The Zack Arnold Podcast

Around this time every year a common word begins to resurface: “Resolutions.” And while we all have the best intentions of beginning the new year with all the energy and motivation to make positive changes in our lives, inevitably 92% of resolutions fail. It’s easy to make excuses and say that “Life got in the way,” but if you truly intend to achieve your goals in 2018 and make positive progress towards the life you truly desire, I promise you it’s gonna take a lot more than willpower and motivation. It will most likely require specificity, intentional action, and if you’re really serious - you’re gonna need a coach.In this episode I speak with Jeanette Goodrich, a former air force pilot and now one of the top high performance coaches on the planet who was trained by and works directly with Brendon Burchard, the world’s #1 most-watched personal development trainer and one of the top 100 most followed figures online, in addition to being the #3 highest earning high performance coach on the planet.Jeanette and I break down the simple but powerful steps anyone can take to reframe their goals in a more realistic manner, recognize and overcome the obstacles that have been stopping them in the past, focus on what truly matters, and take real action that get results. Most importantly, we talk about the number one factor that most people ignore when setting goals: Their deeper “Why.”Want to Hear More Episodes Like This One?» Click here to subscribe and never miss another episodeHere's What You'll Learn:Success is different for everybody -- where do you want to go??Define your success with baby steps and build on thatFind your why and the purpose behind your goalJeanette’s story and her big whyYou can be successful every dayWhat are “why stacks” and “benefit extensions”?Make sure your “why” goes deep enoughThe number one component to success is accountability to othersThe different types of fear and why they’re holding us back -- what are you really going to lose?The paradox of wasting timeThe only way you know if something will work is to TAKE ACTIONHow to focus on key areas of your goalFinding problems and learning to solve and move past themWhat you can evaluate each dayIt’s not about working 16 hours a day, it’s about being able to focus on what’s importantHow do you even know what goals to set?There is no one right answer for everybody!Try starting with improving your sleep -- it can make a real difference“Work smarter, not harder”How to review and stick with your goalsHow journaling and calendars can set you freeUseful Resources Mentioned:www.JeanetteGoodrich.comGo Far trailerA Classic Case of Post-Production BurnoutOur Generous Sponsors:This episode is made possible by Ergodriven, the makers of the Topo Mat, my #1 recommendation for anyone interested in moving more at their height-adjustable workstation. Listen, standing desks are only great if you’re standing well, otherwise you’re constantly fighting fatigue and chronic pain. Not like any other anti-fatigue mat, the Topo is scientifically proven to help you move more throughout the day which helps reduce discomfort and also increase your focus and productivity. And they’re really fun and a great conversation starter.This episode is made possible by the HumanCharger,  a revolutionary new light therapy device made specifically for people who spend long days in the dark and don’t get enough sunlight…i.e. You and me. Simply put in the earbuds for 12 minutes a day to receive your daily recommended dosage of UV-free white light. Doing so can drastically increase your energy, improve your mood, and increase mental alertness and focus.This device has literally changed my life and I use it every morning without fail. Use the code ‘OPTIMIZE’ to get 20% off your order.Guest Bio:Facebook|Twitter|LinkedInAs a Certified High Performance Coach, Jeanette Goodrich helps high achievers and high potentials get in alignment with who they are and what they want and achieve their goals 5-10 times faster WITHOUT sacrificing their health, their family, or their relationships. The most common results are deepened clarity, boosted confidence, more harmonious relationships, new levels of influence, and higher levels of efficiency and productivity.She trained and consulted for one of the fastest growing and prolifically successful teams in Beachbody. In that role, she developed top notch training programs to aid in the success of new network marketing entrepreneurs.Her military experience was probably the most life shifting 4 year time of her life. There, she developed leadership skills, problems solving abilities, resiliency, adaptability and quick thinking skills that are difficult to get anywhere else. She led and supervised high performing flight crews and office staff to ensure flawless execution of missions and objectives. She was the top in my class is a very competitive flight school and had a track record of excellence in all she did!Show Credits:This episode was edited by Curtis Fritsch, and the show notes were prepared and published by Jakin Rintelman. Special thanks to Krystle Penhall and Sarah Furie for helping to spread the love!The original music in the opening and closing of the show is courtesy of Joe Trapanese (who is quite possibly one of the most talented composers on the face of the planet).Note: I believe in 100% transparency, so please note that I receive a small commission if you purchase products from some of the links on this page (at no additional cost to you). Your support is what helps keep this program alive. If you have any questions, please don’t hesitate to contact me.Support this podcast at — https://redcircle.com/the-zack-arnold-podcast/exclusive-content

