Episode 7

Published on:

31st Aug 2023

What is self care and why should I do it?

Self care impacts everything - your health, your relationships, your work. In this episode with Tom Weaver, we cover Tom's pillars of self care.

The 8 Pillars include:

Sleep - misconceptions, how to do it right, breathing at night, my strict boundaries, no screens 

Movement - how movement is different to exercise - the threshold being 5649 steps not 10,000 

Nutrition - how can we listen to our bodies, what you can do test it

Hydration - the liquid we drink, how much and how often

Breath - The nose not the mouth, What we are doing wrong, I could talk for more than 2 hours on this topic alone 

Stillness - The hardest one for me, stillness is more than meditation, 

Purpose - I can go into why I felt I needed to leave construction to do what I do now. 

Relationships - speaking to real people, being connected through other means than digitally. 

Resources and links

This book is all about our solutions at Beam to the Fundamentals we spoke about - Radical Self Care by Lianne Weaver 


Why We Sleep by Matthew Walker 


The Breath Library 

The BreathSource 

The Breath Cure by Patrick McKeown 


I use the BreathSource app for moments of stillness 


Sum: Forty Tales from After Lives by David Eagleman 


The Good Life by Robert Waldinger 


Subscribe and share

If you like this podcast, please subscribe to Mindset, Mood & Movement via your favourite podcast app. And if you have a friend who needs to hear this, please forward this episode on to them.

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.

Show artwork for Mindset, Mood & Movement

About the Podcast

Mindset, Mood & Movement
Human performance podcast for life and business
Feeling stuck, stressed and exhausted is bad for you, your health and your business. But it doesn’t have to be like this.

Sal Jefferies is a coach who helps founders overcome anxiety, build confidence and become healthy. This podcast will help you feel calm, confident and strong in life and business.

Sal has a unique coaching philosophy which integrates psychology, emotional regulation and embodied action. This podcast aims to share knowledge, skill and strategies from these 3 interwoven areas - mindset, mood & movement.

Each fortnight, Sal will be in conversation with a guest from a specialist field of human performance and behaviour. The week in between will be Sal's own shorter episode where he's goes deep into various topics - all created to give you the tools to become calm, confident & strong.

About your host

Profile picture for Sal Jefferies

Sal Jefferies

I believe in helping people become free - free of anxiety; to be authentic; to not worry of what others think of you. Free to create, to love and free to be calm, confident and strong.

I understand what it’s like to find life difficult, to deal with challenges and to feel lost; that’s why I over the last 15 years I have immersed myself in yoga, psychology and human behaviour. I have been on a journey of deep change and growth and I know at the core of most life choices is the desire for freedom and peace. I work with people who think deeply and feel deeply and looking to change, evolve and grow.

I don’t take myself too seriously and I bring a light and positive energy to my work. When I’m not coaching, I love reading and learning about anything to do with the human experience. I am also super active and movement is a big part of my life - running, swimming, strength training, doing yoga or enjoying being out with my dogs.