The Laziest Science-Backed Habits That Actually Stick — with Liz Moody

Summary

Lipstick on the Rim
Episode: The Laziest Science-Backed Habits That Actually Stick — with Liz Moody
Date: March 31, 2026
Host: Molly Sims, Emese Gormley
Guest: Liz Moody (author, journalist, host of The Liz Moody Podcast)

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Episode Overview

This episode of Lipstick on the Rim explores the power of making small, science-backed changes for lasting wellness, happiness, and success. Molly Sims and Emese Gormley sit down with wellness expert and bestselling author Liz Moody to break down the simplest, most “lazy” habits that actually work and stick. By drawing from research and her own journey, Liz reveals why tiny shifts outdo grand resolutions, and offers dozens of practical tips you can start today—without getting overwhelmed.

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Key Discussion Points & Insights

Why “Lazy” Habits Work (03:35)

• Liz’s Motivation: Liz wrote her book, 100 Ways to Change Your Life, due to the overwhelming volume of wellness advice and the resulting burnout. Instead, her focus is on the “easiest, almost laziest way that is grounded in science.”

  “We’re not biohacking for the sake of it... Where do I want to get, how do I want to feel, and what is the easiest, almost like laziest way that is grounded in science that I can get there.” (Liz, 03:35)

• The Power of Small Habits: Small, consistent changes are much more sustainable than big overhauls.

  “Consistency is the number one goal with anything... If you can do something that’s even a minute or two, but every single day, you’re going to notice a real change.” (Liz, 04:35)

• Notable Statistic:

  “You can actually work out for just four minutes a day, and you can experience a 36% reduction in your risk of cancer.” (Liz, 04:44)

Outsized Impact Habits (09:52)

1. Morning Sunlight/Circadian Rhythm Reset

• What is “Cirque Walking”?
  Short morning walks in sunlight help reset your circadian rhythm, benefiting metabolism, mood, hormone function, energy, and sleep.

  “Our circadian rhythm is dictated by light... So we want a lot of light in the morning and not very much light at night.” (Liz, 09:56)

• If you can’t get outside: Use a sun lamp. Outdoor light is ideal, but “that’s the next best thing.” (Liz, 11:59)

2. Physical Touch for Well-being

• Hug whoever you can—your partner, cat, or friend. The oxytocin boost is scientifically proven to reduce anxiety and regulate the nervous system.

  "There's so much research that physical touch regulates our nervous systems... you can literally feel your nervous system come down sometimes." (Liz, 12:13)

3. Relationships Matter Most

• The Harvard Study of Adult Development shows “the single thing that impacts the length and the quality of our life is the quality of our relationships,” more than diet, exercise, or even smoking status.

  “Those are the things that we push to the bottom of the to do list.” (Liz, 12:40)

• Building True Friendships Takes Friction and Time:

  "It takes about 50 hours to turn somebody from a stranger into a friend. It takes 200 hours to turn somebody from a stranger into a best friend." (Liz, 13:54)

  • Early “creation era” friendships are uncomfortable—it’s normal!
  • Tip: Do an activity together to break the friction (learn a skill, play tennis, start a book club).

4. Flossing (18:38)

• Not sexy, but “flossing is... one of the most powerful things that we can do every single day.”

  "Not flossing is gonna increase your risk of Alzheimer’s, gonna increase your risk of early stage dementia... It takes, you know, a minute a day." (Liz, 18:38)

5. Being “CEO of Your Household” (19:41)

• Treat your household with the same attention as a business: set meetings, review logistics, and discuss emotional needs each week.

  “We kind of try to reduce any frictions that might come up... But we'll also talk about, like, how did you feel supported by me last week? How could I better support you next week?” (Liz, 19:41)

6. 30 Plants Per Week & Fermented Foods (20:36; 21:34)

• Variety matters more than type of diet for gut health—aim for 30 different plant foods each week.

  “Your bacteria are sitting there in your gut and they’re hungry... The more diversity you’re going to get in your diet, the more of your good bacteria are going to proliferate.” (Liz, 21:34)

• Fermented foods have measurable benefit for immunity and gut function (kimchi, etc.—refrigerated only).

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Why We Get Stuck and How to “Trick” Ourselves into Change (26:18)

• Rewards are Crucial: Science says rewards along the way are essential. Temptation bundling works: pair a less-pleasant habit with a treat or something enjoyable.

  “You need rewards along the way... One of my favorite things to do. This is called temptation bundling.” (Liz, 26:24)

• Wellness Should Not Be Stressful:
  When wellness routines become burdensome, they defeat the purpose. The goal: “find the things that will support in having relationships, life, work, all of that that I want to have.” (Liz, 28:19)

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Notable Quotes & Memorable Moments

• On Overcoming Imposter Syndrome:

  “Never be the one to say no to yourself... At any time in our lives, other people might say no to us, but we should not be the one saying no to ourselves." (Liz, 38:46)

• On Loving Your Body:

  “Your body is for living, not looking. Your body is the vessel through which you experience your life. It is not there to be looked at for other people’s pleasure." (Liz, 40:53)

• On Easy vs. Hard:

  “What would this feel like if it were easy?... I kind of try to lean into that. It’s been really helpful." (Liz, 38:17)

• Rewiring for Happiness (42:16):
  Liz explains Dr. Rick Hansen's approach:

  • Savor small positive experiences, amplify and extend them by just a few seconds to build stronger “happy” neural pathways.

  “Turn up the dial on that sensation... Then you want to sit in that turned up sensation... about five seconds... and what that is gonna do is it’s going to strengthen that neural pathway of positive feeling.” (Liz, 43:05)

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Practical Systems & Science-Backed Tips (with Timestamps)

• Morning Sunlight or Light Box: 09:56–11:59
• Physical Touch & Relationships: 12:13–14:12
• Friendship Friction/Building Real Friends: 13:54–17:26
• Temptation Bundling Successfully: 26:24
• Reward Mechanisms for Sticking with Habits: 26:24–27:26
• Flossing, Gut Health, 30 Plants a Week: 18:38, 20:36, 21:34

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“True or False” Wellness Myths (31:40)

• You need discipline to change your life.
  • False. “We need to set up systems.” (32:08)
• Morning routines are essential.
  • False. Have a few “anchors,” not a rigid process. (33:18)
• Supplements fix bad habits.
  • False. They’re supportive but not foundational. (33:58)
• Wellness requires sacrifice.
  • False. It’s about feeling better, not deprivation. (36:56)
• If it’s not hard, it’s not working.
  • False. “We have this idea that hard work equals results. It’s worth questioning that assumption.” (37:35)

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Liz Moody’s Favorite Supplements (34:29)

• Urolithin A (Timeline) – for mitochondrial health & longevity.
• Magnesium (Pure Encapsulations) – for anxiety, sleep, muscle soreness.
• Fish oil (Puori)
• Creatine (Puori) – “incredible for brain health, not just muscle.”