If you’re a keyboard monkey like me who loves to escape the dark room on weekends and get dirty in the real world, i.e. you consider yourself a “Weekend Warrior,” then you’ll love today’s episode as much as me because this interview blends two of my favorite passions: Creative work and obstacle course racing.My guest today is Nick Montgomery, a film editor who likes to run around in the mud and lift heavy things up hills for fun. He maintains that his lifestyle balance of pushing creative limits in storytelling with pushing physical limits in the outdoors and in the gym has been key to avoiding total burnout at both.Having lived most of his life as a world-class couch potato, Nick has experimented with many fitness, nutritional and workplace lifestyle trends to find the ones that work for him. While there is no “right” lifestyle for everyone, he believes that you can realistically achieve many of your goals in life without them interfering with one another, as long as you are honest and mindful of the path you must take.Nick and I dive deep down the rabbit hole into what it truly takes to prioritize regular exercise and balance it with a demanding day job, and furthermore we chat about the power of mapping out your priorities and living life with intention. No doubt more than you bargained for when listening to two nerds talk about running through the mud, right?Want to Hear More Episodes Like This One?» Click here to subscribe and never miss another episodeHere's What You'll Learn:The power of mapping out your day and being intentionalOCR for mental resiliencyConserving mental energy to be more creative by planningLearning how to fail over and over againDeveloping resiliency to stressHow to make space for training and how to train efficientlyUseful Resources Mentioned:Tough MudderOur Generous Sponsors:This episode is made possible by Ergodriven, the makers of the Topo Mat, my #1 recommendation for anyone interested in moving more at their height-adjustable workstation. Listen, standing desks are only great if you’re standing well, otherwise you’re constantly fighting fatigue and chronic pain. Not like any other anti-fatigue mat, the Topo is scientifically proven to help you move more throughout the day which helps reduce discomfort and also increase your focus and productivity. And they’re really fun and a great conversation starter.This episode is made possible by the HumanCharger,  a revolutionary new light therapy device made specifically for people who spend long days in the dark and don’t get enough sunlight…i.e. You and me. Simply put in the earbuds for 12 minutes a day to receive your daily recommended dosage of UV-free white light. Doing so can drastically increase your energy, improve your mood, and increase mental alertness and focus.This device has literally changed my life and I use it every morning without fail. Use the code ‘OPTIMIZE’ to get 20% off your order. Guest Bio:Twitter|InstagramNick is a film editor who likes to run around in the mud and lift heavy things up hills for fun. When he’s not working feverishly at a desk assembling horror movies and commercials, he is obsessively training in Obstacle Course Racing (OCR). He maintains that his lifestyle balance of pushing creative limits in storytelling with pushing physical limits in the outdoors and in the gym has been key to avoiding total burnout at both.A self-taught camera operator, vfx artist and (finally) editor, and having lived most of his life as a world-class couch potato, Nick has experimented with many fitness, nutritional and workplace lifestyle trends to find the ones that work for him. While there is no “right” lifestyle for everyone, he believes that you can realistically achieve many of your goals in life without them interfering with one another, as long as you are honest and mindful of the path you must take.Show Credits:This episode was edited by Curtis Fritsch, and the show notes were prepared and published by Jakin Rintelman. Special thanks to Krystle Penhall and Sarah Furie for helping to spread the love!The original music in the opening and closing of the show is courtesy of Joe Trapanese (who is quite possibly one of the most talented composers on the face of the planet).Note: I believe in 100% transparency, so please note that I receive a small commission if you purchase products from some of the links on this page (at no additional cost to you). Your support is what helps keep this program alive. If you have any questions, please don’t hesitate to contact me.Support this podcast at — https://redcircle.com/the-zack-arnold-podcast/exclusive-content

It’s no secret that my #1 productivity hack is movement throughout the workday. And everyone knows that exercise is good for us and can help us feel better, but who has the time to go running for 45 minutes every morning just to achieve the “Runner’s High?” Luckily for working stiffs like us who live in front of computers, the benefits of simple exercises and movement reach far beyond what you might get from intense activity, and the full potential that exercise and regular movement throughout the day have on improving your overall health and brain power is more profound than you can imagine…with a much smaller investment than you might expect.In this episode I have an in-depth conversation with Dr. John Ratey, a clinical psychiatrist at Harvard Medical School, and the author of Spark: The Revolutionary New Science of Exercise and The Brain about how regular exercise and movement can actually improve your brain power and even make you smarter (based on science, not opinion). We discuss the immense impact regular exercise can have on cognitive function, memory, attention issues, and stress. And on the flip side, we discuss how lack of exercise and movement are