Feeling Full

In this captivating episode, join us as we delve into the fascinating world of unlocking our genius with renowned author Gay Hendricks. Drawing from his book, 'The Genius Zone,' Gay reveals the transformative methods he has developed to embrace and thrive within his zone of genius. Discover the power of re-commitment and how it plays a pivotal role in nurturing our innate talents.

Cultivating a life in your zone of genius holds tremendous potential for personal and professional growth. During our insightful discussion, Gay Hendricks highlights key principles to help you unlock your genius and experience fulfillment:

• Discovering your passions and unique talents.
• Overcoming self-imposed limitations and upper-limit problems.
• Spending your time doing something that benefits others and the world 
• Expanding your comfort zone to embrace new challenges.
• Focusing on activities that align with your genius zone.
• The profound impact of re-commitment to your genius.

Get ready to be inspired as we explore the profound insights and practical strategies from Gay Hendricks' latest masterpiece, 'The Genius Zone.' Tune in to this empowering conversation, and learn how to unleash your own genius and create a life that celebrates your unique brilliance.

Check out the Genius Zone Book right here: https://www.amazon.com/Genius-Zone-Breakthrough-Negative-Creativity/dp/1250246547/ref=tmm_hrd_swatch_0?_encoding=UTF8&qid=1683873138&sr=8-1

Episode Summary

In this episode, Dr. Breus discusses managing your energy by understanding your chronotype and body type. He talks about the five types of energy and offers some practical tips on how to manage energy throughout the day. 

Highlights

• There are four chronotypes; early, middle, late, and insomniac.
• You have a genetically predisposed chronotype.
• Chronoquiz.com can help you understand your chronotype.
• Understanding your hormonal patterns can help you determine the best time of the day to do anything.
• Insomnia is usually caused by a problem.
• It is possible to shift your chronotype but trying to shift it more than one step can be problematic.
• If you are trying to get up too early, then you are fighting your genetics. 
• There are different types of energy; resting energy, eating energy, movement energy, and emotional energy.
• Laughing is a great source of energy.
• 1pm to 3pm is a typical time for people to feel lacking in energy. 
• Simple movement can boost energy. Movement does not need to be vigorous to re-energize.
• Planning simple movement throughout the day can help maintain energy.
• Most people only think about their energy when they do not have any.
• There are three body types: endomorph, ectomorph, and mesomorph.
• It is important to pick exercises based on your body type and what is motivating.
• Intermittent fasting can be more powerful when aligned with chronotype and body type.
• Waiting 90 minutes after waking up to have caffeine can be helpful since cortisol levels are still high from waking up. Caffeine has little impact when cortisol is still present.
• Listening to music increases dopamine and lowers cortisol.
• Laughing releases dopamine and serotonin.
• Nootropics are herbal supplements that can help with focus.

Relevant Links

https://thesleepdoctor.com/

www.chronoquiz.com

https://energizemyself.com/

https://sinusonic.com/

https://napjitsu.com/

All past episodes of the podcast: 

https://www.feelingfull.com/

Episode Summary

In this episode, Dr. Tarman discusses the treacherous nature of sugar addiction. She talks about her struggle with a sugar addiction and how working with addicts in her professional life helped her recognize that she had an addiction. 

"What got you here won't get you there" - Marshall Goldsmith

Highlights

• Since tackling her food addiction, Vera has lost and maintained a 100-pound weight loss.
• In her college years, Vera started restricting her intake of calories and all she could think about was food.
• She eventually stressed so much about the restriction that she stopped and began to eat too much. 
• She then went through a series of binging and purging and ended up driving herself to an emergency room to seek help.
• It wasn’t until much later while working with drug addiction that she recognized that she had an addiction. 
• She decided to treat herself in the same way that she treated addicts. She started by eliminating all junk food from her home and avoiding it at all costs.
• Within weeks she felt much better.
• You have to stop using whatever the addiction is before you can see the underlying reasons for the addiction.
• Sugar is an unnatural food product when removed from the food. It’s a drug just like any other drug.
• Parents should limit sugar to children.
• Change the mindset to sugar being a toxin just like tobacco or other drugs. Would you give those to your child?

Relevant Links

Books and other resources can be found here: https://www.addictionsunplugged.com/

https://www.foodjunkiespodcast.com/

Youtube: https://www.youtube.com/c/VeraTarmanMD

Food Junkie Book http://bit.ly/FoodJunkiesRecoveryfromFA

Facebook Group: www.fb.com/groups/SugarFreeForLife

All past episodes of the podcast: 

https://www.feelingfull.com/

Episode Summary

In this episode, Dr Goldhamer discusses the health benefits of fasting and adopting a whole plant-based diet. He talks about why we have so many issues today managing our diet because of unnatural dopamine stimulation

