#444: Stop Negative Thought Spirals With This Framework | Learn How Rumination Affects Your Health With Donna Jackson Nakazawa
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.
In our conversation, Donna unpacks how chronic stress primes the brain, why microglia (those tiny, often-overlooked brain cells) can be both protectors and destroyers, and what it actually means to “rewire” your brain at any age. We dig into the science behind rumination, how to get unstuck from mental loops, and her MIST framework—an actionable method you can use to name and defuse old stories that keep you spinning.
Whether you’ve struggled with feeling stuck, wondered about the link between trauma and health, or are searching for practical, science-backed tools to create real change, this episode offers a hopeful roadmap. Donna’s message is clear: neuroplasticity is on your side—no matter when you start.
Learn more from Donna Jackson Nakazawa below:
Website: https://donnajacksonnakazawa.com/
Book: Mind Drama - The Science of Rumination and How to Outwit Your Inner Defeatist
Youtube: https://www.youtube.com/channel/UCkKon0I_HhifERXygFFFhaA/videos
Instagram: https://www.instagram.com/donnajacksonnakazawa/
What We Discuss:
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
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Some episodes of the Longevity With Nathalie Niddam podcast are supported by partners whose products or services may be discussed during the show. The host may receive compensation or earn a minor commission if you purchase through affiliate links at no extra cost to you. All opinions shared are those of the host and guests, based on personal experience and research, and do not necessarily represent the views of any sponsor. Sponsorships do not imply medical endorsement or approval by any healthcare provider featured on this podcast.