Build resilience. Cultivate self-compassion. Live with purpose. The One You Feed brings conversations with leading thinkers — James Clear, Susan Cain, Tara Brach, and more — to help you navigate life’s challenges and feed your good wolf. No perfection, just direction, insight, and the small, consistent actions that make a meaningful life.
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How We Can Improve Communication in Polarized Times with Charles Duhigg
Tuesday, November 4, 2025 • Duration 51:47
In this episode, Charles Duhigg explains how we can improve communication in polarized times. He explores how to foster active listening, social reciprocity, and techniques like “looping for understanding.” The conversation covers different types of conversations, the importance of focusing on common ground, and strategies for building and changing habits. Charles also shares insights on handling online conflict, the psychology of identity threat, and how intentional communication and habit design can improve relationships and personal well-being.
Exciting News!!! Coming in March, 2026, my new book, How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life is now available for pre-orders!
Key Takeaways:
Importance of active and ostentatious listening in conversations.
Concept of social reciprocity and its role in effective communication.
Techniques for improving dialogue, such as “looping for understanding.”
Different types of conversations: practical, emotional, and social.
The idea of meta conversation and setting clear goals for discussions.
Strategies for focusing on common ground before addressing differences.
The impact of politeness in online communication and reducing hostility.
Understanding identity threat and its effects on open dialogue.
The habit loop framework: cue, routine, and reward in habit formation.
The significance of implementation intentions in managing habits and responses.
For full show notes, click here!
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If you enjoyed this conversation with Charles Duhigg, check out these other episodes:
Oren Jay Sofer on Mindful Communication
How to Unlock the Power of Deeper Connections with David Brooks
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The Nonlinear Path to Healing: Finding Wholeness After Trauma with Daria Burke
Episode 858
Tuesday, October 21, 2025 • Duration 01:01:11
In this episode, Daria Burke discusses the non-linear path to healing and how to find wholeness after trauma. She shares her experiences growing up in Detroit with parents struggling with addiction, the impact of adversity, and her path toward self-discovery and integration. Daria also explores the complexities of healing, the importance of embracing all parts of oneself, and the power of nature and personal growth as metaphors for transformation and hope.
Exciting News!!! My new book, How a Little Becomes a Lot: The Art of Small Changes for a More Meaningful Life, is now available for pre-orders!
Key Takeaways:
Exploration of trauma and its impact on personal development.
Discussion on resilience and the capacity to heal from past experiences.
The concept of integration as a means of reconciling different aspects of oneself.
The role of inherited legacies and environmental factors in shaping identity.
Examination of coping mechanisms, including dissociation and adaptive avoidance.
The nonlinear nature of healing and the importance of self-compassion.
Insights into various therapeutic modalities, including somatic therapies.
The significance of control and surrender in the healing process.
Metaphors illustrating the journey of healing, such as the growth of hydrangeas.
Emphasis on the ongoing nature of personal growth and the importance of community support.
If you enjoyed this conversation with Daria Burke, check out these other episodes:
Healing Painful Patterns and Finding Freedom with Radhule Weininger
What Brings Healing, Strength, and Connection with Dani Shapiro
For full show notes, click here!
Connect with the show:
Follow us on YouTube: @TheOneYouFeedPod
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This episode is sponsored by:
Persona Nutrition delivers science-backed, personalized vitamin packs that make daily wellness simple and convenient. In just minutes, you get a plan tailored to your health goals. No clutter, no guesswork. Just grab-and-go packs designed by experts. Go to PersonaNutrition.com/FEED today to take the free assessment and get your personalized daily vitamin packs for an exclusive offer — get 40% off your first order.
Grow Therapy – Whatever challenges you’re facing, Grow Therapy is here to help. Sessions average about $21 with insurance, and some pay as little as $0, depending on their plan. (Availability and coverage vary by state and insurance plans. Visit growtherapy.com/feed today!
Delivering the WOW; Check out Richard Fain’s new book, a behind-the-scenes look at how he transformed Royal Caribbean into a world-class company through culture, innovation, and intentional leadership. Available now on Amazon and wherever you get your books.
