The Health & Happiness Podcast

It's our last episode of The Health & Happiness Podcast! We reflect on the last (nearly) 2 years and 92 episodes we have created. Thank you to everyone for tuning in and following along for this adventure! We hope we were able to provide some valuable content for you. :)

On this episode of The Health & Happiness Podcast, we're talking about decision fatigue. What is it, is it real, and how does it impact our lives? We're answering alllll the questions!

In this episode of The Health & Happiness Podcast, we're talking all about stretching. The research is definitely fairly inconclusive on this one but we find out what stretching can be good for, when stretching can have negative effects, and how to get started.

On this episode of The Health & Happiness Podcast, we're talking about the only constant in life -- change. Change is hard for all of us, even when it's good change, but I think we can all agree that life gets a lot easier when we can stop resisting change. How do we do that? Tune in to this episode to find out!

On this episode of The Health & Happiness Podcast, we're delving into the psychological concept of "acting as if" and how it can be applied to our lives. This strategy has more benefits than either of us realized! https://www.researchgate.net/publication/237809318_Expanding_the_Acting_As_If_Technique_An_AdlerianConstructive_Integration https://cogbtherapy.com/cbt-blog/2013/8/26/act-as-if https://www.mindfulnessmuse.com/psychology-research/psychology-research-change-your-life-act-as-if https://ct.counseling.org/2013/04/reflecting-as-if/ https://positivepsychologynews.com/news/shannon-polly/2015062531882

On this episode of The Health & Happiness Podcast, we discuss the healthcare system. Does our healthcare system really promote health? As usual, we take a look at the research to try to answer this question. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8200063/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7345303/ https://bjgpopen.org/content/1/2/bjgpopen17X100809 https://journals.stfm.org/primer/2021/curles-2021-0043/ https://www.weforum.org/agenda/2022/02/study-regular-exercise-can-prevent-death-from-covid-19-by-up-to-42 https://bmcresnotes.biomedcentral.com/articles/10.1186/s13104-019-4240-1/ https://www.healthcaredive.com/news/health-care-workers-prone-to-obesity/245974/

On this episode of The Health & Happiness Podcast we explore the hot topic of marijuana and its possible benefits for treating pain and epilepsy. As usual, we need more research on this topic, but were both interested to see some of the more recent research that's been coming out. https://medlineplus.gov/ency/patientinstructions/000899.htm https://link.springer.com/article/10.1007/s00464-022-09038-8 https://papers.ssrn.com/sol3/Papers.cfm?abstract_id=3705744 https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0222577 https://reader.elsevier.com/reader/sd/pii/S0167629617311852?token=60CC34978FDC3E15C65DA7F7B42F5E71EE650AA9E5CCB84435C3A2712386F905343839980D3DA1E0F476C1746275C5B4&originRegion=us-east-1&originCreation=20221009140127 https://www.liebertpub.com/doi/abs/10.1089/jpm.2019.0374 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8792993/ https://www.sciencedirect.com/science/article/pii/S0272735816300939 https://mghcoe.com/research-review-lets-study-the-risks-and-benefits-of-medical-cannabis/ https://jamanetwork.com/journals/jamanetworkopen/article-abstract/2790261   https://pubmed.ncbi.nlm.nih.gov/29511052/

On this episode of The Health & Happiness Podcast, we're taking a look at the science on maternal age and pregnancy. What complications arise based on age? Are there other factors involved? Unfortunately, there's a shockingly low amount of research on this topic, but we took a dive into what we could find to answer some of these questions. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4532312/ https://www.webmd.com/baby/news/20140203/babies-born-to-moms-over-35-may-have-lower-risk-for-certain-birth-defects https://bmcpregnancychildbirth.biomedcentral.com/articles/10.1186/s12884-019-2400-x https://publications.aap.org/pediatrics/article-abstract/111/Supplement_1/1152/28574/Maternal-Obesity-and-Risk-for-Birth-Defects https://www.sciencedirect.com/science/article/abs/pii/S1047279720302878 https://www.sciencedirect.com/science/article/abs/pii/S0002937819310300 https://reader.elsevier.com/reader/sd/pii/S1521693420300961?token=B43688DBA743DB7CB0CFCF87A6AB2E15CEEB716731B557A0371B4E6174562782AA8E9E6B3B66581E2798B577ED144208&originRegion=us-east-1&originCreation=20221001222502 https://onlinelibrary.wiley.com/doi/epdf/10.1111/dmcn.12017?src=getftr https://www.sciencedirect.com/science/article/pii/S0887899416308360 https://www.washingtonpost.com/health/what-percent-young-adults-obese/2021/12/03/b6010f98-5387-11ec-9267-17ae3bde2f26_story.html

On this episode of The Health & Happiness Podcast, we discuss high protein diets and their health benefits and potential risks. We take a look at the research to determine whether this new trend is all hype or based in science!

On this episode of The Health & Happiness Podcast, we discuss an alternate option to Talking Out Loud -- just in case you're not comfortable enough to talk to yourself out loud. :) We could go on and on about the benefits of writing, so make sure to check out this episode! https://theconversation.com/writing-can-improve-mental-health-heres-how-162205 https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentID=4552&ContentTypeID=1 https://www.rtor.org/2019/06/12/how-writing-can-improve-your-mental-health/ https://www.psycom.net/mental-health-wellbeing/the-healing-power-of-writing

