Thrivology Lab: The science, philosophy, and practice of thriving

Title: Dealing with the Winter Blues, Seasonal Affective Disorder (SAD)Date: 2/4/26Name of podcast: Thrivology Lab Episode title and number: #29 Dealing with the Winter Blues, Seasonal Affective Disorder (SAD) Brief summary of episode: In this episode we talk about the winter blues, or Seasonal Affective Disorder (SAD). We discuss how common it is, as well as how it differs by location and gender. We also review evidence-based treatments for SAD. Bullet points of key topics + chapter markers Topic #1 [0:00] Intro.Topic #2 [1:30] Seasonal Affective Disorder (SAD)Topic #3 [8:00] How common is SAD?Topic #4 [13:40] Evolutionary root of SAD?Topic #5 [22:00] Comorbidity of SAD with other mental health issuesTopic #6 [23:00] Circadian rhythm and SADTopic #7 [28:00] Bright Light TherapyTopic #8 [37:00] Exercise and SADTopic #9 [41:00] Reflection challenge References & Resources:- https://medicine.yale.edu/psychiatry/research/clinics-and-programs/winter-depression/- https://www.sciencedirect.com/science/article/abs/pii/S0003552120300832- https://www.sciencedirect.com/science/article/abs/pii/S0306987704004013?via%3Dihub YouTube: https://www.youtube.com/@ThrivologyLabWebsite: https://rss.com/podcasts/thrivologylabEmail us: [email protected]: https://www.facebook.com/profile.php?id=61563253955910&mibextid=LQQJ4dInstagram: https://www.instagram.com/thrivologylab?igsh=MXB0cmhkYWM4cXB2ZQ%3D%3D&utm_source=qr

Title: Is Mindful Democracy the Solution? An interview with Jeremy EngelsDate: 11/26/25Name of podcast: Thrivology Lab Episode title and number: #28 Is Mindful Democracy the Solution? An interview with Jeremy Engels Brief summary of episode: In this episode we talk with scholar Jeremy Engels about his forthcoming book, On Mindful Democracy: A Declaration of Interdependence to Mind a Fractured World. Could it be the solution to the democratic dysfunction we see around us? Tune in to find out! Bullet points of key topics + chapter markers Topic #1 [0:00] Intro.Topic #2 [2:30] What is Mindful Democracy?Topic #3 [8:00] What inspired you to write this book now?Topic #4 [10:00] The politics of resentment and blame Topic #5 [14:00] Make good use of your suffering, No mud No lotusTopic #6 [21:00] The only way out is in. How do we manage this difficult time?Topic #7 [27:00] Five agreements to ground us when talking about controversial issuesTopic #8 [34:00] Civic education: what is needed?Topic #9 [40:00] Friendship vs EnemyshipTopic #10 [48:00] Your connection with Thich Nhat Hanh and Plum Village? References & Resources:https://cas.la.psu.edu/people/jeremy-engels/https://www.penguinrandomhouse.com/books/804671/on-mindful-democracy-by-jeremy-engels/https://plumvillage.org/ YouTube: https://www.youtube.com/@ThrivologyLabWebsite: https://rss.com/podcasts/thrivologylabEmail us: [email protected]: https://www.facebook.com/profile.php?id=61563253955910&mibextid=LQQJ4dInstagram: https://www.instagram.com/thrivologylab?igsh=MXB0cmhkYWM4cXB2ZQ%3D%3D&utm_source=qr

Title: What is Tai Chi? Interview with Daniel ChadudDate: 11/12/25Name of podcast: Thrivology Lab Episode title and number: #27 What is Tai Chi? Interview with Daniel Chadud Brief summary of episode: In this episode we talk about Tai Chi (Taiji) and QiGong with Daniel Chadud, South America Regional Director for Yang’s Martial Arts Association. Daniel is a disciple of Dr. Yang, Jwing-Ming, one of the foremost international experts on Chinese Martial arts and Qigong. Tai Chi (Taiji) is a nature-based philosophy and movement practice. Bullet points of key topics + chapter markers Topic #1 [0:00] Intro.Topic #2 [4:00] What is Tai Chi (Taiji)? Tai Chi as nature-based philosophy.Topic #3 [15:00] What is Ying-Yang and what is the connection with Tai Chi?Topic #4 [20:00] Free from the matrix: Four stages to freedom Topic #5 [32:50] The archerTopic #6 [39:00] Listen and followTopic #7 [48:50] Learn to feel the yin, the yang, and the balance References & Resources:https://www.youtube.com/@NewendaoYMAAhttps://www.newendao.comhttps://ymaainternational.com YouTube: https://www.youtube.com/@ThrivologyLabWebsite: https://rss.com/podcasts/thrivologylabEmail us: [email protected]: https://www.facebook.com/profile.php?id=61563253955910&mibextid=LQQJ4dInstagram: https://www.instagram.com/thrivologylab?igsh=MXB0cmhkYWM4cXB2ZQ%3D%3D&utm_source=qr

Title: Chinese Qigong: Interview with Qigong Master David SilverDate: 10/15/25Name of podcast: Thrivology LabEpisode title and number: #26 Chinese Qigong: Interview with Qigong Master David SilverBrief summary of episode: In this episode we talk Chinese Qigong with Qigong Master David Silver. Qigong is a Chinese form of meditation that is also practiced as part of Tai Chi.Bullet points of key topics + chapter markersTopic #1 [0:00] Intro. And the Lou Reed StoryTopic #2 [11:55] What is QIgong?Topic #3 [17:00] Qigong’s relationship with Buddhist Mindfulness practices and scienceTopic #4 [25:00] Qigong vs Tai Chi (Taiji)Topic #5 [34:00] Meeting Dr. Yang, Jwing-MingTopic #6 [41:00] A step-by-step Qigong practice: Four Gates QigongTopic #7 [50:00] Learning to feel Chi and deepening your practiceReferences & Resources:https://ymaa.com/publishing/app/tai-chi-qigonghttps://ymaa.com/articles/history/history-qigonghttps://ymaa.com/publishing/book/tai-chi-qigong-hardcoverhttps://ymaa.com/articles/qigong-meditation/definition-qihttps://ymaa.com/publishing/book/qigong-meditation-embryonic-breathing-foundation-internal-elixir-cultivation-2nd-edhttps://www.holdenqigong.comYouTube: https://www.youtube.com/@ThrivologyLabWebsite: https://rss.com/podcasts/thrivologylabEmail us: [email protected]: https://www.facebook.com/profile.php?id=61563253955910&mibextid=LQQJ4dInstagram: https://www.instagram.com/thrivologylab?igsh=MXB0cmhkYWM4cXB2ZQ%3D%3D&utm_source=qr

