The One You Feed | Personal Growth, Emotional Resilience & Purpose

Have you ever noticed how a low mood can make everything in your life look worse, even when nothing has changed? In this episode, Owen Fitzpatrick explores “inner propaganda”: the convincing stories our minds tell us that turn self-doubt and difficult emotions into seemingly undeniable truths. Drawing from his book, Inner Propaganda, and his own experience with depression, Owen explains why our brains gather evidence to support how we already feel, and explores how questioning those stories, taking small actions, and bringing some humor to our inner dialogue can help us navigate difficult days without believing everything we think.

A Weekly Bite of Wisdom: Want to go deeper with the ideas we explore on The One You Feed? Every Wednesday, Eric shares a short, practical email that turns insights about mental health, relationships, purpose, habits, and personal growth into simple practices you can use right away. You’ll also receive our Weekend Podcast Playlist featuring a recap of the week’s episodes. It’s free, takes about a minute to read, and is enjoyed by thousands of readers each week. Sign up at oneyoufeed.net/newsletter.

Key Takeaways:

• Why negative thinking can feel like an accurate view of reality, making it difficult to recognize and question.
• How “mood congruent cognition” leads your brain to seek out memories and evidence that reinforce your emotional state.
• Why feeling certain about a thought doesn’t necessarily make it true—and how that certainty can become a cue to pause.
• How asking questions you can honestly answer can loosen self-doubt without forcing positive affirmations.
• Why working with thoughts, tending to emotions, and taking action offer different ways to respond when you’re struggling.
• How humor and patience can help you take painful thoughts less seriously and avoid feeling worse about feeling bad.

To learn more, click here!

If you enjoyed this conversation with Owen Fitzpatrick, check out these other episodes:

How to Quiet the Inner Critic and Finally Get Unstuck with Michelle Chalfant

How to Tame Your Inner Critic with Dr. Aziz Gazipura

This episode is sponsored by:

Ka’Chavais your daily all-in-one shake, with protein, fiber, greens, superfoods, vitamins, minerals, omega-3s, probiotics, and more. Go tohttps://www.kachava.com/and use code FEED for 15% off your first order.

David Protein bars deliver up to 28g of protein for just 150 calories—without sacrificing taste! For a limited time, our listeners can receive this special deal: buy 4 cartons and get the 5th free when you go to www.davidprotein.com/FEED

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In this episode, Dr. Sara Kuburic discusses how to discover yourself, one decision at a time. Questions like: Who are you beyond your job, your relationships, and the roles you fill? Drawing from her book, It’s on Me: Accept Hard Truths, Discover Yourself, and Change Your Life, Sara shares how she lost touch with herself while building a life that looked good from the outside. She also explores why understanding your past is only part of creating change, how taking responsibility differs from blaming yourself, and how small, intentional choices can help you build a life that feels like your own.

Feeling overwhelmed in your life? Check out ⁠⁠⁠Overwhelm is Optional ⁠⁠⁠— a 4-week email course that helps you feel calmer and more grounded without needing to do less. In under 10 minutes a day, you’ll learn simple mindset shifts (called “Still Points”) you can use right inside the life you already have. ⁠⁠⁠Sign up here for only $29!⁠⁠

Key Takeaways:

• How living according to what you think you should want can leave you disconnected from yourself.
• Why understanding the roots of your behavior doesn’t automatically change it—and how everyday choices help turn insight into action.
• How to take responsibility for your healing without blaming yourself for what happened to you.
• Why discovering yourself is an ongoing practice, rather than a single breakthrough.
• How recognizing the choices behind familiar obligations can restore a sense of freedom and agency.
• Why authenticity sometimes means making an uncomfortable decision that aligns with your values.

To learn more, ⁠⁠⁠click here!⁠⁠⁠

If you enjoyed this conversation with Sara Kuberic, check out these other episodes:

Finding Your Way to Healing, Hope, and Peace with Seth Gillihan

How to Own Our Struggles and Find Healing with Minaa B.

This episode is sponsored by:

⁠⁠⁠Ka’Chava ⁠⁠⁠is your daily all-in-one shake, with protein, fiber, greens, superfoods, vitamins, minerals, omega-3s, probiotics, and more. Go to⁠⁠⁠ KaChava.com ⁠⁠⁠and use code FEED for 15% off your first order.

⁠⁠⁠David Protein⁠⁠⁠ bars deliver up to 28g of protein for just 150 calories—without sacrificing taste! For a limited time, our listeners can receive this special deal: buy 4 cartons and get the 5th free when you go to ⁠⁠⁠www.davidprotein.com/FEED

Learn more about your ad choices. Visit https://megaphone.fm/adchoices

In this episode, David Epstein explores why doing more can leave us overwhelmed, and how the right constraints can help us focus and make meaningful progress. Drawing on his book,Inside the Box: How Constraints Make Us Better, David shares why unlimited freedom can be surprisingly paralyzing and why adding another self-improvement habit isn’t always the answer. He and Eric discuss how to protect your attention, stop endlessly preparing, and make room for what matters before your to-do list is finished.

Feeling overwhelmed in your life? Check out ⁠⁠Overwhelm is Optional ⁠⁠— a 4-week email course that helps you feel calmer and more grounded without needing to do less. In under 10 minutes a day, you’ll learn simple mindset shifts (called “Still Points”) you can use right inside the life you already have. ⁠⁠Sign up here for only $29!⁠

Key Takeaways:

• Why limits can spark creativity by pushing us beyond our most familiar ideas
• How simple routines and clear boundaries reduce the burden of constantly deciding what to do next
• Why making progress often requires removing a commitment before adding something new
• How frequent task switching fragments attention and increases stress—even when we feel busy
• Why identifying the real bottleneck can accomplish more than optimizing everything else
• How to “consolidate your caring” by choosing commitments that reflect your values and fit your finite capacity

To learn more, ⁠⁠click here!⁠⁠

If you enjoyed this conversation with David Epstein, check out these other episodes:

From Overwhelm to Empowerment: Harnessing Tiny Shifts for Emotional Resilience with Elisha Goldstein

Are You Playing a Game You Actually Want to Win? | Seth Godin

This episode is sponsored by:

⁠⁠Ka’Chava ⁠⁠is your daily all-in-one shake, with protein, fiber, greens, superfoods, vitamins, minerals, omega-3s, probiotics, and more. Go to⁠⁠ KaChava.com ⁠⁠and use code FEED for 15% off your first order.

⁠⁠David Protein⁠⁠ bars deliver up to 28g of protein for just 150 calories—without sacrificing taste! For a limited time, our listeners can receive this special deal: buy 4 cartons and get the 5th free when you go to ⁠⁠www.davidprotein.com/FEED

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In this episode, Eric joins Dr. Laurie Santos on The Happiness Lab to explore why lasting change takes more than willpower—and how to develop the skills that make it easier. Drawing on his recovery from addiction and his book, How a Little Becomes a Lot, Eric shares how manageable actions help us build momentum and regain trust in ourselves. They also discuss how to choose goals that reflect what matters to you and keep making progress when motivation fades.

