Tiny Leaps, Big Changes

Today on the show I am speaking with Ashley James to talk about how you can overcome anxiety. Ashley is an expert in dealing with anxiety, having spent much of her life dealing with it herself, so she set out to find a solution.

Become a Rockstar Podcaster: don’t forget to sign up for a 7 day trial to Sparkology for only $1 at: http://sparkology.co/tinyleaps

Key Points:

· What anxiety is and what causes it

· How fight or flight is linked to anxiety

· How the body responds to thoughts

· What target fixation is and why it matters

· How to help your anxiety right now

Important Links:

learntruehealth.com

This episode. I sit down with Dominic Quartuccio show to talk about a topic that many of us struggle with, but we don't necessarily realize it. It's called drifting and you've ever felt like you're losing control of the direction your life is going in, this episode will help.

Key Points:

· What is drifting and how does it happen

· What happens when you drift

· How to become aware of the drift in your life

· What you can do today to stop drifting

Notable Quote:

More awareness creates a new awakening and then I can go through that cycle of bringing back command of my life. - Dominick Quartuccio

Important Links:

www.tinyleaps.fm/mentalhealth

www.doinnerwork.com

In today’s episode I'm sitting down with Juan Santos who is an expert in relationships and discussing how tackle insecurity or jealousy in the relationship. It's something that we all experience, but if it gets too toxic or too out of control it can do a lot of damage both to our own self-esteem and to the health of the relationship.

Become a Rockstar Podcaster: don’t forget to sign up for a 7 day trial to Sparkology for only $1 at: http://sparkology.co/tinyleaps

Key Points:

· What insecurity is, and why we have it

· How we notice it in our lives

· How our inner voice impacts our security

· Four Steps to tackle and control insecurity

Notable Quote:

Do that job of selecting which frame you're going to filter this event through, and from there, once the frame is placed on it, if it's a positive frame or a negative frame, the rest of your actions and thoughts and feelings sort of fall into place with that. – Gregg Clunis

Important Links:

Santoscounseling.com

In this episode, I sit down with Sarah Clark to talk about the elimination diet and how it can help you get pregnant naturally.

Key Insights:

Important Links:

How and Why to Do An Elimination Diet:  https://fabfertile.com/blog/how-and-why-to-do-an-elimination-diet-2/

Mindfulness Fertility Series (Registration Closes Sept 23rd):  https://fabfertile.clickfunnels.com/launch-page-118609567

In this episode, I sit down with Johnna Farrell to talk about her struggles with Post-Partum Depression and what she did to move forward. 

Listen to Johnna's Podcast: 

https://podcasts.apple.com/us/podcast/grow-yourself-grow-your-marriage/id1473115781

Grind 2 Fit Trial:

https://www.grind2.fit/gygym PROMO CODE: gygym

In this episode, we talk about staying present and living in the moment, because this is Tiny Leaps, Big Changes. 

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Start your 7 day trial today for just $1 by going to www.sparkology.co/tinyleaps

The Highlights:

The Quotes: 

"Depression lives in the past and anxiety lives in the future. Alternately, calmness and peace of mind live in the present." - Elyssa Barbash

"Harvard psychologists Matthew Killingsworth and Daniel Gilbert found that people spend almost 47% of their waking hours thinking about something other than what they’re currently doing."

The Takeaway:

"Monotasking, also known as single-tasking, is the practice of dedicating oneself to a given task and minimizing potential interruptions until the task is completed or a significant period of time has elapsed. Monotasking contrasts with multitasking, which is the ability to divide one's focus among multiple tasks."

Links

https://blog.rescuetime.com/single-tasking/

In this episode I sit down with Jenn Trepeck to talk about how to eat to burn fat.

Join Teladoc: http://tinyleaps.fm/mentalhealth 

Jenn's Podcast: http://saladwithasideoffriespodcast.com

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What exactly is the problem?

Losing weight in a healthful way that is long term. Or losing weight and still feeling like you have energy. Or that feeling where you’re like, I’m doing all the things but it’s not working or I can’t sustain it. This is why a lot of people choose Keto but the truth of Keto is that it's very difficult to maintain and follow and still have a life. You breathe wrong and you knock your body out of ketosis but Keto is not the only way to burn fat as fuel.

