Inside the Love Lab with Drs. John & Julie Gottman (Part 1)

Summary

Podcast Summary: The Happiness Lab with Dr. Laurie Santos

Episode: Inside the Love Lab with Drs. John & Julie Gottman (Part 1)

Date: March 2, 2026

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Overview

This episode kicks off a two-part series featuring Drs. John and Julie Gottman—renowned relationship researchers and founders of the Gottman Institute—exploring the science of what makes relationships thrive. Focusing on decades of empirical research, the conversation challenges common myths around love and reveals practical, evidence-backed tools for building lasting, happier partnerships. Highlights include the power of everyday attention and curiosity, the role of trust and positive interactions, how to make and respond to relationship "bids," and specific strategies for expressing needs.

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Key Discussion Points and Insights

1. The Origins of the Gottmans’ Work

• Historical Context: John Gottman began rigorously studying real-life couples in the 1970s, observing their interactions in a lab setting, and following up on their relationship outcomes years later ([06:57]).
• Merging Science and Clinical Work: Julie Gottman brought clinical expertise, adding a practical, intervention-focused dimension to the research, leading to the creation of the Gottman Institute ([08:26]-[11:24]).
• Notable Quote:
  • “We’re too dumb to really have a good theory or anything, so we just had couples come into this lab... and asked them to resolve (their problems)... Three years later, we recontacted these couples to see if they were still together and how happily married they were.” (Dr. John Gottman, [06:57])

2. Debunking the Fairy Tale of Effortless Love

• Chemistry vs. Commitment: The initial stage of relationships is ruled by chemistry but long-term love is about managing differences, building trust, and commitment ([12:35]).
• Reality of Conflict: Every couple faces differences; mastery lies in managing them constructively.
• Notable Quote:
  • “That building of trust is incredibly important. Are you there for me when I’m sick? Are you there for me when I’m triumphant?” (Dr. Julie Schwartz Gottman, [12:35])

3. The Centrality of Trust

• Trust Underpins Everything: Across their research, the most important theme in couples’ conflicts was trust, defined as "Are you going to be there for me?" ([14:48])
• Deepening Connection: Commitment follows when trust is established: “With commitment, they really are saying, you’re the love of my life. There’s nobody on the planet that can compare to you. I’m all in.” (Dr. John Gottman, [14:48])

4. Rethinking Conflict: It’s Not About Avoiding Fights

• Anger Can Be Constructive: Contrary to popular belief, expressing emotions (even anger) is not damaging if the goal is mutual understanding ([15:34]).
• Surface vs. Depth: Effective couples “dig deep” beneath surface issues to reveal values, vulnerabilities, and childhood baggage ([16:04]).

5. The Power of Positive Interactions & Responding to Bids

• Bids for Connection: Small moments of seeking attention (bids) and how partners respond predict long-term happiness ([18:48]).
  • Turning Toward: Engaging with the bid (“Oh, tell me more!”)
  • Turning Against: Hostility or rejection.
  • Turning Away: Ignoring or silence.
• Striking Statistic: “Couples who divorced had only turned toward bids 33% of the time. The couples who were still together... had turned toward these bids 86% of the time.” (Dr. John Gottman, [18:48])
• Notable Example:
  • Dr. John: “Honey, I had a really disturbing dream about your mother.”
  • Dr. Julie: “Honey, you know I’m reading. Would you stop interrupting me?” (turning against) ([19:57])
  • Dr. Julie: (later) “That’s called turning toward, where you’re immediately responding with interest, with attention, and with connection to your partner’s bid for connection.” ([20:57])
• Modern Challenges: Phones and distraction make us less likely to notice or respond to bids ([23:24]).
• Health Impact: Connected relationships add ~17 years to lifespan ([24:14])

6. Ongoing Curiosity: Never Stop Asking About Each Other

• Curiosity Fades Over Time: Early curiosity in relationships can turn into assumptions as life gets busy ([29:16]).
• Tools for Curiosity:
  • Annual review questions: “What did you love about this year? What did you hate about this year? What do you want next year to be like?” ([32:02])
• Notable Quote:
  • “We’re always in a state of becoming, we never have just arrived. That’s an illusion.” (Dr. Julie Schwartz Gottman, [29:16])

7. The Power of Noticing the Positive

• Negativity Bias: In unhappy relationships, partners literally miss 50% of positive actions ([33:01]).
• Fixing It:
  • Develop a “habit of mind” to look for what your partner is doing right and say “thank you” ([33:55]).
  • Expressing gratitude for small acts—even making coffee—builds connection.
• Notable Quote:
  • “Actually the person who shifts their habit of mind to noticing what’s going right actually becomes less stressed and they become nicer.” (Dr. John Gottman, [36:10])

8. Setting the Tone: The “Five-to-One” Ratio

• Magic Ratio: In successful couples, positive interactions outnumber negative ones by at least 5 to 1, even during conflict ([38:51]).
• Humor as Lubrication: Shared laughter in disagreements reduces tension and strengthens bonds ([38:02]).

9. Expressing Needs Directly—Not Mind Reading

• Addressing Unmet Needs: Many expect partners to intuit needs, leading to resentment. The antidote is open communication ([44:14]).
  • “Interdependency is what creates a strength in a relationship. And interdependency is created by saying what you need in a positive way...” (Dr. Julie Schwartz Gottman, [44:14])
• Practical Tool: Gottman Card Decks app offers prompts for expressing needs and asking open-ended questions ([46:41]).

10. The Right Way to Bring Up Issues

• First Three Minutes Matter: How issues are raised predicts outcomes—use:
  1. “I feel...” (emotion)
  2. “About...” (situation—not person)
  3. State a positive need (what you do want, not what you don’t) ([47:53])
• Real-Life Example:
  • Julie negotiates John’s book piles with requests escalating from polite to urgent, but always describing her vulnerability and needs rather than criticizing ([51:25]-[53:50]).
• Emphasizing Humility: Recognizing both partners have flaws; patience and self-reflection are vital ([53:50]).