Free Guide: Outsmart the Hidden Saboteurs of Self-Control. What’s been holding you back lately? In this free guide, Eric shares the six common saboteurs that quietly derail our best intentions—like autopilot behavior, self-doubt, and emotional escapism—and offers practical strategies to help you regain control and move forward. Download your free copy at ⁠oneyoufeed.net/ebook.⁠

Key Takeaways:

• Why struggling to change doesn’t mean something is wrong with you—and how treating change as a skill opens up new possibilities
• How starting smaller than you think you should can build motivation and confidence
• Why resistance can persist even when an activity consistently makes you feel better
• How to distinguish your own values from desires shaped by comparison and your surroundings
• How specific plans and small adjustments to your environment make following through easier
• Why planning for setbacks and asking for support help you sustain change over time

To learn more, ⁠click here!⁠

If you enjoyed this conversation with Eric Zimmer and Dr. Lauri Santos, check out these other episodes:

Small Steps to Happiness: The Science of Mindful Living with Laurie Santos

How a Little Becomes a Lot: A Conversation with Eric Zimmer and Sahil Bloom

This episode is sponsored by:

⁠Ka’Chava ⁠is your daily all-in-one shake, with protein, fiber, greens, superfoods, vitamins, minerals, omega-3s, probiotics, and more. Go to⁠ KaChava.com ⁠and use code FEED for 15% off your first order.

⁠David Protein⁠ bars deliver up to 28g of protein for just 150 calories—without sacrificing taste! For a limited time, our listeners can receive this special deal: buy 4 cartons and get the 5th free when you go to ⁠www.davidprotein.com/FEED

Learn more about your ad choices. Visit https://megaphone.fm/adchoices

In this episode, Dr. Zaldy Tan explores how to live well with memory loss and what an Alzheimer’s diagnosis means for individuals and the people who love them. Drawing on his own experience caring for family members with Alzheimer’s, he discusses the questions many of us carry about forgetfulness, aging, and the fear of losing our independence. Together, they discuss how to stay connected as memory changes, make important decisions early, and approach caregiving with compassion—including for yourself. His new book is What to Remember When You Are Forgetting: How to Live and Thrive with Memory Loss, Alzheimer's, and Other Dementias

Free Guide: Outsmart the Hidden Saboteurs of Self-Control. What’s been holding you back lately? In this free guide, Eric shares the six common saboteurs that quietly derail our best intentions—like autopilot behavior, self-doubt, and emotional escapism—and offers practical strategies to help you regain control and move forward. Download your free copy at oneyoufeed.net/ebook.

Key Takeaways:

• How to distinguish everyday forgetfulness from changes that warrant a closer look
• What Alzheimer’s blood tests and genetic testing can—and can’t—tell us
• Why addressing health risks in midlife matters for long-term brain health
• How honest conversations about a diagnosis can help preserve friendships and meaningful activities
• Why familiar routines and reassurance can help when reasoning with someone with dementia doesn’t
• How caregivers can prepare for changing needs and find support before reaching exhaustion

To learn more, click here!

If you enjoyed this conversation with Zaldy Tan, check out these other episodes:

Eating for Brain Health with Lisa Mosconi

The Science of Emotions: How Your Brain Predicts Your Feelings with Lisa Feldman Barrett

This episode is sponsored by:

Ka’Chavais your daily all-in-one shake, with protein, fiber, greens, superfoods, vitamins, minerals, omega-3s, probiotics, and more. Go tohttps://www.kachava.com/and use code FEED for 15% off your first order.

David Protein bars deliver up to 28g of protein for just 150 calories—without sacrificing taste! For a limited time, our listeners can receive this special deal: buy 4 cartons and get the 5th free when you go to www.davidprotein.com/FEED

Learn more about your ad choices. Visit https://megaphone.fm/adchoices

Are you playing a game you actually want to win? In this episode, Seth Godin explores how to make intentional choices about the life you’re building—and recognize when someone else’s definition of success is steering you off course. Drawing on his book, This Is Strategy, Seth shares why chasing more can distract us from what matters, how the systems around us shape our behavior, and why a disappointing outcome doesn’t necessarily mean we made a bad decision.

Good Wolf Reminders
A little wisdom, right when you need it. Start receiving free text reminders designed to help you pause, reflect, and take meaningful action. Sign up at https://oneyoufeed.net/sms.

Key Takeaways:

•

Why strategy matters in everyday life, beyond business and career goals

•

How to recognize the systems shaping your choices—and find opportunities to act differently

•

Why measuring the wrong things can pull you away from the change you want to make

•

How to shift your attention from achieving more to doing work that matters

•

The difference between a good decision and a good outcome

•

How to think about whether to keep going or change your approach

•

Why community helps us sustain meaningful change

•

How today’s choices shape the person you’re becoming

For full show notes, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠!

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ is available now! Order your copy today!

If you enjoyed this conversation with Seth Godin, check out these other episodes:

How to Integrate Behavior Change with Your Values with Spencer Greenberg

How to Get Unstuck with Adam Alter

How to Think More Clearly and Make Better Decisions with Shane Parrish

This episode is sponsored by:

⁠⁠⁠⁠Ka’Chava ⁠⁠⁠⁠is your daily all-in-one shake, with protein, fiber, greens, superfoods, vitamins, minerals, omega-3s, probiotics, and more. Go to⁠⁠⁠⁠ KaChava.com ⁠⁠⁠⁠and use code FEED for 15% off your first order.

⁠⁠⁠⁠David Protein⁠⁠⁠⁠ bars deliver up to 28g of protein for just 150 calories—without sacrificing taste! For a limited time, our listeners can receive this special deal: buy 4 cartons and get the 5th free when you go to ⁠⁠⁠⁠www.davidprotein.com/FEED⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Learn more about your ad choices. Visit https://megaphone.fm/adchoices

In this episode, John R. Miles explores the mattering effect and how to find your way back to meaning and connection when you feel invisible in your own life. Drawing on his experience of achieving career success while feeling increasingly disconnected, John explains how we can slowly lose our sense of worth when life becomes a constant effort to prove our value. He also discusses how to recognize that gradual withdrawal, reconnect with the meaning in everyday actions, and make more room for relationships that help us feel seen. This conversation offers a starting point for anyone who’s getting things done but struggling to feel fully present in the life they’re living.

Good Wolf Reminders
A little wisdom, right when you need it. Start receiving free text reminders designed to help you pause, reflect, and take meaningful action. Sign up at oneyoufeed.net/sms.

Key Takeaways:

• Why feeling like you matter involves both feeling valued and knowing you make a difference
• How the “slow fade” can leave you physically present but emotionally absent in your own life
• The importance of belonging, having a say, and feeling safe enough to be yourself
• How connecting everyday tasks to what you care about can restore a sense of meaning
• Why reclaiming your choices starts with questioning the expectations you’ve been living by
• How protecting time for meaningful relationships helps interrupt the cycle of disconnection

For full show notes, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠!

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ is available now! Order your copy today!

If you enjoyed this conversation with John R. Miles, check out these other episodes:

How to Unlock Your Potential and Strategies for Intentional Living with John R. MilesLearning to Take Action for a Meaningful Life with Gregg Krech

This episode is sponsored by:

⁠⁠⁠Ka’Chava ⁠⁠⁠is your daily all-in-one shake, with protein, fiber, greens, superfoods, vitamins, minerals, omega-3s, probiotics, and more. Go to⁠⁠⁠ KaChava.com ⁠⁠⁠and use code FEED for 15% off your first order.

