500: Recurring Themes, Key Takeaways, & Ebook Suggestions

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Katie: Hiya, and welcome to the five hundredth episode of “The Wellness Mama Podcast.” I’m Katie from wellnessmama.com and wellnesse.com, that’s wellness with an E on the top, which as you most likely know, is my private care line of non-toxic merchandise for households. It has been a wild journey since this podcast first began in 2014 and I do know I’ve discovered a lot alongside the way in which, I hope that you’ve as properly. I’ve gotten to speak to and be taught from some unbelievable individuals and listen to suggestions from so a lot of you alongside the way in which. At this level, we’ve now recorded over 50 million downloads, which is mind-boggling to me, and over 700 hours of audio recorded on all kinds of matters. All through these 500 episodes, I’ve seen some patterns and key takeaways that appeared to recur in these interviews and I feel a few of them will shock you, I’m going to undergo numerous them in-depth in the present day.

However whereas this podcast is geared towards well being and wellness, the recurring themes that are inclined to result in success in these areas usually are not simply straight bodily health-related and that is additionally actually related and noticeable within the recurring guide suggestions. One among my favourite inquiries to ask a visitor is that if there’s a guide or a lot of books which have had a profound affect on their life, and in that case, what it’s and why. And I’m going to enter numerous these books and provides my five-minute abstract of every, and likewise speak concerning the observe of studying normally and the way it pertains to all points of well being, together with bodily well being, rather more than I had beforehand realized. In truth, by these interviews, I’ve realized that rather more of our well being is in our mindset than I beforehand thought and I feel this can be a recurring theme that we’re seeing form of throughout the board in relation to well being. So, to start out on the prime, I’m going to undergo essentially the most recurring guide suggestions from these previous 499 friends.

The one which tops the checklist tends to be “The 4 Agreements,” which has been talked about essentially the most occasions by friends as being massively impactful to their life. It’s by Don Miguel Ruiz, and I feel the rationale it’s most really useful on this podcast is due to its simplicity and the way brief it’s, but additionally how impactful. It is a yearly learn for me as properly. I typically learn this one in addition to a few others I’ll point out in a minute as a part of my starting of the 12 months observe together with fasting. However briefly, this guide talks about issues like self-limiting beliefs and the way they rob us of pleasure. And it goes deep on how we’re all primarily domesticated by these early agreements that we make that we don’t even notice we’re making, and the way his rules of consciousness, forgiveness, and motion of selecting higher beliefs can result in huge adjustments in life. So, particularly, the 4 agreements that in fact go into rather more element within the guide, however the 4 agreements are, primary, be impeccable along with your phrase. Quantity two, don’t take something personally. Quantity three, don’t make assumptions. And quantity 4, all the time do your greatest. And I’ve these hanging in my dwelling and in my workplace as only a each day reminder of that guide and the teachings inside it.

The second most really useful guide on this podcast is “Man’s Seek for That means” by Viktor Frankl, which is one other yearly learn for me and undoubtedly, like I stated, a prime really useful guide right here. In truth, I learn this one, like I stated, firstly of yearly throughout my 7 to 10 day quick that I do largely for psychological and non secular causes. When you’re not acquainted, this guide particulars Viktor Frankl’s expertise in a focus camp and his ensuing psychological method, which he calls logotherapy. For me, this guide is a reminder of some key mindset factors, particularly gratitude and the fixed capability to decide on our personal psychological states. A favourite quote from this guide that I’ve in my workplace, “Every part may be taken from a person however one factor: the final of the human freedoms, to decide on one’s angle in any given set of circumstances, to decide on one’s personal approach.” And on this guide, Frankl talks concerning the significance of discovering that means in life even in essentially the most troublesome of circumstances.

And his work has helped me perceive and observe the concept that we all the time have a alternative about how we really feel and the way we reply, even when exterior circumstances are troublesome and even seemingly insurmountable. And that is largely the idea for my realization that I’ll speak extra about later on this episode, that happiness is totally a alternative. One other nice quote from this guide, “Once we are not in a position to change a state of affairs, we’re challenged to alter ourselves.” I additionally actually like Frankl’s concept about success and happiness that he says, “Don’t purpose at success, the extra you purpose at it and make it a goal, the extra you’re going to overlook it. For achievement, like happiness, can’t be pursued, it should ensue and it does so solely because the unintended aspect impact of 1’s private dedication to a higher trigger.”

This jogs my memory of Goodhart’s Regulation that states, “When a measure turns into a goal, it ceases to be an excellent measure.” And Frankl additionally talks rather a lot concerning the that means of life and the way every life has particular person that means at any given time, and it’s as much as every of us individually to seek out it. As an excellent analogy, in the event you ask a chess participant the perfect transfer in chess, she or he wouldn’t be capable of reply as a result of there’s no such factor. However there are a variety of strikes and maybe the perfect transfer at a given sure association on the board. And the identical with the that means of life. He explains that there’s no single that means of life or perhaps a single that means for a person. However as an alternative, we discover that means by the diploma of duty we carry and the selections we make.

Third on the checklist is “The Untethered Soul: The Journey Past Your self” by Michael Singer and it’s additionally one in every of my yearly reads and maybe one in every of my most gifted books to others. This guide delves into how we will detach from ego and develop past ourselves. A key idea is there’s nothing extra essential to true development than realizing that you’re not the voice of the thoughts, you’re the one who hears it. And Singer talks about how our ideas don’t outline us however are merely outputs of what our consciousness perceives. It’s straightforward to determine and be outlined by our ideas and feelings, however he explains that step one of breaking this sample is to understand that that is occurring and to understand that ideas are merely objects flowing by you.

Singer calls this the distinction between self and private self. He additionally talks about interior vitality, which some practices known as chi, and the significance of letting this circulate and never blocking it by holding on to sure ideas or feelings or judging them. singer believes that we endure as a result of we focus our psychological and emotional vitality on notion or on being favored by others. And these feelings are so prevalent, we regularly don’t even discover them. He compares this to a fish not noticing water as a result of he’s so immersed in water. So, the very first thing to do is to cease anticipating your thoughts to repair what’s unsuitable with you. Singer explains that your thoughts is a extremely efficient laptop software and that we must always use it to ponder noble ideas, resolve issues, and serve humanity, slightly than fear about what others assume.

And this helps us cease specializing in exterior issues and cease specializing in…or begin specializing in inner issues, which will probably be a recurring theme right here as properly. And eventually, Singer talks concerning the idea of loss of life and the way the data of dying at some point offers life that means within the current second. And this can be a idea I’ve talked rather a lot about in previous podcast episodes as properly. And I even have the phrase “memento mori,” which loosely translated in Latin means, “Bear in mind your loss of life,” tattooed on my wrist as a relentless reminder of this. That is additionally a lesson from stoicism and you may hear extra about it particularly within the episode with Ryan Vacation.

Quantity 4 on the checklist, “Letting Go: The Pathway of Give up” by David Hawkins. A number of friends known as this essentially the most impactful guide they’ve ever learn. And briefly, letting go includes being conscious of a sense, letting the sensation come up, staying with it slightly than suppressing it, and letting it run its course with out eager to make it totally different or do something about it. It merely means letting the sensation be there and give attention to letting out the vitality behind it. So, merely what we’re and what we imagine is continually creating the fact that we expertise and Hawkins says that we magnetize individuals in conditions that mirror us. So, by altering our interior expertise, we will change our exterior expertise as properly. And I assumed it was value studying a brief excerpt that explains form of this key course of.

Hawkins says, “Letting it go includes being conscious of a sense, letting it come up, staying with it, and letting it run its course with out eager to make it totally different or do something about it. It means merely to let the sensation be there and to give attention to letting out the vitality behind it. Step one is to permit your self to have a sense with out resisting it, venting it, fearing it, condemning it, or moralizing about it. It means to drop judgment and see that that is only a feeling. The approach is to be with the sensation and give up all efforts to switch it in any approach. Let go of wanting to withstand the sensation, it’s resistance that retains the sensation going.” Or a aspect notice, that is typically what you resist persists or what you resist, resist again.

Hawkins continues, “Once you quit resisting or making an attempt to switch a sense, it’ll shift the subsequent feeling and be accompanied by a lighter sensation. A sense that’s not resisted will disappear because the vitality behind it dissipates. As you start the method, you’ll discover that you’ve maybe worry or guilt over emotions. There will probably be resistance to emotions normally to let emotions come up. It’s simpler to let go of the response to having the emotions within the first place. Worry of worry itself is a primary instance of this. Let go of the worry or guilt that you’ve concerning the feeling first, after which get into the sensation itself. When letting go, ignore all ideas, give attention to the sensation itself, not on the ideas. Ideas are infinite and self-reinforcing they usually solely breed extra ideas. Ideas are merely rationalizations that the thoughts to attempt to clarify the presence of a sense.

