Mindset, Mood & Movement Sal Jefferies

If you're a founder or business owner, you probably know it can get lonely at times. You're running things but who is there to support, challenge and share with?
In this episode, I explain the challenges of loneliness that leaders, founders, and entrepreneurs often face. I share insights from my coaching experience, highlighting the signs and potential consequences of loneliness at the top. Loneliness is a signal to seek connection. I share a case study of a client, "John," who experienced a positive transformation by working with a coach to overcome his creative stagnation and regain a sense of fulfillment.
Key Learnings:
1. Loneliness at the top can lead to negative mindsets, lack of creativity, poor decision-making, and stagnation.
2. Signs of loneliness include negativity, overworking, stress, and a tendency to avoid risks or opportunities.
3. Seeking connection through mentors, coaches, or peers can provide the necessary support, challenge, and fresh perspectives to overcome loneliness and reignite creativity and problem-solving abilities.
4. Humans are social beings, and flourishing often requires the exchange of ideas and validation from others.
Show Notes:
00:00:10 - Introduction to the topic of loneliness in leadership roles.
00:01:00 - Signs of loneliness, such as negativity, stress, and overworking.
00:01:30 - Mindset issues associated with loneliness, including avoiding loss and stagnation.
00:02:00 - Potential consequences of loneliness, such as poor decision-making and lack of creativity.
00:02:50 - The importance of seeking connection and processing thoughts with others.
00:03:10 - The benefits of working with collaborators, mentors, or coaches.
00:03:50 - A case study of "John," a client who overcame creative stagnation through coaching.
00:05:30 - The positive transformation in "John's" mindset and creativity after working with a coach.
00:06:30 - Suggestions for seeking connection through business buddies, cohorts, mentors, or coaches.
00:07:10 - The importance of recognizing loneliness and taking action to seek connection.
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In this episode, I am in conversation with Earl Talbot, who is a coach and mindset code breaker. We dive deep into what it means to "get out of your own way" and how we often sabotage our own progress and success.
Earl shares valuable insights from his work in neurolinguistic programming (NLP) and personal development on how to identify and overcome the mental blocks, negative self-talk, and limiting beliefs that hold us back. He also emphasizes the importance of alignment between thoughts, emotions, behaviors, and identity for achieving desired outcomes.
Key Learnings:
- Getting in our own way stems from misalignment between our values, beliefs, emotions, and behaviors which creates inner conflict and incongruence (2:00)
- Judgment and comparing ourselves to others' standards is a major obstacle to progress (16:00)
- Fear of failure or success can prevent us from taking risks and embracing new challenges (31:00)  
- Disconnection from our bodies, intuition, and sense of purpose contributes to getting stuck (46:00)
- Identifying the emotions we want to feel and the stories/beliefs holding us back can open the door to positive change (51:00)
Show Notes:
0:00 - Introduction to the topic of getting out of your own way
2:00 - Earl's definition of getting in your own way as misalignment  
7:00 - Exploring the origins of our mental encoding and belief systems
16:00 - Common ways people get in their own way: judgment, fear of failure
26:00 - The importance of an identity shift for entrepreneurs 
31:00 - Overcoming the fear of success
36:00 - Living on purpose and getting rewarded for meaningful work
41:00 - Taking a holistic approach: mind, body, spirit
46:00 - Causes of disconnection and how to reconnect
51:00 - Practical exercise: Current state, desired state, and outcome
You can contact Earl at Creative Muscle
You can contact Sal here

