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The Finding My Psych Podcast
56 minutes | Jun 5, 2021
Defining Health Psychology and Behavioural Medicine (Theory and Practice)
“Motivation emerges on our path, not before it.” Health Psychology: Building Our Framework In today’s episode, we return to basics and provide a detailed framework for positive health outcomes through the lens of Health Psychology and Behavioural Medicine. In the past, we have barely touched on the important contribution that behaviour has on physical and emotional wellbeing. With an understanding that approximately 50% of mortality from leading causes of death is related to behaviour, it is clear that our choices impact both longevity and quality of life, especially in our last two decades. Episode Outline Welcome to Episode 046: Defining Health Psychology and Behavioural Medicine What We Do: Behavioural Medicine and Health Psychology Providing easily accessible content (e.g., The CHANGES Model) designed to help you design your own transformative experience. Today: Back to Basics: Defining our framework through evidence-based clinical practice and research in health psychology. Significant content comes from the Health Psychology primer by Blackwell Publishing. Listener Question: “ITB syndrome is not tendonitis, right?” Fascia on the thigh known as the Fascia Lata. Fascia is tissue that holds everything together and responds to use (thickens). Fascia can become irritated and the fluid between the fascia layers Thickens. ITB syndrome is a common running injury. Reduce load and let it heal! Health Psychology and Behavioural medicine Framework Definitions: Health Psychology Behavioural Medicine Defining Illness: 50% of mortality from leading causes of death is due to behaviour. It is estimated that tobacco consumption accounts for 30% of all cancer deaths, alcohol 3 %, diet 35%, sexual behaviour 7%. Approximately 75% of all deaths related to cancer have a behavioural component (e.g., 90% of all lung cancer deaths are related to smoking). The Role of Health Psychology and Behavioural Medicine – Our Beliefs: Internal vs. External Beliefs: Attributional Style (where it came from, internal vs. external). Locus of Control (what I can do about it, internal vs. external). Unrealistic Optimism: It cant happen to me leads to mismatch between risk and susceptibility. Cognitive factors include: lack of personal experience with the problem; the belief that the problem is preventable by individual action; the believe that if the problem had not appeared that it will not appear in the future; and the belief that the potential problem is infrequent. Promoting Change: Assessing Stages of Change: Pre-contemplative, vs. Contemplative, vs. Preparation, vs Action, vs Maintenance. The Health Belief Model: By Rosenstock in 1966, and further by Becker through the 70s and 80s. “How do we predict preventative health behaviours and behavioural response in acutely and chronically ill patients.” Core Beliefs – Original Theory with Becker Revision: Susceptibility to Illness: The chances of getting sick. Severity: An understanding of how illness actually can be. Cost: In behavioural change, what is the perceived cost (increased anxiety). Benefits: Look better, save money, etc. The call to action: internal vs. external. Health Motivation: Readiness to be concerned (contemplative). Perceived Control: Confidence that stop a behaviour that has impact. Implementing Change From a Health Psychology Perspective: Work with a clinician depending on the complexity of changes you want to make Consider the long game. We focus a lot on metrics, that in reality are short game benchmarks for change. Take the long game – In other words, spend less time looking at the number on the scale. Instead, focus on how you feel emotionally over the course of time. Instead, focus on perceived strength – Do your long walks or run feel easier and you can go faster? Instead, focus on overall mobility and endurance – As I age, does my improved mobility and endurance predict a happier life in my last two decades. Remember, health outcomes, good or bad, are cumulative – Rarely sudden. We Promote: Improved physical health through physical activity (build on consistency and sustainability). Improved physical health by adopting a plant based, even vegan, diet. Improved mental health and emotional wellbeing through direct assessment and interruption of cognitive distortions and thinking fallacies. Improved spiritual health through mindfulness and meditation, your connection a greater understanding of purpose and how we fit.
32 minutes | May 22, 2021
Thinking Fallacies - A Deeper Understanding of Cognitive Distortions
“Journal to gain insight about your most used thinking fallacies” Expanding Cognitive Distortions In today’s episode, we expand on work by Dr. David Burns as we explore common thinking fallacies we all, at one time or another, find ourselves using. In our previous three-part series on cognitive behavioural therapy skill building, we define frequently used distortions in every day thinking. Since, the addition of five thinking errors, or fallacies, has become popular amongst the therapeutic community. I review the five fallacies with some personal examples. Episode Outline Welcome to Episode 045: Thinking Fallacies That Hold Us Back What We Do: Behavioural Medicine and Health Psychology Providing information that usually requires seeing a therapist. Today: Expand on the traditional list of cognitive distortions by Dr. David Burns. Check out our CBT Maters Series. Listener Questions: “What training tools do you use as a runner?” “Does eating a vegan diet negatively impact your running?” “What is the one thing you would do to jumpstart your health.?” Thinking Fallacies (Expanded) – From: “Cognitive Distortions: When Your Brain Lies To You“ Common Thinking Errors (Burns Expanded): Control Fallacies: We have no control, or Fallacy of Fairness: The world is absolutely fair – Leads to anger, resentment, and hopelessness. Fallacy of Change: If we apply enough pressure, people change. Forcing those around them to change is the only thing that will lead to happiness. Always Being Right: The idea that we could be wrong is absolutely impossible. Everything is an intellectual battle. Heaven’s Reward Fallacy If we do good, and everything right, thing will go right for us. Tips for Managing Fallacies and Distortions Journal: Look for patterns in your thinking as you journal. Challenge yourself when you find a pattern. Triple Column Technique Gain feedback from a friend. Connect With Us firstname.lastname@example.org Twitter (@findingmypsych) Instagram (https://www.instagram.com/findingmypsych/) Strava Finding My Psych Running Club
28 minutes | May 2, 2021
Older Runners, Common Injuries, and Injury Prevention (My Experience)
“When you are in your 20s, your body has not yet learned how to let you know that you are doing too much!” Injuries in Older Runners In today’s episode, I reflect on the pitfalls of running that become more probable as we age. As we move through our 40s, new problems appear. While our cardiovascular fitness remains strong with each decade, our body’s ability to maintain the speed of our 20s quickly slips by. Our muscles, joints, and tendons also change, leading to, ’40+’ injuries that include ostioarthritis and plantar fasciitis. Prevention As we get older, prevention becomes compulsory. As a long time runner myself, I can’t remember ever taking the time to stretch after an effort. With a recent diagnosis of mild plantar fasciitis, it was stretching that saved me from being pulled off the pavement altogether. I review six preventative approaches for any runner looking to minimize being sidelined by injury. Episode Outline Welcome to Episode 044: Older Runners and Injury Prevention What We Do: Behavioural Medicine and Health Psychology Providing information that usually requires seeing a therapist. Today: A review of my personal experience with being an older runner with age related running injuries. Running As We Age We get slower Our muscle fibres shorten. Recovery Time We need more recovery between hard efforts. Injury Probability Injury increases with age. Common Injuries Age Specific Injuries (40+) for Older Runners Ostioarthritis Plantar Fasciitis Prevention Stretching Good Nutrition (Vegan vs. Non-Vegan) Duration Over Speed Visit Doctor Crosstraining Have Fun
