Thrive: Mind and Body - Psychology and Nutrition for Complete Wellbeing

In this episode of the Thrive Mind and Body podcast, Luke and Jane Gabites discuss the common experience of negative thoughts and anxiety, exploring the evolutionary basis for our negativity bias. They delve into the impact of stress on both the mind and body, emphasizing the importance of awareness and mindfulness in managing these feelings. The conversation includes practical tools and strategies for coping with anxiety, such as the RAIN meditation technique, and highlights the significance of physical movement in regulating emotions. The episode concludes with a reminder that it's normal to experience these thoughts and the importance of practicing self-compassion and awareness.TakeawaysWe all experience looping negative thoughts.The brain's negativity bias is rooted in evolution.Stress hormones affect both mind and body.Mindfulness can create distance from negative thoughts.Physical movement helps regulate stress responses.Meditation can be a powerful tool for managing emotions.It's important to challenge worst-case scenario thinking.Practicing self-compassion is crucial for mental health.Awareness of thoughts can help in emotional regulation.Regular practice of coping strategies makes it easier over time.Chapters00:00 Understanding Difficult Thoughts09:21 Tools for Managing Anxiety19:00 Meditation and Mindfulness PracticesThe RAIN of Self Compassion on Insight Timer: https://insighttimer.com/janegabites/guided-meditations/the-rain-of-self-compassion-2

Summary:In this episode of the Thrive Mind and Body podcast, hosts Luke and Jane Gabites explore the complexities of anxiety, its causes, and practical tools for managing it. Jane, a registered psychologist, discusses how anxiety manifests differently for everyone and the impact of modern life on mental health. They share a case study illustrating the importance of self-compassion and small steps in overcoming stress. The conversation emphasizes mindfulness, the significance of noticing thoughts, and the benefits of movement and nutrition in managing anxiety. Listeners are encouraged to take actionable steps towards improving their mental well-being.Takeaways:Anxiety is a common experience for everyone.Social media can amplify feelings of anxiety.Understanding the fight-or-flight response is crucial.Self-compassion is key in managing stress.Small changes can lead to significant improvements.Mindfulness helps in making conscious choices.Physical activity is beneficial for mental health.Noticing thoughts can help in managing anxiety.It's important to validate one's feelings of stress.Resources like guided meditations can provide support.Chapters:00:00 Introduction to Anxiety and Its Impact05:10 Understanding Anxiety: Causes and Effects10:24 Practical Tools for Managing Anxiety15:28 The Importance of Self-Compassion and MindfulnessJane's Insight Timer: https://insighttimer.com/janegabites

SummaryIn this episode of the Thrive Mind and Body podcast, hosts Luke and Jane Gabites delve into the concept of self-compassion, exploring its significance in mental health and personal growth. Jane, a registered psychologist, shares insights on how self-compassion can transform the way we treat ourselves, emphasizing the importance of mindful awareness and kindness. The conversation covers practical strategies for cultivating self-compassion, addressing common misconceptions, and providing exercises to integrate self-compassion into daily life.TakeawaysSelf-compassion is essential for mental well-being.Mindful awareness helps us recognize negative self-talk.Common humanity allows us to connect with others' experiences.Being kind to ourselves is crucial for personal growth.Self-compassion is not about avoiding responsibilities.Practicing self-compassion can improve productivity.Breaking tasks into manageable parts can reduce overwhelm.Daily reminders can help cultivate self-compassion.We often speak to ourselves more harshly than to others.Self-compassion exercises can be integrated into daily routines.Chapters00:00 Introduction to Self-Compassion01:31 Understanding Self-Compassion05:52 The Importance of Mindfulness in Self-Compassion09:31 Addressing Common Misconceptions13:31 Practical Exercises for Self-Compassion20:34 Guided Kind Hand Meditation

