Podcast appearances and mentions of ashley mason

View the Show Notes Page for This Episode Become a Member to Receive Exclusive Content Sign Up to Receive Peter's Weekly Newsletter In this quarterly podcast summary (QPS) episode, Peter summarizes his biggest takeaways from the last three months of guest interviews on the podcast. Peter shares key insights from his discussions with Jeff English on the journey to healing from trauma; Ashley Mason on improving sleep and CBT-I; Sanjay Mehta on misconceptions around radiation and its use in cancer therapy and treating inflammatory conditions (such as arthritis and tendonitis); Sean Mackey on understanding and treating acute and chronic pain; and Susan Desmond-Hellmann on insights from her extraordinary career that pertain to the use of AI in medicine, understanding cancer, and the development of cancer therapeutics. Additionally, Peter shares any behavioral changes he's made for himself or his patients as a result of these fascinating discussions. If you're not a subscriber and are listening on a podcast player, you'll only be able to hear a preview of the AMA. If you're a subscriber, you can now listen to this full episode on your private RSS feed or our website at the episode #347 show notes page. If you are not a subscriber, you can learn more about the subscriber benefits here. We discuss: Summary of episode topics [1:45]; Jeff English episode: how trauma shapes behavior and identity, and the value of understanding personal adaptations and working through unresolved emotional wounds [3:45]; Practical behavioral changes and emotional tools Peter has applied since the Jeff English episode [13:00]; Ashley Mason episode: treating insomnia using CBT-I and practical behavioral techniques for improving sleep quality [19:15]; When to seek professional care for sleep issues [30:30]; Sanjay Mehta episode: radiation therapy's evolution, its underused potential in treating inflammatory conditions, and the cultural misconceptions surrounding radiation exposure [33:45]; Peter's predictions and insights for the upcoming Formula 1 season [43:15]; Sean Mackey episode: the neuroscience, classifications, and treatment strategies for chronic pain, and the importance of personalized care [57:45]; Susan Desmond-Hellmann episode: how AI is revolutionizing medicine through advancements in drug development, biomarker discovery, and the potential of training models on private clinical data [1:05:45]; More from Susan Desmond-Hellmann: why cancer is so difficult to treat with drugs, the promise of immunotherapy, and the long-term hope for systemic treatments [1:14:00]; and More. Connect With Peter on Twitter, Instagram, Facebook and YouTube

