The Living Experiment

In the episode that marks the end of our decade-long podcast journey, we reflect on our experiences, the lessons we have learned, and the impact this podcast has had. After producing over 120 episodes and achieving more than 1.5 million downloads, we share our reasons for concluding the podcast, and express gratitude for the enriching conversations we have had with each other and our audience.

After years in the dark, psychedelics have come out of hiding. Thanks in part to Michael Pollan’s open experiments in the realm, microdosing is the new green juicing. And serious scientific research on psychedelic drugs — much of it begun decades ago — is demonstrating their therapeutic promise in treating depression, anxiety, PTSD, eating disorders, and more. So here, we share our thoughts on the psychedelic renaissance, along with our own experimental journeys into its fascinating midst.

Haven’t got the time — or the energy — to get in enough exercise? What if adding more simple movements to the daily tasks you’re already performing was enough? It is, according to biomechanist and Nutritious Movement founder Katy Bowman.

We’re back, live and in person! And this week we’re catching up, comparing notes, and sharing the discoveries we made over the last couple of years.

Ever felt so off-track you wanted to puke? Brian Johnson has. Dreaming up his own dream job as the CEO-Founder of Optimize and Heroic Public Benefit Corporation took a lot of gut checks — and more than a few stomach-turning moments of reckoning. So here, Pilar chats with Brian what it means to be a “living experimenter,” about the inner voices that help each of us find our own way, and about the exciting path Brian sees ahead as he embarks on the most ambitious project of his career — training heroes for a world that needs them more than ever.

We know moving is good for us. We just didn’t know it could be THIS good. Afro Flow Yoga is dance, yoga, music, meditation, and healing ritual all rolled into one beautiful experience. And if you haven’t tried it, it’s high time you did. Learn from Afro Flow Yoga’s co-founders, Leslie Salmon Jones and Jeff W. Jones what makes this transformational body-mind practice so exceptional.

Is any of us ever really alone in the kitchen? Not if we’re lucky, says James Beard Award-winning journalist Dorothy Kalins. The voices of cooks past and present are always rustling in our ears and guiding our hands. In this special guest episode, Kalins (author of “Kitchen Whisperers: Cooking with the Wisdom of Our Friends”) talks with Pilar about the rich stores of culinary knowledge that are passed to and through us, and how accessing them with intention can enrich our lives.

In a world where most of us feel stressed, rushed, and overly busy most of the time, the art of making time is an invaluable one. Here, Pilar talks with New York Times best-selling author John Zeratsky about his approach to that art, and about his book on that topic.

We live in a culture obsessed with youth, so it’s no wonder that many of us approach midlife with angst, anxiety, even dread. Happily, there’s another way. Here we discuss our own enthusiastic embrace of midlife, and consider the fact that for many, the second half of life proves more rewarding than the first.

When life gets weird, the weird get going. We also get creative. Here, Pilar offers an update on new episodes, the retreat that isn’t happening anytime soon, and her Healthy Deviant U experience (which IS happening — now!). Plus a drinkable experiment.

Our world is weird right now. Tensions are high. With so much happening, and so much at stake, how can you navigate forward with any sense of center? Here, we share our own imperfect strategies, while encouraging you to find your own.

More than half of US adults have been diagnosed with at least one chronic disease. But it doesn’t have to be that way. Here, we talk with integrative physician Frank Lipman, MD about the turnarounds that are possible when we look beyond “disease management” to whole-person health creation.

Pilar talks with functional medicine pioneer Dr. Jeffrey Bland about his vision for systems-based, personalized lifestyle medicine, why the conventional model of disease diagnosis and treatment is no longer working for us, and about our societal awakening to the interconnectedness of the systems on which our health and wellbeing rely.

In a mechanistic, always-on world, seasonal living is all about mixing things up in the healthier, more oscillating rhythms dictated by nature. Here, we talk about Dallas’s exciting new book on the topic, and the counsel it offers health-seekers of all stripes.

