Good Life Project

What if chronic pain was caused by faulty wiring in your brain?And that one shift in understanding can open the door to relief many people never thought was possible.Chronic pain affects tens of millions, disrupts relationships, limits work, and quietly erodes joy. Yet for many, scans, surgeries, and medications never bring lasting relief. In this conversation, we explore why pain can persist long after the body has healed and what helps the brain finally stand down.My guest is Yoni K. Ashar, PhD, assistant professor at the University of Colorado Anschutz Medical Campus and director of the Pain and Emotion Research Laboratory. His research uses brain imaging and clinical neuroscience to study chronic pain recovery, with a focus on Pain Reprocessing Therapy.In this episode, you’ll learnA key signal that reveals when pain is driven by the brain, not injuryA simple shift that helps interrupt the pain–fear cycleWhy imaging findings can distract from the true source of painHow the right kind of gradual exposure retrains the brain to feel safe againWhat decades of pain research reveal about lasting recoveryWhy we’ve gotten pain wrong for so long, and how to get it rightIf you’ve tried everything and still hurt, this conversation may offer a new way to understand your pain and a path toward relief. Press play to learn how unlearning pain may be possible.You can find Yoni at: Website | Episode TranscriptNext week, we're sharing a really meaningful conversation with Harry Reis about why love doesn't always land, even when it's real.Check out our offerings & partners: Join My New Writing Project: Awake at the WheelVisit Our Sponsor Page For Great Resources & Discount Codes

You could be having better sex and the science explains why, not because you’re broken or doing something wrong, but because most of us were never taught how desire actually works or how intimacy evolves over time. Instead, we’re handed myths, silence, and a lot of quiet frustration.In this conversation, we explore why great sex is not something that just happens, but something you can learn, practice, and grow into at any stage of life. We talk about desire, pleasure, communication, midlife shifts, and how letting go of shame opens the door to intimacy that feels more alive, connected, and satisfying.Dr. Nicole McNichols is an internationally renowned human sexuality professor at the University of Washington, where her course The Diversity of Human Sexuality is the most popular in the school’s history. She is also the author of You Could Be Having Better Sex, out February 3.In this episode, you’ll discoverA simple mindset shift that makes sex more fulfilling over timeWhy novelty matters more than frequency and how to add it without pressureThe overlooked role pleasure plays in mental health and resilienceWhat actually helps desire return in long-term relationshipsA healthier way to talk about sex that builds trust and connectionIf sex has started to feel confusing, disconnected, or quietly disappointing, this episode offers a grounded, research-backed way forward. Press play to learn how intimacy can become something you grow into rather than drift away from.You can find Nicole at: Website | Instagram | Episode TranscriptIf you LOVED this episode, you’ll also love the conversations we had with Emily Nagoski about the science of pleasure and sustaining sexual connection.Check out our offerings & partners: Join My New Writing Project: Awake at the WheelVisit Our Sponsor Page For Great Resources & Discount Codes

If your life looks good on paper but feels flat, this is for you.Many of us follow the rules, build what appear to be successful lives, and still sense something essential is missing. That feeling sends us on a chase for more meaning or purpose, impact and clarity. But, what if the way we seek them is all wrong, and actually makes us less happy, content and alive, not more?In today’s conversation, we explore a radically different way to think about meaning, one rooted in aliveness, presence, and becoming rather than achievement, impact, mattering, or outcomes.My partner in conversation is Dave Evans, the coauthor of the New York Times number one bestseller Designing Your Life, cofounder of the Stanford Life Design Lab, and author of the new book How to Live a Meaningful Life. I’ve known Dave for years now, and he’s spent decades helping people redesign work, identity, and daily living in ways that feel deeply human.In this episode, you’ll discover:Why fulfillment and impact often become dead ends rather than answersA simple shift that helps you feel more alive without changing your circumstancesFour overlooked sources of meaning that most people rarely accessHow to move fluidly between getting things done and actually being presentA practical way to experience wonder, flow, coherence, and connection in everyday momentsIf you’ve ever wondered why a life that looks good can still feel unsatisfying, this conversation offers a grounded and hopeful reframe. Press play to explore a more livable path to meaning.You can find Dave at: Website | Instagram | Episode TranscriptIf you LOVED this episode, you’ll also love the conversations we had with Dan Pink about regret, reflection, and using inner signals to guide a more meaningful life.Check out our offerings & partners: Join My New Writing Project: Awake at the WheelVisit Our Sponsor Page For Great Resources & Discount Codes

