Proven Techniques for A Great Day Everyday & The Mysteries of Dog Behavior

It sounds weird but there is strong evidence that wearing certain clothes can change your thoughts and behavior. Here’s one example: wearing a white lab coat like a doctor wears can boost your score on a test. But it gets even more interesting. Listen as I explain. https://www.fibre2fashion.com/industry-article/9410/enclothed-cognition-we-are-what-we-wear What if you could have a great day every day? That’s the goal of Therese Huston, PhD, a cognitive scientist at Seattle University. Therese has some proven techniques to help you take charge of your day – particularly on those days when things don’t seem to be going your way. She joins me to explain exactly how to implement them. Therese is author of the book Sharp: 14 Simple Ways to Improve Your Life with Brain Science (https://amzn.to/4jgEOSe). Dog behavior can be difficult to decipher. Why do some dogs bark incessantly? Why do others jump on people when they come to your home? How can you get your dog to do what you want them to do? And how can you figure out what your dog wants from you? Here to help decode all this is Annie Grossman. She is a journalist-turned-animal trainer who has written about dogs for the New York Times and the Boston Globe, and other publications. She run School For The Dogs, an acclaimed training facility and retail store in NYC and she is host of the podcast, https://podcasts.apple.com/us/podcast/how-to-train-your-dog-with-love-science-dog-training/id1355439730. She is also author of the book, How to Train Your Dog with Love + Science (https://amzn.to/42kt3DN). Bad breath is something everyone worries about sometime. This episode begins with some facts and myths that will help you keep your breath fresh as a daisy. https://www.huffpost.com/entry/cure-bad-breath_n_1126196 PLEASE SUPPORT OUR SPONSORS!!! FACTOR: Eat smart with Factor! Get 50% off at https://FactorMeals.com/something50off TIMELINE: Get 10% off your order of Mitopure! Go to https://Timeline.com/SOMETHING INDEED: Get a $75 sponsored job credit to get your jobs more visibility at https://Indeed.com/SOMETHING right now! SHOPIFY: Nobody does selling better than Shopify! Sign up for a $1 per-month trial period at https://Shopify.com/sysk and upgrade your selling today! Learn more about your ad choices. Visit megaphone.fm/adchoices

Speaker names marked ? are inferred from speaking time and the show’s known hosts — they are not voice-verified.

• 0:00Mike Carruthers?

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• 1:28Mike Carruthers?

  Today on Something You Should Know, how the clothes you wear can change who you are in a big way. Then, how to have a great day every day.

• 1:38Speaker 01

  Well, if there's one thing that I want people to know, it's that you can queue up your best day at a moment's notice. Neuroscience has revealed some great strategies that help you make the boast of the brain you've got, given the day you've got.

• 1:54Mike Carruthers?

  Also, some facts and myths about bad breath to help keep you minty fresh. And understanding dog behavior, and how we sometimes unknowingly reinforce the bad behavior.

• 2:06Speaker 02

  Too often what I see happen is, you know, a dog barks and then someone's like, "Stella, stop it, stop it." And then the dog's barking and it's like, I think the dog is like, "Oh, I barked and then that caught attention from her and now she's barking and now we're all barking together." It has like, the wrong effect.

• 2:22Mike Carruthers?

  All this today on Something You Should Know.

• 2:26Mike Carruthers?

  I imagine most of us shop for clothes online, at least some of the time, and there's always that little mystery. Is what shows up at your door actually going to look like what you think you ordered? We've all had that experience. I know my wife has ordered dresses that look beautiful in the pictures, but when they arrived, eh, not so beautiful. Cheap-looking, disappointing. And that's one of the reasons we've become such big fans of Quince. When we order from Quince, we are confident we're going to get something really nice. The quality is consistently good, and the prices are surprisingly reasonable. I've bought their cashmere sweaters, which are gorgeous,

• 3:09Mike Carruthers?

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• 3:52Mike Carruthers?

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• 4:22Mike Carruthers?

  So how in the world could the clothes you wear make you measurably smarter, stronger, and give you better posture? Well, you're about to find out as we begin this episode of Something You Should Know. Hi and welcome. So if you want to be smarter, you wear a white coat. You just have to make sure it's the right kind of white coat. In an experiment, volunteers were given an intelligence test while wearing a white lab jacket. The group who believed the jacket belonged to one of the doctors scored higher than the other group who were told that the jacket was a painter's smock. The study had some other interesting results.

• 5:04Mike Carruthers?

  Women wearing a white blouse looked and felt more innocent. Men in black t-shirts were a little stronger. People had more energy when wearing bright colored clothing. And those who wore formal attire had better posture, grammar, and more poise. And that is something you should know. Some days just go better than other days. On some days, you're on top of the world. Everything goes well. It's a great day. Other days, you struggle. Things don't go your way. The motivation's not there. You make mistakes.

• 5:44Mike Carruthers?

  If only there was a way to smooth things out, to make the day go better, go more your way. Well, there are some things, actually. Proven techniques to help you in the moment so you have a better day and better outcomes throughout the day. Here to explain what they are and how to use them is Therese Houston. She is a cognitive scientist at Seattle University. She was the founding director of the Center for Excellence in Teaching and Learning at Seattle University. And she is author of a book called Sharp: 14 Simple Ways to Improve Your Life with Brain Science. Hi, Therese, welcome to Something You Should Know.

