Sun exposure, being active early in the day are all positive steps towards improving your wellbeing. But what other simple changes can we incorporate into our day? On today's podcast, Roger, Kelly and Sean share some of the habits they have incorporated into their day to improve health and productivity. 

Center for Integrated Behavioral Health - https://www.centerforibh.com/

Roger K. McFillin, Psy.D., ABPP - https://twitter.com/DrMcFillin_PsyD?s=20

Background Reading:

Roger's List

- 32 ounces of water with electrolytes first thing in the morning

- Forward ambulation and optic flow - 15-20 minute walk outside in natural light

- Exercise in a fasted state

- 15 minutes of meditation

- Delay coffee/caffeine intake until 90-minutes after waking 

Kelly's List

- 30 minute exercise in the morning / 10 days of 10 reps with kids

- Exercise for post-knee surgery benefit 

- "Edge thoughts" research and journaling

Sean's List

- Coffee routine as morning meditation

- Understanding own energy curve for personal productivity

- Don't wear sunglasses in the morning 

- Cook dinner when need to feel a sense of accomplishment 

- Nasal breathing

- Go for a walk after dinner 

- Strike a power pose before presentations

Additional Resources

3:25 Dr. Andrew Huberman Podcast - https://hubermanlab.com/

35:45 - Gate Control Theory of Pain 

54:45 - Mouth breathing vs. Nasal breathing and testosterone 

58:00 - Mirror neurons

RADICALLY GENUINE PODCAST

Dr. Roger McFillin / Radically Genuine Website

YouTube @RadicallyGenuine

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Beth Lynch is a Medium, Speaker, Author and founder of Inner Light Teachings. She has been helping families heal the loss of loved ones for over 28 years. Beth Lynch shares her personal story as we discuss the benefits of meditation and how to understand the mind, body, spirit connection. 

Inner Light Teaching with Beth Lynch

Beth Lynch Mind,Body,Spirit Educator/Speaker (@italk2angels) / Twitter

If you are in a crisis or think you have an emergency, call your doctor or 911. If you're 

considering suicide, call 1-800-273-TALK to speak with a skilled trained counselor.

RADICALLY GENUINE PODCAST

Radically Genuine Podcast Website 

Twitter: Roger K. McFillin, Psy.D., ABPP

Instagram @radgenpod

TikTok @radgenpod

[email protected]

ADDITIONAL RESOURCES

8:30 - Amazon.com: A Journey to the Light Within: Meditation for the Soul

10:00 - Train derails in Alabama swamp - HISTORY

14:00 - The Rise and Fall of Nikola Tesla and His Tower | History| Smithsonian Magazine

21:30 - Becoming Supernatural: How Common People Are Doing the Uncommon

21:30 - The Energy Codes: The 7-Step System to Awaken Your Spirit, Heal Your Body, and Live Your Best Life

21:30 - The Field: The Quest for the Secret Force of the Universe: Lynne McTaggart

21:30 - The Energy Cure: Unraveling the Mystery of Hands-On Healing

22:00 - Frequency: The Power of Personal Vibration: Peirce, Penney

23:45 - Anatomy of the Spirit: The Seven Stages of Power and Healing

38:00 - Gregg Braden

46:00 - Spirituality: The Missing Link In Mental and Emotional Wellness with Beth Lynch

48:00 - The dark side of light: negative frequency photons | Ars Technica

1:03:00 - Art Informing Medicine: Spontaneous Dyskinesias in Schizophrenia as Seen Through the Lens of Picasso's El Loco

1:07:00 - Conversations With God : An Uncommon Dialogue: Neale Donald Walsch

RADICALLY GENUINE PODCAST

Dr. Roger McFillin / Radically Genuine Website

YouTube @RadicallyGenuine

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Akathisia is a common side effect of psychiatric medications characterized by severe restlessness, where the person feels that they are unable to sit still. People who suffer from akathisia tend to walk around a lot, are unable to sleep, and they describe the sensation as having crawling skin. 

Chris Paige has personal experience with akathisia. Today, he is able to live with his injury, and is working to increase awareness and provide resources.  

