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    No.1 Neuroscientist: Why You Should Always Look Into Someone’s Left Eye! & How Stress Leaks Through Skin, Is Contagious & Gives You Belly Fat! Dr. Tara Swart

    enSeptember 25, 2023

    Podcast Summary

    • The Importance of Physical Well-Being for High-Performing ExecutivesPrioritizing physical health and managing stress is crucial for optimal brain function and overall well-being in high-performing executives. It can prevent detrimental effects on the brain, improve productivity, and create better conditions for success.

      Our physical well-being is crucial for optimal brain function. Dr. Tara Swart emphasizes the importance of understanding the brain-body connection for high-performing executives. She highlights the need for basic practices such as sleep, a good diet, hydration, and managing stress. When executives neglect their physical health and constantly subject themselves to high stress levels, it can lead to detrimental effects on their brain and overall well-being. Stress, if constantly elevated, can cause inflammation in the body, leading to various health issues, including heart attacks. Additionally, stress can be subjective, and individuals may perceive and experience it differently. Nonetheless, maintaining a balance and healthy response to challenges is essential, as chronic stress can be harmful. Moreover, stress can be contagious, and we need to be aware of its transmission and take necessary precautions. By prioritizing physical and mental well-being, we can create better conditions for our brains to thrive.

    • The Power of Eye Contact and Physical Interactions in Building BondsEye contact, especially with the left eye, is crucial in creating emotional connections and understanding emotions. Physical interactions also play a role in fostering bonding and trust.

      Eye contact, particularly with the left eye, plays a vital role in bonding and creating emotional resonance between individuals. This is especially evident in the relationship between a mother and her baby, where eye contact during early stages of development helps the baby understand emotions and form a strong bond. By looking into someone's left eye, we trigger a natural bonding response in our brains, which can be used to build connections in various aspects of life, whether it's in personal relationships or professional interactions. Additionally, physical interactions like handshakes, hugs, or kisses on the cheek can also contribute to fostering a sense of bonding and trust.

    • Enhancing Bonding Through Physical Touch and Shared ExperiencesPhysical touch, eye contact, and shared experiences, such as laughing, hugging, and experiencing intense activities, can increase the bonding chemical oxytocin in our brains, fostering warmth, trust, and connection.

      Physical touch, eye contact, and shared experiences are crucial in increasing the bonding chemical oxytocin in our brains. Steven Bartlett shares his handshake technique, where he puts his other hand over the top, creating a sense of warmth and trust. Tara Swart adds that more physical touch, such as hugs, can enhance this bonding process. Other behaviors that release oxytocin include laughing together, taking baths instead of showers, and receiving massages. Additionally, going through something emotional or intense, like a skydive or bungee jump, can also increase bonding. It's important to note that the synchronization of menstrual cycles between women is believed to be a survival mechanism from ancient times.

    • The Impact of Stress on Hierarchical OrganizationsStress levels of leaders in hierarchical organizations have a significant influence on their subordinates, emphasizing the importance of managing stress for both individual and organizational well-being.

      Stress, specifically cortisol levels, have a significant impact on others in a hierarchical organization. The stress levels of leaders, such as CEOs, have a greater influence on those below them than the collective stress of the rest of the individuals. This is crucial for leadership to understand because managing stress not only affects their own well-being but also has consequences for the entire organization. Even if leaders try to hide their stress, it physiologically impacts others. Moreover, cortisol, as a survival hormone, causes the body to store abdominal fat. This highlights the importance of addressing the root cause of stress and reducing cortisol levels, as simply exercising or dieting may not be effective in combating this type of fat. Additionally, when considering promotions, organizations must carefully assess the stress levels of individuals, as high levels of stress can greatly affect those below them.

    • Managing Stress: Strategies for Your Well-beingPrioritizing exercise, journaling, and quality sleep can help manage stress levels and improve overall well-being.

      Managing stress and cortisol levels is crucial for both personal and professional well-being. High levels of cortisol can lead to various symptoms such as sleep disruption, irritability, and mood changes. It's essential to recognize these signs and take action before they negatively impact work and personal relationships. Two effective strategies for reducing cortisol are physical exercise and journaling. Exercise helps sweat out excess cortisol, while journaling or speaking to a trusted friend can help release negative thoughts associated with stress. Additionally, prioritizing quality sleep is vital for brain health and stress management. Although not always possible for everyone, making sleep a priority can significantly impact overall well-being.

    • The Importance of Quality Sleep for Brain Function and Well-beingGetting enough uninterrupted sleep is essential for optimal brain function, as it allows for memory consolidation, emotion processing, and the brain's cleansing of toxins. Prioritizing quality sleep is crucial for overall cognitive function and mental health.

      Getting enough sleep is crucial for optimal brain function and overall well-being. It is during sleep that our memories are consolidated, emotions are processed, and the brain is cleansed of toxins. The newly discovered glymphatic system, similar to the lymphatic system in the body, actively flushes out harmful substances from the brain during sleep. To ensure this cleaning process occurs effectively, it is recommended to get around seven to eight hours of uninterrupted sleep. Sleeping on your side is also beneficial for the brain's cleansing process. Co-sleeping, which is how our ancestors slept in groups, fosters physical warmth and promotes the release of oxytocin, the bonding hormone. Prioritizing quality sleep is vital for overall cognitive function and mental health.

    • The Importance of Co-Sleeping for Emotional and Psychological HealthCo-sleeping with loved ones is essential for our well-being, promoting bonding, warmth, and skin-to-skin contact. It can strengthen relationships, enhance resilience, and counteract feelings of loneliness in today's disconnected world.

      Sleeping together and maintaining close physical proximity with loved ones is crucial for our well-being. Tara Swart emphasizes the importance of co-sleeping and the benefits it brings, such as bonding, warmth, and skin-to-skin contact. She believes that sleeping in separate rooms, even for practical reasons like work commitments, can erode our emotional and spiritual bonds with our partners and family members. Co-sleeping not only played a vital role in our survival as a tribe in the past, but it also continues to be fundamental for our emotional and psychological health today. The power of sleeping together can even enhance our resilience, as shown by physiological measures such as heart rate variability. Especially in a world that has become more lonely and disconnected, prioritizing shared sleep experiences can help combat these feelings and strengthen our relationships.

    • The role of heart rate and variability in physical and psychological resilience, and the connection between physical actions and physiological impacts.Our heart rate and variability can indicate our level of resilience, and there may be a connection between physical actions and their physiological effects. Intuition, rooted in our neural architecture, can be a powerful decision-making tool as we age and gain experience.

