Latest / Bomb Life / Breaking the Spiral: From Chaos to Calm with Dr. Nicole Cain |318

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Breaking the Spiral: From Chaos to Calm with Dr. Nicole Cain |318 · Bomb Life

• 0:00
  [SPEAKER_01]: This is anxiety that's future tripping, ADHD, anxious thoughts, worst-case scenario.
• 0:05
  [SPEAKER_01]: What you were describing is this could happen that could happen like all those worries.
• 0:11
  [SPEAKER_01]: Or if your mind goes blank, someone asks you a question and you're just like, brain has gone, no brain.
• 0:16
  [SPEAKER_01]: I don't know.
• 0:17
  [SPEAKER_01]: I don't know.
• 0:17
  [SPEAKER_01]: It's safe.
• 0:18
  [SPEAKER_01]: It could be a form of anxiety.
• 0:19
  [SPEAKER_00]: Okay.
• 0:20
  [SPEAKER_01]: Good chest anxiety.
• 0:21
  [SPEAKER_01]: A bunch of people, chest anxiety, feel like it's heart attack.
• 0:25
  [SPEAKER_01]: In fact, 80% of ER visits with people thinking they're having heart attacks are actually panic attacks.
• 0:46
  [SPEAKER_03]: Welcome to the Bond Life Podcast where fitness, vines, and real talk collide.
• 0:50
  [SPEAKER_03]: This is it just about workouts.
• 0:52
  [SPEAKER_03]: It's about transforming your body, mind, and life.
• 0:54
  [SPEAKER_03]: Get ready for unfiltered conversations, expert advice, and the motivation you need to level up in every way.
• 1:15
  [SPEAKER_03]: Hey everyone, welcome to the Bomb Live podcast.
• 1:18
  [SPEAKER_03]: I am Melissa Volga, your host.
• 1:20
  [SPEAKER_03]: Welcome to the show.
• 1:21
  [SPEAKER_03]: You guys, anxiety.
• 1:23
  [SPEAKER_03]: Do you feel it?
• 1:25
  [SPEAKER_03]: Have you experienced it?
• 1:26
  [SPEAKER_03]: Do you know someone that experiences it?
• 1:29
  [SPEAKER_03]: Then the show's for you.
• 1:30
  [SPEAKER_03]: Welcome, welcome to the show.
• 1:31
  [SPEAKER_03]: If you are returning.
• 1:33
  [SPEAKER_03]: I'm so happy that you have come back because this is gonna be a great episode and this show is not possible without you.
• 1:38
  [SPEAKER_03]: And if you are a new guest, welcome.
• 1:40
  [SPEAKER_03]: This is a great episode to land on here.
• 1:43
  [SPEAKER_03]: If you guys aren't following me on Instagram, make sure you do its Melissa Vogel because I will be posting clips of this and we'll keep the discussion going.
• 1:50
  [SPEAKER_03]: You always want to connect send me a DM on there.
• 1:52
  [SPEAKER_03]: That's kind of where I live and hang out.
• 1:53
  [SPEAKER_03]: You can also follow me on Facebook.
• 1:56
  [SPEAKER_03]: It's Melissa Vogel.
• 1:57
  [SPEAKER_03]: And you guys, I have a free VIP group.
• 2:00
  [SPEAKER_03]: We are
• 2:02
  [SPEAKER_03]: awake to join there too.
• 2:04
  [SPEAKER_03]: We will put the link in the show notes for you.
• 2:06
  [SPEAKER_03]: So just click it, put a request in and I will let you in.
• 2:09
  [SPEAKER_03]: It's a free group.
• 2:09
  [SPEAKER_03]: Like we are always doing crazy posts.
• 2:11
  [SPEAKER_03]: I'll go live in there.
• 2:12
  [SPEAKER_03]: We'll give you tips as the summer comes and gets closer.
• 2:15
  [SPEAKER_03]: We'll be running some free challenges.
• 2:16
  [SPEAKER_03]: It's free.
• 2:16
  [SPEAKER_03]: So like why not get in there, right?
• 2:18
  [SPEAKER_03]: I'm thrilled this time of year because things are really starting to change, spring time is happening, it's right around the corner and people just wake up to everything.
• 2:27
  [SPEAKER_03]: They wake up to how they feel, how they look.
• 2:29
  [SPEAKER_03]: I love it.
• 2:29
  [SPEAKER_03]: I hate that fitness is very seasonal for, I mean, let's be real.
• 2:34
  [SPEAKER_03]: Majority of people, right?
• 2:35
  [SPEAKER_03]: I've been unless you live in like Florida or California and you have sun around year round.
• 2:39
  [SPEAKER_03]: I mean, we are a little bit more aware of it.
• 2:41
  [SPEAKER_03]: We still have, you know, our cold months and stuff like that, but it really is globally that, well, not globally in the United States, it is the time of your here where we wake up and we're like, okay, you know what, it's time I have got to get things changed before summer hits and that could mean.
• 2:57
  [SPEAKER_03]: with their body.
• 2:58
  [SPEAKER_03]: It could mean physically.
• 2:59
  [SPEAKER_03]: It could mean with prescriptions and just, you know, overall just making wiser choices with everything.
• 3:05
  [SPEAKER_03]: And we're like, it's going to be here before I know what I need to get my butt in gear.
• 3:08
  [SPEAKER_03]: And I I love that.
• 3:09
  [SPEAKER_03]: I really do appreciate this time of year.
• 3:11
  [SPEAKER_03]: And I'm going to be trying to pump out as many episodes as I can to support that.
• 3:16
  [SPEAKER_03]: And today's episode is more about mental health.
• 3:19
  [SPEAKER_03]: We're talking about anxiety.
• 3:21
  [SPEAKER_03]: Yeah, and like being in a state of panic and what's the difference?
• 3:25
  [SPEAKER_03]: Our guest today is, you know what I'm gonna love her.
• 3:28
  [SPEAKER_03]: She was great, we're gonna have her back because we didn't even get to cover, I think half of our discussions, topics that I had set out and you have to get her book.
• 3:36
  [SPEAKER_03]: It is so good.
• 3:38
  [SPEAKER_03]: We have Dr. Nicole Kane on.
• 3:39
  [SPEAKER_03]: And she is empowering audiences to heal and bribe.
• 3:44
  [SPEAKER_03]: She is a captivating speaker with a passion for integrative mental health, her unique blend of clinical experience that spans over a decade and engaging communication styles allows her to translate
• 3:55
  [SPEAKER_03]: complex science into practical tools for lasting well-being.
• 4:00
  [SPEAKER_03]: She's a clinical psychologist, integrative medicine.
• 4:03
  [SPEAKER_03]: She's a podcaster and an author.
• 4:05
  [SPEAKER_03]: Check out her book, Panic Proof.
• 4:07
  [SPEAKER_03]: She is a leading expert in trauma-informed and integrative approaches for mental and emotional wellness.
• 4:13
  [SPEAKER_03]: And she has a degree in clinical psychology, trained in EMDR, which guys have heard me talk about before, and a license as a neuropathic physician in the state of Arizona and her approach to mental health.
• 4:25
  [SPEAKER_03]: multidisciplinary, medical, physiological, and holistic.
• 4:28
  [SPEAKER_03]: So today we're diving in specifically to anxiety.
• 4:33
  [SPEAKER_03]: She shares a little bit more too when it comes to hormones and blood testing and, you know, we throw that in there because I love it.
• 4:38
  [SPEAKER_03]: But we're really looking at all the different forms of anxiety and before you judge this episode of like, well, I don't have anxiety or, oh, I do, but I got it under control.
• 4:46
  [SPEAKER_03]: I take medication, you know, anxiety hits all of us.
• 4:50
  [SPEAKER_03]: So I don't want to hear any of you say,
• 4:55
  [SPEAKER_03]: And can you identify when your canaries going off?
• 4:59
  [SPEAKER_03]: We talk about the canary.
• 5:00
  [SPEAKER_03]: I love the canary.
• 5:00
  [SPEAKER_03]: I will never think of the canary the same now.
• 5:02
  [SPEAKER_03]: But can you identify when your canaries going off?
• 5:05
  [SPEAKER_03]: And you start to get the signs and the symptoms.
• 5:07
  [SPEAKER_03]: And what are yours?
• 5:08
  [SPEAKER_03]: They're individual to all of us.
• 5:09
  [SPEAKER_03]: I share mine on the episode.
• 5:10
  [SPEAKER_03]: When one then goes off.
• 5:12
  [SPEAKER_03]: and it's coming.
• 5:13
  [SPEAKER_03]: Can you identify it and help switch the channel?
• 5:16
  [SPEAKER_03]: We also talk about a panic pack.
• 5:17
  [SPEAKER_03]: You guys get to the end of this episode because the panic pack is like the most incredible thing ever.
• 5:22
  [SPEAKER_03]: I'm literally going to make one and just if someone's traveling or having a hard time like my kids can use it or share it or whatever.
• 5:29
  [SPEAKER_03]: She started with traveling and you know having fewer and anxiety around traveling and being on airplane and stuff and this was just great for like daily life because again we're all going to get hit with us.
• 5:39
  [SPEAKER_03]: So I'm excited to dive into this.
• 5:42
  [SPEAKER_03]: I think it's going to be an phenomenal episode, especially this time of year.
• 5:45
  [SPEAKER_03]: So everyone, take notes because it's going to be worth it.
• 5:48
  [SPEAKER_03]: And then make sure you check out the show notes where you can get her book where you can follow.
• 5:52
  [SPEAKER_03]: And then if you're looking for coaching and you really are ready to take the next steps and just need that little push, book a call.
• 5:58
  [SPEAKER_03]: We'll put the link to the discovery call in the show notes as well.
• 6:00
  [SPEAKER_03]: All right, everyone, enjoy the show.