• 6:23Speaker 01

  Thank you so much, Mike. It's a real treat to be here.

• 6:26Mike Carruthers?

  So you have an interesting message because, you know, I have good days and bad days. I think most people do where, you know, you're just on your game, things are going great. Other days, just kind of struggles to get through the day. So what's your message here?

• 6:42Speaker 01

  Well, if there's one thing that I want people to know, it's that you can queue up your best day at a moment's notice. So often, we feel like our best day is subject to whether or not we got a good night's sleep or whether everything's going well at home. But the truth is, neuroscience has revealed some great strategies that help you make the most of the brain you've got, given the day you've got. And I just want to communicate as many of those strategies as possible.

• 7:12Mike Carruthers?

  Well, that's a great idea because how many of us have had days that just didn't go so well, didn't turn out too well, even with the best of intentions? But maybe you have to be more than just intentional. Maybe you have some things you can do that will help you have a better day.

• 7:30Speaker 01

  Exactly. We all want to show up and do our best in most situations, and yet it can feel frustrating. You know, there's this phrase, "Work smarter, not harder." And I say that tentatively because I've always been confused by what that means. If your manager says that to you, it can feel like extra pressure and you're not sure how to do anything differently. So I want to give people as many quick techniques as possible, things you can do in five minutes or 10 minutes or less, just to ensure you have the best day you can have.

• 8:06Mike Carruthers?

  So dive in and pick one that gives people a sense of what you're talking about, and let's do that one.

• 8:15Speaker 01

  Sure, so why don't we start, I would love to do a demonstration of a technique that actually both reduces stress and improves decision making, which seems as though those two would be very different parts of your brain, or that they would require different techniques. But the beauty is neuroscience shows this one technique can actually, you know, kill two birds with one stone and be so effective. So would you mind, Mike, if we do a demonstration of this? It's gonna be a breathing technique and people can follow along if they want to. So what we're gonna do is a breathing technique that is sometimes called skewed breathing, or five to seven breathing. So you're going to inhale for a count of five, and I'll count out loud.

• 9:00Speaker 01

  You'll hold that breath for a count of two, and then you'll exhale for a count of seven. And if you find any of that hard, for instance, if it's tricky to inhale for a count of five, just inhale for a count of four, and then hold your breath, and then do the exhale. It's the long exhale that's the most important. And it can help to breathe out through little pursed lips, like you're sipping through a straw. That can help slow your exhale if that's tricky. And we'll do it, we'll do it twice, two rounds of it. And what you should find, well, I'll ask you when we're done, the impact on you. So are you ready to try?

• 9:36Mike Carruthers?

  Sure, absolutely.

• 9:38Speaker 01

  Okay, great, so exhale. And now inhale, two, three, four, five. Hold, two. Exhale, two, three, four, five, six, seven. And inhale, two, three, four, five. Hold, two. Exhale, two, three, four, five, six, seven. Okay, how do you feel?

• 10:15Mike Carruthers?

  Um, I guess more relaxed. I mean, I just, you know, I took my mind off of what we were doing and got my head into that and it just kind of slowed everything down because I was working on breathing rather than anything else. Yeah, it felt, feels good.

• 10:32Speaker 01

  Feels good, yeah. Well, so what the research indicates is if, we just did two cycles, that took less than 30 seconds. What you would want to do is about six cycles of that, so that would last about two minutes. And researchers find that that objectively improves decision making. And part of what it's doing is, as you noted, it's making you feel less stressed, more relaxed. It's actually activating, that slow exhale is activating part of your body called the vagus nerve. And the vagus nerve is part of your parasympathetic nervous system, which helps your body relax. And the reason, well, first of all, that's nice for relaxation, right? You can, you can do this anytime. You can be sitting in a meeting and you can do this, you know, activity without counting out loud, just counting

• 11:17Speaker 01

  in your head. But what's beautiful about it is it actually improves decision making because it reduces activity, the vagus nerve with an exercise like that reduces activity in part of your brain called the amygdala, which is, you know, people have heard of the amygdala as a fear center, but it's also related to anxiety and, and other strong emotions. So by reducing activity in the amygdala, suddenly your stress levels go down and it becomes easier to make decisions that were causing you stress because stress, stress impairs decision making.

• 11:51Mike Carruthers?

  Well, that was pretty simple and fun and easy. Let's, let's do another one.

• 11:56Speaker 01

  A wonderful technique for improving focus because I hear so many people are finding it hard to get focused when they need to get focused, right? You sit down to do your work, or you get drawn into doing internet shopping, whatever it might be, can be hard to get your day started as quickly as you might like to. Or you find it hard to get focused when you need to. And so one of my favorite techniques for this is to do something called binaural beats. It's Latin for two, two ears. And basically what you do with binaural beats is you put on a set of headphones or AirPods and you look for, YouTube has plenty of these videos, and you type in binaural beats 40 hertz, HZ, or you can spell out

• 12:41Speaker 01

  hertz, H-E-R-T-Z.

