The MindBodyBrain Project

In this super interesting episode, I sit down with Amelia Phillips - exercise scientist, nutritionist, and the founder of Vitality 360. Together, we explore the secrets to enhancing longevity and healthspan. Our conversation is a blend of science-backed insights and practical advice for anyone committed to living a longer, healthier, and happier life. What You'll Learn: Exercise and Longevity: Discover the importance of incorporating high-intensity training and cardiovascular workouts to boost healthspan. Nutrition Insights: We dive deep into dietary patterns, emphasising a Mediterranean-style diet rich in nutrients, and discuss the misconceptions surrounding carbohydrates and protein. Supplementation for Health: Amelia breaks down essential supplements for those over 40, including magnesium, collagen, creatine, vitamin D, and Omega-3 fatty acids, backed by extensive research and trials. Innovative Biohacks: The benefits of VO2 max training, heat and cold therapy, and the surprising power of simple vitamin supplementation are explored. Combining Interventions for Optimal Health: Learn about the synergistic effects of vitamin D, Omega-3, and exercise, backed by groundbreaking studies showing dramatic reductions in cancer risk and biological aging. Key Takeaways: Foundations First: Prioritise foundational health pillars—exercise, nutrition, sleep, and mindset—before layering advanced biohacks. Synergistic Benefits: Combining simple interventions like vitamin D, Omega-3 supplements, and regular exercise can significantly enhance health and longevity. Importance of Customisation: Tailor dietary and supplementation strategies to individual needs, especially considering factors like age and health status. Simple Biohacks Can Be Powerful: Sometimes the most effective changes are straightforward, affordable, and accessible, such as consistent exercise and vitamin supplementation. Track Key Biomarkers: Regularly monitor important health markers, especially as you age, to proactively manage and optimise health. Resources: Explore Amelia Phillip’s work and programs at Vitality 360 for personalised health assessments and strategies. Connect with Amelia Phillips on Instagram for daily insights and health tips and tune into her podcast "Healthy Her" for more great conversations. Support the Podcast: If you found these insights valuable, please consider subscribing, rating, and leaving a review on your favourite podcast platform. Your support helps us bring transformative conversations to more listeners. Support and Share: Share this episode with family or friends who may benefit from these life-enhancing strategies. A small change could lead to a big health impact! 01:07 The Importance of Continuous Learning 02:17 A Funny Smurf Story 05:19 Diving into Longevity and Health Trends 06:27 The Ladder Approach to Health 09:07 Foundational Health Pillars 11:25 The Role of Nutrition in Longevity 21:12 Exercise and Biohacking for Midlife 27:04 Supplements for Optimal Health 40:58 Vitamin D and Omega-3 Fatty Acids 41:16 Exercise and Study Findings 42:14 Dietary Interventions and New Book 42:42 DO Health Trial and Combined Interventions 43:23 Biohacking and Nutrient Synergy 46:42 Omega-3 Index and Supplementation 51:12 Iron and Other Supplements 55:04 Hormone Replacement Therapy 58:00 Key Biomarkers to Track 01:05:54 Metabolic Syndrome and Insulin Resistance See omnystudio.com/listener for privacy information.

In this edition of Wisdom Wednesdays, the focus is on the incredible malleability of the human heart, inspired by my personal experience with open-heart surgery. The episode delves into historic and revolutionary studies, starting with the 1966 Dallas Bedrest Study, which showcased the drastic effects of inactivity on cardiovascular health. It then explores follow-up studies that demonstrated how structured exercise programs can not only reverse cardiac damage but also make the heart more efficient and youthful, even in middle-aged individuals. I explore the importance of consistent, smart exercise, combining moderate aerobic activity and high-intensity intervals, to maintain a healthy heart into older age. The show concludes with a powerful reminder of the human body's need for physical activity, supported by an impactful quote from Professor Frank Booth. 00:00 Introduction and Personal Connection 00:41 The Dallas Bedrest Study: A Groundbreaking Experiment 01:41 The Impact of Bedrest and the Power of Retraining 03:54 Long-Term Effects and Follow-Up Studies 05:31 Modern Research: Reversing Cardiac Aging 06:23 Exercise Protocols for Heart Health 12:57 Key Takeaways and Final ThoughtsSee omnystudio.com/listener for privacy information.

Today Carly talks about food as a foundational pillar of mental fitness. This is part 3 of the becoming mentally fit series. Here's the link to the study: See omnystudio.com/listener for privacy information.

In this conversation with Nick Koumalatsos, a former Marine Raider turned entrepreneur and coach, we explored the intricacies of identity, purpose, and community—all integral parts of Nick's journey from adversity to leadership. Through his experiences, Nick offers a roadmap for those looking to take control of their lives, build meaningful connections, and redefine their futures. What You'll Learn: Identity and Purpose: Understand how personal identity can shape your journey and why aligning your purpose is crucial for growth. Facing Adversity: Learn how turning negative experiences into opportunities for growth can set you on a path to success. The Role of Discipline: Discover why discipline often trumps motivation, particularly in achieving long-term goals. Community and Connection: See how building and being part of a supportive community can transform lives and why it’s important to foster such environments. Key Takeaways: It's never too late to redefine your path and take control of your life's direction. Success starts with personal accountability—master yourself first. Community is crucial for healing and growth; we thrive together, not in isolation. Discipline can be your greatest ally; it sees you through when motivation wanes. Resources: Explore Nick Koumalatsos's work at his website, which provides resources, coaching, and community for men seeking purpose and growth. Dive deeper into his mission of empowering men to lead fulfilling lives through his community, the Agoge. Support the Podcast: If you found this conversation insightful, please subscribe, rate, and leave a review on your favourite podcast platform. Your support helps us reach a broader audience and share these valuable discussions. Support and Share: If this conversation inspired you or moved you to rethink how you approach your own life's challenges, consider sharing this post with someone who might benefit from these insights. Together, let's foster a world where personal development and community support go hand in hand. 02:12 Facing Adversity and Overcoming Challenges 08:18 Joining the Military 12:10 Marine Corps Training and Setbacks 20:00 Transitioning from Military to Civilian Life 25:25 Transforming Body and Mind: My 90-Day Journey 26:23 The Birth of a GOGI: From Fitness to Mentorship 26:54 Purpose and Identity: Beyond the Marines 28:26 The Power of Forward Motion and Service 32:44 Building a Community: From Fitness to Mindset 39:07 Mastering Yourself: The Foundation of Success 40:10 Leading Your Family: Building Trust and Intentionality 42:03 Financial Mastery and Legacy Building 44:52 The Impact of Community and BrotherhoodSee omnystudio.com/listener for privacy information.

