The Paul Taylor Podcast

In today's episode,  we delve into the fascinating world of your gut microbiome—often called your 'second brain'—with leading expert Dr. Jason Hawrelak - a  researcher, educator, and naturopath with 25 years’ clinical experience.  We explore how modern diets and environmental toxins are decimating our gut health, with shocking revelations about how 'forever chemicals' and the impact on our hea;th.  From explaining faecal transplants to understanding the critical role of probiotics during antibiotic treatment, this conversation uncovers cutting-edge research about the gut-brain connection and its impact on ageing, mental health, and overall wellbeing.  Whether you're struggling with digestive issues or simply want to optimise your health through personalised nutrition, this episode provides practical strategies to protect and enhance your microbiome in our modern toxic world. Key Topics: The Gut-Brain Connection: Exploring the microbiome as a 'second brain' and its communication pathways with the central nervous system Modern Diet Challenges: Processed foods, emulsifiers, and preservatives' impact on gut health and the microbiome Faecal Microbiota Transplantation (FMT): Historical context and current applications in treating various health conditions Environmental Toxins: Examining 'forever chemicals', microplastics, and their effects on gut health and human organs Antibiotics and Probiotics: Guidelines for probiotic use during antibiotic treatment and the role of Saccharomyces boulardii Ageing and the Microbiome: How gut bacteria changes with age, implications for health, and the Japanese 'ikigai' approach to healthy ageing Personalised Nutrition: The future of microbiome testing and customised dietary interventions based on individual gut profiles Key Takeaways: Minimise ultra-processed foods and preservatives to protect your gut barrier, which houses 80% of your immune system. When prescribed antibiotics, take Saccharomyces boulardii a few hours after each dose to support your gut health. Reduce exposure to 'forever chemicals' by choosing plastic-free food storage and minimising packaged foods. Eat a varied diet whilst young to build a diverse microbiome that will serve you well into old age. Follow the Japanese 'ikigai' principle by growing your own vegetables and staying active to maintain gut health as you age. Manage your stress levels actively, as there's a direct two-way relationship between stress and gut health. Consider microbiome testing for personalised dietary recommendations if you're experiencing persistent digestive issues Connect with Dr. Jason Hawrelak:Dr Jason Hawrelak on LinkedInLearn more about Dr. Jason Hawrelak: Home - Probiotic AdvisorThe Hawrelak Gut & Microbiome ClinicConnect with Paul Taylor:Learn more about Paul TaylorPaul Taylor on LinkedInPaul Taylor on InstagramPaul Taylor on YouTubeSupport the Podcast:If you found this episode valuable, please consider subscribing, rating, and leaving a review on your preferred podcast platform. Your support helps us reach more people with important conversations like this one. Share this episode with someone who might benefit from hearing it—emotional eating is more common than we think, and this conversation could make a difference in someone's life.See omnystudio.com/listener for privacy information.

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In this episode, Carly explores the power of embracing life as it truely is. We often get stuck on how things 'should' be, but that mindset can lead to frustration, stress and disappointment. Whether it's family gatherings, challenging situations, or unexpected turns in life, learning to accept reality helps us find peace and live more fully in the present. Carly will dive into practical ways to release the struggle and focus on what truely matters. Carly Taylor is a Mental Fitness Coach passionate about helping people tame their mind so they can live a rich, meaningful and fulfilled life. She is trained in ACT (Acceptance and Commitment Therapy), Japanese Psychology, is an IIN qualified Health Coach and is currently undergoing a Maters of Counselling. For more information, go to carlytaylorcoaching.com.au or follow her on Instagram: carly_taylor_coaching.See omnystudio.com/listener for privacy information.