37 minutes | Apr 18, 2021
Fitness Plan Reset & Fostering Resiliency In Our COVID19 Era
“It’s okay to feel like there is nothing left to give.” Recovering from a Fitness Setback In today’s episode, I reflect on my own physical and emotional fitness setback. The COVID19 experience has whittled away at everyones health. While we find ourselves trying to survive each horrific news cycle describing the race to vaccinate before variants shove us back towards a hopeless scenario of having no vaccine at all, emotionally and physically, we have given up. I reveal my own physical and emotional setbacks, followed by a plan to reignite my efforts. There is no doubt that following an individually driven fitness plan, a plan that starts first by focusing on physical wellbeing, a light will appear at the end of this very foreboding tunnel. Faith is knowing that our efforts can get us there. The data has proved this in the past. Episode Outline Welcome to Episode 043: Fitness Plan Reset and Resiliency What We Do: Behavioural Medicine and Health Psychology Providing information that usually requires seeing a therapist. Today: A solo episode reviewing my own experience with lost physical and emotional fitness and my intention to create an enhanced fitness plan to get me on track. A quick discussion on resiliency and surviving the COID19 era we now live in. My Story of Depression, Feeling Stuck, and Behavioural Activation My Current Fitness Level Review of my current physical and emotional challenges. How did I get so off track? Using a Recovery Lense Decide on my first step. Prepare with a clear map forward. How I will measure the outcome of my actions in my fitness plan. What is Resiliency? How to foster a resilient mindset in the midst of a pandemic. Remembering that, “It is all Chaos, Be Kind.” There is power in propping up others when they need it most – this fosters a resilient attitude.
33 minutes | Feb 21, 2021
Behavioural Activation in Health Psychology - Back To Basics
“Best advice? Just do it!” Behavioural Activation in Action In today’s episode, I bring us back to basics in a review of how behaviour impacts wellness. I share my personal experience several years ago when I went through a depressive episode – I realize now that activating adaptive behaviour would have helped in treating difficult to manage symptoms. Behavioural Activation techniques also apply to the field of health. I share my difficulty on the weekend with, ‘getting moving‘ in the morning. In an effort to fight my propensity to sit all day on the couch, I suggest a behavioural plan to break the cycle of waiting for inspiration, inactivity, guilt, and further inactivity. Episode Outline Welcome to Episode 042: Behavioural Activation and Health Psychology What We Do: Behavioural Medicine and Health Psychology Providing information that usually requires seeing a therapist. Today: A solo episode reviewing the powerful impact of implementing Behavioural Activation techniques that support improved wellness. Applying principle to Major Depression Severe Recurrent, and athletics. Kudos to Liz Garrett and her first book: “My Best Life: Deliberately Creating The Life of your Dreams” My Story of Depression, Feeling Stuck, and Behavioural Activation Behavioural Activation B.F. Skinner Applied Behavioural Analysis Behavioural Psychology vs. Cognitive Psychology vs. Psychology of Motivation (Inspiration Finding). Application for Depression Neurovegetative Symptoms Focus on self-care (e.g., shower, etc.). Application for Health Creating Healthy Habits (e.g., early morning walking). Supporting health meal prep.
34 minutes | Jan 30, 2021
Revisiting The Spirituality - Psychology Connection (Wellness Benefits)
“Spirituality is not necessarily religiosity.” An Important Follow-Up In our previous episode, “Review of Netflix Series Surviving Death – Spirituality in Psychology,” on the Finding My Psych Podcast, we believe that we missed an opportunity. In our excitement, it is clear that we glossed over the impact of spirituality on wellness. In today’s follow-up, I spend some time discussing my own perspective on spiritual practice and health. I also review three peer-reviewed articles examining the evidence, while leaving the possibility open for no clear relationship between the two. Episode Outline Welcome to Episode 041: The Spirituality – Psychology Connection What We Do: Behavioural Medicine and Health Psychology Today: Feedback about missed opportunity to expand on the psychology – spirituality connection. Want to have a look at the peer reviewed literature. Check out our Community Forum: We publish new content each week designed to promote sharing of ideas and collaboration. Leave a Comment/Question: 778-766-4574 (CAN) or, 442-267-3102 (USA). My Perspective and Observations Personal Experience Understand the difference between spirituality vs religion. It is important not to deny the behavioural mechanisms at play (operant and classical conditioning). Clinical Practice Focus is not important (spirituality vs. religiosity). Spiritual practice equates to broader support network. The Peer-Reviewed Literature Article 1: The Relationship Between Spirituality, Purpose in Life, and Well-Being in HIV-Positive Persons – Kathleen M.Litwinczuk MSN, APRN, BCCarla J.Groh PhD, APRN, BC – 2007 Wanted to measure outcomes on purpose vs perceived wellbeing. Spirituality was reported to be significantly correlated with purpose in life (r = .295, p = .049) but not with well-being (r = .261, p = .084). Article 2: Linking Religion and Spirituality with Psychological Well-being: Examining Self-actualisation, Meaning in Life, and Personal Growth Initiative – Itai Ivtzan, Christine P. L. Chan, Hannah E. Gardner & Kiran Prashar – 2013 Measured on levels of self-actualisation, meaning in life, and personal growth initiative Results confirm the importance of spirituality on psychological well-being, regardless of whether it is experienced through religious participation. Article 3: The role of spirituality in the psychological adjustment to cancer: A test of the transactional model of stress and coping – Kimberly K. Laubmeier, Sandra G. Zakowski & John P. Bair – 2004 Explored the connection between existential and religious wellbeing with emotional wellbeing and quality of life. Spirituality was associated with less distress and better quality of life findings suggest that spirituality, particularly the existential component, may be associated with reduced symptoms of distress in cancer patients regardless of life threat. Wrap-up The above studies: Found nothing directly measuring physical outcomes Most literature is 10+ years old – Not a current topic alive in the literature. All reveal the psychological benefits (e.g., lower stress) and importance of us defining purpose. We need each other. Spiritual practice acknowledges our connection. Even if there is nothing after this life, what we leave behind is just as powerful.
