Podcasts about yes one

On this episode of The Authentic Positive Mindset Warrior:

www.valerielavignelife.com/103 for the full show notes! [00:52]  It's us crazy humans who like to complicate things. I am totally guilty of it, don't you worry. The good news is, in today's episode I am going through each of your biggest struggles when it comes to healthy habits so that you can finally overcome them! Before we dive in, take a moment to think about some of your struggles when it comes to healthy habits. Where do you get stuck? What excuses do you make? What's holding you back? Got them? Okay. If I don't talk about your biggest struggle, please send me a dm on instagram @vallavignelife and/or let me know in the comments section below so that I can better support you in overcoming this struggle!   Struggle No.1: Consistency [1:52] The first one we're going to talk about today, is the one I hear about the most: CONSISTENCY. eDo you have a hard time keeping up with your fitness plan? Or healthy eating? Maybe you want to meditate each day but you hit snooze in the mornings instead? This is actually such a popular question/topic that I have an entire episode dedicated to it: E78: How to Stay Consistent with Your Wellness Here's where to start and be more consistent with your healthy habits: start with ONE habit. Just one. When you've decided what that habit should be, ask yourself: “What do I have to do before this can be done?” For example, let's say you decide homemade lunches during the week is your one goal. You're tired of spending money every day on lunches that aren't very satisfying. Before you can make lunches for the week, you have to go grocery shopping for food. You also have to figure out what you're going to eat for lunch. Therefore, before we can start our habit of homemade lunch we have two things we must do first. Now that you know the answer to this question, you can begin to prepare for your success! Take a look at your calendar or planner and schedule in your grocery shopping AND meal prepping. Then, right here and now I want o to plan out your meals for the week. Don't panic, it doesn't have to be scary… in fact, let your homemade lunches be EASY! My boyfriend and I make our lunch for the next day every evening before, while we're making dinner. Most of the time we make extra dinner and eat the extra for lunch the next day. We keep things SUPER SIMPLE: One vegetable or our usually salad mixture + a serving of meat. We each like different snacks, so we will pack those also. TAKEAWAY: Knowing your goal/habit is great, now get even more clear and figure out what you need to do BEFORE you can do your habit. There is usually one or two things you need to do before to set yourself up for success.   Struggle No.2: Complicated [4:36] I hinted to this second struggle a little bit, which is that we make it TOO COMPLICATED, or we OVER COMPLICATE our healthy habit/goal. Again, I'm guilty of this! Sometimes I hear about other people's amazing daily meditation practices, or their incredibly tranquil and relaxing evening routines. I think of all the wonderful things I'd like to do before bed, like have an epsom salt bath surrounded by all the candles in the house, or meditate with my essential oils, or perhaps a 30 minute journaling and oracle card pulling. And guess what, I've never-ever had an evening routine exactly like that because it's WAY TOO different and complicated from what I'm doing now. I'm not saying it isn't possible, because it absolutely is. I'm saying that if you're not already doing 4/5 of those things, don't try to recreate your evening routine in this complicated way, because when we can't even do our goal or habit for a few days in a row, we become very discouraged and unmotivated to continue or to try something different. Okay so, how do we simplify? We choose ONE habit, and then we ask, how can we break this down more? Let's say you want to start working out again. You used to workout 5 days a week… but lately you've been spending more time on the couch than at the gym. Instead of saying, I'm going to workout 4-5 times a day, let's simply. Look at your calendar and see where you can realistically schedule in A SINGLE WORKOUT FOR THE WEEK? You see that Monday late more there is an opportunity for you to workout. Schedule your workout into your calendar/planner. Do ONE workout this week. Yes ONE. ANYONE can do one workout, right? And so can you! And get this… if you can't do your workout on the Monday, look where else you can fit your ONE workout in. It's a lot harder to make excuses for one workout a week than it is for five. ALSO, if you do a workout on Monday, and then also get another workout in on Wednesday, you've just exceeded your weekly goal. The following week I encourage you to work your way up to twice a week. And so on and so forth. Build on this one habit. As you build the habit, you are also starting to build your self-trust and your self-confidence. Which will support your consistency.   Struggle No.3: Negative Self-Talk [7:36] The third struggle when it comes to healthy habits is negative self-talk and limiting beliefs. Let me tell you right now, this is one of the most painful and limiting blocks of all, and sometimes we aren't even aware of it. Believing you are WORTHY, knowing in your heart that you are ENOUGH, that you are DESERVING of self-love, self-care, a healthy and happy life is one of the greatest gifts we can give to ourselves.  Here's where to start: Think of how you want to feel. What is the word that describes how you want to feel? Now think about a time when you've felt that way in the past. Where were you? Who were you with? What were you doing? Seeing? Smelling? Tasting? You can really get a lot out of this exercise when you take some time to do it. I always enjoy journaling through this. When you've found the answers to these questions, you'll have more information about what lights you up and brings you into alignment with how you want to feel. Even though you might not be able to recreate the exact memory or moment, you can brainstorm ways to bring that feeling into your every-day life. Maybe your goal is to feel calm, because during your remembering you were brought back to a lovely yoga retreat you were on. You loved the morning yoga practice, the delicious food that was made for you, the calming music, the no screen time, and the lavender essential oil you could smell. You were surrounded by like-minded people and the sun was always shining.  Realistically we don't live at that yoga retreat every day, but we can pull parts of the retreat into our daily healthy habits to help us connect to the feeling we want. Here are some simple habits based off this example: Morning yoga practice (can be anywhere from 5 to 30 minutes) Scheduling a date night with your partner or a friend each week where you can enjoy the food and each others company Setting aside time every day to turn off your screens and be more present, or use that time to go for a walk around the block Take a few deep breaths of lavender essential oil, or diffusing lavender as you work or before bed each night. Healthy can be simple, and you my darling are WORTHY of feeling good.   Struggle No.4: It's too expensive to be healthy [12:22] As a wellness educator I often hear this excuse or struggle when it comes to healthy habits: “it's too expensive to be healthy”  WRONG. For a few reasons, the first is that there are so many free resources you can use and take advantage of to incorporate into your daily lifestyle and routine. From online workout videos, to free meal plan downloads, to free coaching calls, to mediation apps, and so much more.  Another reason why this is false is because you will end up paying for your health one way or another. Therefore, you can either choose to invest in preventative health so that you live a high quality life of feeling good, and striving for balance. OR you can pay for the prescriptions, appointments, and hospitality for when your body can't take care of itself anymore. If hearing that is a bit of a wake up call for you, I think you know your next move. Invest in ONE area of your health today. Remember that we're not trying to change our entire lifestyle overnight and the goal isn't to become a super healthy person who no longer eats a, b, c, or x, y, and z. And never goes on social media and only eats out once a week, etc. etc.  Being a healthy human is about feeling good and loving our bodies.    Struggle No.5: Don't have time [14:39] Now let's wrap this no excuses episode up with our final struggle when it comes to healthy habits, there is no time. Heck there's never any time. Between the job, and the kids, and the content creation, and the commuting, and the living out the lives we already have - how on earth are we supposed to get anything done let alone add in a new habit!? We make time for what is important to us. We can ALWAYS make time. We prioritize our time and if your healthy habit isn't a priority, it isn't going to get done. I'll never forget an example I heard, and I think it was on a podcast but I can't remember which one. They were talking about how we always say we're busy or we can't do something because we don't have time. The example was when we're working at our computer from home and our kid comes in and says “mom can you play with me?” and we say, “not now hunny I'm busy” But if our kid came in with a pair of scissors stuck in their bleeding arm and said “mom can you help me?” you better forking help that child right away and I know you will not be brushing them in that moment. What changed? The priority changed. Playing with your kid wasn't a priority, your kid's health was.  It's a bit of a graphic example but I will never forget it and it really made me think about what was important to me, what I was making time for. If you aren't really sure where your priorities are, I would highly recommend tracking how you spend your day. It's as simple as grabbing a pen and a notebook and writing down the time, what you did during that time and how long it took you.  As an example: 7:00 am woke up, checked emails and instagram, 30 minutes 7:30 am showered, brushed teeth, 15 minutes 7:45 am made coffee, caught up on the news, 20 minutes Right away you can see that you've been on your phone for almost an hour that morning. Do you need to be on emails, instagram, and the news right away? Definitely not. Cut it down, cut it out, or reschedule it to make a more “health” or “heart-centred” morning routine. Alright my dear. I know some of what I said today might have felt a bit tough to digest. Maybe it felt a little too close to home. And maybe there are other things going on in your life that I don't know about that are the reason why you aren't making moves forward for your healthy habit. Here's what I do know. I know that you are enough, and that incorporating a healthy habit into your life will help you be the better, daughter, mother, teacher, sister, partner, and human. I know that getting out of your own way can be really hard to do. I also know that when we get out of our own way, when we go for our goals and dreams, we can move mountains.  No more excuses, and no time like the present! Let me support you and hold you accountable! Reach out on instagram @vallavignelife or in the comments section below tell me your habit, tell me your struggle, let's do this together.

Sold Magazine's "Stay at Home" Series with Yes One. Recorded on 4.14.20, Big Ronnie is going one-on-one with street artists from around the world while we are all staying safe at home. They talk about NYC, being prepared with art supplies, 90's hip hop, and his favorite place to grab a slice. Special Guest: Yes One.

