Afleveringen
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About this episode:
Dr. Ethan Kross is one of the world's leading experts on emotion regulation. An award-winning professor in the University of Michigan's top-ranked Psychology Department and its Ross School of Business, he is the director of the Emotion and Self-Control Laboratory, where he studies how the conversations people have with themselves shape their health, performance, decisions, and relationships.
He is the two-time national bestselling author of Chatter: The Voice in Our Head, Why it Matters and How to Harness It (2021) and Shift: Managing Your Emotions – So They Don't Manage You (2025). Chatter became an international bestseller, translated into over 40 languages, and was chosen as one of the best new books of the year by the Washington Post, CNN, and USA Today. Shift was named a best book of the year by Publishers Weekly.
Ethan has participated in policy discussions at the White House, spoken at TED and SXSW, and consulted with some of the world's top executives and organisations. His research has been published in leading academic journals and has featured in major media outlets, including The New York Times, The Wall Street Journal, The New Yorker, and the BBC. He has been interviewed on CBS Evening News, Good Morning America, and NPR's Morning Edition.
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Links:
WebsiteInstagramX (Twitter)LinkedInBooks: Chatter: The Voice in Our Head, Why it Matters and How to Harness It (2021) and Shift: Managing Your Emotions – So They Don't Manage You (2025)Emotion & Self-Control Lab00:00 Welcome and Guest Intro
03:51 Ethan Origin Story
07:40 Dad and Meditation Roots
10:34 What Are Emotions
14:27 Why Negative Emotions Matter
17:46 Chatter vs Shift
19:42 Three Step Regulation Framework
25:38 Sponsor Antifragile Academy
27:10 Emotion Gym Toolkit
28:43 Sensory Shifters Fast Wins
32:35 Attention and Strategic Avoidance
39:01 Perspective Shifters Reframing
41:56 Venting and Introspection Traps
47:21 Validation Without Suppression
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About this episode:
Michael Easter is a journalist, professor, and bestselling author who writes about how modern environments shape human behavior, health, and performance. He’s best known for translating scientific research and immersive reporting into practical insights about living better in an age of abundance.
Michael is the author of two New York Times bestsellers: The Comfort Crisis (2021) and Scarcity Brain (2023). Comfort Crisis explores how modern life has become too easy and why seeking out purposeful discomfort can improve our mental and physical health. Scarcity Brain examines how evolved human instincts collide with today’s world of endless food, information, and stimulation, leading to overconsumption and addictive behaviors.
Michael’s work has appeared in over sixty countries and in media outlets including Men’s Health, Outside, New York, Scientific American, Esquire, and Vice. Through his writing and speaking, he focuses on how people can design their environments and habits to live healthier, more intentional lives in a world built for comfort and excess. His work has been adopted by NASA, special forces units, Fortune 500 companies, top pro teams, and millions of readers worldwide.
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Links:
WebsiteLinkedInInstagramTwitterFacebookBook: The Comfort Crisis: Embrace Discomfort To Reclaim Your Wild, Happy, Healthy Self (2021)Book: Scarcity Brain: Fix Your Craving Mindset and Rewire Your Habits to Thrive with Enough (2023)Newsletter: Two Percent02:35 Why Discomfort Matters
04:25 Stress Sweet Spot
07:42 First World Problems
12:37 Arctic Reset Story
17:19 Boredom as Signal
21:24 Unpleasant Emotions Help
24:47 Misogi Annual Challenge
28:12 Physical or Mental Misogi
28:41 Sushi Fear Breakthrough
29:41 Anti Fragile Academy Update
31:12 Chosen Stress And Proactivity
33:39 Beneficial Versus Harmful Stress
36:01 Finding The Sweet Spot
38:11 Daily 2 Percent Mindset
42:13 Movement Culture And Walking
43:32 Why Walk With Weight
48:31 Rucking Gear And Sex Differences
50:06 Designing Environments For Discipline
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Zijn er afleveringen die ontbreken?
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About this episode:
Karen Guggenheim is a pioneer in the global happiness movement, a leader in promoting the science behind well-being to an international audience, and a motivational speaker inspiring people about how to grow post trauma and rebuild a life focused on meaning, purpose, and happiness.
Kareni is author of Cultivating Happiness: Overcome Trauma and Positively Transform Your Life (2024), and has given a TED Talk entitled “The Bridge to Happiness.” She is the producer of the World Happiness Summit®, a leading well-being conference promoting the benefits of an evidence-based approach to increase happiness in all areas of life. She is also CEO of WOHASU®, the comprehensive wellbeing ecosystem named after the Summit which is inspiring a fast-growing movement sending a positive rippling effect around the world.
