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Do The Thing, with Whole30's Melissa Urban

Melissa Urban

515
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1.8K
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Do The Thing, with Whole30's Melissa Urban

Do The Thing, with Whole30's Melissa Urban

Melissa Urban

515
Followers
1.8K
Plays
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About Us

Eating healthier, exercising, setting boundaries, managing your money, recovering from addiction, healing from trauma, eliminating toxic relationships...we all have a thing we've been working on, but despite our best intentions, we just can't make it stick. This new podcast from Melissa Hartwig Urban, Whole30 co-founder and #1 New York Times best-selling author, explores what’s been missing every time you’ve tried to do the thing, so you can finally change the pattern and level up for good.

Latest Episodes

Slip into Something Less Comfortable | Scott Carney

Scott Carney (he/him) is an investigative journalist, anthropologist, and the author of my cold shower bible,What Doesn’t Kill Us, and his new book,The Wedge. In this episode, Scott explains that, thanks in large part to technology, we’re all a little TOO comfortable, and it’s making us sick, weak, and fragile. By adding sensation variability to his own life (in the form of ice baths and Wim Hof breathing techniques), Scott developed superhuman levels of endurance and quieted a persistent autoimmune illness. Today, he shares how making yourself just the right amount of uncomfortable can reveal how powerful you really are, and delivers big benefits to your self-confidence, strength, health, and stress-resilience. Continue the conversation with me @melissau on Instagram. If you have a question for Dear Melissa or a topic idea for the show, leave me a voicemailat (321) 209-1480.Do the Thingis part of TheOnwardProject, a family of podcasts brought together byGretchenRubin—all about ...

52 MIN6 d ago
Comments
Slip into Something Less Comfortable | Scott Carney

Summer Hiking 101 | Kristen Bor

If you follow me on Instagram, you’ll know I am a voracious hiker. I love inspiring you to get out on your local trails, but I often hear the idea of hiking is intimidating, and you’re not sure where to start. In this episode, my friend and outdoor adventurist Kristen Bor of Bearfoot Theory will walk you through your next hike start to finish, based on the way I plan and prepare for a day on the trail. We’ll cover finding the right trail for your hiking goals, how to dress, how to pack, what to eat, basic safety and trail etiquette, how to handle animals on the trail, and tips for hiking alone. She also shares the basics behind the “leave no trace” principles, to ensure we are all good stewards of the land. Visitwhole30.com/podcastfor show notes and a full transcript of every episode. You can continue the conversation with me @melissau on Instagram, or by leaving me a voicemailat (321) 209-1480.Do the Thingis part of TheOnwardProject, a family of podcasts brought together byGretchenRubin—all about how to make your lifebetter.Check out the other Onward Project podcasts—Happier with Gretchen Rubin,Side Hustle School,Happier in Hollywood, andEverything Happens. If you liked this episode, please subscribe, leave a 5-star review, and tell your friends to Do the Thing!

52 MIN1 w ago
Comments
Summer Hiking 101 | Kristen Bor

Cold Showers with Ed Sheeran | Just Melissa

In this Just Melissa episode, I share all the details of yet another self-experiment with life-changing results—cold showers. When I vowed to take a freezing cold shower every day for 30 days in February 2020, I hoped they would be the missing factor in finally overcoming my health challenges. What I never expected is how much I’d grow to love them, and how much they'd play a major role in my self-care during the pandemic. Today, I’ll dive into the research that led me down this path, what that very first shower looked like, how my cold showers have evolved since then, and the shockinglyreal benefits I’ve seen. And at the end, I’ll tell you exactly how to structure your own cold shower experiment. Note: Ed Sheeran songs not required... but they help. All sponsorship income from the remainder of Season 2 of Do the Thing will be extended to the Movement for Black Lives. Learn more atm4bl.org. Continue the conversation with me @melissau on Instagram. If you have a question for Dear Melissa or a topic idea for the show, leave me a voicemailat (321) 209-1480.Do the Thingis part of TheOnwardProject, a family of podcasts brought together byGretchenRubin—all about how to make your lifebetter.Check out the other Onward Project podcasts—Happier with Gretchen Rubin,Side Hustle School,Happier in Hollywood, andEverything Happens. If you liked this episode, please subscribe, leave a 5-star review, and tell your friends to Do the Thing!