literally shrinking your brain and impairing your cognitive function.That’s right, not only is your desk chair hurting your lower back and causing brain fog…sitting in it all day long might actually be making you dumber.Want to Hear More Episodes Like This One?» Click here to subscribe and never miss another episodeHere’s What You’ll Learn:John’s background and how he became interested in the benefits of exerciseWhen scientists began to measure the effects of exercising on mood and other cognitive functionsExercising can help prevent the decline of cognitive function by 10-15 yearsHow do activity, movement and exercise change our brains?When we move we are activating our “thinking brain”Exercise does the same thing as a little bit of Prozac and Ritalin combinedOur brain cells grow as we use them and move around (read: you can make yourself smarter just by moving!)A Duke University study (and many others) found movement/exercise can relieve the symptoms of depressionOnce you exercise consistently for 2-3 weeks you will see a noticeable change in your moodExercise builds enzymes that help reshape and build the brainHow exercise can help mitigate the symptoms of ADD and other attention issuesContinuous exercise and movement can help bring stress levels down to a manageable levelBDNF is an antidepressant and antianxiety protein in our brain — it grows with movement!Endocannabinoids may be more important than endorphinsStudies on how children learn better when they moveYou don’t need to get to the gym! Short exercises throughout the day will do the trickBrain shrinkage: how being overweight and sedentary can actually shrink your brainThis all comes down to: movement makes you smarter!When children were studied, those who tested higher on physical fitness tests were smarterWhen starting an exercise program don’t focus on long-term goals, focus on how you feel every dayEasy wins to get you started: 7 minute exercise and make gradual progressUseful Resources Mentioned:www.johnratey.comSpark: The Revolutionary New Science of Exercise and the BrainDriven to DistractionDelivered from DistractionA Classic Case of Post Production BurnoutThe 7 Minute WorkoutThis Podcast Featured in:My ultimate guide to building a healthy, ergonomic workstation.Continue to Listen & Learn:How Being Sedentary Is Damaging You (According to NASA) | with Dr. Joan VernikosThe Solution to Your Sedentary Lifestyle | with Ben GreenfieldDeskbound – Standing Up To a Sitting World | with Dr. Kelly StarrettMore Resources for Moving More »Our Generous Sponsors:This episode is made possible by Ergodriven, the makers of the Topo Mat, my #1 recommendation for anyone interested in moving more at their height-adjustable workstation. Listen, standing desks are only great if you’re standing well, otherwise you’re constantly fighting fatigue and chronic pain. Not like any other anti-fatigue mat, the Topo is scientifically proven to help you move more throughout the day which helps reduce discomfort and also increase your focus and productivity. And they’re really fun and a great conversation starter.Guest Bio:John Ratey, M.D. is the coauthor, with Edward Hallowell of the books Driven to Distraction, Answers to Distraction, and Delivered from Distraction. He is also the author of Shadow Syndromes. In 2001 he published the book A User’s Guide to the Brain, in which he describes the human brain as a flexible muscle, which works on a “use it or lose it” basis. He is the author of Spark: The Revolutionary New Science of Exercise and the Brain (2008), which describes the positive benefits that exercise can have for people with ADHD. In 2014 he coauthored the book Go Wild: Free Your Body and Mind from the Afflictions of Civilization with Richard Manning which discusses new evidence & case studies about the benefits of living according to the needs of our core DNA in the areas of: food, exercise, sleep, mindfulness, being outside, being with others, and our central nerve well-being.Show Credits:This episode was edited by Curtis Fritsch, and the show notes were prepared and published by Jakin Rintelman. Special thanks to Krystle Penhall and Sarah Furie for helping to spread the love!The original music in the opening and closing of the show is courtesy of Joe Trapanese (who is quite possibly one of the most talented composers on the face of the planet).Note: I believe in 100% transparency, so please note that I receive a small commission if you purchase products from some of the links on this page (at no additional cost to you). Your support is what helps keep this program alive. If you have any questions, please don’t hesitate to contact me.Support this podcast at — https://redcircle.com/the-zack-arnold-podcast/exclusive-content

For those of us who spend most of our waking hours sitting in front of screens (i.e. ALL of us), we’ve learned a lot recently about the negative health effects of screen exposure, especially when it comes to eye health. I’ve seen a lot of activity in Facebook groups in the last few months especially about eye health and protecting yourself from blue light. I’ve done past podcasts with sleep experts such as Shawn Stevenson and Ben Greenfield about how to get better sleep in part by limiting exposure to blue light in the latter half of the day, but I’ve yet to have an expert on the podcast to talk specifically about what can be done to limit the health problems created by looking at computer screens all day.In this episode I chat with Daniel Georgiev, a young but extremely talented computer programmer from Bulgaria who created the software program Iris which is now an indispensable tool in my toolkit. I’ve talked about F.lux many times in the past and recommended it for years, but now my #1 recommendation for eye