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My guest on this week’s episode of The Lifestyle First Podcast is Lori West, psychotherapist, coach and author of “Just Notice” and “Just Connect.”

In this episode we:

· Discuss switching on mental fitness

· Explore the stress loop

· Discuss activation of your observing self

· Explore the value of taking a bird’s eye view on life

· Explore the I-AM- I method of mindfulness

· Consider mindfulness in the moment

· Discuss responding to life rather than reacting to life

· Highlight taking responsibility for our responses

· Discuss cautions with mindfulness

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1. The one question we discuss is “How can I build better mental fitness?”

2. The two references we look at are

(i) Lori West. Just Notice. December 2020

https://www.amazon.co.uk/Just-Notice-Activating-Performance-Effortlessly/dp/1838044523

(ii)  Lori West. Just Connect. November 2021.

https://smile.amazon.co.uk/Just-Connect-Brilliant-Relationships-Effortlessly/dp/1838044566/ref=sr_1_1?crid=3LUJQU0IF48C2&keywords=lori+west+just+connect&qid=1645780224&sprefix=lori+west+just+connect%2Caps%2C71&sr=8-1

3. The three actions to take are:

· Build moments of reflection into your working day, remembering to mentally breathe both in and out

· Build your mental fitness gradually, as you would any other type of fitness

· Work with someone who can help you navigate your internal landscape, as it can occur initially as uncharted territory

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

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Website

https://businessbrillianceworkplacemindfulness.com

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https://businessbrillianceworkplacemindfulness.com

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My guest on this week’s episode of The Lifestyle First Podcast is Dr Loretta Breuning, founder of the Inner Mammal Institute, Professor Emirata of Management at California State University and author of Habits of a Happy Brain

In this episode we:

· Discuss DOSE chemicals- dopamine, oxytocin, serotonin and endorphins

· Explore animal behaviour in response to reward and survival needs

· Highlight the need to acknowledge our inner mammal exists

· Explore our verbal and non-verbal brains

· Understand dopamine as a motivation chemical, oxytocin as a bonding chemical,

· and serotonin as a status chemical

· Explore strength and status as an important survival mechanism

· Consider taking responsibility for the mechanism’s we have inherited

· Explore how emotional pathways need repetition

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1. The one question we discuss is, “How can I harness my brain’s happy chemicals to create happy habits?”

2. The two references we look at are

(i) Habits of a Happy Brain. Loretta Breuning. 2015

https://smile.amazon.co.uk/Habits-Happy-Brain-Serotonin-Endorphins/dp/1440590508/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1644595189&sr=8-1

(ii) Status Games. Loretta Breuning. 2021

https://smile.amazon.co.uk/Status-Games-Why-Play-Stop/dp/1538144190/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1644595163&sr=8-5

3. The three actions to take are:

· Break big challenges into small chunks, focusing on the behaviour you want

· Reward yourself for doing a particular behaviour

· Give yourself a short-term, middle-term and long-term goal

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

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Website

https://innermammalinstitute.org/

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https://www.facebook.com/LorettaBreuningPhD

https://twitter.com/InnerMammal

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https://www.youtube.com/c/InnerMammalInstitute

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My guest on this week’s episode of The Lifestyle First Podcast is John Howard- author of More than Words – the science of deepening love and connection in any relationship.

In this episode we:

· Discuss the secret of connection in order to communicate effectively

· Explore the need for connection to enable safe and secure communication

· Highlight how 80% of communication is non-verbal and 90% of information we gather is subconscious for survival and safety purposes

· Discuss the impact of incongruity between verbal and non-verbal communication

· Explore how to deepen yourself through relationships by imporving relationships

· Highlight the importance of focusing on creating security before conveying ideas and concepts

· Discuss the use of touch and proximity to create safety

· Highlight how the quality of your relationships is a determinant of your longevity and health and wellness

· Explore using acting techniques to change tonality and expression

· Explore practising what good conversations might sound like to create templates in your memory

· Explore use of the word we and inviting others into a growth process rather than a defence process

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1. The one question we discuss is, “what’s the link between connection and communication?”