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In this episode, Carly chats with Paul about his mindset in the lead up to open heart surgery. Paul talks about the difference between a challenge or a threat orientation when it comes to life's challenges and dives into how you can train the challenge muscle to develop your mental fitness.See omnystudio.com/listener for privacy information.

This week I had the pleasure of sitting down with Gary Waldron, an author and speaker who has truly mastered the art of reinvention. With a fascinating career trajectory that spans 44 jobs, including being a school teacher, consultant, and even a topless waiter, Gary shares his profound insights on adapting to change and the necessity of reinvention in today’s volatile world. We had violent agreement on so many topics that it's like Gary is 'a brother from another mother'. We explored topics surrounding his book, "Mastering the Art of Reinvention," and delved into the mindset shifts required to view life’s challenges as growth opportunities. Gary also discusses how to harness AI's power effectively in one’s career for those looking to reinvent themselves, allowing for growth without traditional boundaries. What You'll Learn: The Concept of Reinvention: Understand why reinvention is not solely the end goal but a continual process of adapting to new opportunities. The Role of Genetics in Change: Discover the link between the dopamine receptor gene and novelty-seeking behaviour, explaining why some are more inclined to embrace change. Understanding and Leveraging AI: Learn how AI can propel personal and professional growth by providing democratised access to information and creative exploration. Coping with Life Changes: Gain insights into handling significant life transitions, such as career shifts or personal upheavals, through Gary's personal experiences. Creating a Growth Mindset: Develop a mindset that views challenges as experiments, encouraging proactive action rather than fear-induced paralysis. Key Takeaways: Embrace Change: Accept that change is constant and inevitable; the more you practice adaptation, the easier it becomes. Mindset Matters: How you perceive challenges—as either threats or opportunities—significantly influences your ability to navigate them. Quality Prompts Make a Difference: In the age of AI, the quality of the questions you ask can dictate the usefulness of the solutions you receive. Authenticity and Values: Aligning your actions with your core values such as authenticity can guide you successfully through transformations. Living Fully in the Present: While planning for the future is crucial, excessive focus on it or dwelling in the past can detract from present contentment. Resources: Visit Gary Waldon: For more insights and services, including speaking engagements and consulting, check out Gary's website. Gary's Latest Book: "Mastering the Art of Reinvention" is available in all major bookstores for those interested in exploring these ideas further. Personal Development Guides: For ongoing personal growth tips, subscribe to our podcast for more enriching discussions. Support the Podcast: If you found this episode enlightening, we’d love your support! Consider subscribing, rating, and leaving a review on your favourite podcast platform to help us reach others who might benefit from these conversations. Support and Share: Share this episode with someone navigating change; it might provide the encouragement and direction they need. 00:38 Mastering the Art of Reinvention 01:48 The Dopamine Gene and Novelty Seeking 03:08 Navigating Career Changes 04:13 Diverse Job Experiences 09:07 Personal Growth and Challenges 23:36 The Role of Values in Reinvention 32:03 AI and the Future of Work 34:31 Exploring AI in Book Design 35:15 The Power of Prompt Engineering 37:18 Turning Challenges into Growth Opportunities 38:11 The Six-Step Process of Reinvention 38:33 Embracing Change and Building Resilience 39:36 The Importance of Self-Reflection 44:35 The Role of Action in Overcoming Fear 48:32 Living in the Present Moment 50:38 The Illusion of Happiness 01:01:56 The Power of Laughter and Enjoyment See omnystudio.com/listener for privacy information.

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Part 2 of the Becoming Mentally Fit on Mojo Monday, Carly explores Mindset through the lens of Psychological Flexibility. See omnystudio.com/listener for privacy information.

In this enlightening discussion, I sat down with Melo Calarco, a seasoned mindfulness coach and author renowned for his work on overcoming burnout and achieving balance. In this episode, we explore the multifaceted nature of burnout, delving into Melo's personal journey of cycling 30,000 kilometres around the world and how this challenging experience shaped his understanding of resilience and self-belief. Alongside his exploration of the critical role mindfulness and gratitude play in combating burnout, this conversation offers invaluable insights into identifying the signs of stress and how to shift your mindset towards a healthier, more balanced lifestyle. What You'll Learn: Understanding Burnout: Melo provides a comprehensive explanation of burnout, beyond the work environment, emphasising that it's largely about chronic stress. Key Signs and Symptoms: Early indicators of burnout such as physical tension, emotional withdrawal, and behavioural changes. The Role of Mindfulness: How integrating mindfulness into daily practice can serve as a powerful tool to manage stress and enhance mental clarity. Stress Responses: The distinction between challenge and threat perceptions of stress and their impact on motivation and behaviour. Practical Mindfulness Techniques: Simple yet effective strategies for implementing mindfulness and meditation into a busy schedule. Gratitude and Positivity: Exploring how gratitude can rewire the brain for positivity, counteracting stress and promoting better mental health. Key Takeaways: Burnout extends beyond the workplace; it is the result of chronic, unmanaged stress which can accumulate from various life sources. Self-awareness is crucial in identifying stress signs early. Listening to your body's cues and recognising emotional shifts can prevent deeper burnout. Mindfulness and meditation are not just practices for moments of stillness. They can be woven into daily routines to enhance focus and reduce anxiety. Adopting a challenge-oriented mindset, supported by self-belief and past experiences, provides a protective buffer against burnout. Simple practices like daily gratitude can have profound impacts on mental health, promoting a positive outlook and resilience. Resources: Melo Calarco’s Website: Visit melocalarco.com for free sample chapters of his book and additional mindfulness resources. Books: "Beating Burnout, Finding Balance" by Melo Calarco. Mindfulness Apps: Explore guided meditations through apps like Insight Timer. Website and free sample chapter: Melo Calarco LinkedIn: Melo Calarco Support and Share: If you found this conversation insightful, please subscribe, rate, and leave a review on your favourite podcast platform. Your support helps us reach a broader audience and share these valuable discussions. Share this episode with anyone who might be grappling with stress or seeking more balance in life—your recommendation might be the nudge they need towards a healthier mental state. 01:00 Inspiration for World Travel 02:58 Challenges and Lessons from the Journey 06:36 Understanding Burnout 08:15 Writing the Book on Burnout 15:36 Signs and Symptoms of Burnout 20:51 Stress Responses and Coping Mechanisms 29:16 Balancing Stress and Recovery 31:08 Understanding Relaxation vs. Recovery 32:50 The Importance of Mindfulness 34:31 Formal and Informal Mindfulness Practices 36:16 Mindfulness in Daily Activities 40:35 The Science Behind Mindfulness 51:30 The Role of Gratitude in Combating Burnout 59:17 Practical Tips for Avoiding Burnout See omnystudio.com/listener for privacy information.