In this second part of the mind-blowing conversation on The Paul Taylor Podcast, we explore the fascinating world of cellular health with Dr. Christabelle Yeoh who challenges our understanding of light, cold exposure, and mitochondrial function. Through a blend of cutting-edge science and practical applications, we uncover why sunlight impacts far more than just vitamin D levels, how red-light therapy directly activates your cellular powerhouses, and why your mother's genes might influence your mental health more than previously thought. From the science of cold exposure progression to the truth about trendy NAD+ supplements, this episode breaks down complex biochemistry into actionable steps for optimising your health. Using real-world examples and clinical experience, we tackle common misconceptions about sunlight exposure in Australia and reveal why mastering the basics might be more powerful than advanced biohacking techniques. Key Topics: Red Light Therapy & Mitochondria: Exploring how red and near-infrared light directly impacts mitochondrial function through Complex IV and cytochrome c oxidase Sunlight & Health Beyond Vitamin D: Australia's sun exposure paradox and the broader impacts of sunlight on hormones, mood, and metabolic health Mitochondrial Psychobiology: Examining the connection between mitochondrial function and psychological health, including maternal inheritance patterns Nutritional Support for Mitochondria: Detailed analysis of how specific nutrients, including B vitamins, NAD+, and methylation support mitochondrial complexes Supplementation Strategies: Critical evaluation of supplements including methylated B vitamins, NMN (Nicotinamide Mononucleotide), and NR (Nicotinamide Riboside) Hormetic Stressors: Overview of beneficial stressors including fasting, cold exposure, and exercise for optimising mitochondrial health Cold Therapy Progression: Practical guidance on introducing cold exposure, from face plunges to cold showers, with emphasis on appropriate progression for different health conditions Key Takeaways: Prioritise regular sunlight exposure as it directly activates mitochondria and influences hormones, mood, and metabolism beyond just vitamin D production. Begin cold exposure therapy with gentle face plunges or brief cold showers rather than jumping straight into ice baths, especially if dealing with chronic conditions. Incorporate regular fasting into your routine as a fundamental tool for optimising mitochondrial function and metabolic flexibility. Consider personalised B vitamin supplementation based on your individual genetic makeup and health requirements. Support your mitochondrial complexes through targeted nutrition, NAD support for Complex 1, and red light therapy for Complex 4 Master the fundamental health practices before advancing to more complex biohacking interventions. Include strategic exercise in your routine as it's a cornerstone of mitochondrial health and function. Connect with Christabelle Yeoh:Christabelle Yeoh on LinkedInLearn about Next Practice Genbiome ClinicLearn about Mito Core ClinicConnect with Paul Taylor:Learn more about Paul Taylor Paul Taylor on LinkedInPaul Taylor on Instagram Paul Taylor on YouTube Support the Podcast:If you found this episode valuable, please consider subscribing, rating, and leaving a review on your preferred podcast platform. Your support helps us reach more people with important conversations like this one. Share this episode with someone who might benefit from hearing it—emotional eating is more common than we think, and this conversation could make a difference in someone's life.See omnystudio.com/listener for privacy information.

Of all the touted strategies and supplement touted to reduce your biological age and rate of aging, one stands out for the strength of the evidence, and we explore it on this week's Wisdom Wednesdays.See omnystudio.com/listener for privacy information.

In today's episode, Carly Taylor talks about the skill of Willingness and how it can shift us from avoidance to fully engaging with life. Willingness is a skill to stop struggling with difficult emotions and start living in alignment with the important things in your life. Carly Taylor is a Mental Fitness Coach passionate about helping people tame their mind so they can live a rich, meaningful and fulfilled life. She is trained in ACT (Acceptance and Commitment Therapy), Japanese Psychology, is an IIN qualified Health Coach and is currently undergoing a Maters of Counselling. For more information, go to carlytaylorcoaching.com.au or follow her on Instagram: carly_taylor_coaching.See omnystudio.com/listener for privacy information.

