MindBodySpace: Recent Episodes
Dr. Juna Bobby
Boost your resiliency with expert tips and meditations to enhance your focus while decreasing stress so that you can reach your highest potential. Dr. Juna Bobby is a Mom-M.D. and creator of the novel Brain Boss Planner and digital courses: Top Down Brain Resilience, S.O.A.R. Under Pressure, and Plan to S.O.A.R. for K-12. Certified by the Benson Henry Institute at Harvard Medical School for Mind-Body Medicine, Juna teaches individuals as well as organizations. She is on faculty at the Juilliard School, Pre-College, where she teaches The Science of Resilience for Peak Performance & Happiness.
Health doesn’t have to be complicated! Don't miss this fascinating conversation on how yoga can stress less, boost performance, and improve overall happiness.
Join Dr. Juna on the MindBodySpace podcast featuring Dr. Jonathan Rosenthal, a board certified neurologist and yoga enthusiast. This episode explores the intersections between neuroscience, yoga, and mental wellness.
Learn about the importance of randomized controlled trials in yoga research, the impact of yoga on heart rate variability, and the role of meta-analyses in understanding yoga's effectiveness.
Discover more about Neuroyoga NYC, an exciting conference where Dr. Rosenthal and guest speakers aim to make yoga accessible and benefit-driven for everyone, young or old.
Neuroyoga: https://www.neuroyoganyc.com00:00 Introduction to Scientific Evidence in Yoga00:29 Welcome to the MindBodySpace Podcast01:45 Meet Dr. Jonathan Rosenthal02:35 Jonathan's Journey into Yoga07:02 The Science Behind Yoga08:37 Understanding Randomized Controlled Trials and Meta-Analyses10:48 Yoga's Impact on Health Conditions14:34 Exploring Neuro Yoga Experiments15:04 Heart Rate Variability and Yoga17:22 EEG Studies and Yoga22:37 Neuro Yoga Conferences: From In-Person to Online23:23 Adapting to Online: Challenges and Opportunities24:15 Conference Structure and Topics27:41 Expanding Reach and Inclusivity28:49 Upcoming Retreat in France35:28 Remote Medical Practice and New Job37:57 Innovative Online Yoga Study43:23 Concluding Thoughts and Future PlansPodcast on Spotify: https://open.spotify.com/show/1F6YQzRvKkMiafQeWodIWU?si=df358734369a4a3ePodcast on Apple: https://podcasts.apple.com/us/podcast/01-mindbodyspace-podcast-boosts-your-mental-and/id1485846675?i=1000456028833Instagram: https://www.instagram.com/mindbody_space/LinkedIn: https://www.linkedin.com/company/mindbodyspace-llc/Website: https://mindbodyspace.com/YouTube: https://www.youtube.com/@MINDBODYSPACEYoutube: https://www.youtube.com/@fallasleepeasy
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Enhancing Mental Health Through Lifestyle Medicine: A Mind-Body Connection
Dr. Juna, host of the MindBodySpace podcast, alongside monthly special guest, Dr. April Hirschberg, Harvard Psychiatrist specializing in Mind-Body and Lifestyle Medicine Coaching discuss the significant impact of lifestyle choices on mental health.
They emphasize the mind-body connection, focusing on how diet, exercise, sleep, and stress management can improve mental well-being. The discussion highlights their backgrounds and efforts in lifestyle medicine and the importance of incorporating physical health when addressing mental health.
Key topics include the effects of diet on neurotransmitters, substance use, exercise-mood connection, and practical tips for effective stress management.
The episode wraps up with insights from a paper co-authored by Dr. Hirschberg aimed at fostering a better understanding of lifestyle choices on mental health and actionable changes we can make in our daily lives.
00:00 Introduction to Diet and Mental Health
00:26 Welcome to the MindBodySpace Podcast
01:22 The Importance of Stress Management
01:45 Mental Health Awareness Month
02:26 Connecting Mental and Physical Health
04:16 Lifestyle Medicine and Mental Health
10:34 The Role of Nutrition in Mental Health
11:48 Substance Use and Mental Health
14:43 Physical Activity and Mental Health
17:56 Understanding and Managing Stress
20:05 Conclusion and Future Discussions
FREE ARTICLE discussed in this episode: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9442472/
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The Impact of Nutrition on Mental and Physical Well-Being
In this episode of the MindBodySpace podcast, Dr. Juna discusses the rising rates of anxiety and depression among teens and young adults, attributing part of the issue to poor nutrition. She is joined by Susan Greeley, MSRDN and Senior Vice President at SENS Wellness — Castle Connolly Private Health Partners.
Susan shares insights on the four pillars of wellness—sleep, exercise, nutrition, and stress management—and explains how her team collaborates with physicians to extend exceptional patient care through personalized wellness programs.
The conversation highlights the importance of real, whole foods, the dangers of ultra-processed foods, and practical tips for incorporating healthy eating habits into family life. Susan emphasizes the significance of balanced nutrition for overall well-being and how parents can encourage their children and teens to make healthier food choices.
00:00 The Rising Mental Health Crisis and Introduction to MindBodySpace Podcast
00:20 Meet Dr. Juna: A Journey from Resilience Science to Podcasting
01:37 Introducing Susan Greeley and the SENS Solution Wellness Program
02:08 The Four Pillars of Health and Wellness with Susan Greeley
05:15 A Deep Dive into Nutrition, Family, and Prevention
13:21 Misinformation in Nutrition and the Impact of Social Media
16:31 The Importance of Balanced Nutrition
16:56 The Dangers of Excluding Macronutrients
18:07 The Impact of Social Media on Eating Habits
19:05 Alarming Statistics on Children's Diet
20:22 Understanding Processed Foods
21:16 The Challenge of Ultra Processed Foods
24:36 The Benefits of Eating Seasonally and Locally
25:37 Engaging Teens in Healthy Eating
28:16 Addressing Mental Health Through Nutrition
30:01 Involving Kids in Meal Preparation
31:34 Showcasing the Cookbook 'Lighten Up'
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What is silent reflux? Find out in this episode of the MindBodySpace podcast, hosted by Dr. Juna.
Every last Friday of the month, she is joined by her guest Dr. April Hirschberg to discuss evidence backed ways to decrease stress and increase resilience.
Dr. April is a board certified psychiatrist specializing in lifestyle and mind-body medicine at Mass General Hospital, Harvard Medical School.
They delve into how stress management and healthy lifestyle choices play a critical role in combating mental and physical health issues.
This episode particularly focuses on gastroesophageal reflux disease (GERD), its symptoms, consequences, and misdiagnosis. They share personal experiences and insights into how stress exacerbates digestive issues, the significance of the gut-brain axis, and the role of the enteric nervous system.
Practical advice is offered on managing stress through breathing exercises, mindfulness, proper diet, hydration, and the importance of not eating late to prevent reflux.
Additionally, they emphasize the critical nature of seeking medical advice for persistent symptoms and the benefits of incorporating movement and enjoyable activities into daily routines for overall well-being.
00:00 Unveiling the Mystery: Why Stop Eating Early?
00:16 Welcome to the MindBodySpace Podcast
00:21 Stress Management with Dr. Hirschberg
01:31 The Gut-Brain Connection and Stress Impact
01:47 Misdiagnosed Reflux
07:40 Lifestyle Changes and Managing Reflux
15:15 Mindful Eating and Stress Reduction Techniques
22:15 Embracing Movement and Self-Care for Digestive Health
27:32 Closing Thoughts and Encouragement
About Dr. Aviv & His Books!
https://www.acidwatcher.com/
Dr. April:
https://aprilhirschberg.com/
Find MindBodySpace Podcast is now on Youtube!
https://www.youtube.com/playlist?list=PL2qBdhE9jXdPid9vdybjhc1b_gkailzpS
More about MindBodySpace and monthly memberships for students K-12 coming up at https://mindbodyspace.com/
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Transforming Life through Mindfulness and Lifestyle Medicine with Dr. Rak
In this detailed conversation, Dr. Rak shares his professional and personal journey of overcoming burnout and unhealthy lifestyle habits through mindfulness and lifestyle medicine. Initially struggling with stress, depression, and an unhealthy relationship with food, Dr. Rak's turning point came from a candid conversation with his wife, which prompted him to reassess how he managed stress and his overall health.
He delves into how he transitioned from being a hospitalist to embracing and being certified in lifestyle medicine, driven by his own significant health transformation. Dr. Rak highlights the importance of making enjoyable and sustainable lifestyle changes, including plant-based eating and engaging in enjoyable forms of physical activity.
He also discusses the impact of these changes on his mental health, relationships, and parenting style. The interview emphasizes the transformative power of mindfulness, gratitude, and making health a 'feast' rather than a chore, concluding with Dr. Rak's mission to advocate for a healthcare system focused on whole health.
00:00 Welcome and Introduction to Dr. Rak's Journey
00:20 The Turning Point: Confronting Burnout and Unhealthy Habits
01:13 A Deep Dive into Lifestyle Medicine and Personal Transformation
07:40 The Power of Mindfulness and Meditation in Daily Life
14:31 Reevaluating Food Choices and the Impact of Childhood Habits
19:51 The Journey Towards a Healthier Lifestyle and Self-Reflection
25:35 Embracing Change: From Awareness to Action
29:04 A Personal Journey to Plant-Based Eating
29:56 Discovering the Power of Plant-Based Diets
31:12 The Transition to a Healthier Lifestyle
32:44 Embracing Whole Food, Plant-Based Eating
34:53 The Impact of Diet on Health and Energy
36:17 Exploring Time-Restricted Eating and Hydration
38:24 The Transformation: Weight Loss and Beyond
38:53 Navigating Food Choices and Lifestyle Changes
41:11 Consistency and Enjoyment in Healthy Eating
46:26 Integrating Mindfulness and Exercise into Lifestyle
50:55 Parenting with Mindfulness and Healthy Habits
55:52 Reflecting on Depression and Lifestyle Medicine
More about Dr. Rak HERE: https://rakyourlife.com/
Find MindBodySpace Podcast is now on Youtube!
https://www.youtube.com/playlist?list=PL2qBdhE9jXdPid9vdybjhc1b_gkailzpS
More about MindBodySpace and monthly memberships for students K-12 coming up at https://mindbodyspace.com/
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Dr. Juna, host of the MindBodySpace podcast, alongside monthly special guest, Dr. April Hirschberg, Harvard Psychiatrist specializing in Mind-Body and Lifestyle Medicine Coaching, delves into the significance of opting for a plant-based diet.
They discuss how to make lifestyle adjustments for better physical, mental, and planetary health. The conversation, underscored by the science of resilience, explores how behavioral changes and a plant-based diet can profoundly affect one's wellness and environmental sustainability.
Insights from experts like Dr. Tom Robinson and Dr. Uma Naidoo on obesity prevention, dietary impacts on mental health, and the gut-brain connection enrich the discussion.
The episode also offers practical advice for families on integrating more fruits, vegetables, and plant-focused meals into their daily lives, signifying the crucial role of lifestyle medicine in disease prevention, stress management, and overall health improvement.
Furthermore, it addresses the concerning trend of increasing GI cancers among younger individuals, underlining the importance of lifestyle interventions for disease prevention.
00:00 Introduction to MindBodySpace Podcast
00:09 Meet Dr. Juna: A Journey into Wellness and Resilience
01:05 Engaging with the Audience: Questions, Topics, and Support
01:55 Exploring the Impact of Diet on Health and Climate
02:13 Deep Dive into Behavioral Change and Plant-Based Diets
04:13 Personal Stories and the Shift Towards Vegetarianism
08:38 The Science of Nutritional Psychiatry and Mental Health
12:41 Practical Tips for Maintaining a Healthy, Plant-Based Diet at Home
16:33 Addressing the Rise in GI Cancers and the Importance of Lifestyle Medicine
18:30 Concluding Thoughts and Upcoming Episodes
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Can't get yourself to exercise but you know you really need it? Get motivated just by listening!
This is a short meditation designed to prime the listener's mind for exercise, similar to warming up muscles before physical activity.
Dr. Juna discusses the importance of mental motivation, explaining how visualization and affirming exercise goals can shift the brain from reluctance to readiness.
The meditation guides listeners to visualize themselves exercising joyfully and feeling energized post-workout.
00:00 Kickstart Your Workout Motivation with a Quick Meditation
00:31 Welcome to the MindBodySpace Podcast
01:50 Unlocking the Power of Mental Motivation for Exercise
03:45 Guided Meditation: Visualize Your Strength and Energy
08:43 Wrapping Up: Your Next Steps for Brain Resets and Wellness
motivation
exercise
mental motivation
positive feelings
visualization
goals
brainpriming
negativethoughts
motivationtechniques
visualize
exercise
meditation
mindset
brainreset
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“We saw that the recommended behaviors everyone knows about — eating fewer high-fat or high-sugar foods and fewer calories, increasing physical activity, and reducing screen time — can slow down biological aging associated with obesity in children,” said the study’s senior author, Thomas Robinson, MD, who is the Irving Schulman, MD, Professor in Child Health and a professor of pediatrics and of medicine. “It’s remarkable to see effects on the chromosomes with behavioral treatments,” he said.": Quote from: https://med.stanford.edu/news/all-news/2024/01/obesity-telomeres.html
This must listen-to episode of the MindBodySpace podcast features Dr. Thomas Robinson, a renowned scientist focused on obesity prevention, discussing the significant health and behavioral impacts of healthy eating, exercise, and reducing screen time in children. Dr. Robinson introduces the Stanford Solution Science Lab's approach to solution-oriented research, which prioritizes practical, actionable outcomes over traditional problem-focused studies. Additionally, the episode dives into the stealth interventions concept, aiming to implement health-improving behaviors through ideologically or value-driven motivators rather than direct health advice.
The podcast also explores Dr. Robinson's involvement in the Human Screenome Project, which analyzes real-time screen usage to understand its effects on different aspects of life, including mental health and physical well-being, with an emphasis on creating personalized interventions.
Dr. Robinson stresses the importance of modeling healthy screen usage behaviors for children and discusses the potential of tools like augmented reality in health interventions.
00:00 The Impact of Reducing Screen Time on Children's Health
00:51 Welcome to the MindBodySpace Podcast
02:28 Introducing Dr. Thomas Robinson: A Pioneer in Obesity Prevention
04:22 Exploring the Stanford Solution Science Lab and Solution-Oriented Research
12:20 The Journey to Pediatric Obesity Research
21:13 Understanding the Health Effects of Obesity
27:09 Innovative Research on Telomeres and Aging
33:12 Exploring the Impact of Obesity on Biological Aging
33:53 Stealth Interventions for Behavioral Change
35:02 Harnessing Ideological Movements for Healthier Lifestyles
38:00 The Power of Community and Collective Purpose in Health Interventions
43:03 Screenomics: A Deep Dive into Our Digital Lives
58:36 The Future of Personalized Health Interventions and the Role of Augmented Reality
01:00:02 Practical Advice for Parents and Educators on Screen Time
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Why do we crave junk food when we're stressed and what can we do about it? Choosing healthy foods can feel like a losing battle when we're stressed out, causing us to crave fatty, sugary comfort foods. Our hormones and emotions spiral out of control.The root of the issue can be traced back to chronic stress. The good news is, you can train your nervous system to access wise decision-making with simple, daily mini-relaxations, e.g., one conscious breath per hour along with a calming phrase.[00:00:00] - Intro [00:00:05] - Subscribe to podcast & newsletter[00:00:14] - Stress affects health [00:00:31] - About Dr. Juna[00:00:47] - Topic: Healthy foods when stressed[00:01:21] - Hippocrates linked biology & disease [00:02:05] - Hard to choose healthy foods when stressed[00:02:50] - How junk food affects the brain[00:04:06] - Stress increases cravings [00:04:58] - Sugary/fatty foods reduce stress [00:05:37] - Need conscious healthy decisions[00:05:52] - Retrain nervous system [00:06:17] - Regain access to wise decisions[00:06:48] - Simple but challenging[00:07:25] - Replace bad habits with goodFind out more about Dr. Juna here: https://mindbodyspace.com/Podcast on Spotify: https://open.spotify.com/show/1F6YQzRvKkMiafQeWodIWU?si=df358734369a4a3ePodcast on Apple: https://podcasts.apple.com/us/podcast/01-mindbodyspace-podcast-boosts-your-mental-and/id1485846675?i=1000456028833Instagram: https://www.instagram.com/mindbody_space/LinkedIn: https://www.linkedin.com/company/mindbodyspace-llc/Website: https://mindbodyspace.com/YouTube: https://www.youtube.com/@MINDBODYSPACEYoutube: https://www.youtube.com/@fallasleepeasy#healthyeating#stressmanagement#comfortfoods#cravings #hormones#cortisol#selfcare#habitchange#relaxation #meditation#mindfulness#consciousbreathing#nervoussystem#digestion#wellness#lifestylemedicine#mindbodyspace
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Dr. Hani Chaabo, a physician specializing in family medicine, LGBTQ community advocate, and mindfulness practitioner shares his personal journey struggling with weight and anxiety. He ultimately transformed his life with personal and professional practices that incorporate the kindness found within the mindfulness community.
Learn about Dr. Chaabo's passion for mindfulness and gratitude, and how these principles have positively impacted not only his own well-being but also his patients. Dr. Chaabo founded Mindfulous to help others manage stress, foster compassion, and make intentional lifestyle changes.