It’s clear, we’re in the middle of a global crisis. With the ongoing coronavirus pandemic spreading worldwide, self-isolation and the disruption of daily routines are leading to stress and anxiety.  In this show you’ll learn about: Why self-care should be front and center of your life right now How to take care of yourself physically, emotionally, mentally, cognitively, and socially In today’s show, you will get practical information on how you can take care of yourself amidst the coronavirus epidemic. News feeds are filled with negative reports and dismal stories about the selfishness and greed exhibited by people. The current situation is both overwhelming and disheartening, especially to a lot of people who feel powerless at this time. But you can cut through this cycle of fear and worry. You may find yourself facing unfamiliar circumstances, but you have the chance to grow into this new world. You start by taking care of yourself. Listen To The Podcast Now. About Our Guests Emma and Carla Papas are known as The Merrymaker Sisters. Their work involves finding love, integrity, and compassion during the journey to health and well-being. After quitting their desk jobs, Emma and Carla went on a journey of self-discovery to find magic and follow the bliss.  They’re the founders of MerryBody Online Studio, which provides unlimited access to yoga, pilates, and meditation classes. Their website also gives free healthy recipes that nourish your body.   The Merrymaker Way of Life The Sisters’ Journey To Self-Care Emma and Carla talk about their self-loathing, self-hate, and unhealthy relationship with food. Making the decision to follow their bliss. They took a break and got training for yoga and pilates. They started their MerryBody studio and changed their mindset to feeling good and letting go. Acknowledging The Negative Feelings You have the right to feel the way you feel. Remember that you are not alone in this. Moving physically allows Emma and Carla to move through their emotions. Movement allows them to let go of the responsibility of carrying the world on their shoulders. Moving Through This Bad Time The easiest thing to do is to constantly come back to the breath and breathe deeper. Falling into the anxiety and stress will allow you to find your anchor. Utilize the power of mediation. Dancing like a crazy person and going wild will help you from being stuck in your head.  Breathing Exercises For Listeners The first step is a kind of grounding or sinking into your bodies for one minute. The grounding exercise involves using three breathing techniques. There’s usually resistance when starting out, so it’s best to pick one breathing technique and focus on that. It’s important to check in with yourself and always come back to your practice.  You can get so caught up in the news nowadays that you can forget to do what makes you feel okay. The experience of deep breathing fires neural signals up in your brain and triggers calmness. The disruption to your daily routines makes you more vulnerable to stress. Breathing exercises can help you reclaim some sense of power. The language in your head can be a pathway to doing self-care first aid to yourself. Doing Self-Care Remember to always fill your cup, so you can give better to the people around. Practice yoga or pilates at home and eat nourishing food to take care of yourself.  Avoid dehydration by having a big bottle of water at your desk. Create a sense of safety by staying connected with family and friends through voice messages or video calls. Get creative and do the things you’ve always wanted to do but never had the time. Create bumpers around the information you digest to avoid exhaustion. The Beginning Of A New Opportunity There is an opportunity to create something good for the community and practice altruism. Emma and Carla opened up MerryBody for free to get everyone moving while at home. Recommended Resources Articles:   John O'Donohue - https://www.johnodonohue.com/  The On Being Project had a wonderful interview with John O’Donhue. Here is a podcast with John prior to his passing.     The fresh start effect: Temporal landmarks motivate aspirational behavior Katherine Milkman https://pubsonline.informs.org/doi/abs/10.1287/mnsc.2014.1901 Books:    John O’Donohue books Anam Cara: Spiritual Wisdom from the Celtic World https://amzn.to/3bey5Fq    To Bless The Space Between Us https://amzn.to/3bey5Fq   You can reach out to the Merrymaker Sisters on Instagram or Facebook. New members get free access to MerryBody Online Studio    Enjoy The Podcast? If it’s a “Oh Yes I did David!”  Then please, do yourself a huge favour and subscribe to the podcast.  5 Star Review Worthy? If it is we’d love your review. It really does go a long way to help us reach and serve more people.  Do you want to help other people prevent avoidable memory loss? Yes? One simple way is to share what you’ve learned today.  Here’s How:  Take a screenshot of the podcast, post it on social media, make a comment and link to the show, is one, very easy way to help cement your learning and brings you closer to action as well as gifting to others the seeds of better memory health! Grab a free copy of the 9 Principles for Memory Health For Life CLICK HERE.  A simple framework to reduce your risk for memory loss. Go on, what have you got to lose?   We have a lot of resources and resources to help you stop avoidable memory loss. If you’re interested to learn more about our services and programs, just go to the website. Of course you can reach me, David Norris, here on the website and connect with me on LinkedIn or Twitter. To better memory health,  David P.S. Did you get the free guide?  If not, here’s the link.  Disclaimer: Always seek the advice of your doctor or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

When you think of medicine, the picture that often comes up involves prescription medication, surgery, and other conventional procedures. But these kinds of treatments only come into play when your body is already broken, so to speak. So conventional treatments act to fix whatever is broken. But this only puts you in a position of having to take medication for the rest of your life.  You might find that picture grim, but that is the reality for a lot of people. However, recent studies have shown that there is a way to strengthen your body to enable it to do what it wants, which is to heal.  This is where lifestyle medicine has stepped in and been at the forefront of this exciting opportunity.  Your health should not be determined by your genetic predisposition. You can still do something. Only you can empower your own body to do something not even medication can do.  In this show you’ll learn about: What is Lifestyle Medicine and why does it matter? Valuable lessons Dr Shurney has learned and vast data that he has collated through clinical, workplace and national campaigns In today’s show, you will learn the power of simple daily actions and how they can have a huge impact and health benefit. Listen To The Podcast Now.    About Our Guest Dr Dexter Shurney, MD, MBA, MPH, FACLM is President of the American College of Lifestyle Medicine and Editor of the Journal of Managed Care Physicians. He is also Chief Medical Officer and Senior Vice President of Clinical Affairs for Zipongo, a San Francisco-based digital health and wellness company. Dr. Shurney serves on numerous boards including: the Global Business Group on Health and the National Association of Managed Care Physicians. Dr Shurney is co-author of the book, “Integrating Wellness into Your Disease Management Programs.”   Why Lifestyle Medicine The Trajectory That Led Him To Lifestyle Medicine Dr Shurney talks about shifting in specialty from general surgery to preventive medicine.  He remembers hearing about lifestyle medicine while devising plans and protocols for chronic disease management. He shares how he got interested and applied lifestyle medicine to himself to treat diabetes and hypertension. He recounts facing rejection from family members who are also medical professionals when he told them about his experience. What Is Lifestyle Medicine Lifestyle medicine is a holistic approach to allowing your body to do what it wants to do, which is to become whole and well. Your body wants nutritious food and exercise. Doing the basics and fundamentals to strengthen your body to heal itself can cure 60-70% of chronic diseases.  If you dial it up, you can even reverse chronic disease. Lifestyle Is Often Neglected Most people don’t know what it means to live a healthy life. People with a high genetic risk factor for developing dementia can reduce their lifetime risk by 30% through healthy lifestyle decisions. There is no medication in the market that can have the same impact. Two observation studies, one involving identical twins and another involving Japanese people living in the States versus those living in Japan, supported how lifestyle can be impactful in a powerful way.  Simple Actions That Have Huge Health Impacts Adding bits of physical activity or healthy food choices can result in non-exercise activity thermogenesis (NEAT). There are many ways to include physical activity in the office environment to avoid being sedentary.  Add more potassium to your diet to counteract too much sodium. Stop cooking with salt and instead put salt on the table to season the food when you’re eating. Having a community of people around lifestyle medicine can empower people to make those healthy lifestyle choices.  We live in a culture that pushes us in the wrong direction.  Culture and environment drive the health and longevity of people.  Integration and connection in all facets of our life, and creating a community that nurtures this are key. People living in Blue Zones have shown to benefit from health and longevity. Working At Zipongo  The use of a digital platform allows them to reach millions of people around the world. Their goal is to provide food that is convenient, affordable, and looks good.  Their Food Smart program suggests food based on your allergies, preferences, and the gaps in your nutrition determined by their NutriQuiz. Discounts are also available. Ordering from their platform removes the temptation of buying unhealthy food. New Frontiers In Lifestyle Medicine More and more physicians are becoming interested in lifestyle medicine. Research on gut microbiome shows lifestyle medicine has an impact on it. Gut microbiome also plays a role in how our brain functions.  The bacteria in our stomach can affect our mood. Work around irritable bowel syndrome shows that it has a link to mental health.    