Hack Your Happiness

Hosted by Mercedes and Anastasia Korngut, co-founders of Small Bits of Happiness. The duo interviews celebrities, Olympians and more iconic individuals. Together, they share what brings them happiness + life hacks. Hack Your Happiness is about making happiness—and life in general—practical, personal, and achievable, through simple hacks built from small habits and shifts. Don't miss an episode! Follow on Instagram for updates + daily happiness:https://www.instagram.com/small.bits.of.happiness/Join our Happiness Family:https://smallbitsofhappiness.com/newsletter-sign-up/

Hack Your Happiness is a health podcast hosted by Small Bits of Happiness, with 140 episodes on record and a Required Pod Score of 80. PitchCentric scores this show on Booking Probability, Listen Score, and live audience signals refreshed every 24 hours.

Small Bits of Happiness hosts Hack Your Happiness, a health show with 140 episodes published.

Our AI reads these to draft pitches. Use them as grounding for a pitch that cites a real guest and a specific topic.

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  Episode #140

  The Exact Episode You Need to Hear If You’re Waiting to Feel Ready: Chef JJ Johnson

  Aug 19, 202656 minS1

  You are not waiting for the right time. You are waiting for someone to say you are ready. Chef JJ Johnson is here because you're ready. You're ready to go after your goals, change your habits, end that relationship, or step into a new and different version of yourself. He joins Mercedes and Anastasia to show you why feeling unready is not a stop sign. You’ll learn how to start without permission, use criticism without letting it control you, and protect the joy behind your work as your responsibilities grow. In this episode: - Why waiting to feel ready can keep you stuck- Learn how to separate useful feedback from noise- Hacks to carve your own way after rejection- Protect the joy in your passion when it becomes your job- Redefine success without relying on awards- The one hour a day JJ believes you should protectChef JJ Johnson is an award-winning and globally recognized chef, restaurant founder, television host, and cookbook author. His work includes Field Trip, the cooking show Just Eats , and the cookbooks The Simple Art of Rice and Between Harlem and Heaven . Explore our website⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Shop the Be Canada Crewneck Follow Chef JJ on Instagram Visit Chef JJ's website Ready to Hack Your Happiness some more? Listen to our interview with Will Guidara. We know you'll love it: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠listen + watch now!⁠ (00:00) Why This Conversation Matters For You(02:11) Discovering Food(03:47) Lessons From Chef JJ's Grandma(05:36) How Did Ghana Change Chef JJ's Life?(08:48) Hacks For Staying Calm Under Pressure(12:29) A New Way To View Success(14:24) Successful Career vs Successful Life(16:55) Why Rice?(20:15) A Quick Pause(20:59) Hacks For Facing Judgement(27:22) Pursue Your Passion & Protect It(31:28) Chef JJ Had To Unlearn THIS(34:13) Storytime: I Wanted To Quit, Here's How I Kept Going(41:18) Our Personal FAVOURITE!(42:09) Chaotic & Memorable Moments In Chef JJ's Restaurant(45:02) Chef JJ's Advice For YOU(46:41) Lessons From Fatherhood(47:27) How Does Chef JJ Connect With His Family?(49:39) The Most Important Lesson From This Conversation(52:16) Rapid Fire(54:02) Find Chef JJ Here(54:44) Life Lessons From The World's Top Restaurant

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  Episode #139

  Happiness Researcher: Do These 5 Things to Feel Happier Every Day! Dr. Elizabeth Dunn