We’ve been taught to think of chronic diseases as ailments that just get worse over time. In many cases, conventional medicine has little to offer but symptom suppression. But in recent years, we’ve seen exciting developments in addressing the root causes of chronic illnesses, and in the power we have to reverse them — often by taking health-creation into our own hands.

From Fitbits and Apple Watches to blood glucose monitors and Oura Rings, biometric devices are becoming increasingly popular and pervasive. But how much do they really help, and when can they do more harm than good? We take a look at the value of knowing what your body is doing at any given time, and how you can accomplish that without any electronics at all.

Pilar talks with integrative psychiatrist and trauma-healing expert Dr. James Gordon about the strategies he’s seen work in war-torn countries, in violence-ravaged homes, and in addressing the more common sorts of traumatic experiences virtually all of us encounter in our daily lives.

Both our desire for romantic love and our struggles to navigate it are some of the biggest opportunities we have for growth — and for stress. Here we talk about some ways of loving that work, and some less loving ways of relating that don’t.

Trauma is currently a hot topic of study and discussion. But for far too long, we’ve ignored it at our peril. Here, with guidance from clinical therapist and author Resmaa Menakem, we explore both the broader landscapes of trauma and how racialized trauma is situated within it. We look at the ways we are all suffering from its ugly legacy and the roles we can play in helping to heal the traces it has left on our bodies, minds and society.

It’s been a long eleven months of toiling away on our respective books, but now, at last, we’ve come back to the studio. We have some deep updates for you (plus a few spontaneous tears) — and a fun 11th season on the way. Listen in to catch up on all that’s been going on, AND to find out what comes next.

We live in a “do more” culture — one that endlessly encourages us to take on new goals, to pile task upon task. But what happens when your to-do list starts to feel overwhelming? Or when you simply long for more space in your life? Here, after 100 episodes, Dallas and Pilar talk about their decision to take a break from recording in order to work on their new books — and why you might want to hit some pause buttons in your own life.

By popular demand: More insights and details on Pilar’s concept of Healthy Deviance and what it takes to be a healthy person in an unhealthy world. Here, Pilar and Dallas reflect on the way Healthy Deviance is entering the public consciousness and conversation, and why it matters. Pilar does a deep dive on what she sees as the essentials of Healthy Deviance, drawing on ideas from her forthcoming book. Are you a Healthy Deviant? It’s time to find out …

Does it ever seem like you and everyone you know is pretty much just getting by? Do you ever feel so stressed and busy or at your wits’ end that life seems less about living than surviving? Welcome to the realm of coping, and the survival skills of the new era. Here we talk about the strategies and tactics that give you a real advantage not just in enduring the status quo, but navigating toward a better way of life.

While the labels “introvert” and “extrovert” are often used to paint individuals with a too-broad brush, they do represent some important distinctions that deserve our awareness. Here, we take a look at the essential differences between extroverts and introverts, and why those differences matter. We also offer up some experiments to help you better understand both the introverts and extroverts in your own life.

You want to do something, accomplish something — and yet, some part of you isn’t getting it done. Now what? Enter the science (and cottage industry) of motivation. While researchers have taught us a lot about motivation in recent decades, too often we get stuck in deepening cycles of self-blame and helplessness. So here, we explore the essence of authentic motivation, and how to make it work for you.

Meditation is all the rage these days, and for good reason. It’s one of the single most powerful tools for upgrading your health and happiness. And yet, for many, meditation remains “one of those things I’ve been meaning to start doing,” rather than a right-now practice. So here, we unpack some of the best ways to start (and keep on) meditating — for the benefit of your body, your mind, your life.

Many people say they don’t like the idea of being “typed,” and as hardcore individualists, we certainly get that. On the other hand, we’ve both found this ancient personality-exploration system — The Enneagram — enormously helpful. So here, we share just a little of what makes it useful (and fascinating) in relationships, at work, and anywhere that humans show up and get complicated. Dig in, then discover YOUR type.

With a majority of Americans overweight, and an increasing number suffering ill health effects as a result, weight loss is a hot topic. But solid, reliable, scientifically accurate information about this subject is surprisingly hard to find. So here, we strive to set the record straight. We share what we know, and what we wish more people knew, about the keys to right-sizing your weight in ways that feel good to you.

