Learning and Unlearning: Recent Episodes
Sam Holmberg
Learning and Unlearning is a podcast for authentic discussions. Sam Holmberg covers the topics of self improvement, wellness, relationships, and anything interesting! Our community hopes to learn and unlearn in order to live as our best selves.
Ever feel like you got off track of what's important? Ever feel like you're stuck in your life? Fear not! These lessons that Sam learned from her grandmothers and mother are universal. You can have a fresh start to spring by keeping these lessons in mind. With spring comes fresh everything, a chance to start anew!
Reach out http://www.instagram.com/smartveghead
Photo by Anisur Rahman on Unsplash
Song licensed from Thematic/Audio Jungle
Support the show (https://www.buymeacoffee.com/samholmberg)
Whether you are religious or not, we can learn something from lent or copy the idea of lent in order to grow spiritually. Sam explains the basics of what lent is and who practices it, what it's good for, and how to do it. Hopefully, you feel informed so you can choose if trying a spiritual fast like this (though maybe not exactly this) would help you become a better version of yourself.
Hydronique Hydration: www.hydroniquehydration.com
Or the Amazon listing is here: https://www.amazon.com/dp/B09JWXMX3R
Follow me on social media! https://www.instagram.com/smartveghead
Sources:
https://en.wikipedia.org/wiki/Lent
https://www.healthline.com/health/how-long-does-it-take-to-form-a-habit
Thumbnail photo by Ben White on Unsplash
Support the show (https://www.buymeacoffee.com/samholmberg)
Sam tackles the concept of manifesting. Is manifesting real? Does manifestation work? What's wrong with manifesting? If manifesting isn't real, what is real? Sam discusses visualization and other techniques that can help you achieve what you want. You can take any of these tools and use them to further your goals.
Information on why visualization works:Dr. Deepika Chopra I Weigh with Jameela Jamilhttps://podcasts.apple.com/nz/podcast/dr-deepika-chopra/id1498855031?i=1000504675859
The “I Don’t Need New Year’s” Goal Reflection Worksheet:
https://samholmberg.com/freebies
Support the show (https://www.buymeacoffee.com/samholmberg)
In this episode, Sam gets a little personal about her struggles this summer feeling so stressed that she was unable to do almost anything. She shares how her counselor helped her and how it's going now.
You might be a recovering perfectionist and/or a people pleaser like Sam. This episode should encourage you to be your own best friend, AKA be kind to yourself. No one asks you to be perfect. Give yourself grace and rest. You'll never know what you could get done afterwards!
Find Sam http://www.instagram.com/smartveghead
www.samholmberg.com
Support the show (https://www.buymeacoffee.com/samholmberg)
This title might sound backwards to you...Like what about how treating teenagers like my friends made our relationships better? No, that's not what Sam's saying.
Over the years as a teacher, Sam has learned useful and kinder ways to build relationships with students. And, those lessons translate to peer friendship. Sam learned more about listening and timing and priorities and EMPATHY from teenagers and brought that into her friendship life and you can too. Listen to see why.
Find Sam http://www.instagram.com/smartveghead
www.samholmberg.com
Support the show (https://www.buymeacoffee.com/samholmberg)
In this episode, Sam talks about social media with two teenagers. She begins the podcast episode with a few facts from studies done in 2014–2018. Sam takes a questioning and learning stance to learn what it's like as a teen to socialize online and have a smart phone in your pocket for nearly all of adolescents.
Some of the questions she asks are if they have limits, what parents should do for teens who seem addicted to their phones, what apps they use the most, if they've encountered cyberbullying, and how distracting phones are.
Find Sam at www.instagram.com/smartveghead
www.samholmberg.com
Support the show (https://www.buymeacoffee.com/samholmberg)
Do you wonder what the perspective is of educators and students in a public school going through a pandemic? If you are not the parent, teacher, counselor, administrator, etc., then you will be intrigued by the perspectives of the school counselor and students in this episode.
First off, school is incredibly different than it was even ten years ago. Unless you have been a student or an adult who works with youth at school in the last ten years, I bet you would be surprised to see how we teach, how we learn, how we grade and assess, and how we build culture and teach transferable skills. On top of that good stuff, school was mightily different in a pandemic!
Please take a listen to this episode that gives a tiny glimpse into a handful of school experiences during the global pandemic from 2020–2021, from people attending the same public school in rural Vermont, USA.