Don't miss this captivating interview, filled with inspiring stories, key takeaways, and valuable wisdom on the power of mindfulness and meditation in transforming lives.
Find out more about Dr. Chaabo here: https://www.mindfulous.com/about
Mindfulness #Meditation #TransformativeJourney #MentalHealth #LifestyleChanges #Wellness #SelfDiscovery #WeightLoss #MindfulnessCom #MindfulLiving #IntegrativeMedicine #PsychiatricMedicine #Gratitude
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We are so happy to announce that on the last Friday of each month, April Hirschberg, M.D., DipABLM, will be joining Dr. Juna for regular conversations about the science of resilience. We will share what we learn on our journey as mom-M.D.s specializing in lifestyle and mind-body medicine. We will also discuss evidence based, simple tools that can prevent and mitigate common mental and physical health problems.
April is an instructor in Psychiatry at Harvard Medical School, and Medical Co-Director of Mind Body Health at Home Base, a Red Sox Foundation and Massachusetts General Hospital Program.
Ask April and Juna questions and they'll answer them on episodes published on the last Friday of each month.
Just go to MindBodySpace.com/podcast, subscribe, and enter the question on the form.
YouTube: https://www.youtube.com/@MINDBODYSPACE
Youtube: https://www.youtube.com/@fallasleepeasy
Find out more about April Here: https://researchers.mgh.harvard.edu/profile/3191593/April-Hirschberg
https://aprilhirschberg.com/
https://instituteofcoaching.org/users/april-hirschberg-md-dipablm
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I recently had the pleasure of speaking with Dr. Valerie Cacho, an integrative sleep physician and women's sleep expert.
Listen for insights on how to prioritize sleep, recognizing signs of sleep issues like snoring, and practical tips to improve sleep quality.
Dr. Cacho Has been featured in SELF, POPSUGAR, Wall street journal, MINDBODYGREEN, and more.
"Snoring is certainly not normal. It can be associated with high blood pressure, can be associated with metabolic syndrome, actually disruption to the endothelial lining." (00:23:10) Dr. Cacho
Find out more about Dr. Cacho : SLEEPHORIA.COM
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Main Discussion Points:
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Dr. Valerie's background and what inspired her to start Sleepphoria (00:01:51 - 00:03:08)
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Most common sleep problems Dr. Valerie sees in her patients (00:04:25 - 00:06:10)
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Dr. Valerie's personal experience with physician burnout and changing her lifestyle (00:05:06 - 00:07:00)
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Sleep studies and options for treating sleep apnea (00:22:00 - 00:27:11)
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How much sleep we really need and the importance of consistency (00:28:37 - 00:34:48)
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Tips for improving sleep as a busy mom (00:39:15 - 00:40:22)
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The importance of sleep for kids' health and school performance (00:39:00 - 00:41:00)
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Key takeaways on prioritizing sleep from Dr. Valerie (00:41:37 - 00:43:02)
In this episode of the MINDBODY Space podcast, Dr. Juna interviews Dr. Valerie Caccio, an integrative sleep physician and women's sleep expert. They have an insightful discussion on sleep health, particularly for women and mothers. Listeners can expect to learn about the importance of prioritizing sleep, signs of sleep issues like snoring, and practical tips to improve sleep quality.
sleephealth#womenshealth#sleepapnea #sleepquality#sleephygiene#insomnia#burnout#worklifebalance#integrativemedicine#lifestylemedicine#mindbodyspace#fallasleepeasy
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LETTING GO OF PERFECTIONISM - A MEDITATION: Self-compassion is key for productivity and achievement without burning out. After a short recap of perfectionism, Dr. Juna leads listeners through a five minute guided meditation focus on self compassion to help dial back unhelpful perfectionist, tendencies.
An excerpt from a conversation with Elizabeth, Pyjov, JD meditation teacher and Founder of The Happiness. Sangha, gives instructions on how to make even short meditations, a powerful practice.
Main Discussion Points: -
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The difference between helpful and unhelpful perfectionism
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How self-compassion can help us move on
A step-by-step 5-minute meditation for self-compassion with an excerpt from compassion teacher Elizabeth Pyjov on starting and keeping a meditation practice.
For more tips on perfectionism, LISTEN TO EP #123 WITH JORDANA CONFINO JD, a self-professed recovering perfectionist, Yale Law School, graduate, turned high-performance, and positive psychology coach.
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Just like all things in life, perfectionist tendencies can be good and bad for us, depending on how we use it. The key is knowing how to adjust the dials of perfectionism to make it work for us.
"I've learned that, far from being a waste of time or counterproductive to my success, self-care and self-compassion are actually essential for peak performance. For so many years, I believed that my ruthless self-criticism was driving me forward. But I now know that it can more appropriately be viewed as a massive weight around my ankles that was holing me back. I also now appreciate the extent to which doing things that provide me with a sense of joy, meaning, and connection actually turbocharges my energy, motivation, and performance, as well as my health and happiness."
In this episode, Dr. Juna interviews Jordana Confino, a Yale Law School graduate, who after seven years of practicing law, is now following her passion as a lifestyle coach for high-achieving professionals.
They discuss:
🍎 Jordana's journey from being a perfectionist, overachiever to burning out in law school and discovering positive psychology
💯 How perfectionism is rooted in deep-seated fears of not being good enough
❤️ Why self-criticism and "shoulds" lead nowhere
The importance of self-compassion in achieving sustainable success
🤓 How to separate perfectionism from having high standards
Practical tips for listening to your true passions and values
Jordana Confino is a certified positive psychology coach and the founder of JC Coaching & Consulting. She helps lawyers, doctors, and other high achievers transform their lives for the better.
Connect with Jordana:
Website: jordanaconfino.com
LinkedIn: linkedin.com/in/jordanaconfino
Instagram: instagram.com/jordanaconfino
perfectionism #anxiety #selfcare #selfcompassion #lifestylemedicine #mindbody #worthiness #burnout #yalelawschool #lawschool #lawyers #studentanxiety #stressmanagement #positivepsychology #resilience #selfparent #selfcoach #selfhelp
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We all have a tendency to regress to unhealthy behaviors, especially when we're under stress. In this episode Dr. Beth Frates, President of the American College of Lifestyle Medicine, advises us on how to practice self-awareness so that our moment to moment decisions and behaviors align with our best selves.
Beth Frates, M.D. is the mom of two amazing college age boys; she's also a pioneer in Lifestyle Medicine education, an award-winning teacher at Harvard, and president-elect of the American College of Lifestyle Medicine. Dr. Frates is passionate about empowering people to adopt healthy habits through research backed methods in health and wellness coaching. For all the links and resources we talk about on this podcast and for the transcript. Please go to https://mindbodyspace.com/episode/102
Listen to episode number 92 https://mindbodyspace.com/episode/92, Beth joined me for the first time to talk about sleep and how to get our kids interested in healthy lifestyle behaviors.
We continue the conversation, starting with why prevention is such a hard sell and how to get around it by talking about healthy behaviors using evidence-backed motivational tools. Stick around to the end because Beth shares her top 3 tips for teens with us. In this episode, we also touch upon the current recommendations regarding substance use.
Find out more about Beth here:
https://www.bethfratesmd.com/
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Visualization Mental Practice And Quiz Inside This Episode. Why does meditation help high-performing athletes and performers boost their skills? We’ll cover different types of meditation and mental training techniques that can be used right before competition or performance to alleviate anxiety and negative thoughts.
There’s also a quiz inside to see how good you are at mentally visualization practices, a technique used by high performers.
If you haven’t already done so, listen to the last episode #120, when i talked to Tom Klisiewicz of Smart Health Wellness and Performance, about how performance is related to mental resilience. for better performance at sports, work, or school, we talked about how meditation is one way to boost our mental strength.
Show Notes HERE
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Whether you’re a student, leader, musician, athlete, or parent, understanding your mind and body connection enhances performance both in your personal life and at work. My guest today is Tom Klisiewicz, CPTD, an educator and colleague, who has dedicated his career to teaching youth how to be resilient and perform at their best so that when inevitable downturns happen in life, they’ll have the tools to fall back on.
For more Show notes and info CLICK HERE
Find out more about Tom: https://www.smarthwp.com/
Guest, Tom Klisiewicz is the founder and president of Smart Health & Wellness Performance. He has dedicated his career to teaching youth practices that build resilience, strengthen mental health, and help achieve success. Tom hosts a podcast called "Raising Resilient Kids."
Host, Dr. Juna is a mom and physician passionate about sharing evidence-based wellness tips and fascinating topics like neuroscience and meditation.
In this episode of the MindBodySpace podcast, Dr. Juna interviews her friend and colleague Tom Klisiewicz about teaching mindfulness and meditation to youth. Listeners will learn how Tom first became interested in meditation, his personal meditation practice, and how mindfulness helps with resilience and performance. We also discuss Tom's new podcast focused on raising resilient kids as well as a large grant Tom recently secured to teach mindfulness in Illinois public schools.
Main Discussion Points:
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How Tom first learned about meditation from studying successful athletes and business leaders (6:00)
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The benefits Tom experienced from having a regular meditation practice (14:38)
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Using performance as a "hook" to get kids interested in meditation (22:24)
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How meditation changed Tom as a parent - helping him become more patient (24:03)
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Overview of a grant Tom secured to train teachers to teach mindfulness practices to 25,000 students in Illinois public schools (26:01)
Ask a question or suggest a topic for Dr. Juna or guests! HERE
#raisingresilientkids #resilience #meditationforkids #mindfulnessforkids #kidspodcast #parentingpodcast #selfcareforkids #stressmanagementforkids #copingskills #mentalhealthforkids #childdevelopment #growthmindset #podcastersofinstagram #podcastshow #podcasthost #podcastcommunity #podcastaddict #parents #parentstress #stressless #meditation #performance #peakperformance
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Welcome to MindBodySpace Podcast 2024!
In this week's episode, Dr. Juna discusses the different types of disease prevention - tertiary, secondary, primary, and primordial. She explains what each type means, focusing especially on primordial prevention and the importance of establishing healthy habits from a very young age.Main discussion points:- Definitions of tertiary, secondary, primary, and primordial prevention- Starting healthy lifestyle habits early, especially in childhood, can have lifelong benefits- Healthy habits positively impact wellness, performance, energy levels, and happinessNext week’s guest is Tom Klisiewicz, CPTD, founder and president of Smart Health, Wellness and Performance. He is passionate about teaching kids tools for resilience and he's championing mind-body resilience programs for youth in Illinois!
Subscribe for more tips direct to your inbox! https://mindbodyspace.com/podcast
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In this informative episode, Asha Saxena, author of the best selling book "The AI Factor", successful tech entrepreneur and founder of WLDA, Women Leaders in Data and AI, shares her insights on the profound influence of AI and how anyone can get started on getting familiar with AI.
This episode is packed with wisdom and inspiration from Asha's long career as a successful entrepreneur in tech consulting. Asha also shares a heartfelt story about her biggest supporter who was also a role model in entrepreneurship—her mom.
"Always be curious. And always be learning. If you are curious and ask good questions and be open to playing and engaging with technology, you will continue growing." — Asha Saxena: Click for Asha's Website
MORE ABOUT ASHA:
FOUNDER & CEO WLDA, BOARD MEMBER, COLUMBIA UNIVERSITY PROFESSOR, & BEST-SELLING AUTHOR OF THE AI FACTOR.Asha Saxena is a strategic and innovative leader with a track recordof building successful technology companies over the past 30 years. She is the author of the bestselling book “The AI Factor – How to Apply Artificial Intelligence and Use Big Data to Grow Your Business Exponentially” and the Founder and CEO of Women Leaders in Data and AI, a global leadership organization bringing senior leaders together to create a fair digital world with parity and equity.Asha is a partner at CEO Coaching International, a company focused on founding, building, turning around, and selling successful businesses. She is also an adjunct professor at Columbia University, teaching graduate classes on Management Consulting,Entrepreneurship and Big Data Analytics, and served as Entrepreneur-in-Residence at Columbia Business School.
In the past, Asha served as the CEO of Aculyst, a healthcare dataanalytics company, built an e-commerce platform for 3,000 dealersnationwide, and was the President and CEO of Future Technologies.This company provided data analytics solutions to Fortune 1000companies and was recognized at the World Economic Forum as a“Global Growth Company for 2007”.
family #givingback #techentrepreneur #womenentrepreneurs #AI
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Ever overreact? If you're like me, you've had your fair share of regrets. We all have times when we overreact, and most of the time, it's not in our best interest. So how do we slow down and get more control over our own reactions?
In this episode, my awesome friend Fiona Murden joins me to discuss the reactionary brain and what steps we can take to decrease overreacting. We're going to talk about evidence-based exercises that we can do to train ourselves to gain control over our habitual reactions to situations and people. Fiona Murden is a great friend, awesome mom, award-winning author, and host of Dot to Dot Behind the Person Podcast. We discuss the science and real-life applications of topics that help us perform under pressure and achieve our highest potential without burning out.Fi and I hit it off immediately! We are both passionate about teaching the science of resilience, and as parents, we both have a special interest in teaching kids how they can positively influence their brains. We are on a mission to widely share practical cognitive and motivational research tools with curious people who want to fulfill their potential and ultimately lead happier lives. Fiona is a Chartered UK Organizational Psychologist who coaches top performers and C-suite individuals to achieve optimal performance. Juna teaches high-achieving students of all ages at the Juilliard School and has taught at NYU, Columbia, Barnard, Achievement First, and at many other organizations.
For more resources, sign up for the newsletter at https://mindbodyspace.com/podcast
Fi's NEW! Unique Science Backed Mentorship APP
https://oka.life/
Achieve your personal and professional goals with Oka.
Oka is based on a unique combination of psychology, technology and meaningful human connection. Helping you to:
- Find the ideal partner or mentor to support and empower you
- Understand your personality and values
- Get under the skin of what matters most
- Use psychological approaches to achieve your goals
Discover which approaches work when and which don’t
Fiona's podcast Dot to Dot:
Fi's Award Winning Books
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In episode 115, I spoke with Amy Edmondson, the Novartis Professor of Leadership and Management at the Harvard Business School and author of "Right Kind of Wrong: The Science of Failing Well".
In this follow up episode, I wanted to highlight for you, the four basic tools we can master, in order to learn how to fail well.
Grab a pen and paper and let's start practicing together!
Get the book HERE!
https://www.linkedin.com/in/amycedmondson/
https://twitter.com/AmyCEdmondson
https://www.instagram.com/amycedmondson/
self improvement #resilience #productivity #creating habits
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If you're human, then you've felt the disappointment of failure. Amy Edmondson, Novartis Professor of Leadership and Management at Harvard Business School, helps us reframe the concept of failure, both in our personal and professional lives by sharing her research backed insights.
Whoever you are in the world, this episode will help you discover intelligent failure so that you can limit preventable failures, stress and thrive.
Amy Edmondson's Website: https://amycedmondson.com/
“Amy Edmondson, one of our finest business minds, offers a bold new perspective on human fallibility. With a graceful mix of scientific research and practical advice, she shows how to transform failure from an obstacle to a stepping stone — from a weight that holds us back to a wind that propels us forward.
RIGHT KIND OF WRONG is a guidebook for our times.”
—Daniel H. Pink, #1 New York Times bestselling author of THE POWER OF REGRET and DRIVE
Amy C. Edmondson is the Novartis Professor of Leadership and Management at the Harvard Business School, renowned for her research on psychological safety over twenty years. Her award-winning work has appeared in The New York Times, The Wall Street Journal, the Financial Times, Psychology Today, Fast Company, Harvard Business Review, and more. Named by Thinkers50 in 2021 as the #1 Management Thinker in the world, Edmondson’s TED Talk “How to Turn a Group of Strangers into a Team” has been viewed over three million times. She received her PhD, AM, and AB from Harvard University. She lives in Cambridge, Massachusetts, and is the author of Right Kind of Wrong, The Fearless Organization, and Teaming.
https://www.linkedin.com/in/amycedmondson/
https://twitter.com/AmyCEdmondson
https://www.instagram.com/amycedmondson/
https://www.simonandschuster.com/books/Right-Kind-of-Wrong/Amy-C-Edmondson/9781982195069
Watch Amy's TED talk: HERE
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Want to change your habits and create massive transformations in your personal health, wealth, and relationships?
In this episode of the MindBodySpace Podcast, host Dr. Juna interviews Leo Babauta, creator of the blog Zen Habits, which has millions of readers. Leo shares his amazing personal story of overcoming smoking, debt, unhealthy habits, and more in 2005 by slowly but surely making small changes.
He gives actionable tips on how to create lasting change in your life by understanding your urges and resistance, creating accountability through your community, and finding a deeper reason why the change matters.
Listeners will be inspired by Leo's journey and gain practical frameworks to transform any area of their life.
Go to MindBodySpace.com/episode/create-new-habits-to-change-your-life-with-leo-babauta
Check out Leo's retreat coming up soon!
If you could truly let go, what would you create?
The Art of Letting Go Retreat — with Leo Babauta from Zen Habits
North Carolina, October 2023
Oct 2023 retreat:Fearless Intensive experience at the Art of Living Center in Boone, NC, October 19th - 21, 2023:
- Learn why and how we cling to old identities
- Get present to the impact of this clinging
- Staying and finding love in the unknown
- Sacred ritual for uncertainty and focus
- Connection with an incredible group of people, all dedicated to creating change in the world, just like you.
