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Mental Health & Wellness 2026 Ways to Improve 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 guests 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, Happy New Year. It's exciting to be here with
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Speaker 2: you guys today. We are now in twenty twenty six,
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Speaker 2: all the first eight days, if you guys can believe it, so,
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Speaker 2: I would be remiss if we didn't start talking about
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Speaker 2: things too. Just let's have some new beginnings. Let's shake
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Speaker 2: off some of this stuff from twenty twenty five. Maybe
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Speaker 2: some of you had some really good things happen in
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Speaker 2: twenty five. Will keep those things rolling. But if you
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Speaker 2: left twenty twenty five hoping for maybe better things ahead
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Speaker 2: in twenty twenty six, let's start trying to find ways
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Speaker 2: to get you there mentally, emotionally, and physically. And that's
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Speaker 2: kind of what I do. Right. We are in our
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Speaker 2: third season, and for any of you who are tuning
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Speaker 2: in live today, we've got lots of our old episodes
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Speaker 2: with great information, so you go back and check it
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Speaker 2: out on iHeartRadio. Just pull up Wellness Uncensored podcast with PATTYG.
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Speaker 2: And excited to say I think one of my guests
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Speaker 2: was talking about it in December. Finished with my doctoral degree,
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Speaker 2: so we're going to go now with doctor PATTYG. But
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Speaker 2: tons of experience, tons of years working there out there
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Speaker 2: in the world and almost four decades, so lots of
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Speaker 2: good stuff that I can tell you. You cannot take away
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Speaker 2: practical experience. So there's much more that I've seen than
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Speaker 2: you could ever learn in a textbook. And that's why
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Speaker 2: I always try to provide you guys with a practical approach.
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Speaker 2: And so sometimes things can be overthought, overdone, overtested, overtried,
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Speaker 2: even overcommitted. And so for twenty twenty six, try to
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Speaker 2: make it the year of maybe working on less is more,
2:23
Speaker 2: you know, try to come up with maybe your top
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Speaker 2: three goals. And those goals don't have to necessarily be
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Speaker 2: in any particular order of you know, importance, but you
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Speaker 2: certainly want to be able to come up with things
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Speaker 2: to feel better, take more time for yourself, and breathe more.
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Speaker 2: And when I say breathe more, what I mean by
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Speaker 2: that is just taking time to see what's around you.
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Speaker 2: And a lot of times we'll call that gratitude and
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Speaker 2: it's very understated, and I've been doing a little bit
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Speaker 2: of that. And I have to tell you a funny
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Speaker 2: story as we as we get started here in twenty
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Speaker 2: twenty six, because you know, we come across to you
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Speaker 2: in the airwaves, and my laptop i'll say, for lack
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Speaker 2: of a better word, and perhaps got crispy burned up
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Speaker 2: because of the fan. I didn't realize that while it
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Speaker 2: seemed like it was working, well, I don't always hear
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Speaker 2: the fan, and I think, well, if I'm not in
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Speaker 2: a busy, big program, it's probably normal. Well, all of
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Speaker 2: a sudden, my laptop shut down the other day and
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Speaker 2: I'm like, well, that's weird. Maybe I didn't have the
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Speaker 2: power cord on it, turned it off, turned it back on,
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Speaker 2: and I got the screen. It wasn't quite a blue screen,
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Speaker 2: but it said your fan has stopped working, and then
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Speaker 2: it proceeded to tell me all this critical information that
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Speaker 2: I'm like, all right, I'll just let it cool down,
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Speaker 2: it'll be fine. Well it no longer works, so miss
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Speaker 2: non it person here had to figure out what to do. So,
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Speaker 2: you know, those things can really be a source of stress.
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Speaker 2: And whatever your stressors are as you present into twenty
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Speaker 2: twenty six, you have to realize there's only so much
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Speaker 2: you can do. That's kind of the stuff that we've
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Speaker 2: talked about this year, when you think about what's in
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Speaker 2: your circle of control and what's outside of it. And
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Speaker 2: so the computer, although it's pretty important to me on
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Speaker 2: a daily basis with talking and seeing patients, you know,
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Speaker 2: doing all the stuff that I do, even being on
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Speaker 2: this podcast, I had to realize, all, right, game plan,
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Speaker 2: what am I going to do? Order new laptop, check,
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Speaker 2: call my computer guy who knows how to connect me,
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Speaker 2: check reset with old computers, so you have something to
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Speaker 2: work off of till you get everything reset. And maybe
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Speaker 2: in twenty twenty six, just try to think things through
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Speaker 2: with a slightly different lens and maybe in that way
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Speaker 2: you'll find that you don't react as quickly, you don't
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Speaker 2: stress as quickly, and just maybe you will have a
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Speaker 2: more thoughtful twenty twenty six. And when it's a thoughtful
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Speaker 2: twenty twenty six, that's where we talk about mindfulness. How
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Speaker 2: much time have you spent on being present in the
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Speaker 2: moment for you, looking ahead, not thinking about the past,
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Speaker 2: And if you have, then you're in the right direction.
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Speaker 2: But if you haven't, I encourage you to really think
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Speaker 2: about ways that you can be more mindful in the
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Speaker 2: moment as you go forward. And that's not an easy
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Speaker 2: habit to change. So that's one thing think about, you know,
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Speaker 2: what it's going to take for you to be present
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Speaker 2: in the moment. And then also let's talk about what
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Speaker 2: does what does mental health? What does mental wellness look like?
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Speaker 2: You know and feel free? If you guys have questions,
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Speaker 2: you can always text in a question, happy to answer them,
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Speaker 2: because today's sort of an open flavor, an open discussion
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Speaker 2: of how do I get myself repositioned to start building
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Speaker 2: some new ideas, new habits going forward. We are certainly
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Speaker 2: not without lots of things that we can we can
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Speaker 2: zero in on. And you know, a lot of what
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Speaker 2: I tend to find and I talk about is symptoms
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Speaker 2: or diagnosis, things right like anxiety depression ADHD, things like that.
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Speaker 2: But let's think about what is on your plate when
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Speaker 2: you get up in the morning, what does your day
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Speaker 2: look like? Do you wake up and start the day
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Speaker 2: excited and thrilled and ready to go. And when you
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Speaker 2: wake up and ready to start the day, what part
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Speaker 2: of the day have you carved out for yourself that
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Speaker 2: I often will call and tell people is my recess,
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Speaker 2: what's your recess. It's very important that you take time
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Speaker 2: to do things that are motivating to you. And we
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Speaker 2: often sell ourselves short in taking care of others. And
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Speaker 2: maybe some of you heard me say this at least
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Speaker 2: ten or twenty times, but if you're taking care of yourself,
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Speaker 2: you can't do as good of a job without taking
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Speaker 2: care of yourself first. If you want to help others,
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Speaker 2: and I hear people all the time get so caught
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Speaker 2: up in well, but I have to take care of this,
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Speaker 2: and I have kids, and I have a husband, or
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Speaker 2: I have a wife, or I have an older adult parent,
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Speaker 2: or I have to work two jobs. And that's very true. However,
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Speaker 2: what you have to remember is if you're not at
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Speaker 2: the top of your game, something else is going to slip.
