In this episode, Carly explores the popular mantra 'I am enough', diving into what it really means and the misconceptions that may arise through interpretation. How we interpret this statement is important because it could mean the difference between staying stuck and moving forward. This is a thought provoking episode about the balance between embracing where you are right now, while still striving for personal growth.

In this episode, Carly explores the popular mantra 'I am enough', diving into what it really means and the misconceptions that may arise through interpretation. How we interpret this statement is important because it could mean the difference between staying stuck and moving forward. This is a thought provoking episode about the balance between embracing where you are right now, while still striving for personal growth.

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

The Paul Taylor Podcast

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

Mojo Monday - Are You Enough? The Balance Between Acceptance and Growth with Carly Taylor

https://api.omny.fm/orgs/2fb3740d-3436-44af-8cc0-a91900716aa5/clips/54ef0938-1dc1-4eb7-b889-b1fe0016ca27/transcript

In this engaging episode, we unlock the secrets of the 'flow state' with Dr. Sue Jackson, a renowned expert in performance psychology and bestselling author. Discover how this peak state of focus and productivity, often experienced by elite athletes and artists, can be harnessed by anyone to improve daily life, work, and even exam preparation. Dr. Jackson explains flow, its nine dimensions, and how attentional control plays a crucial role in accessing this optimal state. We will also discuss the personality types, professions most prone to experiencing flow, and learn the key differences between flow, 'being in the zone,' and deep work, along with why flow isn’t a constant state.

Packed with practical insights, this conversation offers actionable strategies to balance challenge and skill, overcome flow-blockers, and integrate flow into educational settings. Whether you're aiming to boost productivity, enhance learning, or find more joy in everyday activities, this episode provides a holistic guide to tapping into the power of flow.

Key Topics:


Flow State: Definition and Characteristics


The Nine Dimensions of Flow


Attentional Control and its Relationship to Flow


Flow State in Various Life Areas Beyond Sport


Personality Types and Professions Prone to Flow States


Differences Between Flow, 'Being in the Zone', and Deep Work


Integrating Flow into Educational Settings and Exam Preparation

Memorable Quotes:


“we take ourselves out of our comfort zone by stretching, uh, boundaries, maybe stretching the challenge a little bit higher than what we might be entirely comfortable with.”


“without that ability to pay attention to refocus attention, you know, flow is not gonna happen”


“it's about training our ability to be able to know where our attention is and to bring it back and again”


“the culmination of having these other eight factors all happening together is that we have what's known as an autotelic experience, which means. intrinsically rewarding or enjoyable”


“So if we can learn to trust ourselves in a situation that it's safe for us to remain in, unlike your example there, then we can shift from anxiety.”


“high level performance, it's very much about the trust. Yeah, whereas at the lower levels, it might be you simply don't have the skills and you've got to develop them.”


“if you're going to be involved in a task and you don't, your phone isn't part of that task, then having it on silent makes sense. Otherwise there will be distractions.”


“it's, uh, incorrect to, to sort of think that there's just a switch that we can turn on”


“we can experience flow in everyday life. And it comes down to that balance of challenges and skills”

Actionable Takeaways:


To achieve flow, engage in activities that stretch your abilities but are still within your capabilities.


Establish specific objectives for your tasks and find ways to get quick feedback on your progress to enhance your flow experience.


Develop your ability to focus and maintain concentration, as this is crucial for entering and staying in a flow state.


Learn to recognise when you're in flow and when negative self-talk or distractions are pulling you out of it.


Don't limit your flow experiences to sports or work; seek opportunities for flow in different aspects of your life, such as hobbies or creative pursuits.


Minimise distractions and establish conditions that support deep focus and engagement in your chosen activities.


Integrate flow principles into studying by breaking down revision into manageable chunks, setting clear goals, and creating a distraction-free study environment to enhance learning and exam preparation.

Resources Mentioned:


Body and Mind Flow by Dr. Sue Jackson


Connect with Dr. Sue Jackson:
Learn more about Dr Sue Jackson
Dr Sue Jackson on LinkedIn
Dr Sue Jackson on Facebook

Connect with Paul Taylor:
Learn more about Paul Taylor
Paul Taylor on LinkedIn
https://www.linkedin.com/in/paultaylor1971/
Paul Taylor on Instagram
Paul Taylor on YouTube



Support the Podcast:
If you found this episode valuable, please consider subscribing, rating, and leaving a review on your preferred podcast platform. Your support helps us reach more people with important conversations like this one.

