The Inhabit Interview

What does science actually tell us about improving our lives?In this episode of Inhabit, entrepreneur and mathematician Spencer Greenberg, co-author of The 12 Levers: The Complete Psychological Toolkit for Improving Your Life, shares how evidence-based psychology can help us understand ourselves, overcome challenges, and build better habits.After studying more than 500 self-improvement techniques, Spencer and his co-author organized their findings into 12 psychological strategies. He explains why different people need different approaches, how exposure therapy helped him manage social anxiety, and how behavioral activation can help people reconnect with activities that bring meaning and enjoyment.The conversation also explores the replication crisis in psychology, the importance of identifying your intrinsic values, misconceptions about trauma and memory, Stoic resilience, and a practical technique for postponing worry rather than letting it dominate your day.Spencer also shares the small habits he uses to support his own wellbeing, including gratitude, meditation, stretching, and habit stacking.In this episode, we explore:What makes a self-improvement technique genuinely evidence-basedHow to face fears through gradual exposureWhy your goals should reflect what you deeply valueHow action can help interrupt cycles of depressionWhat the science says about trauma and memoryHow to rehearse difficult situations and manage worryHow to build habits that adapt to your changing needsExplore Spencer's work: “The 12 Levers: the Complete Psychological Toolkit for Improving Your Life” (affiliate)Intrinsic Values TestThe Clearer Thinking newsletterThe Clearer Thinking podcast… and more via Spencer Greenberg’s ClearerThinking.orgLearn more about Inhabit: https://getinhabit.substack.com/

What does it take to build a company that millions of people trust?In this episode of The Inhabit Interview, Julie Shane sits down with Tim Huelskamp, CEO and co-founder of 1440, the news and knowledge platform serving more than 4.7 million subscribers. Tim shares the habits, relationships, and leadership principles that helped transform a simple newsletter sent to 78 friends and family into one of the fastest-growing media companies in America.From customer obsession and company culture to founder grit and vulnerability, this conversation is packed with practical wisdom for entrepreneurs, leaders, and anyone building something meaningful.⏱️ TIMESTAMPS00:00 Why hiring great people is a founder's most important job00:50 The story behind 1440's growth to 4.7 million subscribers03:00 Why customer obsession became a core company principle04:00 Studying the habits of world-class founders06:00 The importance of listening to customers every day08:00 Building trust with customers and employees10:00 Why great companies prioritize people12:00 How Tim hires exceptional talent14:00 The secret to retaining top performers17:00 Founder grit and the difficult early years20:00 Finding the right co-founder24:00 Vulnerability as a leadership skill28:00 Personal habits, health, and quitting alcohol31:00 Building community and helping entrepreneurs succeed34:00 The loneliness epidemic and creating meaningful connections36:00 Why success comes from falling in love with the processIn this conversation you'll learn:• Why great teams beat great ideas• The habits of successful founders• How to create a culture people never want to leave• The power of customer obsession• How vulnerability builds trust• Why grit matters more than talent in the early stages• The importance of community and relationshipsJoin 1440’s newsletter: join1440.comJulie Shain’s Substack: https://getinhabit.substack.comFollow Julie on Instagram: https://www.instagram.com/getinhabit

What makes a good life?According to evolutionary psychologist Robin Dunbar, the answer may be simpler and more profound than we think: friendship.In this episode of Inhabit, we explore the science of human connection, from the evolutionary origins of friendship to the famous concept known as Dunbar's Number. Robin explains why our relationships are central to our health, happiness, and survival, and how our brains evolved to navigate increasingly complex social worlds.We discuss why humans can maintain only a limited number of close relationships, how children develop the ability to understand other minds, what primates reveal about our social nature, and why meaningful friendships may be one of the strongest predictors of a flourishing life.Whether you're interested in psychology, human behavior, habits, or building deeper connections, this conversation offers a fascinating look at what it means to belong.In this episode:Why friendship is humanity's evolutionary superpowerThe origins of Dunbar's NumberHow many meaningful relationships we can maintainThe layers of friendship and social connectionTheory of Mind and understanding othersWhat primates teach us about human relationshipsThe connection between friendship, health, and longevityWhy belonging is essential for a flourishing lifeTimestamps Timestamps00:00 Why Friendship Is Essential01:35 Dunbar's Number Explained04:50 Friendship in Childhood14:00 The Layers of Friendship20:10 How Humans Bond24:50 The Loneliness Epidemic28:10 The Seven Pillars of Friendship32:20 Can Men and Women Be Friends?39:10 The People Who Matter Most40:40 Making Friends as an Adult44:10 Why Friendships End49:10 Robin Dunbar's Biggest LessonLINKSDunbar’s book: http://bit.ly/4vyS4YVInhabit Substack: https://getinhabit.substack.comFollow Inhabit on Instagram: https://www.instagram.com/getinhabit