health if you work in front of a computer is Iris. I have it installed on every computer I own and can’t live without it. Daniel and I talk about how Iris works, why he created it, and more importantly what you can do to mitigate the negative effects on your eyes of working on computers for long hours.Daniel was also kind enough to offer an activation code for a free activation of either Iris Pro or Iris Mini Pro. He’s offering 100 activations of each, first-come first-served. Just use the coupon code "team-optimize" at optimizeyourself.me/iris to get your free license.NOTE: In order to activate, you must download the free version first and then activate the full version with your code.Want to Hear More Episodes Like This One?» Click here to subscribe and never miss another episodeHere's What You'll Learn:How damaging can staring at a computer be?Eye exercises that combat eye strainWhat effects flickering LED displays have on your irisesDaniel's experience with eye strain and extended exposure to monitor lightHow blue light an inappropriate times can cause macular degenerationBlue light's damaging effects aren't limited to just nighttimeHow Iris improves eye health over the course of the entire dayWays in which low monitor brightness can be just damaging as high brightnessHow typographical, color, and brightness standards are threatening our visionUseful Resources Mentioned:Iris TechHow technology is killing our eyes | Daniel Georgiev | TEDxVarnaOur Generous Sponsors:This episode is made possible by Ergodriven, the makers of the Topo Mat, my #1 recommendation for anyone interested in moving more at their height-adjustable workstation. Listen, standing desks are only great if you’re standing well, otherwise you’re constantly fighting fatigue and chronic pain. Not like any other anti-fatigue mat, the Topo is scientifically proven to help you move more throughout the day which helps reduce discomfort and also increase your focus and productivity. And they’re really fun and a great conversation starter.Guest Bio:FacebookDaniel Georgiev is a 21 year old computer programmer from Bulgaria.Before he learned to code, Daniel was a rower in his country's national team for more than 5 years, and participated in the 2012 World Rowing Junior Championship.Daniel is the creator of Iris - software for eye protection with more than 1 million users worldwide.Show Credits:This episode was edited by Curtis Fritsch, and the show notes were prepared and published by Jakin Rintelman. Special thanks to Krystle Penhall and Sarah Furie for helping to spread the love!The original music in the opening and closing of the show is courtesy of Joe Trapanese (who is quite possibly one of the most talented composers on the face of the planet).Note: I believe in 100% transparency, so please note that I receive a small commission if you purchase products from some of the links on this page (at no additional cost to you). Your support is what helps keep this program alive. If you have any questions, please don’t hesitate to contact me.Support this podcast at — https://redcircle.com/the-zack-arnold-podcast/exclusive-content

When discussing depression and anxiety, it’s not uncommon to hear people say things like, “Why don’t you just snap out of it!” or, “You just need to get some sleep and you’ll be fine.” But unfortunately for many people like myself, depression and anxiety come part and parcel with being blessed with creative talents. There is no simple way to “snap out of” depression or “sleep off” anxiety if you have the genetic predisposition towards both of these ailments or if your biochemistry has been altered due to external events or circumstances. In this episode I have an in-depth conversation with not one but two experts on the topics of depression and anxiety, Dr. Edison de Mello and Dr. Michael Mark. We talk about the science and biology behind depression and anxiety which can hopefully help you understand why feeling depressed or anxious isn’t “all your fault.” More importantly, beyond simply understanding the neurobiology, we also discuss several treatment protocols that go well beyond simply “popping pills.”Want to Hear More Episodes Like This One?» Click here to subscribe and never miss another episodeHere's What You'll Learn:Why there is so much anxiety and “circumstantial" depression in the film industryHow diet and psychology factor into treating depression beyond pharmacologyWhat is cortisol, why you need it, and why too much is bad for youUsing qEEG and LORETTA to measure neuroelectrical signals in the brain and identify depression or anxietyHow depression and anxiety are quantifiableHow to identify whether you need to see a professional or if you just need “a good night’s sleep”The cultural expectation that men can’t be “sad” and women can’t be “angry”The generalized picture of a introductory session in integrative medicineA generalized treatment protocol for a new patient who has anxiety or depressionWhat an initial session looks like for neurofeedback to treat anxiety or depressionNeurofeedback is just “playing a game, and your brain is the joystick”What a “default brain network” is in laymen’s termsThe brain being a combination of fast & slow frequencies and how they relate to anxiety and depressionUsing biofeedback and Heartmath to reduce anxietyHow to properly breathe from the belly to increase oxygen intakeUseful Resources Mentioned:The Akasha CenterNeuroEdge CentersWhat is a qEEG?What is LORETTA?Heartmath emWave ProOur Generous Sponsors:This episode is made possible by Ergodriven, the makers of the Topo Mat, my #1 recommendation for anyone interested in moving more at their height-adjustable workstation. Listen, standing desks are only great if you’re standing well, otherwise