Lillis won gold in mixed team aerials at the 2022 Beijing Winter Games.

Making a second Olympic team in his discipline of freestyle skiing is arguably more mental than physical.

Tracking the details of how he eats, sleeps, trains and recovers is crucial to unlocking what does and doesn't work for him as an athlete.

The data helps shape his mindset training. The key to mental preparation is visualization.

Chris says, "Visualization can just be like a kind of mental imagination, whether it's in the first person or the third person. You really just imagine yourself doing that jump."

Aerialists are like acrobats on skis. They ski down a ramp, launch themselves in the air and complete a series of flips and twists while maintaining enough spatial awareness to land on on snow.

Jumps last seconds. But Chris says the time in the air feels a lot longer than that because of how in tune he is with every small move his body makes.

Just making the 2026 Olympic Team isn't enough.

"It's different when you've won before because the only question anyone has for you is, are you going to win again? My answer is always the same. It's yes," says Chris.

• What it's like to live your life with that much attention to detail
• The move Chris had to make to follow his Olympic dream and how he spends his summers
• Going from newbie to veteran. The importance of mentoring the next generation of Olympians
• And how to master the art of visualization like an Olympic athlete

Amanda Lucci is the director of special projects for Women's Health. Editors created a mirrored set to evoke icy, wintry vibes and Amanda says the athletes turned models understood the assignment.

"They just turned it on the second they got on set and it was so much fun," says Amanda.

The Olympics issue celebrates longevity.

"We really wanted to explore what it takes to be an athlete for actual decades, while also living a lot of life outside of that," says Amanda.

Snowboarder Jamie Anderson is an Olympic gold medalist. She took three years off since the 2022 Winter Games to have two kids. Her Olympic push for Milan Cortina involved a lot of multi-tasking.

Amanda says, "She's still talking about how she's still getting into her flow of how she's training and also being a mom but at the same time, she's so much stronger."

Cover model Chloe Kim left the last Olympics with more than a gold medal in the halfpipe. She describes extreme burnout and what she's done to work through it and fall in love with snowboarding again.

Peak performance means new things. It's not just medals. It's mental health, motherhood, rest, and redefining success.

• Proof it's never too late to pivot careers, even as an athlete
• How female athletes are fitting in or making backup plans for kids
• Redefining what's a win. Advice on giving yourself some grace to work on your grit
• Behind the scenes of the Olympic shoot. How Women's Health made Team USA's top female athletes feel like super models

Casey grew up in Salt Lake City. His hometown hosted its first Winter Games in 2002 and in some ways, the Olympics never left.

"I grew up here, so I was surrounded by it. So ever since I was born, pretty much," says Casey.

Casey was 2 years old during the 2002 Games. He and kids he grew up with benefitted from the Olympic venues. Most, like the Utah Olympic Oval, are still in existence today and serve as both elite training grounds and community recreation centers.

Kids get into Olympic sports like speedskating through after school programs. Casey took an "intro to speed skating" class at the age of 10 and got hooked.

Casey says, "I got coached by Olympians when I was 10 years old. I think that's what kept me in sports. I could go speedskating and go to ski in the mountains."

Casey went from that intro program to the national team in just seven years.

He made his Olympic debut in 2022 and won bronze in team pursuit at the 2022 Beijing Games. Milan-Cortina will be his second shot at Olympic gold.

• What Utah does to get kids into Olympic sports at a very early age
• Why the Utah Olympic Oval is known as the fastest ice on earth.
• And we'll start with a funny, yet kind of gross story about a badge of honor for U.S. long track speed skaters. Find out what it takes to make Coach Ryan Shimabukuro's Instagram page!

"All of the men in the world are competing triples. Whereas a maximum [of] eight to 10 women on the Olympic year are actually competing [in] triples," Kuhn said.

"Triples" refers to the complexity of an aerial skier's jump. It's an elite-level move, and Kuhn successfully performed a full-full-full to win a recent World Cup event. The full-full-full involves three flips with 360-degree twists.

Kuhn admits that "it's dangerous. It's scary. And there's a reason why not many of us do it."

Triples are a standard maneuver for male aerial skiers. But Kuhn predicts only eight to 10 women at the Olympics will attempt one. She sees triples as key to winning gold at the 2026 Milan Cortina Olympics.

Kuhn was the youngest American to win an individual world title in aerials at the age of 21.

She finished eighth in her Olympic debut at the 2022 Games. She transitioned from doubles to triples following her first Olympics. Perfecting triples puts her in line for gold in Milan at the age of 22.

• Harnessing fear. The role fear plays in preventing injuries and creating an edge
• How Kuhn mastered triples. How she perfected a complex move in water before trying it on snow
• The two stars of American aerial skiing are a real-life couple. How they've supported each other in this Olympic journey
• And read anything good lately? It's Olympic book club time. Why Kuhn is Team USA's go-to for a book recommendation

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That's when Quinn got a call from his coach that he'd made the 2026 U.S. Winter Olympic Team.

Quinn narrowly missed out on qualifying for the 2022 Olympics. Qualifying eight months before the Olympics in Italy was a game changer.

"Going into the competitions this year, if I got sick or had a minor injury it lifted a little of the weight off the shoulders," says Quinn.

Aerial skiing is a freestyle discipline. Athletes are often compared to acrobats on skis.

The team trains year-round at its home base in Park City at the Utah Olympic Park where skiers spend all summer perfecting tricks in a pool.

But Quinn grew up in Cincinnati which has become a pipeline for aerial skiers. Four skiers on the Olympic team have ties to the Cincinnati area and they credit the smaller hill for high reps they did on rails and jumps.

• The greatest advantage of making the Olympic team so early.
• How did Cincinnati become a pipeline for Olympic aerial skiers?
• Why fear is a good thing when you you're an acrobat on skis
• And what it's like to pursue an Olympic dream when your girlfriend is also an Olympian

But that's where is gets tricky.  Most of the time, those feelings are because an athlete's results aren't what they used to be. 

Mia is still very much on top in the world of long track speedskating. She just qualified for her third Olympic Team in team pursuit and mass start.  

At 36, she just feels ready to do something else and she's determined to finish her skating career with as much grace as she has grit.

"This is also going to be my last Olympics. That was hard to say," admits Mia. 

Mia describes the Olympic journey as addictive. 

"When you get a taste of the Olympics, it's so addicting and just pushing yourself to that limit and and working hard every single day and having someone around you, the team atmosphere, the whole thing is intoxicating," says Mia. 

Intoxicating and in Mia's case, fancy.  Her skate bag has a Chanel logo and she gets a manicure every four weeks! 

Mia says, "We spend all day, every day in spandex. So I like to feel like a girl. So I get my hair done and my nails done, and I like my my nice things!" 

• What makes the grueling Olympic journey so addictive
• How an athlete weighs the end of a career, especially when they're still on top 
• The lessons Mia learned working in her family's Italian restaurant that define her as an athlete
• The link between feeling cute and feeling fierce 

Bowe has won two Olympic bronze medals and she have very clear goals for the 2026 games in Milan-Cortina.

"I'm still chasing that ultimate dream of becoming Olympic champion. I want nothing less than to step on the top of that podium," says Bowe.

Long track pits skaters against the clock and each other on a 400 meter track. It's the same distance as a high school running track.

Competitors race distances ranging from 500 meters to 5-thousand meters. It takes extraordinary physical and mental endurance.

The 2026 Winter Games will be Brittany's fourth Olympics. She grew up in Florida and made the transition from inline skating to speedskating in 2010.

At 37, she's a veteran athlete. That requires training smarter not harder. Brittany credits tools like hypnotherapy for her continued success. And, her outlook this Olympic run is different. She's operating from a true sense of gratitude.

Brittany says, "I'm going to enjoy the process. I'm going to enjoy everything it takes to set myself up for success, to be an able to perform on the highest level, to have the opportunity, to chase that gold medal."

• What it's like to plan your life in four year increments like longtime Olympians do
• How Brittany and Olympic hockey player Hillary Knight became an Olympic power couple
• Learn how to train your brain Olympian to increase mental endurance

The athlete from Truckee, California, is the youngest member of the U.S. female snowboard cross team.

Typically, elite snowboarders earn a place on the U.S. Development Team before moving to the Pro Team and then onto an Olympic Team.

Hanna's results were so good that she skipped the development level and went straight to the pro team. Now, at 18, she has a shot at representing Team USA at the 2026 Milan-Cortina Olympics.

Hanna says, "We have six girls competing for three spots right now."

Hanna's parents were pro snowboarders in the 1990s. Their daughter's talent and need for speed showed up early. 

Her mother, Kim Percy, remembers "she was probably 10 when she passed me on the hill. It's like her board is a connection to her feet."

Hanna left Northern California when she was 16 and enrolled at the prestigious Gould Academy, where her snowboarding results soared. The small co-ed academy in Western Maine is a favorite for winter sports athletes with Olympic ambitions.

The move paid off. The environment allowed her to finish high school while launching her pro career.

In person, Hanna is incredibly likable and friendly. But on the snow she's known for a grit and fierce need to win that's propelling her career at record speed.

"I just like, kind of have to win," Hanna admits.

But there a playful side too.  And, it's evident in every start gate where she Macarenas to loosen up and lessen the stress!

• How to fuel your own competitive spirit
• How an 18 year old rose so quickly in snowboard cross and who taught this Gen Zer to Macarena? 
• How Hanna stays grounded when life and it's possibilities seem endless right now
• And my favorite attribute: grit. Where Hanna's comes from and the mentor who taught her how to dig in

Jamie is a 3-time Olympic snowboarder and 3-time Olympic medalist. She has two golds and a silver.

She grew up in South Lake Tahoe and is one of eight children. She started snowboarding at the age of nine after being introduced to the sport by her two older sisters.

Jamie competed in her first X Games at the age of 13. At 35, she has the most the most X Games hardware of any woman in history and the second-most winter medals of any athlete.

She's a 5-time ESPY female action sports award winner.

Jamie acknowledges she was pretty untouchable for years.

"There were years that I was like winning with my eyes shut and there wasn't a lot of competition," says Jamie.

She took a three year break to have two daughters with her fiancée, fellow pro snowboarder Tyler Nicholson. Five months after the birth of their second daughter, Jamie became the 2025 Big Air National Champion. And she's breaking new ground as a working mom in her sport.

Jamie says, "Just having the opportunity to go for a fourth Olympics with my family, my two little ones, and my partner feels like very special."

• How Jamie is blazing new trails in her sport as a working mom
• The biggest change she's seen in more than 20 years of competing in how snowboarders prepare for the Olympics
• And the pure joy she's experiencing taking her family on this Olympic journey

Brooklyn DePriest is a snowboarder for Team USA, hoping to make his Olympic debut at the 2026 Milan-Cortina Games. He competes in slopestyle.

Brooklyn grew up in Northern California in a Sacramento-area suburb called Rocklin. The DePriests spent their winter weekends in Tahoe. Brooklyn's snowboarding talent quickly became apparent as competitions would result in him standing on podiums.

By the time he was 12, his parents were advised that their son had the potential to go pro and maybe even go to the Olympics.

The catch? He'd need to move for more specialized coaching.

The problem? The entire DePriest family loved their home and neighborhood in Rocklin.

"There were probably about 10 families involved in the neighborhood," Brooklyn DePreist said. We would ride to school on our bikes and skateboards every single day. We all played the same sport, so we were on the same sports teams."

Neither of Brooklyn's parents came from a winter sports background.

"The coaches are telling us, like, he has real talent, but we're like, does he? I don't know," Courtney DePriest, Brooklyn's mom, said.

The DePriests made the tough decision to relocate to Vail, Colorado, where both their sons could attend a good school while Brooklyn pursued his Olympic goals.

Seven years later, Brooklyn DePriest is a contender to compete at the 2026 Winter Olympics.

This is one of the most candid conversations I've ever had with an athlete's parents about the sacrifice entire families make to follow Olympic dreams.

