More Happy Life with Andy Proctor
By Andy Proctor
More Happy Life with Andy ProctorJul 18, 2023
157: Choosing to See the Good Through Cancer and Beyond with Dolphin Trainer & TEDx Speaker, Joy Soto
Joy Clausen Soto is the founder of the annual Dolphin Interaction Program for patients from Rady Children’s Hospital and Children’s Hospital Los Angeles. She is a dolphin trainer, cancer survivor, TEDx speaker, and the director and subject of the documentary “Just One Year –A story of triumph over cancer.” Joy lives in San Diego with her husband and two kids.
Link to her book: https://amzn.to/3oVWnAT
156: Heal Your Body and Mind with Dr. Melina Roberts
Dr. Melina Roberts is a Naturopathic Doctor, Author of Building a Healthy Child, TEDx speaker and Founder of Advanced Naturopathic Medical Centre in Calgary, Canada. She is recognized as one of the top Bioregulatory Medicine practitioners in North America. She is a leading authority in the field of naturopathic medicine specializing in Bioregulatory Medicine effectively treating digestive issues, complex chronic disease and cancer. Dr. Roberts is a graduate of the University of Waterloo and a graduate of the Canadian College of Naturopathic Medicine in Toronto. She did a 2 year post-graduate study in Biological Medicine with Parcelsus Clinic in Switzerland.
Dr. Roberts' website: advancednaturopathic.com
155: Social Connection Can Improve Mental Health with Dr. Julie Radlauer-Doerfler
Dr. Radlauer-Doerfler is a leading expert in social connection and social support and uses her experience to create impact within communities, systems, organizations, and individuals. Her approach is collaborative, creative, and curious as she strives to educate utilizing unique avenues including media, stage production, video production, podcasting and writing. She has extensive experience in behavioral health, public health, and organizational development for more than 25 years. She is a national expert in behavioral health, social support, and social connectedness and uses this knowledge to further mental wellness. Her research on structural racism in the behavioral health field has led to the development of a national curriculum designed to create more equitable systems. She is passionate about addressing behavioral health challenges through her social influences of mental health research, and speaks widely on the topic.
154: Conquering The 5 Messages of Smallness with Dena Patton
Dena Patton is an elite business coach and transformational speaker who has worked with thousands of purpose-driven business owners and world-changing leaders around the globe. She helps her clients to build GREAT companies that break records in their revenue AND their impact. She founded Dena Patton Coaching & Training Company 22 years ago while living in New York City where she created her world-class Greatness Methodology. Her 3-Pillar coaching approach helps businesses to build: the systems to be a well-oiled company, the strategy to be a well-marketed company, and the greatness mindset to be a well-led company. As a speaker, coach and best-selling author Dena has garnered over 60 media stories and she leads from 6 core values: Courage, Accountability, Authenticity, Faith, Integrity, and Fun!!
What are the 5 messages of smallness?
- Doubt - imposter
- Fear (of success, failure, judgment)
- Distraction and confusion
In this episode, we talk about how we get stuck with these messages and how to overcome them on our way to becoming the highest version of ourselves.
Dena's website: www.DenaPatton.com
153: Science Behind Good (And Bad) Relationships with Bestselling Author, Eric Barker: Plays Well With Others
Eric Barker is the author of The Wall Street Journal bestseller “Barking Up the Wrong Tree,” which has sold over half a million copies and been translated into 19 languages. It was even the subject of a question on “Jeopardy!” Over 500,000 people have subscribed to his weekly newsletter. His work has been covered by The New York Times, The Atlantic, The Financial Times, and others. Eric is also a sought-after speaker, having given talks at MIT, Yale, Google, the United States Military Central Command (CENTCOM), and the Olympic Training Center. His new book, “Plays Well with Others,” will be released by HarperCollins in May of 2022.
Get Eric's new book here: https://amzn.to/39VnEeV
152: Rewire Your Brain for Self-Love with Jonathan Troen
Jonathan Troen is a Life Mastery Coach and creator of the Self Love Revolution.
His mission: To help people find the joy inside of themselves.
Jonathan spent 20 years in the music and entertainment business, living the life of his dreams and interviewing the biggest stars in the world. But he still wasn't happy. He also found out, he wasn't alone. So he went on a mission to find out why. Once he learned the secrets of true happiness and success, he had to share it with others. This was the beginning of the Self Love Revolution.
Social Media Links:
151: Perfectionism is the Enemy with @AboutProgress Founder Monica Packer
Monica Packer is passionate about teaching practical transformation. As a podcaster, growth coach, and podcast educator, she guides women to find sustainable growth by adopting progress over perfection. Monica is a former middle school teacher, a forever Oprah and Harry Potter fangirl, a perpetual cookie dough maker, and a beginning swimmer. You can find more about Monica at aboutprogress.com and on Instagram.
150: Productive and Present with Monk Manual Founder: Steven Lawson
Steven Lawson is the founder and creator of the Monk Manual, a daily system for peaceful being and purposeful doing. After searching high and low for a formula that resulted in fuller living, he found it amongst the ancient path of the monks. Steven lives in Buffalo, NY with his wife and three kids and splits his time between serving individuals through the Monk Manual and serving businesses through his consulting company Innerspace (goinnerspace.com). You can check out the Monk Manual at monkmanual.com or on Instagram @MonkManual.
Discount code: MoreHappyLife
149: Natural Anti-Depressant "Prescriptions" with Dr. Susan Heitler
Disclaimer: do not change your medications without first consulting with your doctor or health care provider. This can be very dangerous. Please listen to this episode with an open mind, but with the knowledge that one must be careful when changing their medication routine for mental illnesses. Always consult your psychiatrist, doctor, healthcare provider, therapist before making any changes.
Denver clinical psychologist Dr. Susan Heitler specializes in helping her clients to reverse negative emotions. She shares these understandings broadly via her posts on psychologoytoday.com, where her articles have had over 22 million reads. In addition, Dr. Heitler has published five books. Her most recent is a self-help book, Prescriptions Without Pills: For Relief from Depression, Anger, Anxiety & More. For free videos and worksheets from the book, see the book's website at prescriptionswithoutpills.com
148: The Science of Bliss in Your Brain with Dr. Dawson Church, PhD
Dawson Church, PhD, is an award-winning science writer with three best-selling books to his credit. The Genie in Your Genes (YourGeniusGene.com) was the first book to demonstrate that emotions drive gene expression. Mind to Matter, (MindToMatter.com) showed that the brain creates much of what we think of as “objective reality.” Bliss Brain (BlissBrain.com) demonstrates that peak mental states rapidly remodel the brain for happiness. Dawson has conducted dozens of clinical trials, and founded the National Institute for Integrative Healthcare (NIIH.org) to promote groundbreaking new treatments. Its largest program, the Veterans Stress Project, has offered free treatment to over 20,000 veterans with PTSD over the past decade. Dawson shares how to apply these health and performance breakthroughs through EFT Universe (EFTUniverse.com), one of the largest alternative medicine sites on the web.
147: Secrets to a More Happy Life - Compilation Episode (12 Guest Soundbites)
This is a special episode where I clip some of the most meaningful soundbites from 12 episodes from the last few years of this podcast. The amazing guests in this episode include Baya Voce, Craig Case, Don Rheem, Nir Eyal, Julianne Holt-Lunstad, Kat Vellos, Kim Christensen, Mauro Gatti, Lyndsey Young, Richard Eyre, Stacy Sherman and Leslie Santos. It shows you the amazing variety of guests we have had on this show over the years. We will do more of these types of episodes if you like them.
