10 Weeks of Conversations: My Personal Takeaways

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Last week was our final episode of season 14, and whilst we gear up for an exciting season ahead, I wanted to take a moment to reflect on some of my favourite moments from season 14.?

We’ve just released our Be Well Moments, and I’ve handpicked a few that really stood out to me. These shorter clips are perfect for when you’re short on time but still want that dose of science-backed health content. Whether it’s a revealing insight into the link between mental health and picky eating, a raw conversation about failure, or a deep dive into why so many of us struggle with self-compassion, I’m confident you’ll find something that speaks to you.?

And, of course, stay tuned, because in just a few weeks, we’ll be launching season 15 with such an exciting guest in a UK podcast exclusive. I promise you, you won’t want to miss it. (Hint - I have been sharing a fair bit of his work on my Instagram recently - can you guess who it is?)?

Take a moment for yourself today, dive into these clips, and let’s continue learning together about how to live well and be well.?

The Science of Self-Compassion, with Dr. Kristin Neff

My 3 Key Takeaways:

1. Can self-compassion really improve health behaviours?

Yes! Research shows it helps reduce emotional eating and fosters healthier choices. For example, in the "Donut Study," participants who practiced self-compassion after eating a donut were less likely to overeat later compared to those who felt guilty.

2. How does self-compassion prevent burnout? It works by:

• Encouraging rest and setting boundaries.
• Reducing self-blame and promoting emotional resilience.
• Helping maintain care and empathy, even in stressful situations.

3. How can I start practicing self-compassion daily?

Self-Compassion Break: Take 1-2 minutes to acknowledge your pain, remind yourself that struggle is human, and speak kindly to yourself.

Write a Self-Compassionate Letter: Address yourself like you would a close friend in need.

Practice Mindful Movement: Tune into your body’s needs with gentle, compassionate stretching or movement.

Listen here.

Master Your Mindset and Breath, with Li Karlsén - World Champion Freediver

My 3 Key Takeaways:

1. Be Your Own Soulmate

Li stresses the importance of self-compassion and becoming your own soulmate, because learning to love and trust yourself is essential for navigating life’s challenges. Treat yourself with the same care and encouragement you would offer a close friend or partner. By following these steps, you can cultivate resilience, face your fears, and push through your personal boundaries to achieve greater things in life.?

2. Visualise Success Before It Happens

Li emphasises the power of visualisation in preparing for her extreme dives. She visualises not only the success but also the emotional and physical state she will need to be in to achieve her goal. This technique can be applied to any challenging task or situation by mentally rehearsing success to build confidence and readiness.

?3. Overcome Fear Through Curiosity

Rather than being overwhelmed by fear, Li reframes it as curiosity. Instead of thinking about the worst-case scenario, approach your challenges with a sense of curiosity about what’s possible when you push beyond fear.

Listen here.

The Brain-Damaging Diet, with Dr. William Li

My 3 Key Takeaways:

1. The Link Between: Restrictive or "Picky" Diets & The Mental Health Risks

A study involving 187,000 participants found that individuals with restrictive diets (e.g., primarily vegetarian) had higher levels of anxiety and were more prone to mental health issues. The solution? Aim for a diverse and balanced diet, including a variety of vegetables, fruits, and lean proteins. A broader diet supports a healthier gut microbiome, which is linked to better brain health and lower inflammation.

2. The Link Between: Sleep Deficiency and "Toxin" Buildup in The Brain

The brain’s glymphatic system, which clears out toxins, operates mainly during deep REM sleep. A lack of sleep leads to brain fog, cognitive issues, and the buildup of harmful waste products in the brain. So - prioritise 7-9 hours of sleep per night, create a sleep-friendly environment by reducing blue light exposure from screens before bed, and engage in a relaxing routine to enhance REM sleep quality.

3. The Link Between: Physical Inactivity & Brain Health

A lack of physical activity leads to poor blood circulation, which reduces the flow of oxygen and nutrients to the brain, impacting cognitive function and mental health. To optimise your brain health, engage in regular physical activity, aiming for at least 150 minutes of moderate exercise per week (walking, swimming, cycling), which improves circulation, reduces inflammation, and enhances brain function.

Listen here.

Let me know what your big takeaways were from this season's episodes in the comments.

And thank you for reading - don’t miss the great guests we have next season, here's a teaser:

• A speaker and poet who shares some of the most profound and inspiring quotes and advice on his Instagram page
• An author and journalist who can teach all of us a thing or two about productivity
• A doctor who knows the science of plant-based nutrition

Episode & Newsletter Partners

A HUGE thank you to these two wonderful brands for partnering with Live Well Be Well for season 14.??

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