The importance of effective and deep listening is SO important. It's the fundamental exchange between two people. Whether it's an important business conversation or a loved one - being able to listen properly, fully and deeply will change your relationship and so many positive ways.
I have encountered poor listening in many domains of my life. In this short, insightful episode I'm sharing my '6 levels of listening'. Improving our ability to listen is a great skill that has so many benefits.
The '6 levels of listening'.
1⃣ Broadcast Mode (talking without listening at all)
2⃣ It's Still About Me (asking questions but not being present)
3⃣ I Know Best (listening to respond or give advice)
4⃣ Five Minutes of Airtime (listening attentively for a short while)
5⃣ Hear and Be Heard (truly understanding the speaker)
6⃣ Deep Listening (sensing the resonance beyond just words)
Mastering deep listening at Level 6 is a beautiful thing.. You'll connect with others on a profound level and make them feel truly heard and understood.
Key Learnings:
Effective listening is crucial for better communication, relationships, and negotiations.Many people get stuck at lower levels of listening, such as broadcast mode or listening to respond.Deep listening involves quieting the inner narrative, being present, and sensing the resonance beyond just the words.Practicing deep listening can profoundly transform interactions and relationships.
Show Notes:
00:00 - 00:50: Introduction to the importance of effective listening.
00:50 - 01:40: Level 1 - Broadcast mode (talking without listening).
01:40 - 02:10: Level 2 - It's still about me (asking questions but not being present).
02:10 - 03:00: Level 3 - I know best (listening to respond or give advice).
03:00 - 03:40: Level 4 - Five minutes of airtime (listening attentively for a short while).
03:40 - 04:50: Level 5 - Hear and be heard (truly understanding the speaker).
04:50 - 06:20: Level 6 - Deep listening (sensing the resonance beyond just words).
06:20 - 07:20: Encouragement to practice deep listening and notice its transformative effects.

Get in touch with Sal
If this episode has caught your attention and you wish to learn more, then please contact me. I offer a free 20 min call where we can discuss a challenge your facing and how I may be able to help you.

In this engaging episode, Nick Heath, known as "The Breathing Diabetic," shares his inspiring journey of how incorporating breathwork techniques transformed his experience with Type 1 diabetes and overall well-being. With a background in atmospheric science and a passion for understanding the breath, Nick delves into the scientific evidence behind the profound effects of breathwork on managing diabetes, reducing stress, inflammation, and oxidative stress, as well as improving cardiovascular health and emotional regulation.
Nick's personal story highlights the power of simple breathwork practices, such as nasal breathing, quiet breathing, and slow breathing at 4-6 breaths per minute, in synchronizing the body's systems and promoting a healing state known as the "relaxation response." He emphasizes the importance of using the breath as a barometer for one's emotional and physiological condition, allowing for greater self-awareness and regulation throughout the day.
In addition to managing diabetes, Nick explores how breathwork can be integrated with movement and physical activity, enhancing recovery and downregulation after exertion. The episode culminates with a guided practice of alternate nostril breathing (Nadi Shodhana), a powerful technique that promotes balance, cognitive focus, and a sense of calmness.
Overall, this insightful conversation with Nick Heath offers a wealth of practical strategies and scientific insights, encouraging listeners to embrace the transformative potential of breathwork for managing chronic conditions, reducing stress, and cultivating a deeper connection with themselves and their overall well-being.
Key Learnings:
Breathwork is a simple and cost-effective tool to manage diabetes and improve overall health by influencing the nervous system, reducing stress, and promoting relaxation.Slow breathing, around 4-6 breaths per minute, can synchronize the body's systems and promote a healing state known as the 'relaxation response.'Nasal breathing and quiet breathing throughout the day can help maintain a calm and regulated state, serving as a barometer for one's emotional and physiological condition.Integrating breathwork with movement, such as walking or exercise, can enhance recovery and downregulation after physical exertion.Alternate nostril breathing (Nadi Shodhana) is a powerful practice that promotes balance, cognitive focus, and a sense of calmness.
Show Notes with Timestamps:
00:00 - Introduction and background on Nick Heath, 'The Breathing Diabetic.'
03:00 - Nick's journey with Type 1 diabetes and discovering breathwork.
07:00 - The science behind breathwork's effects on the nervous system and overall health.
12:00 - Nick's experience working with NASA (not related to breathwork).
15:00 - The importance of understanding the breath as a tool for self-awareness and regulation.
21:00 - The connection between breathwork and blood sugar management in diabetes.
29:00 - The impact of chronic conditions on baseline stress levels and the role of breathwork in promoting resilience.
34:45 - Dealing with distractions and resetting during the conversation.
38:00 - Strategies for incorporating breathwork throughout the day, such as nasal breathing and mindful breathing.
46:00 - Integrating breathwork with walking and physical activity.
50:00 - Guided alternate nostril breathing (Nadi Shodhana) practice.
56:00 - Nick's final thoughts on breathwork and its benefits for self-discovery and overall well-being.

