Peak Performance Life Podcast

Show notes: (0:00) Intro (0:34) High-functioning depression research (4:36) Red flags and loss of joy (10:03) Biopsychosocial model (19:39) Happiness vs. joy (25:45) Intentional resting and grounding (32:32) The Five V's method (43:46) Routines, sunlight, movement, and productivity (45:25) Where to find Dr. Judith (45:46) Outro Who is Dr. Judith Joseph? Dr. Judith Joseph, M.D., M.B.A., is a board-certified psychiatrist, researcher, educator, and mental health advocate known for her work in high-functioning depression, women's mental health, menopause, and reclaiming joy. She is Chair of the Women in Medicine Initiative at Columbia University Vagelos College of Physicians & Surgeons, a clinical assistant professor at NYU Langone Medical Center, and an adjunct instructor at Harvard T.H. Chan School of Public Health. As principal investigator of Manhattan Behavioral Medicine, she has led more than 130 clinical research studies and conducted the first peer-reviewed clinical study on high-functioning depression, which informed her bestselling book High Functioning. Dr. Judith has received national recognition for her advocacy and thought leadership, including honors from Congress, PopSugar, VeryWell Mind, the NAACP, CNN, TikTok, LinkedIn, and major health organizations. She has spoken at the White House, the United Nations, Ivy League universities, Fortune 500 companies, and leading media and technology platforms, while also appearing on major television programs and contributing to Forbes. A graduate of Duke University, Columbia University College of Physicians and Surgeons, and Columbia Business School, she completed her psychiatry residency at Columbia and her child and adolescent psychiatry fellowship at NYU Langone, and she currently lives in New York City. Connect with Dr. Judith: Website: https://drjudithjoseph.com/ LinkedIn: https://www.linkedin.com/in/drjudithjosephmdmba/ IG: https://www.instagram.com/drjudithjoseph/ Tune in: https://drjudithjoseph.com/podcast/ Grab a copy: https://highfunctioningbook.com/ Links and Resources: Peak Performance Life Peak Performance on Facebook Peak Performance on Instagram

Show notes: (0:00) Intro (1:01) Dr. Tommy Wood's background in neuroscience and performance (3:00) Brain injury, concussions, and dementia risk (4:36) Why many dementia cases may be preventable (8:49) Hearing loss, vision loss, and brain stimulation (10:33) Air pollution, air filters, and B vitamins (14:29) Blood pressure, stress, and dementia prevention (20:58) Homocysteine, B vitamins, and omega-3s (26:22) Fish oil, omega-3 index, and supplement quality (33:55) Learning skills, sports, video games, and brain training (41:44) Sleep, recovery, alcohol, and long-term brain health (47:58) Where to find Dr. Tommy (49:02) Outro Who is Dr. Tommy Wood? Dr. Tommy Wood is a neuroscientist, researcher, and athletic performance consultant focused on brain health, human performance, and long-term cognitive function. He is an Associate Professor of Pediatrics and Neuroscience at the University of Washington, where his lab studies brain health across the lifespan, including newborn brain injury, adult brain trauma, concussions, and dementia risk. Dr. Wood earned his biochemistry degree from the University of Cambridge, his medical degree from the University of Oxford, and his PhD in Physiology and Neuroscience from the University of Oslo. He has published many scientific papers, lectured around the world, and worked with professional athletes, Olympians, world champions, and Formula 1 drivers. He is also the author of The Stimulated Mind and co-host of the Better Brain Fitness podcast. Connect with Dr. Tommy: Website: https://www.drtommywood.com/ LinkedIn: https://www.linkedin.com/in/thomas-wood-35b685a8/ IG: https://www.instagram.com/drtommywood/ Grab a copy: https://www.drtommywood.com/stimulated-mind Tune in: https://www.drtommywood.com/podcast Links and Resources: Peak Performance Life Peak Performance on Facebook Peak Performance on Instagram

Show notes: (0:00) Intro (1:18) Dr. Sheri's background and how books sparked her love for neuroscience (2:30) Writing Cutting a Path while training and raising kids (5:04) Meditation, yoga, stress, and staying calm under pressure (10:27) Gratitude, perspective, and finding meaning in hard moments (14:17) Taking risks and avoiding regret later in life (17:54) Simple brain health habits that matter (22:16) Why being sedentary can hurt brain health (23:31) Supplements, turmeric, resveratrol, and longevity (24:49) Food choices, protein, Mediterranean eating, and green tea (25:54) Yoga for spine health and safe movement after surgery (30:42) Dr. Dewan's children's book and tiger conservation (32:54) Charity surgery, global medicine, and giving back (35:46) AI, robotics, and the future of surgery (38:08) Full body scans, risks, benefits, and patient stress (42:08) Where to follow Dr. Sheri Dewan (42:37) Outro Who is Dr. Sheri Dewan? Dr. Sheri Dewan is a board-certified neurosurgeon, bestselling author, and Chair of Neurosurgery at Ascension Health, as well as a Clinical Professor at The Chicago Medical School. One of the relatively few board-certified women neurosurgeons in the United States, she was inspired in part by her mother's ruptured brain aneurysm and the life-saving care she received. Dr. Dewan is the author of Cutting a Path: The Power of Purpose, Discipline, and Determination, where she shares lessons on purpose, discipline, motherhood, and perseverance in medicine. Beyond surgery, she is involved in global health work, charity surgeries in Southern India, women's leadership in neurosurgery, and tiger conservation through her children's book project. Connect with Dr. Sheri Website: https://www.drsheridewan.com/ IG: http://instagram.com/drsheridewan Grab a copy: https://www.drsheridewan.com/order-books Links and Resources: Peak Performance Life Peak Performance on Facebook Peak Performance on Instagram

