Mindset, Mood & Movement Sal Jefferies

In this mini-episode, I explain the concept of self-doubt and how it can act as a smokescreen, preventing individuals from taking action and moving forward. Self-doubt is a natural human state of mind, but if it becomes excessive, it can become maladaptive. I share insights into why self-doubt arises and offers strategies to overcome it.
Key Learnings:
1. Self-doubt stems from a need for certainty and a desire for safety, which can prevent us from taking risks.
2. Overidentifying with the outcomes of our actions and linking them to our self-worth can fuel self-doubt.
3. Failing to engage in discernment and intelligent decision-making can leave us stuck in a state of doubt.
4. To overcome self-doubt, we need to develop a healthy relationship with risk, avoid overidentifying with outcomes, and practice discernment in decision-making.
Show Notes:
00:00 - 01:00: Introduction to self-doubt as a smokescreen in the mind.
01:00 - 02:00: Self-doubt is natural, but it becomes maladaptive when it prevents us from moving forward.
02:00 - 03:00: The need for certainty and its connection to safety is a driving force behind self-doubt.
03:00 - 04:00: The relationship to risk and the ability to tolerate uncertainty are crucial for overcoming self-doubt.
04:00 - 05:00: Overidentifying with outcomes and linking them to our sense of self can fuel self-doubt.
05:00 - 06:00: The importance of not overly identifying with outcomes and separating actions from self-worth.
06:00 - 07:00: Discernment is the missing step in the loop that can help clear the smokescreen of self-doubt.
07:00 - 08:00: Strategies for practicing discernment and making intelligent decisions to overcome self-doubt.
08:00 - 09:00: Encouragement to apply the three strategies (relationship to risk, avoiding overidentification, and discernment) and seek help if needed.

In this episode, we tackle the important topic of the connection between menopause and the mind. Sally Garozzo, a specialist in this area, provides insightful perspectives on how menopause affects not just physical changes but also impacts a woman's mindset, emotions, behavior, and overall sense of self.
Key learnings:
1. Menopause is a complete life transition that goes beyond just physical symptoms. It affects a woman's mental health, decision-making, habits, and how she views herself and the world around her.
2. Common psychological symptoms during perimenopause and menopause include anxiety, insomnia, overwhelm, burnout, identity loss, and low mood or depression.
3. Understanding the changes happening during this phase is empowering and can help alleviate fear and confusion.
4. Practicing self-care, embracing biorhythms (sleep patterns, seasonal changes), and engaging in strength training can significantly improve both physical and mental well-being during this transition.
5. For business owners and entrepreneurs, it's crucial to reassess the alignment between personal values, goals, and the business vision, making adjustments as needed to accommodate the changes brought about by menopause.
Show Notes with Timestamps:
0:00 - 2:00 - Introduction to the topic of menopause and its impact on the mind.
2:00 - 6:00 - Sally's definition of the "mind part" of menopause and how it affects mindset, decisions, and self-perception.
6:00 - 10:00 - Psychological symptoms during perimenopause, such as anxiety, insomnia, and identity shifts.
10:00 - 14:00 - The importance of understanding and addressing psychological symptoms, rather than solely treating them with medication.
14:00 - 18:00 - Discussing the concept of "psychological homeostasis" and how menopause can disrupt familiar thought patterns and behaviors.
18:00 - 22:00 - Unpacking the role of guilt and the need to rebel against societal norms and expectations.
22:00 - 26:00 - The significance of aligning with natural biorhythms, slowing down, and listening to the body's needs.
26:00 - 30:00 - Embracing an existential perspective and facing the finitude of life to prioritize self-care.
30:00 - 34:00 - The benefits of strength training and physical activity for mental and physical well-being during menopause.
34:00 - 38:00 - Advice for business owners and entrepreneurs on aligning personal values, goals, and business vision during menopause.
38:00 - 40:00 - Closing thoughts and encouragement for listeners to reflect on the key learnings.