The true purpose for the sensation is the amassed strain behind the sensation that’s forcing it to return up for the time being. The ideas had been exterior occasions are solely an excuse made up by the thoughts. As we turn into extra acquainted with letting go, will probably be seen that each one destructive emotions are related to our fundamental worry associated to survival and that each one emotions are merely survival applications that the thoughts believes are crucial. The Letting Go approach undoes the applications progressively. By way of that course of, the underlying motive behind the emotions turns into an increasing number of obvious. To be surrendered means to don’t have any sturdy emotion a few factor. It’s okay if it occurs and it’s okay if it doesn’t. Once we are free, there’s a letting go of attachments, we will get pleasure from a factor however we don’t want it for our happiness.

There’s a progressive diminishing of dependence on something or anybody exterior ourselves. These rules are in accord with the fundamental teachings of the Buddha to keep away from attachment to the worldly phenomena, in addition to the fundamental educating of Jesus Christ to be on this planet however not of it. Typically, we give up a sense and we discover that it returns or continues. It is because there’s but extra to be surrendered. We now have stuffed these emotions down all of our lives and there may be numerous vitality pushed down that should come up and be acknowledged. When give up happens, there’s a right away lighter, happier feeling nearly like a excessive. By repeatedly letting go, it’s attainable to remain in that state of freedom. Emotions come and go.

And ultimately, you notice that you’re not your emotions, however that the true you is merely witnessing them. You cease figuring out with them. The you that’s observing is conscious of what’s occurring and all the time stays the identical. As you turn into an increasing number of conscious of the changeless witness inside, you start to determine with that degree of consciousness. You turn into progressively primarily the witness, slightly than the experiencer of the phenomenon. You get nearer and nearer to the true self and start to see that you just’ve been duped by emotions all alongside. You thought that you just had been the sufferer of emotions however now you see that they aren’t the reality about your self, they’re merely created by the ego, the collector of applications which the thoughts has mistakenly believed are crucial for survival.

Quantity 5, “The Physique Retains the Rating. Mind, Thoughts, and Physique within the Therapeutic of Trauma” by Bessel van der Kolk is one other generally really useful guide on this podcast. A key quote that stood out to me from the guide, “When you begin approaching your physique with curiosity, slightly than worry, all the things shifts.” And this guide was personally useful to me and my very own trauma therapeutic, and I’ve heard from a lot of you who had the identical expertise.

It’s a bit little bit of a dense learn but it surely has some actually profound key factors, together with the usage of EMDR, which stands for eye motion desensitization and reprocessing as a software for trauma reprogramming. This works as a result of after we relive a traumatic occasion, the mind and the physique don’t really know the distinction between that have reliving it and when it really occurred, so it performs out in a stress response as if it had been occurring within the current. EMDR may be useful in integrating these experiences and serving to the mind perceive them as reminiscences slightly than recurring occasions.

One other key idea is the usage of somatic experiences like yoga or bodywork to reprogram the physique response and to assist the mind and physique perceive that they’re protected. Lastly, van der Kolk talks concerning the significance of mindfulness observe and to have a supportive group for restoration. A few different quotes that basically stood out to me, “So long as you retain secrets and techniques and suppress info, you’re essentially at struggle with your self.” After which, “The vital problem is permitting your self to know what you understand, that takes an unlimited quantity of braveness.” And like I stated, this guide was personally impactful to me as a result of whereas I had achieved remedy for lots of years and I used to be doing numerous issues that may normally correlate with bodily well being, due to the feelings and traumatic responses I had saved in my physique, my physique was for a really very long time in a sympathetic nervous system state. And books like this and a few of these practices helped me to begin to shift these reminiscences and launch that present or recurrent feeling of stress.

One other guide really useful no less than seven occasions, quantity six on this checklist, is the “Tao Te Ching.” It’s really one of the crucial learn books of all time and at solely 81 passages lengthy, it’s an easy learn. It’s additionally the second most translated guide of all time after the Bible. It was written 2,500 years in the past, although a lot of it’s nonetheless very related in the present day. The title may be translated as primarily, “The guide of the way in which,” and it outlines some core concepts that stem from Taoism. Some quotes that stood out to me, “If you wish to be reborn, let your self die. If you wish to be given all the things, give all the things up,” and, “Are you able to step again from your personal thoughts and thus perceive all issues?”

“Not understanding is true data. Presuming to know is a illness. First, notice that you’re sick, after which you possibly can transfer towards well being. The extra you understand, the much less you perceive. And in the event you notice you might have sufficient, you might be really wealthy. Be content material with what you might have, rejoice in the way in which issues are. Once you notice there may be nothing missing, the entire world belongs to you.” After which lastly, “I’ve simply three issues to show: simplicity, endurance, compassion. These three are your biggest treasures. Easy in actions and ideas, you come back to the supply of being. Endurance with each pals and enemies, you accord with the way in which issues are. Compassionate towards your self, you reconcile all beings on this planet.”

Quantity seven, a newer guide suggestion from the podcast that’s been really useful now by a number of friends and whose writer was really a latest visitor as properly, “It Didn’t Begin with You, How Inherited Household Trauma Shapes Who We Are and The way to Finish the Cycle.” And Mark Wolynn, the writer, exhibits how the traumas of our dad and mom, grandparents, and even nice grandparents can stay on us by unexplained melancholy, anxieties, fears, phobias, obsessive ideas, and bodily signs. And that is what…it’s really been fairly properly studied now and scientists name this secondary PTSD. And Wolynn delves into what he calls core language, that are principally the idiosyncratic phrases and sentences behind our deepest fears.

And this I really feel like is absolutely eye-opening, particularly when you have any anxieties or fears that don’t appear to line up along with your direct life expertise. And he says this language offers clues resulting in the supply of our unresolved trauma. Core language will also be expressed in bodily sensations, behaviors, feelings, impulses, and even signs of an sickness or situation. And that is one other segue into a giant theme on this podcast of these emotional and interior issues actually correlating to bodily expression of sickness. A rising physique of analysis means that trauma like that from excessive stress or hunger, amongst different issues, may be handed from one technology to the subsequent, like bodily handed, and right here’s how. Trauma can go away a chemical mark on an individual’s genes, which might then be handed right down to future generations.

Wolynn delves into issues like attachment trauma, and he offers a framework for figuring out and dealing by youth and generational trauma. This guide builds on the work of some main consultants in post-traumatic stress, together with the Mount Sinai College of Medication neuroscientist Rachel Yehuda, I imagine is the way you say her identify, and as talked about a minute in the past, psychiatrist Bessel van der Kolk who wrote “The Physique Retains the Rating.” The thought being that even when the one that suffered the unique trauma has died or the story has been forgotten or silenced, reminiscence and emotions can nonetheless stay on by genes. And these emotional legacies are sometimes hidden and encoded in all the things from gene expression to our on a regular basis core language after which they play a far higher position in our emotional and bodily well being than we’ve beforehand understood. So, I extremely suggest that guide particularly in case you are coping with any of these points that I discussed.

Quantity eight is a bit bit extra of an obscure one, but it surely’s been really useful a number of occasions. It’s known as “Stalking the Wild Pendulum: On the Mechanics of Consciousness” by Itzhak Bentov, who’s the creator of the pacemaker, the steerable cardiac catheter, and EKG leads. This guide has been talked about a number of occasions, most not too long ago by Paul Chek. And like I stated, whereas it touches on some uncommon ideas, I actually loved studying this one personally. This guide is described as, “In his thrilling and unique view of the universe, Itzhak Bentov has offered a brand new perspective on human consciousness and its limitless potentialities. He’s extensively identified and cherished for his pleasant humor and creativeness. Bentov explains the acquainted world of phenomena with perceptions which can be as lucid as they’re thrilling. He offers us a provocative image of ourselves on this expanded consciousness, holistic universe view. And on this easy-to-read guide, Bentov paints the provocative picture of the universe as comprised of sound vibrations, gentle rays, refined energies, and packets of consciousness.

I do know that may appear a bit far out, however stick with me. He explains his idea that our brains are literally simply thought amplifiers, not thought supply, which once more, traces up with a few different books I already talked about. He talks about the concept that the universe is a hologram as is the mind, and that we will immediately reclaim any info ever identified that our our bodies mirror the universe right down to the working of every cell, there’s some fascinating diagrams about that, that we’re primarily pulsating beings in a vibrating universe in fixed movement between the finite and the infinite. And he talks about analysis on the nonlocality of consciousness and the holographic nature of the mind that’s now being generally mentioned and explored in each consciousness research and quantum physics. And his unique work was written many, a few years in the past and it introduced numerous these concepts to mainstream science. So, if these are new ideas for you, it’s a captivating, straightforward learn.

