Latest / Beyond Limits With Olivia Marie / Anxiety 101: Causes And Solutions

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Anxiety 101: Causes And Solutions · Beyond Limits With Olivia Marie

• 0:00
  SPEAKER_00: Hello everyone and welcome back to another episode of the podcast.
• 0:05
  SPEAKER_00: I'm so excited because today we are talking all about anxiety, you know, the causes, triggers, what you can do, etc.
• 0:12
  SPEAKER_00: It's really a juicy episode.
• 0:14
  SPEAKER_00: So if you experience anxiety, whether it's all the time or even sometimes you're going to learn something and take something away, like get out your pen and paper because it really gets super juicy.
• 0:25
  SPEAKER_00: But before we jump in, I did want to mention that well nourished is now open for enrollment for January.
• 0:32
  SPEAKER_00: I'm legitimately so excited because we have never had so many women already in the group.
• 0:37
  SPEAKER_00: Guys, there's so many incredible ladies already in it.
• 0:39
  SPEAKER_00: It's gonna be our biggest one yet, which is gonna be even more amazing.
• 0:43
  SPEAKER_00: So if you want to like live a healthy, delicious life, feel amazing in your body, inside and out, heal your gut, feel good, lose weight, be lean, you know, know how to eat properly, do the emotional work.
• 0:57
  SPEAKER_00: Like if you're tired of nothing ever working before, nothing ever sticking, and you're tired of like trying the same thing over and over again, and pretty much Google isn't cutting it, you need to get into well nourished because yes, we do the nutrition, yes, you learn all that stuff, but we also do the deep stuff in the live calls.
• 1:15
  SPEAKER_00: This is where we really release the trauma, we release things, we learn the embodiment, the anchoring practices that really allow you to transform your health from the inside out.
• 1:24
  SPEAKER_00: That's why those other ones never cut it before because you can't just do diet, you can't just do emoji, like you have to do it all, and that is the problem.
• 1:32
  SPEAKER_00: Like, I can hand you a 30-day meal plan that's not gonna do anything unless you A, learn how to do it yourself after 30 days, but B, do the emotional work behind it.
• 1:41
  SPEAKER_00: Right?
• 1:42
  SPEAKER_00: We're cutting the restriction, we don't do calorie counting, we don't do any of that stuff.
• 1:46
  SPEAKER_00: We get to just live a healthy, delicious life.
• 1:49
  SPEAKER_00: We we have lots of fun in there too.
• 1:51
  SPEAKER_00: So if you've been finally wanting to take control of your health, you know, get your gut health, you're not bloated anymore, you're not cranky, you're not moody, you're just tired of being frustrated, not seeing the results that you want, you finally want to get that health and body, just come join us in Wellnourished.
• 2:05
  SPEAKER_00: It's gonna be a good time.
• 2:06
  SPEAKER_00: We're gonna leave a link in the show notes.
• 2:08
  SPEAKER_00: There's time to join between now and the 20th.
• 2:10
  SPEAKER_00: Um, there's maybe a couple spots left, they might all be gone by the time you're hearing this, not sure.
• 2:15
  SPEAKER_00: Either way, send me a message and I probably can squeeze you in no matter what.
• 2:18
  SPEAKER_00: So we'll see what we can do with that.
• 2:20
  SPEAKER_00: But with that being said, let's go ahead and get into the episode.
• 2:23
  SPEAKER_00: Welcome to the Live Well Podcast.
• 2:26
  SPEAKER_00: This podcast is designed to help you live well, body, mind, and soul.
• 2:31
  SPEAKER_00: I'm your host, Liv, a natural health and wellness expert, and each week you will walk away with the insights, tools, and tips to truly live your best life.
• 2:42
  SPEAKER_00: If you are looking to live well, you are in the right place.
• 2:45
  SPEAKER_00: A new episode starts now.
• 2:48
  SPEAKER_00: Hey everyone, and welcome back to another episode of the Live Well Podcast.
• 2:54
  SPEAKER_00: Today we are diving deep into anxiety.
• 2:56
  SPEAKER_00: There's been a lot of questions lately I've been getting about anxiety, how to help it, what you can do, etc.
• 3:02
  SPEAKER_00: So we're gonna be diving deep into what it is, symptoms, things you can do, etc., and all of that.
• 3:08
  SPEAKER_00: So, what is anxiety?
• 3:10
  SPEAKER_00: Basically, anxiety is a normal response to stress or like a dangerous situation that is often referred to as the like fight or flight response.