A BIG THANK YOU to everyone involved who shared their stories and reminded me that we need to take care of our young people, and anticipate and act on future problems they might encounter in this modern world.
Support the show (https://www.buymeacoffee.com/samholmberg)
This episode is a special interview with a couple of my best friends! We talked about body image and how our views of our own bodies has drastically shifted since middle school.
This all started when TikTok started telling Millennials that their side parts and skinny jeans weren't cool anymore. I saw such a wave of responses from Millennial women, defending themselves or not, that I felt we should talk about how fashion works in with body image.
We discuss how body image affects our fashion choices. We discuss inclusivity, youth perceptions of themselves, etc.
Jen shares about the dance studio where she practiced growing up. She explains how it was a judgmental environment, toxic for young kids, and how the yoga community differs (or doesn't!) from the dance community.
Ali shares about being a labor and delivery (l&d) nurse and how she views the female body and all the amazing things it can accomplish. She adds in her own views of herself since having her own baby.
All in all, it's a fun, fast-paced conversation with a lot of laughs and vulnerability. We invite you to listen and relate, and maybe comment on my social media channels.
https://www.instagram.com/smartveghead/
Ali's ceramics: https://www.instagram.com/rareearthceramicarts/
Jen's yoga: https://www.instagram.com/bklyn.rose/
Book, Breaking Free from Body Shame: Dare to Reclaim What God Has Named Good: https://amzn.to/3wLIrYp
Book, Starving: A Memoir: https://amzn.to/3vATl2T
Book, Hunger: A Memoir of (My) Body: https://amzn.to/3yNqJFt
Book, The Wellness Revelation: Lose What Weighs You Down So You Can Love God, Yourself, and Others: https://amzn.to/2Ti1efg
Support the show (https://www.buymeacoffee.com/samholmberg)
Episode 18 of Learning and Unlearning: The Saboteurs that Get in Your Way and How to Address them and Move Forward
Special Guest: Roshmi Dalal. Roshmi Dalal is an Executive and Life Growth Coach who provides her clients with the mental and practical tools to develop strong habits, resilience, and commitment.
Sam and Roshmi discuss saboteurs in our lives and how to overcome them. They begin by defining saboteurs and the difference between them and imposter syndrome. As Sam interviews Roshmi, Roshmi gives insight into saboteurs, what they sound like, and how they affect our goals. Roshmi shares generous knowledge of certain steps people can take to overcome saboteurs and how she coaches people to lean into their true selves.
You can reach out to Roshmi Dalal for a consultation via the following:
roshmid@gmail.com
www.instagram.com/transformational.coach
www.facebook.com/roshmi.dalal
www.linkedin.com/in/roshmidalal
WhatsApp: +1 281 701 8144
Sam educates about wellness and self improvement on her podcast, Learning and Unlearning. Episodes especially related to this one include:
episode 4: gratitude
episode 9: improve your sleep
episode 13: starting an exercise routine
and episode 17: journaling,
all available at www.samholmberg.com/podcast
Support the show (https://www.buymeacoffee.com/samholmberg)
Journaling decreases anxiety. Even if you aren't diagnosed with anxiety, we all experience worry and nervousness sometimes. How can you decide between the truth and the obsessive thoughts? Journaling might help you slow down, figure out what is true, and decide on next steps.
Sam touches on these reasons to journal and explains a little about each reason in the episode:
stops your thoughts from flying around your head,
putting a name to something takes the power away,
slows down the thoughts so you can question them,
gets to the source of the issue,
saves time at therapy,
gives rest in this crazy world where we need quiet time to think,
and enables a higher level of thinking.
Links for journals I actually would use:
- Elephant journal - for calendar, list people https://amzn.to/3nzSfBn
- Beautiful, wide lines, easy binding = perfect journal recipe https://amzn.to/3nJ9dgM
- Brand new Get Untamed, the Journal https://www.penguinrandomhouse.com/books/690795/get-untamed-by-glennon-doyle/
Follow me and comment with us at @smartveghead on social media
Support the show (https://www.buymeacoffee.com/samholmberg)
In this episode, Sam talks about Seasonal Affective Disorder (SAD) and some of the symptoms. She opens up a little about her own discovery of having SAD and admitting that it affects her.
We don't benefit from downplaying our emotions. When we admit we feel a certain way, we empower ourselves to seek answers and take control of how to improve our circumstances. We have some control over seasonal depression, with our habits, exposure to the sunlight, etc. Once we find out that we have SAD, we can then do something about it. Sam suggests some fixes to seasonal affective disorder and encourages you to take charge of your health.