The ninth most really useful guide is by one other previous podcast visitor Byron Katie and it’s known as “Loving What Is: 4 Questions That Can Change Your Life.” And this one traces up with one other tattoo on my different wrist, which is “Amor Fati,” which principally means, “Love what’s.” And her work facilities round what she calls The Work and these 4 questions that are, “Is that this true? Can I completely know that it’s true? What occurs once I imagine that thought? And who would I be with out that thought?” A favourite quote from this guide is she says, “I’m a lover of what’s not as a result of I’m a non secular particular person, however as a result of it hurts once I argue with actuality.” As I stated, Byron Katie is a previous visitor on this podcast and this guide has been steadily really useful. Within the guide, she tells her personal story of getting melancholy for many of her life, till realizing at age 43 that she solely suffered when she believed her personal ideas after which when she didn’t imagine her personal ideas, there was no struggling.

The thought of not believing what we expect led to her restoration and to her creation of what she calls The Work centered round these 4 questions. She delves into dissecting our ideas to beat their supply and eradicating the stress and encourages us to view our interpretations of issues as the foundation of stress, not the occasion themselves as the foundation of stress. In doing so, we notice that by altering our interpretation of occasions, we will change how these occasions have an effect on us. Byron Katie encourages readers to then flip these questions round and see how the ensuing questions really feel. She calls this the turnaround. And an instance can be in the event you had the unique thought, “Rachel doesn’t hearken to me.” You’d flip that round to, “I don’t hearken to myself,” or, “I don’t hearken to Rachel,” or, “Rachel does hearken to me,” after which really feel about which of these may appear to be true. She then encourages us to even flip round our considering.

And a quote about this, “As you do The Work on topics such because the physique, illness, profession, or God, once you come to the turnarounds, substitute the phrases “my considering” for the topic.” So for example, the phrase, “My physique ought to be sturdy, versatile, and wholesome,” can flip round to, “My considering ought to be sturdy, versatile, and wholesome.” As a result of isn’t that what we actually need on the core of it, a balanced wholesome thoughts? Is a sick physique actually the issue, or is it our considering and interpretation concerning the physique that’s the issue? I’d encourage you to hearken to each her podcast episode, which together with all these books will probably be linked at wellnessmama.fm in addition to take a look at the guide for your self. She additionally has an awesome web site that has downloadable worksheets which can be free about every of these.

And lastly, the tenth most really useful guide is “The 4 Hour Workweek” by Tim Ferriss. This one has been talked about by a number of friends as useful in beginning their companies and in organizing their lives. This one received’t essentially be useful to everybody listening in a direct approach and I do assume issues have modified fairly a bit because it was written. However I personally discovered this guide useful in educating me a number of key ideas, together with what’s known as the Pareto precept or the rule of 80/20, which primarily means spending your time on the 20% of issues that get you 80% of outcomes, and avoiding the 20% of issues that trigger 80% of stress.

And a quote from Tim about this, “Doing one thing unimportant properly doesn’t make it essential.” Tim additionally talks concerning the significance of validating an concept earlier than launching, a lesson that I feel is much more essential in in the present day’s panorama. And he offers examples of the way to validate concepts for on-line companies earlier than really creating and launching them. Nicely, I stated the enterprise examples received’t be straight relevant to everyone listening. I do assume that these ideas may be extra broadly utilized to on a regular basis life, from issues like working a family or maintaining with each day duties and there’ll be extra on that in the important thing takeaway part in a couple of minutes.

All through the course of those 500 episodes, I’ve additionally seen some recurring themes. Since this podcast is basically well being and wellness-focused, you may assume that these items of frequent recommendation would relate most to weight-reduction plan or train or another facet of bodily well being and wellness. However once I combed by these episodes, the commonest themes really spoke rather more to mindset, emotional/non secular components, and group. And this is smart, as many of those themes change into extra essential for well being than simply what we eat or what merchandise we use. And as I shared in Episode 309, which is a solo episode, I discovered prior to now few years simply how straight that was true in my life. So, listed here are the highest 10 components that confirmed up time and again amongst these friends in all kinds of disciplines, practices, and experience.

The primary concept being that happiness is a alternative and I touched on this a bit bit in a few the guide suggestions and the truth that these are essentially the most generally really useful books form of speaks to this concept being a typical theme as properly. However the concept that the one ache we actually endure is the one we create ourselves. And not too long ago, I posted one thing much like this on Instagram and I acquired all kinds of responses, together with from some individuals who utterly disagreed, claiming that because of one thing horrible that had occurred to them, they weren’t able to ever being joyful once more. Like I stated, this has been a private lesson for me as properly over the previous few years and I wished to the touch on it right here as a result of so many podcast friends have stated related issues.

As a private instance, I used to have a narrative in my head that went one thing like this, “I will probably be joyful when,” or, “If solely X, Y, Z, then I’d be joyful,” or, “That it was laborious to be joyful due to sure previous traumatic experiences.” I slowly and I imply very slowly realized that happiness is a alternative, not a consequence and that I may select happiness now and never wait on one thing exterior to be its catalyst. And naturally, that is simpler stated than achieved, as are numerous issues in life. And as a number of the earlier authors talked about, they’ve been my biggest lecturers on this lesson. It’s been a recurring sample amongst friends that the happiest amongst them and amongst us usually are not the happiest as a result of circumstances had been exterior components, however due to intentional interior decisions and a creation of their very own interior state.

And I additionally perceive how listening to this could most likely appear much more irritating, particularly at occasions when these exterior components do make it more durable to decide on happiness. And but, visitor after visitor has talked about cultivating the ability of happiness by motion, particularly when exterior forces make it lower than straightforward. I typically assume again to Viktor Frankl talked about within the guide suggestions who discovered objective, peace, and even pleasure inside a focus camp. In truth, he was the one which wrote, “Between stimulus and response, there’s a area, and in that area is our energy to decide on our response, and in our response, lies our development and our freedom.” I keep in mind when my very own interior thought was that happiness appeared inconceivable due to sure issues I’ve been by.

And I additionally now really feel the peace and gratitude of getting cultivated happiness, not solely despite, however in a big approach due to these items. And naturally, on a sensible degree, we will select issues that assist facilitate psychological states like happiness by nourishing our our bodies, getting sufficient sleep, spending time open air, and a number of the different frequent suggestions I’ll discuss later. However there’s numerous analysis to again the psychological advantages of these issues but it surely goes deeper than that as properly. In truth, there are some well-studied and science-backed methods to extend emotions like happiness, pleasure, and contentment, together with gratitude. Research present that even only a five-minute gratitude observe each day will increase optimism, reduces nervousness, and chemically adjustments the mind to be extra optimistic.

Attempt incorporating this as a morning observe or household dinners or by journaling or as podcast friends, Travis Brewer does set a timer in your telephone, he units his for 3:14 day-after-day, which signifies pi, a quantity that’s essential to him, and at the moment, consider one thing to be thankful for. Travis typically sends an individual a textual content saying he’s grateful for them or posts one thing about gratitude to encourage others to do the identical.

One other concept, reframe the psychological statements and questions that you just make internally. We’re profoundly impacted by our personal interior voice and the questions and statements we are saying to ourselves have a big effect. And this can be a level that many friends have introduced up and one thing I’ve seen over the previous few years as properly. Once I was asking questions like, “Why can’t I drop some pounds?” Or, “Why is that this so laborious?” My unconscious labored to reply these questions and supply me with all of the the reason why.

Once I shifted to how questions and statements and body them positively like, “How is it a lot enjoyable to nourish my physique in one of the best ways attainable,” and, “How is it really easy to let go of extra fats,” my mindset started to shift and these items acquired a lot simpler. I’ve additionally heard the phrase, “By no means be heard complaining even to your self.” And when our interior voice and monologue is speaking about how powerful issues are or what we want was totally different, that’s the place our vitality and a spotlight goes. And eventually, for me, it was letting go of the story that, “I will probably be joyful when,” and selecting, “I’m joyful now,” and that created a giant interior shift for me. I discussed earlier than a useful assertion from a therapist I work with and previous podcast visitor, Dr. Pleasure Martina, and she or he inspired me to whereas alternating double faucets on my arms, say, “Though I’m feeling regardless of the destructive feeling is true now, I really like and settle for myself,” and “I really like and settle for myself once I now select to really feel” after which no matter your required consequence is.