49 MIN2 w ago
Comments
Cold Showers with Ed Sheeran | Just Melissa

I Am Racist | Just Melissa

I’ve been on hiatus for several months now, and I’m not exactly tiptoeing back in, #blacklivesmatter. I’m also going to say the word “racist” a lot. If that makes you uncomfortable, this episode isdefinitelyfor you. Today, I’m talking to my white listeners about my own anti-racism work, through the lens of the Four Question framework of Byron Katie. The Four Questions have been helping me identify stressful thoughts and move past them into growth and action for more than five years. In this episode, I’ll be applying the Four Questions to my own stories around what it means to be racist. Was it fun? Not exactly. Did it move me past my own shame, guilt, and defensiveness so I can be a better ally out in the world? One hundred percent. Follow along if you are also invested in or just beginning to do your own anti-racism work. All sponsorship income from the remainder of Season 2 of Do the Thing will be extended to the Movement for Black Lives. Learn more atm4bl.org. Continue the...

49 MIN3 w ago
Comments
I Am Racist | Just Melissa

Your Path to Effective Trauma Therapy | Dr. Nicole LePera

Dr. Nicole LePera (she/her), also known as The Holistic Psychologist,is the founder of the Mindful Healing Center in Philadelphia, and trained in clinical psychology at Cornell University and the New School.In this episode, Dr. LePera breaks down the various forms of trauma therapy for the body and mind, sharing the practices that have proven the most effective. She’ll cover what trauma is (hint: it’s far more extensive than just the “Big-T” experiences like assault or abuse), how trauma affects our mind/body connection, and the bodywork and therapeutic practices that can best restore that connection. She’ll explain the various forms of trauma therapy and which are most effective, shares some in-the-moment strategies we can all do to calm an over-active nervous system, and leaves us with specific terms to search for when seeking out a trauma therapist. Continue the conversation with me @melissau on Instagram. If you have a question for Dear Melissa or a topic idea for the show, leave me a voicemailat (321) 209-1480.Do the Thingis part of ‘TheOnwardProject,’ a family of podcasts brought together byGretchenRubin—all about how to make your lifebetter.Check out the other Onward Project podcasts—Happier with Gretchen Rubin,Side Hustle School, andHappier in Hollywood. If you liked this episode, please subscribe, leave a 5-star review, and tell your friends to Do the Thing!

51 MINJAN 28
Comments
Your Path to Effective Trauma Therapy | Dr. Nicole LePera

How to Not Drink | Just Melissa

In this Just Melissa episode, I’m helping you navigate the questions, peer pressure, and social challenges that may arise when you commit to a sober lifestyle, do a Whole30, or take on an “I’m not drinking right now” experiment. I’ll share how to say no gracefully when offered a drink; how to handle questions like “why aren’t you drinking” or statements like “you’re no fun;” and how to respond to peer pressure in a firm but polite way. I also cover how to adjust your social circle, plan events that aren’t centered around alcohol, and navigate dating while sober—and at the end, I’ll provide the ONE mindset shift you’ll need to effectively hold this self-care boundary. Continue the conversation with me @melissau on Instagram. If you have a question for Dear Melissa or a topic idea for the show, leave me a voicemailat (321) 209-1480.Do the Thingis part of ‘TheOnwardProject,’ a family of podcasts brought together byGretchenRubin—all about how to make your lifebetter.Check out the other Onward Project podcasts—Happier with Gretchen Rubin,Side Hustle School, andHappier in Hollywood. If you liked this episode, please subscribe, leave a 5-star review, and tell your friends to Do the Thing!

