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2 episodes with annu
Stress! Wir alle erleben ihn permanent, aber kaum jemand versteht ihn wirklich. Wir stellen eine super spannende (und ziemlich neue) Theorie zu Stress und psychischer Gesundheit vor, stürzen mit euch und maximalem Stress in einem Flugzeug ab und haben am Ende einen Köcher voll Ideen für einen besseren Umgang mit Stress. Fühlt euch gut betreut Leon & Atze Instagram: https://www.instagram.com/leonwindscheid/ https://www.instagram.com/atzeschroeder_offiziell/ Mehr zu unseren Werbepartnern findet ihr hier: https://linktr.ee/betreutesfuehlen Tickets: Atze: https://www.atzeschroeder.de/#termine Leon: https://leonwindscheid.de/tour/ Start ins heutige Thema: 04:25 min. Quellen Bericht zum Absturz https://www.nytimes.com/2009/02/06/nyregion/06crash.html https://www.spiegel.de/panorama/notwasserung-in-new-york-schicksalsentscheidungen-im-sekundentakt-a-601671.html https://www.fr.de/panorama/voegel-rief-ich-shit-rief-kopilot-11477316.html https://www.youtube.com/watch?v=w6EblErBJqw Das Transkript des Absturzes https://tailstrike.com/database/15-january-2009-us-airways-1549/ Die 2 Systeme bei Stress O'Connor, D. B., Thayer, J. F., & Vedhara, K. (2021). Stress and health: A review of psychobiological processes. Annual review of psychology, 72(1), 663-688. Die erste Studie von Hammer Hammen, C. (1991). Generation of stress in the course of unipolar depression. Journal of abnormal psychology, 100(4), 555. Weitere Forschung von Hammer Hammen, C. (2005). Stress and depression. Annu. Rev. Clin. Psychol., 1(1), 293-319. Die Arbeiten zur Stress Generation Rnic, K., Santee, A. C., Hoffmeister, J. A., Liu, H., Chang, K. K., Chen, R. X., ... & LeMoult, J. (2023). The vicious cycle of psychopathology and stressful life events: A meta-analytic review testing the stress generation model. Psychological bulletin, 149(5-6), 330. Santee, A. C., Rnic, K., Chang, K. K., Chen, R. X., Hoffmeister, J. A., Liu, H., ... & Starr, L. R. (2023). Risk and protective factors for stress generation: A meta-analytic review. Clinical psychology review, 103, 102299. Der Artikel von Nick Wignall https://nickwignall.com/manage-your-stressors-not-your-stress/ Redaktion: Dr. Leon Windscheid Produktion: Murmel Productions
Milloin viimeksi pysähdyit kysymään itseltäsi, miten sinä voitjohtajana tai HR-ammattilaisena? Tässä jaksossa keskustelemme siitä, miksi coaching voi olla ratkaiseva tuki silloin, kun ajattelu jumittaa, vastuut painavat tai suunta on hakusessa. Annu Matula ja Nina Lahtinen jakavat omat kokemuksensa siitä, miten coaching ei ole merkki heikkoudesta vaan rohkeudesta kasvaa ja pysähtyä itsensä äärelle. Tämä on keskustelu niille, jotka haluavat kehittyä ja johtaa viisaammin myös itseään.
Naša dnešná hostka je učiteľkou, venuje sa však aj výskumu literatúry pre deti a mládež a doktorát získala na Ústave svetovej literatúry. V našom štúdiu privítala Natáliu Dukátovú Darina Mikolášová. Necháme si poradiť vo výbere kníh, podebatujeme o čítaní, ale najmä si veľmi pozorne prelistujeme jednu konkrétnu. Ak sa aj vo vašej knižnici nachádza svetoznámy príbeh o ryšavom dievčatku s nekonečnou predstavivosťo – Anna zo Zeleného domu, určite si nenechajte ujsť rozprávanie našej hostky. Ako prvá Slovenka sa dostala na medzinárodnú konferenciu v Kanade, na ktorej prednášala o Anne a jej osude na Slovensku. Prejdeme si s ňou Ostrov princa Eduarda a spoznáme Annu tak, ako sme ju nepoznali.
Spring is here, and it's the perfect time to revitalize your space with sustainability in mind! Join Ally Richardson and Aaron Shaha, local permaculturists who dive into Zone 0, sharing their journey, expert insights, and practical resources for greener living in the Pikes Peak region. This episode covers essential topics like energy efficiency, water conservation, food production, waste reduction, and holistic well-being—helping you create a more mindful and regenerative home.Mentioned in this episode: Informative Permaculture Forums can be found at https://Permies.com or reach out with questions to Pikes Peak Permaculture on website at https://pikespeakpermaculture.orgZachary Weiss's Water Stories can be found at https://www.waterstories.comVideo Reviving Rivers with Dr. Rajendra Singh https://www.youtube.com/watch?v=_N9PIBATSFwResearch on Fraudulent Organic Labeling: Giannakas, K. and Yiannaka, A. 2023. Annual Review of Resource Economics. Food Fraud: Causes, Consequences, and Deterrence Strategies. Annu. Rev. Resour. Econ. 15:85–104. https://doi.org/10.1146/annurev-resource-101422-013027Denver Laundry to Landscape:https://www.denvergov.org/files/assets/public/v/1/public-health-and-environment/documents/eq/rules-and-regulations-governing-graywater-treatment-works-2024.pdfRegulation 86- Reg. 86 – Graywater Control from the Colorado Department of Public Health and Environment, Water Quality Control Division. https://cdphe.colorado.gov/water-quality/clean-water/reg-86-graywater-controlVitamin D Boosts from mushrooms! Visit local business Microvora for all your gourmet mushrooms, microgreens, and more. Questions or Wholesale Inquiries - Contact via email at hello@microvora.com. Storefront Open Daily from 10AM-6PM in Colorado Springs at 3685 S U.S. Hwy 85 87 Suite 2.Resources for Household Waste: Galvanize Recycling Services: https://www.galvanizerecycling.com/services/The El Paso County Household Hazardous Waste Facility (HHWF) is located at 3255 Akers Dr. Colorado Springs, 80922For more information about what is accepted, please visit: https://communityservices.elpasoco.com/household-hazardous-waste/ Thanks to these Peak Environment sponsors:Pikes Peak PermacultureVisit https://pikespeakpermaculture.org for opportunities to learn more about sustainable organic living through permaculture – workshops, classes, field trips, and networking.Old Town Bike Shop – your local bike shop since 1976
Po statečném boji s rakovinou zemřela herečka a zpěvačka Anna Julie Slováčková. V roce 2022 byla hostem pořadu Blízká setkání s Adélou Gondíkovou, kde otevřeně mluvila o hudbě, nemoci, síle laskavosti i o tom, jak se dobro v životě vrací. Poslechněte si archivní rozhovor plný naděje a citu. Tak si budeme Annu Julii Slováčkovou pamatovat.
Peníze, slovo které hýbe světem. Možná i u vás tato otázka rezonuje. Jste spíše investor nebo ten, co spoří? Víte jaká je situace v ČR s finanční gramotností? A co si prozradit, jak skvěle investovat svoji 1000 (covku). Na mnoho otázek z oblasti financí zodpoví hostka podcastu Ing. Anna Šrajbrová. Žena, která ví a rozumí a přesto s lidskostí zasvěcuje do oblasti financí širokou veřejnost. Anna Šrajbrová, finanční poradkyně, se zamilovala do peněz, financí. Několikrát ve svém životě šla s kůží na trh. Přes počátky v mezinárodní síti, kdy prošla sítem odmítnutí a vítězství až po současnost, kde se věnuje své práci experta v oblasti financí, ale zároveň pravidelně stojí na horké půdě při přednáškách o finanční gramotnosti před středoškoláky. Téma české finanční (ne)gramotnosti rezonuje nejenom v její denní praxi, ale také společností. Pojďme společně zjistit jak dobře investovat 1000 covku. www.monikaur.cz www.rmno.cz / anna.srajbrova.7 Pro dotazy na Annu pište na info@epigencentrum.cz
Mokuhanga can be a standalone medium or combined with other artistic practices, offering endless opportunities for experimentation and creative exploration. In this episode of The Unfinished Print: A Mokuhanga Podcast, I speak with printmaker Karen Kunc, who has worked with mokuhanga for many years. She integrates it into her broader printmaking practice, which includes book arts, mixed media, letterpress, Western woodblock, and more. We discuss her early encounters with mokuhanga, her travels to Japan, and her experience printing with Akira Kurosaki. Karen also shares how nature influences her work, the importance of taking creative risks, and her perspective on mokuhanga today. Plus, we talk about her own Constellation Studios and its role in her artistic journey. Please follow The Unfinished Print and my own mokuhanga work on Instagram @andrezadoroznyprints or email me at theunfinishedprint@gmail.com Notes: may contain a hyperlink. Simply click on the highlighted word or phrase. Artists works follow after the note if available. Pieces are mokuhanga unless otherwise noted. Dimensions are given if known. Print publishers are given if known. Karen Kunc - website, Instagram Aqua Alta - 26" x 72", woodcut Jocelyn Art Museum - is a fine arts museum located in Omaha, Nebraska, USA. The museum was opened in 1931. More info, here. The Agony and The Ecstasy - is a biographical novel by the American author Irving Stone (1903-1989). It goes into detail of the life of Michelangelo Buonarroti (1475-1564). The novel was published in 1961. Awaji Island - located in Japan's Seto Inland Sea, has a rich history dating back to ancient times. According to the Kojiki(Records of Ancient Matters), it is considered the birthplace of Japan—the first island created by the gods Izanagi and Izanami in Japanese mythology. Historically, Awaji played a vital role as a strategic hub for maritime trade and travel, connecting the Kansai region with Shikoku and Kyushu. During the Edo period, it was governed as part of the Tokushima Domain under the Hachisuka clan. Today, Awaji is renowned for its natural beauty, traditional industries such as Awaji Ningyō Jōruri (puppet theater), and its connection to mainland Japan via the Akashi Kaikyō Bridge—the world's longest suspension bridge. Kyoto Seika University - located in Kyoto, Japan, is a leading private institution specializing in art and design education. It offers undergraduate and graduate programs in fields such as painting, sculpture, graphic design, and manga. Known for its rigorous curriculum, Kyoto Seika emphasizes both practical skills and creative expression. With a strong tradition of nurturing talented artists and designers, the university fosters a dynamic environment that encourages innovation and artistic growth. Akira Kurosaki (1937-2019) - was one of the most influential woodblock print artists of the modern era. His work, while seemingly abstract, moved people with its vibrant colour and powerful composition. He was a teacher and invented the “Disc Baren,” which is a great baren to begin your mokuhanga journey with. At the 2021 Mokuhanga Conference in Nara, Japan there was a tribute exhibit of his life works. Azusa Gallery has a nice selection of his work, here. Aurora - 13" x 17" colour woodcut (1982) ukiyo-e - is a multi colour woodblock print generally associated with the Edo Period (1603-1867) of Japan. What began in the 17th Century as prints of only a few colours, evolved into an elaborate system of production and technique into the Meiji Period (1868-1912). With the advent of photography and other forms of printmaking, ukiyo-e as we know it today, ceased production by the late 19th Century. Utagawa Kuniteru (1808-1876) Sumo Wrestler (1861) Peter Max - is an American artist who is associated with the American Pop Art movement of the 1950's and 1960's. He used vibrant colours in his work. Max's art was seen on posters, paintings, even running shoes. More info, here. Outer Spectrum - serigraph 8.75" x 12.5" (1978) Mary Brodbeck - is a mokuhanga printmaker, based in Kalamazoo, Michigan. She has been producing mokuhanga for nearly 25 years. Her work refelcts nature, and the power it contains. Mary's interview with The Unfinished Print can be found, here. GAZE - 10" x 14" MI Lab - is a mokuhanga artists residency located in Awatabe Town, Echizen City, Fukui, Japan. More info can be found, here. Center For The Science of Human Endeavor - also known in Japanese as 一般社団法人産業人文学研究所 is a program to "research, study, design for a life style in the 21st Century," and is associated with MI Lab. There is a brick and mortar gallery located in Shinbashi, Tōkyō. McClains Woodblock Print Supply Co. - based in Portland, Oregon, McClain's is the go-to supplier of woodblock print tools in the United States. Their website can be found here. The Unfinished Print: A Mokuhanga Podcast interview with Daniel Jasa of McClain's can be found here. nishinouchi paper - is a Japanese washi which is produced in Nishinouchi Kami no Sato, located in Hitachiomiya City, Ibaraki, Japan. More info can be found, here. The Japanese Paper Place- is a Toronto based Japanese paper store servicing the mokuhanga and arts community in Toronto and around the world for many years. Nancy Jacobi of The JPP and her interview with The Unfinished Print: A Mokuhanga Podcast can be found, here. Constellation Studios - is the studio of Karen Kunc located in Lincoln, Nebraska, USA. More info can be found, here. Penland School of Craft - is a school which welcomes students from all over the world. Located in North Carolina, the school offers eight-week workshops in many different types of mediums. More info, here. Anderson Ranch Arts Center - since the 1960s, Anderson Ranch Arts Center, located in Colorado, has been a beacon for the arts in the United States. The Ranch offers master classes, workshops, artist-in-residence programs, and more. For additional information, please click here. Virginia Center for the Creative Arts (VCCA) - founded in 1971, is located at Mt. San Angelo in Amherst, Virginia. It provides residency opportunities for artists and writers across various disciplines, offering a supportive environment for creative work. More info can be found, here. Wayne Crothers - is an Australian mokuhanga printmaker, curator and artist who lives in Japan. Patricia Olynyk - is a Canadian multimedia artist, photographer, who resides in The United States. Patricia's work explores the way " social systems and institutional structures shape our understanding of our place in the world." More information can be found, here. Oculus - digital sculpture Ralph Kiggell (1960-2022) - was one of the most important mokuhanga practitioners. Originally from England, Ralph lived and worked in Thailand. Ralph pushed the boundaries of mokuhanga with extremely large pieces, jigsaw carving, and by using fantastic colour. He also worked with the International Mokuhanga Conference to promote mokuhanga around the world. He will be greatly missed. Ralph's work can be found, here. His obituary in The Guardian can be found, here. His interview with The Unfinished Print: A Mokuhanga Podcast can be found, here. Park Winter Tuula Moilanen - is a Finnish mokuhanga printmaker and painter based in Finland. She lived and studied in Kyōto from 1989 to 2012, where she learned her printmaking at Kyōto Seika University and from printmaker Akira Kurosaki (1937–2019). Her work can be found here. Her interview with The Unfinished Print: A Mokuhanga Podcast can be found here. Daizuyama - 23cm x 34cm (2009) Kari Laitinen - is a Finnish artist and printmaker based in Finland. His works explore colour and dimension. More information can be found, here. He helped write, with Tuula Moilanen, the book Woodblock Printmaking with Oil-based Inks and the Japanese Watercolour Woodcut. It was published in 1999. Dimensions VII - 48cm x 76cm (2017) Venice Printmaking Studio - is a printmaking residency located in Murano, Italy. Malaspina Printmakers - is a printmaking residency located in Vancouver, British Columbia, Canada. MNmore info, here. Annu Vertanen - is a Finnish printmaker who has used mokuhanga in her work. Annu is currently a professor at the Academy of Fine Arts, University of the Arts Helsinki. Aspect Guanlan I - 95cm x 65cm © Popular Wheat Productions Opening and closing musical credit - Bruce Springsteen, Atlantic City (1982). From the album Nebraska (Columbia Records) logo designed and produced by Douglas Batchelor and André Zadorozny Disclaimer: Please do not reproduce or use anything from this podcast without shooting me an email and getting my express written or verbal consent. I'm friendly :) Слава Українi If you find any issue with something in the show notes please let me know. ***The opinions expressed by guests in The Unfinished Print podcast are not necessarily those of André Zadorozny and of Popular Wheat Productions.***
In this episode, Dr. Annu Navani, Chief Medical Officer of Boomerang Healthcare and Founder of Le Reve, shares insights on the future of healthcare innovation. She discusses AI, regenerative medicine, digital health engagement, and her passion for integrating emerging technologies to improve patient outcomes and longevity.
