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PYP 087: Lani Muelrath on Exercise and Other Fuels for the Plant-Based Journey

lani_muelrathLani Muelrath is one of the world's most accomplished wellness and fitness coaches. She combines cutting edge scientific research on fitness, diet, and mindset with an encyclopedic knowledge of behavorial science with a lifetime of experience helping people achieve health and happiness.

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She's just written a new book, The Plant-Based Journey, to which T. Colin Campbell and I have the honor of contributing a foreword. (It comes out in September 15, so if you pre-order now, it will be like giving yourself a nice surprise in September when it arrives in your mailbox.)

In today's show, we talk about exercise, brain power, successful and unsuccessful change efforts, fighting wolves, walking shoes, and Louis CK. We  cover:

  • the most important – and most neglected – benefit of exercise
  • the link between movement and brain biochemistry
  • why it’s not entirely “all about the food”
  • the “micro-change” strategy
  • the number one predictor of success in changing anything
  • the problem with vague intentions
  • the role of emotions in changing lifestyle
  • how exercises reduces stress
  • the similarities between exercise and some addictive drugs
  • BDNF – the magic brain protein that builds new brain connections and facilitates learning
  • how schools fool us into thinking that learning happens only when we’re sitting and using words
  • the evolutionary basis for the brain benefits of exercise
  • the remarkable effects of “zero-period PE” on school kids’ reading comprehension
  • the links between movement and literacy
  • three ways exercise improves mood – whether you want to feel better or not
  • the missing link in habit formation: neuroplasticity
  • the positive uses of patterns from our past
  • how to sprinkle Miracle-Gro on the brain
  • how exercise changes our neural responses to healthy and unhealthy foods
  • the tiny changes that can begin the beneficial cascade of transformation
  • Lani’s four simple steps to big change
  • the two words that most threaten our efforts to change
  • “put your walking shoes by the front door” – an example of a micro-change
  • the problem with laughing at tiny changes
  • what Lani learned from surveying 1200 people for her new book
  • how to change disappointment into hope
  • why perfectionism is a hindrance to change, and how to embrace “perfect enough”
  • the difference between satiation and satiety
  • the problem with the “eat until 80% full” strategy
  • and much more…

Links

Lani Muelrath debunking fitness myths on the Plant Yourself Podcast

Spark, by John J. Ratey, MD

Fit Quickies, by Lani Muelrath

The Power of Habit, by Martin Duhigg

Work the System, by Sam Carpenter

Sam Carpenter on the Plant Yourself Podcast

4 Seconds, by Peter Bregman

Peter Bregman on the Plant Yourself Podcast

The Willpower Instinct, by Kelly McGonigal

The Plant-Based Journey, by Lani Muelrath (available September 15, 2015 – preorder now and be happily surprised in September 🙂

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New Audiobook: Use the Weight to Lose the Weight

Listen to Josh LaJaunie and me narrate our latest audiobook, about how to start moving when you're obese.

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Music

The Plant Yourself Podcast theme music, “Dance of Peace (Sabali Don),” is generously provided by Will Ridenour, a kora player from North Carolina who has trained with top Senegalese musicians.

It can be found on his first CD, titled Will Ridenour.

You can learn about Will, listen to more tracks, and buy music on his website, WillRidenour.com.

Gratitudes

Thanks to Plant Yourself podcast patrons – Kim Harrison – Lynn McLellan – Brittany Porter – Dominic Marro – Barbara Whitney – Tammy Black – Amy Good – Amanda Hatherly – Mary Jane Wheeler – Ellen Kennelly – Melissa Cobb – Rachel Behrens – Tina Scharf – Tina Ahern – Jen Vilkinofsky – David Byczek – Michele X – Elspeth Feldman – Leah Stolar – Allan Kristensen – Colleen Peck – Michele Landry – Jozina – Sara Durkacs – Kelly Cameron – Janet Selby – Claire Adams – Tom Fronczak – Jeannette Benham – Gila Lacerte – David Donohue – Blair Seibert – Doron Avizov – Gio and Carolyn Argentati – Jodi Friesner – Mischa Rosen – Michael Worobiec – AvIvA Lael – Alicia Lemus – Val Linnemann – Nick Harper – Bandana Chawla – Molly Levine – The Inscrutable Harry R – Susan Laverty the Panda Vegan – Craig Covic – Adam Scharf – Karen Bury – Heather Morgan – Nigel Davies – Marian Blum – Teresa Kopel – Julian Watkins – Brid O'Connell – Shannon Herschman – Linda Ayotte – Holm Hedegaard – Isa Tousignant – Connie Haneline – Erin Greer – Alicia Davis – Heather O'Connor – Carollynne Jensen – Sheri Orlekoski of Plant Powered for Health – Karen Smith – Scott Mirani – Karen and Joe Crabtree – Kirby Burton – Theresa Carrell – Kevin Macaulay – Elizabeth Rothschild – Ann Jesse – Sheryl Dwyer – Jenny Hazelton – Peter W Evans – Dennis Bird – Darby Kelly – Lori Fanney – Linnea Lundquist – Emily Iaconelli – Levi Wallach – Rosamonde McAtee – Dan Pokorney – Stephen Leinin – Patty DeMartino – Mike and Donna Kartz – Deanne Bishop – Bilberry Elf – Marjorie Lewis – Tricia Adams – Nancy Sheldon – Lindsey Bashore – Gunn Marit Hagen – Tracey Gulledge – Lara Hedin – Meg from Mamasezz – Stacey Stokes – Ben Savage – Michael K – David Hughes -Coni Rodgers – Claire England – Sally Robertson – Parham Ganchi – Amy Dailey – Brian Tourville – Mark Jeffrey Johnson – Josie Dempsey – Caryn Schmitt – Pamela Hayden – Emily Perryman – Allison Corbett – Richard Stone – Lauren Vaught of Edible Musings – Erin Hastey – Sean Owens – Sagar Naik – Erika Piedra – Danielle Roberts – Michael Leuchten – Sarah Johnson – Katharine Floyd – Meryl Fury – for your generous support of the podcast.

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