Happy Healthy Life Talk: Recent Episodes

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In dieser Folge erfährst du,

• warum wir in stressigen Situationen das ungesündeste Essen essen

• warum unser Körper aus evolutionsbiologischer Sicht gezwungen ist in stressigen Situationen zuckerhaltiges und fettiges Essen zu verlangen

• wie wir uns davor schützen können ungesundes Essen zu essen.

Sources:

• Studie: "Chronic stress and obesity: A new view of comfort food" https://www.researchgate.net/publication/10565407_Chronic_stress_and_obesity_A_new_view_of_comfort_food

Kommentiere sehr gerne unter dieser Podcastfolge, was dir besonders gut gefallen hat und was du für dich mitnehmen konntest.

Für die kompletten Quellenangaben besuche gerne meine Website https://monikamuetter.com/#/ oder schreibe mir eine Mail.

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In dieser Folge geht es um die wissenschaftlichen Erkenntnisse zu unseren Angewohnheiten

• wie du ungewollte Routinen ändern kannst

• wie du neue Routinen lernen kannst

• wie lange es dauert, bis eine neue Routine etabliert ist

Sources: 

• "How are habits formed: Modelling habit formation in the real world", Philippa Lally et all.: https://doi.org/10.1002/ejsp.674: 

• Psychology of Habits: Annual Review https://www.annualreviews.org/doi/10.1146/annurev-psych-122414-033417?url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org&rfr_dat=cr_pub++0pubmed

Kommentiere sehr gerne unter dieser Podcastfolge, was dir besonders gut gefallen hat und was du für dich mitnehmen konntest.

Für die kompletten Quellenangaben besuche gerne meine Website https://monikamuetter.com/#/ oder schreibe mir eine Mail.

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In this episode you learn aspects that

• guarantee you a sustainable life satisfaction

• will make you happy even when you don't feel well

• are the core aspects of every happy human life.

Links:

• Episode #12 "The Most Essential Tool for a Happy and Satisfied Life": https://spotifyanchor-web.app.link/e/pvC6rNJJKxb 

Sources: 

• https://www.adultdevelopmentstudy.org/

• https://www.science.org/doi/abs/10.1126/science.1089134

• https://doi.org/10.1037/a0019087 

• https://nyulangone.org/news/having-good-listener-improves-your-brain-health

Please feel free to comment below this episode or on social media platforms LinkedIn (https://www.linkedin.com/in/monika-muetter-577316153/) or Instagram, what you enjoyed most in this episode and what the most useful tip for you was. For transcripts of episodes, please visit https://monikamuetter.com/#/

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In this podcast episode you learn what characteristics mark creative people and what you can do to enhance your creativity!

Please enjoy!

Please  feel free to comment below this episode or on social media platforms LinkedIn (https://www.linkedin.com/in/monika-muetter-577316153/) or Instagram, what you enjoyed most in this episode and what the most useful tip for you was. For transcripts of episodes, please visit https://monikamuetter.com/#/

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In this Episode you learn about 

• the most important tool for a happy and satisfied life

• how you can easily enhance your overall life satisfaction

Study:

• A Wandering Mind Is an Unhappy Mind: https://www.science.org/doi/10.1126/science.1192439 

Please  feel free to comment below this episode or on social media platforms LinkedIn (https://www.linkedin.com/in/monika-muetter-577316153/) or  Instagram, what you enjoyed most in this episode and what the most useful tip for you was. For transcripts of episodes, please visit https://monikamuetter.com/#/

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Neuroplasticity describes the ability of our brain to adapt or change according to our circumstances. 

In this episode you learn about 

• what you can do to trigger and enhance neuroplasticity within yourself

• why errors are a key aspect for neuroplasticity

• how certain neurochemicals can influence neuroplasticity

• why sleep and repetition make neuroplasticity happen.

Please enjoy!