The above title does not do Dan Swift justice. Dan also has his own podcast, successful Youtube channel and he has released seven music albums. Talk about being unstoppable! I met Dan when I appeared as a guest on his podcast, Time We Discuss and I knew he would contribute to a fascinating story here.   Dan grew up with an interest in music. For a time he thought he wanted to write music for video games. Along the way he left that idea behind and after graduating from college he began working at designing websites. He has made that into his fulltime career.   As he grew as a website designer and later as a supervisor for a school system coordinating and creating the school sites Dan took an interest in accessibility of the web. We talk quite a bit about that during our time together. His observations are fascinating and right on where web access for persons with disabilities is concerned.   We also talk about Dan's podcast including some stories of guests and what inspires Dan from his interviews. I hope you enjoy this episode as much as I.       About the Guest:   Originally wanting to write music for video games or become an audio engineer, Dan Swift graduated from a small Liberal Arts college with a degree in Music Composition (Bachelor of Arts) and Music Recording Technology (Bachelor of Music).  Dan went on to release seven EP albums between 2003 and 2024. Most recently, "Parallels" dropped on Leap Day, 2024.  Dan has always had a passion for shaking up genres between Eps writing classical, electronic, and modern rock music.   While creating music has always been a passion, Dan took a more traditional professional path as a web developer. While on this path, Dan had a lot of experience with accessibility standards as it relates to the web and he values accessibility and equity for everyone both inside and outside the digital workspace. Having received his MBA during COVID, Dan went on to a leadership position where he continues to make a difference leading a team of tech-savvy web professionals.   In early 2024, I created a podcast and YouTube channel called "Time We Discuss" which focuses on career exploration and discovery. The channel and podcast are meant for anyone that is feeling lost professionally and unsure of what is out there for them. Dan feels that it is important for people to discover their professional passion, whatever it is that lights them up on the inside, and chase it. So many people are unfulfilled in their careers, yet it doesn't have to be this way.   When not working, Dan enjoys spending time with his wife and three kids. They are a very active family often going to various extracurricular events over the years including flag football, soccer, gymnastics, and school concerts.  Dan's wife is very active with several nonprofit organizations including those for the betterment of children and homelessness.  Dan enjoys playing the piano, listening to podcasts, and listening to music.  Dan is very naturally curious and is a slave to a train of never-ending thoughts.   Ways to connect with Dan:   Time We Discuss on YouTube Time We Discuss on Spotify Time We Discuss on Twitter/X Time We Discuss on Instagram Time We Discuss on BlueSky   Time We Discuss Website Dan Swift Music Website   About the Host:   Michael Hingson is a New York Times best-selling author, international lecturer, and Chief Vision Officer for accessiBe. Michael, blind since birth, survived the 9/11 attacks with the help of his guide dog Roselle. This story is the subject of his best-selling book, Thunder Dog.   Michael gives over 100 presentations around the world each year speaking to influential groups such as Exxon Mobile, AT&T, Federal Express, Scripps College, Rutgers University, Children's Hospital, and the American Red Cross just to name a few. He is Ambassador for the National Braille Literacy Campaign for the National Federation of the Blind and also serves as Ambassador for the American Humane Association's 2012 Hero Dog Awards.   https://michaelhingson.com https://www.facebook.com/michael.hingson.author.speaker/ https://twitter.com/mhingson https://www.youtube.com/user/mhingson https://www.linkedin.com/in/michaelhingson/   accessiBe Links https://accessibe.com/ https://www.youtube.com/c/accessiBe https://www.linkedin.com/company/accessibe/mycompany/   https://www.facebook.com/accessibe/       Thanks for listening!   Thanks so much for listening to our podcast! If you enjoyed this episode and think that others could benefit from listening, please share it using the social media buttons on this page. Do you have some feedback or questions about this episode? Leave a comment in the section below!   Subscribe to the podcast   If you would like to get automatic updates of new podcast episodes, you can subscribe to the podcast on Apple Podcasts or Stitcher. You can subscribe in your favorite podcast app. You can also support our podcast through our tip jar https://tips.pinecast.com/jar/unstoppable-mindset .   Leave us an Apple Podcasts review   Ratings and reviews from our listeners are extremely valuable to us and greatly appreciated. They help our podcast rank higher on Apple Podcasts, which exposes our show to more awesome listeners like you. If you have a minute, please leave an honest review on Apple Podcasts.       Transcription Notes:   Michael Hingson ** 00:00 Access Cast and accessiBe Initiative presents Unstoppable Mindset. The podcast where inclusion, diversity and the unexpected meet. Hi, I'm Michael Hingson, Chief Vision Officer for accessiBe and the author of the number one New York Times bestselling book, Thunder dog, the story of a blind man, his guide dog and the triumph of trust. Thanks for joining me on my podcast as we explore our own blinding fears of inclusion unacceptance and our resistance to change. We will discover the idea that no matter the situation, or the people we encounter, our own fears, and prejudices often are our strongest barriers to moving forward. The unstoppable mindset podcast is sponsored by accessiBe, that's a c c e s s i capital B e. Visit www.accessibe.com to learn how you can make your website accessible for persons with disabilities. And to help make the internet fully inclusive by the year 2025. Glad you dropped by we're happy to meet you and to have you here with us.   Michael Hingson ** 01:20 Well, hi everybody. Welcome once again. Wherever you may be, to unstoppable mindset, I am your host, Mike hingson, sometimes I say Michael hingson, and people have said, Well, is it Mike or Michael? And the answer is, it doesn't really matter. It took a master's degree in physics and 10 years in sales for me to realize that if I said Mike Hingson on the phone, people kept calling me Mr. Kingston, and I couldn't figure out why, so I started saying Michael Hingson, and they got the hinckson part right, but it doesn't matter to me. So anyway, Mike hingson, or Michael hingson, glad you're with us, wherever you are, and our guest today is Dan Swift, who has his own pine podcast, and it was actually through that podcast that we met, and I told him, but I wouldn't do it with him and be on his podcast unless he would be on unstoppable mindset. And here he is. Dan is a person who writes music, he's an engineer. He does a lot of work with web design and so on, and we're going to get into all that. So Dan, I want to welcome you to unstoppable mindset. We're really glad you're here.   Dan Swift ** 02:25 Michael, it's a pleasure to be here. Thank you so much for inviting me. I am. I'm super excited.   Michael Hingson ** 02:30 Well, looking forward to getting to spend more time with you. We did yours time to discuss, and now we get this one. So it's always kind of fun. So, and Dan is in Pennsylvania, so we're talking across the continent, which is fine. It's amazing what we can do with electronics these days, telling us not like the good old days of the covered wagon. What can I say? So, So Dan, why don't you tell us a little bit about kind of the early Dan, growing up and all that.   Dan Swift ** 02:57 Oh, geez. How far   Michael Hingson ** 02:58 back to go? Oh, as far as you want to go,   Dan Swift ** 03:02 Well, okay, so I am, I am the youngest of five. Grew up just outside of Philadelphia as being the youngest. You know, there are certain perks that go along with that. I get to experience things that my parents would have previous said no to the older siblings. And you know how it is with with, you know, if you have more than one kid, technically, you get a little more relaxed as you have more but then I also had the other benefit of, you know, hearing the expression, there are young ears in the room, I will tell you later. So I kind of got some of that too. But I grew up outside of Philadelphia, had a passion for music. Pretty early on. I was never good at any sports. Tried a number of things. And when I landed on music, I thought, you know, this is this is something that I can do. I seem to have a natural talent for it. And I started, I tried playing the piano when I was maybe eight or nine years old. That didn't pan out. Moved on to the trumpet when I was nine or 10. Eventually ended up picking up guitar, bass, guitar, double bass revisited piano later in life, but that's the musical side of things. Also, when I was young, you know, I had a passion for role playing games, Dungeons and Dragons, was really big when I was a teenager, so I was super excited for that. Yeah, that's, that's kind of those, those memories kind of forced me, or kind of shaped me into the person that I am today. I'm very light hearted, very easy going, and I just try to enjoy life.   Michael Hingson ** 04:30 I played some computer games when computers came along and I started fiddling with them, the games I usually played were text based games. I've never really played Dungeons and Dragons and some of those. And I I'm sure that there are accessible versions of of some of that, but I remember playing games like adventure. You remember? Have you heard of adventure? I have, yeah. So that was, that was fun. Info con made. Well, they had Zork, which was really the same as adventure, but they. At a whole bunch of games. And those are, those are fun. And I think all of those games, I know a lot of adults would probably say kids spend too much time on some of them, but some of these games, like the the text based games, I thought really were very good at expanding one's mind, and they made you think, which is really what was important to me? Yeah, I   Dan Swift ** 05:21 completely agree with that too. Because you'd be put in these situations where, you know true, you're trying to solve some kind of puzzle, and you're trying to think, Okay, well, that didn't work, or that didn't work, and you try all these different things, then you decide to leave and come back to and you realize later, like you didn't have something that you needed to progress forward, or something like that. But, but it really gets the brain going, trying to create with these, uh, come up with these creative solutions to progress the game forward. Yeah, which   Michael Hingson ** 05:43 and the creative people who made them in the first place? What did they? Yeah, they, I don't know where they, where they spent their whole time that they had nothing to do but to create these games. But hey, it worked. It sure. Did you know you do it well. So you went off to college. Where'd you go? Sure,   Dan Swift ** 06:02 I went to a small liberal arts college, Lebanon Valley College in Pennsylvania. It's near, it's near Hershey. It was, it was weird in that my the entire school was about half the size of my entire high school. So that was very, very weird. And then you talk to these other people. And it's like, my high school was, you know, very large by comparison. But for me, it was like, well, high school, that's what I knew. But yeah, it was I went to, I went to 11 Valley College near Hershey. I studied, I was a double major. I studied music composition and music recording,   Michael Hingson ** 06:35 okay, and, oh, I've got to go back and ask before we continue that. So what were some of the real perks you got as a kid that your your older siblings didn't get?   Dan Swift ** 06:45 Oh, geez, okay. I mean,   Michael Hingson ** 06:49 couldn't resist, yeah, probably, probably   Dan Swift ** 06:51 some of the more cliche things. I probably got to spend the night at a friend's house earlier than my oldest brother. For instance, I know my parents were a little more concerned about finances. So I know my oldest brother didn't get a chance to go away to college. He did community college instead. And then, kind of, my sister was a very similar thing. And then once we got, like, about halfway down, you know, me and my two other brothers, we all had the opportunity to go away to college. So I think that was, that was definitely one of the perks. If I was the oldest, I was the oldest, I probably wouldn't have had that opportunity with my family. Got   Michael Hingson ** 07:24 it well, so you went off and you got a matt a bachelor's in music, composition and music recording. So that brought you to what you were interested in, part, which was the engineering aspect of it. But that certainly gave you a pretty well rounded education. Why those two why composition and recording? Sure.   Dan Swift ** 07:43 So if we talk about the music first at that time, so this is like the the late 90s, early 2000s any kind of digital music that was out there really was, was MIDI based, and anyone that was around that time and paying attention, it was like these very like, like that music kind of sound to it. So there wasn't a whole lot going on with MIDI. I'm sorry, with music as far as how great it sounded, or I shouldn't say, how great it sounded, the the instruments that are triggered by MIDI, they didn't sound all that great. But around that time, there was this game that came out, Final Fantasy seven, and I remember hearing the music for that, and it was all, it was all electronic, and it was just blown away by how fantastic it sounded. And And around that time, I thought, you know, it'd be really cool to get into writing music for video games. And that was something I really kind of toyed with. So that was kind of in the back of my head. But also, at the time, I was in a band, like a rock band, and I thought, you know, I'm going to school. They have this opportunity to work as a music engineer, which is something I really wanted to do at the time. And I thought, free studio time. My band will be here. This will be awesome. And it wasn't until I got there that I discovered that they also had the music composition program. It was a I was only there maybe a week or two, and once I discovered that, I was like, Well, this is gonna be great, you know, I'll learn to write. Know, I'll learn to write music. I can write for video games. I'll get engineering to go with it. This is gonna be fantastic. Speaking   Michael Hingson ** 09:07 of electronic music, did you ever see a science fiction movie called The Forbidden Planet? I did not. Oh, it's music. It's, it's not really music in the sense of what what we call, but it's all electronic. You gotta, you gotta find it. I'm sure you can find it somewhere. It's called the Forbidden Planet. Walter pigeon is in it. But the music and the sounds fit the movie, although it's all electronic, and electronic sounding pretty interesting.   Dan Swift ** 09:37 Now, is that from, I know, like in the 50s, 60s, there was a lot of experiments. Okay, yeah,   Michael Hingson ** 09:45 yeah, and, but again, it fit the movie, which was the important part. So it certainly wasn't music like John Williams today and and in the 80s and all that. But again, for the movie, it fit. Very well, which is kind of cool. Yeah,   Dan Swift ** 10:02 I'll definitely have to check that out. I remember when I was in school, we talked about like that, that avant garde kind of style of the the 50s, 60s. And there was a lot of weird stuff going on with electronics, electronic music. Um, so I'm very curious to see, uh, to check this out, yeah, yeah.   Michael Hingson ** 10:14 You have to let me know what, what you find, what you think about it, when you get to chance to watch it, absolutely or actually, I I may have a copy. If I do, I'll put it in a dropbox folder and send you a link. Fantastic. So you graduated. Now, when did you graduate?   Dan Swift ** 10:32 Sure, so I graduated in 2003 okay,   Michael Hingson ** 10:35 so you graduated, and then what did you do? So,   Dan Swift ** 10:41 backing up about maybe 612, months prior to that, I decided I did not want to be a I didn't want to write music for video games. I also did not want to work in a recording studio. And the reason for this was for music. It was, I didn't it was, it was something I really, really enjoyed, and I didn't want to be put in a position where I had to produce music on demand. I didn't want to I didn't want to do that. I didn't want to lose my hobby, lose my passion in that way. So I decided that was out. And then also, when it came to working in a studio, if I wanted to be the engineer that I really wanted to be, I would have to be in a place where the music scene was really happening. So I'd have to be in like Philadelphia or Los Angeles or Nashville or deep in Philly or something like that. And I do not like the cities. I don't feel comfortable in the city. So I was like, that's not really for me either. I could work in like a suburb studio. But I was like, not, not for me. I don't, not for me. So when I graduated college, I ended up doing freelance web work. I had met through, through a mutual friend I was I was introduced to by a mutual friend, to a person that was looking for a new web designer, developer. They lost their person, and they were looking for someone to take over with that. And at the time, I did a little bit of experience doing that, from when I was in high school, kind of picked it up on the side, just kind of like as a hobby. But I was like, Ah, I'll give this a shot. So I started actually doing that freelance for a number of years after graduation. I also worked other jobs that was, like, kind of like nowhere, like dead end kind of jobs. I did customer service work for a little bit. I was a teacher with the American Cross for a little bit, a little bit of this and that, just trying to find my way. But at the same time, I was doing freelance stuff, and nothing related to music and nothing related to technology,   Michael Hingson ** 12:29 well, so you learned HTML coding and all that other stuff that goes along with all that. I gather, I   Dan Swift ** 12:35 sure did, I sure didn't. At the time, CSS was just kind of popular, yeah, so that. And then I learned, I learned JavaScript a little bit. And, you know, I had a very healthy attitude when it when it came to accepting new clients and projects, I always tried to learn something new. Anytime someone gave me a new a new request came in, it was like, Okay, well, I already know how to do this by doing it this way. But how can I make this better? And that was really the way that I really propelled myself forward in the in the digital, I should say, when it comes to development or design.   Michael Hingson ** 13:05 Okay, so you ended up really seriously going into website development and so on.   Dan Swift ** 13:15 I did. So I continued doing freelance. And then about five years after I graduated, I started working as an audio visual technician, and also was doing computer tech stuff as part of the role as well. And while I was there, I ended up developing some web applications for myself to use that I could use to interact with our like projectors and stuff like that. Because they were on, they were all in the network, so I could interact with them using my wait for it, iPod Touch, there you go. So that was, you know, I kind of like started to blend those two together. I was really interested in the web at the time, you know, because I was still doing the freelance, I really wanted to move forward and kind of find a full time position doing that. So I ended up pursuing that more and just trying to refine those skills. And it wasn't until about about five years later, I ended up working as a full time web developer, and then kind of moved forward from   Michael Hingson ** 14:09 there, iPod Touch, what memories? And there are probably bunches of people who don't even know what that is today. That   Dan Swift ** 14:16 is so true, and at the time that was cutting edge technology,   Michael Hingson ** 14:21 yeah, it was not accessible. So I didn't get to own one, because was later than that that Steve Jobs was finally kind of pushed with the threat of a lawsuit into making things accessible. And then they did make the iPhone, the iPod, the Mac and so on, and iTunes U and other things like that, accessible. And of course, what Steve Jobs did, what Apple did, which is what Microsoft eventually sort of has done as well, but he built accessibility into the operating system. So anybody who has an Apple device today. Troy actually has a device that can be made accessible by simply turning on the accessibility mode. Of course, if you're going to turn it on, you better learn how to use it, because the gestures are different. But it took a while, but, but that did happen. But by that time, I, you know, I had other things going on, and so I never did get an iPod and and wasn't able to make it work, but that's okay. But it's like the CD has gone away and the iPod has gone away, and so many things and DVDs have gone away.   Dan Swift ** 15:31 Yes, so true. So true. You know, just as soon as we start to get used to them   Michael Hingson ** 15:35 gone. I think there is, well, maybe it's close. There was a blockbuster open up in Oregon. But again, Blockbuster Video, another one, and I think somebody's trying to bring them back, but I do see that vinyl records are still being sold in various places by various people. Michael Buble just put out a new album, The Best of Buble, and it's available, among other things, in vinyl. So the old turntables, the old record players, and you can actually buy his album as a record and play it, which is kind of cool. Yeah, they've been   Dan Swift ** 16:07 very big with marketing, too. It's been kind of a marketing, I don't want to say gimmick, but in that realm, you kind of like, hey, you know, this is also available in vinyl, and you try to get the people that are like the audio files to really check it out. I never really took the vinyl personally, but I know plenty of people that have sworn by it. Well,   Michael Hingson ** 16:25 I've heard a number of people say that the audio actually is better on vinyl than typical MP three or other similar file formats. Yep,   Dan Swift ** 16:35 yep. I had a friend growing up, and actually, I shouldn't say growing up, so I was already, like, in college or post college, but a buddy of mine, Craig, he was all about vinyl, and he had, he had the nice, the amplifier, and the nice, I think even, like, a certain kind of needle that you would get for the record player. And you know, you'd have to sit in the sweet spot to really enjoy it, and and I respect that, but um, for me, it was like, I didn't, I didn't hear that much of a difference between a CD and vinyl. Um, not very. Didn't have the opportunity to AB test them. But now I will say comparing a CD to like an mp three file, for instance, even a high quality mp three file, I can tell the difference on that Sure. I would never, you know, I'd use the MP threes for convenience. But if I were to have it my way, man, I'd have the uncompressed audio, no doubt about it, yeah,   Michael Hingson ** 17:27 wave forms, yep, yep, yeah. Obviously that's that's going to give you the real quality. Of course, it takes a lot more memory, but nevertheless, if you've got the space it, it really makes a lot of sense to do because mp three isn't going to be nearly as high a level quality.   Dan Swift ** 17:43 Absolutely, absolutely true. And that the way I rationalize it to myself. It's like, well, if I'm going to be though in the car or probably walking around and listening to music, I'm going to be getting all kinds of sounds from outside. Anyway, it kind of offsets the poor quality of the MP justify it.   Michael Hingson ** 17:56 That's true. Well, you know when and mp three is convenient if you want to put a bunch of stuff in a well on a memory card and be able to play it all, because if you have uncompressed audio, it does take a lot more space, and you can't put as much on a card, or you got to get a much bigger card. And now we're getting pretty good sized memory cards. But still, the reality is that that for most purposes, not all mp three will suffice.   Dan Swift ** 18:26 That is true. That is true. And I think too, you have a that the next battle is going to be mp three or a streaming,   Michael Hingson ** 18:33 yeah, yeah, that's going to be fun, isn't it? Yeah? Boy. What a world well. So one of the things I noticed in reading your bio and so on is that you got involved to a great degree in dealing with accessibility on the web. Tell me about that.   Dan Swift ** 18:55 Absolutely. Michael, so I've very strong opinions of accessibility. And this really comes back to, you know, I was, I was at my job, and I was only there as a full time developer. I wasn't there all that long, maybe a year, maybe two, and my supervisor came over to me and she said, you know, we want to start to make things more accessible. And this is like, this is like, 1012, years ago at this point, and I was like, okay, you know, and I did my little bit of research, and there wasn't a whole lot going on at the time. I don't think WCAG was a thing back then. It may have been. I can't remember if 508 was a thing at the in the Bible. It was okay, yeah. So I was doing my research, and, you know, you learn about the alt tags, and it's like, okay, well, we're doing that, okay. Then you learn about forms, and it's like, okay, well, they need to have labels, okay, but, but the turning point was this, Michael, we had a person on staff that was blind, and I was put in touch with this person, and I asked them to review like, different, different web applications. Applications we made, or forms or web pages. And the one day, I can't remember if he volunteered or if I asked, but essentially the request was, can this person come into our physical space and review stuff for us in person? And that experience was life changing for me, just watching him navigate our different web pages or web applications or forms, and seeing how he could go through it, see what was a problem, what was not a problem, was just an incredible experience. And I said this before, when given the opportunity to talk about this, I say to other developers and designers, if you ever have even the slightest opportunity to interact with someone, if they if, if you meet someone and they are using, let me, let me rephrase that, if you have the opportunity to watch someone that is blind using a navigate through the web, take, take that opportunity. Is just an amazing, amazing experience, and you draw so much from it. As a developer or designer, so very strong opinions about it, I'm all about inclusivity and making things equal for everyone on the web, and that was just my introductory experience about a dozen years ago.   Michael Hingson ** 21:07 And so what have you done with it all since? Sure, so   Dan Swift ** 21:11 with our website, we went from having about a million success criterion failures, and we've gotten it all the way down to, I think my last check, I think was maybe about 10,000 so it was huge, huge change. It's hard to get everything as because as content changes and newspaper, as new pages come online, it's hard to keep everything 100% accessible, but we know what to look for. You know, we're looking for the right contrast. We're looking for, you know, the all tags. We're looking for hierarchy with the headers. We're making sure our forms are accessible. We're making sure there aren't any keyboard traps, you know, things that most people, most web visitors, don't even think about, you know, or developers even thinking about, until you know, you need to think about them   Michael Hingson ** 22:00 well and other things as well, such as with other kinds of disabilities. If you're a person with epilepsy, for example, you don't want to go to a website and find blinking elements, or at least, you need to have a way to turn them off, yeah.   Dan Swift ** 22:13 Or or audio that starts automatically, or videos that start automatically, yeah, yeah.   Michael Hingson ** 22:19 So many different things, or video that starts automatically, and there's music, but there's no audio, so you so a blind person doesn't even know what the video is, yes, which, which happens all too often. But the the reality is that with the Americans with Disabilities Act, it's it's been interesting, because some lawyers have tried to fight the courts and say, well, but the ADA came out long before the internet, so we didn't know anything about the internet, so it doesn't apply. And finally, the Department of Justice is taking some stands to say, yes, it does, because the internet is a place of business, but it's going to have to be codified, I think, to really bring it home. But some courts have sided with that argument and said, Well, yeah, the ADA is too old, so it doesn't, doesn't matter. And so we still see so many challenges with the whole idea of access. And people listening to this podcast know that, among other things I work with a company called accessibe. Are you familiar with them? I am, Yep, yeah, and, and so that's been an interesting challenge. But what makes access to be interesting is that, because it has an artificial intelligent widget that can monitor a website, and at the at the low end of of costs. It's like $490 a year. And it may not pick up everything that a body needs, but it will, will do a lot. And going back to what you said earlier, as websites change, as they evolve, because people are doing things on their website, which they should be doing, if you've got a static website, you never do anything with it. That's not going to do you very much good. But if it's changing constantly, the widget, at least, can look at it and make a lot of the changes to keep the website accessible. The other part of it is that it can tell you what it can't do, which is cool,   Dan Swift ** 24:16 yeah, that's a really good point. You know, there's a lot of tools that are out there. They do monitor the stuff for you, you know, like we on our on our site, we have something that runs every night and it gives us a report every day. But then there are things that it doesn't always check, or it might, it might get a false positive, because it sees that like, you know, this element has a particular color background and the text is a particular color as well. But there's, you know, maybe a gradient image that lies between them, or an image that lies between them. So it's actually okay, even though the tool says it's not, or something like that. So, yeah, those automated tools, but you gotta also look at it. You know, a human has to look at those as well.   Michael Hingson ** 24:52 Yeah, it's a challenge. But the thing that I think is important with, well, say, use accessibe. An example is that I think every web developer should use accessibe. And the reason I think that is not that accessibe will necessarily do a perfect job with with the access widget, but what it will do is give you something that is constantly monitored, and even if it only makes about 50% of the website more usable because there are complex graphics and other things that it can't do, the reality is, why work harder than you have to, and if accessibility can do a lot of the work for you without you having to do it, it doesn't mean that you need to charge less or you need to do things any different, other than the fact that you save a lot of time on doing part of it because the widget does it for you. Absolutely, absolutely.   Dan Swift ** 25:47 That's that's a really, really good point too, having that tool, that tool in your tool belt, you know, yeah,   Michael Hingson ** 25:55 yeah. And it makes a lot of sense to do. And there are, there are people who complain about products like accessibe, saying artificial intelligence can't do it. It's too new. You gotta start somewhere. And the reality is that accessibe, in of itself, does a lot, and it really makes websites a lot better than they otherwise were. And some people say, Well, we've gone to websites and accessibe doesn't really seem to make a difference on the site. Maybe not. But even if your website is pretty good up front and you use accessibe, it's that time that you change something that you don't notice and suddenly accessibe fixes it. That makes it better. It's an interesting discussion all the way around, but to to deny the reality of what an AI oriented system can do is, is really just putting your head in the sand and not really being realistic about life as we go forward. I think that is   Dan Swift ** 26:52 so true. That is so true, and there's so many implications with AI and where it's going to go and what it will be able to do. You know, it's just in its infancy, and the amount of things that that the possibilities of what the future is going to be like, but they're just going to be very, very interesting.   Michael Hingson ** 27:05 I interviewed someone, well, I can't say interview, because it's conversation. Well, I had a conversation with someone earlier on, unstoppable mindset, and he said something very interesting. He's a coach, and specifically, he does a lot of work with AI, and he had one customer that he really encouraged to start using chat GPT. And what this customer did, he called his senior staff into a meeting one day, and he said, Okay, I want you to take the rest of the day and just work with chat, G, P, T, and create ideas that will enhance our business, and then let's get together tomorrow to discuss them. And he did that because he wanted people to realize the value already that exists using some of this technology. Well, these people came back with incredible ideas because they took the time to focus on them, and again, they interacted with chat, GPT. So it was a symbiotic, is probably the wrong word, but synergistic, kind of relationship, where they and the AI system worked together and created, apparently, what became really clever ideas that enhanced this customer's business. And the guy, when he first started working with this coach, was totally down on AI, but after that day of interaction with his staff, he recognized the value of it. And I think the really important key of AI is AI will not replace anyone. And that's what this gentleman said to me. He said, AI won't do it. People may replace other people, which really means they're not using AI properly, because if they were, when they find that they can use artificial intelligence to do the job that someone else is doing, you don't get rid of that person. You find something else for them to do. And the conversation that we had was about truck drivers who are involved in transporting freight from one place to another. If you get to the point where you have an autonomous vehicle, who can really do that, you still keep a driver behind the wheel, but that driver is now doing other things for the company, while the AI system does the driving, once it gets dependable enough to do that. So he said, there's no reason for AI to eliminate, and it won't. It's people that do it eliminate any job at all, which I think is a very clever and appropriate response. And I completely agree   Dan Swift ** 29:29 with that, you know, you think of other other technologies that are out there and how it disrupted, disrupted different industries. And the one example I like to use is the traffic light, you know. And I wonder, and I have no way of knowing this. I haven't researched this at all, but I wonder if there was any kind of pushback when they started putting in traffic lights. Because at that point in time, maybe you didn't have people directing traffic or something like that. Or maybe that was the event of the stop sign, it took it took away the jobs of people that were directing traffic or something like that. Maybe there was some kind of uproar over that. Maybe not, I don't know, but I like to think that things like that, you know. It disrupts the industry. But then people move on, and there are other other opportunities for them, and it progresses. It makes society progress forward.   Michael Hingson ** 30:06 And one would note that we still do use school crossing guards at a lot of schools.   Dan Swift ** 30:11 That is so true, that is true. Yeah, yeah. And especially, too, like talking about idea generation. I was talking to ginger. I forgot her last name, but she's the the president of pinstripe marketing, and she was saying that her team sometimes does the same thing that they they use chat GBT for idea generation. And I think, let's say Ashley, I think Ashley Mason, I think was her name, from Dasha social. The same thing they use, they use a chat GPT for idea generation, not not necessarily for creating the content, but for idea generation and the ideas it comes up with. It could be it can save you a lot of time. Well,   Michael Hingson ** 30:48 it can. And you know, I've heard over the last year plus how a lot of school teachers are very concerned that kids will just go off and get chat GPT to write their papers. And every time I started hearing that, I made the comment, why not let it do that? You're not thinking about it in the right way. If a kid goes off and just uses chat GPT to write their paper, they do that and they turn it into you. The question is, then, what are you as the teacher, going to do? And I submit that what the teachers ought to do is, when they assign a paper and the class all turns in their papers, then what you do is you take one period, and you give each student a minute to come up and defend without having the paper in front of them their paper. You'll find out very quickly who knows what. And it's, I think it's a potentially great teaching tool that   Dan Swift ** 31:48 is fascinating, that perspective is awesome. I love that.   Speaker 1 ** 31:52 Well, it makes sense. It   Dan Swift ** 31:55 certainly does. It certainly does. And that made me think of this too. You know, there's a lot of pushback from from artists about how that, you know, their their art was being used, or art is being used by AI to generate, you know, new art, essentially. And and musicians are saying the same thing that they're taking our stuff, it's getting fed into chat, GPT or whatever, and they're using it to train these different models. And I read this, this article. I don't even know where it was, but it's probably a couple months ago at this point. And the person made this comparison, and the person said, you know, it's really no different than a person learning how to paint in school by studying other people's art. You know, it's the same idea. It's just at a much, much much accelerated pace. And I thought, you know what that's that's kind of interesting. It's an interesting   Michael Hingson ** 32:45 perspective. It is. I do agree that we need to be concerned, that the human element is important. And there are a lot of things that people are are doing already to misuse some of this, this AI stuff, these AI tools, but we already have the dark web. We've had that for a while, too. I've never been to the dark web. I don't know how to get to it. That's fine. I don't need to go to the dark web. Besides that, I'll bet it's not accessible anyway. But the we've had the dark web, and people have accepted the fact that it's there, and there are people who monitor it and and all that. But the reality is, people are going to misuse things. They're going to be people who will misuse and, yeah, we have to be clever enough to try to ferret that out. But the fact of the matter is, AI offers so much already. One of the things that I heard, oh, gosh, I don't whether it was this year or late last year, was that, using artificial intelligence, Pfizer and other organizations actually created in only a couple of days? Or moderna, I guess, is the other one, the COVID vaccines that we have. If people had to do it alone, it would have taken them years that that we didn't have. And the reality is that using artificial intelligence, it was only a few days, and they had the beginnings of those solutions because they they created a really neat application and put the system to work. Why wouldn't we want to do that?   Dan Swift ** 34:23 I completely agree. I completely agree. And that's, again, that's how you move society forward. You know, it's similar to the idea of, you know, testing medicine on or testing medications on animals. For instance, you know, I love animals. You know, I love dogs, bunnies. I mean, the whole, the whole gamut, you know, love animals, but I understand the importance of, you know, well, do we test on them, or do we press on people, you know, you gotta, or do you not test? Or do just not you like you gotta. You gotta weigh out the pros and cons. And they're, they're definitely, definitely those with AI as well.   Michael Hingson ** 34:56 Well, I agree, and I. With animals and people. Now, I mean, as far as I'm concerned, we ought to be doing tests on politicians. You know, they're not people. Anyway. So I think when you decide to become a politician, you take a special pill that nobody seems to be able to prove, but they take dumb pills, so they're all there. But anyway, I'm with Mark Twain. Congress is at Grand Ole benevolent asylum for the helpless. So I'm an equal opportunity abuser, which is why we don't do politics on unstoppable mindset. We can have a lot of fun with it, I'm sure, but we sure could. It would be great talk about artificial intelligence. You got politicians. But the reality is that it's, it's really something that that brings so much opportunity, and I'm and it's going to continue to do that, and every day, as we see advances in what AI is doing, we will continue to see advances and what is open for us to be able to utilize it to accomplish, which is cool. I   Dan Swift ** 36:04 completely agree. Completely agree. Yeah,   Michael Hingson ** 36:06 so it'll be fun to see you know kind of how it goes. So are you, do you work for a company now that makes websites? Or what is your company that you work for? Do, sure.   Dan Swift ** 36:16 So I'm still in the education space, so I'm still, I'm like, in a state school managing a team of web professionals.   Michael Hingson ** 36:23 Okay, well, that's cool. So you keep the school sites and all the things that go along with it up at all that   Dan Swift ** 36:31 is correct. And we have lots of fun challenges when we start to integrate with third parties and got to make sure they're accessible too. And sometimes there's dialog that goes back and forth that people aren't happy with but, but it's my job to make sure, that's one of the things that we make sure happens, especially since I'm sure you've been following this. There's the Department of Justice ruling back in April, but I think it's anyone that's receiving state funding, they have to be. They have to follow the WCAG. Two point, I think, 2.1 double A compliance by April of 26 if you are a certain size, and my my institution, falls into that category. So we need to make sure that we were on the right path   Michael Hingson ** 37:06 well. And the reality is that has been around since 2010 but it took the the DOJ 12 years to finally come up with rules and regulations to implement section 508. Yep, but it's it's high time they did and they do need to do it for the rest of the internet, and that's coming, but people are just being slow. And for me personally, I think it's just amazing that it's taking so long. It's not like you have to redesign a box, that you have to go off and retool hardware. This is all code. Why should it be that difficult to do? But people throw roadblocks in your way, and so it becomes tough. Yeah, it's   Dan Swift ** 37:47 interesting, too. I remember reading this article, oh, gosh, this is probably, this is probably about a dozen years ago, and it said that, you know, the original web was 100% accessible, that it was just, you know, just text on a page pretty much. And you could do very, very simple layouts, you know, and then it got more convoluted. People would start doing tables for layouts, and tables within tables within tables, and so on and so forth. Like the original web it was, it was completely accessible. And now with, with all the the interactions we do with with client side scripting and everything like that, is just, it's a mess. If   Michael Hingson ** 38:19 you really want to hear an interesting thing, I like to look and I've done it for a long time, long before accessibe. I like to explore different sites and see how accessible they are. And one day I visited nsa.gov, the National Security Agency, which, of course, doesn't really exist. So I could tell you stories, but I went to nsa.gov, and I found that that was the most accessible website I had ever encountered. If you arrow down to a picture, for example, when you arrowed into it, suddenly you got on your screen reader a complete verbal description of what the picture was, and everything about that site was totally usable and totally accessible. I'd never seen a website that was so good contrast that with and it's changed. I want to be upfront about it, Martha Stewart Living. The first time I went to that website because I was selling products that Martha Stewart was interested. So I went to look at the website. It was totally inaccessible. The screen reader wouldn't talk at all. Now, I've been to Martha Stewart since, and it's and it's much more accessible, but, but I was just amazed@nsa.gov was so accessible. It was amazing, which I thought was really pretty cool. Of all places. You   Dan Swift ** 39:41 know, it's interesting. Before I started my my YouTube channel and podcast, I actually thought about creating a channel and or podcast about websites that are inaccessible, and I thought about calling companies out. And the more I thought about it, I was like, I don't know if I want to make that many people angry. I don't know if that's a   Michael Hingson ** 39:58 good idea. I'm. Would suggest going the other way, and maybe, you know, maybe we can work together on it. But I would rather feature websites that are accessible and tell the story of how they got there, how their people got there. I would think that would be, I hear what you're saying about making people angry. So I would think, rather than doing that, feature the places that are and why they are and and their stories, and that might help motivate more people to make their websites accessible. What do you think about that as an idea?   Dan Swift ** 40:28 I actually thought about that as well, and I was going backwards between that and and the other the negative side, because I thought, you know, bring that to light. Might actually force them to like by shedding light on it, might force them to make their site more accessible, whether what or not or not, no, but I definitely thought about those two sites.   Michael Hingson ** 40:45 Yeah, it's, it's, it's a challenge all the way around. Well, what was the very first thing you did, the first experience that you ever had dealing with accessibility that got you started down that road.   Dan Swift ** 40:58 I think it was like I said, when I work with that, that blind person, when I, when I first had that opportunity to see how he used the different web applications, we had the different web pages, and he was using a Mac. So he was using VoiceOver, he was using the, I think it's called the rotor menu, or roto something like that. Yeah, yep. So then after that happened, it was like, whoa. I need to get them back so I can, like, learn to use this as well and do my own testing. So the IT department had an old I asked them. I said, Hey guys, do you have any any old MacBooks that I can use? I was like, it can be old. I just need to test it. I need to, I need it to test for accessibility on the web. They hooked me up with an old machine, you know, it wasn't super old, you know, but it was. It worked for me. It gave me an opportunity to do my testing, and then I kind of became like the person in the department to do that. Everyone else, they didn't have the interest as much as I did. They recognized the importance of it, but they, they didn't have the same fire on the inside that I had, so I kind of took that on, and then like that. Now that I'm in the position of leadership, now it's more of a delegating that and making sure it still gets done. But I'm kind of like the resident expert in our in our area, so I'm still kind of the person that dives in a little bit by trying to make my team aware and do the things they need to do to make sure we're continuing, continuing to create accessible projects. You   Michael Hingson ** 42:20 mentioned earlier about the whole idea of third party products and so on and and dealing with them. What do you do? And how do you deal with a company? Let's say you you need to use somebody else's product and some of the things that the school system has to do, and you find they're not accessible. What do you do?   Dan Swift ** 42:42 So a lot of times, what will happen, I shouldn't say a lot of times. It's not uncommon for a department to make a purchase from a third party, and this is strictly, I'm talking in the web space. They might, they might make a purchase with a third party, and then they want us to integrate it. And this is a great example I had. It was actually in the spring the this, they had essentially a widget that would be on the on their particular set of pages, and there was a pop up that would appear. And don't get me started on pop ups, because I got very strong opinion about those. Me too, like I said, growing up, you know, late 90s, early 2000s very, very strong opinions about pop ups. So, but, but I encountered this, and it wasn't accessible. And I'm glad that in the position I'm in, I could say this unit, you need to talk to the company, and they need to fix this, or I'm taking it down. And I'm glad that I had the backing from, you know, from leadership, essentially, that I could do, I can make that claim and then do that, and the company ended up fixing it. So that was good. Another example was another department was getting ready to buy something. Actually, no, they had already purchased it, but they hadn't implemented it yet. The first example that was already implemented, that was I discovered that after the fact. So in the second example, they were getting ready to implement it, and they showed us another school that used it also a pop up. And I looked at it on the on the other school site, and I said, this isn't accessible. We cannot use this. No. And they said, Well, yes, it is. And I said, No, it isn't. And I explained to them, and I showed them how it was not accessible, and they ended up taking it back to their developers. Apparently there was a bug that they then fixed and they made it accessible, and then we could implement it. So it's nice that like that. I have the support from from leadership, that if there is something that is inaccessible, I have the power to kind of wheel my fist and take that down, take it off of our site. Do   Michael Hingson ** 44:31 you ever find that when some of this comes up within the school system, that departments push back, or have they caught on and recognize the value of accessibility, so they'll be supportive.   Dan Swift ** 44:45 I think the frustration with them becomes more of we bought this tool. We wish we had known this was an issue before we bought I think it's more of a like like that. We just wasted our time and money, possibly. But generally speaking, they do see the. Value of it, and they've recognized the importance of it. It's just more of a when others, there's more hoops everyone has to go through.   Michael Hingson ** 45:05 Yeah, and as you mentioned with pop ups, especially, it's a real challenge, because you could be on a website, and a lot of times A pop up will come up and it messes up the website for people with screen readers and so on. And part of the problem is we don't even always find the place to close or take down the pop up, which is really very frustrating   Dan Swift ** 45:30 Exactly, exactly the tab index could be off, or you could still be on the page somewhere, and it doesn't allow you to get into it and remove it, or, yeah, and extra bonus points if they also have an audio playing or a video playing inside of that.   Michael Hingson ** 45:44 Yeah, it really does make life a big challenge, which is very, very frustrating all the way around. Yeah, pop ups are definitely a big pain in the butt, and I know with accessibility, we're we're all very concerned about that, but still, pop ups do occur. And the neat thing about a product like accessibe, and one of the reasons I really support it, is it's scalable, and that is that as the people who develop the product at accessibe improve it, those improvements filter down to everybody using the widget, which is really cool, and that's important, because with individual websites where somebody has to code it in and keep monitoring it, as you pointed out, the problem is, if that's all you have, then you've got to keep paying people to to monitor everything, to make sure everything stays accessible and coded properly, whereas there are ways to be able to take advantage of something like accessibe, where what you're able to do is let it, monitor it, and as accessibe learns, and I've got some great examples where people contacted me because they had things like a shopping cart on a website that didn't work, but when accessibe fixed it, because it turns out there was something that needed to be addressed that got fixed for anybody using the product. Which is really cool.   Dan Swift ** 47:07 Yeah, that's really neat. I definitely appreciate things like that where, you know, you essentially fix something for one person, it's fixed for everyone, or a new feature gets added for someone, or, you know, a group of people, for instance, and then everyone is able to benefit from that. That's really, really awesome. I love that type of stuff.   Michael Hingson ** 47:22 Yeah, I think it's really so cool. How has all this business with accessibility and so on affected you in terms of your YouTube channel and podcasting and so on? How do you bring that into the process? That's that's   Dan Swift ** 47:37 really, really good question. I am very proud to say that I take the time to create transcripts of all my recordings, and then I go through them, and I check them for for accuracy, to make sure that things aren't correct, things are incorrect. Make sure things are correct, that they are not incorrect. So I'll make sure that those are there when the when the videos go live, those are available. Spotify creates them automatically for you. I don't know that you that I have the ability to modify them. I'm assuming I probably do, but honestly, I haven't checked into that. But so that's that's all accessible. When it comes to my web page, I make sure that all my images have the appropriate, you know, alt tags associated with them, that the the descriptions are there so people understand what the pictures are. I don't have a whole lot of pictures. Usually it's just the thumbnail for the videos, so just indicating what it is. And then I just try to be, you know, kind of, kind of text heavy. I try to make sure that my, you know, my links are not, you know, click here, learn more stuff like that. I make sure or they're not actual web addresses. I try to make sure that they're actual actionable. So when someone's using a screen reader and they go over a link, it actually is meaningful. And color contrast is another big one. I try to make sure my color contrast is meeting the appropriate level for WCAG, 2.1 double A which I can't remember what actual contrast is, but there's a contrast checker for it, which is really, really helpful   Michael Hingson ** 49:00 well. And the other, the other part about it is when somebody goes to your website again, of course, accessibility is different for different people, so when you're dealing with things like contrast or whatever, do people who come to the website have the ability to monitor or not monitor, but modify some of those settings so that they get maybe a higher contrast or change colors. Or do they have that ability?   Dan Swift ** 49:28 I They do not have that ability. I remember looking into a tool a while ago, and it was and actually, you know, at the school, we thought about developing a tool. It would be like a widget on the side that you could adjust on different things like that. You could do, you could remove images, you could remove animation, you could change color, contrast, that sort of thing. And it just be like a very predefined kind of kind of settings. But in my research, I found that a lot of times that causes other problems for people, and it kind of falls into the the arena of. Um, separate but equal. And there's a lot of issues with that right now in the accessibility space when it comes to the web. So for instance, there was a company, I forget what the company name was, but they had one of their things that they did was they would create text only versions of your pages. So you'd contract with them. They would they would scrape the content of your site. They would create a text version, text only version of your pages. So if people were using a screen reader, they could just follow that link and then browse the text only version. And there was litigation, and the company got sued, and the the person suing was successful, because it was essentially creating a separate argument.   Michael Hingson ** 50:34 And that's not necessarily separate, but equal is the problem, because if you only got the text, pictures are put on websites, graphs are put on websites. All of those other kinds of materials are put on websites for reasons. And so what really needs to happen is that those other things need to be made accessible, which is doable, and the whole web con excessive content. Accessibility Guidelines do offer the the information as to how to do that and what to do, but it is important that that other information be made available, because otherwise it really is separate, but not totally equal at   Dan Swift ** 51:11 all. That's absolutely true. Absolutely true. Yeah. So it   Michael Hingson ** 51:15 is a, it is something to, you know, to look at well, you've been doing a podcast and so on for a while. What are some challenges that someone might face that you advise people about if they're going to create their own podcast or a really productive YouTube channel,   Dan Swift ** 51:31 be real with yourself with the amount of time you have to dedicate to it, because what I found is that it takes a lot more time than I originally anticipated I thought going in, I thought, you know, so I typically try to record one or two people a week. When I first started out, I was only recording one person. And usually I would do, you know, record one day, edit the next day, you know, do the web page stuff. I would go with it, you know, I can knock it out in like an hour or two. But I wasn't anticipating the social media stuff that goes with it, the search engine optimization that goes with it, the research that goes with it, trying to so if I'm if I'm producing a video that's going to go on YouTube, what's hot at the moment? What are people actually searching for? What's going to grab people's attention? What kind of thumbnail do I have to create to grab someone's attention, where it's not clickbait, but it also represents what I'm actually talking to the person about, and still interesting. So it's a lot of a lot of that research, a lot of that sort of thing. It just eats up a lot a lot of time when it comes to like the transcripts, for instance, that was those super easy on their number of services out there that created automatically for you, and they just have to read through it and make sure it's okay. I know YouTube will do it as well. I found that YouTube isn't as good as some of the other services that are out there, but in a bind, you can at least rely on YouTube and then go and edit from that point. But yet, time is definitely a big one. I would say, if anyone is starting to do it, make sure you have some serious time to dedicate several, several hours a week, I would say, upwards, you know, probably a good, you know, four to 10 hours a week is what I would estimate in the moment. If you're looking to produce a 30 minute segment once or twice a week, I would estimate about that time.   Michael Hingson ** 53:11 Yeah, one of the things I've been hearing about videos is that that the trend is is clearly not to have long videos, but only 32nd videos, and put them vertical as opposed to horizontal. And anything over 30 seconds is is not good, which seems to me to really not challenge people to deal with having enough content to make something relevant, because you can't do everything in 30 seconds exactly,   Dan Swift ** 53:41 and what I found too. So this was very this was a little bit of a learning curve for me. So with, with the YouTube shorts that you have, they have to be a minute or less. I mean, now they're actually in the process of changing it to three minutes or less. I do not have that access yet, but it has Go ahead, yeah, yeah. Yeah, so. But what I'm finding Michael is that the people that so I might create this a great example. So I was interviewing a comedian in New York City, Meredith Dietz, awesome, awesome episode. But I was talking to her about becoming a comedian, and I made about four different shorts for her from her video, and I was doing a new one each week to kind of promote it. And the videos, for me, they were getting a lot I was getting anywhere between maybe 315 100 views on the short for me, that was awesome. For other people, you know, that might be nothing, but for me, that was awesome. But what I found was that the people that watch the shorts aren't necessarily the same people that watch the long form videos. So I'm or, or I might get subscribers from people that watch the shorts, but then they're not actually watching the video. And in the end, that kind of hurts your channel, because it's showing, it's telling the YouTube I'm gonna use air quotes, YouTube algorithm that my subscribers aren't interested in my content, and it ends up hurting me more. So anyone that's trying to play that game. And be aware of that. You know, you can't get more subscribers through shorts, but if you're not converting them, it's going to hurt you.   Michael Hingson ** 55:05 I can accept three minutes, but 30 seconds just seems to be really strange. And I was asked once to produce a demonstration of accessibe on a website. They said you got to do it in 30 seconds, or no more than a minute, but preferably 30 seconds. Well, you can't do that if, in part, you're also trying to explain what a screen reader is and everything else. The reality is, there's got to be some tolerance. And I think that the potential is there to do that. But it isn't all about eyesight, which is, of course, the real issue from my perspective. Anyway.   Dan Swift ** 55:41 Yeah, I completely agree. I think what YouTube is trying to do, and I believe in getting this from Tiktok, I think Tiktok has three up to three minutes. Actually, there might be 10 minutes now that I think about it, but, but I think they're trying to follow the trend, and it's like, let's make videos slightly longer and see how that goes. So be very curious to see how that all pans out.   Michael Hingson ** 55:58 Well. And I think that makes sense. I think there's some value in that, but 30 seconds is not enough time to get real content, and if people dumb down to that point, then that's pretty scary. So I'm glad to hear that the trend seems to be going a little bit longer, which is, which is a good thing, which is pretty important to be able to do. Yeah, I completely   Dan Swift ** 56:21 agree. Because like that, the trend right now, it's, you know, people, they want stuff immediately, and if you don't catch them in 10 seconds, they're swiping onto something else, which is which is very challenging, at least, especially for me and what I do. Who's   Michael Hingson ** 56:32 the most inspiring guest that you've ever had on your podcast?   Dan Swift ** 56:37 Michael, this is a good one. This is a good one. So the video for Ashley Mason. She is a social media marketing she created a social medi

