# #444: Stop Negative Thought Spirals With This Framework | Learn How Rumination Affects Your Health With Donna Jackson Nakazawa

Page: https://stenobird.com/podcast/longevity-with-nathalie-niddam-1367436/444-stop-negative-thought-spirals-with-this-framework-learn-how-rumination-affects-your-health-with-donna-jackson-nakazawa
Text version: https://stenobird.com/podcast/longevity-with-nathalie-niddam-1367436/444-stop-negative-thought-spirals-with-this-framework-learn-how-rumination-affects-your-health-with-donna-jackson-nakazawa.md
Podcast: [LONGEVITY with Nathalie Niddam](https://stenobird.com/podcast/longevity-with-nathalie-niddam-1367436)
Published: 2026-06-05T09:00:00+00:00
Episode link: https://episode.flightcast.com/01KSN2H3N96K9GVREBCGZSRYAZ.mp3
Audio file: https://episode.flightcast.com/01KSN2H3N96K9GVREBCGZSRYAZ.mp3
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Duration seconds: 4380

## Resource

Today, I’m joined by the incredibly insightful Donna Jackson Nakazawa, a science journalist and bestselling author whose work bridges the worlds of neuroscience, storytelling, and personal transformation. Donna has a unique gift for translating complex brain science into real-life strategies—and she’s not afraid to weave in her own powerful journey, from childhood trauma and autoimmune challenges to her fierce quest for hope and healing. Episode Timestamps: Podcast introduction and episode overview ... 00:00:00 Chronic stress, childhood adversity, and lifelong health ... 00:07:04 Microglia as the link between stress and brain changes ... 00:10:47 Protector vs destroyer: microglia’s dual role in the brain ... 00:11:21 Neuroplasticity and hope for healing at any age ... 00:15:19 Modern stressors and impacts on kids’ brain health ... 00:17:25 Safety, rumination, and reshaping the brain’s wiring ... 00:18:22 Donna’s personal journey with trauma and autoimmune illness ... 00:38:00 How to break rumination: the MIST framework ... 00:47:40 The science and power of language on health ... 01:01:00 Daily practice tips to disrupt negative thought cycles ... 01:07:26 Rethinking longevity: focus on healthspan and connection ... 01:10:03 How to preorder the book and connect online ... 01:11:38 Podcast outro and disclaimer ... 01:13:02 Our Amazing Sponsors: Ultimate GI Repair by LVLUP Health — a research-backed blend of peptides, zinc carnosine, and gut-support compounds designed to strengthen your gut lining, improve digestion, and support resilience from the inside out; head to lvluphealth.com and use code NAT for 20% off MassZymes by BiOptimizers – A full-spectrum digestive enzyme formula with 4x more protease to help break down protein into usable amino acids so your body actually…

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