In this episode, Dr. Lisa Feldman Barrett explains the science of emotions and how your brain predicts your feelings. She further explains that because emotions are made and not hardwired, this means we can change them by retraining our brains. Lisa also delves into the science of prediction, the body budget, and why taking care of your physical health is one of the most powerful emotional regulation tool you have.

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Key Takeaways:

• The nature of emotions from a neuroscientific perspective.
• The concept that emotions are constructed by the brain rather than hardwired.
• The brain’s predictive nature and its role in emotional experience.
• The principle of degeneracy in neural pathways and its implications for behavior.
• The significance of interoception in shaping emotions and internal bodily sensations.
• The relationship between physical states (like hunger and fatigue) and emotional experiences.
• The importance of emotional granularity in identifying and labeling emotions.
• The connection between mood disorders and physical health.
• Practical strategies for emotional regulation, including mindfulness and self-care.
• The integration of neuroscience with philosophical perspectives on perception and experience.

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In this episode, Ukeme Awakessien Jeter explores the importance of learning to be the change you want to see. She shares her journey as an immigrant and Black woman in a predominantly white suburb, discussing adaptability, leadership, and civic engagement. She reflects on raising her daughter, building inclusive communities, and the unique leadership strengths immigrants bring. The conversation also touches on feeling overwhelmed in life as Ukeme reminds us that when our days feel full to bursting, it might just mean they are filled with things that we deeply value.

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Key Takeaways:

• Adaptability and its importance in navigating new environments and challenges.
• The personal experiences of an immigrant and a Black woman in a predominantly white community.
• The impact of racial isolation on children and the importance of fostering inclusion.
• The significance of civic engagement and community involvement in driving change.
• The role of leadership in addressing systemic issues and promoting diversity.
• The concept of “feeding the good wolf” as a metaphor for nurturing positive qualities.
• The value of asking “how” questions to encourage understanding and collaboration.
• The challenges and strategies for building authentic connections in diverse communities.
• The importance of cultural intelligence and authenticity in leadership.
• The need for intentional efforts to create inclusive environments for future generations.

If you enjoyed this conversation with Ukeme Awakessien Jeter, check out these other episodes:

Conscious Leadership with Eric Kaufmann

Discovering Your Inner Resilience and Strength with Mark Nepo

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In this episode, Steven Shapiro and Nancy Shapiro discuss how to build a family culture that brings you closer and makes you stronger. They are a brother and sister duo, educators and creators of the “Our Family Culture” system. Steven and Nancy discuss the importance of intentionally shaping family culture to support children’s emotional well-being and resilience and they share practical strategies for identifying core values, developing shared language, and practicing consistent, meaningful actions within families. They highlight how conscious culture-building can strengthen family bonds, foster healthy development, and create a positive legacy across generations.

To receive a 33% discount on the Our Family Culture app, enter the code WOLF at checkout!

Key Takeaways:

• The concept of “family culture” and its impact on children’s emotional and mental well-being.
• The importance of intentionality in shaping family culture versus allowing it to develop by default.
• The role of core values in guiding family dynamics and behaviors.
• The significance of creating a supportive emotional environment for children.
• The challenges parents face in raising children, including mental health concerns and societal pressures.
• The idea of generational legacy and how parenting styles are often replicated or opposed by children.
• Practical strategies for families to engage in culture-building, including small, manageable actions.
• The dynamic nature of family culture and the importance of collaboration among family members.
• Tools and resources to facilitate meaningful conversations about values within families.

f you enjoyed this conversation with Steven and Nancy, check out these other episodes:

How to Manage Family Relationships with Nedra Glover Tawwab

How to Make Great Relationships with Dr. Rick Hanson

Purposeful Living: Strategies to Align Your Values and Actions with Victor Strecher

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In this episode, Dr. Judith Joseph explains what happens when success hides suffering, and the importance of understanding high-functioning depression. She explores why many people who look fine on the outside are quietly suffering on the inside with something we rarely talk about: anhedonia, the loss of joy, or the loss of ability to feel pleasure. This is an important conversation that highlights this often overlooked and underplayed challenge of high-functioning depression that so many of us deal with, and most importantly, how to overcome it.