  “For things like jet lag, you can take a little bit greater of a dose and then your brain kind of turns off when you’re jet lagged or if you have something like a podcast interview. I took a slightly higher dose than my normal creatine today...” (35:33)

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Liz’s Origin Story & Lessons Learned (23:26)

• Extreme anxiety and isolation after moving abroad drove Liz toward seeking science-backed hacks for mental health.

  “I became completely agoraphobic... The skill that I had... was asking experts for advice. That’s when my journalistic endeavors switched to the health and wellness world.” (23:29)

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Advice for Her Younger Self (47:43)

• “Let people hug her sooner... I just want to tell that little 10-year-old, like, you can lean into that sooner. Hug your parents, hug your friends, let people hug you and embrace you in that way. She needed more hugs.” (Liz, 47:48)

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Final Thoughts

Molly and Emese highlight the importance of not feeling overwhelmed by modern wellness culture and noisy advice. Liz’s grounded, science-driven, “lazy” approach is both comforting and inspiring, reinforcing that small shifts, not grand overhauls, truly create change.

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Follow Liz Moody:

• Book: 100 Ways to Change Your Life
• Podcast: The Liz Moody Podcast
• Instagram: @lizmoody

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Key Timestamps

• 03:35 – Why lazy habits work
• 09:52 – Surprising impactful habits
• 12:13 – The power of touch & relationships
• 13:54 – Making friends: friction and time
• 18:38 – Flossing: brain and body health
• 20:36 – Gut health and plant diversity
• 26:24 – Why we get stuck; rewards and temptation bundling
• 31:46 – True or false wellness myths
• 34:29 – Liz’s supplement picks
• 38:17 – “What if it were easy?” mindset
• 42:16 – Rewiring for happiness
• 47:43 – Advice to her younger self

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Transcript

[A]

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[B]

Cheers. Cheers.

[C]

Cheers.

[B]

I've always been a glass half full kind of guy, and now I'm talking to some people who look at the world that way too. Some really fascinating folks who share their defining moments, their triumphs, their challenges. Their stories are funny and quite candid. So I hope you'll join me each week. And who knows, you might just come away with your own glass Half Full. Search Glass Half Full with Craig Melvin From Today on YouTube and wherever you get your podcasts.

[C]

Hey, I'm Molly Sims. And I'm Emisha Gormley.

[D]

We're two girls obsessed with one thing.

[C]

Beauty. And by that we mean everything that makes you look and feel beautiful.

[D]

We're calling on our favorite health experts, industry insiders and friends to answer answer

[C]

all your beauty questions with a drink in hand. Definitely with a drink.

[D]

In hand.

[C]

You're listening to Lipstick on the Rim with Molly Sims. You guys, I'm just gonna say one sentence. A hundred ways to change your life. That is what we're gonna be talking about today. Small shifts, real results. Don't you think we're ready?

[D]

I do. I think there's so much wellness advice out there, and it honestly, like, can become super, super overwhelming. And it's nice to have something that actually might give us a little bit

[C]

of clarity also when it comes to reaching your goals and your health, relationships, confidence, happiness. Which is why we're very happy to have Liz Moody. She's the author of A Hundred Ways to Change youe Life. The Science of Leveling Up Health, Happiness, relationships and Success. Liz Moody, I'm so happy you're here. She's also the host of the Liz Moody Podcast, which is the number one wellness and health podcast, female hosted, which is amazing. Okay, Liz, why this book? Why now? You've made a shift. I mean, you've always been into wellness, you've always been into food. What made you write this?

[B]

Yeah. So this book really came out of what you were just saying, where everybody feels really overwhelmed all of the time these days. We feel exhausted, we feel burnt out, and we know that we deserve to feel better, we want to feel better, but we don't quite know how to get, get there. And so this book and then all the work that I do on the Liz Moody Podcast really comes from that place of how can we take the science that exists, these incredible experts and doctors that are out there, and how can we ask them the right questions? I've been a journalist for 20 years, and so I'm directing that now at these people so that we can get the information that we need to change our lives. And it really comes from, I want myself and I want my listeners to feel as good as possible every single day. So we're not biohacking for the sake of it. We're not like adding all these things to our routines because some influencer on Instagram tells us to. We're like, where do I want to get? How do I want to feel? And what is the easiest, almost like laziest way that is grounded in science that I can get there.

[C]

Well, I love what you wrote. It's built around tiny science backed changes. Why do small habits work better than big resets?

[B]

Because we stick to them. So consistency is the number one goal with anything. And often when we're trying to change our lives, we're like, okay, I'm gonna like Start going to the gym and I'm gonna go every single day. And you get exhausted, you get burnt out on that so, so quickly. So if you can do something that's even a minute or two minutes, but you, every single day, you're going to notice a real change with that. And science grounds that. Science shows us that that's true. You can actually work out for just four minutes a day, and you can experience a 36% reduction in your risk of cancer. Four minutes a day, you'll have a 36% reduction in your risk of cancer. Something like micro connections. That's just like smiling at somebody on the street, making conversation with somebody at the grocery store. That's going to help support your immune system. That's going to help make you more optimistic. So all these little tiny habits, they actually do make a real difference and add up.

[D]

They add up and they also, I think, to your point, you're not setting yourself up to fail. Because I think sometimes when we have these big lofty goals in mind, getting there becomes overwhelming and then we give up. And then all of a sudden you're like, well, I can't do it. I can't make any change.

[B]

A hundred percent wins are gonna help us have more wins. So we need to set ourselves up with wins along the way if we want to keep habits going. The science is very, very clear about that. I also think we get mired in these, like, shoulds. This is what a workout routine should look like. This is what healthy eating should look like. This is what a morning routine should look like versus saying what do I need and what is serving me? And I think that can be really tricky to unpack in this day and age where we're bombarded with so much outside information.