Persistence is admirable. But you can only pursue so many goals for so long. So when is it wise to quit, and why? From jobs and relationships to projects and attachments, here we talk about both the pain and the relief of releasing commitments we once held dear. We share our own stories of giving up and letting go. And we unpack the doubt and stigma that so often accompany that decision.

Maybe you have kids; maybe you don’t. Maybe you plan to become a parent; maybe not. That decision is a highly personal one. But it’s also one of those choices that a lot of other people tend to have opinions about. So here, we unpack the reasons that an increasing number of people are choosing not to have children, and why judging any other person’s choice is probably not a great use of your energy, emotion, or time.

In a world obsessed with expert answers, it’s easy to overlook the power of questions. Here, we consider the value of taking an inquiry-based approach to living. We explore some surprisingly simple question-based practices with the potential to change your daily experiences. And we offer you some experiments to help you begin asking more, and assuming less, in your own world.

With high-profile suicides in the news and suicide rates on the rise, we share our thoughts and feelings about the temptation many feel, at one time or another, to leave this life early. From the factors that can predispose someone to suicidal thoughts, to the pain, confusion, and doubt that can embroil those who want to help them, we shine some hopeful light on this dark but important topic.

In an era where many health-seekers are restricting their food choices to eliminate problematic foods, adhere to particular standards, or achieve personal goals, we’ve seen the emergence of a new eating-disorder diagnosis: orthorexia — a condition characterized by food choices so limited that it results in serious health problems. Here we explore the challenge of orthorexia, and what we see as the solution.

The most maligned of macronutrients, fats have gotten a bad rap for driving weight gain, heart disease and more. But a lot of the conventional dietary dogma about fats has been proven wrong. Here we talk about how eating ample fats can support healthy metabolism, heart health, microbiome, mental function and more. We also point out the over-processed industrial fats you’d be wise to avoid.

Some people swear by their daily supplements — for energy, vitality, immunity, mood, and more. Others insist that all vitamins do is give you “expensive pee.” So what’s the reality? Here, we break down the most essential bits of wisdom we’ve picked up over the course of decades as health-industry insiders, from what supplements you might want to take, to what you’d be wise to avoid, and why.

Do you ever feel worried that people will find out you’re not nearly as smart, competent, and qualified as they think you are? You could be suffering from what’s known as Imposter Syndrome. It affects most of us at one time or another, and if you don’t know how to deal with it, it can really mess with your head — and your life. Here’s how to see it for what it is, and not let it hold you back.

We didn’t set out to have this conversation, but it’s clearly a conversation we both wanted to have. Talking through our respective world views, sharing and investigating what we believe, debating and reconsidering our own and others’ thoughts — this is the fodder for greater meaning and understanding. And it’s something we don’t do enough. Listen in, and then reflect on how YOU see the world.

We got such a huge response from our original Conscious Language episode, we invited Pilar’s friend and teacher Cat Thompson to come talk about the subject in more depth. Here, Cat shares expert insights about how and why our language choices have such a huge impact on our outlook and our actions, and how being more intentional in your language can change your life for the better.

The desire for sensual contact is normal, healthy — and for many, fraught with anxiety. Between worrying about whether our sex drive is good enough and wondering how to meet the desires we feel, libido can be the source of stress, as well as the source of pleasure and satisfaction. Here’s what we’re thinking about libido these days, and why we hope you’ll give it some thought, too.

In a world plagued by chronic disease and distress, Functional Medicine is a science whose time has come. Here’s what makes this systems-based approach so different, and why it holds promise for so many.

The second part in a two-part series, this conversation between Pilar and bestselling author and teacher Geneen Roth explores even more probing life questions and conundrums, from moving beyond scarcity and low self-esteem to rethinking aging and beauty. Chock-a-block with strategies for dealing with anxiety, loss, insomnia, and self-doubt, this is a talk that many listeners have pronounced life-changing.

