How to Sit All Day Without Destroying Your Back | Enrico Mayor Podcast #19

He Meditates Since 1970—Here’s The One Intention Rule That Makes It Stick | Enrico Mayor Podcast #23

Richard Miller — Founder of iRest Yoga Nidra — The surprising shift that changes everything: start your meditation with what’s already “right” in you (indestructible well-being), then use it to meet stress, trauma, pain, and life. In this uncut conversation we discuss: • What iRest is (and why the U.S. military helped popularize it for PTSD) • The 10-step iRest protocol: intention, body sensing, breath, emotions, pure awareness, integration • Why “just come back to the breath” can become emotional repression—and what to do instead • The powerful “opposites” method that can move you into present-centered insight • A practical 7-day iRest starter plan + where to find free guided audios (iRest.org, Insight Timer, Mindfulness Coach) 00:00 - Meditation as a toolkit for modern life 00:42 - What iRest is (Yoga Nidra roots + non-dual traditions) 01:38 - Veterans, PTSD, and why it was renamed “iRest” 03:02 - The 10-step protocol explained (high-level walkthrough) 07:19 - Choosing the right “bucket”: TM vs Zen vs integrative practices 10:40 - Why returning to the breath isn’t always enough (working with difficult emotions) 16:30 - How long should an iRest session be? (30 seconds to 35+ minutes) 21:43 - Guided mini-practice: body sensing + breath + well-being 24:07 - Guided mini-practice: emotions + “opposites” technique 28:18 - Guided mini-practice: accessing “indestructible well-being” (5 inquiries) 38:29 - Can you do iRest without guidance? Memorizing the inquiries 44:16 - A simple 7-day iRest plan + embedding well-being into daily routines 50:51 - Where to get iRest audios, courses, and apps (free + paid) 53:14 - What Richard is still learning after decades of meditation 55:42 - Building an unbreakable meditation habit with tiny intentions 📍 Follow Enrico: Instagram – @enricomayor TikTok – @enricomayor 🎧 Also available on Spotify, Apple Podcasts, and more. 💬 Drop your takeaway in the comments & don't forget to Like & Subscribe.

Pregnancy Rewires the Brain: The Shocking Neuroscience of Motherhood | Enrico Mayor Podcast #22

Sarah McKay — Neuroscientist — The biggest “female brain differences” might come from society, not biology—and pregnancy literally rewires the brain for motherhood. In this uncut conversation we discuss: • Why female brains look *more similar* to male brains in more gender-equal countries • The 2016 pregnancy study showing massive brain reorganization for social cognition • “Baby brain” explained: why tests show normal memory, even when it *feels* worse • The real cause of postpartum struggle: sleep, loneliness, and a broken support system • The #1 thing husbands can do: take the lion’s share of domestic load + protect mom’s sleep 00:00 - The most surprising discoveries about the female brain 00:30 - Gender equality changes brain differences (biology vs biography) 02:31 - Pregnancy rewires the brain for social cognition & motherhood 03:27 - Are baby brains basically the same at birth? 06:09 - What “baby brain” really means (and why it’s not about babies) 07:24 - The study: parents vs non-parents on cognition (and male “confidence”) 11:29 - Baby brain isn’t a brain defect—it’s the ecosystem you’re parenting in 14:11 - What animal mothers teach us about maternal brain plasticity 19:25 - Solo motherhood, sleep loss, and the perfect storm for anxiety/depression 25:05 - Why the solution isn’t “convince women”—it’s policy, partners, and support 32:20 - Practical dad advice: emotional load, tag-teaming nights, and protecting sleep 40:21 - Myth-busting: women aren’t “more emotional” (the data says otherwise) 44:57 - The simplest brain health stack: sleep + strong relationships 📍 Follow Enrico: Instagram – @enricomayor TikTok – @enricomayor 🎧 Also available on Spotify, Apple Podcasts, and more. 💬 Drop your takeaway in the comments & don't forget to Like & Subscribe.

I Had Public Speaking Anxiety for 20 Years—This ONE Practice Fixed It | Enrico Mayor Podcast #21

Christopher Germer — Clinical Psychologist — The fastest way to calm anxiety isn’t “thinking positive”—it’s shifting your body from threat to care with self-compassion. In this uncut conversation we discuss: • How loving-kindness ended Chris’ 20-year public speaking anxiety • Why self-compassion works physiologically (vagus nerve, HRV, cortisol)  • The 3 components of self-compassion: mindfulness, common humanity, self-kindness • A guided “Self-Compassion Break” you can use in 5 minutes (or less) • Burnout, dopamine/drive, and the simple mantra: “You matter too.” 00:00 - Welcome & why self-compassion matters 00:41 - The 20-year public speaking anxiety that mindfulness didn’t fix 02:06 - The surprising turning point: “Just love yourself” (Sharon Salzberg) 03:12 - How self-kindness rewired the fear response before a 500-person talk 05:47 - Meeting Kristin Neff & creating Mindful Self-Compassion (MSC) 08:37 - Why it’s not “logic”—it’s tone, attitude, and physiology 13:33 - The science: threat vs care states, vagus nerve, HRV, cortisol 16:07 - When social threat turns inward: self-criticism, isolation, rumination 20:21 - Daily playbook: 20 seconds of compassionate touch + simple practices 25:52 - Guided Self-Compassion Break (mindfulness, common humanity, self-kindness) 41:18 - What happens in the 8-week MSC program (sessions & outcomes) 46:10 - Burnout for entrepreneurs: permission + reminding + the drive/threat trap 57:21 - The “in-breath is for you” reset in high-stress moments 1:02:35 - The one lesson for future generations: “You matter too.” 📍 Follow Enrico: Instagram – @enricomayor TikTok – @enricomayor 🎧 Also available on Spotify, Apple Podcasts, and more. 💬 Drop your takeaway in the comments & don't forget to Like & Subscribe.

