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This week Carly talks through a simple, but effective technique anyone can do to help with overthinking and rumination.

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My old mate Professor Grant Schofield and I delve into the fascinating concept of hormesis and its impact on human health. We discuss the newly launched Hormesis Lab and explore how controlled exposure to stressors can enhance resilience and promote longevity. From the hormonal effects of light exposure to the physiological benefits of exercise, this conversation uncovers the science behind becoming robust through strategic stress.

What You'll Learn:

Understanding Hormesis:

Hormesis is the process of exposing your body to mild stressors to increase its resilience against future stress.

Light and the Body:

Discover how different types of light, including visible and non-visible wavelengths, penetrate the body and impact health.

Learn about the role of vitamin D in glucose homeostasis and immune function, and why it’s essential for overall well-being.

Exercise as a Hermetic Stressor:

Explore how exercise functions as a stressor and boosts longevity, with a focus on VO2 max and muscle strength.

Understand the physiological mechanisms activated during exercise, like myokines and their widespread health benefits.

Effective Training Techniques:

Zone 2 and VO2 max training methods are explained for optimising cardiovascular health and enhancing endurance.

Strength and resistance training guidelines are provided to improve muscle mass and overall functionality.

Nutritional Importance:

The importance of protein intake is highlighted, particularly in maintaining muscle mass and facilitating recovery and growth.

Key Takeaways:

• Hormetic Stress: Leveraging mild stress can build resilience and improve health outcomes.
• Light Exposure: Adequate light, particularly in the infrared spectrum, can support mitochondrial health and potentially aid in neurodegenerative conditions.
• Exercise Strategy: A balanced exercise routine, incorporating both aerobic and strength training, is crucial for long-term health.
• Protein Needs: As you age, higher protein intake is necessary to compensate for the natural decline in muscle mass and synthesis.
• Role of Hormesis in Longevity: Understanding and applying hormesis can be a transformative approach to improving health and longevity.

Resources:

For more in-depth information and resources, including links to studies and equipment recommendations discussed in the podcast, be sure to check out the notes provided. Stay informed about innovative approaches to enhancing health and unlocking your potential through hormesis.

Support and Share:

If you found this episode enlightening, please consider subscribing, rating, and leaving a review on your favourite podcast platform. Your support helps us continue to bring expert insights to a wider audience. Share this episode with someone who might benefit from the discussion around hormesis and its life-enhancing potential.

01:08 Understanding Hormesis

03:13 Stoic Quotes and Hormesis

03:58 The Importance of Stress Resistance

06:31 Light and Its Effects on Health

07:12 Vitamin D and Sun Exposure

11:49 Infrared Light and Mitochondrial Health

15:19 Melanin and Brain Health

22:56 Exercise and Longevity

28:27 Understanding VO2 and Training History

29:30 The Role of Muscle Strength in Longevity

29:56 Hormetic Mechanisms and Myokines

33:16 Practical Training Guidelines

33:54 Zone 2 and High-Intensity Training

40:27 Strength Training for Longevity

45:54 The Importance of Protein Intake

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Are your goals secretly setting you up to fail? In this Mojo Monday, Carly explores the idea of “dead person goals”—those focused on eliminating feelings or stopping behaviours entirely—and why they rarely work. Borrowing from the work of Russ Harris, she offers a powerful reframe: goals grounded in action and values that actually move you forward. If you’ve ever said, “I just want to stop doing that,” this episode will help you find a better way.

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If you're a bloke, or have a bloke (young or old) in your life - this is a conversation not to be missed.

Once you've listened to it, share it far and wide, as Dr. Zac Seidler, a clinical psychologist and Director of Research at Movember, has the most comprehensive view I've ever come across on what positive masculinity and good men's mental health looks like.

The conversation focuses on not just the psychological aspects of men's mental health, but the societal framework that shapes masculinity. The discussion traverses through topics of men's mental health awareness, therapeutic approaches, toxic and positive masculinity, and how we can foster healthier male communities.

What You'll Learn:

Deciphering Masculinity: We delve into how the traditional concepts of masculinity can be both harmful and beneficial and discuss the need to redefine masculinity in more positive, flexible terms.

Therapeutic Approaches: Explore why traditional therapy might not resonate with men and how 'gender-sensitive' therapy can be a more effective approach.

Social Connection: The vital role of social networks in men's mental health and how a lack of these connections can lead to severe psychological issues, including suicide.

