In this episode, we discuss strategies for managing and reducing alcohol cravings, uncovering alternative pathways to satisfy the deeper needs that fuel them.

Today, we delve into 11 needs, exploring alternative actions to address each:

1. water
2. nutrition
3. social connection
4. sex
5. touch
6. movement
7. sleep
8. feeling of possibility, novelty, chaos, & adventure
9. stimulation (light, sound, etc.)
10. stress reduction and calm
11. goals/projects

Listen in to discover your hidden needs and other healthier ways to satisfy them, ultimately diminishing the urge to drink and granting you greater freedom in how you choose to live.

RESOURCES:

COMMUNITIES:
- Alcoholics Anonymous
- Tribe Sober

ENTERTAINMENT
- Six Flags Magic Mountain (amusement park)
- Memento (movie)

SCIENCE VOCAB:
- basal ganglia
- intercostal muscles
- mesolimbic pathway
- prefrontal cortex
- striatum
- substantia nigra
- ventral tegmentum

In this episode, we're joined by Osinakachi Akuma Kalu, the founder of TAFFD's, dedicated to enhancing health and biological longevity for Africans through educational initiatives. He's also an author, futurist, musician, and speaker.

Our discussion centers on traditional African health practices, mindsets, and tools, covering: social connection, community, movement, nutrition, farming, medicine, music, dance, language, metaphysics, morality & ethics, biodiversity, environmental factors, holistic living, and more.

We also discuss how Westernization has negatively impacted the health and longevity of Africans, across these various dimensions. History, politics, education, and big business are a big part of this. Some ways in which Africa is degenerating include: social isolation, fracturing of family and community, poor nutrition (e.g. processed foods and added sugars), environmental toxins, loss of religion and culture, and increasing use of chemicals and pharmaceuticals.

Osinakachi aims to reconnect Africans to their ancestral roots, returning to a time marked by robust health, longevity, strong social bonds, community, safety, trust, empathy, vulnerability, natural exercise, biodiversity, nutritious food, and a mindset that values such. We must redefine wealth, prioritizing health and social cohesion over money, comfort, and convenience. While traditional practices like farming and open dwellings may be disappearing, education and hard work can help revive some of the positive aspects of Africa's heritage.

The principles, practices, and mindsets discussed in this episode can be applied to your individual life, relationship, family, or community, regardless of your location in the world.

*Connect with Osinakachi*
LinkedIn: /osinakachi-akuma-kalu
Facebook: /authorOsinakachi
website: taffds.org

RESOURCES

MUSIC IN AFRICA
- African Traditional Music (ATM)
- Afrobeats
- Amapiano
- Bongo Flava
- Highlife

PEOPLE
- Aristotle
- Feta Kuti
- Izu Marcel Onyeocha
- Ludwig Wittgenstein
- Martin Buber
- Plato
- R.L. Stine

VOCABULARY
- assimilation
- association
- Berlin Conference
- Igbo
- Ohafia War Dance
- Omenala
- palm wine
- Scramble for Africa
- Ubuntu
- Zulu

Josh Sackman, cofounder and president of AppliedVR, joins us today to talk about pain management using virtual reality (VR). We discuss the bio-psycho-social dimensions of pain, and how to manage and reduce it accordingly.

Some of the evidence-based tools and features discussed include: breath (e.g. box, 4-7-8, Wim Hof, diaphragmatic breathing, etc.), visualization, social connection, mindfulness & meditation, distraction & attention control, movement & interactivity, presence & immersion, sleep, biofeedback, interoception-building practices, acceptance and commitment therapy (ACT), cognitive behavioral therapy (CBT), pain education, grit & resilience, voice, and various other self-regulatory techniques.

Although VR has proven benefits for the reduction and management of both acute and chronic pain, the goal of today's episode is to teach you principles, practices, and skills that you can use anywhere and anytime, with or without the headset.

We discuss the various benefits of VR, how it compares with opioids and other existing therapies and technologies, common hurdles that VR helps overcome (e.g. accessibility, availability, affordability, complexity, enjoyability), pain's connection and interference with other facets of life (e.g. sleep, social interaction, mood, etc.), and how to find more peace, stability, and calm amidst your pain.

**CONNECT & LEARN MORE**
Josh's LinkedIn: /joshsackman
company (AppliedVR) website: appliedvr.io
product (RelieVRx) website: relievrx.com
Instagram: @appliedvr
LinkedIn: /appliedvr

RESOURCES

BOOKS
- Breath by James Nestor

COMPANIES, SCHOOLS, & ORGANIZATIONS
- ByteDance
- International Association for the Study of Pain (IASP)
- Stanford University
- University of California, Berkeley
- University of Washington
- USC
- Virtual Human Interaction Lab (@Stanford)

PEOPLE
- Albert "Skip" Rizzo
- Andrew Weil
- Beth Darnall
- Bob Jester
- Hunter Hoffman
- James Nestor
- Jeremy Bailenson
- Matt Walker
- Sean Mackey
- Wim Hof

PODCASTS
- Huberman Lab
- Dr. Sean Mackey: Tools to Reduce & Manage Pain (1/15/2024)
- 6-part sleep series with Matt Walker (4/3/2024 ~)
- The Matt Walker Podcast

Learn more at: appliedvr.io