[D]

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[E]

welcome to crime Scene, the new weekly show from the Binge where we tell you the stories behind the world's most unforgettable crimes. I'm Jonathan Hirsch. You may know me as the host of My Fugitive dad or Dear Franklin Jones watching you. I'm an executive producer of the Binge, the True Crime Podcast network where we bring you a new series on the 1st of April every month for Crime Scene, I'm joined by my producer and co host, Cooper Maul, the reporter and voice behind Fatal Beauty and the Crimes of Margo Freshwater. We know there are a lot of true crime podcasts out there. I think what makes Crime Scene different is that Cooper and I have boots on the ground. We're investigative storytellers and so many of the stories that come across our desk we haven't been able to share with you until now. So if you're one of the millions of people who have flocked to the binge for riveting storytelling, deeply investigated true crime series. Think of this as all the things that you love about those shows in a single episode. Join us every week in the Crime Scene office wherever you listen to or watch your shows. This is Crime Scene, available now.

[F]

Susan Galbraith was a housewife in Mayfield, Kentucky. But after a murder in town, Susan took it upon herself to find witnesses who could point to a killer.

[E]

She thought she was going to be a hero.

[F]

But that's not what happened.

[B]

The lies. A lot of lies.

[F]

What were Susan's real motives?

[B]

She wasn't in it to help them find the killer.

[F]

Why then did the cops take her seriously?

[B]

It was known that she was getting funds from them.

[F]

Susan's son is wrestling with his mother's legacy to this day.

[B]

I mean, my mom was. I used the word diabolical.

[F]

And perhaps the biggest question of all is, did she help convict an innocent man?

[C]

I do feel like that they got

[F]

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[C]

What's one habit people underestimate that has an outsized impact?

[B]

I'd say Cirque walking, that's something that almost everyone, everybody in my community does. That's just getting outside and going for a walk for 10 to 15 minutes, as close to when you wake up and the sun comes up as possible. And the reason this is going to have an outsized impact is because our Circadian rhythm dictates 99% of the cells in our body. So our circadian rhythm dictates our digestion, how many nutrients we're getting out of our food, how our hormones are functioning on any given day, our energy levels, how well we're going to sleep at night, how much quality of sleep we're going to get when we are sleeping. All of these things are dictated by our circadian rhythm, and our circadian rhythm is dictated by light primarily, and contrasting light. So we want a lot of light in the morning and we want not very much light at night. And that's going to tell ourselves essentially what time it is so they function properly, so we get all these benefits.

[C]

It is true. It's like opening those curtains, letting that light in, or closing the curtains. I feel not as relaxed until I've

[B]

done certain things a hundred percent. And well, there's a few things going on there. One, there are signifiers. So like, we love routines as humans. So even if you have, like, I always do this thing at this time, that's actually gonna have an impact on your circadian rhythm too. What time we eat, when you're like doing your bedtime routine, those are all signifiers for that internal clock. But also the lighting thing really does make a huge difference. We all kind of know about the morning walk thing at this point, or maybe we've heard about, like, get light in your eyes, but I think the contrast is really under talked about. So at night, if you like, go into the bathroom to brush your teeth and you flip on the light and it's a really bright overhead light. Even though that's not the sun, that's signaling to your brain that it is time to wake. And if you're at work and you're in this sort of like, dark cave of an office, that's signaling to your brain that it is time to go to sleep. So no Wonder at like 2pm you're sitting there and you're just like falling asleep on your computer.

[C]

Well, I think we're, you know, coming out of winter and they on the east coast have had a really hard. They're cooped up, it's dark, it's cold.

[B]

You're like, I need to have a trauma session.

[D]

Is there a surf walk I could do in my kitchen, just staring out the window and hoping?

[G]

No, there is.

[B]

So. So if you. It's about, like, lux of light. So sunlight is always going to more lux than in indoor light. But you can get one of those sun lamps and you can sit in front of it, and that's going to be. It's not as good as the sun, but it's the next best thing.

[C]

What are some other small habits?

[B]

So one that I love is just holding your partner. There's a lot, or any person, that physical touch. There's so much research that physical touch regulates our nervous systems. And so me and my partner, we will hold each other before we go to bed. We'll just kind of like lay there snuggling, but you can literally feel your nervous system come down sometimes. If I'm nervous about a podcast interview, I'll, like, pick up him or I'll pick up my cat and I'll just give him a little bit of a cuddle. And that releases oxytocin. And so it's going to calm our systems down.

[C]

I 100% believe that.

[B]

I think that other people are one of the things we should be talking about a lot more when it comes to our health. I think we sometimes get mired in the supplements and the different specifics of workouts and the nutrients. Should you be eating this food or this food? And actually, the world's longest largest study, the Harvard Study of Adult Development, shows that the single thing that impacts the length and the quality of our life is the quality of our relationships. So that's going to impact how long you live and how good you feel as you're living more than anything you eat, whether you smoke or don't smoke, whether you work out or don't work out. It's the strength and quality of your relationships. And yet those are the things that we like push to the bottom of the to do list.

[C]

Well, you read people who are alone, who don't have trouble making friendships, have long trouble making long lasting relate. They don't live as long.

[B]

Well, and I think that we live in a society that is making it incre. Harder to form good friendships. And I think this is for a very specific reason that we're not talking about enough, which is friction. I'm obsessed with this right now. So I believe that we have our cozy friends. Those are the friends that we like curl up next to on the couch that we can be silent with. That we're just like, these are our cozy friendships.

[C]

You're my cozy.

[D]

You're my cozy.

[B]

Yeah.

[D]

We can sit and be cozy all day long.

[B]

I love that. And before you get to the cozy era, you have what I call the creation era. So research shows it takes about 4,50 hours to turn somebody from a stranger into a friend. It takes 200 hours to turn somebody from a stranger into a best friend. That is a very long time.

[C]

So it tastes like two.

[D]

You instantly have like 200 hours logged in. Like, you know, easy, fast.

[B]

Well, and it is, it is like something like doing a podcast together is a great way to log those hours. And what we don't talk about is those beginning hours are gonna feel uncomfortable. You're gonna be sitting there sometimes and you, like, don't quite know. They ask you a question, you're like, can I talk about this? Can I not talk about this? That creation era has a lot of friction, a lot of discomfort. And increasingly, we live in a world that's made us less able to deal with discomfort. Any moment that you're like, brushing your teeth, you're at a stoplight, you pick up your phone, you don't sit with your own thoughts anymore.

