, I have two kids and a really busy life with my career and everything else in my life. And that's what there's a saying that says if you want something done, you give it to a busy person because you have to learn to be more efficient with your time.

And you're absolutely correct. You have to learn how to clean a house in 20 minutes, not an hour, and how to read three books, you know, for podcasts within an hour, a book, or two hours a book versus a month that would have happened if I didn't have my kids. Like, before I had my kids, it would take me literally a month, two months, a year to read a book.

Yeah, I'm sure that you're sitting back every day, and you're like, I can't believe I accomplished that much, but you did. Yeah, but there is a thing called burnout, though, for sure. Well, and that's where I think the best use of artificially limiting your time is to get that time back and then ask yourself what you can do that feels truly restorative in the time that you're getting back.

Instead of just, you know, taking adding more and adding more and adding more. Absolutely, yeah, yeah, absolutely. ketones can cross the blood brain barrier and act as fuel for the brain, helping you achieve and sustain peak mental clarity. And guess what? You don't need to be in ketosis to take advantage of ketones. That's why I turn to ketone IQ by HVMN wherever I need my brain to be as functioning at its highest capacity.

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quotes are from the podcast. I did get everybody's permission and everybody was really excited to be in the book. Because it's like another set of eyes otherwise we never even know you've been existed. For sure. And it's also like, it was really fun because I got to take all the wisdom they shared. I also got to add in all of my own wisdom,

like they never be the one to say no to yourself is one of my life mantras. And I've shared that on social media and I literally get messages on a weekly basis from people of Guyke. They've gotten raises. They've gotten houses they didn't think they'd ever get. They've gotten relationships they didn't think they'd get.

And it feels so good. But then also, I got to see where they overlap. Like, what were the habits that all of the world class performers and doctors had in common? What were the dietary things they all agreed on? And I think especially in the wellness world, there's a lot of're the dietary things they all agreed on. And I think, especially in the wellness world, there's a lot of focus on the things that people disagree on.

And it was really fun to say, well, what are the common denominators and begin to put those together? What are the common denominators? So there's a few. One thing that pretty much every single person I've ever interviewed does is have a news boundary, which I think is really interesting.

A news boundary. A news boundary. So I think in today interesting. A news boundary. A news boundary. So I think in today's day and age, we view the news as entertainment. And the news often views itself as entertainment. I mean, cable news is often literally classified as entertainment. But we act like we're informing ourselves and we're being conscious citizens. So nobody I interviewed, like has their head in the sand,

is not an engaged citizen. But they have ways they engage with the information so that the information isn't taking over their life and hijacking their mental health, which I think happens to a lot of us, especially in today's day and age. So one of them literally sets a timer for 10 minutes. He'll read from a certain website

for that 10 minutes after that. He's not allowed any news for the rest of the day. Another person would just get their news from long form podcasts and books so that it's a little bit less sensationalistic and it's just more measured and it's approach. Another gets all of their news from their spouse because they're just like, I can't handle it right now.

Just tell me the news that I need to know. But I did think it was something I've been reflecting on because I think we can trick ourselves in being like, oh, I'm scrolling on my Apple News app and I'm an informed citizen. This is good for me. And it gives us this low grade anxiety in the background all the time

because as somebody who worked in editorial for years, like I can tell you the anxious headlines, the anxiety inducing headlines are the things that get clicks, and they know that, and they need the clicks. They need the traffic, it's business. Totally. So that's the one tip that they all across the board.

Across the board. across the board. Across the board. That was a big one. Everybody has- Limit your news. Limit your news. Okay. Everybody has some type of stress relieving practice and they take it really seriously. There's a tip in the book that's like, it's something like you probably know it better than me. Yeah, probably. But it's like, get serious about stress relief. It's not something that you do to feel good in the moment.

