A Dose of Habit

After 50 episodes exploring actionable strategies on habits and preventive health, I have gone through them all again and compiled the 8 most powerful ideas that are fundamental across the board. This is a good one to kick off 2026 with especially if you are adopting a new lifestyle. Come check it out for all of the details!https://beacons.ai/taraskozub

In Part 2 of this series, we go deeper into why sleep loss drives increased calorie intake. Beyond brain pathways, we break down the role of appetite-regulating hormones, what the research says, and my practical takeaways. I’ll also share my personal interpretation of the science and give you actionable strategies and pearls of wisdom that you can apply today.https://beacons.ai/taraskozub

In this episode, we explore the relationship between sleep, body weight, and the foods we eat. Before diving into the science, I will go over the fundamentals of how weight loss and weight gain actually work in our bodies. Then, we unpack what clinical trials reveal about the effects of sleep restriction and sleep deprivation on appetite and weight. This is Part 1 of the series. https://beacons.ai/taraskozub

In this episode, I dive into the world of sleep supplements. From melatonin to magnesium and beyond, we'll cover the most researched supplements and go into the what the scientific literature says.  they really help you sleep, or are they mostly hype? By the end of it, you’ll walk away with clear, actionable strategies to navigate the supplement aisle and figure out what’s worth trying. Come check it out for all of the details!https://beacons.ai/taraskozub

So you're not feeling as sharp as you thought you would early Monday morning. There’s a reason behind this! In this episode, I'll dive into some research on sleep restriction and recovery, and whether catching up on the weekend is enough to reverse the damage. Come check it out for all of the details!https://beacons.ai/taraskozub

If there was a legal, free, and incredibly powerful performance booster — would you take it? The answer is probably yes… and the good news is, you already have access to it. It’s called sleep. In this episode, I share how I started taking sleep seriously, break down two fascinating studies that highlight just how much poor sleep affects your performance (even when you don’t realize it), and wrap up with actionable strategies to get you started. Come check it out for all of the details!https://beacons.ai/taraskozub

In this episode, we dive into the hidden force quietly sabotaging your sleep. It’s not caffeine. It’s not stress. It’s the mindless habits that pull your attention away from rest and recovery - Distractions! I’ll walk you through a simple action-and-habit framework that highlights why this culprit is so dangerous. Then, we’ll break down practical strategies to eliminate them. Come check out the episode for all of the details!https://beacons.ai/taraskozub

In Part 2 of my review of "Why We Sleep" by Matthew Walker, I dive into the critiques, limitations, and whether I’d actually recommend the book. While it’s packed with insight and backed by science, there are a few things worth questioning. Come check out the episode for the full breakdown!https://beacons.ai/taraskozub

Sleep isn't just a pillar of health, it is the FOUNDATION. In this first half of my review of Why We Sleep by Dr. Matthew Walker, I dive into what this book gets absolutely right, the hidden links between sleep and chronic disease, and why sleep loss is more dangerous than we think. https://beacons.ai/taraskozub

Can money actually buy happiness or is this simply another myth? In this episode, I dive into insights from Positive Psychology and the work of Dr. Sonja Lyubomirsky, how money plays into this, and what my experiences have been with applying this to my own habits for happiness. Come check it out for all of the details!https://beacons.ai/taraskozub

What does it really take to feel consistently happier and not just in the big moments?In this episode, I share the habits I’ve found most impactful for building a lasting sense of happiness. We’ll talk about why solving real problems matters more than chasing constant positivity, how lowering expectations can be surprisingly freeing, and the powerful role of simple, consistent health habits like quality sleep and regular movement.Come check it out for all of the details!https://beacons.ai/taraskozub

In this follow-up episode to the "Triad of Success" (Episode #26 about beliefs, ideas, consistent action), we zoom in on what really powers that last part - the consistent action. With some principles from CBT, I break down the sequence of steps that must take place for action to occur and how this can effortlessly turn into habits. Come check it out for all of the details!https://beacons.ai/taraskozub

