Recurring Themes, Key Takeaways, and Book Recommendations

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Katie: Hello, 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 tip, which as you most likely know, is my private care line of non-toxic merchandise for households. It has been a wild experience since this podcast first began in 2014 and I do know I’ve realized a lot alongside the way in which, I hope that you’ve as effectively. I’ve gotten to speak to and be taught from some unbelievable folks and listen to suggestions from so lots 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 subjects. Throughout these 500 episodes, I’ve observed some patterns and key takeaways that appeared to recur in these interviews and I believe a few of them will shock you, I’m going to undergo a whole lot of them in-depth at present.

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

The one which tops the record tends to be “The Four Agreements,” which has been talked about essentially the most instances by visitors as being vastly impactful to their life. It’s by Don Miguel Ruiz, and I believe the rationale it’s most beneficial on this podcast is due to its simplicity and the way quick it’s, but additionally how impactful. This is a yearly learn for me as effectively. I usually 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. But in brief, 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 basically domesticated by these early agreements that we make that we don’t even notice we’re making, and the way his ideas 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 way more element within the guide, however the 4 agreements are, primary, be impeccable along with your phrase. Number two, don’t take something personally. Number three, don’t make assumptions. And quantity 4, at all times do your greatest. And I’ve these hanging in my house and in my workplace as only a day by day reminder of that guide and the teachings inside it.

The second most beneficial guide on this podcast is “Man’s Search for Meaning” by Viktor Frankl, which is one other yearly learn for me and undoubtedly, like I mentioned, a prime beneficial guide right here. In reality, I learn this one, like I mentioned, initially of yearly throughout my 7 to 10 day quick that I do principally for psychological and non secular causes. If 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, “Everything can be taken from a man but one thing: the last of the human freedoms, to choose one’s attitude in any given set of circumstances, to choose one’s own way.” And on this guide, Frankl talks concerning the significance of discovering that means in life even in essentially the most tough of circumstances.

And his work has helped me perceive and observe the concept we at all times have a selection about how we really feel and the way we reply, even when outdoors circumstances are tough and even seemingly insurmountable. And that is largely the premise for my realization that I’ll speak extra about later on this episode, that happiness is totally a selection. Another nice quote from this guide, “When we are no longer able to change a situation, we are challenged to change ourselves.” I additionally actually like Frankl’s thought about success and happiness that he says, “Don’t aim at success, the more you aim at it and make it a target, the more you’re going to miss it. For success, like happiness, cannot be pursued, it must ensue and it does so only as the unintended side effect of one’s personal dedication to a greater cause.”

This jogs my memory of Goodhart’s Law that states, “When a measure becomes a target, it ceases to be a good 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 search out it. As an excellent analogy, in case you ask a chess participant the most effective transfer in chess, she or he wouldn’t be capable of reply as a result of there’s no such factor. But there are a variety of strikes and maybe the most effective 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. But as a substitute, we discover that means by the diploma of accountability we carry and the selections we make.

Third on the record is “The Untethered Soul: The Journey Beyond Yourself” 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 increase past ourselves. A key idea is there’s nothing extra vital 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 simple to establish 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 way of you.

Singer calls this the distinction between self and private self. He additionally talks about inside vitality, which some practices known as chi, and the significance of letting this stream 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 preferred 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 mistaken with you. Singer explains that your thoughts is a extremely efficient pc device and that we must always use it to ponder noble ideas, clear up issues, and serve humanity, relatively than fear about what others assume.

And this helps us cease specializing in exterior issues and cease specializing in…or begin specializing in inside issues, which might be a recurring theme right here as effectively. And lastly, Singer talks concerning the idea of loss of life and the way the data of dying someday 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 effectively. And I even have the phrase “memento mori,” which loosely translated in Latin means, “Remember your death,” tattooed on my wrist as a relentless reminder of this. This can be a lesson from stoicism and you may hear extra about it particularly within the episode with Ryan Holiday.

Number 4 on the record, “Letting Go: The Pathway of Surrender” by David Hawkins. Several visitors known as this essentially the most impactful guide they’ve ever learn. And in brief, letting go entails being conscious of a sense, letting the sensation come up, staying with it relatively 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 concentrate on letting out the vitality behind it. So, merely what we’re and what we consider is consistently creating the fact that we expertise and Hawkins says that we magnetize folks in conditions that mirror us. So, by altering our inside expertise, we will change our exterior expertise as effectively. And I assumed it was price studying a brief excerpt that explains type of this key course of.

Hawkins says, “Letting it go involves being aware of a feeling, letting it come up, staying with it, and letting it run its course without wanting to make it different or do anything about it. It means simply to let the feeling be there and to focus on letting out the energy behind it. The first step is to allow yourself to have a feeling without resisting it, venting it, fearing it, condemning it, or moralizing about it. It means to drop judgment and see that this is just a feeling. The technique is to be with the feeling and surrender all efforts to modify it in any way. Let go of wanting to resist the feeling, it is resistance that keeps the feeling going.” Or a aspect observe, that is usually what you resist persists or what you resist, resist again.

Hawkins continues, “When you quit resisting or attempting to change a sense, it would shift the following 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 might be resistance to emotions basically to let emotions come up. It is less complicated to let go of the response to having the sentiments within the first place. Fear 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, concentrate on the sensation itself, not on the ideas. Thoughts are countless and self-reinforcing and so they solely breed extra ideas. Thoughts are merely rationalizations that the thoughts to attempt to clarify the presence of a sense.

The actual cause for the sensation is the accrued strain behind the sensation that’s forcing it to return up in the intervening time. The ideas had been exterior occasions are solely an excuse made up by the thoughts. As we develop into extra conversant in letting go, it is going to be observed that each one unfavorable emotions are related to our primary worry associated to survival and that each one emotions are merely survival packages that the thoughts believes are crucial. The Letting Go method undoes the packages progressively. Through that course of, the underlying motive behind the sentiments turns into increasingly more obvious. To be surrendered means to don’t have any sturdy emotion a couple of factor. It’s okay if it occurs and it’s okay if it doesn’t. When we’re 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 outdoors ourselves. These ideas are in accord with the fundamental teachings of the Buddha to keep away from attachment to the worldly phenomena, in addition to the fundamental instructing of Jesus Christ to be on this planet however not of it. Sometimes, we give up a sense and we discover that it returns or continues. This is as a result of there’s but extra to be surrendered. We have stuffed these emotions down all of our lives and there will be a whole lot of vitality pushed down that should come up and be acknowledged. When give up happens, there’s a right away lighter, happier feeling virtually like a excessive. By constantly letting go, it’s doable to remain in that state of freedom. Feelings 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 at all times stays the identical. As you develop into increasingly more conscious of the changeless witness inside, you start to establish with that stage of consciousness. You develop into progressively primarily the witness, relatively than the experiencer of the phenomenon. You get nearer and nearer to the true self and start to see that you simply’ve been duped by emotions all alongside. You thought that you simply had been the sufferer of emotions however now you see that they don’t seem to be the reality about your self, they’re merely created by the ego, the collector of packages which the thoughts has mistakenly believed are crucial for survival.

