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The Finding My Psych Podcast
41 minutes | 3 days ago
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 | 17 days ago
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 | a month ago
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 | 2 months ago
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 | 2 months ago
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: firstname.lastname@example.org Contact Form
81 minutes | 2 months ago
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 | 3 months ago
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 | 3 months ago
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 | 4 months ago
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 | 4 months ago
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
30 minutes | 4 months ago
Running Series #1: Benefits of Running, Required Gear, and Goal Setting
“Fitness is all about adaptation!” Episode Overview Physical fitness is one of several critical factors for improving wellness from the perspective of Health Psychology and Behavioural Medicine. In the first of a four part series on running, we discuss how to incorporate running as one part of a lifestyle transformation plan. If you are new to running, or coming back to it after many years, today’s episode begins the conversation for going from couch to 5k, one step at a time. The Benefits of Running (Short List) There are countless benefits to running found in the peer-reviewed literature. We identify cardiovascular impact as the most measurable and profound benefit that you will experience. In fact, running was the primary intensive cardiovascular activity in cohort research on reversing heart disease in the early 90s by cardiologist Dr. Dean Ornish. We also discuss the reported mood benefits described by ultra runner, Rob Krar. Rob disclosed his struggle with clinical depression a few year ago, acknowledging that running, in combination with anti-depressant treatment, has been the most effective approach to managing his mood. Pre-Requisites For All Runners It is assumed that, before you start any form of physical activity, you have set an appointment with your primary medical provider and given a green light. This is especially true if you are at base an inactive individual starting a fitness plan for the first time. Gear To Start All that is required to start running is shoes, shorts and a shirt. Socks are also helpful! Avoid starting off with too much gear. Running should be the cheapest sport, other than walking. Put another way, we firmly believe that you should focus on the benefits of running and physical activity, over gear. Gear does not make the runner, running does. If there is one place where you should be spending money, it is on good shoes from a specialty running store (Running Room) that provides gate assessments. Looking Ahead (Lifestyle Over Hype) Adaptation is key. Our body responds to the physical demands placed on it as our running distance and intensity increases. Your muscles, ligaments, and joints need time to build tissue designed to respond to the impact. Rushing the experience leads to injury every time. Make running one element in your wellness plan. View the long game by avoiding the hype initially experienced in the beginning. It is then that you truly become a runner. Episode Outline Welcome to Episode 026 Introduction Welcome to our first podcast episode dedicated to running. Questions and Comments: Call VM or Txt at 778.766.4574 or 442-267-3102 – We will use your comment use your comment in an upcoming show. Overview of each episode in the series on running (Couch to 5k): Benefits, Gear, & Goals Russet Potato to First Run Types of Runs and Training Plans Race Day Prep Today’s Show Overview of the Benefits of Running Cardiovascular Mood benefits Mental toughness Required Prerequisites See your physician! Goal – Keep it fun! Starter Gear Less is more! Shoes, shirt, shorts – That’s all! Maybe a sports watch (maybe!) What to Expect Fitness takes time Focus on lifestyle and not singular metrics In the Next Episode: We will discuss ramping up to your first run. We will discuss the pitfall of motivation (attack motivation early on).
