Hardiness with Dr Paul Taylor

Paul Taylor
  • 4.7 (37)
  • Self-Improvement
  • Updated Semiweekly

Host Dr Paul Taylor, a Psychophysiologist, Neuroscientist, Exercise Scientist, and Nutritionist interviews experts from around the world on cutting edge research and practices related to improving hardiness in your mind, body and brain to become your best self.

  1. 8h ago

    The Hidden Power of Rhythms: How Small Daily Habits Can Transform Your Performance with Jess Spendlove

    Unlock the secrets of elite performance and sustainable well-being in this deep dive with Jess Spendlove, a renowned high-performance coach with a remarkable background in sports nutrition, elite sport, and military consulting. Jess reveals how top athletes and leaders optimise energy without sacrificing their health, sharing proven frameworks you can implement today. If you're driven, ambitious, and tired of the endless hustle, this episode is your blueprint for thriving at work and in life. Most people underestimate the power of simple, rhythmic daily habits that harmonize your body’s natural cycles — and ignoring them sabotages your energy, focus, and sleep. Jess breaks down her "five rhythms": what to eat, how to move, manage stress, sleep, and connect authentically — and how aligning these with your circadian clock can elevate your performance effortlessly. You’ll discover why even peak performers—those training every day for Olympic gold or special ops—start with foundational daily rituals, not complex routines. Her insights show that high achievement doesn’t require extremes; what it demands is consistency, purpose, and smart recovery. Key Takeaways Key mental models for sustainable performance: the five rhythms—nutrition, movement, stress management, sleep, and connection to purpose and values. Practical nutrition strategies, including meal timing, the importance of consistent habits, and the myth of a one-size-fits-all diet. The significance of breakfast and meal rhythm in glucose control, focus, and energy levels. Recommended supplements for optimal health and performance, including fish oil, creatine, magnesium, and cycling protocols. How elite performers prioritise recovery through intentional, stimulant-free time, and the difference between recovery and relaxation. The importance of social connection and aligning daily actions with core values for longevity and happiness.   Time Stamps 02:30 - Jess’ journey from elite swimmer to sports nutritionist11:13 - Insights into elite athlete routines and dedication12:20 - The five rhythms for sustainable high performance15:08 - Practical nutrition habits and meal timing strategies17:23 - The impact of breakfast on glucose and energy26:40 - Supplements for cognitive and physical health30:32 - The role of intentional recovery and rest36:52 - Building connection, purpose, and aligning values40:33 - Exercise routines for long-term health and strength Resources Jess’ Book: For The Long Run Website: https://jessicaspendlove.com/ LinkedIn: https://www.linkedin.com/in/jessicaspendlove/ Instagram:  https://www.instagram.com/jess_spendlove_dietitian/  YouTube:  https://www.youtube.com/@JessicaSpendlove     Support the Podcast If you found this conversation valuable, consider subscribing and leaving a review on your preferred podcast platform. Your feedback helps us continue to bring you insightful discussions on important health topics. See omnystudio.com/listener for privacy information.

    The Hidden Power of Rhythms: How Small Daily Habits Can Transform Your Performance with Jess Spendlove

  2. 2d ago

    The biggest thing that is shrinking your brain, and how to combat it: Wisdom Wednesdays

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  3. 5d ago

    A Japanese Concept to Calm Our Minds With Carly Taylor

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  4. Jul 17

    Why your values are like fingerprints: The key to unlocking true purpose with the LegendaryDr John Demartini

