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Hello Everyone:

Our Music & Wellness concert/talks are enjoyable and inspiring. This booklet
will help everyone - and not just those who are attending one of our music-and-
wellness events - learn how to better understand the naturally therapeutic
interplay between health and music.

Our lectures include various topics - diet, stress, exercise, and the brain. One of
our popular presentations is Music and the Brain. We discuss how to build a
better brain and nervous system - at any age - and prevent the common
deterioration seen in aging. We incorporate music therapy, playing specific songs
throughout the talk to teach how music stimulates all areas of the brain. We
further demonstrate a unique form of biofeedback that helps control stress and
improves physical balance.

These lectures and musical events are often hosted in private homes, local clubs,
and small theaters. House concerts are becoming big in this country, offering a
much more intimate venue than your typical auditorium.

We hope to see you at one of our events one day, or stop by our website
www.philmaffetone.com for more reading about health, fitness, music, and
wellness.

Phil & Coralee



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Why Music Matters:
Beyond Mental and Emotional Health


The simplest of reasons why we love music is because how nature built our brains
millions of year ago. The body is neurologically nourished by music, much like
a natural diet builds ones health.

Biologists have long known the importance of musics foundation in human
health. It has played a key role in our species rising to dominance. In particular,
and what separates humans from other animals, our large and highly functional
emotional brain has developed with the help of complex music. Some of the
earliest musical instruments, such as the simple flute, are over 30,000 years old.

Not only did the human brain have music long before traditional language, it was
the universal language, one that all animals share. And neurologists and
psychologists know that music is one of the few thingsperhaps the only one
that can stimulate all parts of a humans complex brain.


Scientists are now able to map the mind, using color imaging, down to each nerve fiber in the
brain. Like memory, the music centers of the brain dont exist because they encompass the
whole brain.


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Clinicians in all fields of healthcare have paid attention too. Beginning about
5,000 years ago, music came forth as a potent therapy for treatment of illness and
disease, and prevention. Music therapy helps not just the brain, but immunity,
muscles, digestion, stress and many other bodily functions as well.

Musics importance with human evolution is evident in healthy infants, who,
while lacking the ability to speak, already have built-in musical abilities. They
immediately respond to music long before they learn to develop language and
other physical and mental skills.

But sadly, with many people today, music has died. Along with it, the powerful,
natural therapy it provokes has crumbled, and our mental and emotional
condition adversely affected.

Mental and Emotional Health

Were all familiar with physical and chemical health, our muscles and bones, and
hormones and nutrients, respectively, but mental and emotional health is more
obscure. While millions of people are diagnosed with some named condition of
the brain, many millions more are also afflicted with reductions in quality of life
due to mental and emotional problems too vague for a diagnosis.

Lets define these brain states. Mental and emotional health is associated with our
behavior. The mental state is also referred to as cognitionhow we sense the
world, our perceptions, and our ability to learn and make decisions. Emotions are
associated with pain, in particular. Not just heartbreak and feelings of depression,
but physical pain too, which is all sensed in our brain. Emotions show themselves
as mood, anxiety and depression.

Our mental and or emotional condition can also trigger significant stress,
disturbing hormones that can wreck our physical and chemical health.

For many people, music is a liberator, reducing stress hormones and helping their
mental and emotional brain. But as life gets too busy, music leaves the lives of
many people, and with it the potential power of therapy and enjoyment. Instead
of soothing harmony and melodies of music worth listening to, all that is left is
noise and confusion, sounds without any real meaning and substance.

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Music and Emotions

Wiebke Trost and colleagues at the Department of Neuroscience, University of
Geneva, Switzerland, in their study Mapping Aesthetic Musical Emotions in the
Brain (2011), revealed for the first time the neural architecture underlying the
complex aesthetic emotions induced by music. They state that, music evokes
complex emotions beyond pleasant/unpleasant or happy/sad dichotomies usually
investigated in neuroscience. They demonstrate that the unique richness of music
stimulates emotions that include reward. This is an important discovery, and a
powerful effect for most people. The reward centers of the brain are associated
with addiction, not just to drugs, including common ones such as caffeine, and
especially to sugar. Music may become a positive addiction replacing negative
habits.

In addition, music can awaken ones memory, and it stimulates self-reflection, and
sensorimotor processesfactors that incorporate brain-body relationships
including muscle function.