The Institute for Akathisia

Up in the Air: Surviving 24 Hours with Akathisia

Chris Paige LCSW

Chris Paige (@ChrisPaigeLCSW) / Twitter

Chris Paige / Facebook

If you are in a crisis or think you have an emergency, call your doctor or 911. If you're 

considering suicide, call 1-800-273-TALK to speak with a skilled trained counselor.

RADICALLY GENUINE PODCAST

Radically Genuine Podcast Website 

Twitter: Roger K. McFillin, Psy.D., ABPP

Instagram @radgenpod

TikTok @radgenpod

[email protected]

ADDITIONAL RESOURCES

6:00 - PTSD History and Overview - PTSD: National Center for PTSD

8:00 - School of Rock

10:00 - Half Life - StatPearls - NCBI Bookshelf

11:45 - Kindling - Benzodiazepine Information Coalition

19:00 - Anosognosia - Treatment Advocacy Center

21:00 - Drug dependence is not addiction—and it matters - PMC

30:45 - Your Drug May Be Your Problem, Revised Edition: How and Why to Stop Taking Psychiatric Medications

31:45 - Akathisia: Definition, Symptoms, Causes, Treatment

35:30 - The epidemiology of drug-induced akathisia: Part II. Chronic, tardive, and withdrawal akathisias

45:00 - What I have learnt from helping thousands of people taper off antidepressants and other psychotropic medications - Adele Framer, 2021

47:00 - Polypharmacy - Physiopedia

52:00 - Akathisia in Parkinson’s Disease: A Comperative Cross-sectional Study

1:08:00 - The Illusion of Evidence-Based Medicine: Exposing the crisis of credibility in clinical research

RADICALLY GENUINE PODCAST

Dr. Roger McFillin / Radically Genuine Website

YouTube @RadicallyGenuine

Dr. Roger McFillin (@DrMcFillin) / X

Substack | Radically Genuine | Dr. Roger McFillin

Instagram @radicallygenuine

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Hook-up culture has evolved through the decades. Physically meeting someone at a party, or a club, has migrated to a digital platform where connections happen with the swipe of your finger. Behind those brief uncommitted sexual encounters are biological influences and interesting scientific research as it relates to overall health and well-being. 

If you are in a crisis or think you have an emergency, call your doctor or 911. If you're 

considering suicide, call 1-800-273-TALK to speak with a skilled trained counselor.

RADICALLY GENUINE PODCAST

Radically Genuine Podcast Website 

Twitter: Roger K. McFillin, Psy.D., ABPP

Instagram @radgenpod

TikTok @radgenpod

[email protected]

ADDITIONAL RESOURCES

 1:30 - Hot Buttered Whiskey Cider - Dishing Up the Dirt

10:00 - APA: Sexual hook-up culture

16:00 - Sexual Hookup Culture: A Review - PMC

17:00 - “Hooking Up” Among College Students: Demographic and Psychosocial Correlates | SpringerLink

24:00 - What Happens To Your Brain After Having Too Much Casual Sex | by Tracy Luk | P.S. I Love You

27:30 - Mary Ainsworth | Strange Situation | Attachment Theory

32:45 - Father absence linked to earlier puberty among certain girls | Berkeley News

34:00 - Pair Bonding - an overview | ScienceDirect Topics

36:00 - Are We Monogamous? A Review of the Evolution of Pair-Bonding in Humans

37:30 - 11 Monogamous Animals That Mate For Life (It's Not Just Penguins)

41:00 - Orgasm gap - Wikipedia

47:00 - Why Sex Is Sacred | Psychology Today

48:00 - Oxytocin and Social Relationships: From Attachment to Bond Disruption

56:30 - Amazon.com: This Is Your Brain on Birth Control: The Surprising Science of Women, Hormones, and the Law of Unintended Consequences

57:30 - Idealization and Devaluation in BPD

1:02:00 - Over nearly 80 years, Harvard study has been showing how to live a healthy and happy life

RADICALLY GENUINE PODCAST

Dr. Roger McFillin / Radically Genuine Website

YouTube @RadicallyGenuine

Dr. Roger McFillin (@DrMcFillin) / X

Substack | Radically Genuine | Dr. Roger McFillin

Instagram @radicallygenuine

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A pioneer in the field of integrative medicine, James M. Greenblatt, MD, has treated patients since 1988. Dr. Greenblatt has lectured internationally on the scientific evidence for nutritional interventions in psychiatry and mental illness. 

