MindBodySpace

Can't get yourself to exercise but you know you really need it? Get motivated just by listening!

This is a short meditation designed to prime the listener's mind for exercise, similar to warming up muscles before physical activity.

Dr. Juna discusses the importance of mental motivation, explaining how visualization and affirming exercise goals can shift the brain from reluctance to readiness.

The meditation guides listeners to visualize themselves exercising joyfully and feeling energized post-workout.

00:00 Kickstart Your Workout Motivation with a Quick Meditation

00:31 Welcome to the MindBodySpace Podcast

01:50 Unlocking the Power of Mental Motivation for Exercise

03:45 Guided Meditation: Visualize Your Strength and Energy

08:43 Wrapping Up: Your Next Steps for Brain Resets and Wellness

#motivation

#exercise

#mental motivation

#positive feelings

#visualization

#goals

#brainpriming

#negativethoughts

#motivationtechniques

#visualize

#exercise

#meditation

#mindset

#brainreset

“We saw that the recommended behaviors everyone knows about — eating fewer high-fat or high-sugar foods and fewer calories, increasing physical activity, and reducing screen time — can slow down biological aging associated with obesity in children,” said the study’s senior author, Thomas Robinson, MD, who is the Irving Schulman, MD, Professor in Child Health and a professor of pediatrics and of medicine. “It’s remarkable to see effects on the chromosomes with behavioral treatments,” he said.": Quote from: https://med.stanford.edu/news/all-news/2024/01/obesity-telomeres.html

This must listen-to episode of the MindBodySpace podcast features Dr. Thomas Robinson, a renowned scientist focused on obesity prevention, discussing the significant health and behavioral impacts of healthy eating, exercise, and reducing screen time in children. Dr. Robinson introduces the Stanford Solution Science Lab's approach to solution-oriented research, which prioritizes practical, actionable outcomes over traditional problem-focused studies. Additionally, the episode dives into the stealth interventions concept, aiming to implement health-improving behaviors through ideologically or value-driven motivators rather than direct health advice.

The podcast also explores Dr. Robinson's involvement in the Human Screenome Project, which analyzes real-time screen usage to understand its effects on different aspects of life, including mental health and physical well-being, with an emphasis on creating personalized interventions.

Dr. Robinson stresses the importance of modeling healthy screen usage behaviors for children and discusses the potential of tools like augmented reality in health interventions.

00:00 The Impact of Reducing Screen Time on Children's Health

00:51 Welcome to the MindBodySpace Podcast

02:28 Introducing Dr. Thomas Robinson: A Pioneer in Obesity Prevention

04:22 Exploring the Stanford Solution Science Lab and Solution-Oriented Research

12:20 The Journey to Pediatric Obesity Research

21:13 Understanding the Health Effects of Obesity

27:09 Innovative Research on Telomeres and Aging

33:12 Exploring the Impact of Obesity on Biological Aging

33:53 Stealth Interventions for Behavioral Change

35:02 Harnessing Ideological Movements for Healthier Lifestyles

38:00 The Power of Community and Collective Purpose in Health Interventions

43:03 Screenomics: A Deep Dive into Our Digital Lives

58:36 The Future of Personalized Health Interventions and the Role of Augmented Reality

01:00:02 Practical Advice for Parents and Educators on Screen Time

Why do we crave junk food when we're stressed and what can we do about it? Choosing healthy foods can feel like a losing battle when we're stressed out, causing us to crave fatty, sugary comfort foods. Our hormones and emotions spiral out of control.

Dr. Hani Chaabo, a physician specializing in family medicine, LGBTQ community advocate, and mindfulness practitioner shares his personal journey struggling with weight and anxiety. He ultimately transformed his life with personal and professional practices that incorporate the kindness found within the mindfulness community.

Learn about Dr. Chaabo's passion for mindfulness and gratitude, and how these principles have positively impacted not only his own well-being but also his patients. Dr. Chaabo founded Mindfulous to help others manage stress, foster compassion, and make intentional lifestyle changes.