• 12:44Speaker 01

  And you put on your headphones and you start the recording and you listen to it. You don't have to watch what's beautiful about it. You know, these are videos, but they're basically audio recordings. And it will take you from scattered thinking to incredible focus within minutes. So if you have some task you need to do, put on your headphones, turn on the 40 hertz binaural beats, and within minutes you will be so focused, you will think, wait a second, how is this working? And basically what you're going to hear are two different tones and each ear will hear a different tone, but it will just sound like one tone because your brain will do a subtraction.

• 13:26Speaker 01

  So if one ear is hearing 410 hertz and the other ear is hearing 450 hertz, your brain does a subtraction, so you hear 40 hertz. That's why it would be called a 40 hertz binaural beats. And what's almost magic about this is that 40, when you listen to binaural beats at 40 hertz, your brain electrical activity starts to synchronize with that. And 40 hertz is kind of an optimal focus for brain activity. And so you're basically, you know, you're getting in and you're reaching into your brain and tuning a dial so that you have optimal focus. And it helps me every time on days when I'm feeling unfocused.

• 14:11Speaker 01

  I've taught this technique to many people and it's the one that people write back to me most about to say, I can't believe it, this works. And it's now my go-to on days when I feel a little fuzzy-headed.

• 14:21Mike Carruthers?

  Well, that's cool. Well, I want to try that later. That's an interesting, I had never heard of that before, so that's great.

• 14:28Speaker 01

  It is. It's surprising and it's one of these things that I'm not sure why more people don't know about it. The one tip I would offer on this, if you're going to try it, Don't do it for longer than 20 minutes, especially the first time. You, for me, I'll get so caught up in a task that I'll forget to turn off the binaural beats. And what can happen if you listen too long, it can, can make you feel a little nauseous.

• 14:55Mike Carruthers?

  Well, well, that's good to know. I, I wouldn't want to find that out the hard way. Well, I want to get to more of your proven techniques to help people have a better day. I'm speaking with Therese Houston. She is a cognitive scientist at Seattle University and author of the book, Sharp, 14 Simple Ways to Improve Your Life with Brain Science. This episode is sponsored by Vinted. You know, I remember interviewing an organizing expert who offered this really clever trick for figuring out which clothes you should get rid of. You go to your closet and you look at the clothes hanging there. And chances are, the ones toward the middle are the clothes you wear most often.

• 15:36Mike Carruthers?

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• 16:18Mike Carruthers?

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• 16:43Mike Carruthers?

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• 17:28Mike Carruthers?

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• 18:12Mike Carruthers?

  So go to shopbeam.com/sysk now. That's shopbeam.com/sysk. So Therese, I know you talk a lot about multitasking, and I know there are people who believe they're very good at it. And then I've also heard that it's not really a thing, that it's a myth that multitasking is really switching back and forth between two or more things, but not really doing multiple things at the same time. So what's your take on that?

• 18:45Speaker 01

  Yes, multitasking, people can have such pride around being good at multitasking. And I'm not saying that they're bad at it. They might, they might be better than the other people in their household. They might be better than they used to be. But the research is very clear on this, that when you're multitasking, you're worse at the two things that you're trying to do, or the three things you're trying to do than you would be if you single tasked, if you just focused on one thing. So if it's all right, I'd love to do a demonstration of how many mistakes we make, or how hard it is when we multitask.

• 19:23Mike Carruthers?

  Sure, go right ahead.

• 19:25Speaker 01

  So here is how this is gonna work. I'm gonna ask you, Mike, to count out loud from one to seven as fast as you can. Go.

• 19:34Mike Carruthers?

  One, two, three, four, five, six, seven.

• 19:36Speaker 01

  Excellent. Now I'd like you to say the alphabet out loud as fast as you can from A to the letter F. Go.

• 19:45Mike Carruthers?

  A, B, C, D, E, F.

• 19:47Speaker 01

  Excellent. So that was single tasking. You were doing counting, you were focused on that. And then you did the alphabet, and you were focused on that. So now we're gonna multitask. So what I want you to do is say a number, and then say the letter, and move down from one to seven, and from A to F. So the first one would be one A. Go.

• 20:09Mike Carruthers?

  One A, two B, three C, four D, five E, six F.

• 20:19Speaker 01

  There you go. Good job. It's, it's so much harder, right?

• 20:23Mike Carruthers?

  Yeah, it is. But it is misleading, cuz I do feel like I'm just doing one thing. I'm doing that task.

• 20:29Speaker 01

  But the reality is, you're rapidly shifting back and forth, just like you did between the alphabet and the numbers. And the result is you don't do either task nearly as well. Research indicates that your brain activity for whatever the main task is, so let's say your main task is you're trying to get this email done before dinner, but you're also talking with your partner or your kids while you do this. Your brain activity for writing that email goes down by, on average, 37%. So you're really not performing as well. And mistakes will go up by as much as 50%.

• 21:05Mike Carruthers?

  Because the brain can only do one thing at a time.

• 21:08Speaker 01

  We can, we can make motions, we can do something that doesn't require any attention. I can adjust in my seat as I'm talking, I can move my hands. Those things I can do simultaneously because moving my hands, adjusting in my seat, that doesn't take any attention. But something that does take attention away from whatever we're trying to do, that we're switching back and forth, we may not realize it, but we're, we're doing these little tiny micro switchings. And all those micro switches add up. They, they cost something, they're not free.

