177 - Making Weight Loss and Health Easier

In this episode, we’re going to explore the concept of weight loss as described in Driving. Rangan Chatterjee’s book, “Feel Great, Lose Weight.” Driving. Chatterjee’s book focuses on maintaining a healthier lifestyle by improving our habits and emotional responses and by choosing quality food options. One important aspect we discussed is the need to shift away from processed foods and towards single-ingredient options. And let’s not forget the importance of home cooking!
We also talked about the significance of fiber in our diet and how it helps us feel full, reducing overeating. Mindful eating was another key concept we discussed, and I suggested drinking a glass of water before meals to help us feel fuller and reduce our portions.
He talks about time-restricted eating. It means limiting the hours during which we eat. This is a response to the modern availability of food at all hours, which is not how our bodies historically functioned. Sleep is also a crucial factor in maintaining a healthy lifestyle, and we discussed how it affects our eating habits and the role of caffeine in disturbing our sleep patterns.
When it comes to exercise, He suggests seeing it as a way to feel more alive and energized rather than just a way to burn calories. We talked about how moderate exercise, like weightlifting, can help build muscle, which in turn burns more calories. And let’s not forget about fun and non-strenuous forms of exercise, like dancing, playing with pets, or simply being more active in daily life.
Finally, we talked about the importance of having a positive self-image and a healthy relationship with food. We shouldn’t use food to solve emotional problems or as a comfort mechanism. Instead, we should find other ways to deal with stress and emotions, such as connecting with people, joining clubs, or doing volunteer work. He concluded with a suggestion to eat until we are 80% full, as our bodies often register fullness only after we have overeaten.

https://drchatterjee.com/feel-great-lose-weight/

https://startwithsmallsteps.com/177-making-weight-loss-and-health-easier/

Jill’s Links

https://affiliate.notion.so/NorthwoodsJill

https://affiliate.notion.so/NorthwoodsAI

https://www.buymeacoffee.com/smallstepspod

https://twitter.com/SmallStepsPod

Email the podcast at jill@startwithsmallsteps.com

178 - Feel Their Pain And Connect

In this podcast episode, I talk about the book What's in It for Them?: 9 Genius Networking Principles to Get What You Want by Helping Others Get What They Want By Joe Polish. We explore the importance of understanding people's unique circumstances, which the author calls "atmospheric conditions." As a "pain detective", he says we have to investigate what's genuinely causing people to suffer in their job or daily life. This helps provide better support and build stronger connections with them. By reducing their suffering, we can make their lives better and form collaborative relationships.
Authenticity is key in all our interactions. People can detect inauthenticity quickly. That's why we should always strive to be genuinely interested in solving people's problems. It's not about using skills to gain something in return. It's about building trust, rapport, and comfort with others.
Atmospheric conditions refer to understanding the conditions of someone's life to understand better why they behave the way they do. If someone's going through a tough time at home, it will affect their performance at work. Understanding this can help someone react more appropriately and empathetically towards them, providing better support.
In all our relationships, communication is key. We can choose to communicate and resolve issues, connect and form a bond, or avoid the situation altogether. That's why it's crucial to notice if people are leaning in or pulling back, connecting or disconnecting. Ultimately, understanding people better can help us build stronger, more authentic connections.

https://geniusnetwork.com

https://startwithsmallsteps.com/?p=3854

Jill’s Links

https://abetterlifeinsmallsteps.com

https://affiliate.notion.so/NorthwoodsJill

https://affiliate.notion.so/NorthwoodsAI

https://www.youtube.com/@startwithsmallstepspodcast

https://www.buymeacoffee.com/smallstepspod

https://twitter.com/SmallStepsPod

Email the podcast at jill@startwithsmallsteps.com

179 - Be Creative to Make A Connection

In this podcast episode, we discuss how to improve the lives of others by exploring Joe Polish's book, "What's in it for them? Nine networking principles to get what you want by helping others get what they want." I highlight the importance of investing time, attention, money, effort, and energy to foster connections and relationships. It's crucial to adapt our approach to each individual, understanding their unique contexts and needs. Additionally, I emphasize the value of creativity in building relationships and share personal anecdotes to illustrate how "thinking outside the box" can help establish a connection.

He stresses the significance of being reliable, the person others can rely on, metaphorically speaking. This means being available and responsive, whether it's dealing with support tickets, emails, or direct conversations. We need to be patient, even with those we don't necessarily like or relate to, and work towards understanding their needs. He also cautions against getting lost in other people's problems, overcommitting, or becoming susceptible to energy vampires. It's vital to maintain balance and protect oneself while being helpful and supportive.