James Greenblatt, MD

Psychiatry Redefined

Integrative Psychiatry & Functional Medicine Books

If you are in a crisis or think you have an emergency, call your doctor or 911. If you're 

considering suicide, call 1-800-273-TALK to speak with a skilled trained counselor.

RADICALLY GENUINE PODCAST

Radically Genuine Podcast Website 

Twitter: Roger K. McFillin, Psy.D., ABPP

Instagram @radgenpod

TikTok @radgenpod

[email protected]

ADDITIONAL RESOURCES

3:00 - James Greenblatt, MD

5:30 - Integrative Medicine: What Is It, Types, Risks & Benefits

6:30 - What is Functional Medicine? | Psychiatry Redefined

11:00 - Antidepressants and the Placebo Effect - PMC

16:00 - Key Nutrients for ADHD, OCD, and Tics - James Greenblatt, MD

17:30 - Foods and additives are common causes of the attention deficit hyperactive disorder in children

18:00 - Delayed Hypersensitivity - an overview | ScienceDirect Topics

22:00 - Finally Focused: Mineral Imbalances & ADHD (Part 1: Zinc Deficiency & Copper Excess)

23:00 - Magnesium: The Missing Link in Mental Health? | PR

24:30 - Episode 40. Chris Palmer, MD

27:00 - Diet Alert: Vegetarianism and the Risks of Anorexia Nervosa

37:00 - Answers to Anorexia: Malnourished Minds | Psychiatry Redefined

40:30 - Let Them Eat Dirt: Saving Your Child from an Oversanitized World

42:00 - Association between naturally occurring lithium in drinking water and suicide rates: systematic review and meta-analysis of ecological studies

44:00 - Lithium occurrence in drinking water sources of the United States - ScienceDirect

45:00 - Nirvana – Lithium Lyrics

RADICALLY GENUINE PODCAST

Dr. Roger McFillin / Radically Genuine Website

YouTube @RadicallyGenuine

Dr. Roger McFillin (@DrMcFillin) / X

Substack | Radically Genuine | Dr. Roger McFillin

Instagram @radicallygenuine

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Dr. Ken Berry is a board certified family physician practicing family medicine. His book, Lies My Doctor Told Me, dispels the myths and misinformation that have been perpetuated by the medical and food industries for decades. His personal journey sent him on a path to educate us on the Proper Human Diet. 

On today’s podcast we welcome Dr. Ken Berry for a Radically Genuine conversation. 

Dr. Ken Berry

Dr. Ken Berry YouTube Channel

Lies My Doctor Told Me Second Edition: Medical Myths That Can Harm Your Health

Common Sense Labs Book

If you are in a crisis or think you have an emergency, call your doctor or 911. If you're 

considering suicide, call 1-800-273-TALK to speak with a skilled trained counselor.

RADICALLY GENUINE PODCAST

Radically Genuine Podcast Website 

Twitter: Roger K. McFillin, Psy.D., ABPP

Instagram @radgenpod

TikTok @radgenpod

[email protected]

ADDITIONAL RESOURCES

11:00 Calculate Your BMI

12:00 Hyperinsulinemia: An Early Indicator of Metabolic Dysfunction - PMC

13:15 Dr. Shawn Baker MD - Carnivore Diet

17:00 How do new disorders get into the DSM?

19:30 AAFP

26:00 You NEED Cholesterol for these 7 Things (Is Cholesterol Bad?) 2022

28:00 💚 KETO Increased Your Cholesterol?? (Here’s why It's OK) 💚

30:00 Xanthelasma: What It Is, Causes and Treatment

32:00 9 Skin Conditions KETO Improves - 2022 (Acne, Eczema, Psoriasis, and...)

40:00 Proper Human Diet | DrBerry.com

43:00 The PROPER HUMAN DIET (11 Concepts You Need) 2022

51:00 Does the Carnivore Diet Ruin Your Gut Microbiome?