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Research shows that musical emotions go far beyond all other emotions triggered
by all other stimuli. One reason is that music enlists the activity of the whole
braina sort of holistic therapy. Likewise, memory, which perks up to the sound
of music, also occurs everywhere in the brain. Theres neither a memory or music
center; rather, both exist throughout the brain. So all ones senses, not just
auditory, are stimulated by music, from vision and vibratory to bodily sensation
and higher levels of consciousness.

In other words, as Trost and colleagues state, it has been suggested that music
might elicit special kinds of affects, beyond our understanding of the basic
mental and emotional states. This is a major breakthrough in our understanding
of the brain.

In addition, new research points to a crucial involvement of brain systems that are
not primarily emotional areas, including motor pathwaysthe nerve
connections between the brain and muscles throughout the body. Balanced
muscle function allows one to move more efficiently, balance properly, avoid
physical injuries, and perform better in sports.

While music may stimulate many emotions and memories in a healthy way, the
basic human emotions of fear or anger are not typically associated with music.
Not unless there is an existing neurological problem, such as amusica.

Music Deficiency

Amusica is a spectrum disorderfrom subtle imbalances to full-blown
pathologieswhere individuals have a disconnect in their nervous systems. In
mild forms, a person may be unable to relate to music, be unable to ascertain
words in songs, or just not enjoy it, while in more severe cases along the spectrum
music can trigger extreme, unhealthy emotions. To others, music may even be
painful.


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With many, amusica results in not making music part of life. This could be due to
an uncomfortable feeling associated with it, or that todays fast-paced world with
its emphasis on being connected all day and all night, has taken over the places in
the brain that would normally benefit from and create, and relate, to music. We
are so busy keeping up, that music is neglected. And if music does have a role, its
either as a minor one or as background.

Junk music is as bad as junk food. Commercialization of music exists on all fronts.
We are assaulted by it when we turn on the radio, step in an elevator, go
shopping, or hoping to find new musical groups worth our attention. Many of
todays best-selling bands appear to have been solely based on a music producers
knowledge of demographics and marketing.

The lack of music in ones life has unhealthy consequences, not unlike a vitamin
deficiency. (Avitaminosis is the name associated with health conditions due to
inadequate levels of vitamins.) Scientists and clinicians are still unraveling the
mysteries of amusica. But one issue seems clearjust like a nutritional deficiency,
amusica should not exist in a healthy person.

Music and the Aging Brain

Interference with the brains normal function is common in aging. But its not
normal. Decline in cognition is so common that its considered normal. Musicians
have less dysfunction with age, and musical stimulationwhether hearing it
regularly, playing it or watching a visual representation (such as a music video)
can significantly slow the aging process so common in the brain.

So aging itself can result in neurological dysfunction. Research by Parbery-Clark
and colleagues at Northwestern Universitys neuroscience lab recently showed
that, Aging disrupts neural timing, reducing the nervous system's ability to
precisely encode sound. They found that older persons exposed to music
musicians and non-musicianswere resilience to the common age-related brain
problems.

What To Do


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Make healthy music a regular part of your life. Buy or borrow music CDs (there
are many sources for free music, such as my website), or get those old vinyl
albums out of storage and fire up your turntable. Its important to listen on higher
rather than poor quality speakers or headphones. Find out which songs, artists and
musical genre you like mostfolk, country, rock, blues, jazzits nearly endless,
and today there are many sounds that are a blend of many types. Classical music is
also a great choice.

Listen in the car, but spend some relaxed time only listening to music, not just as
background sound. Let the music take you away, let it do its thingheal and help
your brain and body be younger on a physical, chemical and mental emotional
level.









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What Exactly Is The Maffetone Method?


On almost a daily basis, I will receive an email from someone asking why, after
closely reading one of my new books twice, there was no workout schedule to
follow. Or, the person will ask, where was the structured diet plan, you know, the
kind with calorie charts that is a staple of most weight-loss books.

I can understand their frustration. We live in a quick-fix society. Everyone is
looking for that single, magical diet or miracle workout plan that will change their
lives overnight. But this a fiction, and one that all the health and fitness magazines
love promising their readers.

But the only way to make long-lasting changes with one's health and fitness is to
think in terms of the individual. Meaning you.

After close to 40 years of working with individuals of all ages, levels of athleticism,
and persons with the widest possible spectrum of illnesses and personal goals, Ive
yet to find the best diet for all to follow, or the ideal training program. Thats
because neither program exists, despite new books coming out each year that offer
the long sought-after answer.


