Thought Architecture

In this powerful episode of Becoming Resilient, I sit down with kettlebell master, men's work specialist, and all-around wisdom powerhouse, Mike Salemi!

Have you ever wondered why learning a language feels effortless for some and frustratingly slow for others? What if the key isn't just about practice, but how your brain is wired to learn?In this week's Becoming Resilient podcast episode, I dive deep into:✅ The #1 challenge holding language learners back (hint: it's not just about vocabulary).✅ How your brain's fast and slow thinking systems impact fluency.✅ The hidden flaws of traditional language learning methods—and what actually works.✅ 3 powerful techniques to accelerate your language journey.Whether you're actively learning a new language or just fascinated by the way our brains work, this episode has something for you.Why tune in?Because we're not just talking about language—we're uncovering how understanding your brain can unlock resilience, adaptability, and faster learning in every area of life.

Discover the two powerful systems that drive your thinking: fast and slow. Based on Daniel Kahneman's groundbreaking work, this podcast explores how understanding these brain modes can unlock your peak performance, enhance strategic decision-making, and boost your overall success. Learn practical strategies to harness the power of slow thinking for deeper focus, improved learning, and achieving your personal and professional goals. Perfect for driven professionals seeking to optimize their minds and maximize their potential. Explore mental models, emotional intelligence, and the 'slow movement' for a more fulfilling and impactful life.In this episode, we explore how understanding these modes can transform the way you learn, grow, and approach life.

Everyday we may feel negative responses to the world around us. We may spend so much time obsessed with 'healing' that we forget to enjoy ourselves with life. Despite hardships, we can actually cultivate emotional fulfillment.In this course, we will go through an approach to start feeling and increase the intensity of more positive emotions. This includes:- learning about the 6 emotions of fulfillment- learning about the 6 actions that cultivate each emotion- how to best structure the practice of living these emotionsThe Background To Understand Your MindA quick introduction to how the mind develops, the 2 states of thinking, and then the purpose of this course. The fact that this course is aimed at helping you to cultivate internal resources to be able to truly connect with all your experiences.Emotion Number 1: Joy (action = play)In this lesson, we go over the first emotion necessary to cultivate those mental frames that help us to see the world differently. The lesson describes the emotion, the action connected with it, and the journal questions, and also gives some examples of what may stop us from experiencing this emotion more.Emotion Number 2: Curiosity (action = explore)In this lesson, we go over my favorite of the emotions necessary to cultivate those mental frames that help us see the world differently. As per usual, the lesson describes the emotion, the action connected with it, and the journal questions, and also gives some examples of what may stop us from experiencing this emotion more.Emotion Number 3: Appreciation (action = savor)The third emotion necessary to see the world reframed is here! It is close to gratitude but I think by distinguishing it with some differences, we can get a better result. Emotional description, the action, the journal questions and examples of what may stop us from experiencing this emotion more, are all here.Emotion Number 4: Connection (action = sharing)Emotion number 4's description, common blocks, action steps, and journal prompts are all here. In this lesson, we go over the more social of all the emotions necessary to cultivate those mental frames that help us to see the world in a different way.Emotion Number 5: Accomplishment (action = challenge)In this lesson, we go over the emotion most similar to the concept of 'flow states'. It's important to consider that this emotion helps us to reframe stress as something to seek out in controlled ways, rather than seeing it as something to avoid or remove from our lives. The lesson describes the emotion, the action connected with it, the journal questions and also gives some examples of what may stop us from experiencing this emotion more.Emotion Number 6: Excitement (action = look forward to)In this lesson, we go over the sixth and final emotion. This emotion is all about breaking the monotony of routine and approaching life as something that can feed us energy! It can really be complimented by emotions 3 and 4 if used in the right way. Listen to the story I give as an example and you may find yourself re-examining things in your life too.How To Start Your Application Of Positive EmotionsThis lesson goes over some ideas of how to implement what we have gone over. The three actions I recommend in order to prompt our thoughts to raise the automated awareness of these emotions. Another tool discussed is about how to progress with your progress.Thank you for being a premium member. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit becomingresilient.substack.com

