Podcast appearances and mentions of paul can

- First World Friday! - Hike CHECK! - High School football SEMIFINALS! - Tyson vs Paul - Can you guess THESE two artists?

- First World Friday! - Hike CHECK! - High School football SEMIFINALS! - Tyson vs Paul - Can you guess THESE two artists?

Episode 347 – Can you heal in the same environment you became sick?   Today we have Frank.  He is 42, from Omaha, and took his last drink on May 22,2021.   Recovery Elevator is going to be Denver Colorado at the Hilton Garden inn at Union Station April 14th- 17th.  Registration goes live this Friday, October 15th. https://www.recoveryelevator.com/denver/   Highlights from Paul Can you heal in the same environment you became sick in?  Yes, but you can't use the same consciousness or thinking that got you into the mess in the first place.  There is a line that goes, when you quit drinking you don't have to change much, you have to change everything.  The key is, not all at once.  Paul describes three critical changes:  awareness, boundaries and staying in the body (don't disassociate).    You are gaining strength.  Adversity makes you stronger.  You are healing and as you heal, those around you will heal as well.   Exact Nature exactnature.com  Code:  RE20   [10:38] Odette welcomes Frank   Frank to his last drink May 22, 2021.  He is married with two children, and he works in medical staffing.  He is a foodie, loves sports and playing guitar.   Frank started drinking in high school.  It was a rite of passage at the time.  He never had an off switch and could always outdrink everyone else.  His tolerance increased.   In his mid 30's he noticed the hangovers getting worse and he was eating shame meals.  By his 40's the hangovers lasted two days and it wasn't fun.   Frank was never a violent drunk. He was a raging jerk during recovery because he felt so terrible.  His hangovers became progressively worse.  He could barely get water down.  Frank was good at covering up his drinking.  He was sober for 30 days a few years ago and celebrated with a drink.  His drinking progressed from there.     Frank's turning point came during his anniversary dinner when his withdrawal symptoms were so intense, he was shaking, sweating, felt faint and nauseous.   He knew something had to change; he wrote a four-page letter to his wife, spoke with his counselor, and found Recovery Elevator.    His Dad and his brother were good sources during early recovery as they are both in recovery.  Listening to podcasts and playing the tape forward helped.   Managing through sober “firsts” this year (college football, golf, concerts, 3-day weekends) has been a win.    A self-described weekend warrior, Frank enjoyed the sensation of alcohol, but never drank to escape anything; he just wanted to fit in.  He used koozie cup holders to avoid questions from his drinking buddies.   He is now open about his recovery and his friends and family check in regularly and have let him know how proud they are of him.  He now observes others drinking to excess and is relieved he doesn't have to do that anymore.    Frank said his relationships are all positive.  He loves waking up rested and he appreciates the memories he is creating with his kids.  Frank and his wife are doing better.    Odette's Summary   Odette reminds us, “we are doing this”.  Alcohol works until it doesn't.  It dims the good and the bad.  Learning to stay present during uncomfortable moments give us an opportunity to grow.    Sponsor: Exact Nature exactnature.com  Code:  RE20   Upcoming events, retreats, and courses: You can find more information about our events   Resources Connect with Cafe RE - Use the promo code OPPORTUNITY to waive the set-up fee. Recovery Elevator YouTube - Subscribe here! Sobriety Tracker iTunes   

We deal with a lot of stress every day. From balancing our responsibilities to merely reading the news, stress is an inevitable part of life. But contrary to popular belief, stress isn’t always the enemy. A healthy amount of stress allows us to grow more resilient to tougher conditions. Too much stress, however, can lead to the downfall of our well-being. Especially during these exceedingly stressful times, we need to manage our stress levels and build resilience.  In this episode, Paul Taylor joins us to share how we can better respond to stress and build resilience. He explains how too much stress can damage the body and the role of genetic predispositions in our health. Paul also gives us tips on training yourself to handle stress better. Finally, we talk about reframing negative self-talk and forming good habits. If you want to learn more about how to build resilience and handle stress better, then tune in to this episode.     Get Customised Guidance for Your Genetic Make-Up For our epigenetics health program all about optimising your fitness, lifestyle, nutrition and mind performance to your particular genes, go to  https://www.lisatamati.com/page/epigenetics-and-health-coaching/. CUSTOMISED RUN COACHING PLANS — How to Run Faster, Be Stronger, Run Longer  Without Burnout & Injuries Have you struggled to fit in training in your busy life? Maybe you don't know where to start, or perhaps you have done a few races but keep having motivation or injury troubles? Do you want to beat last year’s time or finish at the front of the pack? Want to run your first 5-km or run a 100-miler? ​​Do you want a holistic programme that is personalised & customised to your ability, your goals and your lifestyle?  Go to www.runninghotcoaching.com for our online run training coaching.   Health Optimisation and Life Coaching If you are struggling with a health issue and need people who look outside the square and are connected to some of the greatest science and health minds in the world, then reach out to us at support@lisatamati.com, we can jump on a call to see if we are a good fit for you. If you have a big challenge ahead, are dealing with adversity or are wanting to take your performance to the next level and want to learn how to increase your mental toughness, emotional resilience, foundational health and more, then contact us at support@lisatamati.com.   Order My Books My latest book Relentless chronicles the inspiring journey about how my mother and I defied the odds after an aneurysm left my mum Isobel with massive brain damage at age 74. The medical professionals told me there was absolutely no hope of any quality of life again, but I used every mindset tool, years of research and incredible tenacity to prove them wrong and bring my mother back to full health within 3 years. Get your copy here: https://shop.lisatamati.com/collections/books/products/relentless For my other two best-selling books Running Hot and Running to Extremes chronicling my ultrarunning adventures and expeditions all around the world, go to https://shop.lisatamati.com/collections/books.   Lisa’s Anti-ageing and Longevity Supplements  NMN: Nicotinamide Mononucleotide, a NAD+ precursor   Feel Healthier and Younger* Researchers have found that Nicotinamide Adenine Dinucleotide or NAD+, a master regulator of metabolism and a molecule essential for the functionality of all human cells, is being dramatically decreased over time.   What is NMN? NMN Bio offers a cutting edge Vitamin B3 derivative named NMN (beta Nicotinamide Mononucleotide) that is capable of boosting the levels of NAD+ in muscle tissue and liver. Take charge of your energy levels, focus, metabolism and overall health so you can live a happy, fulfilling life. Founded by scientists, NMN Bio offers supplements that are of highest purity and rigorously tested by an independent, third party lab. Start your cellular rejuvenation journey today.   Support Your Healthy Ageing We offer powerful, third party tested, NAD+ boosting supplements so you can start your healthy ageing journey today. Shop now: https://nmnbio.nz/collections/all NMN (beta Nicotinamide Mononucleotide) 250mg | 30 capsules NMN (beta Nicotinamide Mononucleotide) 500mg | 30 capsules 6 Bottles | NMN (beta Nicotinamide Mononucleotide) 250mg | 30 Capsules 6 Bottles | NMN (beta Nicotinamide Mononucleotide) 500mg | 30 Capsules   Quality You Can Trust — NMN Our premium range of anti-ageing nutraceuticals (supplements that combine Mother Nature with cutting edge science) combat the effects of aging, while designed to boost NAD+ levels. Manufactured in an ISO9001 certified facility   Boost Your NAD+ Levels — Healthy Ageing: Redefined Cellular Health Energy & Focus Bone Density Skin Elasticity DNA Repair Cardiovascular Health Brain Health  Metabolic Health   My  ‘Fierce’ Sports Jewellery Collection For my gorgeous and inspiring sports jewellery collection ‘Fierce’, go to https://shop.lisatamati.com/collections/lisa-tamati-bespoke-jewellery-collection.   Here are three reasons why you should listen to the full episode: Train yourself to build resilience and handle stressful situations better.  Discover ways to deal with negative thoughts. Learn Paul’s tips on creating good habits.   Resources Pushing the Limits Episode 183 - Sirtuins and NAD Supplements for Longevity with Dr Elena Seranov‪a‬ You can also watch Episode 183 on YouTube Watch my interview with Dr Seranova on The Interplay Between Autophagy and NAD Biology.  Learn more about NMN supplements on NMN Bio.  Stopping Automatic Negative Thoughts   Man's Search for Meaning by Victor Frankl   Connect with Paul: Website | LinkedIn The MindBodyBrain Project with Paul Taylor The Better You Program by Paul Taylor   Episode Highlights [05:13] About Paul’s PhD in Resilience Paul is studying psychophysiological resilience.  Gratitude, empathy and mindfulness are necessary. But they are not sufficient factors in  studying resilience.  Paul is looking at the interaction between resilience, mental well-being and burnout in military guys.  Paul is developing a new measure of resilience. It uses self-reports, cognitive batteries and biological measures. [07:57] What Stress Does to Your Brain Consistent exposure to stress changes the brain, both structurally and functionally.  These changes make people less able to control their emotional responses.  People suffering from anxiety, depression, PTSD or burnout were found to have significant maladaptive changes in their brains. [17:38] Daily Stressors That Damage Us Aside from life traumas, the smaller daily stressors can also be damaging for us.  Paul believes that modern life is characterised by input overload that puts us in a constant state of stress. Our resilience and responsiveness to stress depend on factors such as genetics, social support and nutrition. Listen to the full episode to learn more about how nature and nurture inform how stress is processed in the brain. [22:40] Training Yourself to Build Resilience The Goldilocks Effect proposes that for optimal performance, stress levels must be just right. Specific training and repetition can help people arrive at an automated response regardless of their genetic predispositions. Learning arousal control strategies can make you act effectively under pressure. These strategies are also used routinely in training military, police or firefighters.  Breathing is one easy arousal control strategy. Specifically, techniques like box breathing and resonant frequency breathing help manage stress.  Listen to the full episode to learn more about breathing techniques and the autonomic nervous system. [29:49] Using Attention in Stress Response Our attention tends to be internally focused if we’re anxious, depressed or stressed.  If you’re not in danger or no external threat, shifting your attention outward can help minimise your stress. You can shift your attention to your breathing or the things you can sense. Paul says that we all have an ‘inner gremlin’. It’s a character that is responsible for negative self-talk, anger, anxiety and depression. Instead of listening to it, you can shift your attention to the “inner sage” or the best version of yourself. This process of “self-distancing” has been found to reduce people’s emotional intensity. Listen to the full episode to find out how to create a character based on these figures. [35:58] Discharge, Recharge and Reframe When you’re feeling overwhelmingly anxious, first find a way to discharge your stress hormones.  Paul finds that even 30 seconds of intense activity helps in discharging.  Then you recharge by focusing on your breathing. Lastly, reframe your perception by thinking about what your best character would do. [40:44] Dealing with Automatic Negative Thoughts You are not your negative thoughts. You can choose not to listen to them. In Japanese psychology, our automatic negative thoughts are stories we tell ourselves. What matters is what story we pay attention to.   The concept of Hebbian learning suggests that every time you’re repeating a thought, you’re strengthening it.  Interrupt your maladaptive and unhelpful thought patterns and create new healthier ones.  Watch your thoughts with curiosity and remember that you have a choice over the ones you can focus on. [48:10] The Importance of Getting Outside Your Comfort Zone The small circle-big-circle analogy is used to describe comfort zones. The small circle is your comfort zone and the big circle is where growth and adaptation happens.  Since the Industrial Revolution, humans have stopped adapting to their environment. Paul thinks that learning how to be comfortable with being uncomfortable is key to growing stronger and building resilience.  However, you can’t go outside your comfort zone and push yourself too hard all the time. You also have to allow yourself to recover physically and mentally. [53:05] On Recovery Seeking comfort is done during recovery. Recovery isn’t the same as relaxation.  Recovery is doing stuff that energizes you. If you don’t take the time to recover, you’ll run the risk of burnout. Balancing recovery, proper nutrition, good sleep hygiene and high-intensity training drives stress adaptation. [1:01:52] How to Make Good Habits and Stick to Them As humans, we are more driven by immediate rewards. Temporal discounting is what happens when our brains ignore rewards that are far off in the future.  Temporal discounting gets in the way of making good habits and achieving our goals.  In making good habits, it is important to understand your values and connect your behaviours to those.  Breaking big goals into smaller and more manageable goals makes it easier to follow through them. Engaging in enabling behaviour also helps in priming your brain to make your habits.    