On this episode of The Health & Happiness Podcast, we talk about the benefits of talking out loud to yourself. Surprisingly, there has been some evidence that external self-talk can actually be quite beneficial! https://pdf.sciencedirectassets.com/277811/1-s2.0-S1877042811X00071/1-s2.0-S1877042811008019/main.pdf?X-Amz-Security-Token=IQoJb3JpZ2luX2VjEHUaCXVzLWVhc3QtMSJHMEUCICPwc6lzmt5YfJoqMZGugnY4rA%2BbII%2BpPPFZStVC%2FGB2AiEAgedQsyKVpQc7ar%2FasS5yeYag3VFZ0Vb3%2Fe9BHUHyHlkq2wQI7v%2F%2F%2F%2F%2F%2F%2F%2F%2F%2FARAFGgwwNTkwMDM1NDY4NjUiDDfz6VqSj5tXltCrAiqvBIKJ6oKLShXdO2luos%2B92W7l89NmVse2D0%2BAW7OLuoiGYSvfbNu5PJO2qAa9ZbsTc8bv1VVinkyUFpipknNPvFs744fspMyowh2ymCJrJg5zfxdcnSQJO5CmXnhZr3GStvi5l6EOFyPmC6i6JC5bGGz1h%2Ba4VDvQ1PK0Clz0LK1HIANIHWY8u%2FXU%2FLkPVmmhabwqu%2FGESYM3mHk3sFY1sMBqR2HXYTYdZVz6pNORNcbFCcarssR%2FOHfr49k1IY96Sn9%2FnGbo9m5toW8pxHX6OKobBLbm6vxpyGFgiXOXCT4UBZ7zUUokrlejnDEigqaMbPAkq9nQj9nc71fXcvf%2Buc2Iz98xJmu1sIgREHcX6n%2BQaaPF1hBRAyVWYEz7NdpT7WL9a5GmTIVTZr6inRI%2FDd9a4dPluRSH2FeKhB3qo6YHihAta%2B1LftpYswjbfeEE1cvo%2B3M7EzWua8jhM6OWpdAd8I7SQqv14gxCAeTwL3EHMe%2BJKUvQkDhJzm9Y139nYj8f98Wu67MgRhbBAVq7NuLJk%2B19C3I1gQWyLl9r0G4JBqISLrAN1e%2FoQPNQcyxmfDZ1UEioB9AtztguFvytC8KnxdHg4F%2FAe1P%2FfI%2Fjh0OFUSg9lSm9IsH5JVOIADLXdwHBJIzGNI7a0NpeWnnKwyi4Zd6CTjDxfQ1NlBYfNH%2BSkF8eJxeigdgj22suDdPYa9wK39%2FVJf8Hpo3UNRT3XlyouQGKiRA0ogGlUtIsY9cwuKComAY6qQF2AQ4MJibclXiWPwJ3eHnc3nNwv2Q%2Fkf8KFFjmjeRiO09rUZ886ukZ%2BJmkFWmPZSjNtoxvpPKzGDtbO4Yl0evdY4zTl0DJhqqTckbSSiKxEiB94yE3n%2FNVsbKpQ1Ufvj5Rq%2FF%2Fr4lai2g6fSOtOW3nT4VUXCU9UYiVZt%2FJpLJtz1gc6fRV2fBA9tByD7wUz5DBZ0I8oTd7QvyJjNZrr%2FDfC4LLGXJ079jI&X-Amz-Algorithm=AWS4-HMAC-SHA256&X-Amz-Date=20220827T132813Z&X-Amz-SignedHeaders=host&X-Amz-Expires=300&X-Amz-Credential=ASIAQ3PHCVTYTO5GHSOV%2F20220827%2Fus-east-1%2Fs3%2Faws4_request&X-Amz-Signature=47f7d9d1bb5fd1cbfe4c20616b0926aeb7469d4a87755989ae31d8667a08de0e&hash=10e41a1e09d62d4790b61914bc67265c42c419327c4c993a5fbb41928ba8645f&host=68042c943591013ac2b2430a89b270f6af2c76d8dfd086a07176afe7c76c2c61&pii=S1877042811008019&tid=spdf-f0f8d160-0acc-4350-ba8c-111d6af198c9&sid=40c094b29bf7154d0969f880c8285872a957gxrqa&type=client&ua=4d52545a505451585407&rr=741526287b288e98 https://psyche.co/ideas/talking-out-loud-to-yourself-is-a-technology-for-thinking https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4879139/ https://www.nytimes.com/2017/06/08/smarter-living/benefits-of-talking-to-yourself-self-talk.html https://www.nbcnews.com/better/health/talking-yourself-normal-here-s-how-master-it-ncna918091

On this episode of The Health & Happiness Podcast, we talk about how to know if you're living your most authentic life and if you're not, we share steps on how to help you start. https://writingandwellness.com/2011/02/11/5-clues-you-may-be-living-someone-elses-life/ https://soulsalt.com/create-the-life-you-want/ https://www.lifehack.org/articles/communication/9-ways-stop-living-someone-elses-life.html https://www.wikihow.com/Live-the-Life-You-Want https://www.inc.com/news/articles/201108/study-says-ambitious-goals-make-people-happier.html#:~:text=As%20if%20you%20needed%20another,the%20Journal%20of%20Consumer%20Research. https://www.zmescience.com/science/attainable-goals-happiness-9536354/ https://www.entrepreneur.com/article/283259 https://youtu.be/oG0yGI_Za8w https://youtu.be/OobyPhFDezY

In this episode of The Health & Happiness Podcast, we take a deep dive into self-trust -- what it is, what it looks like when you don't trust yourself, and ways to build trust with yourself. It's an episode you don't want to miss!

On this episode of The Health & Happiness Podcast, we're talking about the benefits of smiling -- even if it's fake. At some point, we have all probably heard or thought to ourselves "just grin and bear it!" when facing a tough situation. But is there any truth to this piece of advice? Feeling good usually makes us smile, but does it work the other way around? Can smiling actually make us feel better? Tune in to find out!

On this episode of The Health & Happiness Podcast, we're chatting about obesity and how it affects all aspects of your health. Make sure to check out episodes 45 and 63 of our podcast for some great starting places for those who are just beginning their health journey! https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4516560/ https://www.cfp.ca/content/66/2/117.abstract https://www.sciencedirect.com/science/article/pii/S0161893822000114 https://www.sciencedirect.com/science/article/pii/S1876034122000119 https://www.cureus.com/articles/99157-a-review-of-covid-19-in-relation-to-metabolic-syndrome-obesity-hypertension-diabetes-and-dyslipidemia https://onlinelibrary.wiley.com/doi/full/10.1002/dmrr.3465 https://www.sciencedirect.com/science/article/abs/pii/S1550413121006318 https://reader.elsevier.com/reader/sd/pii/S2666667722000538?token=9EAEDD87AD47314C2A769289144044E2F9642A87FBD2B0D0F8345863F6AC60235AE447353232E95A155927E10D712DD9&originRegion=us-east-1&originCreation=20220805115417 https://onlinelibrary.wiley.com/doi/full/10.1111/jhn.12999 https://www.sciencedirect.com/science/article/pii/S2666606521002248 https://journals.lww.com/transplantjournal/Fulltext/9900/Trends,_Social_Context,_and_Transplant.105.aspx https://www.tandfonline.com/doi/abs/10.1080/08830185.2022.2083614 https://www.nature.com/articles/s41366-022-01133-z https://www.psychologytoday.com/us/blog/brain-wise/201904/the-science-habits https://www.ajmc.com/view/obesity-tops-list-of-causes-for-lost-years-of-life-beating-tobacco

