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This was a fascinating, wide-ranging, amusing and highly useful conversation if you're a human being!

Dr Sophie Mort, known as Dr Soph is a UK Sunday Times best selling author of the book "A Manual For Being Human' and in today's podcast we discuss the topic of her new book 'Unstuck', which is just brilliant.

It's a wide-ranging conversation about habit formation, automations in our life, cognitive biases, drama triangles and much more. I guarantee there's be an enjoyable mix of nods of acknowledgement, laughter and aha moments as you listen to it.

Dr Soph is a clinical psychologist with a Degree in Psychology, Masters Degree in Neuroscience and PhD in Psychology. She's also witty, engaging, insightful and a great communicator.

What You'll Learn:

The Art of Habit Formation: Dive into why over 40% of our daily behaviours are habits, running on autopilot without our conscious decision-making.

Cue-Craving-Reward: Explore the science behind habits, including the crucial role cues play in triggering automatic behaviours.

Willpower & Habit Change: Discover why willpower alone isn't enough and learn to leverage the power of time-of-day biology to change habits effectively.

Understanding Heuristics: Get to know about mental shortcuts that heavily influence our decision-making processes.

Combatting Hyperbolic Discounting: Learn why we often choose immediate rewards over future benefits and how it impacts our decision-making.

Overcoming Self-Sabotage: Delve into the reasons behind self-sabotage and how we can overcome the hurdles that keep us from reaching our full potential.

The Drama Triangle: Understand repeated roles we play in conflict situations and how to break free from them.

Key Takeaways:

• Autopilot Awareness: Recognising that a significant portion of our day is driven by habit is the first step to change.
• Biology’s Role: Understanding the importance of timing and how our neurochemistry can be leveraged is crucial for effective habit change.
• Heuristics and Decision Making: These mental shortcuts explain many of our choices and behaviours, helping us understand and improve them.
• Be Your Own Motivation: Creating instigation habits and setting realistic goals can boost motivation and habit formation.
• Overcoming Cognitive Traps: Recognising and acknowledging mental traps like confirmation bias helps in making better decisions.
• Self-Worth and Community: Self-esteem is deeply tied to belonging and confidence – building these can improve overall well-being.

Resources:

• Read "Unstuck": Dive into Dr. Moore's comprehensive guide on breaking free from habits.
• A Manual for Being Human: Explore more insights from Dr. Moore in her first acclaimed book.
• Connect with Dr. Sophie:
• • Website: drsoph.com
  • Instagram: @drsoph

Support and Share:

If you found value in this episode, please consider subscribing, rating, and leaving a review on your preferred podcast platform. Your support helps us reach more people with important insights like these.

Share this episode with someone who might be battling with personal habits or looking to improve their mental well-being – this conversation could be the breakthrough they need.

Thank you for exploring the paths to becoming unstuck and reshaping your habits with us!

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Heart racing? Shortness of breath? Worried thoughts? Is this anxiety? Maybe it's not. Maybe sometimes we get the label wrong. The reality is, we feel such a wide range of emotions that it's possible we do get it wrong and maybe that can be harmful. Listen in as Carly chats through a different approach, a different attitude so stop getting caught up in labels and we can get on with life.

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In this enlightening conversation, I was joined by Dan Chapelle, a clinical psychologist and bonafide philosopher with a deep interest in religion and meditation. Our discussion ranged widely, from the nuances of Eastern and Western philosophies to practical approaches for a more contented life. Dan shared insights from both his personal journey and his books, providing a rich tapestry of ideas centred around the necessity of unhappiness and the power of meditative self-care.

What You'll Learn:

The Intersection of Philosophy and Psychology:

Discover how psychology and philosophy intertwine through the works of Freud, Jung, Nietzsche, and Eastern philosophies such as Buddhism and Daoism.

Learn how these disciplines explore the complexities of the human mind and our quest for understanding and contentment.

Importance of Unhappiness:

Uncover why Dan views unhappiness as a crucial aspect of life rather than a condition to be overly medicated or avoided.

Engage with the ideas from figures like Buddha and Job, emphasising the necessity of accepting life's inherent challenges.

Meditative Self-Care:

Learn about the practice of meditation as a tool for attention training, self-awareness, and the acceptance of reality.

Discover practical insights into how meditation can help balance emotions and redirect attention from negative thought patterns.

Attention and Intention in Everyday Life:

Explore the concept that attention is the most critical tool we possess, shaping our experiences and responses.

Understand how directing our attention and refining our intentions can alter our perception and experience of the world.

Key Takeaways:

• Life's Challenges: Embrace the understanding that life is inherently difficult, and by accepting this, we can find deeper contentment.
• Meditation: Use meditation as a practical method for managing your attention and fostering acceptance.
• Philosophical Insights: Philosophical and psychological teachings from the East and West offer valuable perspectives on human experience and the nature of reality.
• Unhappiness as a Teacher: Viewing unhappiness as a part of life encourages personal growth and fosters a more profound fulfillment.
• Attention Control: Directing attention wisely influences emotional health and can lead to a more balanced life.

