The Wholistique Show

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What goes on in our brain during prayer and meditation? The study of neurotheology seeks to understand this. Through various research methods, including neuroimaging, experts have been able to see both short and long term changes in the brain resulting from meditation, prayer, and mindfulness. In today’s episode, we learn about Dr. Andrew Newberg’s research on the relationship between the brain and religious experiences.

Key Topic Timestamps

01:00 - What is neurotheology?
09:05 - What happens in the brain during meditation, prayer, mindfulness experiences?
14:00 - Differences in religious vs. non-religious activity
17:05 - Group rituals vs. private setting
20:45 - Mindfulness in religious and spiritual contexts
23:35 - Long term neurological benefits of these practices
28:15 - Psychoactive substance approach to enlightenment and spirituality
35:05 - Permanent enlightenment
39:55 - Andrew’s personal experience with enlightenment
45:25 - Recommendations and practical applicability

Reading List

How Enlightenment Changes Your Brain by Andrew B. Newberg & Mark Robert Waldman
How God Changes Your Brain: Breakthrough Findings From a Leading Neuroscientist by Andrew B. Newberg
Words Can Change Your Brain: 12 Conversation Strategies to Build Trust, Resolve Conflict, and Increase Intimacy by Andrew B. Newberg & Mark Robert Waldman
Neurotheology: How Science Can Enlighten Us About Spirituality by Andrew B. Newberg

Misc

Dr. Andrew Newberg’s Website

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Human connection is something that’s not easily defined, yet it’s such a fundamental component of human nature. It helps lay the foundation for healthy, lasting relationships while contributing to both physical and mental well being. In today’s episode, we learn about managing emotions, de-escalating conflict, and sex in healthy romantic relationships.

Key Topic Timestamps

01:05 - Introduction to Ken & his work
03:00 - The importance of human connection
10:40 - The evolution of emotions
15:25 - Types of contact & touch
17:45 - Cultural differences of physical touch
21:05 - How to have a healthy “fight” with your partner
22:35 - The contagiousness of emotions & limbic regulation
24:20 - Managing emotions of ourselves and our partners
27:50 - Ways to de-escalate conflict with your partner
30:25 - Sex vs. Human Connection
32:35 - What is sex? Prosaic vs. Erotic touch
34:25 - Is it possible to have a healthy, happy relationship without sex?
35:47 - Difference between men & women: simulate vs. stimulate
40:10 - The emotional component of women’s pleasure

Reading List

A General Theory of Love by Thomas Lewis, Fari Amini, Richard Lannon
No More Mr. Nice Guy by Robert A. Glover
Study between violence & physical touch

Misc

Ken Blackman's website
Ken Blackman's blog

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For many entrepreneurs, fully disconnecting from work and technology can be very difficult. Even on vacation in a new city, detaching our mind isn’t as easy as it seems. In today’s episode, we go over some great advice on how to unplug and get the most out of your vacation.

Key Topic Timestamps

02:35 - Different purposes of vacation
06:30 - The importance of switching up your environment
12:50 - Feldenkrais Method Episode
15:25 - Preparing to disconnect
21:45 - Don’t check emails on vacation!
26:10 - Minimalism episode
31:10 - Creating a routine on vacation
33:20 - Don’t squeeze in work
36:20 - Write it down
38:40 - Take a leap of faith

Misc

Learning About the Feldenkrais Method with Anastasi Siotas

Everyday Minimalism

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Herbal Medicine is an approach to health that dates back thousands of years. In addition to various vitamins and nutrients, plants and herbs contain thousands of powerful phyto-chemicals. Phyto-chemicals are compounds only found in plants that are linked to many different health benefits and healing properties. In today’s episode, we learn about Herbal Medicine and the importance of a holistic approach when it comes to our health.

Key Topic Timestamps

01:30 - How Lily got into herbal medicine
07:00 - Lily’s role as a Clinical Herbalist
09:50 - Herbal Medicine vs. Modern Pharmaceuticals
13:15 - Skepticism of Herbal Medicine
15:50 - Naturopath vs. Herbalist
22:25 - Is Herbal Medicine safe?
24:55 - Herbal Medicine for stress & anxiety
32:00 - Herbal Medicine for sleep
37:55 - Is it okay to nap during the day?
39:55 - Tinctures & Herbs
40:45 - The proper way to make a cup of tea
44:55 - Lily’s favorite resources on Herbal Medicine
48:25 - How to find a practitioner that’s right for you
51:05 - How to get a video consultation with Lily

Reading List

The Handmade Apothecary: Healing Herbal Remedies by Vicky Chown & Kim Walker
Spice Apothecary: Blending and Using Common Spices for Everyday Health by Bevin Clare
Dispensing with Tradition: A Practitioner’s Guide to Using Indian and Western Herbs the Ayurvedic Way by Anne McIntyre & Michelle Boudin

Misc

Aviva Romm
Lara Briden
Lily Canetty-Clarke's website
Lily Canetty-Clarke's Instagram

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The Feldenkrais Method is an alternative health approach that focuses on gentle movements and mindfulness to improve overall mental and physical well being. It’s benefits include improving mobility and range of motion as well as flexibility and coordination. With roots in physics, anatomy, and biomechanics, this powerful method helps students gain an awareness of their body resulting in enhanced mind-body experience. In today’s episode, we learn the basics of this method with Guild Certified Feldenkrais Assistant Trainer, Anastasi Siotas.