      Our heart rate and variability can indicate not only physical resilience but also psychological resilience. When our heart rate is at a baseline, changes in variability can signal whether we are stressed or recouping resilience. Additionally, there may be a connection between physical actions, like a kiss and hug, and physiological impacts, as seen in the example with Steven's girlfriend. While some of these phenomena cannot be immediately explained by science, intuition plays a role in understanding and accepting them. Women may be more open to intuition, while men often seek scientific explanations. However, it is important to note that not all women or men fall into these categories, as it varies among individuals. As we age and gain experience, we may come to recognize that intuition is a powerful decision-making tool. Intuition is rooted in our neural architecture and the information stored within it.

    • The Brain-Body Connection: Harnessing Wisdom and IntuitionOur gut instinct and intuition are valuable sources of knowledge stored in our nervous system. By understanding the brain-body connection, we can tap into deeper insights and potentially predict health issues.

      Wisdom and intuition are not solely confined to the brain, but also exist in the body. Wisdom comes from patterns and experiences that we are conscious of, while intuition is derived from lessons stored in our nervous system that we may not be aware of. These deeply ingrained insights are often referred to as "gut instinct," as they are stored in the gut neurons. Our memories, cognition, and IQ are indeed in the brain, but the gut also plays a role in intuition. This brain-body connection is essential, as every part of our body has nerve cells and pathways that communicate with the brain. By understanding this connection and listening to our intuition, we can tap into a deeper level of knowledge and potentially even anticipate sickness before it strikes.

    • Understanding the Crisis and Planning for the FutureAcknowledge the far-reaching consequences of the pandemic, prioritize mental health, and consider the long-term impact of our decisions for a better future.

      We are currently in a crisis that resulted from the pandemic, and we have not fully acknowledged or addressed its consequences. From the babies who only knew their immediate family to the isolated elderly and those who lost loved ones, the impact is vast. Furthermore, we have failed to plan for the future, even as the Indigenous Americans think seven generations ahead. The pandemic has also highlighted the importance of nature and having a purpose that transcends ourselves. Spending time in nature has positive effects on our physical and mental health, but we must make a conscious effort to prioritize it. Additionally, finding a purpose that doesn't solely fulfill our own needs but benefits others is crucial for our mental well-being. Volunteering and sharing knowledge are examples of such purposes. Ultimately, it's crucial to acknowledge the crisis, prioritize mental health, and consider the long-term impact of our decisions.

    • Serving others and embracing creativity for a fulfilling lifeBy helping others and engaging in creative activities, we can improve our well-being and create a sense of safety and happiness in our lives.

      Our desire to serve others and engage in creative activities stems from our evolutionary past. Just like in prehistoric tribes, where being valuable to the tribe meant survival, today we find meaning in serving others and adding value to our communities. This can be as simple as helping an elderly neighbor or checking on a friend. Additionally, engaging in creative activities, such as painting, dancing, or spending time in nature, not only brings aesthetic pleasure but also signals to our brain that we are safe and have the luxury to appreciate beauty. These actions promote mental and physical well-being, and through neuroplasticity, we can rewire our brains to associate certain environments and activities with a sense of safety and happiness. So, by serving others and embracing creativity, we can enhance our overall quality of life.

    • Embracing ancient wisdom for a modern worldBy reconnecting with nature, nurturing meaningful relationships, and reducing our reliance on technology, we can rediscover our authentic selves and cultivate empathy and compassion towards others.

      We don't need to invent new solutions to address our spiritual crisis and improve our well-being. The wisdom and beauty we need already exist within our world and ourselves. We can rediscover the peace and connection we once had by embracing practices that have been overshadowed by our modern society. By spending more time in nature, cultivating deep and meaningful relationships, and limiting our dependence on technology, we can reconnect with our authentic selves and foster empathy and compassion towards others. This means being mindful of the impact of pornography on our brains and relationships, reevaluating societal ideals influenced by pornography, and being more respectful and empathetic in our interactions. Ultimately, we have the power to make positive changes in our lives and society by going back to what truly matters.

    • The Impact of Our Social Environment and the Power of NeuroplasticityOur attitudes and behaviors are influenced by our social environment, so it's important to surround ourselves with like-minded individuals who are open to growth and spirituality. Additionally, engaging in brain-challenging activities enhances our cognitive abilities and overall brain health.

      Our social environment has a significant impact on our attitudes and behaviors. Statistics show that if someone in our social group gets divorced or becomes obese, we are more likely to experience the same. However, it's not about avoiding certain friends, but rather focusing on the attitudinal aspects. How we treat others, our kindness, generosity, openness to intuition and spirituality, all play a role in attracting like-minded individuals. It's important to surround ourselves with people who are also growing, open to challenge, interested in exploring spirituality, and care about mental health. Additionally, neuroplasticity, the brain's ability to change and grow, continues throughout adulthood. By engaging in activities that challenge our brain, such as learning a language or a musical instrument, we not only gain new skills but also enhance our executive functions, like emotional regulation and problem-solving. So, pushing ourselves to learn and experience new things can have far-reaching benefits for our brain health.

    • Harnessing Neuroplasticity for Personal TransformationBy understanding and identifying repetitive patterns, examining triggers, and addressing underlying beliefs, we can use neuroplasticity to reshape our brains and create healthier habits and behaviors.

      Neuroplasticity offers the possibility of changing habits and behaviors that are not serving us in life. Whether it's lack of motivation, overthinking, negative thinking, or mood reactions, neuroplasticity can help transform these patterns. The first step is raising awareness and spotting the repetitive patterns that are causing unwanted outcomes. Once identified, focused attention is necessary to examine triggers and situations that lead to these patterns. Additionally, understanding the underlying beliefs and self-worth issues can be crucial in making lasting changes. Journaling and acknowledging these patterns can also aid in the process. By leveraging neuroplasticity, we can reshape our brains and create new, healthier habits and behaviors.

    • The Power of Decisions and Deliberate Practice in Transforming LivesOur decisions and behaviors shape who we are. By consciously choosing new behaviors and practicing them, we can create new pathways in the brain and transform ourselves. Accountability and understanding the impact of trauma are also vital in this process.

