Eat Move Meditate - Living with Awareness, for Awareness.

Send me a message!In this episode, you'll understand the two main consequences of prolonged sitting: spinal instability and limb immobility, and why they're so detrimental to your overall health and movement quality.We break down the complex anatomy of your spine, explaining how sitting affects its structures, from buckling joints to stress concentrations in your discs. Learn why your office chair might be your worst enemy and how it's slowly eroding your body's natural support systems.But it's not all doom and gloom! We also discuss the path forward, introducing the concepts of spine stability and limb mobility as your weapons against the sitting epidemic. Discover how you can start reversing the damage and reclaim your body's natural movement potential.Whether you're struggling with back pain, concerned about your sedentary lifestyle, or simply want to move better, this episode is packed with valuable insights that could change your approach to daily movement.Don't miss out on this crucial information that could be the key to unlocking your body's hidden potential and freeing yourself from the shackles of sitting.@craigvandotcom (on all channels) Website: https://craigvan.com Twitter: https://twitter.com/craigvandotcom Instagram: https://www.instagram.com/craigvandotcom/?hl=en YouTube: https://www.youtube.com/channel/UCHJ9dnY6Vj7BVNNCMQ72hbQ LinkedIn: https://www.linkedin.com/in/craigvandotcom/

Struggling with persistent back pain and can't figure out why? In today's deep dive, we're shining a light on the silent destroyer of spinal health - our sitting habits. With expert insights and evidence-based solutions, this episode is your guide to understanding and combating the root causes of spinal discomfort.Quick Summary: Discover the hidden reasons behind back pain and how simple (not easy) lifestyle adjustments can lead to significant improvements in your spinal health.What This Episode Covers:The Real Culprit: We're peeling back the layers on how everyday sitting habits are contributing more to your back pain than you might realize. From athletes to office workers, no one is exempt.Expert Insights: Drawing on the pioneering work of Professor McGill, we explore why addressing the root cause of back pain is far more effective than temporary fixes.A Closer Look at Our Bodies: Learn how our bodies communicate through pain and what it's really trying to tell us about our spine and overall health.The Breakdown Process: Ever wondered how back pain develops over time? We break down the science in an easy-to-understand way, explaining the process of spinal stress accumulation and how it leads to chronic conditions.Lifestyle Overhaul: It's not all doom and gloom - discover actionable steps you can take today to start reversing the damage. From improving posture to incorporating movement into your daily routine, we've got you covered.Movement as Medicine: Explore how adopting a broader perspective on movement can not only alleviate pain but also enhance your life quality.Why listen? If you're tired of temporary fixes and ready to tackle your back pain at its source, this episode is a must-watch. Say goodbye to the frustration of unexplained discomfort and hello to a healthier, more vibrant you.@craigvandotcom (on all channels) Website: https://craigvan.com Twitter: https://twitter.com/craigvandotcom Instagram: https://www.instagram.com/craigvandotcom/?hl=en YouTube: https://www.youtube.com/channel/UCHJ9dnY6Vj7BVNNCMQ72hbQ LinkedIn: https://www.linkedin.com/in/craigvandotcom/

Can you discern the life-changing health habits amidst the avalanche of wellness trends? Let's embark on a quest together, as we navigate the sea of information and pinpoint the choices that genuinely foster healing. This episode strips away the buzzwords and fluff, grounding you in the scientific principles that stand as reliable beacons in the chaos. With special insights from the Kinetic Keystone project, we'll provide you with a blueprint to carve out your very own health roadmap, tailored to meet the nuances of your personal journey. Prepare to arm yourself with strategies that are both scientifically sound and intimately personalized.When back pain strikes with a vengeance, where do you turn for relief? Enter Professor Stuart McGill, the spine whisperer, who joins us to unravel the art of back pain recovery with precision and empathy. Discover how to listen to your body's subtle cues, transforming pain into a dialogue that guides your healing. This episode isn't just about recovery; it's a tribute to the human body—a masterpiece of nature's engineering. Join us for an exploration into the remarkable capabilities of our bodies, and learn how to cultivate a relationship of deep respect and awe with the vessel that carries us through life.@craigvandotcom (on all channels) Website: https://craigvan.com Twitter: https://twitter.com/craigvandotcom Instagram: https://www.instagram.com/craigvandotcom/?hl=en YouTube: https://www.youtube.com/channel/UCHJ9dnY6Vj7BVNNCMQ72hbQ LinkedIn: https://www.linkedin.com/in/craigvandotcom/

Get ready to unlock the code as we unveil how eating, moving, and thinking are the trifecta for a transformative health journey. We dissect the intricate dance between our genes and these core behaviours, demonstrating how each choice we make at the dinner table, in our workout routine, or even in our thought patterns, can either be a stepping stone or a stumbling block to our well-being.We craft a roadmap for synchronizing your nutrition, exercise, and psychology to create a symphony of health. Uncover the power in aligning these vital aspects of life for peak performance and resilience.  This isn't a health trend—it's a revolution in taking ownership of your vitality. Join us and be inspired to invite miracles into the healing process, and step into a life teeming with wellness and strength.@craigvandotcom (on all channels) Website: https://craigvan.com Twitter: https://twitter.com/craigvandotcom Instagram: https://www.instagram.com/craigvandotcom/?hl=en YouTube: https://www.youtube.com/channel/UCHJ9dnY6Vj7BVNNCMQ72hbQ LinkedIn: https://www.linkedin.com/in/craigvandotcom/

Are you struggling with persistent back pain, despite trying various treatments? Do fears of worsening your condition hold you back from activities you once enjoyed? If you're seeking a breakthrough in managing your back pain, this episode is a must-watch/listen.Join us as we explore a groundbreaking dual strategy that delves into the root causes of back pain and the fundamentals of back strength. Drawing from my personal journey as a mover and exercise clinician, and backed by the comprehensive research of Professor Stuart McGill, we unlock the potential of transforming back pain into back strength.This episode is more than just a discussion on back pain treatment; it's a journey towards self-improvement and lasting wellness. By the end, you'll be equipped with the knowledge and tools to take control of your back health and experience a newfound confidence in your body's strength and resilience.@craigvandotcom (on all channels) Website: https://craigvan.com Twitter: https://twitter.com/craigvandotcom Instagram: https://www.instagram.com/craigvandotcom/?hl=en YouTube: https://www.youtube.com/channel/UCHJ9dnY6Vj7BVNNCMQ72hbQ LinkedIn: https://www.linkedin.com/in/craigvandotcom/