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Notable Quotes & Memorable Moments

• On Bids for Connection:

  • “Love occurs in these very small moments, which is why we say love’s a verb, because it’s what you do, moment to moment, that makes a difference.” (Dr. John Gottman, [22:32])

• On Habitual Attention:

  • “Our motto is, look for what your partner is doing right and say thank you. Very, very simple thing. It’s a habit of mind.” (Dr. Julie Schwartz Gottman, [33:55])

• On Positive Requests:

  • “Positive need means what you do want your partner to do... That positive need opens up your partner so much more than your partner hearing a criticism” (Dr. Julie Schwartz Gottman, [47:53])

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Important Timestamps

• [04:31] — Critique of popular (often unscientific) relationship advice
• [06:57] — John Gottman describes the origins of their research method
• [12:35] — Julie Gottman on misconceptions of love and relationship development
• [18:48] — How responding to "bids" predicts relationship success
• [24:14] — Connection between small moments, emotional “bank accounts,” and longevity
• [29:16] — Julie on perpetual curiosity and open-ended partner questions
• [32:02] — Their annual “honeymoon review” tradition
• [33:01] — The shocking 50% positivity “blindness” in unhappy couples
• [38:51] — The “five-to-one” rule in positive to negative interactions
• [44:14] — Why expressing needs matters and our cultural discomfort with it
• [47:53] — The three-step "soft start-up" approach to bringing up issues

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Flow and Tone

The conversation is warm, humorous, and filled with actionable wisdom. John and Julie repeatedly share both personal anecdotes and rigorous research, making complex psychology accessible. Dr. Laurie Santos keeps the tone curious and supportive, pressing for clarity on practical tools and real-life challenges.

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Conclusion

Part 1 of the Gottman double episode unpacks how the science of attention, curiosity, and positive engagement dramatically impacts relationship satisfaction and longevity. It debunks the myth of effortless love, reveals the small habits that build trust and intimacy, and offers research-tested tools for deepening connection—even through conflict. The Gottmans’ advice is at once intuitive and transformative, reminding listeners that love means showing up, asking questions, and appreciating each other, moment by moment.

Stay tuned for Part 2, which promises an in-depth guide to navigating disagreements and building resilient love.

Transcript

[Dr. Laurie Santos]

Foreign. One of my favorite things about hosting this podcast is having a chance to meet longtime fans of the show. I love hearing what listeners like you take away from different episodes and answering burning questions. But there's one question from long term listeners that I get a lot. It's this. Is there an episode that you, as the host return to again and again? One that has advice that you continue to need even as an expert on this research? That of course is a tough question to answer because I love pretty much all the episodes we've had a chance to share with you. But there is one pair of episodes that I do come back to again and again, especially when I've been thinking about the science of relationships as we've been doing over the past few shows. It's a double episode that I did with John and Julie Gottman, a scientist couple who spent over 50 years studying the science of love. So in honor of this season on the Science of Relationships, I wanted to share this set of episodes one more time. In the first episode, which you'll hear today, the Gottmans share what research shows about the surprising power of attention and curiosity for strengthening our relationships. You'll get to hear all the Gottman's insights right after the Happiness Lab returns from this quick break.

[Interviewer (possibly Laurie Santos or a guest host)]

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[Dr. Laurie Santos]

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[Dr. Laurie Santos]

These days, there's really no shortage of relationship advice out there. There are the usual Dear Abby in modern of type columns in newspapers and magazines. There are also reality TV dating shows, couples podcasts, TikTok videos, Instagram reels, Reddit dating threads, and on and on and on. Some of this advice is helpful, but a lot of it isn't backed up by empirical evidence. I wanted to explore what the science says about building happier relationships. And what better way to begin than with a husband and wife team that not only has decades of married life experience to draw on, but but also a wealth of knowledge gained from some truly elegant scientific studies.

[Dr. John Gottman]

Julie's walking around with our grandson on her arms.

[Interviewer (possibly Laurie Santos or a guest host)]

How old is he?

[Dr. John Gottman]

He is going to be 2 in January. Yeah, he just started doing imaginative Play this morning.

[Dr. Julie Schwartz Gottman]

Okay, Jules, I like to be included.

[Dr. Laurie Santos]

Dr. Julie Schwartz Gottman is a clinical psychologist who's helped people facing challenges in many domains of life, including the in their romantic relationships.

[Dr. John Gottman]

By the way, the book is called Fight, right? I bet it would have been a good title too.

[Dr. Julie Schwartz Gottman]

Uh, I thought of it, so that means it's really great.

[Dr. Laurie Santos]

Dr. John Gottman is an academic psychologist and pioneering relationship researcher. Back in 1976, John used the primitive video technology of his day to capture real life couples interacting with one another. Collaborating with his then research partner, Dr. Robert Levinson, John John analyzed hours and hours of taped interviews in order to learn how some couples are able to maintain healthy relationships and to spot the warning signs that a partnership could be doomed. Today, Julie and John run the Gottman Institute, an entire research center devoted to studying romantic relationships. You probably won't be surprised to hear that they have a lot of wise things to say. So much so that we've decided to split their interview into two chunks. Today the Gottmans will share what so called masters of relationships can teach us about avoiding the pitfalls of criticism. Contempt, defensiveness and stonewalling. These are the traits that John and Julie have christened the four horsemen of relationship destruction. They've found that their presence in a partnership pretty much guarantees an impending apocalypse. But the real story started way before John and Julie even got together. Back when John and his colleague Robert Levinson was dreaming up a way to robustly study relationships inside the laboratory.

[Dr. John Gottman]

We're too dumb to really have a good theory or anything, so we just had couples come into this lab, talk about how their day went after they'd been apart for eight hours and interviewed about the major problem in their relationship and asked them to resolve it. And then they looked at the videotapes and turned the dial to tell us what they were feeling. That range from very negative to very positive. And then we just sent them home because we had no clue about how to help anybody, you know. And three years later, we recontacted these couples to see if they were still together and how happily married they were, how their relationship had changed. And then we started really looking at the data to get hypotheses and really determine over time by doing this study over and over again, also with gay investment couples, that they're really are masters of relationship and disasters like Bob and I. So, you know, we actually learned from the research. And then 26 years ago, Julie and I decided to work together in a canoe, you know, where we're paddling in the ocean Julie suggested that we work together. And it was a great combination because Bob and I had no idea to help anybody. And Julie, with our clinical experience, we were able to combine and create a theory of how relationships work. And then for the last 26 years, we've been testing it out in experiments.

[Interviewer (possibly Laurie Santos or a guest host)]

And so, Julie, I was going to ask your version of how you two got together in the first place. I guess it involves a canoe, huh?

[Dr. Julie Schwartz Gottman]

How we got together in terms of our studies and something a little bit

[Interviewer (possibly Laurie Santos or a guest host)]

of both the together in terms of the studies and in terms of the forever together.