• How the DePriests made the call to go all-in on Brooklyn's snowboarding future when he was only 12
• The pressure young athletes feel to perform when their parents sacrifice so much
• How Olympic hopefuls handle the mental health challenges of injuries
• Learn tricks to calm your brain while your body is healing
• And did they or didn't they? The DePriests reveal whether they purchased Olympic tickets before knowing whether or not their kid has made the team

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Her dad is on the ski patrol at Palisades Tahoe resort and AJ grew up hanging out with her dad on the mountain.

AJ competed for Palisades Tahoe before making it onto the U.S. Ski Team as a teenager.

"I was 16 when I raced my first World Cup. No one knows what they're doing at 16!" says AJ.

But AJ figured it out quickly. She's an eight year member of the U.S. Ski Team, a three-time U.S. Alpine champ, and competed in the 2022 Beijing Olympics.

She's as dedicated to her studies as she is her efforts on the snow. AJ studied engineering at Dartmouth. And, she's an accomplished musician as well. Fellow U.S. ski team members rely on her piano skills for impromptu singalongs on the road during the ski season.

We caught up with AJ during off-season training in Tahoe to talk about how to maintain life perspective while competing at such a high level.

• What AJ does in the summer to get ready for an Olympic year
• The role music plays in relaxing her brain
• And we'll enjoy an impromptu concert in an history Olympic Valley, CA chapel from AJ

The skeleton slider has also turned it into her life mantra. And her grit to push through life and it's challenges is becoming legendary.

The 2018 Olympian is working toward qualifying for her second Olympic Team. But she's already put in a gold medal worthy effort just trying to qualify for the 2026 Winter Games.

Kendall grew up in Modesto, California, playing a variety of sports. She graduated from CU-Boulder and in 2010 watched the sport of skeleton for the first time during the Vancouver Olympics. She thought, "I wonder if I could do that?"

She attended a sliding athletes combine and discovered she had an irrational need for speed and the innate talent to get good at one of the most niche Olympic sport.

Skeleton athletes slide head first on their stomachs down the same icy track the bobsleds go down.

Athletes use their shoulder sand knees to steer.

Kendall explains, "There are anywhere from 12 to 20-something curves that you try and cover in about a minute, usually less."

She's gone as fast at 86 miles per hour on a track. And, she competed in the 2018 Pyeongchang Winter Olympics.

But she failed to make the 2022 Olympic Team. It turns out she had an undiagnosed spinal injury that had gone untreated for three years. It explained the immense pain she'd experienced training and competing.

"The things that hold your spine in place snapped off of my back. And when it didn't get diagnosed, my vertebrae just slid out of my spinal column. So it was like fully pinching my nerves. I couldn't feel my legs," says Kendall.

Her surgeon recommended a spinal fusion, a surgery with a very long recovery.

Kendall jokes, "The playbook's pretty thin on a return to sport post spine fusion."

But her doctor didn't close the door on a return to the sport she loved. Kendall spent three months in a back brace, seven months barely walking and couldn't start serious physical therapy until 10 months post surgery.

600 days later she returned to the ice describing her return to a track as "awesome."

A year later, she's earned a spot on the U.S. World Cup Skeleton Team and she's actively trying to qualify for that second Olympic Team.

• Advice for anyone trying to heal from a major injury
• How Kendall stays positive despite spending years healing her body
• Kendall's wife did some sliding...into her DMs. How being married has added balance to her athletic life

Liu quit figure skating after the 2022 Winter Olympics. At age 16, she was burned out and wanted to be a normal teenager. 

"I was done a year before I quit. I knew I wanted to be done way before I actually announced my retirement," Liu said.

For two years, Liu embraced life as a teenager, making up for lost time she'd spent on the ice. She got a driver's license, drove her four siblings to school, stayed up late and hung out with friends. She traveled for fun instead of competitions and even hiked in the Himalayas.

She enrolled at UCLA and even took up skiing, a sport she'd never had time to try as an elite figure skater.

She loved the feel of the cold air on her face when she was skiing. It reminded her of skating and two years after retiring, Alysa went to a local rink with a friend.

Alysa started skating for fun, and it wasn't long before she got the itch to skate more seriously. She called a former coach, Phillip DiGuglielmo, and asked him what he thought about her coming out of retirement. At first, he wasn't a fan.

"I said, 'Please don't. I really did.'  I said, 'Please don't. Respect your legacy,'" DiGuglielmo said. "We had a Zoom call for two hours. The story is I had a lot of glasses of wine over those two hours. And she talked me into a comeback."

The two started training together, and seven months later, Liu won a world title in a sport she left as a child but returned to as an adult.

• The power of taking a break
• Re-thinking how we look at the role age plays in sports like figure skating
• A frank look at what young teen athletes give up to be the best in their sport and the impact that can have long-term on mental health
• And why Alysa's coach thinks she could pull off a two-year gap in training and emerge stronger than ever

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The two-time Olympic skier is going for his third Olympic Team. Bryce is 33 and has spent nearly half his life on the U.S. Ski Team.

Bryce and his wife, Kelley, welcomed their first child, a daughter, this spring.

"You have this thing that is totally dependent on you," Bennett said. "You're in total love with it. And you will do anything to give it as many opportunities as you can."

One of those opportunities will be a front row seat to her dad trying to make his third Olympic Team after 14 years of competing with the U.S. Ski Team around the world.

"Kelley is going to come over, and we're going to rent an apartment and spend a lot of time in Europe this winter. The little baby is going to come over, and we're just going to live life and figure it out," Bennett said.

Bryce grew up in Tahoe City, CA, and skied at Palisades Tahoe as a kid. He was a teenager when he made the U.S. Ski Team. In the 2022 Beijing Winter Olympics, he finished 17th (Super G-Men) and 19th (Downhill - Men). In the 2018 PyeongChang Winter Olympics, he finished 16th (Downhill - Men) and 17th (Super Combined - Men).

His goal for 2026? 

"My ideal year this year would be have an insane season, which is doable. Win the Olympics, take your trophies, and put them deep in the basement. And then go on and live your life," Bennett said.

Bryce is known for a few things off the snow. One, he has a lot of hobbies, including fishing. You'll see as many "big ole fish" pictures on his Instagram feed as you do ski runs. The second is his incredible sense of humor.

And that's why I picked Bryce to lead off our launch of Dying to Ask: The Road to Milan-Cortina.

Get ready to laugh out loud as Bryce describes what it's like to be a pro skier when you're 6 feet 7 inches tall. Find out why being a parent as a winter Olympic athlete is like being a unicorn on the U.S. Olympic Team. And get some perspective on why being in tunnel vision with a goal is pointless.

• How rare it is to be a parent on the U.S. Olympic Team
• The edge Olympians say parenthood gives them
• How Bryce stays motivated after spending nearly half his life on the U.S. Ski Team
• The value of having hobbies outside your day job

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Dehydration can mimic the symptoms of anxiety.

Being properly hydrated is good for your energy, fitness and skin. It's just as important for your stress levels.

A recent article in Women's Health broke down a study on the effects of being under-hydrated on anxiety and future health.

Abigail Cuffey is the executive editor of Women's Health.

"The researchers ultimately found that those who were drinking lower levels of fluids, lower levels of water — they had a bigger reaction to stress, and they put them through various stress tests. And those who were less hydrated had a bigger reaction, had a more powerful reaction to stress," Cuffey said.

We've always known proper hydration is key for good energy, fitness and skin. Now we know it can impact mood. Think of your water bottle as another tool, like meditation, to control stress.

"Now, is it going to magically take away all of your problems? I wish it could remove all the stress. But it really can help, and these really simple, easy things that we do also just make us feel like we're in control," Cuffey said.

• The link between being properly hydrated and stress levels
• Why dehydration mimics anxiety
• A simple way to know if you're drinking enough water
• How dehydration impacts your future health
• How much water should we drink daily?

A calm voice can actually lower your stress hormones just like meditation does.

Publishers Weekly reports the audiobook industry grew 13% in revenue last year, marking more than a decade of double-digit growth. Americans are listening more than ever while while commuting, working out, or just winding down at night.

Lonely?

An audiobook can be surprisingly comforting. There's something about having a voice in your ear, telling you a story, that is intimate. That sense of connection is can really impact your mood.

Need to improve focus?

Stop scrolling and start listening. Give your busy brain a break.

• 5 ways listening to audiobooks is good for your mental health
• 5 places to get audiobooks, including one that is 100% free

The poll found it's affecting how much and how well we sleep. And women are slightly more stressed than men.

Dealing with that level of negative emotion is exhausting. But it doesn't have to be.

You can lessen stress in just minutes with a few resets to your routine and lifestyle.

• 3 simple stress resets for when life gets overwhelming
• The science behind why they work
• And a blueprint on how to fit them into your day when you're turning into a stress ball

He's defying odds and inspiring people across the country.

His new book is called Paralyzed to Powerful. It's equal parts memoir and motivation and tells the story of what happened after he suffered a catastrophic injury in a televised college rugby match in 2017.

Robert Paylor was a rugby star at Jesuit High School who went on to play for Cal Berkeley. His injury happened during an illegal play during the 2017 National Championships.

It left Robert a quadriplegic.

Paylor says, "On day one, I was told I'd be lucky if I could feed myself, so what I'm doing today is just sort of miraculous. And I'm taking everything I can get."

Paylor went through years of grueling rehabilitation and credits his athlete's mindset, faith and support from family and friends for all that happened next.

Paylor graduated with a business degree at Cal, became a motivational speaker, got married and is expecting his first child.

Life looks a lot different eight years later.

"I can walk 500 yards in my walker now. I've had about 80% return in my upper body and it continues to progress here 8 years out," says Paylor.

Get ready for a mindset masterclass.

• The impact of mindset in any physical recovery
• The question Robert asks himself to push through hard days
• How to find purpose in life's darkest challenges
• And a reality check on who really benefits when you forgive someone

What happens when someone tells you something great doing on in their life?

Unless you're the jealous type, it probably makes you feel good too. You get a little hit of dopamine just by hearing another person's excitement.

But why is that?

The answer is something scientists call emotional contagion. It's the idea that moods spread, for better or worse. Contagions typically aren't good. But, in this case, catching someone else's joy can actually lift your mood.

If you've ever been dragged down by a "Debbie Downer," you know how powerful negative energy can be. The flip side is true too: get around someone who's celebrating, grateful, or just genuinely happy, and you'll likely feel lighter yourself.

It's a concept called freudenfreude and you can read more about it at this article I reference in the episode.

That's the power of asking the simple phrase: "Tell me something good."

• Why sharing good news is so powerful
• Three ways it impacts your connection with others
• And what happened when I asked some of my KCRA colleagues at the station to tell me something good

My morning show partner, Teo Torres, is my co-host on this episode, where we talk about this end-of-summer phenomenon.

Think of it as the seasonal cousin of the Sunday Scaries.

The September Scaries are not an official diagnosis. But psychologists say they're the real deal, and re-framing your view of September can help.

• Teo and I will break down what the September Scaries are and what it isn't
• And we'll offer you a five-step plan to give it a try

Disclaimer: We also get off topic A LOT because, well, we're us. 

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If you’ve scrolled through TikTok or Instagram lately, chances are you’ve seen videos about the Japanese walking trend. Some posts call it a weight-loss miracle. Others say it’s the secret to why people in Japan live longer, healthier lives.

What's real and what's really just hype?

The Japanese walking trend is a combo of basic habits a lot of Japanese people share. It involves mindfulness, breathing patters and purposeful movement. People in Japan have been living that way for hundreds of years.

But TikTok has now discovered what a lot of people are calling the ultimate health hack.

Bottom line, giving the trend a try isn't going to hurt you. In fact, it will probably make you feel more calm, energized and happy.

The best part? You can try it anywhere. You don't need a gym or fancy equipment. You can even try it while pacing your living room!

• What the Japanese walking tend is and isn't
• A 5 step plan to try it out
• And why it makes a lot of sense that Japan leads the way in living long and happy

Denise got her TV start as the first fitness correspondent on the Today Show. She was a natural and quickly became a household name.

That led to a daily 30 minute exercise show that aired for more than 20 years. She went on to sell more than 25 million exercise VHS tapes and DVDs. She authored 12 best selling books.

More than 40 years later, Denise is still sharing workouts on social media and YouTube. And, her daughter Katie is a popular fitness influencer for Gen Z and millennials.

