Today, Jay welcomes back world-renowned neurosurgeon and neuroscientist Dr. Rahul Jandial for a mind-expanding conversation about memory, attention, and the brain’s incredible potential. Dr. Jandial unpacks the different types of memory and explains why we often forget things like where we left our keys or what we had for dinner. He reassures us that not all memory slips are signs of aging or illness, and shows us how understanding memory can help us feel more in control of our minds.

Jay and Dr. Jandial also dive deep into working memory, the kind of memory that helps us juggle tasks, make quick decisions, and stay mentally sharp. They explore how things like stress, distraction, and even poor sleep can weaken our focus, while simple changes like better digital habits, brain-training games, and quality rest can help us stay mentally strong.

Using relatable examples, from parenting to surgery to driving, Dr. Jandial shares how we can train our brains the same way we train our bodies: with just the right amount of challenge, practice, and consistency.

In this interview, you'll learn:

How to Strengthen Your Working Memory

How to Train Your Brain Like a Muscle

How to Handle Emotional Memories Without Being Overwhelmed

How to Protect Your Brain as You Age

How to Spot Early Signs of Dementia in Loved Ones

How to Create a Brain-Healthy Daily Routine

How to Stay Mentally Sharp in a Distracting World

If you're looking to improve your memory, support a loved one, or feel more mentally present, this episode offers practical tools and powerful insights to help you live with greater clarity and intention.

With Love and Gratitude,

Jay Shetty

Join over 750,000 people to receive my most transformative wisdom directly in your inbox every single week with my free newsletter. Subscribe here.

What We Discuss:

00:00 Intro

02:54 Is Your Memory Really Getting Worse?

06:28 What’s Distracting Your Working Memory

10:26 How to Manage Distractions and Stay Focused

13:39 Understanding the 3 Main Types of Memory

19:05 What’s Distracting Your Working Memory

22:43 Why the Right Amount of Stress Helps You Grow

25:22 Yes, Older Adults Can Have Strong Working Memory

29:14 How Memory Is Built Inside the Brain’s Ecosystem

33:16 The Critical Gap Between Thoughts and Actions

35:31 Simple Ways to Train and Improve Your Focus

40:28 Why Negative Memories Stick With Us

48:55 Three Daily Habits That Keep Your Brain Sharp

51:02 Why Therapy Isn’t One Size Fits All

55:18 Redirecting Your Focus Away From Painful Thoughts

58:30 Debunking the 20 Percent Brain Power Myth

01:00:34 What’s Behind the Rise in Cancer Rates?

01:05:15 A Smarter Way to Take Care of Your Mind and Body

Episode Resources:

Dr. Rahul Jandial | Instagram

Dr. Rahul Jandial | Facebook

This Is Why You Dream: What Your Sleeping Brain Reveals About Your Waking Life

See omnystudio.com/listener for privacy information.

Is your to-do list stressing you out?

How often do you feel like you’re just trying to catch up?

Today, Jay dives deep into the power of slowing down—not as a luxury, but as a necessary life strategy. He walks us through eight actionable and science-backed steps to feel more present and connected to your day–no yoga mat, silent retreat, or drastic life change required. Whether it’s taking five-minute tech breaks, adding little rituals between tasks, focusing on one thing at a time, or even just adjusting your posture, each practice is a reminder that mindfulness isn’t something we need to schedule, it's something we can embody.

Jay reminds us that even the tiniest moments—like taking three deep breaths at a red light or saying your actions out loud—can pull us back into the present. Through real-life stories and powerful research, he shows how we can snap out of autopilot and find calm, clarity, and a sense of control, even on the busiest days.

In this episode, you'll learn:

How to Slow Down to Speed Up Your Day

How to Use Time Anchoring to Manage Stress and Anxiety

How to Transition Tasks with Micro-Rituals, Not Rush

How to Narrate Your Actions to Stay Present in the Moment

Whether you’re juggling back-to-back meetings, dealing with family chaos, or just craving a little peace, this episode is your gentle reminder to slow down, take a breath, and tap back into the calm that’s always been there—one mindful moment at a time.

With Love and Gratitude,

Jay Shetty

Join over 750,000 people to receive my most transformative wisdom directly in your inbox every single week with my free newsletter. Subscribe here.

