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My Instruction Manual

Author: Keith McArthur

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When Keith McArthur got a second chance at life, he was determined not to waste it. After his little sister gave him a life-saving kidney, Keith set out to learn how to be happier and healthier, have amazing relationships, and achieve his biggest goals and wildest dreams. Learn along with Keith as he interviews bestselling self-help authors, inspiring visionaries, and
experts in fitness, nutrition, mindfulness, and much more.
69 Episodes
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67: Becoming a Winner by Losing Everything
Over the course of a year, Michael Levitt lost his health, his job, his house and his car. Along the way, he found answers about how to live his life better. He joins us this week to talk about his book 369 Days: How to Survive a Year of Worst Case Scenarios. Feedback / Connect: Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Download a free copy of 18 Steps to Own Your Life by clicking HERE Purchase Winning Resolutions HERE Episode 67 Show Notes [00:00] Welcome and Intro [2:20] Featured interview with Michael Levitt Michael is author of 369 Days: How to Survive a Year of Worst Case Scenarios and he hosts the Breakfast Leadership podcast. In this conversation, Keith and Michael discuss: How Michael got everything he wanted by age 40 --- and it was slowly killing him Michael's heart attack Michael loses his job and car Why losing his house made Michael feel fully at peace Why Michael feels like he need to lose everything in order to win How the right morning routine sets up your day for success [33:00] Michael's Instruction Manual 1. What are the habits you maintain every day to stay happy and healthy? Get a good night of restful sleep, exercise frequently, eat foods rich in nutrients + triage his calendar  2. What personal development book do you recommend? Sometimes You Win. Sometimes You Learn by John C. Maxwell 3. Favorite personal mantra / inspirational quote "A pessimist is an optimist with experience." --- Chuck Daily 4. What's your one guilty pleasure? The Monte Cristo sandwich from Branigan's Irish Pub 5. When your time comes, how do you want to be remembered?  As somebody that survived a lot of lousy situations and came out of it better and made the world better by sharing those experiences. Where to find Michael Website: BreakfastLeadership.com Podcast: Breakfast Leadership
66: Escape Your Life's Prisons with Melissa Monte
Melissa Monte entered her own personal prison when she was sexually assaulted at a party at 15 years of age. She masked the pain with drinking, drugs, bad relationships, and an eating disorder. She didn’t know how to break free. But incredibly, the path for Melissa to escape her demons came when was stuck for a week in a physical jail. Melissa is the creator and host of the excellent Mind Love podcast. She joins us in this episode of the My Instruction Manual podcast to outline the steps she took to escape from the prisons of her life. This episode also features our nutrition contributor Michelle Jaelin who takes us through her own personal instruction manual for life. Feedback / Connect: Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Download a free copy of 18 Steps to Own Your Life by clicking HERE Purchase Winning Resolutions HERE Episode 66 Show Notes [00:00] Welcome and Intro [2:37] Featured interview with Melissa Monte Melissa Monte is creator and host of the Mind Love podcast. In this conversation, Keith and Melissa discuss: How Melissa's life went from sunshine to darkness at 15 years What Melissa learned about herself during the eight days she spent in jail How asking herself questions helped Melissa to turn her life around The importance of feeling our feelings Becoming a more positive person by surrounding yourself with positive people [24:40] Melissa's Instruction Manual 1. What are the habits you maintain every day to stay happy and healthy?  Her morning routine, which includes meditation, movement, singing and writing in her gratitude journal  2. What personal development book do you recommend? I Am The Wordby Paul Selig 3. Favorite personal mantra / inspirational quote  "If you're not consciously creating, you are consciously deteriorating." - Melissa Monte 4. What's your one guilty pleasure? The Bachelor 5. When your time comes, how do you want to be remembered?  As someone who helps people realize their power Where to find Melissa Website + Podcast: Mindlove.com [32:25] Nutrition contributor Michelle Jaelin shares her instruction manual for life Michelle Jaelin is both a trained artist and a Registered Dietitian who is known as The NutritionArtist. She appears regularly as in newspapers, magazines and on television as an expert in healthy eating. 