In this episode, I’m sharing three of the biggest lessons I’ve learned from working in oncology, lessons that extend beyond medicine. I will talk about how the beginning is always the hardest part - whether it’s a cancer diagnosis or starting something new, it’s the uncertainty that makes it tough. Second: quality of life matters a lot more than quantity of life. Third: delivering bad news makes you a more honest and respected individual. Come check it out for all of the details!https://beacons.ai/taraskozub

After two years in practice as a PA, there are two lessons that have really stuck with me. In this episode, I will talk about the flexibilities of the profession, along with my perspectives around being trained as a generalist in today’s healthcare system. Whether you’re a current PA, student, or just curious about the profession, this one's for you!https://beacons.ai/taraskozub

We’ve all heard the usual networking advice: “Stay in touch,” “Wait for the right opportunity,” “Be confident.” There are definitely more important aspects to focus on. In this episode, I'm breaking down 3 common networking misconceptions and my experiences with them.https://beacons.ai/taraskozub

Networking is one of the most talked-about career strategies...but are you actually doing it with intention? In this episode, I break down why simply clicking "connect" on someone's page is often not enough and then I go over a useful strategy that I learned at one of my first medical conferences that helped me network effectively. Come check it out for all of the details!https://beacons.ai/taraskozub

Going into medicine is a big step. No matter which route you take, the application process, training, and commitment are a lot. There are so many careers within medicine, and the PA vs. MD debate is a big one. As a Canadian-trained PA, I’ve been on the other side of that decision, weighing the pros and cons of each. In today's episode, I break down how to figure out which path is right for you and whether medicine is the right choice, what I've learned working with physicians at different stages of the training, and ultimately how I approached the PA vs MD decision. Come check it out for all of the details!https://beacons.ai/taraskozub

At one point, I was all in on medical school. I had the grades, the CV, and the confidence that my old ways of studying would get me through. Spoiler alert... I never even ended up writing the MCAT. In this episode, I break down the three biggest reasons I failed to get into med school and my takeaways that I hope will help you with your biggest endeavours. Come check it out for all of the details! https://beacons.ai/taraskozub

Most people are active as kids, but as we get older, EVERYTHING changes. Priorities shift, responsibilities pile up, and exercise often takes a backseat. In this episode, I take you through my personal journey with physical activity from playing multiple sports as a kid, to finding consistency in my fitness routine as an adult. At the end of the episode, I will share two simple strategies to make exercise a part of your life. Come check it out for all of the details!https://beacons.ai/taraskozub

In this episode, I dive into why waiting for the perfect moment is often a trap. I’ll share a few personal short stories, from sports to content creation, that highlight how taking action (even when things aren’t ideal) creates momentum and leads to FURTHER action. At the end I will go over the 2-minute rule to help you get started right now. Come check out the episode for all of the details!https://beacons.ai/taraskozub

I've learned a lot after posting daily on Instagram and LinkedIn and releasing over 30 podcast episodes. Today, I reflect on what went well, what didn’t, and the biggest takeaways. You'll hear everything about fear of judgment to managing expectations and staying consistent. I share the key lessons to help you jump start your new endeavours. Check out the episode for all of the details!https://beacons.ai/taraskozub

In this episode, I'm diving into the biggest myth in self-improvement. From get-rich-quick schemes to “miracle” weight loss pills to apps that promise to teach you instruments in weeks, we explore why most so-called life hacks don’t actually work. Instead, I’ll share the real key to mastery. Come check out the episode for all of the details!https://beacons.ai/taraskozub

Cognitive Behavioural Therapy didn’t just help me manage anxiety, it completely changed how I see the world! In this episode, I break down the key takeaways from my experience with CBT, how it rewired my thinking, and why its principles go far beyond just anxiety. Whether you struggle with overthinking, fear of failure, or avoidance, this episode will give you practical insights on how to shift your mindset and take action. Come check it out for all of the details!https://beacons.ai/taraskozub

Stress is something we all deal with! Unfortunately, most of the advice out there focuses on masking it instead of actually solving the problem. In this episode, I break down a simple way to reframe stress so you can stop avoiding it. Plus, I’ll share practical strategies that have helped me handle stress from my experiences with CBT. Come check it out for all of the details!https://beacons.ai/taraskozub