[Dr. Julie Schwartz Gottman]

Okay, let's see. We both moved to Seattle at around the same time. So I just finished my PhD. John has already been professor and was moving to University of Washington. So we actually met in a coffee house. John came over to me and said, I wish he would have said, you're the most gorgeous thing I've ever seen. I really want to have coffee with you. But, you know, he said, what would you think about having coffee with me? You know, kind of a nice, dry, professorial question. So I said, sure. So he sat down, we had coffee, and we had the most incredible conversation, was fantastic. And the next conversation we had over the phone was four hours long. So there was obviously a connection. And I think on our second date, John said, you know, I was in another relationship, but I've told her I'm not going to see her anymore. I found somebody I want to try and work things out with. I immediately had a panic attack. I was like, really? Already? But five months later, he proposed. I said yes. And I was working purely in clinical work. So I was working with really the sickest of the sick. I was working with folks who were psychotic, who had severe ptsd, who'd come back from various wars and torture, who might have had addictions and so on. And so I was working quite intensely with those folks in private practice for about, I don't know, five or six years or something. But every night over dinner, John would come home and tell me about his research. And I kept thinking to myself, maintain your boundaries. Stay in your old world. You know, it's okay, it's interesting, but stay in your own world. And then I didn't. So we were out canoeing outside of Orcas island in the sea. It was just absolutely gorgeous.

[Dr. John Gottman]

And you suggested.

[Dr. Julie Schwartz Gottman]

You suggested. And let me finish. And I said to him, honey, what do you think about taking this stuff out of the ivory tower? It's such good knowledge. And people have no idea of how to have a relationship. So how about our trying to work on this stuff and create interventions, create theory to really prevent what made the disasters fall apart years later. And then we'll test it, see how it works, and the rest is history. We immediately started jumping into that, then formed the Gottman Institute to start having couples workshops, continued our research and so on.

[Dr. John Gottman]

And we built this apartment lab, called a love Lab, and saw 130 newlywed couples just a couple of months after the wedding and followed them as many of them became pregnant and had babies. And, you know, I learned to study babies, and it was really fun. It led to our bringing baby home intervention, which has been our most powerful intervention, because when the first baby arrives in the first three years of the baby's life, many couples go through a big drop in relationship happiness and fight a lot, and there's a lot of conflict, but about a third of them don't. And we were able to look at the differences between those two groups and build this workshop and test it and evaluate it. It's very effective.

[Interviewer (possibly Laurie Santos or a guest host)]

When we hear your story about getting together, it's such a lovely story. I think it can lead people to experience a little bit of a misconception that I think a lot of us have when it comes to love. That love just happens. You see somebody in a coffee shop, you ask them to coffee, and the rest is history. But your work shows that that's not really how good love works. Tell me how love, in some sense, really works.

[Dr. Julie Schwartz Gottman]

Well, first of all, the first phase of a loving relationship, which people adoringly call in love, is basically chemistry. It's basically pheromones. You are sensing one another at every level, and all the stars come out in the sky. You know, you're very excited, you're very happy. Everything is wonderful. It's a big honeymoon. You move towards marriage. You get married, and then, boom, the bomb drops. You find out your partner is really messy and you're not. You find out, you know, all the differences between you that are significant and that are true for every single couple. Every person has their own unique personality and lifestyle preference, and nobody is a clone of each other. If they were, we'd be bored to tears. And so people are really different. And as a result, people have to learn how to manage their differences, manage conflict, create a path, a journey forward, especially with commitment, in which you're creating a culture that honors both of you, honors both of your traditions, your rituals, your preferences. And that's not always an easy thing. The other thing, too, is that none of us has a nice, stable Flat line of a mood. We're always going up and down and up and down. And sometimes we're crabby, sometimes we're full of delight. Sometimes we just want to sleep all day. And how does our partner hold that in their hands? Are they there for us? Are we there for them? That building of trust is incredibly important. Are you there for me when I'm sick? Are you there for me when I'm depressed? Are you there for me when I'm triumphant and I just got a big raise and I want to celebrate? Are you there for me when I just am so stressed out I can't see straight? So there's a lot of back and forth in terms of testing one another. That's a reality. And trust.

[Dr. John Gottman]

All of the conflicts of those 130 newlyweds were basically about trust, about what Julie's talking about. Are you going to be there for me? Can I count on you? And the couples who build trust really go on to have a very good relationship. And usually there's more commitment. With commitment, they really are saying, you're the love of my life. There's nobody on the planet that can compare to you. I'm all in.

[Interviewer (possibly Laurie Santos or a guest host)]

And I think this importance of trust gets to another misconception that I think a lot of us have. I think when we think of successful couples, a lot of us mistakenly think that they're couples that exist maybe without conflict or they don't fight very much. They don't have a lot of negative interactions. But your work has shown that the negative interactions might not be as important as the flip side. Talk to me a little bit about that.

[Dr. John Gottman]

Even a woman's anger, for example, which men find unpleasant in the moment, in the long run, really is good for the relationship. What a lot of couples therapists thought was the destruction of anger is actually a good thing. So if people can talk about what they feel and what they need with one another, then, you know, these emotions really can be very constructive. And the goal of conflict is mutual understanding.

[Dr. Julie Schwartz Gottman]

Yeah, let me say a little more about that. Most people, when they have conflicts, what they imagine is just skating on the surface. They have this current problem. They've got to come up with a fix for that current problem. But they're not necessarily aware of all the underlying subterranean messages, history, values, ideal dreams that lie beneath that surface that they're arguing about. And so part of what we saw, Laurie, with the Masters of Relationship is that they almost always dug deep when there was a really significant issue at stake, and they would reveal their enduring Vulnerabilities, the old scar tissue from childhood. Baggage they were still carrying or another relationship.

[Dr. John Gottman]

Relationship.

[Dr. Julie Schwartz Gottman]

An old relationship. Nobody really escapes childhood without some kind of baggage. I mean, I've never seen somebody who has. And thus, when we are fighting for something we believe in, some of that baggage can get kicked up, right? Like, we may feel judged, we may feel rejected, we may feel put down. Even when our partner is saying, honey, you're the most wonderful thing on the planet, still, you know, we're hearing old messages in that brain of ours and misinterpreting what our partner is saying. So the successful couples are people who really check deeply. Am I hearing you correctly? Is this what you're saying? Tell me where that comes from. Where did that value get established in your life? Because it sounds like it's relatively new, and before that you had a different set of values. What happened? It's people really exploring each other's internal landscape to find out where does their partner live inside, who is their partner really? That's the beauty of conflict, that you're opening up these aspects of people's inner world that you may not have really been aware of fully. And through conflict, you learn all about that, and that's a good thing.

