My Instruction Manual

Joelle Anderson, a therapist and mindfulness coach, reveals how meditation can help boost our emotional awareness. And host Keith McArthur speaks with fitness contributor Kathleen Trotter about how to pack a gym in your suitcase when you travel.

Feedback / Connect:

• Subscribe to My Instruction Manual on Apple Podcasts or on Android
• Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter
• Email: [email protected]
• Keith on Twitter: @KeithMcArthur
• Join our Facebook page and our Self-Help Book Club on Facebook
• Find us on Pinterest, Instagram and YouTube
• Buy 18 Steps to Own Your Life: Simple Powers for a Healthier Happier You on Amazon

Episode 34 Show Notes [00:00] Welcome and Intro [1:00] Mindfulness contributor Joelle Anderson on Emotional Awareness

Joelle Anderson is a therapist specializing in mindfulness meditation and creator and host of the Kernel of Wisdom YouTube channel.

In this conversation, Keith and Joelle discuss:

• What do we mean by "emotional awareness" [1:40]
• We suppress positive emotions as well as negative ones [2:55]
• The downside of emotional awareness [4:21]
• Where to find Joelle [5:15]
  • • Kernelofwisdom.com
    • YouTube.com/KernelofWisdom1

[5:54] Fitness contributor Kathleen Trotter on a Gym in Your Suitcase

Kathleen Trotter is author of Finding Your Fit: A Compassionate Trainer's Guide to Making Fitness a Lifelong Habit

In this conversation, Keith and Kathleen discuss:

• What Kathleen packs in her suitcase [6:13]
• Three types of fitness travelers [9:52]
• The importance of having a Plan B [11:36]
• Where to find Kathleen [13:29]
  • KatheenTrotter.com
  • Instagram: KathleenTrotterFitness
  • Twitter: KTrotterFitness
  • Facebook: KathleenTrotter

[13:49] Closing words

Jonathan Rauch, author of The Happiness Curve, explains the science behind why life gets better in our fifties and sixties. Jonathan and host Keith McArthur each share their own happiness curve stories.

Feedback / Connect:

• Subscribe to My Instruction Manual on Apple Podcasts or on Android
• Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter
• Email: [email protected]
• Keith on Twitter: @KeithMcArthur
• Join our Facebook page and our Self-Help Book Club on Facebook
• Find us on Pinterest, Instagram and YouTube
• Buy 18 Steps to Own Your Life: Simple Powers for a Healthier Happier You on Amazon

Episode 33 Show Notes [00:00] Welcome and Intro [00:58] Featured interview with Jonathan Rauch

Jonathan Rauch is author of several books including 2018's The Happiness Curve: Why Life Gets Better After 50. He is a senior fellow at the Brookings Institution in Washington.

In this conversation, Keith and Jonathan discuss:

• Keith's happiness curve [00:58]
• Jonathan's happiness curve [02:31]
• What is the happiness curve? [5:10]
• The happiness curve isn't an inevitability; it's a tendancy [7:19]
• Be cautious about making big life changes during the trough [9:05]
• How the happiness curve is different from a midlife crisis [10:20] 
• Why the midlife trough is good for us [11:55]
• Tips to help you get through the trough [16:45]
• Tips for society to manage the trough [20:25]

[22:54] Jonathan's Instruction Manual

1. What are the habits you maintain every day to stay happy and healthy? [23:20]

• Exercise
• Talk to someone he'll disagree with and / or read something he'll disagree with

2. What personal development book do you recommend? [24:45]

• The Happiness Hypothesis by Jonathan Haidt

3. Favorite personal mantra / inspirational quote [26:08] 

• “The Moving Finger writes; and, having writ, Moves on: nor all thy Piety nor Wit. Shall lure it back to cancel half a Line, Nor all thy Tears wash out a Word of it.” --- Omar Khayyám / Edward Fitzgerald
• "Just remember that if you see five problems coming towards you, four of them will fall into the ditch before they ever reach you." --- Calvin Coolidge

4. What's your one guilty pleasure? [27:32]

• Dark chocolate

5. When your time comes, how do you want to be remembered? [28:03]

• "As being kind and wise, and especially as being kinder and wiser than I am right now."