7 Powerful Quotes from This Episode ‘And so this is what happens when people get burnout or anxiety, depression, PTSD, is that there are adaptive changes that turn maladaptive. And it's basically because the brain is being overwhelmed with stress, either way too much stress in the case of trauma, or just complaints, daily bombardment with stress, and not enough recovery’. ‘So that resonant frequency breathing or box breathing can be really really useful and to deal with stuff in and of the moment. Just, it's basically autonomic nervous system control through breathing’. ‘So if we take a step back, people who have anxiety or depression or just have a busy mind, you know, they've got a lot of negative self talk going on, they want to get rid of it, right? But these three approaches, and I say, look, getting rid of it, it's not really the objective. It's really about where you focus your attention’. ‘I like to talk about shifting your attention to the concept of your inner sage, which is what the Stoic philosophers talked about, you know, that's the optimal version of you. And that's either my best self, me at my best or some sort of other character that I'm consulted’. ‘If you're sitting listening to this, think of your biggest achievement in your life, something that you are most proud of. And I guarantee you, for almost every listener, it will involve stress and being out of your comfort zone. But we need to hang with the tension long enough for adaptation to happen’. ‘You only get bigger, faster, stronger, because you hang with the tension long enough for adaptation to happen right’? ‘And I find that there are a lot of high achievers who are at risk of burnout because they're just on, on, on. And not enough serotonin focused stuff, just contentment, relaxation, connection with others time in nature, all of that sort of stuff’.   About Paul Paul Taylor is a former British Royal Navy Aircrew Officer. Paul is also a Neuroscientist, Exercise Physiologist and Nutritionist. He is currently completing a PhD in Applied Psychology. He is developing and testing resilience strategies with the Australian Defence Science Technology Group & The University of Tasmania. In 2010 Paul created and co-hosted the Channel ONE HD TV series Body and Brain Overhaul. And in 2010 and 2015, he was voted Australian Fitness Industry presenter of the year. Paul also has an extensive background in health and fitness. Additionally, he has experience in leadership, management and dealing in high-pressure situations. His former roles include Airborne Anti-submarine Warfare Officer and a Helicopter Search-And-Rescue Crew Member with the Royal Navy Fleet Air Arm. He has also undergone rigorous Combat Survival and Resistance-to-Interrogation Training. In 2012, he practised what he preaches about resilience training and became a professional boxer. Want to know more about Paul’s work? Visit his website or follow him on Linkedin.   Enjoyed This Podcast? If you did, be sure to subscribe and share it with your friends! Post a review and share it! If you enjoyed tuning in, then leave us a review. You can also share this with your family and friends, so they can learn to build resilience. Have any questions? You can contact me through email (support@lisatamati.com) or find me on Facebook, Twitter, Instagram and YouTube. For more episode updates, visit my website. You may also tune in on Apple Podcasts. To pushing the limits, Lisa   Full Transcript of Podcast Welcome to Pushing the Limits, the show that helps you reach your full potential with your host Lisa Tamati, brought to you by lisatamati.com. Lisa Tamati: Well, hi, everyone, and welcome back to Pushing the Limits. I’m your host, Lisa Tamati. Today I have the legend Paul Taylor. Now Paul is a former British Royal Navy air crew officer. He's also a neuroscientist and exercise physiologist and a nutritionist. And he's currently completing a PhD in Applied Psychology, where he's developing and testing resilience strategies with the Australian Defence Science Technology Group and the University of Tasmania. This guy is an overachiever. He's done a whole lot of stuff in his life. In 2010, Paul created and co-hosted the Channel One TV series Body & Brain Overhaul. And in 2015, he was voted Australian Fitness Industry presenter of the year. This guy has been there, done that, and you're going to really enjoy the conversation today—all around resilience. He has so much knowledge, and he is with us all today. So I hope you really enjoy this episode with Paul Taylor.  Now before we head over and talk to Paul, I just want to remind you, if you're wanting to check out our epigenetics, what we do with our gene testing program that we have, where you look at your genes, understand your genes and how to optimise your genes, and how they are being influenced by the environment and how to optimise your environment, then please head over to my website, lisatamati.com. Hit the Work with Us button. Then you'll see peak epigenetics, peak epigenetics and click that button and find out all about it. Every second week, we have a live webinar where we actually take you through what it's all about, what's involved and how it all works. So if you want to find out about that, just reach out to me. You can reach me at any time and the support@lisatamati.com. If you've got questions around in the episodes, if you want to know a little bit more about any other guests, or you want to find out about anything that we do, please reach out to us there.  I also want to let you know about the new anti-ageing and longevity supplement NMN that I'm importing. I had a couple of episodes with Dr. Elena Seranova, who's a molecular biologist who shares all the information about this incredible supplement and how it upregulates the sirtuin genes in the body and helps create more NAD. Lots of big words but very incredible. The information in those episodes is really incredible. And if you want to try out this longevity and anti-ageing supplement, have more energy, it helps with cardiovascular health, there's even some evidence now starting to looking into fertility. It works on a very deep level in the body and helps upregulate the sirtuin genes which are longevity genes, helps with DNA repair mitochondrial biogenesis, lots of really good stuff. You probably didn't catch all those words, but go and listen to those episodes.  The product is called Nicotinamide Mononucleotide. It’s fully natural, there’s no downside to this. Very safe to take and will slow the ageing process. If you want to find out a little bit more head on over to nmnbio.nz, that's nmnbio.nz. Right, enough for today. I'm going to send you right now over to Paul Taylor who's sitting in south of Melbourne. Lisa: Well, hi everybody, Lisa Tamati here at Pushing The Limits. Super excited to have you. I'm just jumping out of my skin for excitement because today I have the legendary, Paul Taylor with me. Paul, how are you doing? Paul Taylor: Hi, I'm bloody awesome. How the devil are you? Lisa: Very excited to meet you. Paul is sitting in south of Melbourne, he tells me, in Wine Country. Is that right? Paul: That's correct. Like any self-respecting Irishman, I moved to where they make the wine. Lisa: An Irishman who lives in Australia, who is ex-British Royal Navy e-crew, neuroscientist, nutritionist, exercise physiologist—a bit of an overachiever, Paul. Crikey, could you do a little bit more, please? You're not doing enough. Paul: Well, I’m currently doing a PhD in Applied Psychology, just to sort of finish it—round it all out. And I need to keep myself out of mischief. Lisa: Crikey. I feel very intimidated right now. But I am very excited to have you on the show. Because I have come across you from our mutual friend Craig Harper, he is awesome. And I've been listening to your lectures and your work and your learnings, and just going, ‘Wow, this guy puts everything into such a lovely way - with stories and good analogies’. And so, I wanted to share you with my world, over here with my audience. So today, I wanted to do a bit of a deep dive. But before we get into it, so you are doing a PhD in resilience. So, can you elaborate a little bit on the PhD you’re doing? Paul: Yeah, so what I'm looking at is psychophysiological resilience, because I'm just bloody sick to the back teeth, hearing that resilience is all about gratitude, empathy, and mindfulness. And that stuff, it's important. But as I say, it's necessary, but it's not sufficient. And there is a large component of resilience that has to be earned. And that's the sort of stuff that I realized from my time in the armed forces.So, the positive side stuck is important. But there is a lot more to it. And I actually wanted to explore it and do the research on it.  And I'm very lucky that one of my supervisors, Eugene, is the principal scientist at Defence Science Technology Group. So, they work a lot with the military. And I'm actually doing—I'm just finishing off my first study with the military. So, it's pretty cool for me, having left the British military 16 years ago. Now, I’m doing resilience interventions with the Australian military. Lisa: Wow, I mean, it just sounds absolutely amazing. What sort of things are you—because I agree, like, the gratitude and all that very, very important—but it is, you can't just decide. Like, positive thinking, ‘I'm going to be positive thinking’. It's like a little bit more complicated than that. We need to look at things at a deeper level. What is it that your PhD is actually researching? So, what is the study that you've just done, for example? Paul: Yeah, so the one that we're doing, we basically—it's a pilot study. So, what we call a proof of concept. So, taking a bunch of military guys, and they've gone through training, so I did a full day's workshop, 34 hours with the guys. And then they went on to my app, to be able to sort of track behaviours and log habits and interact with each other and put the tools to the test. And so they did—they've done a survey on mental well-being, another survey on resilience, and another survey on burnout. So I'm actually looking at the interaction between your resilience levels, your mental well-being and your burnout, or risk of burnout in the workplace.  And what I'm hoping to do in further research is to develop further the model or the measurement criteria of resilience. Because at the minute, in the literature, it's just measured through a questionnaire, and it's pretty poor, really. Lisa: Wow, yeah. Very subjective. Paul: Yes, it just gets very subjective. And it's also influenced by—if you're doing a resilient survey, it's influenced by who is actually going to see that right. So, if you're doing it for your employer, a lot of people will actually think, ‘Oh, I better not answer this in a certain way, because there may be ramifications’. So there are limitations with any self-reported questionnaire.  But more lately, there's been some biological measures of resilience that have come out of University of Newcastle, which I'm actually going to be working with that group. So, they've actually lived in something called an acoustic startle response, which is basically you'd be sitting with your headphones on, doing some sort of task. And every now and then there'd be this light noise going off in your headphones, and you'd be all wired up. And they'd look at your heart rate, your blood pressure, your galvanic skin response. And you see there's a spike from your autonomic nervous system, right?  And what they have actually shown is that people who have higher levels of resilience on these self-reported questionnaires, they actually—they acclimatized or they adapt quite quickly to that noise, whereas those who have got lower resilience or who maybe have PTSD or anxiety or depression, they don't habituate to it. So, they're still getting that response, right. So, and this is about what is actually going on in the brain, and particularly an area called the amygdala, that I'm sure we'll get into.  So, I'm looking at a sit back and develop a triangulated measure of resilience. We're taking that maybe acoustic startle and some of the self-reports stuff, and then performance on a cognitive battery when you're under pressure, right? So, trying to then get a triangulated measure or a new measure of resilience. That’s a very long winded—yeah, so we can measure it a bit more objectively. Lisa: Yeah, yeah, yeah. And like, because you're working with, like, in Special Forces, I think, in the military. So these are guys that are under immense pressure situations. And looking at our military and vets and stuff, and a lot of them come back with PTSD, and all sorts of mental health issues. And these guys that are coming into this are tough characters, these are not—and then they're coming out with problems. And even not in military, but just in things like my husband's a firefighter. The stuff that they get to see every day. Like he's a really strong, resilient, resourceful human being, but I'm seeing the load, the PTSD sort of load that's coming up over years and years and years are starting to have some bigger ramifications.  Do you see that people that are like super hardcore tough, amazing, but when they are going into these repeated situations and being because usually like exposure therapy is one of the things we do to lower our stress response. If you don't like spiders, and you have to hold a spider every five minutes, you're going to get used to holding a spider, and it no longer will cause a response. By the same token, are you seeing this going flip the other way? Where you're actually getting worse from exposure? Paul: Yeah, so there's a lot of academic research in this area, looking at not just PTSD, but also burnout. So, for me, there's that, there's a continuum of workplace burnout is linked in a way to post traumatic stress disorder, right? It's just that the exposure isn't as extreme. There's not that trauma, but it's the insidious, consistent exposure to stress that actually changes the brain. It changes the brain both structurally and functionally. So what I mean by that is what we're seeing in both PTSD and anxiety and depression, by the way, and workplace burnout, with the advent of brain scanners, they're able to take a bunch of people and follow them for a long period of time—six months, a year, two years. Ask them about their stress levels, and then look and see, does the brain change over time? And what they're actually seeing in that people who are suffering from burnout or anxiety or depression or PTSD, there are significant, as I said, structural and functional changes in the brain. So what I mean by that from a structural perspective, the amygdala, the part of the brain, one of its job is to sense and respond to stress, and it actually becomes bigger. And so there's  increased cells, increased connections and hypertrophy, it's just like your muscles with hypertrophy. And I'll come back to that in a second why this is, right. But in concert with that, areas of their prefrontal cortex, that rational planning judgment part of the brain, and also, another area called the anterior cingulate cortex—they're actually shrinking. There’s damage to those neurons and there's less activity in those areas. And what this means functionally, is it means it's a less-connected brain. And it means it's a brain that is less able to control emotional responses. So basically, the amygdala is starting to hijack the brain. The neuroscientist, Antonio Damasio, he's the first to show in his lab that with that repeated— if your amygdala becomes sufficiently activated, it can actually secrete chemicals to block your frontal lobes. Basically, it says, ‘Talk to the hand. I’m in control of this brain’. Right now we all know that as losing our shit, right? Things are hijacked. But when this is happening repeatedly, what's happening is that there are neuroplastic changes in the brain. Right? And we know that this even happens in unborn children, in fetuses, that if they're exposed to chronic stress in the third trimester, the amygdala will grow bigger and more sensitive. And if we think about it, it's an amazing adaptive response. Because it's basically, they're getting inputs through the placenta and stress hormones. If we're adults, we're getting input saying, ‘This is a dangerous word’. Right? Lisa: Got to be vigilant. Paul: Yeah, the brain is all about survival first, right? It's all about survival. So, and sometimes that adaptive response is maladaptive. Right? In that there are changes that no longer serve us, right? And so this is what happens with people get burnout, or anxiety, depression, PTSD, is that there are adaptive changes that turn maladaptive. And it's basically because the brain is being overwhelmed with stress, either way too much stress, in the case of trauma, or just bombardment. Daily bombardment with stress, and not enough recovery. And I know as a lead athlete, you know about the balance between stress and recovery and just dealing with what you’ve got. Lisa: Never got it right. Paul: And then you don’t, right? Lisa: Burnout was my best friend. Yeah, there's a huge—because I studied genetics, there’s a huge genetic component to this as well. Paul: There is, yeah. Lisa: When you're looking at how long your adrenal, your stress hormones, for example, stay in the body, your COMT gene, your—the RD2 gene, the RD2B gene. Once they actually get the adrenaline, is it going to stay here in the body very long? Or is it going to be out? And they call it like the warrior gene and the worrier. Paul: Worrier and warrior. When I say it, people go, ‘What’s the difference’? I go... Lisa: Warrior as in a Maori warrior, and the other one as in worrying, worrying yourself to death. And there’s a genetic predisposition. And then you couple that with environmental, being overwhelmed with either an event or a series of events, or like you say, the constant bombardment. Because there's a question in my head, like, you and I, there’s history, we've both been in some pretty freakin’ scary situations in life. And those are certain traumas that you've been through and you've carried. But then there is a daily shit that goes on.  