146: When NOT to Follow Your Gut with Dr. Gleb Tsipursky, PhD
Known as the Disaster Avoidance Expert, Dr. Gleb Tsipursky protects leaders from disasters by developing the most effective decision-making strategies via his consulting, coaching, and training firm Disaster Avoidance Experts. A cognitive neuroscientist and behavioral economist, Dr. Tsipursky writes for Inc., Time, and CNBC. A best-selling author, his new book, available on Amazon and in book stores everywhere, is Never Go With Your Gut: How Pioneering Leaders Make the Best Decisions and Avoid Business Disasters.
- Gleb’s book: Never Go With Your Gut: How Pioneering Leaders Make the Best Decisions and Avoid Business Disasters (Avoid Terrible Advice, Cognitive Biases, and Poor Decisions)
- Gleb’s website: DisasterAvoidanceExperts.com
- Gleb’s email: email@example.com
- Gleb’s LinkedIn: Dr. Gleb Tsipursky
- Free "Assessment on Dangerous Judgment Errors in the Workplace" https://disasteravoidanceexperts.com/subscribe/
- Book page https://disasteravoidanceexperts.com/nevergut
- LinkedIn profile https://www.linkedin.com/in/dr-gleb-tsipursky/
145: The Language of Happiness with Taylor Proctor
Find Taylor Proctor: Happinessabound.com
In our discussion, we talk about the power of language for our happiness.
- How to improve our language for greater well-being
- How does our inner self talk (silent language) impact us?
- How words impact our thoughts
- The impact of conversations we have with other people on our happiness
- BODY language of happiness is real!
Power of non-verbal communication:
- 7% words used
- 38% tone, voice, rate of speech etc
- 55% body language, gestures, etc
144: Put Happiness to Work with Employee Happiness Expert, Eric Karpinski
Eric's new book Put Happiness To Work (that this episode is about) was just released! Make sure to get your copy here:
More about Eric Karpinski
Eric Karpinski has been on the cutting edge of bringing positive psychology tools to workplaces for over 10 years, with clients that include Intel, Facebook, IBM, T-Mobile, Genentech and many others. He is a key member of Shawn Achor’s GoodThink team, trained as a scientist at Brown University and has an MBA from the Wharton School. McGraw Hill is publishing his new book, Put Happiness to Work which has been endorsed by Dan Pink and Adam Grant.
143: The Power of One Meaningful Connection Per Day. The Science of Social Health with Kasley Killam, MPH
More About Kasley Killam
Kasley Killam, MPH, is the founder of Social Health Labs, an impact organization that leads programs, events, and content related to social connection, loneliness, and health. She completed a master’s at the Harvard School of Public Health, where she deepened her expertise on these topics, and now partners with organizations at local, state, and national levels on initiatives that aim to reduce isolation and improve social well-being. Kasley regularly contributes articles to publications such as the New York Times, Scientific American, and Psychology Today. Kasley currently serves on the Board of Directors for two nonprofits, is an Encore Public Voices Fellow, and is a World Economic Forum Global Shaper. Previously, she led a national community engagement strategy and partnerships for Verily Life Sciences, conducted research on mental health and positive psychology at the University of Pennsylvania, and developed an award-winning campaign to promote empathy and compassion. Kasley also has extensive experience working with startups and in healthcare innovation.
142: Hope After COVID with Virus Hunter (epidemiologist), Dr. Anne Rimoin
More about Dr. Anne Rimoin
Dr. Anne Rimoin is an LA-based epidemiologist (expert virus hunter) having worked in public health on the ebola virus in the Democratic Republic of the Congo for years and now a leading researcher on COVID-19. She's extremely knowledgeable as a scientist, but also very accessible in discussing the social effects of COVID-19 on a population.
She has been a guest on Real Time with Bill Maher and 11th Hours with Brian Williams and regularly makes appearances on CNN, MSNBC, Good Morning America and FOX Business and has appeared in stories in Health: Thanksgiving Gatherings During COVID-19: 3 Things Experts Want You to Keep In Mind This Year; HuffPost: Why Are COVID-19 Cases Soaring in the Midwest?; The Wall Street Journal: Europe Aims to Emerge Smarter From Latest Lockdowns and The New York Times: America and The Virus; A Colossal Failure of Leadership.
141: Helping Millions to Thrive with Nataly Kogan, Founder of Happier.com
Nataly Kogan is one of the leading global experts in optimizing your emotional fitness and elevating your leadership. She’s the creator of the Happier Method™, founder and CEO of Happier and Happier @ Work™, and author of HAPPIER NOW and GRATITUDE DAILY. Nataly is a highly sought-after international keynote speaker and has been featured in hundreds of media outlets, including The Washington Post, The New York Times, and The Dr. Oz Show. By the age of 37, Nataly held top positions at McKinsey and Microsoft, was a Managing Director at a venture capital fund, and started or was a member of the senior team at 5 startups and tech companies. But all of this overachievement came at a huge cost of stress and overwhelm, which was the catalyst for Nataly to give it all up to start her company, Happier, with this mission:
To help millions of people thrive in work and life by improving their emotional fitness with science-backed skills and practices.
Today, tens of thousands of people cultivate their emotional fitness and Elevated Leadership skills through Happier @ Work and virtual leadership programs, online courses, and other learning tools. Nataly came to the US as a refugee with her family when she was 13 years old, and one of her greatest accomplishments was learning how to speak English by watching Alyssa Milano on the classic 80s sitcom, Who’s The Boss? This is one of her proudest achievements.
Find Nataly here:
140: The Science of Self-Love with Katy Sine
More about Katy:
Katy Sine is the director and executive producer of Positive Voices, creating, producing and directing positive media programming with thought leaders, leading academics and influencers in positive psychology. She is an assistant instructor at the University of Pennsylvania’s Master of Applied Positive Psychology program. Katy researches self-love and her goal is to further the science of self-love. She is currently working on a book on this subject and hopes to study this in more depth (which we get into in our discussion). I’m proud to be her colleague working together on Utah Positive Psychology initiatives and love spending time with her as she is an amazing individual. I hope you tune into today’s episode on the Science of Self-Love.
Katy is pioneering psychological research on self-love and has created the construct of Whole Self-Love, a deep knowing of self and a whole love for ourselves. She is currently studying the science of Whole Self-Love and the implications it can have on our health, wellness, relationships and the way we view ourselves and others
139: Bouncing Back From Impossible Odds: From Breaking her Back to Gold Medals & Fighting Lyme Disease with Olympian Arianne Jones
In my pursuit of the good life I have built a life-list of things that I want to accomplish or experience. One of the things that I was so excited to do recently was to hug the tallest tree on earth - Hyperion. It was amazing! Another thing on the list is to interview a gold-medal olympian. Today, that happened! Listen to the whole interview for the amazing story of an olympian who came back to win gold after breaking her back and then went on to battle an almost invisible enemy: Lyme disease. Her journey is amazing. I hope you have a listen.
Arianne Jones is an Olympian, a plant-based chef, a holistic nutritionist and is currently battling Lyme disease. She is a speaker a storyteller, a food photographer, a fierce goal-chaser, an elixir mixer and an unshakable optimist. As part of her luge career, she has competed not only at the Sochi Olympics, but also in 10 Canadian championships and 52 world cups. In her last World Cup, she won the gold medal representing Canada.
If her story was a ride at Disneyland, it would be the Incredicoaster or perhaps the new Guardians of the Galaxy ride because it goes up and down a lot! She is a paragon of grit and someone who inspires me greatly. I first found Arianne on airbnb during the pandemic. My wife Stacie found her virtual experience of cooking a healthy dessert with an olympian. If you want to spend the night in your own kitchen learning and being inspired by Arianne, I highly recommend this experience as well! Today we dive into her story and hear even more about her unshakable optimism.
