7 Ways To Better Wellness In 2017

Special Episode: 7 Ways To Better Wellness In 2017 Wellness + Wisdom Josh Trent

7 Ways To Better Wellness In 2017

To celebrate the start of 2017, this episode is dedicated to spotlighting  7 powerful episodes and remembering what they taught us about our wellness path in 2016.

It has been such an incredible year on the Wellness + Wisdom podcast! There have been so many amazing guests who have opened up to us to share their stories and teach us how we can improve our health and wellness.

On this episode, you will listen to seven inspiring conversations for seven steps to greater wellness in 2017.


The list includes:


If you’re listening to the Wellness + Wisdom podcast for the first time, this will be a unique experience for you to get in touch with the types of guests and topics we dive deep with on the show. If you're a returning listener, this will be an incredible chance for you to absorb seven powerful concepts from these world-class leaders to help you in 2017.


Gretchen Rubin: The Secret to Habit Change


“Unfortunately, we've all learned from tough experience that no magic, one-size-fits-all solution exists and that the real secret to habit change is that in order to change our habits, we must first know ourselves.” –  Gretchen Rubin


According to Gretchen, the secret to habit change is to get to know ourselves through self exploration and awareness. We're not all the same and we need to understand what makes us happy and motivated to work hard.

One great example that Gretchen gave was the difference between someone who enjoys simplicity vs. abundance. One person may work great in a simple environment with no clutter, but maybe another person feels energized in an office stacked with books and other collections.

Once we've found what helps us stay motivated, we can create new habits to keep that motivation going while respecting other people's differences and what motivates them at the same time.


Melissa Hartwig: Food Freedom Forever


“Food scientists have engineered chemicals and processed foods that light up the reward centers in the brain for a different reason than nature intended. Not because they provide vital nutrition, but because they're scientifically designed to stimulate our taste buds.” – Melissa Hartwig


It is said that the gut is our body's second brain. If we pay close attention to it, it can tell us when we're full and what nutrition we need. During this podcast episode, Melissa discussed the difference between satiation and satiety and how our gut can help us create healthy eating habits.


What is Satiation?


is our brain's perception that we've had enough food to the point that we're basically sick of eating. Maybe our mouth is tired from chewing food, we're bored with the taste of the food, or we're so full that you can't even eat anything else.

Satiation can easily happen when we've eaten foods such as popcorn, brownies, chocolate or any food that's difficult to stop eating once we've started. It can happen when we're eating out of boredom and we don't even realize that we've eaten so much until all of it is gone. For me, it's super hard to stop eating chips with salsa and/or guacamole!


What is Satiety?


takes place in the stomach when the body knows that it has enough various nutrients to be full and satisfied as far as survival goes. When we eat a grass-fed steak with green vegetables and perhaps some healthy fats, our body has had enough without us needing to over consume other foods.


How can we begin to focus on eating more foods that help us feel satiety?

We should focus on consuming foods that nature intended for us to eat.

We should stay away from overly processed foods with lots of preservatives and sugars. Instead, eat natural fruits, vegetables, proteins, and healthy fats.

Focus on eating satiety foods so that you get to a place where you can trust the signals that your gut, not your brain, is telling you.


Dr. Jade Teta: The 5 Metabolic Myths


“Metabolism is designed to keep us in homeostasis and help us adapt to the stresses of the world around us whether that stress is sleep deprivation, decreased calories, over exercising, or emotional stress.” – Dr. Jade Teta


During the episode with Dr. Jade Teta, he explained what the difference is between Dieters and Detectives.

Dieters go by the rules and unfortunately, this is what keeps them stuck in the same place or worse as they move form one diet to the next. Dieters follow strict, but we really shouldn't be following such rules at all. All we need for healthy nutrition is just healthy eating guidelines. That's where the Detectives come in.

Detectives follow the healthy eating guidelines and learn skills that allow them to be flexible and discover their own nutrition method. Why is this better than following a strict set of rules of what to eat and not eat? Because every person is different and we all have different metabolism.

The Goldilock Zone

According to Dr. Teta, the key to finding the right metabolism balance and the perfect amount of nutrition, exercise, and relaxation is to follow the Golidlock Zone method.

We can get in the Goldilock zone when we have not too much, not too little, but just the right amount of:

  • Fats
  • Carbs
  • Proteins
  • Stress
  • Exercise

When everything is balanced, our metabolism is right where we want it to be. Just like metabolism, everyone's Goldilock Zone will be unique. To help us get to the Goldilock Zone, we should focus on HEC.

What is HEC?

HEC stands for Hunger, Energy, and Cravings. HEC helps us to understand whether or not a diet is helping our body. After each meal, we should pay attention to how our body feels, responds, and what our biomarkers are telling us.


“If your HEC is in check, then your metabolism is balanced.”- Dr. Jade Teta


 Dr. John Gray – ADHD, Brain Health, & Sex Addiction


“We demand the instant gratification that releases the dopamine in our brain when we're hyper stimulated.  Instead of over simulating our brains, need to bring it back it back to the present moment. We need to be happy with what's here rather than creating drama or addiction.” – Dr. John Gray


Our society is always looking for the best, new thing out there. The best TV screens, the best life, the most romantic relationships etc. Anything that can give us instant happiness and joy. Not only does our brain thrive on positive emotions, but it can also be stimulated by negative emotions such as sadness, stress, and addiction.

All of these factors and more can give us instant gratification because they release high levels of dopamine in our brains. Once we've experienced any high amount of natural stimulation, we keep wanting more or we'll easily get bored.