It's not something that you do when everything else from the day is done. It's something that you need to do to lower your inflammation levels and have a really significant impact on your health. Like, if you are eating really well, you're working out. If all these are habits, it's for not. If you're walking around stressed out and frazzled all day

because that is such a fundamental part of your literal physical biological health. So every single person I've ever interviewed has some practice, it differs, some of them meditate, some of them do yoga, some of them do a lot of walks, walks are huge, everybody's. Yeah, everybody's with the walks. The micro walks, the long walks, all the things. All the walks. The micro walks, the long walks, all the things. All the walks. All the walks. But our something with community,

which I think is a really underrated way of stress relief, or a really underrated way of practicing stress relief, but they all have something and they don't say, oh, I hope this happens when I'm done with my to-do list. I hope I have enough time to take my walk to call my friend. They calendar it in and they give it as much importance as any other part of their day. And I think that's a really big one that a lot of us,

we feel like we have to earn our stress relief. And it's like, no, that needs to be a priority and we need to act like it's a priority. Do you know what I, the one thing that I heard unanimously that everybody always says is they all have a gratitude journal. That was the one that I hear all the time. And like, what I, again, in your book, what I really love, what I, two things I wanted to say actually, what I noticed was like, there's so many amazing experts out there who have

really great information that nobody knows about. And what I got, what I gleaned from that book is that like, wow, I didn't talk to that person, that person, like I never knew they even existed. So all you know is what you know, right? Like your world is what you, is very small, right? Like not yours, I'm saying like the world. No, it's such an important thing to remember

outside of the context of a podcast even, but like, that's what I find interesting. It's like people are like looking at social media. And if it's not, if the people are not big popular on social media, then people don't know who they are. But some of what I've noticed, the people who have some of the greatest information are people that are not on social media.

They're all these amazing MIT researchers, Harvard researchers, who have such amazing knowledge to spread. Like that's what I, like when I was going through your list, I'm like, it's funny because these are all topics that I talk about and yet I don't know that one, that person, that person, that person. And they have such great information. What's interesting, you say that too

because a lot of them intentionally don't have social media because they've done enough research on the brain and research on health that they are staying off of it. Well, exactly. And that was another point I was gonna make is that there was probably intention in why that is, because it's so bad for your brain.

And in a matter of time, it's actually the ante of how to have the best life in the world. It's like, the number one point should be of how the top 100 of how to optimize your life is stay off of social media, because of the anxiety, the number one point should be, I'm how that, top 100, how to optimize your life, is stay off of social media because of the anxiety, the comparison, the time suck, the productivity suck,

all of those things, you know? Or I will at least say to be incredibly intentional about it, like, no one you're using it, like rigorously curate your feed. The second somebody is making you feel like crap when you're scrolling, you mute them or you unfollow them in the moment. You don't think, well, like, maybe I find it inspiring.

It's like, no, you can find somebody else that's inspiring. If this is making you feel like crap, get that out of your consciousness. Well, I think the problem more than anything it becomes like a black hole. Like, you look up and two hours have passed and you could have done so many other things with your time. Well, and it conditions our brain to not have focus.

Like we are practicing something at any moment. I did a podcast about this with a former monk. Of course you did. And he was. Which one? I wouldn't know him either. It's Don DePonney, do you know how? No, see him telling you.

Oh, he's amazing. He's a former monk and he said, and this just really stuck with me, that at every single moment we're practicing something. So we're either practicing distraction or we're practicing focus. And if we're practicing distraction, we're getting better at distraction.

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I love that tip. That's a great one. It's not in the book, but it's in that podcast episode. It's something with focus and it's from Dunderpani. That's great. I love that one. And going back to that gratitude journal, what I, again, what I saw from that was, again, I agreed because after a while, if you're constantly writing in this gratitude journal,

like anything, don't you become disensitized? That's what I think. I mean, what say you say? Do you do a gratitude journal? No, I don't. Because disensitized? That's what I think. I mean, what say you think? Do you do a gratitude journal? No, I don't. Because I tried many times, but it was becoming redundant in my brain, and I'm like, eh, it doesn't work.

Like, a lot of these things that are like super popular wellness tips aren't things that I actually do. They don't resonate. They don't resonate. Like, I'm gonna have the guy on or after you, young Pablo, he's a meditator I cannot and I can't wait to talk to him because I cannot meditate to save my life Like I've tried every which way and I but you read a lot right?

I read a lot and but my former meditation is I run and what I saw in the book is like high-intensity Exercise gets you into that stage of default moment Where your best ideas are coming. And to me that's my form of meditation because it takes me into that flow state, let's say. 100%. I will also say that there's a lot of great neuroscience around the fact that reading trains the same part of your brain as meditation because you are losing your focus and then you're bringing it back to the words on the page. So the action of reading is essentially a form of mindfulness meditation.