48 MINJAN 21
Comments
How to Not Drink | Just Melissa

Fix Your Gut | Dr. Michael Ruscio

Dr. Michael Ruscio (he/him)is a Northern California-based clinical researcher, functional medicine practitioner, and author ofHealthy Gut, Healthy You. He’s also the guy I text when I’m having trouble with MY digestion.In this episode Michaelbreaks down the what, why, and how-to of gut health—what it means, how it gets messed up in the first place, and what you can do right now to fix it. We’ll cover the unexpected ways issues in the gut can manifest in the body (insomnia, anxiety, thyroid issues, and more); the simple diet hack (beyond Whole30) that could be the key to a healthier gut; and his simple 3-part probiotic regiment to take the guesswork out of supplementation at home. Make sure to review the show notes atwhole30.com/podcastfor supplement recommendations, shopping lists, and other free resources. Continue the conversation with me @melissau on Instagram. If you have a question for Dear Melissa or a topic idea for the show, leave me a voicemailat (321) 209-1480.Do the Thingis part of ‘TheOnwardProject,’ a family of podcasts brought together byGretchenRubin—all about how to make your lifebetter.Check out the other Onward Project podcasts—Happier with Gretchen Rubin,Side Hustle School, andHappier in Hollywood. If you liked this episode, please subscribe, leave a 5-star review, and tell your friends to Do the Thing!

51 MINJAN 14
Comments
Fix Your Gut | Dr. Michael Ruscio

My Own Worst Enemy | Nedra Glover Tawwab

Nedra Glover Tawwab (she/her) is a licensed clinical social worker and founder of the North Caroline-based Kaleidoscope Counseling. In this episode, Nedra and I dig deep into the subject of self-sabotage—where despite all our good intentions, we are our own worst enemy. In her trademark no-nonsense style, Nedra goes straight to the root and demystifies these tendencies,sharing where self-sabotage starts, how to spot the trend in your own life, and small shifts you can make right this moment to flip the script and stop getting in your own way. Continue the conversation with me @melissau on Instagram. If you have a question for Dear Melissa or a topic idea for the show, leave me a voicemailat (321) 209-1480.Do the Thingis part of ‘TheOnwardProject,’ a family of podcasts brought together byGretchenRubin—all about how to make your lifebetter.Check out the other Onward Project podcasts—Happier with Gretchen Rubin,Side Hustle School, andHappier in Hollywood. If you liked this episode, please subscribe, leave a 5-star review, and tell your friends to Do the Thing!

46 MINJAN 7
Comments
My Own Worst Enemy | Nedra Glover Tawwab

The Work of Byron Katie | Just Melissa

EIn this Just Melissa episode, I walk you through a session of The Work (Byron Katie’s approach to questioning stressful thoughts) done with my own therapist after I sustained a concussion in December 2018. My accident left my physically incapable of doing everything that made me “me”—going to the gym, hiking, reading, working, socializing—and brought on a bout of depression and a crisis of self-worth and value. Through this intimate retelling, I’ll show you how I used The Work to question my stressful thoughts around the accident; see exactly where my pain and confusion were coming from; and change my mindset from fear, frustration, and helplessness to acceptance, compassion, and confidence. Continue the conversation with me @melissau on Instagram. If you have a question for Dear Melissa or a topic idea for the show, leave me a voicemailat (321) 209-1480.Do the Thingis part of ‘TheOnwardProject,’ a family of podcasts brought together byGretchenRubin—all about how to make yo...

41 MIN2019 DEC 31
Comments
The Work of Byron Katie | Just Melissa

Habit Level: Atomic | James Clear

James Clear (he/him) is a writer and speaker focused on habits, decision-making, and continuous improvement, and the author of the international best-selling book, Atomic Habits, which has sold more than 1 million copies worldwide. In this episode,Jamesbreaks down the science of habit into practical, actionable steps to help you shift from feeling stuck to doing the thing, whether you’re trying to start something new or break a pattern that isn’t serving you. He’ll explain his two minute habit hack, why “casting votes” is the best way to solidify a new habit, and what friction has to do with behavioral change. We also talk about how to navigate social influence when you’re trying to stick with a new habit, and why systems matter far more than goals. Continue the conversation with me@melissau on Instagram. If you have a question for Dear Melissa or a topic idea for the show, leave me a voicemailat (321) 209-1480.Do the Thingis part of ‘TheOnwardProject,’ a family of podcasts brought together byGretchenRubin—all about how to make your lifebetter.Check out the other Onward Project podcasts—Happier with Gretchen Rubin,Side Hustle School, andHappier in Hollywood. If you liked this episode, please subscribe, leave a 5-star review, and tell your friends to Do the Thing!