Dr. Annu Navani is one of the research leaders in the field of orthobiologics, and is the Chief Medical Officer for Boomerang Healthcare, with 20+ years of experience in the medical industry. Dr. Navani completed her Anesthesiology residency at the Medical College of Wisconsin, Milwaukee and a fellowship in Pain Medicine from the University of California, Davis. Over the last decade and a half, she has served as Founder and CEO of Comprehensive Spine and Sports Center and is an Adjunct Clinical Associate Professor at the Division of Pain at Stanford University. During this podcast episode, we discuss her journey to pain medicine and her specific interest in orthobiologics. Most importantly, we delve into her groundbreaking research, "The Safety and Effectiveness of Ortho-biologic Injections for Discogenic Chronic Low Back Pain: A Multicenter Prospective, Crossover, Randomized Controlled Trial with 12 Months Follow-up," and discuss the future of orthobiologics in clinical practice.
Atmiņu un iedomu telpas dominē nupat atklātajās divās izstādēs Kim? Laikmetīgās mākslas centrā. Annas Ceipes personālizstāde ar nosaukumu „Atmiņaines plūdmaņas” ir mākslinieces pirmā personālizstāde "Kim?" telpās, savukārt Anna Malicka pēc Londonā pavadītā gada ar azartisku prieku radījusi izstādi „Pūra lāde (((pure lady)))”. "Kim?" Laikmetīgās mākslas centrā vispirms iepazīsimies ar mākslinieci Annu Ceipi un viņas darbiem, kas izkārtoti divās telpās, un tos vieno nosaukums „Atmiņaines plūdmaņas”. Tas ir stāsts par atmiņu ainavām. Annai Ceipei, kura savu vārdu vietējā mākslas vidē jau nostiprinājusi, pērn sarīkotas izstādes arī Briselē un Tallinā, šī ir pirmā lielā personālizstāde "Kim?" Laikmetīgās mākslas centrā. Izstādes kuratore Zane Onckule atgādina gan par iepriekšēju sadarbību ar Annu, gan raksturo jaunāko izstādi. Atmiņas ir bieži izmantots motīvs mākslinieku darbos, Annas Ceipes izstādē atmiņu ainava, atmiņu aina ir poētiski melanholiska. Anna Malicka ir jaunā māksliniece, kurai tīk eksperimentēt un aizrautība ir visprecīzākais vārds, kas raksturo viņu. Kopā ar mākslinieci un arī kuratori esam apsēdušās izstādes daļā, kurā vērojams videodarbs. Tas ir 14 minūšu gars, un Anna Malicka uzsver, ka tas ir kolektīvs darbs, jo sadarbojusies ar savām draudzenēm māksliniecēm. Uzzinu arī, ka abas Annas ir kolēģes un draudzenes. Vēlāk Anna rāda arī smalkus izšuvumus, kurus radījusi pati un tas ir laikietilpīgs darbs, savukārt citi - ātri izveidojami arī ar plēstu tehniku. Annas Ceipes un Anna Malickas personālizstādes "Kim?" Laikmetīgās mākslas centrā skatāmas līdz 23.martam.
Saruna angļu valodā.Februāra sarunai rubrikā "Piedzīvot lappuses aiz robežām" uzrunājām izdevniecību, kas mums ļoti labi zināma, bet tās pirmsākumi meklējami mūsu kaimiņzemē. Igaunijas neatkarības svinību mēnesī piedāvājam ierakstu ar izdevniecības “Helios” dāmām Sandru Saul un Annu Kalnu. Klausies sarunu par izdevniecības mērķiem, vērtībām, riskiem izdot latviešu lasītājiem neierastu literatūru, un, jā, parunājām arī par “Ceturtā spārna” fenomenu!Sarunu vada Kristīne!Izdevniecības "Helios" grāmatas visizdevīgāk iegādāties šeit.Atbalsti raidierakstu un kļūsti par mūsu patronu šeit.
In der vierten Folge der dritten Staffel "Moleküle auf dem Teller" geht es um Vitamine, die in ihrer Vielfältigkeit wohl durchaus etwas Magisches haben, was mich zum Titel inspiriert hat. In dieser Folge erfährst Du nun also, wie die einzelnen Vitamine funktionieren, wieso Vitamin D gar kein "echtes" Vitamin ist und wieso Vitamine so wichtig für Sportler*innen aller Disziplinen sind. Außerdem gibt es am Ende bereits einen kleinen Outlook: nächste Folge kannst Du dich auf Erklärungen zu Mineralstoffen freuen! Informationen zum Podcast Recherche und Skript: Anne Mayer, mit Unterstützung von ChatGPT 4o und o1 und Perplexity AI (Pro) Ton und Schnitt: Anne Mayer
Krustpunktā Brīvais mikrofons ar aktrisi Annu Putniņu.
Met Vier jaar in de top 10 van de VS, meer dan 50 Emmy`s en een looptijd van 10 seizoenen was Murphy Brown met recht een megahit in de 90s. Annu nu is de serie verdwenen uit ons collectieve geheugen, in tegenstelling tot bijvoorbeeld Friends en Seinfeld. Hoe kan dit? Mark neemt je mee naar Washington en zoekt het uit! De serie schuwde politiek commentaar niet en kreeg zelfs te maken met een onbedoelde, maar beruchte aanvaring met vicepresident Dan Quayle, waarop de schrijvers op briljante wijze reageerden. Murphy Brown was zijn tijd ver vooruit, maar ook ontzettend 90s. Is de show nog steeds relevant? Luister nu en laat ons weten of Murphy Brown volgens jou een vergeten parel is of nog altijd een must-watch!Volg ons op:Instagram https://www.instagram.com/desitcomcast/ Facebook: https://www.facebook.com/profile.php?id=100088431939984Of mail naar: desitcomcast@gmail.comHosts: Mark van Lier en Joost de KruijterProductie: Dejos Media https://dejosmedia.nl
Kā vērtēt cilvēka dzīvi? Kas nosaka tās kvalitāti un kāpēc cilvēki bieži vien neapzinās, ka novecot ir privilēģija, kas laupīta daudziem? Par to šajā epizodē sarunājamies ar sociālantropoloģi Annu Žabicku. Antropologi uz procesiem sabiedrībā raugās citādāk. Viņu pieeja var noderēt, lai paskatītos uz savu dzīvi un pamanītu tajā vairāk iespēju.Anna dalās ar novērojumiem savos pētījumos par to, kā dažādi sociālie, ekonomiskie un kultūras faktori ietekmē cilvēku pieredzi, kura varētu būt labāka. Runājām par latviešiem raksturīgiem aizspriedumiem pret pansionātiem, par medicīnas vēsturi, par radniecības saitēm caur kopīgu maltīšu ieturēšanu un kāpēc dāvanu pasniegšanas tradīcijas ir dziļi iesakņojušās mūsu kultūrā.Anna stāsta arī par medicīnas antropoloģijas perspektīvu un kā dažādi apstākļi ietekmē cilvēku spēju tikt galā ar slimībām un ārstēšanos. Tas palīdzēs laikus domāt par savu vecumdienu labklājību, īpaši sievietēm, kurām nabadzības risks ir augstāks.Vairāk informācijas sarunas lapā.SARUNAS PIETURPUNKTI:0:00 Ievads4.05 Kas pamudināja antropoloģi pētīt cilvēku novecošanos 9.44 “Uz novecošanos kopumā mums vajadzētu skatīties kā uz milzīgu privilēģiju”14:03 Ko pēta antropoloģija, kā atšķiras Eiropas un ASV sistēmas17:29 Nomierināties ar radniecības antropoloģijas palīdzību18:34 Izveidot medicīnas antropoloģijas kursu ar mērķi saniknot cilvēkus21:46 Slimība, diagnoze, pieredze – no kādiem faktoriem atkarīgs, kādēļ indivīdi šo uztver un izdzīvo atšķirīgi25:46 Galvenais mērķis, ko antropologi vēlas panākt medicīnā30:22 Piemērs, kas ilustrē to, kā daudz un dažādi apstākļi var ietekmēt indivīda spēju veikt ārstēšanas procesu33:30 Situācijas, par kurām pārmetam sev nevajadzīgi; kādēļ Latvijā ir aizspriedumi pret pansionātiem38:24 Kāds būtu ideālais modelis katra cilvēka vecumdienām40:40 “Mums nav politiskās gribas pievērsties tiem cilvēkiem, kuri mums jau ir” 43:34 Antropoloģes ieteikums, par ko rūpēties šodien, lai vecumdienas būtu baudāmākas48:05 “Nabadzības risks sievietēm ir augstāks nekā vīriešiem” – ko darīt, lai laicīgi sevi pasargātu53:18 Likumi stīvi un radniecība spuraina – uz ko skatās radniecības antropooģija56:17 Ēšana – radniecība – antropoloģija. “Vai mēs ēdam kopā tāpēc, ka mēs esam radinieki, vai mēs esam radinieki tāpēc, ka mēs ēdam kopā”57:35 Patiesais iemesls, kāpēc mēs pasniedzam dāvanas1:11:05 “Ielikt cilvēku centrā, cilvēka pieredzi centrā”1:13:46 Kā, fokusējoties uz otru, var iemācīties arī pozicionēt sevi1:22:17 Kas interesants atrodams Medicīnas vēstures muzejā1:24:36 Iemācīties saprast, ka atšķirība un dažādība ir resurss
Stāsta muzikoloģe Ligita Ašme Tālivaldis Ķeniņš un komponists Aleksandrs Okolo-Kulaks no Liepājas iepazinušies tūlīt pēc Otrā pasaules kara Parīzē, kur abi nonākuši kā bēgļi no Austrumeiropas. Ķeniņam veiksmīgi izdevās iestāties Parīzes konservatorijā. Tomēr sadzīves apstākļi studiju sākumposmā viņam bija smagi, trūka iztikas līdzekļu un mājvietas. Tad nu Aleksandrs Okolo-Kulaks palīdzējis atrast iespējas piepelnīties. Vēlāk Tālivaldis Ķeniņš to aprakstījis šādi: “Man viņš izrādījās kā “no debesīm nomestais veģis tuksnesī”, kā mēdz teikt. Viņš mācīja man danču ritmus un iepazīstināja mani ar vairākiem saviem kolēgām, kas piektdienās pulcējās Pigalla laukumā un pie “Renesanses” kafejnīcas “darbiem” nedēļas nogalēs. Tie sastāvēja no “nakts balles” sestdienās no astoņiem vakarā līdz pieciem rītā trūcīgākos Parīzes priekšpilsētu rajonos dažkārt itin tālu. Citreiz sestdienas ballei nāca līdzi arī “svētdienas matineja”, kas īstenībā bija pēcpusdiena no plkst. diviem līdz astoņiem vakarā. Mūziķi bieži vien neprata notis, spēlēja no galvas, un vai tam pianistam, kas nevarēja tiem tikt līdzi”. Tālivaldim Ķeniņam tā bija īsta eksotika, jo viņš bija uzaudzis ar mīlestību uz klasisko opermūziku, taču samaksa par spēlēšanu ballēs bijusi daudz labāka, nekā par pianista darbu vokālās un deju studijās. Ķeniņa sieva Valda bieži esot teikusi, ka viņai jāstrādā visu nedēļu, lai nopelnītu tik, cik Tālivaldis ar danču mūziku nedēļas nogalē. Bet no kurienes šīs prasmes bija Aleksandram Okolo-Kulakam? Pirmais apzīmējums, ar kuru Tālivaldis Ķeniņš viņu raksturo, ir nobls, franču valodā “cēls”: “Iepazinos ar nobla izskata cilvēku, kas pilnīgi pārvaldīja franču valodu, jo bija studējis Tulūzas un Lježas universitātēs, iegūstot doktora grādu ekonomikā. Bet bija izvēlējies mūzikas ceļus un pēdējos gados diriģējis baletu un operetes Liepājas operā”. Ķeniņam vēl lielāks pārsteigums bijis uzzināt, ka Aleksandrs Okolo-Kulaks ir arī veiksmīgs šlāgeru komponists. Piemēram, viņa tango “Skumjas”, ko autors izdevis ar pseidonīmu Saša Vladi, bija īsts tā laika “grāvējs” un tulkots divpadsmit valodās. Klavierspēli viņš bija mācījies privāti, un deju mūziku spēlējis jau kopš skolas gadiem, un ar to piepelnījies arī studiju laikā ārzemēs. Arī trimdas gados Parīzē šad spēlējis ballēs un bāros, bet pamatā strādāja vieglā žanra mūzikas izdevniecībās kā aranžētājs un komponists. Okolo-Kulaks ar sievu Annu bija Ķeniņu ģimenes tuvi draugi. Kad Tālivaldis Ķeniņš ar sievu Valdu 1950. gadā Parīzē laulājās, tad Anna laulību ceremonijā bija lieciniece, bet Aleksandrs baznīcā viņiem par godu spēlēja ērģeles. Darbodamies latviešu palīdzības biedrībā, Aleksandrs Okolo-Kulaks bija izveidoja vīru vokālo ansambli, un Tālivaldis tur dziedāja otro basu. Abu ģimeņu draudzība turpinājās arī pēc tam, kad Ķeniņi pārcēlās uz Kanādu, bet Okolo-Kulaki uz Ameriku. Aleksandrs bija ļoti inteliģents un skolots cilvēks daudzās dzīves nozarēs, tāpēc viņu pārrunas par mūziku un mākslu Tālivaldim Ķeniņam bija arvien saistošas. Viņa rezumējums par šo draudzību ir šāds: “Mēs attālinājāmies, bet nešķīrāmies, tie Parīzes gadi mūs bija tuvinājuši uz visiem laikiem”.