Phil going for a barefoot run in Arizona

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And that is why I created the Maffetone Method while I was in private practice. It
basically says that were all different and unique in every one of our needs.

The Maffetone Method is simple yet vast because thats the nature of humans; its
a holistic approach to help the individual figure out what makes him or her tick.

By taking this journey you also grasp the responsible of your own destiny: the
reward is that you can be healthier than youve ever been, fit enough to reach your
athletic goals, and live a life whose quality is high.

But what exactly is the Maffetone Method? It has certainly stood the test of time.
It's going on 30 years.

Often times, the simplest things are the ones most difficult to explain. The
Maffetone Method helps you take charge of your own health and fitnessand
succeed. Every animal on earth knows how to be optimally healthy, but humans
have gone astray; getting back your instincts and intuition is one of the benefits of
this process.

In a sense, a better name might be The Maffetone Non-Method, or Dr. Phils
Approach. But over time, my style of working with athletes and non-competitive
persons alike came to be known as The Maffetone Method.

Most diet fads or treatments for various ailments address the end-result signs or
symptoms, leaving the cause of the problem ignored. While this is the hallmark of
our healthcare system and societydrug and health stores alike are full of
products that offer people a way to treat their symptomsit obviously doesnt
correct the cause of the problem.

The Maffetone Methods approach encourages you to find the reasons for poor
health and fitness: Why cant you lose weight? What is the cause of your pain?
Whats needed to reach your athletic potential? I cant tell you the answers to
these vital questions, but I can help you figure it out. Almost everyone is capable
of succeeding, but it requires a different way of thinking, and giving up the
endless search for that magic pill, the perfect diet or other one-size-fits-all ideas.


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Even without a clear and concrete definition, I could easily describe how my so-
called method evolved and was fine-tuned so that anyone could adapt it. And
thats what it is, an evolution of ideas for all to use. Knowing that individual
assessment and treatment was a key to developing a successful practice, along with
helping patients understand the importance of self-health care, it became obvious
that certain patterns existed in those individuals who were not perfectly balanced
(essentially everyone, including myself). These were physical, biochemical and
mental-emotional imbalancescomplete with various signs and symptoms. These
patterns provided vital information, which helped lead to quicker and more
accurate evaluations, and faster therapeutic outcomes.


I don't believe in going to the gym.


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This process lead to asking specific questions about how the body was responding
to, say, pain. In particular how and when it started, what makes it better or worse,
how long it lasts, and other information that makes it easier to find the cause of
the pain, and eliminate it.

These questions are a vital part of my style, and important tools anyone can use to
find and fix physical ailments, metabolic imbalances and other problems.

In addition to questions about body function, self-tests are very important. By
testing the body by adding or avoiding certain foods or specific workouts, for
example, one can obtain valuable information to begin piecing together the details
of an individualized program.

There are many different facets of health and fitness that also must work together
to create optimum human potentiallike you felt when you were younger and
full of vigor. This approach is a way for an individual to more objectively look at
his or her whole life, and address any and all factors that are not working most
advantageous for optimal health and fitness. These factors include ones diet or
nutritional status, exercise routine, and how physical, chemical and mental stresses
are best regulated.

Lets look at some specific topics that make this unique system so distinctive.


Burning Body Fat

One specific goal of the Maffetone Method is to increase the burning of body fat
to provide high levels of physical and mental energy, and prevent the
accumulation of excess stored fat and weight. Most of the bodys energy for daily
living comes from the conversion of both sugar (glucose) and fat to energy (in the
form of ATP). Some people rely on larger amounts of fat, with the result of high
physical and mental vigor, improved health, and better all-around performance.
Those less able to burn sufficient fat must rely more on sugar, resulting in less fat
burning each daya problem associated with reduced health, including low
energy, increased body fat and weight, less endurance for daily living, and lower
physical fitness.


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Balanced Physical Activity

The most important way to instruct the bodys natural fat-burning capabilities is
to train the aerobic system. By stimulating the full spectrum of slow-twitch muscle
fibers, which rely on fat for fuel, improvements in the heart and lungs, increased
circulation, and better brain function, also occurs. This also helps the joints,
bones, ligaments, tendons, and muscles prevent injuries, avoiding chronic pain
conditions in areas like the low back, knee, shoulder, wrist and neck.

