READ: Healthline article gives a good understanding of the proven benefits with healthy sleep patterns - CLICK HERE
READ: Medical News Today article validates information plus offers guides, tips and resources to improve and manage sleep - CLICK HERE
READ: If you want to track your sleep, this article gives you the best APP’s around and why they have been chosen. A great first step in being more aware of your sleep health - CLICK HERE
READ: Harvard University has an entire department dedicated to sleep research. CLICK HERE
WATCH: Meet Dr Matt Walker a thought leader in Sleep CLICK HERE
Videos: TED Talk by Dr Matthew Walker on Sleep is Your Superpower.
Articles: The Importance of Sleep for Health by Harvard Health.
Books: Why We Sleep by Matthew Walker and Take a Nap! Change Your Life by Sara Mednick.
READ: 7 Best Breathwork Techniques & Exercises to Use from Positive Psychology - CLICK HERE
READ: 10 Breathing Exercises to Try When You’re Feeling Stressed. CLICK HERE
READ: What Is Breathwork? By WEBMd CLICK HERE
Videos: Guided breathing https://www.youtube.com/watch?v=a14tldZcr44
Videos: Wim Hof's guided breathing sessions on YouTube.
Articles: "The Benefits of Breathwork" by Healthline.
Books: "The Oxygen Advantage" by Patrick McKeown.
Books: "The Healing Power of Breath" by Richard Brown and Patricia Gerbarg.
Articles: “The Benefits of Breathwork” in MindBodyGreen.
Session exercises:
CLICK HERE for a guided experience
Further exploration:
This breathwork takes 5 minutes to complete and was researched at Stanford University by Andrew Huberman to reduce high stress in the fastest possible time by expelling carbon dioxide quickly. The breathwork uses a technique called the Physiological Sigh - for a guided experience - CLICK HERE https://www.youtube.com/watch?v=a14tldZcr44
Andrew Huberman is a well-known neuroscientist and professor at Stanford University. He studies how the brain works, how it changes with experience, and how this knowledge can improve mental health and performance.
WATCH: What you do with your fork impacts everything by Dr Mark Hyman (TEDx Talk)
A light hearted talk on a topic which is challenging. Dr Hyman is well worth following on social media - his approach is kind and empathic... human really ;-) CLICK to WATCH
READ: Dirty Dozen and Clean 15 for beginners
How to eat better fruit and veg without the price of “organic” by greenmatters.com CLICK to READ
READ: The Blue Zones
A study conducted across the world in 5 communities with the longest living people over a period of 20 years.
LISTEN: Food Is Medicine: How Your Diet Can PREVENT Disease
Stanford professor & researcher Christopher Gardner, PhD shares the importance of personalized nutrition, evidence-based research, and why diet is the most under-appreciated, underutilized factor for preventing disease.
Videos: Documentaries like Forks Over Knives, The Magic Pill and interviews with Mary Ruddick.
Books: In Defence of Food by Michael Pollan.
Articles: The Basics of a Healthy Diet on Healthline.
READ: The importance of Natural Movement. Some wisdom around the importance of natural movement in PUBMED and in summary BLUE ZONES
READ: Top 5 reasons natural movement supports our health and happiness. A little food for thought why natural movement is important for us as humans, by evolvemoveplay.com CLICK HERE
WATCH: Dancing for enJOYment. Secret Sunrise is one dance experience which allows us to move with JOY and play. There are many others such as 5 rhythms, biodanza or movement medicine ;-) CLICK HERE
Videos: Natural movement exercises by MovNat.
Books: Move Your DNA by Katy Bowman.
Articles: The Importance of Natural Movement on Precision Nutrition.
READ: Why your brain needs more downtime
In this article Ferris Jabr in scientificamerican.com researches points to deliberate and scheduled downtime being critical for Well-Being. It's a lengthy read but very powerful CLICK HERE
WATCH: The Power of time out (TED)
Stefan Sagmeister - Every seven years, designer Stefan Sagmeister closes his New York studio for a yearlong sabbatical to rejuvenate and refresh their creative outlook. CLICK HERE
WATCH: How to turn off work thoughts during free time (TED)
Learn how to stop worrying about tomorrow's tasks or stewing over office tensions with three simple techniques aimed at helping you truly relax and recharge after work. CLICK HERE
WATCH: Headspace on Netflix - https://www.youtube.com/watch?v=Bxdog6a9OzY
WATCH: 5 minutes with Andrew Huberman - https://www.youtube.com/watch?v=Vi0_7idqcFI
WATCH: 10 minute guided meditation - https://www.youtube.com/watch?v=Gb9YxCC5WBw&t=39s
Videos: Guided meditations by Jon Kabat-Zinn
Books: The Relaxation Response by Dr Herbert Benson and Wherever You Go, There You Are by Jon Kabat-Zinn.
