Solutions Manual Podcast

We are thrilled to welcome Dr. Yi Song, practitioner of “regenerative healing”. Dr. Song was raised in Beijing in a 17-generation medical family and trained in Pathology at Brown University. She has run a holistic clinic" in Boston since 2004 and founded the Zenerchi Retreat in Colombia in 2018 where she trials not yet approved therapies. Integrating stem cells, Traditional Chinese Medicine, and a...

You’ve probably heard before that “growth happens outside the comfort zone”. And this is true – at work, at home, and in life. But how often do we actually step out of that comfort zone? We teach and watch our kids and animals fall, learn, and get back up again. Occasionally we might have coaches who might get an extra rep or journal entry out of us. But what happened to those everyday moments of...

What can samyal (Tamil for “cooking”) and cricket teach us about life’s universal challenges? As Sasi Krishnan puts it – well, everything. In our next episode, we speak with Sasi, a cookery teacher, speaker, and recently published author on how lessons learned in the kitchen can transform how we approach the uncertainties and stresses of life. She speaks about her own lived experience, how we can...

Join us as we explore the deep connections between physical performance, cognitive resilience, and emotion regulation. Drawing from Sara’s lifelong background in sport and physical performance coaching, our discussion examines how athletic principles apply not only to elite performance, but also to everyday health, longevity, and mental wellbeing. This episode is packed! * How sport shapes resilie...

Imagine how different our personal and professional lives will be when menopause is addressed for the people first? Our next conversation is with Vicky Mose, founder of Imagine How and one of the UK’s leading trainers and advocates for menopause support for the workforce. We talk about how menopause is a people risk first and a business-critical issue. With the recent UK legislation change, menopa...

Our next guest is Johnny Els, founder of TruFit academy and human performance coach for veterans, triathletes, and entrepreneurs going through life transitions. Johnny shares his transition from grueling collegiate sports to helping others build sustainable habits without extreme changes. In this episode we talk about identity, getting to the emotional driver of your “why”, why taking care of your...

Sleep is the most overlooked foundational pillar of health and performance. This is paradoxical since nothing in human biology operates independently of sleep . Come with us into this episode where we discuss all things sleep and how to master your slumber: * Myths and misunderstandings of sleep * Sleep deprivation as the cultural badge of honour * Dr Matt’s personal insights and experiments with...

Awie combines human movement science with evidence-based practice for helping people move beyond recovery and into thriving. This conversation is packed with a different view on health, longevity, clearer thinking, and personal development. We cover: * Exercise as medicine ; and why the rest of the world is paradoxically behind * How personal drivers influence how we help others * The importance o...

We continue our conversation and cover the pharmaceuticals that, if used properly , could be helpful tools in breaking repeated behavioural loops and building new lifestyle habits. Unfortunately, they are rarely used that way. This is especially concerning since they have effects on your cognitive health and long-term performance. In this Solutions Manual Short , we talk specifically about what GL...

In this Solutions Manual Short, we talk about the all-too-familiar loops and downward spirals that happen when we only manage symptoms and not make small changes to what’s underneath. We talk about the cycles of sleep deprivation, supplementation, and taking the “easy” pill that keep us from feeling better and getting healthy – and some simple things to do to break those loops . Please subscribe,...

In this episode about dogs, we non-directly cover common challenges that humans face: lack of confidence, attitudes towards stress, how to use (and when not to use) rewards, anxiety, consistency, behavioural change, trust, trauma, the need for clarity, non-verbal communication, relationships, self-discovery, happiness, the important of setting boundaries … and many more! We even discuss… cats! Can...

In this Solutions Manual Short, we simplify the physiology of overwhelm and the four ways it gets mislabeled (and mistreated) for most people who just need a reset. We give you a body-mind solution for when you are in overwhelm and tips for your future self. Please like, comment, and share with your favourite humans. Let’s dive in. Further reading Small Steps: When a Step Backwards is Actually a S...

We are joined by Phill Tarling, The Image Coach and acclaimed stylist to high profile and executive men for the last 30 years. Our conversation is a journey through: · Image and its impact on credibility, confidence, and long-term success · The total transformation that can happen when a man is expertly styled · The science behind cognition, clothing, and performance · Quick wins anyone can implem...

