Karel’s back with more episodes! In fact, he has a whole new series called Leveling Up. The series takes the topics you’ve learned to date to a whole new level and a set of new topics too.

LH109 — Leveling Up

This is the series that helps you learn new habits to optimize your life and embrace an enlightened, healthy, and prosperous lifestyle.

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In this episode, Karel and Paige chat with Dr. Greg Hammer as he delves into the intricate relationship between cortisol levels and stress management. Highlighting cortisol's role as a hormone produced in response to stress by the adrenal glands. Dr. Hammer emphasizes the distinction between acute stress versus chronic stress. Acute stress can prompt a temporary rise in cortisol and be adaptive whereas chronic stress can lead to sustained elevated cortisol levels and have detrimental health effects.

Dr. Hammer introduces the GAIN practice (gratitude, acceptance, intention, and non-judgment) as a multifaceted approach to mitigate stress and regulate cortisol levels. He underscores the importance of incorporating deep breathing exercises and mindfulness techniques to counteract the acute stress response and promote overall well-being.

Dr. Hammer also explains how the GAIN practice can be applied in healthcare settings, and how healthcare professionals can integrate these principles into their work routines. He sheds light on how cultivating gratitude, acceptance, intention, and non-judgment can enhance resilience and foster compassionate care to patients amidst the demands of their profession.

This episode provides crucial insights into understanding cortisol's impact on stress and health, offering actionable strategies for individuals and healthcare professionals alike to effectively manage stress and optimize well-being.

LH128 — Cracking the Cortisol Code: From Stress Response to Stress Relief with Dr. Greg Hammer

In this illuminating episode, Karel and Paige delve into the transformative practice of digital detoxing. Together, they explore the concept and offer practical recommendations for integrating it into daily and weekly routines.

Through insightful quotes and eye-opening statistics on smartphone and social media usage, Karel and Paige share anecdotes about their own detox experiences. They define what a digital detox truly entails and emphasize its profound benefits for mental well-being, social connection, and overall life satisfaction.

Drawing from their own experiences and research, Karel and Paige provide eight actionable recommendations for implementing a successful digital detox. From setting clear goals and starting small to creating designated tech-free zones and exploring analog alternatives, they offer a comprehensive guide for reclaiming control over digital habits.

Throughout the episode, Karel and Paige highlight the importance of intentional choices and prioritizing changes that enhance well-being in today's increasingly digital age.

LH127 — Disconnect to Reconnect: A Guide to Digital Detox

In this engaging episode, Karel and Paige continue their discussion with Dr. Robin Hills, focusing on the application of emotional intelligence in personal contexts. Dr. Hills emphasizes the importance of empathy, active listening, and perspective-taking in fostering meaningful connections. Providing practical insights, he offers guidance on integrating emotional intelligence into daily life, advocating for mindfulness as a cornerstone practice. Dr. Hills also advocates for prioritizing work-life integration over balance, highlighting its positive impact on overall well-being. Through insightful discussions, this episode showcases how enhancing emotional intelligence can enhance relationships, communication, and overall wellness.

LH126 — Unlocking the Power of Emotional Intelligence with Dr. Robin Hills Part 2

In this episode, Karel and Paige delve into the importance of emotional intelligence in the workplace with psychologist Dr. Robin Hills. He defines emotional intelligence as the ability to effectively manage emotions to make informed decisions and cultivate meaningful relationships. Dr. Hills highlights the distinction between IQ and EQ, emphasizing that emotional intelligence is a skill that can be honed over time. Additionally, he underscores the critical role emotional intelligence plays in shaping workplace culture, boosting productivity, and fostering positive relationships among colleagues. Dr. Hills shares practical tips for applying emotional intelligence in challenging situations and discusses its future relevance in the era of artificial intelligence.

LH125 — Unlocking the Power of Emotional Intelligence with Dr. Robin Hills Part 1

In this episode, Karel and Paige delve into the vital role morning routines play in shaping our days and overall success. They highlight the importance of taking control of your mornings and share practical recommendations for crafting an effective routine. Additionally, they explore the significance of circadian rhythms in maintaining a consistent wake-up time.

Recommendations for Effective and Productive Mornings:

Get Enough Sleep and Wake Up Early: Understanding the role of circadian rhythms as your body's natural alarm clock is crucial. Waking up early allows time for personal rituals and sets a positive tone for the day.

Practice Mindfulness and Meditation: Starting the day with mindfulness or meditation promotes mental clarity, reduces stress, and cultivates gratitude.

Incorporate Physical Activity: Engaging in exercise boosts energy levels and mood. Whether it's a full workout or a brisk walk, physical activity sets a positive tone for the day.

Prioritize Healthy Nutrition: Begin your day with a nutritious breakfast to fuel your body with essential nutrients and sustain energy levels.

Set Goals and Plan Ahead: Setting intentions and prioritizing tasks for the day enhances focus and productivity. Planning ahead reduces decision fatigue and ensures you tackle the most demanding tasks early on.

Stay Hydrated: Drinking water upon waking hydrates the body, jump-starts metabolism, and supports cognitive function.

Manage Technology Use: Setting boundaries with technology usage preserves mental focus and reduces distractions. Limiting screen time promotes mindfulness and enhances productivity.

Embrace Consistency and Discipline: Following a consistent morning routine builds discipline and self-control, essential for achieving long-term goals.

Experiment and Adapt: Treat your morning routine as an ongoing experiment. Pay attention to how different activities impact your energy levels, mood, and productivity, and be open to making adjustments.

Listener Examples:

Ari:

6:00 AM: Wake up and have coffee.

6:00 - 7:30 AM: Prepare 3 kids for school.

7:30 - 8:30 AM: School drop-off.

8:30 - 10:30 AM: Gym, sauna, ice bath, work.

Tinkle:

Prefers at least 2 hours in the morning before starting work.

Enjoys activities like tending to plants, making breakfast, and meditation with Indian classical music in the background.

Chris:

5:00 AM: Stumble out of bed.

5:15 AM: Read a growth or social theory book.

6:00 AM: Workout with spouse.

7:00 AM: Have a healthy breakfast and cortado.

7:45 AM: Catch the train, listen to a podcast/book or connect with the team.

8:30 AM: Review emails, calendar, set 1 goal.

9:00 AM: Connect with the team and get aligned.

Elle:

6:15 AM: Wake up, have light breakfast and espresso.

6:45 AM: Gym time (good social interaction).

7:15 - 8:15 AM: Workout, drive home, run errands.

8:45 - 10:00 AM: Write/journal, life admin, enjoy quiet time.

10:00 AM: Make breakfast and coffee.

10:15 AM: Begin work.

Reflections on Common Themes:These examples highlight early rising, self-care, and organization. Creating a morning routine tailored to individual needs and schedules is key for setting a positive tone for the day.

LH124 — Morning Routines to Power Your Day

Life Habits

LH109 — Leveling Up

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