Number 5, “The Body Keeps the Score. Brain, Mind, and Body in the Healing of Trauma” by Bessel van der Kolk is one other generally beneficial guide on this podcast. A key quote that stood out to me from the guide, “Once you start approaching your body with curiosity, rather than fear, everything shifts.” And this guide was personally useful to me and my very own trauma therapeutic, and I’ve heard from lots of you who had the identical expertise.

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

Another key idea is using somatic experiences like yoga or bodywork to reprogram the physique response and to assist the mind and physique perceive that they’re secure. Finally, van der Kolk talks concerning the significance of mindfulness observe and to have a supportive group for restoration. A few different quotes that actually stood out to me, “As long as you keep secrets and suppress information, you’re fundamentally at war with yourself.” And then, “The critical issue is allowing yourself to know what you know, that takes an enormous amount of courage.” And like I mentioned, 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 a whole lot of 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.

Another guide beneficial at the least seven instances, quantity six on this record, is the “Tao Te Ching.” It’s truly some of the 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 at present. The title will be translated as basically, “The book of the way,” and it outlines some core concepts that stem from Taoism. Some quotes that stood out to me, “If you want to be reborn, let yourself die. If you want to be given everything, give everything up,” and, “Can you step back from your own mind and thus understand all things?”

“Not knowing is true knowledge. Presuming to know is a disease. First, realize that you are sick, and then you can move toward health. The more you know, the less you understand. And if you realize you have enough, you are truly rich. Be content with what you have, rejoice in the way things are. When you realize there is nothing lacking, the whole world belongs to you.” And then lastly, “I have just three things to teach: simplicity, patience, compassion. These three are your greatest treasures. Simple in actions and thoughts, you return to the source of being. Patience with both friends and enemies, you accord with the way things are. Compassionate toward yourself, you reconcile all beings in the world.”

Number seven, a more moderen guide advice from the podcast that’s been beneficial now by a number of visitors and whose writer was truly a latest visitor as effectively, “It Didn’t Start with You, How Inherited Family Trauma Shapes Who We Are and How to End the Cycle.” And Mark Wolynn, the writer, exhibits how the traumas of our mother and father, grandparents, and even nice grandparents can reside on us by way of unexplained melancholy, anxieties, fears, phobias, obsessive ideas, and bodily signs. And that is what…it’s truly been fairly effectively studied now and scientists name this secondary PTSD. And Wolynn delves into what he calls core language, that are mainly the idiosyncratic phrases and sentences behind our deepest fears.

And this I really feel like is basically eye-opening, particularly you probably have any anxieties or fears that don’t appear to line up along with your direct life expertise. And he says this language gives clues resulting in the supply of our unresolved trauma. Core language can 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 inside 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, will be handed from one era to the following, like bodily handed, and right here’s how. Trauma can depart 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 way of adolescence and generational trauma. This guide builds on the work of some main consultants in post-traumatic stress, together with the Mount Sinai School of Medicine neuroscientist Rachel Yehuda, I consider is the way you say her identify, and as talked about a minute in the past, psychiatrist Bessel van der Kolk who wrote “The Body Keeps the Score.” The thought being that even when the one who suffered the unique trauma has died or the story has been forgotten or silenced, reminiscence and emotions can nonetheless reside on by way of 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 larger position in our emotional and bodily well being than we’ve beforehand understood. So, I extremely advocate that guide particularly if you’re coping with any of these points that I discussed.

Number eight is a bit of bit extra of an obscure one, nevertheless it’s been beneficial a number of instances. 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 instances, most lately by Paul Chek. And like I mentioned, whereas it touches on some uncommon ideas, I actually loved studying this one personally. This guide is described as, “In his thrilling and authentic view of the universe, Itzhak Bentov has supplied a brand new perspective on human consciousness and its limitless potentialities. He’s extensively recognized and beloved for his pleasant humor and creativeness. Bentov explains the acquainted world of phenomena with perceptions which are 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, mild rays, delicate energies, and packets of consciousness.

I do know that may appear a bit of far out, however stick with me. He explains his idea that our brains are literally simply thought amplifiers, not thought supply, which once more, strains up with a few different books I already talked about. He talks about the concept the universe is a hologram as is the mind, and that we will immediately reclaim any data ever recognized 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 basically 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 authentic work was written many, a few years in the past and it introduced a whole lot of these concepts to mainstream science. So, if these are new ideas for you, it’s an interesting, simple learn.

The ninth most beneficial guide is by one other previous podcast visitor Byron Katie and it’s known as “Loving What Is: Four Questions That Can Change Your Life.” And this one strains up with one other tattoo on my different wrist, which is “Amor Fati,” which mainly means, “Love what is.” And her work facilities round what she calls The Work and these 4 questions that are, “Is this true? Can I absolutely know that it is true? What happens when I believe that thought? And who would I be without that thought?” A favourite quote from this guide is she says, “I am a lover of what is not because I’m a spiritual person, but because it hurts when I argue with reality.” As I mentioned, Byron Katie is a previous visitor on this podcast and this guide has been steadily beneficial. In 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 consider 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 basis of stress, not the occasion themselves as the basis 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 case you had the unique thought, “Rachel doesn’t listen to me.” You would flip that round to, “I don’t listen to myself,” or, “I don’t listen to Rachel,” or, “Rachel does listen to me,” after which really feel about which of these would possibly 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 subjects such as the body, disease, career, or God, when you come to the turnarounds, substitute the words “my thinking” for the topic.” So for instance, the phrase, “My body should be strong, flexible, and healthy,” can flip round to, “My thinking should be strong, flexible, and healthy.” Because 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 take heed to each her podcast episode, which together with all these books might be linked at wellnessmama.fm in addition to try the guide for your self. She additionally has an incredible web site that has downloadable worksheets which are free about every of these.