AGZ – Start taking your sleep seriously with AGZ. Head to drinkag1.com/feed to get a FREE Welcome Kit with the flavor of your choice that includes a 30 day supply of AGZ and a FREE frother.
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Why Good Relationships Are the Key to Living a Long and Happy Life with Robert Waldinger
Episode 849
Friday, September 19, 2025 • Duration 01:06:39
In this episode, Dr. Robert Waldinger explores why good relationships are the key to living a long and happy life. Drawing from more than 85 years of research, Robert shares why deep, supportive relationships are stronger predictors of health and happiness than wealth, success, or status. He also explains how relationships regulate stress, why loneliness can be as harmful as smoking, and how we can proactively cultivate social fitness. Listeners will walk away with practical ways to strengthen existing relationships, build new ones, and approach connection as an essential practice for well-being.
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Key Takeaways:
The significance of relationships for health and happiness.
Insights from the Harvard Study of Adult Development on what constitutes a good life.
The complexities and challenges of living well despite societal pressures.
The impact of loneliness and social isolation on physical and mental health.
The critique of cultural messages equating happiness with material success.
The importance of self-acceptance and acknowledging both positive and negative aspects of oneself.
Strategies for nurturing and maintaining meaningful relationships.
The role of curiosity in enhancing social connections and overcoming discomfort.
The intersection of scientific research and Zen practice in understanding human well-being.
The concept of “social fitness” and the ongoing effort required to cultivate relationships.
If you enjoyed this conversation with Robert Waldinger, check out these other episodes:
The Midlife Makeover: Redefining Success and Happiness After 40 with Chip Conley
The Happiness Formula: Using Your Body to Transform Your Mind with Janice Kaplan
For full show notes, click here!
Connect with the show:
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This episode is sponsored by:
NOCD If you're struggling with OCD or unrelenting intrusive thoughts, NOCD can help. Book a free 15 minute call to get started: https://learn.nocd.com/FEED
Grow Therapy - Whatever challenges you're facing, Grow Therapy is here to help. Sessions average about $21 with insurance, and some pay as little as $0, depending on their plan. (Availability and coverage vary by state and insurance plans. Visit growtherapy.com/feed today!
Persona Nutrition delivers science-backed, personalized vitamin packs that make daily wellness simple and convenient. In just minutes, you get a plan tailored to your health goals. No clutter, no guesswork. Just grab-and-go packs designed by experts. Go to PersonaNutrition.com/FEED today to take the free assessment and get your personalized daily vitamin packs for an exclusive offer — get 40% off your first order.
BAU, Artist at War opens September 26. Visit BAUmovie.com to watch the trailer and learn more—or sign up your organization for a group screening.
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Understanding Identity and How Our Past Shapes Who We Become with Catherine Gray
Episode 759
Friday, November 8, 2024 • Duration 01:06:13
In this episode, Catherine Gray discusses identity and how our past shapes who we become. She shares her journey from writing non-fiction to crafting her first novel, which contains some themes from her life experiences. Catherine also delves into the ongoing battle between nature and nurture in forming our personalities and addictive tendencies as well as the impact of our choices in determining our future.
Key Takeaways:
The power of small decisions in shaping our life's trajectory
How attachment styles influence our relationships and behaviors
The challenges of new parenthood and societal pressures on mothers
The subtle ways we manipulate narratives in our daily interactions
Strategies for breaking free from people-pleasing tendencies
For full show notes, click here!
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Navigating the Impossible Standards of Masculinity with Ruth Whippman
Episode 758
Tuesday, November 5, 2024 • Duration 01:00:09
In this episode, Ruth Whippman discusses navigating the impossible standards of masculinity. Ruth has grappled with the conflicting emotions of mothering boys and societal shifts and she found herself questioning the very essence of masculinity and its impact on her sons. She delves into the challenges boys face in navigating societal expectations and the lack of language for them to articulate their experiences. Through her personal experience and research, Ruth sheds light on the overwhelming pressure boys encounter to conform to traditional masculine standards, while also questioning the divisive nature of the term "toxic masculinity."