How'd she stay passionate about her job for more than four decades?

"You go to meet the people, you feel the love . You think, yeah, this is why I'm doing it. They tell you their stories, and how much better they feel," says Denise.

In this episode, Denise shares how she maintains her positivity no matter what obstacle life throws her way. We're going beyond fitness and getting advice on growing a business, growing a family and growing older with her community.

• Find out how Denise cold-called her way into becoming the first fitness reporter on the Today Show
• How she turned that opportunity into a 40 year empire
• How she keeps up her famous energy
• Why she still believes 30 minutes a day is the key to aging well
• And how her daughter Katie is following in her footsteps as a Gen Z and Millennial fitness influencer

Dr. Candice Seti is the author of Shatter the Yoyo. She's a food psychologist. She studies the brain-body food link.

"It's the idea of nutritional psychiatry and the idea of connecting how food makes us feel. And there are certain foods that make us feel better than others," says Dr. Seti.

Omega 3 rich foods like salmon are great for brain health. Fruits, veggies and seeds? All good.

But other foods can be a torpedo to your mental health. No surprise, it's anything sugary or processed.

Dr. Seti says, "People don't always make the connection that when your brain is healthy your body tends to be healthy, and when you're lacking these things we're more likely to be depressed."

Understanding the why might be exactly what you need to make better choices. And shifting your behavior can really help in stressful times.

• Foods to boost your mood
• Foods most likely to bum you out or increase anxiety
• How your food choices impact your mental health
• Ways to make the mind-body connection between what you eat and how you feel
• And a deep dive into the field of food psychology

Jessica Schatz is a celebrity trainer and biomechanics and ProACTIVE Aging expert. She's trained professional athletes, Broadway stars and Hollywood actors for decades.

Those athletes and performers need to maintain energy to perform.

Jessica says the key to maintaining energy and aging well isn't destroying yourself in a two-hour gym workout. It's a lot easier than that. It's incorporating five-minute exercise breaks frequently into your day.

Even 30 seconds of jumping jacks, pushups or squats can go a long way.

Jessica calls them movement bites.

"They increase your blood flow. They increase your heart rate. And they start to release these proteins, these Myokines, and they also release a protein called BDNF, Brain Derived Neurotrophic Factor. It's like fertilizer for your brain," Schatz said.

It's good news for anyone not crazy about chasing the elusive runner's high. Creating a positive neurfeedback loop doesn't have to leave you exhausted. It just needs to be consistent.

"You're literally teaching yourself to foster a relationship with movement that's positive," Schatz said.

Follow Jessica:

Facebook: @thecoreexpert

Instagram: @TheCoreExpert

YouTube: @TheCoreExpert

• A deep dive into the science of hope molecules
• 5 movement bites you can do sitting in your car or at your desk
• How to plan your own "pick-me-ups" to improve mood and energy
• And what it's like to be a celebrity trainer to stars like Ashley Olsen and NBA players

CLICK HERE to listen on iTunes CLICK HERE to listen on Stitcher CLICK HERE to listen on Spotify

See more coverage of top California stories here | Download our app | Subscribe to our morning newsletter | Find us on YouTube here and subscribe to our channel

It's a list of ideas, big and small, of things you'd like to do or accomplish over the summer. 

The goal is to collect your thoughts in one place so you can seize the day when you find free time.  

Writing down your list improves the likelihood you'll actually follow through on those activities and not just scroll Instagram!

And it's a great way to spend time with your family and friends while ditching your screens.

• A three step plan to starting your summer bucket list
• How to make it a summer tradition with your kids
• And how to create one as an adult that focuses on fun and productivity
• Where to find pre-done bucket lists for families with little kids

This is part two of the 10th annual KCRA summer beach reads series. Last week, we took a look at the best summer beach reads for adults with Tina Ferguson, owner of "Face in a Book" bookstore.

This week, we're focusing on books for kids of all ages. Tina says the key to getting a kid to put a screen down is to offer a book that's more compelling than any video. And there are lots to choose from.

Have a reluctant reader? Tina says it's helpful to let your child drive the book bus. Let them pick out what interests them.

Graphic novels continue to be a huge trend for kids who aren't naturally drawn to reading.

Her favorite this year is a book called "The Cartoonists Club."

"I chose this one because graphic novels are great for reluctant readers. A lot of parents might think graphical novels aren't what they would choose for their child. But graphic novels actually have great vocabulary," Tina says. 

• "The Secret Letters," Margaret Peterson Haddox
• "Rebellion 1776," by Laurie Halse Anderson
• "The Cartoonists Club," by Raina Telgemeier & Scott McCloud
• "El Nino," by Pam Munoz Ryan
• "A Wolf Called Fire," by Rosanne Parry
• "Sharks Unhooked," by Patricia Newman

CLICK HERE to listen on iTunes CLICK HERE to listen on Stitcher CLICK HERE to listen on Spotify

See more coverage of top California stories here | Download our app | Subscribe to our morning newsletter | Find us on YouTube here and subscribe to our channel

Tina Ferguson, owner of Face in a Book bookstore, is back as our guide to all things literary.

Tina and I have been doing a beach reads segment or podcast episode for 10 years now. And her pics this summer are a delightful blend of non-fiction and fiction.

But our episode starts with a reality check on what the publishing industry looks like these days. Are people reading as much as they were during COVID-19 after they finished Netflix? Are romance sales as steamy as they were last year? Is Mark Twain about to follow in Hamilton's steps and be the next great musical thanks to a hot new offering from Ron Chernow?

Don't miss this episode and please be sure to share it with your bookish friends and book clubs!

• "Headshot"
• "Glorious Exploits"
• "River of Lies"
• "We Solve Murders"
• "Mark Twain"
• "Tartufo"

CLICK HERE to listen on iTunes CLICK HERE to listen on Stitcher CLICK HERE to listen on Spotify

Science has long backed the health benefits of the great outdoors.

In this re-release, we're looking at how spending time outdoors impacts your physical and emotional health. Going outside can fight depression and lower blood pressure.

Feel cranky after a long day indoors at school or work? A 10 minutes walk outside soaking in some sun can radically change how you feel and ultimately perform.

Can't think?

Go outside.

Feeling down?

Go outside.

Can't sleep?

Go outside.

You get the idea.

• The viral video from Finland prompting more interest in the health benefits of spending time outside.
• The vitamin you'll increase naturally by soaking up some sun.
• And the link between your eyes, age, sun and sleep.

We're not talking about the organized type of neat. 

NEAT stands for non-exercise activity thermogenesis.

It's the energy you burn when you're moving about the day and *not when you're in a purposeful workout at the gym.

It's things like walking to your car, folding the laundry, pacing on a phone call, taking the garbage cans out, and yes even fidgeting.

Those are the calories a lot of us aren't burning enough and they are crucial to weight management and longevity.

A Mayo Clinic study found people who sit at a job for six or more hours a day have a 35-40% increased risk of shorter lifespan.

You can offset that by moving more.

The key is being active in small spurts all day longer and not just an hour in a workout class.

• How to figure out if you're not moving enough 
• And easy ways to burn more calories by simply living your life

Yale University researchers studied stressed-out students. They discovered that a scheduled day of doing nothing had powerful health benefits. Read more about the study here.

Students reported improvements in mood, sleep, and anxiety almost immediately.

Love being productive? That's great.

But scheduling some downtime might make you happier, healthier and ultimately more motivated to get things done.

• Why laziness (in scheduled doses) could be a superpower
• And a 4-step plan to doing nothing

Karin Hurt and David Dye should know. They wrote the book on it.

Karin and David are leadership experts and the founders of Let's Grow Leaders. They surveyed 5,000 people in 45 countries to gauge the most common forms of workplace conflict.

The results aren't good. Workplace conflict is more complicated than ever before, thanks to an uncertain economy, remote work and a changing workforce.

"And so that is all of that really combines to make complex conflict cocktails," says David.

Karin Hurt and David Dye are the authors of "Powerful Phrases for Dealing with Workplace Conflict."

It offers 300 phrases to diffuse everything from micromanagers to bullies to passive-aggressive types.

"Well, the first thing you do is don't call them passive-aggressive," says Karin. "One of the most important things that you can do there is to start with a connection, you know. So start, you know, making the human connection. 'You know, hey? I know we both want the same thing here.' And then you give the thing."

It's like having a script for difficult people. The advice works for a workplace and your personal life, too.

David says, "sometimes people will say, well, you can't script a whole conversation, can you? And no, you can't, because we're human beings and we're messy. But if we can open the door with connection by introducing clarity and getting curious about the other person's perspective, then we can land on a firm commitment that opens the door to a meaningful conversation."

• Why workplace conflict is up
• What to say to bullies, micromanagers, and passive-aggressive types
• Why these phrases work so well
• How to avoid what Karin and David call a "conversation cocktail."
• How to tell a boss you're not happy with something without coming off as lazy or a whiner
• And how Karin and David found the perfect partnership in work and in real life

A mini streak is a short period of time of intense focus on a behavior you hope to make a long-term habit. It's a bite sized commitment that can be easily attainable and perhaps inspire bigger, more meaningful change at a later date.

In this re-release of a "5 with Fitz," episode, we're looking at three ways to try out a habit mini streak.

The Pomodoro Method is a data-backed way of getting stuff done.

The time management technique is named after Francesco Cirillo. He was an Italian student in the 1980s who struggled with procrastination.

Francisco had a tomato-shaped kitchen timer on his desk. Pomodoro is the Italian word for tomato.

He set it for 25 minutes and committed to focusing on his work until the timer went off. Then he took a five-minute break.

Timing work and break intervals had a remarkable effect on his productivity and mood.

And the Pomodoro Technique was born.

It's easy to try and very effective with getting work, homework and even household chores done.

It's easy to try and very effective with getting work, homework and even household chores done.

• How pomodoro intervals work
• Why this procrastination technique is effective
• What happened to Francisco Cirillo after he developed this time management method

CLICK HERE to listen on iTunes CLICK HERE to listen on Stitcher CLICK HERE to listen on Spotify

But Laura Vanderkam says it's not the number of hours in a day that's the problem. It's how you use them.  

This episode is a re-release of one of my favorite author experts to follow on social media. Vanderkam is a time and productivity expert. 

Vanderkam is the New York Times best-selling author of eight books on time management and host of the daily productivity podcast Before Breakfast.

Her books include "What the Most Successful People Do Before Breakfast" and "168 Hours: You Have More Time Than You Think."

"We all have 24 hours in a day," she said. "And many of the things we think are happening in our lives are based mostly on impressions."

Vanderkam says the easiest way to unlock free time is to keep a time log of what you actually do in a day. Often, we think we're busier than we are and can change our relationship with the clock.  Vanderkam has tracked every minute of her day for years.  

"People track their time, and they tend to realize well, maybe I do have some free time. It's probably not as much as I want, but it's some. And then once you realize that you're like well, let's figure out ways to work with this," says Vanderkam.

• Where we tend to waste the most time
• How to keep a time log
• Why Fridays are the best day to plan your next week
• What is "effortful fun" and why it's worth planning some

Mentioned in the episode:

Want to see our documentary 'Always Remember Your Name?'

• Watch in 4k on YouTube here.
• Watch on KCRA.com and see lots of web extras about the Bucci family here.

"You can be like hey, give me a give me a six week routine for getting ready for skiing that Olympic champion Hannah Kearney would do. And it just like spits out stuff that they used to have whole departments for at the U.S. Ski Team," says Moseley.

Moseley is a two-time Olympic freestyle skier who won gold in moguls at the 1998 Nagano Games.

He transitioned easily into a TV career. Decades later, he's still active in his sport and mentors the current team of mogulists hoping to podium at the 2026 Milan-Cortina Olympics.

Decades after winning gold, Jonny approaches health and fitness in a totally different way than he did as a pro athlete.

"I do like high-intensity stuff. But now I have to prioritize a lot of stuff. Like the yoga comes first. Otherwise, I pay for it!" Moseley said.

• How the Olympic mindset still shapes Moseley's health and fitness views
• Why restorative and mobility exercises are critical as you age
• A funny, not funny story about an injury Jonny got shooting a promo for the U.S. Freestyle Championships
• And how to use ChatGPT to hack your health like an Olympian

Maryam is a corporate wellness consultant.