Title: Finding Flow: The Psychology of Optimal ExperienceDate: 9/10/25Name of podcast: Thrivology Lab Episode title and number: #25 Finding Flow: The Psychology of Optimal Experience Brief summary of episode: In this episode we talk flow, the psychology state of optimal experience. What is it and how do you find it? Bullet points of key topics + chapter markers Topic #1 [0:00] Intro.Topic #2 [4:00] What is Flow?Topic #3 [14:00] Activities that promote flowTopic #4 [23:00] Benefits of the flow stateTopic #5 [27 :00] The flow cycle and the necessity of struggleTopic #6 [36:00] Why deliberate practice and skill development are needed for flow References & Resources:Maslow, Abraham. (1962). Lessons from the peak-experiences. Journal of Humanistic Psychology, 2(1), 9–18. https://doi.org/10.1177/002216786200200102Csikszentmihalyi, M. (1990). Flow: The Psychology of Optimal Experience. Harper & Row https://www.goodreads.com/book/show/66354.FlowKeller, J., & Landhäußer, A. (2012). The flow model revisited. In S. Engeser (Ed.), Advances in flow research (pp. 51–64). Springer Science + Business Media. https://doi.org/10.1007/978-1-4614-2359-1_3Kotler, S. (2021). The Art of Impossible: A Peak Performance Primer. New York: Harper Wavehttps://www.goodreads.com/book/show/50209348-the-art-of-impossible YouTube: https://www.youtube.com/@ThrivologyLabWebsite: https://rss.com/podcasts/thrivologylabEmail us: [email protected]: https://www.facebook.com/profile.php?id=61563253955910&mibextid=LQQJ4dInstagram: https://www.instagram.com/thrivologylab?igsh=MXB0cmhkYWM4cXB2ZQ%3D%3D&utm_source=qr

Title: Interview with Lars Juul, Author of Compassion in Action and Organizational HappinessDate: 7/16/25Name of podcast: Thrivology Lab Episode title and number: #24 Interview with Lars Juul, Author of Compassion in Action and Organizational Happiness Brief summary of episode: In this episode we talk with consultant, change-maker, and author Lars Juul about his new book, Compassion in Action. Bullet points of key topics + chapter markers Topic #1 [0:00] Intro.Topic #2 [4:30] The focus on compassion as part of the happiness sweet spot Topic #3 [12:00] Resistance to cultivating workplace happinessTopic #4 [21:00] Unlocking human potentialTopic #5 [26 :00] What is good leadership? Psychological safetyTopic #6 [36:00] Your work as an organizational consultant (e.g., Boston Scientific)Topic #7 [46:00] Who needs to lead organizational change?Topic #8 [53:00] What is compassion? How do you balance compassion with outcomes? References & Resources:https://www.goodreads.com/book/show/42961481-organizational-happinesshttps://www.goodreads.com/book/show/228229195-compassion-in-action---a-leadership-paradigm-that-cultivates-organizatio YouTube: https://www.youtube.com/@ThrivologyLabWebsite: https://rss.com/podcasts/thrivologylabEmail us: [email protected]: https://www.facebook.com/profile.php?id=61563253955910&mibextid=LQQJ4dInstagram: https://www.instagram.com/thrivologylab?igsh=MXB0cmhkYWM4cXB2ZQ%3D%3D&utm_source=qr

Title: Obesity and GLP-1 Weight Loss Drugs: Interview with Dr. Joshua GrossDate: 7/2/25Name of podcast: Thrivology LabEpisode title and number: #23 Obesity and GLP-1 Weight Loss Drugs: Interview with Dr. Joshua GrossBrief summary of episode: In this episode we explore obesity and GLP-a weight loss drugs with researcher and Penn State University Assistant Professor Dr. Joshua Gross.Bullet points of key topics + chapter markersTopic #1 [0:00] Intro.Topic #2 [7:30] The obesity pandemic and its causesTopic #3 [15:00] The evolutionary mismatch and the bliss pointTopic #4 [24:00] Why is there a market for these drugs? Why not “just diet?”Topic #5 [36 :00] How do GLP-1 drugs work? Dopamine in anticipation or reward and addiction.Topic #6 [52:30] Upsides and Downsides of GLP-1 drugsTopic #7 [1:09] What is next for weight loss drugs?References & Resources:https://hhd.psu.edu/contact/joshua-gross https://rss.com/podcasts/thrivologylab/1700676/https://rss.com/podcasts/thrivologylab/1687628/YouTube: https://www.youtube.com/@ThrivologyLabWebsite: https://rss.com/podcasts/thrivologylabEmail us: [email protected]: https://www.facebook.com/profile.php?id=61563253955910&mibextid=LQQJ4dInstagram: https://www.instagram.com/thrivologylab?igsh=MXB0cmhkYWM4cXB2ZQ%3D%3D&utm_source=qr

