Podcasts about do when you can

For several decades, people's reported sleep quality has declined. This, despite the fact that specially optimized sheets, mattresses, and sleep trackers have emerged during that time, and despite the fact that the amount of time people are sleeping hasn't decreased for over fifty years.In other words, people aren't sleeping less than they used to, but are less happy about their sleep than ever before.My guest would say that to improve our experience of sleep, we'd be better off looking past the reams of modern advice out there and back in time — way, way back in time.Today on the show, Dr. Merijn van de Laar, a recovering insomniac, sleep therapist, and the author of How toSleep Like a Caveman: Ancient Wisdom for a Better Night's Rest, will tell us how learning about our prehistoric ancestors' sleep can help us relax about our own. He explains that the behaviors we think of as sleep problems are actually normal, natural, and even adaptive. We talk about why hunter-gatherers actually sleep less than we think we need to, how their natural wake periods during the night might explain our own sleep patterns, the methods they use to get better sleep, and why our modern efforts to optimize sleep could be making it worse. Merijn shares when it's okay to use a smartphone before bed, the myth that you have to get eight hours of sleep a night, how to intentionally use sleep deprivation to improve your sleep, and more.Resources Related to the PodcastAoM Article: 22 Ways to Get a Better Night's SleepAoM Article: What Every Man Should Know About SleepAoM Article: What to Do When You Can't SleepAoM Article: The Importance of Building Your Daily Sleep PressureAoM Podcast #661: Get Better Sleep by Stressing About It LessAoM Podcast #736: Could Sleeping in Separate Beds Improve Your Relationship?Study: Hadza sleep biology — Evidence for flexible sleep-wake patterns in hunter-gatherersConnect With Merijn van de LaarMerijn's website

How often do you find yourself thinking, “I just can't seem to catch a break?”We've all had those weeks when it seems like everything goes wrong and the universe is out to get us. Sometimes it drags on you, and you start to wonder if it'll ever end! It can, and I want to help you break the cycle.In this episode of She Thinks Big, you'll learn about a three-step approach that can help you process your experiences and regain control when you feel stuck in a loop. I'll also reveal what's really driving the bus when you feel like everything is out of control or you're stuck in a downward spiral.3:45 - What's behind the feeling of not being able to catch a break8:25 - How the observation technique helps you process things and get out of a negative loop16:26 - Why embracing routines can help break you out of the “can't catch a break” cycle19:31 - How to accept your negative feelings and rein them in so you don't get stuck in toxicityMentioned In How to Regain Control of Your Life When You Can't Catch a Break“What to Do When You Can't Catch a Break” by Kristin Wong | The New York TimesPodcast RoadmapShe Thinks Big by Andrea LiebrossAndrea's LinksBook a Call with AndreaAndrea on LinkedIn, Instagram, and FacebookHave you grabbed your copy of She Thinks Big, the audiobook?Grab your copy today from any of your favorite audiobook sellers, or head to andrealiebross.com/books to grab your copy of the audiobook and access the amazing bonuses. Let's turn those big ideas into extraordinary actions.

