12. Life changing habits

Show Notes

Sun exposure, being active early in the day are all positive steps towards improving your wellbeing. But what other simple changes can we incorporate into our day? On today's podcast, Roger, Kelly and Sean share some of the habits they have incorporated into their day to improve health and productivity. 

Center for Integrated Behavioral Health - https://www.centerforibh.com/

Roger K. McFillin, Psy.D., ABPP - https://twitter.com/DrMcFillin_PsyD?s=20

Background Reading:

Roger's List

- 32 ounces of water with electrolytes first thing in the morning

- Forward ambulation and optic flow - 15-20 minute walk outside in natural light

- Exercise in a fasted state

- 15 minutes of meditation

- Delay coffee/caffeine intake until 90-minutes after waking 

 

Kelly's List

- 30 minute exercise in the morning / 10 days of 10 reps with kids

- Exercise for post-knee surgery benefit 

- "Edge thoughts" research and journaling

 

Sean's List

- Coffee routine as morning meditation

- Understanding own energy curve for personal productivity

- Don't wear sunglasses in the morning 

- Cook dinner when need to feel a sense of accomplishment 

- Nasal breathing

- Go for a walk after dinner 

- Strike a power pose before presentations

 

Additional Resources

3:25 Dr. Andrew Huberman Podcast - https://hubermanlab.com/

35:45 - Gate Control Theory of Pain 

54:45 - Mouth breathing vs. Nasal breathing and testosterone 

58:00 - Mirror neurons

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Creators & Guests

Host

Dr. Roger McFillin

Dr. Roger McFillin is a Clinical Psychologist, Board Certified in Behavioral and Cognitive Psychology. He is the founder of the Conscious Clinician Collective and Executive Director at the Center for Integrated Behavioral Health.

Host

Kel Wetherhold

Teacher | PAGE Educator of the Year | CIBH Education Consultant | PBSDigitalInnovator | KTI2016 | Apple Distinguished Educator 2017 | Radically Genuine Podcast

Host

Sean McFillin

Radically Genuine Podcast / Advertising Executive / Marketing Manager / etc.

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The Radically Genuine Podcast cuts through the noise of conventional mental health advice, offering an unfiltered exploration of what it truly takes to overcome life’s challenges. Dr. McFillin doesn’t shy away from controversial topics, tackling head-on the failings of the mental health industry and exposing the often-ignored realities of resilience.
Each episode features raw, honest conversations with survivors, experts, and freethinkers who challenge the status quo. From dismantling harmful psychiatric practices to uncovering ancient wisdom for modern well-being, this podcast goes where others fear to tread.
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