And lastly, the tenth most beneficial guide is “The Four Hour Workweek” by Tim Ferriss. This one has been talked about by a number of visitors as useful in beginning their companies and in organizing their lives. This one received’t essentially be useful to everybody listening in a direct manner and I do assume issues have modified fairly a bit because it was written. But I personally discovered this guide useful in instructing me a number of key ideas, together with what’s known as the Pareto precept or the rule of 80/20, which basically 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 something unimportant well does not make it important.” Tim additionally talks concerning the significance of validating an thought earlier than launching, a lesson that I believe is much more vital in at present’s panorama. And he gives examples of the way to validate concepts for on-line companies earlier than truly creating and launching them. Well, I mentioned the enterprise examples received’t be straight relevant to everyone listening. I do assume that these ideas will be extra broadly utilized to on a regular basis life, from issues like operating a family or maintaining with day by day duties and there’ll be extra on that in the important thing takeaway part in a couple of minutes.

Throughout the course of those 500 episodes, I’ve additionally observed some recurring themes. Since this podcast is basically well being and wellness-focused, you would possibly assume that these items of frequent recommendation would relate most to food regimen or train or another side of bodily well being and wellness. But once I combed by way of these episodes, the commonest themes truly spoke way more to mindset, emotional/non secular elements, and group. And this is smart, as many of those themes develop into extra vital 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 previously few years simply how straight that was true in my life. So, listed here are the highest 10 elements that confirmed up repeatedly amongst these visitors in all kinds of disciplines, practices, and experience.

The first thought being that happiness is a selection and I touched on this a bit of bit in a few the guide suggestions and the truth that these are essentially the most generally beneficial books type of speaks to this concept being a standard theme as effectively. But the concept the one ache we actually endure is the one we create ourselves. And lately, I posted one thing much like this on Instagram and I obtained all kinds of responses, together with from some individuals who fully disagreed, claiming that attributable to one thing horrible that had occurred to them, they weren’t able to ever being completely satisfied once more. Like I mentioned, this has been a private lesson for me as effectively over the previous few years and I wished to the touch on it right here as a result of so many podcast visitors have mentioned comparable issues.

As a private instance, I used to have a narrative in my head that went one thing like this, “I will be happy when,” or, “If only X, Y, Z, then I would be happy,” or, “That it was hard to be happy because of certain past traumatic experiences.” I slowly and I imply very slowly realized that happiness is a selection, not a end result and that I may select happiness now and never wait on one thing exterior to be its catalyst. And in fact, that is simpler mentioned than achieved, as are a whole lot of issues in life. And as among the earlier authors talked about, they’ve been my biggest lecturers on this lesson. It’s been a recurring sample amongst visitors that the happiest amongst them and amongst us will not be the happiest as a result of circumstances had been outdoors elements, however due to intentional inside selections and a creation of their very own inside state.

And I additionally perceive how listening to this could most likely appear much more irritating, particularly at instances when these outdoors elements do make it tougher to decide on happiness. And but, visitor after visitor has talked about cultivating the talent of happiness by way of motion, particularly when exterior forces make it lower than simple. I usually assume again to Viktor Frankl talked about within the guide suggestions who discovered objective, peace, and even pleasure inside a focus camp. In reality, he was the one which wrote, “Between stimulus and response, there is a space, and in that space is our power to choose our response, and in our response, lies our growth and our freedom.” I bear in mind when my very own inside thought was that happiness appeared unimaginable due to sure issues I’ve been by way of.

And I additionally now really feel the peace and gratitude of getting cultivated happiness, not solely regardless of, however in a big manner due to this stuff. And in fact, on a sensible stage, we will select issues that assist facilitate psychological states like happiness by nourishing our our bodies, getting sufficient sleep, spending time outside, and among the different frequent suggestions I’ll discuss later. But there’s a whole lot of analysis to again the psychological advantages of these issues nevertheless it goes deeper than that as effectively. In reality, there are some well-studied and science-backed methods to extend emotions like happiness, pleasure, and contentment, together with gratitude. Studies present that even only a five-minute gratitude observe day by day will increase optimism, reduces nervousness, and chemically adjustments the mind to be extra constructive.

Try incorporating this as a morning observe or household dinners or by journaling or as podcast visitors, Travis Brewer does set a timer in your cellphone, he units his for 3:14 day-after-day, which signifies pi, a quantity that’s vital to him, and at the moment, consider one thing to be pleased about. Travis usually 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.

Another thought, reframe the psychological statements and questions that you simply make internally. We are profoundly impacted by our personal inside voice and the questions and statements we are saying to ourselves have a huge impact. And this can be a level that many visitors have introduced up and one thing I’ve observed over the previous few years as effectively. When I used to be asking questions like, “Why can’t I lose weight?” Or, “Why is this so hard?” My unconscious labored to reply these questions and supply me with all of the the explanation why.

When I shifted to how questions and statements and body them positively like, “How is it so much fun to nourish my body in the best way possible,” and, “How is it so easy to let go of excess fat,” my mindset started to shift and this stuff acquired a lot simpler. I’ve additionally heard the phrase, “Never be heard complaining even to yourself.” And when our inside voice and monologue is speaking about how robust issues are or what we want was totally different, that’s the place our vitality and a focus goes. And lastly, for me, it was letting go of the story that, “I will be happy when,” and selecting, “I am happy now,” and that created a giant inside shift for me. I discussed earlier than a useful assertion from a therapist I work with and previous podcast visitor, Dr. Joy Martina, and he or she inspired me to whereas alternating double faucets on my fingers, say, “Even though I am feeling whatever the negative feeling is right now, I love and accept myself,” and “I love and accept myself when I now choose to 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 mentioned a few years in the past, “We cannot choose our external circumstances but we can always choose how we respond to them.” As an instance, two folks may have an identical experiences and one would possibly reply by considering, “This is terrible, I failed and nothing ever works out for me,” whereas one other would possibly reply with a mindset of, “I’ve learned so much from this experience, I’m so grateful that it happened.” If you need to hold going deep on this matter, try my podcast with Dr. Laurie Santos from The Happiness Lab and Dr. Joy Martina.

