10% Happier Podcast: Peak Performance at Any Age with Dr. Christiana Wolf

Host: Dan Harris
Guest: Dr. Christiana Wolf (Dharma Teacher, Doctor, Ultramarathoner)
Episode Release Date: June 2, 2025

Introduction

In this inspiring episode of 10% Happier with Dan Harris, Dan welcomes back Dr. Christiana Wolf, a multifaceted individual who seamlessly blends her expertise as a Dharma teacher, former physician, and seasoned ultramarathoner. Together, they delve deep into the concept of interoception—our ability to listen to and understand the signals within our bodies—and explore how this skill can lead to peak performance at any age.

Dr. Christiana Wolf’s Journey

Dr. Wolf shares her remarkable journey into ultramarathon running, highlighting her late entry into the sport at age 56. She explains how the pandemic served as a catalyst, allowing her to explore trail running as an alternative to the rigors of road running, which she found harder on the body and less fulfilling.

Dr. Christiana Wolf [06:27]: "I love exertion. There's just something that feels very, very satisfying for me to work out and sweat and do hard things. Not too hard, but enough to challenge myself."

Her dedication culminated recently with her completing a 50-mile race in the Santa Monica Mountains—a feat she describes as both "hard and beautiful."

Understanding Interoception

The conversation pivots to interoception, a scientific term that replaces the often-overused cliché of "listening to your body." Dr. Wolf emphasizes the importance of being attuned to internal bodily sensations as a foundation for both physical and mental well-being.

Dan Harris [00:04]: "There's actually a scientific word for this... interoception or listening to your body and how to do it."

Dr. Wolf elaborates on interoception as the body's constant communication with the brain, maintaining homeostasis by regulating physiological processes like heart rate and blood pressure. She stresses that beyond these automatic functions, interoception involves a heightened awareness of sensations such as hunger, discomfort, and tension.

Benefits of Developing Interoception

Dan and Dr. Wolf discuss the myriad benefits of enhancing interoceptive awareness:

1. Prevention of Burnout and Injury: Ignoring bodily signals can lead to overexertion, resulting in injuries or burnout. By tuning into these signals, individuals can make informed decisions about rest and activity.

2. Healthy Eating Habits: Awareness of hunger and satiety cues can prevent overeating and foster a healthier relationship with food.

3. Enhanced Decision-Making: Interoception provides intuitive feedback that aids in making both minor and significant life decisions.

4. Emotional Regulation: Understanding bodily sensations can help manage stress and emotional responses more effectively.

Dr. Christiana Wolf [17:46]: "If you're not listening to your body, that's how you get into burnout injury breakdown."

Developing Interoception: Practices and Techniques

Dr. Wolf outlines practical methods to cultivate interoceptive awareness:

• Body Scans: A cornerstone of mindfulness meditation, body scans involve systematically focusing attention on different body parts, noting sensations without judgment.

  Dr. Christiana Wolf [36:46]: "Body scans is just anything from like 5 minutes or 45 minutes to the full length is we are just paying attention to different parts of the body and just checking in and seeing if there are any sensations."

• Walking Meditation: Unlike regular walking, this practice emphasizes slow movement and heightened awareness of bodily sensations with each step.

  Dan Harris [21:23]: "The walking meditation is a great way to build interoception."

• Mindfulness Practices: Incorporating movements from Tai Chi, Qigong, or yoga that focus on bodily sensations can also enhance interoceptive skills.

Dr. Wolf emphasizes the importance of consistency in these practices to gradually expand one's bodily awareness.

Mindfulness and the Four Foundations

The discussion touches upon the Four Foundations of Mindfulness, a fundamental Buddhist teaching that guides practitioners in cultivating present-moment awareness. The first foundation, mindfulness of the body, is particularly relevant as it encourages a non-judgmental observation of bodily sensations, fostering a healthier relationship with one's physical self.

Dr. Christiana Wolf [45:42]: "Mindfulness of the body, not mindfulness of my body. And that is a really important, very interesting, fascinating thing."

Healthy Relationship with the Body

A significant portion of the conversation explores what constitutes a healthy relationship with one's body:

• Gratitude over Shame: Instead of fixating on perceived flaws or societal standards, fostering gratitude for what the body can do enhances well-being.

  Dr. Christiana Wolf [48:24]: "There is nothing wrong with wrinkles. That's just a natural thing that happens to your body that has reached that age."

