Move The Chains Podcast | Unlocking Your Full Potential with Ryan Munsey

Latest Episodes:

BHP 095: Andy Mant | BLUblox, Sleep, Blue Light and Light Hygiene Oct 22, 2020

Show notes

Andy Mant is the Founder and Director of BLUblox, and he's on the BHP this week to help us understand and navigate the impact light has on every cell in our body.

I'm aware that blue light and blue blocking glasses can be an overplayed topic.

Trust me, this isn't your run of the mill blue light podcast and Andy is not your typical entrepreneur trying to make a quick buck on a slow to die fad. Light has profound impacts our lives. In fact, every cell in our bodies is impacted by light. Light drives our hormones and circadian rhythms.

In this fascinating chat, we tap into Andy's wealth of knowledge to make this topic easy to understand, and more importantly, provide us with powerful and easy to implement solutions so we can restore our natural circadian rhythms and optimize our sleep, health, recovery and performance.

We'll cover:

How light impacts every cell in our body, the hormones affected, and more
Circadian rhythms and how to work with them/restore them
What is blue light, where does it come from and how/why does it disrupt sleep?
How to tell if your blue-blocking glasses are even blocking light in the proper spectrum (400-550nm)
Tips to improve sleep quality
BEYOND sleep - light impacts on anxiety, headaches, depression, and more - AND how to create optimal light patterns throughout your day
Should we wear blue-blocking glasses in the morning too?
The best time to use red light and infrared saunas
New studies on the way light impacts blood sugar and glucose metabolism
And more!

PRESS PLAY to tune in.

Links & Resources

BLUblox.com <--- SAVE 15% w/ code BHP
- How To Turn Your iPhone Screen Red
- How To Test Blue Blocking Glasses
BLUblox on YouTube
- Why Sunrises Are Important
- Blue Blocking Glasses Light Spectrum Test
Blue Light increases consumption of sweets in rats
Green light (but not red light) at night impairs glucose tolerance
Humane Tech's Take Control Guide
Screen Filters:
- f.lux
- Iris
Move the Chains Journal
The Pursuit

Follow Ryan & The BHP

Ryan Munsey | Website | Instagram
Better Human Project on Instagram
Master Your Mind Online Course
F*ck Your Feelings on Amazon or Audible

BHP 095: Andy Mant | BLUblox, Sleep, Blue Light and Light Hygiene Oct 21, 2020

Show notes

Andy Mant is the Founder and Director of BLUblox, and he’s on the BHP this week to help us understand and navigate the impact light has on every cell in our body.

I’m aware that blue light and blue blocking glasses can be an overplayed topic.

Trust me, this isn’t your run of the mill blue light podcast and Andy is not your typical entrepreneur trying to make a quick buck on a slow to die fad. Light has profound impacts our lives. In fact, every cell in our bodies is impacted by light. Light drives our hormones and circadian rhythms.

In this fascinating chat, we tap into Andy’s wealth of knowledge to make this topic easy to understand, and more importantly, provide us with powerful and easy to implement solutions so we can restore our natural circadian rhythms and optimize our sleep, health, recovery and performance.

We’ll cover:

How light impacts every cell in our body, the hormones affected, and more
Circadian rhythms and how to work with them/restore them
What is blue light, where does it come from and how/why does it disrupt sleep?
How to tell if your blue-blocking glasses are even blocking light in the proper spectrum (400-550nm)
Tips to improve sleep quality
BEYOND sleep – light impacts on anxiety, headaches, depression, and more – AND how to create optimal light patterns throughout your day
Should we wear blue-blocking glasses in the morning too?
The best time to use red light and infrared saunas
New studies on the way light impacts blood sugar and glucose metabolism
And more!

PRESS PLAY to tune in.