Are you mean to yourself? It seems like a strange question to ask. I'm so stupid! Ugh, I can't believe I did that! You know what I'm talking about. Those moments where we attack with negative self-talk. Today's guest, Allison Guibault, helps women release self-doubt and deal with what she calls high functioning anxiety. She has made it her job on planet Earth as both a therapist and a coach, to help women let go of doubt, shame and limiting beliefs so they can reconnect to their confidence, reclaim their empowerment and realign with their intuition and highest power. Allison was stuck in a corporate job that she was successful at but didn't really like. She was burnt out and exhausted. One day, she snapped and said she rushed to her therapist's office.  “I spent the next few years really trying to rework my entire life, and it was really hard,” says Allison. “There wasn't a lot of messaging out there that I was connecting to about, you know, things you talk about like abundance, mindset, the ability to change your mind.” But she did it. And she hopes her work coaching helps other women shorten the learning curve in seeing there's another way to work hard, keep all their core qualities and find fulfilment in life. The truth is, we're really impressionable. Allison thinks back to all the messaging we receive as girls, as simple as, “Don't speak up in class, you're going to come off as bossy,” which taught us to quiet ourselves. Whereas a boy in class doing the same thing might hear that he's a leader.  Overtime, we start to collect all of these stories about what life is supposed to look like. Allison says it's important to ask yourself where this thought came from?  “Shifting our thoughts from something that's really negative to something positive -- and it doesn't even have to be positive,” says Allison. “We can land on neutral. Like I'm just not going to bully myself today.” It does come down to science. The more you think something, the easier it is to access that thought and the more you start to apply it. It could be as simple as saying, “I'm allowed to have needs.” This will chemically shift your brain, and you'll become more likely to believe that.  Allison likes to offer a 30-day challenge. When you're brushing your teeth, practice saying something – literally anything – that isn't negative.  “I get a lot of resistance,” says Allison. “Like someone who's not used to saying nice things to themselves. Even neutral things to themselves. They're in that mind chatter that's really negative. This is going to feel weird and uncomfortable.” Healing is powerful. Personal growth is incredible. Change is transformative. But you can't get to any of those steps without some discomfort. Some fear. Healing usually means letting things go – whether it's old patterns or a relationship, which can be really difficult for people. “To take those steps, we need to resecure our safety. We need to feel supported because we don't usually do that work like blindly and alone.” Sign up for Allison's newsletter: https://www.anotefromyourtherapist.com/innercircle  Connect with Allison : https://www.instagram.com/anotefromyourtherapist/  Other GoG episodes you might want to check out: Overcome Societal Expectations of ‘You're Not Enough'  https://sarahwalton.com/societal-expectations-for-women/  What to Do When ‘You Can't Do Anything Right!'  https://sarahwalton.com/negative-thoughts/  You can check out our podcast interviews on YouTube, too! http://bit.ly/YouTubeSWalton   Thank you so much for listening. I'm so honored that you're here and would be so grateful if you could leave a quick review on Apple Podcasts by clicking here, scrolling to the bottom, and clicking “Write a review.” Then we'll get to inspire even more people! (If you're not sure how to leave a review, you can watch this quick tutorial.) #NegativeSelfTalk #PowerOfThoughts #OvercomingDoubts #PersonalGrowth #MentalHealth #AskExpert #SalesCoach #BusinessCoach #SelfWorth 

Call me crazy if you want. I know your ideal day might be a day at the spa, or sitting on the beach with a good book, or going for a hike in the mountains. Although those all sound good to me, my ideal day - or at least one of my ideal days - would be a day when I could practice all day. A day when I only had to practice would be a true luxury for me. That's really not that crazy. I think a lot of harpists would feel that way. Maybe you would too. Of course, the reality is that most of us are too busy most of the time for that ideal practice day. Usually we are sandwiching practice in between the other parts of our lives and often our harp playing ends up taking a back seat to tasks that are more urgent or the care we give to others. And when we do have time to practice, we don't feel that we have time to get to everything on our practice list.  It's not uncommon to feel a little frustrated that we can't spend the time we would like to with the harp. We sense that our progress is hampered by a lack of consistency or time. On the flip side, too much practice can actually be physically damaging, but it still would be nice to have an uninterrupted hour to really focus on our work or even just enjoy playing.   The solution seems to be to use the time we have, to practice in those small chunks of time in between other tasks or obligations. Achieving focus and getting something accomplished in fifteen or twenty minutes isn't easy, though. Being realistic, these small steps are often all we have.What I'd like to talk about with you today is how to stop thinking of your short practice spans as a practice compromise.  Rather than thinking of these practice sessions as too short, we are going to give them a makeover. We will call them “practice bursts,” and they can be valuable practice opportunities when we use them strategically. I'll show you how to get in gear and focus more quickly so you can feel that you are still on the path to progress, even if you have to take small steps. And I will show you 10 ways to make your practice bursts effective, fun and satisfying.  Links to things I think you might be interested in that were mentioned in the podcast episode:  Our “Jigging It” Hub Challenge is in Week 3! Join us! Get your copy of “Fifteen 15 Minute Practice Ideas” PDF Related resource Yes You Can! 12 Things to Do When You Can't Practice blog post   Harpmastery.com LINKS NOT WORKING FOR YOU? FInd all the show resources here: https://www.harpmastery.com/blog/Episode-148  

In this episode, we discuss how to stay on track without tracking your food. We explain why tracking is important and how it helps educate you about your food choices. We also provide tips for times when you can't track, such as when you're on holiday or eating out. We emphasise the importance of building balanced plates, focusing on whole foods, and being mindful of portion sizes. We also discuss the impact of liquid calories and the importance of maintaining knowledge and freedom even when you're not tracking.Head to our Website www.fitfemaleproject.com or Instagram @fitfemaleproject to join our next 6-week project.Chapters00:00Introduction01:06Why We Track02:28Transitioning Away from Tracking05:20What to Do When You Can't Track08:25Eating Out and Estimating Portions12:33Focusing on Whole Foods16:03Understanding Portion Sizes19:03Liquid Calories25:23Summary and Conclusion