• 6:09
  [SPEAKER_03]: Hey everyone, welcome to the bomb life podcast.
• 6:12
  [SPEAKER_03]: Today we have Dr. Nicole Kane on the show.
• 6:15
  [SPEAKER_03]: Dr. Nicole, welcome.
• 6:16
  [SPEAKER_03]: I'm so excited that you're here.
• 6:17
  [SPEAKER_03]: I'm really happy to be here too.
• 6:21
  [SPEAKER_03]: You guys before we started talking, her and I totally have a Michigan connection here.
• 6:25
  [SPEAKER_03]: And the moment I said, Saginaw.
• 6:27
  [SPEAKER_03]: She's like, I hear it in your voice.
• 6:29
  [SPEAKER_01]: Yeah, I come from Iowa where we have a non-regional dialect.
• 6:33
  [SPEAKER_01]: And so I feel like I am well equipped to pick out.
• 6:36
  [SPEAKER_01]: You are.
• 6:36
  [SPEAKER_01]: You are.
• 6:38
  [SPEAKER_01]: The minute you said Saginaw, you could have been saying anything else.
• 6:41
  [SPEAKER_01]: And I would have said, she's from Michigan.
• 6:43
  [SPEAKER_01]: She's from Michigan.
• 6:44
  [SPEAKER_01]: I would have said, oh, she's from Michigan.
• 6:47
  [SPEAKER_03]: It's so funny, in California, everything is so like drawn out.
• 6:52
  [SPEAKER_03]: So we have a grocery store, it's called Vans, V-O-N-S. And everyone here says, Wands, and I'm like, Wands, I'm like, Vans, so we go into Vans.
• 7:01
  [SPEAKER_03]: Everything's like super nasally.
• 7:03
  [SPEAKER_03]: And we say, like, heck, yeah.
• 7:05
  [SPEAKER_01]: Yeah, it's like wide and up, honky.
• 7:08
  [SPEAKER_03]: Even Bob, like, people are like, what did you say?
• 7:10
  [SPEAKER_03]: And I'm like, Bob, I have the Bob and life podcast.
• 7:12
  [SPEAKER_03]: And they're like, you mean, bomb?
• 7:14
  [SPEAKER_03]: And I'm like, or Bob.
• 7:17
  [SPEAKER_01]: Yeah, out of my ears.
• 7:18
  [SPEAKER_01]: Did you guys, oh my ears.
• 7:20
  [SPEAKER_03]: You did not just say, my ear.
• 7:21
  [SPEAKER_03]: I went shopping there when I went home last week and I was like, hello, 99, it's calling.
• 7:31
  [SPEAKER_03]: I'm like, this is so weird being in here.
• 7:33
  [SPEAKER_01]: Yeah, and it hasn't changed since 1999.
• 7:36
  [SPEAKER_01]: So he really stepped into a time warp.
• 7:38
  [SPEAKER_01]: The food I still branded 1999 is
• 7:42
  [SPEAKER_03]: Yeah, the people.
• 7:43
  [SPEAKER_03]: It's the people are the same.
• 7:46
  [SPEAKER_03]: Oh, my God.
• 7:47
  [SPEAKER_03]: It's so funny.
• 7:49
  [SPEAKER_03]: Oh, Nicole, you are like, you're so like impressive.
• 7:52
  [SPEAKER_03]: I mean, you are a speaker.
• 7:54
  [SPEAKER_03]: You are what you're actual degree.
• 7:56
  [SPEAKER_03]: I don't want to say psychologist.
• 7:57
  [SPEAKER_03]: Is it psychotherapy psychologist.
• 7:59
  [SPEAKER_01]: Yeah, master's and clinical psychotherapy and a doctor at natural having medicine.
• 8:04
  [SPEAKER_03]: Got it.
• 8:05
  [SPEAKER_03]: I did not want to mess that up.
• 8:06
  [SPEAKER_03]: I want to make sure that we got that right and you are the author of the book called panic proof and I have started reading this book panic proof and I'm like, oh my god, this is brilliant.
• 8:17
  [SPEAKER_03]: So I have to know why are you in mental health like how did this journey in this path like why did you decide like this is where I'm going to go with this because you can do like EMDR all kinds of things.
• 8:29
  [SPEAKER_03]: And I've I've done EMDR in the past and still currently working on that and doing that.
• 8:33
  [SPEAKER_03]: like say like I did a long time ago like next week I'll be having a session on it, but I I loved to know how this journey started for you.
• 8:39
  [SPEAKER_01]: It's kind of like you get pushed into the water and you're like, well, while I'm here, I'm going to learn to swim.
• 8:48
  [SPEAKER_01]: And so I think that's often the story you encounter these wonderful people and big engines.
• 8:55
  [SPEAKER_01]: And it's because it's the work that they desperately needed in their life and they're optimizing it into something
• 9:01
  [SPEAKER_01]: And that's where I came from, I grew up, you know, we're talking about our mutual knowledge of Michigan life.
• 9:08
  [SPEAKER_01]: I grew up in a very Dutch, heavy family culture, which in Michigan they say, if you ain't Dutch, you ain't much.
• 9:15
  [SPEAKER_01]: And so I grew up in that family culture in Iowa.
• 9:19
  [SPEAKER_01]: and various authoritarian father who is a marine and anxiety wasn't a part of the conversation because if you're anxious, you're weak.
• 9:29
  [SPEAKER_01]: And if you're weak, that's not acceptable.
• 9:32
  [SPEAKER_01]: So it was all about suppression and sublimation, you know, kind of if you're mad about something that's happening at work, you take it out in the bowling alley and you throw strikes like you get the
• 9:47
  [SPEAKER_01]: I was a highly, and I still am a highly sensitive little soul, and so I found I was really quite good at picking up on the nuances of my parents' behaviors is dad going to be irritated or what will prevent mom from having a meltdown, and those same skills of hyper-vigilance that allowed me to really kind of regulate or at least be under the auspices of regulating my family,
• 10:15
  [SPEAKER_01]: a lack of personal boundaries in adulthood.
• 10:18
  [SPEAKER_01]: So my journey took me through the, I love the hero's journey.
• 10:24
  [SPEAKER_01]: We talked about that.
• 10:26
  [SPEAKER_01]: Kind of took me through my hero's journey through realizing that the way that I felt wasn't normal and okay for a healthy, well, adjusted little girl.
• 10:36
  [SPEAKER_01]: to growing the dark circle of hell, learning something, and then bringing a gift to the world, which is the book, Panic Purf, and writing to talk to amazing, amazing people like you.
• 10:48
  [SPEAKER_03]: Oh, my God, you're page.
• 10:50
  [SPEAKER_03]: I'm like Instagram and stuff.
• 10:51
  [SPEAKER_03]: It's just filled with so many people that you have talked to, podcasts you've been on, conversations you've had.
• 10:56
  [SPEAKER_03]: Like, I just, I love how much you're getting the word out about this and about anxiety.
• 11:01
  [SPEAKER_03]: Like, what is Panic?
• 11:02
  [SPEAKER_03]: What's the difference?
• 11:03
  [SPEAKER_03]: Like, it's so good.
• 11:05
  [SPEAKER_03]: I've heard the correlation between like trauma and growing up in a very anxious environment and being a child that has to like pick up on the little things you learn how to do that.
• 11:15
  [SPEAKER_03]: And then you're, you know, trying to regulate other people's emotions.
• 11:18
  [SPEAKER_03]: I feel you did you have or show any signs of like ADD and ADHD and see a connection with that too.
• 11:26
  [SPEAKER_01]: I love this question because almost all ADHD is rooted between an anxiety and so most people who have ADHD are also anxious people and like think about this and we think about ADHD and we think about evolution is your brain doesn't care about your well being.
• 11:47
  [SPEAKER_01]: which is right.
• 11:48
  [SPEAKER_01]: Oh, burn.
• 11:49
  [SPEAKER_01]: It cares about your safety, right?
• 11:51
  [SPEAKER_01]: Yeah.
• 11:52
  [SPEAKER_01]: And so if there's a tiger in the woods and the tigers coming out and it's going to eat you, you don't want to like focus in on one thing.
• 12:02
  [SPEAKER_01]: That's not going to help you be aware of all of the possible risk factors and signs around either maybe a tiger and it's also not going to help you to just.
• 12:10
  [SPEAKER_01]: save yourself.
• 12:12
  [SPEAKER_01]: So ADHD allows us, it's an adaptation that allows us to be aware of everything that's all around us and to be able to get to safety.
• 12:23
  [SPEAKER_01]: So it's a superpower, it's just really annoying when your superpower is showing up when you're at a board meeting, trying to help your kids focus on their homework or trying to create a company, but you need to focus in your brain
• 12:38
  [SPEAKER_01]: Right.
• 12:38
  [SPEAKER_03]: So the overlap is really an adaptation to something and we just have to figure out what right right I'm so curious what your take is on this I've asked several experts this and I've read different things but about anxiety itself it just seems to be on just a skyrocket of like ultimate high we're seeing it in kids.
• 13:01
  [SPEAKER_03]: you know we're hearing younger kids use the words like oh my god I'm gonna have a panic attack I'm having a panic attack or you know I have anxiety and then even teenagers are being subscribed you know you had to depressants and anti anxiety meds and it's just everywhere like I don't remember growing up maybe it's because I was in Michigan but I remember growing up even hearing this verbage
• 13:22
  [SPEAKER_03]: And now it's everywhere and everyone thinks that they have anxiety and it's just all over why it's what is your take on that what is your personal thoughts on why this is so rampant in our society now.
• 13:34
  [SPEAKER_01]: Yeah, the question is, is are we a more aware of it and talking about it or are people is especially young people are they parroting whether they're hearing or is the incidents truly up and I think that it could be a combination of all three those statistics do show.