In this discussion, we explore five life-changing principles essential for understanding and effectively approaching back pain relief and overall well-being. We address the widespread issue of back pain and the inadequacy of most treatments that focus merely on symptomatic relief rather than tackling the root causes.Throughout this discussion, practical tips and suggestions are offered to help you engage with and implement these principles in your daily life, encouraging a transformative approach to health and well-being. This discussion is not just an exploration of theories but a guide to fundamentally changing the way you perceive and interact with your health, aiming for radical improvements and a profound understanding of back pain.@craigvandotcom (on all channels) Website: https://craigvan.com Twitter: https://twitter.com/craigvandotcom Instagram: https://www.instagram.com/craigvandotcom/?hl=en YouTube: https://www.youtube.com/channel/UCHJ9dnY6Vj7BVNNCMQ72hbQ LinkedIn: https://www.linkedin.com/in/craigvandotcom/

In this discussion, we cover 10 life-changing lessons to end back pain for good. Back pain is not only the most common injury worldwide but also one of the most depressing and debilitating. By understanding the central role of our spine in all our movements, we uncover the importance of prioritizing spine stability. Discover how sitting contributes to back pain and how addressing this issue can reverse the negative effects of a seated lifestyle.We explore the foundational building block of all human movement: spine stability. Learn why developing spine stability is the simplest and safest movement practice accessible to anyone. Through fluency in the language of pain and understanding the cause-and-effect relationship, we can overcome back pain and make profound changes in our lives.Patience and persistence are key as we unravel the deep teachings of back pain. This journey requires a long-term view and a commitment to making gradual, sustainable changes. By implementing these 10 lessons, you can reduce the risk of back pain, improve overall movement and quality of life, develop greater body awareness, and cultivate mental resilience.@craigvandotcom (on all channels) Website: https://craigvan.com Twitter: https://twitter.com/craigvandotcom Instagram: https://www.instagram.com/craigvandotcom/?hl=en YouTube: https://www.youtube.com/channel/UCHJ9dnY6Vj7BVNNCMQ72hbQ LinkedIn: https://www.linkedin.com/in/craigvandotcom/

In this episode, Craig explores the concept of prioritization and the power of focusing on one movement project. He discusses the Pareto Principle, also known as the 80/20 rule, and how it applies to movement and exercise. Most of the harm experienced in movement development comes from sedentary activities, particularly sitting, while the greatest potential lies in prioritizing a select few movement practices. Craig delves into the importance of neutral spine stability, which addresses both harm reduction and the development of movement potential. They emphasize the significance of mastering neutral spine stability and highlight the three components that make up functional neutral spine stability. By engaging in this transformative project, listeners can avoid most of the harm associated with modern movement and reclaim their movement potential. The episode concludes with an invitation to enrol in the Kinetic Keystone course, designed to guide individuals on their journey toward movement resilience and accessing their true potential. Listeners are encouraged to visit craigvan.com to get started for free and share this valuable resource with others. The podcast aims to make real health education accessible to everyone, prioritizing long-term well-being and unleashing movement potential.@craigvandotcom (on all channels) Website: https://craigvan.com Twitter: https://twitter.com/craigvandotcom Instagram: https://www.instagram.com/craigvandotcom/?hl=en YouTube: https://www.youtube.com/channel/UCHJ9dnY6Vj7BVNNCMQ72hbQ LinkedIn: https://www.linkedin.com/in/craigvandotcom/

In this episode, Craig delves into the principle that governs our entire life and how it relates to overcoming back pain. Through personal experiences and insights, he explains how pain and injury serve as teachers, redirecting us to change our actions and behaviors. By taking responsibility for our actions and understanding the chain of causality, we can access the power to change any situation in our lives. The host emphasizes the importance of self-reflection and self-improvement to overcome back pain and create positive changes in our overall experience of life. If you're interested in mastering spinal cord health and exploring the journey of healing back pain, check out the Kinetic Keystone course on craigvan.com. Share this podcast episode with someone who may benefit from the valuable insights shared.@craigvandotcom (on all channels) Website: https://craigvan.com Twitter: https://twitter.com/craigvandotcom Instagram: https://www.instagram.com/craigvandotcom/?hl=en YouTube: https://www.youtube.com/channel/UCHJ9dnY6Vj7BVNNCMQ72hbQ LinkedIn: https://www.linkedin.com/in/craigvandotcom/

In this episode, we explore the two biggest opportunities to transform your movement experience. The first opportunity lies in mastering the spinal-core and breathing systems, which serve as the foundation for all movement. By coordinating and activating the core muscles and developing precise awareness of the spine's position, we can achieve stability and control in our movement. The second opportunity involves optimizing our breathing, WHILE maintaining the first point. By combining these two elements, we can unlock higher levels of movement and revolutionize our overall experience. Join us as we delve into the details of these opportunities and discuss how they can elevate your movement abilities.@craigvandotcom (on all channels) Website: https://craigvan.com Twitter: https://twitter.com/craigvandotcom Instagram: https://www.instagram.com/craigvandotcom/?hl=en YouTube: https://www.youtube.com/channel/UCHJ9dnY6Vj7BVNNCMQ72hbQ LinkedIn: https://www.linkedin.com/in/craigvandotcom/

In this podcast episode, learn how the world's most skilled movement practitioners achieve the impossible by breaking down complex movements into simpler components. Discover the process they use to master each component and integrate them layer by layer, ultimately reaching high levels of performance. Understand why patience, persistence, and a focus on the basics are crucial for true mastery. Join Craig as he explores the journey from simple to complex in movement development and shares practical insights for listeners on their own path to skill mastery.@craigvandotcom (on all channels) Website: https://craigvan.com Twitter: https://twitter.com/craigvandotcom Instagram: https://www.instagram.com/craigvandotcom/?hl=en YouTube: https://www.youtube.com/channel/UCHJ9dnY6Vj7BVNNCMQ72hbQ LinkedIn: https://www.linkedin.com/in/craigvandotcom/

