Mindfulness, Medicine & the Biology of Stress explores how meditation can change our relationship to stress, support the body's natural healing systems, and help us live with more presence, compassion, and ease.

In this episode of The FitMind Podcast, we sit down with Craig Hassed, MD, physician, educator, and mindfulness expert, to examine the science and practice of mind-body medicine. Drawing from decades of clinical work, teaching, and contemplative practice, Craig explains how chronic stress creates physiological wear and tear in the body, known as allostatic load, and why learning to return to the present moment can have effects far beyond feeling calmer.

The conversation explores how mindfulness may influence inflammation, immune function, gene expression, and biological aging, including research on telomeres and the body's stress circuitry. Craig also discusses why informal mindfulness in daily life may be just as important as formal meditation practice, especially when we are caught in worry, pressure, or mental projections about the future.

Topics include:

• How mindfulness became part of the medical curriculum at Monash University
• Why chronic stress creates wear and tear on the body
• What allostatic load means for health and aging
• How meditation may affect inflammation, immunity, and gene expression
• The relationship between mindfulness and telomeres
• Why presence can improve focus, performance, and flow
• The difference between empathy, empathic distress, and compassion
• Why compassion may protect against burnout
• How mindfulness can support doctors, patients, students, and everyday life
• The question of consciousness and whether it may be more fundamental than matter

A practical and wide-ranging conversation for anyone interested in the medical science of mindfulness, the biology of stress, or how contemplative practice can support resilience, compassion, and human flourishing.

---

Liam's book, Fit Mind, is now available! You can pick up a copy and learn more at fitmind.org/book.

FitMind Neuroscience-Based App: http://bit.ly/afitmind

Website: www.fitmind.org

---

Show Notes

0:00 | Introduction to Dr. Craig Hassed
3:23 | Discovering meditation without a teacher
9:18 | Bringing mindfulness into clinical medicine
10:21 | Teaching mindfulness to medical students
15:10 | How chronic stress affects the body
15:56 | Understanding allostatic load
20:57 | Epigenetics, inflammation, and immune function
22:42 | Meditation, telomeres, and biological aging
26:17 | How much meditation is enough?
29:18 | Formal practice vs. mindfulness in daily life
31:17 | The growth of mindfulness research
36:54 | The ESSENCE model of health
38:56 | Choosing the right meditation practice
41:47 | How the mind creates unnecessary stress
45:21 | Mindfulness, performance, and flow states
51:21 | Mindfulness education and human flourishing
52:40 | Technology, isolation, and genuine connection
1:00:43 | Empathy, empathic distress, and compassion
1:01:42 | Why compassion may protect against burnout
1:06:16 | Is consciousness more fundamental than matter?
1:07:10 | Can consciousness be scientifically measured?
1:08:33 | Craig's daily practice and rapid-fire questions
1:09:15 | Final thoughts

Neuroscientist Idil Sezer joins the FitMind Podcast to explore what meditation changes beyond the brain. She explains how meditation may influence attention, emotional regulation, pain, brain–heart communication, and our fundamental sense of self.

The conversation also explores the difference between long-term and advanced meditators, unusual cardiovascular patterns observed during deep meditation, and how virtual reality may help researchers study embodiment, nondual awareness, and the boundaries of the self.

---

Liam's book, Fit Mind, is now available! You can pick up a copy and learn more at fitmind.org/book.

FitMind Neuroscience-Based App: http://bit.ly/afitmind

Website: www.fitmind.org

---

Show Notes

0:00 | Introducing Idil Sezer, PhD
2:11 | From Clinical Neuroscience to Meditation Research
3:58 | Why Meditation Is a Unique Tool for Training the Mind
5:21 | Meditation Beyond Relaxation and Performance
7:27 | What Different Meditation Traditions Change in the Brain
10:03 | The Nervous System and Meditation's Effects on the Heart
11:01 | Cardiac Spectral Peaks in Advanced Meditators
16:54 | Brain–Heart Communication and Holistic Neuroscience
18:13 | Long-Term vs. Advanced Meditators
20:25 | Mental Health, Pain Relief, and Neuroprotection
22:09 | Meditation, Gut Health, Epigenetics, and Cellular Memory
28:23 | Predicting Who Responds to VR Anxiety Interventions
38:17 | Using Virtual Reality to Investigate the Sense of Self
44:21 | Nondual Awareness and the Future of Meditation Research
49:22 | Finding the Meditation Practice That Works for You

Clinical neuropsychologist Dr. Aldrich Chan joins the FitMind Podcast to explore the intersection of Taoist philosophy, neuroscience, and evolutionary psychology, and what these fields can teach us about our growing sense of disconnection from nature.

