In this solo episode of Mentally Fit, host Liv Bowser unpacks a powerful new mantra: "Relaxed, not casual." Whether it's how you practice self-care or show up to a big meeting, this phrase offers a mindful approach to life that blends ease with intention.
Liv explores what it means to be grounded without checking out, and how this mindset can transform your self-care, relationships, and work. You’ll learn the difference between reacting and responding, and walk away with tangible practices to help regulate your nervous system and show up more consciously in your daily life.
Highlights include:
How to bring presence to self-care and relationships
Healthy boundaries at work
A short challenge to reflect on your own habits
A grounding breathwork tip you can use anytime
If you're looking for a practical mindset shift to feel more present, powerful, and mentally fit—this episode is for you.
@liv.bowser
livbowser.com
In this episode of Mentally Fit, host Liv Bowser sits down with Katie Garry, founder and CEO of Seek, the first at-home lab test that measures how alcohol impacts women’s health. Katie shares her personal journey of struggling to understand how alcohol affected her body, and how it led her to create a solution for women everywhere.
They dive into the effects of alcohol on mental health, hormonal balance, and overall well-being, while exploring strategies for reducing alcohol consumption. Whether you're curious about mindful drinking or looking to improve your mental fitness, this episode offers practical insights for everyone looking to make more informed choices about alcohol.
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What roles do you friends play in your life? In this episode of Mentally Fit, Liv Bowser explores the topic of friendship and how it impacts your mental health. She shares her personal approach to cultivating meaningful relationships and offers tips for making time for friends in our busy lives. Liv uses a fun analogy to explain how different friends serve unique roles and how understanding these roles can strengthen our connections. You'll get practical tips on how to be a better friend and do a friendship check-in. Tune in for all the good stuff!
In this inspiring episode of Mentally Fit, I connect with Kristin McGee, a trailblazer in the world of fitness and mindfulness, who has spent decades helping people transform their lives through movement. Kristin founded Peloton's yoga, Pilates, and meditation program, creating thousands of hours of content before her departure this summer.
We dive deep into her journey—exploring how her values and intuition have guided her through pivotal career and life transitions, including her decision to leave Peloton and venture out on her own. Kristin shares what it was like balancing her booming career with motherhood, how she integrates mindfulness into her daily life, and the ways she navigates boundaries and prioritizes her own mental health in an increasingly demanding world.
We discuss:
Don’t miss this heartfelt conversation that will leave you feeling energized and inspired to honor your own values and intuition on your path forward.
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If you enjoyed this episode, please rate, review, and subscribe to Mentally Fit on your favorite podcast platform. Stay tuned for more episodes where we dive into the tools and strategies that will help you cultivate a stronger mind and body!
In this episode, Liv shares a 5 minute breathwork practice to create more calm in the mind and body.
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In this episode of Mentally Fit, host Liv Bowser explores the often daunting experience of change, whether it’s in our personal lives or professional environments. Drawing from her own journey, Liv shares practical strategies to help you embrace new seasons with a healthy mindset. From recognizing the coexistence of happiness and sadness to resisting the urge to compare your current situation with the past, Liv offers tools to navigate change more gracefully. Join her and discover how to turn challenges into opportunities for growth.
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Do you have good screen/life balance? How often do you have fun?
In this episode, Catherine Price, a renowned science and health journalist and author of How to Break Up With Your Phone and The Power of Fun, shares life-changing insights and tips to support mental fitness through the lenses of less screen-time and more adult fun. Her TED Talk has over 5 MILLION views - she knows what she's talking about.
In our conversation, we dive the importance of being mindful of screen time, practical strategies for achieving a healthy screen/life balance and how to start implementing these changes today. Plus, Catherine shares her definition of fun for adults and why incorporating joy is essential for our mental fitness. You'll walk away with simple ways to inject more fun into your life starting today.
Join us for this enlightening and FUN conversation that will leave you inspired and equipped with tools to enhance your mental fitness. Don’t miss it!
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Does it feel like you don't know what to talk about in therapy? Do you know what a therapy hangover is?
In this episode, Liv Bowser shares six personal approaches she takes toward therapy to ensure she finds value in every session. Whether you're new to therapy or a seasoned veteran, these tips are designed to help you maximize your experience and get the most out of your time with your therapist.
Liv covers essential strategies like making therapy as convenient as possible, being patient with the process, asking for what you want, and more. Tune in to learn how to make therapy work for you.
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This episode is a must-listen for anyone interested in sustainability, wellness, and the power of clean, mood-enhancing products. Listen to this conversation between Liv and David Bronkie, co-founder of Siblings, as he shares the why behind Siblings candles.
