6 JUN 2022 · Alex and Leon reflect on their entire Capstone project and how the self-care practices have persisted, impacted, and challenged them. Tello, Monique. “6 Self-Care Steps for a Pandemic - Always Important, Now Essential.” Harvard Medical School, Harvard Health Publishing, 16 Apr. 2020, https://www.health.harvard.edu/blog/6-self-care-steps-for-a-pandemic-always-important-now-essential-2020041619563

30 MAY 2022 · Alex and Leon reflect on their week of limiting or eliminating social media as best they can. They discuss the importance of cultivating one's feed for encouragement rather than comparison. Hunt, Melissa G., et al. "No more FOMO: Limiting social media decreases loneliness and depression." Journal of Social and Clinical Psychology 37.10 (2018): 751-768.

23 MAY 2022 · Leon and Alex talk about how they've implemented personal growth in their self-care journey: Alex by taking a Mindful Self-Compassion course at NUNM and Leon by independent journaling, expression of gratitude, and YouTube Guided Meditations. https://chrisgermer.com/mindful-self-compassion-msctm/ https://self-compassion.org/ Sharma, Hari. “Meditation: Process and effects.” Ayu vol. 36,3 (2015): 233-7. doi:10.4103/0974-8520.182756

16 MAY 2022 · Leon and Alex discuss their practices regarding sleep and how to implement self-care with sleep. Lichtenstein, Gary R. “The Importance of Sleep.” Gastroenterology & hepatology vol. 11,12 (2015): 790. Peever, John, and Patrick M Fuller. “Neuroscience: A Distributed Neural Network Controls REM Sleep.” Current biology : CB vol. 26,1 (2016): R34-5. doi:10.1016/j.cub.2015.11.011

9 MAY 2022 · Leon and Alex reflect on their practices for Nutrition this week and correlate these to past courses and research. From our Immunology Course: https://www.mymicrobiome.info/microbiome-diet-nutrition.html Nelson, Joseph B. “Mindful Eating: The Art of Presence While You Eat.” Diabetes spectrum : a publication of the American Diabetes Association vol. 30,3 (2017): 171-174. doi:10.2337/ds17-0015

2 MAY 2022 · Leon and Alex discuss their experience of The Embody Lab's Healing with Nature: Embodiment and Ecopsychology virtual seminar on April 24th, 2022. They also reflect on their own individual practices relating to nature exposure. Chevalier, Gaétan et al. “The Effects of Grounding (Earthing) on Bodyworkers' Pain and Overall Quality of Life: A Randomized Controlled Trial.” Explore (New York, N.Y.) vol. 15,3 (2019): 181-190. doi:10.1016/j.explore.2018.10.001 Berman, Marc G et al. “Interacting with nature improves cognition and affect for individuals with depression.” Journal of affective disorders vol. 140,3 (2012): 300-5. doi:10.1016/j.jad.2012.03.012 https://www.theembodylab.com/schedule/1-day-summit-embodiment-and-ecopsychology?utm_source=EDM-Kajabi&utm_medium=1-DAY-SUMMIT&utm_campaign=APRIL Delaney, Megan. “The Thoughtful Counselor - EP46: Eco-Therapy - The Healing Potential of Nature in Counseling with Megan Delaney.” Stitcher, The Thoughtful Counselor, 19 July 2017, https://www.stitcher.com/show/the-thoughtful-counselor/episode/ep46-eco-therapy-the-healing-potential-of-nature-in-counseling-with-megan-delaney-50831039

23 APR 2022 · Leon and Alex reflect on the Pure Barre class they took and discuss their own exercise routines. https://www.purebarre.com/about Warburton, Darren E R et al. “Health benefits of physical activity: the evidence.” CMAJ : Canadian Medical Association journal = journal de l'Association medicale canadienne vol. 174,6 (2006): 801-9. doi:10.1503/cmaj.051351

16 APR 2022 · Introduction to Leon and Alex as they discuss the purpose of the podcast. Abou Chaaban, Dima. Re-Train Your Brain With Self-Care. YouTube, TEDxUNBSaintJohn, 30 Oct. 2019, https://www.youtube.com/watch?v=cohKoXx4jgg Murphy, Rebecca B. “The Importance of Self-Care during COVID-19 Pandemic.” Valdosta State University, The Bonfire, 15 Apr. 2020, https://blog.valdosta.edu/blog/2020/04/15/the-importance-of-self-care-during-covid-19-pandemic/