What’s one goal you want to manifest?

Have you tried visualization before?

Today, Jay welcomes neuroscientist, executive advisor, and bestselling author Dr. Tara Swart for a deeply engaging discussion on the intersection of ancient wisdom and modern neuroscience. Tara, author of The Source: The Secrets of the Universe, the Science of the Brain, shares her journey from a dual-cultural upbringing in North London to becoming a leading expert in neuroplasticity, manifestation, and the science of purpose.

Tara explains how rewiring the brain through neuroplasticity can help us shift our mindset and align with our goals. She introduces the concept of "magnetic desire," the alignment of one’s head, heart, and gut to pursue authentic and meaningful aspirations. The conversation explores the importance of moving beyond societal noise and external expectations to create a life of abundance, gratitude, and love.

Jay and Tara discuss how ancient practices such as chanting, drumming, and spending time in nature have been essential to human well-being for centuries and are increasingly validated by neuroscience today. Together, they unpack how practices like visualization, mindfulness, and connecting with nature are more than philosophical ideas—they are scientifically proven tools for personal growth and transformation.

In this interview, you'll learn:

How to Rewire Your Brain for Success

How to Use Visualization to Achieve Goals

How to Balance Ancient Wisdom with Modern Science

How to Transform Negative Thoughts into Positive Actions

How to Build an Action Board for Manifestation

How to Overcome Limiting Beliefs and Self-Doubt

How to Create Lasting Change with Neuroplasticity

Whether it’s through cultivating gratitude, spending time in nature, or embracing the power of visualization, every small step brings us closer to the life we envision.

With Love and Gratitude,

Jay Shetty

Join over 750,000 people to receive my most transformative wisdom directly in your inbox every single week with my free Monk Mode newsletter. Subscribe here.

What We Discuss:

00:00 Intro

02:38 Parallels Between Modern Science and Ancient Wisdom

07:44 The Power of Possibility

09:37 Extrinsic and Intrinsic Motivators

12:25 Six Themes of the 12 Laws of Attraction

19:43 Does Every Thought Count?

24:19 4 Steps to Practice Belief Change

29:08 How to Stop Criticising Yourself

33:30 Reconnect with Your Childhood Dream

35:15 Access Your Inner Self Through Nature

40:49 The Nature of Consciousness

45:39 Use Creativity to Open Up Your Consciousness

54:41 The Neurological Impact of Chanting

57:06 Well-Bonded Couples Calm Each Other

59:08 Infusing Stressful Situations with Love

01:01:40 The Mental Prison We Create

01:03:14 Living Life to the Fullest

01:08:35 Digital Detox

01:13:19 Does God Truly Exist?

01:16:46 Tara on Final Five

Episode Resources:

Tara Swart | Website

Tara Swart | X

Tara Swart | Instagram

Tara Swart | LinkedIn

Tara Swart | Books

See omnystudio.com/listener for privacy information.

How long can you stay focused on one task?

What distracts you the most when you’re trying to focus?

Today, Jay chats with neuroscientist and author TJ Power to uncover the science behind our brain’s chemistry and how it shapes our emotions, habits, and overall well-being. TJ, known for his expertise in optimizing dopamine, oxytocin, serotonin, and endorphins (the "DOSE" chemicals), explains how modern lifestyles can disrupt our brain’s natural balance and offers practical strategies to realign it for a happier, healthier life.

TJ and Jay begin the discussion with the brain’s evolutionary design and its mismatch with the modern digital age. TJ explains how our ancestors earned dopamine through hard work and perseverance, but today’s quick-fix solutions like social media, instant gratification, and other overstimulating activities lead to addiction, low motivation, and even burnout.

They shift into actionable steps to break free from these patterns. From implementing a simple morning routine, such as resisting the urge to check your phone first thing, to engaging in cold water therapy, TJ emphasizes the importance of earning dopamine through effort rather than shortcuts. He also shares the groundbreaking idea of "phone fasting" and how small, consistent breaks from screens can reset your brain chemistry, improve focus, and enhance productivity.

In this interview, you'll learn:

How to Start Your Day with Action

How to Detox from Your Phone in the Morning

How to Earn Dopamine Naturally

How to Improve Sleep by Cutting Sugar and Screens

How to Practice Gratitude Daily

How to Reset Your Mind in Nature

Small changes, like starting your day with action, spending less time on your phone, and practicing gratitude, can have a profound impact on your mental well-being.

