Cool things you'll learn about - Dr Bijoy John's formula for great sleep, nidra yoga, how sleep loss impacts your weight, the functions of the brain hurt that sleep deprivation, and women's hormones and sleep. It's a packed episode!
To find Dr. Bijoy John - head to Instagram dr.sleepfix and to your favorite bookseller for his new book Nobody's Sleeping.
Discover how to calculate your ideal protein intake. Plus how much protein is in your every day foods. Learn about the fantastic four amino acids for your muscle building and your brain health.
And most important, discover how to put all of this together using my Powerful Plate method to make it easy to get in plenty of protein. Head here for more details on a Powerful Plate.
In this episode learn how strength training impacts more than just your physique. Discover how it decreases inflammation, increases your metabolism, helps to manage your blood sugar, improve your sleep, and protect your brain, even decreasing dementia risk.
All of that just from lifting some dumbbells a few times a week. Here are the additional resources I mention.
https://www.thevireolife.com/podcast/2024/1/19/ep-74-muscle-in-minutes-a-busy-professionals-blueprint
https://www.thevireolife.com/podcast/2023/7/27/ep-48-get-stronger-starting-now
Let's play a little game of true or false. Do you need to jump into the High Intensity Interval Training class for a healthy heart? Is focusing on cardio the key to a strong heart? Is sitting all day worse for your heart than sleeping a lot? Think you've got the answers? Tune in the this episode to find out all the secrets to exercise and a healthy heart. Here’s the exercise at home resource I mention.
Exercises for Home
Picture this: You go out with a couple of friends over the weekend and have a ton of fun.
Then on Monday you're at your doc's office. You get a great report and your doc says "Whatever you're doing, keep it up."
Believe it or not, the two are related. In this episode you'll learn the research about how relationships impact your wellness and three creative tools I've found to help you grow and deepen your friendships. The goal may be fun ... the bonus is a healthy body.
Here are the resources I mention in the podcast -
https://www.werenotreallystrangers.com/
https://harveymackay.com/books/
https://www.letsroam.com/adventure_book/scratch_off_family_book
If you've been struggling to catch your zzz's, you're not alone. About 60 million people, just in the U.S., don't get enough sleep. Either because they stay up late, trying to cram in more activity -- or they go to bed, only to toss and turn.
I used to be one of them, too.
In this episode here's what you will discover ...
- Three easy tips to improve the quantity and quality of your sleep
- Why one bad night's sleep can lead to a streak of sleep-deprived days
- A simple microcommitment you can start TONIGHT for an instant sleep upgrade.
In college I figured out, with the help of a nutrition coach, that I was not eating enough vegetables. In face, I was barely eating any, even though I thought I was. In this episode discover the life-changing benefits of vegetables for your body and your brain. And learn what counts as a vegetable (plus what does not). Then take the 7 day Microcommitment Challenge to help you easily eat more veggies. Enjoy!
Learn a tiny commitment that can transform your hydration habit. It is seriously easy. No matter whether drinking enough water is something you struggle to remember, or it is a daily rhythm for you, this micro-commitment will make drinking water the easiest wellness habit you do.
If you feel like your busy schedule is a roadblock to working out, then this is for you. Learn how to ...
Design your program in minutes
Principles of Power - to make your strength routine most effective
Top 10 Benefits - to keep you motivated
Here are the resources I mentioned -
https://www.thevireolife.com/podcast/2023/7/27/ep-48-get-stronger-starting-now
https://www.thevireolife.com/podcast/2023/12/20/ep-70-the-best-planners-to-master-your-wellness-and-productivity
https://www.thevireolife.com/podcast/2022/12/30/ep-18-should-you-set-realistic-or-big-resolutions-to-succeed
All-or-none thinking is so last year! In this episode learn a powerful hack to stop all-or-none thinking in its tracks. It is a thought you learned in the diet mentality. You don't have to hold it over into your Intuitive Eating journey. In fact, it slows down getting freedom in your relationship with food.
Here are the resource episodes I mention.
https://www.thevireolife.com/podcast/2022/11/10/ep-11-eating-well-through-your-holidays
https://www.thevireolife.com/podcast/2022/12/30/ep-18-should-you-set-realistic-or-big-resolutions-to-succeed
https://www.thevireolife.com/podcast/2023/3/22/ep-30-how-to-become-a-better-intuitive-eater
Discover both the psychological and physical reasons diets backfire. Learn the changes that happen in your body that set you up to gain weight. And how losing and gaining weight back increases your risk of heart disease. If you are thinking about starting a new diet, listen to this episode first. Get your eyes wide open to the truth.