Let’s face it: Life gets messy sometimes. But most of us don’t like to reveal our personal messes, and as a result, we don’t often hear the truth about them from others. In this special guest episode with bestselling author and teacher Geneen Roth (Part 1 of 2), she shares wisdom from her new book, This Messy Magnificent Life — on the problems and obsessions that pain us, and the strategies that can set us free.

A good apology can heal old wounds, strengthen connections, and pave the way for deeper understanding. But good apologies are an art form — one that few of us feel particularly skilled at. So here, we talk about the features of good and not-so-good apologies, when apologies are called for, and how they can be best delivered in the service of both the apologizer and the recipient.

There was a time, before social media, where “friends” were people you knew well and spent serious time with. They were people you laughed and cried with, and relied on for everything from an honest opinion to a ride to the hospital. We still all need friends like that, and we still want to BE friends like that, yet a lot of us are having trouble pulling it off. Here’s how we can get back to being the kinds of real-life friends we all want and need, and why it matters so much that we do.

In an era where we’re accustomed to scanning a thousand little mind-numbing snippets a day, a lot of us are missing out on deeper and more intentional reading experiences. Here, we talk about the special role that reading can play in creating a satisfying life. We explore the differences between paper books vs. e-books. We share our own love of reading, and we suggest some ways to make your reading experiences serve you better.

As much as we might not like to think or talk about it, the fact is, we’re all going to die. And keeping that fact in mind can actually be a huge help in helping us design and enjoy the life we have yet to live. So here, we explore what it means to be mortal, how to navigate important decisions and conversations about death, and how to plan for our end-of-life experiences in ways that bring more peace of mind to our present moment.

We live in an increasingly noisy world, one where finding peace and quiet is increasingly difficult. Some of that noise is the kind we choose as the soundtrack of our lives. Some is the stuff we can’t seem to avoid. And some is the so-called white noise we no longer even notice. All of it can enhance or degrade our lives in ways we might not stop to consider. Is it time to reassess the noise level in YOUR life?

In an era where face-to-face interaction is limited, and where swiping and clicking abound, are we losing the skills and instincts required real-life flirting, mingling, and romantic relating? Here, we talk about dating’s current constraints and commoditizing conventions, and how we can begin to turn things around. From knowing what you want, to allowing for delightful surprises, we make a case for moving beyond algorithms and apps and toward your heart’s desire.

Anxiety affects tens of millions of people, leaving them rattled by intrusive thoughts and worries — sometimes to a disabling degree. Anxiety has now surpassed depression as America’s number one mental health disorder. Here, we talk about why that is, and what you can do about it, from simple self-calming techniques to fundamental lifestyle and perspective shifts.

When was the last time you took a real vacation? Is vacation even part of your vocabulary? Here, we explore the sorry state of vacation in U.S. society, and the impacts our persistent lack of away-time is having on our health, happiness, and professional effectiveness. Listen, and get inspired to make your next vacation a more gratifying, rewarding, delightful departure from the daily grind.

You have opinions. We all do. But when those opinions become negative judgments, they can create toxic conflicts in your relationships, and all kinds of distress in your life. Habitually inhabiting a judging frame of mind can also inflame your body and blunt your mind. Here are some ways of softening your inner judger, and expanding both your heart and mind in the process.

Ever feel compelled to act in a way that goes against your higher goals? Tired of cleaning up the messes that result from your own impulsivity? Welcome to the club. Here, we unpack the reasons that our reactionary, impulse-driven minds sometimes get the better of us — and what we can do to build our self-regulating skills.

Are you pursuing a purpose-centered life? Having a really good time? Doing both? Neither? Here, we explore the apparent tensions that exist between our pursuits of purpose and pleasure, and the ways they can live in harmony. We offer insights on how both purpose and pleasure shape our life experience, and we suggest creative ways of discovering the balance that works best for you.

Feeling a call to declutter your space, but not sure how to go about it? In this special guest episode (a follow up to our “Clutter” installment), Pilar chats with her sister Andrea, a professional Feng Shui and decluttering expert, about the techniques and strategies she uses to help her clients create order, sanity, and beauty where chaos once reigned. This is one set of tricks you absolutely CAN try at home.