Show notes: (0:00) Intro (1:09) Ben Rein's path into neuroscience, autism, and empathy research (6:46) A science-based take on manifestation, belief, and action (11:45) Why social connection matters for happiness and long-term health (17:32) Loneliness, stress, and the serious health risks of isolation (24:20) Why older adults may face a major loneliness crisis (28:17) How phones, video calls, and texting change human connection (34:58) Easy ways to upgrade everyday interactions (41:30) Why helping other people can improve your own well-being (45:49) Mental health, behavior change, therapy, and medication (49:50) Where to find Ben and his resources (51:13) Outro Who is Ben Rein? Ben Rein, PhD, is an award-winning neuroscientist, author, and science communicator whose research focuses on social behavior, including empathy, autism, MDMA, and the ways digital interaction affects the brain. He earned his PhD in neuroscience from SUNY Buffalo in 2021, where he studied how autism-linked gene changes affect brain function, and later completed postdoctoral training at Stanford University, where he explored the neural basis of empathy. He currently serves as Chief Science Officer of the Mind Science Foundation, is an Adjunct Lecturer at Stanford University, and a Clinical Assistant Professor at SUNY Buffalo. Rein has published more than 20 peer-reviewed papers and is widely known for making neuroscience easy to understand for a public audience of more than one million social media followers. Connect with Ben: Website: https://www.benrein.com/ LinkedIn: https://www.linkedin.com/in/ben-rein-phd-374605ab/ IG: https://www.instagram.com/dr.benrein/ Grab a copy: https://www.benrein.com/book Links and Resources: Peak Performance Life Peak Performance on Facebook Peak Performance on Instagram

Show notes: (0:00) Intro (0:40) From firefighter to author: Caroline's backstory (2:25) Why society tells us to slow down after 60, and why we shouldn't (5:09) The science: how our beliefs about aging shape how we age (12:21) The 5 pillars of healthy aging (17:15) Nature's healing power: from tree chemicals to birdsong (23:46 The psychology of awe and how it rewires your brain (35:06) Caroline's mom: biking into her 80s (42:00) Outdoor activities don't have to be extreme (45:06) How to take the first step (46:58) Where to find Tough Broad and follow Caroline Paul (47:50) Outro Who is Caroline Paul? Caroline Paul is an American author and former San Francisco firefighter, known for her adventurous spirit and bestselling books. Born in New York City in 1963, she grew up in New York, Paris, and Connecticut, and studied communications and journalism at Stanford University. In 1988, she joined the San Francisco Fire Department, where she was one of the first women in the department and specialized in search and rescue. After 13 years, she shifted her focus to writing. Her books include Fighting Fire (a memoir), Lost Cat, East Wind, Rain, The Gutsy Girl, You Are Mighty, and Tough Broad: From Boogie Boarding to Wing Walking, How Outdoor Adventure Improves Our Lives as We Age. She is also known for her TED Talk on bravery in girls and is a longtime member of the Writers Grotto in San Francisco. Caroline is the identical twin of actress Alexandra Paul and continues to live in San Francisco. Connect with Caroline Paul Website: https://www.carolinepaul.com/ Facebook: https://www.facebook.com/caroline.paul.750/ IG:https://www.instagram.com/carolinembpaul Grab a copy of her books: https://www.carolinepaul.com/tough-broad Preorder her new book, Why Fly: https://tinyurl.com/d6kxa33j Links and Resources: Peak Performance Life Peak Performance on Facebook Peak Performance on Instagram

