On Chris Williamson’s podcast, Stanford neuroscientist Robert Sapolsky breaks down 10 everyday behaviors—starting with replaying conversations in your head—that drive chronic stress and undermine sleep, mood, and nervous-system health. He pinpoints how these “normal” habits act as silent stressors most doctors overlook.

• Replaying past conversations retriggers real fight-or-flight responses, spiking cortisol and adrenaline as if the event were recurring.
• This repeated hormonal activation degrades sleep quality, worsens mood, and raises risk of headaches, gut issues, and immune suppression.
• Sapolsky recommends interrupting rumination by naming it ("I'm ruminating") and redirecting attention to a concrete task like reciting a poem or sketching.