• 13:54
  [SPEAKER_01]: that worldwide world health organization does say that the incidence of anxiety is skyrocketing.
• 14:01
  [SPEAKER_01]: And we know that there are many factors contributing to that.
• 14:05
  [SPEAKER_01]: And one of the biggest factors is just the gross amount, not disgusting, but large, like the insane amount of information that's coming into the system.
• 14:16
  [SPEAKER_01]: When you were a kid, I don't know what you, but when I was a kid, my grandparents had this like
• 14:22
  [SPEAKER_01]: The house was still in the Quad Cities, it was a coal mining town and so we'd go into this creepy basement and that's where the play box was like there's a good and they're just like go in the basement and open this box and there's these like toys from like the 50s and we just like sat in that creepy haunted basement played with toys.
• 14:44
  [SPEAKER_01]: And that's how I grew up.
• 14:46
  [SPEAKER_01]: And then we have kids now is they get devices, screens.
• 14:53
  [SPEAKER_01]: It's really fast.
• 14:54
  [SPEAKER_01]: It's really bright.
• 14:55
  [SPEAKER_01]: It's really colorful.
• 14:56
  [SPEAKER_01]: You're adapting.
• 14:57
  [SPEAKER_01]: We're narrow adapting to all the stimuli, all the stimulation and it changes our brain architecture.
• 15:06
  [SPEAKER_01]: It changes our
• 15:07
  [SPEAKER_01]: hormones are immune systems, which could also be a part of why the incidence of anxiety is higher.
• 15:16
  [SPEAKER_01]: So that by and large is like the huge factor.
• 15:20
  [SPEAKER_03]: So laugh so hard that you talk about the creepy basement.
• 15:23
  [SPEAKER_03]: I swear God, that's like everyone in the feet west And it was like go play down there.
• 15:28
  [SPEAKER_03]: We used to have like the furnace monster like with no cuz the furnace was down there I don't my kids really know what a furnace is Didn't know the furnace monster is and that'd be all in my the way.
• 15:38
  [SPEAKER_01]: This is very important part of this podcast episode
• 15:40
  [SPEAKER_01]: So that basement had a coal shaft.
• 15:43
  [SPEAKER_01]: There's like a separate room and a clutch shafts and a solitary toilet.
• 15:47
  [SPEAKER_01]: I'm like, why is there a toilet down?
• 15:49
  [SPEAKER_01]: What is the story?
• 15:50
  [SPEAKER_01]: Yes.
• 15:51
  [SPEAKER_01]: Oh my God.
• 15:52
  [SPEAKER_01]: It creates anxiety.
• 15:53
  [SPEAKER_03]: I mean, I know.
• 15:55
  [SPEAKER_03]: I know.
• 15:56
  [SPEAKER_03]: I have anxiety talking about this now.
• 15:57
  [SPEAKER_03]: That's so funny.
• 15:59
  [SPEAKER_03]: That's hilarious.
• 16:00
  [SPEAKER_03]: Okay.
• 16:00
  [SPEAKER_03]: So let's focus on like the adults right now because I'm sure there are people listening right now and they're like,
• 16:08
  [SPEAKER_03]: Okay, I have anxiety.
• 16:10
  [SPEAKER_03]: I know this is real for me, but I'm not even sure how to define it.
• 16:14
  [SPEAKER_03]: I also feel like I have panic attacks at time.
• 16:17
  [SPEAKER_03]: You know, I'm like, just gets heavy either.
• 16:19
  [SPEAKER_03]: I feel like I'm on the verge of a panic attack.
• 16:21
  [SPEAKER_03]: What is the difference?
• 16:23
  [SPEAKER_03]: What's the difference between anxiety and pure like panic or panic attack, you know, in real life terms?
• 16:30
  [SPEAKER_01]: Yeah, one of the biggest myths about anxiety is that you don't have anxiety.
• 16:35
  [SPEAKER_01]: The second biggest myth about anxiety is that it just sucks and you have to suffer through it and you can't do matter.
• 16:43
  [SPEAKER_01]: In fact, if you just Google it if those people who are like fact-checking during this conversation, if you just Google, like, what is anxiety?
• 16:50
  [SPEAKER_01]: Can I heal from it?
• 16:51
  [SPEAKER_01]: You'll get answers from leading industries that are like, nope, it's just part of the human condition.
• 16:56
  [SPEAKER_01]: You can't get over it.
• 16:57
  [SPEAKER_01]: But the research doesn't actually agree with that conclusion at all.
• 17:02
  [SPEAKER_01]: That's very antiquated opinions and the science shows that the first step is to figure out what is anxiety and what is it not.
• 17:10
  [SPEAKER_01]: Okay, so I love it.
• 17:11
  [SPEAKER_01]: We're beginning with this question.
• 17:12
  [SPEAKER_01]: So there's three things that I would say we need to compare one is fear.
• 17:16
  [SPEAKER_01]: We then have anxiety and then we have panic.
• 17:21
  [SPEAKER_01]: Okay.
• 17:21
  [SPEAKER_01]: And so if we start with fear, fear is a biological natural human response in the context of danger.
• 17:30
  [SPEAKER_01]: Okay.
• 17:30
  [SPEAKER_01]: Tiger comes in the woods.
• 17:32
  [SPEAKER_01]: Right.
• 17:32
  [SPEAKER_01]: You feel.
• 17:33
  [SPEAKER_01]: Oh, shit, this fear.
• 17:35
  [SPEAKER_01]: And you guess you run away.
• 17:38
  [SPEAKER_01]: Hopefully you get away from the tiger, right?
• 17:40
  [SPEAKER_01]: That's fear.
• 17:41
  [SPEAKER_01]: This, your heart is pounding.
• 17:43
  [SPEAKER_01]: You're breathing as faster your body temperature rises.
• 17:46
  [SPEAKER_01]: Maybe you sweat.
• 17:47
  [SPEAKER_01]: Maybe you lose feeling in your face.
• 17:49
  [SPEAKER_01]: Maybe you.
• 17:50
  [SPEAKER_01]: What your parents, depending on how afraid you are, the body goes into an involuntary response that's driven by increases in adrenaline, increases in cortisol, all these chemicals that help you be activated are released.
• 18:05
  [SPEAKER_01]: This is fear.
• 18:06
  [SPEAKER_00]: Okay.
• 18:07
  [SPEAKER_01]: Anxiety is the same biological response in the absence of the tiger, in the absence of danger.
• 18:17
  [SPEAKER_01]: So you're driving down the inner state and you're freaking out and you're gripping the steering wheel and you feel like someone's going to hit you maybe they will if you're driving in Phoenix and
• 18:27
  [SPEAKER_01]: You're panicking right or you're gonna do a presentation.
• 18:32
  [SPEAKER_01]: You're gonna like you've been picked for a presentation It's time to go or you get an email and you get that like drop in your got like you and I Are talking about that with like zoom changing all its features and you and I were like oh my god Exactly, right?
• 18:45
  [SPEAKER_01]: Okay, so anxiety versus panic what's the difference?
• 18:48
  [SPEAKER_01]: We want to look at it on a spectrum, on a continuum, the DSM, which is the book that Psychiatrists the American Psychiatric Association uses to diagnose.
• 19:00
  [SPEAKER_01]: It's very general, it'll say, do you have big feelings of anxiety out of the blue?
• 19:06
  [SPEAKER_01]: Okay, you have panic attacks, panic disorder.
• 19:08
  [SPEAKER_01]: If you're just kind of anxious all the time, it's generalized anxiety disorder.
• 19:13
  [SPEAKER_01]: But that is so non-specific and right general understanding will get you general results and so research shows that it exists more in a continuum think about it like a stop light green light yellow light red light green light is when you feel calm connected your in your body polyvagal theory talks about this is your ventral vagal you feel grounded relaxed.
• 19:37
  [SPEAKER_01]: And then as stress mounts, you'll notice the body starting to respond to that could be good stress.
• 19:44
  [SPEAKER_01]: Like, I'm getting ready to run a race.
• 19:46
  [SPEAKER_01]: It could be bad stress.
• 19:48
  [SPEAKER_01]: Like, I am getting too many emails and I'm freaking out stress for, right?
• 19:52
  [SPEAKER_01]: There will be a moment when your canary goes off and says, we're not creating anymore.
• 19:59
  [SPEAKER_01]: We're getting a little stressed.
• 20:00
  [SPEAKER_01]: I'm curious for you because I know what it is for me, what my canary is.
• 20:03
  [SPEAKER_01]: Do you have an impression on what happens for you when do you get from that?
• 20:08
  [SPEAKER_01]: Like, I'm cool as a cucumber to.
• 20:10
  [SPEAKER_01]: Ooh, now I'm noticing we're getting stressed.
• 20:12
  [SPEAKER_03]: Oh, I sweat.
• 20:13
  [SPEAKER_03]: But not like sweat sweat.
• 20:14
  [SPEAKER_03]: It's just like tingles of sweat like my cheeks get hot and then like maybe like my upper lip.
• 20:20
  [SPEAKER_03]: I can tell like my upper lip gets a little sweaty.
• 20:23
  [SPEAKER_03]: That is like indicator right there.
• 20:25
  [SPEAKER_03]: That's your canary.
• 20:27
  [SPEAKER_01]: So if you can catch this canary, if you can catch the initial signs that your body's whispering to you and take care of whatever that causal factor is, then you won't go into anxiety and panic.
• 20:41
  [SPEAKER_01]: because you're at your canary, you're like getting a little stressed, tingling, kind of hot, top of my lip, my cheeks.
• 20:47
  [SPEAKER_01]: Mm-hmm.
• 20:47
  [SPEAKER_01]: If that isn't addressed, the body will start to speak a little louder.
• 20:52
  [SPEAKER_01]: And...
• 20:54
  [SPEAKER_01]: what does that look like?