2. The two references we look at are

(i) Howard. J. Get More Than Words. 2022. S&S Simon Element

https://www.amazon.com/More-Than-Words-Connection-Relationship/dp/1982182326\

(ii) Tatkin. S. Wired for Love: How Understanding Your Partner's Brain and Attachment Style Can Help You Defuse Conflict and Spark Intimacy. 2012.NewHarbinger

https://smile.amazon.co.uk/Wired-Love-Understanding-Partners-Conflicts/dp/1608820580/ref=sr_1_1?crid=3SJBD6UUQ4SJK&keywords=wired+for+love&qid=1644673144&sprefix=wired+for+love%2Caps%2C58&sr=8-1

3. The three actions to take are:

· Use touch and proximity in interactions

· Practice good connection instead of just talking about issues

· Remove distractions when communicating

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

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Guest:

Website

https://readysetlove.com/- to practice relationship skills and security

https://getmorethanwords.com/- to get the book and additional bonuses

Socials

https://www.facebook.com/johnhowardatx/

https://www.instagram.com/johnhoward_atx/

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https://www.youtube.com/channel/UC4dxbujJe8yj2mAXpP8tbSw

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“Sit down and let it un-scroll”

My guest on this week’s episode of The Lifestyle First Podcast is Maggie Smith. Maggie is author of the national best seller Keep Moving – notes on loss, creativity and change and of Keep Moving – the Journal.

In this episode we:

Discuss the muscle of hope

Explore ways to keep perspective on the size of a problem

Highlight way of grounding and reconnecting with your identity

Explore taking a birds eye view of the timeline of your life

Discuss writing and journaling as a therapeutic tool

Look at self-care and self-compassion practices

Talk about the mindset of curiosity instead of judgment

Focus on the next best step

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1. The one question we discuss is, “how can I keep moving forward in the face of uncertainty?”

2. The two references we look at are

(i) Keep Moving – notes on loss, creativity and change

https://smile.amazon.co.uk/Keep-Moving-Notes-Creativity-Change/dp/1982132078/?_encoding=UTF8&pd_rd_w=EDUHf&pf_rd_p=662d1ba3-66b0-4454-81f1-78fad52249a6&pf_rd_r=FKP8W8EGPX07HH53GP8Q&pd_rd_r=c858206a-a5eb-4295-86a9-fb4b41d26c3d&pd_rd_wg=hOFNB&ref_=pd_gw_ci_mcx_mr_hp_atf_m

(ii) Keep moving – The Journal – thrive through change and create a life you love

https://smile.amazon.co.uk/Keep-Moving-Journal-Thrive-Through/dp/1982196270/?_encoding=UTF8&pd_rd_w=EDUHf&pf_rd_p=662d1ba3-66b0-4454-81f1-78fad52249a6&pf_rd_r=FKP8W8EGPX07HH53GP8Q&pd_rd_r=c858206a-a5eb-4295-86a9-fb4b41d26c3d&pd_rd_wg=hOFNB&ref_=pd_gw_ci_mcx_mr_hp_atf_m

3. The three actions to take are:

· Ask yourself “what else is possible?” – create a headspace of curiosity

· Find a way to connect with yourself everyday – try journaling

· Find a way to be useful to another person

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

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Guest:

Website

https://maggiesmithpoet.com/

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@maggiesmithpoet

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My guest on this week’s episode of The Lifestyle First Podcast is Dragana Rogulja. Dragana is a TEDx speaker with her talk – “The dark side of light.”

She is a neuroscientist and circadian biologist and Associate Professor of neurology at the Harvard Medical School

In this episode we:

Discuss sleep and survival

Explore premature death with sleep deprivation in flies

Highlight the similarities between humans and flies

Discuss loss of 25% of sleep resulting in loss of 25% of lifespan

Explore the connection between sleep and brain functions – thinking, memory

Explore the connection between sleep and the gut and the production of reactive oxygen species ROS

Consider the role of antioxidants for health and survival

Discuss the difference between the feeling of the need for sleep and the actual need for sleep

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1. The one question we discuss is “why is sleep critical for my survival.”?”

2. The two references we look at are

(i) TEDx –The Dark Side of Light”

https://youtu.be/o0q3veMwv6A

(ii) Vaccaro, A. et al. Sleep loss can cause death through accumulation of reactive oxygen species in the gut.  Cell. 2020.181 (6): 1307-1328

https://www.sciencedirect.com/science/article/pii/S0092867420305559

3. The three actions to take are:

· Don’t be fooled by the feeling of sleepiness

· Eat fruit high in antioxidants

· Eat yoghurt with friendly bacteria

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

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https://neuro.hms.harvard.edu/faculty-staff/dragana-rogulja

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“What truly is it that you want?”