      Our decisions and behaviors shape who we are. Tara Swart highlights the importance of marrying our decisions with their consequences and understanding their impact on our lives. She emphasizes that we are the sum of every decision we've made. Deliberate practice plays a crucial role in transforming ourselves and creating new habits. By consciously choosing the new behaviors we want to embody, and practicing them in various scenarios, we can develop new pathways in the brain. However, change is not easy, especially when we are challenging patterns that have been deeply ingrained in us since childhood. Accountability is also essential in this process, whether it's through tangible action boards or the support of friends, family, or professionals. Lastly, this takeaway prompts us to consider how trauma can affect our brain, shaping our beliefs about ourselves and our worthiness.

    • The Power of Neuroplasticity: Breaking Free from Fixed Behavior Patterns and Generational TraumaWith the understanding of neuroplasticity, healing from trauma is possible and individuals can make positive changes. Being aware of generational trauma and managing stress during pregnancy can greatly impact future generations.

      Behavior patterns are not necessarily fixed or unchangeable. The concept of "hardwiring" has been replaced with "soft wiring," acknowledging the power of neuroplasticity. People who have experienced trauma can still make significant progress in their healing journey and find resilience. While some individuals may struggle with the long-term effects of trauma, there is hope for everyone to make positive changes. Generational trauma refers to the psychological spillover of past acts onto marginalized groups, leading to feelings of isolation or marginalization. Intergenerational epigenetic trauma explores how external events can change the expression of genes, impacting stress responses across generations. It is essential to be aware of these factors and use neuroplasticity to improve outcomes for future generations. Stress during pregnancy can affect the baby, potentially leading to increased vulnerability to stress, anxiety, or mood disorders. Taking steps to manage stress during pregnancy can have a positive impact on the baby's development.

    • Embracing and processing emotions for personal growth. The role of neuroplasticity in strengthening our abilities.Fully experiencing and understanding emotions is crucial for personal growth. Embracing neuroplasticity through practice and repetition can strengthen our abilities and shape our brain.

      It is important to fully process and confront emotions, especially during times of grief and loss. Tara Swart emphasizes the need to go to the bottom of the emotional hole and allow oneself to experience and understand the emotions associated with grief. Avoiding or glossing over these emotions can lead to unresolved feelings that may resurface later. It is crucial to support and allow individuals to navigate their own emotional journey without judgment or pressure. Additionally, Swart highlights the concept of neuroplasticity, particularly the role of myelination in strengthening neural pathways. By repeating certain actions or behaviors, these pathways become faster and more efficient, essentially turning them into superpowers. This highlights the power of practice and repetition in shaping our brain and abilities.

    • Harnessing the Power of NeuroplasticityOur brains have the remarkable ability to change and adapt through neuroplasticity. Aerobic exercise and positive thoughts can enhance this process, leading to improved learning, memory, and overall brain health.

      Our brains have the ability to change and adapt through a process called neuroplasticity. This process can occur through three mechanisms: myelination, synaptic connections, and neurogenesis. Myelination involves becoming better at something we're already good at, while synaptic connections require effort and hard work to form new pathways. Neurogenesis, which is more common in children, involves the creation of new nerve cells through synaptic connections and myelination. In order to enhance neuroplasticity, aerobic exercise and consuming dark-skinned foods play a crucial role. Aerobic exercise can increase the turnover of brain cells and aid in learning and memory retention. While other forms of exercise have their benefits, aerobic exercise is particularly effective in promoting neurogenesis. Furthermore, our thoughts and intentions can also have a powerful impact on our brain's ability to grow and adapt.

    • Harnessing the Power of Thoughts for Optimal Well-beingOur thoughts and mindset greatly influence our overall health. Incorporating positive thinking, dark-skinned foods, healthy habits, and engaging in cognitive activities can boost brain health and promote self-esteem and confidence.

      Our thoughts and mindset have a significant impact on our physical and mental well-being. Visualization and positive thinking can play a crucial role in achieving our goals. Additionally, incorporating dark-skinned foods into our diet, such as black beans and blueberries, can provide higher levels of antioxidants that contribute to neurogenesis. Creating the right conditions for our brain to thrive includes getting enough sleep, maintaining regular sleep patterns, staying physically active without excessive high-intensity exercise, and managing stress through meditation or minimizing stressors. Time-restricted eating or intermittent fasting can regulate blood sugar levels and have brain health benefits, but only if the foundational habits are in place. Lastly, engaging in challenging cognitive activities, such as learning to DJ, can help establish new neural pathways. Increasing self-esteem and confidence requires awareness, understanding the consequences of negative thoughts, setting goals, repetition, and accountability.

    • The Power of Language in Shaping Mindset and Beliefs.By consciously choosing empowering affirmations and positive self-talk, we can rewire our brains and create a more positive mindset, leading to effective manifestation of our desires.

      The language we use, both internally and externally, has a significant impact on our mindset and beliefs. Our brains are wired to believe what we repeatedly tell ourselves, whether positive or negative. By consciously choosing empowering affirmations and positive self-talk, we can rewire our brains and create a more positive mindset. However, it is crucial to focus on statements that address our underlying issues and goals, rather than shallow affirmations that do not align with our true desires. Manifestation is not simply about thinking or saying things; it requires taking action and doing the necessary work to achieve our goals. Understanding the relationship between language, mindset, and neuroscience can help us manifest our desires effectively.

    • The Power of Thought and Action in Manifesting Your DesiresManifesting what you want involves more than just wishful thinking; it requires actively changing your thought process and taking action towards your goals. Additionally, embodying the qualities and values you seek in a partner increases your chances of finding a fulfilling relationship.

      When it comes to manifesting what you want in life, it starts with your own thoughts, beliefs, and actions. Your brain is the source of attracting everything you desire, but it's not about simply wishing for it. It's about making changes based on your thought process. Creating vision boards or action boards can be helpful, but it's important to remember that you have to actively work towards making those things happen. Additionally, if you want a certain type of partner or relationship, it's crucial to embody the qualities and values you seek in someone else. It's not just about what you want, but also what you bring to the table in a relationship. By focusing on what you have to offer, rather than solely what you want, you increase your chances of getting what you desire.

    • The Importance of Values and Actions in Determining SuccessOur success is ultimately determined by our actions and values, not just temporary advantages. It is crucial to focus on making a positive impact and offering value to others, rather than solely seeking personal gains.