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In this first episode of the Mojo Monday series, Carly explores why mental fitness is a more empowering, actionable way to approach personal wellbeing. This series will cover the pillars of mental fitness, providing tools and strategies you can implement into your life to move up the mental fitness continuum. See omnystudio.com/listener for privacy information.

Today I chat with Amy Jacobson, an expert on emotional intelligence and author of two insightful books. We delve into the depths of understanding emotional intelligence and its important impact on both personal and professional landscapes. Amy shares her practical framework, insights from her latest book, and explores the pivotal role emotional intelligence plays in shaping our lives. What You'll Learn: Own It, Face It, Feel It, Ask It, Drive It: Amy outlines her five-step framework for mastering emotional intelligence, guiding us through the process of self-awareness and empathy to achieving effective communication and action. Personal Impact: Understand how emotional intelligence affects personal relationships and learn how improving these skills can lead to more meaningful and harmonious interactions with loved ones. Professional Dynamics: Discover the influence of emotional intelligence within the workplace, both among colleagues and in leadership roles, and how it can enhance workplace culture and performance. Overcoming Challenges: Amy provides strategies for navigating difficult conversations and interpersonal conflicts, emphasising the importance of empathy and understanding in resolving issues. Decoding Emotional Triggers: Gain insight into how childhood experiences and neural pathways affect emotional responses and learn methods to manage and adjust these responses effectively. Key Takeaways: Emotional Intelligence is a Skill: It can be developed and honed over time with practice and awareness. Understand Your Emotions: Acknowledge and process emotions rather than suppress them to avoid building stress and tension. Empathy is Key: Truly understanding and feeling the perspectives of others is fundamental in enhancing emotional intelligence. Communication is Critical: Effective communication requires understanding that it's about delivering a message that resonates with the listener, not just expressing your own thoughts. Take Action: Explore Amy Jacobson's books for more comprehensive insights: Emotional Intelligence: A Simple and Actionable Guide to Increasing Performance, Engagement, and Ownership The Emotional Intelligence Advantage: Mastering Change and Difficult Conversations To learn more about Amy Jacobson, her insights, and how to engage her for speaking engagements, visit her website: Amy Jacobson. Support and Share: If you're ready to embark on a journey towards enhancing your emotional intelligence, take the steps today to "Own it, Face it, Feel it, Ask it, and Drive it." This framework is not just a guide but a pathway to personal and professional excellence. 01:25 The Journey of Writing and Emotional Intelligence 05:06 Defining Emotional Intelligence 06:29 Emotional Intelligence and Neurodiversity 10:59 Impact of Emotional Intelligence in Personal Life 17:42 Emotional Intelligence in the Workplace 21:18 Framework for Building Emotional Intelligence 24:34 Embracing Reality and Control 25:15 Facing Emotions Head-On 27:49 Empathy and Understanding Others 32:16 Effective Communication Strategies 37:04 Implementing Emotional Intelligence 38:32 Navigating Difficult Conversations See omnystudio.com/listener for privacy information.

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In this insightful conversation, I sit down with Captain George Dom, a retired U.S. Navy officer, to explore the essence of high trust leadership and its pivotal role in building high-performance teams. Captain Dom shares his extensive experience from his distinguished military career, including leading the renowned Blue Angels and teaching at Top Gun. Together, they delve into the principles of trust and how these can be effectively applied both in the military and corporate environments. What You'll Learn: The Foundation of Trust in Leadership: Captain Dom offers a compelling look into his philosophy of trust, outlining five levels of trust that are vital for leadership and team cohesion. He emphasises the need for leaders to earn unconditional trust through consistent behaviour and openness. The Power of Effective Communication: Discover how clear, concise, and consistent communication helps in building and maintaining trust within teams. Dom and I highlight the importance of mutual understanding, where leaders must ensure they are understood and also convey that they understand their team members. The Importance of Debriefing: Paul Taylor and Captain Dom discuss the sacred practice of debriefing in aviation and how this routine ensures continuous improvement. This practice, they argue, is crucial not just for safety in aviation but for success in any high-stakes environment. Transitioning from Military to Civilian Life: Learn about the challenges and opportunities involved in transitioning from a structured military environment to the civilian world, and how the principles of trust and leadership remain relevant across these domains. Building High-Performance Teams: Through examples from his military career, Captain Dom illustrates how trust is not just a nice-to-have but a strategic imperative for any high-performing team. Whether flying jets or managing corporate teams, the principles remain the same. Key Takeaways: Trust is Earned: It's a continuous commitment and starts with leaders demonstrating integrity and reliability. Character and Commitment: These are at the core of trust. Leaders must show they are committed to their teams, especially when challenges arise. Communication is Key: Effective leaders ensure that they communicate clearly with their teams, and also actively seek feedback and understanding. Shared Sacrifice Bonds Teams: Experiencing challenges together can strengthen team bonds and trust. High Trust Leads to High Performance: Trust allows teams to operate more efficiently and effectively, leading to better outcomes. Resources: For those looking to delve deeper into the concept of high trust leadership or to apply these strategies in their own teams, consider exploring Captain George Dom’s book "High Trust Leadership: Building High-Performance Teams." Support and Share: Connect with George Dom: Website: georgedom.com Book: High Trust Leadership - Building High-Performance Teams - Whether you're a current leader, an aspiring one, or simply interested in enhancing your team dynamics, this discussion offers invaluable insights into fostering trust and achieving high-performance in any field. 01:00 Early Inspirations and Naval ROTC 02:54 Naval Aviation Career Highlights 05:50 Top Gun Experience and Training 13:44 The Importance of Debriefing 24:39 Transition to Civilian Life 27:42 High Trust Leadership 35:45 The Gift of Trust 36:04 Five Key Elements of Trust 37:04 Character: Walking the Talk 37:45 Commitment: Showing Up in Storms 38:59 Competence: Being Good at What You Do 40:54 Connection: Understanding Your Team 42:46 Communication: Clarity and Consistency 50:54 Rebuilding Trust in Leadership 56:47 High Trust Leadership and Personal Relationships 58:18 Respect for Military Personnel See omnystudio.com/listener for privacy information.