Did you know that sitting is one of the most anti-developmental activities of our time? It's a shocking reality, but we're here to uncover the alarming effects of this destructive force on our bodies and lives. We're revealing how this sedentary behavior, that starts from an early age, is shaping our development in ways we don't even realize. Tune in as we discuss the stark contrast between active, mobile elderly individuals and those who've lost their independence due to excessive sitting. Get ready to be part of a necessary conversation about rekindling our ability to move.We also discuss the transformative course, Kanedi Keystone, designed to help us reconnect with our bodies and reverse the damaging effects of sitting. The toll of sitting on our bodies leading to back pain is an issue we can't afford to ignore. Whether you're grappling with back pain or know someone who is, this episode is a beacon of hope. We're emphasizing the importance of wellness and inviting you to join us on this journey of rediscovery, understanding, and action. Don't miss out on this opportunity to reclaim your health and mobility.@craigvandotcom (on all channels) Website: https://craigvan.com Twitter: https://twitter.com/craigvandotcom Instagram: https://www.instagram.com/craigvandotcom/?hl=en YouTube: https://www.youtube.com/channel/UCHJ9dnY6Vj7BVNNCMQ72hbQ LinkedIn: https://www.linkedin.com/in/craigvandotcom/

In this episode, we reflect on a recent interview with Professor Stuart McGill on The Ready State podcast, hosted by Dr. Kelly Starrett and his wife Juliet Starrett. Professor McGill, a renowned figure in understanding lower back pain, provides profound insights into spinal health and its critical role in movement and overall well-being.  This episode offers a holistic perspective on health, discussing the layers of movement, the mastery of basic components for complex movements, and how our actions influence our health and life experiences. Join us as we delve into these concepts, aiming to enhance your understanding of movement, health, and the profound wisdom within our bodies.@craigvandotcom (on all channels) Website: https://craigvan.com Twitter: https://twitter.com/craigvandotcom Instagram: https://www.instagram.com/craigvandotcom/?hl=en YouTube: https://www.youtube.com/channel/UCHJ9dnY6Vj7BVNNCMQ72hbQ LinkedIn: https://www.linkedin.com/in/craigvandotcom/

Have you ever stopped to consider how the simple act of sitting affects your health? What's startling is that this common daily activity shapes our bodies towards inactivity, leading to lower back pain, lumbar flexion, and erosion. We peel back the layers on how sitting is far more harmful than we often realize, with engaging anecdotes and thought-provoking discussions designed to raise your awareness to its detrimental effects.Our exploration doesn't stop there. We delve into the negative impacts of prolonged sitting on spinal stability with insights from Professor Stuart McGill's research. Learn about the crucial role our abdominal muscles play in providing stability to the spine and how sitting disrupts optimal human movement patterns, leading to inefficiencies, instability, and injury. It's time to stand up to the hidden perils of a seated lifestyle—we're here to guide you through the complexities of our bodies and the damage our chairs can do.@craigvandotcom (on all channels) Website: https://craigvan.com Twitter: https://twitter.com/craigvandotcom Instagram: https://www.instagram.com/craigvandotcom/?hl=en YouTube: https://www.youtube.com/channel/UCHJ9dnY6Vj7BVNNCMQ72hbQ LinkedIn: https://www.linkedin.com/in/craigvandotcom/

What if you could significantly boost your physical strength, intelligence, and self-awareness, all by adjusting your actions, not your beliefs? This episode unpacks the transformative power of action adjustments, as guided by the Kinetic Keystone course. This isn't just another step-by-step guide, it's a journey to mastering beneficial routines and ditching detrimental ones. We delve deep into the core of our brain through the Simon Sinek's Golden Circle concept and discuss how its 'why' and 'how' can alter the course of our neocortex. Ever wondered about the hidden potential of your spine, both in terms of pain and performance? We tap into this aspect too, discussing innovative ways to revolutionize your spine experience. Sharing this knowledge is a pivotal part of the episode, as it could potentially help others enhance their lives. So, buckle up for a life-altering journey that promises to reshape your actions and expand your horizons. Help us reach more people by subscribing and liking, let's revolutionize lives together!@craigvandotcom (on all channels) Website: https://craigvan.com Twitter: https://twitter.com/craigvandotcom Instagram: https://www.instagram.com/craigvandotcom/?hl=en YouTube: https://www.youtube.com/channel/UCHJ9dnY6Vj7BVNNCMQ72hbQ LinkedIn: https://www.linkedin.com/in/craigvandotcom/

What if you could unlock your body's fullest potential and transform the way you move, breathe and live? Join us in a captivating conversation that explores the deep connections between our spinal core, breathing and overall movement performance. We shed light on the often overlooked impacts of our daily habits, especially the effects of prolonged sitting and busy schedules, on our health and mobility. With actionable insights and practical advice, we empower you to reclaim control over your body, and enhance your movement performance.In this enriching episode, we unravel the enigma of the spine's intricate relationship with our core muscles and their combined role in our movement performance. We explain how the stability of the spine unlocks movement options for our limbs, and how inadequate spinal alignment can limit your mobility. We also dive into the transformative power of breathing and its synergistic connection with our core. Learn how coordinating these elements can not only enhance your body's efficiency but also make movement a more enjoyable and fulfilling experience.Finally, we explore the practical ways to counteract the impact of sedentary lifestyles on our bodily development. Starting with simple, isolated movements, we guide you on a journey to gradually build more complex patterns and robust mobility. We introduce you to powerful protocols like Citrobeco and Kinetic Keystone Protocol, designed to rewire your body's coordination between the spinal cord and breathing. Regardless of where you are in your movement journey, this episode equips you with the tools and knowledge to become a more confident and capable mover. So, tune in, open your mind, and embrace the transformation!@craigvandotcom (on all channels) Website: https://craigvan.com Twitter: https://twitter.com/craigvandotcom Instagram: https://www.instagram.com/craigvandotcom/?hl=en YouTube: https://www.youtube.com/channel/UCHJ9dnY6Vj7BVNNCMQ72hbQ LinkedIn: https://www.linkedin.com/in/craigvandotcom/