In this episode, we share some strategies to maintain your mental health. Get excited, because this is Tiny Leaps, Big Changes. 

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If you've ever wanted to start your own podcast then you need to check out my new membership site, Sparkology. It's like college for podcasters, with courses, resources, and community to teach you everything about podcasting so you can become a podcast rockstar. Start your 7 day trial today for just $1 by going to www.sparkology.co/tinyleaps. That's www.sparkology.co/tinyleaps

The Problem:

We know that mental health is important. We understand that we should be doing regular up keep of our mental health just like we do for our physical health. 

But how do you actually do it? 

Often times because mental health issues are invisible, it's easy to say that they aren't really there. 

We tend to chock up mental health issues to any number of other things, right down to just straight up ignoring it. 

So how do we maintain something we can't see and, don't even really understand? And what can we do on a daily basis to promote better mental health? 

The Research: 

From Patricia Harteneck, Ph.D., MBA

"Your body releases stress-relieving and mood-boosting endorphins before and after you work out, which is why exercise is a powerful antidote to stress, anxiety, and depression."

"What you eat nourishes your whole body, including your brain. Carbohydrates (in moderate amounts) increase serotonin, a chemical that has been shown to have a calming effect on your mood. Protein-rich foods increase norepinephrine, dopamine, and tyrosine, which help keep you alert. And vegetables and fruits are loaded with nutrients that feed every cell of your body, including those that affect mood-regulating brain chemicals."

From Mariana Plata

"The importance of mental health has been associated with a variety of mental health conditions, including bipolar disorder, addiction, depression, among others. The reason behind this is that when we organize ourselves and know what to expect, it’s easier to actively work towards counteracting the thoughts and symptoms of any of the aforementioned mental health conditions."

Routines give you a sense of control, but mixing things up reminds you how in control you actually are. 

From Health.gov.au

"Being part of a community can have a positive effect on mental health and emotional wellbeing. Community involvement provides a sense of belonging and social connectedness. It can also offer extra meaning and purpose to everyday life."

Recap

1. Take care of yourself

2. Do something different

3. Share with others to connect more

In the US, 1 in 5 people will struggle with mental illness each year so in this episode we are looking at why mental illness and mental health are so stigmatized, how the media adds to this stereotype, and how we can help fight these stigmas ourselves.

Become a Rockstar Podcaster: dont forget to to sign up for a 7 day free trial to Sparkology at: http://sparkology.co/tinyleaps

Key Points:

Notable Quote:

if we want to end or even just reduce the stigma around mental illness and mental health, then we need to recognize that we have it and we need to catch ourselves when those things happen. The only person we can focus on improving is ourselves by catching ourselves.  - Gregg Clunis

Resources:

Mental Health UK: https://www.mentalhealth.org.uk/a-to-z/s/stigma-and-discrimination

The stigma of Mental Disorders: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5007563/

Understanding the impact of stigma on people with mental illness: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1489832/

Mental Health & Stigma: https://www.psychologytoday.com/us/blog/why-we-worry/201308/mental-health-stigma

Mental Health By The Numbers: https://www.nami.org/learn-more/mental-health-by-the-numbers

Global mental health: five key insights which emerge from the data: https://ourworldindata.org/global-mental-health

Black Therapists Explain the Stigma of Mental Health in Minority Communities: https://thethirty.whowhatwear.com/mental-health-in-minority-communities

Drapetomania: https://en.wikipedia.org/wiki/Drapetomania

Challenging Mental Health Stigma In The Black Community: https://www.nami.org/Blogs/NAMI-Blog/July-2018/Challenging-Mental-Health-Stigma-in-the-Black-Comm

In today’s episode I am sitting down with Jonathan Gill, who  is the CEO and founder of backtracks, a podcast startup that recently raised a good amount of money to help change the podcasting industry. We are learning a little bit more about a platform that I think take the podcasting industry to the next level, as well as helping individual podcasts grow and have more value.

Become a Rockstar Podcaster: don’t forget to to sign up for a 7 day trial to Sparkology for only $1 at: http://sparkology.co/tinyleaps

Key Points:

Important Links:

Backtracks: https://backtracks.fm/