Source: https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651
Episode 9 on stress and sleep: https://samholmberg.com/blog/learningandunlearning9
Episode 10 on no phones in the bed: https://samholmberg.com/blog/learningandunlearning10
Alarm clock that gradually wakes you up like the sun: https://amzn.to/3soRiMU
Follow me on IG: @thesassiestsam
Support the show (https://www.buymeacoffee.com/samholmberg)
How is Learning and Unlearning doing in 2021?
I am so proud to have done an episode every week this year.
I am announcing that I will be doing episodes every other week starting now. This week counts as an OFF WEEK. This way, I can have more time to plan out my episodes to increase their QUALITY and have more time to interview people!!!
I reflect a little more about what I like and don't like and what I will change.
Thank you SO MUCH for all of your support!! I've got great topics in store for you.
Support the show (https://www.buymeacoffee.com/samholmberg)
Sam discusses unique ways to save money by providing you with SEVEN things to stop buying. Often, we've been trained to buy certain things that we actually don't need. Marketing tricks you into thinking you need things. You don't! Take back your autonomy and be thoughtful about what you bring into your life.
At the end, Sam adds in some tips on how to declutter your home and make life easier for you. Live a peaceful life.
No more buying physical books: https://amzn.to/3wm2pJN
FREE TRIAL. Get Audible Plus, like me! Save money on books with this trial and have access to THOUSANDS of books and podcasts. Audible Plus does not limit you with credits.
Support the show (https://www.buymeacoffee.com/samholmberg)
In this episode, Sam brings up the fact that many people restart their exercise routines in the spring, when the weather improves and summer is right around the corner.
She explains 7 things to remember when you're starting an exercise routine. This advice WORKS and Sam takes this advice herself when she starts over after a season of breaking consistency in exercise.
Try applying these tips to your life. We are in this fight for our health together! Take care of yourself, be purposeful, and let's cheer each other on.
Join the COMMUNITY here:
http://www.facebook.com/smartveghead
http://www.instagram.com/smartveghead
A resource for finding FREEDOM IN FAITH AND FITNESS:
The book The Wellness Revelation https://amzn.to/39hZcB3
Support the show (https://www.buymeacoffee.com/samholmberg)
In this episode, Sam defines happiness and joy and explains where they come from. Sam critiques happiness as a goal. She talks about ways to bring joy into your life and maintain it and how joy can help you get through the bad times.
Please engage in a conversation via comments on @smartveghead or to smartveghead@gmail.com.
What brings you joy?
What is a common thread between people that brings them joy?
How have you held on to joy through hardship and pain?
Episode 4 related to gratitude
Support the show (https://www.buymeacoffee.com/samholmberg)
In this episode, Sam lists and explains ten ways to save money.
Just like Sam, you might need to decrease your spending. Sam's list includes some big ways to save money that you might have heard before but need a KICK IN THE PANTS to do. The list also includes some unique ideas that you may not have thought about before. Consider implementing one to ALL of these ideas in order to have more money in the bank.
Decrease your spending so you can save money and achieve your goals.
Support the show https://www.buymeacoffee.com/samholmberg
CUSTOMER-CENTRIC, INEXPENSIVE PHONE PLANS from Republic Wireless:
referral code (not an affiliate) for $20 off your first bill http://republicwi.re/2AGQkAS
Support the show (https://www.buymeacoffee.com/samholmberg)
Let's try this NO-PHONE-IN-BED challenge for one week! March 8 to March 15, 2021. Don't use your phone in bed at all for this week. You may use it as an alarm clock, but I recommend putting that across the bedroom so you are not tempted to break your challenge.
CHECK OUT THIS CHALLENGE AT: http://www.instagram.com/smartveghead
Hey listener, if you've been with this podcast for awhile, you know that it tries to help educate people and help us learn and unlearn different things together. One way you can support the podcast and the time that I put into it is through buymeacoffee.com. It doesn't actually buy me a coffee, it's just a really small way to support anybody's endeavor.