    Most of us are living on autopilot, distracted by social media, superficial pursuits, and fleeting pleasures, all while our true purpose and core values remain buried beneath the noise. What if uncovering your deepest values could be the key to transforming your life, boosting your energy, and aligning your daily actions with your authentic self? In this week's episode I chat with Dr. John Demartini, a human behavior expert and author who has dedicated decades to decoding what truly drives us. Discover how your unique hierarchy of values shapes your perception, decisions, and destiny — and learn the practical, science-backed process to clarify what's most important to you. From understanding the influence of space and time on your priorities to identifying the subtle cues in your environment that reveal your true motivations, Dr. Demartini reveals a powerful framework to reclaim your purpose. Key Takeaways Values are your neural blueprint for purpose and behavior - The hierarchy of your values filter’s perception, decision-making, and action, shaping your life's trajectory. When values shift or are unclear, your biology and psychology signal imbalance through stress or illness. External distractions hijack attention when internal priorities are unclear - Social media, entertainment, and consumer habits intensify when your subconscious values unacknowledged and unmet. These external stimuli serve as subliminal cues for what your mind craves but isn’t consciously aligned with. Living outside your highest values triggers biological and psychological stress responses -        When actions deviate from core values, the amygdala perceives threat, activating stress mechanisms that impair mitochondrial energy and foster disease. Authenticity and purpose act as biological stabilisers. The process of discovering and living your highest values creates exponential growth in vitality and longevity - Living with purpose not only guides behavior but rewires neural pathways, extending telomeres, expanding consciousness, and lengthening lifespan. The key to sustainable fulfillment is mastery over passions and external influences - The Greeks viewed passions derived from suffering as distractions. Modern distractions amplify this, pulling people into impulsive behaviours that block higher purpose.   Time Stamps 05:24 Why values shape behavior and destiny08:44 Finding your own values vs. inherited “shoulds”11:43 The first value determinant: what fills your space17:11 Social media, attention, and intentional living23:08 The second determinant: how you spend your time28:40 The values determination process30:24 Energy as a signal of what matters most32:04 Money, organisation, and priorities36:30 Values, meaning, stress, and relationships40:32 Why living by someone else’s values doesn’t last43:25 Seven questions for aligning life with your values47:05 Discipline, delegation, and self-actualisation50:23 Purpose versus modern distractions52:09 Stress, eating, and immediate gratification55:59 Stress as perception58:22 Moving from passion to mission59:38 Final takeaway: live by your highest priorities   Resources Facebook: https://www.facebook.com/drjohndemartini Instagram: https://www.instagram.com/drjohndemartini/ YouTube: https://www.youtube.com/user/DrDemartini LinkedIn: https://www.linkedin.com/in/drjohndemartini/ Website: www.drdemartini.com   Support the Podcast If you found this conversation valuable, consider subscribing and leaving a review on your preferred podcast platform. Your feedback helps us continue to bring you insightful discussions on important health topics.     See omnystudio.com/listener for privacy information.

    Why your values are like fingerprints: The key to unlocking true purpose with the LegendaryDr John Demartini

  5. Jul 14

    What type and amount of exercise (if any) should I do if I'm stressed - science has the answer: Wisdom Wednesdays

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  6. Jul 12

    Phone Anxiety, Oxytocin and the Choice To Take The Call

    Have you ever watched your phone ring, seen exactly who it is, and just let it go to voicemail? Not because you're busy, but because you didn't feel like talking? You're not alone, and there's a reason it's become so easy to avoid. This week Carly looks at why so many of us, young people especially, now reach for a text over a call, and what that shift might be costing us. It turns out hearing a familiar voice does something a text simply can't. Carly weaves together the research on phone anxiety, the physiology of the human voice, and the small daily choice we all face when the phone lights up, and makes the case that true connection has to be heard. If picking up still feels daunting, there's a less daunting first step in here too.  Carly is a counsellor and coach who specialises in building psychological hardiness — the ability to navigate challenge, stay engaged, and take meaningful action under pressure. Her work integrates modern psychology with Eastern and Stoic approaches, helping people build resilience, live with purpose, and respond to life’s challenges with greater clarity, courage and steadiness. References and further reading: Seltzer, L.J., Prososki, A.R., Ziegler, T.E., & Pollak, S.D. (2012). Instant messages vs. speech: hormones and why we still need to hear each other. Evolution and Human Behavior, 33(1), 42–45. https://pmc.ncbi.nlm.nih.gov/articles/PMC3277914/ Seltzer, L.J., Ziegler, T.E., & Pollak, S.D. (2010). Social vocalizations can release oxytocin in humans. Proceedings of the Royal Society B, 277(1694), 2661–2666. https://pmc.ncbi.nlm.nih.gov/articles/PMC2982050/ Coan, J.A., Schaefer, H.S., & Davidson, R.J. (2006). Lending a hand: social regulation of the neural response to threat. Psychological Science, 17(12), 1032–1039. https://pubmed.ncbi.nlm.nih.gov/17201784/ Kumar, A., & Epley, N. (2021). It's surprisingly nice to hear you: misunderstanding the impact of communication media can lead to suboptimal choices. Journal of Experimental Psychology: General, 150(3), 595–607. https://static1.squarespace.com/static/5394dfa6e4b0d7fc44700a04/t/5f5a8bd2bec7a45b9db0d41c/1599769555766/Kumar+Epley+(in+press)+Its+surprisingly+nice+to+hear+you+JEPG.pdf Uswitch (2024). Call me maybe (not): a quarter of young people never answer the phone. https://www.uswitch.com/media-centre/2024/04/Call-me-maybe-quarter-young-people-never-answer-phone/ See omnystudio.com/listener for privacy information.