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Speaker 2: You're just not going to be able to be your
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Speaker 2: best self. And through all of that, it's so important
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Speaker 2: to remember hydration, fuel, and movement. It's kind of my
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Speaker 2: mo o and how I work to help people get
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Speaker 2: to be their best self, because look, we can throw
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Speaker 2: a pill at anything, right, and how good is that
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Speaker 2: pill really going to be? Or work? You have to
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Speaker 2: be able to nurture fuel, nourish the body mentally, physically,
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Speaker 2: and spiritually. And it's fascinating. There's twenty four hours in
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Speaker 2: the day, and in the one hour that I do
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Speaker 2: the show, everything seems to happen. I've got the computer going,
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Speaker 2: but I've got somebody sitting out my outside my front door,
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Speaker 2: and my dogs are about to go unleashed. I wish
8:06
Speaker 2: I had a commercial we could pause too, anything we
8:08
Speaker 2: can do to pause, because this is not going to
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Speaker 2: be good, and I don't know who it is. About
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Speaker 2: twenty minutes ago, the Meilman came knocking at the door,
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Speaker 2: and you know, my son does he works night shift,
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Speaker 2: And I'm like, please just leave the package. We're good,
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Speaker 2: thanks very much.
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Speaker 3: Are you ready to go and deal with that stranger
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Speaker 3: at your Uh? Yeah?
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Speaker 2: Can we like do a little little moment here, maybe
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Speaker 2: put up my patches and do a little interlude him? Okay,
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Speaker 2: go ahead, all right, hold tidy, Well, Patty, I.
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Speaker 3: Was going to get her stranger at the door. We
8:42
Speaker 3: are going to find out you need to continue what
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Speaker 3: Patty was going about. First. Remind she's got an awesome
8:48
Speaker 3: book out. It's called They Called Me. This is about
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Speaker 3: when Shakespeare and COVID, and I think it's an awesome book.
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Speaker 3: Another book she has out is Frozen Shoulder Survival Guide.
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Speaker 3: Now some of you might have experienced a frozen shoulder,
9:03
Speaker 3: but you know reading about it could help you or
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Speaker 3: those around you. So check out the book. I'm sure
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Speaker 3: it's wherever books are available to be bought. Can also
9:14
Speaker 3: watch again the they call Me Harriet. So many people
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Speaker 3: experience things throughout that horrible time of yeah, that time
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Speaker 3: where COVID was around. So you might know someone who
9:27
Speaker 3: could benefit from reading this book. Or you read the
9:31
Speaker 3: book and tell them about the things you can find out.
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Speaker 3: Another thing, if I can pull them up clee which
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Speaker 3: quickly never really actually works when you're dealing with the computer.
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Speaker 3: That's what you know when, especially when things are breaking.
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Speaker 3: See if I can get real quick for you. Oh no,
9:46
Speaker 3: look she's gonna save me. Remember, get the book and
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Speaker 3: here's Patty.
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Speaker 2: Hey. This is how life is. It's so crazy when
9:55
Speaker 2: things like this happen. You just and it kind of
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Speaker 2: fits it with twenty twenty six. Right, your goal's resolution.
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Speaker 2: Things are going to happen, right, Things are going to
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Speaker 2: get in your way, you know, and it's funny to
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Speaker 2: see how year over year all the people that I
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Speaker 2: talk to, how do you respond versus react? And there's
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Speaker 2: things that are going to come your way, right, So
10:15
Speaker 2: what I want to do is give you guys a
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Speaker 2: toolkit for you to kind of figure out where are
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Speaker 2: your pressure points, where do you find that you are stressed,
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Speaker 2: and what can you do about it? And let's face it,
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Speaker 2: a lot of the stuff that I hear from folks,
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Speaker 2: and by the way, thanks Rebel and hitting there when
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Speaker 2: when things happen, finances are tight the world, there's all
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Speaker 2: kinds of things going on right now, right there always is,
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Speaker 2: and there always is going to be. You've got to
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Speaker 2: bring it down to your circle of what you can
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Speaker 2: control and what you can't. I started sharing, like the computer,
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Speaker 2: it's really not in my control. What's in my control
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Speaker 2: is to fix the situation. But I couldn't fix that.
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Speaker 2: I probably have planned better, And when my computer started
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Speaker 2: kind of acting up a little bit, I should have
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Speaker 2: paid closer attention to it. But again, what's done is done.
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Speaker 2: Twenty twenty five into twenty twenty six. What happens when
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Speaker 2: the ball drops right, it's supposed to inflict, it's change,
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Speaker 2: it's time for new It's time to clean out the cobwebs,
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Speaker 2: put up some fresh things. There's lots of things you
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Speaker 2: can do in your life that don't cost a lot
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Speaker 2: of money or money at all, but your mental health
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Speaker 2: is irreplaceable. And sometimes mental health it's really challenged. Right.
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Speaker 2: It could be the break the breakup of a relationship.
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Speaker 2: It could be the loss of a loved one. It
11:35
Speaker 2: could be the loss of a pet. It could be
11:37
Speaker 2: the loss of a job. It could be the you
11:40
Speaker 2: fill in the blank with your ex, or it could
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Speaker 2: be some of both, or three or four or five
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Speaker 2: of those things all at once. People struggle to really
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Speaker 2: what is their breaking point? So with all those things
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Speaker 2: that we struggle with, and look, there could be other things,
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Speaker 2: you know, weight gain, just bad diagnosis, things that you
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Speaker 2: really it's going to take time and hopefully with not
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Speaker 2: necessarily a bad diagnosis, but you know, if you've got
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Speaker 2: physical issues, then your best way to really be able
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Speaker 2: to address those things is to come up with a
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Speaker 2: plan plan with your provider or your specialist. I always
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Speaker 2: encourage people, you can't go wrong with a good talk
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Speaker 2: therapist to start talking out and talking through your problems. Oftentimes,
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Speaker 2: folks really struggle when they start talking to a friend
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Speaker 2: or a relative or a partner and trying to expect
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Speaker 2: that they are going to become the person to help
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Speaker 2: them through their problems. Not saying that it's not important
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Speaker 2: to communicate with each other, but if you really want
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Speaker 2: to get objective results, bring your issues, concerns, mental stressors
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Speaker 2: to someone who can be a voice of objectivity. Because
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Speaker 2: everybody wants to try to have someone who has the
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Speaker 2: best for us, but everybody is also struggling with their
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Speaker 2: own stuff. So here's a couple things that I recommend,
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Speaker 2: and this is one of my favorite things to really
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Speaker 2: kind of clear and shake out the tremors and the
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Speaker 2: angst and the worries that you're in. And you can
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Speaker 2: do some of these things either off of Yah, Yahoo,
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Speaker 2: off of Amazon, or you can even google a lot
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Speaker 2: of this stuff and you don't even have to buy anything.
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Speaker 2: But if you go on Amazon, there's little boxes of cards.
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Speaker 2: One is we've talked about the vegus nerve I love getting.
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Speaker 2: There's a little kit called with the Vagus Nerve little
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Speaker 2: cards and exercises. Let's start with the biggest nerve in
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Speaker 2: your body, and let's start with how do I calm
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Speaker 2: myself to make a good decision or a good choice.
