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How To Retrain Your Brain- Get to the Best Self of You · Wellness Uncensored

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Speaker 1: Any health related information on the following show provides general
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Speaker 1: information only. Content presented on any show by any host
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Speaker 1: or guest should not be substituted for a doctor's advice.
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Speaker 1: Always consult your physician before beginning any new diet, exercise,
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Speaker 1: or treatment program.
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Speaker 2: Hey, and good afternoon. Welcome to another episode of Wellness Uncensored.
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Speaker 2: My name is doctor Patty G and I am your
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Speaker 2: host here today on our wonderful show. As we head
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Speaker 2: into the holiday weekend, I don't know about you, anybody
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Speaker 2: taken off from work already. I think it's gone beyond
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Speaker 2: a holiday a holiday weekend. I think the whole town
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Speaker 2: out here is on a holiday week People have started
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Speaker 2: to celebrate the fourth early, and ay, what better way?
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Speaker 2: You know? It is the two hundred and fiftieth birthday
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Speaker 2: celebration of our wonderful country. So I guess there's a
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Speaker 2: lot to be said for celebrating for the week, and
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Speaker 2: celebrate we shall. You know, a lot of what we're
1:20
Speaker 2: going to talk about today stems from some of the
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Speaker 2: great values and the freedoms that we do have here
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Speaker 2: in the United States of America, and not ever realizing
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Speaker 2: just how blessed and fortunate we are. There's a lot
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Speaker 2: of things we do here that we've just been born,
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Speaker 2: raised and grown up and taken a part of that.
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Speaker 2: Things could be a lot more difficult and not quite
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Speaker 2: so free if we were in different parts of the world. So,
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Speaker 2: you know, stopping and just thinking about that for a moment,
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Speaker 2: just think about some of the things that we just expect,
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Speaker 2: you know, we expect to be able to walk outdoors
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Speaker 2: and be safe. We expect that if we want something,
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Speaker 2: we can virtually go get it if it's within our
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Speaker 2: means and it's something that we can either buy at
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Speaker 2: the store or something that we can order online. Even
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Speaker 2: that right ordering online. Things come to us so quickly,
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Speaker 2: and now more than ever, as we as we pass
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Speaker 2: through the pandemic, so many people have learned ways to
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Speaker 2: do things differently. If that's one takeaway that I could
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Speaker 2: say was somewhat helpful or positive. I like to look
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Speaker 2: at the positives. But now more than ever, we can
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Speaker 2: get things faster, quicker, delivered to our homes. Many of
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Speaker 2: us now have the blessing and the opportunity to work
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Speaker 2: from home, and again, it can be a blessing or
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Speaker 2: it can be a challenge. It just depends on where
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Speaker 2: you sit on the equation. We're going to spend some
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Speaker 2: time talking about that today because I think we don't
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Speaker 2: often take into consideration just how many ways we can
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Speaker 2: address things in our life from a positive perspective. Right.
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Speaker 2: We often look at things with all the problems and
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Speaker 2: the worries and the challenges that we have instead of going,
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Speaker 2: wait a minute, I'm in control of my day now.
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Speaker 2: That said, of course, there's things in the parameters that
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Speaker 2: you have to do, but we're going to spend some
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Speaker 2: time talking about that, and today we're going to talk
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Speaker 2: about how to retrain your brain. Let's start thinking and
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Speaker 2: looking at things from a different perspective. Good point, though,
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Speaker 2: let's think about before the weekend has even begun, and
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Speaker 2: it does feel like it's it's well underway here in Florida.
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Speaker 2: We have a question from Yance, just kind of worried
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Speaker 2: and stressed. What could go wrong this weekend? And can
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Speaker 2: worrying affect us too much? And you're right on target.
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Speaker 2: That's what we're going to talk about today. There are
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Speaker 2: things that we just have absolutely no control and when
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Speaker 2: you stop and you think about it on a broader scale, right,
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Speaker 2: we go to sleep and we expect the sun will rise,
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Speaker 2: we go to sleep and expect that we're going to
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Speaker 2: have a positive day, But in the blink of an eye,
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Speaker 2: things can change. Here's the thing we have to remember.
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Speaker 2: You can't change things that are out of your control.
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Speaker 2: And so all we can do and should do, is
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Speaker 2: focus on the things that we're able to do at
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Speaker 2: the start and throughout each day. And then we talk
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Speaker 2: about a lot when we say, you know, what are
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Speaker 2: your goals for the day, what are your goals for
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Speaker 2: the week? How can you start your day or end
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Speaker 2: your day on a positive note. It's kind of where
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Speaker 2: we keep score, if you will, of what are my plans?
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Speaker 2: And plans are always open to change, right, because things
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Speaker 2: don't always go smoothly. But I think if we put
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Speaker 2: too much emphasis on everything being perfectly lined up and
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Speaker 2: no room for the ability to flex or turn right
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Speaker 2: or left, it doesn't give us the ability to breathe,
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Speaker 2: to relax, to let something that we want to do
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Speaker 2: today fall into tomorrow. Right. And so if I don't
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Speaker 2: get everything done on my list today, you know, I
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Speaker 2: had a shorter day today, and so I had much
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Speaker 2: of the morning to get so much done, and I
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Speaker 2: probably only got a third of the things that I
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Speaker 2: thought I was going to get done today. And you
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Speaker 2: know what, I kind of look at it as a
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Speaker 2: rolling list, And that's some of the things that I
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Speaker 2: want you to think about in how can we retrain
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Speaker 2: our brain if you are always worried, if you're always anxious.
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Speaker 2: I will often share this with the patients in my office.
