WEBVTT
00:00:00.481 --> 00:00:03.785
We live in a world bursting with information, yet devoid of application.
00:00:03.785 --> 00:00:14.808
We consume endless amounts of tweets, articles, documentaries, books and even podcasts like this one, yet experience little of any measurable shift in our actions, which brings us to today's application episode.
00:00:14.808 --> 00:00:23.207
Over the next five minutes or so, i'll reflect on seven key lessons I've learned from our guests who've joined us from around the world over the first five years of the Cattles 360 podcast.
00:00:23.207 --> 00:00:41.124
As we knock on the door to our 300th episode, it's ludicrous to attempt to narrow the thousands of potentially life-altering strategies they've provided down to seven, but let's give it a go And if you've got your own list, send it to us Results at CattlesCoaching360.com and we'll share a few in an upcoming Cattles Five newsletter.
00:00:41.124 --> 00:00:46.423
By the way, we'll also provide links to the episodes that I'm gonna reference in the description, so you have easy access.
00:00:46.423 --> 00:00:54.447
So with that, i'm your host, dr Brad Cooper of Cattles Coaching 360, and here are seven aha moments our guests have provided over the years that have stuck.
00:00:55.179 --> 00:00:58.029
Number one don't move the goal posts.
00:00:58.029 --> 00:01:03.807
Morgan Housel, author of The Psychology of Money, made this comment and it has stuck with me ever since.
00:01:03.807 --> 00:01:16.146
He was specifically talking about money and the need to stop setting a meaningful lifestyle target based on one income level and then moving it ever higher once we reach that target, thus creating a need to work more hours and more years.
00:01:16.146 --> 00:01:26.388
Clearly, nail this one down and it will change both our current and future lives, and no doubt this applies to far more than our finances.
00:01:26.388 --> 00:01:31.269
Number two create an Amazon rainforest in our gut.
00:01:31.269 --> 00:02:01.525
Dr Christopher Lowry shared some incredible insights about how our gut microbiome influences so many aspects of life, but what really stuck was when he compared the protective nature of the complex ecosystem of an Amazonian rainforest to that of a wheat field, and why it's the variety of fruits and vegetables rather than the number of daily servings that makes the biggest difference Ever since I've been dialed into getting as many varieties into my daily fueling, even if it's just a single blueberry or bean sprout added to the mix.
00:02:02.400 --> 00:02:04.828
Number three stay up later.
00:02:04.828 --> 00:02:13.223
Dr Jade Wu, author of Hello Sleep, joined us a few months ago and her use of cognitive behavioral therapy for sleep struggles paid big dividends.
00:02:13.223 --> 00:02:25.031
Personally, she shifted perspective from stressing about lost sleep to focusing on percentage of time in bed, since sleeping with a goal, not perfection, but 85 to 95%.
00:02:25.031 --> 00:02:29.983
For some, including me, that meant going to bed later versus earlier.
00:02:29.983 --> 00:02:33.468
Number four don't burn the popcorn.
00:02:33.468 --> 00:02:37.044
Dr Adriaan Louw is a physical therapist and chronic pain specialist.
00:02:37.044 --> 00:02:41.570
His visual involves microwave popcorn and it's stuck.
00:02:41.570 --> 00:02:46.484
The instructions may say to microwave five minutes, but that burns the popcorn.
00:02:46.484 --> 00:02:52.709
Instead, you microwave for three minutes, check in another minute, check in 30 seconds, check in, et cetera.
00:02:52.709 --> 00:03:02.182
The same application holds for increasing activity, coming off an injury or with a chronic pain struggle, add a little intensity, recover Then separately.
00:03:02.182 --> 00:03:07.868
Add some distance, recover, rinse and repeat, but don't burn the popcorn.
00:03:08.681 --> 00:03:11.397
Number five everyday creatine.
00:03:11.397 --> 00:03:12.320
That's right.
00:03:12.320 --> 00:03:23.432
Registered dietitian Wendy Irlbeck opened my eyes and based on the number of downloads thousands of you to the importance and value of creatine, not just for weight lifters but for all of us.
00:03:23.432 --> 00:03:28.770
Five grams a day supports a healthy brain and body, regardless of our activity of choice.
00:03:28.770 --> 00:03:31.467
It's been a daily habit of mine ever since.
00:03:32.341 --> 00:03:35.331
Number six link new habits to old ones.
00:03:35.331 --> 00:03:45.227
Two best-selling authors that joined us, Dr Wendy Wood and Dr BJ Fogg, both reminded us an easy way to form a new habit is to link it to something already firmly entrenched.
00:03:45.227 --> 00:03:47.676
For example, brushing my teeth is a given.
00:03:47.676 --> 00:03:51.933
So if I want to enhance my one-legged eyes close balance do it while brushing my teeth.
00:03:51.933 --> 00:03:58.730
It's a simple technique that can be utilized with almost any new habit and brings new life to old habits.