- Training with Leo — a world-class expert in mindful fearlessness and shifting our ingrained patterns.
https://ignite.zenhabits.net/art-of-letting-go
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In the last episode, we spoke to sociological researcher Caity Begg, Founder of Authentic Socialabout how removing our smartphones and tech from early morning routines can change our ability to focus for the rest of the day. For Caity and for many of us, checking our phones first thing in the morning can lead to immediate overwhelm as we drink from a firehose of information from the news, emails, texts, and social media.
Listen for evidence backed two simple steps that you can take to ditch your phone from your morning routine so that you can do what matters most to you!
Let me know how it goes for you! Email questions, comments, and feedback at info@mindbodyspace.com
Subscribe at mindbodyspace.com/podcast and look out for a “Ditch the Morning Tech” challenge coming up!
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In this episode of the MindBodySpace Podcast, Dr. Juna speaks with sociological researcher and Authentic Social founder Caitlin “Caity” Begg about the effects of digital communication and hyper-communication on human relationships and interactions. They discuss how the rise of texting, social media, and constant connectivity has impacted the way we converse, date, work, and even think. Caity provides insights from her research on improving communication and promoting more presence despite our tech-driven world.
Main Discussion Points:
- How asynchronous communication (non real-time like texts) and hyper-communication (excess texts/notifications) causes anxiety and misinterpretations
- The importance of establishing communication norms, especially when dating or starting new relationships
- How starting the day reading physical books helps focus, productivity, creativity
- Caity's “progression to analog” tips like phone-free mornings, taking film photos, and being present with people
- Effects of digital communication on social skills and mental health
- Advice for parents on limiting screen media for kids and having open discussions
Caitlin “Caity” Begg studied sociology at Harvard and wrote her thesis on digital communication and relationships. She founded her company Authentic Social in 2016 to improve workplace communications. Caity speaks globally on making human connections in a tech-driven world.Authentic Social provides business and communication strategies for companies, with a focus on optimizing technology's role in human interaction. Their research is aimed at facilitating effective and less alienating communication in a digital age.
https://caitybegg.com/https://authsocial.com http://linkedin.com/in/caitlinbegghttp://instagram.com/caityb
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Tanmeet is a mother, physician and author of "Joy is my Justice". Listen in on our conversation as she talks about how a devastating diagnosis changed her life, making her stronger and a thought leader in helping others find joy in the most difficult times.
Dr. Tanmeet Sethi is a board-certified Integrative Family Medicine physician and Clinical Associate Professor at the University of Washington School of Medicine. She works on the frontlines of the most marginalized communities, as well as globally with victims of school shootings, survivors of hurricanes, citizens impacted by police violence, and psychologists in Ukraine under attack. Her expertise is recognized nationally and she is the author of multiple articles and textbook chapters in Integrative medicine. Dr. Sethi is always on the cutting edge of medicine including clinical research on psilocybin, the first psychedelic research of its kind at the University of Washington.
More about Dr. Sethi HERE: https://www.tanmeetsethimd.com/
More about Dr. Sethi HERE: https://www.tanmeetsethimd.com/
IG: https://www.instagram.com/tanmeetsethimd/
FB: https://www.facebook.com/tanmeetsethimd/
LI: https://www.linkedin.com/in/tanmeet-sethi-md-8550a2114/
The contents of this podcast is for education and entertainment purposes only. Please consult with a physician or other professional health-care provider prior to making any decisions, or undertaking any actions or not undertaking any actions related to any health care problem or issue you might have at any time, now or in the future.
Sign up for podcasts & special tips in your inbox HERE
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In this podcast, Dr. Sharma, author of the book "Pain Solution: How to Relieve Pain Without Pills," discusses the importance of reducing inflammation in order to manage pain. She shares her insights on how to make lifestyle changes, such as eating a healthy diet, exercising regularly, and getting enough sleep, to reduce inflammation and improve pain management. She also discusses the benefits of stress reduction and mindfulness techniques for pain relief.
Go to Show notes for resources:
painrelief #naturalpainrelief #inflammation #chronicpain #mindfulness #stressrelief #healthylifestyle
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It's a myth that sleep is a waste of time. In fact our brains are super active when we're sleeping. Now researchers are looking into the hypnagogic state, a transitional state between wakefulness and sleep to see if we can influence our own dreams. During this state, our brains are still active. It's a unique state of consciousness where we can be aware of our thoughts and surroundings, but we are also open to suggestion.
Researchers are interested in the hypnagogic state because it may offer a way to influence our dreams. By focusing on certain thoughts or images before we fall asleep, we may be able to influence the content of our dreams. This could be a useful tool for problem-solving, creativity, or simply for having more enjoyable dreams.
Listen for more details and tips for influencing your dreams during the hypnagogic state.
Download the PDF tips and resource links on how to make your naps more productive and boost your creativity.
Transcripts and show notes at: https://mindbodyspace.com/episode/109
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Join Dr. Juna in this insightful episode where she sits down with Dr. Jean Luke Neptune and John Roesch, two addiction specialists at the forefront of the recovery field.
In this engaging conversation, we explore the important questions of what defines addiction, the dangers of modern substance abuse norms, and the best ways to prevent substance use disorders.
John shares with us his struggles with addiction and his transition from a successful career in the culinary world to a profound commitment to helping others overcome addiction. Through their unique paths, they share their expertise in interventions, holistic health coaching, and the power of education in supporting individuals and families struggling with substance abuse.
Prepare to be inspired as we learn from these remarkable professionals about addiction and recovery.
Website: Dr. Neptune and John Roesch: https://hellosuntra.com/
https://coaching.hellosuntra.com/courses/introduction-to-drug-and-alcohol-interventions
https://hellosuntra.com/support-groups/
https://hellosuntra.com/hbo-pause-sam-jay-john-roesch-interview/
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How Can We Protect Ourselves from Toxins in our Daily Environment? Firstly, knowledge is power. In this podcast, we explore how we can decrease our daily exposure to >95K chemicals in our world.
Dr. Aly Cohen is the co-author of the bestselling guidebook, Non-ToxicGuide to Living Healthy in a Chemical World. She is a board-certified rheumatologist and integrative medicine specialist who created TheSmartHuman.com to share environmental health, disease prevention, and wellness information with the public. She lectures nationally on environmental health topics for schools and physician training programs. Watch her Tedx Talk "How to Protect Your Kids from Toxic Chemicals.
For show notes and more resources: mindbodyspace.com
Keep this evidence based content FREE: Subscribe and support & sign up for your newsletter: mindbodyspace.com
Subscribe to NEW YouTube Channel for sleep meditations and evidenced based tips to sleep better @fallasleepeasy
RESOURCES:
Environmental Working Group
Skincare
Dr. Aly Cohen:
Aly Cohen, MD, FACR (pronounced Ay-lee)
Co-Editor/Contributor: "Integrative Environmental Medicine", Oxford University Press, 2017
Co-author: "Non-Toxic: Guide to Living Healthy in a Chemical World", Oxford University Press, 2020
TEDx Talk: How To Protect Your Kids from Toxic Chemicals
http://www.TheSmartHuman.com
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This episode is all about the inner workings of Sound Meditations for ripples of goodness in a difficult environment. A conversation with NYC Emergency Room Physician and sound meditation facilitator, Dr. William Berk. We talk about how he came to combine modern medicine with ancient techniques and how sound can be a surprising facilitation into a meditative state, especially for people who have trouble just sitting still in mindfulness. An easier, falling into meditative states definitely piques my curiosity!
“Sound has been used throughout time and culture as a powerful way of disconnecting from our chattering and distracted “monkey mind” and connecting with a state that is equanimous, connected and transcendental.
What is sound meditation?
Sound meditation is a deeply-immersive meditative practice where sound becomes your sole focus. Using a series of carefully selected instruments, we focus the attention and allow the mind to rest as the subconscious and the body comes to a state of loving and connected harmony.
Dr. Berk
Show notes, transcripts and more: CLICK HERE
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Today I’m so excited to have with us again, Dr. Jill Grimes, she is a board certified family medicine physician who is passionate about prevention. She is the author of the award winning humorous and evidence-based book “The ULTIMATE College Student Health Handbook: Your Guide for Everything from Hangovers to Homesickness”
She also wrote Seductive Delusions: how everyday people catch STDs, which converted an awkward and boring subject to an engaging, educational resource. For more golden science backed tips from our last conversation goto https://mindbodyspace.com/episode/40 and follow her on @tiktok.collegedoc
We’re going to talk about how to counter the stress of being injured as a student athlete, or anyone for that matter, and we’ll also talk about what’s killing up to 2000 college students a year.
We will dive into the topic of weed, hint, it’s not the kind they had way back when, how to tell if someone has an STD, we’ll touch on informed consent and a little bonus; how to find love or at least someone compatible to date.
Jill Grimes, MD, FAAFP, is a nationally recognized medical media expert and award-winning author of The ULTIMATE College Student Health Handbook: Your Guide for Everything from Hangovers to Homesickness. She is the proud mom of two awesome collegiate daughters and best known to young adults as the TikTok.CollegeDoc . After two decades of private practice in family medicine, Dr. Grimes now splits her time between writing, speaking, vaccinating, seeing patients and creating educational social media content.
TikTok.CollegeDoc
Website
Book: The ULTIMATE College Student Health Handbook: Your Guide to Everything from Hangovers to Homesickness
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Most of us know compassion when we receive it and feel it for others, but did you know that compassion is a powerful skill that can be developed? Sometimes it takes an expert to help you unlock your inner superpower! With 3 Harvard degrees, one being a Master's in Buddhist Studies, she is the perfect person to show you how self-compassion can transform your life. Listen to my conversation with Elizabeth as she shares how self-compassion has helped her get through the pressures that come with the extremely high expectations she sets for herself. Your emotional well-being will thank you!
Elizabeth is the founder of Happiness Sangha where she teaches the art of self-compassion. Her impressive education allows her to teach with a depth of knowledge and a unique perspective. Elizabeth graduated magna cum laude from Harvard University, completed her J.D. at Harvard Law School, and completed a Master’s degree in Buddhist Studies at Harvard Divinity School. Elizabeth is also part of the original cohort certified to teach applied compassion by Stanford Center for Compassion and Altruism Research and Education (CCARE)
Find out more about Elizabeth here: Happiness Sanga
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Being extraordinary refers to taking a step back and recognizing that what modern society calls "normal"—ways to eat, sleep, move, connect, and relax—often work against biological wellness. The seemingly insignificant daily "normal" behaviors add up, either moving us toward a healthy, wealthy, and fulfilling life or slowly chipping away at our mental and physical health. Knowing the science behind specific behaviors that strengthen our resilience—the ability to bounce back from setbacks—can strongly motivate us toward healthier habits.
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We all have a tendency to regress to unhealthy behaviors, especially when we're under stress. In this episode, Dr. Beth Frates and I discuss how to practice self-awareness so that we can understand ourselves so that our moment to moment decisions and behaviors align with our best selves.
Beth Frates, M.D. is the mom of two amazing college age boys; she's also a pioneer in Lifestyle Medicine education, an award-winning teacher at Harvard, and president-elect of the American College of Lifestyle Medicine. Dr. Frates is passionate about empowering people to adopt healthy habits through research backed methods in health and wellness coaching. For all the links and resources we talk about on this podcast and for the transcript. Please go to https://mindbodyspace.com/episode/102
Listen to episode number 92 https://mindbodyspace.com/episode/92, Beth joined me for the first time to talk about sleep and how to get our kids interested in healthy lifestyle behaviors.
We continue the conversation, starting with why prevention is such a hard sell and how to get around it by talking about healthy behaviors using evidence-backed motivational tools. Stick around to the end because Beth shares her top 3 tips for teens with us. In this episode, we also touch upon the current recommendations regarding substance use.
Find out more about Beth here:
https://www.bethfratesmd.com/
In this episode, Peg Frates, M.D. and I discuss the importance of reframing our story of who we are in order to tip our lifestyle habits toward a healthy balance. We also discuss mnemonics that help us remember the key ingredients to mental and physical wellness. Dr. Frates walks us through how to remember what brings us joy in order to strengthen our motivation to exercise regularly. Dr. Frates is the President-Elect of the American College of Lifestyle Medicine.
Dr. Beth Frates M.D.; she's a pioneer in Lifestyle Medicine education, an award-winning teacher at Harvard, and president-elect of the American College of Lifestyle Medicine. Dr. Frates is passionate about empowering people to adopt healthy habits through research backed methods in health and wellness coaching. For all the links and resources we talk about on this podcast and transcript. Please go to mindbodyspace.com/episode/94
In episode number 92, Beth joined me for the first time to talk about sleep and how to get our kids interested in healthy lifestyle behaviors.
We continue the conversation, starting with why prevention is such a hard sell and how to get around it by talking about healthy behaviors using evidence-backed motivational tools. Stick around to the end because Beth shares her top 3 tips for teens with us. In this episode, we also touch upon the current recommendations regarding substance use.
Find out more about Beth here:
https://www.bethfratesmd.com/
This is a continuation of my tribute to Dr. Herbert Benson, a Harvard cardiologist and pioneer in the field of my body medicine. The relaxation response is the opposite of the stress response. It's a natural part of our physiology, however unlike the stress response, which is automatic, we need to consciously elicit the relaxation response.
This recording is the way I learned it from Dr. Benson when I first went to the Benson Henry Institute for Mind-Body Medicine almost a decade ago. I will talk through the instructions then if you decide to stay, I will guide you in the beginning with instructions on how to end the practice. Then, you will be on your own and you will have the choice of ending your practice at the ten minute bell or the twenty minute bell.
You can start to take control over your stress response right now. Start to practice twice a day, for even one minute, five minutes, eventually at least ten minutes two times a day. If you can do twenty minutes two times a day, even better.
Subscribe and share this valuable information with anyone who needs to learn to manage their stress response.
In this episode, I'm joined by my fellow mind-body physicians, April Hirschberg MD, Massachusetts General Hospital Psychiatrist and Cardiologist Robert Rollings MD. We remember and celebrate Dr. Herbert Benson, a Harvard cardiologist, best selling author of "The Relaxation Response", founder and Director Emeritus of the Benson-Henry Institute of Mind Body Medicine at Massachusetts General Hospital and Mind Body Professor of Medicine at Harvard Medical School. Most of all, he was a leader in the field of mind body medicine and a mentor to so many of us.
Excerpt from The Passing of Herbert Benson, MD:
"A pioneer of mind body medicine, Dr. Benson defined the relaxation response, the physiological counterpart of the fight-or-flight response. Throughout a career spanning five decades, he researched the efficacy of the relaxation response in counteracting the harmful effects of stress. His research extended from the laboratory, to the clinic, to Asian field expeditions and served as a bridge between medicine and spirituality, East and West, mind body, belief and science.
“Herb was a visionary, and a father of mind body medicine. He believed that humans have a great capacity for healing, and that self-care techniques, along with medication and medical procedures, can form ‘the three-legged stool’ of an ideal healthcare model,” said Gregory L. Fricchione, MD, Director of the Benson-Henry Institute (BHI). “Early on, when some others scoffed at his work in this area, he persevered and history has proven him to be prescient; as we live through this pandemic for example, we find that self-care and stress management and resilience are tools and skills that we need to survive and thrive.”
Dr. Benson was the author or co-author of more than 190 scientific publications and 12 books, including The Relaxation Response (1975), a New York Times bestseller that sold more than 6 million copies and was translated into multiple languages. The small, red paperback was read far and wide and influenced generations of trainees and researchers; many of whom became leaders in the field, Dr. Fricchione said." Read on here: https://bensonhenryinstitute.org/the-passing-of-herbert-benson-md/
Read his book The Relaxation Response: https://www.amazon.com/Relaxation-Response-Herbert-Benson/dp/0380006766
This episode is Part 2 of the conversation Fi and I had about the importance of setting and achieving goals. In this episode, we will give you practical tools to get around our sometimes uncooperative minds that can pull us off track, so that we can persist in what we need to do in order to achieve our goals.
It's my monthly chat with Fiona Murden, my great friend, awesome mom, award-winning author, and host of Dot to Dot Podcast. Each month we sit down to discuss the science and real life applications of topics that help us perform under pressure and achieve our highest potential, without burning out.
Fiona and I hit it off immediately! We are both passionate about teaching the science of resilience and as parents, we both have a special interest in teaching kids how they can positively influence their brains. We are on a mission to widely share practical cognitive and motivational research tools with curious people who want to fulfill their potential and ultimately, lead happier lives. Fiona is a Chartered UK Organizational Psychologist who coaches top performers and C-suite individuals to achieve optimal performance and Juna teaches high-achieving students of all ages at the Juilliard School, and previously at NYU, Columbia, Barnard, Achievement First and at many other organizations.
