Keith McArthur's Blog, page 3
August 12, 2019
Achieve More by Doing Less
Karen Mangia, author of Success With Less, shares how she learned she could achieve more by taking things off her plate. And host Keith McArthur speaks with fitness contributor Kathleen Trotter about building your own health entourage.
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Episode 75 Show Notes
[00:00] Welcome and Intro
[XX] Featured interview with Karen Mangia
Karen Mangia is author of Success With Less: Releasing Obligations and Discovering Joy. She calls herself a recovering overachiever.
In this conversation, Keith and Karen discuss:
Karen’s search for a diagnosis for her mystery illness
How a relentless doctor finally diagnosed the root cause
How Karen’s will to get better helped her learn to prioritize
Karen’s three-step program: Pause, Ponder and Prioritize
Why Karen calls herself a “recovering overachiever”
[24:05] Karen’s Instruction Manual
1. What are the habits you maintain every day to stay happy and healthy?
Start each day with pressed green juice
Connect at least each day with one of the people in her life that matters most
2. What personal development book do you recommend?
Necessary Endings: The Employees, Businesses and Relationships that All of us Have to Give up To Move Forward by Dr. Henry Cloud
3. Favorite personal mantra / inspirational quote
“To laugh often and much; To win the respect of intelligent people and the affection of children; To earn the appreciation of honest critics and endure the betrayal of false friends; To appreciate beauty, to find the best in others; To leave the world a bit better, whether by a healthy child, a garden patch, or a redeemed social condition; To know even one life has breathed easier because you have lived. This is to have succeeded.” — Ralph Waldo Emerson
4. What’s your one guilty pleasure?
Salty, crunchy snacks
5. When your time comes, how do you want to be remembered?
Having been a great friend, a great ally and a great advocate
Where to find Karen
Website: SuccessWithLess.net
Twitter: @successwithless and @KarenMangia
[29:20] Fitness contributor Kathleen Trotter on Building a Fitness Entourage
Kathleen Trotter is author of Finding Your Fit: A Compassionate Trainer’s Guide to Making Fitness a Lifelong Habit
In this conversation, Keith and Kathleen discuss:
The importance of building a team of people who have your back
The three members of a health entourage
Fitness Buddy
Accountability
Nutrition Buddy
Where to find Kathleen:
KatheenTrotter.com
Instagram: KathleenTrotterFitness
Twitter: KTrotterFitness
Facebook: KathleenTrotter
Closing words
Feedback & Connect
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Email: keith@myinstructionmanual.com
Keith on Twitter: @KeithMcArthur
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The post Achieve More by Doing Less appeared first on My Instruction Manual.
July 29, 2019
Finding Focus in a Distracted World
Greg Wells, author of The Focus Effect shares how we can find focus in a distracted world.
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Episode 74 Show Notes
Welcome and Intro
Featured interview with Greg Wells
Greg Wells is author of The Focus Effect and The Ripple Effect. Greg is a physiologist who does research at the University of Toronto and the Hospital for Sick Children. He is also the host of The Be Better Podcast.
In this conversation, Keith and Greg discuss:
Why we’re all becoming so distracted
How an athlete’s approach to social media is a good predictor of success
Work-life balance
The importance of morning routines
What businesses can do to help employees improve focus
The importance of giving the mind time to move from Beta waves into Alpha and Theta waves
Greg’s Instruction Manual, Part II
1. If you had to pick one music album as the soundtrack to your life, what would it be?
Who’s Next by The Who
2. What’s one personal development myth you want to dispel?
Biohacking
3. Name one unusual or surprising gadget you couldn’t live without.
The Oura Ring
4. What does a “bad day” look like to you and what are the steps you take to turn it around?
Bad days are when he doesn’t get enough sleep or doesn’t follow his morning routine
5. What is your biggest goal or wildest dream?
To make a difference in lives on person at a time
Where to find Greg
Website: DrGregWells.com
Podcast: Dr. Greg Wells Podcast
Feedback & Connect
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Email: keith@myinstructionmanual.com
Keith on Twitter: @KeithMcArthur
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July 15, 2019
The Secrets of Successful Planning
This week I’m sharing two chapters from my book 18 Steps to Own Your Life.