Find her here:
138: Giving Language to the Intangible - Emotional Intelligence & Inherent Worth with Dr. Julie Hanks
More about Dr. Hanks
Julie de Azevedo Hanks, PhD, LCSW is a licensed clinical social worker and psychotherapist with 28 years experience specializing in women’s emotional health and relationships. She is an assistant professor of social work at Utah Valley University. Dr. Hanks is the founder and director of Wasatch Family Therapy, an outpatient therapy clinic in Cottonwood Heights and Bountiful, UT. She is author of The Burnout Cure and The Assertiveness Guide for Women, a blogger, a local and national media contributor, an online influencer, a private practice consultant, and an award-winning performing songwriter. A native Californian, Hanks currently lives in Sandy, UT. For additional resources visit DrJulieHanks.com or connect with @drjuliehanks on social media.
Where to find Dr. Julie Hanks
137: Six Powerful Strategies to Increase Meaning in Your Life
What’s something you can just do today to decrease the regret you would have in the future?
Here are the top 5 regrets of the dying:
- I wish I had the courage to live a life true to myself rather than the life others expected of me
- I wish I hadn’t worked so hard
- I wish I had the courage to express my feelings
- I wish I had stayed in touch with my friends
- I wish I had let myself be happier
What can you do to connect with your friends more? How can you arrange your life to work less? How can you be more yourself? What are you doing express your true feelings? How are you deliberately adding to your levels of happiness?2. Commit Something to Your Life List
I have a list that is growing. I had a bucket list before, but after hearing about Stacy Taniguchi’s 100 LIFE list, I changed the name. I don’t like the focus on avoidance of death or hurrying before you kick the bucket. I like the focus on LIVING and celebrating the life we have now.
Here are a few things from my LIFE list:
I have two categories: to accomplish and to experience.
In the “To accomplish: category:
- Get a doctorate degree
- Write a lastingly relevant book
- Deliver a TED talk
- Teach over 10,000 students about how to thrive in life
- Give my mom a home to live in
- Become a blackbelt in some martial art
In the “to experience” category:
- experience Being a dad
- Experience the summer Olympic Games in person
- A photographic tour circumnavigating the globe
- Thank J.K. Rowling in person
- Swimming next to a whale
- A bioluminescent beach at night with my camera
Your list will be different than mine, but what I have found is that as I contemplate these experiences and accomplishments that I want to have, it makes me excited to be alive. It brings meaning to the struggle in my life. The hard stuff becomes a little less hard because I’m headed toward something.
There is a book called The Happiness of Pursuit that I highly recommend. In this book, the author often talks about the importance of always having a “life-affirming quest”.
What is your life affirming quest? Do you have one right now or are you just kind of floating along? No judgement. I have definitely had some moments of floating along.
No matter what your job or your current vocation, adding something to your life list can be a catalyst for a life-affirming quest and make your life more meaningful.
If you have things to live for, you’ll be more likely to live.
Read the show notes here: https://morehappylife.co/6-powerful-strategies-to-increase-meaning-in-your-life/
136: Making News Happier in The Year of The Doomscroll, with Mauro Gatti from The Happy Broadcast
Do you ever feel overwhelmed by the amount of negativity in the news? Do you doomscroll? Well, 2020 is the year of the doomscroll and it can be really hard to avoid the negativity that inundates our digital news feeds. I have spoken about the benefits of taking breaks from the news and the negative impact that constantly watching the news can have on our health. Some choose to avoid the news altogether, but with the constant changes in even our local regulations, you have to be informed.
My guest on today’s episode of More Happy Life is Mauro Gatti, the creator of The Happy Broadcast, an anxiety free news broadcast that started as Mauro’s way of using his skills as an artist to decrease his own anxiety. He started looking for positive news to balance the negative news. When he combined this with his gift as an artist, The Happy Broadcast was born. He has been illustrating and sharing positive news on social media since 2018 and it is one of the most inspiring Instagram accounts I have ever followed. I even did a special episode based on the news on The Happy Broadcast.
I loved my conversation with Mauro and hope you not only listen to our conversation, but that you go follow his inspiring work. We all need a little positivity boost amidst the things that are out of our control. One big takeaway I got from Mauro was to get out and do something. Even if you only watch negative news, do something to be a part of the solution! All the positive news is a result of someone who decided to take action for a good cause.
In our episode we covered a lot:
- Why Mauro started The Happy Broadcast
- How hard it is to find positive news (you don’t just stumble upon it)
- The impact doomscrolling has on our health and how to stop doing it
- Why it’s important to stay informed, even amidst the negative news
- How to have a healthy relationship with the news and social media
- How to have more hope in the face of seeming doom
- The secret sauce to a happy life
- Mauro’s dream for the world
More About Mauro Gatti and The Happy Broadcast
Originally from Italy, Mauro Gatti lives in Los Angeles where everyone surfs except him. Mauro is an award-winning creative director, illustrator and designer who loves pizza, dogs, and imagining things. He also loves to make people happy with his art, because a smile is the cheapest route to happiness.
Mauro is also the creator of The Happiness Broadcast, where he finds positive news from all over the world and creates art to depict the positive stories. His account on instagram has over 530,000 followers with even more on Facebook and Twitter. He recently published a book that just came out yesterday (September 22nd) and is both pleasing to the eye and inspiring to the soul.
Mauro’s website: https://www.thehappybroadcast.com/Find and follow The Happy Broadcast:
135: Sexuality & Happiness, A Positive View of Sex and Sexuality with Dr. Jennifer Finlayson-Fife
Sexuality and Happiness is a topic I have not discussed on the More Happy Life podcast. I have wanted to for quite some time, but I wanted to introduce it with the right person and I think Dr. Jennifer Finlayson-Fife is the right person. This podcast talks about all things from the foundation of positive psychology research. I think positive sexuality is a really powerful topic for the listeners to hear about and to discuss on social media after hearing this episode. There is so much negativity around sexuality and desire (not just in conservative cultures like the LDS culture) and I am excited to shed a positive light on this topic with an expert. Listen today as we discuss the positive side of sex and our own innate sexuality.
Some of the topics we cover:
- How our sexuality is linked to our wellbeing
- Why sex can be such a taboo topic and how to make it easier to have safe conversations about it
- What can help parents in talking to their children about their sexuality and sex
- Why it's so important to work out your own relationship with your own sexuality as a parent
- The concept of human embodiment and pleasure
- How people who believe they are addicted to sexuality can switch from victim to chooser
- Not just the list of "DON'Ts but also a list of DO's
- How to view your sexuality as a conservative single who sees themselves as older and not able to express their sexuality outside of marriage
More about Dr. Finlayson-Fife
Dr. Jennifer Finlayson-Fife is a LDS relationship and sexuality coach as well as a Licensed Clinical Professional Counselor in the state of Illinois. She has a Ph.D. in Counseling Psychology. Her teaching and coaching focuses on helping LDS individuals and couples achieve greater satisfaction and passion in their emotional and sexual relationships.
In addition to consultation with couples and individuals (in person and online), she teaches online relationship and sexuality courses designed to foster self and sexual development and create happier relationships and individuals. Dr. Finlayson-Fife also offers many live workshops and retreats for couples and individuals.
Jennifer is a frequent guest on LDS-themed podcasts and writes articles for LDS-themed blogs and magazines, on the subjects of sexuality, relationships, mental health and faith.
134: Navigating Life Transitions with NYT Bestselling Author Bruce Feiler
When was the last time something really hard happened to you? How did that change your life? Have you healed and moved on from this? Bruce Feiler's research showed that the average adult goes through a major disruptor about every twelve to eighteen months. And that adults face three to five big ones, what Bruce calls “lifequakes,” with an average aftermath of three to five years. This aftermath of disruptors could last over half the life of adults!