Šoreiz raidījumā par diviem notikumiem: izstādi "Ludolfs Liberts (1895–1959). Art Deco hipnotiskais spožums", kas aplūkojama Latvijas Nacionālajā mākslas muzejā, un izrādi "Lieliskais Getsbijs", kas skatāma Latvijas Nacionālajā teātrī. Studijā – mākslas kritiķis Vilnis Vējš, izstādes māksliniece un izrādes kostīmu māksliniece Anna Heinrihsone, kā arī teātra zinātniece un kritiķe Edīte Tišheizere.
Wenn etwas Schlimmes passiert, dann haben wir Menschen verschiedene Strategien, wie wir damit umgehen. Das nennt man Coping. In dieser Folge geht es darum, wie wir belastende Dinge mithilfe dieser Methode besser verarbeiten können. **********An dieser Stelle findet ihr die Übung:00:31:33 - Übung zu Bewältigungsstrategien**********Dianes und Main Huongs Empfehlungen:Folkman, S., & Moskowitz, J. T. (2004). Coping: Pitfalls and promise. Annu. Rev. Psychol., 55(1), 745-774.effer, T., & Willoughby, T. (2017). A count of coping strategies: A longitudinal study investigating an alternative method to understanding coping and adjustment. PloS one, 12(10), e0186057.**********Den Artikel zum Stück findet ihr hier.**********Ihr könnt uns auch auf diesen Kanälen folgen: TikTok auf&ab , TikTok wie_geht und Instagram .**********Ihr habt Anregungen, Ideen, Themenwünsche? Dann schreibt uns gern unter achtsam@deutschlandfunknova.de
Je lijkt overal wel verslaafd aan te kunnen raken of te zijn, maar wanneer spreken we echt over een verslaving en wanneer is het simpelweg een gedraging die zo nu en dan niet gezond is? In deze aflevering van Normale Mensen Bestaan Niet gaan psychologen Thijs Launspach en Lennard Toma in op verslaving. Ook hebben de heren het over of het genetisch bepaald is of dat er iets anders aan te grondslag ligt. En… is Harry Potter verslavend? Bronnen en ander lees- en luister- en kijkvoer: - YouTube filmpje van universiteit Yale over verslaving: https://www.youtube.com/watch?v=RZ5LH634W8s - Johann Hari over verslaving in een TED talk: https://www.youtube.com/watch?v=PY9DcIMGxMs - Gabor Maté over verslaving: https://www.youtube.com/watch?v=ys6TCO_olOc - En nog een: https://www.youtube.com/watch?v=66cYcSak6nE - Verhaal over Rat Park en Bruce Alexander: https://en.wikipedia.org/wiki/Rat_Park Nerd-literatuur: - Rudski, J. M., Segal, C., & Kallen, E. (2009). Harry Potter and the end of the road: Parallels with addiction. Addiction Research & Theory, 17(3), 260–277. doi:10.1080/16066350802334595 - Iacono, W. G., Malone, S. M., & McGue, M. (2008). Behavioral disinhibition and the development of early-onset addiction: common and specific influences. Annu. Rev. Clin. Psychol., 4(1), 325-348. - Biolcati, R., Mancini, G., Pupi, V., & Mugheddu, V. (2018). Facebook addiction: onset predictors. Journal of clinical medicine, 7(6), 118. - Sihvola, E., Rose, R. J., Dick, D. M., Pulkkinen, L., Marttunen, M., & Kaprio, J. (2008). Early‐onset depressive disorders predict the use of addictive substances in adolescence: a prospective study of adolescent Finnish twins. Addiction, 103(12), 2045-2053. - Chen, C. Y., Storr, C. L., & Anthony, J. C. (2009). Early-onset drug use and risk for drug dependence problems. Addictive behaviors, 34(3), 319-322. - Valero-Solís, S., Granero, R., Fernández-Aranda, F., Steward, T., Mestre-Bach, G., Mallorquí-Bagué, N., ... & Jiménez-Murcia, S. (2018). The contribution of sex, personality traits, age of onset and disorder duration to behavioral addictions. Frontiers in Psychiatry, 9, 497. - Hadaway, Patricia F.; Alexander, Bruce K.; Coambs, Robert B.; Beyerstein, Barry (1979-11-01). "The effect of housing and gender on preference for morphine-sucrose solutions in rats". Psychopharmacology. *66* (1): 87–91. - Gage, Suzanne H.; Sumnall, Harry R. (2019). ["Rat Park: How a rat paradise changed the narrative of addiction"](http://researchonline.ljmu.ac.uk/id/eprint/9728/1/Rat-Park-acceptedmanuscript.docx). Addiction. *114* (5): 917–922.
Saimme vieraaksemme Annu Matulan keskustelemaan Markuksen kanssa tunteista muutoksessa, sillä on mahdotonta tehdä jotain muutosta ilman, että siihen liittyisi tunteita. Annu ja Markus käyvät jaksossa läpi ajattelumalleja, joita meillä on liittyen johtajuuteen ja tunteisiin, työkaluja, joita johtajana voit käyttää omien tunteittesi johtamisessa sekä tunteiden johtamista omassa tiimissä. Tutustu meihin tarkemmin osoitteessa hrplus.fi.
Jaco van Tonder, direkteur vir adviseursdienste by Ninety One gesels oor inflasie en lewende annuïteite. Volg RSG Geldsake op Twitter
Raidieraksta oktobra viešņa – harismātiskā Anna Panna, īstajā vārdā Anna Birmane. Anna ir četru pavārgrāmatu autore, uzņēmēja un liela grāmatu cienītāja.Kāda ir grāmatu loma Annas un viņas ģimenes dzīvē? Kādas ir Annas attiecības ar bibliotēkām? Kurš ir viņas un meitas Hannas mīļākais grāmatu žanrs? Par šo un vēl daudz ko citu klausies sarunā, kuru vada Ieva (IG @mrs.lasitaja).Īpašs paldies par sērijas tehnisko atbalstu Jurim Garjānam un ierakstu studijai "Skanda".
NOUVEAU - Abonnez-vous à Minuit+ pour profiter de Crimes - Histoires Vraies et de milliers d'histoires vraies sans publicité, d'épisodes en avant-première et en intégralité. Vous aurez accès sans publicité à des dizaines de programmes passionnants comme Espions - Histoires Vraies, Paranormal - Histoires Vraies ou encore Catastrophes - Histoires Vraies.
NOUVEAU - Abonnez-vous à Minuit+ pour profiter de Crimes - Histoires Vraies et de milliers d'histoires vraies sans publicité, d'épisodes en avant-première et en intégralité. Vous aurez accès sans publicité à des dizaines de programmes passionnants comme Espions - Histoires Vraies, Paranormal - Histoires Vraies ou encore Catastrophes - Histoires Vraies.
NOUVEAU - Abonnez-vous à Minuit+ pour profiter de Crimes - Histoires Vraies et de milliers d'histoires vraies sans publicité, d'épisodes en avant-première et en intégralité. Vous aurez accès sans publicité à des dizaines de programmes passionnants comme Espions - Histoires Vraies, Paranormal - Histoires Vraies ou encore Catastrophes - Histoires Vraies.
NOUVEAU - Abonnez-vous à Minuit+ pour profiter de Crimes - Histoires Vraies et de milliers d'histoires vraies sans publicité, d'épisodes en avant-première et en intégralité. Vous aurez accès sans publicité à des dizaines de programmes passionnants comme Espions - Histoires Vraies, Paranormal - Histoires Vraies ou encore Catastrophes - Histoires Vraies.
NOUVEAU - Abonnez-vous à Minuit+ pour profiter de Crimes - Histoires Vraies et de milliers d'histoires vraies sans publicité, d'épisodes en avant-première et en intégralité. Vous aurez accès sans publicité à des dizaines de programmes passionnants comme Espions - Histoires Vraies, Paranormal - Histoires Vraies ou encore Catastrophes - Histoires Vraies.
Sometimes the big picture is much bigger than we can see. In this episode, I have a conversation with Annu Tara, founder of Aurora Earth, about her perspective on the sacred earth, what she calls the 'Restorative Timeline' and the way mental constructs have created a false over-lay to natural reality. This is a conversation full of the cosmic, the sacred feminine and a chance to step into another perspective of life beyond what we can see. Connect with Annu Tara on IG @annutara or at https://auroraearth.org to find out about Wild Wisdom and upcoming offerings. For more Messy Luminous Being, join the newsletter here.