Other Podcast Episodes Here are the links to the other episodes mentioned in today’s podcast: Ep 005: Food, Mood, Microbiome and Your Memory with Dr Amy Loughman Ep 008: How Your Gut Health Affects Your Brain and Memory Health with Scott C Anderson Ep 007: How To Heal My Brain After A Stroke with Bill Gasiamis   Previously Recommended Resources   Articles:   Kicking Back Cognitive Ageing: Leg Power Predicts Cognitive Ageing after Ten Years in Older Female Twins   Steves, C. J., Mehta, M. M., Jackson, S. H., & Spector, T. D. (2016).. Gerontology, 62(2), 138–149. doi:10.1159/000441029 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4789972/    TwinsU.K:  The longitudinal ageing research includes normal brain ageing, investigating the genetic and environmental determinants of cognitive decline, and age-related cardiovascular changes such as hypertension https://twinsuk.ac.uk/      Blue Zones: Informed and inspired by the world’s longest-lived cultures, Blues Zones help people live longer, better lives by improving their environment. https://www.bluezones.com/      Some associations of vegetarian diets with lower cardiovascular mortality and lower noncardiovascular, non-cancer mortality were observed. Vegetarian diets have been associated with more favorable levels of cardiovascular risk factors. Vegetarian Dietary Patterns and Mortality in Adventist Health Study 2 Orlich MJ, Singh PN, Sabaté J, et al. JAMA Intern Med. 2013;173(13):1230–1238. doi:10.1001/jamainternmed.2013.6473  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4191896/#!po=71.0526      Adherence to a healthy lifestyle at mid-life is associated with a longer life expectancy free of major chronic diseases   Li Yanping, Schoufour Josje, Wang Dong D, Dhana Klodian, Pan An, Liu Xiaoran et al. Healthy lifestyle and life expectancy free of cancer, cardiovascular disease, and type 2 diabetes: prospective cohort study BMJ 2020; 368 :l6669 https://www.bmj.com/content/368/bmj.l6669  In the context of inherited (genetic) dementia risks it is possible to reduce your personal risk for dementia via your own personal actions: People at high risk of dementia who adopt healthy habits could be 32% less likely to contract the disease than those with an unhealthy lifestyle. The major international study, which involved researchers from the University of South Australia, analysed data from 196,383 adults and identified 1769 cases of dementia over a follow-up period of eight years.   Association of Lifestyle and Genetic Risk With Incidence of Dementia   Lourida I, Hannon E, Littlejohns TJ, et al. JAMA. 2019;322(5):430–437. doi:10.1001/jama.2019.9879 https://jamanetwork.com/journals/jama/fullarticle/2738355  NEAT: Non-exercise activity thermogenesis (NEAT) Non-exercise activity thermogenesis (NEAT) is the energy expended for everything we do that is not sleeping, eating or sports-like exercise. It ranges from the energy expended walking to work, typing, performing yard work, undertaking agricultural tasks and fidgeting.  https://www.ncbi.nlm.nih.gov/pubmed/12468415  Lifestyle Medicine Evidence: The evidence behind lifestyle medicine. By no means a total compilation of evidence it is a cherry picked handful of some the evidence supporting Lifestyle Medicine https://www.lifestylemedicine.org/ACLM/Lifestyle_Medicine/Scientific_Evidence/ACLM/About/What_is_Lifestyle_Medicine_/Scientific_Evidence.aspx?hkey=ed4b4130-6ce9-41bb-8703-211bc98eed7f   You can reach out to Dr Shurney on his LinkedIn or at the American College of Lifestyle Medicine. Visit Zipongo to learn more about their food programs. Enjoy The Podcast? If it’s a “Oh Yes I did David!”  Then please, do yourself a huge favour and subscribe to the podcast.  5 Star Review Worthy? If it is we’d love your review. It really does go a long way to help us reach and serve more people.  Do you want to help other people prevent avoidable memory loss? Yes? One simple way is to share what you’ve learned today.  Here’s How:  Take a screenshot of the podcast, post it on social media, make a comment and link to the show, is one, very easy way to help cement your learning and brings you closer to action as well as gifting to others the seeds of better memory health!  FREE Guide To Help Prevent Memory Loss Grab a free copy of the 9 Principles for Memory Health For Life CLICK HERE.  A simple framework to reduce your risk for memory loss. Go on, what have you got to lose?   We have a lot of resources and resources to help you stop avoidable memory loss. If you’re interested to learn more about our services and programs, just go to the website. Of course you can reach me, David Norris, here on the website and connect with me on LinkedIn or Twitter.   To better memory health,  David P.S. Did you get the free guide?  If not, here’s the link.  Disclaimer: The purpose of Memory Health Made Easy Podcast is to educate and to inform. It is no substitute for professional care by a doctor or qualified professional. This podcast is provided on understanding that it does not constitute medical or personal professional advice or services. Instead, we would encourage you to discuss your options with a health care provider who specializes in your particular needs.

How Chronic Stress Contributes To Cognitive Decline We often think of brain disorders as separate from the body. Anything that affects the brain occurred due to factors that affected the brain.  But our understanding of the relationship between the brain and the body is far too linear to fully grasp the complex network of interactions that occur. We are seeing now how limited our knowledge is. More young people are dealing with depression. We believe this is due to an elevated allostatic load brought about by chronic stress.  The thing about chronic stress is that your body gets exposed to cortisol for a longer period of time. This leads to a disruption of your body’s normal processes. To put it simply, your body being put under a long-term, stress-response state result in health problems. While completely eliminating stress from your life might be impossible, having a better understanding of how stress affects your physical and mental health is key. We’re at the tip of the iceberg, but we have to keep on digging. The more we comprehend this fascinating, multidirectional interaction between the brain and the body, the more we can unearth the many facets of what contributes to mental well-being. In this show you’ll learn about: How your environment is key to influencing our health and well-being throughout your lifespan How your body’s wear and tear is associated with your mental health What you can do to achieve an optimal level of living In today’s show, you will get a rich conversation on stress, allostatic load, and how it affects our cognitive fitness. Listen To The Podcast Now. About Our Guest Prof. Zoltan Sarnyai is a medically-trained, PhD neuroscientist with real research interests in the neurobiological mechanisms of stress and psychiatric disorders including addiction, schizophrenia, and depression. Prior to his role in James Cook University in Australia, he was a university lecturer in pharmacology and a fellow of Pembroke College at the University of Cambridge. He has been awarded the Curt P. Richter Award by the International Society of Psychoneuroendocrinology for his work in neuropeptides and brain functions. He was also the recipient of the Dupont Warren Fellowship from the Department of Psychiatry at Harvard Medical School. Stress and Allostatic Load His Background In Neuroscience Prof Zoltan shares being disillusioned while in medical school and getting excited over research involving neuropeptides and brain function. An outdated book on stress research piqued Prof Zoltan’s interest. A research article on the impact of social hierarchy and general health among wild baboons opened Prof Zoltan to the idea of the environment influencing the body and brain. His Fascination In Mental Health And The Environment Our understanding of mental health and the brain in relation to the body has evolved over time.  Brain disorders were seen as something related to brain function. The brain does not work in isolation, but there is a multi-directional communication occurring between the brain and the body. We don’t understand a lot about the interactions between the brain and the body.  Now, we know that the gut microbiome has a lot to do with how the brain functions and the brain directs the local environment for these bacteria to change. How Stress Affects The Brain and Gut Chronic psychological stress and trauma affect both the body and the brain.  Chronic stress leads to a leaky gut syndrome, which leads to bacteria interacting in the bloodstream. Immune cells react and activate our stress biology. The body develops more cortisol. Things in our bodies are interconnected in a nonlinear fashion making it more difficult to grasp.  Variables That Contribute To Stress Resilience Our genetic makeup contributes to our susceptibility or resilience to stress.  We have genes that are related to our biological stress axis. We can’t do anything about our genetic background, but we can do something about what happens to us, specifically during pregnancy. Not just environmental stress, but environmental toxins like alcohol and nutritional factors during pregnancy also play a role. A low-protein diet during pregnancy has lasting consequences in the physical and mental health of a baby. There’s also a long generational influence of the things that happened to our great grandparents that we see affecting their descendants. How To Achieve An Optimal Level Of Living Since we are already aware that stress, trauma, nutritional factors, and others have an impact on mental health, we can get started on prevention. Our focus on studying the genetic makeup of complex, chronic non-communicable disease will only explain a percentage of the condition but not all. Prof Zoltan talks about a study on mice that had the gene for Huntington’s Disease. Exercise and a complex cage environment were able to delay neurological deterioration in the mice. The early environment of a human is key to the development of the brain and mental health, with the first three years of life being critical. Nurturing makes a big difference. Early neglect has long-term consequences. Prof Zoltan shares the case of what happened in Romanian orphanages in the 1980s. A high-fat, high-carbohydrate diet is bad because it creates a low-grade, inflammatory response in the body. Exercise creates more newly-born cells in the hippocampus. Having more newly-born cells in the hippocampus contributes to better cognitive fitness. Thus, physical exercise helps to improve cognitive emotional and behavioural measures. The brain is very plastic. So while we cannot eliminate stress and trauma, we can devise interventions to help individuals recover. The Future Direction Of His Work Prof Zoltan shares his ongoing projects, one on integrating different biological measures into an index to predict either disease development or treatment response, and another on allostatic load and predicting mental illness. Allostatic load is the wear and tear of the body. It measures the dysregulation that happens in the body when the body is chronically exposed to cortisol, the stress hormone. An elevated allostatic load is being seen among young people between 15 and 25. There is a link between elevated allostatic load and mental well-being. Elevated allostatic load is associated with cognitive decline. Major depression is characterized by a certain degree of cognitive impairment. Since sleep increases our bodies’ ability to handle the challenges in the day, and stress hormones are highly biologically active, sleep research is expected to deliver exciting results. Previously Recommended Resources Prof Zoltan’s Research Portfolio: Zoltan’s research publication list can be found here: https://research.jcu.edu.au/portfolio/zoltan.sarnyai/   Episode 11 Articles and Publications: Salk Institute https://www.salk.edu/ Bruce Sherman McEwen is an American neuroendocrinologist and head of the Harold and Margaret Milliken Hatch Laboratory of Neuroendocrinology at Rockefeller University. He is known for his work on the effects of environmental and psychological stress, having coined the term allostatic load. A summary of Prof McEwen and Allostatic Load: https://www.sciencedirect.com/topics/neuroscience/allostatic-load  Prof McEwen’s current lab: https://www.rockefeller.edu/our-scientists/heads-of-laboratories/863-bruce-s-mcewen/  Allostatic Load and Cognition Associations of Allostatic Load with Coronary Heart Disease and Dementia in the English Longitudinal Study of Ageing  D Cadar, J Abell, R Hackett, H Davies, D Llewellyn, G Batty, A Steptoe https://academic.oup.com/innovateage/article/2/suppl_1/271/5168920  Scientists Brains Change in the Antarctic: The role of the environment and how the brain changes: Brain imaging in eight polar expeditioners before and after 14 months of isolation showed that the volume of the hippocampal dentate gyrus was lower than that in controls. This may reflect the effects on the brain of prolonged social and environmental deprivation.  