[28:37] Where to find Jonathan

• Website: happinesscurvebook.com

[29:10] Closing words Feedback & Connect

• Subscribe to My Instruction Manual on Apple Podcasts or on Android
• Email: [email protected]
• Keith on Twitter: @KeithMcArthur
• Join our Facebook page
• Check out our Pinterest page: myinstructionmanual

Nutrition contributor Michelle Jaelin provides advice on healthy snacking. And host Keith McArthur announces the topic of his next book: Resolutions.

Feedback / Connect:

• Subscribe to My Instruction Manual on Apple Podcasts or on Android
• Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter
• Email: [email protected]
• Keith on Twitter: @KeithMcArthur
• Join our Facebook page and our Self-Help Book Club on Facebook
• Find us on Pinterest, Instagram and YouTube
• Buy 18 Steps to Own Your Life: Simple Powers for a Healthier Happier You on Amazon

Episode 32 Show Notes [00:00] Welcome and Intro

Keith's next book will be about resolutions [00:59]

The three resolutions Keith is setting as part of his research for the book [01:43]

Keith shares feedback from readers about their own guilty pleasures [4:08]

[6:20] Nutrition contributor Michelle Jaelin on Healthy Snacking

Michelle Jaelin is both a trained artist and a Registered Dietitian who is known as The NutritionArtist. She appears regularly as in newspapers, magazines and on television as an expert in healthy eating.

In this conversation, Keith and Michelle discuss:

• A healthy snack combines produce (fruits and vegetables) with protein [6:59]
• Healthy fats can also be part of healthy snacking [7:33]
• Try to have healthy snacks on hand. They're hard to find when you're out and suddenly have cravings [9:01}
• Where to find Michelle:
  • Twitter: @nutritionartist 
  • Instagram: /nutritionartist
  • Facebook: /nutritionartistRD

[10:06] Closing words

In this special episode of the podcast, host Keith McArthur ask some of the world's most inspiring people about their guilty pleasures. Guests include Rick Hanson, Sally Helgesen, Morra Aarons-Mele and Greg Wells.

Feedback / Connect:

• Subscribe to My Instruction Manual on Apple Podcasts or on Android
• Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter
• Email: [email protected]
• Keith on Twitter: @KeithMcArthur
• Join our Facebook page and our Self-Help Book Club on Facebook
• Find us on Pinterest, Instagram and YouTube
• Buy 18 Steps to Own Your Life: Simple Powers for a Healthier Happier You on Amazon

Episode 31 Show Notes [00:00] Welcome and Intro [0:59] Guilty Pleasures

Keith counts down his past guests' guilty pleasures.

• Jenny Blake, from episode 1 [1:16]
• Kurek Ashley, from episode 2 [2:05]
• Robert Puff, from episode 3 [3:14]
• Luminita D. Saviuc, from episode 4 [4:03]
• Joelenta Greenberg, from episode 5 [4:55]
• Greg Wells, from episode 6 [5:34]
• Fabiana Bacchini, from episode 7 [6:58]
• Celeste Headlee, from episode 8 [7:41]
• Morra Aarons-Mele, from episode 9 [8:03]
• Martin Gibala, from episode 10 [8:39]
• Andrea Owen, from episode 13 [8:54]
• Jeff Chegwin, from episode 14 [9:30]
• Carmela DiClemente, from episode 14 [10:20]
• Leslie Caubble, from episode, from episode 15 [10:58]
• Daisy Buchanan, from episode 16 [11:38]
• Kristen Ulmer, from episode 17 [12:54]
• Jake Nawrocki, from episode 18 [14:06]
• Stever Robbbins, from episode 19 [14:56]
• Olivia D'Silva, from episode 22 [15:15 ]
• Rick Hanson, from episode 24 [16:10]
• Chantal Heide, from episode 25 [18:49]
• Stephanie McArthur, from episode 26 [19:20]
• Sally Helgesen, from episode 27 [20:44]
• Todd Davis, from episode 28 [21:34]
• Jason Richardson, from episode 29 [22:54]
• Alison Green, from episode 30 [23:57]
• Keith McArthur, from episode 11 [24:10]
• Joelle Anderson, from episode 11 [24:42]
• Michelle Jaelin, from episode 11 [25:35]
• Kathleen Trotter, from episode 11 [26:44]