Like something that I'm dealing with currently is like, I don't know, but the level of anxiety sometimes is like as high just because I feel like a computer with a million windows open. And it's got inputs coming up. And there's so many—you're trying not to drop the ball, and you're wearing so many hats on so many levels. So that's a different type of anxiety. And it's—and that one that like the big, major ones that you've been through, they sort of self-explanatory that you've got problems with those. But these little ones can be quite damaging too, daily on the mind. Paul: Absolutely. And I like your analogy about having a million windows open. And that's really modern life, is it's just input overload for a lot of people. And it's, even we know that reading the news a lot, and the negativity particularly around COVID is just bad juju, right? Particularly if you are predisposed, or you have underlying anxiety. Then we've got kids, we got that juggle, we got kids and parents, right? And we got work stresses, we got money worries, we got relationship issues. These are all things that our ancestors didn't really have to deal with. Right?  And our stress response system has evolved over the last 2 million years in our ancestors in response to certain challenges. Right, so three minutes of screaming terror on the African savanna when you're being chased by a lion—that's your fight or flight mechanism. And then longer term or really traumatic stress, but mostly longer term stress, like famine. And that's the HPA axis and cortisol. And as you rightly said, different people are different. There's genetic predispositions to which one is dominant, how quick the clearing is. But there's also that, as you rightly say, and a lot of people don't understand this, is that the interaction between nature and nurture. That just because you have a certain variant of a gene, it predisposes you—it doesn't mean you're going to develop that, there needs to be that event. And then we know that those events, when they happen early in life, tend to have a bigger impact. Right? Lisa: So children exposed to trauma are in much deeper in the shit than others Paul: Can be. Unless they have the presence of a caring, supportive adult, often, they can get through it and end up being more resilient. Or they've got a certain variant of a gene, that when they're exposed to stress as a kid, they end up more resilient as an adult. So, it's a really complicated thing. And the thing that I also talk about a lot of people don't, is it also depends on other environmental factors going on. Like what's your nutrition like? Like, what's your sleep like? What's your exercise like? All of those things are hugely, hugely important. It’s a really complicated story, as to whether someone and develop some psychopathology because of exposure to either trauma, or just that insidious day to day stress—what we call de-stress versus used stress, which I'm sure we'll get into. Lisa: Yeah, now that's absolutely exciting because I mean, I preach a lot about doing the fundamentals right. Getting a sleep—at the basis of everything is good quality sleep. And that's not easy. It's not always an easy simple thing. Paul: But check if you're under stress, right? Lisa: Yeah, yeah, because your brain won't bloody turn off. And studying the gamma and dopamine and adrenaline and norepinephrine and all these chemicals that are running out and they're actually controlling us to a large degree, or at least when we're unaware of their influence on the body. But there are things that we can actually do to actually help regulate our own physiology. So I mean, guys and girls in the armies, in the military, have to do this. Or even like I watch my husband and my brother—they’re firefighters—when they're under an emergency situation, three o'clock in the morning, called to a bloody accident, someone's trapped in a burning car type of situation. Like, my husband's just so cool and calm and collected in that moment, like he's completely present. And in daily life, he's quite a shy, introverted dude, right. But when the shit hits the fan, I've seen his like, he doesn't put on a cabbage head. When I looked at his genetics, he doesn't have that predisposition to having adrenaline much. He doesn't have much of an adrenal response. So he'll come up for a minute, and then he'll be back down very quickly, and he’ll be able to control it. And he also understands, I've taught him more about breathing and all that sort of jazz to help regulate your cortisol and all of that sort of stuff. But it is a predisposition.  My predisposition, I have a hell of a lot of adrenaline, testosterone up the wazoo, dopamine. I tend to start really responding and taking action. But I have to actually turn on the prefrontal cortex. I have to really focus on that and not just fly around like a blue ass fly going just running into the burning building without thinking about what the hell I'm doing. So, two different responses—and both are very good responses in a way, if you can learn to manage them and control them and bring them on at the right time. Paul: Yeah, and look, that's where the training element comes into, right? And so, irrespective of what your underlying genetics are, through military training or police or firefighters, they are trained in these situations routinely. And the brain sort of habituates to it and you learn strategies to be effective under that pressure, what we call arousal control strategies, right. So, whether that is—an arousal control can be both ways can be—for people who are generally low, can be getting them up to the right level of arousal. And for people who are a bit too overactive, bringing their arousal down, so they're in that peak performance zone. Let's say the neuroscientist Amy Ornstein talked about Goldilocks and the Goldilocks effect of stress in the brain. That it can't be too little, because when you're bored or you're under arousal, your performance is just not going to be optimal. But also it can’t be too much. And everybody's got a level of arousal that is too much. Lisa: Wow. That's a cool analogy. I like that, Goldilocks. Paul: It's a wonderful analogy. And she's shown, looks at the neurotransmitters that are involved in that—and particularly looking at dopamine and noradrenaline, or norepinephrine, as some people call it, how they're really important in that regulation. But as I say, training, specific training and repetition, can really help people just to get into an automated response. And no matter what their genetic predisposition. Lisa: So if someone is prone to a lot of anxiety, and maybe depression, what are some of the practical—like, if we start talking a few practical strategies now for people dealing with different issues — and let's start with anxiety and maybe depression—what are some of the things that they can do when their amygdala hijacks you? How do you get a grip on yourself and actually change the physiology? Because you feel some big noise happens, or an earthquake happens, or something and you've got that adrenaline just poured out and you’ve got all this stress cortisol and all that, how do you bring yourself down quickly, get yourself under control? So you don't end up in a panic attack, for example? Paul: Yeah, so there's both short-term strategies and there's long term adaptive strategies, right? So, and I'll go into both of those things. First of all, it's important to understand what's going on, right? So this is about the autonomic nervous system. And there are—some of your listeners will be aware of this, but there's two branches of the autonomic nervous system. There's the sympathetic nervous system, and the parasympathetic. And the sympathetic is probably badly labelled because it's not very sympathetic, right? It's the one that increases stress, right? So, and if we think about the response that's going on—so in the brain, the amygdala senses a threat, it sets off a general alarm. And then, the hypothalamus is involved in this, the sympathetic branches is fired up. And for some people, it fires up more than others. But for everybody, when that's fired up, and the vagus nerve is really quite important in this, that's the nerve that connects the brain to the heart, the lungs and all the visceral organs, right? So and the blood pressure goes up, heart rate goes up in order to pump blood to the muscles to give you the fight and runaway, right. And additionally, breathing gets faster and shallower. And then, we know your digestive system is affected and all the blood that is in your digestive system, digesting your food... Lisa: Your peristalsis. Paul: It’s shunted away. It’s shunted away to the working muscles, right, we know the immune system is temporarily switched off, the reproductive system’s temporarily switched off because there's no point in ovulating or creating sperm when you're being chased by a lion. It’s a waste of energy, right? If we think for a second about the long-term consequences when people are in a chronic state of overarousal, even if that's just low baseline overarousal. So, I have a suppressed reproductive system. This is why people who are chronically stressed, and they become infertile. Right? Boom. And this is why they develop digestive system issues like irritable bowel syndrome and stuff like that, which we know can change your microbiome. And then there's a two-way interaction, which we'll talk about later. And the immune system becomes suppressed. That's why people develop—they get sick, and they take longer to recover, whether it's from a wound, whether it's from training load, or whether it's from any type of illness or injury. And then heart damage can happen, right, and with that chronic stress. So that's over activation of the sympathetic branch, and particularly the vagus nerve, right? What we now know is it's only taken our scientists about 3,000 years to catch up with the knowledge of Yogi's, right? Yeah, exactly. Certain breathing patterns can affect your heart and your brain. And I used to think, all that breathing, I used to think it was fluffy bullshit. Until I get into the science—and Jesus, how wrong was I? Lisa: Me, too. I must admit, and now I'm doing it 100 times a day. Paul: Yeah, exactly. So, techniques like box breathing. I'm sure your listeners have probably heard you talk about it. Lisa: Repeatedly. Paul: Yeah, breathe in like the sides of a box. Breathe in for four or five seconds, hold for four or five, out for four or five, hold for four or five. And you can also do a modified box breathe, which is in for four, hold for four, out for six, hold for two. And I'll talk about that in a second. There's also something called resonant frequency breathing, which is also really, really beneficial and can actually enhance your what's called heart rate variability, which is a kind of a window into overall stress on the body.  So, reso-frequency being—you need some equipment to measure it effectively. But generally, everybody listening is probably between four and a half, five breaths and seven breaths a minute. And it's been shown that if you get within one of that, then you could. So I teach people, just generally six breaths a minute, right? So that's 10-second breath cycle, but breathe in for four and out for six. Because the longer breath out—when you breathe in, you are up regulating your sympathetic nervous branch, right? When you breathe out, you're activating the parasympathetic nervous branch. So, the long breath out is really, really key, which is why I talk about the modified box breathing as well. So that resonant frequency breathing, or box breathing can be really, really useful to deal with stuff in and of the moment. Just—it's basically autonomic nervous system controlled through breathing, that’s it. Lisa: Control your physiology in seconds. Paul: And the other thing that goes in concert with that, and my wife uses a lot of this, she's qualified in Acceptance and Commitment Therapy in Japanese psychology. And we're both fans of stoic philosophy. And it is about attention, and all three of these great agree that attention is key. So if we take a step back, people who have anxiety or depression, or just have a beasty mind, they've got a lot of negative self-talk going on, they want to get rid of it, right? But these three approaches, and as they say, look, getting rid of it, it's not really the objective. It's really about where you focus your attention.  