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Speaker 2: It could be simple, it could be complex. The vegus
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Speaker 2: nerve goes from the base of your brain all the
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Speaker 2: way down almost into your small intestine, and it touches
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Speaker 2: with nerve little tentacles into every major organ in your body,
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Speaker 2: as well as your obviously your heart, which leads into
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Speaker 2: your blood vessels. And any time that you were under
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Speaker 2: stress or you feel like you can't think clearly, you
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Speaker 2: were probably sending out signals of this negative energy, which
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Speaker 2: I like to kind of share with people at your
14:11
Speaker 2: fight or flight. It's like kind of how I was
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Speaker 2: distracted a moment ago. But it wasn't that there was fear.
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Speaker 2: It was like, how am I going to keep everything
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Speaker 2: under control in a situation that was about to be
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Speaker 2: not in control and not in a bad way, but
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Speaker 2: just there's things you can't control. Your body goes into
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Speaker 2: this moment and you release this adrenaline. Sometimes you feel
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Speaker 2: it is a like a pressure in your body. Sometimes
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Speaker 2: you shake, sometimes you have sweat, You get hot, warm
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Speaker 2: warmth console over your body. So in a situation like
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Speaker 2: that that's controlled by your vegus nerve, the vagus nerve.
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Speaker 2: If you grab the cards online or if you can
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Speaker 2: google or look up the vegus nerve and exercises, you
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Speaker 2: can release some of that stress and reset yourself almost immediately.
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Speaker 2: Do some jumpin jacks, do some ups, jump up and down.
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Speaker 2: Your body doesn't know whether you do jumpin jacks or
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Speaker 2: you just kind of dance a little crazy or jump,
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Speaker 2: you know, jump in your own fashion. But it's a
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Speaker 2: trigger and a stimulus that you shake it up. I
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Speaker 2: don't know if y'all are familiar with doctor McCullough, but
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Speaker 2: he's part of the Wellness Center and has been an
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Speaker 2: advocate for a lot of the things the last four
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Speaker 2: or five years because we're trying to get people back
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Speaker 2: to good physical and mental health. And that was one
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Speaker 2: of the things he just said. I believe was on
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Speaker 2: Fox News the other day talking about how to just
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Speaker 2: if you do nothing all day, take a break and
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Speaker 2: do He said, ten burpies. I prefer push ups or
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Speaker 2: jumping jacks. I absolutely hate purpies. But the idea is
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Speaker 2: if you stimulate your body to move, you will reset
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Speaker 2: that fight or flight mechanism. Other good stuff to reset
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Speaker 2: the vagus nerve is coming or singing, so many of
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Speaker 2: you like to sing in the car or in the shower,
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Speaker 2: and maybe that that's where you want to keep it,
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Speaker 2: but hey, wherever you are hum or sing it will
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Speaker 2: reset your vegus nerve. These are things that don't cost money,
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Speaker 2: and these are things that don't mean you have to
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Speaker 2: take a medication necessarily, right. These are ways that you
16:15
Speaker 2: can actually just help yourself, reset your body, reset your
16:18
Speaker 2: mental health in the moment. I still always encourage you
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Speaker 2: to get some professional guidance with a therapist, a counselor
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Speaker 2: nurse practitioner, things like that, but overall that's vagus nerve.
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Speaker 2: You can even take a nice ice cold compress, put
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Speaker 2: it right here on your face, twenty seconds on, thirty
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Speaker 2: seconds off, do it two or three times. That will
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Speaker 2: calm down your vegus nerve. It's also very good to
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Speaker 2: start to calm down if you're starting to get a
16:44
Speaker 2: stress or attention headache. So things like that are very simple.
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Speaker 2: If you do decide you want to get the cards.
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Speaker 2: I think they're like five six seven dollars and it's
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Speaker 2: probably close to seventy five or eighty cards that you
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Speaker 2: can have eighty different exercises to try and use throughout
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Speaker 2: the year to research.
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Speaker 3: Yeah, for those on the radio, they wanted to know
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Speaker 3: they can't see you if they're only listening on radio,
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Speaker 3: can you tell them where on the placement on the
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Speaker 3: face is that you put the cold compress that you
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Speaker 3: just mentioned.
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Speaker 2: Oh that's right. Yeah, Like if you folks are driving,
17:19
Speaker 2: you're on the radio, you take like, you know, you
17:22
Speaker 2: have a face mask that goes over your eyes for sleep.
17:25
Speaker 2: Picture over your eyes for sleep, just at the base
17:28
Speaker 2: to the top of your cheeks and covering around your
17:31
Speaker 2: eyes so that it's really the top half of your face.
17:34
Speaker 2: And it's just even if you only have a cold compress,
17:37
Speaker 2: but ice is best. And you just put it from
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Speaker 2: like the middle to the lower half of your cheeks
17:42
Speaker 2: right up to your forehead and just kind of like
17:45
Speaker 2: take that USA moment and just go just breathe and
17:49
Speaker 2: let it lay on there for about twenty seconds and
17:51
Speaker 2: then repeat that, you know, two to three times and
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Speaker 2: it should really help to settle that vegus nerve, relax
17:58
Speaker 2: that heart rate, calm you down. But yeah, just picture
18:02
Speaker 2: like a cat mask or those eye masks that you
18:06
Speaker 2: use when you go to sleep at night, or that
18:07
Speaker 2: they give you in some of the overnight or intercontinental
18:10
Speaker 2: flights where they want you to sleep and they give
18:12
Speaker 2: you little dark eyes. It's a mask like that. You
18:14
Speaker 2: just put it right over between the cheeks and over
18:17
Speaker 2: the eyebrows, so it's the top half of your face.
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Speaker 2: So hopefully that'll help you guys out there humming, like
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Speaker 2: I said, singing, doing a little jiggle, doing a little dance.
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Speaker 2: But think about this. You know, if you take every
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Speaker 2: day and somewhere mid day or at the end of
18:33
Speaker 2: your day, preferably an hour after you have dinner, just
18:36
Speaker 2: go do ten jumping jucks, go do ten push ups.
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Speaker 2: If you find that when you do it you feel
18:42
Speaker 2: good for the next twenty thirty minutes an hour after,
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Speaker 2: this is something you should put into your routine. I've
18:49
Speaker 2: told folks how did I ever get started and doing
18:52
Speaker 2: my fitness workouts? Just about every day I reset my
18:55
Speaker 2: mind to think what was it that I loved most
18:57
Speaker 2: to do as I was a kid, And for me,
19:00
Speaker 2: it was recess and not sure I'm going to move
19:05
Speaker 2: myself here. My favorite class was jim I'm being totally honest.