Another useful although quite simple tip is to smile or chortle extra. As a thinker as soon as wrote, “Sometimes your joy is the source of your smile but sometimes your smile can be the source of your joy.” Cool reality, we all know that we smile once we really feel constructive feelings, however do you know that smiling may also assist create these constructive feelings?

Studies have proven that smiling, laughing, and different exterior expressions work as a continuous suggestions loop serving to to strengthen our inside feelings. As a aspect observe, that is truly why some sources fear concerning the results of issues like Botox that restrict full facial features as there’s some proof that it would restrict the sentiments and expression of those corresponding feelings. Side profit, smiles are additionally contagious, and spreading happiness results in happiness. Another quite common theme beneficial by largely virtually each visitor in some type is meditation. In reality, if I needed to identify the commonest well being tip from the previous 500 episodes that visitors cite as being very important to bodily well being, it might be the advice to undertake some kind of meditation observe. In reality, on-air or off-air, I’d estimate that at the least half of visitors have talked about this as being some of the 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 a number of instances, I by no means observed the profit or felt a distinction till it grew to become a daily observe. Slowly, meditation shifted from one thing I felt like I ought to do, and I at all times conscious once I use that phrase “should,” to one thing I regarded 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 bunch and 1000’s of years. There are seemingly countless methods to attempt to incorporate meditation, and it appears to be a really individualized observe to determine which goes to work greatest for you. But some beginning locations if you wish to be taught and soar in are Episode 162 with Dan Harris, and Episode 315 with Emily Fletcher, and people will each be linked within the present notes as effectively.

Another recurring theme, the concept of studying from our youngsters. This is one thing that’s recurred as a advice amongst visitors in varied methods and the way we will be taught from them on all the things from mindset to life. Of course, there are some caveats right here. But recurring themes talked about by my visitors are issues like that children naturally transfer extra and sleep in higher rhythms than adults do, or particularly in how they transfer inside their setting relatively than train as an remoted occasion like many adults do. Past visitor Aaron Alexander has talked about whereas we expect that we form the environment by creating what our home appears like or the environment we work together with, the environment additionally very actually shapes us and varieties our posture and our motion patterns.

And so, one thing I’ve realized from my kids and that we do in our household now, this realization has led to some modifications of the environment in our house together with issues like a gymnastics mat down the hallway, hanging rings and yoga swings from the ceiling, steadiness boards in the lounge, and a whole lot of outside buildings to climb. There’s one other ingredient that children get proper and that I really feel like we regularly lose as we become older, which is play, however seems play is simply as pivotal for adults as it’s for youths. We don’t lose the necessity for novelty and pleasure as we grew up, mentioned Scott Eberle, which is he’s a vp 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 youngsters have been my greatest lecturers in relearning the right way to play.

And we’re now seeing analysis that backs up the necessity for inventive play in adults and research present that even issues like coloring will be helpful to the grownup mind. Coloring has been proven to have stress-reducing advantages. The cause? Coloring is claimed 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 chargeable 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 reality, coloring remedy has been used experimentally for these with nervousness and stress-related issues. Some folks report sleeping higher even after simply coloring for 5 minutes earlier than bedtime. And lastly, a theme from youngsters has been to keep up curiosity, one thing that children are naturally nice at however that we regularly suppress as we become older. 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.

Another theme that confirmed up usually amongst previous podcast visitors is the concept of fixed questioning of all the things. In their very own methods, many visitors have talked concerning the significance of fixed questioning after which issues in new methods. I’ve shared my very own yearly observe with this of creating an inventory of issues I consider 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 following 12 months. For me, this stems from the concept if one thing is price believing, it’s price questioning. And I really feel like this observe has helped me acquire perspective, understanding, and endurance for individuals who maintain totally different viewpoints in lots of areas, nevertheless it’s additionally induced some fairly dramatic shifts in my very own views.

Guests have talked about this observe as effectively, from medical doctors like Kelly Brogan, Ken Robawa [SP], and Ted Achacoso who questioned the normal medical mannequin and ended up discovering strategies that had been extra useful to their sufferers, to dentists who query the normal dental mannequin like Dr. Kelley Blodgett. Other examples embrace 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 plenty 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 inside state.

The fifth reoccurring issue is the significance of sleep and the right way to optimize it. In 500 episodes, there are only a few items of recommendation that each well being knowledgeable appears to agree on and the significance of sleep is probably essentially the most generally reoccurring. In reality, I’m but to listen to any physician, well being knowledgeable, or anybody I’ve had on this podcast declare that sleep isn’t some of the vital keys to well being, all of them agree that it’s. And in fact, there’s a whole lot of variation within the quantity and the kind of sleep beneficial however everybody appears to agree that sleep is crucial 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 perform, much less capability to control blood sugar, and even lasting hormonal adjustments, in addition to short-term impaired reminiscence, studying, and processing.

In reality, research present that spending one night time with out sleep is not going to simply make you are feeling drunk, your mind will behave as if it truly is. In reality, 24 hours with out sleep creates the physique responses equal to a blood alcohol stage of 0.1%, which suggests you’re greater than legally drunk so far as your mind is worried. Additionally, the hormonal adjustments that happen from lack of sleep result in cravings for junk meals and a slower metabolism. Chronic poor sleep will increase the danger of many situations, from hypertension to coronary heart illness, kidney points, coronary heart failure, and even stroke. Yet societally, we’re getting, on common, 90 minutes much less sleep than folks of our similar age 100 years in the past, and there’s a whole lot of proof that this might be a contributing issue within the rise of power illness.

Past visitor Shawn Stevenson makes a case for sleep being extra vital for well being than food regimen and train mixed. Check out his guide “Sleep Smarter” For a full rationalization of why. Sleep physician Michael Breus additionally talked about this in Episode 58 and he actually goes deep on this in his guide, “The Power 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 visitors over the course of those episodes, hold your bed room cool or use one thing like a ChiliPad to assist enhance deep sleep. Avoid screens for a number of hours earlier than mattress, because the blue mild can suppress pure melatonin manufacturing. Stop consuming for at the least three hours earlier than mattress, extra on this in a couple of minutes however that is additionally useful for metabolism and weight reduction.

Avoid caffeine after midday. Keep bedrooms darkish utilizing blackout curtains and eradicating sources of synthetic mild. Create a stable sleep routine. Keep the bed room for sleeping solely and keep away from TV within the bed room, and get daytime daylight particularly quickly after dawn and in the course of the brighter noon hours. The morning mild advice is very vital for cortisol and different hormones. And whereas it isn’t essentially the most enjoyable recommendation to rise up early and go outdoors, getting up as near dawn as doable appears to have an virtually common profit on sleep high quality.