Brain Changes in Response to Long Antarctic Expeditions https://www.nejm.org/doi/full/10.1056/NEJMc1904905?query=featured_neurology-neurosurgery Lonely Antarctic Expeditions Shrink People's Brains https://www.livescience.com/antarctic-expedition-changes-the-brain.html Books:  Stress of Life by Hans Selye Sweedish Study: OverKalix Study:  A Sweedish transgenerational study  “The Överkalix study (Swedish: Överkalixstudien) was a study conducted on the physiological effects of various environmental factors on transgenerational epigenetic inheritance. The study was conducted utilizing historical records, including harvests and food prices, in Överkalix, a small isolated municipality in northeast Sweden. The study was of 303 probands, 164 men and 139 women, born in 1890, 1905, or 1920, and their 1,818 children and grandchildren. 44 were still alive in 1995 when mortality follow-up stopped. Mortality risk ratios (RR) on children and grandchildren were determined based on available food supply, as indicated by historical data.” Wikipedia https://en.wikipedia.org/wiki/%C3%96verkalix_study” Wikipedia https://en.wikipedia.org/wiki/%C3%96verkalix_study  You can reach out to Prof Zoltan on his university’s research website to get an idea of his work and it also includes his email. Enjoy The Podcast? If it’s a “Oh Yes I did David!”  Then please, do yourself a huge favour and subscribe to the podcast.  5 Star Review Worthy? If it is we’d love your review. It really does go a long way to help us reach and serve more people.  Do you want to help other people prevent avoidable memory loss? Yes? One simple way is to share what you’ve learned today.  Here’s How:  Take a screenshot of the podcast, post it on social media, make a comment and link to the show, is one, very easy way to help cement your learning and brings you closer to action as well as gifting to others the seeds of better memory health!  FREE Guide To Help Prevent Memory Loss Grab a free copy of the 9 Principles for Memory Health For Life CLICK HERE.  A simple framework to reduce your risk for memory loss. Go on, what have you got to lose?   We have a lot of resources and resources to help you stop avoidable memory loss. If you’re interested to learn more about our services and programs, just go to our website. Of course you can reach me, David Norris, here on the website and connect with me on LinkedIn or Twitter.   To better memory health,  David P.S. Did you get the free guide?  If not, here’s the link. Disclaimer: The purpose of Memory Health Made Easy Podcast is to educate and to inform. It is no substitute for professional care by a doctor or qualified professional. This podcast is provided on understanding that it does not constitute medical or personal professional advice or services. Instead, we would encourage you to discuss your options with a health care provider who specializes in your particular needs.

Today’s fitness industry looks at exercise as a means of improving and maximizing performance.  We see large biceps and stronger legs as indicators of a healthy body.  This pushes us to have a compartmentalized view of movement that focuses on specialized activities, where we have a leg day or a chest day.  But having a gym or simple fitness-oriented view limits your ability to be resilient, to be well-rounded. Basically it limits the potential of the exercises to challenge your cognitive abilities. Compare that with how “we” used to move, for example, our hunter-gatherer ancestors.  Their movement isn’t just about working on one muscle group, one routine. A diverse and varied range of movement triggers brain engagement. It allows our brains to grow and mature new neurons leading to better memory health. This mindset about exercise and movement needs to change.  It’s no longer about intensity. Having an awareness of the unique and challenging demands we can impose on our bodies to squeeze out more opportunities for neurogenesis is key. If we understand how neurogenesis works and how to prompt it, we have a better chance of preventing avoidable memory loss.   Our brains can continue to build and maintain a rich network of neurons if we understand how the human body as an organism works. We have the chance to tap into this power if we want to. The truth is, we are meant to create and live a formidable life. In this show you’ll learn about: How we can squeeze more out of physical exercise by adding cognitive aspects to leverage neurogenesis Putting stress on the body through unique and challenging demands The phenomenon of movement poverty increasing our risks of sedentary dementia In today’s show, you will learn how to combine cognitive aspects to physical exercise to leverage neurogenesis and build a rich and dense hippocampus resilient to change. Listen To The Podcast Now.    About Our Guest Matt Rutley is a natural movement specialist in Australia. He is a bush skills instructor and the owner and head coach of health and fitness center, Stage Six. As one of the leading experts on moving your body the way it was designed to move, he has worked with clients of all ages including sporting teams, professionals, and Olympic athletes.     The Case for Neurogenesis Getting Interested In Functional Movement Exercise and Its Role Matt shares his childhood of doing a lot of physical and mental work, and his exposure later on to physical training.  Opening his own gym to give people the opportunity to do the things he was doing as a child led him to realize the backward approach to physical fitness and health. Diving into research into the human organism led to more questions. Our physical and mental well-being aren’t separate. What Is Critical To Be Able To Navigate Our Will We are the drivers to fixing our problems. Having an inquisitive mind is important to understand why our body works and reacts to certain ways. If you don’t impose a demand on your body, it will not get good at it. This is the principle Specific Adaptation to Imposed Demands (SAID).  Your body adapts to what you ask it to adapt to. Be specific about what you want, why you need it, and how the two correlate. Have an awareness of our physical capabilities and an understanding of what you want. How To Get Better Transference In Life There are different kinds of fitness.  We need to have a sustainable approach when it comes to exercise rather than being on edge all the time just to maximize performance. Most people don’t really have a good idea of whether they might be able to do something. Movement is the reason our brains exist. Exercise boosts brain activity.  Leveraging Movement To Boost Our Hippocampus Movements that are complex and adaptive maximize neurological engagement. The lack of disease in Blue Zones and hunter-gatherer populations.  Challenging ourselves more each time rather than getting used to a routine allows us to squeeze a bit more of the opportunities. Gamification and play-based activities provide a huge opportunity though there is resistance because of people’s perception that exercise is punishment. Changes happen when we put our body under stress to push the limits. Stress signals changes in our body. But too much stress leads to injury. Stress applied should be about purpose and application instead of reinforcing the no pain, no gain mindset.  Understanding why you need to go through that struggle allows you to be informed about the type of struggle and dosage needed.  The Problem With Mundane, Everyday Tasks Movements that are complex and adaptive maximize neurological engagement. If you have only one challenge, your body gets used to it.  To be adaptable, we have to constantly shift the goalpost. High-intensity training essentially works to outdo inactivity, but the intensity is too much. It’s better to spread out burning calories throughout the day in many different ways and with different stimuli and tasks. This is why people during our hunter-gatherer era are healthier. Lowering The Risks For Sedentary Dementia Use an app to set a timer to get up and stretch. Uprooting ourselves entirely from our comfort zones would only make our bodies resistant to change. As our body adjusts, add a new demand that you can layer on.  Adding variety such as changing the route or adding a different range of motion will add a new demand. Be brutally honest, practical, and realistic when goal setting.  Aim for consistency and frequency. Cast a lens around a 6-8 out of 10 level of challenge to drive neuroplasticity or brain change.  We are meant to be very formidable for life.  Harness the Power of Neurogenesis Do the things you want to get better at.  Things will only get worse if you don’t do anything. Be patient with your body, work with it rather than against it. There’s no magic bullet, but there’s a magic process.   Previously Recommended Resources   Articles:     Psychobiotics in mental health, neurodegenerative and neurodevelopmental disorders    Cheng et al, (2019) https://www.sciencedirect.com/science/article/pii/S1021949819300158     Melancholic microbes: a link between gut microbiota and depression?    Prof T. G. Dinan  & Prof. J. F. Cryan: https://onlinelibrary.wiley.com/doi/full/10.1111/nmo.12198   Books: Psychobiotics Revolution by Scott C Anderson    Memory Wise by Dr Anne Unkenstein This book explains how memory works and the changes that occur as we age.  You can reach out to Matt on his website to get an idea of the whole range of things they do.    Enjoy The Podcast? If it’s a “Oh Yes I did David!”  Then please, do yourself a huge favour and subscribe to the podcast.  5 Star Review Worthy? If it is we’d love your review. It really does go a long way to help us reach and serve more people.  Do you want to help other people prevent avoidable memory loss? Yes? One simple way is to share what you’ve learned today.  Here’s How:  Take a screenshot of the podcast, post it on social media, make a comment and link to the show, is one, very easy way to help cement your learning and brings you closer to action as well as gifting to others the seeds of better memory health!  FREE Guide To Help Prevent Memory Loss Grab a free copy of the 9 Principles for Memory Health For Life CLICK HERE.  A simple framework to reduce your risk for memory loss. Go on, what have you got to lose?   Of course you can reach me, David Norris, here on the website and connect with me on LinkedIn or Twitter.   To better memory health,  David P.S. Did you get the free guide?  If not, here’s the link.    Disclaimer: The purpose of Memory Health Made Easy Podcast is to educate and to inform. It is no substitute for professional care by a doctor or qualified professional. This podcast is provided on understanding that it does not constitute medical or personal professional advice or services. Instead, we would encourage you to discuss your options with a health care provider who specializes in your particular needs.