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This was a fascinating, wide-ranging, amusing and highly useful conversation if you're a human being! Dr Sophie Mort, known as Dr Soph is a UK Sunday Times best selling author of the book "A Manual For Being Human' and in today's podcast we discuss the topic of her new book 'Unstuck', which is just brilliant. It's a wide-ranging conversation about habit formation, automations in our life, cognitive biases, drama triangles and much more. I guarantee there's be an enjoyable mix of nods of acknowledgement, laughter and aha moments as you listen to it. Dr Soph is a clinical psychologist with a Degree in Psychology, Masters Degree in Neuroscience and PhD in Psychology. She's also witty, engaging, insightful and a great communicator. What You'll Learn: The Art of Habit Formation: Dive into why over 40% of our daily behaviours are habits, running on autopilot without our conscious decision-making. Cue-Craving-Reward: Explore the science behind habits, including the crucial role cues play in triggering automatic behaviours. Willpower & Habit Change: Discover why willpower alone isn't enough and learn to leverage the power of time-of-day biology to change habits effectively. Understanding Heuristics: Get to know about mental shortcuts that heavily influence our decision-making processes. Combatting Hyperbolic Discounting: Learn why we often choose immediate rewards over future benefits and how it impacts our decision-making. Overcoming Self-Sabotage: Delve into the reasons behind self-sabotage and how we can overcome the hurdles that keep us from reaching our full potential. The Drama Triangle: Understand repeated roles we play in conflict situations and how to break free from them. Key Takeaways: Autopilot Awareness: Recognising that a significant portion of our day is driven by habit is the first step to change. Biology’s Role: Understanding the importance of timing and how our neurochemistry can be leveraged is crucial for effective habit change. Heuristics and Decision Making: These mental shortcuts explain many of our choices and behaviours, helping us understand and improve them. Be Your Own Motivation: Creating instigation habits and setting realistic goals can boost motivation and habit formation. Overcoming Cognitive Traps: Recognising and acknowledging mental traps like confirmation bias helps in making better decisions. Self-Worth and Community: Self-esteem is deeply tied to belonging and confidence – building these can improve overall well-being. Resources: Read "Unstuck": Dive into Dr. Moore's comprehensive guide on breaking free from habits. A Manual for Being Human: Explore more insights from Dr. Moore in her first acclaimed book. Connect with Dr. Sophie: Website: drsoph.com Instagram: @drsoph Support and Share: If you found value in this episode, please consider subscribing, rating, and leaving a review on your preferred podcast platform. Your support helps us reach more people with important insights like these. Share this episode with someone who might be battling with personal habits or looking to improve their mental well-being – this conversation could be the breakthrough they need. Thank you for exploring the paths to becoming unstuck and reshaping your habits with us!See omnystudio.com/listener for privacy information.

Heart racing? Shortness of breath? Worried thoughts? Is this anxiety? Maybe it's not. Maybe sometimes we get the label wrong. The reality is, we feel such a wide range of emotions that it's possible we do get it wrong and maybe that can be harmful. Listen in as Carly chats through a different approach, a different attitude so stop getting caught up in labels and we can get on with life.See omnystudio.com/listener for privacy information.

