Create-Today with Beth Buffington

One of the most powerful things you can do for your happiness and health (and creativity), has nothing to do with supplements, your routine, or your schedule. Spoiler alert…it’s about adventure, new people and feeling a bit “new” In this episode, Beth Buffington shares how a four-day, 153-mile tandem bike tour stoked and energized her creativity. Not just from sunshine and exercise, but from something that happened to her heart, her mind, and her soul on that trail. She sits down at the mic to tell you all about it – and explain why this story is for YOU, even if you’ve never touched a bike in your life. 🌟 In this episode you’ll discover: • How a group of complete strangers became close friends in just 96 hours • The real science behind why this happens so fast • What synchronized movement (like tandem biking — or dancing, or hiking!) does to your brain chemistry and your relationships • Why biking, hiking, rafting, and other outdoor adventures absolutely count as creative hobbies, and how this perspective will change the way you think about creativity • The awe factor: How shared moments of wonder make you more generous, more connected, and more open • The “third place” concept from sociologist Ray Oldenburg, and why your mental health is craving one right now • How the Going FourWords Framework’s Revive and Realize phases showed up in real life on a trail in Pennsylvania • What volunteers clearing downed trees from a tornado teaches us about community pride and the goodness of people • Why rest isn’t the absence of activity – it’s the absence of stress• The tandem bike as a metaphor for partnership and trust with the people you love • A powerful takeaway invitation: Find YOUR GAP trail – your creative passion, your people, your community Resources mentioned in this episode: Create Today Website: https://www.bdi-create.today Create-Today Membership: https://www.bdi-create.today/membership_coaching Sylva Sessions Membership: https://www.bdi-create.today/offers/TYb6qQtg/checkout Workshops & Events:  https://www.bdi-create.today/workshop-events-calendar Online Courses: https://www.bdi-create.today/courses Wilderness Voyageurs Bike Tours: https://biketours.wilderness-voyageurs.com/ 💕 If this episode moved you, share it with a creative friend who needs to find their people. And leave a review — it means the world and helps other creatives find Create Today! 🚴‍♀️ About the trip: Beth and her husband Tom rode 153 miles of the Great Allegheny Passage (GAP Trail) in Pennsylvania with Wilderness Voyagers, guided by the incredible Chuck Morris and Montana Miller. The night before the tour, tornadoes rolled through the region — and by morning, GAP Trail volunteers had cleared the path with chainsaws. Many of them had no power at home. That is the kind of community this episode is all about. 🧠 Science woven into this episode: Arthur Aron’s research on how shared novel experiences compress time and deepen bondsSynchrony studies — oxytocin, rhythm, and biological connection Dacher Keltner’s awe research from UC Berkeley Dopamine and novelty — why new adventures reactivate your brain’s reward system Ray Oldenburg’s “third places” and why your mental health depends on them

Be Your Own Valentine: Creative Ways to Care for Your Heart!  February is Heart Month, and this episode is a gentle, creative invitation to care for your heart — with a new perspective about how to be healthier—using creativity.  In this episode of Create Today, Beth is joined by Healthy Aging Coach Lisa Murphy to explore how creativity, nourishment, and calm play a powerful role in heart health — especially for women. In this episode, you’ll discover: Why heart disease is leading cause of death for women — and why it’s often misunderstood. How women’s heart symptoms can differ from men’s (and why we tend to ignore early signs) Two foundational pillars of heart health you can start today: food and mood  Why heart-healthy eating is about adding more, not restriction The truth about anti-inflammatory foods and chronic inflammation How to “gamify” your meals by eating a colorful variety of plants each week Why fiber is essential for heart and gut health (and how much you actually need) Yes… why dark chocolate counts as a heart-healthy food 🍫 How chronic stress quietly damages the heart — even in otherwise healthy people Simple ways to lower stress through quiet, creativity, and nervous-system balance  Why creativity isn’t extra — it’s a daily form of emotional and physical care  This conversation is compassionate, practical, and deeply reassuring — a reminder that caring for your heart can feel kind, creative, and doable. ✨ This is Part 1 of a special Heart Health series. Next week, Beth and Lisa continue with movement and sleep. Resources: Reach out to Lisa Murphy, Healthy Aging Coach Get your complimentary session:https://www.lisamurphyllc.com/   Sylva Sessions Wellness Membership with Beth & Lisa: https://www.bdi-create.today/offers/TYb6qQtg/checkout Register for Create-Today Membership! https://www.bdi-create.today/offers/2GB9xYBj/checkout Email Beth and let’s chat: beth@bdi-create.today The Create-Today Home Page: https://www.bdi-create.today Timeline: 00:00 Introduction and Welcome01:24 Understanding Heart Disease03:36 Heart Disease in Women05:45 Healthy Eating for a Healthy Heart09:39 The Importance of Fiber16:57 The Benefits of Dark Chocolate20:32 Managing Stress for Heart Health27:43 Conclusion and Next Steps