Mēdz teikt, ka sastapšanās ar nāvi, ļauj daudz labāk novērtēt dzīvi. Runāt par nāvi daudziem nav patīkami, un ir arī bail. Iespējams, bailes izsauc sastapšanās ar nezināmo, bet, kad vienu reizi dzīvē noslēpumainības plīvuru esam notraukuši, varētu šķist, ka nāvi esam izpratuši labāk. Un tomēr - atkal atgriežamies steidzīgajā ikdienā, lai pēc kāda laika no jauna teiktu, ka viens vai otrs negadījums, viena vai otra cilvēka nāve mums ir mācījusi kādu dzīves vērtību. Kas ietekmē mūsu nāves uztveri un kā šī uztvere laika gaitā ir mainījusies? Kā nāvi var pētīt un vai sociālie mediji ar mirušu cilvēku profiliem kļūs par nākotnes kapsētām un sērošanas vietām? Tuvojas Lieldienas, kad tradicionāli runājam par dzīvības spēku, par jaunā dzimšanu, tikai - pirms šīs piedzimšanas no jauna kaut kas arī nomirst. Lai gan nāve nav temats, par kuru vislabprātāk sarunāsimies draugu lokā, raidījumā pievēršamies tieši ar nāvi saistītiem jautājumiem un tam, kā pret nāvi attiecamies. Iespējams, tas patiešām ļaus nāvi uzlūkot kā dzīves sastāvdaļu, kā būtisku mūžības cikla komponentu. Par nāves pētniecību un attieksmes maiņu pret nāvi, kā arī sērošanu dzīvē un virtuālajā vidē saruna ar pētniekiem - Paula Stradiņa medicīnas vēstures muzeja pētnieci, Rīgas Stradiņa universitātes Sociālo zinātņu fakultātes pētnieci un Latvijas Universitātes Klīniskās un profilaktiskās medicīnas institūta pētnieci Annu Žabicku un Eiropas Nāves un sabiedrības pētnieku asociācijas biedru, reliģijpētnieku un mācītāju Rinaldu Gulbi. "Tas, ko es esmu mēģinājis gan pētīt, gan arī runāt ar cilvēkiem, ir atgriezt šo sarunu par nāvi mūsu ikdienā," atzīst Rinalds Gulbis. "Kā mēs zinām, vēl ne tik senā laika posmā iepriekš mēs esam redzējuši un piedzīvojuši varbūt mūsu vecvecāku vai vēl paaudzi iepriekš stāstos par zārku glabāšanu mājās, par vāķēšanām un apstāvēšanām, un līdz ar to nāve ir bijusi klātesoša un daudz vieglāk varbūt arī saprotama, piedzīvojama, pārdzīvojama. Šodien, kad mēs esam mūžīgi jauni, kur feisbukā mēs bildi varbūt nomainām reizi 10 gados, mēs nāvi esam izslēguši no savas ikdienas un nonākuši līdz tam, ka nāve mums ir kļuvusi par vēl lielāku nezināmo. Tad, kad mēs saskaramies ar tādas, es gribētu teikt, praktiskās nāves pieredzēm, nonākot hospisos, nonākot ilgstošas aprūpes namos, gerontoloģijas klīnikās un tamlīdzīgi, šīs ir tās vietas, kas mums varbūt tieši Latvijas sabiedrībā rada vēl lielāku nezināmo. Piemēram, gerontoloģija, atļaušos teikt, ka Latvijā ir bērna autiņos un šīs rūpes par to paaudzi, kas noveco, ir ļoti mazas. Un tad, kad šī stunda pienāk, tās racionāla iracionālas bailes varbūt ir pat lielākas, nekā viņām vajadzētu būt. Līdz ar to, jā, man personīgi tas ir bijis tāds pieņemšanas posms, un katru gadu, arī ar studentiem esot Zviedrijā tādā praktiskās teoloģijas praktikumā, mēs esam redzējuši un piedzīvojuši tos stāstus, kā cilvēki pieņem nāvi. Un tad ir daudz grūtāk atgriezties Latvijā un ieraudzīt, cik daudz no tā visa mums nav, lai mēs varbūt veselīgi pieņemtu nāves faktu." Orgānu ziedošana: arī pēc savas bioloģiskās nāves varam palīdzēt citiem “Mums vēl aizvien ir latviešu brīvības cīnītāju kauli, kas noder topošo mediķu apmācībā,” tā saka Rīgas Stradiņa universitātes profesore, Anatomijas un antropoloģijas institūta jeb Anatomikuma direktore Māra Pilmane. Viņa stāsta, kas notiek ar cilvēka ķermeni, kad tas nonāk Anatomijas un antropoloģijas institūtā jeb anatomikumā, kāpēc reāls līķis ir labāks par mākslīgi veidotu un kā tiek parādīta cieņa tiem, kuri savu ķermeni ir ziedojuši medicīnas zinību apgūšanai. Līdzās Anatomijas un antropoloģijas institūtam atrodas piemineklis ar uzrakstu „Pasaules labklājībai”. Tas ir veltīts tiem 2154 cilvēkiem, kuru ķermeņi nedaudz vairāk nekā 100 gadu laikā pēc nāves tikuši un vēl arvien tiek izmantoti medicīnas studijām. Savukārt Pārdaugavā, Mārtiņa kapos, ir apglabātas urnas ar, jā, skan savādi, bet ja runa ir par ķermeņu preparēšanu, tad apglabātas urnas ar atliekām, kad konkrētā cilvēka ķermeni vairs neizmanto anatomikuma apmācībās un reizi 10 gados notiek svinīga atvadu ceremonija, kurā tad apglabā kremēto urnas. Māra Pilmane stāsta, kādā veidā cilvēka ķermenis var nonākt anatomikumā un kā tas tiek izmantots medicīnas studijām. Vispirms profesorei Pilmanei vaicāju, kāpēc vēl aizvien medicīnas studenti preparēšanai izmanto reālu cilvēku ķermeņus, ja reiz šodien ir iespēja visus uzskates materiālus pagatavot no silikona, plastmasas, izprintēt telpiskā formā. "Mūsu cilvēki ir ļoti dāsni ziedotāji," Māra Pilmane un teic, ka viņa ļoti novērtē tos, kas izšķiras par šādu soli. Zinot latviešu kapu kultūru, to, cik svarīga ir aizgājēja pēdējā griba atdusēties zem baltā bērza vai līdzās saviem tuviniekiem, bet viņš tā vietā izvēlas ziedot savu ķermeni zinātnei.
Sara and Annu Khot, founder of Socíale dispensary discuss, culture & connection, safe access and social equity. [Ep98]
[2:15] From Classical Music to Tech StartupAnnu discusses her transition from a classical musician to founding a technology company, highlighting the unexpected path from arts to entrepreneurship.[12:25] Understanding the Upright Project's Impact ModelA deeper dive into how the Upright Project measures the net impact of companies, using tangible examples to illustrate their methodology.[23:05] Brand Building in the Sustainability SpaceAnnu shares her thoughts on the intricacies of brand building within the sustainability industry and how it differs from other sectors.[29:52] The Decision to Operate as a For-Profit InitiativeAnnu explains the rationale behind choosing a for-profit model for the Upright Project, emphasizing the need for practical impact over academic pursuits..[35:49] Personal Insights: Books, Cities, and Productivity TipsRapid-fire round with Annu, uncovering personal preferences and sources of inspiration.LinksThe Upright ProjectBook recommendation: The Non-violent communication
Bridging Equity: A Journey through Cannabis Entrepreneurship with Annu KhotTune in as Annu Khot shares her journey, challenges faced in the cannabis business, and insights into the evolving market dynamics. Emphasizing social equity, Annu shares her experiences employing individuals from impacted communities and explores efforts to rehabilitate those with cannabis-related convictions. The episode concludes with a forward-looking perspective on the industry's future, addressing product trends, regulatory changes, and the need for more research and education. Don't miss this insightful exploration of the multifaceted cannabis landscape.Annu Khot is an award-winning Founder, CEO, and Innovator who is transforming the cannabis industry to foster greater inclusivity and benefits for all. Driven by a commitment to acknowledge, value, and empower every individual, Khot is on a mission to bridge societal divides, create economic opportunities for underrepresented communities, and enhance well-being.https://www.annukhot.io/https://www.linkedin.com/in/annukhot/https://www.instagram.com/annukhot/https://www.tiktok.com/@annukhot9?is_from_webapp=1&sender_device=pc
Šogad Trīs zvaigžņu balvā pirmoreiz starp nominantiem bija arī esportists, un, atzīmējot šo notikumu, par esporta jaunumiem, niansēm, būtību un filozofiju podkāstā "Ārpus kadra" aicinājumā datorspēles CS2 spēlētāju Annu "Ann4" Laurinoviču, pirmo sievieti-esportisti Latvijā, un CS2 treneri Miku Siliņu. Viņi abi pārstāv Lielbritānijā bāzēto un Deividam Bekhemam daļēji piederošo "Guild Esports" sieviešu komandu, kurā Anna ir komandas kapteine, bet Miks - treneris. Podkāstā Anna ieskicēja savu ceļu uz šo profesiju, ko ar pārliecību nosauc patiešām par profesiju ("tas ir darbs, ar ko es pelnu iztiku") un kopā ar Miku dalījās viedokļos par esporta nozares izaugsmi, reputāciju un savu vietu tajā. Podkāstu "Ārpus kadra" atbalsta Aizdevums.lv.
References J Periodontol, 2007. August 1. 78(8): 1620-6. Annu. Rev. Pharmacol. Toxicol. 2023. 63:407–28 Acta Derm Venereol. 2017; 97: 922–927 Moody Blues 1967.Nov10. Days of Future Passed. https://youtu.be/uZCzH8q1hcY?si=2cWl06wuBC4itE1k --- Send in a voice message: https://podcasters.spotify.com/pod/show/dr-daniel-j-guerra/message Support this podcast: https://podcasters.spotify.com/pod/show/dr-daniel-j-guerra/support
Annu Paganus: How to Recognize and Address Product Owner Accountability Issues Read the full Show Notes and search through the world's largest audio library on Scrum directly on the Scrum Master Toolbox Podcast website: http://bit.ly/SMTP_ShowNotes. The Great Product Owner: Recognizing and Addressing PO Accountability Issues Annu highlights several Product Owner (PO) anti-patterns, including lack of accountability and detachment from the team's efforts. She shares a warning about POs who take undue credit for the team's work, undermining motivation. Annu advises clarifying the servant leader role, setting clear expectations, and providing subtle suggestions for improvement. She emphasizes modeling the desired behavior and delineating PO responsibilities clearly. By addressing these anti-patterns, teams can foster a more productive and collaborative environment with their Product Owners. The Bad Product Owner: Feedback-Driven Excellence In Product Owners Annu defines a great Product Owner as one who welcomes and acts upon feedback, a fundamental skill. They excel in communicating the product's future, ensuring everyone is informed. Empathy towards the team's varying levels of engagement with the vision is vital. Annu advises making the vision visible to all team members, promoting a shared understanding. Encouraging regular interaction between the PO and the team to examine the product's future together is beneficial. Additionally, a great PO acknowledges the value of receiving ideas and feedback from the team, emphasizing the importance of collaborative efforts. [IMAGE HERE] Are you having trouble helping the team work well with their Product Owner? We've put together a course to help you work on the collaboration team-product owner. You can find it at bit.ly/coachyourpo. 18 modules, 8+ hours of modules with tools and techniques that you can use to help teams and PO's collaborate. About Annu Paganus Annu is a passionate software team Scrum Master who wants to help her team to create an environment where different kind of people can find a smooth way to work together and enjoy their work and private life. Also worked as teacher, software developer, chapter lead and Product Owner. You can link with Annu Paganus on LinkedIn.
Annu Paganus: Transparency and Collaboration, Critical Aspects Of Scrum Master Success Read the full Show Notes and search through the world's largest audio library on Scrum directly on the Scrum Master Toolbox Podcast website: http://bit.ly/SMTP_ShowNotes. Annu reflects on the various facets contributing to a Scrum Master's sense of accomplishment. She emphasizes the importance of increased transparency in team operations, noting that it requires conscious effort. Annu also stresses the need for fostering collaboration in agile teams, as some may naturally gravitate towards independent work. Monitoring and addressing collaboration pain points is key. Additionally, she considers the ability to step back as an indicator of success in enabling the team's self-organization and autonomy. Featured Retrospective Format for the Week: Efficient Reflections, The Mad/Sad/Glad With A Twist Annu discusses her preferred retrospective format, conducted through an online shared whiteboard tool. The tool enables efficient tracking of action points and ensures visibility. Annu appreciates the flexibility to vary retrospective content. She often incorporates emotion-related questions, exemplified by the Mad/Sad/Glad format. Annu recommends enhancing this format by adding an additional topic, such as the release process, to deepen discussions. [IMAGE HERE] Retrospectives, planning sessions, vision workshops, we are continuously helping teams learn about how to collaborate in practice! In this Actionable Agile Tools book, Jeff Campbell shares some of the tools he's learned over a decade of coaching Agile Teams. The pragmatic coaching book you need, right now! Buy Actionable Agile Tools on Amazon, or directly from the author, and supercharge your facilitation toolbox! About Annu Paganus Annu is a passionate software team Scrum Master who wants to help her team to create an environment where different kind of people can find a smooth way to work together and enjoy their work and private life. Also worked as teacher, software developer, chapter lead and Product Owner. You can link with Annu Paganus on LinkedIn.
Annu Paganus: Creating Harmony in Cross-Functional Teams, The Story Of An Agile Transformation Read the full Show Notes and search through the world's largest audio library on Scrum directly on the Scrum Master Toolbox Podcast website: http://bit.ly/SMTP_ShowNotes. In this episode, we hear the story of a significant agile transformation. The initiative focused on forming cross-functional teams, combining diverse skill sets. While there was initial excitement, the teams soon realized the need for better understanding of each other's roles. Discussions and clarifications were crucial in aligning expectations. Annu emphasizes the importance of agreeing on work processes and communication methods. She highlights an anti-pattern of business stakeholders isolating themselves until they have clear requirements. Annu provides practical tips, including readiness to learn and collaborate, and prioritizing information gathering before diving into tasks. [IMAGE HERE] As Scrum Master we work with change continuously! Do you have your own change framework that provides the guidance, and queues you need when working with change? The Lean Change Management framework is a fully defined, lean-startup inspired change framework that can be used as the backbone of any change process! You can buy Lean Change Management the book at Amazon. Also available in French, Spanish, German and Portuguese. About Annu Paganus Annu is a passionate software team Scrum Master who wants to help her team to create an environment where different kind of people can find a smooth way to work together and enjoy their work and private life. Also worked as teacher, software developer, chapter lead and Product Owner. You can link with Annu Paganus on LinkedIn.