44 minutes | 4 months ago
On Plant-Based Living and Caution To Vegans During The Pandemic
“It comes down to personal choice.” Why Finding My Psych Promotes a Plant-Based Lifestyle In today’s episode we discuss the rationale for why the Finding My Psych brand promotes a plant-based lifestyle. It is important to emphasize that plant-based living is a personal choice that is not easy to make. In particular, we support plant-based living from a Health Psychology and Behavioural Medicine perspective first and foremost. We follow the outcomes from controlled studies conducted by Dr. Dean Ornish, a cardiologist who has shown the impact of a plant-based diet on the reversal of Atherosclerosis. Second, we believe that living a plant-based lifestyle decreases suffering around the planet. There is do doubt that the awareness of suffering caused by animal agriculture has an impact on the choices we make, and therefore, who we are as people. Moralism In The Vegan Community We also discuss the observation that vegans are often at fault for taking the moral high ground with others. This is a turn off for individuals interested in exploring vegan living. In particular, two of our favourite vegan youtube personalities, Happy Health Vegan, and Rich Roll, at times have fallen into the trap of acting as a moral authority instead of promoting the biopsychosoical and spiritual benefits of healthy living. In the end, plant-based living is about personal choice. People need to be supported in this choice from a compassionate approach no matter how much of the lifestyle they choose to adopt. Upcoming Podcast Series on Running We really appreciate you being a part of our podcast community. We are excited to announce a series of upcoming episodes about running and the powerful health effects dedicated runners experience. If you are interested in knowing why anyone would take up running at all, or want to learn how to initiate your journey as a runner, stay tuned! Episode Outline Thank You New Subscribers How to subscribe and benefits Now Find The Finding My Psych Podcast On: Deezer Spotify Apple Stitcher TuneIn Radio Google Podcasts Why FMP Promotes a Plant-Based Lifestyle Dr. Dean Ornish and Heart Reversal Diet Athletics Peaceful Approach To Existence What Is Difficult about Vegan Living There are foods I miss Social awkwardness Other Vegans Word of Caution to The Vegan Community There is nothing unifying about being a vegan. During pandemic crisis, some vegan YouTubers have taken to moralism and misinformation. Happy Healthy Vegan (I love them in the end!) Rich Roll on #BLM Moralizing turns new plant-based individuals away. Why moralizing gets under my skin. Moral relativism – Is it so bad? Vegan living is not about anyone’s “journey” – It’s a personal choice. Why I’m a Plant-Based Advocate Health Personal Growth
80 minutes | 5 months ago
Liz Garrett on Vegan Athletics, Cultural Warfare, and Self-Care
“The first thing you do to start your day, sets the tone for the rest of your day.” Liz Garrett, Plant-Based Power Coach Vegan Athletics – Returning To Your Base In today’s show, Liz Garett, the Plant-Based Power Coach, and I connect to discuss our return to vegan athletics. The journey to wellness has many ups and downs. Knowing that it has been two years since our lest discussion about our personal athletics journey, Liz and I discuss the set-backs and lessons learned for a strong come-back. How Cultural Warfare Impacts Mood In our session today, Liz and I discuss the psychological consequences of the past four years as it comes to a head in the final months to a potential second term. The least of these consequences has been the shift away from a focus on health and self-care, towards addictive – often entertaining, news headlines. We could have never predicted that Donald Trump could make it to the White House. Almost half of Americans voting to make it so. In 2015, we then estimated that all we had to do was wait out the four years of spray tans and drama designed to divert attentions away from what was build in the previous eight years. Then the unthinkable – COVID19. There is no worse circumstance than the ineptness of a Trump administration at the helm to guide Americans through the worst pandemic in a hundred years. We acknowledge that the past four years has forced individuals into a cultural war for what once was, against the dangers of populism, even in the face of Trump being exactly what he warns his base against. Developing Hope Through Self-Care We must get control back. Regardless of the election results in November, Liz and I discuss the power of vegan athletics in our lives. In order to reinforce this high level goal, self-care must be the primary focus moving us forward. Jerod and Liz share their own approaches to self-care in the midst of the Chaos. Episode Outline Introduction How long has it been? Liz and “Plant-Based Power Coach” An approach to vegan athletics Current services offered Find the Plant-Based Power Coach Previous Projects with Liz and Jerod Running Come Back Connect Back with Running at Same Time (Garmin Connect) What Made Jerod Back Off on Running? Career autopilot Depression Self-doubt and perfectionism What Made Liz Back Off on Running? Activism/Work auto-pilot Depression, negative self-talk Falling into bad habits/lack of healthy routine Vegan Athletics for 2020/21 – Goals to Live By World Events on Consciousness/Depression Defining What Weighs On Us Sense of safety. No compass for what is right and wrong. GOP: Seeing that self-interest is the measuring stick over making decisions for the greater good. Seeing oppression of the religious right winning for the first time in years (theocracy). Hopelessness and No Oath Forward Needed Focus on Self-Care Jerod’s Suggestions Take a news diet! One foot in front of other – Plan for future goals. Believe in something – Who you are, your values, something greater than yourself. Liz’s Suggestions Daily routine- start in morning with daily run, daily exercise, ongoing challenges with friends & regular health coaching/group fitness teaching to maintain motivation. Focusing on my happiness first, then leftover time for anything else. Gratitude and Law of Attraction, daily journaling, meditation, affirmations.
