5 Strategies for Better Sleep

When you can’t sleep.  5 strategies for getting better sleep.How are you sleeping?  If you are like the majority of Americans, at least one night a week, not well! And if you are like over 1/3rd of workers, you are not getting the recommended minimum of sleep.  Which is why more than 40% of people use some over-the-counter product to get to sleep (which does not include the number of people using a prescribed product for sleep).

Research is pretty consistent:  adults need somewhere between 7 and 9 hours of nightly sleep in order to be healthy.  More than 9 can indicate a problem.  And less than 7 can lead to health problems like obesity, heart disease, high blood pressure, and even diabetes.  It also has a psychological toll.

But if you are struggling with getting sleep, none of what I just wrote comes as a surprise… which is why you are trying to get the rest you need.

In this week’s Thriveology Podcast, I discuss 5 strategies for betting better sleep. Most are simple, but all are important, if you struggle to get the rest you need.  Listen below.

RELATED RESOURCES
Thriving Body series
End Your Day on a High Note
5 Ways to Shift Your Day from Stressful to Restful
Breathe for Health and Calm
Thrive Principles Book

Breathe for Your Health and Calm

Coping with COVID Series

James Nestor, author of Deep and Breath.It happens about 25,000 per day.  And for the most part, it is automatic.  But it is one of the few bodily functions that you can “take off automatic” and choose how you will do it.  And you might not be doing it optimally.

What is it?

Breathing.  Taking a breath.  Inhaling and exhaling.

I know, it seems automatic, right?  But you can choose to take a deep breath.  Or you can hold your breath.  You may breathe out of your nose.  Or you may breathe with your mouth (you may want to change that one… listen to the podcast for why).

Breathing one way can stress you out.  Breathing another way will calm you down (meaning, you can choose which way you want to breathe!).

Since you are currently reading this, we can assume you are breathing.  That’s a great start?  How about breathing BETTER?  That is a process that can take you down lots of paths.

On this episode of the Thriveology Podcast, I interview James Nestor.  A journalist and writer, James got interested in breathing from an ealier book, Deep, which focused on freediving (people going very deep for a long time, because they are excellent breathers).

His upcoming (and excellent) book is Breath.  It is a super-deep (and very readable) “dive” into breathing — why it is important, how to do it better, and what difference it makes.

When I heard about the book, I knew I needed to get James on the podcast, at this moment.  His book won’t be out until May (but go ahead and pre-order it!).  But with the pandemic, you need this information now.  So, I got him on!  And James offered some simple, easy ways to uber-breathe to help your health.

This is super important.  Take a listen below!  (Then order his book!)

RELATED RESOURCES
Breath – from Amazon
Breath – from Bookstore.org (they support local bookstores)
James Nestor’s website

Coping with COVID Series

The COVID Coping SeriesWhat a time we are living through in the world!  The COVID-19 pandemic has brought many parts of culture and the economy to a screeching halt.  Other parts are overwhelmed with the pace.

Frontline and essential workers are feeling the overwhelm of responsibility.  Most of the rest are feeling the overwhelm of isolation.

We WILL get through this.  That is what we, as humans, do.  We overcome.  We rise to the challenge.  We push through.  And we will do the same with this crisis.

But between here and there, we have to live.  We can move beyond just surviving.  We just start with surviving.  And we reach from there.

Over the past month, I have been releasing podcast episodes that focus on dealing with the COVID crisis, both in terms of thriving and in terms of relationships.

I have grouped them together here, so you can find them easily.  Some are from my Thriveology Podcast, and others from my Save The Marriage Podcast.

Here they are:

THRIVING-ORIENTED EPISODES:

Thriving in an Age of Panic

Stay Sane While Staying Safe

How to Hope in Tough Times

The Fear/Anxiety Contagion

RELATIONSHIP-ORIENTED EPISODES:

What Now? – Saving your marriage in the midst of a pandemic

Staying the Course in a Crisis (or 2)

Coping as a Couple Caught in COVID Quarantine

Time for a Relationship Reset?

Thriving in an Age of Panic

Coping with COVID Series

How to thrive in an age of panic — dealing with the corona virus pandemic without panic.When I recorded this episode of the Thriveology Podcast, it was almost another world.  Many people were still minimizing the novel coronavirus.  Even politicians were downplaying the severity and impact.

So much has changed.  Many, if not most, schools are closed to face-to-face instruction.  Many workers are working from home, where possible.  Lots of restaurants are only serving by delivery or take-out.  New guidelines suggest not being around more than 10 people… and that number may go down.

