The Urban Monk podcast with Dr. Pedram Shojai

Pedram Shojai
  • 4.5 (185)
  • Alternative Health
  • Updated Weekly

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 Pain Body & The Somatic Witness Practice

    6d ago

    The Pain Body & The Somatic Witness Practice

    🎙️ Have you ever been flooded by a feeling that had nothing to do with what was in front of you? Dr. Pedram Shojai explores the pain body, the accumulated emotional residue stored in the body that triggers disproportionate reactions in everyday life. Drawing on Eckhart Tolle's framework alongside the neuroscience of Bessel van der Kolk, Peter Levine, and Lisa Feldman Barrett, he grounds this spiritual concept in biology and leads a guided somatic witness practice to begin metabolizing what's been held in the body. 🎯 What You'll Learn: Why unprocessed emotional experiences are stored not as memory but as sensory-motor patterns: muscle tension, visceral bracing, postural holding, and autonomic dysregulation that the brain reads as current and reacts to accordingly The three stages of pain body dissolution: recognition without identification (catch the first contraction before flooding begins), presence without narrative (feel it as pure sensation stripped of story), and somatic completion (let the body finish its full physiologic arc with awareness present) Why catharsis is not the same as completion: catharsis releases pressure but leaves the pattern intact, while somatic completion actually finishes the job Why interoception is the foundational skill: without it, past and present blur together, the pain body colonizes the present without your awareness, and talk therapy alone cannot complete what the body still holds 🔑 Key Insights: "The pain body does not dissolve through understanding it. It dissolves through feeling it all the way through without flinching and without feeding it more story." "Catharsis takes the pressure off but the pattern remains. Completion allows the nervous system to finish its full biologic cycle." "The pain body feeds on identification. The moment you can observe it without merging with it, its grip loosens." 💡 Action Steps: Do the somatic witness practice for ten minutes: scan from crown to feet, find the oldest weight in the body, make contact with it as pure sensation (location, quality, texture, temperature), then stay and allow without trying to explain or resolve it. Note whether the sensation changes quality, shifts, or moves When a disproportionate emotional response arises this week, pause before reacting and ask one question: is this current or is this old? 🎧 Perfect for: Anyone who reacts out of proportion and can't explain why, people who've done years of talk therapy but still feel stuck in old patterns, or those ready to do the somatic work that actually metabolizes emotional residue rather than just describing it. 📚 Mentioned Resources: The Power of Now by Eckhart Tolle Rise and Shine by Pedram Shojai The Body Keeps the Score by Dr. Bessel van der Kolk Dr. Peter Levine, founder of Somatic Experiencing Dr. Lisa Feldman Barrett, Northwestern University Shaking Qigong (Lights On course) 🌐 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 #SomaticHealing #Trauma #NervousSystem #MentalHealth #Mindfulness #EmotionalHealth #BodyMind #Wellness #UrbanMonk #HealthPodcast