31 minutes | 6 months ago
The Psychology of Coping During Recovery Mode from COVID19
“There will be a day when we no longer have to stand in line.” Emerging From Disaster – Entering Recovery Mode In today’s episode, we discuss the current state of the COVID19 pandemic as we officially start recovery mode. Society has been rattled, lives lost, and the pathway forward is uncertain. Nevertheless, we persevere, even when the news is dominated by reports of death and the chaos created by Donald Trump in the United States. Introducing Dr. Ross Laird – Coping During Trauma Now that we are in recovery mode, we have set high expectations for returning to some kind of normal. While the pathway forward is uncertain, we now have time to reflect on how we each respond to trauma. In our discussion, we review the work by Dr. Ross Laird, a best selling author and award-winning clinical consultant in mental health and trauma. Dr. Laird proposes four style of coping that individuals fall into, hard wired from the experiences we had as children. Specifically, Laird describes the four types as: Flight: Coping through shifting focus to unrelated tasks. Often presents as avoidant and in withdrawal. Freeze: Coping by turning consciousness inwards. Often presents as unable to proceed, fatigued, and overwhelmed. Orient: Coping through creating new projects and tasks as a response to re-guiding anxious energy. Flight: Coping by taking control of surroundings and others. Often presents as angry. Consequences Seen Over Time There are four consequences from remaining in our individual coping styles too long. During the time of a pandemic, when the public response is a marathon rather than a sprint, it is natural that we remain locked tight in our approach. Flight –> Retreat: The individual gets locked deep in modes of escape (reading, etc.). Freeze –> Depression: The individual internally collapses into solace and isolation. Orient –> Anxiety: The individual finds themselves in a deep state of hyper-vigilance. Flight –> Anger: The individual settles on dominance and control. Shifting to Recovery Mode As Survival We have an opportunity given to us – As we officially shift into recovery mode, we get to emerge from over used states of coping. While initially functional, staying augured in becomes maladaptive in nature. As we emerge, we must seek some kind of normal through being grounded, improve the connections with others, engage our creativity while we contain our experience, and engage capacity building in our community focusing on health. Watch The Webinar with Dr. Ross Laird https://www.youtube.com/watch?v=ziJDra6BNWA&feature=youtu.be
44 minutes | 10 months ago
Plant-Based Advocates vs The Anti-Vaccination Movement (The Evidence)
“Health Psychology is naturally in alignment with a plant-based diet – There is no room for the anti-vaccination movement” Finding My Psych Takes a Stand At Finding My Psych, we promote a plant-based diet as part of a holistic approach to wellness. We in no way want to be associated with such fringe perspectives as the anti-vaccination movement. The anti-vaccination movement is attempting to align itself with the plant-based movement, in particular, veganism. While a very small minority of vegans subscribe to ill-informed anti-vax beliefs, it is important for plant-based advocates of any kind, differentiate themselves from such radical ideas – The plant-based lifestyle will never be seen as a legitimate health alternative to the mainstream if this association solidifies. Understanding the Empirical and Psychological Arguments In today’s episode we review the importance of using science to understand the conclusions we make. With that said, we believe that every listener should commit to studying research methods in order to grasp a full understanding why the science does not back anti-vaccination arguments. We discuss various thought errors and distortions often used to support fringe beliefs, regardless of the position of the person making the argument. While the topic of confirmation bias is regularly noted, we expand our conceptualization by providing an understanding of: All or Nothing Thinking Confusion of Causation and Correlations in Arguments Emotional Reason to Support Beliefs Episode Outline Introduction Welcome New Listeners Engaging With Others at FMP Community Portal Topics on fitness, emotional well-being, mental health, and addiction. You can also provide feedback about content you would like included in future episodes and articles. Today’s Topic: A plant-based and/or vegan lifestyle is not congruent with the anti-vaccination movement I made some anti-vaccination folks mad at me