Links & Resources

BLUblox.com <— SAVE 15% w/ code BHP
- How To Turn Your iPhone Screen Red
- How To Test Blue Blocking Glasses
BLUblox on YouTube
- Why Sunrises Are Important
- Blue Blocking Glasses Light Spectrum Test
Blue Light increases consumption of sweets in rats
Green light (but not red light) at night impairs glucose tolerance
Humane Tech’s Take Control Guide
Screen Filters:
- f.lux
- Iris
Move the Chains Journal
The Pursuit

Follow Ryan & The BHP

The post BHP 095: Andy Mant | BLUblox, Sleep, Blue Light and Light Hygiene appeared first on Ryan Munsey.

BHP Shorts 081: UPDATE | We're Back! Oct 15, 2020

Show notes

We've been away for a few weeks, but we're back!

This BHP Short is a long overdue update to fill you on the latest happenings, new changes, and a preview of upcoming episodes.

In This Episode:

BHP Updates:
- Why I've been silent/what's happening
- New BHP Sponsorship
- Upcoming episodes
  - Andy Mant at BLUblox
  - Health Mates Saunas
  - Ry & Ry episodes:
    - Ryland's SF & CHI projects
    - Ryan's TRT experience
  - Brain Barney
  - Marcus Aurelius Anderson
  - and more... Send in your guest suggestions HERE
Decreasing social media usage
- Tips to regain control & establish a humane relationship with technology (Link to resource below)
What I've been working on:
- New written newsletter (paid subscription) The Pursuit
- The new Move The Chains Journal
Hunting season update/recap (3/3 so far!) with 2 elk hunts to go...
- New Business: Fuel The Pursuit with Mike Lum

Links & Resources

BLUblox.com
Humane Tech Take Control Guide
Move the Chains Journal
The Pursuit
Fuel The Pursuit partner Mike Lum: @huntfishharvestcook @you3_coaching

Follow Ryan & The BHP

Ryan Munsey | Website | Instagram
Better Human Project on Instagram
Master Your Mind Online Course
F*ck Your Feelings on Amazon or Audible

BHP Shorts 081: UPDATE | We’re Back! Oct 15, 2020

Show notes

We’ve been away for a few weeks, but we’re back!

This BHP Short is a long overdue update to fill you on the latest happenings, new changes, and a preview of upcoming episodes.

In This Episode:

BHP Updates:
- Why I’ve been silent/what’s happening
- New BHP Sponsorship
- Upcoming episodes
  - Andy Mant at BLUblox
  - Health Mates Saunas
  - Ry & Ry episodes:
    - Ryland’s SF & CHI projects
    - Ryan’s TRT experience
  - Brain Barney
  - Marcus Aurelius Anderson
  - and more… Send in your guest suggestions HERE
Decreasing social media usage
- Tips to regain control & establish a humane relationship with technology (Link to resource below)
What I’ve been working on:
- New written newsletter (paid subscription) The Pursuit
- The new Move The Chains Journal
Hunting season update/recap (3/3 so far!) with 2 elk hunts to go…
- New Business: Fuel The Pursuit with Mike Lum

Links & Resources

BLUblox.com
Humane Tech Take Control Guide
Move the Chains Journal
The Pursuit
Fuel The Pursuit partner Mike Lum: @huntfishharvestcook @you3_coaching

Follow Ryan & The BHP

The post BHP Shorts 081: UPDATE | We’re Back! appeared first on Ryan Munsey.

BHP 094: Patrick McKeown | Nasal Breathing to Improve Health, Fitness, and Sleep Sep 03, 2020

Show notes

Patrick McKeown, author of The Oxygen Advantage, joins us for a jam-packed hour where we cover everything from breathing basics, to masterclass and instructor level concepts that will help us:

Reduce breathlessness during physical exercise
Increase oxygen delivery to the brain
Improve sleep
Boost concentration
Regulate emotions & remain focused under stress
Support immunity & overall health, and more

We cover how something as seemingly simple as breath can impact so many areas of our lives, the ideal breath, BOLT scores (and how to improve them), improving sleep and brain function, and some breathing exercises to improve CO2 tolerance (simulate altitude training --> see below for instructions.)

PRESS PLAY to TUNE IN.