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Speaker 2: This little I can control bear And so if you're
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Speaker 2: listening in and you can't actually see the screen, the
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Speaker 2: little bear talks about all the things that he can
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Speaker 2: and can't control. And the things that you can't control
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Speaker 2: are how long things are going to take, the weather,
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Speaker 2: how people react, problems in the world. You can't control
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Speaker 2: what other people think, and you can't control the past,
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Speaker 2: and you can't control the future. But the things you
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Speaker 2: can control, how do you spend your time? What are
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Speaker 2: your boundaries? What are your efforts? How much effort do
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Speaker 2: you put into something? Do you give a task just
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Speaker 2: a little bit of effort because you really want to
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Speaker 2: get to something else? And so the laundry, you throw
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Speaker 2: it in, you pull it out, you stick it in
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Speaker 2: the dryer, and out you go out the door, and
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Speaker 2: you'll get to it when you get back, right like
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Speaker 2: that's a task, that's something that it'll get done. But
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Speaker 2: I wouldn't hold up plans because I have, you know,
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Speaker 2: a couple of loads of laundry to do. You can
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Speaker 2: control how long something last in your day. How long
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Speaker 2: do you allow something that if you've you've done all
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Speaker 2: you can and you've expended all your mental effort, you
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Speaker 2: need to put that task down. Or if you work right,
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Speaker 2: whatever your work schedule is, when that day is done,
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Speaker 2: you need to leave work at work. And a lot
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Speaker 2: of us are guilty staying a little later, bringing work home,
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Speaker 2: working on the weekends. And I have to tell you
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Speaker 2: it took me well into three decades to realize whether
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Speaker 2: I do it, stay or bring it home, no one
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Speaker 2: really matters when it comes to that. It has not
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Speaker 2: made or break broken any of my prior positions. Today
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Speaker 2: if I brought work home, or if I work twelve
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Speaker 2: hours instead of eating. In the moment, it seemed like
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Speaker 2: it was important. But in the big picture, don't give
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Speaker 2: up that time to go to your kids baseball game,
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Speaker 2: don't give up time to have dinner with friends, don't
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Speaker 2: give up time to not answer that an email on
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Speaker 2: the weekend when it's your day off. It's that important.
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Speaker 2: The other things you can control are your attitude, your choices,
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Speaker 2: how do you treat yourself. You can control what you think,
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Speaker 2: believe it or not. You allow your thoughts to spiral,
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Speaker 2: you allow your thoughts to become negative or we'll talk
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Speaker 2: about ways how to clear that out because we're going
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Speaker 2: to talk about how to retrain your brain. You can
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Speaker 2: control your actions. You know, you can fly off the
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Speaker 2: handle real quickly, or you can take a breath. I
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Speaker 2: teach people to take a pause, and in the pause
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Speaker 2: of reaction is how you control response. So instead of reacting,
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Speaker 2: take a pause and you either breathe, you count, you reflect,
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Speaker 2: or you say hmm, what makes you say that? You
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Speaker 2: ask a question instead of reacting to someone. So there's
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Speaker 2: a lot of things you can control, like I think
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Speaker 2: I mentioned, but you can control your attitude, you can
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Speaker 2: control your choices, and you can control how you treat
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Speaker 2: yourself and do you really treat yourself? Right? I had
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Speaker 2: I think twenty five patients yesterday and my very last
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Speaker 2: patient was a new patient. It's tough when you're the
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Speaker 2: last patient at the end of the day and you're
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Speaker 2: new and all kinds of emotions go through the day.
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Speaker 2: You still have to give your last patient the same
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Speaker 2: energy and attention that you give your first patient. Otherwise
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Speaker 2: you need to shorten your day because you have to
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Speaker 2: have that kind of stamina. And the patient that I
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Speaker 2: had that came in yesterday was just at wits end, exhausted,
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Speaker 2: couldn't see a primary care anymore for a medication that
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Speaker 2: he was on. And I think many of you know
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Speaker 2: where I fall when it comes to throwing stimulants at problems.
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Speaker 2: There is a time and a place and a purpose
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Speaker 2: for stimulants. But just for the example, he really hadn't
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Speaker 2: managed or addressed his problems. He didn't manage and address
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Speaker 2: how he handled things. He came in, ran out of
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Speaker 2: his prescription and meeting me new I'm always going to
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Speaker 2: ask and check what his health history was well as
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Speaker 2: blood pressure was elevated. I didn't have an EKG to review,
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Speaker 2: and he was in his fifties, so you know, it
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Speaker 2: wouldn't be beneficial for me to just hear, take a
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Speaker 2: prescription and run. I could have, but here's what we
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Speaker 2: have to be able to look at. He didn't look
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Speaker 2: at self care. He was bandating his ability of being
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Speaker 2: able to keep up with things and meet everyone else's needs,
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Speaker 2: his wife, his teenage daughter, his young adult children, his
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Speaker 2: elderly parents, his wife's elderly parents, and work. So do
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Speaker 2: you know how depleted he was? And all he wanted
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Speaker 2: was a prescription for a stimulant. So we did some
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Speaker 2: education and I had a really look into what's going on, oh,
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Speaker 2: and layered on the stimulant. Of course, he wasn't eating right,
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Speaker 2: and so his metabolic state was kind of in disarray.
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Speaker 2: So instead of addressing improving his nutrition, guess what we did.
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Speaker 2: We were on met foreman, because we're pre diabetic, and
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Speaker 2: because we were about ten to fifteen pounds overweight for
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Speaker 2: good measure, they added on ozembic. So you know, again
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Speaker 2: these kinds of treatments do have purpose, but we often
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Speaker 2: bandid ourselves to keep running out to meet other people's
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Speaker 2: needs instead of looking at ourself and figuring out, hey,
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Speaker 2: let's do some self care. So how do we change
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Speaker 2: our brain? And you're absolutely right, Macy's got a good point.
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Speaker 2: The problem, well, it is actually controlling our reaction. It's
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Speaker 2: we have to control how we react to right. We
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Speaker 2: have to be able to be in control of ourselves.
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Speaker 2: And how often when you find yourself, not in a
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Speaker 2: controlling situation, right, You're just things are going haywire, things
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Speaker 2: are going south fast. I've got a mom with a
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Speaker 2: brand new baby, husband is overseas, father just diagnosed with cancer,
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Speaker 2: and does not seem to have even one friend in
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Speaker 2: the world. So we shared an example with her yesterday
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Speaker 2: to use the nine to eighty eight number as a
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Speaker 2: resource for an emergency crisis hotline. We provided some emergency
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Speaker 2: psychiatric treatment in terms of medication to help her out,
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Speaker 2: But both her and my last patient, at the end
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Speaker 2: of the night, they were reacting to the world environment
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Speaker 2: around them. And I have to tell you it is
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Speaker 2: very freeing if you can take this holiday weekend, because
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Speaker 2: this weekend I want to be a blessing to many
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Speaker 2: of you. Don't get caught up in the hoopla. Okay,
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Speaker 2: enjoy the barbecues, enjoy the fireworks, but try to create
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Speaker 2: this long weekend as a weekend of self care for
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Speaker 2: you to begin to change your brain so that we
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Speaker 2: go into the second half of the year. I mean,
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Speaker 2: have you guys even looked we're six months into twenty
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Speaker 2: twenty six. I was there at work yesterday and I'm
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Speaker 2: going we are six months in where did the first
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Speaker 2: half of this year go? So use this weekend and
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Speaker 2: start contemplating how you respond to things. Okay, I often
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Speaker 2: try to tell people, you know, let's get fired up
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Speaker 2: about taking care of ourselves, but you really have to
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Speaker 2: look at the environment around you to be able to
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Speaker 2: improve your motivation. And why I say that is because
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Speaker 2: start with you look around. You need to clean some
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Speaker 2: things up. This could be a good weekend to not
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Speaker 2: only do relaxation and self care, but let's clean out
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Speaker 2: some closets. Let's get rid of old things we don't need.
