Pull Yourself Together: The Best Expert Advice to Make You Feel Incredible

Today’s episode is the guide that you need to create lasting change and uplevel in all areas of your life.

You will learn the 3 foundational habits that will transform your life and improve your productivity, wellness, health, and life balance.

These 3 habits are essential to your health, and you need to get them right. Renowned experts are here to give you their straight-from-the-lab advice on how to do each of these things in the optimal way and make them a habit you can stick with for life.

Consider the next hour an investment in your health and wellbeing. You can’t afford to miss it.

What should you listen to next?

You’ll love the full podcast episodes with each of the experts featured today:

Patrick McKeown, 5 Ways to Improve Your Breathing for Better Health (With the #1 Breath Expert in the World):  Apple I Spotify

Dr. Shane O’Mara, The Shocking Science and Benefits of Taking a Simple Walk:  Apple I Spotify ‍

Dr. Gina Poe, How to Get Better Sleep and Boost Your Learning, Memory, and Energy: Apple I Spotify

Dr. Neha Sangwan, The Surprising Link Between People Pleasing & Your Health: A Medical Doctor’s Recommendation on How to Say “No”: Apple I Spotify ‍

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• Disclaimer

‍In this episode:

• 6:10: 3 pillars of health that will make the biggest difference in your life.
• 8:03: When it comes to breathing, here’s what most people are doing wrong.
• 10:45: 75% of people with anxiety & panic disorder make this breathing mistake.
• 18:42: Effective breathing exercises to help you relax when your mind is racing.
• 22:32: How to ACTUALLY breathe normally, it’s not what you think.
• 27:12: What really happens in our brains and bodies when we are walking.
• 29:34: The science behind the phrase, “movement is medicine.”
• 34:55: Where the goal of getting 10,000 steps a day really came from.
• 39:45: ALL the reasons to make a habit of walking.
• 46:08: How the circadian rhythm plays a fundamental role in your ability to sleep well.
• 48:10: A sleep researcher's top tips to get better sleep starting tonight.
• 53:07: What’s a sleep cycle and why should we care about it?
• 56:20: The shocking connection between stress and illness

‍Today's Experts:

Patrick McKeown:

• Check out his many resources at The Oxygen Advantage.
• Find more resources on his YouTube channel.
• This is the book that got me thinking about my breath.
• Patrick has a FREE app to help you monitor your breathing.
• Follow The Oxygen Advantage on Instagram.

• Patrick McKeown: Nose-breathing vs. mouth breathing: the science.
• National Institutes of Health: Pediatric sleep disorders and special education.
• The Huff Post: Sleep problems in children linked to special education needs.
• CDC: Promoting sleep health in families with young children.
• Patrick McKeown: Investigating treatment of rhinitis with breathing techniques.
• National Library of Medicine: Effect of prayer and mantra on cardiovascular rhythms.
• Stanford Medicine: Your breath and anxiety.
• National Library of Medicine: Myofunctional therapy to treat obstructive sleep apnea

Dr. Shane O’Mara:

• Find out more about Shane on his website.
• Follow him on Instagram here.
• Sign up for his Substack here.
• Check out his blog on neuroscience, psychology, and science here.
• Check out his book about walking here.

• Harvard School of Public Health: Don’t stress about 10k steps; even 4,400 steps work!
• American Psychological Association: Want to boost your mental health? Take a walk.
• The Washington Post: Got 11 minutes? A daily brisk walk could lower risk for early death.
• Harvard School of Public Health: Walking daily may boost healthy aging
• Stanford University: A landmark study found that creative output increased by a whopping 60% when participants were walking
• National Library of Medicine: Walking improves memory and lowers memory loss
• Harvard Health: The benefits of walking with friends

Dr. Gina Poe:

• Follow her on Instagram here.
• Check out her academic page at UCLA here.

• CDC: Current recommendations for the amount of sleep you need, by age.
• National Inst. of Neurological Disorders: What happens when you sleep.
• Sleep Foundation: How sleep works.
• National Inst. of General Medical Sciences: What are circadian rhythms?
• The Lancet: Sleep deprivation and growth-hormone secretion.
• Columbia University: How sleep deprivation impacts mental health.
• Oregon Health & Science: Sleep may help to heal traumatic brain injuries.
• ABC News: How sleep eases emotional trauma.
• National Ctr. for Integrative Health: What you need to know about melatonin.
• UCLA Health: Sleep problems in teens.
• Johns Hopkins Medicine: Teens and sleep, how much is enough?
• Henry Ford Health: Lack of sleep can impact gut health.

Dr. Neha Sangwan:

• You can purchase Dr. Sangwan’s book, ‘TalkRx: Five Steps to Honest Conversations That Create Connection, Health, and Happiness’, here.
• Follow Dr. Sangwan on Instagram here.
• Find out more about Neah on her website.

• Forbes: How to let go of people pleasing
• Harvard Business Review: Stop being a people pleaser
• Washington Post: Are you a chronic people pleaser?
• Harvard School of Public Health: Linking childhood trauma to long-term health problems
• Forbes: 7 signs of perfectionistic overfunctioning
• Cleveland Clinic: How to set personal boundaries at work
• Harvard Business Review: A guide to setting better boundaries
• American Psychological Association: How stress affects your health
• Forbes: 7 unhealthy coping mechanisms
• The Wall Street Journal: Fix burnout - without blowing up your life

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