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Click to Send us a text!We take Denny Hamlin's comments on aging and translate them into a performance engineering problem: protecting the baseline that wins races. We lay out the three veteran “franchise assets” and show how testing and targeted recovery can extend peak execution deep into your career. • the real enemy being baseline loss rather than passion loss • separating chronological age from biological age for racing longevity • visual precision as a systemic output driven by blood flow, inflammation, sleep, and nutrition • cognitive focus as a biological resource that fails late under stress • recovery capacity as the season-long separator between contenders and burnout • using functional lab testing to measure stress hormones, toxic load, inflammation, and mineral status • a simple protocol of measuring, identifying friction, and recalibrating with data-driven inputs Hit that subscribe button right now. Apply to partner with us over at Victory Lane Wellness at VictoryLaneWellness.com  True champions don't just drink water — they fuel at the cellular level. The TheraH2Go+ Hydrogen Water Bottle delivers structured, hydrogen-rich hydration to boost energy, focus, and recovery from the inside out. Hydrate smarter, perform longer, and recover faster → SHOP NOW — use code VICTORY for your VLW Discount!. Support the showAs a token of gratitude, of course you're interested in these FREE and powerful resources, and because you enjoy the show, first be sure to leave your 5-STAR Review HERE!

Listen to today's podcast... Beauty is only skin deep or in simpler terms, a pleasing appearance is not a guide to character. However, our skin is vital to our health. Your skin is the largest organ of your body. Your skin covers your entire body and acts as a shield from the elements. It bends with ease, warns you when something is too hot or too cold, repairs itself when broken, and plays a huge part in your appearance. Take One Action Today To Build Your #Resiliency!      So Here are today's Tips For Building Resiliency and Celebrating Beautiful In Your Skin Month: Wear sunscreen daily. There are plenty of sunscreens, but the right kind of sunscreen can effectively protect your skin from the damaging UV rays. Choose a sunscreen that has an SPF of 30 and don't forget your neck and hands. Getting rid of dry, dead skin cells can leave your skin looking smoother and supple but don't over exfoliate. Be gentle to your skin and treat it with care. Hydrate. Drinking 6-8 glasses of water daily does not necessarily mean that your skin will be automatically hydrated. Stay away from tanning beds and the sun. Do a spray tan instead if you are looking for a glow. Examine your skin regularly for signs of skin cancer. Look for new or unusual spots, as well as anything changing, itching or bleeding. Remember, If you like today's wellness tips, let me know. You can leave me a review on amazon or through your #alexa app. Looking for more ways to build your resiliency? Take my free on-line vulnerability test at worksmartlivesmart.com under the resources and courses tab. #mentalhealth #hr

Feeling tired, foggy, dizzy, crampy, or just not quite yourself? Dehydration could be playing a bigger role than you think. In this episode of Ask a Nutritionist, registered dietitian Amy Crum explains how hydration impacts your energy, mood, focus, digestion, and overall health. She shares common signs of dehydration, how much water you really need, the role of electrolytes, and practical strategies to make drinking water a consistent habit.

The Storm Skiing Journal and Podcast still has a podcast. Get new episodes the moment they're live by subscribing to the email newsletter:WhoJohn Kelly, CEO of Taos Ski Valley, New MexicoRecorded onNovember 13, 2025About Taos Ski ValleyClick here for a mountain stats overviewOwned by: Louis Bacon (since December 2013)Located in: Taos Ski Valley, New MexicoYear founded: 1955Pass affiliations:* Ikon Pass – 7 days, no blackouts* Ikon Base Pass – 5 days, holiday blackouts* Ikon Session Pass – 1-4 days, holiday blackouts* Mountain Collective – 2 days, no blackouts* Ski New Mexico True Pass – 2 days, holiday blackoutsBase elevation: 9,350 feetSummit elevation: 12,450 feet lift-served, 12,481 hike-toVertical drop: 3,100 feet lift-served, 3,131 hike-to.Skiable acres: 1,294 (some hike-to)Average annual snowfall: 300 inches claimed on website; calculated 36-year average using data sourced from Taos' 2010 master development plan, Ski New Mexico tallies, and media reports is 233 inches. The 10-year average falls to 166 inches. Here's the year-by-year breakdown:Trail count: 110 (24% beginner, 25% intermediate, 51% expert)Lift count: 13 (1 pulse gondola, 2 high-speed quads, 2 fixed-grip quads, 4 triples, 1 double, 3 carpets)Why I interviewed himLet's start with a superficially troubling number: Taos' long, steady decline in average annual skier visits:That doesn't look so good, especially when laid alongside the long-term increase in national skier visits:Taos not only declined in the context of national skier visits, but also among its peers. In winter 1983-84, Taos drew more skiers (241,000) than Telluride (132,460), Big Sky (136,000), Jackson Hole (177,000), Whitefish (I'm lacking an estimate for that winter, but the ski area then known as “Big Mountain” logged 209,000 skiers in 1980-81 and 170,581 in 1985-86). Taos (dark blue line below), continued to out-duel this group through about the mid-90s before falling off a cliff:So what happened? 1995 Taos, a freeride mecca before freeride was cool, should have been perfectly suited to flourish in a cultural moment when skiers began demanding more interesting terrain than the groomed superhighways that had become the industry's default setting. Sure, Taos was remote and a bit harder to access than, say, Keystone or Park City, but so were Jackson and Whitefish and Big Sky and Telluride. A partial explanation: Taos stopped modernizing. After replacing the Lift 2 double with a fixed-grip quad in 1994, Taos didn't install another new chairlift for 19 years. The first detachable didn't arrive until 2018. The resort banned snowboards until 2008. Meanwhile, Big Sky laced a tram to the summit of Lone Peak in 1995 and started pushing detachable quads up the mountain; the first high-speed quads arrived at Telluride in 1986 and Whitefish in 1989.It's not a perfect narrative – while Jackson Hole rolled out its short Sublette detach in the mid-90s, the mountain didn't install an upper-mountain high-speed chairlift until Casper in 2012. Skier visits went up and up and up all that time, probably due in large part to aggressive improvements at the Jackson Hole airport.Maybe, though, it's as simple as this: banger snow years descended upon Taos – and New Mexico in general – from the late ‘80s through mid-‘90s. It's little surprise that attendance ups-and-downs largely mirror snowfall patterns:But, as the corresponding trendlines show, Taos' skier visits have not declined at the same rate as the mountain's average annual snowfall. And while Jackson's long-term average snowfall has remained relatively constant, attendance has crept steadily upward. Attendance spiked at both mountains when the 2018-19 season brought both plentiful snow and the introduction of the Ikon Pass:Unfortunately, Taos stopped reporting skier visits after the Covid-shortened 2019-20 season, so we have less concrete insight into whether the mountain's recent investments in a reconfigured beginner area and a second detachable on the backside have insulated it from two historically poor snow years. This is why it's nice to have basic visitation data, and why I'm pushing the ski industry to again publicize annual attendance for ski areas occupying public lands (since going live with a chart of 2,406 years of skier visit data for 97 ski areas with 10 or more years of attendance available, I'm up to 2,822 years across 108 ski areas, and I have a total of 3,802 years of data across 184 active U.S. ski areas for which I could find at least one year of attendance).We do know this: Taos doesn't want to return to the world of 300,000-plus skier visits. Somewhere between 250,000 and 275,000 is the “right number for the experience we want Taos to have,” Kelly tells us on the pod. Meaning: fewer skiers spread via a modern lift network is a better business than 364,000 skiers funneling onto double chairs. This flips the busiest-equals-best narrative that made skier-visit counts a 20th-century bragging point. I've heard the same logic articulated by the leaders of Killington, Waterville Valley, and other ski areas that have created a better business even with fewer skiers on their mountains. Jackson Hole, too, halted its relentless upward surge – that 2020-21 dip was deliberate, as the mountain exited Ikon Base and implemented a reservation system.This approach makes sense to me. With U.S. skier visits surging (until this year) and an Ikon or Epic pass in every pocket, no one wants to brag about being busy anymore. Space is the new volume. Social media can still transform one bad liftline into an eternal meme, but at least most skiers on the ground will have a better day most of the time than they probably would have 30 years ago.What doesn't make sense to me is why, in a less-is-more era, ski area operators have suddenly decided that skier visits should be guarded like Fort Knox. If fewer skiers is a good thing and a stated goal, why hide the numbers? The resorts ought to just say “Hey we've deliberately reduced our annual skier count from 300,000 to 250,000 [or whatever] to create a better mountain for you.” Instead, this secrecy around volume just looks cagey - if national skier visit numbers are up, then why should skiers just believe ski areas when they say “trust us, it's better now,” and offer no data to support it? Perception is reality, and today's skiing zeitgeist, as channeled by social media, tells us that American skiers perceive busier mountains today than they did a decade ago.But I'm getting off track. Since Louis Bacon bought Taos in 2013, he's funded an almost-complete renovation of what had become America's most decrepit destination ski resort. I don't think any mountain operating on U.S. Forest Service lands has more completely remade itself in the past decade (rapidly changing Big Sky, Deer Valley, and Powder Mountain operate on private property). Glimmering new but reset to 1970s volume, Taos is beautifully positioned to tap a skiing public that's burned-out on Colorado and Utah crowds but accustomed to modern lifts and snowmaking.What we talked aboutTaos as a family ski mountain; last winter's Chair 7 upgrade and custom terminals; owner Louis Bacon's mission to “improve everything without changing a thing”; why Taos changed from Skytrac to parent company Leitner-Poma for its newer lifts; Taos' great base-area reorganization; the story behind the Free Tacos run; a green run from the top of every lift other than the fierce Kachina triple; Taos' massive evolution since 2015; whether the mountain is committed to long-term independence; the founding Blake family's legacy and presence at Taos today; executing rapid development on Forest Service land; [VIDEO BONUS: Cat photobombing]; running Taos with the context of having worked at also-independent Telluride; becoming a skier growing up in Nashville, Tennessee; Telluride's evolution from semi-affordable to gigantic housing puzzle; employee housing at Taos; the logic behind the proposed base-to-base gondola and navigating local opposition; thoughts on the evolution of lifts 2 and 8; preserving parts of the hike-to ski experience; Taos' evolution after the Kachina Peak lift; lift 7A; the Minnesotas glades from the masterplan; avalanche mitigation; old-school boot-packing; parking lot evolutions; an ideal annual skier visit number and why that number is below historic highs; and getting to Taos.What I got wrong* When we discuss the wood-paneled terminals on Taos' new Lift 7, I ask if they're thematically related to the “wood RFID gates.” This is a reference to an earlier conversation that I cut, about Taos finally installing RFID for the 2025-26 ski season (the gates carry a wood theme). * I said that the trees skier's left of the Pioneer chair were not a named run, but they in fact are, and “Free Tacos” has a pretty awesome story behind it.* I accidentally asked Kelly to, “lay out the housing landscape for Telluride” but meant to say “Taos.” I didn't catch this in real time, but Kelly – who spent several years at Telluride before moving to Taos in 2015 – caught it and course-corrected.Questions I wished I'd askedTaos' 2010 USFS masterplan proposed a 7,045-foot-long, 2,363-vertical-foot detach quad that would have run parallel to Lift 1 to the top of Lift 2:We did, however, discuss the proposed 545-vertical-foot, 991-foot-long Ridge Lift off of Lift 8, and why Taos nixed that machine from its latest MDP:Why you should (or shouldn't) ski TaosTaos, like Jackson Hole or Snowbird or Palisades Tahoe, has a toughguy reputation. The place ripples with hike-to chutes and glades. To calm visitors shocked by the vertical bump run rocketing skyward beneath Chair 1, Taos to erected this base-area sign decades ago:The sign refers to the infamous Al's Run, which typically ripples with moguls, but was closed on my last visit, in March 2025 (Lift 1 was open):Taos certainly has plenty of nasty. The terrain ripping off the Kachina Peak triple is among the steepest inbounds terrain I'm aware of in America. But what shocked me about the place was how approachable it was for my then-8-year-old son, a solid but very intermediate skier. Every chair other than Kachina offers a top-to-bottom green – and some mostly mellow blues – making Taos one of the better family mountains in America.A lot of the solid-black terrain sits above the lifts, and requires a short, easy hike. If you've ever humped up Catherine's at Alta or Spanky's Ladder on Blackcomb, the ascent off of Lift 2 over to Highline Ridge or West Basin Ridge isn't much longer, and it flattens out considerably after the short incline. Unlike East Wall at A-Basin or Highlands Bowl at Aspen Highlands, this is hike-up terrain that's approachable for people who (like me), live at sea level and only like going up the mountain on machines. The runs are steep, and solo missions are discouraged, but the easy-in and proximity to lifts means a strong skier could reasonably expect to tuck a half-dozen hike-up laps into an afternoon. Here I am huffing and puffing right off Chair 2:Dang those trees are steep even right off the jump. Crunch crunch crunch:Go up a bit higher, and things get Lord of The Rings pretty fast:Taos' only real buyer-beware statistic is its insane base elevation of 9,350 feet, which makes everything, especially sleep, a bit more challenging. That altitude is actually a bit lower than the bases at Copper (9,712) or Breck (9,600). I start to have trouble functioning around 8,000 feet, which is the Vail (8,120), Snowmass (8,110), Snowbird (7,760), and Mammoth (7,953) range. So maybe see how you do at one of those burners before leveling up above 9,000 feet. Or at least arrive knowing that Taos will try punching you in the face. Hydrate and lay off the beer bongs for a day or two. You'll be fine.Podcast NotesOn Stadeli liftsWe've got 16 of these guys left across 10 U.S. ski areas, including Lift 7A at Taos:On the character of old chairliftsI wrote last year that U.S. ski lifts' overall design aesthetic has deteriorated with the decline in number of manufacturers and a tacit emphasis on technology over beauty.And I love old Riblets and Halls and Yans, but sentimentalism that locks skiing in a time capsule ultimately stalls long-term growth and invites disaster-by-disintegration. Rather than fight to live in a museum, I've adopted a quest mentality to ride as many of these dinosaurs as I can before they go extinct:On Taos' base-area fliparoundOn Taos' current masterplanHere's the conceptual overview of Taos' 2021 U.S. Forest Service master development plan:The major unrealized part of this is the base-to-base gondola - here's the most recent plan for that lift:On “class A avalanche mountains” with more than 200 slidepathsKelly mentioned that Taos' more than 200 slidepaths earn it the designation of a Class A avalanche mountain. I of course went looking for a list of U.S. ski areas so classified, and of course did not find one. In a rare exercise in self-restraint, however, I also did not create one. A quick Google search suggests that that such a list would include Alta, Kirkwood, and Stevens Pass alongside Taos. I would also assume that Alpine Meadows, Palisades, Mammoth, Snowbird, Big Sky, Silverton, and Crested Butte are among the most avy prone. That is not a complete list or an attempt at one so please don't write that I “forgot about” some particularly avalanche-prone mountain that I'm not trying very hard to remember.On The Storm's first Taos podcastThe Storm explores the world of lift-served skiing year-round. Join us. Get full access to The Storm Skiing Journal and Podcast at www.stormskiing.com/subscribe