Preventative Measures: Understand the importance of getting ahead of mental health issues through early interventions and community-based programs.

Breaking Down Stigmas: Discuss the societal changes needed to address mental health proactively instead of reactively, and the importance of redefining spaces for men to safely express themselves.

Key Takeaways:

• Masculinity Redefined: Emphasising the value of attributes like stoicism, altruism, and service when appropriately contextualised.
• Supportive Networks: Highlighting the significance of building and maintaining strong social connections throughout life.
• Therapy Reimagined: Utilising flexible therapeutic practices that consider men's socialisation and comfort levels.
• Community and Connection: Promoting the idea that safe, non-judgmental spaces are crucial for men's mental health.
• Early Intervention: The critical role of incorporating mental health teachings and practices from a young age to build resilience.

Resources:

• Engage with Movember's initiatives focusing on men's mental health.
• Explore gender-sensitive therapy training programs like "Men in Mind" to better understand how to engage men in therapeutic settings.
• Connect with organisations like "The Man Cave" and "Top Blokes" that offer programs to support young men.

Support and Share:

Listening to this podcast could inspire not just awareness but also actionable steps towards building better support systems for the men in our lives. This conversation sheds light on the core issues impacting men's mental health and explores innovative solutions designed to uplift and support men in maintaining mental health wellness.

To continue this important dialogue on men's mental health, visit Movember's website and explore their extensive resources aimed at creating change and advocating for better health. If this episode resonated with you or you believe it could help someone else, please share this talk to broaden the conversation about men's health and masculinity in today's society.

00:17 What is Movember?

00:58 The Origins of Movember

02:29 Movember's Global Impact

04:08 Personal Journey into Men's Health

06:50 Challenges in Men's Mental Health

09:10 Addressing Toxic Masculinity

16:38 Rites of Passage and Positive Masculinity

21:03 Gender-Sensitive Therapy

29:05 The Social Vacuum Post-Divorce

29:30 The Lifesaving Importance of Social Connections

32:05 Veteran Suicide and the Loss of Purpose

33:57 The Role of Therapy in Men's Mental Health

35:43 Innovative Approaches to Therapy

38:37 The Crisis of Male Suicide and Prevention Strategies

51:47 The Importance of Addressing Adverse Childhood Experiences

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Ever found your mood shift instantly because of something small—like someone cutting you off in traffic, your partner’s mess, or the physical discomfort of anxiety?

In this episode, Carly explores a powerful concept from Japanese Psychology called shiso-no-mujun—the internal tension between how things are and how we wish they were.

Using a very real (and very relatable) moment from her morning, she talks about how recognising this tension can help us respond to life’s little irritations with more clarity and less reactivity.

This one’s for anyone who’s had their mood hijacked by the everyday—and wants take control of how they respond to those everyday challenges.

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Master Shi Heng Yi has become no short of a sensation since I interviewed him back in 2021.  This interview has had the highest listens on the podcast to date. If you missed it, it's a cracker! Here's the blurb:

It’s not every day you get to interview a 35th generation Shaolin Master, and certainly not one with 2 University degrees, including an MBA!

Master Shi Heng Yi has been studying Martial Arts since he was 4 years old and has been running the Shaolin Temple in Europe since 2010. 

He is a contemporary monk who carries a smartphone and is focused on the sustainable development and spreading of the Shaolin culture and philosophy and today's podcast has plenty of insights and guiding principles for us all, so please share this podcast with anyone who you think may benefit.

You can find out more about Master Shi Heng Yi and Shaolin Philosophy in his Ted-X talk on the 5 hindrances to self-mastery   

Here is a link to the Shaolin Temple Europe, where Master Shi Heng Yi resides.

Here is what we discuss and when:

• Start:   The Shaolin Monk lineage system
• 3:50 - The process of becoming a Shaolin Monk
• 7:52 -  The concepts of Chi and Qigong
• 14:35 - The importance of Qigong in physical development, focus and prowess
• 18:22 - The mental states that hold us back
• 26:02 - Master Shi Heng Yi's advice for achieving self-mastery
• 30:34 - The art of cultivating discipline
• 36:00 - The important combination of combined physical and mental training in Shaolin philosophy
• 42:20  - Philosophising vs doing
• 49:10 - Master Shi Heng Yi's view on happiness

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Here is a link to the article that I discuss: https://pmc.ncbi.nlm.nih.gov/articles/PMC8541481/

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