43 minutes | Jan 16, 2021
Review of Netflix Series, "Surviving Death" - Spirituality in Psychology
“There were moments of credibility…but…” Discussion on, “Surviving Death” We get together to discuss the recent release, “Surviving Death” on Netflix. The show caused significant reaction for both of us, and sparked conversation about our own beliefs about the after-life and spirituality. In our review, we weight both the believable aspects of the series, and the places where the show fell apart. Both physician interviews found in the first and fifth episodes added credibility. All three episode dealing with mediums had many cringy moments. We start a conversation on spirituality in psychology. It is clear that conversations on what happens to us after death, and addressing the unexplainable sense that we are all connected, is important for wellbeing and psychological healing. Episode Outline Welcome to 040 – Surviving Death: Spirituality in Behavioural Medicine What We Do: Behavioural Medicine and Health Psychology Today: Watched Netflix series, “Surviving Death“. We review credible points and places the series fell apart. Check out our Community Forum We publish new content each week designed to promote sharing of ideas and collaboration. Leave a Comment/Question: 778-766-4574 (CAN) or, 442-267-3102 (USA). “Surviving Death” Review Overview Six part series with the following content: Near-Death Experiences Mediums Part 1 Mediums Part 2 Signs from the Dead Seeing Dead People Reincarnation Our Personal Reactions Believable Parts of Show In the first show on near-death experiences, the physician from Jackson Hole Wyoming (Kayaker). Comforted by beings upon her near-death experience. “I don’t believe we know everything.” Death goes beyond brain death. In the fifth show, physician, Christopher Kerr MD, PHD, Buffalo NY – Hospice Buffalo. Conducting research on individual experiences of hospice patience who describe visits from loved ones prior to their death. Ridiculous Parts of Show Part two, three and four, all parts having to do with mediums. Physical Mediumship – Medium Training Retreat run by Nicole De Haas from Holland. “Tommy” and “Fida” She describes what can be found on Facebook. Use of music for, “vibrations”. Ectoplasm Reincarnation The most disturbing – two children who clearly had memories created by over eager parents. What is our own take on spirituality and what role does it play in our mental and emotional wellbeing and health?
61 minutes | Dec 31, 2020
20 Questions For New Year's Eve 2021: Leaving COVID-19 Behind
“See you later, worst year ever!” Johnny Returns for New Year’s Eve 2021 Wow, this past year has been one hell of an experience. While we are not out of the woods yet in our international response to the COVID-19 pandemic, there is a lot of room for celebration. Over the next several months, vaccines will be readily available to the world population. People will return to the office, and we might even get to shop without a mediatory mask mandate (I mean, masks are okay…but yah…) Johnny returns to the show to reflect on our own experience of the year. We also run through a series of questions, twenty questions to be exact, designed to encourage self-reflection of where we have been and where we want to go. Our New Year’s Eve 2021 episode is one we have been looking forward to record. Crack open a beer, sit in your favourite chair, and enjoy the conversation. Episode Outline Welcome to 039 – 20 Questions for New Year’s Eve 2021 What We Do: Behavioural Medicine and Health Psychology Today: Johnny and Jerod Killick get together to reflect on 2020, and answerer a series of reflective questions promoting personal reflection The Latest Finding My Psych Challenge No alcohol for 90 days Update. Leave a Comment/Question: 778-766-4574 (CAN) or, 442-267-3102 (USA). Reflecting on 2020 and The Year To Come Initial Observations about 2020 Nobody would disagree that this was the hardest year most of us have experienced in a lifetime. We each reflect on how we experienced the year. 20 Questions Promoting Reflection Deep Dive New Year’s Eve 2021 Pick three words to describe this past year. In what way(s) did you grow in your relationships with others? What was biggest thing (new activity) you learned this past year? What was your single biggest time waster in your life this past year? What’s most valuable in my life right now? What was the single greatest lesson of this past year and what did it teach you about yourself? What was your most selfless act this past year? What does success look like for you in the upcoming year and how do you need to redefine your definition of success? What creative projects do you want to bring into the world this upcoming year? What would you try if you knew you could not fail? What major indulgence are you willing to experience? What is one change you could make to your lifestyle that would give you more peace? In what ways are you willing to communicate better with others? Is there any relationship in your life that would benefit from forgiveness? What’s one way you could have more fun in your life? What is one word that you want people to use to describe you? What was one of the most meaningful compliments you received this past year? Why was it so meaningful to you? What is a place you want to visit in 2021? What is one New Years commitment (resolution) you are willing to make right now for 2021? What 3 words will describes 2021? Sources Used For 20 New Year’s Eve 2021 Questions Everyday Faith: “20 Questions For a New years’s Eve Reflection“ Brands For The Heart: “19 New Year’s Eve Reflection Questions” The Art of Simple: “20+ Questions For a New Year“ Holidappy: “100 Reflection Questions to Help Guide Your New Year’s Resolutions”
40 minutes | Dec 13, 2020
Minutes of Exercise Required For Weight Loss (The Leptin Link)
“Diet is king, up to the standard energy compensation rate.” Weight Loss and Minutes of Exercise In today’s episode, we review a recent study published from the College of Sports Medicine in Sports and Exercise, in an effort to understand the connection between exercise minutes and weight loss. In other words, how much exercise is required to lose significant weight for those starting their first exercise program? The article, “Exercise for Weight Loss: Further Evaluating Energy Compensation with Exercise,” by Flack et al., addresses the minutes of exercise needed to see significant weight loss as measured in fat loss. Two groups and a control were compared to measure the number of days individuals exercise, taking into account energy compensation (added calories during the week). It is suggested that approximately 320 minutes of exercise spread out over six sessions, or 3000 calories of expenditure per week, is required to compensate for additional calories consumed common for those entering an exercise program. Furthermore, those who exercise two days a week vs. six