Title: Happiness Across the Lifespan: Is the Midlife Crisis Real?Date: 6/11/25Name of podcast: Thrivology LabEpisode title and number: #22 Happiness Across the Lifespan: Is the Midlife Crisis Real?Brief summary of episode: In this episode we discuss how happiness and wellbeing change over your life and examine the data supporting the midlife crisis.Bullet points of key topics + chapter markersTopic #1 [0:00] Intro. Is happiness U shaped?Topic #2 [11:145] The midlife crisis dataTopic #3 [17:30] The debate about the U shapeTopic #4 [24:30] Changes in happiness, depression, and despair in adolescents and emerging adults. Are smartphones causing less happiness?Topic #5 [33 :00] The midlife crisisTopic #6 [44:30] Happiness as you ageTopic #7 [47:00] JournalingReferences & Resources:https://pubmed.ncbi.nlm.nih.gov/32929308/https://doi.org/10.1017/nie.2022.1https://www.scientificamerican.com/article/young-adulthood-is-no-longer-one-of-lifes-happiest-times/https://doi.org/10.1080/17482631.2024.2408831https://doi.org/10.1037/amp0000591https://www.psychologytoday.com/us/blog/last-stop-on-the-struggle-bus/202405/these-are-the-stories-we-tell-ourselveshttps://www.goodreads.com/en/book/show/21448988-expressive-writingYouTube: https://www.youtube.com/@ThrivologyLabWebsite: https://rss.com/podcasts/thrivologylabEmail us: [email protected]: https://www.facebook.com/profile.php?id=61563253955910&mibextid=LQQJ4dInstagram: https://www.instagram.com/thrivologylab?igsh=MXB0cmhkYWM4cXB2ZQ%3D%3D&utm_source=qr

Title: Burnout and Workplace WellbeingDate: 4/16/25Name of podcast: Thrivology Lab Episode title and number: #21 Burnout and Workplace Wellbeing Brief summary of episode: In this episode we unpack the conditions and symptoms of burnout, as well as things you can do to reduce burnout and enhance workplace wellbeing. Bullet points of key topics + chapter markers Topic #1 [0:00] IntroTopic #2 [2:30] Where does the term burnout come from?Topic #3 [8:00] Individual vs institutional issue?Topic #4 [10:00] World Health Organization (WHO) definition. The work of Christina Maslach.Topic #5 [16:00] The organizational causes of burnout.Topic #6 [21:00] The organizational cost of employee burnout and the benefits of workplace wellbeingTopic #7 [25:00] Burnout in different fieldsTopic #8 [29:00] Reducing burnout at workTopic #9 [45:00] Coping with burnout at a personal level References & Resources:- https://doi.org/10.1037/h0086411- https://www.who.int/news/item/28-05-2019-burn-out-an-occupational-phenomenon-international-classification-of-diseases- https://www.hup.harvard.edu/books/9780674251014- https://www.gallup.com/workplace/508898/employee-burnout-causes-cures.aspx- https://doi.org/10.1016/j.tate.2020.103025- https://doi.org/10.1016/j.jpsychires.2019.12.015- https://doi.org/10.1016/j.paid.2022.111805 YouTube: https://www.youtube.com/@ThrivologyLabWebsite: https://rss.com/podcasts/thrivologylabEmail us: [email protected]: https://www.facebook.com/profile.php?id=61563253955910&mibextid=LQQJ4dInstagram: https://www.instagram.com/thrivologylab?igsh=MXB0cmhkYWM4cXB2ZQ%3D%3D&utm_source=qr

Title: Interview with Holly Rogers, Founder of the Mindfulness Institute for Emerging AdultsDate: 4/2/25Name of podcast: Thrivology LabEpisode title and number: #20 Interview with Holly Rogers, Founder of the Mindfulness Institute for Emerging AdultsBrief summary of episode: IIn this episode we interview Dr. Holly Rogers, meditation teacher and cofounder of the Mindfulness Institute for Emerging Adults.Bullet points of key topics + chapter markersTopic #1 [0:00] IntroTopic #2 [3:00] Mindfulness Institute for Emerging AdultsTopic #3 [10:00] Origin Story: Developing a mindfulness curriculum that worksTopic #4 [25:00] How students’ perceptions of time have changedTopic #5 [35:00] Money versus meaning in the search for happinessTopic #6 [40:00] Tolerating discomfortTopic #7 [45:00] Research on the benefits of mindfulnessTopic #7 [56:00] Your challengeReferences & Resources:- https://www.goodreads.com/book/show/33207961-the-mindful-twenty-something- https://mindfulnessinstituteforemergingadults.com- https://mindfulnessinstituteforemergingadults.com/student-resources/free-guided-meditations/- https://www.goodreads.com/book/show/64369.Mindfulness_in_Plain_EnglishYouTube: https://www.youtube.com/@ThrivologyLabWebsite: https://rss.com/podcasts/thrivologylabEmail us: [email protected]: https://www.facebook.com/profile.php?id=61563253955910&mibextid=LQQJ4dInstagram: https://www.instagram.com/thrivologylab?igsh=MXB0cmhkYWM4cXB2ZQ%3D%3D&utm_source=qr

Title: Understanding Your Body’s Stress ResponseDate: 3/19/25Name of podcast: Thrivology Lab Episode title and number: #19 Understanding Your Body’s Stress Response Brief summary of episode: In this episode we uncover the basic mechanisms of your body’s stress response. Understanding how and why you respond to stress is key to managing your stress. Bullet points of key topics + chapter markers Topic #1 [0:00] IntroTopic #2 [1:00] Stress as an evolved system for short-term threatsTopic #3 [10:00] Homeostasis and allostasisTopic #4 [12:00] Sympathetic vs parasympathetic systems and Heart Rate Variability (HRV)Topic #5 [15:00] Stress isn’t necessarily badTopic #6 [21:00] Stressors, real or imagined? Prediction, simulation, and stressTopic #7 [27:00] The impact of chronic stressTopic #7 [39:00] Your challenge References & Resources:- https://www.goodreads.com/book/show/327.Why_Zebras_Don_t_Get_Ulcers- https://academic.oup.com/scan/article/12/7/1179/3574673- https://books.google.com/books/about/Surfing_Uncertainty.html?id=Yoh2CgAAQBAJ- https://pubmed.ncbi.nlm.nih.gov/19488073/- https://www.tandfonline.com/doi/full/10.4155/fso.15.21- https://www.cdc.gov/heart-disease/data-research/facts-stats/index.html YouTube: https://www.youtube.com/@ThrivologyLabWebsite: https://rss.com/podcasts/thrivologylabEmail us: [email protected]: https://www.facebook.com/profile.php?id=61563253955910&mibextid=LQQJ4dInstagram: https://www.instagram.com/thrivologylab?igsh=MXB0cmhkYWM4cXB2ZQ%3D%3D&utm_source=qr