In this enlightening conversation, I was joined by Dan Chapelle, a clinical psychologist and bonafide philosopher with a deep interest in religion and meditation. Our discussion ranged widely, from the nuances of Eastern and Western philosophies to practical approaches for a more contented life. Dan shared insights from both his personal journey and his books, providing a rich tapestry of ideas centred around the necessity of unhappiness and the power of meditative self-care. What You'll Learn: The Intersection of Philosophy and Psychology: Discover how psychology and philosophy intertwine through the works of Freud, Jung, Nietzsche, and Eastern philosophies such as Buddhism and Daoism. Learn how these disciplines explore the complexities of the human mind and our quest for understanding and contentment. Importance of Unhappiness: Uncover why Dan views unhappiness as a crucial aspect of life rather than a condition to be overly medicated or avoided. Engage with the ideas from figures like Buddha and Job, emphasising the necessity of accepting life's inherent challenges. Meditative Self-Care: Learn about the practice of meditation as a tool for attention training, self-awareness, and the acceptance of reality. Discover practical insights into how meditation can help balance emotions and redirect attention from negative thought patterns. Attention and Intention in Everyday Life: Explore the concept that attention is the most critical tool we possess, shaping our experiences and responses. Understand how directing our attention and refining our intentions can alter our perception and experience of the world. Key Takeaways: Life's Challenges: Embrace the understanding that life is inherently difficult, and by accepting this, we can find deeper contentment. Meditation: Use meditation as a practical method for managing your attention and fostering acceptance. Philosophical Insights: Philosophical and psychological teachings from the East and West offer valuable perspectives on human experience and the nature of reality. Unhappiness as a Teacher: Viewing unhappiness as a part of life encourages personal growth and fosters a more profound fulfillment. Attention Control: Directing attention wisely influences emotional health and can lead to a more balanced life. Resources: Books by Dan Chappelle: "A Minimalist Ethic for Everyday Life" "Meditative Self-Care" Explore Dan's insights further and access more resources on MeditativeSelfCare.com. By embracing these philosophies and practices, you can cultivate a more profound sense of contentment and understanding in everyday life. Each step you take towards accepting life's difficulties can open the door to new perspectives and inner peace. If you're interested in diving deeper into these themes, I highly recommend checking out Dan Chapelle's works—let them guide you towards a more mindful and fulfilled existence. Support and Share: If you found this episode enlightening, please consider subscribing, rating, and leaving a review on your favourite podcast platform. Your support helps us continue to bring expert insights to a wider audience. Share this episode with someone who might benefit from the discussion around hormesis and its life-enhancing potential. 00:27 Journey into Psychology and Philosophy 01:28 Exploring Phenomenological Psychology 02:21 Connections Between Eastern and Western Philosophies 05:37 Minimalist Ethic and Everyday Life 06:41 Ian McGilchrist and the Left Brain-Right Brain Debate 20:33 The Necessity of Unhappiness 23:30 Job's Story and Contentment 28:44 Catcher in the Rye and Adolescent Struggles 31:41 Radical Acceptance and Amor Fati 33:35 The Role of Meditation in Accepting Reality 34:18 Understanding Buddhist Meditation 35:27 Nietzsche's Philosophy and Amor Fati 39:04 Practical Approaches to Meditation 42:06 The Importance of Attention in Mental Health 49:36 Karma and Intention 01:02:30 Reflections on Life and Contentment See omnystudio.com/listener for privacy information.

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This week Carly talks through a simple, but effective technique anyone can do to help with overthinking and rumination. See omnystudio.com/listener for privacy information.

My old mate Professor Grant Schofield and I delve into the fascinating concept of hormesis and its impact on human health. We discuss the newly launched Hormesis Lab and explore how controlled exposure to stressors can enhance resilience and promote longevity. From the hormonal effects of light exposure to the physiological benefits of exercise, this conversation uncovers the science behind becoming robust through strategic stress. What You'll Learn: Understanding Hormesis: Hormesis is the process of exposing your body to mild stressors to increase its resilience against future stress. Light and the Body: Discover how different types of light, including visible and non-visible wavelengths, penetrate the body and impact health. Learn about the role of vitamin D in glucose homeostasis and immune function, and why it’s essential for overall well-being. Exercise as a Hermetic Stressor: Explore how exercise functions as a stressor and boosts longevity, with a focus on VO2 max and muscle strength. Understand the physiological mechanisms activated during exercise, like myokines and their widespread health benefits. Effective Training Techniques: Zone 2 and VO2 max training methods are explained for optimising cardiovascular health and enhancing endurance. Strength and resistance training guidelines are provided to improve muscle mass and overall functionality. Nutritional Importance: The importance of protein intake is highlighted, particularly in maintaining muscle mass and facilitating recovery and growth. Key Takeaways: Hormetic Stress: Leveraging mild stress can build resilience and improve health outcomes. Light Exposure: Adequate light, particularly in the infrared spectrum, can support mitochondrial health and potentially aid in neurodegenerative conditions. Exercise Strategy: A balanced exercise routine, incorporating both aerobic and strength training, is crucial for long-term health. Protein Needs: As you age, higher protein intake is necessary to compensate for the natural decline in muscle mass and synthesis. Role of Hormesis in Longevity: Understanding and applying hormesis can be a transformative approach to improving health and longevity. Resources: For more in-depth information and resources, including links to studies and equipment recommendations discussed in the podcast, be sure to check out the notes provided. Stay informed about innovative approaches to enhancing health and unlocking your potential through hormesis. Support and Share: If you found this episode enlightening, please consider subscribing, rating, and leaving a review on your favourite podcast platform. Your support helps us continue to bring expert insights to a wider audience. Share this episode with someone who might benefit from the discussion around hormesis and its life-enhancing potential. 01:08 Understanding Hormesis 03:13 Stoic Quotes and Hormesis 03:58 The Importance of Stress Resistance 06:31 Light and Its Effects on Health 07:12 Vitamin D and Sun Exposure 11:49 Infrared Light and Mitochondrial Health 15:19 Melanin and Brain Health 22:56 Exercise and Longevity 28:27 Understanding VO2 and Training History 29:30 The Role of Muscle Strength in Longevity 29:56 Hormetic Mechanisms and Myokines 33:16 Practical Training Guidelines 33:54 Zone 2 and High-Intensity Training 40:27 Strength Training for Longevity 45:54 The Importance of Protein Intake See omnystudio.com/listener for privacy information.

