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The Urban Monk podcast with Dr. Pedram Shojai

The Urban Monk podcast with Dr. Pedram Shojai

De: Pedram Shojai
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Join Dr. Pedram Shojai, New York Times bestselling author and acclaimed filmmaker, for deep conversations about living with balance and purpose in our chaotic modern world. As "The Urban Monk," Dr. Shojai brings a unique perspective as a former Taoist monk, Doctor of Oriental Medicine, Qigong Master, and creator of multiple documentary series including "Interconnected," "Gateway to Health," and "Trauma." Each week, he explores the intersection of ancient wisdom and modern science with leading experts, sharing practical tools for stress management, energy optimization, and conscious living. Whether you're a busy executive, overwhelmed parent, or anyone seeking more meaning and less chaos, this podcast provides actionable insights for transforming your daily life. Dr. Shojai is the author of bestselling books including "The Urban Monk," "Inner Alchemy," "The Art of Stopping Time," and "Focus." His no-nonsense approach combines Eastern philosophy with Western practicality, making ancient wisdom accessible for modern living. Perfect for listeners interested in mindfulness, wellness, productivity, and personal development. New episodes every week. 🎧 Featured Topics: Stress Management, Energy Healing, Mindfulness, Productivity, Ancient Wisdom, Modern Wellness, Work-Life Balance, Conscious Living 📚 Books: The Urban Monk, Inner Alchemy, The Art of Stopping Time, Focus 🎬 Documentaries: Interconnected, Gateway to Health, Trauma, Conscious Parenting 🌐 Website: theurbanmonk.com© 2025 Urban Monk Productions, Inc. All Rights Reserved. Espiritualidad Higiene y Vida Saludable Medicina Alternativa y Complementaria
Episodios
  • The Supplement Trap: What You Actually Need

    The Supplement Trap: What You Actually Need
    Nov 14 2025
    🎙️ Are you spending hundreds of dollars a month on supplements you can't even remember why you're taking? Dr. Pedram Shojai exposes how the $50 billion supplement industry has convinced health-conscious people to swallow 20-30 pills daily—creating more confusion and expense than actual health benefits. He reveals the uncomfortable truth: most people are medicating symptoms they don't have, optimizing pathways that aren't broken, and actually creating deficiencies through nutrient competition and over-supplementation. 🎯 What You'll Learn: Why taking more supplements doesn't equal better health—and how over-supplementation creates new deficiencies through nutrient competitionThe three types of supplement users (Deficiency Corrector, Optimization Chaser, Symptom Medicator) and which trap you're falling intoThe Core Three supplements most people actually need: Vitamin D3+K2, Omega-3s, and Magnesium—plus how to test and dose them properlyThe Evidence-Based Decision Tree framework: six critical questions to ask before adding any supplement to your regimenThe One-at-a-Time Protocol for actually knowing what works (Weeks 1-2: baseline, Weeks 3-6: add ONE supplement, Week 7: assess)Why the healthiest people aren't taking the most supplements—they're taking the right ones for specific needs, for appropriate durations, and they know when to stopUnderstanding practitioner incentives and business models when receiving supplement recommendations 🔑 Key Insights: "The healthiest people aren't taking the most supplements. Supplements are tools, not a lifestyle—meant to correct deficiencies temporarily." "You're medicating symptoms you probably don't have, optimizing pathways that aren't broken, and creating deficiencies through over-supplementation." "Simplicity is the primary medicine. The goal should be fewer supplements over time, not more." "When you stop managing dozens of bottles and start trusting your body's wisdom, health becomes simpler, cheaper, and more sustainable." 💡 Action Steps: Audit your current supplements using the decision tree—eliminate everything you can't justify with clear reasoningGet tested for the core three nutrients: Vitamin D (25-hydroxy), Omega-3 index, and RBC magnesium (not serum)Stop taking anything you can't identify a clear purpose for—check in with yourself in two weeks to see if you notice any differenceImplement the One-at-a-Time Protocol: never change multiple supplements at once or you won't know what actually helped 🎧 Perfect for: Anyone spending $300-500/month on supplements, biohackers drowning in optimization strategies, health-conscious people overwhelmed by conflicting advice, or anyone who can't remember why they're taking half the pills in their cabinet. 📚 Mentioned Resources: Third-party tested Omega-3 brands: Jeff Bland, ThorneTesting recommendations: 25-hydroxy vitamin D, Omega-3 index, RBC magnesium, serum B12/methylmalonic acidMagnesium forms: glycinate (sleep/calming), threonate (brain), citrate (constipation) 🌐 Connect with Dr. Shojai: Website: theurbanmonk.comBooks: The Urban Monk, Inner Alchemy, The Art of Stopping Time, FocusDocumentaries: Interconnected, Gateway to Health, Trauma, Conscious Parenting #SupplementOverwhelm #FunctionalMedicine #TestDontGuess #HolisticHealth #BiohackingTruth #NutrientDeficiency #HealthOptimization #SupplementSimplicity #RootCauseHealing #IntegrativeHealth #UrbanMonk #Wellness
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    25 m
  • Food Fear Pandemic: Break Free from Food Anxiety

    Food Fear Pandemic: Break Free from Food Anxiety
    Oct 31 2025

    🎙️ 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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    36 m
  • The Invisible Thief: How Social Media Steals Your Self-Worth

    The Invisible Thief: How Social Media Steals Your Self-Worth
    Oct 24 2025

    🎙️ 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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    22 m
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