I kept reading study after study about the benefits of cardio for your health, longevity, and brain function. Just one problem: I HATED CARDIO!!Thanks to sheer willpower I spent the last 3 years trying stuff out to see what stuck!* 1 year of 80/20 approach (80% of the time in zone 2 on a stationary bike, 20% of the time getting into zone 5). No significant result.* 1 year of running. outside. a lot (by my standards). about 20kms per week. An average of 3-5kms per run. Mostly trying to stay in zone 2 and occasionally taking it to zone 3. No significant result.* About 6 months of HIIT training. Specifically on the assault bike doing the Norwegian 4x4 method (4 rounds of 4 mins on, 4 mins off, at the highest intensity possible). Vo2 Max result of 50.8(my apple watch reading for this exact same workout was not as gracious)So I made a video about it too. Check it out here. A slight complication happens when you consider that zones aren't a thing!There are a few ways to determine your heart rate (HR) zones, including: * Karvonen formulaThis formula is [Maximum heart rate – resting heart rate] x % intensity + resting heart rate = training zone. * HRR percentagesThis method calculates your HR training zones using percentages of your heart rate reserve (HRR). There are typically five zones, each representing a different intensity level. * Age-based formulaThis classic formula is 220 - your age, but it may be inaccurate for older people. A revised formula is 208 - 0.7 x your age. * Maximal exercise stress testThis is a more accurate way to determine your maximum heart rate (MHR) by undergoing a test with a healthcare provider. “Your body and your heart couldn't care less about minor variances between calculators or formulas. Forget what those things tell you or what "some say." Do whatever feels right to you.” - Reddit Userzone 1: You could be talking on the phone and the person on the other end wouldn't know that you were exercising.zone 2: You can converse mostly normally on the phone but the other person would be able to tell that you were exercising.zone 3: You can't converse without really obvious breaks in talking.The unfortunate thing about this is that I can, under my current routine, be in zone 4 according to my max heart rate test results, and still speak like the zone 3 listed above, but also be in zone 2 according to the calculation methods above. My Current RoutineBased off this youtube video, I decided to make some changes.The basic idea is that we have only 2 things to truly train: delivery and utilization of O2. Below are the intervals. So of course you need to know your threshold! When do you flip from burning fat and using aerobic respiration to burning carbs as fuel and anaerobic respiration? Well, according to my assessment, it is 153bpm for me!Therefore, I now do 3x 30 minute sessions per week. All on the assault bike. Twice a week I do:30 mins of 5 mins on, 2.5 mins off (ratio of 2:1), typically between 129bpm - 152bpm.Once a week I do30 mins of 20 secs on, 200 secs (3min20s) off (ratio of 1:10), typically pushing my HR above 162. Results?Recently, my apple watch rated me at 52.8!!I'll keep going and in October, I'll do another metabolic assessment to see if it agrees with my apple watch. I'll also do another garmin watch test (minimum of 10 mins of running outside to get a measurement). I'll also do vo2 max tests with walking and running to see what each of them estimates my vo2 max to be. Thank you for subscribing, a bit of an unusual post today as I don't normal like to talk about physical training too much, but I'm really enjoying myself at the moment.As you can see, I have started uploading Premium Audio Courses to this substack, these are courses available on Insight Timer too, under the premium membership, but I decided that I wanted to make sure they are here too. Feel free to start a FREE 7 DAY TRIAL and check them out to see if they are helpful. I will potentially open up the premium subscription here to also include monthly coaching calls, and also add an option for 1-2-1 coaching calls.Check out the Premium Courses hereIndex Of Our Premium Courses8 full Premium Audio Courses now available with more coming soon! This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit becomingresilient.substack.com/subscribe

DISCLAIMER: this is me sharing what I have found. Nowhere in this is advice for you. I'm not pretending to be an expert here, I am just sharing my thoughts. I'm sure at one point or another we have all wanted to lose weight and everyone has heard the same boring crap. Eat less, move more. Although it is much more complex than that… (Basal Metabolic Rate accounts for almost all our calories and just eating less is the jam, providing we can avoid eating disorders). I've heard these all:* cut your carb intake* fasted cardio* don't eat with a screen* eat slower* don't eat junk food* you can eat junk food as long as its within your calories* portion sizes* plate sizesHave I missed any?Now the main issue for me is always my hunger! Maybe I was born with an appetite or maybe I'm a glutton but I always have seconds, I always want more and I always have room for dessert.My wife's parents literally call me “Fan tong” which is Cantonese for “rice bucket”

This is a meditation I call the Smile Bank – literally 15 minutes where your goal is to think of things you have experienced recently that make you smile. Through this, you will strengthen neurons and pathways that will make it easier in the future to recognize opportunities to smile, storing them for future meditations, and making you smile more. This helps elevate your mood via neurotransmitters, vagal tone. It alleviate stress and has other benefits like better more grey matter in the brain! Think of it like lifting a heavy weight to train your mind. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit becomingresilient.substack.com/subscribe

This course is about using the art of Kintsugi: the repairing of broken pottery with a golden resin, and applying it as a metaphor to help with deal with our perceptions of trauma and how we define ourselves; as something independent of outside forces, or something harmonizing with outside forces. This helps us to determine how we think about traumatic events and our identity. Welcome to Emotional Kintsugi.Lesson 1: Everything Serves Me, Everything Empowers MeLooking at what happened to us is tough to do especially when it hurts us, our sense of self, our sense of value. This track goes into the concept of perceiving these events with enough time passed, so we have the benefit of hindsight to be able to apply a sense of trust or belief to current "harmful" circumstances so we shift our perception and look for the golden opportunities in the broken pieces. Some prompts to consider are: What trauma happened to me? Why did it happen to me? Why did I experience this? What happened after the trauma What did the trauma gift me? How has this experience shaped who I am? What skills have changed as a result of this trauma? What changed in my life after the trauma? Which relationships changed? For better or worse, as a result of the trauma?Lesson 2: Interactions With The Universe At Large, How I Harmonize With FateDo we have control of things? Are we fated in some way? Is life just a mixture of both? In this track we discuss the concept of taking responsibility for our perceptions of events and the need to control the way we define ourselves. Some helpful prompts are: What do I need to own? What uncommon or unique trauma have I experienced that I need to own? What experiences/ traumatic event or events have I experienced that have created a unique imprint on me, to define me as different from most? How am I outside normal? What trauma can I own that makes me 'not normal'?Thank you for being a premium member This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit becomingresilient.substack.com

Stress happens to us all, but do we have the tools to know how to handle it. In this course we talk about how to get back to feeling yourself AFTER a stressful tome in your life has come to a close. It is important to not just think that all you need is time. There are levers to pull to make sure you recover well, and then that you do not make the same mistakes twiceLesson 1: Creating The Recovery Of The MindIn this first track, we will go into the idea that once stress has subsided, what is needed first is the healing. In order to achieve a level of recovery, we will discuss how to facilitate this mentally. To reset the brain from operating out of the amygdala to the pre-frontal cortex.Lesson 2: Physical RecoveryIn this track, we will discuss how the body requires certain boxes to be checked in order to recover from stress. Stress is indicated by increases in blood pressure, heart rate, inflammation, respiration rate, etc. What can we do to facilitate the body returning to baseline?Lesson 3: ReflectionIn order for us to grow from stressful times, we indeed need to make sure we are not resisting what we just experienced. It is important for us to find a meaningful way to understand how this served us. We do not need to learn the lessons in this step, we are still recovering from the stress, we just need to accept that we were in a classroom.Lesson 4: MitigationWhen we are recovering from stress, the importance of acknowledging our current limits is paramount! We need to understand that if this situation were to occur again, we may once again suffer from being out of our depth. It is important to have strategies and techniques which assist us to ensure we have a buffer. For now. Ultimately, we want to improve our abilities so that we can indeed get to a point where we find stress transcendence. That will come, for now...let's mitigate the future issues.Thank you for being a premium member. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit becomingresilient.substack.com