[28:21] Closing words

Alison Green, author of Ask a Manager offers advice on some common workplace challenges. And host Keith McArthur speaks with mindfulness contributor Joelle Anderson about how meditation can help with mental health challenges like depression and anxiety.

Feedback / Connect:

• Subscribe to My Instruction Manual on Apple Podcasts or on Android
• Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter
• Email: [email protected]
• Keith on Twitter: @KeithMcArthur
• Join our Facebook page and our Self-Help Book Club on Facebook
• Find us on Pinterest, Instagram and YouTube
• Buy 18 Steps to Own Your Life: Simple Powers for a Healthier Happier You on Amazon

Episode 30 Show Notes [00:00] Welcome and Intro [00:59} Keith reflects on death and dying [3:52] Featured interview with Alison Green

Alison is author of Ask a Manager: How to Navigate Clueless Colleagues, Lunch-stealing Bosses and the Rest of Your Life at Work. Described as the “Dear Abbey of the workplace," Alison has dishing out workplace advice for more than a decade at AskAManager.org.

In this conversation, Keith and Alison discuss:

• What do you do if you have an employee casting curses on colleagues? [4:34]
• How Alison became a workplace advice expert [5:50]
• The answer to most workplace challenges is 'speak up and have the awkward conversations.' [8:07]
• How Alison's advice has evolved over the past 11 years [11:46]
• Alison's advice on:
  • What if your boss keeps stealing your lunch [15:56]
  • Why employees should act more like independent consultants [17:23]
  • What if your boss is micro-managing you [18:53]
  • What if your co-worker is writing a mean blog about you [21:45]
  • What if a co-worker asks you to keep a secret from your boss [22:55]
  • What if you have an employee who spends too much time on social media? [24:23]
  • What if you have an employee who is always late? [25:45]

[29:24] Alison's  Instruction Manual

1. What are the habits you maintain every day to stay happy and healthy? [29:40]

• Spends at least a day every day reading

 2. What personal development book do you recommend? [30:17]

• Emma by Jane Austin
• "I've read Jane Austin's Emma more times than I can count and it just makes me happy."

3. Favorite personal mantra / inspirational quote [30:53] 

• "I don't know if it's a mantra, but I feel really strongly that we should all do what we say we're going to do when we say we're going to do it and I find myself telling that to people a lot."

4. What's your one guilty pleasure? [31:32]

• Naps

5. When your time comes, how do you want to be remembered? [31:45]

• Finding ways to make the world a better one

[32:08] Where to find Alison

• Website: Askamanager.org
• Twitter: @askamanager

[32:45] Mindfulness contributor Joelle Anderson on how meditation helps people suffering from mental health challenges such as depression and anxiety

Joelle Anderson is a therapist specializing in mindfulness meditation and creator and host of the Kernel of Wisdom YouTube channel.

In this conversation, Keith and Joelle discuss:

• Whether this can be done on own vs with a professional [33:55]
• How mindfulness helps Joelle's clients  [36:25]
• Risks of managing mental health through mindfulness [37:01]
• Where to find Joelle [37:53 ]
  • • Kernelofwisdom.com
    • YouTube.com/KernelofWisdom1

[38:16] Closing words

World champion athlete Jason Richardson talks about what it means to have a gold medal mindset. Now a psychologist, Jason teaches people how to live better lives as an author, podcaster, speaker and coach. And host Keith McArthur speaks with fitness contributor Kathleen Trotter about why you need to get in shape before you take up running.