1. If you had to pick one music album as the soundtrack to your life, what would it be? An eclectic mixtape with songs in multiple languages, because of her interest in different cultures. 2. What's one personal development myth you want to dispel? That you can make everything better with positive thinking alone 3. Name one unusual or surprising gadget you couldn't live without. Her alarm clock, which slowly lights up and slowly gets louder 4. What does a "bad day" look like to you and what are the steps you take to turn it around?   A day where nothing goes right. She turns her day around by making her goals as small as possible. 5. What is your biggest goal or wildest dream? Grow her business to the point where she can hire someone to work for her full time. Where to find Michelle: Twitter: @nutritionartist  Instagram: /nutritionartist Facebook: /nutritionartistRD
65: In Praise of Sisters with Daisy Buchanan
Two years ago, my kidneys were failing. Luckily for me, I have two amazing sisters who were both ready and willing to donate a kidney to me. My sister Fiona was the first to go through the extensive testing process, but she wasn’t a good match. Next, my sister Stephanie get tested and doctors gave the thumb up. I am so grateful that Fiona and Stephanie were both willing to do this for me. This episode is all about sisters, and I dedicate it to them. Our featured guest is Daisy Buchanan. She joins us to talk about her latest book The Sisterhood: A Love Letter to the Women Who Have Shaped Me. Daisy is a UK-based author, journalist and TV personality. Feedback / Connect: Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Download a free copy of 18 Steps to Own Your Life by clicking HERE Purchase Winning Resolutions HERE Episode 65 Show Notes [00:00] Welcome and Intro [2:39] Featured interview with Daisy Buchanan Daisy Buchanan is a UK-based author, podcaster, and journalist. Her latest book is The Sisterhood: A Love Letter to the Women Who Have Shaped Me. On her You're Booked podcast, Daisy asks authors about the books on their shelves. She first appeared on My Instruciton Manual in Episode 16, where she discussed her book How To Be a Grown Up. In this conversation, Keith and Daisy discuss: How sisterhood relationships aren't always with biological sisters What it was like to grow up in a house with six daughters and no brothers and how her father dealt with it How Keith and Daisy were both raised by feminist fathers Why Miss Piggy was Daisy's role model when she was growing up Gender in advertising Famous sister families: The Bennets from Pride and Prejudice vs. the Kardashians Whether Bridget Jones was the inspiration for the Millennial obsession with adulting [30:00] Daisy's Instruction Manual, Part II 1. If you had to pick one music album as the soundtrack to your life, what would it be? Plastic Letters by Blondie 2. What's one personal development myth you want to dispel? The idea that quitters never win and winners never quit 3. Name one unusual or surprising gadget you couldn't live without. Her bed of nails, which mimics acupuncture 4. What does a "bad day" look like to you and what are the steps you take to turn it around?   When she beats herself up for not being productive enough Daisy mentions Yoga with Adrienne 5. What is your biggest goal or wildest dream? To finish her first novel by the end of the year Where to find Daisy Instagram: @thedaisybee Twitter: @notrollergirl
64: The Power of Priorities with Laura Vanderkam
Laura Vanderkam, author of Off the Clock, talks about her new fable/novel Juliet's School of Possibilities. And host Keith McArthur puts fitness contributor Kathleen Trotter on the hot seat with a series of rapid-fire questions. Feedback / Connect: Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Download a free copy of 18 Steps to Own Your Life by clicking HERE Purchase Winning Resolutions HERE Episode 64 Show Notes [00:00] Welcome and Intro [2:50] Featured interview with Laura Vanderkam Laura is author of several productivity and time management books. Her most recent book is Juliet's School of Possibilities. Her TED Talk on how to gain control of your free time (embedded below) has been viewed more than 10-million times. Laura is also the co-host of the Best of Both Worlds podcast. Laura first appeared in episode 44. In this conversation, Keith and Laura discuss: Why Laura chose to write a fiction book about productivity The importance of "forest time" The novel's main lesson: "Expectations are infinite. Time is Finite. We are always choosing. Choose well. How to deal with infinite expectations The folly of inbox zero Every moment is a choice Laura's podcast "Best of Both Worlds." [18:55] Laura's Instruction Manual, Part II 1. If you had to pick one music album as the soundtrack to your life, what would it be? Indigo Girls Greatest Hits 2. What's one personal development myth you want to dispel? That getting to "inbox zero" is a worthwhile goal 3. Name one unusual or surprising gadget you couldn't live without. Her plug-in griddle for pancakes and grilled cheese sandwiches 4. What does a "bad day" look like to you and what are the steps you take to turn it around?   