With Love and Gratitude,

Jay Shetty

Visit https://jayshettyshop.com - 100% of Proceeds are donated to National Alliance on Mental Illness. NAMI is the nation’s largest grassroots mental health organization dedicated to building better lives for the millions of Americans affected by mental illness.

What We Discuss:

00:00 Intro

03:19 What is DOSE?

05:13 Social Media Triggers Rapid Rise in Dopamine

07:40 The 30-Minute Window Discipline

09:32 The Benefits of Phone-Fasting

12:42 Take Action as Soon as You Wake

14:36 How to Start the Day Phone-Free

19:16 Fast Release Leads to Low Motivation

21:06 Build Healthy Dopamine

26:25 How to Motivate Yourself to Keep Going

27:47 Pornography Addiction

34:25 Destressing Through Orgasm

36:04 Optimizing Dopamine

37:29 Slow Pleasure for Better Relationship

39:09 Dopamine and Flow State

42:53 Staying Focused and Improving Concentration

45:23 How to Improve Your Sleep Quality

47:39 Dealing with Boredom While Phone-Fasting

51:13 Positive Reinforcement of Dopamine at Home

52:58 How Oxytocin Affects Your Day

56:19 Grateful Thinking Works

58:46 Difference Between Procrastination and Overthinking

01:00:04 Focus on What You Can Do

01:02:42 High Stress and Burnout

01:04:42 Phone Detox is Necessary

01:07:13 Spend More Time in Nature

01:08:16 TJ on Final Five

Episode Resources:

TJ Power | Instagram

TJ Power | X

TJ Power | LinkedIn

The DOSE Lab

The DOSE Effect

See omnystudio.com/listener for privacy information.

What’s your biggest challenge with sticking to a fitness plan?

What motivates you to stay consistent with workouts?

Today, Jay welcomes Dr. Andy Galpin, a leading expert in human performance science, muscle physiology, and strength training, to guide you toward a healthier and more fulfilling life. Dr. Galpin shares practical insights grounded in science and years of experience training elite athletes, from Olympians to professional sports stars, offering advice that anyone can apply.

Andy talks in-depth about the fitness fundamentals, starting with the importance of consistency and personalized routines over rigid approaches. Andy emphasizes the key pillars of fitness: looking good, feeling good, and performing well, tailoring these goals to individual needs and life circumstances. He explains how simple adjustments in routines, like incorporating progressive overload and balancing structured cardiovascular training with strength training, can yield transformative results.

Andy and Jay provide actionable strategies for improving recovery, enhancing brain health, and battling common challenges like brain fog and stubborn fat; and breaks down the science of hydration, sleep, and nutrition while busting myths about intermittent fasting, the anabolic window, and the role of cardio.

In this interview, you'll learn:

How to Set Fitness Goals You’ll Actually Stick To

How to Build Muscle Without Spending Hours at the Gym

How to Balance Strength Training with Cardiovascular Exercise

How to Improve Recovery with Better Sleep and Nutrition

How to Prevent Burnout with Smarter Workouts

How to Use Strength Training to Boost Longevity

There’s no one-size-fits-all solution, and the key to success lies in finding what works for you, whether it’s starting with just one workout a week, improving your sleep habits, or focusing on better nutrition.

With Love and Gratitude,

Jay Shetty

Join over 750,000 people to receive my most transformative wisdom directly in your inbox every single week with my free Monk Mode newsletter. Subscribe here.

What We Discuss:

00:00 Intro

01:56 The Best Routine to Gain Muscles

06:34 What’s Your Fitness Goal?

14:39 Bad versus Good Fitness Coaching

20:50 What is the Pursuit of Fitness?

23:53 The Real Strength Training Process

32:17 Walking or Running?

42:09 Realistic Fitness Goal

43:42 Varying Recovery Requirements

48:29 Ideal Protein Intake

54:12 Post Exercise Anabolic Window

01:02:28 How Important is Proper Hydration?

01:08:55 How to Deal with Brain Fog

01:11:36 What’s Andy’s Schedule Like?

01:18:52 Is Evening Workout Effective?

01:23:17 Ideal Workout for PCOS and Menopause

01:29:26 Andy on Final Five

Episode Resources:

Andy Galpin | Website

Andy Galpin | X

Andy Galpin | Instagram

Andy Galpin | Youtube

Perform Podcast

See omnystudio.com/listener for privacy information.