Don't miss this captivating interview, filled with inspiring stories, key takeaways, and valuable wisdom on the power of mindfulness and meditation in transforming lives.

Find out more about Dr. Chaabo here: https://www.mindfulous.com/about

#Mindfulness #Meditation #TransformativeJourney #MentalHealth #LifestyleChanges #Wellness #SelfDiscovery #WeightLoss #MindfulnessCom #MindfulLiving #IntegrativeMedicine #PsychiatricMedicine #Gratitude

We are so happy to announce that on the last Friday of each month, April Hirschberg, M.D., DipABLM, will be joining Dr. Juna for regular conversations about the science of resilience. We will share what we learn on our journey as mom-M.D.s specializing in lifestyle and mind-body medicine. We will also discuss evidence based, simple tools that can prevent and mitigate common mental and physical health problems.

April is an instructor in Psychiatry at Harvard Medical School, and Medical Co-Director of Mind Body Health at Home Base, a Red Sox Foundation and Massachusetts General Hospital Program.

Ask April and Juna questions and they'll answer them on episodes published on the last Friday of each month.

Just go to MindBodySpace.com/podcast, subscribe, and enter the question on the form.

YouTube: https://www.youtube.com/@MINDBODYSPACE

Youtube: https://www.youtube.com/@fallasleepeasy

Find out more about April Here: https://researchers.mgh.harvard.edu/profile/3191593/April-Hirschberg

https://aprilhirschberg.com/

https://instituteofcoaching.org/users/april-hirschberg-md-dipablm

I recently had the pleasure of speaking with Dr. Valerie Cacho, an integrative sleep physician and women's sleep expert.

Listen for insights on how to prioritize sleep, recognizing signs of sleep issues like snoring, and practical tips to improve sleep quality.

Dr. Cacho Has been featured in SELF, POPSUGAR, Wall street journal, MINDBODYGREEN, and more.

"Snoring is certainly not normal. It can be associated with high blood pressure, can be associated with metabolic syndrome, actually disruption to the endothelial lining." (00:23:10) Dr. Cacho

Find out more about Dr. Cacho : SLEEPHORIA.COM

Sign up for MindBodySpace Podcasts & special tips right in your inbox⁠ ⁠⁠HERE⁠⁠⁠

Main Discussion Points:

- Dr. Valerie's background and what inspired her to start Sleepphoria (00:01:51 - 00:03:08)

- Most common sleep problems Dr. Valerie sees in her patients (00:04:25 - 00:06:10)

- Dr. Valerie's personal experience with physician burnout and changing her lifestyle (00:05:06 - 00:07:00)

- Sleep studies and options for treating sleep apnea (00:22:00 - 00:27:11)

- How much sleep we really need and the importance of consistency (00:28:37 - 00:34:48)

- Tips for improving sleep as a busy mom (00:39:15 - 00:40:22)

- The importance of sleep for kids' health and school performance (00:39:00 - 00:41:00)

- Key takeaways on prioritizing sleep from Dr. Valerie (00:41:37 - 00:43:02)

In this episode of the MINDBODY Space podcast, Dr. Juna interviews Dr. Valerie Caccio, an integrative sleep physician and women's sleep expert. They have an insightful discussion on sleep health, particularly for women and mothers. Listeners can expect to learn about the importance of prioritizing sleep, signs of sleep issues like snoring, and practical tips to improve sleep quality.

#sleephealth

LETTING GO OF PERFECTIONISM - A MEDITATION: Self-compassion is key for productivity and achievement without burning out. After a short recap of perfectionism, Dr. Juna leads listeners through a five minute guided meditation focus on self compassion to help dial back unhelpful perfectionist, tendencies.

An excerpt from a conversation with Elizabeth, Pyjov, JD meditation teacher and Founder of The Happiness. Sangha, gives instructions on how to make even short meditations, a powerful practice.