days a week, compensated with the same amount (approximately 1000 calories). However, only those working out more days a week showed significant weight loss as measured in fat. The Leptin Connection and Prescribing Exercise Increased rates of leptin is associated with increased satiety. In other words, if you have higher levels of the hormone, you get full faster. Companies promoting weight loss culture often attempt to exploit this connection by selling products that increase leptin. In the reviewed study, those who exercised more minutes per week saw a measurable decrease in leptin. This was found to be consistent with rodent studies indicating that decreased leptin increased hypothalamic sensitivity to leptin. Thus, with increased sensitivity, it requires less leptin for the same effect. This finding is likely to spark future research about how we prescribe exercise to individuals. Episode Outline Welcome to 038 – Exercise Minutes Required For Weight Loss What We Do: Behavioral Medicine and Health Psychology Today: Reviewing a study reported in the New York Times on the amount of exercise needed for weight loss (as measured in fat), a study that reveals a surprising connection with leptin hypothalamic sensitivity. Personal Challenge No Alcohol for 90 days Update Leave a Comment/Question: 778-766-4574 (CAN) or, 442-267-3102 (USA). Question Of The Day How many exercise minutes are needed for weight loss? Does the calories i consume in an exercise program damage my efforts? What role does leptin play in weight loss? Caution Moving Forward Today is about weight loss as measured in fat loss, and the amount of exercise needed for measurable improvements. Exercise has many benefits Improvements in Mood Cardiac Efficiency Improved Stress Respons Weight loss should not be the only metric you use to measure success. If it is, you are likely not to stick with it, thus losing all benefits. Study Overview (Purpose, Sample, and Measures) From the American College of Sports Medicine, in Sports & Exercise “Exercise for Weight Loss: Further Evaluating Energy Compensation with Exercise,” by Flack et.al. Purpose: To evaluate energy expenditure compensation for those in a twelve-week aerobic exercise program. We all increase our caloric intake when we enter an exercise program. How much exercise is needed to overcome this? Participants were sedentary adults between the age of 18 and 40 years of age with a max BMI of 35. Comparison Groups: Six exercise sessions per week, vs., two exercise session per week, vs., sedentary control group. Diet was not controlled for. Exercise groups used heart rate zone method to measure intensity of exercise. Various hormones were also measured (insulin, leptin, etc.). Results Caloric Expendature: Six Sessions Per Week Group: Burned an average of 2753.5 Calories Per Week, Exercising 320.5 Mins. Two Sessions Per Week Group: Burned an average of 1490.7 Calories Per Week, Exercising 188.8 Mins. Energy Compensation ~1000 Calories Per Week for both Six Week and Two Week Groups. Hormone Surprise Leptin level decreased with increased exercise minutes. This is contrary to the fact that increased leptin increases satiety. Decreased Leptin in rodent studies has found increased hypothalamic sensitivity, thus, you need less leptin for the satiety effect. Conclusions If you are seeking weight loss, you need to exercise about 300 minutes per week in an aerobic zone. This equals about 3000 calories assuming 10 calories for every minute of exercise. Everyone compensates with calories. However, this appears to plateau at around 1000 calories. Thus, if you are only working out two days a week, you are unlikely to surpass this natural compensatory behaviour. Leptin hypothalamic sensitivity is a new area of research that might strongly impact what we prescribe to those interested in weight loss. My Own Observations I lose the most weight when marathon training. Running ~ 4hrs qweek. Burning ~4000 calories qweek. Remember: Weight loss requires something monumental: You must be consistent over the long haul. There are no short cuts to weight loss. Diet Remains King – When you are only working out a couple times per week. But a bad diet has many other negative effects other than stubborn weight loss.
41 minutes | Dec 6, 2020
Digital Minimalism for Improved Attention and Mood
“You already have everything you need…” Why Digital Minimalism? In today’s episode, I reflect on the attention dominating and anxiety provoking nature of modern tech on our day-to-day lives. After briefly discussion to leaders in the digital minimalism space (Cal Newport and Matt D’Avella), I review my own maximalist ways. This is followed by a review of how I am addressing each primary area (physical tech, apps on my phone, and the tools we use at Finding My Psych). Two Critical Questions Minimizing the impact of tech in our life is a critical step towards improving our mood. There is no doubt that technology serves a purpose in our lives. However, in the end, every tool we use should be examined against two basic questions. If the answer is not, “Yes” to both, you don’t need it: “Is it Helpful?” “Does it serve me?” Episode Outline Welcome to 037 – Digital Minimalism What We Do Behavioral Medicine and Health Psychology Today: Digital Minimalism: Improving Attention and Mood Personal Challenge No alcohol for 90 days (March 5th, 2020) I am targeting health when we all need it most. Clarifying the function in plays in my life (to relax, connecting with others, etc.). Moving a habit to a treat. Leave a Comment/Question: 778-766-4574 (CAN) or, 442-267-3102 (USA). Defining Digital Minimalism Cal Newport: “Minimalism is the art of knowing how much is just enough. Digital minimalism applies this idea to our personal technology. It’s the key to living a focused life in an increasingly noisy world.” Wrote the book, “Digital Minimalism – Choosing a Focused Life in a Noisy World“ Matt D’Avella: A great place to watching an influencer’s journey of digital minimalism. Directed the moving, “Minimalism: A Documentary About the Important Things“ Maximalism: Affect On Attention and Mood My Maximalist Life Tech Running Trackers – Both Garmin and Apple Watch Apps Digital Note Apps Note Taking Apps Spotify and Apple Music Email Management Unused Apps Multiple Subscriptions On Finding My Psych Google Analytics Tracking Unused Systems (e.g. Zendesk Chat) My Minimalist Experiment Fixing All the Above Not to be confused with privacy (minimalistic by nature). Focusing My Attention I turned off notifications on Garmin Watch and iPhone. I removed social media from my iPhone. Purpose Driven Tech 80-20 Rule (Analogue to Tech) Always Ask: “Is it Helpful?” “Does it serve me?” Athletics Focus on the experience and not the metrics (as much as possible). We need metrics for feedback. It should not run our life. Golden Rule “If it can be done in person, it should ALWAYS be done in person.”
