093 Special Episode: 7 Ways To Better Wellness In 2017

Jan 3, 2017

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To celebrate the start of 2017, this episode is dedicated to spotlighting 7 powerful episodes and remembering what they taught us about our wellness path in 2016.

It has been such an incredible year on the Wellness Force Radio podcast! There have been so many amazing guests who have opened up to us to share their stories and teach us how we can improve our health and wellness.

On this episode, you will listen to seven inspiring conversations for seven steps to greater wellness in 2017.

Gretchen Rubin: The Secret to Habit Change (Episode 051)
Melissa Hartwig: Food Freedom Forever (episode 071)
Dr. Jade Teta: The 5 Metabolic Myths (episode 067)
Dr. John Gray - ADHD, Brain Health, & Sex Addiction (Episode 046)
Gay & Katie Hendricks - Love vs Fear: Body Intelligence in a Modern World (Episode 055)
Drew Canole - Self-Love, Juicing, and Transformation (Episode 078)
Mark Divine: Creating the Unbeatable Mind (Episode 086)

If you’re listening to the Wellness Force Radio podcast for the first time, this will be a unique experience for you to get in touch with the types of guests and topics we dive deep with on the show. If you're a returning listener, this will be an incredible chance for you to absorb seven powerful concepts from these world-class leaders to help you in 2017.

Gretchen Rubin: The Secret to Habit Change

"Unfortunately, we've all learned from tough experience that no magic, one-size-fits-all solution exists and that the real secret to habit change is that in order to change our habits, we must first know ourselves." - Gretchen Rubin

According to Gretchen, the secret to habit change is to get to know ourselves through self exploration and awareness. We're not all the same and we need to understand what makes us happy and motivated to work hard.

One great example that Gretchen gave was the difference between some one enjoys simplicity vs. abundance. One person may work great in a simple environment with no clutter, but maybe another person feels energized in an office stacked with books and other collections.

Once you've found what helps you stay motivated, you can create new habits to keep that motivation going while respecting other people's differences and what motivates them at the same time.

Melissa Hartwig: Food Freedom Forever

"Food scientists have engineered chemicals and processed foods that light up the reward centers in the brain for a different reason than nature intended. Not because they provide vital nutrition, but because they're scientifically designed to stimulate our taste buds." - Melissa Hartwig

It is said that the gut is our body's second brain because if we pay close attention to it, it can tell us when we're full and what nutrition we need. During this podcast episode, Melissa discussed the difference between Satiation and Satiety and how they can help us create healthy habits.

What is Satiation?

Satiation is your brain's perception that you've had enough food and you're done eating. Satiation basically occurs when you're sick of eating. Maybe your mouth is tired from chewing food, you're sick of the taste of the food that you're eating, or you're so full that you can't even eat anything else.

Satiation can easily happen when you've eaten foods such as popcorn, brownies, chocolate or any food that's difficult to stop eating once you've started. For me, it's super hard to stop eating chips with salsa and/or guacamole.

What is Satiety?

Satiety takes place in the stomach when the body knows that it has enough various nutrients to be full and satisfied as far as survival goes. When you eat a grass-fed steak with green vegetables and perhaps some healthy fats, your body has had enough without you needing to over consume other foods.

How can we begin to focus on eating more foods that help us feel satiety?

Focus on consuming foods that nature intended for us to eat. Stay away from overly processed foods with lots of preservatives and sugars and eat natural fruits, vegetables, proteins, and healthy fats. Focus on eating satiety foods so that you get to a place where you can trust the signals that your gut, not your brain, is telling you.

Dr. Jade Teta: The 5 Metabolic Myths

"Metabolism is designed to keep us in homeostasis and help us adapt to the stresses of the world around us whether that stress is sleep deprivation, decreased calories, over exercising, or emotional stress." - Dr. Jade Teta

During the episode with Dr. Jade Teta, he explained what the difference is between Dieters and Detectives.

Dieters go by the rules, but unfortunately, this is what keeps them stuck in the same place or worse as they move form one diet to the next. Dieters follow all of these rules, but there actually aren't any rules at all, just guidelines. That's where the Detectives come in.

Detectives follow the guidelines and learn skills that allow them to be flexible and discover their own nutrition method. Why is this better than following a strict set of rules of what to eat and not eat? Because every person is different and we all have different metabolism.

The Goldilock Zone

According to Dr. Teta, the key to finding the right metabolism balance and the perfect amount of nutrition, exercise, and relaxation is to follow the Golidlock Zone method.

You can get in the Goldilock zone when you have not too much, not too little, but just the right amount of:

Fats
Carbs
Proteins
Stress
Exercise

When everything is balanced, your metabolism is right where you want it to be. Just like metabolism, everyone's Goldilock Zone will be unique. To help you get to the Goldilock Zone, focus on HEC.

What is HEC?

HEC stands for Hunger, Energy, and Cravings. HEC helps you to understand if a diet is working for you. After each meal, pay attention to how your body feels, responds, and what your biomarkers are telling you.