      Life has a way of bringing us back to the level of our values and what we deserve over the long term. While some people may get ahead temporarily based on other factors, ultimately, our actions and values determine our success. It is important to focus on what we can offer other people and how we can make a positive impact, rather than solely seeking personal gains. Additionally, the rise in neurodiversity diagnoses, such as autism and ADHD, could be attributed to both better diagnosis methods and a changing world that demands different adaptations. Similarly, ancient cultures had a better understanding and acceptance of concepts like gender identity and sexual orientation, which is something we are still grappling with today.

    • The Power of Mindset on Physical Health and AgingOur thoughts and beliefs about aging can affect our physical abilities and well-being. Cultivating positive thoughts can promote healthy aging processes.

      Our mindset and thoughts have a significant impact on our physical health and aging process. Studies have shown that even in octogenarians, the way they perceive themselves and their age can influence their physical abilities. For example, a group of elderly individuals who were immersed in an environment resembling their younger years showed improvements in posture, musculoskeletal coordination, and were even perceived as younger in photographs. This demonstrates the power of psychological priming and how our thoughts about aging can shape our physical well-being. It's important to recognize the influence our mindset has on our bodies and to cultivate positive thoughts and beliefs about aging to promote healthy aging processes.

    • The Power of Words: How Language Shapes our Behavior and MindsetOur words have the power to limit or empower us. By being mindful of the language we use, we can shape our thoughts and actions, leading to positive change.

      Our words and language have a powerful impact on our behavior and mindset. Tara Swart's experience of improving her reading without reading glasses by rejecting the limitation and not changing her behavior highlights how our self-imposed limitations can restrict us. Similarly, an experiment with young medical students showed that the mere mention of words associated with retirement caused them to slow down, demonstrating the influence of language on behavior. Steven Bartlett's reflection on his own language use, such as replacing the word "need" with "treat" for coffee, emphasizes the importance of personal responsibility and empowered decision-making. By being mindful of the language we use, we can shape our thoughts and actions, ultimately leading to positive change.

    • Unleashing Potential, Creating an Amazing LifeEmbrace your potential, clarify your desires, and take steps towards creating the life you want. Trust in the process and use neuroplasticity and manifestation science to shape your future.

      We all have untapped potential in our brains and the ability to create an amazing life. It's important to be clear about what we want and spend time visualizing it, immersing ourselves in the desired outcome, and expressing gratitude for it. Moving our brains from a fear state to a trust state is the gateway to making positive changes. Change may be challenging and require hard work, but it is possible to transform and become the person we aspire to be. Neuroplasticity and the science of manifestation offer insights into how we can shape our lives. So, let's embrace our potential, be clear about our desires, and take steps towards creating the life we want.

    • Embracing Uncertainty: A Doctor's Journey into EntrepreneurshipPursuing passions and taking calculated risks, even if it means deviating from societal norms, can lead to unlimited potential and fulfillment in life.

      Parents often prioritize stability and a regular salary for their children's happiness. This is especially true in Indian families like Tara Swart's, where entrepreneurship is seen as risky. However, Swart took a leap of faith and left her stable job as a doctor to start her own business. She realized that while she could earn nothing in a month, she also had the potential to earn limitless amounts. This realization led her to embrace the uncertainty and potential of entrepreneurship. Swart's story teaches us the importance of pursuing our passions and taking calculated risks, even if it means deviating from societal norms.

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    It's the most effective weight loss drug ever, but could it have other miraculous benefits? Dr Tyna Moore is a certified Naturopathic and Chiropractic physician and expert in holistic regenerative medicine. She is also the host of ‘The Dr Tyna Show’ Podcast and founder of the ‘Ozempic Uncovered’ course about the benefits of the drug.  In this conversation, Dr Tyna and Steven discuss topics such as, how Ozempic saved Tyna’s mother’s life, the link between Ozempic and fertility, Ozempic's impact on alcoholism, and how Ozempic can boost your sex drive.  00:00 Intro 02:06 What Is Tina's Mission? 03:33 What Is a Naturopathic Doctor? 05:13 What Is Metabolic Dysfunction? 10:17 Tina's Most Surprising Case Studies 12:45 What Treatment Did You Prescribe Your Mother? 15:47 Tina's Health History 19:28 Discovering Ozempic 27:57 What Is Ozempic? 32:14 Tina's Use of Ozempic 38:17 The Untold Story of Ozempic 41:26 Other Benefits of Ozempic 50:36 Ozempic the Cancer Cure? 54:45 Mental Health Connections to Ozempic 57:14 Sexual Health and Fertility Impact 01:00:58 Where Is Metabolic Dysfunction Coming From? 01:05:04 What Advice You'd Give Someone With PCOS 01:10:13 Microdosing Examples 01:15:07 Microdosing Ozempic 01:20:34 Is Ozempic a Cure for Addiction? 01:23:56 Ozempic and the Dopamine Pathways 01:27:34 Should We Be Concerned About Side Effects? 01:30:18 What Are the Downsides of the Treatment? 01:32:42 What Else You Need to Do for Weight Loss if Microdosing 01:35:30 Losing Muscle as We Age, Fact? 01:36:37 The Sleep Component 01:38:44 Mindset for Weight Loss 01:40:36 The Benefits of Saunas 01:42:34 What Would Tyna Say to the World? 01:46:57 How to Find Out More About Tyna's Work 01:54:06 Guest's Last Question You can sign up to Tyna’s ‘Ozempic Uncovered’ course, here: https://g2ul0.app.link/SzO8olaUTKb  Follow Tyna:  Instagram - https://g2ul0.app.link/1jWIP6cUTKb  YouTube - https://g2ul0.app.link/TDLQu8fUTKb  Learn more about the studies mentioned, here: Ozempic and cardiovascular disease - https://g2ul0.app.link/acj4iubuVKb  Ozempic and colorectal cancer - https://g2ul0.app.link/ZFpVdfduVKb  Watch the episodes on Youtube - https://g2ul0.app.link/DOACEpisodes  My new book! 'The 33 Laws Of Business & Life' is out now - https://g2ul0.app.link/DOACBook  Follow me: https://g2ul0.app.link/gnGqL4IsKKb  Sponsors: ZOE: http://joinzoe.com with an exclusive code CEO2024 for 10% off Colgate - https://www.colgate.com/en-gb/colgate-total Learn more about your ad choices. Visit podcastchoices.com/adchoices