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

If you're a bloke, or have a bloke (young or old) in your life - this is a conversation not to be missed. Once you've listened to it, share it far and wide, as Dr. Zac Seidler, a clinical psychologist and Director of Research at Movember, has the most comprehensive view I've ever come across on what positive masculinity and good men's mental health looks like. The conversation focuses on not just the psychological aspects of men's mental health, but the societal framework that shapes masculinity. The discussion traverses through topics of men's mental health awareness, therapeutic approaches, toxic and positive masculinity, and how we can foster healthier male communities. What You'll Learn: Deciphering Masculinity: We delve into how the traditional concepts of masculinity can be both harmful and beneficial and discuss the need to redefine masculinity in more positive, flexible terms. Therapeutic Approaches: Explore why traditional therapy might not resonate with men and how 'gender-sensitive' therapy can be a more effective approach. Social Connection: The vital role of social networks in men's mental health and how a lack of these connections can lead to severe psychological issues, including suicide. Preventative Measures: Understand the importance of getting ahead of mental health issues through early interventions and community-based programs. Breaking Down Stigmas: Discuss the societal changes needed to address mental health proactively instead of reactively, and the importance of redefining spaces for men to safely express themselves. Key Takeaways: Masculinity Redefined: Emphasising the value of attributes like stoicism, altruism, and service when appropriately contextualised. Supportive Networks: Highlighting the significance of building and maintaining strong social connections throughout life. Therapy Reimagined: Utilising flexible therapeutic practices that consider men's socialisation and comfort levels. Community and Connection: Promoting the idea that safe, non-judgmental spaces are crucial for men's mental health. Early Intervention: The critical role of incorporating mental health teachings and practices from a young age to build resilience. Resources: Engage with Movember's initiatives focusing on men's mental health. Explore gender-sensitive therapy training programs like "Men in Mind" to better understand how to engage men in therapeutic settings. Connect with organisations like "The Man Cave" and "Top Blokes" that offer programs to support young men. Support and Share: Listening to this podcast could inspire not just awareness but also actionable steps towards building better support systems for the men in our lives. This conversation sheds light on the core issues impacting men's mental health and explores innovative solutions designed to uplift and support men in maintaining mental health wellness. To continue this important dialogue on men's mental health, visit Movember's website and explore their extensive resources aimed at creating change and advocating for better health. If this episode resonated with you or you believe it could help someone else, please share this talk to broaden the conversation about men's health and masculinity in today's society. 00:17 What is Movember? 00:58 The Origins of Movember 02:29 Movember's Global Impact 04:08 Personal Journey into Men's Health 06:50 Challenges in Men's Mental Health 09:10 Addressing Toxic Masculinity 16:38 Rites of Passage and Positive Masculinity 21:03 Gender-Sensitive Therapy 29:05 The Social Vacuum Post-Divorce 29:30 The Lifesaving Importance of Social Connections 32:05 Veteran Suicide and the Loss of Purpose 33:57 The Role of Therapy in Men's Mental Health 35:43 Innovative Approaches to Therapy 38:37 The Crisis of Male Suicide and Prevention Strategies 51:47 The Importance of Addressing Adverse Childhood Experiences See omnystudio.com/listener for privacy information.

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Ever found your mood shift instantly because of something small—like someone cutting you off in traffic, your partner’s mess, or the physical discomfort of anxiety? In this episode, Carly explores a powerful concept from Japanese Psychology called shiso-no-mujun—the internal tension between how things are and how we wish they were. Using a very real (and very relatable) moment from her morning, she talks about how recognising this tension can help us respond to life’s little irritations with more clarity and less reactivity. This one’s for anyone who’s had their mood hijacked by the everyday—and wants take control of how they respond to those everyday challenges.See omnystudio.com/listener for privacy information.

Master Shi Heng Yi has become no short of a sensation since I interviewed him back in 2021. This interview has had the highest listens on the podcast to date. If you missed it, it's a cracker! Here's the blurb: It’s not every day you get to interview a 35th generation Shaolin Master, and certainly not one with 2 University degrees, including an MBA! Master Shi Heng Yi has been studying Martial Arts since he was 4 years old and has been running the Shaolin Temple in Europe since 2010. He is a contemporary monk who carries a smartphone and is focused on the sustainable development and spreading of the Shaolin culture and philosophy and today's podcast has plenty of insights and guiding principles for us all, so please share this podcast with anyone who you think may benefit. You can find out more about Master Shi Heng Yi and Shaolin Philosophy in his Ted-X talk on the 5 hindrances to self-mastery Here is a link to the Shaolin Temple Europe, where Master Shi Heng Yi resides. Here is what we discuss and when: Start: The Shaolin Monk lineage system 3:50 - The process of becoming a Shaolin Monk 7:52 - The concepts of Chi and Qigong 14:35 - The importance of Qigong in physical development, focus and prowess 18:22 - The mental states that hold us back 26:02 - Master Shi Heng Yi's advice for achieving self-mastery 30:34 - The art of cultivating discipline 36:00 - The important combination of combined physical and mental training in Shaolin philosophy 42:20 - Philosophising vs doing 49:10 - Master Shi Heng Yi's view on happiness See omnystudio.com/listener for privacy information.

Here is a link to the article that I discuss: https://pmc.ncbi.nlm.nih.gov/articles/PMC8541481/See omnystudio.com/listener for privacy information.

In this episode of Mojo Monday, Carly explores the rising tide of mental health challenges and asks a powerful question: are we aiming for symptom relief… or a full, meaningful life? With personal stories and practical reflections, this short episode invites you to consider what really moves you—and what small actions might shift the way you live.See omnystudio.com/listener for privacy information.

In this riveting episode of my chat with Dr. Adam Fraser, we delve into the intricacies of performance, resilience, and the human condition. Adam is a researcher and fellow corporate speaker (and one of the best) and a bloody good, down-to-earth bloke. Through humour and profound insights, we cover a multitude of topics, including the coping mechanisms for stress, the intersection of physiology and psychology, and the challenges faced by modern-day educators. What You'll Learn: The Power of Reflection and Reset Dr. Fraser introduces the concept of the "third space," a transitional gap that is crucial for shifting mindsets between different aspects of life. This framework—reflect, rest, reset—helps individuals leave behind previous stressors and prepare mentally for what's next. Understanding Mental Challenges Explore the metaphor of "Kevin," a character that encapsulates negative inner dialogue. This concept, derived from ACT therapy principles, helps in recognising and rationalising self-doubts and unhelpful thought patterns. The Importance of Consistency Discover the consistent habits of elite performers, such as those in special forces and top athletes, and how these disciplines can be translated into everyday life for sustained success. Navigating Work and Home Life The conversation touches upon the impact of increased remote work on personal boundaries, emphasising practical strategies to create clear separations between professional and personal spaces. Key Takeaways: Reflection, Rest, Reset: Implementing a structured approach to transitioning between activities can enhance emotional well-being and productivity. Managing Inner Dialogue: Understanding and accepting negative thoughts without allowing them to dictate actions can lead to more constructive behaviours. Consistency Is Key: Continuous small efforts in the right direction are more impactful than sporadic grand gestures. Creating Boundaries in Remote Work: Being intentional about starting and stopping work can help maintain a work-life balance, crucial in current times. Resources: Book on "Kevin": Dr. Fraser is working on a book detailing the "Kevin" concept, which promises to offer practical insights into managing inner dialogue. Secondary Trauma in Educators: New research by Dr. Fraser highlights the growing phenomenon of secondary trauma experienced by educators, offering solutions to mitigate its effects. Dr. Adam Fraser's resources and books are an enriching source of knowledge for anyone looking to enhance their personal and professional life. For more insights, you can visit Dr. Adam Fraser's website. Support and Share: If you found this episode valuable, consider subscribing, rating, and leaving a review on your preferred podcast platform. Your support helps us reach more people with important conversations like this one. Share this episode with someone who can benefit from a renewed perspective on health, parenting, or emotional resilience. Join the conversation and help spread awareness about the importance of resilience in facing life's uncertainties. 01:56 Professional Backgrounds and Achievements 03:40 Insights on PhD Research 06:53 The Importance of Physiology and Psychology 10:15 The Third Space Concept 14:10 Impact of COVID on Work-Life Balance 22:19 Managing the Inner Critic: Kevin 31:07 Practical Steps for Psychological Flexibility 35:04 A Hopeful Future with My Daughter 35:56 The Intelligence of Girls vs. Boys 36:18 Working with Diverse Groups 37:08 The Resilience of Single Parents 38:05 Lessons from Elite Performers 40:28 The Impact of Losing a Child 42:33 Meditating on Mortality 45:25 Behaviour Change and Consistency 53:38 Sustainable Peak Performance 55:23 The Importance of Hobbies 01:02:09 Research on Secondary Trauma in Educators See omnystudio.com/listener for privacy information.