[Interviewer (possibly Laurie Santos or a guest host)]

And so I think we're going to dive much more deeply into the conflict work. I want to get totally to fight, right? But I also wanted to start with some of your earlier work just on the power of positive interactions, because I think when we think about couples that aren't doing so great, we're mostly thinking about couples that are having fights or having conflict or things like that. But we often don't realize that sometimes it's really about couples not investing in the positive side of things and kind of getting to some of these bids and things. And so you talk about this kind of misconception that the investment really needs to be in the positive side of things, too.

[Dr. John Gottman]

To we noticed very quickly in the apartment lab that there were these small moments where one or both people were trying to make a connection, get their partner's attention or interest or have a conversation, get some affection, tell a story, tell a joke. And how the partner responded to this bid for connection really predicted the future of a relationship. It's now been called the bird test on TikTok. And the idea is, you know, if you try to get your partner's attention just to look at a bird outside, and they do, they say, oh, yeah, beautiful bird, then that really predicts a very good relationship. And in fact, the couples who divorced in the Love Lab had only turned toward bids 33% of the time. The couples who were still together six years earlier had turned toward these bids 86% of the time. So a really huge difference.

[Interviewer (possibly Laurie Santos or a guest host)]

So give me a sense how couples can react to one another's bids. You know, so maybe because you've talked about, like, three different ways, people can kind of react. So.

[Dr. John Gottman]

Yeah, let me. Let me start with a bid. Honey, you know, I had a really disturbing dream last night about your mother.

[Dr. Julie Schwartz Gottman]

Honey, you know what I'm reading. Would you stop interrupting me? I don't want to talk about that. Boom. That's hostile, right? That's turning against. That's what we call it, turning against. Try it again.

[Dr. John Gottman]

I really had a disturbing dream last night about your mother. I'd like to talk to you about it.

[Dr. Julie Schwartz Gottman]

Silence. It's as if your partner didn't say a word. They don't exist. That's called turning away. And it makes people feel unimportant, devalued, disrespected, invisible. Now let's try it again.

[Dr. John Gottman]

I had a really disturbing dream last night about your mother.

[Dr. Julie Schwartz Gottman]

You did?

[Dr. John Gottman]

Yeah.

[Dr. Julie Schwartz Gottman]

Really? My mother got into your dream?

[Dr. John Gottman]

Yeah, she was right in there.

[Dr. Julie Schwartz Gottman]

Oh, no. So what happened? Tell me about it.

[Dr. John Gottman]

She was so nice to me.

[Dr. Julie Schwartz Gottman]

What?

[Dr. John Gottman]

Yeah, I. Really surprised. I was really surprised that she was so affectionate.

[Dr. Julie Schwartz Gottman]

That's called turning towards, where you're immediately responding with interest, with attention, and with connection to your partner's bid for connection.

[Dr. John Gottman]

It feels so different, you know, when you try to connect and your partner doesn't. So the probability we discovered of rebidding when your partner turns away is almost zero. In relationships that are doomed, it's only 22% in relationships that are going to stay together. So it's very low all the time. So people kind of crumple inside a little bit.

[Dr. Julie Schwartz Gottman]

Can I describe an image? If you imagine a sea anemone, those are those creatures that have about 100 little tiny fingers. And those fingers will stretch out, straighten out, and open up when they're relaxed and they're happy. Imagine just poking a little bit, poking in the center, which is the equivalent of turning against. And what happens? The sea anemone folds up its fingers very quickly and tightly and is very reluctant to open them up again. That's classically what happens inside of us when somebody turns against our bid. When we're opening up to our partner, they turn against or away. We shrink down inside of ourselves and again, feel unsafe. So we don't want to open up again. Not For a while.

[Dr. John Gottman]

So love occurs in these very small moments, which is why we say love's a verb, because it's what you do, moment to moment, that makes a difference.

[Interviewer (possibly Laurie Santos or a guest host)]

One of the reasons I find this work so powerful is that, you know, I get the sense, of course, that when you're kind of being adversarial, when your partner makes a bid, if you say, why are you talking to me? Or something, that that's negative. But I think the striking thing from your work is that it's just as bad when the partner just reacts with silence when you're not paying attention after reading your work. I've been much more careful about this with my husband, but there are definitely times when I'm checking my email or looking at a screen that he's mentioning something and my sense is like, oh, this is not interesting. It's so easy not to pay attention. But when you realize the person on the other end of that email, they're not going to care that I took time away for two seconds, but my husband, that bid, it matters a lot if I turn away. Is this the kind of thing you see in couples nowadays when there's so many more distractions for our bid time?

[Dr. Julie Schwartz Gottman]

Yes, yes, yes. I mean, I'm sure all of us have gone into a cafe and we've seen a table of four people. Maybe every single person is on their phone and they're looking at their screens, they're not looking at each other, and there's absolute silence at the table. What kind of community connection is that? It's nothing, which for me anyway, is very painful to see because there's the opportunity, all these people sitting together or a couple sitting together where they really could be having interaction, connection, laughter, delight, enjoyment, sharing stories. Nope. Silence that feels very empty, like a vacuum exists between them.

[Dr. John Gottman]

Well, you know what's really amazing, Laurie, is that these small moments mount up and either create an emotional bank account that has a lot of good stuff in it or one that's barren. In the latter case, it leaves people feeling very lonely, and in the other, very full and very connected. And it affects not only love in the moment, it affects our physical health and longevity. So if we have a more connected relationship, we're going to live about 17 years longer than if we don't.

[Dr. Laurie Santos]

If living a longer, happier life isn't a good enough reason to. To pay just a little more attention to our loved ones, then I don't know what is. But being receptive to our partners, bids for attention are only one of the

[Interviewer (possibly Laurie Santos or a guest host)]

things that the Gottmans recommend.

