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.

1. Can you be brave and afraid at the same time? Yes. We are capable of doing what appear to be contrary activities, or holding what appear to be contrary thoughts. It’s not all about polarization. 2. Interview – We interview Gord Harris in the areas of economic, mental and physical wellness. He tells us about accident benefits insurance coverage. It’s important for people to know that there’s a path for almost anyone hurt by a motor vehicle to access insurance benefits through the no-fault auto accident benefits system, even if they don’t have their own auto insurance policy. The no fault benefits regime started in Ontario in 1990. The Ontario government recognized that it helps if people can sue when someone else is at fault. Ultimately, they’ll get compensated, but what about the people who drive too fast in winter and go off the road and hit a tree? What about the person who’s changing a tire and the jack fails and the car lands on them and it crushes their shoulder and they’ll never work again? How does that person pay their mortgage or buy groceries or pay for anything ese? The idea behind this was to make sure that at least the people hurt by cars had a basic social safety net, even if they didn’t have someone to sue. In Ontario, Canada, no fault benefits are a mandatory part of every motor vehicle insurance policy. You are required to pay additional premiums to get what we call no fault accident benefits coverage. The idea is that if you get hurt in a motor vehicle accident, then you will have access to immediate help. It might be a disability benefit or help with your physical or psychological recovery. You can get back to work or your activities of daily living. That’s what it’s for. It doesn’t matter whether you or someone else caused the accident. It doesn’t matter if you’re a passenger, pedestrian, bicyclist, roller blader, etc. If you’re hit or hurt by a car or motor vehicle, then you can claim for these benefits. 3. Move That Body – We tend to become less active in cold climates in Winter. Sheila found a 10-minute indoor workout idea to inspire us to find a way to get into a good “keep active” mode.

1. Noura shares thoughts after taking a Mental Health First Aid training course. There were interesting lessons, with a focus on active non-judgmental listening. 2. Interview –David Hulse has 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. He is on a path to enlightenment or awakening. He doesn’t think of God as an anthropomorphic old man in the sky. He sees the God as his own potential and he’s looking for it as a presence within himself and within our humanity. He believes that an environment of love is needed for an awakening to happen. Not love in the emotional sense, but the state of consciousness that makes us all one. The word “spirit” means motivation or breath – it moves us. We appreciate and look forward to advancements in technology and many other things, but religions get stuck in their own dogma. This prevents growth and movement. If he’s constantly judging himself morally, asking whether he did this right or wrong, or whether he’s good enough, then he can’t grow in that atmosphere. He focuses on spirituality (not religion). If he accepts unconditional love, then he can have sacred space within himself to grow, mature, research and study. 3. Flipside of the Coin – Sheila found a fun article with lots of ideas for different types of dates for couples.

1. John asks Riley about the ways people are connected to screens. She’s more familiar with platforms like Tik Tok, Youtube and more. 2. Interview – Mental Wellness – Dr. Frederic Schiffer discusses dual brain psychology, which comes out of rigorous scientific research. 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. Victims of trauma often judge themselves as inadequate and feel they are weak. The purpose of dual brain psychology is to treat the trauma – to help the immature side realize that they were not responsible and they are not inadequate. They were traumatized. There’s a difference. An idea from dual brain psychology is to get the healthy side to be a co-therapist to help treat the trauma in the more troubled side. Initially the two sides are sabotaging each other. They can become cooperative. 3.  – 4. Adventures of the Starving Artist – The group Massive Attack is taking active steps to help the environment on an upcoming tour. Cam tell us about this great idea.