So, if you think of your attention, like a light, and when you're in that stress response, your attention, and it is very internal focused, if you're anxious or depressed, or you're stressed about something that's on that particular thing. But it's an internal experience that you're having. So just shifting your attention outward. If you're not in danger, this is—you just have an anxiety, depression, whatever, just look for the colour blue. That's one thing. Just shine the light of your attention somewhere else. Lisa: Like a naughty kid who’s having a tantrum. Just distract them. Paul: Yeah, absolutely. And I call that part of the brain your inner gremlin, that’s responsible for anxiety, depression. And but also just negative self-talk and self-criticism, and anger — all of these things. And the key thing to understand is your gremlin’s like a chameleon, right? It can take many guises. But it's like, if you remember the movie Gremlins, when you feed Mogwai after midnight, it becomes energised and turns into the Gremlin. So, when you shine the light of your attention on the gremlin, it becomes energised. So this is where you just shift your attention either to where's the colour blue or what can I smell? Lisa: Or breathing. Paul: Or we like to—or your breathing—yeah, that's another great combination. And I like to talk about shifting your attention to the concept of your inner siege, which is what the Stoic philosophers talked about. That's the optimal version of you. And that's either my best self, me at my best, or some sort of other character that I'm consulting. Lisa: Ah, yes, I heard you talk about this on Craig’s show. And I was like, that analogy that you use, like there was one with your son, Oscar. And him talk, having Derek, I think it was... Paul: Yeah, that’s right. Yeah, Derek. Yeah, yeah, yeah. Lisa: So creating a character around these two polarizing figures. I’m always talking about the lion and the snake in my head. Or Wonder Woman in this chicken shit, who’s me. And we all have this positive, amazing self. And we have the self that's full of self-doubt and imposter syndrome, and I can't do this, and angry, and negative, and cynical. And so it's creating a character. So tell that story a little bit. Paul: Yeah. So the character thing is really, really powerful. And so I get people to—you've got to bring this character to life, right? So there's a little exercise, which I'll share with you. And you can share with your listeners where, so I call them your inner Gremlin and your inner siege, right? Or you can say whatever you want. So, what do they say first thing in the morning, right? You write that down. Generally your inner Gremlin is the one that says, ‘Press snooze’ or ‘Not another bloody day’, right? But then you go, what do they say when they're faced with a challenge? And then you write down their character strengths and particularly, you focus on your inner siege, what are the character strengths that you have when you're at your best? And then I like to do a thing called plus ones. Like what are ones that you'd like to develop or have more of? And you write down. So, if it's calm under pressure or being more empathetic, I'm going to write down that my inner siege is calm under pressure, is more empathetic, right?  And then drawing the characters is a brilliant thing because it brings it to life. And Oscar when he drew the characters, he drew Derek and he drew Flash, who has now actually being replaced with Richie. A little side story. I actually bought a book called The Real McCaw from Richie McCaw because I am a big fan of the All Blacks, and particularly Richie McCaw. And I bought his book, and I was wanting to read it, and it friggin’, it disappeared, and I couldn't find where it was. And one night, I went down to Oscar’s room. He was supposed to be asleep, and he's there reading. And he's reading that book. He'd nicked it from me, and he had a highlighter. He's 10 years old, and he's highlighting stuff what Richie McCaw said, right. So now, his inner siege is called Richie, right? But when he drew these original ones, he actually did a speech bubble for Derek and it said, ‘I will crush the good ones and I will be the king of Oscar’s head’. How cool is that? Lisa: And he’s 5 or something. Paul:  No, he was seven at a time. Lisa: 7. Oh my god. But I mean, the hard cold, maybe 6, actually. But sometimes kids are so insightful. Because that's what happens, right, is that when that negative character takes a hold of the negative self-talk, it does crush the good self-talk, kind of becomes the king of your head. If you choose to let it, right? Paul: So my inner siege is called, Jeff. So when I'm struggling, or I need to get myself up, I just go ‘What would Jeff do right now’? Right? And so this is a process in psychology called self-distancing, where you're taking yourself out of the emotional state, and you consult a character or my best friend or whatever, and it actually shows it reduces the emotional intensity. And research shows that people make better choices. They're more courageous, and they make better choices, right. And so that's one, I think, really useful way to shine the light of your attention. So, the process that I use, depending on who's around, right, if someone's having a bit of an anxiety or just a bit of negative stuff, I like discharge, recharge, reframe. So think about it, it’s stress hormones, right? If somebody’s having an anxiety, get it out. You got to discharge those stress hormones. When you run away... Lisa: Go for a run. Paul: ...you come back to homeostasis, right. And I find, even 30 seconds of intense activity is enough. So, you discharge the stress hormones, then you recharge by your breathing, right. So you're doing that breathing and you're focusing on your breathing. And then, so your amygdala hijack is gone now. Use you're focusing on the breathing, and then you reframe and you go, ‘Okay, what would Jeff do right now’? Or ‘What would my character do right now’? Or, if I've written down all my character strengths, what action do I need to take right now to display those characteristics? Right? So the Japanese psychology, Morita Therapy, there's this beautiful term called, arugamama, right? It is what it is. And then they say, ‘What needs to be done’? And the stoics are very much like that — what do we need to do right now? So it's very action focused. Right? And so that is something that I think works for me well. Lisa: Yeah. Because it sort of removes yourself so that you're looking—it's like looking down on yourself. Because this brain of ours is like a thought factory, it just keeps going and talking and chattering and go, go, go, go. And yeah, emotions take over, amygdala often is in control of our prefrontal cortex. And if we can separate ourselves and sort of hover over ourselves—and I've been looking into stuff like what happens after death because I just recently lost my dad and all those questions. ‘How do I connect to my dad on the other side’? All of that sort of jazz that nobody can bloody answer, really.  Paul: Yeah, if you get the answer, let me know. Lisa: Yeah, I’m working on it. I'm really trying to get it out. But a lot of talking about the connection to the other side and opening up those channels, and to me, it's like, okay. So just from a brain point of view, if I just separate myself out from my brain, like, if you believe that we are a spiritual being and so our brain, our body, we're just walking around in this earthly body, but we have a higher self, if you like. So, it’s this higher self looking at that brain going, ‘Oh she's running that stupid program again that she learned when she was seven. It's no longer relevant here, I need to change the recording, and I need to change up’.  So it's just giving yourself a way of separating yourself from the actual emotions that your body is feeling, your physiology is feeling like now. And for me, a lot of it is, when I get anxious and stuff, I will just go and sprint for 50 metres. Like you say, it doesn't have to be long, it might be 2 minutes. It just comes back, reset myself. Sometimes if it's a really bad situation or whatever, I'll have a little cry that discharges more energy. And then I pick myself up and we'll get on with it, and we'll do a breathing, and we'll get back into gear. And just having those little tools in your toolbox can really help you manage the day-to-day crap that comes at us. And even in the big situations, the really traumatic ones, I've used those situations regularly—just remove myself for a minute from the situation, go and get my shit together. And then come back into the situation. And that can really help if you have the luxury of doing that. So, I think these are really, really important because people often think, well, they look at someone like you and all your achievements and all stuff that you've done—or even in all the races that I've done. ‘No, never. I could never do that’. And that's your automatic negative thoughts coming in, your angst, as Dr. Daniel Amen talks about, they just pop up. And you need to realize that that isn't you, that's just your brain doing its thing. And you can choose not to believe that brain when it tells you you're not good enough, or you're not sexy enough, or you're not pretty enough, you're not strong enough, whatever the case may be. You can go, ‘No, I'm not listening to that’. And I'm diverting, and what you're saying, is divert your attention. Paul: Yeah, absolutely. And those answers are automatic negative thoughts. In Morita Therapy, Japanese psychology, it's basically, it’s a story. It's a story that we tell ourselves, and there are a number of different stories. And it depends what story we pay attention to. And because when you pay attention to a particular story, when we think about what's happening in the brain, that self-concept, or that idea that ‘I'm not good enough’, is basically what we call a neural net in the brain, right? It's a bunch of neurons that are firing together for a concept or a thought or a particular line of thinking.  And the Scottish neuroscientist Donald Hebb showed in the 1950s, it's called Hebbian Learning. And it's a well-accepted way of the brain works, nerve cells that fire together, wire together. Right? So every time you're repeating that thought, or paying attention to it, you're strengthening it. And he showed that eventually, after a certain amount of repetitions—and we don't know the magic number—but that circuit becomes what's called long-term potentiation. This means that this circuit is primed for firing. And it means that then even neutral information is more likely to fire off that circuit, right? And every time you're paying attention to it, you're strengthening it.  So, the other approach is to go, ‘Thanks, Gremlin’, or ‘Thanks, brain. Thanks for that story that you're telling me. But it's not helpful right now’. Right. And that's where you focus on another story, or a particular affirmation that people might have. A different story, I've got this, whatever, it's another neural net. And every time you're focusing on it, and paying attention to it, you're strengthening it, right? So it's about interrupting the old and maladaptive, unhelpful thought patterns... Lisa: That we all have. Paul: ...and actually creating new ones. And every time you catch yourself—this is why the first part of all of this is about being the watcher. It's about being the watcher in your own brain. And for lots of people, this is a frigging revelation, that they can actually watch their thoughts, and do it with curiosity. And go, ‘Wow, there's an interesting negative thought. And that's an interesting negative’...  Lisa: Great example! Paul: Yeah. And then be curious and go, ‘Well, what would a more positive thought actually be’? Right? So you can trick yourself into having these positive thoughts and every time you're doing it, you're laying down and strengthening those networks in the brain, right? So like anything, like you didn't become awesome at what you did by doing it once and then boom, that's it. It's about repetition, repetition, repetition. So, really the first step is being the watcher, and then just repeatedly intervening, and going, ‘Actually, I have a choice’, right? And what's called in Acceptance Commitment Therapy, the choice point. And Viktor Frankl talked about it, the Jewish psychiatrist who was imprisoned in Auschwitz. And I read his book as a 17-year-old, had a pretty profound effect on me. He said, in between stimulus and response, is the space where we have the ability to choose. And he talked about the last of human freedoms, is your ability to choose how you react to your circumstances, whether they be external circumstances or circumstances in your head, we all have that ability to choose how we're reacting, right. And choosing what we actually focus on. And it's this light of attention, that I think is really, really powerful. So when we wrap it all up in those characters, and then we're repeatedly doing it, and then people are waking up in the morning, and actually spending a few minutes saying, ‘Okay, who am I going to be today? What version of me is going to interact with the world’? And every time they observe negativity going, ‘Well, I say I've got a choice right now. What would Jeff do right now’? Right? Before they walk into their office, and just before you walk in the door, just think, ‘What do I need to do to express those characteristics of my best self’? And especially when you come home, particularly if you've had a shitty day, you just spend 10 or 15 seconds going, ‘Okay, there's a choice here and what version of me, do my partner, my little kids want to see walk into the room’? Right?  And it's just that little mental rehearsal, as you'll have done hundreds of thousands of times as an athlete and every world class athlete does this mental rehearsal because that shit works. Get your game face on. Lisa: Get your game face. I have this analogy and I've told this story before on the podcast but when I was doing this race in the Himalayas and absolutely terrified, 222 K's of extreme altitude... Paul: Jesus Christ! Lisa: And I’m an asthmatic with a small set of lungs, who did mostly deserts for a particular reason. And I was absolutely packing myself, and I got my crew together like two days before and I said, ‘You have to protect me, my brain. You have to like tell me how amazing I am. Every time a negative thought comes up, I want you to sort of shout it down for me and protect me from everyone else’.  And on the day of the actual event, they did that and they really helped me get my shit under control because I was really losing it. Like I was just terrified I'd had a concussion in the build-up, I'd had to rip some ligaments, so I hadn't had a good build up. And it was the scariest thing I've done at the time. And I've done some other scary crazier shit but that was pretty up there.  And on race day, you wake up and you have that moment for a second where you go, ‘Oh shit. It’s that day’. That day you've been  preparing for, for a year and a half, but it's that day and you've got to get up and face down 222Ks in the mountains in extreme temperature, extreme altitude, and no air and things. And I'm putting on my gear, and then that person changes. When I put on my running gear... Paul: That’s your thing. Right. Lisa: It’s my thing. That's my ritual. Paul: That’s your siege. Lisa: When I put on a number, there's a different person in front of you. And that person is a freaking warrior. Paul: Machine, yeah. Lisa: Yeah, in my head. I’m not, but I am in my head, in that moment, I am Wonder Woman. I'm Gal Gadot. I can do any freaking thing and I’m telling myself the story, I'm telling myself the story in order to create the chemicals in my body that I need just to get to the freaking start line and not run the other way because I'm terrified.  