A day when there's frustrations with things out of your control like a plane delay. 5. What is your biggest goal or wildest dream? To keep writing fiction and non-fiction [26:20] Where to find Laura Website: lauravanderkam.com [27:15] Fitness contributor Kathleen Trotter takes rapid-fire questions Kathleen Trotter is author of Finding Your Fit: A Compassionate Trainer's Guide to Making Fitness a Lifelong Habit In this conversation, Keith and Kathleen discuss: Why Kathleen packs bell peppers in her purse Why the #fitness hashtag makes Kathleen wants to follow someone The best places in the world to run Where to find Kathleen KatheenTrotter.com Instagram: KathleenTrotterFitness Twitter: KTrotterFitness Facebook: KathleenTrotter
63: 10 Secrets to a Better Life
We all want to live better lives. In this special episode, host Keith McArthur brings back 10 of his favorite guests and asks them to share the most important life lesson they've ever learned. Feedback / Connect: Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Download a free copy of 18 Steps to Own Your Life by clicking HERE Purchase Winning Resolutions HERE Episode 63 Show Notes [00:00] Welcome and Intro [1:35] Cait Flanders: Don't be Afraid to Fail Cait Flanders is the author of The Year of Less: How I Stopped Shopping, Gave Away My Belongings, and Discovered Life is Worth More than Anything You Can Buy in a Store Cait also appears in Episode 62. Listen here. [4:51] Kristen Meinzer: Forgiveness is overrated Kristen is co-host of the By the Book podcast. Kristen works full-time in the podcast industry as a producer and host. Kristen also appears in Episode 45. Listen here. [8:19] Chris Browning: Bad things get better when you talk about them Chris Browning is the California-based accountant behind the popular Popcorn Finance podcast. He launched the podcast after he and his wife got out from under $27,000 in debt Chris also appears in Episode 41. Listen here. [11:54 ] Gretchen Rubin: The biggest failures teach the biggest lessons Gretchen Rubin is New York Times bestselling author of multiple books including The Happiness Project, Better Than Before, and The Four Tendencies. Gretchen also appears in Episodes 50 and 51. Listen here and here. [13:49] Laura Vanderkam: Hard work pays off Laura is author of several productivity and time management books. Her most recent book is Off the Clock: Feel Less Busy While Getting More Done. Her TED Talk on how to gain control of your free time has been viewed more than 10-million times. Laura is also the co-host of the Best of Both Worlds podcast. Laura also appears in Episode 44. Listen here. [18:00] Shawn Francis: Hold yourself accountable Shaun Francis is author of Eat Move Think: The Path to a Healthier, Stronger, Happier You. He is the CEO of Medcan, a Toronto-based company that provides holistic health services. Shawn also appears in Episode 42. Listen here. [21:45] Kerry Rowett: Trust Yourself Kerry is author of Align + Attract: Align Your Energy to Create a Business You Actually Love. She is a Holistic Kinesiologist living in Adelade, Australia. Kerry also appears in Episode 46. Listen here. [24:40] Mark Hamade: Don't be happy with second best Mark Hamade is a fitness enthusiast, an entrepreneur, a business coach, a Lebanese immigrant, a former Marine, and a cancer survivor. He set a resolution to lose more than 200 pounds. Mark also appears in Episode 58. Listen here. [26:55] Kathleen Trotter: Movement is non-negotiable Kathleen Trotter is author of Finding Your Fit and Your Fittest Future Self. She is My Instruction Manual's regular fitness contributor, and a Toronto-based personal trainer with a degree in exercise science. Kathleen also appears in Episode 61. Listen here. [32:00] Allison Melody: The body is designed to heal itself Allison Melody is host of the Food Heals podcast. By her 25th birthday, Allison lost both her parents to cancer. This led her to explore non-traditional healing methods, including nutrition. Allison also appears in Episode 43. Listen here.
