Resilience in Stressful Times Pt. 2

Max points: 5 Type: Podcast

This podcast episode explores practical ways to build resilience through exercise, hydrotherapy, diet, sleep, mindset shifts, grounding, nature, and gratitude. It offers holistic strategies for strengthening body, mind, and spirit, helping listeners manage stress more effectively and find hope even in difficult circumstances.

Channel: Beautiful Minds Wellness Duration: 0:21:18

Questions

1. Which two hosts lead the discussion in this episode?

Amanda Anguish and Dr. Daniel Binus Julie Smith and Stephen Bartlett Dan Harris and Kelly McGonigal Brené Brown and Andrew Huberman

2. What specific sleep guidance was highlighted?

Use bright screens to wind down Aim for most REM before midnight by sleeping at 1 a.m. Nap every two hours to replace nighttime sleep Get to sleep by around 10 p.m. in a cool, dark room; deep stage 3–4 sleep occurs earlier

3. What hydrotherapy protocol did they describe using hot and cold tubs?

3 min hot (≤110°F), 3 min cold (≈45–50°F), repeat once; no rest 5 min hot (≤107°F), 1 min cold (≈55–60°F), 3 min hot, 1 min cold, 3 min hot, 1 min cold; then rest ~15 min 2 min hot (≤98°F), 30 sec cold (≈65–70°F), repeat five times, end hot 10 min hot at 100°F, 2 min cold at 40°F, repeat twice, end hot

4. Which grounding/breathing method was suggested when overwhelmed?

Rapid breaths through the mouth for 30 seconds 5-second inhale, 5-second hold, 5-second exhale for about 2 minutes (~7 cycles) Alternate nostril breathing for 20 minutes Box breathing 4-4-8 for 10 minutes

5. Which dietary pattern and timing did they recommend to build resilience?

Carnivore diet with three evenly spaced meals Whole-food plant-based diet with two meals in an ~8-hour window (intermittent fasting) Low-fat processed diet with frequent grazing High-protein ketogenic diet with late-night snacks

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