Chapter 12.1

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So Glad to See You Looking Ahead!

HyperLearning Has been Designed With Your Optimum Potential and Greatest Focus in Mind!
Make Sure You Have Made The Most of the Sections You Have Covered Thus Far in the Course!
More Material Will be Rolling Out to You Soon!

See You in The Crucible Forums!

David Rainoshek, M.A.


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Complementary Life Practices

What Are “Life Practices?”

The term “Life Practices” was developed by American philosopher Ken Wilber to describe major practices in your life that you can take to the bank. They are rock-solid, and merit a lifetime of integration and attention, because they are time-tested to be of the highest value to a deeply meaningful life.

The founders of the (in)famous Esalen Institute in Big Sur, California learned an important lesson: no matter how great the workshop, it wears off a short while later. The life-changing insights gained during the weekend seminar become less vivid and usable by the middle of the next week. Even the yearlong retreat wears off by the following spring.

Sustained transformation requires sustained practice. So integrating complementary Life Practices is about cultivating a lifestyle — a set of healthy growth-producing behaviors that we take on and keep doing (and refining) for the rest of our lives.

When I coach my clients, I always use this understanding as an overall toolkit idea for the many things we are integrating to improve their health. It is a CONTAINER for the practices most important – tried and true – that we can use for the rest of our life.

In this chapter of the HyperLearning Course, we are going to cover the following Life Practices to greatly support HyperLearning:

  • Exercise & the Mind
  • Juice Feasting
  • Sleep
  • Turning off the TeeVee
  • Meditation
  • Big Mind/Big Heart Practice
  • Radical Gratitude
  • Forgiveness: Healthy Self-Love

Let’s start with one that most of us can shift from guilt over to fascination about: Exercise. You’ll be amazed just how good it is for your brain and mind.

Exercise & the Mind

In order for man to succeed in life, God provided him with two means, education and physical activity. Not separately, one for the soul and the other for the body, but for the two together. With these two means, man can attain perfection.

- Plato

John J. Ratey, Associate Clinical Professor of Psychiatry at Harvard Medical School starts off his groundbreaking book, Spark: The Revolutionary New Science of Exercise and the Brain with this stellar conclusion after years of research on exercise and the brain:

We all know that exercise makes us feel better, but most of us have no idea why.

We assume it’s because we’re burning off stress or reducing muscle tension or boosting endorphins, and we leave it at that. But the real reason we feel so good when we get our blood pumping is that it makes the brain function at its best, and in my view, this benefit of physical activity is far more important – and fascinating – than what it does for the body. Building muscles and conditioning the heart and lungs are essentially side effects.

I often tell my patients that the point of exercise is to build and condition the brain.

I don’t think I have ever read a more compelling reason to exercise, particularly since I value learning and teaching so incredibly much. We live in an information-driven world, and exercise has now been proven to help us digest, assimilate, and creatively use information better.

Exercise and Mental/Emotional State

Did you know that exercise is scientifically proven to be as effective as Zoloft in reducing depression? Scientists took a bunch of clinically depressed people and assigned them to three groups. For four months, one group exercised, one group took the antidepressant Zoloft, and the third group tried exercise plus Zoloft.

The exercise group participated in three 45-minute supervised workouts per week consisting of cycling or walking/jogging at moderate to high intensity.

At the end of the four months, all groups showed significant improvement, with exercise proving just as effective as the antidepressant!

And get this: when the researchers checked in 6 months later, the exercise group was significantly less likely to have relapsed into depression than the medication group. THAT IS HUGE.