Dave Ramsey & Rachel Cruze answer your questions and discuss:  "How do I get started with the Baby Steps when I'm behind on the bills?" from the blog: What to Do When You Can't Pay Your Bills All the financial things you need to take into consideration when buying a house, from the blog: How Much Money Do I Need to Buy a House? When to know if you should keep repairing your vehicle or purchase a new one, from the blog: Is Your Car Worth Repairing? Or Should You Replace It? What you should do with a house after a divorce, from the blog: Finances After the Unexpected: Divorce, Remarriage and Death Why your values around managing money are important to talk about before getting married, from the blog: 12 Questions to Ask Before Marriage Support Our Sponsor: Neighborly Have a question for the show? Call 888-825-5225 Weekdays from 2-5pm ET Here's an EveryDollar deal just for our listeners: get a 14-day free trial PLUS $15 off your first year of premium. Click the link below and start budgeting today! www.everydollar.com/TRS Want a plan for your money? Find out where to start: https://bit.ly/3cEP4n6 Listen to all The Ramsey Network podcasts: https://bit.ly/3GxiXm6 Interested in advertising on The Ramsey Show? https://ter.li/s64ye3 Ramsey Solutions Privacy Policy

https://youtube.com/live/xRlvHAGQvZI How Productive is Joining Instagram Threads, and the Productivity and Technology News This Week Each week, Ray Sidney-Smith (

Jennifer Hanin, author of What to Do When You Can’t Get Pregnant. Topic: Options for couples facing fertility issues. Issues: Advances in natural products for women; new supplements, medications, and treatment protocols; the latest in egg freezing, vitrification, gender selection, and genetic testing. The post What to Do When You Can’t Get Pregnant appeared first on Mr. Dad.

Like most critical aspects of health, stress can be a double-edged sword. It's necessary for physical and emotional growth, and we all know that what doesn't kill you makes you stronger. However, too much stress can do far more damage than even a poor diet or a sedentary lifestyle. The trick seems to be embracing the right kinds of stress in the right doses, and under those conditions, it can be a catalyst for improved strength and resilience. ​Today for the second instalment of our Health Fundamental series, NBT coaches Megan Hall and Clay Higgins are examining stress and hormesis. They talk about simple biomarkers to help you measure your current allostatic load and then they discuss simple, practical things anyone can do to better manage emotional stress. They also discuss how to use hormesis - intentional and measured amounts of stressors like temperature, exercise, diet, and breathing, to boost your body's functioning while becoming better adapted and stronger. To get all the details and studies supporting the information in this podcast, be sure to follow along with Megan's outline for this episode. Here's the outline of this episode with Megan Hall and Clay Higgins: [00:01:23] Defining stress: allostatic load, eustress, distress. [00:05:06] Dealing with negative stressors. [00:05:20] Sympathetic vs. parasympathetic. [00:05:49] Measuring allostatic load: Heart rate variability, resting heart rate, and other biomarkers. [00:06:41] Podcast: How to Know if You're Stressed, with Jason Moore. [00:07:26] Mike T. Nelson, PhD. [00:09:54] Simon Marshall, PhD.; Stress Audit (list of your problem-based and emotion-based coping strategies) - Podcast: How to Manage Stress. [00:11:16] Panoramic vision/optic flow as the basis for EMDR therapy; Podcast: How to Develop Coping Resilience and Mental Toughness. [00:13:05] Physiological sigh. [00:13:31] Spending time in nature; forest bathing (Shinrin-yoku). [00:14:35] Movement and exercise. [00:18:00] Breathwork; Podcast with James Nestor: How to Fix Your Breathing to Improve Your Health; Book: https://amzn.to/39wccpN. [00:19:55] Soma Breathwork; Podcast: How to Use SOMA Breathwork to Relieve Stress and Improve Your Health and Performance, with Nigel McHollan and Kara Lynn Kelly. [00:21:41] Nasal breathing vs. mouth breathing; inhale vs. exhale duration. [00:22:01] Circadian rhythm entrainment; DUTCH test; Doing a daily audit. [00:24:30] Q1 interventions (Quadrant 1 from the 4-Quadrant Model). [00:27:20] Podcast: Health Fundamentals: How to Get Great Sleep. [00:28:51] Previous podcasts on sleep: Why Sleep Is Critical for Immune Health (2/12/21); Better Sleep for Athletes (1/3/20); How to Use Cognitive Behavioral Therapy for Insomnia (12/13/19); What to Do When You Can't Sleep (11/22/19); Sleep To Win: How Navy SEALs and Other High Performers Stay on Top (10/25/19); Morning Larks and Night Owls: the Biology of Chronotypes (1/27/19); Why Your Diet Isn't Working: Sleep and Circadian Rhythm (9/3/18); How to Entrain Your Circadian Rhythm for Perfect Sleep and Metabolic Health (7/4/18); How to Get Perfect Sleep with Dr. Kirk Parsley, MD (4/15/16). [00:29:14] Simon Marshall's traffic light system; Podcast: How to Stay Consistent (Minute 11:00). [00:30:02] Community and social connection; Feeling lonely is associated with depression, anxiety, hopelessness, fatigue, poor life satisfaction. Finding a club, altruism. [00:33:06] Podcasts on community: The Compassion Project: The Power of Hope and Human Kindness (4/9/21), The Community Cure: Transforming Health Outcomes Together (11/13/20), Building Compassionate Communities to Improve Public Health (1/10/19). [00:33:26] Hormesis; Paper: Calabrese, Edward J., and Mark P. Mattson. "How does hormesis impact biology, toxicology, and medicine?." NPJ aging and mechanisms of disease 3.1 (2017): 1-8. [00:35:54] Review papers on Hormesis - find them in Megan's outline for this episode. [00:36:10] Temperature: extreme heat and cold. [00:37:16] Clay's DIY sauna. [00:38:50] Ben Lynch article on sauna: Sauna Benefits & How-To Guide, by Dr. Ben Lynch. [00:41:23] Exercise. [00:42:05] Lactate can improve cellular defense mechanisms; Study: Lactate and pyruvate promote oxidative stress resistance through hormetic ROS signaling. [00:42:50] Food as a hormetic stressor: manipulating macros. [00:44:46] Fasting and calorie restriction. [00:45:28] Fruit and vegetable compounds that stimulate detoxification; NRF2 stimulated by sulforaphane and resveratrol. [00:46:30] Hygiene hypothesis. [00:47:26] Oxygen stress; Altitude/hypoxia, LiveO2. [00:48:13] Getting a hormetic response from lower-intensity exercise; Study: Balestra, Costantino, et al. "Hypoxic and hyperoxic breathing as a complement to low-intensity physical exercise programs: A proof-of-principle study." International journal of molecular sciences 22.17 (2021): 9600. [00:49:06] Wim Hof Method. [00:50:15] Where to start. [00:50:43] Simon Marshall's podcasts on habit formation: Nudge Tactics for Performance and Health, How to Get Motivated. [00:53:22] More is not better - hormesis can have a cost. [00:55:14] Article: Defining Hormesis, by Calabrese and Baldwin.