62: The Year of Less with Cait Flanders
Cait Flanders gave up shopping (and take out coffee) for a year. It turned out to be the most difficult year of her life - and not for the reasons you'd expect. Cait Flanders is the author of The Year of Less: How I Stopped Shopping, Gave Away My Belongings, and Discovered Life is Worth More than Anything You Can Buy in a Store. She joins us today to talk about her shopping ban, and the important life lessons she learned along the way. Feedback / Connect: Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Download a free copy of 18 Steps to Own Your Life by clicking HERE Purchase Winning Resolutions HERE Episode 62 Show Notes [00:00] Welcome and Intro [1:53] Featured interview with Cait In this conversation, Keith and Cait discuss: How Cait got out of debt before the Year of Less The rules behind Cait's shopping ban How the shopping ban got harder as Cait's life got harder when Cait lerned her parents were getting divorced Cait's Black Friday slip What Cait learned from the shopping ban Why the shopping ban was more of a browsing ban [32:30] Cait's Instruction Manual 1. What are the habits you maintain every day to stay happy and healthy?  Go for a walk or hike every day Go to bed early and wake up naturally  2. What personal development book do you recommend?  Notes on a Nervous Planet by Matt Haig 3. Favorite personal mantra / inspirational quote    "We need much less than we think we need." attributed to Maya Angelou, but source not available "What consumes your mind controls your life." Cait adds "and your finances." 4. What's your one guilty pleasure?  Taking a long epson salt bath  5. When your time comes, how do you want to be remembered?  As someone who helped people to realize that it's possible to change your life, but it's not always going to be easy. [38:15] Where to find Cait Website: CaitFlanders.com Instagram: @caitflanders 
61: Your Fittest Future Self with Kathleen Trotter
Fitness is about more than exercise. It's also about nutrition and mindset according to Kathleen Trotter, author of the new book Your Fittest Future Self. She joins us in this episode to talk all things health. Feedback / Connect: Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Download a free copy of 18 Steps to Own Your Life by clicking HERE Purchase Winning Resolutions HERE Episode 61 Show Notes [00:00] Welcome and Intro [2:00] Featured interview with Kathleen Trotter Kathleen Trotter is author of Finding Your Fit and Your Fittest Future Self. She's a Toronto-based personal trainer with a degree in exercise science. In this conversation, Keith and Kathleen discuss: Kathleen's three pillars of fitness: nutrition, workout & mindset [2:20] The workout pillar is about strength, cardio, and flexibility [12:00] Finding your kiwi [16:32] The New Canada Food Guide [20:41] Mindful eating [28:15] [34:45] Kathleen's Instruction Manual 1. If you had to pick one music album as the soundtrack to your life, what would it be? [32:26] Britney Spears Fight Song by Rachel xx  2. What is one personal development myth you want to dispel [35:24] That you're either striving or you're content 3. What is one unusual or surprising gadget you couldn’t live without? [39:20]  Wireless headphones Her slipper collection 4. What does a bad day look like to you and what are the steps you take to turn it around ? [42:00] Doesn't happy as much, but now Kathleen knows what to do including: Going for a run, putting on slippers, putting on the Fight Song. 5. Looking forward, what’s your biggest goal or wildest dream? [45:50] Meet and / or work with Tim Ferris, Chase Gordon and Brene Brown and more motivational speaking. Love more in the moment and experience joy [48:00] Where to find Kathleen KatheenTrotter.com Instagram: KathleenTrotterFitness Twitter: KTrotterFitness Facebook: KathleenTrotter
60: The Science of Goal Setting with Hengchen Dai
Why do we set resolutions at New Year's? Scientists have uncovered a psychological phenomenon known as the Fresh Start Effect. It's the idea that big events like the start of the year, the first day of school, or a milestone birthday encourage us to make positive changes in our lives. One reason? These so-called temporal landmarks allow us to relegate mistakes to a past imperfect version of ourselves, and imagine a better version beginning with the temporal landmark. In this episode, we're joined by Hengchen Dai, a researcher at The Anderson School of Management at UCLA, who was part of the team that identified the fresh start effect. Later in the episode, we're joined by mindfulness contributor Joelle Anderson. She says the positive emotions that arise during meditation can be challenging, and offers tips