Five minutes of meditation a day can produce measurable changes well beyond the brain. Dr. Richard Davidson describes new data showing that just 5 minutes of daily meditation for 28 days significantly reduced IL-6, a pro-inflammatory cytokine. They also observed changes in the gut microbiome including shifts in pathways involved in the production of the short-chain fatty acid butyrate, which helps maintain intestinal barrier integrity and has important effects on immune and metabolic function. Some of these changes were still detectable up to 3 months after the formal intervention ended! There's a growing body of evidence that training the mind can produce measurable biological effects throughout the body, and meaningful changes may not require hours of meditation every day. New episode with @RichieJDavidson out now!

Exercise and meditation don’t have to compete for your time. You can do both at once. Mindfulness can be practiced during physical activity, including vigorous aerobic exercise. That combination may be especially interesting because aerobic exercise is a powerful stimulus for neuroplasticity, increasing the brain’s capacity to change in response to experience. Pairing the neuroplastic effects of exercise with intentional mental training is an opportunity to cultivate awareness, connection, compassion, or other constructive states of mind. From the latest episode of the FoundMyFitness podcast with @RichieJDavidson.