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Links:
WebsiteLinkedInInstagramTwitterFacebookBook: Cultivating Happiness: Overcome Trauma and Positively Transform Your Life (2024)TED Talk: “The Bridge to Happiness” (2024)World Happiness Summit: listeners get a 20% discount to the 2026 Summit with the code “FLOURISH”00:00 Meet Karen Guggenheim
00:59 Why Trauma and Happiness
02:39 Loss and Choosing Life
05:28 Meaning as a Shield
09:09 From Accidental to Intentional
12:12 Relationships and Legacy
16:07 World Happiness Summit Origins
20:59 WOHASU Discount Details
21:48 Defining Post Traumatic Growth
25:31 Beyond Positivity Mindset
27:23 Gratitude As Reset
28:45 Presence Through Grief
30:02 Practical Happiness Tools
33:52 Design Your Day
37:53 Acceptance Not Suppression
40:13 Values As Lighthouse
43:23 Forgiveness Frees Energy
44:59 Choose Life Focus
46:38 Explorer Mindset
48:38 Summit And Farewell
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About this episode:
Annie Duke is an author, speaker, and consultant in the decision-making space. She loves to dive deep into decision-making under uncertainty. Her latest obsession is on the topic of quitting. In particular, she is on a mission to rehabilitate the term “quitting” and get people to be proud of walking away from things.
Annie is the author of two bestsellers, Quit: The Power of Knowing When to Walk Away (2022), and Thinking in Bets (2018). As a former professional poker player, she has won more than $4 million in tournament poker. During her career, Annie won a World Series of Poker bracelet and is the only woman to have won the World Series of Poker Tournament of Champions and the NBC National Poker Heads-Up Championship.
Annie retired from poker in 2012. Prior to becoming a professional poker player, she was awarded a National Science Foundation Fellowship to study Cognitive Psychology at the University of Pennsylvania, where she earned her master’s degree. In 2023, Annie completed her Ph.D. in Cognitive Psychology.
Annie is the co-founder of The Alliance for Decision Education, a non-profit whose mission is to improve lives by empowering students through decision skills education.
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Links:
WebsiteSubstackLinkedInInstagramYouTubeTwitterFacebookThe Alliance for Decision EducationMake Better Decisions course on MavenDecision Education Podcast00:00 Meet Dr. Annie Duke: Decision-Making, Poker, and the Case for Quitting
05:22 Defining a “Good Decision”: Goals, Values, and the Four Quadrants
09:14 Luck vs. Choice: Avoiding Nihilism and Leaning Into Uncertainty
12:49 Sponsor Break: The Anti-Fragile Academy
14:21 Decision-Making for Flourishing: Agency Without Illusions of Control
18:33 Quitting Well: Updating Beliefs, Identity Threats, and Mental Time Travel
28:03 Quitting, Happiness & the Forecasting Problem (Tying the Strands Together)
29:38 Why We Misread Our Values—and Resist Changing Course
30:52 The ‘Future Unhappy’ Exercise: Mental Time Travel for Better Decisions
32:42 Get Outside Perspectives (Independently): Friends, Mentors & Written Answers
34:11 Real-World Example: Forecasting Reveals It’s Time to Shut the Business Down
35:15 Why Focus on What Could Go Wrong: Optimism, Faster Pivots & Opportunity Cost
37:01 Flourishing Takeaway: Tech-Free Savoring Walks (and the Dog Rule)
43:26 Flow, Sports & Real Connection: Pickleball/Tennis as Tech-Free Joy
46:10 Wrap-Up: Courses, Decision Education in K–12, and Final Thanks
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About this episode:
Dr. Sonja Lyubomirsky is the world’s preeminent expert on happiness. She is a Distinguished Professor of Psychology at the University of California, Riverside and is the author of The Myths of Happiness and the bestseller The How of Happiness, which have been published in 39 countries. Her next book, co-authored with Harry Reis, is coming out in February and is titled, How to Feel Loved: The Five Mindsets That Get You More of What Matters Most.
Sonja received her degrees from Harvard and Stanford. She has been awarded many grants and honors for her research, which focuses on how and why happiness can shift over time, and how to build lasting happiness via gratitude, kindness, and connection interventions.
Sonja’s work has been written up in hundreds of magazine and newspaper articles, and she has appeared on multiple TV shows, radio shows, and feature documentaries worldwide.
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Links:
WebsiteThe Happiness Files NewsletterElevate Your Happiness MembershipLinkedInInstagramTwitterFacebookBooksHappiness and Mindset QuizzesGoogle Scholar02:05 Defining Happiness
03:56 Happiness and Human Flourishing
07:17 The Benefits of Happiness
11:56 Effective Happiness Interventions
13:55 Gratitude Interventions
21:35 Acts of Kindness and Their Impact
23:38 Connection Interventions and Upcoming Book
28:14 Understanding Loneliness and Connection
29:51 Introducing the New Book: How to Feel Loved
33:26 Mindsets for Feeling Loved
39:23 The Role of Negative Emotions
41:20 The Power of Gratitude
45:33 The Secret to Happiness: Deep Conversations
50:11 Holiday Conversations and Final Thoughts
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Sonya Looney is a World Champion mountain biker with nearly two decades of elite racing experience across 25+ countries, earning titles including 2015 World Champion and four times USA National Champion. Her unique background combines endurance sports with a deep expertise in positive psychology. She holds a Master’s in Applied Positive Psychology from the University of Pennsylvania and a Master’s in Electrical Engineering with a focus on neuroscience.