• Equanimity vs. Indifference: Equanimity involves a balanced and peaceful acceptance of the body's state, whereas indifference is a lack of concern. Dr. Wolf highlights the importance of distinguishing between these two to maintain a compassionate and engaged relationship with oneself.

  Dr. Christiana Wolf [56:32]: "Equanimity, or serenity or peace of mind is actually a loving quality. It has the quality of loving kindness of metta in it."

Overcoming Resistance to Exercise

Dr. Wolf identifies four primary sources of reluctance or resistance to exercise:

1. Habit Energy: The human brain favors established routines over new activities, making it challenging to start exercising.

   Dr. Christiana Wolf [61:28]: "Habit energy is just something that we are more likely to do what we have done before than to do something new."

2. Shame Energy: Using shame as motivation can backfire, leading to feelings of inadequacy and further avoidance.

   Dr. Christiana Wolf [64:18]: "Sometimes we use shame to motivate ourselves... but it backfires."

3. History of Inconsistency: Irregular exercise patterns make it difficult to establish a sustainable routine.

4. Desire Not to Feel the Body: Avoiding physical sensations or discomfort leads to resistance in engaging with one's body through exercise.

Discipline vs. Self-Compassion

The dialogue distinguishes between discipline and self-compassion as approaches to motivate exercise:

• Discipline: Often involves a rigid and demanding mindset, which can sometimes resemble self-punishment.

• Self-Compassion: Encourages a kinder, more supportive internal dialogue that fosters motivation without self-criticism.

  Dr. Christiana Wolf [65:09]: "Self compassion is really wanting to change, just like shame does, but it doesn't hurt you doing it."

Dr. Wolf advocates for starting small—adopting "tiny habits" that are easily achievable to build momentum without overwhelming the individual.

Dr. Christiana Wolf [63:12]: "Start small. Start so small that it's almost ridiculous of not doing it."

Lessons from Injuries and Maintaining Longevity

Drawing from her experience as an ultramarathoner, Dr. Wolf discusses the importance of listening to bodily signals to prevent injuries. She underscores the value of strength training in supporting overall bodily functions and longevity, noting that many runners neglect comprehensive strength conditioning, leading to common injuries.

Dr. Christiana Wolf [11:12]: "Often runners get injured because they don't do strength training. You need core strength, upper back strength, arm strength..."

Her approach emphasizes a long-term commitment to health, advocating for a balanced regimen that respects the body's limits while encouraging sustained performance.

Mindfulness in Modern Life

The episode concludes with reflections on integrating mindfulness practices into daily life. Dr. Wolf and Dan discuss the challenges of maintaining presence amidst modern distractions and the societal tendency to disconnect from bodily sensations. They advocate for mindfulness as a tool to re-establish this connection, enhancing both mental and physical health.

Dan Harris [32:44]: "Coming up, Dr. Christiana Wolf talks about how to develop and hone interoception, how to do practices like a body scan, and how helpful these practices can be."

Conclusion

Dan Harris and Dr. Christiana Wolf offer a compelling narrative on the symbiotic relationship between mind and body. By cultivating interoception through mindful practices, individuals can achieve peak performance, foster a compassionate relationship with their bodies, and enhance overall well-being, regardless of age.

Notable Quotes:

• Dr. Christiana Wolf [06:27]: "I love exertion. There's just something that feels very, very satisfying for me to work out and sweat and do hard things."

• Dan Harris [00:04]: "There's actually a scientific word for this... interoception or listening to your body and how to do it."

• Dr. Christiana Wolf [17:46]: "If you're not listening to your body, that's how you get into burnout injury breakdown."

• Dan Harris [21:23]: "The walking meditation is a great way to build interoception."

• Dr. Christiana Wolf [56:32]: "Equanimity, or serenity or peace of mind is actually a loving quality. It has the quality of loving kindness of metta in it."

• Dr. Christiana Wolf [65:09]: "Self compassion is really wanting to change, just like shame does, but it doesn't hurt you doing it."

This episode serves as a valuable resource for anyone seeking to enhance their physical performance, cultivate a healthier relationship with their body, and integrate mindfulness into their daily lives. Dr. Christiana Wolf's insights bridge ancient wisdom with modern science, offering actionable strategies for sustained well-being.