Companies hire her to create and implement wellness strategies to improve employee mental and physical health. Healthy employees tend to be happier employees. Happier employees tend to clock in and be productive.

"There's a lot of good research coming out that when we feel good we do better. Our work is better. We're more productive. The research is out there," says Maryam.

Maryam founded a company called Office Yoga 10 years ago. That program went global and was used in more than 475 companies around the world including Amazon, Oracle and Twitter.

The pandemic changed everything. Employers are turning to wellness programs to reinvigorate staffers and build engagement.

But, it goes both ways. Taking advantage of wellness programs can energize an employee to better manage and enjoy their personal life too.

Maryam's latest company is ZaaS. It stands for Zen-as-a-Service.

And she's sharing some simple work wellness hacks that can make a day at the office feel like a day at the spa. Kidding. But, you will feel a mood and energy boost with just a few minutes of conscious stretching or focusing.

85% of American companies offer some kind of a wellness program. If you're not taking part, you're missing out.

Maryam is an entrepreneur and endurance athlete. She's the first woman and only the second person to swim around San Francisco. And she even swam across the English Channel.

She's done big things by focusing on little things that matter. And you can too.

• The true cost of burnout
• The link between mental health and the bottom line
• The number one reason corporate wellness programs fail (heads-up bosses!)
• The two minute break you can take at work that will give you energy and improve your mood

Can't sleep? You're not alone but getting some good ZZZ's could be one hack away.

The U.S. News & World Report annual survey on sleep is out. Survey says: 75% of us are too stressed out to get a good night's sleep.

Julia Forbes is the magazine's sleep editor. She says there's a lot keeping us up.

"Life stressors. You have work. You have kids. There are big world events that are top of mind that we also cover in our sleep survey," says Julia.

Julia's journey to becoming an expert on all things sleep is fascinating. And, she reports getting nine hours of sleep a night so she practices what she preaches.

Bad sleep is linked to everything from health issues to mood problems.

That phrase "everything is better after a good night's sleep?" It's legit.

Want to increase productivity? You need to sleep.

Want to be in a better mood? You need to sleep.

Having issues with your partner? Try sleeping with or without that partner.

Sleep divorces are on the rise for the third year in a row and Julia says some sleep honesty can be great for relationships and she makes a great pitch for a sleep split.

"I'm not sleeping well, I don't think you are either. So here is something. We can try to fix that," says Julia.

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• How Julia became a sleep expert
• A simple hack to get better sleep tonight
• Why mattresses matter and how to pick a good one
• A deep dive into the sleep divorce trend
• And advice for people like me who work non-traditional hours on how to feel better when nine hours isn't an option

It's called a digital sunset and the new trend is easy to try.

Start by setting an alert on your phone or iPad to remind you to wind down. That's your cue to put the phone or any other device away for the night.

The goal is to set it at the same time every night at least 30 minutes before you want to be in bed.

Next, start whatever bedtime ritual you need to relax and nod off.

Yes, it's just like putting a kid to bed.

And double yes, going through your *own routine can make a big impact in your life.

5 reasons you should embrace a digital sunset and a plan to pull it off

Jean Chatzky wants to change that.

Jean is the CEO and creator of Her Money, a personal finance brand that teaches money through media. It's a website, newsletter, podcast and more designed primarily for women, by women.

You likely know Jean from her more than 20 years as the financial editor of the "Today" show. She went out on her own a few years ago to help women embrace taking control of their finances.

Jean has a knack for breaking down complex economic ideas into simple, digestible facts. And, she has empathy and insight for some of the curves life can throw your financial situation.

• How Jean became a financial expert on TV
• What it was like leaving the Today Show and launching her own media brand
• How to build wealth at any age
• Why female wealth is growing faster than ever

There are entire Reddit boards dedicated to helping people in their 30s, 40s, 50s and beyond make new friendships. 

The reality is we form new connections differently as we age. Some of it is location based.  College students have built in opportunities to meet new people through classes and shared living arrangements. 

But, things change when you graduate and move into the real world. Get married or become a parent and they change again.  You find yourself in new environments and those opportunities to form new connections shrinks based on your responsibilities. 

But having good friends is key to managing stress and happiness. But it's definitely harder to meet new friends as an adult. 

I met Cindy Muchnick, an educational consultant and co-author of The Parent Compass, during the pandemic when I interviewed her on Zoom.  We found ourselves chatting about all kinds of things after the interview.  Years later, we've only seen each other in person one time. But, we now exchange Christmas cards! 

Cindy recently moved and has gone all-in on cementing her friend circle.  In one case, that meant trying to re-establish a friendship with a college classmate turned Facebook friend she hadn't talked to in 30 years!  

"One day I just sent her a private message, and I said, hey, do you want to Zoom? I haven't talked to you in like 30 years. I'm super embarrassed, but I'd love to hear what your life has been since college, and she said, yes," said Cindy.  

• How your age impacts your friend circle
• How to reconnect with an old friend
• Where to find new friends
• And the 'Real Housewife' Cindy reconnected with through an email

And that's why the 34-year-old freeskier has decided to push to make his fourth Olympic Team despite being one of the older competitors in freeskiing. 

"I still love going out there and grinding and doing this day in and day out, and so I don't want to stop before I feel like I'm done," David said. 

David is a three-time Olympian who has won two gold medals and a silver in ski halfpipe. 

His trophy case is full of titles and awards he's won since he was a teenager. At 34, he's a veteran of his sport. But that's not the only thing that makes him stand out. 

David is also married and a father of two.  That's unusual in his sport and he's always said having a family has given him a balance many athletes lack. His daughter homeschools and sometimes travels with him to training and competitions.

"Now, my daughter's 13 years old," Wise said. "She has teenager problems."

• How to know if you're really happy at work 
• The question David asked himself and his family when deciding to go for a 4th Olympic Team.
• What David is not willing to do to stay in his job
• And advice on how to achieve work-life balance from an Olympic dad

Check out my TV story on David Wise here: 

CLICK HERE to listen on iTunes CLICK HERE to listen on Stitcher CLICK HERE to listen on Spotify

That's the advice from David Ko.

His new book, Recharge, challenges readers to give their mental health the same attention they give their cellphone battery.

"Everyone looks at their phone battery. Some people want to keep it charged all the time at like 90%. Some people will take it all the way down or put it in the yellow. And so we wanted to give you some tips and techniques in terms of making some of those parallels," says David.

David is the CEO of the Calm meditation and wellness app. You'd think he'd be the master of all things Zen. He's not. He's a guy with a big tech job, a family and all the stressors of normal life.

He overheard a friend ask her kid "how's your battery" rather than saying "how are you" and the power of the analogy struck him. 

David says, "People look at their phone over a 150 times a day at a minimum. They're constantly looking at it. And so every once in a while, check on yourself when you pick up that phone, and if you need to take a break, take a break."

David's book features interviews with everyone from rapper Macklemore to former Apple CEO John Sculley to to former NFL player Carl Nassib. 

You'll learn practical strategies to top off a low mental battery and develop mental resilience. 

• How the concept of a mental battery works
• How to recharge your mental battery
• Why stress isn't always a bad thing
• Advice for talking to your friends and family about mental health
• How being transparent about low mental battery days has transformed David as a leader and a dad.

And Michael J. Lopez is the man with the plan.

He's a transformational expert who helps companies and individuals develop strategies to follow through on goals. Lopez has worked with everyone from DoorDash to Chlorox to Meta.

The former football player-turned-coach says everyone needs a set of systems to pull off productivity and self-growth.

"The first thing I tell people is the same brain that got you into the habits that maybe you want to break isn't the same brain that's going to get you out of it," Lopez said.

Lopez's new book is called "Change: Six Science-Backed Strategies to Transform Your Brain, Body and Behavior." Michael offers practical and actionable ideas to make transformation stick.

Understanding why your brain doesn't want to do the hard work is critical. It can be as simple as re-framing how you look at an effort vs an outcome.

"We know that the brain is at its best when it's striving," Lopez said. "And so if I'm pursuing an effort as the goal instead of an outcome, I actually will keep my motivation a lot higher."

Want a promotion at work? Listen to this.

Need to lose weight or change your health? Listen to this.

Want to simplify how you approach big tasks? Listen to this.

• How Michael became a transformational expert
• Why willpower is not a plan
• How to change your relationship with stress and use it to your advantage
• How to reset after setbacks and why failure is your friend

CLICK HERE to listen on iTunes CLICK HERE to listen on Stitcher CLICK HERE to listen on Spotify

There are a lot of brain benefits to the sound of silence. Science backs improvements to health and creativity.

The easiest way to find some peace and quiet? Drive in silence. That's just one of the hacks we're exploring in this week's episode.

Have high blood pressure? Take a minute and sit in silence. Can't figure out a solution to a problem? Give yourself the gift of being still and quiet and see if those ideas get flowing.

The challenge is we live in a very loud world. There's noise and stimulation everywhere from AirPods to constant steaming to endless Zoom calls.

But finding ways to sneak in some silence can impact how you feel and perform.

• The scientific benefits of silence
• How silence helps mental blocks and improves focus
• Four ways to sneak more silence into your day

The second Friday of January is known as Quitter's Day.

It's the day you're most likely to give up on a New Year's resolution or goal. Most resolutions are health and fitness related.

Strava is a social network for athletes. It tracks more than 800 million user generated workouts annually. User data shows a sharp decline each year by the second Friday in January.

So, how can you not be a statistic?

• 3 ways to not become a Quitter's Day statistic
• What I'm resolving to do this year after being shown up by my 85-year-old mother

Learn about the power of mini streaks here.

How to road test a goal before you start it here.

A mini streak is a short period of time of intense focus on a behavior you hope to make a long-term habit. It's a bite-sized commitment that can be easily attainable and perhaps inspire bigger, more meaningful change at a later date.

In this 5 with Fitz, learn three ways to try out a habit mini streak.

CLICK HERE to listen on iTunes CLICK HERE to listen on Stitcher CLICK HERE to listen on Spotify

"I mean this year. First it's breast cancer, and you know, through the kitchen sink then a divorce. A new company. But it's it's turning around," says Jill.

For 18 years, lifestyle host Jill Martin has dazzled Today Show fans with her style and energy. Her trademark 'Steals and Deals' segments carved a niche in morning television that's been replicated all over.

But Jill's uncanny ability to tap into trendy products she believes in have set her apart.

Life was going great until it wasn't.

Last year she dealt with breast cancer and a divorce while launching a new company.

"I would go and do Steals and Deals and then go for chemo, and then lay in bed for the rest of the time," says Jill.

A product from that new company was just named to Oprah's Favorite Things. Her health and personal life are back on track.

And Jill is sharing her journey about how kindness and gratitude have helped her emerge stronger than ever with a new purpose.

She's using her platform to encourage women to test for the breast cancer gene.

Jill says, "I am so grateful that I told it because I've saved so many lives, and like that is what I feel. God has put me on this earth to do. I really do feel like that. And I wasn't. I didn't speak like that prior to this, but that's what I believe.

• How Jill balanced chemo and her Today Show duties
• Why launching a company *while going through the worst year of her life ended up being a great thing
• The role kindness and gratitude played in her physical and emotional recovery
• And Jill takes us behind the scenes of "Steals and Deals"

The latest digital trend recommends texting before calling someone and it's a dividing people based on their communication preferences.

Diane Gottsman is the founder of the Protocol School of Texas. She coaches professionals across the county on modern etiquette which often comes down to communication styles.

"My best advice is to read the room," Diane says. 

Not sure how your boss wants to communicate with you? Ask.

But what about the rest of us? Is it really bad to call a friend who crossed your mind? What about a friend who rapid-fires text missives like they're wiffle balls?

It's a digital minefield out there!

• How phone calls became so polarizing.
• How to end an endless text exchange.
• Why you should never leave a voicemail.
• What to do when your teens ghost you for hours but expects you to answer immediately.

The U.S. News & World Report annual survey on sleep is out. Survey says: 75% of us are too stressed out to get a good night's sleep.