I Spent 340 Days in Space: Here’s What It Did to My Mind & Body | Enrico Mayor Podcast #20

Scott Kelly — NASA Astronaut — A year in orbit doesn’t just change your body—it rewires how you see Earth, risk, politics, and what actually matters. In this uncut conversation we discuss: • Why the “hardest part of Mars” isn’t rocket science—it’s political science • The real odds of dying on launch (and why astronauts still get on the rocket) • What daily life on the ISS actually feels like: schedules, sleep, food, and isolation • The weirdest realities of microgravity (yes…including the toilet) • The twin study surprises: telomeres, time dilation, and what space does to your biology 00:00 - Intro 01:01 - What a year in space teaches you about Earth (and why Scott is a “big fan of Earth”) 06:31 - Launch prep: Star City, Baikonur quarantine & Russian vs NASA training mindset 12:41 - Superstitions, ceremonies & the reality of quarantine before liftoff 15:43 - “How likely are you to die?” Space Shuttle vs Soyuz risk, escapes & hard truths 22:18 - Why the Space Shuttle was so complex (2,000 switches) vs modern spacecraft 27:05 - Dragon vs Soyuz vs Boeing: which vehicle is “easiest” to fly today? 30:19 - SpaceX landings, Starship scale & why Kelly changed his mind about what’s possible 33:24 - Living with 3–13 people in orbit: toilets, claustrophobia & the gorilla suit story 39:01 - A real day on the ISS: GMT, ground conferences, work weeks & “mental health days” 52:09 - Re-entry: fireball windows, parachutes, “the best ride ever” & why landings feel like a car crash 59:06 - Returning to gravity: dizziness, blood volume changes, skin reactions & losing 20% heart mass 1:08:26 - The twin study: telomeres, radiation, time dilation & being “8 milliseconds younger” 1:15:54 - Mars: radiation, life support, why one-way missions are a bad idea, and the politics problem 1:25:52 - Borders from space, tribalism on Earth & what astronauts learn about cooperation 1:38:09 - The hardest personal moment in orbit: learning Gabby Giffords was shot from space 1:52:11 - Advice to young people: find your spark, embrace failure, and don’t quit 📍 Follow Enrico: Instagram – @enricomayor TikTok – @enricomayor 🎧 Also available on Spotify, Apple Podcasts, and more. 💬 Drop your takeaway in the comments & don't forget to Like & Subscribe.

How to Sit All Day Without Destroying Your Back | Enrico Mayor Podcast #19

Esther Gokhale — Posture Coach — Why “sit up straight” may be making your back pain worse, and the simple posture shifts that can reshape your spine and relieve pain. In this uncut conversation we discuss: • Why modern back pain starts with lost posture habits, bad furniture, and even baby seats • The difference between a C-spine, S-spine, and Esther’s pain-saving J-spine • Why sitting isn’t the enemy if you learn to sit well and break it up with movement • How stretch sitting, stretch lying, and glide walking can reduce tension and decompress the spine • Esther’s personal recovery from a severe L5-S1 disc herniation without a second surgery 00:00 - Why Sitting Is Not the New Smoking 00:45 - Why Back Pain Is So Common Today 04:22 - How Bad Posture Becomes the Cultural Norm 05:53 - Why “Sit Up Straight” Can Make Things Worse 09:32 - The J-Spine Explained 14:27 - Why Sitting Well Beats Avoiding Sitting 17:20 - The Everyday Movements That Matter Most 23:23 - Esther’s Practical First Steps for Back Pain Relief 29:00 - How Stretch Sitting Actually Works 32:14 - Stretch Lying, Better Sleep, and Spinal Traction 34:22 - Why Crunches Can Harm Your Back 44:10 - Glide Walking and Using the Glutes Correctly 51:11 - How to Learn Proper Posture Safely 59:16 - Evidence, Results, and Why Esther’s Method Works 1:06:15 - Esther’s Personal Back Pain Story 📍 Follow Enrico: Instagram – @enricomayor TikTok – @enricomayor 🎧 Also available on Spotify, Apple Podcasts, and more. 💬 Drop your takeaway in the comments & don't forget to Like & Subscribe. --- Learn more about Esther Gokhale: Free first chapter of Esther’s bestseller 8 Steps to a Pain-Free Back: https://gokhalemethod.com/free_chapter?utm_medium=podcast&utm_source=enrico_mayor  Free workshop: https://gokhalemethod.com/map/free_workshops?online=1&utm_medium=podcast&utm_source=enrico_mayor gokhalemethod.com facebook.com/GokhaleMethod instagram.com/gokhalemethod linkedin.com/company/gokhale-method youtube.com/user/GokhaleMethod