Many of us understand that we have physical needs like nutrition, sleep, and so on. What most of us are a little fuzzy on are the emotional needs. What are they? We know our feelings are symptoms of not getting these needs met, but what exactly are the needs for us to be on the look out for?Lesson 1: Safety & SecurityIn this track, we dive into the need for us all to feel safe emotionally. This is tougher to determine than physical safety and security as we need to be able to determine WHO and WHERE we feel safe enough to be ourselves and secure enough to reveal ourselves.Lesson 2: PrivacyIn this track, we discuss the need for privacy. In the discussion of introversion and extraversion, often times we forget that we have both qualities within ourselves and just need to find the right balance.Lesson 3: IntimacyIn this track, we define the need for emotional intimacy. Not to be confused with physical intimacy, emotional intimacy is when we feel we can show all of ourselves - "warts-n-all" - to another and be accepted for this. The people who love us "no matter what" helps us to feel that we can be vulnerable and disclose our darkest secrets. Whereas Safety and Security is about expression, Intimacy is about reciprocated vulnerability.Lesson 4: AttentionIn this track we discuss the need for attention. Absolutely vital form of emotional nutrition for us. To both give and receive attention is vital for our bonding and connection with others. How we enjoy and automatically prefer to give and receive attention is worth examination.Lesson 5: CommunityIn this track, we discuss the importance of connection to community. It truly helps with the feelings of belonging and a rootedness that helps justify why to remain in a particular situation. The results of ignoring this need is the feeling of isolation and being alone.Lesson 6: StatusIn this track, we discuss the importance of having a standing inside the community or communities of our preference. We want to be known in our chosen communities for being "the person who you have to see if you are interested in X". Being unique and identifiable is important for our feelings of worth.Lesson 7: MeaningIn this track, we discuss meaning and purpose. Something that many people feel they lack. I contend that meaning is defined by the thing we wish to see most in the world, either through identifying the problem that exists in the world, or by following the things we feel inspired by.Lesson 8: ControlIn this track, we discuss control. It is a dire need for humans! The ability to take responsibility for ourselves, and to have a hand in our fate is something that motivates us. This need is one of the top in my opinion.Lesson 9: AchievementWe must push ourselves so that others can benefit. But that depends on many things; How much are we stretching ourselves? Are we often setting unachievable targets? Are we looking at our capabilities honestly?Thank you for being a premium member. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit becomingresilient.substack.com

In this course, you will learn about the 10 Harmonies. Ten aspects of your life that, when in the right balance in relation to each other, give you a phenomenal foundation to mitigate stress and function at your best! Increased engagement, creativity, decision-making abilities, focus, and much more!Part 1: The 5 Physical HarmoniesIn this audio, we go into the 5 physical Harmonies. Breaking them into the 3 Major Harmonies and the 2 Minor Harmonies. We discuss what would be good places to start with each harmony as well as things that tend to get in the way of each harmony.Part 2: The Mental HarmoniesNow we introduce the 5 Mental Harmonies. Same as before, 3 major and 2 minor. And again, as we have done, we discuss what are green flags, things to do to bring harmony to this aspect, and some red flags, things that throw these aspects out of harmony.Thank you for being a premium member. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit becomingresilient.substack.com

Ancient Japanese philosophies are so interesting because they offer such different thinking to popular approaches. From the concept of beauty to the concept of perfection, this course takes you through 5 Japanese philosophies that can help you re-examine and reframe very stressful situations.Lesson 1: Wabi SabiWabi Sabi is the philosophy of appreciating beauty that is "imperfect, impermanent, and incomplete" in nature. It is the striving for excellence not perfection, where excellence is being the best you can be for your level. Here are a few benefits coming from the Wabi Sabi philosophy: 1. Accept things as they are and as you are. 2. Appreciate your life. 3. Strive for excellence, not perfectionism. 4. Live your own life with all its beautiful imperfections.Lesson 2: UketamoAn inscription which appears on a 17th century stone basin at Ryoanji Temple in Kyoto is a visual pun in which each of four characters shares the same central square component.  It can be read many ways, including *"Ware tada taru wo shiru,"* or, "I know what 'just enough' is", “I only know plenty,” or “I only know contentment.”There is a concept contained within of "I am already complete".And it couples nicely with another Japanese philosophy; Uketamo. The literal translation is *“I humbly accept with an open heart.”, acceptance with no resistance.Lesson 3: KintsugiKintsugi is a Japanese art form that is repairing broken objects, often pottery or glass, with gold mixed glue. The word kintsugi translates to "gold repair" or "gold joinery". A metaphor for embracing your flaws and imperfections. Looking at your "worst" trauma and how the healing of said trauma has defined you.Lesson 4: KaizenIn the Japanese language the word Kaizen is derived from two Kanji, the first 'Kai' , meaning 'change,' and the second 'zen', meaning 'good. ' Hence the literal meaning of the word being 'change for the better'. So we can understand the word as a way to think about self-improvement.Lesson 5: TsundokuTsundoku is the concept of acquiring reading materials but letting them pile up in your home without reading them. The word is also used to refer to books ready for reading later when they are on the bookshelf. It is a great reminder to feed the flames of our inquisitive nature and to slow down to satisfy our hunger for knowledge.Thank you for being a premium member. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit becomingresilient.substack.com