Share this episode with someone who might benefit from hearing it—emotional eating is more common than we think, and this conversation could make a difference in someone's life

In this engaging episode, we unlock the secrets of the 'flow state' with Dr. Sue Jackson, a renowned expert in performance psychology and bestselling author. Discover how this peak state of focus and productivity, often experienced by elite athletes and artists, can be harnessed by anyone to improve daily life, work, and even exam preparation. Dr. Jackson explains flow, its nine dimensions, and how attentional control plays a crucial role in accessing this optimal state. We will also discuss the personality types, professions most prone to experiencing flow, and learn the key differences between flow, 'being in the zone,' and deep work, along with why flow isn’t a constant state.
Packed with practical insights, this conversation offers actionable strategies to balance challenge and skill, overcome flow-blockers, and integrate flow into educational settings. Whether you're aiming to boost productivity, enhance learning, or find more joy in everyday activities, this episode provides a holistic guide to tapping into the power of flow.
Key Topics:
<ul>
<li dir="ltr" aria-level="1">
Flow State: Definition and Characteristics
</li>
<li dir="ltr" aria-level="1">
The Nine Dimensions of Flow
</li>
<li dir="ltr" aria-level="1">
Attentional Control and its Relationship to Flow
</li>
<li dir="ltr" aria-level="1">
Flow State in Various Life Areas Beyond Sport
</li>
<li dir="ltr" aria-level="1">
Personality Types and Professions Prone to Flow States
</li>
<li dir="ltr" aria-level="1">
Differences Between Flow, 'Being in the Zone', and Deep Work
</li>
<li dir="ltr" aria-level="1">
Integrating Flow into Educational Settings and Exam Preparation
</li>
</ul>
Memorable Quotes:
<ul>
<li dir="ltr" aria-level="1">
“we take ourselves out of our comfort zone by stretching, uh, boundaries, maybe stretching the challenge a little bit higher than what we might be entirely comfortable with.”
</li>
<li dir="ltr" aria-level="1">
“without that ability to pay attention to refocus attention, you know, flow is not gonna happen”
</li>
<li dir="ltr" aria-level="1">
“it's about training our ability to be able to know where our attention is and to bring it back and again”
</li>
<li dir="ltr" aria-level="1">
“the culmination of having these other eight factors all happening together is that we have what's known as an autotelic experience, which means. intrinsically rewarding or enjoyable”
</li>
<li dir="ltr" aria-level="1">
“So if we can learn to trust ourselves in a situation that it's safe for us to remain in, unlike your example there, then we can shift from anxiety.”
</li>
<li dir="ltr" aria-level="1">
“high level performance, it's very much about the trust. Yeah, whereas at the lower levels, it might be you simply don't have the skills and you've got to develop them.”
</li>
<li dir="ltr" aria-level="1">
“if you're going to be involved in a task and you don't, your phone isn't part of that task, then having it on silent makes sense. Otherwise there will be distractions.”
</li>
<li dir="ltr" aria-level="1">
“it's, uh, incorrect to, to sort of think that there's just a switch that we can turn on”
</li>
<li dir="ltr" aria-level="1">
“we can experience flow in everyday life. And it comes down to that balance of challenges and skills”
</li>
</ul>
Actionable Takeaways:
<ul>
<li dir="ltr" aria-level="1">
To achieve flow, engage in activities that stretch your abilities but are still within your capabilities.
</li>
<li dir="ltr" aria-level="1">
Establish specific objectives for your tasks and find ways to get quick feedback on your progress to enhance your flow experience.
</li>
<li dir="ltr" aria-level="1">
Develop your ability to focus and maintain concentration, as this is crucial for entering and staying in a flow state.
</li>
<li dir="ltr" aria-level="1">
Learn to recognise when you're in flow and when negative self-talk or distractions are pulling you out of it.
</li>
<li dir="ltr" aria-level="1">
Don't limit your flow experiences to sports or work; seek opportunities for flow in different aspects of your life, such as hobbies or creative pursuits.
</li>
<li dir="ltr" aria-level="1">
Minimise distractions and establish conditions that support deep focus and engagement in your chosen activities.
</li>
<li dir="ltr" aria-level="1">
Integrate flow principles into studying by breaking down revision into manageable chunks, setting clear goals, and creating a distraction-free study environment to enhance learning and exam preparation.
</li>
</ul>
Resources Mentioned:
<ul>
<li dir="ltr" aria-level="1">
<a href="https://www.bodyandmindflow.com.au/">Body and Mind Flow by Dr. Sue Jackson</a>
</li>
</ul>
 Connect with Dr. Sue Jackson: <a href="https://www.bodyandmindflow.com.au/">Learn more about Dr Sue Jackson</a> <a href="https://www.bodyandmindflow.com.au/"> </a><a href="https://www.linkedin.com/in/dr-sue-jackson-24783a13/">Dr Sue Jackson on LinkedIn</a><a href="https://www.linkedin.com/in/dr-sue-jackson-24783a13/"> </a><a href="http://www.facebook.com/bodyandmindflow">Dr Sue Jackson on Facebook</a><a href="http://www.facebook.com/bodyandmindflow"> </a>Connect with Paul Taylor: <a href="https://www.paultaylor.biz/">Learn more about Paul Taylor</a><a href="https://www.paultaylor.biz/"> </a><a href="https://www.linkedin.com/in/paultaylor1971/">Paul Taylor on LinkedIn</a> <a href="https://www.linkedin.com/in/paultaylor1971/">https://www.linkedin.com/in/paultaylor1971/ </a><a href="https://www.instagram.com/paultaylor.biz/">Paul Taylor on Instagram</a><a href="https://www.instagram.com/paultaylor.biz/"> </a><a href="https://www.youtube.com/@thepaultaylorpodcast">Paul Taylor on YouTube</a><a href="https://www.youtube.com/@thepaultaylorpodcast"> </a>
Support the Podcast: If you found this episode valuable, please consider subscribing, rating, and leaving a review on your preferred podcast platform. Your support helps us reach more people with important conversations like this one.
Share this episode with someone who might benefit from hearing it—emotional eating is more common than we think, and this conversation could make a difference in someone's life

