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.

What makes you feel stuck right now?

How do you tackle time-consuming tasks?

Today, Jay sits down with Grammy-nominated rapper, multi-platinum artist, and first-time author, Big Sean. This special episode marks Sean’s third appearance on the show, but this time, he’s here to share deeper insights into mental health, purpose, and his debut book, Go Higher, set to release in January 2025.

During the conversation, Big Sean reflects on his personal battles with anxiety, depression, and letting go of control. He shares the transformative role of spiritual practices in his life and how they inspired him to write a book that offers tools for self-care, growth, and purpose. Sean opens up about one of the toughest lessons he's ever had to learn — accepting the things he can't change — and how that acceptance became his pathway to peace and clarity.

Jay and Sean also explore the power of "separating self from success," where Sean explains why money isn’t the true measure of success. Instead, he defines success as the feeling of living in alignment with your purpose and positively impacting others.

In a vulnerable moment, Sean discusses the grief of experiencing a miscarriage and how he and his partner found light in the darkness. He also opens up about his journey with fatherhood, the process of quitting Adderall, and how he manages trauma through intentional strategy and meditation. From music to mindfulness, Sean reflects on his evolution as an artist, a man, and now, an author.

In this interview, you'll learn:

How to Redefine Success on Your Own Terms

How to Use Radical Acceptance to Overcome Life’s Challenges

How to Separate Self-Worth from Wealth and Achievement

How to Attract Purpose Instead of Chasing It

How to Embrace Spiritual Growth for Mental Clarity and Peace

Every challenge you face holds the seed of transformation. When you accept your reality and stop resisting, you open yourself up to new opportunities for growth. Let Big Sean’s wisdom guide you on your journey to go higher.

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

04:05 Sharing Personal Hardships Through Writing

06:36 Define Your Idea of Success

10:17 The Power of Separation?

12:41 The Kobe Mindset

16:43 Acceptance Isn’t Giving Up

20:07 Attracting Energy versus Chasing Energy

27:09 Learnings From Being a Father

31:39 Living Through Your Kids

33:33 Healing Generational Trauma

35:06 Teach Your Child to Be Confident

38:08 How Do You Become Strategic?

41:42 Effectivity in Being Strategic

45:58 Learn to Set Boundaries

49:35 Respect Your Self

52:55 Don’t Lose Yourself

55:01 Exercising Boundaries

58:00 Affirmations, Gratitude, and Journaling

01:02:44 What’s Your Meditation Practice?

01:07:00 Different Approaches to Therapy

01:08:24 Battling with Addiction and Depression

01:14:26 The Importance of Education

01:17:32 Giving Up Music

01:18:42 Last Conversation with Kanye

01:23:53 Staying Optimistic After Miscarriage

01:26:18 Finding Hope in Dark Times

01:27:34 Living with Miracles Everyday

Episode Resources:

Big Sean | Website

Big Sean | X

Big Sean | Instagram

Big Sean | Tiktok

Big Sean | Youtube

Big Sean | Facebook

Go Higher: Five Practices for Purpose, Success, and Inner Peace

See omnystudio.com/listener for privacy information.

Do you think one bad night of sleep can really harm your body?

Would you try a routine that could help you reverse aging?

Today, Jay sits down with Bryan Johnson, entrepreneur and founder of Blueprint, who is redefining human health and longevity. Dubbed "the world's most measured human," Bryan shares his extraordinary journey of reversing aging and improving biological performance through science-backed methods and a meticulously designed lifestyle.

Bryan discusses how his $2 million-a-year protocol isn't just about extreme spending but about pioneering a blueprint for everyone. He explains the concept of "don't die," emphasizing the potential for humanity to extend life and improve health at unprecedented levels. From his diet of precision-crafted meals to his groundbreaking work in measuring microplastics and organ health, Bryan's insights challenge conventional norms about aging, health, and longevity.

Together with Jay, Bryan dives deep into actionable takeaways, such as the five pillars of perfect sleep, the importance of building systems over relying on willpower, and how to minimize exposure to environmental toxins like microplastics. Bryan also addresses controversial topics, including the downsides of cheat days and the role of technology in managing health.