In some methods, this is so simple as noticing and selecting our reactions to occasions as talked about within the guide part, or as Epictetus stated a few years in the past, “We can’t select our exterior circumstances however we will all the time select how we reply to them.” For instance, two individuals may have equivalent experiences and one may reply by considering, “That is horrible, I failed and nothing ever works out for me,” whereas one other may reply with a mindset of, “I’ve discovered a lot from this expertise, I’m so grateful that it occurred.” If you wish to preserve going deep on this matter, take a look at my podcast with Dr. Laurie Santos from The Happiness Lab and Dr. Pleasure Martina.

One other useful although quite simple tip is to smile or chuckle extra. As a thinker as soon as wrote, “Typically your pleasure is the supply of your smile however generally your smile may be the supply of your pleasure.” Cool reality, we all know that we smile after we really feel optimistic feelings, however do you know that smiling may additionally assist create these optimistic feelings?

Research have proven that smiling, laughing, and different exterior expressions work as a continuous suggestions loop serving to to bolster our inner feelings. As a aspect notice, that is really why some sources fear concerning the results of issues like Botox that restrict full facial features as there’s some proof that it’d restrict the emotions and expression of those corresponding feelings. Aspect profit, smiles are additionally contagious, and spreading happiness results in happiness. One other quite common theme really useful by largely nearly each visitor in some kind is meditation. In truth, if I needed to identify the commonest well being tip from the previous 500 episodes that friends cite as being very important to bodily well being, it could be the advice to undertake some sort of meditation observe. In truth, on-air or off-air, I’d estimate that no less than half of friends have talked about this as being one of the crucial impactful components of their life.

To preface, I ought to most likely additionally confess that I used to be largely against the concept of meditation for a extremely very long time. And although I attempted it just a few occasions, I by no means seen the profit or felt a distinction till it grew to become an everyday observe. Slowly, meditation shifted from one thing I felt like I ought to do, and I all the time conscious once I use that phrase “ought to,” to one thing I seemed ahead to doing to one thing that grew to become an built-in a part of my life. It’s additionally humorous to me that science now continues to validate this age-old observe that many cultures and religions have understood and practiced for a whole lot and 1000’s of years. There are seemingly infinite methods to attempt to incorporate meditation, and it appears to be a really individualized observe to determine which goes to work greatest for you. However some beginning locations if you wish to be taught and bounce in are Episode 162 with Dan Harris, and Episode 315 with Emily Fletcher, and people will each be linked within the present notes as properly.

One other recurring theme, the concept of studying from our youngsters. That is one thing that’s recurred as a suggestion amongst friends in varied methods and the way we will be taught from them on all the things from mindset to life. In fact, there are some caveats right here. However recurring themes talked about by my friends are issues like that children naturally transfer extra and sleep in higher rhythms than adults do, or particularly in how they transfer inside their surroundings slightly than train as an remoted occasion like many adults do. Previous visitor Aaron Alexander has talked about whereas we expect that we form our surroundings by creating what our home seems like or our surroundings we work together with, our surroundings additionally very actually shapes us and varieties our posture and our motion patterns.

And so, one thing I’ve discovered from my kids and that we do in our household now, this realization has led to some modifications of our surroundings in our dwelling together with issues like a gymnastics mat down the hallway, hanging rings and yoga swings from the ceiling, steadiness boards in the lounge, and numerous out of doors constructions to climb. There’s one other aspect that children get proper and that I really feel like we regularly lose as we become old, which is play, however seems play is simply as pivotal for adults as it’s for teenagers. We don’t lose the necessity for novelty and pleasure as we grew up, stated Scott Eberle, which is he’s a vice chairman for play research and the editor of the “American Journal of Play.” Play brings pleasure and it’s very important for problem-solving, creativity, and relationships. I’ll say my children have been my greatest lecturers in relearning find out how to play.

And we’re now seeing analysis that backs up the necessity for artistic play in adults and research present that even issues like coloring may be helpful to the grownup mind. Coloring has been proven to have stress-reducing advantages. The rationale? Coloring is alleged to calm the amygdala, which is the a part of the mind associated to worry and stress, whereas it stimulates the components of the mind liable for creativity and logic. There was a 2005 research that documented a discount in nervousness in sufferers after a short while of simply coloring geometric patterns. In truth, coloring remedy has been used experimentally for these with nervousness and stress-related issues. Some individuals report sleeping higher even after simply coloring for 5 minutes earlier than bedtime. And eventually, a theme from children has been to take care of curiosity, one thing that children are naturally nice at however that we regularly suppress as we become old. Many centenarians and supercentenarians credit score their child-like curiosity for all times was a part of their longevity. So, as we will be taught from our youngsters, transfer, play, keep curious.

One other theme that confirmed up typically amongst previous podcast friends is the concept of fixed questioning of all the things. In their very own methods, many friends have talked concerning the significance of fixed questioning after which taking a look at issues in new methods. I’ve shared my very own yearly observe with this of constructing a listing of issues I imagine or I really feel I’m comparatively sure about after which questioning every of these issues by studying totally different viewpoints over the course of the subsequent 12 months. For me, this stems from the concept that if one thing is value believing, it’s value questioning. And I really feel like this observe has helped me achieve perspective, understanding, and endurance for individuals who maintain totally different viewpoints in lots of areas, but it surely’s additionally prompted some fairly dramatic shifts in my very own views.

Visitors have talked about this observe as properly, from medical doctors like Kelly Brogan, Ken Robawa [SP], and Ted Achacoso who questioned the standard medical mannequin and ended up discovering strategies that had been extra useful to their sufferers, to dentists who query the standard dental mannequin like Dr. Kelley Blodgett. Different examples embody medical doctors like Dr. Gabrielle Lyon, who dove into the analysis and now advocates a a lot larger quantity of protein consumption for ladies and lots of of her sufferers see nice outcomes from this, or audio system like beforehand talked about, Byron Katie, who actually questioned why she was having these depressive signs after which found a technique for doing what she calls The Work that shifted her personal inner state.

The fifth reoccurring issue is the significance of sleep and find out how to optimize it. In 500 episodes, there are only a few items of recommendation that each well being skilled appears to agree on and the significance of sleep is probably essentially the most generally reoccurring. In truth, I’m but to listen to any physician, well being skilled, or anybody I’ve had on this podcast declare that sleep isn’t one of the crucial essential keys to well being, all of them agree that it’s. And naturally, there’s numerous variation within the quantity and the kind of sleep really useful however everybody appears to agree that sleep is important for well being and the info actually backs us up too. Even only one or two days of missed or impaired sleep can result in decrease immune operate, much less capability to control blood sugar, and even lasting hormonal adjustments, in addition to short-term impaired reminiscence, studying, and processing.

In truth, research present that spending one evening with out sleep is not going to simply make you’re feeling drunk, your mind will behave as if it really is. In truth, 24 hours with out sleep creates the physique responses equal to a blood alcohol degree of 0.1%, which suggests you’re greater than legally drunk so far as your mind is anxious. Moreover, the hormonal adjustments that happen from lack of sleep result in cravings for junk meals and a slower metabolism. Continual poor sleep will increase the danger of many situations, from hypertension to coronary heart illness, kidney points, coronary heart failure, and even stroke. But societally, we’re getting, on common, 90 minutes much less sleep than individuals of our identical age 100 years in the past, and there’s numerous proof that this might be a contributing issue within the rise of persistent illness.

Previous visitor Shawn Stevenson makes a case for sleep being extra essential for well being than weight-reduction plan and train mixed. Try his guide “Sleep Smarter” For a full clarification of why. Sleep physician Michael Breus additionally talked about this in Episode 58 and he actually goes deep on this in his guide, “The Energy of When,” how all of us have a singular chronotype of sleep and the way understanding this will help us enhance our sleep over time. Some generally cited recommendation for bettering sleep high quality from varied friends over the course of those episodes, preserve your bed room cool or use one thing like a ChiliPad to assist enhance deep sleep. Keep away from screens for just a few hours earlier than mattress, because the blue gentle can suppress pure melatonin manufacturing. Cease consuming for no less than three hours earlier than mattress, extra on this in a couple of minutes however that is additionally useful for metabolism and weight reduction.

Keep away from caffeine after midday. Preserve bedrooms darkish utilizing blackout curtains and eradicating sources of synthetic gentle. Create a stable sleep routine. Preserve the bed room for sleeping solely and keep away from TV within the bed room, and get daytime daylight particularly quickly after dawn and through the brighter noon hours. The morning gentle suggestion is very essential for cortisol and different hormones. And whereas it isn’t essentially the most enjoyable recommendation to stand up early and go exterior, getting up as near dawn as attainable appears to have an nearly common profit on sleep high quality.