In this mini-episode, I explain the concept of self-doubt and how it can act as a smokescreen, preventing individuals from taking action and moving forward. Self-doubt is a natural human state of mind, but if it becomes excessive, it can become maladaptive. I share insights into why self-doubt arises and offers strategies to overcome it.
Key Learnings:
1. Self-doubt stems from a need for certainty and a desire for safety, which can prevent us from taking risks.
2. Overidentifying with the outcomes of our actions and linking them to our self-worth can fuel self-doubt.
3. Failing to engage in discernment and intelligent decision-making can leave us stuck in a state of doubt.
4. To overcome self-doubt, we need to develop a healthy relationship with risk, avoid overidentifying with outcomes, and practice discernment in decision-making.
Show Notes:
00:00 - 01:00: Introduction to self-doubt as a smokescreen in the mind.
01:00 - 02:00: Self-doubt is natural, but it becomes maladaptive when it prevents us from moving forward.
02:00 - 03:00: The need for certainty and its connection to safety is a driving force behind self-doubt.
03:00 - 04:00: The relationship to risk and the ability to tolerate uncertainty are crucial for overcoming self-doubt.
04:00 - 05:00: Overidentifying with outcomes and linking them to our sense of self can fuel self-doubt.
05:00 - 06:00: The importance of not overly identifying with outcomes and separating actions from self-worth.
06:00 - 07:00: Discernment is the missing step in the loop that can help clear the smokescreen of self-doubt.
07:00 - 08:00: Strategies for practicing discernment and making intelligent decisions to overcome self-doubt.
08:00 - 09:00: Encouragement to apply the three strategies (relationship to risk, avoiding overidentification, and discernment) and seek help if needed.

In this episode, we tackle the important topic of the connection between menopause and the mind. Sally Garozzo, a specialist in this area, provides insightful perspectives on how menopause affects not just physical changes but also impacts a woman's mindset, emotions, behavior, and overall sense of self.
Key learnings:
1. Menopause is a complete life transition that goes beyond just physical symptoms. It affects a woman's mental health, decision-making, habits, and how she views herself and the world around her.
2. Common psychological symptoms during perimenopause and menopause include anxiety, insomnia, overwhelm, burnout, identity loss, and low mood or depression.
3. Understanding the changes happening during this phase is empowering and can help alleviate fear and confusion.
4. Practicing self-care, embracing biorhythms (sleep patterns, seasonal changes), and engaging in strength training can significantly improve both physical and mental well-being during this transition.
5. For business owners and entrepreneurs, it's crucial to reassess the alignment between personal values, goals, and the business vision, making adjustments as needed to accommodate the changes brought about by menopause.
Show Notes with Timestamps:
0:00 - 2:00 - Introduction to the topic of menopause and its impact on the mind.
2:00 - 6:00 - Sally's definition of the "mind part" of menopause and how it affects mindset, decisions, and self-perception.
6:00 - 10:00 - Psychological symptoms during perimenopause, such as anxiety, insomnia, and identity shifts.
10:00 - 14:00 - The importance of understanding and addressing psychological symptoms, rather than solely treating them with medication.
14:00 - 18:00 - Discussing the concept of "psychological homeostasis" and how menopause can disrupt familiar thought patterns and behaviors.
18:00 - 22:00 - Unpacking the role of guilt and the need to rebel against societal norms and expectations.
22:00 - 26:00 - The significance of aligning with natural biorhythms, slowing down, and listening to the body's needs.
26:00 - 30:00 - Embracing an existential perspective and facing the finitude of life to prioritize self-care.
30:00 - 34:00 - The benefits of strength training and physical activity for mental and physical well-being during menopause.
34:00 - 38:00 - Advice for business owners and entrepreneurs on aligning personal values, goals, and business vision during menopause.
38:00 - 40:00 - Closing thoughts and encouragement for listeners to reflect on the key learnings.