41 minutes | Nov 21, 2020
Critical Metrics For Optimal Health and Fitness Monitoring
“Body fat percent is more important than weight.” Critical Metrics and Health Monitoring In today’s episode, we provide a basis for monitoring health related outcomes using metrics supported in the peer reviewed literature. It is suggested that weight, body fat %, nutrition counting, movement throughout the day, and alcohol consumption are the most basic and critical measures for monitoring wellness. We go on to provide an advanced set of metrics available in the Garmin Connect and Apple Fitness ecosystems. Episode Outline Welcome to 036 – Critical Metrics What We Do: Behavioral Medicine and Health Psychology Today: Listener request to do a show on health metrics worth monitoring. Leave a Comment/Question: 778-766-4574 (CAN) or, 442-267-3102 (USA). Critical Metrics For Health Two Perspectives: Metrics Are Evil Metrics Improve Health/Performance Evidence: Science Daily: Tracking Food Leads To Losing Pounds – (Clear evidence) National Center fro Biotechnology Information: Self-Monitoring in Weight Loss: A Systematic Review of the Literature (Clear evidence with caution) Basic Measures For Everyone Weight Body Fat % (Avoid BMI) Women: 21 – 36% Men: 12 – 25% Nutrition Counting (Not calories alone) Activity (e.g., 10k Steps, Apple Move Ring, etc.) Alcohol Intake Advanced Metrics (Garmin Connect) Garmin Stress Score – Monitors your heart rate throughout the day. Garmin Body Battery – Takes into account your sleep, all day heart rate, and workouts to calculate your reserve throughout the day. Resting Heart Rate – Taken in the morning, the lower the score (within reason), the more fit. VO2 Max – Your body’s ability to utilize oxygen during strenuous activity. Performance Condition – Displayed after a running starts, determined by pace and heart rate. Positive number means you are okay to work out. Training Effect (Aerobic vs. Anaerobic) – The degree that your workout was aerobic vs anaerobic in nature. Lactate Threshold – Specific level of effort or pace when fatigue accelerates. Anaerobic in nature. Occurs when around 90% of your maximum heart rate. HRV (Heart Rate Variability) – A measure of fatigue. Higher the number, the lower your stress based on competing dynamics in your Autonomic Nervous System between the Sympathetic and Parasympathetic Nervous System. SNS is triggered by the stress of running, causing release of norepinephrine and decreased interval between heart beats. The PNS counteracts the SNS response. In balance, higher HRV indicates that the body is prepared for external factors. Thus, higher HRV is related to positive fitness and health. Low HRV is associated with anxiety and stress, leading to fatigue, inflammation, etc. Lower HRV has been used to predict injury from exercise. Check out the detailed explanation by Garmin. COVID19 and Health Monitoring Avoid Metric Obsession What metrics do you use? Or, do you think metrics harm health monitoring more than help?
76 minutes | Nov 7, 2020
20 Revealing Questions For Couples - Loving Each Other & Commitment
“Your are the best thing that has happened to me.” Today’s Show – Our Questions For Couples Johnny Killick, chief editor at Finding My Psych, joins his husband Jerod on the show today to discuss togetherness. Jerod and Johnny review twenty curated questions for couples, revealing that, in the end, loving each other is tied to fostering mutual curiosity and commitment, especially in difficult times. Episode Outline Welcome to 035 – 20 Questions For Couples What We Do: Behavioral Medicine and Health Psychology Today: Love Leads The Way Leave a Comment/Question: 778-766-4574 (CAN) or, 442-267-3102 (USA). 20 Revealing Questions For Couples Purpose: “It’s fun!” – Wheezy Waiter Did it! Staying Together – Exploring Why. The Questions For Couples: What age would you like to live to? What about yourself are you most proud of? What is your favorite memory of someone who isn’t in your life anymore? What do you think happens after death? What is something you wish you could say to people but can’t? What is the most significant change you would like to make in your life? If you had one day left to live, what would you do? What do you like best about me? What one thing would you like to change about me? What’s a silly habit you have now that you don’t tell a lot of people about? When did you first know you wanted to be in a relationship with me? In which situations do you feel most secure in our relationship? What is the main thing that you think makes a relationship last? What would be your ideal romantic date? Name three things you and I appear to have in common. Alternate sharing something you consider a positive characteristic of your partner. Share a total of three items. Your house, containing everything you own, catches fire. After saving your loved ones and pets, you have time to safely make a final dash to save any one item. What would it be? Why? If you could wake up tomorrow having gained any one quality or ability, what would it be? For what in your life do you feel most grateful? Given the choice of anyone in the world, whom would you want as a dinner guest? Sources of Questions For Couples: The New York Times: “The 36 Questions That Lead to Love” Conversation Starter World – “200 Questions for Couples” Love To Know – “67 Fun Relationship Questions for Couples”
57 minutes | Oct 21, 2020
My Mental Illness: Major Depression - My Struggle, My Teacher
“I personally do not like Cognitive Behavioural Therapy.” My Disclosure – I Have Major Depression At Finding My Psych, it is important that we do not fall into the trap of providing tools, acting as if every tool we discuss has universal impact. It is even more important that we don’t treat the topic of mental illness in such an academic way that the material becomes un-relatable. In today’s episode I disclose my own struggle with depression, and provide insights into self-care activities that have worked for me to fight back, even live with, the shadow we call, Major Depression. Episode Outline Welcome to 034 – My Mental Illness What We Do: Behavioral Medicine and Health Psychology MAF Training Recap (FAIL) Leave a Comment/Question: 778-766-4574 (CAN) or, 442-267-3102 (USA). My Mental Illness – Major Depression Why Disclose? What is Major Depression? Pervasive low mood for a significant amount of time Classified as mild, moderate, or severe Noted as, single episode, or recurrent Impacts home life, work, and day-to-day functioning Sx include: Feelings of sadness, tearfulness, emptiness or hopelessness Angry outbursts, irritability or frustration, even over small matters Loss of interest or pleasure in most or all normal activities, such as sex, hobbies or sports Sleep disturbances, including insomnia or sleeping too much Tiredness and lack of energy, so even small tasks take