you’re constantly fighting fatigue and chronic pain. Not like any other anti-fatigue mat, the Topo is scientifically proven to help you move more throughout the day which helps reduce discomfort and also increase your focus and productivity. And they’re really fun and a great conversation starter.Guest Bio:Dr. Michael Mark is a neuropsychologist, legal professional, and the co-founder of NeuroEdge Inc, a sports concussion and brain treatment center in Southern California. He holds degrees from UCLA and ABSI in Political Science and Neuropsychology, as well as a Juris Doctorate from Southwestern University. He has been an entertainment manager, a professional sports agent, and a lawyer for industry elites. But his current specialty is treating traumatic brain injuries, neurological disorders, and optimizing human performance.Show Credits:This episode was edited by Curtis Fritsch, and the show notes were prepared and published by Jakin Rintelman. Special thanks to Krystle Penhall and Sarah Furie for helping to spread the love! The original music in the opening and closing of the show is courtesy of Joe Trapanese (who is quite possibly one of the most talented composers on the face of the planet).Note: I believe in 100% transparency, so please note that I receive a small commission if you purchase products from some of the links on this page (at no additional cost to you). Your support is what helps keep this program alive. If you have any questions, please don’t hesitate to contact me. Support this podcast at — https://redcircle.com/the-zack-arnold-podcast/exclusive-content

The term “Psychoanalysis” comes with plenty of baggage, not the least of which is images of Freud asking someone about their relationship with their mother, or on the opposite end of the spectrum someone lying down on a couch expressing their innermost fears and desires only to have a practitioner passively responding with, “and how did that make you feel?” Ugh….shoot me.But despite some of the negative stigmas surrounding therapy and mental health in our society today, there’s a lot more to the science and art of psychoanalysis than you may know, and in this episode I dive deep into the therapy rabbit hole with Dr. Steven Isaacman who specializes in working with creative professionals who deal with mental health issues (myself included).This interview is a very candid look at the process of psychoanalysis using my own experiences as an example for others, and you’ll learn just as I did how powerful the scripts are we have in our mind that drive most of our behaviors. More importantly, as a creative professional you’ll understand how to rewrite your own script and your own story to drive your attitudes, perceptions, and behaviors in a very different direction if you’re willing to put in the hard work necessary to understand yourself.Want to Hear More Episodes Like This One?» Click here to subscribe and never miss another episodeHere’s What You’ll Learn:Dr. Isaacman’s career path and early experience in marital therapyWhat’s the difference between therapy and psychoanalysis?Purging the negative stigma surrounding therapy and psychoanalysisThe importance of communicating importance through metaphorGrowing comfortable with your most emotionally raw selfRewriting the hindering scripts that dominate your lifeIt’s okay to not be prepared with a topic list when you come to therapyHow preparedness can be an obstacle to psychological cleansingLearning to stop being ashamed of your unconscious selfKnowing that we will always be in the process of growth and developmentEmbracing the beautiful potential of failureOur Generous Sponsors:This episode is made possible by Ergodriven, the makers of the Topo Mat, my #1 recommendation for anyone interested in moving more at their height-adjustable workstation. Listen, standing desks are only great if you’re standing well, otherwise you’re constantly fighting fatigue and chronic pain. Not like any other anti-fatigue mat, the Topo is scientifically proven to help you move more throughout the day which helps reduce discomfort and also increase your focus and productivity. And they’re really fun and a great conversation starter.Guest Bio:Dr Isaacman is a licensed marriage and family therapist and a certified psychoanalyst in private practice since 1992 with an office in West Hollywood, CA. While he works with a broad variety of patients, he is particularly interested in working with curious and creative individuals, many of whom work in the entertainment industry.Dr Isaacman believes that the patient/therapist relationship can open possibilities for rich fulfillment in both personal and professional realms. Some people are eventually grateful for the symptom that brought them in, as learning about oneself can be profoundly joyous, even while being difficult.Show Credits:This episode was edited by Curtis Fritsch, and the show notes were prepared and published by Jakin Rintelman. Special thanks to Krystle Penhall and Sarah Furie for helping to spread the love!The original music in the opening and closing of the show is courtesy of Joe Trapanese (who is quite possibly one of the most talented composers on the face of the planet).Note: I believe in 100% transparency, so please note that I receive a small commission if you purchase products from some of the links on this page (at no additional cost to you). Your support is what helps keep this program alive. If you have any questions, please don’t hesitate to contact me.Support this podcast at — https://redcircle.com/the-zack-arnold-podcast/exclusive-content