Drawing from his book 7 Principles of Nature: How We Strayed and How We Return, Aldrich explains his theory of separation, alienation, and discord, and how capacities that helped humans survive—such as abstract thinking, mental time travel, and a strong sense of self—may also contribute to some of the challenges of modern life.

The conversation explores the default mode network and our perception of time, the neuroscience of meditation and self-transcendence, and the Taoist idea of our "original nature." Aldrich also discusses nothingness as a space of possibility rather than a void, the relationship between wu wei and flow states, how to work more skillfully with stress and uncertainty, and why play and spontaneity remain important throughout adulthood.

Topics include:

• The intersection of Taoism, neuroscience, and evolutionary psychology
• Separation, alienation, and modern evolutionary mismatch
• The default mode network, thinking, and our perception of time
• Meditation, self-transcendence, and "original nature"
• Taoist nothingness and creating space for difficult experiences
• Wu wei, Tai Chi, and the neuroscience of flow
• Eustress and the difference between productive and overwhelming stress
• Working with uncertainty through curiosity rather than threat
• Why play, spontaneity, and intuition matter for well-being

A wide-ranging conversation for anyone interested in meditation, consciousness, neuroscience, Taoist philosophy, or how we might live in greater alignment with our minds, bodies, and the natural world.

--------

Liam's book, Fit Mind, is now available! You can pick up a copy and learn more at fitmind.org/book.

FitMind Neuroscience-Based App: http://bit.ly/afitmind

Website: www.fitmind.org

0:00 | Original Nature, Selflessness & Consciousness

0:51 | Introduction to Dr. Aldrich Chan

1:56 | From Neuroscience to Taoism

8:18 | The SAD Theory: Separation, Alienation & Discord

15:38 | Evolutionary Mismatch & Modern Isolation

19:46 | The Default Mode Network, Time & Meditation

24:23 | The Neuroscience of "Original Nature"

32:13 | Self-Transcendence Without Losing Function

34:33 | Meditation vs. Psychedelic States

37:04 | Taoist Nothingness & the Uncarved Wood

42:08 | Creating Space for Difficult Emotions

44:14 | Tai Chi, Wu Wei & Flow States

49:54 | Eustress & Dynamic Equilibrium

57:52 | Dr. Chan's Stillness Meditation Practice

1:00:30 | How to Work With Uncertainty

1:06:25 | Reframing Mental Health & Evolutionary Mismatch

1:10:07 | Why Play Matters

1:12:48 | The Seven Principles as Invitations

1:14:24 | Dr. Chan's Book & Where to Find His Work

Zen & the Science of Living Well with Robert Waldinger, MD explores what the longest-running study of adult life reveals about happiness, health, connection, and the many different ways a meaningful life can unfold.

In this episode of The FitMind Podcast, we sit down with Robert Waldinger, MD, psychiatrist, Zen teacher, and director of the Harvard Study of Adult Development, to examine what actually helps people thrive over the course of a lifetime. Drawing from more than eight decades of research, Robert explains why strong relationships are one of the clearest predictors of long-term health and happiness, and how loneliness can affect the body through chronic stress, inflammation, and nervous system dysregulation.

The conversation also explores the overlap between psychotherapy, lifespan research, and Zen practice. Robert discusses why there is no single formula for a good life, how the mind fills in the blanks when faced with uncertainty, and why equanimity is not emotional suppression, but a wiser relationship to reactivity.

Topics include:

• How the Harvard Study of Adult Development tracks happiness across a lifetime
• Why relationships are deeply linked to health and longevity
• How loneliness can become a chronic stressor in the body
• The difference between solitude and loneliness
• What people most often regret near the end of life
• How Zen and psychology both reveal the stories the mind creates
• Practical ways to build "social fitness" in everyday life

A grounded, expansive conversation for anyone interested in the science of happiness, the health effects of connection, or how contemplative practice can help us live with more presence, meaning, and care.

---

Liam's upcoming book, Fit Mind, is now available for preorder. You can learn more at fitmind.org/book.