Main Discussion Points: -

- The difference between helpful and unhelpful perfectionism

- How self-compassion can help us move on

A step-by-step 5-minute meditation for self-compassion with an excerpt from compassion teacher Elizabeth Pyjov on starting and keeping a meditation practice.

For more tips on perfectionism, LISTEN TO EP #123 WITH JORDANA CONFINO JD, a self-professed recovering perfectionist, Yale Law School, graduate, turned high-performance, and positive psychology coach.

Just like all things in life, perfectionist tendencies can be good and bad for us, depending on how we use it. The key is knowing how to adjust the dials of perfectionism to make it work for us.

"I've learned that, far from being a waste of time or counterproductive to my success, self-care and self-compassion are actually essential for peak performance. For so many years, I believed that my ruthless self-criticism was driving me forward. But I now know that it can more appropriately be viewed as a massive weight around my ankles that was holing me back. I also now appreciate the extent to which doing things that provide me with a sense of joy, meaning, and connection actually turbocharges my energy, motivation, and performance, as well as my health and happiness."

In this episode, Dr. Juna interviews Jordana Confino, a Yale Law School graduate, who after seven years of practicing law, is now following her passion as a lifestyle coach for high-achieving professionals.

They discuss:

🍎 Jordana's journey from being a perfectionist, overachiever to burning out in law school and discovering positive psychology

💯 How perfectionism is rooted in deep-seated fears of not being good enough

❤️ Why self-criticism and "shoulds" lead nowhere

The importance of self-compassion in achieving sustainable success

🤓 How to separate perfectionism from having high standards

Practical tips for listening to your true passions and values

Jordana Confino is a certified positive psychology coach and the founder of JC Coaching & Consulting. She helps lawyers, doctors, and other high achievers transform their lives for the better.

Connect with Jordana:

Website: jordanaconfino.com

LinkedIn: linkedin.com/in/jordanaconfino

Instagram: instagram.com/jordanaconfino

#perfectionism #anxiety #selfcare #selfcompassion #lifestylemedicine #mindbody #worthiness #burnout #yalelawschool #lawschool #lawyers #studentanxiety #stressmanagement #positivepsychology #resilience #selfparent #selfcoach #selfhelp

We all have a tendency to regress to unhealthy behaviors, especially when we're under stress. In this episode Dr. Beth Frates, President of the American College of Lifestyle Medicine, advises us on how to practice self-awareness so that our moment to moment decisions and behaviors align with our best selves.

Beth Frates, M.D. is the mom of two amazing college age boys; she's also a pioneer in Lifestyle Medicine education, an award-winning teacher at Harvard, and president-elect of the American College of Lifestyle Medicine. Dr. Frates is passionate about empowering people to adopt healthy habits through research backed methods in health and wellness coaching. For all the links and resources we talk about on this podcast and for the transcript. Please go to https://mindbodyspace.com/episode/102

Listen to episode number 92 https://mindbodyspace.com/episode/92, Beth joined me for the first time to talk about sleep and how to get our kids interested in healthy lifestyle behaviors.

We continue the conversation, starting with why prevention is such a hard sell and how to get around it by talking about healthy behaviors using evidence-backed motivational tools. Stick around to the end because Beth shares her top 3 tips for teens with us. In this episode, we also touch upon the current recommendations regarding substance use.

Find out more about Beth here:

https://www.bethfratesmd.com/

Visualization Mental Practice And Quiz Inside This Episode. Why does meditation help high-performing athletes and performers boost their skills? We’ll cover different types of meditation and mental training techniques that can be used right before competition or performance to alleviate anxiety and negative thoughts.

There’s also a quiz inside to see how good you are at mentally visualization practices, a technique used by high performers.

If you haven’t already done so, listen to ⁠the last episode #120,⁠ when i talked to Tom Klisiewicz of Smart Health Wellness and Performance, about how performance is related to mental resilience. for better performance at sports, work, or school, we talked about how meditation is one way to boost our mental strength.

Show Notes HERE

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