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Do The Thing, with Whole30's Melissa Urban

Melissa Urban

491
Followers
1.5K
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Do The Thing, with Whole30's Melissa Urban

Do The Thing, with Whole30's Melissa Urban

Melissa Urban

491
Followers
1.5K
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

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 MIN1 d ago
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 MIN1 w ago
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 MIN2 w ago
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 MIN3 w ago
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

What is the Whole30, from Co-Founder MU | Just Melissa

You’ve probably heard of the Whole30 by now. Maybe you’ve thought about doing one yourself, heard rave reviews from a friend, or read about it in your favorite magazine.Now,you’llhear for yourself howthe Whole30 reallycanchange your life in 30 days, and how to get startedwithyour own Whole30 transformation.In today’s episode, Whole30 co-founder and CEO Melissa Urban explains the program in her own words, including the Whole30’s inception in 2009, and the unexpected life-changing results she experienced.She shares the background of the Whole30 and why it works so well for so many people; the ins-and-outs of what you’ll be eating for 30 days; and busts some common misconceptions about the program. (Spoiler: it’s not aboutweight loss.) By the end of the episode, you’ll feel inspired and empowered to take the first step, and join the millions of people who have experienced the life-changing benefits of the Whole30. 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!

45 MIN2019 DEC 17
Comments
What is the Whole30, from Co-Founder MU | Just Melissa

Whole30 Friends & Family | Just Melissa

In this “Dear Melissa” episode, Melissa (she/her) celebrates the release of her new book, The Whole30 Friends and Family, by answering listener questions about talking to friends and family about food in a way that brings you closer together, not further apart. Melissa helps you craft your Whole30 elevator speech, hold your boundaries in social situations, and respond to defensiveness or criticism about your “weird diet” gracefully. She also explains how to navigate dinner invitations while on the Whole30, why having a simple conversation is your greatest Whole30 success strategy, and flips the script on feeling jealous that other people can eat “whatever they want.”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 voicemail at (321) 209-1480. Do the Thing is part of ‘The Onward Project,’ a family of podcasts brought together by Gretchen Rubin—all about how to make your life better. Che...

44 MIN2019 OCT 15
Comments
Whole30 Friends & Family | Just Melissa

Making Social Media a Happy Place | Just Melissa

In this Just Melissa episode, I’m sharing five strategies I’ve used over the years to create a healthy, boundaried, positive relationship with social media. It’s not always easy to feel like your Instagram feed is a happy place. All too often, our engagement on social media makes us feel anxious and less-than; powerless against what pops up in our feed or alerts. If you’re a slave to the ping, can’t stop mindlessly scrolling, get stuck in the comparison trap, or feel like your social media connections are shallow and unfulfilling, this episode will show you how to reclaim your power, curate the feed of your dreams, and transform your time on social media into the nourishing, authentic connections you’ve been seeking. 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 voicemail at (321) 209-1480. Do the Thing is part of ‘The Onward Project,’ a family of podcasts brought together by Gretche...

38 MIN2019 OCT 8
Comments
Making Social Media a Happy Place | Just Melissa

Food, Recipes, and Cultural Appreciation | Celeste Noche

Celeste Noche (she/her) is an editorial and documentary photographer based between Portland, Oregon and San Francisco, CA. Through her photos of food, travel, and portraits, she advocates for diversity and inclusivity, seeking to share stories of underrepresented communities. In this episode, Celeste and I discuss the difference between cultural appropriation and appreciation when it comes to food and recipes. We give examples from her home city of Portland, why working to identify and correct appropriation isn’t just a matter of “political correctness,” and how the centering of western culture through food styling, journalism, and recipe creation is harmful to the very communities we are trying to support through our work. At the end, Celeste shares strategies so that all of us who share food and recipes can be better allies, and better agents of cultural appreciation and exchange. Continue the conversation with me @melissau on Instagram. If you have a question for Dear Melissa ...

37 MIN2019 OCT 1
Comments
Food, Recipes, and Cultural Appreciation | Celeste Noche

Crying in Yoga | Jessamyn Stanley

Jessamyn Stanley is an award-winning yoga instructor, intersectional activist, and author of 'Every Body Yoga.' She broke boundaries for plus size bodies with her February 2019 cover of Yoga Journal, and speaks across the country, advocating for body acceptance, female empowerment, and African American and LGBTQ inclusion. In this episode, we talk about why stillness is undervalued in today's modern world, why yoga is so impactful for releasing stored trauma and pain, and why pigeon pose makes us cry. Jessamyn also shares her own yoga evolution, from the physical to the mental and spiritual, and how her Underbelly app helps all bodies feel welcomed, accepted, and supported in their yoga journey. 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 voicemail at (321) 209-1480. Do the Thing is part of ‘The Onward Project,’ a family of podcasts brought together by Gretchen Rubin—all about how to ma...