In this episode, I discuss how our minds can get stuck in unhelpful patterns of thinking and behaviour, which I refers to as "psychological homeostasis." I share my personal experience with perfectionism and anxiety and outlines a 4-step process to break free from these patterns.
Key Points:
1. Our minds try to maintain a state of "psychological homeostasis," defaulting to familiar thought patterns and behaviors, even if they are maladaptive.
2. To change these patterns, we need to understand the thinking, emotions, meanings, and physical sensations associated with them.
3. The four-step process involves: identifying thoughts and narratives, recognizing emotions, unpacking the underlying meanings, and observing physical sensations and posture.
4. By addressing all these aspects, we can disrupt the "homeostatic rigidity" and shift our baseline to a more helpful state.
Show Notes:
0:00 - Introduction to the topic of psychological homeostasis.
1:00 - Explanation of physiological homeostasis and its parallel in the psychological realm.
2:00 - Discussion of status quo bias and how our minds can get stuck in unhelpful patterns.
3:00 - Personal example of perfectionism and anxiety.
4:00 - The four-step process to break free from patterns: thoughts, emotions, meanings, and physical sensations.
5:00 - Importance of understanding the emotional charge and its connection to the nervous system.
6:00 - Unpacking the deeper meanings associated with the pattern.
7:00 - Observing and embodying the physical sensations and posture related to the pattern.
8:00 - How changing physiology and breath can disrupt the pattern and shift the baseline.
9:00 - Encouragement to try out the process and seek feedback.
Get in touch with Sal
If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you

Summary:
This podcast conversation is with Tom Waldron, a movement specialist who works with biomechanics and the body. Our discussion revolves around the importance of understanding and working with the body to improve overall well-being, performance, and life experience. Tom emphasises the interconnectedness of physical, mental, and emotional aspects, and how addressing issues in one area can positively impact other areas.
There are some fantastic things to learn - key points below!
Key Points:
1. Understanding the schema of the body and knowing where the joints are located is crucial for proper movement and function.
2. Applying the right amount of tension in the body is necessary for optimal performance and avoiding excessive strain or injury.
3. Addressing physical pain or limitations can also alleviate stress and improve emotional well-being.
4. Engaging in movements and exercises that complement the body's natural functions and evolutionary design can enhance overall health and vitality.
5. Managing energy levels through proper sleep, posture, and mindfulness practices is essential for overall well-being.
6. Developing awareness of energy mismanagement and addressing it can help optimise energy utilisation.

Show Notes:
0:00 - Introduction to Tom Waldron and the topic of working with the body.
3:00 - Tom's approach to understanding a client's goals and needs.
5:00 - The interconnectedness of physical, mental, and emotional well-being.
7:00 - Understanding and addressing psychosomatic aspects of pain.
9:00 - Giving clients the experience of what they want and teaching them how to reproduce it.
12:00 - The importance of knowing where the hip joints are located for proper movement.
16:00 - Working with forces and tension in the body.
21:00 - The influence of thoughts and visualization on physical movements.
24:00 - Addressing lower back pain by modifying movements and increasing tolerance.
28:00 - Challenging the orthodoxy of diminished health and mobility with age.
33:00 - Motivating clients by highlighting the undesirable consequences of inaction.
37:00 - The privilege of having an able body and the ability to move.
41:00 - Focusing on the body's natural functions, such as walking and throwing.
45:00 - Energy management and minimizing energy leakage through optimal alignment.
48:00 - The importance of sleep and rest for energy management and injury prevention.


Get in touch with Sal
If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.
Get in touch with Tom
Tom how's the range of fascinating workshops and trainings. Please let Tom know you've listened to this episode with me. You can contact him here.