Links & Resources

Follow Patrick & Oxygen Advantage
- Website | Oxygen Advantage YouTube Channel | Oxygen Advantage on Instagram
The book: Oxygen Advantage
The Oxygen Advantage Masterclass
Paper on reducing viral load of COVID-19 with Nasal Breathing
Coronavirus Free Breathing Video on YT
How to Unblock Your Nose For Nasal Breathing
How to Measure Your BOLT Score
Nasal dilator - the Turbine on Amazon
MyoTape for taping the mouth at night

The Strong Breath Holding Exercise Patrick shared to increase CO2 tolerance/threshold:

** Healthy people only. Not for pregnant people. Not for those w/ High Blood Pressure **
EASY: Exhale and hold the breath (pinching nose) for 10-15 paces. Rest 30 seconds and breath normally. Repeat for 5 rounds.
- Great for mediation
- More stressed we are, the slower we walk
- Start with 10-15 paces, increasing paces over time as it gets easier (15, 17, 20, 22, 25,…)
HARDER: (this one is a stressor - realize this and account for it)
- Hold as long as possible. Walk, walk faster, jog, push for greater time, speed, and distances.
- First 6 breaths after the hold = Minimal (light) breathing (to increase length of hypoxic state)
- The take 12-18 "normal" breaths.
- Repeat 5 times
- Forced anaerobic state. Forces adaptations. IMPROVES ANAEROBIC CAPACITY

Follow Ryan & The BHP

Ryan Munsey | Website | Instagram
Better Human Project on Instagram
Master Your Mind Online Course
F*ck Your Feelings on Amazon or Audible

BHP 094: Patrick McKeown | Nasal Breathing to Improve Health, Fitness, and Sleep Sep 03, 2020

Show notes

Patrick McKeown, author of The Oxygen Advantage, joins us for a jam-packed hour where we cover everything from breathing basics, to masterclass and instructor level concepts that will help us:

Reduce breathlessness during physical exercise
Increase oxygen delivery to the brain
Improve sleep
Boost concentration
Regulate emotions & remain focused under stress
Support immunity & overall health, and more

PRESS PLAY to TUNE IN.

Links & Resources

Follow Patrick & Oxygen Advantage
- Website | Oxygen Advantage YouTube Channel | Oxygen Advantage on Instagram
The book: Oxygen Advantage
The Oxygen Advantage Masterclass
Paper on reducing viral load of COVID-19 with Nasal Breathing
Coronavirus Free Breathing Video on YT
How to Unblock Your Nose For Nasal Breathing
How to Measure Your BOLT Score
Nasal dilator – the Turbine on Amazon
MyoTape for taping the mouth at night

The Strong Breath Holding Exercise Patrick shared to increase CO2 tolerance/threshold:

** Healthy people only. Not for pregnant people. Not for those w/ High Blood Pressure **
EASY: Exhale and hold the breath (pinching nose) for 10-15 paces. Rest 30 seconds and breath normally. Repeat for 5 rounds.
- Great for mediation
- More stressed we are, the slower we walk
- Start with 10-15 paces, increasing paces over time as it gets easier (15, 17, 20, 22, 25,…)
HARDER: (this one is a stressor – realize this and account for it)
- Hold as long as possible. Walk, walk faster, jog, push for greater time, speed, and distances.
- First 6 breaths after the hold = Minimal (light) breathing (to increase length of hypoxic state)
- The take 12-18 “normal” breaths.
- Repeat 5 times
- Forced anaerobic state. Forces adaptations. IMPROVES ANAEROBIC CAPACITY

Follow Ryan & The BHP

The post BHP 094: Patrick McKeown | Nasal Breathing to Improve Health, Fitness, and Sleep appeared first on Ryan Munsey.

BHP 093: Scott Carney | The Wedge, Forgoing Comfort & Restoring Our Innate Resilience Aug 27, 2020

Show notes

Scott Carney is an investigative journalist and anthropologist who has worked in some of the most dangerous and unlikely corners of the world.

He is the New York Times bestselling author of What Doesn't Kill Us and his latest book, The Wedge explores our relationships with comfort, consciousness, and death while providing valuable tools to moderate our behaviors in the moments between stimulus and response, and to restore our innate resilience.