Journey deep into your cellular powerhouses - the mitochondria - in this eye-opening episode of The Paul Taylor Podcast. I sit down with Dr. Christabelle Yeoh, an Integrative Medicine Physician, with over 20 years of experience in clinical care, as she reveals how these ancient cellular components govern everything from brain health to athletic performance, and why they might be the key to understanding conditions like depression, diabetes, and dementia. Discover the fascinating evolutionary link between fructose and energy regulation, explore cutting-edge insights about oxygen therapy, and learn practical strategies to optimise your cellular health. Whether you're battling chronic health issues or simply want to understand the hidden mechanisms controlling your wellbeing, this conversation offers revolutionary insights that bridge complex biology with actionable solutions. Join us as we challenge conventional medical wisdom and uncover a fresh perspective on health and healing. Key Topics: Integrative Medicine Journey: From conventional to integrative medicine, including pursuing advanced nutrition education after medical residency Metabolic Health & Disease Risk: Deep dive into metabolic syndrome's connection to major health conditions including cardiovascular disease, type 2 diabetes, and dementia Mitochondrial Function & Evolution: Understanding mitochondria's vital role in cellular health, energy production, and their ancient evolutionary origins Brain Energy & Mental Health: Exploring the brain's energy demands and how mitochondrial dysfunction impacts neurological and mental health conditions Fructose & Metabolic Crisis: Analysing Professor Richard Johnson's research on fructose consumption, genetic adaptations, and mitochondrial energy production Mitohormesis & Adaptive Stress: Understanding hormetic stressors and their beneficial effects on mitochondrial function and overall health Oxygen Therapy & Performance: Hyperbaric oxygen therapy (HBOT) and intermittent hypoxia for chronic disease management and performance optimisation Key Takeaways: Look beyond blood glucose readings alone, as metabolic dysfunction can exist even with normal blood sugar levels. Request comprehensive metabolic testing as normal blood sugar levels don't guarantee metabolic health. Reduce processed fructose intake to protect mitochondrial function and maintain healthy energy production. Support your brain's high energy demands by prioritising mitochondrial health through lifestyle and nutrition choices. Start gradually introducing beneficial stressors like controlled exercise, fasting, or temperature variation to strengthen your mitochondria. Match your oxygen therapy to your health status: choose HBOT for chronic conditions or intermittent hypoxia for performance enhancement. Take preventive action against metabolic syndrome before symptoms appear to reduce risk of serious health conditions. Identify and eliminate lifestyle habits that force your body into chronic anaerobic metabolism. Connect with Christabelle Yeoh:Christabelle Yeoh on LinkedInLearn about Next Practice Genbiome ClinicLearn about Mito Core ClinicConnect with Paul Taylor:Learn more about Paul TaylorPaul Taylor on LinkedInPaul Taylor on InstagramPaul Taylor on YouTube Support the Podcast:If you found this episode valuable, please consider subscribing, rating, and leaving a review on your preferred podcast platform. Your support helps us reach more people with important conversations like this one. Share this episode with someone who might benefit from hearing it—emotional eating is more common than we think, and this conversation could make a difference in someone's life.See omnystudio.com/listener for privacy information.

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When we're preparing for an important event, like school exams, a job interview, a performance or even a date, we naturally get stressed and anxious. In this episode, Carly gives you tips to manage that stress and anxiety so it doesn't take over and affect your performance. These powerful strategies can help you perform at your best on the big day.  Carly Taylor is a Mental Fitness Coach passionate about helping people tame their mind so they can live a rich, meaningful and fulfilled life. She is trained in ACT (Acceptance and Commitment Therapy), Japanese Psychology, is an IIN qualified Health Coach and is currently undergoing a Maters of Counselling. For more information, go to carlytaylorcoaching.com.au or follow her on Instagram: carly_taylor_coaching.See omnystudio.com/listener for privacy information.

