10% Happier with Dan Harris

Why your body is the fastest way to change your mental state — and how friction, protein, and resistance training make it work.
Dr. Gabrielle Lyon is a physician and the founder of what she calls Muscle-Centric Medicine. She's the New York Times bestselling author of Forever Strong, and her new book is The Forever Strong Playbook.

In this episode we talk about:
Why muscle is the organ of longevity
The three stress responses and the courage response
Why distraction is the biggest health crisis
Protein and why most of us aren't eating enough of it
How to think about intuitive eating
Minimum effective dose for exercise
Recovery as you age
The case for adding more friction to your life
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This episode is sponsored by: 
BiOptimizers: Magnesium Breakthrough delivers seven forms of magnesium to support your nervous system, stress response, and daily recovery. Try it risk-free with their 365-day guarantee — head to bioptimizers.com/happier and use code HAPPIER for 15% off plus free gifts at checkout.

Eight Sleep: The Pod automatically heats and cools your bed, tracks your sleep without a wearable, and their testing shows users get up to 34% more deep sleep. Use code DanHarris at eightsleep.com/danharris for up to $350 off the Pod 5, with a 30-day trial if it's not for you.

No-nonsense advice on sleep, diet, exercise, social connection, keeping your brain sharp, and not being a schmuck.
Ezekiel J. Emanuel, MD, PhD is a Vice Provost and Professor at the University of Pennsylvania. A bioethicist, health policy expert, and oncologist, he was one of the architects of the Affordable Care Act. He is a regular guest on CNN and MSNBC and frequently contributes to The New York Times, The Washington Post, The Wall Street Journal, and The Atlantic. His new book is Eat Your Ice Cream: Six Simple Rules for a Long and Healthy Life.
In this episode we talk about:
Why longevity shouldn't be the goal — and what to aim for instead
The single most powerful intervention for a long, healthy life (hint: it's not exercise)
The neuroscience of friendship: how social connection literally changes your brain and body
Six practical, science-backed rules for living well — from an oncologist with nothing to sell
Why ultra-processed food and sugary drinks are doing more damage than almost anything else
The case for eating ice cream (yes, really) — and why moderation is the new discipline
What retirement does to your brain, and how to protect your cognitive function as you age
ChatGPT as a diagnostic tool — and what a doctor actually thinks about that
Why the wellness industrial complex is making you worse, not better
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Follow Dan on social: Instagram, TikTok
Subscribe to our YouTube Channel
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris
This episode is sponsored by: 
BiOptimizers: Magnesium Breakthrough delivers seven forms of magnesium to support your nervous system, stress response, and daily recovery. Try it risk-free with their 365-day guarantee — head to bioptimizers.com/happier and use code HAPPIER for 15% off plus free gifts at checkout.

Eight Sleep: The Pod automatically heats and cools your bed, tracks your sleep without a wearable, and their testing shows users get up to 34% more deep sleep. Use code DanHarris at eightsleep.com/danharris for up to $350 off the Pod 5, with a 30-day trial if it's not for you.

Plus: Hyperbaric chambers, red-light therapy, mRNA, cancer research, and the surprising importance of boredom and friction.
Kara Swisher is a veteran tech journalist, host of the Pivot podcast with Scott Galloway, and one of the most influential voices covering the intersection of technology and power. Her new CNN documentary series, Kara Swisher Wants to Live Forever, takes on the longevity industry — separating genuine medical breakthroughs from the pseudoscience being sold to anyone with a credit card and a fear of aging.
Kara Swisher has been covering Silicon Valley longer than most of its billionaires have been rich — and she's watched them turn a simple fear of death into a multi-billion dollar industry of expensive, largely unproven interventions. After her own stroke at 49, she decided to investigate: what actually works, what's a grift, and what does the science really say about living longer? The result is a new CNN documentary series that's part BS-detector, part genuinely hopeful look at the medical breakthroughs that could change everything. This conversation covers both.
We talked about:
Why biohacking culture is basically a men's eating disorder dressed up as science
Bryan Johnson, Peter Attia, and what Silicon Valley gets catastrophically wrong about longevity
The supplements, therapies, and interventions that are mostly hype (peptides, hyperbaric chambers, red light therapy, full-body scans)
What VO2 max actually measures — and why it's one of the few metrics worth tracking
GLP-1 drugs: the real promise behind the Ozempic headlines
The mRNA breakthroughs that could produce a pancreatic cancer vaccine
Why your relationships are a more powerful longevity drug than anything you can buy
The case for boredom, friction, and putting your phone down
How thinking about death every day can make you happier and less afraid
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This episode is sponsored by:

Eight Sleep: Use code DanHarris at eightsleep.com/danharris for up to $350 off the Pod 5, with a 30-day trial if it's not for you.

Rosetta Stone – Get 20% off your Rosetta Stone Sapphire subscription when you sign up today. Visit rosettastone.com/happier

ButcherBox: New listeners can get free ribeyes or top sirloins for a year — or ground beef and bacon for a year — plus $20 off their first box at butcherbox.com/happier
BetterHelp — Online therapy, matched to your needs. Get 10% off your first month at https://www.betterhelp.com/happier 
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris

Lessons learned from 12 years of serious meditation.
Diego Perez is a meditator and #1 New York Times bestselling author who is widely known by his pen name, Yung Pueblo. His writing focuses on the power of self-healing, creating healthy relationships, and the wisdom that comes when we truly work on knowing ourselves. 
In this episode we talk about:
How to burn off your mind's conditioning
The suffering that comes from clinging in a world characterized by relentless change
What selfless listening is, and how to do it
The liberation that comes from equanimity
Some of the incredibly valuable lessons he's learned from 12 years of meditation
How to make better decisions for your future self
How to have boundless compassion without being a pushover
Why  being able to see perspectives outside of your own is a sign of intelligence and mental strength
And much more
Related Episodes:
Jack Kornfield & Yung Pueblo On: How To Meditate When You're Freaking Out, the Limits of the Thinking Mind, & Balancing Self-Interest with Compassion
The Dharma of Instagram

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Your health, relationships, and self-esteem all hinge on your attachment style. Here's how to know if you're anxious or avoidant — and how to get more secure.
Dr. Amir Levine is a Columbia-trained psychiatrist and neuroscientist and coauthor of the multi-million-copy bestseller Attached, which brought attachment theory into mainstream conversation and remains the #1 book on Amazon in Relationships more than a decade later. His new book Secure expands this work into emotional regulation and everyday well-being.
In this episode we talk about:
What attachment theory is 
The four attachment styles — anxious, avoidant, secure, and fearful avoidant — and how to identify which one you are
Why your attachment style is not fixed and how it can change 
What happens in your brain when you're ignored or excluded
How being securely connected can extend your life
The five pillars of a secure life 
How to right-size a relationship with someone unreliable 
Small, seemingly insignificant daily interactions as vehicles for change
Two rules of secure engagement that can defuse almost any argument 
Why anxious and avoidant attachment styles each have genuine superpowers
How to build your "attachment topography"
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Join Dan, Sebene Selassie, and Jeff Warren for Meditation Party, a 3-day immersive retreat at the Omega Institute in Rhinebeck, NY, October 16–18. Grab your in-person spot here, or sign up to livestream here!
To advertise on the show, contact sales@advertisecast.com or visit https://advertising.libsyn.com/10HappierwithDanHarris
This episode is sponsored by: 

BetterHelp: Online therapy, matched to your needs. Get 10% off your first month at https://www.betterhelp.com/happier
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