The way we use language daily — whether we’re talking with others or to ourselves — both reflects and helps create our reality. With or without our awareness, our words program and broadcast our beliefs. They form declarations and commitments. They support or betray our intentions. Here’s what you need to know about using language more consciously, and in the service of your highest goals.

The question of whether or not to consume meat is one of the most controversial choices facing thoughtful eaters today. Having considered a variety of nutritional, environmental, ethical, and aesthetic arguments, we’ve both come down on the side of selectively eating meat. Here, we share why, and we touch on some of the factors we think deserve more nuanced consideration.

Feeling oppressed by too much stuff? Overwhelmed by undealt-with messes? Ashamed of the detritus that is building up around the edges of your life? Most of us are. So, from Feng Shui wisdom to right-now interventions, here’s our best advice on how to get an inspired leg up on the clutter that’s been dragging you down.

Sexual harassment may be having a high-profile “moment” in our culture, but make no mistake: It’s been around for a very long time. Here, we explore its impacts and implications. We acknowledge our complicity in allowing it to occur in our midst. We shine light on the underbelly of this all-too-common dynamic in hopes that, working together, we can all help hasten its end.

The holidays can bring so much loveliness. They can also bring social pressure, overwhelm, consumerism, and guilt. Here, we share our best advice on coming through this season with your sanity and sense of inner peace intact.

As you get healthier, it’s natural to want the people around you to be healthier, too. Unfortunately, trying to force change on another person is nearly always a recipe for disaster. Even “helpful suggestions” have a way of backfiring, and what you intend as support may come across as unwelcome pressure. So how can you approach this conundrum? Here, we offer up some expert advice and our real-life experience.

Gobbling your food? Stress nibbling? Eating at your desk or in front of your smartphone, computer, or TV? These are great examples of UN-conscious eating. But conscious eating … hmmm, how do you do that? Here, we explore the art of more fully enjoying your eating experiences, digesting and metabolizing better, and relating to your food in healthier, happier, radically more rewarding ways.

Ever feel insecure about your “not-good-enough” body? Join the club. Research suggests we’ve got some big, fat body-image problems. And no wonder: Thanks to the endless onslaught of hyper-perfected images we see in the media and our social feeds, we’re nudged toward self-loathing on a daily basis. Here, we examine the scope and nature of the problem, and we challenge some of the assumptions behind it.

What happens when special interests create the illusion of “grass-roots movements” in order to manipulate the hearts, minds, wallets, and voting behaviors of real people? Astroturfing. Employing fake social profiles, mass-produced “bots,” and paid trolls, these veiled, organized attacks are put to work on all kinds of issues that impact your health, safety, and autonomy. Here’s what you need to know.

We are a nation of TV addicts. Screen-based entertainments absorb an extraordinary percentage of our waking hours, cut into our rest and recovery time, and can negatively influence our attitudes and perceptions even when we’re not watching. Here we explore the real costs of excessive television use on our bodies, minds, relationships, and more. We also consider some more rewarding alternatives.

Even the most health-motivated parents encounter an endless array of challenges in feeding their children well on a regular basis. From industry-influenced dietary guidelines and aggressive junk-food marketing to crappy “kids’ menus” and the sad reality of school lunches, there’s no shortage of nutritional troubles out there. Here’s our advice on overcoming what you can, and giving your kids a head start on a healthy life.

Autumn is a favorite season among many, and for good reason: It’s when nature starts nudging us to slow down, chill out, let go of extraneous things, and gather our dear ones near for the winter ahead. Here we talk about autumn’s many gifts and influences, and we share some of our favorite ways of getting our bodies, hearts, and minds into agreement with the season.

There’s a reason they say that “breaking up is hard to do.” The mere prospect of ending a romantic relationship fills most of us with dread, doubt, and heartache. Here, we share insights to help you approach future separation decisions with clearer vision and greater compassion, plus perspectives to help you learn from past mistakes.