Dive into the world of exercise science with physiology and performance expert Dr. Stacy Sims. Discover age-optimised fitness strategies from youth to golden years, unpack the science of recovery, and demystify cardio training. Learn how to adapt your workouts through hormonal changes, understand the mental health benefits of exercise, and explore nutrition's role in longevity. Whether you're a fitness novice or seasoned athlete, gain actionable insights to revolutionise your health and add life to your years. This episode spans generations, offering wisdom on everything from youth sports to advanced techniques for the 50+ crowd. Key Topics: Age-Optimised Exercise Protocols: Tailored strength and cardio recommendations for different life stages, from twenties through to post-menopause/andropause, with evidence-based adjustments for optimal results. The Science of Recovery and Training Intensity: Gender differences in rest periods, central nervous system impacts, and how to properly implement supersets and heavy lifting for maximum benefit. Cardio Training Demystified: Deep dive into Zone 2 training, high-intensity intervals, and sprint protocols, exploring the science behind mitochondrial adaptations and their impact on overall fitness gains. Hormonal Transitions and Exercise Adaptation: How to modify training approaches during menopause and andropause, with specific guidelines for maintaining strength and metabolic health through hormonal changes. Youth Fitness Foundations: The importance of teaching diverse sports and proper lifting techniques to young people, emphasising the psychological benefits of strength training and movement competency. Nutrition Fundamentals for Longevity: Protein requirements as we age, the role of plant-based diets, and the significance of fermented foods in overall health optimisation. Advanced Training Techniques: Exploration of plyometrics, specialised protocols for 50+ fitness enthusiasts, and how to balance different training modalities for comprehensive health benefits. Memorable Quotes: “Resistance training is a bedrock there, but it has not been used as a bedrock.” “Don't fall into that whole Fitzbo idea that the smaller you are, the better. That's a man putting you in a box, man.” “When we look at morphology, women are more fatigue resistant.” “when we're supersetting, we're doing more of a metabolic stress. We're not doing a neuromuscular stress” “be the oldest one in the gym, not the youngest one in the nursing home” “You got to expand. You got to eat a lot of different things.” Actionable Takeaways: Experiment with different exercise intensities, including Zone 2 cardio and high-intensity interval training, to find the optimal balance for your fitness goals. Start strength training in your youth and maintain it throughout life to prevent early-onset muscle loss and its associated health risks. Modify your workouts to account for hormonal changes during menopause and andropause, focusing on maintaining muscle mass and bone density. Listen to your body and take rest periods according to your gender Ensure you're consuming enough protein, especially as you age, to support muscle maintenance and overall health. Add a variety of fermented foods to your diet to support gut health, which plays a crucial role in overall well-being and possibly brain health. Resources Mentioned: https://www.drstacysims.com/ Connect with Dr Stacy Sims:Learn more about Dr Stacy Sims Dr Stacy Sims on LinkedInDr Stacy Sims on FacebookDr Stacy Sims on InstagramDr Stacy Sims on YouTubeConnect with Paul Taylor:Learn more about Paul Taylor Paul Taylor on LinkedInPaul Taylor on InstagramPaul Taylor on YouTubeSupport the Podcast:If you found this episode valuable, please consider subscribing, rating, and leaving a review on your preferred podcast platform. Your support helps us reach more people with important conversations like this one. Share this episode with someone who might benefit from hearing it—emotional eating is more common than we think, and this conversation could make a difference in someone's life.See omnystudio.com/listener for privacy information.

We all know the importance of regular check-ups, but what should you pay the most attention to? Today I discuss what I think are the 6 most important biomarkers to track, as when they go awry, they dramatically increase your risk of Cardiovascular Disease, Type 2 Diabetes, Dementia, some Cancers, Fatty Liver Disease, Chronic kidney Disease and more. See omnystudio.com/listener for privacy information.

This week, Carly talks about a strategy based on ACT and Viktor Frankl's Logo Therapy to help manage unpleasant thoughts and emotions so they don't gain power and dictate what we do. Carly Taylor is a Mental Fitness Coach passionate about helping people tame their mind so they can live a rich, meaningful and fulfilled life. She is trained in ACT (Acceptance and Commitment Therapy), Japanese Psychology, is an IIN qualified Health Coach and is currently undergoing a Maters of Counselling. For more information, go to carlytaylorcoaching.com.au or follow her on Instagram: carly_taylor_coaching.See omnystudio.com/listener for privacy information.