For more resources, sign up for the newsletter at https://mindbodyspace.com/podcast
Fiona's podcast Dot to Dot: https://podcasts.apple.com/gb/podcast/dot-to-dot-behind-the-person/id1513046864
Fiona's award winning books and more: https://fionamurden.com/
Meditate and reflect for 5 minutes to get clearer on your long term goals as well as what you need to do today. This is a short meditation so if you need more time between prompts, you can hit pause and come back. This meditation and reflection on setting goals is based on my conversation with Fiona Murden on Episode 96 Highest Potential Goal Setting Part I We talked about the importance of setting and achieving goals, how to figure out what our unique goals are, and how to motivate ourselves to actually change to move towards our goals. Be sure to tune into Episode 98 for Highest Potential Goal Setting Part II where we share some practical tools to overcome our minds when we're tempted to procrastinate or veer off track. For more resources, sign up for the newsletter at https://mindbodyspace.com/ Fiona's podcast Dot to Dot listen https://podcasts.apple.com/gb/podcast/dot-to-dot-behind-the-person/id1513046864 More about Fiona: https://fionamurden.com/
This episode is Part I of the conversation Fi and I had about the importance of setting and achieving goals, how to figure out what our unique goals are, and how to motivate ourselves to actually change to move towards our goals.
It's my monthly chat with Fiona Murden, my great friend, awesome mom, award-winning author, and host of Dot to Dot Podcast. Each month we sit down to discuss the science and real life applications of topics that help us perform under pressure and achieve our highest potential, without burning out.
Fiona and I hit it off immediately! We are both passionate about teaching the science of resilience and as parents, we both have a special interest in teaching kids how they can positively influence their brains. We are on a mission to widely share practical cognitive and motivational research tools with curious people who want to fulfill their potential and ultimately, lead happier lives. Fiona is a Chartered UK Organizational Psychologist who coaches top performers and C-suite individuals to achieve optimal performance and Juna teaches high-achieving students of all ages at the Juilliard School, and previously at NYU, Columbia, Barnard, Achievement First and at many other organizations.
For more resources, sign up for the newsletter at mindbodyspace.com/podcast
Fiona's podcast Dot to Dot listen HERE
Fiona's award winning books: Mirror Thinking HERE
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
This Rx Chill Pill meditation is an extended version re-release of a Loving Kindness meditation that will leave you feeling safe and relaxed. The Relaxation Response is a profoundly restorative state that every human being is capable of achieving. You probably have natural ways of eliciting this response daily. Still, with the overwhelming chronic daily stressors, it is becoming more and more important to set aside and plan a time to retrain our nervous system to access this rest and relax system. These physiologic changes bring our parasympathetic nervous system online, balancing out our overworked stress response, leaving us feeling deeply rested down to the cellular level.
About your host, Dr. Juna Bobby:
After a decade-long career in radiology, seeing disease from the inside out, Juna switched tracks to teach people how to stay well and thrive by understanding neuroplasticity. Knowing we can change at a cellular level gives us the power to drive our behavior and the quality of life that we get to live. As a mom-M.D., she understood that there are critical neurological stages in children's lives where healthy mental and physical habits can be more consequential. Her purpose is to share science-backed lifestyle medicine for peak performance, productivity, and wellness, with as many kids, parents, and educators as she can.
Juna Bobby MD hosts the MindBodySpace Podcast , where she shares evidence-backed tips and meditations to boost your resilience so that you can reach your highest potential. Juna is the creator of a unique science-backed planner and digital courses, Plan to SOAR™️ — Successful, Organized, Adaptable, Resilient and Top-Down Brain™️, which have helped students of all ages, musicians, athletes, and professionals.
Juna is a mom of two amazing people, and she is on faculty at The Juilliard School PC, where she teaches "The Science of Resilience for Peak Performance and Happiness." Juna is a graduate of NYU Grossman SOM, a board-certified fellowship-trained radiologist, and a physician specializing in Mind-Body and Lifestyle Medicine. Juna is certified to teach SMART 3RP Relaxation Response Resiliency Program by the Benson Henry Institute at Harvard Medical School. She is a board-certified physician diplomat for the American College of Lifestyle Medicine.
Instagram @mindbody_space
Podcast: mindbodyspace
Meditate with me over at Juna Bobby MD on Insight Timer CONNECT WITH ME: Facebook | Instagram | Twitter | LinkedIn
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
I am so excited to continue my conversation with Dr. Beth Frates M.D.; she's a pioneer in Lifestyle Medicine education, an award-winning teacher at Harvard, and president-elect of the American College of Lifestyle Medicine. Dr. Frates is passionate about empowering people to adopt healthy habits through research backed methods in health and wellness coaching. For all the links and resources we talk about on this podcast and transcript. Please go to mindbodyspace.com/episode/94
In episode number 92, Beth joined me for the first time to talk about sleep and how to get our kids interested in healthy lifestyle behaviors.
We continue the conversation, starting with why prevention is such a hard sell and how to get around it by talking about healthy behaviors using evidence-backed motivational tools. Stick around to the end because Beth shares her top 3 tips for teens with us. In this episode, we also touch upon the current recommendations regarding substance use.
Find out more about Beth here:
https://www.bethfratesmd.com/
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
This is an updated version with a few extra encouraging words from science. “I believe in you.” These simple four words mean the world to me and now I want to share them with you. So put on your earphones and your sunglasses, get comfortable and sit with me for a few minutes. The best part is that you can take this meditation with you wherever you go, no special place, clothes, or time is needed. I hope it gives you as much peace of mind as it did for me.
Did you find this helpful? If yes, please share, subscribe and rate my podcast.
Questions? Requests?
Email: info@mindbodyspace.com
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This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Welcome to 2022! Learn science backed ways to take care of our mind-body-space with me! I am so excited to have Dr. Beth Frates with me. She's an MD and a pioneer in lifestyle medicine education. She is also an award-winning teacher at Harvard, and she is now the president-elect of the American College of Lifestyle Medicine. Listen as we start the conversation on how powerful lifestyle changes can be to help us be at our best.
For a full transcript and more tips: mindbodyspace.com/episode/92
Questions? write them in comments below or email us info@mindbodyspace.com
Find out more about Dr. Frates: bethfratesmd.com
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode, Fi and I will talk about how to get started on writing a personal essay. We will tell you about several key questions and tools that you can apply to trigger memories to explore self-awareness. Whether you're writing your personal college essay or starting a self-reflection query, you can use this format so you don't get stuck with writer's block. Download your list of Values that we talk about in this episode HERE It's my monthly chat with Fiona Murden, my great friend, awesome mom, award-winning author, and host of Dot to Dot Podcast. Each month we sit down to discuss the science and real life applications of topics that help us perform under pressure and achieve our highest potential, without burning out. Fiona and I hit it off immediately! We are both passionate about teaching the science of resilience and as parents, we both have a special interest in teaching kids how they can positively influence their brains. We are on a mission to widely share practical cognitive and motivational research tools with curious people who want to fulfill their potential and ultimately, lead happier lives. Fiona is a Chartered UK Organizational Psychologist who coaches top performers and C-suite individuals to achieve optimal performance and Juna teaches high-achieving students of all ages at the Juilliard School, and previously at NYU, Columbia, Barnard, Achievement First and at many other organizations. For more resources, sign up for the newsletter at mindbodyspace.com/podcast Fiona's podcast Dot to Dot listen HERE Fiona's award winning books: Mirror Thinking HERE
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Regulating our breath can have a significant effect on our stress levels.
Longer exhales can slow down your heart rate, which in turn can signal to your brain that you are calm.
Get a pen and paper for this scientific self-help exercise to see how this Chill Pill works for you. Let us know how you did! Take the poll on spotify!
Regulate your breath to calm down your heart rate and focus your attention. Whether you're in a competition or game, this technique will help you focus your attention on what matters. There are many different types of breathing patterns and they relate to different emotional states.
Geek out: Stanford researcher Dr. Krasnow, describes many different types of breaths: "regular, excited, sighing, yawning, gasping, sleeping, laughing, sobbing" and these breath patterns relate to different emotional states. His team has identified a cluster of neurons in the brainstem of mice that are breathing rhythm generators, which directly communicate with the higher functioning brain to regulate attention, alertness, and stress levels.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
We all have our good days and bad days, but what if there was a way to strengthen a pathway in our brains that was better able to balance our emotional and reasoning brain?
This would help us perform at our best and lead us to make wiser decisions with our time. It could help us procrastinate less, get motivated, and really think ahead about what we want for ourselves.
So how can we tone down that overreactive part of us?
In this episode, I'll tell you about the two techniques that helped people access the more focused brain and the one technique that boosted emotional regulation in a multi-center research study.
You'll learn how to access this top down brain processing, executive functioning brain, to tap into your wiser, smarter self.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Do you feel overwhelmed? Unable to get started on what you know you need to do right now? You're in the right place. In this mental exercise, we will use phrases to boost our dopamine levels, the neurotransmitter that makes us feel better, think clearer, plan, memorize, and learn better. Paired with a simple breath and muscle relaxation, this is a powerful tool you can take with you where ever and whenever you need it.
My passion is to share the Science of Resilience for evidence backed self-help tools that you can use for peak performance and wellness.
Please subscribe, download, and share this podcast to support this free work.
Goto MindBodySpace.com and sign up for the newsletter and get more tips on neuroscience backed planning. Cut back the clutter and get more time to do what's most important to you.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
In this episode Fiona and Juna talk about psychometric testing and how organizational psychologists use it to coach executives.
It's my monthly chat with Fiona Murden, my great friend, awesome mom, award-winning author, and host of Dot to Dot Podcast. Each month we sit down to discuss the science and real life applications of topics that help us perform under pressure and achieve our highest potential, without burning out.
Fiona and I hit it off immediately! We are both passionate about teaching the science of resilience and as parents, we both have a special interest in teaching kids how they can positively influence their brains. We are on a mission to widely share practical cognitive and motivational research tools with curious people who want to fulfill their potential and ultimately, lead happier lives. Fiona is a Chartered UK Organizational Psychologist who coaches top performers and C-suite individuals to achieve optimal performance and Juna teaches high-achieving students of all ages at the Juilliard School, and previously at NYU, Columbia, Barnard, Achievement First and at many other organizations.
For more resources, sign up for the newsletter at mindbodyspace.com/podcast
Fiona's podcast Dot to Dot listen HERE
Fiona's award winning books: Mirror Thinking HERE
I am honored to talk with Dr. Jessica Krant, MD, MPH, about our biggest organ, skin. We talk about how she, a prominent dermatologist in New York City, came to be certified in integrative dermatology and lifestyle medicine. We talk about her own journey to a healthier lifestyle — including losing 38 pounds — and how what we eat, how we sleep, and how much we stress affects skin.
Jessica is a board-certified dermatologist and Lifestyle Medicine-certified physician practicing in Manhattan, NYC. She is also certified in integrative dermatology and is a double-certified life and transformational mindset coach. She studied design and visual arts at Harvard College, where she graduated magna cum laude, and then went on to get both her M.D. and Master’s Degree in Public Health at Columbia University. The great joy of her life and career right now is combining her love of aesthetics, investigative medicine, whole food plant based way-of-life education, to help people investigate their own minds and habits to transform into the joyful, goal achieving, vital creatures they are meant to be.
Listen to her new podcast, SAVE YOUR OWN SKIN
Follow her on IG at @DrKrantTheSkinMD
Sign up for email updates and for upcoming programs at ArtofDermatology.com!
In this episode Fiona and Juna talk about three ways to get feedback to increase self-awareness. We discuss three easy methods to gather information about ourselves.
It's my monthly chat with Fiona Murden, my great friend, awesome mom, award-winning author, and host of Dot to Dot Podcast. Each month we sit down to discuss the science and real life applications of topics that help us perform under pressure and achieve our highest potential, without burning out.
Fiona and I hit it off immediately! We are both passionate about teaching the science of resilience and as parents, we both have a special interest in teaching kids how they can positively influence their brains. We are on a mission to widely share practical cognitive and motivational research tools with curious people who want to fulfill their potential and ultimately, lead happier lives. Fiona is a Chartered UK Organizational Psychologist who coaches top performers and C-suite individuals to achieve optimal performance and Juna teaches high-achieving students of all ages at the Juilliard School, and previously at NYU, Columbia, Barnard, Achievement First and at many other organizations.
For more resources, sign up for the newsletter at mindbodyspace.com/podcast
Fiona's podcast Dot to Dot listen HERE
Fiona's award winning books: Mirror Thinking HERE
In Part III Q&A with Angela Duckworth, she answers questions from our listeners.
I am beyond thrilled to have Angela Duckworth as a guest on my podcast. She is most famous for her Ted talk ( > 23,432,260 views! ) and bestselling book — Grit, The Power of Passion and Perseverance. She's also actually brilliant, personable and generous. As a former math and science teacher in public schools in NYC, San Francisco and Philadelphia, Angela is passionate about sharing her research on strategies for success with educators and parents to help kids thrive.
Due to some technical issues and scheduling mixups, I ended up having not just one, but two conversations with Angela plus a speed round of Q&A from parents. Now that's what they mean when they say make "lemonade from lemons"!
The topics skipped around a bit so it made sense to split it up into 3 parts.
Angela Duckworth is the founder and CEO of Character Lab, a nonprofit whose mission is to advance scientific insights that help children thrive. She is also a professor of psychology at the University of Pennsylvania and in 2013 was named a MacArthur Fellow aka the genius grant recipient.
Angela shares research-backed advice for parents and teachers in her Tip of the Week. Sign up to receive it by email here.
https://angeladuckworth.com/
No Stupid Questions Podcast with Stephen Dubner and Angela Duckworth: https://freakonomics.com/nsq/
In Part II conversation with Angela Duckworth, we discuss what inspires her and chat more about resilience and grit.
Tune in to Part III for Q&A.
I am beyond thrilled to have Angela Duckworth as a guest on my podcast. She is most famous for her Ted talk ( > 23,432,260 views! ) and bestselling book — Grit, The Power of Passion and Perseverance. She's also actually brilliant, personable and generous. As a former math and science teacher in public schools in NYC, San Francisco and Philadelphia, Angela is passionate about sharing her research on strategies for success with educators and parents to help kids thrive.
Due to some technical issues and scheduling mixups, I ended up having not just one, but two conversations with Angela plus a speed round of Q&A from parents. Now that's what they mean when they say make "lemonade from lemons"!
The topics skipped around a bit so it made sense to split it up into 3 parts.
Angela Duckworth is the founder and CEO of Character Lab, a nonprofit whose mission is to advance scientific insights that help children thrive. She is also a professor of psychology at the University of Pennsylvania and in 2013 was named a MacArthur Fellow aka the genius grant recipient.
Angela shares research-backed advice for parents and teachers in her Tip of the Week. Sign up to receive it by email here.
https://angeladuckworth.com/
No Stupid Questions Podcast with Stephen Dubner and Angela Duckworth: https://freakonomics.com/nsq/
I am beyond thrilled to have Angela Duckworth as a guest on my podcast. She is most famous for her Ted talk ( > 23,432,260 views! ) and bestselling book — Grit, The Power of Passion and Perseverance. She's also actually brilliant, personable and generous. As a former math and science teacher in public schools in NYC, San Francisco and Philadelphia, Angela is passionate about sharing her research on strategies for success with educators and parents to help kids thrive.
Due to some technical issues and scheduling mixups, I ended up having not just one, but two conversations with Angela plus a speed round of Q&A from parents. Now that's what they mean when they say make "lemonade from lemons"!
The topics skipped around a bit so it made sense to split it up into 3 parts. This is part I where we talk about evidence based parenting that supports kids' growth and grit.
Angela Duckworth is the founder and CEO of Character Lab, a nonprofit whose mission is to advance scientific insights that help children thrive. She is also a professor of psychology at the University of Pennsylvania and in 2013 was named a MacArthur Fellow aka the genius grant recipient.
Angela shares research-backed advice for parents and teachers in her Tip of the Week. Sign up to receive it by email here.
https://angeladuckworth.com/
No Stupid Questions Podcast with Stephen Dubner and Angela Duckworth: https://freakonomics.com/nsq/
One of my first students in my Science of Resilience class at the Juilliard Pre-College, Pablo Esquivel Noel, joins me for our monthly conversation on wellness and peak performance. Today we talk about his pre-performance centering routine which includes the Wim Hof Breathing Method.
The breath is a powerful natural tool that everyone can connect to. Pay attention to what your body tells you. If you get dizzy or anxious, stop and reassess.
Connect with Pablo: Instagram Spotify
In this episode Fiona and Juna talk about how sleep affects emotional regulation. We discuss three steps to managing our difficult emotions using the Acceptance Commitment Therapy model, which is used with success in coaching for high performance and for stress management.
Rx Chill Pill — Meditate Your Brain to Resilience Podcast. It's my monthly chat with Fiona Murden, my great friend, awesome mom, award-winning author, and host of Dot to Dot Podcast. Each month we sit down to discuss the science and real life applications of topics that help us achieve our highest potential while decreasing the risk of burnout.
Fiona and I hit it off immediately! We are both passionate about teaching, especially youth, the science behind how we can positively influencing our own brains. We are on a mission to widely share practical cognitive and motivational research tools with curious people who want to fulfill their potential and ultimately, lead happier lives. Fiona is a Chartered Psychologist who coaches top performers and C-suite individuals in business, healthcare, sports, and politics to achieve optimal performance.