Julia Forbes is the magazine's sleep editor. She says there's a lot keeping us up.

"Life stressors. You have work. You have kids. There are big world events that are top of mind that we also cover in our sleep survey," says Julia.

Julia's journey to becoming an expert on all things sleep is fascinating. And, she reports getting nine hours of sleep a night so she practices what she preaches.

Bad sleep is linked to everything from health issues to mood problems.

That phrase "everything is better after a good night's sleep?" It's legit.

Want to increase productivity? You need to sleep.

Want to be in a better mood? You need to sleep.

Having issues with your partner? Try sleeping with or without that partner.

Sleep divorces are on the rise for the third year in a row and Julia says some sleep honesty can be great for relationships and she makes a great pitch for a sleep split.

"I'm not sleeping well, I don't think you are either. So here is something. We can try to fix that," says Julia.

• How Julia became a sleep expert
• A simple hack to get better sleep tonight
• Why mattresses matter and how to pick a good one
• A deep dive into the sleep divorce trend
• And advice for people like me who work non-traditional hours on how to feel better when nine hours isn't an option

The start of a new calendar year seems like a great time to start a new challenge or resolution. But is it?

In this Five with Fitz, we're making the case for road testing a personal challenge in December. Listen to this short episode for hacks on how to make sure that resolution is worth setting.

The survey was done by Bentley University and Gallup. You can check it out here. 56% of people polled say AI's influence is equally good and bad in society. Two out of three of us say we're learning more about it. But only one in 10 describes themselves as knowing a lot about artificial intelligence. 

David Pogue has forgotten more about AI than most of us will ever know.  He's one of the top science and tech reporters in the country and a popular keynote speaker on everything from climate change to crypto. 

"All people want me to talk about these days is AI," David told me when I moderated his appearance at the Sacramento Speakers Series. 

David's main message?  New technology is scary to humans.  Always has been. Always will be.  But resisting change is pointless.  And you might be surprised at some of the upsides of artificial intelligence. 

• Why you need to understand and embrace AI
• How historically we tend to react to major tech advancements from the steam engine to elevators
• The impact AI is having on everything from how we learn to how we cure disease
• And David is known for his optimism and positivity. Where does that come from and how we can all share his spirit?

Vanderkam is the New York Times best-selling author of eight books on time management and host of the daily productivity podcast Before Breakfast.

Her books include "What the Most Successful People Do Before Breakfast" and "168 Hours: You Have More Time Than You Think."

"We all have 24 hours in a day," she said. "And many of the things we think are happening in our lives are based mostly on impressions."

Vanderkam says the easiest way to unlock free time is to keep a time log of what you actually do in a day. Often, we think we're busier than we are and can change our relationship with the clock.

"People track their time, and they tend to realize well, maybe I do have some free time. It's probably not as much as I want, but it's some. And then once you realize that you're like well, let's figure out ways to work with this," says Vanderkam.

• Where we tend to waste the most time
• How to keep a time log
• Why Fridays are the best day to plan your next week
• What is "effortful fun" and why it's worth planning some

Mentioned in the episode:

Want to see our documentary 'Always Remember Your Name?'

• Watch in 4k on YouTube here.
• Watch on KCRA.com and see lots of web extras about the Bucci family here.

Faustin is a co-head team physician for USA women's gymnastics. Paris will be her second Olympics.

The delayed Tokyo Games were her first Olympic experience. She thought protecting her athletes from COVID-19 and injury would be her main challenge.

Instead, she found herself thrust into one of the most seismic moments in sports when superstar Simone Biles had to withdraw from competition to take care of her mental health.

"What Simone was able to do is show that you need to take care of yourself first even if she feels the external pressure of the gymnastics community, the Olympics and the world needing her to be the face of the Games. It allowed other people to say, 'I'm not doing OK right now and I'm having a hard time,'" Faustin said.

"The Simone effect" rippled through the Games and the world, giving other athletes the freedom to admit the mental toll training and competing takes.

Protecting the mind is as important as protecting the body, according to Faustin. Athletes work with sports psychologists. The USOPC provides additional mental health help during the Games.

At USA Gymnastics, Faustin and Dr. Ellen Casey share the responsibility of taking care of the athletes and supporting personnel and their families. It's a holistic approach centered on making individuals feel safe, comforted and supported.

Faustin said, "Everyone who is a part of the team knows we have to do that physical aspect, but we also have to do that mental aspect. Whatever that is for that individual person."

Faustin is a former college athlete. Her primary job is working for UC Davis Sports Medicine in Sacramento taking care of non-Olympic patients and giving sports medicine lectures. Her love of sports and competitive nature make her a perfect medical ally and personal hype woman for Team USA.

• How do you become an Olympic Team Doctor?
• How Simone Biles destigmatized mental health for athletes and everyday people
• What will a day in Paris look like for the medical team?
• Why female gymnasts are older and stronger than ever in 2024
• Dr. Faustin's phone-free hack to relieve athletes' stress during the games

Ten of the 13 guys on the roster competed on the Tokyo Olympic team, including three-time Olympian Alex Obert.

"There is a huge difference between your first Olympics and your second Olympics, the kind of nerves just knowing what you're going to go through every single day," Obert said.

Obert grew up in Loomis, California. He played for the University of the Pacific, the U.S. National Team, played overseas, and competed in two Olympics.

He retired after the Tokyo Olympics and took a finance job. Then came the call asking him if he'd come out of retirement for one more go at gold.

His wife and employer said go for it.

And, Obert made the cut, joining his third Olympic water polo team.

Obert says, "Even in retirement, I still had that itch to compete at the highest level. I didn't know if I was going to be able to make the comeback. But obviously I was able to make it enough to come back and help the team, and that's all I want to do is help the team compete and win."

• How hard it is physically to come out of retirement
• How being a dad changed Alex as an athlete
• Advice for parents on how to best support your teen athletes
• The advantages of having 10 guys with Olympic experience on a roster of 13

Stevens is the fastest female race walker in the country.

Growing up in Vacaville, she said a high school track coach suggested she try race walking. Stevens did and instantly fell in love with the sport. 

"It's super technical it's what drew me to it," Stevens said.

Women compete in the 20-kilometer distance in the Olympics. The sport relies on precision and power.

"With race walking, you have to land with one foot on the ground at all times. You have to land with [a] straight leg that stays straight until it passes beneath the hip," Stevens said.

Judges line the course watching for foot infractions and rely purely on what they see. There is no video review.

Athletes walk faster than most of us can run.

"In a 20k race, I'll average anywhere from a 7-minute to 7:15 a mile," Stevens said.

She contemplated retiring after the delayed Tokyo Games where she finished 33rd out of 58 competitors.

Two things kept her in the sport: One, she'd like her mom to see her compete at an Olympics in person. Fans weren't allowed at the Tokyo Olympics because of pandemic restrictions.

The second is that at age 41, she's still the fastest American race walker.

And that's despite having her 2023 training year disrupted severely by long-haul COVID-19 symptoms.

• Why Robyn wants an Olympic do-over
• The impact long haul Covid has on endurance athletes 
•  How she's changed her Olympic mindset to balance her personal and professional life
• What it's like to train for hours a day on your own
• And we break down the mechanics of race walking

CLICK HERE to listen on iTunes CLICK HERE to listen on Stitcher

Liz Plosser is the editor-in-chief of Women's Health magazine.

The July-August issue is a global celebration of women's sports and athletes and spans 10 editions of the magazine worldwide.

"We really wanted to focus on women who would share their stories vulnerably, and let us into who they are as human beings, as advocates in their community, as moms as role models. In addition, they're sharing how they train and compete and perform at the top of their game," Liz said.

Women's Health drew on the colors of the Olympic rings for inspiration and then took the women out of the gym and into iconic settings for their photo shoots.

"We put them in a really epic-like superhero environment because they are superheroes to us," Liz said. "We also wanted to show them an action and reflect."

Olympic gold medalist Sydney McLaughlin- Levrone (track and field) is on the cover.

Six other athletes are featured in the issue including boxer Jajaira Gonzalez, breaker Sunny Choi, para-triathlete Hailey Danz, water polo goalie Ashleigh Johnson, pentathlete Jess Savner and rugby star Llona Maher.

All the women shared what they're doing to get their bodies and minds ready for the Paris Games. Several expressed the role mental health takes on an athlete's journey and share what makes them mentally tough.

• How you get top Olympians runway-ready
• What inspired the photo shoot locations and wardrobe
• What were the athletes like on set
• Olympic mental health hacks

CLICK HERE to listen on iTunes CLICK HERE to listen on Stitcher

The 20-year-old first-time Olympian will represent Team USA at the Paris Olympics this summer.

Team USA hasn't qualified in the Olympic artistic team event since 2008. It last medaled in the sport formerly known as synchronized swimming with a bronze at the 2004 Athens Games.

Head coach Andrea Fuentes is getting a lot of credit for turning the team around. Fuentes is the most decorated artistic swimmer ever for Spain and won four Olympic medals.

Keana and her teammates relocated to Los Angeles for a year, putting their lives on hold to train for 10 hours a day, six days a week. Eight of those hours are in the water.

Artistic swimming is considered one of the toughest sports in the Olympics because of its blend of physical strength, flexibility, and performance.

"You're upside down in the water looking at your pattern and making sure you're in the right spot. But you're also traveling. So everything has to come together to make it like this beautiful routine. But there are so many pieces that like take hours and hours to fix," Keana said.

Coach Fuentes recently announced her Olympic roster of eight athletes. A squad of 12 swimmers qualified the U.S. for one of 10 Olympic spots but only eight athletes can compete in Paris.

Only one swimmer in the final eight has Olympic experience. The rest are first-time Olympians like Keana.

• An update on Bill May, the 45-year-old artistic swimmer who'd hoped to become the first man to represent Team USA in the Olympics
• Keana breaks down what it's actually like underwater for an artistic swimmer
• Find out how swimmers protect themselves from the sun when they're in a pool for 8 hours a day
• How do you maintain passion for a goal despite that much training and sacrifice

The two-time Olympic diver will compete in the U.S. Olympic Diving Trials in Knoxville, Tennessee, from June 17-23. She'll compete in both solo and synchronized events.

Katrina grew up in the Pacific Northwest, graduated from the University of Florida with a music degree in 2015 and competed at the 2016 Rio Olympics and the 2020 Tokyo Games. She didn't medal in either.

Her third Olympic push has focused heavily on mindset.

"You do have to go through this series of moments where the pressure feels very heavy. And I don't think that I've ever gotten into the zone at the Olympics where I've gotten through the pressure," says Katrina.

Going for a third Olympic team meant doing things differently.

The 32-year-old is a newlywed. She and her husband relocated to the West Coast.

Katrina moved to Los Angeles last year to train at the USC pool and pursue her other passion as a singer-songwriter. The change in scenery and shakeup in training are paying off.

Katrina says, "Shaking up where I live and my day-to-day routine has really opened my eyes to different sides of myself."

And, it's provided the elusive balance so many Olympians and the rest of us crave.

• Athletes thrive on routine. How did Katrina decide to flip her life upside down in her push for Paris?
• Advice on defining what balance means to you
• The unexpected value in pursuing two passions at the same time

Steffens is the team captain for the U.S. Olympic Women's Water Polo Team.

The team has won three straight Olympic gold medals. Winning a fourth would make history as no team, men's or women's, has won four straight gold medals.

We caught up with Steffens and her team at a sold-out exhibition game at Long Beach City College. The crowd was packed with female teenage club players.

"I was once that little girl on a pool deck looking up and seeing role models and saying, that's something I want to do," Steffens said.

Steffens' team is a team is a mix of veterans and first-time Olympians. She leads with an Olympic mindset grounded in gratitude with an eye on mentorship for the next generation of players.

Steffens says, "Going into this Olympics gratitude is one of my biggest things. How cool is it I get this opportunity and how can I make this torch a little brighter for the future of our sport?"

Coach Adam Krikorian says his team tries not to focus exclusively on winning gold again.

"The reality is this team has never won a gold medal. And we have people that have never been Olympians before. So this is their first experience," Krikorian says.

Bottom line: leadership and experience will matter greatly this summer in Paris.