Without specifically training the fat-burning system, one could actually become
aerobically deficient, a common syndrome associated with fatigue, increased
weight and body fat (especially in those who regularly work out), reduced
immune function (since the aerobic muscle fibers are key site of antioxidant
activity), physical disability, and hormonal imbalance.


Coralee running in the Arizona in her
Vibram FiveFingers (toe-gloves).

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Controlling Chronic Inflammation

Another important aspect of the Maffetone Method is addressing a key chemical
condition that leads to serious illness. Most diseases begin in a seemingly benign
way, without symptoms or signs, as chronic inflammation. The chemical
imbalances that trigger this problem are easy to control with diet and lifestyle.
Specifically, by balancing ones dietary fat intake and consuming certain foods
based on a persons individual needsavoiding chronic inflammation is easy to
accomplish. In doing so, many of the physical and mental problems seen in aging
can be avoided, including cancer, heart disease, arthritis, diabetes, weak bones and
muscles, and Alzheimers.

Secrets to Stress Management

A unique feature of my method is learning how to avoid the ravages of physical,
chemical and mental stress. Finding the ideal diet, maintaining optimal nutrition,
regular aerobic workouts and other lifestyle factors that would normally lead to
optimal health and fitness wont work if stress interferes. Since the human body
and brain has a unique system that manages stress perfectly well, learning how to
enlist these natural activities are vitalthey include the brains hypothalamus and
pituitary, and the bodys adrenal glands.

Sugar Addiction

One of the most common causes of chemical stress, reductions in aerobic function
and fat burning, and chronic inflammation is the consumption of sugar and other
refined carbohydrates. These foods have become a staple in the diets of millions of
peoplebut addiction prevents their elimination. More than any other food they
directly interfere with one's ability to be healthy and fit. In fact, one meal or snack
of sugar or refined carbohydrate not only can turn off fat burning and
significantly disturb hormones, but also switch on genes that cause disease.


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How can the Maffetone Method offer a personalized, truly individual approach
for all people? By doing what Ive done throughout my careerbegin by
assessment. Through self-evaluation with the help of questionnaires and self-
testing, and learn about the inner workings of the body, individuals are guided
through the simple process of determining their particular needs in all key areas of
health and fitness, from diet and nutrition, to exercise and the regulation of stress.
The end result is improved human performanceincluding better brain function,
increased endurance, avoidance of illness and disease, unlimited energy, and for
athletes, continuous competitive improvements without injury. It begins with you
deciding a change is needed: its up to you to take the first step in your journey.





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Your Brain, Music, and Physical Activity

The following interview took place several years ago with my good friend, author, and
editor, Bill Katovsky, who is a co-founder of the Natural Running Center.



Q: I'd like to begin with this anecdote from Dr. Oliver Sacks' new book,
Musicophilia, which investigates the profound relationship between music and the
mind. In one passage, the well-known neurologist describes how he hurt his leg
while mountain climbing and was able to get down the mountain before nightfall
by singing "The Old Volga Boatman." He said that he "musicked along" and its
rhythms and melodies made his mind forget pain. Later, in the hospital, he
repeatedly listened to a cassette of a Mendelssohn violin concerto. Then, after
weeks of struggling to walk, he stood and found that "the concerto started to play
itself with intense vividness in my mind. In this moment, the natural rhythm and
melody of walking came back to me and along with this [came] the feeling of
my leg as alive, as part of me once again." What do you make of Dr. Sacks' claim
about the healing powers of music?


Phil at the Shangri-La recording studio in Malibu.


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Phil Maffetone: It's great, and there are so many stories like the ones he portrays.
The body's response to an injury includes a stress reaction, but often, before an
injury, there's also pre-existing stress. And stress itself may contribute to or
actually cause the injury. In either situation, the related high levels of stress
hormones can interfere with our repair and recovery. Music can help reduce stress
hormones, allowing the healing process to proceed more effectively, and quickly.
Music also helps coordinate the brain and muscle memory. Think about the
power of music and muscle memory in complicated dance routines. Visualization
is a practical application of this for any athlete. Listening to music while
envisioning a successful workout, or especially a great race, is a wonderful way to
add more training without adding miles. I've worked with many people who had
serious muscle problems and found that through biofeedback -- between and
muscle and brain -- normal function can be restored even in those with strokes,
spinal problems and brain injuries.

