A Dose of Habit

After 50 episodes exploring actionable strategies on habits and preventive health, I have gone through them all again and compiled the 8 most powerful ideas that are fundamental across the board. This is a good one to kick off 2026 with especially if you are adopting a new lifestyle. Come check it out for all of the details! https://beacons.ai/taraskozub

In Part 2 of this series, we go deeper into why sleep loss drives increased calorie intake. Beyond brain pathways, we break down the role of appetite-regulating hormones, what the research says, and my practical takeaways. I’ll also share my personal interpretation of the science and give you actionable strategies and pearls of wisdom that you can apply today. https://beacons.ai/taraskozub

In this episode, we explore the relationship between sleep, body weight, and the foods we eat. Before diving into the science, I will go over the fundamentals of how weight loss and weight gain actually work in our bodies. Then, we unpack what clinical trials reveal about the effects of sleep restriction and sleep deprivation on appetite and weight. This is Part 1 of the series.  https://beacons.a...

In this episode, I dive into the world of sleep supplements. From melatonin to magnesium and beyond, we'll cover the most researched supplements and go into the what the scientific literature says.  they really help you sleep, or are they mostly hype? By the end of it, you’ll walk away with clear, actionable strategies to navigate the supplement aisle and figure out what’s worth trying. Come...

So you're not feeling as sharp as you thought you would early Monday morning. There’s a reason behind this! In this episode, I'll dive into some research on sleep restriction and recovery, and whether catching up on the weekend is enough to reverse the damage. Come check it out for all of the details! https://beacons.ai/taraskozub

If there was a legal, free, and incredibly powerful performance booster — would you take it? The answer is probably yes… and the good news is, you already have access to it. It’s called sleep. In this episode, I share how I started taking sleep seriously, break down two fascinating studies that highlight just how much poor sleep affects your performance (even when you don’t realize it), and wrap u...

In this episode, we dive into the hidden force quietly sabotaging your sleep. It’s not caffeine. It’s not stress. It’s the mindless habits that pull your attention away from rest and recovery - Distractions! I’ll walk you through a simple action-and-habit framework that highlights why this culprit is so dangerous. Then, we’ll break down practical strategies to eliminate them. Come check out the ep...

In Part 2 of my review of "Why We Sleep" by Matthew Walker, I dive into the critiques, limitations, and whether I’d actually recommend the book. While it’s packed with insight and backed by science, there are a few things worth questioning. Come check out the episode for the full breakdown! https://beacons.ai/taraskozub

Sleep isn't just a pillar of health, it is the FOUNDATION. In this first half of my review of Why We Sleep by Dr. Matthew Walker, I dive into what this book gets absolutely right, the hidden links between sleep and chronic disease, and why sleep loss is more dangerous than we think.  https://beacons.ai/taraskozub

Can money actually buy happiness or is this simply another myth? In this episode, I dive into insights from Positive Psychology and the work of Dr. Sonja Lyubomirsky, how money plays into this, and what my experiences have been with applying this to my own habits for happiness. Come check it out for all of the details! https://beacons.ai/taraskozub

What does it really take to feel consistently happier and not just in the big moments? In this episode, I share the habits I’ve found most impactful for building a lasting sense of happiness. We’ll talk about why solving real problems matters more than chasing constant positivity, how lowering expectations can be surprisingly freeing, and the powerful role of simple, consistent health habits like...

In this follow-up episode to the "Triad of Success" (Episode #26 about beliefs, ideas, consistent action), we zoom in on what really powers that last part - the consistent action . With some principles from CBT, I break down the sequence of steps that must take place for action to occur and how this can effortlessly turn into habits. Come check it out for all of the details! https://beac...

In this episode, I’m sharing three of the biggest lessons I’ve learned from working in oncology, lessons that extend beyond medicine. I will talk about how the beginning is always the hardest part - whether it’s a cancer diagnosis or starting something new, it’s the uncertainty that makes it tough. Second: quality of life matters a lot more than quantity of life. Third: delivering bad news makes y...

After two years in practice as a PA, there are two lessons that have really stuck with me. In this episode, I will talk about the flexibilities of the profession, along with my perspectives around being trained as a generalist in today’s healthcare system. Whether you’re a current PA, student, or just curious about the profession, this one's for you! https://beacons.ai/taraskozub

We’ve all heard the usual networking advice: “Stay in touch,” “Wait for the right opportunity,” “Be confident.” There are definitely more important aspects to focus on. In this episode, I'm breaking down 3 common networking misconceptions and my experiences with them. https://beacons.ai/taraskozub

Networking is one of the most talked-about career strategies...but are you actually doing it with intention? In this episode, I break down why simply clicking "connect" on someone's page is often not enough and then I go over a useful strategy that I learned at one of my first medical conferences that helped me network effectively. Come check it out for all of the details! https://b...

Going into medicine is a big step. No matter which route you take, the application process, training, and commitment are a lot. There are so many careers within medicine, and the PA vs. MD debate is a big one. As a Canadian-trained PA, I’ve been on the other side of that decision, weighing the pros and cons of each. In today's episode, I break down how to figure out which path is right for yo...

At one point, I was all in on medical school. I had the grades, the CV, and the confidence that my old ways of studying would get me through. Spoiler alert... I never even ended up writing the MCAT. In this episode, I break down the three biggest reasons I failed to get into med school and my takeaways that I hope will help you with your biggest endeavours. Come check it out for all of the details...

Most people are active as kids, but as we get older, EVERYTHING changes. Priorities shift, responsibilities pile up, and exercise often takes a backseat. In this episode, I take you through my personal journey with physical activity from playing multiple sports as a kid, to finding consistency in my fitness routine as an adult. At the end of the episode, I will share two simple strategies to make...

In this episode, I dive into why waiting for the perfect moment is often a trap. I’ll share a few personal short stories, from sports to content creation, that highlight how taking action (even when things aren’t ideal) creates momentum and leads to FURTHER action. At the end I will go over the 2-minute rule to help you get started right now. Come check out the episode for all of the details! http...

I've learned a lot after posting daily on Instagram and LinkedIn and releasing over 30 podcast episodes. Today, I reflect on what went well, what didn’t, and the biggest takeaways. You'll hear everything about fear of judgment to managing expectations and staying consistent. I share the key lessons to help you jump start your new endeavours. Check out the episode for all of the details!...

In this episode, I'm diving into the biggest myth in self-improvement. From get-rich-quick schemes to “miracle” weight loss pills to apps that promise to teach you instruments in weeks, we explore why most so-called life hacks don’t actually work. Instead, I’ll share the real key to mastery. Come check out the episode for all of the details! https://beacons.ai/taraskozub

Cognitive Behavioural Therapy didn’t just help me manage anxiety, it completely changed how I see the world! In this episode, I break down the key takeaways from my experience with CBT, how it rewired my thinking, and why its principles go far beyond just anxiety. Whether you struggle with overthinking, fear of failure, or avoidance, this episode will give you practical insights on how to shift yo...

Stress is something we all deal with! Unfortunately, most of the advice out there focuses on masking it instead of actually solving the problem. In this episode, I break down a simple way to reframe stress so you can stop avoiding it. Plus, I’ll share practical strategies that have helped me handle stress from my experiences with CBT. Come check it out for all of the details! https://beacons.ai/ta...

I never thought I’d dedicate an entire podcast to habits. In fact, I used to struggle with consistency in almost every area of my life. From failing to stick with practising piano as a kid, to relying on last minute study-sprints in school, I never saw myself as someone who could build strong, lasting habits. But somewhere along the way, that changed. This episode is all about my habits journey an...