So since you read a lot, you're getting some of those benefits. Thank you for telling me that. No, that's great. I love that because I didn't know. I'm always trying to get people, like in my how to get out of a slump episode, I kept like being like,

books, here's another way to use books. Books, I'm like such a evangelist for reading. That's, well, reading also, by the way, does so much others, I mean, A, it opens up your brain and so many other levels. I'm sorry I'm from a young age, we don't have to talk about that right now, but I do believe that is a good idea to be a big reader. But what I was gonna say is,

but the gratitude journal was that in your book, you talked about some other expert who was talking about what she found in her research was that the people who actually gave advice of something were the ones who actually got more from the advice more from, and there's a reason why I'm bringing this up, versus the people who are taking advice. The reason why I was bringing that particular tip up, it was attached to the gratitude journal, but I don't remember how.

Do you know how? No, but I can comment on both of that. Okay, please, yeah. So, hi. I don't remember I was the book. So, I also don't have a gratitude journal, a gratitude practice. It's one of the reasons that I like the Rick Hansen tip so much about growing the good is because essentially you're feeling grateful and amplifying those good feelings in the moment.

And then that's going to make your brain kind of reap some of the benefits that a gratitude practice would make your brain reap. So that's my sort of in the moment gratitude practice, and it's one of the reasons I just, I love that tip so much, because you can do it anytime. Like, and nobody knows you're doing it, you can do it driving down the highway and you're playing the good music,

and you're just like feeling it, you're feeling your vibe. That, you can do it then, you can do it while you're cuddling your cat, you can do it while you're playing a fun game with your kid. Like, you're under your vibe. That you can do it then. You can do it while you're cuddling your cat. You can do it while you're playing a fun game with your kid. Like, hey, I love your cat. I love my cat so much. I have a tattoo for it. Oh my gosh.

You brought this cat up like four times on the podcast or anything. I really like my cat. I can see that again. But Taylor serves a cat lady too, so I feel really just fine. And then, Well, Taylor Swift loves her cat, you know.

She has three cats. Give three cats? No, she does. She's more of a cat, lady than me. Taylor is. You only have one? I only have one, so I'm pretty calm about the whole thing. I would say.

Yeah, you really are. But then the other point about advice giving, that's from Katie Melkman. Oh, okay. And again, we love kids. She just has so much incredible research about behaviors and how we can modify our habits and behaviors to become the people that we wanna be.

So that applies across your finances, your relationships, your health habits, like all of it, it's so applicable. But she recommends starting an advice club, which I absolutely love. And that's just creating a circle of people who are in a similar area or phase of you in your life so that nobody is feeling maybe some of those, like, I don't know to comment on that, or I feel jealous of that. Like people are in a similar area or phase of you in your life so that nobody is feeling maybe some of those,

like, I don't know to comment on that, or I feel jealous of that. Like, people are in a similar place to you. She's in a group with other female academics, and people can bring up problems, and then you can give advice about them and vice versa. And I love this because I feel like I've spent years looking for like a mentor and kind of coming up short

a little bit. I mentor a lot of people, but I don't have the other direction and I love this because everybody can mentor each other. What we get these incredible feelings of empowerment, of resiliency, of self-knowledge by giving the advice, but then we benefit on the receiving end from people giving us advice. So you're really bolstering yourself and you're bolstering your community. It's such a win-win. We're actually bringing that to life at my book tour,

which I haven't talked about yet, but we're gonna have all the people in attendance at the event give advice to each other on issues that people have. I love that. It was like, why PO forum, do you know what that is? No. It's just like a group and like,

we have, there's a forum and like basically, it's a group where it is very structured and you have to follow the structure and it's for people to kind of give feedback and advice and people all like-minded who've all had certain, like a certain amount of success in their business. And it's a great, it's a really a great resource

and that's why I love that idea. When I think we focus so much on the advantages of giving advice, but we don't focus on the sense of like competency and resilience and self empowerment and intelligence that we get by giving advice. We really feel solidified in our knowledge and our ability to contribute by giving that advice. Right. And so therefore it makes you like act more or like do more. I love that. That's what I'm saying. Like, I really like this book.