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Speaker 2: Let's clean out the shoes, Let's clean out the junk drawers,
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Speaker 2: Let's clean out our pantries, because we do need the foundation. Right,
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Speaker 2: how many of you are hydrating? It is super easy,
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Speaker 2: It's super underrated. And if I have one person, I
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Speaker 2: must have a hundred that either don't drink enough or
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Speaker 2: they're laden up on SODA's, caffeine, you name it. And
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Speaker 2: we won't even get into the alcohol because if you're
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Speaker 2: already dehydrated and you have alcohol, you're not helping yourself. Right.
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Speaker 2: We make our bodies work so hard each and every
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Speaker 2: day that you put a lot of demands on the
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Speaker 2: kidneys on your heart, and people don't even realize often
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Speaker 2: that you could be in a state of dehydration and
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Speaker 2: you can put yourself at risk. Right you don't want
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Speaker 2: to be hydrated in the hot summer sun. You don't
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Speaker 2: want to be hydrated, dehydrated at a barbecue, and you
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Speaker 2: sure don't want to be dehydrated alcohol, you know. And
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Speaker 2: when you set yourself up for those types of physical
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Speaker 2: challenges and put those extra demands on your body, you know,
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Speaker 2: you can have a lot of things happen. A dry heart,
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Speaker 2: a dry brain, dry kidneys. Depending on your age, you
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Speaker 2: can have a lot more problems besides just passing out.
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Speaker 2: So it's really important. Let's start with your surroundings. Let's
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Speaker 2: get some good self care in there. And our environment.
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Speaker 2: We need to clean up, okay, So clean up your environment.
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Speaker 2: Start looking at ways that you can address things on
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Speaker 2: a regular basis with yourself. And I actually have a
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Speaker 2: really a good book that it was recommended to me
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Speaker 2: from a patient. She got this book by the name
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Speaker 2: of Rupee Power. The first name is r Upi, the
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Speaker 2: last name is Ka you are, and it's called Healing
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Speaker 2: through Words. One of these weeks, I'm going to have
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Speaker 2: all this up on the screen to make it even
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Speaker 2: easier for all of you guys. But this Healing through
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Speaker 2: Words by Rupe Carr, it's a journal. Rupy is someone
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Speaker 2: who's actually a very creative writer who does poetry. But
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Speaker 2: in each chapter it's like a journal. And while it
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Speaker 2: speaks of things of hurts and heartaches and challenges in
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Speaker 2: your life, and it goes through the hurts in the
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Speaker 2: first chapter, and then you kind of scroll into the
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Speaker 2: second chapter where she really talks about different things of
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Speaker 2: healing and who's important in your life and how to prioritize,
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Speaker 2: and then people who've touched you, and you kind of
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Speaker 2: scroll on and she's got really good tips of like
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Speaker 2: looking inward to yourself, you know, looking into your own being,
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Speaker 2: your own body, yourself, your preservation, how to connect, how
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Speaker 2: to drop back into yourself. So Healing through Words is
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Speaker 2: a great little journal, and if you're not a journal person,
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Speaker 2: it might be a good way to start. And she
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Speaker 2: will guide you through and ask you some questions. Because
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Speaker 2: I think more now than ever, and even with the
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Speaker 2: first question that we had from the answer worrying too much.
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Speaker 2: The world is a challenging place right A lot of
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Speaker 2: questions a lot of uncertainty. So this particular podcast for
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Speaker 2: you all today is a self care journey for you
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Speaker 2: to get back on track, thinking about ways to retrain
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Speaker 2: your brain, start looking at ways of putting your thoughts
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Speaker 2: down on paper, and start doing a little self awareness,
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Speaker 2: looking at your feelings, addressing things. Let's look at your environment.
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Speaker 2: Let's see what things you can clean up and take
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Speaker 2: control over. Now, there's lots of things in your environment
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Speaker 2: that you can't control. Right. You've got the phone calls,
17:52
Speaker 2: you've got the family. You may have kids, you may
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Speaker 2: have spouses with questions, needs and demand. You may have
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Speaker 2: work with challenges, needs and demands. You're going to have
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Speaker 2: to sift through all of that. But in doing so,
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Speaker 2: this is a time for you to take control of yourself,
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Speaker 2: of your day, of your week. And you know what
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Speaker 2: will happen If you start to take control of yourself,
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Speaker 2: your self care is going to start to feel more important.
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Speaker 2: You're going to not compromise as much. And just like
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Speaker 2: the gentleman my last appointment yesterday, he had let self
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Speaker 2: care and exercise go out the window. His nutrition had
18:34
Speaker 2: dropped off, hydration, barely got anything to hydrate throughout the
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Speaker 2: day and he felt pretty bad, blood pressure, elevated demands
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Speaker 2: up and coming of parents, and he was wearing guilt
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Speaker 2: in every aspect throughout the day. And what does guilt
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Speaker 2: look like? Do any of you struggle and worry about
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Speaker 2: guilt and what if and how and who? And Oh
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Speaker 2: I didn't do this, Oh I must need to do that.
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Speaker 2: You know, when you really stop and think about it,
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Speaker 2: how many of us wear a helmet of just doom
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Speaker 2: and gloom and self burden stress. It's so important. We
19:16
Speaker 2: talked last week when we were joking around about some
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Speaker 2: of the cleaning up the nonsense and the crap in
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Speaker 2: your life and start journaling however fun you want to
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Speaker 2: make it. But why do we run our lives to
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Speaker 2: meet the needs of everyone else. It's okay to engage
19:36
Speaker 2: and meet needs of others, and it's very self gratifying
19:40
Speaker 2: and it's also very self giving to meet the needs
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Speaker 2: of others. You know, parents need to meet and nurture
19:47
Speaker 2: the needs of their children. Adult children should really be
19:51
Speaker 2: reflective and attempt and work meeting the needs of elderly parents.
19:57
Speaker 2: But somewhere in between there has to be care of
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Speaker 2: the self. And when you care for yourself, the way
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Speaker 2: we're describing. You will be able to help others more
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Speaker 2: if you help yourself first. And we've talked about that
20:14
Speaker 2: because a lot of people struggle with well is it's
20:17
Speaker 2: selfish for me to take care of myself first. Try
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Speaker 2: it this week. Over the next few four or five days,
20:25
Speaker 2: do something good for yourself every day. Try to start
20:28
Speaker 2: the day with a meditation, a relaxation, Start hydrating, start fueling.