Key Topic Timestamps

01:15 - What is the Feldenkrais Method?
02:55 - Different ways to practice this method
05:05 - Functional Integration vs. other alternative healing methods
10:30 - Osteopathy vs. Feldenkrais
15:00 - How Anastasi got into this method
17:40 - Most common challenges of the Feldenkrais method
23:30 - Key aspects of optimal posture
28:30 - QOR360 Chair
35:30 - Emotional and mental benefits of practicing the Feldenkrais Method
38:40 - How to get started and learn more about this method
43:45 - Brief anatomy lesson from Anastasi
48:00 - Breath work & Feldenkrais

Reading List

The Elusive Obvious by Moshe Feldenkrais
Awareness Through Movement by Moshe Feldenkrais
The Potent Self: A Guide to Spontaneity by Moshe Feldenkrais
Biotensegrity: The Structural Basis of Life by Graham Scarr

Misc

QOR360 Chair
Feldenkrais Method
Biotensegrity & Dr. Stephen M. Levin
Anastasi Siotas
Anastasi Siotas Facebook
Anastasi Siotas Instagram
Feldenkrais Crete

About Mike and Eric
Mike Caha’s LinkedIn
Eric Sangerma’s LinkedIn
Mike Caha’s Medium
Eric Sangerma’s Medium

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Hot and cold therapy involves alternately exposing the body to both very high and very low temperatures. This can be achieved by a cold shower, hot bath, dry sauna, or ice bath. There are many benefits of this type of therapy for the body and mind including relaxation, energy, and immunity. In today’s episode, Mike and Eric talk about different ways to integrate this beneficial therapy into your daily routine.

Key Topic Timestamps

02:40 - Eric’s early morning cold plunge to wake the system up
04:15 - Integrating cold water into your morning routine
07:35 - Using hot and cold therapy to enhance your mood
08:25 - Enhancing your experience with music, essential oils, books, or candles
11:50 - Mental clarity and physical benefits
13:50 - Where Eric got his start with this therapy (Tim Ferris & Wim Hof Podcast)
15:10 - Eric’s article about hot & cold therapy (The Ultimate Guide to Cold Showers)
17:00 - All about ice baths
19:40 - How Mike got into hot and cold therapy
20:25 - Hot and cold therapy all around the world & protocols
32:50 - Science of hot and cold therapy
41:10 - Ease into it, listen to your body, and find what’s right for you

Reading List

The Ultimate Guide to Cold Showers by Eric Sangerma

Misc

Tim Ferris & Wim Hof Podcast

About Mike and Eric
Mike Caha’s LinkedIn
Eric Sangerma’s LinkedIn
Mike Caha’s Medium
Eric Sangerma’s Medium

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The concept of minimalism extends far beyond physical possessions. It relates to thoughts in our head, media that we consume, activities on our social calendar, or anything else that requires our mental energy. Each of these things divides our attention while taking up our limited time and energy. With minimalism, we can learn to let go of things that no longer serve us in order to give our undivided attention to the things that do. Mike and Eric discuss how these simple minimalist principles can make an impact in your everyday life.

Key Topic Timestamps

01:20 - Minimalism vs. essentialism
03:05 - Meaning of Minimalism in Mike’s life
05:30 - Marie Kondo method of decluttering
24:00 - The burden of acquiring possessions
25:45 - Thoughtful purchasing
29:45 - Quality over quantity in purchasing
42:30 - Using “special occasion” items everyday
45:15 - Minimalism & receiving gifts
49:30 - Where to get started with minimalism

Reading List

Essentialism: The Disciplined Pursuit of Less by Greg McKeown
The Life-Changing Magic of Tidying Up: The Japanese Art of Decluttering and Organizing by Marie Kondo
The Paradox of Choice: Why More is Less by Barry Schwartz
Goodbye, Things: The New Japanese Minimalism by Fumio Sasaki, Eriko Sugita (Translator)

Misc

Episode on Digital Minimalism
Tidying Up With Marie Kondo on Netflix
https://www.theminimalists.com/

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In this episode, Mike and Eric provide some advice on how to be more mindful when it comes to smartphone and social media usage. Smartphones have evolved rapidly to include many features and conveniences, but is this doing more harm than good? In the age of smartphone addiction, it can be difficult to try to get a handle on how much time we are spending on our phones. Our experts discuss why a digital detox is a great way to allow yourself a necessary break from the “noise” and stimulus of your favorite technology.