SummaryIn this episode of the Thrive: Mind and Body podcast, Luke and Jane discuss the critical importance of sleep for overall health, particularly mental health. They explore various strategies to improve sleep quality, including understanding individual sleep patterns, the impact of blue light and caffeine, and the significance of a calming bedtime routine. The conversation emphasises the interconnectedness of sleep, nutrition, and mental well-being, providing listeners with practical tools to enhance their sleep hygiene.TakeawaysSleep is essential for mental and physical health.Understanding your sleep patterns can help improve sleep quality.Blue light from devices can disrupt melatonin production.Caffeine should be avoided several hours before bedtime.Alcohol can negatively impact sleep quality.Creating a bedtime routine can signal to your body that it's time to sleep.A cool room temperature is conducive to better sleep.Meditation and relaxation techniques can aid in falling asleep.Eating too close to bedtime can disrupt sleep.Regular sleep schedules support better sleep quality.Chapters00:00 The Importance of Sleep02:42 Understanding Sleep Issues and Circadian Rhythms09:11 Strategies for Improving Sleep Quality18:45 Sleep Hygiene and Lifestyle Adjustments28:15 Relaxation Techniques for Better SleepResourcesJane Gabites on Insight Timer: https://insighttimer.com/janegabitesJane's Sleep Course: https://insighttimer.com/meditation-courses/8-steps-to-a-more-nourishing-and-deep-sleepDeep Sleep Meditation: https://insighttimer.com/janegabites/guided-meditations/longer-deeper-restful-sleepLuke's YouTube Channel: https://www.youtube.com/@planted.nutritionCreating Balanced Meals: https://www.youtube.com/watch?v=aqThObzWtTQ

SummaryIn this episode of the Thrive Body and Mind podcast, Luke Gabites and his mother, psychologist Jane Gabites, discuss the importance of taking small steps towards achieving goals and making positive changes in life. They explore the psychology behind habit change, the overwhelming nature of big goals, and practical strategies like the STOMP method to help listeners break down their aspirations into manageable tasks. Through personal anecdotes and client success stories, they emphasize the significance of mindfulness, self-compassion, and the power of incremental progress in fostering sustainable habits and overcoming inner criticism.TakeawaysSmall steps can lead to significant changes over time.Breaking down goals into manageable tasks reduces overwhelm.Mindfulness strategies like STOMP can help regulate emotions.Creating sustainable habits involves enjoying the process.The inner critic can be countered with self-compassion.Incremental progress is more effective than drastic changes.Client success stories illustrate the power of small steps.Understanding the psychology of habits aids in change.Time will pass regardless; make the most of it.Reflecting on what matters most can guide actions.Chapters00:00 The Power of Small Steps01:57 Understanding Habit Change07:24 Psychological Insights on Habits13:38 Strategies for Overcoming Challenges17:49 Real-Life Success Stories23:17 Taming the Inner Critic27:42 The Journey of Progress

A lot of us know what we need to do, but we don’t end up doing it! Imagine if we just spent a small amount of time each day working towards our health goals. Imagine where we’d be in 2 week, a month, 6 months, a year! In this episode Luke and Jane talk about […]

In this episode we talk about self compassion and the power it has to transform out lives. To support you in your practise check out the following meditations from Jane on Insight Timer Meditation for anxiety in stressful times Ease, Nurture and Allow Meditation A Beautiful Way to Transform Painful Moments Thanks for listening to […]

In this episode we discuss some powerful and helpful psychological and nutritional tools and strategies to help you in managing managing and unwinding anxiety. To support you in your practise check out the following meditations from Jane on Insight Timer Meditation for anxiety in stressful times Ease, Nurture and Allow Meditation A Beautiful Way to […]

In this episode we discuss some powerful and helpful tools and strategies to help you in managing difficult situations in your life. We then go through and give some examples to help you apply this to your life. To support you in your practise check out the following meditations from Jane on Insight Timer Meditation […]

Join Jane and Luke for a discussion about our gut brain, our gut microbiome and how to eat in a way to support your mental health. Thanks for listening to the Journeys to Wellness Podcast Luke Gabites on Instagram: https://www.instagram.com/luke.gabites/ Luke Gabites on YouTube: https://www.youtube.com/channel/UCJXaTtL_lKWnSz6TcNCJK0A Luke Gabites on Insight Timer: https://insighttimer.com/lukegabites https://lukegabites.nz/ Jane Gabites Psychology on Instagram: https://www.instagram.com/janegabitespsychology/ Jane Gabites Psychology on Facebook: https://www.facebook.com/jgpsychology Jane Gabites on Insight Timer: https://insighttimer.com/janegabites https://janegabites.nz/