Here is the episode I mentioned to support you -
https://www.thevireolife.com/podcast/2023/8/2/ep-49-honor-your-hunger-to-feed-your-soul
Discover the three perspectives and beliefs you must have for your well-being habits to be easy. Without them, you'll struggle. What does it look like to believe you are worth it? Are you willing to take both small consistent actions and big audacious leaps? With guidance, what are the steps on your unique path? Find out in this episode.
Compare the top paper planners for both productivity, and how they stack up toward helping you reach your wellness goals. Because your wellness is the foundation of your productivity.
Listen to a review of the Franklin Planner, Erin Condren, Full Focus, and some special planners from Etsy stores. Plus, how to decide what wellness goals you even need to plan and track in your planner
https://www.thevireolife.com/podcast/2023/12/15/ep-68-the-best-wellness-and-productivity-apps-to-use-now
https://fullfocusstore.com/pages/planner
https://store.franklinplanner.com/planners/classic-planners-5.5-x-8.5/
https://www.erincondren.com/champagne-a5-daily-lifeplanner-ring-agenda
https://www.etsy.com/shop/TheInspiredStories
When pain is what's preventing you from exercise, you need to check out GOATA training. When performing better in your sport - whether golf or tennis or fill in the blank - motivates you, you need to check out GOATA training. Or if, like me, you want to hike and move well when you are 100 years old, check out GOATA. Dr. Susan Wood is a Physical Therapist and GOATA movement specialist. Keep moving.
Here are the additional resources we mentioned.
https://www.thevireolife.com/podcast/2023/10/12/ep-59-spark-your-motivation-with-short-term-fitness-goals
IG: https://www.instagram.com/ptinmotiontn/
FB: https://www.facebook.com/PTinMotionTN
Linked In: https://www.linkedin.com/in/dr-susan-wood-dpt-cert-mdt-a1572520/
Website: https://pt-inmotion.com/
Here are my top wellness and personal productivity apps for 2024. Listen to discover what style of wellness tracking is best for you. Plus, when to use an app - or not. Learn how personal productivity apps can help your brain health and lower your stress.
Extra resources I mentioned -
https://www.thevireolife.com/podcast/2023/4/13/ep-33-how-to-create-the-high-energy-lifestyle-you-need
https://www.thevireolife.com/podcast/2023/7/11/ep-46-fitness-apps-are-they-friend-or-foe
This insightful episode is not about the joy of running. It's about, metaphorically, why running TOWARD what you want gets you to your goal. And why running FROM what you don't want keeps you from results. Plus you'll learn how to shift the focus of your mindset.
December kicks off a powerful time to take inventory of your wellness and reflect on what you want to experience next year. In this episode discover the power of celebrating your achievements, of evaluating - without judgement - your health, and of acknowledging your challenges. You've come this far and it is proof you can live the wellness you want.
When you are rushing from event to event, wrapping gifts, working more to wrap up year-end deadlines, it is easy to skip THE thing that helps you stay sane. When you don't like being out in below freezing temps with a north wind, your motivation to go walk or run can vanish. (Well, mind does, anyway.)
This episode solves both the busy and cold - so you feel fit and great and warm all winter long.
Here are the episodes where you’ll learn about the fitness principles I mentioned -
https://www.thevireolife.com/podcast/2023/7/27/ep-48-get-stronger-starting-now
https://www.thevireolife.com/podcast/2023/2/23/ep-26-the-best-workouts-to-help-you-feel-great
https://www.thevireolife.com/podcast/2023/10/12/ep-59-spark-your-motivation-with-short-term-fitness-goals
Discover all about one of the overlooked staples on your holiday table. Beets. From a can they are "interesting" looking, to say the least. But in this episode you'll learn two tasty ways to eat them. Plus all of the powerful benefits of beets and one of its great companions ... apples.
Discover some herbal history in this fun episode. More importantly, learn about the benefits of 5 of your favorite holiday seasonings. Cinnamon, nutmeg/mace, ginger, vanilla, and peppermint. Also learn which one is dangerous in large doses.
The two herbal medicine books I reference in this episode are:
Herbal Emissaries. Bringing Chinese Herbs to the West. By Steven Foster and Yue Chongxi
The Tao of Nutrition. Third Edition. By Maoshing Ni and Cathy McNease
In this FREE guide learn how to:
· Stop the fad diet roller-coaster
· Exercise in your lifestyle
And Get Results that Last!
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ViREO Life is a health and wellness practice, incorporating physical activity, exercise, nutrition, and behavior science services. The text, photos, video and other media presented in this site and the social media connected to this site are for information purposes only. None of the above information sources are intended as a substitute for professional medical advice. This information is not to be used to diagnose or treat a health problem without consulting a qualified health care professional. If you have any questions or concerns, please consult your health care provider.
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