In this episode:

How our current lives are at odds with our biology (and what we can do about it)
"We've chosen the cleverness of our tools over the power of our bodies"
Using the The Wedge as a tool to master the moment(s) of choice between stimulus and response
How controlling our breath can boost our immune system
Why intentionally forgoing comfort is such a powerful practice
Accepting the inevitability of death
Scott Carney's Top Tips to
- Be Better
- Do Better

Links & Resources

Follow Scott:
- Website | Instagram
Scott's Books:
- What Doesn't Kill Us
- The Wedge: Evolution, Consciousness, Stress and the Key To Human Resilience
Wim Hof's Website
Wim Hof Breathing Tutorial
The Syndicate Podcast
Wild Things Podcast

Follow Ryan & The BHP

Ryan Munsey | Website | Instagram
Better Human Project on Instagram
Master Your Mind Online Course
F*ck Your Feelings on Amazon or Audible

BHP 093: Scott Carney | The Wedge, Forgoing Comfort & Restoring Our Innate Resilience Aug 26, 2020

Show notes

Scott Carney is an investigative journalist and anthropologist who has worked in some of the most dangerous and unlikely corners of the world.

He is the New York Times bestselling author of What Doesn’t Kill Us and his latest book, The Wedge explores our relationships with comfort, consciousness, and death while providing valuable tools to moderate our behaviors in the moments between stimulus and response, and to restore our innate resilience.

In this episode:

How our current lives are at odds with our biology (and what we can do about it)
“We’ve chosen the cleverness of our tools over the power of our bodies”
Using the The Wedge as a tool to master the moment(s) of choice between stimulus and response
How controlling our breath can boost our immune system
Why intentionally forgoing comfort is such a powerful practice
Accepting the inevitability of death
Scott Carney’s Top Tips to
- Be Better
- Do Better

Links & Resources

Follow Scott:
- Website | Instagram
Scott’s Books:
- What Doesn’t Kill Us
- The Wedge: Evolution, Consciousness, Stress and the Key To Human Resilience
Wim Hof’s Website
Wim Hof Breathing Tutorial
The Syndicate Podcast
Wild Things Podcast

Follow Ryan & The BHP

The post BHP 093: Scott Carney | The Wedge, Forgoing Comfort & Restoring Our Innate Resilience appeared first on Ryan Munsey.

BHP 092: Brian Call | Grit, Defending Public Lands, & Elk Hunting Tips Aug 20, 2020

Show notes

Brian Call is a hunter, conservationist, and public land defender.

His GRITTY YouTube channel and podcasts provide educational, entertaining, and inspirational content designed to enrich lives, encouraging us to dig deeper and go beyond our comfort level.

In this episode we dive into the complex topic of group vs individual identity, developing grit, hard work, honing new skills, perseverance, personal responsibility, and of course, we talk elk hunting strategies.

PRESS PLAY to TUNE IN to this great episode.

Links & Resources

Follow Brian:
- Website | Gritty Podcast | Gritty YouTube Channel | Instagram
How Do You Judge A Man? (Brian's GRITTY Episode we discussed in this podcast)
A sample of Brian's epic Public Land adventures: GRITTY Films

Follow Ryan & The BHP

Ryan Munsey | Website | Instagram
Better Human Project on Instagram
Master Your Mind Online Course
F*ck Your Feelings on Amazon or Audible

BHP 092: Brian Call | Grit, Defending Public Land, and Elk Hunting Tactics Aug 19, 2020

Show notes

Brian Call is a hunter, conservationist, and public land defender.

His GRITTY YouTube channel and podcasts provide educational, entertaining, and inspirational content designed to enrich lives, encouraging us to dig deeper and go beyond our comfort level.

In this episode we dive into the complex topic of group vs individual identity, developing grit, hard work, honing new skills, perseverance, personal responsibility, and of course, we talk elk hunting strategies.

PRESS PLAY to TUNE IN to this great episode.