Corroborating this study is even more peer-reviewed clinical research cited by Dr. John J. Ratey in Spark: The Revolutionary New Science of Exercise and the Brain:

“To keep our brains at peak performance our bodies need to work hard. It was already known that exercise increases levels of serotonin, norepinephrine, and dopamine—important neurotransmitters that traffic in thoughts and emotions. You’ve probably heard of serotonin, and maybe you know that a lack of it is associated with depression, but even many psychiatrists I meet don’t know the rest. They don’t know that toxic levels of stress erode the connections between the billions of nerve cells in the brain or that chronic depression shrinks certain areas of the brain. And they don’t know that, conversely, exercise unleashes a cascade of neurochemicals and growth factors that can reverse this process, physically bolstering the brain’s infrastructure. In fact, the brain responds like muscles do, growing with use, withering with inactivity. The neurons in the brain connect to one another through “leaves” on treelike branches, and exercise causes those branches to grow and bloom with new buds, thus enhancing brain function at a fundamental level.

Neuroscientists have just begun studying exercise’s impact within brain cells—as the genes themselves. Even more, in the roots of our biology, they’ve found signs of the body’s influence on the mind. It turns out that moving our muscles produces proteins that travel through the bloodstream and into the brain, where they play pivotal roles in the mechanisms of our highest thought processes. They bear names such as insulin-like growth factor (IGF-1) and vascular endothelial growth factor (VEGF), and they provide an unprecedented view of the mind-body connection. It’s only in the past few years that neuroscientists have begun to describe these factors and how they work, and each new discovery adds awe-inspiring depth to the picture.”

And consider the excellent article[1] “Exercise Makes You Think, ” by Virginia Winder:

Ratey says he found the best example of exercise and the brain in practice at Naperville Central High School, where a Learning Readiness Physical Education Programme has been put in place. The school has found that a vigorous workout before class especially helps those struggling with reading and maths. Many students start the day with a “zero hour” PE session and then head to lessons. After 20 minutes of learning, they have a quick “brain break”, which could be a ball-skills session at the back of the class to get them refocused, then it’s back to work. Results have improved dramatically. Student reading has gone up one to two levels and maths results have risen 10 to 23 per cent.

The programme, started by Paul Zientarski in 2005, has improved student engagement, helped with motivation and brain scans have shown exercise activates all parts of their brain. At Georgia Health Sciences University in the United States, a study has shown that regular exercise can improve the ability of overweight, previously inactive children to think, plan and even do math.

The researchers worked with 171 overweight 7-11-year-olds, who were all sedentary when the study started. They measured the children’s planning and academic skills in maths and reading. A subset of the children received functional magnetic resonance imaging highlighting increased or decreased areas of brain activity.

MRIs showed those who exercised experienced increased brain activity in the prefrontal cortex – an area associated with complex thinking, decision- making and correct social behaviour – and decreased activity in an area of the brain that sits behind it.

Dr Catherine Davis, clinical health psychologist at the university’s Georgia Prevention Institute and corresponding author on the study, says the shift forward appears consistent with more rapidly developing cognitive skills.

The study also shows the more the children exercised, the better the results. Intelligence scores increased an average 3.8 points in those exercising 40 minutes a day after school for three months, with a smaller benefit in those exercising 20 minutes a day.

“I hope these findings will help re-establish physical activity’s important place in the schools in helping kids stay physically well and mentally sharp,” Davis says.

“For children to reach their potential, they need to be active.”

Exercise also helps at tertiary level. At the University of Dublin, a study of sedentary male Trinity College students took part in a memory test following vigorous exercise.

The students were first asked to watch a series of photos with the faces and names of strangers. They were given a break, then asked to remember the names they had seen as the photos again appeared on a screen.

Next up, the students were split into two groups. Half rode stationary bicycles until they were exhausted, while the others sat quietly for 30 minutes. Then it was time to be tested again.

Interestingly, the students who had exercised achieved far better results on the memory test than they did the first time around, while their sedentary peers failed to improve at all.

The men also gave blood samples during the experiment and these showed the blokes on bikes had much higher levels of a protein known as brain-derived neurotrophic factor, or BDNF.

This protein helps to support the survival of existing neurons and encourage the growth of new neurons and synapses. It is active in the hippocampus, cortex and basal forebrain, which are all areas vital to learning, memory and higher thinking.