How well do you understand your body’s signals to make decisions about maintaining your health and preventing disease? Stress has a tremendous effect on our health and memory in a way that there is a downregulation in the signals sent by our brain to the rest of our bodies. There is a rich neurological symphony that comes under threat when we are stressed. Our healthcare system is focused on traditional treatment methods of medication and surgery. But evidence-based research has come up supporting how lifestyle medicine can prevent and even reverse chronic diseases. This is very crucial as the more we know how our bodies react to stress and how deeply it affects the cells, tissues, and organs of our body, the better we can help our bodies heal. Because ultimately, this is the reason our brains are sending these signals. In this show you’ll learn about: Whether we are doing the best approach to improving our health Evidence-based support on ways to heal and reverse chronic diseases Why and how lifestyle medicine works In today’s show, you will learn the mechanism of how stress affects our bodies and what we can do to improve our life. Listen To The Podcast Now.  About Our Guest Dr Tom Guilliams has a doctorate in molecular immunology from the Medical College of Wisconsin in Milwaukee. He has spent two decades investigating the mechanisms and actions of lifestyle and nutrient based therapies. He serves as an adjunct assistant professor at the University of Wisconsin-School of Pharmacy and is VP of Science for Ortho Molecular Products. He is the founder and president of The Point Institute and has written several teaching manuals functional to the integrative medical community. He is the author of several publications, including The Original Prescription.    Understanding the Human Condition  Why Does Dr Tom Focus On Lifestyle Medicine ? Dr Tom has always been interested in biology and how the world works. Working with a dietary supplement company exposed him to non-traditional ways of asking questions and looking at connections between healing and lifestyle medicine. Access to research literature allowed him to continue investigating the healing properties of the human body. How Lifestyle and Environment Affects Our Bodies Our bodies will prioritize certain mechanisms, behaviors, and cellular performances that are most important when dealing with a stress response. The cumulative effect bad habits have on our bodies. The Signals Of Life We Should Pay Attention To The seven areas we want to look at - diet and nutrition, physical activity, stress response, circadian rhythm, environmental factors, hygiene and health factors, and purpose and community. The seven areas are interdependent and aren’t isolated from each other. Our Concept of Stress People’s perception of stress is tied to the the ability to control the outcomes they want to control. Most of the time stress has to do with time and responsibilities. How the Exposure to Stress Changes our Bodies There are two levels of the stress response - the fight or flight response and the HPA axis. An imbalance happens when a physical response is triggered when there is no physical need for the energy generated. Our body maladapts to the constant disconnect between our stressors and our physiological needs.  Chronic Stress and Our Body Physiological functions in the body are downregulated by chronic stress. We learned to self-medicate through durational use of drugs and caffeine to distract ourselves from being under chronic stress. Our brain protects us from constant stress by downregulating leading to low cortisol levels. How Do We Get People to Take Control of Their Personal Habits and Routines to Reduce Chronic Stress Clinicians and patients need to know the importance of understanding signals and how nutrients affect the body. We have to empower people so they’ll realize that they make the choices on what they put in their body.  We should shift our mindset from evidence-based medicine to medicine-based evidence. Our current system is not geared towards avoiding drugs or surgery.  Answering a perceived stress questionnaire or doing a stress inventory are simple yet effective ways to increase awareness of stress. Think about what you can do about things that are NUTS - things that are New, things that are Uncontrolled, things that Threaten us or give us a Sense of disequilibrium. We need to think outside of the box and not deal exclusively with just cortisol or epinephrine. The Epigenetics of the Stress Response One generation’s stressors are passed down to the next generation. How we responded to stress while we were young affects our ability to deal with stressors later as we get older. Children do not produce Docosahexaenoic acid (DHA), which acts as a counter balancing beneficial hormone. This makes them more vulnerable to stress. Reducing Your Risk Your genetics or the healthcare system should not dictate whether you’re healthy or not.  Healthcare professionals should believe and empower their patients to do the things they should do.  Stress and the Hippocampus Stress impairs many hippocampus-dependent memory tasks.   The ability to connect and have a robust memory is reduced. The neural behaviour at the heart of learning is under threat by stress.  Stress affects our buffering capacity or our resilience to deal with changes. Resources The Original Prescription by Dr Thomas G. Guilliams with Roni Enten. The Role of Stress and the HPA Axis in Chronic Disease Management: Principles and Protocols for Healthcare Professionals: https://www.pointinstitute.org/shop/ N.U.T.S (Novel, Unpredictable , Threat, Sense of Control): Detailed summary article for GPs and Health Professionals: https://www.racgp.org.au/afp/2013/august/chronic-stress/ The recipe for stress are universal and so are the ingredients. Here’s a short summary of N.U.T.S.: https://humanstress.ca/stress/understand-your-stress/sources-of-stress/ A great article about applying N.U.T.S in education can be found in the Centre for Studies on Human Stress’s monthly publication Mammoth: https://humanstress.ca/Documents/pdf/Mammouth-Magazine/Mammoth_vol5_EN.pdf Perceived Stress Scale: PSS : https://das.nh.gov/wellness/docs/percieved%20stress%20scale.pdf The Holmes-Rahe Stress Inventory or Social Readjustment Rating Scale: (Stressful Life Events checklist. You can take the test here: https://www.stress.org/holmes-rahe-stress-inventory or learn more about the inventory’s development, evidence and application: (https://www.simplypsychology.org/SRRS.html) Stress effects on the hippocampus: a critical review Kim EJ, Pellman B, Kim JJ. Learn Mem. 2015;22(9):411–416. Published 2015 Aug 18. doi:10.1101/lm.037291.114 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4561403/   Stress and your Memory (Hippocampus)   Goleman, D. (2006). Social intelligence: The new science of human relationships. https://psycnet.apa.org/record/2006-13172-000 You can reach out to Tom on his website, where you can also access his whitepapers and ebook. Enjoy The Podcast? If it’s a “Oh Yes I did David!”  Then please, do yourself a huge favour and subscribe to the podcast.  5 Star Review Worthy? If it is we’d love your review. It really does go a long way to help us reach and serve more people.  Do you want to help other people prevent avoidable memory loss? Yes? One simple way is to share what you’ve learned today.  Here’s How:  Take a screenshot of the podcast, post it on social media, make a comment and link to the show, is one, very easy way to help cement your learning and brings you closer to action as well as gifting to others the seeds of better memory health!  FREE Guide To Help Prevent Memory Loss Grab a free copy of the 9 Principles for Memory Health For Life CLICK HERE.  A simple framework to reduce your risk for memory loss. Go on, what have you got to lose?   Of course you can reach me, David Norris, here on the website and connect with me on LinkedIn or Twitter.   To better memory health,  David P.S. Did you get the free guide?  If not, here’s the link.  Disclaimer: The purpose of Memory Health Made Easy Podcast is to educate and to inform. It is no substitute for professional care by a doctor or qualified professional. This podcast is provided on understanding that it does not constitute medical or personal professional advice or services. Instead, we would encourage you to discuss your options with a health care provider who specializes in your particular needs.