I explore the importance of being practical in problem-solving. It's not enough to listen and empathize; we must offer solutions that meet the actual needs of the people we're dealing with. This requires understanding their problems, asking the right questions, and genuinely listening to their responses. Offering solutions should go beyond the standard "guidebook" responses and involve genuinely thoughtful, personalized, and feasible solutions.

Find someone they're somewhat distant with and attempt to bridge that gap. By understanding what makes that person tick, they can start to appreciate them more and figure out how to be of genuine help. Take small steps towards making people feel appreciated, even those who might seem a bit unlovable.

https://geniusnetwork.com

https://startwithsmallsteps.com/179-be-creative-to-make-a-connection/

Jill’s Links

https://abetterlifeinsmallsteps.com

https://affiliate.notion.so/NorthwoodsJill

https://affiliate.notion.so/NorthwoodsAI

https://www.youtube.com/@startwithsmallstepspodcast

https://www.buymeacoffee.com/smallstepspod

https://twitter.com/SmallStepsPod

Email the podcast at jill@startwithsmallsteps.com

180 - Great Opportunity in the Cave of Fear

We wrap up our conversation on Joe Polish's book “What’s in It for Them? Nine Networking Principles to Get What You Want by Helping Others Get What They Want.” and highlight the fact that many jobs, especially in retail, require such an ability. Even if your current job isn't your dream job, getting it right is necessary for growth and finding your ideal role. I stress the importance of bravery in dealing with difficult people and situations.

Joseph Campbell talked about our fortune being inside 'the cave of fear,’ a metaphor for challenging situations or difficult people. It is easy to work with nice individuals, but when you can resolve an issue for someone who is challenging, it makes you stand out. I also emphasize the significance of understanding people's preferences, likes, and dislikes. Treating others as they would like to be treated can build stronger, more effective relationships.

Be memorable in a positive way. Being memorable doesn't necessarily mean being flashy or showy; it could be about your unique experiences, skills, or problem-solving ability. Meet in person wherever possible and treat every conversation as important.

https://geniusnetwork.com

https://startwithsmallsteps.com/180-great-opportunity-in-the-cave-of-fear/

Jill’s Links

https://abetterlifeinsmallsteps.com

https://affiliate.notion.so/NorthwoodsJill

https://affiliate.notion.so/NorthwoodsAI

https://www.youtube.com/@startwithsmallstepspodcast

https://www.buymeacoffee.com/smallstepspod

https://twitter.com/SmallStepsPod

Email the podcast at jill@startwithsmallsteps.com

181 - Get out of the Rut of Overthinking

In this episode, we explore the topic of overthinking and how it can negatively impact us. We discuss the book 'Overthinking' by Daniel Michaels, where the author suggests that overthinking is a safety mechanism that helps us make decisions. However, it can often lead to unnecessary stress and anxiety.

Overthinking can have both mental and physical effects. It can cause us to perceive patterns that do not exist, leading to insomnia and undue stress. This can escalate to the point where we jump to conclusions that may not be true, such as thinking that people dislike us or are against us.

I share strategies to break out of this cycle of overthinking, such as identifying and aligning with our values, journaling to get ideas out of our heads, and taking action. Finding hobbies or activities is important to help shift our focus away from stress. We also highlight some cognitive distortions associated with overthinking. Lastly, we emphasize that gratitude can help combat overthinking by fostering a positive outlook.

https://www.goodreads.com/en/book/show/51098481

https://startwithsmallsteps.com/181-get-out-of-the-rut-of-overthinking/

Jill’s Links

https://abetterlifeinsmallsteps.com

https://affiliate.notion.so/NorthwoodsJill

https://affiliate.notion.so/NorthwoodsAI

https://www.youtube.com/@startwithsmallstepspodcast

https://www.buymeacoffee.com/smallstepspod

https://twitter.com/SmallStepsPod

Email the podcast at jill@startwithsmallsteps.com

182 - Turn Your Ship Around

In this podcast episode, we're delving into the world of leadership, through the experience of a commanding officer plays in shaping the culture and morale of their ship. We will review the book It's Your Ship, Management Techniques from the Best Damn Ship in the Navy by Captain D. Michael Abrashoff. We're exploring how the principle of "ownership" can transform a low-morale ship into a thriving, successful vessel. Captain Abershoff allows his crew to take ownership of their areas of responsibility, allowing them to make decisions and solve problems independently unless it would cause significant monetary loss or harm to the ship or crew. This way, the crew members feel more involved and responsible, which increases their overall morale and productivity.

We're discussing how he fostered a sense of community and camaraderie among the crew is vital in improving their morale and productivity. He enabled small gestures, like improving the quality of food or organizing beach barbecues, to make a significant difference in boosting the crew members' spirits. The commanding officer also encourages personal growth among his crew by helping them improve in their areas of interest and promoting them based on their performance.