• 20:55
  [SPEAKER_01]: When the body speaks a little louder, the symptoms will get bigger, it will accumulate.
• 20:59
  [SPEAKER_01]: I've looked at there are approximately nine types of anxiety in the way the body communicates and we can get to that.
• 21:07
  [SPEAKER_02]: Yeah.
• 21:07
  [SPEAKER_01]: But what will happen is the body gets later you'll get more symptoms.
• 21:11
  [SPEAKER_01]: So maybe instead of just a little bit of tingling, you're feeling like full on pins and needles and your heart starts pounding.
• 21:18
  [SPEAKER_01]: So now you're getting nervous
• 21:23
  [SPEAKER_01]: your thoughts, anxieties, kicking in, so maybe your future tripping or analyzing and your guts turning.
• 21:29
  [SPEAKER_01]: So every part of your body is jumping in.
• 21:31
  [SPEAKER_01]: So the body was whispering and now it's yelling.
• 21:33
  [SPEAKER_01]: Yeah.
• 21:34
  [SPEAKER_01]: Until we get to the red light zone, which is panic.
• 21:37
  [SPEAKER_01]: This is crisis.
• 21:38
  [SPEAKER_01]: This is when we're like full on, okay, using all the chemicals.
• 21:43
  [SPEAKER_01]: This is full on, full on panic.
• 21:46
  [SPEAKER_01]: So with the spectrum that can add and flow and the treatments that work will depend on where you are in the spectrum and in what way the stress is showing up for you interesting.
• 21:59
  [SPEAKER_03]: So you got my wheel spin it now.
• 22:03
  [SPEAKER_03]: Interesting.
• 22:03
  [SPEAKER_03]: Yeah, girl.
• 22:04
  [SPEAKER_03]: Is there.
• 22:05
  [SPEAKER_03]: And maybe I'm asking this too premature in an interview, but like, because I always try to play Devils advocate and I'm sure there are people listening going, okay, yeah, I know that when the canary's going off, like they're thinking of what their canary is right now.
• 22:19
  [SPEAKER_03]: And the first question that comes to my head is the listener is like, what can I do?
• 22:24
  [SPEAKER_03]: What can I do to calm that canary down or like,
• 22:27
  [SPEAKER_03]: identify this so I don't move into full on panic or start really moving just like I have anxiety about this, but into like full blown anxiety, not quite panic, but you're like someone's biting their nails, they're sweating, they can't sleep, you know, all the stuff is starting to happen.
• 22:42
  [SPEAKER_03]: Is there ways to like bring it down?
• 22:45
  [SPEAKER_01]: Yeah, there are.
• 22:46
  [SPEAKER_01]: I would ask the listener.
• 22:48
  [SPEAKER_01]: So I'm going to devil's advocate.
• 22:50
  [SPEAKER_01]: The devil's advocate because this is fun.
• 22:52
  [SPEAKER_01]: This is basically a step of life.
• 22:54
  [SPEAKER_01]: And so that's just giving you a straight answer.
• 22:56
  [SPEAKER_01]: Yeah.
• 22:56
  [SPEAKER_01]: But we're just going to go for it.
• 22:58
  [SPEAKER_01]: So I would ask the person is what's wrong with having panic.
• 23:04
  [SPEAKER_01]: Like if it gets bigger, what's going to happen?
• 23:07
  [SPEAKER_01]: Why do we need to stop it?
• 23:09
  [SPEAKER_03]: probably because they'd fear a sense of maybe like loss of control.
• 23:14
  [SPEAKER_03]: Like, well, then, like, I have no control over anything.
• 23:17
  [SPEAKER_03]: You know, myself, this will fall apart.
• 23:20
  [SPEAKER_03]: If I'm in panic mode, then I can't go pick up my kid.
• 23:23
  [SPEAKER_03]: I don't know.
• 23:24
  [SPEAKER_03]: I'm trying to think of like, what does that mean for me?
• 23:27
  [SPEAKER_03]: Like, what if I do go that into panic, you know, and I think that would be my concern is that like, I'm gonna lose my shit and I'm not gonna be able to bring myself back together.
• 23:35
  [SPEAKER_01]: Mmm, so we'll go with that just for like if you're open to it because I think this is like the juicy bits getting pig all day yeah, okay, so if you lose control so it's like one of the worst thing so like if my canary's chirping
• 23:52
  [SPEAKER_02]: Mm-hmm.
• 23:53
  [SPEAKER_01]: And if I'm not able to stop this, and if it gets bigger and bigger and bigger, I'm going to lose my shit.
• 24:00
  [SPEAKER_01]: I'm going to lose control.
• 24:01
  [SPEAKER_01]: So then, if you lose control, then there's a stamina of things that could happen, right?
• 24:07
  [SPEAKER_01]: There's a result of losing your control, right?
• 24:08
  [SPEAKER_01]: Yep.
• 24:09
  [SPEAKER_01]: So, that losing of control.
• 24:12
  [SPEAKER_01]: If you think about the way that that would show up is what does
• 24:19
  [SPEAKER_03]: Hmm, probably a lot of tears, lots of crying, not being able to make decisions and ability to not even decide to know what to do next and like stay on course.
• 24:31
  [SPEAKER_03]: I think also too, just looking bad and looking stupid in front of others.
• 24:36
  [SPEAKER_03]: What is everyone else going to think, you know, if I actually do go into a panic mode and things are flying out of my mouth, like I'm going to look so dumb.
• 24:45
  [SPEAKER_01]: Yeah.
• 24:46
  [SPEAKER_01]: So there's the shame that comes.
• 24:47
  [SPEAKER_01]: Yes.
• 24:48
  [SPEAKER_01]: And control.
• 24:49
  [SPEAKER_01]: So not only are we getting stressed, but we feel like all this emotions coming out.
• 24:57
  [SPEAKER_01]: Yeah, we're afraid of losing control and we're afraid of being seen.
• 25:00
  [SPEAKER_01]: Yes, you can control and then the shame.
• 25:03
  [SPEAKER_01]: Right.
• 25:04
  [SPEAKER_03]: Yep.
• 25:05
  [SPEAKER_01]: So people will have the warning signs to panic.
• 25:10
  [SPEAKER_01]: They'll get like, oh, my God, it's happening.
• 25:13
  [SPEAKER_01]: Oh, my God, what if I lose control?
• 25:14
  [SPEAKER_01]: And we start to experience fear of the fear, right?
• 25:18
  [SPEAKER_01]: My God.
• 25:20
  [SPEAKER_01]: And the fear of the fear.
• 25:22
  [SPEAKER_01]: So you've kind of encapsulated this big fear reaction, this fear response, this is the fear of the fear.
• 25:28
  [SPEAKER_01]: So what if we look at that fear, that big panic response, and if you ask that panic response, and it might depend on the scenario, but if there's one that comes to mind, or you can make something out just for the sake of this conversation, is if we ask that fear response, what are you trying to tell me?
• 25:48
  [SPEAKER_01]: What might come out of that?
• 25:51
  [SPEAKER_03]: I'm trying to think of an example in my head, and I have a person in my mind.
• 25:56
  [SPEAKER_01]: Yeah.
• 25:57
  [SPEAKER_01]: Yeah.
• 25:57
  [SPEAKER_03]: Okay.
• 25:57
  [SPEAKER_03]: Ask me that question again because now I have a specific person in my mind.
• 26:01
  [SPEAKER_01]: Okay.
• 26:02
  [SPEAKER_01]: So you're you're worried about this this huge reaction.
• 26:05
  [SPEAKER_01]: You're worried about having this panic explosion.
• 26:08
  [SPEAKER_01]: Yeah.
• 26:08
  [SPEAKER_03]: And what is this panic trying to tell you to speak up to say something to not be silent.
• 26:17
  [SPEAKER_03]: The the situation I'm thinking of the person is just an environment where they're getting
• 26:24
  [SPEAKER_03]: And, you know, kind of, I don't know if I want to use their word bully because they're all adults, but kind of being single-ed out and bullied, and that fear would be like, go, go back to your question like, yeah, I can't.
• 26:34
  [SPEAKER_03]: I want to say something and I can't.
• 26:37
  [SPEAKER_03]: And I'm just, I need to just take what's happening.
• 26:40
  [SPEAKER_03]: Even though that's just creating more and more anxiety in them.
• 26:44
  [UNKNOWN]: Right.
• 26:44
  [SPEAKER_01]: Yeah, so I want to say something I can't and it's just I'm being I'm like stuffing stuff stuff stuff stuff stuff stuff stuff stuff stuff.
• 26:51
  [SPEAKER_01]: Yes, and it in I'm being out silenced my voice is being silenced it's building and then I'm afraid because it's building because if I have an outburst not only am I going to undo all the suppressing that I've been doing my there's going to be witnesses and they're going to see this so I got to lock this shit up.
• 27:09
  [SPEAKER_01]: Yep.
• 27:09
  [SPEAKER_01]: I got to keep it in, right?
• 27:11
  [SPEAKER_01]: And this is not a new pattern.
• 27:14
  [SPEAKER_01]: So our symptoms, the research is very, very clear about this.
• 27:18
  [SPEAKER_00]: Okay.
• 27:19
  [SPEAKER_01]: Our symptoms are adaptations to what did or did not happen to us.
• 27:23
  [SPEAKER_01]: So you're thinking about a current situation.
• 27:25
  [SPEAKER_01]: You're thinking about the activating event, which is you're with this person.
• 27:31
  [SPEAKER_01]: And there's some, I would say bullying, even in adulthood.
• 27:34
  [SPEAKER_00]: Yeah.
• 27:36
  [SPEAKER_01]: Is that bullying is taking place or whatever is activating event is taking place and then you're having a reaction to it that reaction is has already been programmed into you yeah so if we look at that and we look at that feeling and I I always kind of close my eyes and create a little space to go inward is so I look at that feeling I look at that
• 27:58
  [SPEAKER_01]: feeling of being bullied, that experience of silencing myself, of not being able to speak my truth, because if I do speak my truth, bad things will happen.
