Podcasts about abstainers

The latest edition of the Monitoring the Future National Survey on drug use among our teenagers, cites good news that I would like to pass on to you today. The survey, which has been conducted annually since 1975, offers some encouraging data on what the survey labels as “abstainers.” Abstainers are defined as students with no use of alcohol, marijuana, or nicotine. Nicotine use is typically by cigarettes or vaping. Researchers report that in 2024, levels of lifetime abstention significantly increased among students in the two high school groups surveyed, that is, our tenth and twelfth graders. These levels of abstention are at the highest since they began getting tracked back in 2017. Researchers say that these increases in abstention have been driven by decreases in nicotine vaping and alcohol use. This is good news, and should encourage us to keep educating our students on the dangers of drug use, while point them to finding meaning and purpose in a relationship with Jesus Christ.

In this week's episode, I'm sharing 10 things that I'm loving lately, recapping my solo weekend away at a Pilates teacher training course, and answering 3 listener questions:1. Are BCAA's necessary for strength?2. Why would I use Creatine? And have you noticed any benefits from it?3. What are your thoughts on Abstainers vs Moderators, and which would you identify as??truLOCAL linkGet 10% off your first order of $59.00 or more at Natura Market using code: ALICIA10Kelp NoodlesKerastase Shampoo & ConditionerMerit Bronze Balm Sheer Sculpting BronzerMerit Glow Dewy Highlighting BalmDermaplane razorsLululemon ShortsSupport the showInterested in working together? Here's how I can help:fill out my application form Body recomposition: Sustainable fat loss--for good. If you feel like you want personalized support in taking the final steps towards improving your relationship with food and your body, I am here to provide one-on-one guidance. This may be especially helpful if you have already been working on this for some time and are looking for additional support to make further progress. Establishing and focusing on healthy habits (movement, nutrition, sleep, stress management), and/or Finding a balanced, flexible, & sustainable approach to achieving your body goals, then I'd love to connect: info@wellnesswithalicia.com OR fill out my application form. Send me a DM on Instagram: @aliciamayconnorsCheck out my Website: www.wellnesswithalicia.comCheck back every week for a NEW episode! Currently available on Spotify, ...

2024 Kickstarter Campaign - https://www.kickstarter.com/projects/nightlightastrology/nightlight-daily-horoscopes-2024 If you struggle or are challenged by social gatherings or drinking around the holidays, this video is for you. Whether you are troubled by your own drinking or other people's drinking, there are strategies that can help you find more ease and peace. In this video, I discuss the underlying reasons many people drink during the holidays, strategies for limiting or reducing alcohol consumption, what to do about other people's drinking, and herbs that can help. RESOURCES If you are struggling with alcohol or addiction, there is help. Reach out to: Alcoholics Anonymous If someone you love or care for is struggling with alcohol, the family group of Alanon is a great place to learn more about the disease and how you can get help: https://al-anon.org/ Hop Water Non-Alcoholic drink - https://hopwtr.com/ Seedlip Non-Alcoholic Mix - https://www.seedlipdrinks.com/en-us/ Calm Adapt from Herbalist and Alchemist - https://www.herbalist-alchemist.com/shop-products-cac-calm-adapt Herbs For Support: Reishi Ashwaganda American Ginseng Milky Oat Tops Skullcap (Scutellaria lateriflora) Damiana

BIO:Dr. Jill Carnahan is Your Functional Medicine Expert® dually board certified in Family Medicine for 10 years and in Integrative Holistic Medicine since 2015. She is the Medical Director of Flatiron Functional Medicine, a widely sought-after practice with a broad range of clinical services including functional medical protocols, nutritional consultations, chiropractic therapy, naturopathic medicine, acupuncture, and massage therapy. As a survivor of breast cancer, Crohn's disease, and toxic mold illness she brings a unique perspective to treating patients in the midst of complex and chronic illness.  Her clinic specializes in searching for the underlying triggers that contribute to illness through cutting-edge lab testing and tailoring the intervention to specific needs.Featured in People magazine, Shape, Parade, Forbes, MindBodyGreen, First for Women, Townsend Newsletter, and The Huffington Post as well as seen on NBC News and Health segments with Joan Lunden, Dr. Jill is a media must-have.  Her YouTube channel and podcast features live interviews with the healthcare world's most respected names.  She co-authored the Personalized and Precision Integrative Cardiovascular Medicine Textbook and is set to release her prescriptive memoir through Forefront Publishing in 2023.A popular inspirational speaker and prolific writer, she shares her knowledge of hope, health and healing live on stage and through newsletters, articles, books, and social media posts!  Patients and fans alike are encouraged by Dr. Jill's are encouraged by her science-back medical knowledge delivered with authenticity, love and humor. She is known for inspiring her audience to thrive even in the midst of difficulties.SHOW NOTES: 

New terms allow us to understand the world in a deeper way. Opportunity cost, abstainers vs. moderators, finishers vs. openers—sometimes, having the right vocabulary helps us see more clearly. Get in touch: podcast@gretchenrubin.com Follow on social media: @GretchenRubin on YouTube @GretchenRubin on TikTok @GretchenRubin on Instagram @GretchenRubin on Threads Get the podcast show notes by email every week: happiercast.com/shownotes Get Gretchen Rubin's newest book Life in Five Senses to see how she discovered a surprising path to a life of more energy, creativity, luck, and love: by tuning in to the five senses. Now available - order here. Visit Gretchen's website to learn more about Gretchen's best-selling books, products from The Happiness Project Collection, and the Happier app.  Happier with Gretchen Rubin is part of ‘The Onward Project,' a family of podcasts brought together by Gretchen Rubin—all about how to make your life better. Check out the other Onward Project podcasts— Side Hustle School, Happier in Hollywood and Everything Happens with Kate Bowler. To learn more about listener data and our privacy practices visit: https://www.audacyinc.com/privacy-policy Learn more about your ad choices. Visit https://podcastchoices.com/adchoices

What a joy it was to speak to Netta again! She is one of the leading authorities in the movement on how to reduce or eliminate sugar from your diet. We discuss a variety of topics ranging from cravings, falling off the no-sugar wagon and how to get back on, emotional and food triggers, etc. Importantly, we also discuss how you can identify whether you should consider moderating vs abstaining from sugar. Netta has so much experience both personally and with her clients that I am sure much of what she says will resonate with you!Netta can be found in a variety of different places as shown below:Prior Podcast Episode on The Fast Life With Diabetes: https://redcircle.com/shows/9ffec608-6d64-4483-899d-4eeff25d50c2/ep/9712269f-559a-44bf-a3de-e419ceef3c55Website: https://aftersugarclub.com/ (including 5 tips for IFers who are looking to get rid of cravings)Simple Guide: https://aftersugarclub.com/energy-guide/Podcast: https://aftersugarclub.com/podcast/ (+ on all major players)After Sugar Club: https://aftersugarclub.com/inside-asc/Instagram: https://www.instagram.com/mylifeaftersugar/Facebook: https://www.facebook.com/mylifeaftersugarYouTube: https://www.youtube.com/c/LifeAfterSugar/videos

Thank you for listening! If you enjoy this series please like the video and subscribe to my channel. MANY more podcasts on the way! Find Serena on instagram @serena.carnivore from there click the link in her bio to find out more about her! If you have any suggestions for a topic or podcast idea leave them down in the comments below! Interested in coaching? Please send me a dm. I do both group and private sessions! You can find me on Instagram @carnivorebmillz From there, my linktree in my bio has all my handles!