My guest on this week’s episode of The Lifestyle First Podcast is Martin Sharpe.

Martin is a TEDx speaker with his talk – the power of And. He is also a multi award winning international coach and author of a number of business books, including beat the statistics. Martin is a qualified fitness trainer and helps people obtain the fitness and lifestyle that makes then happier and more confident

In this episode we:

Discuss the meaning of fitness

Explore the images associated with the fitness industry

Highlight the connection between core values and motivation to exercise

Discuss the ripple effect of fitness beyond fitness

Explore ways to find fun in exercise

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1. The one question we discuss is “How can you make fitness focused and fun?”

2. The two references we look at are

(i) TEDx –The Power of “And”

https://youtu.be/hmaj_nq28Ag

(ii) Linking Your health and fitness to the things that matter most to you – the key to success!

https://www.ab-fit.com/abfit-blog/2019/7/10/blog-post-3

3. The three actions to take are:

· Focus on core values – lend these values to your fitness routines

· Find the playful elements

· Make the time- for exercise and repair

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

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Guest:

Website

https://martinsharp.com

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“Move from fear of dying to joy feeling good.”

My guest on this week’s episode of The Lifestyle First Podcast is Dr Dean Ornish, The Father of Lifestyle Medicine, multi best-selling author and Founder of the Ornish Programme.

In this episode we:

Explore reversing heart disease within in 1 month

Highlight changing your gene expression within 3 months

Discuss increasing your lifespan by reversing cellular level ageing

Explore common underlying mechanisms in disease

Describe the key principles of lifestyle change – eat well, move more, stress less, love more

Review research on covid and plant-based eating

Explore the Ornish Diet

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1. The one question we discuss is “How can I reverse disease through food?”

2. The two references we look at are

(i) Book: Undo It – how simple lifestyle changes can reverse most chronic diseases.

https://smile.amazon.co.uk/Undo-Lifestyle-Changes-Reverse-Diseases/dp/0525480021/ref=sr_1_1?crid=10V9LUXEB4STQ&keywords=undo+it+dean+ornish&qid=1641584719&sprefix=undo+it+dean+ornish%2Caps%2C128&sr=8-1

(ii) Book: The Spectrum. Ballantine Books. 2008

https://smile.amazon.co.uk/Spectrum-Scientifically-Proven-Program-Better/dp/0345496310/ref=sr_1_1?crid=2N4MQZXXMIM8B&keywords=spectrum+dean+ornish&qid=1641584668&sprefix=spectrum+dean+ornish%2Caps%2C80&sr=8-1

3. The three actions to take are

· Food- move to a plant based Ornish diet

· Exercise - If you like it, you’ll do it

· Pay attention to how you feel with whatever changes you make- whatever you do has a corresponding benefit

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

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Website

https://www.ornish.com/

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https://www.instagram.com/deanornishmd/

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“The path of leadership is the path of self-development.”

My guest on this week’s episode of The Lifestyle First Podcast is Neil Seligman, author, keynote speaker and founder of The Conscious Professional.

In this episode we:

Explore the identity of being a leader

Discuss self-leadership

Highlight leadership styles from power and control to conscious leadership

Talk about expanding awareness to understand what’s happening in a business, family and our own lives through a creative process

Explore mindfulness as a map to our inner human experience - the arrow pointing inwards

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1. The one question we discuss is “How can I uncover the leader that I am?”

2. The two references we look at are

(i) Book: Neil Seligman. Conscious Leadership: reveal your potential, inspire excellence. White Lion Publishing. 2019

https://www.amazon.co.uk/gp/product/1781319324/ref=dbs_a_def_rwt_hsch_vapi_tu00_p1_i1

(ii) Book: Neil Seligman. 100 Mindfulness Meditations. 2016

https://www.amazon.co.uk/gp/product/0995523207/ref=dbs_a_def_rwt_hsch_vapi_tu00_p1_i0

3. The three actions to take are

· Do the FHB Practice – Feet on Floor, Hand on Heart, Body on Breath

· Do a gratitude practice – write down 3 things that made you feel grateful

· Take care of your limiting I Am statements – move negative statements into the past test or release it into a potential.

