1. Riley raises a topic that touches on mental health and criminal law – not guilty by reason of mental disorder, sometimes referred to as the insanity defense. Is there balanced approach that considers the rights of both criminals and victims? Does the stigma surrounding mental illness affect how we navigate the complexities of mental health in criminal cases? 2. Interview – We chat with David Amerland, the author of Built to Last and other books. We talk about the benefits of personal responsibility. It isn’t just a value—it’s a mindset that reshapes life. The moment that truth became clear, everything else began to shift for David. Physical exercise was the entry point. It demanded effort, consistency, and resilience, but what it really developed was ownership—of time, choices, and mindset. That ownership spilled into every area: better thinking, more balanced emotions, improved decision-making. Life stopped feeling chaotic because internal control took priority over external noise. Responsibility meant understanding that nothing truly changes until it’s faced and owned. It’s not about being perfect—it’s about showing up and being honest about the work needed. Taking responsibility isn’t easy, but it brings clarity, stability, and power. And over time, that steady practice leads to a better life—not because circumstances get easier, but because we become stronger, more capable, and more in tune with who we truly are. 3. Flipside of the Coin  – Sheila found a post about different love languages: physical touch, acts of service, gift giving, quality time, and words of affirmation. Misunderstandings arise when love expressions don’t align. What do listeners think? How might understanding love languages transform things we miss into meaningful expressions of affection?

1. We ask Elise about experiences as a new mom. Life after having a baby reshapes daily routines and social connections. The spontaneity of outings, casual conversations at work, and personal autonomy are often replaced with meticulous planning. Though rewarding, the shift can be isolating at times. Baby groups and neighborhood walks provide brief but meaningful social interactions that help bridge the gap. 2. Interview – Guitarist JD Smigelski shares a raw account of managing depression, anxiety, and imposter syndrome throughout his life and career as a professional musician. Touring intensifies these struggles—despite being constantly surrounded by people, feelings of isolation persist. Through trial and error, JD moved from medication to more natural coping strategies like staying active, spending time in nature, and practicing present-moment awareness. Music, while therapeutic, also exposes his emotional state, forcing him to confront what he feels rather than hide it. 3. Running Popup – I like the expression, “Live Life in Every Breath”, but what does it mean in practice? I'm learning that it means appreciating what I have now, like my home and its view, without fretting about potential future losses. It's about enjoying today and trusting that I'll handle tomorrow when it comes.

1. We wonder about a possible shift in social media habits, exploring what we see as a decrease in posting and the increase in passive consumption on TikTok and YouTube, including privacy concerns and the desire to be more present in real life. 2. Interview – Ryan Bush explains Nietzsche’s concept of “beyond good and evil” as an invitation to escape conventional moral frameworks that divide the world into absolute rights and wrongs. Traditional morality can be dogmatic, rigid, inherited and reductionist—often based on unquestioned assumptions that reward obedience over understanding. Ryan sees these systems as creating intellectual stagnation by discouraging critical thinking and nuance. Instead, drawing from Nietzsche, he prefers evolving our values through personal reflection and philosophical courage. Ryan encourages moving past dogmatic moral binaries toward a more dynamic, context-sensitive approach to ethics—one that evolves with insight and experience. 3. Move That Body – Gardening not only beautifies your surroundings but also serves as an excellent exercise routine. The physical tasks involved, such as raking, lifting, and cutting, help you stay fit while enjoying the fresh air and the rewarding sight of your hard work.

1. We discuss the seven wonders—seeing, hearing, touching, tasting, feeling, laughing, and loving—and how they shape our experiences. The conversation highlights how technology and daily routines often disconnect us from these senses. By sharing moments of wonder, we reflect on the importance of presence, mindfulness, and truly engaging with the world around us. 2. Interview – [Artistic Wellness] Our guest, Member of Parliament Mike Morrice, tells us about his initiative to reform arts funding to support artists, galleries, performance centers, cultural events and community displays. He discusses the gaps in current government programs, which often provide only short-term relief rather than long-term sustainability. He is seeking fair compensation for artists, improving grant accessibility, and ensuring that creatives from all backgrounds receive equitable support. By working with industry leaders, policymakers, and grassroots organizations, he aims to shift the conversation around arts funding, demonstrating that investment in the arts benefits not only artists but also communities, local economies, and Canada’s cultural identity. 3.Flipside of the Coin  – We contrast the passionate, impulsive nature of young relationships with a more thoughtful, experienced approach when we’re older. What if couples could combine youthful passion with a mature wisdom? The best of both worlds.