In this episode, I share a personal story about dealing with a flare-up of my autoimmune condition, Ulcerative Colitis.
Despite being in great physical shape from regular training, my health was suddenly taken away, leaving me in severe pain, weakness and a dark mental state. I discuss the importance of radical acceptance, self-compassion and listening to your body's needs during such challenging times.
While nothing lasts forever, having processes to get through the lows is crucial.
Get in touch with Sal
If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.
Key Learnings:
1) Don't buy into the hype that you can be "bulletproof" - everyone can experience setbacks with their health or circumstances beyond their control.
2) When your health is compromised, practice radical acceptance rather than resistance, which only causes more suffering.
3) Be self-compassionate. As a man, I've struggled with feelings of weakness and shame, but self-kindness is vital.
4) Truly listen to your body's signals and intuition about what it needs, whether it's rest, gentle foods, etc.
5) Appreciate that difficulties are cyclical and temporary - "nothing lasts forever" is an empowering perspective.
Show Notes:
0:00 - 2:00 Intro and background on being in great physical shape initially
2:00 - 5:00 Health crash from ulcerative colitis flare-up and dark mental state
5:00 - 7:00 Importance of acceptance over resistance, self-compassion
7:00 - 9:00 Listening to the body's needs, cycles of health/challenges
9:00 - 10:00 Currently feeling better, offer to connect on autoimmune issues

This podcast episode features an insightful conversation with my guest, Kristin Stovern, focusing on women's health and the importance of understanding the holistic nature of health. Kristin emphasizes that health encompasses not just physical well-being but also mental, emotional, and social aspects. She discusses the significance of menstrual cycles as vital signs, providing a detailed explanation of the different phases and how they influence a woman's energy levels, emotional state, and overall health.
Kristin highlights the need to address women's health issues, particularly in the United States, where there is a maternal health crisis and a lack of research and understanding surrounding women's health concerns. She encourages women to embrace their worth and advocate for themselves, challenging the societal norms and biases that have often dismissed or undervalued women's health experiences.
Key Learnings:
1. Health is holistic, encompassing mind, body, relationships, and environment.
2. Menstrual cycles are vital signs that provide insights into a woman's overall health and well-being.
3. Understanding the different phases of the menstrual cycle (follicular, ovulation, luteal) and their associated hormonal changes can help women navigate their energy levels, emotional states, and physical needs.
4. Movement, sunlight exposure, and strength training can positively impact hormonal health and overall well-being.
5. Women's health issues, particularly in the United States, have been underrepresented, and women often face dismissal or bias in healthcare settings.
6. Embracing self-worth and advocating for oneself are crucial steps in improving women's health experiences.
7. Acknowledging and validating women's experiences, trauma, and emotions can contribute to personal growth and better health outcomes.
Show Notes:
Show Notes with time stamps: (feel free to jump to a section of you preference)
​​​​​​​
Introduction [00:00 - 01:30]
- Overview of the episode's focus on better health for women
Defining Better Health [01:30 - 03:00]  
- Holistic view of health: mind, body, relationships, environment
- Importance of looking at health from an integrated perspective
Women's Health Crisis [03:00 - 06:00]
- Maternal health outcomes as a benchmark for a nation's health
- Worsening maternal health crisis in the U.S. despite medical advancements
- Disproportionate impact on Black and Brown communities
- Need for empowering individuals to drive positive change
Meeting People Where They Are [06:00 - 09:00]
- Importance of understanding individual circumstances and barriers
- Asking questions to grasp the full context before advising
The Menstrual Cycle as a Vital Sign [09:00 - 16:00]
- Menstrual cycles provide insight into overall health and hormonal function
- Overview of the follicular, ovulation, and luteal phases
- How cycles influence energy levels, moods, nutrition needs
- Importance of listening to your body's cyclical needs
Integrative Approach to Emotions & Mental Health [16:00 - 29:00]
- Interconnectedness of hormones, organs, and emotional experience  
- Looking at the full context: sleep, relationships, diet, medications, etc.
- Using self-awareness to navigate emotions through cyclical changes
The Power of Movement [29:00 - 38:00]
- Benefits of movement for hormonal balance and mental health
- Importance of strength training for longevity, bone health, preventing dementia
- Even 10-15 minutes per day can make a significant difference
Identity, Self-Worth & Leaving a Legacy [38:00 - 58:00]
- How...