• Why leading with gratitude works
• How a spirit of gratitude fosters mentorship
• Advice on how to get different generations to work together toward a goal

Bill was 10 years old when he started artistic swimming. He fell in love with the sport and dreamed of going to the Olympics.

"Every time someone would tell me no, I'd say watch me. You're going to see me at the Olympic Games. You're going to tell me no and I'm going to say yes. They're going to say that person followed his dreams and there he is at the Olympic Games," says Bill.

The problem? Artistic swimming (formerly synchronized swimming) didn't allow men in Olympic competition.

Bill quit competitive swimming after watching his teammates win the 2004 Olympic bronze in Athens and put his aquatic talents to work in other ways.

He joined the cast of Cirque Du Soleil's "O" and spent 18 years touring with the production. But he never gave up advocating for men to be allowed to compete in his sport at the Olympics.

In 2022, the International Olympic Committee announced a rule change that allows up to two men per team in the artistic team competition starting this summer in Paris.

Bill says, "I think now that men are allowed, it's only going to open the doors for men to be in the sport and just from our families and people around the world to say, okay, this sport is inclusive."

This year, Bill was one of 12 Team USA swimmers to qualify for the Olympic team competition for the first time in 18 years. But only 8 swimmers can compete in Paris.

Head Coach Andrea Fuentes calls upcoming team cuts "heartbreaking." In this episode, you'll hear from Bill May and then Coach Fuentes on how committed she is to bringing a mixed team to the 2024 Summer Games.

• How Bill stays in peak mental and physical shape to compete at 45 with teammates half his age
• Why gender equity matters in artistic swimming
• How Bill is using his platform to inspire the next generation
• What was it like being in Cirque Du Soleil for almost 20 years
• How to stay true to a dream for decades
• The tough choice Coach Andrea Fuentes has to make by June 8

Both are veteran beach volleyball players and both got dumped last year by their prior partners.

The timing couldn't have been worse.

Crabb says it often takes three to four years of playing with a partner to create the kind of chemistry it takes to qualify for the Olympics.

"We're one of the older teams on tour. I'm 34 he's 38 . We've been through the partner changes and stuff before," says Crabb.

That experience let them get to work while getting to know each other.

"As an elder statesman in the sport, I've seen good teams win tournaments who hate each other's guts and don't talk and teams that love each other that can't get it done. All that matters is scoring points," says Brunner.

The Paris Olympics will feature 24 teams, of each gender, playing under the Eifel Tower.

Team USA has already qualified two women's teams. Countries can qualify a maximum of two pairings per gender and so far no U.S. men's teams have met the qualification. The main qualification period ends on June 10.

• Why Trevor wasn't an obvious partner choice for Theo
• How far down the list of potential partners Trevor was for Theo
• The advantage of being an older, experienced player in a new partners
• Advice on how to get along with anyone

Sechser is a two-time Olympic rower in lightweight double sculls. She fell in love with the sport at age 14 after following her older sister to Capital Crew.

That rowing club is based at the Sacramento State Aquatic Center on Lake Natoma and has produced multiple Olympic champions.

"When I started at Capital Crew, never in a million years that I think I will be a two-time Olympian," Sechser said. 

She started seriously pursuing the National Rowing Team after grad school and came in 5th at the Tokyo Olympics.

Lightweight sculls feature athletes much smaller than those found on the eight-person boats. That leads to races being won (or lost) in the blink of an eye.

At 37, Sechser is older than a lot of rowers. She'd already planned on Paris being her last Olympics. Then the International Olympic Committee announced her event would be dropped from the Olympic lineup after 2024.

Sechser predicts an epic final saying, "I know every girl on that starting line will be having the exact same thought, which is I've got nothing to lose, cause this is it. It's all or nothing."

• The Zen of rowing
• How rowing with a partner is like being in a marriage
• How to build physical and mental endurance and push through boredom 

Maddalena is a two-time Olympic shooter and will compete in two air rifle events at the summer games.

She grew up in Groveland, California. She was homeschooled in the small mountain town and was introduced to her sport through a 4-H gun safety class.

She got hooked and went on to become an eight-time All-American collegiate shooter at the University of Alaska-Fairbanks.

That led to a career as a sharpshooter in the U.S. Army and these days, Sgt. Sagen Maddalena is a member of the elite World Class Athlete Program, which allows members to train and compete in sports on an international level while representing their country.

You might think shooting is a sport of perfectionists. Maddalena says perfectionism actually works against her as an athlete.

"I think that's one of the things that makes me so good at it is is that I've put in a lot of hours of work and discipline. I've been stubborn to make sure I follow that discipline and that work ethic to be as I can be without being perfect. Having that mentality that would be overwhelming," Maddalena says.

• Few people guess Maddalena's sport correctly. The sport they think she does.
• How to achieve mental clarity and avoid the pitfalls of perfectionism.
• How Maddalena is inspiring kids in small towns to dream big.

All in Stride: A Journey in Running, Courage and the Search for the American Dream is about Olympian Shadrack Kipchirchir and his wife, Sgt. Elvin Kibet, two American professional runners.

Both competed in February's U.S. Olympic Marathon Trials. Shadrack competed for Team USA in the 10,000m at the 2016 Rio de Janeiro Summer Olympics.

Johanna Garton is a longtime Colorado-based endurance sports writer who met the married couple in Denver.

All in Stride tells the story of how the runners independently made their way from Kenyan villages to American colleges, the military and professional running.

Their American dream turns into an Olympic dream as each pushes to represent their new country. Their adjustment to American culture isn't easy and includes brushes with bigotry and intolerance.

"I heard about this program that was part of the U.S. Army based in Colorado Springs. It was soldiers in the U.S. Army who also were training to become world class athletes. I went down and spent time at one of their workouts, and I happened to meet Shadrack, who's kind of the main character in this book," says Johanna.

Johanna Garton started her career as an immigration lawyer. But her love of distance running won out career-wise. She transitioned to sports writing and writes mainly about endurance sports. Johanna ran for Syracuse University as a walk-on. She's run more than 20 marathons including five Boston Marathons . And, she even made it to Everest Base Camp in 2022.

What it's like when the American dream and the Olympic dream collide

The role the US Army plays in helping athletes get to the Olympics

The special role Team USA's immigrant athletes play in the Olympic experience

Kali is one of Team USA's top sprint kayakers. Shelley is a two-time Olympian for Team Australia and the current U.S. National Coach in canoe-kayak.

Kali grew up in Hawaii surrounded by water and her mother's Olympic legacy. But Shelley says she was careful to not push her sport on her kids. Kali started out as a gymnast but couldn't resist the water.

She recently won the K-2 sprint kayak event at the U.S. Olympic Canoe Kayak Team Trials at the CSUS Aquatic Center at Lake Natoma, California. The next and final step in becoming an Olympian is competing in the Continental Olympic qualifier in Sarasota, Florida, in April.

An Olympian being coached by a parent who is also an Olympian is rare. And, Kali and Shelley hope to make that dream happen this summer at the Paris Games.

"We get to travel so much together. It's crazy fun having a mother as a coach, best friend, travel buddy. It's a dream come true," says Kali Wilding.

Shelley Oates-Wilding says, "Representing your country at the Olympics is one of those things. You're being the best you can be in your chosen profession. It's the journey going toward what your Olympics is."

• The growing sport of sprint kayaking
• What it's like growing up with an Olympian for a parent
• What Shelley did to not force her sport on her kids
• What it takes to pursue an Olympic dream while going to a school like USC

Five rapid fire questions with a bonus question.

Loos graduated from Stanford in 2023 and has stayed on in Palo Alto to train with his former college team and Stanford head men's gymnastics coach Thom Glielmi.

Nearly half the U.S. Men's National Gymnastics Team has a Stanford connection. The school is known as an unofficial feeder to the National Team.  The school has won the last four NCAA Championships. And Coach Glielmi served as the 2020/1 U.S. Men's Gymnastics coach at the delayed Tokyo Olympics.

Riley was ranked number three on the team after the recent Winter Cup competition. He grew up in El Dorado Hills, California, and has dreamed of being an Olympian since he was a kid. He credits Stanford for supporting his quest.

"Stanford is basically the feeder system to Team USA Men's Gymnastics . We've created this team atmosphere and culture. It's intense but super friendly and brotherly. So we basically have created a culture through the head coach where nothing goes undone and nobody gets away with not doing what has to be done and we lift each other up all the time," says Riley Loos.

• A deep dive into Stanford Gymnastics' culture of tiered accountability and how you can incorporate the concepts into your team
• Learn how to make people feel comfortable and safe enough that you can call them out when they're not giving their best.
• How male gymnasts feel about the attention and sponsorship opportunities female gymnasts enjoy
• How a viral video made Riley a big deal on TikTok and how he's monetizing his celebrity to fund his Olympic dream

Jason is an evening news anchor at WBAL-TV in Baltimore, hometown of Olympic swimming legend Michael Phelps.

Jason is also a native of Baltimore. And while his wingspan isn't as broad as Phelps, his knowledge of all things Olympic will be by this summer's games.

This is the third in our MEET THE TEAM episodes as we get to know members of the Hearst Olympics Team ahead of this summer's coverage at the Paris Olympics.

• What Jason thought he wanted to be when he went to college (spoiler: it wasn't working as an Olympic reporter)
• The new Olympic sport Jason is especially excited to cover
• How Jason's hobby is likely to benefit Fitz' Instagram feed during the Olympics

That's because the guy often sitting next to him on the anchoring desk doing the news is his identical twin brother Travers.

The Brothers Mackel have share a lot of experiences together. They grew up playing baseball in New Orleans. Both attended college and played baseball at Loyola University. And they both signed on at WDSU more than 20 years ago where Fletcher jokes "we're now a package deal and you're stuck with both of us." 

Soon, the guys will have something else in common as both will have worked on the Hearst Olympic Team. Fletcher is looking forward to adding Olympic experience to a resume that already includes Super Bowls and college championships. 

Fletcher's family has been in New Orleans for generations and civic pride fuels both his work ethic and passion. His energy is off the charts and if you like an inspirational quote, grab a pen because he drops them like crazy! 

• What it's like to work with an identical twin (should probably ask the staff of WDSU about that)
• How his hometown fuels his work ethic and passion
• And the sports guy makes a prediction on who's going to own Beach Volleyball in Paris

Some worry it's not sustainable to stage "mini-Olympics" in host cities to select athletes due to rising costs and expectations.

Freelance writer Erin Strout raises the issue in her most recent article for Outside Online where she investigated whether the popular US Olympic Marathon Trials needs a reboot.

You can read the article here.

Americans love Olympic Trials. They're exciting and showcase the depth of underdog talent like marathon record breaker Fiona O'Keeffe. It's like a mini-Olympics with only Americans taking part to determine who will represent Team USA at an Olympics.

But the downside of the Trials process is that they're money losers for a lot of cities.

Most countries rely on selection committees to pick Olympic teams. Would a selection committee have picked Fiona O'Keeffe to represent her country in marathon? Probably not.

• Arguments for and against the Olympic Trials process
• What a recent US Olympic Marathon race organizer told Erin about the cost of hosting a Trials and why he says his city couldn't do it again
• Who pays for what at an Olympic Trials? The answer may surprise you

Five rapid fire questions with Team USA's speediest female marathoner. 

Domi, as he's known around KCRA 3 and the Hearst Olympic Team, is an encyclopedia of all things Citius, Altius, Fortius, Communiter. (That's the Olympic motto: Faster, Higher, Stronger-Together if you were not blessed with FOUR YEARS of high school Latin as I was.)

In our first MEET THE TEAM episode, I'll explain how the Hearst Olympic Team works and the long history Domi and I have of traipsing the world chasing athletes, telling stories, and testing the limits of sleep deprivation.

Paris will be Domi's 11th Olympic trip. His work history goes back to the 1996 Atlanta Summer Games. But, his love of the Olympics started decades ago as a kid growing up in Salinas, CA.

Domi is one of the smartest people I know and his recall for athletes and their achievements is equal parts impressive and frightening. He's a member of the prestigious Emmy Awards "Silver Circle," awarded for 25+ years in television news. And, he's been a photographer at KCRA for 38 years.