on how to cope. Feedback / Connect: Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Download a free copy of 18 Steps to Own Your Life by clicking HERE Purchase Winning Resolutions HERE Episode 60 Show Notes [00:00] Welcome and Intro Keith explains the research that led to the concept of the Fresh Start Effect. [4:45] Featured interview with Hengchen Dai Hengchen Dai is an professor at the UCLA Anderson School of Management. In this conversation, Keith and Hengchen discuss: Hengchen explains "temporal landmarks" and the "fresh start effect" [5:25] The psychology behind the fresh start effect [9:10] How upcoming temporal landmarks affect current motivation [10:45] Are people more likely to keep goals set at temporal landmarks? [13:40] Is a fresh start always a good thing? [18:00] Where to find Hengchen. UCLA website Personal website [23:50] Mindfulness contributor Joelle Anderson on coping with positive emotions Joelle Anderson is a therapist specializing in mindfulness meditation and creator and host of the Kernel of Wisdom YouTube channel. In this conversation, Keith and Joelle discuss: Mindfulness doesn't create emotions, it helps us to feel the emotions that are already inside us Why happy emotions can be difficult to deal with Where to find Joelle Kernelofwisdom.com YouTube.com/KernelofWisdom1
59: Does Willpower Work? With Michael Inzlicht
What exactly is willpower and how do we get more of it? Willpower researcher Michael Inzlicht joins host Keith McArthur to talk about his research into self-control, and why the best way to master willpower might be to avoid having to rely on it. Feedback / Connect: Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Download a free copy of 18 Steps to Own Your Life by clicking HERE Purchase Winning Resolutions HERE Episode 59 Show Notes [00:00] Welcome and Intro Keith discusses: Walter Mischel and the Marshmallow test [2:15] Roy Baumeister and Ego Depletion [4:55] [7:40] Featured interview with Michael Inzlicht Michael Inzlicht is a professor of social psychology at the University of Toronto with a focus on the study of self-control. He is co-host of the Two Psychologists, Four Beers podcast. In this conversation, Keith and Michael discuss: How Michael got into researching willpower [8:00] Is glucose the "limited resource" that leads to ego depletion? [12:30] Inzlicht's research into self-control and emotion [18:00] What can we do to boost self-control? [22:00] [31:30] Where to find Michael Twitter: @minzlicht Podcast: Two Psychologists, Four Beers [34:00] Closing words
58: How to Lose More Than 200 Pounds with Mark Hamade
This week's guest set a resolution to lose weight. And he did - more than 200 pounds. And dropped his waist size from 58 to size 30. Mark Hamade is also fitness enthusiast, an entrepreneur, a business coach, a Lebanese immigrant, a former Marine, and a cancer survivor. Feedback / Connect: Subscribe to My Instruction Manual on Apple Podcasts, Google Podcasts, Spotify and anywhere else great podcast are found Visit MyInstructionManual.com for shownotes, more great content and to sign up the email newsletter Email: keith@myinstructionmanual.com Keith on Twitter: @KeithMcArthur Join our Facebook page and our Self-Help Book Club on Facebook Find us on Pinterest, Instagram and YouTube Download a free copy of 18 Steps to Own Your Life by clicking HERE Purchase Winning Resolutions HERE Episode 58 Show Notes [00:00] Welcome and Intro [2:10] Featured interview with Mark Hamade Mark Hamade is a fitness enthusiast, an entrepreneur, a business coach, a Lebanese immigrant, a former Marine, and a cancer survivor. He set a resolution to lose more than 200 pounds. In this conversation, Keith and Mark discuss: Mark's immigration to the United States when he was 10 [2:30] Mark's back injuries [6:40] How Mark made a decision to lose weight [9:25] How Mark broke his big resolution into smaller steps [22:00] [33:15] Mark's Instruction Manual 1. What are the habits you maintain every day to stay happy and healthy? [33:30] Mediate for 2-3 minutes each hour Each night write down what did well and didn't do well  2. What personal development book do you recommend? [34:43] Willpower Doesn't Work by Benjamin Hardy 3. Favorite personal mantra / inspirational quote [36:00]  Without people problems, you have no problems Your heartaches and misfortunes will turn by never giving up 4. What's your one guilty pleasure? [37:25] Nutella 5. When your time comes, how do you want to be remembered? [38:20] That he was able to make a difference in people's lives for the better [39:00] Where to find Mark Website: MarkHamade.com Twitter: @markhamade [39:30] Closing words
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