• 21:41Mike Carruthers?

  Let's talk about managing acute stress. I know you have some techniques that can help and you know, who doesn't face that from time to time? Where you're really under the gun and some, some help would be great.

• 21:53Speaker 01

  There are fabulous techniques for reducing acute stress. So the one that people are most surprised to hear initially, but then they're like, oh, this makes sense, is affection. So researchers have found that as little as a 20 second hug from your partner or someone that you're comfortable hugging, right? You can't do this just to a random coworker. But if you get a 20 second hug from your partner in the morning or from your, even your pet, you hug your pet for 20 seconds, you'll have lower cortisol levels. And we think of cortisol as a bad thing. Cortisol can help you act, but if cortisol levels are high all day, that's going to be hard on your body.

• 22:37Speaker 01

  And so 20 seconds worth of hug and boom, your cortisol levels will be less when you go into that stressful event at work later that day. Now self affection works too. So giving yourself a hug. So if you wanted to grab the tops of your arms, just setting your hands gently on the tops of your arms and rubbing lightly, that kind of self hug for 20 seconds will also reduce cortisol levels. The other nice one, the one that I actually prefer is to simply put both hands on your heart and just rest them there. And if you try this, you'll find that within 20 seconds, you feel more relaxed.

• 23:20Speaker 01

  So it's a wonderful way to reduce cortisol levels, to reduce immediate stress. And you'll have less, you'll feel less stressed when you go into a stressful situation.

• 23:33Mike Carruthers?

  What about getting motivated? Because that's something I think everybody struggles with. You know, I don't really want to do this. I really, I just don't have it in me. And eventually, maybe you get it done, but maybe not well. And what about that?

• 23:48Speaker 01

  The key thing to know about motivation is that dopamine will increase your sense of motivation. Dopamine, people think of it as the reward chemical. I think of it as the let's do this chemical. And the way to increase dopamine in your brain, there are a couple of strategies. There's a lot of talk right now about deliberate cold exposure, cold plunges, cold showers. Those are wonderful first thing in the morning. But if you need a motivation burst at, let's say, 3:00 in the afternoon, you're like, oh, I've got two more hours. I need to work. I do not want to be here anymore. You know, a cold shower or a cold plunge isn't going to help you. So what I do, and of course, it depends on the time of year, is go for a brisk walk outside.

• 24:34Speaker 01

  You know, if it's 30 degrees out, tie a jacket around your waist and go for a 10, 12-minute walk. And the idea is you want it to be uncomfortable. Cold exposure will do it. And that'll increase your dopamine. You'll come back, you'll feel ready for anything. And you just then need to focus your attention on the task you've been dreading. So deliberate cold exposure really helps. My other favorite technique, and this one doesn't get talked about nearly as much, is to listen to music that moves you. Chances are, Mike, you have some music that when you listen to it, you just, you get chills. And research shows that listening to music that gives you chills, that really moves you, makes you want to get up and move,

• 25:18Speaker 01

  that increases dopamine in the brain. Now, what's tricky here is that you can't just listen to what other people like, right? So this isn't listening to what's the top 40 for right now. It has to be personal to you. Listening to other people's favorite songs doesn't do this the way that listening to your favorite song will. And so, you know, you can make a dopamine playlist, a list of songs that when you listen to them, it moves you. And that can be something that you can turn to in those moments when you're feeling unmotivated. Listen to one or two songs and then dive back into that task that you need to work on, that you're dreading, and you will feel renewed focus.

• 25:58Mike Carruthers?

  See, I would never think to do that because I would feel guilty like I'm, you know, I'm not doing what I'm supposed to be doing. I'm off listening to music and that's kind of like pleasure and recess, so shouldn't do that.

• 26:11Speaker 01

  Exactly. There can be this sense that, that the thing we need to do needs to be on task every minute, right? That that's going to improve our motivation or focus. And in the case of both doing a brisk walk outside or listening to music that moves you, what's beautiful about them is you don't have to do them for very, very long. The walk can be 10 minutes. The music can just be one song, maybe two songs. But what's beautiful about it is because it's increasing dopamine in your brain, that is going to last for a while. And so now you get back to the task that you're dreading and you've got, you've got, you've, you've got a burst of motivation that you didn't have. And chances

• 26:56Speaker 01

  are, once you then start working on that task, you'll be, be able to stick with it.

• 27:00Mike Carruthers?

  One thing I think a lot of people struggle with is remembering names when you first meet someone. Somehow the name just evaporates. I don't know why. It just, I have that problem. And you have a way to help prevent that. So I'd like you to talk about that.