Q: You worked with Johnny Cash towards the end of his life when he was gravely
ill.

PM: Johnny asked me for help in restoring as much health as possible and bring
back life to a man who still had a mission -- to play and record more music. My
approach included treating him like an athlete. However, for me, the task would
be quite difficult. This was not because he was so frail but because Johnny was
regularly taking more than 30 prescriptions, and at the time of his death, that
number had increased to more than 40. This was clearly a problem of over
prescribing, one common in the elderly.

When I first saw Johnny, at age 71, he was relegated to invalid status. He had
been sent a wheelchair, given leg braces, and prescribed special shoes that cost
thousands of dollars even though he couldn't walk. In addition to the obvious
difficulty this posed on a man who had been extremely active, it was restricting
him from regaining any part of his health, and as he said to me more than once, it
was even embarrassing. Together, we devised a strategy to improve his diet,
stimulate his physical and mental capacities, and set goals, one of which was to
record another CD.


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The first day of therapy with Johnny yielded a few unsteady but pain-free steps. I
utilized what I call manual biofeedback and other techniques that I've employed
during my 25 years of practicing complementary medicine. Within two more
days, he was able to take upwards of 100 steps. More improvements came in the
following weeks. Performing these exercises barefoot was part of my approach and
something Johnny liked. As he was able to venture outdoors, he wore a
comfortable $7 pair of flat sandals, which replaced his expensive, embarrassing
footgear.

Other therapy included sitting outside, a place he previously would only go when
he had to go to a hospital or dentist, for some healthy sunrays, riding a stationary
bicycle, and eventually walking up and down steps. I also assigned him music
therapy -- which he joyfully agreed -- to help restore other lost function in his
vision and writing. Among other things, this resulted in him writing the first song
in a long time, and sadly, what would be his last.

Q: So what exactly happens with our brain on music? What is the difference
between listening to Sex Pistols or Nine Inch Nails and a Brahms concerto or Tori
Amos?

PM: When we listen to music, the brain focuses on all the sounds, which in turn,
affect other brain areas. The more sounds, the more involved the brain becomes.
In a piece of music with just a guitar and vocal, like a simple folk song, the brain
still "lights up" all over; lyrics may trigger all kinds of memories, melodies affect
other brain areas, bass notes can awaken still other brain regions, and so on. A
social injustice song will get the brain working more than simple nonsense lyrics.
Listen to a full symphony orchestra playing some complex piece of music, and the
number of sounds going into the brain, and its response, may be enormous.


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Q: Describe the different types of brain waves and their functions.

PM: There are four commonly measured waves that reflect different levels of
consciousness: beta waves are seen in a busy brain, such as during a business
meeting, planning a trip, doing taxes; alpha waves are evident in a creative,
relaxing, happy state; theta waves are seen in pre-sleep and are also associated with
creativity; and delta waves are associated with deep sleep. Brain dysfunction can
occur when certain waves appear at the wrong time. For example, delta waves that
appear while reading or balancing your checkbook are abnormal and a reason for
mistakes and poor comprehension. The inability to produce alpha waves is also
abnormal. Blood sugar problems, inadequate sleep, nutritional imbalance and
even structural problems, such as those in the jaw joint or neck muscles can affect
the brain and impair the ability to produce alpha waves.

Q: Talk more about alpha waves.


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PM: The ability to produce alpha waves is associated with an overall healthy brain
and body. And, alpha waves are associated with self-regulation of stress. It is one
reason people have, for thousands of years, pursued meditation or prayer.
Specifically, alpha waves can reduce high levels of the stress hormone cortisol, and
help balance the nervous system, reducing unwanted stress in the body. This can
be especially important for athletes whose busy workout schedules may require
more repair and recovery. These alpha waves can have dramatic effects on our
whole body, such as improved memory, learning and comprehension, better
blood sugar regulation, improved gut function, and balanced hormones. When
we're relaxed, creative, meditating and happy, our brain produces large amounts
of alpha waves. In this alpha state, our stress hormones are reduced.

Q: How does this impact athletes?

PM: Brain waves reflect our level of consciousness. If an athlete is not in a good or
positive state during training or racing, reduced function and even injuries can
occur more easily. Thinking of all your problems during a long bike ride can make
you more stressed. But if your long bike ride gets your brain drifting into another
state of mind, you can literally ride away from your stresses and get a better
workout -- both mentally and physically.