If you feel like supporting me, I thank you very much.
http://www.buymeacoffee.com/samholmberg
Related to sleeping better, here is episode 9, about stress and sleep:
https://youtu.be/mpxwNDZcdyM
Related to sleeping for better alignment and posture, here is the cervical pillow I use, which basically has bumpers for when you're on your back, curves for your arm, and hills for when you're on your side!! It's incredible and helped me not sleep in pain anymore.
https://amzn.to/3sTpnVY
Support the show (https://www.buymeacoffee.com/samholmberg)
In this episode, Sam discusses sleep and insomnia. Sam give three warning signs or signals of stress. She shares three ways to decrease stress as well, relationships, eating well, and exercise. She then breaks down the exercise tip into ideas of how to get more movement in your life if you struggle to consistently exercise, like her.
Support the podcast through www.buymeacoffee.com/samholmberg
//Episode Links
Article that Sam references from the Sleep Foundation: https://www.sleepfoundation.org/insomnia/stress-and-insomnia
Blue-Blocking Amber Nighttime Glasses: https://amzn.to/3bg1z7R
Calming Red-Light Glasses: https://amzn.to/2ZpGZwh
FOLLOW ME FOR MORE WELLNESS TIPS
www.instagram.com/smartveghead
OR TRAVEL AND COFFEE INFO
www.instagram.com/thesassiestsam
Support the show (https://www.buymeacoffee.com/samholmberg)
8: Exercising Consistently: finding my why & what is Revelation Wellness
In this episode, Sam talks briefly about her history with sports and sports anxiety. She discusses the common experience of quitting exercise and inconsistently working out. Sam explains how she found Revelation Wellness and what it means to her. "Finding your why" for wellness is the only way to continue to be motivated and self-disciplined enough to keep going. Change your outlook on wellness and never look back.
// Free Lunch Coffee
Buy 1 bag, feed 10 meals to hungry children
www.freelunchcoffee.com
Use discount code: "Unlearning" for 15% off.
// Revelation Wellness
www.revelationwellness.org
The book, The Wellness Revelation
https://amzn.to/36BjW5m
// My standing desk / stationary bike, $15 off
http://flexispot.refr.cc/sholmberg88
Support the show (https://www.buymeacoffee.com/samholmberg)
LAU 7: CAFFEINE: a summary of Michael Pollan's book, Caffeine: How Caffeine Created the Modern World
Caffeine is a drug, a subtle drug, because it alters your state in a psychoactive way. Now – do not expect this episode to poo-poo coffee. This is NOT about drinking less or no coffee and tea. We LOOOOOVE coffee.
This episode is a summary of the lessons I learned about caffeine from Michael Pollan's book Caffeine: How Caffeine Created the Modern World.
Listen for the benefits of caffeine, what happens when you quit coffee and go back to drinking it, the long history of caffeine through the coffee and tea plants, and the science around the caffeine plant.
// discount
One bag of Free Lunch Coffee purchased, feeds 10 meals to hungry children.
Free Lunch Coffee is offering a 15% discount to my loyal listeners. Use coupon code ‘Unlearning’ at check out. Check it out at www.freelunchcoffee.com.
sponsored
// Audible memberships deals
Audible Plus, which is what I have and Michael Pollan's book is included in this membership: https://amzn.to/2MwVuek
Try Audible Premium Plus and Get Up to Two Free Audiobooks: https://amzn.to/2L13HXS
Give the gift of Amazon Prime: https://amzn.to/2NOYmEd
Amazon Prime discounted monthly offering. Prime is just $5.99/month: https://amzn.to/3oBppzz
// my coffee and travel blog
www.brindlecoffee.com
www.facebook.com/thesassiestsam
// my wellness, vegetarian pages
www.instagram.com/smartveghead
www.facebook.com/smartveghead
Support the show (https://www.buymeacoffee.com/samholmberg)
In this episode, Sam interviews Cindy, a wise fairy-godmother. Cindy uses brutal honesty and acceptance of all people to share her advice.
They talk about how quarantining for COVID-19 sparked couples to evaluate their relationships.
They discuss simple disagreements between roommates, siblings, parents, children, couples, and spouses. Sam and Cindy also discuss the tougher issues and if you should even engage with them or not.
What is whose responsibility? What does al-anon literature advise?