Highlights

• A book called "How fasting can save your life" by Herbert Shelton inspired Dr. Goldhamer at a young age.
• Everybody fasts each day. Most people just break their fasts quickly.
• Dr. Goldhamer advocates extending fasts to 12 to 16 hours.
• At True North Health Center, they perform medically supervised long-term water fasting.
• People eat an average of 150 pounds per year.
• Fasting can help re-calibrate taste and allow you to start appreciating the natural flavor of food.
• Food and sex are natural dopamine stimulators.
• The artificial stimulation of dopamine is the reason that we have so many health issues.
• Some people see positive effects in just a few days when fasting 16 hours a day and eating healthy.
• In the past, people died from dietary deficiencies and today we are dying because of dietary excess.
• We are eating ourselves to death.
• People have different levels of satiety sensitivity.
• When something tastes better that means it is stimulating more dopamine in the brain. Salt has no calories, but it causes you to eat more.
• You can build muscle mass on a whole plant food diet. It takes more time but there are no damaging effects like eating meat or taking drugs.
• It can be tough to transition to a whole plant diet but any radical change in diet is tough. It takes some time for the body to adjust.
• B12 is one nutrient that needs supplement for people that are on a whole plant diet.

Relevant Links

Fasting.org

https://www.truenorthhealthfoundation.org/

https://www.healthpromoting.com/the-pleasure-trap

The Pleasure Trap book 

All past episodes of the podcast: 

https://www.feelingfull.com/

Episode Summary

In this episode, Robert discusses how the food that we eat plays a critical role in our overall health and wellbeing. He talks about his “FRESH” system for creating and living a healthy and happy life.

“Food is Medicine is a movement, Food as Medicine is the intervention." -- Dr. Graham

Highlights

• The beauty of integrative holistic or functional medicine is trying to get to the root cause of the problem and understand why it’s happening.
• “FRESH” stands for, food, relaxation, exercise, sleep, and happiness.
• Elimination diets are helpful to identify food sensitivities that could cause reactions.
• Most treatments start with medicine and not the therapeutic lifestyle analysis.
• Robert starts with food, then herbs and dietary supplements, and then medications if needed.
• Robert is board certified in integrative medicine.
• Our body has many microbiomes where good bacteria, bad bacteria, fungus, viruses, etc. all work together to achieve a balance.
• Our gut is the home to serotonin, the happiness hormone. About 90% of serotonin is made in the gut.
• You can have your microbiome tested.
• IBS is a common problem when your gut is not healthy.
• Robert is a chef and that influences how he treats his patients. 
• Research has shown that our diet is the number one cause of death and disability in the United States.
• We are 3 generations into raising kids not knowing how to cook.
• During Covid, the average American gained 27 to 34 pounds.
• When it comes to food, you can eat meat but try to eat more plants.
• Try to have 10 minutes of relaxation a day. Science has shown that it takes 10 minutes to tap into the relaxation response. 
• For exercise, move 30 minutes a day.
• Sleep 7 to 8 hours a night. People who sleep less than that die earlier.
• For happiness, surround yourself with people that bring positivity and health into your life.
• Healthcare needs to change and consider the effect of food on the health of patients.

Relevant Links

https://www.freshmednyc.com

www.freshmedu.com

https://performancekitchen.com

All past episodes of the podcast: 

https://www.feelingfull.com

Episode Summary

In this episode, Glenn discusses the strategies of his book Never Binge Again and the history of its inspiration from Glenn’s time working with patients and consulting with large food companies.

Highlights

• Glenn’s book Never Binge Again has over 12,000 reviews on Amazon
• Around the age of 17 is when Glenn realized that he had a problem with binging.
• Glenn noticed that while he was with patients he would often start to think about food during their session.
• Glenn was consulting for large food companies and as he saw them producing highly processed foods he began to question if his relationship with food was psychological at all.
• Processed food is designed to make us feel good without being satisfied.
• People like to think that advertising doesn’t affect them and that is what companies want you to believe.
• “Take the vitamins out of the bar and put it into the packaging” is a common tactic.
• Our instinct is to look for multiple colors in food, so they design the packages to trick us.
• Companies are very concerned with maximizing the bliss response.
•  We live in an environment where everyone has agreed to slowly kill themselves with food.
• Glenn noticed that people binge on different types of food depending on what stress they have in their life.
• Make decisions about what you are going to eat before you are presented with choices so that you define the boundaries.
• You need an aggressive approach to take control and win against the billions of dollars that the food companies have working against you.

Relevant Links

https://www.neverbingeagain.com/

All past episodes of the podcast: 

https://www.feelingfull.com/

Episode Summary

In this episode, Ilana and Mordechai discuss intuitive eating and how understanding your emotions can help manage your cravings and help avoid negative self-feelings. They delve into their own emotions and go on a journey of understanding what shapes their reactions. 