Feedback / Connect:

• Subscribe to My Instruction Manual on Apple Podcasts or on Android
• Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter
• Email: [email protected]
• Keith on Twitter: @KeithMcArthur
• Join our Facebook page and our Self-Help Book Club on Facebook
• Find us on Pinterest, Instagram and YouTube
• Buy 18 Steps to Own Your Life: Simple Powers for a Healthier Happier You on Amazon

Episode 29 Show Notes [00:00] Welcome and Intro [00:59] Featured interview with Jason Richardson

Twenty years ago, Jason Richardson was one of the world's top BMX racers. Now a psychologist, he teaches people to live better lives. Jason is the author of It's All BS: We're all Wrong and You're All Right and host of the Gold Medal Mindset podcast. Jason lives in California where he works as a sports and business psychologist and coach.

In this conversation, Keith and Jason discuss:

• Jason's 15-year run as a world champion athlete  [1:20]
• What being a world-class athlete taught Jason about how to succeed in life [8:40]
• The Gold Medal Mindset [12:06]
• Raising our kids to focus on being the best at one things vs. trying many different things [15:05]
• Jason's book It's all BS [19:30]

[20:51] Jason Richardson's Instruction Manual

1. What are the habits you maintain every day to stay happy and healthy? [21:00]

• Gets up early to meditate five days a week
• Rides his bike
• Works on something he's obsessed about

 2. What personal development book do you recommend? [23:16]

• The Dip: A Little Book That Teaches You When to Quit (and When to Stick) by Seth Godin

3. Favorite personal mantra / inspirational quote [25:00] 

• The more I do, the more I can do

4. What's your one guilty pleasure? [27:08]

• TV in bed
• Mexican food

5. When your time comes, how do you want to be remembered? [28:10]

• "He did what he thought was right, anyway."

[31:12] Where to find Jason

• Website: drjasonrichardson.com
• Instagram: @realdrjrich
• Twitter: @realdrjrich 
• Podcast on iTunes: Gold Medal Mindset

[32:35] Fitness contributor Kathleen Trotter on Training to Run

Kathleen Trotter is author of Finding Your Fit: A Compassionate Trainer's Guide to Making Fitness a Lifelong Habit

In this conversation, Keith and Kathleen discuss:

• Why is running so hard on the body?   [33:44]
• How to get in shape before running [36:00]
• What about stretching? [37:54}
• Where to find Kathleen [42:48]
  • KatheenTrotter.com
  • Instagram: KathleenTrotterFitness
  • Twitter: KTrotterFitness
  • Facebook: KathleenTrotter

Todd Davis, author of Get Better, discusses how to build effective relationships at work. And host Keith McArthur speaks with nutrition contributor Michelle Jaelin about the role that alcohol plays in your diet.

Feedback / Connect:

• Subscribe to My Instruction Manual on Apple Podcasts or on Android
• Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter
• Email: [email protected]
• Keith on Twitter: @KeithMcArthur
• Join our Facebook page and our Self-Help Book Club on Facebook
• Find us on Pinterest, Instagram and YouTube
• Buy 18 Steps to Own Your Life: Simple Powers for a Healthier Happier You on Amazon

Episode 28 Show Notes [00:00] Welcome and Intro [1:00] Featured interview with Todd Davis

Todd is author of Get Better: 15 Proven Practices to Build Effective Relationships at Work. He is executive vice president and chief people officer of Franklin Covey Co., which bills itself as the world's leading performance improvement firm.