In this very special episode, we sit down with Abby Payne, Screen Time and nervous system coach, registered nurse, and creator of the Digital Detox Program—a science-backed, spiritually grounded program that helps overwhelmed professionals rebuild a healthier relationship with their devices. Abby shares her personal story of scrolling and screen time addiction at the height of Covid as an ICU nurs...

Dr James Morris, alcohol and addiction specialist, researcher, and author of the Alcohol Policy UK guidelines, speaks with us in this important episode about the social, environmental, and psychological impacts on alcohol normalisation and consumption. James shares his own personal experience of sobriety and the keys to changing behaviour for health: small steps . This episode flies by and blends...

Welcome Richard Waldman, founder of Brainyites and author of “Your Guide to a Better Way of Thinking” on this special episode of the Solutions Manual. Richard is a life coach, pastor, veteran, speaker, and author with decades of experience helping others through mental health crises. Our conversation takes us through some profound truths about the chatter in our heads, negative self-talk, judgment...

We are very pleased to welcome Dr Kate Bancroft, Research Fellow at the University of Oxford’s Institute of Population Ageing, for the third episode of our Built for More miniseries. Her primary research applies advanced geospatial modelling to analyse the distribution and accessibility of health and social care services and assets across Oxfordshire. Kate currently works in gerontology but previo...

Here’s a little tough love for all of our procrastinators: you need less lies and less excuses. In this Solutions Manual Short, we give you three simple tips to break your procrastination loop right now and to start enjoying your life without the panic or extra pressure. Links: Quick Tips Series (9/30): Procrastination Life doesn’t come with a solutions manual – so we made one! The Solutions Manua...

Our conversation is packed with relatable strategies and learnings for pursuing a path of purpose, taking feedback, the importance of networking, an approach to lifelong learning, and how to balance life, work, family, and health. We also talk about what to do in difficult moments of uncertainty, self-doubt, and testing. This episode highlights Sheuli’s brilliance as a mentor, business leader, med...

Everyone falls into the trap of knowing – thinking that the more you know about something, the more likely you are to have the ability to do it, but without actually doing it. Without doing, competence and confidence become illusions, never having any real world outcome. In this Solutions Manual Short , we give real examples of this – from flying planes and surgeries, to public speaking and exerci...

Perfectionism usually stems from learned behaviours in childhood that prevent your adult brain from taking action or doing meaningful things. There are solutions to address this! Listen for more and test it out. Links: Quick Tips Series (7/30): Perfectionsim Extra Effort Makes you Worse at Your Job (long read) Get full access to Solutions Manual at zatonski.substack.com/subscribe

Welcome to our new Unlocked Leadership mini series! In these candid conversations, we speak with some of the most successful leaders about their career development, turning points, and strategies for sustainable success. Our first guest is Cristina Hallinan who embodies true leadership in her personal and professional life. Over the past twenty years, she has served in various roles with the globa...

Are you a people pleaser or know someone who is? Maybe a colleague, manager, cousin, or friend? People pleasing is a fear-based response that is detrimental to the people pleaser and to those around them. There are solutions to address this! Listen for more and test it out. Links Quick Tips Series (4/30): People Pleasing Do you know someone who would benefit from listening to this episode? Be kind...

🥳 Today we celebrate our 1st Birthday! 🎂 Here are some of our achievements from the last 12 months! 📅 📒 2,000+ regular readers of our Solutions Manual 🤝 1000+ hours learning, reading, writing, certifying 🌍 100+ clients in 10 countries 🎧 800+ people (on average) listening to our 20 podcast episodes 👩‍🎓 5 conferences 🧑‍💼 2 high-impact workshops 📻 2 guest podcast appearances 🕸️ 1 new webs...

We were thrilled to speak with Dr. Dani Hristova , physician, researcher, and fierce advocate for women’s health and menopause management. In this episode, Dani shares her personal story on her mother, her own early menopause, and the turning point for her as clinical researcher when she spoke to hundreds of women suffering and losing their mental , emotional , and physical wellbeing. It’s powerfu...