20:34
Speaker 2: Get yourself some branch chain amino acids, get yourself some protein.
20:38
Speaker 2: I've got one of each, and start fueling your body
20:41
Speaker 2: and see how good you feel towards the middle and
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Speaker 2: the end of the day by doing some self care.
20:46
Speaker 2: I often talk about the BCAAs, so I'll put that
20:49
Speaker 2: up there on the screen. You can get these anywhere Amazon,
20:55
Speaker 2: Walmart in the sporting goods section. I particularly like to
20:59
Speaker 2: get them from Nutri Shop. That is a chain of
21:03
Speaker 2: stores that are throughout the United States, and Nutri Shop
21:06
Speaker 2: are owned by independent professionals that are very well versed
21:10
Speaker 2: in nutrition and fitness. I like through products because if
21:14
Speaker 2: you do go to nutri Shop, they are generally set
21:16
Speaker 2: up so you can sample the branch chain aminos and
21:20
Speaker 2: the protein powder and it's super nutritious. So if you
21:24
Speaker 2: pick a flavor you like. Jumping back, we've got a
21:27
Speaker 2: couple of really good questions. So before we go forward,
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Speaker 2: I will tell you the last book I was talking about.
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Speaker 2: It's a journaling book and it's called Healing through Words.
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Speaker 2: And if you google Healing through Words, the author's name
21:44
Speaker 2: is Rupee are you the I? And her last name
21:49
Speaker 2: is Cower, And I could be a little off with
21:51
Speaker 2: the phonetics, but it's ka, you are Roupye Cower and
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Speaker 2: it's Healing through Words, and so you'll find it pretty interesting.
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Speaker 2: I will tell you just a little notation on the back,
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Speaker 2: but it describes Rupee presents guided written exercises to inspire
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Speaker 2: creativity and healing, and they help you explore different themes
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Speaker 2: from trauma, loss, heartache, love, healing, and the celebration of self.
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Speaker 2: So if you've really struggled to get into your own
22:25
Speaker 2: kind of self care workbook, this is a great workbook
22:28
Speaker 2: to do it in. And then yeah, the bottled water.
22:32
Speaker 2: This is just regular bottled water. Now, if I was
22:35
Speaker 2: really good, I would start using my water that's filtered
22:39
Speaker 2: through my refrigerator. I never really know where the best
22:44
Speaker 2: water is. I know there's some great filtration systems. I've
22:48
Speaker 2: had those myself, but I do have to be practical.
22:52
Speaker 2: So this is just bottled water and I take a
22:55
Speaker 2: funnel and in the funnel I will pour in my
22:59
Speaker 2: BCA a power and the label will often tell you
23:03
Speaker 2: one or two scoops. I really recommend doing the branch
23:07
Speaker 2: chain aminos to your taste buds because they tend to
23:11
Speaker 2: be sweet. I don't like anything too sweet. And what
23:15
Speaker 2: we're going for is just nourishing your cells, the cells
23:21
Speaker 2: that make up your body, and hydrate and nurture your
23:25
Speaker 2: body tissues and then also fuel your brain. And if
23:29
Speaker 2: you start your day and you don't have any kind
23:32
Speaker 2: of nutrients in your brain, if you are tired, fatigued, anxious,
23:36
Speaker 2: and low mood, if you start drinking some branch chain
23:40
Speaker 2: aminos at a minimum, you're going to feel better. This
23:44
Speaker 2: particular BCA, it's got just a couple of really good
23:50
Speaker 2: amino acids in there. It's got lucine isolucine valine, it's
23:55
Speaker 2: got a glutamine alamine. It's got coconut water powder, el carneine,
24:03
Speaker 2: and el tar trade. So these are just some really
24:07
Speaker 2: good aminos for your body. And try it, you know,
24:11
Speaker 2: we often want to throw pills at ourselves. And oh, Ben, sorry,
24:18
Speaker 2: what other book did I describe? I don't know. Reba
24:21
Speaker 2: will have to help me out here. I don't think
24:24
Speaker 2: I described another book today. Oh this one, this silly journal.
24:33
Speaker 2: So it's bleep this hoop show. You'll have to put
24:37
Speaker 2: the correct words in. But if you go to if
24:41
Speaker 2: you go to Gratitude Journals, and if you just google
24:44
Speaker 2: it crazy tired and the last word is spelled out
24:50
Speaker 2: b as in boy e e t is in Tom
24:54
Speaker 2: cs in kat h is in Harry E s is
24:58
Speaker 2: and Sam so there using the word beaches, but it's
25:02
Speaker 2: not spelt like sand on the beach. It's b e
25:04
Speaker 2: e t like the vegetable h e s. So if
25:08
Speaker 2: you if you google crazy tired beaches and maybe Amazon
25:14
Speaker 2: would have this one too. I think they might. But
25:16
Speaker 2: it's it's the four letter word, this hoop show, and
25:23
Speaker 2: it will let you have fun with your journaling. And
25:26
Speaker 2: what's fun about it is you can kind of just
25:30
Speaker 2: mouth off to who really pissed you off during the day.
25:34
Speaker 2: I'm proud I didn't do x y Z. I'm happy
25:38
Speaker 2: that I did x y Z. I'm lucky to have
25:42
Speaker 2: and then you can rate your mood at the bottom.
25:45
Speaker 2: But it's got a lot of fun stuff in it.
25:46
Speaker 2: So it's got pineapples on the back of it. So
25:50
Speaker 2: two good journals. One is a little bit more fun
25:53
Speaker 2: if you really just want to take a stab and
25:55
Speaker 2: attack you know, some of the stress in your life.
25:58
Speaker 2: But the other one by Rupi Kauer is healing through words.
26:02
Speaker 2: So hydrate. In fact, I'm talking so much today. It
26:10
Speaker 2: is so hot out here in Florida. I don't know
26:13
Speaker 2: where y'all are at, but you really do have to
26:16
Speaker 2: stay hydrated. The branch chain aminos are important. Protein super important.