I'm telling you, I have to talk about overcoming a posture syndrome because it's such a big topic. And I get asked that, I'm sure you talk about that all the time and you have some great advice on that. And, you know, let's talk about that. So I think the number one thing to realize from posture syndrome is that everybody has it.

If you don't do something because you feel like an imposter, the person who does that thing is gonna feel like an imposter too, they've just figured out a way to overcome it. So never give up on the opportunity in the first place because you're like, oh, I'm not good enough. It's like the other person doesn't feel good enough either, but they've just said yes to the situation and to themselves.

I feel like everybody who's super successful alive met all have impostors. Do you have it at all? Yeah, or what? You don't think I have a impostor? No, I'm just, I'm kidding. Or I think for me, it's a question of what moments it springs up to, because I don't think,

like a lot of people universally have impostor syndrome, I think that there's areas we feel really secure and competent and then other areas that niggle are in securities. I think that's probably more true than not, but I do have impostor syndrome to answer your question. Like I know what I'm, I don't, it's a considered impostor syndrome though.

If you know what your strengths are and you also know what your weaknesses are and if you have a lot of self-awareness, like I do think I'm self-aware enough to know, like the things I can do well, I can do really well, but the majority of things I'm just really bad at, you know what I mean? So I dominate maybe in like one or two categories. And then in every other category, I'm like, like honestly horrible.

I mean, really bad, you know? So I have a question like, one, is that actually true? Yes. I think that we need to lean in really hard on the things I'm good at, you know? When I think that's a superpower unto itself, I think identifying the strengths and leaning into it. But I do think that often we think that we're worse

at things that we are not actually bad at. We add to the list of things that we're not horrible or qualified for, and we make tiny and tiny we are not actually bad at. We add to the list of things that we're not horrible or qualified for and we make tiny or tiny or the list of things that we're like, oh no, I got this. Especially as we get older, we have more exposure to people, we have more exposure to people than we've ever had

in the history of the world. So we're constantly comparing ourselves. So number one from Potter Syndrome, realize you are not alone, everybody has it. Two, I'm a huge fan of letting our actions lead our feelings. If I had waited to not feel anxious to do all of the things that I needed to do, to not feel anxious, I would still be laying

in my bed in London, like watching Netflix movies and being like, all right, I guess this is my life, cuddling my cat, so I get on the fifth time. I love it. I love it. But I didn't. I did cat, so I get on the fifth time. I love it. I love it. I love it. But I didn't. I did the things that I wanted to do to alleviate my anxiety, despite literally physically shaking.

Like you talked about making the smoothie. The first time I went downstairs to make a smoothie, I had an active panic attack. My palms were sweating. I was shaking, but I knew what I wanted to do and I did it scared. And I think we often wait for, to feel really confident, to go after the things that we want, to feel like, oh, I've got this, but the confidence comes from going after the things that we want. So when we have imposter syndrome, first of all, I think we're saying everybody's got it. So if somebody has to do this thing with imposter syndrome, it might as well be me.

Right. And second, we're letting our action lead our feelings because it will happen. You will train your brain. You'll prove to your brain that you can do this thing and you'll add to that reserve of knowledge that you're capable and you're confident you can go after your dreams. So do you have the posture syndrome still? Yeah, oh yeah, for sure. But you have some areas that you know you're good at.

Yeah, so like my podcast, I feel totally confident about it. It's the thing I thrive in the most. I just, I'm such a curious person and I always am so interested in my guests and I feel very confident that I can have the conversations my listeners will be interested in. But I was on live television for the first time a few weeks ago and I was shaking like a little chihuahua. You're not used to it. I wasn't used to, and I was shaking like a little chihuahua. Like, you should not use to it. I wasn't used to it, and I made myself look really cute,

and I just did it scared. My mouth was so dry before the camera comes to you. Totally. And then I did really, really well, and now I have that in my brain. So the next time that I get a television opportunity, I'm like, oh, I rocked it. Yeah, exactly.

But you have to go through it first. Yeah, you have to build those proof points for yourself. And by not doing something because you're scared, you're building a proof point that you didn't do something because you're scared. 100%. Oh my god, I totally agree. And then, you know, I wish you did have a tip on it

because that happens to me like when I'm so nervous, my mouth gets so dry. What is the reason for that? Like it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like, it's like? It's like, it's like, live against that under your body. Yeah, I literally don't know. We have asked somebody.

