10% Happier with Dan Harris

Sara Mednick, cognitive neuroscientist and sleep researcher at UC Irvine and author of The Power of the Downstate, breaks down naps, the biology of restorative downstates, and when daytime practices can compensate for poor nighttime sleep. She discusses heart rate variability, timing melatonin, sex and touch for sleep onset, and practical tips like morning light and reducing evening blue light.

Dr. Mahtab Jafari, a UC Irvine pharmaceutical scientist and healthspan researcher, breaks down supplement science with clarity. She tackles regulation and product quality. She covers vitamins and minerals, creatine and protein powders, sleep aids like melatonin, botanicals and herbs, probiotics and gut health, and the risks of contamination and blends.

Lili Taylor, award-winning actor and author of Turning to Birds who volunteers with major birding groups, talks about finding awe in ordinary moments. She explores how birding becomes a contemplative practice, the power of listening and investigation, antidotes to nihilism, practical nature tips for city life, and the joy of doing things for their own sake.

Manoush Zomorodi, an award-winning journalist and TED Radio Hour voice, digs into how nonstop screen time can fuel exhaustion, brain fog, back pain, poor posture, and even vision problems. She explores why tiny movement breaks matter, why workouts and standing desks are not enough, how screens dull body awareness, and practical ways to protect sleep, eyesight, hearing, and focus.

Ranjay Gulati, a Harvard Business School professor and author on courage and purpose, explores what it takes to move when fear says stay still. He gets into courage versus recklessness, acting before certainty arrives, using rituals and checklists to stay calm, finding moral anchors, building a support squad, and practicing boldness at home and at work.

Rachel Martin, an NPR journalist known for thoughtful interviews and storytelling, draws out a lively conversation on anxiety, envy, and self-judgment. They get into lonely silent retreats, why Instagram became an envy machine, the freeing idea of being good-ish, and a surprisingly practical conversation about the Buddhist view of the soul.

James Patterson, blockbuster novelist behind Alex Cross, joins Patrick Leddin, leadership author and former Vanderbilt professor, for a lively chat on thriving in an age of disruption. They explore life pivots, purpose, mission statements, small experiments, and practical roles for creating positive change at work, at home, and in relationships.

Kevin J. Tracey, neurosurgeon and pioneering vagus nerve researcher, explores why this nerve is so central to health. He gets into the messy science of vagal tone and heart rate variability. The conversation also touches on breathwork, cold exposure, inflammation, and why wellness claims often race ahead of the evidence. Plus, a look at nerve-stimulating devices for depression, epilepsy, and arthritis.

Sebene Selassie, a meditation teacher and author focused on embodiment and mindfulness, explores why paying attention to the breath can suddenly feel weird. She gets into shame, rumination, and RAIN. There’s also a fresh look at working with discomfort, plus her four-elements practice for getting out of your head and back into the body.

Rosa Lewis, a mystic and writer on presence and spiritual growth, explores loosening the grip of control through grief, sensitivity, and embodied presence. She gets into the dark night of the soul, death as a perspective shift, fierce truth-telling, and why saying no can be a powerful spiritual practice.