The Urban Monk podcast with Dr. Pedram Shojai

• Food Fear Pandemic: Break Free from Food Anxiety

  🎙️ Dr. Pedram Shojai addresses one of the most pervasive issues in modern wellness: the food fear pandemic. Are you spending 20 minutes reading ingredient labels? Avoiding social situations because you can't control the food? This isn't about real food sensitivities—it's about the crippling anxiety that's turning food into the enemy. Dr. Shojai reveals why the stress of restriction might be more inflammatory than the foods you're worried about, and shares a practical framework for shifting from fear-based eating to body wisdom. 🎯 What You'll Learn: Why "healthy eating" becomes obsessive and how to recognize orthorexia patterns The Four Phases of Restriction Failure—and why you're stuck in phase 4 How over-restriction creates MORE food sensitivities through reduced microbial diversity The science showing restriction stress can be as inflammatory as the foods themselves Developing sophisticated interoceptive awareness to distinguish true reactions from anxiety The 80/20 principle for both nourishment and psychological resilience Building digestive resilience through variety instead of constant protection The "Yes Foods" framework that transforms your relationship with eating 🔑 Key Insights: "Food isn't the enemy. Fear is." "The stress and anxiety that we create around food might be more inflammatory than the food you were worried about." "You want a robust, resilient digestive system that can handle a variety of foods, not a fragile system that requires constant protection." "When you learn to listen, and I mean really listen, with sophisticated interoceptive awareness, you end up becoming your best nutritionist." 💡 Action Steps: Practice the three-part interoceptive check-in: before, during, and after eating Shift from asking "Is this allowed?" to "What information does my body need right now?" Create your personal "Yes Foods" list focusing on what you GET to eat If recovering from elimination diets, start GI map testing and systematic reintroduction Build digestive resilience with bitter foods, thorough chewing, and parasympathetic eating states 📚 Resources: GI Map Analysis for microbiome testing 176-food sensitivity testing Gut health coaching programs Google, ChatGPT, Claude for "Yes Foods" recipe inspiration #FoodAsMedicine #IntuitiveEating #GutHealth #BodyAwareness #MindfulEating #FunctionalMedicine #FoodSensitivities #DigestiveHealth #Orthorexia #FoodFreedom #HealthyEating #WellnessJourney #MicrobiomeHealth #AntiInflammatory #HolisticHealth

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• The Invisible Thief: How Social Media Steals Your Self-Worth

  🎙️ Dr. Pedram Shojai exposes the invisible thief stealing your peace, presence, and authentic self-worth: social media comparison culture. 🎯 What You'll Learn: Why your brain—evolved for tribes of 150—now compares you to billions of curated highlight reels 24/7 The five-step neuroscience behind the comparison spiral (from comparison trigger to deepening spiral) How chronic "not enoughness" drives anxiety, depression, elevated cortisol, and inflammation The difference between true inspiration and toxic comparison Practical protocols: three-breath awareness practice, ruthless curation, and the 100-day digital fast 🔑 Key Insights: "Your insecurity is monetizable. Algorithms are designed to keep you scrolling because attention equals profit." "Everyone is struggling. Everyone's on a journey. Everyone carefully curates what they share. You're comparing your full reality to everyone else's highlight reel." "True inspiration elevates and energizes. Comparison depletes and discourages. The test: Do you feel better or worse after closing the app?" "You don't need to be better than anyone. You just need to be more yourself. Your worth isn't comparative—it's intrinsic." 💡 Action Steps: Practice the three-breath awareness technique before opening social media Ruthlessly curate your follows—unfollow anything that triggers inadequacy or makes you feel "less than" Try the comparison exit protocol: Name what you're feeling, ask what you're afraid it means, redirect to interoception Daily check-in: What matters to me today? What are my values? What's my body telling me? 🎧 Perfect for: Anyone struggling with social media anxiety, chronic comparison, imposter syndrome, or seeking external validation instead of authentic self-worth. 📚 Mentioned Resources: Stanford's Behavior Clinic (BJ Fogg) - research on Instagram's addictive design Research linking 3+ hours daily social media use with 3x higher depression rates 🌐 Connect with Dr. Shojai: Website: theurbanmonk.com Books: The Urban Monk, Inner Alchemy, The Art of Stopping Time, Focus Documentaries: Interconnected, Gateway to Health, Trauma, Conscious Parenting #UrbanMonk #SocialMediaDetox #MentalHealth #SelfWorth #Mindfulness #DigitalWellness #Anxiety #Comparison