Yeah. One of us need to have a saliva specialist. Totally. Exactly. How do you find your guests, then? Are you someone that just goes out and like, whoever you, I don't know, thinks deemed interesting, you'll like reach out to them.

Like, what's your process? Well, I'm thinking about it 100% of my life. So I'm literally, anytime I'm at a bookstore, I'm looking at the new releases and I'm saying, like, oh, that's interesting. I'm going back into the old releases and saying, like, what books are standing the test of time? What books are people still talking about?

Anytime I see an article written in any sort of major publication, I'm like, who wrote that? Who's the researcher on it? I'm always going on to different studies that are being published recently and seeing like, who authored them? What else have they auth it? I'm always going on to different studies that are being published recently and seeing, like who authored them? What else have they authored?

I'm listening to different podcasts. I'm hearing often we go topic first with my podcast, so we don't go guest first. So I'm hearing the topics that people are struggling with, that my friends are struggling with, that my listeners, my community are struggling with, and then I'm going out and trying to find a guest who speaks to that topic.

Yeah, what do you think right now is hot? Like what topics are people like super interested in knowing about? I do think habit buildings a big one. I think personalized medicine. We just did an episode about the future of wellness and the future of healthcare and a lot of that came down to how are the different ways

we're personalizing our approach to these things. I think people are really, really interested in that. Like, personalizing what, like, nutrition, supplements, all of it. So like, in that episode, they talk about all these different tests that you can get to figure out what you should be eating, how you should be moving, what are the things that you might struggle with in the future and how you can prevent those now. I mean, I found it really heartening. I was like, I'm afraid to do DNA testing because of Alzheimer's and finding out some bad news and they completely were like,

we have hope for so much of these things. If you arm yourself with the information, you can make such a big difference in your potential future outcomes and that made me feel significantly better. What did you have on talking about? It was Dr. Lee Hood and Dr. Hood and Dr. Price. They just wrote a really great book,

but they're the most decorated. They have so many published papers, one national science awards. They're just incredible scientists. Yeah, yeah, yeah. Top of their games, scientists. Do you have mostly doctors on, researchers? Or is that...

It's a mix. So we do a lot of doctors and researchers. We really try to be like, who is the best in the world right now at Cancer Research? Who is the best in the world right now at Microbiome Research? And we try to have them on and ask them all of our questions. And really, break it down into a way that's fun to listen to. I feel like a lot of the more sciencey podcasts, you kind of use them to drift off to. Yeah, yeah, yeah.

Just like, oh, and like this is really interesting, but it's so much information. And I don't think any part of our life should be above all sufferings. Yeah, above all sufferings. So I try to make it as fun as possible and as interesting as possible while getting as much science as possible.

So we do that. And then we also do people who share personal stories and they share how they're applying these habits to their life and how their lives are changing as a result of that. Yeah. No, I think it's great. And like I said, it's interesting because it just shows me

that there's so many amazing, brilliant people out there who have so much knowledge that we can just glean anything from them. Oh, for sure. You know, I think it's amazing. A crazy schedule can make it easy to fall back into your dinner time recipe rut. Keep meal time exciting with over 40 recipes to choose from every week. So there's always something delicious to discover with Hello Fresh. We all know

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What are some of the best tips that you've heard in your book that you put out there that can really help people level up on that area? So there's a few. one, any type of outside exposure is gonna increase your creativity. And I found this fascinating. If you look out a window at something green for under a minute, you're gonna increase your creativity.

There's literally studies that show this. So you don't need a lot of outside exposure. It's obviously better if you go for a walk outside, if you find a park, if you go for a hike, anything like that. But literally looking out your window at a tree for under a minute, for a walk outside, if you find a park, if you go for a hike, anything like that, but literally looking out your window at a tree for under a minute, for about 45 seconds, is gonna increase your creativity, which is wild to me. And it's just, I think that's really helpful

to remember in those moments where we're noodling away at our computer, often it's better to leave your computer and go for a walker on the block. And you think that's wasted time, but you're actually gonna be making more progress towards your goals in doing that, especially if you get really clear on the problem you're trying to solve or the hurdle

you're trying to overcome while you're on that walk, you're gonna come back with fresh ideas or you're gonna come back with fresh. And then the one you shared, I really, really like which is that if you do a high intensity workout, especially if you get the problem when you're like really clear in your head beforehand, you're accessing a different part of your brain

