Happy Doc Student Podcast Heather Frederick, PhD

🎙️ In episode #125, we dive deep into the fascinating world of one of my ALL-TIME FAVORITE topics: gut health. Listen in as Josh Dech explains why your gut health is more important then your DNA!
👉 Gut Health Basics: Your gut health affects your productivity, emotions, mental clarity, ability to learn, quality of sleep, and more.
🧠 The Gut-Brain Connection: The gut influences the brain and vice versa, making it a crucial aspect of overall health and well-being.
💡 Leaky Gut Explained: Leaky gut occurs when the lining of the intestine becomes damaged, leading to inflammation and allowing toxins and pathogens to leak into the bloodstream.
🤔 Common Symptoms: Bloating, constipation, diarrhea, nausea, cramping, pain, and gas are common signs of leaky gut.
🛠️ Promoting Gut Health: Adopting habits such as consuming a clean diet, avoiding processed foods, and managing stress can support a healthier gut.
👣 Prioritizing Habits: While toning the vagus nerve is important, focusing on foundational habits like diet and stress management may take precedence for overall gut health.
🌱 5 R's of Reversing Gut Problems: Remove, replenish, rebuild, repair, rejuvenate

Get Josh's IBD course here:  https://gutsolution.ca/skool?via=heather

Connect with Josh
https://gutsolution.ca/
https://www.facebook.com/joshdech.health
https://www.instagram.com/joshdech.health/
https://www.linkedin.com/in/josh-dech-5a1582106/
https://www.youtube.com/@gutscience
Support the show
Support this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy

Want to make my day? Rate, review, subscribe & share with someone you love.

In episode #124 chat with William Wadsworth, a memory and productivity psychologist, author, and host of the Exam Study Expert podcast.
Highlights: 
1.     If you feel overwhelmed, confused, or frustrated – you are likely simply cognitively overloaded. 
2.     When you understand Cognitive Load Theory you can combat procrastination and be a more effective learner.
3.     Optimize intrinsic load by breaking tasks into manageable components and applying full cognitive power to each step.
4.     Identify and address external distractions like technology and environmental factors (use headphones as a signal for focused work and create a tangents list for future exploration)
5.     Externalize “to-do” lists to minimize mental clutter and stay focused on the task at hand.
6.     Recognize the role of germane load in fostering creativity and insights and embrace spaces for idea generation, such as walks or shower time.
Connect with William
YouTube: https://www.youtube.com/@examstudyexpert
Twitter: https://twitter.com/examstudyexpert
Facebook: https://www.facebook.com/examstudyexpert
Instagram: https://www.instagram.com/examstudyexpert
Exam Study Expert podcast via https://examstudyexpert.com/podcast
The Scholars Way (30 day mindset / productivity program for scholars): https://william-s-school-4d20.thinkific.com/courses/the-scholars-way?ref=8cdb35
Sounds of the Bodlein: https://www.ox.ac.uk/soundsofthebodleian/
Six Pillars of Study Success (free download): https://examstudyexpert.com/Pillars

Productivity Episodes
#81 Productivity Hacks with Scott Miller; https://www.buzzsprout.com/1547113/episodes/11089338

#87 Increase Your Productivity and Decrease Stress with Dr. Frank Buck: https://www.buzzsprout.com/1547113/episodes/11526361

#89 Technology Addiction vs. Technology Mindfulness: How to Put Humans First with Rob Krecek: https://www.buzzsprout.com/1547113/episodes/11545822

#92 How to Make SPACE for Things that Matter with Daniel Sih: https://www.buzzsprout.com/1547113/11832398
Support the show
Support this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy

Want to make my day? Rate, review, subscribe & share with someone you love.

Aesha Tahir reveals the link between better posture and a pain-free life, less stress, and improved self-confidence. She is an award-winning author, keynote speaker, corporate trainer, and movement specialist who provides trainings on posture and wellness. Her best-selling book “Unhunched: Discover Wellness Through Posture.”
If you want visuals watch this on YouTube here: https://youtu.be/50Hoi4NInMY
Highlights:
1.    Good posture is your body’s natural position and should be effortless and allows gravity to work for us (not against us). 
2.    CHECK YOUR POSTURE: Have a friend take a photo of you standing. Are the landmarks aligned? Earlobe, shoulder, hip, knees, ankles. 
3.    Maintain good posture while siting. Are your eyes in line with your screen, elbows in line with shoulder, and your seat is deep in your chair?
4.    Your head is as heavy of a bowling ball and every inch your head moves forward you increase the pressure on your spine an extra 10 pounds! Do the math and now you understand why might have neck, shoulder, and back pain. 
5.    SIMPLE EXERCISE to combat poor posture: Chin retraction (press back of head against headrest or wall – hold for 20 seconds repeat 3-4 times), Pomodoro technique (move that body!), deep breathing, expansive posture stretches.
6.    Stress activates our sympathetic nervous system to activate which results in: rapid breathing, increased heart rate and blood pressure, reduced blood flow to necessary organs, higher levels of cortisol, etc.
7.    MOVE OFTEN!! Research suggests we are often not aware of these symptoms and after working on the computers after 30 consecutive minutes of sitting and typing on the computer, all these biomarkers are active and this induces muscle soreness and pain in our body.
8.    Bonus benefits of regular breaks – reduce pain and allow space for BURSTS OF CREATIVITY. 
9.    UNPLUG. Make time for yourself and your social network (your time spent in these activities may be LESS than before you started your degree, but do not eliminate entirely!).
10. BREATHE. 4-5 slow, deep breaths can break the stress-cycle by toning your vagus nerve.
11.Good posture also impacts our feelings of confidence and productivity. UNHUNCH dear listeners!
Connect with Aesha
Instagram: https://www.instagram.com/tone_and_strengthen/
Facebook: https://www.facebook.com/toneandstrengthen
Linkedin: https://www.linkedin.com/in/aeshatahir
Youtube: https://www.youtube.com/@toneandstrengthen5984/featured
PI: https://pin.it/3iSWj9X
Link to free download: https://www.aeshatahir.com/
Link to book - Unhunched: Discover Wellness Through Posture https://amzn.to/49RAfJE 
Support the show
Support this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy

Want to make my day? Rate, review, subscribe & share with someone you love.

On this show I chat with Adam Baldy. Adam holds an MA in East Asian Studies and is a PhD student at the University of Arizona. As a Senior IT Systems Analyst at Pima Community College, he blends his in-person and online teaching experience with ed tech management.
Highlights
·      Starting a doctoral program is a big decision (perhaps the biggest decision you will ever make). If at any time you feel pressured to start a program, question the motives of that organization.
·      Do your research! Speak with current students, graduates, and faculty. Ask for  time-to-completion statistics and graduation rates. Complete the exercises in Ch. 1 of The Happy Doc Student Handbook. See episodes below.
·      There are unique challenges for first-generation college students and navigating the unfamiliar territory of graduate school can add to an already stressful environment. 
·      Graduate school will happen in the context of your LIFE; there are no easy answers when it comes to deciding how to manage your own mental health, supporting others, building a career, etc.
·      Knowing your core values is key; you will have to let some things go; be honest in terms of your priorities during this season.
·      Embracing a part-time program may allow you to balance work, academia, and family life.
·      Like stepping into a doctoral program, stepping out of one is also a big decision. Be cautious of “reacting."  Instead, responded thoughtfully to these feelings (see the I-Think-I-Want-To-Stop activity in The Happy Doc Student Handbook). 
·      If you do decide to step out (whether forever or for a season), refrain from feelings of guilt/failure and listen to the Good Goodbye episode:  https://www.buzzsprout.com/1547113/8016142 
Connect with Adam
https://www.linkedin.com/in/adam-baldry-ab6501117/
Relevant episodes for when you are researching programs:
#2 The Doc Journey: Things You Need to Know (that they probably won't tell you)
#21 Should I Pursue a Doctoral Degree? with Dr. Chris Cappannelli
#31 Reality Check: Is a Doc Program for You? with Jamie Hillman
#53 Are We Teaching Students To Be Unhappy? with Dr. Leonard Cassuto
#69 Career Diversity & The Doctorate with Dr. Leonard Cassut
Relevant episodes for when you want to STOP:
#7 When You Want to Quit with Dr. Jodie Hemerda
#10 ABD, Limiting Beliefs and Giants with Dr. Scott Burrus
Support the show
Support this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy

Want to make my day? Rate, review, subscribe & share with someone you love.

Let's go on a little adventure and explore what rest means to you.

If you haven't already heard my thoughts on self-care as a secret weapon and the role of self-love...check them out here:

Unleash Your Genius: The Secret of Self-Care
https://www.buzzsprout.com/1547113/6988105

100 Guests Changed My Life (will they change yours?)
https://www.buzzsprout.com/1547113/12981214




Support the show
Support this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy

Want to make my day? Rate, review, subscribe & share with someone you love.

This conversation delves into the profound impact of love on personal well-being and its potential to create a more loving world.
In this episode I chat with Paul Zolman, a speaker, educator, veteran, entrepreneur, and author of the book "Role of Love: The most effective way to demonstrate love every day." Paul shares his inspiring journey from a childhood filled with abuse to adopting a mindset that allows him to love freely in any circumstance.
Highlights
·      Our past profoundly impacts our future – are you going to repeat family patterns or be intentional about changing them?
·      Dr. Gary Chapman’s five love languages can serve as a foundation for understanding how you give and receive love 
·      Practicing the five love languages (service, quality time, words of affirmation, gifts, and physical touch) expands our understanding and experience of love
·      Using the love language cube/dice is one way to bring an element of play and fun into exercising your expression of love
·      Ask yourself: Are you willing to send love out without expecting it to come back?
·      Need ideas for expressing love in a language that isn’t your preference? Get Paul’s free download (see below)

 Connect with Paul
www.roleoflove.com
Role Of Love Dice (@roleoflovedice) • Instagram photos and videos
Paul Zolman | Author (@paul_zolman) • Instagram photos and videos
https://www.facebook.com/roleoflovedice
https://www.facebook.com/paul.zolman.7/
https://www.linkedin.com/in/paulzolman/
Role of Love Dice (@roleoflovedice) / X (twitter.com)
Get Paul’s book here: Role of Love: The most effective way to demonstrate love every day
To receive the free download: 101 Ways to Express Love, email Paul at: lovesrole@gmail.com
Support the show
Support this free content: https://www.buzzsprout.com/1547113/supporters/new
Get The Happy Doc Student Handbook: https://www.amazon.com/dp/0578333732
Other resources at: http://Expandyourhappy.com
Treat me to a green tea: https://www.buymeacoffee.com/expandyourhappy

Want to make my day? Rate, review, subscribe & share with someone you love.