• 27:15Speaker 01

  So I'll be going into a situation. It happened just this weekend. I was going to an event on Saturday where I knew I was going to meet a bunch of people and I wanted to be able to remember their names. And sure enough, I got into the situation and I found myself saying hello to someone. They'd say their name and I would forget it instantly, in part because I was moving on to meeting the next person at the table, right? And I would just move around and each person's name, I'd say it out loud and yet still it wasn't going into the memory bank. We've all been there. So how can you improve your memory for, particularly if you know you're about to walk into a situation where you're going, going to want to remember as many names as possible? And the strategy here

• 27:58Speaker 01

  is to do a 10-minute mindfulness meditation before you walk into the situation. I'm a big fan of, of the Healthy Minds app. I'm not affiliated with them whatsoever, but it's out of University of Wisconsin and it's free and it's developed by a neuroscientist and they have great 10-minute, and some of them are active. So you can listen to them while you walk instead of having to sit still. And you get 10 minutes, you'll be more relaxed, but more importantly, it improves memory immediately. Your recall goes up by, on average, 75% in the time that follows. So if you have the opportunity, you know you're about to walk into a situation where you're going to have to remember a bunch of names,

• 28:42Speaker 01

  sit down, do a 10-minute mindfulness meditation, and then walking into that situation, you're going to be impressed. Your ability to remember those names will go way up.

• 28:52Mike Carruthers?

  Well, what's great about a podcast is they stay up for a long time, and this episode will stay up for a long time, and people can come back and re-listen to these techniques you've given and on Apple Podcasts, read the transcript as well. So this will be very helpful for a lot of people. Therese Houston has been my guest. She's a cognitive scientist at Seattle University and author of the book, Sharp: 14 Simple Ways to Improve Your Life with Brain Science. There's a link to her book at Amazon in the show notes. Therese, thank you for being here. Hiring the wrong person is expensive, but it's also exhausting. Because now, you haven't solved your problem, you've created a new one.

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• 31:40Mike Carruthers?

  Whether you own a dog or not, you certainly see them everywhere. You likely interact with them to some extent, and you notice how different they are. Some are very well behaved, some seem out of control, and a lot of them are somewhere in the middle. Some dogs are mellow, others are hyper. Dogs come in a wide variety of temperaments and intelligence, and since we are around dogs so much, how can we best get along with them and train them? Here to discuss that is Annie Grossman. She's a journalist turned animal trainer who has written about dogs for The New York Times and The Boston Globe and other publications. She runs the School for Dogs, which is an acclaimed training facility and retail store

• 32:25Mike Carruthers?

  in New York City. She's host of a podcast called How to Train Your Dog with Love and Science, and she is author of a book with that same name, How to Train Your Dog with Love and Science. Hi, Annie. Thank you for coming on Something You Should Know.

• 32:40Speaker 02

  Thank you so much for having me.

• 32:41Mike Carruthers?

  So I guess I'd first like to know, what's your philosophy about dog behavior and training dogs, getting them to do what you want to do? Where do you come in on this topic?

• 32:53Speaker 02

  I think as someone who is passionate about the science of behavior, what's amazing to me is how few people even recognize that there is a science of behavior or know that there is a science of behavior. So much of training over the last century has been about sort of dominating a dog and having a certain kind of energy and tuning into like your inner dogginess, which if you ask me is kind of all a bunch of malarkey. At the end of the day, behavior is part of evolution. So I guess you could say my philosophy is the science of behavior and behaviorism is both a science and a philosophy in that I think once we can understand the basics

• 33:38Speaker 02

  of what I think is a really interesting area of science, we can do a lot to managing our dog's environment in order to get the behaviors we want, figuring out how we can reward the behaviors we want with appropriate reinforcers or rewards.

• 33:56Mike Carruthers?

  So what do you mean by managing or manipulating the environment?

• 34:02Speaker 02

  We do things without even thinking about it that are of course manipulating the dog's environment. Putting the dog in a crate, right? We put a dog in a crate because a dog who's in a crate is a dog who is not going to pee on the carpet or chew on the coffee table. But even more than that, we can think in any given moment about how we can structure literally the room that the dog is in in order to encourage the chances that we're going to get the stuff we want and be less likely to get the stuff that we don't want. And when you're focusing on training using positive reinforcement, what you're really doing is trying to figure out how you can encourage behaviors you want. And part of that is trying to make sure

• 34:46Speaker 02

  that you're not getting a lot of the behaviors you don't want. The other problem with getting behaviors that you don't want is that those behaviors can then be positively reinforced without your meaning to. So, you know, if you create a situation, for instance, where... You have a dog who jumps at everyone who comes inside in the door. If you create a situation where your dog gets to practice that behavior over and over and over of getting to bum rush whoever's coming in at the door, that that behavior is most likely being reinforced. Because even if people are yelling at the dog, "Hey, get off me, I don't like that", the dog might still be interpreting it as attention. The dog still might be enjoying jumping up. So that's why you kind of want to create a path for your dog

• 35:30Speaker 02

  that they want to be on where there is like not a whole lot of chance that they're going to be engaging in the stuff that you don't want them to do.

• 35:38Mike Carruthers?

  So what do you do then? If your dog is one of those dogs that jumps on everybody who comes over and you're having a party, what do you do? Do you you put the dog in another room? What is it you do to manipulate the environment?

• 35:51Speaker 02

  Yeah, you might suggest that your dog be in another room or tethered and give your dog a more appropriate thing to do. For instance, my dog, when people come in, I try and make sure that she is getting rewards in some place that is away from the door. Because what I want her to associate with someone coming in the door is good things happen all the way over there on the other side of the apartment when people come in. I like to encourage people to think about associations. What is the association that your dog is making at any given moment? How is your dog? You know, dogs, all of us, we're all connecting. You know, if this happens, then this happens all the time, all day long. So I use, for example, a little device. It's called a treat and train.

