In this episode, Dave shares his own two-year journey with intermittent fasting, including the modified routine he's followed for the last six months: no breakfast, a Vega protein shake at 2pm, and dinner at 6pm. He breaks down why this pattern stopped the dizziness, brain fog, and mood swings he used to deal with, and what the research says about why it works.Topics covered:Dave's personal intermittent fasting routine and how it evolved over timeThe blood sugar science behind why fasting stabilizes mood and energyA 2025 brain-imaging study on fasting and anxietyA major review of 15 clinical trials on fasting and depressionHow autophagy and inflammation may play a role in mental clarityDr. Daniel Amen's perspective on blood sugar and brain healthA challenge to try this week to experiment with your own blood sugar awarenessIf you've ever felt like your mood is at the mercy of your next meal, this episode is for you.

In this episode of The Mentally ill Mentor, Dave dives into the power of sleep and why it might be the most important thing you can do for your mental health. Starting with LeBron James' powerful message from the Calm app — "greatness lies on the other side of sleep" — Dave shares his own journey of discovering the importance of sleep through meditation, then breaks down the science of what happens to your brain and body when you don't get enough rest. He wraps up with practical advice straight from his book, including barriers to sleep, real solutions for each one, and a bonus guided meditation technique that can help you fall asleep tonight.Topics covered:LeBron James on the power of sleep from his Calm app series Train Your Mind, Vol. IDave's personal story of learning about sleep through meditationLeBron's sleep routine: 8+ hours per night, room temperature, no screens, and "Rain on Leaves"The science: why adults need 7–9 hours of sleep per nightHow sleep deprivation is linked to every major disease including heart disease, cancer, diabetes, Alzheimer's, depression, anxiety, and suicideBeing awake for 21 hours is cognitively equivalent to being legally drunkSleep deprivation, weight gain, and the hunger hormone connectionWhy an extra hour of sleep does more for your happiness than a $60,000 raiseThe link between poor sleep and feeling helpless and aloneBenefits of proper sleep: energy, happiness, emotional stability, focus, memory, and overall healthCommon barriers to sleep and practical solutions for each oneA bonus sleep solution: a simple guided meditation technique from the book that really worksLinks: The Mentally ill Mentor (Dave's Book on Amazon)https://www.amazon.com/Mentally-Ill-Mentor-Principles-Maintaining/dp/148105869XLeBron James — "The Power of Sleep" (Spotify): https://open.spotify.com/track/6jP9k3iyjPk3NvZdt5ipubLeBron James — "Greatness Lies on the Other Side of Sleep" (YouTube): https://www.youtube.com/watch?v=ritwlNtHNrY

How Sugar Destroys Your Mental Health — Dr. Mark Hyman Explains WhyIn this episode of The Mentally ill Mentor, Dave shares the story of his legendary "Texas Homemade Banana Splits" — a massive bowl of ice cream smothered in chocolate sauce, hot chocolate powder, and chocolate chips — and how meditation helped him discover that his sugar habit was actually emotional eating in disguise. He dives into the latest research on how sugar affects your brain, fuels irritability, anxiety, and depression, and features insights from world-renowned functional medicine leader Dr. Mark Hyman on why sugar is one of the most destructive things you can put in your body.Topics covered:The connection between emotional eating and sugar cravingsHow sugar causes irritability, mood swings, and anxiety through blood sugar crashesThe brain science: inflammation, dopamine hijacking, and gut-brain disruptionDr. Mark Hyman on why sugar makes us addicted, inflamed, and depressedDr. Daniel Amen on why sugar is one of the worst things for your brainDave's meditation breakthrough and the Lucy kitchen storyPractical steps to improve your relationship with sugar starting todayResources mentioned:The Mentally Ill Mentor by Dave Miller (Amazon): https://www.amazon.com/Mentally-Ill-Mentor-Principles-Maintaining/dp/148105869XDr. Mark Hyman — "Depressed or Anxious? You May Never Eat Sugar Again After Watching This" (YouTube): https://youtu.be/BYFxw5E6iQgDr. Daniel Amen — Amen Clinics: https://www.amenclinics.comDr. Mark Hyman's website: https://drhyman.com