/ the article Cindy mentions: https://www.bbc.com/worklife/article/20210111-why-self-compassion-not-self-esteem-leads-to-success
/If you think my new podcast, Learning and Unlearning, will help someone improve their life, you now have the option to support it through "buy me a coffee." 🎧. 🎤
https://www.buymeacoffee.com/samholmberg
If you want to support through sharing an episode through social media, that makes a difference, too! ⭐️ ⭐️
// SUBSCRIBE
Apple Podcasts: https://podcasts.apple.com/us/podcast/learning-and-unlearning/id1546470615
Support the show (https://www.buymeacoffee.com/samholmberg)
5: Protecting Your Time After Quarantine: how busy we were before and how to bring peace and boredom with you going forward
Sam reflects on life before COVID-19, with specific examples of how busy she was. When we were in lockdown, despite the crippling anxiety and fear over a global pandemic, things in ordinary life went away or slowed down. Sam discusses the benefits of life slowing down and why you should take some time to plan what quiet time you want to take with you when things go back to 100% open.
What parts of staying home in lockdown gave you peace and rest?
What are the benefits of boredom?
Sam touches on it all.
Join her in reflecting on what you DON'T want to go back to how it was.
She's sure she's not the only over-achiever in the world. Let's think about what we've learned in quarantine, and let's intentionally decide what we will do to remain quieter in the future.
Support the show (https://www.buymeacoffee.com/samholmberg)
4: Gratitude: Health Benefits of Gratitude, Gratitude Practice Ideas with Examples, and How Gratitude Shows Up in the Brain.
Today, we talk about the health benefits of gratitude. Sam references a couple of articles about how gratitude affects your health. Gratitude has shown to benefit sleep, happiness, closeness of relationships, and overall mental health.
Sam explains how to do gratitude practices like gratitude lists, gratitude journaling, prayer, thank you notes, and more!
GRATITUDE JOURNAL by Studio Oh! called The Jotter Guided Journal
The more you practice gratitude, the easier it is for your brain to find things to be grateful for.
// SOURCES:
“14 Health Benefits of Practicing Gratitude According to Science”“Is Gratitude Good for your Health?”"How Gratitude Changes You and Your Brain"
// FOLLOW SAM
www.instagram.com/thesassiestsam
www.facebook.com/smartveghead
Support the show (https://www.buymeacoffee.com/samholmberg)
In this episode, Sam teaches about what parts of the body excess sugar can harm. There are significant health risks with a long-term diet of excess sugar. She gives easy tips to beginners who are trying to decrease their sugar intake. Sam also invites you to join the sugar fast, a by-donation challenge by Revelation Wellness.
The 21-Day Sugar Fast is not a diet and not for weight loss. It is to reset the gut, mind, and body so your tongue can recognize the amount of sugar you are taking in, after, perhaps, years of numbing that sensor. You will be healthier and more aware of what you put in your mouth. You can do the sugar fast however you want, whether that's going all out, or if you want to practice cutting out one sugary drink for 21 days. It's up to you.
// Facebook link to get invited to sugar fast group: facebook.com/smartveghead
// Revelation Wellness link to sign up for the TONS of sugar fast content straight to your email inbox: https://www.revelationwellness.org/challenges/sugarfast/
21-Day Sugar Fast signs up close January 8, 2021
21-Day Sugar Fast BEGINS January 11, 2021
Support the show (https://www.buymeacoffee.com/samholmberg)
In episode 2, Sam discusses how to set goals, whether you are doing it because of the New Year or not.
She starts with a calendar review of the past year to see how you spent your time. Then, she moves on to thinking about the big picture ideas of what you would like more of in your calendar / life.
Once you've thought about a general vision board and answered some questions about 'trade off', you're invited to download a free worksheet on setting goals based on what you'd like more of in life. Download the free worksheet here.
The worksheet takes you through more specific questions and asks you to make two lists. It then leads you to plan out a timeline of smaller goals in order to reach your main goal. Check it out!
HAVE A NEW GOAL OF READING MORE? There is a sweet deal on Audible right now. Sam signed up for it, too! You can get Audible Premium Plus for 30 days and then less than $10 after that! This includes TONS of books, podcasts, and other content for free. Many of the books you might 'purchase' with your tokens are already included!
Get yourself some books, homie.
New Year's Resolutions are not necessary when you can set goals any day of the year. Don't hold yourself back any longer! Life is too short. Go for what you want as soon as you listen to this episode.
Support the show (https://www.buymeacoffee.com/samholmberg)
This is the introduction to the Learning and Unlearning podcast. Sam explains that this new podcast is about asking tough questions, sharing information about wellness and mental health, and learning about ourselves and others. Please, stick around for episodes coming up. We'll be tackling topics like how journaling reduces anxiety and why you don't need new year's resolutions.
Support the show (https://www.buymeacoffee.com/samholmberg)