In this short episode I pick on the notion of self-compassion from the discussion with Mark Reed last week, and go back to Kristin Neff's work and other related self-compassion researcher to unpack the three components of self-compassion and some practices for cultivating self-compassion and also point to some of the research evidence base for the benefits of self-compassion. I also share my own experience in needing to apply self-compassion this week. Overview:00:29 Introduction01:27 Replaying Mark Reed on self-compassion02:26 An overview of self-compassion06:37 Examples of self-compassion practices08:24 My self-compassion experience11:25 Example research evidence base17:45 Back to Mark20:24 EndFor transcript to follow automatically with the audio: https://share.descript.com/view/JxbMM1C5ZIZ Related Links:The podcast conversation with Mark Reed Kristin Neff's Self-Compassion web page https://self-compassion.orgNeff, K., Hsieh, Y. & Dejitterat, K. Self-compassion, Achievement Goals, and Coping with Academic Failure. Self and Identity, 4, 263-287, 2005. DOI: 10.1080/13576500444000317 Zessin, U., Dickhäuser, O. & Garbade, S. The Relationship Between Self-Compassion and Well-Being: A Meta-Analysis. Health and Well-Being, 7(3), 340-364 2015Ewert, C., Vater, A. & Schröder-Abé, M. Self-Compassion and Coping: a Meta-Analysis. Mindfulness 12, 1063–1077 (2021). https://doi.org/10.1007/s12671-020-01563-8Lee, K.J., Lee, S.M. The role of self-compassion in the academic stress model. Curr Psychol41, 3195–3204 (2022).https://doi.org/10.1007/s12144-020-00843-9Dreisoerner, A., Klaic, A., van Dick, R. et al. Self-Compassion as a Means to Improve Job-Related Well-Being in Academia. J Happiness Stud 24, 409–428 (2023). https://doi.org/10.1007/s10902-022-00602-6Phillips WJ, Hine DW. Self-compassion, physical health, and health behaviour: a meta-analysis. Health Psychol Rev. 2021 Mar;15(1):113-139. Doi:10.1080/17437199.2019.1705872. Epub 2019 Dec 22. PMID: 31842689.Neff, K. Self-Compassion: Theory, Method, Research, and Intervention. Annu. Rev. Psychol. 2023. 74:193–218. Acknowledgement: Episode artwork image of person hugging themselves: Photo by Hala Al-Asadi on
Annu Paganus: Short-Term Thinking, Long-Term Consequences, How Agile Teams Create Their Own Problems Read the full Show Notes and search through the world's largest audio library on Scrum directly on the Scrum Master Toolbox Podcast website: http://bit.ly/SMTP_ShowNotes. Annu shares the story of a team that delayed documentation and planning because they expected that the system they were maintaining would eventually be replaced by a new system. However, while she was away on a long leave, the system change did not happen. The team's mindset of impending change led to neglecting long-term considerations, impeding progress. Annu advises teams to scrutinize the narratives they tell themselves about their work and to understand their origins. She stresses the importance of focusing on the present and evolving their work methods based on the current situation. Featured Book of the Week: Keskusteluälykkyys by Helena Åhman Annu shares her passion for personal development and its impact on her professional and personal growth. She recommends the book "Keskusteluälykkyys" by Helena Åhman (link in Finnish) for its valuable lessons on conflict resolution. Annu appreciates how her team's passionate discussions have been productive. She highlights the significance of overcoming conflict as a Scrum Master. Additionally, she praises “Belong: Find Your People, Create Community, and Live a More Connected Life”for its insights on fostering a sense of belonging. The book emphasizes the role of routines in reinforcing community bonds, a principle applicable to Agile teams. Annu underlines the importance of creating meaningful rituals within the team dynamic. [IMAGE HERE] Do you wish you had decades of experience? Learn from the Best Scrum Masters In The World, Today! The Tips from the Trenches - Scrum Master edition audiobook includes hours of audio interviews with SM's that have decades of experience: from Mike Cohn to Linda Rising, Christopher Avery, and many more. Super-experienced Scrum Masters share their hard-earned lessons with you. Learn those today, make your teams awesome! About Annu Paganus Annu is a passionate software team Scrum Master who wants to help her team to create an environment where different kind of people can find a smooth way to work together and enjoy their work and private life. Also worked as teacher, software developer, chapter lead and Product Owner. You can link with Annu Paganus on LinkedIn.
Annu Paganus: Navigating Complex Collaborations, And Strategies for Handling Difficult PO Dynamics Read the full Show Notes and search through the world's largest audio library on Scrum directly on the Scrum Master Toolbox Podcast website: http://bit.ly/SMTP_ShowNotes. Annu recounts a challenging situation where a new Product Owner, previously a manager, struggled to adapt to the role. The team sought more support, leading to organizational discussions on prioritization. Annu, responsible for addressing the issue, found that the conversation turned personal. She advises involving a third party for mediation and emphasizes improving conversational skills. The experience impacted her relationship with the PO, who eventually transitioned to a different role. Annu underscores the importance of self-awareness and offers tips for handling conflicts, including managing cortisol levels and referencing resources like Nonviolent Communication and the book Crucial Conversations: Tools for Talking When Stakes are High. [IMAGE HERE] Recovering from failure, or difficult moments is a critical skill for Scrum Masters. Not only because of us, but also because the teams, and stakeholders we work with will also face these moments! We need inspiring stories to help them, and ourselves! The Bungsu Story, is an inspiring story by Marcus Hammarberg which shows how a Coach can help organizations recover even from the most disastrous situations! Learn how Marcus helped The Bungsu, a hospital in Indonesia, recover from near-bankruptcy, twice! Using Lean and Agile methods to rebuild an organization and a team! An inspiring story you need to know about! Buy the book on Amazon: The Bungsu Story - How Lean and Kanban Saved a Small Hospital in Indonesia. Twice. and Can Help You Reshape Work in Your Company. About Annu Paganus Annu is a passionate software team Scrum Master who wants to help her team to create an environment where different kind of people can find a smooth way to work together and enjoy their work and private life. Also worked as teacher, software developer, chapter lead and Product Owner. You can link with Annu Paganus on LinkedIn.
"From Immigrant to Cannabis Mogul: A Story of Resilience and Impact"Annu Khot, the founder of Sociale, a cannabis dispensary in Chicago, shares her inspirational journey, highlighting how she raised capital in the challenging cannabis industry and opened a dispensary with a focus on promoting diversity and social equity. She joins Dan Humiston to emphasize her immigrant experience and commitment to giving back to the community. Despite facing numerous challenges and conducting extensive outreach to secure investments, her passion and belief in impact investing ultimately led to success. She also discusses her dispensary's recent opening and expansion plans, emphasizing the importance of inclusion and education in the cannabis industry.Produced by PodConxMJBulls - https://podconx.com/podcasts/raising-cannabis-capitalDan Humiston - https://podconx.com/guests/dan-humistonAnnu Khot - mailto:contact@socialedispensary.comSociale Dispensary - https://socialedispensary.com/Sound Design - Jamie HumistonRecorded on Squadcast - https://squadcast.fm/Show Less
NOUVEAU - Abonnez-vous à Minuit+ pour profiter de Crimes - Histoires Vraies et de milliers d'histoires vraies sans publicité, d'épisodes en avant-première et en intégralité. Vous aurez accès sans publicité à des dizaines de programmes passionnants comme Espions - Histoires Vraies, Paranormal - Histoires Vraies ou encore Catastrophes - Histoires Vraies.
NOUVEAU - Abonnez-vous à Minuit+ pour profiter de Crimes - Histoires Vraies et de milliers d'histoires vraies sans publicité, d'épisodes en avant-première et en intégralité. Vous aurez accès sans publicité à des dizaines de programmes passionnants comme Espions - Histoires Vraies, Paranormal - Histoires Vraies ou encore Catastrophes - Histoires Vraies.
NOUVEAU - Abonnez-vous à Minuit+ pour profiter de Crimes - Histoires Vraies et de milliers d'histoires vraies sans publicité, d'épisodes en avant-première et en intégralité. Vous aurez accès sans publicité à des dizaines de programmes passionnants comme Espions - Histoires Vraies, Paranormal - Histoires Vraies ou encore Catastrophes - Histoires Vraies.
NOUVEAU - Abonnez-vous à Minuit+ pour profiter de Crimes - Histoires Vraies et de milliers d'histoires vraies sans publicité, d'épisodes en avant-première et en intégralité. Vous aurez accès sans publicité à des dizaines de programmes passionnants comme Espions - Histoires Vraies, Paranormal - Histoires Vraies ou encore Catastrophes - Histoires Vraies.
NOUVEAU - Abonnez-vous à Minuit+ pour profiter de Crimes - Histoires Vraies et de milliers d'histoires vraies sans publicité, d'épisodes en avant-première et en intégralité. Vous aurez accès sans publicité à des dizaines de programmes passionnants comme Espions - Histoires Vraies, Paranormal - Histoires Vraies ou encore Catastrophes - Histoires Vraies.
NOUVEAU - Abonnez-vous à Minuit+ pour profiter de Crimes - Histoires Vraies et de milliers d'histoires vraies sans publicité, d'épisodes en avant-première et en intégralité. Vous aurez accès sans publicité à des dizaines de programmes passionnants comme Espions - Histoires Vraies, Paranormal - Histoires Vraies ou encore Catastrophes - Histoires Vraies.