Quantity six recurring key takeaway and recommendation from this podcast is to be taught one thing day-after-day. When you’ve listened, you’ve heard me ask friends for suggestions of books that had a profound affect on their life and nearly each visitor says it’s laborious to slender it down as a result of they’re always studying. Lifelong studying is a typical trait of my podcast friends and there’s fairly a little bit of analysis to again up the significance of lively studying for well being and psychological well being.

Henry Ford stated, “Anybody who stops studying is outdated whether or not at 20 or 80, anybody who retains studying stays younger,” and it appears he was on to one thing. Gandhi additionally stated, “Reside as you will die tomorrow, however be taught as if you will stay endlessly.” And actually, most of the world’s most profitable individuals credit score studying as an enormous a part of their success. Warren Buffett, the truth is, when requested, clarify his secret. He stated, “Learn 500 pages day-after-day, that’s how data works, it builds up like compound curiosity. All of you are able to do it however I assure not a lot of you’ll do it.” And naturally, as mothers, making time to learn for hours a day isn’t all the time possible however there’s one thing to be taught from all of those friends and their love of studying. So, even when it’s simply 20 to half-hour a day studying…or 30 pages a day, this could have a profound affect. We additionally know as mothers that children hearken to a few of what we are saying and far of what we do. So, by having a visual studying behavior will encourage our children to do the identical.

Many books can be found on audiobook now, so I typically discover myself listening whereas working round the home or going for a stroll. Seems the sorts of guide we learn matter too. Whereas fiction is nice and really entertaining, over 90% of friends cited nonfiction books as their prime decisions, particularly books that helped with their enterprise or private growth. And as a notice associated to that final level, consultants appear to agree that it’s higher to not learn in mattress as this could intrude with sleep high quality. Studying can be dramatically correlated with improved creativity, higher reminiscence, scale back stress, and enhance stories of happiness. Different research-backed methods to include lifelong studying in ways in which straight profit the mind and will even scale back the danger of brain-related ailments like Alzheimer’s embody studying a brand new language or a brand new instrument.

At the same time as adults, this appears to have a creativity-boosting impact and it helps the mind keep wholesome as we age. In contrast to a lot of our different organs, the mind has the flexibility to always change. It is a phenomenon referred to as neuroplasticity. New scientific research present that we’re able to one thing known as neurogenesis, which is a course of the place we create new neurons in sure components of our mind all through our lifetime. These ongoing organic processes imply that we now have the facility to create bodily adjustments within the mobile constructions of our mind to develop new nerve pathways, which might straight lead to improved cognitive operate, a slower growing old course of, and improve reminiscence. A private tip on this, I take advantage of the Notion app which is notion.so to trace my studying checklist and likewise observe issues that I’m studying and targets associated to them to assist with a approach to preserve it in a single place and to maintain myself motivated to continue to learn.

One other nice tip, take a look at previous episodes 184 and 354 with Jim Kwik who overcame his personal studying struggles and a traumatic mind damage and he now teaches individuals all over the world find out how to be taught something extra rapidly. I actually loved his pace studying and rapid-learning applications and so have my children. Additionally take a look at episode 401 with Jesse Elder, which actually delves into rethinking training and find out how to set our children and ourselves up for lifelong studying.

The seventh reoccurring theme and key takeaway is the significance of group. When you’ve listened to this podcast very a lot, you’ve most likely heard me say this time and again otherwise you’ve heard many friends talked about the significance of group, but it surely bears repeating right here. The Harvard research of grownup growth is without doubt one of the longest research into grownup life and it discovered that group is a crucial consider well being and longevity and that conversely, loneliness is extra harmful to your well being than alcohol or smoking.

One other meta-analysis of 300,000 individuals discovered that sturdy relationships and group boosted longevity by as a lot as 50%. Try Episode 384 with Michael Coach for particular recommendations on constructing a powerful group in the event you don’t have already got one and he additionally talks about meditation, morning routine, and a few of these different key takeaways. And communities with the biggest inhabitants of centenarians, group involvement and social connection are extremely essential. How do they accomplish this? Researchers have picked out a number of the most essential contributing components. In blue zones, areas the place individuals stay a very long time, individuals are a part of non secular or very shut relational communities they usually know their objective in life. They care for their household first and infrequently in blue zones, households stay collectively in multi-generational houses. Dad and mom additionally spend numerous time with their kids.

In our fashionable society and particularly as busy mothers, it’s straightforward to get misplaced within the mountains of laundry and diapers and dishes and paperwork and emails, and never really join with anybody all day lengthy. So, what’s the fashionable mother to do? That’s the query I feel we’re all making an attempt to reply indirectly and let me know in the event you discover the reply, however listed here are some concepts to get began. Put aside an hour or so a day simply to spend time collectively as a household. Decide to common dinner collectively to attach and share with household or pals, blue zone communities all the time eat collectively. If dinnertime doesn’t work due to schedule, attempt a unique mealtime or have a snack or eat collectively when everybody’s dwelling. And schedule an everyday evening out with pals and make investments time in constructing your social circle.

The quantity eight recurring theme and takeaway is a really broad one and that’s the concept of mindset. Many friends discuss mindset being as essential as every other issue in relation to well being, and a number of other of the opposite factors I’ve already talked about contact on this as properly. The guide “Mindset” by Carol Dweck is one other typically really useful guide, together with by Visitor 382, Elliott Row, who’s a world-renowned mindset coach. As talked about in a number of the guide suggestions, mindset could be the most important key in relation to well being and primarily each facet of life, and whereas we will’t management our circumstances or what occurs to us, we now have full capability to manage our mindset. Some particular previous episodes that come to thoughts about mindset particularly are quantity 230 with Chalene Johnson, 289 with Ryan Vacation, 448 with Michael Bayer, 488 with Laila Ali, and 496 with Paul Hoffman.

For teenagers particularly, take a look at episode 423 with Michele Borba who talks about find out how to assist children construct a resilient and wholesome mindset from a younger age. And as talked about, one of many therapists I work with, Dr. Pleasure Martina in Episode 368 additionally has some actually sensible suggestions for shifting mindset. As a few the books touched on, I’ve discovered {that a} huge a part of that is listening to and turning into intentional about our interior language and interior questions, and right here’s what I imply. I touched on this a bit bit, however I used to internally say issues like, “Why is it so laborious to drop some pounds?” To which my thoughts would inevitably reply and supply all the explanations it was so laborious to drop some pounds: thyroid illness, six children, unhealthy genes, and so forth., and so forth. After working with Dr. Pleasure, I began to as an alternative ask myself questions like, “How is it really easy to drop some pounds and really feel wholesome?” And my thoughts jumps to reply the query with causes like, “As a result of I really like wholesome meals,” “Motion is enjoyable,” “Sleep helps me heal,” and so forth.

There’s an historical proverb that the physique turns into what the meals are because the spirit turns into what the ideas are. I noticed I’ve been poisoning my ideas with unhealthy questions and letting my unconscious work to reply these unhealthy questions for a very long time. It took some time to make the shift however I caught myself when these questions began popping up and I discovered to rephrase them in a optimistic approach. And most of the books that contact on this are useful as properly.

One other recurring theme throughout all these episodes is the significance of planning a each day routine. And there are infinite quotes about this from nearly each main thinker all through historical past from Ben Franklin saying, “By failing to organize, you’re getting ready to fail,” to Napoleon Hill saying, “Plan your work and work your plan.” For mothers particularly, I feel this step is important and lots of friends have shared the significance of planning in varied points of life, from meal planning to time administration, to setting and reaching targets.

And I’ve talked about my very own methods for this in episode 316. Off the highest of my head, I’d say the most important time savers I’ve personally are in rotating seasonal meal plans that save time with each planning and cooking, time blocking and work in our family schedule, after which mapping out and planning all tasks and targets in our private and household life. And I observe all these as properly by the Notion app which has been a extremely useful sensible software.

And lastly, one other recurring theme in these episodes is the Pareto Precept or the rule of 80/20, which explains that 80% of penalties come from 20% of causes, asserting principally an unequal relationship between inputs and outputs. This precept serves as a common reminder that the connection between inputs and outputs will not be balanced, although typically we assume that it’s.