On this episode of The Health & Happiness Podcast, we're revisiting one of our most popular episodes/topics -- negative self-talk. Tune into to see just how important the words we use to ourselves are and how to work on both recognizing and changing the way we talk to ourselves. https://www.verywellmind.com/negative-self-talk-and-how-it-affects-us-4161304 https://www.tandfonline.com/doi/abs/10.1080/10413200.2020.1795951 https://www.sciencedirect.com/science/article/pii/S1747938X2200001X https://journals.sagepub.com/doi/full/10.1177/2167702620951539

On this episode of The Health & Happiness Podcast, we're discussing fear of failure and the impact it can have on our lives if left unchecked. Travis shares some of his own personal experiences with fear of failure and, as always, we provide some strategies to overcome this fear. https://journals.uvu.edu/index.php/jsl/article/download/19/17/#:~:text=It%20is%20also%20noted%20that,275). https://www.mdpi.com/1660-4601/16/9/1563/htm https://podcasts.apple.com/us/podcast/perfectionism/id1553846653?i=1000569516975 https://podcasts.apple.com/us/podcast/episode-4-negative-self-talk/id1553846653?i=1000512068675 https://www.delawareonline.com/story/opinion/columnists/2014/03/05/fear-of-failure-undermines-economy-and-government/6085809/ https://www.verywellmind.com/what-is-the-fear-of-failure-5176202 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4545197/ https://kentuckycounselingcenter.com/fear-of-failure-atychiphobia/ https://www.dovepress.com/fear-of-failure-among-a-sample-of-jordanian-undergraduate-students-peer-reviewed-fulltext-article-PRBM

On this episode of The Health & Happiness Podcast, we talk about procrastination -- why we do it, how it affects us, and strategies that we can use to procrastinate less. https://www.sciencedirect.com/science/article/pii/S1747938X18300472 https://solvingprocrastination.com/why-people-procrastinate/ https://journals.sagepub.com/doi/full/10.1177/20501579211029326 https://www.jestp.com/index.php/estp/article/view/876 https://reader.elsevier.com/reader/sd/pii/S1747938X18300472?token=2F70F5C42665FDE0C3D9654133801AFC871A52E9FFDEDB0CAFEE7B9C064D4D114A251480EFADE92B4B6B9B3128BD74F2&originRegion=us-east-1&originCreation=20220716203458 https://www.apa.org/gradpsych/2010/01/procrastination#:~:text=Baumeister%2C%20PhD%2C%20examined%20procrastination%20among,illness%20(Psychological%20Science%2C%20Vol.   https://www.washingtonpost.com/lifestyle/wellness/procrastinate-why-stop-advice/2021/07/09/13b7dc2c-e00e-11eb-9f54-7eee10b5fcd2_story.html https://www.psychologytoday.com/us/blog/comparatively-speaking/202106/why-we-procrastinate

On this episode of The Health & Happiness Podcast, we quickly review the research on strength training and exercise in general as an analgesic. We think Travis said it best at the end, with, "If you feel good, strength training will likely make you feel better. If you feel bad, strength training will likely make you feel better. If you're in pain, strength training with likely make you feel better. If you feel weak, strength training will definitely make you feel better." https://www.physio-pedia.com/Exercise_and_Activity_in_Pain_Management   https://www.prevention.com/health/a20458559/strength-training-for-chronic-pain-relief/#:~:text=Researchers%20found%20that%20strength%20training,protect%20them%20from%20more%20damage.   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5491894/   https://www.jpp.krakow.pl/journal/archive/02_18/pdf/10.26402/jpp.2018.1.01.pdf

On this episode of The Health & Happiness Podcast, we take a dive into the research on meat. Diet research is tough to do and wrought with bias, but we're trying to make sense of it all and really get down to answer some of our questions on whether or not meat is really bad for you. https://www.healthline.com/nutrition/meat-good-or-bad#heart-disease https://health.clevelandclinic.org/do-i-need-to-worry-about-eating-complete-proteins/ https://www.tandfonline.com/doi/full/10.1080/10408398.2021.1974336   https://www.worldatlarge.news/function-health/2019/10/2/no-health-benefit-to-reducing-meat   https://www.dovepress.com/total-meat-intake-is-associated-with-life-expectancy-a-cross-sectional-peer-reviewed-fulltext-article-IJGM https://books.google.com/books?hl=en&lr=&id=CQc_EAAAQBAJ&oi=fnd&pg=PA77&dq=wild+game+meat+health&ots=v4gnnaqlw3&sig=xSOB1Xvd4pothvUUdPo7LYlAf4U#v=onepage&q=wild%20game%20meat%20health&f=false https://pubmed.ncbi.nlm.nih.gov/20479151/ https://www.tandfonline.com/doi/full/10.1080/10408398.2021.1949575 https://gamechangersmovie.com/benefits/maximizing-performance/the-plant-based-advantage/

On this episode of The Health & Happiness Podcast, we talk about perfectionism. As this goes almost hand in hand with people pleasing tendencies, we thought this would be the perfect follow up to our last episode. Lauryn gets real and raw and shares a past journal entry and her own struggles with perfectionism, and as always, we share some strategies to try to overcome these tendencies. https://www.webmd.com/balance/features/how-to-overcome-perfectionism https://caps.umich.edu/content/coping-perfectionism https://psycnet.apa.org/fulltext/2018-27801-001.pdf?auth_token=7f4cf35116e6a5ed8ceec26f2b6c3355ded0ac3d https://journals.sagepub.com/doi/full/10.1177/0734282919881928

On this episode of The Health & Happiness Podcast, we talk about being a people pleaser. We discuss why some people have people pleasing tendencies, the risks associated with it, and some tips on how to stop people pleasing. We also discuss some strengths and skills people pleasers tend to have, and ways to use these skills to your advantage as far as goal-setting. Lauryn shares her experience with being a chronic people pleaser, and Travis and Lauryn discuss the use of personality tests, such as The Four Tendencies, to help learn more about yourself and use your unique skills to your advantage. https://coachcampus.com/coach-portfolios/research-papers/tracy-van-biljon-uncovering-the-make-up-of-people-pleasers/ https://www.forbes.com/sites/danschawbel/2017/09/12/gretchen-rubin-how-to-use-the-four-tendencies-to-improve-our-lives/?sh=3afb2a8c6d2b https://gretchenrubin.com/fourtendencies https://www.psychologytoday.com/us/basics/people-pleasing https://www.medicaldaily.com/people-pleaser-brain-activity-mental-stress-376139 https://greatergood.berkeley.edu/article/item/why_it_doesnt_pay_to_be_a_people_pleaser