I often get asked, “what is your favorite interview you've ever done?” Firstly, I don't have a favorite. But if I HAD TO CHOOSE ONE, it would be this episode. Alan Watts is a fascinating character in climbing history and a personal hero of mine. This interview was such a treat. I loved revisiting it for this repost. Enjoy!*This episode was originally published in EP 04, in February 2020.Alan Watts is widely regarded as the founding father of Smith Rock, and was a key player in the development of sport climbing in America. He established the first 5.13d in America with ‘East Face Crack' in 1985—just shy of the world standard. We talked about eating every other day, his paradigm shift from freeing aid climbs to face climbing, wearing Wolfgang's shirt, meeting Adam Ondra, and his “little slice of contribution” to the sport of climbing. Check out Athletic Greens!athleticgreens.com/NUGGETUse this link to get a free year's supply of vitamin D + 5 travel packs!Check out PhysiVantage!physivantage.com (link includes 15% off coupon)Use code "NUGGET15" at checkout for 15% off your next order!Check out Crimpd!crimpd.comOr download the Crimpd app! (Available for iOS and Android) We are supported by these amazing BIG GIVERS:Leo Franchi, Michael Roy, David Lahaie, Robert Freehill, Jeremiah Johnson, Scott Donahue, Eli Conlee, Skyler Maxwell, Craig Lee, Mark and Julie Calhoun, and Yinan Liu Become a Patron:patreon.com/thenuggetclimbingShow Notes:  thenuggetclimbing.com/episodes/alan-watts-repostNuggets:0:09:16 – The evolution of dirtbagging, early road life, Smith as a safe zone, “there were no routes”0:14:07 – Eating every other day0:26:47 – Abstainers vs moderators0:31:02 – Bill Ramsey, UO, and climbing “every variation imaginable” at the Columns0:36:03 – Connecting with the people you need0:38:40 – Inferiority complex and pushing to improve0:40:04 – A paradigm shift from freeing aid climbs to climbing faces0:46:11 – Stumbling upon sport climbing and going from being a decent climber to a really good climber0:48:29 – Redpoint tactics, ethics, and borrowing from the Europeans0:52:39 – ‘Corner No. 1', how ‘Chain Reaction' got its name, and reaching the world standard at Smith Rock0:54:28 – 11b to 13d in six years, ‘Punks in the Gym', and pushing world standards0:55:44 – Meeting Heinz Zak and Wolfgang's t-shirt0:58:52 – Pioneering Smith Rock film by Hydro Flask, and going back to the summer of '85, and ‘East Face Crack' 5.13d1:04:01 – Other hard crack climbs and ‘Double Stain'1:05:25 – 7 days prepping ‘Sunshine Wall' and the story of ‘To Bolt or Not to Be'1:11:34 – Climbing every day, injuries, and killing the goose that laid the golden eggs1:22:15 – Hip surgery and meeting Adam Ondra1:31:00 – Adam's post about meeting Alan, and Adam's onsight of ‘Just Do It' 5.14c1:36:52 – Adam's photo book (Alan-“What the hell? How did I make the cut?”)1:38:17 – The Awl project, “I do not want to FAIL!”1:40:44 – Bolting futuristic projects, thinking anything was possible, and bolting ‘Just Do It' for a TV show in 19891:48:23 – “I used to visualize before that was what you were supposed to do”1:52:00 – “Fucking hard green route”1:54:15 – Alan's finger strength, hanging from one hand for (almost) a minute, and gym vs. outdoor climbing2:01:18 – The updated Smith Rock guidebook2:02:26 – Alan's box of tights2:05:20 – The 100 book list and projecting difficult books2:10:27 – Working on the guidebook and connecting with the people2:15:19 – The (lack of) ways to connect with Alan2:17:01 – A slice of contribution in a little tiny sport2:19:53 – “He's cheating”, and Alan's funny recurring dream

This week on the podcast, I'm sharing a very special SNEAK PREVIEW (part 1) of this month's mindset class: MOTIVATION MAGIC. In this class, you'll learn:⁠ ❓ Are you an Abstainer or a Moderator? ⁠ You'll find out how to WORK YOUR MAGIC into keto with carb cycling and planned deviations.⁠ Check out this snippet of the class and then make sure to get access to the FULL class at bit.ly/selfcareketoclass Get the Self-Care Keto Restaurant Guide at theketofit.com/restaurant Get 47 FREE keto recipes & a shopping list at theketofit.com/freeguide

The low and no alcohol wine space is growing rapidly. Enough so that a company specializing in spinning cone technology to reduce alcohol, ConeTech, changed its name to BevZero. Debbie Novograd, CEO, and Kayla Winter, Director of Product Services & Winemaking, discuss the technology, the challenges of producing good no alcohol wine, and the market for low and no alcohol wines.  Don't forget to support the show on Patreon and get access to our backlog of great episodes and show notes!Detailed Show Notes: Alcohol reduction technologiesReverse Osmosis - pass wine through filters, removes water and alcohol, can only bring down abv by a few % per pass, requires multiple passes to get to 0% (more taken out of the wine)Spinning Cones - creates thin film vacuum distillation with heat added (37C) to extract alcohol w/o cooking wine, only spends a few seconds in stillBevZero historyFounded in 1991 as ConeTech as a tool in the winemaker's toolbelt to adjust alcohol to hit a “sweet spot”Before 2018, >14% abv wines had a higher excise tax, alcohol reduction used to bring wines below 14%Spinning Cone technologyCan pull off different substances with different molecular weights (more than alcohol if desired)Small units (1,000L/hour) start at $1.5MGoLo tech starts at $500-650kDefinitionsLow alcohol wine: 5.5-10% abvNo alcohol wine: 0-0.5% abvUses of technology by geographyEurope - 99% for 0% abv productsUSA - until 2 years ago - 90% for alc adjustment, 10% for low/no alcUSA - 2022 - 30% low/no alc -> 50% in 2023Very large players doing adjustmentNo alc - mostly startups, recently, big players interestedMarket SizingNon-alc space $2B in 2021 -> forecasts range from $3.5 - 6B over next 10 yearsIWSR projects no/low growing faster (7% CAGR) vs. alcohol (1% CAGR)Wine has been slower growth North America no alc wine market - $450M in 2021Low alc mainly US (bigger than no alc) and AustraliaNo alc beer - 75% of total spaceProducing no alc wine challengingNeed suitable grape varieties for base wine - fruit-forward and aromatic work bestAcid, color, tannin get concentratedSparkling does well; bubbles mask the lack of weight (bubbles through forced carbonation)No alc is an FDA product - can add more ingredients (e.g., natural flavors, mouthfeel agents), must have a nutritional panelInitial no alc wines used bad base wine and added lots of sugar to compensateMany sweeten with grape juice concentrate, but trend is towards less sweet (now ~high 20g/L sugar)Price pointsOriginal products were $5-6/bottle, now up to $30/bottleMajority are in the $10-15/bottle range, largest customer does still & sparkling wine in the $25-30/bottle rangeConsumer use casesMain segment (70%) - people who still drink alcohol, drink both low and no alc winesAbstainers a small %Gen Z pushing growthLow alc targets lower calorie, lower carb segmentMeets a ritualistic need that non-alc fillsBranding and salesNo alc startups sell DTC, leveraging social media marketingLow alc has some big players - 50/50 develop new brands, some use existing Specialty online retailers for low/no alc Higher quality products will drive future growth Get access to library episodes See acast.com/privacy for privacy and opt-out information.