However, if too much dopamine is released into the brain, the body regulates itself and ends up lowering the amount of dopamine sensors. The higher the stimulation, the longer it takes for the sensors to return to normal.


Recover from Hyper Stimulation

Not only will time help heal the body from hyper stimulation and high dopamine levels, but healthy nutrition is key to helping the body recover back to normal.

Rather than being bored with what we have and ready to move on, we need to learn to be happy and appreciate what we have in our lives. Buying the latest car may give you instant gratification, but it cannot bring you pure joy and happiness into your life.

Nutrition is key to bringing your sensors back, but so are natural minerals such as lithium. With just the right amount of lithium and other alkalizing minerals such as potassium and calcium, we can lower our amount of stress. However, too much lithium can create high levels of anxiety.


Gay & Katie Hendricks – Love vs. Fear:Body Intelligence in a Modern World


“Love will triumph because love is bigger than fear. You can test that out in your own being by noticing what happens when you love your fear. Suddenly a whole new world opens up.” – Gay Hendricks


For some people, self-love is something that can be difficult to find and tap into. However, if we don't love or honor ourselves, then we cannot honestly begin to trust and get to know ourselves.


“I saw that down at the bottom of everything, you're either in love or in fear at any given moment. That you're either open to cherishing yourself, cherishing other people, the universe around you, you're opening to listening, you're opening to being present OR you're scared about something and that shuts you down.” – Gay Hendricks


To better understand ourselves, Gay suggests that we think about something that we're afraid of. We need to discover that fear, feel it, and love it. Love that fear just like we love a person and with all of that positive emotion, we can use that love as a means to start loving ourselves just the way we are.


Drew Canole – Self-Love, Juicing, and Transformation


“A lot of people are trying to find what they're purpose is. When you clear your space and put yourself in a place where you can just start listening more, your purpose is going to show up. It's that thing that's always more or less been there, but you don't think is possible.” – Drew Canole


The people that we spend the most time with can say a lot about who we are and what we want out of life. During Drew's interview with Josh, he explained how Tribe Affects Our Vibe.

Each year, Drew takes time to get a clear picture of himself. What he loves about himself, but also what he dislikes and disapproves. We can do the same for ourselves by thinking about people who we think are the same or have similar personal growth development goals.

We create your tribe by finding and connecting with people who have the same vibe going on or people who share similar characteristics. This way, we can bring the people who we want to connect with the most into our lives.


Transforming Your Life By Finding Your WHY

Drew also spoke about the Whydentity Process and discovering a why that makes us cry. This is the moment when we identify with the identity that we have in mind with who we are.

Our why is our joy or reason as to why we like something. If we can find joy in something that we're doing, we can create something amazing.

In the moment that we find our why, we will omit self-love, happiness, and success. So much so that it rubs off on other people and they will feel passionate about something that they love too.

Mark Divine: Creating the Unbeatable Mind


“The Warrior Master is someone who is extremely humble. It is someone who is extremely emotionally grounded and has cultivated a love for his teammates that is uncommon and also has a love for his enemies. They realize that everyone has the same essence. It's just what's layered on top that makes us different.” – Mark Divine


We learned something important about the power of love and respecting other people when Mark Divine spoke on the podcast.

Sometimes, it can be difficult to open our hearts to other people. Especially if we've experienced trauma such as PTSD, it's not easy to open up after feeling shut down for so long. But if there's two things that Mark learned during his 20 years as a Marine, it's that a warrior is committed to two things: Self Mastery and Service.

No matter how hard we try to become a warrior, we can't serve if we don't work on ourselves. In fact, many people do not have the training and methodology to work towards mastery. Mastery is just as important as sleeping, eating, and simply being. To reach self mastery and service, we need to grow emotionally so that our intuition can develop and our hearts become softer.


Loving Our Enemies

According to Mark, the Master Warrior loves their enemies and recognizes that we are all humans with the same essence. We all have a being. Not only do we love our enemies, but we respect them and that is also a form of love. In return, the love and respect we have for our enemies will help us grow stronger.


What You'll Hear on the Show

  • 00:30  Podcast Introduction
  • 2:40  Gretchen Rubin: The Secret to Habit Change (Episode 051)
  • 10:00 Melissa Hartwig: Food Freedom Forever (episode 071)
  • 18:40 Dr. Jade Teta: The 5 Metabolic Myths (episode 067)
  • 29:35  Dr. John Gray – ADHD, Brain Health, & Sex Addiction (Episode 046)
  • 42:20  Gay & Katie Hendricks – Love vs Fear: Body Intelligence in a Modern World (Episode 055)
  • 47:00 Drew Canole – Self-Love, Juicing, and Transformation (Episode 078)
  • 56:50 Mark Divine: Creating the Unbeatable Mind (Episode 086)
  • 1:04:45  Final comments by Josh


Resources Mentioned on the Show


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About Josh Trent

Josh Trent lives in Austin, Texas with his love Carrie Michelle, son Novah, daughter Nayah + a cat named Cleo. He is the host of the Wellness + Wisdom Podcast and the creator of the BREATHE: Breath + Wellness Program. Josh has spent the past 20+ years as a trainer, researcher + facilitator discovering the physical and emotional intelligence for humans to thrive in our modern world. Helping humans LIBERATE their mental, emotional, physical, spiritual + financial self through podcasts, programs + global community that believe in optimizing our potential to live life well.

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