Today on the podcast:

I’m mixing it up with a solo podcast this week and expanding on a recent blog post that I wrote.

It’s a slightly different format to normal so hopefully you enjoy it.

Episode Outline

  • 06:00 Journaling
  • 09:34 Do something that you love
  • 11:36 Work out regularly
  • 13:05 Walk more
  • 15:25 Minimize processed food
  • 16:16 Meditation
  • 18:51 Take a probiotic
  • 19:26 Sleep well
  • 22:02 Track your recovery
  • 24:23 Have a cold shower
  • 26:36 Go to a sauna
  • 28:51 Have good sex
  • 30:54 Write down what bothers you
  • 32:01 Talk to a friend
  • 34:03 Book a therapist
  • 36:06 Tell someone close to you that you love them—and mean it
  • 38:41 Watch your favorite movie or sport
  • 39:43 Read books on anxiety
  • 44:42 NEVER comfort eat
  • 47:56 NEVER complain to other negative people
  • 51:37 NEVER think that it will go away by itself

Key Points

  • By default, humans are hardwired to see situations from a negative point of view. This is an evolutionary trait that kept our ancestors alive thousands of years ago. When we have anxiety, you need to rewire your brain towards things that are more positive. Journaling and meditation are great ways to do this. Also, doing something that you love and working out on a regular basis—even getting in a daily walk and having good sex—anchors you in the present, to find joy in the now. It may also help to gain perspective on your situation by talking to a friend or even a therapist, or to read books on anxiety. On the other hand, never confide in negative people or sit there and think the negativity will go away by itself.
  • Most people are unaware that the health of your gut microbiome has a direct impact on your mental health. This is because 95% of your serotonin is produced in your gut. Minimize processed food and take a probiotic. Never let food become a coping mechanism (i.e. emotional eating).
  • Recovery is probably the cornerstone of keeping stress and anxiety at bay, with quality sleep being the number one priority. Along with this, make sure you track your recovery in between bouts of physical exercise. Regular cold showers, and even short visits to the sauna, kill two birds with one stone—helping to fast-track recovery while building mental resilience.

Powerful Quotes by Brian

  • 95% of our serotonin—your “happy hormone”—is produced in your gut. A disruptive gut microbiome is going to have an impact on your mental health overall.
  • Sleep is the one foundational pillar on which everything else is affected.
  • If you’re a positive person and you’re around negativity, it’s very difficult to not get drained or pulled down into it.

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