Boost Productivity and Focus with Flow State Methods with Dr. Sue Jackson

https://api.omny.fm/orgs/2fb3740d-3436-44af-8cc0-a91900716aa5/clips/57e44ef5-224d-415d-aa7e-b20600e5775e/transcript

Today I discuss my view on plant-based diets by looking at different systematic reviews comparing nutrient intakes of plant-based eaters versus omnivores, plus the impact of such diets on cardiovascular disease deaths and another looking at mental health outcomes. I also report on recent research comparing the cost of these diets as well.

This is often a highly charged emotional debate, and lots of studies in this area have inherent biases. We know that some older studies sponsored by the meat and diary industry were flawed, as are quite a few modern studies on plant-based diets. Systematic reviews tend to weed out these weaker studies and combine the data from lots of different studies to get a clearer picture. 
Here's the paper on the cost of the diets.
Her's the one on mental health outcomes.
Here's the one on nutrient status.
Here's the one on CVD risk.

Today I discuss my view on plant-based diets by looking at different systematic reviews comparing nutrient intakes of plant-based eaters versus omnivores, plus the impact of such diets on cardiovascular disease deaths and another looking at mental health outcomes. I also report on recent research comparing the cost of these diets as well.
This is often a highly charged emotional debate, and lots of studies in this area have inherent biases. We know that some older studies sponsored by the meat and diary industry were flawed, as are quite a few modern studies on plant-based diets. Systematic reviews tend to weed out these weaker studies and combine the data from lots of different studies to get a clearer picture. 
<ul>
<li>Here's <a href="https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1399019/full?inf_contact_key=099fdcf5c72595eea7f4a2625f9c8b28680f8914173f9191b1c0223e68310bb1">the paper</a> on the cost of the diets.</li>
<li>Her's the one on <a href="https://pubmed.ncbi.nlm.nih.gov/32483598/#:~:text=Conclusions%3A%20Vegan%20or%20vegetarian%20diets,studies%20with%20a%20higher%20quality.">mental health</a> outcomes.</li>
<li>Here's the one on <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8746448/">nutrient status</a>.</li>
<li>Here's the one on <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8746448/">CVD risk</a>.</li>
</ul>