Key Topic Timestamps

05:48 - How to reduce your usage of smartphones
15:25 - A solution for mindless scrolling when you’re bored
18:23 - The importance of being bored
22:54 - Smartphone peer pressure at school
27:18 - Limiting screen time with other devices
32:43 - Digital detox
35:39 - Tips for doing your own digital detox
40:44 - Why you shouldn’t watch the news
48:48 - Long form journalism vs. daily news
54:07 - Self-imposing rules for digital usage
56:33 - Recommended reading
59:19 - Where to begin managing your own digital usage
1:03:11 - Final thoughts

Reading List

Brain Chains by Theo Compernolle
Goodbye, Things: The New Japanese Minimalism
Nudge by Richard H. Thaler & Cass R. Sunstein
Digital Minimalism by Cal Newport
Deep Work by Cal Newport

Misc

Medium App
Master Class
Sonos
Ryan Holiday

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In today’s episode, we are joined by Rob Schwartz, a professional coach, facilitator and NLP trainer. Rob works with companies like Twitter and Microsoft in US, Europe and Japan, as a corporate coach. He also specializes in NLP - Neuro-linguistic programming and career coaching, helping clients create outstanding lives.

In our conversation we go over his life journey starting as a musician, then as an architect, and finally finding his sense of purpose by becoming a professional coach. We also talk about tips to transition between careers, neuro-linguistic programming, the power of reflection and journaling, all about coaching and how to find a coach for your specific needs.

Key Topics with Timestamps

05:30 – Mastering public speaking and moving into coaching
10:50 – Ericksonian hypnosis
12:47 – Transition to a web agency roll as head of communications with clients
16:10 – “Closing the door” as something effective for transitioning in Rob’s coaching and personal experience
19:17 – Transition to a software company and coaching people privately
27:40 –The power of reflection and journaling
38:50 – Transition from consulting to coaching and training
50:25 – Virtual NLP Centre of New York training during covid-19 pandemic
54:15 – Individual coaching vs. corporate coaching
57:25 – How to find the right coach
01:07:05 – Resources for beginners who want to start with NLP self-learning and techniques for sense of purpose

Reading List

Designing Your Life: How to Build a Well-Lived, Joyful Life
NLP A Changing Perspective
Nlp: The Essential Guide to Neuro-Linguistic Programming
Change Your Mind--And Keep the Change: Advanced NLP Submodalities Interventions

Misc

Landmark Forum
Epiphany Coaches
The NLP Center of New York
International Coach Federation
Rob Schwartz on Facebook
Rob Schwartz on YouTube
Rob Schwartz's Website

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Stoicism, one of the founding principles of Ancient Greek Philosophy, is a powerful school of thought that emphasizes virtue and self restraint in a world of unpredictability. Although developed many years ago, Stoic principles are just as important and applicable today.

In this episode, Mike and Eric dive into Stoic Philosophy and its practical application in our modern society. In such trying times, with so much going on outside of our area of control, Stoicism can help us make sense of things while still being able to protect our mental well being. Our experts share thoughts from their own personal journeys with Stoicism and how it has helped each of them enhance their personal and professional lives.

Key Topic Timestamps

01:45 - Eric’s Perception of Stoicism
05:20 - What is stoicism?
07:40 - Morning Routine Episode
08:45 - Relevancy of stoicism to current pandemic situation to stay sane
09:15 - Area of control
13:30 - Epicurus vs. Stoic Philosophy
16:00 - Marcus Arelius & Stoicism
19:15 - Thoughts on Epicureanism
21:30 - Developing skills, controlling mind, & striving for perfection
22:30 - Choice vs. Addiction
26:45 - Long term thinking with Stoicism
29:25 - Introducing a Stoicism to younger cohorts; importance of long term thinking
and temptation
41:00 - How labeling as “a Stoic” goes against Stoicism
42:20 - Why is Stoicism more important now more than ever?
44:30 - Favorite resources to further knowledge on Stoicism
52:00 - Final thoughts

Reading List

The Obstacle is the Way by Ryan Holiday
Meditations by Marcus Aurelius
A Guide to the Good Life by William B. Irvine
The Daily Stoic by Ryan Holiday
The Stoic Challenge by William B. Irvine
Epictetus Discourses & Manual by Epictetus
The Essays of Michel de Montaigne

Misc

Seneca the Younger
Tim Ferris

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Key Topics with Timestamps

02:24 - What is perfectionism
14:00 - Being a simplifier
26:13 - Legacy
29:57 - Satisficers vs maximizers
48:30 - Finding your inner child