• 3:19
  SPEAKER_00: So the response that you would have in your body if you were running from a tiger, and it's actually the most like prevalent mental health condition in like our society today.
• 3:29
  SPEAKER_00: And anxiety becomes problematic when it is a constant or in a reaction to inappropriate like circumstances, so where you shouldn't be getting anxious where things are not typically, um, that's where it really becomes an issue.
• 3:42
  SPEAKER_00: And a lot of the time, you know, especially with my clients, I've noticed that they don't even know that it's anxiety that they are experiencing because there it really is such a wide range of symptoms.
• 3:54
  SPEAKER_00: So things like muscle tension, chest tightness, heart palpitations, high blood pressure, insomnia, digestive issues, so like bloating, distension, um constipation, diarrhea, but also panic attacks, irritability, difficulty concentrating, restlessness, sweating, um, all of that.
• 4:14
  SPEAKER_00: And there are so many causes of anxiety as well, such as stress, you know, traumatic life experiences and trauma, thyroid issues, dysfunctional serotonin, excess alcohol, caffeine and sugar intake, hormonal imbalances-really, the list goes on and on.
• 4:32
  SPEAKER_00: And honestly, because there's so many different causes, there's so many things that can be trick contributing to the way you experience anxiety, you know.
• 4:40
  SPEAKER_00: There's also poor gut health.
• 4:42
  SPEAKER_00: Our gut is our second brain.
• 4:43
  SPEAKER_00: If you have poor gut health, you will have, you know, poor like mental health when it comes to anxiety and or depression.
• 4:50
  SPEAKER_00: I remember when my gut health was really bad, and if you're unfamiliar with my gut health story, go back and listen to episode one of the podcast where I kind of dive in deep into everything I struggled with.
• 5:01
  SPEAKER_00: But my anxiety was at an all-time high when my gut health was bad.
• 5:06
  SPEAKER_00: So, gut health is definitely, you know, one of the causes slash triggers.
• 5:11
  SPEAKER_00: You know, caffeine.
• 5:13
  SPEAKER_00: Caffeine is another top anxiety trigger because there is a caffeine gene called CYP1A2, and this little guy basically has the say on how you handle tea, coffee, or any other form of caffeine, including chocolate.
• 5:27
  SPEAKER_00: And so people with like a fast metabolizer of this version of their gene really gets like all the good benefits from tea and coffee.
• 5:35
  SPEAKER_00: But if you are a slow metabolizer of this gene, this can also lead to anxiety.
• 5:41
  SPEAKER_00: You know, then we have things like sugar.
• 5:43
  SPEAKER_00: I know I mentioned also sugar is sugar is basically fuel for an anxiety fire.
• 5:50
  SPEAKER_00: And so the more sugar you eat, the worse your anxiety can be.
• 5:53
  SPEAKER_00: And this has been shown in time and time again in terms of studies that have proven the the more sugar that you eat, the more like your anxiety gets worse, or the more episodes you have.
• 6:04
  SPEAKER_00: And researchers actually found that high levels are of serotonin are making you know anxiety levels worse.
• 6:11
  SPEAKER_00: And so, what raises serotonin is sugar.
• 6:15
  SPEAKER_00: Now, I know we talked about like you know, serotonin also being a necessary neurotransmitter for a bunch of different things, but when you're consuming excess sugar, we have this excess serotonin over time, you know, when you struggle with anxiety, every time you eat sugar, you are actually contributing to a neurochemical reaction of anxiety and further kind of perpetuating that dependence on it.
• 6:37
  SPEAKER_00: And so, if you need help cutting sugar, um, that is kind of like what will nourish is for it is module one in terms of cutting sugar because whether you're cutting sugar for anxiety, cutting sugar for gut health, cutting sugar to get rid of PMS, cutting sugar to lose weight, cutting sugar to clear your skin, honestly, so many benefits happen when you cut sugar.
• 6:56
  SPEAKER_00: And if you want to know more about cutting sugar, definitely go back to that episode on the podcast.
• 7:00
  SPEAKER_00: But basically, it can all get traced back to your microbiome because the correct balance of bacteria in your microbiome is responsible for exactly how healthy you are.
• 7:10
  SPEAKER_00: So you can either feed good bacteria or you can feed bad gut bacteria by the foods that you eat.
• 7:17
  SPEAKER_00: So sugar is the perfect fuel for all these types of bad bacteria, including yeast overgrowths such as candida.