I feel very strongly to help people going through major transitions and for this reason, I brought Bruce Feiler onto the show. His recent book Life Is In The Transitions is the topic of our discussion today on episode 134. We talk about the major stages of transitions that and how to best navigate those.
The stages are:
1. The Long Goodbye
2. The Messy Middle
3. The New Beginning
During these stages there are many common markers or milestones. Bruce gets personal with me in asking me to share more details of something that was a major lifequake for me: my divorce. It was amazing how well my experience matched the data that he has been gathering about transitions across the stories of hundreds of people all over the world in the project Bruce has called "The Life Story Project".
We discuss how to best share your new self once you have made the decision to say goodbye to the old and we talk about the importance of ritual in transition. We roughly cover many of the following tools for transitioning:
- Accepting the new you
- Creating some sort of ritual to help you to symbolize the new you
- Adding something to yourself like learning a new skill or creating something beautiful in your life.
- Sharing this new self with others
- Crafting your new story
- Surround yourself with people who cheer you on as the new you
About Bruce Feiler:
A six-time consecutive New York Times bestselling author, presenter of two-prime time series on PBS, the inspiration of NBC’s Council of Dads, and TV host whose two TED Talks have been viewed more than two million times, today’s guest, Bruce Feiler (FY-ler), the author of the book Life is in the Transitions, joins me in an amazing episode. You may have read his article The Stories that Bind Us, in the New York Times that went viral in 2013. Friends, I’m blown away at my guests every time and Bruce is now one of my favorite people.
Get Life Is In The Transitions here: https://amzn.to/3ipKlad
133: Liberating Men to Express Emotions; Gratitude, Wonder and Awe with Kristin Petrucci.
For the women listeners who want to support the men in your life, this is the episode for you. For the men who need support from other men or women, listen in. I loved Kristin’s thoughts in this episode to help liberate men to express themselves. Personally, I have struggled to feel comfortable as a man to express myself. I am a very expressive person and it’s hard to know when I can express my true emotions. This conversation was refreshing for me to dive into the barriers to emotional expression that exist in Western Culture for men. We also dived into some amazing topics in positive psychology like gratitude, wonder and awe. I just returned from one of the most awe-inspiring places on earth - the giant redwood forests of Northern California.
I hope you tune in to the whole chat with Kristin Petrucci.
Kristin Petrucci received her post graduate positive psychology training from the University of Utah. She is a Transformational Speaker, Corporate Mindfulness Expert and Positive Psychology Coach. Her main focus is to help men live victoriously. She believes that Active Gratitude is the key to Victorious Lifestyle and is the Founder of KP Speaks. She would love to collaborate and can be found on Instagram @kpspeaks_ and Linkedin
Participate in her pilot study: www.kp-speaks.com/pilot-study
132: How Loneliness and Social Connection Impact Your Health - with Dr. Julianne Holt-Lunstad
In Episode 132, I speak with Dr. Julianne Holt-Lunstad, THE leading researcher on social isolation, loneliness, social connection and how those things impact health. Maybe you have heard the statistic that loneliness is worse for your health than smoking up to 15 cigarettes per day. Well, we dive a little deeper to clarify this notion to include the difference between loneliness and social isolation. We also talk about what a healthy socially connected life might look like. We also cover a few preliminary data points on how the coronavirus pandemic of COVID-19 has had an impact on social isolation and loneliness.
Here are some of the main points from our conversation:
- What led Dr. Holt-Lunstad to study social neuroscience and health psychology
- What is the definition of an epidemic?
- Is there actually a loneliness epidemic in the world?
- What data can back this up?
- The impact of COVID-19 on loneliness (some data is showing a 20-30% increase in loneliness (due to social distancing).
- That Gen-Z has the highest prevalence of loneliness (some data shows up to 79% reporting feeling lonely)
- What is the difference between loneliness and social isolation?
- Why is social connection so important for our health?
- How do social connection or social isolation compare to the impacts of well researched things like exercise, sleep, smoking, etc.?
- What would a healthy socially connected life look like?
Dr. Julianne Holt-Lunstad's advice on how to be happier:
- Increase social connection and emphasis on your close relationships.
- Positive relationships are key to a happy life.
More about Dr. Holt-Lunstad:
Julianne Holt-Lunstad is a professor of psychology and neuroscience at Brigham Young University, where she is also the director of the social neuroscience lab. Her research is focused on the long-term health effects of social connection and has been seminal in the recognition of social isolation and loneliness as risk factors for early mortality. Recognized as an expert in the field, Holt-Lunstad has provided expert testimony in the US Congressional Hearing, worked on the US Surgeon General’s Emotional Well-Being in America initiative, served on the advisory group for the UK Cross-Departmental Loneliness Team, and a consensus committee for National Academy of Sciences. She also serves as scientific advisor for the Australian coalition to End Loneliness, the Foundation for Art & Healing, the Rural Aging Advisory Council, AARP Services Inc. and United Healthcare; and she regularly consults tech companies as well.
Holt-Lunstad has received too many awards to name and is making a positive mark on the world with her research. Her work has been highlighted in the BBC 100 Breakthrough Health Discoveries in 2015 and has been covered in the New York Times, the Washington Post, Time magazine, Scientific American, “This American Life,” the TODAY show, NPR, and many other major media outlets. I am honored to be her TEDx speaker coach for her TED talk, and something we joke about is that her research has been cited in at least 10 other TED talks and dozens of books.
It’s an honor to have Dr. Julianne Holt-Lunstad on the show and I hope you listen all the way to the end for her advice on how to build a happier life.
Where to find and follow Dr. Holt-Lunstad:
131: Personality Isn't Permanent with Benjamin Hardy, PhD
Who do you intend to become? Are you satisfied with where you are at right now or do you want to witness a positive evolution of yourself? If you desire a change, this episode is for you.
I honestly believe that this has to be one of the most life changing episodes I have ever recorded because it is jam packed. If you’re like me, you’ll want to re-listen to this one and take notes and then go buy the book because today’s guest goes over some amazing principles about how to create real change inside yourself.
Today’s guest is Dr. Benjamin Hardy is an organizational psychologist and bestselling author Willpower Doesn't Work. From 2015-2018, he was the #1 writer in the world on Medium.com. During that time, he grew his email list from 0 to 400,000 without paid advertising. Ben and his wife Lauren adopted three children from the foster system in February 2018 and one month later, Lauren got pregnant with twins who were born in December of 2018. They live in Orlando. Ben's blogs are read by millions monthly.
On a personal note, I had the great opportunity to get to know Ben a little more personally as well and I have witnessed first hand that he is the real deal. He doesn’t just write really amazing blog posts and books and have another life. He lives it. I share a story in the podcast about how Ben’s book Willpower Doesn’t Work changed my life a few years ago and I think that his new book is even more life changing.
Full show notes: will be found at: http://morehappylife.co/personalityisntpermanent
130: How to Strengthen Adult Friendships, with Author Kat Vellos
How do you make friends as an adult? And if you have made a friend, how can you keep them and strengthen that friendship? In today’s episode we talk about the importance of friendship as an adult as well as how to build and strengthen friendship in our lives. I interviewed Kat Vellos, the author of the amazing book We Should Get Together, on these things, and I’m very excited to share this with you.
What are the biggest barriers to friendship?
- Constant relocation
- Full schedules
- The demands of partnership and family
- Declining capacity for intimacy and compassion in the age of social media
We talked about a lot of practical ways to overcome these obstacles in the interview.