[C]

We were actually talking to Zelana. She wrote an incredible book, finding your focus. Finding your focus. And it was like, literally, we don't sit in silence. She was like, the other day, I just listened to music and I drove and I didn't call you.

[D]

Yeah, actually ended up turning my music off and just sitting there and just sitting in silence in the car.

[B]

Powerful wellness hack that we do not talk about enough. Literally just the art of doing nothing and sitting there with your own thoughts and sitting there in discomfort. And I think we don't talk about how all of that is going to translate. I think the people in the next five to 10 years who are learn to sit in discomfort are going to be the people who are going to find the most success at work in relationships in this world where AI is making it easier and easier to just instantly get responses to not have to write something. You just have AI write that uncomfortable email for you and you can order Uber Eats so you don't have to sit and wait around. Amazon prime has made it so that if something takes more than 48 hours to get to, you're like, well, that's insane. I'm a same day woman.

[D]

I'm like, I filter for same day because I'm like, I'm not waiting two

[B]

days, which is new. We don't talk about how new. This paradigm of I want what I want when I want it, I want it right now. And the people who are working that muscle of like leaning into friction and being able to deal with friction, they're going to find so much more success in their work, but also in our friendships, because friendships require friction.

[D]

So what is that? What is a friction friendship?

[B]

So it's just that early stages when you're first getting to know to somebody, when you're going from the zero hours to the 50 hours, it's going to be more uncomfortable than picking up your phone and scrolling. And I think that's why sometimes you'll like say yes to plans and we'll be like, well, I'm too exhausted so I'm not actually going to go out and I'm going to sit and scroll on the couch instead. And I think the reason that's happening in our brain is because the frictionlessness of scrolling is really appealing versus we know there's friction and having to go out and like make conversation, ask somebody questions about themselves, answer questions about ourselves. So my little hack to get over this friction heavy phase is to have something that you do together. I think it is insane that the normal friendship date is like you go out to dinner or drinks. All you do is stare into each other's eyes for like two hours. You have all the burden of making conversation. I'm an introvert, so like, this is like my nightmare. I hate it. Do something together, learn a skill. Have a book club together where you read a book and then you talk about the book. Do a sport, do an activity, play tennis. Anything that you can do to make those early hours that you're accumulating to get to the cozy era of friendship. Have a little bit of a buffer can be really helpful for dealing with that front, that friction.

[D]

Well, I think what's so interesting you said is, you know, the scrolling Some people are more comfortable. And when you think about it, our Instagram, for example, is so smart, it knows what to feed us. So it's literally actually putting more content in there that draws you in because it learns what you like and what you're positive.

[B]

And it's like not only knows what you like, it knows what's going to simulate the greatest reaction for you, which is something that I don't think we talk about enough. You are. The stuff you are fed on Instagram or TikTok or any form of social media is either going to be the stuff that you strongly disagree with, because that's going to make you incredibly angry, which is going to make you sit and watch the whole video and it's going to make you react. Those are usually the comments that you're shown. If you look at comments too, you'll notice the first few often seem really negative. And that's because they know that's going to get you fired up and that's going to make you more likely to leave a comment. Or it's the content that you strongly agree with because then your identity reinforced and then you want to keep scrolling. And so I think we don't talk enough or we don't. We're not aware enough of how much we live in these false realities online that are really intentionally being manipulated to keep our attention, but not to enhance our society in any way, shape or form.

[D]

What's one habit people underestimate that has an outsized impact?

[B]

Flossing. I think flossing is. It's not cool, it's not sexy, but it is one of the most powerful things that we can do every single day. First of all, it's gonna make your breasts smell way better. I don't know if you've ever smelled your floss after you floss. Do it one time, you will never not floss again. It's like a really powerful experience. But two, we're discovering more and more about the link between our oral health and our brain health. So not flossing is gonna increase your risk of Alzheimer's, gonna increase your risk of early stage dementia. It's gonna increase your risk of all of these different essentially brain inflammatory diseases. And one of the most powerful ways that we know at this moment to reduce that risk is flossing. And it takes, you know, a minute a day.

[D]

Yeah, I didn't think about that.

[B]

Is that the least sexy thing somebody's ever said on this podcast?

[A]

I love it.

[C]

I love it so much. Chapter 55 Be the CEO of your household. We have six children between us.

[B]

That is a lot.

[C]

Two husbands, four dogs. I have heard this term before. Be the CEO you want to be. Right, but what is it. What do you mean when you say be the CEO of your household?

[B]

Yeah, fundamentally, it means give your household the same attention that you would give essentially, a business, because this is the business of your life. And in some ways, all of the other businesses that you're doing are kind of trying to serve the business of your life. But often we give the business of our life the least weight and the least attention at the end of the day. And so I think that can mean different things to different people. But like, my husband and I, for example, we get together and we have meetings once a week where we talk through both the logistics of our life and how we're gonna plan. And we kind of try to reduce any frictions that might come up around our plans for the week. But we'll also talk about, like, how did you feel supported by me last week? How could I better support you next week? Because we know the foundation of the company, of our lives is our relationship with each other.

[C]

I love that you can pick up your book at any chapter, flip through it, and there's a way to change your life. Chapter 59. Eat 30 types of plants per week.

[B]

So one thing I do wanna caution with the book, with my podcast, we have two episodes a week. It's a lot of information, and I'm so passionate about getting the latest, greatest science into people's hands and telling them how to action it. And I think it can feel overwhelming sometimes, especially like you're scrolling on social. It's like, do this thing, do this thing, do this thing. There's a hundred tips in this book. There's tips in every one of my podcast episodes, and I think it's so important to try trust that once that information's in your brain, like, it will know when it needs it. So, like, let it come in, enjoy listening to it. But then, you know, you don't need to do all these things at once. One of my big goals with my podcast is to not add overwhelm to people's already overwhelming lives. And so I think knowing, like, one day your relationship might be feeling a little like, it needs some love, it needs some work. We've got tips, tools for that. But maybe another day, you're like, God, I wish I pooped better. So, like, we got tips for that. Like, your brain knows it's there. It's in the catalog. So trust that you'll find it when you need it.

[C]

I love this chapter. It says get dirty. I love that. Right? Get dirty, go out, be in nature.