Today I'm sharing a sneak peak of my NEW Self-Care Keto Mindset Masterclass! In this clip, we're talking about the concept of Abstainers vs. Moderators and how to create weight loss strategies that will actually work in sync with your personality type. Instead of trying to change yourself, let's CELEBRATE who you are and lean into it, while setting up your environment for success. Learn more about 1:1 coaching at theketofit.com Get 47 FREE keto recipes at theketofit.com/freeguide Join the NEW Self-Care Keto Mindset Masterclass at theketofit.com/mindset

Episode #86: Once an abstainer, always an abstainer? Or can you drift? Kim dives into personality types and what they mean about our goals.  Episode Links: Better Than Before by Gretchen Rubin https://amzn.to/3GGUtqY Quiz: Are You an “Abstainer” or a “Moderator”? https://gretchenrubin.com/2012/05/quiz-are-you-an-abstainer-or-a-moderator When Facing a Strong Temptation, Are You an “Abstainer” Like Me, or a “Moderator?” - article by Gretchen Rubin https://gretchenrubin.com/2021/05/abstainer-or-moderator-when-facing-temptation Kim's Links: Cookbooks: https://www.kimhowerton.com/cookbooks Website: www.kimhowerton.com Facebook Page: https://www.facebook.com/theketonist Facebook Group: https://www.facebook.com/groups/ketolifesupport  Instagram: https://www.instagram.com/theketonist/ YouTube: https://www.youtube.com/kimhowerton If you would like to be coached by Kim, book a free 15 minute consult with her here: https://letsmeet.io/kimhowerton/keto-consult Sign up here to find out more about Keto Unstuck: https://ku.kimhowerton.com

If you are ALL or Nothing find out if you are an Abstainer or Moderator. Accept who you are and OWN it! Find out what, how and why in this episode.  (3:00) Story of the All or Nothing Topic (9:02) How to change how you think and your perspective on priorities. #mentalThermostat (16:35) Abstainers vs. Moderators  (24:05) Is All or Nothing a bad thing?

Tom Mulcair can be heard every weekday morning at 7:40 on The Andrew Carter Morning Show.

Gretchen Rubin, the author of The Happiness Project, among many other fantastic books, wrote in her blog about the concept of how some people are abstainers and some people are moderators by nature. I think it's pretty interesting to look … The post Moderators vs. Abstainers appeared first on Bright Line Eating®.

Struggles with staying consistent are pretty common with any lifestyle change. In this episode we discuss how Shame makes it all so much worse! Gretchen Rubin’s Books: https://gretchenrubin.com/books/ Better Than Before is the book that details her thoughts on Moderators vs Abstainers. Here is an article and a Quiz from her website: https://gretchenrubin.com/2012/05/quiz-are-you-an-abstainer-or-a-moderator/ Her book, The Four Tendencies, helps you identify your personality type in regards to how you feel about rules and habits and is well worth reading. You can also take the Quiz to determine your tendency: https://quiz.gretchenrubin.com Kim's Links: Website: www.kimhowerton.com Facebook Page: https://www.facebook.com/theketonist Instagram: https://www.instagram.com/theketonist/ YouTube: https://www.youtube.com/kimhowerton

This week, Erin was out sick, so it's Candice and Rikki. Earlier in the week, Candace shared a post in the Real WW Talk Facebook Group from @Binge.Nutritionist about healthy ways to prevent a binge. A group member brought up New York Times best-selling author and happiness advocate Gretchin Rubin's concept of a "moderators vs abstainers" mindset, so we're diving into that this week, along with thoughts on control and sugar.CONNECT

What’s the secret to manifesting your dreams? Here’s a clue: it almost never happens in the ways we think it will. Contrary to what we think, we actually get in our own way when we get attached to ‘how’ it’s going to happen. The answer? We need to get rid of the hows and just commit to where we want to go. But balancing surrender with intentional action is no easy task, so we’re breaking it down to help get you closer to your dreams and goals, both in business and in life! My guest today is Danika Brysha, the founder and CEO of Model Meals (a healthy meal delivery business), a self-care coach, the creator of The Brunch Series wellness events and 2018 US tour, and an IMG Curve Model. All of her businesses are Danika’s way of giving back after her own personal transformation. For most of her life Danika suffered with an eating disorder that led her to some extremely dark places of self-hatred and destructive habits. After hitting the bottom mentally, emotionally, physically, and financially, Danika healed through a variety of tools, which she now shares with thousands of women all over the country.  Her work will only continue to help empower more and more women know that they, too, can live a life of their dreams!   What you’ll learn in this episode: Why it’s actually selfish NOT to practice self-care! Danika’s self-care checklist and how to use microtasks and teeny everyday habits that support your identity (rather than focusing on results and feeling guilt and shame for not achieving or doing) How to know when your spiritual connection and intuition is blocked, and what to do to change your inner dialogue and manifest the career and life of your dreams How to give yourself permission to truly follow what feels good The importance of profit vs. revenue and paying yourself   Subscribe and Review Thanks so much for joining me this week. Please leave an honest review for The Success with Soul Podcast on Apple Podcasts so we can improve and better serve you in the future. Plus, you could be featured on a future episode during our listener spotlights. Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show, and I read each and every one of them. And finally, don’t forget to subscribe to the show on Apple Podcasts to get automatic updates. My goal for this podcast is to inspire those who seek flexibility and freedom in their lives by making something happen with holistic, soulful, step-by-step strategies from me and other experts.   Links + Resources Mentioned in this Episode:  Women Food and God by Geneen Roth The Whole30 Model Meals Gretchin Rubin’s Abstainers and Moderators Do Less by Kate Northrup Profit First by Mike Michalowicz A Return to Love by Marianne Williamson The Fire Starter Sessions by Danielle LaPorte Learn more about Danika Brysha here and follow her on Instagram @DanikaBrysha Ready to start a blog but not sure what you should blog about? Take this quiz: What Kind of Blog Should you Start? If you want to lend your voice to create positive change in the beauty industry and make money in the process, then becoming a Beautycounter consultant is for you! Follow me on Instagram @katekordsmeier and @rootandrevel   More Ways to Enjoy Success with Soul Download a transcript of this episode Download on Apple Podcasts Email me new episodes Don’t forget to join our free Success With Soul Facebook community for follow-up conversations about the podcast episodes and where I also often go live to answer your burning questions. Hangout with like-minded bloggers and heart-centered online business owners exchanging priceless feedback, encouragement, and other golden insights from the trenches.   EPISODE CREDITS: Produced by Danny Ozment at https://emeraldcitypro.com 

Ever wondered about your personality type and how to make following a healthy lifestyle easier for you to achieve? NY Times Best Selling author Gretchen Rubin is joining us today on Fast Keto to talk all about her book about the Four Tendencies: Upholder, Obliger, Questioner and Rebel. Which one are you, and how can you make the most of your personal tendencies to get to your health goals faster? Gretchen has all of the answers for you. Plus, she has been following a low carb diet herself for several years, so Gretchen and Vanessa get to geek out a bit about their love of Low Carb and how to make it work with a busy travel schedule! Gretchen's website & books: https://gretchenrubin.com/ Gretchen's Four Tendencies quiz: https://quiz.gretchenrubin.com/ Try the 28 Day Ketogenic Girl Challenge: https://www.ketogenicgirl.com Special thank you to Fast Keto sponsors: Butcher Box. New members will receive a special savings on their first box by going to butcherbox.com/fastketo or enter promo code "FASTKETO" at checkout. Prior to beginning a ketogenic diet you should undergo a health screening with your physician to confirm that a ketogenic diet is suitable for you and to rule out any conditions and contraindications that may pose risks or are incompatible with a ketogenic diet, including by way of example: conditions affecting the kidneys, liver or pancreas; muscular dystrophy; pregnancy; breast-feeding; being underweight; eating disorders; any health condition that requires a special diet [other conditions or contraindications]; hypoglycemia; or type 1 diabetes. A ketogenic diet may or may not be appropriate if you have type 2 diabetes, so you must consult with your physician if you have this condition. Anyone under the age of 18 should consult with their physician and their parents or legal guardian before beginning such a diet]. Use of Ketogenic Girl videos are subject to the Ketogenicgirl.com Terms of Use and Medical Disclaimer. All rights reserved. If you do not agree with these terms, do not listen to, or view any Ketogenic Girl podcasts or videos.