Driven by her passion for personal growth and well-being, Sonya focuses on helping high performers navigate perfectionism and balanced striving while cultivating vitality, purpose, and resilience. Known for her infectious energy and relentless curiosity, she is a National Board Certified Health and Wellness Coach dedicated to guiding others toward meaningful accomplishments – without burning out.
Through her work as a TEDx speaker, podcast host, consultant, writer, and professional speaker, Sonya brings her knowledge and experiences to life. As the host of the Grow the Good podcast, Sonya inspires listeners by diving into topics like grit, mindset, self-worth, purpose, success, and healthy striving.
Learn more and subscribe at flourishfmpodcast.com
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Links:
WebsiteInstagramLinkedInYouTubeFacebookTwitterGrow the Good podcastTimestamps:
00:02:30 - Sonia's Background and Journey00:05:00 - Interdisciplinary Approach to Well-being and Performance00:07:00 - Defining Well-being and Balance00:09:00 - Problems with Sacrificing Well-being00:11:00 - The Role of Relationships in High Performance00:14:00 - Mastery vs. Outcome-focused Goals00:15:00 - Meaningful Accomplishment00:18:00 - Social Contribution and Mattering00:19:00 - The Dark Side of Meaningful Work00:20:00 - Balancing Vitality and Meaningful Work00:24:00 - Personal Fulfilling Goals vs. Meaningful Otherish Goals00:25:00 - Building on the Initial Model00:27:00 - The Six Striving Mindsets00:29:00 - The Importance of Belonging00:30:00 - The Role of Recognition and Self-acceptance00:32:00 - Practical Advice for Finding and Maintaining Meaningful Accomplishments00:33:00 - The Importance of Savoring and Celebrating Wins
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Dr. Joanna Moncrieff, M.D., is Professor of Critical and Social Psychiatry at University College London, and a consultant psychiatrist for the NHS in London. She studies the effects, action, use and representation of psychiatric drugs, including antidepressants and antipsychotics, and has also written about the history and philosophy of psychiatry.
Joanna has published several books, the most recent of which is Chemically Imbalanced: The Making and Unmaking of the Serotonin Myth (2025). Her previous books include The Myth of the Chemical Cure, The Bitterest Pills and A Straight Talking Introduction to Psychiatric Drugs.
Joanna has written for The Guardian, Daily Mail, The Conversation, Literary Review, was profiled in The Spectator and has been interviewed for Channel 4’s Ways to Change the World Podcast, Dr. Rangan Chatterjee’s Feel Better, Live More podcast, The Guardian’s Science Weekly podcast and the Evening Standard’s Tech and Science Daily, among others.
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Links:
WebsiteUniversity College London webpageTwitterPublicationsGoogle ScholarPsychology Today blogTimestamps:
[00:03:04] Critical psychiatry's alternative perspective.
[00:04:10] Questioning the pharmaceutical industry's dominance.
[00:09:40] Emotional reactions to personal loss.
[00:14:00] Serotonin theory of depression.
[00:17:27] SSRIs versus benzodiazepines distinction.
[00:21:44] Biological vs. psychological treatment approaches.
[00:27:50] Flourishing despite mental illness.
[00:30:56] The role of suffering.
[00:36:09] Emotions as signals for change.
[00:42:07] Psychedelics and depression treatment.
[00:46:19] Depression's complex nature.
[00:48:38] Finding purpose in life.
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Dr. Laurie Santos is a Professor of Psychology at Yale University and one of the world’s leading experts on the science of happiness. She is also an expert on the evolutionary origins of human cognition and the ways our minds lie to us about what makes us happy.
Laurie’s course at Yale, “Psychology and the Good Life,” teaches students how the science of psychology can help us make wiser choices and live a happier and more fulfilling life. It’s the most popular class ever taught at Yale, with almost one out of four students enrolled. It has been featured in media outlets including the New York Times, [and] NBC Nightly News, The Today Show, GQ Magazine and Slate. The publicly available online version of the class, called “The Science of Well-Being,” has attracted more than 4 million learners worldwide.
Laurie has won numerous awards, both for her science and teaching. She was recently voted one of Popular Science Magazine’s “Brilliant 10” young minds and was named in Time Magazine as a “Leading Campus Celebrity.” Her podcast, The Happiness Lab, is a top-3 Apple podcast which has attracted over 100 million downloads.