Number six recurring key takeaway and recommendation from this podcast is to be taught one thing day-after-day. If you’ve listened, you’ve heard me ask visitors for suggestions of books that had a profound impression on their life and virtually each visitor says it’s onerous to slender it down as a result of they’re continually studying. Lifelong studying is a standard trait of my podcast visitors and there’s fairly a little bit of analysis to again up the significance of energetic studying for well being and psychological well being.

Henry Ford mentioned, “Anyone who stops learning is old whether at 20 or 80, anyone who keeps learning stays young,” and it appears he was on to one thing. Gandhi additionally mentioned, “Live as you are going to die tomorrow, but learn as if you are going to live forever.” And in reality, lots of the world’s most profitable folks credit score studying as an enormous a part of their success. Warren Buffett, in reality, when requested, clarify his secret. He mentioned, “Read 500 pages every day, that’s how knowledge works, it builds up like compound interest. All of you can do it but I guarantee not many of you will do it.” And in fact, as mothers, making time to learn for hours a day isn’t at all times possible however there’s one thing to be taught from all of those visitors 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 impression. We additionally know as mothers that children take heed 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 usually discover myself listening whereas working round the home or going for a stroll. Turns out the kinds of guide we learn matter too. While fiction is nice and really entertaining, over 90% of visitors cited nonfiction books as their prime selections, particularly books that helped with their enterprise or private improvement. And as a observe 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. Reading can be dramatically correlated with improved creativity, higher reminiscence, scale back stress, and enhance stories of happiness. Other 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 embrace studying a brand new language or a brand new instrument.

Even as adults, this appears to have a creativity-boosting impact and it helps the mind keep wholesome as we age. Unlike lots of our different organs, the mind has the flexibility to continually change. This is a phenomenon often known 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’ve got the ability to create bodily adjustments within the mobile buildings of our mind to develop new nerve pathways, which might straight end in improved cognitive perform, a slower ageing 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 record and likewise observe issues that I’m studying and objectives associated to them to assist with a solution to hold it in a single place and to maintain myself motivated to continue to learn.

Another nice tip, try previous episodes 184 and 354 with Jim Kwik who overcame his personal studying struggles and a traumatic mind harm and he now teaches folks all over the world the right way to be taught something extra shortly. I actually loved his velocity studying and rapid-learning packages and so have my youngsters. Also try episode 401 with Jesse Elder, which actually delves into rethinking training and the right way to set our children and ourselves up for lifelong studying.

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

Another meta-analysis of 300,000 folks discovered that sturdy relationships and group boosted longevity by as a lot as 50%. Check out Episode 384 with Michael Trainer for particular recommendations on constructing a robust group in case 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 vital. How do they accomplish this? Researchers have picked out among the most vital contributing elements. In blue zones, areas the place folks reside a very long time, persons are a part of non secular or very shut relational communities and so they know their objective in life. They handle their household first and infrequently in blue zones, households reside collectively in multi-generational properties. Parents additionally spend a whole lot of time with their kids.

In our trendy society and particularly as busy mothers, it’s simple to get misplaced within the mountains of laundry and diapers and dishes and paperwork and emails, and never truly join with anybody all day lengthy. So, what’s the trendy mother to do? That’s the query I believe we’re all attempting to reply not directly and let me know in case you discover the reply, however listed here are some concepts to get began. Set apart an hour or so a day simply to spend time collectively as a household. Commit to common dinner collectively to attach and share with household or mates, blue zone communities at all times eat collectively. If dinnertime doesn’t work due to schedule, strive a special mealtime or have a snack or eat collectively when everybody’s house. And schedule a daily night time out with mates 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 visitors discuss mindset being as vital as some 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 effectively. The guide “Mindset” by Carol Dweck is one other usually beneficial guide, together with by Guest 382, Elliott Row, who’s a world-renowned mindset coach. As talked about in among the guide suggestions, mindset could be the largest key in relation to well being and basically each side of life, and whereas we will’t management our circumstances or what occurs to us, we’ve got full capability to regulate our mindset. Some particular previous episodes that come to thoughts about mindset particularly are quantity 230 with Chalene Johnson, 289 with Ryan Holiday, 448 with Michael Bayer, 488 with Laila Ali, and 496 with Paul Hoffman.

For youngsters particularly, try episode 423 with Michele Borba who talks about the right way to assist youngsters construct a resilient and wholesome mindset from a younger age. And as talked about, one of many therapists I work with, Dr. Joy Martina in Episode 368 additionally has some actually sensible ideas for shifting mindset. As a few the books touched on, I’ve realized {that a} huge a part of that is being attentive to and turning into intentional about our inside language and inside questions, and right here’s what I imply. I touched on this a bit of bit, however I used to internally say issues like, “Why is it so hard to lose weight?” To which my thoughts would inevitably reply and supply all the explanations it was so onerous to drop some pounds: thyroid illness, six youngsters, dangerous genes, and many others., and many others. After working with Dr. Joy, I began to as a substitute ask myself questions like, “How is it so easy to lose weight and feel healthy?” And my thoughts jumps to reply the query with causes like, “Because I love healthy foods,” “Movement is fun,” “Sleep helps me heal,” and many others.

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 dangerous questions and letting my unconscious work to reply these dangerous 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 realized to rephrase them in a constructive manner. And lots of the books that contact on this are useful as effectively.

Another recurring theme throughout all these episodes is the significance of planning a day by day routine. And there are countless quotes about this from virtually each main thinker all through historical past from Ben Franklin saying, “By failing to prepare, you’re preparing to fail,” to Napoleon Hill saying, “Plan your work and work your plan.” For mothers particularly, I believe this step is crucial and plenty of visitors have shared the significance of planning in varied facets of life, from meal planning to time administration, to setting and reaching objectives.

And I’ve talked about my very own techniques for this in episode 316. Off the highest of my head, I’d say the largest 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 objectives in our private and household life. And I observe all these as effectively by way of the Notion app which has been a extremely useful sensible device.