So, as some examples, 80% of outputs come from 20% of inputs, 20% of criminals commit 80% of crimes, 20% of drivers trigger 80% of site visitors accidents, 80% of air pollution originates from 20% of factories, 20% of corporations characterize 80% of gross sales, 20% of staff are liable for 80% of outcomes, and 20% of scholars have grades of 80% or larger. And this was firstly talked about as an financial precept however we will use this to our benefit after we perceive the idea as a result of as properly 80% of our well being comes from 20% of our actions. We go into this particularly in Episode 363 with Mindbodygreen. On the subject of well being, this precept is useful in prioritizing the issues that make the most important affect, from maintaining a healthy diet 80% of the time to discovering the 20% of exercises that make the most important affect on your physique particularly, so take a look at that episode for breakdown.

And lastly, as a result of this can be a podcast about most points of bodily well being and wellness, there are some recurring well being practices and bio hacks that friends suggest. And whereas we’ve undoubtedly talked rather a lot about numerous cutting-edge bio hacks and really particular therapies in these previous episodes and I feel particular approaches for extra nuanced points are essential, some commonalities actually emerged from all these previous friends. And the perfect half, most of the commonest suggestions that friends cited as being actually impactful and pivotal for well being are utterly free or no less than very cheap. And whereas I imagine there’s a time and a spot for extra difficult and costly approaches, these core recommendations kind the idea of wholesome residing, most of them may be achieved as a household, and most don’t value a factor and even take very a lot time.

In truth, I feel most friends would agree that these frequent practices whereas free, kind the muse for all wholesome residing and that even the extra difficult costly bio hacks ought to solely be stacked on prime of those. The primary being breathwork, and I’m going to enter a bit little bit of the specifics of various methods to do that. However take into consideration this, we will stay a really brief period of time with out air, an extended time however nonetheless a brief period of time with out water, and a for much longer time with out meals. But typically in relation to well being, we speak a lot about meals and don’t speak very a lot about how we’re respiration or what we’re consuming and I feel these two components deserve extra time and a spotlight. No less than a 3rd of friends have talked about that intentional breathwork in some kind is essential for well being.

And I do know what you might be considering, you’ve been respiration because you had been born. However the way in which we breathe could make a giant distinction in our stress response and in numerous areas of well being and that is one space the place a really brief each day observe could make a extremely profound distinction. In truth, this could be the quickest approach to fight stress on a physique degree. There’s a 2017 research that was printed within the journal “Frontiers in Psychology” and it discovered that individuals who accomplished solely 20 breathwork coaching periods over the course of 8 weeks had considerably decrease ranges of the stress hormone cortisol in contrast with those that didn’t. Cortisol is liable for our physique’s stress response, and at excessive ranges, it could actually contribute to persistent irritation. So, right here’s one purpose that respiration and particularly in intentional methods, which I’ll clarify in a minute, works so properly.

There are receptors deep in our lungs, and after we breathe deeply, we’re really sending indicators to the physique to maneuver from sympathetic nervous system to parasympathetic. Basically, calm respiration is an indication of calmness within the physique. So, deliberately replicating that calm respiration methods the physique into considering it’s calm and the remainder of the physique processes comply with go well with. Intentional respiration additionally helps, like I stated, to stimulate the parasympathetic nervous system. This a part of the nervous system is liable for relaxation and digest. When a stressor triggers a stress response within the physique, respiration workout routines assist carry you again to this place of calm. And for me personally, I noticed that till I processed a few of my previous trauma, I used to be probably in a state of sympathetic, which is the struggle or flight nervous system for years and years and years, and respiration and another strategies had been actually useful to me in form of deprogramming that response.

Over time, as you train this muscle of respiration, the parasympathetic nervous system will get stronger. So, the subsequent time you encounter a stressor, your physique is extra more likely to re-enter a state of calm extra rapidly. There are occasions when sympathetic nervous system activation is sweet like throughout train, however respiration will help us transfer again into parasympathetic as soon as these states handed. Respiratory practices additionally appear to have an effect on the vagus nerve. The vagus nerves are two giant cranial nerves that run from the mind by the higher physique and all the way in which right down to the colon. Deep respiration stimulates the vagus nerve and triggers calm within the physique. In accordance with a 2018 research, stimulation of the vagus nerve is the most definitely purpose that meditation, mindfulness, and respiration workout routines will help the physique get into a relaxed state. The vagus nerve is liable for stimulating digestion and regulating issues like coronary heart price and blood strain.

Deep respiration prompts neurons that detect blood strain. These neurons sign to the vagus nerve that blood strain goes too excessive. The vagus nerve then works to scale back coronary heart price and blood strain. With many friends citing stress and irritation as core drivers of well being issues, this little observe could make a giant distinction. It’s additionally one thing that may be simply integrated with a household, and even simply 5 minutes a day can create a noticeable change. Different research have discovered a optimistic impact of standard breathwork observe on blood strain, digestive signs, and ache administration. A number of friends really useful the guide “Breath: The New Science of a Misplaced Artwork” as a useful start line for understanding and incorporating breathwork. And particular podcasts that go into the science of breathwork embody Episode 375 with Max Gomez and 472 with Josh Trent.

There are numerous strategies of practising intentional respiration. However a number of the simplest friends really useful ones are merely deep stomach respiration, which suggests taking a protracted deep breath by the nostril to fill the physique with air like a balloon. You need the stomach to develop and the chest to rise, full breath in. After which as we exhale, the chest falls, the ribs fall again in, and your navel pulls in. And this is a crucial key, by participating the stomach, you expertise the complete capability of breath and also you create that vagus nerve response, sending a message to the entire physique and thoughts to loosen up. One other easy approach known as 4-7-8 respiration. This observe makes use of the strategy of holding the breath to principally press pause on the busy thoughts. And the sequence is to inhale for a depend of 4, maintain the breath for a depend of seven, after which slowly exhale for a depend of eight. An extended exhale is alleged to calm the nervous system and I discover this one particularly useful earlier than mattress for bettering sleep high quality and HRV.

One other straightforward one which’s really useful typically after train known as field respiration is probably the only observe to start out with and it merely includes inhaling a field sample. So, inhaling for a depend of 4, holding for a depend of 4, exhaling for a depend of 4, and holding for a depend of 4. And this too helps the physique shift into parasympathetic and launch stress.

One other straightforward one known as alternate nostril respiration. Alternate nostril is a good way to loosen up the entire physique, it takes a bit bit extra focus however when you get used to it, it turns into rather a lot simpler. Principally, all you must do, use your dominant hand along with your thumb and your pinky finger, you blow all of the air out of your lungs, then you definitely maintain your proper nostril shut along with your proper thumb, and also you inhale by your left nostril. You maintain your breath on the prime and then you definitely change to shut the left nostril along with your pinky finger and also you exhale by the best nostril. Then you definitely inhale by the best nostril whilst you holding shut, after which exhale to the left. And repeating that 10 occasions has, there’s really a science to again that up, making a diminished stress response within the physique.

Quantity two, motion is one other quite common theme amongst friends, however not simply associated to train or particular exercises. Repeat friends Katy Bowman talks concerning the distinction between motion exercise and train and why that distinction is essential. You possibly can test her out in episodes 106 and 482 for her full clarification. However the backside line is that even these of us who test the train field usually are most likely not getting sufficient motion or nutritious motion as she calls it all through the day, and she or he explains that that is as essential as what we eat. She and friends Aaron Alexander and Hunter Cook dinner discuss how our surroundings and our motion patterns very actually formed our physique and find out how to incorporate more healthy motion patterns as a part of each day life. Whereas we’d not all wish to do away with all of the chairs in our home or sleep on the ground as Katy’s household does, there’s rather a lot to be discovered by shifting our mindset in the direction of motion and train.

Particularly, eager about locations we spend numerous time like desks and beds and the way these may be improved. These friends additionally suggest working in small motion breaks all through the day, from little walks to only merely just a few squats to sitting on the ground as an alternative of a chair. These friends all agree on additionally not pushing children into organized sports activities that encourage particular repetitive actions at a younger age. Episode 326 with visitor Turner Osler talks about particularly the hazards of not getting sufficient motion, and he offers a free plan on-line for creating a greater sort of chair that’s higher, extra helpful for teenagers, and it lets them preserve motion even after they have to take a seat at school. We use these in our home and our schoolroom. And if you wish to seize these plans, like I stated, they’re free, the web site is buttonchairs.org, B-U-T-T-O-N-C-H-A-I-R-S dot org.