Hello Family, Welcome back! This is day 33 of our 54-Day Rosary Novena. Saturday of the Third week of Lent. Family, we haven't had our Coffee with Roses over Zoom this season. In fact, our last live rosary prayer over zoom was October 2022. Are you interested in a live rosary prayer? It would be a nice way to meet you all. We could schedule a live rosary prayer on Saturday, April 1st. Send me an email; let me know if you are interested, and we can set up a couple of Rosary prayers throughout the day to accommodate the different time zones. Day 33 - Glorious Mysteries in ThanksgivingLet's start. Today, we're praying the Glorious Mysteries in Thanksgiving. Blessed Mother, Queen of the Most Holy Rosary, help us to live and celebrate, in our daily lives, Jesus in the Eucharist. Blessed Mother, we pray to have our hearts in the right placeWe pray to come to the Lord in humility. We pray for peace, wisdom, perseverance, health, vocation, family, for unborn children, for families trying to conceive a child , For those seeking the vocation of marriage. We pray for students,We pray for those who are battling Cancer .We pray for single parents, those who just ended a relationship, those going through a divorce, and their families and their children. Blessed Mother, we pray for our family's intentions here on the podcast, intentions received by email, Instagram, and YouTube.And we pray for the intentions of: Reshma, Gabriela, Adam, Rosemarie, LaShawn, Gabrielle, Lorencia, Rita, Jessica, Loreta, soul of Soluchi, Hilary, Andra, Denise, Mika, Alicia, Natalie, Kristen, Nicole, Nicole, Soloman, Christina, Sylvia, Michelle, Wilfred, Loretta, Diana, Clementina, Natalie, Alexis, Miguel, Yeny, Annu, Marika, Samuel, Ronald, Lizz, Brigitte, and Jose. With Love,Maritza MendezLinktr.eehttps://linktr.ee/54daysofrosesWebsite:https://www.54daysofroses.com/Submit your prayer requesthttps://www.54daysofroses.com/requestsSubscribe to our YouTube channelhttps://www.youtube.com/@54daysofrosesDownload the Prayer Guidehttps://www.54daysofroses.com/how-to-praySupport our Ministryhttps://www.54daysofroses.com/supportDonate via Venmohttps://account.venmo.com/u/Novena54DaysofRosesDonate via PayPalhttps://www.paypal.me/54DaysOfRosesContent creator & Web designhttps://lillywriteshere.com/Support the show
Hola familia, ¡Bienvenido de nuevo! Este es el día 33 de nuestra Novena del Rosario de 54 días. Sábado de la tercera semana de Cuaresma.Familia, no hemos tenido nuestro Rosario en vivo esta temporada. De hecho, nuestro último rosario en vivo por Zoom fue en octubre de 2022.¿Estás interesado en un rosario en vivo? Sería una buena manera de conocerlos a todos. Podríamos programar un rosario en vivo el sábado 1 de abril.Envíame un correo electrónico; avíseme si estás interesado, y podemos programar un par de Rosarios a lo largo del día para adaptarnos a las diferentes zonas horarias.Día 33 - Misterios Gloriosos en AgradecimientoEmpecemos. Hoy estamos rezando los Misterios Gloriosos en Agradecimiento.Santísima Madre, Reina del Santísimo Rosario, ayúdanos a vivir y celebrar, en nuestra vida diaria, a Jesús en la Eucaristía.Bendita Madre, oramos para tener nuestros corazones en el lugar correcto.Oramos para ir al Señor en humildad.Oramos por la paz, la sabiduría, la perseverancia, la salud, la vocación, la familia, por los niños no nacidos, por las familias que intentan concebir un hijoPara los que buscan la vocación del matrimonioOramos por los estudiantesOramos por los que están luchando contra el CáncerOramos por los padres solteros, los que acaban de terminar una relación, los que están pasando por un divorcio y sus familias y sus hijos.Santísima Madre, oramos por las intenciones de nuestra Familia aquí en el podcast, intenciones recibidas por correo electrónico, Instagram y YouTube.Y rezamos por las intenciones de: Reshma, Gabriela, Adam, Rosemarie, LaShawn, Gabrielle, Lorencia, Rita, Jessica, Loreta, alma de Soluchi, Hilary, Andra, Denise, Mika, Alicia, Natalie, Kristen, Nicole, Nicole, Soloman, Christina, Sylvia, Michelle, Wilfred, Loretta, Diana, Clementina, Natalie, Alexis, Miguel, Yeny, Annu, Marika, Samuel, Ronald, Lizz, Brigitte, y Jose.Con amor,Maritza Mendez.Linktr.eehttps://linktr.ee/54daysofrosesPágina webhttps://www.54daysofroses.com/Envía tu petición de oraciónhttps://www.54daysofroses.com/requestsSuscríbete a nuestro canal de YouTubehttps://www.youtube.com/@54daysofrosesApoya nuestro Ministeriohttps://www.54daysofroses.com/supportVenmohttps://account.venmo.com/u/Novena54DaysofRosesPayPalhttps://www.paypal.com/paypalme/54DaysOfRosesCreación de Contenido y Diseño Webhttps://lillywriteshere.com/Support the show
Do you feel like you have lost your balance in life? Is your hormone fluctuation disrupting your overall health and well-being? This week on The Hormone Prescription Podcast, we are delighted to have Dr. Jay T. Wiles, an international speaker, scientist, clinician, and influencer on the subject of heart rate variability (HRV) biofeedback and how it can help restore balance in your life. Dr. Wiles will discuss why HRV is so important for midlife women and how it can be used as a powerful tool to create hormonal balance through breath-work exercises and other techniques. He'll also explain the effects of stress hormones on health performance and optimization, providing practical tips on how to manage stress naturally through diet, exercise, lifestyle changes, and more. In this episode, you'll learn: - What is heart rate variability and why it is important for midlife women - How to measure your HRV and optimize its impact on health performance - Practical tips to manage stress naturally through lifestyle changes, such as diet and exercise - The connection between the human stress response and health performance/optimization Don't miss this opportunity to join Dr. Jay T. Wiles in unlocking the essential hormone-balancing tool that almost everybody's missing! Tune in now for an insightful conversation about HRV biofeedback on The Hormone Prescription Podcast. (00:00): "We suffer more often in imagination than in reality." - Epitectus And this affects your health and your hormones. Stay tuned to find out how. (00:11): So the big question is, how do women over 40 like us keep weight off, have great energy, balance our hormones and our moods, feel sexy and confident, and master midlife? If you're like most of us, you are not getting the answers you need and remain confused and pretty hopeless to ever feel like yourself Again. As an ob gyn, I had to discover for myself the truth about what creates a rock solid metabolism, lasting weight loss, and supercharged energy after 40, in order to lose a hundred pounds and fix my fatigue, now I'm on a mission. This podcast is designed to share the natural tools you need for impactful results and to give you clarity on the answers to your midlife metabolism challenges. Join me for tangible, natural strategies to crush the hormone imbalances you are facing and help you get unstuck from the sidelines of life. My name is Dr. Kyrin Dunston. Welcome to the Hormone Prescription Podcast. (01:05): Hi everybody. Thanks so much for joining me for another episode of the Hormone Prescription Podcast with Dr. Kyrin. Today my guest is gonna help you get a concrete idea about what stress is doing to your body and how to know exactly what it's doing in an objective and quantified manner. He uses one of my favorite tools. Maybe you've heard me talk about H R V heart rate variability in a very unique way. So you're gonna wanna stay tuned and listen up. He really is a proponent of health and helping people optimize their health and has created some great tools that you can use. So I'll tell you a little bit about Dr. Jay Wiles and then we'll get started. He's an international speaker scientist, clinician, influencers, subject matter expert and authority on the interconnection between the human stress response and health performance optimization. Dr. Wiles is a clinical health and performance psychologist with board certification and heart rate variability biofeedback and peripheral biofeedback, and works as a leading consultant in psychophysiology to health influencers, professional athletes and teams, executives and high performers. (02:20): He is the co-founder and chief scientific officer of Hanu Health and stay tuned to find out what HANU means. He has pioneered new and innovative means of using heart rate variability, H R V and respiratory training as both diagnostic indicators of the dynamic nature of the human stress response alongside therapeutic tools for regulating and conditioning this response for PCU performance. Dr. Wiles has an extensive history of working with top performing athletes in the PGA L P G A M mls, MLB, A T P and W T A. That's a lot. His consulting firm, thrive Wellness and Performance, has held contracts with leading biotechnology and health technology organizations where he has engaged in research development of therapeutics and development of behavioral retention programs. Dr. Wiles has operated as the co-host of the Ben Greenfield podcast since 2019 and host the Hanu Health Podcast. Welcome, Dr. Jay Wiles. (03:22): Hey, thanks for having me. Glad to be here. (03:24): So I'm really excited to talk about this topic in the unique way that really you pose it because I think heart rate variability is very complex and people's eyes glaze over the minute you start trying to explain it, but really you come up from it from the perspective of stress resiliency, which everybody's interested in. So let's start out by talking about stress and you know, what it is in a, from a more scientific biologic perspective and why people should be important about its effects on their body. And then we can get into this unique way that you have for people to really monitor their stress so they can manage it better. (04:11): Yeah I think first and foremost, I always like to dispel the myth that stress is the bad guy. I think so often we, you know, read in the tabloids or we hear on the news or we listen to podcasts that stress is bad. Like it, it's just inherently this bad thing. And I would actually argue the exact opposite. I would argue that stress is inherently good. Now it's the compounding nature of stress that can be problematic to people's overall health and their wellbeing. But stress in and of itself is simply a warning sign. What stress is is a mechanism of taxation. It is just saying that your resources are being taxed. That can be physiological resources, that can be psychological resources. It's re experiencing some level of taxation and there are warning signs that we receive from that taxation that hopefully should signify and kind of ho help us to hone in that we need to either do something effectively to help ourselves out of this situation or maybe just acknowledge that what's going on isn't going to inherently harm us and therefore be okay with it. (05:17): So more of like a mindful approach to stress, but kind of from the get-go. Stress in and of itself is not bad. It is inherently good. So we should always come in with the mindset that it is not this kind of, you know, nefarious thing around the corner. So when we think about how stress affects us from different perspectives, it affects us physiologically, it affects us psychologically. If it ever affects us psychologically, it always affects us physiologically. And then vice versa as well. It's a bidirectional two-way street. They're very much interconnected. And again, what I always come down to is that it is not just the singular experience of stress, but it's the compounding of stress experience that is the thing that can be problematic for people. Has it stacks up without dealing with it or acknowledging it or learning how to regulate it. That's where we find more problems. (06:08): Yeah, we need stress to live actually , right? Yep. We need the stress of gravity on our bodies to make our bones strong. We need a certain degree of stress. They call it eres, right? You have a very unique perspective. I think a lot of people think about stress and they don't. It's just this nebulous concept, oh, stress, I'm stressed, I have too much stress, I need to de-stress. And you know, people tell them to meditate and there's really not a lot of objective data on am I meditating properly? So then people don't do it because they don't get immediate feedback. And you really kind of took a tool that is near and dear to my heart and positioned it in a way and educate people in a way that helps them monitor their stress. So talk about the technology that you use and how it can help people quantify and monitor and manage their stress better. (07:06): So you're right in the fact that a lot of people are able to tap in to understanding their stress subjectively if they actually take the time to check in subjectively. But unfortunately, not a lot of people do that. And so what we see in the psychological literature is that a lot of people just simply kind of move along throughout their day, kind of compressing and compartmentalizing stress until finally they either do one of two things, they explode or externalize or they implode and internalize. And this happens to just about everybody. So one of the things that we are trying to do that has been kind of in the works for many, many decades now, is how can we help people to increase their awareness to the effects of stress and also those things that are triggering stress objectively? Well, there are are invasive ways of doing it, right? (07:55): We can look at cortisol, we can look at neurotransmitter production, we can do those things, but it's debatable on number one, like can we give an accurate interpretation of that data for stress in terms of psychological stress? We can in some sense, but in other sense it's a little bit difficult to determine what came first, the chicken or the egg. But also too there are non-invasive ways of doing it. And the single greatest way of doing that, single greatest non-invasive way of tracking changes that are occurring in the human stress response or changes in the nervous system would be looking at something called heart rate variability. So heart rate variability isn't a new biometric, it's one that's been around for quite some time. But what we're learning is more and more how to not just use it as a mechanism for measurement, but also how do we use it to improve outcomes both acutely and then in the long run. (08:47): So heart rate variability kind of at its most simple form is looking at what are the dynamic changes that are occurring in the nervous system at any given moment. In other words, it is a metric that we can use to determine changes in people's stress response as people experience stress, we see changes in in heart rate variability as people experience relaxation. We see people's changes in heart rate variability. When I explain heart rate variability, it's kind of like you mentioned earlier, it is something that sometimes people, it will just kind of, people will gloss over, like it kind of goes over their head. Like it's, it's a very in-depth type of metric, right? So I like to break it down in its most simple kind of form. A lot of people intuitively understand heart rate, right? So if you, like almost every watch now where people are just used to heart rate monitoring, if you see that my heart rate was beating at a rate of 60 beats per minute, well that means that in a span of 67 seconds, on average, it was beating every single second. (09:47): So there was one min, one second in between every successive heartbeat. Well, for heart rate, that would be true. That would be an average of one second in between heartbeats, which would make 60 beats per minute. Now is that what's actually occurring? And the answer is no. That would not be what is actually occurring. The heart is pacing itself every single one Second, if it were, then if we go back to this metric that is heart rate variability, that person would have zero variants. So zero variability between the difference in time between successive heartbeats. That means that the heart is pacing itself like a metronome, which is not a good thing. It's actually what we see happen actually prior and during when people are having heart attacks is their heart rate variability reduces to basically zero because the heart is pacing itself. That's a sign of a lack of adaptability. (10:38): The nervous system is, is unable to adapt. But what heart rate variability is, is it's looking at the changes in time that are occurring between your heartbeats, between the space of tumble. We call time in between heartbeats. One of the best ways to explain this is that a healthy nervous system, one that is able to adapt to stress is one that is going to be highly variable. And that may sound weird because a lot of people may think, shouldn't my heart be stable? Well, heart rate stability is very different than heart rate variability stability, which is a bit of a mouthful, but let me explain. When a natural healthy individual who is, who is, let's say more or less free of stress or quite relaxed, we see this natural event occurring in their breathing patterns and how it relates to heart rate. So we know that there's a natural phenomenon, a, an arrhythmia that occurs when people are breathing as they inhale, heart rate speeds up and as they exhale heart rate significantly slows down. (11:38): We call that respiratory sinus arrhythmia or rsa. And what we know is that when someone has a huge increase in heart rate when they inhale and a huge decrease in heart rate as they exhale, that increases heart rate variability and creates more of what we call a resonance within the cardiovascular system. A process of what we call increasing the sensitivity of something called the barrow reflex mechanism, which is our body's maintenance of a blood pressure. It's a system when those two are acting in resonance with one another or in accordance with one another, the person that's going to feel that sense of relief, that sense of relaxation. But as someone experiences more stress, we see those two things go out of phase with one another. The blood pressure regulating mechanism in somebody's breathing rate and the way that they're breathing as well, which can cause heart rate to go up and heart cause heart rate variability to go down. (12:32): So heart rate variability again is something that we can look at as a number and help us to determine like what is going on within the state of that person's nervous system. Because as that number goes up, we know that their parasympathetic or relaxation break is engaging. And as that number goes down, we know that something is causing a withdrawal within the nervous system and there's natural occurrences, the up and down that happen throughout the day. And then there are things that can trigger it and can cause more of a significant result in our decrease in heart rate variability indicating that someone is