• 28:07
  [SPEAKER_01]: So if we notice that, and we go down the timeline, and we imagine going down to the past, when is the first time you remember feeling that way?
• 28:20
  [SPEAKER_01]: Yeah.
• 28:21
  [SPEAKER_01]: And that's where it comes from.
• 28:24
  [SPEAKER_01]: And so we could totally, we could totally explore this.
• 28:27
  [SPEAKER_01]: We could totally spend time doing this.
• 28:29
  [SPEAKER_01]: But for those who are listening is allow your current experience to inform you about what your reaction is an adaptation to because it's trying to protect you.
• 28:38
  [SPEAKER_01]: Right.
• 28:39
  [SPEAKER_01]: It's trying to keep you safe.
• 28:40
  [SPEAKER_01]: And perhaps if someone's bullying you, you'd rather give no Fs and just feel like, wow, you're kind of a bully, I'm gonna do my own thing.
• 28:47
  [SPEAKER_01]: But instead, you're getting activated, you're getting autonomic arousal, and you're suppressing in your silencing yourself, and you're getting fear of the fear, and your nervous system is responding in turn, and then you're asking Dr. Kane, what can I do to stop anxiety and panic?
• 29:02
  [SPEAKER_01]: And I would argue, we can totally stop anxiety and panic.
• 29:06
  [SPEAKER_01]: But what's even more powerful is allowing the anxiety and panic to inform you about what happened or didn't happen.
• 29:13
  [SPEAKER_01]: Oh, right?
• 29:14
  [SPEAKER_01]: Amen.
• 29:15
  [SPEAKER_01]: So that's where the magic is.
• 29:18
  [SPEAKER_01]: That's where panic freedom actually comes from.
• 29:20
  [SPEAKER_01]: Versus panic paliation.
• 29:22
  [SPEAKER_03]: I saw that that word somewhere I think it was in your book, the panic freedom.
• 29:27
  [SPEAKER_03]: And I'm like, wow, what a beautiful way to describe that.
• 29:30
  [SPEAKER_03]: And like being free from that and that it is possible for people.
• 29:34
  [SPEAKER_01]: Yes.
• 29:35
  [SPEAKER_01]: You can do the hard work.
• 29:37
  [SPEAKER_01]: So it depends on what you want to do that in real time.
• 29:40
  [SPEAKER_01]: Do you want to be like, I'm sorry, Billy, I need to do my inner child work right now.
• 29:44
  [SPEAKER_01]: Like, we don't all have the time for that.
• 29:46
  [SPEAKER_01]: But being intentional about our activating events.
• 29:50
  [SPEAKER_01]: So let's say that you're in a real time incident.
• 29:52
  [SPEAKER_01]: Maybe it's somebody who's like at your gym or at work or a colleague or even a partner and your canaries coming up and you're like, oh, I need to suppress.
• 30:01
  [SPEAKER_01]: I can't say the thing.
• 30:02
  [SPEAKER_01]: I can't do it right now.
• 30:03
  [SPEAKER_01]: But I can't set it aside and I can work on it later.
• 30:07
  [SPEAKER_01]: That might be the more important thing is to promise yourself that you're going to come back and work on it later.
• 30:11
  [SPEAKER_03]: Right.
• 30:12
  [SPEAKER_03]: Right.
• 30:13
  [SPEAKER_03]: And I think that's the time too because I'm so big on like journaling or even like using technology and using our phone.
• 30:19
  [SPEAKER_03]: But to like write it down, like open your notes or text it to yourself because life is so busy.
• 30:24
  [SPEAKER_03]: Like we'll forget it.
• 30:25
  [SPEAKER_03]: Yeah.
• 30:26
  [SPEAKER_03]: Yeah.
• 30:27
  [SPEAKER_03]: Seriously, you'll forget that you were even in the gym and that canary was going off
• 30:33
  [SPEAKER_03]: Okay, yeah, I'll come back to that later.
• 30:35
  [SPEAKER_01]: No, no, you have to routine it.
• 30:38
  [SPEAKER_01]: It can't be Yes, you think about like, oh, I'm going to do this.
• 30:41
  [SPEAKER_01]: It has to be like I've designated just like what I do in my schedule.
• 30:44
  [SPEAKER_01]: Like you and I sent like a zoom meeting schedule
• 30:49
  [SPEAKER_01]: Right, so that when you and I started our days, today we're like, who are we going to talk to today?
• 30:53
  [SPEAKER_01]: Oh, cool.
• 30:53
  [SPEAKER_01]: I get to talk to Melissa.
• 30:54
  [SPEAKER_01]: Oh, cool.
• 30:55
  [SPEAKER_01]: We're going to do a podcast.
• 30:56
  [SPEAKER_01]: We have this bet just a scheduled end.
• 30:58
  [SPEAKER_01]: It takes away that like background.
• 31:00
  [SPEAKER_01]: You go to your gym, like people who need that accountability.
• 31:04
  [SPEAKER_01]: They have ADHD, their lives are way too busy.
• 31:06
  [SPEAKER_01]: They need to go to a scheduled class and that class used to be at the same time every week.
• 31:10
  [SPEAKER_01]: We have to schedule this in is to maybe make a note like, oh, dang, my canary was chirping today.
• 31:15
  [SPEAKER_01]: I'm gonna note that down so that during my scheduled time.
• 31:19
  [SPEAKER_01]: Yes.
• 31:20
  [SPEAKER_01]: And we call this our nervous system reprogramming time.
• 31:22
  [SPEAKER_01]: Or, oh, my panic freedom time, or I don't want to live old programs that I inherited.
• 31:28
  [SPEAKER_01]: So I'm doing an audit.
• 31:29
  [SPEAKER_01]: This is my brain audit.
• 31:31
  [SPEAKER_01]: whatever you want to call it, schedule that in.
• 31:33
  [SPEAKER_01]: And then look at your phone, be like, okay, where were my canaries?
• 31:36
  [SPEAKER_01]: What are we going to work on today?
• 31:37
  [SPEAKER_01]: And I think that is where you're going to actually get panic freedom, as opposed to like, girl, I got palliative strategies and they have a time of practice.
• 31:45
  [SPEAKER_01]: But also do the reprogramming work.
• 31:48
  [SPEAKER_03]: Yeah.
• 31:49
  [SPEAKER_03]: Hey, Bob and my fam, I have a question for you.
• 31:51
  [SPEAKER_03]: Are you the kind of person who crushes it at work?
• 31:53
  [SPEAKER_03]: Shows up for your family, checks off every to-do list.
• 31:56
  [SPEAKER_03]: But when it comes to your fitness, your energy and your confidence, it feels like something's missing.
• 32:01
  [SPEAKER_03]: You might be doing the workouts listening to all the right podcasts.
• 32:03
  [SPEAKER_03]: I mean, you are listening to this one.
• 32:05
  [SPEAKER_03]: But deep down, you know you're just kind of going through the motions and you're done playing small in this area of life.
• 32:10
  [SPEAKER_03]: That's exactly why I created FitMine Coaching.
• 32:13
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• 32:17
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• 32:24
  [SPEAKER_03]: Because success in business means nothing if you're hiding in hoodies avoiding mirrors or dragging through your day with your energy.
• 32:30
  [SPEAKER_03]: Or showing up on Zoom meetings feeling good from the chest up, but praying no one ever sees what's going on below the screen.
• 32:37
  [SPEAKER_03]: We're talking about fat loss, muscle building, and real confidence that bleeds into every area of your life.
• 32:42
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• 32:44
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• 32:45
  [SPEAKER_03]: Good.
• 32:45
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• 32:47
  [SPEAKER_03]: Let's go.
• 32:47
  [SPEAKER_03]: Click the link in the show notes and book your free call with me today.
• 32:50
  [SPEAKER_03]: Let's build the strongest, most confident version of you inside and out.
• 32:54
  [SPEAKER_03]: you're ready for more and I'm ready to show you how back to the show.
• 32:58
  [SPEAKER_03]: Oh my god, I love this so much.
• 32:59
  [SPEAKER_03]: You have to come up with a post with like a canary or something.
• 33:02
  [SPEAKER_03]: Maybe you already have one.
• 33:03
  [SPEAKER_03]: But it's like, I like it.
• 33:05
  [SPEAKER_03]: Connecting to this canary so much and I never thought of like,
• 33:09
  [SPEAKER_03]: Yeah, me sweating.
• 33:10
  [SPEAKER_03]: You're getting like tingles under my armpits.
• 33:12
  [SPEAKER_03]: It's like my good nary going off, but I think I've kind of been doing this because, you know, I've talked about this before on the podcast, and I even thought if you're fully shared my whole story, but I was in a terrible relationship.
• 33:25
  [SPEAKER_03]: domestic violence was involved and then I took like no more like no more like partners finding myself and I've really been healing and on my own journey and letting go of shame and guilt with that and it's so funny because now I'm in like the most beautiful safe calm relationship and I have to learn.
• 33:49
  [SPEAKER_03]: calm and peace and my canary doesn't go off with him because vending heat does it goes off because of my own stuff and I've had to I guess I've been doing this already but like when I don't know like this isn't a real example but like if you didn't call me and then I'm getting anxious like oh my god where is he like what's going on what did I do wrong?
• 34:09
  [SPEAKER_03]: I would have to write that down and then take it with me to my next therapy session.
• 34:15
  [SPEAKER_03]: Because otherwise, I'd sit there and be like, I don't know, things are great because today was a great day.
• 34:18
  [SPEAKER_03]: So, yeah, things are fine.
• 34:19
  [SPEAKER_03]: But two days ago, I was internally freaking out because my phone didn't ring or something stupid, you know?