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Speaker 2: You know, I'm well passed high school in college, so
19:13
Speaker 2: it really doesn't matter, right, But I loved physical activity,
19:17
Speaker 2: and so because that was a fun thing, and I
19:20
Speaker 2: used to wait. I would watch the clock to get
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Speaker 2: to gym or to get to recess. I said, how
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Speaker 2: do I fit that in my life again, so that
19:27
Speaker 2: I go do something physical that I enjoy and so
19:31
Speaker 2: in my mind and it's it's the truth, it's not
19:34
Speaker 2: a lie. But sometimes we have to like stretch it
19:36
Speaker 2: to get ourselves, to make time for ourselves. But plan
19:40
Speaker 2: it out like it's something you just can't wait to do. Now,
19:43
Speaker 2: many of you don't like going to the gym. Why
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Speaker 2: it's hard to get back into it. It's you're going
19:49
Speaker 2: to be sore all kinds of things, right, there's lots
19:52
Speaker 2: of reasons why you don't want to start. But once
19:56
Speaker 2: you start, if you continue to power through it, after
20:00
Speaker 2: about the first five to ten days somewhere in between there,
20:03
Speaker 2: you're going to start to notice that you do feel better.
20:06
Speaker 2: And here's the thing. If you go at it like
20:08
Speaker 2: a like a banshee, you're going to be sore. Go
20:12
Speaker 2: about it like anything. Start slow, get on the treadmill,
20:16
Speaker 2: walk to three miles an hour. If you're going to
20:18
Speaker 2: go lift weights, start with six or eight pound weights,
20:21
Speaker 2: even go in and do the circuit, and do the
20:24
Speaker 2: circuit without putting a pin in the weights, and just
20:27
Speaker 2: get familiar with the equipment. Are you going to burn
20:30
Speaker 2: a lot of calories? Maybe not as much as if
20:33
Speaker 2: you were lifting a heavier weight, but that's okay, right,
20:36
Speaker 2: It's all about you. You've got to set your goals
20:38
Speaker 2: up to work on you. So all of that again
20:41
Speaker 2: is beneficial for the vegus nerve. There's a lot of
20:45
Speaker 2: exercises that you can do, so definitely google vegus nerve
20:48
Speaker 2: exercises and you can. You can get all kinds of
20:51
Speaker 2: things to do to vary your day and if you
20:53
Speaker 2: do a different exercise three hundred and sixty five days
20:56
Speaker 2: a year, you will be working that vegas nerve. Stay
20:59
Speaker 2: in calm and maybe with some of them that'll even
21:02
Speaker 2: get you to a walk, to dance, go to the gym,
21:05
Speaker 2: you name it. Now. The other thing that I wanted
21:08
Speaker 2: to share it and these things are meant to be
21:10
Speaker 2: easy and economical wherever you are in your thoughts, your feelings,
21:15
Speaker 2: your mental health right now. It's really actually very well documented.
21:20
Speaker 2: When you start to speak of things with affirmation and gratitude,
21:25
Speaker 2: your brain starts to release the right neural transmitters to
21:30
Speaker 2: help your body believe more positively. And who couldn't use
21:34
Speaker 2: a little bit more of positivity so you can do
21:38
Speaker 2: the same thing. And I guess who's the guy that
21:42
Speaker 2: has Amazon. I forget his name, but anyway, Amazon has
21:46
Speaker 2: all this great stuff and it's pretty inexpensive. Affirmation cards.
21:51
Speaker 2: I'll give you an example of just a couple of
21:54
Speaker 2: the cards. I see beauty in the parts of me
21:59
Speaker 2: that I use to think. We're broken today and every
22:02
Speaker 2: day I hope to be the light. We are created
22:08
Speaker 2: to be dreamers. I choose to release and to have
22:13
Speaker 2: joy in my day. That's just some of the affirmation cards.
22:18
Speaker 2: When I learned to release my tight grip and surrender control,
22:22
Speaker 2: I'm met with life that was created to live. I
22:25
Speaker 2: have a spot at the table. My story matters these Oh,
22:29
Speaker 2: my home is full of love and kindness. These are
22:32
Speaker 2: things that it's very powerful what you put in front
22:35
Speaker 2: of your eyes, it's very powerful what you put into
22:38
Speaker 2: your ears. And think about this, right, I mean, let's
22:42
Speaker 2: take it to somewhere. The challenges are today in our life,
22:46
Speaker 2: in our youth, and the things that they're exposed to.
22:50
Speaker 2: When you hear in seeings, you begin to think they're normal,
22:54
Speaker 2: and we need to ground ourselves to positivity affirmations. The
23:01
Speaker 2: other piece to those affirmations are gratitude. And you know,
23:05
Speaker 2: maybe some of you have been hearing some of these
23:07
Speaker 2: buzzwords about like, oh, I've got to practice gratitude. I've
23:10
Speaker 2: got to practice affirmations. Were certainly got a lot of
23:14
Speaker 2: weird comments in here today. I guess you'll have to
23:16
Speaker 2: tell me when there's a regular question in here, because
23:19
Speaker 2: I'm seeing a lot of weird they're now spamming podcast.
23:23
Speaker 2: This is crazy. But gratitude as you'm in there, because
23:28
Speaker 2: the sunshine with gratitude, the whole idea behind that is
23:34
Speaker 2: to be thankful for what you do have as a
23:38
Speaker 2: part of your existence. And look what I'm here to
23:41
Speaker 2: tell you, I can appreciate many of you out there.
23:44
Speaker 2: You're struggling. Things aren't all good. You're questioning what do
23:48
Speaker 2: I have to be, you know, grateful for when this
23:51
Speaker 2: is happening or this happened, or this is going to happen,
23:54
Speaker 2: or this just you know, you feel like you're in
23:57
Speaker 2: a really unique desperate situation. A lot of things, like
24:00
Speaker 2: I said, they're in a part of that circle. That's
24:03
Speaker 2: outside what you can control. But what's in the control
24:06
Speaker 2: is what you can control in your mind and your heart.
24:08
Speaker 2: With gratitude. You know, an example, walk as if you're
24:13
Speaker 2: kissing the earth with your feet. Remember that what you
24:17
Speaker 2: now have was once among the things you only hoped for. Oh,
24:22
Speaker 2: I like this. This is about Winnie de Pooh. Higlett
24:25
Speaker 2: noticed that even though he had a very small heart,
24:28
Speaker 2: it could hold a rather large amount of gratitude. If
24:31
Speaker 2: anybody knows we still love Christopher Robbins and the Winnie
24:34
Speaker 2: the Pew stories, we must find time to stop and
24:38
Speaker 2: thank the people who make a difference in our lives.
24:41
Speaker 2: That was John F. Kennedy. Gratitude is the healthiest of
24:45
Speaker 2: all human emotions. The more you express gratitude for what
24:48
Speaker 2: you have, the more likely you will have even more
24:52
Speaker 2: to express gratitude for. When I started counting my blessings,
24:57
Speaker 2: my whole life turned around. That was Nelson. The roots
25:01
Speaker 2: of all goodness lie in the soil of appreciation for goodness.
25:06
Speaker 2: And let us be grateful to people who make us happy.
25:09
Speaker 2: They are the charming gardeners who make our souls bloom.
25:13
Speaker 2: So you know, again, when I talk about gratitude. These
25:17
Speaker 2: are examples of things that you can use as gratitude
25:20
Speaker 2: sessions or daily affirmation sessions. It's hard for people to
25:24
Speaker 2: think up things to do themselves, right, you know. I
25:26
Speaker 2: even have people, you know, they're like, what do I do?