Sign up to get FREE useful worksheets, cheatsheets, and resources at mindbodyspace.com/podcast
Fiona has a podcast Dot to Dot Behind the Person you can listen HERE
Read about her insightful book Mirror Thinking HERE
Nina Restieri is the founder and president of momAgenda. Previously, she has spent time as an advertising executive, as the president of a family business, and as a stay-at-home mom. Nina talks to me about what it was like to start a business as a mother of four young kids and how she kept herself on track of what was most important to her. She is now pivoting into her new role of helping overwhelmed moms find self-care. Her brand new book, "Overcoming the Mom-Life Crisis is the ultimate guide to putting yourself back on your to-do list."
I love Nina's MomAgenda. I highly recommend it for anyone who loves to plan out their days or who needs help keeping everything under control.
Nina started momAgenda when her four kids were seven, five, three, and one, to create organizing products to help make moms’ lives (and her own life) easier. momAgenda has grown to include a diversified range of products that help organize the lives of mothers and others, including day planners, home organizers, pads, journals, and accessories. The collection is sold at leading national retailers and regional boutiques throughout the U.S. Over the past fifteen years, Nina Restieri and momAgenda have been featured in numerous outlets including NBC’s Today show, The Early Show, MSNBC, Real Simple, Better Homes and Gardens, The New York Times, and The Huffington Post. Nina Lives in Connecticut with her four children. This is her first book.
Social media:
Instagram: https://www.instagram.com/nina.restieri/
Twitter: https://twitter.com/momAgenda
Facebook: https://www.facebook.com/ninarestieriauthor
Website: https://www.ninarestieri.com/
MomAgenda this planner is beautiful and super practical https://momagenda.com/
Composer and Juilliard graduate, Pablo Esquivel Noel joins me to talk about how he merged his two passions, wellness and music, into Fusion, a music meditation experience for live audiences. This episode ends with a meditation on Pablo's original composition, "Interlude" ASMR mix.
I am excited to announce that Pablo will be joining me every month for a discussion on staying well and performing at your best. We will end each episode with a meditation on a piano piece performed by Pablo.
Connect with Pablo: Instagram Spotify
From an Ivy League dean and a college admissions expert, a guide to help parents support their children as they navigate their way to college.
The College Conversation is a comprehensive resource for mapping the path through the college application process that provides practical advice and reassurance to keep both anxious parents and confused children sane and grounded. Rather than adding to the existing canon of “How to Get In” college guides or rankings, Eric Furda and Jacques Steinberg provide a step-by-step approach to having the tough conversations on this topic with less stress and more success.
Find out more at: jacquessteinberg.com/
Opt-in for the podcast newsletter topdownbrain.com/podcast
In this episode Fiona and Juna talk about how we're often railroaded into a track when we are good at something. We discuss how to understand yourself and how to clarify what to stay with through thick and thin, and as Elizabeth Gilbert says, "So the question is not so much “What are you passionate about?” The question is “What are you passionate enough about that you can endure the most disagreeable aspects of the work?”
Rx Chill Pill — Meditate Your Brain to Resilience Podcast. It's my monthly chat with Fiona Murden, my great friend, awesome mom, award-winning author, and host of Dot to Dot Podcast. Each month we sit down to discuss the science and real life applications of topics that help us achieve our highest potential while decreasing the risk of burnout.
Fiona and I hit it off immediately! We are both passionate about teaching, especially youth, the science behind how we can positively influencing our own brains. We are on a mission to widely share practical cognitive and motivational research tools with curious people who want to fulfill their potential and ultimately, lead happier lives. Fiona is a Chartered Psychologist who coaches top performers and C-suite individuals in business, healthcare, sports, and politics to achieve optimal performance.
Sign up to get FREE useful worksheets, cheatsheets, and resources at mindbodyspace.com/podcast
Fiona has a podcast Dot to Dot Behind the Person you can listen HERE
Read about her insightful book Mirror Thinking HERE
Why is it that when one "stops drinking" it seems to be more of a stigma than if one continued drinking as usual? Clare Pooley is determined to make sober fun. New York Times Best Selling author of The Authenticity Project and The Sober Diaries, Clare started writing when she decided to get sober. Clare was a stay at home mom, trying to be the best mom that she could be, when one day, she realized she was drinking too much and that her life didn't quite match her vision of the happy homemaker that she had imagined for herself and her three kids. Make sure to listen all the way to the end because this conversation is full of tips for resilience and behavioral change.
Find out more about Clare, her books, blog, and Tedx talk HERE https://clarepooley.com/
Alcohol, the Brain, and Prevention: Learn some surprising facts about alcohol use, the developing brain, and ways to prevent lifelong abuse or problematic use.
All materials are for informational and entertainment purposes only. Episodes are not a substitute for medical advice, diagnosis or treatment of any health condition or problem. Any questions regarding your own health should be addressed with your own physician or other healthcare provider. This podcast makes no warranties nor expresses or implied representations whatsoever regarding the accuracy, completeness, timeliness, comparative or controversial nature, or usefulness of any information contained or referenced here or on any other platform. In using recordings you agree that this podcast is not liable or otherwise responsible for any decision made or any action taken or any action not taken due to your use of any information presented.
In this episode Fiona and Juna talk about consciously finding mentors or role models for behaviors or characteristics that we want to strengthen within ourselves. We can find people we admire, formally or informally. We talk about where to find them and how to know which ones are right for you. We also talk about "copying" others vs. learning from others. We talk about how even people we look up to have flaws and are human, but that doesn't have to take away from the fact that we can learn from them.
Rx Chill Pill — Meditate Your Brain to Resilience Podcast. It's my monthly chat with Fiona Murden, my great friend, awesome mom, award-winning author, and host of Dot to Dot Podcast. Each month we sit down to discuss the science and real life applications of topics that help us achieve our highest potential. This episode is about how we can find what we value in our romantic relationships, sometimes in strange and miraculous ways.
Fiona and I hit it off immediately! We are both passionate about teaching everyone, especially youth, the science behind how we can positively influencing our own brains. We are on a mission to widely share practical cognitive and motivational research tools with curious people who want to fulfill their potential and ultimately, lead happier lives. Fiona is a Chartered Psychologist who coaches top performers and C-suite individuals in business, healthcare, sports, and politics to achieve optimal performance.
Sign up to get FREE useful worksheets, cheatsheets, and resources at mindbodyspace.com/podcast
Fiona has a podcast Dot to Dot Behind the Person you can listen HERE
Read about her insightful book Mirror Thinking HERE
This simple meditation which concludes with a bell, is the 10 day challenge continuation from my 10 day mini-course on Insight Timer (will be published soon). This meditation has no music and no usual introduction because it's meant for you to download and use anytime, anywhere, and eventually, for you to be able to use without needing the audio guidance.
Please do not operate a moving vehicle and use only in a safe place.
This simple meditation which concludes with a bell, is the 10 day challenge continuation from my 10 day mini-course on Insight Timer (will be published soon). This meditation has no music and no usual introduction because it's meant for you to download and use anytime, anywhere, and eventually, for you to be able to use without needing the audio guidance.
Please do not operate a moving vehicle and use only in a safe place.
This month was all about relationships but how about our relationship to ourselves? This mini meditation helps you reconnect to your body helping you connect with kindness so you can nurture and care for yourself. The somatosensory nervous system is what we're tapping into on this meditation in order to elicit our relaxation response, the antidote to our stress response. Click the share button and send to everyone you know who could use an immune and mood booster.
Whether you're single or not, you'll get some unique insights on how we meet the special people in our lives. Join me on this Valentine's Day with Jon Birger, an award-winning magazine writer and author of two dating books — Date-onomics: How Dating Became a Lopsided Numbers Game (2015) and Make Your Move: The New Science of Dating and Why Women Are in Charge (2021). A former senior writer at Fortune, Jon has been named to AlwaysOn Network’s list of “Power Players in Technology Business Media.” He's also a familiar face and voice on television, radio, and podcasts, with appearances on ABC’s Good Morning America, BBC World Service, Girls Gotta Eat, CNBC, CNN, MSNBC, National Public Radio, and Fox News — discussing topics ranging from dating to investing. A graduate of Brown University, Jon lives with his family in Larchmont, N.Y.
Find his book HERE
Rx Chill Pill — Meditate Your Brain to Resilience Podcast. It's my monthly chat with Fiona Murden, my great friend, awesome mom, award-winning author, and host of Dot to Dot Podcast. Each month we sit down to discuss the science and real life applications of topics that help us achieve our highest potential. This episode is about how we can find what we value in our romantic relationships, sometimes in strange and miraculous ways.
Fiona and I hit it off immediately! We are both passionate about teaching everyone, especially ourselves, the science behind positively influencing our own brains. We are on a mission to widely share practical cognitive and motivational research tools with curious people who want to fulfill their potential and ultimately, lead happier lives. Fiona is a Chartered Psychologist who coaches top performers and C suite individuals in business, healthcare, sports, and politics to achieve optimal performance.
Sign up to get FREE useful worksheets, cheatsheets, and resources at mindbodyspace.com/podcast
Fiona has a podcast Dot to Dot Behind the Person you can listen HERE
Read about her insightful book Mirror Thinking HERE
This mini-meditation will elicit your Relaxation Response, the antidote to your stress response, while you visualize a situation from your past. Have you ever regretted something that happened? Something you said? If you're a normal run of the mill human, the answer is an emphatic "yes". Perhaps you overreacted or you handled a situation less than optimally. Or maybe there's something you want to do better next time, whether it's public or "zoom" speaking or your next tryout, audition, or interview. Reflecting on our past experiences, in a healthy way, can have a profound effect on our learning and improving for the future. Listen to this visualization to help you "do over" some situation you wish could have turned out better, or a performance that you want to improve for next time.
Meditation is not just about sitting still with a mantra. Meditation is also a form of deep learning. Since New Year's Resolutions are so notoriously difficult to stick to, I wrote a guest blog on School of Thought Blog at the Revolution School to shed some light on how we can have a better chance at learning more efficiently. Here's a little recap and practical tips on how to Reflect to Move Forward.
Read the whole blog post here: School of Thought Blog at the Revolution School
The human ability to imagine is a powerful way to plant the seeds in our minds for intentional behavioral change and to create momentum to act towards goals that align with our core values. This mini-meditation guides you to visualize what you truly want for yourself this coming year. Using the metaphor of a garden, it helps you create new neuronal pathways in your brain and shift attention toward your desired goal. Planting seeds in your imaginations creates patience by reminding your brain that whatever you want to grow in your life needs tending, feeding, and attention. This meditation is inspired and adapted from the Garden Visualization from The Benson Henry Institute of Mind-Body Medicine Practitioner's Manual.
Rx Chill Pill — Meditate Your Brain to Resilience Podcast. This new episode is called “Our Highest Potential”. It's my monthly chat with Fiona Murden, my great friend, awesome mom, award-winning author, and host of Dot to Dot Podcast. We immediately hit it off because we are both passionate about the science behind positively influencing our own brains. We are on a mission to widely share practical cognitive and motivational research tools with curious people who want to fulfill their potential and ultimately, lead happier lives. Fiona is a Chartered Psychologist who coaches top performers and C suite individuals in business, healthcare, sports, and politics to achieve optimal performance.
Sign up to get FREE useful worksheets, cheatsheets, and resources at mindbodyspace.com/podcast
I met Dr. Karen Chan Barrett when she gave a fascinating talk as part of a special presentation called Music and the Mind with world renowned soprano, Renee Fleming, at The Juilliard School in NYC. This program is inspired by Ms. Fleming’s collaboration with the National Institutes of Health in association with National Endowment for the Arts, called the Sound Health initiative, and created for general audiences, the program explores the power of music in relation to our health and neuroscience.
This evening’s highlight was “ improvisation and the brain”. Dr. Karen Chan Barrett, Ph.D. representing Dr. Charles Limb's Music and Perception Lab at the University of California San Francisco discussed research on the neuroscience of musical creativity and improvisation. Dr. Barrett is also faculty at San Francisco Conservatory of Music, co-teaching a class on Music and the Brain with Dr. Indre Viskontas.
Dr. Barrett was adjunct faculty at the Peabody Institute of Music and Johns Hopkins University, where she taught seminars on music cognition. Dr. Barrett has a Ph.D. from Northwestern University in Music Theory and Cognition and is an accomplished pianist.
She tells us about the fascinating research on the impact that music and musical training has on our brain development, - hint, it’s not just about listening to classical music - she discusses how they gather data on creativity, even improv comedy, and the brain.
Karen also tells us the surprising reason she, a classically trained pianist, pivoted to become a neuroscientist and how her husband, a classically trained cellist, taught himself into a whole new career.
If you have kids taking music classes or kids who are interested in STEaM fields, get them to listen along with you. You may even get them to practice more and start the conversation about how all of these seemingly disparate fields connect!
That was Dr. Karen Chan Barrett, mom, neuroscientist, classical pianist, showing us that STEM is really STEAM and you can definitely excel at more than one thing in life, and yes, lifestyle matters!
Find out more about Dr. Karen Chan Barrett and Dr. Charles Limb's Music and Perception Lab and Renee Fleming’s work in the show notes at MindBodySpace.com podcast Episode #62
Look out for the upcoming monday meditation inspired by Music
You can email me at podcast@mindbodyspace.com with questions for myself or my guests for the new Tuesday Q&A segment starting in 2021.
Leslie Koenig MD is a mom, a combat veteran, and author of “Stress Relief Survival Guide: Fast, Easy, Totally Natural Techniques and Real Life Tips from a Combat Veteran ER Doctor”.
We talk about why she turned to meditation and stress relief techniques for her own personal life as well as for her patients’ lives.
Leslie walks us through a few of her favorite techniques with us at the end, so stick around. This one is full of practical tips you can use right away to relieve your own stress.
Check out her book:
Dr. Leslie Koenig, M.D. is a true inspiration. You can find out more about her and purchase her book: Stress Relief Survival Guide: Fast, Easy, Totally Natural Techniques and Real Life Tips from a Combat Veteran ER Doctor at https://stressreliefsurvivalguide.com/
Email me at podcast@mindbodyspace.com with questions for myself or my guests for the new Tuesday Q&A segment coming in 2021.
As always, if someone is having mental health issues, they need to be evaluated by a qualified mental health professional.
Stress Management positive psychology and meditation are absolutely helpful for resilience and for long-term goals, however it is definitely not the standard treatment of choice in acute situations and it should always be used in conjunction with mental health professionals and clinicians, so the whole person can be properly supported.
The Rx Chill Pill Podcast is for educational and entertainment purposes only. Please consult with a physician or other professional healthcare provider for health-related issues, mental or physical.
Take just five minutes for this relaxing body scan to feel safe and connected with unconditional love for your baby. For alll of you beautiful moms out there, I remember how special those nine months were. May you be well, may you be happy. I remember my pregnancies so clearly. It was exhilarating and stressful at the same time! I was inspired by my interview with Mark Krassner, Founder of Expectful App to record a meditation for all of you beautiful and strong moms out there!
"As my health, happiness, relationships, and professional life improved significantly, I recalled my mother’s struggles with anxiety and depression when she was raising me, and I wondered if meditation might be an especially great tool for new moms."
Mark Krassner is the founder and CEO of Expectful, the meditation app for fertility, pregnancy, and parenthood. Since its founding, Expectful has partnered with several universities to conduct research on the relationship between a mother’s mind and her baby’s health.
Mark talks to me about why he, a single young man, who doesn’t have kids of his own, became passionate about how meditation could benefit a mother and her unborn child. We discuss how he came to his own meditation practice in his 20’s and how it pivoted his career from an entrepreneur into a social entrepreneur.
"As my health, happiness, relationships, and professional life improved significantly, I recalled my mother’s struggles with anxiety and depression when she was raising me, and I wondered if meditation might be an especially great tool for new moms."
Mark dug into research papers and found the harmful effects of maternal anxiety and depression on the baby. He also found evidence that meditation could help with fertility, pregnancy, and maternal health. Mark wanted to transform the lives of parents and the next generation so he put together a team and created meditations.
For more information on Expectful App, extended 14 day trial, resources, and free meditations CLICK HERE
Can PTSD, Post Traumatic Stress Disorder, be measured and stopped in its tracks? Dr. Perusini, with her company, Neurovation Labs, is looking to do just that!
Listen to this fascinating conversation with Jennifer to find out how this innovative approach works and what adversities in her own life led her to become a neuroscientist and mentor for other women in STEM.
Jennifer is a neuroscientist and an entrepreneur. She is the Founder and Chief Executive Officer of Neurovation Labs pioneering in PTSD diagnosis and treatment. Her doctoral work led to a groundbreaking discovery that there is a physiological component to Post-Traumatic Stress Disorder (PTSD) which could mean that the disorder can be measured and treated.
Dr. Perusini earned her B.A. in Neuroscience & Behavior at Barnard College, Columbia University, and her Ph.D. in Behavioral Neuroscience at the University of California, Los Angeles. She completed her post-doctoral fellowship, on aging and Alzheimer’s disease, at Columbia University in the Departments of Psychiatry and Integrative Neuroscience.
Neurovation Labs, Inc.: www.neurovationlabs.com
PTSD Recovery Foundation (the new non-profit): www.ptsdrecoveryfdn.org
Women in Learning (my other non-profit): www.womeninlearning.com
Press release on military contracts- link here.