Quantity three is a bit bit extra controversial and I feel it’s actually, actually essential, and that’s daylight publicity. Although gentle won’t be one of many greatest components that come to thoughts after we take into consideration well being, numerous previous friends have defined the significance of utilizing gentle to our benefit. That is one other completely free space of optimization that may have a big effect, particularly after we’re speaking about out of doors gentle publicity at totally different occasions of day and the way they’ll manipulate hormones. I first heard this tip from previous visitor Dr. Alan Christianson to get out of doors gentle for quarter-hour as quickly as attainable after dawn or after waking, and it makes a giant distinction in how you’re feeling. The thought behind it’s that shiny gentle publicity, which even on a cloudy day, the sunshine is far brighter open air, helps regulate circadian rhythm and enhance cortisol patterns.

I personally discover extra psychological readability and higher sleep once I do that, which is sufficient of a purpose for me. However analysis exhibits that making this an everyday behavior will help regulate cortisol ranges over time, enhance melatonin manufacturing at evening, and have a optimistic affect on different hormones as properly. So, my tip for this, sip some espresso or tea exterior each morning and get the advantage of being open air. However the advantages of the solar go far past simply gentle publicity, cortisol regulation, and even past vitamin D, which has gotten numerous consideration currently.

One among my favourite episodes personally is Episode 373, during which Ari Whitten makes a really compelling case for why daylight publicity is as essential or extra essential than weight-reduction plan and train mixed for well being. Whereas we’ve been taught to worry the solar, he argues this worry is misplaced. And that after we take a look at the info, daylight publicity, even through the noon solar which is usually touted as harmful, finally ends up being rather more helpful than dangerous.

In truth, after we delve into the precise knowledge, plainly extra is definitely higher, in fact, whereas avoiding burning, and that daylight has an inverse relationship with all-cause mortality. Which implies, merely put, the extra daylight, the much less probably you might be to die. One research confirmed that girls who acquired extra solar publicity lived longer and had higher well being outcomes, whereas one other in contrast avoiding the solar to the hurt brought on by smoking 15 cigarettes a day. So, recap, avoiding the solar one research says is as unhealthy as smoking 15 cigarettes a day. Ari explains an idea known as mal-illumination, which he claims is simply as huge of an issue as malnutrition and that our avoidance of the solar from worry of pores and skin most cancers has really created much more well being issues.

And he says that by avoiding the solar, we’ve elevated our threat of different cancers, diabetes, and coronary heart illness. Not solely that, however he makes a really sturdy case for the concept that daylight doesn’t really meaningfully enhance the danger of pores and skin most cancers. However surprisingly, as we’re studying within the media not too long ago as properly, and surprisingly, that sunscreen may really enhance the danger of pores and skin most cancers. With the sooner concept of questioning all the things, I’d encourage you to show that vital lens on what you’ve been advised about solar publicity in the event you haven’t already. It goes far past the advantages of vitamin D as properly. Whereas that is a crucial piece of recommendation by many friends, we will’t get the identical profit by supplementing vitamin D as some sources would argue that we have to get vitamin D solely from the solar.

Previous friends have additionally defined that regardless of what we’ve been advised, avoiding the solar can really pace the growing old course of. And so they defined that the extra daylight you get through the day, the stronger your mind will get in opposition to the destructive results of synthetic gentle, which we all know as I’ve already talked about can suppress melatonin manufacturing. Episode 301 with Matt Maruca delves extra into the substitute gentle aspect and why it’s value avoiding sure sources of sunshine at evening. He echoes recommendation to get extra of the best sort of solar publicity, and he makes a powerful case for avoiding sun shades as a result of this could really create a dangerous response to the physique. Moreover, lack of solar publicity has been linked to a discount in serotonin and a possible enhance in depressive signs. The excellent news is the solar is free and extensively obtainable relying on the world the place we stay and that’s one straightforward free change that may have a extremely huge affect on hormones.

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One other recurring theme are varied hacks for supporting the mind. Fairly just a few friends have talked about varied points of mind well being and some key and free suggestions emerged. Repeat visitor Dr. Andrew Hill has a Ph.D. in cognitive neuroscience and he’s the one which has achieved qEEGs on my mind. He goes into an summary of what issues like qEEG and neurofeedback are, he explains the science of how meditation adjustments the mind like we’ve already talked about, he explains this in a really tangible approach, after which he makes a powerful case for why sleep is the only most essential issue you possibly can give attention to for the sake of your mind. He additionally offers his clinically validated prime three guidelines so as of significance for bettering sleep primarily based on 1000’s of mind scans. And the good factor is all of his items of recommendation are additionally utterly free. He says primarily based on over 10,000 mind scans that the issues most definitely to learn your mind usually are not consuming for about three hours earlier than mattress, getting up earlier than the solar and getting morning gentle, and doing no less than one fasted exercise per week.

His mind suggestions additionally echo a number of the different frequent well being recommendation from these episodes, although he offers a brain-centered clarification. As an illustration, like I discussed, many friends suggest waking up with or earlier than the solar and getting some morning daylight. Dr. Hill explains how this creates measurable adjustments in mind scans and the way it might sluggish the mind growing old course of and will increase issues like focus and creativity through the day. As one other instance, many friends advocate some type of time-restricted consuming, extra on that in a minute. However Dr. Hill explains that from a mind perspective, avoiding meals for the few hours earlier than bedtime particularly is essential for deep sleep and for the physique’s strategy of flushing cerebrospinal fluid, and for eradicating issues like amyloid plaques within the mind, in addition to for correct hormone manufacturing as a result of development hormone is suppressed after we fall asleep with elevated insulin from meals. Episode 418 with Dr. Perlmutter additionally goes into mind optimization, offering extra suggestions, and delving into his guide, “Brainwash.”

So, I touched on it a minute in the past however one other quite common suggestion on this podcast that does straight relate to bodily well being however can be free is a few type of caloric restriction, fasting, time-restricted consuming, or circadian fasting. In truth, no less than 1 / 4 of friends have really useful some type of fasting or time-restricted consuming and there’s a bit little bit of a distinction there, or caloric restriction. And with good purpose, the info is absolutely clear that some type of caloric restriction is correlated with elevated lifespan. In fact, whereas it’s a free factor to do, caloric restriction isn’t one of the crucial enjoyable issues we will do for our well being. And truly, doing that and getting individuals to do it is without doubt one of the more durable components of this. However analysis exhibits that there are strategies of attaining the advantages with out simply consuming much less at each meal or consciously proscribing energy.

Rhonda Patrick, who’s one in every of my favourite researchers, explains that the mechanisms by which caloric restriction works usually are not absolutely understood however that a number of the advantages of caloric restriction that we see validated in research are, that they seem to contain the inhibition of key nutrient sensing and inflammatory pathways and the regulation of a number of molecular, mobile, and metabolic pathways that promote issues like protein homeostasis, genomic stability, oxidative stress resistance, and correct stem cell operate. A few of the molecular variations which were recognized with time-restricted consuming or caloric restriction concerned elevated exercise of sirtuins, AMPK, and Nrf2, whereas mobile variations embody elevated autophagy, DNA restore, immunosurveillance, and others. These variations promote an enormous array of metabolic enhancements, the decreased insulin development issue, adjustments in mTOR, insulin, irritation, and oxidative stress.

However plainly some simpler strategies of time-restricted consuming may be simply as affected in attaining these outcomes as conventional caloric restriction. As Rhonda Patrick explains, time-restricted consuming inside a 10-hour window and fasting for simply 14 hours a day with out proscribing energy altered the physique’s manufacturing of proteins in step with a diminished threat of growing persistent situations, equivalent to most cancers, diabetes, and cognitive decline. And that’s from simply consuming inside a 10-hour window, which is doable for most individuals. Different friends who’ve touched on this matter embody Dave Asprey in Episode 410 when he explains the other ways to include fasting and why protein within the first meal of the day is essential, and find out how to know if fasting is protected for you.

Episode 455 with Gin Stephens particularly addresses fasting for ladies and what the science says about find out how to do it safely and successfully with out affecting your hormones. Episode 345 with Dr. Amy Shah suggests circadian fasting, which traces up with the advice to not eat three hours earlier than bedtime, and what she explains is protected for ladies and ties in numerous these different components that we’ve talked about. Moreover, episode 466 with Cynthia Thurlow addresses particular components girls want to concentrate to with fasting. If you wish to go deeper on the science, take a look at episode 255 with Dr. Valter Longo which talks about how sure sorts of fasting can shield regular cells from most cancers, how fasting is used together with chemotherapy for higher outcomes, and what one thing he coined the fasting-mimicking weight-reduction plan is.

