1 with Catherine Roscoe BarrThe science of health, happiness & productivity with Catherine Roscoe Barr

2 Get social! Twitter/Instagram: @LifeDelish www.thelifedelicious.ca

3 PLANT SEEDS

4 "Common sense is not common action." ~ Shawn Achor

5 The science of the best YOUThe science of HHP = The science of the best YOU

6 Science: knowledge gained through observation & experimentation

7 Overview: Stress management Gratitude AM/PM rituals Movement Nutrition

8

9 Unmindfulness: Unconscious of how thoughts, words & actions make you feel

10 Mindfulness: Conscious of how thoughts, words & actions make you feel

11 What makes you feel good? What doesn’t? What serves you?

12 Discover your disconnect

13 PLEASURE PAIN

14 Type 2 fun

15 Neuroplasticity: experience-dependent (passive) self-directed (active)vs. self-directed (active)

16 “You can use your mind to change your brain to change your mind“You can use your mind to change your brain to change your mind.” ~ Rick Hanson

17 Practice: the application of an idea, belief, or method

18 Flexible framework: expansion vs. contraction

19 Boost mindfulness, using science & neuroplasticity, to transform health, happiness & productivity, with these 5 practices, in a personalized, flexible framework

20 Stress management Gratitude AM/PM rituals Movement Nutrition

21 Stress management: Reduce Transform Counteract

22 Stress response  cortisol =  immunity, digestion, adrenalin reproduction, cognitive function, metabolism

23 Reduce stress: mental nutritional physical electromagnetic

24 “Stress is a sign that something you care about is at stake.”~ Kelly McGonigal, The Upside of Stress

25 Transform stress Challenge mindset

26 Counteract stress Relaxation response

27 Nervous System Peripheral NS Central NS Somatic NS Autonomic NS| | Peripheral NS Central NS | | | | | | Brain Spinal Cord Somatic NS Autonomic NS | | Sympathetic NS Parasympathetic NS (stress response) (relaxation response)

28 Stress response  cortisol =  immunity, digestion, adrenalin reproduction, cognitive function, metabolism

29 Relaxation response  cortisol =  self-healing, nutrient + adrenalin absorption, sex drive, metabolism, creativity, problem-solving, compassion, patience

30 Your diaphragm rocks!

31 Meditation Breathe.

32 “It’s not just meditation that shuts off the stress response and calms the body. As we’ve learned, creative expression, sexual release, being with people you love, spending time with your spiritual community, doing work that feeds your soul, and other relaxing activities such as laughter, playing with pets, journaling, prayer, napping, yoga, getting a massage, reading, singing, playing a musical instrument, gardening, cooking, tai chi, going for a walk, taking a hot bath, and enjoying nature many also activate your parasympathetic nervous system and allow the body to return to a state of rest so it can go about the business of self-repair.” ~ Lissa Rankin

33 Stress management Gratitude AM/PM rituals Movement Nutrition

34 Gratitude Negativity bias Positivity antennae

35 “If happiness is on the opposite side of success, your brain never gets there. What we’ve done is pushed happiness over the cognitive horizon as a society. And that’s because we think we have to be successful and then we’ll be happier. But the real problem is our brains work in the opposite order. If you can raise somebody’s level of positivity in the present then their brain experiences what we now call a ‘happiness advantage,’ which is: your brain, if positive, performs significantly better than it does if negative, neutral or stressed. Your intelligence rises, your creativity rises, your energy levels rise. Your brain, if positive, is 31% more productive than your brain at negative, neutral or stressed. Which means if we can reverse the formula – if we can find a way of becoming positive in the present, then our brains work even more successfully, as we’re able to work harder, faster and more intelligently.” ~ Shawn Achor

36 The Happiness AdvantageMeditation

37 The Happiness AdvantageMeditation Gratitude

38 The Happiness AdvantageMeditation Gratitude What went well?

39 The Happiness AdvantageMeditation Gratitude What went well? Random acts of kindness

40 The Happiness AdvantageMeditation Gratitude What went well? Random acts of kindness Exercise

41 Stress management Gratitude AM/PM rituals Movement Nutrition

42 “Win the morning, win the day.” ~ Tim Ferriss

43 AM Rituals Hydrate Connect Move Fuel

44 PM Rituals Stress Hormones Wind down Sanctuary

45 Stress management Gratitude AM/PM rituals Movement Nutrition

46 Movement Physical activity Exercise

47 Sedentary behaviour Start an anti-sedentary revolution!

48 Circulation  all body systems

49  testosterone +  cortisolPower Pose  testosterone  cortisol ~ Amy Cuddy

50 Create space in front of bodyStretch anterior chain Strengthen posterior chain

51 “How does the body maintain the space within for all the transmitters of messages and transporters of nutrients? By holding itself structurally as long and wide as possible.” ~ Eric Goodman

52 Contraction & CompressionCognition Organ function Shallow breathing Mechanical disadvantage

53 “A healthy musculoskeletal system requires competitive tension between the axial skeleton and the appendicular skeleton.” ~ Eric Goodman

54 Stress management Gratitude AM/PM rituals Movement Nutrition

55 Nutrition Hydration Rituals

56 Hydration Mood Cognition Digestion

57 Rituals Weekly menu Daily timing Every-minute mindfulness

58 Review: Stress management Gratitude AM/PM rituals Movement Nutrition

59 Thought Exercise What is 1 practice you can implement to improve your health, happiness & productivity?

60 Twitter/Instagram: @LifeDelishThank you! thelifedelicious.ca