and you're kind of quieting that part of your brain that's pushing down your creativity, that's telling you like, self questioning, self doubt, all of those things are quieting all of that, letting the creativity come through. So doing a quick high intensity workout can be really helpful for creativity as well. One thing I wanted to, I have one more actually,

but before I even asked you this last one, of all the tips in your book, what are the ones that you've actually implemented into your life? What does your daily habits look like? So, I will say I do different things depending on my needs, and I think we should always be evaluating

our morning routines, our evening routines, the habits that were implemented throughout our day by being like, what are my goals right now? Like, what am I trying to accomplish? And if anything's in there and you don't have a wife for it, like, we get rid of that. We don't have time for that. We have a short-lived human experience

and every moment needs to count towards what we wanted to count towards. Even if that counting is just relaxing, you know what I mean? So I'm always changing my things. The ones that I'm really loving right now, I have my Cirque W walks, which is my daily, you roll out of bed, you look like garbage, it's a-okay, and you just get outside and walk around outside for about 10 minutes, and getting that circadian,

or getting that light in your eyes is gonna help set your circadian rhythm and Cerk walk for the entire day. Because almost every single cell in our body is on our biological clock. It functions based off of our circadian rhythm. That impacts not only like your energy and your sleep and the stuff you'd think about,

but it's also gonna impact your gut microbiome. Those little microbes are functioning on a clock. It's gonna impact your hormones. I think of it as a daily multivitamin that I take, just rolling out of bed, getting outside for about 10 minutes. So if you walk, if you do a cirque walk, you can turn a little cirque-fam. So that. If you walk, if you do a surf walk, you can join a little surf walk fam. So that's amazing.

But also if you just want to sit there, I've been doing something recently because I've been so busy with this press around the book. And I call it Cirque Work. And I just take my computer outside and answer emails outside in the morning. But it's just the idea is to get light in your eyes as close to when you wake up. And the sun comes up as possible. So if you wake up before the sun comes up, you wanna wait till the sun's up and then go outside

and we have a whole FAQs about that in the book. So I'm doing that one. I'm doing cold showers because again, that's a really easy one to implement. You can shower on warm and then end it on cold. And the recent trend cold exposure, I found really interesting that the water doesn't need to be as cold as we think often.

And you can still have some really, really beneficial effects. I think there was some effects that started like 57 degrees, which is like pool water, you know. So I found that. Really fast to seven. Yeah. And you also get some effects, like you get effects on your dopamine by going outside on a cold day, you know, the cold exposure has gradient levels to it, but you get some just by like,

if it's a winter day and you guys had you get some. So I found that heartening too. So I do that. I'm always thinking about how to add a vegetable to every single meal, which is one of my tips. That's one of the things that like all the doctors and experts agree on is diversity of vegetables and plant food in our diet. Regardless of what else you're eating, I think with diet, we're always like, what's that last 20%? It's like, let's agree on the 80%. Yeah, exactly. You're vegetables, and then after you have that done,

we'll talk about the little tiny tweaks around that. So I'm always looking for ways to add herbs to my food, add roast frozen veggies, things like that. And then the growing the good, I know I keep coming back to that, but it's one of my favorite ones, because right now I could be like, this is such a nice feeling being on this podcast, having this engaged conversation with you.

And without you even knowing, I can sit here and be like, I'm gonna really sit in how good this feels, I'm gonna amplify how good this feels, and I'm rewiring my neural pathways. Yeah, I like that one. We're canceling, he's an oldie but goodie. I even know who that guy is. He's gonna make that.

He's great. Him and Robert Waldinger, who runs the Harvard, he runs this Harvard study of adult development, which is the world's longest study on longevity and happiness, it's like over 80 years. And I find them both so interesting because they both practice Zen Buddhism and they both study happiness

and Dr. Rick Hansen studies it at Berkeley and Dr. Robert Waldinger studies it at Berkeley and Dr. Robert Wawdinger studies that at Harvard and they have very similar energy of just like really so excited to be alive the kindest energy and I just think it's interesting because their backgrounds are kind of like they're doing similar stuff. They're doing similar stuff. Like something's working here. So what was the one, did they give you a tip that was similar? Did they each tell you something that was similar? Or, I mean they we kind of focused on different stuff with Rick, we did like diving into the nitty-gritty of happiness.