1. We discuss whether believing in success makes it more likely to happen. While some see it as a placebo effect, a positive mindset can boost motivation and persistence. Through examples from sports, job applications, and daily life, we explore how belief influences actions and agree that optimism often improves outcomes, even if it doesn’t guarantee them. 2. Interview – Tom Swales addresses the role of self-awareness in preventing injuries. He explains how many injuries stem from unnoticed, repetitive movements and how simple self-checks—like assessing posture, flexibility, and balance—can reveal potential issues. We explore how small daily habits, such as sitting on the floor and mindful breathing, improve movement and reduce tension. Tom introduces his quick self-awareness movement scan, designed to help individuals maintain mobility efficiently. He also shares how reconnecting with art enhances focus and creativity, demonstrating the broader impact of self-awareness on both physical and mental well-being. 3. Running Popup –  A recent article accords with my experiences - Pursuing happiness can make people unhappy. I see happiness as one emotion among many. I prefer to savour happiness when I feel it (it’s often fleeting), rather than chasing it. It works better for me to be intentional about doing activities that foster areas of wellness. 4. Starving Artist – Cameron is focusing on his corner of the world amidst global challenges. He’s collaborating on a new song (True North Frame of Mind) and his separate Shania Twain and Bruce Springsteen tribute bands. He’s excited to record some of his own music and to play live for the soundtrack of the short film "Fire Escape," with the album launch on April 4^th.

1. We discuss how true power aligns with strong leadership, focusing on key traits: staying calm, speaking less, observing more, showing respect, moving in silence, making eye contact, managing time effectively, and thinking before speaking. These qualities help leaders gain respect, enhance communication, and navigate challenges, making them more effective in both professional and personal interactions. 2. Interview – It started with a thought a couple years ago—I wanted to write about Canadian resilience. I wrote lyrics, and Cameron shaped them into something more structured. When it came to the music, we had two choices: folk or arena rock. We chose rock for its energy. Cameron brought the melody to life, and after some studio magic, we had a complete song. The process didn’t stop there; we had to register it, distribute it, and get it onto streaming platforms. Seeing True North Frame of Mind go from an idea to a finished product was an incredible experience—and one we’ll cherish. 3. Move That Body – We explore how proper nutrition complements movement, highlighting foods that support various health benefits like digestion, focus, and hydration. Recognizing food as fuel, we emphasize balance, incorporating superfoods into daily meals to optimize physical wellness and ensure long-term health benefits through intentional dietary choices.

1. We discuss the importance of lifelong learning for intellectual wellness. Exploring new skills, books, and experiences broadens horizons and builds character. From mastering sourdough to learning instruments, every challenge fosters growth. Curiosity enhances conversations, deepens connections, and keeps us humble. Rather than aiming for expertise, the joy lies in continuous discovery, making life richer and more fulfilling. 2. Interview [Artistic Wellness] – We interview guitarist J.D. Smigelski. He shares his journey, starting guitar at age 11, influenced by his parents’ diverse music taste and local jam sessions. He discusses his early performances and transition into professional touring. J.D. describes the highs and lows of touring—long drives, exhaustion, and technical mishaps contrasted with thrilling performances, such as opening for Nickelback before a massive crowd. We explore artistic wellness, with J.D. emphasizing music’s impact on mental health. He admits to struggling with mental wellness but finds stability in staying busy, learning new skills, and embracing challenges. We reflect on the importance of engagement over actively seeking happiness. 3. Flipside of the Coin – We’ve learned that spending time apart in a relationship can strengthen the bond by fostering independence and appreciation. Engaging in personal interests, like a yoga retreat, enhances well-being and refreshes the relationship. Absence truly makes the heart grow fonder, and maintaining individuality contributes to a healthier and more fulfilling partnership.