[D]

I want to go Back to the

[B]

30 plants largest nutrition studies that we've ever done. It's called the American Gut Project. And they found that the thing that best predicted our gut health, which we mo know more and more now, our gut health is going to impact our brain health or hormone health. Basically everything starts in the gut because that's where we're absorbing nutrients. That's where we're creating postbiotics. All these different things is diversity of plants. So they were trying to figure out, like, should we eat this thing? Is it this type of diet? Is it this type of diet? And the thing that they found is more than anything else, it is having a number of different plants, because essentially your bacteria are sitting there in your gut and they're hungry and they need to eat different things to produce different postbiotics. And different bacteria have sort of different food preferences. So some of your bacteria might thrive on beets, while another bacteria might thrive on flax seeds. And so the more diversity you're going to get in your diet, the more of your good bacteria are going to flourish, proliferation, proliferate, and create those postbiotics that are going to have these systemic downstream impacts on your body, which are going to lower inflammation, they're going to help your brain health, they're going to help all of these different systems in your body, essentially. This is a story I love to tell. I had this incredible doctor who studies cancer on my podcast. He's one of the most cited scientists in the world. So he's done the most research papers of almost anybody in the world. And he said when he works with cancer patients, one of the first things that he does is he has them massively increase the amount of fermented foods in their diet. Diet because of the very well documented effect that fermented foods have in our immune system. So I'm like, if it's good enough for the people that the most. One of the most cited scientists in the world is working with on their cancer treatments, it's certainly something that's worth me prioritizing trying to include every day.

[D]

So if I got kimchi that they sell at the grocery store, just have like a 4K.

[B]

Yeah. The only key is it has to be sold in the refrigerated section, otherwise it's not actually fermented.

[D]

Yeah, yeah, okay. I can do that.

[C]

How in the world did you get into all of this?

[B]

I Had a very kind of traumatic origin story with it. So I've been a journalist since I was a teenager. I pitched a column to my local paper and I said, you guys should have a column for teenagers, and it should be written by me. And I think they were like, we don't know what to do with this girl, but okay. And then that ended up being nationally syndicated, and I wrote that for years. I ran a newsroom out of college, all these things. But when I was in my late 20s, I had moved to England with my now husband. He got into a graduate program out there. And I became really isolated from my community, and I became completely agoraphobic. So I went from having this thriving life I'd been living in New York City before that to having panic attacks whenever I got out of bed. So I essentially was bedbound for months because I had such extreme anxiety at points. Was like, I'm not sure that life is worth living if I'm going to have this extreme discomfort all of the time. But the skill that I had that I had honed up to that point was asking experts for advice. So I started emailing all these people that I had absolutely no business emailing, like researchers at Harvard and Stanford and all that, and trying to figure out what was going on with my anxiety and what I could do to fix it. And that's when my journalistic endeavors switched to the health and wellness world, which has stuck ever since.

[C]

And you just all of a sudden kind of starting going down this bad path?

[B]

Yeah, yeah, it was. It was like a little bit, and then all at once type of thing. And I really think it was a number of things, but lack of community is a big, big, big one that I've penciled. Do you think it was just loneliness? I mean, back to, like, a lot of the other stuff we're talking about. But I.

[C]

It's funny. When I was a model, I'd moved from Germany and I was very lonely in Germany. But I, you know, when I started to work, so I would go and, you know, I. I went to Vanderbilt. I was a Tridel. And then all of a sudden, I was living with an older German woman by myself. Did not speak the language in the middle, dead, middle of winter. I'm very outgoing. I don't come from a lot of depression, even though I can get quite anxious. And there are periods of my life that have been depressed. I just remember, like, I was so desperate at this point, like a year and a half later, that I asked a girl if I could move in with her to live on her couch. Because I needed human contact. Human contact. And so I could see how like, being isolated without your family, your friends, your community can be really deteriorating.

[B]

Well, and this is something that I'm really worried about for the current moment because I think a lot of us are feeling levels of that, even if it's not that extreme, where we are having most of our connection be online, whether it's on zoom calls for work or our friendships are happening on social media and via text message and stuff. And we really need that in person connection, which again, requires that friction that we're becoming increasingly uncomfortable.

[C]

Why do you think so many people are motivated to change, change, but they still ultimately get stuck?

[B]

I think there's so many reasons. I think one is we do need rewards. And so you need rewards along the way. So if something isn't inherently rewarding for you. So for instance, I just did a podcast about how to actually crave exercise. And the person that I interviewed was talking about how science shows that it takes six weeks of exercising for four times a week to actually get that craving and want to do it. That's kind of a long time. Six weeks of doing four times a week. So in that intermediary time, you really need to build in little rewards for yourself. You need to do it with a friend and have that be like your catch up time. Which is one of my favorite things to do. This is called temptation bundling, and it's one of the most effective ways to do things we don't want to do. You can save a podcast or something that you really love to listen to, but you only get to do that thing when you're doing the thing you don't like. So, like, if you hate folding laundry and you save your very favorite TV show and you're like, I only get to watch this TV show when I'm folding laundry. That's temptation bundling. That's how I got myself to work out for years. We have to find those ways to get to the place where the habit we're trying to do actually feels rewarding.

[D]

How did wellness become something, I think that feels more stressful these days instead of actually supportive and calming.

[C]

And calming, which is what it's supposed to do.

[B]

Yeah. So this is something I try to never lose sight of with my own work, is that wellness is a tool. It is not an end unto itself. The second that in the quest to be well, you feel worse, that is not wellness anymore. That is contrary to the point of everything we're trying to do here. The reason that happens is, I think, largely because of social media, largely because of capitalism, because a lot of people are invested in having our attention and our money, and so they come up with different headlines all the time. You have to do this, you have to do this, you have to do this, you have to spend this. We don't need all of these things to feel the best that we can, but the Internet makes us feel like we do need those things. And then all of a sudden, wellness

[D]

feels like a chore.

[B]

It feels overwhelming. Instead of how can I find the things that will support in having the relationships, life, work, life, all of that that I want to have? Infamous is the gossip show that's smart. We talk about Tyra Banks and bringing down top model. We talk about Jenna Jameson and how she dominated the 90s.

[A]

You know, she's horny and she's in charge.

[B]

She just was very smart about marketing herself. We talk about celebrities who maybe shouldn't be celebrities, like the Beckham guy. Brooklyn is their first kid. He's had a little bit of the Nepo baby curse.

[D]

We investigate orgasm cults.