• 36:33Speaker 02

  It's a remote controlled treat dispenser that I keep on the far end of my apartment. And whenever anyone comes to the door, as soon as they ring the doorbell, I start triggering that at the other end of the apartment. And this is a way that I've manipulated the environment, created a situation in my home where I know exactly where the rewards are going to come out. I'm specific about where those rewards are coming out and I'm specific about delivering them in such a way that I know that as soon as she hears the doorbell, she is going to bolt to that other place. Because that reinforcement, the reinforcement of getting treats from the machine is more valuable to her than the reward of like going to the door and jumping up on someone and getting that kind of attention.

• 37:19Mike Carruthers?

  But it doesn't really address, though, the the issue of, or maybe it's not important to, of why the dog is jumping on everybody when they come over.

• 37:29Speaker 02

  You know, I tend to think people get way too caught up in the why, especially coming when you're dealing with behavior with an animal that you're never going to be able to talk to about the origins of their feelings or their choices. I mean, it doesn't really matter why. When we're working with behavior, we're very much working from the outside in. I'm not sitting my dog down on the couch and asking how she feels about the fact that I leave for work every day. I'm looking at the behavior that is being expressed and figuring out how I can change the behavior with things that I can control.

• 38:08Mike Carruthers?

  I would suspect one of the most common problems people have with dogs is barking, incessant barking. The dog barks at everything, at everybody. Anyone comes to the door, the doorbell rings, a car goes by. Bark, bark, bark, and people don't know what to do.

• 38:24Speaker 02

  It's an interesting problem, like so many problems with dogs. When you think about it, the fault really is in the fact that we bred these animals to be our alarm systems for many, many, many thousands of years. And now we put them in situations where they are triggered to be our alarms. Like wolves, wolves are not big barkers. We've created animals that do this, and now we put them in situations where they're triggered and we don't want them to do it. Certainly, there's a million reasons why dogs bark. So rather than addressing each one, what I would say is it can be smart. First of all, like I said, manage the environment, figure out what's causing the barking,

• 39:08Speaker 02

  and how can you make those triggers less pertinent? Sometimes the answer is as simple as, like, I work a lot with city dogs who are triggered by noises in the hallways. Sometimes the answer is as simple as like putting up a door sweep on the bottom of a door to like get rid of that little gap at the bottom of the door where sounds are coming in and and lights are coming in like light change in light. Anything that's unpredictable to a dog can is more likely to be a trigger. Also, if you're home and dealing with a dog who's barking, sometimes it can be useful to reward your dog after one bark, sort of like say, "Thank you" as soon as they bark, and then give a treat.

• 39:52Speaker 02

  I love using the treat and train dispenser, like I said, because I can just like always have the button in my pocket and I can trigger that away from wherever the sounds are most likely to be coming from. And then what you have is a dog who who barks once and then kind of comes to you looking for the reward or going to the other side of the house. And even if you're not giving a reward every single time, you know, that even just a variable rate of reinforcement can keep that behavior happening, that like I bark once and then I go to my mom or I go to the treat and train. And most people don't have a problem with a dog who barks once. Too often what I see happen is, you know, dog barks and then someone's like, "Stella, stop it, stop it." And then the dog's barking and it's like, I think the dog is like, "Oh, I barked and

• 40:34Speaker 02

  then that caught attention from her and now she's barking and now we're all barking together." Right. It's like the wrong, the wrong effect. Like I said, though, you know, positive reinforcement, behaviors that we don't like may be positively reinforced by things or negatively reinforced by things we don't have much control over. So your dog is barking at sounds in the hallway, the person in the hallway leaves the hallway, now that behavior of barking has been reinforced because your dog's like, "Oh, it made that bad thing go away. My barking must have done a really good job." So that's why, you know, because we have access to, you know, the hardware store down the street where we can do something like buy a white noise machine or a window film or door sweep or whatever, like I always think those are the best things to try first.

• 41:18Mike Carruthers?

  What's another big concern that dog owners talk to you about, ask you about because they're struggling with it?

• 41:26Speaker 02

  Certainly, a big problem is dealing with other dogs on the street. You know, so some tips there. It's an unpopular suggestion, but I often suggest that people don't let their dog say hi to any other dog on the street. If only because I don't necessarily trust that most people have a good enough ability to read dog body language to keep their dogs safe. So I would rather just, because you know, you let your dog say hi to one dog on the street and that dog's having a bad day and you know, you literally could have your dog get their head bit off. And if you do let your dog greet another dog on the street, make sure you're keeping your leash really loose. You don't want your dog to associate, oh, there's another dog coming by. Now my neck is going to get all this pressure on it. And let the greeting just be very quick.