It's said, pain is inevitable, suffering is optional. But, is that true? Many of us live our lives in pursuit of certainty, believing that if we could just get things more stable - emotionally, financially, relationally - then we’d finally feel at ease. We wouldn't struggle with anxiety, stress, and fear. we wouldn't suffer so much. Problem is, that approach often deepens our suffering, rather than relieves it. Maybe you've felt this very thing.In this powerful episode on healing and resilience and how to relieve suffering, Jonathan sits down with Dr. Suzan Song, a Harvard- and Stanford-trained psychiatrist, humanitarian researcher, and author of the new book Why We Suffer and How We Heal. Dr. Song has spent decades working with individuals and communities living through profound instability, revealing a gentler, more honest reframe: healing, lessening suffering, doesn’t come from chasing certainty and stability, but from learning how to relate differently to the inevitability of pain, uncertainty, and change.In this conversation, discover:Why pain is inevitable, but suffering often grows from the stories we tell.The hidden role of our nervous system and memory in shaping our experience of hardship.The power of ritual—not as performance, but as a path to emotional grounding and resilience.What purpose really is, and why it’s often already present, woven into our lives through mattering.How genuine healing happens in relationship, not in isolation, transforming our approach to mental health.This is an invitation to stop blaming yourself for not feeling satisfied, let go of suffering, and remember that you don’t have to navigate life’s instabilities alone. Sometimes, relief comes not from doing more, but from allowing yourself to feel everything, then learn how to live with the truth of uncertainty in a world that will never stop changing.You can find Suzan at: Website | Linkedin | Episode TranscriptIf you LOVED this episode, you’ll also love the conversations we had with Adam Grant about rethinking beliefs and inner patterns.Check out our offerings & partners: Join My New Writing Project: Awake at the WheelVisit Our Sponsor Page For Great Resources & Discount Codes

Most new habits fizzle quickly, what if they didn't have to? We blame a lack of willpower, but what if the way we approach habits that's the real problem? Why does true, lasting habit change feel so hard to sustain? And, how can we do it better?In this Best of episode, we explore a gentler and more honest reframe, drawing from the work of James Clear, author of Atomic Habits. We show that lasting change doesn't begin with force or fixing, but rather with identity. Discover how listening to who you already are, and letting small, faithful actions slowly reshape what you believe about yourself, is the most powerful, sustainable, and truly transformational path forward.In this episode, discover:Why habits are less about discipline and more about identityHow small, atomic actions quietly become evidence for who we’re becomingThe difference between forcing change and aligning with who you areWhy environment often matters more than motivation for long-term habit formationHow belief and behavior shape each other over timeThis is a conversation for anyone who is ready to build consistent habits that actually stick. There’s no rush, no prescription—just an invitation to soften, to notice, and to remember that true transformation begins the moment you stop trying so hard to become someone else.You can find James at: Website | The 3-2-1 Newsletter | Episode TranscriptIf you LOVED this episode, you'll also love the conversations we had with Seth Godin about identity, creativity, and choosing how you show up.Check out our offerings & partners: Join My New Writing Project: Awake at the WheelVisit Our Sponsor Page For Great Resources & Discount Codes

Big dreams matter. But how we pursue them matters more.You can honor where you've come from, hold live with self-compassion, and be grateful for what you have, and still yearn to accomplish big life-changing dreams, visions, or goals. The question is how? How to do we do this in a way that makes us feel more alive, more human, and also sets us up for true success?In this episode, Jonathan explores a radically different, practical approach to achieving big, meaningful dreams, visions, and goals that honors the life you’re actually living, and comes from a mindset of wholeness and abundance, rather than lack, shame, or pain. This conversation offers a humane, sustainable reframe for ambition called Success Scaffolding that allows you to keep growing without tying your worth, happiness, or nervous system to the next win.In this episode, discover:• The Happiness Delay Trap: Why achievement so often fails to deliver lasting fulfillment, and how the “I’ll be happy when…” mindset keeps moving the finish line.• Why Goals Collapse After Motivation Fades: How real life, not lack of discipline, is usually what derails even the most meaningful intentions.• Success Scaffolding: A practical, science-informed framework for building goals that can actually survive a human life.• The Seven Elements That Make Growth Sustainable: How to design goals with structure, support, flexibility, and compassion, without pressure or self-criticism.• Enough as the Fuel for Growth: Why grounding your goals in worthiness, not scarcity, leads to more resilience, creativity, and follow-through.• A Kinder Way Forward: Simple practices to help you stay in relationship with what matters, especially when you wobble.This episode is an invitation to stop blaming yourself for not feeling satisfied by success, and to start building goals that support who you already are, rather than asking you to become someone else first.You don’t need to earn your okay-ness. You need a powerful, agile, structure that can hold your life and fuel your dreams.Episode TranscriptFollow us on Apple Podcasts to never miss an episode.If you LOVED this episode:You can find the 1-page worksheet HERE.Find all of the New Year four-part mini-series episodes.Check out our offerings & partners: Join My New Writing Project: Awake at the WheelVisit Our Sponsor Page For Great Resources & Discount Codes