54:30 Has keto ever affected your sex drive? : r/ketogains

1:00:00 Lactose intolerance: MedlinePlus Genetics

1:08:00 KETO CHICKEN NUGGETS RECIPE // Cook With Me

1:16:00 What Is a Normal Testosterone Level for Young Men? Journal of Urology

RADICALLY GENUINE PODCAST

Dr. Roger McFillin / Radically Genuine Website

YouTube @RadicallyGenuine

Dr. Roger McFillin (@DrMcFillin) / X

Substack | Radically Genuine | Dr. Roger McFillin

Instagram @radicallygenuine

Contact Radically Genuine

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Trolls are people who create and spread offensive messages over the internet. These people usually select easy targets like public figures. Some people do it out of boredom, some want to get a response, or do it to seek attention. 

On today’s podcast we question online trolling and their contribution to the decline in civil discourse. 

If you are in a crisis or think you have an emergency, call your doctor or 911. If you're 

considering suicide, call 1-800-273-TALK to speak with a skilled trained counselor.

RADICALLY GENUINE PODCAST

Radically Genuine Podcast Website 

Twitter: Roger K. McFillin, Psy.D., ABPP

Instagram @radgenpod

TikTok @radgenpod

[email protected]

ADDITIONAL RESOURCES

6:30 - How is online trolling dangerous for mental well-being

9:00 - Why people really post mean comments on social media – psychologists explain | HELLO!

10:00 - Unmasking Halloween Psychology - Everyday Psych

10:30 - Effects of deindividuation variables on stealing among Halloween trick-or-treaters.

12:30 - Love Islanders Are Already Being Trolled, Why Do We Have To Be Reminded To Be Kind? | Grazia

13:30 - Celebrities Read Mean Tweets #14

16:00 - A Psychologist Offers 3 Tips To Tackle Being ‘Dragged’ On Social Media

22:45 - Dave Chappelle Stand-Up Monologue - SNL

25:30 - Creating the Constitution [ushistory.org]

26:30 - Ad hominem - Wikipedia

28:30 - PolitiFact | Dr. Rochelle Walensky referenced CNN report from 2020, before she joined CDC

36:00 - Dr Benjamin Janaway (@drjanaway) / Twitter

38:00 - The Trouble with "Main Character Syndrome" | Psychology Today

42:00 - Full article: “Mental Health” as Defined by Twitter: Frames, Emotions, Stigma

44:00 - Maslow's Hierarchy of Needs - Simply Psychology

53:30 - LLY Stock: Twitter Debacle Continues As Lilly Reportedly Pulls Twitter Ads | Investor's Business Daily

54:30 - Twitter’s solution for ruining verification is another check mark - The Verge

59:30 - Mean Tweets - NFL Edition

RADICALLY GENUINE PODCAST

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We’re joined by global pain expert and pain psychologist Dr. Rachel Zoffness to discuss how pain works and how we can alleviate the root causes of pain instead of seeking short-term relief from addictive painkillers.

Dr. Rachel Zoffness / Website

Dr. Rachel Zoffness (@therealdoczoff) / Instagram

Dr. Rachel Zoffness (@DrZoffness) / Twitter

Rachel Zoffness PhD - Pain psychologist / LinkedIn 

The Pain Management Workbook: Powerful CBT and Mindfulness Skills to Take Control of Pain and Reclaim Your Life

If you are in a crisis or think you have an emergency, call your doctor or 911. If you're 

considering suicide, call 1-800-273-TALK to speak with a skilled trained counselor.

RADICALLY GENUINE PODCAST

Dr. Roger McFillin / Radically Genuine Website

YouTube @RadicallyGenuine

Dr. Roger McFillin (@DrMcFillin) / X (Twitter)

Substack | Radically Genuine | Dr. Roger McFillin

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-------------

ADDITIONAL RESOURCES

4:30 Gate Control Theory of Pain - Physiopedia

7:00 What Is a Pain Psychologist? | Psychology Today

9:00 The Science of Pain

10:20 Think Pain Is Purely Medical? Think Again. | Psychology Today

11:00 Congenital insensitivity to pain: MedlinePlus Genetics

11:50 Phantom Limb Pain - Physiopedia

12:30 The Emotional Brain as a Predictor and Amplifier of Chronic Pain - PMC

14:00 Tackling the Grand Challenge of chronic pain needs widespread reform: Prof John Loeser