Resources:

Books by Dan Chappelle:

"A Minimalist Ethic for Everyday Life"

"Meditative Self-Care"

Explore Dan's insights further and access more resources on MeditativeSelfCare.com.

By embracing these philosophies and practices, you can cultivate a more profound sense of contentment and understanding in everyday life. Each step you take towards accepting life's difficulties can open the door to new perspectives and inner peace. If you're interested in diving deeper into these themes, I highly recommend checking out Dan Chapelle's works—let them guide you towards a more mindful and fulfilled existence.

Support and Share:

If you found this episode enlightening, please consider subscribing, rating, and leaving a review on your favourite podcast platform. Your support helps us continue to bring expert insights to a wider audience. Share this episode with someone who might benefit from the discussion around hormesis and its life-enhancing potential.

00:27 Journey into Psychology and Philosophy

01:28 Exploring Phenomenological Psychology

02:21 Connections Between Eastern and Western Philosophies

05:37 Minimalist Ethic and Everyday Life

06:41 Ian McGilchrist and the Left Brain-Right Brain Debate

20:33 The Necessity of Unhappiness

23:30 Job's Story and Contentment

28:44 Catcher in the Rye and Adolescent Struggles

31:41 Radical Acceptance and Amor Fati

33:35 The Role of Meditation in Accepting Reality

34:18 Understanding Buddhist Meditation

35:27 Nietzsche's Philosophy and Amor Fati

39:04 Practical Approaches to Meditation

42:06 The Importance of Attention in Mental Health

49:36 Karma and Intention

01:02:30 Reflections on Life and Contentment

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This week Carly talks through a simple, but effective technique anyone can do to help with overthinking and rumination.

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My old mate Professor Grant Schofield and I delve into the fascinating concept of hormesis and its impact on human health. We discuss the newly launched Hormesis Lab and explore how controlled exposure to stressors can enhance resilience and promote longevity. From the hormonal effects of light exposure to the physiological benefits of exercise, this conversation uncovers the science behind becoming robust through strategic stress.

What You'll Learn:

Understanding Hormesis:

Hormesis is the process of exposing your body to mild stressors to increase its resilience against future stress.

Light and the Body:

Discover how different types of light, including visible and non-visible wavelengths, penetrate the body and impact health.

Learn about the role of vitamin D in glucose homeostasis and immune function, and why it’s essential for overall well-being.

Exercise as a Hermetic Stressor:

Explore how exercise functions as a stressor and boosts longevity, with a focus on VO2 max and muscle strength.

Understand the physiological mechanisms activated during exercise, like myokines and their widespread health benefits.

Effective Training Techniques:

Zone 2 and VO2 max training methods are explained for optimising cardiovascular health and enhancing endurance.

Strength and resistance training guidelines are provided to improve muscle mass and overall functionality.

Nutritional Importance:

The importance of protein intake is highlighted, particularly in maintaining muscle mass and facilitating recovery and growth.

Key Takeaways:

• Hormetic Stress: Leveraging mild stress can build resilience and improve health outcomes.
• Light Exposure: Adequate light, particularly in the infrared spectrum, can support mitochondrial health and potentially aid in neurodegenerative conditions.
• Exercise Strategy: A balanced exercise routine, incorporating both aerobic and strength training, is crucial for long-term health.
• Protein Needs: As you age, higher protein intake is necessary to compensate for the natural decline in muscle mass and synthesis.
• Role of Hormesis in Longevity: Understanding and applying hormesis can be a transformative approach to improving health and longevity.

Resources:

For more in-depth information and resources, including links to studies and equipment recommendations discussed in the podcast, be sure to check out the notes provided. Stay informed about innovative approaches to enhancing health and unlocking your potential through hormesis.

Support and Share:

If you found this episode enlightening, please consider subscribing, rating, and leaving a review on your favourite podcast platform. Your support helps us continue to bring expert insights to a wider audience. Share this episode with someone who might benefit from the discussion around hormesis and its life-enhancing potential.

01:08 Understanding Hormesis

03:13 Stoic Quotes and Hormesis

03:58 The Importance of Stress Resistance

06:31 Light and Its Effects on Health

07:12 Vitamin D and Sun Exposure

11:49 Infrared Light and Mitochondrial Health

15:19 Melanin and Brain Health

22:56 Exercise and Longevity

28:27 Understanding VO2 and Training History

29:30 The Role of Muscle Strength in Longevity

29:56 Hormetic Mechanisms and Myokines

33:16 Practical Training Guidelines

33:54 Zone 2 and High-Intensity Training

40:27 Strength Training for Longevity

45:54 The Importance of Protein Intake

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