“Infrared saunas are one tool that helps with 50% of the hallmarks of aging,” explains Connie Zack.  Zack, Co-Founder of Sunlighten, joins us to explain the science of infrared saunas—how it works, why it's different from traditional saunas, the profound benefits, plus:  - Connie's story (~2:25) - Mercury poisoning (~6:00) - What is infrared (~7:50) - The difference from traditional saunas (~9:15) - Heat delivery of saunas (~11:10) - Detoxification (~13:30) - Cardiovascular benefits (~16:20) - More benefits (~17:10) - Cellular health (~21:20) - Gender differences (~24:35) - The impact on women's heart health (~27:50) - Duration, frequency, & temperature (~30:18) - Pre- & post-sauna hydration (~33:45) - The future of infrared sauna technology (~36:45) Referenced in the episode:  - Follow Connie on Instagram (@conniejozack) - Check out Sunlighten (https://www.sunlighten.com/)  - Research by Ashley Mason, M.D., on depression & infrared (https://www.tandfonline.com/doi/full/10.1080/02656736.2024.2351459)  - The Blood, Urine, Sweat study (DOI:10.1007/s00244-010-9611-5)  - Research on improved cardiovascular health (https://doi.org/10.1016/S0735-1097(01)01467-X)  We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com. Learn more about your ad choices. Visit megaphone.fm/adchoices

View the Show Notes Page for This Episode Become a Member to Receive Exclusive Content Sign Up to Receive Peter's Weekly Newsletter Ashley Mason is a clinical psychologist and an associate professor at UCSF, where she leads the Sleep, Eating, and Affect (SEA) Laboratory. In this episode, Ashley provides a masterclass on cognitive behavioral therapy for insomnia (CBT-I), detailing techniques like time in bed restriction, stimulus control, and cognitive restructuring to improve sleep. She explains how to manage racing thoughts and anxiety, optimize sleep environments, and use practical tools like sleep diaries to track progress. She also offers detailed guidance on sleep hygiene; explores the impact of temperature regulation, blue light exposure, and bedtime routines; and offers guidance on finding a CBT-I therapist, along with sharing practical steps you can take on your own before seeking professional help. We discuss: Defining insomnia: diagnosis, prevalence, and misconceptions [3:00]; How insomnia develops, and breaking the cycle with cognitive behavioral therapy for insomnia (CBT-I) [7:45]; The different types of insomnia, and the impact of anxiety, hydration, temperature, and more on sleep [11:45]; The core principles of cognitive behavioral therapy (CBT) and how CBT-I is used to treat insomnia [20:00]; Implementing CBT-I: time in bed restriction, sleep scheduling, and the effect of napping [29:45]; Navigating family and partner sleep schedules, falling asleep on the couch, sleep chronotypes, and more [39:45]; Key aspects of sleep hygiene: temperature, light exposure, and circadian rhythm disruptions [44:45]; Blue light and mental stimulation before bed, and the utility of A-B testing sleep habits [52:45]; Other simple interventions that may improve sleep [57:30]; Ashley's view on relaxation techniques and mindfulness-based practices [1:02:30]; The effectiveness of CBT-I, the role of sleep trackers, and best practices for managing nighttime awakenings [1:04:15]; Guidance on intake of food and alcohol for good sleep [1:16:30]; Reframing thoughts and nighttime anxiety to reduce sleep disruptions [1:18:45]; Ashley's take on sleep supplements like melatonin [1:21:45]; How to safely taper off sleep medications like benzos and Ambien [1:26:00]; Sleep problems that need to be addressed before CBT-I can be implemented [1:38:30]; The importance of prioritizing a consistent wake-up time over a fixed bedtime for better sleep regulation [1:40:15]; Process S and Process C: the science of sleep pressure and circadian rhythms [1:45:15]; How exercise too close to bedtime may impact sleep [1:47:45]; The structure and variability of CBT-I, Ashley's approach, and tips for finding a therapist [1:50:30]; The effect of sauna and cold plunge before bed on sleep quality [1:56:00]; Key takeaways on CBT-I, and why no one should have to suffer from insomnia [1:58:15]; and More. Connect With Peter on Twitter, Instagram, Facebook and YouTube

Ashley Mason founded Dash of Social, a digital marketing consultancy specializing in social media management, SEO, paid ads, and public relations. She focuses on service-based businesses. Outside of work, she enjoys running and reading.   Ashley explains how Trello has been a game-changer in her business. Initially a pen-and-paper person, she switched to digital tools for project management and loves the visual, creative aspect of Trello.   Ashley emphasizes the importance of networking, particularly through a local Facebook group for women entrepreneurs. Consistently participating in this group, sharing her story, and offering free marketing advice have helped her build relationships and attract clients.   Additionally, she recommends starting small with marketing efforts, focusing on one or two platforms at a time instead of trying to do everything at once.   Website: Dash of Social  LinkedIn: Ashley (Mason) DiBiase  Facebook: Dash of Social  Instagram: dashofsocial   Previous Episode: iam236-marketing-consultant-and-founder-provides-digital-marketing-services-to-service-based-business   Check out our CEO Hack Buzz Newsletter–our premium newsletter with hacks and nuggets to level up your organization. Sign up HERE.  I AM CEO Handbook Volume 3 is HERE and it's FREE. Get your copy here: http://cbnation.co/iamceo3. Get the 100+ things that you can learn from 1600 business podcasts we recorded. Hear Gresh's story, learn the 16 business pillars from the podcast, find out about CBNation Architects and why you might be one and so much more. Did we mention it was FREE? Download it today!

Content marketing remains a vital strategy for businesses, as Ashley Mason emphasizes the importance of having a diverse content approach that includes social media, email marketing, and blogging. She discusses how to effectively leverage video content and AI tools to enhance audience engagement while maintaining authenticity. Ashley also highlights the significance of understanding where your audience spends their time, noting that being adaptable in your marketing strategy can lead to better results. The conversation further explores the growing popularity of podcasts and best practices for maintaining consistency in marketing efforts. Ultimately, Ashley advocates for starting small and scaling your marketing initiatives to avoid overwhelm and foster sustainable growth.Takeaways: Blogging is far from dead; it remains a powerful tool for driving website traffic and establishing credibility. A diverse content marketing strategy is essential to reach audiences across various platforms effectively. Video content is important for building trust and relationships, especially when edited for sound-off viewing. Utilizing AI tools can enhance content creation, but human creativity should remain at the core. Maintaining consistency in marketing efforts is crucial; focus on quality over quantity. Understanding your target audience's preferences can guide your marketing strategies effectively. Links referenced in this episode:dashofsocial.comCompanies mentioned in this episode: Dash Social Hootsuite Buffer HubSpot Mailchimp Klaviyo Constant Contact Descript Squadcast

Send us a textAshley Mason is the founder of Dash of Social, a content marketing agency specializing in social media management, blog content, and email marketing. Working closely with their clients, Ashley and her team help small businesses and tech startups craft and execute value-driven marketing strategies designed to establish thought leadership, grow online communities, and drive brand awareness. Additionally, Ashley founded Massachusetts Business Network in 2022, which is the only statewide publication that provides free to low cost resources that support organizations with increasing their visibility and establishing thought leadership through its podcast, blog, and directory. Ashley is a graduate of Stonehill College, where she received her Bachelor's Degree in Business Administration with a concentration in Marketing. She is a TEDx speaker, has been named a 40 Under 40 Honoree by Cape & Plymouth Business Media, and was recognized as Best Social Media Specialist by Boston Business Women. Ashley currently serves as a Board Member for the Brockton Visiting Nurse Association (BVNA) and Middleboro Public Library. When she isn't working, you can find her running on her Peloton or curled up on the couch with a book.https://dashofsocial.com/Support the showif you enjoyed the show be sure to check out my info:https://app.wingcard.io/ROB3SA64

Ashley Mason is the founder of Dash of Social, a content marketing agency specializing in social media management, blog content, and email marketing. Working closely with their clients, Ashley and her team help small businesses and tech startups craft and execute value-driven marketing strategies designed to establish thought leadership, grow online communities, and drive brand awareness. Additionally, Ashley founded Massachusetts Business Network in 2022, which is the only statewide publication that provides free to low-cost resources that support organizations with increasing their visibility and establishing thought leadership through its podcast, blog, and directory. Ashley is a graduate of Stonehill College, where she received her Bachelor's Degree in Business Administration with a concentration in Marketing. She is a TEDx speaker, has been named a 40 Under 40 Honoree by Cape & Plymouth Business Media, and was recognized as Best Social Media Specialist by Boston Businesswomen. Ashley currently serves as a Board Member for the Brockton Visiting Nurse Association (BVNA), Middleboro Public Library, and South Shore Young Professionals (SSYP). When she isn't working, you can find her running on her Peloton or curled up on the couch with a book. Ashley's Website: Dash of Social® - Social Media Management & Consulting Services From James: FREE Passive Income Masterclass

Today on the Sauna Talk podcast we welcome Ashley Mason. Ashley Mason, earned her PhD in clinical psychology from the University of Arizona. She is an Associate Professor of Psychiatry in the Weill Institute for Neurosciences and the UCSF Osher Center for Integrative Health. Ashley is a clinical psychologist and directs behavioral treatment for insomnia at the UCSF Osher Center Clinic. She is Director of the UCSF Sleep, Affect, and Eating (SEA) Lab. Ashley is the Co-Director of the UCSF Center for Obesity Assessment, Study, and Treatment (COAST). She is primarily a researcher but also treats patients for insomnia within the Osher Center Sleep Clinic. Whole body hyperthermia In our chat today, you'll learn about her work surrounding “whole body hyperthermia.” Her 2023 BrainMind Summit presentation touches upon sauna and how heat treatment may have a positive impact on depression by regulating body temperature. Reintegrating thermal stress could be an effective approach to treating some individuals with depression.   Heat treatment and antidepressant effects There is correlation between core body temperature and depression. Editing thermal stress out of our lives (air conditioning, climate controlled indoor living has put is in “the narrow band.”, when all along, acute heat stress could help us! Especially when the idea of an ice cold lake plunge after sauna is about the best idea we've ever heard! I'm pleased to welcome Ashley Mason to Sauna Talk.

In this episode of Content Logistics, hosts Baylee Gunnell and Dallion Durán-Ballén  chat with Ashley Mason, founder of Dash of Social. Ashley shares insights on leveraging C-suite executives' personal brands for company awareness on LinkedIn.Ashley emphasizes the importance of tapping into executives' existing networks and using their profiles to amplify company messages. She suggests starting with low-commitment posts and gradually increasing frequency. To create content, Ashley recommends recording conversations with executives and using transcripts for social media posts.The discussion covers practical tips for managing up, setting realistic expectations, and using content buckets for organization. Ashley also highlights the value of consistency over frequency in posting. The conversation wraps up with advice on analytics, tools for streamlining social media efforts, and the importance of just getting started with social media marketing.

Send us a textWelcome to another engaging episode of The Savvy Scribe Podcast! Today, we're joined by Ashley Mason, the savvy founder of Dash of Social, who's here to demystify the ins and outs of impactful content marketing. From blogs to the buzzing world of social media, Ashley brings her A-game, sharing valuable insights from her eight-year journey in building a content marketing agency.Diving Into the Trifecta of Content Marketing SuccessIn today's episode, we'll explore how Ashley uses a holistic approach to amplify her clients' presence online. Not only will you learn how to elevate your own or your clients' visibility, but you'll also get a peek into the tactical strategies that can be applied directly to your business or personal brand.Today on The Savvy Scribe Podcast:The Evolution of a Content Marketer: From blogging novice to agency owner, discover Ashley's journey and the pivotal moments that shaped her career.Blogging Is Not Dead: Insights into how blogging serves as a cornerstone for establishing thought leadership and driving traffic.Social Media Strategies: Why choosing the right platform matters and how to tailor content that resonates with your target audience.Influencer Partnerships: Leveraging human-focused content to enhance engagement and authenticity.Email Marketing & Lead Magnets: How integrated marketing efforts can create a seamless funnel for client conversion.The Role of AI in Content Marketing: Ashley shares her thoughts on the future of automation and personalization in marketing strategies.Mentioned Resources:Hootsuite and Buffer reports for demographic insights on social media platWelcome to the Savvy Scribe Podcast, I'm so glad you're here! Before we start the show, if you're interested, we have a free Facebook group called "Savvy Nurse Writer Community"I appreciate you following me and listening today. I would LOVE for you to subscribe: ITUNESAnd if you love it, can I ask for a

In today's episode, my guest is Ashley Mason, the founder of Dash of Social, a content marketing agency. We explore how social media can transform your brand, where business leaders should begin with personal branding, the role of humanized content, what no longer works, and areas to pay attention.  Ashley shares actionable advice on content pillars, avoiding social media burnout, and which platforms can help business leaders in B2B establish thought leadership and increase brand visibility. Timestamps: 00:00 - Introduction to the episode and Ashley Mason's background 02:33 - Ashley's journey into content marketing and social media 04:12 - Where business leaders should begin with personal branding: Focus on content pillars and goals 05:45 - How to pick the right social platforms based on audience demographics 06:31 - Tips for maintaining consistency on social media to avoid burnout 08:09 - Importance of mixing personal and professional content to build trust 10:21 - Avoiding burnout: Batch content creation and focus on inspired content 12:50 - Quick tips for upleveling your LinkedIn presence 14:14 - Optimizing LinkedIn profiles: Headline, bio, and career history 17:14 - Metrics that matter: Why likes are a vanity metric 19:12 - The importance of “lurkers” and long-term social media impact 20:45 - Avoiding outdated strategies: Creative ways to keep engagement high on LinkedIn 22:11 - Hashtags on LinkedIn and other platforms: Do they still matter 24:45 - B2B on TikTok: How to make it work for business leaders 28:23 - Building a content bank for TikTok and creating searchable content 29:52 - Twitter (X) for personal branding: Industry-specific use cases Key Takeaways: Start with Clear Content Pillars: Before diving into social media, identify your content pillars—what you want to be known for. This helps focus your strategy and ensures your message aligns with your goals and target audience. Consistency Over Frequency: Posting consistently, even just once a week, is more effective than trying to flood your audience with content. The goal is to establish a rhythm that your followers can depend on, which keeps you top of mind without burning out. Humanize Your Brand: Personal content that shows the human side of your leadership is key to building trust. Sharing achievements, challenges, and personal insights makes your audience relate to you and, in turn, more likely to engage with your brand. Metrics Beyond Likes: Focus on metrics that show deeper engagement, like comments, shares, and direct website traffic. These are more meaningful indicators of whether your content is resonating with your audience than likes alone. Rate, Review, & Follow on Apple Podcasts & Spotify “I love Christie and The Business That Story Built podcast!” Does that sound like you? Please consider rating and reviewing my show! This helps me support more people like you who want to build a stronger business. On Apple Podcasts, click here, scroll to the bottom, tap to rate with five stars, and select “Write a Review.” Then be sure to let me know what you loved most about the episode! For Spotify, tap here on your mobile phone, follow the podcast, listen to the show, then find the rating icon below the description, and tap to rate with five stars. How to reach Ashley Mason www.dashofsocial.com www.linkedin.com/in/ashleyjeanmason www.twitter.com/ashjeanmason www.instagram.com/dashofsocial How to reach Christie Bilbrey www.christiebilbrey.com hello@christiebilbrey.com   LinkedIn: https://www.linkedin.com/in/christiebilbrey/ Instagram: https://instagram.com/christiebilbrey Grow Your Business as a Podcast Guest: https://bit.ly/pod-guesting

Mastering Social Media MarketingIn a recent episode of "The Thoughtful Entrepreneur," host Josh explores the nuances of social media marketing with Ashley Mason, founder of Dash of Social. This content marketing agency excels in social media management, blog content, email marketing, and overall marketing strategy, particularly for tech startups and smaller companies. The discussion is packed with insights on the current state of social media marketing, the role of AI, and the significance of authenticity and personal connections in crafting a successful marketing strategy.Ashley Mason underscores a notable shift towards "human-centric content," emphasizing the importance of showcasing the people behind a business. This approach builds trust and relatability, creates emotional connections, and helps businesses stand out in a crowded marketplace. Additionally, video content continues to dominate social media, with short-form videos, live streaming, and behind-the-scenes glimpses being particularly effective. AI is also becoming a powerful tool in marketing, aiding in idea generation, data analysis, and personalization, though it should complement, not replace, human creativity and connection.Josh and Ashley agree on the growing importance of authenticity in content. Audiences are increasingly discerning and can easily spot inauthentic content. To maintain authenticity, businesses should avoid generic messaging, share personal stories, and be transparent about their practices and values. Ashley also highlights the importance of a multi-faceted marketing strategy, including public relations, paid advertising, SEO, blogging, and email marketing. For those not ready to hire a marketing agency, Ashley encourages proactive steps like consultations, educational resources, and social media engagement to enhance marketing efforts. Listeners are invited to connect with Dash of Social for further insights and support in their marketing journey.About Ashley Mason:Ashley Mason is the founder of Dash of Social, a content marketing agency specializing in social media management, blog content, and email marketing.Additionally, Ashley founded Massachusetts Business Network in 2022, which is the only statewide publication that provides free to low cost resources that support organizations with increasing their visibility and establishing thought leadership through its podcast, blog, and directory. Ashley is a graduate of Stonehill College, where she received her Bachelor's Degree in Business Administration with a concentration in Marketing. She is a TEDx speaker, has been named a 40 Under 40 Honoree by Cape & Plymouth Business Media, and was recognized as Best Social Media Specialist by Boston Business Women. Ashley currently serves as a Board Member for the Brockton Visiting Nurse Association (BVNA), Middleboro Public Library, and South Shore Young Professionals (SSYP). When she isn't working, you can find her running on her Peloton or curled up on the couch with a book.About Dash of Social:A content marketing agency specializing in social media management, blog content, and email marketing. Working closely with their clients, Ashley and her team help small businesses and tech startups craft and execute value-driven marketing strategies designed to establish thought leadership, grow online communities, and drive brand awareness.Apply to be a Guest on The Thoughtful Entrepreneur: https://go.upmyinfluence.com/podcast-guestLinks Mentioned in this Episode:Want to learn more? Check out Dash of Social website athttps://dashofsocial.com/Check out Dash of Social on LinkedIn at

In this episode, we have Ashley Mason, founder of Dash of Social, a content marketing agency specializing in social media management, blog content, and email marketing.   Ashley is a graduate of Stonehill College with a Bachelor's Degree in Business Administration and a Concentration in Marketing. She is also a TEDx speaker and has been recognized as the best social media specialist by Boston Business Women. Ashley's passion for supporting businesses led her to found Massachusetts Business Network.   Ashley emphasizes the importance of not putting all your eggs in one basket and incorporating several channels like social media, email, blog, PR, paid ads, and SEO for better results. Website: Dash of Social  Other: Massachusetts Business Network LinkedIn: Ashely Mason Facebook: Dash of Social   Check out our CEO Hack Buzz Newsletter–our premium newsletter with hacks and nuggets to level up your organization. Sign up HERE.  I AM CEO Handbook Volume 3 is HERE and it's FREE. Get your copy here: http://cbnation.co/iamceo3. Get the 100+ things that you can learn from 1600 business podcasts we recorded. Hear Gresh's story, learn the 16 business pillars from the podcast, find out about CBNation Architects and why you might be one and so much more. Did we mention it was FREE? Download it today!

Does your daily schedule feel like barely controlled chaos? Do you need a better system? To discover tools and tips that will put you in control of your time and reduce your workload, Brooke Sellas interviews Ashley Mason.Guest: Ashley MasonReview our show on Apple Podcasts.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

For the first episode of She Means Business, our hosts, Jessica Ponyrko of Anchor Watch Marketing and Yvana Osborne of Marshfield Community Media sit down with Christine Perkett, CEO and Founder of Mindfull Marketing and PR and Owner of Yup Sup Coastal Boutique and Ashley Mason, Founder of Dash of Social and Massachusetts Business Network to discuss what it means to be a woman in the Marketing industry and balancing your needs with the needs of your clients. Tune in for an insightful conversation on how these multi-business owners get it all done!

