Cold Exposure

Cold Exposure Contents I. What Cold Exposure Does II. The Søberg Research III. Brown Adipose Tissue Mechanism in Depth IV. The Mammalian Dive Reflex V. Cold Shock Proteins in Detail VI. The Cardiovascular and Metabolic Evidence VII. The Mental and Mood Effects VIII. Specific Cold Exposure Protocols IX. The Strength Training Timing Caveat X. The […]

Heat Exposure

Heat Exposure Contents I. What Heat Exposure Does II. The Laukkanen Finnish Sauna Research III. The Cardiovascular Evidence IV. The Dementia and Alzheimer’s Research V. Heat Shock Proteins in Detail VI. The Growth Hormone Research VII. The Mood and Stress Effects VIII. The Muscle and Recovery Effects IX. The Immune System Effects X. Specific Sauna […]

Thermoregulation Basics

Thermoregulation Basics Contents I. What Thermoregulation Is II. The Hypothalamic Thermostat III. The Two Main Response Systems IV. The Arteriovenous Anastomoses V. Brown vs White Adipose Tissue VI. Heat Shock Proteins VII. Cold Shock Proteins VIII. The Hormesis Framework IX. How Thermal Exposure Differs from Other Hormetic Stressors X. When Thermal Exposure Becomes Detrimental XI. […]

Thermoregulation Resources

Thermoregulation Resources Foundational Researchers in Thermal Physiology Vienna Brunt. University of Colorado Boulder. Passive heat therapy and endothelial function. The 2016 Journal of Physiology work documenting improvements in flow-mediated dilation, arterial stiffness, and blood pressure after 8 weeks of passive heat exposure. Brunt, V.E., Howard, M.J., Francisco, M.A., Ely, B.R., & Minson, C.T. (2016). Passive […]

The Emotion Rabbit Hole

The Emotion Rabbit Hole Contents I. The Stigma Around Emotions II. The Intuition Question III. Overcoming Self-Sabotage IV. LeDoux’s Survival Circuits in Depth V. The Stress Architecture (After Huberman) VI. The Cortisol and Adrenaline Picture VII. Stress Inoculation and Hormesis VIII. The Threat Reflex and Fear Conditioning (Sapolsky) IX. Testosterone, Estrogen, and Emotional Reactivity X. […]

Therapy Time

Therapy Time Contents I. What Therapy Is, and What It Isn’t II. The Brief History III. The Common Factors Research IV. The Major Therapeutic Approaches V. Where Modality Differences Do Matter VI. Pharmacological Treatment VII. Psychedelic-Assisted Therapy VIII. How to Choose a Therapist IX. What Good Therapy Looks Like X. The Warning Signs XI. When […]

Emotional Regulation

Emotional Regulation Management Contents I. What Regulation Actually Is II. The Gross Process Model III. Building Interoceptive Awareness IV. Emotional Granularity: The Labelling Work V. The Pause VI. Cognitive Reappraisal VII. The Cognitive Distortions Catalogue VIII. Distress Tolerance IX. Response Modulation: Body-Based Interventions X. Identifying Others’ Emotions XI. Empathy Properly Distinguished XII. Expression Management XIII. […]

Emotion Basics

Emotion Basics Contents I. What Emotions Are and What They Aren’t II. A Brief History of How We’ve Thought About Emotions III. The LeDoux Survival Circuits IV. Panksepp’s Seven Primary Emotional Systems V. Barrett’s Constructed Emotion Theory VI. Where they Disagree VII. The Neurobiology VIII. The Multistate Hierarchical Model: How a Feeling Gets Assembled IX. […]

Emotional Regulation Cheatsheet

Emotional Regulation Cheatsheet Contents I. Quick Reference Index II. Foundational Practices III. In-the-Moment Acute Regulation IV. Reappraisal Techniques V. The Cognitive Distortions Quick Reference VI. Distress Tolerance Practices VII. Body-Based Interventions VIII. Practices for Specific Emotions IX. Relational PracticesX. Practices for Daily Life XI. When You’re Stuck XII. Trauma-Sensitive Modifications XIII. Apps and Tools XIV. […]

Emotion Resources

Emotion Resources The Emotional Regulation section tried to do what most cultural conversations about emotion fail to do: engage with emotion empirically, honestly, and without picking tribal sides on the contested questions. The dominant cultural framings have all failed in particular ways. The wellness industry treats emotion as something to fix through positivity. The therapy […]