What if uncertainty isn’t the problem… but our inability to tolerate it is?In this episode, author and journalist Simone Stolzoff discusses why modern life has made us addicted to certainty, how smartphones and social media increase anxiety, and why learning to live with uncertainty may be one of the most important skills of our time.We explore the psychology behind overthinking, control, relationships, parenting, decision-making, creativity, and why people often seek answers where none truly exist.Based on Simone’s book How to Not Know: The Value of Uncertainty in a World That Demands Answers, this conversation offers practical tools for dealing with anxiety, ambiguity, life transitions, and the fear of making the wrong choice.Timestamps00:00 Why uncertainty feels harder than ever01:20 Smartphones, anxiety, and the fear of not knowing02:40 Simone’s personal struggle with uncertainty04:00 The career decision that changed his life05:30 Why there is often no “right choice”06:15 The surprising benefits of uncertainty07:00 The 3 certainty traps07:30 Comfort and fear of change08:45 Hubris and pretending to have answers10:00 Why certainty is often a false promise10:45 Control and the illusion of planning life11:45 Uncertainty in relationships and connection13:00 The couple who spent a year apart15:00 Loneliness and fear of vulnerability17:00 The man who randomized his entire life19:00 Is avoiding decisions another form of control?20:00 Exploration vs exploitation in life22:00 Novelty, routines, and personal growth23:00 Parenting, routines, and uncertainty24:30 Can too much routine become limiting?26:00 Why novelty doesn’t always mean “more”28:00 Discovering new sides of people you love29:00 Keeping relationships alive through curiosity30:00 Parenting and letting go of control32:00 Sleep training and changing your mind34:00 The pressure to always be right35:00 Parenting mistakes and identity37:00 How to build tolerance for uncertainty38:00 Finding stability during chaotic times39:00 Trusting your future self40:00 Why uncertainty is also possibility41:00 Final thoughts and Simone’s book📚 Get Simone’s book "How To Not Know" HERE: https://amzn.to/4tFwkcw Julie Shain’s Substack: https://getinhabit.substack.com (affiliate)Follow Julie on Instagram: https://www.instagram.com/getinhabitIf you enjoyed this episode, make sure to subscribe, like, and leave a review.