For men, testosterone is important for mood, bone health, erectile function, libido, strength and muscle mass and is also associated with lower levels of inflammatory markers, better insulin sensitivity, and metabolic health. It also may even have some vasodilatory effects, and higher testosterone levels are also associated with better health outcomes in general and lower cardiovascular, cancer, and all-cause mortality. Unfortunately, It looks like testosterone levels in the population are dropping, although more isn't necessarily better. On this podcast, NBT Scientific Director Megan Hall and I are talking about testosterone: why we should care about it, how to test for it, and how to support healthy levels of this hormone. Megan discusses signs and symptoms of low testosterone and seven different lifestyle changes you can make to support optimal levels - before you even consider taking a supplement. We also talk about hormone replacement therapy, who might benefit, and some of the downsides to this strategy. For all the references and a detailed roadmap of everything we discuss, be sure to follow along with Megan's outline for this podcast.  Here's the outline of this episode with Megan Hall: [00:00:24] Testosterone: Why you should care. [00:01:49] Megan's outline for this podcast. [00:02:46] Optimal reference range for Testosterone. [00:03:51] Symptoms of low testosterone. [00:04:25] Testing for testosterone. [00:07:02] High testosterone is associated with violent crime. Study: Dabbs Jr, James M., et al. "Testosterone, crime, and misbehavior among 692 male prison inmates." Personality and individual Differences 18.5 (1995): 627-633. [00:07:32] Book: Behave: The Biology of Humans at Our Best and Worst, by Robert Sapolsky. [00:08:22] The testosterone suppression system. [00:08:35] Book: The WEIRDest People in the World, by Joseph Henrich. [00:10:13] Book: Mothers and Others: The Evolutionary Origins of Mutual Understanding, by Sarah Blaffer Hrdy. [00:12:02] Testosterone physiology; troubleshooting by testing LS and FSH. [00:14:38] Varicocele - the enlargement of veins within the testicles - common amongst athletes. [00:16:31] Sex Hormone Binding Globulin (SHBG) [00:19:44] How to support testosterone levels. [00:20:41] 4-Quadrant Model; Josh Turknett's AHS talk: How To Win At Angry Birds: The Ancestral Therapeutic Paradigm - AHS19. [00:20:55] Josh Turknett on the NBT podcast: How to Win at Angry Birds: The Ancestral Paradigm for a Therapeutic Revolution [00:21:11] Sleep; Greg Potter on the podcast talking about sleep: Why Sleep Is Critical for Immune Health, How to Entrain Your Circadian Rhythm for Perfect Sleep and Metabolic Health, Better Sleep for Athletes, and What to Do When You Can't Sleep. [00:21:33] Sleep deprivation decreases testosterone; Study: Leproult, Rachel, and Eve Van Cauter. "Effect of 1 week of sleep restriction on testosterone levels in young healthy men." Jama 305.21 (2011): 2173-2174 and Gonzalez-Santos, M. R., et al. "Sleep deprivation and adaptive hormonal responses of healthy men." Archives of andrology 22.3 (1989): 203-207. [00:22:26] Greg Potter's articles on 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.  [00:22:37] Stress; Chronic stress in particular, more so than acute stress. [00:24:54] Podcast: How to Manage Stress, with Simon Marshall, PhD. [00:25:09] Eating sufficient calories. [00:26:13] Podcast with Herman Pontzer: How We Really Burn Calories, Lose Weight, and Stay Healthy. [00:27:57] Nutrient deficiencies: zinc, magnesium, vitamin D. [00:29:30] Cholesterol and dietary fat. [00:30:51] Exercise. [00:33:32] Within day energy availability can negatively impact the testosterone:cortisol ratio; Study: Torstveit, Monica Klungland, et al. "Within-day energy deficiency and metabolic perturbation in male endurance athletes." International Journal of Sport Nutrition and Exercise Metabolism 28.4 (2018): 419-427. [00:34:59] Testosterone suppression - a dysfunction or a normal adaptation to training? Study: Sansone, Andrea, et al. "Sport, doping and male fertility." Reproductive Biology and Endocrinology 16.1 (2018): 1-12. [00:37:02] Book: Move Your DNA: Restore Your Health Through Natural Movement, by Katy Bowman. [00:39:00] Environmental toxins: estrogens, cigarette smoking and alcohol. [00:40:16] Herbs and supplements to consider. [00:43:40] Pituitary tumours, TBI and concussion. [00:44:36] Testosterone Replacement Therapy. [00:48:59] Join our group program to get a blood test, bloodsmart.ai report, and 4 group coaching sessions.