    The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschinzer

    The Sleep Scientist (NEW RESEARCH): Sleeping Patterns Can Predict Future Diseases! Sleep Deprivation Is A Silent Killer! The Painful Trick To Fix Poor Sleep - Dr Guy Leschinzer
    Sleep walking, night terrors and even sleep murders, the mysteries of the sleeping brain revealed Professor Guy Leschinzer is a world-renowned expert in Neurology and Sleep Medicine at Guy’s Hospital London. He is also the author of books such as, ‘The Nocturnal Brain’, ‘The Man Who Tasted Words’, and most recently, ‘Seven Deadly Sins’.  In this conversation, Guy and Steven discuss topics such as, how sleep can strip belly fat, the one sleep disorder affecting up to 80% of people, the number one fix for insomnia, and the truth about sleep walking and other night time activities. 00:00 Intro 02:06 Dr. Guy's Fascination With Neurological Conditions 04:15 What Is Dr. Guy's Background 06:26 What Is A Sleep Disorder Centre? 08:01 Why Dr. Guy Chose To Study Sleep 09:19 Is Sleep Important? 11:24 Why We Need Sleep For Good Health 12:59 A Large Percent Of The Population Has Insomnia 17:05 What Is Narcolepsy 18:03 What's Causing So Many Sleep Problems? 21:06 What's The Perfect Sleeping Habit? 24:36 Sleep Quantity Variance Per Person 28:27 The Link Between Sleep And Weight Gain 31:44 Circadian Rhythms Explained 36:17 Blue Lights 39:34 The Main Reasons People Are Struggling With Their Sleep 44:35 Sleep Myths 46:15 Chronotypes 47:55 Where To Start Fixing Sleep Problems 51:25 The Rise Of Sleep Trackers 58:28 What Is The Glymphatic System? 01:01:50 The Link Between Sleep Deprivation And Alzheimer's 01:02:54 Medicating To Help Sleep 01:04:38 Side Effects Of Melatonin 01:06:05 Non-Medical Alternatives To Help Sleep 01:14:38 Surgery To Fix Sleeping Issues 01:17:49 What Would Brain Scans Reveal About Sleep Deprivation 01:19:40 Sleep Deprivation Affects Your Mood 01:21:11 Can Parts Of Our Brain Be Asleep? 01:22:47 Dreaming 01:25:08 Nightmares Explained 01:25:54 Why Do We Remember Some Dreams And Not Others? 01:28:12 Most Upsetting Sleep Disorder Dr. Guy Has Seen 01:31:42 The Sleepwalking Murderer 01:33:51 There Is Help For Insomnia 01:35:18 The Different Types Of Insomnia 01:36:42 The Man Who Tasted Words 01:39:33 Autism And Synesthesia 01:42:22 Are We Guilty Of Crimes If We Are Mentally Ill? 01:45:01 Interventions To Help The Criminally Mentally Ill 01:46:40 Crazy Stories Resulting From A Brain Disorder 01:52:47 How Meeting People With Brain Disorders Has Changed Dr. Guy 01:54:22 Guest's Last Question   You can purchase Guy’s books, here: ‘Seven Deadly Sins’ - https://g2ul0.app.link/aoUzRBkJNKb  ‘The Nocturnal Brain’ - https://g2ul0.app.link/iLrSJxzKNKb ‘The Secret World of Sleep’ - https://g2ul0.app.link/W8nPXVCKNKb  Follow Guy: Instagram - https://g2ul0.app.link/CCqOwVnJNKb  Twitter - https://g2ul0.app.link/YC1itGqJNKb  You can learn more about the study on light exposure patterns, here: https://g2ul0.app.link/2SQaT1KKNKb  Watch the episodes on Youtube - https://g2ul0.app.link/DOACEpisodes  My new book! 'The 33 Laws Of Business & Life' is out now - https://g2ul0.app.link/DOACBook  Follow me: https://g2ul0.app.link/gnGqL4IsKKb  Sponsors: NordVPN: https://nordvpn.com/doac - give you 4 extra months on the 2-year plan. There's no risk with Nord’s 30 day money-back guarantee!' Learn more about your ad choices. Visit podcastchoices.com/adchoices

    Moment 168: STOP Doing THIS! It's Killing Your Sleep!: The Fitness Scientist

    Moment 168: STOP Doing THIS! It's Killing Your Sleep!: The Fitness Scientist
    You might have heard the phrase ‘circadian rhythm’ a lot but never really understood what it meant. In this moment, world-renowned human performance expert, Kristen Holmes gives a simple break down of this rhythm and its massive impacts. Kirsten says that the circadian rhythm is basically physical, mental and behavioral changes that happen over a 24 hour cycle. All of these changes are controlled by a master clock in your brain regulating every cell in your body through chemical signals. Disrupting this rhythm can cause massive health consequence such as cancer, metabolic and cardiovascular disease, as well as mental health issues. The main cause of disruption is from light which confuses the brain’s master clock, this means that you often have to fight aspects of modern life and make sure you protect your sleep by controlling your home environment Listen to the full episode here - Apple- https://g2ul0.app.link/cN1kzWoXLKb Spotify- https://g2ul0.app.link/kO45FhmXLKb Watch the Episodes On Youtube - https://www.youtube.com/c/%20TheDiaryOfACEO/videos Kristen: https://www.instagram.com/kristen_holmes2126/?hl=en Learn more about your ad choices. Visit podcastchoices.com/adchoices

    The Fasting Expert: "The Truth About Ozempic", These 3 Foods Are Leading To Cancer! Our Supermarket Food Isn't Safe! - Dr Mindy Pelz