You’ve no doubt sat in your science classes ( gosh that feels like a long time ago) and learned about the theory of evolution.  Quick refresher: It’s about how the fittest survive the harsh changes in the environment and comes out as the victor. But we regularly hear about new diseases, giving us more reasons to be vigilant about our overall health. How are we supposed to get through life as healthily as we could? With the spread of contagious diseases and health risks, our body needs a line of defense that would keep us immune and protected. Hold up, don’t get too stressed about it! We do have ways to protect our health, and it’s not just through supplements. Presenting... the armada of teeny-tiny microbiomes in our gut! That’s right! These microorganisms stand at the vanguard of all the dangerous battles that we face every day!  Did you know that aside from shielding us from potential harm from our environment, they can also affect our cognitive processes? They do so much of the heavy lifting to break food down into body building, brain nourishing information. Yes, that’s right. And knowing more about how it all works can definitely help us all have sharper minds and better memory health.Let’s put your battle gear on as we learn from the National Geographic science communicator, Gut Bug Pioneer and author, Scott Anderson. He’ll tell us how to build on our natural line of defense and train it to fight at its best. I’m sure you’re now also asking, “How can I keep their numbers growing?” No worries, we got you.  In this show you’ll learn about:  The role of the gut microbes in your immune system  How gut microbes affect your mental health How your diet plays a significant role in maintaining a healthy level of good microbes inside your body.  In today’s show, you will learn how to optimise your health and cognitive fitness though the power of your microbiome!  Let’s now power up our body’s line of defense and boost the bugs for brain power!  Listen To The Podcast Now.  About Our Guest Scott C. Anderson is a scientist who specialises in health and technology. He is the author of several science books, including Human Embryonic Stem Cells and co-authored multinational best selling The Psychobiotic Revolution. The Role of Microbes and Our Brain Health  Why Do We Have These Bacteria?  We can never get away from bacteria. They are ubiquitous and coat every surface of the earth. Certain bacteria grew with us, and we grew up with them in a way that was beneficial to both of us. A lot of them are unique to humans. These bacteria have become used to us. They help in protecting us from pathogens. Two Forms of Human Immunity  First, the innate immune system is fighting bacteria in our environment.  Second, the adaptive immune system helps us deal with things our body has never encountered before. This system functions more like hit or miss.  How Can Bacteria Build Our Adaptive Immunity It takes a bacterium to fight a bacterium. We need to live together with our gut bacteria and recruit them to fight the pathogens of the outside world.  It can be good or bad, depending on who is in charge.  A lot of those bacteria are what makes a good set of microbes in our gut called microbiota.  The Human Gut and Its Microorganisms The gut consists of the whole alimentary canal, starting from our mouth all the way to the anus. Our microbiome is composed of a broad variety of microorganisms that have specific roles to play within the alimentary canal. There are situations when some of the harmful bacteria, microorganisms and their metabolites can get into our blood system, especially when our immune system is down. That’s when we get inflammation, the immune system’s alarm bells are starting to ring. They can also get into the brain through the blood and cross the blood brain barrier. Bacteria associated with gingivitis have been found in people's brains living with dementia on autopsy.  How Bacteria Can Affect the Brain  First, it can affect the brain through the vagus nerve. The second way is through the immune system. The third is through the hormonal system through the HPA axis (hypothalamus, pituitary and adrenal gland). Now, researchers are looking into whether bacteria can get to our brain through the metabolites they produce. Drugs and Our Immune System Recent studies would show that some medications we are taking are fighting the bacteria; in the process, they are also killing our own cells. There is collateral damage when we try to fight bacteria and end up damaging our cells as well. How Can We Create a Healthy Relationship with Our Microbiome?   One of the challenges is not knowing enough about probiotics. Some of the available supplements in the market cannot be trusted. However, we can get probiotics without resorting to supplements. We can do this by consuming probiotic foods like kimchi, yoghurt and sauerkraut.  Changes in diet can lead to a more diverse microbiota. The more different species you have, the better.  The Mediterranean diet has been strongly associated with reduced inflammation. Fish, the main protein source in the diet, has high omega 3 ( DHA= docosahexaenoic acid), and EPA = eicosapentaenoic acid) which is a key fatty acid for the brain. Several studies associate higher omega-3 intake with decreased age-related mental decline and a reduced risk of Alzheimer's disease You can also lower inflammation by feeding your gut bacteria fibre. Fibre! Fibre! Fibre! Oi! Oi! Oi!  Almost every known chronic disease like cancer, Alzheimer’s, diabetes and Parkinson’s have their roots in systemic inflammation. Many systemic inflammation comes from the gut.  Aim to keep a robust balance of bacteria, as one pillar to supporting your memory health. There’s almost a upside for every single organ in your body,  especially your beautiful brain. It’s a win - win game really. Happy Bugs = Happy Life  Bacteria and Protein Build-Up Our immune system tracks down and identifies some of the building blocks of the proteins involved with bacteria. The immune system may be in charge of the goodness or badness that comes as a consequence.  Our immune system may react differently depending on the medicine that will be given to a person.  Food Recommendation  Avoid foods which contain preservatives and emulsifiers and those that come farther than the source.  Avoid foods with pesticides, herbicides and fungicides. These chemicals can be poisonous to your microbiome gut citizens. Try the Mediterranean, Nordic or Japanese diet. Eat whole foods and whole grains. Have as much fibrous food as possible.  Resources The Psychobiotic Revolution by Scott Anderson with John Cryan and Ted Dinan Healthy aging and dementia: findings from the Nun Study: The Nun Study is a longitudinal study of 678 Catholic sisters 75 to 107 years of age who are members of the School Sisters of Notre Dame congregation. https://www.ncbi.nlm.nih.gov/pubmed/12965975     How You Eat Directly Impacts Your Mood:  New Scientist article: https://www.newscientist.com/article/mg24332460-500-how-what-you-eat-directly-influences-your-mental-health/    Gut and Mood Valles-Colomer, M., Falony, G., Darzi, Y., Tigchelaar, E. F., Wang, J., Tito, R. Y., … Raes, J. (2019). The neuroactive potential of the human gut microbiota in quality of life and depression. Nature Microbiology, 1. https://doi.org/10.1038/s41564-018-0337-x    You can reach out to Scott on his website, Facebook, and Twitter account. You may also want to check out Psychobiotic Revolution to learn more about how microbes can affect your mood and help maintain your brain health. Enjoy The Podcast? If it’s a “Oh Yes I did David!”  Then please, do yourself a huge favour and subscribe to the podcast.  5 Star Review Worthy? If it is we’d love your review. It really does go a long way to help us reach and serve more people.  Do you want to help other people prevent avoidable memory loss? Yes? One simple way is to share what you’ve learned today.  Here’s How:  Take a screenshot of the podcast, post it on social media, make a comment and link to the show, is one, very easy way to help cement your learning and brings you closer to action as well as gifting to others the seeds of better memory health!  FREE Guide To Help Prevent Memory Loss Grab a free copy of the 9 Principles for Memory Health For Life CLICK HERE.  A simple framework to reduce your risk for memory loss. Go on, what have you got to lose?   Of course you can reach me, David Norris, here on the website and connect with me on LinkedIn or Twitter.   To better memory health,  David P.S. Did you get the free guide?  If not, here’s the link. Disclaimer: The purpose of Memory Health Made Easy Podcast is to educate and to inform. It is no substitute for professional care by a doctor or qualified professional. This podcast is provided on understanding that it does not constitute medical or personal professional advice or services. Instead, we would encourage you to discuss your options with a health care provider who specializes in your particular needs.

Here’s How Bill Got His Brain’s Mojo Back Bill Gasiamis’s Personal Story of How He Healed His Brain After A Stroke There’s a famous saying that goes, ‘Health is wealth’. Like going to the bank and making regular deposits- the benefits build up over time. Easier said than done, though. It is challenging to eat right and stay active if it’s not ingrained in your lifestyle. But- when you draw down too much- the body and brain can take a hit.  Sadly for some we wait until a major health event, 1- 2 Kapow! combination and all of sudden you’re on the floor.  When our health is threatened, our entire life gets affected. I can think of so many unhealthy habits that lead to disabling and fatal consequences. Overwork, excessive drinking, smoking... The list goes on! Let’s not wait for your system breakdown. Today’s show with Bill Gasiamis is a real memory health warrior story of where it went completely pear-shaped to how he built and sustained brain optimising healthy habits.  This show is for you if  You’re  pushing the red line You’re compromising on healthy routines Your sleep suffering You’re juggling life and feeling more stretched than Elasta-girl  Stroke, Brain Bleed, Cerebrovascular Accident or CVA - how can you come back from the MASSIVE impact this has on your physical, mental and emotional abilities?    In this episode, Bill Gasiamis shares his own experience with stroke and how his life has taken a turn for the better afterwards. He shares his key healthy habits, coping mechanisms and insightful lessons which were pillars of his recovery and now bedrock of his life.   There is a lot we can learn from how Bill Gasiamis got his brain’s mojo back.    Bill’s unhealthy habits he didn’t know were ruining his life (you might be doing them too!) How our beliefs about productivity can cause us to overwork and neglect our health How to change your habits and reclaim your brain after recovering from a disease Is there a single method to calming and improving your mind? The power of your brain to heal itself with the right nudges   Today’s podcast will help you address how you perceive health, understand how your habits affect you, and move towards a healthier lifestyle for better brain health. Stroke survivor or not,  there is a lot here for you to learn from what it means to make massive change and the benefits of it.  You might just find healing too!   Listen To The Podcast Now.  About Our Guest Bill Gasiamis is a four-time stroke survivor and founder of Recovery After Stroke. The community aims to help people heal their brains through a systematic process he has made himself. He also authored 7 Questions to Ask Your Doctor About Your Stroke and hosts webinars, coaching seminars and podcast episodes regularly. Healing the Brain After a Stroke The Wake-Up Call In 2012, Bill found himself overworked and complaining about everything being difficult. It was far from his upbeat and calm demeanour.  In February, he experienced his first brain haemorrhage. It was an arteriovenous malformation. This incident was Bill’s wake-up call that his health was misaligned and he needed to do something with it. Perception of Health  Before all the stroke attacks, Bill had always thought he was a relatively healthy guy. He would describe himself as driven, motivated and focused.  Looking back, Bill says he only thought he was healthy back then. In reality, his habits consist of a few healthy habits and a lot of unhealthy ones. He had vices like excessive drinking and smoking and some other bad habits like lack of sleep and lack of de-stressing activities. On Being Overworked  A huge reason why Bill wasn’t able to track his health is that he did not have enough time for it. Not acknowledging unhealthy habits and being busy are a deadly loop you are putting your body in.  Becoming busy can cause you to overlook small habits which can affect your health quickly.  