• 7:24
  SPEAKER_00: And so studies have shown that lower levels of you know your good bacteria, such as like bifidobacto longum and lactobacillus and those are actually found in lower levels in those struggling with anxiety.
• 7:36
  SPEAKER_00: So the more sugar you eat, the worse your anxiety, plus your PMS, gut health, weight loss, skin, and everything else is going to be.
• 7:44
  SPEAKER_00: So while there is like the correlation between sugar and you know gut health when it comes to anxiety, then there's also blood sugar.
• 7:52
  SPEAKER_00: So there's a whole separate issue that sugar causes when it comes to anxiety.
• 7:56
  SPEAKER_00: So when you consume too much sugar, it can lead to blood sugar spikes, which you guys know is like what I talk about all the time.
• 8:04
  SPEAKER_00: We are not here for the blood sugar spikes.
• 8:08
  SPEAKER_00: So when you consume too much sugar, it can lead to blood sugar spikes, imbalances, and insulin resistance.
• 8:15
  SPEAKER_00: And when your blood sugar is on a roller coaster, it really throws off your HPA axis or your hypothalamic pituitary adrenal access.
• 8:24
  SPEAKER_00: Now, this is responsible for releasing your stress hormone cortisol, which is your fight or flight response.
• 8:31
  SPEAKER_00: And this happens when you are stressed or anxious due to an increased stream of cortisol.
• 8:37
  SPEAKER_00: So, because of this constant up and down, when you're having these blood sugar spikes, we get, you know, this cortisol release, this fight or flight.
• 8:44
  SPEAKER_00: It really never gets a chance to calm down, and this further perpetuates the feelings of anxiety.
• 8:50
  SPEAKER_00: So it's been shown that diets that are comprised of high sugar and high glucose foods raise anxiety.
• 8:56
  SPEAKER_00: So one of the things you can do, A, is switch and quit sugar, switch to a low sugar diet to lower, you know, anxiety.
• 9:03
  SPEAKER_00: And keep in mind sugar is not just, you know, sugar, white sugar.
• 9:08
  SPEAKER_00: Sugar is high sugar fruits, sugar is grains, you know, oatmeal, pastas, pizzas, crackers.
• 9:14
  SPEAKER_00: I'm assuming that, you know, when they're not made with paleo ingredients and they're made with like refined sugars and flours, this can all, you know, make anxiety worse.
• 9:23
  SPEAKER_00: So then we have also, you know, what is called the 5H2A um T2A receptor activation.
• 9:31
  SPEAKER_00: Say that five times fast, right?
• 9:33
  SPEAKER_00: So the brainstem has this hypothalamus, which is like the prefrontal region of the brain, and this has the 5HD2A receptor sites.
• 9:41
  SPEAKER_00: So activations of these sites can be linked to anxiety, depression, and also chronic fatigue.
• 9:47
  SPEAKER_00: So stress can also trigger this 5HG2A activation.
• 9:52
  SPEAKER_00: So when we're really stressed out and we're triggering this 5HG2A activation, we're gonna get more anxiety.
• 9:57
  SPEAKER_00: So this is like another cause or another trigger that we need to think about when it comes to anxiety.
• 10:02
  SPEAKER_00: Guys, I know.
• 10:03
  SPEAKER_00: We're only on number three, we have a lot more to go, it's okay.
• 10:07
  SPEAKER_00: But this really shows you just like how when you approach anxiety, it needs to be ohasha.
• 10:14
  SPEAKER_00: Uh-oh.
• 10:15
  SPEAKER_00: We gotta pause.
• 10:16
  SPEAKER_00: Someone's gotta go potty.
• 10:17
  SPEAKER_00: Someone's gotta go potty.
• 10:19
  SPEAKER_00: Aplasha?
• 10:20
  SPEAKER_00: Apasha?
• 10:21
  SPEAKER_00: No, sweetie.
• 10:23
  SPEAKER_00: Morgan, pause this.
• 10:24
  SPEAKER_00: I'm sorry, I don't want to pause because I wanted to keep going.
• 10:27
  SPEAKER_00: Okay.
• 10:28
  SPEAKER_00: Does someone need to go potty?
• 10:30
  SPEAKER_00: Don't just look at me.
• 10:32
  SPEAKER_00: Do we need to go?
• 10:35
  SPEAKER_00: No, we just wanna bite my ankles.
• 10:36
  SPEAKER_00: Okay.