Dr. Perusini was honored to receive Barnard's Young Alumna Awardee for 2020. Due to COVID the live event was cancelled and this is her video talking about her path as a neuroscientist and her advice for young women wanting to go into science. Link here.
This short, but powerful meditation will help you see yourself already achieving your goals. Our brains are powerful in that we "see" and create stories in our minds before anything happens in our lives. This is the intention that activates our behavior to move toward our goals.
The practice ends with a beautiful bell.
Use anytime, anywhere, to elicit your relaxation response and to get extra clear motivation on your goals and performance.
In today's episode, I speak with Kayla Mack. She's an amazing teenager with a passion for dance. You might have seen her on world of dance where she lit up the stage and impressed JLo and made it to the finals.
Kayla's won many competitions including the HOPE award at YAGP, one of the most prestigious ballet competitions in the world. She also starred as Clara at Radio City Christmas Spectacular.
We talk about her experience shooting a now gone viral “Teen Ballerina's Daily Routine 1 Week Before a Show | Teen Vogue”, and the process and details about winning her place on The World of Dance.
We talk about what keeps her going through the grueling schedule of being a pre-professional dancer at an advanced level, and how so many mentors have helped her along the way including her teacher, Kelly Burke from the Westchester Dance Academy.
She talks to me about her amazingly supportive family and circle of friends.
What really impresses me about Kayla is her natural resilient voice that she uses with herself to cheer herself on, and her insane work habits. Talk about grit to persevere and the courage to try things she’s often scared to do!
I can see why so many people have mentored Kayla because she has the qualities of curiosity, eagerness to learn, and cheerfulness that any teacher or mentor would want to be around.
Kayla is also an incredibly grateful person who truly feels a bond with all the teachers and friends who have helped her along the way.
This was recorded during quarantine and there were audio issues which I was able to rescue with new software. Find out more about Kayla and links to all her videos and website HERE!
Thursdays your questions are answered right. Email podcast@mindbodyspace.com to ask questions for me or my guests.
Marc Lesser is CEO of ZBA, a speaker, facilitator, workshop leader, and executive coach. He co-created Search Inside Yourself Leadership Institute at Google with Chade Meng Tan and Mirabai Bush.
Go to Episode 47 to hear our full conversation.
Marc has written four books, his latest: Seven Practices of a Mindful Leader: Lessons from Google and a Zen Monastery Kitchen
Sign up for Marc's weekly online meditations open to all. More information HERE
Marc Lesser is a coach, grandfather, CEO of ZBA Associates, and the Author of four books. The most recently published book is Seven Practices of a Mindful Leader: Lessons from Google and a Zen Monastery Kitchen.
Marc asks, "What could your work, and your life, look like if you knew how to stay focused yet flexible, if you got more of the right things done, and if you were helping to create a more peaceful world at the same time?"
Marc shares tips on managing uncertainty and understanding that it is a constant truth in life and that as long as we don't resist it, we can be in harmony with not knowing anything with certainty.
We discuss his journey of finding zen in college, 10 years at a monastery, becoming an entrepreneur, and finally coming full circle by merging his zen roots with the business of bringing mindfulness into the corporate world.
Marc has taught his 7-step proven method to leaders at Google, Genentech, SAP, Facebook, and dozens of other Fortune 500 companies for over 20 years. Marc along with Chade-Meng Tan and Mirabai Bush develop the world-renowned Search Inside Yourself (SIY) program within Google – a mindfulness-based emotional intelligence training for leaders which teaches the art of integrating mindfulness, emotional intelligence, and business savvy for creating great corporate cultures and a better world.
Today's leaders are challenged with a complexity that can lead to stress and burnout. A mindful leader, according to Marc Lesser, Author, speaker, Zen teacher, "maybe one of THE most important competencies in business today if leaders are to move beyond fear, anxiety, nagging self-doubt, and the feeling of constant overwhelm."
"All of us are leaders in one way or another. Marc Lesser applies the power of mindfulness and compassion to guiding and bringing the best out of others." Rick Hanson, Ph.D
Connecting to what we deeply love can help us through the mundane or challenging times. I recorded this meditation to help us connect to our deep core values everyday.
We don't have to wait for a special occasion, illness or a landmark in our life to know and reflect on what really matters to us. In fact connecting daily with what is most important to us, will help us to make the tiniest everyday decisions; like putting our phones down to look at our loved ones when they talk to us, to big decisions like who we marry or where we decide to live.
This meditation was inspired by my guest, Marc Lesser, author of Seven Practices of a Mindful Leader: Lessons from Google and a Zen Monastery Kitchen.
This is for couch potatoes and for athletes alike. Learn to walk with your breath to elicit your Relaxation Response, the opposite of your stress response.
Focusing on the rhythm of breath to walk is a meditation to help you take your mind off the news for just 10-30 minutes and to increase your attention neuronal connections.
Questions or Topic Suggestions? Please email
podcast@mindbodyspace.com
I love hearing from you!
Founder of Purpose Blue, best selling author and meditation teacher Laurie Cameron guides us through a special meditation on uncertainty. Mindfulness can help us take action on things we can control and accept things we can't control. This stress reliever can help heal us down to the cellular level by changing the baseline response of our nervous system to stressful thoughts.
Laurie Cameron and I continue our conversation about mindfulness at home, schools and in our lives. Laurie talks about how deep personal losses led her to seek ways to alleviate suffering and build resilience.
Laurie incorporates mindfulness for schools and corporations. She firmly believes in the wellness that self awareness and self compassion can bring into our lives. Laurie talks about Joseph Campbell's description of above the line and below the line and we explore this metaphor and how to live more above the line by practicing meditation.
The Mindful Day: Practical Ways to Find Focus, Calm, and Joy from Morning to Evening "Laurie Cameron’s beautiful guide offers fresh suggestions for developing an aware and mindful way of being in the world — exploring science-established approaches as well as informal ways to create a meaningful and connected life at work, at home, and in loving relationships. -Daniel J. Siegel M.D. Clinical Professor, UCLA School of Medicine; New York Times bestselling author of Mindsight, The New Science of Personal Transformation
Ranked #2 on Washington Post bestseller list November 10, 2019
GOTO: https://www.junabobbymd.com/podcast/mindfullauriecameron
Laurie Cameron learned how to breathe in the most unusual place. Her colleague, who was an engineer from Vietnam introduced her to mindfulness at work. She was then introduced to the work of Thich Naht Han who became her teacher.
Listen as we talk about how her mindfulness practice found its way into her corporate life, eventually transforming her coaching business into a mindfulness based training for schools and corporations.
Laurie firmly believes in the wellness that mindfulness and self compassion can bring into our lives.
Laurie Cameron’s beautiful guide offers fresh suggestions for developing an aware and mindful way of being in the world — exploring science-established approaches as well as informal ways to create a meaningful and connected life at work, at home, and in loving relationships. -Daniel J. Siegel M.D. Clinical Professor, UCLA School of Medicine; New York Times bestselling author of Mindsight, The New Science of Personal Transformation
Ranked #2 on Washington Post bestseller list November 10, 2019
GOTO: https://www.junabobbymd.com/podcast/mindfullauriecameron
Bonus episode for October, Breast Cancer Awareness Month. Want to know a simple way to decrease your anxiety around getting mammograms and other tests and procedures? Listen to this episode for some great lifestyle tips for prevention and staying well and some great tips on how to stay calm through exams and procedures!
Dr. Saksena also shares with us her story of grit and her 18 year journey to becoming the physician she is today.
Mansi Saksena, MD, researched the role of music during breast biopsies to reduce patient anxiety. She is a board certified a Breast Radiologist at Massachusetts General Hospital, Boston and an Assistant Professor at Harvard Medical School. She has published numerous peer reviewed scientific papers and authored six book chapters in addition to making numerous scientific presentations at national and international meetings. She lives in NH with her husband, daughters and the naughtiest labradoodle in the world.
Need something for stressful moments throughout your day? I guide you through the three steps to shift your attention so that you can check in with your mind and body to figure out what you need to keep moving and refocus. You can then do these same three steps throughout your day, anytime, anywhere.
Take a step back, take a breath and reset, so you can choose how you want to react. This exercise helps us to train our brain to direct our thoughts behaviors and action in a way that our future self won't regret.
Laura Denardis is the author of The Internet in Everything: Freedom and Security in a World with No Off Switch, Yale University Press.
We discuss what this means for our everyday lives and she gives us practical and simple tips to to protect ourselves.
“As always, with any internet issue. It's a tension between the great conveniences and the great economic benefit and the human aspects that are you know, it's just so convenient to use them and it's helping us to live better lives. There's a tension between that and the danger of insecure devices.”
The Internet of Things or IoT refers to all the physical devices in the world that are connected to the Internet, collecting data every second of every day.
Laura E. DeNardis is Professor and Interim Dean of the School of Communication at American University in Washington, DC. where she also serves as Faculty Director of the Internet Governance Lab. She authored six books and numerous articles on the political implications of Internet technical architecture and governance.
Dr. DeNardis is currently an Adjunct Senior Research Scholar in the Faculty of International and Public Affairs at Columbia University and an affiliated fellow at the Information Society Project at Yale Law School.
"This brilliant and essential book does nothing less than alter our paradigm for thinking about the internet.”—Anupam Chander, author of The Electronic Silk Road: How the Web Binds the World Together in Commerce
“This is a must-read.” —Vint Cerf, Internet Pioneer
“With more things than people connected to the Internet, we enter a cyber-physical world of opportunities and threats. Laura DeNardis is the perfect guide to this strange new world.”—Joseph S. Nye, Jr., Harvard University
“A crucial read for understanding the unseen but powerful mechanisms and standards which shape security and policy issues impacting everyone.”—Marietje Schaake, Member of European Parliament 2009-2019
WEBSITE
- Information on The Internet in Everything: Freedom in a World with no Off Switch
- Her recent article on The Conversation: 'Internet of things' could be an unseen threat to elections
Meditation On the Go
Quick stress relief anytime anywhere.
Welcome to the meditation portion of Rx Chill Pill, the podcast that strengthens your resilient mind every time you listen. I'm Dr. Juna Bobby. a physician and mom specializing in mind body medicine. Find out more about online courses for stress management, procrastination and mindset coaching for students, parents and professionals at Mind Body space.com.
To find all of these meditations in one place, go to https://www.junabobbymd.com/podcastmeditations . Today I'm starting a series on meditations to go for busy people who don’t want to meditate. These are super short meditations that you can take with you to do anytime, anywhere to elicit your relaxation response, the opposite of your stress response.
Find a quiet, comfortable place where you can sit for just a few minutes.
Social Dilemma, the Netflix documentary on social media, is on everyone's minds. If you haven't watched it yet it's a must see.
It's alarming and frightening in so many ways but it ends on a note of hope.
I like the advice at the end, from the very people who wrote the code. They're simple actionable steps anyone can do to keep our devices from ruling our and our children's lives,
ABC NEWS: "Tristan Harris, a former Google executive who plays a leading role in the film, said he hopes “The Social Dilemma" can wake up society the way Ralph Nader's book “Unsafe At Any Speed" spurred the introduction of seat-belt laws and Al Gore's award-winning 2006 documentary “An Inconvenient Truth" sharpened focus on the climate changes caused by human-generated greenhouse gases.
“What I am really hoping is this film will be the first time we have a shared truth, a shared reality about the breakdown of our shared reality," Harris told The Associated Press in an interview.""
Do you feel overwhelmed? Cluttered? In your head?
You're in the right place. In this short action meditation, you will learn the three steps you can do anywhere, anytime, to get out of your mind and get back to living with more clarity.
Whether you're a student with too many deadlines, or a human with too much on their plate, listen to this short, take action meditation with everyday neuroscience translated for you to use in your daily life.
Listen to this inspiring episode with your kids and college students!
Tiffany Yau just finished her first Tedx Youth talk! —>> TEDxYouth@Berwyn
She talks about never giving up and always trying, in many instances, over and over again. Tiffany is a self-professed introvert, who is an extrovert when it comes to social causes and empowering youth. She talks about the moment she took a chance, spoke up, and how it changed her career trajectory while still in college.
Tiffany Yau founded FulPhil to help youth realize their entrepreneurship dreams. Her organization guides and educates their students on social entrepreneurship to impact their community, all the way from idea to launch. Some of her student success stories include an entrepreneur as young as 12! Some of her students are entrepreneurs who are able to help support their families.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
A body scan is one of the most accessible ways to meditate and to elicit our Relaxation Response.
This gentle, guided meditation brings our attention to internal sensations, shifting the attention to our sensory nerves. Checking in with our bodies and simply noticing the sensory feedback to our brains relaxes us. In essence, this simple process allows us to break the chain of everyday thinking, worrying, regret, and to-do lists, sending us into a state of deep relaxation. PC Johnny Clow
Find a quiet, safe place, and do not operate a moving vehicle while using.
Are you worried about sending your child to college during a pandemic? Dr. Grimes tells us what she puts into her College Student “Care Package” including new additions for life during a pandemic.
Listen as we discuss the best ways to protect your child and you from traveling and college life.
We also discuss going back to school for kids in general and rules for staying safe and healthy.
In the second half of the segment, Dr. Grimes talks about what threat to college students’ wellness keeps her up at night.
What is the best advice that parents can give their child before going off to college for the first time?
College will likely be the best years of your life so far...BUT there will still be bad DAYS and even weeks thrown in the mix. Many students have such high expectations that when the first disappointments hit (especially not making the club/Greek org they wanted, their first bad grade, not liking their roommate) it feels twice as devastating. Also, at first, join everything! Don’t wait for the “perfect” group. This is your chance to explore everything from political to service to quirky art clubs, and a wonderful time to meet people with totally different backgrounds and perspectives. As you settle in, you will quickly figure out which ones you enjoy and which ones you should drop.
-Jill Grimes, MD Family Physician, Speaker, Author & Educator
grimes.jill@gmail.com www.jillgrimesmd.com Websites mentioned in this episode: Momma Bear Legal Forms Know Your Meds App Listen to Legal Resilience Episode and Sign Up for your FREE PDF I.C.E. In Case of Emergency Booklet.
IMPORTANT DISCLAIMER:
Rx Chill Pill Podcast, MindBodySpace LLC website, programs and courses with Juna Bobby, is for educational and entertainment purposes only. This podcast, website and programs/courses are not to be used as a substitute for medical advice, diagnosis or treatment of any health condition or problem. Do not rely on information provided on this podcast, website, or programs/courses for health problems. Any questions regarding your own health should be addressed with your own physician or other healthcare provider.
Rx Chill Pill and MindBodySpace LLC, Juna Bobby and her guests, make no warranties nor express or implied representations whatsoever regarding the accuracy, completeness, timeliness, comparative or controversial nature, or usefulness of any information contained or referenced on this Podcast, Web site, programs or courses. MindBodySpace LLC does not assume any risk whatsoever for your use of the website, podcast, programs or courses or the information contained herein. Health-related information changes frequently and therefore information contained on this website, podcast, programs or courses, may be outdated, incomplete or incorrect. Statements made about products have not been evaluated by the Food and Drug Administration. Use of MindBodySpace LLC website, Rx Chill Pill podcast, programs or courses does not create an expressed or implied physician-patient or client relationship.
By listening to or reading information from MindBodySpace LLC, Rx Chill Pill Podcast, programs and courses, you accept all of the above terms.
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In this meditation, we focus on words using the in and out breath as an anchor to elicit the Relaxation Response, the opposite of your Stress Response.
Just taking 5 Min out of your busy day to listen to this guided meditation will help you train your mind to increase the muscle of attention to focus on what you want to focus on while dialing down the often stressful everyday noise in your mind.
So sit comfortably, relax, and allow yourself to heal down to the cellular level.
PC ShyamantaIn this meditation, you focus on words using your in and out breath as the anchor to elicit your Relaxation Response, the opposite of your Stress Response.
Find a quiet, safe place, and do not operate a moving vehicle while using.
Sara Auster is recognized as a top meditation expert by Oprah Magazine and has been featured in countless media including the New York Times and Vogue.
Sara has a deep connection to the healing aspects of sound as she shares with us her story about how a traumatic event led her to search for whole-body alternative healing methods to recover and manage chronic pain.
CLICK HERE TO LISTEN: Namora 10 Min
Sara Auster
She is a sound therapist but I know she’s so much more than that. I think of her as a sound artist as it’s apparent in the deep quality of attention she gives to everything about her. Her media presence and beautiful presentation of sound bowls and her highly curated experience starts the moment you visit her website or encounter her on social media, and continues through conversations in person. She has a deep sense of calm and a lovely, welcoming air about her. She’s genuine, focused, and deeply true to her art form - meditative healing through sound baths.
She has curated events in intimate spaces at schools, hospitals, and small boardrooms as well as in massive large-scale events like MoMA, Lincoln Center, Central Park SummerStage, Madison Square Garden, and internationally at the Palais de Tokyo in Paris.
Partners include Sonos, Nike, Kripalu, New York Open Center and the Rubin Museum.
Global brands like Amex, Apple and Microsoft have brought her on as a facilitator and advisor.
See more about her here:
saraauster.com
Sara’s Instagram
Her stunning book by Simon & Shuster:
Sound Bath Meditate, Heal and Connect through Listening
Mentioned in Episode:
Priya Parker
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Short meditation for when you're feeling overwhelmed with a jumble of things to do? Everything seems important and needed to be done yesterday? You're in the right place. Instead of wanting to do everything all at once, try sitting for just 10 minutes with this meditation to activate your Relaxation Response. Shift your physiology to open awareness and the ability to think clearly by activating your top-down brain. Change your chemistry so you can absorb new information and be more efficient, while enjoying the work.