But leadership also means knowing what your company, country, ship, its mission and your boss needs for you to do. You should be aware of their goals in order for the ship to fulfill those goals and to create trust between you and the leadership. Once you have built that trust, you will have more ability to make changes for your team.

We're examining some of the challenges and potential pitfalls of this leadership style. While it successfully turned the ship around, it created some animosity among other ship commanders who felt threatened or uncomfortable with the unconventional approach. The commanding officer reflects that he could have been more diplomatic in dealing with his counterparts and built bridges instead of alienating them.

In conclusion, a commanding officer, family leader or any leader can significantly influence their team's morale and productivity. Fostering a sense of ownership, community, personal growth, and fun can profoundly impact the team's performance.

https://www.mikeabrashoff.com/

https://startwithsmallsteps.com/182-turn-your-ship-around/

Jill’s Links

https://abetterlifeinsmallsteps.com

https://affiliate.notion.so/NorthwoodsJill

https://affiliate.notion.so/NorthwoodsAI

https://www.youtube.com/@startwithsmallstepspodcast

https://www.buymeacoffee.com/smallstepspod

https://twitter.com/SmallStepsPod

Email the podcast at jill@startwithsmallsteps.com

183 - The Power of Your Authentic Self

I talk about the book from Brené Brown called Braving the Wilderness about the importance of being brave and bringing everyone in, even those we disagree with. She explained that true belonging is about standing in our own opinion, presenting our authentic selves to the world, and having the courage to stand alone when necessary. She also mentioned that belonging is an innate human desire to be part of something larger than ourselves, which often leads us to try to acquire it by seeking approval and fitting in. However, true belonging can only happen when we have self-acceptance and present our authentic selves to the world.

She said that true belonging is not something we can gain or someone can give us. It's something we carry in our hearts. Once we believe thoroughly in ourselves, true belonging becomes ours. She challenged us to think about a situation where we feel ourselves trying to gain admiration, appreciation, or a sense of belonging from someone else. She suggested that we can start small and show ourselves that we can stand as our true selves and be okay with it, without looking towards others for validation.

In conclusion, Brene was inspiring by telling us to connect with others and to be kind. It reminded me of the importance of being authentic and standing in our own opinion, even if it means standing alone. Only when we have self-acceptance and believe in ourselves can we experience true belonging. I hope you take the challenge and think about a situation where you can be authentic and stand alone.

https://brenebrown.com/book/braving-the-wilderness/

https://startwithsmallsteps.com/183-the-power-of-your-authentic-self/

Jill’s Links

https://abetterlifeinsmallsteps.com

https://affiliate.notion.so/NorthwoodsJill

https://affiliate.notion.so/NorthwoodsAI

https://www.youtube.com/@startwithsmallstepspodcast

https://www.buymeacoffee.com/smallstepspod

https://twitter.com/SmallStepsPod

Email the podcast at jill@startwithsmallsteps.com

184 - The Power of Curiosity and Connection

In this episode, I share with you my thoughts on Brene Brown’s book “Braving the Wilderness”. I was particularly struck by the concept of ‘true belonging’, which Brown explores in her book. She argues that true belonging comes from standing in one’s truth, even when it’s uncomfortable or different from those around us.

Brown also talks about ‘braving’ as an acronym, with each letter representing a different aspect of the process of learning to stand in one’s truth. I found it really helpful to break it down like that: setting boundaries, being reliable, holding myself accountable, not sharing information that isn’t mine to share (the ‘vault’), having integrity, being nonjudgmental, and being generous in my interpretations of others.

But it’s not just about standing in our truth - it’s also about reaching out to others, even those we might not understand or agree with. I think it’s so important to ask questions, be curious, and truly listen to understand others, rather than simply picking a side in a conflict. It’s a crucial aspect of braving the wilderness and being able to stand in our truth.

Of course, braving the wilderness isn’t always easy or comfortable. But I believe that kindness is key in all interactions. Despite the difficulties, it’s important to always bring kindness to our interactions with others. If you think of someone with whom you’re having difficulty understanding, ask them, “Tell me more.” Let’s bridge gaps and build connections!

https://brenebrown.com/book/braving-the-wilderness/

https://startwithsmallsteps.com/184-the-power-of-curiosity-and-connection/

Jill’s Links

https://abetterlifeinsmallsteps.com

https://affiliate.notion.so/NorthwoodsJill

https://affiliate.notion.so/NorthwoodsAI

https://www.youtube.com/@startwithsmallstepspodcast

https://www.buymeacoffee.com/smallstepspod

https://twitter.com/SmallStepsPod

Email the podcast at jill@startwithsmallsteps.com