Welcome to the daily304 – your window into Wonderful, Almost Heaven, West Virginia.   Today is Saturday, June 1, 2024. Live on the Levee gears up for a summer of fantastic music in the Capital City… 2024 small business winners share how working with the WV SBDC business coaches helped them achieve their goals…and Huntington is named one of the best places to live and retire…on today's daily304. #1 – From LIVE ON THE LEVEE – Save your Friday evenings for Live on the Levee summer concert series taking place at Haddad Riverfront Park in Charleston. The 2024 lineup includes a wide mix of music, including local artist John Inghram Presents: A Tribute to the Talking Heads. Expect a festive atmosphere with plenty of food and drink vendors. View the schedule at liveontheleveecharleston.com. Read more: https://liveontheleveecharleston.com/2024-events   #2 – From WV COMMERCE – The WV SBDC celebrated four incredible small business owners during this year's Small Business Week, which took place April 28 to May 4, 2024. Ashley Mason, owner of Charlotte's Café Lisa Fritsch, President of Agile5 Technologies, Inc. Jae Lehew, owner of S&S Fine Diamonds and Jewelry James Merrill, CEO/Owner of Hasten Services LLC Listen to their testimonies about how WV SBDC business coaches helped them achieve their goals. Visit www.wvsbdc.com to view upcoming training events or learn how you can become a client.  Watch the video: https://www.youtube.com/watch?si=S3NN-zNJ1XFGg_nY&v=T4XDr476Rjk&feature=youtu.be   #3 – From WOWK-TV – One West Virginia city has been named one of the 100 best places to live and 50 best places to retire. According to a new report from U.S. News, Huntington took 86th in the Best Places to Live category and 48th in Best Places to Retire. The study ranked the 150 largest cities for the best places to live, and the 150 largest metropolitan areas for the best places to retire. “The hard work of the citizens of Huntington and our partners are beginning to be affirmed,” said Huntington Mayor Steve Williams.  Read more: https://www.wowktv.com/news/huntington-named-one-of-the-top-100-cities-to-live-retire/   Find these stories and more at wv.gov/daily304. The daily304 curated news and information is brought to you by the West Virginia Department of Commerce: Sharing the wealth, beauty and opportunity in West Virginia with the world. Follow the daily304 on Facebook, Twitter and Instagram @daily304. Or find us online at wv.gov and just click the daily304 logo.  That's all for now. Take care. Be safe. Get outside and enjoy all the opportunity West Virginia has to offer.  

In today's episode, Ashley Mason, founder of Dash of Social, shares her journey of starting a content marketing agency and specializing in social media and influencer marketing. She discusses the power of partnerships and how they can benefit both parties involved. Ashley also talks about the importance of finding the right partners and offers tips on how to choose them. She shares examples of successful partnerships, such as co-authored blog posts and joint events, and emphasizes the impact they can have on businesses. Ashley also discusses the Massachusetts Business Network, a community she created to provide free resources and support to local businesses.   Join us to hear to also here how we brainstormed some ways that you can use this marketing strategy to grow your business right now!   By the end of this episode, you'll be on your way to building strong partnerships in your marketing and skyrocketing your growth as a result. Enjoy!   Mentioned in this episode Dash of Social on Instagram Dash of Social's Main Website Offer Optimization Scorecard Leave a Podcast Review Subscribe   Work/Connect with me: Offer Optimization Scorecard Book a Call   Tune in to start taking your business and life to the next level today and don't forget to subscribe or follow the podcast to make sure you don't miss any future episodes. Visit https://jessicamillercoaching.com/ to learn more. You can also follow me on Instagram (@jessicadioguardimiller) and Facebook.

Ashley Mason, the visionary behind Dash Social, shares her story in this week's episode. From childhood entrepreneurial games to a professional journey shaped by personal trials, including her mother's battle with glioblastoma, Ashley's story is a powerful narrative of resilience, passion, and success. Her early love for writing and a pivotal life event forged a path to founding her marketing agency, highlighting the strength found in facing life's unpredictability with determination.Key Insights:Childhood Entrepreneurship: Ashley's early inclination towards entrepreneurship set the stage for her future endeavors.Life's Impermanence: A family health crisis brought a new perspective on life, influencing Ashley's professional and personal choices.From Passion to Profession: Ashley successfully transformed her love for writing and social connections into a thriving business.In-Depth Takeaways:Entrepreneurial Beginnings: Ashley's journey began with childhood games, evolving into a serious pursuit of blogging in high school. This early start laid the groundwork for her career, emphasizing the value of nurturing one's passions from a young age.Pivotal Moments: The diagnosis of Ashley's mother with glioblastoma was a stark reminder of life's fragility. This event was a turning point, driving Ashley to prioritize meaningful work and live with intention.Career Transformation: Ashley's path from a blogger to the founder of Dash Social exemplifies how personal experiences and interests can culminate in professional success, proving that with resilience and passion, obstacles can become opportunities.Ashley Mason, founder of Dash of Social, specializes in helping small businesses and entrepreneurs elevate their online presence through strategic marketing. Beyond her agency, she founded the Massachusetts Business Network, fostering visibility and thought leadership for local organizations. Ashley's multifaceted career, bolstered by her education in Business Administration and roles on various boards, reflects her commitment to community and professional excellence.http://www.dashofsocial.comhttp://www.massachusettsbusinessnetwork.comThe Life Shift Podcast Links:Subscribe and support: http://patreon.com/thelifeshiftpodcastInstagram: http://www.instagram.com/thelifeshiftpodcastFacebook: http://www.facebook.com/thelifeshiftpodcastMore ways to connect: http://www.thelifeshiftpodcast.com Hosted on Acast. See acast.com/privacy for more information.

Today we welcome back Dr. Charles Raison to this Sauna Talk podcast part 2. I encourage you to check in with Part one, where Chuck and i work from the starting block about Sauna health benefits and research surrounding hypethermia and hot/cold contrast therapy. In this episode, by design we go deeper. We unpack hot cold therapy as a novel treatment for mental health. 101.3 101.3 isn't just the radio frequency for a hit music station in the Twin Cities. We have foundational research surrounding the effects on the body and the mind of achieving this core body temperature. Ashley Mason's work at University of California San Francisco is expanding upon the psychological and physiological effects of this level of heat stress when reaching this core body temperature. Physically, from, for example the standpoint of blood pressure and heart rate variability. Yet how do these physical changes affect people's moods? Specifically, as a possible novel treatment in the area of depression, anxiety, and other mental health issues. Totonu The Japanese have a word for that nirvana feeling we get after a few sauna rounds and cold therapy action. They call it Totonu. And there is actually a published study on the neuro effects of sauna bathing. We link to this study on the Sauna Research Institute website as well as on SaunaTimes websites. In the study, it is recognized that sauna is an activity that promotes relaxation and health. Three cycles of sauna, cold, rest lowers your heart rate and makes you feel more relaxed. Intense feelings of happiness have been reported shortly after enjoying a hot sauna and cold water, what is known in Japan as the “totonou” state. With this contrast therapy, we achieve a lower heart rate, changes of brain waves, and better metabolic health through the increase in brown fat production – known as “the good fat”. And one could argue that, for those horizontally challenged, sauna use raises heart rate to about the state we achieve with a fast walk. So there is a weight loss association to regular sauna use. But this is not something i'd get the scale out to rely upon. The Vail Project – Eagle Valley We discuss a “Top Flight Sauna” for Vail Health's Behavioral Health Innovation Center. Right now in development, the CHILL'D Study (“Cold and Heat Investigation to Lower Levels of Depression”) will explore ways to optimize the proven benefits of hyperthermia for depression, including whether adding cold to heat will improve outcomes and whether hyperthermia can be effectively combined with standard antidepressants.   Vail Health is especially interested in thermic bathing within ancient practices. Many of us listening enjoy Nordic style sauna, where we pay homage to the origins of the word sauna (Finland). And sometimes many spend a lot of effort scolding its improper pronunciation. Yet, for those of us that share and know that good feeling, the definition of sauna is arguably much more important than its pronunciation. And for that matter, the definition of sauna is universal and straightforward: Sauna Definition: A room, often lined with wood, with a heat source that heats rocks to sufficient temperature to create steam when water is tossed on rocks. So, for example, Temascal, Native American Sweat Lodge, Banya and venik treatments, are all ancient sauna sweat bathing practices. Chris Lindley is Chief Population Health Officer, Vail Health and the Executive Director, Eagle Valley Behavioral HealthExecutive Director at Eagle Valley Behavioral Health. I will save his bio for what I hope to be a dedicated podcast interview with Chris. But a quick note: Chris's education and passion revolve around improving the population's health, emergency response, and wellness. Chris is a decorated combat veteran, receiving a Bronze Star and Presidential Citation while leading troops in Iraq in 2005. The convergence of the Sauna Research Institute, Vail Health, and the work happening with Charles through Ashley in San Francisco, Chris and team at Vail Health, as well as at Harvard are exciting examples for all of us, that right now, what we all know to be true is being studied and researched. Sauna is good for us! Soon, as we continue to unpack and understand how.. and why.. and how much.. I will say, I hope you enjoy my visit with Dr. Charles Raison.. and Sauna on!

Today we welcome a very special guest to Sauna Talk: Dr. Charles Raison. His biography is as follows: Dr. Raison is a the Mary Sue and Mike Shannon Chair for Healthy Minds, Children & Families in the School of Human Ecology and a Professor in the Department of Psychiatry at the University of Wisconsin – Madison. Dr. Raison received his medical degree from Washington University in St Louis, Missouri, where he was elected to Alpha Omega Alpha and won the Missouri State Medical Association Award. He completed residency training at the UCLA Neuropsychiatric Institute and Hospital in Los Angeles. In addition to his medical training, Dr. Raison obtained his Masters of English from the University of Denver. Dr. Raison has written and published over 100 scientific papers as well over 20 review papers and editorials. Chapters he has written have been featured in over 30 books, and he has written two books, most recently The New Mind-Body Science of Depression, published by WW Norton in 2017. Dr. Raison's publications have been cited over 14,000 times, with three publications having more than 1,000 citations. His H-index is 44. The recipient of several teaching awards, Dr. Raison has received research funding from the National Institute of Mental Health, National Center for Complementary and Alternative Medicine, and the Centers for Disease Control and Prevention. His visionary work focuses on the treatment of depression in response to illness and stress, translating neurobiological findings into novel interventions. In addition to his activities at University of Wisconsin-Madison, Dr. Raison is the mental health expert for CNN.com.” Reference: UW-Madisonhttps://www.psychiatry.wisc.edu › staff › raison-charles Sauna Talk excerpts We discuss Charles' academic and personal background, how he has been interested in World's ancient practices including Buddist Tuumo meditation, where Tibetan monks are wrapped in cold wet blankets and through breathing and meditation, are able to warm themselves for a long period of time. The area around research and studies to treat depression are of special interest. Reaching a hypothermia state has proven health benefits. Dr. Raison's 2010 depression study with 16 people, who reached 101.3 degrees f. shown a marketed decrease in depression. The participants actually lowered their internal body temperature. The World leader in Hypothermia We discuss other work and studies happening right now in the United States, through Harvard University and Massachusetts General. Also Ashley Mason's work in San Francisco. More on this soon! The Vail sauna lab Eagle County Co. is an interesting place. The disparity of rich and poor, and people moving their and experiencing the Paradox of Paradise, are likely culprits that lead to the area having the highest suicide rate in the country. Ashley Mason, UCSF. Heat has an antidepressant effect. Transforming mental health The good news is a private investment of $100mm towards a new hospital in Vail that is committed to transform mental health in this country. Providing equitable care for rich and non rich, integrating mind/body practices. Vail Health is set to be a world class research institute. Heat, thermal studies, psychedelic research are all areas of study. It is an exciting time for sauna research. The CHILL study. Can you benefit from heat whether you are taking an antidepressant or not? This episode tees the ball up for our follow up conversation which I will be equally excited to bring to you in the future. So, for right now, I am pleased to present to you Dr. Charles Raison.

A Fresh Story, season 3, episode 20 We had the chance to talk to Ashley Mason about her fresh starts in life, including having the bravery to leave a toxic relationship at a young age, to supporting her mother through her last days of life, and how she lives with grief. Ashley is so full of positivity and gratitude for her experiences, and we were honored that she felt safe enough to share her stories with us. Ashley Mason is the founder of Dash of Social, a content marketing firm specializing in social media, marketing strategy, blogging, and email marketing. Working closely with their clients, Ashley and her team help small business owners and entrepreneurs craft and execute value-driven marketing strategies designed to establish thought leadership, grow online communities, and build connections and leads. Additionally, Ashley founded Massachusetts Business Network in 2022, which is the only statewide publication that provides free to low cost resources that support organizations with increasing their visibility and establishing thought leadership through its podcast, blog, and directory. Ashley is a graduate of Stonehill College, where she received her Bachelor's Degree in Business Administration with a concentration in Marketing, and has been featured in prominent publications such as TEDx, Business Insider, and HuffPost. She currently serves as a Board Member for the Brockton Visiting Nurse Association (BVNA), Middleboro Public Library, and South Shore Young Professionals (SSYP). When she isn't working, you can find her running on her Peloton or curled up on the couch with a book. Check out more from Ashley on her website, Instagram, and Twitter.

This week on The Land Show Rickey Fields, Certified Prescribed Burn Program Manager for the Alabama Forestery Commission, joins us to talk about the services that the Forestry Commission offers to landowners across the state. Rickey discusses the benefits of prescribed fire in our forests, and the benefits of maintaining and marking your proeprty boundaries. http://www.forestry.alabama.gov Taylor Hatchett, owner of Boozer Farms in Thorsby, talks about what they are planting on their fruit and vegetable farm in Chilton County. Taylor talks about how the Community Supported Agriculture (CSA) model has been great for their farm. https://www.boozerfarms.com/ Travis Jordan, with Alabama Ag Credit, is in studio to talk about how land buyers are navigating the current interest rate environment with their land purchases. http://www.alabamaagcredit.com Ashley Mason, new owner of Cracker Seasonings, is on to share about their new seasoning company. Cracker seasonings has different flavors for all types of tasty dishes. https://www.crackerseasoning.com/

Bullying is hard, Quidditch is kind of stupid, and Umbridge sucks. Email us at restrictedsectionpod@gmail.com to tell us what you thought of The Lion and the Serpent or even what you think of us! We'd love to read your email on the show. Be sure to subscribe to know right away about new episodes, and rate and review! SUPPORT US ON OUR PATREON: https://www.patreon.com/therestrictedsection THANK YOU LOVE YOU BUY OUR MERCH: https://www.teepublic.com/user/restricted-section-podcast THANK YOU LOVE YOU IG: https://www.instagram.com/restrictedsectionpod/ TW: https://twitter.com/restrictedpod FB: https://www.facebook.com/groups/rspoddetentioncrew/   Check out our other amazing Deus Ex Media podcasts! www.deusexmedia.org   This episode featured: Special guest Ashley Mason! IG @sashleyhardin https://www.instagram.com/sashleyhardin/ TW @sashleyhardin https://twitter.com/sashleyhardin Ashley plugged White Lotus https://www.hbo.com/the-white-lotus Ashley anti-plugged New Years Resolutions! Who needs em?? Christina Kann https://linktr.ee/christinakann Christina plugged The Midnight Girls by Alicia Jasinska https://bookshop.org/a/65495/9781728210018 Andrew My Dude Andrew plugged Hometown Cha-Cha-Cha https://www.netflix.com/title/81473182

The Sharvette Mitchell Radio Show | www.Sharvette.com | Every Tuesday Ashley Mason is the founder of Dash of Social, a content marketing firm specializing in social media, marketing strategy, blogging, and email marketing. Working closely with their clients, Ashley and her team help small business owners and entrepreneurs craft and execute value-driven marketing strategies designed to establish thought leadership, grow online communities, and build connections and leads. Learn more at www.Sharvette.com www.dashofsocial.com www.facebook.com/dashofsocial www.instagram.com/dashofsocial www.twitter.com/ashjeanmason   ✔Meet our host: Sharvette Mitchell is a Marketing Consultant that works with small businesses to enable them to build their platform so that they generate more revenue with increased visibility of their brand and business. She does this in a couple of ways by focusing on their positioning, visual branding, and marketing with one on one consulting, group coaching programs  based on her trademarked framework, THE PLATFORM BUILDER®,  speaking,  book collaborations, and hosting conferences & retreats.  Since 2008, Sharvette has hosted a weekly internet talk radio show  - The Sharvette Mitchell Radio Show. She has been seen on CBS 6, The CW Network, and featured in publications such as Huffington Post & AARP.  www.Mitchell-Productions.com 

It can be difficult to resist eating food when it is all around us. As the pandemic forced many people to work from home, having easy access to your kitchen can increase the temptation to eat more. Ashley Mason, Ph.D., UC San Francisco psychiatry professor who specializes in mindful eating, offers helpful tips on how to structure your environment to maximize positive choices and how to plan for temptations. Series: "Resilience and Emotional Well-being" [Health and Medicine] [Show ID: 37750]

It can be difficult to resist eating food when it is all around us. As the pandemic forced many people to work from home, having easy access to your kitchen can increase the temptation to eat more. Ashley Mason, Ph.D., UC San Francisco psychiatry professor who specializes in mindful eating, offers helpful tips on how to structure your environment to maximize positive choices and how to plan for temptations. Series: "Resilience and Emotional Well-being" [Health and Medicine] [Show ID: 37750]

It can be difficult to resist eating food when it is all around us. As the pandemic forced many people to work from home, having easy access to your kitchen can increase the temptation to eat more. Ashley Mason, Ph.D., UC San Francisco psychiatry professor who specializes in mindful eating, offers helpful tips on how to structure your environment to maximize positive choices and how to plan for temptations. Series: "Resilience and Emotional Well-being" [Health and Medicine] [Show ID: 37750]

It can be difficult to resist eating food when it is all around us. As the pandemic forced many people to work from home, having easy access to your kitchen can increase the temptation to eat more. Ashley Mason, Ph.D., UC San Francisco psychiatry professor who specializes in mindful eating, offers helpful tips on how to structure your environment to maximize positive choices and how to plan for temptations. Series: "Resilience and Emotional Well-being" [Health and Medicine] [Show ID: 37750]

It can be difficult to resist eating food when it is all around us. As the pandemic forced many people to work from home, having easy access to your kitchen can increase the temptation to eat more. Ashley Mason, Ph.D., UC San Francisco psychiatry professor who specializes in mindful eating, offers helpful tips on how to structure your environment to maximize positive choices and how to plan for temptations. Series: "Resilience and Emotional Well-being" [Health and Medicine] [Show ID: 37750]

It can be difficult to resist eating food when it is all around us. As the pandemic forced many people to work from home, having easy access to your kitchen can increase the temptation to eat more. Ashley Mason, Ph.D., UC San Francisco psychiatry professor who specializes in mindful eating, offers helpful tips on how to structure your environment to maximize positive choices and how to plan for temptations. Series: "Resilience and Emotional Well-being" [Health and Medicine] [Show ID: 37750]

It can be difficult to resist eating food when it is all around us. As the pandemic forced many people to work from home, having easy access to your kitchen can increase the temptation to eat more. Ashley Mason, Ph.D., UC San Francisco psychiatry professor who specializes in mindful eating, offers helpful tips on how to structure your environment to maximize positive choices and how to plan for temptations. Series: "Resilience and Emotional Well-being" [Health and Medicine] [Show ID: 37750]

Dr. Ashley Mason is an Associate Professor of Psychiatry at the UCSF Osher Center for Integrative Health. She directs the Sleep, Eating, and Affect, or “SEA” laboratory, is the co-director of the Center for Obesity Assessment, Study, and Treatment (COAST), and is core research faculty in the Osher Center research program. In her clinical role, she directs the Osher Center Sleep Group, wherein she provides cognitive behavioral therapy for insomnia for patients with tough to treat insomnia. Lab Website:  Sealab.ucsf.eduWe will be looking for a volunteer and hiring in the coming year.Instagram @ash_e_masonTwitter @DrAshleyMason Summer Tomato Farmers Market Updates:TucsonMountain View Fats:AMA (with Kevin Rose) Paper that had me digging into cooking oils: https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-019-0383-2On smoke point: https://www.aboutoliveoil.org/evoo-most-stable-cooking-oilGrapeseed oil: https://www.nutritionadvance.com/grapeseed-oil/Avocado oil: https://www.nutritionadvance.com/avocado-oil-nutrition/Peanut oil: https://www.nutritionadvance.com/is-peanut-oil-healthy-for-frying/Oxidative stability of selected edible oils: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6100155/Evaluation of chemical and physical changes in different commercial oils during heating: https://actascientific.com/ASNH/pdf/ASNH-02-0083.pdfHow to make cauliflower taste as good as French fries Mindful Eating:Some of my earlier work on reward-driven eating / mindful eating:https://pubmed.ncbi.nlm.nih.gov/26867697/https://link.springer.com/content/pdf/10.1007/s10865-015-9692-8.pdfSandra Aamodt, Ph.D TED talk: Why dieting doesn't usually workMindful Meal Challenge Insomnia:Why We Sleep, by Matt WalkerBasic CBT bookCommon cognitive distortions worth working with: https://arfamiliesfirst.com/wp-content/uploads/2013/05/Cognitive-Distortions.pdfNice review of CBT-I: https://www.acpjournals.org/doi/full/10.7326/M15-1782Favorite CBT-I book (includes thought record)Stimulus control instructions, original paper: https://link.springer.com/chapter/10.1007/978-1-4757-9586-8_2Progressive Muscle Relaxation research: https://www.tandfonline.com/doi/abs/10.1300/J137v13n03_04Progressive Muscle Relaxation (PMR) recordings https://students.dartmouth.edu/wellness-center/wellness-mindfulness/mindfulness-meditation/guided-audio-recordings/progressive-muscle-relaxationDirect link to try PMR: https://students.dartmouth.edu/wellness-center/sites/students_wellness_center.prod/files/p_muscle_relax.mp3Finding a CBT-I practitioner: https://www.behavioralsleep.org/index.php/united-states-sbsm-membersEight Sleep mattress cooler Sauna:2016 paper – Janssen et al. https://jamanetwork.com/journals/jamapsychiatry/article-abstract/2521478This is the medical hyperthermia device that I do NOT use: https://www.heckel-hyperthermia.com/index.php/wbhen01This is the commercially available sauna dome that I DO use: https://infraredsauna.com/curve-sauna-dome/2021 UCSF sauna paper: https://www.tandfonline.com/doi/full/10.1080/02656736.2021.19910102013 paper – Hanusch et al. (single arm, indwelling rectal probe): https://ajp.psychiatryonline.org/doi/full/10.1176/appi.ajp.2013.12111395Research on temperature elevations in depression: https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1600-0447.1999.tb10864.xTemperature regularizes upon successful antidepressant treatment: https://www.sciencedirect.com/science/article/pii/S0006322397000462Exercise works for depression: https://onlinelibrary.wiley.com/doi/full/10.1002/da.22842Literally, I bought friends these thermomenters: https://www.walgreens.com/store/c/walgreens-30-second-digital-thermometer/ID=prod6367272-productThe rectal probe we use in the study: https://www.medwrench.com/equipment/2206/mindray-ipm-9800Longer time to get to high temperature associated with larger antidepressant response: https://www.tandfonline.com/doi/10.1080/02656736.2019.1612103Example of a possible sauna that people could use at home to extend treatmentRhonda Patrick  on sauna use to extend healthspan: https://www.sciencedirect.com/science/article/pii/S0531556521002916   