Exercise is also vital for boosting brain function in the elderly. Not only can it help prevent brain diseases, but it can help those with Alzheimer’s disease and dementia.

There is a great deal of literature on this, but the simple explanation comes from Exercises For Brain Health author William Smith, who writes: “Neurons grow in the hippocampus through a process called neurogenesis. If the hippocampus is starved of oxygen [a condition called hypoxia], it can hinder learning and memory capacity and, if left untreated, it may result in conditions such as Alzheimer’s disease. Exercise aids in neurogenesis by increasing blood flow to the brain and stimulating the nervous system through new and challenging exercise movements.”

As comedian Bill Maher says in the following video, “So ask your doctor if getting off your ass is right for you!”

What is This Body Doing, and What Can I Do About It?

I think we are also dumbfounded by our bodies. At some point (late 20s to mid-30s) our bodies begin to do things we don’t understand, and we begin to see them like an unfamiliar alien being.

Would you like to get beyond being dumbfounded, and become engaged with the unlimited possibility of your physique again? Read The Four Hour Body by Tim Ferriss. Even after years of nutrition practice, and decades of sports and exercise (such as ultra-lightweight backpacking) I found Ferriss’ book gave me a profound sense of appreciation and possibility about my physical health, and where I can take it.

Tim gave a great 1-hour talk on his book at SXSW in Austin, Texas recently, which you can watch here:

Just a few goodies you will learn from The Four Hour Body (in less than 30 minutes each):

  • How to lose those last 5-10 pounds (or 100+ pounds) with odd combinations of food
  • How to prevent fat gain while bingeing (X-mas, holidays, weekends)
  • How to increase fat-loss 300% with a few bags of ice
  • How Tim gained 34 pounds of muscle in 28 days, without steroids, and in four hours of total gym time
  • How to sleep 2 hours per day and feel fully rested
  • How to produce 15-minute female orgasms
  • How to triple testosterone and double sperm count
  • How to go from running 5 kilometers to 50 kilometers in 12 weeks
  • How to reverse “permanent” injuries
  • How to add 150+ pounds to your lifts in 6 months
  • How to pay for a beach vacation with one hospital visit

And that’s just the tip of the iceberg. There are more than 50 topics covered, all with real-world experiments, many including more than 200 test subjects.

You don’t need better genetics or more discipline. You need immediate results that compel you to continue.

That’s exactly what The 4-Hour Body delivers. Sound fascinating? That is because the interface of education and physical activity is a God-given miracle, as Plato said in the quote to start this chapter.

for Mindfulness, Exercise, Enjoyment, and Creativity

“No one in our society needs to be told that exercise is good for us. Whether you are overweight or have a chronic illness or are a slim couch potato, you’ve probably heard or read this dictum countless times throughout your life. But has anyone told you – indeed, guaranteed you – that regular physical activity will make you happier? I swear by it.”

– Sonja Lyubomirsky

IN 1999, I BACKPACKED 2,200 MILES on the Appalachian Trail from Georgia to Maine.

People ask me, “How could you walk so far?” One day at a time, one mile at a time. No one walks the whole trail… everyone walks one mile at a time.

During those 7 months on the Appalachian Trail, I learned a great deal about walking – about shoes, socks, how to adjust my stride and pace in various conditions, and most importantly, how to truly enjoy being outside in any weather and enjoy the ability to walk, and in maximizing the quality of walking.

And I learned what a miracle it is to be able to walk – to gift yourself the joy of being on your own two feet. Some of the brightest minds in the world have written about walking, such as Henry David Thoreau, Ralph Waldo Emerson, and most major philosophers, self-help teachers, and religious icons.

