The Heart and Bones Podcast Brea Johnson

Struggling with low energy and strength? Discover how strength training can improve muscle mass, mobility, and quality of life as you age.

Summary
Rest is not just a trendy self-care product that you can purchase. Lou Thomas (they/them), the guest of this episode, defines radical rest as an interruption to systems of violence. Join Brea Johnson in conversation with Lou, a queer, neurodivergent, non-binary yoga teacher and embodiment specialist, as they discuss the transformative concept of radical rest. They explore how rest goes beyond mere sleep to become a form of resistance against systemic violence and a crucial self-care practice. They emphasize the need to identify and challenge the societal systems that impact our well-being, advocating for restorative practices tailored to individual needs.
About Lou Thomas
Lou Thomas is a dedicated yoga teacher and embodiment specialist based in Brighton, UK. Their work is deeply rooted in accessibility, trauma-informed approaches, and intersectional anti-oppression, focusing on empowering the LGBTQIA+ community. Lou's classes and workshops are designed to be accessible and playful, providing a safe space for individuals to explore their bodies and identities in a supportive environment.
Instagram: https://www.instagram.com/bodybitsbrighton/?hl=en
Website: https://www.bodybitsbrighton.com/
If you're inspired by this conversation and looking to deepen your practice of radical rest, you can find Lou teaching classes at Heart + Bones Online yoga school, including a 60-minute radical rest class.
Start a studio trial: https://www.heartandbonesyoga.com/membership/
More Sleep Resources:
If you're looking for support and consistency to help improve your sleep and stress levels, The Better Sleep Program is FREE as a member of Heart + Bones Online.
Explore the program and start your free trial to here: https://www.heartandbonesyoga.com/better-sleep-program/
Strength goes beyond the physical in yoga, encompassing mental, emotional, and spiritual dimensions. In this episode, Brea Johnson chats with Tejal Patel, a first-generation Indian American yoga teacher, writer, podcaster, and community organizer, about redefining strength through yoga. Tejal shares her insights on how yoga's deeper teachings can help us cultivate inner strength, resilience, and holistic well-being.
Tejal explains that true strength in yoga is not just about physical prowess but about handling life’s challenges with grace and compassion. They discuss the cultural influences on modern yoga practices in the West and the importance of reclaiming yoga's authentic roots. Tejal highlights the need for inclusivity and the value of trauma-informed and decolonized yoga practices.
The conversation is filled with powerful reflections on how to integrate yoga philosophy into daily life and the significance of inner experience over external appearance. Tejal offers practical tips for those looking to deepen their yoga practice, emphasizing the importance of restorative yoga and studying foundational texts like the Yoga Sutras.
About Tejal Patel
Tejal Patel (She/They) is a first-generation Indian American yoga teacher, writer, podcaster, and community organizer. She advocates for holistic yoga through a social justice lens, aiming to educate and activate students for collective action. Tejal is the founder of Tejal Yoga Studio, a South Asian teacher-led community focused on social justice and authentic spiritual practices. She's also a co-host of the Yoga is Dead podcast, known for sparking critical conversations about wellness, power, and privilege. Tejal’s insightful teachings and compassionate approach make her a favourite in our online studio.
Website: www.tejalyoga.com
Instagram: https://www.instagram.com/tejalyoga
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Chapters
00:00 Introduction and Overview
02:47 The Philosophy of Radical Rest
09:14 Implementing Restorative Practices
36:05 Conclusion and Continui

Did you know that one in two people develop sleep problems or insomnia after experiencing a loss? Dr. Mekel Harris (she/her), a licensed psychologist specializing in grief and loss, joins Brea Johnson to explore the effects of grief on sleep and the nervous system. Dr. Harris shares not only personal insights, but her professional expertise on finding ease during life’s most challenging times, whether due to the grief of losing a loved one or significant life changes.
She emphasizes the importance of normalizing sleep disruptions associated with grief and offers practical strategies to support the nervous system through gentle movement, somatic practices, and grounding exercises. Dr. Harris advocates for intentionally scheduling time to grieve and discusses the lifelong nature of grief, providing listeners with tools to manage their experiences constructively and compassionately.
If you enjoy this episode you can also find Dr. Mekel Harris inside Heart + Bones Online yoga studio leading classes on the topic of grief.
Start a studio trial today.
About Dr. Mekel Harris
Dr. Mekel Harris, Ph.D., NCSP, PMH-C, is a renowned psychologist and grief specialist who has dedicated her career to helping individuals navigate the complexities of loss. After the profound impact of her mother's passing, Dr. Harris redirected her focus to specialize in grief and loss, aiming to provide the support she once needed herself. She combines talk therapy with somatic practices in a compassionate approach, enhancing her clients' healing journeys.
Instagram
Website
More Sleep Resources:
If you're looking for support and consistency to help improve your sleep and stress levels, The Better Sleep Program is FREE as a member of Heart + Bones Online.
Explore the program and start your free trial to here: https://www.heartandbonesyoga.com/better-sleep-program/
Chapters
00:00 Introduction and Background
01:55 The Impact of Grief on Sleep
05:58 Supporting the Nervous System with Gentle Movement and Somatic Practices
09:09 Scheduling Time for Grief and Creating Routine
11:58 Leaning into Discomfort: Embracing Grief as a Lifelong Process
Join Brea on Instagram for tips and inspiration: https://www.instagram.com/heartandbonesyoga/