  7. Jul 10

    The magic of sleep for your brain - and ways to improve it, with Dr Jemma King

    In this fascinating episode, discover the science behind sleep’s alchemy: how your brain’s lymphatic system flushes out metabolic waste, and why missing just two hours of deep sleep can increase your risk of Alzheimer’s by up to 50%. We break down the impact of caffeine, alcohol, and sleep medications on healing cycles, revealing why many sleep aids are more harmful than helpful. Learn why maintaining a consistent sleep schedule, avoiding blue light, and creating a sleep sanctuary can save your brain and extend your life. Most people underestimate how sleep impacts every aspect of their health and miss the simple shift that can prevent neurodegeneration, boost performance, and transform wellbeing. If you think sleep is just rest, think again: it’s the brain’s nightly cleaning service, crucial for clearing toxins like beta amyloids linked to dementia and Alzheimer’s. Dr. Jemma King shares why deep slow wave sleep is a biological masterpiece and how lifestyle choices sabotage it, accelerating aging and disease.   Key Takeaways Sleep is a brain detox powerhouseDeep slow-wave sleep helps clear waste like beta amyloids, which are linked to dementia and Alzheimer’s. Sleep quality matters more than just hoursThe order of sleep stages matters for memory, mood, learning, and physical recovery. Consistency is crucialA regular sleep schedule supports your circadian rhythm and improves long-term brain and body health. Caffeine can mask fatigue, not fix itIt blocks sleep pressure, which can hurt sleep quality if timed too late in the day. Alcohol and sleep meds can disrupt recoveryThey may make you sleepy, but they interfere with the restorative parts of sleep. Deep sleep happens earlyGetting to bed on time helps you get the most valuable brain-repair sleep first. Sleep is a longevity toolBetter sleep supports clearer thinking, better performance, and healthier aging.   Time Stamps 02:50 Understanding Stress and Emotional Intelligence 06:13 The Science of Sleep: Importance and Mechanisms 09:08 Deep Sleep and Its Critical Role 11:57 The Impact of Sleep on Mental Health 15:13 The Role of REM Sleep in Emotional Processing 18:01 Effects of Alcohol and Other Substances on Sleep 20:53 The Stages of Sleep and Their Functions 24:13 Short-term vs. Long-term Sleep Deprivation Effects 27:02 Chronic Sleep Debt and Its Health Consequences 32:15 The Impact of Sleep on Health 36:08 Understanding Sleep Needs Across Lifespan 40:52 Practical Sleep Aids and Tips 49:28 The Role of Diet and Lifestyle in Sleep 57:00 Napping: Benefits and Best Practices 01:00:18 Cognitive Strategies for Insomnia   Resources Dr Jemma King’s Book: Sleep First: Sleep Smarter, Think Sharper, Feel Better Website: https://jemmakingbio-pa.com.au/ LinkedIn: https://www.linkedin.com/in/dr-jemma-king-phd-76013328/ Instagram: https://www.instagram.com/dr.jemma.king/ See omnystudio.com/listener for privacy information.

    The magic of sleep for your brain - and ways to improve it, with Dr Jemma King

  8. Jul 7

    12 Thinking Traps that are sabotaging you

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About

Host Dr Paul Taylor, a Psychophysiologist, Neuroscientist, Exercise Scientist, and Nutritionist interviews experts from around the world on cutting edge research and practices related to improving hardiness in your mind, body and brain to become your best self.

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