I never thought I’d dedicate an entire podcast to habits. In fact, I used to struggle with consistency in almost every area of my life. From failing to stick with practising piano as a kid, to relying on last minute study-sprints in school, I never saw myself as someone who could build strong, lasting habits. But somewhere along the way, that changed. This episode is all about my habits journey and the pivotal moments along the way. Come check it out for all of the details!https://beacons.ai/taraskozub

What does it really take to win? In this episode, I break down a simple framework - the Triad of Success. You’ll learn why beliefs shape your actions, how ideas fuel your direction, and why consistent action makes it all work together. Come check it out for all of the details!https://beacons.ai/taraskozub

Does age really determine what you can or can’t achieve? Or is it just a reason to put things off? This is Part 2 of the Procrastination series. In this episode, I uncover why excuses like age exist and how to overcome it. I also talk about one area of life that should be the main focus, if you don't know where to start. Come check it out for all of the details!https://beacons.ai/taraskozub

Why do we procrastinate? And more importantly, how do we stop? In this first episode of a two-part series, I break down the real reason behind procrastination (hint: it’s not laziness) and uncover the strategies to take action. You’ll also learn all about the surprising role that fear plays in all of this.Don’t miss Part 2, where I dive even deeper into this topic to eliminate procrastination for good!https://beacons.ai/taraskozub

We often hear that small things don't matter—but what if they’re actually the key to everything? In this episode, we dive into the power of tiny, consistent actions, and why they compound over time in ways you can’t even imagine. From habits to success, to personal growth, the little things you do every day are shaping your future. Come check out today's episode for all of the details!https://beacons.ai/taraskozub

I put 7 popular productivity techniques to the test over the last few years. Some worked, some didn’t. In this episode, I break down what actually helped me get more done and what wasn’t worth the hype. Stick around to the end to find out which one I think is the best! If you’re looking for the best way to stay productive, this one’s for you! https://beacons.ai/taraskozub

In this episode, I share why gaining knowledge from others is superior to other methods of learning. At the end, I will go over my 3-step approach to learning from those ahead of us. This includes how to find the right people, looking out for overlapping strategies, and lastly taking action. Whether you’re chasing fitness goals, or mastering a specific craft, this framework will help you advance further. Come check it out for all of the details!https://beacons.ai/taraskozub

Big changes start with small steps. In this episode, I dive into how micro habits have transformed my approach to everything I do. I’ll share how these small, consistent actions have made a lasting impact in my life and how they can do the same for you. Come check out the episode for all of the details!https://beacons.ai/taraskozub

In this episode, I’m sharing how I have refined the process to learn anything—from mastering different types of reading to improving memory with active recall and spaced repetition. I will also go into the benefits of using flashcards and how they’ve transformed the way I retain large amounts of information. Whether you’re a student, a lifelong learner, or just curious about leveling up your learning game, this episode is for you!https://beacons.ai/taraskozub

Habit stacking is a game-changer to apply and layer multiple daily, consistent actions. It is not without its challenges though. In this episode, I dive into what habit stacking really is and why it’s such a powerful tool. Then, I share some of my critiques and why habit stacking can feel ineffective. Finally, I’ll walk you through a simple, step-by-step framework to make habit stacking work for you, no matter your lifestyle. Give the episode a listen for all of the details!https://beacons.ai/taraskozub

Do you ever feel overwhelmed by the number of decisions you have to make on a regular basis? In this episode, I share how simplifying my daily decision making has made my habits and workflow easier and more sustainable. I will go over exactly how to cut down on decision fatigue with practical strategies at the end of the episode. Check it out for all of the details!https://beacons.ai/taraskozub

What if the key to unlocking your full potential lies in looking inward? In this episode, we'll explore the benefits of self-reflection and its essential role in working together with your habits. At the very end, I will give actionable strategies on how to reflect effectively. Come check out the episode for all of the details!https://beacons.ai/taraskozub

Fear of failure and fear of success might seem like opposites, but both can keep us stuck in one spot. At the end of the day, you’re not a statue fixed in place. You’re a tree, capable of endless growth. In this episode, we explore how these fears shape our actions and how to break free from them. Check out the episode for all the details!https://beacons.ai/taraskozub