50 MIN2019 DEC 24
Comments
Habit Level: Atomic | James Clear

Latest Episodes

Slip into Something Less Comfortable | Scott Carney

Scott Carney (he/him) is an investigative journalist, anthropologist, and the author of my cold shower bible,What Doesn’t Kill Us, and his new book,The Wedge. In this episode, Scott explains that, thanks in large part to technology, we’re all a little TOO comfortable, and it’s making us sick, weak, and fragile. By adding sensation variability to his own life (in the form of ice baths and Wim Hof breathing techniques), Scott developed superhuman levels of endurance and quieted a persistent autoimmune illness. Today, he shares how making yourself just the right amount of uncomfortable can reveal how powerful you really are, and delivers big benefits to your self-confidence, strength, health, and stress-resilience. Continue the conversation with me @melissau on Instagram. If you have a question for Dear Melissa or a topic idea for the show, leave me a voicemailat (321) 209-1480.Do the Thingis part of TheOnwardProject, a family of podcasts brought together byGretchenRubin—all about ...

52 MIN6 d ago
Comments
Slip into Something Less Comfortable | Scott Carney

Summer Hiking 101 | Kristen Bor

If you follow me on Instagram, you’ll know I am a voracious hiker. I love inspiring you to get out on your local trails, but I often hear the idea of hiking is intimidating, and you’re not sure where to start. In this episode, my friend and outdoor adventurist Kristen Bor of Bearfoot Theory will walk you through your next hike start to finish, based on the way I plan and prepare for a day on the trail. We’ll cover finding the right trail for your hiking goals, how to dress, how to pack, what to eat, basic safety and trail etiquette, how to handle animals on the trail, and tips for hiking alone. She also shares the basics behind the “leave no trace” principles, to ensure we are all good stewards of the land. Visitwhole30.com/podcastfor show notes and a full transcript of every episode. You can continue the conversation with me @melissau on Instagram, or by leaving me a voicemailat (321) 209-1480.Do the Thingis part of TheOnwardProject, a family of podcasts brought together byGretchenRubin—all about how to make your lifebetter.Check out the other Onward Project podcasts—Happier with Gretchen Rubin,Side Hustle School,Happier in Hollywood, andEverything Happens. If you liked this episode, please subscribe, leave a 5-star review, and tell your friends to Do the Thing!

52 MIN1 w ago
Comments
Summer Hiking 101 | Kristen Bor

Cold Showers with Ed Sheeran | Just Melissa

In this Just Melissa episode, I share all the details of yet another self-experiment with life-changing results—cold showers. When I vowed to take a freezing cold shower every day for 30 days in February 2020, I hoped they would be the missing factor in finally overcoming my health challenges. What I never expected is how much I’d grow to love them, and how much they'd play a major role in my self-care during the pandemic. Today, I’ll dive into the research that led me down this path, what that very first shower looked like, how my cold showers have evolved since then, and the shockinglyreal benefits I’ve seen. And at the end, I’ll tell you exactly how to structure your own cold shower experiment. Note: Ed Sheeran songs not required... but they help. All sponsorship income from the remainder of Season 2 of Do the Thing will be extended to the Movement for Black Lives. Learn more atm4bl.org. Continue the conversation with me @melissau on Instagram. If you have a question for Dear Melissa or a topic idea for the show, leave me a voicemailat (321) 209-1480.Do the Thingis part of TheOnwardProject, a family of podcasts brought together byGretchenRubin—all about how to make your lifebetter.Check out the other Onward Project podcasts—Happier with Gretchen Rubin,Side Hustle School,Happier in Hollywood, andEverything Happens. If you liked this episode, please subscribe, leave a 5-star review, and tell your friends to Do the Thing!