Please feel free to comment below this episode or on social media platforms LinkedIn (https://www.linkedin.com/in/monika-muetter-577316153/) or Instagram, what you enjoyed most in this episode and what the most useful tip for  you was. For transcripts of episodes, please  visit https://monikamuetter.com/#/

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Neuroplasticity is the ability of our brain to change according to its requirements. In this episode I talk about aspects that

• lead directly to neuroplasticity

• are required for any kind of change.

Please enjoy!

Please feel free to comment below this episode or on social media  platforms LinkedIn  (https://www.linkedin.com/in/monika-muetter-577316153/) or Instagram,  what you enjoyed most in this episode and what the most useful tip for you was. For transcripts of episodes, please visit https://monikamuetter.com/#/

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We often tend to focus on our future plans, on the things we want to achieve or accomplish in the future and often forget to live and enjoy the moment.

In this episode you learn about three questions that help you 

• live a grateful life in the moment

• focus on the next important steps

• boost your mindset.

Study:

• Positive Mindset helps your heart: https://www.health.harvard.edu/blog/a-positive-mindset-can-help-your-heart-2019021415999

Please feel free to comment below this episode or on social media platforms LinkedIn (https://www.linkedin.com/in/monika-muetter-577316153/) or Instagram, what you enjoyed most in this episode and what the most useful tip for  you was. For transcripts of episodes, please visit  https://monikamuetter.com/#/

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In this episode you learn about four easy tools that help you to fully recover - which is a very good idea for the holiday season or whenever you have a couple days off.

Inspiring links:

• Science behind creativity: https://www.apa.org/monitor/2022/04/cover-science-creativity 

• What happens during sleep:  1 https://www.medicalnewstoday.com/articles/what-happens-in-the-brain-when-you-sleep#Sleep,-memory,-and-learning 

• Why nature helps to boost creativity:  https://www.sciencedirect.com/science/article/pii/S0272494418304092?via%3Dihub 

Please feel free to comment below this episode or on social media  platforms LinkedIn  (https://www.linkedin.com/in/monika-muetter-577316153/) or Instagram,  what you enjoyed most in this episode and what the most useful tip for  you was. For transcripts of episodes, please visit:  https://monikamuetter.com/#/

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In this episode you learn about 10 tools that help you to increase focus and concentration. 

Links:

• 40 Hz Binaural Beats: https://www.youtube.com/watch?v=1_G60OdEzXs 

• Yoga Nidra Mediation: https://www.youtube.com/watch?v=7H0FKzeuVVs 

• Hypnosis: https://www.youtube.com/watch?v=3YEh1tYdwQE

• Supplement List: https://examine.com/

Studies:

• 40 Hz Binaural Beats: https://pubmed.ncbi.nlm.nih.gov/26612201/ 

• 13-Minute Meditation: https://www.sciencedirect.com/science/article/abs/pii/S016643281830322X?via%3Dihub 

• Cold water exposure: https://link.springer.com/article/10.1007/s004210050065

Please feel free to comment below this episode or on social media platforms LinkedIn (https://www.linkedin.com/in/monika-muetter-577316153/) or Instagram, what you enjoyed most in this episode and what the most useful tip for you was. For transcripts of episodes, please visit: https://monikamuetter.com/#/

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People who can concentrate and focus really deep are usually very successful in achieving their goals. 

In this episode you learn 

• how often we can expect to be really focused per day

• what is required to get into a state of focus 

• what things help you to get focused.

Studies I'm referring to:

Food restriction: https://doi.org/10.1016/j.neuron.2021.10.024 

Blood glucose level: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3900881/

Please enjoy!

Please feel free to comment below this episode or on social media platforms LinkedIn (https://www.linkedin.com/in/monika-muetter-577316153/) or Instagram,   what you enjoyed most in this episode and what the most useful tip for you was. For transcripts of episodes, please visit https://monikamuetter.com/

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Dopamine is our "feel-good" hormone, it gives us pleasure, reward, motivation, drive and many other very joyful feelings.