⁠⁠⁠David Protein⁠⁠⁠ bars deliver up to 28g of protein for just 150 calories—without sacrificing taste! For a limited time, our listeners can receive this special deal: buy 4 cartons and get the 5th free when you go to ⁠⁠⁠www.davidprotein.com/FEED⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Learn more about your ad choices. Visit https://megaphone.fm/adchoices

In this episode, Mariana Alessandri explores how to stop feeling bad about feeling bad, and why difficult emotions don’t mean there is something wrong with you. Drawing from her book, Night Vision: Seeing Ourselves Through Dark Moods, she discusses how the pressure to stay positive adds shame to pain, what it means to be on your own side, and how to support someone who’s struggling without trying to cheer them up. This conversation offers a more compassionate way to understand your emotions and feel less alone in them.

Feeling overwhelmed in your life? Check out ⁠⁠Overwhelm is Optional ⁠⁠— a 4-week email course that helps you feel calmer and more grounded without needing to do less. In under 10 minutes a day, you’ll learn simple mindset shifts (called “Still Points”) you can use right inside the life you already have. ⁠⁠Sign up here for only $29!⁠

Key Takeaways:

• How judging yourself for difficult emotions adds another layer of suffering
• Why the pressure to “choose happiness” can leave you feeling ashamed when you’re struggling
• What changes when you ask “What’s wrong?” instead of “What’s wrong with me?”
• How listening to anger and other uncomfortable emotions can help you understand what you need
• Why accepting emotional pain can coexist with wanting relief from it
• How to support someone through grief or sadness without demanding that they feel better

For full show notes, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠!

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ is available now! Order your copy today!

If you enjoyed this conversation with Mariana Alessandri, check out these other episodes:

How Identity Can Affect How You Deal with Depression with Kimi Culp

Gabe Howard on Mental Illness

This episode is sponsored by:

⁠⁠Ka’Chava ⁠⁠is your daily all-in-one shake, with protein, fiber, greens, superfoods, vitamins, minerals, omega-3s, probiotics, and more. Go to⁠⁠ KaChava.com ⁠⁠and use code FEED for 15% off your first order.

⁠⁠David Protein⁠⁠ bars deliver up to 28g of protein for just 150 calories—without sacrificing taste! For a limited time, our listeners can receive this special deal: buy 4 cartons and get the 5th free when you go to ⁠⁠www.davidprotein.com/FEED⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠

Learn more about your ad choices. Visit https://megaphone.fm/adchoices

In this episode, Cory Allen explores how to find calm when life won’t slow down and the pressure to keep doing more feels constant. Drawing from his new book, The Quiet Age, Cory shares how the tension we carry shapes our experience and why low moods can tell convincing lies about our self-worth. He also discusses letting go without giving up, making room for rest, and recognizing that a thought can feel real without being true. This conversation offers practical ways to meet difficult moments with greater clarity and find space to breathe within the life you already have.

Feeling overwhelmed in your life? Check out ⁠⁠Overwhelm is Optional ⁠⁠— a 4-week email course that helps you feel calmer and more grounded without needing to do less. In under 10 minutes a day, you’ll learn simple mindset shifts (called “Still Points”) you can use right inside the life you already have. ⁠⁠Sign up here for only $29!⁠

Key Takeaways:

• How to recognize the everyday tension that makes small frustrations feel overwhelming
• The difference between accepting a difficult situation and resigning yourself to it
• Why rest supports progress—and how to loosen the pressure to always do more
• How low moods turn temporary feelings into damaging stories about who you are
• How returning to your values can help you separate your self-worth from your accomplishments
• Why mental clarity comes from changing your relationship with thoughts rather than trying to eliminate them

For full show notes, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠!

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ is available now! Order your copy today!

If you enjoyed this conversation with Cory Allen, check out these other episodes:

How to Shift Your Mindset and Believe More is Possible with Cory Allen

Mindfulness and Understanding Identity with Cory Allen

How to Feel Lighter with Yung Pueblo

This episode is sponsored by:

⁠Ka’Chava ⁠is your daily all-in-one shake, with protein, fiber, greens, superfoods, vitamins, minerals, omega-3s, probiotics, and more. Go to⁠ KaChava.com ⁠and use code FEED for 15% off your first order.

⁠David Protein⁠ bars deliver up to 28g of protein for just 150 calories—without sacrificing taste! For a limited time, our listeners can receive this special deal: buy 4 cartons and get the 5th free when you go to ⁠www.davidprotein.com/FEED⁠

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Learn more about your ad choices. Visit https://megaphone.fm/adchoices

In this episode, Scott Stabile discusses how to be enough as you are and how to grow without shaming yourself. He explores how self-love and self-acceptance can support meaningful change, as well as how to practice self-compassion when it feels out of reach, recognize the small ways you already care for yourself, and loosen the grip of other people’s judgments. Drawing from his book Enough as You Are, Scott offers practical ways to build a more loving relationship with yourself, even when you’re struggling, making mistakes, or wishing you were further along.

⁠A Weekly Bite of Wisdom:⁠ Want to go deeper with the ideas we explore on The One You Feed? Every Wednesday, you’ll receive a short, practical email that turns insights about mental health, relationships, purpose, habits, and personal growth into simple practices you can use right away. You’ll also receive our Weekend Podcast Playlist that includes a recap of the week’s episodes with our featured guests. It’s free, takes about a minute to read, and is enjoyed by thousands of readers each week. Sign up at ⁠oneyoufeed.net/newsletter.⁠

Key Takeaways:

• How to recognize everyday acts of self-care as evidence that you’re already practicing self-love
• Why “I’m willing to love myself” can be more helpful than an affirmation you don’t believe
• How to accept yourself as you are while making choices that support growth
• What it means to have your own back, especially when you fail or face rejection
• How to work with envy and jealousy without adding shame to already difficult feelings
• Why your past disappointments don’t have to determine what’s possible for your future

For full show notes, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠!

⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ is available now! Order your copy today!

If you enjoyed this conversation with Scott Stabile, check out these other episodes:

Choosing Love in a Divisive World: Empathy as Our Guiding Light with Scott Stabile

Perfecting Self-Love with Scott Stabile

This episode is sponsored by:

Ka’Chavais your daily all-in-one shake, with protein, fiber, greens, superfoods, vitamins, minerals, omega-3s, probiotics, and more. Go tohttps://www.kachava.com/and use code FEED for 15% off your first order.

David Protein bars deliver up to 28g of protein for just 150 calories—without sacrificing taste! For a limited time, our listeners can receive this special deal: buy 4 cartons and get the 5th free when you go to www.davidprotein.com/FEED

⁠⁠⁠⁠⁠⁠⁠

Learn more about your ad choices. Visit https://megaphone.fm/adchoices

In this episode, Mark Nepo talks about how the words we use shape the way we experience our lives. Drawing on Mark’s new book The Language of the Soul, he explores how words can help us make room for pain and fear or make those experiences feel even bigger. Mark also discusses what it means to be wholehearted, why ordinary moments don’t have to feel extraordinary to matter, and how to return to a fuller sense of life when we’ve lost touch with it.

A Weekly Bite of Wisdom: Want to go deeper with the ideas we explore on The One You Feed? Every Wednesday, you’ll receive a short, practical email that turns insights about mental health, relationships, purpose, habits, and personal growth into simple practices you can use right away. You’ll also receive our Weekend Podcast Playlist that includes a recap of the week’s episodes with our featured guests. It’s free, takes about a minute to read, and is enjoyed by thousands of readers each week. Sign up at oneyoufeed.net/newsletter.

Key Takeaways:

• The words we choose can help us meet a difficult experience or intensify it.
• Being wholehearted means making room for the full range of feelings, including the ones we’d rather avoid.
• You don’t have to feel wonder in every ordinary moment for that moment to be worthwhile.
• When fear or pain narrows your view, relationships and practices can help you find a wider perspective.
• Acceptance can help you discern when to act and when to be patient.
• Returning to presence is a practice; losing touch with it doesn’t mean you’ve failed.