The Seven Levels of Energy model offers a transformative framework for shifting from victimhood to a state of absolute opportunity and purpose. This course explores each energy level, from feeling powerless to embracing collaborative potential, and aims to elevate your mindset, enhance personal growth, and achieve greater life satisfaction. By understanding and harnessing these energy levels, you'll learn to navigate challenges, foster meaningful connections, and see the universe's broader purpose, ultimately empowering you to live a more fulfilled and impactful lifeLesson 1: A Brief IntroductionIn this track, we will go through a brief overview of the 7 Levels Of Energy and the associated thoughts, feeling and actions/behaviors attached to each level. We also introduce the concept of catabolic and anabolic energy and how it relates to the model of energy.Lesson 2: The Catabolic Energy LevelsIn this track, we go over the catabolic energy levels of level 1 and level 2. We go through the thoughts and beliefs that can create these levels as well as the emotions that come out of us. The associated actions and behaviors are discussed too. Remember that each energy level has a purpose.Lesson 3: The Bridging LevelsIn this track we go through what are called "The Bridging Levels", that is the levels which are a mixture between the truly catabolic and truly anabolic levels. These levels are the ones where we are slowly taking control and connecting with our positive emotions. Finding ways to reconcile our life with the circumstances unravelling around us!Lesson 4: The Anabolic LevelsIn this track, we finally examine the anabolic levels. The levels which are skillful to access and require our abilities to identify and reconcile the stimulus we receive from the universe in order to make peace and feel truly connected.Lesson 5: Normal Life Energy VS Stress Response EnergyIn this track, we investigate the concept of having 2 separate energy profiles: A normal day energy profile and a profile that is a stress response profile. When we are overwhelmed and trigger, we will activate the lower levels automatically. So what does this look like?Lesson 6: Harmonizing Energy LevelsIn this track we talk about how to shift between levels. It is an automatic innate quality inside us to move from higher levels to lower levels. However, it requires some measure of internal work and insight to move from lower levels to higher levels. What does that look like? What is its impact on our ego?Thank you for being a premium member. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit becomingresilient.substack.com

“ Rule your mind or it will rule you. ”- Buddha The commodification of mindfulnessThe business of mindfulness is fast becoming a pillar of the $4.5T wellness industry. The US meditation industry is now worth $1B.So much of mindfulness is made up of the industry at large, but the deeper question is always “WHY”!What is the point of a mindfulness practice? Despite hearing all the positives of a mindfulness practice, there are risks! Did you know that? Were you aware there are adverse effects of a mindfulness practice? And according to Cheetah House (organization formed to support those who have experienced these adverse affects), at least 1 in 10 people who try mindfulness will experience an adverse effect?!?“ The fact that I am receiving calls from meditators-in-distress indicates that they are not receiving adequate support from wherever they learned to meditate. ”DR. WILLOUGHBY BRITTON Co-director of Brown's Clinical and Affective Neuroscience LaboratoryOk, this isn't about the adverse effects of mindfulness, just a question of what is it for?I have friends who use mindfulness as a pill. Used in case of stress. It is something to alleviate pain and that's it. I would absolutely argue that this is delaying the fight. Kicking the can down the road. As someone who loves learning about cognition, it is all about being mindful and using it as a tool in order to achieve the goal of being mindless. Bam. That's it. Wanna know more? Check out the links and listen to the audio!The understudied risks of mindfulnessSeeking inner peace? Brown researchers warn that mindfulness meditation isn't as harmless as you may think. (Click on image to read article)There are a few changes coming here, the biggest of which is that I'm opening up this substack to paid subscribers!!What's in it for you?I'm uploading my premium audio courses which are available on other platforms, only here it is a better price! Also many other benefits, like group coaching calls, and some perks too for referrals like 1-to-1 coaching calls. So far, the following premium audio tracks and courses have been uploaded:With many more on their way. Feel free to try them out with a free 7 day trial!Share this post with a friend

In this course, we will go through a lot to completely shift your approach and start getting the development that serves you the best.This includes:- how to examine your beliefs about yourself- how to check your internal biases- how to reframe your thinking around your goals- how to create an action planLesson 1: Providing Yourself With EvidenceAll too often we may outsource our path to a cookie-cutter approach set out by a person, group or tradition that doesn't know us. The personalized path begins by examining our our beliefs and being able to verify our beliefs with facts and truths of how we have been consistent with them in the past.Lesson 2: Give Voice To Your Mental BiasesIt is too easy to just fabricate a story that keeps us safe and feeling comfortable with the known. In this lesson, we go into the basics of asking about the various types of mental distortions that can occur when looking for evidence. It is important that we approach this with curiosity and not judgement of ourselves.Lesson 3: Learning That What We Want Already Exists Inside Us!We have learned and internalized the idea of binary thinking. We either "have" or "don't have" something. We "are" or "aren't" something. This can be somewhat paralyzing to our future attempts at changing our identity. What some may call a "fixed mindset". It is important to rather shift the understanding (as you will hear in this lesson") to a growth mindset and be able to change the framing. This increases our ability to feel active in our lives and that we have control.Lesson 4: How To Create Goals In Your DevelopmentPersonal development lacks this one thing. And it is huge! Most goals and action steps in the self-improvement space are all the same. For this reason, it is not uncommon to find people who are perpetually in the self-help space who have not grown or developed other than made some strange friends or have picked up some strange hobbies. This is all fine, but if we are paying a lot of money and not getting the result we want, the question remains "How do we fix this problem?". Listen and find out!Thank you for being a premium member. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit becomingresilient.substack.com