extra effort Reduced appetite and weight loss or increased cravings for food and weight gain Anxiety, agitation or restlessness Slowed thinking, speaking or body movements Feelings of worthlessness or guilt, fixating on past failures or self-blame Trouble thinking, concentrating, making decisions and remembering things Frequent or recurrent thoughts of death, suicidal thoughts, suicide attempts or suicide Unexplained physical problems, such as back pain or headaches My Journey With Depression: Family Hx with Major Depression Grandfather (Mood Disorder & no Substance Use) My Specific Diagnosis First Significant Depressive Episode Impact On My Functioning How I Manage Major Depression: Medication? Fitness (Running) Diet Rutine Transparency Information Stimulus Control I don’t use Triple Column Method in CBT (What?) What I Can Do Better: Improve Social Network Improve Perfectionism Major Depression as Teacher “Emotions are like clouds, they come a go…” — Buddhist Psychotherapy “Emotional pain without psychological etiology is still pain.” “When the going gets tough, I know who my friends are.” “The less tangible is my solace.” (faith) Getting Help Knowing Hope See a Therapist Group Therapy vs. Individual Therapy See your Physician Create Accountability Online Support View Resources Page Therapy and Crisis Help
74 minutes | Oct 8, 2020
Sue Williston: Hope, My Truth, and Lessons Along The Way (20 Questions)
“I don’t suffer fools gladly!” Interview With Sue Williston – Then and Now We are proud to have Sue Williston back in the seat, this time as a guest on the Finding My Psych Podcast. About four years ago, Sue appeared on the Svelte Yeti Podcast (a previous Killick production) to talk about her recent health struggles with breast cancer, and her health focused mission moving forward. Sue joins us today to discuss the events of the past four years, and answer 20 curated questions revealing her inner most thoughts and beliefs. We start the journey by asking Sue about her childhood, leading up to the present day. Sue speaks her truth, the life lessons she has learned along the way, with a message of hope the future. Episode Outline Welcome to 033 – Sue Williston What We Do: Behavioral Medicine and Health Psychology Check Out MAF Challenge. Leave a Comment/Question 778-766-4574 (CAN) or, 442-267-3102 (USA). Sue Williston Interview How We Know Each Other Previous Interview (four years ago) What’s Changed? The impact of Covid19 Prior: Was focused on heath. What about now? Twenty Questions Every Mother Should Answer (Huffington Post, etc.) What’s one of your earliest memories? Growing up, what did you think you wanted to do for a living? What was your first job? What was most important to your parents? What’s the most trouble you’ve ever gotten in? What’s the one thing your dad told you, but you ignored, that came back to bite you? Who were/are your role models? Who did you look up to when you were younger? Who do you look up to now? How have your dreams changed throughout your life? What’s something you always wanted to do but didn’t ― and why didn’t you? When did you know you were ready to have kids? Is the present year anything like you imagined it would be when you were growing up? What was life like for you at my age? (48yrs old) What advice would you give to your younger self at age 20? 30? 40? As you have watched other pass, how do you think about that? What does it teach you? What five things are most important in life? What role does faith play in your life? Define happiness and have you found it? If you could make one massive change in your life right now, what would it be? How would you like to be remembered? If you could have three wishes, what would they be?
53 minutes | Sep 26, 2020
Settling Into the COVID Crisis and the Evils of Virtue Signalling
“This is not the time to ponder your purpose in life.” COVID19 Pandemic Current Social Observations In today’s episode I talk about how society has shifted in the past few weeks as we settling into the COVID19 pandemic crisis. I note that kids getting back to school and companies calling their employees back into work who were operating virtually, has provided a sense of normality. I also note the unique situation that British Columbia finds herself in while having the advantage of learning from the rest of the world’s response to the crisis. Out of Control Virtue Signalling Unfortunately, the pandemic has provided an optimal breeding ground for those offering moralizing advice about how others should live. For example, many vegans have taken to virtue signalling, stating, “If the world didn’t eat animal flesh, there would be no pandemic crisis.” I directly criticize this statement along with pithy advice offered by other creatives, such as Rich Roll. Fighting Back the Doom In an effort to end my own historical use of virtual signalling, I share my personal experience and the methods I am using to get control of the difficult emotions brought on by our current state. In a previous episode about the psychological inflection point caused by the pandemic, I expand on the areas of concern (work and family life). Today, I provide a list of approaches I am committing too, designed to improve emotional wellbeing. It is hoped that by sharing my own experience, others will connect and find the information helpful. Episode Outline Welcome to 032 Positive Response to Tamara Randall Interview Leave a Comment/Question 778-766-4574 (CAN) or, 442-267-3102 (USA). Current Observations on COVID19 Crisis and Virtual Signalling Settling-In Back to School and Work Consequences No Shocking Small Business Shutting Down Ruralization Low Grade Anxiety BC – Edge of Reality The BC Advantage New + Cases vs. Hospital Admits Unique Healthcare System. Heavy Virtue Signalling in Social Media and YouTube Questionable Vegan Claims Rich Roll “Living your purpose…” Jay Shetty interview and, “Journey Inward.” Radhanath Swami Interview – “It’s time to once again transcend the mortal coil to connect with all things ethereal.” Fighting Back The Doom Similar to War and Oppressive Regimes What I Am Doing: Meet in person whenever possible (we need each other). Reconnect with loved ones. Stay away from the news – Headlines worse than content. Practice mindful use of social media. Be willing to change everything – Question your ways of being. Consider spirituality over religiosity. Adhere to your health related goals (e.g., sobriety). Put your head down and work hard. Reframe the new shit life brings you – Compartmentalize. Avoid those that virtue signal. Share Your Experience (Without Virtue Signalling) If you have a journey to share, we would love to have you on the show. Connect with a team member via: email@example.com Contact Form
81 minutes | Sep 10, 2020
Tamara Randall On Recovery - Excavating Your Authentic Self