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• The Science of Hormesis: How Strategic Stress Makes You Stronger

  🎙️ Discover why deliberately stressing your body might be one of the most powerful health interventions available—hormesis: the principle that low to moderate doses of stress trigger beneficial adaptations that make you anti-fragile. 🎯 What You'll Learn: The science behind cold therapy, strategic fasting, and exercise as consciousness-expanding tools The adaptation cascade: from immediate stress response (minutes) to long-term resilience (months) Four-week cold therapy progression protocol (300% norepinephrine increase, 250% dopamine boost) Three-level strategic fasting approach: from time-restricted eating to multi-day fasts Traffic light system for monitoring your capacity and knowing when you're overdoing it 🔑 Key Insights: "The right stress at the right dose with adequate recovery makes you anti-fragile. Not just resistant to stress, but improved by stress." "These practices aren't just physically beneficial—they're consciousness-expanding tools disguised as physical challenges. The therapeutic benefit may come from forced engagement of multiple awareness streams simultaneously." "Comfort doesn't build capacity. Your body is designed to adapt, but only when you give it a reason to." 💡 Action Steps: Start the four-week cold therapy protocol: Week 1-2 with 30-60 second cold shower endings Implement time-restricted eating with 12-16 hour fasting windows to build your foundation Use the traffic light system: Green (stable energy, good sleep) = continue; Yellow (declining energy, irritability) = ease up; Red (chronic fatigue, illness) = take 3-5 days off 🎧 Perfect for: Anyone looking to build resilience, optimize health through strategic stress, or expand consciousness through physical practices. Essential for biohackers and wellness enthusiasts. 📚 Mentioned Resources: Temple Grounds community resources Urban Book Academy monthly book readings Upcoming clinical trial with 150 participants (collaboration with Dr. Jeff Bland) Cold therapy protocol: 50-59°F for 2-10 minutes post-adaptation 🌐 Connect with Dr. Shojai: Website: theurbanmonk.com Books: The Urban Monk, Inner Alchemy, The Art of Stopping Time, Focus Documentaries: Interconnected, Gateway to Health, Trauma, Conscious Parenting #UrbanMonk #Hormesis #ColdTherapy #Biohacking #IntermittentFasting #HealthOptimization #Resilience #WimHof #AntiFragile

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• The Gut Reset Revolution: How Microbiome Transplants Are Reversing Chronic Disease