25:29
Speaker 2: What do I do? So to be creative and get
25:32
Speaker 2: yourself in the groove, if you can use some tools,
25:35
Speaker 2: it'll help create that mindset that you'll have something to
25:38
Speaker 2: work with if you use some of the you know,
25:42
Speaker 2: the tools we have at hand, and they're just little
25:44
Speaker 2: cards that you can get Amazon, some of the local
25:47
Speaker 2: probably Hallmark. There's a lot of places I think even
25:50
Speaker 2: I know Walmart and Target actually have some of these
25:53
Speaker 2: things too. The other piece to gratitude and affirmations, how
25:58
Speaker 2: many of you out there are journaling? I mean, if
26:00
Speaker 2: you really take a minute to write down positive negative
26:03
Speaker 2: thoughts from the day. People are too busy. Oh I
26:05
Speaker 2: don't really believe in that stuff. It's the power of
26:08
Speaker 2: the spoken word. And again, if you want to put
26:11
Speaker 2: your mind in a better place, let's start trying some
26:14
Speaker 2: of these things we have. It's January eighth, okay, so
26:18
Speaker 2: humor me, especially for some of you guys who tune
26:20
Speaker 2: in every week, and we've got all kinds of different
26:23
Speaker 2: stuff from now till January thirtieth, we've got a couple
26:28
Speaker 2: more Thursdays. Get yourself a little journal. You know, these
26:31
Speaker 2: are all kinds. You can get them anywhere, same thing,
26:35
Speaker 2: and a lot of them if you look at them,
26:37
Speaker 2: what's on the inside. Because I know blank pages are
26:39
Speaker 2: not very helpful for many of us, but some of
26:42
Speaker 2: them will have stuff like one, two, three, four, five
26:46
Speaker 2: looking forward to today, and you have five spaces to
26:49
Speaker 2: write down what you're looking forward to. If you can't
26:52
Speaker 2: look forward to one thing in your day, you probably
26:56
Speaker 2: need to be journaling. You probably need to be practicing
27:00
Speaker 2: those positive affirmations, and you probably need to be working
27:03
Speaker 2: on common down your vagus nerve another one that could
27:06
Speaker 2: be in the journal, or a question you could write
27:08
Speaker 2: down for yourself, things that make me happy. When I
27:11
Speaker 2: stop and think of the things that make me happy,
27:13
Speaker 2: and let me tell you, the list gets very long
27:16
Speaker 2: and I get very creative. You can put things down
27:19
Speaker 2: like getting better each day, what are my challenges? What
27:24
Speaker 2: have or what do I need to let go of?
27:26
Speaker 2: And tomorrow I will do X. And then you can
27:31
Speaker 2: put thoughts and notes. You can put quotes. You know,
27:34
Speaker 2: I love kids and teenagers because I remember, even as
27:38
Speaker 2: a teenager, I used to be very artsy, creative. We
27:43
Speaker 2: all love stickers. We all did those fun kind of
27:46
Speaker 2: crafty things to some regard or another. I don't know
27:50
Speaker 2: how much kids do it today, but I do know
27:52
Speaker 2: there's some still fun things out there. Hello kitty, there's
27:55
Speaker 2: a bunch of other things. Hello, Kitty's been out for
27:57
Speaker 2: a while. But if you start doing things that spark
28:02
Speaker 2: some of your creativity and start get a little sticker
28:05
Speaker 2: book and start putting stickers on your calendar or put
28:08
Speaker 2: stickers in your journal, make it colorful, make you make
28:11
Speaker 2: it something that you feel a part of. It is
28:14
Speaker 2: your personal space. So already you know we've got journaling,
28:18
Speaker 2: we've got gratitude, we've got affirmations. What other things can
28:22
Speaker 2: you do to fuel your body to make some positive
28:25
Speaker 2: steps to your mental health? I would be remiss if
28:28
Speaker 2: iding tell you about the whole fluid nutrition side. And
28:31
Speaker 2: we talk about this a lot, but for those of
28:33
Speaker 2: you who may not have caught what we've shared in
28:35
Speaker 2: the past couple of years, hydration is super important and
28:39
Speaker 2: if you measure yourself by this is a water bottle.
28:43
Speaker 2: But what I do because I'm super busy. You need
28:47
Speaker 2: your half your body weight and ounces of water daily.
28:50
Speaker 2: So let's do some simple math, especially if you're driving
28:53
Speaker 2: and you can't see me. If you're one hundred pounds,
28:57
Speaker 2: you need at least fifty ounces of water. Okay, you
29:00
Speaker 2: can go up or down from there. Why is that important?
29:03
Speaker 2: Because your body is seventy percent fluid. Take a look
29:06
Speaker 2: at any of you've got if you have indoor house plants.
29:10
Speaker 2: I bought six last year and only four are alive.
29:13
Speaker 2: So obviously I didn't hydrate some of the plants to
29:16
Speaker 2: the way they should have been hydrated. So we don't
29:19
Speaker 2: want any of you to wilt and die like two
29:21
Speaker 2: of my plants did. And I also learned that my
29:24
Speaker 2: plants do better when I buy bigger ones, not trying
29:27
Speaker 2: to nurture baby ones because it just doesn't work for me.
29:31
Speaker 2: So I got a couple big ones this past weekend
29:34
Speaker 2: because I wanted to do some more grounding and some greenery.
29:37
Speaker 2: But hydration is super important, and so find a way
29:41
Speaker 2: to get fuel of liquid in your body if you
29:47
Speaker 2: combine the two things that I'm talking about. Let's just say,
29:50
Speaker 2: if you do the math and say you need eight
29:53
Speaker 2: bottles of water a day. That's pretty close to nearly
29:55
Speaker 2: eighty ounces. It doesn't all have to be water. So
30:00
Speaker 2: make one of the bottles a protein. Make the other
30:04
Speaker 2: few bottles where you add branch chain amino acids. If
30:08
Speaker 2: you add some of that as nutrients and fuel, you
30:11
Speaker 2: are going to not only nourish, but you're going to
30:13
Speaker 2: make your cells flourish. And I want you to feel
30:17
Speaker 2: what a body that's flourishing feels like, because many of
30:21
Speaker 2: us walk around and I would love to see a
30:23
Speaker 2: show of hands, But if anybody's interested to send me
30:26
Speaker 2: a text or comment. How many of you walk around going,
30:31
Speaker 2: oh my god, I just don't have time to drink
30:32
Speaker 2: and I forget to bring my water bottle, or I'm
30:35
Speaker 2: just too busy, or yeah, I hydrate, you know, I
30:38
Speaker 2: fill up a sixteen or a twenty ounce Stanley. I'm good, right, Okay,
30:43
Speaker 2: twenty ounces is not going to get you anywhere. You're
30:46
Speaker 2: still going to be dry. So try to make it
30:49
Speaker 2: a habit to calculate out in your head. Perhaps buy
30:52
Speaker 2: bottles of water, or if you've got a Stanley that
30:56
Speaker 2: you know is twenty or forty or sixty four ounces,
30:58
Speaker 2: whatever measure. You've got to measure what you do. Here's
31:02
Speaker 2: the other thing. If you don't measure, you can't manage.
