Actionable self care tips for the body and mind in 10 minutes or less. Subscribe for new episodes every Mon, Wed, Fri.
Produced by The Mindful Tech Lab - a husband and wife team of wellness technology entrepreneurs. Sarah-Kate is an Ivy League educated nurse practitioner who uses her unique experience from working with high stressed Wall Streeters on mental health in NYC to award winning actors on their diet and fitness in LA to bring you tips that work. Eric discusses the positive psychology techniques he uses to improve both his business and personal life.
Exercise is one of the very best things you can do for yourself. It helps with mood, prevents cancer and disease, keeps you in shape – exercise literally does it all. That being said, exercise is also one of the hardest things to make a habit, especially if you are someone who didn’t grow up playing sports or its been a long time since you last worked out. In this episode Sarah-Kate gives you her top hacks to make exercise become a habit.
Travel is something that we all likely do at some point over the Summer (and throughout the year), and so you probably know that traveling can make it hard to stick to your workout routine. The best way to stay in shape while traveling is to have a plan before you travel, and to schedule exercise into your daily activities. In this episode Sarah-Kate gives you the best ways to incorporate exercise into your travels.
It seems like everyone is always trying to lose weight or at least trying to prevent fat gain. It is harder for women to regulate the amount of fat on their bodies than men, due to the fact that women’s body’s are much more highly regulated by hormones and women need more fat on them than men. This doesn’t mean women can’t get leaner, it just means women tend to have a harder time regulating their body fat. In this episode you'll learn the best ways men and women can prevent fat gain.
What better day than today to start making positive and lasting changes in our life. When we do something consistently, and without even really thinking about it, we call that a habit. Of course there are good and bad habits, but today we are going to focus on the good – though removing bad habits is very important too.
Listen to this episode for the 7 steps to start building more positive habits in your daily life!
What you eat plays a key role in how you look, and fat is one of the most important building blocks for healthy skin and hair. The best fats are anti-inflammatory fats that are also packed with other vitamins and nutrients, so that you get the most bang for your buck. Listen to this episode to learn what foods to eat to promote healthy skin and hair.
We’ve all been there, you have a ton of work to do or you have a big presentation coming up and you just can’t get your mind to focus, it’s the worst right! If you find your mind wandering and you can’t seem to get yourself to focus on your task at hand, this episode will give you tips on how to help improve your focus and attention quickly!
It’s always great to see the elite performers of the world reach their goals. Whether it’s an athlete finally winning the championship or an entrepreneur building their dreams – it’s fascinating to see the end result of hard work. If we look closely at these successful people, we can find the bread crumbs that they left behind and replicate their success. After studying elite performers across various disciplines, this episode will give you the 5 traits that all seem to have in common.
Yoga is one of the best things you can do for both your mind and body and is beneficial for all men and women of all ages and backgrounds, it is never too late to start and you don’t have to be inherently flexible to do it. In this episode Sarah-Kate talks about the benefits of yoga that she's seen first hand with her patients, family and friends.
In this episode Sarah-Kate talks about "cheat day", consuming more calories than you do on the other six days of the week. It’s when you can indulge in a food or foods that maybe aren’t 100% healthy – and that’s totally fine and good! Find the show notes here.
Sometimes life is hard. Whether it’s dealing with family issues, a tough work situation, or any other of life’s little challenges – we all face difficulties. Just because you are going through a difficult moment in your life, that doesn’t mean you still can’t maintain your positive outlook – it just means you need to try a little harder and have it top of mind. In this episode Eric talks about 6 ways to stay positive when life gets tough.
Want to lose some weight overnight? You definitely can! The catch is that it won’t be fat, but it will be extra water weight that you are holding onto. Water weight can account for several unwanted pounds around your midsection as well as around your entire body. The trick to decreasing this extra water weight is to cut back on your sodium (aka salt) intake. Salt attracts water and so the more salt you have in your body, the more water you are going to hold onto.
Just about everyone has experienced a night or two of restless sleep, and so you know how awful it can be to be so tired yet unable to shut down and fall asleep – literally the worst! Insomnia is extremely common and is usually a symptom of stress, anxiety, worry, jet lag, or all of the above. Lifestyle factors are the best for treating insomnia, which include exercising daily and managing stress, but when lifestyle factors are not helping, sometimes an over the counter supplement can be very helpful. As with any new medication or supplement, always consult with your primary care provider first before trying anything new, and definitely no new supplements if you are pregnant or breastfeeding.