Cultural and Historical Implications of Becoming Overworked Bill’s parents came from a poverty-stricken place after World War 2. Hence, when they moved to Australia, working many hours to bring in more income became their mindset.  We can inherit beliefs and routines from our parents, such as how they view their work or how they produce outcomes.  It’s important to realise that as humans, we need time off from work and our everyday tasks.  How Habits Contribute to Health Many of us may already be overworked and into unhealthy habits now.  Long-term habits are hard to change, and it can affect our health in the long run.  The Fear of Losing our Brain Experiencing a stroke makes one fear for his/her cognitive skills.  There is fear that the brain capacity will no longer be at par with how it used to be before the stroke. Reclaiming Your Brain through Healthy Habits Reclaiming your brain after a stroke involves acknowledging that they may be some parts you cannot control. Instead, focus on areas which you can control, heal, and improve on. Bill started by stopping all his bad habits like smoking and drinking. Additionally, he also avoided consuming inflammatory foods. Towards A Better Brain Healthier habits allowed Bill’s memories to come back and his brain to slowly heal. Starting and sticking to healthy habits doesn’t have a deadline. It will still benefit us at any time of our lives.  Connection Between Mind and Body The body’s wellbeing affects the resilience of the mind and the heart. A well-balanced body also balances our emotional health and hones our decision-making skills. Ultimately, this will allow you to know which things you have control and no control over. Resilience Despite Risks Be okay with the fact that there are some things you have no control of. Do not linger on these and focus your attention on things you can control. It is through difficult times that we thrive and grow. From this, our brain and body will benefit greatly. Steps to Brain Health Build an effective support system. Get proper nutrition. Quiet the mind. Meditate, relax and always get quality sleep.  Be grateful. No matter how hard it is, try to be thankful and give back to others. Finding Your Own Path to Brain Health There is no single method to quieting the mind and making it better. For some, meditation may work; for others, it may not. It’s all about connecting with yourself and figuring out what works best for you. There are several pathways to help the mind. Be curious and explore which one may work. Effects on Personal Relationship Stroke can cause changes in a person’s personality. It may suddenly make them more aggressive, thus resulting in more fights.  It’s helpful to remain honest, patient, and open to each other at all times.  For Bill, stroke has made his wife and him better at communicating and giving people space. Moments like this can also be a learning opportunity for our partners to grow as well. Dealing with Your Identity Recovering from a life-changing event such as a stroke can make a person develop a ‘growth mindset’—that is, wanting to take on several opportunities and discovering new paths.  Do not force the people in your life to move in the direction you want for yourself.  Surround yourself with people who will support the changes in your life.   You can reach out to Bill Gasiamis on his website, www.recoveryafterstroke.com, where you can download his podcast episodes and his upcoming 10-step stroke recovery programme. He also has an Instagram account, @recoveryafterstroke, where you can send him a message about your concerns. Enjoy The Podcast?   If it’s a “Oh Yes I did David!”  Then please, do yourself a huge favour and subscribe to the podcast.  5 Star Review Worthy? If it is, we'd love your review. It really does go a long way to help us reach and serve more people.  Do you want to help other people prevent avoidable memory loss? Yes? One simple way is to share what you’ve learned today.  Here’s How:  Take a screenshot of the podcast, post it on social media, make a comment and link to the show, is one, very easy way to help cement your learning and brings you closer to action as well as gifting to others the seeds of better memory health!  FREE Guide To Help Prevent Memory Loss Grab a free copy of the 9 Principles for Memory Health For Life CLICK HERE.  A simple framework to reduce your risk for memory loss. Go on, what have you got to lose?   Of course you can reach me, David Norris, here on the website and connect with me on LinkedIn or Twitter. To better memory health,  David P.S. Did you get the free guide?  If not here’s the link.  Disclaimer: The purpose of Memory Health Made Easy Podcast is to educate and to inform. It is no substitute for professional care by a doctor or qualified professional. This podcast is provided on understanding that it does not constitute medical or personal professional advice or services. Instead, we would encourage you to discuss your options with a health care provider who specializes in your particular needs.

If you’ve ever failed to make a new habit stick, you’re soooo not alone on this one. New Year Habits - Schmabbits, that almost sounds like rabbits and they act like it, right? Start off bouncing with energy, follow a path, get distracted with other greener, juicer patches, wanders off and all of a sudden it’s breeding new ideas, guilt and all sorts of other charged up ideas about WHY it didn’t work. Well enough already! Don’t get me wrong, the new year ( or any other calamitous moment < BIG  Health Event> in life) is the trigger for many people, maybe like you, to focus on what’s important, what you want.  It revs the engine of possibility and hope so….   you set a plan, you get the gear, get the stuff to make it happen, you prioritise your focus and energy, you start. But, life gets in the way right?  Yep, more likely than not, we end up forgetting about it or giving up on it. BUT, why does it work for some and not others. …I’ve often stared at the white wall and grabbed another Tim Tam and thought “Is there something wrong with me?”  Maybe I’m not dedicated enough, maybe I’m not motivated, maybe I’m not…  Sure, it takes dedication and commitment to form a new habit. There’s also a lot we can learn from neuroscience on how you can crack the new habit code.  OK, time to put the Tim Tam down and turn it up because we're joined by Dr Melissa Davis of Renaissance Periodization. Dr Mel is World Champion martial artist, doctor of neuroscience and behaviour change coach.    Martial Artist Champion + Dr of Neuroscience + Behaviour Change = Knockout Habit Show Exercise is no doubt a massive pillar to better brain health and Dr Mel offers up a recipe for achieving your goals. In the show, you’ll learn about  What exercise does and why it’s an important liffe factor at any age - yes any age! The strategies and methods based in neuroscience you can use to make a physical exercise habit stick.  Dr Mel shines a light on the big blockers to your success and what to do about them.  How to pierce the veil on published information to see if it really does work and is it worth your time, energy and very likely dollars Dr Mel also busts a few nutrition myths along the way Today’s show will help you kick down the doors, throw old habits on the tatami mat and tighten your hold on what you really want. Here’s to forming memory health habits that stick!  Listen To The Podcast Now.  About Our Guest: Dr Melissa Davis has ten years of research experience in neurobiology, with her works featured in Scientific American. She is a lifelong Brazilian Jiu-Jitsu athlete and scholar, who has represented the United States in international Abu Dhabi World Pro Competition. She specializes in helping clients utilize tools in losing weight, gaining muscle, and performing.  Make Your Physical Exercise Habits Stick Understanding the Brain There is a lot of information in classes and in scientific papers that are not accessible to people because they haven't been trained to read papers. Reading a science paper takes training to understand the statistics and jargon. The Role of Exercise in Longevity With retained muscle mass longer into old age, you get fewer chances of injuries that may lead to death or dependence on others. Through exercise, you get better cognitive function for a longer time. It increases the quality of life. Why Don't Our Exercise Behaviors Stick? What you want to do differs from what you're used to doing. The new year's resolution effect: People want to make a massive change all at once. The biggest mistake is wanting a fast process and fast results. Navigating the Space Forming a habit, or breaking away from it takes one step at a time—it takes time, work, and dedicated effort. Reward yourself for even the smallest achievement. The Guilt Realm Give yourself credit for making little changes. Don't beat yourself up for not being perfect. Taking responsibility for your failures prevents the external locus of control that takes away your capability to make a change. Engineer Success: 4 Tips To Make Your Habits Stick  Take it in small steps. Start with three or four days a week, and then eventually every other day. Tie the habit with an activity that already exists in your lifestyle and schedule. Track what's gotten in your way this week and strategize how you will solve it for the next week. It's just a matter of finding ways to trick ourselves into doing it, sticking with it, monitoring how often we're doing it, and continuing to improve. The Importance of Social Support Twofold benefit: It's not only helpful for achieving goals, but it's also helpful for mood and longevity. Resistance Training and Nutrition Protein supports growth, and it also supports a better quality of life. Exercise, including resistance training, decreases the chances of developing cancer, according to the American Statistical Association. Anything where your muscles are contracting against resistance, is resistance training. Resistance training might be different from person to person depending on how long they've been training and the physical state in which they're starting. Resources Articles Yuan et al, (2012)  An enriched environment improves cognitive performance in mice from the senescence-accelerated prone mouse 8 strain Role of upregulated neurotrophic factor expression in the hippocampus: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4302529/  Griñán-Ferré, et al, (2018). Environmental Enrichment Improves Cognitive Deficits, AD Hallmarks and Epigenetic Alterations Presented in 5xFAD Mouse Model https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6104164/    Vanessa Doulames, Sangmook Lee & Thomas B. Shea (2014) Environmental enrichment and social interaction improve cognitive function and decrease reactive oxidative species in normal adult mice, International Journal of Neuroscience, 124:5, 369-376, DOI: 10.3109/00207454.2013.84844   3 Resources to Help You Read a Scientific Paper Infographic: How to read a scientific paper by Natalia Rodriguez on Elsevier An easy read introduction: how to read a scientific paper from Science Buddies How to Read and Understand a Scientific Paper: A Step-by-Step Guide for Non-Scientists by Jennifer Raff on HuffPost Books Atomic Habits by James Clear The RP Diet For Endurance by Dr Alex Harrison, Michelle Hower, and Dr Melissa Davis Supplementary Materials RP Diet App and RP Coaching Renaissance Woman You can reach out to Dr Mel by sending an email to the Renaissance Periodization website. You may also connect with her on Instagram. Check out Dr Mel’s comprehensive review of the Game Changers documentary. Enjoy The Podcast?   If it’s a “Oh Yes I did David!”  Then please, do yourself a huge favour and subscribe to the podcast.  5 Star Review Worthy? If it is we’d love your review. It really does go a long way to help us reach and serve more people.  Do you want to help other people prevent avoidable memory loss? Yes? One simple way is to share what you’ve learned today.  Here’s How:  Take a screenshot of the podcast, post it on social media, make a comment and link to the show, is one, very easy way to help cement your learning and brings you closer to action as well as gifting to others the seeds of better memory health!  FREE Guide To Help Prevent Memory Loss Grab a free copy of the 9 Principles for Memory Health For Life CLICK HERE.  A simple framework to reduce your risk for memory loss. Go on, what have you got to lose?   Of course you can reach me, David Norris, here on the website and connect with me on LinkedIn or Twitter. To better memory health,  David P.S. Did you get the free guide?  If not here’s the link.  Disclaimer: The purpose of Memory Health Made Easy Podcast is to educate and to inform. It is no substitute for professional care by a doctor or qualified professional. This podcast is provided on understanding that it does not constitute medical or personal professional advice or services. Instead, we would encourage you to discuss your options with a health care provider who specializes in your particular needs.