The world has changed, almost overnight.

It affects us all… making this episode just as important, if not more so.

We are going to have to define what it means to thrive.  That is what happens when it feels like every day is an attempt to survive.

Here is the good news:  humanity will prevail. We can thrive. Life WILL go on.  But it will never be the same.  Things will change.  How we used to do things will disappear, but new ways will appear.

I know these are scary times.  But we will get through this.  Together.

That’s what we do.

Lisen to the episode below.

RELATED RESOURCES:
CDC Information
WHO Information
Johns Hopkins Guide to Coronavirus
Check Out My Books to Help Thrive

The Vacation Effect — Even If You Don’t Leave Town!

Discover the Vacation Effect, how to hack your productivity and recover your life.  My guest is Denise Gosnell.Have you ever noticed what happens when it is just a few days before you head out for vacation?  If you are like most people, you go into “clear the desk” mode.  Things get done.  You become hyper-efficient.

Why does that happen right before a vacation?  Because it HAS to get done.  You want to leave with nothing hanging.  So, nothing gets in your way.

What if there was a “hack” that could get you that effect the rest of the time?  Would that let you work less… and still get the same amount done?

Denise Gosnell is a 3x successful entrepreneur.  As a successful attorney and entrepreneur, Denise had met all of her (financial) goals.  But when her house went up in flames… she realized that her (life) goals were not where she wanted them.  Sure, she had stuff… she had resources.  But she didn’t have the life she wanted.  In fact, she didn’t have time for it.

Until she made a shift.  Using business strategy and planning, productivity hacking, and prioritizing, Denise found she could be MORE successful with LESS time taken up by work.

And now, Denise shares that with others… whether you want more time from work or from home, you can find it, along with more life satisfaction, by tapping into the Vacation Effect.

RELATED RESOURCES
Vacation Effect Website
Why We Stress
Shift From Stressful to Restful
The Importance Matrix
Your Center Point
You’re Gonna Die

Still Even MORE Lessons from Jiu Jitsu

Jiu jitsu has taught me some (lots of) lessons… about jiu jitsu and about life.  In this episode, I reflect further on my jiu jitsu (and life) journey.Just a little over 2 years ago (exactly 2 years ago, as I recorded this episode of my Thriveology Podcast), I started studying jiu jitsu.  At that point, I had no idea where it would go.  I have a life-long interest in martial arts, but had not practiced since being a teenager (tae kwon do at that time).

I knew I wanted to try something out, to take on a challenge.  And it was winter… so maybe a way to get some exercise inside would make sense.  As soon as my kids (both adults) left after Christmas… and when I knew the new insurance policy was in place… I started.

It has been quite a journey!  I am just a few classes away from getting the first stripe on my blue belt.  My blue belt is now several months old… making me an advanced white belt!  Still, I am far from where I was when I started.

At several prior junctures, I have reflected on my learning process in jiu jitsu — and how it applies to life — so I thought it was time for another.

And if you missed the earlier episodes, they are linked in the Related Resources below.

RELATED RESOURCES
Lessons Learned From Jiu Jitsu
More Lessons Learned from Jiu Jitsu
Even More Lessons Learned from Jiu Jitsu
Growth Mindset
Gracie University
Gracie Jiu Jitsu Louisville (come join us!)

Alignment Toward Thriving

Are you in alignment?  Want better alignment?  Tune in as I talk with Jani and Bri, alignment experts.Are you in alignment?

I had a friend whose hips were out of alignment.  It was no big deal for a long time.  Just simply a matter of one leg being a bit longer than the other.  But every day, she just kept on going.  She walked and ran… and just lived life.  Then… her back started hurting… her hips started hurting… her knees started hurting… even her ankles started hurting!  The doctor was concerned that she was facing disability and lifetime pain.

The doctors worked to get her hips and legs into alignment.  It was pretty simple.  Just a lift in her shoes.  But that little shift put her back into alignment.  And suddenly, everything was working the way it should.  It took awhile.  But slowly, the pain disappeared.

That is a very practical way to think about alignment.  But life alignment is broader than that.  Are you surrounded with people who are in alignment with your goals and values?  Is your work aligned with your values and purpose?  Do you live in alignment and balance in life and in your body?

In this week’s episode of the Thriveology Podcast, we explore life alignment with Jani Roberts and Bri Ursaner… alignment experts and pretty tough individuals.  Listen in as we discuss what alignment is… and how to get there.

RELATED RESOURCES
Jani and Sabrina’s website
MPI Triad
MidLife Transition
Bending Your Map

Antidote To Stress

Feeling stressed out?  Wondering what your doctor would say?