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

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Guest:

Website

https://neilseligman.com/

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https://www.instagram.com/neil.seligman/

https://www.facebook.com/mindfulneil

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“We know as humans we are motivated by pain and gain.”

My guest on this week’s episode of The Lifestyle First Podcast is Cheryl Chapman, professional speaker and speaker coach and author of the book “Find Your Why.”

In this episode we:

Explore why we give up on our resolutions

Discuss motivation through pain and gain

Highlight the emotive aspects of motivation

Uncover the aim of purpose – awareness, intention, manifestation

Talk about intention as the wind beneath your wings

Explore the ‘why’ feeling

1. The one question we discuss is “How can you start your year with purpose?

2. The two references we look at are

(i) Chapman., C. Find Your Why. 2015

https://smile.amazon.co.uk/Find-Your-Why-Frickin-Awesome-ebook/dp/B019QQYIRY/ref=sr_1_1?crid=3FIQHUTLXYAE1&keywords=cheryl+chapman+find+your+why&qid=1641119132&sprefix=cheryl+chapman+find+your+why%2Caps%2C72&sr=8-1

(ii) Simon Sinek TED Talk Start with Why

https://youtu.be/_-fdJzvpX60

3. The three actions to take are

· Why feeling- think about how you want to feel when setting your resolutions

· Why visualisation- imagine yourself already having achieved your resolutions

· Why not – what happens if you do not do what you have set out to do.

Which of these 3 actionable tips will you implement?

Leave your comments below.

-x-

DISCLAIMER: This content does not constitute or substitute personal one-to-one professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or health care professional with questions about your health.

-x-

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Guest:

Email

[email protected]

Website

https://www.cheryl-chapman.com/

Social

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In this episode we take a look back at the highlights of this season with a reminder of the actionable tips shared by the guests.

Which of the following actions have you taken for better health and happiness, and which new action will you take from this season?

Episode 1, Professor Gordon Matthews, Ikigai

1. Laugh at yourself – don’t take yourself too seriously

2. Enjoy the outside world and the people you love

3. Enjoy the gift of life that we have

Episode 2 Zahra Dry, how to disconnect identity from stereotypes

1. Create your own social media page to educate others on identity and stereotypes

2. Know when to step away from negative news

3. Research different forms of cultural art

Episode 3, Meeta Darji, emotional eating

1. Prioritise sleep to create a better emotional state so you can make wiser food choices

2. Have food swaps accessible to you

3. Take a pause before eating and be aware to allow your conscious mind to support your food choices

Episode 4, Brian Keane, creating the right mindset for fitness.

1. Get clear on the end goal- know what you’re going after

2. Focus on progress and track

3. Switch your mindset form intensity to consistency

Episode 5, Dr Lindsay Browning, sleep patterns and shift work.

1. Be aware of lighting – get lots of light exposure during your shift and  decrease this at the end of the shift

2. Take a prophylactic nap just before going to work to top up your sleep

3. Talk to your family about the realistic demands of shift work

Episode 6, Pandit Dasa, being more mindful at work

1. When you wake up instead of reaching for your phone, take 10 deep breaths and think of 1 thing you’re grateful for

2. Appreciate a colleague and their contributions at work

3. At dinner time with the family, each share one thing you’re grateful for before you start your meal.

Episode 7 Dr Alexandra Stockwell, what makes marriage work.

1. Pay attention to the transitions in your marriage – make one of those parts of your day you come together more satisfying and nourishing

2. Cultivate curiosity – ask your partner interesting, fun question

3. Take some time to think about what you want in a marriage

Episode 8 Dr Bena Kallick, habits of the mind

1. To care –to care about the way the world is working

2. To pay attention – what can you do differently

3. Set one of the16 habits as a goal for yourself

Episode 9, Richard Wilmore, using the arts to enhance your emotional health.

1. Try a little bit of everything for creativity

2. Make mark- get paper and colours and release

3. Sing louder the next time you sing – use your voice

Episode 10, the mindset traits of successful people – stickability, trustability, adaptability, responsibility, thrivability.

1. Write down your most important goal every morning and ask yourself – what action will I take today to take me closer to this goal?

2. Create a powerful belief system with certainty attached. Say out loud I am certain I will achieve what I have set out to achieve

3. Celebrate every single step you take in your journey

And that’s a wrap!

See you in 2022.