What Is The Tenth Man Rule?"The Tenth Man Rule suggests that, if nine people of a group of ten come to the same conclusion when presented with the same information on an issue, the tenth man must take an opposing stance and assume the other nine are wrong. In the zombie flick by Brad Pitt, “World War Z” , it's the strategy Israeli intelligence adopted after their repeated failure to take highly unlikely threats seriously. “After several disasters that NO ONE thought could happen, the Council decided that if a vote was unanimous against a possible outcome, one member would act as if it was ABSOLUTELY going to happen, and trying to prevent it. This way, if they have a crisis, one man is prepared for it, and assumes directorship of the council for the duration of the crisis.” - World War ZHow does it help me?In a few ways:* If the 10th man is 1 of 10 people, therefore the 10th man is 10% of the council, well, we dedicate 10% of our time, energy or resources to oppositional thinking. No matter how certain we are. In this way it acts almost as if we are hedging our bets!* Group think is commonplace and the 10th man rule promotes us challenging group think. In the creative thinking types model, it would be the model of “divergent thinking”* Skeptical thinking: doubt things, require evidence for things, and finally question the practicality of the debate! What will come of the discussion. Check out this article by themindcollection.comShare this post with a friend

It has been very interesting for me to come into the US and to see the focus here on productivity. It very much is a cultural perspective of showing value through productivity. You can see it a lot in the types of non-fiction books that are very popular: the four hour work week, deep work, the seven habits of highly effective people.Now don't get me wrong, I'm not saying that productivity is bad. I love being able to get the most out of my time, and I can see the benefits to companies, businesses and society at large. What I am saying is that there needs to be a harmony between the focus on productivity and the ability to be okay with not being productive.This contrast is best exemplified by the slow movement. A movement that is reactionary to the industrialisation / the globalisation of industries. It very famously started in Italy with the introduction of the first McDonald's restaurant. I'm sure it was already in people's minds before then.In order to find Harmony, it's a good idea to ask the question of “intentional convenience versus intentional inconvenience”. Where in your life would it be more beneficial for you to choose the less convenient route to meeting your needs? Perhaps a better way to phrase it would be “selective convenience”.There is a fort here as well as to what would you do if you won the lottery? Most people would find that they make their life as comfortable and convenient as possible. Losing out on opportunities to challenge themselves, opportunities to grow, opportunities to respond to difficulties in their lives. I don't know about you but I truly believe that this is something fundamental to the nature of being human.I hold a strong belief in the idea of controlled or selective inconvenience.What are your thoughts?Check out the SLOW CULTURE MOVEMENT hereShare this post with a friend

A lot of us today may consider death as a bad thing. Examining some of the popular beliefs on death, we find what are the practical parts of death and surprisingly, the benefits of death. In this talk, we contemplate death and all that it brings. A good talk to listen to if you are not sure or you want to reframe how you think about death.Trigger Warning: This practice may include references to death, dying, and the departed. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit becomingresilient.substack.com

What is the point of doing something?The result or the process? A bit of both perhaps?And why? Why do you want the result? What is the inherent value for you?Ok, so now determining an approach to a problem based on an 80-20 analysis of the situation (what is 20% of the situation that will give me 80% of the results I desire?) AND all for the purpose of keep me productive!! Tech-broification is this essentially. How can I analyze something, break it down into its constituent parts and paste it back together again in order to do something faster, just as effectively and in a way that means that I don't have to learn a pesky skill or participate in something that takes me away from either being productive or being a party animal! Why? Is there more to life than this?All of this was inspired by this recent video by Adam Something:Share this post I'll be starting up regular emails soon based on a simple concept:Mere Exposure EffectPeople often comment how I know the most ridiculous of things, or that I have a lot of knowledge about a lot of different topics. The secret to this is my thoughts on the mere exposure effect. The basic idea is that you don't know what you don't know and learning more about things helps you to create a frame of reference for myriad other things.More to come soon!! This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit becomingresilient.substack.com

In this episode, I'd like to share a story of a client of mine. We will go into how we restructured the perception of certain information so that she felt it was no longer a weakness, an embarrassment, a shameful thing to hide away from others. But rather it became a badge of honour, a strength, something to use and utilise, moving forward in life. One of the big beliefs I have, that is in all of my work, is the concept that we can rearrange information so that it becomes a different thing altogether our perception of things can influence as more than the thing itself, this is the concept behind mental frames.Carmen is an award-winning Masterchef.Please consider voting for her.Thank you very much for listening. Here is a 20% discount code for my neuro resiliency program.Preview the program here… This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit becomingresilient.substack.com

In this podcast episode, I share my zone 2 vs vo2 max training results.I will show you my routine changes as I tried the different approaches with the goal of longevity. You might be wondering how to run faster, don't worry! I'll explain to you which training would be better: zone 2 vs vo2 max training.**

This episode is based off a conversation I had with a friend in reaction to the most recent youtube video I made. Rather than saying “eat this, don't eat that”, it may be better to approach things with guiding principles that help distinguish helpful VS unhelpful opinions in the landscape of wellness. These are mine. Just released today on Insight Timer: My first premium course!How To Reframe Self Development And Overcome Your Blocksbut for you, my wonderful friends, you get it totally on the house! It will be emailed to anyone who comments “COURSE” on this post! For this to work, you must first be a subscriber to this substack. Check out the Neuro Resilience Course

What are the things you need to know in order to move forward with your journey.Looking to reach your potential?What is the majority of the advice out there? What are the problems with this advice?Busy-ness does not mean productivityChallenge your beliefs!How? Listen to the episode and your find out!Check out the Neuro Resilience Course

For many years I have asked myself the question of how to enact change in a person's mindset permanently and self-directed. There are many paths to choose from but ultimately it comes down to a basic equation:insight + actionIn this podcast episode, I go into the 3 perception shifts that have changed my mindset from one of feeling disconnected, depressed and angry, to one of feeling connected, fulfilled and at peace.Check out the Neuro Resilience CourseFor a more in-depth look at these 3, click on the links below:

For many, setting goals gets pretty complex, pretty quickly. For others, it is just an idea of where to even start. This year, be sure to get on top of the changes you would like to live. Check out all these resources to help you out!!* Goal setting workshop registration* Loom recording of goal spreadsheet* Goal Template (don't request access, just make a copy)* Neuro Resilience Course on emotional upgrading