In this interview, you'll learn:

How to Reverse Aging Through Measured Health Metrics

How to Optimize Your Diet for Longevity

How to Manage Stress With Better Sleep

How to Create a System for Healthy Living

How to Rewire Your Taste Buds for Better Nutrition

How to Lower Inflammation With Simple Daily Habits

You don’t need millions of dollars or cutting-edge technology to start—just a commitment to making small, intentional changes.

With Love and Gratitude,

Jay Shetty

Check out the On Purpose Merch! 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

02:31 How Long Can a Person Live?

04:19 The Most Measured Person

06:34 Getting Sustained Hearing Impairment

09:57 Extending Life Before Conception

11:18 How Long Do We Have to Live?

14:22 Every Body I Highly Responsive to Change

16:50 Embryo Selection Through Genetic Markers

18:12 A Generation of Microplastic

20:42 Simple Ways to Minimize the Influx of Microplastic

23:05 Don’t Drink from Water Bottles

26:01 The Significant Health Threat of Air Pollution

30:11 How Capitalism Affects Health

32:28 5 Ways to Get Better Sleep

40:12 Don’t Miss Your Deep Sleep Window

43:37 The Ill Effects of Poor Sleep

45:48 Invest in Your Health

48:12 What’s Your Protein Intake?

51:22 Bryan’s Perfect Diet

56:11 Eating 3 Meals a Day in 5 Hours

58:21 Rewire Your Taste Buds

59:19 Sensitivity to Air Quality

01:02:36 Are You Scared of Dying?

01:05:58 Prolonging Longevity

01:08:07 Ways to Manage Stress

01:11:00 You Are not Your Thoughts

01:15:37 Health Can Lead to Happiness

01:19:37 Is Reverse Aging Possible?

01:22:25 Bryan on Final Five

Episode Resources:

Bryan Johnson | Website

Bryan Johnson | X

Bryan Johnson | Instagram

Bryan Johnson | Tiktok

Bryan Johnson | Youtube

Bryan Johnson | LinkedIn

Blueprint Protocol

See omnystudio.com/listener for privacy information.

What’s one goal you want to manifest in 2025?

What small step can you take today toward your goal?

Today, Jay dives into the mindset and practices needed to manifest the life you truly desire in 2025. Picking up where last week’s strategies and habits left off, Jay explores the often-overlooked internal components of goal achievement—your mindset, subconscious programming, and visualization techniques.

He begins by redefining the idea of manifestation, emphasizing the importance of understanding the deeper emotional drivers behind your goals. Whether it's confidence, safety, or self-esteem, Jay explains how aligning with these core desires rather than just material outcomes can unlock true abundance.

Jay also shares actionable steps for cultivating a manifestation mindset, starting with mastering those subconscious moments just before sleep and upon waking. By integrating affirmations during these times, you can rewire your thought patterns and reinforce your intentions. He introduces the “Rule of Your Most Repeated Thought,” explaining how consistent positive affirmations shape your reality over time.

In this episode, you'll learn:

How to Rewire Your Mind with Affirmations

How to Visualize the Process, Not Just the Outcome

How to Align Your Energy with Your Goals

How to Avoid Distractions and Stay Focused on Your Target

How to Surround Yourself with Positive Reinforcements

You have everything you need to build the life you envision; it starts with belief and is fueled by consistent effort. Stay focused, stay inspired, and trust in the process—because the life you’re dreaming of is already waiting for you. Keep moving forward; you’ve got this!

With Love and Gratitude,

Jay Shetty

What We Discuss:

00:00 Intro

01:20 Achieving Goals Need the Ability to Visualize

03:20 Step 1: Deeply Know Why You Want What You Want

05:53 Step 2: Master the Subconscious Moments

10:13 Step 3: You Will Manifest Your Most Repeated Thought

11:52 Step 4: Visualize the Process not the Result

15:08 Vision Boards, Verbal Boards

18:25 What’s Growing in Your Life?

21:07 How to Stop Living a Misaligned Life

23:15 Keep Books Open in Random Places

25:11 Write Things Down and Post it Around You

See omnystudio.com/listener for privacy information.

Have you ever let someone just be themselves?

How do you remind yourself what’s in your control?