1. Riley is being worn down by hustle culture. John wonders whether what’s driving the work makes it either hustle culture (not great) or rewarding hard work. 2. Interview – Sue Willougbhy lives a well-rounded live. It’s included fun and challenging things like being a DJ, a stand-up comic, a boxer and a roller derby referee. Diverse life experiences get her out of her comfort zone. It’s not easy to get out of your comfort zone and try new things. Part of it is understanding why you feel stuck. Are you really not happy with your life? Is it that you want to try something new and you just don’t know where to start? You can take little bites when they try something new. Sue calls them tortoise steps. If you watch a tortoise, it steps then stops then steps then stops. Just do something different – one thing – every day for a week and see how that feels. Being well-rounded helps her to develop resilience. It took a long time for her to realize, “Oh, that was a lesson that I needed to learn.” It’s not about having a thick skin. It’s not about deflecting. It’s about having an experience, taking it in, sitting with it, then realizing, “Oh, that makes sense.” 3.  Running Popup – John discloses a secret project he mentioned in 2024. It felt great and changed his perspective to find and organize old computer photos and docs over the years.

1. We talk about some financial wellness ideas. Financial / economic wellness is very important to our wellbeing. It’s a good idea to learn how things work. 2. Interview – We’re joined by Canadian Member of Parliament Mike Morris, who’s working to get 2-way all-day GO train service between Kitchener-Waterloo and Toronto. We can build more lanes on a busy highway like the 401, but that doesn’t solve the congestion issue. There are many advantages to train versus car travel on a busy highway. GO train travel is less stressful, cheaper and more reliable timing wise. In Ontario, vehicle emissions are the largest emissions source. In order to reduce emissions and to see the Go train adoption rates increase, we need to build transit in a way where more people will make the choice to use it. They need to see that it’s cheaper, more convenient, and more enjoyable. 3. Move That Body – When it comes to healthy habits, boring is cool. Elise found a list of “boring” things we can do that work wonders.

1. Reading fiction benefits our wellbeing. Examples include breaking from the world of data and social media, and sharing experiences of characters vicariously. 2. Interview – Tom Swales talks about the importance of belief systems in the physical rehabilitation process. You see it in your head before you can do something. If you can see yourself doing it, then you’ve already pre-set your biology and nervous system and psychology that you have an end goal. You just need to reverse engineer how to do it. Then you need to find the best way to do it without hurting yourself. That’s where health professionals and coaches come in. Mindset is important. People who have more of a positive outlook will have far less pain than someone who has a negative outlook. When Tom kids say I can’t do something, he tells them, “If you believe you can, you’re right. If you believe you can’t, you’re right. Either way, you’re right. I’d rather that you choose that you can, then find out if you cannot and then make adjustments.” 3. Flipside of the Coin – Sheila said a couple years ago that she would start saying “no” sometimes, because she always said “yes” when asked to do things. It took time, but she’s finally starting to do that and to see the benefits.

1. Elise found a list of lessons that people learn too late in life. 2. Interview – We interview Sue Willoughby, who does Equus coaching – life coaching using horses as coaching partners. Horses provide an amazing feedback loop for her clients. Sue finds coaching opportunities by watching the clients and the horses interact. Horses are prey animals and herd animals. They look to their herd mates for feedback. They’re constant assessing their surroundings. When you’re in the presence of a horse, you’re part of their herd. They’re looking to you to see and, more importantly, to feel what they’re getting from you. The horses act as mirrors. If someone is trying to hide an emotion, or acting as if they’re not afraid, you can’t hide those things from horses. If someone is going through something, the horse will relax after the person can settle down and become more grounded and be in touch with what’s really going on with them. The horse will come over and interact. They are no longer threatened and feel comfortable. 3. Running Popup – It was unexpectedly hard to stay disciplined about running in a way that was easy. That led to thoughts about different types of discipline we learn through running.