Ever wondered why that nagging back pain just won't leave you alone? Are you tired of compromising your movements because of it? Welcome to our enlightening session where we demystify the cause of your discomfort and introduce you to the Kinetic Keystone protocol. This transformative program not only provides relief for back pain sufferers but serves as a proactive measure for anyone wishing to avoid this common ailment. Our discussion will highlight the adverse effects of prolonged sitting on our back health, the importance of taking responsibility for our own well-being, and how we can regain control using the Kinetic Keystone protocol.The latter part of our conversation dives deep into the negative impacts that prolonged sitting can have on our movement and performance, and even lead to disability. We debunk the misconception that surgery is always the solution and deliberate on the importance of self-accountability to bring about positive change. We reveal effective strategies to reverse the effects of sitting and how the Kinetic Keystone protocol can be instrumental in restoring your lower back health. This discussion is a must-listen for anyone who values their health and is keen on taking conscious steps to maintain their well-being. Tune in, and let's embark on this journey to physical freedom together.@craigvandotcom (on all channels) Website: https://craigvan.com Twitter: https://twitter.com/craigvandotcom Instagram: https://www.instagram.com/craigvandotcom/?hl=en YouTube: https://www.youtube.com/channel/UCHJ9dnY6Vj7BVNNCMQ72hbQ LinkedIn: https://www.linkedin.com/in/craigvandotcom/

We explore the pervasive issue of spinal injuries, with particular emphasis on lower back pain. Discover why these injuries are so common and how they sneak up on us. We'll unravel the misconceptions about back pain and its treatment, showing how often the root cause is left unaddressed.We also discuss the power of taking responsibility and the significant changes that can happen when we revolutionize our movement patterns and lifestyle.Packed with empowering insight, this episode is a must for anyone seeking to take control of their spinal health and protect their physical freedom. Mastering your spine is your ticket to a pain-free life.---@craigvandotcom (on all channels) Website: https://craigvan.com Twitter: https://twitter.com/craigvandotcom Instagram: https://www.instagram.com/craigvandotcom/?hl=en YouTube: https://www.youtube.com/channel/UCHJ9dnY6Vj7BVNNCMQ72hbQ LinkedIn: https://www.linkedin.com/in/craigvandotcom/

Time preference could be the key to unlocking health, wealth, and fulfilment. Explore the power of delayed gratification and how it influences every aspect of your life. Learn about the profound consequences of making choices with a low or high time preference and uncover the illusion of sacrifice when delaying gratification. Unravel the transformative power of compounding and how understanding time preference can lead to better decision-making and ultimately help you tap into your full potential. Don't miss this insightful episode – your future self will thank you!This podcast was originally a YouTube video on the Craig Van channel.Head over to craigvan.com to find the written essay version and the rest of Craig's published work.@craigvandotcom (on all channels) Website: https://craigvan.com Twitter: https://twitter.com/craigvandotcom Instagram: https://www.instagram.com/craigvandotcom/?hl=en YouTube: https://www.youtube.com/channel/UCHJ9dnY6Vj7BVNNCMQ72hbQ LinkedIn: https://www.linkedin.com/in/craigvandotcom/

Welcome to the first discussion in the UnSit Your Back series. This discussion aims to give you the information you need to start with the UnSit Your Back movement protocol as soon as possible. We will uncover that the movement protocol is part of a larger whole.Sign up for the UnSit Your Back course that follows this crash course at craigvan.com/cv/unsityourbackMovement therapy has a necessary partner in crime, and this discussion aims to give you that partner. To be comprehensive and concise at the same time is difficult. So, this discussion is my best attempt to be concise while still providing enough.The movement protocol is part of what we could consider medicine. To get the benefits of any treatment, we must stop drinking the poison we are trying to fix. To do this, we need to go back to a foundational truth and start from there.The root principle we will be looking at is cause and effect. Every single situation, state, or condition exists because of conditions or causes that came before it. Conditions cause new conditions, and a causal chain links one moment to the next.Our condition is the net result of all our physical, mental, and emotional activity. Even the nature vs nurture debate is shaped by our behaviour. There are no shortcuts; we must change our activity to change our condition.By taking great responsibility, we access the power to change things. Only by acknowledging that we are responsible for our problems can we access the capacity to overcome them. Pain and injury are signals rich with information that can help us optimise our activity.This has many benefits, but the most valuable is the information that can help us optimise our actions. This is the prime determinant of our experience of life.@craigvandotcom (on all channels) Website: https://craigvan.com Twitter: https://twitter.com/craigvandotcom Instagram: https://www.instagram.com/craigvandotcom/?hl=en YouTube: https://www.youtube.com/channel/UCHJ9dnY6Vj7BVNNCMQ72hbQ LinkedIn: https://www.linkedin.com/in/craigvandotcom/

The simplest way to optimise your lower body IMMEDIATELY. #feet #posture #pain #injury #therapy

#ESG #climatechange #bitcoin Some in our community are strongly distrusting of any ESG narrative or promoter. There is a legitimate fog of war around so many important topics that should cause everyone to question the information they receive from central authorities. However, let us not throw the baby out with the bathwater, or be responsible for any further confusion.craigvan.com

#optimism #perspective #mind #meditation“The optimist is right. The pessimist is right. The one differs from the other as the light from the dark. Yet both are right. Each is right from his own particular point of view, and this point of view is the determining factor in the life of each. It determines as to whether it is a life of power or of impotence, of peace or of pain, of success or of failure.” - Ralph Waldo TrinePerspective is everything.We can choose our perspective.Some perspectives are beneficial while others are harmful.

Following on from the idea of cause and effect, that every action of ours is creating countless consequences, we have no choice (if we want to master our destiny) but to take responsibility for our actions, and thus be responsible for our experience. Physical and mental.

Cause and effect, action and reaction, choices and consequences - this is not new information, we all know these terms, but do we really understand their meaning? Before we can talk about anything regarding health and self mastery, we must have a full and shared understanding of this concept.

Welcome to this live vlog, a short hello and some of my thoughts on service ideas I had. Service is a spiritual path, may we all benefit from its practice.

Rhys has been a professional chef for many years and has specialised in nutritionally dense plant-based eating for a while. We got a chance to explore what he has learnt on that journey.Rhys is also committed to his highest transformation, and also serves to help others achieve theirs. We discuss a few elements of his process, including trauma and meditation.Rhys is an absolute gem of a human, and he has much to teach and share, for those who have the ears to hear.You can find out more on his page on Facebook:https://www.facebook.com/lifecoachrhysOr you can check out his website:https://awakenwithin.co.za/Enjoy this wonderful conversation!