In this episode Eric gives you his 5 steps to creating big ideas. Looking at the great creators in history like Steve Jobs, Elon Musk, and Thomas Edison – just to name a few, they all not only came up with big ideas, but truly executed them at scale. What sets them apart from others was their ability to combine their skills and passions to create big things in this world. You too have both skills and passions, so follow listen and learn the 5 steps to start creating your own big ideas today!
In this episode Sarah-Kate talks about the how to be more mindful of what you're eating and why that's important. Everyone knows that what you eat has a major impact on your weight and fitness goals, but did you know that HOW you eat also plays a big part? Mindful eating is incredibly important when it comes to being satisfied with your meal. Find the show notes here
In this episode Sarah-Kate talks about common lifestyle factors that may be causing you to feel tired throughout the day. Everyone can feel fatigued from time to time, but there may be certain patterns of fatigue caused by factors that you may not even be aware of. Find the show notes here.
Change, well it’s inevitable in life. In fact, it’s one of the most constant things that we can count on happening in our day to day lives. Most people fear change and not only that, worry about it before it even happens. Instead of worrying about change, today we'll discuss 7 ways to better deal with it and come out on the positive side.
In this episode Sarah-Kate talks about why sleep is so important. Many individuals view sleep as a luxury and not a necessity, which could not be farther from the truth! Make sleep just as important as exercising and eating right, because it is just as important if not more important for your health. Find the show notes here
In this episode Eric talks about the ways to enable your creative mind. Do you ever look at the world’s creative minds and think to yourself – “I wish I was like that!”? While innate talent is important, fostering an environment to allow for creativity to flow through you is almost equally important.
**Get the show notes here
In this episode Sarah-Kate talks about the greatest health myths that she still gets questions about in practice. There are so many health myths out there these days, it can be hard to keep track of what is true and what has been found to be false.
In this episode Sarah-Kate discusses the different things that can cause stress without you even realizing it. Too much stress flowing your body can be damaging for both your mental health, as well as your body itself. Chronic stress can lead too many negative consequences, including: Muscle breakdown, fat gain, hormonal abnormalities, anxiety and depression.
In this episode Sarah-Kate gives you her top tips on how to start becoming a morning a person and get a head start on the day. We love the morning because you can get so much more done in a shorter amount of time – mostly due to the fact that everyone else is still sleeping! Getting up early on a daily basis is easier said than done, and it definitely takes some skill and planning to become a morning person. Learn how to bring out your inner morning person in this episode.
In this episode Sarah-Kate gives you her favorite foods to help boost your brain. Your brain is inarguably the most important part of your body, and keeping your brain healthy should be a top priority. There are certain foods that can help to boost parts of your brain involved with attention, focus, and memory and so understanding which foods do this is vital!
In this episode Sarah-Kate delivers her best tips to make eating healthy easier for you to start and continue doing. We all know that cooking healthy meals is easier said than done, and most of the work comes from the prep of the meal rather than the actual cooking part. Learn how to make it easier on yourself when it comes to preparing healthy meals at home so that you will be more likely to do it!
In this episode Eric breaks down the two main personality types - and one in between. It's important to understand not only your own personality type, but (arguably more so) those of the people around you. By taking into account whether your friends, colleagues, family, etc. tend to lean towards extraversion, introversion, or ambiversion (that's the one in between), you'll be better suited to thrive with them in your life.
In this episode Sarah-Kate focuses on how to burn more calories throughout your day. First of all, why do we want to burn calories? We want to burn calories because generally the more calories you burn on a daily basis, the easier it will be to maintain a healthy weight. There are many different ways that your body will burn calories, both involuntary (such as breathing) and voluntary (such as movement) - today, we are going to focus on voluntary movement.
In this episode Eric talks about how visualizing a successful outcome will actually help you achieve it. Science proves that our brains can hardly tell the difference of an experience we think about and those we really live - that's why the world's top athletes, leaders, celebrities, and more all leverage the power of visualization. Learn how you can apply it to your life today to help reach your own success.
In this episode Sarah-Kate gives you the best foods to deliver medicinal benefits to your body. Prevention is key when it comes to health, and food is one of the very best ways to prevent disease and dysfunction from occurring in your body. Improve and optimize your diet today to prevent having to rely on expensive medications and procedures in the future.