In this episode of The Health & Happiness Podcast, we talk about the benefits of silence. In the hustle and bustle that is life, it's rare that we really get a moment or two to sit in silence. This is why it can be so important to make time for it! The benefits of silence (& facing your inner demons through that uninterrupted time with yourself) are pretty amazing, check out the episode to learn more! https://aspace.repository.cam.ac.uk/bitstream/handle/1810/322118/Buentgen_etal.2021_Erdkunde.pdf?sequence=1&isAllowed=y https://psychcentral.com/blog/the-hidden-benefits-of-silence https://www.psychologytoday.com/us/blog/handy-hints-humans/201704/10-reasons-why-silence-really-is-golden https://www.inc.com/thomas-oppong/the-science-of-silence-how-solitude-enriches-creative-work.html https://www.zansors.com/blog-posts/2020/1/16/the-science-of-silence-and-why-its-essential-for-true-mindfulness http://www.underbergattractions.co.za/Silence.pdf https://www.healthline.com/health/mind-body/physical-and-mental-health-benefits-of-silence https://www.science.org/doi/10.1126/science.1250830 https://time.com/2950919/alone-with-thoughts/

In this episode of The Health & Happiness Podcast, we discuss the current research on stem cells! The research on stem cells is extensive, so our aim is to provide a summary of some of the promising things coming out of pre-clinical and clinical trials. Hopefully we will see more research coming soon! https://bioinformant.com/types-of-stem-cells/ https://www.sciencedirect.com/science/article/pii/S0006899319304160 https://stemcellres.biomedcentral.com/articles/10.1186/s13287-018-0938-6 https://onlinelibrary.wiley.com/doi/full/10.1111/dmcn.14789 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7477654/ https://www.sciencedirect.com/science/article/pii/S1471491420301234 https://www.frontiersin.org/articles/10.3389/fncel.2019.00301/full https://www.ingentaconnect.com/content/ben/cscr/2019/00000014/00000008/art00006 https://link.springer.com/article/10.1007/s00167-020-05859-z https://www.futuremedicine.com/doi/full/10.2217/rme-2018-0161 https://www.sciencedirect.com/science/article/pii/S0006291X18308015 https://www.sciencedirect.com/science/article/pii/S146532491830673X

On this episode of The Health & Happiness Podcast, we talk about writing/journaling and the massive benefits across the board that come with them. Lauryn & Travis both share their experience with writing and journaling and how they use it to help them through their daily lives. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7957853/ https://www.healthline.com/health/benefits-of-journaling https://www.cambridge.org/core/journals/advances-in-psychiatric-treatment/article/emotional-and-physical-health-benefits-of-expressive-writing/ED2976A61F5DE56B46F07A1CE9EA9F9F https://www.apa.org/monitor/jun02/writing https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0191779 https://ro.co/health-guide/journaling-for-mental-health/ https://www.helpscout.com/blog/benefits-of-writing/ https://www.helpingwritersbecomeauthors.com/how-writing-improves-your-relationship-with-yourself/ https://knowledgecommons.lakeheadu.ca/handle/2453/4870

In this episode of The Health & Happiness Podcast, we delve further into vitamin D after finding some interesting studies in our sunlight episode. Many studies are showing that benefits from sunlight (vitamin D) and vitamin D supplements are not equal. We explore these studies and postulate some explanations as to why. https://pubmed.ncbi.nlm.nih.gov/21310306/ https://www.health.harvard.edu/staying-healthy/vitamin-d-and-your-health-breaking-old-rules-raising-new-hopes https://reader.elsevier.com/reader/sd/pii/S0960076016302527?token=6FAD00CC0E0D7512C3EAB2F63DF5DB1DB2392A7CA4DA45900BF7E1DFAB4E5E74C45C468B3F86806220F431E2F5A43286&originRegion=us-east-1&originCreation=20220523121042 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6282681/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6352758/ https://www.sciencedirect.com/science/article/pii/S0965229918302504 https://pubs.rsc.org/en/content/articlelanding/2020/fo/d0fo00787k/unauth https://www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792 https://www.sciencedirect.com/science/article/abs/pii/S2213858718302651 https://www.sciencedirect.com/science/article/pii/S2214623714000386 https://www.sciencedirect.com/science/article/pii/S0035378720304641 https://www.tandfonline.com/doi/full/10.1080/03007995.2018.1519503?scroll=top&needAccess=true

In this episode of The Health & Happiness Podcast, we discuss the benefits (and some risks) of playing sports as kids. Benefits include improved physical health, mental health and wellbeing, lifelong learning and educational benefits, reduced crime and anti-social behavior, and more! https://www.tandfonline.com/doi/abs/10.1080/10409289.2020.1799619 https://health.gov/sites/default/files/2020-09/YSS_Report_OnePager_2020-08-31_web.pdf https://www.psychologytoday.com/us/blog/more-women-s-work/201705/the-pros-and-cons-youth-sports-aren-t-only-physical https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3658407/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7318830/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6949941/ https://bjsm.bmj.com/content/47/16/1012?dom=pscau&src=syn https://www.psychologytoday.com/us/blog/more-women-s-work/201705/the-pros-and-cons-youth-sports-aren-t-only-physical https://health.gov/sites/default/files/2020-09/YSS_Report_OnePager_2020-08-31_web.pdf https://www.metroymcas.org/blog/2019/08/20/youth-programs/5-mental-health-benefits-of-youth-sports/#:~:text=That%20physical%20activity%20releases%20endorphins,depression%20and%20other%20behavioral%20problems. https://ijmmu.com/index.php/ijmmu/article/view/292/235 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6180537/ https://www.sciencedirect.com/science/article/pii/S003306202030195X?via%3Dihub https://www.mdpi.com/1660-4601/16/6/937/htm https://www.mdpi.com/2075-4663/7/5/127 https://health.gov/sites/default/files/2020-09/YSS_Report_OnePager_2020-08-31_web.pdf

