Simply Rewilding

Episode Title: The Mystery of Awe: Nature's Enigma Explored

Episode Number: 009

Release Date: October 8, 2024

Hosts: Allison and Kimberly

In this episode, we delve into the complex nature of awe, discovering that it resists clear definition despite its documented benefits, such as enhanced social behavior. We share personal experiences that evoke awe, like witnessing the Grand Canyon, and discuss key components identified in research, including vastness and the need for shifting one's understanding.

We consider the impact of modern distractions on our capacity to experience awe and explore its connection to gratitude, recognizing how these feelings enhance our well-being and relationships. Ultimately, we emphasize awe's significance in enriching our experiences, even as we grapple with articulating its complexities.

Additional resources:

https://www.nasa.gov/podcasts/houston-we-have-a-podcast/the-overview-effect/

https://news.stanford.edu/stories/2022/09/power-awe-cosmos

"Approaching awe, a moral spiritual, and aesthetic emotion" (Keltner & Haidt, 2003)

Keltner, "AWE: The New Science of Everyday Wonder and how it Can Transform Your Life"

https://htwins.net/scale2/

https://www.poetryfoundation.org/poems/44481/on-first-looking-into-chapmans-homer

https://greatergood.berkeley.edu/article/item/awe_boosts_health

https://www.psychologytoday.com/us/blog/understanding-awe/201704/the-emerging-science-awe-and-its-benefitsthe

https://www.positive.news/society/good-news-stories-from-week-17-of-2024/

Episode Title: Grounded and Free: Navigating Life Beyond Sugar

Episode Number: 008

Release Date: October 1, 2024

Hosts: Allison and Kimberly

In this episode, we examine the complex relationship between humans and sugar. We trace sugar's evolution from a luxury item tied to exploitation to its current status as a dietary staple, with Americans now consuming nearly two pounds of sugar per week.

We link excessive sugar intake to public health issues like obesity and diabetes. We explore how sugar mirrors drug addiction, influencing cravings and behaviors. Personal stories lead into our 30-day sugar challenge, encouraging listeners to reassess their habits and view food as essential nourishment rather than mere pleasure.

Resources:

Sugar: The Bitter Truth, Dr. Robert Lustig

https://youtu.be/dBnniua6-oM?feature=shared

The Case Against Sugar, Gary Taubes

Episode Title: Nature's Farewell: The Cycle of Autumn

Episode Number: 007

Release Date: September 24, 2024

Hosts: Allison and Kimberly

In this episode, we explore the emotional nuances of autumn. We discuss the nostalgia and generational trauma tied to seasonal traditions, urging listeners to critically assess which customs serve them positively. Emphasizing self-care amidst holiday chaos, we introduce the concept of a "don't do list" to alleviate unnecessary pressures. We celebrate autumn's natural beauty and encourage engagement in seasonal activities, fostering gratitude and deeper connections with both nature and family as we navigate this reflective time.

The benefits of gratitude:

1. *Improved Mental Health*: Gratitude lowers stress and reduces symptoms of anxiety and depression by decreasing cortisol and boosting neurotransmitters like dopamine and serotonin.
2. *Better Sleep*: Gratitude practices, such as journaling, improve sleep quality by calming the mind and regulating the hypothalamus.
3. *Enhanced Immune Function*: Gratitude is linked to stronger immune responses and reduced inflammation, helping lower the risk of chronic conditions like heart disease.
4. *Pain Management*: Gratitude increases pain tolerance and helps reduce chronic pain by shifting focus away from discomfort. Source Links: 1. Positive Psychology: "The Neuroscience of Gratitude and Effects on the Brain" www.positivepsychology.com/neuroscience-of-gratitude 2. Mayo Clinic: "Feeling grateful improves health" www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/feeling-grateful-improves-health 3. American Heart Association: "Thankfulness: How Gratitude Can Help Your Health" www.heart.org/en/healthy-living/healthy-lifestyle/mental-health-and-wellbeing/thankfulness-how-gratitude-can-help-your-health 4. Positive Psychology: "14 Benefits of Practicing Gratitude" www.positivepsychology.com/benefits-of-gratitude

Episode Title: Simply Rewilding Movement Challenge: Second Check In

Episode Number: 006

Release Date: September 17, 2024

Hosts: Allison and Kimberly

In this episode of Simply Rewilding, we wrap up our month-long movement challenge. We reflect on how integrating movement into daily life goes beyond completing tasks—it's about creating lasting habits that improve overall well-being.

We start with a Stephen Guise quote, emphasizing how daily habits offer a sense of control, even in chaos. Drawing on stoicism, they discuss focusing on internal choices, like movement and hydration, to create positive change.

