The Urban Monk podcast with Dr. Pedram Shojai

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

  1. The Supplement Trap: What You Actually Need

    4 HR AGO

    The Supplement Trap: What You Actually Need

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

    25 min

  2. 31 OCT

    Food Fear Pandemic: Break Free from Food Anxiety

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

    36 min

  3. 24 OCT

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

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

    22 min

  4. 21 OCT

    The Science of Hormesis: How Strategic Stress Makes You Stronger

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

    35 min

  5. 17 OCT

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

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

    43 min

  6. 13 OCT

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

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

    25 min

  7. 10 OCT

    The Sleep Quality Paradox: Why 8 Hours Isn't Enough

    🎙️ In this essential Urban Monk weekly call, Pedram explores the critical distinction between sleep quantity and sleep quality—revealing why many people who log 7-8 hours still wake up exhausted. Drawing from his experience owning sleep labs, he breaks down the architecture of restorative sleep, identifying common saboteurs from blood sugar dysregulation to environmental factors that prevent deep sleep and REM cycles. 🎯 What You'll Learn: Why sleep is a symphony of stages—light sleep, deep sleep (the repair shop), and REM sleep (the brain's therapy session)—and you need 4-6 complete cycles for full restoration The four types of restoration your body needs: physical (tissue repair), neural (emotional processing), metabolic (hormonal balance), and nervous system (true rest) Common physiological saboteurs: blood sugar dysregulation (waking at 3 AM), cortisol issues (waking 3-5 AM), inflammation, and hormonal imbalances Environmental sleep killers: light pollution disrupting melatonin, EMF exposure, temperature above 68-72°F, and noise Behavioral saboteurs: late eating, alcohol destroying REM sleep (25% suppression from one drink), blue light, and exercise timing 🔑 Key Insights: "Sleep optimization begins the moment you wake up. You cannot out-supplement, out-meditate, or out-biohack poor sleep—it's the foundation for every other health practice." "Better sleep, not more sleep, is the key to energy, healing, and cognitive performance. Many people doing 'everything right' still don't get results because they're missing sleep quality." "Circadian anchoring alone—morning bright light within 30 minutes and dimming lights 2-3 hours before bed—produces 25-35% improvement in sleep quality." 💡 Action Steps: Tomorrow morning: Get bright light exposure within 30 minutes of waking to set your cortisol spike and melatonin timer (14-16 hours later) Tonight: Implement the three-hour rules—no food, intense exercise, or alcohol 3 hours before bed Before bed: Try the 4-7-8 breathing technique and keep your room at 68°F maximum 🎧 Perfect for: Anyone who logs 7-8 hours but still wakes up exhausted, those experiencing midnight waking or poor energy despite "doing everything right." 📚 Mentioned Resources: Deep Sleep Solution program Urban Monk Academy Magnesium supplements (Mag Threonate or Glycinate, 300-400mg) L-theanine (200mg) Oura Ring and Whoop Band for sleep tracking 🌐 Connect with Dr. Shojai: Website: theurbanmonk.com Books: The Urban Monk, Inner Alchemy, Focus Documentaries: Interconnected, Gateway to Health, Trauma #UrbanMonk #SleepQuality #DeepSleep #REMSleep #CircadianRhythm #SleepArchitecture #BloodSugar #CortisolBalance #SleepOptimization

    26 min

  8. 3 OCT

    Healing Parkinson's Through the Microbiome: Martha Carlin's Journey from Accountant to Microbiome Pioneer

    🎙️ When Martha Carlin's 44-year-old marathon-running husband was diagnosed with Parkinson's disease in 2002, she applied her auditor's mindset to examining the evidence behind this "old person's disease." What followed was a remarkable 20+ year journey from studying food toxins to pioneering targeted probiotic therapies that significantly improved her husband's condition. 🎯 What You'll Learn: How Martha discovered two distinct Parkinson's phenotypes distinguishable by gut bacteria and developed targeted probiotic "teams" instead of single-strain approaches Why her husband's UPDRS score improved from 35 to 20 using mannitol-producing bacteria that stopped protein aggregation The hidden dangers of glyphosate: disrupts 3,900 secondary metabolites, chelates minerals, and blocks the shikimate pathway for essential amino acid production How specific probiotic strains work together: Leuconostoc mesenteroides removes oxygen, Pediococcus acidilactici breaks down proteins, Lactobacillus plantarum degrades glyphosate Why Parkinson's and Alzheimer's are being called "Type 3 Diabetes" and the microbiome connection to both 🔑 Key Insights: "Parkinson's requires ecosystem-based treatment, not 'magic bullets.' Total toxic burden matters more than single exposures—it's lifetime accumulation of air pollution, golf course chemicals, dry cleaning fluids, and glyphosate." "We moved from 16S sequencing to functional genomics and discovered it's not about single strains—it's about microbial teams working together. The glycocalyx restoration was key to reducing tremors." "Glyphosate doesn't just affect gluten—it's a mineral chelator depleting soil nutrients and disrupting the shikimate pathway that produces essential amino acids. It's systems biology, not either/or thinking." 💡 Action Steps: Investigate your lifetime toxic exposure history: work environments, home chemicals, agricultural exposure, geographic pollution Consider microbiome testing to understand your specific bacterial ecosystem rather than taking generic probiotics 🎧 Perfect for: Anyone with Parkinson's or neurodegenerative disease, those interested in the gut-brain connection, people concerned about environmental toxins and glyphosate exposure. 📚 Mentioned Resources: BioticQuest.com - Martha's targeted probiotic company "The Parkinson's Plan" by Dr. Ray Dorsey "Missing Microbes" by Dr. Martin Blaser Martha's Quest Blog and Substack Ancient Organics Bioscience - soil probiotic formulas 🌐 Connect with Dr. Shojai: Website: theurbanmonk.com Books: The Urban Monk, Inner Alchemy, Focus Documentaries: Interconnected, Gateway to Health, Trauma #UrbanMonk #Parkinsons #Microbiome #GutHealth #GutBrainAxis #Glyphosate #TargetedProbiotics #Neurodegeneration #FunctionalMedicine #EnvironmentalToxins

    36 min
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About

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

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