  Aug 12, 202659 minS1

  More money can make you happier. But what you do with it may matter more than you think. In this episode, you’ll learn how to stop chasing the things you think will make you happy and start using your money, time, relationships, and technology in ways that actually make your life feel better. Dr. Elizabeth Dunn breaks down the science behind the everyday choices that shape your happiness, why fear and guilt aren’t always the best motivators for climate action, and how making choices that are good for the planet can also make your own life happier. In this episode: - The surprising way to spend money that can make you feel happier - Why buying more of something you love can actually make you enjoy it less - The simple change that can make everyday experiences feel better - Why introverts may need connection just as much as extroverts - What happens to your happiness when your phone is simply sitting beside you - The real impacts of using AI when you’re feeling lonely - Why the people around you may matter more to your happiness than what you’re doing - How to stop wasting money on things that won’t actually make you feel better - What happiness research says you should spend more of your time and money on Dr. Elizabeth Dunn is a professor of psychology at the University of British Columbia who researches how money, time, technology, and human connection shape happiness. She is the co-author of Happy Money: The Science of Happier Spending and Leave the Lights On: How Joyful Decisions Can Save Our Species . Explore our website⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠Shop the Summer Clothing Collection⁠⁠ Explore Dr. Dunn's new book Ready to Hack Your Happiness some more? Listen to our interview with Dr. Lisa Feldman Barrett. We know you'll love it: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠listen + watch now!⁠ (00:00) Why This Conversation Matters For You(03:49) The Link Between Happiness & Climate Change(05:12) Do THIS To Fight Climate Change(09:11) How Can I Use Money To Feel Happier?(10:31) Can Money Buy Happiness?(12:16) You Need THIS Much Money?(13:36) Buying This Won't Make You Happier(17:05) Behaviour is Contagious(19:30) The Question To Ask Yourself Before Buying ANYTHING!(22:07) Your Sign To Do This(22:42) Things That Feel Productive But Drain Your Happiness(24:33) I Feel Lonely But I Don't Want To Socialize...(26:27) How Much Should I Socialize?(27:44) The Truth About Doing ANYTHING, Alone(28:48) Differences Between Introverts vs Extroverts(31:16) What is The Stranger Engagement Model?(34:57) Wear Your Small Bits of Happiness(36:05) Send THIS Text Message, Today! (37:39) Should I Talk To AI ChatBots?(39:34) AI Research: ChatBots Help With THIS Part of Relationships(40:47) AI's Role in Climate Change(42:53) Do Phones Derail Socialization? (46:15) "I Don't Have Time To Be Happier"(47:43) Dr. Elizabeth Dunn's Formula For a Good Day(50:22) Climate Change, Money, Relationships, Time - Start HERE(52:10) The 'Happiest' Morning(53:32) Dr. Dunn's Most Important Takeaway(54:23) Rapid Fire(58:05) Find Dr. Elizabeth Dunn Here(58:32) Processing Emotions, Hacks For Emotional Management, and How Your Brain Shapes Your Reality

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  Episode #138

  Gut Health Doctor: Do These 3 Things To Feel Happier, Live Longer, & Be Healthier! Dr. Tim Spector

  Aug 5, 202658 minS1

  The food you ate hours ago could be affecting your mood right now.Professor Tim Spector is here to explain the overlooked link between your gut, your brain, and your mood. In this conversation, we're getting deep into how everyday food choices can affect your energy within hours, what may improve in just two weeks, and how to feed your gut without counting every calorie or giving up the foods you love. In this episode: - Discover why your gut is called your second brain - Learn how food can affect your mood within hours - Understand why ultra-processed food may leave you tired or low - Try the two simple food rules Tim believes matter most - Stop treating calories as the best measure of healthy food - Build toward 30 different plants a week without overcomplicating meals Professor Tim Spector is a genetic epidemiologist at King’s College London and co-founder of the nutrition science company ZOE. He has studied twins for more than 30 years and helped lead food-response research involving over 300,000 human gut microbiomes. Explore our website⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠Shop the Summer Clothing Collection⁠ ⁠Follow Tim on Instagram⁠ ⁠Browse ZOE's website⁠ Ready to Hack Your Happiness some more? Listen to our interview with Dr. Andy Galpin. We know you'll love it: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ listen + watch now!⁠ (00:00) Why This Conversation Matters For You (02:00) What is the Gut Microbiome? (05:11) NOBODY Talks About This! (09:43) Foods to Eat vs Foods to Avoid (13:04) How Long Does Food Take to Change My Mood? (18:58) What Can Food Truly Do For Mental Health? (24:01) Quick Pause (24:28) Does the Gut Remember Stress? (28:39) Everything is Linked (30:31) Overwhelmed? Start With THIS (36:08) These Food Facts Will Shock You! (39:03) Unknowns in Food Science (43:03) Lessons From 30 Years of Twin Studies (45:18) Why Do People have Different Types of Microbes? (48:15) Wear Your Happiness (49:23) All About ZOE (53:46) The Most Important Part of This Conversation (54:22) Rapid Fire (56:48) Find Tim Here (57:20) Why Performance Matters, Optimize Your Mood, and Get Better Sleep

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  Episode #137

  How to Master Your Emotions, Stop People Pleasing, & Say No Without Guilt - Melissa Urban