How often do you find yourself thinking, “I just can't seem to catch a break”? We've all had those weeks when everything goes wrong and it feels like the universe is out to get you. Sometimes it drags on and you start to wonder if it will ever end. The pandemic has felt like that for a lot of us. In this episode, I want to help you break that cycle.  You might have heard me talk about The Model before but if not, you'll be introduced to it in this episode. The Model is a three-step approach that can help you process your experiences and regain control when you feel stuck in a loop. If you feel like you're out of control of your life, always thinking negatively, stuck in a loop, or all three, The Model is going to change all of that for you.  Resources Mentioned: What to Do When You Can't Catch a Break - New York Times Article Episode 47: Client Success Story: Get Life Rolling Again with Veronica Tubbs Episode 39: Why and How to Ask For Help with Cherie Bosarge-Dutton Episode 3: Choose How You Feel Get access to all my free downloads and productivity tips HERE I would love to connect on Facebook or Instagram Show notes available at www.andrealiebross.com/podcast50The Get a Grip Masterclass starting September 12th will teach you how to get a clear picture of each and every facet of your business, in just 5 20 minutes increments, so that you'll easily know what needs work or needs to change in order to get to that next level. Andrea will guide you through understanding the people, the marketing, the systems, the goals, the numbers (ugg)- all of it - in just 5 easy steps. Head to andrealiebross.com/getagrip2022 to register NOW.

Jennifer Hanin, author of What to Do When You Can’t Get Pregnant. Topic: Options for couples facing fertility issues. Issues: Advances in natural products for women; new supplements, medications, and treatment protocols; the latest in egg freezing, vitrification, gender selection, and genetic testing. The post What to Do When You Can’t Get Pregnant appeared first on Mr. Dad.

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.