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Links:
WebsiteYale webpageYale course: “The Science of Well-Being” (publicly available version of the most popular class in Yale’s history)Podcast: The Happiness LabGoogle ScholarRecent article: “Laurie Santos’ Pursuit of Happiness,” The New Yorker, March 19, 2025InstagramLinkedInYouTubeTikTokFacebookTwitterTimestamps:
[00:02:46] Definition of happiness.
[00:04:09] Balancing affective and cognitive happiness.
[00:06:57] Happiness in vs. Happiness with.
[00:10:25] Misunderstandings about happiness.
[00:12:27] Evolutionary perspective on happiness.
[00:16:09] Happiness is within our control.
[00:19:08] Pursuing happiness the wrong way.
[00:23:14] Misguided happiness metrics.
[00:31:40] Social comparison and happiness.
[00:35:25] College student mental health crisis.
[00:39:05] Changing thought patterns for happiness.
[00:45:06] Parenting practices and discomfort.
[00:48:10] Practical steps for happiness.
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Dr. Judith Joseph MD, MBA is a world-renowned, board-certified psychiatrist and researcher specializing in mental health and trauma. She is the founder and chief investigator at New York City’s premier clinical research base, Manhattan Behavioral Medicine, assistant professor in child and adolescent psychiatry at New York University, and chair of the Women in Medicine Board at Columbia University.
Judith conducted the world’s first peer-reviewed clinical research study on high functioning depression in her laboratories. She recently published her instant national bestselling book based on her findings from this study, High Functioning: Overcome Your Hidden Depression and Reclaim Your Joy (2025). She has become the world’s leading voice on high functioning depression.
Judith received a 2023 Congressional Proclamation from the US house of representatives for her social media advocacy and research in mental health. She has received several awards, including Share Care Awards in 2020 and 2023 for her MedCircle series on PTSD and a Good Morning America investigative special on ADHD. In 2025, Judith was featured as a
Mental Health Thought Leader on CNN’s Game Changers series. She has written for or been quoted in media outlets including the New York Times, Washington Post and Forbes, and has been featured on Good Morning America, The Today Show, Oprah Daily and more.
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Links:
WebsiteNYU webpageBook: High Functioning: Overcome Your Hidden Depression and Reclaim Your Joy (Penguin Random House, 2025)Podcast: The Vault with Dr. JudithHigh Functioning Depression and Anhedonia quizzesPsychology Today pageGoogle ScholarInstagramLinkedInYouTubeTikTokFacebookTimestamps:
[00:02:19] Understanding high functioning depression.
[00:09:06] High functioning depression explained.
[00:14:05] Anhedonia and trauma connection.
[00:19:28] Pathologically productive behaviors.
[00:20:44] Joy and technology's impact.
[00:25:17] Joy vs. pleasure in happiness.
[00:28:46] The hedonic treadmill explained.
[00:32:45] Awareness of anhedonia in therapy.
[00:35:43] Role of gratitude in healing.
[00:39:49] Gratitude practices for mental health.
[00:42:39] Tapping into your values.
[00:45:38] Overcoming hidden depression.
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Shigehiro Oishi, Ph.D., is the Marshall Field IV Professor of Psychology at the University of Chicago, and a leader in the study of happiness, psychological well-being, the experience of a meaningful life and cultural psychology. He has published over 200 journal articles and book chapters with over 100,000 citations. He is an elected member of the American Academy of Arts and Sciences and won the 2017 Society of Experimental Social Psychology Career Trajectory Award, the 2018 Carol and Ed Diener Award from the Society for Personality and Social Psychology, and the 2021 Outstanding Achievement Award for Advancing Cultural Psychology.
Shigehiro’s research focuses on culture, social ecology, and well-being. His most recent book is Life in Three Dimensions: How Curiosity, Exploration, and Experience Make a Fuller, Better Life (Penguin Random House, 2025). His research lab is particularly interested in investigating questions about the concept of well-being, such as “What is a good life?”, the predictors of well-being, such as “What are the predictors of a good life?”, and the consequences of well-being, such as “Are there benefits to a happy/meaningful/psychologically rich life?”. He is also interested in how the concepts, predictors, and consequences of well-being might differ across cultures.
Shigehiro’s research also explores socio-ecological conditions that are detrimental or conducive to well-being, such as income inequality, residential mobility, and walkability. Currently, he is focusing on the effects of economic inequality and residential mobility on the well-being of individuals and communities.
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Links:
University of Chicago webpageBook: Life in Three Dimensions: How Curiosity, Exploration, and Experience Make a Fuller, Better Life (Penguin Random House, 2025)Article: “A Psychologically Rich Life: Beyond Happiness and Meaning” (Psychological Review, 2021, with Erin Westgate) Google ScholarLinkedInTwitter (X)Timestamps:
00:01:00 - Anticipation for the Conversation
Hosts express their excitement about the conversation and discuss the relevance of psychological richness.