And then, once you start and you're in the battle, you're in the battle. You're in it. There's no way out but through. And then you have to bring in all the guns. Over the period of the next 53 hours, I had to bring out all of the stock, sort of things, to get through every crisis that came. And these voices in your head are pretty freaking loud after 50 something hours out there. Paul: That they bloody well are, yeah. Lisa: Yeah, but when you go—because one of the other analogies that I wanted to bring up that you talked so well about in one of the interviews was the small circle and the big circle. And the small circle is your comfort zone. That's you, that's the life that you're living when you're in your comfy world and you're not pushing outside the zone. And you’re staying safe because you're too frightened to jump out into the big circle is what you can be, and your potential.  But out there, in that big circle, it's freaking scary, it's hard work, it's terrifying, there’s risk of failure, there's all sorts of things. And everybody wants to be that big person that does these, lives this full life, that reaches their—none of us will reach our full potential, but we're reaching a heck of a lot of potential. And not living in the safe, little comfortable, ‘I'm scared’ world. And pushing yourself every single today to do shit that hurts, that’s hard, scares the crap out of you. And then coming back and recovering. Paul: It’s critical, right? And I called that big circle, our scientists will refer to that as the zone of productive disequilibrium, right? Lisa: Those are scientists’ words? Paul: Yeah, exactly. So you're out of balance, you're out of whack. But it is where adaptation happens. And this is the problem. So we are by our very nature, we are comfort seekers, right. And just because all of our history has been of discomfort, and so it's pretty natural that we're comfort seekers. The problem is that we have an ancient genome in a modern world. Our genome hasn't changed in 45,000 years, right. And for the vast majority of our human history, we had lots of discomfort, life was uncomfortable, and we became the dominant species on Earth, largely because we adapted better to environmental stressors and pressures than other species right. Now, what's happened in the last 100 years since the Industrial Revolution, particularly in the last 30 years, is that we have stopped adapting to our environment, and we've started changing it. And recently, we've changed our environment to such a level that we're no longer optimally matched to it genetically, right. So when we seek comfort, we get soft, we develop a soft underbelly. And this is what a lot of the positive psychology people do not talk about, is that getting comfortable with being uncomfortable.  And you can just do this, quite simply, if you're sitting listening to this, think of your biggest achievement in your life, something that you are most proud of. And I guarantee you, for almost every listener, it will involve stress and being out of your comfort zone. But we need to hang with the tension long enough for adaptation to happen. And lots of people spend most of their life in that little small circle, the comfort zone, and they dip their toe into the uncomfortable zone of productive disequilibrium. They go, ‘This is uncomfortable. I'm getting right out of here’. No good shit ever happened in your comfort zone. Right? Lisa: It’s a quote from Paul Taylor, ‘No good shit ever happens in your comfort zone’. You gotta put that one on the wall. Paul: It’s like past 2am. Right?  That's the thing, no good shit happens there. So, it is about seeking discomfort. And one of my things, which you actually exemplify much better than me, but it’s that get comfortable with being uncomfortable. Right? Yeah, that's really key. And I think we have, as a generation, particularly in the West, we have got comfortable with being comfortable. And we are comfort seekers. Lisa: Getting cosy all the time. Paul: It's all, it's served up to us everywhere. And we're prompted to buy things and do things that make us comfortable. And it's natural to want to go there. But it's not self-serving. Lisa: But our biology isn't, our epi genome isn't suited. Paul: Absolutely not. Lisa: Getting out of that thermoneutral zone, for example, like cold showers, cold water, hot. All of these things that are outside the neutral zone are where the change happens, from a physiological point of view. If I hop into a sauna, I'm going to create heat-shock proteins, I’m gonna sweat. That's going to cause all this cascade of events in my body that will make me stronger. The next time when I go to the gym and I work out with weights, then I'm going to be sore and I'm going to be breaking down the tissues. What happens is a cascade of events that makes me stronger for next week. Paul: And here's the thing, right, that if somebody wants, if somebody goes one, if someone hasn’t been trained for ages and particularly, they’re bloke. And they go riding got to get back and then they go to a CrossFit class or F 45 hard core. And they go, ‘Jesus. That was ridiculous. I'm never doing that again’. But then you're not going to adapt, right? You only get bigger, faster, stronger, because you hang with the tension long enough for adaptation to happen right. Now, seeking comfort, we should do that when we're in recovery, right? But a lot of people, and we should really define the difference between recovery and relaxation. Right? Recovery isn't sitting with your feet up with a bottle of wine watching Netflix, right? Recovery is stuff that is actually energising you, right? It’s doing the breathing stuff, it’s doing the meditation, doing the tai chi, the qi gong, those sorts of things, yoga. Or for some people, it's drawing, it's reading a book, it's connecting with others, it's gardening, it's spending time in nature. These are all things that really help us with that balance between stress and recovery. And when, if we get that right, the stress becomes used stress. And if we are just exposed to that too much or don't get the recovery, right, it's de stress. And then we can go into burnout/overtraining syndrome, which then when you look at the physiology between overtrained athletes and burnt out executives and depressed people, it’s almost identical. Lisa: Yeah. And like, I've had to try to get my head around this because when you're an athlete—and I grew up in a household where being tough was cool. And physical toughness and mental toughness were what was valued and what was rewarded in my family. So therefore, I have this complete construct in my head that if you're not tough, and you're not hard ass all the time, then you're useless. And I had to deconstruct that a little bit because that lead me to burnout, that broke me, that lead to hell of a lot of pain in sickness and all sorts of things. Now, as I'm hopefully older and wiser, I know that my body also has a full on and it has to have a full off. And that recovery is really important. And that recovery can be cuddling the cat, it can be going to the beach with my husband and just staring at the waves for half an hour to recover. It doesn't have to be something epic, and it can be something like the sauna

Paul Ben-Victor has built a career on the small and big screen appearing in over 60 films and TV series. A director's favorite, Paul has worked with some of the biggest names in film including Tony Scott, Steven Zallian, and Clint Eastwood. Paul Can be seen next opposite Al Pacino, Robert DeNiro and Harvey Keitel in Martin Scorsese's feature "The Irishman". This marks Paul's second time working with the Academy-Award winning director since having starred in the critically-acclaimed series "Vinyl" for HBO. *****Listen to this episode and subscribe at: www.richredmond.com/podcasts   Other recent film credits include "Get Hard" with Kevin Hart and Will Ferrell, "Grudge Match" with Robert DeNiro, and most recently "Monster" with Jeffrey Wright and Jennifer Hudson as well as "Crooked Somebody" alongside Ed Harris.   In television, Paul has played a number of standout roles in some of the most highly-acclaimed series, including appearing opposite Matthew McConaughey in HBO's Emmy-award winning and Golden Globe-nominated series "True Detective" as well as series regular turn in HBO's "The Wire", called "the greatest series of all-time" by Entertainment Weekly and Rolling Stone magazines. Other TV credits include "Entourage" (HBO); "John From Cincinnati" (HBO); "NYPD Blue" (ABC).   Paul also received critical acclaim for his portrayal of iconic comedian "Moe Howard" in the ABC biopic "The Three Stooges".   Paul starred in recurring roles in "The Mick" (Fox), "Preacher" (AMC), and "Santa Clarita Diet" (Netflix) and on "Goliath" opposite Billy Bob Thornton for Amazon.   Some Things That Came Up:  -Paul started out playing drums as well -Went to Manhattan School of Music -Big Tower of Power fan, David Garibaldi and Steve Gadd -Jon Stewart loving drums -Being on set with Deniro and Pacino -Sebastian Maniscalco -NYPD Blue was the turning point for his acting career -Memorizing big chunks of dialogue -Jim teaches Paul the "cork" technique -The Brando cue card method -Saturday Night Live cue cards -Danny Trejo story -Entourage and acting with Jeremy Piven and Martin Landau -Three Stooges filming with Michael Chiklis -Working on single stroke rolls -Paul’s indulgences   Follow Paul: IMDB:https://www.imdb.com/name/nm0070115/bio Twitter: www.twitter.com/paul_benvictor Instagram: www.instagram.com/paulbenvictor   The Rich Redmond Show is about all things music, motivation and success. Candid conversations with musicians, actors, comedians, authors and thought leaders about their lives and the stories that shaped them. Rich Redmond is the longtime drummer with Jason Aldean and many other veteran musicians and artists. Rich is also an actor, speaker, author, producer and educator. Rich has been heard on thousands of songs, over 25 of which have been #1 hits!   Rich can also be seen in several films and TV shows and has also written an Amazon Best-Selling book, "CRASH! Course for Success: 5 Ways to Supercharge Your Personal and Professional Life" currently available at:   https://www.amazon.com/CRASH-Course-Success-Supercharge-Professional/dp/B07YTCG5DS/ref=sr_1_1?keywords=crash+redmond&qid=1576602865&sr=8-1   One Book: Three Ways to consume....Physical (delivered to your front door, Digital (download to your kindle, ipad or e-reader), or Audio (read to you by me on your device...on the go)!   Buy Rich’s exact gear at www.lessonsquad.com/rich-redmond   Follow Rich: @richredmond www.richredmond.com   Jim McCarthy is the quintessential Blue Collar Voice Guy. Honing his craft since 1996 with radio stations in Illinois, South Carolina, Connecticut, New York, Las Vegas and Nashville, Jim has voiced well over 10,000 pieces since and garnered an ear for audio production which he now uses for various podcasts, commercials and promos. Jim is also an accomplished video producer, content creator, writer and overall entrepreneur.   Follow Jim:   @jimmccarthy www.jimmccarthyvoiceovers.com

Paul opens today’s episode talking about the short term & long term plans for Recovery Elevator: Paul is taking a break from the podcast and he will be focusing on the Recovery Elevator YouTube channel and creating meditations. 1-3 year plans: Recovery Elevator Retreat Center Long term goals: adding more Café RE groups Let’s all start putting thinking bigger and putting Big Energy out into the universe for Recovery Elevator.   [12:09] Paul welcomes Odette, the new voice of Recovery Elevator.   Odette’s last drink was 12/17/18. She is from San Diego, originally from Mexico and is married with two kids. They love the outdoors as a family. Odette enjoys learning about tea, puzzling and cooking. She often runs and uses her indoor bike for exercise.   [16:08] Paul: What have you been up to since Episode 231?   Odette is grateful for her recovery during this time of Covid-19. During her first year sober it’s all about relearning habits, restructuring life and setting new routines. Her year two has been about uncovering a lot of deeper seeded emotions and being more honest with herself.   [19:15] Paul: Can you cover what brought you to wanting to live an alcohol free life?   Drinking felt like a déjà vu of Odette’s previous addiction. (She is also in recovery from an eating disorder.) She had already walked this path and could her inner voice telling her that if she kept drinking the way she was, it would end badly. Her rock bottom was an emotional rock bottom. Odette has always felt like she wanted to be normal and because drinking is normalized in our culture she didn’t initially want to step away. Choosing to do the thing that is not considered normal would again put her in a spotlight. However, she knew internally this was the path she needed to take. For more on her story go listen to episode 128 & 231.   [23:00] They talk about Odette’s path with the podcast.   Odette likes relating to people. She will share when she hears her own story in others. She enjoys sharing books she’s reading and things she is listening to. Sharing a-ha moments.   [24:09] Paul: What are some topics you will cover moving forward?   Practical tips and recovery tools. Focusing on her recovery toolbelt and listening to what’s working for other people. Spiritual concepts and how those can be brought into our lives. Fun facts, history and what she can learn from others. Hearing from others and having the audience suggest topics.   [25:23] Paul: Same format?   For now, Odette plans to stay within the same format of an introduction and then having an interviewee. She loves talking and sharing and is really excited to take this forward, she is nervous at the same time. This is about a movement of living alcohol free and she wants to honor the path Paul has established.   [28:00] Paul: Talk about evoking Rule 22 on this journey.   Odette’s father was silly when raising his own family. She grew up with flawed parents, yet they showed her there was always a path of fun to be found. The life she’s living isn’t a dress rehearsal, it’s the only you she has and it’s too short to not have fun.   [30:06] Paul: Spanish or English?   English. But there may be an opportunity in the future for episodes in Spanish. If you want to share your story you can email odette@recoveryelevator.com   [32:32] Odette turns the tables and interviews Paul. Can you talk about your decision to step down?   Paul acknowledges that he needed to take a break. He thought he needed to start over again, instead of asking for help and delegating a lot of what he’s been doing. The community that he has created came to him with suggestions on how Recovery Elevator can keep moving forward. With some restructuring there is now a path.   [37:20] Odette: Overall how do you feel?   Paul says he feels incredible. That past year and a half has been the most spiritual he has ever experienced. And even more, the past 3 months he found his body cleansing itself of anything that didn’t need to be there.   [39:13] Odette: Tell us about some of the most fun experiences in your travels this past year.   Watching a woman connect with an elephant in Thailand. The elephant laid down on its side and the woman laid on top. Watching the elephant breathing and the two of them connecting was powerful. While in Australia someone from an AA meeting asked if he wanted to go feed the seagulls. Paul put aside his serious side and went to feed seagulls for an hour and a half.   [41:51] Odette: What’s flowing through your creative side right now?   Music has been creeping back into Paul’s life over the past 5 years. He’s been making meditation music. Also 3D meditations where you are walked through your future self, in the present moment. Focusing on the Recovery YouTube channel as well.   [46:20] Odette: Will we hear from you during your break?   Yes, Paul would love to pop in from time to time.   [52:30] Paul: Where do you think we can take this?   Odette says we can start small: have a podcast in Spanish for example. As large as: Traveling across the globe for service projects. A recovery center. She sees this growing in all directions. The opportunities are endless.    [55:08] Rapid Fire Round    What’s a lightbulb moment you’ve had on this journey? Odette: I can’t accept myself if I don’t start with myself. I can’t ask for help, if I’m not helping myself first Paul: We don’t fight an addiction that’s been trying to guide us.   What’s your favorite AF drink? Odette: all Tea, anything with ginger, grapefruit Bubly. Paul: Cold tonic with square ice cubes and tiny peach slices.   What’s on your bucket list in this AF life? Odette: to run a marathon and working in the recovery field. Paul: finding a new home base, follow the body.   Favorite recovery resources? Odette: Café RE, Eckart Tolle, Pema Chödrön, Glennon Doyle, friends and Marco Polo. Paul: You, Café RE, the listeners, meditation.   What parting piece of guidance can you give to listeners? Odette: What you resist, persists. Paul: Use the mind and locate the body.   This episode brought to you by: Gruvi, use this link and enter the promo code: Recovery Elevator for 15% off your order.   Upcoming events, retreats and courses: Ditching the Booze - The What, the Why and the How. We will be offering this again, starting 8/4/2020 and 11/3/20. It’s free for Café RE members. Not a Café Re member? Sign up here and use the code OPPORTUNITY for waive the set-up fee. You can find more information about our events    The book, Alcohol is SH!T, is out. Pick up your paperback copy on Amazon here! You can get the Audible version here!     Resources mentioned in this episode:  Connect with Cafe RE- Use the promo code OPPORTUNITY to waive the set-up fee.. Sobriety Tracker iTunes  Sobriety Tracker Android  Sober Selfies!- Send your Sober Selfie and your Success Story to  -info@recoveryelevator.com