    The Fasting Expert: "The Truth About Ozempic", These 3 Foods Are Leading To Cancer! Our Supermarket Food Isn't Safe! - Dr Mindy Pelz
    Unlocked: The hidden healing powers of fasting for your heart, hormones, and health. Dr Mindy Pelz is a world-renowned fasting and women’s health expert, specifically focusing on metabolic fasting, and the host of ‘The Resetter Podcast’. She is also the author of best-selling books such as, ‘The Reset Factor’, ‘The Menopause Reset’, ‘Fast Like A Girl’, and ‘Eat Like A Girl’.  In this conversation, Mindy and Steven discuss topics such as, the secret to losing 18 pounds in 2 months, how to actually strip belly fat, the toolbox you need for optimal health, and ‘nature’s Ozempic’ for weight loss.  00:00 Intro 02:14 Impact From The Last Episode 05:00 Impact Of The Book Globally 09:15 What Is Fasting? 13:40 We're Sold Dangerous Food As Safe 15:24 How To Read A Food Label To Know If It's Harmful For Us 17:35 What About Eating Frequency? 19:32 What Is Calorie Restrictive Eating? 21:00 Your Thoughts On Ozempic As A Tool For Weightloss 27:12 Are We Choosing Comfort Over Hardwork? 32:52 Ketos And The Ketogenic Diet 34:23 How Long Do I Need To Fast To Switch To Fat Burning? 35:50 Can You Have Liquids When Fasting? 36:31 Common Myths And Mistakes About Intermittent Fasting 41:35 How Does Fasting Affect The Microbiome? 47:34 The Benefits Of Fasting 49:48 When Shouldn't Women Fast? 52:04 The Impact Of Fasting Before Menstruation 53:01 The Rise In Menstrual Cycle Changes 55:03 Accommodations For Women In The Workplace 58:04 Let's Talk Apple Cider Vinegar 01:00:48 When Should We Be Eating? 01:02:44 Recommendations For Weightloss And Repair 01:04:25 Cancer Feeding Foods 01:07:03 What Is An Obesegen? 01:10:10 Ozempic Is Not The Way To Solve The Obesity Crisis 01:11:59 How Would Mindy Fix The Food System? 01:16:19 Can Fasting Help Our Body Heal? 01:20:55 Is Protein Really That Good? 01:25:12 How Important Is Our Liver? 01:31:05 Daily Routines For Checking Your Body Is Functioning Well 01:33:43 We Are Getting Less Nutrients From Our Crops 01:37:57 Is Alcohol Good For Us? 01:45:24 Is There A Link Between Oxytocin And Diet? 01:49:00 The Loneliness Epidemic 01:49:12 The DOAC Health Toolbox 01:57:08 Last Guest Question Follow Mindy:  Instagram - https://g2ul0.app.link/OLbPC9TrKKb  YouTube - https://g2ul0.app.link/MindyPelzYT  You can pre-order Mindy’s book, ‘Eat Like a Girl: 100+ Delicious Recipes’, here: https://hayhs.com/elag_pp_hc_az  You can purchase The Diary Of A CEO Conversation Cards: Second Edition, here: https://g2ul0.app.link/f31dsUttKKb  You can learn more about the different studies that Mindy speaks about here: Obesogens: https://g2ul0.app.link/LVvfw4XsKKb  The effects of vinegar on your health: https://g2ul0.app.link/APbkegUsKKb, https://g2ul0.app.link/aWXpMv5sKKb, https://g2ul0.app.link/gDfDdBitKKb  Watch the episodes on Youtube - https://g2ul0.app.link/DOACEpisodes  You can purchase The Diary Of A CEO Conversation Cards: Second Edition, here: https://g2ul0.app.link/f31dsUttKKb  Follow me: https://g2ul0.app.link/gnGqL4IsKKb  Sponsors: LinkedIn Ads - https://linkedin.com/doac24 Colgate - https://www.colgate.com/en-gb/colgate-total Learn more about your ad choices. Visit podcastchoices.com/adchoices

    Wim Hof: They’re Lying To You About Disease & Inflammation!

    Wim Hof: They’re Lying To You About Disease & Inflammation!
    Beating sickness and bearing the elements, these are just 2 of the evolutionary powers The Iceman says we can all unlock Wim Hof is a Dutch extreme sports athlete and multiple Guinness World Record holder who is best known for his ability to withstand extremely cold temperatures. He is also the author of the best-selling book, ‘The Wim Hof Method’.  In this conversation, Wim and Steven discuss topics such as, how he supercharged his immune system, the trauma of his wife’s death, the top 3 techniques for breathing, and how the cold helps you uncover your true self.  (00:00) Intro (01:50) What is Wim's Mission (04:13) Society's problems in the modern day (05:45) The impact of the Wim Hof Method (08:34) We need more discomfort, we've engineered out discomfort (10:06) When did this start for Wim (13:35) Your first experience with cold water (14:25) What spiritual questions did the cold water answer? (15:20) Being outside of society (17:01) What is a life force (19:15) Why don't we believe in ourselves? (21:46) Falling in love (26:46) Dealing with the grief of losing loved ones (29:57) Telling your children their mother has passed (31:32) The power of breathing exercises (38:50) Breathing exercises unlock trauma (49:22) Controlling stress through breathing (54:09) Fighting off a virus with your mind (57:00) Modern healing does not serve us (01:01:19) Teaching Steven the method (01:10:14) Where did Wim learn the method (01:11:10) The power of the mind (01:15:48) How do you train someone to stop becoming a victim of their mind? (01:18:09) The ice bath (01:23:34) Back to the studio (01:27:15) Seeking discomfort (01:29:23) Wim's routine (01:35:45) How do you find your purpose? (01:39:26) Last question Please speak to your doctor or physician ahead of attempting any type of extreme cold water treatment and only partake in a safe, controlled environment under expert guidance Follow Wim:  Instagram - https://bit.ly/4baD08X  Twitter - https://bit.ly/4cuKuom  You can purchase Wim’s book, ‘The Wim Hof Method’, here: https://amzn.to/3VyjFc9    For more information on the Wim Hoff Method, please visit www.wimhofmethod.com Thank you to Urban Ice Tribe for supplying the ice baths. You can purchase one here: https://urbanicetribe.com/  Watch the episodes on Youtube - https://g2ul0.app.link/3kxINCANKsb My new book! 'The 33 Laws Of Business & Life' is out now - https://smarturl.it/DOACbook Follow me: https://beacons.ai/diaryofaceo Sponsors: Shopify: http://shopify.com/bartlett PerfectTed - perfectted.com- Code: DIARY10 at checkout for 10% off Uber: https://p.uber.com/creditsterms Colgate - https://www.colgate.com/en-gb/colgate-total Learn more about your ad choices. Visit podcastchoices.com/adchoices