Q: So there is a positive biofeedback aspect to music?

PM: Yes, in many ways. Music therapy is very similar to heart-rate monitoring;
it's another form of biofeedback. You listen, and your body responds. But my
approach to brain biofeedback is very simple. No need for a series of expensive
biofeedback sessions, no courses to take, no videos to watch. You just need to
actively listen to music. In fact, this is cutting-edge scientific material that's
making its way into mainstream health care. The brain-muscle connection has
been known about for years. EMG (electromyographic) biofeedback, which is
used to train the brain to make the body work better, has been in use in medicine
since the 1960s. Some of the benefits obtained with these methods include
improved muscle contraction, muscle relaxation and even improvements in
muscle power. All these and other factors help prevent and treat injuries, and
improve performance.

Q: Can you suggest something specific for athletes to use on a regular basis?

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PM: Yes, there is something I developed called the 5-Minute Power Break and is a
proven way to turn on the body's powerful alpha waves. It refreshes and energizes
you by controlling stress. It can improve blood supply to the brain (which
regulates our exercise activities), improves oxygenation, and balances the nervous
system. Here's all you have to do: 1) Sit or lie down, and get comfortable; 2)
Close your eyes; 3) Place hands or crossed arms relaxed on your upper abdomen;
4) Breathe slowly -- inhale 5-7 seconds and exhale for the same (deeply but don't
force it); 5) Listen to alpha-generating music you enjoy -- my website
(www.philmaffetone.com) plays "Rosemary" which is very effective. Using
headphones is even better. Do this twice daily for only 5 minutes as needed, or
more as you can't overdo it. Try it before a race, workout, during the day, or any
time you need a mental pickup. Even if you're not an athlete it's a great stress-
reducing technique. If you start falling asleep it means you're no longer in an
alpha state but drifting into delta (the sleep wave), which may be indicative of a
sleep disorder. This is typical of those with sleep apnea, a serious and common
health problem. In this case, five minutes is too long -- stop before drifting off.
Even one or two minutes of alpha is a healthy break. You can gradually work up
to five minutes as your brain learns to stay in alpha.

Visualization has long been an effective technique in sports, and is associated with
improving certain brain areas such as the cerebellum which is our internal
metronome. Athletes can improve their physical performance by improving the
cerebellum with music. Imagine doing marching exercises (something used in
treating various brain disorders) -- this connects the metronome and auditory
areas of the brain with the muscle movement centers. This stimulation can
improve the economy or efficiency of our movement, including running, biking
and swimming, improving efficiency. And it can save energy, reduce wear and
tear, and even increase speed (at the same heart rate). Even activities such as golf,
tennis, and martial arts can be significantly improved with this approach. Non-
athletes can benefit from this too, which is really what I did with Johnny Cash; I
treated him like an athlete employing music as a therapy. As he improved, his own
musical energy came to life too.


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The 5-Minute Power Break

Its a long day, often filled with stress. Whether youre in an office, working at
home or on the road, youre not without help. The 5-Minute Power Break can
reduce stress and energize you - in five minutes! And its free.

The brain produces powerful alpha waves that can reduce cortisol, our key stress
hormone, and balance the nervous system. The 5-Minute Power Break turns on
these powerful brain waves and produces other healthy benefits. Here are the five
steps:

1. Sit or lie down, and get comfortable.
2. Close your eyes.
3. Place hands or crossed arms relaxed on top of your abdomen (on your
bellybutton).
4. Breathe slowly and deeply: Inhale 5-7 seconds and exhale for the same (but
dont force it).
5. Listen to any enjoyable music - headphones are even better. One of the best
songs for this is Rosemary (it's on the music player in the lower left of the
website).

Continue this for about five minutes.

Warning: If you start falling asleep it means youre no longer in alpha but
drifting into delta (the sleep wave), which may be indicative of a sleep disorder.
In this case, five minutes is too long - stop before drifting off. Even one or two
minutes of alpha is a healthy break. You can gradually work up to five minutes as
your brain learns to stay in alpha.

The 5-Minute Power Break refreshes and energizes by balancing your physical,
chemical and mental/emotional body and brain - especially by controlling stress.
Do it twice daily as needed, or more as you cant overdo it.

Enjoy!

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Q: Which songs produce the best therapeutic response?