Feeling tired, foggy, dizzy, crampy, or just not quite yourself? Dehydration could be playing a bigger role than you think. In this episode of Ask a Nutritionist, registered dietitian Amy Crum explains how hydration impacts your energy, mood, focus, digestion, and overall health. She shares common signs of dehydration, how much water you really need, the role of electrolytes, and practical strategies to make drinking water a consistent habit.

CreepGeeks Podcast Episode 361 INTRO  You're listening to CreepGeeks Podcast! This is Season 10, Episode 361 Booms, Tick Boxes, Bigfoot Campers, Erin Brockovich, Lochness Monster Drone and Crawl Space Cryptid Welcome to CreepGeeks Podcast! We broadcast paranormal news and share our strange experiences from our underground bunker in the mountains of Western North Carolina.  THIS EPISODE IS BROUGHT TO YOU BY BARLEY'S BITES Barley's Bites Barley's Bites is dedicated to providing top-quality, home-made dog treats for every doggo to enjoy. Our treats are made with fresh, healthy ingredients and no harmful chemicals, ensuring your pet receives the best possible nutrition.  Jack loves them, and the dog neighbors approve. Made in New Mexico! Thanks, Kristen and Dave, for sending Jack and us some tasty treats! Barley's Bites: Exclusive offer for CreepGeeks Listeners- Barley's Bites would like to offer all CreepGeeks Podcast listeners 20% off their orders with code "CreepGeeks" at checkout. 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Click to Send us a text!Burnout isn't the moment you finally feel exhausted. It's the slow leak that starts while you're still “fine” and it usually begins midseason, not after the final race. We're talking about the version of burnout that hides behind caffeine, adrenaline, and a packed travel schedule until reaction time drops, focus gets cloudy, and recovery stops working the way it used to.We break burnout down into a practical model built for motorsports professionals: deficiencies and toxicities. Deficiencies can be nutritional (magnesium, B vitamins, omega-3s, vitamin D3, antioxidants) and behavioral (sleep debt, poor recovery, low sunlight, weak nervous system regulation). Toxicities can be uniquely motorsports-heavy, including exhaust and shop chemical exposure, chronic inflammation, blood sugar instability, overtraining without recovery, and the slow cost of living in fight-or-flight. When those stressors pile up, you don't just feel tired, you accumulate physiological debt that steals performance.The fix isn't a one-size-fits-all routine. It's measurement and personalization. I share how functional lab testing can reveal what's actually driving fatigue and why tools like HRV tracking, continuous glucose monitoring, infrared sauna, and PEMF can help you stay ahead of the crash. If you want a season with better energy, sharper focus, and real resilience, hit play, then subscribe, share this with your team, and leave a quick review so more drivers and crew members can build a stronger finish. Sharpen your Champion's Edge with the exact 7-Day Dr. Cabral Detox protocol we use at Victory Lane Wellness to support liver detoxification, metabolic reset, nutrient replenishment, energy, recovery, and long-game health. Buy 3, Get 1 Free for a limited time: SAVE NOW!  True champions don't just drink water — they fuel at the cellular level. The TheraH2Go+ Hydrogen Water Bottle delivers structured, hydrogen-rich hydration to boost energy, focus, and recovery from the inside out. Hydrate smarter, perform longer, and recover faster → SHOP NOW — use code VICTORY for your VLW Discount!. Support the showAs a token of gratitude, of course you're interested in these FREE and powerful resources, and because you enjoy the show, first be sure to leave your 5-STAR Review HERE!

Deconstructing the "Sleepy Girl Mocktail", Matt separates digital hype from rigorous sleep science. He delineates that tart cherry juice works not through trace melatonin, but as an anti-inflammatory "bodyguard" for tryptophan by inhibiting the enzyme IDO. Matt also exposes the fragile "84-minute" claim, which originated from a pilot study of just eight people. Conceding that magnesium and prebiotics offer modest nudges, our host stresses that the true efficacy is behavioral, replacing a nightcap with a calming ritual. Matt concludes that no elixir outshines biological fundamentals like regularity, cool temperatures, and light management.Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.Another partner, David, is a revolutionary new protein bar that boasts an unbeatable ratio: 28g of protein and 0g of sugar in just 150 calories. Incredibly satiating with six amazing flavors, it's perfect for muscle health. Visit davidprotein.com/mattwalker and buy 4 cartons to get a 5th FREE!Hydrate scientifically with LMNT, a sugar-free electrolyte mix backed by physiology and biochemistry. Try the permanent Lemonade Salt flavor for a balanced, clean boost without the sugar crash. Use Matt's link to get a free 8-count sample pack with any purchase: drinklmnt.com/mattwalker.As always, if you have thoughts or feedback you'd like to share, please reach out to Matt:Matt: Instagram @drmattwalker, X @sleepdiplomat, YouTube: https://www.youtube.com/@sleepdiplomat

Your brain is being hijacked. Quietly, constantly, by the dopamine loops built into every screen you touch — reshaping your focus, your relationships, even your intimacy. It's the silent epidemic of our time. And the wild part? Rewiring it back is simpler than you think.This week, I sat down with Dr. Trish Leigh, a best-selling author and cognitive neuroscientist who maps people's brains from home using EEG and helps them break free from screen and pornography compulsion. She's not theorizing. She survived toxic mold, a cancer diagnosis, and a near-death experience giving birth — and rewired her own brain with the very technology she now uses on clients all over the world.Here's what blew my mind: every real-world pleasure lives on a 1-to-10 scale. Your phone? It's an 11-plus. Supernormal stimuli your brain was never built to handle. She dropped a bomb about kids — a young man's brain isn't fully developed until 28, so a child who finds porn at 8 racks up twenty years of miswiring. And the link she's documented between porn and trafficking? A direct one-to-one.But this isn't a shame spiral. Trish breaks down exactly how to unwire the pull, curate your feed, and reset your pleasure pathways — because there's no such thing as a horizontal spiral. You're going up or you're going down.After this, you'll never look at an innocent scroll the same way again.What we talk about:Why scrolling gives your brain an "11" that real life can't matchThe difference between fast dopamine and the slow kind that actually fulfills youWhy your phone lights up the same circuits as heroinThe shocking age porn starts rewiring kids' brainsThe one-to-one link between porn and human traffickingWhat an at-home EEG headband reveals about your "strained brain"Why your libido is tanking — and it's not your ageThe feed-curating reset that stops the downward spiralListen to the full episode on all platforms: Hydrate With Tracy Duhs.Episode Links & Resources:Website: https://drtrishleigh.com/EEG Headband: https://drtrishleigh.com/muse-headband/ (Use code HYDRATE for a special discount)MIND OVER EXPLICIT MATTER Book: https://drtrishleigh.com/book/Instagram: https://www.instagram.com/dr.trishleighofficialConnect with Tracy:Website: ⁠https://tracyduhs.com/⁠Hydration Shop: ⁠https://sanctuarysd.com/⁠Instagram: ⁠@tracyduhs⁠Flow FAM Community: ⁠https://tracyduhs.com/join-flow-fam/⁠

The National Professional Fishing League (NPFL) is delivering live tournament coverage right on YouTube — and the chat is OPEN. That means you can connect in real time with fellow bass fishing fans as elite professional bass fishing unfolds. And here's the kicker: legendary bass fishing journalist Ken Duke is right there in the chat with you. Whether you're a tournament angler, kayak fisherman, or bank fisherman, this is the live coverage you've been waiting for.Trever's Tip of the Week: Take care of yourself on the water. Hydrate, wear your sunscreen, and always keep your PFD on — especially you kayak anglers. Fishing safety isn't optional, and too many anglers skip the basics.From bass fishing tournament recaps to practical bass fishing tips and fishing safety advice, Before the 1st Cast is your weekly podcast for everything bass fishing.Subscribe for weekly bass fishing tips, tournament coverage, and more from a kayak angler, veteran, and faith-driven fisherman.Become a supporter of this podcast: https://www.spreaker.com/podcast/bass-cast-radio--1838782/support.Become a Patreon memebet now for less then a pack of worms you can support Bass Cast Radio as well as get each epsiode a day early & commercial free. Just click the link below. PATREON 