These steps are all about planning. I’m going to tell you about what I call the three Ps of planning: Prioritizing, Programming and Pivoting.
This is the formula that helps me to plan my days for success. My hope is that they can help you too.
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Episode 73 Show Notes
[00:00] Welcome and Intro
[1:15] Step 17: Take Time To Plan
[8:10] Step 18: Permit the Pivot
Feedback & Connect
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Email: keith@myinstructionmanual.com
Keith on Twitter: @KeithMcArthur
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July 1, 2019
When Self Help Becomes a Cult
Jeff Grace, host of the self-obsessed podcast, talks about how self-help organizations become cults.
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Episode 72 Show Notes
[00:00] Welcome and Intro
[2:05] Featured interview with Jeff Grace
Jeff Grace is a Hollywood actor, director, and writer. He’s also the creator and host of the self-obsessed podcast.
In this conversation, Keith and Jeff discuss:
Great self help books with terrible titles
Jeff’s experience with Landmark
What makes self-help movements like cults?
Jeff shares some practical email tips
Jeff mentions Mailstrom / Chuck and Sane Inbox
[32:09] Jeff’s Instruction Manual
1. What are the habits you maintain every day to stay happy and healthy?
Makes bed every morning
Daily task last with gratitude, goals
Exercise every day
Writes for first 2-3 hours / day
2. What personal development book do you recommend?
The Power of Habit by Charles Duhigg
3. Favorite personal mantra / inspirational quote
You can fail at what you don’t want to do, so you might as well take a chance on what you love
4. What’s your one guilty pleasure?
Watching Apple Computer YouTube Video
5. When your time comes, how do you want to be remembered?
As a kind and caring person
Where to find Jeff
Website: JeffGrace.com
Instagram: @JeffGrace
Twitter: @JeffGrace
Podcast: Self-Obsessed
Feedback & Connect
Subscribe to My Instruction Manual on Apple Podcasts or on Android
Email: keith@myinstructionmanual.com
Keith on Twitter: @KeithMcArthur
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The post When Self Help Becomes a Cult appeared first on My Instruction Manual.
June 17, 2019
God, Spirituality and Self-Help
When I ask people to recommend their favorite self-help book in social media, there are some authors who get recommended the most… books by Eckhart Tolle, Brene Brown and Dale Carnegie.
But the most common answer is probably the Bible!
One of the questions I’ve been thinking about lately is where God fits in self-help. Do those who believe in God find the self-improvement journey easier?
In this episode, I’m so excited to welcome back Jenny Blake.
She recently enrolled in Divinity School.
My own undergraduate degree was also in world religions, so I was so excited to have this conversation with Jenny about God, spirituality, and self-help.
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Episode 71 Show Notes
[00:00] Welcome and Intro
[2:44] Featured interview with Jenny Blake
Jenny Blake is author of Pivot: The Only Move That Matters is Your Next One.
In this conversation, Keith and Jenny discuss:
Jenny’s pivot into Union Theological Seminary
How Jenny made the decision to step away from school
How Jenny realized atheism wasn’t for her
Keith shares his experience growing up in Catholicism
What does it mean to be agnostic?
The dogmatism of atheist
The golden rule
Do we need religion or spirituality of faith to grow?
Books mentioned in this episode:
Outrageous Openness: Letting the Divine Take the Lead by Tosha Silver
Agnostic: A Spirited Manifesto by Lesley Hazleton
Many Lives, Many Masters: The True Story of a Prominent Psychiatrist, His Young Patient, and the Past-Life Therapy That Changed Both Their Lives by Brian L. Weiss
How to Be, Do, or Have Anything: A Practical Guide to Creative Empowerment by Lawurence G Boldt
Change Your Thoughts – Change Your Life: Living the Wisdom of the Tao by Wayne W. Dyer
Without Buddha I Could Not Be a Christian by Paul F. Knitter
Living Buddha, Living Christ by Thich Nhat Hanh
God of Love: A Guide to the Heart of Judaism, Christianity and Islam by Mirabai Starr
Byron Katie
[42:00] Jenny’s Instruction Manual, Part II
1. If you had to pick one music album as the soundtrack to your life, what would it be?
Black as Night, Nahko and Medicine for the People
“It’s like Christian rock for those that aren’t Christian.”