For full show notes, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠!

⁠⁠⁠⁠⁠⁠⁠⁠⁠How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life⁠⁠⁠⁠⁠⁠⁠⁠⁠ is available now! Order your copy today!

If you enjoyed this conversation with Mark Nepo, you might also enjoy these other episodes:

Discovering Your Inner Resilience and Strength with Mark Nepo

Connecting to What Matters with Mark Nepo (2020)

How to Strengthen Your Resilience with Linda Graham

This episode is sponsored by:

⁠⁠Ka’Chava ⁠⁠is your daily all-in-one shake, with protein, fiber, greens, superfoods, vitamins, minerals, omega-3s, probiotics, and more. Go to⁠⁠ KaChava.com ⁠⁠and use code FEED for 15% off your first order.

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⁠⁠⁠⁠⁠⁠⁠Talkiatry⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ connects you with licensed psychiatrists for personalized, evidence-based mental health care, all online and covered by most major insurance plans. To get matched with an in-network psychiatrist in just a few minutes, visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Talkiatry.com/FEED.⁠⁠⁠

Learn more about your ad choices. Visit https://megaphone.fm/adchoices

In this episode, Sari Botton discusses how to start a new chapter when you think it’s too late and explains what happens when the life you expected stops making sense. At 54, writer and editor Sari Botton struggled to get interviews for jobs she was qualified for and feared her career was over. Now, at 60, she’s doing some of her most fulfilling work. In this episode, Sari and Eric talk about the realities of getting older, how to tell what deserves acceptance and what’s worth pushing back against, and why an unexpected crossroads can still lead somewhere good.

⁠Free Guide: Outsmart the Hidden Saboteurs of Self-Control.⁠ What’s been holding you back lately? In this free guide, Eric shares the six common saboteurs that quietly derail our best intentions—like autopilot behavior, self-doubt, and emotional escapism—and offers practical strategies to help you regain control and move forward. Download your free copy at ⁠oneyoufeed.net/ebook.⁠

Key Takeaways:

• Getting older can bring loss and new possibilities at the same time.
• You can accept changes in your body without accepting someone else’s limits on your life.
• A career setback may close one path while giving you room to create another.
• Rejection is part of pursuing creative work, but it can also be a reason to refine your approach.
• Taking one step can reveal options you couldn’t see from where you stood.
• You don’t have to have yourself completely figured out to begin again.

For full show notes, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠!

⁠⁠⁠⁠⁠⁠⁠⁠How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life⁠⁠⁠⁠⁠⁠⁠⁠ is available now! Order your copy today!

If you enjoyed this conversation with Sari Botton, you might also enjoy these other episodes:

Midlife Reinvention: How to Create Your Own Script for What Comes Next | Allison Aubrey

The Midlife Makeover: Redefining Success and Happiness After 40 with Chip Conley

Life Transitions with Bruce Feiler

Successful Aging with Alan Castel

This episode is sponsored by:

⁠Ka’Chava ⁠is your daily all-in-one shake, with protein, fiber, greens, superfoods, vitamins, minerals, omega-3s, probiotics, and more. Go to⁠ KaChava.com ⁠and use code FEED for 15% off your first order.

⁠⁠⁠⁠⁠Monarch⁠⁠⁠⁠⁠: Take control of your finances with Monarch, the all-in-one personal finance app that helps you budget, track spending, monitor investments, and work toward your financial goals. Get 50% off your first year of Monarch Core, go to https://www.monarch.com/ and enter Promo Code: FEED

⁠⁠⁠⁠⁠⁠Quince:⁠⁠⁠⁠⁠⁠⁠ Refresh your wardrobe with Quince by going to ⁠⁠⁠⁠⁠⁠⁠Quince.com/feed⁠⁠⁠⁠⁠⁠⁠ for free shipping and 365-day returns. Now available in Canada, too.

⁠⁠⁠⁠⁠⁠ZocDoc⁠⁠⁠⁠⁠⁠ – Taking care of your health just got easier – ⁠⁠⁠⁠⁠⁠start here with Zocdoc⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠Shopify⁠⁠⁠⁠⁠⁠ – The commerce platform that helps you build, grow, and manage your business all in one place. Start your $1/month trial at ⁠⁠⁠⁠⁠⁠shopify.com/feed.⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠Pebl⁠⁠⁠⁠⁠⁠⁠⁠ – an AI-powered platform that helps companies hire and manage global teams in 185+ countries. Get a free estimate at ⁠⁠⁠⁠⁠⁠⁠⁠hipebl.ai⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠⁠Tiny Health⁠⁠⁠⁠⁠⁠⁠⁠⁠‘s at-home gut health test provides science-backed insights into your microbiome, along with personalized recommendations to help you improve your digestion, energy, and overall well-being. Get $50 off your first test kit at⁠⁠⁠⁠⁠⁠⁠⁠⁠ tinyhealth.com/FEED⁠⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠ButcherBox:⁠⁠⁠⁠⁠⁠ Make dinnertime easier with ButcherBox, delivering high-quality 100% grass-fed beef, organic chicken, wild-caught seafood, and more, right to your door. Get $20 off your first box, plus your choice of free ground beef for life or free chicken thighs or top sirloins for a year, with free shipping always. Visit ⁠⁠⁠⁠⁠⁠ButcherBox.com/FEED⁠⁠⁠⁠⁠⁠ to claim your offer.

⁠⁠⁠⁠⁠⁠Talkiatry⁠⁠⁠⁠⁠⁠⁠⁠⁠ connects you with licensed psychiatrists for personalized, evidence-based mental health care, all online and covered by most major insurance plans. To get matched with an in-network psychiatrist in just a few minutes, visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠Talkiatry.com/FEED.⁠⁠⁠

Learn more about your ad choices. Visit https://megaphone.fm/adchoices

In this episode, Diane Shiffer, author of The Smallest of Joys, discusses how to find joy even when life is hard. She shares how small moments of beauty have helped her navigate anxiety, depression, grief, and uncertainty, and why joy and heartbreak don’t have to cancel each other out. Diane also explains her simple “sit and stare” practice, the freedom of accepting a seven-out-of-ten life, and how changing what we pay attention to can change the way we experience our lives.

Free Guide: Outsmart the Hidden Saboteurs of Self-Control. What’s been holding you back lately? In this free guide, Eric shares the six common saboteurs that quietly derail our best intentions—like autopilot behavior, self-doubt, and emotional escapism—and offers practical strategies to help you regain control and move forward. Download your free copy at oneyoufeed.net/ebook.

Key Takeaways:

• How to recognize and preserve the small moments that bring you joy
• Why pain and beauty can exist at the same time without diminishing each other
• How the simple “sit and stare” practice can create moments of calm during a stressful day
• Why accepting a seven-out-of-ten life can lead to greater contentment
• How to discover what genuinely lifts you instead of relying on what should make you happy
• Why self-kindness is often more effective than self-criticism when trying to make lasting changes
• How shifting your attention can help you experience more beauty without denying life’s difficulties

For full show notes, ⁠⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠⁠!

⁠⁠⁠⁠⁠⁠⁠How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life⁠⁠⁠⁠⁠⁠⁠ is available now! Order your copy today!