Back on the podcast with me this week is sleep expert, Greg Potter, PhD. Through his articles, podcasts and live talks, Greg is helping an international audience understand the critical role sleep plays in health and wellbeing. Most recently, Greg has been studying the impact of circadian rhythm disruption, including sleep duration and meal timing, on the development of common cancers. In this interview, Greg and I discuss Alexey Guzey’s scathing critique of Matthew Walker’s book, Why We Sleep. We also talk about some of the biological processes affected by sleep restriction, including cognition, immune health, athletic performance, and appetite. Greg shares some of the ways poor sleep is associated with cancer formation, including the damaging effects of sleep restriction on DNA and metabolism. Here’s the outline of this interview with Greg Potter: [00:00:09] Greg's 4-part series of articles on 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; 4. Sleep for athletes: are athletes a different breed? [00:00:28] Greg's previous podcasts: 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. [00:01:11] 2020 Metagenics International Congress on Natural Medicine. [00:03:36] Book: Why We Sleep, by Matthew Walker, PhD. [00:03:38] Article: Matthew Walker's "Why We Sleep" Is Riddled with Scientific and Factual Errors, by Alexey Guzey. [00:04:12] Book: Thinking, Fast and Slow by Daniel Kahneman. [00:10:23] Dimensions of sleep; Article: Buysse, Daniel J. "Sleep health: can we define it? Does it matter?." Sleep 37.1 (2014): 9-17. [00:12:34] The transtheoretical model of behavior change. [00:16:34] Stephan Guyenet’s Red Pen Reviews. [00:18:40] Chronotypes and the Sentinel Hypothesis. [00:19:39] Are people not sleeping enough? [00:21:56] Sleep duration in the US might be increasing; Study: Basner, Mathias, and David F. Dinges. "Sleep duration in the United States 2003–2016: first signs of success in the fight against sleep deficiency?." Sleep 41.4 (2018): zsy012. [00:26:12] People overestimate their sleep duration; Study: Lauderdale, Diane S., et al. "Self-reported and measured sleep duration: how similar are they?." Epidemiology (2008): 838-845. [00:28:29] Insulin sensitivity and testosterone higher after extended sleep; Killick, Roo, et al. "Metabolic and hormonal effects of ‘catch‐up’sleep in men with chronic, repetitive, lifestyle‐driven sleep restriction." Clinical endocrinology 83.4 (2015): 498-507. [00:29:00] Plasma IL-6 higher after sleep restriction; Study: Pejovic, Slobodanka, et al. "Effects of recovery sleep after one work week of mild sleep restriction on interleukin-6 and cortisol secretion and daytime sleepiness and performance." American Journal of Physiology-Endocrinology and Metabolism 305.7 (2013): E890-E896. [00:29:25] Better cognitive function with more sleep; Study: Kazem, Yusr MI, et al. "Sleep deficiency is a modifiable risk factor for obesity and cognitive impairment and associated with elevated visfatin." Open access Macedonian journal of medical sciences 3.2 (2015): 315. [00:29:37] Effects of sleep on appetite; Study: Al Khatib, H. K., et al. "The effects of partial sleep deprivation on energy balance: a systematic review and meta-analysis." European journal of clinical nutrition 71.5 (2017): 614-624. [00:30:02] Sleep extension and exercise performance; Study: Mah, Cheri D., et al. "The effects of sleep extension on the athletic performance of collegiate basketball players." Sleep 34.7 (2011): 943-950. [00:32:45] Assessing current sleep status. [00:33:11] Podcast with Ashley Mason: How to Use Cognitive Behavioral Therapy for Insomnia. [00:36:14] WHO (five) Well-Being Index; Short Form 12; Short Form 36. [00:38:55] NBT’s Health Assessment Questionnaire. [00:39:57] Sleep and all-cause mortality. [00:46:56] Sleep restriction leads to worse performance; Van Dongen, Hans, et al. "The cumulative cost of additional wakefulness: dose-response effects on neurobehavioral functions and sleep physiology from chronic sleep restriction and total sleep deprivation." Sleep 26.2 (2003): 117-126. [00:47:31] Josh Turknett's 4-Quadrant Model; Podcast: How to Win at Angry Birds: The Ancestral Paradigm for a Therapeutic Revolution. [00:48:30] Sleep duration and cancer. [00:49:20] Short sleep duration associated with cancer among asians; long sleep duration associated with colorectal cancer; Study: Chen, Yuheng, et al. "Sleep duration and the risk of cancer: a systematic review and meta-analysis including dose–response relationship." BMC cancer 18.1 (2018): 1149. [00:51:02] Sleep deprivation and DNA damage: Study: Cheung, V., et al. "The effect of sleep deprivation and disruption on DNA damage and health of doctors." Anaesthesia 74.4 (2019): 434-440; and 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. [00:51:16] Article: Seyfried, Thomas N., et al. "Cancer as a metabolic disease: implications for novel therapeutics." Carcinogenesis 35.3 (2014): 515-527. [00:56:22] Matthew Walker's website. [00:59:47] Greg’s website; Instagram, Twitter, LinkedIn. [01:02:55] Sleepio. (SHUTi no longer available).