In this episode of The Health & Happiness Podcast, we talk about all the benefits of getting sunlight and vitamin D! Now that the weather is finally getting nicer where we live, we've been spending more time outside soaking up some sun, and were excited to learn about all of the amazing things it does for us and our bodies! https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6126418/ https://www.bmj.com/content/337/bmj.a764 https://pubmed.ncbi.nlm.nih.gov/9920435/ https://www.medicalnewstoday.com/articles/benefits-of-sunlight#:~:text=Sunlight%20is%20essential%20for%20human,and%20promoting%20good%20mental%20health. https://www.sciencedirect.com/science/article/pii/S0261561420307007 https://www.sciencedirect.com/science/article/pii/S0960076016302400 https://www.sciencedirect.com/science/article/pii/S0960076017300304 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8236351/ https://www.sciencedirect.com/science/article/pii/S004896972032533X   https://jamanetwork.com/journals/jamacardiology/article-abstract/2754759?casa_token=SOdQoKw8--UAAAAA:V--Q1XkgQU6g--l3cySWL9w3caxkQkdgQS96wG3wD9Bi-lwrqVzCjY-tc5Tcw5VNyjzAFeResA   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6282681/

On this episode of The Health & Happiness Podcast, we discuss what a snowball effect is and how to use it to your benefit. Snowball effects can be either negative or positive, so of course we share some tips how you can create one that is positive. https://www.cambridge.org/core/journals/development-and-psychopathology/article/abs/snowball-effect-friendship-moderates-escalations-in-depressed-affect-among-avoidant-and-excluded-children/BDE31B7457DFA120C34245A6B5296727   https://greatergood.berkeley.edu/article/item/the_snowball_effect_practice_one_happiness_habit_and_the_others_will_follow   https://link.springer.com/article/10.1023/A:1019059022128   https://medium.com/thrive-global/the-good-snowball-effect-184e3cb91292   https://happyinthehollow.com/habit-snowball/ Morning Routine Episode: https://podcasts.apple.com/us/podcast/win-the-morning-win-the-day/id1553846653?i=1000531457982

On this episode of The Health & Happiness Podcast, we're exploring the science behind the "common knowledge" theory of learning styles. Are they actually beneficial? Tune in to learn more! https://www.kovacs.com/info250readings/Rogowskyetal.pdf https://journals.sagepub.com/doi/full/10.1111/j.1539-6053.2009.01038.x https://career.ucsf.edu/sites/g/files/tkssra2771/f/Article%20UCSF%20SEJC%20January%202017.pdf https://www.sciencedirect.com/science/article/pii/S1877042815005029?via%3Dihub https://www.trans-pareo.com/uploads/4/5/3/5/4535377/learningstylesstudy.pdf https://anatomypubs.onlinelibrary.wiley.com/doi/abs/10.1002/ase.1777 https://www.researchgate.net/publication/249039450_The_Myth_of_Learning_Styles

On this episode of The Health & Happiness Podcast, we're busting myths about how aging effects metabolism. A recent 2021 study's findings suggest that age isn't the defining characteristic of a slowing metabolism. Tune in to find out more! https://www.nbcnews.com/health/health-news/metabolism-adulthood-does-not-slow-commonly-believed-study-finds-n1276650 https://www.nytimes.com/2021/08/12/health/metabolism-weight-aging.html https://www.health.harvard.edu/blog/surprising-findings-about-metabolism-and-age-202110082613 https://www.science.org/doi/10.1126/science.abe5017 https://discovery.ucl.ac.uk/id/eprint/10134246/1/abe5017_CombinedPDF_v2.pdf https://podcasts.apple.com/us/podcast/everything-society-tells-us-about-aging-is-wrong/id1553846653?i=1000526256443 https://podcasts.apple.com/us/podcast/go-to-sleep/id1553846653?i=1000537462110

On this episode of The Health & Happiness Podcast, we decided to break down Dr. Emeran Mayer's recommended diet a little more to follow up our last episode. Tune in to see what the research suggests about the benefits of intermittent fasting.   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4516560/   https://pubmed.ncbi.nlm.nih.gov/26374764/   https://www.nejm.org/doi/full/10.1056/nejmra1905136?casa_token=HuJ-BgSNO-wAAAAA:jN0vK0cnGJzXgh43o8EHEVmGqiTjAiaS61v950bwvW2F39s4W4Fn_u--RgDPbgrkH8xbz0Blxad32Q   https://www.sciencedirect.com/science/article/pii/S0899900719301030   https://www.cfp.ca/content/66/2/117.abstract

In this episode of The Health & Happiness Podcast, we have the privilege of speaking with Dr. Emeran Mayer, author of the books the Mind Gut Connection and the Gut Immune Connection, a distinguished research professor in the department of physiology and psychiatry at UCLA, executive director of the G. Oppenheimer Center for neurobiology for stress and resilience, and a world renowned gastroenterologist and neuroscientist. We discuss the mind-gut connection in men vs women, the connection with chronic pain and autism spectrum disorder, foods influence on mood, diet, exercise, and so much more! Thank you to Dr. Mayer for joining us and sharing your incredible wealth of knowledge. Website: https://emeranmayer.com/ Gut-Immune Connection: https://www.amazon.com/Gut-Immune-Connection-Understanding-Regain-Health/dp/0063014785/ref=sr_1_2?crid=2TV36EFYC7Q47&keywords=emeran+mayer&qid=1650290994&sprefix=emeran+mayer%2Caps%2C449&sr=8-2 Mind Gut Connection: https://www.amazon.com/Mind-Gut-Connection-Conversation-Impacts-Choices/dp/0062376586/ref=sr_1_3?crid=2TV36EFYC7Q47&keywords=emeran+mayer&qid=1650291043&sprefix=emeran+mayer%2Caps%2C449&sr=8-3   Link to published research by Dr. Mayer and his team: https://scholar.google.com/citations?user=8AZjP3MAAAAJ&hl=en

On this episode of The Health & Happiness Podcast, we talk about the latest research on how many steps/day you need depending on your age and how walking speed is correlated with health.   https://www.sciencedaily.com/releases/2022/03/220303112207.htm   https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-018-5434-5 https://jamanetwork.com/journals/jama/article-abstract/2763292 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3771691/ https://sma.org/southern-medical-journal/article/walking-speed-and-mortality-an-updated-systematic-review/ https://www.sciencedirect.com/science/article/abs/pii/S152586101830327X