00:03:58.730 --> 00:04:01.483
At the same time, it's an invaluable approach.
00:04:02.205 --> 00:04:05.792
Number seven the final lesson, wasn't limited to a single episode.
00:04:05.792 --> 00:04:07.568
Rather, it was something.
00:04:07.568 --> 00:04:10.205
Each of our guests demonstrated Kindness.
00:04:10.205 --> 00:04:20.651
I know it's easy to focus on the division and anger seemingly all around us in this world, but almost without exception, our guests were personally very kind and incredibly gracious with their insights.
00:04:20.651 --> 00:04:26.966
They didn't know me, frankly, when we started this podcast five years ago there weren't many of you out there listening to us.
00:04:26.966 --> 00:04:28.891
And I'm certainly not a household name.
00:04:28.891 --> 00:04:38.221
At age 57, i still have speaking engagements where the audience members are disappointed that the Dr Brad Cooper up on the stage isn't the actor Bradley Cooper that was in their favorite movie.
00:04:38.803 --> 00:04:46.896
The words from Tim McGraw's song Humble and Kind sums up nicely the approach, our guest model for me And I hope as our listeners, you caught a glimpse of it as well.
00:04:46.896 --> 00:04:59.095
Here are a few lines from that song When the dreams you're dreaming come to you, when the work you put in is realized, let yourself feel the pride, but always stay humble and kind.
00:04:59.095 --> 00:05:01.822
Don't expect a free ride from no one.
00:05:01.822 --> 00:05:07.233
Don't hold a grudge or a chip, and here's why Bitterness keeps you from flying.
00:05:07.233 --> 00:05:09.723
Always stay humble and kind.
00:05:09.723 --> 00:05:12.870
Don't take for granted the love this life gives you.
00:05:12.870 --> 00:05:18.329
When you get where you're going, don't forget to turn back around and help the next one in line.
00:05:18.329 --> 00:05:21.305
Always stay humble and kind.
00:05:21.305 --> 00:05:24.355
Thanks for tuning into the Cattles 360 podcast.
00:05:24.355 --> 00:05:33.906
Please contact us about pursuing your NBHWC approved health and wellness coach certification or integrating best in class coaching into your organization, eap or wellness services.
00:05:33.906 --> 00:05:38.413
Email results at catalystcoaching360.com.
00:05:38.413 --> 00:05:41.684
And now it's time to be that catalyst.
00:05:41.684 --> 00:05:46.451
Make it a great rest of your week and thanks for being a part of the catalyst community.
00:00:00.481 --> 00:00:03.785
We live in a world bursting with information, yet devoid of application.
00:00:03.785 --> 00:00:14.808
We consume endless amounts of tweets, articles, documentaries, books and even podcasts like this one, yet experience little of any measurable shift in our actions, which brings us to today's application episode.
00:00:14.808 --> 00:00:23.207
Over the next five minutes or so, i'll reflect on seven key lessons I've learned from our guests who've joined us from around the world over the first five years of the Cattles 360 podcast.
00:00:23.207 --> 00:00:41.124
As we knock on the door to our 300th episode, it's ludicrous to attempt to narrow the thousands of potentially life-altering strategies they've provided down to seven, but let's give it a go And if you've got your own list, send it to us Results at CattlesCoaching360.com and we'll share a few in an upcoming Cattles Five newsletter.
00:00:41.124 --> 00:00:46.423
By the way, we'll also provide links to the episodes that I'm gonna reference in the description, so you have easy access.
00:00:46.423 --> 00:00:54.447
So with that, i'm your host, dr Brad Cooper of Cattles Coaching 360, and here are seven aha moments our guests have provided over the years that have stuck.
00:00:55.179 --> 00:00:58.029
Number one don't move the goal posts.
00:00:58.029 --> 00:01:03.807
Morgan Housel, author of The Psychology of Money, made this comment and it has stuck with me ever since.
00:01:03.807 --> 00:01:16.146
He was specifically talking about money and the need to stop setting a meaningful lifestyle target based on one income level and then moving it ever higher once we reach that target, thus creating a need to work more hours and more years.
00:01:16.146 --> 00:01:26.388
Clearly, nail this one down and it will change both our current and future lives, and no doubt this applies to far more than our finances.
00:01:26.388 --> 00:01:31.269
Number two create an Amazon rainforest in our gut.
00:01:31.269 --> 00:02:01.525
Dr Christopher Lowry shared some incredible insights about how our gut microbiome influences so many aspects of life, but what really stuck was when he compared the protective nature of the complex ecosystem of an Amazonian rainforest to that of a wheat field, and why it's the variety of fruits and vegetables rather than the number of daily servings that makes the biggest difference Ever since I've been dialed into getting as many varieties into my daily fueling, even if it's just a single blueberry or bean sprout added to the mix.
00:02:02.400 --> 00:02:04.828
Number three stay up later.