[Dr. Laurie Santos]

Their next challenge involves finding ways to remain curious about our lovers no matter how long we've been with them. We'll hear more about why building curiosity is so important when the Happiness Lab returns in a moment. Seeking More Brightness these days, research shows that simply gazing at bodies of water like the Pacific Ocean can help lower your heart rate and increase feelings of relaxation. Consider a trip to sunny San Diego. Put your toes in the sand, smell and feel the ocean breeze. Spending time in nature can be great for your mental health. And as you soak up the bright side, feel your taste buds, your health and your wellness. With a local cuisine fueled by San Diego's year round farm fresh produce, San Diego isn't just a destination, it's a disposition. Come to the bright side. Plan your trip to San Diego by going to sandiego.org funded in part with City of San Diego Tourism Marketing District

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[Dr. Laurie Santos]

it never feels boring.

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[Dr. Laurie Santos]

Let's be honest, finding the right promotional products can feel overwhelming. But with four Imprint it's easy. They make it stress free, straightforward and backed by real peace of mind. That's four Imprint Certainty. Not sure what promo products to order? No problem. You can get free samples, expert advice, even free help with your logo so everything turns out even better than you expected. Need options? They've got thousands, including branded apparel, drinkware, outdoor and all the trade show essentials. And when your order arrives, it's packed with care and backed by their 360 degree guarantee, which means it shows up looking great and right on time in a rush. 4imprint has quick turnaround options too, so you can hit your deadline without breaking a sweat. Whether you're prepping for an event or just refreshing Your promo lineup, 4imprint helps you get it done confidently and with simplicity and ease. Head to forimprint.com to explore four imprint for certain, life moves fast at American Military University. They are ready to help you keep up. AMU's flexible, affordable online programs in cybersecurity, IT space studies and more are designed for service members, veterans and their families. AMU provides the support you need to take the next step wherever life takes you. American Military University built for what's next. Learn more at amuapus.edu if you're months, years or even decades into a relationship, you might be tempted to think that you know everything there is to know about your partner. But relationship experts Julie and John Gottman say that can be a fatal assumption. It can also be a problem when life simply gets in the way of the usual relationship curiosity.

[Dr. Julie Schwartz Gottman]

When we get busy things to do, children to pick up, meals to make, grocery shopping to do, busy, busy, busy. How much time do we actually have to give to conversation with our partner where we're simply just wanting to know, how was your day? What was the worst part about it for you? What was really happening that upset you, et cetera? We're not asking each other those big questions.

[Dr. Laurie Santos]

Julie says that retaining a deep curiosity is vital to the health of any relationship. But it's also something that often fades after the early days of courtship.

[Dr. Julie Schwartz Gottman]

You may remember when you were first dating or you first met your partner, you didn't know anything. And so you ask them lots of questions to find out. Who are they? What makes them tick? Where did they come from? How did that legacy influence them now? But when we get busy with kids, with jobs, with careers, we take for granted that we really know our partner. So we don't need to ask those questions anymore. But think about it, guys. Every single day is a new experience. And every new experience builds another layer of identity into each individual. Well, how do you keep up with that evolution of your partner, that development? As they go through new experiences, politics, friendships, who do they become? Because we're always in a state of becoming, we never have just arrived. That's an illusion. We're always becoming and thus we have to keep asking open ended questions. That is questions that have a great big answer, not just a one word or two word answer. To learn who are you today? Who do you want to be tomorrow? Those are important questions to keep repeating throughout our relationship. May I tell you a story, Lori?

[Interviewer (possibly Laurie Santos or a guest host)]

Oh, please.

[Dr. Julie Schwartz Gottman]

Yeah. Here's the story, how all of this got started. When John and I were first married, we didn't have much money. He was a professor. I was starting in private practice. But we Wanted to go out on a date night once a week. So we lived in Seattle, and there's a beautiful hotel called the Sorrento that has a magnificent big stone fireplace in the lobby and gorgeous beautiful soft couches that you fold into right in front of the fireplace. So what John and I would do is we would go to this hotel and we'd pretend we were guests and we would grab a couch, stay in the couch for three hours, have one drink, which was cheap, and at the end of the date, we would walk out. So during the date we would ask each other these big questions. John always brought a yellow pad and he would take notes about my answers, which meant, oh my God, I better be careful because one of those answers might wind up in a book. So I was very careful about what I said. But we were never at a loss for questions because there was always more going on week to week that we wanted to learn about.

[Dr. John Gottman]

And later on, we developed this tradition of our annual honeymoon. We would rent a room and a bed and breakfast, and for about two weeks we would ask each other three questions. What did you love about this year? What did you hate about this year? And what do you want next year to be like? So we do kind of like a review of the whole relationship for that year in that annual honeymoon. We've done it for 23 years now. It's tradition. And we ask those open ended questions of each other just to kind of understand how our partner has been affected by the year and you know, and what they're thinking about.

[Interviewer (possibly Laurie Santos or a guest host)]

It sounds like this is so powerful to just kind of take the time to get to know your partner.

[Dr. Julie Schwartz Gottman]

Right.

[Interviewer (possibly Laurie Santos or a guest host)]

You can notice them changing over time and so on, but this is the kind of thing that we forget to do when we're busy. Another thing we forget to do when we're busy is to notice our partner's good features. But you've argued that we need to fight this tendency, that another thing we can do to make love last is to notice the good stuff.

[Dr. John Gottman]

Can I tell you about a study that is really amazing? We didn't do it. This study had observers in couples homes just noting down everything positive that one person said to the other. And one observer was observing the husband, one observing the wife. The couple was also scoring what their partner was doing positive. And what they discovered was that when the relationship wasn't going well, people missed 50% of all this positivity. They just didn't see it.

[Interviewer (possibly Laurie Santos or a guest host)]

So the idea is your partner's doing good things, they're taking the garbage out, emptying the dishwasher, you know, saying nice things, but it's just. You don't even notice. It's just going over your head.

[Dr. John Gottman]

You don't even notice it.

[Dr. Julie Schwartz Gottman]

Right.

[Dr. John Gottman]

That's an amazing study. Robinson and Price did that study. You know, it's so important because here's the positivity, but it's not getting noticed by the partner when they're really unhappy in the relationship.

[Dr. Julie Schwartz Gottman]

Right.

[Interviewer (possibly Laurie Santos or a guest host)]

And so how do we fix that?

