Category: Environment

16. Dr. Michelle Segar – Navigating Through The Roadblocks On Your Health Journey

View in iTunes







Show Notes:

This week I had the pleasure of speaking to Dr Michelle Segar, PhD, MPH, motivation scientist and author of critically acclaimed “No Sweat! How the Simple Science of Motivation Can Bring You a Lifetime of Fitness”.  No Sweat was chosen as the #1 book in Diet/Exercise in 2015 by the USA Best Book Awards, and when released, it achieved the #1 selling Exercise & Fitness book on Amazon.  Michelle’s 360-degree perspective is informed by more than two decades of award-winning research, individual fitness and self-care coaching, and consulting, uniquely positioning her to help organisations understand and leverage the emotional drivers and internal rewards of consumers’ decisions that lead to well-being and health.

Michelle discusses with me her approaches to sustainable behaviour change in the fitness, health care, and wellness areas. Michelle’s evidence-based ideas about what motivates people to choose and maintain healthy behaviours are changing the conversations across the fields.

No Sweat! How the Simple Science of Motivation Can Bring You a Lifetime of Fitness

Staying Motivated & Setting Realistic Goals Monthly 

Learning from what is working and what isn’t 

Exercise Reduces Depression & Anxiety

Mental Health can Benefit from Exercise

Do Exercises You Enjoy

Identify what makes you Happy 

Explain to Family and Friends your plans and you Goals

Make sure YOU’RE Committed and Prioritise 

Reread Books that have Inspired You

James Allen – As A Man Thinketh

Michelle Segar Website



Insight Meditation Timer App 

Iris Eye Protection Software

Krista Tippett – Podcast



Click to listen to The Better Me Podcast!

15. Sarah Knight – The Life Changing Magic Of Not Giving A Fcuk


View in iTunes









Show Notes:

This week’s podcast I had the pleasure of speaking to Sarah Knight the internationally bestselling author of The Life-Changing Magic of Not Giving a F*ckHer second book, Get Your Sh*t Together — a continuation of her crusade to promote “mental decluttering” with a fun twist. In 2015, she left corporate life behind and moved with her husband from Brooklyn to the Dominican Republic. She no longer gives a f*ck about winter.

The Life-Changing Magic of Not Giving a F**k !! by Sarah Knight 

 Get Your Sh*t Together by Sarah Knight release date 29/12/16

Panic Attacks and Knowing the Signs

Learning to Manage Stress and Anxiety

Knowing when you are not happy in certain environments 

Knowing you DON’T have to be perfect

Mental Decluttering








Click to listen to The Better Me Podcast! (41:24)

14. Nicola Buckley – Empowering Women & Overcoming Bad Habits

View in iTunes




Show Notes:

This week I was lucky enough to have the pleasure of talking to Nicola Buckley, the founder of StrongHer and StrongHer You . With a successful coaching platform exclusively to helping women know they are enough in every aspect of life, from your personal life through to your work life.

In this Podcast we talk about Head & Heart work, Breaking Bad Habits, Neuroscience and much more. Join the StrongHer Revolution a simpler way to be happy with your life and body.

StrongHer You Launching Soon

StrongHer Revolution

Knowing You Are Enough

Breaking Bad Habits & Brain Work


Understanding Your Habits

Brain Training Theory


The Intention Experiment Book


Dax Moy -Mind Map

The Brain by David Eagleman



Biohacker Summit



Click to listen to The Better Me Podcast!

13. Mike Weeks – Change Agent Provocateur

View in iTunes







On this podcast, I had the pleasure of talking to Mike Weeks, the man who helped Jack Osborne turn his life around. With clients ranging from A-list celebrities in LA to trauma victims in the slums of Haiti and drug addicts on the streets of London, Mike is one of the world’s most extreme change agents. He is an elite climber, who for many years went rope free on rock faces around the world. Mike is also a successful TV and Film producer, and the creator of ‘Jack Osbourne – Adrenaline Junkie’.

We talk about Mike’s troubled childhood, dissociation of fear, his passion for rock climbing, plus how to un-train your brain.