Title: Meditation: Interview with Dr. Susan PrillDate: 3/5/25Name of podcast: Thrivology Lab Episode title and number: #18 Meditation: Interview with Dr. Susan Prill Brief summary of episode: In this episode we interview Dr. Susan Prill, Professor of Prill at Juniata College about meditation, mindfulness, and yoga. Bullet points of key topics + chapter markers Topic #1 [0:00] IntroTopic #2 [1:00] Introduction to Dr. Susan PrillTopic #3 [3:00] Interview of Dr. Susan PrillTopic #6 [50:00] Your challenge References & Resources:- https://rss.com/podcasts/thrivologylab/1671115/- https://rss.com/podcasts/thrivologylab/1677942/- https://www.youtube.com/watch?v=_If4a-gHg_I- https://www.youtube.com/watch?v=DRObW9noiVk- https://www.youtube.com/watch?v=QHkXvPq2pQE- https://www.goodreads.com/book/show/95747.The_Miracle_of_Mindfulness- https://www.youtube.com/@yogawithadriene YouTube: https://www.youtube.com/@ThrivologyLabWebsite: https://rss.com/podcasts/thrivologylabEmail us: [email protected]: https://www.facebook.com/profile.php?id=61563253955910&mibextid=LQQJ4dInstagram: https://www.instagram.com/thrivologylab?igsh=MXB0cmhkYWM4cXB2ZQ%3D%3D&utm_source=qr

Title: The Science and Practice of RetreatsDate: 2/5/25Name of podcast: Thrivology Lab Episode title and number: #17 The Science and Practice of RetreatsBrief summary of episode: In this episode we continue our conversation about retreats, started in episode 16. We explain what makes something a retreat, share our own experiences attending and leading retreats, and review the research exploring the benefits of retreats.Bullet points of key topics + chapter markers Topic #1 [0:00] IntroTopic #2 [3:27] Typical characteristics of a retreatTopic #3 [8:50] Our experiences attending and leading retreatsTopic #4 [20:00] How is a retreat different than a vacation?Topic #5 [23:00] What does the science have to say about the impact of a retreat?Topic #6 [37:00] Your challengeReferences & Resources:- Ep16 Surf Synergy Retreat https://rss.com/podcasts/thrivologylab/1877464- https://doi.org/10.1089/acm.2016.0268- https://doi.org/10.1186/s12906-017-2078-4- https://doi.org/10.1080/17482631.2022.2025640- https://doi.org/10.1016/j.annals.2019.102761- https://experiencelife.lifetime.life/article/in-search-of-inspiration-2/YouTube: https://www.youtube.com/@ThrivologyLabWebsite: https://rss.com/podcasts/thrivologylabEmail us: [email protected]: https://www.facebook.com/profile.php?id=61563253955910&mibextid=LQQJ4dInstagram: https://www.instagram.com/thrivologylab?igsh=MXB0cmhkYWM4cXB2ZQ%3D%3D&utm_source=qr

Title: Pura Vida: Interview with Marcel Oliveira, SUP National Champion and cofounder of Surf Synergy retreat center in Jaco Costa RicaDate: 2/5/25Name of podcast: Thrivology Lab Episode title and number: #16 Pura Vida: Interview with Marcel Oliveira, SUP National Champion and cofounder of Surf Synergy retreat center in Jaco Costa Rica Brief summary of episode: In this episode we Marcel Oliveira, cofounder of Surf Synergy and 5 times national champion in SUP Surf and 5 times national champion in SUP Race. We cover his history with breathwork, freediving, the Surf Synergy retreat center, and the Pura Vida lifestyle. Bullet points of key topics + chapter markers Topic #1 [0:00] IntroTopic #2 [1:00] Introduction to Marcel OliveiraTopic #3 [8:00] Getting started in breathwork, freedivingTopic #4 [15:00] Surf Synergy, the best surf school on the planetTopic #5 [20:00] What is the purpose of a retreat?Topic #6 [26:00] What is Pura Vida? References & Resources:- https://www.surfsynergy.com/experience YouTube: https://www.youtube.com/@ThrivologyLabWebsite: https://rss.com/podcasts/thrivologylabEmail us: [email protected]: https://www.facebook.com/profile.php?id=61563253955910&mibextid=LQQJ4dInstagram: https://www.instagram.com/thrivologylab?igsh=MXB0cmhkYWM4cXB2ZQ%3D%3D&utm_source=qr

Title: The Eight Ways of Wellbeing Date: 1/22/25Name of podcast: Thrivology Lab Episode title and number: #15 The Eight Ways of Wellbeing Brief summary of episode: In this episode we discuss our overarching model of wellbeing. Bullet points of key topics + chapter markers Topic #1 [0:00] IntroTopic #2 [6:30] What is a model? What is a theory?Topic #3 [12:30] Thriving as an emergent propertyTopic #4 [15:30] The Eight Ways of WellbeingTopic #5 [19:30] 1 Act mindfully,Topic #6 [24:00] 2 Live your values,Topic #7 [31:30] 3 Eat whole foods,Topic #7 [38:00] 4 Do hard things,Topic #7 [44:50] 5 Outside,Topic #7 [49:00] 6 With people,Topic #7 [52:00] 7 Enjoy leisure,Topic #7 [55:18] 8 Sleep like a baby!Topic #7 [59:00] Your challenge References & Resources:- https://rss.com/podcasts/thrivologylab/- https://www.youtube.com/@ThrivologyLab YouTube: https://www.youtube.com/@ThrivologyLabWebsite: https://rss.com/podcasts/thrivologylabEmail us: [email protected]: https://www.facebook.com/profile.php?id=61563253955910&mibextid=LQQJ4dInstagram: https://www.instagram.com/thrivologylab?igsh=MXB0cmhkYWM4cXB2ZQ%3D%3D&utm_source=qr