If you enjoyed this conversation with Diane Shiffer, you might also enjoy these other episodes:

Embracing the Messiness of Life: Finding Joy in Everyday Moments with Ross Gay

How to Turn Life’s Pain into a Path of Meaning and Joy with Danielle LaPorte

Finding Hope When Life Isn’t Okay and the Power of Micro Joys with Cyndie Spiegel

This episode is sponsored by:

Ka’Chavais your daily all-in-one shake, with protein, fiber, greens, superfoods, vitamins, minerals, omega-3s, probiotics, and more. Go tohttps://www.kachava.com/and use code FEED for 15% off your first order.

⁠⁠⁠⁠Monarch⁠⁠⁠⁠: Take control of your finances with Monarch, the all-in-one personal finance app that helps you budget, track spending, monitor investments, and work toward your financial goals. Get 50% off your first year of Monarch Core, go to https://www.monarch.com/ and enter Promo Code: FEED

⁠⁠⁠⁠⁠Quince:⁠⁠⁠⁠⁠⁠ Refresh your wardrobe with Quince by going to ⁠⁠⁠⁠⁠⁠Quince.com/feed⁠⁠⁠⁠⁠⁠ for free shipping and 365-day returns. Now available in Canada, too.

⁠⁠⁠⁠⁠ZocDoc⁠⁠⁠⁠⁠ – Taking care of your health just got easier – ⁠⁠⁠⁠⁠start here with Zocdoc⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠Shopify⁠⁠⁠⁠⁠ – The commerce platform that helps you build, grow, and manage your business all in one place. Start your $1/month trial at ⁠⁠⁠⁠⁠shopify.com/feed.⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠Pebl⁠⁠⁠⁠⁠⁠⁠ – an AI-powered platform that helps companies hire and manage global teams in 185+ countries. Get a free estimate at ⁠⁠⁠⁠⁠⁠⁠hipebl.ai⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠⁠Tiny Health⁠⁠⁠⁠⁠⁠⁠⁠‘s at-home gut health test provides science-backed insights into your microbiome, along with personalized recommendations to help you improve your digestion, energy, and overall well-being. Get $50 off your first test kit at⁠⁠⁠⁠⁠⁠⁠⁠ tinyhealth.com/FEED⁠⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠ButcherBox:⁠⁠⁠⁠⁠ Make dinnertime easier with ButcherBox, delivering high-quality 100% grass-fed beef, organic chicken, wild-caught seafood, and more, right to your door. Get $20 off your first box, plus your choice of free ground beef for life or free chicken thighs or top sirloins for a year, with free shipping always. Visit ⁠⁠⁠⁠⁠ButcherBox.com/FEED⁠⁠⁠⁠⁠ to claim your offer.

⁠⁠⁠⁠⁠Talkiatry⁠⁠⁠⁠⁠⁠⁠⁠ connects you with licensed psychiatrists for personalized, evidence-based mental health care, all online and covered by most major insurance plans. To get matched with an in-network psychiatrist in just a few minutes, visit ⁠⁠⁠⁠⁠⁠⁠⁠Talkiatry.com/FEED.⁠⁠⁠

Learn more about your ad choices. Visit https://megaphone.fm/adchoices

In this episode, Jonah Berger explains why we fight the changes we know we need. Jonah explains why pushing harder, piling on more reasons, or simply telling ourselves what we “should” do can actually create more resistance. Instead, he shares how identifying and removing the barriers to change can make transformation easier and more sustainable. They explore why small steps are often more effective than dramatic ones, how to work with our natural resistance, the hidden cost of staying with what’s “good enough,” and how the people around us quietly shape our choices.

⁠Good Wolf Reminders⁠ A little wisdom, right when you need it. Start receiving free text reminders designed to help you pause, reflect, and take meaningful action. Sign up at ⁠oneyoufeed.net/sms.⁠

Key Takeaways:

• Why pushing harder can actually make change more difficult
• How identifying barriers can make change easier
• Why giving ourselves choices reduces resistance
• How to turn a “should” into something we actually want to do
• Why starting small can be more effective than making a dramatic change
• How noticing the gap between what we say and what we do can motivate change
• Why “good enough” can keep us stuck longer than something that’s clearly bad
• How the immediate costs of change can overshadow its long-term benefits
• Why other people influence our choices more than we realize
• How becoming aware of those influences helps us choose them more intentionally

For full show notes, ⁠⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠⁠!

⁠⁠⁠⁠⁠⁠How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life⁠⁠⁠⁠⁠⁠ is available now! Order your copy today!

If you enjoyed this conversation with Jonah Berger, you might also enjoy these other episodes:

Mimetic Desires in Everyday Life with Luke Burgis

Effectively Thinking Ahead with Bina Venkataraman

This episode is sponsored by:

⁠⁠⁠Monarch⁠⁠⁠: Take control of your finances with Monarch, the all-in-one personal finance app that helps you budget, track spending, monitor investments, and work toward your financial goals. Get 50% off your first year of Monarch Core, go to https://www.monarch.com/ and enter Promo Code: FEED

⁠⁠⁠⁠Quince:⁠⁠⁠⁠⁠ Refresh your wardrobe with Quince by going to ⁠⁠⁠⁠⁠Quince.com/feed⁠⁠⁠⁠⁠ for free shipping and 365-day returns. Now available in Canada, too.

⁠⁠⁠⁠ZocDoc⁠⁠⁠⁠ – Taking care of your health just got easier – ⁠⁠⁠⁠start here with Zocdoc⁠⁠⁠⁠

⁠⁠⁠⁠Shopify⁠⁠⁠⁠ – The commerce platform that helps you build, grow, and manage your business all in one place. Start your $1/month trial at ⁠⁠⁠⁠shopify.com/feed.⁠⁠⁠⁠

⁠⁠⁠⁠⁠Pebl⁠⁠⁠⁠⁠⁠ – an AI-powered platform that helps companies hire and manage global teams in 185+ countries. Get a free estimate at ⁠⁠⁠⁠⁠⁠hipebl.ai⁠⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠⁠Tiny Health⁠⁠⁠⁠⁠⁠⁠‘s at-home gut health test provides science-backed insights into your microbiome, along with personalized recommendations to help you improve your digestion, energy, and overall well-being. Get $50 off your first test kit at⁠⁠⁠⁠⁠⁠⁠ tinyhealth.com/FEED⁠⁠⁠⁠⁠⁠⁠

⁠⁠⁠⁠ButcherBox:⁠⁠⁠⁠ Make dinnertime easier with ButcherBox, delivering high-quality 100% grass-fed beef, organic chicken, wild-caught seafood, and more, right to your door. Get $20 off your first box, plus your choice of free ground beef for life or free chicken thighs or top sirloins for a year, with free shipping always. Visit ⁠⁠⁠⁠ButcherBox.com/FEED⁠⁠⁠⁠ to claim your offer.

⁠⁠⁠⁠Talkiatry⁠⁠⁠⁠⁠⁠⁠ connects you with licensed psychiatrists for personalized, evidence-based mental health care, all online and covered by most major insurance plans. To get matched with an in-network psychiatrist in just a few minutes, visit ⁠⁠⁠⁠⁠⁠⁠Talkiatry.com/FEED.⁠⁠⁠

Learn more about your ad choices. Visit https://megaphone.fm/adchoices

In this episode, Dr. Marisa G. Franco explores why feeling insecure doesn’t mean you’re back at the beginning, and how real self-worth may come from learning to make room for every part of yourself. She and Eric discuss why old insecurities can return even after years of growth, how past experiences continue to shape our reactions in the present, and why intellectual insight isn’t always enough to change how we feel. Marisa explains what it means to become “secure-ish,” how acknowledging difficult emotions can help us regulate them, and why true security isn’t about never feeling anxious, rejected, or uncertain. It’s about trusting that we can meet those feelings when they arise.