• 34:25
  [SPEAKER_03]: And that is really, really helped to not sweep things under the rug, to really face things and have to learn what set me off and then why?
• 34:37
  [SPEAKER_03]: Yes.
• 34:38
  [SPEAKER_03]: Not again, because what he did, because what I'm going through and like, what my past was, and like,
• 34:45
  [SPEAKER_03]: You know, how old was I when that you know, where did that fear of abandonment start so that I've been working through all of that so I can totally resonate with everything you're saying Nicole.
• 34:55
  [SPEAKER_01]: Yeah, yeah, so people who need it to be like really concrete and they're like, this is too theoretical is just imagine that you have I use the metaphor of a house like you are the house and the house was constructed by people sometimes we have people who know how to build houses, you know how to raise to help me children.
• 35:12
  [SPEAKER_01]: and you have a nice strong house with a good secure foundation and other people they had no idea and they threw up two by fours and your house lived on a open a prayer, whatever it is, right?
• 35:23
  [SPEAKER_01]: But inside the house, let's say that it smells like kitty litter.
• 35:26
  [SPEAKER_01]: That's the metaphor for anxiety.
• 35:28
  [SPEAKER_01]: You go into the house, you're in your house and it smells like kitty litter.
• 35:31
  [SPEAKER_01]: You deal with tons of anxiety and stress, irritability, anger outbursts, overwhelm frustration depression.
• 35:36
  [SPEAKER_01]: And so these canaries are almost as though you're walking through that house with a flashlight and you're like, oh, there's cat litter over there.
• 35:43
  [SPEAKER_01]: But if when you're in that room, you have the option to either A, clean it up in real time and do the trauma work in real time and get rid of that kitty litter or B is you make a mental note that, oh, in this part of this room, there's kitty litter over there.
• 35:58
  [SPEAKER_01]: So I need to go back to that room and lean it out, right?
• 36:01
  [SPEAKER_01]: So for those who need that concrete image, is where's the kitty litter?
• 36:05
  [SPEAKER_01]: Whereas the canary chirping that the kitty litter is.
• 36:07
  [SPEAKER_01]: And then in the book, I teach a lot about what you can do in real time.
• 36:12
  [SPEAKER_01]: And I teach about, and I can even do, it might be kind of fun for us to do today, is how do you actually reprogram?
• 36:20
  [SPEAKER_01]: Like, okay, I found some kitty litter.
• 36:22
  [SPEAKER_01]: What do I do with that?
• 36:23
  [SPEAKER_01]: I don't have the time and money in space to go to therapy, although everybody listening, we should all be there.
• 36:29
  [SPEAKER_01]: Be
• 36:29
  [SPEAKER_01]: Maybe even go to tooth area, but, you know, I want you to walk away from this podcast to have an actionable strategy that can study to reprogram the nervous system with those kitty litter bombs.
• 36:39
  [SPEAKER_03]: Okay, I definitely think we should do that.
• 36:41
  [SPEAKER_03]: If we have time, 100%, I need to know the, what are the different types of anxiety?
• 36:47
  [SPEAKER_03]: You said there's nine, right?
• 36:48
  [SPEAKER_03]: Yes.
• 36:49
  [SPEAKER_03]: So now that, like, or into this conversation, we're having it, we have an idea of what this looks like, what are these nine different types of anxiety?
• 36:58
  [SPEAKER_01]: Yeah, right in my anxious or am I not.
• 37:01
  [SPEAKER_01]: Yeah, if we do a big review or if you put on your research or hi, and you go downtown again, or you go downtown LA, you go downtown Manhattan, you go to downtown Grand Rapids, wherever you are, and you ask people, what is it like for you when you feel activated and stressed, you're going to get a lot of different answers.
• 37:21
  [SPEAKER_01]: It's because our body isn't siloed into systems.
• 37:26
  [SPEAKER_01]: Your gut isn't independent of your hormones, and your hormones are independent of your nervous system, and your nervous system isn't independent of your experiences, right?
• 37:36
  [SPEAKER_01]: Everything all works together.
• 37:38
  [SPEAKER_01]: The healthcare system has siloed it.
• 37:41
  [SPEAKER_01]: If you have gastrointestinal issues, irritable bowel syndrome, gas bloating, anticipatory diarrhea, you're going to go to a gastro.
• 37:48
  [SPEAKER_01]: Right.
• 37:48
  [SPEAKER_01]: And if you have panic attacks, you're going to go to a psych and oftentimes the right hand doesn't talk to the left hand.
• 37:54
  [SPEAKER_01]: So when we look at anxiety and we help to see that it can show up in different ways, not only will this help you to identify what the root causes of anxiety are, but it opens the conversation to canaries in different places that may be ignored if we didn't realize they go together.
• 38:13
  [SPEAKER_01]: And then we could research it better.
• 38:15
  [SPEAKER_01]: So that that's why we care about nine types of things, I.e.
• 38:19
  [SPEAKER_01]: And the next part is what are the nine types.
• 38:21
  [SPEAKER_01]: And so for those that are listening, there's a free quiz in the book.
• 38:26
  [SPEAKER_01]: And it's also on my website, it's also called cane.com.
• 38:30
  [SPEAKER_01]: So you could totally go and take the free quiz.
• 38:32
  [SPEAKER_01]: Okay.
• 38:32
  [SPEAKER_01]: And figure out what they are for you.
• 38:34
  [SPEAKER_01]: One disclaimer,
• 38:36
  [SPEAKER_01]: is that you'll start with the canary, which is a type.
• 38:40
  [SPEAKER_01]: You'll get that like you Melissa talked about like sweating and tingling, this is nervous system anxiety.
• 38:46
  [SPEAKER_01]: That's your canary.
• 38:46
  [SPEAKER_01]: That's your first type of anxiety.
• 38:50
  [SPEAKER_01]: But a really important thing to keep in mind is is as the body amplifies the signals from whispers to shouts.
• 38:57
  [SPEAKER_01]: It's gonna recruit from all the types of anxiety.
• 39:00
  [SPEAKER_01]: So in a panic attack,
• 39:02
  [SPEAKER_01]: you may feel symptoms from head to toe.
• 39:04
  [SPEAKER_01]: It's important to pay attention to what is the sequence of order and what's the main thing.
• 39:10
  [SPEAKER_01]: So another one type is thought anxiety.
• 39:13
  [SPEAKER_01]: This is anxiety that's future tripping, ADHD, anxious thoughts, worst case scenario, what you were describing is this could happen that could happen like all those worries.
• 39:24
  [SPEAKER_01]: Or if your mind goes blank,
• 39:26
  [SPEAKER_01]: So I'm gonna ask you a question and you're just like, brain is gone, no brain.
• 39:30
  [SPEAKER_01]: I don't know.
• 39:30
  [SPEAKER_01]: I don't know.
• 39:30
  [SPEAKER_01]: It's safe.
• 39:31
  [SPEAKER_01]: It could be a form of things, ID.
• 39:33
  [SPEAKER_00]: Okay.
• 39:33
  [SPEAKER_01]: We're testing, ID.
• 39:35
  [SPEAKER_01]: A bunch of people, testing, ID feel like it's a heart attack.
• 39:39
  [SPEAKER_01]: In fact, 80% of ER visits with people thinking they're having heart attacks are actually panic attacks.
• 39:45
  [SPEAKER_03]: That's a lot.
• 39:46
  [SPEAKER_01]: It's a lot.
• 39:47
  [SPEAKER_01]: That's a high number.
• 39:49
  [SPEAKER_01]: So of course, like go see a cardiologist, make sure your heart is healthy, but it's very possible.
• 39:53
  [SPEAKER_01]: It could be panic and anxiety.
• 39:55
  [SPEAKER_01]: Okay.
• 39:56
  [SPEAKER_01]: The next type is gut anxiety.
• 39:58
  [SPEAKER_01]: We've kind of talked about that a little bit.
• 40:00
  [SPEAKER_01]: And we know that the gut brain access has a lot to say with our mental health.
• 40:05
  [SPEAKER_01]: There's nervous system anxiety, which we touched on.
• 40:07
  [SPEAKER_01]: So this is your muscles, this is headaches, this is sweat, this is my current tingling.
• 40:12
  [SPEAKER_01]: And then we have endocrine anxiety.
• 40:15
  [SPEAKER_01]: I cannot tell you Melissa how many people is especially around andropause and menopause by the way men have a menopause.
• 40:24
  [SPEAKER_02]: Yes, they do.
• 40:25
  [SPEAKER_01]: Yeah.
• 40:26
  [SPEAKER_01]: Those hormones changing are underneath anxiety.
• 40:31
  [SPEAKER_01]: And I see this missed all the time.
• 40:33
  [SPEAKER_01]: Someone's given an antidepressant when really they need hormone support, right?
• 40:38
  [SPEAKER_01]: And then there's immune system anxiety.
• 40:39
  [SPEAKER_01]: This is to brew the roof in a post-COVID world is we see tons of people who have newly diagnosed immune conditions, like protein conditions.
• 40:50
  [SPEAKER_01]: This is a histamine.
• 40:51
  [SPEAKER_01]: This is a big conversation.
• 40:53
  [SPEAKER_01]: And then we have a depression depressive anxiety, which is I think pretty self-explanatory angering anxiety that's that fight part of fight flight freeze.
• 41:04
  [SPEAKER_01]: And then there's trauma anxiety and really trauma is the umbrella under which everything lives.
• 41:10
  [SPEAKER_01]: But I've parsed it out because if you're anxiety happened and the trigger was the main thing like I got in a car accident
• 41:23
  [SPEAKER_01]: do all the other things.
• 41:25
  [SPEAKER_01]: Okay, main thing is the trauma.
• 41:27
  [SPEAKER_03]: Got it?