26:22
Speaker 2: You do the same thing with the protein. You take
26:25
Speaker 2: a swig of water, put a little funnel in, and
26:29
Speaker 2: then you just pour in some of the protein. And
26:31
Speaker 2: I will tell you there's good protein. You really have
26:34
Speaker 2: to look around to find one that you like. I
26:37
Speaker 2: always recommend the Nutril Shop, folks, because they let you
26:40
Speaker 2: taste it before you buy. There's a lot of good
26:44
Speaker 2: companies out there that if you don't like it, you
26:45
Speaker 2: can return it. I just find I don't know about you,
26:49
Speaker 2: but I rarely return things unless it's something I've paid
26:52
Speaker 2: a chunk of money for and I'm installing it and
26:55
Speaker 2: it's not fitting or not working, you know, So I
26:58
Speaker 2: recommend you go to a good place that you can
27:00
Speaker 2: get a protein that you really like. There are some
27:03
Speaker 2: proteins that I like and we use on the website
27:07
Speaker 2: that I have. If you go to Magnoia B Wellness,
27:10
Speaker 2: and I know that's popping up at the bottom of
27:12
Speaker 2: the screen by Magnoia B Wellness, you can use the
27:16
Speaker 2: drop down and when you go into Magnoia B Wellness,
27:20
Speaker 2: you click on the top tab that says shop the links,
27:25
Speaker 2: and if you go all the way down to full
27:27
Speaker 2: Script Dispensary, that is a very well third party tested
27:33
Speaker 2: page that you can get up to about I think
27:37
Speaker 2: it's close to one hundred and fifty different vitamin and
27:40
Speaker 2: protein manufactured products that are high quality. They're not super expensive,
27:47
Speaker 2: but they've got some really really good protein powders on
27:51
Speaker 2: there too that I often will use. I mix them up.
27:54
Speaker 2: I go between nutri Shop and the ones on the
27:58
Speaker 2: full Script site. You can take a look no the
28:05
Speaker 2: the journal. It does not have an author. The funny thing,
28:13
Speaker 2: I actually just found the official website on the front
28:16
Speaker 2: inside cover. I think I should have been prepared to
28:20
Speaker 2: know this but on the front, inside cover, this is
28:24
Speaker 2: the website, and it's just like the words I gave you.
28:27
Speaker 2: It's www dot Crazy Tired Beaches dot com. So they're
28:36
Speaker 2: making fun of the word be I t H. So
28:40
Speaker 2: it's crazy Tiredbeaches dot com. So yeah, take a look
28:45
Speaker 2: and enjoy that one. If you want so protein either,
28:50
Speaker 2: go on our website. You can text in questions about
28:53
Speaker 2: protein too, if you have questions. I've had a few
28:56
Speaker 2: people last week texting some questions. You can also reach
28:59
Speaker 2: us it nine oh four three seven seven one one
29:03
Speaker 2: nine six that's at the bottom of the screen. Also
29:06
Speaker 2: nine oh four three seven seven one one nine six.
29:09
Speaker 2: Text in a question and I can send you a
29:12
Speaker 2: link to either Magnoia be Wellness or I can hook
29:15
Speaker 2: you up with either other providers in psychiatry, nutritional people, tips,
29:23
Speaker 2: things like that. So there's lots of good resources for
29:25
Speaker 2: you at Magnoia b Wellness. Back on to retraining your brain.
29:31
Speaker 2: So we talk about self care, We talk about ways
29:34
Speaker 2: to You've got to pick a day to start right.
29:37
Speaker 2: No day like the present, and we kind of say
29:40
Speaker 2: that on the weeks that we're talking about mental wellness
29:43
Speaker 2: and how to change the way you look at things right.
29:46
Speaker 2: It starts with you. There are times and places that
29:50
Speaker 2: we use medication to help, but I have to tell you,
29:53
Speaker 2: if you're going to someone or looking to get help
29:57
Speaker 2: and do something for yourself, you can just expect someone
30:01
Speaker 2: to throw a pill at you and take away all
30:04
Speaker 2: your problems. We need to address our strengths and we
30:09
Speaker 2: need to identify where our stressors are. Right. If you
30:14
Speaker 2: are struggling, and it's incredibly challenging when you have someone
30:19
Speaker 2: come in and they literally will throw all of the
30:23
Speaker 2: things that are just going wrong in your life at you,
30:27
Speaker 2: how do you start to dissect where they begin? Right,
30:31
Speaker 2: So you can't just take a pill and go, well,
30:34
Speaker 2: here's a medication, you're going to feel a lot better.
30:37
Speaker 2: You can give them something to help settle them or
30:42
Speaker 2: lift their mood. But let me tell you, folks, the
30:45
Speaker 2: work really starts with how you want to address your life.
30:50
Speaker 2: And it could be the toughest thing right, breaking up,
30:55
Speaker 2: suffering the loss of a relationship, losing a loved one
30:58
Speaker 2: through tragedy, losing a job unexpectedly, having a pet pass away,
31:05
Speaker 2: having a kid turn against you. I could go on
31:08
Speaker 2: with all the things that really can just really screw
31:12
Speaker 2: up your life, screw up your mind. Losing your home
31:17
Speaker 2: can't solve that problem overnight. But what I can say is,
31:21
Speaker 2: let's start somewhere. Start with something that you can do.
31:26
Speaker 2: You can work on fueling your body. You can get hydration,
31:31
Speaker 2: you can get some nutrients. Even if you go and
31:34
Speaker 2: you start it somewhere where, it may not be the
31:37
Speaker 2: highest quality, right, but let's just start with something. And
31:41
Speaker 2: I've worked with folks to be able to get some
31:43
Speaker 2: kind of nutrition. Don't have to get the most expensive products,
31:47
Speaker 2: but start somewhere, right And I have to say, Walmart
31:50
Speaker 2: has something for everyone, So you start somewhere. Invest in yourself.