Allison shares her joy in dynamic movement, like standing up without hands, focusing on intuitive understanding over tracking activity. Kimberly reflects on the challenges of finding time for movement amidst a busy life but remains committed to small steps, like holding weights during work meetings, and setting reason expectations when starting a new habit.

The conversation also touches on redefining productivity, recognizing that activities like walking in nature are essential for restoration. They conclude by inviting listeners to continue their movement journeys and reflect on how even small actions can have a big impact.

Tune in next week as we transition to autumn!

Here is some additional reading on topics we discussed in this episode:

Importance of Developing Balance

Balance is key for maintaining functional mobility and preventing falls, especially in older adults. Exercises that improve balance, such as yoga, tai chi, and specific balance workouts, strengthen core muscles and enhance coordination. These benefits are vital for overall fitness and long-term health.

Resources:

• National Institute on Aging. (2021). Balance exercises. National Institutes of Health. https://www.nia.nih.gov/health/balance-exercises

• Liu, H., & Frank, A. (2019). Tai chi for improving balance and reducing falls: A systematic review. Cochrane Database of Systematic Reviews, (2). https://doi.org/10.1002/14651858.CD009662.pub2

• Harvard Health Publishing. (2020). Yoga for better balance. https://www.health.harvard.edu/staying-healthy/yoga-for-better-balance

BJ Fogg and the Tiny Habits Method

BJ Fogg is a behavioral scientist who developed the Tiny Habits method. His approach encourages small, achievable habit changes that can lead to long-term success without the need for willpower.

Resources:

• Fogg, B. J. (2019). Tiny Habits: The Small Changes That Change Everything. Houghton Mifflin Harcourt.

• Fogg, B. J. (2009). A behavior model for persuasive design. Proceedings of the 4th International Conference on Persuasive Technology. https://doi.org/10.1145/1541948.1541999

Getting Up from the Floor Without Using Hands

Research suggests that the ability to get up from the floor without using your hands is a marker of longevity and overall physical fitness. It reflects strength, balance, and flexibility. Studies show that those who can perform this task unaided have a lower risk of mortality.

Resources:

• de Brito, L. B., Ricardo, D. R., de Araújo, D. S. M., Ramos, P. S., Myers, J., & Araújo, C. G. S. (2012). Ability to sit and rise from the floor as a predictor of all-cause mortality. European Journal of Preventive Cardiology, 21(7), 892-898. https://doi.org/10.1177/2047487312471759

• McGill, S. (2013). Getting up from the floor: A simple test of longevity. Scientific American. https://www.scientificamerican.com/article/get-up-off-the-floor/

Episode Title: Simply Rewilding Movement Challenge: Second Check In

Episode Number: 005

Release Date: September 10, 2024

Hosts: Allison and Kimberly

In this episode, we'll see how the co-hosts are faring in this stage of the movement challange and discuss common barriers to embracing roles as "movers." We emphasize the importance of inclusivity and enjoyment over perfection. We share personal reflections on overcoming intimidation in starting new activities, advocating for a holistic approach that integrates movement into daily life, and encourage self-compassion. We also address external factors like weather that impact routines and highlight the gradual process of incorporating new forms of exercise, such as Pilates. Ultimately, we conclude that identity in movement is fluid, urging everyone to embrace their unique journeys and redefine what it means to engage actively in their well-being.

Join the Conversation: Share your experiences and tips or submit your questions or comments at [email protected]. We would love to hear from you!

Episode Title: Simply Rewilding Movement Challenge: First Check In

Episode Number: 004

Release Date: September 3, 2024

Hosts: Allison and Kimberly

Description:

Welcome to the inaugural check-in for our Movement Challenge! In this episode, we're diving into the first progress report of our movement journey. Whether you're a seasoned athlete or just starting to incorporate more physical activity into your daily routine, this episode is designed to help you stay motivated, track your progress, and overcome any obstacles you might be facing.

Hear from our hosts about their experiences since the challenge began. We'll discuss what's working, what's not, and how to adapt your approach for better results.

Episode Title: Walking, Climbing, and More: How Daily Movement Shapes Our Health

Episode Number: 003

Release Date: August 27, 2024

Hosts: Allison and Kimberly

Description:

The podcast explores the significance of embracing natural, fluid movement in our daily lives, encouraging a shift away from structured exercise to a more dynamic approach to physical activity. Practical tips are provided for seamlessly integrating movement into everyday routines, making it a consistent and natural part of life.