    38 min
  2. How Sensory Starvation Is Dimming Your Emotional Life

    May 29

    How Sensory Starvation Is Dimming Your Emotional Life

    🎙️ What if a significant portion of what gets diagnosed and medicated as depression isn't a chemical problem at all? Dr. Pedram Shojai makes the case that chronic sensory starvation, not a neurotransmitter deficiency, is driving much of the flatness, numbness, and low-grade emptiness that modern medicine calls depression. Drawing on neuroscience, clinical research, and his own training at the Yellow Dragon Monastery, he walks through the brain's need for varied sensory input and closes with a guided Sensory Re-Entry practice to begin rebuilding perceptual bandwidth from the ground up. 🎯 What You'll Learn: Why chronic understimulation from screen-dominated environments narrows the emotional signal reaching your limbic system and can look and feel exactly like clinical depression, and why the medical system never asks the prior question The neuroscience: sensory cortices are use-dependent, narrow the input and cortical thickness measurably decreases, and those same cortices feed directly into the limbic system so emotional experience narrows proportionally The three thresholds to rebuild: biological complexity (two hours per week in a biodiverse natural environment produces depression relief comparable to first-line antidepressants per a 2019 JAMA meta-analysis), tactile restoration (mechanoreceptor activation drives serotonin, oxytocin, and cortisol reduction), and olfactory reconnection (smell is the only sense with a direct pathway to the limbic system) Why you cannot supplement your way out of perceptual poverty, and how the Sensory Re-Entry practice rebuilds all three thresholds simultaneously in under three minutes 🔑 Key Insights: "The standard clinical question is what is wrong with this brain's chemistry. The prior question the system never asks is what is wrong with this brain's input." "Depression is not always a chemical problem. Sometimes it's a perceptual poverty problem." "The hike is the fail-safe. Nature restores exteroceptive bandwidth automatically, continuously, and for free." 💡 Action Steps: Do the Sensory Re-Entry practice daily: ground touch in a varied natural texture, take deliberate nasal breaths to open the olfactory channel, and soften your gaze into panoramic vision. Hold all three simultaneously for even a few seconds Start the 24-hour assignment today: 20 minutes outside in the most biodiverse environment available, two minutes of tactile contact with a natural texture, and three slow nasal breaths before your next meal 🎧 Perfect for: Anyone experiencing low-grade flatness, numbness, or emptiness that doesn't fully fit the depression label, people who've tried medication without full relief, or those ready to address the perceptual roots of mood from the ground up. 📚 Mentioned Resources: John Lilly (sensory deprivation research) JAMA Psychiatry 2019 meta-analysis (nature exposure and depression) David Strayer, University of Utah (fMRI nature study) Tiffany Field, Touch Research Institute, University of Miami Andrew Huberman (panoramic vision and autonomic nervous system) Yellow Dragon Monastery 🌐 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 #Depression #MentalHealth #NervousSystem #SensoryAwareness #NatureHealing #Mindfulness #BrainHealth #Wellness #UrbanMonk #HealthPodcast

    36 min
  3. The Toxic Burden Nobody Talks About

    May 22

    The Toxic Burden Nobody Talks About

    🎙️ What if your exhaustion has nothing to do with stress, sleep, or mental health, and everything to do with what's inside your walls, your water, and your air? Dr. Pedram Shojai shares the story of Marcus, a patient who spent four years exhausted with normal labs and twelve medications before discovering the real culprits: mold behind his bathroom wall, mercury from decades of fish consumption, and VOCs off-gassing from new carpet during sleep. This episode breaks down toxic burden, the cumulative effect of environmental toxins that silently degrade your energy and cognitive function over years, and what you can actually do about it. 🎯 What You'll Learn: Why your body cannot distinguish between emotional exhaustion and chemical exhaustion, and why standard blood panels miss chronic toxic burden entirely The three most relevant categories of toxic exposure: mycotoxins from mold (potent mitochondrial disruptors affecting an estimated 25% of the population), heavy metals (which displace essential minerals and inactivate detox enzymes), and synthetic chemicals like VOCs and endocrine disruptors How Phase I and Phase II liver detoxification work, why genetic variants like MTHFR reduce enzyme efficiency, and why an imbalanced system produces intermediate metabolites more toxic than the original compounds Why gut health is foundational: constipation and dysbiosis allow beta-glucuronidase to reactivate cleared toxins, creating a reabsorption loop that keeps toxic burden elevated no matter what else you do 🔑 Key Insights: "Your body does not distinguish between emotional exhaustion and chemical exhaustion. They feel identical from the inside. No one asked Marcus about his environment." "You cannot meditate your way out of a mycotoxin load. You cannot breathe your way to clarity through a nervous system running on impaired mitochondria." "Toxic burden is a silent tax on your body's capacity to perceive, integrate, and respond to the world. Reducing it is not optional maintenance. It's upstream medicine." 💡 Action Steps: Run the structured body inventory: scan for energy quality (diffuse vs. focal fatigue), cognitive quality (brain fog, mental sluggishness), and gut tone (bloating, sluggishness, low-level noise). Diffuse whole-body fatigue with no clear cause is the classic pattern of mitochondrial compromise from toxic burden Do the environmental audit this week: identify your top three highest exposure environments (bedroom, workspace, car). In each space ask: what am I breathing, what surfaces am I touching, what is this space made of, and how old is it. Audit the bedroom first 🎧 Perfect for: Anyone with unexplained fatigue, brain fog, or chronic symptoms that normal labs can't explain, people who've tried everything and still don't feel well, or those ready to take seriously what conventional medicine largely ignores. 📚 Mentioned Resources: Dr. Richie Shoemaker (chronic inflammatory response syndrome research) Dr. Jill Carnahan (mycotoxin and Wi-Fi research) Urban Monk Academy Lights On Course 🌐 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 #ToxicBurden #Mold #HeavyMetals #BrainFog #ChronicFatigue #Detox #MitochondrialHealth #Wellness #UrbanMonk #HealthPodcast