Burnout can be a really confusing and intense period for many. In this Podcast Jane and Luke discuss what burnout is, what it feels like and share some psychological tools we can use to move forward, listen to the wisdom of our bodies and move forward confidently and peacefully. Thanks for listening to the Journeys to Wellness Podcast Luke Gabites on Instagram: https://www.instagram.com/luke.gabites/ Luke Gabites on YouTube: https://www.youtube.com/channel/UCJXaTtL_lKWnSz6TcNCJK0A Luke Gabites on Insight Timer: https://insighttimer.com/lukegabites https://lukegabites.nz/ Jane Gabites Psychology on Instagram: https://www.instagram.com/janegabitespsychology/ Jane Gabites Psychology on Facebook: https://www.facebook.com/jgpsychology Jane Gabites on Insight Timer: https://insighttimer.com/janegabites https://janegabites.nz/

Anxiety is so common these days! In this podcast we go over some key points around understanding anxiety, the science of how anxiety affects our bodies and minds, how we can actually get addicted to the feelings of anxiety and how we can heal, unhook and break our addictions to feeling anxious. Topics Covered: * What is anxiety and why is is so common these days?* The science and psychology of anxiety and how it affects our bodies and minds* Understanding panic attacks* Why we get so addicted to feeling anxious* Tools/techniques for overcoming anxiety Thanks for listening to the Journeys to Wellness Podcast Luke Gabites on Instagram: https://www.instagram.com/luke.gabites/ Luke Gabites on YouTube: https://www.youtube.com/channel/UCJXaTtL_lKWnSz6TcNCJK0A Luke Gabites on Insight Timer: https://insighttimer.com/lukegabites https://lukegabites.nz/ Jane Gabites Psychology on Instagram: https://www.instagram.com/janegabitespsychology/ Jane Gabites Psychology on Facebook: https://www.facebook.com/jgpsychology Jane Gabites on Insight Timer: https://insighttimer.com/janegabites https://janegabites.nz/

Welcome back to the Journeys to Wellness Podcast for 2021! I've been super busy studying this year but am really excited to get back to sharing the Podcast. In this episode we share some really important tips for getting a good sleep. Most of us understand that it's important to get a good sleep yet may find ourselves consistently not sleeping well. In this episode we discuss some of the most common things that can disrupt sleep and share some tips and tolls to support you in moving towards more deep and restful sleeps so you can wake up feeling happy and refreshed! Thanks for listening to the Journeys to Wellness Podcast Yoga For A Deep, Restful Sleep: https://www.youtube.com/watch?v=WyqiC90advQ&ab_channel=LukeGabites Luke Gabites on Instagram: https://www.instagram.com/luke.gabites/ Luke Gabites on YouTube: https://www.youtube.com/channel/UCJXaTtL_lKWnSz6TcNCJK0A Luke Gabites on Insight Timer: https://insighttimer.com/lukegabites https://lukegabites.nz/ Jane Gabites Psychology on Instagram: https://www.instagram.com/janegabitespsychology/ Jane Gabites Psychology on Facebook: https://www.facebook.com/jgpsychology Jane Gabites on Insight Timer: https://insighttimer.com/janegabites https://janegabites.nz/

In this weeks podcast we talk about some amazing strategies for helping with feeling overwhelmed! Luke talks about how he's feeling at the moment with everything that he's doing! We feel like at this time of year this may be quite a common feeling so we wanted to record a podcast on this topic! We talk through some awesome strategies for managing these overwhelming emotions to move forward in a confident and compassionate way. It’s ok to feel difficult emotions! Our intention is to create a community of people who are interested in doing the work, growing together and supporting each other. If you’re liking the podcast and know someone who might benefit from it please share! 