Title: Sleep Like a Baby Date: 1/08/25Name of podcast: Thrivology Lab Episode title and number: #14 Sleep Like a Baby Brief summary of episode: In this episode we discuss the importance of sleep for all aspects of your wellbeing. Bullet points of key topics + chapter markers Topic #1 [0:00] IntroTopic #2 [2:50] The costs of sleep loss to our wellbeing.Topic #3 [21:00] Why and how of sleepTopic #4 [30:00] Sleep and physical health (consistency, disruption)Topic #5 [34:00] Sleep and mental healthTopic #6 [43:00] Practical tips to get better sleepTopic #7 [56:00] Your weekly challenge References & Resources:- https://www.apa.org/topics/sleep/deprivation-consequences- https://www.cdc.gov/sleep/data-research/facts-stats/children-sleep-facts-and-stats.html#cdc_facts_stats_high-quick-stats- https://www.rand.org/pubs/research_reports/RR1791.html- https://en.wikipedia.org/wiki/Why_We_Sleep- https://www.sciencedirect.com/science/article/pii/S1984006314000583?via%3Dihub- https://doi.org/10.1016/j.sleh.2022.08.010- https://www.sleepmedres.org/journal/view.php?viewtype=pubreader&number=288- https://doi.org/10.3934/Neuroscience.2018.1.1 Website: https://rss.com/podcasts/thrivologylabEmail us: [email protected]: https://www.facebook.com/profile.php?id=61563253955910&mibextid=LQQJ4dInstagram: https://www.instagram.com/thrivologylab?igsh=MXB0cmhkYWM4cXB2ZQ%3D%3D&utm_source=qr

Title: Why You Should Prioritize Leisure and PlayDate: 12/26/24Name of podcast: Thrivology Lab Episode title and number: #13 Why You Should Prioritize Leisure and PlayBrief summary of episode: In this episode we discuss the importance of prioritizing leisure and play for your wellbeing.Bullet points of key topics + chapter markers Topic #1 [0:00] IntroTopic #2 [3:50] How Subjective Wellbeing is measuredTopic #3 [6:00] Defining leisureTopic #4 [8:00] Defining playTopic #5 [11:00] Defining sportTopic #6 [18:30] How leisure has changed over time, by society, and by genderTopic #7 [29:50] Understanding why play promotes wellbeingTopic #8 [35:00] Comedy and laughter makes us healthierTopic #9 [37:00] DRAMMA model of why leisure promotes wellbeingTopic #10 [48:00] Your weekly challengeReferences & Resources:- https://labs.psychology.illinois.edu/~ediener/SWLS.html- http://www.scholarpedia.org/article/Definitions_of_Play- https://appliedsportpsych.org/about-the-association-for-applied-sport-psychology/about-sport-and-performance-psychology/definition-of-sport/- http://cilra.ahs.illinois.edu/sites/cilra.ahs.illinois.edu/files/kleiber_2012.pdf- https://www.nature.com/articles/s41562-019-0614-6- https://ourworldindata.org/working-hours- https://www.researchgate.net/publication/258511569_Leisure_and_Subjective_Well-Being_A_Model_of_Psychological_Mechanisms_as_Mediating_FactorsWebsite: https://rss.com/podcasts/thrivologylabEmail us: [email protected]: https://www.facebook.com/profile.php?id=61563253955910&mibextid=LQQJ4dInstagram: https://www.instagram.com/thrivologylab?igsh=MXB0cmhkYWM4cXB2ZQ%3D%3D&utm_source=qr

Title: Creating Habits to Achieve Your Goals Date: 12/11/24Name of podcast: Thrivology Lab Episode title and number: #12 Creating Habits to Achieve Your Goals Brief summary of episode: In this episode we discuss how to live a life of purpose. This includes how to set goals, create new habits, and have the discipline to stick to them. Bullet points of key topics + chapter markers Topic #1 [0:00] IntroTopic #2 [2:50] Why is it hard to create new habits? AutomaticityTopic #3 [5:00] Dopamine NationTopic #4 [8:00] Habits are stimulus drivenTopic #5 [11:30] Peak PerformanceTopic #6 [14:00] SMART goalsTopic #7 [18:00] What are habits?Topic #8 [23:00] Create a new habit through habit stacking in 35 days!Topic #9 [28:00] Creating new habits requires discipline.Topic #10 [32:00] Stanford Marshmallow ExperimentTopic #11 [36:00] Practical tips to create habits that help you achieve your goals References & Resources:- https://www.annalembke.com/dopamine-nation- https://www.bradstulberg.com/books- https://jamesclear.com/atomic-habits- https://centrespringmd.com/docs/How%20Habits%20are%20Formed.pdf- https://apps.dtic.mil/sti/tr/pdf/ADA289122.pdf- https://www.goodreads.com/book/show/34431560-discipline-equals-freedom- https://en.wikipedia.org/wiki/Stanford_marshmallow_experiment Website: https://rss.com/podcasts/thrivologylabEmail us: [email protected]: https://www.facebook.com/profile.php?id=61563253955910&mibextid=LQQJ4dInstagram: https://www.instagram.com/thrivologylab?igsh=MXB0cmhkYWM4cXB2ZQ%3D%3D&utm_source=qr