00:02:09 - Defining a Good Life
Dr. Oishi discusses the empirical consensus on what constitutes a good life, including subjective well-being and meaningful life.
00:07:11 - Psychological Richness Defined
Dr. Oishi defines psychological richness and provides examples of experiences that contribute to it.
00:08:49 - Distinguishing Meaning from Richness
Discussion on how psychological richness differs from a meaningful life and the role of perspective-changing experiences.
00:11:34 - Personal Experiences and Psychological Richness
Hosts share personal experiences that resonate with the concept of psychological richness.
00:13:10 - Values and Psychological Richness
Dr. Oishi explains how different value orientations can lead to the pursuit of psychological richness.
00:19:05 - Biological Predispositions and Values
Discussion on the role of biological predispositions and upbringing in shaping values and the pursuit of psychological richness.
00:26:39 - Flourishing and Its Relationship with Happiness, Meaning, and Richness
Dr. Oishi's perspective on flourishing and how it can be achieved through happiness, meaning, or psychological richness.
00:30:08 - Obituary Study on Flourishing Lives
Findings from a study analyzing obituaries to identify lives that were happy, meaningful, and psychologically rich.
00:32:00 - Regrets and Psychological Richness
Research findings on how undoing life's biggest regrets could lead to a more psychologically rich life.
00:36:22 - Preference for Security Over Adventure
Discussion on why people might prefer security and stability over the adventurous pursuit of psychological richness.
00:41:35 - Criteria for Psychological Richness
Dr. Oishi explains the threshold for an experience to be considered psychologically rich.
00:43:35 - Emotional Complexity in Psychological Richness
The relationship between psychological richness and the experience of both positive and negative emotions.
00:44:17 - Practical Steps for a Psychologically Rich Life
Dr. Oishi shares practical advice for living a more psychologically rich life, including being playful and saying yes to new experiences.
00:48:24 - Flourishing Question
Dr. Oishi's advice on flourishing, emphasizing the importance of saying yes to new experiences.
00:49:00 - Conclusion and Contact Information
Closing remarks, where to find more about Dr. Oishi's work, and current research focus.
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Paul J. Zak is a professor at Claremont Graduate University, where he directs the Center for Neuroeconomics Studies. He is ranked in the top 0.3% of the world’s most cited scientists, with over 200 published papers and more than 20,000 citations to his research. Paul’s two decades of research have taken him from the Pentagon to Fortune 50 boardrooms to the rainforest of Papua New Guinea. Along the way he helped start a number of interdisciplinary fields including neuroeconomics, neuromanagement, and neuromarketing.
Paul has written four general audience books and is a regular TED speaker. His latest book, The Little Book of Happiness: A Scientific Approach to Living Better (2025) aims to show people how to live a longer, happier and healthier life by investing in improved relationships. Zak’s other books are Immersion: The Science of the Extraordinary and Source of Happiness (2022), Trust Factor: The Science of Creating High Performance Companies (2017) and The Moral Molecule: The Source of Love and Prosperity (2012).
Trust Factor applies neuroscience to efficiently build high-performance organizations by creating a culture of trust. The Moral Molecule received much attention for Zak’s discovery of the key role played by the neurochemical oxytocin to explain virtuous behaviors and happiness. Zak delivered a TED Talk titled “Trust, Morality—and Oxytocin?” in 2011 that has been viewed two million times. He also co-founded the first neuroscience-as-a-service (NaaS) company, Immersion Neuroscience.
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Links:
WebsiteClaremont Graduate University webpageMost recent book: The Little Book of Happiness: A Scientific Approach to Living Better (2025)Other booksSix: emotional fitness appLinkedInTwitterFacebookGoogle Scholar“The Neuroscience of Trust,” Harvard Business Review, 2017Timestamps:
[00:05:08] PlaySpan and human flourishing.
[00:09:46] Investing in relationships.
[00:10:41] Stress and bonding experiences.
[00:18:17] Strategies for improving relationships.
[00:28:55] Six high value experiences daily.
[00:35:35] Optimizing high-value experiences.
[00:39:12] Neuroscience of trust.
[00:46:27] Trust's role in flourishing.
[00:48:27] Strengthening relationships daily.
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Michael Mannino, Ph.D., is a neuroscientist, AI expert, educator, and philosopher, whose work sits at the intersection of artificial intelligence, ethics, neuroscience, and optimal human performance. He holds a Ph.D. in Computational Cognitive Neuroscience, an M.A. in Philosophy, and a B.S. in Interdisciplinary Science. He is an adjunct professor, and has taught AI ethics, cognitive psychology, critical thinking, and applied neuroscience.
Michael has led multiple initiatives focused on the responsible development, education, and application of AI, including serving as the Director of AI Center at Miami Dade College, and the Director of Programs at the Institute for Data Science and Computing at University of Miami. He also served as the Chief Science Officer at the Flow Research Collective, founded by Steven Kotler, where he researched the science that underscores ultimate human performance, flow, and well-being.