Good Wolf Reminders
A little wisdom, right when you need it. Start receiving free text reminders designed to help you pause, reflect, and take meaningful action. Sign up at oneyoufeed.net/sms.

Key Takeaways:

• Why feeling insecure doesn’t erase the progress you’ve already made
• How acknowledging difficult emotions helps us regulate them instead of being controlled by them
• Why old memories can shape present-day reactions, even when we know intellectually that we’re safe
• How memory reconsolidation may help change the emotional impact of painful experiences
• Why some past experiences remain in the body even when we can’t consciously remember them
• What it means to become “secure-ish” rather than trying to eliminate insecurity altogether
• How accepting the anxious, needy, or vulnerable parts of ourselves can strengthen self-worth

For full show notes, ⁠⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠⁠!

⁠⁠⁠⁠⁠How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life⁠⁠⁠⁠⁠ is available now! Order your copy today!

If you enjoyed this conversation with Dr. Marisa G. Franco, check out these other episodes:

How to Overcome Loneliness through Platonic Friendships with Marisa Franco

How to Become Unlonely with Jillian Richardson

How to Find Joy and Community with Radha Agrawal

This episode is sponsored by:

⁠⁠Monarch⁠⁠: Take control of your finances with Monarch, the all-in-one personal finance app that helps you budget, track spending, monitor investments, and work toward your financial goals. Get 50% off your first year of Monarch Core, go to https://www.monarch.com/ and enter Promo Code: FEED

⁠⁠⁠Quince:⁠⁠⁠⁠ Refresh your wardrobe with Quince by going to ⁠⁠⁠⁠Quince.com/feed⁠⁠⁠⁠ for free shipping and 365-day returns. Now available in Canada, too.

⁠⁠⁠ZocDoc⁠⁠⁠ – Taking care of your health just got easier – ⁠⁠⁠start here with Zocdoc⁠⁠⁠

⁠⁠⁠Shopify⁠⁠⁠ – The commerce platform that helps you build, grow, and manage your business all in one place. Start your $1/month trial at ⁠⁠⁠shopify.com/feed.⁠⁠⁠

⁠⁠⁠⁠Pebl⁠⁠⁠⁠⁠ – an AI-powered platform that helps companies hire and manage global teams in 185+ countries. Get a free estimate at ⁠⁠⁠⁠⁠hipebl.ai⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠Tiny Health⁠⁠⁠⁠⁠⁠‘s at-home gut health test provides science-backed insights into your microbiome, along with personalized recommendations to help you improve your digestion, energy, and overall well-being. Get $50 off your first test kit at⁠⁠⁠⁠⁠⁠ tinyhealth.com/FEED⁠⁠⁠⁠⁠⁠

⁠⁠⁠ButcherBox:⁠⁠⁠ Make dinnertime easier with ButcherBox, delivering high-quality 100% grass-fed beef, organic chicken, wild-caught seafood, and more, right to your door. Get $20 off your first box, plus your choice of free ground beef for life or free chicken thighs or top sirloins for a year, with free shipping always. Visit ⁠⁠⁠ButcherBox.com/FEED⁠⁠⁠ to claim your offer.

⁠⁠⁠Talkiatry⁠⁠⁠⁠⁠⁠ connects you with licensed psychiatrists for personalized, evidence-based mental health care, all online and covered by most major insurance plans. To get matched with an in-network psychiatrist in just a few minutes, visit ⁠⁠⁠⁠⁠⁠Talkiatry.com/FEED.⁠⁠⁠

Learn more about your ad choices. Visit https://megaphone.fm/adchoices

In this episode, Allison Aubrey explores midlife reinvention and how to create your own script for what comes next. She shares why midlife can be less about winding down and more about rediscovering parts of ourselves that may have been set aside during years of work, parenting, and responsibility. Allison and Eric discuss moving from performance to play, working with fear and self-doubt, reconnecting with intuition, and finding a renewed sense of purpose. They also explore the surprising role dreams can play in revealing what we really want and how to close the gap between knowing what’s good for us and actually doing it.

⁠⁠A Weekly Bite of Wisdom:⁠⁠ Want to go deeper with the ideas we explore on The One You Feed? Every Wednesday, Eric shares a short, practical email that turns insights about mental health, relationships, purpose, habits, and personal growth into simple practices you can use right away. You’ll also receive our Weekend Podcast Playlist featuring a recap of the week’s episodes. It’s free, takes about a minute to read, and is enjoyed by thousands of readers each week. Sign up at ⁠⁠oneyoufeed.net/newsletter.⁠⁠

Key Takeaways:

• Why midlife can be a time of possibility rather than decline
• Moving beyond the expected “learn, earn, retire” script
• Returning to the interests and joy you may have left behind
• How fear and self-doubt can cut us off from intuition
• Shifting from a performance mindset to a mindset of play
• Why knowing your “why” helps you move through difficult transitions
• Using dreams as a tool for discovering what you really want
• Closing the gap between knowing what’s good for you and actually doing it

For full show notes, ⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠!

⁠⁠⁠⁠How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life⁠⁠⁠⁠ is available now! Order your copy today!

If you enjoyed this conversation with Allison Aubrey, check out these other episodes:

The Midlife Makeover: Redefining Success and Happiness After 40 with Chip Conley

Life Transitions with Bruce Feiler

Successful Aging with Alan Castel

This episode is sponsored by:

⁠Monarch⁠: Take control of your finances with Monarch, the all-in-one personal finance app that helps you budget, track spending, monitor investments, and work toward your financial goals. Get 50% off your first year of Monarch Core, go to https://www.monarch.com/ and enter Promo Code: FEED

⁠⁠Quince:⁠⁠⁠ Refresh your wardrobe with Quince by going to ⁠⁠⁠Quince.com/feed⁠⁠⁠ for free shipping and 365-day returns. Now available in Canada, too.

⁠⁠ZocDoc⁠⁠ – Taking care of your health just got easier – ⁠⁠start here with Zocdoc⁠⁠

⁠⁠Shopify⁠⁠ – The commerce platform that helps you build, grow, and manage your business all in one place. Start your $1/month trial at ⁠⁠shopify.com/feed.⁠⁠

⁠⁠⁠Pebl⁠⁠⁠⁠ – an AI-powered platform that helps companies hire and manage global teams in 185+ countries. Get a free estimate at ⁠⁠⁠⁠hipebl.ai⁠⁠⁠

⁠⁠⁠⁠⁠Tiny Health⁠⁠⁠⁠⁠‘s at-home gut health test provides science-backed insights into your microbiome, along with personalized recommendations to help you improve your digestion, energy, and overall well-being. Get $50 off your first test kit at⁠⁠⁠⁠⁠ tinyhealth.com/FEED⁠⁠⁠⁠⁠

⁠⁠ButcherBox:⁠⁠ Make dinnertime easier with ButcherBox, delivering high-quality 100% grass-fed beef, organic chicken, wild-caught seafood, and more, right to your door. Get $20 off your first box, plus your choice of free ground beef for life or free chicken thighs or top sirloins for a year, with free shipping always. Visit ⁠⁠ButcherBox.com/FEED⁠⁠ to claim your offer.

