Ready to begin or deepen your meditation practice? Join Dan Harris and world-class meditation teachers on the 10% with Dan Harris app here: https://app.danharris.com/membership Is resilience a fixed trait, or a muscle you can build? In this episode of the 10% Happier Podcast, Dan Harris is joined by world-renowned cardiologist and ABC News Chief Medical Correspondent Dr. Tara Narula to reveal a revolutionary, science-backed approach to mental and physical flourishing. Dr. Narula bridges the gap between clinical cardiology and psychology to introduce the "Resilience Response"—a collection of 8 practical ingredients designed to help you not just "bounce back," but bounce forward from life’s greatest challenges. Dr. Tara Narula’s new book, The Healing Power of Resilience:The Science of "Hope Molecules" is available now. One of the most exciting discoveries in modern medicine is that our muscles act as an "internal pharmacy". Dr. Narula explains how physical movement releases "Hope Molecules"—or myokines like Irisin (C...) —which travel to the brain to promote neuroplasticity, reduce neuroinflammation, and act as natural antidepressants. This conversation is packed with actionable cognitive tools, including: • The Identity Pie: A psychological exercise to prevent a medical diagnosis or crisis from defining who you are. • Radical Acceptance: How "checking the facts" and accepting reality can reduce suffering and catalyze problem-solving. • Stepwise Exposure: A clinical approach to retrain your brain's threat response and face your fears after trauma. • The Find, Remind, Bind Strategy: How to intentionally build social connections that literally change your physiology. About Dr. Tara Narula: Dr. Tara Narula is a board-certified cardiologist at Lenox Hill Hospital, an Associate Professor of Cardiovascular Medicine, and an Emmy-award-winning journalist. She has served as a senior medical correspondent at CBS and NBC, and currently serves as the Chief Medical Correspondent for ABC News. Subscribe to watch more 10% Happier videos: https://www.youtube.com/tenpercenthappier Follow Dan Harris on Social Media: https://www.instagram.com/danharris/ https://www.tiktok.com/@danbharris https://www.facebook.com/DanHarrisABC https://twitter.com/danbharris https://www.linkedin.com/in/dan-harris-91ba5716b/ Timestamps: The 80% Rule: Why You’re Innately Resilient 00:00 The Medical Gap: Why Mind-Body Connection Matters 03:00 Bouncing Forward vs. Bouncing Back 08:45 Ingredient 1: Radical Acceptance & Serenity 11:45 Ingredient 2: Flexible Thinking & The Placebo Effect 19:50 Ingredient 3: Hope Molecules & Exercise Science 28:55 The Neurobiology of Sleep and Stress 34:15 Ingredient 4: Facing Fear & The Identity Pie 36:50 Ingredient 5: Intentional Connection & Kindness 42:50 Ingredient 6: Love, Self-Compassion & Oxytocin 48:55 Ingredient 7: The Clinical Power of Hope and Faith 53:15 Ingredient 8: Pursuing Purpose & The Meaning of Life 56:55 Thanks to our sponsor:  Cozy Earth:   Head to http://cozyearth.com and use code Harris for up to 20% off.