Does having more options truly make us happier? In this episode, I will dive into the Paradox of Choice. Here's the twist...when combined with Abundance Mindset, the overwhelming nature of choice can transform into opportunity. We will uncover how to make the most of them to allow you to build habits that align with the direction you want to pursue in 2025 and beyond.https://beacons.ai/taraskozub

Struggling with bad habits? You're not alone. In this episode, I discuss what bad habits are, why they're so easy to do, and then I share a simple, 3-step approach to help you break free and take control of your daily routines. Learn how small, actionable changes can convert bad habits into good habits. Check out the episode for all of the details!https://beacons.ai/taraskozub

Have you ever felt stuck when trying to take on new habits or challenges, thinking that it will be impossible? In this episode, I will explore how your current circumstances shape your perspective and why doing more unlocks the potential to achieve even more. Check out the episode for all of the details!https://beacons.ai/taraskozub

Many of us already know what’s needed to build healthier habits, yet we often struggle to put that knowledge into ACTION. In this episode, I'll demonstrate that you already know which first steps to take, and then I'll break down 3 obstacles that prevent us from moving forward with actionable strategies. Check out the episode for all the details!https://beacons.ai/taraskozub

Waking up early is more than just a habit, it’s a lifestyle. In this episode, I dive into why early mornings are ideal to get stuff done. At the end, I will share some personal tips and strategies that made waking up early not just achievable but enjoyable. Check out the episode for all the details!https://beacons.ai/taraskozub

Excessive screen time is a modern problem, impacting all aspects of our lives. In this episode, I dive into the often-overlooked consequences of screen overuse and then share three simple changes I made and implemented to re-gain back my time so you can do the same.https://beacons.ai/taraskozub

Growth is not a straight path, and the progress we strive for often feels invisible in the beginning. In this episode, I explore the concept of 'invisible reps'—the small, consistent actions that lay the foundation for long-term success but don’t show results immediately. Embracing the nonlinear nature of growth is essential and trusting the process helps you stay consistent even when progress feels out of reach. Check out the episode for all the details!https://beacons.ai/taraskozub

Have you ever felt like you can’t trust yourself to follow through on your plans? In this episode, I uncover why we lose trust in ourselves, often without realizing it—through cognitive dissonance and the subtle ways we justify not following through. By embracing the creation of to-do lists, I share a step-by-step method to rebuilding that trust, creating consistency, and taking control of your actions.https://beacons.ai/taraskozub

When it comes to habits, simplicity isn’t just better—it’s essential. In this episode, we explore the principle of simplicity, drawing inspiration from John Gall’s insights, which reveal why complex systems often fail while simple ones endure. By the end of it, you’ll understand why keeping it simple is the ultimate strategy for building habits that last and how to effectively apply this in your life.https://beacons.ai/taraskozub

We often hear about the importance of setting goals, but what if there’s something even more powerful? In this episode, I share the transformative lesson I learned about focusing on progress instead of obsessing over end results. Come check out the episode for all the details!https://beacons.ai/taraskozub

Why does growth feel so uncomfortable? Because it’s supposed to. In this episode, we’re diving into the idea that discomfort isn’t a sign of failure—it’s proof you’re moving forward. Growth happens when we step outside our comfort zones and face challenges head-on. Come find out how I have navigated the challenges and what you can do in the "Prescription for Progress" to continue to move forward.https://beacons.ai/taraskozub

Life purpose can be overwhelming, like we need to piece together a complicated plan. But what if it doesn’t have to be? In this episode, I break down how going after your purpose is like focusing on a road trip and the "general direction" to take to bypass the inevitable obstacles that will come up along the way.https://beacons.ai/taraskozub

The best way to learn is by mastering the art of asking questions. It’s the skill that transforms information into understanding and helps unlock new perspectives. In medicine, I realized that asking questions from those ahead of me was essential to navigating complex problems, uncovering solutions, and truly understanding the "why" behind everything. In this episode, I’ll share how this habit has shaped the way I approach learning and how you can apply this in your day-to-day. https://beacons.ai/taraskozub