10% Happier with Dan Harris

Plus: how trauma rewires the brain, why connection is the most powerful regulator, and small practices that actually work.
Dr. Bruce Perry is the Principal of the Neurosequential Network and a Professor at the School of  Allied Health, Human Services and Sport, La Trobe University, Melbourne, Victoria Australia. His work on the impact of abuse, neglect and trauma on development has informed clinical practice, programs and policy across the world. Dr. Perry's most recent book, What Happened to You? Conversations on Trauma, Resilience, and Healing, co-authored with Oprah Winfrey, has been translated into 26 languages and has been on the New York Times Bestseller list for over 100 weeks after becoming #1 on the list in April of 2021.
In this episode we talk about:
EMDR and the importance of moving your body 

The hardest type of trauma to deal with 

The perks of getting in touch with the fact that, to quote Dr. Perry, everyone is wandering around in a fucking fog...and how this perspective helps us become more generous in our lives.. Both toward ourselves and others. 

How it's never too late to heal trauma 

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Additional Resources: 
The Boy Who Was Raised As A Dog

Born For Love: Why Empathy is Essential and Endangered

 
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!
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Why talking to your boss, your doctor, or anyone with power puts your brain on high alert — and what a Stanford psychologist says to do about it.
 Claude M. Steele is a professor of psychology at Stanford University and the author of a new book, Churn: The Tension That Divides Us and How to Overcome It. 
In this episode we talk about:
Why talking across difference is so stressful, even when nobody's being bigoted
What's actually happening in your brain during an awkward cross-cultural moment
The surprisingly simple thing that makes critical feedback land or fall flat
How to reduce tension when you're the one with power (and what to do when you're not)
A three-part framework for building trust across any divide
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This episode is sponsored by:

Function Health: Join at functionhealth.com/happier or use the gift code HAPPIER25 for a $25 credit toward your membership.

BetterHelp: Online therapy, matched to your needs. Get 10% off your first month at https://www.betterhelp.com/happier
Wix: Build a fully functional website with AI in minutes at https://www.wix.com/harmony
Cash App: Download Cash App Today: https://click.cash.app/ui6m/oh9jnxlq  #CashAppPod  Cash App is a financial services platform, not a bank. Banking services provided by Cash App's bank partner(s). Prepaid debit cards issued by Sutton Bank, Member FDIC. Cash App Visa® Debit Flex Cards issued by Sutton Bank, Member FDIC, and The Bancorp Bank, N.A., pursuant to a license from Visa U.S.A. Inc. See terms and conditions for the Sutton prepaid card, Sutton debit flex card, and Bancorp debit flex card.  Discounts and promotions provided by Cash App, a Block, Inc. brand. Visit cash.app/legal/podcast for full disclosures.
IQBAR:   To get twenty percent off all IQBAR products, including the ultimate sampler pack, plus free shipping, text DAN to 64000.

Gusto:  Try Gusto today at gusto.com/happier and get three months free when you run your first payroll.

Say "no" more, audit your calendar, rewire your inner critic, and keep the promises you make to yourself.
Robin Arzón is Vice President of Fitness Programming and Head Instructor at Peloton, a 27x marathon and ultra-marathon runner, three-time New York Times bestselling author, the founder of Swagger Society and host of Project Swagger. 

In this episode we talk about:
Redefining hustle
Intensity vs. volume
Using jealousy as data
Psychological distancing and self-talk
Why motivation is a myth
Lowering the barrier to entry
Planning for the messy middle
Breathwork as a cheat code
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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.

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
Get the 10% with Dan Harris app here
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Follow Dan on social: Instagram, TikTok
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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.

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
Get the 10% with Dan Harris app here
Sign up for Dan's free newsletter here
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.