Audio: My Found Connection Between Physical & Mental Health

First Published: March 12, 2017
Last Updated: August 07, 2020

Note from Present Day Sam: While the things I talked about in this recording in 2017 really were transformative for me, I feel like I didn't do a good job of acknowledging that addressing deep depression needs the guidance of a doctor and often medication. You should know that even at the time of this recording I had seen many doctors and used many medications in my life, so please never interpret my experience as flippantly saying, "lol just exercise and meditate!" I don't take this lightly at all.

In this recording, I talk about the hard-fought lessons I've learned over the years and the practices that have started producing actual results in my mental and physical health. My goal is to save you from some of the years of grinding away I've had to do due to my stubbornness.


One key takeaway: mental or emotional arguments require physical responses.

3 Physical Elements

  1. Break the neural pattern physically.
  2. Fully engage in the moment with something hard.
  3. Take away your free will.

3 Mental Elements

  1. Mindfulness develops the mind-body connection. Observation is the first step to change. Don't worry about the why, just pay close attention to how you are feeling physiologically.
  2. Change in self-perception.
  3. Gratitude and abundance.


Mindfulness, Journaling, & Mindful Eating


  • Ted Talk: Want to be happy? Be grateful by David Steindl-Rast
  • Habit: Moment of Joy. I forgot to mention in the episode, my housemates and I have a daily practice of finding a moment of joy in our days and sharing it at dinner. It's a great way to gradually build the habit of gratitude.

Intermittent Fasting


Other Inspiration

  • Netflix: Happy - excellent short documentary on happiness
  • Netflix: Abstract - mind-blowing series on design and creativity
  • Ted Talk: Embrace the Shake - absolutely beautiful talk from an artist who experienced a massive setback

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