In this engaging episode, we unlock the secrets of the 'flow state' with Dr. Sue Jackson, a renowned expert in performance psychology and bestselling author. Discover how this peak state of focus and productivity, often experienced by elite athletes and artists, can be harnessed by anyone to improve daily life, work, and even exam preparation. Dr. Jackson explains flow, its nine dimensions, and how attentional control plays a crucial role in accessing this optimal state. We will also discuss the personality types, professions most prone to experiencing flow, and learn the key differences between flow, 'being in the zone,' and deep work, along with why flow isn’t a constant state. Packed with practical insights, this conversation offers actionable strategies to balance challenge and skill, overcome flow-blockers, and integrate flow into educational settings. Whether you're aiming to boost productivity, enhance learning, or find more joy in everyday activities, this episode provides a holistic guide to tapping into the power of flow. Key Topics: Flow State: Definition and Characteristics The Nine Dimensions of Flow Attentional Control and its Relationship to Flow Flow State in Various Life Areas Beyond Sport Personality Types and Professions Prone to Flow States Differences Between Flow, 'Being in the Zone', and Deep Work Integrating Flow into Educational Settings and Exam Preparation Memorable Quotes: “we take ourselves out of our comfort zone by stretching, uh, boundaries, maybe stretching the challenge a little bit higher than what we might be entirely comfortable with.” “without that ability to pay attention to refocus attention, you know, flow is not gonna happen” “it's about training our ability to be able to know where our attention is and to bring it back and again” “the culmination of having these other eight factors all happening together is that we have what's known as an autotelic experience, which means. intrinsically rewarding or enjoyable” “So if we can learn to trust ourselves in a situation that it's safe for us to remain in, unlike your example there, then we can shift from anxiety.” “high level performance, it's very much about the trust. Yeah, whereas at the lower levels, it might be you simply don't have the skills and you've got to develop them.” “if you're going to be involved in a task and you don't, your phone isn't part of that task, then having it on silent makes sense. Otherwise there will be distractions.” “it's, uh, incorrect to, to sort of think that there's just a switch that we can turn on” “we can experience flow in everyday life. And it comes down to that balance of challenges and skills” Actionable Takeaways: To achieve flow, engage in activities that stretch your abilities but are still within your capabilities. Establish specific objectives for your tasks and find ways to get quick feedback on your progress to enhance your flow experience. Develop your ability to focus and maintain concentration, as this is crucial for entering and staying in a flow state. Learn to recognise when you're in flow and when negative self-talk or distractions are pulling you out of it. Don't limit your flow experiences to sports or work; seek opportunities for flow in different aspects of your life, such as hobbies or creative pursuits. Minimise distractions and establish conditions that support deep focus and engagement in your chosen activities. Integrate flow principles into studying by breaking down revision into manageable chunks, setting clear goals, and creating a distraction-free study environment to enhance learning and exam preparation. Resources Mentioned: Body and Mind Flow by Dr. Sue Jackson Connect with Dr. Sue Jackson:Learn more about Dr Sue Jackson Dr Sue Jackson on LinkedInDr Sue Jackson on FacebookConnect with Paul Taylor:Learn more about Paul TaylorPaul Taylor on LinkedInhttps://www.linkedin.com/in/paultaylor1971/Paul Taylor on InstagramPaul Taylor on YouTube Support the Podcast:If you found this episode valuable, please consider subscribing, rating, and leaving a review on your preferred podcast platform. Your support helps us reach more people with important conversations like this one. Share this episode with someone who might benefit from hearing it—emotional eating is more common than we think, and this conversation could make a difference in someone's lifeSee omnystudio.com/listener for privacy information.

Today I discuss my view on plant-based diets by looking at different systematic reviews comparing nutrient intakes of plant-based eaters versus omnivores, plus the impact of such diets on cardiovascular disease deaths and another looking at mental health outcomes. I also report on recent research comparing the cost of these diets as well. This is often a highly charged emotional debate, and lots of studies in this area have inherent biases. We know that some older studies sponsored by the meat and diary industry were flawed, as are quite a few modern studies on plant-based diets. Systematic reviews tend to weed out these weaker studies and combine the data from lots of different studies to get a clearer picture.  Here's the paper on the cost of the diets. Her's the one on mental health outcomes. Here's the one on nutrient status. Here's the one on CVD risk. See omnystudio.com/listener for privacy information.

In this episode, Carly explores the popular mantra 'I am enough', diving into what it really means and the misconceptions that may arise through interpretation. How we interpret this statement is important because it could mean the difference between staying stuck and moving forward. This is a thought provoking episode about the balance between embracing where you are right now, while still striving for personal growth. Carly Taylor is a Mental Fitness Coach passionate about helping people tame their mind so they can live a rich, meaningful and fulfilled life. She is trained in ACT (Acceptance and Commitment Therapy), Japanese Psychology, is an IIN qualified Health Coach and is currently undergoing a Maters of Counselling. For more information, go to carlytaylorcoaching.com.au or follow her on Instagram: carly_taylor_coaching.See omnystudio.com/listener for privacy information.