49 MIN2 w ago
Comments
Cold Showers with Ed Sheeran | Just Melissa

I Am Racist | Just Melissa

I’ve been on hiatus for several months now, and I’m not exactly tiptoeing back in, #blacklivesmatter. I’m also going to say the word “racist” a lot. If that makes you uncomfortable, this episode isdefinitelyfor you. Today, I’m talking to my white listeners about my own anti-racism work, through the lens of the Four Question framework of Byron Katie. The Four Questions have been helping me identify stressful thoughts and move past them into growth and action for more than five years. In this episode, I’ll be applying the Four Questions to my own stories around what it means to be racist. Was it fun? Not exactly. Did it move me past my own shame, guilt, and defensiveness so I can be a better ally out in the world? One hundred percent. Follow along if you are also invested in or just beginning to do your own anti-racism work. All sponsorship income from the remainder of Season 2 of Do the Thing will be extended to the Movement for Black Lives. Learn more atm4bl.org. Continue the...

49 MIN3 w ago
Comments
I Am Racist | Just Melissa

Your Path to Effective Trauma Therapy | Dr. Nicole LePera

Dr. Nicole LePera (she/her), also known as The Holistic Psychologist,is the founder of the Mindful Healing Center in Philadelphia, and trained in clinical psychology at Cornell University and the New School.In this episode, Dr. LePera breaks down the various forms of trauma therapy for the body and mind, sharing the practices that have proven the most effective. She’ll cover what trauma is (hint: it’s far more extensive than just the “Big-T” experiences like assault or abuse), how trauma affects our mind/body connection, and the bodywork and therapeutic practices that can best restore that connection. She’ll explain the various forms of trauma therapy and which are most effective, shares some in-the-moment strategies we can all do to calm an over-active nervous system, and leaves us with specific terms to search for when seeking out a trauma therapist. Continue the conversation with me @melissau on Instagram. If you have a question for Dear Melissa or a topic idea for the show, leave me a voicemailat (321) 209-1480.Do the Thingis part of ‘TheOnwardProject,’ a family of podcasts brought together byGretchenRubin—all about how to make your lifebetter.Check out the other Onward Project podcasts—Happier with Gretchen Rubin,Side Hustle School, andHappier in Hollywood. If you liked this episode, please subscribe, leave a 5-star review, and tell your friends to Do the Thing!

51 MINJAN 28
Comments
Your Path to Effective Trauma Therapy | Dr. Nicole LePera

How to Not Drink | Just Melissa

In this Just Melissa episode, I’m helping you navigate the questions, peer pressure, and social challenges that may arise when you commit to a sober lifestyle, do a Whole30, or take on an “I’m not drinking right now” experiment. I’ll share how to say no gracefully when offered a drink; how to handle questions like “why aren’t you drinking” or statements like “you’re no fun;” and how to respond to peer pressure in a firm but polite way. I also cover how to adjust your social circle, plan events that aren’t centered around alcohol, and navigate dating while sober—and at the end, I’ll provide the ONE mindset shift you’ll need to effectively hold this self-care boundary. Continue the conversation with me @melissau on Instagram. If you have a question for Dear Melissa or a topic idea for the show, leave me a voicemailat (321) 209-1480.Do the Thingis part of ‘TheOnwardProject,’ a family of podcasts brought together byGretchenRubin—all about how to make your lifebetter.Check out the other Onward Project podcasts—Happier with Gretchen Rubin,Side Hustle School, andHappier in Hollywood. If you liked this episode, please subscribe, leave a 5-star review, and tell your friends to Do the Thing!

