#12: Alpha males, depression and communication

Your weekly round-up of wisdom, habits, inspiration and practical solutions, including 4 easy steps to be able to explain anything to anyone.
#12: Alpha males, depression and communication
Welcome to issue #12 of The Power Up, the curated email magazine from Man Body Spirit. 

Every day I scour the Internet in search of wisdom, habits, inspiration and practical solutions to help improve the mental, physical and spiritual wellbeing of our readers, curating the best bits together in this neat little package – and delivered direct to your inbox. 

For many of us the festive season is in full swing, but I well understand that Christmas brings its own challenges for some, whilst others would rather avoid it all together. So I’ve tried to stay consistent to the usual format, with just a light sprinkling of festivity.

So whether you’re a Secret Santa, or wish you were away in a manger at this time of year, I hope you find something of interest. Enjoy.
Redefining the term ‘Alpha Male’
We start this week with a reconsideration of the term ‘alpha male’.

Hopefully most men today have evolved from the animal kingdom definition, where far more primitive traits are desirable for the advancement of the species – many of which are anti-social and toxic when applied by humans in modern society. So it’s time for an updated understanding, which this piece offers. 

What do you think characterises an alpha male as we enter the year 2020?  Read on for some suggestions.
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Mind
Video: This could be why you’re depressed or anxious
In this moving TED talk, journalist Johann Hari shares fresh insights on the causes of depression and anxiety from experts around the world – as well as some exciting emerging solutions. 

“We live in a machine that is designed to make us forget what is important about life,” Hari says. A quote that seems especially relevant this week.

“Your depression is not a malfunction. It’s a signal,” he continues.

“We need to start listening to these signals because they are telling us something important.”
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Body
Youtube Yoga: Yoga For Hips (50 Minute Flow)
This week I was travelling for work so needed a morning workout I could do from my (amusingly tiny) hotel room. 

Like many men, I have pretty tight hips, so this 50 minute follow-along yoga flow was exactly what I needed to limber me up in the mornings and give a little love to my travel-weary limbs.  

If you’re somehow under the misconception that yoga isn’t a proper workout, then on the same Youtube channel, Yoga Dose, try this Yoga for Weight Loss by CC and see if you aren’t begging for a break halfway through. 

Plus read this article from the Man Body Spirit blog on 10 Major Benefits of Yoga for Men
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Spirit
Invest in yourself this Holiday Season
As I mentioned at the top, the holiday season can take its toll on us.

For many of us Christmas means one get-together after another, staying ‘switched-on’ for lots of conversations with colleagues and family we don’t usually spend a lot of time with, and overindulging on rich, but delicious food and drinks. 

All of this can take a lot out of us. So instead of burning the candle at both ends and paying the price of exhausted days after long, boozy nights, why not give yourself the gift of self-care this year? 

Here are a collection of tips from the Man Body Spirit blog for investing in yourself this holiday season.
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Bonus content
How to explain anything to anyone: 4 steps to clearer communication
I was relieved to read this and discover it isn’t just me that has witnessed people’s eyes glaze over whilst I’m in the middle of explaining something to them.

Nor should I feel stupid if I’m struggling to follow something someone else is explaining to me. 

It turns out there is an art to clear communication, and an easy-to-follow four-step process. And who doesn’t love an easy-to-follow process? 

In this fascinating read from TED’s ‘How to be a better human’ series, physicist and TED speaker Dominic Walliman shares his 4 killer tips for communicating any subject – no matter how complex – to anyone. 
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The 50 greatest Christmas songs – ranked!
OK, so if you’re not a Christmas fan then you can tune out now. Thanks for reading and see you next time.  

But if you’re still here then it’s time to reach for your Spotify because the Guardian have ranked the greatest Christmas songs ever! 

So whether you’re preparing for a holiday road trip or creating a party playlist, maybe you want to buff up on some pop trivia for the office Christmas quiz, or you need some ammunition to end that annual debate with Dave from the pub, this list counts down the all-time best festive numbers, from the Waitresses to Slade, to Wizzard and Mariah Carey! 

“All I want for Christmas is Yooooooooooooo.” 
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Visit ManBodySpirit.com
“Who looks outside, dreams; who looks inside, awakes.” 

Carl Jung
Thanks for reading, I hope you found some great value within this week’s edition. If so, please pass on a recommendation to your friends. If not, then please give me feedback on what more you would like to see. See you next time, Adam.
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