Alan Watts is widely regarded as the founding father of Smith Rock, and was a key player in the development of sport climbing in America. He established the first 5.13d in America with ‘East Face’ in 1985—just shy of the world standard. We talked about eating every other day, his paradigm shift from freeing aid climbs to face climbing, wearing Wolfgang’s shirt, meeting Adam Ondra, and his “little slice of contribution” to the sport of climbing.  Support on Patreon:patreon.com/thenuggetclimbing  Show Notes:  http://thenuggetclimbing.com/episodes/alan-watts  Nuggets:  2:21 – The evolution of dirtbagging, early road life, Smith as a safe zone, “there were no routes”  7:12 – Eating every other day  19:52 – Abstainers vs moderators  24:07 – Bill Ramsey, UO, and climbing “every variation imaginable” at the Columns  29:08 – Connecting with the people you need  31:45 – Inferiority complex and pushing to improve  33:09 – Paradigm shift from freeing aid climbs to climbing faces  39:16 – Stumbling upon sport climbing and going from being a decent climber to a really good climber  41:34 – Redpoint tactics, ethics, and borrowing from the Europeans  45:44 – ‘Corner No. 1’, how ‘Chain Reaction’ got its name, and reaching the world standard at Smith Rock  47:33 – 11b to 13d in six years, ‘Punks in the Gym’, and pushing world standards  48:49 – Meeting Heinz Zak and Wolfgang’s t-shirt  51:57 – Pioneering Smith Rock film by Hydro Flask, and going back to the summer of ’85, and ‘East Face’ 5.13d  57:06 – Other hard crack climbs and ‘Double Stain’  58:30 – 7 days prepping ‘Sunshine Wall’ and the story of ‘To Bolt or Not to Be’  1:04:39 – Climbing ever day, injuries, and killing the goose that laid the golden eggs  1:15:20 – Hip surgery and meeting Adam Ondra  1:24:05 – Adam’s post about meeting Alan, and Adam’s onsight of ‘Just Do It’ 5.14c  1:29:57 – Adam’s photo book (Alan-“What the hell? How did I make the cut?”)  1:31:22 – The Awl project, “I do not want to FAIL!”  1:33:49 – Bolting futuristic projects, thinking anything was possible, and bolting ‘Just Do It’ for a TV show in 1989  1:41:28 – “I used to visualize before that was what you were supposed to do”  1:45:05 – “Fucking hard green route”  1:47:20 – Alan’s finger strength, hanging from one hand for (almost) a minute, and gym vs. outdoor climbing  1:54:23 – The updated Smith Rock guidebook  1:55:31 – Alan’s box of tights  1:58:25 – The 100 book list and projecting difficult books  2:03:32 – Working on the guidebook and connecting with the people  2:08:24 – The (lack of) ways to connect with Alan  2:10:06 – A slice of contribution in a little tiny sport  2:12:58 – “He’s cheating”, and Alan’s funny recurring dream  

In this episode we discuss Glenn’s book Never Binge Again. Specifics include…   -Glenn’s personal experience with binging -The reptilian brain and the tendency in all of us to binge -The mental reframe of the ‘pig’ -Defining binge behaviour -Utilizing the terms ‘never’ and ‘always’ to your advantage -Abstainers vs. moderators -The science of comfort food -Restriction and an inclusive vs. exclusive mindset   Subscribe & enjoy! -- COACHING w/ MARCUS Nutritional Coaching Workout Programming FOLLOW MARCUS Facebook  Instagram  YouTube -- Connect w/ Glenn: Website

Gretchen Rubin is back! In this episode we talk about why it's important to know if you're a moderator or an abstainer when it comes to setting habits and resolutions. Gretchen also reveals her own personal instruction manual for life - the Gretchen Rubin recipe for success. I ask her to reveal her guilty pleasure, and how she wants the world to remember her when she's gone. Later, we're joined by mindfulness expert Joelle Anderson. I ask her why meditation isn't more relaxing. Feedback / Connect: Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Download a free copy of 18 Steps to Own Your Life by clicking HERE Episode 51 Show Notes [00:00] Welcome and Intro Winning Resolutions will be released on December 11, but it's available for pre-order now. Order on Amazon Order on Kobo Order at Barnes & Noble To get a pile of pre-order bonuses, go to MyInstructionManual.com/resolutions [2:53] Featured interview with Gretchen Rubin: Part 2 Click here for Part 1 of the interview. Gretchen Rubin is New York Times bestselling author of multiple books including The Happiness Project, Better Than Before, and The Four Tendencies. In this conversation, Keith and Gretchen discuss: Abstainers vs. moderators: Why some people need to go cold turkey and others do better with moderation [2:53] Gretchen's four foundational habits [7:59] The controversial science of clean vs. messy desks [10:30] [16:00] Gretchen's Instruction Manual 1. What are the habits you maintain every day to stay happy and healthy? [16:15] Go to bed between 10:30 and 10:45 and get up at 6am Go for a short walk with dog every morning and a long walk in Central Park when she can Work every day Read every day  2. What personal development book do you recommend? [17:27] The Autobiography of Benjamin Franklin 3. Favorite personal mantra / inspirational quote [18:28]  Be Gretchen 4. What's your one guilty pleasure? [19:10] Drink immense amounts of caffeine. 5. When your time comes, how do you want to be remembered? [19:55] As someone who helped other people to find happiness. [20:46] Where to find Gretchen Website: GretchenRubin.com Four Tendencies quiz: Quiz.GretchenRubin.com Instagram: @gretchenrubin Twitter: @gretchenrubin Podcast: Happier with Gretchen Rubin [22:09] Mindfulness contributor Joelle Anderson on why meditation isn't always relaxing Joelle Anderson is a therapist specializing in mindfulness meditation and creator and host of the Kernel of Wisdom YouTube channel. In this conversation, Keith and Joelle discuss: It's a common misconception that mindfulness is supposed to be relaxing [23:20] If meditation isn't going to make us feel better, why bother? [25:05] Where to find Joelle [] Kernelofwisdom.com YouTube.com/KernelofWisdom1

What's the best way to cut down on your drinking? Why do mums like wine so much, anyway? And what is the collective noun for members of All Saints? Answering all these questions and more is Rosamund Dean, author of Mindful Drinking! She tells her how her own experiences as a mum on the sauce led her to write the book, and Ellie and Helen discuss how it's changed their lives. We find out whether we're Abstainers or Moderators, and why it matters when you're trying to drink less. There are also some practical tips for choosing a signature soft drink, thinking about booze as if it's cake, and following the free champagne rule. Then we enjoy some frankly astonishing insights into what it must be like to be Helen Thorn with brand new game, Pissed or Stupid? We discover what a Gibson Measure is, and have a whinge about World Book Day. Rosamund's brilliant book is out now and you can follow her on Twitter @rosamunddean and Instagram @rosamunddean. This episode was sponsored by the wonderful people at iheartwines.co.uk. Yep, the irony is crushing. The Scummy Mummies book is OUT NOW! We hope you like it, and if you do, we'd love an Amazon review! **SEE US LIVE** Come to our live comedy show! We are on our way to Brighton, Leatherhead, Milton Keynes, St Ives, Sutton Coldfield, Sevenoaks, Manchester, and more... To buy tickets, and for more dates, visit ScummyMummies.com. We're on Twitter (@scummymummies), Instagram, and Facebook. Please send your confessions to scummymummiespodcast@gmail.com and visit us at ScummyMummies.com. If you like the podcast, rate, review and subscribe! Thank you for listening! See acast.com/privacy for privacy and opt-out information.

