Enjoy this re-release of one my top listened to episodes with my guest, Oonagh Duncan.

Oonagh Duncan is the CEO and founder of Fit Feels Good. She is a multi-award-winning fitness expert, media personality, and author of Healthy as F*ck: The Habits You need to Get Lean, Stay healthy and Kick Ass at Life.

Your body is the result of two facts: genetics and habit. You can’t do anything about your genetics, but you can control your habits. Habits are the ones who control your body, and if you redesign your habits, you can live as a whole new person.

On this episode of The Growth Guide, we explore the importance of being comfortable with being alone and how implementing basic healthy habits can lead to personal growth. Oonagh discusses the all-too-common desire for a big secret to health and wellness and how people can create their own effort to results ratio.

Tune in for valuable insights on creating sustainable habits and personal growth.

[4:56] Choice of language – the language we choose is important when framing weight loss and dieting.

[17:04] Compound interest – What will sustain you is your habits, and consistency will provide exponential results.

[21.12] Reward for the habit, not the outcome – You really have to reward the action and not the outcome because the outcome is often very much delayed.

[26.18] Eating vegetables – Oonagh explains how a half-plate of vegetables can help your daily diet.

[32.16] Sleeping – We talk about the importance of sleep as a part of dieting.

[39.26] Meditating – How meditation helps you to make better choices in life.

[46.53] Value of Small wins – Start with the smallest version of the habit and reinforce your identity as someone who keeps their promises to themselves.

Connect with Oonagh

Website - oonaghduncan.com/

fitfeelsgood.com/

Instagram - https://www.instagram.com/oonaghduncan/

Youtube - https://www.youtube.com/fitfeelsgood

TikTok - https://www.tiktok.com/@oonaghduncan

Book by Onnagh
Healthy as F*ck: The Habits You Need to Get Lean, Stay Healthy, and Kick Ass at Life

Oonagh’s Podcast
Goals, Grit and Some Woo Sh*t

Enjoy this re-release of one my top listened to episodes with my guest, Tiago Forte.

In this episode, we have the privilege of speaking with productivity expert Tiago Forte. Renowned for his "Second Brain" concept, Tiago offers an innovative approach to managing information and boosting creativity.

He introduces the CODE system—Capture, Organize, Distill, and Express—key to streamlining our digital tools and enhancing personal effectiveness. Tiago shares insights on organizing notes by project utility and using the PARA system for more efficient workflows. He discusses the significance of delegation for growth and explores how modern entrepreneurship can evolve beyond founder dependency.

Join us for an enlightening discussion with Tiago Forte, packed with strategies that can revolutionize how you approach creativity and productivity.

[05.55] Second Brain - the system for our second brain is code, capture, organize, distill, express. Tiago dives into the code system.

[14.49] The PARA method – Tiago defines the PARA method and what the acronym stands for.

[21.14] Closing loops – We talk about the misconceptions about closing loops and some ways to close them.

[28.29] Information packets – Tiago defines information packets and how they can be used to increase creativity.

[39.58] Quality & Quantity – We dive into the relationship between quality and quantity.

[43.03] Expression – Tiago explains the three stages of expression; remembering, connecting, and creating

Connect with Tiago:

Website - fortelabs.co/

buildingasecondbrain.com/

LinkedIn - linkedin.com/in/tiagoforte/

YouTube - https://www.youtube.com/c/TiagoForteLabs

Instagram - instagram.com/fortelabsco/

Twitter - twitter.com/fortelabs

Resources:

Book by Tiago

Building a Second Brain: A Proven Method to Organize Your Digital Life and Unlock Your Creative Potential

Book by James A. Michener

The Source

Book by David Spinks

The Business of Belonging: How to Make Community your Competitive Advantage

Enjoy this re-release of one my top listened to episodes with my guest, Chris Winter,

Today, we're diving deep into the intricacies of sleep with renowned sleep expert and neurologist, Chris Winter. With over 10,000 patients under his care, including elite athletes, Chris has transformed lives through improved sleep.

We'll explore fascinating topics such as the role of adenosine in sleepiness, the impact of caffeine, and the controversial concept of sleep debt. Chris will share practical advice on maintaining a consistent wake-up routine, optimizing your sleep environment, and debunking common sleep myths.

Whether you're a college student, a high-powered professional, or just someone seeking better sleep, you'll find actionable insights in this episode. Plus, we'll touch on the cognitive effects of sleep deprivation, the significance of circadian rhythms, and how genetics play into our sleep needs.

[06:29] The Glymphatic System and its Impact on Alzheimer's Disease: How Sleep Can Help Delay the Onset of the Disease.

[10:26] Sleep Deprivation: The Connection Between Sleep Deprivation, Brain Fog, and Increased Risk for Accidents and Dementia.

[25:53] Finding Your Optimal Sleep Duration: The Minimum Hours of Sleep Required for Optimal Health and Productivity.

[36:13] The Drive Reduction Theory: How Your Body Forces You to Get Better Sleep.

[41:26] The Science Behind Sleep: Homeostasis, Circadian Rhythm, Adenosine, Melatonin, and Caffeine.

[46:11] The Truth About Caffeine: How Caffeine Tolerance Affects Your Brain and Sleep?

[51:12] Understanding Sleep Debt: Can We Really Make Up for Lost Sleep?

[56:11] Expert Insights: The Importance of Consistent Wake-Up Times for Better Sleep.

[01:01:25] Optimizing Your Sleep: The Importance of Sleep Hygiene and Creating Your Hibernation Lair.

[01:13:06] The Power of a Bedtime Routine: Tips for a Consistent and Healthy Sleep Schedule.

Resources:

Connect with Chris:

Website: wchriswinter.com/

Youtube: https://www.youtube.com/@SleepUnpluggedPodcast

Instagram: instagram.com/drchriswinterv

Twitter: https://twitter.com/drchriswinter

Podcast: Sleep Unplugged with Dr. Chris Winter: podcasts.apple.com/us/podcast/sleep-unplugged-with-dr-chris-winter/id1631914841

Books by Dr. Chris Winter:

The Sleep Solution: Why Your Sleep is Broken and How to Fix It

The Rested Child: Why Your Tired, Wired or Irritable Child May have a Sleep Disorder -- and How to Help

Books Mentioned in the Podcast:

Book by Samuel Shem: The House of God

Book by Joseph Heller: Catch-22