In this conversation, Keith and Todd discuss:

• What 20th century French philosophy has to do with the 21st century North American workplace [1:35]
• Why good relationships are fundamental to an organization's success [4:52]
• Practice #6: Avoid the Pinball syndrome (focus on the things that really make a difference in your life) [6:51]
• These practices can also apply to relationships outside of  work [9:20]
• Are there gender differences in these practices? [10:17]
• Practice #15: Start with humility [12:20]
  • References book Lead with Humility: 12 Leadership Lessons from Pope Francis by Jeffrey A Krames
• Practice #8: Take Stock of Your Emotional Bank Accounts [14:01]
• Practice #11: Get the Volume Right [16:48]
• Practice #2: Carry Your Own Weather [19:33]
  • Reference to Man's Search for Meaning by Victor E. Frankl
• Practice # 10: Talk Less, Listen More [22:08]

[24:29] Toodd's Instruction Manual

1. What are the habits you maintain every day to stay happy and healthy? [24:57]

• Exercise every day
• Listens to something uplifting or inspiring
• Commit to be "the positive force" at work

 2. What personal development book do you recommend? [27:04]

• The 7 Habits of Highly Effective People by Stephen Covey
• The Tipping Point by Malcolm Gladwell
• Linchpin by Seth Godin

3. Favorite personal mantra / inspirational quote [30:40] 

• "Let the world know you as you are, not as you think you should be. Because sooner or later if you are posing you will forget the pose and then where are you?" - Fanny Bryce
• "If we could change ourselves, the tendencies in the world would also change. As a man changes his own nature, so does the attitude of the world change towards him. This is the divine mystery supreme. A wonderful thing it is and the source of our happiness. We need not wait to see what others do." - Mohatma Gandhi

4. What's your one guilty pleasure? [32:46]

• Diet Coke
• The TV show  Dateline

5. When your time comes, how do you want to be remembered? [34:01]

• As someone who valued and continually nurtured the most important relationships in his life.

[35:15] Where to find Todd

• Website: GetBetterBook.com
• Twitter: @ToddDavisFC
• Facebook: /ToddDavisFC

[36:10] Nutrition contributor Michelle Jaelin on alcohol and nutrition

Michelle Jaelin is both a trained artist and a Registered Dietitian who is known as The NutritionArtist. She appears regularly as in newspapers, magazines and on television as an expert in healthy eating.

In this conversation, Keith and Michelle discuss:

• From nutritional perspective, less alcohol is better; no alcohol is best [36:50]
• Common misconceptions about alcohol [37:50]
• Are there any health benefits to alcohol? [39:57]
• Where to find Michelle:
• • Twitter: @nutritionartist 
  • Instagram: /nutritionartist
  • Facebook: /nutritionartistRD

Sally Helgesen, author of How Women Rise, shares the 12 habits that may be holding you back from your next raise, promotion or job. And host Keith McArthur speaks with mindfulness contributor Joelle Anderson about the best mindfulness and meditation books.

Feedback / Connect:

• Subscribe to My Instruction Manual on Apple Podcasts or on Android
• Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter
• Email: [email protected]
• Keith on Twitter: @KeithMcArthur
• Join our Facebook page and our Self-Help Book Club on Facebook
• Find us on Pinterest, Instagram and YouTube
• Buy 18 Steps to Own Your Life: Simple Powers for a Healthier Happier You on Amazon

Episode 27 Show Notes [00:00] Welcome and Intro [00:58] Featured interview with Sally Helgesen

Sally Helgesen is author of How Women Rise: Break the 12 Habits Holding You Back From Your Next Raise, Promotion or Job. Sally is one of the world's leading women's leadership experts. She has developed and delivered leadership programs around the world for 30 years.

In this conversation, Keith and Sally discuss:

• Why women still feel that they need to change if they're going to succeed in the workplace [1:58]
  • We refer to Sally's book The Female Advantage
• How much less patriarchal are workplaces than they were 30 years ago? [3:15]
• How the bad habits that hold women back in the workplace are different from those that hold men back [5:01]
• Sally says these differences apply to women of all ages [7:01]
• Habit 7: The perfection Trap [8:53]
• Habit 8: The Disease to Please [10:55]
• Even as a man, Keith identifies with many of these habits [12:12]
• Habit 12: Letting Your Radar Distract You  [14:07]
• Habit 5: Failing to Enlist Allies from Day One [20:17]
• Habit 2: Expecting Others to Spontaneously Notice and Reward Your Contributions [22:51]
• How to get started in addressing the habits holding you back [25:39]