2. What’s one personal development myth you want to dispel?
That you need to know the next step in your journey. Instead, we should have a bunch of horses on the go.
3. Name one unusual or surprising gadget you couldn’t live without.
A wax seal and hot glue gun
4. What does a “bad day” look like to you and what are the steps you take to turn it around?
Two types:
Day when feels like doing nothing productive
Day when really feels sad or something is really wrong
The solution is sometimes to give up on the “shoulds”
5. What is your biggest goal or wildest dream?
Stay on her path with a sense of peace and equanimity
Getting a dog
Where to find Jenny
Website: Pivotmethod.com
Closing words
Feedback & Connect
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Email: keith@myinstructionmanual.com
Keith on Twitter: @KeithMcArthur
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June 3, 2019
Anxious Leadership
Morra Aarons-Mele, author of Hiding in the Bathroom, explains why people suffering from anxiety might make better leaders. And host Keith McArthur speaks with nutrition contributor Michelle Jaelin about gut health.
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Episode 70 Show Notes
[00:00] Welcome and Intro
[2:40] Featured interview with Morra Aarons-Mele
Morra is author of Hiding in the Bathroom: An Introvert’s Roadmap to Getting Out There (When You’d Rather Stay Home). She lives in Boston and runs Women Online, a social media communications firm.
In this conversation, Keith and Morra discuss:
Why this decade may be remembered as the anxious teens
How the 2016 election, scarcity, and technology are leading to increased anxiety
How anxiety can make you a better leader
Are introverts more likely to be anxious?
Elizabeth Holmes of Theranos as poster woman of entrepreneurship porn.
Morra references The Dropout podcast. (Since I interviewed Morra I’ve listened to the podcast and I highly recommend it, but I couldn’t get through the HBO documentary about Elizabeth Holmes)
[21:10] Morra’s Instruction Manual, Part II
1. If you had to pick one music album as the soundtrack to your life, what would it be?
Sargeant Pepper’s Lonely Heart’s Club Band
2. What’s one personal development myth you want to dispel?
That you’ll ever get to a point where you’re not working through some major stuff
3. Name one unusual or surprising gadget you couldn’t live without.
Immersion blender
4. What does a “bad day” look like to you and what are the steps you take to turn it around?
When she wakes up and feels like there’s concrete in her body. Feels sad and low and like she can’t move her body. Exercise helps her to make it through the day.
5. What is your biggest goal or wildest dream?
To triple revenues of her company over the next few years, and to do a podcast with real leaders who will talk about mental health and anxiety.
Where to find Morra
Hidinginthebathroom.com
Twitter: @morraam
[32:10] Nutrition contributor Michelle Jaelin on Gut Health
Michelle Jaelin is both a trained artist and a Registered Dietitian who is known as The NutritionArtist. She appears regularly as in newspapers, magazines and on television as an expert in healthy eating.
In this conversation, Keith and Michelle discuss:
How gut health impacts emotional and physical health
What to eat to promote gut health
Where to find Michelle:
Twitter: @nutritionartist
Instagram: /nutritionartist
Facebook: /nutritionartistRD
Closing words
Feedback & Connect
Subscribe to My Instruction Manual on Apple Podcasts or on Android
Email: keith@myinstructionmanual.com
Keith on Twitter: @KeithMcArthur
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The post Anxious Leadership appeared first on My Instruction Manual.
May 20, 2019
The Art of Grief
I’ve gone through some tough experiences in my life. When my kidney failed a couple of years back, my body and mind began to break down. I knew that without a transplant or dialysis I would die.
My experience as a father has also been particularly challenging. My son Bryson has a rare genetic condition that prevents him from being able to walk or talk or feed himself. These were unusual experiences, and people tell me they can’t imagine having to go through them.