  🎙️ Fecal Microbiota Transplant (FMT) is emerging as a breakthrough treatment for patients who've exhausted conventional and functional medicine options. Dr. Pedram Shojai talks with Dr. Jason Klop and neuroscientist Dr. Shaina Cahill about how this ancient practice is now backed by modern science and delivering remarkable results. 🎯 What You'll Learn: Why FMT works by transplanting an entire healthy ecosystem rather than isolated probiotic strains Rigorous donor screening process (only 1% of applicants accepted into the program) Clinical results: 52-week sustained IBS improvements, over 50% ulcerative colitis remission, autism behavioral changes Proper preparation protocols combining antibiotics with antifungals to create optimal environment Critical lifestyle factors needed to maintain results long-term (diet, sleep, stress management) 🔑 Key Insights: "FMT transplants ecosystems, not isolated strains. The synergy of complete microbiome communities—bacteria, fungi, metabolites working together—creates lasting change that single probiotics cannot achieve." "Parkinson's patients show GI issues 10-15 years before diagnosis. The body gives early warning signals through gut symptoms—don't wait until disease is severe." "For patients who've tried everything and been told they're 'probably crazy' by conventional medicine, FMT offers evidence-based alternative that addresses root causes rather than managing symptoms." 💡 Action Steps: Complete the FMT candidate questionnaire if you've exhausted conventional options: theurbanmonk.typeform.com/to/AhnnLHTS Understand the preparation phase: antibiotics + antifungals + bowel prep create optimal environment Commit to lifestyle changes: diverse prebiotic-rich foods, avoiding toxins, proper sleep, stress management essential for maintaining results 🎧 Perfect for: Anyone suffering from chronic gut conditions (IBS, IBD, Crohn's, SIBO), autoimmune diseases, neurological conditions with gut-brain connections, or those who've been dismissed by conventional medicine. 📚 Mentioned Resources: FMT candidate questionnaire and consultation with trained PA Clinical trial with limited spots for comprehensive tracking GMP licensed facility by Health Canada for manufacturing safety 🌐 Connect with Dr. Shojai: Website: theurbanmonk.com Books: The Urban Monk, Inner Alchemy, The Art of Stopping Time, Focus Documentaries: Interconnected, Gateway to Health, Trauma, Conscious Parenting #UrbanMonk #GutHealth #FMT #Microbiome #IBS #IBD #CrohnsDisease #GutBrainConnection #ChronicDisease #FunctionalMedicine #Autism #Parkinsons

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• Become a Detective of Your Own Body: Mastering Interoception for Early Disease Prevention

  🎙️ Dr. Pedram Shojai delivers a transformative guide on developing interoceptive awareness—the ability to sense and interpret your body's internal signals before minor symptoms become major health crises. Using the powerful analogy of a car's check engine light, he reveals why most people ignore their body's warning signs and choose to "tape over" symptoms rather than investigate root causes. 🎯 What You'll Learn: Why modern culture has systematically disconnected you from your body's intelligence through "no pain, no gain" mentality, stimulant dependence, and symptom suppression The four-phase warning system: from subtle whispers weeks before crisis to full-blown alarms requiring intervention Your body's five communication channels: energy patterns, digestive intelligence, inflammatory signaling, nervous system regulation, and hormonal cycles Three-level framework for reclaiming body awareness: daily 2-minute body scans, weekly pattern recognition, monthly deep-dive investigations How catching issues at phase one could prevent a health crisis years down the road 🔑 Key Insights: "Your body doesn't send false alarms. Every symptom is information and communication. Most people only pay attention at phase 3-4, but symptom detectives catch issues at phase 1." "80% of vagal signals travel from body to brain, not the reverse. Your gut feelings and intuitive knowing are physiologically wired through interoceptive networks." "Nine out of ten people show inflammatory markers before becoming 'sick.' The goal is to nip problems in the bud years before they become a medical crisis." 💡 Action Steps: Tomorrow morning before touching your phone: 2-minute body scan (energy, sleep quality, gut sensation, mental clarity, emotional state, physical tension, breath quality) Start a weekly trigger map: when do symptoms appear, what precedes them, what makes them better or worse 🎧 Perfect for: Anyone experiencing chronic low-grade symptoms without clear diagnosis, those seeking to prevent disease rather than manage it, or anyone tired of the "pill for ill" approach to healthcare. 📚 Mentioned Resources: Dr. Shojai's new book (features extensive interoception content) Academy programs focused on gut health, oral health, and hormonal health 🌐 Connect with Dr. Shojai: Website: theurbanmonk.com Books: The Urban Monk, Inner Alchemy, Focus Documentaries: Interconnected, Gateway to Health, Trauma #UrbanMonk #Interoception #BodyAwareness #FunctionalMedicine #DiseasePrevention #VagusNerve #HealthDetective #WellnessWarrior

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