    37 min
  4. Training Your Brain for Peak Performance

    May 15

    Training Your Brain for Peak Performance

    🎙️ What if your brain could learn in hours what normally takes years? Dr. Pedram Shojai sits down with Dr. David Bach, serial entrepreneur and former physician now leading Optios, a company born from DARPA research on accelerating human performance through neuroscience. David walks through how real-time neurofeedback helped novices move 80% up the learning curve toward expert-level performance in just hours, and shares his vision for an AI-powered coach that integrates every sensor in your life to optimize your focus, energy, and performance in real time. 🎯 What You'll Learn: How DARPA scanned 100 elite snipers to find the neurophysiological correlates of expertise, and how giving novices real-time feedback about that brain state rewired their brains in just 2-3 hours Why neurofeedback works: your brain doesn't know what it looks like when it's performing well, and a closed feedback loop teaches it to find and hold that state on command The gap between research-grade neurofeedback tools and consumer devices like Muse, and why the research-to-product pipeline hasn't yet delivered on its original promise How Optios pulls data from Oura, Whoop, Apple Watch, environmental sensors, and proprietary brain metrics into one AI platform that learns your patterns and coaches you in real time 🔑 Key Insights: "Expert brains access a measurable flow state. Novices don't know how to get there. Neurofeedback closes that gap faster than anything else we've found." "Athletes and performers describe the zone but can't reliably access it on command. Neurofeedback gives you a map back to it." "The future of human optimization requires connecting all your data streams into one intelligent platform that learns and adapts to you specifically." 💡 Action Steps: Pay attention to the conditions under which you naturally access flow states: sleep, environment, movement, timing. These are the variables an AI coach would optimize first Explore optios.ai if you work in performance, health, or productivity and want to be early to the next wave of neuroscience-backed optimization tools 🎧 Perfect for: High performers, athletes, and entrepreneurs looking to optimize their edge, anyone curious about the neuroscience of flow states and skill acquisition, or those ready to understand where AI and human performance are heading next. 📚 Mentioned Resources: Optios (optios.ai) Muse and BrainCo (consumer neurofeedback devices) Oura Ring and Whoop 🌐 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 #BrainHealth #Neuroscience #FlowState #Performance #Neurofeedback #AI #Biohacking #Wellness #UrbanMonk #HealthPodcast