In this episode, Jeff sits down with Dr. Jonathan Leake, board-certified emergency medicine physician and co-founder of Hydrate Medical, an IV hydration and wellness practice with eight locations across the Carolinas, including Mooresville and Huntersville. Dr. Leake shares how his ER background and a memorable stomach-bug outbreak inspired him and business partner Keith to create a physician-owned alternative to pricey hospital visits – delivering safe, evidence-based IV treatments in a comfortable, relaxing setting. The conversation covers what really drives clients to Hydrate Medical (hint: it's mostly wellness, not hangovers), the science behind hydration and vitamin infusions, common misconceptions about IV therapy, how to choose a reputable provider, and the practice's new Performance & Longevity program featuring NAD+, ALA, and NAC. Whether you're battling fatigue and burnout or chasing peak athletic recovery, this episode is a thoughtful primer on how strategic hydration can become part of your health routine.Hydrate MedicalThe Best of LKNhttps://thebestoflkn.com/Hosted by:Jeff Hammhttps://lknreal.com/Powered by:https://aidawerks.com/Support the show

Drinking more water is often the first thing people turn to when they think they're dehydrated, but what if that alone isn't actually solving the problem?     On today's show, I break down a more complete view of hydration and why simply increasing water intake doesn't always lead to better results.     We'll explore some of the most common signs that your body may not be properly hydrated, and why these symptoms don't always mean what most people assume.     I also walk through the key factors that determine whether the water you're drinking is actually being used effectively by your body and why some people still feel dehydrated even when they're drinking plenty of fluids.     Most importantly, you'll learn a few foundational principles that can help you rethink your daily hydration strategy so you can better support your energy, clarity, and overall health.     So join me on today's Cabral Concept 3763 as we take a closer look at how to better hydrate your body and avoid some of the most common mistakes people make along the way.   - - - For Everything Mentioned In Today's Show: StephenCabral.com/3763 - - - Get a FREE Copy of Dr. Cabral's Book: The Rain Barrel Effect - - - Join the Community & Get Your Questions Answered: CabralSupportGroup.com - - - Dr. Cabral's Most Popular At-Home Lab Tests: > Complete Minerals & Metals Test (Test for mineral imbalances & heavy metal toxicity) - - - > Complete Candida, Metabolic & Vitamins Test (Test for 75 biomarkers including yeast & bacterial gut overgrowth, as well as vitamin levels) - - - > Complete Stress, Mood & Metabolism Test (Discover your complete thyroid, adrenal, hormone, vitamin D & insulin levels) - - - > Complete Food Sensitivity Test (Find out your hidden food sensitivities) - - - > Complete Omega-3 & Inflammation Test (Discover your levels of inflammation related to your omega-6 to omega-3 levels) - - - Get Your Question Answered On An Upcoming HouseCall: StephenCabral.com/askcabral - - - Would You Take 30 Seconds To Rate & Review The Cabral Concept? The best way to help me spread our mission of true natural health is to pass on the good word, and I read and appreciate every review!  

Matt returns today to explain why humans didn't evolve for silent sleep. Citing the Hadza and the brain's "open microphone," he explains how we process sound for safety even while resting. He details the "first-night effect," where half the brain stays alert in new environments, demonstrating that our ears never truly switch off.Our host weighs the benefits of noise machines for memory against the risks of dream sleep suppression. He offers evidence-based tips for parents and travelers on using sound effectively, suggesting that earplugs may be better for loud, intermittent noise. He concludes that we should seek "acoustic companionship" rather than total silence to align with our evolutionary design.Please note that Matt is not a medical doctor, and none of the content in this podcast should be considered medical advice in any way, shape, or form, nor prescriptive in any way.Hydration impacts cognitive performance and sleep. Pique's deep hydration protocol features morning B•T Fountain for energy and evening R•E Fountain with Triple Biomaxed Magnesium for nervous system recovery - sugar-free and bioavailable. Get 20% off for life at piquelife.com/mattwalker.Hydrate scientifically with LMNT, a sugar-free electrolyte mix backed by physiology and biochemistry. Try the permanent Lemonade Salt flavor for a balanced, clean boost without the sugar crash. Use Matt's link to get a free 8-count sample pack with any purchase: drinklmnt.com/mattwalker.Upgrade your oral care with Redmond Life. This fluoride-free, mineral-based toothpaste uses micro-hydroxyapatite to support enamel and bentonite clay for polishing. No harsh chemicals or artificial dyes - just fresh flavors. Use code WALKER for 15% off your first order at redmond.life/walker.As always, if you have thoughts or feedback you'd like to share, please reach out to Matt:Matt: Instagram @drmattwalker, X @sleepdiplomat, YouTube: https://www.youtube.com/channel/UCA3FB1fOtY4Vd8yqLaUvolg

Legacy Living with Dr. Gloria Burgess.Summer is almost here. That means it's time to get into the habit of hydrating. Your body will thank you. Listen today as Dr. Gloria shares about the importance of staying hydrated. Be inspired by her words and her amazing voice. You'll want to listen to this podcast over and over!https://www.talknetworkradio.com/hosts/legacylivinghttps://www.talknetworkradio.com/hosts/legacyliving

This week on Coffee & Tea with CarrieVee, Carrie is diving into a conversation that so many women are quietly having behind closed doors:Why does “wellness” suddenly feel so exhausting?Somewhere along the way, taking care of ourselves stopped feeling peaceful… and started feeling like another impossible standard to achieve. Track your sleep. Track your food. Optimize your hormones. Drink electrolytes. Take the supplements. Heal your gut. Strength train. Meditate. Wake up at 5am. Journal. Cold plunge. Stretch. Hydrate. Fix your cortisol.…and somehow still look calm while doing all of it.No wonder women are overwhelmed.In this deeply honest episode, Carrie unpacks how wellness culture has shifted from supportive to performative—and why it's time to simplify, reconnect with ourselves, and stop treating our bodies like projects that constantly need fixing. “You are allowed to take care of yourself without obsessing over yourself.” Book CarrieVee for a Speaking Engagement: https://www.coachcarriev.com/contact-me Join the Confidence and Clarity Membership! https://carrievee.com/confidence-clarity-1 Connect with CarrieVee:www.carrievee.comcarriev@coachcarriev.comIG: @iamcarrievee TT: @carrievee2022FB: Carrie VerrocchioLI: Carrie Verrocchio 

Jeremie and Briana Evans join the podcast to introduce goGLOW Mooresville, a new non-toxic spray tanning salon opening May 1st in Langtree Village. The husband-and-wife team share how they met in Charlotte's mortgage industry, settled in Mooresville in 2018, and were drawn to goGLOW's wellness-focused approach after exploring the franchise path. Briana walks through what makes the experience different — a patented half-moon booth, sun-mimicking solution, one specialist from start to finish, and full pre-care and post-care education designed to make the glow last seven to ten days.Jeremie and Briana also break down pricing and how to get in on the ground floor: $25 tans throughout the month of May, founding memberships starting at $40 for one session per month or $70 for two sessions per month (roughly 30% off standard rates), and no long-term contracts. They also talk about goGLOW's retail line, including the Hydrate product with hyaluronic acid and the exfoliating mitt that preps skin for a flawless application.goGLOW Mooresville106 Langtree Village Dr suite 101Mooresville, NC 28117(704) 703-5544The Best of LKNhttps://thebestoflkn.com/Hosted by:Jeff Hammhttps://lknreal.com/Powered by:https://aidawerks.com/Support the show

Steve Hilton is running for Governor of California and he is not pulling any punches. In this conversation, he breaks down exactly how 16 years of one-party rule turned the most resource-rich state in America into the most expensive, most unaffordable, and most mismanaged state in the country. We get into the $928 million that vanished from a solar panel program, the $24 billion in homeless spending the state auditor could not track, the law that makes it illegal to require homeless people to get sober before receiving housing, and why Gavin Newsom vetoed every bill that tried to fix it. Steve also lays out his plan to get gas to $3, cut electric bills in half, and overturn the 2013 law that opened girls sports and locker rooms to biological males. This is one of the most detailed, unfiltered conversations about what is actually happening in California and what it would take to turn it around. Sponsors: Get 15% off all Amallow products with code SAGE at checkout: http://amallow.com/sage Save 20% Off Honeylove by going to http://honeylove.com/SAGE! #honeylovepod #sponsored Hydrate your liver at the cellular level with LTV. If you're tired, bloated, or feel like water isn't working anymore, this could be the fix. Get up to 64% OFF for a limited time at http://drinkltv.com/Sage 

Final Fantasy VI - Episode 3This Week: Get to Vector. Next Week: Finish the banquet.  What's a video game book club? Exactly what you think! Some clubs read books, we play video games. Join us! Discord: https://discord.gg/hfnusHE Email: squelchcast@gmail.com Listen: www.squelchcast.com Support: www.patreon.com/Squelch or www.twitch.tv/dan0play 

Staring at the dark and can't sleep because of anxiety? Put the phone down and just listen. You aren't failing at sleep—your mind is simply stuck in a loop. This 10-minute guided meditation for racing thoughts is specifically designed to break that cycle and lead you into a state of natural, restorative rest.Hosted by Martin, a clinical hypnotherapist and former paramedic, this session uses clinical techniques to help you quiet your mind and find calm in the middle of a midnight crisis.

I have known David Pollack for years. We worked together at ESPN, we have been friends through some of the hardest seasons of each other's lives, and I have always respected him deeply. But I did not know the full story until he sat down with me for this conversation. David was a three-time All-American at Georgia, second only to Herschel Walker in program history. He was a first-round NFL Draft pick. And in year two of his professional career, he broke his neck. A burst fracture at C6 and C7 that nicked his spinal cord. His wife Lindsay nursed him back to health for three months while he wore a halo screwed into his skull. He went from benching 455 pounds to struggling with 135. He says there was no mourning. Just gratitude for what had already happened and a quiet belief that something better was coming next. That belief carried him through 15 years at ESPN, a departure from the network he gave everything to, and then the phone call no husband wants to get. Lindsay had brain cancer. She had a seven-hour craniotomy. And thirty minutes after coming out of surgery, with her head still bandaged and her left arm barely working, she raised both arms and praised God. We talk about all of it. His philosophy of building identity from the top down instead of the outside in. Why he turned down a massive sponsorship deal because it involved gambling. His new podcast. His thoughts on women's sports and the trans athlete conversation. What it actually feels like to get fired from a job you loved after 15 years. And why he coaches his daughter's basketball team and has never missed a game since leaving ESPN. This is one of the most honest and moving conversations I have had on this show. Sponsors: Get 15% off all Amallow products with code SAGE at checkout: http://amallow.com/sage Do you know what's in your tap water? Get $250 off your purifier at http://www.covepure.com/SAGE Get 25% Off Cowboy Colostrum with code SAGE at https://www.cowboycolostrum.com/SAGE. Hydrate your liver at the cellular level with LTV. If you're tired, bloated, or feel like water isn't working anymore, this could be the fix. Get up to 64% OFF for a limited time at http://drinkltv.com/Sage