In this episode of The Health & Happiness Podcast, we talk all things MUSIC! There is so much research on the benefits of music, that we are probably just grazing the surface here, but spoiler alert: music is great for your health! Check out this episode to see all the ways you can benefit from listening to music.   https://www.hopkinsmedicine.org/health/wellness-and-prevention/keep-your-brain-young-with-music#:~:text=It%20provides%20a%20total%20brain,%2C%20mental%20alertness%2C%20and%20memory. https://pubmed.ncbi.nlm.nih.gov/28553702/ https://pubmed.ncbi.nlm.nih.gov/27760797/ https://doi.apa.org/fulltext/2019-75018-001.html https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5500733/ https://reader.elsevier.com/reader/sd/pii/S1364661313000491?token=82C5BB0DBC97AA25413FB65B32467BE9C9EE51188F2730010A3147FC1F369CCB9518227E44B0D9C45DB1AF03A10CD24B&originRegion=us-east-1&originCreation=20220328003804 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5267457/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4197792/ https://pubmed.ncbi.nlm.nih.gov/30601431/ https://www.northshore.org/healthy-you/9-health-benefits-of-music/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3741536/

On this episode of The Health & Happiness Podcast, we're talking about accountability for both the good and the bad in your life. In a society that often blames others or external factors for wrongdoings or mistakes, being able to take responsibility for your own actions is so important -- not only for others' benefit, but for your own. https://pdf.sciencedirectassets.com/277811/1-s2.0-S1877042813X00175/1-s2.0-S1877042813015668/main.pdf?X-Amz-Security-Token=IQoJb3JpZ2luX2VjEP%2F%2F%2F%2F%2F%2F%2F%2F%2F%2F%2FwEaCXVzLWVhc3QtMSJGMEQCIHDCHVCrLNiSQnL2RIa%2FtT6uV%2FT7Mt0XkFF2QbCK59tVAiA0k55TpBVMk3N4joH5bv9YUwXm46Qkg1oYPo9Rj1h74yr6Awh3EAQaDDA1OTAwMzU0Njg2NSIM2RXG1BQH4JVJEk6MKtcD4j6wFP7mmWg%2BqIw%2FqxXw%2FQiwqEdZimwdJMcoayH6OfGFvCyLj20LYIunYqejyULyp3HrNp1ESJi3vV90F3RLmgZp5CFed0ok4YtDLTHQPxHyZEZclU6nLdtsnaKbicGPNg6%2F%2BS7b1RUUZPVi7oKT29zzyhsGejx%2BcSqyqcjvk2WIgB9qBOTFW9JPTDHr1cNkngJtvetyPnKy6dKEXdqVogtkJbJyIZZujUdVaubIV3lEkX7HZG7vDPbqe%2Bjf3nQaRuCoJy5IoYgoSfNf7cGFb87dMPGlId1jOwSnAm8XEAPkikyUqR0Y%2BIx5gr7McPdV%2FJcPIkJWvFuTExOdY9VSsvE1QmckHKohAbJC43QEbHcnUM%2BerMKOWRww00a9kRhlQAvJrt0Ci1dY44zCH%2BG2YSuEEMPxP70LCjWW7zBopKQUxSs2A7NSU3tkAVHTpk2PKdMo5kWXGP4ovxWpmBqyVk9T4nJLWvtgHCfooMOh%2FUBlRp3ND3Ooa6%2Fl3YgvVBejPmQu%2FmAqbis0ODS2w9hyEv3zaWZPdlJrk97QPfan1MGL%2BSaRa0cXMHeyxKaxCoWK2zk1SxiCErhQdCY19Fnnjf96wL7iUoxeE63yRSGo0VyyRhmTXPNwMKm%2FwpEGOqYB%2BNzGBtQp6KbgDhuvMoNhp4pK9XlNerTKp%2ByhieucOFtpyN%2FOXrA%2BCM%2F4emrQeBP%2FoPuLRNei6oWgoUHO6Jsu9B7TBP%2FgqStMAL0s9ZjXOv%2F8V%2BNcKRlqWqFHjBu2uMfedWBEDpsIhzjD4FvLx0w%2B1a%2Bjo3VPPAkfyk1bQ5HsCJauQYY4xT2xtcRtmE0IlGKfdeqBTr%2BAp2k9ThcrKn1oCCEu%2FvFyWA%3D%3D&X-Amz-Algorithm=AWS4-HMAC-SHA256&X-Amz-Date=20220315T151258Z&X-Amz-SignedHeaders=host&X-Amz-Expires=300&X-Amz-Credential=ASIAQ3PHCVTY2ZPSHX55%2F20220315%2Fus-east-1%2Fs3%2Faws4_request&X-Amz-Signature=7aa666dcd573d336fb7af33904bf83c8db94d6a03c82b2fd6375d001b3c444ab&hash=2285335cb82b5556f3b6db4f784b1ba6fb89cf8d51cb4ca161740c47acdbb55e&host=68042c943591013ac2b2430a89b270f6af2c76d8dfd086a07176afe7c76c2c61&pii=S1877042813015668&tid=spdf-5cd1313c-73cf-46fb-b369-daeb8f59455a&sid=18c2e8b23e071044519a011997d48c8db466gxrqa&type=client&ua=530202555753070f5f01&rr=6ec630ba8cf6c7d1   https://www.cedarvilleHow accountability leads to successful management - Torch.edu/-/media/Files/PDF/Student-Life-Programs/CU-Lead-301/CULEAD301TheImportanceofAccountabilityMrMarkBiddinger.pdf?la=en&hash=99E66A316C10B9D3C22757BA2F831462C3BC3B2D   https://www.inc.com/partners-in-leadership/how-positive-accountability-can-make-employees-happier-at-work.html   https://news.gsu.edu/2021/03/30/doctor-apology-malpractice-lawsuits/#:~:text=ATLANTA%E2%80%94Medical%20errors%20are%20the,malpractice%20lawsuits%20by%2050%20percent. https://journals.sagepub.com/doi/full/10.1177/2516043520973818   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2628492/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5536091/ https://www.sciencedirect.com/science/article/pii/S1871187119303815 https://www.sciencedirect.com/science/article/pii/S1747938X12000693 https://torch.io/blog/how-accountability-leads-to-success/