31:57
Speaker 2: That's the other thing. I don't know if you've ever
31:59
Speaker 2: thought about that, but is it that you've not invested
32:02
Speaker 2: in yourself? And you're sad, you're upset, you're stressed, you're worried,
32:05
Speaker 2: you're overthinking, you could be angry at the world, and
32:09
Speaker 2: now it's the world's problem, the world's fault. The world
32:12
Speaker 2: is not going to help fix you. What you should
32:16
Speaker 2: realize through that is even your family and friends may
32:20
Speaker 2: want to help you, but they're not going to help
32:23
Speaker 2: you like you can help yourself. Asking for help is
32:26
Speaker 2: the first step. But then if you ask for help,
32:29
Speaker 2: here's the way to get there. Okay, it starts with
32:32
Speaker 2: self care. Look into ways to start writing your thoughts down,
32:36
Speaker 2: look into ways to clean up your day, look into
32:40
Speaker 2: ways to nurture yourself, and look into ways to start
32:45
Speaker 2: doing positive things. Maybe you haven't worked out in a while,
32:49
Speaker 2: maybe you're not sleeping well. Well, I can assure you
32:54
Speaker 2: if we start taking steps. It is not something that
32:58
Speaker 2: may happen overnight, but if you start turning the corner,
33:01
Speaker 2: it's just like an athlete. I like to give examples
33:05
Speaker 2: because and if you have a question in your fire away,
33:09
Speaker 2: but we're not going from zero to sixty. I'm not
33:12
Speaker 2: asking you to become an Olympic athlete, but how do
33:15
Speaker 2: you think they started? It may have had some natural ability,
33:19
Speaker 2: but if you don't utilize yourself to do things to
33:24
Speaker 2: build and build and build on strength, It's just like
33:27
Speaker 2: a bicep. Right, you don't build a bicep by going
33:30
Speaker 2: to the gym once a week. You can say, yeah,
33:33
Speaker 2: I work out, I go once a week, but what
33:35
Speaker 2: are you really working because six of the other days,
33:39
Speaker 2: what are you doing? You're doing other things. So don't
33:43
Speaker 2: expect to build a bicep overnight. If you start walking
33:48
Speaker 2: every day, if you start journaling a couple of days
33:51
Speaker 2: a week, if you start making a schedule for yourself. Now,
33:56
Speaker 2: how here's the big one, Like, how do we stop worrying?
34:00
Speaker 2: I think that was one of the first things about
34:01
Speaker 2: worrying about worrying too much? Like the example I gave
34:07
Speaker 2: you of the bear of the things that you can control,
34:10
Speaker 2: Just list the top three things that you're worried about
34:13
Speaker 2: right now. If anybody wants to throw an example, feel free.
34:17
Speaker 2: But if I was to kind of go from scratch
34:19
Speaker 2: or from random of what patients tell me. The gal
34:24
Speaker 2: that I had yesterday, it's the second or third time
34:26
Speaker 2: I've seen her. I've been seeing her every week because
34:28
Speaker 2: she's just in an acute state bechaus no one else.
34:31
Speaker 2: Husband's out of the country, and dad is really ill.
34:34
Speaker 2: She's got a brand new baby three months old. The
34:38
Speaker 2: biggest priority for her is to take good care of herself,
34:42
Speaker 2: to nourish herself with hydration, and to feed the baby
34:47
Speaker 2: and change the baby's diaper and make sure the baby
34:49
Speaker 2: is well nurtured. Outside of that, her husband's good. She
34:54
Speaker 2: may want to talk to him. He may be good
34:56
Speaker 2: moral support, and so she's communicating with him fairly frequently.
35:00
Speaker 2: But that's the first layer of self care and emergent care.
35:05
Speaker 2: The second problem is her dad. We can't always do
35:09
Speaker 2: things for other people if our own lives are so
35:12
Speaker 2: consumed with imminent needs. So, like her, you may have
35:18
Speaker 2: demands of other people. Maybe you have resources, maybe you don't.
35:23
Speaker 2: Maybe you think it all falls on you, But let's
35:25
Speaker 2: start looking at your world of all the things that
35:29
Speaker 2: are not in control. Who can you put the responsibility
35:33
Speaker 2: back on to do something? Okay, and while I make
35:38
Speaker 2: some of it up, maybe it'll be an example that
35:41
Speaker 2: rings home. You know, can your kids make a peanut
35:45
Speaker 2: butter and jelly sandwich? Can your kids learn how to
35:48
Speaker 2: use the washing machine? Can your kids partner with a
35:53
Speaker 2: friend to find a ride to baseball or soccer? If
35:57
Speaker 2: you've got something that you have to do that's a
36:00
Speaker 2: higher priority. You know, we want to spend quality time
36:04
Speaker 2: with our family. But if your wheel of craziness, busyness
36:10
Speaker 2: and problems is out of control, you got to start
36:13
Speaker 2: breaking it down. So that's kind of the example there,
36:16
Speaker 2: And only you know what your emergent or urgent priorities
36:20
Speaker 2: are had a lady gosh, it had to have been
36:25
Speaker 2: three months ago, pretty well in control. We did weekly
36:29
Speaker 2: and sometimes every other week therapy, and this one week
36:33
Speaker 2: she had gotten She contacted me and it wasn't routine
36:39
Speaker 2: and her son had just had an emergency. He was
36:42
Speaker 2: out in the garage. She was at work, her other
36:45
Speaker 2: son was home. Her other son came downstairs and was
36:50
Speaker 2: just going to ask her other son a question and
36:53
Speaker 2: the car had come off the jack and was laying
36:57
Speaker 2: on top of him. What do you do? The son
37:01
Speaker 2: quick called nine to one one, then called the mom.
37:05
Speaker 2: Mom came home, police ambulance were there. Now the good news,
37:10
Speaker 2: I will tell you fast forward. The other son's okay,
37:13
Speaker 2: he's out of the hospital. He's out of rehab. He
37:15
Speaker 2: was very lucky. He had a severe crushing wound to
37:18
Speaker 2: the head and the chest. However, like how much bad?
37:23
Speaker 2: How much worse does an emergency get like that? Right?
37:27
Speaker 2: What do you do? This is a person I've worked
37:29
Speaker 2: with for well over a year and this just happened.
37:33
Speaker 2: She was at the hospital when we were talking, and
37:35
Speaker 2: she didn't know what was going to happen at that point,
37:37
Speaker 2: But within twenty four hours, a blink of an eye,
37:39
Speaker 2: her life changed. Priority, no more work, hospital with sun,
37:46
Speaker 2: steps to make sure the Sun's okay. Get through that
37:49
Speaker 2: son in rehab. Now he's home, he's back to normal,
37:53
Speaker 2: things are going well, he has follow up appointments, and
37:56
Speaker 2: he's on the road to recovery very well, thankfully. But
37:59
Speaker 2: that's just one example, right, there are so many. There's
38:03
Speaker 2: so many of you out there. You could have any
38:06
Speaker 2: one of a number of things happen. You have to
38:08
Speaker 2: learn to take the pause in any crisis moment and
38:12
Speaker 2: go what do I do? Breathe, ask a question, step away,
38:21
Speaker 2: make a statement, jump in place. But let's start with
38:27
Speaker 2: making sure that you are caring for yourself. If you
38:30
Speaker 2: plan today and you are in the path of nourishing yourself,
38:37
Speaker 2: working on sleep, getting some regular fitness or exercise, walking,
38:43
Speaker 2: when the crises and the emergencies arise, you're going to
38:46
Speaker 2: be better equipped. I also, I have the best patients
38:50
Speaker 2: I have patient today. She's between She was working living
38:54
Speaker 2: in Florida, lost her job, took her nine months to
38:56
Speaker 2: find another one. She had just come to me, and
38:59
Speaker 2: she has one child who's like two, and she had
39:02
Speaker 2: a new baby. Fast forward, she landed a job. She
39:06
Speaker 2: lives in Florida. It was in New York. They worked
39:10
Speaker 2: it out that she could commute, Okay, in the blink
39:13
Speaker 2: of an eye. She started there in January and she
39:16
Speaker 2: decided she was going to commute and have someone take
39:20
Speaker 2: care of the kids during the week. Well, fast forward.