PM: That depends on you and your circumstances. I could name hundreds. But
first let me explain something important here. Music can rev you up as easily as it
can relax you. So one key is picking the songs most appropriate for what you
want. Most athletes need recovery, so soothing music may be best. Sometimes, it's
how we listen as much as what we listen to. When hearing high-energy songs that
get us moving, it's often the drums that affects our nervous system and rev us up.
The melody (in songs with words, it's the part that's sung) is what most people
remember about a song, and can be a powerful therapy. Or listen for things you
may not have heard before, such as one of the background instruments like a
subtle piano or acoustic guitar.

Often, those who don't respond to music can't take their mind off everything else
around them when the music's playing. Try a good pair of headphones (especially
the noise-cancellation types) and close your eyes. In this state, the brain doesn't
have to listen to anything except the music, and there are no distractions from
visual stimuli, which turns on more of the brain than anything else. This gives the
brain more energy for focusing on the music, and often in this state you can
hear things you may never have heard before, despite hearing that song many
times before.

So which songs would I suggest? Ask me this question tomorrow and I'll have a
different list. Virtually any Beatles song will work well. I've used Day Tripper in
measuring brain waves with patients. But pick something you may be less familiar
with, such as For No One (Revolver). Most classical music works exceptionally
well too. Mozart is great, but experiment; there is almost an endless supply. Some
great pop picks include: Chelsea Morning by Joni Mitchell; Heart of Gold by
Neil Young; Hey by Red Hot Chili Peppers; Hallelujah by Leonard Cohen;
San Diego Serenade by Tom Waits; Time of No Reply by Nick Drake.

Q: Can listening to the right kind of music actually lessen pre-race jitters? Is this
like doing meditation?


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PM: It could be better than meditation because many people can't meditate
successfully. It takes some training to do that. Music, on the other hand, is there,
front and center, especially when you wear headphones and close your eyes.

Q: So you have achieved this peaceful, Zen-like alpha state before going out on a
training run or ride, and within several minutes a car nearly runs you off the road.
You become angry and unsettled. How is it possible to calm down afterwards?

PM: One goal of biofeedback, like meditation, is to have better control of our
brain. We should be able to switch back to an alpha state, as easily as shifting gears
on the bike, if we're thrown into a beta state by some jerk in a car. At the same
time, we don't want to get so far out that we're unaware of our surroundings. In
reality, the brain is often shifting its state of consciousness. For the same reason we
don't want to ride our bike with our iPod, we don't want to be stuck in the same
mental state. Staying in alpha all the time can result in getting lost even on a
familiar course, or worse, risking a crash.

Q: Some will say, as one critic argued, music has a way of eluding the
neuroscientists' tools and schemas, and that trying to get an absolute firm fix on
music's effect is entirely speculative - it lacks hard science to back up certain
claims.


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PM: Music does not elude scientists any more than exercise physiology or
nutrition eludes them. We know a lot about all these and other subjects relating to
human function. In fact, Greenwich Hospital in Greenwich, Connecticut, Beth
Israel Hospital in New York City, Children's Hospital at Vanderbilt Medical
Center in Nashville, Tennessee and many other medical facilities offer music
therapy. The University of Michigan Medical Center is among a growing list of
schools that offer programs to certify music practitioners. The American Music
Therapy Association has specific curriculum requirements including courses in
research analysis, physiology, acoustics, psychology and music and therapy. There
are about 6000 certified music therapists in North America alone. Finally, there
are hundreds of studies on music therapy in the medical literature. Granted, we
have a long way to go before getting all the answers, or even close to that level.
Nonetheless, trained athletes are generally very smart about their own bodies, and
incorporating music therapy is worth trying. It potentially offers a high return on
a small investment, and with virtually no risk. The results will speak for
themselves, that is, if you listen carefully.















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My Musical Memories
by Coralee Thompson, M.D.



Growing up on a small farm in Idaho, I was no stranger to hard physical work:
changing sprinkler pipes, bucking alfalfa bales, tilling soil by hand, riding
bareback, and swimming in the irrigation canals. On Saturdays, our family
observed the Sabbath and rested from manual labors. During our evening
worship, we sang hymnals. I fondly recall sitting next to my older sister on the
piano bench, watching her play the keys and following the little black dots on the
pages. I think this is how I learned to read music, not any different than learning
to read books while sitting on my father's lap as he read bedtime stories.