00:02:04.828 --> 00:02:13.223
Dr Jade Wu, author of Hello Sleep, joined us a few months ago and her use of cognitive behavioral therapy for sleep struggles paid big dividends.
00:02:13.223 --> 00:02:25.031
Personally, she shifted perspective from stressing about lost sleep to focusing on percentage of time in bed, since sleeping with a goal, not perfection, but 85 to 95%.
00:02:25.031 --> 00:02:29.983
For some, including me, that meant going to bed later versus earlier.
00:02:29.983 --> 00:02:33.468
Number four don't burn the popcorn.
00:02:33.468 --> 00:02:37.044
Dr Adriaan Louw is a physical therapist and chronic pain specialist.
00:02:37.044 --> 00:02:41.570
His visual involves microwave popcorn and it's stuck.
00:02:41.570 --> 00:02:46.484
The instructions may say to microwave five minutes, but that burns the popcorn.
00:02:46.484 --> 00:02:52.709
Instead, you microwave for three minutes, check in another minute, check in 30 seconds, check in, et cetera.
00:02:52.709 --> 00:03:02.182
The same application holds for increasing activity, coming off an injury or with a chronic pain struggle, add a little intensity, recover Then separately.
00:03:02.182 --> 00:03:07.868
Add some distance, recover, rinse and repeat, but don't burn the popcorn.
00:03:08.681 --> 00:03:11.397
Number five everyday creatine.
00:03:11.397 --> 00:03:12.320
That's right.
00:03:12.320 --> 00:03:23.432
Registered dietitian Wendy Irlbeck opened my eyes and based on the number of downloads thousands of you to the importance and value of creatine, not just for weight lifters but for all of us.
00:03:23.432 --> 00:03:28.770
Five grams a day supports a healthy brain and body, regardless of our activity of choice.
00:03:28.770 --> 00:03:31.467
It's been a daily habit of mine ever since.
00:03:32.341 --> 00:03:35.331
Number six link new habits to old ones.
00:03:35.331 --> 00:03:45.227
Two best-selling authors that joined us, Dr Wendy Wood and Dr BJ Fogg, both reminded us an easy way to form a new habit is to link it to something already firmly entrenched.
00:03:45.227 --> 00:03:47.676
For example, brushing my teeth is a given.
00:03:47.676 --> 00:03:51.933
So if I want to enhance my one-legged eyes close balance do it while brushing my teeth.
00:03:51.933 --> 00:03:58.730
It's a simple technique that can be utilized with almost any new habit and brings new life to old habits.
00:03:58.730 --> 00:04:01.483
At the same time, it's an invaluable approach.
00:04:02.205 --> 00:04:05.792
Number seven the final lesson, wasn't limited to a single episode.
00:04:05.792 --> 00:04:07.568
Rather, it was something.
00:04:07.568 --> 00:04:10.205
Each of our guests demonstrated Kindness.
00:04:10.205 --> 00:04:20.651
I know it's easy to focus on the division and anger seemingly all around us in this world, but almost without exception, our guests were personally very kind and incredibly gracious with their insights.
00:04:20.651 --> 00:04:26.966
They didn't know me, frankly, when we started this podcast five years ago there weren't many of you out there listening to us.
00:04:26.966 --> 00:04:28.891
And I'm certainly not a household name.
00:04:28.891 --> 00:04:38.221
At age 57, i still have speaking engagements where the audience members are disappointed that the Dr Brad Cooper up on the stage isn't the actor Bradley Cooper that was in their favorite movie.
00:04:38.803 --> 00:04:46.896
The words from Tim McGraw's song Humble and Kind sums up nicely the approach, our guest model for me And I hope as our listeners, you caught a glimpse of it as well.
00:04:46.896 --> 00:04:59.095
Here are a few lines from that song When the dreams you're dreaming come to you, when the work you put in is realized, let yourself feel the pride, but always stay humble and kind.
00:04:59.095 --> 00:05:01.822
Don't expect a free ride from no one.
00:05:01.822 --> 00:05:07.233
Don't hold a grudge or a chip, and here's why Bitterness keeps you from flying.
00:05:07.233 --> 00:05:09.723
Always stay humble and kind.
00:05:09.723 --> 00:05:12.870
Don't take for granted the love this life gives you.
00:05:12.870 --> 00:05:18.329
When you get where you're going, don't forget to turn back around and help the next one in line.
00:05:18.329 --> 00:05:21.305
Always stay humble and kind.
00:05:21.305 --> 00:05:24.355
Thanks for tuning into the Cattles 360 podcast.
00:05:24.355 --> 00:05:33.906
Please contact us about pursuing your NBHWC approved health and wellness coach certification or integrating best in class coaching into your organization, eap or wellness services.
00:05:33.906 --> 00:05:38.413
Email results at catalystcoaching360.com.
00:05:38.413 --> 00:05:41.684
And now it's time to be that catalyst.
00:05:41.684 --> 00:05:46.451
Make it a great rest of your week and thanks for being a part of the catalyst community.