5 Ways to Avoid Holiday Weight Gain- Have you been hi-jacking the Halloween candy by the handful, loving on the sugar high and convincing yourself that you don’t need to be disciplined just yet? Chances are you have been eating some of the sugar that comes on the scene of every grocery store every October 1st. Whether you’ve been wise in your portion sizes or you have already thrown the white flag of surrender and are hoarding candy, I want you to think about this: Studies show that there is no answer to just how much weight gain an individual will experience during the Holidays. They do show, however, that if you are already overweight or have formerly been overweight, the struggle will be “more real” for you. In a 2000 study, 20% of obese subjects and 10% of overweight subjects accumulated greater than 5 pounds during the holidays. But even if it’s not about the scale number, I’d like to suggest that this effort to avoid holiday weight gain should be more of preventing disease (or not accelerating the conditions you’re already experiencing). This includes: Type 1 or Type 2 Diabetes High Cholesterol High Blood Pressure PCOS Acne Flare-ups IBS and Crohn’s Disease Arthritis Adrenal Fatigue When you don’t stop the sugar cycle, you can get very irritated with yourself. This frustration zaps you of motivation to keep trying, so it is very easy to “give up” until you can “re-start” on January 1st. I’m not asking you to totally cut out sugar. Never! But I am asking you to work on a few strategies that will help The following 5 tips are strategies that may help you to keep your health at the forefront of your mind this Holiday Season.They will help you wake up January 1, 2018 with confidence and happiness in where you’re at in your health journey: 1.Have a Daily Accountability Process Whether you use my 8-week Workbook, a sticker chart, or a whiteboard to mark off your daily goals, this strategy will keep your mind focused on the actions needed today. When you live in the present, you don’t put off ’til tomorrow what you can today. 2. Commit to your Carbohydrate Portions In the Power Foods Lifestyle, a “C” is 20-30 grams of total carbs. There are not good or bad carbs, instead, we use the words strategic or non-strategic carbs. This refers to complex carbs that are natural and from the earth vs. simple carbs that have a lot of sugar, break down quickly in your body. Never eat carbs by themselves. Your blood sugar will be unregulated. Be sure to eat a stabilizer with it (protein) and throw in a veggie as well (PVC meal) as your body will be in absorption state, so what better components Enjoy your non-strategic carbs, but fuel yourself with PVF (protein-veggie-fat) meals as your baseline first. Keep your total indulgence carbs to no more than 1 per day (for moderators), or no more than 2x/week (100 g carbs for Abstainers). 3. Choose 5 “Better” Recipes Ahead of Time If you don’t plan ahead, you’ll default to your typical recipes that are full of sugar, margarine, white flour, and other inflammatory foods. In Volume 3 of The Power Foods Lifestyle Recipe Books, you will enjoy Body Buddies Fudge Cups, Pumpkin Pie Pudding, Peanut Butter Kisses, and many more desserts! 4. Plan your Workouts (Even When Your Nutrition Isn’t Perfect!) A huge mistake people make is missing workouts. Whether it’s out of lack of time, or shame for overeating, this will only exacerbate the lack of motivation you’re already experiencing. Out of time? No problem! Use my #KJoFit Workouts located here. They’re only 10 minutes long and offer Upper, Lower, Stretch, and Abs Workouts that you can do at home with no equipment (and they’re 100% free!). Establish what the minimum will be when everything is going chaotically in your life. This needs to be established or you will find yourself playing the all-or-nothing game. Schedule your gym workouts in your calendar like an appointment. Do not move them. 5. Have a Community of Supportive People Around You Having people around you who are also working on similar goals, who inspire, support, and cheer you on is priceless! Most people do not have a supportive circle around them as their family, friends, and co-workers aren’t on the same level of wanting to improve their health. (Nothing wrong with that–we all have our different spurts of motivation hit at different times!). So… here is what I’m doing to HELP YOU! From October 30, 2017 – December 31, 2017, I will be hosting a 9-week Holiday Support Group for females. In this private Facebook group, I will be doing a LIVE Video training for 15 minutes every single day. Learn more and sign up here. The holidays can be a time of sadness and loneliness–they’re not always a joyful time for everyone. If you find yourself turning to food with your emotions, please consider that getting under my wing will help you find confidence in yourself to navigate the complexities each day. Click here to learn more about my 12-week Binge Bye Bye program that really helps you through the holidays (30% off through November 15, 2017!) Click here to join Body Buddies World where you get weekly meal plans and monthly workout plans. Who is #CoachKristyJo? I am a Mind and Body Strategist and author of The Power Foods Lifestyle. I help women bridge the gap between the optimality of nutrition and fitness science and the reality of applying it on a day-to-day basis. After 15 years of disordered eating, I found a way to strategically eat and meet the needs of both body composition manipulation and inner health for proper digestion, gut integrity, and longevity.

What does a healthy diet look like to you?  We’re opening up about what we eat day to day and how we tackle our individual ailments through our diets. From gluten free pathways and penchants for sugar, to discussing how we stick to good eating habits on the reg.  We take a look at the strengths and challenges of our diets, and share the eating patterns which help us to feel most energised and balanced.  In this week’s Weekly Five we’re sharing the five items we always have in our fridge and cupboards.  EPISODE 11 SHOW NOTES Ella's blog - Coco's Tea Party Monica's blog - The Elgin Avenue Ella's Instagram account - @CocosTeaParty  Monica's Instagram account - @MonicaBeatrice How to eat less sugar on Ella’s Blog The Camille Styles Cleanse  How To Eat For Energy on Monica's Blog  Monica's favourite smoothie bowl recipe Advice for Moderators and Abstainers by Gretchen Rubin  For information regarding your data privacy, visit acast.com/privacy

What does a healthy diet look like to you?  We’re opening up about what we eat day to day and how we tackle our individual ailments through our diets. From gluten free pathways and penchants for sugar, to discussing how we stick to good eating habits on the reg.  We take a look at the strengths and challenges of our diets, and share the eating patterns which help us to feel most energised and balanced.  In this week’s Weekly Five we’re sharing the five items we always have in our fridge and cupboards.  EPISODE 11 SHOW NOTES Ella's blog - Coco's Tea Party Monica's blog - The Elgin Avenue Ella's Instagram account - @CocosTeaParty  Monica's Instagram account - @MonicaBeatrice How to eat less sugar on Ella’s Blog The Camille Styles Cleanse  How To Eat For Energy on Monica's Blog  Monica's favourite smoothie bowl recipe Advice for Moderators and Abstainers by Gretchen Rubin  For information regarding your data privacy, visit acast.com/privacy