And lastly, one other recurring theme in these episodes is the Pareto Principle or the rule of 80/20, which explains that 80% of penalties come from 20% of causes, asserting mainly an unequal relationship between inputs and outputs. This precept serves as a normal reminder that the connection between inputs and outputs will not be balanced, although usually 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 signify 80% of gross sales, 20% of workers are chargeable 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 once we perceive the idea as a result of as effectively 80% of our well being comes from 20% of our actions. We go into this particularly in Episode 363 with Mindbodygreen. When it involves well being, this precept is useful in prioritizing the issues that make the largest impression, from maintaining a healthy diet 80% of the time to discovering the 20% of exercises that make the largest impression on your physique particularly, so try that episode for breakdown.

And lastly, as a result of this can be a podcast about most facets of bodily well being and wellness, there are some recurring well being practices and bio hacks that visitors advocate. And whereas we’ve undoubtedly talked rather a lot about a whole lot of cutting-edge bio hacks and really particular therapies in these previous episodes and I believe particular approaches for extra nuanced points are vital, some commonalities actually emerged from all these previous visitors. And the most effective half, lots of the most typical suggestions that visitors cited as being actually impactful and pivotal for well being are fully free or at the least very cheap. And whereas I consider there’s a time and a spot for extra difficult and costly approaches, these core options type the premise of wholesome dwelling, most of them will be achieved as a household, and most don’t value a factor and even take very a lot time.

In reality, I believe most visitors would agree that these frequent practices whereas free, type the muse for all wholesome dwelling and that even the extra difficult costly bio hacks ought to solely be stacked on prime of those. The first being breathwork, and I’m going to enter a bit of little bit of the specifics of various methods to do that. But take into consideration this, we will reside a really quick 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. Yet usually 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 believe these two elements deserve extra time and a focus. At least a 3rd of visitors have talked about that intentional breathwork in some type is vital for well being.

And I do know what you could be considering, you’ve been respiration because you had been born. But the way in which we breathe could make a giant distinction in our stress response and in a whole lot of areas of well being and that is one space the place a really quick day by day observe could make a extremely profound distinction. In reality, this could be the quickest solution to fight stress on a physique stage. 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 classes over the course of 8 weeks had considerably decrease ranges of the stress hormone cortisol in contrast with those that didn’t. Cortisol is chargeable for our physique’s stress response, and at excessive ranges, it could contribute to power irritation. So, right here’s one cause that respiration and particularly in intentional methods, which I’ll clarify in a minute, works so effectively.

There are receptors deep in our lungs, and once we breathe deeply, we’re truly sending alerts to the physique to maneuver from sympathetic nervous system to parasympathetic. Essentially, calm respiration is an indication of calmness within the physique. So, deliberately replicating that calm respiration tips 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 mentioned, to stimulate the parasympathetic nervous system. This a part of the nervous system is chargeable 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 possible 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 type of deprogramming that response.

Over time, as you train this muscle of respiration, the parasympathetic nervous system will get stronger. So, the following time you encounter a stressor, your physique is extra prone to re-enter a state of calm extra shortly. There are instances 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. Breathing practices additionally appear to have an effect on the vagus nerve. The vagus nerves are two massive cranial nerves that run from the mind by way of 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. According to a 2018 research, stimulation of the vagus nerve is the almost definitely cause that meditation, mindfulness, and respiration workout routines will help the physique get into a relaxed state. The vagus nerve is chargeable for stimulating digestion and regulating issues like coronary heart charge 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 cut back coronary heart charge and blood strain. With many visitors 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. Other research have discovered a constructive impact of normal breathwork observe on blood strain, digestive signs, and ache administration. Several visitors beneficial the guide “Breath: The New Science of a Lost Art” as a useful place to begin for understanding and incorporating breathwork. And particular podcasts that go into the science of breathwork embrace Episode 375 with Max Gomez and 472 with Josh Trent.

There are varied strategies of working towards intentional respiration. But among the most straightforward visitors beneficial ones are merely deep stomach respiration, which suggests taking a protracted deep breath by way of the nostril to fill the physique with air like a balloon. You need the stomach to increase and the chest to rise, full breath in. And then as we exhale, the chest falls, the ribs fall again in, and your navel pulls in. And this is a vital key, by partaking the stomach, you expertise the total capability of breath and also you create that vagus nerve response, sending a message to the entire physique and thoughts to chill out. Another easy method is known as 4-7-8 respiration. This observe makes use of the strategy of holding the breath to mainly press pause on the busy thoughts. And the sequence is to inhale for a rely of 4, maintain the breath for a rely of seven, after which slowly exhale for a rely of eight. An extended exhale is claimed to calm the nervous system and I discover this one particularly useful earlier than mattress for bettering sleep high quality and HRV.

Another simple one which’s beneficial usually after train is known as field respiration is probably the only observe to begin with and it merely entails inhaling a field sample. So, inhaling for a rely of 4, holding for a rely of 4, exhaling for a rely of 4, and holding for a rely of 4. And this too helps the physique shift into parasympathetic and launch stress.

Another simple one is known as alternate nostril respiration. Alternate nostril is an effective way to chill out the entire physique, it takes a bit of bit extra focus however when you get used to it, it turns into rather a lot simpler. Basically, all you need to 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 way of 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 way of the correct nostril. Then you inhale by way of the correct nostril whilst you holding shut, after which exhale to the left. And repeating that 10 instances has, there’s truly a science to again that up, making a lowered stress response within the physique.

Number two, motion is one other quite common theme amongst visitors, however not simply associated to train or particular exercises. Repeat visitors Katy Bowman talks concerning the distinction between motion exercise and train and why that distinction is vital. You can test her out in episodes 106 and 482 for her full rationalization. But the underside line is that even these of us who test the train field repeatedly are most likely not getting sufficient motion or nutritious motion as she calls it all through the day, and he or she explains that that is as vital as what we eat. She and visitors Aaron Alexander and Hunter Cook discuss how the environment and our motion patterns very actually formed our physique and the right way to incorporate more healthy motion patterns as a part of day by day life. While we would not all need to eliminate all of the chairs in our home or sleep on the ground as Katy’s household does, there’s rather a lot to be realized by shifting our mindset in direction of motion and train.

Specifically, interested by locations we spend a whole lot of time like desks and beds and the way these will be improved. These visitors additionally advocate working in small motion breaks all through the day, from little walks to simply merely a number of squats to sitting on the ground as a substitute of a chair. These visitors all agree on additionally not pushing youngsters 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 gives a free plan on-line for creating a greater kind of chair that’s higher, extra helpful for youths, and it lets them keep 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 mentioned, they’re free, the web site is buttonchairs.org, B-U-T-T-O-N-C-H-A-I-R-S dot org.