31:07
Speaker 2: I learned that that's actually sort of a skill that
31:09
Speaker 2: I have given to people. When you're trying to measure
31:13
Speaker 2: really good goals, and if you can't measure them, how
31:17
Speaker 2: do you know you're really doing what you're saying you're doing.
31:19
Speaker 2: So you've got to put some kind of measurement to it.
31:22
Speaker 2: Measurement to fitness goals is you know, I went to
31:25
Speaker 2: the gym three or four times this week. Measurement is
31:30
Speaker 2: while I was at the gym, I got my heart
31:32
Speaker 2: rate up to sixty percent or sixty five or seventy
31:35
Speaker 2: percent of my maximal heart rate. That's giving you a
31:39
Speaker 2: pretty good cardiovascular fat burning workout. If you go to
31:43
Speaker 2: the gym and you go around the circuit and there's
31:46
Speaker 2: eight stations and it takes you thirty minutes, it's a
31:49
Speaker 2: good movement exercise, and I'm glad you got to the gym.
31:53
Speaker 2: But don't expect to achieve your weight loss goals, you know,
31:56
Speaker 2: because because all of these things are extremely measurable, and
32:00
Speaker 2: if you do them to the calculation which we don't
32:04
Speaker 2: have to get technical about it. But you know there's
32:06
Speaker 2: a method to the madness. Talk to someone who knows
32:09
Speaker 2: how to help you reach those fitness goals. But if
32:12
Speaker 2: you are active and you're working out, your fluid needs
32:15
Speaker 2: to increase because you do need to rehydrate after a workout.
32:19
Speaker 2: But as a rule, thumb half your body weight ounces protein.
32:23
Speaker 2: Protein is the primary primary source to help you to
32:28
Speaker 2: stay calm, give you good dworphin release, help you to
32:32
Speaker 2: have energy to sustain and maintain. So we measure protein.
32:37
Speaker 2: Some people measure calories, but you know I can get
32:40
Speaker 2: a thousand calories real easy by eating a piece of
32:42
Speaker 2: red velvet red velvet cake. That's not the calories I'm
32:46
Speaker 2: going for, right, And you know I say that jokingly,
32:48
Speaker 2: but at the same time, I can't tell you how
32:51
Speaker 2: many times I'll have somebody sit in front of me
32:54
Speaker 2: and let's just say body mass index is somewhere around
32:57
Speaker 2: thirty nine, and they're telling me, yeah, they eat well,
33:00
Speaker 2: they hydrate, and they go to the gym. Okay, there
33:03
Speaker 2: can be metabolic issues, but their fitness may not measure
33:07
Speaker 2: the calorie expenditure. They may be the kind of person
33:10
Speaker 2: that's going around that circuit and it's taken them a
33:13
Speaker 2: long time and they're not pushing that heart rate up
33:15
Speaker 2: where it needs to be to turn up the fuel.
33:18
Speaker 2: So there's the variables that you have to know that
33:21
Speaker 2: why you're not getting the results. There's certainly other reasons
33:24
Speaker 2: and those things we can address. Once we know you're hydrating,
33:28
Speaker 2: you're optimizing your protein. Protein for the day. If you
33:33
Speaker 2: want to maintain has to be your goal body weight
33:37
Speaker 2: in grams daily. So again we'll keep it simple. If
33:40
Speaker 2: you're one hundred pounds and you're happy at one hundred pounds,
33:42
Speaker 2: then you need one hundred grams protein. You can go
33:45
Speaker 2: up or down from there. Now people often think protein,
33:50
Speaker 2: I'm just going to add weight. That's really not true.
33:53
Speaker 2: But what you want to do is understand protein is
33:56
Speaker 2: also going to help take away some of the symptoms
33:59
Speaker 2: that you could be experiencing with anxiety, stress, overthinking, panic,
34:05
Speaker 2: low mood, fatigue, lethargy, and just overall you know, really
34:12
Speaker 2: no motivation. So fuel your body with protein. And I
34:17
Speaker 2: like to make it simply. You can't figure out how
34:20
Speaker 2: to quickly get a good protein powder that you like
34:22
Speaker 2: the taste and a funnel just take sip out of
34:25
Speaker 2: the bottle, put the protein and shake it up. You're
34:27
Speaker 2: ready to go. And it's so quick to do. If
34:30
Speaker 2: you want to spend the money and you prefer one
34:32
Speaker 2: that's pre made, there's some good ones out there. So
34:35
Speaker 2: we've got hydration, we've got protein, we've got positive affirmations
34:39
Speaker 2: and gratitude, we've got journaling. Fitness we touched on, and
34:43
Speaker 2: you know, again, fitness really needs to be something that
34:47
Speaker 2: you look forward to doing getting past the first couple,
34:50
Speaker 2: you know, a week or two of soreness. Everybody starts
34:53
Speaker 2: out good in January, but a lot quit. I don't
34:56
Speaker 2: want you to quit. You need to make it a
34:58
Speaker 2: way of life. And I'll two things come up. People
35:01
Speaker 2: will often tell me, oh, my job is so physical,
35:04
Speaker 2: and I really don't need to work out. Well, your job,
35:07
Speaker 2: most likely you are not working to the level of
35:10
Speaker 2: sixty percent of your heart rate. Have a fit bit
35:13
Speaker 2: or a monitor and your heart rate is sixty percent
35:17
Speaker 2: of your maximal heart rate, then yeah, maybe your job
35:19
Speaker 2: is giving you that physical workout. And would I would
35:22
Speaker 2: venture to say, you know, like a construction worker who's
35:25
Speaker 2: building a home, a real physical job. They could be
35:28
Speaker 2: out there in the heat and they could be hitting
35:30
Speaker 2: that high of a heart rate, but that's really also
35:33
Speaker 2: hard in the body because there is focus, there's intensity,
35:37
Speaker 2: it's work. Your mind needs to do something that's not work,
35:42
Speaker 2: and you also want to give your mind the chance
35:44
Speaker 2: to enjoy the lift when you get a dopamine release,
35:48
Speaker 2: So you're not necessarily going to get that in work.
35:51
Speaker 2: I yet to meet a carpenter, a construction worker, or
35:55
Speaker 2: how about the folks that lift our trash. Holy Hannah,
35:59
Speaker 2: those people are haul and and move, and what a
36:01
Speaker 2: great job for us because they're helping us to keep
36:03
Speaker 2: our place clean. But I've not met anybody who's thrilled
36:07
Speaker 2: about hoisting up those trash cans or you know, nailing
36:10
Speaker 2: a hammer and lifting up beams. You're not necessarily getting
36:13
Speaker 2: a dopamine rush. But if you do something that's sort
36:16
Speaker 2: of mindless or relaxing or fun, you're going to get
36:19
Speaker 2: that right release, and that's what's really important. So yeah,
36:23
Speaker 2: so the fitness is important, definitely, three to four times
36:27
Speaker 2: a week more if you can really get in the
36:29
Speaker 2: groove of things and make it your recess. Those are
36:33
Speaker 2: the top things to kind of work that triangle. Now, sleep,
36:36
Speaker 2: how many of you struggle with sleep all the rest
36:38
Speaker 2: of the stuff that I've talked about so far. If
36:40
Speaker 2: you're tossing and turning at night, you are going to
36:42
Speaker 2: be tired. And there's a fabulous book that I've shared
36:46
Speaker 2: a couple times. It's called a Say good Night to
36:49
Speaker 2: Insomnia and it's by Greg J. Jacobs, and you can
36:53
Speaker 2: get that on Amazon Tube it Say good Night to Insomnia.