Title: Values, Meaning, and Purpose Date: 11/13/24Name of podcast: Thrivology Lab Episode title and number: #11 How Values, Meaning, and Purpose Connect Brief summary of episode: In this episode we discuss the connection between values, meaning, and purpose. We discuss how the research on these topics and how they relate to your wellbeing. Bullet points of key topics + chapter markers Topic #1 [0:00] IntroTopic #2 [11:30] Measuring your valuesTopic #3 [19:00] Intrinsic versus extrinsic goals and wellbeingTopic #4 [23:00] The One ThingTopic #5 [26:00] Paying attention to mental health signalsTopic #6 [28:00] The Book of Five Rings and purposeTopic #7 [31:30] Reframing extrinsically motivated behaviorsTopic #8 [35:50] The meaning of the meaning of liveTopic #9 [38:00] How purpose builds resilience and helps us live longer and healthierTopic #10 [38:00] Research on purpose, wellbeing, and resilienceTopic #11 [45:00] Your personal mission statement?Topic #12 [46:00] Ikigai References & Resources:- https://www.idrlabs.com/human-values/test.php- https://www.viacharacter.org- https://the1thing.com/book/- https://en.wikipedia.org/wiki/The_Book_of_Five_Rings- https://www.its.caltech.edu/~squartz/Martela-Steger-JOPP.pdf- https://link.springer.com/article/10.1007/s10902-021-00383-4- https://link.springer.com/article/10.1007/s11469-022-00764-7 Website: https://rss.com/podcasts/thrivologylabEmail us: [email protected]: https://www.facebook.com/profile.php?id=61563253955910&mibextid=LQQJ4dInstagram: https://www.instagram.com/thrivologylab?igsh=MXB0cmhkYWM4cXB2ZQ%3D%3D&utm_source=qr

Title: What is Your Purpose? Date: 11/13/24Name of podcast: Thrivology Lab Episode title and number: #10 What is Your Purpose? Brief summary of episode: In this episode we discuss values, meaning, and purpose. We discuss how crises, like the pandemic, can promote reflection and how we naturally seek to live in more alignment with our goals. We help you discover your purpose. Bullet points of key topics + chapter markers Topic #1 [0:00] IntroTopic #2 [3:00] The evolution of meaning and purposeTopic #3 [5:50] How crises promote reflectionTopic #4 [14:30] How society shapes our behaviorsTopic #5 [18:00] Reflection takes courageTopic #6 [21:00] “You’re supposed to…”Topic #7 [32:00] Extrinsic vs intrinsic valuesTopic #8 [33:00] Man’s Search for MeaningTopic #9 [33:00] The Way of Integrity References & Resources:- https://davidepstein.com/range/- https://www.goodreads.com/book/show/157981706-languishing- https://gregmckeown.com/books/essentialism/- https://www.goodreads.com/book/show/4069.Man_s_Search_for_Meaning- https://marthabeck.com/the-way-of-integrity/ Website: https://rss.com/podcasts/thrivologylabEmail us: [email protected]: https://www.facebook.com/profile.php?id=61563253955910&mibextid=LQQJ4dInstagram: https://www.instagram.com/thrivologylab?igsh=MXB0cmhkYWM4cXB2ZQ%3D%3D&utm_source=qr

Title: How Relationships Impact Mental Health Date: 11/13/24Name of podcast: Thrivology Lab Episode title and number: Episode 9. How Relationships Impact Mental Health Brief summary of episode: In this episode we discuss how central relationships are to our wellbeing. We are a social animal, and we evolved to be in community with others on a regular basis. When we lack this sense of community and feel lonely and isolated, we suffer mentally and physically. Bullet points of key topics + chapter markers Topic #1 [0:00] IntroTopic #2 [2:50] PERMATopic #3 [5:40] We evolved to be socialTopic #4 [17:30] Tribe, Sebastian YoungTopic #5 [20:50] Individualism versus collectivismTopic #6 [28:00] Hygge in Danish societyTopic #7 [37:30] LonelinessTopic #10 [42:00] Social pain = physical painTopic #11 [47:00] Social media References & Resources:- https://www.amazon.com/Social-Why-Brains-Wired-Connect/dp/1452667705- http://www.sebastianjunger.com/tribe-by-sebastian-junger- https://greatergood.berkeley.edu/article/item/the_secret_to_danish_happiness- https://journals.plos.org/plosmedicine/article/file?id=10.1371/journal.pmed.1000316&type=printable- https://pubmed.ncbi.nlm.nih.gov/20548058/- https://www.apa.org/news/press/releases/2023/05/adolescent-social-media-use-recommendations- https://medicalxpress.com/news/2018-11-social-media-depression-loneliness.html Website: https://rss.com/podcasts/thrivologylabEmail us: [email protected]: https://www.facebook.com/profile.php?id=61563253955910&mibextid=LQQJ4dInstagram: https://www.instagram.com/thrivologylab?igsh=MXB0cmhkYWM4cXB2ZQ%3D%3D&utm_source=qr

Title: Post Election Self-Care Date: 11/8/24Name of podcast: Thrivology Lab Episode title and number: Episode 8. Post Election Self-Care Brief summary of episode: In this episode we discuss why some of us might really be struggling with the election results and we offer some evidence-based suggestions for self-care during this challenging time. Bullet points of key topics + chapter markers Topic #1 [0:00] IntroTopic #2 [1:23] “so do all who live to see such times”Topic #3 [6:20] Divide between that which you can and cannot controlTopic #4 [7:50] The election experienced as a threat to the selfTopic #5 [11:00] If others can make it through, then so can ITopic #6 [15:40] ImpermanenceTopic #7 [18:00] Strategies for managing stress Website: https://rss.com/podcasts/thrivologylabEmail us: [email protected]: https://www.facebook.com/profile.php?id=61563253955910&mibextid=LQQJ4dInstagram: https://www.instagram.com/thrivologylab?igsh=MXB0cmhkYWM4cXB2ZQ%3D%3D&utm_source=qr