Backside line, total, fasting and time-restricted consuming, which is simply consuming inside a shorter window, are extremely efficient for well being after they’re achieved accurately. And so they’re even higher than free, you really get monetary savings by not consuming as a lot. In fact, this isn’t medical recommendation however some methods I’ve personally integrated fasting practices are with a yearly 7 to 10-day water quick firstly of the 12 months, which as I stated, is extra for psychological and non secular causes than simply bodily. Time-restricted consuming most days, so I attempt to keep on with that 8 to 10-hour window that Rhonda Patrick mentions, after which often extra diminished feeding home windows or one-day quick, in addition to intentional refeed days the place I spiked energy above my regular degree.

One other frequent piece of recommendation pertains to temperature variation and issues like sauna or warmth chilly therapies or simply chilly plungers normally. And earlier than I am going deeper into this, I’ll say that one results of fashionable society is that we regularly stay in a really temperature-controlled surroundings, many people solely experiencing a temperature vary of lower than 10 levels all year long as a result of we warmth and funky our houses and we’re not uncovered to huge temperature swings, however there could be a advantage of these temperature swings to our our bodies. That is additionally one of many solely items of frequent recommendation on this checklist that may be dearer in the event you select to get a sauna or a chilly plunge however there are methods to get the advantages of temperature variation with out costly tools. When you’ve listened a lot, you’ve probably heard these practices talked about and right here’s why. Research present that utilizing a sauna 5 occasions per week can lengthen lifespan by seven years and reduces all-cause mortality.

In accordance with the German bicycle driving research, train and near-infrared sauna can increase weight reduction by as much as 444% and common warmth publicity will help enhance ATP manufacturing for mitochondria. A overview of all of the printed scientific literature about sauna use exhibits a powerful development of coronary advantages, most notably of their capability to assist normalize blood strain and scale back the possibility of congestive coronary heart failure. A Harvard overview of knowledge confirmed a possible 40-plus p.c discount in coronary heart assault threat from utilizing the sauna 4 to seven occasions per week and that profit went up with elevated use. In different phrases, the research confirmed that the extra typically and the longer period of time an individual used a sauna, the extra profit on common and the longer the particular person tended to stay, and right here might be a number of the the reason why.

Saunas enhance warmth shock proteins, antioxidant enzymes, and stimulate mobile clear up, or what’s known as autophagy, which will help our cells operate like new. In my research, a rise in warmth shock proteins helped delay growing old and improved cognitive operate. And saunas can even enhance a number of anti-aging hormones, together with human development hormone and insulin development issue one or IGF1. And specifically, this additionally is useful in damage therapeutic. Saunas have a mind profit as properly. Sauna is taken into account an train mimetic, that means that you just get numerous the identical advantages of train with out having to go for a long term. However simply as once you do go for a run, sauna use will increase endorphin which is the happiness hormone, opioids that are a pure ache reliever, in addition to a molecule known as brain-derived neurotrophic issue or BDNF within the mind.

BDNF stimulates neurogenesis, which is as we talked concerning the development of latest neurons cells within the mind and it protects these new neurons from harm. Enhancing BDNF due to this fact may be actually useful for cognitive operate and low ranges of BDNF could also be associated to a number of psychological and psychiatric ailments. Sauna use additionally has a optimistic impact on irritation. Research checked out individuals who use sauna usually, they usually confirmed decrease ranges of oxidative stress even inside simply two weeks of sauna use. One other research discovered that males who use the sauna 4 to seven occasions per week had 32% decrease ranges of C-reactive protein and 70% diminished threat of neurodegenerative illness. And since each coronary heart and mind ailments are on the rise, this could be a actually essential issue. In fact, saunas usually are not free and they are often very costly and laborious to seek out and you must make time to make use of them usually. We now have one in our home, and this might most likely prime the checklist of gadgets that I’d prioritize and save for.

However even with no sauna, a number of the identical advantages may be achieved by common train that causes an excellent sweat, spending time open air when it’s scorching, taking a scorching magnesium tub with Epsom salt, and fasting, as talked about earlier than, as a result of a few of those self same pathways are stimulated. There are additionally now inexpensive sauna gadgets and even issues like sauna blankets that allow you to get a number of the identical advantages with out an costly sauna unit or with out taking over numerous room in your house.

Chilly publicity is one other sort of temperature variation that has some extra advantages and that may be simpler to do at dwelling. I consider warmth and chilly as separate classes with separate advantages and distinction remedy the place you alternate between warmth and chilly as its personal separate sort of remedy as a result of the outcomes are all totally different.

Individuals like Wim Hof and Laird Hamilton have been popularizing chilly publicity for lots of causes, together with cold-water immersion at simply 57 levels. It was proven to extend metabolic price by 350%, norepinephrine by 530%, and dopamine by 250%. And one other profit, even brief publicity appears to extend what’s known as mitochondrial biogenesis, which is principally the method by which new mitochondria are created within the physique. It’s one of many principal causes that we additionally get the variations of endurance train, but it surely seems we will get it from chilly as properly. Many components can really activate mitochondrial biogenesis not simply chilly, however train, chilly publicity, warmth publicity, fasting, and ketosis appear to prime the checklist. However the purpose I like chilly publicity for this, plainly even simply brief chilly publicity can create a fairly measurable impact in relation to mitochondrial biogenesis.

Chilly publicity additionally prompts brown fats, which is a sort of adipose tissue that’s correlated with a decrease prevalence of cardiometabolic ailments and may even be a promising remedy for weight problems and obesity-related issues, which is what it’s being studied for proper now. Early research of mice are displaying that chilly publicity can really alter the composition and the exercise of the intestine microbiome to enhance vitality metabolism and help thermogenesis. The very best half is you don’t should be in precise freezing temperatures to get the advantages. I used to do actually, actually chilly plunges like 34 levels, however once I seemed on the research, many research are taking a look at water in simply the vary of fifty to 55 levels and this may be simply created at dwelling in a bath with a bag of ice.

And the ultimate recurring theme of those previous episodes is the significance of personalization and individualization in relation to well being. I’ve stated many occasions on right here that we’re every our personal main well being care supplier and lots of friends have repeated that assertion. In my very own well being journey and within the journey of recording these 700 hours of podcasts, I’ve discovered that whereas each skilled and each visitor has one thing to show and we will be taught one thing from every guide, every episode, every system, on the finish of the day, we every have to determine what works for us and no exterior system goes to present us our precise blueprint. For particular well being situations, the perfect outcomes do appear to happen when a well-informed affected person works with a specialised practitioner in partnership.

And there are common commonalities, like most of the components I simply talked about, that may be actually useful for well being however there’s a lot variation even inside these. And personalization appears particularly essential in relation to weight-reduction plan, dietary supplements, and even train as all of us reply so in a different way to every of those components. For instance, nearly everybody appears to learn from supplemental magnesium as our meals provide is basically depleted and our our bodies want magnesium for over 300 biochemical reactions. However the quantity of magnesium we every want can range, we’d reply in a different way to totally different types of magnesium, and there’s a complete host of different components which can be concerned. Additionally, relying on issues like our genes, our want for different vitamins like B nutritional vitamins and even sure fat can range significantly.

For instance, I’ve a few particular genes that profit from choline and taking choline was life-changing for me, however different individuals won’t even discover a distinction. And that is the rationale that I attempt to have all kinds of friends on this podcast, particularly ones with totally different approaches and viewpoints to only present an academic beginning place for every of us to personalize our well being. In different phrases, whereas we will’t replicate every other particular person’s system straight, every of those could be a nice springboard into extra studying and into personalization. And my hope in these previous episodes and sooner or later ones to return, that you’ll find those which can be useful and that resonate with you and be taught from the friends which can be gonna most align with what your physique and your way of life want and never hearken to those that aren’t useful to you.

So, that was a recap of the previous 499 episodes. Lastly, I’d actually like to only lengthen my excessive gratitude to all of you. From the underside of my coronary heart, thanks a lot for listening and for being part of this group. You’re the spine of this. And as I say on the finish of every episode, I don’t take flippantly that you just share your most useful sources, your time, your vitality, and your consideration with me on this podcast and in something that you just learn.

I’m so grateful on your time, on your vitality, and for you being right here and serving to create adjustments for your loved ones and for our society. I’d love to listen to from you about who you want to hear within the subsequent 500 episodes and past and what matters are most essential or prime of thoughts to you and your loved ones proper now. However with that, I go away you with excessive gratitude. From the underside of my coronary heart, thanks for listening, thanks for being right here, and I hope that you’ll be part of me once more within the subsequent 500 episodes of “The Wellness Mama Podcast.”

When you’re having fun with these interviews, would you please take two minutes to depart a score or overview on iTunes for me? Doing this helps extra individuals to seek out the podcast, which suggests much more mothers and households may gain advantage from the knowledge. I actually admire your time, and thanks as all the time for listening.