We talked about Dr. Jeffrey Hall at the University of Kansas conducted research that showed that it takes approximately 200 hours to go from strangers to really close friends. When was the last time you spent 200 hours with someone? How many people can you say you have spent 200 hours with in the last 5 years?
This is a fascinating interview and I hope you not only listen to this interview, but pick up Kat’s book! I have it now and have devoured it! It is an amazing book with such charming illustrations and memorable stories and the best part is that it is packed with tips on how to build and strengthen friendships. Do you feel like you need more friends right now? This is the perfect book (and podcast episode) for you!
129: Resilience Through Listening to Your Body with Leslie Santos, MAPP, M.Ed.
In this episode we talk about increasing resilience through listening. We go into depth on many ways this is possible, but the one we really focus a lot on is getting present with our body. I loved this conversation. It calmed me down and I hope that it helps to calm you down as well.
Here are some of the topics we covered:
- Growth Mindset: Carol Dweck
- Byron Katie: The Work
- Cognitive Behavioral Therapy (CBT)
- The Body Keeps the Score - Dr. Bessel Vanderkolk
- Emotional Integration
- “Accessing resilience through your body is the pathway”
- Three degrees of influence - Nicholas Christakis and James Fowler.
More about Leslie Santos:
In practice for over seven years, Leslie Santos is a psychological archeologist, mindset cartographer and champion of the life-thirsty. She studied positive psychology under Martin Seligman at the University of Pennsylvania. It was while working with Seligman that she discovered how childhood adversity affects adult behaviors, an epic realization that catalyzed her mission and compelled her forward.
Her working model is that all humans experience childhood hardship and through this adversity protective adaptations are formed. Left unresolved, these adaptations become maladaptive in adulthood and block our momentum forward: every earnest step toward our desire is countered by an equal force in the opposite direction. These findings led to the development of her resilience process, designed for 1:1 mentorship and corporate human development for enlightened leaders.
Find Leslie here:
128: 5 Strategies for Coping with Anxiety and Panic - Solo Episode
Even if you don't watch the news, there is a lot going around right now about the coronavirus that can really be unsettling. This is why I decided to republish an episode that I created before about how I overcome anxiety and panic. The best way to protect yourself against a virus that has no vaccine is your own immune system. That's why it is important to know how to cope with anxiety. I hope these things help you as much as they have helped me. And I hope that you can find hope amidst the hype and panic. May you be well.
127: Tackling Loneliness With The Friendly Bench – With Founder Lyndsey Young
Talking to strangers may seem like an anxiety producing task, but not if you have a place that is set aside to be friendly with your community. Today’s episode highlights community activist Lyndsey Young, the founder of The Friendly Bench, CIC.
In this episode we discuss why loneliness and social isolation are so hard and bad for your health as well as what can be done to overcome these things. We then talk about the story behind The Friendly Bench and why having a place where you can create deliberate connection is critical for a community.
Learn more about Lyndsey Young:
Lyndsey Young is the founder of award-winning The Friendly Bench CIC, a movement to tackle loneliness, social isolation and community disconnectedness using innovative outdoor social spaces that reconnect people back to their own community. Lyndsey created The Friendly Bench™ after suffering from loneliness and social isolation herself. Bringing together her extensive design knowledge and experience of working on nature and wellbeing projects, The Friendly Bench™ was born. Being closer to nature, active social spaces and bringing people together is what it’s all about – with community at its core.
Winning support from the UK’s Prime Minister; Loneliness Minister, Baroness Diana Barran, and national charities and campaigns tackling loneliness, as well as being featured in New York Times, Huffington Post and Reuters, The Friendly Bench™ network is growing, with further The Friendly Benches launching across the UK this year, The Friendly Bench CIC is also in talks with organisations in Australia and Canada to expand overseas.
I loved learning about The Friendly Bench from Lyndsey and I loved her kind optimism and gentle goodness. I really love what Lyndsey is doing because it’s not just trying to build awareness around loneliness and social isolation, but she is ACTING to make a change.
Find the Friendly Bench here.
126: A Powerful Cure For Loneliness: Ritual Connection - With TEDx Speaker Baya Voce
Have you ever felt lonely? Unfortunately, most people would answer yes. There is a loneliness epidemic going on in the world today and I am on a mission to help fight against it. So is Rite of Passage designer and TEDx speaker, Baya Voce. As I was researching loneliness, I found Baya's TEDx talk (with over 4 million views) on a simple cure for loneliness. This intrigued me and I knew we had to chat. It just so happened that serendipity wanted us to chat as well. My friend and former More Happy Life podcast guest, Doug Cartwright (see episode 120) happens to be friends with Baya and we got on the phone and made this episode a reality.
We talked about some really life-changing principles here:
- Micro and Macro Transitions
- How to experience Grief and Gratitude simultaneously
- Rituals to help with grief and transition
- Loneliness and how to deal with it
- Connecting with our inner wisdom to find the answers we need
Baya also shares a never-before-published story of how she was able to use ritual to get through a major heart break that began on the TEDx stage.
If you are going through something hard right now, you should listen to this episode.
If you have ever gone through a major transition, you should listen to this episode.
If you have ever felt lonely, you should listen to this episode.
Don't miss this one!
About Baya Voce:
Baya Voce is a Rite of Passage Designer, helping people turn their life transitions into rites of passage through ritual and ceremony.
She's known for designing and facilitating experiences ranging from two-person rituals and 20-person Jeffersonian-style dinners to 100+ person women's circles, elaborate 1,000+-person theatrical productions, and conferences at places like Lincoln Center.
Her TEDx talk on loneliness is one of the most-viewed of all time with over 4 million views. Baya has produced experiences in conjunction with brands like Lyft and Google Fiber, and has been featured by ABC, Fox, MTV, and SXSW for her perspective on human connection, given her prior years as a successful matchmaker. You can connect with her online at www.bayavoce.com or on @baya_voce on instagram.
125: How You FEEL At Your Work (NOT Pay) Determines Whether You Will Stay; with Forbes Author Don Rheem
The future of work will be determined more by how we feel than how we are paid. This was said by Don Rheem in his TEDx talk given in 2018. I was sitting on the front row, riveted by his speech. I couldn't wait until it was edited and on YouTube so that I could start sharing it with my colleagues and manager.
There isn't a labor surplus anymore and there likely won't be one for a while. What this does it it enables employees to choose between the best jobs. There are more unfilled jobs in America than there are unemployed people to fill those jobs, and it will likely be this way for at least the next 20 years.
This is why it is so important for managers to prioritize making the workplace a place where their employees feel good.
Listen to today's episode to learn more about how to be a manager who can do that as well as an employee who can find a job that you love.
Find Don Rheem here:
His Book: Thrive By Design: The Neuroscience That Drives High-Performance Cultures
His TEDx Talk
Don Rheem is an author and CEO of E3 solutions, a provider of employee workplace metrics which allows organizations to build engaged, high-performance cultures. He focuses on using science-backed research to consult with leaders at all levels within an organization. He is a former science advisor to both Congress and the Secretary of Health and Human Services. I first saw him speak at TEDxBYU a few years ago and you can find his ted talk by searching YouTube or TED.com for “Can Work Save our Relationships?” He is also the author of the book Thrive By Design: The Neuroscience The Drives High-Performance Cultures, published by ForbesBooks.
124: How to be Indistractable with NYT Bestselling Author, Nir Eyal
Read the full show notes at https://MoreHappyLife.co/indistractable
Do you get distracted? Do you struggle to stay on task and get taken down the digital rabbit hole more often than you would like? If the answer is yes, you’re not alone.
