As of April 2021, there were over 2.1M podcasts and over 48M podcast episodes available for listening on our devices.
With several thousand new podcasts being uploaded each day, how do you find one worth tapping into?
My recent favorite is Kwik Brain episode #243 – How to GET UP from setbacks.
When it comes to health, how resilient are you?
In How to GET UP from setbacks, Jim Kwik and Dr. Heather Smith-Fernandez discuss five steps to nourish resilience following the GET UP concept.
The concept is simple. The steps are manageable and accessible. Here’s a recap of the episode.
Get-up – Literally. Get down on the floor and get back up…every day! This movement promotes strength, flexibility, and balance; three physical health aspects that can decrease your risk of falling. Consider doing your stretching exercises on the floor instead of from a chair. Get down on the floor to play with your children, your grandchildren, or a pet. Or, sit on the floor while you read a book.
Eliminate a meal – According to neuroscientist Mark Mattson, Ph.D., of Johns Hopkins University, intermittent fasting can boost thinking and verbal memory, lower blood pressure and resting heart rate, and promote weight loss which may reduce the risk of complications from diabetes. Consider skipping breakfast or lunch on occasion, but make sure you stay well-hydrated and balance the macronutrients (fat, carbohydrate, protein) during the meals that you do eat.
Turn off social media…for an hour, a day, a week, a month…including news. Known as a digital detox, minimizing screen time of any kind has been shown to reduce stress, improve sleep, allows for a more positive life perspective including a reduction in social comparison, helps maintain work-life balance, and promotes communication skills.
Unplug your Wi-Fi and turn off your phone during evening hours and through the night. The considerations around our exposure to electromagnetic fields (EMF) are numerous. Some research shows that exposure to low-frequency sources are harmless due to its lack of potency. Lesser known is the effect of EMF exposure over time.
Prayer or heart-centered meditation. As little as five minutes a day is known to bring about significant health benefits such as reduced heart rate, decreased anxiety and depression, improved memory, increased happiness, emotional stability, and enhanced creativity.
There are many ways to implement these self-nourishing steps for improving resilience. Grab a friend and take the GET UP challenge. As partners, you can keep one another accountable.
In need of extra support? Let’s connect. I will be happy to guide you on your journey.
Nourishing together makes us stronger.
References:
2021 Global Podcast Statistics, Demographics & Habits. (Updated April 10, 2021). PodcastHosting.org. Retrieved August 18, 2021, from https://podcasthosting.org/podcast-statistics/
Electronic & Magnetic Fields. National Institute of Environmental Health Sciences. Retrieved August 18, 2021, from https://www.niehs.nih.gov/health/topics/agents/emf/index.cfm
Intermittent Fasting: What is it and how does it work? Johns Hopkins Medicine. Retrieved August 18, 2021, from https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermittent-fasting-what-is-it-and-how-does-it-work
Kwik, J. (Host). How to GET UP from setbacks. [Audio Podcast Episode #243]. In Kwik Brain. https://jimkwik.com/kwik-brain-243-how-to-get-up-from-setbacks-with-dr-heather-smith-fernandez/
Mayo Clinic Staff. Reduce your risk of falling with daily floor time. (2020, January 23). Mayo Clinic. Retrieved August 18, 2021, from https://www.mayoclinic.org/reduce-your-risk-of-falling-with-daily-floor-time/art-20457591