What if the protein you're working so hard to eat is barely getting absorbed — and the answer has been growing in fresh water for four billion years?This week, I sat down with Catharine Arnston, CEO and Founder of EnergyBits and one of the world's leading experts on algae nutrition, who left a 25-year corporate career after her sister's breast cancer diagnosis sent her down a research rabbit hole she never climbed out of.Here's what blew my mind: when you eat 50 grams of chicken, your body can take two to three days to break it down — and you might only absorb 10% of it as usable amino acids. Five grams of spirulina delivers the equivalent amino acid payload. Instantly. Spirulina isn't even a plant — it's a bacteria with no cell wall, so it absorbs straight through your gums into your bloodstream in seconds.She dropped a bomb about GLP-1s: when you lose fat rapidly, you're not just losing fat — you're releasing the toxins stored inside it directly into your bloodstream. That's exactly when chlorella becomes non-negotiable.And the cancer conversation? Spirulina contains a blue pigment called phycocyanin found nowhere else on Earth. It can identify a cancer cell, strip out the very molecule that lets tumors grow, and trigger apoptosis — cancer cell death — while speeding up energy production in healthy cells. Oncologists are now measuring phycocyanin in blood plasma to track whether cancer is being killed.After hearing this, you'll never look at your protein sources — or your afternoon fatigue — the same way.Episode Links & Resources:Website: https://energybits.com/Use code HYDRATE for 20% offConnect with Tracy:Website: ⁠⁠⁠⁠⁠⁠https://tracyduhs.com/⁠⁠⁠⁠⁠⁠Hydration Shop: ⁠⁠⁠⁠⁠⁠https://sanctuarysd.com/⁠⁠⁠⁠⁠⁠Instagram: ⁠⁠⁠⁠⁠⁠@tracyduhs⁠⁠⁠⁠⁠⁠Flow FAM Community: ⁠⁠⁠⁠⁠⁠https://tracyduhs.com/join-flow-fam/

Stop a panic attack in its tracks with this clinical session designed to transition you from alarm to ease. Clinical hypnotherapist and former paramedic Martin guides you through a somatic nervous system reset using Box Breathing and Non-Sleep Deep Rest (NSDR). If you feel overwhelmed, remember: you are not in danger; you are simply experiencing high emotional arousal.What You'll Learn & Experience:The 4-4-4-4 Box Breathing Technique: Physically lower your heart rate and build $CO_2$ tolerance.Vagus Nerve Activation: Use somatic sensations to flip the switch from "fight or flight" to "rest and digest."Somatic Visualization: A golden light meditation to regain emotional regulation.The "Wave" Mindset: Learning to surf through anxiety rather than fighting it.3 Daily Tips for a Calmer Life:The Jaw Release: Drop your tongue from the roof of your mouth to break the stress cycle instantly.Hydrate with Intent: Drink water slowly, focusing on the cool sensation to stay grounded.The 60-Second Reset: Use the 4-4-4-4 breath for just one minute whenever you feel a spike.Timestamps:00:00 – Immediate reassurance: You are safe.01:07 – Guided Box Breathing for heart rate control.03:13 – Somatic "near-sleep" rest (NSDR) induction.05:38 – Affirmations for physical safety.08:32 – 3 Daily tips for nervous system maintenance.Support the Show & Help Us Grow!We are on a mission to reach 100,000 monthly listeners to help more people find peace. If this helped you, please:Review: Leave a 5-star review on Apple Podcasts or Spotify.Share: Send this episode to one friend who struggles with anxiety.Subscribe: Never miss a session to keep your soul cherished.

Join Lisa and Christina as they discuss Axio Hydrate, a multi-functional electrolyte drink mix that delivers rapid, refreshing hydration to support recovery and performance to help you live a healthy, active life.* *These statements has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Send Us Your Prayer Requests --------Thank you for listening! Your support of Joni and Friends helps make this show possible. Joni and Friends envisions a world where every person with a disability finds hope, dignity, and their place in the body of Christ. Become part of the global movement today at www.joniandfriends.org. Find more encouragement on Instagram, TikTok, Facebook, and YouTube.

Struggling with a racing heart, overthinking, or the edge of a panic attack? In this session, Martin—a clinical hypnotherapist and former paramedic—guides you through a physical and mental reset to move from high-alert back to safety. You don't need to "fix" your anxiety; you simply need to guide your nervous system back to calm.Using the latest trending breathing techniques, including the Physiological Sigh and 4-2-6 rhythmic breathing, we work to stimulate the vagus nerve and activate a state of NSDR (Non-Sleep Deep Rest). This episode is a practical toolkit for anyone dealing with social anxiety, chronic stress, or the need for a deep night's sleep.In This Episode, You Will:Master the Physiological Sigh: Learn the fastest known breathing pattern to reduce acute panic by off-switching the sympathetic nervous system.Practice 4-2-6 Breathing: A rhythmic tool to stop overthinking and find grounding during your daily commute or before bed.Vagus Nerve Activation: Use gentle humming and breathwork to signal to your brain that the threat has passed.Release Physical Anchors: Identify where you hold stress—like the jaw and shoulders—to find immediate physical relief.Chapter Timestamps00:00 – Cold Intro: Arriving in a Safe Space 00:24 – Channel Intro: Meet Martin, Clinical Hypnotherapist 01:11 – The Physiological Sigh: Trending Tech for Panic Relief 02:37 – 4-2-6 Breathing Rhythm: The "Off Switch" for Overthinking 04:21 – Visualization: Thoughts as Clouds 05:11 – Healing Affirmations for Nervous System Calm 08:45 – 3 Daily Caring Tips for a Happier Life 09:53 – Outro: Be Kind & The Anxiety Breaker Course Daily Affirmations for ControlRepeat these internally to allow them to become part of your subconscious:"I am safe in this moment." "I am grounded and back in control." "My nervous system is returning to a state of calm." 3 Daily Caring TipsCheck Your Tension: Drop your tongue from the roof of your mouth and let your shoulders fall.Hydrate with Intention: Drink a glass of water slowly as a physical reset for a racing mind.The 5-Minute Tech Break: Step away from the stream of information to give your brain a rest.Ready to go deeper? Explore the Anxiety Breaker Course at for a comprehensive guide to overcoming panic attacks and social anxiety.Remember: Panic is temporary, anxiety is survivable, and you are stronger than you feel.Smile often, be positive, and to your soul, be kind.

Do you constantly check your body for signs something is wrong? If you find yourself Googling symptoms at 2 AM or convinced that every flutter in your chest is a crisis, this 10-minute session is designed for you. We tackle the exhausting cycle of health anxiety, illness anxiety, and somatic symptoms using clinical hypnotherapy and real-world medical perspective.Your host, Martin, is a former paramedic and clinical hypnotherapist. Having spent years in emergency care, he knows exactly what a real emergency looks like—and he knows that what you are feeling right now is a false alarm caused by a tired mind. Today, we turn down the volume on that alarm and help you learn to trust your body again.Ideal for: Health anxiety relief, stopping body scanning, cardiophobia, nervous system regulation, and overcoming the fear of illness.Episode Chapters:[0:00] The Paramedic's Perspective: Understanding the "False Alarm" of health anxiety.[1:12] The Biological Off-Switch: Using the Sighing Breath to reset your nervous system.[2:07] 10-Minute Body Triage: A guided scan to differentiate anxiety from danger.[4:57] The Control Room Visualization: Turning down your "Health Vigilance" dial.[6:08] Core Affirmations: Rebuilding trust between mind and body.[8:46] 3 Daily Caring Tips: Practical tools for a quieter life.[9:48] Return & Outro: Closing the session with kindness.Daily Affirmations for Health Anxiety:My body is a vessel of health, not a source of fear.I give myself permission to stop monitoring and start living.I trust my body's wisdom to know the difference between stress and illness.I am safe in my skin in this moment.3 Daily Caring Tips Included:The Google Ban: If you feel a new sensation, wait 30 minutes before searching; most anxiety-driven symptoms will pass in that time.External Focus: Break a body-scanning loop by immediately naming 5 blue things in your room to pull your awareness outward.Hydrate for Peace: Dehydration often mimics heart palpitations; a full glass of water can physically calm your system.

Hello Beautiful, I'm so grateful you're here with me.

Feeling like you can't breathe or that your chest is tight? You are safe. This episode is a targeted guided panic relief exercise designed to help you stop a panic attack and down-regulate your nervous system immediately. Moving from fight-or-flight into a state of clinical calm, we use somatic grounding and vagus nerve stimulation to act as a "first aid" for your mental health.Hosted by Martin, a clinical hypnotherapist and former paramedic with years of experience treating acute anxiety and panic symptoms.

Are you feeling stuck in survival mode, battling a racing heart, or overwhelmed by digital overload? In today's episode, we step away from the noise and focus on somatic healing to bring your body back to a state of safety.Using Coherent Breathing, a science-backed biological hack, we aim to balance your heart rate variability and exit the "fight or flight" response. This is Part 1 of our organic 3-part series designed to help you move from immediate panic attack relief to long-term nervous system regulation.What You'll Experience:The Somatic Manual Override: A guided walkthrough of Coherent Breathing ($5$s inhale / $5$s exhale) to stop shallow chest breathing and signal safety to your brain.The Anchor Visualization: A powerful mental tool to help you remain steady amidst fragmented attention and external chaos.Affirmations for Stability: Internalize phrases like "I am the calm center of my own life" to reclaim your self-worth and peace.Daily Affirmations Included:"I am the calm center of my own life.""I am returning to my natural state of peace.""I release the need to control things that are not mine to carry."3 Daily Caring Tips for a Happier Life:The Two-Minute Tech Fast: Prioritize silence before engaging with digital feeds to reduce cortisol spikes.Soften the Gaze: Look at the horizon to tell your brain there is no immediate threat, a simple hack for hypervigilance.Hydrate with Intent: Use the sensation of drinking water as a somatic grounding technique to stay present.Listen now to begin your journey from panic to peace. ---Timestamps:00:00 – Immediate Panic Relief: Entering a safe space.01:30 – Coherent Breathing: The biological hack for anxiety relief.05:00 – Guided Visualization: Building your internal anchor.07:30 – Affirmations for Mental Clarity.09:00 – 3 Tips for a Happier Life.Resources:Find the full Anxiety Breaker Course at calminganxiety.fm.Be kind to yourself.