Clarity will guide you to the most important thing that you need to do and you will get a lot more done after your mind settles and you can focus on each task with full attention.
Find a quiet, safe place, and do not operate a moving vehicle while using. Photo by Saif Aldulaimi on Unsplash
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Dr. John Naslund wants to bridge the gap in bringing mental health and wellness to those who have little or no access to care. We talk about prevention, early detection, and effective treatments.
We discuss crucial stages of life, where we can make a huge difference in setting our kids up for mental wellness.
Current research shows how incredibly effective low tech, non-pharmaceutical cognitive (thought) based interventions like Behavioral Activation for Depression is, yet we have no means of delivering these simple treatments to people who really need it.
Dr. Naslund is using technology to train general healthcare workers to deliver this care to rural areas in India. He has been involved in projects funded by the NIH and CDC to develop and distribute programs to those who most need it, in the U.S., Haiti, and Colombia.
He has over 60 peer-reviewed publications and is passionate about early diagnosis and the delivery of high quality care to all people, especially the vulnerable populations who have no access to healthcare.
Faculty Profile John Naslund, PhD
Dr. Naslund's NIMH funded ESSENCE project
Research Abstract
Health Behavior Models for Informing Digital Technology Interventions for Individuals with Mental Illness
NAMI National Alliance of Mental Illness
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Meditation: This is Part 6 of the relaxation practice. Last 5 weeks we focused on the sensations of heaviness, warmth, a calm heart, the breath, and our stomach. This week we focus on a cool forehead. Relieve conditions exacerbated by stress including back tension and muscle tightness. Self-generate a feeling of warmth, heaviness, and calm. (Central to Peripheral Nervous System Loop) to induce the relaxation response at the cellular level. Subscribe! for more tips on how to relax your mind and body down to the cellular level. This self hypnosis practice is a relaxation technique which accesses our innate ability to relax our muscles, our bodies, and our minds. It is a powerful tool to stay well. The mechanism is brought on by our brain's ability to feel warmth and heaviness through self-suggestion. This in turn signals our nervous system that we are relaxed and safe. It has been used to elicit the Relaxation Response, the opposite of the stress response for tension, headaches, muscle aches, and any stress-related conditions.
There are 6 parts and it is meant to be practiced one part per week. Commit to it and practice it to master the skill.
By the end of the 6-week practice, you will have memorized it and you can have it with you as a technique to quickly bring on the Relaxation Response in any situation. You can also listen to this on Insight Timer App Here: Juna Bobby MD PC@YURIY KOVALEV Adapted from U. Wisconsin-Madison SOM. READ BEFORE USING: ALL RELAXATION AND MEDITATION EXERCISES ARE GENERALLY SAFE, HOWEVER CHECK WITH YOUR PHYSICIAN AND BE AWARE THAT IT IS NEVER A SUBSTITUTE FOR PROPER MEDICAL CARE. IN ADDITION, CERTAIN PSYCHIATRIC CONDITIONS, E.G. PSYCHOSIS, MAY BE A CONTRAINDICATION TO THESE EXERCISES. PLEASE CHECK WITH YOUR HEALTH CARE PROVIDER.
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Part 5 of 6. Practice for seven days or until memorized. This part adds a phrase for our stomach. This relaxation technique accesses our innate ability to relax our muscles, our bodies, and our minds. It is a powerful tool to stay well. The mechanism is brought on by our brain's ability to feel warmth and heaviness through self-suggestion. This in turn signals our nervous system that we are relaxed and safe. It has been used to elicit the Relaxation Response, the opposite of the stress response for tension, headaches, muscle aches, and any stress-related conditions.
There are 6 parts and it is meant to be practiced one part per week. Commit to it and practice it to master the skill.
By the end of the 6-week practice, you will have memorized it and you can have it with you as a technique to quickly bring on the Relaxation Response in any situation. You can also listen to this on Insight Timer App Here: Juna Bobby MD PC@YURIY KOVALEV Adapted from U. Wisconsin-Madison SOM. READ BEFORE USING: ALL RELAXATION AND MEDITATION EXERCISES ARE GENERALLY SAFE, HOWEVER CHECK WITH YOUR PHYSICIAN AND BE AWARE THAT IT IS NEVER A SUBSTITUTE FOR PROPER MEDICAL CARE. IN ADDITION, CERTAIN PSYCHIATRIC CONDITIONS, E.G. PSYCHOSIS, MAY BE A CONTRAINDICATION TO THESE EXERCISES. PLEASE CHECK WITH YOUR HEALTH CARE PROVIDER. Relaxation, Relaxation Response, Stress Relief, Healing Meditation, Hypnosis, Autogenic Journey
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Biet Simkin is definitely a unique voice in the meditation world. She is a bridge between the ancient work of shamans and the modern language of rock and roll and fashion. Biet is best known for modernizing the spiritual path and has been called the "Meditation Guru for the next generation.”
Her immersive meditation experiences have reached contemporary audiences in cultural spaces, including museums, hotels, and fashion shows. She even scores her own music to go along with these experiences and she was one of the first to mix meditation with pop culture. Biet learned most of her spiritual teachings from her father who exposed her to a wide variety of material in her teen years.
Biet's father was a medical doctor in Russia, before they immigrated to New York. He had healed himself of Tuberculosis and became a practicing shaman and healer. Biet lost her beloved mother at a very young age and was left to fend for herself in day to day life. A talented singer and songwriter, she fell into the rock and roll world, eventually spiraling down into addiction.
She found a deep resilience after many tragic losses and now she straddles both the deep spiritual world where material goods mean nothing and the day to day, practical spiritual world, where everything from temper tantrums to material desires all exist. She shows us that these things can, and do, co-exist. Biet's refreshing take on unapologetically embracing the entirety of human existence, the range of ugly to beautiful, is really quite extraordinary. I'm certain that this is the reason so many people resonate with her teachings.
Articles and interviews about Biet:
Follow Biet's Instagram and join her on guided meditations.
https://www.instagram.com/guidedbybiet/
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Instagram: https://www.instagram.com/rxchillpill/
© MindBodySpace LLC
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Enjoy this Part 4 of the relaxation technique which accesses our innate ability to relax our muscles, our bodies, and our minds. It is a powerful tool to stay well. The mechanism is brought on by our brain's ability to feel warmth and heaviness through self-suggestion. This in turn signals our nervous system that we are relaxed and safe. It has been used to elicit the Relaxation Response, the opposite of the stress response for tension, headaches, muscle aches, and any stress-related conditions.
There are 6 parts and it is meant to be practiced one part per week. Commit to it and practice it to master the skill.
By the end of the 6-week practice, you will have memorized it and you can have it with you as a technique to quickly bring on the Relaxation Response in any situation. You can also listen to this on Insight Timer App Here: Juna Bobby MD PC@YURIY KOVALEV Adapted from U. Wisconsin-Madison SOM. READ BEFORE USING: ALL RELAXATION AND MEDITATION EXERCISES ARE GENERALLY SAFE, HOWEVER CHECK WITH YOUR PHYSICIAN AND BE AWARE THAT IT IS NEVER A SUBSTITUTE FOR PROPER MEDICAL CARE. IN ADDITION, CERTAIN PSYCHIATRIC CONDITIONS, E.G. PSYCHOSIS, MAY BE A CONTRAINDICATION TO THESE EXERCISES. PLEASE CHECK WITH YOUR HEALTH CARE PROVIDER.practice with beautiful music from Chris Collins. Last 3 weeks we focused on the sensations of heaviness, warmth, and a calm heart. This week we turn our attention to the breath. Relieve conditions exacerbated by stress including back tension and muscle tightness. Self-generate a feeling of warmth, heaviness, and calm. (Central to Peripheral Nervous System Loop) to induce the relaxation response at the cellular level. Subscribe to know when Part 5 releases!
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Jennifer Monness, a longtime yoga and meditation teacher, was inspired to bring mindfulness into schools when she witnessed, first hand, the extreme stress experienced by high school students. She founded The Meditation Lab and was able to convince schools to integrate her program into the school day.
Listen for her best practices for working with kids of all ages, tips on financing a school program, and why mindfulness can be such a powerful tool during this time of unprecedented uncertainty.
A special treat at the end of the podcast is an interview with three of Meditation Lab students! Throughout her 25 years of teaching, Jennifer gained first-hand experience of the powerful impact the mindfulness practice can have on building inner resilience to navigate physical, mental, and emotional stress.
As a parent to middle school, high school, and college-age children, Jennifer understands the overwhelming pressure students feel to achieve in their lives. Mindfulness is a powerful way to relax and ease the stress of an overscheduled life.
"A consistent meditation practice can play a key role in overall mental health and well-being. By increasing one’s capacity to focus attention and manage challenging emotions, meditation helps the practitioner navigate work demands and personal challenges with a greater overall sense of ease.” Jennifer Monness
More about Jennifer Click -> The Meditation Lab
Follow her:
Download her favorite meditations here -> Shop Guided Meditations
See her in action here -> The Hudson Independent Article
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
As founding Dean of Relay Graduate School of Education in Connecticut, Dr. Rebecca Good is an award-winning educator and an inspirational leader.
She shares with us her story of resilience, being the first person in her family to graduate from high school and, most recently, earned her Doctor of Education EdD degree in Global Education from the University of Southern California.
Rebecca tells me her story and how she processes stress, even as a young child, understanding the natural ability to pay attention to our senses, to be in the moment, to be, what we now know is mindfulness.
Listen for a surprising implicit bias unfold in real-time and see if you get sucked into it too.
Dr. Good will be leading a workshop at the annual Educator Summit co-hosted by her school, RELAY Graduate School of Education and Character Lab - Angela Duckworth, author of ‘GRIT: The POWER of PASSION and PERSEVERANCE.’
“. . . persuasive and fascinating . .”— Malcolm Gladwell, New York Times bestselling author of The Tipping Point, Outliers, and Blink
MENTIONED IN OUR CONVERSATION:
Inappropriate affect: I mention this in this podcast. Read more about it in this blog post: CLICK HERE
“It is important to acknowledge that many trauma survivors have a genuinely great sense of humor, which is both miraculous and, at times, life-saving.”
https://www.psychologytoday.com/us/blog/healing-trauma-s-wounds/201509/why-clients-smile-when-talking-about-trauma-part-1
Some of our favorite books we escaped with during a tumultuous childhood:
https://www.beverlycleary.com/
https://www.scholastic.com/annmartin/bsc/index.html
https://en.wikipedia.org/wiki/Sweet_Valley_High
Sweet Valley High is a series of young adult novels attributed to American author Francine Pascal, who presided over a team of ghostwriters to produce the series
Go Ask Alice by “Anonymous” Simon Schuster
Invisible Man by Ralph Ellison
I, Rigoberta Menchu: An Indian Woman in Guatemala Second Edition, Kindle Edition by Rigoberta Menchú (Author), Elisabeth Burgos-Debray (Editor), Ann Wright (Translator)
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Part 3 of 6. Practice each part for 7 days before moving on. Focus this week is a calm heart. Practice at least once a day. You can use this for muscle relaxation or just to get some peace and to train your brain how to get calm on demand. This is a powerful mind-body training in the category of self-hypnosis. Use this for stress, to relax, to sleep, to get calm, and to elicit the Relaxation Response, a powerful, natural, innate response that will heal your mind and body down to the cellular level. There are 6 parts and it is meant to be practiced one part per week. Commit to it and practice it to master the skill. By the end of the 6-week practice, you will have memorized it and you can have it with you as a technique to quickly bring on the Relaxation Response in any situation. You can also listen to this on Insight Timer App Here: Juna Bobby MD PC@YURIY KOVALEV Adapted from U. Wisconsin-Madison SOM. READ BEFORE USING: ALL RELAXATION AND MEDITATION EXERCISES ARE GENERALLY SAFE, HOWEVER CHECK WITH YOUR PHYSICIAN AND BE AWARE THAT IT IS NEVER A SUBSTITUTE FOR PROPER MEDICAL CARE. IN ADDITION, CERTAIN PSYCHIATRIC CONDITIONS, E.G. PSYCHOSIS, MAY BE A CONTRAINDICATION TO THESE EXERCISES. PLEASE CHECK WITH YOUR HEALTH CARE PROVIDER.practice with beautiful music from Chris Collins. Last 3 weeks we focused on the sensations of heaviness, warmth, and a calm heart. This week we turn our attention to the breath. Relieve conditions exacerbated by stress including back tension and muscle tightness. Self-generate a feeling of warmth, heaviness, and calm. (Central to Peripheral Nervous System Loop) to induce the relaxation response at the cellular level. Subscribe to know when Part 5 releases!
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Amy Giddon had two career transformations. After many years as a corporate management consulting executive, she wanted to find more meaningful work. She decided to switch tracks to mentor young women for leadership in male dominated fields by becoming a workshop leader at Columbia University.
In 2016, she was struck by a public art exhibit "Subway Therapy, a communal art project in which strap-hangers wrote messages on colorful Post-it notes, offered a chance for emotional catharsis at one of the city’s main subway stations. The brainchild of artist Matthew “Levee” Chavez" This beautiful wall inspired Amy to create the Daily Haloha App.
Please listen to the end of the podcast to hear Amy read the many touching reflections she received from the users of the Daily Haloha App on their experience during Covid-19 isolation.
https://www.instagram.com/dailyhaloha/
https://consciouscompanymedia.com/social-entrepreneurship/the-wisdom-of-women-amy-giddon-co-founder-ceo-of-daily-haloha/
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
This is Part 2 of the relaxation practice. Last week we focused on the sensation of heaviness and this week we will focus on warmth. Relieve conditions exacerbated by stress including back tension, muscle tightness and stress. Self-generate a feeling of heaviness (Central to Peripheral Nervous System Loop) to induce relaxation at the cellular level. Subscribe! Part 3 releases in 1 week.
This self hypnosis practice is a relaxation technique which accesses our innate ability to relax our muscles, our bodies, and our minds. It is a powerful tool to stay well. The mechanism is brought on by our brain's ability to feel warmth and heaviness through self-suggestion. This in turn signals our nervous system that we are relaxed and safe. It has been used to elicit the Relaxation Response, the opposite of the stress response for tension, headaches, muscle aches, and any stress-related conditions.
There are 6 parts and it is meant to be practiced one part per week. Commit to it and practice it to master the skill.
By the end of the 6-week practice, you will have memorized it and you can have it with you as a technique to quickly bring on the Relaxation Response in any situation. You can also listen to this on Insight Timer App Here: Juna Bobby MD PC@YURIY KOVALEV Adapted from Dr. Schultz & U. Wisconsin-Madison SOM. READ BEFORE USING: ALL RELAXATION AND MEDITATION EXERCISES ARE GENERALLY SAFE, HOWEVER CHECK WITH YOUR PHYSICIAN AND BE AWARE THAT IT IS NEVER A SUBSTITUTE FOR PROPER MEDICAL CARE. IN ADDITION, CERTAIN PSYCHIATRIC CONDITIONS, E.G. PSYCHOSIS, MAY BE A CONTRAINDICATION TO THESE EXERCISES. PLEASE CHECK WITH YOUR HEALTH CARE PROVIDER.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
This self hypnosis practice is a relaxation technique which accesses our innate ability to relax our muscles, our bodies, and our minds. It is a powerful tool to stay well. The mechanism is brought on by our brain's ability to feel warmth and heaviness through self-suggestion. This in turn signals our nervous system that we are relaxed and safe. It has been used to elicit the Relaxation Response, the opposite of the stress response for tension, headaches, muscle aches, and any stress-related conditions.
There are 6 parts and it is meant to be practiced one part per week. Commit to it and practice it to master the skill.
By the end of the 6-week practice, you will have memorized it and you can have it with you as a technique to quickly bring on the Relaxation Response in any situation. You can also listen to this on Insight Timer App Here: Juna Bobby MD PC@YURIY KOVALEV Adapted from U. Wisconsin-Madison SOM. READ BEFORE USING: ALL RELAXATION AND MEDITATION EXERCISES ARE GENERALLY SAFE, HOWEVER CHECK WITH YOUR PHYSICIAN AND BE AWARE THAT IT IS NEVER A SUBSTITUTE FOR PROPER MEDICAL CARE. IN ADDITION, CERTAIN PSYCHIATRIC CONDITIONS, E.G. PSYCHOSIS, MAY BE A CONTRAINDICATION TO THESE EXERCISES. PLEASE CHECK WITH YOUR HEALTH CARE PROVIDER.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Fine art photographer, collage artist and commercial photographer, Delphine Diallo wants to shift the conversation from race to human oneness. Brooklyn based artist born and raised in Paris to a French mother and Senagalese father, Delphine has always felt the duality of growing up biracial. We discuss her childhood, home schooled art education, the discipline of sports, her mentors and the painful but rewarding transformation from corporate art director to artist.
Delphine was named one of twenty six emerging photographers by the ICP, among the emerging stars of photography by Smithsonian and one of 30 emerging photographers by Photo District News.