Michael’s current work integrates brain science, technology, and systems thinking to optimize team performance. What drives his work is a belief in human potential and consciousness – particularly how science and technology can be used to expand it responsibly.
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Timestamps:
[00:01:15] AI and human flourishing.
[00:05:06] Definition of human flourishing.
[00:09:01] AI in mental health therapy.
[00:14:45] AI as a therapeutic tool.
[00:18:34] AI's impact on parenting.
[00:21:38] Human flourishing and AI impact.
[00:28:37] Cognitive offloading.
[00:32:11] Impact of AI on learning.
[00:35:25] AI-assisted personal flourishing plan.
[00:41:52] AI ethics and responsibility.
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David Radosevich, Ph.D., is a psychologist and coach specializing in high performance, leadership, and team culture. He is an associate professor of management for the Austin E. Cofrin School of Business at the University of Wisconsin – Green Bay. He is also co-founder of Flow Prone, a flow and high performance training and coaching organization.
David has published peer-reviewed articles in leading academic journals and chapters in #1 international bestselling books. He works with C-suite leaders of Fortune 500 companies, and coaches individuals and leaders to enhance their leadership, teamwork, and emotional intelligence.
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Links:
LinkedInAcademic webpageFlow LabPublicationsTimestamps:
[00:02:12] Defining flourishing.
[00:07:16] Psychological strengths and flourishing.
[00:11:49] Protective and promotive strengths.
[00:14:06] Self-efficacy and burnout prevention.
[00:19:06] Flourishing and anti-fragility contrast.
[00:20:27] Anti-fragility in mental performance.
[00:25:04] Self-talk and self-efficacy.
[00:28:56] Assessing optimism in individuals.
[00:31:48] Importance of optimism for flourishing.
[00:33:58] Gratitude-forward exercises.
[00:38:39] Flourishing as a daily activity.
[00:40:41] Psychological strengths in flourishing.
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Matthew Lee, Ph.D., is a Research Associate at the Human Flourishing Program at Harvard University, a member of the Global Study of Human Flourishing research team, and Director of the Human Flourishing Program's Flourishing Network. He is Professor of the Social Sciences and Humanities at the Institute for Studies of Religion at Baylor University and a Distinguished Visiting Scholar of Health, Flourishing, and Positive Psychology at Stony Brook University’s Center for Medical Humanities, Compassionate Care, and Bioethics, as well as a Visiting Scholar at the Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital.
Matthew’s current research explores topics such as well-being and flourishing, benevolent service to others, and the integration of social science and the humanities. He is co-editor of Measuring Well-Being: Interdisciplinary Perspectives from the Social Sciences and the Humanities and Leadership for Flourishing, both published by Oxford University Press, as well as, Transcending Crisis by Attending to Care, Emotions, and Flourishing (Routledge, 2023).
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Timestamps:
[02:49] Global Flourishing Study overview.
[08:18] Understanding flourishing through context.
[00:12:43] Flourishing vs. Resilience Debate.
[00:17:01] Wholeness amidst adversity.
[00:22:20] Harmonizing well-being across outcomes.
[00:27:01] Negative relationship between GDP and flourishing.
[00:32:08] Japan's unique societal challenges.
[00:36:45] Spirituality and community impact.
[00:42:06] Lifelong effects of childhood experiences.
[00:44:31] Researching human flourishing data.
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Dr. Alison Jane Martingano is a social psychologist at the University of Wisconsin–Green Bay, where she leads the Social Research Lab dedicated to investigating empathy and perspective-taking. She has published her research in leading academic journals such as the Proceedings of the National Academy of Sciences, Social Psychological and Personality Science, and Popular Media.
Alison hosts the fortnightly Psychology & Stuff podcast, chatting with psychologists and Green Bay locals about topics ranging from sports to false confessions. In addition, she blogs for Psychology Today, translating cutting-edge psychology research into clear, relatable insights.
As an immigrant and military wife, Alison appreciates the difficulties and opportunities that communicating with those dissimilar from ourselves can bring. She is a passionate educator and TEDx speaker and hopes to inspire her students, and others, to nurture empathy in a changing world.