Wisdom Wednesdays: The Pros and Cons of Plant-Based Eating

https://api.omny.fm/orgs/2fb3740d-3436-44af-8cc0-a91900716aa5/clips/ff160474-2097-4111-9cdd-b202002ec7b7/transcript

In this episode, we explore the world of extreme expeditions and mental resilience with Paul Watkins, an adventurer who has conquered challenges across seven continents. From Antarctica's icy expanses to towering mountain peaks, Paul shares gripping tales that showcase not just physical endurance, but also mental fortitude, self-discovery, and the power of human connection in adversity. He explores how gallows humour becomes a lifeline in dire situations and why confronting your limitations can be transformative.

Paul unveils practical techniques for building mental resilience, including the intriguing 'future self' concept and its impact on decision-making. He challenges conventional wisdom about resilience, advocating for an 'anti-fragile' approach that thrives on stress rather than just withstanding it. These insights aren't just for extreme adventurers - they're valuable for parents fostering independence in children, professionals facing tough decisions, or anyone looking to build confidence in challenging situations.

This conversation is packed with actionable takeaways, from tips on positive self-talk to a thought-provoking two-step model for decision-making. You'll learn why 'pre-paying hurt' through training is invaluable, how to harness your 'future self' for motivation, and why being merely resilient isn't enough in today's world. Whether you're scaling mountains or navigating everyday challenges, this episode offers invaluable lessons on not just surviving, but truly thriving in the face of adversity.


Key Topics:


 Expedition Experiences: Trail running, climbing, and expeditions across seven continents, with a particular focus on Antarctic conditions and challenges.


 Mental Resilience: Exploring the mental vs. physical challenges in extreme situations, including the role of gallows humour as a coping strategy during difficult expeditions.


  Trust and Human Connection: How shared extreme experiences create lasting bonds and trust between expedition partners.


Self-Discovery Through Discomfort: Why pushing personal limits and "staring into the abyss" help us learn about ourselves in extreme situations.


Mindset and Self-Talk: Practical techniques for mental resilience, including the importance of positive self-talk ("I'm awesome") and framing challenges through the lens of personal values rather than as chores.


Future Self Concept: The psychological concept of "future self" and how thinking about your future self can influence current decision-making and motivation.


 Antifragility: How to build resilience through intentional exposure to challenges, including the importance of allowing children to experience and overcome difficulties rather than overprotecting them.


Key Takeaways:


When doing extreme challenges, be conscious of what you're doing all the time.


Always have the mindset and the framework to keep going until you reach your goal.


Have a conversation with yourself and ask, “How important is it to you to win?”


Discipline is an act of self-love.


Two-step model for deciding whether to do something: think about it for 30 days and at the end of 30 days, reflect how much you thought about it; then ask yourself, if you could do it, and no one would ever know, and you can never tell anyone, do you still want to do it?


Look at training as a pre-payment of hurt for future events.


Do something today that your future you will thank you for.


Being resilient is not enough; we should adapt to stress and thrive in hard environments.



Connect with Guest:
Website: https://www.paulwatkins.com.au/
LinkedIn: https://www.linkedin.com/in/paul-watkins-92125499/
Instagram: https://www.instagram.com/the.rogue.scholar/?hl=en
YouTube: https://www.youtube.com/@paulwatkinsroguescholar


Support the Podcast:
If you found this episode valuable, please consider subscribing, rating, and leaving a review on your preferred podcast platform. Your support helps us reach more people with important conversations like this one.

Share this episode with someone who might benefit from hearing it—emotional eating is more common than we think, and this conversation could make a difference in someone's life.