[27:33] Sally's Instruction Manual

1. What are the habits you maintain every day to stay happy and healthy? [27:53]

• Start the day with 20 minutes of pilates, followed by reflecting on gratitude

 2. What personal development book do you recommend? [28:51]

• Falling Upwards by Richard Rohr

3. Favorite personal mantra / inspirational quote [39.33] 

• "Join the fray with vigor." Tom Peters

4. What's your one guilty pleasure? [30:26]

• Long conversations with her dog when out for walks

5. When your time comes, how do you want to be remembered? [31:09]

• As someone who helped women recognize, articulate and act on their greatest strengths.

[31:47] Where to find Sally

• Website: SallyHelgesen.com
• LinkedIn:
• Twitter: @

[33:01] Mindfulness contributor Joelle Anderson on Minfulness books.

Joelle Anderson is a therapist specializing in mindfulness meditation and creator and host of the Kernel of Wisdom YouTube channel.

In this conversation, Keith and Joelle discuss and recommend the following books:

• Mindfulness in Plain English by Bhante Henepola Gunaratana
• 10% Happier by Dan Harris
• Mindfulness for Fidgety Skeptics by Dan Harris
• Radical Acceptance by Tara Brach
• Self Compassion by Kristin Neff
• Unplug by Suze Yalof-Schwartz
• Full Catastrophe Living by Jon Kabat-Zinn
• Wherever You Go, There You Are by Jon Kabat-Zinn
• Where to find Joelle
  • • Kernelofwisdom.com
    • YouTube.com/KernelofWisdom1
    • Scroll down to watch Joelle's video with book recommendations

[39:38] Closing words

Stephanie McArthur shares her experience of donating a kidney with podcast host Keith McArthur, who also happens to be her brother and recipient of the very same kidney. And nutrition contributor Michelle Jaelin talks about how to stay healthy when eating at restaurants.

Feedback / Connect:

• Subscribe to My Instruction Manual on Apple Podcasts or on Android
• Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter
• Email: [email protected]
• Keith on Twitter: @KeithMcArthur
• Join our Facebook page and our Self-Help Book Club on Facebook
• Find us on Pinterest, Instagram and YouTube
• Buy 18 Steps to Own Your Life: Simple Powers for a Healthier Happier You on Amazon

Episode 26 Show Notes [00:00] Welcome and Intro [00:58] Featured interview with Stephanie McArthur

Stephanie McArthur is my hero. One year ago, she gave me a second chance at life by donating a kidney to me. She joins me in this episode to talk about her kidney transplant journey.

In this conversation, Keith and Stephanie discuss:

• First recollections of Keith's kidney disease [1:38]
• The death of their father and how that confirmed Stephanie's willingness to donate a kidney to Keith if it ever came to that [3:20]
• Another sibling gets tested first [5:14]
• What questions did Stephanie have when she was going through testing process? [7:08]
• Stephanie and Keith discuss fear ahead of the surgery [13:02]
• Yes, there was pain... [15:46]
• ... and nerve damage [18:50]
• The recovery period after the hospital [21:35]
• What living donors need to be aware of [22:55]
• How the transplant changed our lives [24:09]

[25:49] Stephanie's Instruction Manual

1. What are the habits you maintain every day to stay happy and healthy? [26:00]

• Get enough sleep
• Eat mostly whole foods
• Drink a lot of water
• Move your body

 2. What personal development book do you recommend? [26:49]

• Baseball Life Advice by Stacy May Fowles
  • Keith refers to the book he edited featuring Stacy May Fowles: Bat Flip: The Greatest Toronto Blue Jays Stories Ever Told

3. Favorite personal mantra / inspirational quote [28:22] 

• "I may be lying in the gutter, but I'm looking at the stars."
  • Similar to the following quote attributed to Oscar Wilde: "We are all in the gutter but some of us are looking at the stars."