Sleep researcher, writer and international speaker Greg Potter, PhD is with us once again to continue our conversation about improving your sleep. In my last interview with Greg, we discussed practical steps to take when sleep eludes you, as well as preventing sleep problems in the first place. We’ve circled back around today to take a closer look at some of the most promising interventions for insomnia as well as special considerations for athletes with regard to sleep. In this interview, Greg describes Sleep Restriction Therapy and Intensive Sleep Retraining in detail, two approaches to fixing insomnia that sound counterintuitive at first but which can pay off quickly with more restful sleep. Greg talks about mindfulness and meditation, sharing tips for using these practices to reduce insomnia and overall stress. We also discuss sleep considerations specific to athletes, including sleep timing, training load, and travel. Here’s the outline of this interview with Greg Potter: [00:03:35] Documentary: Who Killed the Neanderthals? [00:04:35] Greg’s last podcast with us: What to Do When You Can’t Sleep (11/22/19); Previous 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). [00:05:11] 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.  [00:05:44] Sleep restriction therapy. [00:10:18] Sleepio. [00:10:42] Intensive Sleep Retraining (ISR). [00:12:18] ISR Study: ISR Study: Harris, Jodie, et al. "Intensive sleep retraining treatment for chronic primary insomnia: a preliminary investigation." Journal of sleep research 16.3 (2007): 276-284. [00:13:18] Thim smart ring device. [00:16:52] Coursera. [00:17:24] Josh Turknett, MD on Patreon for ukelele lessons. [00:18:23] Mindfulness and meditation. [00:23:26] Book: Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World, by Mark Williams and Danny Penman. [00:23:25] Book: Wherever You Go There You Are, by Jon Kabat-Zinn. [00:23:41] Insight timer. [00:23:56] Sam Harris' Waking Up app. [00:26:28] Marko Lepik; Website: EQversity. [00:27:17] Books by Russ Harris: The Happiness Trap and The Confidence Gap.  [00:27:42] Podcast: How to Think Yourself Younger, Healthier, and Faster, with Ellen Langer. [00:29:27] Try the bull’s eye (page 3) and/or the Life Compass (page 5) exercise(s) in this resource by Russ Harris. [00:29:54] Matthew Walker. [00:32:12] Sleep considerations for athletes. [00:34:33] Shifting sleep timing. [00:36:10] Phase-response curve for exercise; Study: Youngstedt, Shawn D., Jeffrey A. Elliott, and Daniel F. Kripke. "Human circadian phase–response curves for exercise." The Journal of physiology 597.8 (2019): 2253-2268.  [00:38:47] Training load. [00:39:00] Overreaching in athletes and worsened sleep; Study: Hausswirth, Christophe, et al. "Evidence of disturbed sleep and increased illness in overreached endurance athletes." Medicine and science in sports and exercise (2014). [00:40:47] Relative Energy Deficiency in Sport (REDS); podcast with Nicky Keay: How to Identify and Treat Relative Energy Deficiency in Sport (RED-S). [00:44:31] Intensity of training and its effect on circadian rhythm. [00:48:33] Obstructive sleep apnea. [00:49:42] Concussion. [00:50:34] The effect of travel on sleep. [00:51:33] Jet lag strategies: diet, light exposure, melatonin supplementation; Jet Lag Rooster.  [01:00:24] Find Greg on Instagram, Twitter and LinkedIn. [01:01:33] Greg’s recent speaking events: Greg’s recent speaking events: 2019 Health Optimization Summit (London), Biohacking Conference Moskow, Wellness & Biohacking Conference 2019 in Guadalajara, Biohacker Summit (Helsinki).