Is it possible to have a nutrition plan that is customized *exactly* for your own individual needs? Best selling author and former research biochemist Robb Wolf joins us to talk about the failings of one-size-fits-all diets, the neuroregulation of appetite, and much more. -- topics listed below Link to the Wired To Eat book: https://elitehrv.com/wte Leave a quick review for the podcast: https://elitehrv.com/review-ep-15 (Thanks in advance!) TOPICS: 15:50 - Confirmation bias of self transformation stories & individual variation of insulin resistance 17:30 - The Wired To Eat template for tackling nutrition & health 20:00 - When nutrition and health guidelines turn into religious doctrine 22:20 - Controversy over the “cheat meal” or “cheat day” with long term progress 24:00 - The biological impact of cheat meals from a holistic point of view 26:40 - Supernormal stimuli: drugs, porn, and the planned cheat meal 29:45 - Abstainers vs moderators - alcoholism & food addiction 31:30 - Could excluding certain foods lead to neuroticism and disordered eating? 33:00 - Accidentally bypassing your neuroregulation of appetite? How to eat more - like a true Man vs Food champion 37:40 - Personalized Nutrition: What can we learn from continuous or periodic blood glucose monitoring? 40:20 - How to tweak your epigenetics to perform like (or better than) a genetic freak 42:50 - Calories or hormonal response to food - which is the most influential on your results? 46:20 - The psychology and morality of changing your diet 47:20 - How wealth and power doesn't make eating healthy any easier 56:20 - Is your struggle with diet about food, or something “deeper”? 58:20 - How an ancestral or paleo diet could fit into your Personalized Nutrition journey 01:05:50 - High fat, low carb. Low fat, high carb. Which is for you? (There's a test for that) 01:08:20 - Hammers, Drills and Ketosis: The Tools Your Doc May Never Use 1:13:20 - The 7 Day Carb Test, how to quantify which carbs work best for you 1:14:45 - Step by step testing your carbohydrate response with a blood glucose monitor 1:19:20 - A hypoglycemic response to at-home blood glucose carb testing, what it looks like 1:25:00 - Adjusting blood glucose carb response testing for petite or smaller individuals 1:31:20 - Hypochondria… is it all in your head… or perhaps your gut? 1:34:20 - Are exercise, social/community, and sleep actually more important than nutrition/diet? Guest: Robb Wolf https://robbwolf.com Wired To Eat book: https://elitehrv.com/wte Host: Jason Moore https://elitehrv.com/podcast Show notes: https://elitehrv.com/podcast Leave a quick review for the podcast: https://elitehrv.com/review-ep-15 (Thanks in advance!) --

Have you ever considered how much habits play a part in your day to day successes or failures? Many of us live most of our lives on autopilot, without ever actually taking a pause to examine our positive and negative personality traits, and how they manifest as the habits that shape our destiny in life. Our guest Gretchen Rubin takes us on an inner journey of self-discovery where you'll learn how to discover your best personality traits, and how to build habits to support them. In this episode she outlines different personality types, the four human tendencies and which one best describes you. Are you a closer or a finisher? An abstainer or moderator? A night or morning type? Listen and find out. You'll also learn how to use habits to make changes naturally without engaging willpower or self-control, which often lead to exhaustion and failure. We also talk about the differences between habits and addictions, and how to get along with people who are very different from you. Gretchen is the author of several books, including the blockbuster New York Times bestsellers, Better Than Before, The Happiness Project and Happier at Home. She has an enormous readership, both in print and online, and her books have sold more than two million copies worldwide, in more than thirty languages. On Gretchen’s popular weekly podcast Happier with Gretchen Rubin, she discusses good habits and happiness with her sister Elizabeth Craft; they’ve been called the “Click and Clack of podcasters.” Her podcast was named in iTunes’s lists of “Best Podcasts of 2015” and was named in the Academy of Podcasters “Best Podcasts of 2016.” BuzzFeed listed Happier in 10 Life-Changing Things to Try in June and the New Yorker said, “Their voices remind you that life is a human project that we’re all experimenting with.” The podcast consistently ranks in the iTunes Top Charts. She started her career in law and was clerking for Supreme Court Justice Sandra Day O’Connor when she realized she wanted to be a writer. She lives in New York City with her husband and two daughters. Episode Breakdown: Getting to know Gretchen and her work The value of her personality test and the 4 human tendencies: upholder, questioner, obliger or rebel. Which one are you?   Inner and outer expectations, and breaking commitments to others and yourself  Morning vs. night person: stop trying to change yourself, rather, change your circumstances Simplicity lover vs abundant lover: one size doesn't fit all Respecting the truth about ourselves and our natural habits Learning about the personality tendencies of others increases our chances to manage differences more easily Habits and addictions: is there really a difference? Using habits instead of self control, decision-making and willpower to manage changes in our lives Abstainers vs. moderators: the key is to know yourself Decision fatigue and how it wears you down  Piggybacking and the importance of knowing what's true for you Building new habits: what's the right way?  Opener or closer: are you a starter or finisher? Lifestyle recommendations Episode Resources:  Happiercast.com/quiz Myers Briggs Strengths Finder Enjoy!  Luke THIS SHOW IS BROUGHT TO YOU BY: HumanCharger: Sun In Your Pocket. The ultimate biohacking device to increase energy levels, mood, mental alertness and the effects of jet lag. How? The device shoots white light into your ear canal which hits the photosensitive areas of your brain and activates the creation of serotonin, dopamine and adrenaline. Basically the chemicals that your brain makes to keep you feeling awake and good. It’s light therapy technology and has been used since the 80s. Here’s your discount coupon hookup: “STOREY20” for 20% off. AND... FourSigmatic:Melt away stress, boost immunity, relax & sleep deeper, improve productivity, increase brain power, get stimulation without jitters. Sound like all the good stuff you want? Welcome to the medicinal fungi kingdom with FourSigmatic's highest quality mushroom & herbs in little packets of magical power that you can add to your coffee or warm drink. Your discount hookup is 15% off when you use "THELIFESTYLIST" coupon code.  HELP SUPPORT THIS SHOW! Starting and growing a podcast requires a ton of time, energy, and money. Do you appreciate this information, and want to support my mission to deliver as much life enhancing information as possible to as many people as possible? The easiest, and most effective way you can help is to do this: 1. Go to Lukestorey.com/support and donate towards show production costs 2. Subscribe to the show by clicking “subscribe” in iTunes 3. Write us a review in iTunes 4. Share this show with 1 friend right now You’d be amazed how much these four simple steps do to help us grow! Here’s the magic link for reviews. Thank you from the bottom of my heart for listening, and joining me on this journey we call life.  