FitMind Neuroscience-Based App: http://bit.ly/afitmind

Website: www.fitmind.org

---

Show Notes

0:00 | Merging Zen, science, and psychotherapy

3:18 | Breaking the silence on personal spiritual practice

6:12 | Overview of the Harvard Study of Adult Development

9:53 | How chronic loneliness breaks down physical health

13:09 | Evolutionary biology of group connection and safety

15:10 | Many paths to a good life: unconventional contentment

19:17 | Vulnerability and the myth of the self-made man

21:35 | Research-backed strategies for building new friendships

24:23 | End-of-life regrets and sources of pride

26:08 | Resume values vs. eulogy values

28:02 | Noticing and transforming internal self-criticism

32:52 | The WISER model for slowing down social reactions

39:32 | Equanimity: feeling deeply without reactive explosion

42:11 | Subjective loneliness vs. the contentment of solitude

48:23 | Practical exercises: gratitude, subtraction, and nature

51:44 | Social fitness and the impact of digital habits

55:52 | The future of human connection in the age of AI

1:01:21 | Closing reflections and the upcoming book Nothing to Fix

The Illusion of Self: Nondual Meditation & Brain Science with John Dunne, PhD explores how our sense of identity is constructed moment by moment, drawing on Buddhist philosophy, neuroscience, and contemplative practice to explain why thoughts feel real and how seeing through them can fundamentally change our experience.

In this episode of The FitMind Podcast, we sit down with John Dunne, PhD—a leading scholar-practitioner bridging ancient wisdom and modern science—to examine the nature of mind, self, and awareness. Rather than treating thoughts as accurate reflections of reality, John frames them as useful but often misleading constructions shaped by the brain's attempt to predict and navigate the world.

We explore how meditation helps us "de-reify" thoughts—seeing them as mental events rather than truths—and why this shift may be central to reducing anxiety and depression. John also breaks down non-dual traditions like Mahamudra and Dzogchen, offering a clear lens into practices aimed not at changing experience, but at recognizing its underlying nature.

Topics include:

• How the brain constructs a sense of self through predictive models
• Why thoughts feel real and how to see through them
• The role of meditation in shifting our relationship to thinking
• Differences between gradual and non-dual approaches to practice
• What "effortless awareness" means and why it matters
• Scientific insights from studying advanced meditators

A grounded, intellectually rich conversation for anyone interested in understanding the mind more clearly, working with difficult thoughts, or exploring the intersection of neuroscience and contemplative practice.

---

Liam's upcoming book, Fit Mind, is now available for preorder. You can learn more at fitmind.org/book.

FitMind Neuroscience-Based App: http://bit.ly/afitmind

Website: www.fitmind.org

---

Show Notes

0:00 | From astronaut dreams to inner exploration
2:40 | Introducing John Dunne and his background
5:30 | Identity crisis and discovering meditation
9:30 | Early practice: Vipassana, metta, and analytical meditation
14:30 | Questioning reality and the nature of self
19:30 | Concepts, language, and why thoughts feel real
25:30 | How the mind constructs identity moment to moment
31:30 | Mahamudra and Dzogchen: gradual vs non-dual paths
38:30 | Effort vs effortlessness in meditation
45:00 | Anxiety, depression, and predictive processing
50:30 | De-reification: seeing thoughts as thoughts
56:30 | Watching the mind vs being lost in it
1:01:30 | Brain studies with advanced meditators
1:07:00 | Non-dual awareness and "always-on" presence
1:12:30 | What enlightenment is (and isn't)
1:17:30 | Tukdam and the mystery of consciousness at death
1:22:30 | Science, meditation, and open questions
1:25:30 | Closing reflections

Meditation is evolving.

New technologies like neurofeedback, virtual reality, and AI are beginning to intersect with ancient contemplative practices, raising an important question: can technology help people learn meditation more effectively?

In this episode of The FitMind Podcast, we speak with Steve Haberlin, PhD, researcher, meditator, and author of Meta Meditation for Mental Health, about the emerging world of tech-assisted meditation.

Steve explains why most people stop using meditation apps within the first month, how neurofeedback devices can provide real-time feedback about mental states, and how AI may soon create highly personalized meditation training. We also explore what virtual reality adds to meditation, and why different meditation techniques affect the brain in different ways.

Throughout the conversation, Steve emphasizes the importance of balance. Technology may help more people access meditation, but the core practices that have been refined over thousands of years still remain essential.

Topics include:

• How neurofeedback devices provide real-time feedback during meditation
• Why most people stop using meditation apps within the first month
• How VR meditation creates presence and reduces distraction
• What an AI meditation teacher might look like in the future
• Why different meditation techniques affect the brain differently
• How technology can enhance practice without replacing traditional methods

A thoughtful conversation about the future of meditation and how ancient wisdom and modern technology may work together to make mental training more accessible, personalized, and effective.