4. What's your one guilty pleasure? [28:52]

• Sleeping In

5. When your time comes, how do you want to be remembered? [30:07] 

• "I just want the people who I shared this journey with to remember the good things that we've done together, and the times that we laughed, and the joy that we had, and I hope that having known me, even if I'm gone, was something positi ve for them, and helped them to move forward in their own journey, in a better way."

[31:00] Where to find Stephanie

• "They can't"

[31:49] Nutrition contributor Michelle Jaelin on eating healthy at restaurants

Michelle Jaelin is both a trained artist and a Registered Dietitian who is known as The NutritionArtist. She appears regularly as in newspapers, magazines and on television as an expert in healthy eating.

In this conversation, Keith and Michelle discuss:

• Why restaurant food is so bad for us [32:09]
• What steps can we take to eat healthier at restaurants? [32:40]
• What about fast food? [34:00]
• Where to find Michelle:
  • Twitter: @nutritionartist 
  • Instagram: /nutritionartist
  • Facebook: /nutritionartistRD

Chantal Heide, author of seven books about relationships reveals the secret to finding love. And host Keith McArthur speaks with mindfulness contributor Joelle Anderson about Metta Meditation.

Feedback / Connect:

• Subscribe to My Instruction Manual on Apple Podcasts or on Android
• Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter
• Email: [email protected]
• Keith on Twitter: @KeithMcArthur
• Join our Facebook page and our Self-Help Book Club on Facebook
• Find us on Pinterest, Instagram and YouTube
• Buy 18 Steps to Own Your Life: Simple Powers for a Healthier Happier You on Amazon

Episode 25 Show Notes [00:00] Welcome and Intro [1:05] Featured interview with Chantal Heide

Chantal Heide, a dating coach who has written several books on dating and relationships including No More Assholes: Your 7 Step Guide to Saying Goodbye to Guys and Finding the Real Man You're Looking For. Chantal’s latest book - Dating 101: Understanding the Drive,s Behaviours and Emotions Behind Love - debuted last week.

In this conversation, Keith and Chantal discuss:

• Chantal's own dating struggles [1:37]
• Meditation as the secret to finding love [3:12]
• Keith about how he feels stress build up when he takes a break from meditation [6:53]
• When we know what we want in a relationship, we'll find that the right person is put in our path [8:50]
• The difference between "guys" and "men" [10:05]
• How expectations can kill relationships [11:54]
• It's impossible to make other people happy [15:50]
• Why Chantal wanted to write a book for teenagers [17:38]
• Chantal's "no kissing for three months" rule [18:32]
  • Chantal mentions "phenylethylamine"

[21:15] Chantal's Instruction Manual

1. What are the habits you maintain every day to stay happy and healthy? [21:39]

• Meditation
• A paleo diet with an emphasis on plants

 2. What personal development book do you recommend? [22:24]

• The dance of Anger by Harriet Lerner 

3. Favorite personal mantra / inspirational quote [23:31] 

• "I surrender."

4. What's your one guilty pleasure? [25:31]

• Watching cat videos

5. When your time comes, how do you want to be remembered? [25:59]

• As a revolutionist, someone who caused a shift in relationships

[27:10] Where to find Chantal

• Website: canadasdatingcoach.com
• Instagram: canadasdatingcoach
• YouTube: Chantal Heide
• Podcast: iTunes

[28:22] Mindfulness contributor Joelle Anderson on Metta meditation

Joelle Anderson is a therapist specializing in mindfulness meditation and creator and host of the Kernel of Wisdom YouTube channel.

In this conversation, Keith and Joelle discuss:

• Metta Meditation = Love and Kindness Meditation = Compassion Meditation [28:50]
• How to do Metta meditation [30:22]
• Metta m editation can feel like prayer [32:54]
• Where to find Joelle [34:05]
  • • Kernelofwisdom.com
    • YouTube.com/KernelofWisdom1

[35:27] Closing words