experiencing stress. So that's a long-winded way of kind of explaining what heart rate variability is, but that's the primary metric we're using in the technology that my company hanu, H A N U, what we created, which is a way to measure that at all times, which is very different than what most wearables are doing now, which are really just kind of looking at it either overnight or it's a spot check like let's say in the morning or some other time during the day. We're looking at what are those subtle changes in heart rate variability throughout the day that would indicate that person may be experiencing something that is triggering a stress response and their nervous system is having to kick in the high gear to respond. And the whole goal is to be able to catch it early so that we can intervene with different types of therapeutics to teach people how to better self-regulate that response. (13:49): Yeah, I think H R V is such tremendous technology. I know that they've done some studies on covid infection looking at the H R V or heart rate variability profiles of those people who have a higher fatality rate, more severe disease compared to those who don't. And it's, it's really striking. So I love H R V not only for looking at stress resiliency, but looking at overall state of health. I used to have this rather expensive machine in when I had a brick and mortar office where we would get H R V profile every which way but loose That would really give us data on the overall health of a human. So I, I think it's valuable. So if, if people listening, you're concerned about covid or getting any type of illness and you really wanna know how fit is my system to handle it, H R V is is also useful for that. And the better your H R V V, the better you're fair if you do get a viral infection or any other illness. So I think it's super important. How do you counsel people that they can use H R V for more than just checking their stress resiliency (15:03): Mm-Hmm. ? Yeah, so the one big one would be with athletes who are looking to increase performance in recovery. So what we know, again, if we're looking at heart rate variability, it's a proxy for changes that are occurring in the nervous system. And so one thing that we know is that if someone is either overreaching or over-training as an athlete or if someone within the performance space we know that we can actually use it as a mechanism to determine how well are they recovering? Is their nervous system adapting to their training or are they overdoing it? There's too much taxation on the nervous system and therefore that's represented in a decrease in heart rate variability. And when we see that, especially when we see a trend of a downward or of downward heart rate variability, we can then intervene and say, okay, we need to either kind of pump the brakes here. (15:48): We need to pull back maybe today's a little bit of a lighter day or maybe we should kind of recenter or refocus your training because you're overtaxing the nervous system. And for an athlete that can obviously lead to things like injury, it's gonna decrease overall performance because these individuals are gonna be kind of operating on a kind of a lower playing field if you will, because their nervous system isn't able to handle the amount of load. And so that's one way that we use it a fair amount is kind of looking at recovery for athletes. The other thing is just really kind of understanding what are those internal or external things that are causing changes in the nervous system overall. These can be things like looking at like what are the effects of eating and nutrition and what you're putting in your body and how does that impact the nervous system? (16:35): We've seen really interesting manifestations within the context of those we worked with at Hanu when people were eating highly o like overly processed highly sugar-laden foods or they're eating highly inflammatory oils, fried foods and the effects of that has on the nervous system. So we can see kind of after they eat these foods, how long do we see a suppression and heart rate variability that is indicative of somebody who has basically inflamed themselves with the type of food that they're eating. So we've actually worked in conjunction with many functional medicine practitioners who are kind of utilizing more or less like a elimination diet and reintegration mm-hmm diet and kind of determining kind of the effects of certain foods even on these individuals nervous systems. So it can be a really great proxy. And then we also use it too to determine the effects of other things that people may be integrating into their health and wellness routine. (17:26): So one big one right now is sauna use and there are some individuals who will respond really well from a nervous system recovery perspective to sauna. And there are some people who quite frankly are just overdoing it. And we'll see a kind of just this really tax nervous system that is elongated because they're either spending way too much time in the sauna, they're doing it too frequently. And the same thing with like cold plunging. So you can really use it to kind of test the efficacy of different things, but also look to see how much of an impact is that having on your nervous system. We've done it with supplementation, we've done it with a lot of other things and especially in conjunction with other biometrics, other blood work biometrics. This is one that's readily available to a lot of people and is non-invasive, especially when we think about not having to do blood work. (18:13): And just kind of looking at kind of these things in conjunction. One more that we we've done, which is really interesting and we're looking at publishing studies in this domain is looking at the fluctuation of blood glucose and how that affects heart rate variability and nervous system taxation. And as you might expect though, there's not a lot of published literature. There is some but not a lot. As people have more glycemic variability, they have more suppression of autonomic nervous system functioning or a heightened stress response. So the glycemic rollercoaster leads to suppressed H R V and increases someone's stress, experience and stress in and of itself can cause the glycemic variability rollercoaster. And then in is manifested in a reduction in heart rate variability, (18:54): Right? So translation, everybody glycemic just means your blood sugar. So he's just talking about the blood sugar rollercoaster that I always talk about that you're on when you're eating the SAD diet, the standard American diet with you know, bread, pasta, rice, potatoes, soda, all those things, your blood sugar's going up and down. And I'd love to tell people, everybody thinks when you first tell 'em about heart rate variability, that it's a measure of your heart function. And what I tell them is no, it's measuring your nervous system function. Mm-Hmm . So that's how you have to think about it. So what does stress effect your nervous system? It's me. H R V measures your nervous system function. And so it's really, I love it cuz it's a way to get at the really core part of what determines your overall health, your sympathetic nervous system, parasympathetic. (19:46): I think it's so important. I wanna just offer this quote that you shared with me before we started because I think it really gets to something that we're talking about related to stress. We suffer more in imagination than in reality. It's so true. Right? Right. Now how many people, you know, everybody listening, what are you worrying about right now? What's preoccupying your mind that you're obsessing about rolling over in your head 10 different ways, 10 different times? And how many of the things you've ever worried about like that have ever happened, right? Most of them don't ever happen. But what you don't realize is that what you're worrying about and suffering about in your imagination is affecting your health. So Dr. Jay, can you talk a little bit about that? Cuz I know there's somebody listening right now who's worrying and imagining negative outcomes. What is she doing to her heart rate variability and her overall health? That (20:44): Quote is a great quote that comes from one of the stoic philosophers, Epictetus. And it's resonated because it's actually kind of one of the core foundational statements of C B T or cognitive behavioral therapy, which is a predominant therapy or psychotherapy modality. And one that I was heavily trained in kind of back in my my student days and and utilized quite frequently. And we build a lot, we're building a lot of the things into the application or platform that I teach or or am making. One of the things that I always come back to here is that we are really good about not being present. We're really good about focusing on those things that occurred to us in the past or trying to predict or forecast the things that are going to occur in the future. And what we know from hardcore research is that our predictive ability of what's gonna happen in the future is very, very poor. (21:39): We're not very good at it. Well why is that? Well, we catastrophize, we concoct worse case scenarios. We generalize, we see things in black and white. A lot of those are the cognitive distortions that we can have in our head that cause us to have this narrative, this high level storytelling of what we believe what could happen. But it never comes to fruition or barely does. Or if the thing that we are predicting happens does happen, it's almost never as severe as what we anticipated. So in other words, we elongated our suffering. So even if we do suffer, we elongated it by worrying and causing all this immense amount of stress to build up. What does that do to the mind and body? Well it has extremely negative effects. First and foremost, we see that it causes significant disruption in hormonal functioning. I know that's a huge component obviously of this podcast, but we see huge dysregulation of what's called the H P A axis, the hypothalamic pituitary adrenal axis. (22:41): So huge dysregulation in our secretion of cortisol, huge secretion of adrenaline and neuro adrenaline or epinephrine and nor epinephrine. And when these things happen acutely or kind of just in real time, short term, they can be quite effective. They will save your life. But when they happen over and over and over again, or it's this constant kind of low state of stress or medium state of stress, not like the real height one that can be, or I should say is worse than kind of these just kind of acute stresses where we dump cortisol, we dump adrenaline, and then all of a sudden we clear it. The problem here is that more and more this happens, the more and more we see increased heart rate in which we know is really bad for our overall cardiovascular health. The high resting heart rate due to stress and the secretion of these hormones and neurotransmitters is not great on the body. (23:30): Our heart only has a finite amount of times that it's gonna tick and we don't know how long that's gonna be. So any way that we can preserve those ticks of the heart the better. The other thing too is kind of the immense amount of dysregulation that can happen with things like blood pressure. We do know in fact that these things can significantly impact people who have hypertension or lead to hypertension certainly will exacerbate people who have, again, high blood pressure or hypertension. And we see this also too in just dysregulation of the autonomic nervous system. And this will manifest by dysregulation and heart rate variability. So low heart rate variability because someone is stuck in their head and level of thinking. And what I always say is this is outside of anything that you're putting into your body. So outside of, you know, any caloric intake or exercise or these other things that we know are going to influence the autonomic nervous system, this is simply just the brain just being stuck in our own thoughts and catastrophizing and concocting worst case scenarios. (24:31): So we know that our imagination can be quite helpful, but it also can be to our detriment and can lead us down a very destructive path. Which is why I say like there's so many tools and techniques and great therapies that I recommend that kind of utilize this objective data and really is more about kind of turning in and changing your physiology. But another way of changing our physiology is changing our pattern of thinking. It's identifying what are kind of those distorted ways of thinking that really lead us down and spiral down into a really bad path. And how do we kind of modify those and work through those because we know that those can spiral down into anxiety, depression, other mental health related concerns, but can actually be caught early through things like monitoring, self-monitoring. So kind of monitoring thoughts and being aware of them, but also objective monitoring and looking at kind of the impact on the nervous system by looking at data. That was probably more of a long-winded way of answering that question, but, but thoughts matter. Inherently they matter. (25:36): They do, they're so important. You know, what you think is affecting your health. I talk about that a lot. I know some people are probably wondering right now. Okay, we know Dr. Jay, you've got a company, we're certainly gonna talk about that. But what are all the different ways, we touched on it earlier of measuring H R V cuz some people listening probably are thinking, oh, I wanna do that. I hear how valuable it is. What are the different methods that we can use and how might somebody start to integrate this into their life? (26:08): It's a a great question. You know what I, the wearable space or wearables have become ubiquitous. So I mean you can look on me right now. I have a Garmin, I have an Aura, I have a whoop and then my hanu is is on right now . So I have so many like different types of wearables and you know, one of it is because I'm just very interested in data and I don't expect people to be nearly as interested in data as I am. But I also use them and monitor them for, for different reasons depending on kind of like my goals and what I want to get out of them. The great thing about wearables being ubiquitous is that also heart rate variability being a metric that they collect that is also readily available in a lot of these different wearables. So, so all of these Garmin, you know, got or I got whoop and then obviously hannu, they all track heart rate variability. (26:52): They do it very differently both in how they're measuring but also when they're measuring, which is really important And there's plenty of really amazing apps out there, you know, even outside of Annu as a platform, like we're a mental health platform. But you can also look at, you know, companies like Elite HR V and H R V for training which do H R V monitoring a little bit differently, but again, readily available and accessible to a bulk majority of people. So I always tell people know kind of why you're measuring and know what you're measuring. So the why can be a, a wider array of things that we just mentioned. Nervous system recovery for athletics and and performance. It can be for stress monitoring. So just kind of know your why and there's different platforms for kind of different reasons. And then also know kind of how it's measuring and what it's measuring. (27:37): So for instance, at Hanu we use a continuous wearable E C G that's gonna give us high quality, accurate data under just about every single condition. And that is actually looking at the electrical output of the heart. So it's looking at the direct signal of the heart as opposed to some of the other wearables are using light sensing based technology, which is an indirect way of looking at the heart. So it's not picking up the electrical pulse, it's looking at a waveform that is basically a light that's shining through the skin, picking up, kind of changes in in blood flow kind of with within the capillaries. And then it's saying that must be a pulse so therefore there's a heartbeat. What makes that really great is that it's non-invasive and it's kind of just readily like you're able to put it on and go. (28:22): Ours you're able to put it on and go as well, but you know, it's around kind of the, the, the chest or the sternum. So therefore it's a little bit more invasive than, you know, getting it on the wrist or the finger. The reason though that the wrist and the finger can be problematic is that when you're moving that provides a lot of what we call artifacts. So a lot of noise and it's hard sometimes to pull the signal. We can approximate heart rate pretty well, but heart rate variability can be very difficult. That's why most of these devices require you to be a very still when you're taking heart rate variability or it takes your heart rate variability when you are asleep, which is something like Aura does or a whoop does. They're looking at HR V when you're asleep, not when you're awake because when you're moving it's very hard to get that signal. (29:02): Whereas with an EC G you can get that all the time. So these platforms are great because you know, you can look at recovery of the nervous system. You can look at kind of you know, is there kind of a downward trend of heart rate variability and that's kinda the information that you're gonna get. But if you're looking at kind of a mental health perspective throughout the day, then it might be great for you to have something that is continuously looking at changes in heart rate variability so that it can tell you kind of in the moment to provide that kind of trigger to you and say I see something kind of going on right now. It might be time for you to either take a break and we can either do some meditation, some biofeedback, some breath work, you know, whatever it may be. Like that's kind of more the intention of wearing something that is continuously monitoring those metrics. So it really just kind of depends on, you know, your goal. Like are you looking more just to kind of spot check for recovery, kind of check in with the nervous system or do you want to have something that's monitoring continuously so that you can adapt and make changes throughout the day or kinda learn to become more self-aware and learn how to better self-regulate. (30:07): So as you're talking, I'm kind of getting that because I'm familiar with all these other devices. I haven't been thrilled with the utility, clinical utility for people of certain wearables. Like the Ring, I basically have people use something that they do an intensive evaluation, you know, periodically throughout the day in the morning and evening. But you know, as you're talking it's, it's sounding kind of like continuous glucose monitoring, which when I first heard about it I said, well that's great for diabetics. But then some of my colleagues started using it for their coaching