ODE TO NAPOLEON BUONAPARTE by Lord Byron with annotations from Peter Cochran [Byron wrote the poem in several stages. The earliest manuscript (at Texas) was created on April 10th 1814, and contains stanzas 1, 4, 6-12, and 14-16; Byron then added stanzas 5, 13, 2, and 3 to it. Stanzas 17, 18 and 19 were written – so it used to be said – at the request of John Murray, to increase the size of the book and thus to avoid paying stamp tax on it. But Andrew Nicholson, in Napoleon’s ‘last act’ and Byron’s Ode, (Romanticism 9.1, 2003, p.68) writes that there was no such condition attached to stamp tax.The Ode was published at high speed, first anonymously (with fifteen stanzas) on April 16th 1814. All editions from the third onwards have an additional stanza 5. Not until the twelfth edition does Byron’s name appear. Stanzas 17, 18, and 19 were not printed in Byron’s lifetime. Byron wanted to dedicate the poem to Hobhouse, but Hobhouse declined.]   “Expende Annibalem:—quot libras in duce summoInvenies?—— JUVENAL, Sat.X. “The Emperor Nepos13 was acknowledged by the Senate, by the Italians, and by theProvincials of Gaul; his moral virtues, and military talents, were loudly celebrated; and thosewho derived any private benefit from his government, announced in prophetic strains therestoration of public felicity.* * * * * * * * * * * * *“By this shameful abdication, he protracted his life a few years, in a very ambiguous state,between an Emperor and an Exile, till———— Gibbon’s Decline and Fall, vol. 6, p.220.   1. ’Tis done – but yesterday a King! And armed with Kings to strive – And now thou art a nameless thing: So abject – yet alive! Is this the Man of thousand thrones,  Who strewed our earth with hostile bones, And can he thus survive? Since he, miscalled the Morning Star, Nor man nor fiend hath fallen so far. – 2. Ill-minded man! why scourge thy kind  Who bowed so low the knee? By gazing on thyself grown blind, Thou taught’st the rest to see; With might unquestioned – power to save – Thine only gift hath been the grave  To those that worshipped thee; Nor till thy fall could mortals guess 12: “Put Hannibal in the scales: how many pounds will that peerless / General mark up today?” – tr.Peter Green. The first of many references to historical and mythical over-reachers with which B. cutsNapoleon down to size.13: Julius Nepos, Emperor of the Western Roman Empire after it had ceased to exist. Killed by his ownmen.14: BYRON’S NOTE: Lucifer was Satan’s name before he rebelled and fell. Ambition’s less than littleness! – 3. Thanks for that lesson – it will teach To after-warriors more  Than high Philosophy can preach, And vainly preached before. That spell upon the minds of men Breaks, never to unite again, That led them to adore  Those Pagod things of sabre-sway, With fronts of brass, and feet of clay. 4. The triumph, and the vanity, The rapture of the strife * – The earthquake-voice of Victory,  To thee the breath of Life; The sword, the sceptre, and that sway Which Man seemed made but to obey, Wherewith Renown was rife – All quelled! – Dark Spirit! what must be  The Madness of thy Memory!* Certaminis guadia, the expression of Attila in his harangue to his army, previous to thebattle of Chalons, given in Cassiodorus. 5 The Desolator desolate! The Victor overthrown! The Arbiter of others’ fate A Suppliant for his own! Is it some yet imperial hope That with such change can calmly cope, Or dread of death alone? To die a Prince – or live a slave – Thy choice is most ignobly brave! 6. He * who of old would rend the oak, Dreamed not of the rebound; Chained by the trunk he vainly broke – Alone – how looked he round? Thou, in the sternness of thy strength,  15: Attila the Hun lost the battle of Challons (451 AD).16: Received stanza 5 does not appear in the first editions.17: Echoes Johnson, The Vanity of Human Wishes, 213-14: Condemn’d a needy Suppliant to wait, /While Ladies interpose, and Slaves debate. A reference to Charles XII of Sweden, Johnson’s equivalentto Juvenal’s Hannibal.18: Napoleon attempted suicide while this poem was in proof stage. An equal deed hast done at length, And darker fate hast found: He fell, the forest prowlers’ prey; But thou must eat thy heart away!* Milo.19 7. The Roman, * when his burning heart  Was slaked with blood of Rome, Threw down the dagger – dared depart, In savage grandeur, home. – He dared depart in utter scorn Of Men that such a yoke had borne,  Yet left him such a doom! His only glory was that hour Of self-upheld abandoned power. – And Earth hath spilt her blood for him, Who thus can hoard his own! And Monarchs bowed the trembling limb, And thanked him for a throne! Fair Freedom! we may hold thee dear, When thus thy mightiest foes their fear In humblest guise have shown. Oh! ne’er may tyrant leave behind A brighter name to lure mankind!  11. Thine evil deeds are writ in gore, Nor written thus in vain – Thy triumphs tell of fame no more, Or deepen every stain: If thou hadst died as Honour dies.  Some new Napoleon might arise, To shame the world again – But who would soar the solar height, To set in such a starless night? 12. Weighed in the balance, hero dust  Is vile as vulgar clay; Thy scales, Mortality! are just To all that pass away: But yet methought the living great Some higher sparks should animate,  To dazzle and dismay: Nor deem’d Contempt could thus make mirth Of these, the Conquerors of the earth. 13. And she, proud Austria’s mournful flower, Thy still imperial bride; How bears her breast the torturing hour? Still clings she to thy side? Must she too bend, must she too share Thy late repentance, long despair, Thou throneless Homicide?  If still she loves thee, hoard that gem, – ’Tis worth thy vanished Diadem!14. Then haste thee to thy sullen Isle, And gaze upon the Sea; That element may meet thy smile – It ne’er was ruled by thee! 22: Napoleon’s second wife, Maria Louisa, daughter of the Austrian Emperor.23: Elba. Or trace with thine all idle hand In loitering mood upon the sand That Earth is now as free! That Corinth’s pedagogue hath now  Transferred his by-word to thy brow. – 15. Thou Timour! in his Captive’s cage * What thoughts will there be thine, While brooding in thy prisoned rage? But one – “The World was mine!”  Unless, like he of Babylon, All Sense is with thy Sceptre gone, Life will not long confine That Spirit poured so widely forth – So long obeyed – so little worth!  * The cage of Bajazet, by order of Tamerlane. 16. Or, like the thief of fire * from heaven, Wilt thou withstand the shock? And share with him, the unforgiven, His vulture and his rock! Foredoomed by God – by man accurst, And that last act, though not thy worst, The very Fiend’s arch mock; † He in his fall preserved his pride, And, if a mortal, had as proudly died! * Prometheus.† “The fiend’s arch mock—“To lip a wanton, and suppose her chaste.”— Shakespeare.29 There was a day – there was an hour,  24: English naval victories, particularly those of Nelson, had destroyed French naval power.25: Dionysus the Younger of Syracuse, the tyrant whom Plato tried to tutor, was expelled from the cityand set himself up as a schoolteacher in Corinth.26: Nebuchadnezzar.27: BYRON’S NOTE: Legend has it that, upon defeating him, Tamburlaine the Great imprisonedBajazet, the Turkish Emperor, in a travelling cage. Byron parallels Bajazet with Napoleon andTamburlaine with Wellington.28: BYRON’S NOTE: Prometheus, who was punished by Zeus for stealing fire from Heaven andgiving it to Man. Fastened to a rock, he was visited daily by a vulture which ate his liver. B. wrote thefollowing at some time in 1814, addressed to Napoleon, and referring to Prometheus:Unlike the offence, though like would be the fate,His to give life, but thine to desolate;He stole from Heaven the flame, for which he fell,Whilst thine was stolen from the native Hell. (CPW III 269)29: BYRON’S NOTE: Iago’s words at Othello, IV i 70-1. While earth was Gaul’s – Gaul thine – When that immeasurable power Unsated to resign Had been an act of purer fame Than gathers round Marengo’s name And gilded thy decline, Through the long twilight of all time, Despite some passing clouds of crime. 18. But thou forsooth must be a King And don the purple vest, As if that foolish robe could wring Remembrance from thy breast. Where is that faded garment? where The gewgaws thou wert fond to wear, The star,31 the string, the crest? Vain froward child of Empire! say, Are all thy playthings snatched away?19. Where may the wearied eye repose When gazing on the Great; Where neither guilty glory glows,  Nor despicable state? Yes – One – the first – the last – the best – The Cincinnatus of the West, Whom Envy dared not hate, Bequeathed the name of Washington, To make man blush there was but one!] 30: Napoleon won the battle of Marengo in 1800.31: For second thoughts here, see On the Star of the Legion of Honour (printed below).32: Lucius Quinctius Cincinattus was always being called from his farm to rule Rome, and alwaysreturning. B. would have us see Washington as a similarly austere Republican hero, unlike Napoleon.33: The following two spurious stanzas were printed in The Morning Chronicle of April 27th 1814: 20. Yes! better to have stood the storm, A Monarch to the last! Although that heartless fireless form Had crumbled in the blast: Than stoop to drag out Life’s last years, The nights of terror, days of tears For all the splendour past; Then, – after ages would have read Thy awful death with more than dread. 21. A lion in the conquering hour! In wild defeat a hare! Thy mind hath vanished with thy power, For Danger brought despair. The dreams of sceptres now depart, And leave thy desolated heart The Capitol of care! Dark Corsican, ’tis strange to trace