on twitter this week. Defining The Problem Finding My Psych supports and promotes a plant-based lifestyle for health and wellness. This has come at a cost because of an association with a loud and radical minority. Those believing in the anti-vaccination movement are attempting to attach themselves to plant-based and vegan advocates as a way to promote the, “clean vs. unclean” concept. Anti-vaccination proponents arguments similar to those defending religious beliefs. Plant-based and vegan advocates open themselves up to this association due to the same argument pattern. What is the plant-based/vegan movement? What is the anti-vaccination movement? Start with an understanding that individuals have good intentions. Promoted by celebrity and online marketing strategies designed to get clicks (Google). Why is a plant-based/vegan lifestyle and the anti-vaccination movement not comparable? It’s a matter of science Dr. Dean Ornish heart disease research vs. Autism Studies lacking evidence. It’s a matter of psychology **Some vegans fall into this too when promoting products. All or nothing thinking The clean vs unclean debate. Vegan purity junkies – “You must draw the line somewhere.” Confusing Causation with Correlation Symptoms on autism start so show around the same months as the MMR vaccination series. Correlation is seen as causation. Emotional Reasoning Sharing tragic stories of loss and linking with the most available explanation, vaccinations. People then tend to share the tragic story to back up their belief, thus discounting data, or the lack of it. Final Thoughts The vegan movements own problem with all or nothing thinking sets itself up to be associated with the anti-vaccination movement. Thank you! Let’s connect! Use our contact form to provide feedback. Leave a VM or Txt and tell us what you think! (442)-267-3102 (778) 766-4574
25 minutes | a year ago
Twenty Powerful Questions by Andrea Drugay - Visioning Your Year
“One foot in front of the other…” Reflecting and Planning for the New Year Each year is an opportunity to ask ourselves powerful questions about where we have been and what we plan to do moving forward. It is important to have a framework that guides our self-reflection in a proactive way. In today’s episode, we review twenty prompts suggested by Andrea Drugay, UX writer and manager at DropBox. We cover important considerations for each prompt. We also suggest that you record your responses in a place you can return to later for review. **If you want to read more about powerful planning tools, check out our article, “Goal Setting Mastery – Six Simple Steps (With Evernote)“. Episode Outline I. Introduction Welcome New Listeners II. Engaging With Others at FMP Community Portal Topics on fitness, emotional well-being, mental health, and addiction. You can also provide feedback about content you would like included in future episodes and articles. III. Importance of Self-Reflection Reflection is a Muscle Reflection Always Lead to Action Avoid self-absorbed pondering about yourself. Review a specific time period as a tool for learning. Make plans for the future. IV. The Andea Drugay Method – Powerful Questions Andrea is a UX Writer and Manager at Dropbox BA in Communication and an MFA in Creative Writing from SFSU Powerful Questions In Two Parts: Reflect On This Year Things you accomplished in the past year. People who were important to you in the past year. Important steps you took in your career. Things you did for the first time. Places you traveled (even in small ways!). Moments that made you smile. Moments when you felt powerful. Times when you helped another person. Things you’re grateful for from the past year. A motto that sums up the past year. Looking Ahead (More Powerful Questions) Things you’d like to accomplish in the new year. People you’d like to get to know better in the new year. People who can help you get ahead or who can boost your career. Leaders you’d like to learn from (they don’t need to be alive!). Relationships and habits you can gracefully leave behind. Places you’d like to speak at, write for, or pitch to in the new year. Skills or tools to learn that will help your career. Things to learn that will improve your personal life. Your ultimate career list—titles, companies, and projects you’d like on your resume someday. A motto you’d like to live by in the new year. Andrea is on Twitter or LinkedIn V. Centralize Your Reflection and Planning Evernote DayOne Notion The Analogue Method VI. Connect With Us Use our contact form to provide feedback. Leave a VM or Txt and tell us what you think! (442)-267-3102 (778) 766-4574
30 minutes | a year ago