Articles: The Benefits of Rest and Relaxation on Psychology Today.
WATCH: Marc Bracket is the author of a book titled “Permission to Feel”. He is a professor at Yale University and leads a team at Yale University Centre for Emotional Intelligence. He has a collection of videos with authorities and people in the public eye who share their wisdom around allowing and understanding emotions, within their lives and professions - CLICK HERE
READ: Dr Susan Davids from Harvard University rose quickly to fame when she published an article in the Harvard Business Review magazine in 2013. Her concept of Emotional Agility and how to be “emotionally agile” captured the world's attention with a refreshing and accessible understanding of how to improve our emotional intelligence and awareness - CLICK HERE and the TED
DOWNLOAD: How We Feel APP from Apple or Google Play stores.
Videos: TED Talk by Brené Brown on The Power of Vulnerability.
Series (Netflix): Atlas of the Heart by Brené Brown
Articles: The Importance of Emotional Intelligence by Psychology Today.
Books: Permission to Feel by Marc Brackett.
WATCH: Marie Forleo is a businesswoman who supports others to build a business by giving away her secrets in video clips. She is one of those rare people that adds value and gives you her greatest secrets before she invites you into her service offering. In this video she gives us her best trick around gratitude from one of the world’s leading authorities on the subject - CLICK HERE
READ: This article can easily be your one stop shop for AWE of Gratitude. Its supported by research, had some really inspiring quotes, a list of 8 TED talks and is filled with practical guidance to find a gratitude practice that can work for you - CLICK HERE
WATCH: Martin Seligman is the person behind the website Positive Psychology. Watch a TED Talk where he presents his reasoning behind this noble necessary vision - CLICK HERE
Videos: Barbara Fredrickson’s lecture on The Science of Positivity.
Articles: The Benefits of Positive Thinking by Mayo Clinic.
Books: Positivity by Barbara Fredrickson.
READ or WATCH: Robert Waldinger is the third Director of the study Harvard Study of Adult Development, which is 86 years old since 1938 (the longest study of its kind). Community and social support has proven to be the most critical ingredient for a long and happy life CLICK TO READ or CLICK to WATCH
READ: Read what Dan Beutnner (who has studied Blue Zones for over 20 years) discovered in the 5 leading places in the world with the oldest and healthiest people CLICK to READ (article by Colleen Wachob and Jason Wachob - cofounders of mindbodygreen.com
READ: American Psychological Association has this to say and has a HUGE amount of research at the bottom of the article to give you deeper insight into just how powerful people are for our health CLICK to READ
Videos: Brené Brown’s TED Talk on The Power of Vulnerability.
Articles: The Importance of Social Connections by Harvard Health.
Books: Loneliness by John Cacioppo.
WATCH: This is Why Eating Healthy is Hard (Time Travel Dietician).
Let’s lighten this up a little. A parody around how we are fed what’s best for us ;-) CLICK to WATCH
READ: 5 Mindset Habits to make Clean Eating A Habit
Dana James shares how she helps her clients with the mental game of changing nutritional habits by mindbodygreen.com CLICK to READ
READ: My Crazy Sexy Meal Plan by Kris Carr (she is awesome ;-)
Kris is an amazing human with practical and sound advice when it comes to food. In this article she gives tips around planning, which is one of the biggest stumbling blocks around eating healthier.
WATCH: Trust your hunger and make peace with food by Eve Lahijani (TEDx UCLA)
An inspiring experience-based talk about Eve’s relationship with food and what it taught her about her life. Her relationship with food was a mirror for other aspects of her life. Food for thought ;-) CLICK to WATCH
Videos: Susan Albers’ talk on Mindful Eating.
