The mindbodygreen Podcast

"If you don't get those foundational behaviors down, there ain't nothing a peptide's gonna do for you,” says Rachele Pojednic, Ph.D.

Pojednic is a professor of Sports Nutrition and Exercise Physiology at Stanford University and is the Chief Science Officer at Restore. Her work examines nutrition, supplementation and physical activity interventions on muscle physiology, performance and recovery, as well as muscle related chronic disease, with a particular focus on women. Pojednic holds a Certified Strength and Conditioning Specialist (CSCS) certification from National Strength and Conditioning Association (NSCA) and is board certified Health Coach from the National Board of Health and Wellness Coaches (NBHWC). She has a particular passion for science communication and has been a consultant and writer for many prominent news outlets, including NPR, Time, The Washington Post, and Popular Science.

Show notes:

00:00 - The difference between science & wellness

06:30 - The big vs. little levers of health

08:40 - What we do & don’t know about peptides

11:45 - A study on supplement stacking gone wrong

13:55 - Next-gen peptides (BPC-157 & more)

18:20 - All about NAD, NR, & NMN

29:57 - Creatine for muscle & brain health

33:48 - Looking at leucine & amino acid profile in protein

36:48 - Why fasting advice for women often backfires

40:24 - Stop chasing perfection

43:45 - How to use wearables & lab testing

50:13 - Bridging science & wellness

Referenced in the episode:

For more about Pojednic, visit her website: https://www.rachelepojednic.com/

mindbodygreen’s creatine brain supplement: https://shop.mindbodygreen.com/products/creatine-brain

mindbodygreen’s whey protein: https://shop.mindbodygreen.com/products/clear-whey-protein

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.
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"I think structure is more liberating than it is stifling, and it often takes people losing it to sort of realize that,” says David Epstein.

Epstein is the author of the number one New York Times bestseller Range and the New York Times bestseller The Sports Gene. He has master’s degrees in environmental science and journalism and has worked as a senior writer for Sports Illustrated and as an investigative reporter for ProPublica. He lives in Washington, DC. His newest book, Inside The Box, is out now.

00:00 - Why constraints drive creativity

06:35 - How mnemonics help you memorize

10:31 - The power of low-stakes practice

12:25 - The problem with youth sports

18:56 - The constraints-led approach in elite sports

22:25 - Good vs bad constraints

25:39 - Constraints at NASA & Pixar

31:07 - Why we always add instead of subtract

35:02 - The dizziness of freedom

41:29 - Experimentation as a practice

45:19 - The importance of self-reflection

49:02 - How to fix your fractured attention

Referenced in the episode:

Read The Athletic’s article about the constraints-led approach: https://www.nytimes.com/athletic/6665943/2025/09/29/sports-training-cla-coaching-wembanyana-ohtani

For more about David Epstein, visit his website: https://davidepstein.com/

Buy Inside The Box here: https://www.amazon.com/dp/B0FNDSKWMY/?/ref=as_li_qf_sp_asin_il_tl?tag=mind0a3-20

Buy Range here: https://www.amazon.com/Range-Generalists-Triumph-Specialized-World/dp/0735214506/ref=as_li_qf_sp_asin_il_tl?tag=mind0a3-20

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.
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"The diet you'll stay on is a diet that's enjoyable and not too hard,” says Wendy Bazilian, DrPH, MA, RDN.

Bazilian is a Registered Dietitian Nutritionist, American College of Sports Medicine Certified Exercise Physiologist, and Doctor of Public Health. She's authored multiple bestselling books, as well as contributed to a New York Times bestseller and a James Beard-nominated cookbook. She’s a spokesperson for Avocados – Love One Today and she’s a frequent nutrition expert cited in mindbodygreen articles.

This podcast is sponsored by Avocados - Love One Today®. Visit LoveOneToday.com for free nutrition resources backed by science and tasty recipes to help you find new ways to add more avocado to your plate, whether it’s breakfast, lunch, a snack or dinner.

00:00 - The value of the food we consume

03:06 - Why dietary fat was misunderstood for decades

07:47 - Nutrient density vs. calorie counting

09:56 - Why 94% of us fall short on fiber

14:26 - Heart health, satiety, & blood sugar control

16:48 - Why the best diet is one you enjoy

18:50 - Food synergy & nutrient absorption

21:51 - Unexpected ways to cook with avocados

26:58 - The glycemic load effect

31:28 - Serving size vs. portion size

35:41 - How to store avocados properly

40:06 - 3 rules for moving the needle on health

Referenced in the episode:

The HAT trial: https://pubmed.ncbi.nlm.nih.gov/34496276/

Glycemic load study: https://www.sciencedirect.com/science/article/pii/S2475299126000557

For more about Bazilian, visit her website: https://www.wendybazilian.com/

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.
Learn more about your ad choices. Visit megaphone.fm/adchoices

“Every human being comes equipped with the capacity to flourish,” says Richard Davidson, Ph.D.

Davidson is the William James and Vilas Professor of Psychology and Psychiatry at the University of Wisconsin–Madison and the Founder and Director of the Center for Healthy Minds. He is best known for his groundbreaking work studying emotion and the brain. A friend and confidante of the Dalai Lama, he is a highly sought after expert and speaker, leading conversations on wellbeing on international stages such as the World Economic Forum, where he served on the Global Council on Mental Health. In 2014, Davidson founded Humin (formerly Healthy Minds Innovations), a global nonprofit on a mission to make wellbeing real by translating science into action.

00:00 - What it means to flourish

05:48 - Using your mind intentionally

09:46 - Why informal practice works just as well

11:50 - A mindful walk

14:21 - The biology of loneliness

17:15 - The narrative you carry about yourself

20:38 - Mental reps & neuroplasticity

23:54 - Connecting purpose to small tasks

28:25 - The free Healthy Minds app

31:02 - How fast the brain actually changes

36:48 - Inflammation, dementia, & longevity

38:53 - Davidson's morning & evening ritual

43:13 - Setting kids up to flourish

44:43 - How a volleyball team connects

Referenced in the episode:

The Healthy Minds app: https://www.humin.org/wellbeing-tools/app

For more about Davidson, visit: https://www.richardjdavidson.com/

Purchase his book here: https://www.amazon.com/dp/1668066238/ref=as_li_qf_sp_asin_il_tl?tag=mind0a3-20

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.
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"When it comes to high-intensity interval training work, quality is much more important than quantity,” says Fraser Thurlow, Ph.D.

Thurlow is a high-performance coach, researcher, and lecturer with over a decade of experience helping people improve their fitness and performance. He holds a PhD in Human Performance, has published extensively on training, and has lectured at leading Australian universities in sport and exercise science. His work focuses on translating science into practical, evidence-based strategies that improve health, fitness, and athletic performance.

00:00 - How to actually raise your VO2 max

05:26 - Long vs short interval training

09:00 - Heart rate vs. perceived exertion

11:13 - Accurately monitoring heart rate

13:12 - The sprint interval training protocol

19:07 - A sample weekly plan

23:58 - Working exercise into the day-to-day

28:24 - Making the most out of supersets

31:58 - VO2 max mistakes

34:32 - How to train for HYROX

39:17 - Foot strength & barefoot lifting

43:37 - Overrated & underrated fitness

45:35 - Fraser's sprint research

50:40 - VO2 max vs. muscle for longevity

Referenced in the episode:

For more about Thurlow & his personal training, visit: https://stan.store/drthurlow

Jan Helgerud sprint study: https://pubmed.ncbi.nlm.nih.gov/17414804/

Vollaard analysis of VO2 max studies: https://pubmed.ncbi.nlm.nih.gov/28079707/

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.
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