New episode available today. 1. Living in a clean house makes us feel better. We talk about keeping it clean, decluttering and a connection to our wellbeing. 2. Interview – We interviewed Dr. A. Wade Wilson about mental performance on Episode 135. This week, he’s back to tell us about the launch of the online resource called The Mentor Magazine. It bridges the theory-to-practice gap, by providing athletes and others with mental performance insights. Coaches and parents and supporters can create a positive environment and a sense of psychological safety, where performers/ athletes can make mistakes without being ridiculed. They can foster a positive learning environment. They can help athletes to learn about imagery and visualization, to show how they can reframe their self-talk to boost their confidence or manage their emotions or show how to create more self-awareness. There are many ways they can help influence and have a good impact. 3.  Move That Body – three wins we can achieve each day to feel great.

New episode available today. 1. We found a post about the kinds of people it’s good to be around. 2. Interview – Dr. Tracy McCarthy talks about practical steps we can take in the context of functional medicine. Reducing inflammation is important. Eating an anti-inflammatory diet is a good place to start. Stay away from foods that are universally inflammatory to everybody, for example highly processed foods with lots of sugar or highly damaged fats. Some foods are inflammatory to some people and not others. Another tip is to eat nutrient rich foods, such as organic proteins and food that will fuel you and has lots of vitamins. Exercise helps reduce inflammation, but there’s a caveat. You need exercise in the right dose. It’s a stressor if it’s too much and it’s a stressor if it’s too little. You need the sweet spot. The microbiome includes bacteria, fungi and more. Microbiome bacteria are doing many jobs for us. We co-evolved with them. We need the right kind of microbiome. 3. Flipside of the Coin – John and Sheila share their initial impressions after becoming grandparents for the first time.

1. Riley got a new wearable fitness tracker. How do they affect us, especially when it comes to fitness and whether we can disconnect? 2. Interview – Cris Duval and her family experienced tragedies and challenging situations. She realized that it’s possible to reframe something that is hard into something that is positive. There’s something positive in every single event that happens, even if you need to slice things very thin. That’s what she looks for – the positive. There is a dramatic positive impact on our brain when we accomplish a hard thing. Resilience includes an ability to bounce back after hard things happen. We should think about our resilience in life, including about challenges that we can give ourselves to increase our ability to do hard things. Growth is important and it happens when you get out of your comfort zone and do something you haven’t done before, or is difficult for you. 3. Running Popup – A recent interview about functional medicine led to a new approach to wellness – functional wellness and balance. 4. Starving Artist – Cameron is off to a fresh start as 2025 kicks into gear.

1. Noura and John share why they enjoy long walks in nature. 2. Interview – In an exercise of Social Wellness, we asked personal injury lawyer Gord Harris for dangers to avoid and things to think about for driving safely and preventing accidents and injuries to ourselves and others. In Gord’s experience, most accidents are caused when people move from a position of safety, then create a danger. They make an unsafe move from a position of safety. This could happen in many situations. It could be an unsafe lane change. You could be stopped and waiting to turn. Accidents can happen when people don’t shoulder check, or make sure the lane is clear, or don’t check their mirrors, or don’t look both ways, etc. They’re often in a hurry. Speed affects reaction time. It might prevent you from recovering from a driver error. It will definitely increase the amount of damage caused when you collide with someone. 3. Move That Body – Sheila found a great list of 25 activities to work on in 2025. They’re practical and doable.

1. After 2023, we looked back real changes we made in our lives because of this podcast and the approach to wellness we talk about. It’s time to do the same for 2024 activities. 2. Interview – We meet Dr. Tracy McCarthy, a psychiatrist and physician, who has never been comfortable with a “diagnose and prescribe” approach. Medication has its place, but Dr. McCarthy digs deeper. She works with patients to investigate underlying issues, then treats them. Functional medicine is about identifying root causes of symptoms and understanding the body as a whole, taking a systems-based approach. Inflammation can affect the body in many ways. Systemic inflammation affects the brain, e.g. it could affect how neurons are working and how well they’re firing. Therefore, it can affect mental health. 3. Flipside of the Coin – We disagree with a tip we heard – don’t start into a relationship unless you’re in love. Our experiences are different. Maybe the person meant don’t get married or don’t start into a serious phase unless you’re in love. A relationship can grow and turn into love even if it doesn’t start there.