Join Andrea and her guest, Ashley Mason, on this episode of The Upleveled Entrepreneur. Ashley shares the incredible journey of how she skipped working a nine-to-five into launching a company as her first job. How was she able to make it work for her? Stay tuned!   Here are the things to expect in this episode: Being able to use social media from a business standpoint. The value of having a mentor in growing as a business owner. In order to make money, you have to spend money. What does this mean? How do you build strategic partnerships through online communities? You don't always have to offer something new to bring in new revenue. And much more!   About Ashley Mason:   Ashley Mason is a marketing consultant, TEDx speaker, and founder of both Dash of Social and Student to CEO.   Starting her marketing firm at the age of 19, Ashley successfully grew it to reach six figures by the time she was 21 and took it full-time upon graduating from college. Since then, she has been featured in prominent publications such as TEDx, Business Insider, The Huffington Post, and more.   Connect with Ashley! Website - https://dashofsocial.com/ Twitter - https://twitter.com/dashofsocial Instagram - https://www.instagram.com/dashofsocial Facebook - https://www.facebook.com/dashofsocial/   For more tips and strategies follow along with Andrea: FB Group - https://www.facebook.com/groups/uplevelcollective Website - https://www.andreafreemanconsulting.com/ Instagram - https://www.instagram.com/afreeman_insta/ Podcast Powerhouse Masterclass - https://www.andreafreemanconsulting.com/masterclass 5 Minute Journal link -  https://www.andreafreemanconsulting.com/5minutejournal Podcast Guest Expert One Sheet Template - https://www.andreafreemanconsulting.com/podcast-expert

Probably the most rewarding part of running NBT is getting on the phone with someone who has been working with us for six or 12 months. I recently had a check-in call like this with our client, speech pathologist Lisa Walker. Lisa reached out to us back in March for help with getting her health on track. Six months in, she was excited to report that many of her decades-long symptoms have resolved, she's lost weight, and she now has the energy to do the things she wants to do. On this podcast, Lisa and I discuss her recovery from chronic illness, which included years of struggle with digestive problems, headaches, back pain and fatigue. While working with NBT Coach Clay Higgins, Lisa adopted a diet that works for her without counting calories or macros, and she's implemented lifestyle changes that have vastly improved her sleep and quality of life. Lisa isn't an elite athlete - she's just someone who was willing to roll up her sleeves and make some changes in return for a life she can be excited about. Here's the outline of this episode with Lisa Walker: [00:00:26] Lisa's background and health journey before NBT. [00:06:31] But I'm not an athlete! [00:07:16] Starting with NBT. [00:09:49] Diet changes over the years. [00:13:36] Whole30. [00:16:05] Visbiome probiotic. [00:17:35] Headaches - gone. [00:20:00] Body composition changes. [00:21:11] Energy in food can vary by up to 50% depending on the processing; Study: Barr, SadieB, and JonathanC Wright. "Postprandial energy expenditure in whole-food and processed-food meals: implications for daily energy expenditure." Food & nutrition research 54.1 (2010): 5144. [00:24:17] Managing stress. [00:26:03] Sleep: before and after. [00:27:11] Sleep as a keystone behavior; Podcast: How to Use Cognitive Behavioral Therapy for Insomnia, with Ashley Mason, PhD. [00:27:41] Greg Potter's articles on optimising sleep: 1. Having trouble sleeping? A primer on insomnia and how to sleep better 2. Sleep-maintenance insomnia: how to sleep through the night 3. Sleep-onset insomnia: how to get to sleep fast.  [00:29:56] Movement. [00:30:53] Blood Flow Restriction (BFR) training.  Podcasts: Blood Flow Restriction Training for Improved S, trength, Performance, and Healthspan, Blood Flow Restriction Q&A with Jim Stray-Gundersen, and Blood Flow Restriction Training: Science and Application.

In this episode of The Dietitian Success Podcast, I sit down with Ashley Mason, CEO and founder of Dash of Social, a Boston-based marketing firm that specializes in social media, marketing strategy and content marketing. Ashley and I chat all about how to convert those hard-earned social media followers into paying clients, including: How to prioritize which platforms you show up on The biggest differences between social media for personal vs. business purposes How to leverage social media if you operate your business locally (within state or provincial boundaries) What to do if you're posting regular content but not seeing the return When to outsource your social media Link: Join the DSC Business membership here to find your community of collaborative, supportive colleagues: https://www.dietitiansuccesscenter.com/membership

Found My Fitness - Rhonda Patrick Podcast Notes Key Takeaways Whole body hyperthermia is being evaluated for potential future approval as a depression treatmentPeople with depression often have temperature dysregulation, higher nighttime body temperatures, and are not as efficient at cooling the bodySauna mimics cardiovascular exercise so could be a good onramp for people who will not otherwise exercise, are sedentary, or are disabledIn early studies, positive effects of sauna on reducing depression score persisted for six weeksNon-pharmaceutical sleep tips: (1) don't use your phone or any devices in bed; (2) sleep and wakeup at the same time every day; (3) use the bed only for sleep and sex – if your mind is racing with thoughts, get out of bed; (4) sleep restriction: limit time in bed and work on improving efficiencyMindfulness tips for overeating: (1) set up your environment to promote healthy choices; (2) act slower and get connected to how everything feels – maybe the first two bites are amazing then it fades – stop at two bitesRead the full notes @ podcastnotes.orgDr. Ashley Mason is a clinical psychologist and director of the Sleep, Eating, and Affect Laboratory at the Osher Center for Integrative Medicine at UCSF. Her research centers on nonpharmacological approaches for treating depression, insomnia, and overeating. In this episode, you'll hear Rhonda and Ashley discuss: 00:08:10 - How whole-body hyperthermia (WBH) and sauna use differ.  00:17:06 - How people with depression have thermoregulatory dysfunction – but sauna use may correct it. 00:21:12 - How WBH and sauna use may reduce symptoms of depression. 00:33:22 - How heating the body slowly may improve heat tolerance and increase WBH effectiveness.  00:39:35 - How sauna use may benefit people with depression and cardiovascular disease – which often coincide.  00:40:18 - How Dr. Mason and I are collaborating on a new research project to measure biomarkers associated with depression and WBH. 00:44:19 - How sauna bathing and similar practices often provide opportunities for people to connect socially.  00:53:12 - How insomnia differs from being a "night owl." 00:57:10 - How insomnia often arises from major changes in a person's life.  01:01:26 - How cognitive behavioral therapy, sleep hygiene, stimulus control, and sleep restriction can help treat insomnia without drugs.   and so much more!   Looking for more?  Join over 300,000 people and get the latest distilled information on sleep, depression, and fasting straight to your inbox weekly: https://www.foundmyfitness.com/newsletter Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A's with Rhonda and more: https://www.foundmyfitness.com/crowdsponsor

Dr. Ashley Mason is a clinical psychologist and director of the Sleep, Eating, and Affect Laboratory at the Osher Center for Integrative Medicine at UCSF. Her research centers on nonpharmacological approaches for treating depression, insomnia, and overeating.   In this episode, you'll hear Rhonda and Ashley discuss: How whole-body hyperthermia (WBH) and sauna use differ.  How people with depression have thermoregulatory dysfunction – but sauna use may correct it. How WBH and sauna use may reduce symptoms of depression. How heating the body slowly may improve heat tolerance and increase WBH effectiveness.  How sauna use may benefit people with depression and cardiovascular disease – which often coincide.  How Dr. Mason and I are collaborating on a new research project to measure biomarkers associated with depression and WBH. How sauna bathing and similar practices often provide opportunities for people to connect socially.  How insomnia differs from being a "night owl." How insomnia often arises from major changes in a person's life.  How cognitive behavioral therapy, sleep hygiene, stimulus control, and sleep restriction can help treat insomnia without drugs.   and so much more!   Looking for more?  Join over 300,000 people and get the latest distilled information on sleep, depression, and fasting straight to your inbox weekly: https://www.foundmyfitness.com/newsletter Become a FoundMyFitness premium member to get access to exclusive episodes, emails, live Q+A's with Rhonda and more: https://www.foundmyfitness.com/crowdsponsor

In segment one, Southern Sportsman Lodge's Ashley Mason and alligator taxidermist Lily Hagood talk about their two weeks of skinning gators and how Lily got started in her specialty, alligator taxidermy. Hagood Taxidermy 912-856-7291 https://southernhunting.com/ https://www.facebook.com/southernsportsman123/ In segment two, Brad Andrews with North Mississippi Catfish Club & American Catfish Association talks about the 2nd Annual Fishing For A Cure Catfish Tournament coming up September 4th on Pickwick Lake. This 100 boat event is being put on for the St. Judes Children's Hospital and the SeaArk Boat people are giving away a fully rigged 2021 RiverCat 2060 boat. https://www.facebook.com/AmericanCatfishingAssociation https://www.facebook.com/North-MS-Catfish-Club-1840888842595211 https://tm.americancatfishingassociation.com/tournament.php?id=2013 The TCUB Huntin' & Fishin' Report reporters get serious about the new dove hunting opportunities on our SOA's and forecast the fishing if you are coming to Lake Millers Ferry this weekend. https://www.outdooralabama.com/hunting/special-opportunity-areas https://www.youtube.com/watch?v=o6Q4yWXzFy0&t=29s https://www.alabamabasstrail.org/?s=podcast&x=0&y=0 Hot and rainy weekend coming up!! Detailed CNB weather forecast along with BDL's final thoughts in final segment.

The WIN Team is on break for the month of July - we hope you enjoy this opportunity to re-listen to some of our favorite episodes from Season 1! On this episode we talk with Ashley, the CEO of Dash of Social and Student to CEO. We discuss how she built her business while earning her degree, the importance of creating a company that can run without you, and the value of trusting your intuition. Notes: www.experiencewin.com Instagram: @thewin_co | @msbethmulholland | @taylorcolemanadams Join our newsletter here ASHLEY MASON | Dash of Social - Student to CEO www.dashofsocial.com www.studenttoceo.com Instagram: @dashofsocial @studenttoceo --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/experiencewin/support

This week on the WIN podcast we talk with Ashley, the CEO of Dash of Social and Student to CEO. We discuss how she built her business while earning her degree, the importance of creating a company that can run without you, and the value of trusting your intuition. Notes: www.experiencewin.com Instagram: @thewin_co | @msbethmulholland | @taylorcolemanadams Join our newsletter here ASHLEY MASON | Dash of Social - Student to CEO www.dashofsocial.com www.studenttoceo.com Instagram: @dashofsocial @studenttoceo --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/experiencewin/support

Matthew and Ashley share some of the struggles they have faced while raising 8 kids (4 bio and 4 adopted) and fostering many others, and how those struggles have resulted in a non-profit to encourage others with similar struggles. --- Send in a voice message: https://anchor.fm/stan-williams9/message

There’s no doubt this is a time of uncertainty. COVID-19 has changed the way most of us live, and it’s not clear when or if we’ll be able to resume the activities we took for granted just a year ago. Rather than waiting for the government to figure it all out, our best defence against infectious disease is optimising metabolic health and immune function. For that, sleep is arguably the keystone behaviour. Today I’m joined again by our resident sleep expert, Greg Potter, PhD to talk about the effects of sleep on the immune system. Greg explains how poor sleep and sleep disorders profoundly impact the body’s ability to combat infections, including the common cold, pneumonia, and COVID-19. He also discusses the importance of getting enough sleep in the days leading up to vaccination and offers pandemic-specific tips for better sleep. Here’s the outline of this interview with Greg Potter: [00:02:01] Resilient Nutrition; Long Range Fuel. [00:07:05] Changes in sleep since COVID. [00:08:50] COVID dreams. [00:11:19] Changes in sleep timing and patterns. [00:11:45] Effects of COVID-19 lockdowns on sleep and activity; Study: Blume, Christine, Marlene H. Schmidt, and Christian Cajochen. "Effects of the COVID-19 lockdown on human sleep and rest-activity rhythms." Current Biology 30.14 (2020): R795-R797. [00:12:34] Changes in sleep behaviors amongst university students; Study: Wright Jr, Kenneth P., et al. "Sleep in university students prior to and during COVID-19 stay-at-home orders." Current Biology 30.14 (2020): R797-R798. [00:13:17] Sleep disorders; insomnia. [00:13:36] Greg’s previous podcasts on entraining circadian rhythm: How to Entrain Your Circadian Rhythm for Perfect Sleep and Metabolic Health and time cues: Morning Larks and Night Owls: the Biology of Chronotypes [00:14:15] Sleep apnea. [00:15:23] Sleep apnea associated with increased mortality due to COVID-19; Study: McSharry, David, Michael T. Lam, and Atul Malhotra. "OSA as a probable risk factor for severe COVID-19." Journal of Clinical Sleep Medicine 16.9 (2020): 1649-1649. [00:16:11] Sleep apnea treatment; continuous positive airway pressure (CPAP). [00:21:13] How the immune system works. [00:24:50] TNF-alpha blockers improve sleep in rheumatoid arthritis; Detert, Jacqueline, et al. "Effects of treatment with etanercept versus methotrexate on sleep quality, fatigue and selected immune parameters in patients with active rheumatoid arthritis." Clin Exp Rheumatol 34.5 (2016): 848-856. [00:32:23] Cytokine storms. [00:33:38] Mice more susceptible to infection administered during sleep hours; Study: Lundy, Stephanie R., et al. "Effect of time of day of infection on Chlamydia infectivity and pathogenesis." Scientific reports 9.1 (2019): 1-12. [00:34:37] Better response to BCG vaccine when administered in the morning; Study: de Bree, L. Charlotte J., et al. "Circadian rhythm influences induction of trained immunity by BCG vaccination." The Journal of clinical investigation 130.10 (2020): 5603-5617. [00:35:19] Different dimensions of sleep: SATED - satisfaction, alertness, timing, efficiency, duration. [00:37:58] Associations between sleep and chronic disease. [00:39:20] People who report short sleep are at higher risk of metabolic syndrome; Meta analyses: 1. Xi, Bo, et al. "Short sleep duration predicts risk of metabolic syndrome: a systematic review and meta-analysis." Sleep medicine reviews 18.4 (2014): 293-297; 2. Iftikhar, Imran H., et al. "Sleep duration and metabolic syndrome. An updated dose–risk metaanalysis." Annals of the American Thoracic Society 12.9 (2015): 1364-1372; 3. Lian, Ying, et al. "Association between sleep quality and metabolic syndrome: A systematic review and meta-analysis." Psychiatry research 274 (2019): 66-74. [00:40:02] Sleep disturbance as a risk factor for type-2 diabetes; Meta analysis: Wang, Fei, et al. "Sleep duration and patterns in Chinese patients with diabetes: A meta‐analysis of comparative studies and epidemiological surveys." Perspectives in psychiatric care 55.2 (2019): 344-353. [00:41:04] The brain’s glymphatic system; Maiken Nedergaard, MD. [00:41:53] Study: Fultz, Nina E., et al. "Coupled electrophysiological, hemodynamic, and cerebrospinal fluid oscillations in human sleep." Science 366.6465 (2019): 628-631. [00:43:45] Obstructive sleep apnea - 40% higher risk of developing cancer. [00:46:27] Research on sleep deprivation in dogs; Study: Bentivoglio, Marina, and Gigliola Grassi-Zucconi. "The pioneering experimental studies on sleep deprivation." Sleep 20.7 (1997): 570-576. [00:47:01] Sleep deprivation research with rats; Study: Rechtschaffen, Allan, et al. "Sleep deprivation in the rat: I. Conceptual issues." Sleep 12.1 (1989): 1-4. [00:47:33] Sleep restriction research on fruit flies; Study: Geissmann, Quentin, Esteban J. Beckwith, and Giorgio F. Gilestro. "Most sleep does not serve a vital function: Evidence from Drosophila melanogaster." Science advances 5.2 (2019): eaau9253. [00:48:23] Sleep deprivation leads to ROS accumulation in the fly and mouse gut; Study: Vaccaro, Alexandra, et al. "Sleep loss can cause death through accumulation of reactive oxygen species in the gut." Cell 181.6 (2020): 1307-1328. [00:50:25] Effects of circadian disruption on risk of dying in mice: Davidson, A. J., et al. "Chronic jet-lag increases mortality in aged mice." Current biology 16.21 (2006): R914-R916. Likely due to immune disruption; Study: Stowie, Adam, et al. "A reductionist, in vitro model of environmental circadian disruption demonstrates SCN-independent and tissue-specific dysregulation of inflammatory responses." Plos one 14.5 (2019): e0217368. [00:51:20] Sleep deprivation associated with DNA damage; Study: Carroll, Judith E., et al. "Partial sleep deprivation activates the DNA damage response (DDR) and the senescence-associated secretory phenotype (SASP) in aged adult humans." Brain, behavior, and immunity 51 (2016): 223-229. [00:52:50] Poor sleep increases pneumonia risk; Study: Patel, Sanjay R., et al. "A prospective study of sleep duration and pneumonia risk in women." Sleep 35.1 (2012): 97-101. [00:53:55] Sleep habits and susceptibility to colds; Study: Prather, Aric A., and Cindy W. Leung. "Association of insufficient sleep with respiratory infection among adults in the United States." JAMA internal medicine 176.6 (2016): 850-852. [00:54:26] Swedish study finds no relationship between sleep and cold susceptibility: Ghilotti, Francesca, et al. "Physical activity, sleep and risk of respiratory infections: A Swedish cohort study." PloS one 13.1 (2018): e0190270. [00:54:47] Sleeping less associated with increased susceptibility to cold virus; Study: Cohen, Sheldon, et al. "Sleep habits and susceptibility to the common cold." Archives of internal medicine 169.1 (2009): 62-67. [00:55:47] Sleep (assessed with wrist devices) and susceptibility to the common cold; Study: Prather, Aric A., et al. "Behaviorally assessed sleep and susceptibility to the common cold." Sleep 38.9 (2015): 1353-1359. [00:56:13] Timing of physical activity and sleep and COVID-19 risk; Study: Rowlands AV, Kloecker DE, Chudasama Y, et al. “Association of Timing and Balance of Physical Activity and Rest/Sleep With Risk of COVID-19: A UK Biobank Study.” Mayo Clinic Proceedings. 2020. [00:57:45] COVID-19 risk higher for shift workers; Study: Rizza, S., et al. "High body mass index and night shift work are associated with COVID-19 in health care workers." Journal of Endocrinological Investigation (2020): 1-5. [00:58:37] Worse sleep in hospital associated with increased need for ICU (COVID-19); Study: Zhang, Jiancheng, et al. "Poor-sleep is associated with slow recovery from lymphopenia and an increased need for ICU care in hospitalized patients with COVID-19: a retrospective cohort study." Brain, behavior, and immunity 88 (2020): 50-58. [00:59:05] Accuracy of sleep monitoring devices.  [01:01:02] Sleep and response to vaccination. [01:01:40] Antibody response to vaccination reduced with sleep deprivation; Study: Spiegel, Karine, John F. Sheridan, and Eve Van Cauter. "Effect of sleep deprivation on response to immunization." Jama 288.12 (2002): 1471-1472. [01:02:31] Sleep-deprived men have lower antibody levels 5 days after H1N1 vaccine: Benedict, Christian, et al. "Acute sleep deprivation has no lasting effects on the human antibody titer response following a novel influenza A H1N1 virus vaccination." BMC immunology 13.1 (2012): 1-5. [01:03:01] Sleep enhances antibody response to vaccination; Studies: 1. Lange, Tanja, et al. "Sleep enhances the human antibody response to hepatitis A vaccination." Psychosomatic medicine 65.5 (2003): 831-835; 2. Lange, Tanja, et al. "Sleep after vaccination boosts immunological memory." The Journal of Immunology 187.1 (2011): 283-290. [01:03:37] Less sleep associated with worse antibody production after Hep-B vaccine; Study: Prather, Aric A., et al. "Sleep and antibody response to hepatitis B vaccination." Sleep 35.8 (2012): 1063-1069. [01:04:54] Oxford-AstraZeneca COVID-19 vaccine reduce transmission of COVID-19; Study: Voysey, Merryn, et al. "Single dose administration, and the influence of the timing of the booster dose on immunogenicity and efficacy of ChAdOx1 nCoV-19 (AZD1222) vaccine." (2021). [01:06:33] Syndemic, rather than pandemic; Article: Horton, Richard. "Offline: COVID-19 is not a pandemic." Lancet (London, England) 396.10255 (2020): 874. [01:07:04] CDC: Narcolepsy Following 2009 Pandemrix Influenza Vaccination in Europe. [01:10:48] Article (11/26/20): Peter Doshi: Pfizer and Moderna’s “95% effective” vaccines—let’s be cautious and first see the full data; Follow up article (1/4/21): Peter Doshi: Pfizer and Moderna’s “95% effective” vaccines—we need more details and the raw data. [01:11:12] Paul Offit, MD on Peter Attia's podcast. [01:12:14] Pandemic-specific tips to sleep better. [01:12:25] Sleep apnea - STOP-Bang questionnaire; Meta-analysis: Chen, Lina, et al. "Validation of the STOP-Bang questionnaire for screening of obstructive sleep apnea in the general population and commercial drivers: a systematic review and meta-analysis." Sleep and Breathing (2021): 1-11. [01:15:03] Worsened sleep quality - what to do. [01:15:58] CBT-Insomnia therapy (CBTI) reduces C-reactive protein (CRP) levels; Study: Irwin, Michael R., et al. "Cognitive behavioral therapy and tai chi reverse cellular and genomic markers of inflammation in late-life insomnia: a randomized controlled trial." Biological psychiatry 78.10 (2015): 721-729. [01:16:24] Stimulus control. [01:17:53] Screen time; More smart phone use associated with worse sleep and mood problems; Study: Demirci, Kadir, Mehmet Akgönül, and Abdullah Akpinar. "Relationship of smartphone use severity with sleep quality, depression, and anxiety in university students." Journal of behavioral addictions 4.2 (2015): 85-92. [01:18:37] Avoiding phone use 30 minutes before bed leads to better sleep, mood, and memory; Study: He, Jing-wen, et al. "Effect of restricting bedtime mobile phone use on sleep, arousal, mood, and working memory: A randomized pilot trial." PloS one 15.2 (2020): e0228756. [01:19:03] Problem-based coping strategies; scheduled worry time. [01:20:32] Boosting your slow-wave sleep. [01:20:53] Hot shower before bed helps with falling asleep faster; Study: Haghayegh, Shahab, et al. "Before-bedtime passive body heating by warm shower or bath to improve sleep: A systematic review and meta-analysis." Sleep medicine reviews 46 (2019): 124-135. [01:21:24] Lucid dreaming training. [01:22:00] Managing insomnia using lucid dreaming; Study: Ellis, Jason G., Joseph De Koninck, and Celyne H. Bastien. "Managing Insomnia Using Lucid Dreaming Training: A Pilot Study." Behavioral sleep medicine (2020): 1-11. [01:25:30] Napping. [01:26:48] How to get better sleep in a noisy environment (e.g., a hospital). [01:27:39] Melatonin supplementation. [01:29:18] Strava 2020 Year in Sport report. [01:29:43] David Nieman’s J-shaped model of relationship between varying amounts of exercise and risk of upper respiratory tract infection (URTI); Nieman, David C. "Risk of upper respiratory tract infection in athletes: an epidemiologic and immunologic perspective." Journal of athletic training 32.4 (1997): 344. [01:30:39] Podcast: How to Use Cognitive Behavioral Therapy for Insomnia, with Ashley Mason, PhD. [01:30:48] Greg's articles on optimising sleep: 1. Having trouble sleeping? A primer on insomnia and how to sleep better 2. Sleep-maintenance insomnia: how to sleep through the night 3. Sleep-onset insomnia: how to get to sleep fast. [01:31:32] Where to find Greg: Instagram; Greg’s website, Resilient Nutrition, ebook on the Principles of Resilient Nutrition; Blog post: How to Fuel for an Ultramarathon: The Ultimate Guide.