36:56
Speaker 2: And maybe have to reach out to him, have him
36:58
Speaker 2: come on. Probably have to do that with a couple
37:00
Speaker 2: of the books that I promote, because hey, I'm giving
37:02
Speaker 2: them a free promo. But the book's really good, and
37:05
Speaker 2: why I like it is because it tells you a
37:07
Speaker 2: lot about what you probably didn't want to know about
37:10
Speaker 2: sleep aids. But it also helps you to create some
37:12
Speaker 2: good sleep hygiene. And that takes me back to what
37:16
Speaker 2: you fill your head with. In twenty twenty six, let's
37:19
Speaker 2: start thinking about what do we fill our head with?
37:23
Speaker 2: What do we look at, what do we read? What
37:25
Speaker 2: are we hearing? And while you know it's important to
37:29
Speaker 2: stay on top of current events, be real careful what
37:32
Speaker 2: you watch and what you listen to before you try
37:34
Speaker 2: to go to bed or go to sleep at night.
37:36
Speaker 2: It's going to stimulate your brain and either going to
37:39
Speaker 2: have trouble fall asleep, or you'll fall asleep and you
37:41
Speaker 2: may have nightmares, or you may wake up and not realize.
37:45
Speaker 2: So try to do some really good sleep hygiene. And
37:49
Speaker 2: the Say good Night to Insomnia book, it's Greg Jacobs
37:53
Speaker 2: talks about medications, talks about like six weeks of how
37:57
Speaker 2: you can really do a sleep hygiene pro to call,
38:00
Speaker 2: and a lot of it is setting the intentions for
38:02
Speaker 2: what you what you want your room to look like,
38:05
Speaker 2: Spraying some aromatherapy on your pillow, finding something that you like,
38:09
Speaker 2: a noise that's not going to keep you awake, but
38:11
Speaker 2: white noise, mega hurts, vibrational sounds, a babbling brook, those
38:18
Speaker 2: kinds of things they really do help. They help tremendously
38:22
Speaker 2: right before sleep, or maybe not right before, but in
38:25
Speaker 2: the evening, do you really give yourself enough time to
38:28
Speaker 2: wind down? And so if you haven't wound down and
38:32
Speaker 2: if you went to the gym earlier in the day,
38:35
Speaker 2: this is again is where you know we talk about
38:37
Speaker 2: doing ten or twenty jumpin jacks, do a couple pushups,
38:42
Speaker 2: maybe do some you know, stretches, and use that as
38:46
Speaker 2: a way to set your body's intentions to relax. And
38:49
Speaker 2: I promise you, if you're somebody who has trouble getting
38:52
Speaker 2: out to the gym or wherever, utilize YouTube. There are
38:58
Speaker 2: some great stuff on there and I found it ton
39:00
Speaker 2: of things that have been really helpful for you know,
39:02
Speaker 2: myself and my patience. And if you just start to
39:05
Speaker 2: change your habits, you don't have to be perfect. Say
39:08
Speaker 2: you do it today and through the weekend, and the
39:11
Speaker 2: next Monday you mess up, don't give up, don't stop.
39:15
Speaker 2: Monday can be a cheat day or a mess up day,
39:19
Speaker 2: but then get yourself back on track. And if you
39:21
Speaker 2: start doing this from now through February and March, chances
39:25
Speaker 2: are you're going to have habits that you're going to
39:27
Speaker 2: keep and you go to feel a whole lot better. Now,
39:29
Speaker 2: what about the nutrition scale. I haven't seen. I haven't
39:33
Speaker 2: seen anybody dial in here. We've got a little hacker,
39:36
Speaker 2: I see, but I hope he's not blocking other people
39:40
Speaker 2: from texting questions. And but with nutrition, you know, I
39:45
Speaker 2: often will hear how many of you feel like but
39:48
Speaker 2: I'm not hungry. I can't eat until i'm hungry. Okay,
39:52
Speaker 2: Hunger is not the trigger to fuel your brain and
39:56
Speaker 2: I want you to really think about that. You know,
39:59
Speaker 2: fueling your and I know a few of our regular listeners,
40:03
Speaker 2: fueling your brain is like fueling your gas tank. It's
40:07
Speaker 2: also like doing what I did. And I have to say,
40:10
Speaker 2: I'm going to make an example of myself. I had
40:13
Speaker 2: warning signs that my laptop was probably not going to
40:16
Speaker 2: get me where it needed to get me. And hence,
40:18
Speaker 2: of all days, I'm sitting here and I'm like, oh,
40:21
Speaker 2: now what am I going to do? And I'm thank
40:23
Speaker 2: god I had an old laptop. But what I'm curious
40:26
Speaker 2: about is when do you see warning signs that perhaps
40:29
Speaker 2: maybe you need to advance, plan, or change what you're doing.
40:35
Speaker 2: So with nutrition, if you're finding that you are not hungry,
40:39
Speaker 2: finding that you've got anxiety, finding that you've got some
40:43
Speaker 2: low mood, finding that you're stressed about things, it could
40:46
Speaker 2: be because you're not fueling your body. And if you're
40:49
Speaker 2: not fueling your body, you are going to have symptoms
40:52
Speaker 2: that mirror anxiety, depression, low mood, irritability, and you're not
40:57
Speaker 2: going to think to eat. And what happened with that
41:00
Speaker 2: is now your body goes into the state of preservation.
41:03
Speaker 2: So in order to put it in a state that's
41:05
Speaker 2: not in preservation. When you get hunger pains, your brain
41:10
Speaker 2: has probably been on low fuel and probably hungry for
41:15
Speaker 2: about four to five hours before you eat. And why
41:19
Speaker 2: is that important? Because how many people just don't eat
41:21
Speaker 2: right or don't eat till late in the day, or
41:23
Speaker 2: they say, oh, I'm just fasting into lunch. Internet and
41:26
Speaker 2: fasting on occasion is not a bad thing, But I'm
41:29
Speaker 2: sure there's a lot of you out there that just
41:30
Speaker 2: wait until lunchtime or after lunch. I've had patients tell
41:33
Speaker 2: me they get up. I don't know how they do it.
41:35
Speaker 2: They go through the whole day and they don't eat
41:36
Speaker 2: until about six o'clock at night. Don't do that to
41:39
Speaker 2: your brain. Just like your phone, how many of you
41:42
Speaker 2: can't live without your phone, your laptop if you don't
41:45
Speaker 2: have the plug in when you're getting below fifty percent,
41:50
Speaker 2: when your gas tank gets below fifty percent, you've got
41:53
Speaker 2: to be able to I sure, I wait for as
41:56
Speaker 2: I I'm it's terrible. The sun is beaming Florida. I
42:01
Speaker 2: guess I won't be able to get past the sudden
42:03
Speaker 2: So you've got to be able to fuel your brain.