Episode 67 — What Andrew Huberman and I Both Do to Significantly Reduce Anxiety — So Can YouCan fifteen minutes of walking a day actually change your brain and reduce anxiety? Stanford neuroscientist Dr. Andrew Huberman says yes — and so does twenty-five years of my own lived experience with anxiety, depression, and mental health recovery.In this episode of The Mentally ill Mentor, I break down why consistency beats intensity when it comes to exercise and anxiety. I share why my daily fifteen-to-twenty-minute power walk does more for my mental health than most people's hour at the gym, the science behind why walking literally quiets the fear centre of your brain (the amygdala), and a simple story about one push-up that changed a man's life.You'll also hear a clip from Dr. Andrew Huberman's Huberman Lab podcast where he explains the peer-reviewed research on optic flow, forward movement, and anxiety reduction.If you struggle with anxiety and feel overwhelmed by the idea of exercising, this episode is for you. You don't need a gym. You don't need an hour. You just need five minutes and the willingness to start.Topics covered in this episode:— Why daily exercise significantly reduces anxiety— Consistency over intensity: why fifteen minutes beats one hour— The one push-up method for building an exercise habit from nothing— How small daily commitments build self-esteem and reduce anxiety— Dr. Andrew Huberman's research on walking, optic flow, and the amygdala— Zone 2 cardio and why power walking is enough— A practical challenge you can start todayDavid Grant Miller is the author of The Mentally ill Mentor and a mental health advocate with twenty-five years of lived experience. Learn more at whiterockmentalfitness.com.#AndrewHuberman #Anxiety #MentalHealth #Exercise #TheMentallyIllMentor #DavidGrantMiller #PowerWalking #AnxietyRelief #MentalHealthPodcast #HubermanLab #DailyExercise #SelfHelp #Depression #MentalFitness

What is the single most powerful tool for mental health that almost nobody in the traditional mental health system is talking about? For Dave Miller — a 25-year mental health advocate who has battled anxiety, depression, and thoughts of suicide — the answer isn't a prescription, a therapy technique, or a self-help book. It's meditation. And in this deeply personal episode, he tells you exactly how it changed his life in just 11 days.Dave shares the raw, honest story of a day he was barely holding on — a silent prayer, a strange nudge to check his email, and an unexpected message about LeBron James that shattered every misconception he had about meditation being "not for real men." What happened next set him on a daily meditation practice he hasn't missed a single day since, and the results were noticed by his family before he ever said a word.In this episode, you'll discover:Why meditation is the most underrated tool for anxiety relief, depression recovery, and emotional regulationHow the Calm app — specifically the 7 Days of Calm and 21 Days of Calm programs — became a life-changing starting point for a complete beginnerThe "heavy backpack" analogy that explains why some people struggle so much more than others — and why that is not a weaknessWhy your sensitivity and depth of feeling is not a flaw — it's a superpowerThe powerful difference between talking yourself through hard moments versus actually building the mental muscle to handle themWhy daily mindfulness practice is the mental gym you didn't know you needed — and how to start todayIf you've ever cried yourself to sleep feeling like you're failing as a parent, a partner, or a person — and no matter how hard you tried, nothing seemed to help — this episode is for you. Whether you're struggling with anxiety, depression, burnout, emotional dysregulation, or thoughts of self-harm, there is a way forward. And it's simpler than you think.Mentioned in this episode:The Calm App — calm.comThe Mentally ill Mentor — Dave's book, available on Amazon🎧 New episodes every week. Subscribe so you never miss one.📧 Questions or feedback? Reach Dave at [email protected]: meditation for beginners, anxiety relief, depression help, emotional regulation, mindfulness practice, mental fitness, Calm app, how to meditate, mental health podcast, self-harm recovery, suicide prevention, mental wellness, stress reduction, daily meditation, mental strength

What if the secret to overcoming anxiety, depression, and self-harm was something you already have inside you? In this episode, Dave Miller shares 3 simple steps to developing and harnessing the power of love — not as a fluffy concept, but as a real, practical force you can put to work in your life today. Drawing from Rhonda Byrne's The Power and 25+ years of personal experience with mental health challenges, Dave walks you through how to recognize your default setting, keep love top of mind, and use gratitude and affirmations to rewire your thinking from the inside out. Come for the insight. Leave with a challenge that just might change your week or even your life.

In this episode, Dave shares his incredibly compelling and deeply personal true story of struggling with mental health challenges over 25 years.These include anxiety, depression, self harm, bipolar disorder, and thoughts of suicide.While these topics can be pretty "heavy", Dave keeps it "light" with a hopeful, fun, positive focus, along with his with his positive, optimistic view of the future for him and for you or someone you love.If you or someone you love has been struggling with mental health challenges and don't know what to do this episode is for you!Dave's true story will inspire you or someone you love and will teach you one of the foundational principles you must have to create for yourself a life of happiness, confidence, mental strength, and success. Click in and listen - you'll be glad you did!-Dave

Do you get more than nervous making small talk? In this episode of The Mentally ill Mentor with Dave Miller you’ll discover 3 simple tips to help make small talk a little easier.

While Mother’s Day is a wonderful occasion for many people, it can be quite the opposite for some. In this episode of The Mentally ill Mentor with Dave Miller, Dave refers to an article from an email newsletter published by Selena Gomez on what to do if Mother’s Day is, for you, not a happy time.

Russell Brand isn't shy about discussing his former addiction to drugs. In this episode of The Mentally ill Mentor with Dave Miller, Dave lets us in on some insights from Russell on how Transcendental Meditation helped him get clean.