But perhaps even harder is something that almost everyone has to go through. Five years ago this spring, I lost my dad.
On this episode of the My Instruction Manual podcast, I speak with Lara Casanova about grieving. Lara lost her own father in 2016, and she’s the author of Grief, Grace and Gratitude.
I also speak with personal trainer Kathleen Trotter about why journaling about feelings is critical to fitness success.
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Episode 69 Show Notes
[00:00] Welcome and Intro
[1:03] Featured interview with Lara Casanova
Lara Casanova is author of Grief, Grace and Gratitude. She lost her father in 2016. Lara is the author of several books including 2018’s Grief, Grace and Gratitude: Transforming Through Your Grief Journey. She lives in Australia.
In this conversation, Keith and Lara discuss:
What Lara learned from the death of her father
Lara’s five stages of the grief
Becoming aware
Taking responsibility
Feeling the feelings & being present with them
Forgiving ourselves and any others
Accepting where our life is at
Being “pink” as meaning being healthy
The importance of being grateful for what our loved ones leave behind when they die
How death can be a catalyst for us to live our own life better
[13:25] Lara’s Instruction Manual
1. What are the habits you maintain every day to stay happy and healthy?
Mindful Eating
Practicing yoga
Spending time in nature
Drinking lots of water
Getting lots of sleep
Doing something every day that connects with heart
2. What personal development book do you recommend?
In the Meantime. Finding Yourself in the Love You Want by Iyanla Vanzant
3. Favorite personal mantra / inspirational quote
Love, truth and purpose
4. What’s your one guilty pleasure?
Chips and chocolate
5. When your time comes, how do you want to be remembered?
To have had a big heart and have been a role model and inspiration for others
Where to find Lara
Website: lifeinthepink.com.au
Facebook: inthepink
[20:14] Fitness contributor Kathleen Trotter on Fitness Journals
Kathleen Trotter is author of Your Fittest Future Self: Making Choices Today for a Happier, Healthier, Fitter Future You.
In this conversation, Keith and Kathleen discuss:
Food journaling is proven to lead to weight loss
The importance of journaling about feelings for fitness success
Electronic vs. paper journals
Where to find Kathleen
KatheenTrotter.com
Instagram: KathleenTrotterFitness
Twitter: KTrotterFitness
Facebook: KathleenTrotter
[34:11] Closing words
Feedback & Connect
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Email: keith@myinstructionmanual.com
Keith on Twitter: @KeithMcArthur
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May 17, 2019
Curing Bryson
My son Bryson is perfect.
But I long for him to be different.
Bryson has a rare genetic condition. Hidden deep within the 3.2 billion letters of his DNA, there’s a spelling mistake in one of the copies of his GRIN1 gene. Where the rest of us have a G, Bryson has an A.
As a result, he cannot walk, or talk, or feed himself.
He’s also the most loving little 12-year-old I could ever imagine. His smile envelops you with genuine warmth. His hugs are the purest form of love.
Like I said, he’s perfect.
But I want more. I want for Bryson to be able to walk like other kids, and talk like other kids.
I want a cure.
A year ago, I thought a cure for Bryson was unlikely. I figured that by the time researchers discovered one, my son would be all grown up and it would be too late for him.
But last summer, I found hope. A group of families of children with GRIN disorders met up in Toronto. We heard from scientists who told us that drug and biotech companies were investing tens of millions of dollars into studying the NMDA receptor — the part of the brain coded by GRIN genes.
Other scientists told us about research done on mice, which seems to show that if the GRIN1 mutation could be corrected, many of the symptoms could also be reversed — even in adults.
That was the day that I decided to get up each and every morning with a single purpose — to find a cure for Bryson.
The term “cure” is loaded. It suggests that there’s something wrong with Bryson; that something needs fixing; that he’s not perfect just as he is. I struggle with this. Who am I to say that “normal” is better? Who an I to say that the letter G in the 1,858th spot in the GRIN1 gene is better than the letter A?
And yet, I have this recurring dream every few weeks where Bryson and I are engaged in a conversation. It’s wonderful while it’s happening, but heartbreaking to wake up and realize it’s not real. I’m desperate to know what’s going on in Bryson’s mind, for him to be able to tell me how he’s feeling, and what he wants.