🧭 REBEL Rundown 🔑Key Points Try the coffee nap! Where you combine caffeine and a 30-minute nap to then have that boost energy and alertness by the time it kicks in.💤 Sleep isn’t optional—it’s crucial for memory, mood regulation, and physical recovery. It is fundamentally different from rest❌ Replacing sleep with caffeine isn’t effective and can have negative health impacts. Make getting enough sleep a priority🌞 Sunlight exposure is important for maintaining circadian rhythms and sleep quality. This applies even if you work as a nocturnist💡 Creating a personalized sleep system enhances quality and consistency. It gives you back control of a schedule that you may feel like is out of your hands.🧩 If you’ve tried these strategies and you’re still struggling, consider true sleep pathology (insomnia, shift work disorder, sleep apnea) and get help—this is not a “be tougher” problem.🩺 Better sleep isn’t just about feeling good; it’s directly tied to error reduction, patient safety, and longevity in EM/ICU careers. Click here for Direct Download of the Podcast. 👀Previously Covered and Related Content: REBEL Core Cast: Sleep HygieneREBEL MIND: Rest Is Not Sleep: The Seven Dimensions of True RecoveryRebellion in EM: Care For Yourself – Sleep HygieneFirst10EM: Some Evidence For Working Night ShiftsREBEL MIND: Dunning Kruger Effect 📝 Introduction Welcome to this episode of REBEL MIND, where MIND stands for Mastering Internal Negativity during Difficulty. Here we sharpen the person behind the practitioner by focusing on things that improve our performance, optimizing team dynamics and the human behavior that embodies the hidden curriculum of medicine. Today we are exploring the imperative topic of rest and why it’s not just about sleeping. The second of a two part series, hosted by Dr. Mark Ramzy with guests Dr. Maureen Aiad and Dr. Amil Badoolah, continue our discussion but this time on the multifaceted nature of sleep, how it serves as medicine and how we can use our tools deliberately to get more of it! Cognitive Question How would your clinical performance, patience with families, and long-term career sustainability change if you treated sleep as a non-negotiable clinical intervention rather than a flexible “nice-to-have”? 💤How is Sleep Different From Rest? 1. Rest reduces load; sleep repairs systemsWe previously talked about the 7 types of rest and you can check that out hereExamples of physical rest include: pausing tasks, stepping away from the monitor, taking a walk, stretching, breathing, journaling, connecting with a colleague. This lightens your cognitive/emotional burden.Sleep is fundamentally different in that it’s an active biologic process that helps:Consolidates memory and learning (yes, including the tough cases from last night).Regulates mood, impulse control, and emotional reactivity.Supports immunity, metabolic health, and cardiovascular function.Repairs tissue, replenishes neurotransmitters, and fine-tunes neural networks.You can have “rested but underslept” days (you took breaks but got 4 hours in bed), and “slept but unrested” days (you got hours, but all junk sleep). Both matter, but they are not interchangeable.2. Sleep architecture vs. “knocking out”True restorative sleep cycles through NREM and REM in predictable patterns.Alcohol, late caffeine, and fragmented nights may help you fall asleep faster but:Suppress REM.Shorten deep sleep.Increase awakenings and light sleep.The result: you technically slept, but your brain didn’t get the “software updates” it needed.Biology isn’t built for your scheduleCircadian rhythms were designed for light-day / dark-night cycles, not:10 pm–7 am ED shifts.24-hour calls.6 nights in a row followed by days.Your body can adapt partially, but not instantly and not perfectly. That’s why:You can feel “jet-lagged” even when you haven’t traveled.Sleep before and after nights feels odd and fragile.Recognizing that “this is biologically unnatural” is key: you’re not weak; you’re fighting physiology. 🏥How This Applies to the Emergency Department or ICU? Performance & safetySleep deprivation:Slows reaction time and increases error rate.Impairs risk assessment and complex decision-making.Drops your frustration tolerance with consultants, families, and staff.In both emergency medicine and critical care, that translates into:Anchoring on the wrong diagnosis.Missing subtle clinical changes.Snapping at a tech, nurse or resident and damaging team culture. Chronic health for chronic shift workLong-term sleep disruption is associated with:Hypertension, diabetes, obesity.Depression, anxiety, burnout.Arrhythmias (e.g., AFib) and increased stroke risk.Possibly increased all-cause mortality.You’re already in a high-stress, high-exposure specialty. Chronically poor sleep amplifies that risk profile and can end a career early—or make you miserable while you’re still in it.Culture of “heroics” vs. healthSkipping sleep to pick up extra shifts, late meetings, or “just one more note” is often praised.We rarely celebrate:The attending who says “no” to a 2 pm meeting post-nights.The resident who defends their blackout-curtains-and-earplugs routine. 🛏️Different Ways to Improve Your Sleep Clarify your “sleep non-negotiables”Decide how many hours you realistically need to function (e.g., 7–9 on off days, realistic blocks on nights).Treat those hours as you would a procedure time—blocked, protected, and respected.Use caffeine like a drug, not a reflexAim for ≤ 2 cups equivalent on most days.Avoid caffeine within 4–6 hours of your planned sleep time (remember: it can hang around up to 12 hours).Consider scheduling caffeine for:Early in the shift for alertness.Strategic “coffee naps” (see below), not late-night chugging.Respect alcohol’s impact on sleepRecognize that even small to moderate doses degrade sleep architecture.Avoid using alcohol as a “sleep aid”—you’ll fall asleep faster but sleep worse.If you do drink, separate it from bedtime and keep it modest.Optimize food and fluid timingHydrate consistently on shift, but taper fluids ~4 hours before bed to reduce nocturnal bathroom trips.Avoid heavy, spicy, or large meals within 2–3 hours of sleep to decrease reflux and discomfort.Plan a light, balanced “pre-sleep” snack if going to bed hungry keeps you awake.Move your body (but not right before bed)Regular exercise improves sleep depth and latency.Try to avoid intense workouts within 2 hours of bedtime.On shift: micro-movement (stairs, brisk walks between pods, quick stretch sessions) can help alertness without wrecking sleep later.Control light exposureMaximize sunlight or bright light after waking (even if that’s 3–4 pm after a night).Minimize bright light and screens before sleep:Dim lights.Use night mode/blue-light filters if you must scroll.For daytime sleep:Use blackout curtains, tinfoil, cardboard, or sleep masks.Yes seriously use tinfoil if you have to, we talk about it on the podcast episode!Aim for “I might be blind” darkness—so dark you can’t see your hand in front of your face.Dial in your sleep environmentCool room temperature (fan or AC if possible).White noise or sound machine to mask household/traffic noise.Earplugs and eye masks as needed.Bed used primarily for sleep (and sex)—not for charting, doom scrolling, or email.Strategic power napsKeep naps ≤ 20–30 minutes to avoid sleep inertia.Prefer early-afternoon or pre-night-shift naps.Coffee nap strategy:Drink a small coffee.Immediately lie down for a 20–30 min nap.Wake up as the caffeine kicks in, combining nap benefit + stimulant.Thoughtful melatonin useRemember melatonin is a hormone, not a vitamin gummy.Lower doses often work as well as (or better than) large OTC doses.Use it intentionally and intermittently, not as a crutch every night.Over-reliance may reduce your own natural production and its effectiveness over time.Build pre-sleep ritualsRepeated, calming habits signal your body it’s time to downshift:Warm shower, gentle stretching, or yoga.Guided breathing or body scan.Brief journaling or “brain dump” of tasks to get them out of your head and onto paper.Protect from pathologic patternsIf despite consistent effort you:Snore heavily, stop breathing, or gasp in sleep.Feel excessively sleepy driving home or at work.Cannot fall asleep or stay asleep for weeks to months.Consider evaluation for sleep apnea, insomnia, or shift-work sleep disorder with your physician or sleep specialist. ⏩Immediate Action Steps for Before/During/After Your Next Shift 1. **Before the Shift**: Plan a 20–90 minute nap before your first night shift (many clinicians find 3–5 hours earlier in the day is ideal).I treat ED and ICU shifts very differently. I always sleep 3-5 hours before my night shifts aiming for the full 5 (sometimes 6 or more) hours for my ED shifts because you always have to be “on”. Depending on the ICU I’m working in, I may have a bit more downtime so 3 to 5 hours is plenty.Set a caffeine plan: decide in advance when your last dose will be (e.g., none after 2–3 am if sleeping at 8–9 am).Tell your household, “This is my sleep block” and agree on a plan for kids, pets, deliveries, etc.On my calendar, I completely block off time called “Pre-call sleep” so no meetings can be scheduled and then put my phone in airplane mode2. **During the Shift** Hydrate early; taper fluids in the last 3–4 hours of your shift Eat something light but adequate; avoid “last-minute” heavy meals right before sign-out.Build in micro-breaks and movement: one or two short walks, a few stretches, even a quick stair run if safe.Get outside or near a window for a few minutes of light exposure if possible.3. **After the Shift**On the way home:Use sunglasses to reduce bright morning light if you’re aiming for sleep soon.Avoid “just checking” email or messages; shift into wind-down mode.At home:Do a brief, calming decompression (shower, light snack, 10–15 minutes of low-stimulation TV or reading).Make your room cold, quiet, and dark (blackout curtains, tinfoil/cardboard, white noise, fan).Put your phone on Do Not Disturb and physically place it away from the bed.On my calendar, I completely block off time called “Post-call sleep” so again no meetings can be scheduled and then I personally don’t just put my phone on Do Not Disturb but rather in airplane mode and WIFI OFF If you can’t sleep after ~20–30 minutes:Get out of bed, do something calming in dim light (breathing, gentle stretching, journaling).Return to bed when sleepy—this trains your brain to associate bed with sleep, not frustration. Conclusion Rest and sleep are both critical—but they’re not interchangeable. Rest helps you step out of the constant “on” of our jobs, while sleep is the biological intervention that restores your ability to show up safely and sustainably. Rest ≠ sleep. Rest reduces load; sleep repairs your brain and body. You need both, on purpose.As EM and ICU clinicians, we’re trying to perform formula-one-level medicine with engines that often only see half their maintenance. You won’t fix shift work. You can build a sleep system that respects your biology, your schedule, and your life at home.That system starts with valuing sleep, then prioritizing it, personalizing it, trusting the process when it’s imperfect, and actively protecting both your routine and your mindset. 🚨 Clinical Bottom Line Sleep is medicine. Shift work is biologically unnatural. Struggling does not mean you’re weak; it means you’re human fighting physiology. Use your tools deliberately. Caffeine, naps, light, food, movement, melatonin, and environment can be leveraged—or can quietly sabotage you. Build and defend a personalized sleep routine. Communicate it, normalize it, and protect it from casual encroachment. You can’t control every trauma, code, or admission—but you can control how seriously you take your own recovery. Your patients, your team, and your future self all benefit when you do. Further Reading Espie CA. The ‘5 principles’ of good sleep health. J Sleep Res. 2022 Jun; PMID: 34676592Solodar, J“Sleep hygiene: Simple practices for better rest.” Harvard Health, 31 January 2025 Link is HereSuni, E.“Mastering Sleep Hygiene: Your Path to Quality Sleep.” Sleep Foundation, 7 July 2025, Link is Here Meet the Authors Mark Ramzy, DO Co-Editor-in-Chief Cardiothoracic Intensivist and EM Attending RWJBH / Rutgers Health, Newark, NJ Maureen Aiad, DO Assistant Professor of Emergency Medicine NYU Grossman Long Island School of Medicine, New York Amil Badoolah, DO Assistant Professor of Emergency Medicine NYU Grossman Long Island School of Medicine, New York REBEL Core Cast 119.0 – Sleep Hygiene REBEL Core Cast 119.0 – Sleep Hygiene Click here for Direct Download of ... Read More The post REBEL MIND – How to Sleep When the World Says You Can't appeared first on REBEL EM - Emergency Medicine Blog.