In this episode, we explore the world of extreme expeditions and mental resilience with Paul Watkins, an adventurer who has conquered challenges across seven continents. From Antarctica's icy expanses to towering mountain peaks, Paul shares gripping tales that showcase not just physical endurance, but also mental fortitude, self-discovery, and the power of human connection in adversity. He explores how gallows humour becomes a lifeline in dire situations and why confronting your limitations can be transformative. Paul unveils practical techniques for building mental resilience, including the intriguing 'future self' concept and its impact on decision-making. He challenges conventional wisdom about resilience, advocating for an 'anti-fragile' approach that thrives on stress rather than just withstanding it. These insights aren't just for extreme adventurers - they're valuable for parents fostering independence in children, professionals facing tough decisions, or anyone looking to build confidence in challenging situations. This conversation is packed with actionable takeaways, from tips on positive self-talk to a thought-provoking two-step model for decision-making. You'll learn why 'pre-paying hurt' through training is invaluable, how to harness your 'future self' for motivation, and why being merely resilient isn't enough in today's world. Whether you're scaling mountains or navigating everyday challenges, this episode offers invaluable lessons on not just surviving, but truly thriving in the face of adversity. Key Topics:  Expedition Experiences: Trail running, climbing, and expeditions across seven continents, with a particular focus on Antarctic conditions and challenges.  Mental Resilience: Exploring the mental vs. physical challenges in extreme situations, including the role of gallows humour as a coping strategy during difficult expeditions.   Trust and Human Connection: How shared extreme experiences create lasting bonds and trust between expedition partners. Self-Discovery Through Discomfort: Why pushing personal limits and "staring into the abyss" help us learn about ourselves in extreme situations. Mindset and Self-Talk: Practical techniques for mental resilience, including the importance of positive self-talk ("I'm awesome") and framing challenges through the lens of personal values rather than as chores. Future Self Concept: The psychological concept of "future self" and how thinking about your future self can influence current decision-making and motivation.  Antifragility: How to build resilience through intentional exposure to challenges, including the importance of allowing children to experience and overcome difficulties rather than overprotecting them. Key Takeaways: When doing extreme challenges, be conscious of what you're doing all the time. Always have the mindset and the framework to keep going until you reach your goal. Have a conversation with yourself and ask, “How important is it to you to win?” Discipline is an act of self-love. Two-step model for deciding whether to do something: think about it for 30 days and at the end of 30 days, reflect how much you thought about it; then ask yourself, if you could do it, and no one would ever know, and you can never tell anyone, do you still want to do it? Look at training as a pre-payment of hurt for future events. Do something today that your future you will thank you for. Being resilient is not enough; we should adapt to stress and thrive in hard environments. Connect with Guest:Website: https://www.paulwatkins.com.au/LinkedIn: https://www.linkedin.com/in/paul-watkins-92125499/Instagram: https://www.instagram.com/the.rogue.scholar/?hl=enYouTube: https://www.youtube.com/@paulwatkinsroguescholar Support the Podcast:If you found this episode valuable, please consider subscribing, rating, and leaving a review on your preferred podcast platform. Your support helps us reach more people with important conversations like this one. Share this episode with someone who might benefit from hearing it—emotional eating is more common than we think, and this conversation could make a difference in someone's life.See omnystudio.com/listener for privacy information.

This will be uncomfortable listening for some, but it contains a critical public health message. See omnystudio.com/listener for privacy information.

In this episode of Mojo Monday, Carly Taylor explores the importance of listening to understand rather than just responding. She breaks down the three levels of listening—internal, focused, and global—and explains how self-awareness can improve communication and deepen connections. Listen to discover how mastering these skills can help others feel truly heard and valued in your conversations.See omnystudio.com/listener for privacy information.