Today, Jay sits down with best-selling author and motivational speaker Mel Robbins to discuss her revolutionary “Let Them Theory.” Mel introduces a powerful mindset tool designed to help listeners take control of their thoughts, actions, and emotions while letting go of what they cannot control. This conversation dives into the heart of personal growth, resilience, and building a life centered on peace and purpose.

Mel begins by explaining the core of the “Let Them Theory,” which is about recognizing the limits of control. She emphasizes the importance of letting others be who they are, accepting situations as they unfold, and redirecting focus to what’s within your power. Through vivid examples, Mel demonstrates how this approach can reduce stress, strengthen relationships, and reclaim wasted energy.

Jay and Mel also explore the emotional weight of unmet expectations and the difference between “Let It Go” and “Let Them.” Mel shares how this subtle shift in mindset fosters empowerment rather than passivity. They also discuss the complexities of adult friendships and how they evolve over time. Mel introduces the three pillars of adult friendship—proximity, timing, and energy—and explains how these factors influence the ebb and flow of connections.

In this interview, you'll learn:

How to Identify What You Can Control

How to Handle Stressful Situations at Work

How to Set Boundaries with Difficult People

How to Let Go of Unmet Expectations

How to Manage Toxic Relationships Effectively

How to Build Meaningful Adult Friendships

How to Reclaim Energy Wasted on Others

Remember, you don’t need to have it all figured out. Start small. Say "let them" to release what’s draining you and "let me" to reclaim your energy and choices.

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:

• 01:47 What is the “Let Them” Theory

• 04:40 The Significant Difference Between “Let Them” and “Let Me”

• 06:49 Stop Obsessing Over Things You Can’t Control

• 14:03 People Only Change if They Want to

• 21:59 How Do You Let Difficult People Be

• 26:31 Learn to Value Your Time and Energy

• 35:10 Two Things that Truly Define Love

• 42:12 Let People Gossip About It

• 46:34 Don’t Expect Too Much From Others

• 58:22 You Aren’t Unlovable, Let Them

• 01:01:12 Let Them Lie to You, It’s Their Truth

• 01:04:17 Why is Adult Friendship Difficult?

• 01:12:35 The Hardest Way to Practice the “Let Them” Theory

Episode Resources:

• Mel Robbins | Website

• Mel Robbins | Instagram

• Mel Robbins | YouTube

• Mel Robbins | TikTok

• The Mel Robbins Podcast

• The Let Them Theory: A Life-Changing Tool That Millions of People Can’t Stop Talking About

See omnystudio.com/listener for privacy information.

What’s your biggest goal for 2025?

What steps have you planned?

Happy New Year! Today, kicks off 2025 with a powerful message: this is your year to thrive, and the key lies within you. Sharing his proven six-step method, Jay walks listeners through a transformative framework for achieving personal and professional goals. From crafting your goals as compelling stories to prioritizing growth over mere outcomes, he offers a fresh perspective on making progress that truly lasts.

Jay dives deep into practical strategies like identifying the one personal and one professional goal that can redefine your life, understanding the power of small yet prioritized changes, and recognizing the need for community, coaching, and consistency to overcome challenges. He emphasizes the importance of measuring progress daily, weekly, and monthly to stay on track and reminds us to frame the year by understanding whether it’s a time to learn, experiment, perform, struggle, or thrive.

In this episode, you'll learn:

How to Focus on Small Changes with Big Priorities

How to Build Skills for Achieving Big Goals

How to Decide the Type of Year You Want to Have

How to Use the 80/20 Rule for Maximum Impact

How to Transform Energy into Momentum for Personal Growth

You have the tools within you to make this your most transformative year yet. Embrace the challenges, celebrate the victories, and stay committed to your vision.

With Love and Gratitude,

Jay Shetty

What We Discuss:

00:00 Intro

01:28 Focus on Building an Abundance Mindset

04:04 Step #1: Identify Your Top Personal and Professional Goal

10:09 Step #2: What Do You Need to Grow to Achieve Your Goal

14:44 Step #3: Decide What Type of 2025 It’s Going to Be

19:44 Step #4: Small Changes, Big Priorities

22:14 Step #5: Measure What Matters Daily, Weekly, & Monthly

24:15 Step #6: Coaching, Consistency, Community

26:04 What Are You Excited For This Year?

See omnystudio.com/listener for privacy information.