Surprisingly, doctors get very little training on stress, both in how it affects the body and how to deal with it.  Got an injury?  Great.  The doctor has you covered.  Got an infection?  The doctor has you covered.

But stressed out?  Not so much.

Elizabeth Hughes, MD, The Stress Antidote DoctorThat was the experience of my guest, Elizabeth Hughes, MD.  A practicing physician, Elizabeth was reading in the back of a medical journal about adrenal fatigue.  She noticed that most of her patients suffered from the same symptoms.

And she realized that the culprit was stress.  Or more accurately, the inability for her patients to successfully deal with stress.  No surpise, Elizabeth realized, given how even her medical school training had failed to offer solutions.

That led Elizabeth to seek ways to help.  She picked up a number of certifications in the process.  But more importantly, she discovered an important antidote to stress that is simple and powerful.  Since stress is implicated in many chronic illnesses and adversely affects life satisfaction, it is important for each of us to find that antidote to stress.

Listen in to this episode to learn how.

RELATED RESOURCES
Elizabeth’s Website
Why We Stress
6 Other Ways To Deal With Stress
Shifting from Stressful to Restful

On a Mission of Health

What happens when one day, you wake up and realize you are overweight, deep in debt, and desperately holding onto a crumbling relationship?

Adam Schaeuble, PhD (Previously Heavy Dude) and his Million Pound Mission to bring health to his community and the world.If you are Adam Schaeuble, PhD (“Previously Heavy Dude”), you finally decide to make a change.

On that day, Adam finally took action… the same actions he had been putting off.  This time, though, something had shifted.

Many have that moment when they are “sick and tired of being sick and tired.”  They finally make a shift.  (I should know.  I had that experience.)  It is the moment of reckoning.

But for Adam, it was bigger than that.  It was not just about his health, wealth, and love.  It was about his meaning… his purpose.  Adam wanted to make an impact on the world… in a positive way.

And that day, he took the kickstart.  First, he lost weight and got into shape.  He then started helping others to do the same.  And soon, it was a mission for his community.  But now, it is his mission for the world!

It is his Million Pound Mission.  But the pounds are just markers for people regaining their health, taking control of their lives and well-being.

I met Adam at a conference a couple of times… and told him I wanted him to come on my podcast.  So, I am fortunate to have him on my Thriveology Podcast.  Listen below to his story and how we all can make a shift to a better life.

RELATED RESOURCES
Adam’s Website
My Thriving Body Series
MPI Triad
Book:  The Immutable Laws Of Living

 

Choosing Health

Most people want to be in better health.  In fact, I have yet to run into anyone telling me, “I just wish I was in worse health.”  We all want to be in better health!

But for many, that is confusing.  There is so much conficting information.  One day, you eat one thing or drink one thing, and it seems that just a few days later, that is detrimental for your health.  Or vice versa!

How confusing it can be!  It can be hard to feel confident in your choices.  And yet, health is always about choices.  Sure, we have those pesky genes that we are born with.  But did you know that much of our health is not based in the genes we have, but how they are expressed?  And did you know that the expression of genes is based in what we are exposed to in our environment?  What is around us, and what we put in us, affects how those genes affect us.

When I got sick, I kept digging for information (and found lots of mis-information).  I felt like I was guessing.  But I kept on guessing.  I got lucky and found some decent resources.

How to find your best health choices to bring healing to your body.  Interview with Maureen Vincenty.What I would have loved was someone who brought a scientist’s mind, and a fellow traveler’s heart, to the process.  Someone who could point the way with some clarity to me.

This week, my guest is Maureen Vincenty.  A former scientist with NASA and the EPA, Marueen used her inquisitive mind to find the resources.  And she used her experimenting mind on herself as the guinea pig.  Suffering from auto-immune illness and issues, Maureen was determined to figure out her path to health and healing.

Long into having found her own healing, Maureen has worked to help many others find their own health and healing by discovering choices that make a difference.

That approach allows Maureen to tackle what amounts to 90% of healthcare these days:  lifestyle-based diseases.  And that approach can help you find healing, too.

In our interview, Maureen offers her 5 Pillars of Health, telling you exactly how to activate each pillar.

It turns out that much of my stumbling and guessing lines up with exactly what Maureen suggests.  I just wish I had the information at hand when I needed it.  You do.

Listen below.

RELATED RESOURCES
Maureen Vincenty’s Website for Resources
The Thriving Body Series
Your Thriving Breathing