[Dr. Julie Schwartz Gottman]

Well, so our motto is, look for what your partner is doing. Right. And say thank you. Very, very simple thing. It's a habit of mind. You know, we've grown up in a very critical society. This is a very competitive, contemptuous place. A lot of times where we're critical, we're being criticized. We're always comparing ourselves, sometimes negatively, to other people. So you've come by it righteously, this habit to look for what's going wrong. Right. But it's not that hard to just shift to, if my partner wasn't taking out the garbage, wouldn't that be a drag? How wonderful that they're taking out the garbage. Thank you very much for taking out the garbage. So if you imagine your partner's not doing this positive thing, it means you'll probably have to be doing it, which will stress you out even more because you already have a lot on your plate. Right. So it's practicing gratitude, and it's seeing what are they doing, Even those little subtle things. Every single morning for the last, I don't know, 37 years since we've been together, John's been making our coffee every single morning. And here it is, and it's really good, and I love it, and I thank him every single morning.

[Dr. John Gottman]

I know how she likes it.

[Dr. Julie Schwartz Gottman]

He knows how I like it. And if I keep saying thank you, he'll keep making it.

[Dr. John Gottman]

I will.

[Interviewer (possibly Laurie Santos or a guest host)]

And I know you had. If I recall from the book, I know you had a story where you really noticed for the first time how important that was when he wasn't there to make the coffee.

[Dr. Julie Schwartz Gottman]

Oh, well, I was very sad that he wasn't there. And I was thinking, God, does it take five scoops or six scoops? And I can't remember what I did, and I don't know, I put in seven scoops just for the heck of it. And then I shot to the ceiling after drinking half a cup and stayed there for the next 24 hours. This was not a good thing. So the next time, when John made the coffee, it was like, oh, thank you for Making coffee. I'm so relieved that you're here making the coffee.

[Dr. John Gottman]

Yeah. This can become a habit of mine, really. Instead of focusing on your partner's mistakes, and we all make mistakes, if you focus on what your partner is doing. Right. And really express appreciation for it, then it's an entirely different relationship. And actually the person who shifts their habit of mind to noticing what's going right actually becomes less stressed and they become nicer. That's kind of surprising. But you know, when you have that, that positive habit of mind, the world looks a lot kinder and more generous.

[Interviewer (possibly Laurie Santos or a guest host)]

And this is something you've talked about a lot, that we really do have much more control over these habits of mind than we expect. Right. That in some sense this negativity bias, not asking these questions, in some ways they're like an active choice, even though we don't realize that's well said.

[Dr. Julie Schwartz Gottman]

Well, first of all, you have to start with intention. So is it your intention to make this relationship better? You know, in the past, before a lot of this research got done, we had no idea of how to make relationships better. Did it take more sex? Did it take better cooking? You know, what did it take? But now with this research well grounded here and telling us what to do, then we have tools, we have alternatives as to the good habits to put into place in our relationship. And they're really not that hard. Lori. Here's how much it takes. Wow, look at that beautiful bird, huh? Nice. That's all it takes, period, is just a couple of little syllables. All of us can do that. It's just a matter of our intention, our intention to connect, to be loving.

[Dr. John Gottman]

Can I say something here about this? Okay, so, you know, my former graduate student Janice Driver, discovered that when people increase their turning toward, which just takes really an awareness of how your partner is reaching out, then what happens is when there's conflict, people automatically have a sense of humor about themselves. They can laugh at themselves. And being able to laugh together when you're disagreeing reduces physiological arousal. It really bonds you even though you're disagreeing on atomic. So that's very powerful.

[Interviewer (possibly Laurie Santos or a guest host)]

And it fits with this other ratio that you figured out, which is that the positivity to negativity ratio overall seems to matter. Right. So that little infusion of humor can be quite powerful. Explain what this ratio is and why it's so important for relationship success.

[Dr. John Gottman]

So, you know, Bob Levinson and I counted in a 15 minute conflict discussion how many seconds people are kind to each other, interested, curious, generous, saying even small things like oh yeah, oh wow. You know, those kinds of reflections, they really lubricate the wheels of conflict so that we arrive at more mutual understanding. What was a big surprise was that the masters of relationships during conflict, that ratio of positive to negative, that interest in one another, that excitement, curiosity, agreement, understanding was five times as common as negativity in the masters of relationships. And in couples that were doomed, that ratio was 0.8. Just a little bit more negativity than positivity. It's very famous in Seattle. I was coming out of Starbucks a couple of months ago when this guy drove by in his truck and rolled down his window and said five to one, right? It's become well known, at least in Seattle.

[Dr. Laurie Santos]

When John says it out loud, it seems so obvious. Happy relationships spring from two people being warm towards one another, willing to express interest in and concern for their partner in far greater proportion than any complaints they might air. After the break, we'll hear more advice that again, sounds obvious, but seems to be followed only by those rare masters of relationships. Relationships. That advice is not to treat your partner like a mind reader. The Happiness Lab will be right back. Seeking more brightness these days, research shows that simply gazing at bodies of water like the Pacific Ocean can help lower your heart rate and increase feelings of relaxation. Consider a trip to sunny San Diego. Put your toes in the sand, smell and feel the ocean breeze. Spending time in nature can be great for your mental health and as you soak up the bright side, feel your taste buds, your health and your wellness. With a local cuisine fueled by San Diego's year round farm fresh produce, San Diego isn't just a destination, it's a disposition. Come to the bright side. Plan your trip to San Diego by going to sandiego.org funded in part with City of San Diego Tourism Marketing District Assessment Funds.

[Sponsor/Advertisement Voice]

As someone who teaches about the science of happiness, I spend a lot of time thinking about time affluence, how the simple act of having a bit of free time can help us live better lives. But here's the when you're racing between teaching classes, recording podcast episodes and actually

[Dr. Laurie Santos]

trying to practice what you preach about well being, sometimes the basics, like eating

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well get pushed aside. That's why Premier protein shakes have become my go to. They have 30 grams of protein, 160 calories, no added sugar, and tons of delicious flavors. They're the healthy choice you'll actually want to make, not one that feels like a chore. Premier Protein helps me protect my time affluence. Using those shakes empowers me to say yes to more. Whether that's an early morning walk before work, hosting a cozy dinner party, which I love, or having the energy to really be present with my friends. Because the research is clear, we're happiest when we have the free time we need to fully show up for the moments that matter. Find your favorite flavor@premier protein.com let's be