I got the chance to ask Candice a few questions about eating eggs:What is the difference between organic, pasture-raised, free rangeAre organic eggs better? If so, why?Are eggs a good animal-based supplement for vegans and plant-based eating?If I'm only eating plants and eggs (veggan) what else do I still need to think about supplementing with, if anything?How much is too much when it comes to eggs?Eggs, fat, cholesterol and heart disease...This was a really wonderful conversation, thank you Candice!

This is the first class in the series on the core. The core should be the first priority for most people on their movement journey.We cover what the core is structurally.4 layers of absmany paraspinal musclesdiaphragmeven lats and trapsWe look at six different functions to consider when working with the core in movement.spine stabilityconnection of upper and lower bodylower body foundational stabilityupper body foundational stabilityone role of intra-abdominal pressurebreathingWe summarise what we have learnt and hone in what our very first next step needs to be on our journey to develop the core.neutral spine stability

Health is not simply the absence of disease but is the polar opposite of it. We have a much greater capacity for feeling good than simply being free of illness.

Meet Micahel, my teacher, friend and spiritual brother. We finally got a chance to chat about so many things that we love talking about, except we recorded it this time.From meditation to the art of letting go, Vipassana courses and trauma healing hacks, Michael really has been around the block when it comes to doing the work to grow forward and heal.Find him on Facebook and Instagram.

I can tell you that when I think about getting old, I'm not scared of wrinkles or grey hair. What I am afraid of is becoming weak, disabled, losing my independence along with my grace and confidence.At the heart of everything I hope to avoid as I age, is the loss of my movement ability. I'd prefer not to become more uncomfortable in my body, and able to do less of life over time.However, most of us think that disability is a natural consequence of ageing, that losing function and fun are a part of the process. And not just a small amount, later on. But most of it, from the moment we turn 30. (And I mean most of it - we've even forgotten what we are capable of)But I don't buy it. This miracle movement machine is the most resilient system we know. Due to its developmental nature, it can only become what it does.A lifetime of poor movement is a more likely culprit to create a body with poor movement than ageing - that makes much more sense to me.I've dealt with countless people that claim they have no idea where this injury or issue suddenly came from, and I have to bite my tongue before I ask,"But sorry ma'am, your body looks like you haven't nurtured its movement for decades - what do you mean this came from nowhere?"If we wish to maintain youthful movement, then we must exercise youthful movements. If we don't want to become rigid and flexed like a chair, then we must continuously unravel our sitting.Movement is life, the loss of it, death. It has become common to excessively lose movement ability, but common is not normal.I believe that we can keep our youth while we age. As much responsibility as we are willing to take for what we become is as much control as we claim over the outcome.Let's acknowledge that we are crafting our future through every moment.We are the sum of our actions.

When we lie, we choose a story over reality. When we give our energy to the story instead of reality, then we become more invested in our mentality than reality. Where attention goes, energy flows.Losing touch with reality is a definition of psychosis.None of our actions is free of consequences - how we think now will shape how we think later. If we lie now, then it will be easier to lie later - plus we've invested more of ourselves into the mental story instead of reality. A feedback loop that can slowly imprison us.When our stories' magnetic pulls become stronger, it gets more difficult to detach our awareness from their activity (our minds). However, a major goal of our meditation is to observe our minds more freely - lying is in opposition to that.Research shows that lying is linked with a host of unwanted physiological effects. Just observing dishonesty can induce stress.Lying stems from non-acceptance of what is. Non-acceptance breeds anxiety. Anxiety and psychosis are an uncomfortable cocktail. Lying, even small white lies, is one of a few ways that we give our power away to the default mode network of our automatic animal side.The wisdom teachings have tried to guide us to reduce our suffering - this is why truthfulness has been important to all of them. Not because our behaviours are being judged, but because we harm ourselves so easily without knowing it.Our actualisation depends on us honouring Don Miguel Ruiz's first agreement; Be Impeccable With Your Word. Or, slip further into the psychosis of mental stories.

I shared previously, in my post on the ambiguity around dieting, that it is not wise to copy someone else's way of eating (diet) for anything more than seeking ideas or experimenting. We are unique snowflakes, and our personal needs are constantly changing - those are what we need to meet, not a set of rules. A few principles that I have used, and which have helped me navigate nutrition far more easily are below.To meet our ever changing needs, the only way that I can see is to become sensitive to the body's cues - physical and mental. I monitor everything with self-awarenessI pay close attention to the effects food has on my moods, energy and inspiration - these are the first places I feel dips. I have realised that when I drink coffee, I mask the mood and energy changes from my food so I can only judge my foods impact when I'm not having coffee. Some of these signs only show up a day or two later, like a delayed hangover, so to tell where each signal is coming from required me to cut out a lot to reduce the noise and then reintroduce and monitor (elimination diet). Then, my stools, skin and fat composition are great markers too.I avoid inflammatory foods: processed, dairy, refined sugar, gluten, alcohol, caffeine.I chase healing foods with high nutritional density (more nutrients per calorie) and anti-oxidative potential. To achieve this, my diet is by far mostly plants, and well-sourced eggs. I try and eat as many different colours and types (leafy, tuber, nut, seed, legume etc.). If I eat any meat (once a month at the moment), it's well-sourced (organic and local).I introduce change frequently, in the forms of fasting (intermittent & prolonged) and cutting out specific groups for a period of time - like going vegan for a few weeks. Once a month I do 1-3 days of liquid only - smoothly blended soups and smoothies, organic veg juices and water. This has been found to have an anti-inflammatory effect on the gut, and my energy shoots through the roof when I do it. Plus my skin and fat composition improve noticeably too. I also spend a few weeks at a time focusing on a different macronutrient profile, low carb most often.I have a mixed relationship with the concept of balance when it comes to food - because I do not choose a balance of health and disease.

Website: craigvan.comBook: https://www.amazon.com/UnSit-Your-Ultimate-Guide-Sitting-ebook/dp/B096QYSM4ZCourse: unsityourback.comIf you open any book on biomechanics, you'll find a central concept that describes the base layer of functional human movement - Proximal Stability, Distal Mobility.Healthy bodily movement is built on being stable toward the centre - spine, core and torso - and mobile away from the centre - hips, shoulders and limbs.For the spine, I started by developing stability strength, especially in its neutral position, its most stable and resilient shape.You can practice building neutral spine stability while tolerating all kinds of loads, and with your body in all kinds of positions. No reps, just hold - stability, not mobility - yet.⚠️ Most people lack spine stability from decades of relying on a backrest for support while sitting. However, not many people are training neutral spine stability, and an epidemic of back issues is the consequence.For the limbs, it's all about movement proficiency, measured by how much range our joints have and how much strength and control we have throughout those ranges. Range PLUS strength.You can start by strengthening throughout your full current range. Then, work to increase your range over time.⚠️ Most people have no idea how far they are from optimal ranges yet still spend most of their energy on strength or fitness instead. It is difficult to concisely describe how much more resilient mobility will make you compared to fitness. Injuries and early onset ageing are the obvious consequence.These basics are just that, basics. Of course, many variations of these concepts are possible beyond this foundation, but I believe this is the best first step we can take to access them.