Show notes: (0:00) Intro (1:07) Caroline's personal story of grit and recovery (4:22) What real grit looks like (and how to build it) (7:07) Why adults lose their sense of zest, and how to get it back (10:01) Why SMART goals don't work (14:03) The science behind happiness before success (17:43) How to actually flourish (even in tough times) (21:18) Why "do your best" leads to the worst results (28:12) Learning goals vs. performance goals (29:31) The six pillars of setting a "big goal" (37:36) The jargon mismatch syndrome (42:05) Why goal-setting advice often fails women (43:44) "Goals Gone Wild", what happens when you skip the learning phase (47:12) Where to find Caroline and her resources (48:26) Outro Who is Caroline Adams Miller? Caroline Adams Miller is an executive coach, bestselling author, and keynote speaker known for her work on goal setting, grit, and positive psychology. She graduated magna cum laude from Harvard University and was part of the first graduating class in the Master of Applied Positive Psychology program at the University of Pennsylvania. Caroline has written several acclaimed books, including My Name is Caroline, Creating Your Best Life, Getting Grit, and Big Goals, many of which have been translated into multiple languages. Her personal journey of overcoming bulimia in her twenties has inspired countless others. She frequently speaks at global events, teaches in executive education programs, and has been featured in major media outlets for her research-driven insights on success, resilience, and personal growth. Connect with Caroline: Website: https://www.carolinemiller.com/ LinkedIn: https://www.linkedin.com/in/carolineadamsmiller IG: https://www.instagram.com/carolineadamsmiller/?hl=en Grab a copy: https://biggoalsbook.com/ Links and Resources: Peak Performance Life Peak Performance on Facebook Peak Performance on Instagram

Show notes: (0:00) Intro (0:37) Charlie's backstory: escaping trauma and rebuilding from rock bottom (3:41) The truth about mindset and why it matters more than motivation (4:34) The 5 Ks framework (7:39) How limiting beliefs get wired in and how to rewire them (14:04) The "integrity gap" and why we feel stuck (16:55) Our mind as a goal-serving mechanism (22:08) Morning routines that actually work (27:58) Living by principles, not preference (33:07) What confidence really means (34:46) Why community and support are essential (39:59) Charlie's tools, programs, and how to connect (44:17) Outro Who is Charlie Smith? Charlie Smith is a keynote speaker, mental performance consultant, and coach who helps individuals and organizations build confidence, overcome challenges, and perform at their best. He is the founder of the "My Life…My Pen" platform and host of the Overcome Outloud podcast, where he shares tools and stories to inspire personal growth and ownership. Charlie's work is deeply rooted in his own journey—surviving a traumatic childhood, overcoming addiction, and rebuilding his life after a successful 30-year career in business and real estate. Today, he trains executives, athletes, and teams to develop mental skills, resilience, and habits that support lasting success. His programs focus on practical strategies that help people make real change from the inside out. Connect with Charlie: Website: https://charliesmithspeaks.com/ IG: https://instagram.com/charliesmithspeaks Links and Resources: Peak Performance Life Peak Performance on Facebook Peak Performance on Instagram

Show notes: (0:00) Intro (0:56) Dr. Longo's surprising path from music student to aging expert (2:00) Early yeast studies and the 10x lifespan breakthrough (3:56) Launching the Fasting Mimicking Diet and supporting clinical trials (6:15) The dangers of long-term calorie restriction and yo-yo dieting (12:18) Why 12-hour fasting is safer than 16+ hours (18:22) Key differences in fasting for women (20:52) What's actually in the Fasting Mimicking Diet (23:41) How often to do it and who benefits most (28:47) Regenerating organs with stem cells and fasting (34:55) The Longevity Diet (38:11) Legumes, protein levels, and real-world advice (45:08) Fasting and cancer: what early research shows (48:15) Where to learn more from Dr. Longo (49:00) Outro Who is Dr. Valter Longo? Dr. Valter Longo is the Edna M. Jones Professor of Gerontology and Biological Sciences and Director of the Longevity Institute at the USC Leonard Davis School of Gerontology, a leading center for aging and disease research. Trained in biochemistry at the University of North Texas and UCLA, with postdoctoral work under longevity pioneers Roy Walford and Caleb Finch, Dr. Longo has built a multidisciplinary research career spanning genetics, immunology, endocrinology, and molecular biology. His laboratory has identified key genetic pathways that regulate aging and demonstrated how targeting these pathways can reduce disease risk and progression in both animal models and humans, including novel dietary and genetic strategies that protect healthy cells while making cancer cells more vulnerable to treatment. Dr. Longo is widely known for developing the fasting mimicking diet, a five-day periodic dietary intervention shown in randomized clinical trials to reduce markers associated with aging and chronic disease, while promoting stem cell–based regeneration and longevity. His work has earned numerous prestigious awards, including the Glenn Award for Aging Research, and in 2018 he was named one of Time Magazine's 50 most influential people in health care. Deeply committed to public health and accessibility, Dr. Longo donates all proceeds from his bestselling books, including The Longevity Diet and Fasting Cancer, to research and education through his foundations in Milan and Los Angeles, advancing affordable strategies to prevent disease and extend healthy lifespan. Connect with Dr. Longo: Website: https://valterlongo.com/ https://l-nutra.com/ Facebook: https://www.facebook.com/profvalterlongo/ IG: https://www.instagram.com/prof_valterlongo/ Grab a copy: https://tinyurl.com/4h4mspmt https://tinyurl.com/j23u989b Links and Resources: Peak Performance Life Peak Performance on Facebook Peak Performance on Instagram