[Dr. Laurie Santos]

honest, finding the right promotional products can feel overwhelming. But with 4imprint, it's easy. They make it stress free, straightforward and backed by real peace of mind. That's four Imprint Certainty. Not sure what promo products to order? No problem. You can get free samples, expert advice, even free help with your logo so everything turns out even better than you expected. Need options? They've got thousands, including branded apparel, drinkware, outdoor and all the trade show essentials. And when your order arrives, it's packed with care and backed by their 360 degree guarantee, which means it shows up looking great and right on time in a rush. 4imprint has quick turnaround options too, so you can hit your deadline without breaking a sweat. Whether you're prepping for an event or just refreshing Your promo lineup, 4imprint helps you get it done confidently and with simplicity and ease. Head to 4imprint.com to explore 4imprint for certain life moves fast at American Military University. They are ready to help you keep up. AMU's flexible, affordable online programs in cybersecurity, IT, space studies and more are designed for service members, veterans and their families. AMU provides the support you need to take the next step wherever life takes you. American Military University Built for what's next. Learn more at amuapus.edu. Are there things you want from your life partner? Are there issues welling up that bother you or make you unhappy? Have you expressed these thoughts openly to your partner? Or are you storing these problems away as resentments that are slowly building up over time? When you say it out loud, it sounds like such a stupid strategy, but it's also one a lot of us follow. And Dr. Julie Schwartz Gottman has a theory why?

[Dr. Julie Schwartz Gottman]

Let me just say first, give it some context, that in this country at least, we have grown up with the value of pull yourself up by your own bootstraps. You're weak when you need somebody else. It's not okay to have needs. Women especially are called too needy. And you know, here's the basic truth. The truth is that human beings are pack animals. We are pack animals. We don't survive without our tribe or our intimates who are really there for us. It's the lone wolf versus the wolf pack, Right? Well, we're very similar to that. So what does that mean? It means we need to connect. We need to connect all the time. So when people feel terrible about expressing their needs, they can go two ways. Either they expect their partner to read their minds and then out of nowhere the partner is hearing, why didn't you actually see that I was sick and bring me tea? Why didn't you do that? Well, the partner, number one, didn't know that this first person was sick, didn't know they liked tea when they were sick, et cetera. How would they know the other person is not saying what they need? Right. So those needs can stack up over time and create huge amounts of resentment and anger that the other person is not there for them. But the fact of the matter is how would the other know how to be there for the first person when the needs are not being expressed? So it's incredibly important for people to realize that interdependency is what creates a strength in a relationship. And interdependency is created by saying what you need in a positive way, saying how your partner can shine for you, and then hopefully your partner responds in that way, which is really fulfilling for you and fulfilling for them because it makes them feel valued and trusted that you're expressing a need to them. They're the chosen one that you are trusting.

[Dr. John Gottman]

And let me say something else, Lori. So far we've been talking about asking open ended questions and now we're talking about expressing these. So if your listeners go to the App Store and type in Gottman card decks, they can download a free app that has expressing needs cards that they can go through once a week for a half an hour and say, well, here's what I need from you this week to feel loved. And they can have a card deck that has all these open ended questions on it that they can use. We use these card debts all the time and they've been downloaded about 350,000 times, so they're available for free.

[Interviewer (possibly Laurie Santos or a guest host)]

And I think that having a little bit of help when you're asking for what you need can be really important because I know maybe this just in my own life that Julie, you mentioned that we need to ask with positivity. But I think sometimes when you're feeling really resentful, that can be hard. And sometimes when you finally go about asking for help, it can come off sounding like a criticism. It can sound off like, you didn't empty the dishwasher and I needed that talk about maybe a healthier way to go about asking for those needs and like the steps that we need to get in there to do it effectively.

[Dr. Julie Schwartz Gottman]

First of all, let me just insert a little piece of research here. What John and Bob and other colleagues found is that the first three minutes of a conflict conversation, when you're bringing up your complaint, not only predicts how the rest of the conversation will go, that first three minutes, it also predicts how well the relationship is going to go six years down the road with over 90% accuracy. So how we bring up our complaint is absolutely crucial. We found that successful couples had a formula for this, which we really try to practice and to teach others to practice. Number one, say what you feel. You're describing yourself. So you're saying things like, I feel angry, I feel resentful, I feel frustrated. You can't sabotage it and say, I feel that you are an idiot. No, it's not going to work. Or I feel like you're such a schmuck. That's not going to work. Right. So it has to be a real emotion. I feel stressed, I feel disappointed. Then step two, about what? Now, notice that's not about who, about your partner and how rotten they are. It's about the situation. So it's going to sound like, I feel upset that there's a new dent in the car. That's the situation. I feel angry that here's the situation, the bills haven't been paid, I'm sick and tired of cooking dinner every night, et cetera. So you're describing the situation and you're feeling about it. Then the all important step three, you say what your positive need is and let me distinguish positive from negative. Negative need means what you don't want your partner to do. Positive need means what you do want your partner to do. So if you have a negative need, like stop leaving the kitchen a mess, that's a negative, flip it on its head and think, okay, what would be the opposite of this that I would really like? I wish you would clean up the kitchen nightly. That would be such a help. And that positive need opens up your partner so much more than your partner hearing a criticism which feels like a put down, which makes them want to withdraw and pull away or get defensive.

[Interviewer (possibly Laurie Santos or a guest host)]

It's such a powerful strategy because when you say what you're feeling about what situation and then state a positive need, nowhere in there is a critique of your partner.

[Dr. Laurie Santos]

Right?

[Interviewer (possibly Laurie Santos or a guest host)]

Like you haven't said because you did this bad thing, there's no kind of causal thing that you're of part partner did wrong. And that must mean that, like, people just don't get as offended. Right. Everybody's on board with trying to help. It lets your partner be a help rather than a hindrance in this really important way.

[Dr. Julie Schwartz Gottman]

Beautifully said. That's exactly right. That's exactly right. So you're really telling your partner, I love you. I know you can be there for me, and if you would be there for me in this particular way, it would make me so happy.

[Interviewer (possibly Laurie Santos or a guest host)]

Have you all harnessed this kind of strategy for talking about your own unmet needs and your relationship? Good examples?

[Dr. Julie Schwartz Gottman]

Yeah, I would say the books. Probably.

[Dr. John Gottman]

Probably.

[Dr. Julie Schwartz Gottman]

Yeah, the books. Right. Okay. So John is an avid book collector, which means probably once a week we get, I don't know, seven books a week, maybe something like that. We're getting books all the time. We don't have bookshelf space for seven books a week because added up, that's almost 30 books a month. Where are you going to put them? So they end up being on the stairs, in the front entryway, on the dining room table, on the kitchen island, you know, everywhere.

