The Stages of Behavior Change, Switching From a Fixed to a Growth Mindset. How to Take Ownership of Your Life and Enact Real Change!

We are joined by renowned psychologist and host of the Your Life in Process podcast, Dr. Diana Hill. Listen in as she unpack's new an innovative ways to enhance emotional wellness though the practice of acceptance.In this episode, you'll learn:-The number one tip for becoming more aware and focused in daily living....01:10-Becoming comfortable with discomfort through acceptance...04:20-Why do we go on autopilot and how does it impact emotional health?...10:02-Meditation as a stressor and what do about it.....13:00-Why self-compassion is key to emotional and mental health....17:20-What is psychological flexibility and how can becoming more psychologically flexible benefit your mental health?....32:34-Why is acceptance one of the, if not the, most important skill for emotional wellness?...46:10-Must we accept everything or can this turn into denial?...50:27-Should we be thinking "happy thoughts?"....57:59-The necessity for daily reflection and journaling...1:03:24Resources mentioned:Your Life in Process PodcastDr. Diana's ACT Daily Journal

Dr. Ben Rein, a Stanford University neuroscientist and social media phenom, joins the Hanu Health podcast to discuss the intersection between neuroscience and mental health.In this episode, you'll learn:-The funny coincidence of names as it relates to professions....00:00-How Dr. Ben manages stress as a neuroscientist with a busy schedule....05:15-Why cramming and "all-nighters" lead to less productivity....08:32-Dr. Ben's go-to and science-backed stress mitigation techniques....13:07-Why Dr. Ben started posting on social media and how he uses it to advance the field of neuroscience...20:02-Dr. Ben's take on misinformation as it relates to science in social media...28:45-What is empathy?....44:45-Is there a way to increase empathy?...50:45-What is Dr. Ben most excited about in the advancement of neuroscience?....1:07:25-And much more!Resources mentioned:Dr. Ben's WebsiteDr. Ben's Tik TokDr. Ben's Instagram

In this week's episode, we have an enlightening chat with psychologist Dr. Carissa Gustafson about using acceptance and commitment therapy (ACT) to get a handle on anxiety. Dr. Gustafson provides valuable insights on how a sense of lacking control can drive anxiety. She explains how ACT helps you accept what you can and can't control, and take action focused on the present moment. We also dive into powerful ACT concepts like mindfulness, cognitive defusion, and connecting behaviors to your core values. Dr. Gustafson emphasizes embracing all your experiences with compassion as opposed to avoiding difficult emotions. She shares extremely practical techniques to become more flexible and committed to the meaningful life you want. Get ready to learn research-backed tools to develop self-awareness, acceptance, and take value-aligned action when anxiety strikes! Some amazing highlights from our chat:2:30 - Dr. Gustafson explains how anxiety arises from wanting control to feel safe. She emphasizes accepting what you can and can't control.7:55 - How mindfulness helps relate to thoughts and feelings with open awareness rather than avoidance.13:40 - Dr. Gustafson talks about using cognitive defusion to become unstuck from anxious thoughts. She suggests thanking your mind for trying to protect you.21:15 - Dr. Jay asks about linking behaviors to values to enhance motivation for change. Dr. Gustafson agrees this is key.31:20 - Dr. Gustafson stresses embracing all experiences, even difficult emotions, with self-compassion rather than judgment.Buy Dr. Carissa's book Reclaim Your Life: Acceptance and Commitment Therapy in 7 Weeks on her website or Amazon.