39:23
Speaker 2: It wasn't working, but that was the best attempt. Right then.
39:27
Speaker 2: They let her work from home a couple of days
39:29
Speaker 2: a month so she could stay in Florida. This morning
39:34
Speaker 2: I talked to her. It was probably about twelve thirty
39:37
Speaker 2: one o'clock. I could look around and I'm like, where
39:40
Speaker 2: are you? She goes, Oh, I'm in my new place
39:42
Speaker 2: in New York. Oh, we just got the hero. Okay.
39:46
Speaker 2: I figured she got here this week. Last week we're talking.
39:49
Speaker 2: We're setting her up for a follow up plan. She
39:54
Speaker 2: literally got on a plane this morning with two babies.
39:57
Speaker 2: One is like, I don't know, ten twelve and so
40:00
Speaker 2: now the other one's three, a dog, a cat, and
40:04
Speaker 2: her husband. They left Florida, two animal carriers, two little guys,
40:12
Speaker 2: and she's in her empty apartment as she's talking to me,
40:15
Speaker 2: and she was as calm as a cucumber. That is resiliency.
40:21
Speaker 2: That is what I'm talking about building self care. To
40:25
Speaker 2: be able to respond and rally. You have to fill
40:29
Speaker 2: your tank for a rainy day. You can't always live
40:32
Speaker 2: on empty. You can't always live on the edge. If
40:35
Speaker 2: you don't take care of yourself, no one else will.
40:40
Speaker 2: How do we change our brain? It starts with rethinking
40:43
Speaker 2: things right. The way you rethink things is you you
40:47
Speaker 2: clear out your environment. You make some goals for yourself.
40:52
Speaker 2: You start today and make plans of what you're going
40:55
Speaker 2: to do each day, to recharge, to rest, to eat better,
41:00
Speaker 2: to hydrate better. Those simple basic things are going to
41:04
Speaker 2: go far. Your schedule's too busy to work out. I
41:09
Speaker 2: always tell people there's nothing like YouTube. I don't know
41:13
Speaker 2: how many hundreds of thousands of videos are on YouTube.
41:16
Speaker 2: You just roll out a towel, roll out a mat,
41:19
Speaker 2: put your YouTube up on your TV screen, or pop
41:22
Speaker 2: open your laptop, set it up on a table, and
41:25
Speaker 2: start doing some movement, some stretch. You can make time.
41:30
Speaker 2: You just have to make the choice to choose to.
41:33
Speaker 2: And that's what's so important about taking time for you.
41:37
Speaker 2: When was the last time you gave yourself fifteen minutes
41:40
Speaker 2: to just breathe, look at a book, read a magazine.
41:44
Speaker 2: Do nothing, Okay, write in a journal. You got to
41:48
Speaker 2: do it. The other tibit I will also give you
41:53
Speaker 2: I love this particular product. We haven't talked to doctor
41:57
Speaker 2: already and his team in quite a while, but if
42:00
Speaker 2: you go on too Hardy Nutritionals dot com. It's always
42:04
Speaker 2: fun around here, no matter what. One hour out of
42:08
Speaker 2: the week and I have to post dogs Hardy Nutritionals.
42:14
Speaker 2: This is sort of a single source supplement, but it's
42:18
Speaker 2: called Daily Essentials. If you go on to doctor Hardy's website,
42:23
Speaker 2: Party Nutritionals dot com, all one word Party Hrdy Nutritionals
42:30
Speaker 2: dot com and if you order the Daily Essentials, it's
42:35
Speaker 2: definitely vitamin tasting, so if you're one that's really particular
42:39
Speaker 2: about flavor, but it does come in different flavors. Plain
42:44
Speaker 2: I don't recommend, but all the other flavors are good.
42:47
Speaker 2: There's a berry and then this one is strawberry peach,
42:50
Speaker 2: but same type of thing. If you pop the lid,
42:54
Speaker 2: take a swig and put the Hardy Nutritionals in, it's
42:58
Speaker 2: probably one of the most balanced emplemental ingredients to get
43:01
Speaker 2: a ton of vitamins and minerals. And if you go
43:04
Speaker 2: through to the checkout, he gives my patients fifteen percent off.
43:09
Speaker 2: Just type in the word Magnolia. Magnolia will give you
43:13
Speaker 2: that discount. But you've got all the vitamins, ABD time
43:17
Speaker 2: and all that good stuff biotin, and it's got all
43:21
Speaker 2: of the things like iodine, magnesium, zinc and copper, as
43:25
Speaker 2: well as a little proprietary blend that I love of
43:28
Speaker 2: rape seed, glutamine, coenzyme's, alpha lapoic acid, Ginko Belova. But
43:35
Speaker 2: it is a one stop shop. So again I'm trying
43:39
Speaker 2: to think of what is going to optimize you and
43:41
Speaker 2: maximize your health and wellness. Love the branch chain of
43:45
Speaker 2: meinos love the protein. But doctor Hardy and his sons
43:49
Speaker 2: are actually he's a psychiatrist. Sadly he has passed, but
43:53
Speaker 2: his sons have carried on his formulation and they run
43:57
Speaker 2: the company, and we had them on. Gosh, it's been
44:01
Speaker 2: about a year now, but I love that product. So
44:04
Speaker 2: I'm trying to get you all to work within a
44:07
Speaker 2: time frame that you can take care of you quickly
44:10
Speaker 2: and efficiently. And what I really recommend you to do,
44:15
Speaker 2: you couldn't have talked to anybody that's busier than I am. Okay,
44:19
Speaker 2: I promise you and I know my good friend and
44:23
Speaker 2: producer Rebel knows this. There's not a minute of the
44:26
Speaker 2: day that I'm not utilizing some time to do something.
44:30
Speaker 2: But I managed to fit in fitness six days a week.