• 41:28
  [SPEAKER_03]: Yes.
• 41:29
  [SPEAKER_03]: Is that all?
• 41:29
  [SPEAKER_03]: I think that's all of them.
• 41:30
  [SPEAKER_03]: I think that was nine.
• 41:32
  [SPEAKER_03]: Yeah.
• 41:32
  [SPEAKER_03]: That was fast.
• 41:33
  [SPEAKER_03]: Interesting because there's some of them.
• 41:34
  [SPEAKER_03]: I was like, they have your good girl, but there's some of them that I was like, yeah.
• 41:38
  [SPEAKER_03]: You know, I couldn't relate to, I don't think I might have experienced it at all nine, but then there were several of them.
• 41:44
  [SPEAKER_03]: I was like, oh, yeah, I know that one.
• 41:46
  [SPEAKER_03]: I know that one well.
• 41:47
  [SPEAKER_03]: And I never thought of them as different forms of anxiety that can impact me different, but like you said, but then it gives you like a path.
• 41:56
  [SPEAKER_03]: Like, how do you handle this?
• 41:58
  [SPEAKER_03]: Well, we'll wait till you take it.
• 41:59
  [SPEAKER_03]: and man, the hormone one too.
• 42:02
  [SPEAKER_03]: Oh, I can't even tell you how many women I talked to that this is missed, that age range, between like 45 and like 57 or something, that women are just like, I'm anxious, whatever they go to the doctor, and they come home with their prescription.
• 42:16
  [SPEAKER_01]: Totally.
• 42:17
  [SPEAKER_03]: Like, did anyone check her progesterone?
• 42:19
  [SPEAKER_03]: Like, hello?
• 42:22
  [SPEAKER_01]: Is this thing odd?
• 42:22
  [SPEAKER_01]: And they're being told, no, or get this.
• 42:26
  [SPEAKER_01]: So let's say, and like, so for those who are listening, and if you resonate with this, just like raise your hand and maybe driving in the car, listen, just raise it.
• 42:34
  [SPEAKER_01]: Raise your hand.
• 42:35
  [SPEAKER_01]: If this is you, is, let's say that your lived experience is that when you hit
• 42:45
  [SPEAKER_01]: your sleep got worse, your irritability got worse, your sensitivity got worse, you felt less connected to other people, you felt like more isolated and at low.
• 42:54
  [SPEAKER_01]: So you went to the doctor and your doctor ran a blood test and oh, your normal, your levels are fine.
• 43:00
  [SPEAKER_01]: You're a little intrusion, producer or dropping from your fine.
• 43:04
  [SPEAKER_01]: So why is that?
• 43:05
  [SPEAKER_01]: So when we have a lived experience and then we get a blood test that contradicts our lived experience, what do you do with that?
• 43:12
  [SPEAKER_01]: We have to ask why.
• 43:13
  [SPEAKER_01]: There's always a reason because your body is not out to get you and you're not at war with your body.
• 43:20
  [SPEAKER_01]: It's trying to talk to you.
• 43:21
  [SPEAKER_01]: We're just asking the wrong questions.
• 43:23
  [SPEAKER_01]: So here's a little hack.
• 43:24
  [SPEAKER_01]: I know this is a little bit off of like the main juiciness of this podcast.
• 43:28
  [SPEAKER_01]: Give it to us though.
• 43:30
  [SPEAKER_01]: is that if and oftentimes we have been exposed to higher levels of heavy metals like arsenic lead cadmium, things like that, which are abundant in our environment, they look like minerals, magnesium iron, right?
• 43:48
  [SPEAKER_01]: They look like zinc.
• 43:50
  [SPEAKER_01]: They look like these minerals that we need for hormone pathways.
• 43:55
  [SPEAKER_01]: All sorts of pathways in our bodies to work.
• 43:57
  [SPEAKER_01]: And if we are drinking filtered water that have those minerals depleted and we're exposed to all the heavy metals, those heavy metals can insert themselves in the pathways and the hormone levels are normal.
• 44:09
  [SPEAKER_01]: but the pathways are broken.
• 44:11
  [SPEAKER_01]: They don't work.
• 44:12
  [SPEAKER_01]: And so you feel like garbage and you feel anxious, but your labs, I'm doing air quotes for those really, your labs are fine.
• 44:20
  [SPEAKER_01]: So the kind of TLDR, the too long didn't read for Endocrine anxiety is you really want to, in addition to looking at your hormones is look at the functional tests too.
• 44:32
  [SPEAKER_01]: And see what's going on with environmental toxicities.
• 44:36
  [SPEAKER_01]: Look at microtoxins or mold.
• 44:38
  [SPEAKER_01]: Look at solvents, do you get your hair dyed?
• 44:40
  [SPEAKER_01]: Do you get your nails done?
• 44:41
  [SPEAKER_01]: Are you genetically predisposed to being a poor detoxifier?
• 44:45
  [SPEAKER_01]: All of those could be potential root causes of panic and anxiety that worsens with very menopause.
• 44:52
  [SPEAKER_03]: Oh my god, no, I'm so glad you added that in and said that because we have many people that are listening that are going home one God, that's me like yeah holy shit like I need to like look into this and saw I'm really really glad that you added that in okay before we end we have to talk about the panic pack.
• 45:10
  [SPEAKER_03]: We, you're so freaking cute, like this panic fact.
• 45:15
  [SPEAKER_03]: I was reading about it, and I'm like, in the shimmering pack, like my reading is right, like a backpack, and I think that's so cool, like how you can create this, and how you can have it to like, to have your own back to hadn't to support it.
• 45:29
  [SPEAKER_03]: Now, do you still need to do the work?
• 45:32
  [SPEAKER_03]: Yes, do you still need to find the root cause?
• 45:34
  [SPEAKER_03]: And all of that, absolutely.
• 45:35
  [SPEAKER_03]: But I love, I don't want to call them hacks,
• 45:40
  [SPEAKER_01]: Yeah, I love this because before we hit go on the record, we're talking about how you and I both like individually like to refer to backpacks with rocks and like those niches that Oh my god, what if we talk about the same thing?
• 45:53
  [SPEAKER_03]: I don't even know where it this started from for me and yeah, I don't even remember I don't know like my little my oldest loved dora back in the day and you remember she had backpack
• 46:03
  [SPEAKER_01]: Yes, she needed her goodies to explore us.
• 46:08
  [SPEAKER_03]: Yes, and I don't know if that's how I started talking about it.
• 46:12
  [SPEAKER_03]: And I talked to a client one day, I'm like, what's inside your door backpack?
• 46:15
  [SPEAKER_03]: Like, you know, and it just transformed into this like, okay, hold on, you're picking up other people's things and putting it in your backpack.
• 46:24
  [SPEAKER_03]: You don't have room for it.
• 46:25
  [SPEAKER_03]: You have your own stuff in your own backpack and then it kind of turned into like rocks, like, stop picking up rocks, which I know you love your husband.
• 46:33
  [SPEAKER_03]: I know you love your kids, but those are their rocks to carry, get them out of your purple door of the explorer backpack and I know that's hard.
• 46:40
  [SPEAKER_03]: So that's where I started for me.
• 46:42
  [SPEAKER_03]: What would your backpack?
• 46:44
  [SPEAKER_01]: Seriously, this is like, EMDR, like gold.
• 46:48
  [SPEAKER_01]: So good.
• 46:49
  [SPEAKER_01]: Mine was much more like necessity concrete like I'm freaking out on this airplane.
• 46:56
  [SPEAKER_01]: What crap can I carry with me to help is how it began.
• 46:59
  [SPEAKER_01]: I was like, oh my god, this is really useful.
• 47:02
  [SPEAKER_01]: So I used to have
• 47:03
  [SPEAKER_01]: terrible playing fear.
• 47:05
  [SPEAKER_01]: I was on a bumpy plane some trauma from a very bumpy flight.
• 47:09
  [SPEAKER_01]: Oh God.
• 47:09
  [SPEAKER_01]: All better now, but I needed tools besides.
• 47:13
  [SPEAKER_01]: Yeah, Sanx and like early into the fetal position in crying and like getting side-eyed by all the other passengers because I'm losing my shit.
• 47:20
  [SPEAKER_01]: And
• 47:20
  [SPEAKER_01]: So I was like, what can I do besides e-zannex on this plane?
• 47:25
  [SPEAKER_01]: And the neuroscience shows that when we're in a state of panic, that are amygdala, I think of amygdala, Amy, Amy has big feelings to see emotional processing part of our brain.
• 47:36
  [SPEAKER_01]: Amy's freaking out.
• 47:37
  [SPEAKER_01]: And when Amy's freaking out, she bypasses logical prefrontal cortex.
• 47:42
  [SPEAKER_01]: That's the adult.
• 47:42
  [SPEAKER_01]: That's Melissa Park casting.
• 47:44
  [SPEAKER_01]: That's Melissa taking care of people coming up with good door.
• 47:47
  [SPEAKER_01]: They explore a backpack metaphors.
• 47:49
  [SPEAKER_01]: That's prefrontal cortex.
• 47:50
  [SPEAKER_01]: Okay.
• 47:51
  [SPEAKER_01]: That part is bypassed when we're panicking of freaking out.
• 47:54
  [SPEAKER_01]: And it goes straight to the hypothermic pituitary adrenal access, which results in those nine types of anxiety.
• 48:01
  [SPEAKER_01]: And all of the squeaking canaries, everything is really, really big.
• 48:04
  [SPEAKER_01]: And so when someone tells you to calm down or that everything is fine or that planes love to fly and that flying is the safest form of transportation in the world, you don't care because the body is like shut up.
• 48:20
  [SPEAKER_01]: We're running from a tiger right now, right?
• 48:22
  [SPEAKER_01]: So what works are things that are going to go to the body, body-based treatments, body-based interventions, body-based lower-brain-based things.