Send a textPTSD 101: https://www.buzzsprout.com/1027246/episodes/18786915Healing doesn't begin and end in the mind. We're kicking off a new season as the Trauma Doc with a candid, practical deep-dive into what your body has been trying to tell you—especially if trauma taught you to live only from the neck up. Joining me is physician assistant and nervous system specialist Lauren Starns, founder of The Resilient Healer, who helps translate the signals we've learned to ignore into simple, repeatable practices that restore safety and capacity.We start where survival mode hides: the basics. Hydration as a quiet cue that steadies the system. Feeding as a nervous system strategy, not a moral battle. Sleep as nightly repair that makes every other intervention stick. Movement as gentle somatic medicine—neck mobility, slow walks, micro-stretches—that brings sensation back online. With each pillar we share actionable tactics: habit-stacking your first 30 minutes, intuitive swaps that honor your body's yes/no, sleep tracking that informs your day, and five-minute flows that downshift without chasing adrenaline. Expect real talk about alcohol as a chronic downgrade, the difference between knowledge and wisdom, and why automation beats willpower when your system is tired.Only after safety is built do we go down and in. Lauren reframes crying as a body-led release—short, self-limiting waves that clear stored activation without feeding the story. For many of us, anger and fear are shells over grief; when the body trusts it's held, tears do their clean work. The outcome is tangible: a wider window of tolerance, fewer spikes, and a steadier presence for life, work, faith, and relationships. If you've felt buzzy, brittle, or numb, this conversation offers structure, compassion, and tools to help you feel again—without flooding your system.If this resonates, follow the show and share it with someone who needs the reminder that healing starts below the neck. Subscribe, leave a review, and tell us: which body practice will you start this week?You ARE:SEEN KNOWN HEARD LOVED VALUED

Join us on this episode with my friend Neil as he shares His story from overcoming his struggles with body-image at a young age and being bullied as a kid. How He rocked out in a Cave in Germany and also his transition into running his own Gym. We hope you enjoy this chat!His info:IG: @derosa.strength www.derosastrength.comPlease leave us some positive feedback if you're enjoying the show and let us know what you would like to hear more of. I hope you enjoy this episode! As always, I cannot thank every single one of you guys enough for reading my posts, for listening in and allowing me to do what I love to do, without you none of this would be possible! Link to the Podcast is in my Bio as always.Shout-outs!@nudjhealth @deemed_fit @velotricebikeBecome a supporter of this podcast: https://www.spreaker.com/podcast/fittalk-with-coach-luis--3261827/support.TEAM LTP:My IG: @livetoprogressVoice-over credits

The Identity We Build Through Movement. So, two days ago I was talking with my closest childhood friends kiddo about their knee injury and how that has affected them not just physically but also mentally and emotionally and that conversation is what inspired this episode. It made me think of how many of us grow up with a sport or a physical activity that becomes part of who we are.“I'm a runner.”“I'm a swimmer.”“I'm a dancer.”“I'm a lifter.”“I'm a soccer player, I'm a baseball player.”,It's not just something we do, it literally becomes part of our identity, our community, our routine, our confidence, even our emotional regulation. But what happens when an injury forces us to step back… or step away entirely? That's what we're talking about today: How to cope when your body asks you to shift your identity and how to rebuild without losing yourself. SEGMENT 1: Why Sports Become Part of Our IdentitySports and movement shape identity because they give us:• Structure: practices, routines, goals• Community: teammates, coaches, shared struggle• Competence: the feeling of “I'm good at this”• Purpose: something to work toward• Emotion regulation: stress relief, confidence, grounding• Belonging: being part of something biggerWhen you lose access to that, even temporarily, it can feel like grief. Not dramatic grief. Real grief. You're not just losing a sport. You're losing a version of yourself and that deserves compassion, not pressure.SEGMENT 2: The Emotional Impact of InjuryInjury isn't just physical. It affects:• Identity (“Who am I without this?”)• Routine (“What do I do with my time now?”)• Confidence (“My body let me down.”)• Connection (“I'm not with my team anymore.”)• Mood (movement boosts serotonin and dopamine, losing it hits hard)People often feel:• Frustration• Sadness• Anger• Fear of losing progress• Fear of being “left behind”• Shame about slowing downThese feelings are normal. They don't mean you're weak, they mean you're human.SEGMENT 3: The Shift, Separating Identity From ActivityYou are not your sport. You are the qualities your sport helped you develop.Your identity isn't “runner.” It's:• disciplined• resilient• focused• determined• consistent• community‑orientedYour identity isn't “baseball player.” It's:• strategic• hardworking• team‑minded• competitive in a healthy way• adaptableYour sport was the vehicle. Those qualities are the engine and engines can power new vehicles.SEGMENT 4: How to Rebuild Identity After InjuryHere are 5 steps:  Acknowledge the loss. Say it out loud: “This is hard. I miss what I had.” Naming it reduces shame.Shift from “What can't I do?” to “What can I still do?” Maybe you can't sprint, but you can walk. Maybe you can't lift heavy but you can do mobility. Maybe you can't play your sport but you can coach, teach, or support others.Explore new forms of movement. Not as replacements, as expansions. Try things like swimming, yoga, cycling, Pilates, walking groups, dance, strength training, low‑impact cardio. Let curiosity lead instead of comparison.Reconnect with the feeling your sport gave you. Ask yourself, “What did my sport make me feel?”, free? strong? connected? focused? calm? Then find movement that recreates that feeling even if it looks different.Build a new narrative. Instead of “I used to be an athlete,” try, “I'm evolving as an athlete.” “I'm learning new ways to move.” “I'm expanding my identity.”SEGMENT 5: A Guided ReflectionTake a breath with me. Think about the sport you loved. Think about what it gave you. Think about the version of yourself that grew through it. Now ask yourself:• What qualities did that sport bring out in me?• Which of those qualities still live in me today?• How can I express those qualities in new ways?• What kind of movement feels supportive for the body I have right now?You're not starting over. You're continuing, just on a different path.You're More Than One Chapter. Your sport shaped you, but it didn't define you. Your injury changed your path, but it didn't end your story. You are still an athlete. You are still strong. You are still capable. You are still evolving. Movement will always be there for you, it just might look different than before and different doesn't mean less. Different can mean wiser, kinder, more sustainable, and more connected to who you're becoming. As you move through this week, give yourself permission to explore, to feel, to grieve, and to grow. You're more than your sport. You always have been. This is Luis, and you've been listening to The Monday Morning Brew.If this episode helped you, share it with someone. As always, be a kind human, let's continue to help, to lift each-other up whenever possible... and when it seems really tough, look for the helpers and always do your part, make sure that when someone looks for the Helpers, they see YOU, that way You can be the change you want to see in the world...thank you for sharing this time to listen to us and we will see you again soon, have a great rest of your day!Become a supporter of this podcast: https://www.spreaker.com/podcast/fittalk-with-coach-luis--3261827/support.TEAM LTP:My IG: @livetoprogressVoice-over credits

Sponsored By:→ Quinton Minerals | Get all 78 trace elements your body needs for complete hydration and healthy cell building. Visit https://thehydratestore.com/product/quinton-isotonic and get yours today!→ Hydro Shot | Boost your blood flow and reduce inflammation. Zero calories, delicious taste, perfect pre-workout. Visit https://h2bev.com/ and use code Hydrate to get 15% OFF.You've optimized your water. Now it's time to optimize you.What if the most powerful hydration tool you have isn't a filter, a mineral supplement, or a fancy bottle — it's your own consciousness?In this episode, Tracy guides you through the science of your liquid crystalline body and then takes you somewhere most podcasts never go: a live water consciousness activation. Drawing on the work of Dr. Gerald Pollack and the emerging field of aqua photonics, Tracy breaks down why your thoughts, emotions, and intentions are literally reorganizing your cellular water in real time — and what coherence actually looks and feels like from the inside.This one's part science, part alchemy. Put your headphones in, get comfortable, and prepare to feel different by the end.Find Tracy:Website: https://tracyduhs.com/Hydration Shop: https://sanctuarysd.com/Instagram: @tracyduhsFlow FAM Community: https://tracyduhs.com/join-flow-fam/Timestamps:0:00 - Intro1:00 - You're Not Solid — You're a Walking Ocean3:05 - The Science of Structured "EZ" Water (Dr. Gerald Pollack)7:41 - Water as Living Information (Dr. Roumiana Setchenova)8:34 - What Signal Are You Broadcasting to Your Cells?10:55 - Guided Water Body Meditation Begins13:24 - Adding Gratitude & Playfulness to Your Cells14:13 - You Can Do This Anytime, Anywhere15:16 - A Message for Those Dealing With Illness17:00 - The 7-Day Water Body Challenge

Sponsored By:→ Quinton Minerals | Get all 78 trace elements your body needs for complete hydration and healthy cell building. Visit https://thehydratestore.com/product/quinton-isotonic and get yours today!→ Hydro Shot | Boost your blood flow and reduce inflammation. Zero calories, delicious taste, perfect pre-workout. Visit https://h2bev.com/ and use code Hydrate to get 15% OFF.You're drinking a gallon a day, bought the reverse osmosis system, added the minerals back in — and you're still dehydrated. Why?Because hydration isn't just a chemistry problem. It's a physics one.Tracy breaks down the science of EZ water (exclusion zone water), Dr. Gerald Pollack's groundbreaking research, and why the structure of your water matters just as much as what's in it. We get into why stagnant water is essentially dead water, how sunlight and grounding literally charge your cells, and why your fascia, your morning routine, and even the way you move are all part of your hydration equation.If you've been doing everything "right" and still feel off — this is the episode that reframes everything.Find Tracy:Website: https://tracyduhs.com/Hydration Shop: https://sanctuarysd.com/Instagram: @tracyduhsFlow FAM Community: https://tracyduhs.com/join-flow-fam/Timestamps:

Pilates is trending. Protein is trending. Two-week abs are trending. And we have thoughts. In this episode, we break down the "Pilates wars," what Pilates actually is (and why real certification matters), and how social media has turned fitness into something performative instead of powerful. We talk about Megaformers, weekend certifications, protein without obsession, and why chasing numbers – on the scale, in your macros, or in your workout streak – is exhausting your brain more than building your body. The truth? Consistency beats intensity. Every time. Whether it's strength training, nutrition, or relationships, going to your edge without jumping off the cliff is where real change happens. If you're overwhelmed by fitness noise and ready to simplify, this one's your reset.   Resources mentioned: ABsolute Pilates Iron Butterfly   3 Ways to Calm the Fitness Noise: Choose consistency over intensity. You don't need two-a-days, free-week marathons, or a 14-day body reset. Move your body most days. Lift something heavy. Break a sweat. Then come back tomorrow. Real strength is built in rhythm, not in extremes. Stop turning your health into a math problem. If macros, scale weight, protein grams, and calorie counts are running through your head all day, that's noise. Eat real food. Add protein at your meals. Hydrate. Sleep. Repeat. Simple works. Go to your edge, not off the cliff. Challenge yourself, but keep your agency. Some days are heavier weights and extra push-ups. Some days are lighter and slower. Listening to your body isn't weakness. It's power.  