One of my close friends and fellow bloggers Vanessa comes on the show to chat about life, food, and how she came to understand she is an abstainer, not a moderator. Just a quick apology - she didn't have the best internet connection so some of the responses and timing are a little off. And I'm still working on some of the echoy sounds going on with the podcast! Sorry for any inconvenience! Links in post: Clean Eating with a Dirty Mind Clean Eating with a Dirty Mind Cookbook Maple Hill Greek Yogurt WholeMe Grain Free Granola Moderators vs Abstainers Pop Sugar Article Thank You to the Sponsors: Aaptiv is a fitness app that gives you custom workouts with the voice of an elite trainer and an amazing playlist, walking you through the class or workout or training session! They have unlimited workouts such as race training, ab workouts, spinning, strength training, and even more! I've been using it for stretching workouts after my CrossFit or Orange Theory classes! To get motivated or simply just get to stretching this 2017, try Aaptiv out for FREE for 30 days using the promo code PALEOMG. Sign up here and try it out for 30 days now! Eating Evolved is a Fair Trade Certified and Rainforest Alliance Certified chocolate that is gluten-free, dairy-free, soy-free, organic and paleo chocolate sweetened only with coconut sugar! And they make my favorite chocolate treat - their coconut butter cups! They prove that chocolate is food, not candy! And right now you can try all my favorite Eating Evolved products in a special bundle pack! Original price for my favorite 6 items is $43.94 and right now you can get it for just $35 plus shipping. Click here to get 20% off your bundle! Here's what you'll get in your next Eating Evolved box: Almond Primal Chocolate Bar Caramel Sea Salt Coconut Butter Cup Classic Coconut Butter Cup Sweet and Salty Roasted Coconut Butter Chocolate Spread Hot Chocolate (with Collagen) Episode 22 Transcription: Juli Bauer: As you may know, I am all about that exercise. But one thing I am not all about is stretching. I hate it. I usually stretch for about 15 seconds, then I get distracted. It’s called ADHD, guys. Luckily, I’ve been stretching every day now thanks to my fitness app, Aaptiv. I’ve told you about this a couple of times on the podcast, but if you haven’t hear about it, it is a fitness app you can listen to to do workouts, or stretches, or core workouts, running workouts. They have it all. But since I’ve been going to Crossfit and Orange Theory classes, and I’ve been super sore; I come home, I simply turn on my Aaptiv app, and I’ll run through a 5-7 minute stretching little play list. There are ones that are way longer than that, but I’m just not f*cking there yet, guys. 5-7 minutes; that’s all I’ll give. But it’s perfect. I’ve been doing those after my classes, and then trying just a little bit longer ones on my rest days, like today. So, the cool thing about this, why you’re even still listening, is because you can try Aaptiv out right now for 30 days for free. 30 days for free; trying a ton of their different workouts that you can do anywhere in your house, at the gym, in the park; whatever. So all you have to do, you just go to www.Aaptiv.com. That’s A-A-P-T-I-V and use the promo code PALEOMG and then that’s all you do. Do you know how to spell PaleOMG? If you don’t, get it together guys! You’re listening to the podcast PaleOMG Uncensored. But just to help you out, that’s P-A-L-E-O-M-G. Think pale-OMG. Ok? That’s all you have to do. And if you don’t remember any of this, just go to www.PaleOMG.com and in this post about this lovely podcast, I’ll have all the links and the discount code so you don’t have to think about anything. It’s awesome. You know what else is awesome? That people have been doing this. People have been trying these workouts. I just got a comment this week from a lovely listener named Brittany, and she said,

Kari and friends sit down for the February Book Club book report on Better Than Before: What I Learned About Making and Breaking Habits—to Sleep More, Quit Sugar, Procrastinate Less, and Generally Build a Happier Life by Gretchen Rubin. Serena Marie, RD, talks about how the four tendencies in Rubin's book help drive the food choices that we make. Also, Serena Marie and Kari do a Side Stitch by Ginny headband product review. Jabra Jiven' Jabra, a TRLS show sponsor, is giving away a pair of Pulse earbuds in March, so sprint over to Jabra.com/TRL and sign up for the TRLS e-mail list at therunninglifestyle.com/join to enter to win. This month's winner will also receive an amazing thirty-­minute exclusive Skype call with Kari. She loves the Pulse model because the sound quality is amazing, there are five different ear settings/fits, and she can do heart rate training as well. Featured Guests: The Book Club Gang Kari, go-to, real-food dietitian Serena Marie, RD, #1 TRLS fan Tracy Slayton (featured on “Seven Disney Race Reviews with a Father–Daughter Duo,” which was Episode 119), and Foti Panagakos (featured on “Chicago Marathon Recap w/Jeff Galloway & Team TRLS,” which was Episode 98 and who represents one of the TRLS Chicago team members who ran and raised funds and awareness for Action for Healthy Kids) all join forces to discuss the February Book Club pick. There are four different tendencies of people, and one of each is represented in today's episode. Take the quiz here. Understand yourself and how you're wired, and in return you can understand others more and you may be more understanding of others. #1: The Upholder (Foti)—someone who doesn't need outside accountability, he or she makes goals, sticks to them, and achieves them Foti read Gretchen's first book (The Happiness Project) and this particular title, and he knew almost right away what he was based on the criteria and the characteristics. He's very self-directed, and he likes to have goals in mind (deadlines, required obligations to finish). He doesn't finish early often, and he enjoys in some respects being under a little pressure (which he's been trying to work on). He believes in rules (they're there for a reason) and likes to follow them; for example, he dislikes when someone turns in a car and doesn't use the turn signal. If we can't obey simple rules, then why do we have them? #2: The Questioner (Kari)—someone who asks “Who are you to tell me this?” This type of person doesn't like to stand in line and can have tendencies toward one of two ways—to an Upholder or to a Rebel personality. Kari was surprised when she took the quiz that she became a Questioner. A Questioner can question authority, research, data, and so on, and many people don't like to be questioned. The downside is analysis paralysis. The way to overcome that is to go to three sources and make an informed decision. #3: The Obliger (Tracy)—someone who is a people pleasure Tracy was a little surprised that she was an Obliger, because she thought she would be an Upholder. This is someone who has a hard time meeting internal expectations, but doesn't struggle at all to meet external expectations. They can break promises to themselves, but have no trouble keeping promises to others. This is the only tendency type who is typically unhappy with what their tendency is. Obligers excel at work because they are reliable and dependable. One downside is not having enough time for themselves and sometimes that causes resentment toward others. It's hard for Obligers to say no to others. They tend to be sensitive to seeking others' approval. There's something called Obliger rebellion where they'll meet expectations over and over and then all of a sudden it's either a small or big act where they just stop meeting expectations and it's usually symbolic #4: The Rebel (Serena)—someone who resists inner and outer expectations No one has control of them including themselves. One negative of this is that Rebels sound mean or rude at times. Rebels can still be nice people, but they decide how they see themselves and that's how they motivate themselves to do things. If someone tells Serena to do something, she literally doesn't want to do it because someone told her to do it, or if she writes a To Do list, she doesn't want to do those things. Serena loves that she is a Rebel. They bring gusto and place a high value on authenticity. When it comes to couples, it's interesting which tendency marries what other tendency. Foti is an Upholder, and his wife Judy is an Obliger. Kari is a Questioner, and her husband Robert is an Upholder. (Kari skews to an Upholder, so it works well). Tracy is an Obliger, and her husband is an Obliger as well. She thought he would be a Questioner or a Rebel. For Rebels, they are oftentimes married to Obligers. Abstainers versus Moderators Abstainers (like Tracy and Foti) are people who prefer to never do something that's tempting to them. If you really like chocolate, you would make a rule to not eat chocolate. Moderators are people who like chocolate so they eat chocolate and not go out of control. Some people can be moderate in their abstaining with certain things. Four key things when it comes to habits and what helps you keep up those good habits: Sleeping (listen to Episode 71: “Sleep Doctor Robert Rosenberg”) Moving Eating and drinking properly Uncluttering Sleep for Foti is driven by his training (since he runs in the morning before work). Kari makes sleep a higher priority and getting off electronics an hour before going to bed and having a snack before bed (15 g carb and fat combo). Tracy is a night person, but she's bound to her husband's sleep schedule because she doesn't want to disturb his sleep. Serena uses an app to switch the light from being a red light to a blue light (which won't stimulate the brain so much); Serena wakes up early and works out in the morning. Kari asks Serena about the recommendations to drink 64 ounces of water a day. Gretchen says it's one of the biggest misnomers out there. Serena recommends looking at your urine color (pale yellow is good). Gretchen also talks about uncluttering. For most people, a cluttered space is a cluttered mind. Tracy knows that she's spreading herself too thin when her house is chaotic and she can't find the things she needs. Foti is all about organizing and keeping things straight. Rewards It could be a slippery slope of eating healthfully for awhile and then rewarding yourself with cake. Another example in the book was crossing a finish line after a marathon, taking two weeks off to rest, and then not running again for three years. At the end of the day, you be you and figure out what works the best for you. An “Mmmm” Moment Habits free us from our decision making. Associate with people who are likely going to improve you. Kari asks each member to speak to one friend or running group that has helped develop them into an even stronger person. Tracy: She runs every week with the Ocala Runners Club, because it's external accountability. Foti: He runs with the local running club periodically, but being part of online running communities (such as the TRLS Facebook group) are most important to him. Serena: As a Rebel, she's been on the South Brooklyn Running Club list serv for over a year, but she can't abide by her schedule, so she loves the TRLS Facebook group and her com group Kari: She loves running outside with friends. Must-Listen Podcasts Podcast Junkies by Harry Duran (listen to Kari's episode here) Introspectology by Joanna (Jo) James-Lynn (listen to Kari's episode here) The 5 AM Miracle Podcast by Jeff Sanders (listen to Kari's episode here) Side Stitch by Ginny Product Review Serena Marie, RD and Kari review Side Stitch by Ginny headbands. These are cloth headbands that have velcro on one side. Serena thinks they are adorable, are easy to wash, and she's totally obsessed with them. She purposely did HIIT training to get sweaty, and the headband stayed on perfectly. She threw it in the washer, and it came out looking brand new, so she really loved the design and comfort. Kari loves that the headband doesn't squeeze her head and doesn't give her a headache. She found them at Philadelphia Runner. There's a special discount to get two headbands for $20 there when you mention TRLS! She also loves the colors. When she puts her headband on, she's ready to work, her hair is out of her face, and she can focus. Serena feels excited to go work out to coordinate her outfit around her headband, and it gets her to the gym. You could match them to your normal, everyday wear. There's going to be a special TRLS edition of this headband with a special pattern and logo! Stay tuned for pictures on the TRLS site. Updates Kari is going to see Dr. Vinny for her back issues and should have an update on next week's episode. Gratitude Jar: Kari wants to come up with a theme song for this segment at the end of each episode and to think about something that they are grateful for. Serena: She is grateful for the warm weather because she's getting more Vitamin D. Kari: She is grateful that it seems like she's getting to the bottom of her back issues with a new PT and Dr. Vinny. March Book Club Don't forget that this month's book club book is Super Genes: Unlock the Astonishing Power of Your DNA for Optimum Health and Well-Being by Deepak Chopra, MD, and Dr. Rudi Tanzi. Kari thinks that this book is phenomenal. All the latest research shows that genes make up five percent of your chances of getting something like cancer. It also speaks to the power of habits. Next week, Kari chats with the amazing Kim Stemple to give an update on her next challenge and deep thoughts about the meaning of life and what matters in life. Kim was featured on “Special Mindful Monday w/Kim Stemple, Founder of We Finish Together” from Episode 103. Kari also announces the April Book Club book! Finally, please do us a solid and go over to iTunes to leave a review for TRLS! Here's how: Open the iTunes Store or App Store app. If you're not signed in, sign in with your Apple ID. Find the TRLS podcast to review, then tap Under iTunes Customer Reviews or App Store Customer Reviews, tap Write a Review. If prompted, enter your password. Select a star rating, enter a title, write your review, then tap Send. Guests: Tracy Slayton: Email: tracysdehart@gmail.com   Fotinos Panagakos:   Serena Marie, RD: Website: www.SerenaMarieRD.com Facebook: /SerenaMarieRD Twitter: @SerenaMarieRD Instagram: SerenaMarieRD   Kari Gormley: Facebook: The Running Lifestyle Show Twitter: @KariGormley Instagram: @KariGormley