“Mindfulness” is a buzz word you see on the Internet all the time nowadays, but what does the term mindfulness actually mean? And do I need to wear sandals, eat organic hemp granola, and chant to the stars while somebody balances my chakras to authentically practice mindfulness? Luckily mindfulness requires nothing more than a willingness to hit the pause button on your life for just a few minutes a day and focus on the present moment. And in doing so it is scientifically proven to help you enhance focus and concentration, decrease anxiety, better manage stress, and improve cognitive function. Not bad for literally doing next to nothing for just a few minutes a day, right? In this episode (one of my favorite early interviews from my Fitness In Post days) I dive deep into the topic of mindfulness with Dr. Swati Desai, a psychotherapist and mindfulness and meditation expert. We discuss the benefits of developing a regular practice and how to easily apply it to your daily life, and for those who might be skeptical, we even chat a bit about the neuroscience behind mindfulness and meditation so you understand how it’s literally reshaping your brain and your neural pathways to help you become a happier, more relaxed, and more focused human being.Want to Hear More Episodes Like This One?» Click here to subscribe and never miss another episodeHere's What You'll Learn:Swati’s background in mindfulness, meditation, and BuddhismThe definition of “mindfulness” and how to apply it to your daily lifePracticing mindful eating and reshaping neural networksUsing mindfulness to reduce cravings for unhealthy foodsMindfulness for psychological eating disordersHow practicing mindfulness can improve business ethicsHow the prefrontal cortex thickens with regular meditation practiceThe epidemic of burnout in the post-production industryUsing biofeedback and acupuncture mats for better sleepAn example of a quick yet effective meditation techniqueConcentration, Relaxation, Equanimity, Self-awareness, Taming your mind (CREST)Useful Resources Mentioned:2 Meditate Together AppMindfulness In Plain EnglishSavor: Mindful Eating, Mindful LifeBenefits of Mindfulness Meditation via Harvard Medical SchoolA sneak peak at the upcoming “2Meditate Together” MeditationsHeartmath emWave ProBulletproof Sleep MatOur Generous Sponsors:This episode is made possible by Ergodriven, the makers of the Topo Mat, my #1 recommendation for anyone interested in moving more at their height-adjustable workstation. Listen, standing desks are only great if you’re standing well, otherwise you’re constantly fighting fatigue and chronic pain. Not like any other anti-fatigue mat, the Topo is scientifically proven to help you move more throughout the day which helps reduce discomfort and also increase your focus and productivity. And they’re really fun and a great conversation starter.Guest Bio:Facebook|Twitter|LinkedInDr. Swati Desai: I immersed myself in many worlds, the East and the West, the academics and the practical, the logical world of computer information systems and the non-linear world of human psyche, the rational world of scientific theories and the emotionally intense world of the Art and the psychology. Switching worlds, making personal mistakes, and helping clients led me to a way to make sense of the human predicament and to move towards strength and enjoyment in life. I call this method C-APT (See apt), Contemplate, Accept, Push a little, and Transition to a better place. It is a combination of psychological tools EMDR and Cognitive Methods with heavy emphasis on contemplative practice of Mindfulness Meditation.Show Credits:This episode was edited by Curtis Fritsch, and the show notes were prepared and published by Jakin Rintelman. Special thanks to Krystle Penhall and Sarah Furie for helping to spread the love! The original music in the opening and closing of the show is courtesy of Joe Trapanese (who is quite possibly one of the most talented composers on the face of the planet).Note: I believe in 100% transparency, so please note that I receive a small commission if you purchase products from some of the links on this page (at no additional cost to you). Your support is what helps keep this program alive. If you have any questions, please don’t hesitate to contact me.Support this podcast at — https://redcircle.com/the-zack-arnold-podcast/exclusive-content

The holidays are the time of year we’re all meant to slow down and recognize all the things in our lives that we are grateful for, but unfortunately with the crazy speed that life moves nowadays, the holiday season is most likely the most stressful time of the year. All most people (including myself) are often focused on is rushing to get projects done before the year ends, making travel plans, fighting the mad rush of holiday shoppers and traffic, and if there’s any spare time left in the day...maybe getting some sleep.Where in the world is there any time to slow down and be grateful?My guest today is Humberto Gurmilan, an Emmy award-winning producer, author, speaker, podcaster, and all-around inspiring guy. He is the founder of the Gurmilan Foundation which empowers individuals with disabilities in challenged communities, and until recently he was the sports anchor for Telemundo in San Diego where he also teaches communications at San Diego City College. But despite his many accomplishments, I didn’t invite Humberto on the show with me to discuss how he became successful.In this interview Humberto and I talk about the tragedy he experienced as a teenager when due to a freak surfing accident he became paralyzed from the chest down. Rather than thinking about what was taken away from him, instead Humberto decided to rise to the challenge and instead develop gratitude in the face of adversity and use his experience to inspire others to do the same.For those listening today who are frustrated with your present circumstances, I hope