If what we eat fuels us, becomes us, interacts with all our layers, and shapes what we become, then we have a host of implications to think about when choosing what to pass through our system.Not many foods are absolutely good, nor many absolutely bad, and dose can turn something good into bad, even water.Each of us is as biologically unique on the inside as we are on the outside. And our unique needs change over time; at different life stages, after injury or illness, when our activities change, if we're a woman cycling through the month.Despite our analytical arguments over which specific diet is the best for all humans all the time, there is no constant anywhere in nature - days and nights, seasons, droughts, and migrations are a few things that prevent it. Even our different geographical histories mean that each of our ancestors had access to different foods. The only constant in nature is change, and surely that's what our DNA is most familiar with.Looking at eating through these lenses makes it clear why we don't see much agreement in nutrition. And why with each decade of nutritional science, we backpedal on a few fundamental assertions. Or that despite whatever we have learnt, most people are still victims to their diets.So what can we do about this? How on earth could we possibly know how to navigate our nutrition through all that uncertainty?You can probably guess that it's not by figuring out the one nutrient, supplement, hack or diet that your friends are raving about. And it's probably not in that book or TV show that's trending.No.Trying to generalise any diet is inherently disregarding our unique and dynamic needs.What we need are principles and some solid self-awareness. We need to understand a few meta ideas, and we need to start paying attention to our personal experiences. There is no black or white in real life, especially in nutrition.

Many ideas I want to share about health and vitality require us to agree on a perspective. I've been using a framework to interpret events in my body and mind, and it has served me well.“The optimist is right. The pessimist is right. The one differs from the other as the light from the dark. Yet both are right. Each is right from his own particular point of view, and this point of view is the determining factor in the life of each. It determines as to whether it is a life of power or of impotence, of peace or of pain, of success or of failure.” - Ralph Waldo TrineIt is easy to respond well to health and vitality. Responding optimally to injury and illness is where we have an opportunity.Responding pessimistically makes me feel like a victim, blaming causes beyond my control (misfortune or bad luck). I also land up feeling like there is nothing to gain, only to lose, and this creates depression.Responding optimistically helps me see the obstacle as a gift to develop a deeper understanding of myself and to grow. It also has a sense of meaning that comes from knowing this is the most important information (injury/illness) I need right now to take my health to the next level. Together, this creates the sense of having something to gain from this temporary limitation.Being optimistic makes the whole experience more comfortable, from my genes upward. Instead of being set back, I have an opportunity to move forward and become a better version of myself. These are the victories. By shifting my perspective, I am inspired into learning and action, instead of being depressed into inaction.What appears to debilitate us can become the key to enabling us.“The impediment to action advances action. What stands in the way becomes the way.” - Marcus Aurelius

Health expresses itself through our genes, which are controlled by the inputs they receive.Of the many inputs which determine our fate, the way we eat, move, and think are the most important, for three reasons:far-reaching, they have significant system-wide effectsinescapable, there is no pause to our process, for better or worse, these inputs never cease every moment we are becoming what we docontrollable, many other input signals are not in our control, these are completely.Each one of these three domains is so influential that to ignore any one of them would leave a gaping hole in our vitality.Conversely, to fully engage with all three simultaneously opens up new possibilities for healing and thriving.If you're hoping for medicine or technology to save you, they don't work very well on top of decades of unoptimised behaviour - first be your best, then see how you can supplement that if you must.If you haven't optimised your eating moving and thinking they are probably harming you.Take responsibility for what genes you put on every day, they will reward you with an aliveness that can only be appreciated through direct experience.As much health as we are missing is the depth of life we are not experiencing.

Is it possible that the very bias we have called self-serving is one of the ways we do ourselves the most disservice?Let me know what you think!

I have made an effort to get up to speed with Bitcoin over the past few weeks. I quickly discovered that Robert Breedlove and Michael Saylor should be listened to when it comes to money dynamics and Bitcoin.Robert Breedlove hosts a podcast called 'The "What is Money?" Show', and it started with a series featuring Michael Saylor - double-barrel brains. They aimed to deconstruct the question 'What is Money?' and build up to describing Bitcoin and its implications. Building up from first-principles, and they mean it. We spend the first episode in the ancient worlds and a good chunk of the second episode trying to make it through the dark ages. This goes way back. I have decided it is quite an essential conversation for me to understand, so I'm making notes, and I'm sharing them with you if you dont get around to the 11 hours of conversation.

ELEVEN Reasons why I don't eat gluten-containing products...[1] It interacts with a gut protein called Zonulin which increases the permeability of our intestinal wall - this wall is THE barrier between the inside and outside of our bodies. Many molecules not yet completely broken down can then come in.As a result of permeability, linked to:- IBS, Crohn's disease, ulcerative colitis- Systemic inflammation and auto-immunity, even psychoses from neurological auto-inflammation(these conditions are at pandemic proportions, gotta be coming from somewhere right?)[2] Compared to other whole foods it ranks lower in nutrient density - when I drop the gluten I'm forced to get these calories from other more dense sources.[3] It cannot be eaten in its natural form, it has to be processed through a number of steps, into bread or pasta mostly - at least rice just needs to be cooked slightly to soften it.[4] Gluten-containing grains have typically been the largest commercial crops - the epitome of factory farming. From high levels of chemical fertiliser and pesticide to soil degradation and environmental damage. Local is lekker.[5] Grains were popularized through the food pyramid, which was promoted by the people that profit from these large crops (USDA). Conflict of interests.[7] The reported benefits compared to other whole foods just are not convincing enough for me. A few vitamins and minerals (all plants have these) and fibre (much richer sources of fibre out there).[8] If I'm strict with this one nutrient, the quality of my entire diet improves significantly - so many products pretending to be real food contain it.[9] Inflammation is an accumulative insult, just because I'm fine at 30 doesn't mean I'll be fine at 50 - I don't want to wait to find out I've done irreversible damage.[10] Any food we land up consuming on most days needs to earn its spot properly, gluten grains just don't IMO.[11] I get gas and bloatedness, and my energy drops, when I eat gluten-containing products, doesn't feel as light and as comfortable as when I don't. The first pillar of Functional Medicine: Biological Individuality, what's good for me is not necessarily what's good for you. Only you can know, through trial and error, lots of self-awareness, and self honesty, know what is best for your body.If this interests you, please let me know - I will do a more formalised and referenced version of this soon.