In this episode, we explore the world of extreme expeditions and mental resilience with Paul Watkins, an adventurer who has conquered challenges across seven continents. From Antarctica's icy expanses to towering mountain peaks, Paul shares gripping tales that showcase not just physical endurance, but also mental fortitude, self-discovery, and the power of human connection in adversity. He explores how gallows humour becomes a lifeline in dire situations and why confronting your limitations can be transformative.
Paul unveils practical techniques for building mental resilience, including the intriguing 'future self' concept and its impact on decision-making. He challenges conventional wisdom about resilience, advocating for an 'anti-fragile' approach that thrives on stress rather than just withstanding it. These insights aren't just for extreme adventurers - they're valuable for parents fostering independence in children, professionals facing tough decisions, or anyone looking to build confidence in challenging situations.
This conversation is packed with actionable takeaways, from tips on positive self-talk to a thought-provoking two-step model for decision-making. You'll learn why 'pre-paying hurt' through training is invaluable, how to harness your 'future self' for motivation, and why being merely resilient isn't enough in today's world. Whether you're scaling mountains or navigating everyday challenges, this episode offers invaluable lessons on not just surviving, but truly thriving in the face of adversity.
 Key Topics:
<ul>
<li dir="ltr" aria-level="1">
 Expedition Experiences: Trail running, climbing, and expeditions across seven continents, with a particular focus on Antarctic conditions and challenges.
</li>
<li dir="ltr" aria-level="1">
 Mental Resilience: Exploring the mental vs. physical challenges in extreme situations, including the role of gallows humour as a coping strategy during difficult expeditions.
</li>
<li dir="ltr" aria-level="1">
  Trust and Human Connection: How shared extreme experiences create lasting bonds and trust between expedition partners.
</li>
<li dir="ltr" aria-level="1">
Self-Discovery Through Discomfort: Why pushing personal limits and "staring into the abyss" help us learn about ourselves in extreme situations.
</li>
<li dir="ltr" aria-level="1">
Mindset and Self-Talk: Practical techniques for mental resilience, including the importance of positive self-talk ("I'm awesome") and framing challenges through the lens of personal values rather than as chores.
</li>
<li dir="ltr" aria-level="1">
Future Self Concept: The psychological concept of "future self" and how thinking about your future self can influence current decision-making and motivation.
</li>
<li dir="ltr" aria-level="1">
 Antifragility: How to build resilience through intentional exposure to challenges, including the importance of allowing children to experience and overcome difficulties rather than overprotecting them.
</li>
</ul>
 Key Takeaways:
<ul>
<li dir="ltr" aria-level="1">
When doing extreme challenges, be conscious of what you're doing all the time.
</li>
<li dir="ltr" aria-level="1">
Always have the mindset and the framework to keep going until you reach your goal.
</li>
<li dir="ltr" aria-level="1">
Have a conversation with yourself and ask, “How important is it to you to win?”
</li>
<li dir="ltr" aria-level="1">
Discipline is an act of self-love.
</li>
<li dir="ltr" aria-level="1">
Two-step model for deciding whether to do something: think about it for 30 days and at the end of 30 days, reflect how much you thought about it; then ask yourself, if you could do it, and no one would ever know, and you can never tell anyone, do you still want to do it?
</li>
<li dir="ltr" aria-level="1">
Look at training as a pre-payment of hurt for future events.
</li>
<li dir="ltr" aria-level="1">
Do something today that your future you will thank you for.
</li>
<li dir="ltr" aria-level="1">
Being resilient is not enough; we should adapt to stress and thrive in hard environments. 
</li>
</ul>
Connect with Guest: Website: <a href="https://www.paulwatkins.com.au/">https://www.paulwatkins.com.au/ </a>LinkedIn: <a href="https://www.linkedin.com/in/paul-watkins-92125499/">https://www.linkedin.com/in/paul-watkins-92125499/ </a>Instagram: <a href="https://www.instagram.com/the.rogue.scholar/?hl=en">https://www.instagram.com/the.rogue.scholar/?hl=en </a>YouTube: <a href="https://www.youtube.com/@paulwatkinsroguescholar">https://www.youtube.com/@paulwatkinsroguescholar</a>
 Support the Podcast: If you found this episode valuable, please consider subscribing, rating, and leaving a review on your preferred podcast platform. Your support helps us reach more people with important conversations like this one.
Share this episode with someone who might benefit from hearing it—emotional eating is more common than we think, and this conversation could make a difference in someone's life.

The Science and Philosophy of Antifragility with Paul Watkins

https://api.omny.fm/orgs/2fb3740d-3436-44af-8cc0-a91900716aa5/clips/c1260c40-df1d-494c-b579-b1ff00eb8c18/transcript

Mojo Monday - Are You Enough? The Balance Between Acceptance and Growth with Carly Taylor

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