Key Takeaways:
Understanding toxic masculinity and learning to empower boys to be their authentic selves
Navigating the shifting landscape of raising sons for healthier relationships and respectful behavior
Embracing the beauty of blending masculinity and femininity to create a more inclusive and empathetic society
Embracing the profound impact of body shaming on men and how to promote positive body image for boys
Redefining masculinity standards for boys to foster a culture of kindness, emotional intelligence, and self-expression
For full show notes, click here!
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Understanding How Trust Works and Why it Matters with Peter Kim
Episode 757
Friday, November 1, 2024 • Duration 49:32
In this episode, Peter Kim explains how trust works and why it matters. Peter has conducted extensive research on the factors that influence trust and has contributed significantly to the understanding of trust in relationships and society. His work sheds light on the impact of intention on trust dynamics, offering valuable insights into the fundamental role of trust in our interactions, provides a deeper understanding of these dynamics at play in our everyday lives.
Key Takeaways:
Uncover the crucial role trust plays in shaping our communities
Learn how to navigate and manage the delicate nature of high initial trust in relationships
Discover how to assess trust levels based on both competence and integrity, leading to more meaningful connections
Acquire effective strategies for repairing trust through genuine apologies and actions
Explore how intention shapes trust dynamics and influences the quality of relationships
For full show notes, click here!
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Wisdom for Living While Navigating the Journey Towards Death with Kathryn Mannix
Episode 756
Tuesday, October 29, 2024 • Duration 01:01:10
In this episode, Kathryn Mannix shares the wisdom she has gained as a palliative care expert for living while navigating the journey towards death. She explains how we can approach death with greater understanding and less fear and offers insights that challenge our common perceptions about dying.
Key Takeaways:
The importance of having open conversations about death before its imminent
How the process of dying is often more peaceful than we imagine
Why planning for end-of-life care should focus on what matters most to the individual
The predictable patterns of dying and how understanding them can bring comfort
Ways to support loved ones through their final days
For full show notes, click here!
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Hope for Healing Chronic Pain with Yoni Ashar
Episode 755
Friday, October 25, 2024 • Duration 59:46
In this episode, Yoni Ashar explains the elements of neuroplastic pain and offers hope for healing chronic pain. In his work with”Pain Reprocessing Therapy” he delves into how this unique approach differs from traditional pain management techniques. Yoni’s research challenges our understanding of pain and opens up new possibilities for healing and well-being.
Key Takeaways:
The role of fear and threat perception in maintaining pain
Key indicators that your pain might be neuroplastic
The three components of somatic tracking in working through pain
How to create a sense of safety around pain sensations
For full show notes, click here!
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How to Create a Life Strategy for Meaningful Change with Seth Godin
Episode 754
Tuesday, October 22, 2024 • Duration 49:19
In this episode, Seth Godin shares insights from his new book on how to create a life strategy for meaningful change. He explains how strategy isn’t just for business, it’s a crucial tool for shaping our personal lives and relationships. Seth also delves into the importance of understanding the systems we operate within and how we can learn to create change within them
Key Takeaways:
The power of consistently feeding our “good wolf” through conscious effort
How to apply strategic thinking to personal and family life
Understanding and navigating the systems that influence our choices
The difference between a good decision and a good outcome
The danger of false proxies and the importance of measuring what truly matters
For full show notes, click here!
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The Balance of Adventure and Spiritual Growth with Douglas Westerbeke
Episode 753
Friday, October 18, 2024 • Duration 01:09:20
In this episode, Douglas Westerbeke, explores how to find the balance of adventure and spiritual growth in his writing and life. With a focus on resilience and a balanced approach to life transitions, he offers a valuable perspective for those seeking to understand and adapt to the inevitable changes in life. Through his compelling narratives, he brings a wealth of knowledge to the complexities of personal growth and change.
Key Takeaways:
Mastering techniques to manage anger and its impact for a balanced life
Unveiling the profound concept of enlightenment for personal growth and fulfillment
Discovering the pivotal role of libraries in expanding knowledge and fostering personal development
Understanding the profound effects of travel for adapting for resilience and growth
Navigating life changes through powerful storytelling for inspiration and empowerment
For full show notes, click here!
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