Ashley Mason is a friend of Ron Beck (Iaido 5-Dan, Rochester USA) and is a member of the Metropolitan Opera Chorus in New York City. http://www.metchorusartists.com/chorus-roster/ashley-logan Ashley graciously shared her experiences with us over a morning group conversation. TOPICS COVERED: 1) To focus on breath, or to let it come naturally? 2) Where should you feel the breath in your body? 3) Balancing tension and flexibility 4) Breath exercises to reduce stress and anxiety 5) Breath exercises when nervous before a performance 6) Common challenges like "stacking the breath" 7) The importance of "getting rid of air" to have more air 8) Use of the entire body when breathing The goal of the “In-Depth Look” series of videos is to explore these subjects in more detail — examining the relevance, efficacy, and methods of incorporating these work and life experiences into budo practice, budo teaching, and community building. Like this content and want to help? Subscribe to the channel, like this video, follow us on Facebook and Instagram @tokushikai.canada, and join the rest of our community in participating on Patreon. https://www.patreon.com/tokushikaicanada

Episode 8: How to use Facebook Groups to Grow Your Business Welcome to the eighth episode of the Cocktails & Content Creation Podcast! We all know Facebook as a great place to keep up with your friends and share fun memes. But have you ever used it to grow your business? On our latest episode we're talking about how you can use Facebook groups to make sales and attract clients.  Who knew?! And we're chatting about it with Facebook group expert and Dash of Social founder, Ashley Mason.  In our eighth episode you'll learn: Why you don't need to even create a group to garner sales How to leverage other Facebook groups to grow your business How having a separate paid group can bring in clients Why being active and engaged on Facebook can make all the difference Why offering exclusive content to your Facebook group can lead to sales About our Guest: Ashley Mason is a marketing consultant, TEDx speaker, and founder of both http://www.dashofsocial.com/ (Dash of Social) and https://studenttoceo.com/ (Student to CEO). Starting her marketing firm at the age of 19, Ashley successfully grew it to reach six figures by the time she was 21 and took it full-time upon graduating from college. Since then, she has been featured in prominent publications such as TEDx, The Huffington Post, Thrive Global, SWAAY Magazine, and more. Passionate about pursuing entrepreneurship at a young age, Ashley hopes to inspire others to take that leap, just like she did. Thanks for Listening! Join our https://www.facebook.com/groups/1051582601952303 (Facebook Community) for more tips and tricks on how to easily create content and chat with other content creators! And make sure to follow our https://www.instagram.com/cocktailsandcontentcreation/ (Instagram).  Next time we'll be chatting about best practices to batch your content. We're talking the apps, systems and resources that we use to get our work done in no time flat! Links & Resources: http://www.dashofsocial.com/ (Dash of Social) https://studenttoceo.com/ (Student to CEO) http://facebook.com/dashofsocial (A Dash of Social on Facebook) http://twitter.com/dashofsocial (A Dash of Social on Twitter) http://instagram.com/dashofsocial (A Dash of Social on Instagram) http://linkedin.com/in/ashleyjeanmason (Ashley Mason LinkedIn) Until next time, cheers to your next cocktail and happy content creating! http://www.fashionablykateandcompany.com/ (Kate) & http://www.jessiewymanphotography.com/ (Jessie) Hosts of “The Cocktails and Content Creation Podcast”

Today I'm joined by CEO and Founder Ashley Mason. She runs Dash of Social, a social media management and consulting agency that helps businesses drive growth. Ashley is also the Founder of Student to CEO, helping students grow profitable online businesses. Connect with Ashley below! -------- Website: https://dashofsocial.com/ LinkedIn: https://ca.linkedin.com/in/ashley-mason-7b015440 Twitter: https://twitter.com/dashofsocial Facebook: https://www.facebook.com/dashofsocial/ Student to CEO: https://studenttoceo.com/ Connect with me -------- Website: https://carminemastropierro.com Twitter: https://twitter.com/CarmineMastrop1 LinkedIn: shorturl.at/bclw4 Facebook: shorturl.at/abgw9 Join my Facebook group: https://www.facebook.com/groups/copywritinghelp/ Email: carmine@thecopywritingfox.com Learn how to make thousands writing online: https://carminemastropierro.com/wisecopy-copywriting-course Get FREE copywriting courses: https://carminemastropierro.com/courses Get copywriting services: https://carminemastropierro.com/toronto-copywriting/ Get content writing services: https://carminemastropierro.com/toronto-content-writing/

Episode 7: How to Batch your Content Creation Welcome to the seventh episode of the Cocktails & Content Creation Podcast! Sometimes the easiest way to create content is to bang out a bunch of it at the same time. So we're talking about the benefits of batching your work - and the best ways to do it! And, Kate is giving away her content calendar to our listeners! This is how she keeps her blog organized, as well as her clients' blog posts. Fill it up with all your content for the year, switch around or rename the columns to fit your needs. https://mailchi.mp/fc99396f6507/katescontentcalendar (Get it here!) In our seventh episode you'll learn: Why organization is key to batching content Our favorite programs that help keep us organized Why a https://mailchi.mp/fc99396f6507/katescontentcalendar (Content Calendar) can be your best friend Easy ways to batch your content creation - whether it's writing blog posts, taking photos for your business, editing those photos or writing up emails that you can schedule for months out! How repurposing your content can help with batching your work How batching can help you plan out your content for months ahead so you can pretty much set it and forget it! Thanks for Listening! Join our https://www.facebook.com/groups/1051582601952303 (Facebook Community) for more tips and tricks on how to easily create content and chat with other content creators! And make sure to follow our https://www.instagram.com/cocktailsandcontentcreation/ (Instagram).  Next time we'll be chatting about how to maximize Facebook groups to grow your business with Ashley Mason, marketing consultant, TEDx speaker, and founder of both https://dashofsocial.com/ (Dash of Social) and https://studenttoceo.com/ (Student to CEO).  Links & Resources: https://drive.google.com/drive (Google Drive) https://mailchi.mp/fc99396f6507/katescontentcalendar (Kate's Content Calendar ) Jessie's blog on https://jessiewymanphotography.com/blog/2020/11/16/2-easy-steps-to-slay-your-to-do-list-business-tips (“Two Easy Ways to Slay your To-Do List”) Kate's blog posts on https://fashionablykateandcompany.com/2020/11/12/fall-winter-wedding-guest-wear/ (“Fall & Winter Wedding Guest Wear”) and her favorite LBD, https://fashionablykateandcompany.com/2020/07/24/favorite-summer-outfit-summer-uniform/ (“My Summer Uniform”) https://asana.com/campaign/fac/do?&utm_campaign=Brand--NAMER--EN--Core--Desktop--Exact&utm_source=google&utm_medium=pd_cpc_br&gclid=CjwKCAiAuoqABhAsEiwAdSkVVPXNHQYagwl9I470lUdwcJ5VRtBYmUUvz2IwLl0qrfB7Uv5qOJEI7xoCtEwQAvD_BwE&gclsrc=aw.ds (Asana) - Project Organization App/Website https://slack.com/ (Slack) - Chat App with neat ways to separate conversations Until next time, cheers to your next cocktail and happy content creating! http://www.fashionablykateandcompany.com/ (Kate) & http://www.jessiewymanphotography.com/ (Jessie) Hosts of “The Cocktails and Content Creation Podcast”

Ashley Mason is a marketing consultant, TEDx speaker, and founder of both Dash of Social and Student to CEO. Starting her marketing firm at the age of 19, Ashley successfully grew it to reach six figures by the time she was 21 and took it full-time upon graduating from college. Since then, she has been featured in prominent publications such as TEDx, The Huffington Post, Thrive Global, SWAAY Magazine, and more. Passionate about pursuing entrepreneurship at a young age, Ashley hopes to inspire others to take that leap, just like she did. CONNECT WITH ASHLEYWebsite: https://studenttoceo.com/ Facebook: https://www.facebook.com/studenttoceo Twitter: https://twitter.com/studenttoceo Instagram: https://www.instagram.com/studenttoceo/ LinkedIn: https://www.linkedin.com/company/student-to-ceo/

  TUNE IN: APPLE PODCASTS | SPOTIFY | STITCHER Ashley Mason is a marketing consultant, TEDx speaker, and founder of both Dash of Social and Student to CEO. Starting her marketing firm at the age of 19, Ashley successfully grew it to reach six figures by the time she was 21 and took it full-time upon graduating from college. Since then, she has been featured in prominent publications such as TEDx, The Huffington Post, Thrive Global, SWAAY Magazine, and more. Passionate about pursuing entrepreneurship at a young age, Ashley hopes to inspire others to take that leap, just like she did. HER START Ashley talk about how she grew her blog organically and became a mini-influencer at an early age. She became passionate about social media and began offering pro-bono services to others in order to gain experience. After moving into the freelance world at the age of 17 she began her career in marketing. She started Dash of Social at the beginning of her sophomore year in college.   IMPOSTER SYNDROME AND CONFIDENCE We discuss how, because of her age, Ashley faced imposter syndrome and focused on mind work and the support of her family and friends in order to work through it. Ashley had a strong focus on time management in order to find that school/work/life balance and she speaks to having more confidence as the best piece of advice she would have given her younger self. She also talks about following a certain track and how it does not correlate to the amount of expertise you have. HOW TO PURSUE YOUR PASSION Ashley talks about the idea of pursuing your passion and surrounding yourself with anything and everything that you want to be doing as well as following your gut and intuition in your business. She shares about her business model and how it led her to reach a six-figure income by the age of 21. Ashley focuses on humans not dollar signs and is constantly seeking ways to add value to the people she surrounds herself with by helping and giving rather than expecting to receive.. HER NEWEST VENTURE & LAUNCH STRATEGY Ashley and I discuss her newest venture, Student to CEO which focuses on helping others follow their entrepreneurial journey from a young age. She talks about working on a launch and suggests working backwards from the launch date and reverse engineering her strategy from there. She focused on things like her website, outreach, creating blog posts, creating a social media presence and pitching to local publications in working up to her launch. ON BALANCE We discuss overwhelm and finding balance as an entrepreneur as well as taking things piece by piece and not trying to do everything at once. Ashley suggests focusing on one platform first and getting to know your audience before moving focus to another platform. She talks about consistency over frequency as well as delegating and taking advantage of outsourcing. She suggests focusing on the things that you love doing and outsourcing other tasks. ON TIME MANAGEMENT She speaks to time management and focuses on time blocking her schedule in order to prioritize her tasks as well as using Asana as a tool to help. She also talks about taking time needed for a refresher and making it up on the back or front end. links + resources WHERE TO FIND ASHLEY DASH OF SOCIAL STUDENT TO CEO on instagram ON Facebook RESOURCES asana STAY HAPPY + GET INSPIRED THE CC SPOTIFY PLAYLIST BOOK CLUB reco Jen Sincero, You Are a Badass THANK YOU TO OUR SPONSORS GET 20% OFF YOUR FIRST MONTH OR YEAR OF DUBSADO WITH CODE THECC20  

This week Lisa and Liz chat with Ashley Mason, a marketing consultant and founder of Dash of Social.  What You'll Learn:How to determine where your target audience is.How to use a facebook group to grow your business and generate leads.The importance of creating value driven content. Mentioned Resources:Social Media Channels UsageFind Ashley - Instagram, Facebook & Twitter.Thanks for joining us on today's episode of the Bossy, Brilliant & Badass podcast! If you enjoyed today's episode, please head over to iTunes and leave us a rating and review to help us reach even more badass women. Don't forget to visit us on Facebook  or join us on Instagram or Twitter.

Today I am interviewing Ashley Mason.  Ashley is a fellow podcaster, founder STUDENT TO CEO, TEDX speaker and entrepreneur from the age 19.  She launched a marketing firm Dash to Social, and in 3 years grew it to 6 figure business.  Today we're gonna talk about Ashley’s journey, about social media marketing, about how to get on the stage of TED and discuss what it takes to be an entrepreneur from such a young age!  Links:  Student To CEO - https://studenttoceo.com/ Ashley’s Podcast - https://studenttoceo.com/podcast/ Dash For Social - https://dashofsocial.com/ Dash For Social Facebook Group - https://www.facebook.com/dashofsocial/ Ashley’s TEDx Talk - https://www.ted.com/talks/ashley_mason_dodging_a_9_5_and_pursuing_entrepreneurship_as_ a_college_student  Ashley’s Favourite Books:  Jen Sincero: “ You are a badass”  https://www.amazon.com/dp/B01KTSTEEK  Jen Sincero: “ You are a badass at making money”  https://www.amazon.com/You-Are-Badass-Making-Money-ebook/dp/B01HPCSD54/  Audible version of those books that I love:  https://www.audible.com/pd/You-Are-a-Badass-Audiobook/1549104144 https://www.audible.com/pd/You-Are-a-Badass-at-Making-Money-Audiobook/B01N9EC5T7  Software Ashley Recommends:  https://www.17hats.com/ - “17 Hats”, CRM that Ashley uses https://asana.com/home - “Asana”, Project Management System https://drive.google.com - Google Drive, Collaboration  Social Media Scheduling Software: For Agencies:  Smarter Queue - https://smarterqueue.com/  For Instagram:  Later - https://later.com/ Planoly - https://www.planoly.com/  For Multiplatform:  Hootsuite - https://signuptoday.hootsuite.com/ Buffer - https://buffer.com/  Ashley’s favourite podcast:  Liz on Biz - https://podcasts.apple.com/us/podcast/liz-on-biz-with-liz-theresa/id1173536935  Advice for me to scale:  Find partnerships to help each other scale businesses.  Have question, go to: https://www.10millionjourney.com  Instagram: @10millionjourney Facebook: facebook.com/10millionjourney  Twitter: @10millionjourney 

In this episode you will learn about the difference between confidence and self-confidence and how both can help you financially. Also, guest Ashley Mason - CEO of Dash of Social and Student to CEO will discuss how she launched a 6-figure business as a college student. She has helped businesses develop their social media marketing strategy and now wants to help other young entrepreneurs get their start.

Megan Maas, PhD, is an assistant professor in Human Development and Family Studies. Her work sits at the intersection of sexual violence prevention and sexual health promotion. Her award-winning research, recognized by the American Psychological Association, focuses on adolescent sexual socialization, with an emphasis on the bi-directional role that social media, sexting, and online pornography play in the development of attitudes and behaviour related to sexuality and gender. For the last 10 years, she has been invited to talk on this subject for audiences of students, parents, and teachers at universities and organizations across the US.  On this podcast, Dr Maas discusses the allure of pornography and its impact on relationships and young people. She talks about gender differences with regard to how pornography is perceived and research that suggests it has become a popular medium for both men and women. She discusses the societal influences that cause many people to associate danger with romance, morality and ethics in the porn industry, and how best to talk to your children about sex and sexual imagery on the Internet. Here’s the outline of this interview with Megan Maas: [00:01:32] Megan's background. [00:04:04] The allure of pornography. [00:05:57] Book: Sex at Dawn: How We Mate, Why We Stray, and What It Means for Modern Relationships, by Christopher Ryan; Podcast: Civilized to Death: Are We Really Making Progress? [00:07:51] Anthropologist Helen Fisher. [00:09:46] The history of porn. [00:14:19] The role of erotic literature; Book: 50 Shades of Grey, by E.L. James. [00:15:00] Audio porn: women aroused by sound. [00:16:13] Women’s arousal not limited by gender; Study: Chivers, Meredith L., Michael C. Seto, and Ray Blanchard. "Gender and sexual orientation differences in sexual response to sexual activities versus gender of actors in sexual films." Journal of personality and social psychology 93.6 (2007): 1108. [00:17:17] Women enjoy gay male pornography; Paper: Neville, Lucy. "Male gays in the female gaze: Women who watch m/m pornography." Porn Studies 2.2-3 (2015): 192-207. [00:17:40] Coolidge effect; Studied in humans: Hughes, Susan M., et al. "Experimental Evidence for Sex Differences in Sexual Variety Preferences: Support for the Coolidge Effect in Humans." Archives of Sexual Behavior (2020). [00:19:32] Women are as likely to cheat as men, especially when ovulating; Studies: 1. Mark, Kristen P., Erick Janssen, and Robin R. Milhausen. "Infidelity in heterosexual couples: Demographic, interpersonal, and personality-related predictors of extradyadic sex." Archives of sexual behavior 40.5 (2011): 971-982; 2.  Haselton, Martie G., and Steven W. Gangestad. "Conditional expression of women's desires and men's mate guarding across the ovulatory cycle." Hormones and behavior 49.4 (2006): 509-518. [00:20:41] Egg may have a preference for a particular sperm; Study: Fitzpatrick, John L., et al. "Chemical signals from eggs facilitate cryptic female choice in humans." Proceedings of the Royal Society B 287.1928 (2020): 20200805. [00:21:19] Oral birth control can affect who you’re attracted to; Study: Roberts, S. Craig, et al. "Relationship satisfaction and outcome in women who meet their partner while using oral contraception." Proceedings of the Royal Society B: Biological Sciences 279.1732 (2012): 1430-1436. [00:22:14] Romance has become associated with drama and danger; Megan’s Huffington Post article, 'Boys Will Be Boys': The Lie That Keeps It All Going; Blog post: Love hurts: What we learn from Beauty & the Beast, Twilight, and Fifty Shades of Grey; [00:24:49] Sex education. [00:29:55] How porn affects relationships - is it improving things or hurting? [00:32:17] Simon Marshall, PhD; Acceptance and Commitment Therapy (ACT), Books by Russ Harris. [00:32:35] Morality and ethics in the porn industry. [00:37:39] Megan’s TED Talk: How the Evolution of Porn Changed Adolescence | Megan Maas | TEDxMSU; Interview with Megan on YouTube.  [00:39:58] Book: The Gardener and the Carpenter: What the New Science of Child Development Tells Us About the Relationship Between Parents and Children, by Alison Gopnik. [00:40:54] Advice for parents. [00:43:25] Podcast: How to Live Well in a High Tech World, with Cal Newport. [00:43:47] Podcasts with Ashley Mason: 1. Paleo Psychology with Ashley Mason PhD, Mindfulness and Cognitive; 2.  Behavioral Strategies for Diabetes and Sleep Problems; 3. How to Use Cognitive Behavioral Therapy for Insomnia. [00:45:59] Talking to kids about sex. [00:46:27] Books Megan recommends. [00:47:23] Book: Good Pictures Bad Pictures: Porn-Proofing Today's Young Kids, by Kristen Jenson. [00:49:02] E-book: Talking with Kids about...Porn: A Guide.  [00:54:07] People who are more religious use more porn; Study: Whitehead, Andrew L., and Samuel L. Perry. "Unbuckling the Bible belt: A state-level analysis of religious factors and Google searches for porn." The Journal of Sex Research 55.3 (2018): 273-283. [00:54:54] Book: The Scientist in the Crib: What Early Learning Tells Us About the Mind, by Alison Gopnik. [01:00:20] Sam Harris Podcast: #213 - The Worst Epidemic. [01:07:56] Megan’s website: meganmaas.com.

About Ashely Ashley Mason is a marketing consultant, TEDx speaker, and founder of both Dash of Social and Student to CEO. Starting her marketing firm at the age of 19, Ashley successfully grew it to reach six figures by the time she was 21 and took it full-time upon graduating from college. Since then, she has been featured in prominent publications such as TEDx, The Huffington Post, Thrive Global, SWAAY Magazine, and more. Passionate about pursuing entrepreneurship at a young age, Ashley hopes to inspire others to take that leap, just like she did. About Liz Liz Theresa, business mentor and founder of LizTheresa.com, has been helping entrepreneurs find clarity and uniquely market themselves with confidence for a near-decade through her strategic website design, intuitive business mentorship, and clever copywriting services. She wants every entrepreneur to rise and be the star of their own business. She’s also the creator of Concept to Creation, her flagship branding and web design program and you can download a free copywriting training video from her at freecopyvideo.com.

This week I did 2 episodes in one. Erik Morales, Kelvis Rodriguez Tormes and Ashley Mason. Erik crazy ass jumped on top of a Tractor Trailer semi truck on the Florida turnpike in his socks and boxers. Kelvis big old ass was called to a Burger King by his uglass girlfriend Ashley in Orange County Florida to fight an employee that disrespected her. Desmond Joshua was the 22 year old shot and killed by Kelvis 37 --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/prosandcons/support

Dash of Social and Student to CEO Ashley Mason joins the podcast to discuss being a young entrepreneur and how she works with clients in improving their social media presence. 

This is Boundless. Insights and Observations Week 30 with your host Richard Foster-FletcherThis week was about mostly about synching up with MKAI – the Milton Keynes Artificial Intelligence hub as we explored themes around ethical use of data and corporate mindset on responsible AI. I didn’t think these interviews would change my mind about data, but there was some moments that made me stop and question my views. More on that in just a moment. Before that I interviewed Dr Vijak Hadaddi. I really enjoyed the chat with him, he’s got a special energy about him. I will be following his work. The things I remember from our chat; I felt that he was saying we’ve got to stop calling this industry 4.0, it’s not another step in industry. It’s a revolution. A seismic shift in the business, economics and societies. Vijak is another person telling me we are coming to the end of a cycle. Ade McCormack also says this, as does Daniel Araya. We’re still waiting to learn on this show exactly what work checkout assistants and truck drivers are meant to be transitioning to. Vijak says unless we figure this out, we may lose a whole generation of workers. Vijak also talked about Europe, since we don’t have a massive AI company here. The US has Facebook, Microsoft, IBM, Apple, Nvidia, Alphabet, these companies dominate AI innovation across the Western world and represent the most powerful lobby for AI regulation within the world's liberal democracies. By comparison, AI innovation and regulation in the East, specifically China, is dominated by Tencent, Baidu, Alibaba. Europe does not have a major technology player and Vijak says this may give Europe has a chance to do something differently and try to turn this defeat into a virtue. Europe can decentralise data and create platforms where everybody will share their data together and this could lead to some very progressive ‘next level’ type of models that could become viable alternatives for the rest of the world. That said, none of the US or Chinese companies that I reference started out as AI companies. Maybe BP can become a trillion-dollar Greentech company? Coming back to the MKAI synch ups, we talked about the role of the DPO and the CDO and whether either could fully succeed in any organisation that doesn’t have a data champion on the main board. We reflected on what lessons data leaders could take from their colleagues in cybersecurity, ways of convincing senior business leaders that protecting data and using it ethically offer strategic advantage and business growth. One thing that Ashley Mason talked about how the health industry is geared up to keep 80% of people healthy 80% of the time. Getting to 90% carries exponential costAlways been unknowns in the long tail of the data. We can idealise to have explainable, ethical AI from ideation to implementation, but we also have real-world problems to solve and if it takes years to refine models to a level that is completely acceptable, we may lose years of benefits. Perhaps this is akin to how we are pushing ahead with Covid-19 vaccine trials, necessity is the mother of all inventions, not just for innovation, but for flexing regulation and legalisation where needed for the greater good. But what is the greater good? What is good? What is AI for good? We still can’t agree. But it doesn’t stop us trying to do our best. I’ll leave you with the insightful words of David W Orr “The planet does not need more successful people. But it does desperately need more peacemakers, healers, restorers, storytellers, and lovers of every kind.”Hope you enjoyed this week's episodes. Thanks to my amazing guests. Have a fantastic weekend and we’ll be back next week to learn more about how we can design a digital future that is inclusive, sustainable and equitable. Stay positive. Stay well. Thanks toPeter Fleming, Head of Strategic Consulting, AiimiDr. Richard Benjamins, Chief AI & Data Strategist, Telefonica. Professor Christoph Lütge, Director of the TUM Institute for Ethics in Artificial Intelligence Ashley Mason, Data Scientist at Data Reply UK. Adi Manjunath, AI & Innovation Consultant at Data Reply UK,Joaquin López Herraiz, Associate Professor at UCMDr. Vijak Haddadi, Visioneer & Advisor:

With: Dr. Richard Benjamins, Chief AI & Data Strategist, Telefonica. Professor Christoph Lütge, Director of the TUM Institute for Ethics in Artificial Intelligence at the Technical University of Munich. Ashley Mason, Data Scientist at Data Reply UK. Adi Manjunath, AI & Innovation Consultant at Data Reply UK, Joaquin López Herraiz, Associate Professor at Universidad Complutense de Madrid. Director of Engineering-International Mentor Program (IMFAHE).