Hi, I'm Craig, and I am an information junkie. I'm hooked and it's wrecking my mind while I believe it's good for me. Imagine being an info junkie swimming in an ocean of info

At 20 years old, I had a realisation that changed everything for me. I've summarised what happened, and what you can learn from it too.I have never known what triggered me to do it, but as an atheist second-year engineering student, I read a book called ‘Buddha, A story of Enlightenment', by Deepak Chopra.My eyes were opened to meditation. And as a fitness junkie, my mind was open enough to imagine that it is possible to train our minds too.As a scientist, I went straight to the literature and found the benefits - and that was the start of me sitting every day. A few months later, I found the Vipassana 10-day silent meditation course. As they say, the rest is history.At the core of what shook my reality was the insight that my state of mind is more important than anything else I can master in this life if I want to have a happy life.It is up to me to make a heaven or a hell out of every moment. All events outside of me are beyond my control, all responses within me are in my control.It is scary, to admit that we cause our own suffering by reacting the way we do, that only we can be held accountable for the way we feel. If we accept this, we become completely capable of becoming happier people. Taking responsibility gives us our power back.We have a self-serving bias, we take credit when things go well, but blame when they don't. We can't admit that we cause our own pain, so we externalise the blame. It makes it easy to feel good about ourselves in the short term but it makes our suffering worse in the long run.The next time you think your unhappiness has been caused by something outside of you, notice, and don't trust that thought. Start investigating how to choose a different response - a response that gives you your power back.Take this a step further, next time you get injured, sick, depressed, or stressed - don't blame some bacteria or virus, your genetics, fate, boss or job, step back and practice taking responsibility. How can you change things? A paradox, by accepting that WE are responsible we get control back.If you find it difficult to manage your reactions, a stillness meditation practice is the most effective way I've learnt how to build my conscious willpower - doing more of that would be my advice.

One of my greatest teachers in this life has been physical injury, here are a few lessons that I've learnt from her:PatienceThere is no quick. Your body heals as it does - perfectly. Concern yourself with creating the best conditions for healing.Besides trauma, most injuries come from moving badly for too long or doing too much too quickly. Or both. Remove 50% of the risk by being patient.Listen. Pay attention - you're receiving instructions, not giving them. Your body guides you with signals and signs at every step, pay attention, and give her what she is asking for - stop demanding.Persist.Never stop. With patience and a plan, you can achieve more than you dreamed possible.'Most people overestimate what they can do in one year and underestimate what they can do in ten years.' - Bill GatesThere's always a lesson.Take responsibility. Your body can only become what you do with it. If it's sore or broken, you've caused that - nothing else can.MoveMost injuries need more movement than rest. But not many of us are sensitive enough to navigate how - back to the second point, Listen.Give more than you take.In some way or another, you've been asking more of your body than you've been giving - that's how injury happens.The gift is in the injury.Like every other obstacle in life, our greatest growth can come from these trials, with the right perspective.There is always hope, and if you go deep enough you'll see that injuries happen FOR us - not TO us.Pain is speaking to us, not punishing us. We have demonised all things uncomfortable. Pain is not bad, it is information to be used. It is sophisticated signalling that can guide us when we understand.

Sitting is toxic and absolutely pervasive. Entrepreneurs, knowledge workers and digital creators are building magnificent brains (even second ones), but their bodies are breaking. We've digitised the solution and the protocol is as follows:Optimal Healing and Recovery:Without priming for healing, the rest of the steps are irrelevant. As a bare minimum, we deal with sleep, stress and refined sugar.Spine Ergonomics:Leaving our body in any single position for long is stressful - we use postures with the least stress, and for the spine it is neutral. Pay attention to those natural curves.Spine Stability:A lifetime of not supporting our own spine has left us unable to support our own spine. We develop the skill and strength to support sustainable spine positions in many activities.Hip Mobility:Decades of flexed positions have left them incapable of many other positions. This mobility must be restored to move our hips more than we do our lower backs.Shoulder Mobility:Excessive forward rounding of our shoulders has left them rounded forward. We restore mobility to avoid using our spine when we should be using our shoulders, and to take the pressure off our neck that forward shoulders create.See (http://unsityourback.com) for more information, or to get started.See this post and its commentary at http://craigvan.com/15 .

I'm thinking about thinking in public, here are a few reasons why:Leverage, small steps to turn my knowledge into media to generate value uncoupled from my time."Productise Yourself" @naval says turn your knowledge into leveraged assets through code or media.“Give me a lever long enough and a fulcrum on which to place it, and I shall move the world.” Archimedes@khemaridh talks about finding your $10/h work, I know mine is productising myself, but how...To find my HIGHEST leverage work I must collect data, cycles of putting many ideas out, getting feedback and learning what the market actually values most from me - not just doing what my mom said I was good at. Requires many cycles, but is accurate.Compound interest doesn't only apply to money - but also leveraged assets (code and media) - same strategy though; long term consistency.Journaling, aloud with deliberation - we know the benefits of journaling, so I can learn from my thoughts, and so can you.I love thinking, and believe I have many wonderful thoughts to share - the time is long past that I do (I think this is innately human).