this interview allows you to reframe where you are in your life right now and take even a few minutes to be grateful for what you do have before embarking upon the madness of the holiday season.Want to Hear More Episodes Like This One?» Click here to subscribe and never miss another episodeHere's What You'll Learn:Humberto's early life surfing in TijuanaProcessing a traumatic injury and the changes that come with becoming paralyzedThe healing love of family in the face of depressionThe power of seeing yourself within your own comeback storyTransitioning your perspective from "Why me?" to "Why not me?"Taking responsibility for your attitude towards the worldHumberto's pursuit of sports broadcasting and discovering his gift for public speakingTaking stock of the strengths you have so you can categorize your obstaclesLearning that you have way more talents than you think you doThe Three A's: Attitude, Accountability, ActionWrite down your goals. Once you do, you will be exponentially more likely to achieve that goal.Useful Resources Mentioned:Gurmilan FoundationOvercome PodcastOvercome TV seriesGO FARRewiring Your Brain to Be Happier | with Shane BurcawOur Generous Sponsors:This episode is made possible by Ergodriven, the makers of the Topo Mat, my #1 recommendation for anyone interested in moving more at their height-adjustable workstation. Listen, standing desks are only great if you’re standing well, otherwise you’re constantly fighting fatigue and chronic pain. Not like any other anti-fatigue mat, the Topo is scientifically proven to help you move more throughout the day which helps reduce discomfort and also increase your focus and productivity. And they’re really fun and a great conversation starter.Guest Bio:Facebook|YouTubeHumberto ("Beto") is an Emmy award winning Journalist and Producer with 13 years of experience in the media. He hosts the Overcome Podcast and Overcome TV series on Youtube. His life mission is to help others by sharing his experiences in overcoming adversity and living a fulfilling life.He founded the Gurmilan Foundation to help young people with disabilities become empowered and reach their full potential. He teaches broadcasting at San Diego City College and often speaks in the community to promote disability awareness and spread a positive message of hope and positivism.Show Credits:This episode was edited by Curtis Fritsch, and the show notes were prepared and published by Jakin Rintelman. Special thanks to Krystle Penhall and Sarah Furie for helping to spread the love!The original music in the opening and closing of the show is courtesy of Joe Trapanese (who is quite possibly one of the most talented composers on the face of the planet).Note: I believe in 100% transparency, so please note that I receive a small commission if you purchase products from some of the links on this page (at no additional cost to you). Your support is what helps keep this program alive. If you have any questions, please don’t hesitate to contact me.Support this podcast at — https://redcircle.com/the-zack-arnold-podcast/exclusive-content

If you spend all day sitting in front of a computer, then you’ll no doubt relate to Todd Kopriva’s oh-so-familiar story of gaining over 70 pounds from working a sedentary job for over a decade as a software designer for Adobe. But even though the beginning of this story might sound familiar, the rest of it is anything but ordinary.During his final year before leaving Adobe, Todd had a stark realization about the direction his life was headed and decided he needed to make a major change. So that’s just what he did. He committed to changing his life...literally a single step at a time.After leaving Adobe, Todd spent the next year training for a once-in-a-lifetime journey most of us could only dream of including learning several skills he’d wanted to acquire his whole life: Martial arts training, as well as learning several foreign languages including Portuguese. And this journey also led him to South America to travel several hundred miles walking the famous Camino da Fé. In this episode Todd and I chat about his reasons for leaving a secure job in corporate America to experience life outside the cubicle.Want to Hear More Episodes Like This One?» Click here to subscribe and never miss another episodeHere's What You'll Learn:Todd's realization that he was in middle age, that his time was limited, and that his life needed to changeThe frightening realization that Todd had gained 70 pounds over a decade working a completely sedentary job in softwareThe leap of faith required for escaping corporate americaLearning how to overcome the fear of developing socializing skills (which led Todd to becoming part of a government convoy)Todd's extraordinary hike over the 1,000km long Caminho da Fé in BrazilTodd's encounter with a Brazillian mayorFinding small places to implement movement, rather than just reducing your workUnderstanding the basic good and decency of humanity during very turbulent times in our countryThe difference that shifting his mindset had on the final year of working at Adobe before his journey even officially beganTodd's final fitbit stats:Useful Resources Mentioned:Why BrazilOur Generous Sponsors:This episode is made possible by Ergodriven, the makers of the Topo Mat, my #1 recommendation for anyone interested in moving more at their height-adjustable workstation. Listen, standing desks are only great if you’re standing well, otherwise you’re constantly fighting fatigue and chronic pain. Not like any other anti-fatigue mat, the Topo is scientifically proven to help you move more throughout the day which helps reduce discomfort and also increase your focus and productivity. And they’re really fun and a great conversation