103 Choose the Right Things and Be Extraordinary

Doing it all is a myth. But the healthier we are, the better our chances are to get what we want out of life and to perform at our best. Whether it's to be there for our loved ones or to enjoy what we do with our time and to get the clarity that we need to have to do what we ultimately want to do in the short time that we have on this earth. Because as you probably know, life gets really busy and there are so many distractions. The secret to fight all these distractors are to have reminders that anchor us so that we can see that our moment-to-moment decisions, what we do habitually on a day-to-day basis, are really what will make up the entirety of our lives. So the seemingly insignificant little things we do every day, they add up to either build us up and move us toward a healthy, wealthy, and fulfilling life, or they can slowly chip away at our mental and physical health. The problem is that behaviors that are considered normal—how we eat, how we sleep, work, and what we consider to be relaxing activities—this quote-unquote normal and desirable way of living in modern life does not support a healthy mind and body. In addition to the wisdom traditions and philosophers who already knew this, science is now supporting what the wise ancient cultures knew about human happiness and thriving. So if you want to look back with less regrets, stop thinking about what's normal and start looking at the science, the evidence, and self-reflection to find out what's really working for you. To help you live the life you want on a moment-to-moment as well as for long-term goals, because the two are interconnected. You gotta live for today, and the way you live today has to also support what you want for yourself in the future. And in this podcast, we're going to build on those skills that will help us do just that. As a radiologist, I saw people from the inside out. Every day I saw chronic diseases and cancers that could be prevented by simple lifestyle choices. So with this knowledge and the know-how to practice these science-backed lifestyle choices, we can all live healthier and more fulfilling lives. And when we're mentally and physically well, we can perform at our peak, so it could even translate into financial wealth. Knowledge is the first step to living our best lives. Understanding the latest science about our brains and nervous systems, how stress affects our thoughts, behaviors, and physical health, is an important part of this podcast and all the MindBodySpace digital courses. Just as important, or more important than knowledge though, is the doing. So being able to change your behaviors is super simple and extremely complex at the same time. Making the healthy choices a habit so that it comes easily to us is the purpose of this podcast and all the digital courses that are available at mindbodyspace.com. It's extremely powerful to know the science behind all the practices of what may seem like common sense at times: eating healthy, sleeping restfully, having rich and fulfilling relationships. But it's the science that for me and for so many of you out there will help you look past the new modern challenges that constantly distract us from what is truly healthy for our minds and bodies. Also, science can show us a more detailed look at what works and why it works. Because the why is a huge motivator for most people, and sometimes it can tell us specifics even of how to use something. For example, we all know that washing our hands is a good thing. Believe it or not, this was only known since the 1860s. But when people are told to wash their hands, let's say just by their moms or teachers, the compliance rate may not be as good as if they are told by their doctors, for example, or if they're shown under a microscope the difference between the germ count before and after handwashing. When you see the solid evidence or you hear it from a professional, it makes all the difference in changing behavior. In addition, there's evidence for a more precise dose of handwashing so that it's much more effective in protecting us. Right now, the science says 20 seconds of rubbing and foaming and washing under running water is the optimal dose. And an easy way to do that is to sing the alphabet from A to Z to make sure we're getting that full 20 seconds in. So as you can see from this example, we knew handwashing was good, but now we know the dose and maybe even fun ways that we can implement the 20-second rule. And the purpose of Mind Body Space and all the content is to create the conditions for human wellness and peak performance using science so that we can apply these behaviors in the most effective and efficient way possible. Because we all know change is possible. But knowing these precise steps and learning about how our brains actually change thoughts and behaviors can help the process of change become so much less frustrating, so much more inspiring and motivating. I'm excited to have you on this journey with me. And in the next podcast episode, I have an amazing guest joining us, Elizabeth Pejov. She's the founder of the Happiness Sangha, I met her almost a decade ago when she was giving a compassion meditation keynote for the incoming first-year medical students at NYU Grossman School of Medicine. Elizabeth is one of the most passionate compassion meditation teachers I've ever met. She's also a scholar, a lawyer, and published poet who holds 3 Harvard degrees. She speaks 5 languages and has designed over 30 different programs for happiness, connection, energy, and resilience. Elizabeth and I will talk about how she became interested in compassion and how these Buddhist practices and ancient wisdom practices helped her all along her journey to achieving amazing things at such a young age. She'll talk about how she found solid ground by never wavering in her commitment to self-love and to teaching others about how we can all practice and develop compassion for a happier and healthier life. So go to mindbodyspace.com, hit the subscribe button to get the Healthy, Wealthy, and Wise newsletter and these podcast episodes with special tips right in your inbox. I really appreciate you being here with me. Until next time, this is Dr. Juna wishing you and your family wellness.