FitMind Neuroscience-Based App: http://bit.ly/afitmind

Website: www.fitmind.org

Show Notes

0:00 | Neuroscience, meditation, and real-time feedback
1:23 | Introducing Steve Haberlin
2:46 | Steve's meditation journey and early practice
8:12 | What "meta meditation" means
9:19 | Why most people quit meditation apps
12:28 | What neuroscience reveals about meditation
15:51 | State vs trait change in long-term meditators
18:03 | Can technology shorten the meditation learning curve?
20:52 | What VR adds to meditation practice
23:21 | The rise of AI meditation teachers
27:00 | Using AI to design personalized meditation practices
30:25 | Why personalization matters in meditation
33:26 | Neurofeedback and learning meditation in real time
39:35 | The pitfalls of tech-assisted meditation
46:11 | Balancing traditional meditation with new technology
47:50 | Practical approaches for focus and anxiety
51:07 | Future innovations in meditation technology
54:42 | Balancing ancient wisdom with emerging tools
55:49 | Steve's book and closing reflections

Rites of Passage & the Wisdom in Collapse explores how personal crisis can function as initiation, drawing on contemplative practice, psychology, and wisdom traditions to explain why avoiding discomfort often deepens suffering and why meeting it skillfully can transform us.

In this episode of The FitMind Podcast, we sit down with Linda Thai, therapist and meditation teacher, to examine what it means to grow up as individuals and as a culture. Rather than viewing breakdown as failure, Linda frames it as a descent — a necessary stripping away of outdated identities and rigid patterns that allows for integration and renewal.

We explore how modern life has largely removed meaningful rites of passage, how this absence contributes to addiction, burnout, and disconnection, and why surrender is often misunderstood. Linda describes maturation as a shift from avoidance to discernment, from compulsive striving toward restraint, reciprocity, and community.

Topics include:

• How rites of passage traditionally supported psychological development
• Why avoiding pain often becomes the source of suffering
• The parallels between personal collapse and collective crisis
• The difference between hustle culture and nourishment
• How community supports skillful engagement with discomfort

A grounded, reflective conversation for anyone navigating transition, identity shifts, or collective uncertainty and for those interested in how maturity develops through discomfort rather than in spite of it.

FitMind Neuroscience-Based App: http://bit.ly/afitmind

Website: www.fitmind.org

Show Notes

0:00 | Collapse, initiation, and why maturity matters
1:20 | Introducing Linda Thai
2:58 | Identity, displacement, and belonging
6:45 | Alaska, Buddhism, and discovering interdependent happiness
12:16 | From practice to vocation
17:46 | Addiction, avoidance, and sitting with discomfort
19:34 | Rites of passage and confronting shadow
24:30 | Rough initiations and collective descent
31:17 | Are retreats modern rites of passage?
33:40 | Vipassana and observing the thinking mind
36:29 | The wisdom in collapse
41:05 | Community, addiction, and modern disconnection
42:16 | Nourishment vs hustle culture
46:38 | What a nourished life looks like
50:33 | Suffering with grace
51:19 | Intention and living into maturity
52:37 | You can't think your way into a new way of living
53:19 | Closing reflections

The Science of Letting Go explores how meditation works in the brain, drawing on neuroscience, predictive processing, and contemplative science to explain how letting go reduces stress, softens self-related thinking, and changes perception over time.

In this episode of The FitMind Podcast, we sit down with PhD researcher Shawn Prest from Monash University about what's actually happening under the hood when we meditate. Rather than framing letting go as a vague emotional release, Shawn describes it as a measurable shift in how the brain assigns confidence to its highest-level models, including the sense of self.

They explore how the brain functions as a prediction system, why excessive certainty can create mental tension and suffering, and how meditation helps loosen rigid patterns by shifting perception toward more direct sensory experience. These changes can support greater equanimity, reduced reactivity, and long-term improvements in well-being.

Topics include:

• How meditation changes self-related brain activity

• What "letting go" means from a neuroscience perspective

• The difference between insight-based and absorption-based meditation paths

• Why equanimity feels relieving rather than dull or passive

A grounded, science-forward conversation for anyone curious about how meditation really works and why letting go can reduce suffering.

FitMind Neuroscience-Based App: http://bit.ly/afitmind

Website: www.fitmind.org

Show Notes

0:00 | Intro and why study the mechanics of meditation

4:40 | From meditator to researcher

9:10 | The brain as a prediction machine

14:20 | Valence, well-being, and suffering

18:50 | Why computational models matter

24:30 | Hierarchies in the brain

31:10 | What letting go actually is

37:40 | Why letting go feels relieving

43:50 | Mental tension vs physical tension

49:30 | Modeling letting go computationally

55:50 | Applying letting go on a stressful day

1:02:30 | Trauma, caution, and meditation

1:09:20 | Jhana and insight paths

1:18:40 | Cessation and lasting change

1:27:30 | Equanimity as perception

1:34:40 | The future science of awakening