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In this episode of Mojo Monday, Carly Taylor explores the quiet wisdom of a Zen koan—a simple phrase that invites reflection on our human tendency to resist what is, and a gentler path toward clarity and purpose. If you're going through a struggle right no, this episode might offer another way to meet what’s here. Carly Taylor is a Mental Fitness Coach and speaker passionate about helping people tame their mind so they can live a rich, meaningful and fulfilled life. She is trained in ACT (Acceptance and Commitment Therapy), Japanese Psychology, is an IIN qualified Health Coach and is currently undergoing a Masters of Counselling. Connect with Carly: Website: www.carlytaylorcoaching.com.auInstagram: carly_taylor_coachingLinkedin: linkedin.com/in/carly-taylor-61134bb9/See omnystudio.com/listener for privacy information.

In this engaging conversation, Dr. Haley Perlus and I dive into the powerful world of sports psychology and its transformative techniques that can be applied to everyday life. Dr. Haley Perlus, an acclaimed sports psychologist, shares her expertise on overcoming mental blocks, optimising performance under pressure, and maintaining focus—insights that are valuable not only for athletes but for anyone looking to enhance their personal and professional lives. What You'll Learn: Embracing Pressure: Understand how pressure and stress can be harnessed as performance enhancers in both sports and business. Mental Blocks: Discover the most common mental blocks experienced by athletes and how these can be overcome with practical tools and environmental changes. Focus and Attention: Learn about attentional control and how maintaining focus can lead to peak performance. Routines and Recovery: Explore the importance of pre-performance routines and post-performance debriefs as essential components for sustained success. Resilience: Gain insights into bouncing back from failure and setbacks with resilience training and acceptance of imperfection. Key Takeaways: Pressure as a Privilege: Pressure can be a sign of self-belief and alignment with your values; learn to see it as an opportunity for growth. Mental Toolbox: Equip yourself with practical psychological tools such as visualisation, symbolic imagery, and controlled breathing to manage stress and optimise performance. Process Over Outcome: Focus on the process rather than the outcome. This shift in focus prevents distraction and allows for greater success and fulfillment. Attention Training: Deliberately train your attention to improve focus amidst distractions, strengthening your ability to concentrate effectively. Resilience and Recovery: Accept failure as a part of the journey and strive to become the best at recovering quickly and effectively from setbacks. Resources: Book: Personal Podium by Dr. Haley Perlus offers valuable strategies for building a mental toolbox and effectively applying sports psychology techniques to daily life. Visit Dr. Haley Perlus' Website: For masterclasses, articles, and coaching opportunities. Support and Share: If you found this episode valuable, consider subscribing, rating, and leaving a review on your preferred podcast platform. Your support helps us reach more people with important conversations like this one. Share this episode with someone who can benefit from a renewed perspective on health, parenting, or emotional resilience. Join the conversation and help spread awareness about the importance of resilience in facing life's uncertainties. 00:49 Journey into Sports Psychology 03:03 Pressure and Performance 04:19 Overcoming Mental Blocks 11:47 Harnessing Stress for Success 19:35 The Importance of Routines 26:55 Process vs. Outcome 31:57 Striving for Perfection vs. Demanding Perfection 32:38 The Art of Recovery 33:43 Learning from Failures 35:20 Techniques for Quick Recovery 37:23 Body-Mind Techniques 42:04 Training Focus and Attention 59:32 Mental Toolbox for Performance See omnystudio.com/listener for privacy information.

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Worrying about what others think is a completely human experience—we all do it. In today’s Mojo Monday, Carly Taylor explores when the fear of judgment can actually support your growth, and how to recognise when it’s holding you back. She shares practical ways to shift your focus, so you can use that worry as a guide—not a barrier—on the path to living more authentically.See omnystudio.com/listener for privacy information.