In this episode, we look closely at the critical topics surrounding diabetes and metabolic syndrome with Dr. Avi Charlton, a seasoned GP with over 20 years of experience managing these conditions. Dr. Charlton takes us on a comprehensive journey through the nuances of diabetes, distinguishing between its various forms, and unravel the mysteries of metabolic syndrome—a condition closely tied to diabetes that often goes unnoticed.  Furthermore, Dr. Charlton sheds light on the serious complications of both conditions, from hidden cellular damage to life-altering issues like amputations and vision loss. She offers a fascinating exploration of how high insulin levels can affect mental health, delving into the potential link between diabetes and neurodegenerative diseases like Alzheimer's, often dubbed "Type 3 diabetes." From diet to medication, Dr. Charlton discusses actionable ways to manage and potentially reverse some of the damage caused by these conditions. This episode also covers cutting-edge topics such as the new class of diabetes drugs like Ozempic, weighing their benefits and drawbacks. Additionally, we introduce the potential of breathwork as a complementary approach to managing stress and improving overall health for those with diabetes and metabolic syndrome. Whether you're a healthcare professional looking to expand your knowledge, someone living with diabetes or metabolic syndrome, or simply interested in optimising your health, this episode provides valuable, practical insights you can use in everyday life. From understanding the role of mitochondria in cellular health to actionable dietary advice, you'll gain a comprehensive understanding of these conditions and practical strategies for management and prevention.   Key Topics: Diabetes and metabolic syndrome: Definitions and distinctions Complications and health issues associated with diabetes and metabolic syndrome The impact of diabetes on mental health and cognitive function: the link between Alzheimer’s disease and diabetes The recommended diet for diabetes management Discussion on healthy fats: Monounsaturated, omega-3, omega-6, and saturated fats Patient results from dietary interventions New class of diabetes drugs: Ozempic and its variations Introduction to breathwork and its potential benefits Actionable Takeaways: Understanding a medical professional's personal journey can provide valuable insights into their approach to patient care.  Making dietary changes can potentially reverse some of the complications of diabetes. A balanced, personalised diet is crucial for managing diabetes and metabolic syndrome. Focus on incorporating healthy fats, particularly monounsaturated and omega-3 fats, into your diet. Positive results can be achieved through dietary changes in patients with diabetes and metabolic syndrome. Doing Breathwork can help in managing stress and improving overall health, complementing other lifestyle changes for diabetes and metabolic syndrome management. Connect with Guest:Website: https://mlcclinic.com.au/ https://breatheinhealth.com.au/Instagram: https://www.instagram.com/dr_charlton_lifestyle_gp/LinkedIn:  linkedin.com/in/avi-charltonYouTube: https://www.youtube.com/@avicharltonFacebook: https://www.facebook.com/profile.php?id=100063738752807Support the Podcast:If you found this episode valuable, please consider subscribing, rating, and leaving a review on your preferred podcast platform. Your support helps us reach more people with important conversations like this one. Share this episode with someone who might benefit from hearing it—emotional eating is more common than we think, and this conversation could make a difference in someone's life.See omnystudio.com/listener for privacy information.

Many people start an exercise program in an attempt to lose weight, and end up disheartened when the scales don't move. New research shows that even without weight loss, exercise can have profound impact on how your fat cells behave, which in turn improves your metabolic health. The take-home message - prioritise fitness, rather than the scales.See omnystudio.com/listener for privacy information.

In this episode of Mojo Monday, Carly explores the relationship between character strengths (or virtues) and values and how understanding the difference and applying them can move you towards are more meaningful and fulfilling life.See omnystudio.com/listener for privacy information.

  In this groundbreaking episode, we explore the rapidly evolving field of psychedelic-assisted therapy with Dr. Paul Liknaitzky, a leading researcher at the forefront of this innovative approach to mental health treatment. From the original and sometimes controversial studies of the 1960s to cutting-edge clinical trials today, we explore how substances once associated with counterculture are now at the forefront of mental health treatment. Dr. Liknaitzky reveals the fascinating synergy between psychedelics and psychotherapy, explaining why this combination holds such promise for treating depression, PTSD, and other mental health disorders. He discusses the latest findings on psilocybin, DMT, and MDMA, examining their unique properties and the scientific rationale behind their use in clinical settings. Through a blend of scientific evidence, real-world examples, and thoughtful analysis, we navigate the complex landscape of regulatory challenges, brain imaging advancements, and the future directions of psychedelic studies. Dr. Liknaitzky also addresses common misconceptions, emphasising the importance of controlled environments and professional guidance in this field. Whether you're a healthcare professional seeking to understand emerging treatments, someone curious about alternative approaches to mental health, or simply interested in the latest developments in psychology, this episode offers a balanced, informative look at a field that could significantly impact our approach to mental health care in the coming years. Key Topics: Historical context: Psychedelic studies from the 1960s to present The synergy of psychedelics and psychotherapy in treatment Importance of combining psychedelics with therapy for effective treatment Regulatory challenges: Recent FDA decisions on psychedelic treatments Ongoing research: Focus on psilocybin and future studies Exploring DMT: Differences from traditional formulations Promising psychedelics for treating depression Brain imaging in psychedelic research: Using fMRI to track changes Future directions in psychedelic studies Potential impact of psychedelic therapy on relationships and family dynamics Actionable Takeaways: The effect of psychedelics is intensified by psychotherapy through a psychotherapeutic process.  A productive and successful psychotherapy requires deep trust between patient and therapist. Having your own psychedelic experience potentially improves your competency to be a good psychedelic therapist. We should try to remain in conversation with reality. The critical thing to remain in a relationship with is the reality of real people's lives as we treat them after we treat them. Psilocybin is a promising drug for psychedelic treatment of depression. MDMA is an empathogen that massively increases tolerance for distress and allows you to feel incredibly comfortable. Neuroimaging studies with Psilocybin and LSD cause our default mode network to get quiet. Connect with Paul Liknaitzky: Website: https://www.monash.edu/psychedelics LinkedIn: https://www.linkedin.com/in/paul-liknaitzky-phd-6a2681aa/ Support the Podcast:If you found this episode valuable, please consider subscribing, rating, and leaving a review on your preferred podcast platform. Your support helps us reach more people with important conversations like this one. Share this episode with someone who might benefit from hearing it—emotional eating is more common than we think, and this conversation could make a difference in someone's life.See omnystudio.com/listener for privacy information.