Today is about something just as important:The internal environment.Because here's the truth:You can train perfectly……but if your internal environment is stressed, dehydrated, under-recovered, and sleep-deprived…your fascia doesn't remodel well.Recovery isn't passive.Recovery is biological preparation.So today we're talking about how hydration, stress, sleep, and daily habits determine whether your connective tissue actually adapts — or slowly breaks down.Resources:Brain.fm App (First month Free, then 20% off subscription)Discount Code: coachdamiensdCaldera Lab Skin Carewww.calderalab.comDiscount Code: CoachDLinks:IG:@coachdamien_sd@damienrayevans@livinthedream_podcast YouTube:https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTgFB:https://www.facebook.com/coachdamienSD/

What started the focus on nutrition in the backcountry? Ethan and Kevin discuss the science behind Hydrate & Recover, the modern age hydration product that started it all.Be sure to like and subscribe to Keep Up on the latest trends in the backcountry and in nutrition!Have a question or topic you'd like us to discuss? Drop it in the comments below or over on our Facebook community page.Wilderness Athlete Facebook Community: https://www.facebook.com/groups/watribe Contact Us: https://wildernessathlete.com/

Sponsored By:→ Quinton Minerals | Get all 78 trace elements your body needs for complete hydration and healthy cell building. Visit https://thehydratestore.com/product/quinton-isotonic and get yours today!→ Hydro Shot | Boost your blood flow and reduce inflammation. Zero calories, delicious taste, perfect pre-workout. Visit https://h2bev.com/ and use code Hydrate to get 15% OFF.Peptides are everywhere right now. Longevity docs are prescribing them. Biohackers are injecting mystery vials from "research only" sites. But most people have no idea what they're actually putting in their bodies — or if it's even working.Tracy sat down with Chris Shade (Quicksilver Scientific) and Robert Slovak at the A4M conference to break down what's actually happening in peptide science. The big news: liposomal delivery that skips the needle, enters your bloodstream in minutes, and gets inside the cell where signaling actually happens.We get into BPC-157, the Wolverine stack, why your thymus turned to fat, and the copper peptide serum men don't want to admit they're using.Find Quicksilver:Website: https://www.quicksilverscientific.com/Instagram: https://www.instagram.com/quicksilverscientificConnect with Tracy:Website: https://tracyduhs.com/Hydration Shop: https://sanctuarysd.com/Instagram: @tracyduhsFlow FAM Community: https://tracyduhs.com/join-flow-fam/Timestamps:0:00 - Introduction1:31 - How liposomal delivery works better than injections4:24 - What peptides actually do for longevity and inflammation10:11 - The Wolverine Stack: BPC-157, TB500 & Copper GHK13:02 - KPV for gut healing and autoimmune conditions15:14 - Epithalon & Thymulin: The anti-aging stack that lengthened telomeres17:30 - Copper peptides for skin repair and removing dead fibroblasts20:22 - Hair regrowth: blocking DHT with copper peptides

Are you constantly racing against the clock, feeling like life's demands are pulling you in every direction—and yet, your own needs, goals, and relationships are slipping through the cracks? Burnout, overwhelm, and the tricky balance of work, family, and personal fulfillment are challenges that leave many people wondering: Does time own me, or can I truly shape how I live within it? In this episode, the conversation delves deep into how our relationship with time can be transformed from a relentless source of stress into a foundation for personal wholeness and relational strength. You'll hear practical strategies for recognizing the real drivers behind burnout, prioritizing what lights you up, integrating wellness into busy schedules, and collaboratively setting goals within families or partnerships. Whether you're looking to manage your calendar more efficiently or searching for greater meaning and connection in your everyday moments, this episode offers insight, tools, and a paradigm shift to help you bend time to work for you—instead of against you. Michelle Niemeyer is a speaker, coach, and former attorney who teaches professionals how to bend time so they can stay sharp, productive, and profitable – without burning out. After finding her way to burnout and back in her own high-performing legal career, Michelle created The Art of Bending Time, a framework that helps people connect the dots across work, life, and purpose to magnetize success and reclaim their joy. She helps businesses retain top talent, boost development, and keep their people energized and engaged – all while making the magic   Episode Highlights 05:53 Understanding and recognizing burnout. 09:43 Integrating wholeness over compartmentalization. 11:08 Discovering personal sparks and daily joys. 15:19 Prioritizing wellness for personal effectiveness. 18:17 Setting priorities and learning to delegate. 22:55 Eliminating time wasters: Internal and external distractions. 26:51 Applying SWORD analysis to family goals. 30:17 Aligning goals with genuine desire. 36:13 Shifting responsibilities according to strengths and passions.   Your Check List of Actions to Take Identify Your Spirit Sparks: Take a few moments each day to notice and savor the small things that light you up, like a warm cup of coffee or a moment outdoors. Prioritize Quality Sleep: Make your bedroom a phone-free zone to reduce interruptions, improve rest, and start your day more refreshed. Hydrate and Eat Well: Focus on drinking enough water and eating a variety of whole, colorful foods to support your physical and mental health. Integrate Movement: Find simple ways to move your body regularly, whether it's a walk outside or standing to stretch throughout the day. Assess and Address Time Drains: Notice what tasks or habits waste your time (like procrastination or environmental distractions), and create systems or boundaries to minimize them. Practice Whole-Person Living: Show up authentically in all areas of your life, sharing aspects of yourself at work and at home to foster real connection. Clarify Priorities as a Family or Couple: Have honest conversations about what truly matters, so your time and energy align with your shared goals and values. Use the SWORD Analysis for Big Decisions: Evaluate Strengths, Weaknesses, Opportunities, Risks, and Desire before pursuing major goals together, ensuring everyone's buy-in and avoiding unnecessary drains.   Mentioned Link for free community access to SWORD tool The Art of Bending Time (program link) 12 Relationship Principles to Strengthen Your Love (free guide)   Connect with Michelle Niemeyer Website: michelleniemeyer.com Facebook: facebook.com/groups/theartofbendingtime LinkedIn: linkedin.com/in/michelle-melin-niemeyer  

with Michael O'Neal & Mircea Morariu Winter pickleball isn't just “pickleball but colder.” The ball plays faster and harder, touch shots behave differently, and the injury risk spikes if you warm up like it's July. In this episode, Michael O'Neal and Mircea Morariu break down the practical adjustments that help you stay loose, keep the ball in, and win more points when temperatures drop. Why staying warm directly reduces mistakes and injury risk Hands are everything: glove vs no glove, grip tweaks, and maintaining dexterity Layering that works for movement: base layer (compression or Under Armour style) insulation (fleece) optional shell for wind the underrated puffy vest for pickleball Hats and headbands for heat retention Why your warm-up should be 2–3x longer in cold weather Off-court warmups: bike, jumping jacks, jump rope On-court dynamic warmups: lateral shuffles, staying low Keeping blood flowing between points (the “bounce” habit used by top pros) Why cold weather injuries are more common—especially over age 40 Plastic stiffens → ball feels harder Less dwell time → less spin and control Ball flies faster with less resistance Bounce becomes less predictable Expect balls to crack more (especially outdoor balls like Dura and Franklin X-40) Shorten your backswing More compact strokes Choke up on the paddle for better touch Expect weird timing on volleys, dinks, and resets Use safer, more consistent drop mechanics Drives often beat drops in cold weather Pressure creates more popups than usual Attack knees, thighs, body more than perfect feet Shorter points favor aggressive modern players Reduce sidelines by 15–20% — aim bigger, safer targets Consider standing slightly off the kitchen line for reaction time Hot paddles become even hotter in the cold Softer control paddles can be easier to manage Consider keeping a “winter paddle” in your bag Hand warmers (QB-style) can be a real advantage Stop trying to play “summer pickleball” in winter Expect your touch to feel off Simplify everything Play higher margin shots Give yourself grace — conditions matter Cold weather still dehydrates you Lower blood volume = higher injury risk Hydration keeps tissues elastic and responsive Expect balls to crack more → bring extras Warm up longer, stay warm between points Shorten your swing, reduce power Less spin, more popups Drives and pressure outperform patient grinding Improve margins, aim safer Keep hands warm Hydrate like it's summer Shorter points usually win Cold weather favors players who: simplify stay aggressive warm up properly and adapt instead of fighting conditions Winter pickleball isn't worse — it's just different. And if you adjust, it can absolutely become an edge. Learn more about your ad choices. Visit megaphone.fm/adchoices

On this week's podcast episode, in the midst of unusually cold temperatures in San Antonio and Birmingham, Melanie and I discuss recent NFL developments (not our regular wheelhouse), Indiana's national championship, and - what we've all been waiting for - an update from Melanie on the racoons next door. Hydrate, grab a snack, and settle in, everyone.We also talk about Melanie's return to World War II books, David interrupts our recording not once but twice (the Hudsons were trying to get some business-y things handled), and it's Melanie's turn for Five Favorites.Hope you enjoy! Join Us on Patreon  Our Amazon Shop Birmingham Show (4/23) Live Stream Tickets (and you will have access for a week after the show) If you'd like to listen online, you can do that here.Show Notes: Melanie's capelet heating pad Broncos and Patriots play in a blizzard Ann Michael Maye on IG Indiana wins national championship Fernando Mendoza's bruised arm David Thomas and Sissy Goff, the kindest people who have ever lived bandana fringe jacket Homeschooled by Stefan Merrill Block Family of Spies by Christine Kuehn cast recording of Ragtime Ragtime by E.L. Doctorow L'Oreal Elvive 8-Second Wonder Water hair treatment ODODOS drawstring leggings Ghirardhelli Double Chocolate hot chocolate mix We the Free Libre wide leg cords To the Peak quarter zip Sponsors: Thrive Causemetics - use this link for 20% off your first order Mint Mobile - click here for special offer Drink LMNT - use this link for a free sample pack with any order

Do you wake up feeling heavy, anxious, or just tempted to pull the covers back over your head? Give yourself just 10 minutes today to shift your entire mindset from "tired" to "limitless."In this guided morning meditation, we use breathwork, visualization, and positive affirmations to clear away the grey mist of yesterday's stress and invite a warm, golden sense of capability into your day.In this session, you will learn how to:Release Morning Anxiety: A "Grey Mist" breathing technique to dissolve doubt and tiredness immediately. Visualize Success: A "Golden Light" visualization to help you handle your first tasks of the day with calm and ease. Reset Your Mindset: Powerful "I Am" affirmations to boost confidence and excitement for the day ahead.Plus, stay for the "3 Caring Tips" segment at the end, where we cover:Hydrate before Caffeinate: Why water is the first step to energy.The "One Small Win" Rule: How making your bed releases dopamine.Seek the Sun: Resetting your internal clock with natural light.Break the Cycle of Anxiety Today Are you ready to stop the spiral? Join me in the Anxiety Circuit Breaker course, specifically designed to help you regain control and find your calm in just minutes. You can access the full course and take the first step toward a quieter mind by visiting calminganxiety.fm.  Listen to this episode if you are searching for: Morning meditation for positive energy, anxiety relief for women, how to wake up happy, daily positive affirmations, morning motivation, and mindfulness routines for a productive day.