Finance Alternatives with Paul Boyd-Skinner Josh: Everyone out there in podcast land, we've got a great guest for you today. We've got Paul here from NoBNK, and he is a bit of a wizard when it comes to looking at a different way that you can do finance. This is especially critical in today's financial climate. So Paul, tell me a bit about what it is that you do with NoBNK. Learn more about finance alternatives at dorksdelivered.com.au Paul: So NoBNK is predominantly a non-bank business and commercial finance solutionist. I've been involved in nonbank lending for around about 16 years. So I've done all sorts of finance. I've done everything from home loans to commercial development, construction equipment, finance, factoring, all that sort of thing. And I'm proud to say that I've never ever put anybody in a loan with the bank.  Josh: High five! Paul: Look, you know, my adversity towards banks. Back in the 80s, back in the day when I got my first home, which was in late 1988, 89. You know we will be excited about getting our first home and interest rates at that time were around about 12% when we went and got our loan. The way it sort of worked back then was you go to the bank. And you're begged for a loan and they'd say, ‘Yes, yes, we'll give you a loan.’ And it was usually, you know, like about 70% or something that they give you, but they will do on a bit of a special, at the time for first home buyers where they give you 100% at interest only. We were living in a caravan when we first got married, so that was a pretty good option to get our own homes.  Josh: Absolutely! And upgrading it’s pretty low friction option, I guess. Paul: The only thing was the in-laws had to go as guarantors. So I now know that today is like a parental guarantor. Really wasn't heard of back then. So it was a little bit of a product for first home buyers. So we did that. We jumped in and we got the house and everything was going along nicely. And then we had to have the recession that we had to have. And our interest rates went from 12% to a 7%, 8.5% in the space of about six months. And just to give you an idea, the loan was $105,000. My repayment was $1,560 a month. Yep. And I was on $33,000 a year. So when you take tax out, 80% of my income was going towards paying my mortgage.  Josh: Yeah. Far out.  Paul: And it wasn't knocking 1 cent off it. Josh: Yeah. Just sitting there as interest only. And that is a scary spot to be in, because you're not sure if it's going to go up or down or left or right, or what it's going to do. Somersaults.  Paul: That happened with a lot of first home buyers over the years. Eventually, you know, it just got too heavy. I had to do up to 30 hours a week overtime to make ends meet, I was a fitter-machiner at the time,and you know, we ended up losing it. It's just the way it was. There were a lot of people losing their properties.  Josh: You weren't the anomaly. I don't think so. Paul: I sort of didn't understand what happened to me. I didn't like the banks at all when I worked it out. I've done a lot of study on the banks since then, or the banking system, and, you know, my thoughts on the global financial system is, I believe it's a world's biggest Ponzi scam. I've been open and honest about this for quite a long time, about how I feel about the banking system and I'm a bit like the disruptor.. I'm all about wanting to make the change so that it's a benefit for us, not so much just for them.  Josh: Yeah, well, I guess like I've done a bit of research into things such as the fractional reserve system and how that works. Paul: Does it work?  Josh: Well, how it works doesn't mean it works. No, you're exactly right. It's not a very good system, which is based on, now, nothing really. It's just based on numbers in a computer. It's not weighted against any real thing of intrinsic value. Paul: Well, have a think about that. So what a lot of people don't understand is that when you deposit money into a bank, you're actually lending them that money. It's a loan. You become an unsecured creditor, yet there is no security for that loan to that bank.  Josh: Yep.  Paul: It's a promise that they give you. We'll promise that we'll give you your money back.  Josh: After changing you bank fees or having it in there. Paul: Well, what a great deal for them, isn't it? They say, ‘Joshua, can you lend me your $100,000?’ Josh: Yeah, no problem at all.  Paul: Now would you want to say, ‘Oh, I need a contract with that?’  Josh: Well, normally you would. Yeah. You hope so. Paul: No. So what's going to happen, Joshua, on the bank is you're going to lend me $100,000. You're the bank, though. Not as a contract, but I do promise that I'll give you your money back and I'll dictate the terms. Right? So you might want 10% interest, but I'm happy to give you 1 ½. And you'll say, ‘Yep, I'm happy to do that.’  That's really what you've done when you put money in the bank, and just remember that one critical part. You're an unsecured creditor. Meaning that secure creditors, in the event of the bank collapse or whatever, secured credit is paid first and then unsecured credits. Josh: Yup. So in the situation where shit hits the fan hypothetically, we can all feel the recession, we can all hear it being spoken about, we can also feel some pressures around the place. If shit hits the fan and everyone starts frantically pulling money out of the bank, they've already planned for that, and that's what's been going through at the moment. Am I right?  Paul: Yeah, correct.  Josh: Tell me a bit about that for our listeners. Paul: Well, long story short is that there's three generations of savers, so you've got you've got your builders, you've got your boomers, and then you've got generation X, which is me. We've all been bought up as a generation of ‘get yourself a good job, save for retirement.’ It was all about saving money. Okay. The other thing too is that we had our children quite young, so you know, I've been married 31 years and I've got married to my wife she was 19, and I was 23. And, we had our children when she was 21. So we had our kids young, and if you think about my father, he was one of 17 children, so they had big families. So they were called boomers, you know. Josh: Huge families, but small houses.  Paul: Can you imagine having 17 children? And the house, there were three bedrooms, one bathroom, right?  Josh: One bathroom, 17 people. 17 children! 19 people. Paul: It's 28 years from youngest to oldest. You know what I mean? Like it's just a constant flow of, you know, at least seven, eight, nine people in a 3-bedroom house.  Josh: Should have bought a TV, so that there's something else to do.  Paul: Didn’t have TV back in the day, so what they did was they went out into the world and started the businesses and all that sort of thing and created quite a lot of wealth. And they stored that wealth in the bank because that's what they were told to do, you know? And they'll get great returns. So when I had those interest rates of 18% of my home, you would get 16% return on money that you had sitting in the bank and you know that's a fantastic return. But look what's happened over the years. You know, that was 30 years ago. Now we're down to zero negative rates in other countries. Japan has been at negative rates for 20 years.  Josh: How much money have they reprinted over there? Paul: Does anyone know why? Does anyone really know why? Or is it just like it's a bad economy and all this sort of stuff? So what makes the bad economy? When people stopped spending! If you're not buying things at the shop, then retail starts to drop off. I want to spend the money. So they're trying to force you to get your money out to spend. Banks don't make money out of people saving and make money out of people borrowing. So they don't want you having money sitting in the bank anymore. Their fractional reserve system, that doesn't matter anymore because they're reprinting money off loans. They make more money out of loans than they do early use saving. So the idea is to try to get that money out of the system and into risky investments or to just get you out there spending.  But when you have the majority of the world's population over 45 years old, that's when our spending curve drops right off. We're not out there buying. We're not down to supermarkets every week, three times a week, or whatever at the big shops. I'd be lucky to go to near Robina. I'd be lucky to go there once a month.  Josh: Yup. For those listeners that didn't hear you. You were saying the GFC is a light rain comparative to what could be happening. And I always say if it's been 30 years since a major recession and it doesn't hit right now, all that means is we're going to be getting a slightly bigger downfall before we're getting absolutely torrential rain in 7 or 11 years time from now. Would that be fair to say?  Paul: It could be any time. When you think about in Australia, we've had 28, 29 years without a recession. What has stopped that recession from happening? So back in the 90s when it happened, like 1990, 91, we had the recession we had to have, but they didn't do anything to try to stop it. You know, and as I said, the interest rates are at 18% so what they've done to stave it off every year, you know, because the next government that comes in needs to be leaving it in a good place. They don't want to be the government that caused the recession. Right.  Josh: The inevitable recession. Paul: The inevitable recession. And when you look at what the US in particular, they've had about seven or eight in that amount of time. Australia have had none. So every time that you look at the interest rate table and you look at different things that's happened, like the 9/11, the GFC, they've dropped rates 3% to 6% in order to stave off that recession. Probably the other recession that we had to have. And now we're getting down to zero. We will be at zero. We're 100% going to zero. Where do they go? Where do they go if we had some major problem, like a GFC or whatever again or a reset? How do they fix that? Josh: I don't know. How do they reset that? They can’t.  Paul: They can't! There was a paper written 18 months ago by the IMF, and in that paper, they said that they are working on models to make -4% to -5% feasible. Josh: All right. Paul: So try to get your head around that.  Josh: I get paid to have a house. Is that right?  Paul: That's already happening overseas.  Josh: I have read up about that. So that would mean that the more debt you've got. Go and buy a house now, ladies and gentlemen.  Paul: Why would they want to do that? Why would they want to get down to -4% to -5%? Josh: Well, I always say if they're getting down to those numbers, it's going to mean that people are going to be more wanting to get loans and get things like that.  Paul: I think it's about getting rid of cash because if they could get rid of cash and move it into a digital world, get rid of the physical cash, then they've got complete control. Josh: Well, see, the problem that I, and this is something that's come about over the last 10, 12 years. When cryptocurrency started coming around, if you're comparing apples with apples, and I'm not going to say that they're both exactly the same, obviously. But when you have a digital currency being compared to a digital currency, which is, if they're getting rid of all paper and all money becomes more frictionless to be able to move from the AUD to a Bitcoin or any of the other cryptocurrencies that are out there without it being is in the power of the banks or anyone else. How do you think they are going to overcome?  Paul: Well, I believe cryptocurrency is a red herring. I believe that it's just been set up for you to play with while they build their real money system. And there's a little bit of a showing of that last week. So in this IMF paper, what they actually said is that they would introduce e-money. They call it e-money. And basically what that means is that that item there is $100. They say, ‘Joshua, you know, that's $100 if you pay cash or $95 if you use e-money.’ And you go, ‘Well, I'll use e-money.’ So that's how they destroy cash. So they make it worth less than what it is. That's how they get rid of it.  There's a bank in Sweden, and the currency in Sweden is krona. The central bank in Sweden has announced the e-krona and they're in the second phase of testing e-krona. Josh: The timing of it's great.  Paul: And of course, it runs on blockchain because blockchain is a great technology. But yeah, it's a decentralized system? I don't believe so. I think it'll be a very centralised system, but it'll definitely be electronic or digital.  Josh: Yeah. Okay. So I guess the recession at this stage, you're saying, is inevitable. It's going to happen. Got a beautiful way to at least have people that are struggling a little bit in their business, whether that be because they need to have more finances bought into it. Or maybe you've got people on the other side of the coin that have liquid assets or liquid cash where they want to be able to use that and invest into something that's going to be giving them a bit of a better return without having to put it into the big nasty banks. How do you go about? How does NoBNK work?  