The conversation highlights the numerous physical benefits of regular movement, such as improved strength, flexibility, and overall health. Movement is also examined from a holistic perspective, considering its impact not only on the body but also on the mind and spirit, promoting a balanced and healthy lifestyle. The podcast delves into how movement can positively affect emotional well-being, helping to manage stress, anxiety, and other emotional challenges.

Scientific insights are shared on how movement fosters connection within the body and with the surrounding environment, underscoring its role in human evolution and social bonding. The importance of movement in enhancing learning and cognitive development is also explored, suggesting that physical activity can improve focus and memory. The podcast then examines how movement can spark creativity, encouraging new ways of thinking and problem-solving by engaging the body in dynamic activity.

The discussion further explores how movement can bring people together, fostering a sense of community and shared purpose through group activities and communal practices. The podcast concludes with a call to action, challenging listeners to take up a movement challenge, integrating more natural movement into their lives and observing the positive changes it brings.

Introducing Katy Bowman and Her Work

Katy Bowman is a prominent biomechanist, author, and speaker known for her groundbreaking work in the field of movement and natural alignment. She advocates for a lifestyle that integrates movement into daily activities, rather than relegating it to a specific workout time. Her approach emphasizes the importance of varied, natural movements to enhance physical health and overall well-being.

Katy has authored several books, including the bestseller Move Your DNA, which explores the impact of modern sedentary lifestyles on our bodies and how incorporating more natural movement can lead to better health. She is also the creator of the popular podcast, Move Your DNA, where she shares insights on movement, alignment, and health, often featuring expert interviews and practical tips.

Katy Bowman's work extends beyond just exercise; she encourages people to rethink how they engage with their environment, making small changes that can lead to big improvements in health. Her teachings cover a wide range of topics, from the benefits of walking barefoot to the importance of incorporating squatting into daily life.

For more information, you can visit her official website, where you can find her blog, resources, and more about her programs. Katy is also active on social media platforms:

• Instagram: @nutritiousmovement

• Twitter: @NutritiousM

• Facebook: Nutritious Movement

You can listen to her podcast Move Your DNA on various platforms, including Apple Podcasts.

Introducing Tony Riddle and His Work

Tony Riddle is a natural lifestyle coach, ultra-endurance athlete, and advocate for living in harmony with our environment. Known as "The Natural Lifestylist," Tony has dedicated his life to helping people reconnect with their natural state through practices that include natural movement, mindful living, and sustainable habits. His work emphasizes the importance of aligning modern living with ancient human practices to achieve better physical, mental, and emotional well-being.

Tony's approach to health and wellness is holistic, integrating not only movement but also sleep, nutrition, and connection with nature. He is widely recognized for his feats of endurance, such as running the length of Great Britain barefoot, which highlights the human body's natural capabilities when properly conditioned and aligned.

Tony shares his philosophy and insights through various platforms, including his book, Be More Human, where he delves into how modern life has distanced us from our natural state and offers practical solutions to realign with our innate human abilities. His teachings encourage people to make small, incremental changes that lead to profound improvements in health and lifestyle.

For more information on Tony Riddle's work, you can visit his official website, where you'll find resources, programs, and details about his coaching services. Tony is also active on social media, where he shares tips, inspiration, and insights:

• Instagram: @thenaturallifestylist

• Twitter: @Tony_Riddle

• Facebook: Tony Riddle

You can listen to his podcast, The Natural Lifestylist, available on Apple Podcasts and other platforms, where Tony discusses a wide range of topics related to natural living, featuring interviews with experts and practical advice for integrating natural principles into everyday life.

References for This Episode:

1. Exercise and Cognitive Function:

• "Exercise counteracts declining hippocampal function in aging and Alzheimer's disease" PubMed This study explores how regular exercise can mitigate the decline in hippocampal function associated with aging and Alzheimer's disease.

1. Exercise and Brain-Derived Neurotrophic Factor (BDNF):

• "A meta-analytic review of the effects of exercise on brain-derived neurotrophic factor" NCBI This meta-analysis reviews the positive effects of exercise on BDNF levels, which are crucial for brain health and cognitive function.

• "Exercise improves depression through positive modulation of brain-derived neurotrophic factor (BDNF). A review based on 100 manuscripts over 20 years" Frontiers in Physiology This comprehensive review discusses how exercise positively influences depression by modulating BDNF levels, synthesizing findings from over 100 manuscripts.

1. Neuroanatomy and Altered States of Consciousness:

• "Functional neuroanatomy of altered states of consciousness: The transient hypofrontality hypothesis" PDF Download This paper presents the transient hypofrontality hypothesis, which relates altered states of consciousness to changes in brain function during exercise.

