Books Mentioned:The Align Method: 5 Movement Principles for a Stronger Body, Sharper Mind, and Stress-Proof Life Presence: Bringing Your Boldest Self to Your Biggest Challenges Shoulder Pain? The Solution & Prevention, Revised & Expanded iGen: Why Today's Super-Connected Kids Are Growing Up Less Rebellious, More Tolerant, Less Happy–and Completely Unprepared for Adulthood–and What That Means for the Rest of Us
01:30 Rarely do we ask ourselves if at any given moment, are we doing the best we can. Did you invest yourself into each day, or let each day slip by? Give your full effort.
04:33 How you do anything is how you do everything.
04:48 Leverage your strengths, applying them to all aspects of your life. Becoming proficient in one activity eventually carries over into others.
05:49 How you talk with and connect with to others is a projection of how you talk with and connect to yourself.
06:32 Attune to the type of people you need to help you grow. You become the product of the 5 people you spend the most time with. We attune to each other on multiple levels. We breathe each other’s bacteria. Our hearts attune. Frequencies from our brains attune as well.
08:00 Bad stuff happens to good people. It seems that for every bad thing that happens to us, there is a lesson on the other side of it that could not have been learned had it not happened.
09:24 Depression is likely a natural feedback mechanism, telling us how we have strayed from our life path.
11:14 A cold plunge is a controlled moment to practice going into parasympathetic fight/flight. It should serve you well should you encounter a true threat.
13:05 When your body is in a chronic anxious state, you send a signal through your nervous system, your hormones and entire system saying that you are panicked.
13:58 Depression is the leading cause of disability worldwide. Posture impacts testosterone and cortisol levels. Posture affects the way you think and the way you feel.The sad/depressed posture is the same posture of people are staring into their screens.
15:30 A study of students who hunched over in the position they would looking at their cell phone, showed that it was easier for them to access more depressive memories. In a more upright open position, it was easier to access happier memories.
18:46 Vision affects our autonomic nervous system. Cell phone tunnel vision pushes us into a fight/flight state. A broadened view is calming.
21:02 Put your phone down, take off your shoes and go for a walk, which brings variations in sight, the walking movement, posture, breathing, air quality, and light quality moves us.
22:04 One of the fastest ways to get into a calm parasympathetic state is through interactive play.
23:51 Find something that you enjoy doing as part of your own movement program. An accountability partner is helpful and brings community. Infuse joy into it.
25:10 Spend more time on the ground/floor. Getting up from the ground/floor brings you through a full range of motion. Cultures where people sit on the ground regularly have minimal osteoarthritis of the hip and knees and minimal fall risk.
27:28 Affluent cultures have more disease because they outsource original natural movement that feeds them at a cellular, emotional, and spiritual level.
28:15 Squatting to take a poo, like your ancestors did, elongates your rectum so you can defecate properly. At 90 degrees, the anal rectal angle goes against your physiology.
31:32 Get as much sun exposure throughout the day as you can, according to your genetics. Feedback from people who begin to sit on the floor more find changes in hip mechanics and hip mobility within days.
36:58 Integrate more effective movement into your life. Hinge from your hips rather than your thoracic spine. Maintain length through your spine.
40:45 Get a pullup bar for your house. Hang on it for a daily total of minute and a half each day and it will rid most people of shoulder pain.
45:27 The currency that has the greatest value is relationships. Integrating movement with community brings you to deeper levels.
47:23 Pay attention to your breath every time you take a walk. Any time your check in on your breathing, it will tell you exactly where your nervous system is at.
48:31 Control your breath. Put your hands on your ribs and take 5 breaths into that area. Emphasize the breath out to activate more of the parasympathetic nervous system. Do this 5 times to change your state: 6 seconds out. 4 second hold. 4 seconds in. 4 second hold.
50:35 Singing, whistling and wind instruments help with breath. Slowing breath through the nose starts to reduce your sensitivity to carbon dioxide. This makes you a more robust breather and your red blood cells create more oxygen with each breath.
01:02:07 The Align Method book is a user’s manual for how to use your body in any situation.