A couple weeks ago, my wife Laura and I saw Human Nature, a documentary about CRISPR, the revolutionary gene editing technology that could represent a cure for Bryson and countless other people living with incurable diseases. In a question-and-answer session after the talk, producer and legendary news anchor Dan Rather said he made the film because he thinks CRISPR has the potential to be the biggest news story he has ever covered, to change the world in unimaginable ways.
But what struck me most about the film were the words of one of the patients profiled in the film. David Sanchez is a U.S. teenager living with sickle cell anemia. People with the disease live in pain, and need regular treatments so their organs get enough red blood cells. A CRISPR-based cure for the sickle cell anemia is likely to be one of the first approved by the FDA.
But Sanchez says he’s not sure the treatment should be given to cure babies with the disorder. Instead, he suggests, doctors should wait until patients are able to decide for themselves if they want the treatment. Without the disease, he says, he wouldn’t be who he is today.
So how do I know what Bryson would want?
I don’t. Since he’s non verbal, he’s not able to tell me.
The other day I was speaking to a Denver-based neurologist who sees several patients with GRIN disorders. Even if CRISPR or drug therapies are eventually able to correct Bryson’s brain, he told me, it wouldn’t mean that he would be able to grow into a neurotypical adult.
He asked me what specifically I would want to see cured in Bryson. Perhaps, he suggested, I would want Bryson to tell me when he’s in pain, express his other desires, and be able to walk.
And all those things would be truly wonderful.
But I want more.
I told the doctor that the thing that scares me the most is what happens to Bryson when Laura and I aren’t around to look after him.
“Maybe I’m greedy, but I want him to be able to live independently,” I told the neurologist.
There was a long pause.
“That’d be good,” he told me, before trying to manage my expectations, gently hinting this might be too much to wish for.
For the past few months, I’ve been spending most of my time focused on understanding what’s going on in Bryson’s brain and connecting with doctors, researchers, biotech companies, and other parents of children with rare diseases in an attempt to do whatever I can to help drive a cure.
We’ve made huge strides. Researchers at the University of Toronto and the Hospital for Sick Children have used CRISPR to build a mouse with the exact same mutation as Bryson.
We’re working with researchers at Emory University in Atlanta to create lab-grown “mini brains,” using a remarkable technology through which mature cells are reverse-engineered and reprogrammed into neurons that will act much like the ones in Bryson’s brain.
These models should help us understand more about what is going on in Bryson’s brain, and to test potential cures such as CRISPR and drug-based therapies.
Will it be enough?
I don’t know. I’ve spoken with numerous doctors and researchers who are confident that in the next 10 to 20 years, there will be therapies that will dramatically improve the lives of people living with GRIN disorders.
The Denver-based neurologist believes these therapies will be administered to infants born with GRIN1, resulting in them having few, if any, adverse symptoms.
Others are even more optimistic, believing that these therapies will radically change the lives of adults living with GRIN, providing me with even more hope for Bryson and all the other beautiful people living with GRIN disorders.
All this hope fills the part of my soul that used to contain fear about Bryson’s future.
So I dream; I search; I push.
I push for that future day when Bryson will be perfect — just as he is today — but more safe, more secure, more able to look after himself when the day comes that Laura and I aren’t around to take care of him anymore.
The post Curing Bryson appeared first on My Instruction Manual.
May 6, 2019
Bigger Than Game of Thrones
Do you watch Game of Thrones?
I’m a huge fan, both of the television show and the book series it was based on. For years, my ringtone has been the Game of Thrones theme song. I’m so excited about seeing how this all turns out –– and whether it will be different when George RR Martin finally gets around to finishing the books.
Last night was the 71st episode of Game of Thrones. And they’re only making two more episodes until that series is done forever.
Meanwhile, this is the 68th episode of the My Instruction Manual podcast and, we have no plans to stop putting out interviews with some of the most inspiring people on the planet.
That’s right you guys. We are soon going to be bigger than Game of Thrones.