When I turned eight, I bartered with a neighbor for piano lessons. I cleaned her
house, and she gave me lessons. When I understood how ridiculous it was getting
slapped for letting the pennies fall off my hands or when I wasn't playing with my
elbows winged out, I stopped "practicing" piano and simply forged ahead to play
what I liked. Because of my parents' strong religious beliefs, my playlist was
restricted to church music, Broadway musicals, and classical pieces. I also watched
Lawrence Welk on the TV, and listened to the Carpenters.

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Around age twelve, I chose the flute to play in the school band and continued
throughout high school. I also sang in four different chorus groups. But by
college, the world of popular music found me. Or belatedly, I found it. I
remember buying James Taylor, Helen Reddy, and Rod Stewart albums. After
college I sang in the Seattle Choral Company, a semi-professional choir, which
involved some traveling for concerts. Our biggest event was the Expo1988
World's Fair in Australia. I brought my infant son with me to every rehearsal and
the trip to Australia.

Later, as a mother and physician, I no longer had time for choir groups. I only
had time to play and sing at family gatherings and accompany my two sons who
were studying violin and piano.

For one school year, we had an exchange student from Japan. Morokazu, age
thirteen, had amazing self-discipline in three distinct behaviors: he played the
violin in the basement from two to four hours a day, he never ate processed foods,
and he faithfully ran six days a week. I observed his running routine with
curiosity. He would slowly walk out the front door, looking at his watch, taking
small steps with increasing speed and breadth. While checking his watch several
times, he would begin a slight jog down the block. About fifteen minutes later, he
would round the corner and pass the house running at an easy pace. Each time he
would pass the house, he would be running faster, but still looking comfortable
and relaxed. After about five passes or so (just over five miles), he would begin
walking again while periodically checking his watch. On the weekends, he would
be out running for up to two hours and return to the house as if he'd simply
walked around the block. From time to time and with quiet pride, he would tell
me about his best mile times6:30, for example. I admired his method. One day,
he showed me his exercise "bible," a book written in Japanese called The
Maffetone Method. From then on, I followed Phil's recommendations, too. One
is never too old to learn from a child.


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That is how I first heard of Phil. And we later attended several of the same health
conferences. On one occasion he was a guest speaker and on another conference, I
was a guest speaker. We started working together, developing a partnership in all
aspects of our lives. Soon after Phil became a songwriter, he asked me to play
some piano parts on his songs. But when I asked him for the music, he said there
was none. I would have to learn to play by ear. This was a shock. My brain never
had to do this because I was addicted to following the little black dots on the
page. But through repetitive listening, I began to pick out the notes and learned a
combination of playing by ear and basic chords.

After that musical breakthrough, I quickly learned how to add nice piano parts to
his songs. When he learned that I owned a flute and piccolo, he asked me to play
flute, too. "I haven't played since high school," I pleaded.
Phil persisted, and in a short time I was playing flute parts. To my surprise, each
new piece became easier and easier to learn, adding harmonies, flute, piano, and
organ. That led to my singing lead vocals for some of Phil's songs. Incredulously, I
found myself in Los Angeles playing two songs for music producer Rick Rubin,
which we would record in his Los Angeles studio: "A History of Secrets" and "Is It
Love If You Fall?" (Rick had been interested in Phil's health and fitness practices
and philosophy, and that's how they originally connected). My two songs are
found on Phil's second CD, "Between Us."

Last month, I started recording my own solo albumall using Phil's original
songs and with him as the producer.

Throughout my personal life and professional career, I've witnessed the power of
music on the brain. My oldest son had difficulty sleeping as an infant, but when
he heard music, he would sleep easily. Later in his development, I learned that his
sleeping problems were only an early symptom of his brain dysfunction. When it
was clear that he had auditory processing and language delays, we used a special
auditory stimulation (EASe) that used music as the media. Shortly after this, his
speech and listening skills dramatically improved.


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I have observed hundreds of special needs children respond positively to music
such as calming behavior, improving speech, reducing seizures, helping motor
function, and promoting attention and focus. I've witnessed tiny children learn
advanced violin playing that start with repetitive listening, a key foundation of the
Suzuki method and the program that I used with both of my sons. In adult
patients, I always recommend music as a way of stress reduction and pain
management.

At the start, my creating music with Phil seemed completely different from my
health career. Yet the more we created and performed our music together, the
more we both realized how music is a natural extension of our shared life's
mission of promoting health.






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