With all the technology that exists, if you aren’t deliberate about what you allow into your life, you’ll be bombarded. One study showed that the average US smartphone user receives 46 app push notifications per day!
I have experienced the overwhelm and frustration that comes from coming to the end of the day and realizing that I haven’t spent enough time on the things that I valued most. This is what I love about Nir Eyal’s newest book: Indistractable.
In my interview with Nir Eyal, we discuss that the source of our distraction may not be an undiagnosed case of ADHD, but that it is actually discomfort. And the critical factor for me was when he talked about matching our values with our calendars. Why? Because if we actually remember the values that are driving our calendar, it’s easier to do the things we plan. Otherwise, if our calendars do not align with our values, we will constantly be drawn away from them by even the smallest “shiny object” in our view (or our notifications).
This was a game changer for me!
Social media & technology are not our enemies. Our enemy is our own misalignment with our values that keeps us from experiencing what we most desire in life. We MUST prioritize values alignment or we will constantly be distracted.
How can you do this? Well, read the book! Also, here is an exercise the book inspired me to create for myself:
- Write down the things that you value most in life.
- Write down all the activities you actually have in your schedule and see which of those align with the values on your list.
- Now write down things that you still highly value, but that are NOT on your schedule in any form.
- Practice gratitude for the things on your list of scheduled items that already align with your deepest desires.
- Add more items to your calendar that actually align with your values.
- Let go of 3 things that DON’T align with your values (cancel, reschedule, reprioritize).
This exercise is life changing. Too many people feel down and get distracted on Monday (or any day) because they haven’t aligned their values with their schedule.
Is this you? Why do you keep doing things that don’t align with your values?
Align with your values and be more happy!
Find Nir Eyal here:
Find more at: NirAndFar.com/Indistractable
The schedule maker tool mentioned is here: https://nirandfar.com/schedule-maker/
Summary article: https://www.nirandfar.com/skill-of-the-future/
And distraction guide here: https://www.nirandfar.com/distractions/
Habits vs routines article here: https://www.nirandfar.com/habits/
123: How Good Customer Experience Makes the World Happier with Forbes Author Stacy Sherman
In episode 123, I speak with Stacy Sherman about the power of a transformational customer experience. Everyone is used to interacting with a business in a transactional way, but when a business can make a transaction into a transformation, that's when magic happens!
In our conversation we discuss how to make this happen by starting at the top and moving down. If the executives are seeking to increase their own wellbeing, they will naturally desire to make the wellbeing of their employees a priority. And when the employee wellbeing and happiness becomes a priority, it can impact the bottomline in a tangible way.
In other words, customer satisfaction begins with employee satisfaction and employee satisfaction begins with executive wellbeing.
We also discussed how a business can create a "wow moment" by simply connecting with their customers. I shared an example of going to Smashburger on my wedding day and being wowed and she shared an experience she had of being wowed during an experience with the owner of The Lodge at Woodloch who made a genuine connection with her and her family. It seems simple, but it's powerful and it keeps customers talking. Here I am talking about Smashburger and Woodloch!
Stacy's advice for people who want to have a more happy life:Stacy Sherman"Be intentional and purposeful about how you experience your day"
She does this with an app she uses called The Five Minute Journal that prompts you to record your intentions for the day, what you're grateful for, what you will do to make your day go well, and how you could have improved the day. It's the simple things! If you don't already have a journaling routine to boost positive emotion, this sounds like a good app.
She also emphasized the importance of surrounding yourself with people who support your goals and who don't deflate your confidence. This is critical!
More About Stacy:
Stacy Sherman is known for expertise in designing & implementing successful Customer-Centric programs that differentiate Business (B2B) & Consumer (B2C) brands beyond price. She coaches individuals & leads teams to deploy best in class methodologies & closed-loop processes. She’s currently Director, Customer Experience (CX) & Employee Engagement at Schindler Elevator Corporation (USA), where she’s contributing to record-breaking Net Promoter (NPS) results, Y/Y revenue growth & portfolio protection. Recent accomplishments: 2019 Finalist “CX Leader of the Year” and “CXPA Impact” awards.
Besides CX, Stacy’s led Digital Marketing & Website Conversion Optimization for reputable brands of all sizes & budgets including Verizon Wireless, AT&T, Martha Stewart, ADP, Wilton and more. She’s produced multi-billion dollar sales while increasing customer satisfaction (C-Sat) and Effort scores within cost per acquisition targets.
Find and follow Stacy here:
Doing CX Right (https://doingcxright.com/about-stacy-sherman/)
Thrive Global (https://thriveglobal.com/authors/stacy-sherman/)
Stacy's views are her own in this episode.
122: Surround Yourself with Greatness - Mini Episode
This episode comes from a chapter of my book Live Your Mission and it is all about surrounding yourself with greatness. If you feel like you are in a rut, take a step back and look at who you spend your time with each day and each week. If you don't believe in your dreams, then you need to diversify your friend group to include those who believe in their dreams.
I hope this helps you today. Enjoy!
121: The Happiness Paradox with NYT #1 Best-Selling Author Richard Eyre
In today's episode I interview #1 New York Times best-selling author, Richard Eyre about his new book The Happiness Paradox.
Richard's experience is that there are three main obstacles to happiness and joy:
When we are obsessed with seeking after these alone, it will be a never ending cycle of ultimate dissatisfaction. However there is a way to sustainable happiness according to Richard. To replace these three with three others:
- Synergicity (synergy and synchronicity)
We go into more detail about how you can move from control to serendipity, from ownership to stewardship, and from independence to synergicity. It's a beautiful conversation that really helps tap into some core issues we face when we want a more happy life.
In addition, Richard made some special offers to all of the More Happy Life listeners!
1. To get Happiness Paradox for 40% off and with free shipping just go to https://familius.com/eyre-special and use the access code ANDYFRIEND
2. Check out the Instagram of the Eyres here https://www.instagram.com/richardlindaeyre/
3. If you're interested in their books on parenting, go to Valuesparenting.com or go to EyresFreeBooks.com is where you can see the list of all their books and get most of them free online or go to Theeyres.com
More about Richard and Linda Eyre:
New York Times #1 Bestselling Authors Linda and Richard Eyre have seen their books sell in the millions and be translated into more than a dozen languages. Appearing on virtually every national talk show, including Oprah, Today, and CBS This Morning, the Eyres have also spoken and presented throughout the U.S. and in more than 60 countries. They are known for their teachings on parenting and have recently come out with a new book about happiness. Naturally, I wanted to talk to them about the book and I was lucky enough to get Richard on the phone for a very serendipitous conversation.
120: How To Meet Your Highest Self with Doug Cartwright, Founder of The Daily Shifts
If you feel like you are not enough or that your life needs to change for you to be happier and healthier, Episode 120 is for you. In this episode I interview the founder of The Daily Shifts, Doug Cartwright. The Daily Shifts is an app that encourages you to engage with your mind and body in a way that can turn your day around.
In this episode we talk about so many amazing things:
- Loving kindness meditation
- Breathing: Inhale in for 2, Hold for 2, Exhale for 2
- The power of Gratitude
- The importance of knowing how to manage your energy
- "In less than two minutes you can totally change your energy"
- The power of transitions to boost or suck our energy
- "The number one most important decision I've made was I surrendered my life to the universal flow of the planet."
- Surrender to the universe, AND show up everyday the best you can.
- A powerful mindset: "Life is happening FOR you and not TO you."
- We get back what we put out into the world
- Transformative journalism with Michelle Gielan (25:15)
- Unfollow negative news and people who are spreading negativity and replace with positivity
- How to vote when you don't follow the news (ask trusted friends and then use iSideWith.com to save a year of contention and negativity energy suck.