In this podcast, I challenge the misconception that health professionals are immune to their own struggles. As a psychologist and co-founder of Hanu, I share my experiences with emotional stress and anxiety to show that anyone can face these challenges. It's time to prioritize mental health as a crucial foundation of our wellness plans.During the podcast, I discuss the power of mindfulness and being present in the moment. Breathing exercises are essential for embracing our emotional experiences. Additionally, I share my fitness routine, which includes Zone 2 and Zone 5 training for cardiorespiratory fitness. Join me on this journey to prioritize our mental health and embrace well-being through mindfulness, exercise, and other important aspects.0:00:00"Exploring Mental Health Struggles as a Mental Health Practitioner"0:03:08"The Importance of Mental and Emotional Health: My Personal Struggles and What I'm Doing About It"0:05:30Exploring Mental Health: My Journey of Self-Awareness and Self-Regulation0:10:50Exploring the Emotional Rollercoaster of Stress and Anxiety0:13:09Exploring My Journey to Mental Health Wellness0:14:47Exploring the Benefits of Mental Health Therapy Modalities0:16:54Heading: Exploring the Pros and Cons of Cognitive Behavioral Therapy (CBT)0:19:30Exploring Values-Driven Living: A Conversation on Emotional Awareness and Acceptance0:22:01Exploring Mindfulness and Diffusion Techniques for Anxiety Management0:23:51Exploring Mental and Emotional Health Through ACT and Exercise0:25:48Training for Improved Cardiovascular Fitness: A Discussion on Zone Two, Zone Five, and Vo2 Max Interval Training0:28:29Heading: The Benefits of Exercise and Nutrition for Mental and Physical Health0:30:12The Benefits of Optimizing Sleep and Autonomic Nervous System Regulation Through Diet, Exercise, and Mindfulness Practices0:39:37Exploring Emotional Wellness: A Discussion on Meditation, Hanu, and Walking as Tools for Self-Care0:41:24Exploring the Power of Accountability and Relationships for Mental Health0:46:23"The Benefits of Emotional Mental Health: A Conversation with Hanu Health"

We are back and we are back with an offering unlike anything we have every provided at Hanu! After many requests, Dr. Wiles is back in action in his role as a consultant and a coach! Tun in to learn all of the benefits of having Dr. Wiles as your coach, including how he can develop a tailored and personalized roadmap for enhancing your mental wellness, all powered by science and evidenced-based practices!Your mental health is important. It is time to partner with someone and Hanu wants to partner with you. Stop letting mental health problems like stress, anxiety, and depression lead you down a path of destruction. In this episode, you'll learn:-New offerings at Hanu, including the Hanu Certified Coaching Program; use code HCC500 for $500 off-Updates to the Hanu Stress Resiliency Score Algorithm -Introduction to the Hanu Consulting Platform-Who is Hanu Consulting for?-What are Dr. Jay's prior experiences and success stories?-How does the Hanu Consulting process work?-What is the goal of Hanu coaching?-How to get signed up at www.hanuhealth.com/consulting (limited spots)

The one thing that I've really wanted out of my podcast, but also just in general, is a lot more powerful female voices in the fields of health and wellness, performance, and biohacking. So when I had the opportunity to participate in a roundtable podcast, I immediately knew three incredible women who would make for a really good, well-rounded discussion.Mental health, wellbeing and stress impacts both males and females. But in the health and wellness community, a lot of the time the strategies and therapeutics are more pointed towards males. So for me, this episode scratches my own itch because conversations like these are such an underserved thing in our community.Let's meet our esteemed guests on today's Roundtable Podcast.Renee Belz and Lauren Sambataro - The Biohacker Babes PodcastMollie McGlocklin - Sleep Is a Skill PodcastIn this episode, you'll learn:-How Mollie structures her sleep architecture...02:31-Consistency vs Accuracy of sleep trackers...05:42-How Dr. Jay digests his sleep data...07:21-What trackers DO measure well...08:24-Renee’s advice if you’re not a crazy Biohacker!...10:36-Dr. Jay’s data routine...13:15-Renee’s advice & experience with REM...18:27-Can we shift our REM stages in the night?...23:01-Empower Sleep Ring for Sleep Apnea...26:03-Lauren’s ‘home sleep study’ & Alarm clock hack...30:02-Sleep Coaching with Whoop...33:37-Why we need consistent sleep/wake times...34:25-What Dr. Jay does to get back on track...40:01-Mollie’s sleep anxiety & “Do Nothing Method”...43:43-Renee’s biggest sleep struggle...46:22-Lauren’s preference with week to weekend sleep...47:48-Mollie’s “Circadian-crafted Day” and “Summer Hours”...49:20-Dr. Jay’s non-negotiable...51:25-Mollie’s personal sleep challenges & hacks...52:50-STUDY about Sheets...57:02-Renee’s travel sleep hacks...58:31