• 42:10Speaker 02

  I also like using a hands-free leash outside, especially for city walking, because I think it makes it a lot easier to deliver food rewards outside, which I think can be really useful. You know, when we're outside with our dogs, we are the least interesting thing. They're with us all the time and outside, there's lots of novelty, lots of things to distract them, lots of things that are more interesting to us. So anything that we can do to make ourselves more interesting when we're outside, I think we should do. And that might mean using some kind of like really high-value treat, having it on your person, like in a treat pouch. And if you're using a hands-free leash, like something that you can wear around your waist

• 42:51Speaker 02

  or like something carabiner to your belt, you have two hands-free to give that stuff rather than trying to use one hand with a leash and one hand with a treat. And you can work on making sure that your dog is on the opposite side of wherever the dogs, other dogs are on the street. Practicing having your dogs change side is something that we can do a lot of work with pretty quickly with a dog, teaching them, you know, I want you on this side or that side so that you can make sure that you are putting yourself between them and any dog on the street. And also, um, giving some sort of small food reward whenever you see another dog, again, to make, make that association and build that habit. Other dogs are good because

• 43:35Speaker 02

  when another dog comes, Annie gives me a little bit of hot dog. Um, and when I see another dog, that's, that's a cue for me to look at my person, um, or to go within that, to that spot, you know, near her knee or wherever, where she's usually giving me the treat. That's what I need to do. That's, that's the information. Um, other dog equals go to that spot, get that good thing, rather than other dog equals, you know, me bum rushing the other dog and barking or, or whatever else.

• 44:04Mike Carruthers?

  I've often heard people say that, you know, a, a well-trained dog is a happier dog. That, that, that to leave a dog untrained is not good for the dog. But what, what's your sense of that?

• 44:17Speaker 02

  Well, I don't think of training as a binary thing. It's not like a dog is trained or not trained. I mean, you could train a dog every day and keep training them. There's always more to learn. That said, I think we can help dogs be happier by helping them understand how they can make choices that benefit them and giving them a little bit more, uh, agency and control over their lives in that way. Um, and I don't think training necessarily, the way I think of training, doesn't necessarily mean, you know, sit down, stay, calm, drop it. Um, you know, training might just be helping them use their energy in a more efficient or a more productive, less dangerous way so that that energy is

• 44:58Speaker 02

  not left over. For instance, I think it's a really great idea to feed dogs out of toys. I, I think every dog could benefit from getting one, if not all of their meals out of toys or during some sort of training session. We tend to think of like, this is food and these are treats, but really it all ends up in the same place. And you could use every piece of kibble in your dog's bowl as a treat if your dog is into it. And you can use every kibble in that bowl to reward some behavior that you like. Now, that behavior might be sitting quietly on the couch. That behavior might be not barking at someone that comes in, but every time you're rewarding your dog, it's kind of like you're underscoring a moment of good. And you're saying, I like that you did that. I'm going to pay into the bank account that you did that. Um, puzzle toys, I think are a great way to help

• 45:43Speaker 02

  your dog burn some energy and problem solve and, uh, and sort of become smarter in that way. These are toys that you can put. Sometimes they're called work to eat toys. These are toys you can put kibble in, you could put treats in, you could put wet food. There's lots of different kinds of toys. But dogs have that need to problem solve and figure things out and work. And if we don't give them jobs, they're much more likely to make up their own jobs. Like I'm going to announce every person who goes in the hallway to take the elevator. So it's like, how can we, how can we help them use that energy in other ways? So I think dogs are happier when they have more information about how, how, like what they can do that the humans like.

• 46:28Speaker 02

  And positive reinforcement training gives that to them as a gift. Because what you're doing is, I like to use a marker. A marker is anything that, like a pin, something that pinpoints a moment in time. A clicker is the most common marker that dog trainers use, but you can use anything. I often use a word like yes. Sometimes with other species, people use whistles. You could snap your fingers. But what you're doing is pinpointing a moment saying, I like that you did that. And now something good is going to happen. And you know, what you can get with a dog is a kind of what I call like a goody two shoes dog, who's like walking around all day, trying to be like, what is the thing that I need to do to get, make that, get that sound and get the good stuff? Which doesn't have to be food. It could be anything your dog likes.

• 47:12Speaker 02

  But the sound, the marker, the clicker is the information and it's followed by something, something your dog likes. And I do think that, that dogs are happier when they're not just the victims of their surrounding. I also think dogs are happier when they're trained with positive reinforcement versus with punishment, because it's a difference between like, operating in a world where you're trying to figure out what, what works and what's going to benefit you versus operating in a world where you're, you know, walking on landmines, trying to figure out, you know, constantly worried that, that, you know, you're gonna, you could do the wrong thing, but you're not sure what the wrong thing is. And unfortunately, I think that's the standard.

• 47:50Mike Carruthers?

  Something I've wondered about and maybe felt a little guilty about, because I don't know the answer to this, and I've had, you know, dogs most of my life, is that we hear dogs need exercise, but I don't really know how much. Like, how much is enough exercise for a dog? Because some people, you know, take their dog on a run every day. Other people... Take the dog down to the end of the driveway, turn around and come back.