1. Cleaning can be an underappreciated chore, but it’s great for wellness to live in a clean house, in many ways. Sheila and Elise found an article with ideas to keep a clean house, including jobs that work well doing daily, weekly and monthly. 2. Interview – Dr. Frederic Schiffer introduced us to dual brain psychology on Episode 147. Split brain studies show that each brain hemisphere can have a mind of its own. One of them could be troubled by past traumas, while the other is quite healthy. This time Dr. Schiffer talks about things we can try for ourselves, and about successes in helping clients by using dual brain psychology. 3. Running Popup – Looking back and appreciating what I got out of reading more than 50 books of fiction this year. 4. Starving Artist – taking time and enjoying creating new music.

1. It’s important to ask people what they need or want and how we can help when we believe they could use our help, rather than assuming what they need. 2. It’s our second Interview with David Hulse, who journeyed from a fundamentalist Christian upbringing to an inclusive spiritual vista that champions love over fear. He challenges conventional religious dogmas and offers a message of unconditional love and inclusivity. We ask him about connections between science and spirituality. David sees that creation and evolution have met in a state of consciousness. He sees consciousness to now be driving evolution. By raising or consciousness, we are moving our ability to evolve ourselves to the next level of what it means to be human. Thinking about quantum physics led him to shift from a religious spiritual point of view to a scientific energetic point of view – that everything is energy. All consciousness is connected to all consciousness at some deep level. As we follow consciousness in, our consciousness becomes part of that one consciousness that we call god, life, spirit, unity, or whatever. He believes that we need to find and remember that connection. 3. Move That Body – We encourage people to find time and ways to move that body during the holiday season. It’s easy to avoid movement, but it feels great to move.

1. Elise found a post about situations where it makes sense to stay silent. What do you think of them – you don’t know the whole story; when you feel too emotional; in the heat of anger; if your words can offend; your words can destroy a friendship; if you can’t talk without yelling; and if you silence can save bonds? 2. Interview – We interview dental hygienist, patient-health advocate and wellness coach, Cris Duval. Cris founded the LifeGuard Approach, which helps dental and medical teams shift their mindset from repairing damage to preparing patients for health. Soft plaque is now called biofilm. The mouths of many people are infected with dangerous pathogens, or bad bacteria. When your gums bleed from gingivitis or periodontal disease, it inoculates those pathogens into your vascular system, which creates inflammation. They also migrate into other areas and joints of your body and create inflammation. You could do a pathogen test to find out whether you have pathogens in your mouth and at what level. A good way to know if you have the impact of those bacteria in your mouth is whether or not you have bleeding in your mouth. Dentists and dental hygienists can help manage patient’s risks and do multiple types of life saving screenings. 3. Flipside of the Coin  – Elise and Stephen talk about nostalgic video games they enjoy playing, and transitioning to new games. The whole discussion might be nostalgic now. They recorded it before they became first time parents. Who knows whether they have time for video games these days?

1. Do people at different ages and stage think about a framework to work towards wellness and balance? John plans to ask different people this question. Today we hear Riley’s perspective. 2. Interview – We interview Susan Lazar Hart in the area of intellectual wellness. She discusses ways to foster curiosity, including by asking questions of yourself. We focus too much on our smart phones. Wouldn’t it be great to learn and teach tools again to help us experience being alive? It helps to ask yourself questions. What would a cell phone free day look like? What would bring me joy today? What’s my foundation? What’s my intention with today? I might think about all those things I’ve put aside and ask myself which one is really scaring me. I’m may not do it, but I can at least think about it. I can imagine how I will feel at the end of the day if I accomplish this? How am I going to feel if I don’t do this? You’re in a conversation with yourself. Her intention for the day is to always grow. She believes we go backwards if we don’t ask ourselves to grow. We don’t stay stagnant. We change all the time, either growing or going backwards. 3. Running Popup – Having studied history, including the fall of empires, John sometimes lament what he sees going on the in the world. 4. Starving Artist – Cameron had fun with a group jam session using buckets for drums.