“Be ready for that golden moment.” Defining The Problem In today’s show, special guest, Tamara Randall and I start our discussion by reviewing the current experience of those suffering from addiction in Vancouver British Columbia, and where services fall short. There is no doubt that the recovery journey starts well before the individual indicates readiness. Grabbing that, ‘golden moment‘ when someone expresses desire requires a low barrier and nimble system, adept at responding to individual needs quickly. Tamara Randall’s Recovery Journey Tam shares her own story of recovery and what her rock bottom looked like more than ten years ago. Tam describes the power of having a support system of individuals walking in their own recovery journey. She also reviews tools that she uses regularly, especially when setbacks with the potential to create significant vulnerability emerge on her path. Episode Outline Welcome to 031 Introduction of guest, “Tamara Randall” on her recovery journey. How we know each other Overview of today’s show – Tam’s recovery journey Setting The Stage – DTES What addiction looks like in Vancouver BC. DTES and Opioid Crisis: Opioid addiction overshadowing other equally destructive problems (ETOH). Harm Reduction: Public Health approach to minimizing harm – Not a form of treatment. Health authority services focused on opioid crisis with little integration with the traditional addictions community. Tam’s Recovery Journey Defining Addiction – Your perspective. bio – psycho – social – spiritual (discuss each angle) “Why quit” (Getting Sober) – What was the event that tipped the scale? How many years since the scale tipped? Has that event (or set of events), been the sustaining reminder for “why”? Or, are there new, “whys”? What does it take in the early days to remove substances from your life? Supports? Tools (Big Book)? Setbacks and Relapse People factors (social isolation, relationships, etc.) Mental health factors (depression, anxiety, etc.) Psychological factors (perfectionism, etc.) Historical factors (loss, trauma, wounds not mended, etc.) Sustainability – Staying on your path! “Change is monumental” – What does it actually take? Seasoned in Recovery – How have you personalized your journey? Do you experience challenges to your chosen path (overt or covert). What three bits of advice or wisdom do you have for someone starting their recovery journey? List of resources for anyone wanting to launch their recovery journey: Online resources (FMP FAQ) Local in-person resources.
38 minutes | Aug 25, 2020
COVID19 Pandemic: Emotionally Surviving A Psychological Inflection Point
“I hit my wall, spoke to it, and then knuckled down.” Understanding My Psychological Crisis In today’s episode, I share the details of my experience going through a psychological crisis as I reach a personal inflection point regarding COVID19. In short, I hit the, ‘positivity wall.’ I no longer am able to put on a smile in an effort to push on through my day. Most notably, I have lost motivation at work and during personal time at home. I do not enjoy activities as much as I have in the past (mild anhedonia). I also find other’s platitudes increasingly irritating. On the surface, the inflection point has caused me to slip into a state of depression. Digging deeper, it has caused me to question my beliefs and purpose. Finding My Psych Through The Inflection Point The outcome is up to me. I review the moment I decide to talk to (confront) my wall. I then describe the importance of using my reaction as an opportunity to, ‘find my psych,’ by controlling inputs, turning to senses, and knuckling down on commitments. Our Future In the end, we all have a new reality to embrace. We must commit to fostering hope in ourselves and others. We must also return to our personal journey and purpose. Any inflection point is simply and opportunity for personal growth. Episode Outline Introduction To Episode 030 Thank You! Many new subscribers (front page). Running Series (1-4): Great feedback. Increased podcast stats. Upcoming Show “Tamara Randall – On Addiction” Psychological Crisis – My Inflection Point Hitting My Positivity Wall Loss of motivation at work. Loss of motivation at home. Nothing seems fun (Anhedonia). Platitudes now bother me (Rich Roll). Questioning everything I believe. Two Weeks – Talking At The Wall Decision point not based on feelings or physical response to crisis. Working in the dark but know where everything is at. Accepting a new me and a new reality. Deciding to, “Find My Psych” – Mastering My Strategy Control Inputs: News Diet Digital Diet Avoid Social Toxicity No More, “How-To”. Turning To Sensing (vs. Intuition) Daily Walks Good Food 1:1 Music Knuckling Down Engaging My Bubble Working Hard Creating Future Reward (Planned) Our Future New Reality To Embrace Hope Takes Effort Remember The Point
34 minutes | Aug 14, 2020
Running Series #4: Prepping For Your First Race (A Guide For Race Day)
“Forget about your time! It’s about the friends you made.” Your First Race Overview In today’s fourth installment in a four part series on running, we focus on considerations as you prepare for your final goal, race day! We review various ‘buckets’ of preparation, followed by a brief statement about our new normal and virtual events. Types of Race Day Prep There are three types of preparation that should be considered as you approach the final event. These are: Training Prep Technical Prep Mental Prep Training prep refers to adherence to your personalized training plan and the types of runs you implemented into your plan. Technical prep considers hydration and nutrition habits you have formed throughout training. Finally, mental prep is the work you do with your headspace. This includes visualization techniques and keeping a map of the course in clear view. A Note About Our New Reality We acknowledge that for at least a couple of years, running events will be modified in an effort to prevent the spread of the COVID19 virus. While we will no longer experience the excitement of being around other runners and finish line hype, it is important to participate in virtual races. Your first race can be just as exciting if you are willing to design the experience before and after (e.g., race day celebration with family). Episode Outline Introducing Episode 029 Thank you for your feedback on MAF training introduction in the series #3 episode. Always willing to consider guests on the show Contact Form Link Call FMP Preparing For Your First Race Training Prep You have stuck to your training schedule. You feel healthy. Technical Prep Especially important for long races. Tricks to manage course hydration. Tricks to manage course nutrition. No new shoes on race day! Mental Prep Visualize the start line. Print and hang course map on the wall. Post Race Plan a party. Evaluate your strategy and outcome. Sign up for your next race!