Number three is a bit of bit extra controversial and I believe it’s actually, actually vital, and that’s daylight publicity. Though mild may not be one of many largest elements that come to thoughts once we take into consideration well being, a whole lot of previous visitors have defined the significance of utilizing mild to our benefit. This is one other completely free space of optimization that may have a huge impact, particularly once we’re speaking about outside mild publicity at totally different instances of day and the way they will manipulate hormones. I first heard this tip from previous visitor Dr. Alan Christianson to get outside mild for quarter-hour as quickly as doable after dawn or after waking, and it makes a giant distinction in how you are feeling. The thought behind it’s that brilliant mild publicity, which even on a cloudy day, the sunshine is far brighter outside, 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 cause for me. But analysis exhibits that making this a daily behavior will help regulate cortisol ranges over time, enhance melatonin manufacturing at night time, and have a constructive impression on different hormones as effectively. So, my tip for this, sip some espresso or tea outdoors each morning and get the advantage of being outside. But the advantages of the solar go far past simply mild publicity, cortisol regulation, and even past vitamin D, which has gotten a whole lot of consideration recently.

One of my favourite episodes personally is Episode 373, by which Ari Whitten makes a really compelling case for why daylight publicity is as vital or extra vital than food regimen and train mixed for well being. While we’ve been taught to worry the solar, he argues this worry is misplaced. And that once we take a look at the info, daylight publicity, even in the course of the noon solar which is usually touted as harmful, finally ends up being way more helpful than dangerous.

In reality, once we delve into the precise information, it appears that evidently extra is definitely higher, in fact, whereas avoiding burning, and that daylight has an inverse relationship with all-cause mortality. Which means, merely put, the extra daylight, the much less possible you might be to die. One research confirmed that ladies 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 dangerous 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 truly created much more well being issues.

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

Past visitors have additionally defined that regardless of what we’ve been instructed, avoiding the solar can truly velocity the ageing course of. And they defined that the extra daylight you get in the course of the day, the stronger your mind will get towards the unfavorable results of synthetic mild, which we all know as I’ve already talked about can suppress melatonin manufacturing. Episode 301 with Matt Maruca delves extra into the unreal mild aspect and why it’s price avoiding sure sources of sunshine at night time. He echoes recommendation to get extra of the correct kind of solar publicity, and he makes a robust case for avoiding sun shades as a result of this could truly create a dangerous response to the physique. Furthermore, 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 out there relying on the realm the place we reside and that’s one simple free change that may have a extremely huge impression on hormones.

Another recurring theme are varied hacks for supporting the mind. Quite a number of visitors have talked about varied facets 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 manner, after which he makes a robust case for why sleep is the one most vital issue you may concentrate on 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 nice factor is all of his items of recommendation are additionally fully free. He says primarily based on over 10,000 mind scans that the issues almost definitely to profit your mind will not be consuming for about three hours earlier than mattress, getting up earlier than the solar and getting morning mild, and doing at the least one fasted exercise per week.

His mind suggestions additionally echo among the different frequent well being recommendation from these episodes, although he gives a brain-centered rationalization. For occasion, like I discussed, many visitors advocate 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 could gradual the mind ageing course of and will increase issues like focus and creativity in the course of the day. As one other instance, many visitors advocate some type of time-restricted consuming, extra on that in a minute. But Dr. Hill explains that from a mind perspective, avoiding meals for the few hours earlier than bedtime particularly is vital for deep sleep and for the physique’s means 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 once we fall asleep with elevated insulin from meals. Episode 418 with Dr. Perlmutter additionally goes into mind optimization, offering further suggestions, and delving into his guide, “Brainwash.”

So, I touched on it a minute in the past however one other quite common advice 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 reality, at the least 1 / 4 of visitors have beneficial some type of fasting or time-restricted consuming and there’s a bit of little bit of a distinction there, or caloric restriction. And with good cause, the info is basically clear that some type of caloric restriction is correlated with elevated lifespan. Of course, whereas it’s a free factor to do, caloric restriction isn’t some of the enjoyable issues we will do for our well being. And truly, doing that and getting folks to do it is without doubt one of the more durable components of this. But 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 will not be absolutely understood however that among 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 perform. Some of the molecular variations which have been recognized with time-restricted consuming or caloric restriction concerned elevated exercise of sirtuins, AMPK, and Nrf2, whereas mobile variations embrace elevated autophagy, DNA restore, immunosurveillance, and others. These variations promote an unlimited array of metabolic enhancements, the decreased insulin development issue, adjustments in mTOR, insulin, irritation, and oxidative stress.

But it appears that evidently some simpler strategies of time-restricted consuming will 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 according to a lowered danger of growing power situations, similar to most cancers, diabetes, and cognitive decline. And that’s from simply consuming inside a 10-hour window, which is doable for most individuals. Other visitors who’ve touched on this matter embrace 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 vital, and the right way to know if fasting is secure for you.

Episode 455 with Gin Stephens particularly addresses fasting for ladies and what the science says about the right way to do it safely and successfully with out affecting your hormones. Episode 345 with Dr. Amy Shah suggests circadian fasting, which strains up with the advice to not eat three hours earlier than bedtime, and what she explains is secure for ladies and ties in a whole lot of these different elements that we’ve talked about. Additionally, episode 466 with Cynthia Thurlow addresses particular elements girls want to concentrate to with fasting. If you need to go deeper on the science, try episode 255 with Dr. Valter Longo which talks about how sure kinds of fasting can defend regular cells from most cancers, how fasting is used along side chemotherapy for higher outcomes, and what one thing he coined the fasting-mimicking food regimen is.

Bottom line, general, fasting and time-restricted consuming, which is simply consuming inside a shorter window, are extremely efficient for well being after they’re achieved appropriately. And they’re even higher than free, you truly lower your expenses by not consuming as a lot. Of course, this isn’t medical recommendation however some methods I’ve personally integrated fasting practices are with a yearly 7 to 10-day water quick initially of the 12 months, which as I mentioned, is extra for psychological and non secular causes than simply bodily. Time-restricted consuming most days, so I attempt to follow that 8 to 10-hour window that Rhonda Patrick mentions, after which often extra lowered feeding home windows or one-day quick, in addition to intentional refeed days the place I spiked energy above my regular stage.