clients who are more in the wellness space. And I thought wow that's, and this is kind of my reaction to a lot of the things that I've learned over my past 12 years into becoming fellowship trained in functional medicine. At first, like when I heard about IV therapy I s VI micronutrient therapy, I said, that's so extreme and so unnecessary. (31:00): And then when I learned about it I was like, that is so necessary and so valuable. And I find that this is the journey that a lot of lay people have to go through as well. When they first hear about these things, they first hear about all the types of testing and evaluation and treatment that I use, their first thought is, that's so radical. I don't need that. You know, it's not offered at my H M O doctor's office. I don't need to pay for that. And then when they learn more, they listen to the podcast, they learn more, they say, oh my gosh, I have to have that. So as you're talking, cuz I know when I first heard about what your company offered, I thought I don't need to know that much about my H R V, but as you're talking I'm thinking it's just like continuous glucose monitoring. (31:45): Yeah, it's continuous H R V monitoring and how valuable that could be. Like if I'm sitting here doing work like I've been doing for a few hours, I might not cognitively or consciously realize that my body might be going distress mode. It might take me much longer and it usually does cuz I'll work like crazy and then hours later I'll go like, oh my gosh, I'm so exhausted. Mm-Hmm . So anyway, I know I'm kind of on a monologue, but I love for my audience to really be taken through my thought process journey cuz I think it helps them become more educated about how to think about their own health. Right. So what are your thoughts? (32:24): We make the comparison to continuous glucose monitoring all the time. What we know is that the rollercoaster that people can experience in terms of blood sugar fluctuation can cause a lot of deleterious effects. So the idea would be is to instill as much stability as possible without, you know, with the knowledge that like when you eat certain foods, like you're gonna have an increase in blood glucose, but it's the ups and downs and ups and downs and ups and downs and ups and downs all day long that happen. You know, the first thing you wake up and you eat that sugary pastry or donut that kind of kicks start the day that can cause those problems. Heart rate variability is very similar. So like within our application what we do is that when you first put it on, we're monitoring to figure out what is this person's baseline range, which in Layman's peak is kind of like what's their high average, what's their low average and then what's kind of right in the middle? (33:17): Like where do they normally hang out in terms of their heart rate variability? And over time we're able to kind of refine that window, you know, based on context, situation, a lot of other things. And what we're really looking to do is say, okay, how often is their heart rate variability significantly changing and one way or another how much are were they dropping outside of their baseline range? Which is significant, which means that their nervous system is experiencing enough taxation for us to be alerted to it. Okay, interesting. What's going on here? And then also in the other direction, when are things kind of going up above their baseline, which may mean that they're really primed, they're in a very relaxed state, maybe they're meditating, maybe they're doing biofeedback. So we're able to kind of look at that throughout the day. So for our goal, just like what you mentioned earlier, is to be able to provide a signal, a level of awareness to people when it makes sense for us to provide that and say we see something going on right now and maybe you're writing those emails or whatever it may be. (34:16): This is a huge one for me. I always like to tell this story. And a lot of people don't realize they're doing this until they realize they're, they're doing this mm-hmm. , which is something called email apnea. It's the holding of your breath when you're typing in email. And a lot of people do it and especially if you're writing a lot of emails, like you'll see your nervous system like it really taxed like your hurry very belly will drop because I mean, it's a stress response. You're holding your breath without being consciously aware of what's going on. And so a lot of people are like, oh my goodness, I didn't realize I was doing that until I started seeing, yeah, my heart rate variability was dropping. And then now that I'm kind of pacing my breathing and getting back into more of this relaxed parasympathetic state, like now I'm regulating myself better and I'm not seeing kind of these huge drops that we know that more and more that we have of them and the more and more severe they become, the worse it is for our overall psychological and physiological health. (35:10): So our intention is to work very similar to a blood glucose monitor continuously saying I am monitoring kind of with my, you know, microscope what's going on within your nervous system. And when we see a significant event in your nervous system occur that we feel like, yep, that's enough to alert them, the user will get an alert and they will and will say, okay, it's time to check in. Number one, we want you to say what's going on here and is it affecting you subjectively mm-hmm . Because when you look back in retrospect, we want to be able to say, oh yeah, over the last week or last month, you know, the thing that was really getting me was my commute. Like I was out riding, you know, in the middle of New York City. I have to commute in the middle of that for an hour and my nervous system was wrecked for that entire hour every single day. (35:54): Now there's the opportunity to do something about it, you're aware of it. Now let's learn how to self-regulate within that in that moment. Identifying the triggers is always important because it leads to us becoming more self-aware. But the kicker is learning how to regulate yourself in that moment and in time because we can have all this great data and information and, and it's most basic form. It's just data, it's just information. It's what about the step that comes after it? How are we gonna condition a new behavior that's different than what you might normally do because maybe your normal commute behavior is, you know, spurting out curse words, shooting the bird, like, you know, being aggressive. Don't do that. Yeah, don't do that. Maybe the new behavior is learning how to self-regulate in the moment so that you aren't feeling all that tension, all that emotional dysregulation that may manifest itself in you yelling at your family when you get home after your commute. Or you know, writing a nasty email when you get home because you're already pint up and frustrated and you're like, now time to release the anger. All of these things are connected to one another. And while we talk a lot about the data and the science, it all comes down to learning how to better regulate yourself. Learning how to better emotionally regulate yourself mm-hmm. so that it doesn't negatively impact all of these areas of life that maybe it is impacting now. (37:06): Right. That's a great thing. Topic to touch on before we wrap up is what are some things that people can start to do just even today if they notice that they're in the stress state, where they certainly, if you're listening, you need to start checking your H R V for sure. But what are some things that people can do? (37:26): Yeah, the great thing about this is that the most, the most efficacious or effective tools that we have that we've seen in the literature and the research literature are ones that are readily available and easily accessible to everybody at any given time. Regardless of whether or not you have a monitor or any ti or you're, you're looking at any different biometrics, which is a phenomenal thing that we have been built and designed to be able to regulate utilizing what's readily available. So I know that sounds cryptic, so let me just explain what I mean. , what I mean is, is in (38:01): English, in (38:02): English, right, in English breathing, breathing is the single greatest way to send a different signal to the nervous system. If you want to relax in the moment and train your nervous system to relax in the moment, learning how to change the mechanics of your breathing change and then changing the cadence or the speed of breathing are the two greatest things that you can do. A lot of times when people are stressed, we breathe what's called thoracically or in other words from the chest. It's a shallow, inefficient way of breathing, but we do so. And if we do it fast enough, we call that hyperventilation, which happens if somebody's having a panic attack. And what we see is people who have a panic attack, heart rate flies up the roof, the heart rate variability sinks like a rock. So what we can do in the moment though, is just simply change two things. (38:52): One is the mechanics, moving it from the chest down to the belly, engaging what's called your diaphragm, which means pushing the diaphragm towards the pelvic floor, allowing the stomach almost to balloon of the lungs to expand breathing what we call low, slow and deep, not taking in as much air as you can that can be problematic, but breathing low, slow and then deep into the lungs. That can excite our vagus nerve increase what I'd mentioned earlier, what was called respiratory sinus arrhythmia, which is the speeding and the slowing of the heart and then work on exhaling slowly and then also doing it nasally from the nose. A lot of people when they get stressed, they breathe from their mouth. So breathing from the nose and changing the mechanics. And then the second component, what I mentioned was cadence. The simple way to do this is just inhale to account of four and exhale to count of six. (39:43): If you do that, that will put you at a pace of six breaths per minute, which we know is a pretty good sweet spot for a lot of people. And you can make it also too, just an even breath, five seconds in, five seconds out. But breathing is single-handedly the best way of doing this. And again, readily available to you at any given moment in time. No one has to know you're doing it, which is the beauty of it. , you know, we just add the data component in terms of are are my company hanu? Because it helps to condition the behavior. When you can see your nervous system making significant change, you want to come back to it cuz you're like, oh, it's not just subjectively I feel better, which is good. That's the key. We want you to feel better like that is number one. (40:21): But if you want to condition a behavior, seeing those data change, well that just reinforces that this right here is working. Like I see change in my nervous system, it's responding, it's adapting as we think it should. So breathing as key point number one. Number two thing that I, that I recommend, which is also readily available to us, would be kind of the mental battle aspect. And the biggest tool that I use is a tool in C B T called cognitive distancing. A lot of times when we're in the moment and we're feeling stressed, it is very easy to get wrapped up into the mind. I think that the first thing you should do is try to send a different signal physiologically. But the next thing is also to take a different approach psychologically or what we call cognitively. The one thing that we can so easily do is get wrapped up in that cognitive spiral that we were talking about earlier. (41:13): However, a great tool that a lot of people have been have found to be effective is to remove yourself from your cognition with something called cognitive distancing. And what this strategy looks like is basically taking like an outsider view of what is going on that is purely objective, viewing things as neither good nor bad, almost just like you're a scientist and analyzing things just as what they are. So it's taking yourself away from kind of all of the impact and emotional thinking that happens and saying, I'm just gonna take an outside's view at what I'm thinking and just kind of look at it, be mindful of it. What that distancing does is it beautifully allows us to not be so wrapped up in all of the emotional characteristics that are involved and simply just see it for what it is. And so many people say that when they impact their physiology and when when they engage in this cognitive distancing strategy, people just feel more relaxed because they feel more in control. (42:14): The thing that can so dysregulate people is when they feel like they are out of control or they have no impact on their emotional regulation or experience and when that occurs then we see the emotions start to ramp up and they lead to more negative behaviors. But if we can change the physiology with the body, so change the body with the body and then move to cha helping to rework our thinking, those two combinations of therapeutics have just been identified to be extremely effective in helping people to just calm down in the moment which is needed for everybody. Yes. (42:50): Okay, great. Those are some great tips. I love breath work, talk about it all the time. And also changing your thoughts cuz that really does program your body's health. And if you haven't heard me talk about that, you need to listen to more of my podcasts cuz I talk about it all the time. Dr. Jay, this has been some great information. I love the conversation about one of my favorite tools, heart rate variability, where can people find out more about you? And I know that you have a special offer if they do wanna check out Hanu for them. So tell them about that and we'll have the information in the show note. (43:26): Yeah, thanks for allowing me to do that. So if you just go head on over to hanu Health, h A N U and Hawaiian Hanu is Hawaiian for breath, which is our main strategy that we use for self-regulation. So hanu health.com if you use the code hbh 20, that's Hbh 20, that'll get you 20% off the platform. You know, feel free to kind of look at over, we have a lot of education and articles and videos and our own podcasts, the H new Health podcast. So we try to provide as much information out there as we can. Like, you know, the one thing that we realize is that it's dense, like heart rate variability, you know, psychophysiology, it's dense and people already probably listen to this podcast and they're like, yeah, that, that sounds like it's a in-depth thing. The great thing though is that it's utility. Once you kind of understand just the basic platform, it's utility is just so incredibly vast and wide and something that again, I mean I might sound like the fox guarding the hidden house, but something that everybody should be checking. And they will find such improvements in overall health outcomes if they understand what they're looking at and then understand kind of how to utilize that metric in these, in these training therapeutics. (44:33): Mm-Hmm. . Yeah, and I just want everyone to know, I always try and tie things back to hormones cuz it is the Hormone Prescription podcast that improving your H R V will improve your hormone profile. Mm-Hmm. . So they are intimately an intricately related and you improve one, you improve the other vice versa. So I wanna leave you guys with another quote that Dr. Jay shared with me before we started because I think it's really sobering and hopefully will help you focus your mind for the rest of the day and get out away from all that extraneous stuff, the things you're imagining in the future that could be negative, that could impact you negatively and the things you're ruminating on from the past that you have no power over. And here's his quote, you could leave life right now. Let that determine what you do, what you say, and what you think. Dr. Jay, anything you'd like to share about that? (45:31): Yeah, if anybody has heard the, the two quotes that I mentioned there, they'll know that these are both stoic quotes. Epictetus first and that was Marcus Aurelius. And I love that one because it hones in on the shortness of life. Not something that we should fear death, but something that we should use as a motivator is that the time here is very short. And so if we are going to spend so much of that time allowing anxiety to rule us, allowing it to kind of dictate the things that we do in life, how we act, who we associate with, then we're gonna leave life unfortunately with some regrets and nobody wants that. And so knowing that life is short, we should actually use that as a motivation to go out there and just live life and enjoy it and be happy and be healthy and just follow that path. And I think it's really great wisdom. (46:20): Yes, go live your life, be happy, joyous free. Thanks so much for joining me for another episode of the Hormone Prescription Podcast. Thank you Dr. Jay for joining us. Hopefully you've learned something today that you can put into practice. Don't just be entertained and educated, but take action. Maybe just do some deep different breathing like Dr. Jay talked about. That's something simple that you can do right now. Thanks so much for joining me and I'll see you next week on another episode of The Hormone Prescription with Dr. Kirin. Until then, peace, love, and hormones y'all. (46:57): Thank you so much for listening. I know that incredible vitality occurs for women over 40 when we learn to speak hormone and balance these vital regulators to create the health and the life that we deserve. If you're enjoying this podcast, I'd love it if you give me a review and subscribe. It really does help this podcast out so much. You can visit the hormone prescription.com where we have some free gifts for you, and you can sign up to have a hormone evaluation with me on the podcast to gain clarity into your personal situation. Until next time, remember, take small steps each day to balance your hormones and watch the wonderful changes in your health that begin to unfold for you. Talk to you soon. ► Get a 20% discount to HANU Health - Use the code "HBH20" ► Feeling tired? Can't seem to lose weight, no matter how hard you try? It might be time to check your hormones. Most people don't even know that their hormones could be the culprit behind their problems. But at Her Hormone Club, we specialize in hormone testing and treatment. We can help you figure out what's going on with your hormones and get you back on track. We offer advanced hormone testing and treatment from Board Certified Practitioners, so you can feel confident that you're getting the best possible care. Plus, our convenient online consultation process makes it easy to get started. Try Her Hormone Club for 30 days and see how it can help you feel better than before. CLICK HERE to sign up.
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