Mastering emotional balance: Never let it blow up againThis episode is very much in honor of a conversation I had with a friend of mine. Very quickly I realized that knowledge of HOW exactly to make sure you are not kicking the can down the road. The easy categories to create awareness of this are:* Physically how to stress detox * Emotionally how to stress detox* Mentally how to stress detoxIt's important to recognize that we may be in stressed states, states of stress recovery, or even zero stress. Nevertheless, having just basic strategies to dissolve stress may be life changing. What strategies do you use?The Neuro Resilience Course is 100% free (for now)

* Appreciation - * What are the top 3 things about this moment that I am enjoying/savoring?* What about this moment that I like, can I put my attention to?* What about my favorite past moments did I savor? How can I invite more of that into my life?Neuro Resilience CourseWatch this episode on youtube:

Too often I see woo-woo everywhere!Not a problem if it actually worked. What happens more is that it is a random pile of “choose-your-own-adventure” thoughts that do not collate well with reality. It wouldn't be such a problem if more well-adjusted people were walking around as a result. Instead, there is an epidemic of people talking about “energy” and “spirit” but still being triggered into anger from unresolved childhood patterns.If you are interested in development with direction and purpose, check out my 20 lesson progression!!Watch this episode on youtube:

In a world where you may here everyday that “humans are the problem” or “I hate people” or maybe “the world would be better if we (humans) just wiped ourselves out”, it is all too common to feel some sense of shame about being human. I don't. I think humans are beautiful creatures capable of amazing things! And as we track our path through time, we are getting better and better at what it is that we are doing as social animals with psycho-technologies. Enjoy this episode on a values system near and dear to my heart.Thank you for reading Neuro Resilience by Justin Noppe. This post is public so feel free to share it.

It's all too easy to be depressed and sad about the state of the world. Even if you are an optimistic person, seeing all the stuff happening can get you down. Unless……Unless you focus on the things that are innovative solutions. Focus on exploring the world around you, how things connect and evolve and look for a brighter future. These are a few shares of what I have been exploring: * passive homes,* alternative power,* space manufacturing and processing, and* space mining, to name a few.Thank you for reading Neuro Resilience by Justin Noppe. This post is public so feel free to share it.

The law of attraction is the belief that positive or negative thoughts bring positive or negative experiences into a person's life.On the Law of AttractionJay Shetty VideosThank you for reading Neuro Resilience by Justin Noppe. This post is public so feel free to share it.

Wakanda VS TimbuktuThe Queen mother's crown inspirationThe blankets from Lesotho but the facial scarification from South Sudanhttps://www.nytimes.com/2018/02/23/movies/black-panther-afrofuturism-costumes-ruth-carter.htmlhttps://www.inverse.com/article/41434-black-panther-economy-wakandaThank you for reading Neuro Resilience by Justin Noppe. This post is public so feel free to share it.

Going through life defining your successes as failures does no one any good. Try to understand perspective. The relativity of words like “difficult” or even “desired”.We often skip over what we have done because we don't define it as note-worthy. Think again. Our actions impact others often.Thank you for reading Neuro Resilience by Justin Noppe. This post is public so feel free to share it.

How do we know if we behave the way we do or do the things we do or want the things we want because of our automatic patterns of getting our needs met or because we truly desire them?Who is driving? Are we behind the wheel? In my experience, no. Most people, the vast majority of people are living through their hard-wired programming. Their auto-pilot. Their knee-jerk reactions.Let's dive in to learn more about how to check ourselves, unpack our needs and potentially learn more.Want to go through the personality assessment mentioned in this episode?CLICK HERE to go to the assessment purchase (be sure to use my email “hello@justinnoppe.com” as the certified coach)I usually charge clients $250 for a 2 hour assessment debrief (all recorded with an action plan attached personalized to your goals)However, if you are curious, I'm happy to extend this to my listeners for only $100 as a thank you. Loom recording on how to get the assessment(remember, the assessment is just a way to jump start the journey. I can help you get there. If you prefer to try it yourself, feel free to ask questions and I'll do my best to answer)Thank you for reading Neuro Resilience by Justin Noppe. This post is public so feel free to share it.

*10 day fitness challenge * 30 day health challenge * 75 Hard *Listen and hear some ideas that may help you side step issues!It has become normal to see these types of challenges popping up on social media. I'm not even thinking of the challenges like “100 push ups a day” as they are easily seen to be seen as too taxing as people go from zero to hero in the blink of an eye!No, I'm talking about group efforts of communities trying to do things together. Usually done by those of us who are desperate to change and think using a group may skyrocket our change. The danger? Our failure reinforcing our beliefs about ourselves. It can be crippling!!Thank you for reading Neuro Resilience by Justin Noppe. This post is public so feel free to share it.

Quotes are like a$$holes. Everybody has one. Nothing that I think is more tacky than someone on social media posting their own quotes as if they were a famed philosopher

* Keto * Paleo * Vegan * Blood Type Diets…If you are like me, you have tried a few of these. I found issue with all of them, and I hated the agendas that came with most of them. What is healthy? and how can we approach food in a way that protects us from bullsh*t and “expert” opinions?Disclaimer: while I know a lot, don't take my advice as gospel nor informed medical advice. Consult a doctor or question my advice heavily. In any event, I am not liable.Thank you for reading Neuro Resilience by Justin Noppe. This post is public so feel free to share it.

Dig deep into your reasoning and motivations for everything. Sometimes we may think we are doing something for a noble purpose but may be doing it to avoid pain. Can you say you are sure which is motivating you?A couple of prompts that are worth asking when examining your motivations:* Why do I need this to be true?* Am I running from pain with this solution?Thank you for reading Neuro Resilience by Justin Noppe. This post is public so feel free to share it.