Fighting the End of the Year Health Slump (Your Personal Care Plan)
“Don’t let obligation turn into perpetual self-sacrifice.” Physical and Emotional Health Slump Starting in November, people experience a significant downgrade in both their physical and emotional wellbeing. This health slump, if not managed appropriately, can feel impossibly difficult to emerge from after the holiday season passes. How we manage this downgrade is key. In today’s episode, we provide methods for breaking free from the holiday health slump by encouraging you to create your own personalized care plan. Furthermore, we encourage you to write your care plan down to build commitment and for easy reference when you need it most. Episode Outline I. Introduction to Fighting Health Slump Episode: Thank you for hanging out with Finding My Psych. We are a year and a half old and celebrating! If you want to take your experience with FMP to next level: Participate in Community Forum. Join our members mailing list. II. Defining The Problem: November and December are difficult months of year regarding both physical and mental health. Physically, we exercise less, consume less nutritious foods, and anxiety rises. Emotionally, we become overwhelmed with family demands and our sense of obligation runs over into non-sustainable self-sacrifice. III. Create a Care Plan To Fight The Health Slump Physically: Change exercise format, not amount. Keep healthy food options in front of you. For both diet and exercise, it is okay to take a break as long as you create a plan to get back on track. Avoid the yoyo! Manage physical effects of anxiety by taking extra time for yourself (walking). Emotionally: Define who’s demands you need to accommodate. Say no thanks to those that have nothing to do with you. Identify those that fill your cup and don’t empty it. Spend extra time with those folks Avoid using social media as an escape. Escape by getting alone time while doing something kinaesthetic. IV. Conclusion People tend to take care of themselves first. Why are you not doing that too? You want to come out of the holidays feeling refreshed! V. Connect With Us Use our contact form to provide feedback. Lv a VM or Txt and tell us what you think! (442)-267-3102 (778) 766-4574
29 minutes | a year ago
Celebrating LGBTQ2 Pride Month - Progress and Pain (Spiritual Isolation)
“I fear for those living in fear and isolation from the cost of being who God designed them to be.” Celebrating Pride Month With Gratitude This is one of my favourite times of the year. Not only is June the month that I was born, it is also LGBTQ2 Pride Month. Starting now, a series of celebrations kicks off acknowledging progress made possible by strong advocacy within communities and governments around the world. During Pride Month, I remember that I have a community. It reminds me that LGBTQ2 pride has a history fought for by millions before me (Stonewall riots, Matthew Shepard, etc.). It is also a time to examine progress, both year-to-year, and by decade. So much has changed! Remembering That There Is Also Pain LGBTQ2 Pride Month is not experienced as a celebration by all. For some, this is a month of increased isolation and pain. Coming out carries the risk of rejection and emotional punishment by friends, family, and church. It is also important to remember that many individuals live in fear of their physical safety, and life, just for being gay. Homosexuality is punishable by death in Yemen, Iran, Nigeria, Qatar, Saudi Arabia, Afghanistan, Somalia, Sudan, Mauritania, and United Arab Emirates. Spiritual Isolation In today’ episode, I share my own complicated emotions about spiritual isolation over the past 30 years. As a Catholic, I am welcomed to Mass, but firmly rejected for being married to someone of the same sex, no matter how pure, true, or heart felt my relationship is. For me, LGBTQ2 Pride Month is about acknowledging the spiritual isolation that many experience. While some say, “Just find another church,” it is important to remember that structured religious indoctrination in childhood, leads to a belief that all other expressions of faith are firmly illegitimate. Religious rejection is profound to the individual. The pain is not easily rectified, and often leads to depression, substance misuse, and risk taking behaviours resulting in poor health outcomes. LGBTQ Crisis Resources If you find yourself in crisis, please reach out to the following resources also found on our FAQ and Guide page: The Trevor Project Lifeline: 1-866-488-7386 oSTEM Crisis Hotline: Txt – 1-313-662-8209 Trans Lifeline: (USA) – 1-877-565-8860, or (CAN) 1-877-330-6366 GLBT National Help Centre Youth Talkline: 1-800-246-7743 Fenway Health Helpline: 1-888-340-4528 Prism Services of Vancouver British Columbia: 604-331-8900 QMunity – Vancouver British Columbia: 604-684-5307