16:30 Drug Dealer, MD: How Doctors Were Duped, Patients Got Hooked, and Why It’s So Hard to Stop

17:15 Radically Genuine Podcast | 57. Beliefs, mindsets and the placebo effect

22:30 How to explain central sensitization to patients with ‘unexplained’ chronic musculoskeletal pain: Practice guidelines - ScienceDirect

25:00 Pain Tolerance and Sensitivity in Men, Women, Redheads, and More

29:00 Central sensitisation in chronic pain conditions: latest discoveries and their potential for precision medicine - The Lancet Rheumatology

31:00 A ‘Volume Control’ for Pain | Harvard Medical School

38:00 How to Calm an Anxious Stomach: The Brain-Gut Connection | Anxiety and Depression Association of America, ADAA

39:30 The Brain-Gut Connection | Johns Hopkins Medicine

40:30 Microbes Help Produce Serotonin in Gut

44:00 Pain Recipe - @therealdoczoff

49:30 Increased Pain Sensitivity in Accident-related Chronic Pain... : The Clinical Journal of Pain

51:00 Hypervigilance in PTSD and Other Disorders

53:30 The mind's mirror

RADICALLY GENUINE PODCAST

Dr. Roger McFillin / Radically Genuine Website

YouTube @RadicallyGenuine

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We are wired to move toward things that make us feel good and away from things that make us feel uncomfortable. It’s that narrative in our mind that limits us. However, when you challenge yourself and put in the effort, it could be transformational. 

On today’s podcast we welcome back Dr. Susan Hannan to discuss the benefits of doing hard things.

If you are in a crisis or think you have an emergency, call your doctor or 911. If you're 

considering suicide, call 1-800-273-TALK to speak with a skilled trained counselor.

RADICALLY GENUINE PODCAST

Radically Genuine Podcast Website 

Twitter: Roger K. McFillin, Psy.D., ABPP

Instagram @radgenpod

TikTok @radgenpod

[email protected]

ADDITIONAL RESOURCES

75 Hard | The 75-Day Tactical Guide to Winning the War with Yourself

22:30 - The 12 Hour Walk

25:00 - Dopamine | Psychology Today

26:00 - The Dopamine Seeking-Reward Loop | Psychology Today

31:00 - Mark Lepper: Intrinsic Motivation, Extrinsic Motivation and the Process of Learning | Bing Nursery School

1:19:00 - Derek DelGaudio's In & Of Itself (2020) - IMDb

RADICALLY GENUINE PODCAST

Dr. Roger McFillin / Radically Genuine Website

YouTube @RadicallyGenuine

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Many of us are familiar with the placebo effect, a beneficial effect produced due to the patient’s belief in that treatment. Psychological factors like mindsets and expectations have a connection to our physiology. It’s been proven in multiple clinical studies and researchers continue to explore more about the mind-body link. 

On today's podcast we discuss beliefs, mindsets and the placebo effect. 

If you are in a crisis or think you have an emergency, call your doctor or 911. If you're 

considering suicide, call 1-800-273-TALK to speak with a skilled trained counselor.

RADICALLY GENUINE PODCAST

Radically Genuine Podcast Website 

Twitter: Roger K. McFillin, Psy.D., ABPP

Instagram @radgenpod

TikTok @radgenpod

[email protected]

ADDITIONAL RESOURCES

6:30 - What is a double blind study? | Premier Health

8:30 - A fascinating landmark study of placebo surgery for knee osteoarthritis

11:00 - Use of Placebo in Clinical Practice | American Medical Association

17:00 - Mindsets Matter: A New Framework for Harnessing the Placebo Effect in Modern Medicine

22:00 - What Alcohol Does to Your Body, Brain & Health - Huberman Lab

26:45 - Alia J. Crum, PhD | Stanford Mind & Body Lab

29:30 - Mind over milkshakes: mindsets, not just nutrients, determine ghrelin response

30:15 - Change your mindset, change the game | Dr. Alia Crum | TEDxTraverseCity

55:00 - Free writing - Wikipedia

RADICALLY GENUINE PODCAST

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YouTube @RadicallyGenuine

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