starter.Guest Bio:Twitter|InstagramTodd has recently been spending his time studying languages, training in Tsun Jo kung fu, and otherwise working on making himself healthier and happier. Before that, he worked for 17 years for various software companies, including almost 12 years at Adobe.Show Credits:This episode was edited by Curtis Fritsch, and the show notes were prepared and published by Jakin Rintelman. Special thanks to Krystle Penhall and Sarah Furie for helping to spread the love!The original music in the opening and closing of the show is courtesy of Joe Trapanese (who is quite possibly one of the most talented composers on the face of the planet).Note: I believe in 100% transparency, so please note that I receive a small commission if you purchase products from some of the links on this page (at no additional cost to you). Your support is what helps keep this program alive. If you have any questions, please don’t hesitate to contact me.Support this podcast at — https://redcircle.com/the-zack-arnold-podcast/exclusive-content

If you work in one position all day long, whether sitting, standing, or otherwise, it's important to understand how gravity is negatively affecting your health when you are sedentary. We've all heard the phrase, "Sitting is the New Smoking," but it goes much deeper than that. My guest in this episode is Dr. Joan Vernikos, the former director of the Life Sciences Division at NASA and author of the book Sitting Kills, Moving Heals. She is one of the world's foremost experts on stress from a physiological perspective. Having worked on the team that helped put men on the moon as well as helping John Glenn return safely to Earth, she knows as much as there is to be known about how the human body is affected by gravity, both positively and negatively. If you have any intention of being healthy enough to play with your grandchildren someday, this episode is a must-listen and will blow your mind. Everything you thought you knew about exercise and movement will most likely change after learning what Dr. Joan has discovered in her 4 decades of research for NASA.Want to Hear More Episodes Like This One?» Click here to subscribe and never miss another episodeHere's What You'll Learn:Joan's background studying the first astronauts at NASAThe physiological effects of gravityHow astronauts are affected by micro gravityThe problem with exercise in spaceWhy the circulatory system needs the stimulation of gravityThe surprising parallels between being sedentary and being in spaceHow your body is like an instrument that needs to be tunedMisdiagnoses of pre-diabetic symptomsWhy exercise does not guarantee healthy livingA few reasons why you should be standing instead of "waiting" when visiting a doctor's officeNEAT (Non-Exercise Activity) movementWhat moving every 30 minutes can do to improve overall healthHow to recognize the symptoms of being too sedentaryJoan's final experiment at NASA and how the body is stimulated by physical change5 practical ways to alter routines and maximize cognitive functionHow standing and sitting can be good for youJoan's upcoming book "Designed to Move""Spark: The Revolutionary New Science of Exercise and the Brain" by John Ratey, MDUseful Resources Mentioned:Joan's WebsiteJoan's Book Sitting Kills, Moving HealsOur Generous Sponsors:This episode is made possible by Ergodriven, the makers of the Topo Mat, my #1 recommendation for anyone interested in moving more at their height-adjustable workstation. Listen, standing desks are only great if you’re standing well, otherwise you’re constantly fighting fatigue and chronic pain. Not like any other anti-fatigue mat, the Topo is scientifically proven to help you move more throughout the day which helps reduce discomfort and also increase your focus and productivity. And they’re really fun and a great conversation starter.Guest Bio:FacebookBorn to Greek parents in Alexandria Egypt Joan Vernikos earned her PhD in pharmacology at the University of London before coming to teach Pharmacology to Medical Students at Ohio State University. Recruited in 1964 to join NASA’s Ames Research Center, CA because of her research expertise in stress, she later pioneered work on how living with minimal gravity in Space adversely affects the health of astronauts. This led to her formulate the similarities between living in Space and the aging process here on Earth. In 1998 as NASA’s Director of Life Sciences, she was instrumental in the return to space of American hero John Glenn at the age of 77. To bring her ideas to the public eye, Dr. Joan has published several books that present simple and effective plans for maintaining good health throughout life. They include The G-Connection: harness gravity and reverse Aging (1904), Stress Fitness for Seniors (2009) and Sitting Kills Moving Heals (2011) that launched awareness of the health problems of our sedentary lifestyles. Her latest books, Designed to Move, as well as, Stress Beyond 50 was published in 2016.Show Credits:This episode was edited by Curtis Fritsch, and the show notes were prepared and published by Jakin Rintelman. Special thanks to Krystle Penhall and Sarah Furie for helping to spread the love! The original music in the opening and closing of the show is courtesy of Joe Trapanese (who is quite possibly one of the most talented composers on the face of the planet).Note: I believe in 100% transparency, so please note that I receive a small commission if you purchase products from some of the links on this page (at no additional cost to you). Your support is what helps keep this program alive. If you have any questions, please don’t hesitate to contact me.  Support this podcast at — https://redcircle.com/the-zack-arnold-podcast/exclusive-content