When the World Is in Chaos, Self Care Is How You Can Survive. The world feels heavy right now. Breaking news. Extreme weather. Political tension. Constant alerts. Many of us are walking through our days with a quiet weight we can’t quite name — but we feel it in our bodies, our energy, and our creativity. In this grounding and timely conversation, Beth is joined by returning guest Lisa Murphy, healthy aging coach and trusted voice in whole-person wellbeing, to talk about what it means to take care of ourselves in a chaotic world. And, how simple things make a difference in how we deal with chaos. This episode is not about escaping reality — it’s about learning how to live well inside it. In This Episode, You’ll explore: • Why the world feels emotionally and physically heavier right now • How constant stress, news cycles, and global uncertainty impact our nervous systems • Why “making life easier” is a powerful form of self-care and resilience • How small, gentle shifts support long-term health • Why caring for yourself isn’t selfish, lazy, or optional — it’s necessary • How creativity helps us adapt, and stay human when the world feels harsh This conversation is a reminder that we don’t survive chaos by pushing harder — we survive it by caring for ourselves better. If you’re feeling overwhelmed, worn down and dazed by the noise of our world, this episode offers a simple perspective, and a gentler way forward. Reach out to Lisa Murphy - Get a complimentary session: https://www.lisamurphyllc.com/ Join Sylva Sessions Wellness Membership with Beth & Lisa: https://www.bdi-create.today/offers/TYb6qQtg/checkout Register for the Create-Today Membership! https://www.bdi-create.today/offers/2GB9xYBj/checkout Email Beth and let’s chat: beth@bdi-create.today The Create-Today Home Page: https://www.bdi-create.today Timeline: 00:00 Introduction and Guest Welcome - Lisa Murphy01:57 Discussing the Heaviness of the World 03:26 Impact of Social Media and News 05:59 Coping Mechanisms and Triggers 15:48 Healthy Aging and Self-Care Tips 24:34 Small Joys and Self-Care 25:36 Challenging Conditioning and Embracing Self-Love 27:20 The Importance of Hydration and Nutrition 30:17 Mindful Eating and Awareness 32:39 Incorporating Movement into Daily Life 36:36 Navigating Guilt and Setting Boundaries 41:34 The Ripple Effect of Self-Care 42:52 Final Thoughts and Encouragement43:11 Learn about Create Today Offerings

Curiosity is a SUPER Power you can use to be happier, healthier...and SMARTER! Knowing how to use curiosity as a creative tool — is a super power for your brain. In this episode, you will explore the neuroscience of curiosity — and why wonder builds creativity, resilience, and wellbeing. Stay to the end for 7 simple ways to live a more curious life starting today! Curiosity isn’t just a personality trait — it’s a brain-reshaping force you can harness. In this episode of Create Today with Beth Buffington, we explore how curiosity fuels your brain, your creativity, and your overall wellbeing. You’ll learn why curiosity helps you learn better, feel better, and stay creatively alive and joyful — at any age. In this episode, you’ll discover: • Why curiosity softens rigid thinking and opens creative pathways • How curiosity helps your brain connect ideas in unexpected ways • The neuroscience behind curiosity, dopamine, and learning • Why scrolling and quick dopamine hits stimulate the brain — but doesn't help it grow • How curiosity builds neural pathways tied to memory, adaptability, and emotional resilience • 7 simple, realistic ways to live a more curious life (starting today) You’ll also discover how curiosity supports long-term wellbeing — not just momentary motivation — and why it may be one of the most underrated tools for creative and emotional health. ✨ Plus: You’ll realize that curiosity offers the benefits of dopamine with long-term payoff — not burnout. Join my Sylva Sessions Creative Wellness Membership: https://www.bdi-create.today/offers/TYb6qQtg/checkout Register for Create-Today Workshops! https://www.bdi-create.today/workshop-events-calendar Tutorials and other resources at Create-Today: https://www.bdi-create.today/almost-free-resources The Create-Today Home Page: https://www.bdi-create.today Timeline: 00:00 Introduction to Curiosity 01:43 The Power of Curiosity 03:45 Curiosity in Creative Problem Solving 08:34 Neuroscience of Curiosity 11:26 Healthy Dopamine vs. Fast Dopamine 14:52 Practical Tips for a Curious Life 20:08 The Importance of Curiosity Today 21:28 Your Invitation to Be Curious This Week

What if just a few minutes of creativity a day could shape your future happiness, health, and resilience? In this episode of Create Today with Beth Buffington, we explore the powerful idea of creative deposits—tiny, consistent creative actions that quietly compound into long-term wellbeing for “future you.” You’ll discover: • Why small creative habits matter more than occasional big projects • How creativity today supports tomorrow’s emotional health, stress reduction, and resilience • The neuroscience behind creative consistency and brain wellbeing • How daily creativity creates an upward spiral of mood, motivation, and mental clarity • Simple, low-pressure ideas for creative deposits you can start today • Why consistency—not talent—is the real secret to creative wellbeing • How present-you can actively support the wellbeing of future-you This episode is an invitation to stop waiting for “more time” or “more inspiration”—and start building your wellbeing through creativity that fits into real life. ✨ Your future self will thank you. Join my Sylva Sessions Creative Wellness Membership: https://www.bdi-create.today/offers/TYb6qQtg/checkout Register for Create-Today Workshops! https://www.bdi-create.today/workshop-events-calendar Tutorials and other resources at Create-Today: https://www.bdi-create.today/almost-free-resources The Create-Today Home Page: https://www.bdi-create.today Timeline:00:00 Introduction to Creative Deposits 00:41 The Power of Small Creative Actions 02:02 Understanding Creative Deposits 04:19 The Science Behind Creativity 07:31 Benefits of Creative Deposits 09:29 Implementing Creative Deposits 12:28 Creative Consistency and Community 17:02 Conclusion and Final Thoughts