Jay Wiles and Patrick McKeown join forces once again to discuss the importance of self-awareness on stress relief and much more, including answering some listener questions!In this episode, you'll learn:-Discussion on stoic philosophy, Marcus Aurelius, etc...03:12-Resilience related to cognition and physiology...09:14-Lifelong learning, embracing new ways of viewing the world and one's craft...17:16-Tips on managing HRV and doing breath work while traveling...23:15-Entertaining worst-case scenarios only extends our pain and suffering...36:13-Listener Question #1: Natural pace vs. regimentation when it comes to breathwork...38:12-Listener Question #2: Alternate nostril breathing pros and cons...50:25-Listener Question #3: Is meditation or breathwork a better starting point for improving mental health?...1:10:40-And much more!Resources mentioned:The Obstacle Is the Way by Ryan HolidayThink Again by Adam GrantBreathe Right protocol

The very act of recording this podcast was...interesting. Four separate attempts, and an entire hour consumed before I could get the product I wanted to share with you.Frustrating as it was due to factors I won't get into here, I realized it's very much like the process of developing our Hanu wearable, (which you can buy at a massive 40% discount when you use discount code POD40 at checkout.)In this episode, I share the essential product development factors that the Hanu team and I have taken from Day 1. Bottom line is if your life isn't improved by using the product, all the data in the world won't do you a lick of good.I'll just leave it at that. Enjoy this short "walk and talk" episode!In this episode, you'll learn:-The roadmap of developing an advanced tech product like the Hanu wearable...05:55-Hanu is not an HRV company; HRV is the mechanism by which we measure the efficacy of the product...08:05-Direction is the most valuable component of the Hanu mission (how to get from Point A to Point B)...11:30-Data vs. outcomes in measuring the efficacy of the product, not to mention the quality of your life...13:20-Changing psychology before changing physiology...16:40-And more!Resources mentioned:Go to hanuhealth.com and use discount code POD40 for a fat 40% discount off the retail price. This offer is literally days away from being taken off the table, so if you're going to buy it, now's the time!

Why is real change so dang difficult? In this episode, Dr. Jay reveals a few personal struggles he's dealt with in his own life, and shares the stages of change, as well as practicable tips on enacting real and lasting change in your own behavior.In this episode, you'll learn:-How a psychologist found his true calling in the realm of fitness and behavior change...06:30-Dr. Jay visits the confession booth regarding his behavior and lifestyle from childhood to the present...12:20-Why real and permanent change is so difficult...21:03Internal locus of control is the key to personal accountability and ownership of your actions-The stages of change...27:25Pre-contemplationContemplationPreparationActionMaintenance(Relapse)-Commentary on "SMART" goals...34:45SpecificMeasurableActionableRealisticTimely-Cultivating a mindset of eschewing inaction...39:32-Steps to transitioning from a fixed mindset to a growth mindset...47:21Atomic Habits by James ClearAlways link goals with your values and aspirationsCombine behaviors with things you always do (K.I.S.S.)Establish a reward system for achieving your goalsAccountability enhances the success of behavior change by up to 42%-Education without action is meaningless...1:01:17Resources mentioned:-Atomic Habits by James Clear-The Hanu wearable. Use code POD40 to receive the wearable and one year of membership for 40% off the retail price of $299!

This episode is near and dear to my heart, for it fulfills a long-seated desire I've had when I got into the podcasting game years and years ago.The one thing that I've really wanted out of my podcast, but also just in general, is a lot more powerful female voices in the fields of health and wellness, performance, and biohacking. So when I had the opportunity to participate in a roundtable podcast, I immediately knew three incredible women who would make for a really good, well-rounded discussion.Mental health, wellbeing and stress impacts both males and females. But in the health and wellness community, a lot of the time the strategies and therapeutics are more pointed towards males. So for me, this episode scratches my own itch because conversations like these are such an underserved thing in our community.Let's meet our esteemed guests on today's Roundtable Podcast - the first of what we hope will be many such podcasts in the future!Renee Belz and Lauren Sambataro - The Biohacker Babes PodcastMollie McGlocklin - Sleep Is a Skill PodcastIn this episode, you'll learn:Deep Question #1: What did you eat for breakfast today?...10:30The importance of rotating foods in and out of the diet...16:16Differing viewpoints on mealtimes and eating patterns...24:40The ideal time to break your fast each day...36:12Listener question: Pros and cons of using mouth-tape while sleeping...48:30The folly of mindlessly copying your favorite health and fitness influencer for personal health decisions...57:40And much more!Resources mentioned:Levels HealthHanu HealthThe Biohacker Babes PodcastSleep Is a Skill Podcast Ben Greenfield Life PodcastViomeDr. Satchin PandaDr. Thomas DeLauerPatrick McKeownMyotapeOtter.ai transcription software