    54 min
  5. Chronoception: How to Restore Your Sense of Time

    May 8

    Chronoception: How to Restore Your Sense of Time

    🎙️ Where did this year go? If time feels like it's slipping through your fingers and the days blur together, your chronoception is under attack. Dr. Pedram Shojai explores how the attention economy has systematically compromised your nervous system's ability to perceive and track the passage of time, and introduces the Day's Edge Practice, a four-step evening ritual designed to restore temporal boundaries and make your time feel real again. 🎯 What You'll Learn: The science of your three biological clocks: circadian (24-hour), ultradian (90-minute), and circannual (seasonal) rhythms, and what happens when they fall out of sync with natural light and rest patterns How social media platforms use variable reward scheduling, the same mechanism behind slot machines, to collapse your temporal boundaries and keep you in perpetual dopamine anticipation Why bypassing your natural 90-minute ultradian rest cycles by reaching for your phone overwrites recovery with stimulation until you lose the ability to naturally cycle at all The three temporal anchors for restoring chronoception: morning light exposure, completion signals, and embodied presence check-ins throughout the day 🔑 Key Insights: "A regulated, embodied nervous system experiences time as spacious. A dysregulated one experiences time as a blur or pressure." "High-frequency micro-stimulation compresses subjective time. Social media doesn't just steal your attention. It steals your felt sense of the day." "The Day's Edge practice doesn't create more time. It makes the time you have feel real." 💡 Action Steps: Run the Day's Edge practice tonight: declare out loud "the day is complete," take inventory of what actually happened, spend a minute near a window receiving ambient light without screens, then check in with where fatigue sits in your body Do it three nights in a row and notice whether tomorrow feels distinct from today and whether the night actually felt like a reset 🎧 Perfect for: Anyone whose days blur together, people who feel perpetually behind despite being busy, or those ready to restore their relationship with time using neuroscience and ancient Daoist wisdom. 📚 Mentioned Resources: Dr. Sachin Panda at the Salk Institute (circadian biology research) Dr. David Eagleman at Stanford (time perception research) Harvard Division of Sleep Medicine (circadian misalignment research) 🌐 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 #TimeManagement #CircadianRhythm #Mindfulness #NervousSystem #SleepHealth #DigitalWellness #Wellness #UrbanMonk #HealthPodcast

    30 min
  6. When You Reclaim Your Senses, You Reclaim Yourself

    May 1

    When You Reclaim Your Senses, You Reclaim Yourself

    🎙️ When did you last actually taste your food or feel the temperature of air on your skin? Dr. Pedram Shojai breaks down exteroception, your sensory connection to the external world, and why 11 hours of daily screen time is causing measurable cortical thinning in the brain regions that process sight, sound, and touch. He introduces the three bandwidth gates where modern life constricts your sensory array, then leads a live 5-4-3-2-1 practice to reopen all channels simultaneously. 🎯 What You'll Learn: Why chronic sensory restriction from screen life rewires your brain toward narrow-band input, showing up as brain fog, anxiety, emotional flatness, and disconnection from your body The three bandwidth gates modern life constricts: attention (tunnel vision vs. panoramic awareness), processing (low vs. high resolution sensory data), and integration (weaving multiple streams into coherent presence) The 5-4-3-2-1 practice to reopen all sensory channels simultaneously: five things seen, four felt, three heard, two smelled, one tasted Why Daoist masters spent years restoring sensory channels before any subtle work, and why you cannot develop interoception or do consciousness work when basic sensory hardware runs at 10% 🔑 Key Insights: "Eight hours sleeping, 11 hours on screens means your brain optimizes for a flat rectangle. It stops expecting more, stops looking for depth and texture in the real world." "Quality of perception determines quality of reality. Not thoughts about reality." "Talking about consciousness without practicing awareness is meaningless. You have to taste it yourself." 💡 Action Steps: Practice the 5-4-3-2-1 technique daily: five things you can see, four you can feel, three you can hear, two you can smell, one you can taste. Hold all five channels simultaneously Try three full sensory meals this week with no screens, no podcasts, and no multitasking. Use 5-4-3-2-1 before eating and notice whether the meal tastes different and whether fullness signals come through more clearly 🎧 Perfect for: Anyone dealing with brain fog, emotional flatness, or feeling disconnected from their body, people curious about consciousness work who want a practical entry point, or those ready to trade screen time for full-spectrum sensory aliveness. 📚 Mentioned Resources: Dr. David Strayer, University of Utah (research on nature and sensory restoration) Urban Monk Academy Lights On Curriculum Austin Consciousness Community / Center for Consciousness, University of Texas 🌐 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 #SensoryAwareness #Mindfulness #BrainHealth #ScreenTime #NervousSystem #Consciousness #Wellness #UrbanMonk #HealthPodcast