A captivating conversation with Andy Reid, a renowned auctioneer, coach, and author of the book "Success Curious." Their discussion dives into the intricacies of defining success, understanding personal identity, and the power of authenticity in both professional and personal realms. What You'll Learn: Embracing Authenticity and Success: Andy shares his journey of understanding what it truly means to be successful. He emphasises the importance of self-awareness and authenticity in achieving and defining personal success. The Impact of challenging experiences: Both Paul and Andy reflect on how significant experiences have shaped their paths, offering insights into how adversity can become a catalyst for positive change. The Existential Vacuum and Identity: The conversation delves into how the breakdown of religion and traditional value systems have led to a quest for identity and meaning in modern society. Self-Exploration Techniques: Andy provides practical exercises for self-discovery, such as identifying core values to better understand and navigate one's life purpose. Key Takeaways: Success is a personal journey best defined by one's own values and authenticity. Understanding and embracing one's identity is crucial for personal and professional fulfillment. Life's challenges often serve as catalysts for immense personal growth. It's vital to remain open to learning and evolving in the pursuit of a meaningful and successful life. Resources:For those seeking more insights, Andy Reid can be reached through his website, and his book "Success Curious" is available for readers eager to delve deeper into these transformative concepts. Support and share:If you found this discussion insightful, subscribe, rate, and leave a review on your preferred podcast platform to help us continue bringing vital conversations to light. Share this post with someone who may be seeking insight into how understanding oneself can lead to a more fulfilling and successful life. 00:17 Discussing the PhD Journey01:59 Life in Australia vs. Britain03:41 Career Journey: From Engineering to Hospitality05:42 Transition to Real Estate and Auctioneering09:49 Success and High Performance21:09 The Concept of Authenticity28:05 Existential Vacuum and Religion31:02 The Influence of Social Media on Identity31:46 A Conversation About Faith33:59 The Role of Leaders in Shaping Identity37:37 Political Polarization and Empathy39:44 Self-Exploration and Knowing Thyself42:35 Defining Personal Success48:25 The Impact of Trauma on Personal Growth55:41 Looking Forward: Excitement for the FutureSee omnystudio.com/listener for privacy information.

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Low self-worth can be debilitating, leading to avoiding doing the things that really matter. Today, Carly approaches self-worth with a bit of a different perspective. Using a framework she calls the 4A's, this unique approach may change the way you respond to low self-worth. Carly Taylor is a Mental Fitness Coach and speaker passionate about helping people tame their mind so they can live a rich, meaningful and fulfilled life. She is trained in ACT (Acceptance and Commitment Therapy), Japanese Psychology, is an IIN qualified Health Coach and is currently undergoing a Masters of Counselling. Connect with Carly: Website: www.carlytaylorcoaching.com.auInstagram: carly_taylor_coachingLinkedin: linkedin.com/in/carly-taylor-61134bb9/ See omnystudio.com/listener for privacy information.

In an enlightening conversation, I sit down with Nick Wignall, a seasoned clinical psychologist, to discuss critical aspects of emotional resilience, stress management, insomnia, and the power of values. We delve into the nuances of emotional intelligence, challenge the conventional wisdom of stress management, and offer practical strategies to enhance mental well-being. What You'll Learn: Emotional Intelligence: Overrated or Misunderstood? Nick argues that while EQ is essential, it's often glamorised and misunderstood. He emphasises the need for emotional resilience over EQ, advocating for a balanced view where emotional fitness—a combination of resilience and fitness—plays a crucial role. Emotional resilience isn't just about understanding emotions; it’s about developing the capability to handle emotional challenges effectively. The Power of Values in Building Emotional Fitness: Nick introduces the concept of “emotional fitness,” akin to physical fitness, where consistent effort and practice lead to growth. The discussion highlights the role of values in guiding behaviour and building resilience. Paul shares personal anecdotes about how tapping into values like authenticity helped him address habits such as reducing alcohol consumption. Both agree that values serve as a compass, providing motivation and direction, especially during challenging times. Rethinking Stress Management: Challenging the notion of stress management, Nick and Paul suggest that instead of merely managing stress, individuals should address underlying stressors. They emphasise viewing stress as a potential growth area rather than something inherently negative. By shifting focus from managing symptoms to addressing roots, individuals can transform stress into a catalyst for development. Insomnia: More Than Just a Sleep Problem: Nick redefines insomnia, not as a sleep disorder, but as an anxiety-based problem. He underscores that insomnia often stems from excessive effort to control sleep, which paradoxically disrupts rest. Instead of intricate sleep rituals, the focus should be on reducing anxiety around sleep, adopting practices that encourage relaxation. The Scheduled Worry Practice: A Game Changer for Anxiety: Nick introduces the concept of a daily scheduled worry practice, proposing it as more effective than drugs or therapy for chronic anxiety. By dedicating specific time to acknowledge worries through writing, individuals can minimise their grip on daily life. This method, akin to exposure therapy, trains the brain to face worries head-on, reducing overall anxiety levels. Key Takeaways: Emotional intelligence is meaningful but thrives best when combined with active emotional resilience practices. Values are fundamental, serving as a guiding force in decision-making and personal growth, and are crucial for authentic living. True stress management involves addressing stressors, not just symptoms. This proactive approach transforms stress into an opportunity for growth. Viewing insomnia through the lens of anxiety highlights the importance of relaxation over rigid sleep routines. Scheduled worry practice offers a structured approach to deal with anxiety, promoting resilience and mental clarity. Resources: Explore more about emotional resilience and scheduled worry practice at ScheduledWorry.com and learn from Nick Wignall's insights on mental health. Subscribe to Nick's newsletter, The Friendly Mind, for practical advice on emotional well-being and mental health challenges. Support and share: If you found this discussion insightful, subscribe, rate, and leave a review on your preferred podcast platform to help us continue bringing vital conversations to light. Share this post with someone who might be grappling with stress, seeking better sleep, or wanting to harness emotional intelligence; these insights provide a roadmap for personal and emotional growth. 01:25 Debunking Emotional Intelligence 02:56 Emotional Resilience vs. Emotional Intelligence 03:35 The Importance of Emotional Fitness 06:41 Critique of Traditional Therapy Approaches 12:38 Understanding Emotional Fear Learning 17:56 The AVA Method for Emotional Resilience 23:32 The Role of Values in Overcoming Anxiety 25:49 The Power of Values in Daily Life 30:45 Understanding Boundaries in Communication 32:25 The Misconception of Stress Management 38:13 The Importance of Incrementalism 49:45 Rethinking Insomnia as an Anxiety Issue 56:15 Scheduled Worry Practice for Anxiety 01:00:15 Conclusion and ResourcesSee omnystudio.com/listener for privacy information.

In this week's podcast on anti-aging strategies, I explore cellular senescence - what it is, how it's useful when we're young but promotes poor health when we age, and some things we can do to mitigate it.See omnystudio.com/listener for privacy information.