Discover the hidden power of exercise in transforming your health and longevity in this illuminating conversation with Dr. Sims, a leading expert in physiology and performance. This eye-opening episode explores the brain-boosting effects of physical activity and uncovers the alarming trend of early-onset muscle loss, and the myriad of health implications of losing muscle as we age. Dr Sims then outlines what training we should all be doing, and highlights important differences for peri and postmenopausal females from the rest of the population, exploring  the role of maternal health in offspring development to the unique challenges of menopause, Dr. Sims provides actionable insights to optimise your wellbeing at any age. Tune in for a blend of cutting-edge science and practical tips that could revolutionise your approach to health and fitness. Key Topics: Exercise and ageing: The broad impact of physical activity on various aspects of the body's ageing process Gender bias in medical research: Historical focus on male subjects and its implications for AI in healthcare Myokines: Understanding these muscle-derived signalling proteins and their effects on metabolism and health GLUT4 and insulin sensitivity: The role of glucose transporters in metabolic health, particularly for women during menopause Brain health and exercise: The critical relationship between physical activity and cognitive function, including the importance of BDN Sarcopenia: The alarming trend of early-onset muscle loss and its long-term health consequences Maternal obesity: Its potential links to neurodevelopmental disorders in offspring, such as autism spectrum disorder and ADHD Memorable Quotes: “when we're doing intensity or even study state with some lactate production, because it does happen. seeing the brain using its preferred” “when people are severely depressed and then they get put into either resistance training or high intensity work very much. It brings them out of depression, keeps them out of there.” “As an exercise physiologist, you know, we need to teach people to train well while they're on it.” “the more muscle you have, the stronger you are and the better metabolism you have” “Osteoporosis is not just a woman's disease. We're seeing significant increase in men, younger men at that too.” Actionable Takeaways: Do regular exercise and physical activities to help improve brain health and metabolic function, and combat ageing. Be aware of gender bias in health information: Recognise that historical medical research has often focused on men, which may affect the accuracy of AI-generated health advice for women. Focus on building and maintaining muscle mass and take steps to prevent sarcopenia (muscle loss) early Especially for women approaching menopause, understand the role of GLUT4 in glucose metabolism and take measures to maintain insulin sensitivity. Engage in activities that increase Brain-Derived Neurotrophic Factor, often described as 'miracle grow' for the brain, to support cognitive function. Consider the intensity of your workouts as it plays a crucial role in health benefits Maintain a healthy weight during pregnancy Resources Mentioned: https://www.drstacysims.com/ Connect with Dr Stacy Sims:Learn more about Dr Stacy Sims Dr Stacy Sims on LinkedInDr Stacy Sims on FacebookDr Stacy Sims on Instagram Dr Stacy Sims on YouTube  Connect with Paul Taylor:Learn more about Paul TaylorPaul Taylor on LinkedIn Paul Taylor on Instagram Paul Taylor on YouTube  Support the Podcast:If you found this episode valuable, please consider subscribing, rating, and leaving a review on your preferred podcast platform. Your support helps us reach more people with important conversations like this one. Share this episode with someone who might benefit from hearing it—emotional eating is more common than we think, and this conversation could make a difference in someone's life.See omnystudio.com/listener for privacy information.

Today I discuss the remarkable longevity molecule Klotho and it's associated gene. We go into the history of it, variants which over-express it and the dramatic benefits, as well as a proven way to enhance the expression of klotho in your body and brain.See omnystudio.com/listener for privacy information.

The term Moral Injury is when your ethical compass is thrown off course and can have a huge emotional impact on people, leading to anxiety, depression or a loss of trust. Carly looks at the research for managing Moral Injury using ACT, an effective values-focussed approach. Carly Taylor is a Mental Fitness Coach passionate about helping people tame their mind so they can live a rich, meaningful and fulfilled life. She is trained in ACT (Acceptance and Commitment Therapy), Japanese Psychology, is an IIN qualified Health Coach and is currently undergoing a Maters of Counselling. For more information, go to carlytaylorcoaching.com.au or follow her on Instagram: carly_taylor_coaching.See omnystudio.com/listener for privacy information.