  Jul 29, 20261h 4mS1

  Melissa Urban stopped being nice on purpose. Her relationships got better, not worse. You've said yes to plans you didn't want, dinners you dreaded, and favours that left you resentful. In this conversation you'll learn how to spot exactly where a boundary is missing in your life, what to say out loud when you set it, and how to hold it when the other person pushes back. You'll also stop treating the guilt that follows as proof you did something wrong. In this episode: -Spot the feelings that signal you may need a boundary -Get Melissa's homework for boundary-setting (it's easier than you think!) -How to tell a real boundary from a wall -Exact scripts for what to say in life's most uncomfortable moments -The "energy leaks" quietly emptying you (and what to do) -What saying "no" does to your "yes" -How to raise a kid who can say "no"Melissa Urban is the co-founder and CEO of Whole30 and the author of The Book of Boundaries . Known online as “the Boundary Lady,” she's the expert at teaching people how to say no clearly, kindly, and without apologizing for having needs. Explore our website⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Shop the Summer Clothing Collection Check out The Book of Boundaries Follow Melissa on Instagram Browse Melissa's website Ready to Hack Your Happiness some more? Listen to our interview with Michael Chernow. We know you'll love it: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠listen + watch now!⁠ (00:00) Why This Conversation Matters For You (02:19) Becoming 'That Boundary Lady' (04:15) Where Should I Add Boundaries Into My Life? (08:29) The MOST Important Boundary (10:36) Remember This When You Feel a Boundary Slipping (16:30) Are Boundaries Selfish? (19:57) Do I Need To Disappoint People? (21:58) Your Sign To Do THIS (22:32) Boundaries vs Walls (27:28) Have You Ever Set An Unhealthy Boundary? (29:50) Increase The Power of Your Yes (31:04) Discomfort In Setting Boundaries (35:33) Your Homework -- Do This TODAY! (37:33) Is Cancelling Plans Last Minute a Boundary? (39:33) Use This Boundary Script (40:49) Say YES To This! (41:57) How To Teach Boundaries (44:25) Boundary or Wall? (48:00) Give Us The Script (50:00) What Is An Energy Leak? (53:48) Melissa's First-Ever Boundary (56:54) Having a Bad Day vs Ignoring Your Boundaries (58:24) The MOST Important Part of Today's Conversation (59:37) Rapid Fire (1:02:13) Find Melissa Here (1:03:04) Rewire Your Habits, Change Your Life, and Boost Your Motivation

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  Episode #136

  Why Eating Disorders Happen (and Who's at Risk): Expert Psychologist

  Jul 23, 20261h 6mS1

  Where's the line between healthy eating and a problem with food? This top psychologist draws it with one question. By the end of this episode, you'll have one simple question that tells you whether your relationship with food, work, or anything else has crossed a line. You'll know how to stop putting your life on hold for a body change that keeps moving out of reach. And you'll leave with a 90-second reset you can use between meetings, in the car, or at school pickup. In this episode: - The number one fear Dr. Rachel hears from clients of every age, and the reframe hack she gives them - Why the goalpost keeps moving no matter how much weight you lose - The single question psychologists use to tell healthy habits from harmful ones - How disordered eating differs from an eating disorder - Why high achievers and athletes are more likely to struggle with food - The compliment you should stop giving today - What to say when your kid asks "am I fat?" Dr. Rachel Goldman is a clinical psychologist, speaker, and author of When Life Happens. She specializes in stress management, body image, and disordered eating, and has spent over 15 years helping people separate their self-worth from their appearance. Today she is here to help us build a healthier relationship with food and our own bodies. Explore our website⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠Shop The Be Canada Crewneck Follow Dr. Rachel on Instagram Check out When Life Happens Ready to Hack Your Happiness some more? Listen to our interview with Dr. Jessica Knurick. We know you'll love it: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ listen + watch now!⁠ (00:00) Why This Conversation Matters For You(02:44) Why Dr Rachel Goldman Chose This Field(04:45) Why Are MORE People Struggling?(07:34) Dr Rachel's Advice For Feeling Better About Your Body(11:11) What is Doing The MOST Damage?(14:27) Dr Rachel Says This To All Her Patients(20:23) Who Comes To Your Mind?(21:01) How Can I Tell If I'm Healthy or Unhealthy?(24:52) Eating Disorder vs Disordered Eating(26:57) Criteria For Eating Disorders(29:36) Is There A Correlation Between Success and Eating Disorders?(35:16) If You Know Someone Struggling, Do THIS(36:17) Signs That Someone is Drifting Into Disordered Eating(39:25) Where Does Negative Self Image Start?(44:40) Think About Canada(46:26) Parenting For Different Ages - How to Build a Healthy Mindset Around Food(51:55) What is Body Neutrality?(56:15) The 90 Second Stress Reset You Need!(58:14) When Life Happens(1:01:39) Rapid Fire(1:04:12) Find Dr Rachel Here(1:05:11) Do This For Better Health & Spot Misinformation Online!

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