- The loneliness epidemic (31:45) is based in the belief of "I'm not enough"
- We are here on earth to do two things: Create and Connect
- To have a more happy life create a routine ritual to connect with your intuition and higher self (37:25)
Sign up for The Daily Shifts at https://www.thedailyshifts.com/ and if you sign up for premium membership, you'll also get The Daily Shifts course that is worth $500. This is an amazing deal exclusive to More Happy Life listeners!
More about Doug:
Doug Cartwright is the founder of a new app called The Daily Shifts that helps you to ritualize daily physical and mental shifts to improve your health and happiness. Doug has an amazing story of going from being one of the top sales reps at Vivint, selling over 300 accounts per year having made over a million dollars by the time he was 25. Then he came to a point in his life where he realized he wanted something more than just making more money and buying more things. In today’s episode he shares the transformation of how he found his new purpose in creating daily shifts in his own mind and body through connecting to his intuition.
Other people mentioned in this episode:
119: Rediscovering Self Worth Through a Children's Book with Rose Stanek
There was once a girl
With a hole in her heart.
Little Love was her name.
Where was she to start?
It was not of her doing.
She was not to blame.
But the hole in her heart
Was there just the same.
In this interview, Rose and I talk about how easy it is to get caught up in allowing other people to tell us what our worth is. However, we never should forget that it is ultimately the love we have for ourselves that is most important. This beautiful truth is illustrated in a new children's book called Little Love.
More about the book:
Join Little Love on her path to self-discovery where she meets Beauty and Fame, and learns the true value of her self-worth. Written for children, but with a timeless message for the child in all of us, Little Love reaffirms the importance of self-acceptance in life's journey toward love, joy, and friendship.
Rose Stanek is an award winning graphic designer, interior designer, and now children's book author who is actually a full-time Amazonian (she works for Amazon). She is the mother of two cowcats, Monty and Tyson, and calls the Pacific Northwest home. She loves creative storytelling, and empowering others to live their dreams.
To find Rose's book, click here: https://amzn.to/2PEGyKu
See her website here: https://rosestanek.com
118: The Power of Intentional Discomfort with TEDx Speaker Em Capito, LCSW
Have you ever experienced something difficult or traumatic? If you're listening to this, the answer is probably yes. I believe that a huge part of happiness is the skillset we have built up that enables us to bounce back from the difficult things that happen to us. A few weeks ago, I went to the TEDxSLC event and saw Em Capito speak about what she calls "resiliency field trips." These are adventurous experiences that encourage us to get out of our comfort zone and do something intentional to challenge ourselves. It includes curiosity, fun and adventure. As a psychotherapist, Em has been helping people to have these experiences and has found that with those who have done them, a sharp decline in fear occurs. In order to qualify as a resiliency field trip, it has to have the following:
1. New - when we introduce novelty, our brain will be more likely to remember it. This is why travel is often so memorable.
2. Slightly scary - Step out of your comfort zone to push the limits of what you currently believe you are capable of.
3. Intentional - This must be something you value or something that excites you.
Intentional discomfort is important to engage in if we want to overcome anxiety or make progress toward goals that we deeply value, but we are afraid to accomplish.
In this interview we talk about why it is so hard to get outside of our comfort zone and why it is so important.
More about Em Capito:
Em Capito is an unconventional psychotherapist obsessed with the widespread loss of resilience in the face of overwhelming comfort. While studying her own trauma from the inside out, Em embarked on a series of experiments that led to a prescription of intentional discomfort. Em blends these experiential interventions with meditation and yoga therapy to build the holistic mind-body resilience that carries us through our darkest moments. She completed a master’s degree in social work at the University of Utah in 2007 and a masters in business administration at the University of Phoenix in 2011. Em is a Licensed Clinical Social Worker, a certified LifePower yoga teacher, and a Dharma Method meditation teacher with a private practice in Salt Lake City, Utah.
Find and follow Em here:
117: The 5 Components of Change with Dr. Adam Moore
Today I interview the very knowledgable Dr. Adam Moore. We talk about how we go about making a change happen in our life. He relates changing to launching a rocket into space to escape the world's gravity. The elements are:
- Institute a unique approach
- Believe and Hope that you actually can change.
- Create Traction with Small Wins and ritualize it so that it sticks
- Acknowledge and celebrate that you have made the change
- Make it social so you stick to the change
He also gives some key advice on how to be happier today:
- Find one or two people that you really connect with and invest in those people
- Everyday make a meaningful contribution in the life of one human being.
This is a great episode. Don't miss it!
Find Adam here:
116: Your Permission To Be Happier - Personal Bill of Rights
Today I just wanted to share something one of my therapists shared with me years ago that has helped me. It was what they called my "Personal Bill of Rights". It has helped me over the years to remember that I have permission to be human. Often we don't give ourselves this permission and we need to remember this more. So this is me giving you permission today, to be happier.
115: Empowering People to Empower People with Louis Alloro, MAPP
How do you empower people to empower other people? The more I talk to people about positive psychology, the more I realize that the thing that most people want to know is how they can become a change agent themselves. In this episode, I interview Louis Alloro, an shining star in applied positive psychology who I had the honor of learning from for 7 months during my time studying at The Flourishing Center in Los Angeles.
Louis and I talk about how to really create sustainable positive change in an organization through systems. We also talk about the following topics:
- Listening to what your heart and body need.
- Being the change is starting with yourself
- The best way to help others is by starting by helping yourself
- Self care is health care and it is not selfish
- Fill your cup, have fun, be still
- Louis' focus on integrity and how important it is to be true to yourself first "the universe hears what you mean, not what you say"
- Give yourself permission to be human and be present with what is.
- As a leader, we should envision the best possible futures for our people and remember the people in the middle as integral agents of change. The best leaders see others as co-leaders and the boss doesn't have all the answers.
- Don't wait for something to be different to be happy now. Your happiness will boost you along the way to your goals.
So much goodness came from this episode. It was an amazing conversation that I wish could have only been longer. Please listen and share with your friends!
114: Eleven Science-Backed Ways to Boost Energy Without Caffeine
Do you want to boost your energy without having to pound another RedBull or go for the afternoon cup of Joe? This episode is for you.
A lot of people struggle with fatigue, or are just sapped of energy on a regular basis. I believe that increasing energy is one of the most powerful ways to have a more happy life and I want to share things that can help you boost your energy without caffeine.
First, a word on caffeine. I don’t have anything against caffeine other than that it was the stimulant that triggered my first panic attack ever. So ever since then, I have chosen not to consume caffeine to boost my energy and I have had to find other ways to keep me awake when I’m having a tired day. The other thing is that caffeine doesn’t actually produce energy in your body. It is a stimulant. It basically tricks your brain into thinking that you have energy, but it doesn’t actually have the building blocks of energy that your body needs.
So here are some ways to boost energy without having to rely on that cup of Joe every day.
2. Move more
3. Eat smaller meals more often
4. Optimize your Breathing
5. Sleep better
6. Eat things that boost your energy
7. Decrease your Allostatic Load
8. Connect to Your Purpose and Values
9. Rock Out to Your Favorite Songs
10. Connect to People You Love
11. Look Forward to Something
113: Make Your Commute the Best Part of Your Day, Backed by Science
Studies show that our wellbeing can be greatly impacted by our commute, but that it's what we believe about our commute that makes the difference. Here are 8 tips that can help you tell the right story and make your commute the best part of your day.
- don’t close your eyes, connect to yourself, connect to God, get in touch with your body.
- Engage in loving kindness meditation,
- Millionaires read more than anyone else. Constantly educating. Create an education program that gets you excited.