What We Discuss:

00:00 Intro

01:09 How to Reconnect with Your Day and Move with Intention

03:25 Step #1 Take 5 Minute Tech Breaks to Recharge Focus

06:45 Step #2 Pause Emotionally to Regain Clarity

10:47 Step #3 Simplify Your Choices to Avoid Overwhelm

12:47 Step #4 Are You Working on Too Many Things at a Time?

16:01 Step #5 Reset Your Posture to Shift Your Mindset

20:40 Step #6 Time Can Be Your Anchor—Not Your Stressor

24:08 Step #7 Create a Reset Ritual Before Your Next Task

27:56 Step #8 Narrate Your Actions Out Loud to Stay Present

See omnystudio.com/listener for privacy information.

Have you been pretending to be okay?

Is there something you’ve been keeping inside?

Today, Jay welcomes model, digital creator, and mother of three, Nara Smith, for an intimate conversation that blends vulnerability, wisdom, and humility. Known online for her serene ASMR-style cooking videos and elevated fashion-forward kitchen aesthetic, Nara opens up about the personal journey that shaped her—from her childhood in Germany to signing with IMG Models at just 14. Together, Jay and Nara explore the gap between her curated online image and her lived experience, touching on childhood influences, struggles with body image, and the courage it took to forge a creative career on her own terms.

Nara candidly opens up about the physical and emotional toll of working in the modeling industry at such a young age, the silent battles with her body through eczema and lupus, and how motherhood reshaped her priorities. She shares how cooking from scratch became a lifeline, first as a necessity to manage her health, then as a passion, and eventually as a business. As she and Jay reflect on marriage, communication, and the complexities of being modern, working mom, Nara’s groundedness and clarity shine through. Nara opens up about her love story with Lucky Blue Smith—their whirlwind but intentional path to marriage—and the beautifully messy reality of raising three kids. It’s a powerful reminder that real joy and purpose come from living true to yourself.

In this interview, you'll learn:

How to Balance Career, Motherhood, and Marriage

How to Heal Through Food and From-Scratch Cooking

How to Set Healthy Boundaries on Social Media

How to Communicate Better in a Relationship

How to Stay Grounded in a Fast-Paced World

How to Know When You’ve Met the Right Partner

How to Handle Online Criticism with Grace

No matter where you are in your journey, whether you’re building a career, navigating relationships, chasing a dream, or simply trying to keep up with life’s daily demands, remember this: you don’t have to fit into anyone else’s mold to be worthy.

With Love and Gratitude,

Jay Shetty

Join over 750,000 people to receive my most transformative wisdom directly in your inbox every single week with my free newsletter. Subscribe here.

What We Discuss:

00:00 Intro

02:16 Blending a Love for Fashion and Cooking

04:44 The Grandmother Who Shaped Her Life

07:57 Starting a Modeling Career at 14

09:15 How to Put Confidence Before Comparison

10:02 Protecting Kids from the Dangers of the Online World

11:59 How Early Parental Trust Can Fuel Success

12:49 Why You Should Never Sacrifice Your Health

14:03 Finding Real Love in the Digital World

17:01 How Modern Dating Has Evolved

18:55 Making Young Marriage Work

21:51 The Power of Knowing What You Want

23:45 Building a Relationship on Shared Values

26:30 Marriage Is Both Collaboration and Compromise

29:45 Why Fast-Paced Dating Doesn’t Work

30:54 Working Together to Strengthen Your Relationship

33:31 Communication Is Key to Connection

35:56 Becoming a Parent on Your Own Timeline

38:29 Your Life, Your Choices

42:18 Own and Celebrate Your Path

44:05 Don’t Let People’s Projections Define You

47:32 What You See Online Isn’t the Whole Truth

50:02 Facing Online Negativity with Strength

52:05 Other’s Opinions Don’t Determine Your Worth

53:25 Choosing What to Share and What to Keep Private

56:10 How Food and Diet Can Transform Your Health

01:00:29 Finding Joy and Creativity in Cooking

01:01:24 How Her Online Persona Was Born

01:04:05 The Reality Behind the Content

01:06:48 Simple Daily Habits That Strengthen a Relationship

01:09:44 Tackling the Hard Stuff with Joy

01:13:04 Dressing for Confidence and Productivity

01:17:58 Living Life on Your Own Terms

01:20:23 Nara on Final Five

Episode Resources:

Nara Smith | TikTok

Nara Smith | Instagram

See omnystudio.com/listener for privacy information.