Paul: So the way that NoBNK came around is that many years ago, I looked at many of the managed funds and different places like that where they would collapse. There were quite a few here on the Gold Coast where a lot of those managed funds collapsed and the person who lost that was the investor every single time.  And it's only because the managed funds, number one, they think like a bank. And number two, they take their fees and everything out first. I'm not saying that all managed funds are like this. I'm just saying that when you get that real control freak at the helm, that's when there's a problem. So I designed a system where there is no control freak. So it's all about putting the control, the choices, the security back in the hands of the investor. And the number one thing is the trust. You know, because I think that we put a lot of trust in these organisations, in the corporate side, the banks and a lot of these managed funds. That's what we were told. You know, this is what you do. And I think they’ve broken our trust. I think they've broken our trust big time. You know?  The way that NoBNK is set up is that we make our number one product service. You know, everybody wants service. Well, the banking model can't give you service. It's impossible because of the way that their pecking order is designed. So their pecking order is profits first, shareholders second, then clients, then employees, that's the pecking order. They can't give you service. They don't make money out of service.  We're not about that. We're about, if we create that service for you, where you're having a great experience and you feel that you've got the trust and you will have to trust because what I say to people is, who's the one person that you trust more than anybody else in the world? To make the right finance decision for you. It's yourself, right? You trust yourself more than anybody else. So why are we giving that away? Why are we giving that trust away to the banks? So what we've done with this platform is that we're going to make you the bank.  Josh: Okay.  Paul: If I want to borrow money from you, why do I have to go to a bank to do that? You put your money in the bank and then I go and borrow the money from the bank. That's your money that's in the bank. That's not theirs. So why not just borrow directly from you? So the platform is set up where we facilitate accurate information between somebody who wants to borrow money and someone who wants to lend it. So the terms are all worked out, and if the borrower is happy to go, and the lender is happy to go, we just put those two together. That's all we do. And they've paid monthly returns in events on their investment. I don't know how many other investments you get paid monthly in advance, and it's direct in the security goes into the investor's name. Josh: Okay. So let's say I'm new to the idea and I'm going, ‘Okay. Yeah. Stuff the banks. They've stuffed me over too many times.’ Without saying the bank that I'm with, I can see the interest rates that I could be getting just changing to another bank, I could be saving $11,000 a year in mortgage repayments, and I had to look and I thought, ‘Ah, it's too hard.’ How hard is it? Or how would I go about moving a lot like a house?  Paul: The area that we're not going after at the moment is the consumer market. It's very regulated. There are a lot of rules around that market. We'll get to that. We'll get to that market. But the area that we want to look after, first of all, is the business and commercial arena. I think that if you look after the business side of things first and the business owner, they're gonna have to worry about their day-to-day things rather than worrying about when the next dollars, you know, how they're gonna pay their bills, if the bank's going to foreclose on them and the house is tied to that loan and all that sort of stuff.  So we look at things a lot more commercially and it won't always need to be property initially. There’s a lot of lending that happens out there that a lot of people don't know about, where you might have some text it or you need to, you want to jump on an opportunity pretty quickly and all this sort of stuff. So they use private, short-term lending and that short-term lending could be a loan that's anything from 3 months to 3 years. It’s not a 30-year loan and all that sort of stuff, and it's just about jumping onto an opportunity or it could be getting out of trouble. You know, ‘We're in a bit of trouble over here. We need to pay back the bank and get some cash flow into our business as well so that we can stay afloat.’ So really, we're more targeting that area there at first, which is perfect. Yeah. Well, I think it's an area that's very under-serviced.  And the other area that we're targeting, and this, as I said before, is those people all around the world, those high net worth investors all around the world that's got money sitting in the bank and it's getting them no return or very low returns. We want you to be able to negotiate the term between what sort of return you want. So really you get to choose the return you want. And the client gets to choose whether to accept it or not.  The way this platform is designed is that as an investor, we don't touch your money. So we never touch your money. We're not a managed fund. It's not a pooled investment. It's not a, you know, sort of property trust. It's not a contributory fund, none of that sort of stuff.  It's just one loan, one investor, one loan, one investor, one loan, one investor. So someone wants to borrow $1 million, the investor's gonna put up the whole $1 million, and we're just going to put those two directly. Josh: So it sounds like obviously it's a lot of advantages for both parties in regards to the returns that they're going to be getting, as well as the rates that they're going to be paying because you're cutting out the bank in the middle. What would be some of the, I guess, risks? Or does it take the same amount of time to process through if you wanted to get an equipment finance loan for $50,000 for a new digital printer or something like that. Paul: The process is quick, it all happens within 24 to 48 hours. You'll know how many people So as a borrower, you'll know how many people are interested in doing your loan and you'll get offered the lowest interest rate that they offer.  Josh: Is this a global thing or is this just Australia?  Paul: This will be a global thing. Initially, it's Australia, but we do want to take it globally because the problems that started in the world, the reason why I've talked a lot about Japan is because the reason why they've already experienced all this, what we're going through, is they’re the oldest population in the world, you know? So it all adds up to me. Their ages crossed over and over that 45-year mark, they're average age crossed over 15 or 20 years ago. So it comes in a lot sooner than what it has to us.  Josh: And their workforce is diminishing because of that. Paul: That's exactly right. And the wages aren't going up. All the problems that we're starting to have here in Australia, you know, property prices are going through the roof, but wages aren't going up. So the next step is how does somebody that's on 60 grand a year buy a million dollar property in Sydney? Well, I'll have to have a 70-year mortgage just like they have in Japan. You can see it. You're watching the pattern globally. It's happening all through Europe. You know, there are 30 countries in the Eurozone now that are on zero and negative rates and the lowest is -0.75.  Josh: All right. That's nuts. It's nuts when you think about it, and as you were saying, like it was only 30 years ago, we had the last recession, and so for Japan to be at the position...  Paul: 20% 30 years ago. Now the -0.5.  Josh: And that all comes down to the workforce and the economy, and that's where we're, as you said, we're heading towards the potential issue here.  If someone wants to jump in and jump onto NoBNK or hear any more information, how do they go about sort of doing that? Paul: The good thing about us is we can look after you no matter where you are in Australia and then as I said, that eventually, New Zealand will be pretty quick, but then we'll be going into places like the UK and America and things like that as well. This is something that can go global and that's the whole idea is that we're about like, you know, if you're going to disrupt your models and make it worthwhile.  Josh: Absolutely. If you’re going to kick the big in the head you may as well do it globally.  Paul: They had their place and as I said, we're not going to manage, we're not going to take your money and just go and do a hope and pray thing like many do. Your money stays in the bank under your control, so nothing changes, right? The only thing that changes is you get the opportunity to be able to have a crack at one of these deals and become the bank.  And your worst case scenario is you're sitting there with a security in your name and you're getting a return. Whereas what's your security in the bank? There isn't any, but if you don't win the deal, because it's going to be like an auction type system where you make a bid on what sort of return you want, then nothing's changed in your life. You still get your money sitting in the bank, you know? No one's touching it. No one's taking any fees off you or any of that sort of thing.  We're all about mitigating risks. We've got to mitigate the risk for the borrower, the lender, and for ourselves. So it's about everybody having this happy equilibrium, you know? That's how we're going to structure this thing.  We've got a whole website there. It’s NoBNK.com.au. And the reason why we got B N K is because ASIC won't let us use the word ‘bank’. It's a swear word. So we call ourselves NoBNK and we advertise as NoBNK does that, which has a double meaning. NoBNK does that. Josh: Perfect. As an investor and a borrower, what's the starting and ending amounts you can go for.  Paul: Because we're starting with the property component of it first of all, the minimum line would probably be around the $50,000 mark. This is why we're up to sophisticated investors. So this is some for your institutional versus, or you know, like your mum and dad's and things like that. You must be a high net worth. You know, I know people out there, they have tens of millions just sitting in the bank.  Josh: Yep.  Paul: Globally. So you might have somebody, you might have a deal here in Australia. There might be somebody in Japan that makes a bid on the deal and all of a sudden they're getting a return of 4%, 5%, 6%, 7%, whatever it is, whatever that agreed return is, where they're getting nothing over there, but they've actually got to pay to put their money in the bank over there. So it's a really good outcome because, you know, we just let the market set itself dynamically. There is no ‘ring Paul up and say, “Mate, what interest rate can I get?”’ There's none of that anymore. It's just like, well, it's whatever anyone's prepared to bid and whatever you're prepared to pay. Josh: Yep. So it's win-win. Paul: And look, there's rules for the investors. I've got a pretty good record. We're doing this sort of thing.  Josh: You've been doing it for more than 10 years?  Paul: Yeah, about 10, about 12 years now. I've been doing these sorts of loans for some high net worth. And in that amount of time, we've had no foreclosures and the investors haven’t lost money in the capital. And it's just about managing it.  Josh: That's a good run.  Paul: Yeah. It's just about managing. You don't smash people when they're down. You help them. You don't have to be all hard about it. You know, you're a day late or two days late with your payment. It's about managing it. Nobody gets hurt. You know what I mean?  Josh: So how do you guys come into it? Do they just clip the ticket on the way through?  Paul: You have a gross line amount. You have a net loan amount. You got to add that first month's interest. There's lawyers involved, there's all sorts of things, which for the investors, it's great for them. It's their lawyer. So it's a lawyer of their choice. And you know, usually there's brokers involved in all the research, so there's nothing under the table. So there's no hidden fees and charges and all that sort of stuff. In our letter of offer, it's like, say for example, you want half a million dollars and it might cost $520,000 you know, like when you add everything up. So you say, okay, so your gross loan amount is 520, that's what it is. You'll see all the costs that are involved, all the rest of it, and you get the choice to say, ‘Yeah. I'm happy with that.’ ‘Well, no, thank you.’  Josh: Fair enough. Cool. Cool, cool, cool. I think there's going to be a big help for a lot of people that are feeling a bit of pressure, whether that'd be as an investor or they're looking potentially down the barrel of a gun for a business. They might not be going as well as it was. Is there anything else you'd like to add? Paul: There's lots of businesses out there that need lots of help in different ways. It's not just about, you know, finance and properties and all that sort of stuff. It's just about knowing that there are people out there that, you know, we'll have a chat about it first. I mean, whether you've been rejected by a bank, don't want to go to their bank or can't go to a bank, that's why we're here. So pretty well covers everybody. When you do those things, we tell them, you don't go to the bank, come to NoBNK.  Josh: I guess back in the day, there was like no-doc loans and things like this. This is from a business owner's perspective. Paul: It's a very, very simple process. So you know, the information that we asked from you is not onerous. It's really quite simple. It's a very quick application process. This platform that we've built that we'll be releasing in the next couple of weeks, it'll be automated. It's just a quick, you know, fill in the application process type of thing and you'll get SMS and emails and all that sort of stuff, and then so will the investors and they'll be able to start bidding on your deals straight away.  Josh: Sweet.  Paul: It's a little bit of a game changer, come to the market.  Josh: Absolutely. Yeah.  Paul: That's what it's about, isn't it? It's about changing things up and seeing if we can do it better and make a change, you know, a different change for the better for once rather than just doing the same as everybody else.  Josh: Really enjoyed talking to you and is there anything else you'd like to add before we jump off? Paul: No, mate, I really appreciate it. Thank you very much. I'd like to wish everybody out there that, you know, there is hope. It costs you nothing to apply with us or to have a chat with us or anything like that. So, you know, your people wanting to, you know, they're welcome to have a chat anytime they like. Josh: Cool. Only advantages and as I said, a very welcome time for me to be talking to you about this sort of stuff for a lot of people out there.  Paul: Appreciate it, mate. Thank you very much.  Josh: If you have any questions and bits and pieces, we'll put a link down to NoBNK as well as Paul's details. If you've enjoyed this episode, jump across to iTunes, leave us a review, give us some love and stay good. 