Title: How Nature Improves Wellbeing Date: 10/30/24Name of podcast: Thrivology Lab Episode title and number: Episode 7. How Nature Improves Wellbeing Brief summary of episode: In this episode we discuss why spending time in nature is good for your wellbeing. We cover stories, anecdotes, and the amazing research demonstrating that we evolved to thrive in nature. Time in blue zones (water) and green zones (forest bathing) improves immune function and lowers stress hormones. Awe is a particularly powerful example of this. Bullet points of key topics + chapter markers Topic #1 [0:00] IntroTopic #2 [12:00] BiophiliaTopic #3 [15:00] How technology has changed our relationship with natureTopic #4 [21:00] Forest BathingTopic #5 [25:00] Exposure to nature impacts immune systemTopic #6 [28:00] The sensory connection to natureTopic #7 [33:00] The healing power of natureTopic #10 [37:50] Experiencing awe in nature References & Resources:- https://doi.org/10.3389/fpsyg.2022.750245- https://doi.org/10.1037/hum0000148- https://pubmed.ncbi.nlm.nih.gov/18394317/- https://pubmed.ncbi.nlm.nih.gov/20074458/- https://www.goodreads.com/book/show/18656041-blue-mind- https://doi.org/10.1080/02699930600923668- https://doi.org/10.1037/pspi0000109- https://doi.org/10.1002/acp.3664 Website: https://rss.com/podcasts/thrivologylabEmail us: [email protected]: https://www.facebook.com/profile.php?id=61563253955910&mibextid=LQQJ4dInstagram: https://www.instagram.com/thrivologylab?igsh=MXB0cmhkYWM4cXB2ZQ%3D%3D&utm_source=qr

Title: Why Challenging Yourself Improves WellbeingDate: 10/23/24Name of podcast: Thrivology Lab Episode title and number: Episode 6. Why Challenging Yourself Improves Wellbeing Brief summary of episode: In this episode we discuss why doing hard things improves wellbeing. We explore how distress tolerance and exposure therapy help us meet mental challenges and how similar these mechanisms are to physical challenges. Lastly, we discuss how these topics relate to growth mindset, grit, willpower, the will to live, and neuroscience.Bullet points of key topics + chapter markers Topic #1 [0:00] IntroTopic #2 [10:00] Growth requires the risk of failureTopic #3 [11:55] Deliberately seeking out physical challengesTopic #4 [16:00] Distress tolerance and mindfulnessTopic #5 [22:00] Exposure therapy, anxieties, and phobiasTopic #6 [30:00] Doing hard things increases self-efficacy and confidenceTopic #7 [32:00] Grit, growth-mindset, and tenacityTopic #10 [39:30] 10,000 hours of deliberate practice and expertiseTopic #11 [40:30] Neuroscience of willpower: the anterior midcingulate cortex (aMCC)Topic #12 [44:00] Aging and the aMCCReferences & Resources:- https://en.wikipedia.org/wiki/Misogi- https://eastermichael.com/book/- https://www.sciencedirect.com/science/article/pii/S2212657015300179- https://angeladuckworth.com/grit-book/- https://www.psychologicalscience.org/observer/dweck-growth-mindsets- https://www.northatlanticbooks.com/shop/there-are-no-secrets/- https://www.sciencedirect.com/science/article/pii/S1053811920302159?via%3Dihub Website: https://rss.com/podcasts/thrivologylabEmail us: [email protected]: https://www.facebook.com/profile.php?id=61563253955910&mibextid=LQQJ4dInstagram: https://www.instagram.com/thrivologylab?igsh=MXB0cmhkYWM4cXB2ZQ%3D%3D&utm_source=qr

Title: Treating Mental Health with Diet: Food as Medicine, Part 2 Date: 10/11/24Name of podcast: Thrivology Lab Episode title and number: Episode 5. Treating Mental Health with Diet Brief summary of episode: In this episode we explore the fascinating new area of nutritional psychiatry. We explore the research on both the ketogenic and Mediterranean diets demonstrating their effective use in the treatment of mental illness. We discuss the use of fecal microbiota transplants to treat mental illness. Bullet points of key topics + chapter markers Topic #1 [0:00] IntroTopic #2 [2:30] Nutritional Psychiatry Topic #3 [12:00] Criteria for causationTopic #4 [18:50] SUN studies link diet with mental health outcomesTopic #5 [20:00] Ketogenic and Mediterranean DietsTopic #6 [27:00] SMILES Trials, the first randomized clinical trial of diet to treat depressionTopic #7 [34:00] Gut microbiomeTopic #10 [41:30] Fecal microbiota transplantTopic #11 [44:30] Autophagy and fastingTopic #12 [48:00] Heuristic rules of thumb for a healthier diet References & Resources:https://en.unav.edu/web/department-of-preventive-medicine-and-public-health/proyecto-sun- https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-017-0791-y- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6455094/- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7294648/- https://doi.org/10.3390/nu13113947- https://drewramseymd.com/books-publications/eat-to-beat-depression-and-anxiety/- https://www.chrispalmermd.com Website: https://rss.com/podcasts/thrivologylabEmail us: [email protected]: https://www.facebook.com/profile.php?id=61563253955910&mibextid=LQQJ4dInstagram: https://www.instagram.com/thrivologylab?igsh=MXB0cmhkYWM4cXB2ZQ%3D%3D&utm_source=qr

Title: Food as Medicine, Part 1 Date: 10/09/24Name of podcast: Thrivology Lab Episode title and number: Episode 4. Food as Medicine Brief summary of episode: Bullet points of key topics + chapter markers Topic #1 [0:00] IntroTopic #2 [2:30] Our personal diet backgrounds Topic #3 [7:00] Problems digesting glutenTopic #4 [11:25] Fad dietsTopic #5 [15:30] Ultra Processed Foods and their impact on our healthTopic #6 [20:00] Ultra Processed Foods and chronic diseaseTopic #7 [26:00] Total Daily Energy Expenditure (TDEE), Basal Metabolic Rate (BMR), Non-Exercise Activity Thermogenesis (NEAT)Topic #10 [30:00] Blue Zones, daily movement, and exerciseTopic #11 [35:00] Meat as a carcinogen according to the World Health OrganizationTopic #12 [39:00] Where does your food come from?Topic #13 [41:00] Diet as treatment for mental health (teaser for next episode) References & Resources:- Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intakehttps://www.cell.com/cell-metabolism/fulltext/S1550-4131(19)30260-8- WHO and meat: https://www.who.int/news-room/questions-and-answers/item/cancer-carcinogenicity-of-the-consumption-of-red-meat-and-processed-meat Website: https://rss.com/podcasts/thrivologylabEmail us: [email protected]: https://www.facebook.com/profile.php?id=61563253955910&mibextid=LQQJ4dInstagram: https://www.instagram.com/thrivologylab?igsh=MXB0cmhkYWM4cXB2ZQ%3D%3D&utm_source=qr