Poetry/Calligraphy by Zen Master Thich Nhat Hanh

One of my favorite persons on the subject of walking is Vietnamese Buddhist Monk and Zen Master Thich Nhat Hanh. In his lovely book, Peace is Every Step, he writes:

Walking meditation can be very enjoyable. We walk slowly, alone or with friends, if possible in some beautiful place. Walking meditation is really to enjoy the walking—walking not in order to arrive, but just to walk. The purpose is to be in the present moment and, aware of our breathing and our walking, to enjoy each step. Therefore we have to shake off all worries and anxieties, not thinking of the future, not thinking of the past, just enjoying the present moment. We can take the hand of a child as we do it. When we walk, we make steps as if we are the happiest person on Earth.

Although we walk all the time, our walking is usually more like running. When we walk like that, we print anxiety and sorrow on the Earth. We have to walk in a way that we only print peace and serenity on the Earth. We can all do this, provided that we want it very much. Any child can do it. If we can take one step like this, we can take two, three, four, and five. When we are able to take one step peacefully and happily, we are working for the cause of peace and happiness for the whole of humankind. Walking meditation is a wonderful practice.

When we do walking meditation outside, we walk a little slower than our normal pace, and we coordinate our breathing with our steps. For example, we may take three steps with each in-breath and three steps with each out-breath. So we can say, “In, in, in. Out, out, out.” “In” is to help us to identify the in-breath. Every time we call something by its name, we make it more real, like saying the name of a friend.

If your lungs want four steps instead of three, please give them four steps. If they want only two steps, give them two. The lengths of your in-breath and out-breath do not have to be the same. For example, you can take three steps with each inhalation and four with each exhalation. If you feel happy, peaceful, and joyful while you are walking, you are practicing correctly.

Be aware of the contact between your feet and the Earth. Walk as if you are kissing the Earth with your feet. We have caused a lot of damage to the Earth. Now it is time for us to take good care of her. We bring our peace and calm to the surface of the Earth and share the lesson of love. We walk in that spirit. From time to time, when we see something beautiful, we may want to stop and look at it—a tree, a flower, some children playing.

As we look, we continue to follow our breathing, lest we lose the beautiful flower and get caught up in our thoughts. When we want to resume walking, we just start again. Each step we take will create a cool breeze, refreshing our body and mind. Every step makes a flower bloom under our feet. We can do it only if we do not think of the future or the past, if we know that life can only be found in the present moment.

Walking for Exercise

Yes, we should all be walking 30 minutes a day. And some of us do. One way to help you walk daily is to track yourself – the data, and the tool to collect it, can help you see what you are doing objectively, and give you goals to shoot for. As Tim Ferris quoted in The Four Hour Body:

What gets measured, gets managed.”

– Peter Drucker,
recipient of the Presidential Medal of Freedom

Let’s now look at a fun way to track walking as exercise.

The Fitbit Ultra Wireless Activity Plus Sleep Tracker

The new Fitbit Ultra Wireless Activity Tracker makes every step you take a step toward better fitness, even on your busiest days. The Fitbit Ultra monitors your all-day activity to provide you with real-time feedback on steps, distance, calories burned, and stairs climbed to encourage you to walk more and be more active. It wirelessly uploads your data to so you can gain deeper insight into your daily or monthly fitness and sleep levels with free online graphs and charts. On, you can earn fitness badges, connect with friends to share and compete on fitness goals, or join the Fitbit community for advice and encouragement.

Track All Day Activity

Using a 3-D motion sensor, Fitbit Ultra tracks all the details about your daily activity that conventional pedometers would miss. When worn close to the body, this device tracks daily steps, number of stairs climbed, distance traveled, calories burned, and overall intensity of the activity level. Fitbit Ultra also contains an altimeter to track stairs or hills climbed. The compact design of the Tracker makes it easy to wear tucked into your pocket, clipped to a belt or bra all day.

Track Your Sleep

You can also wear the Tracker at night with the included Fitbit wristband to monitor how long and how well you sleep. Fitbit Ultra will monitor when you fall asleep and how many times you woke up throughout the night to provide a sleep efficiency index.