• How Domi became an Olympic reporter
• The responsibility he feels telling young athletes' stories
• What he's looking forward to the most in Paris

We're heading to the 2024 Paris Summer Olympics!

In our Season 11 trailer, Deirdre Fitzpatrick has a look at what to expect over the next few months as we highlight athletes, coaches and all those behind the scenes who support Team USA.

Young was a quarterback for 15 seasons, primarily with the San Francisco 49ers.

He's a two-time MVP (1992/1994), and he's a three-time Super Bowl winner.

But Young says he started working on his post-retirement plans long before he left the game.

He earned his law degree from BYU while playing for the 49ers and now runs HGGC, a successful private equity firm in the Bay Area.

Young spent years downplaying his football past in his new career. But he has fully embraced the magic and nuance of his two worlds.

In 2016, Young published his memoir, "QB: My Life Behind the Spiral."

Young is married and the father of four children, two boys and two girls.

His daughters have shown the greatest interest in playing football.

• Advice on crafting a second act
• How the future Olympic sport of flag football created an incredible bond between father and daughters
• And Taylor Swift and Travis Kelce. Steve Young has thoughts. The empathy he has for Chiefs QB Patrick Mahomes

Science has long backed the health benefits of the great outdoors.

Spending time outdoors impacts your physical and emotional health. Going outside can fight depression and lower blood pressure.

Feel cranky after a long day indoors at school or work? A 10 minutes walk outside soaking in some sun can radically change how you feel and ultimately perform.

Can't think?

Go outside.

Feeling down?

Go outside.

Can't sleep?

Go outside.

You get the idea.

• The viral video from Finland prompting more interest in the health benefits of spending time outside.
• The vitamin you'll increase naturally by soaking up some sun.
• And the link between your eyes, age, sun and sleep.

The calendar change is a great time for a habit refresh.

This week I'm sharing three things I'm doing this year to capture the spirit of a fresh start while also reflecting on the people who enriched my 2023.

Ready to kick your year into gear?

Mentioned during this episode:

Get motivated with entrepreneur Jesse Itzler.

Plan your 24 in 24 with happiness expert Gretchen Rubin.

Clear the digital clutter with tech expert Jennifer Jolly.

• Why you need to sit down and write some good old-fashioned letters in January
• How to craft a 24 in 24 list
• And the easiest way to clear digital clutter

CLICK HERE to listen on iTunes CLICK HERE to listen on Stitcher

It's my secret to doing all the things and trying to be in the moment while I'm doing them.

A brain break is the act of giving yourself a mental time out. That mental rest can boost your mood, increase productivity and make life more enjoyable.

In this episode, we'll identify how to spot your noggin needs a break. (It's not as obvious as you think.)

And, we'll go through a 4 step plan to perfect a brain break. It's a great practice to work on over the holidays.

Also in this episode, we'll review this year's top 10 Dying to Ask episodes.

Stolen Focus: Why you can't Focus and How Think Deeply Again

Eat Pray Love and get creative with Elizabeth Gilbert

Should you get in on the giant water bottle trend?

The power of the happily ever after with Brenda Novak

The big benefits of little luxuries

The site is a go-to for college students to win scholarship money to pay for school.

Dror Liebenthal is bold.org's founder and CEO. The site's goal is to match people and organizations who want to give away scholarship money with students who need cash for college.

It's often difficult for students to find opportunities. But, Dror found it can be just as difficult to give money away!

Dror says, "Often you were spending as much or more to manage the scholarship as you were awarding in the scholarship itself, and what we allow on our platform is allow anybody in any company to easily create a scholarship in minutes with the confidence that 100% of your tax deductible donations going to go towards deserving scholarship winners."

The site has drawn attention (and cash) from companies, individuals and celebrities.

Worried about paying for college? Listen to this one and make sure to tell us if you or any of your family members win a scholarship!

• Find out how bold.org's founder came up with the idea.
• Why it's difficult logistically to give away scholarship money.
• How the algorithm matches students with opportunities
• Learn about some of the more random scholarships on the site
• And see what drives celebrities like Terry Crews and Dwyane Wade to pay it forward through scholarships

Darnell Abraham is starring in the international touring show as George Washington.

Abraham may play a founding father but he also doubles as a wellness guru when it comes to health. He's sharing the health hacks that keep him on stage night after night.

It starts with the basics.

Eat well, exercise and get sleep.

But there are immunity boosters he swears by including a near-daily drink he doesn't really like but feels has made him healthier.

"Immune health begins in the gut and kombucha, it's packed with probiotics, prebiotics depending on what type of kombucha that you get, and I have actually found it to be really helpful. I drink it like every other day," Abraham said. 

He travels with a medicine bag of herbs, teas, and vitamins and he's basically spilling it out so we can make it through the cold and flu season too.

He even has a photo tip to minimize exposure to germs without missing those Instagram moments.

• How Abraham made the decision to accept the offer to tour internationally with "Hamilton."
• A performer hack to stop a sore throat quickly
• Two appliances he swears keep his airways clear
• Why he will never use your pen
• The bougie throat lozenge Abraham says is worth every penny

Richard Birke is the senior vice president of JAMS Institute, a conflict resolution company.

He's a master mediator. Things have to be really bad before he heads into a workplace and usually the goal is to avoid litigation.

But we all deal with conflict in our lives. Maybe it's someone who gets under your skin at work? Maybe it's someone who lets everyone else do all the work. Or, it's someone who knows exactly the wrong thing to say.

Unsettled conflict hurts your mood and impacts both creativity and productivity. The person who suffers the most when you don't deal with drama is you.

Richard has a three-step plan to diffuse conflict. You'll change your mindset and actually get a script of what to say (or not say) to someone annoying you. Think of this as your playbook to reduce drama in your life!

• How to shift your mindset when you're in the middle of a conflict
• What you need to know about your communication style to effectively deal with others
• And a 10-second tip to change the tone of an interaction

This week, we're revisiting the role gratitude plays in our physical and mental health. The holidays are a great time to hit a "reset" and reflect on what's really important in your life.

My colleague Edie Lambert just produced an incredible story on the science of happiness and a new way it's being taught through gratitude at Sacramento State University.

Dr. Meliksah Demir is Sac State's very first "endowed professor in happiness."

He teaches a class called The Psychology of Happiness.

"When you practice gratitude, it has the potential to give you the sense of peace, comfort, which is likely to help you say before bedtime, to breathe easily and then comfortably sleep. Perhaps this could be one reason as to why we are observing those benefits in the sleep domain," says Dr. Demir.

And his students are impressed by what they're learning.

"If you practice gratitude, happiness, you make more money, sleep better, better health. I've been surprised at how many benefits there are," says Amanda Rose.

You can check out Edie's story here.

• The impact gratitude makes in mindset
• How to play the "gratitude game" this holiday season
• What you can learn about a person by asking them what they're grateful for
• And what happened when I asked my colleagues to tell me what they're thankful for right now

That's the advice from biographer Walter Isaacson. And he should know as he's often considered the genius biographer.

Isaacson is a bestselling author. He's written biographies about people including Leonardo da Vinci, Benjamin Franklin, Albert Einstein, Steve Jobs and Jennifer Doudna.

He's a former editor of Time Magazine and served as the CEO of the Aspen Institute in addition to teaching at Tulane University.

His latest book may be his most controversial due to his subject, Elon Musk.

Isaacson spent two years with Musk with what he describes as unfiltered total access.

He thought the book would primarily focus on electric cars and space travel. Then came the Twitter sale in the middle of his writing project.

Now, Isaacson's Elon Musk is out and he's facing criticism from some in the tech world for taking hit too easy on a controversial leader. Isaacson says his job is to be a storyteller and it's a reader's job to reach conclusions on his subjects.

• The unusual deal Walter Isaacson struck with musk before writing the book
• How Isaacson found out Musk had accepted his offer to do the book
• How the Twitter sale impacted his research and book
• Why broadening your interests helps you think bigger

Kim Salisbury is a personal organizer and the creator of Home Method Co. She says a lot of people get a burst of energy when the cooler weather starts. She recommends using that energy to get your house ready before the holiday season.

Want to thrive instead of survive the holidays? The key is getting the holiday to-do's done now, not later.

"I always say to try to get as much done as you can in October and November before Thanksgiving. Make a list of everything that you need to do before the holidays," advises Salisbury. 

The holidays are stressful because of all the extra demands on your time. Those opportunities should be fun. Don't resent them. Just prep for them.

Take our Fall Organization Challenge and give yourself the gift of decompression!

• The psychology behind fall organization
• Why your fridge and pantry deserve your time and Clorox wipes
• How an organizing binge will save you money this holiday season
• The gift hack to reduce waste and increase happiness
• How to make a master holiday to-do list that will keep you accountable

She's the author of "The A to Z of D-Toxing" and the host of the Practical Nontoxic Living podcast.

But Sophia isn't a scientist and didn't study harmful plastics in school.

Becoming a mom for the first time forced her to look at her environment in a whole new way. That led her to question the impact of products she used on her family's health.

The questions turned into answers and, ultimately, major lifestyle changes to reduce exposure to toxic chemicals. Her book reads like an encyclopedia and is like a bible for families trying to reduce toxic exposure.

Along the way, Sophia became the go-to expert in all things toxic. She left her dream job to become a practical, nontoxic lifestyle expert.

In her passion, Sophia found her purpose.

The good news?

Leading a less toxic lifestyle doesn't have to be hard. A few simple swaps can lower your exposure and ultimately let you feel better about harmful toxins that are seemingly everywhere.

Sophia is smart, kind and essentially a non-toxic cheerleader for those of us who would like to do better but really don't need it to feel like a lot of work!

• Sophia's unlikely path from finance to nontoxic lifestyle expert
• The role convenience plays in our lifestyle choices
• 3 simple swaps you can make today to live a cleaner lifestyle
• And, how did Sophia decide to go all-in on her new career?

Sometimes it's just hard to get yourself going, even if you're normally a disciplined person.

It's normal and it's really annoying!

This week, we're looking at where motivation comes from and why it's hard to jumpstart sometimes.

And we have a 4 step action plan to fire up your motivation to get more out of life.

• Defense of the word "busy"
• The difference between "have to's and want to's"
• Why your "want to's" get put off first
• A 4 step plan to get motivated

CLICK HERE to listen on iTunes CLICK HERE to listen on Stitcher

Bill George is the author of a new book called "Victory in the Pool."

Decades before Team USA celebrated names like Michael Phelps and Katie Ledecky, Sacramento was the center of U.S. swimming, and its aquatic leader was a guy named Sherm Chavoor.

Chavoor coached athletes, including Debbie Meyer, Mark Spitz and Mike Burton, to win Olympic gold medals between 1968 and 1972.

Chavoor coached at the Arden Hills Swim and Tennis Club.

But he wasn't a swimmer himself.

And Sherm Chavoor wasn't even his real name.

"He didn't publicize it. His real name was Izikiel Correa and he was a poor kid from the Oakland area. He came to Sacramento as a swim coach and became famous as Sherm Chavoor. Everybody knew him as Sherm Chavoor. I think even his swimmers never really realized his real name," George said.

• How Sherm Chavoor became Sherm Chavoor.
• How he started a swimming dynasty that defied race, religion and social status.
• And how a natural knack for marketing led underdog swimmers and a green coach to greatness.

Talakai is a 34-year-old singer from Sacramento. He turned chairs with his rendition of Sam Smith's "Stay With Me" during the blind auditions on "The Voice." Then, he turned heads with his uncanny resemblance to judge John Legend.

“Wait until you see his face,” Legend told Niall Horan and Gwen Stefani as the other coaches turned their chairs following Talakai’s performance.

Twinning with a superstar is nothing new for Talakai. He can't go anywhere without someone saying something. The thing is, Talakai can sing. Like, really sing. And now the world, and John Legend, know it.

Talakai stopped by the KCRA 3 studios in his now signature "Legend" jacket and charmed everyone he met. He's as likable as he is talented and is enjoying every minute of what he calls "the best week of my life."

He is seizing the moment and has advice on how you can, too.