Highlights

• Ilana believes that mindfulness is critical to understanding the difference between a craving and a need.
• Sometimes submitting to a craving is not about the food. It’s about the act of numbing an emotion.
• If you dig deep enough into why an emotion exists, you will sometimes find that it is because of something that will never happen or that it is just a story that you are telling yourself.
• If you allow yourself to feel, then you can learn to process the feelings and understand how to manage your emotions better.
• Most people are not eating things that look like products from the earth.
• There can be some negative social interactions when you are making healthy choices and others see it as different or lacking fun. 
• Trying to eat healthily can make it difficult to socialize since food is such a cultural staple.
• There are other ways to connect with people than food.
• Constant consumption of perfection on social media and commercials is a reminder that we are not good enough.
• Meditation can be helpful. You can find the time. Nothing says that you have to meditate for a specific time.
• Breakaway from screens and go out into the world and move and find a way to experience the earth.
• Going after a goal with too much rigor can cause you to fail. Find ways to make it fun and start simple.
• Start with self-love and acceptance. Then take the next step.

Relevant Links

https://www.ilanagilovich.com/

The Particular Sadness of Lemon Cake

https://www.amazon.com/Particular-Sadness-Lemon-Cake/dp/0385720963

Daring greatly Brene Brown

https://www.amazon.com/Daring-Greatly-Courage-Vulnerable-Transforms/dp/1592408419

All past episodes of the podcast: 

https://www.feelingfull.com/

Episode Summary

In this episode, Ravi talks about his experience growing up as a heavy kid and how he started his relationship with food. He discusses losing the weight and gaining it back multiple times and the actions that he has taken to help maintain the loss this time. He has several tips and some inspirational words about changing and building habits.

Highlights

• Ravi noticed he was bigger than other kids.
• Ravi lost weight and then gained it back but then decided to try again.
• This time he has kept the weight off for over a year and a half.
• Ravi grew up in a household with two deaf parents that were also immigrants. When he was young, he had communication hurdles to overcome.
• Ravi believes that when he was younger, he used food to help cope with some of his communication issues and that is where his journey of loving food began.
• He was frequently a victim of bullies for his weight and his parent's lack of hearing.
• He had to start standing up for himself and his parents and got into frequent fights. He was once jumped by five kids and after the fight, he just wanted to eat.
• Food was one of his only sources of feeling good.
• Using food as a therapeutic resource makes it difficult to control.
• Finding something to replace food is one of the hardest parts of the journey.
• For Ravi, the gym was his replacement for food.
• Trying to do exercise that is too tough can be a problem. You have to be able to do something that you can commit to.
• If you can’t run, walk. If you can’t walk, crawl. Start somewhere that you can sustain.
• It took him 2 months of going to the gym to stop hating it. It can take time.
• Many big people try to start by doing intense workouts. They do not realize how much more work it is to do those at a large size.
• Lifting weights helps build mental toughness and understanding how to push past resistance.
• Body positivity didn’t work for Ravi. His negativity drives him to stay focused. But he does give himself positive talk in the gym.
• The internet has changed everything. The power to find information from credible people is easier than ever. Ravi believes that without the internet he wouldn’t have lost weight.
• Thoughts control your emotions. Try and understand what the thoughts are that are driving the emotion.
• Reframing your thoughts change the way you feel and that directly determines the decisions that you make.
• New things are difficult and it's easy to lack confidence. But like tying shoes, over time, you can do anything proficiently and confidently. You just have to give it time.

Relevant Links

https://www.youtube.com/c/RaviLochan/videos

https://www.linkedin.com/in/rav-lochan-2a8a3a126/

https://www.instagram.com/charismaticrav/?hl=en

https://www.amazon.com/Power-Habits%C2%AE-Science-Success-Automatic%C2%AE/dp/1640950966

All past episodes of the podcast: 

https://www.feelingfull.com/

Episode Summary

In this episode, Rebecca talks about her transition from cardio-based fitness and a lower carb eating mindset to strength training and focusing on properly fueling with macronutrients. She shares her “First Three” things to do to start improving your macronutrients. She also discusses mindset and gives several tips on how to stay focused on the journey.

Highlights

• People focus too much on the end goal instead of enjoying the journey.
• You have to be able to enjoy the small improvements along the way.
• Carbs help your body recover. Without them, your body attacks lean muscle.
• It’s about making better choices and choosing more nutrient-dense carbs when you can.
• Your fitness choice and type of movement can require different levels of carb intake.
• Most women believe that cardio is the best choice. 
• Hiring a nutritionist was one of the greatest investments that Rebecca ever made.
• Try to drink at least 100 ounces of water a day. Drink a full glass of water each morning. If you drink coffee, drink it before the coffee.
• Eat more vegetables.
• Eat more protein. Try to come close to your body weight in protein. 
• Journal your time spent. Decide where you want to spend your time and look at what you can stop doing to find that time.
• Everybody can find 30 minutes in their day.
• You need to distance yourself from negative energy. It can be tough but that negative energy can harm your progress.
• People that expend negative energy can consume your time.
• Eat more good food and you’ll be so full that you won’t want be things.

Relevant Links

https://www.instagram.com/rebeccaliquari/?hl=en

https://davidgoggins.com/book/

https://www.amazon.com/Coffee-Self-Talk-Minutes-Living-Magical/dp/0982372264

All past episodes of the podcast: 

https://www.feelingfull.com/