On this episode of The Health & Happiness Podcast, we're digging into the phenomenon known as imposter syndrome. Inspired by Lauryn's history of (and current struggles with) imposter syndrome, we thought it might be a good idea to let others who are also struggling with this that they're not alone. In fact, it seems like most everyone experiences these feelings at some point in their lives. Tune in to learn more about what these feelings are, why they happen, and what you can do about it.   https://www.frontiersin.org/articles/10.3389/fpsyg.2020.575024/full   https://www.mentalhealthjournal.org/articles/commentary-prevalence-predictors-and-treatment-of-imposter-syndrome-a-systematic-review.html   https://www.apa.org/gradpsych/2013/11/fraud   https://positivepsychology.com/imposter-syndrome-tests-worksheets/'   https://files.eric.ed.gov/fulltext/EJ1105971.pdf   https://www.apa.org/monitor/2021/06/cover-impostor-phenomenon https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7174434/

In this episode of The Health & Happiness Podcast, we talk about homeschool vs public school. We're busting myths on some of the misconceptions of homeschooled kids and sharing the incredible benefits that homeschool can provide. https://baylorlariat.com/2021/09/09/homeschooling-is-better-than-traditional-schooling/ https://www.nheri.org/research-facts-on-homeschooling/ https://www.lawenforcementtoday.com/home-schooled-kids-healthier-happier-than-public-school-graduates/ https://educationandbehavior.com/what-does-research-say-about-homeschooling/ https://www.jamesgmartin.center/2020/05/the-academic-and-social-benefits-of-homeschooling/ https://www.forbes.com/sites/michaeltnietzel/2020/09/09/low-literacy-levels-among-us-adults-could-be-costing-the-economy-22-trillion-a-year/?sh=6fd53e7b4c90 https://cnsnews.com/news/article/terence-p-jeffrey/23-advanced-economies-us-adults-rank-21st-math-skills

On this episode of The Health & Happiness Podcast, we're talking about... you guessed it... POOP! Just like the JD and Turk sang in the musical episode of Scrubs, "everything comes down to poo!" Apparently, even the next big thing in medicine. Check out the episode to see how poop can be used in medicine and what it can treat! Resources: https://www.healio.com/news/gastroenterology/20211022/weightloss-results-in-obesity-differ-with-clinical-microbial-factors-of-fmt https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7294648/ https://www.sciencedaily.com/releases/2019/04/190409093725.htm https://www.medicalnewstoday.com/articles/325128#research https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4895930/

On this episode of The Health & Happiness Podcast, we talk all about the benefits of play and not just in children, but adults, too! Make sure you get out there and play today! :)   Resources: https://podcasts.apple.com/us/podcast/episode-6-is-laughter-really-the-best-medicine/id1553846653?i=1000513929192   https://wanderlust.com/journal/the-importance-of-play-in-adulthood/#:~:text=Play%20for%20adults%20is%20critical,growth%20of%20the%20cerebral%20cortex.   http://www.scholarpedia.org/article/Adult_Play_and_Sexual_Selection   https://www.cnn.com/2017/11/02/health/why-adults-should-play-too/index.html   http://www.scholarpedia.org/article/The_Benefits_of_Recess_in_Primary_School   https://www.readersdigest.ca/health/healthy-living/3-ways-acting-like-a-child-change-life/   https://www.npr.org/sections/ed/2014/08/06/336360521/play-doesnt-end-with-childhood-why-adults-need-recess-too

On this episode of The Health & Happiness Podcast, we're talking about aesthetics and why making your a goal to look good may not be the best goal for success and your mental health. Travis and Lauryn both share their personal journeys and provide some insight that we've learned along the way. https://www.health.harvard.edu/staying-healthy/sticking-with-your-exercise-program

On this episode of The Health & Happiness podcast, we talk about cultivating joy. We share our experiences with cultivating joy in our own lives as well as some exercises to implement into your day to get into the practice of noticing and cultivating joy.   https://www.kqed.org/mindshift/58064/cultivating-joy-takes-work-3-ways-to-turn-happiness-into-a-habit   https://grottonetwork.com/navigate-life/health-and-wellness/how-to-find-joy/   https://www.npr.org/sections/health-shots/2021/06/29/1010319240/stuck-in-a-rut-sometimes-joy-takes-a-little-practice https://www.pnas.org/content/118/14/e2013097118#ref-33 https://www.kff.org/statedata/mental-health-and-substance-use-state-fact-sheets/ https://www.harvardmagazine.com/2007/01/the-science-of-happiness.html   https://greatergood.berkeley.edu/article/item/five_science_backed_strategies_for_more_happiness   https://hum.life/blogs/news/10-ways-to-cultivate-joy   https://dictionary.apa.org/joy

On this episode of The Health & Happiness Podcast, we chat about comfort zones. While it is nice to have routines and areas of our life where we feel comfortable, getting out of our comfort zones and trying something new can add a lot of benefits to our lives.   https://medium.com/thrive-global/a-science-backed-guide-to-getting-out-of-your-comfort-zone-41c2c87b3fce   https://coachcampus.com/coach-portfolios/research-papers/sarah-viana-stretching-beyond-your-comfort-zone/   https://rescu.com.au/8-benefits-to-stepping-out-of-your-comfort-zone/ https://www.nature.com/articles/s41586-019-1466-y?fbclid=IwAR3eSTiOiVc3v8LARTfGwxTzlSDz4AiAFpLK-jK4VcJr57wI0eO8zyvwkEc https://www.healthnavigator.org.nz/healthy-living/l/learning-new-things-the-benefits/ https://news.yale.edu/2018/07/19/arent-sure-brain-primed-learning

On this episode of The Health & Happiness Podcast, we review some of the benefits of dancing after our previous episode with guest Hunter Masters of Show Her Off, and then discuss the research on buying time -- aka spending money on time-saving expenses. https://www.opploans.com/oppu/articles/buying-time-not-things-will-make-you-happy/#:~:text=Buying%20Time%20Promotes%20Happiness&text=A%20new%20survey%20found%20that,UBC)%20and%20Harvard%20Business%20School.   https://www.pnas.org/content/114/32/8523.full   https://www.everydayhealth.com/fitness-pictures/health-benefits-of-dance.aspx https://cpyb.org/benefits-of-dancing-on-mental-health/

On this episode of The Health & Happiness Podcast, we sit down to chat with Hunter Masters, the creator of Show Her Off -- the popular date night course that teaches couples how to dance from the comfort of their own homes. Both Travis and Lauryn have tried Show Her Off and have been incredibly impressed, so they were thrilled to be able to talk with Hunter more about his success with this program as well as his goals for the future. https://showheroff.com/