In this episode you learn

• how Dopamine works in the brain

• what substances trigger the release of Dopamine in our brain and body

• on what experiences Dopamine releases depend

• what you can do to have a sufficient Dopamine baseline

• what you can do to get Dopamine peaks

• why we tend to check social media habitually

Please enjoy!

Books:

Dr. Anna Lembke "Dopamine Nation" https://www.amazon.de/Dopamine-Nation-Finding-Balance-Indulgence/dp/152474672X

Studies:

• Viewing early morning sunlight: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3819153/

• Cold shower: https://link.springer.com/article/10.1007/s004210050065

• Melatonin supplements https://pubmed.ncbi.nlm.nih.gov/11914592/

• Checking social media https://sitn.hms.harvard.edu/flash/2018/dopamine-smartphones-battle-time/

Please feel free to comment below this episode or on social media platforms LinkedIn (https://www.linkedin.com/in/monika-muetter-577316153/) or Instagram, what you enjoyed most in this episode and what the most useful tip for you was. For transcripts of episodes, please visit https://monikamuetter.com/

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Visualisation is a common and often used coaching tool for identifying your personal goals.

In this episode, you learn why visualisation is a great tool for figuring out your true goal but also why you should go beyond it in order to successfully accomplish it.

People are particularly effective in fulfilling their wishes when they combine mental contrasting with implementation intentions. Therefore you also learn a tool in this episode how you can actually implement your desired goal in your daily life.

Sources:

https://s18798.pcdn.co/motivationlab/wp-content/uploads/sites/6235/2020/05/Oettingen-Gollwitzer-2019-From-feeling-good-to-doing-good.pdf

https://link.springer.com/chapter/10.1007/978-1-4939-1236-0_21 

Please feel free to comment below this episode or on social media  platforms LinkedIn (https://www.linkedin.com/in/monika-muetter-577316153/) or Instagram, what you enjoyed most in this episode and what the most useful tip for you was. For transcripts of episodes, please  visit https://monikamuetter.com/

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We often think we are the masters of our mindset and that we only believe in things that have been proved before. 

In this episode you learn about some scientific studies that prove the fact, that even though we think we are on the right track, we are actually completely wrong. 

Plus you will get 3 tricks how you can influence your mindset - based on science!

Please enjoy!

Please feel free to comment below this episode or on social media platforms LinkedIn (https://www.linkedin.com/in/monika-muetter-577316153/) or Instagram,  what you enjoyed most in this episode and what the most useful tip for you was. For transcripts of episodes, please visit https://monikamuetter.com/#/

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Consistency is much more effective than intensity and in this episode you learn

• how often you have to train per week in order to be build up long lasting success

• what molecular mechanism may lay behind the fact that spaced out learning is more efficient

• 5 tricks, how you can integrate consistency into a new habit.

Please enjoy!

Study about muscle thickness and maximal voluntary contraction strength: DOI: 10.1111/sms.14220 

Please feel free to comment below this episode or on social media  plattforms LinkedIn  (https://www.linkedin.com/in/monika-muetter-577316153/) or Instagram,  what you enjoyed most in this episode and what the most useful tip for  you was. For transcripts of episodes, please visit  https://monikamuetter.com/#/

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Why are some people super successful? What is the secret behind successful goal setting and what does science recommend?

In this episode you learn about scientific studies that examined what people have to do in order to accomplish their goals faster, how they can get more motivated and how a specific task actually appears easier to them.

You also learn what tools you can easily use to benefit from it on a daily base.

Please enjoy!

Study 1: DOI: 10.1007/s11031-014-9432-3

Study 2: https://doi.org/10.1016/j.cresp.2021.100014

Please feel free to comment below this episode or on social media plattforms LinkedIn (https://www.linkedin.com/in/monika-muetter-577316153/) or Instagram, what you enjoyed most in this episode and what the most useful tip for you was.

For transcripts of episodes, please visit https://monikamuetter.com/#/

What do successful people like Steve Jobs, Lionel Messi or the Finish Prime Minister have in common?