CLICK FOR MORE ABOUT DELPHINE
Delphine's work has been featured in Essence, Teen Vogue, Vogue Portugal, National Geographic, New York Times.
CLICK FOR DELPHINE's INSTAGRAM
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This meditation cultivates compassion for better relationships. Who couldn't use a bit more of that? This is adapted from a meditation I experienced at the Omega Institute when I took the Search Inside Yourself Course with Chade Meng Tan and Mirabai Bush.
As with all meditations, please find a safe, comfortable spot. DO NOT DRIVE or operate moving vehicles while listening. This is a very relaxing listen with calming background music.
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Desiderata means wishes or desires. This meditation on the Poem by Max Ehrmann has been a source of comfort and wise guidance to me for decades, since I found it at the age of 17. I recorded it in the hopes that it will help the listener feel grounded, find acceptance and inspiration in the ups and downs of everyday life. There's a brief story about how I found it then the reading of the poem to relaxing background music.
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Are you ready with legal and financial matters In Case of Emergency? We all dread thinking of the worst things that can happen but my guest, Alessandra M. Messineo Long, Esq. teaches us how to make it simple for ourselves and make it easier for our loved ones. We discuss how to be resilient in stressful times by using this time in quarantine to get our basic legal documents in order. It’s much simpler than we think and we can take simple actions steps to be ready in case of emergencies. It's so essential, whether it’s due to a global pandemic such as Covid-19 or something else, we all need to think about how to prepare our legal papers for inevitable illness and death.
We talk about the basics of what college age kids need to have and how to have a light hearted approach to talking about serious life skill topics with our teens so that they can be resilient and feel like they have some control should emergencies occur.
While the challenges of COVID-19 make meeting in person undesirable, there are ways to work together remotely. Having your estate documents in place provides peace of mind in knowing your affairs are in order to protect you and your loved ones.
DOWNLOAD a free copy of Rx Chill Pill printable PDF I.C.E. (In Case of Emergency) Booklet & Alessandra’s 4 page Estate Planner
Click HERE to get 15% off your first flat rate for documents or hourly rate
Find more resources HERE
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This meditation is intended to elicit the Relaxation Response, the physiologic opposite of the stress response. Visualization of our "Best Possible Selves" (BPS) or Ideal Self, has been shown to promote desired behavior changes and break through limiting mindsets. It has also been shown to increase positive affect and flow when given as a written assignment once a week. Listeners may choose to write for 10 min on what they visualized and write a few specific goals on how to attain their BPS.
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Dermatologist Dr. Potozkin shares with us tips on COVID -19 skin findings, the importance of stress management on overall skin health, the Mind-Body connection and his simple, Resilient Skin Routines for adults, teens and young adults. Click HERE to download Resilient Skin Care PDF
Jerome R. Potozkin, M.D.is an award winning board certified dermatologist and Fellowship trained Mohs surgeon. He is the founder and CEO of PotozkinMD Skincare Center and author of “Botox and Beyond: Your Guide to Safe, Nonsurgical Cosmetic Procedures."
He has been named to San Francisco’s “SuperDocs” on multiple occasions. He is the recipient of the prestigious Sulzberger Prize at The NYU Skin & Cancer Unit. He has been quoted in the New York Times and has been feature on National T.V. on shows such as ABC’s 20/20 and NBC’s Today Show as an expert in cosmetic dermatology.
In 2005 he founded “Vanity for Charity” in response to Hurricane Katrina and has since raised tens of thousands of dollars for local and national charities.
Dr. Potozkin has been published in multiple medical journals and served as the president of CalDerm and currently sits on their board of directors. He has served as the section chair of dermatology of the John Muir Medical Center. He teaches future dermatologists at UCSF. In 2016 his facility was chosen as the first SkinCeuticals Advanced Clinical Spa in California.
He served on the board of directors of the Association for the Accreditation of Ambulatory Health Care (AAAHC) from 2009-2015. He was awarded the 2017 “Business Person of the year” by the Danville Chamber of Commerce for his contributions to the community. In 2018 he became a published author with the publication of his book “Botox and Beyond: Your Guide to Safe, Nonsurgical Cosmetic Procedures.
https://www.mybeautymd.com/
https://youtu.be/jVVU6oRO_ps
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Powerful meditation to elicit the Relaxation Response. Almost all of my students from teens to seniors love this meditation. It's great for whenever you're feeling overwhelmed or when you're going through very challenging times. It's also a great reminder of the most important thing: that resisting what's happening adds more suffering to any situation. It also reminds us that if we accept whatever is going on in our internal or external lives, that is when we can decide whether we can take action to change the situation or accept the situation if it is out of our hands. Meditation teacher and psychologist Tara Brach refers to this "radical acceptance",
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Powerful meditation to elicit the Relaxation Response. Almost all of my students from teens to seniors love this meditation. It's great for whenever you're feeling overwhelmed or when you're going through very challenging times. It's also a great reminder of the most important thing: that resisting what's happening adds more suffering to any situation. It also reminds us that if we accept whatever is going on in our internal or external lives, that is when we can decide whether we can take action to change the situation or accept the situation if it is out of our hands. Meditation teacher and psychologist Tara Brach refers to this "radical acceptance",
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
When was the last time you looked in a mirror and checked in with your emotions? I’m guessing probably never? Most of us look at our reflections as something we need to check on to make sure everything is in place, and more often than not, to criticize our own appearance. Dr. Tara Well, psychology professor at Barnard College Columbia University, created The Mirror Meditation, a self-care exercise, in which a guided meditation while gazing at our own reflection, can teach us to relate to ourselves in a completely different, more compassionate way.
In this interview, Tara shares with us her personal story of when she discovered meditation in her teenage years and how it shaped what she is teaching and studying today.
Dr. Well's TedX talk, What Mirror Meditation Can Teach You | Tara Well | TEDxOcala explores this simple but powerful exercise.
Dr. Well also shares her expert knowledge on mind-body medicine, narcissism, the psychology of selfies, the mirror as a tool for dancers, models and actors, as well as insider tips on how to pitch and execute a TedX talk.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Relaxing music in the background by Chris Collins for your Daily Dose of the Relaxation Response. Come down from your heightened stress response. We all need to give our mind and body a break but how? SImply listening to this meditation can change your brain chemistry immediately and help you recover from the stress we are all feeling at this time.
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Your Daily Dose of the Relaxation Response. Come down from your heightened stress response. We all need to give our mind and body a break but how? SImply listening to this meditation can change your brain chemistry immediately and help you recover from the stress we are all feeling at this time.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Shari Gordon is the proud owner of Addison Street Spa. Shari is one of the most special people I've ever met. She is a mom to three boys and is determined to bring alternative healing for those who need something in addition to traditional medicine for health and wellness.
Toward this goal, she launched a new, one of a kind meditation studio called Sacred just a few doors down from her spa, where she offers different types of meditation, restorative, and healing yoga, pilates, tai chi, and qigong, self-care workshops and retreats, children’s movement and yoga, Reiki trainings, Chakra workshops, sound healing and more where she welcomes all people, with respect and without judgement.
Shari grew up in an unstructured childhood. Abandoned as a teenager, she became the sole provider for herself and her younger siblings. This interview is about how she draws resilience from meditation and spiritual connections to herself and others. She says that although it seems very simple, meditation and looking inwards is what it all comes down to for her. "Even in great suffering and insecurity, turning inwards to our souls is where we find reprieve from all conditions and find understanding and connection."
True to Shari's big heart of kindness and compassion, she is offering virtual therapies and free healing meditations during this challenging time on Instagram: https://www.instagram.com/addisonstreetspa/
Please support Shari and her amazing spa and meditation space during this temporary time where she is closed due to Covid19.
She carries amazing quality products in her store.
Email her through her website for a special package made for you or for your mom on Mother's Day.
https://www.sacredlarchmont.com/
https://www.addisonstreetspa.com/
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Danny Etkin is a 20 year old world Karate champ has over 40 World titles in NASKA, ISKA, and WAKO circuits in the disciplines of traditional weapons, traditional forms, extreme weapons, extreme forms, and Synchronized Team Forms.
Despite his impressive titles, athletic ability and extensive career at such a young age, Danny is an incredibly nice, down to earth person who has so much wisdom to share. We talk about winning, losing, what gives him perspective and how he sees it all in the grand scheme of things.
We discuss how he got started, what he thinks was the magic formula of parental support, internal drive and training with the right people that fueled him as an athletic prodigy.
Listen through to the end to find out how his TikTok video went viral with over 9 million views!
FULL BIO HERE: https://teampaulmitchellkarate.com/team/danny-etkin/
Danny represents and is sponsored by the prestigious 30-year-old professional sports team, Team Paul Mitchell. In 2012 Danny became the youngest Hyper Martial Arts Pro Athlete, an action lifestyle brand whose mission is to inspire the next generation of martial arts athletes worldwide.
Danny teaches seminars and competes all over the United States, as well as Guatemala, Puerto Rico, Cayman Islands, Hungary, England, Ireland, Mexico, Amsterdam, and Canada.
In 2018, Danny signed with Adrenaline Worldwide as one of their professional tricking athletes. Later that year, Danny teamed up with Century martial arts to create his own signature nunchucks line, which is sold worldwide. Danny also created his own martial arts tricking apparel line, TRXWARE.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
No special place or clothes needed. Just find a quiet spot and sit. Just 20 min a day can change your brain over 8 weeks so you can manage stress, and overreact less. The Relaxation Response has a whole host of associated benefits like decreasing your inflammatory markers, decreasing blood pressure and really decreasing any disease process that are made worse by stress - too many to list here.
Photo by Nathan Anderson on Unsplash
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
This interview is so inspiring that I listen to it over and over again and it helps me every time. There are so many golden nuggets in this one. I definitely recommend downloading it and keeping it handy. Peg is a very special person to me and to all the countless other people she's taught and to those countless others affected by those she has taught! Incredibly humble and always ready with words of wisdom, Peg is the Clinical Director of the Center for Training at the Benson-Henry Institute where she has earned international recognition as a leading educator and lecturer in the field of mind-body medicine. She is the Director of the Stress Management and Resiliency Training (SMART) Program, an Adjunct Professor at the Massachusetts General Hospital Institute for Health Professions, a Harvard Medical School affiliate. Peg is a researcher and clinician who created innovative programs for patients and health care providers. So without further ado, my interview with one of my favorite people in the world.
Peg leading a Relaxation Response: https://youtu.be/gAIYm6wpzw4
Dr. Benson: https://youtu.be/nBCsFuoFRp8
https://www.bensonhenryinstitute.org/staff/peg-baim/
https://www.amazon.com/Tonglen-Meditation-Ms-Peg-Baim/dp/B00OAVETC0
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Did you know that Imagination and Creativity combat stress in our minds and bodies? It's actually one of the benefits of being human. But, when's the last time you used your imagination? Not to worry or to imagine what you're having for dinner, but use it in the way little kids do or the script writers for Star Wars or Mary Poppins? Do you ever wonder why we don't use it in this way as we grow up?
https://hbr.org/2018/01/the-future-of-human-work-is-imagination-creativity-and-strategy
https://www.mckinsey.com/business-functions/mckinsey-digital/our-insights/where-machines-could-replace-humans-and-where-they-cant-yet
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6831624/
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Elise Garibaldi, an American author, playwright, songwriter, and mother of two amazing teen boys, became an Amazon best selling author for her book "Roses in a Forbidden Garden", a historical love story about her grandparents during WWII. Elise has since returned to Bremen, Germany to present her book wide audiences including government officials, journalists, and schools. The German translation of her book launched in December 2018. Listen for Elise's return visit with us at the end to tell us about the surprise turn of events when she revisits her grandmother's hometown.
You can find her book here: https://www.elisegaribaldi.com
Roses in a Forbidden Garden is part of the educational reading list at the Holocaust & Human Rights Education Center and you can find notes for educators when you click on her book listed here: https://hhrecny.org/wp-content/uploads/2017/06/Holocaust-Books-for-young-readers-1.pdf
Articles and Sponsors in English https://sfi.usc.edu/profiles/elise-garibaldi https://collections.ushmm.org/search/catalog/irn709455 https://hhrecny.org/wp-content/uploads/2017/06/Holocaust-Books-for-young-readers-1.pdf https://www.tandfonline.com/doi/abs/10.1080/10848770.2018.1449400?journalCode=cele20 https://forums.onlinebookclub.org/viewtopic.php?t=42362
Newspaper (German)
https://www.weser-kurier.de/bremen/bremen-stadt_artikel,-ausstellung-ueber-juedin-inge-katz-eroeffnet-_arid,1882163.html
https://www.weser-kurier.de/bremen/bremen-stadt_artikel,-schulzentrum-neustadt-heisst-nun-ingekatzschule-_arid,1881947.htm
Television (German)
https://www.facebook.com/butenunbinnen/videos/724135744747072/?__xts__[0]=68.ARDkaR-DJ_YEz86Rw6MpTnxC01vY8YerYSe6XjIN7vYlmFZQqNGxYpndLiuy3MSod_8pCl564RVIm98ZO1YiKdXE4mFXlNqjCV6KfZuxfvY8_vQfSYPnU-1MLtDFXTzSHj2b6HcoQ82lImluUUz6nLfV_7DHcVRxfbr-B03byPge8_4yFtAlg3ltAcC_EyeJWwAB7PTGKsk8J-_bD6ROETv_RQTRLn_YV1HnUEq1gp6szGLdgybEEOqvaM1_m1CjAYwKnPieh2yemek8Ji4VKUp0C3fO5UQW42fm5OeN5mNibUad9_eP-HdH0Qb12KVlCoiER6Jr_iwdJNadY0z7xhPcJuKObw&__tn__=H-R
Radio (Hebrew and English)
Click on the date 01.01.20, and the tab at the 10:04 mark
https://www.kan.org.il/radio/program.aspx/?progid=1212
Voice Only Relaxation Response. Your energy levels can be at the peak for performing in an audition. This level is between over excitement and low energy so you can play at your best. Use this 10 min guided meditation to help you get to the peak performance.
Remember being a child and letting your imagination run wild? Imagination is a powerful driver in the human brain and there's no age limit to how much you can use it. Imagination has created everything around us and it can create our future. Imagination, along with creativity can also be a very potent antidote to stress.
In this meditation, you will learn to understand how your brain processes creative imagination and the practice will improve your ability to use your imagination on demand, to serve you.
You will elicit your relaxation response, the complete opposite of the stress response. Twice a day for 10 min will increase your body's ability to counteract the daily wear and tear on your body from stressors and demands of life. Imagining a safe place can help lower the stress response from stressful situations, real or imagined, and help you move toward your true goals in life.
You don't need a special place, clothes or time. Just find a safe spot, sit comfortably and listen. Earphones are great if you have them
This is a great practice to help you focus. You can choose words like "just this" , "in out" , "calm ease" or whatever serves you in this moment, to match with breath to elicit your relaxation response, the complete opposite of the stress response. Twice a day for 10 min will increase your body's ability to counteract the daily wear and tear on your body from stressors and demands of life. The single focus also trains your mind to gently release thoughts that may not be helping you and redirect them toward thoughts and actions that can help you move toward your true goals in life. You don't need a special place, clothes or time. Just find a safe spot, sit comfortably and listen. Earphones are great if you have them.
This is an antidote to any type of stress, but especially if you're feeling anger or frustration with yourself or others. The brain really can't appreciate the positives about someone or something and at the same time process feelings of anger. You might think that simply wishing yourself wellness and happiness is a lot of fluffy nonsense because I thought that too! The neuroscience and brain priming of attention is what I have to remind myself of in order to use this again and again in my life. I hope you find it as helpful as I have!
Photo cred: Photo by Debby Hudson on Unsplash
This 10 minute recording is designed to bring on your Relaxation Response, the exact opposite to your Stress Response. Find a comfortable place and take a mini break for your mind and body. It will increase your productivity, decrease stress levels and it will help your brain to practice your best self, the self that is at ease with the world.
Regular practice of the relaxation response will improve any condition exacerbated by stress, while improving quality of life.
In this episode, I interview Tali Orad, a mom, entrepreneur, engineer and change maker. She is the co-founder of Wibble, a vlogging tool, Screentime, B.E. CPR and a mother of three awesome kids. She talks about meditation in her life, why she became a social change entrepreneur, her background in STEAM, engineering and dancing and how that has brought her to where she is today. She is a world citizen, on the move and connecting people and she's not afraid to explore and nurture her own creativity.
FOLLOW to get the latest tips on the subject of screen time medium.com/@taliorad
TAKE ACTION Help us heal the planet by donating to plant trees 1treellion.org
JOIN Wibble a vlogging tool for every one wibble.app
LEARN Take a CPR class at your local community.
SM https://www.facebook.com/TaliScreen/
It's October, breast cancer awareness month. One in eight women will develop breast cancer if she lives to the age of 90. Listen to Dr. Nancy Gade tell her personal story about the courageous steps she took to prevent cancer for her and her family. Click here to find out more about Dr. Nancy Gade Always make sure when you ask Dr. Google, that you only read information from reputable websites. For prevention and everything about breast cancer goto: Memorial Sloan Kettering Website
People always ask how I went from being a medical doctor, specialty trained in radiology, to becoming a specialist in Mind-Body Medicine for stress management and resilience. Here's my story. For more information goto: MindBodySpace.com