What really moves the needle when applying things?0 - Know the markers! For me, I didn't ever feel like I paid attention to going to failure or close to failure. I went into the gym, did my reps, left the gym. Your body needs to hear you telling it to change. What language is it?1 - Do the thing more frequentlyI went from pull ups once a week to pull ups 3 or 4 times a week2 - Extend the sessionI went from 3 sets to 10 sets per session3 - Dial in the quality according to what you need.I went from accepting any quality, to now only doing a tucked pelvis pull up (basically a knees-to-chest pull up)Before when I was 60kgs and after when I was an unhealthy 100kgsHouse of Hypertrophy Youtube ChannelPrevious Cardio EpisodeThank you for reading Neuro Resilience by Justin Noppe. This post is public so feel free to share it.

Following the tidal wave of content about the most measured human's diet, sleep routine and workout, it becomes important to discuss values and how they influence our decisions. They can absolutely shape our trajectory. Bryan Johnson's Blueprint WebsiteThank you for reading Neuro Resilience by Justin Noppe. This post is public so feel free to share it.

Story-telling isn't all that it's cracked up to be. Make sure that you are using these 4 hacks of communication to ensure people understand what you are saying. Very simply put, it's like glue. The right glue for the right surface. Ahhh, a metaphor. Awesome. that's one of the 4. Enjoy the quick episode on these thoughts.What are some ways that you communicate ideas?Thank you for reading Neuro Resilience by Justin Noppe. This post is public so feel free to share it.

Efficiency is the enemy of longevityThis episode is centered around the concept of harmony between developing our skills in areas we like through controlling the load we place on ourselves, and then also opening ourselves up to spontaneity. A tough task if there was one. Optimization usually means that we automate, and in automation lies a sensitivity to things done any other way. I'm a huge believer in developing IMPROPER TECHNIQUE, the most inefficient way of doing something. Not as a rule, but usually when this is done, there is a raw strength that is developed.Thank you for reading Neuro Resilience by Justin Noppe. This post is public so feel free to share it.

No man is an islandNo man is an island, entire of itself; every man is a piece of the continent, a part of the main.If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of they friends`s or of thine own were.Any man`s death diminishes me, because I am involved in mankind. And therefore never send to know for whom the bell tolls; it tolls for thee.John Donne (1572 - 1631)What needs do we pay attention to in order to harmonize our social selves?The human organism is adapted to be in a social structure, from all the evidence we see, it responds well to the tribe. How do you feel about this mechanism?Thanks for reading Neuro Resilience by Justin Noppe! Subscribe for free to receive new posts and support my work.

Why do we find dumb people succeeding?If some people we know are so smart, then why have they not achieved success?In this episode, we dive into one of the hottest takes I have on intelligence:IT ISN'T NECESSARY!!PLUS!! A strategy I use for developing intelligence and also developing the means to success.What do you think? Reply to the email or comment on the post if you have an absurd story of dumb people achieving INCREDIBLE success or smart people failing to success where they have all the innate resources to do so.Thanks for reading Neuro Resilience by Justin Noppe! Subscribe for free to receive new posts and support my work.

In this episode of NeuroResiliency, Justin delves into the topic of mastering language learning. He highlights the significant connection between languages and his coaching work, emphasizing the need to address the problems in language education today. From personal experience as a language teacher, starting with the audio-lingual method that treated learners like parrots, devoid of understanding and curiosity to sharing his journey of obtaining qualifications, diplomas, and a master's degree, working in the top language school in the UK, he reveals the underlying incentives in the language learning industry, focusing more on profit and customer experience than actual language improvement. Justin emphasizes the importance of understanding how the brain learns and introduces the concept of the social brain hypothesis. He advocates for learning socially useful situational phrases and dialogues, visualizing oneself in the language's 3D space, and automating phrases through repetition and exploration. The host suggests a weekly routine of listening, reading, speaking, writing, translating, and collecting phrases to activate various aspects of the brain and enhance language learning. He cautions against relying solely on language learning apps and encourage personal interaction and engagement with the language.PreplyItalkiThanks for reading Neuro Resilience! Subscribe for free to receive new posts and support my work.

In this thought-provoking episode of the Neuro Resiliency podcast, Justin tackles the highly debated issue of trust in leadership. Drawing from a Gallup article highlighting the decline in trust, Justin explores the underlying factors contributing to this trend. He sheds light on the influence of childhood nervous system responses on individuals drawn to leadership roles, which often manifests in a need for control or a focus on achievement. Justin emphasizes the transformative power of clear communication, which extends its benefits to various spheres of life, such as business, relationships, and personal growth. He discusses the essential components of effective leadership: driving and supporting change, precise and timely communication, and instilling confidence in the future. Justin posits that cultivating social skills and mastering interpersonal relationships are key determinants of success, surpassing intelligence or specific talents. He urges listeners to develop their leadership abilities, irrespective of their aspirations for formal leadership positions, in order to gain empowerment and adaptability in potential leadership scenarios.Article from GallupThanks for reading Neuro Resilience! Subscribe for free to receive new posts and support my work.

In this captivating episode, the concept of focusing on basics versus getting lost in details is explored. The episode challenges the influence of social media platforms where self-proclaimed experts often emphasize intricate specifics, leading listeners to question the value of blindly following influencers. By examining examples such as dietary supplements and language learning methods, the episode highlights the importance of prioritizing fundamental principles. Listeners are encouraged to assess whether they are truly mastering the basics before diving into complex strategies or supplements. Take action and feel the significance of foundational knowledge in various aspects of life, such as nutrition, language learning, business, and exercise.Thanks for reading Neuro Resilience! Subscribe for free to receive new posts and support my work.