Break those bad habits and create new ones! Gretchen Rubin, bestselling author of The Happiness Project and Better than Before, reveals 8 effective strategies for creating new habits. Plus, how to exploit your own personality type to make your habits stick. Topics include: -  Why sometimes we can change and sometimes we can't – even if we want to. - When it comes to habits and expectations, there are only four types of people. Which type are you? - How to bust through the limitations of your habit tendencies to live more consistently with your nature. - The 4 foundational things you need to get a handle on to master your good habits and eliminate the need for willpower. – The importance of getting control over (or getting rid of!) the “stuff” in your life. – Abstainers vs. moderators. Why some people need it to be “all or nothing” and how it out could make all your cravings disappear. – Are rewards and values undermining your habits? How to set up rewards to make your habits stronger…and when it's OK to admit that you don't even want to try. – The real reason we want new habits and how they can make your life “Better Than Before.” Hosted by Sean Croxton

Topics1. Updates from Diane [2:11]2. Introducing our guest, Gretchen Rubin [3:13]3. The Four Tendencies [7:42]4. Exploring Diane’s tendency [16:14]5. Using the knowledge of tendencies applied to nutritional changes [23:47]6. Abstainers and Moderators [28:47]7. Fundamentally changing your tendency [37.:7]8. The Rebel tendency [41:02]9. How to push ourselves without punishing ourselves [50:25]10. How to monitor for habit without negative impact [56:59]11. When a Questioner drops a routine [1:04:10]

When it comes to making changes in your life, are you someone who does better stopping cold turkey, or need a small amount every day? In this podcast episode, Kristy Jo, author of the Power Foods Lifestyle, dives into the concepts discussed and taught by Gretchen Rubin to discuss ways of living the PFL for both Moderators and Abstainers. The key is to know yourself, and then live in a way that best suits you! www.body-buddies.com kristyjo@body-buddies.com www.gretchenrubin.com

Gretchen Rubin, bestselling author of The Happiness Project and Better than Before, reveals 8 effective strategies for creating new habits and how to exploit your own personality type to make your habits stick.    Here's what we talked about:    2:21 – Why do we do what we do, why are we the way that we are? How Gretchen got into the business of happiness and habits.   4:05 – The puzzle of habits: Why sometimes we can change and sometimes we can’t – even if we want to.    6:05 – When it comes to habits and expectations, there are only four types of people. Which type are you?    8:40 – Can people change? How to bust through the limitations of your habit tendencies to live more consistently with your nature.    12:04 – The 4 foundational things you need to get a handle on to master your good habits and eliminate the need for willpower.    14:42 – The importance of getting control over (or getting rid of!) the “stuff” in your life.   17:58 – Should you be monitoring your habits? The benefit of knowing where you are at all times and who this strategy might work for.   24:34 – Why going public with your goals could be good for you – and why some people should keep it secret.    25:58 – The danger of YOLO and the vicious start/stop cycle and how you can reframe habit stops and backslides for major success.   29:29 – The all-powerful lightning bolt: how people and habits really CAN change overnight!   32:54 – Abstainers vs. moderators. Why some people need it to be “all or nothing” and how it out could make all your cravings disappear.    39:33 – Are rewards and values undermining your habits? How to set up rewards to make your habits stronger…and when it’s OK to admit that you don’t even want to try.    46:37 – The real reason we want new habits and how they can make your life “Better Than Before.”   Want the written version? Join the Transcribe Tribe for FREE transcripts at www.undergroundwellnessradio.com!    Hosted by Sean Croxton of Underground Wellness. 

Matei Candea (University of Durham) presents 'An ethnography of inter-species trust without belief'. An Anthropology Departmental Seminar (26 October 2012) with a theme of science and technology studies.