Have you ever questioned WHY you've been dealt the cards you have? How do you cope with life-changing news? Will you make lemonade out of lemons or allow yourself to fall into a downward spiral? What does that process of self-discovery look like? Meet Ariel Lawrence. Ariel has lived with Type 1 diabetes for 12 years. She's the creator of Just a Little Suga’, a personal blog with an expansive focus, seeking to shed light on the experiences of individuals of color and marginalized communities affected by diabetes. By sharing her story, and highlighting other folks of color coping with and tackling diabetes, she's building community focused on living well. Ultimately, her goal is to motivate herself and others to be resilient in the face of diabetes AND enlighten the friends/families of diabetes so they can better support them. Whether you know someone who is affected by diabetes or not - Ariel's transparency and vulnerability about her story and why she is so committed to embracing her calling and building community is inspiring. As dream drivers - learning about the ways our dreams can empower those who need it the most can be transformational. ON THIS EPISODE YOU WILL LEARN: - Paying attention to the signs our body gives us - Getting diagnosed with diabetes at age 15 - The difference between Type 1 & Type II Diabetes - Early challenges - Ariel's grandmother and HER diabetes story - Why Ariel decided to start her own diabetes community for people of color - The power of consistency - Therapy's impact on Ariel's life - Advocating For & Putting Yourself First - Vulnerability - Dealing with competitors...and more Join in on the conversation on social (@dreamsindrive) and make sure to use the hashtag #dreamsindrive. Enjoy! SHOW NOTES: www.dreamsindrive.com/ariel-lawrence RESOURCES MENTIONED: American Diabetes Association T1 International International Diabetes Federation Diabetes Strong Beyond Type 1 Tu Diabetes DiabetesMine (via HealthLine) Insulin Nation DLife BOOKS MENTIONED  Diabetes Burnout: What to Do When You Can’t Take It Anymore Dr. Bernstein’s Diabetes Solution Think Like a Pancreas 50 Secrets of the Longest Living People With Diabetes SIGN UP FOR OUR WEEKLY NEWSLETTER - THE KEYS: www.dreamsindrive.com/join GET YOUR DREAMS IN DRIVE GEAR:www.dreamsindrive.com/shop FIND ARIEL LAWRENCE ONLINE:Instagram: http://www.instagram.com/justalittle_suga Twitter: http://twitter.com/justalittlesuga Web: http://www.justalittlesuga.com FIND RANA ON SOCIAL: Instagram: http://instagram.com/rainshineluv Twitter: http://twitter.com/rainshineluv FIND DREAMS IN DRIVE ON:Instagram: http://www.instagram.com/dreamsindrive Twitter: http://twitter.com/dreamsindrive Web: http://www.dreamsindrive.com JOIN THE #DREAMSINDRIVE COMMUNITY: www.dreamsindrive.com/JOIN JOIN THE #DREAMSINDRIVE FACEBOOK GROUP: www.dreamsindrive.com/facebook

What should I do if I feel like I can't leave the house? Narcissistic Abuse Recovery Dealing with Depression, Tiredness and Feeling Stuck? Here's Inspiration on What to Do When You Can't Leave the House! When you're abused by a toxic narcissist, you might find yourself feeling overwhelmed by the simple idea of leaving the house to do anything. Contrary to popular belief, this doesn't mean you've got agoraphobia or any other mental illness. The depression can be caused directly by the narcissistic abuse, not to mention the anxiety and general adrenal stress that comes along with it. Even basic stuff like going to the grocery store can feel overwhelming - and you might find that you prefer to be alone a lot. And who can blame you? It's incredibly exhausting, both mentally and physically, to deal with narcissistic abuse and people with narcissistic personality disorder. Whether it's about depression, anxiety or plain old exhaustion, you want to get moving again before it becomes a serious issue like agoraphobia, right? In today's vlog, I'm answering a viewer question: What do you do to get over the paralyzed feeling? How do you deal with finding your way out of the fog and back into real life again after narcissistic abuse? Learn more about narcissism and narcissistic abuse recovery at http://queenbeeing.com. Visit http://narcissismsupportcoach.com to get my free 5-day email course designed for Narcissistic Abuse Survivors, or pick up my books at http://booksangiewrote.com. You can also sign up for one-on-one coaching with me at http://narcissisticabuserecovery.online or join SPAN, my free and confidential online support group for survivors at http://queenbeeing.com/span.Subscribe to Narcissistic Abuse Recovery with Angie Atkinson on Soundwise

Get our free IELTS video training course now What should you do when you just can’t learn English anymore?! Today we’re going to talk about 3 effective strategies to use when you hit a wall with your English and you can’t keep going! Here is what you can do: Get away from your... Read More The post AEE 52: What to Do When You Can’t Learn Anymore appeared first on All Ears English Podcast | Real English Vocabulary | Conversation | American Culture.

Tami Simon speaks with Meg Lundstrom a journalist and author who has extensively written on the topics of self-development, health, and the search for meaning. She discovered the art of divining over 20 years ago, and calls upon her vast knowledge in the subject for a new book with Sounds True called What to Do When You Can't Decide: Useful Tools for Finding the Answer Within. Meg discusses synchronicity and divining, the three types of divining methods discussed in her book, and the mechanisms at work behind the art of divining. (45 minutes)