Learning to ask for what we really want and need may be one of life’s most underrated skills. Here, we talk about the art and importance of making authentic requests, and the role that skill can play in helping us create more compassionate, courageous relationships.

Ever have a “gut feeling” or intuitive sense about a situation or decision your logical brain couldn’t quite explain? Here, we explore the signals we get from our unconscious mind — and our intestinal tract — and the powerful part they can play in directing us toward our own best choices.

Wanting more ease in your relationship, or just feeling like there’s more conflict and fewer good feelings than you’d like? Consider the “Winning Cycles” approach, presented here by two Lafayette Morehouse teachers. They explain why there are always “two ways to win, and one way to lose” — and how you can both start winning more often.

Seeing a therapist is nothing to be ashamed about. In fact, it might just be one of the best life moves you can make, particularly if you want to move beyond old patterns and unconscious beliefs that are holding you back. Here’s what we learned about therapy by doing it ourselves, and how you might be able to benefit from it, too.

Summer is a glorious season – and also a surprisingly demanding one. Here, we talk about the characteristics that render summer so intense, and how to make the most of its go-go energy. With seasonal advice on eating, moving, sleeping, and managing your emotions, we help you design a summer experience that feels healthy, happy, and all-around satisfying.

Science suggests that forgiving past hurts, grudges and grievances is in the best interest of our own health and happiness. But how does one go about forgiving with grace, particularly when the pain is still present? Here we explore the art and science of forgiveness, sharing some of our own hurt-healing stories in the process.

The products we put on our skin, hair and nails wind up in our blood, tissues, and organs. So they have to be safe. Unfortunately, a lot of them aren’t. Here’s what you need to know about choosing safer skincare, haircare and cosmetic products, and why it’s worth the effort.

What does it mean to age gracefully, and how can one hope to do that in a youth-obsessed world where anti-aging is all the rage? We think it starts with reframing what aging is all about, and reclaiming what’s in it for you.

Are you chasing success at the expense of satisfaction? Wondering whether you ought to be working harder than you are? Here’s our take on balancing ambition and wellbeing while giving big dreams and simple pleasures their due.

Research shows that your daily commute can have a huge impact on your health and happiness. So here, we share our strategies for redesigning your commute experience, and for consciously reclaiming this valuable transition time in ways that make your life better.

This week we reflect on what we’ve learned during our first year of podcasting (warts and all). We also look forward at what we see coming next, and call for the creation of more meaningful conversations as a means for self-discovery, pleasure and connection.

We long for deeper and more authentic connections, particularly with our romantic partners. So what keeps us from creating them? Here, three Morehouse teachers share expert insights, and shed light on how we can both respect and challenge our own fear-based barriers.

What do we find attractive in others, and why? How can we become more attractive, and why does it matter so much to us that we do? Here we explore the biological and psychological underpinnings of attractiveness, challenging some key assumptions along the way. Because it turns out that attraction is rooted in far more than mere physical appearance.

If there’s one thing you’re not supposed to do in our culture, it’s nothing. Idleness is frowned upon, mistrusted, judged as wasteful and self-indulgent. Yet science shows that it’s essential to our health, happiness, and productivity. Here’s how to reclaim idleness — and reframe it in ways that let you better leverage its considerable (and pleasurable) benefits.

Is it true that nobody’s perfect — or is it possible that you are (in your own way) perfect already? We explore our complex relationship to the concept of “perfect,” and the strategies that can empower us to embrace high standards without succumbing to self-destructive, perfectionistic tendencies.

By now you’ve probably heard that sleep matters. But do you know how get the quality and quantity of sleep your body needs? Here we talk about the art and science of sleep, explaining how you can leverage a good night’s rest to repair damage, combat inflammation, balance hormones, regulate mood, support good mental function, and more.

You think you know what “win-win” means? Think again. In this special guest episode, Pilar talks with two Lafayette Morehouse teachers (one of whom is the daughter of the man who originally coined the term) about the true meaning of the phrase, and the extraordinary relational standard it was meant to convey. If you want to aim higher in your relationships and achieve more rewarding results in your life, this version of win-win is the one to shoot for.