• 48:32
  [SPEAKER_01]: And so these are things that are touch, temperature, taste, smell, anything that's a stimuli.
• 48:39
  [SPEAKER_01]: So I was like, well, how can I carry those tools and resources with me on plane that's going to get me through TSA?
• 48:47
  [SPEAKER_01]: So I literally got the coolest little 1990s fanny pack because this girl loves a fanny pack, and then I had a pants free so I could like hold onto my ticket, you know, all the things.
• 48:58
  [SPEAKER_01]: Inside of the fanny pack, I had a Ziploc and in the Ziploc was a cotton ball that had a lavender central oil.
• 49:05
  [SPEAKER_01]: I also had some kava kava tincture because that stuff is magic.
• 49:09
  [SPEAKER_01]: I had fidgets.
• 49:11
  [SPEAKER_01]: Fidgets are great.
• 49:12
  [SPEAKER_01]: I really like the spiky one.
• 49:13
  [SPEAKER_01]: It's like a ring that you put on and it's kind of a hard tie.
• 49:16
  [SPEAKER_01]: It's like spiky.
• 49:17
  [SPEAKER_01]: So the stimuli was really good.
• 49:19
  [SPEAKER_01]: So I'd fidgets for touch.
• 49:21
  [SPEAKER_01]: And then I also had hot packs and cold packs.
• 49:24
  [SPEAKER_01]: So the cold packs are really cool.
• 49:25
  [SPEAKER_01]: They're like the size of yourself on.
• 49:26
  [SPEAKER_01]: You can get them online.
• 49:27
  [SPEAKER_01]: You shake them up and they get really cold.
• 49:30
  [SPEAKER_01]: And you place them on your face.
• 49:32
  [SPEAKER_01]: And that activates the mammalian die of response where
• 49:36
  [SPEAKER_01]: vagus nerve is stimulated, blood pressure goes down, heart rate goes down, body cools down.
• 49:41
  [SPEAKER_01]: And so you can play with it.
• 49:43
  [SPEAKER_01]: And I have blogs on it with recipe ideas and ingredients ideas, but put in things that are going to stimulate the body to get you back into centered calm mode.
• 49:53
  [SPEAKER_01]: So that logical Melissa brain analyzing brain badass brain, so that you have access to that.
• 50:00
  [SPEAKER_01]: And then you can
• 50:02
  [SPEAKER_01]: You know, talk yourself out of being as anxious but start the body.
• 50:06
  [SPEAKER_03]: Oh my god.
• 50:07
  [SPEAKER_03]: Yeah, and it's crazy.
• 50:07
  [SPEAKER_03]: I don't even think about it like skipping that part.
• 50:10
  [SPEAKER_03]: So then I can't even use her.
• 50:12
  [SPEAKER_03]: But that's so true.
• 50:13
  [SPEAKER_03]: And there's there's so many times where I'm like, I'm not even thinking logical right now.
• 50:16
  [SPEAKER_03]: And I've gotten good at being able to be like, I'm responding completely out of emotion.
• 50:20
  [SPEAKER_03]: Don't drive up to the school and go kill the coach.
• 50:22
  [SPEAKER_03]: Like hold on.
• 50:36
  [SPEAKER_01]: Because they didn't DBT Marshall in a hand was like, oh, stick your face in a bucket of ice water.
• 50:41
  [SPEAKER_01]: And I'm like, who carries around a bucket of ice water?
• 50:44
  [SPEAKER_01]: Hold on, Melissa, I'm feeling kind of stressed on this podcast.
• 50:46
  [SPEAKER_01]: I'm just going to stick my face.
• 50:48
  [SPEAKER_01]: Yeah, just right.
• 50:48
  [SPEAKER_01]: Just, just not a bunch of ice, it's so impractical.
• 50:52
  [SPEAKER_01]: So then I was looking online.
• 50:53
  [SPEAKER_01]: I was like, oh, yeah, first aid kits.
• 50:56
  [SPEAKER_01]: Yeah, shake that little guy up or if you want to be really subtle, because I work with a lot of a few sweet people who are like, I can't, I can't even put a cold pack on my face, what you got for me is sour candy in the mouth, can stimulate biggest nerve, can calm the body.
• 51:12
  [SPEAKER_01]: breathing is really powerful.
• 51:14
  [SPEAKER_01]: You have your breath everywhere you go.
• 51:16
  [SPEAKER_01]: So if you can just extend the exhale as long as possible, hold at the bottom inhale for four, hold the top really long exhale.
• 51:25
  [SPEAKER_01]: So there's strategies that you just figure out what works for you.
• 51:28
  [SPEAKER_03]: This is like incredible because I know people are like, right during this episode going like, how do we fix it though?
• 51:35
  [SPEAKER_03]: Like how like what can we do now?
• 51:36
  [SPEAKER_03]: Like I'm going to go to the, I'm going to do the work.
• 51:38
  [SPEAKER_03]: I'm going to like
• 51:41
  [SPEAKER_03]: But like, yeah, the now totally making a fany pack do it make a fany pack and post it.
• 51:46
  [SPEAKER_01]: I actually was on Tamron Hall last year and she was so excited about the panic pack.
• 51:51
  [SPEAKER_01]: As she like set up this huge long table with all her panic pack goodies.
• 51:56
  [SPEAKER_01]: And it was like so beautiful and so elegant.
• 51:58
  [SPEAKER_01]: She had like all these crystals and things.
• 52:01
  [SPEAKER_01]: And I was like even like boss babes like Tamron Hall makes a panic pack.
• 52:05
  [SPEAKER_03]: Yeah.
• 52:05
  [SPEAKER_03]: Yeah.
• 52:06
  [SPEAKER_03]: Oh my god.
• 52:07
  [SPEAKER_03]: There are so many things we're going to have to have you back.
• 52:09
  [SPEAKER_01]: Like, oh, yeah.
• 52:10
  [SPEAKER_03]: There are so many other topics that I wanted to cover with you, and I'm like, we're at a time.
• 52:15
  [SPEAKER_03]: Like, we feel like you and I could talk for another three hours.
• 52:18
  [SPEAKER_01]: We need to hang again.
• 52:19
  [SPEAKER_01]: Like, all of us, everyone's here.
• 52:21
  [SPEAKER_01]: If your hand was up by the way, you could put your hand down and just like, I'm in hang out with us.
• 52:25
  [SPEAKER_01]: They're still just like all night.
• 52:27
  [SPEAKER_01]: Yeah, so, but thank you truly for having me.
• 52:31
  [SPEAKER_01]: I so respect and appreciate your work.
• 52:34
  [SPEAKER_01]: And this has been a really fun conversation.
• 52:36
  [SPEAKER_03]: Oh, this was perfect.
• 52:37
  [SPEAKER_03]: Where can people find you?
• 52:38
  [SPEAKER_03]: We'll put everything in the show notes, but where can they find you?
• 52:41
  [SPEAKER_03]: Where can they get the book?
• 52:43
  [SPEAKER_03]: Like, give it to us all.
• 52:44
  [SPEAKER_01]: The book is sold anywhere books are sold.
• 52:47
  [SPEAKER_01]: My publisher asks that I don't say Amazon first because whatever they don't want you to buy it.
• 52:53
  [SPEAKER_01]: I don't want Amazon, but get it on Amazon
• 52:56
  [SPEAKER_01]: Okay.
• 52:57
  [SPEAKER_01]: Also free at the library, my friends.
• 52:59
  [SPEAKER_01]: And so if it's just not in the budget right now, go get it for free.
• 53:03
  [SPEAKER_01]: And if you don't like to read, I did an audio book.
• 53:06
  [SPEAKER_01]: That was my next question.
• 53:07
  [SPEAKER_01]: Is it on audible?
• 53:08
  [SPEAKER_01]: Yes, it's on audible.
• 53:10
  [SPEAKER_01]: So you can hang out with me and listen to how I tried to read my book.
• 53:14
  [SPEAKER_01]: And then Dr. Nicole Kain.com is my website and my Instagram and my YouTube.
• 53:19
  [SPEAKER_03]: Okay.
• 53:20
  [SPEAKER_03]: So we can find you through everything through your name, too.
• 53:23
  [SPEAKER_03]: Yes.
• 53:23
  [SPEAKER_03]: Oh my god.
• 53:24
  [SPEAKER_03]: But I can't think you enough Dr. Nicole for coming on.
• 53:27
  [SPEAKER_03]: You were just amazing.
• 53:29
  [SPEAKER_03]: This was such an honor and such a treat.
• 53:32
  [SPEAKER_03]: And let's get you on the books again and have you back on because I want to cover like high achievers and like in posture syndrome and there's just so many other topics that we can cover and you are just the guru.
• 53:43
  [SPEAKER_03]: You are the go-to.
• 53:44
  [SPEAKER_03]: You really love that.
• 53:46
  [SPEAKER_03]: So we'll have you back up.
• 53:47
  [SPEAKER_03]: But thank you again for coming.
• 53:49
  [SPEAKER_03]: This is awesome.
• 53:50
  [SPEAKER_03]: It's been amazing, we'll see you all soon.
• 53:52
  [SPEAKER_03]: Yes, everyone, stay safe, stay healthy until next time.
• 53:59
  [SPEAKER_03]: The bottom-life podcast is for informational and entertainment purposes only.
• 54:02
  [SPEAKER_03]: The content shared here is not intended as medical, legal or professional advice.
• 54:06
  [SPEAKER_03]: Always consult with the qualified professionals before making any health fitness financial or legal decisions.
• 54:10
  [SPEAKER_03]: The opinions shared on this podcast are personal experiences and insight.
• 54:14
  [SPEAKER_03]: So if you need expert guidance, go find the right professional for you.
• 54:17
  [SPEAKER_03]: Thanks for listening.