[B]

A woman's erotic power can unlock many other powers in her life. And of course, we discuss people who have gotten into lots of trouble. My name is Molly McLaughlin. I am one of Jen Shaw's many victims.

[C]

She was defrauding the elderly, and her tagline was, the only thing I'm guilty

[B]

of is being sha Amazing. Listen to Infamous, the gossip show that's smart.

[D]

The show's called infamous.

[G]

I want to tell you guys about a podcast that is near and dear to my heart, and I cannot believe it already came out a year ago. And you can all go listen to it ad free by subscribing to the binge podcast channel.

[B]

What podcast, Corinne? Tell us.

[G]

Oh, it's called Blink. Jake Handel's story. I created it about a man named Jake who I met who is the only survivor of a terminal brain illness brought on by heroin use. But there is a lot of mystery and medical malpractice and true crime elements that are very shocking and surprising and even some supernatural elements.

[B]

So this is definitely an amazing story and very unique. Did such an incredible job telling the story and sharing it with the world. So if you have not listened to it yet, my goodness, where have you been?

[D]

Because blink is so freaking good.

[G]

Thank you. Search for Blink wherever you listen and subscribers to the binge will get the entire season ad free. Plus you'll get exclusive access to the over 60 other true crime stories on the binge. Podcast channel. Hit subscribe on Apple Podcasts or head to getthebinge.com Sub Karina Corinne I have been listening to a new show from the binge called Fatal Fantasy. I am obsessed.

[B]

Oh my. Wait, I need to know more. Tell me.

[C]

Tell me everything.

[G]

Okay, I will. So it's very shocking. It's this like ultra weird crime story of a murder for hire plot that. Yeah, wait for it. Leveraged the dynamics of the underworld and underworld being a medieval fantasy game.

[B]

Wait, so it's live action role playing gone wrong?

[G]

Horribly wrong. And you can binge all episodes to now.

[B]

Oh my God, that sounds so good. I know what I'm doing on my drive home today.

[G]

Search for Fatal Fantasy and subscribe to the binge podcast channel on Apple Podcasts or at get the binge.com and then once you're done, you can listen to one of the over 60 true crime and investigative podcasts a part of the channel while you wait for the next month's drop.

[B]

I really need to know what happens.

[G]

Selfishly, you do, so that we can talk about it. So whenever you listen, search for Fatal Fantasy and hit subscribe to the bin to get all episodes all at once ad free.

[C]

True or false with Liz. Myth number one, you need discipline to change your life.

[B]

Oh, no, I don't think that relying on anything like discipline or motivation is actually gonna get you anywhere. I am so lazy. I'm one of the laziest people on the planet. Yeah, 100%. I'm not like, I'm like a wake up at 8 or 9. Like, I'm like, I like things to be easier. I just did a podcast that was like how to be lazier to get more ahead in life.

[C]

You have never in my entire life that have known you come off as lazy.

[B]

Just so you know, I'm tricking everybody. But no, I think that we need to set up systems. I think that our habits fall to the level of our system. So for me, like having a friend that I do my workouts with, that's going to hold me accountable. I know I need that system, otherwise I'm not going to do it. So I would say figure out the things that you want to do in your life and figure out how you can create systems to support those things, including everything from like staying off your phone. What's your system? Don't sit there, there and try to stay off of this device that's been engineered by the literal world's greatest minds to be addictive. You're not going to be able to out compete those minds, Set up a system so that you stay off of it. Anything you want to do in life, set up a system.

[D]

So what's a system to get off your phone?

[B]

I have a brick. Do you know what that is?

[D]

No.

[B]

It's a thing that you. It's like a little square. And you. I keep mine on my fridge. It's a magnet. And you scan it, and once you scan it, you block certain apps and you set that up and until you rescan it, you can't access those apps. So, like, I, you know, you, like,

[C]

set me your phone in prison.

[B]

You're putting your phone in prison. I set those, like, TikTok limits. And it's like you've been on for five minutes and I'm like, ignore, ignore. Like, if it's on my phone, I'm gonna ignore it. So I need something that's fully gonna not let me do it even when I'm trying to do it.

[C]

Morning routines are essential for success.

[B]

I don't think so. I. So I think what we do need is a few anchors to help us feel the way that we want to feel all day. That's the point of a morning routine. It's gotten very convoluted online with people showing, like their 17 steps, whatever. I think the point of a morning routine is to set yourself up to feel the way that you want to feel throughout the day. That could be for you going outside in the morning and just taking three deep breaths. That could be for you calling your mom in the morning. I don't. And I don't think it needs to be the same every day. I think it's helpful to ask yourself, how do I want to feel today? And is what I'm doing right now supporting or harming the way that I want to feel today?

[D]

Supplements fix bad habits.

[B]

No, I don't. I think that. I don't think that's true. That's false. I think that supplements can be really supportive. I think that they can be incredibly helpful. We have nutrient depleted soil. We also. There's some incredible scientific advancements happening in supplements with things like urolithin A is going to help with mitochondrial health. That's like very cool science and research.

[C]

You like that we can take that you would suggest.

[B]

I think it's going to be different for everybody based on their goals. But there's really interesting science happening and I like, universally, I can tell you what I take, if that's helpful.

[D]

Yeah.

[B]

So, like, one recent one that I've discovered that I like is called urolithin A and it helps with your mitochondrial health.

[C]

Let me just spell that.

[B]

U R O L I T H I N dash a. And that's the supplement I take for that is called timeline. I think that one can be really helpful, especially for longevity, is because it's going to support your mitochondria, which, if we remember from science class, powerhouse of the cell. Our whole body is filled with cells that we want to power up to work optimally. So I really like that one.

[C]

O L I T H I in dash A, dash A.

[B]

Okay, got it. And then I take magnesium every single day.

[C]

What brands do you like?

[B]

I take pure encapsulations, magnesium and I take their glycinate, which is relatively affordable. It's really, really helpful for anxiety, for sleep, also for muscle soreness and things like that. There's different forms of magnesium you can take that's really helpful for constipation. I don't take that one. Sometimes if I travel, I take fish oil every single day. I take one from a brand called Pury that I love because they test it really, really well. So you, if you're taking something every single day, you really want to make sure that it's free of contaminates. Creatine I take every single day.

[C]

Which brand do you like?