Among the most heavily consumed dietary supplements, energy drinks are wildly popular. But do they work as advertised? If so, at what cost to our health? And why do we rely on them so heavily? We explore where real energy comes from, the mechanisms by which energy drinks may give us a real or perceived boost, and why that boost may come with some serious strings attached.

Science has shown that generous acts are good for both the giver and the give-ee. So here we explore the science, art, and real-life dynamics of generosity. Drawing on expert insights and our own experience, we talk about the nature and nuances of sharing — not just our material goods and time, but our energy, attention, and compassion. We also consider the importance of giving in balance with your current means and authentic desire.

It’s spring! Yay! That means fresh energy, fresh food, and fresh motivation to embrace goal-oriented action and outward exploration. Here we talk about the best ways to adjust your eating, movement, sleep and social patterns to make the most of the season. And for those who are still feeling depleted from winter, we offer some helpful post-hibernation suggestions, too.

We are sensual creatures who experience our world in large part through sensory experiences and urges. Yet we live in a world where sensuality is alternately prohibited and commoditized, subverted and obsessed about. Is it any wonder most of us are confused about how to get our sensual needs met in healthy ways? Here, we address those challenges, and some of their potential solutions.

Pleasure sounds appealing. And it’s good for you. So why on earth would anyone resist it? Crazy as it sounds, we do it all the time. To find out why, Pilar talks to three experts — teachers from Lafayette Morehouse — about how we can move beyond our negative social conditioning to embrace pleasure with more confidence and ease.

Ah, the power of “no” — that tiny two-letter word that can set you free, or set you up for a guilt trip that never ends. Here, we offer counsel on saying no with confidence, so you can say “yes!” when it matters most.

Today’s hyperbolic, 24-hour news cycle can be crazy-making — and misleading. We share our counsel for creating an oasis of well-informed sanity in the midst of media madness.

How much are you willing to risk revealing about yourself? How deeply are you willing to connect with others? With vulnerability, risk often equals reward. We explore the potential of moving beyond a state of armored self-protection to forge deeper, more satisfying connections with others, with ourselves, and with the experience of being alive.

What does it mean to be a healthy person in an unhealthy culture? What happens when we choose to reject the norms of a society that’s making us sick and unhappy a lot of the time? Journey with us into The Way of the Healthy Deviant.

Fasting has gained huge popularity in the past few years, both for weight regulation and health improvement. Here, we share our view on fasting’s pros and cons, plus smart ways to go about it, if you choose. Pilar also shares her first-hand account of a seven-day (!) water fast.

We all eat. But how well nourished are we? Here’s what you need to know (and do) to optimally feed your body and brain, avoid unwanted weight gain (or loss), ward off cravings and hunger, and sidestep the chronic conditions that plague many well-intended “healthy” eaters.

From the moment of our conception, expectations of masculinity and femininity shape every aspect of our lives. But we rarely talk about how they impact us right here and now. This week, we explore gender-related social prescriptions, and their influence on our daily experience and self-perception.

Busy, busy, busy. We’re all tired of hearing the word, and tired of living that feeling. So here, we challenge the underlying beliefs, values and assumptions that keep us running, and we explore strategies for unburdening ourselves from the oppressive sense that we should always be doing more.

The start of a new year is a great time to re-evaluate and adjust your commitments. So this week, we pull back the curtain on how we are doing that with one project in particular: the podcast itself.

The New Year reliably brings a barrage of breathless New Year, New You! promises. Beyond all the hype, though, it can still be a valuable catalyst for reflection and conscious change. Learn to leverage the New Year as an opportunity to explore and adjust your choices in ways that work for you.

Confused by conflicting headlines? Unsure which advice to follow? Find out about the influences that are undermining what you read, see and hear, and how to navigate health media in a way that leaves you empowered, not overwhelmed.

Restaurant dining can present big challenges for health-motivated eaters. We offer tips for finding the best food options available and strategies for ordering healthy, satisfying meals from almost any menu.

Women’s voices often get drowned out by men’s, sometimes as the result of “mansplaining.” We talk about the strife and stress this causes us all, the implications for health and happiness, and what we can do about it.