"If your HEC is in check, then your metabolism is balanced."- Dr. Jade Teta

Dr. John Gray - ADHD, Brain Health, & Sex Addiction

"We demand the instant gratification that releases the dopamine in our brain when we're hyper stimulated. Instead of over simulating our brains, need to bring it back it back to the present moment. We need to be happy with what's here rather than creating drama or addiction." - Dr. John Gray

Our society is always looking for the best, new thing out there. The best TV screens, the best food, the most romantic relationships etc. But our brain can also thrive on sadness, stress, and addiction.

All of these factors and more can give us instant gratification because they release high levels of dopamine in our brains. Once we've experienced this natural stimulation, we keep wanting more or we'll easily get bored.

However, if too much dopamine is released into the brain, the body regulates itself and ends up lowering the amount of dopamine sensors. The higher the stimulation, the longer it takes for the sensors to return to normal.

Recover from Hyper Stimulation

Not only will time help heal the body from hyper stimulation and high dopamine levels, but a healthy nutrition is key to helping the body recover back to normal.

Rather than being bored with what we have and ready to move one, we need to learn to be happy and appreciate what we have in our lives. Looking out for and buying the latest TV will only give you instant gratification; it cannot bring you pure joy and happiness in your life.

Nutrition is key, but so are minerals such as lithium. With just the right amount of lithium and another alkalizing minerals such as potassium and calcium, they can help lower our amount of stress. However, too much lithium can create high levels of anxiety.

Gay & Katie Hendricks - Love vs. Fear:Body Intelligence in a Modern World

"Love will triumph because love is bigger than fear. You can test that out in your own being by noticing what happens when you love your fear. Suddenly a whole new world opens up." - Gay Hendricks

For some people, self-love is something that can be difficult to find and tap into. However, if we don't love or honor ourselves, then we cannot honestly begin to trust and get to know ourselves.

"I saw that down at the bottom of everything, you're either in love or in fear at any given moment. That you're either open to cherishing yourself, cherishing other people, the universe around you, you're opening to listening, you're opening to being present OR you're scared about something and that shuts you down." - Gay Hendricks

To better understand ourselves, Gay suggests that we think about something that we're afraid of. We need to discover that fear, feel it, and love it. Love that fear just like you love a person and with all of that positive emotion, you can use that love as a means to start loving yourself just the way you are.

Drew Canole - Self-Love, Juicing, and Transformation

"A lot of people are trying to find what they're purpose is. When you clear your space and put yourself in a place where you can just start listeneing more, your purpose is going to show up. It's that thing that's always more or less been there, but you don't think is possible." - Drew Canole

The people that we spend the most time with can say a lot about who we are and what we want out of life. During Drew's interview with Josh, he explained how Tribe Affects Our Vibe.

Each year, Drew takes time to get a clear picture of himself. What he loves about himself, but also what he dislikes and disapproves. Do the same for yourself and then think about people who you think are the same or have similar personal growth development goals.

You create your tribe by finding and connecting with people who have the same vibe going on. People who share similar characteristics. If you are or want to be a certain way, you'll bring similar people into your life.

Transforming Your Life By Finding Your WHY

Drew also spoke about the Whydentity Process and discovering a why that makes us cry. This is the moment when we identify with the identity that we have in mind with who we are.

Your why is your joy or reason as to why you like something. If we can find joy in something that we're doing, we can create something amazing. In the moment that you find your why, you will omit self-love, happiness, and success. So much so that it rubs off on other people and they will feel passionate about something that they love too.

Mark Divine: Creating the Unbeatable Mind

"The Warrior Master is someone who is extremely humble. It is someone who is extremely emotionally grounded and has cultivated a love for his teammates that is uncommon and also has a love for his enemies. They realize that everyone has the same essence. It's just what's layered on top that makes us different." - Mark Divine

We learned something important about the power of love and respecting other people when Mark Divine spoke on the podcast.

Sometimes, it can be difficult to open our hearts to other people. Especially if we've experienced trauma such as PTSD, it's not easy to open up after feeling shut down for so long. But if there's two things that Mark learned during his 20 years as a Marine, it's that a warrior is committed to two things: Self Mastery and Service.

However, we can't serve if we don't work on ourselves and many people do not have the training and methodology to work towards mastery. Mastery is just as important as sleeping, eating, and simply being. To reach self mastery and service, we need to grow emotionally so that our intuition can develop and our hearts become softer.

Loving Our Enemies

The Master Warrior loves their enemies and recognizes that we are all humans with the same essence. We all have a being. Not only do we love our enemies, but we respect them and that is also a form of love. In returner, the love and respect we have for our enemies will help us grow stronger.

What You'll Hear on the Show

00:30 Podcast Introduction
2:40 Gretchen Rubin: The Secret to Habit Change (Episode 051)
10:00 Melissa Hartwig: Food Freedom Forever (episode 071)
18:40 Dr. Jade Teta: The 5 Metabolic Myths (episode 067)
29:35 Dr. John Gray - ADHD, Brain Health, & Sex Addiction (Episode 046)
42:20 Gay & Katie Hendricks - Love vs Fear: Body Intelligence in a Modern World (Episode 055)
47:00 Drew Canole - Self-Love, Juicing, and Transformation (Episode 078)
56:50 Mark Divine: Creating the Unbeatable Mind (Episode 086)
1:04:45 Final comments by Josh

Resources Mentioned on the Show

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