And with Robert, we talked about the findings of this study and how we can increase our longevity and live our healthiest, happiest lives. But I just said, I was like, I kind of want to look into Zen Buddhism for one, you know? And that's actually true, right? For sure. I mean, they both have it in common. But then also they're both very, very, very focused

on community. And I think the community is a thing that we don't count as like a wellness habit, or like, oh, if I finish all my work, I can go out with my friends, but actually like going out with your friends is as important to your health as cold plunging and sunny and more important. It's more important. Yeah, 100% more. You're vegetables.

Like, it's like, the community is the thing that after all of the years of research, Dr. Robert Wawdinger found was the thing that makes us live longer at lowers our quarters all levels. It has this real biological, physiological impact. And we act like it's like a reward for work well done. Totally true.

People are trying to do all these crazy hacks and biohacking things, right? But at the end of the day, and there's a ton of research pointing to it, that socialization is probably the number one or two spots. I mean, for a number one, a quarter, to Dr. Robert Waldinger's research health. For a health wellness longevity, 100%.

I mean, people die of loneliness, and there's a reason for it. It's increasing your inflammation levels. Like it's having so much, so much, so much. These real impacts on your body. So if you do nothing else after listening to this podcast, I'd say like text a friend. Yeah, not text a friend. Call a friend.

Call a friend. Well, like see a friend. Forget about texting and calling. People need to see each other face to face. I agree with that. I think little steps, though though is my whole thing. So like, I'm worried if we ask people to make in-person plans, they won't do it, and then you get none of the benefits.

So I'd say, do any step towards building the community that you can, but in-person interactions can't be beat. No, I mean, I agree with what the baby steps, but at the same time, sometimes you gotta like, you gotta just take that plunge. For sure. I've been doing where sometimes when I pick up my phone and I'm scrolling on social and it just like doesn't feel good, I'm like, could you be texting or calling a friend instead?

And just in those moments, using that as a reminder that instead of going for this like fake social community, I could go for real community. 100% and it's basically that fake social community has replaced real community Which is so crazy people are more are more interested or I guess concerned about getting a like from a friend that they don't know It makes me so sad and crazy. It's so upsetting to me yet like I'm a victim of it and not in that part But I'm a victim of being stuck on social media But it's designed that way and I think we all need to be gentle with ourselves. I have a tip in the book by breaking up with your phone

and understanding your dopamine levels and all these things and pragmatic ways to do it. But I do think we all need to be so much more gentle with ourselves because these things are engineered to hijack our brains and to be addictive. So it's not like something wrong with us. It's like this is how it was designed to work. Because if it's happened to everybody,

it's not just you or me. It's not us. No, exactly. But we can do things to address it. I think bringing the awareness around though, like we're just the victims of this problem. We're not the problem. Absolutely.

But we can have the tools. Absolutely. Well, thank you for being on this podcast. Oh my gosh. This is a pleasure. Thank you so much for having me. No, the book is called A Hundred Way to Change Your Life. It was obviously something I enjoyed a lot.

And it's been a great meeting you, person. Thank you so much. No, thank you. Thank you. Where do people find more about you and your podcasts and all that other stuff? Yes, I'm Liz Moody on TikTok and Instagram. I share a ton of tips and tricks and habits that you can do every single day there. And then I'm the LizMitty podcast.

And we've talked about a lot of our episodes, how to get out of a slump. We have the one about focus with Don DePonny, but really just start with any topic that interests you and go from there. Excellent. I mean, I'm gonna subscribe today. Thank you so much.

Thank you. Bye. This episode is brought to you by the YAP Media Podcast Network. I'm Halataha, CEO of the award-winning Digital Media Empire YAP Media, and host of YAP Young & Profiting Podcast, a number one entrepreneurship and self-improvement podcast where you can listen, learn and profit. On Young & Profiting Podcast, I interview the brightest minds in the world and I turn their wisdom into actionable advice that you can use in your daily life. Each week, we dive into a new topic like the art of side hustles, how to level up your influence and persuasion and goal setting. I interview A-List guests on Young & Profiting. I've got the best guests. Like the world's number one negotiation expert,

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