In this episode, I explore the concept of challenging assumptions, prompted by a discussion between Tom Holland and a UNILAD interviewer on American food and its origins. Tom Holland sparked my curiosity about American cuisine, pointing out that many foods considered American actually have European roots. * the framing of the question and how it can lead to null answers is interesting. * narrowing down the focus to specific regions or states to uncover unique local specialties. * the importance of examining assumptions and broadening one's knowledge base to enhance problem-solving abilities and intelligence transfer is key. * the evolution of geography, historical influences on cultures, and the development of strong food cultures in different countries comes into play too. * highlighting the significance of connecting through similarities while celebrating differences in various food cultures, there are examples like Italian, French, Japanese, Thai, and British cuisine, shedding light on their distinctive characteristics and ingredient preferences. I encourage anyone to reframe questions and challenge assumptions. That a lack of answers can be an indicator of incorrect framing. Thanks for reading Neuro Resilience! Subscribe for free to receive new posts and support my work.

Breath work is a topic that has been gaining attention in recent years. Many people believe that practicing various breathing techniques can have a positive impact on their physical and mental well-being. However, it's important to approach breath work with an open mind and consider its potential benefits and limitations.In this episode, I dive into my 3 pet peeves of breath work practitioners I regularly encounter, the big mechanism in breath work that helps stress resiliency, and finally I share a few practices that are medically reviewed.Breath work involves conscious control and manipulation of the breath to achieve specific effects. Some techniques focus on deep and slow breathing, while others emphasize rapid and intense breath patterns. Proponents of breath work claim that it can reduce stress, increase energy levels, improve focus, and even help in healing emotional trauma.While there are anecdotal reports of people experiencing positive outcomes from breath work, it's important to note that scientific research on the subject is still limited. Many studies are small-scale or have methodological limitations, making it difficult to draw definitive conclusions about the effectiveness of breath work techniques.Moreover, breath work is not a one-size-fits-all solution. Different individuals may respond differently to various techniques, and some people may find certain practices uncomfortable or even distressing. It's crucial to listen to your body and seek guidance from a qualified instructor or practitioner when exploring breath work.Furthermore, breath work should not be seen as a substitute for professional medical or mental health treatment. While it may complement other therapeutic approaches, it's essential to consult with healthcare professionals if you have any underlying medical conditions or mental health concerns.In summary, breath work is an intriguing area of exploration, and many individuals have reported positive experiences from practicing various breathing techniques. However, the scientific evidence supporting breath work's efficacy is still limited, and it may not be suitable for everyone. It's important to approach breath work with an open mind, seek guidance from qualified practitioners, and prioritize your overall health and well-being.7 Ways to Practice Breath Work for BeginnersMy number 1 breath work audioThanks for reading Neuro Resilience! Subscribe for free to receive new posts and support my work.

In this podcast, we explore the importance of stillness practice and the benefits of meditation. This is the 4th in the series of the 10 harmonies. Despite knowing the benefits, many people struggle to establish a meditation routine. Let's bridge the gap and discover how to improve our stillness practice.Measurement Metrics:* Reflecting on your meditation routine: Did you meditate daily, every two days, every three days, or once a week?* Measuring quantity: How much time did you spend in meditation?* Assessing quality: Did you experience a deep and meaningful meditation or did it feel like a wasted session because you couldn't get into it?Five Ways to Cultivate Meditation:* Reflection Time: Take a moment to sit down, close your eyes, and reflect on your day. Consider the enjoyable moments, challenges faced, and any special experiences. Reflection allows you to tune in and connect with your thoughts and emotions.* Getting into Your Body: Especially beneficial for those who tend to be lost in their thoughts. Find a comfortable position that stretches your body slightly. Close your eyes, focus on your breathing, and feel the stretch in each body part. This practice helps bring awareness to your physical sensations and promotes relaxation.* Guided Meditations: Search for guided meditations on platforms like YouTube or Insight Timer. Select a guided meditation that resonates with you and simply listen and follow along. Close your eyes, let go, and immerse yourself in the guidance provided. Insight Timer is a recommended app with a variety of guided meditations.* Planning: Close your eyes and visualize your upcoming day or a specific task. Mentally go through the actions you need to take and prepare yourself mentally. Visualizing and planning ahead can reduce stress and provide clarity for your actions.* Replay Moments that Made You Smile: Recall recent moments that brought joy or made you smile. Replay those moments in your mind as if watching a sports instant replay. Practice responding to the world with more laughter and enjoy the automatic de-stressing effect it brings.Challenge: Seven Days of Meditation: Take on the challenge of meditating for seven days, five minutes each day. Choose any of the five practices mentioned or experiment with a combination. Set aside time in the morning, afternoon, or evening, whichever works best for you. Share your thoughts, feelings, and experiences with the host.Conclusion: Stillness practices, including meditation, offer numerous benefits for our well-being. Breaking free from preconceived notions of meditation allows us to explore various approaches. Embrace stillness in any form that resonates with you and find what works best for your personal journey. Join the challenge, meditate for seven days, and share your insights and feedback with the host.Thanks for reading Neuro Resilience! Subscribe for free to receive new posts and support my work.

I'm hosting an episode of “the Path with Mike Salemi” today on which I was a guest.If you enjoy this episode, please check him out in all the links below. We had a great conversation, let me know what you think!!In this exciting episode of The Path Podcast, we're joined by the remarkable Justin Noppé, a leadership coach with an insatiable thirst for self-improvement. We delve into the world of learning, exploring its intricacies, from the impact of stories and beliefs to different learning styles and creating ideal environments. Packed with practical tips, this episode is a must-listen. Let's dive in and elevate our learning game!Today on The Path Podcast:* Restructuring our learning process* Embodied cognition: the brain-to-body connection* Exploring social cognition and how we interpret others* Mastering the art of public speaking: Strategies for captivating your audience* Reframing beliefs about how we learn* Tools for transferring mastered skillsetsConnect with MikeInstagram: @mike.salemiWebsiteYouTube: Mike SalemiThe Kettlebell LifestyleSign up for the Kettlebell Lifestyle program and use code “path20” for 20% offSchedule a coaching call with MikeThe Path Feedback SurveyThis show is produced by Soulfire ProductionsThanks for reading Neuro Resilience! Subscribe for free to receive new posts and support my work.