In this engaging episode, we unlock the secrets of the 'flow state' with Dr. Sue Jackson, a renowned expert in performance psychology and bestselling author. Discover how this peak state of focus and productivity, often experienced by elite athletes and artists, can be harnessed by anyone to improve daily life, work, and even exam preparation. Dr. Jackson explains flow, its nine dimensions, and how attentional control plays a crucial role in accessing this optimal state. We will also discuss the personality types, professions most prone to experiencing flow, and learn the key differences between flow, 'being in the zone,' and deep work, along with why flow isn’t a constant state. Packed with practical insights, this conversation offers actionable strategies to balance challenge and skill, overcome flow-blockers, and integrate flow into educational settings. Whether you're aiming to boost productivity, enhance learning, or find more joy in everyday activities, this episode provides a holistic guide to tapping into the power of flow. Key Topics: Flow State: Definition and Characteristics The Nine Dimensions of Flow Attentional Control and its Relationship to Flow Flow State in Various Life Areas Beyond Sport Personality Types and Professions Prone to Flow States Differences Between Flow, 'Being in the Zone', and Deep Work Integrating Flow into Educational Settings and Exam Preparation Memorable Quotes: “we take ourselves out of our comfort zone by stretching, uh, boundaries, maybe stretching the challenge a little bit higher than what we might be entirely comfortable with.” “without that ability to pay attention to refocus attention, you know, flow is not gonna happen” “it's about training our ability to be able to know where our attention is and to bring it back and again” “the culmination of having these other eight factors all happening together is that we have what's known as an autotelic experience, which means. intrinsically rewarding or enjoyable” “So if we can learn to trust ourselves in a situation that it's safe for us to remain in, unlike your example there, then we can shift from anxiety.” “high level performance, it's very much about the trust. Yeah, whereas at the lower levels, it might be you simply don't have the skills and you've got to develop them.” “if you're going to be involved in a task and you don't, your phone isn't part of that task, then having it on silent makes sense. Otherwise there will be distractions.” “it's, uh, incorrect to, to sort of think that there's just a switch that we can turn on” “we can experience flow in everyday life. And it comes down to that balance of challenges and skills” Actionable Takeaways: To achieve flow, engage in activities that stretch your abilities but are still within your capabilities. Establish specific objectives for your tasks and find ways to get quick feedback on your progress to enhance your flow experience. Develop your ability to focus and maintain concentration, as this is crucial for entering and staying in a flow state. Learn to recognise when you're in flow and when negative self-talk or distractions are pulling you out of it. Don't limit your flow experiences to sports or work; seek opportunities for flow in different aspects of your life, such as hobbies or creative pursuits. Minimise distractions and establish conditions that support deep focus and engagement in your chosen activities. Integrate flow principles into studying by breaking down revision into manageable chunks, setting clear goals, and creating a distraction-free study environment to enhance learning and exam preparation. Resources Mentioned: Body and Mind Flow by Dr. Sue Jackson Connect with Dr. Sue Jackson:Learn more about Dr Sue Jackson Dr Sue Jackson on LinkedInDr Sue Jackson on FacebookConnect with Paul Taylor:Learn more about Paul TaylorPaul Taylor on LinkedInhttps://www.linkedin.com/in/paultaylor1971/Paul Taylor on InstagramPaul Taylor on YouTube Support the Podcast:If you found this episode valuable, please consider subscribing, rating, and leaving a review on your preferred podcast platform. Your support helps us reach more people with important conversations like this one. Share this episode with someone who might benefit from hearing it—emotional eating is more common than we think, and this conversation could make a difference in someone's lifeSee omnystudio.com/listener for privacy information.

Today I discuss my view on plant-based diets by looking at different systematic reviews comparing nutrient intakes of plant-based eaters versus omnivores, plus the impact of such diets on cardiovascular disease deaths and another looking at mental health outcomes. I also report on recent research comparing the cost of these diets as well. This is often a highly charged emotional debate, and lots of studies in this area have inherent biases. We know that some older studies sponsored by the meat and diary industry were flawed, as are quite a few modern studies on plant-based diets. Systematic reviews tend to weed out these weaker studies and combine the data from lots of different studies to get a clearer picture.  Here's the paper on the cost of the diets. Her's the one on mental health outcomes. Here's the one on nutrient status. Here's the one on CVD risk. See omnystudio.com/listener for privacy information.