David Bronkie is co-founder of Siblings, whose mission is to bring sustainable, thoughtfully designed comfort into people’s homes and workplaces, starting with clean candles. David previously co-founded an outdoor lifestyle company now distributed globally, and has leveraged his extensive experience to create candles that are better for your health, your home, and the planet alongside his sister and fellow co-founder Eva Eckerblad.
Listen to learn about the toxic ingredients commonly found in candles and how Siblings stands apart with their commitment to clean, high-quality fragrances. David also discusses the mood-boosting capabilities of different scents, their impact on mental health, advice for aspiring entrepreneurs and even announces a new product!
What is discussed:
1:40: Why Siblings candles?
7:22: Toxic ingredients in candles and the Siblings difference
10:47: The evolution of Siblings
12:38: Building the Siblings brand
15:37: How to maintain sustainability at work
18:47: Mood boosting capabilities of fragrances
22:00: David’s relationship with candles
23:40: Advice for aspiring entrepreneurs
26:14: Upcoming Siblings product: functional soap!
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Looking to prioritize your own wellbeing? Listen to discover five products that support your mental health and more.
In this episode Liv Bowser explores the benefits and uses of mental fitness journals, meditation apps, and more all to help find new ways to support your day-to-day routines. Listen to learn how to use these products to boost your mental health and performance.
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Did you know you can train your brain to regulate itself to a calm state during moments of stress? Listen to an inspiring conversation with Tara Miller, a brain coach specializing in Self Regulation Therapy (SRT), all about the practice of training yourself to optimize the different states of your nervous system to calm down and face any challenge.
Tara Miller is a psychotherapist, performance coach, author and speaker. She helps high performers, front line workers, educators, and athletes optimize their nervous systems using the neuroscience based modality, Self Regulation Therapy. Her clients see increased resilience, improved focus and performance, and overall benefits in health and wellbeing.
Liv and Tara discuss Tara's experence as a brain coach, what is SRT, how you can practice it, and the different states of your nervous system like freeze, fight or flight, rest and digest.
What is discussed:
1:00: What is Self Regulation Therapy?
4:30: What triggers fight or flight mode in daily life?
6:50: How do we combat fight or flight reactions?
9:50: Self regulation vs. self soothing
13:00: How to self regulate quickly in moments of panic
18:19: Common tools to feel more resilient
22:30: How you can learn more about SRT
26:45: What lights up Tara
30:30: What Tara does to stay mentally fit
36:00: How to get in touch with Tara
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A good mentor makes all the difference. Listen now to discover the power of mentorship.
In this episode, Liv Bowser shares the benefits of having a mentor, ways a good mentor can support your mental health and your career, how to find the right one, and practical tips for building a successful mentor-mentee relationship. Plus, get actionable steps to start your next mentorship relationship today!
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Have you thought about how light can affect your sleep? Do you remember your dreams? Do you know your chronotype? Listen to a conversation with sleep-expert Dr. Elie Gottlieb all about sleep health, sleep habits, and sleep optimization.
Dr. Elie Gottlieb is a sleep neuroscientist with over 10 years of sleep, circadian rhythm, and neuroscience research experience. Liv and Elie discuss all the basics of sleep including circadian rhythms, the different stages of sleep, how you can find your sleep chronotype, and delve into the relationship between sleep and mental health, journaling, rituals, and more.
What is discussed:
1:00: How our body knows when to sleep
2:29: What is circadian rhythm?
5:00: The 4 sleep stages
9:05: How light affects your sleep
11:35: Synthetic vs. natural light
14:00: Living with your chronotype
19:00: How to find your chronotype
23:07: How does sleep affect mental health?
26:50: Sleep supplements
31:08: Blue light before bed
33:33: Pre-sleep wind-down routines
36:32: Elie’s sleep routine
39:44: The importance of rituals before bed
42:24: Sleep disorders
45:20: The relationship between sleep and skin health
48:06: Optimal sleep positions
50:00: Where to start to improve your sleep
Find your chronotype quiz
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Feeling overwhelmed? Learn how to stress less with five mindful methods you can easily incorporate into your daily routine.
In this episode, Liv Bowser shares the benefits and step-by-step instructions for deep breathing, body scan meditations, mindful walking, progressive muscle relaxation, and gratitude journaling to help you live a calmer, more present life.
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Everyone wants to live a long and healthy life, is biohacking the way to do it? Listen to an insightful conversation with Sarah Glicken, an entrepreneur and pro-aging and health optimization advocate, all about everyday practices that make health optimization accessible and practical for all.
Sarah is a Holistic Health Coach and holds a Masters in Spiritual Psychology. She is the owner of three OsteoStrong locations and helps physicians and wellness practitioners integrate cutting-edge health technologies and nutritional supplements into their practices.