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Links:
WebsiteAcademic webpageInstagramLinkedInTwitterGoogle ScholarPsychology Today blogPsychology and Stuff podcastTEDx Talk: “How to train your empathy muscles”Timestamps:
00:01:51 - Defining Empathy and Perspective Taking00:03:08 - Types of Empathy and Research Disagreements00:07:07 - Negative Effects of Mirroring Negative Emotions00:11:01 - Empathy Without Negative Emotional Mirroring00:15:10 - Is Empathy Always Good?00:17:47 - The Paradox of Empathy and Helping Behavior00:18:42 - Compassion as a Buffer Against Burnout00:20:41 - The Warm Glow of Helping Others00:25:25 - Chosen Suffering and Antifragility00:26:15 - The Upper Limit of Compassion00:27:21 - Empathy and Burnout: Positive and Negative Connections00:30:27 - Practical Strategies for Developing Empathy00:32:29 - Recommended Books for Building Empathy00:34:06 - Summary of Empathy Types and Benefits00:35:03 - Practical Strategies to Avoid Burnout While Building Empathy00:35:36 - Controversial Tip: Eavesdropping to Build Empathy00:36:46 - Children Learning Empathy Through Observation00:37:14 - Safe Settings for Practicing Perspective Taking00:42:09 - Role-Playing and Social Networks in Empathy Development00:42:55 - “Toxic Empathy”: Misunderstandings and Clarifications
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We’re delighted to host two guests on today’s show, both of whom are expert psychotherapists and counselling psychologists: Dr. Ritika Suk Birah – AKA “Dr. Ritz” – and Dr. Victoria Uwannah.
Ritz is a counselling psychologist specializing in guiding high-performing individuals toward profound self-awareness and transformative growth. She studied neuroscience and psychology at King’s College London and has a Ph.D. in psychotherapeutic and counselling psychology. With over 12 years experience in the clinical field, she delivers sought-after mental health and well-being programs rooted in neuroscience.
Ritz balances her time between individual therapy, giving keynote talks, delivering workshops and developing bespoke programs for workplaces. Her work focuses on mental health, resilience, and the power of reflection, delivering actionable strategies that inspire and motivate.
Ritz co-hosts the Therapy Floor podcast with our second guest, Dr. Victoria Uwannah.
Victoria is a Chartered Counselling Psychologist with a Ph.D. in psychotherapeutic and counselling psychology. She’s been working in mental health for over 15 years, including for the UK’s National Health Service and in education, providing therapeutic and consultation services.
Victoria is trained in several therapy modalities, including cognitive behavioral therapy, psychodynamic therapy, mentalization-based therapy and dialectical behavioral therapy. Her experience has covered working with individuals at all stages of life, as well as more specialist areas such as group therapy, relational work with couples and families, schools and corporate environments. Her aim across all these individuals and groups is the same: to bring clarity, compassion and understanding to people to propel them towards change and help them lead fulfilling lives.
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Ritz links:
WebsiteReflect with Dr. RitzPodcast: The Therapy FloorInstagramLinkedInTikTokYouTubeFacebookVictoria links:
WebsitePodcast: The Therapy FloorInstagramLinkedInTimestamps:
00:01:22 - Welcoming Dr. Ritz and Dr. Victoria00:01:57 - Main Struggles Preventing Flourishing00:04:18 - The Role of Authenticity in Flourishing00:07:03 - The Dark Side of Constantly Striving to Flourish00:08:32 - Understanding Authenticity00:10:31 - The Importance of Somatic Awareness00:12:57 - The Role of Intuition00:14:21 - Practical Strategies00:17:04 - Cultivating Trust in Yourself and the Process00:23:44 - Strategies for Building Resilience and Emotional Regulation00:34:16 - The Bi-Directional Nature of Emotion Regulation00:40:47 - Acceptance and Distress Tolerance00:44:49 - Final Thoughts on Flourishing
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Dr. Satchin Panda is a world-leading expert in circadian rhythm research. He’s an Associate Professor at the Salk Institute for Biological Studies, a Pew Scholar, and a recipient of the Dana Foundation Award in brain and immune system imaging.
Satchin is the author of two best-selling books, The Circadian Code and The Circadian Diabetes Code.
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Links:
WebsiteInstagramLinkedInTwitterBook: The Circadian Code: Supercharge Your Energy and Sleep Well Every Night (2018)On Time HealthTimestamps:
[00:06:29] Circadian rhythms and health.
[00:09:35] Circadian rhythm disruption examples.
[00:18:01] Shift work and health risks.
[00:27:49] Circadian rhythm and body clocks.
[00:34:36] Eating timing and sleep quality.
[00:39:05] Balancing social and physical health.
[00:45:31] Sleep-wake cycle and caffeine.
[00:50:49] Sleep's impact on daily function.
[00:54:31] Circadian rhythms and diabetes.
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Stephanie Harrison is an expert in the science of happiness, author of the international bestseller New Happy: Getting Happiness Right in a World that’s Got It Wrong (2024), and creator of the new happy philosophy.
In New Happy, Stephanie argues that the secret to happiness is helping others, and that by adopting this philosophy in our lives, we will be able to solve the world's toughest problems.
Stephanie leads an international movement devoted to spreading the New Happy philosophy. Her organization, the New Happy, reaches millions of people around the world every month, offering award-winning art, a podcast, a newsletter, articles, and unique tools for building happiness.