⁠⁠Talkiatry⁠⁠⁠⁠⁠ connects you with licensed psychiatrists for personalized, evidence-based mental health care, all online and covered by most major insurance plans. To get matched with an in-network psychiatrist in just a few minutes, visit ⁠⁠⁠⁠⁠Talkiatry.com/FEED.⁠⁠⁠

Learn more about your ad choices. Visit https://megaphone.fm/adchoices

In this episode, Jim Kwik explores how the thoughts, habits, and choices we repeat each day shape who we become. He explains why we’re always training our brains—whether we’re practicing focus or distraction, resilience or avoidance—and how small, intentional actions can strengthen self-trust and create lasting change. Jim also shares why protecting the first moments of your morning matters, how to move beyond the impossible standard of work-life balance, and practical ways to train your attention, regulate your emotions, and create more harmony in your life.

Feeling overwhelmed in your life? Check out ⁠⁠Overwhelm is Optional ⁠⁠— a 4-week email course that helps you feel calmer and more grounded without needing to do less. In under 10 minutes a day, you’ll learn simple mindset shifts (called “Still Points”) you can use right inside the life you already have. ⁠⁠Sign up here for only $29!⁠

Key Takeaways:

• How repeated thoughts and behaviors reshape the brain
• Why we become what we consistently practice
• How keeping promises to yourself builds confidence and self-trust
• Why protecting your attention first thing in the morning matters
• How small daily practices compound into meaningful change
• Why work-life harmony may be more useful than work-life balance
• How challenging your brain helps strengthen focus, memory, and creativity
• Why emotional regulation starts with choosing who you want to be
• How to structure your day around creating, consuming, and clearing
• Why progress and self-compassion matter more than perfection

For full show notes, ⁠⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠⁠!

⁠⁠⁠⁠How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life⁠⁠⁠⁠ is available now! Order your copy today!

If you enjoyed this conversation with Jim Kwik, check out these other episodes:

The Three Levers of Change: How to Shift Your Mindset, Motivation, and Methods for Success with Jim Kwik

How to Harness Brain Energy for Mental Health with Dr. Chris Palmer

This episode is sponsored by:

Monarch: Take control of your finances with Monarch, the all-in-one personal finance app that helps you budget, track spending, monitor investments, and work toward your financial goals. Get 50% off your first year of Monarch Core, go to https://www.monarch.com/ and enter Promo Code: FEED

Talkiatry⁠⁠⁠ connects you with licensed psychiatrists for personalized, evidence-based mental health care, all online and covered by most major insurance plans. To get matched with an in-network psychiatrist in just a few minutes, visit ⁠⁠⁠Talkiatry.com/FEED.⁠⁠⁠

David Protein bars deliver up to 28g of protein for just 150 calories—without sacrificing taste! For a limited time, our listeners can receive this special deal: buy 4 cartons and get the 5th free when you go to www.davidprotein.com/FEED

Quince:⁠ Refresh your wardrobe with Quince by going to ⁠Quince.com/feed⁠ for free shipping and 365-day returns. Now available in Canada, too.

ZocDoc – Taking care of your health just got easier – start here with Zocdoc

Shopify – The commerce platform that helps you build, grow, and manage your business all in one place. Start your $1/month trial at shopify.com/feed.

⁠Pebl⁠⁠ – an AI-powered platform that helps companies hire and manage global teams in 185+ countries. Get a free estimate at ⁠⁠hipebl.ai⁠

⁠⁠⁠Tiny Health⁠⁠⁠‘s at-home gut health test provides science-backed insights into your microbiome, along with personalized recommendations to help you improve your digestion, energy, and overall well-being. Get $50 off your first test kit at⁠⁠⁠ tinyhealth.com/FEED⁠⁠⁠

ButcherBox: Make dinnertime easier with ButcherBox, delivering high-quality 100% grass-fed beef, organic chicken, wild-caught seafood, and more, right to your door. Get $20 off your first box, plus your choice of free ground beef for life or free chicken thighs or top sirloins for a year, with free shipping always. Visit https://butcherbox.com/FEED to claim your offer.

Learn more about your ad choices. Visit https://megaphone.fm/adchoices

In this episode, Jane Ratcliffe explores how to accept what you can’t change without giving up. After a traumatic brain injury dramatically altered the course of her life, Jane spent years navigating debilitating symptoms while holding onto an enduring sense of hope, joy, and gratitude. She and Eric explore the complicated balance between accepting reality and continuing to fight for change, why being “okay” can sometimes keep us from asking for the help we need, and how self-forgiveness, imagination, and a deeper sense of interconnectedness can help us live with what we cannot fix. Jane’s story offers a moving reminder that acceptance doesn’t have to mean surrender—and that even in the midst of difficulty, there can still be room for beauty, connection, and hope.

⁠A Weekly Bite of Wisdom:⁠ Want to go deeper with the ideas we explore on The One You Feed? Every Wednesday, Eric shares a short, practical email that turns insights about mental health, relationships, purpose, habits, and personal growth into simple practices you can use right away. You’ll also receive our Weekend Podcast Playlist featuring a recap of the week’s episodes. It’s free, takes about a minute to read, and is enjoyed by thousands of readers each week. Sign up at ⁠oneyoufeed.net/newsletter.⁠

Key Takeaways:

• How joy and gratitude can coexist with pain and fear
• Finding the balance between acceptance and continuing to fight for change
• Why resisting what’s happening can sometimes make suffering worse
• Making peace with the lives we might have lived and what we’ve lost
• How imagination can offer comfort during difficult times
• Recognizing the interconnectedness and support woven into everyday life
• How spiritual practices can prepare us for times when life becomes difficult
• Why always being “okay” can sometimes keep us from asking for help
• Using self-forgiveness to interrupt regret and self-blame

For full show notes, ⁠⁠⁠⁠⁠click here⁠⁠⁠⁠⁠!

⁠⁠⁠How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life⁠⁠⁠ is available now! Order your copy today!

If you enjoyed this conversation with Jane Ratcliffe, check out these other episodes:

Finding Hope When Life Isn’t Okay and the Power of Micro Joys with Cyndie Spiegel

Finding Your Way to Healing, Hope, and Peace with Seth Gillihan

This episode is sponsored by:

Monarch: Take control of your finances with Monarch, the all-in-one personal finance app that helps you budget, track spending, monitor investments, and work toward your financial goals. Get 50% off your first year of Monarch Core, go to https://www.monarch.com/ and enter Promo Code: FEED

⁠Quince:⁠⁠ Refresh your wardrobe with Quince by going to ⁠⁠Quince.com/feed⁠⁠ for free shipping and 365-day returns. Now available in Canada, too.

⁠ZocDoc⁠ – Taking care of your health just got easier – ⁠start here with Zocdoc⁠

⁠Shopify⁠ – The commerce platform that helps you build, grow, and manage your business all in one place. Start your $1/month trial at ⁠shopify.com/feed.⁠

⁠⁠Pebl⁠⁠⁠ – an AI-powered platform that helps companies hire and manage global teams in 185+ countries. Get a free estimate at ⁠⁠⁠hipebl.ai⁠⁠

⁠⁠⁠⁠Tiny Health⁠⁠⁠⁠‘s at-home gut health test provides science-backed insights into your microbiome, along with personalized recommendations to help you improve your digestion, energy, and overall well-being. Get $50 off your first test kit at⁠⁠⁠⁠ tinyhealth.com/FEED⁠⁠⁠⁠

⁠ButcherBox:⁠ Make dinnertime easier with ButcherBox, delivering high-quality 100% grass-fed beef, organic chicken, wild-caught seafood, and more, right to your door. Get $20 off your first box, plus your choice of free ground beef for life or free chicken thighs or top sirloins for a year, with free shipping always. Visit ⁠ButcherBox.com/FEED⁠ to claim your offer.