Mmm, coffee. We adore the stuff. We also know it’s easy to overdo — and in excess, its risks outweigh its benefits. Discover the impacts coffee has on your body, and get tips for right-sizing its role in your life.

“Winter is coming … ” It may sound ominous, but in fact, winter is an essential season for recovery and replenishment. Discover important lifestyle shifts for a healthier body and mind, plus strategies for making the most of winter’s often-overlooked gifts.

“I’m ashamed of . . .” How would you fill in the blank? How does that shame manifest in your behavior and relationships? Discover the origins of shame, its many faces, and how to evolve toward courageous self-acceptance.

Is sitting really the new smoking? Is standing any better? Find out why getting off your butt may save (or at least extend) your life, why just swapping sitting for standing isn’t an ideal solution, and some simple ways to keep your body in motion at healthy intervals throughout the day.

We live in a culture that encourages us to consume far more than we create. That’s a dynamic that directly undermines both our health and happiness. Learn why, and how you can achieve a more empowering balance.

How often is healthy? What is it supposed to look like? What if things aren’t moving properly? When it comes to health, your poo matters! So find out how you can improve your elimination game.

Ever worry about not having enough — or not being enough? Find out how scarcity-related thoughts and beliefs can impact your mental, physical and emotional health, and how to evolve them in more abundant directions.

What’s the difference between Paleo and Primal eating approaches? And how much do they really matter? We explain their origins, similarities, and differences — plus practical steps for integrating them into the way you eat today.

Wrapping up our successful first season, we share what we see as the top 10 fundamentals of happy, healthy living, how they connect and why they matter. If you’re looking for a quick tour of what whole-person wellbeing looks and feels like, you’ve come to the right place.

Fitspo — short for fitness inspiration — is everywhere (especially on social media), and it may be doing us more harm than good. In this episode, we challenge the notion that comparing your body to others is likely to be a positive source of motivation. And we suggest ways of relating more consciously to the Fitspo memes and messages that show up in your own world.

We live in an addiction-creating culture. Beyond drugs and alcohol, many of us have unhealthy attachments to food, exercise, sex — even social media. In this episode, we explore the motivations, beliefs and desires behind addictive behaviors and suggest some strategies for evolving those habits that are causing us harm.

Too busy to take a breather? The science is clear: taking brief, periodic “ultradian rhythm” breaks improves not just your health and happiness, but also your productivity, creativity, energy and mood. We explain how to recognize your body’s “need a break” signals and build more health-supporting pauses into your day.

Travel can pose serious challenges for health-seeking people — from limited food options and excessive seat time to increased stress and disrupted sleep. We share some of our best tips for pre-trip preparation AND for rolling with whatever random conditions you’re faced with out on the road.

Winter, spring, summer, and fall — your body shifts gears with each season. Discover the simple lifestyle shifts that can help you stay in step with nature’s cyclical rhythms, rather than being driven by the madness of the modern-culture machine.

Mornings can be tough — rushed, stressful, groggy. And they set the tone for your days. So we offer up some smart strategies for reclaiming them. We explain why your first waking moments are so influential, and offer a fleet of suggestions to help you start each day on your own empowered terms.

Feeling a little lonely? Join the club. We talk about the discomfort and stigma of loneliness, and the negative impacts it has on our well-being. We explore why social isolation has become more common (even as we’ve gotten more “plugged in”), and how we can connect with each other in more meaningful ways.

What’s the difference between “Healthy” and “Hot”? We share what those descriptors mean to us, and how our definitions have evolved. We address the problem of hyper-perfected ideals in the media, the potential downsides of chasing aesthetics, plus experiments that can help you shift your own body-image ideals in a healthier, happier direction.

Can you live a healthy life in an unhealthy world? Yes, but right now, more than 97 percent of U.S. adults aren’t managing it. So if you’re one of the few brave souls intent on beating the statistics, that makes you a freak of sorts — in a good way. We explore what it means to live outside prevailing norms, and we share our own “freak” stories.