On this episode of The Health & Happiness Podcast, we're talking about kids and weightlifting, resistance training, and strengthening. This has been a controversial aspect of resistance training for young people for many years, but the new research coming out is starting to see more benefits than risks. Check out this episode for common misconceptions and what the research is now saying about resistance training in this population! Resources: https://publications.aap.org/pediatrics/article/145/6/e20201011/76942/Resistance-Training-for-Children-and-Adolescents https://journals.sagepub.com/doi/full/10.1177/19417381211056094 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5491841/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3445252/

On this episode of The Health & Happiness Podcast we're breaking down the different types of resistance training and the benefits of each one. We discuss the research on low vs high loads, training to failure, and even a 2021 review that delves into how to get the most time-efficient and effective workout.   Episode 38:  Stronger people are harder to kill: https://www.audible.com/pd/Stronger-People-are-Harder-to-Kill-Podcast/B09KQ53RL7 https://open.spotify.com/episode/3peCiCSR1DKpE0H6QO39M1?si=oVesjZr3Tei9izGXn0BD3A https://listen.stitcher.com/yvap/?af_dp=stitcher://episode/87946189&af_web_dp=https://www.stitcher.com/episode/87946189 https://podcasts.apple.com/us/podcast/stronger-people-are-harder-to-kill/id1553846653?i=1000540366870 Research: Why Resistance training: https://www.sciencedirect.com/science/article/abs/pii/S0091743501909090 Fitness Tests:https://aaptiv.com/magazine/fitness-tests-gauge-overall-progress Low vs. High load:https://pubmed.ncbi.nlm.nih.gov/28834797/ Train to failure vs. sub max:https://pubmed.ncbi.nlm.nih.gov/33497853/ Study in women mentioned:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5505097/ Plyometrics vs traditional strength training: https://www.sciencedirect.com/science/article/pii/S2095254620300764 Efficiency research:https://link.springer.com/article/10.1007/s40279-021-01490-1

On this episode of The Health & Happiness Podcast, we talk about the connection between your posture and your self-confidence. Research shows that power posing aka postural feedback can be a powerful way to change the way you feel about yourself, and has even been shown to help in job interviews! Strike your best Wonder Woman or Superman pose for 1 minute, and see the effects for yourself. 2012 College study: https://ijbssnet.com/journals/Vol_3_No_14_Special_Issue_July_2012/2.pdf 2018 systematic review: https://journals.sagepub.com/eprint/CzbNAn7Ch6ZZirK9yMGH/full Forbes article on controversy: https://www.forbes.com/sites/kimelsesser/2018/04/03/powerhorn-posing-is-back-amy-cuddy-successfully-refutes-criticism/?sh=368e0b893b8e Hormonal changes claim study: https://pubmed.ncbi.nlm.nih.gov/20855902/ https://www.tandfonline.com/doi/full/10.1080/23743603.2017.1309876 Job interviews: https://pubmed.ncbi.nlm.nih.gov/25664473/ Different cultures: https://www.sciencedirect.com/science/article/abs/pii/S0022103113001261?via%3Dihu Amy Cuddy Ted Talk: https://www.youtube.com/watch?v=Ks-_Mh1QhMc  

On this episode of The Health & Happiness Podcast, we're reviewing some of the new research that's come out on goal setting and New Year's Resolutions. We also take a look at our goals from 2021, discuss our progress with them and breakdown some of the reasons we did not meet some of our goals. Super vs. subordinate goals https://iaap-journals.onlinelibrary.wiley.com/doi/full/10.1111/aphw.12172 Meditation improved motivation toward goals: https://onlinelibrary.wiley.com/doi/10.1002/ejsp.2770 Commitment devices: https://dl.acm.org/doi/abs/10.1145/3411764.3445295 https://www.sciencedaily.com/releases/2021/10/211028143651.htm Goal setting: https://www.inverse.com/mind-body/want-to-exercise-more-try-setting-a-different-kind-of-goal-new-years-resolution https://www.tandfonline.com/doi/full/10.1080/17437199.2019.1706616  

On this episode of The Health & Happiness Podcast, we talk about all things habits. How long it takes to create a habit, the steps of habit formation, and some tips and tricks on how to make it easier. Truth is: it's tough to make a something a habit! Even the best of us have "off" days with it -- just make sure you give yourself some grace and get back at it. You got this! How long does it take to create a habit? https://onlinelibrary.wiley.com/doi/abs/10.1002/ejsp.674 It takes time https://www.frontiersin.org/articles/10.3389/fpsyg.2020.00560/full Tips for formation https://www.psychologytoday.com/us/blog/brain-wise/201904/the-science-habits https://www.psychologytoday.com/us/blog/reflect-and-reset/202111/7-steps-habit-formation James' Clear 3 Rs: https://www.truelemon.com/blogs/tc/simple-way-create-new-habits#:~:text=James%20Clear%2C%20an%20author%20and,Reminder%2C%20Routine%2C%20and%20Reward Marginal Gains Theory: https://www.deanbokhari.com/marginal-gains/

On this episode of The Health & Happiness Podcast, Travis and Lauryn talk about back pain -- one of the most frequent issues among patients and the number one most costly conditions each year. We talk about our own experiences with back pain, and Travis shares his experience with treating patients with it. As always, we review the literature and discuss ways to prevent back pain as well as ways to treat it. Prevalence? https://hpi.georgetown.edu/backpain/ How much does back pain cost the healthcare system: https://www.healthline.com/health-news/low-back-and-neck-pain-top-us-spending-on-healthcare Imaging: https://www.ncqa.org/hedis/measures/use-of-imaging-studies-for-low-back-pain/ https://www.nextstephealth.com.au/blog/back-pain-dont-let-the-mri-scare-you/ Episodes we mentioned: https://podcasts.apple.com/us/podcast/placebos-nocebos-and-the-power-of-expectation/id1553846653?i=1000522898515 https://podcasts.apple.com/us/podcast/do-your-words-really-matter/id1553846653?i=1000521996895 Prevention: https://www.jpain.org/article/S1526-5900(21)00334-5/fulltext Pain relief: https://www.webmd.com/back-pain/tips-for-pain-relief Treatment: https://pubmed.ncbi.nlm.nih.gov/34805980/ https://onlinelibrary.wiley.com/doi/abs/10.1002/msc.1597 Yoga: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3805350/ Not all pracitioners are equal: https://www.sciencedirect.com/science/article/abs/pii/S1529943021010275