Reading List

Ernest Hemingway on Writing
Discipline Equals Freedom by Jocko Willink
The Paradox of Choice by Barry Schwartz
A Guide to the Good Life by William Irvine
Meditations by Marcus Aurelius

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Key Topics with Timestamps

01:54 - What is NLP
06:35 - When and why to use it
14:20 - Concrete use examples
25:20 - Hypnosis and overlap with NLP
31:30 - Hypnosis Techniques
51:25 - How to get started with NLP

Reading List

NLP: A Changing Perspective - https://www.goodreads.com/book/show/22389932-nlp
The Structure of Magic I: A Book about Language and Therapy - https://www.goodreads.com/book/show/964154.The_Structure_of_Magic_I
Frogs into Princes - https://www.goodreads.com/book/show/81766.Frogs_Into_Princes
Therapeutic Metaphors: Helping Others Through the Looking Glass - https://www.goodreads.com/book/show/217548.Therapeutic_Metaphors
Beliefs: Pathways to Health & Well-Being - https://www.goodreads.com/book/show/667089.Beliefs
Sleight of Mouth: The Magic of Conversational Belief Change - https://www.goodreads.com/book/show/667096.Sleight_of_Mouth
Richard Bandler's Guide to Trance-formation: How to Harness the Power of Hypnosis to Ignite Effortless and Lasting Change - https://www.goodreads.com/book/show/5170001-richard-bandler-s-guide-to-trance-formation

Misc

The NLP Center of New York - https://nlptraining.com/
Vesela's Coaching Business - https://www.vipcoaching.co/
Vesela's Corporate Wellness Training Business - https://www.equilibrea.com/

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Key Topics with Timestamps

02:05 - Nutrition Goals
19:30 - Different Diets
33:00 - Intermittent Fasting
40:30 - Clubbing might be good for you
48:30 - US vs French Diet
54:55 - Breakfast
1:06:20 - Final guidelines and recommendation

Reading List

The 4-hour Body by Tim Ferriss
Gut by Giulia Enders
The Longevity Diet by Valter Longo
The Plant Paradox by Steven Gundry
The Obesity Code (intermittent fasting) by Jason Fung

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Key Topics with Timestamps

01:15 - Posture exercises and stretching tips
15:47 - The pros and cons of using a standing desk
24:45 - Eyesight tips and workstation setups
33:00 - Physical exercises and personal trainer tips

Reading List

Vision for Life: Ten Steps to Natural Eyesight Improvement - https://www.goodreads.com/book/show/13414713-vision-for-life

Misc

Simple Posture Exercises - https://youtu.be/CqTtScFQ5-c?t=195 (Mike has the best experience with the Arch Up exercises, the others may lead to overextension of ligaments)
Ikea Standing Desk - https://www.ikea.com/us/en/p/skarsta-desk-sit-stand-white-s59324818/
TheraBands - https://www.amazon.com/stores/page/C8402669-0E86-48B7-AB0D-B407C823DF4B
Just Dance (video game) - https://www.amazon.com/Just-Dance-2020-Nintendo-Switch-Standard/dp/B07SK37PK2/
Ring Fit Adventure (video game) - https://www.amazon.com/Ring-Fit-Adventure-Nintendo-Switch/dp/B07XV4NHHN/

Just Dance 2020 - Nintendo Switch Standard Edition

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Key Topics with Timestamps

01:02 - Anna's journey into Yoga and Meditation
26:05 - How to build some head space in your day to day life
39:12 - Silent days
49:45 - Dealing with Trauma
56:00 - How to get started with Mindfulness

Reading List

Radical Acceptance - https://www.goodreads.com/book/show/173666.Radical_Acceptance
The Body Keeps the Score - https://www.goodreads.com/book/show/18693771-the-body-keeps-the-score
Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World - https://www.goodreads.com/book/show/11350120-mindfulness

Misc

Tara Brach - https://www.tarabrach.com/
Ichigai: "a lifestyle that strives to balance the spiritual with the practical"
Sudhir Rishi (mediation teacher) - https://www.instagram.com/sudhir.rishi/ and https://www.joyismynature.com/
Deepak Chopra: the power of gratitude (journaling) - https://chopra.com/articles/cultivate-the-healing-power-of-gratitude
Thich Nhat Hanh, Mindful Washing of Dishes - https://plumvillage.org/articles/memories-from-the-root-temple-washing-dishes/
Insight Timer Meditation App - https://insighttimer.com/
Anna Loveridge's Website - https://www.anzahatayoga.com/
Anna Loveridge's YouTube - https://www.youtube.com/channel/UCPUX1inBgejX3VVFGQkb-IA
Anna Loveridge's Facebook - https://www.facebook.com/AnzahataYoga/
Anna Loveridge's Instagram - https://www.instagram.com/anzahatayoga/