What does high-stakes poker and data science have in common?In this episode of DS30, our hosts, data science instructors Nicholas Cifuentes-Goodbody and Ana Hocevar are joined by data science consultant and professional poker player, Ashley Mason.  Ashley discusses his experience with The Data Incubator, time as a professional poker player and exciting projects he's working on.

There are so many great reasons to do resistance training - even for endurance athletes and self-described non-athletes who simply want to increase healthspan. We know that strength training improves quality of life, bone health, insulin sensitivity, body composition, and neurological health. However, in this uncertain era of COVID-19, commercial gyms are almost universally closed and many people are challenged to find new ways to maintain their training regimen. On this podcast, NBT Head of Strength and Conditioning, Zach Moore, CSCS is with me to discuss the best strategies for adapting your strength training routine - or starting one - when you don’t have a gym. He describes creative ways to use bodyweight and household items to challenge yourself and load muscles and shares his favourite online resources to refer to for proper form. If you're just considering adding strength training to your routine, Zach also offers a simple way to get started. Here’s the outline of this interview with Zach Moore: [00:03:44] Outline for this podcast.   [00:04:07] 4-quadrant model. [00:04:32] Study: Westcott, Wayne L. "Resistance training is medicine: effects of strength training on health." Current sports medicine reports 11.4 (2012): 209-216. [00:04:44] The importance of type II muscle fibers as we age; Study: Nilwik, Rachel, et al. "The decline in skeletal muscle mass with aging is mainly attributed to a reduction in type II muscle fiber size." Experimental gerontology 48.5 (2013): 492-498.  [00:06:53] Joe Friel; Podcast: Joe Friel: World-Class Coach of Elite Athletes; Book: Fast After 50: How to Race Strong for the Rest of Your Life. [00:07:57] Subjective quality of life; Study: Hart, Peter D., and Diona J. Buck. "The effect of resistance training on health-related quality of life in older adults: Systematic review and meta-analysis." Health promotion perspectives 9.1 (2019): 1. [00:09:26] Bone health; Studies: 1. Chen, Hung‐Ting, et al. "Effects of different types of exercise on body composition, muscle strength, and IGF‐1 in the elderly with sarcopenic obesity." Journal of the American Geriatrics Society 65.4 (2017): 827-832. 2. Hong, A. Ram, and Sang Wan Kim. "Effects of resistance exercise on bone health." Endocrinology and Metabolism 33.4 (2018): 435-444. [00:11:35] Muscle as a glucose sink and improvement of insulin sensitivity; Studies: 1. Han, Seung Jin, et al. "Association of thigh muscle mass with insulin resistance and incident type 2 diabetes mellitus in Japanese Americans." Diabetes & metabolism journal 42.6 (2018): 488-495. 2. Croymans, Daniel M., et al. "Resistance training improves indices of muscle insulin sensitivity and β-cell function in overweight/obese, sedentary young men." Journal of applied physiology 115.9 (2013): 1245-1253. [00:13:11] Body Composition. [00:14:47] Fewer injuries in athletes; Study: Fleck, Steven J., and Jeff E. Falkel. "Value of resistance training for the reduction of sports injuries." Sports Medicine 3.1 (1986): 61-68.  [00:15:47] Resistance exercise results in fewer injuries than other sports, especially if someone is there to teach proper form. Studies: Aasa, Ulrika, et al. "Injuries among weightlifters and powerlifters: a systematic review." Br J Sports Med 51.4 (2017): 211-219; Faigenbaum, Avery D., and Gregory D. Myer. "Resistance training among young athletes: safety, efficacy and injury prevention effects." British journal of sports medicine 44.1 (2010): 56-63. [00:16:40] Improved endurance performance; Study: Blagrove, Richard C., Glyn Howatson, and Philip R. Hayes. "Effects of strength training on the physiological determinants of middle-and long-distance running performance: a systematic review." Sports medicine 48.5 (2018): 1117-1149.  [00:16:50] Podcast: The Importance of Strength Training for Endurance Athletes, with Mike T. Nelson. Podcast: The Importance of Strength and Mobility for Mountain Bikers, with James Wilson. [00:17:02] Neurocognitive health; Study: Herold, Fabian, et al. "Functional and/or structural brain changes in response to resistance exercises and resistance training lead to cognitive improvements–a systematic review." European Review of Aging and Physical Activity 16.1 (2019): 10. [00:18:19] Strength training when the gym is closed. [00:21:58] Incorporating movement into your day. [00:22:19] Habit stacking; Podcast: How to Get Motivated, with Simon Marshall, PhD. [00:28:35] Strength training for endurance athletes. [00:30:58] Elite Performance Members Club Forum. [00:32:43] Simple workout structure: 2x/week, lower body + upper body push + upper body pull. [00:37:57] Why some people struggle with strength training. [00:40:01] Zach’s recommended strength training YouTube channels: Jerry Teixeira for bodyweight exercises; Alan Thrall for barbell exercises when you’re back at the gym. [00:41:11] Podcast: Movement Analysis and Breathing Strategies for Pain Relief and Improved Performance, with Zac Cupples. [00:42:08] Exercise videos: pistol squat, Nordic hamstring curl, rows using a table, one-arm pushups. [00:46:29] Podcast: How to Protect Your Brain from Decline, with Josh Turknett, MD. [00:48:11] Podcast: Nudge Tactics for Performance and Health, with Simon Marshall, PhD. [00:49:40] Blood flow restriction training. [00:53:03] The XTERRA Podcast, with Simon Marshall and Lesley Paterson. [00:53:56] Recovery. [00:54:49] Podcasts on sleep: with Greg Potter: How to Entrain Your Circadian Rhythm for Perfect Sleep and Metabolic Health; Morning Larks and Night Owls: the Biology of Chronotypes; What to Do When You Can’t Sleep; Better Sleep for Athletes; and Matthew Walker's "Why We Sleep" Is Riddled with Scientific and Factual Errors; with Ashley Mason:  Mindfulness and Cognitive Behavioral Strategies for Diabetes and Sleep Problems; and How to Use Cognitive Behavioral Therapy for Insomnia. [00:55:07] Sleep important for muscular adaptation with strength training; Study: Jåbekk, Pål, et al. "A randomized controlled pilot trial of sleep health education on body composition changes following 10 weeks resistance exercise." The Journal of Sports Medicine and Physical Fitness (2020). Also, see this graph. [00:55:23] Diet: protein, anti-inflammatory whole foods. [00:56:49] Getting the people you live with involved. [01:01:27] Support NBT on Patreon.

Do you put in the effort to build, grow and nurture the relationships you have with your clients and colleagues? 2020's need for social distancing makes relationship-nurturing slightly more difficult. But as a business owner, it's all the more important.  Ashley Mason shares tips for how solopreneurs can get organized and productive in business while building strong professional relationships on the road to 6 figures. Ashley is the founder of marketing firm Dash Of Social. Starting the company at just 19 years old, Ashley grew her business to 6 figures by 21, and now helps small businesses create value-driven content, attract quality leads, and establish an engaged online presence. She believes in the business model of people not dollars to make more money, and that passionate motto has helped her in creating a thriving business all her own.

Today we have a wonderful guest on the show, Ashley Mason, the founder of Dash of Social! Ashley is a marketing consultant, starting her company at the young age of 19. That was not even her first business though, as she ran her own blog in high school, which got her started on the path to entrepreneurship. Dash of Social is a marketing firm that specializes in helping small businesses create value-driven content, attract quality leads and establish an engaged online presence. Ashley tells us about starting businesses at such a young age and what it felt like to reach the six-figure mark by the time she was 21! Ashley has such an inspiring and amazing story. We talk about her family, her mother's cancer diagnosis and the role her father has played in her success. Ashley also talks about building a team and the steps that were necessary to take in order to make more money and grow the company. She shares some of the lasting wisdom that her mom left her with and gives her own advice to the next generation of business owners wondering about making their way in the world. If you want to see how possible success and creating a path of your own really is, tune in to hear what Ashley has to say!Key Points From This Episode:Ashley share with us her background, upbringing, first blog and the founding Dash of Social.Ashley's realization around Instagram and its under-utilization.The motivation behind and how Ashley launched her company at a young age.Ashley's mother's cancer diagnosis and how it changed her life.Reactions to Ashley's pursuit of entrepreneurship and how she surprised non-believers.Ashley's advice to young entrepreneurs and why she believes in taking the leap.Tweetables:“Real world experience doesn't just start when you are 22 and graduating.” — @dashofsocial [0:15:50]“My ultimate, long-term goal is to kind of step away from actually doing the work and being the one who does the sales and the clients meetings.” — @dashofsocial [0:17:33]Links Mentioned in Today’s Episode:Dash of SocialDash of Social on TwitterDash of Social on InstagramDash of Social on Facebook

This is a solo follow-up episode on my interview with Ashley Mason of Dash of Social where I share my thoughts on our conversation. What you’ll learn:Hiring and learning from somebody who grew up in this digital social world.How Gary V created brand awareness.Ashley explaining brand awareness in the episode. Links:Dash of Social WebsiteDash of Social InstagramDash of Social FacebookDash of Social Twitter FEM Free Group FacebookWhitedove Gannon WebsiteWhitedove Gannon FacebookWhitedove Gannon InstagramWhitedove Gannon LinkedInWhitedove Gannon TwitterWhitedove Gannon Email 

I really loved having Ashley Mason, Founder of Dash of Social in this episode of the Femnation Podcast. Her journey, experiences, ideas have helped her become a successful entrepreneur at a very young age. Ashley helps entrepreneurs create strategies for social media to give you more time and at the same time grow your business. You’ll definitely learn so much from her in this episode especially on the topic of marketing and brand awareness. You definitely wouldn’t want to miss this!What you’ll learn:The story of how Ashley’s entrepreneurial journey began.Her experience in freelancing versus owning a company.The biggest reason why clients hire Ashley.Description of her most common clients.Her definition of success as an entrepreneur.The transition to having the freedom to take a day off without working.Dealing with imposter syndrome.Setting boundaries for taking on clients.Greatest strength she leaned on earlier in her entrepreneurial journey.How her entrepreneurial journey has changed her.Her future plans for her business.How she wants to grow personally.Shifting the conversation in colleges to focus on becoming an entrepreneur rather than becoming an employee.Benefits of being more active in marketing.Metrics you need to look out for in marketing.Understanding and utilizing marketing the best way possible.The importance of brand awareness in getting sales. Links:Dash of Social WebsiteDash of Social InstagramDash of Social FacebookDash of Social Twitter FEM Free Group FacebookWhitedove Gannon WebsiteWhitedove Gannon FacebookWhitedove Gannon InstagramWhitedove Gannon LinkedInWhitedove Gannon TwitterWhitedove Gannon Email

Ashley Mason, PhD., Licensed Clinical Psychologist and Assistant Professor of Psychiatry at UCSF, is back on the podcast this week. Ashley is an expert in Cognitive Behavioral Therapy for Insomnia (CBT-I), a structured program that helps people overcome the underlying causes of sleep problems. She’s passionate about her clinical work with small groups, and there’s clearly a demand for her services - her schedule is booked for the next 8 months. In this interview, Ashley shares her step-by-step formula for helping her patients fix their sleep. She describes some lesser-known strategies that help re-establish restful sleep patterns, including sleep restriction, scheduled worry time, and identifying cognitive distortions. She also talks about the pitfalls people encounter when recovering from insomnia, and how to avoid them. Please consider supporting Ashley’s work. Here’s the outline of this interview with Ashley Mason: [00:00:13] Book: Why We Sleep: Unlocking the Power of Sleep and Dreams, by Matthew Walker, PhD. [00:02:15] Dr. Kirk Parsley; Podcasts: How to Get Perfect Sleep with Dr. Kirk Parsley, MD (2016), and Sleep To Win: How Navy SEALs and Other High Performers Stay on Top. [00:03:22] Book: Quiet Your Mind and Get to Sleep: Solutions to Insomnia for Those with Depression, Anxiety or Chronic Pain, by Colleen Carney, PhD. and Rachel Manber, PhD. [00:03:35] Dick Bootzin. [00:05:03] Cognitive Behavior Therapy for Insomnia (CBT-I). [00:06:43] Treatment process. [00:09:05] 5 weekly group sessions, sleep diary. [00:12:26] Bed is for sleep and sex only. [00:17:17] Sleep restriction. [00:19:03] Cognitive tools for dealing with anxiety and worry. [00:19:32] Scheduling worry time. [00:20:15] Book: Mind Over Mood, Second Edition: Change How You Feel by Changing the Way You Think, by Dennis Greenberger, PhD., and Christine A Padesky, PhD. [00:20:32] How to worry effectively. [00:22:10] Behavioral activation. [00:23:20] Identifying disempowering thoughts. [00:24:52] Acceptance and Commitment Therapy (ACT); Russ Harris books: The Happiness Trap and The Confidence Gap. [00:25:44] Cognitive distortions and troublesome thoughts. [00:38:30] Bob Newhart’s “Stop It” video. [00:38:40] New York Times article on how to use sunglasses when traveling: Yes, Your Sleep Schedule is Making You Sick. [00:38:45] Jet Lag Rooster; Podcast: Sleep To Win: How Navy SEALs and Other High Performers Stay on Top. [00:40:00] Stimulus control. [00:48:12] Cal Newport; podcast: How to Live Well in a High Tech World. [00:50:42] Bill Lagakos on Patreon. [00:52:00] Pitfalls people encounter when recovering from insomnia. [00:54:33] Variations in Melatonin bottle contents; Study: Erland, Lauren AE, and Praveen K. Saxena. "Melatonin natural health products and supplements: presence of serotonin and significant variability of melatonin content." Journal of Clinical Sleep Medicine 13.02 (2017): 275-281. [01:00:39] Wall Street Journal Article: Is It Healthy to Sleep in a Hammock?; Study: Kompotis, Konstantinos, et al. "Rocking promotes sleep in mice through rhythmic stimulation of the vestibular system." Current Biology 29.3 (2019): 392-401. [01:02:11] Article: [The American College of Physicians] Recommends CBTI as Initial Treatment for Chronic Insomnia. [01:02:40] Dr. Josh Turknett’s 4-quadrant model (Go to minute 21:20 for a visual of the 4-quadrant model.); Podcast: How to Win at Angry Birds: The Ancestral Paradigm for a Therapeutic Revolution.  [01:06:20] Sleepio app. [01:07:41] UCSF Sea Lab. Ashley’s sleep clinic and her current research.  [01:08:16] Contact Ashley to support her work. Listen to Ashley’s previous NBT podcasts: Paleo Psychology with Ashley Mason PhD (2014) and Mindfulness and Cognitive Behavioral Strategies for Diabetes and Sleep Problems (2019).

Sleep researcher Greg Potter, PhD, is back on the podcast today with practical help for those suffering from insomnia. Greg’s research at the University of Leeds on sleep, diet, and metabolic health captured the attention of both scientific and mainstream news outlets on several continents. He is currently an international public speaker, science writer, and consultant, focusing in particular on circadian rhythms, exercise, nutrition, sleep and stress.  In this podcast, Greg talks about different types of insomnia, and how chronic sleep difficulties create barriers to personal safety and health for 10-15% of adults at any given time. He discusses the best things to do when you’re lying in bed, unpleasantly awake. He also talks about routines and tools for preventing sleep disruption in the first place. Here’s the outline of this interview with Greg Potter: [00:02:21] Greg's articles on optimising sleep: 1. Having trouble sleeping? A primer on insomnia and how to sleep better 2. Sleep-maintenance insomnia: how to sleep through the night 3. Sleep-onset insomnia: how to get to sleep fast.  [00:02:37] Acute vs chronic insomnia. [00:07:00] Effects of genes on sleep needs. [00:07:55] Keneth Wright Jr. camping studies: Wright Jr, Kenneth P., et al. "Entrainment of the human circadian clock to the natural light-dark cycle." Current Biology 23.16 (2013): 1554-1558; Follow up study: Stothard, Ellen R., et al. "Circadian entrainment to the natural light-dark cycle across seasons and the weekend." Current Biology 27.4 (2017): 508-513. [00:08:38] Tracking sleep data - wearables, diaries; online diary at thebettersleepproject.com. [00:11:30] Re-establishing association between bed and sleep. [00:11:51] Ashley Mason, PhD. Podcast: Mindfulness and Cognitive Behavioral Strategies for Diabetes and Sleep Problems. [00:12:56] Therapeutic sleep restriction. [00:15:29] 20-minute rule. [00:18:33] Things to do when you can't sleep: Meditation, progressive muscle relaxation, visualization, music therapy. [00:23:05] Paradoxical intention; Book: Man's Search for Meaning, by Viktor Frankl. [00:24:54] Books: Homo Deus and Sapiens, by Yuval Noah Harari. [00:25:38] Metabolic dysregulation as possible cause of sleep disruption. [00:29:09] Early dinner associated with better appetite regulation; Study: Ravussin, Eric, et al. "Early Time‐Restricted Feeding Reduces Appetite and Increases Fat Oxidation But Does Not Affect Energy Expenditure in Humans." Obesity 27.8 (2019): 1244-1254. [00:31:13] Considerations when buying a mattress: comfort, durability, and support. [00:33:31] ChiliPad; Ooler Sleep System. [00:35:52] BRYTE bed. [00:37:51] Paper: Hekler, Eric B., et al. "Why we need a small data paradigm." BMC medicine 17.1 (2019): 1-9. [00:39:20] Hammocks [00:42:54] Rich Roll and Paul Saladino on The Minimalists Podcast: Minimalist Diets. [00:45:45] Managing ambient temperature for optimal sleep. [00:48:54] Raising skin temperature before bed. [00:50:15] Pre-bed skin temperature raising activities and sleep; Meta-analysis: Haghayegh, Shahab, et al. "Before-bedtime passive body heating by warm shower or bath to improve sleep: A systematic review and meta-analysis." Sleep medicine reviews (2019). [00:54:03] Cal Newport; Podcast: How to Live Well in a High Tech World; Book: Digital Minimalism; Cal’s blog.  [00:57:29] Find Greg on Twitter and Instagram, @gdmpotter. [00:58:44] Podcast: A Statin Nation: Damaging Millions in a Brave New Post-health World, with Malcolm Kendrick, MD. [01:01:07] Greg’s previous NBT podcasts: How to Entrain Your Circadian Rhythm for Perfect Sleep and Metabolic Health (7/4/18); Morning Larks and Night Owls: the Biology of Chronotypes (1/27/19); Sleep To Win: How Navy SEALs and Other High Performers Stay on Top (as interviewer, 10/25/19)

James McCarter, MD, PhD. is a researcher and author of over 60 scientific publications and patents. He recently led research and clinical operations for San Francisco-based Virta Health, a nationwide medical provider that delivers the first clinically-proven treatment to safely and sustainably reverse type 2 diabetes without medications or surgery. Dr. McCarter recently directed the Virta - Indiana University Health clinical trial demonstrating reversal of diabetes using nutritional ketosis and guided behavior change. This trial has resulted in changes to the American Diabetes Association Standards of Care and consensus statement on nutrition in 2019, reflecting the benefit of low-carbohydrate diets.  In this podcast, James discusses the results that have emerged from this research and the incredible outcomes Virta is demonstrating in helping people reverse their type-2 diabetes and improve cardiac risk markers. He also talks about the five facets of treatment behind Virta’s success, and the business model they employ to make treatment more widely available.  Dr McCarter recently spoke at the AACE (American Association of Clinical Endocrinology) meeting in Kansas City on ketosis for T2D. These slides provide nice visuals for all of the Virta-IUH trial outcomes as well as background information. Here’s the outline of this interview with Jim McCarter: [00:00:19] Two-year clinical trial: Athinarayanan, Shaminie J., et al. "Long-Term Effects of a Novel Continuous Remote Care Intervention Including Nutritional Ketosis for the Management of Type 2 Diabetes: A 2-year Non-randomized Clinical Trial." Frontiers in endocrinology 10 (2019): 348. [00:00:23] Virta Health. [00:01:09] Type 2 Diabetes (T2D) affects 30 million people in the US, 400 million worldwide. [00:02:24] Long term complications of T2D. [00:04:16] Ketogenic diet: Getting people off the glucose rollercoaster. [00:08:47] Setting up the clinical trial; Sarah Hallberg, DO, MS, Virta Medical Director. [00:10:13] Nine papers published by Virta so far: 7 on the trial and 2 reviews: 1, 2, 3, 4, 5, 6, 7, 8, 9, plus whitepaper on cardiovascular benefits of Virta treatment. [00:10:46] 5 facets to treatment: In-house medication management, health coaching, nutrition behavior change education, biometric feedback, online community. [00:16:05] Podcasts with Doug Hilbert: How Busy Realtors Can Avoid Anxiety and Depression Without Prescriptions or the Help of a Doctor, and Ancestral Health Symposium ‘18 Recap. [00:16:54] Doug Hilbert’s AHS talk 2018: AHS18 Douglas Hilbert - Virta 1 Year Clinical Trial Results/Patient Outcomes. [00:18:13] Adherence to the program: 74% of patients completed 2 years of the trial. [00:18:26] Blog post: Top 10 Keto Myths Debunked After 150,000 Days of Patient Care. [00:20:30] Jeff Volek, PhD, RD & Stephen Phinney, MD, PhD. [00:21:20] Ketone metabolism: beta-hydroxybutyrate, acetoacetate and acetone. [00:23:05] Beta-hydroxybutyrate as an histone deacetylase (HDAC) inhibitor; Study: Shimazu, Tadahiro, et al. "Suppression of oxidative stress by β-hydroxybutyrate, an endogenous histone deacetylase inhibitor." Science 339.6116 (2013): 211-214. [00:24:10] Higher levels of ketones correlate with greater reductions of hemoglobin A1c and greater weight loss. [00:24:29] Ken Ford, Podcast: Optimal Diet and Movement for Healthspan, Amplified Intelligence and More with Ken Ford (ketone signaling is discussed at minute 54:20). [00:25:58] Kaiser study on diabetes remission rates: Karter, Andrew J., et al. "Incidence of remission in adults with type 2 diabetes: the diabetes & aging study." Diabetes Care 37.12 (2014): 3188-3195. [00:29:09] Readout: creating less invasive ways for measuring metabolic markers. [00:29:28] Dan Ariely; Shapa scale and app. [00:31:55] Non-scale victories (NSV). [00:32:56] Ashley Mason podcasts: Paleo Psychology with Ashley Mason PhD and Mindfulness and Cognitive Behavioral Strategies for Diabetes and Sleep Problems. [00:33:22] Elimination of drugs that cause hypoglycemia (e.g., sulphonylureas). [00:34:13] Common pitfalls: Electrolytes. [00:37:46] Myth: Keto causes diabetic ketoacidosis. [00:38:50] Improvements in cardio risk markers; Study: Bhanpuri, Nasir H., et al. "Cardiovascular disease risk factor responses to a type 2 diabetes care model including nutritional ketosis induced by sustained carbohydrate restriction at 1 year: an open label, non-randomized, controlled study." Cardiovascular diabetology 17.1 (2018): 56. [00:44:25] Dave Feldman on The Fat Emperor Podcast with Ivor Cummins: LDL and All-Cause Mortality  - Does Cholestesterol Kill You?; Related NBT podcasts: How to Drop Your Cholesterol, with Dave Feldman, and How Not to Die of Cardiovascular Disease, with Ivor Cummins. [00:49:15] American Diabetes Association (ADA) changed their Standards of Care and consensus statement on nutrition in 2019. [00:51:04] Virta's value-based business model. [00:54:13] Navigating difficult food environments. [00:55:52] Robb Wolf; Chickasaw Nation. [01:01:43] Cardiovascular effects of GLP-1 agonist and SGLT2 inhibitor drugs; Studies: Busch, Robert S., and Michael P. Kane. "Combination SGLT2 inhibitor and GLP-1 receptor agonist therapy: a complementary approach to the treatment of type 2 diabetes." Postgraduate medicine 129.7 (2017): 686-697, and DeFronzo, Ralph A. "Combination therapy with GLP‐1 receptor agonist and SGLT2 inhibitor." Diabetes, Obesity and Metabolism 19.10 (2017): 1353-1362. [01:02:13] Podcast: Nudge Tactics for Performance and Health, with Simon Marshall, PhD. [01:04:50] Find James on Twitter, Medium and LinkedIn.