• 10:37
  SPEAKER_00: Okay, Morgan, we are coming back.
• 10:40
  SPEAKER_00: So, another cause of anxiety is irregular menstrual cycles.
• 10:44
  SPEAKER_00: Come on, Akasha, we're gonna sit on my lap.
• 10:45
  SPEAKER_00: So, in my anxiety patients and clients, I often see like underlying hormonal imbalances during different times of their cycle.
• 10:53
  SPEAKER_00: Now, this is especially true before menstruation when there is an imbalance between progesterone, estrogen, their metabolites, and cortisol, all of which can fuel anxiety.
• 11:04
  SPEAKER_00: So, if you have PMS, you need to start working on like um your anxiety when it comes to that.
• 11:10
  SPEAKER_00: So that can be like a good hint for you that if you get anxious around your cycle, you need to tackle your hormones.
• 11:17
  SPEAKER_00: And if you need help with hormones, if you want to stop having PMS and everything like that, then get into one-on-one.
• 11:22
  SPEAKER_00: But irregular menstrual cycles are gonna contribute to that.
• 11:26
  SPEAKER_00: Now, we already touched on the EPA access dysfunction.
• 11:29
  SPEAKER_00: So your brain adrenal communication line is basically this HPA access.
• 11:34
  SPEAKER_00: So this is often one of the top contributing factors, as we already learned in relation to sugar.
• 11:40
  SPEAKER_00: But what is more commonly known as adrenal fatigue is actually a brain-based issue.
• 11:46
  SPEAKER_00: So bringing back the HPA access into function can actually be really good for overcoming anxiety, both for the sugar perspective, but also from the perspective of the other things that lead to HPA access dysfunction.
• 11:59
  SPEAKER_00: Now, the next thing we want to talk about, come on, Natasha, settle down, is thyroid problems.
• 12:06
  SPEAKER_00: So each cell in your body has a thyroid receptor site.
• 12:09
  SPEAKER_00: I'm gonna say that again.
• 12:10
  SPEAKER_00: Each cell in your body has a thyroid receptor site.
• 12:14
  SPEAKER_00: Meaning, if your thyroid is not working well, then nothing is.
• 12:19
  SPEAKER_00: Okay.
• 12:20
  SPEAKER_00: Again, if your thyroid isn't working, nothing is.
• 12:23
  SPEAKER_00: So underlying thyroid pathway problems like autoimmune, um, whether it's graves or Hashimoto's or thyroid conversion issues, can be contributing to anxiety.
• 12:33
  SPEAKER_00: So you're gonna want to look at that.
• 12:34
  SPEAKER_00: Okay, the next thing we want to look at alcohol.
• 12:37
  SPEAKER_00: So alcohol can often be used as a way to curb anxiety, but that is far from a good idea.
• 12:45
  SPEAKER_00: Research has shown that alcohol consumption is associated with a worsening of anxiety disorders over time.
• 12:51
  SPEAKER_00: So studies have also shown that drinking alcohol can rewire the brain to contribute to heightened feelings of anxiety.
• 12:59
  SPEAKER_00: So, what does this mean?
• 13:00
  SPEAKER_00: More alcohol rewires the brain to make you more anxious.
• 13:03
  SPEAKER_00: Akasha, let's stop batting my ankles.
• 13:06
  SPEAKER_00: Struggle of puppy life, guys.
• 13:08
  SPEAKER_00: Okay, moving on to the next thing when it comes to anxiety, and that is high LPS.
• 13:14
  SPEAKER_00: So we touched on the fact that your gut is your second brain.
• 13:18
  SPEAKER_00: And your gut and brain were basically formed from the same fetal tissue while in the room that are linked for the rest of your life by the gut brain access.
• 13:28
  SPEAKER_00: So gut problems like leaky gut are associated with anxiety and other mental health conditions.
• 13:34
  SPEAKER_00: And this can happen because of increased levels of lipopolysaccharides, so LPS.
• 13:39
  SPEAKER_00: So the bacterial endotoxins that are located in the gram-negative bacteria in the microbiome basically get in.
• 13:48
  SPEAKER_00: And when your gut lining is comprised, they are able to really pass into the bloodstream and contribute to anxiety and other health problems.
• 13:57
  SPEAKER_00: Moving on to the next thing: inflammation, guys.
• 14:00
  SPEAKER_00: Inflammation is killer.
• 14:01
  SPEAKER_00: If you're familiar with my content, I mean you should know by now that inflammation will basically kill you.