⁠Talkiatry⁠⁠⁠⁠ connects you with licensed psychiatrists for personalized, evidence-based mental health care, all online and covered by most major insurance plans. To get matched with an in-network psychiatrist in just a few minutes, visit ⁠⁠⁠⁠Talkiatry.com/FEED.⁠⁠⁠

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In this episode, Elizabeth Dunn and Jiaying Zhao discuss the surprising choices that can make you happier and help the planet at the same time. Drawing on research in happiness, behavior change, and climate science, they challenge the idea that climate action has to mean guilt, sacrifice, or giving up everything you enjoy. They explain how to find the “sweet spot” where choices that reduce carbon emissions also improve well-being, whether that means rethinking what you eat, buy, or how you travel. They also reveal why some of the actions we focus on most may have less impact than we think, how our everyday choices influence the people around us, and why choosing one meaningful change you actually enjoy may be far more powerful than trying to change everything at once. Their new book is Leave the Lights On: How Joyful Decisions Can Save Our Species

A Weekly Bite of Wisdom: Want to go deeper with the ideas we explore on The One You Feed? Every Wednesday, Eric shares a short, practical email that turns insights about mental health, relationships, purpose, habits, and personal growth into simple practices you can use right away. You’ll also receive our Weekend Podcast Playlist featuring a recap of the week’s episodes. It’s free, takes about a minute to read, and is enjoyed by thousands of readers each week. Sign up at oneyoufeed.net/newsletter.

Key Takeaways:

• Why joy can motivate lasting change better than guilt or fear
• How individual actions and systemic change work together
• Why our everyday choices can influence the people around us
• Which food choices have the biggest impact without requiring an all-or-nothing approach
• Why reusing and buying less can matter more than recycling
• How to rethink travel to get more happiness from fewer emissions
• Why choosing one meaningful change may be the best place to start

For full show notes, ⁠⁠⁠⁠click here⁠⁠⁠⁠!

⁠⁠How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life⁠⁠ is available now! Order your copy today!

If you enjoyed this conversation with Liz and Jiaying, check out these other episodes:

How Small Choices Create Lasting Change (Eric on The Jordan Harbinger Show)

This episode is sponsored by:

Quince:⁠ Refresh your wardrobe with Quince by going to ⁠Quince.com/feed⁠ for free shipping and 365-day returns. Now available in Canada, too.

ZocDoc – Taking care of your health just got easier – start here with Zocdoc

Shopify – The commerce platform that helps you build, grow, and manage your business all in one place. Start your $1/month trial at shopify.com/feed.

⁠Pebl⁠⁠ – an AI-powered platform that helps companies hire and manage global teams in 185+ countries. Get a free estimate at ⁠⁠hipebl.ai⁠

⁠⁠⁠Tiny Health⁠⁠⁠‘s at-home gut health test provides science-backed insights into your microbiome, along with personalized recommendations to help you improve your digestion, energy, and overall well-being. Get $50 off your first test kit at⁠⁠⁠ tinyhealth.com/FEED⁠⁠⁠

ButcherBox: Make dinnertime easier with ButcherBox, delivering high-quality 100% grass-fed beef, organic chicken, wild-caught seafood, and more, right to your door. Get $20 off your first box, plus your choice of free ground beef for life or free chicken thighs or top sirloins for a year, with free shipping always. Visit https://butcherbox.com/FEED to claim your offer.

Talkiatry⁠⁠⁠ connects you with licensed psychiatrists for personalized, evidence-based mental health care, all online and covered by most major insurance plans. To get matched with an in-network psychiatrist in just a few minutes, visit ⁠⁠⁠Talkiatry.com/FEED.⁠⁠⁠

Learn more about your ad choices. Visit https://megaphone.fm/adchoices

In this episode, Pádraig Ó Tuama explores how to find wisdom in the things you’re struggling with by looking more closely at the emotions, desires, and stories beneath our experiences. He and Eric discuss why fear and anger often point to deeper needs, how to stay present with difficult emotions without becoming consumed by them, and why some lessons simply can’t be rushed. Pádraig also shares insights on belonging, the stories that shape our identities, and what healthy communities can teach us about questioning our beliefs. Along the way, they explore poetry, prayer, desire, and how paying closer attention to what’s happening within and around us can help us meet life with greater curiosity and openness.

Free Guide: Outsmart the Hidden Saboteurs of Self-Control. What’s been holding you back lately? In this free guide, Eric shares the six common saboteurs that quietly derail our best intentions—like autopilot behavior, self-doubt, and emotional escapism—and offers practical strategies to help you regain control and move forward. Download your free copy at ⁠oneyoufeed.net/ebook.⁠

Key Takeaways:

• Look beneath fear, anger, and hatred to understand the deeper needs driving them.
• Why belonging can sometimes reinforce conflict and polarization.
• Learn to stay with difficult emotions without becoming consumed by them.
• Some forms of wisdom can only come with time—and can’t be rushed.
• Question the stories and beliefs that shape your identity and sense of belonging.
• Pay attention to what your circumstances are asking of you instead of wishing you were somewhere else.
• Healthy communities make room for disagreement, criticism, and complicated stories.
• Explore what your desires reveal about you—and why getting what you want doesn’t necessarily end the wanting.

For full show notes, ⁠⁠⁠click here⁠⁠⁠!

⁠How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life⁠ is available now! Order your copy today!

If you enjoyed this conversation with Pádraig Ó Tuama, check out these other episodes:

How to Embrace Life’s Paradoxes with Rosemerry Wahtola-Trommer

How to Live the Questions of Life with Krista Tippett

This episode is sponsored by:

⁠⁠⁠⁠Pebl⁠⁠⁠⁠⁠ – an AI-powered platform that helps companies hire and manage global teams in 185+ countries. Get a free estimate at ⁠⁠⁠⁠⁠hipebl.ai⁠⁠⁠⁠

⁠⁠⁠⁠⁠⁠Tiny Health⁠⁠⁠⁠⁠⁠‘s at-home gut health test provides science-backed insights into your microbiome, along with personalized recommendations to help you improve your digestion, energy, and overall well-being. Get $50 off your first test kit at⁠⁠⁠⁠⁠⁠ tinyhealth.com/FEED⁠⁠⁠⁠⁠⁠

⁠⁠⁠ButcherBox:⁠⁠⁠ Make dinnertime easier with ButcherBox, delivering high-quality 100% grass-fed beef, organic chicken, wild-caught seafood, and more, right to your door. Get $20 off your first box, plus your choice of free ground beef for life or free chicken thighs or top sirloins for a year, with free shipping always. Visit ⁠⁠⁠ButcherBox.com/FEED⁠⁠⁠ to claim your offer.

⁠⁠⁠Talkiatry⁠⁠⁠⁠⁠⁠ connects you with licensed psychiatrists for personalized, evidence-based mental health care, all online and covered by most major insurance plans. To get matched with an in-network psychiatrist in just a few minutes, visit ⁠⁠⁠⁠⁠⁠Talkiatry.com/FEED.⁠⁠⁠⁠

Learn more about your ad choices. Visit https://megaphone.fm/adchoices