Welcome to the Craig Van Cast - In this conversation you're about to hear, Richmond and I pick up from where we were last in episode 12. This time, we moved into the realm of men's work. It was such an incredible conversation;  we covered role models, what the true meaning of the word PROVIDE is and then what it means to be a provider, we talked about the dance between strength and vulnerability which so many of us men have seemed to struggle with, Richmond also explains how important service and selflessness are, on the journey towards self-actualization . We also talk about the inaugural ONLINE MEN's GATHERING that Richmond is hosting towards the end of March. There is a lot in here, if you are a man and are interested in your growth, or if you know a man that is interested in his growth. And, if you enjoy this conversation, then you'll love episode 12 and I recommend you go give it a listen as well! Now, I hope you enjoy this conversation as much as I did - and a big thanks once again, to Richmond Heath. Helpful takeaways from this podcast are the following:Generally, there is greater interest in women to do the healing work and to acknowledge their brokennessFor most men, there is a culture of ignoring the body, overriding the body, Mind over matter which can help men achieve things but when it is out of balance, it often comes back and causes more harm than good.There is change happening. Nowadays, more western men are opening up to change. There is an uprising of men who are encouraged and supportive to be more vulnerable, to be connected to their bodies and to be in a more harmonious relationship.Men also suffer. Reference (book):  Myth of Male Power Looking at statistics, men do suffer through their health, relationships, mental well being just like everybody else despite the history of power and privileges.Reference: Podcast with Jonah Robins -  he said something along the lines of “at our call, when we're not living out of our trauma or our wounding and we're in a relaxed physical body, and we feel good inside our body, we are naturally loving, engaged, fair, equal, harmonious-in-relationships people. This is important because being in a position of privilege and power, if we are not able to integrate that and to live in a really integrated, grounded way, we're using that power and privilege for the benefit of all, then it can be a huge burden and it can come out of the trauma patterns in our culture. Continue reading #13 Men's Healing w. Richmond Heath at www.craigvan.com

Welcome and thank you so much for listening. It's my central mission to create more Freedom, physically and mentally, for myself and anyone else that I can. On this mission, I've learnt that healing trauma in the body-mind is super valuable for anyone looking to experience their now moment freer of their past.In this conversation, you're about to hear I chat to a gem of a human, and an absolute Jedi in the field of healing tension and trauma in the body, and actually far beyond.Richmond Heath was my guest for this one, he reigns from near Melbourne Australia - and I must say, this was my favourite conversation so far! Richmond is just so easy to speak to and has so much wisdom to share.Richmond is responsible for introducing TRE to Australia and has been leading the charge there for over a decade.He describes TRE not so much as the mission he's on, but rather the vehicle for his even greater mission - a mission which I am so grateful for him being on; a mission to directly expand the hearts and minds of so many people.He's actually also about to launch an inaugural online men's gathering for which you can find the link in the show notes. Incredible stuff!We already have a follow-on episode scheduled, soon, because we went so deep into trauma, TRE, embodiment, meditation, and more, that we didn't even get to talking about the men's work that he does, something I'm really looking forward to chatting to him about.So let me know what you think, or what you learn, I'd honestly love to hear from you - otherwise, please enjoy the show. The role of myoclonic twitches - spontaneous muscle activations in utero are fundamental to our muscular and neurological development. Check out this amazing footage that Richmond has on the TRE Australia website https://www.treaustralia.com/product/our-first-embodiment/How the tremor mechanism is not only a way to let go of unwanted baggage, usually from the past, but it is also a way that the body spontaneously reorganizes itself and thus improves and expands us. Richmond insists that the tremor in TRE has a powerful capacity to evolve us, not only restore us.As a consequence of the growth through TRE Richmond describes thathe is softer physiologically and psychologically, not so rigid or fixed - perhaps forgiving and adaptablehe is far more capable of dealing with uncertainty than he used to be, and how much more easily he can navigate not being in controlhe has discovered that things in life are not always solely dependent on his own limited conscious mind - he has more resources available that he is not aware of. This has been a process of surrendering and trusting.Continue reading #12 Living Through the Body w. Richmond Heath at www.craigvan.com

Hello everyone, welcome back to the podcast - it has been a while, but we're off with a new season. As you may be able to tell, I am not using my usual sound recording equipment for this one, I have been on the move and did not want to delay getting this information out - just so you understand.I had a conversation with Michael Collins from sugaraddiction.com about sugar, of course. Let me tell you, he's not beating around the bush, sugar is a drug, and we are all addicted, period. Maybe you prefer flour-based food products to sugar ones, but Michael shares how they are not so different when it comes to our health.I was blown away by what he shares after working with thousands of people to give up this drug.I'm also grateful for the strategies he shares to help anyone give up this habit, don't miss it.We also touch on the massive emotional side of sugar addiction, and addiction in general - something you have to understand if you're struggling to drop this poison.Lastly, Michael shares the most important place that you should be getting your dopamine bumps from when you stop getting them from sugar - crucial information.We cover the following:Michael's story of how he came to work with sugarsugar as the original gateway drug, and also as the most common cross addiction when people give up other substancesthe story of Michael raising his children without sugar, flour and caffeinethe importance of community support in giving up sugarend-stage type 2 diabetes as a real downstream state of sugar addictshow sugar, a natural-seeming nutrient, can be so toxicwhat's happening physiologically when we ingest sugarthe role of fructose in sugar addictionhow we use sugar to self-medicate and self-regulate our emotions and stress, and how doing this from early on in our life stunts our emotional developmenthow sugar, caffeine, and flour are relatedgetting sugar classified as a drug, so that people can get real help to recovera brief history of sugar, the industry, and our culture around ita VERY long list of issues that people are dealing with as a result of sugar, diabetes, Alzheimers, autoimmunityif sugar were introduced into our society today, it would not be approved by FDAthe importance of exercise in replacement dopamine sources when we remove sugarhow important whole foods are when giving up sugarsome of the borderline foods to be careful for when giving up sugardifferent kinds of sugar detoxeswhere Michael and his team are going, how they intend to march forward on changing the world

This is the Thrive Mastery podcast, I'm Craig Van, and I'm joined in this conversation by Mat Fisher - a specialist in Peak Experience states and coaching, reigning from Austin, Texas. Mat is one of the most grounded people I have spoken to in a while, and he has left me feeling motivated to be a better man.In this episode of our TRE series we manage to cover another angle of the TRE practise, looking at its wide range applications and yet again, just how useful this medicine can be.Mat has a message for you if you are stuck in the modern story, climbing your way to the top of the mountain, not soaking up the beauty, and the joy, within the moment right in front of you. All while you wait for some different, or future moment to fulfil you. Stick around to hear what it is.Mat has done lots of work on himself and has tons of experience coaching all kinds of people - previously working as a personal trainer, and currently coaching high performers to access peak experiences. As a man, Mat is leader, a north star that we can use to direct ourselves towards our own more meaningful experiences.