53 MIN2019 SEP 24
Comments
Crying in Yoga | Jessamyn Stanley

Latest Episodes

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 MIN1 d ago
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 MIN1 w ago
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 MIN2 w ago
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 MIN3 w ago
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

What is the Whole30, from Co-Founder MU | Just Melissa

You’ve probably heard of the Whole30 by now. Maybe you’ve thought about doing one yourself, heard rave reviews from a friend, or read about it in your favorite magazine.Now,you’llhear for yourself howthe Whole30 reallycanchange your life in 30 days, and how to get startedwithyour own Whole30 transformation.In today’s episode, Whole30 co-founder and CEO Melissa Urban explains the program in her own words, including the Whole30’s inception in 2009, and the unexpected life-changing results she experienced.She shares the background of the Whole30 and why it works so well for so many people; the ins-and-outs of what you’ll be eating for 30 days; and busts some common misconceptions about the program. (Spoiler: it’s not aboutweight loss.) By the end of the episode, you’ll feel inspired and empowered to take the first step, and join the millions of people who have experienced the life-changing benefits of the Whole30. 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!

45 MIN2019 DEC 17
Comments
What is the Whole30, from Co-Founder MU | Just Melissa

Whole30 Friends & Family | Just Melissa

In this “Dear Melissa” episode, Melissa (she/her) celebrates the release of her new book, The Whole30 Friends and Family, by answering listener questions about talking to friends and family about food in a way that brings you closer together, not further apart. Melissa helps you craft your Whole30 elevator speech, hold your boundaries in social situations, and respond to defensiveness or criticism about your “weird diet” gracefully. She also explains how to navigate dinner invitations while on the Whole30, why having a simple conversation is your greatest Whole30 success strategy, and flips the script on feeling jealous that other people can eat “whatever they want.”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 voicemail at (321) 209-1480. Do the Thing is part of ‘The Onward Project,’ a family of podcasts brought together by Gretchen Rubin—all about how to make your life better. Che...

44 MIN2019 OCT 15
Comments
Whole30 Friends & Family | Just Melissa

Making Social Media a Happy Place | Just Melissa

In this Just Melissa episode, I’m sharing five strategies I’ve used over the years to create a healthy, boundaried, positive relationship with social media. It’s not always easy to feel like your Instagram feed is a happy place. All too often, our engagement on social media makes us feel anxious and less-than; powerless against what pops up in our feed or alerts. If you’re a slave to the ping, can’t stop mindlessly scrolling, get stuck in the comparison trap, or feel like your social media connections are shallow and unfulfilling, this episode will show you how to reclaim your power, curate the feed of your dreams, and transform your time on social media into the nourishing, authentic connections you’ve been seeking. 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 voicemail at (321) 209-1480. Do the Thing is part of ‘The Onward Project,’ a family of podcasts brought together by Gretche...

38 MIN2019 OCT 8
Comments
Making Social Media a Happy Place | Just Melissa

Food, Recipes, and Cultural Appreciation | Celeste Noche

Celeste Noche (she/her) is an editorial and documentary photographer based between Portland, Oregon and San Francisco, CA. Through her photos of food, travel, and portraits, she advocates for diversity and inclusivity, seeking to share stories of underrepresented communities. In this episode, Celeste and I discuss the difference between cultural appropriation and appreciation when it comes to food and recipes. We give examples from her home city of Portland, why working to identify and correct appropriation isn’t just a matter of “political correctness,” and how the centering of western culture through food styling, journalism, and recipe creation is harmful to the very communities we are trying to support through our work. At the end, Celeste shares strategies so that all of us who share food and recipes can be better allies, and better agents of cultural appreciation and exchange. Continue the conversation with me @melissau on Instagram. If you have a question for Dear Melissa ...

37 MIN2019 OCT 1
Comments
Food, Recipes, and Cultural Appreciation | Celeste Noche

Crying in Yoga | Jessamyn Stanley

Jessamyn Stanley is an award-winning yoga instructor, intersectional activist, and author of 'Every Body Yoga.' She broke boundaries for plus size bodies with her February 2019 cover of Yoga Journal, and speaks across the country, advocating for body acceptance, female empowerment, and African American and LGBTQ inclusion. In this episode, we talk about why stillness is undervalued in today's modern world, why yoga is so impactful for releasing stored trauma and pain, and why pigeon pose makes us cry. Jessamyn also shares her own yoga evolution, from the physical to the mental and spiritual, and how her Underbelly app helps all bodies feel welcomed, accepted, and supported in their yoga journey. 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 voicemail at (321) 209-1480. Do the Thing is part of ‘The Onward Project,’ a family of podcasts brought together by Gretchen Rubin—all about how to ma...

53 MIN2019 SEP 24
Comments
Crying in Yoga | Jessamyn Stanley

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