Achieve Real Results With Fitbit

Fitbit Ultra can help you reach your exercise, diet and overall wellness goals. In fact, Fitbit users increase their daily steps by 43 percent and have lost an average of 13 pounds.*

Wirelessly Uploads Data to

To help you gauge your progress, Fitbit Ultra wirelessly uploads your fitness data to automatically whenever you’re within 15 feet of your computer–no need to take time out of your busy day to enter stats. It’s free.

Track Your Fitness Trends and Goals Online

At, you’ll enjoy free online tools that show how your activity measures up over time and keep you motivated, with no monthly fee required. Your dashboard quickly shows you how close you are to achieving your weekly goals on calories burned, steps taken, and other fitness goals.

Fitbit makes fitness fun by translating your real accomplishments into real life examples. For instance, tracking that you’ve climbed 22 floors is the same as climbing to the top of the Statue of Liberty. To keep you motivated, you can earn badges for daily and lifetime fitness activities.

Social and Community Tools For Encouragement

Invite friends through email or through Facebook to connect on to build a fitness network. Set collaborative or competitive challenges together, or tap into the growing community to access tips and receive encouragement. With Fitbit, it’s like working out with a group of virtual friends every day.

Log Food and Workouts

You can build a complete picture of your overall fitness by logging foods and workouts. The Fitbit database has over a 100,000 specific food items for you to select from. Enter workout specifics from yoga, Pilates, elliptical workouts, boot camp, spinning, kickboxing, and even Wii games from the workout database. Fitbit’s Food Goal feature shows you the range of calories you should stick to every day to reach your weight loss goals, and dynamically adjusts based on your day’s activities. You can also track your weight and other health indicators like blood pressure, glucose, and heart rate.

Free Mobile Tools

With our mobile website and our free iPhone App, you’ll be able to log workouts, food, water, weight, and much more, plus check your stats while on the go. Log workouts and food even when offline, so no detail gets forgotten.

Integrates with Other Apps

Fitbit can also integrate with many nutrition and fitness apps to make it easy to sync your stats with programs such as LoseIt!, RunKeeper, and Microsoft HealthVault.

The Fitbit Ultra Wireless Activity Tracker is backed by a manufacturer’s limited one-year parts and labor warranty.

What’s in the Box

Fitbit Ultra Tracker (Black/Blue), sleep wristband, belt holster, and base station with charger.

Strength Training:
Isometrics in Just 10 Minutes a Day

We’ve been doing it wrong… well, we’ve been doing it long, that is for sure. What I mean is that long weight training sessions at a gym takes more money, time, commitment, and equipment than is necessary for significantly building and strengthening of our musculature.

Enter Isometric Training. Below is an excellent introductory explanation from Power Isometrics by David Nordmark:

If you are looking for a way to get in great shape and get stronger while sculpting your body in the least amount of time, then Isometric Training is for you. Why does this exercise system work so well?

Like many words, Isometrics is derived from the Greek. Iso meaning “equal” and metric meaning “distance”. When we refer to isometric exercise we are talking about an exercise system in which, although force is applied to the muscles, the muscles themselves never contract. Their muscular length remains the same. This is called an isometric contraction and it is the key to this entire course.

Hereʼs how it works.

Any muscle in your body is made up of thousands of muscle fibers of varying lengths and abilities. Some are explosively quick, others posses great endurance, still others are extremely powerful. Any time your body needs to move a muscle, your brain commands whatever muscle fibers it needs to start contracting.

Here is the key point. Your body is very efficient and it only activates the bare minimum number of muscle fibers required. Imagine you pick up a paper cup. As it only takes a few muscle fibers to generate the necessary force to contract the muscle to pick up the cup, that is all that is used. If you go to pick up something heavier like, say, a jug of lemonade, your body will use more muscle fibers. Still, it will never use ALL of them if it doesnʼt need to.