    Moment 167: 6 Foods You MUST Eat To HEAL Your GUT!: Dr Will Bulsiewicz

    Moment 167: 6 Foods You MUST Eat To HEAL Your GUT!: Dr Will Bulsiewicz
    In this moment, the world-renowned gut-health expert Dr Will Bulsiewicz discusses the relationship between your gut health and overall well-being, including your mental and physical health. According to Dr Will, our gut is like a muscle that we can strengthen by eating a range of diverse superfoods such as leafy vegetables, legumes, and fruit. These high-fibre foods can supercharge your immune system by boosting the production of short-chain fatty acids, lower your cholesterol levels, and stabilise your bowel movements. The benefits of creating a diverse gut microbiome aren't exclusive to you, but in fact, your microbes are later inherited by your children, influencing their future health. Listen to the full episode here - Apple- https://g2ul0.app.link/Nbay01OpAKb Spotify- https://g2ul0.app.link/PFFpAzSpAKb Watch the Episodes On Youtube - https://www.youtube.com/c/%20TheDiaryOfACEO/videos Dr Will: https://theplantfedgut.com/ https://www.instagram.com/theguthealthmd/ Learn more about your ad choices. Visit podcastchoices.com/adchoices

    "casual sex is almost always dangerous for women!" This Is What Casual Sex Is Really Doing To Women - Louise Perry

    "casual sex is almost always dangerous for women!"  This Is What Casual Sex Is Really Doing To Women  - Louise Perry
    Has feminism failed women? Louise Perry uncovers the truth about sexual liberation  Louise Perry is a British journalist and host of the ‘Maiden Mother Matriarch’ podcast. She is also press officer for the charity, ‘We Can’t Consent To This’ and author of the book, ‘The Case Against The Sexual Revolution: A New Guide to Sex in the 21st Century’.  In this conversation, Louise and Steven discuss topics such as, the dangers of casual sex for women, why you should trust your ‘icks’, how dating apps are making men lonely, and the truth about sex on a first date.  You can purchase Louise’s book, ‘The Case Against The Sexual Revolution: A New Guide to Sex in the 21st Century’, here: https://amzn.to/3z60wqy  (0:00) Intro (01:42) What are you trying to achieve?? (03:45) What does society disagree with you on? (04:21) The trade-offs of the contraceptive pill (05:30) How has sexual culture changed? (06:59) Working in a rape crisis centre (09:49) How to channel men's aggression in the right direction (11:59) The physical differences between men and women (13:28) How men and women differ in their view on sexuality (14:58) Why men are more likely to have casual sex (17:59) How does a culture of casual sex impact women (23:31) Repercussions of casual sex in society (28:54) The lack of communication and education is hurting both genders (31:18) Why women have icks towards men (33:30) Women should listen to their icks (38:10) Women's 6th sense (41:02) There are some jobs women shouldn't do due to biology (46:44) Heroic masculinity (46:59) [Blank Entry] (48:22) Social media affecting our view on relationships & dating (50:54) Wait until engagement to have sex (56:11) The dating crisis (01:00:41) Why you should have sex before marriage (01:03:29) Why is marriage good (01:07:33) How likely you're to get divorced (01:11:02) Step-parents vs biological parents (01:14:47) Why are you saying these unpopular opinions (01:19:50) The decline in birth rates (01:25:16) What porn is doing to your brain (01:30:16) Is reproduction at the heart of male motivation? (01:31:03) Unwanted choking during sex (01:33:24) Should we ban porn? (01:40:36) What are we attracted to? (01:44:50) Better looking people bias (01:48:05) The last guest's question Follow Louise:  Twitter - https://bit.ly/4b5X4cK  YouTube - https://bit.ly/3RtSEVW  Watch the episodes on Youtube - https://g2ul0.app.link/3kxINCANKsb My new book! 'The 33 Laws Of Business & Life' is out now - https://smarturl.it/DOACbook Follow me: https://beacons.ai/diaryofaceo  Sponsors: Colgate - https://www.colgate.com/en-gb/colgate-total Learn more about your ad choices. Visit podcastchoices.com/adchoices

    Related Episodes

    1817 Consistency Comes By Discipline

    1817 Consistency Comes By Discipline

    You're on the edge of glory with the start to the New Year. Make your mark this first day of the decade. Consistency comes by discipline.

    Are you one who is looking toward living a healthier lifestyle? Well, you are not alone. However, if you set yourself up for success, you will be one of few left living out your healthy lifestyle come February.

    Desire to be supported and encourage by other like-minded women? Join us at Women of IMPACThttp://bit.ly/WomenofIMPACT

    So many people have good ideas and goals about how they want to live their lives. It sounds great when you talk about it. People are all in with you. But then, reality sets in.

    Real life happens and some things have to be put on hold. And unfortunately, it usually your own goals.

    Yet this year is going to be a spectacular year. Not only is the year 2020 cool enough by title, if you like numbers, but you are going to set yourself up for greatness because of the work you will do now instead of regretting life later.

    Consistency comes by discipline.

    Without discipline, it's hard to be consistent in your actions. And without consistency, you can become relaxed in how you pursue your goals. Your mental attitude needs to be on point in order to keep your head and body in the game. It takes two!

    "Motivation gets you going, but discipline keeps you growing." ~ John Maxwell

    You have got to be your biggest fan and toughest team player.

    You've got to be willing to do the hard work when you don't want to. Those temptations are going to appear around every corner. You can't let them derail your confidence in keeping the discipline and maintaining consistency.

    Discipline creates freedom.

    "Discipline is built by consistently performing small acts of courage." ~ Robin Sharma

    It's time to step it up. Train for life --- be FABulous!

    The K.I.S.S. ~ Train for life --- be FABulous!

    You want something different or better than where you are right now. That could be anything. We're talking about health and wellness. But you can apply this to writing a book, how you run your business.

    1. Flex your mental muscle. You need to continue to strengthen your mental agility with your goals at hand. You are creating a cohesive plan to adhere to even when you don't feel like it. Your mental capability has to adhere to your lifestyle goals. Just because you've had a bad day doesn't give you permission to eat a half-gallon of ice cream. A bad day is no longer an excuse when you are training for life.
    2. Adapt your body to a schedule. It's about finding a rhythm to your day. Every day may be the same, or it could vary based on activities and commitments; your non-negotiables. In order to build a lifestyle, the more proficient you must become in building a schedule 
    3. Build integrity with yourself. You have got to believe and trust yourself. It's easy to build integrity with others. But how many promises and dreams have you broken with yourself? Too many! So build integrity with yourself. Perform small acts of courage. For example, set an hourly goal, or a morning and afternoon goal. Build belief in yourself. "The first and greatest victory is to conquer self." ~ Plato

    "One step at a time leads to miles of greatness!" ~ Kristianne Wargo

    The New Year brings about an opportunity for a fresh start; a way to jumpstart the direction you will go.

    "This is the day that the Lord hath made, let us rejoice and be glad in it." (Psalm 118:24)

    "Train for life. Love your journey!"