In this episode, Carly explores the popular mantra 'I am enough', diving into what it really means and the misconceptions that may arise through interpretation. How we interpret this statement is important because it could mean the difference between staying stuck and moving forward. This is a thought provoking episode about the balance between embracing where you are right now, while still striving for personal growth. Carly Taylor is a Mental Fitness Coach passionate about helping people tame their mind so they can live a rich, meaningful and fulfilled life. She is trained in ACT (Acceptance and Commitment Therapy), Japanese Psychology, is an IIN qualified Health Coach and is currently undergoing a Maters of Counselling. For more information, go to carlytaylorcoaching.com.au or follow her on Instagram: carly_taylor_coaching.See omnystudio.com/listener for privacy information.

In this episode, we explore the world of extreme expeditions and mental resilience with Paul Watkins, an adventurer who has conquered challenges across seven continents. From Antarctica's icy expanses to towering mountain peaks, Paul shares gripping tales that showcase not just physical endurance, but also mental fortitude, self-discovery, and the power of human connection in adversity. He explores how gallows humour becomes a lifeline in dire situations and why confronting your limitations can be transformative. Paul unveils practical techniques for building mental resilience, including the intriguing 'future self' concept and its impact on decision-making. He challenges conventional wisdom about resilience, advocating for an 'anti-fragile' approach that thrives on stress rather than just withstanding it. These insights aren't just for extreme adventurers - they're valuable for parents fostering independence in children, professionals facing tough decisions, or anyone looking to build confidence in challenging situations. This conversation is packed with actionable takeaways, from tips on positive self-talk to a thought-provoking two-step model for decision-making. You'll learn why 'pre-paying hurt' through training is invaluable, how to harness your 'future self' for motivation, and why being merely resilient isn't enough in today's world. Whether you're scaling mountains or navigating everyday challenges, this episode offers invaluable lessons on not just surviving, but truly thriving in the face of adversity. Key Topics:  Expedition Experiences: Trail running, climbing, and expeditions across seven continents, with a particular focus on Antarctic conditions and challenges.  Mental Resilience: Exploring the mental vs. physical challenges in extreme situations, including the role of gallows humour as a coping strategy during difficult expeditions.   Trust and Human Connection: How shared extreme experiences create lasting bonds and trust between expedition partners. Self-Discovery Through Discomfort: Why pushing personal limits and "staring into the abyss" help us learn about ourselves in extreme situations. Mindset and Self-Talk: Practical techniques for mental resilience, including the importance of positive self-talk ("I'm awesome") and framing challenges through the lens of personal values rather than as chores. Future Self Concept: The psychological concept of "future self" and how thinking about your future self can influence current decision-making and motivation.  Antifragility: How to build resilience through intentional exposure to challenges, including the importance of allowing children to experience and overcome difficulties rather than overprotecting them. Key Takeaways: When doing extreme challenges, be conscious of what you're doing all the time. Always have the mindset and the framework to keep going until you reach your goal. Have a conversation with yourself and ask, “How important is it to you to win?” Discipline is an act of self-love. Two-step model for deciding whether to do something: think about it for 30 days and at the end of 30 days, reflect how much you thought about it; then ask yourself, if you could do it, and no one would ever know, and you can never tell anyone, do you still want to do it? Look at training as a pre-payment of hurt for future events. Do something today that your future you will thank you for. Being resilient is not enough; we should adapt to stress and thrive in hard environments. Connect with Guest:Website: https://www.paulwatkins.com.au/LinkedIn: https://www.linkedin.com/in/paul-watkins-92125499/Instagram: https://www.instagram.com/the.rogue.scholar/?hl=enYouTube: https://www.youtube.com/@paulwatkinsroguescholar Support the Podcast:If you found this episode valuable, please consider subscribing, rating, and leaving a review on your preferred podcast platform. Your support helps us reach more people with important conversations like this one. Share this episode with someone who might benefit from hearing it—emotional eating is more common than we think, and this conversation could make a difference in someone's life.See omnystudio.com/listener for privacy information.

This will be uncomfortable listening for some, but it contains a critical public health message. See omnystudio.com/listener for privacy information.