Do you feel "frozen" in anxiety or stuck in a mental rut? Today, we don't try to break the ice—we simply warm it.In Part 2 of our "From Frozen to Free" mini-series, we move from acknowledging your tension to actively melting it. This 11-minute guided meditation uses somatic visualization and warmth therapy to signal to your nervous system that it is safe to let go.In this session, you will:

Two-time Emmy and Three-time NAACP Image Award-winning, television Executive Producer Rushion McDonald interviewed Heather R. Younger. CEO, workplace culture expert, author, and founder of a major employee engagement consultancy—joins Rushion McDonald to discuss leadership, employee empowerment, navigating fear, and self‑leadership in modern workplaces. She shares her personal experiences with layoffs, career uncertainty, anxiety, and leadership failures—and how these experiences shaped her mission to be “the voice for the voiceless” in organizational culture. They explore the emotional realities of layoffs vs. terminations, how employees can take control of their professional well‑being, and Heather’s framework for identifying and overcoming fear. PURPOSE OF THE INTERVIEW 1. To introduce Heather’s work and mission She champions active listening, employee empowerment, and self‑leadership after personally reading 30,000+ employee surveys and leading 100+ focus groups. 2. To teach listeners how to navigate workplace uncertainty She provides strategies for dealing with anxiety, job insecurity, change, and inconsistent leadership climates. 3. To share an empowering message about self‑leadership Central idea: No one is coming to save you. You must lead yourself first. 4. To explore how fear holds people back professionally She outlines how fear affects decision‑making, action-taking, and confidence. KEY TAKEAWAYS 1. Why She Does This Work She witnessed firsthand how mergers, layoffs, and poor communication harm employees. After being laid off with 200+ others, she realized she needed to become the “voice of reason” who turns employee concerns into actionable insights for leaders. 2. Layoff vs. Termination — Emotional Differences Layoffs: painful but less shame; not personal fault. Termination: usually involves personal accountability, and often carries more shame. Both create a feeling of powerlessness, but each requires emotional processing and reframing. 3. No One Is Coming To Save You Employees must take responsibility for: Their growth Their mental health Their career progression Their emotional well‑being HR cannot save you, Heather says—they play a dual role and cannot be personal rescuers. 4. Managing Workplace Anxiety Key strategies include: Nightly reflection → Write down what went well and what you controlled. Reframing → Turning irrational fears into rational thoughts. Breathing, sunlight, walking, self‑care → Especially for anxiety. Intentional mindset‑switching → Choosing thoughts that serve you. 5. The Five Ways Fear Holds You Back Professionally Heather identifies several fear patterns: 1. Fear of Feedback Avoiding action because you’re afraid of what others may say. 2. Fear of Retribution / Getting in Trouble Hesitating to take risks or initiative. 3. Fear of Speaking Up Not challenging authority or expressing dissenting opinions due to lack of psychological safety. 4. Fear Rooted in Family / Cultural Conditioning Inherited fear patterns from parents, grandparents, or trauma. 5. Fear of Regret / Non‑Action She teaches a powerful question: “What will I regret the longest—doing the thing or not doing the thing?” This question accelerates decision‑making and breaks the paralysis of fear. 6. Take Ownership of Your Life — Self‑Leadership Become the Chief Iterator of Your Life → Continue refining yourself like a living prototype. Accept mistakes as part of growth. Avoid perfectionism; aim for continuous improvement. 7. Practical Daily Habits Prepare mentally each night. Hydrate, sleep well, move your body. Train yourself to take small positive actions daily. NOTABLE QUOTES FROM THE INTERVIEW On Self‑Leadership “Ain’t nobody coming to save me. And in the workplace, no one’s coming to save you.” On Fear “Feedback is a gift—even if it hurts.” “We sit around waiting for green lights, access, invitations… It’s not coming. We need to seize it.” “What is the thing you will regret the longest—doing it or not doing it?” On Navigating Change “You get to fight tooth and nail for your own mental space.” On Personal Growth “See yourself as a work in progress—a constant iteration.” On Workplace Emotions “With layoffs, you didn’t have a hand in it. With termination, there’s more shame.” #SHMS #STRAW #BESTSupport the show: https://www.steveharveyfm.com/See omnystudio.com/listener for privacy information.

Two-time Emmy and Three-time NAACP Image Award-winning, television Executive Producer Rushion McDonald interviewed Heather R. Younger. CEO, workplace culture expert, author, and founder of a major employee engagement consultancy—joins Rushion McDonald to discuss leadership, employee empowerment, navigating fear, and self‑leadership in modern workplaces. She shares her personal experiences with layoffs, career uncertainty, anxiety, and leadership failures—and how these experiences shaped her mission to be “the voice for the voiceless” in organizational culture. They explore the emotional realities of layoffs vs. terminations, how employees can take control of their professional well‑being, and Heather’s framework for identifying and overcoming fear. PURPOSE OF THE INTERVIEW 1. To introduce Heather’s work and mission She champions active listening, employee empowerment, and self‑leadership after personally reading 30,000+ employee surveys and leading 100+ focus groups. 2. To teach listeners how to navigate workplace uncertainty She provides strategies for dealing with anxiety, job insecurity, change, and inconsistent leadership climates. 3. To share an empowering message about self‑leadership Central idea: No one is coming to save you. You must lead yourself first. 4. To explore how fear holds people back professionally She outlines how fear affects decision‑making, action-taking, and confidence. KEY TAKEAWAYS 1. Why She Does This Work She witnessed firsthand how mergers, layoffs, and poor communication harm employees. After being laid off with 200+ others, she realized she needed to become the “voice of reason” who turns employee concerns into actionable insights for leaders. 2. Layoff vs. Termination — Emotional Differences Layoffs: painful but less shame; not personal fault. Termination: usually involves personal accountability, and often carries more shame. Both create a feeling of powerlessness, but each requires emotional processing and reframing. 3. No One Is Coming To Save You Employees must take responsibility for: Their growth Their mental health Their career progression Their emotional well‑being HR cannot save you, Heather says—they play a dual role and cannot be personal rescuers. 4. Managing Workplace Anxiety Key strategies include: Nightly reflection → Write down what went well and what you controlled. Reframing → Turning irrational fears into rational thoughts. Breathing, sunlight, walking, self‑care → Especially for anxiety. Intentional mindset‑switching → Choosing thoughts that serve you. 5. The Five Ways Fear Holds You Back Professionally Heather identifies several fear patterns: 1. Fear of Feedback Avoiding action because you’re afraid of what others may say. 2. Fear of Retribution / Getting in Trouble Hesitating to take risks or initiative. 3. Fear of Speaking Up Not challenging authority or expressing dissenting opinions due to lack of psychological safety. 4. Fear Rooted in Family / Cultural Conditioning Inherited fear patterns from parents, grandparents, or trauma. 5. Fear of Regret / Non‑Action She teaches a powerful question: “What will I regret the longest—doing the thing or not doing the thing?” This question accelerates decision‑making and breaks the paralysis of fear. 6. Take Ownership of Your Life — Self‑Leadership Become the Chief Iterator of Your Life → Continue refining yourself like a living prototype. Accept mistakes as part of growth. Avoid perfectionism; aim for continuous improvement. 7. Practical Daily Habits Prepare mentally each night. Hydrate, sleep well, move your body. Train yourself to take small positive actions daily. NOTABLE QUOTES FROM THE INTERVIEW On Self‑Leadership “Ain’t nobody coming to save me. And in the workplace, no one’s coming to save you.” On Fear “Feedback is a gift—even if it hurts.” “We sit around waiting for green lights, access, invitations… It’s not coming. We need to seize it.” “What is the thing you will regret the longest—doing it or not doing it?” On Navigating Change “You get to fight tooth and nail for your own mental space.” On Personal Growth “See yourself as a work in progress—a constant iteration.” On Workplace Emotions “With layoffs, you didn’t have a hand in it. With termination, there’s more shame.” #SHMS #STRAW #BESTSee omnystudio.com/listener for privacy information.

Two-time Emmy and Three-time NAACP Image Award-winning, television Executive Producer Rushion McDonald interviewed Heather R. Younger. CEO, workplace culture expert, author, and founder of a major employee engagement consultancy—joins Rushion McDonald to discuss leadership, employee empowerment, navigating fear, and self‑leadership in modern workplaces. She shares her personal experiences with layoffs, career uncertainty, anxiety, and leadership failures—and how these experiences shaped her mission to be “the voice for the voiceless” in organizational culture. They explore the emotional realities of layoffs vs. terminations, how employees can take control of their professional well‑being, and Heather’s framework for identifying and overcoming fear. PURPOSE OF THE INTERVIEW 1. To introduce Heather’s work and mission She champions active listening, employee empowerment, and self‑leadership after personally reading 30,000+ employee surveys and leading 100+ focus groups. 2. To teach listeners how to navigate workplace uncertainty She provides strategies for dealing with anxiety, job insecurity, change, and inconsistent leadership climates. 3. To share an empowering message about self‑leadership Central idea: No one is coming to save you. You must lead yourself first. 4. To explore how fear holds people back professionally She outlines how fear affects decision‑making, action-taking, and confidence. KEY TAKEAWAYS 1. Why She Does This Work She witnessed firsthand how mergers, layoffs, and poor communication harm employees. After being laid off with 200+ others, she realized she needed to become the “voice of reason” who turns employee concerns into actionable insights for leaders. 2. Layoff vs. Termination — Emotional Differences Layoffs: painful but less shame; not personal fault. Termination: usually involves personal accountability, and often carries more shame. Both create a feeling of powerlessness, but each requires emotional processing and reframing. 3. No One Is Coming To Save You Employees must take responsibility for: Their growth Their mental health Their career progression Their emotional well‑being HR cannot save you, Heather says—they play a dual role and cannot be personal rescuers. 4. Managing Workplace Anxiety Key strategies include: Nightly reflection → Write down what went well and what you controlled. Reframing → Turning irrational fears into rational thoughts. Breathing, sunlight, walking, self‑care → Especially for anxiety. Intentional mindset‑switching → Choosing thoughts that serve you. 5. The Five Ways Fear Holds You Back Professionally Heather identifies several fear patterns: 1. Fear of Feedback Avoiding action because you’re afraid of what others may say. 2. Fear of Retribution / Getting in Trouble Hesitating to take risks or initiative. 3. Fear of Speaking Up Not challenging authority or expressing dissenting opinions due to lack of psychological safety. 4. Fear Rooted in Family / Cultural Conditioning Inherited fear patterns from parents, grandparents, or trauma. 5. Fear of Regret / Non‑Action She teaches a powerful question: “What will I regret the longest—doing the thing or not doing the thing?” This question accelerates decision‑making and breaks the paralysis of fear. 6. Take Ownership of Your Life — Self‑Leadership Become the Chief Iterator of Your Life → Continue refining yourself like a living prototype. Accept mistakes as part of growth. Avoid perfectionism; aim for continuous improvement. 7. Practical Daily Habits Prepare mentally each night. Hydrate, sleep well, move your body. Train yourself to take small positive actions daily. NOTABLE QUOTES FROM THE INTERVIEW On Self‑Leadership “Ain’t nobody coming to save me. And in the workplace, no one’s coming to save you.” On Fear “Feedback is a gift—even if it hurts.” “We sit around waiting for green lights, access, invitations… It’s not coming. We need to seize it.” “What is the thing you will regret the longest—doing it or not doing it?” On Navigating Change “You get to fight tooth and nail for your own mental space.” On Personal Growth “See yourself as a work in progress—a constant iteration.” On Workplace Emotions “With layoffs, you didn’t have a hand in it. With termination, there’s more shame.” #SHMS #STRAW #BESTSteve Harvey Morning Show Online: http://www.steveharveyfm.com/See omnystudio.com/listener for privacy information.

In this episode of the Rachel Hollis podcast, Rachel urges listeners to defy the typical end-of-year slowdown and instead use December as a launchpad to a successful new year. She introduces her 'Five to Thrive' daily habitsGet your copy of Rachel's New Book Here: Audible, Amazon, Barnes & Noble, Books-A-Millon, Bookshop.org, or wherever books are sold!01:31 Who This Episode is For02:52 The Importance of Ending the Year Strong08:52 Personal Story: Overcoming Holiday Indulgence16:34 Creating a Vision for the New Year19:23 The Last 90 Days Challenge27:39 Five Daily Habits for Success31:45 A Surprise Coffee and Morning Joy33:07 Thanksgiving Reflections and Traditions34:36 The Power of Daily Gratitude35:43 Wake Up an Hour Earlier40:26 Give Up One Category of Food44:01 Move Your Body Daily45:59 Hydrate for Success49:01 Building a Foundation for Success52:12 Join the December ChallengeSign up for Rachel's weekly email: https://msrachelhollis.com/insider/Call the podcast hotline and leave a voicemail! Call (737) 400-4626Watch the podcast on YouTube: http://youtube.com/@MsRachelHollisFollow along on Instagram: https://www.instagram.com/MsRachelHollisTo learn more about listener data and our privacy practices visit: https://www.audacyinc.com/privacy-policy Learn more about your ad choices. Visit https://podcastchoices.com/adchoices. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.