    Episode 114: How to Grow Self-Discipline

     

    #WellnessWednesday #CreateYourNow #HealthAndWellness

    TAKE A.I.M. ~ Action Ignites Motivation  - This is a complimentary (FREE) coaching call with me. You will be able to discuss your specific situation and gain tools and strategies to move you forward.

    Live. Love. IMPACT! 

    "One step at a time leads to miles of greatness!"

     

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    Read more from Kristianne, a contributor to The Huffington Post, MindBodyGreen, Thrive Global, Addicted2Succes, and She Owns It.

    https://addicted2success.com/success-advice/5-things-to-do-while-waiting-for-success-to-manifest-in-your-life/

    http://www.huffingtonpost.com/kristianne-wargo/

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    1. Come and let's connect on Facebook - Women Of IMPACT  http://facebook.com/groups/thewomenofimpact

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    3. Create Your Now Archive 1 is LIVE! You can subscribe and listen to all the previous episodes here. http://bit.ly/CYNarchive1

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    If you would like to learn more about Sandler Training, contact a local trainer: https://www.sandler.com/training-centers

    Join us at the 2017 Sandler Annual Sales and Leadership Summit at the beautiful Rosen Centre in Orlando, Florida on March 9 & 10.  We hope you and your colleagues will enjoy two days of intensive world-class training and high-energy networking with like-minded business professionals from around the world.

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    You must be willing to do the work. But you also have to be realistic.

    Are you settling into what is comfortable? Or are you willing to take A.I.M. on what truly matters?

    The K.I.S.S. ~ Take A.I.M. on what truly matters!

    We have all been there; made excuses, blamed others for what we couldn't commit to, and even tried and failed.

    The key is not to focus on what you can't do or haven't done, you must take A.I.M. on what truly matters.

    So what truly matters?

    1. Your conviction must be greater than your excuses.
    2. You have to want it more than anyone wants it for you.
    3. Your reflection makes all the difference.

    What you do today matters for your tomorrow.

    "Train for life. Love your journey!"

     

    #WellnessWednesday #CreateYourNow #HealthAndWellness

    TAKE A.I.M. ~ Action Ignites Motivation  - This is a complimentary (FREE) coaching call with me. You will be able to discuss your specific situation and gain tools and strategies to move you forward.

    Live. Love. IMPACT! 

    "One step at a time leads to miles of greatness!"

    Subscribe to Create Your Now TV on YouTube.

    Wanting help with goals, setting your schedule, or need someone to talk to (even if you don't know what you need)? It's time you TAKE A.I.M. ~ Action Ignites Motivation. This is FREE for you. Please stop trying to do it by yourself. Put YOU first! Become your best selfie so you can live your life's purpose.

     

    ANNOUNCEMENT: Ready to shine your light and tell your story. Please click on MY STRENGTH IS MY STORY. Here you can submit yourself to appear on the podcast or make recommendations as to who you would like to hear. This is going to be a beautiful series!

     

    Subscribe to Create Your Now TV on YouTube.

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    The Create Your Now Archives are LIVE!! You can subscribe and listen to all the previous episodes here.  http://bit.ly/CYNarchive1 and http://bit.ly/CYNarchive2 and http://bit.ly/CYNarchive3 and http://bit.ly/CYNarchive4 and http://bit.ly/CYNarchive5 and http://bit.ly/CYNarchive6 and https://bit.ly/CYNarchive7

    Contact me at YourBestSelfie@CreateYourNow.com

    THE NO FUSS MEAL PLAN

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    Read more from Kristianne, a contributor to The Huffington Post, MindBodyGreen, Thrive Global, Addicted2Succes, and She Owns It.

    https://addicted2success.com/success-advice/5-things-to-do-while-waiting-for-success-to-manifest-in-your-life/

    http://www.huffingtonpost.com/kristianne-wargo/

    http://bit.ly/9amHabits

    https://journal.thriveglobal.com/how-to-configure-a-sleep-pattern-fit-for-you-d8edd3387eaf#.sniv275c3

    https://sheownsit.com/when-failure-is-your-middle-name/

     

    DOMESTIC BEAUTIES (Announcements)

    1. Come and let's connect on Facebook - Women Of IMPACT  http://facebook.com/groups/thewomenofimpact

    2. Create Your Now ~ Your Best Selfie can be heard on iHeart Radio, Spotify, and Pandora!

    3. Create Your Now Archive 1 is LIVE! You can subscribe and listen to all the previous episodes here. http://bit.ly/CYNarchive1

    4. Create Your Now Archive 2 is LIVE! You can subscribe and listen to all the previous episodes here. http://bit.ly/CYNarchive2

    5. Create Your Now Archive 3 is LIVE! You can subscribe and listen to all the previous episodes here. http://bit.ly/CYNarchive3

    6. Create Your Now Archive 4 is LIVE! You can subscribe and listen to all the previous episodes here. http://bit.ly/CYNarchive4

    7. Create Your Now Archive 5 is LIVE! You can subscribe and listen to all the previous episodes here. http://bit.ly/CYNarchive5

    8. Create Your Now Archive 6 is LIVE! You can subscribe and listen to all the previous episodes here. http://bit.ly/CYNarchive6

    9. Create Your Now Archive 7 is LIVE! You can subscribe and listen to all the previous episodes here. https://bit.ly/CYNarchive7

    10. NEW Website! Please check it out and tell me what you think. http://www.createyournow.com

    11. Sign Up for The A.I.M. Academy! You will be the first to learn all about it. http://createyournow.com/m-academy-2

    12. Schedule a Discovery Call. This is a free 30-45 minute call for those serious about coaching with me.

    13. Newsletter and Library: If you desire to get weekly emails, be sure to sign up here so you can stay connected. http://createyournow.com/library

     

    Cover Art by Jenny Hamson

    Photo by Burst on Pexels.com

     

    Music by Mandisa - Overcomer

    http://www.mandisaofficial.com

    Song ID: 68209
    Song Title: Overcomer
    Writer(s): Ben Glover, Chris Stevens, David Garcia
    Copyright © 2013 Meaux Mercy (BMI) Moody Producer Music (BMI)
    9t One Songs (ASCAP) Ariose Music (ASCAP) Universal Music - 
    Brentwood Benson Publ. (ASCAP) D Soul Music (ASCAP) (adm. at CapitolCMGPublishing.com) All rights reserved. Used by permission.