37 minutes | Aug 7, 2020
Running Series #3: Types of Runs and Training Methods (MAF Overview)
“Focus on intensity and consistency.” Today’s Episode (028) In the third of this four part podcast series on running, we dive into the various types of runs to put into your training plans. We also provide a brief overview of the, “Maximum Aerobic Function” method by Dr. Phil Maffetone. Training Types We cover five types of running to consider as part of your training plan leading to your first 5k race. These include: Steady State Running Tempo Running Fartlek (Speed Play) Running Hill Repeats Long Slow Distance (LSD) We emphasize the importance of listening to your body to determine intensity of current and planned efforts. By mixing up the various types of running over the course of a month, you increase the probability of establishing consistency as an athlete. Consistency is key to preventing burnout and injury. The Maffetone Method In today’s episode, we also review the work by Dr. Maffetone and his, “Maximal Aerobic Function” method. Instead of a planning a mixed week with various types of running efforts, Maffetone promotes the idea of moderate efforts in the form of a steady state running while keeping your heart rate in an optimal zone. To calculate your optimal zone, take 180 minus your age. This is the highest your hear rate should remain while completing your steady state effort. You can increase or decrease this number based on injury and illness over the past few months. To learn more about calculating your maximum effort using the 180 formula, visit Dr. Maffetone’s site. If you want to learn more about MAF training, we suggest the following YouTube channels: Kofuzi – “MAF Test – After 9 months of Maffetone” The Plant Powered Runner – “12 Questions About MAF Training” Episode Outline Welcome to Episode 028 Who We Are Show Overview A word about vegan living and Finding My Psych: All are welcome. Finding My Psych is not a vegan website. Finding My Psych promotes various approaches to health backed by ongoing peer-reviewed research. Vegan diets have been shown to improve cardiac health. Vegan living is not required for physical health, mental health, running, or improved spirituality. We simply think it helps, among with many other approaches. All our content is applicable to anyone seeking personal transformation. If you decide to eat a plant-based diet as part of your own journey, then more power to you! ProtonMail and site cookies – We have added email encryption and removed all forms of tracking on our site. Approaches To Training Self-Driven vs. Prescribed At base, Focus on Intensity and Consistency (Listening To Your Body) Types of Runs Steady State Tempo Hill Repeats Long Slow Distance (LSD) Note about MAF Training MAF – “Maximum Aerobic Function”. Developed by Dr. Phil Maffetone. The method focuses on exercise, nutrition, and stress. While in exercise, the method promotes an optimal heart rate zone. Heart rate cutoff is calculated using the, “180 Formula” – Subtract your age from 180. Don’t go above this heart rate while training. Free Ebook: https://philmaffetone.com/ What To Expect in Next Episode The Last Episode (4 Part Series) Preparing for your First Race Evaluate and Plan for Future
34 minutes | Jul 27, 2020
Running Series #2: Preparing For Your First Run (Plan Like a Turtle)
“The turtle always wins the race!” Preparing For Your First Effort In the first running series episode last week, we discussed the benefits of running, gear, and goal setting. In the second instalment of our four part series, we walk you through what is needed for your first run. In order for you to be successful, we believe that sustainability and physiological adaptation (consistency over time) is key. The turtle always wins the race. In this case, we suggest that you take a turtle approach to planning your first effort. It is important that you learn how to incorporate workout activities into your busy day seamlessly, avoid burnout through moderate effort and consistency, and keep motivation fuelled while keeping hype in perspective. A Word About Diet You cannot outrun a bad diet. This is key knowing that most people start running as an approach to weight loss. We suggest that weight is only one metric for fitness; you should focus on weight as little as possible, especially knowing that most new runners gain weight in the first few weeks as a result of muscle mass and water weight. Finally, we take a moment to recommend a plant-based approach to diet to anyone interested in athletics. A plant-based diet has profound impact on cardiac health. Many vegan ultra runners also report that it decreases recovery times by more than half. Suggested Four Week Plan (Plus 2) The following is a four week work plan that we suggest leading you to your first session of running. To show you how to build out your plan, we add two additional weeks for illustration. Preparation requires that you take incremental steps to allow for your body to adapt to new activity. Hard workouts too soon has the potential to cause injury and/or burnout. Please note the following beginner guidelines: Key: W = Walk, PW = Power Walk, R/W = Run/Walk, R= Run. Each walk and power walk activity should only be 30 mins long. On run days, run for 5 minutes, followed by a 5 minute walk. As each week progresses, increase your run to walk ratio per effort (e.g., 10 minutes of pounding pavement to 5 minutes of walking). M T W Th F S Sn W1 W W W W2 W PW PW W3 PW R/W W W4 PW PW R W5 R R W W6 R R R Episode Outline Welcome to Episode 027 – Your First Run Thank You! Positive reactions to 026 Become a Member Free information support Free wellness support “Wellness Toolkit” (Members only content!) Finding My Psych Strava Club Running focused club on Strava In Today’s Episode – Preparing For Your First Run Assumption You have never run in your life. Plan Like a Turtle Sustainability – Lifestyle focused approach: Incorporating into a busy day. Avoiding burnout. Avoiding hype (fleeting form of motivation). Adaptation (muscles, tendons, ligaments) Evaluate Your Diet We recommend a plant-based diet. At very least, evaluate what you are eating – You cannot out run a bad diet. Addressing Weight as a Metric Weight is only one of several metrics you should use. Your weight will shift up a lot at first. The Truth – Weight comes off many weeks later as you incorporate running into every week. Create a Four Week Plan (Table Above): Walk week Power walk week Run/Walk week Walk x2 – Run x1
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