[B]

I take puree for that too. Creatine's an interesting one. P U O R I creatine. It's not as ripe for contamination as like a fish oil or a protein powder, which are more likely to be contaminated. But because it's become so trendy, all of these different brands are kind of flooding the market and they might not be doing as effective or clean practices as we might like. But creatine, my hack with creatine is you want to take it for about a month to saturate your muscles and then you're going to start to see the effects. For me, I take it for my brain health much more than my muscle health. I think it has this like bodybuilder reputation, but it's incredible for brain health, for everything from dementia prevention in the long run to helping with brain fog moment to moment. And then once your muscles are saturated, you can kind of play with your dose. So for things like jet lag, you can take a little bit greater of a dose and then your brain kind of turns off when you're jet lagged or if you have something like a podcast interview. I took a slightly higher dose than my normal creatine today so that my brain would just be Feeling a little bit sharper, a little bit more, and

[D]

you notice a difference.

[B]

I notice it in the moment difference. So again, you won't feel the in the moment difference until you pass that saturation point, which is about 30 days. But then when you play with the dose, you notice literally a moment to

[C]

moment difference and use it as a

[B]

powder or it's a powder. I just mix it in with like electrolyte water and drink it in the morning. You don't want to let it sit too long in the water.

[D]

Water, okay.

[B]

You can't taste it at all.

[D]

Wellness requires sacrifice.

[B]

No.

[D]

Who.

[B]

I'm just like these. I think that again, wellness is a tool. Wellness is trying to get you to live a life that you wake up every day and you are like, this feels delicious. Like, I feel as good as I possibly can. And that's not a life free of negative emotions. Because I think that we're here to experience the full spectrum of humanity, of human life. That can include include crying, that can include being angry. That includes all of the range of emotions. But wellness is trying to help you live the most fully lived, fully present, fully satisfying life possible. Why would that be filled with sacrifice every single day? That sounds awful.

[C]

I think I know this answer. If it's not hard, it's not working.

[B]

No.

[C]

But I think that is a big misconception with wellness.

[B]

And you know what? It also is a big misconception in life. This is something that I'm working on in my career this year is that I have this idea like, oh, if I work really hard on a social media post, that makes it like a good post post. Oh, if I work really hard on a presentation, that makes it a good presentation. And often the world is actually telling me the opposite. Like, the posts that do really well are the ones that I kind of put out organically. Or I'm not saying that to work hard, but I do think that there we have this idea that hard work equals success, hard work equals results. And I think it's worth questioning that assumption in all facets of our life.

[D]

It goes back to like making you give up if it doesn't work right. So you're like, oh, I put all this work in and it's not working well.

[B]

And I think there's this. I've been playing around with this mantra of, like, what would this feel like if it were easy? Like moment to moment. If I'm doing a work project, I kind of ask myself. It could be a mindset shift. It could be something I'm Actually doing differently. But I kind of say, what would this feel like if it felt easy? And then I kind of try to lean into that. It's been really helpful.

[C]

It's something I really struggle with, overcoming imposter syndrome. A lot of people, you know, kind of feel that they are this imposter.

[B]

Yeah. So. So first of all, I don't hear from many men who have imposter syndrome, and I think kind of putting it in its right size place is like, is this coming internally? Is this coming from society wanting to kind of keep me in my place? It's a helpful place to start for imposter syndrome. But then one of my life mantras is never be the one to say no to yourself. So this is the idea that at any time in our lives, other people might say no to us, but we should not be the one saying no to ourselves. We should be our own biggest cheerleader. For my first book, I pitched it before I had, like, any right to write a book. I didn't have an audience, barely had experience. It was a cookbook I'd, like. Not really developed very many recipes, but I saw a gap in the market. I literally googled how to write a cookbook proposal, and then I copied that, and then I googled how to write an agent or how to find an agent. And then I reached out to agents, and I had, like, seven publishing houses bidding over this cookbook, which started my publishing career. Which, you know, popsicle cookbooks weren't the end of that. They were very much the beginning, but that's grown from there. And now I'm working on my fourth book.

[C]

Which is that you've written three cookbooks.

[B]

I've worked two. Two cookbooks. 100 Ways to Change your life. And then my next book, which I'm very, very excited about, is how to turn unexpected change into the best thing that could ever happen to you. And that's coming out next spring.

[C]

We're gonna have to come back and talk about it.

[B]

I'm really excited. But we're conducting original research about the qualities that make people thrive in moments of unexpected change. From, like, layoffs to breakups to AI. I think that there's unexpected gifts in so many parts of our journeys. Like, I've gotten to a place where I genuinely feel grateful for the time that I was agoraphobic, which I never, ever, ever thought I would say, because, again, I was so uncomfortable that there were moments I was not sure that I wanted to live another day. And now I see the place and the gifts that that had for me and kind of I've put it into the picture of my life in a way that makes sense and I feel gratitude for it. So I think there's unexpected gifts all over the place. And I also think to the point of imposter syndrome, it's okay to feel that way. We all feel that way. We all feel that way so much more often than anybody is talking about. Just don't let it be the thing that stops you. Let somebody else stop you.

[C]

Great.

[B]

That's information, but don't stop yourself.

[C]

Learn to love your body.

[B]

Yes. So I have another little mantra that I love, which is that your body is for living, not looking. Your body is the vessel through which you experience your life. It is not there to be be looked at for other people's pleasure. And I don't know a single 90 year old woman who's like, I wish I spent more time thinking about my cellulite on the beach. I know many older women who are like, I wish I had played volleyball. I wish I had run in the sand. I wish I had experienced what those waves felt like when they were lapping at my toes instead of trying to angle my body so that nobody would see the size of my butt. Women, again, have been kept down throughout history by being distracted by having our bodies be something. That's for. The thing that I encourage people over and over is like, what does the experience of living in your body feel like? That doesn't mean you can't want to lose weight, for instance. I don't. I think there's like a lot of taboo around even talking about that as a desire. If that would make the experience of living for you and your body feel better, I'm all about it.

[C]

I agree 100%. Yeah. Rewire your neural pathways for happiness. This is a big one. How we look at things, how we approach things. I always talk about like, I was brought up in this no culture. No, you're not gonna make it. No, you can't do that. No, you're this. No. You turn your nose and you turn your nose into yeses. How does one rewire for happiness?

[B]

Well, can I ask, do you feel like there was something that you did that helped rewire your brain from all of those no's?

[C]

You don't take no for an answer. I just think it did the opposite for me. It made me be like, well, I can do that. Like, it did the opposite. If someone would tell me no, I would be like, well, you don't know

[B]

what you're Talking about like, it's a challenge.