This is the whole principle behind weightlifting. The reason you have to do 3 sets of 12 repetitions when performing a biceps curl is that you are trying to tire out and work ALL of the muscle fibers. So, as you initially start curling, your mind activates only the bare minimum of muscle fibers required. However, as you keep going, those fibers tire and our brain has to activate others to keep going. This process of muscle fibers tiring and being replaced in the task by others continues until (ideally) all of the muscle fibers have been worked. When you reach this point you may find it impossible to perform one more rep. This is called muscle failure in weightlifting and it means youʼve worked every muscle fiber in your biceps.

Now, instead of performing biceps curls with weights, what happens when you work your muscles against each other? Imagine you place your hands together palm-to-palm in front of your chest and you start squeezing as hard as you can. Your brain is getting the message that it is trying to move your right arm leftward and your left arm rightward.

In order to do this it needs to contract muscles in both arms. It starts to do this but because there is no movement, no contraction occurs. How does your brain respond? It keeps recruiting more and more muscle fibers together in an attempt to contract the muscles and move the arms. It has no idea that this is a futile exercise as the arms are acting against themselves! In a way with an isometric contraction you are tricking your brain into using ALL of the available muscle fibers at the same time. This is why it is possible to exhaust ALL of the muscle fibers in 7 to 12 seconds.

This is the secret of the isometric contraction and isometric exercises in general.

The Benefits of Isometric Training

  • No equipment needed
  • Do it anywhere
  • Takes minutes a day
  • Costs nothing, nada, zilch
  • Anyone can do it
  • Applies Tim Ferris’ Minimum Effective Dose to Weight Training
  • Instead of working against the graduated weight of machines, you are working against your body’s own strength perfectly as it is in the moment
  • You can start where you are
  • Isometric Training is a Life Practice you can use the rest of your life, easily
  • Builds healthy hormonal levels in men and women
  • Effective Muscle-building lowers average blood sugar and reduces inflammation

On Day 29 of my Juice Feasting Program, I have provided you with excellent resources on learning how to apply Isometric Training to your Life Practices for long-term strength, muscle tone, and overall health and longevity.

Do not underestimate Isometrics as a technique or Life Practice. This is a considerable acquisition in your life, should you apply it.

Yoga: Mind/Body/Spirit Integration

“ Yoga, an ancient but perfect science, deals with the evolution of humanity. This evolution includes all aspects of one’s being, from bodily health to self-realization. Yoga means union – the union of body with consciousness and consciousness with the soul. Yoga cultivates the ways of maintaining a balanced attitude in day-to-day life and endows skill in the performance of one’s actions. ”

– B.K.S. Iyengar

“Yoga” means “Union” – Union of body, mind, and spirit. It is a graceful and beautiful practice that humans have been doing for at least 4,500 years.

Yoga is an exercise and a Life Practice that we can do no matter what our physical condition or location! It is accessible to everyone at all stages of life – and important at every age.

As you are engaging HyperLearning, this is an excellent time to begin Yoga as a Life Practice. Your body is more hydrated, oxygenated, flexible, and open to gentle transformation. You may have noticed your mind is becoming more flexible and open to new ways of being, as well.

People ask me what the best type of yoga practice is, and I always say that it is the one that you do! If you have been interested in yoga over the years and have had a hard time getting started, definitely check out this article:

Ten Tips to Get on the Yoga Mat

Yoga is an effective way to enhance both physical and mental well-being. While yoga is becoming more popular in recent years, it is actually an ancient activity that focuses on connecting the mind, the body, and the spirit by performing specific poses, breathing, and meditation. The practice of yoga has many health benefits that can improve everyone’s health. In fact, yoga is an inexpensive and effective way to improve all areas of one’s life.