• What it's like to have a famous doppelganger
• How to take advantage of a natural edge
• How to be in the moment when it happens

It's the idea of approaching something with a 100% fresh perspective or like you've never done it before.

Do you remember the thrill of riding a bike? How about learning to read? Speaking another language and actually having someone understand what you're saying?

Beginner's mind is a little like the social media trend, "I was today years old when..."

It's a powerful tool.

Mastering a beginner's mindset can pay off big time for your physical and mental health.

And it's linked to boosting creativity and overall happiness.

• The areas of your life that can benefit from a beginner's mindset.
• Three ways to develop a beginner's mind.

Elise Hu is the author of "Flawless: Lessons in Looks and Culture from the K-Beauty Capital."

Hu is a journalist and podcaster who currently is the host of "Ted Talks Daily."

Flawless is inspired by her years working as an NPR bureau chief in Seoul, South Korea.

The book examines how South Korea's pervasive beauty culture spread globally as the latest ripple of a Korean Wave of entertainment and tech.

"Six out of 10 of all Netflix subscribers in the world have watched some sort of Korean content. When it comes to Korean beauty, Korea is now exporting more cosmetics and skin care and skin care tools than it exports in smartphones," Hu said.

Hu's book is part memoir, part international investigative reporting, and well-researched.

Fun fact: Elise and I are both graduates of the University of Missouri School of Journalism, and our former professor connected us for this interview!

• How Korean beauty culture seeped into and then dominated beauty culture around the world
• What is technological gaze, and how it impacts your feelings about yourself
• How Zoom forever changed and blurred the visual and virtual world
• Why is glowy skin a thing?
• A reality check on how much beauty costs in terms of time and money
• And how do we get to a better balance in our lives where we're more accepting of who we actually are?

The first generation of kids exposed to a fully digital childhood is coming of age.

Their childhoods have been radically different than their parents' childhoods.

That's led a lot of parents to instinctively want to control kids' access to things like screen time and social media by installing limits and trackers on phones.

It's like a digital tug-of-war between parent and child with sometimes unintended consequences.

Dr. Devorah Heitner is an expert in all things family and tech and she has spent years looking at the impact of screens on kids.

Her new book, Growing Up in Public, examines the good and bad about growing up in a digital world.

Her message is non-judgmental and in many ways, she's more positive about teen screen exposure than their parents are.

In fact, a lot of teens are expressing frustration with their parents after, in some cases, discovering how much of their childhood was shared on social media.

Heitner says parents often express frustration with how much their kids share online. But, in her experience, kids often have a better grasp of online privacy than kids do.

Heitner says, "I have met so many kids who are so embarrassed by things that their parents are posting. When I go into schools, I'll ask kids to step in a circle if their friends have posted something that's embarrassing, and about half the kids will step in. Then, if I say step in if your parents have ever posted something embarrassing, and 100% of the kids will step into the circle."

• What it's like to grow up in public.
• Why Heitner emphasizes mentoring over monitoring.
• Two things parents should do before posting about their kids on social media.
• A warning for schools and families when it comes to education apps that track assignments and grades.
• Why Heitner isn't a fan of tracking apps like Life 360.

Jenn Curtis is an educational consultant, the founder of FutureWise, and co-author of "The Parent Compass." She says back to school stress is normal. But, going into the school year with a plan can help.

The school year is a natural reset for families and a great time to shake up habits, both in and out of the classroom.

Jenn has four tips to help improve academic success for kids. The funny thing? Those tips are applicable to all ages!

It starts with setting out some goals and then setting your kids (and yourself) up for success.

• How to set goals with your kids for the school year
• Why you need a "family meeting" at the start of the year
• How to form a "what if" plan in case kids run into trouble academically
• 4 tips to set your kid (and yourself) up for success this school year

Elizabeth, or Liz as she goes by, is the author of "Save What's Left."

In a field where a strong digital footprint is often a predictor of professional success, Liz is defying the odds.

Her book is one of the most buzzed-about titles this summer. People Magazine called it one of the best books of the summer.

You can credit a lot of things for Liz's success, but a strong social media presence isn't one of them.

Liz has a three-line bio on her website and doesn't do social media.

"I got off social media a couple of years after college. I just decided not for me. I don't like it. I think there's more harm than good. I just felt better being off of it, and so it just stuck, and you do miss things," says Liz.

• What pushed Liz off social media, and how that impacted her mental health and creativity.
• How unusual it is for a "creative" not to use social media to promote a product.
• What it's like to be an "overnight success."

CLICK HERE to listen on iTunes CLICK HERE to listen on Stitcher

It's been a few years since that milestone didn't involve significant talk about the pandemic.

This year felt, dare I say it, normal.

I had that realization while doing an interview with 2008 Olympic Gold Medalist Gabe Gardner. I covered Gardner's golden moment in Beijing and we've been friends ever since. Gabe is still active with Team USA. He's worked as an athlete liaison and Board Member for the United States Olympic and Paralympic Endowment.

Gabe is one of my go-to interviews as we hit the one-year mark to an Olympics. In the last couple of Olympics, we've focused on pandemic protocols, masking, testing and all things COVID-19.

This year, we talked about the fun stuff. It was deliciously normal. And we both remarked after the interview that it felt good to get back to something we'd done before. Been there, done that.

• A challenge to all of us to recognize and appreciate these moments as they come up post-pandemic
• And I'll play the full Q&A I did with Gabe with his thoughts on the one-year countdown to the 2024 Paris Summer Olympics.

Kim has helped families organize college dorms for years. This year, she'll take her own advice when her oldest child heads to college this fall.

"The most important thing that I can say is, don't bring too much, because that's what we have found. That's happening over and over again. You don't need to, much less is more," Salisbury said. Easier said than done. But, studies show an organized living space is key to focus, productivity and happiness. Creating a welcoming and simplified space can go a long way in boosting mental health.

See the full top 10 list of must-have dorm items on Kim's blog.

And listen to this week's conversation with Kim goes over what to pack while unpacking the complex emotions parents feel when their kids leave the nest.

• What to pack and what *not to pack
• The most overrated thing kids put on their beds
• A paperwork checklist before you even step foot on the campus
• The inexpensive space saver parents might want to add to their bedrooms

Decluttering may be the simplest path to destressing.

Research has shown eliminating unneeded or unused things and organizing is good for focus, self esteem and mood.

You can actually lower your cortisol stress hormone by purging areas in your home, especially the places where you spend the most time.

Professional organizer Kim Salisbury is the owner of Home Method Co. She studied psychology in college. And, she says she uses the psychology background every day in her work helping families clear the clutter.

"When you are living in spaces that are calm and organized, it brings your blood pressure down, it brings your anxiety down. It brings your stress level down," says Kim.

Kim says the goal is to make your home feel like a sanctuary and it doesn't have to take a lot of time or money to make it happen.

Do you geek out on all things organization? Check out Kim's blog here. 

• How Kim became a professional organizer.
• The mental health benefits of decluttering your space.
• How negative space impacts your mood.
• The room you need vertical space in.
• And the top five spaces you should declutter first.

CLICK HERE to listen on iTunes CLICK HERE to listen on Stitcher

Inflation has a lot of people looking for ways to bring in more money.

Getting a raise in the job you have now is likely not an option. But adding a part time job might be.

Small business startups aka "side hustles" tend to boom during very specific times.

Tightening job markets, recessions, and inflation inspire fiscal creativity. But it's not always about the money.

Sometimes people road-test a new career by starting a side hustle.

Sometimes people just want something fun to do in their free time!

But how do you maximize money while limiting the additional work hours?

You need a plan and today's guest has some great advice.

Frank Vella is the CEO of the marketing platform Constant Contact.

Frank says new entrepreneurs often run into the same problem.

"My advice to the small business owner is do what you do well and leverage tools to to get done what you don't have time or don't do well," says Vella.

In other words, be realistic.

• How to find a side hustle.
• How to launch your new gig.
• Some Business 101 advice, the do's and don'ts of a small business.
• Why the greatest gift of your side
• And Frank and Fitz even talk parenting.

But Jacyln's personal story has some interesting chapters too. And it starts with quitting a prestigious and lucrative job.

She quit her job in Chicago as an estate planning lawyer right to travel the world. And, she quit that job after seven and a half years, right around the time most attorneys make partner.

The decision was met with a 50/50 reaction from friends and colleagues.

She brought two small backpacks and the hope that she could realize her dream of life as a fiction writer.

It worked. The trip unlocked creativity and fueled her soul in a way her more linear career path was not.

Seven years later, she's settled in Tel Aviv, Israel, lives two blocks from the beach and is living a lifelong dream because she took a chance.

"I had so many fears of how it was going to work and where it was going to end up, and how the writing thing was going to go. And you know, there were a lot of stress in terms of that. But ultimately, I'm so happy I took that risk and I'm really happy where I ended up," Goldis said.

• How Jaclyn knew to trust her gut and quit her lawyer job.
• What her colleagues said when she left law right around the time she was about to make partner
• A reality check on what quitting a job and traveling the world as a single adult is really like.
• What did she pack in the two small backpacks on her trip around the world?
• Where Jaclyn ultimately ended up settling and what her new life as a buzzed-about author is like.
• The quote that guides her life.

It's like a resolution do-over so your future self doesn't have to be irritated by your past self and your current self can lose some anxiety. It's very meta.

80% of New Year's goals or resolutions are a memory by mid-February.

Only one in 10 people will follow through for a solid year on a resolution.

• Why you might be able to blame the weather for tanking your New Year's goals
• 3 reasons why a summer reset makes a lot of sense
• How to re-frame how you look at the calendar in goal setting

Need a new podcast to binge? Here's a link to Scamanda, which I mention on the show.

We're talking about how simple luxuries can have a big impact on your mood and mindset. Think cheap and easy. This is not a heavy lift.

My colleague and dear friend Edie Lambert joins me as co-host.

Both Edie and I are huge fans of the Happier with Gretchen Rubin podcast. Rubin is the best-selling author of The Happiness Project. A few months ago, she published an episode highlighting the value small luxuries have in daily life.

Edie and I loved it and did a deep dive into the little things we do to make a tough day feel a little less horrid. And we each asked our Facebook communities to weigh in too. The result is this episode.

And this is the "Dying to Ask" podcast's 200th episode! This show starts with a quick discussion of how podcasting has changed since our debut and answers a few questions listeners have asked about the success of "Dying to Ask." Thinking about starting a podcast? You're not alone, and the info may give you insight into the podcasting industry before you get started.

Back to luxuries.....

• The big impact of small luxuries.
• We share KCRA viewers' suggestions on little things that make their lives feel fancy.
• And Edie and I share 10 of our small luxuries.

Research continues to prove that summer reading helps kids avoid the brain drain that often occurs during summer break.

Summer reading improves reading skills. Reading fluency is key to academic success in all subjects.

Kids + summer reading = a winning combo.

That said, it's sometimes a tough sell with kids. That's why it's critical to find something that grabs a kid's interest and reflects their individuality.

Tina Ferguson is the owner of Face in a Book bookstore and my co-host on our annual "Summer Beach Reads" show.

In part 2, Tina suggests titles for kids that are rich in inclusivity and imagination. Have a reluctant reader in your home? Tins suggest parents be open to graphic novels, whose popularity has exploded.

"There are things you can do with illustrations along with the vocabulary in the book that really works together to get a beginning reader to really keep going and to really enjoy what they're reading," says Tina.

• How the publishing world is meeting the need for more inclusive books
• Tips to get a reluctant reader hooked on books
• The number one thing parents can do to encourage reading
• Tina's top 10 pics for summer books for kids

Tina's picks for kids:

The Swifts: A Dictionary of Scoundrels/Beth Lincoln

The Sour Grape/Jory John and Pete Oswald

The Agathas/Kathleen Glasgow

When You Trap a Tiger/Tae Keller

Dog Man #11: 20,000 Fleas Under the Sea/Dave Pilkey

Big Tree/Brian Selznick

Where You See Yourself/Claire Forrest

The Windeby Puzzle/Lois Lowry

Judy Moody & Friends: Jessica Finch is in Trouble /Megan McDonald

Once Upon a Book/Grace Lin illustrated by Kate Messner