Key Takeaways:

• Concept of high-functioning depression and its characteristics
• Symptoms of anhedonia and their impact on daily life
• Limitations of current diagnostic criteria for depression
• Importance of early recognition and intervention for mental health issues
• Biopsychosocial model for understanding mental health
• Role of personal agency and choice in managing mental health
• Strategies for emotional validation and expression
• The significance of reconnecting with personal values for joy
• Impact of technology and social connections on mental well-being
• Importance of celebrating small wins and planning for future joy

If you enjoyed this conversation with Dr. Judith Joseph, check out these other episodes:

How Identity Can Affect How You Deal with Depression with Kimi Culp

Emerging Perspectives on Depression with Alex Riley

Strategies for Depression with Therese Borchard

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In this episode, Peter Singer explains why ethics and joy belong together. He offers a moral wake-up call as he shares his now-famous “drowning child” thought experiment: if we saw a child drowning right in front of us, we’d act without hesitation. So why do we so often fail to act when suffering is farther away?Peter challenges the idea that ethics is about rigid rules or self-denial. Instead, he argues that living ethically is a path to a more joyful and meaningful life. This conversation explores how generosity, purpose, and even activities done purely for pleasure—like surfing—can all be part of a good life.

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Key Takeaways:

• [00:02:31] Ethical obligations in everyday life.
• [00:06:45] Helping those in extreme poverty.
• [00:10:46] Happiness and moral responsibility.
• [00:11:45] Moral progress in civilization.
• [00:16:12] Saving children from malaria.
• [00:21:02] Measuring happiness effectively.
• [00:25:02] Happiness and money connection.
• [00:27:43] Personal identity and change.
• [00:32:00] Spiritual path and personal satisfaction.
• [00:43:05] Enjoying non-competitive activities.

If you enjoyed this conversation with Peter Singer, check out these other episodes:

Purposeful Living: Strategies to Align Your Values and Actions with Victor Strecher

How to Create a Life Strategy for Meaningful Change with Seth Godin

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In this episode, Susan Piver discusses the path to inexplicable joy and how self-friendship can change everything. She shares this powerful statement, “I can’t defeat my enemies, but I can strengthen my friends,” which offers a different kind of hope that shifts our focus from fighting battles we can’t win, to caring for the people and communities closest to us. Susan shares what real power looks like, not dominance, but care, and also shares five practical ways to cultivate personal power in everyday life. This is an episode about moving from overwhelm to meaningful action. One friendship, one moment of care at a time.

Feeling overwhelmed, even by the good things in your life?

Check out Overwhelm is Optional — a 4-week email course that helps you feel calmer and more grounded without needing to do less. In under 10 minutes a day, you’ll learn simple mindset shifts (called “Still Points”) you can use right inside the life you already have. Sign up here for only $29!

Key Takeaways:

• Personal empowerment and its significance in daily life.
• The practice of mindfulness and its role in self-awareness.
• Exploration of Buddhist teachings, particularly the Heart Sutra.
• The concept of interconnectedness and its implications for personal and communal well-being.
• The parable of the two wolves and its relevance to nurturing positive qualities.
• The importance of self-care and creating a supportive physical environment.
• Practical steps for cultivating personal power and confidence.
• The relationship between meditation and self-acceptance.
• The distinction between relative and absolute views in understanding existence.
• The role of compassion in personal growth and community connection.

If you enjoyed this conversation with Susan Piver, check out these other episodes:

How to Discover Your Way of Being Through the Enneagram with Susan Piver

The Four Noble Truths of Love with Susan Piver (2021)

Ancient Wisdom Meets Modern Life: Finding Ease and Clarity with Charlie Gilkey

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In this episode, Michelle Chalfant explores how to quiet the inner critic and finally get unstuck. She has spent 25 years developing practical tools for working with what she calls the other wolf. Michelle explains why most of us are making decisions from the emotional age of about 13. And she’ll give you the exact process for transforming triggers into growth. Her motto is “I will let nothing or no one disconnect me from myself.” and by the end of this conversation, you’ll know how to make that your reality too.

Discover the six hidden saboteurs that quietly derail your best intentions—like autopilot behavior, self-doubt, and emotional escape. Download our free guide to uncover what’s getting in your way and learn simple strategies to take back control. Get it now at oneyoufeed.net/ebook.

Key Takeaways:

• The internal struggle with inner voices, represented by the metaphor of two wolves (one good and one bad).
• Negative self-talk and the journey towards self-compassion and self-acceptance.
• Emotional age and how it influences decision-making and behavior.
• Techniques for regulating the nervous system and creating space for conscious responses to triggers.
• The importance of recognizing and working through emotional triggers as opportunities for growth.
• Distinguishing between healthy anger and being stuck in a triggered state.
• The significance of owning one’s reality and the discomfort that often accompanies this process.
• Developmental model of the “Three Chair Model” (Child, Adolescent, Adult) and its implications for personal growth.
• The five pillars that support personal transformation, including owning the good in one’s life.
• Practical tools and scripts for managing emotional patterns and the inner critic.

If you enjoyed this conversation with Michelle Chalfant, check out these other episodes:

How to Tame Your Inner Critic with Dr. Aziz Gazipura

How to Overcome Overthinking with Jon Acuff

How to Harness the Chatter in Your Head with Ethan Kross

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