In this Podcast Luke discusses some of the compelling scientific evidence on how to eat in a way for optimal mental health. All of the information on nutrition out there can be so confusing, often with conflicting information, and a lot of it isn't based on evidence. Luke talks about some of the popular diets promoted today and discusses some key points as to why or why not they might actually be useful for your journey to wellness. It’s amazing the evidence that is out there on the effect of diet on mental health. We don’t need to think there’s something wrong with us if we aren’t feeling our best - it might just be time to take a look at what foods we’re putting in our bodies. From the understanding of the link between increased inflammation and depression and the powerful anti-inflammatory effect of antioxidants in fruit, vegetables and other whole plant foods to support our mood. As well as the inflammatory effect of endotoxins and arachidonic acid found in meats and animal products that cause inflammation in the brain and body and detrimentally impact our mental health. There is some amazing evidence supporting a whole food plant based diet as the optimal way to eat, not just for mental health, but for increased physical health, better sleep, less anxiety and depression, and overall improved quality of life.  Thanks for listening to the Journeys to Wellness Podcast Luke Gabites on Instagram: https://www.instagram.com/luke.gabites/ Luke Gabites on YouTube: https://www.youtube.com/channel/UCJXaTtL_lKWnSz6TcNCJK0A Luke Gabites on Insight Timer: https://insighttimer.com/lukegabites https://lukegabites.nz/ Jane Gabites Psychology on Instagram: https://www.instagram.com/janegabitespsychology/ Jane Gabites Psychology on Facebook: https://www.facebook.com/jgpsychology Jane Gabites on Insight Timer: https://insighttimer.com/janegabites https://janegabites.nz/

In this episode of the Journeys to Wellness Podcast Jane & Luke have a conversation around grief, what grief really is and some of the forms it takes. Jane shares how grief is a normal human emotion and is a fundamental part of life and how allowing ourselves to feel grief can help us to process and heal. They then share some tools and tips for reframing grief in a positive way to help you move forward, as well as how to support yourself through the process of grieving. Thanks for listening to the Journeys to Wellness Podcast Luke Gabites on Instagram: https://www.instagram.com/luke.gabites/ Luke Gabites on YouTube: https://www.youtube.com/channel/UCJXaTtL_lKWnSz6TcNCJK0A Luke Gabites on Insight Timer: https://insighttimer.com/lukegabites https://lukegabites.nz/ Jane Gabites Psychology on Instagram: https://www.instagram.com/janegabitespsychology/ Jane Gabites Psychology on Facebook: https://www.facebook.com/jgpsychology Jane Gabites on Insight Timer: https://insighttimer.com/janegabites https://janegabites.nz/

In this episode of the podcast Luke and Jane have an awesome discussion about Conscious Communication! We share some really powerful tools for creating more balanced, harmonious, joyful and loving relationships! Jane and Luke share how we learned to communicate from our parents and Jane shared some awesome tools that she uses with clients to […]

In this episode Jane & Luke talk about managing the inner critic, or negative self talk that we all experience. Jane gives the beautiful example of the white wolf and black wolf – giving us the power – which wolf do you feed? Thanks for listening to the Journeys to Wellness Podcast Luke Gabites on […]

In this Podcast Jane and Luke have a discussion about the power of the practise of Self Compassion. We talk about the science behind the practise, how it has helped us in our lives and how it has helped many of Jane's clients. Jane gives an awesome background to the practise then shares some practical tools to support us in our lives. At the end Jane guides a short, beautiful Self Compassion meditation so you can put what you've learned into practise! Some good people we recommend checking out for yoga practises and workouts to feel amazing. Yoga with Adriene: https://www.youtube.com/user/yogawithadriene Joe Wicks - The Body Coach: https://www.youtube.com/channel/UCAxW1XT0iEJo0TYlRfn6rYQ Thanks for listening to the Journeys to Wellness Podcast Luke Gabites on Instagram: https://www.instagram.com/luke.gabites/ Luke Gabites on YouTube: https://www.youtube.com/channel/UCJXaTtL_lKWnSz6TcNCJK0A Luke Gabites on Insight Timer: https://insighttimer.com/lukegabites https://lukegabites.nz/ Jane Gabites Psychology on Instagram: https://www.instagram.com/janegabitespsychology/ Jane Gabites Psychology on Facebook: https://www.facebook.com/jgpsychology Jane Gabites on Insight Timer: https://insighttimer.com/janegabites https://janegabites.nz/

In this solo Podcast Luke talks about the incredible power of the breath and how it can affect us physiologically and psychologically. We take a look at the latest research on the benefits of breathing for our physical health and also learn about how conscious breathing/breathwork can be an incredibly powerful tool for supporting us […]