48 MINJAN 21
Comments
How to Not Drink | Just Melissa

Fix Your Gut | Dr. Michael Ruscio

Dr. Michael Ruscio (he/him)is a Northern California-based clinical researcher, functional medicine practitioner, and author ofHealthy Gut, Healthy You. He’s also the guy I text when I’m having trouble with MY digestion.In this episode Michaelbreaks down the what, why, and how-to of gut health—what it means, how it gets messed up in the first place, and what you can do right now to fix it. We’ll cover the unexpected ways issues in the gut can manifest in the body (insomnia, anxiety, thyroid issues, and more); the simple diet hack (beyond Whole30) that could be the key to a healthier gut; and his simple 3-part probiotic regiment to take the guesswork out of supplementation at home. Make sure to review the show notes atwhole30.com/podcastfor supplement recommendations, shopping lists, and other free resources. Continue the conversation with me @melissau on Instagram. If you have a question for Dear Melissa or a topic idea for the show, leave me a voicemailat (321) 209-1480.Do the Thingis part of ‘TheOnwardProject,’ a family of podcasts brought together byGretchenRubin—all about how to make your lifebetter.Check out the other Onward Project podcasts—Happier with Gretchen Rubin,Side Hustle School, andHappier in Hollywood. If you liked this episode, please subscribe, leave a 5-star review, and tell your friends to Do the Thing!

51 MINJAN 14
Comments
Fix Your Gut | Dr. Michael Ruscio

My Own Worst Enemy | Nedra Glover Tawwab

Nedra Glover Tawwab (she/her) is a licensed clinical social worker and founder of the North Caroline-based Kaleidoscope Counseling. In this episode, Nedra and I dig deep into the subject of self-sabotage—where despite all our good intentions, we are our own worst enemy. In her trademark no-nonsense style, Nedra goes straight to the root and demystifies these tendencies,sharing where self-sabotage starts, how to spot the trend in your own life, and small shifts you can make right this moment to flip the script and stop getting in your own way. Continue the conversation with me @melissau on Instagram. If you have a question for Dear Melissa or a topic idea for the show, leave me a voicemailat (321) 209-1480.Do the Thingis part of ‘TheOnwardProject,’ a family of podcasts brought together byGretchenRubin—all about how to make your lifebetter.Check out the other Onward Project podcasts—Happier with Gretchen Rubin,Side Hustle School, andHappier in Hollywood. If you liked this episode, please subscribe, leave a 5-star review, and tell your friends to Do the Thing!

46 MINJAN 7
Comments
My Own Worst Enemy | Nedra Glover Tawwab

The Work of Byron Katie | Just Melissa

EIn this Just Melissa episode, I walk you through a session of The Work (Byron Katie’s approach to questioning stressful thoughts) done with my own therapist after I sustained a concussion in December 2018. My accident left my physically incapable of doing everything that made me “me”—going to the gym, hiking, reading, working, socializing—and brought on a bout of depression and a crisis of self-worth and value. Through this intimate retelling, I’ll show you how I used The Work to question my stressful thoughts around the accident; see exactly where my pain and confusion were coming from; and change my mindset from fear, frustration, and helplessness to acceptance, compassion, and confidence. Continue the conversation with me @melissau on Instagram. If you have a question for Dear Melissa or a topic idea for the show, leave me a voicemailat (321) 209-1480.Do the Thingis part of ‘TheOnwardProject,’ a family of podcasts brought together byGretchenRubin—all about how to make yo...

41 MIN2019 DEC 31
Comments
The Work of Byron Katie | Just Melissa

Habit Level: Atomic | James Clear

James Clear (he/him) is a writer and speaker focused on habits, decision-making, and continuous improvement, and the author of the international best-selling book, Atomic Habits, which has sold more than 1 million copies worldwide. In this episode,Jamesbreaks down the science of habit into practical, actionable steps to help you shift from feeling stuck to doing the thing, whether you’re trying to start something new or break a pattern that isn’t serving you. He’ll explain his two minute habit hack, why “casting votes” is the best way to solidify a new habit, and what friction has to do with behavioral change. We also talk about how to navigate social influence when you’re trying to stick with a new habit, and why systems matter far more than goals. Continue the conversation with me@melissau on Instagram. If you have a question for Dear Melissa or a topic idea for the show, leave me a voicemailat (321) 209-1480.Do the Thingis part of ‘TheOnwardProject,’ a family of podcasts brought together byGretchenRubin—all about how to make your lifebetter.Check out the other Onward Project podcasts—Happier with Gretchen Rubin,Side Hustle School, andHappier in Hollywood. If you liked this episode, please subscribe, leave a 5-star review, and tell your friends to Do the Thing!

50 MIN2019 DEC 24
Comments
Habit Level: Atomic | James Clear

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