In this episode Sarah-Kate helps you with your bedtime routine to get a better sleep at night. Sleep is so incredibly important for our mind and body, and is a necessity for optimal functioning and for us to feel our best. After a good sleep you feel energized, happy, less stressed, and that’s because all of your hormones were able to reset and recharge while you were sleeping. Unfortunately, the opposite is true when you get a bad sleep – you are irritable, tired, hungry, the day just seems longer and everything appears harder. This is why we want to minimize bad sleep as much as possible!
Most of the things that can prevent you from getting a good sleep occur just a few hours before you want to sleep, which is a good thing because this means they can be completely avoidable – you just need to know what they are!
In this episode Eric discusses the 5 personality types you need to avoid in order to keep on your positive path to happiness and success. Many people say that “you” are the average of the 5 people you hang around with the most. If this holds true, it’s important to avoid those with toxic personalities that can bring you down to their level and hinder your own happiness.
In this episode Sarah-Kate talks about her powerful ways to manage, prevent, and even cure pain naturally without having to turn to pain medication or expensive procedures. Chronic pain is unfortunately a very common problem for both men and women of all ages, so use these tips to help you relieve your pain today!
In this episode Eric talks about how to use your failures as stepping stones to reaching your own personal success. You’ve probably heard the story about Michael Jordan being cut from his freshmen basketball team or the one about how Thomas Edison failed 1,000 times before finally inventing the light bulb. The truth is, there are millions of stories like this in everyday life – people that took a perceived “failure” and used that as motivation to reach their own success.
In this episode Sarah-Kate talks about the foods that you'll want to avoid if you're looking to lose weight. We know it can be confusing when it comes to trying to eat healthy and make the best diet choices – think about how how many new diet books come out in a year!? That being said, there are some foods and drinks that will definitely promote weight gain and should be avoided if you are trying to lose weight or maintain a healthy weight. Listen to this episode to learn Sarah-Kate's 13 foods / drinks to avoid for weight loss!
In this episode Eric discusses "emotional intelligence" and how it helps us recognize, understand, and manage our emotions. People with a high emotional intelligence have learned how to manage their emotions to drive positivity in their life. Learn our 10 ways to increase your emotional intelligence today!
In this episode Sarah-Kate talks about 10 simple ways to keep your brain feeling young. Cognitive decline is one of the most feared aspects of aging. Yes your brain will change over time, but there are definitely ways to keep your brain young and to help prevent cognitive decline and dementia. Listen to hear what they are!
In this episode Eric brings up 7 reasons why taking the time to be grateful for the amazing things we DO have in our life, instead of thinking about what we DON'T have, presents a world of benefits to our overall well-being.
In this episode Sarah-Kate (our resident health expert) discusses the cheapest and healthiest foods that you can find in the market to help you to put together simple, healthy, and cheap meals. As a full-time college student for about eight years, SK had to learn how to eat healthy on a very tight budget – especially when living in New York City where prices seemed to be exponentially higher for everything! Learn her tips and tricks in this episode!
In this episode Eric discusses 6 benefits of spending time in solitude. Humans are social beings by nature, we crave the sense of belonging and interaction with others. We get FOMO (fear of missing out) if a social activity is going on and we aren’t there. But if we were to look at all of the benefits of being alone, we may just get JOMO (joy of missing out) the next time we dodge a party or event.
In this episode Eric talks about the trap of comparing ourselves to those who appear to “have it better” than us – whether it’s a good friend, family member, or some random person you follow on Instagram – the temptation to compare is always there. Learn 5 reasons why you should stop comparing yourself to others, now!
In this episode Eric gives advice on how best to deal with those difficult people. No matter how you cut it, at some point throughout your days on earth you are going to come across a difficult person in which you’ll have to deal with. Even the most centered and mindful people run across these folks – truthfully, it’s almost impossible to avoid them
In this episode Eric talks about the most common thing that gets in the way of reaching your personal success - the Ego. Your ego is responsible for seeking approval of others and what they may think if you fail. Your ego is there to constantly tell you what is lacking. Simply, the ego is not your friend. In this episode, we discuss the 7 ways to control your ego and stop it from stopping you from reaching your goals!