85 minutes | 2 years ago
Tim Van Orden Interviews Jerod Killick from Finding My Psych (Deep Dive)
“Care about the process more – Everyone else is obsessed with the outcome.” Tim Van Orden Interviews Jerod Killick In today’s episode, Tim Van Orden returns to interview Jerod Killick, creator of the Finding My Psych website and podcast. Tim and Jerod engage in a free flowing conversation about personal transformation and engaging others in the work they do promoting wellness. Jerod’s Views on Process Over Results Initially, when we launch a transformation focused goal, most people are quite myopically focused on the outcome. For instance, when starting a running program for weight loss, it is common to only consider the number on the scale. Tim and Jerod discuss the pitfalls when outcome is more important than the process of change itself. Sustainable goals rarely obsess on end points. Instead, it is important to absorb yourself in the process of habit change in order to incorporate change as part of your lifestyle. Catch The Previous Episode with Tim Van Orden Don’t forget to catch Tim from episode eleven on the Finding My Psych Podcast. Tim and I discuss the personal challenges encountered in any personal transformation journey. We also confront the dangers of fully embracing a plant-based identity as a form of public recognition. The Running Raw Project Tim is the creative behind the, “Running Raw” project. His mission is to create a better world through athletics, promote health and economic stewardship among athletes, and to encourage others to consider whole food nutrition. Tim runs a very popular YouTube channel associated with his website. Here is one of his more popular videos: https://youtu.be/c-stAb1Pkgg
43 minutes | 2 years ago
Facebook Depression Is Real - Manage Isolation Caused by Social Media
“It’s a dopamine yoyo driven by anxiety and feelings of being completely alone.” Facebook Depression – It’s Real! In today’s show, we discuss the occurrence of depressive symptoms seen in active Facebook users. While we believe that social media, in general, has caused broad negative effects on society, Facebook users are particularly at increased susceptibility for experiencing mood difficulty. Where Does Facebook Depression Come From? Well, the sad fact is that we are all Skinnerian rats experiencing the emotional ups and downs associated with irregular hits of dopamine. When a friend likes or comments on one of your posts, you feel warm, connected, even excited. When one of your posts goes horribly unnoticed, whether from the cruel consequence of an algorithm, or nobody actually showing interest, you feel disconnected and isolated. Consequently, some individuals experience decreased mood as a broader life experience resulting from social media. Oddly enough, most individuals find themselves posting increasingly audacious material and personal views in order to get that coveted dopamine hit. What We Propose – Hit Reset! Hopelessly difficult times call for extreme measures. At Finding My Psych, we recommend the following. Understand, that each measure requires significant effort – Change and self-control are not in our DNA: Step away from social media for six months. This is the recommendation made by Jaron Lanier, writer and Silicon Valley father of AI. During this time, connect with others about what you discover and the impacts of social media on society. Delete all of your accounts and step away for 60 days. Understand, This is a full reset. Don’t simply put your accounts dormant. Obliterate them and start fresh at the end of 60 days. You will learn more about yourself than anticipated. Believe us, it’s profound! Go 80/20! Commit to creating a world where 80% of your life is engaged in analogue endeavours. The other 20% can be spent digitally. Write in a paper journal. Read and then gift your favourite magazine. Go shopping without your phone. Simply put, take your life back! The Counter Argument No sure you agree? Excellent! Empirical data on social media is lacking due to the relative age of the technology. Being informed means looking at a variety of perspectives. For an in depth counter argument, check out our article, “Social Media and Mental Health Benefits (Building Your Wellness Network)“ Suggested Reading – Jaron Lanier If you want a deep dive into reseting your online life, check out, “Ten Arguments For Deleting Your Social Media Accounts Right Now,” by Jaron Lanier.
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