Title: Science & Practice of Mindfulness, Part 2 Date: 10/02/24Name of podcast: Thrivology Lab Episode title and number: Episode 3. The science and practice of mindfulness, Part 2. Brief summary of episode: Continuing our conversation from episode 2, part 1 on the science and practice of mindfulness, this episode provides an overview of our body’s stress response and the role that mindfulness can play in regulating that response. We also provide a few introductory mindfulness practices for you to enjoy with us. Bullet points of key topics + chapter markers Topic #1 [0:00] Intro and plug for Episode 2, Mindfulness Part 1- https://rss.com/podcasts/thrivologylab/1671115/Topic #2 [0:54] Understanding our body’s threat/stress response Topic #3 [5:59] Using mindfulness to regulate the stress responseTopic #4 [7:16] The Vagus nerve, sympathetic, and parasympathetic nervous systemsTopic #5 [12:15] Zone of optimal performanceTopic #6 [15:00] Framing your practice of mindfulnessTopic #7 [19:25] Mindfulness practices: belly breathing, box breathing, body scanTopic #8 [22:49] Box breathingTopic #9 [28:20] Body scanTopic #10 [32:32] Resting in open awarenessTopic #11 [38:00] Our own mindfulness practices References & Resources:- Science & Practice of Mindfulness, Part 1: https://rss.com/podcasts/thrivologylab/1671115/- Stress response: https://en.wikipedia.org/wiki/Fight-or-flight_response- Zone of optimal functioning: https://en.wikipedia.org/wiki/Clutch_(sports)- Health Minds Innovations App: https://hminnovations.org/meditation-app Website: https://rss.com/podcasts/thrivologylabEmail us: [email protected]: https://www.facebook.com/profile.php?id=61563253955910&mibextid=LQQJ4dInstagram: https://www.instagram.com/thrivologylab?igsh=MXB0cmhkYWM4cXB2ZQ%3D%3D&utm_source=qr

Title: The science and practice of mindfulness, Part 1.Date: 9/15/24Name of podcast: Thrivology Lab Episode title and number: Episode 2. The science and practice of mindfulness, Part 1.Brief summary of episode: What is mindfulness meditation? How do you practice it? What does the science say about its effectiveness? Mindfulness meditation has exploded in popularity in recent years. While the term is now ubiquitous, misconceptions about what it is, why you would do it, and how you would do it are common. In this episode we define mindfulness meditation, dispel common misperceptions, and briefly review some of the literature supporting it as a clinically effective treatment for depression and anxiety.Bullet points of key topics + chapter markers Topic #1 [0:00] Welcome: our journey with mindfulnessTopic #2 [7:18] Common misperceptions about mindfulness Topic #3 [12:03] Defining mindfulness and discussing different types of mindfulnessTopic #4 [17:30] Decentering and shifting perspectiveTopic #5 [24:48] A randomized control study on mindfulnessTopic #6 [27:31] Overview of research findings on mindfulnessTopic #7 [29:31] Decreased activation of the Default Mode NetworkTopic #8 [34:55] Can mindfulness be harmful to some people?References & Resources:- https://www.annalembke.com/dopamine-nation- https://jonkabat-zinn.com/- https://amishi.com/books/peak-mind- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8314302/- https://journals.lww.com/hrpjournal/fulltext/2020/11000/Mindfulness_and_Behavior_Change.3.aspx?context=LatestArticles- https://pubmed.ncbi.nlm.nih.gov/24499130/- https://www.nature.com/articles/s41598-022-17325-6Website: https://rss.com/podcasts/thrivologylabEmail us: [email protected]: https://www.facebook.com/profile.php?id=61563253955910&mibextid=LQQJ4dInstagram: https://www.instagram.com/thrivologylab?igsh=MXB0cmhkYWM4cXB2ZQ%3D%3D&utm_source=qr

Title: Thrivology Lab? An introduction to the science, philosophy, and practice of thriving. Date: 9/17/24 Name of podcast: Thrivology Lab Episode title and number: Episode 1. Thrivology Lab? An introduction to the science, philosophy, and practice of thriving. Brief summary of episode: Why Thrivology Lab? As we’ve watched more of our students, colleagues, and friends experience mental health challenges like anxiety and depression, we’ve worked the science, philosophy, and practice of thriving into our teaching. Dr. Phil Dunwoody, Professor of Psychology, and Dr. Neal Utterback, Professor of Theatre, teach courses about wellbeing and thriving at Juniata College. This episode introduces the podcast, our personal stories around wellbeing, and our approach to cultivating human thriving in ourselves and others. We argue that our relationship with wellbeing is fundamentally backwards. Instead of being an afterthought, we should prioritize a deliberate focus on wellbeing and thriving in our lives. This podcast is designed to help you lead a happier and healthier life. Bullet points of key topics + chapter markers Topic #1 [0:00] Welcome Topic #2 [0:44] An increasing mental health crisis Topic #3 [3:57] Our relationship with wellbeing is backwardsTopic #4 [8:17] What is thriving, wellbeing, and wellness?Topic #5 [10:38] Our personal journeys related to wellbeing and thrivingTopic #6 [23:56] Surfing and Tai Chi as analogies for lifeTopic #7 [25:54] Thrivology Retreat in Costa RicaEmail us: [email protected]