Stop outsourcing your peace. Feeling better is an inside job.We often feel exhausted, not because life is so difficult (which it can be), but because our minds are full of old wounds, unresolved feelings, self-destructive stories, and subconscious rules that secretly run the show…and leave us empty. In this episode, Jonathan sits down with acclaimed spiritual teacher and 19-time bestselling author, Iyanla Vanzant, to explore a radically practical idea: spiritual hygiene.Drawing from her new book Spiritual Hygiene: A Practical Path for Clean Living, Inner Authority, and Divine Freedom, Iyanla offers a grounded, compassionate framework for clearing emotional residue, reclaiming inner authority, and tending to your inner life with the same care you give your outer one.In this episode, discover:• The hidden inner rulers like fear, shame, and unforgiveness that quietly shape behavior, identity, and decision making.• Why we feel spiritually congested, and how constant reliance on external fixes keeps us disconnected from our own inner power.• What spiritual hygiene actually looks like as a daily practice, not a belief system, and why small, consistent acts matter more than dramatic breakthroughs.• How to reclaim inner authority without fixing, forcing, or bypassing pain, and why presence is often more powerful than effort.• A gentler path to healing that does not require perfection, years of struggle, or becoming someone new before you begin.This is a conversation about cleaning from the inside out. About creating space for clarity, honesty, and peace. And about remembering that your inner life is not something to outsource, avoid, or conquer, but something to care for with intention and respect.You can find Iyanla at: Website | Instagram | Episode TranscriptIf you LOVED this episode, you’ll also love the conversations we had with Thema Bryant about healing trauma and reclaiming your true self.Check out our offerings & partners: Join My New Writing Project: Awake at the WheelVisit Our Sponsor Page For Great Resources & Discount Codes 

You are not behind. How to find enough right now.We've all played the "I'll be happy when..." game, constantly moving the goalpost and living in the anxiety of "not enough yet." In this episode, Jonathan challenges the myth that you have to "fix" yourself or acquire "more" to feel worthy of a good life.He offers a counter-cultural approach to setting your intentions: making this The Year of Enough, a radical internal commitment that your current self is a valid starting point for growth.In this episode, discover:The "Happiness Delay": Why achieving big goals often fails to deliver lasting contentment, and how to get off the hedonic treadmill.Enough is the fuel for growth: A new definition of enough that is the opposite of settling, but instead frees you from the pressure of "not being enough," while still honoring your desire to growth and achieve big, meaningful things.Three Practices for Sufficiency: Simple daily and weekly exercises (like The "Already" List and The "What's Not Wrong?" Check-In) to gently train your nervous system to register moments of peace and contentment.The Inverse Resolution: A powerful subtraction technique: what to intentionally stop doing this year to create spaciousness, joy, and peace.This is a quiet, powerful invitation to stop postponing your okay-ness and to let your goals flow from a place of belonging, not desperation.Episode TranscriptFollow us on Apple Podcasts to never miss an episode.If you LOVED this episode:You can find the 1-page worksheet HERE.Find all of the New Year three-part mini-series episodes.Check out our offerings & partners: Join My New Writing Project: Awake at the WheelVisit Our Sponsor Page For Great Resources & Discount Codes

Samin Nosrat on taking back your life, overcoming overwhelm, and redefining success. A candid conversation about joy, grief, rebellion, rest, food, and what actually sustains us when achievement isn’t enough.In this soul-stirring conversation about her new book "Good Things: Recipes and Rituals to Share with People You Love," the Salt, Fat, Acid, Heat creator offers a masterclass in how small rituals can become profound acts of love, and why letting go of striving might be the key to finding what we're all really hungry for.You can find Samin at: Website | Instagram | Home Cooking podcast | a grain of salt substack | Episode TranscriptIf you LOVED this episode, you’ll also love the conversations we had with Samin about her journey from anxiety and depression to finding joy through food, writing, and community at Chez Panisse. Her earlier visit also offers a wonderful complement to today's conversation.Check out our offerings & partners: Join My New Writing Project: Awake at the WheelVisit Our Sponsor Page For Great Resources & Discount Codes