Another frequent piece of recommendation pertains to temperature variation and issues like sauna or warmth chilly therapies or simply chilly plungers basically. And earlier than I’m going deeper into this, I’ll say that one results of trendy society is that we regularly reside in a really temperature-controlled setting, many people solely experiencing a temperature vary of lower than 10 levels all year long as a result of we warmth and funky our properties and we’re not uncovered to huge temperature swings, however there is usually a advantage of these temperature swings to our our bodies. This can be one of many solely items of frequent recommendation on this record that may be costlier in case you select to get a sauna or a chilly plunge however there are methods to get the advantages of temperature variation with out costly gear. If you’ve listened a lot, you’ve possible heard these practices talked about and right here’s why. Studies present that utilizing a sauna 5 instances every week can prolong lifespan by seven years and reduces all-cause mortality.

According to the German bicycle using research, train and near-infrared sauna can enhance weight reduction by as much as 444% and common warmth publicity will help enhance ATP manufacturing for mitochondria. A evaluation of all of the printed scientific literature about sauna use exhibits a robust pattern of coronary advantages, most notably of their capability to assist normalize blood strain and scale back the prospect of congestive coronary heart failure. A Harvard evaluation of knowledge confirmed a possible 40-plus p.c discount in coronary heart assault danger from utilizing the sauna 4 to seven instances per week and that profit went up with elevated use. In different phrases, the research confirmed that the extra usually and the longer period of time an individual used a sauna, the extra profit on common and the longer the individual tended to reside, and right here might be among the the explanation why.

Saunas enhance warmth shock proteins, antioxidant enzymes, and stimulate mobile clear up, or what’s known as autophagy, which will help our cells perform like new. In my research, a rise in warmth shock proteins helped delay ageing and improved cognitive perform. And saunas may 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 harm therapeutic. Saunas have a mind profit as effectively. Sauna is taken into account an train mimetic, that means that you simply get a whole lot of the identical advantages of train with out having to go for a future. But 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 recent neurons cells within the mind and it protects these new neurons from injury. Improving BDNF subsequently will be actually useful for cognitive perform and low ranges of BDNF could also be associated to a number of psychological and psychiatric ailments. Sauna use additionally has a constructive impact on irritation. Studies checked out individuals who use sauna repeatedly, and so they confirmed decrease ranges of oxidative stress even inside simply two weeks of sauna use. Another research discovered that males who use the sauna 4 to seven instances every week had 32% decrease ranges of C-reactive protein and 70% lowered danger of neurodegenerative illness. And since each coronary heart and mind ailments are on the rise, this is usually a actually vital issue. Of course, saunas will not be free and they are often very costly and onerous to search out and you need to make time to make use of them repeatedly. We have one in our home, and this could most likely prime the record of gadgets that I’d prioritize and save for.

But even with out a sauna, among the similar advantages will be achieved by common train that causes an excellent sweat, spending time outside when it’s sizzling, taking a sizzling 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 cheaper sauna gadgets and even issues like sauna blankets that allow you to get among the similar advantages with out an costly sauna unit or with out taking over a whole lot of room in your house.

Cold publicity is one other kind of temperature variation that has some further advantages and that may be simpler to do at house. 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 kind of remedy as a result of the outcomes are all totally different.

People 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 charge by 350%, norepinephrine by 530%, and dopamine by 250%. And one other profit, even quick publicity appears to extend what’s known as mitochondrial biogenesis, which is mainly 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, nevertheless it seems we will get it from chilly as effectively. Many elements can truly activate mitochondrial biogenesis not simply chilly, however train, chilly publicity, warmth publicity, fasting, and ketosis appear to prime the record. But the rationale I like chilly publicity for this, it appears that evidently even simply quick chilly publicity can create a reasonably measurable impact in relation to mitochondrial biogenesis.

Cold publicity additionally prompts brown fats, which is a kind of adipose tissue that’s correlated with a decrease prevalence of cardiometabolic ailments and would possibly 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 exhibiting that chilly publicity can truly alter the composition and the exercise of the intestine microbiome to enhance vitality metabolism and assist thermogenesis. The better part is you don’t must be in precise freezing temperatures to get the advantages. I used to do actually, actually chilly plunges like 34 levels, however once I regarded on the research, many research are water in simply the vary of fifty to 55 levels and this may be simply created at house 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 mentioned many instances on right here that we’re every our personal main well being care supplier and plenty of visitors have repeated that assertion. In my very own well being journey and within the journey of recording these 700 hours of podcasts, I’ve realized that whereas each knowledgeable 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 outdoors system goes to provide us our precise blueprint. For particular well being situations, the most effective outcomes do appear to happen when a well-informed affected person works with a specialised practitioner in partnership.

And there are normal commonalities, like lots of the elements 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 vital in relation to food regimen, dietary supplements, and even train as all of us reply so in another way to every of those elements. As an instance, virtually everybody appears to profit from supplemental magnesium as our meals provide is basically depleted and our our bodies want magnesium for over 300 biochemical reactions. But the quantity of magnesium we every want can range, we would reply in another way to totally different types of magnesium, and there’s an entire host of different elements which are concerned. Also, relying on issues like our genes, our want for different vitamins like B nutritional vitamins and even sure fat can range drastically.

As an instance, I’ve a few particular genes that profit from choline and taking choline was life-changing for me, however different folks may not even discover a distinction. And that is the rationale that I attempt to have all kinds of visitors on this podcast, particularly ones with totally different approaches and viewpoints to simply present an academic beginning place for every of us to personalize our well being. In different phrases, whereas we will’t replicate some other individual’s system straight, every of those is usually 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 will discover those which are useful and that resonate with you and be taught from the visitors which are gonna most align with what your physique and your way of life want and never take heed to those that aren’t useful to you.

So, that was a recap of the previous 499 episodes. Lastly, I’d actually like to simply prolong 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 are the spine of this. And as I say on the finish of every episode, I don’t take calmly that you simply share your most beneficial sources, your time, your vitality, and your consideration with me on this podcast and in something that you simply 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 wish to hear within the subsequent 500 episodes and past and what subjects are most vital or prime of thoughts to you and your loved ones proper now. But with that, I depart 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 a part of me once more within the subsequent 500 episodes of “The Wellness Mama Podcast.”

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

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