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The 3 basic camps of addiction can be broken into the following categories: The prevailing wisdom today is that addiction is a disease. This is the main line of the medical model of mental disorders with which the National Institute on Drug Abuse (NIDA) is aligned: addiction is a chronic and relapsing brain disease in which alcohol use becomes involuntary despite its negative consequences. The idea here is, roughly, that addiction is a disease because alcohol use changes the brain and, as a result of these changes, alcohol use becomes compulsive, beyond the voluntary control of the user. In other words, drinker has no choice and his behavior is resistant to long term change. Marc Lewis’ “The Biology of Desire: Why Addiction is Not a Disease”, has stirred controversy among addicts, their families, addiction researchers, and treatment providers. Lewis claims that the scientific facts don’t support the disease model of addiction. Rather, addiction, like romantic love and other emotionally loaded habits, develops through accelerated learning. Combining scientific views with intimate biographies of addicts who recovered, the book also shows how addiction can be overcome, through self-directed change in one’s goals and perspectives. Drawing on psychiatric epidemiology, addicts’ autobiographies, treatment studies, and advances in behavioral economics, Heyman makes a powerful case that addiction is voluntary. He shows that drug use, like all choices, is influenced by preferences and goals. But just as there are successful dieters, there are successful ex-addicts. In fact, addiction is the psychiatric disorder with the highest rate of recovery. But what ends an addiction? At the heart of Heyman’s analysis is a startling view of choice and motivation that applies to all choices, not just the choice to use drugs. The conditions that promote quitting a drug addiction include new information, cultural values, and, of course, the costs and benefits of further drug use. Most of us avoid becoming drug dependent, not because we are especially rational, but because we loathe the idea of being an addict. Greg, with 361 days since his last drink, shares his story   SHOW NOTES   [13:45] Paul Introduces Greg.  I’m 54 years old, I live In Las Vegas, I’m an attorney, and working in HR currently.  I have been married for 26 years, and have 2 daughters aged 22 and 18.  I love being outdoors.   [18:59] Paul- Can you describe your rock bottom moment?   Greg- The summer of 2016 I played on a work Softball League.  We won the championship.  I had a party at my house to celebrate.  I drank way too much, I blacked out, we ended up doing shots of tequila.  It was a bad scene.  The next morning it was the lowest I had felt in my life.  It was ruining my relationships.      [26:43] Paul- When you came out, how liberating was that feeling?   Greg- It was awesome.  I felt like I had taken a huge first step.  I admitted to myself I had a problem.  It was liberating.  I have expanded my accountability network.   [37:01] Paul- You look at it like an opportunity and not a sacrifice.  Comment more on that.   Greg- It is really a celebration.  There were times in the past when I tried to give up drinking.  With that mentality it didn’t work.  I have gained peace and happiness, and joy and serenity.  I really look at recovery as something that I have been given.  I am going to make the most of it every single day.      [41:18] Rapid Fire Round What was your worst memory from drinking? It was definitely waking up the morning after the softball party.  That was the low point from there, I started heading back up. Did you ever have an “oh-shit” moment? There was a time a few years ago when one of my kids had an event during one of my drinking nights.  I thought it is kind of twisted thinking for getting upset I was going to have to spend time with my family because it would interfere with my drinking.  What’s your plan moving forward? Doing this podcast has been great.  One day at a time.  I’m going to continue to go to Celebrate Recovery.   What’s the best advice you’ve ever received (on sobriety)? Focus on the similarities, not the differences.   What parting piece of guidance can you give listeners who are in recovery or thinking about quitting drinking? If you think you might have a problem, reach out to one other person you trust. You might be an alcoholic if...you are nick named after a drink.   Resources mentioned in this episode: "Beyond the Influence" - Katherine Ketcham Gene Heyman "Addiction: A Disorder of Choice" Marc Lewis "Biology Of Desire" Article: "Is Addiction a Disease?" Connect with Cafe RE- Use the promo code Opportunity to waive the set up fee. Sobriety Tracker iTunes Sobriety Tracker Android Sober Selfies! - Send your Sober Selfie and your Success Story to info@recoveryelevator.com     “We took the elevator down, we gotta take the stairs back up, we can do this!”  

Paul discusses the webinar, which took place in Café Re, and focused on why taking action is so hard.  It’s much better to focus on the action and not the results.  We are definitely in a results oriented society.  Focus on the journey and not the destination.  Success can follow a flawed effort, and failure can follow a flawless effort.  If your happiness is predicated on your success, and if your success is predicated on a specific outcome, then you are setting yourself up for a high likelihood of frustration and disappointment.  If you instead let go the need for any particular outcome, you increase your chances for success and contentment.  View each attempt as practice for the next attempt.  Dawn with a sobriety date of November 27th 2016, shares her story.   SHOW NOTES   [8:09] Paul Introduces Dawn.  I’m single, 42, and I’m from Poole in the U.K.   In the daytime I work in accounts, in the evening I’m generally working on my blog. I love going out to dinner with friends, and walking to work.  Set myself a challenge to do 10,000 steps a day.   [10:10] Paul- Tell us more about this experiment to live you life without alcohol.   Dawn- The plan was to give up alcohol for a year.  I was struck down with flu, and I gave up alcohol then, instead of waiting until the New Year.  I decided to write down my journey, and document it on my blog.  It’s been filled with positivity.    [13:35] Paul- The way I’ve made it this far in sobriety, and been successful, is that I looking at it as an opportunity instead of a sacrifice.  Is that something that you are experiencing as well?  You’re looking at this as an opportunity instead of a sacrifice?   Dawn- Yeah, definitely.  I don’t think I realized how unhappy I was drinking.  I was more of a binge drinker than a drink everyday, drink in the morning type person.  My weekend would be properly drinking from Friday through Sunday.  Drinking copious amounts of alcohol to the point that I was sick the next day.  I don’t see that as a sacrifice, giving that up that kind of mentality, since it was so much binging and purging.   [14:53] Paul- When did you first realize that perhaps that you wanted to quit drinking?  Was it something that happened?   Dawn- I was conscience that I was drinking too much in one sitting, not remembering how I got home, kind of dangerous drinking really.  If I drove somewhere I would have nothing, instead of a single glass of wine.  Because if I had one, it wouldn’t stay at one.  Once I started, it was difficult to stop.   [18:06] Paul- Can you tell me about a time when you started drinking and you found the “off switch” a little difficult to find?  Was that progressive for you?  Did it become harder and harder to stop?   Dawn- Yeah, I was born without an “off switch”.  The first time I really remember getting drunk I was probably about 15 or 16.  Early twenties living with friends, drinking was a massive part of our lives together.  The men that I met were a massive part of that as well.  It didn’t spiral rapidly.    [22:16] Paul- How are you staying sober now?      Dawn- It’s a matter of changing everything.  I thought life would carry on the same.  Everything has changed.  I write a post for my blog at least once a week.  Trying to keep other people encouraged to carry on.  I used to always have a special drink as a reward for hard work.  I no longer do that.  I have a drink when I am thirsty.   [26:31] Paul- There’s a quote in recovery- You don’t have to change much, you just gotta change everything.  Is that how it went down for you?   Dawn- I still struggle with the social side of things.  I was the party animal.  It’s difficult to go from that to- it’s dark and I’ve got to get home.  I find it hard to socialize without alcohol.  I’m not good with big crowds.  I’ve come to terms that I won’t be that person again.   [28:40] Paul- What have you learned most about yourself in these past 6 months of sobriety?    Dawn- I’ve never really believed in loving yourself.  Now I keep saying to people you have to love yourself.  I haven’t loved myself for 40 years.  I realized I’m not the person I thought I was.  In my previous job I wasn’t really helping people and I didn’t think I could. It’s being confident in myself, rather than what other people think.   [31:31] Paul-  How do you feel about alcohol being an addictive substance, and perhaps there is no void?   Dawn- For me, the feeling is what was addictive.  I was the crier.  Alcohol gave me an emotional release.  For me it gave me an emotional release, woe is me!  For a window of 15 minutes I would feel amazing, then I would go over the top.  Then you’re miserable.  I think really it was the way it made me feel for 15 minutes before the crying would start.   [33:27] Paul- What are your goals in sobriety?   Dawn- I’ve always wanted to go to Thailand.  Stop waiting around for something to happen.  I was too tired, and lazy, and in bed.  Now I’m full of energy, and I’m going to make it happen on my own in January.   [35:18] Rapid Fire Round What was your worst memory from drinking? Getting home, and waking up the next day at 4:00, and not remembering getting home in a taxi. Did you ever have an “oh-shit” moment? I was a drunk texter.  Sometimes I couldn’t even touch my phone.  They were my worst moments really working out who I had contacted the night before. What’s your plan moving forward? Keep the blog going beyond being sober.  Maybe the hope rehab center in January.  Listening to podcasts more than music, listening to other people’s journeys. What’s your favorite resource in recovery? I love the online forums.  Club soda, team sober UK, and listening to Podcasts.  It is amazing listening to other peoples journeys What’s the best advice you’ve ever received (on sobriety)? The best thing to do is go for each day at a time.  Breaking it into chunks can work.  Un-break the habit. What parting piece of guidance can you give listeners who are in recovery or thinking about quitting drinking?  Never give up.  I admire those who never give up.  I recommend writing down how you’re feeling.  I literally flooded my mind with sobriety. You might be an alcoholic if you find yourself questioning that you might be an alcoholic, then you probably are.   Resources mentioned in this episode:   dawn@soberfish.co.uk   http://www.soberfish.co.uk http://www.hope-rehab-center-thailand.com/ http://www.belvoirfruitfarms.com/ Recovery Elevator Retreat Connect with Cafe RE- Use the promo code Elevator for your first month free Sobriety Tracker iTunes Sobriety Tracker Android Sober Selfies! - Send your Sober Selfie and your Success Story to info@recoveryelevator.com     “We took the elevator down, we gotta take the stairs back up, we can do this!”