- What are you interested in? Create a playlist on podcasts, audible, Libby or get a subscription to Blinkist and learn like crazy.
Dealing with road ragers-
- Make the good assumptions
- Tell the right story.
- It doesn’t matter to them anyway.
- Here are some good stories:
- wedding night
- Hospital pregnant
- Kids in trouble
What’s your story of the commute?
- What story are you telling yourself?
Savor the good stuff
Change it up
- don’t go the same way every time. Our brain thrives with variety. Get playful with it. If you ride a train, sit somewhere different
- make an amazingly energizing playlist
- Be that guy who you see rocking out in their car
- Be the girl in the train with headphones who is so into her playlist that taps her foot and would be dancing if there were room
- Look at your friendship wall each week and decide to connect to someone during your commute
- Connect with a family member on the phone during the commute. If you can’t talk, leave them a Marco Polo or a voice message
Use it as a transition to boost energy
- We lose quite a bit of energy through our day because we don’t transition. So take advantage of the time you have during your commute to transition from work to home or home to work.
- Inhale, release tension, exhale, set intention
Here is where I found the studies: https://www.forbes.com/sites/amymorin/2014/12/07/want-to-be-happier-change-your-commute-or-change-your-attitude/#7daa21e77417
112: The Science of FUN with Mike Rucker, PhD
When was the last time you felt overwhelmingly happy? When I have asked this to people in the past, it has almost always paired with a time when they were having fun. We have talked about play before (episode 105), and in this episode Mike differentiates play from fun and shares some great tips on how we can fit more fun into our every day life.
He tells the story of how he got into researching fun in the first place and talks about how fun can really have an impact on our wellbeing. He expounds on his play model (found here: https://michaelrucker.com/having-fun/optimize-having-fun-play-model/) and shows us how we can optimize the fun that we are already having.
Find Mike here:
Dr. Mike Rucker is a charter member of the International Positive Psychology Association, as well as a member of the American Psychological Association. Mike is a frequent contributor to national press such as Forbes, the Wall Street Journal, and CIO on topics related to well-being. Mike has spent the last few years studying the construct of fun and is coming out with a book on the subject in the summer of 2020. He has also published in peer-reviewed journals covering topics from employee well-being to ethics.
111: Making Sleep Cool Again With Julie Flygare, J.D.
In this episode we talk about all things sleep and much more!
- How does sleep impact our energy, mood, and clarity?
- How much sleep do we need each night?
- How did you discover your Narcolepsy?
- How can we improve our sleep patterns?
- Should naps be allowed and supported at work?
- Let's talk about dreams and remembering dreams
- What would you tell people who just found out they have narcolepsy?
- Find your self affirming voice within all the voices in your head. This will make you happier.
More about Julie:
Julie Flygare, J.D. is an internationally recognized patient-perspective leader, an accomplished advocate, and the award-winning author of Wide Awake and Dreaming: A Memoir of Narcolepsy. Since receiving a diagnosis of narcolepsy with cataplexy in 2007, Flygare advanced her leadership in the sleep and healthcare space through speaking engagements, publications, earned media, collaborations, and advocacy and awareness initiatives. Currently, she serves as President & CEO of Project Sleep, a non-profit organization raising awareness about sleep health and sleep disorders. Prior to accepting this role, Flygare served as President of Project Sleep’s Board of Directors, while also gaining invaluable experience in marketing and philanthropy at the Pancreatic Cancer Action Network and City of Hope. Additionally, she served on the National Institutes of Health’s Sleep Disorders Research Advisory Board from 2012 – 2015. Flygare received her B.A. from Brown University in 2005 and her J.D. from Boston College Law School in 2009, focusing on health law, policy, and rare disease drug development.
Where to find Julie:
110: Blanketing 1,000,000 Homeless with Bob Dalton from Sackcloth & Ashes
Have you walked down the street and seen a homeless person and thought: "they just need to get a job"? You're not alone. Bob Dalton also thought this before his well-educated, hard-working mother became homeless in 2013. It was at this time that Bob decided he needed to do something not just to help his mom, but to help the homeless. This episode is the story of how Bob founded his company Sackcloth and Ashes that gives away tens of thousands of blankets to the homeless each month. Bob is an inspiration because he has used his strengths of creativity and entrepreneurship to fighting against an injustice in the world.
We talk about how he was contacted by Instagram - YES Instagram - to feature his Instagram account, gaining them 20,000 followers overnight. This launched his business to the next level. For Bob it was bigger than just selling blankets or giving blankets to shelters. It was about building a legacy of something bigger than himself.
What can you do to build a legacy bigger than yourself? Listen to this episode to be inspired to grow, to work hard for something you believe in and to make the world a better place.
Find Bob here:
109: How to Create Life-Changing Insights with Craig Case, Coauthor of BIG IDEAS
"Insight never comes to a fatigued mind" - Helmholtz
When was the last time you had a big idea? Not just any idea, but a life-altering breakthrough that carried you through the next year (or five years) of your life? Today's episode features Craig Case, the Coauthor of the book Big Ideas: How To Unleash Your Creative Self and Have More Aha! Moments. In this episode we cover the difference between random daily ideas and big ideas. We talk about the correlation between awe experiences and aha moments. We talk about the brain science in the difference between being busy and being innovative. We talk about why insight is critical for a more happy life. We also talk about how anxiety is one of the natural brain responses to cognitive abuse. We talk about the difference between motivation and inspiration and which one carries us further in terms of inner drive and implementation.
So many amazing nuggets came from this episode! This is not an episode to miss!
Where to find Craig:
Big Ideas Website: https://bigideastraining.com/
Buy his book here: https://amzn.to/2XBmltw
Find him on LinkedIn: https://www.linkedin.com/in/craig-case-14995229/
Like the book on Facebook: https://www.facebook.com/bigideasbook/
Join the Big Ideas Facebook group: https://www.facebook.com/bigideasbook/
108: The Life Changing Power of Radical Motivation with Allie Gardner
In this episode we talk about the amazing power we all have to climb out of the depths of trauma and misery using what Allie Gardner calls "radical motivation". Allie Gardner is a highly acclaimed musician who, in 2017, lost 14 of her dear friends and family to death. Can you even imagine?! She shares how she was able to climb out of this by remembering her strengths and then using them to benefit the lives of others and lift those around her.
Where to find Allie:
Youtube Video: https://www.youtube.com/watch?v=Z4eBcboxYI0
YouTube Channel: https://www.youtube.com/user/AllieMGardner
More about Allie
Allie Gardner is a recording artist, vocal coach, studio musician, composer and public speaker with no shortage of personality and enthusiasm. She has been a musician since she was in her high chair when her family called her the “opera baby” because she would mimic her next door neighbor who was an opera singer.
Allie was vocally trained by Dean Kaelin & Glory Naylor. She now works as a vocal coach at Dean Kaelin Vocal Studio, as well as The Piano Place in Draper and Lehi, Utah. She also teaches online songwriting & voice lessons.
She is a member of BYU Noteworthy, BYU's Premier Female A Cappella Group and was featured as a soloist in their latest music video ' I Can Only Imagine' that has reached over 800,000 views on Youtube alone. Allie has recorded many other music videos that have reached viral status on facebook and Youtube.
Allie is currently working on a full length album, and several new recordings in the Spanish language that are projected to release later this year. On a personal note, she has a passion for working with individuals with disabilities. One of her best friends is BJ who has Downs Syndrome who she loves and cares about very much.
This episode talks about how music is a universal language, how exercising your strengths is a powerful way to get through the most difficult and traumatic experiences of your life and how sometimes you need to exercise what Allie calls “radical motivation” to push through isolation and helplessness.
I’m excited to bring on Allie Gardner!