42:06
Speaker 2: Does that make sense? Take the time to use something
42:10
Speaker 2: branch chain Aminos protein drink if you can, you know,
42:15
Speaker 2: not be too put out by chewing a protein bar
42:19
Speaker 2: or some grains or some nuts, or like a trail
42:22
Speaker 2: mix or anything like that. Fuel it fuel your body.
42:26
Speaker 2: But if you really don't want to have the texture
42:28
Speaker 2: the taste that chew, at least do a protein drink
42:31
Speaker 2: and at very minimum, get branch chain aminos. If you're
42:35
Speaker 2: out there and you're drinking the Gatorades and the oh,
42:38
Speaker 2: all of those propel. All of those they all have
42:41
Speaker 2: enough chemical preservatives in there. I think I'm also going
42:44
Speaker 2: to give you the reminder about some of these energy drinks.
42:48
Speaker 2: I have finally found one. It doesn't have anything in
42:52
Speaker 2: here that is bad for you overall. I mean caffeine.
42:56
Speaker 2: You know, we could argue that. But if you're going
42:58
Speaker 2: to get an energy drink, I I love this one
43:01
Speaker 2: called It's It's by the company Moment, m omb and T.
43:05
Speaker 2: I'm going to put it up on my link next
43:07
Speaker 2: week because I've signed up with them and they give
43:10
Speaker 2: you a discount. So take a look at that. But
43:14
Speaker 2: all the other energy drinks, forget Red Bull, but do
43:17
Speaker 2: you know the one component that they all have in them.
43:20
Speaker 2: They all have. You know, this is terrible over here.
43:23
Speaker 2: I got to come up with the studio. They all
43:27
Speaker 2: have cyan kobalamin. And we've talked about this. Anybody remember
43:31
Speaker 2: what cyancobalamin has in it. It's supposed to be B twelve,
43:37
Speaker 2: but that's methyl obaloman Cyan kobalamin is the precursor cya
43:43
Speaker 2: n it's traces of cyanide. So I don't know how
43:48
Speaker 2: y'all feel about RFK, but he's onto something. And it's true.
43:52
Speaker 2: In our country there are ingredients even right down to
43:56
Speaker 2: the cereals and all the other process stuff, that are
43:59
Speaker 2: not necessarily healthy for our bodies. So read the label,
44:04
Speaker 2: look it up. And while they'll tell you trace amounts
44:07
Speaker 2: of cyan which is cyanide, can be okay, would you
44:13
Speaker 2: really want to put cyanide in your body? And here's
44:16
Speaker 2: the thing. Have you ever had an energy drink and
44:18
Speaker 2: gotten a headache? Have you ever gotten an energy drink
44:20
Speaker 2: and had a tingle in the back of your throat?
44:22
Speaker 2: Have you ever had an energy drink and had your
44:24
Speaker 2: lips kind of feel weird or tingling, or even get
44:27
Speaker 2: a little blue, or I don't know, feel some sort
44:31
Speaker 2: of you know when you feel a little panicky or
44:34
Speaker 2: a tightness in your chest. Even traces amounts of cyanide.
44:37
Speaker 2: I mean, I talked to a molecular scientist about this.
44:41
Speaker 2: Even traces of it are enough to trigger something similar
44:45
Speaker 2: to an allergic or a toxic response. So just be aware.
44:49
Speaker 2: Whatever you decide, you know you can be informed, but
44:53
Speaker 2: I just want to make sure you guys are aware.
44:57
Speaker 2: Just a few closing thoughts. We're moving into the new year.
45:03
Speaker 2: Don't set too many expectations, don't set too many goals,
45:06
Speaker 2: but try to go for up to three. Maybe something
45:09
Speaker 2: for your emotions, mentally for your stressors, maybe something physical
45:14
Speaker 2: for your body and nutrition, and maybe something to help
45:18
Speaker 2: you get better sleep. That's the triangle. That's the foundation,
45:22
Speaker 2: and there's lots of stuff that we can do here.
45:25
Speaker 2: I am going to make sure. I mean, if you're driving,
45:27
Speaker 2: you can't see our site and office location, but Magnolia
45:32
Speaker 2: the letter b Wellness dot com is our website magnoiab
45:37
Speaker 2: wellness and our office is nine oh four three seven
45:41
Speaker 2: seven one one nine six. I'll give you that number again,
45:45
Speaker 2: text it or type it in somewhere. You can actually
45:48
Speaker 2: text us on that number with a question. But it's
45:50
Speaker 2: nine zero four three seven seven one one nine six
45:54
Speaker 2: And I know Rebels had our QRS code up there.
45:59
Speaker 2: If you want to start with some great products, you
46:02
Speaker 2: can tap into Magnoliassell Patches dot com. We've got energy,
46:07
Speaker 2: pain relief, all kinds of other things. If you call us,
46:10
Speaker 2: we can send you some information about some good supplements
46:12
Speaker 2: to get started on in the next coming week since
46:14
Speaker 2: it is the beginning of the year. Yeah, there's the
46:16
Speaker 2: QRS code if you guys are going to take a
46:19
Speaker 2: picture of it. In the next coming weeks, We're going
46:21
Speaker 2: to talk a lot about mental health mental wellness supplements
46:25
Speaker 2: that can help you to feel better and be your
46:27
Speaker 2: best self. We're going to talk about lithium or tate
46:30
Speaker 2: because it's my favorite supplement for people, and while it's
46:33
Speaker 2: not the medication, it provides a multitude of benefits. So
46:37
Speaker 2: I'll be talking about that next week and I will
46:40
Speaker 2: be jumping back in the airwaves. I have taken up
46:44
Speaker 2: using X to do some free X spaces, so you
46:48
Speaker 2: can look me up under Wellness Wellness of PATTYG and
46:55
Speaker 2: you can see when my next episode on X is
46:59
Speaker 2: for and open Chat. I did one last week and
47:03
Speaker 2: I'll probably do one this Friday night. So just take
47:06
Speaker 2: a look up there and you will see wellness with
47:08
Speaker 2: Patty G. It's actually wellness PATTYG, I think. And we'll
47:12
Speaker 2: get that information out to you too next week so
47:14
Speaker 2: that we'll have a little little code up there you
47:16
Speaker 2: can take a picture of. And I'm probably going to
47:18
Speaker 2: do those at least two or three times a month,
47:20
Speaker 2: and so it's a nice way to be interactive. We
47:22
Speaker 2: can talk together on X. If you've got fitness questions,
47:26
Speaker 2: mental health questions, you name it, we will talk about it.
47:29
Speaker 2: And they're pretty fun and pretty interactive. If you've never
47:32
Speaker 2: ever tried it out, and I've been on X. So
47:35
Speaker 2: I want to welcome you, guys to twenty twenty six.
47:37
Speaker 2: It's going to be the best year yet. We will
47:40
Speaker 2: talk and take care of your mental health and wellness
47:42
Speaker 2: and some of the physical aspects as well. Tune in
47:45
Speaker 2: every week at three pm and we will see you
47:48
Speaker 2: real soon. Have a wonderful weekend, and I'll see you
47:50
Speaker 2: next Thursday, three pm Eastern. Here ready to talk about
47:55
Speaker 2: your best health. Have a great day, guys.
48:00
Speaker 3: F