[C]

It's a challenge. That's how it rewired me. I love that at first it was very, I came from it probably a little bit like defeatist. Like I'll tell my kids, you know, they're like, mom, we're gonna lose. Look at that. He can dunk. You know, he's in seventh grade, he's six. You know what I mean? Like just the defeatist mentality is sometimes what we lead with. I think for me, I got defeated, but then I'm like, I'm gonna try.

[B]

Yeah, I love that I'm a person who's brain feels almost naturally wired towards more depression, more anxiety, things like that. Like that has always been easier for me to access than happiness, which is why I love this research. This comes from Dr. Rick Hansen. And it's essentially about the plasticity of our brain. So the ability that our brains have to change the way that the actual neurons fire within them so that we experience the world in a different way every single day. And so he has a three step process where essentially actually you find any sort of positive emotion. So first we're noticing the thing, the sunset, the conversation, whatever. Then you really want to turn up the dial on that sensation. I'm loving this sunset. Where am I feeling this in my body? What kind of thoughts is this bringing up in my head? This conversation is really intellectually stimulating. It's really like tickling parts of my brain that haven't been tickled recently. You want to turn the dial up to 11 on whatever tiny positive sensation you're feeling. This is great during sex, by the way, actually, because a lot of women have the tendency to kind of float out of their mind during the day, during sex. This is gonna bring you back into your mind, back into your body, and increase your probability of having an orgasm. And then you wanna sit in that turned up sensation for a little bit longer than you normally would, about five seconds. So turn it up, sit in it. 1, 2, 3, 4, 5. And what that is gonna do is it's going to strengthen that neural pathway of positive feeling. So the next time that you encounter something that might be more neutral and it's like kind of choosing the path to go in your brain. Is this gonna go down that depressive?

[C]

Cause we', it, we've all done that. That you're going on the yellow brick road. Are you going left, are you going right?

[B]

That anxious, depressed, everything's going to shit pathway in most of our brains that is like a cement path. And what we're trying to do through this process is turn that little dirt path of positive feelings into a cement path so that your brain is more likely to take that path in the future.

[C]

You're amazing. Yeah, I mean, I. I keep in

[D]

my back pocket, like, I just want to have like a direct dial.

[C]

This video is in your ear.

[B]

You can text me anytime.

[C]

No, but I think this book is so important. I think to Image's point, we get so overwhelmed with like, even wellness now has become like the supplements, what are we doing? The IVs, the peptides, to keep up with beauty alone is somewhat quite stressful now, don't you think?

[D]

I think there's just a lot of noise and I think that there's a lot of the neural pathways that breed negativity also Exactly. Exist outside of our own heads.

[B]

Right.

[D]

I think that, like, we live in a world where negativity is amplified. And I think it's very easy to. Then once you start looking for negativity, finding it.

[B]

Yep.

[D]

Once you start doing things and feeling, it's hard. You tell yourself, it's so hard, I can't keep doing it.

[B]

Well, and that's our brain survival mechanism. Right. So your brain, when it's scanning environments, it's looking for the negative things because your brain just wants to keep you alive. It wants to spot the threats so that you can avoid the threats, so that you can literally live through the night to another day. And so our job as humans in the modern world, when we're not having lions sneak up on our. Where we're sleeping at every single night, we need to override that tendency of our brain and tell our brain, no, I care about other things. I care about fulfillment. I care about satisfaction. I care about joy. And that has to be a conscious practice. And I think that that's something that we've. It's a lie that we've been told that we should be able to access these things really naturally, but our brain wants to find threats. You have to actively tell your brain, this is what I care about. This is what's important to.

[C]

You're amazing. I mean, honestly, I wanted to say that I love when you're reminding us that change doesn't have to be extreme to be meaningful. I think people, I think it's one of our superpowers, is that we can be okay with a little bit of

[B]

change, like the two of you in your lives. Yeah.

[C]

We can pivot, we can problem solve. Um, I'm not gonna not lie. We can definitely get depressed and we call it ddp, Deep Dark Place. But we can also get ourselves out of it. Not overnight. I think this book will help people do that.

[B]

Yeah, and I really tried to do that on the podcast every single week too. I think a lot of podcasts can feel really overwhelming and I want my podcast to feel like a dose of joy. Like you're hanging out with like your best friend. She's kind of sharing little tips that might help change your life, but like, it's an enjoyable, motivating, exciting experience. You don't, you're not just sitting there like, oh my God, everything's terrible. Like, what do I do? Because we get enough of that to everything else we've been talking about.

[C]

We asked every guest before they go, if you could give advice to your 10 year old self, what would it be?

[B]

Oh, I would tell my 10 year old self to let people hug her sooner. I did not grow up in a hug family. I grew up in like a side hug family. We were not physically affectionate. And some of my earliest memories with my more affectionate friends are like them, like draping their arm around me on the couch and, and me being so happy about it, but like trying to be like, oh, just be cool, like don't move. Cause then they'll like stop touching you. You know what I mean? And as I've learned more and more about the importance of physical touch and the importance of vulnerability and connection, I just like want to tell that little 10 year old, like, you can lean into that sooner. Like hug your parents, hug your friends, let people hug you and embrace you in that way. She needed more hugs.

[C]

I'm going to give you a hug right now. A hundred ways to change your life. The science of leveling up. Health, happiness, relationship and success. Liz Moody. Listen to her podcast Liz Moody Podcast. Make sure and follow her on Instagram at Liz Moody M O O D Y. You're amazing. And you are really helping so many people. You are helping so many people one small thing at a time.

[B]

Thank you guys.

[C]

You're amazing.

[B]

This is wonderful. Thank you.

[C]

Next week, thanks for listening to Lipstick on the Rim with Molly Sims and my Ride or Die. Emisha Gormley. We are so excited to bring you guys along on this journey with us. You can find us on Instagram and TikTok at Lipstick Lipstick on the Rim and at Molly B. Sims. Or you can go to my blog where you can dive just a little bit deeper into my favorite products, trends and [e-mail] and don't forget to check out our video episodes on my YouTube channel. Molly Sims this podcast is production with Sony Music. I wanted to give a special thanks to my team, Rosie Cummings, Kenna Ryan, Sophie Kevorkin and everyone at Sony Music. Don't forget to listen and follow wherever you get your podcast so you never miss out on the fun.

[B]

Sam.