    28 min
  7. The Sounds You Don't Hear Are Keeping You Wired

    Apr 24

    The Sounds You Don't Hear Are Keeping You Wired

    🎙️ The sounds you don't hear are keeping your nervous system wired. Dr. Pedram Shojai reflects on completing his 100-day gong practice and shares a powerful teaching on silence, sensory awareness, and what constant background stimulation is quietly doing to your body. From the refrigerator hum you've stopped noticing to the screens and notifications that never let your nervous system rest, he explains how becoming aware of your sensory environment is the first step to reclaiming genuine recovery. 🎯 What You'll Learn: Why modern technology keeps you in a constant state of sympathetic nervous system activation, and why your body can't recover without true parasympathetic rest The refrigerator experiment: most people don't notice the constant hum until it cycles off, revealing how deeply habituated we are to unnoticed background stimulation How tuning into your perceptual arrays (sounds, sights, and sensations) lets you understand their impact on your nervous system and make conscious choices about your environment The practice of drinking silence: raw walks without devices, using silence as a grounding tool, and why pauses are one of the most powerful techniques in communication and presence 🔑 Key Insights: "Most people don't notice the refrigerator hum until it stops. That's how habituated we are to the stimulation running underneath everything." "Silence isn't empty. It's where your nervous system finally gets to exhale. Drinking silence is a practice, not an accident." "Gong rules are for you. If they don't mean anything to you, whose rules are they?" 💡 Action Steps: Try a raw walk: leave your phone, earbuds, and devices behind and pay attention to every sound, sight, and sensation in your environment without labeling or judging them Do the refrigerator experiment: sit quietly and identify every background sound you weren't consciously aware of. Notice how your body responds to each one 🎧 Perfect for: Anyone who feels perpetually wired or unable to wind down, people whose rest never feels restorative, or those ready to explore silence and sensory awareness as serious nervous system medicine. 📚 Mentioned Resources: 100-day gong practice Shaolin classics: tendon changing, muscle changing, marrow washing sets Lights On Program Module Two Ghost body practice learn.theurbanmonk.com 🌐 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 #Silence #NervousSystem #StressRelief #Mindfulness #SensoryAwareness #Wellness #Qigong #UrbanMonk #HealthPodcast

    53 min
  8. Temporal Awareness: Where Your Mind Lives

    Apr 20

    Temporal Awareness: Where Your Mind Lives

    🎙️ Most of us spend more than half our waking hours somewhere other than the present moment. Dr. Pedram Shojai unpacks temporal displacement, the chronic habit of living in the past or future, and why it quietly drives stress, poor decisions, and accelerated aging. Drawing on Harvard research by Killingsworth and Gilbert, he walks through the neuroscience of mind wandering and introduces three somatic anchors (breath, gravity, and peripheral vision) that make rumination nearly impossible when held simultaneously. 🎯 What You'll Learn: Why mind wandering correlates directly with unhappiness regardless of where the mind goes, and how temporal displacement activates your HPA axis and burns resources meant for now How the default mode network is designed to wander through threat simulations and autobiographical maintenance, and why the real question is who's driving the bus Three somatic anchors to return to the present: breath (the only autonomic function you can consciously control), gravity (proprioceptive circuits interrupt default mode wandering), and peripheral vision (soft gaze quiets internal dialogue) What temporal displacement is costing you in relationships, decision-making, immunity, sleep, and inflammatory aging 🔑 Key Insights: "We're mentally present only 47% of waking hours. Mind wandering activates your stress response to things that no longer exist or haven't happened yet." "Holding three present-moment channels at once makes rumination nearly impossible. This isn't philosophy. It's neuroscience." "Presence isn't a destination. It's a direction." 💡 Action Steps: Set three alarms daily, stop, ask where your mind is, and run the three anchors for 15 seconds if the answer isn't the present Reverse-engineer your sleep and wake times around full 90-minute cycles, and get morning sunlight first thing to set your circadian clock 🎧 Perfect for: Anyone stuck in chronic worry or mental loops, people whose stress has no obvious current cause, or those looking to build a simple presence practice backed by neuroscience. 📚 Mentioned Resources: Matthew Killingsworth and Daniel Gilbert Harvard mind wandering study Upstream (root-cause health research app, Academy students only) Urban Monk Academy Austin Retreat (May 30-31, 2026) 🌐 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 #Mindfulness #PresentMoment #StressRelief #MentalHealth #NervousSystem #Meditation #Wellness #UrbanMonk #HealthPodcast

    31 min
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4.5
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185 Ratings

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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