[Dr. John Gottman]

On her side of the bed, on

[Dr. Julie Schwartz Gottman]

my side of the bed, and on his side of the bed, there's such a big pile that I risk breaking my neck to bend over the books to make the bed. So, you know, it's. It's a danger to my life. And so what I have to do is I know this is his personality and lifestyle preference. Right. Very different than mine, okay? So it doesn't make him a bad person, just makes him different than me. Right. With. With just different priorities. And so I'll say, honey, would you please clean up the books? And he may pay attention or he may not. Week two, I'll say, sweetie, those books are becoming a danger to me. Would you please clean up the books? I'm afraid I'm going to trip on them going down the stairs. See, there's no criticism in there. Okay, Week three, I'm going, honey, you know, the voice tone has changed. And I'm saying, honey, I'm at risk for breaking my neck. And you don't want a dead wife, right? No, you don't. So please, please, please clean up the books. I beg you. This is a warning. So then I do it, and then he finally does it, and the books are all cleaned away, and then it starts to build again. So we have this conversation periodically. Yeah, but periodically. Once a month. I'd say regularly.

[Interviewer (possibly Laurie Santos or a guest host)]

But it's good that you've been able to figure out A way to do it that's not, you know, attacking the person's personality. Like, why are you this kind of person who, you know, collects all these books? It's really doing it in a way that's expressing what your needs are and kind of giving a clear path to helping, too, which I love, so.

[Dr. Julie Schwartz Gottman]

Right. You know, the other thing, too, that people forget, Lori, is that we have to be humble. We have to realize that, okay, we're asking our partner to be perfect. Right. Are we perfect? No way. I drive John crazy with. Would you please clean this up? Will you please clean it? I don't want to. I just want to sit and read my book. I'm driving him nuts with my need for tidiness. Right. So he's tolerating that in me and being patient and eventually supportive, putting away the books. So I'm no perfect icon either here. I can get grouchy. I can, you know, go a little nuts with all the books all over the place. He has to tolerate that. Right. The same way I tolerate the difference in how he treats space.

[Dr. John Gottman]

So.

[Dr. Julie Schwartz Gottman]

Okay. I have to be humble about, you know, my flaws, my faults. And, of course, you know, that message is throughout most of our religious texts. You know, whatever religion you're in, you know, look at yourself before you start criticizing your partner. So I really tried to hone that to a fine heart.

[Dr. John Gottman]

You do a good job.

[Dr. Julie Schwartz Gottman]

Yeah.

[Dr. Laurie Santos]

As well as being wise, the Gottmans are just a super fun couple to hang out with. And so you'll be glad to hear that we've only just scratched the surface of the advice that they have to share. In the second part of our conversation, they'll let me in on some secrets for dealing with one of the most upsetting and destabilizing aspects of being in love. The inevitable disagreements.

[Dr. John Gottman]

I turned the phone off, but it didn't.

[Dr. Julie Schwartz Gottman]

You didn't turn it off?

[Dr. John Gottman]

I did.

[Dr. Julie Schwartz Gottman]

Yeah.

[Dr. Laurie Santos]

Not seeing eye to eye with your partner is perfectly natural.

[Dr. Julie Schwartz Gottman]

I'm really sick and tired of the laundry being all over the floor.

[Dr. Laurie Santos]

Disagreements shouldn't be swept under the rug to fester, but they also shouldn't generate hostility either.

[Dr. Julie Schwartz Gottman]

I'm just sick and tired of this stupid, stupid laundry.

[Dr. Laurie Santos]

The good news, says the Gottmans, is that there is a way that we can all learn to argue better.

[Dr. Julie Schwartz Gottman]

The laundry's on the floor. I really don't like seeing it. Would you please clean it up before we have dinner?

[Dr. John Gottman]

Yeah.

[Dr. Laurie Santos]

That's coming up. Next time on the Happiness lab with me, Dr. Laurie Santos, Seeking more brightness These days, research shows that simply gazing at bodies of water like the Pacific Ocean can help lower your heart rate and increase feelings of relaxation. Consider a trip to sunny San Diego. Put your toes in the sand, smell and feel the ocean breeze. Spending time in nature can be great for your mental health. And as you soak up the bright side, feel your taste buds, your health and your wellness with a local cuisine fueled by San Diego's year round farm fresh produce. San Diego isn't just a destination, it's a disposition. Come to the bright side. Plan your trip to San Diego by going to sandiego.org funded in part with City of San Diego Tourism Marketing District

[Sponsor/Advertisement Voice]

Assessment Funds as someone who teaches about the science of happiness, I spend a lot of time thinking about time affluence, how the simple act of having a bit of free time can help us live better lives. But here's the when you're racing between teaching classes, recording podcast episodes, and actually

[Dr. Laurie Santos]

trying to practice what you preach about well being, sometimes the basics like eating

[Sponsor/Advertisement Voice]

well get pushed aside. That's why Premier Protein shakes have become my go to. They have 30 grams of protein, 160 calories, no added sugar and tons of delicious flavors. They're the healthy choice you'll actually want to make, not one that feels like a chore. Premier Protein helps me protect my time affluence. Using those shakes empowers me to say yes to more. Whether that's an early morning walk before work, hosting a cozy dinner party, which I love, or having the energy to really be present with my friends. Because the research is clear, we're happiest when we have the free time we need to fully show up for the moments that matter. Find your favorite flavor@premier protein.com Life moves

[Dr. Laurie Santos]

fast at American Military University. They are ready to help you keep up. AMU's flexible, affordable online programs in cybersecurity, IT, space studies and more are designed for service members, veterans and their families. AMU provides the support you need to take the next step wherever life takes you. American Military University Built for what's next? Learn more at amuapus.edu. what better way to kick off the new year than with fresh insights into your health? QuestHealth.com makes it easy to buy your own lab tests online. No doctor visit required for purchase. With over 150 tests to choose from, including the Elite Health Profile, a panel that measures 85 plus health markers across key areas in your body, you can get more clarity into your well being. It's a simple first step towards a happier, healthier year ahead. And for a limited time, you can save on select [e-mail] with code happiness. Ten terms apply.

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This is an iHeart podcast.

[Interviewer (possibly Laurie Santos or a guest host)]

Guaranteed Human.