What does it actually take to balance a successful Hollywood career with deep, fulfilling relationships? Actress and executive producer Allison Williams gets radically honest about the habits, mindset shifts, and hard-won lessons that help her invest in her life, family, friendships, and marriage.Allison Williams is an actress and executive producer best known for her breakout role as Marnie in HBO's “Girls,” and her critically acclaimed performances in Jordan Peele's “Get Out” and “M3GAN.” She is also the co-host of “Landlines,” a podcast about friendship, motherhood, and navigating modern life with your closest friends by your side.She reveals:- The accidental decision at age 22 that she credits for helping her navigate her career - The audition trick that made Lena Dunham say "there she is," and how improv training made it possible - The note-writing habit she and her husband share that keeps their romance alive between busy shoot schedules - The one habit she's desperately trying to protect her son from developing - What Rita Wilson taught her about celebrating wins before you know the outcome - Why she keeps a notepad next to her during playtime…and why it makes her a better mom, not a distracted one - The leadership habits that make actors and crew actually want to work with herTIMESTAMPS00:00 – Intro: "We're lucky enough to play dress up for a living" 01:00 – How Allison and Julie met in Yale's improv group Just Add Water 03:30 – Why improv is foundational to Allison's acting career 05:00 – Getting rejected from Yale's main stage musical, and discovering improv 07:30 – The insane sequence of events that led to her Girls audition 10:30 – Lena Dunham asks her to improvise, and she nails it 13:00 – Filming the pilot, the table read, and the slow-burn of big career milestones 14:30 – Rita Wilson's advice: celebrate every small victory16:00 – Anxiety, catastrophizing, and adding gratitude to the mix 19:00 – How she got sober at 22, one month at a time 21:30 – 12-step programs, therapy, and finding her own path to staying sober 24:00 – Why habits are the foundation of presence and energy 26:00 – Allison's podcast Landlines and de-stigmatizing parenthood 27:00 – The universal chaos of car seats and the magic of Inside Out 29:00 – Having a nanny, acknowledging privilege, and not comparing yourself to celebrities 30:00 – Why Allison moves slowly through chores (and loves assembling IKEA furniture) 32:30 – Long-term friendships from kindergarten: what they really mean 35:00 – Going back on SSRIs, and why she finally stopped ignoring her own advice38:00 – The habits she hopes her son Arlo will (and won't) develop 40:30 – Finding quality connection time with your kids 42:00 – The "guess what happened at school" game with Arlo 44:00 – Staying present: notepads, phones face-down, and intention 47:00 – Romance as a practice: love notes, post-its, and hiding letters in suitcases 51:00 – Allison as an archivist — saving every note 53:00 – Habits for aspiring actors: line memorization, morning routines, and managing nerves 55:00 – Executive producer habits: learning names, checking in, and setting the tone on set 57:30 – The accordion of work and home life — and transitioning between them 58:30 – DVF's "wink at yourself in the mirror" habit and staying connected to yourself 59:00 – Wrapping up + how to support the showLINKSLandlines Podcast: https://podcasts.apple.com/us/podcast/landlines-with-allison-williams/id1818021794 Allison's Instagram: https://www.instagram.com/aw/Julie Shain’s Substack: https://getinhabit.substack.comFollow Julie on Instagram: https://www.instagram.com/getinhabit

In this episode, we sit down with Spencer Russell, creator of Toddlers CAN Read, to break down how children actually learn to read, and why most parents are getting it wrong.If you’ve ever wondered:- Can toddlers really learn to read?- What’s the best age to start reading?- Is school enough to teach your child to read?- How do you teach reading in just 5 minutes a day?This conversation gives you a simple, science-backed approach to early literacy….plus real strategies you can start using immediately!Follow Russell Spencer:https://www.toddlersread.com/https://www.youtube.com/@toddlerscanreadInhabit:⬛ Join the Inhabit Substack here - https://getinhabit.substack.com⬛ Follow the Inhabit Podcast on Instagram - https://www.instagram.com/getinhabit?igsh=a3N2ODl3ZzJ3eDZ5

In this episode, Charles Duhigg, Pulitzer Prize-winning journalist and author of The Power of Habit and Supercommunicators, breaks down how habits shape the way we communicate.We explore how conversations often happen on autopilot, why people feel misunderstood, and the simple communication habits that can dramatically improve connection with your partner, children, and colleagues.If you’ve ever felt like you’re “missing each other” in conversations, this episode will give you practical tools to become a better communicator. LINKSCharles Duhigg’s books on Amazon: https://bit.ly/3Q0HPwQCharles Duhigg’s Substack: https://charlesduhigg.substack.comJulie Shain’s Sustack: https://getinhabit.substack.comFollow Julie on Instagram: https://www.instagram.com/getinhabit