1. Exercise, Memory, and Non-Exercise Movement (NEAT):

• "Exercise counteracts declining hippocampal function in aging and Alzheimer's disease" PubMed This study is emphasized again for its importance in supporting hippocampal health, especially in aging populations.

• "The Role of Exercise in Enhancing Learning and Memory" APA Journal Article This article explores how physical activity contributes to improved learning and memory.

• "The Impact of Physical Activity on Cognitive Function" ScienceDirect A detailed examination of the connection between physical activity and cognitive performance.

• Additional Insights on NEAT:

• "Non-Exercise Activity Thermogenesis (NEAT) and Health" Verywell Fit This article highlights how daily activities, such as cooking or walking, significantly contribute to calorie expenditure and overall health beyond structured exercise routines. NEAT is linked to reduced risks of metabolic syndrome, cardiovascular events, and other health benefits.

• "NEAT 101: The Benefits of Non-exercise Activity" Revelation Wellness This guide emphasizes the importance of integrating small, non-exercise movements throughout the day to improve health, reduce sedentary behavior, and enhance overall well-being.

• "NEAT and Your Health" Dr. Scott Lear Discusses the broader implications of NEAT on health, including reducing the risk of heart disease and improving metabolic rates. The article also provides practical tips for increasing NEAT in daily life, such as fidgeting, using stairs, and standing while working.

1. NEAT and Children:

• "The Benefits of Movement for Youth: a Whole Child Approach" Springer Link This paper synthesizes studies on how regular movement, including non-exercise activities, can improve youth health, cognition, and academic performance. It highlights the importance of integrating movement into children's daily routines to support their overall development.

• "Physical Activity and Academic Performance in School-Age Children: A Systematic Review" MDPI This review discusses the significant impact of physical activity, including NEAT, on cognitive function and academic achievement in children. It suggests that regular, varied physical activities can enhance both mental and physical health, leading to better academic outcomes.

Episode Title: Spontaneity Under the Stars: Rewilding through Road Trips and Camping

Episode Number: 002

Release Date: August 20, 2024

Hosts: Allison and Kimberly

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Description:

In this episode of Simply Rewilding, we explore the transformative power of nature through road trips and camping. We share our stories of unexpected discoveries and the joy of spontaneity while traveling. We discuss the balance between planning and serendipity, emphasizing how these adventures can deepen our connections with nature and family. We reflect on how children adapt to new environments, teaching us that fulfillment comes from experiences rather than possessions. Ultimately, we encourage listeners to venture into nature—be it a local park or a grand road trip—and find their own moments of awe and inspiration.

Join the Conversation: Share your sunlight experiences and tips or submit your questions or comments at [email protected]. We would love to hear from you!

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If you enjoyed today's episode, please rate and review us on your favorite podcast platform! Your feedback helps us bring more content that matters to you. Don't forget to subscribe so you never miss an episode of Simply Rewilding.

- Music: "Wildflowers" by Gyom

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Episode Title: Basking in Benefits: The Life-Enhancing Magic of Sunlight

Episode Number: 001

Release Date: August 12, 2024

Hosts: Allison and Kimberly

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Description:

In this episode of Simply Rewilding, we dive into the many benefits of sunlight and why it's so crucial for our overall well-being. Join us as we explore the science behind sunlight's impact on our health, from boosting mood to improving sleep quality. We also discuss practical tips for soaking up the sun and how to integrate these habits into your daily routine.

Thank you for tuning in to Simply Rewilding! See you next time, and remember to let the sunshine in!

Join the Conversation: Share your sunlight experiences and tips or submit your questions or comments at [email protected]. We would love to hear from you!

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If you enjoyed today's episode, please rate and review us on your favorite podcast platform! Your feedback helps us bring more content that matters to you. Don't forget to subscribe so you never miss an episode of Simply Rewilding.

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Next Episode Teaser:

In our next episode, we'll be exploring the lessons we can learn from nature during road trips! Stay tuned!

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- Music: "Wildflowers" by Gyom

Welcome to Simply Rewilding! We're thrilled to introduce our brand new podcast designed for those feeling overwhelmed and yearning for simplicity and a deeper connection with nature. Join us as we explore practical ways to unwind, embrace simplicity, and reconnect with the natural world. Whether you're seeking tranquility amidst the chaos or eager to rediscover the beauty of the outdoors, our podcast is here to guide you on this rejuvenating journey. Stay tuned for insightful conversations, inspiring stories, and actionable tips that will help you cultivate a more balanced and fulfilling life. Welcome to Simply Rewilding—where simplicity meets serenity.