Articles: Mindful Eating: The Art of Presence While You Eat by Psychology Today.
Books: Eating Mindfully by Susan Albers.
READ: Self Care can be the sum of all the other chapters combined, although it is important to highlight it separately in order to connect the dots as actions taken to care for our health across physical, mental, emotional and spiritual. In this article one of South Africa’s best training schools for coaching, psychology and counselling SACAP has this to say… CLICK HERE
WATCH: Brené Brown shares how her rise to fame from her TED Talk spiralled her out of control and experience - “being in the arena”. In self-care you will experience vulnerability - it's important to be aware of it and allow it on this path of health and healing CLICK HERE
READ: A little more about Self Care medically reviewed CLICK HERE
Videos: Kristin Neff’s TED Talk on The Space Between Self-Esteem and Self-Compassion.
Articles: The Benefits of Self-Compassion by Greater Good Magazine.
Books: Self-Compassion by Kristin Neff.
WATCH: The Placebo Effect - Stanford professor, athlete, and psychologist Alia Crum investigates how our mindset can affect health behaviours and outcomes. In her 2016 TEDMED Talk, Alia shares her research on placebos and encourages us to consider the placebo effect as more than a mysterious response to an inert substance. - CLICK HERE
READ: https://www.healthline.com/ Understanding Psychoneuroimmunology by Jill Seladi-Schulman, Ph.D. CLICK HERE
WATCH: Acclaimed psychiatrist Bessel van der Kolk, author of “The Body Keeps The Score,” discusses the widespread existence of trauma and how it manifests in our bodies - CLICK HERE
Videos: TED Talk by Dr Andrew Weil on integrative medicine.
Articles: The Science of Healing in Psychology Today.
Books: The Body Keeps the Score by Dr Bessel van der Kolk.
EXPLORE: Do optimists live longer? Of course, they do. This is a concise and easy read on CNN Health by Sandee LaMotte - CLICK HERE
READ: What is Positive Psychology? According to www.positivepsychology.com CLICK HERE
WATCH: HOPE is not wishful thinking. We can measure it and study it and its effects. Watch - The Science and Power of Hope by Chan Hellman who has studied HOPE for 12 years.
Videos: TED Talk by Shawn Achor on the happiness advantage.
Articles: The Benefits of Optimism in Greater Good Magazine.
Books: Flourish by Dr Martin Seligman and Positivity by Dr Barbara Fredrickson.
READ: Forbes - an excellent article around reinvention and all that comes with it CLICK to READ
WATCH: Paul Tasner | TED | Reinventing yourself can revitalize your life CLICK to WATCH
WATCH: Find Your WHY | Simon Sinek CLICK to WATCH
Videos: TED Talk by Dr Angela Duckworth on grit.
Articles: The Importance of Resilience in Harvard Business Review.
Books: Grit by Dr Angela Duckworth and Mindset by Dr Carol Dweck.
READ: How a Sense of Purpose in Life Improves Your Health. A more meaningful life is likely to be healthier as well. Here’s why CLICK HERE
WATCH: Robert Greene and Dr. Andrew Huberman discuss finding one's unique purpose and path in life. Robert Greene is a multiple New York Times bestselling author and expert on human psychology and behavior both at the individual and group levels and in the context of relationships, careers, and society. Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford University School of Medicine and host of the Huberman Lab podcast. CLICK HERE
WATCH: Listen to others who are exploring their purpose from every age and ethnicity CLICK HERE
Videos: TED Talk by Simon Sinek on How Great Leaders Inspire Action.
Articles: Finding Your Purpose in Psychology Today.
Books: Man's Search for Meaning by Viktor Frankl and The Gifts of Imperfection by Brené Brown.
READ: The Benefits of Good Stress. Sometimes, stress can actually be a good thing CLICK HERE
READ: The Science of Stress: How Does Stress Affect Our Brains and Bodies? CLICK HERE
WATCH: The Scientific Power of Meditation CLICK HERE
Videos: TED Talk by Jon Kabat-Zinn on Mindfulness and Healing.
Articles: The Benefits of Mindfulness in Mindful Magazine.
Books: Wherever You Go, There You Are by Jon Kabat-Zinn and The Miracle of Mindfulness by Thich Nhat Hanh.