What actually matters in parenting and what doesn’t?In this episode, economist and bestselling author Emily Oster breaks down the data behind the biggest parenting decisions, from pregnancy to toddler years and beyond.We talk about sleep, feeding, discipline, and even marital satisfaction—what the research says versus what most parents believe.If you’ve ever felt overwhelmed by conflicting advice, this episode will help you make clearer, more confident decisions backed by evidence.Timestamps00:00 Why most parenting advice is wrong01:30 Emily Oster’s approach to parenting04:00 Pregnancy myths and food choices08:00 Why sleep matters more than you think14:00 Sleep training explained with data16:00 Breastfeeding vs formula19:00 Toddler nutrition and picky eating23:00 Discipline that actually works30:00 Reading and child development33:30 Marital satisfaction and parenting37:00 The 4 F’s decision-making framework42:00 How to think better as a parentEmily Oster is a professor of economics and the bestselling author of Expecting Better, Cribsheet, and The Family Firm. Her work focuses on helping parents make better decisions using data instead of fear. Check out her website: https://parentdata.org/ Check out her books here: http://bit.ly/4tpwZyYInhabit: Join the Inhabit Substack here - https://getinhabit.substack.com Follow the Inhabit Podcast on Instagram - https://www.instagram.com/getinhabit?igsh=a3N2ODl3ZzJ3eDZ5

Why do some people stick to habits effortlessly… while others struggle no matter how hard they try?In this episode, we sit down with Gretchen Rubin, bestselling author of The Happiness Project and The Four Tendencies, to break down why your personality determines how you build habits, and how to finally make them work for you.You’ll learn how to identify your tendency (Upholder, Questioner, Obliger, or Rebel) and use it to your advantage, so you can build habits that actually stick without forcing yourself into systems that don’t fit.If you’ve ever felt like you lack discipline or consistency… this will change the way you see yourself.What you’ll learn:* Why most habit advice doesn’t work for everyone* The 4 personality types that shape behavior* How to stay consistent without relying on motivation* The key to building habits that feel natural (not forced)* Simple strategies you can apply immediatelyFind out your tendency:Take the quiz → https://gretchenrubin.com/quiz

Get Jessie’s new book here:https://www.simonandschuster.com/books/9-Months-That-Count-Forever/Jessie-Inchauspe/9781668219126What if your baby’s brain, metabolism, and future health are shaped before they’re even born?In this episode, we sit down with biochemist and bestselling author Jessie Inchauspé (aka the Glucose Goddess) to uncover the science behind pregnancy nutrition, and why these 9 months matter more than we’ve ever been told.We also dive into the emotional side of pregnancy, including miscarriage, stress, and the habits that truly support both mother and baby.This is not about perfection, it’s about understanding the small shifts that create lifelong impact.Join the Inhabit Substack here - https://getinhabit.substack.com⏱️ TIMESTAMPS00:00 Why pregnancy shapes your baby’s future01:20 Jessie’s story & why she wrote this book03:30 Miscarriage, grief & emotional healing08:30 “Postcards to the womb” explained09:40 How low protein affects your baby’s body11:10 What glucose actually is (and why it matters)13:00 How sugar impacts your baby’s fat & metabolism15:30 The UK sugar study (60,000 people)18:30 How much sugar is actually okay?19:40 Simple hacks to reduce glucose spikes20:40 Why fruit juice is NOT healthy24:30 The 4 key nutrients every pregnancy needs25:00 Omega-3s & your baby’s brain development26:30 Why your brain cells are built before birth28:00 Best fish to eat (and mercury myths)31:00 The choline problem (and why eggs matter)33:30 Why most women are deficient34:30 How many eggs you actually need36:00 Are eggs bad for you? (myth debunked)40:00 Omega-3s, allergies & inflammation42:00 How much protein you really need44:00 Easy high-protein habits45:30 Good habit / bad habit (rapid fire)46:00 Oat milk = “pasta juice”?46:40 Calf raises to reduce glucose spikes47:00 Hypnobirthing & stress reduction48:00 Final advice for future parentsInhabit:⬛ Join the Inhabit Substack here - https://getinhabit.substack.com⬛ Follow the Inhabit Podcast on Instagram - https://www.instagram.com/getinhabit?igsh=a3N2ODl3ZzJ3eDZ5🔔 SUBSCRIBEFor more conversations at the intersection of science, health, and real life, subscribe for weekly episodes.