Can building a deeper relationship to the land help with sleep? Discover the wisdom of plants, their lifecycle, and how they support rest, sleep, and even dream work with Leigh Joseph (she/her), PhD, founder of the Squamish-based plant-based skincare business Skwalwen Botanicals. Leigh joins Brea Johnson to explore the deep connections between plants, people, and the places they inhabit. 
In this episode, Leah shares insights from her dual perspective as an ethnobotanist and a member of the Squamish First Nation. She discusses the importance of establishing reciprocal relationships with plants and the land, emphasizing the role of Indigenous plant knowledge in nurturing these connections.
Leigh explains the wisdom of plants, their lifecycle, and how they support rest, sleep, and even dream work. She illustrates how plants like mint and coastal sage can soothe and prepare us for sleep, and how plants appear in our dreams to teach us. The episode also covers the transformative power of visualization practices in connecting us to meaningful places and memories, offering a meaningful way to engage with the natural world, even from urban settings.
About Leigh Joseph
Leigh Joseph, also known by her ancestral name Styawat, is a trained ethnobotanist, researcher, activist, and the Indigenous founder of Sḵwálwen, a plant-based skincare company dedicated to sustainable and culturally informed practices. As a mother, wife, daughter, and community leader within the Squamish Nation, she integrates Western scientific methods with the rich teachings from her community to foster deeper connections between people and the natural world. Her work is driven by a passion to heal the intergenerational effects of cultural trauma, protecting collective knowledge and bringing indigenous plants into modern wellness practices.
Website
Instagram @skwalwenbotanicals
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Enjoy tips and inspiration on Instagram.
More Sleep Resources:
If you're looking for support and consistency to help improve your sleep and stress levels, The Better Sleep Program is FREE as a member of Heart + Bones Online.
Explore the program and start your free trial to here.
Chapters
00:00 Introduction and Description of Skincare Business
02:23 Leigh Joseph's Background as an Ethnobotanist
05:13 The Importance of Reconnecting with Nature
09:01 The Simplicity and Wisdom of Plants
11:24 Plants that Support Rest and Sleep
20:07 Trusting the Intangible and Listening to the Natural World
24:54 Honouring and Respecting the Natural World as a Radical Act
28:08 The Healing Power of Visualization Practices
30:00 Reconnecting with Indigenous Heritage through the Land
36:23 Finding Meaning in Small Acts of Connection with Nature

What if our daily struggles with energy and sleep aren't just personal problems, but a clash between modern life and ancient biological rhythms? Jessa Gamble she/her, an award-winning science writer and journalist, takes us into the world of circadian rhythms in this episode. Through her book The Siesta and the Midnight Sun, Jessa explores how deeply these rhythms are embedded in the fabric of all living organisms, influencing our alertness, health, and even emotional well-being.
Jessa discusses the profound impact of artificial light on our natural sleep cycles and how societal pressures further skew our body clocks. She advocates for realigning our lives with the natural cycles of light and darkness to not only improve sleep but also enhance our overall health.
About Jessa Gamble
Jessa Gamble is a prominent Canadian science writer and co-owner of the Last Word on Nothing blog. Her fascination with how circadian rhythms shape life on Earth has led her to explore how aligning more closely with these natural patterns could revolutionize our approach to health and productivity. Jessa’s insights challenge us to rethink our daily routines and advocate for a healthier integration of natural rhythms in a technology-driven world.
Blog: https://www.lastwordonnothing.com/
Book: https://www.penguinrandomhouse.ca/books/417234/the-siesta-and-the-midnight-sun-by-jessa-gamble/9780143185857
More Sleep Resources:
If you're looking for support and consistency to help improve your sleep and stress levels, The Better Sleep Program is FREE as a member of Heart + Bones Online.
Explore the program and start your free trial to here: https://www.heartandbonesyoga.com/better-sleep-program/
Chapters
00:00 The Fascination with Circadian Rhythms
04:20 The Role of Light in Regulating Circadian Rhythms
09:04 Cultural and Societal Influences on Sleep Patterns
13:16 Prioritizing Rest and Honoring Biological Needs
29:21 Living in Sync with the Natural Light-Dark Cycle
39:45 Recreating a 12-Hour Light-Dark Cycle for Better Sleep
43:31 The Benefits of Restful Practices for Sleep
 
Start a studio trial: https://www.heartandbonesyoga.com/membership/
Enjoy tips and inspiration on Instagram: https://www.instagram.com/heartandbonesyoga/

What do you do when lying awake in bed, stressed about not sleeping? Sleep specialist, Dr. Angela Holliday-Bell joins the podcast today to discuss the importance of sleep for overall health and well-being and gives us important strategies and perspectives on creating healthy bedtime routines and reducing sleep anxiety.