• 48:17Speaker 02

  You know, it's really, every dog is different. I was watching my best friend's dog this weekend and, and his dog is like a quarter of the size of my dog. Um, and I would take his dog and my dog for a walk and my dog goes around the block one time and she was like, I've had enough. I need to go inside now. And, uh, and his dog was like just getting started. And so I would like bring my dog home and then, and then his dog would like take me, you know, on like a two mile odyssey, uh, which is what she needed. Um, you know, dogs are individuals, you know, even, even breeds of dogs, you know, every, every cavapoo is not like every other cavapoo. Um, you know, you, you wanna, you wanna make sure that you have a dog who gets enough exercise that they

• 49:01Speaker 02

  are not going stir crazy, that their health is okay, that their weight is okay. You know, it's definitely, it's definitely a health issue as much of, as a behavior issue. But if somebody is having a behavior issue, especially one that has to do with like active behaviors, like barking, lunging, um, chewing, um, you know, as opposed to, you know, more sedentary behaviors, uh, that could be problematic, like, you know, separation anxiety, maybe. Um, you want, you want to make sure that your dog is getting enough exercise, is getting enough like cardiovascular activity. And it's also like getting, it's also eating, eating appropriately. Um, and, uh, you know, that you're sort of running a clean, healthy system because, you know, behavior is

• 49:43Speaker 02

  not separate from everything else. Behavior is like part of the continuum.

• 49:48Mike Carruthers?

  Well, obviously there's a lot to this science of dog behavior and dog training, but any one last thing you want to mention that, that you really think people need to understand about why, why dogs do what they do?

• 50:00Speaker 02

  Again, I think thinking about the associations that your dog's making is so important. I really tell the story of the science of behavior over the last like century, century and a half. And, and, and part of where it starts is with Pavlov. And most people kind of know the name Pavlov. Does the name Pavlov ring a bell? Ha, ha, ha. Um, what Pavlov did was he, he rang a bell or rang a buzzer actually, and then gave his dog Dogs food and buzzer food buzzer food buzzer food. Eventually, the dogs just associated the buzzer with the food and the buzzer itself made them salivate. And I think it's an interest. It's interesting to remember this experiment because nobody actually talks about what else the dogs were doing. Were they barking? Were they peeing? Were they sniffing each other? We don't really know.

• 50:42Speaker 02

  And it doesn't really matter because it was just about creating that association and that association produced a behavior that wasn't happening before. Right? The dogs were not born knowing about the buzzer. But because of that, you know, repeated association, it made them salivate. We can use that exact same kind of training, that classical conditioning, it's called, that, you know, to make those associations left and right with dogs in order to change their behavior. And it's not the kind of training that you think about that happens at dog training class. It's not sit day, sit down, come, leave it, drop it, stay. It's changing the the feeling and it's it can be, I think, an incredibly powerful brain

• 51:24Speaker 02

  shift when you start thinking about how can I make associations that ultimately make my dog feel safe and good about the world that we're asking them to live in. And in the book, I call it like, starting out with criterion zero. Just start out rewarding your dog for existing in the world that you're asking them to live in because we're asking a lot of them all the time. And before you start worrying about, you know, is my dog sitting when someone comes to pet them? Think, is my dog feeling okay about the fact that someone's approaching? You know, start, start by like, just assuming that every moment is something that your dog might not feel good about and start thinking like, how can I make my dog feel good about that rather than worrying about like, what behavior are they engaging in at that very moment?

• 52:09Speaker 02

  Because the behavior will will follow.

• 52:11Mike Carruthers?

  Well, this is great because I think when you have a dog, you know, you see the world through your human lens.

• 52:20Mike Carruthers?

  And you sort of think the dog does too, but the dog has a whole different perspective on the world and what motivates and doesn't motivate them. And it's really good to dive into this. Annie Grossman has been my guest. She is a journalist, an animal trainer, and she is author of a book called How to Train Your Dog with Love and Science. She's also a host of the podcast How to Train Your Dog with Love and Science. And there's a link to both the book and the podcast in the show notes. Thank you, Annie. Thanks for explaining all this.

• 52:51Speaker 02

  All right. Thank you so much, Mike.

• 52:56Mike Carruthers?

  Bad breath is something I think we all worry about from time to time. And there are some things about it worth knowing. First of all, there is a myth that bad breath originates in the stomach. But actually, there isn't really any constant airflow between your stomach and your mouth. Bad breath is pretty much all in your mouth. A stuffy nose can cause bad breath, because when a cold prevents you from breathing through your nose, you're forced to inhale and exhale through your mouth, which dries out the tissues, reduces the flow of saliva, and that's the mouth's built-in cleanser. The less saliva, the more bacteria, the more odor. Mouthwash containing alcohol is a problem. It promises to kill

• 53:40Mike Carruthers?

  100% of the germs in your mouth, but what they don't tell you is those germs repopulate in less than an hour, causing rebound bad breath. Some alcohol-free mouth rinses can be beneficial, and the results last longer. Eating cheese or other dairy products can help neutralize acidity and cut down on bad breath. And the side effects of many drugs like anti-anxiety drugs, antidepressants, even allergy medications can produce dry mouth, and hence, bad breath. And that is something you should know. So do me a favor right now, right here, while we're at the end of this episode, on whatever app you're listening on, there's going to be a share button on there, and just hit that share

• 54:24Mike Carruthers?

  button and send this episode to someone you know that you think would enjoy it as much as you did. I'm Mike Carruthers. Thanks for listening today to Something You Should Know.

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