Physical Therapist and Certified Strength and Conditioning Coach Zac Cupples has a passion for human anatomy and helping people meet their health and performance goals. He excels at providing individualized treatment through rehab, training, nutrition, sleep, stress management, and sports science.  What’s amazing to me is that he does online consultation, and helped me fix my chronic back pain by video conference! On this podcast, Zac and I discuss his approach to working with clients and mentoring other practitioners. He talks about some of his assessment methods and strategies for helping people reduce pain while getting remarkable health and performance results. He shares simple breathing techniques that helped me tremendously and discusses some tried-and-true methods for improving client adherence with daily exercises. Here’s the outline of this interview with Zac Cupples: [00:00:06] Dr. Ben House; Podcast: Ben House, PhD on Strength Training: a Discussion at the Flō Retreat Center in Costa Rica. [00:00:52] How Zac got into physical therapy. [00:02:04] Book: Bad Science: Quacks, Hacks, and Big Pharma Flacks, by Ben Goldacre. [00:03:19] Physical Therapist Bill Hartman. [00:05:48] Shawn Baker; Podcast: Life at the Extremes: Fueling World-class Performance with a Carnivore Diet. [00:06:25] Working with NBA basketball players. [00:10:23] Dr. Bryan Walsh. [00:11:36] Sleep as a keystone behaviour; Ashley Mason podcast: Mindfulness and Cognitive Behavioral Strategies for Diabetes and Sleep Problems. [00:13:43] The effect of sleep on performance; Zac’s post: He Sleeps He Scores: Playing Better Basketball by Conquering Sleep Deprivation. [00:15:53] Fixing pain. [00:21:01] Assessing movement. [00:22:02] Variability in movement positively associated with health and performance. Study: Stergiou, Nicholas, and Leslie M. Decker. "Human movement variability, nonlinear dynamics, and pathology: is there a connection?." Human movement science 30.5 (2011): 869-888. [00:22:16] Study of javelin throwers: Bartlett, Roger, Jon Wheat, and Matthew Robins. "Is movement variability important for sports biomechanists?." Sports biomechanics 6.2 (2007): 224-243. [00:24:26] Doing assessments remotely/online. [00:27:13] NBT Head of Strength and Conditioning, Zach Moore; Podcast: Overcoming Adversity and Strength Coaching. [00:27:37] Pain vs. tissue damage. [00:30:30] Book: Back Mechanic by Stuart McGill. [00:30:46] Barbell Medicine videos on YouTube. [00:31:06] Harvard Health article: Babying your back may delay healing. [00:34:21] Consulting with Zac on my chronic lower back pain. [00:39:29] Using the anal sphincter to tilt the pelvis. [00:43:35] Breathing for 3D expansion of the body; Video: “Stacking” the Ribcage on top of the Pelvis. [00:45:55] Influencing client behaviour to ensure follow-through. [00:53:54] Tim Ferris, author of The 4-Hour Work Week. [00:55:11] Minimal effective dose. [00:56:56] Lesley Paterson, Braveheart Coaching, Podcast: Off Road Triathlon World Champion Lesley Paterson on FMT and Solving Mental Conundrums. [00:58:30] Altis; Dan Pfaff and Stuart McMillan. [00:59:55] Comparing recovery postures; Study: Michaelson, Joana V., et al. "Effects of Two Different Recovery Postures during High-Intensity Interval Training." Translational Journal of the American College of Sports Medicine 4.4 (2019): 23-27. [01:01:47] Zac’s website. [01:02:08] Human Matrix Seminars. [01:05:21] Find Zac on Facebook, Twitter, Instagram, YouTube. [01:05:40] Book: Digital Minimalism: Choosing a Focused Life in a Noisy World, by Cal Newport. Podcast: How to Live Well in a High Tech World, with Cal Newport.

In this episode KT and Ashley discuss:    ·      The importance of social media marketing·      Having a social media strategy·      Where to focus your social media efforts Key Takeaways: ·      The five biggest mistakes of social media·      Results take time·      Consistency over frequency   Quotes: “Often times people think social media will get you more sales, grow your business instantly, but really social media is just one piece of the marketing pie.”- Ashley “Twenty-five years ago, you could start a business by hanging a sign, maybe putting an ad in the church bulletin and working hard. Those days are gone. If you’re not out from behind your desk, they’re not going to find you.” – KT Reach Ashley at ashley@dashofsocial.comGrab your free content calendar here.  Click here to reach KTSee KT’s interview on C-Suite Network’s Best Seller TVConnect with KT Thomas: http://ktsmoneymatters.com/Purchase KT’s book- The Hardworking Woman’s Guide to Money  Learn more about your ad choices. Visit megaphone.fm/adchoices

Brad Stulberg is a writer, performance coach, and speaker, specializing in developing and harnessing productive passion using evidence-based principles of mastery and success.  He has co-authored two books, Peak Performance and The Passion Paradox, which explore the science and practice of passion and world-class performance. Currently a columnist for Outside magazine, Brad has also written for the New York Times, Wired, New York Magazine, Sports Illustrated, and more. His work also includes coaching executives, entrepreneurs, and athletes. In this podcast, Brad and I talk about passion - specifically the idea of developing your passion, rather than “finding” it. Brad discusses how passion can be a blessing or a curse, highlighting examples of people whose obsessive approach to their work has led to their downfall. He discusses the myth of living a balanced life and offers advice for people nearing burnout. Brad also describes what the research says about quitting your day job to pursue your passion. Here’s the outline of this interview with Brad Stulberg: [00:00:00] Blood Chemistry Calculator package; email support; book an appointment with NBT. [00:00:32] Simon Marshall, PhD. [00:00:47] Book: The Passion Paradox: A Guide to Going All In, Finding Success, and Discovering the Benefits of an Unbalanced Life, by Brad Stulberg and Steve Magness. [00:05:13] Book: Mindset: The New Psychology of Success, by Carol Dweck. [00:05:44] Passion vs. addiction. [00:06:37] Podcast: Optimal Diet and Movement for Healthspan, Amplified Intelligence and More with Ken Ford. [00:07:04] 75% of people believe in the “fit mindset of passion”; Study: Chen, Patricia, Phoebe C. Ellsworth, and Norbert Schwarz. "Finding a fit or developing it: Implicit theories about achieving passion for work." Personality and Social Psychology Bulletin 41.10 (2015): 1411-1424. [00:09:48] Developing vs finding your passion. [00:11:48] Lower your expectations (like Lisa from The Simpsons). [00:12:24] Passion can be a gift or a curse; Obsessive passion vs. harmonious passion. [00:15:15] Burnout. [00:16:16] Elizabeth Holmes, CEO of Theranos, and Lance Armstrong as an examples of obsessive passion. [00:18:53] Podcast: The Science and Practice of Training Elite Road Cyclists, with David Bailey, PhD. [00:19:59] 24-48 hour rule. [00:21:32] Book: Peak Performance: Elevate Your Game, Avoid Burnout, and Thrive with the New Science of Success, by Brad Stulberg and Steve Magness. [00:23:01] The biology driving the behavior; dopamine. [00:25:37] Hedonic adaptation: adapting to your current state of happiness; suffering. [00:26:54] Podcast: Mindfulness and Cognitive Behavioral Strategies for Diabetes and Sleep Problems, with Ashley Mason, PhD. [00:29:30] Ellen Langer, PhD.; Podcast: How to Think Yourself Younger, Healthier, and Faster. [00:30:11] The myth of living a "balanced" life. [00:31:21] Rich Roll. [00:34:55] Podcast: How to Sustain High Cognitive Performance, with James Hewitt. [00:36:54] People pursuing passions don’t view themselves accurately. [00:38:01] Being on the same journey as his readers, rather than having it all figured out. [00:39:40] Practice: We build our practice up and then it falls apart. [00:40:32] Mid-life crises. [00:42:10] Should you quit your day job? Study: Raffiee, Joseph, and Jie Feng. "Should I quit my day job?: A hybrid path to entrepreneurship." Academy of Management Journal 57.4 (2014): 936-963. [00:45:38] Up to 40% of white collar work is wasted time. [00:48:30] Don't try to be the best; be the best at getting better. [00:49:03] Advice for someone at the burnout point. [00:50:20] Mentoring. [00:51:54] Co-author Steve Magness. [00:53:19] Similarities between fit mindset and fixed mindset. [00:53:52] Josh Turknett, MD; Podcast: The Migraine Miracle. [00:55:00] Where to find Brad: Twitter; Brad’s website.

BDL talks to his old "Crazy" Snake Grabbing buddy Jimmie Nichols about the 10th Annual Brad Vincent Snake Grabbing Rodeo on Lake Washington Mississippi. Jimmie and the snake grabbers (Grab-U-One Outfitters) have been hooking up with BDL for the past 10 years to talk about how they got started in this crazy thing they call snake grabbing. Ashley Mason will also join Jimmie & BDL to tell about her experience at the Snake Grabbing Rodeo a few years ago. Stay tune after the interview for the Memorial Day Weekend detailed TCNB Alabama River/Lake Millers Ferry fishing report and the CNB weekend weather.... HOT!!

Have you ever heard of community over competition? It can be so easy as women to compare ourselves to the people around us. Are they doing the same thing as me? Are they doing it better? In this episode, I talk with Ashley Mason. She is a 22 year old marketing consultant who prides herself in helping female entrepreneurs create and execute social media strategies, grow their blogs, learn about SEO, and essentially cover all the things that are important to running a successful business. One of the reasons why we love her is because she is all about building positive relationships with other women and teaching others the benefits of networking. Ashley believes that when you help people share their stories and create brand awareness as she does, you are in turn growing your own business. We talk about how it is so important to own your worth as a woman business owner and how supporting other women in the business community does not have to come with sacrificing your own needs. Ashley offers a lot of real tangible advice in this episode. This is one you will want to take notes on!   Mentioned in this episode: Visit Ashley Mason's Website One For Womenkind Podcast Send a Voice Message to the OFWK Team Support the OFWK Podcast Join the OFWK Podcast Facebook Group

Integrative Clinical Psychologist Ashley Mason, PhD. is back on the podcast to discuss her clinical work and research within the UCSF Department of Psychiatry. She is now the Co-Director for the UCSF Center for Obesity Assessment, Study, and Treatment, and the Director of the Sleep, Eating, and Affect (SEA) Lab. Her areas of interest include problematic eating and sleep-related behaviors, and nonpharmaceutical interventions to address them. In this interview, Ashley and I discuss her current research, which focuses on treating individuals with type-2 diabetes using reduced-carbohydrate diets, mindful eating techniques and environmental management. She shares her insights on some of the root causes fueling the diabetes epidemic, and the factors that keep her research subjects motivated to make difficult lifestyle changes. We also discuss her clinical work treating people struggling with sleep, and the behavioral methods she uses to help them turn things around in a matter of weeks. Support Ashley’s work. Here’s the outline of this interview with Ashley Mason: [00:00:18] Ancestral Health Symposium 2014 in Berkeley. [00:00:39] Assistant Professor at UCSF. [00:01:27] Osher Center for Integrative Medicine. [00:02:19] Pairing diet change with behavioral change for type 2 diabetes. [00:04:00] How are people becoming diabetic? [00:05:20] Only 12% of the population is metabolically healthy; Study: Araújo, Joana, Jianwen Cai, and June Stevens. "Prevalence of Optimal Metabolic Health in American Adults: National Health and Nutrition Examination Survey 2009–2016." Metabolic syndrome and related disorders 17.1 (2019): 46-52. [00:07:02] Grubhub; DoorDash. [00:01:50] Food reward; hyperpalatable foods. [00:08:11] Ashley’s previous podcast: Paleo Psychology with Ashley Mason PhD. [00:11:07] Getting people to change their behavior; identifying the why behind wanting to change. [00:11:49] Low carbohydrate diets can result in reduced need for diabetic medications; Virta Health Studies: McKenzie, Amy L., et al. "A novel intervention including individualized nutritional recommendations reduces hemoglobin A1c level, medication use, and weight in type 2 diabetes." JMIR diabetes 2.1 (2017): e5; and Hallberg, Sarah J., et al. "Effectiveness and safety of a novel care model for the management of type 2 diabetes at 1 year: an open-label, non-randomized, controlled study." Diabetes Therapy 9.2 (2018): 583-612. [00:15:54] Motivational interviewing. [00:16:15] Stages of change model (diagram). [00:17:40] Fundamental reasons for wanting to change. [00:18:30] Handling the social pressure of eating differently. [00:24:39] How to work with people in the pre-contemplative stage. [00:28:01] USDA Dietary Guidelines for Americans 2015-2020, eighth edition. [00:29:25] Taste and price drive decision making. [00:30:01] Arranging the environment to support better dietary choices. [00:31:56] Companies with self-insured health plans have incentive to keep employees healthy. [00:33:05] Mindful eating; paying attention while you're eating. Studies: Brewer, Judson, et al. "Can mindfulness address maladaptive eating behaviors? Why traditional diet plans fail and how new mechanistic insights may lead to novel interventions." Frontiers in psychology 9 (2018): 1418; and Mason, A. E., et al. "Examining the Effects of Mindful Eating Training on Adherence to a Carbohydrate-Restricted Diet in Patients With Type 2 Diabetes (the DELISH Study): Protocol for a Randomized Controlled Trial." JMIR research protocols 8.2 (2019): e11002-e11002. [00:43:39] Sleep as a lynchpin to health behavior. [00:45:54] Cognitive Behavior Therapy for Insomnia (CBTI); Improving sleep as a platform for making other behavior change possible. [00:46:30] Getting people off of benzodiazepines. [00:49:50] Previous podcast episodes on chronotypes, meal timing, and sleep hygiene: 1, 2, 3, 4, 5. [00:50:16] CBTI strategies for improving sleep. [00:54:51] Oura Ring; the value of self-report over electronic devices. [00:58:38] Dealing with external factors: kids, pain. [01:05:26] Impact of timing bright light, eating, movement, socialization. [01:08:07] Rhonda Patrick's interview with Satchin Panda, PhD; Our podcast with Satchin Panda: How to Use Time-Restricted Eating to Reverse Disease and Optimize Health. [01:13:10] Funding research; Experiment.com for crowdfunding; You can support Ashley’s research here. [01:13:24] Richard Feinman, PhD. [01:14:49] Ashley’s current and published research. [01:15:12] Sea Lab; Osher Center Sleep Group. [01:15:51] Book: Quiet Your Mind & Get to Sleep, by  Colleen E. Carney, PhD and Rachel Manber, PhD. [01:16:27] Book: The Brave Athlete: Calm the Fuck Down and Rise to the Occasion​, by Simon Marshall, PhD.

Social media can be an incredible tool for building and growing a business, allowing you to generate more leads, faster than ever before. But with that can come the burden of navigating exactly WHAT to share to attract those dreamy clients and how to connect with them in a way that feels real and relatable. For many of you, that means posting on social media has created a lot of confusion, stress, and overwhelm. But it doesn’t have to be that way. Today we go deep and talk about how to shift your mindset around content creation by posting less content that shows more of who YOU are so you can connect with your audience on a whole new level. If you’re someone who breaks a sweat every time you need to draft a caption for Insta but still wants the clients and results of posting regularly, then this episode is for you!-Check out the show notes here!-There’s a whole lot of mindset work that goes into getting more visible in your business. Because the truth is, you don’t NEED a better scheduling tool or more relevant hashtags. You need to start showing up for your people and sharing your expertise in a way that feels good. But most people can't find a way to do that and have tried every strategy they come across when what they really need is mindset support, because nothing will boost your business more than shifting those thoughts of fear and overwhelm so you can actually show up and be seen. That’s yet another reason I offer these FREE Stressed to Success coaching calls. Because I believe it IS possible to have a beautiful, balanced life and a successful, thriving business and it all starts with the right mindset. If you’re ready to uncover the mindset shift that will make the biggest difference for you, so you can start taking the RIGHT actions, consistently, and start saying “no” to the things that aren’t bringing in results, head over to amandadennelly.com/freecall to book. I do three of these each week so get over there and book yours today! See acast.com/privacy for privacy and opt-out information.

Ashley Mason is a marketing consultant and the founder of Dash of Social, which provides digital marketing services to service-based businesses. Services include social media marketing, paid ads, SEO, and PR. When she's not working, she loves to go for a run or curl up on the couch with a good book! Website:https://www.dashofsocial.com/ Instagram: www.instagram.com/dashofsocial Facebook: www.facebook.com/dashofsocial Twitter: www.twitter.com/dashofsocial contentcalendar.dashofsocial.com/Q1 (freebie) dashofvisibility.dashofsocial.com (connects female entrepreneurs to free visibility opportunities)  

Ashley Mason is a Marketing Consultant at Dash of Social, a social media agency she started at the age of 19! Hear from Ashley about how she started her company, and what goes into running a social media company. Find Ashley at @dashofsocial and dashofsocial.com Find Alessandra at @pollinapr.com and pollinapr.com Find the DIY PR Course at pollinapr.com/diy-pr-course/

Social media gets a hard wrap sometimes. In this episode, Ashley and Amy talk about why you need to reframe your ideology around social media, and the dos and don'ts to maximize your relationship building efforts on instagram and beyond.

In this episode of the Marketing in Yoga Pants Podcast, Brit interviews Ashley Mason, Social Media Consultant at DashOfSocial.com. Ashley is helping with female entrepreneurs to move mountains and works with her clients by providing Social Media Management and Social Media Consulting. Learn how she is putting in the work to follow her passions all while juggling a full college course load.   Links: Ashley's Website Ashley on Instagram Ashley's Free PR Resource

In this episode of Creatives Crushing Anxiety, I chat with Ashley Mason from Dash of Social. If you have anxiety around doing social media for your business then this episode is for you. In this episode: How she became a social media manager. What she tells clients who want to be on all the social media platforms. The problem she sees with information overload. How she works with her client to keep them accountable. How she balances a healthy mix of content in her social media. Her favorite social media platform. The changes she is expecting in social media this year.

Ashley Mason is the founder of Dash of Social. She helps entrepreneurs like you create and execute social media strategies that show people why you’re so incredibly awesome to work with, help you to automate your content so you can spend more time doing the things you love, and grow an engaged and loyal following … Continued

In this interview the New Mart Network visits the Ashley Mason Showroom, ran by owner Michelle Mulleneaux. Ashley Mason is also joined in the showroom by sister brand, Prosperity Denim - both lines are affordable, trend-focused denim. Michelle will share with us her personal story of how she started in the fashion business, what inspired the naming and values of her company, and the role she has found herself playing in the industry today. Viewers will quickly learn from this interview the importance of passion and purpose in the fashion business, and also how taking "the big risk" of starting your own business would have been worth it all along.

It can be really difficult to get your name out there and find the right clients in an organic way. On this episode we have Ashley Mason in the house who is a social media expert strategist and consultant. She has some great strategies and advice to share with us about how to build a truly impactful social media strategy that engages and draws in the type of clients you need. You can find show notes and more information by clicking here: http://bit.ly/2CqYLCG

For Life on Purpose Episode #71, my guest is psychologist Rachel Harris, PhD, who joined me for an enlightening and hope-filled conversation about her new book Listening to Ayahuasca: New Hope for Depression, Addiction, PTSD and Anxiety (New World Library). Ayahuasca, a psychedelic brew from the Amazon rainforest, is entering the Western lexicon through the popular media, the internet, and first-person reports. Considered a medicine by practitioners, the tea has great therapeutic potential that is just beginning to be studied. As a result of her own personal experience with ayahuasca, Dr. Harris was inspired to research how this medicine was being used in North America in the largest study of this kind to date. Listening to Ayahuasca describes her findings, including miracle cures of depression and addiction, therapeutic breakthroughs, spiritual revelations, and challenging or bad trips. “This book is intended for people considering ayahuasca and for people drinking the medicine. I hope it will help them integrate their insights and visions into their daily lives. There is much work people can do on their own to maximize the healing that ayahuasca offers,” writes Dr. Harris. “I also hope this book will inform psychotherapists about the process of integration after ayahuasca ceremonies, so they can provide a supportive and respectful container for the unfolding of healing.” About: Psychologist Rachel Harris, PhD is the author of Listening to Ayahuasca: New Hope for Depression, Addiction, PTSD and Anxiety. She was in private practice for thirty-five years working with people interested in psychospiritual development. During a decade working in research, Rachel received a National Institutes of Health New Investigator’s Award and published more than forty scientific studies in peer-reviewed journals. She has also consulted to Fortune 500 companies and the United Nations. Rachel was in the 1968 Esalen Residential Program, Big Sur, CA. This intensive six-month program focused on meditation and body work. In the early seventies, Rachel studied with Dorothy Nolte in the movement system, Structural Awareness, based on Dr. Ida Rolf’s Structural Integration (Rolfing). Rachel also co-edited the Journal of the American Dance Therapy Association for three years. Awareness of how people live and move in their bodies has always been an aspect of Rachel’s approach to psychotherapy. During the mid-eighties into the early aughts, Rachel led workshops at Omega Institute, NY and Esalen Institute, CA. She wrote Twenty Minute Retreats: Revive Your Spirit in Just Minutes a Day with Simple, Self-Led Practices (NY: Holt, 2000). This book describes many of the psychological, meditative and body awareness exercises she taught in her workshops. In 2005 Rachel traveled to a retreat center in Costa Rica and serendipitously found herself with the opportunity to drink ayahuasca with Ecuadorian shamans. The morning after her first ceremony, Rachel began asking questions about the therapeutic potential of this medicine. She conducted a three-year research project with Lee Gurel, PhD that resulted in “A Study of Ayahuasca Use in North America,” published in the Journal of Psychoactive Drugs (Summer, 2012). Rachel has a married daughter, Ashley Mason, who sings in the chorus at the Metropolitan Opera in NYC. Rachel is the co-author with Dorothy Nolte of Children Learn What They Live and Teenagers Learn What They Live (NY: Workman, 1998 and 2002) and the author of 20 Minute Retreats (Holt, 2000). Rachel spends eight months of the year on a remote island in Penobscot Bay, ME and winters in Napa, CA. To learn more about Dr. Harris' work, visit: https://www.listeningtoayahuasca.com/.

Ashley Mason, PhD is a clinical psychologist and research fellow at UCSF. Her primary research interests focus on food-craving experiences, stress-induced eating, and reward-based eating. She is currently using ecological momentary assessment (EMA) methodologies so as to develop targeted interventions that (1) increase awareness and understanding of food craving experiences, and (2) de-couple the experience of craving from the action of indulging cravings. She is currently examining a biological probe as an index of a tendency to engage in reward-based eating. Ashley is part of the team conducting the PCOS Paleo study. The crowdfunding project has now come to an end, and even though they didn’t reach their target the study will still be taking place. You can still donate by emailing them. Ashley provided some wonderful insight into addiction, food cravings and food reward.

Ashley Mason manages the wellness program for Massachusetts State employees.  She spends her days traveling across the state delivering lunchtime seminars on wellness topics; meeting with Wellness Champions and other interested employees at each agency; and developing onsite programming, including a state-wide weight loss competition.  She publishes a wellness blog for the program, which can be found at wellmass.wordpress.com. She also reviews nutrition articles for The Journal of Allied Health. She has experience providing nutrition education and counseling to adolescents, inmates at state correctional facilities, and residents of mental health group homes. She is a member of the Academy of Nutrition and Dietetics and holds degrees from Boston University and the University of Bridgeport.In this interview, Ashley reveals why she started studying nutrition, discusses working with incarcerated individuals, and shares her experiences on working in the health field and some of the amazing people and conferences she has met and attended -- including Dick Hoyt, who has appeared at The Health Crossroad.