693 - Does Meditation Actually Work? (Science Says…)
Choose Hard with Cody McBroom
Cody McBroom
4.9 • 825 Ratings
🗓️ 29 December 2021
⏱️ 16 minutes
🧾️ Download transcript
Summary
People meditate for different reasons. We’re going to focus on using meditation to reduce psychological stress and stress-related health problems. There are a few types of meditation:
- Breathing meditation: A practice where you focus your attention on the sensations of breathing.
- Body scan: A practice where you focus on each individual body part in turn, from head to toe.
- Loving-kindness meditation: A practice designed to foster positive feelings of love and care, initially toward a close loved one and then extended to yourself, others, and eventually the whole world.
- Observing-thought meditation: A practice that teaches you to notice as thoughts arise, label them—for instance, as positive or negative, focused on yourself or others—but avoid getting absorbed in them
A recent systematic review and meta-analysis sought to determine the efficacy of meditation programs in improving stress-related outcomes (anxiety, depression, stress/distress, positive mood, mental health–related quality of life, attention, substance use, eating habits, sleep, pain, and weight) in diverse adult clinical populations. 47 trials were included with 3515 participants.
The review found that meditation programs can reduce the negative dimensions of psychological stress. Mindfulness meditation programs, in particular, show small improvements in anxiety, depression, and pain with moderate evidence and small improvements in stress/distress and the mental health component of health-related quality of life with low evidence when compared with nonspecific active controls.
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Transcript
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| 0:00.0 | Welcome to the tailored life podcast, the one and only fitness and nutrition podcast that goes way beyond just training and nutrition. |
| 0:13.4 | I'm your host, Cody McBroom, and today with me I have Dr. Brandon Roberts, the chief science officer of tailored coaching method. |
| 0:20.3 | What you were about to hear is this |
| 0:21.7 | week's research review. Every single week, we're going to bring you a short 10 to 20 minute podcast |
| 0:26.8 | breaking down one specific topic, diving into all the research and teaching as much as possible |
| 0:32.1 | and giving you application takeaways to use this for a science-based approach. So stay tuned and get ready for this week's |
| 0:39.6 | research review. All right. So today we're going to talk about meditation. And I'm excited about |
| 0:44.7 | this one because I get asked about this all the time. Meditation has been one for me that has been |
| 0:50.9 | something like comes and goes out of my routine. It's something that I will admit |
| 0:54.9 | that I struggle to keep consistent on a daily basis. I've been better about it as of late. |
| 0:58.7 | But there's periods of time where I just skip it all together. And I think a lot of people get |
| 1:02.8 | into this mindset of like, I'm not stressed. I don't need to meditate. But what I found is it's |
| 1:07.0 | much more of a prehab than a rehab. It's much more of a thing that I practice daily because |
| 1:11.7 | it creates stillness and clarity. And then I have a lot of good ideas when I meditate because I'm |
| 1:15.9 | actually bringing things down and calming down. I'll journal afterwards. But more than anything, |
| 1:20.2 | it allows me to handle stress that's going to be thrown at me later on. But the main reason I'm |
| 1:24.6 | excited about this is because I'm hoping you bring a little bit of action and science into this because I know a lot of people always want to talk about the science behind meditation. |
| 1:31.7 | And I'm really not familiar with much. |
| 1:33.2 | To be honest with you, I always kind of looked at it as a like a weird hippie thing. |
| 1:37.4 | I pictured somebody sitting on a rug, crisscross, like with their fingers up humming. |
| 1:41.6 | And like that's not always the case. |
| 1:44.0 | But once I started seeing all these very successful people and happy people meditating, |
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