Solutions Manual Podcast

Join us for this casual conversation of our own reflections on what small lifestyle habits and experiences had the biggest impacts. We reflect on the long-term benefits that learning, reducing alcohol, movement, and stillness have had in our personal lives. What’s the best thing you ever did for your brain? Get full access to Solutions Manual at zatonski.substack.com/subscribe

We are pleased to host Jane Tarrant, renowned breathing habits specialist, speaker, and educator dedicated to helping people unlock better health, performance, and emotional resilience through the power of functional breathing. Fuelled by her own journey of learning to breathe well and guided by her unquenchable curiosity and love of learning, Jane helps people recognise unhelpful breathing patter...

The prevalence and severity of the decline of mental wellbeing has continued to increase over the last two decades, with rates of reported mental wellbeing concerns nearly double for women compared to men. The widespread use of AI and its consistently reported negative impacts on human cognitive performance contributes significantly to this decline. In this unscripted, open conversation, we summar...

We speak with Sarah Vizer who overcame burnout and transformed her health and career – before it was too late. She now inspires others to redefine success, prevent burnout, and build enduring careers as an author, speaker, and acclaimed executive coach. In this episode, we dive into: * The importance of knowing ourselves and setting healthy boundaries * What is often missed in burnout, chronic fat...

There are tons of well presented, visually-appealing posts on LinkedIn these days around leadership. The infographics are sharp and colourful and pristine and full of “information” that gets thousands of engagements. But as clean and packed full of advice as these posts are... are they helpful? LinkedIn is an expansive platform for networking, sharing content on tons of topics, engaging in discuss...

In this episode, our friend Freya shares her deeply personal experience, and her journey from addiction to and through sobriety. We talk about the beneficial impacts of stopping poisoning your brain with alcohol on physical and mental health, Freya’s turning point, how to get help, what to do when alcohol withdrawal becomes a medical emergency, and how to navigate the changes that come with being...

We recently asked the people in our networks on LinkedIn what their biggest obstacle to their professional growth is, and the responses were very insightful... 1. Too many competing priorities 2. Fear , anxiety, and self-judgment 3. Lack of a support system In this episode of the Solutions Manual podcast, we address #3 and talk about what a support system is, common assumptions and mistakes people...

This episode was recorded without overthinking. Just a real story with real solutions to help your brain work with you. Follow us, subscribe, and share with your favorite brain. Links : Surgeon's guide to overthinking Further reading: Visit zatonski.substack.com for downloadable documents with further reading. 1. Gender Differences in the Cortical Distribution of Corpus Callosum Fibers : Research...

Dr. Julie Miwa, neuroscientist and founder of the NeuroSalon, speaks on the Solutions Manual about neuroplasticity and how to build a better brain. In this conversation, we talk about: - Why neuroplasticity matters, how to make better decisions, how to problem solve, how to improve your attention, and retain cognitive power later in life, - Why nicotine is bad for cognition, - The benefits of enga...

Burnout impacts more than the individual and its impacts can last for years after recovery. We review the six (6) universal causes of burnout and the solutions for short- and long-term recovery and prevention for you and those closest to you. * Work Overload (too much work; poor time management skills; low competency) * Lack of Control (micromanagement, work below skill level) * Insufficient Rewar...

In this very special episode, we speak with Dr. Seth Toback, physician and pharmaceutical industry executive and continue the conversation on the use (or misuse) of medications for #weightloss like #semaglutide, #tirzepatide, or the new #retatrutide.  We talk about the science, eating and exercising for longevity, and learn some important insights from Seth’s own personal health journey.  Listen o...

What is cognitive performance? It is your brain’s ability to perform – think, conceptualise, reason, make decisions, and handle mental load. Just like physical performance, it requires a reserve, time, and rest to strengthen. When you are physically weak, you train the muscle – add load, break it down, build it back up, and rest in between. The same is true for your brain! In this Solutions Mini e...

In this special episode, Sal shares his weight loss story and his strategies for losing and keeping more than 50 lbs (22 kg) off for the last fifteen years. This conversation also touches on: * Exercise for enjoyment, accountability, longevity, and helping others * The relationship between longevity and unlocking your physical and mental potential * The science of Zone 2 workouts and the benefits...

In this episode, we respond to audience questions on all things sugar and artificial sweeteners and what the data (or lack of) show. We talk about the answers to: * What is sugar, exactly? Why do we crave it? * What are artificial sweeteners? * How do we metabolise sugars? * What are the relationships between sugars or sweeteners and diseases? * What are the dietary recommendations? Email us at in...

In this episode, we answer, discuss, or debunk... * Drinking – good or bad for health? * What are the impacts of alcohol on the body and body composition? * What supplements can I take to help alcohol be metabolised? * What are the relationships between alcohol and the pillars of longevity? * Sleep, heat, creativity, tolerance – myths? * What do we recommend? Share with someone you care about that...

Five years ago, Phil was almost 600 lbs (270 kg) and had over 60% body fat.  Today, he’s under 250 lbs (112kg) and close to his goal of 15% body fat.  In this very special episode, Phil shares his incredible story, lessons learned, his strategies for mindset reframing for his own longevity, and advice for others.  Our conversation takes us through a few key points:  * It can’t be done for you.   ...

In this episode, we talk a little technical and summarise: ·      The major hormones involved in regulating blood sugar and metabolism ·      The original semaglutide SUSTAIN Phase 3 trial in diabetes patients and its expansion to use for weight loss ·      The general mechanisms of GLP-1 inhibitors ·      Why discontinuing medicine long-term can be desirable for non-diabetics and what happens aft...

Join us for the first of a multi-part discussion on burnout.  In this episode, we talk about: ·      Progression of physical and emotional symptoms in a personal story ·      The critical phase of self neglect (and why it shouldn’t be neglected) ·      The prevalence of burnout between different generations ·      Why taking a vacation may make burnout worse ·      A few immediate steps to take So...

Welcome to the first Solutions Manual podcast episode! Meet Drs. Sara and Maciej, co-founders of Solutions Makers Ltd , and experts in tailored longevity planning who help people at the edge of burnout get their personal and professional lives back on track. These conversations are where we speak about our experiences, others’ stories, get into the science, and provide solutions that work. Disclai...