I say all this with my tongue planted firmly in my cheek. But I am grateful that so many of you tune in episode after episode to listen to this podcast.
In today’s episode, we’re going to hear from two of our regular contributors.
Michelle Jaelin will join us to talk about the nutritional value of eggs, and why scientists keep changing their mind about whether they’re good for us. But first, we hear from Joelle Anderson about how to get kids into mindfulness.
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Episode 68 Show Notes
[00:00] Welcome and Intro
[3:18] Mindfulness contributor Joelle Anderson on meditation and meditation for kids
Joelle Anderson is a therapist specializing in mindfulness meditation and creator and host of the Kernel of Wisdom YouTube channel.
In this conversation, Keith and Joelle discuss:
Teaching kids about mindfulness as soon as they’re old enough to start recognizing their emotions
The four-seven-eight relaxation breath
Why little kids are more naturally mindful
Joelle mentions resources available at MindUp.org
Where to find Joelle
Kernelofwisdom.com
YouTube.com/KernelofWisdom1
[10:30] Nutrition contributor Michelle Jaelin on whether eggs are good for us or bad for us
Michelle Jaelin is both a trained artist and a Registered Dietitian who is known as The NutritionArtist. She appears regularly as in newspapers, magazines and on television as an expert in healthy eating.
In this conversation, Keith and Michelle discuss:
The latest study on eggs and health
Why we shouldn’t overreact to a single study
Where to find Michelle:
Twitter: @nutritionartist
Instagram: /nutritionartist
Facebook: /nutritionartistRD
Feedback & Connect
Subscribe to My Instruction Manual on Apple Podcasts or on Android
Email: keith@myinstructionmanual.com
Keith on Twitter: @KeithMcArthur
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April 22, 2019
Becoming a Winner by Losing Everything
There’s a story in the Hebrew Bible — and the old testament of the Christian bible — about a cosmic bet between God and Satan.
The subject of their bet is a rich man named Job, who’s blessed with many children and servants. Job is also a devout worshiper of God.
As the chat in heaven, Satan tells God that job is only so pious because God has given him so much. So they decide to put the theory to the test. God allows Satan to take away Job’s wealth, kill his family, and take away his health by infecting him with boils.
Job’s faith in God waivers, but in the end, he stands by him, so God cures Job, brings his kids back to life, and restores his life.
I was reminded of it when reading Michael Levitt’s book 369 Days, How to survive a year of worst case scenarios.
Over the course of a year, Michael lost his health, his job, his house and his car. While there isn’t the religious parallel, Michael found that this year of loss did help him to become a stronger, more grateful person.
Michael is my guest in this episode of the My Instruction Manual podcast. Listen here:
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Episode 67 Show Notes
[00:00] Welcome and Intro
[2:20] Featured interview with Michael Levitt
Michael is author of 369 Days: How to Survive a Year of Worst Case Scenarios and he hosts the Breakfast Leadership podcast.
In this conversation, Keith and Michael discuss:
How Michael got everything he wanted by age 40 — and it was slowly killing him
Michael’s heart attack
Michael loses his job and car
Why losing his house made Michael feel fully at peace
Why Michael feels like he need to lose everything in order to win
How the right morning routine sets up your day for success
[33:00] Michael’s Instruction Manual
1. What are the habits you maintain every day to stay happy and healthy?
Get a good night of restful sleep, exercise frequently, eat foods rich in nutrients + triage his calendar
2. What personal development book do you recommend?
Sometimes You Win. Sometimes You Learn by John C. Maxwell
3. Favorite personal mantra / inspirational quote
“A pessimist is an optimist with experience.” — Chuck Daily
4. What’s your one guilty pleasure?
The Monte Cristo sandwich from Branigan’s Irish Pub
5. When your time comes, how do you want to be remembered?
As somebody that survived a lot of lousy situations and came out of it better and made the world better by sharing those experiences.
Where to find Michael
Website: BreakfastLeadership.com
Podcast: Breakfast Leadership
Feedback & Connect
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Email: keith@myinstructionmanual.com
Keith on Twitter: @KeithMcArthur
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