Show Notes:

The Life Event

John Grinder

Jack Osbourne

Un-train Your Brain: A formula for freedom

Rock Climbing

Dissociation of Fear

Being in Control of State

Un-Train Your Brain App

Ray Peat


Click to listen to The Better Me Podcast!

How Game Of Thrones Destroys A Winning Mindset

Recall the last episode of Game of Thrones (GoT) where you see the blood of a human being squirting out from their dying body as it sprays across the face of the killer. Try to remember how you felt seeing the life pulled out of someone right in front of you. Really put yourself back there as you remember the emotions you were experiencing inside of your body. If you don’t watch GoT, try to recall the last murder in a movie you watched. Did you wince? Did you stomach knot up? Did your hairs stand on end? Did you look away? Did it make you cry? Perhaps you got an adrenaline rush?

Get ready to read how the simple act of watching TV could be holding you back from becoming all you can be.

throne made of swords in a medieval fair


How much TV do we watch?

We spend, on average, 7.5 years of our lives watching television. Yes, 7.5 years. When I first read this, I said to myself there and then I am no longer wasting any more time watching TV. I don’t want to look back and realise I spent 10% of my life sat in front of a box, watching other people do more interesting things than me.

That being said, this isn’t a time management lecture. We are all grown ups and we each have the choice to decide how we spend our time.

“So, Jamie, why are you telling us this? Just to get on your moral high ground?”

Mirror Neurons

I was in a lecture by a gentleman called John Grinder, who introduced me mirror neurons. Mirror neurons fire off in our brains as if we are performing the task we are observing. Confused? Imagine, you are sat down at a game of football and you are really really into the match. Watching the players move around the pitch, kicking the ball and sliding in for tackles causes these neurons are firing off in your brain as if you are doing the act yourself.

When I heard this phrase I began to think how it might tie into why we love watching sports as a species. I’ve never really understood why some people get so much pleasure from watching others play, but when you think of mirror neurons this really begins to make sense. If you watch Cristiano Ronaldo (I assume he is still playing football?!) score a goal in the last 90 minutes and you have been so focussed and emotionally invested in the game, you are likely to get the same adrenaline rush as if you yourself scored the goal.

I believe this is why we react so passionately and intensely when we watch others perform to a high standard. As far as our mind is concerned, we are out there on the pitch.

What’s so bad then about feeling this rush?

Mirror neurons certainly have its positives. If you have recently taken up a new sport, art or hobby then watching experts in that field can only be a positive. I believe this is the reason top level athletes and executes engage in visualisation practices. By visualising or observing the desired act, one is conditioning the brain on improving this new skill or habit.

However, mirror neurons have a dark side. Cast your memories back to the start of this article where I asked you to re-live those tense moments in GoT. Perhaps now you can understand why you felt so lousy. Your brain was technically carrying out the same act as it observed. Yes, you killed that person.

Perhaps as a one off it is ok. But spending 7.5 years watching the same style of television is only going to condition your brain more and more on these negative states. By which point, you have a chronic case of negativity in your mind. Can you picture someone who spends a lot of time watching thrill seeking action movies, depressing news channels or nerve racking tv shows? Can you describe their personalities? Are you seeing any patterns evolve?

How your environment shapes you

I used to have a chronic state of anger all through my life. I also used to watch a  copious amount of TV shows, often dark-themed and depressing. I watched 100s of movies, many of which I repeated. I was always drawn to films on the darker side of life. Do I believe my character was partly shaped by what I feeding my mind? Absolutely.

Our minds are so sensitive and precious. Our prehistoric brains that go back 100,000s of years cannot distinguish between real life and what it sees on an artificially created tv show. We need to be aware of how our environment has the ability to radically shape our mind and thoughts. We’ve all heard ‘you are an average of the 5 people you surround yourself with’, but I want to extend this and say you are an average of your environment, period.


Who here wants to pick a life they create, rather than one that is being created for them by the tv network, Hollywood studio, Sky News or Facebook Inc? Summer is nearly here, why don’t you try giving up TV for 30 days and see how it changes your life? We have the ability to choose our lives. The question is, are you willing to step outside the box?