Stephanie speaks about happiness, culture, and leadership at companies around the world, and has been featured in publications including the New York Times, LA Times, Wall Street Journal, CNBC, Forbes, Fast Company, Oprah Daily, Harvard Business Review, BigThink, and more. She is a regular speaker at Fortune 500 companies and has been recognized as one of the top 25 global leaders in mental health.
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Links:
WebsiteInstagramLinkedInFacebookTikTokYouTubeSubstackBook: The New Happy: Getting Happiness Right In A World That’s Got It Wrong (2024)Timestamps:
[03:55] Old happy and its beliefs.
[07:21] How worldview shapes happiness.
[11:10] Paths to happiness.
[18:14] Old happy vs. new happy.
[21:28] Helping as the core of happiness.
[28:54] Individualism and its consequences.
[32:36] Autonomy and social connection.
[34:44] Self-acceptance and perfectionism strategies.
[38:01] Self-acceptance and personal growth.
[42:49] Self-acceptance vs. perfectionism.
[46:47] Happiness is shared.
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Dr. Scott Barry Kaufman is a psychologist, coach, professor, keynote speaker, and bestselling author who is passionate about helping people with all kinds of minds live a creative, fulfilling, and self-actualized life. His early educational experiences made him realize the deep reservoir of untapped potential of students, including bright and creative children who have been diagnosed with a learning disability. He is among the top 1% most cited scientists in the world for his research on intelligence and creativity.
Scott is a professor of psychology at Columbia University and director of the Center for Human Potential. He has also been a professor at the University of Pennsylvania and NYU. He hosts The Psychology Podcast which has received over 30 million downloads and is widely considered among the top psychology podcasts in the world.
Scott’s writing has appeared in The Atlantic, Scientific American, Psychology Today, and Harvard Business Review, and he is the author and editor of 10 books, the most recent of which is Rise Above: Overcome a Victim Mindset, Empower Yourself, and Realize Your Full Potential, published in April 2025.
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Links:
WebsiteInstagramLinkedInFacebookThe Psychology PodcastBooksTimestamps:
[00:01:34] What is a victim mindset?
[00:03:52] Vulnerable narcissism in culture.
[00:10:30] Honest love vs. victim mindset.
[00:12:54] Victim mindset and self-actualization.
[00:17:44] Victim mindset and empowerment.
[00:20:43] Victim to self-esteem issues.
[00:27:20] Collective victimhood and empowerment.
[00:30:24] Malevolent intent in ambiguity.
[00:34:07] Victim mindset in everyday life.
[00:39:28] Virtuous victim mindset.
[00:41:29] Final thoughts on human potential and growth.
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Drew Ramsey, MD, is a leading board-certified integrative psychiatrist, best-selling author and leading proponent of nutritional psychiatry and mental fitness. He served as an Assistant Clinical Professor of Psychiatry at Columbia University, Vagelos College of Physicians and Surgeon for twenty years. He also founded the Brain Food Clinic in New York City, a digital mental health practice, and Spruce Mental Health in Jackson, Wyoming. Using the latest research along with decades of clinical experience, he hopes to help people improve their mental health and build resilient mental fitness.
Drew is a sought-after speaker, conducts workshops nationally, and his work has been featured throughout the media. He co-hosts the Men’s Health Magazine series Friday Sessions and has delivered three TEDx talks, a video series with Big Think, and the BBC documentary Food on the Brain. His work and writing have been featured by The Today Show, CBS Sunday Morning, The New York Times, The Wall Street Journal, The Atlantic, Lancet Psychiatry, TIME and NPR.
Drew’s books have helped establish nutritional psychiatry and explore the connection between food and mental health: the international best-seller Eat to Beat Depression and Anxiety (HarperWave 2021), now translated into 9 languages; the award-winning cookbook Eat Complete: The 21 Nutrients that Fuel Brain Power, Boost Weight Loss and Transform Your Health (HarperWave 2016); the bestseller 50 Shades of Kale (HarperWave 2013), and The Happiness Diet: A Nutritional Prescription for a Sharp Brain, Balanced Mood and Lean, Energized Body (Rodale 2011). His latest book is Healing the Modern Brain: Nine Tenets to Build Mental Fitness and Revitalize Your Mind (March 2025).
Learn more and subscribe at flourishfmpodcast.com
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Links:
WebsiteInstagramFacebookTwitterLinkedInForthcoming book: Healing the Modern Brain: Nine Tenets to Build Mental Fitness and Revitalize Your Mind (March 2025)PodcastTimestamps:
[00:03:36] Mental fitness and health.
[00:09:53] Mental fitness and modern challenges.
[00:10:24] Modern mental health strategies.
[00:19:04] Lifestyle medicine and self-awareness.
[00:24:05] Connection and mental fitness.
[00:31:18] Nature's impact on mental health.
[00:38:13] Hedonism vs. Eudaimonia.
[00:45:07] Dopamine and pleasure balance.
[00:55:03] Goals for mental health.
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