Some of the physical benefits include:

  • Improved flexibility
  • Improved joint mobility
  • Muscle building, toning, and strengthening
  • Posture correction
  • Spine strengthening
  • Lessening back pain
  • Improving muscular-skeletal conditions
  • Increasing strength and stamina
  • Improving balance
  • Stimulating the endocrine system
  • Improving digestion and elimination
  • Increasing circulation
  • Improving heart conditions
  • Improving breathing disorders
  • Boosting the immune system
  • Decreasing cholesterol and glucose levels
  • Facilitating weight loss

Some mental benefits include:

  • Increasing body awareness
  • Relieving stress
  • Relaxing the body by relieving muscle strain
  • Sharpening concentration
  • Freeing the spirit

Recent studies have shown that yoga can also be instrumental in relieving symptoms connected to:

  • Arthritis
  • Arteriosclerosis
  • Chronic fatigue
  • Diabetes
  • AIDS
  • Asthma
  • Obesity
  • Accelerated aging

Yoga has been touted as a nearly perfect fitness activity that is effective for almost anyone of any age and fitness level. Even children can benefit from learning yoga. If children learn yoga while they are young it will enable them to retain their natural flexibility as they age. Older people can greatly benefit from yoga exercises because it can enable them to increase their mobility and it may also help alleviate symptoms associated with arthritis and poor circulation.

Yoga helps develop balance and coordination. It is an invigorating activity that stretches and tones muscles and joints and directs blood and oxygen to internal organs, glands, and nerves. Learning yoga develops self-discipline and will improve concentration and memory. Yoga is different from conventional forms of exercise because the focus is on quality of movement instead of quantity.

Consistent yoga will quiet the mind, refresh the body and enable overall peace and happiness.

Yoga involves motion without incurring strain or imbalances within the body. When yoga is done correctly there are no negative effects whatsoever and yet it can be quite demanding and strenuous. It is not an aerobic exercise but it involves almost every muscle and challenges the body very effectively.

I highly encourage you in this important time to begin doing Yoga as a Life Practice at your own pace. Go to the bookstore and purchase a simple book on yoga, or search the web for some information, and get started!

Important Articles on Yoga

Yoga: An Alternative Treatment for Depression by Stephanie Brail

Feeling depressed or down? Don’t automatically reach for an anti-depressant. Do some yoga. These days, the typical treatment for depression comes in the form of a pill, which can often lead to serious side effects and dependency. Prior to modern drug companies, however, sages from the East discovered a method of calming the mind and soothing the spirit. Western studies have shown that regular exercise can provide relief from depression. In addition, yoga postures have been specifically shown to increase levels of the neurotransmitter GABA, which may alleviate depression. Furthermore, as many enthusiastic practitioners of yoga will tell you, yoga seems to go beyond the benefits of general exercise and helps increase overall happiness.

Yoga Takes Away Stress, Pounds, Toxins, Cholesterol and Cravings by Allison Biggar

When you breathe deeply and consciously – instead of taking short, shallow breaths – you not only feel more relaxed, you burn more calories. Studies have shown that regular deep breathing burns up to 140% more calories than riding a stationary bike!

Ten Essential Yoga Poses: How-To and Video with Rodney Yee

Yoga Videos to Get You Started and Keep You Going


I like Rodney Yee. He is personable, a very clear teacher, and his programs don’t make me feel inferior as a practitioner, even as he clearly expresses mastery in his training programs. His DVDs are truly excellent, easy to follow along, and suit most levels of yoga practice. Here are my favorite videos of his that I use at home, and they cost a fraction of what it costs to go to a yoga studio (not that yoga studios are not very supportive, worthwhile places to practice, as well).


Coming up next time: Chapter 12.2: Juice Feasting, Deep Sleep, and Turning Off the TeeVee!


Stay Sharp,

David Rainoshek, M.A.



[1] “Exercise Makes You Think” by Virginia Winder, online:

Complementary Life Practices – Introduction

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Exercise & The Mind

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Bill Maher on Big Pharma

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Exercise – The Four Hour Body

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Walking for Mindfulness & Creativity

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Isometric Strength Training in 10 Minutes

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Yoga For Integration

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==> Audio on Mobile Devices

Complementary Life Practices – Introduction

Exercise & The Mind

Bill Maher on Big Pharma

Exercise – The Four Hour Body

Walking for Mindfulness & Creativity

Isometric Strength Training in 10 Minutes

Yoga For Integration