44:33
Speaker 2: I nourish myself right nearly every day. But I have
44:37
Speaker 2: a story for you, and I take time to have
44:41
Speaker 2: self care and if you don't take that time, you
44:45
Speaker 2: are not going to be good to not only yourself
44:47
Speaker 2: but anybody else. Funny story, and I hope this makes
44:51
Speaker 2: sense to those of you that give me all the
44:53
Speaker 2: excuses about yeah, I eat well, but I don't have time,
44:56
Speaker 2: and I microwave and I do the bucks and the bags. Well,
45:00
Speaker 2: I didn't take care of myself on Monday, and so
45:04
Speaker 2: total transparency. I worked literally all day and I didn't
45:09
Speaker 2: get I had my protein drink that I had it
45:11
Speaker 2: in the morning, and I was too busy because I
45:14
Speaker 2: overbooked my schedule when all day ran straight up into
45:19
Speaker 2: my trauma support group at nine o'clock. But between eight
45:23
Speaker 2: and nine, I was preparing for the trauma group, finishing
45:25
Speaker 2: with the patient, and I decided, you know, I'm just
45:31
Speaker 2: craving pizza.
45:34
Speaker 1: Hut.
45:35
Speaker 2: Now as a teenager and a young adult pizza Hut.
45:39
Speaker 2: It was good. I don't know what's changed. The Pizza
45:42
Speaker 2: Hut came to my door and I had my little treat.
45:47
Speaker 2: I woke up the next day, and this is where
45:49
Speaker 2: I want you to realize. My body is pretty finely
45:53
Speaker 2: tuned to know when things go in that are going
45:55
Speaker 2: to agree or not agree. When I woke up the
45:57
Speaker 2: next day, I was so My fingers were swollen, my
46:02
Speaker 2: legs were puffy. I couldn't really I could. I felt
46:06
Speaker 2: swollen even in the back of my throat. It was
46:09
Speaker 2: what I call a histamine release. Your body sometimes goes
46:14
Speaker 2: into a reactionary state. Let me tell you. I went
46:17
Speaker 2: to Orange Theory Tuesday morning. I was a mile short.
46:22
Speaker 2: I could not make it to the three mile run
46:24
Speaker 2: that I normally do. I just could feel it. My
46:27
Speaker 2: legs swelled later in the day, from my knees down
46:30
Speaker 2: to my ankles. They just puffed up. It was just
46:33
Speaker 2: inflammation and fluid excess pushing out I normally have. I
46:38
Speaker 2: don't have these issues. That night, I tried to rest,
46:42
Speaker 2: put my feet up. I got up the next day.
46:45
Speaker 2: I swelled again, not as bad. Went to bed last night,
46:50
Speaker 2: back to normal today. The only thing different in my
46:54
Speaker 2: day was not taking time to fuel myself the way
46:57
Speaker 2: I do. And I had highlight processed really bad choice
47:02
Speaker 2: of foods late at night and then went to bed
47:07
Speaker 2: at about eleven thirty after eating that at nine o'clock. So
47:10
Speaker 2: when I tell you, if you eat okay now or
47:14
Speaker 2: maybe not the greatest, or maybe you just don't pay
47:17
Speaker 2: attention to your diet. If you are down, sad, anxious, depressed, irritable,
47:23
Speaker 2: if you find that your body just feels heavy, feels full,
47:27
Speaker 2: feels bloated, feels chunky, where you have any issues of
47:31
Speaker 2: blood pressure or metabolic issues, you're diabetic. That was a
47:36
Speaker 2: snapshot and it was a reaction, which means I have
47:41
Speaker 2: to pay attention, but you need to pay attention to
47:43
Speaker 2: so start fueling your body. We've only got just a
47:47
Speaker 2: bit of time. I can't believe we've come this close.
47:50
Speaker 2: And in order to kind of get you everything to
47:52
Speaker 2: retrain your brain, you probably do a little bit more
47:55
Speaker 2: of this next week on tips and Tidbits. So I
47:58
Speaker 2: want you to take this week tuned in late. You know,
48:01
Speaker 2: you can always pick up our show the following Monday
48:05
Speaker 2: on iHeartRadio. So it will go from start to finish,
48:08
Speaker 2: you'll only be able to get the audio, but at
48:11
Speaker 2: least you'll be able to get some of the tips
48:12
Speaker 2: that I gave at the beginning of the show. What
48:14
Speaker 2: I want you guys to really know and walk away
48:17
Speaker 2: with is you have to take care of you if
48:21
Speaker 2: you let everything in your environment get in the way
48:25
Speaker 2: of you paying attention to what you need to do.
48:30
Speaker 2: It's you and your family, first, friends, next, work, next. Okay,
48:36
Speaker 2: you've got to take care of you because you're not
48:38
Speaker 2: going to be good to anybody if you are to
48:41
Speaker 2: a point where you stress, you stream, you think, you overthink.
48:46
Speaker 2: Let's get back to the basics. Maybe you need to
48:49
Speaker 2: see someone to talk things through. Therapy is fantastic. When
48:54
Speaker 2: you do talk therapy once a week or once a month,
48:57
Speaker 2: it's an outside objective person to give you good tips.
49:01
Speaker 2: It's I look at it as coaching. So go get
49:04
Speaker 2: some tips, Go get some somebody to kind of talk
49:07
Speaker 2: through your stressors. But you also need to take care
49:10
Speaker 2: of your health. Start with something simple. I don't need
49:14
Speaker 2: you to have a whole apothecary full of vitamins and
49:17
Speaker 2: things that are going to sit on the shelf. Let's
49:19
Speaker 2: start taking care of you. Get a notebook. Go on Amazon,
49:24
Speaker 2: get a simple thought journal or gratitude journal. Do something fun,
49:30
Speaker 2: right if you want a fun journal, or get one
49:33
Speaker 2: that's going to give you some helpful tips and advice
49:35
Speaker 2: and nurturing and it's chock full of notes and then
49:40
Speaker 2: places for you to write. And let's start focusing on you.
49:44
Speaker 2: Clean up your environment this weekend. Make some priorities, because
49:48
Speaker 2: you all have some good downtime and ways to be
49:51
Speaker 2: able to take care of your physical environment. Make yourself
49:55
Speaker 2: a priority. Let's kick off the second half of twenty
49:58
Speaker 2: twenty six about you and for you, and let's start
50:02
Speaker 2: retraining your brain to be your best self. You guys
50:05
Speaker 2: to have a wonderful, blest Fourth of July weekend. We'll
50:08
Speaker 2: see you next Thursday, three pm. Back here at Wellness
50:11
Speaker 2: and Censored live with myself, doctor Patty G. Have a
50:14
Speaker 2: great holiday. God bless America. See y'all next week