Liv and Sarah discuss Sarah's journey to holistic wellness, biohacking and common misconceptions, what is pro-aging, how to live a longer healthier life, and more.
What is discussed:
1:00: Sarah’s upbringing
3:53: Spiritual Psychology
6:00 Sarah's role models
9:35 Tony Robbins "Unleash the Power Within” event
12:34 Opening up Osteostrong
15:27 What is biohacking?
16:04 No-cost forms of biohacking
16:50 Elaborate forms of biohacking
18:01 Sarah's go-to health optimization hacks
22:36 Pro-aging advocacy
25:55 How to set yourself up for a longer healthier life
29:30 How Sarah stays mentally fit
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OsteoStrong Website
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If you've ever wondered what it's like to not say a word for 7 days, this episode is for you.
Our founder, Liv Bowser, shares her experience with a 7-Day Silent Retreat at Spirit Rock. She explains what a silent retreat is, what you do all week, and what she learned. Key learnings include the benefits of stepping into uncomfortable and challenging experiences, why pushing yourself is key to personal growth, the beauty in slowing down, and more.
Timestamps:
1:00 About the silent retreat
4:07 The theme of equanimity and inner peace
5:40 Daily routine at the retreat
8:15 The challenging parts
10:45 Key learning #1: It is important to challenge yourself
13:29 Key learning #2: Rituals matter
15:47 Key learning #3: Community is everything
18:00 Key learning #4: Don’t rush it
19:34 Silence exercise
20:58 A tip and challenge
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How do you define success? Are you living the life you want? Listen to how Gina DiNapoli, creator of the workout JABS, decided to shut down her successful business in New York in pursuit of a happier, more peaceful, and less work-centric life in Italy.
Gina's workout, JABS, took Equinox and the COVID online workout era by storm. JABS was loved by thousands of clients and changed the way people approached their fitness journeys. She gave it all up and is ready to share why.
Liv and Gina discuss why Gina made the choice to pivot her life and move to a new country, how she redefined success for herself, hustle culture, manifestation, and more.
What is discussed:
2:17: Who is Gina and What is JABS
3:50: Shutting down JABS and moving to Italy
8:35: Redefining success
10:50 Transitioning to a new country and lifestyle
14:51: Living on “bonus time”
20:15: Changing where you get value
22:15: Gratitude practices
25:08: Manifestation and how to do it
37:30: How to balance your purpose in work and life
41:25: Weaknesses as strengths
45:28: Advice for transition periods
47:26: Advice for scary moments
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Knowing how to quickly boost your mood can help you cope better with stress and setbacks, increasing the joy you experience in daily life. In this episode, Liv Bowser dives into three science-backed and practical ways to boost your mood in just 5 minutes.
Discover how freshening up, scheduling playtime, and reflecting on a great memory can have a positive impact on how you feel. Plus, Liv guides you through an exercise to feel happier right now.
Tune in to learn how to feel more on top of things and satisfied with your immediate environment.
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Sacrificing your health for a thriving business has become the norm, but is that really necessary? Dr. John Torrens says you can have it all. As a serial entrepreneur, Dr. Torrens has managed to grow, sell, and buy multiple businesses and optimize his health at the same time. Listen to his story to learn practical wellness practices you can adopt to become a balanced entrepreneur today.
Dr. Torrens is an award-winning Professor of Entrepreneurial practice, author, TEDx speaker, and three-time Inc. 5000 entrepreneur. He is healthcare and education entrepreneur with 25 years leading high growth companies with experience in developing high-performing teams, raising capital, and both buy/sell side M&A.
Liv and John discuss how John got into mental and physical wellbeing, how you can begin your entrepreneurial journey, practical advice for aspiring entrepreneurs, wellness practices to enhance longevity, and more.
What is discussed:
1:10: John’s entrepreneurial journey
3:55: Relationship with wellness
7:00: John's journey into holistic health
9:00: Best age for entrepreneurship
11:35: How to prepare for the worst-case scenario
14:10: How to deal with uncertainty
16:00: Habits to maintain a healthy mindset
22:30: How to maximize your health span
26:27: How to satisfy the entrepreneurial need to create
28:27: Final advice for entrepreneurial self-care
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Do you ever sweat the small stuff? Do you wish you could feel more resilient in the face of challenges? The truth is that all of us could benefit from more resilience to better face adversity, solve problems, and move forward.
Liv Bowser highlights the fifth and final Mental Muscle™, resilience, and shares how you can cultivate a more resilient mindset today. She explains what resilience is, how she stayed motivated while securing funding from VCs during the early stages of Liberate, receiving feedback, and shares a short exercise to release stress.
In this episode you'll learn:
Tools to build resilience
Problem-solving skills
How to not sweat the small stuff
Resilience in work and life
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