• 14:07
  SPEAKER_00: So NFKB is another inflammatory bad guy that is associated with anxiety.
• 14:13
  SPEAKER_00: So people with lower levels of NFKB often have lower rates of anxiety as well.
• 14:18
  SPEAKER_00: So we're continuing to actually define more and more research that inflammation is a huge factor when it comes to mental health, including depression, anxiety, fatigue, brain fog, and all of that.
• 14:29
  SPEAKER_00: So there's a whole field of research on the cytokine.
• 14:32
  SPEAKER_00: I won't get in like too much of it, but you also want to look at your inflammation markers, one of which is this NFKB in terms of anxiety.
• 14:42
  SPEAKER_00: The next thing are viral infections.
• 14:44
  SPEAKER_00: So multiple studies have shown that there are links between mental health issues like anxiety and ones like Epstein Barr and CMV.
• 14:51
  SPEAKER_00: So if you have either of these, you're gonna want to get these checked out if you have anxiety that maybe you know you've done everything else and nothing else seems to be working, you know, you're not sure what else it could be.
• 15:01
  SPEAKER_00: Get tested for the viral infections, okay?
• 15:04
  SPEAKER_00: Another one to think about is Lyme 2.
• 15:06
  SPEAKER_00: You might want to get tested where you can go into Lyme as well as a cause for anxiety.
• 15:11
  SPEAKER_00: The next thing, methylation impairments.
• 15:13
  SPEAKER_00: So methylation is your body's biochemical super highway, and that makes our brain, gut, and hormones run optimally.
• 15:22
  SPEAKER_00: So people with methylation impairments, such as the MTHFR gene, have higher risk for like your GABA glutamine imbalance, low lithium levels, um, high homocysteine inflammation, and everything like that.
• 15:35
  SPEAKER_00: But good news, you can actually do a lot of things to fix your methylation.
• 15:39
  SPEAKER_00: Um, I remember when I did the Dutch test a couple years ago, I saw that I wasn't methylating properly, specifically with this MTHFR.
• 15:48
  SPEAKER_00: So I fixed that, um, and it really helped me both with anxiety but with other things as well.
• 15:53
  SPEAKER_00: So highly recommend looking into whether you have a methylation impairment as well.
• 15:58
  SPEAKER_00: So, next up, I think I don't even know what we're on.
• 16:00
  SPEAKER_00: Reason 13, 14 that could be causing your anxiety.
• 16:04
  SPEAKER_00: Food intolerances.
• 16:05
  SPEAKER_00: So it really comes down to the food you eat, actually, really or don't eat.
• 16:10
  SPEAKER_00: Um, so you know, removing things that are gonna cause anxiety, cause poor gut health, inflammatory oils, gluten, dairy, etc., um, can really do a whole host of things when it comes to your mental health.
• 16:23
  SPEAKER_00: We talked about blood sugar already and that relation to the two.
• 16:27
  SPEAKER_00: So just remember blood sugar is definitely one as well when it comes to what you're eating.
• 16:32
  SPEAKER_00: So nutrient deficiencies is another one.
• 16:34
  SPEAKER_00: So your body needs each vitamin and mineral for a specific purpose.
• 16:39
  SPEAKER_00: So when I run labs for people or when I'm working with my clients for anxiety, I look for things like low levels of vitamin D, magnesium, and all of this.
• 16:49
  SPEAKER_00: And any of these factors or a combination can be responsible for anxiety.
• 16:54
  SPEAKER_00: So there's lots of, I know we went through a lot of potential causes, but these are some of the things to look at right off the bat in terms of like nutritionally, uh, what things that can be causing anxiety.
• 17:05
  SPEAKER_00: And we're gonna get into a few more, but like these are like I would say my top things to look at physiologically, whether you want to work with me or someone else, um, who that should they or me or they should be looking at, sorry, um, when it comes to your anxiety.
• 17:18
  SPEAKER_00: So I wanted to provide you guys with some things that you can do in the moment um when you're experiencing heightened anxiety to kind of help bring you back down.
• 17:29
  SPEAKER_00: So, the number one thing, or one of the top things that I recommend is boxed breathing.
• 17:35
  SPEAKER_00: So, all you need to stop what you're doing and breathe.
• 17:38
  SPEAKER_00: Like it's anyone can do this, it's free.
• 17:40
  SPEAKER_00: So, we're actually, I'll teach you how to do it right now.
• 17:42
  SPEAKER_00: We're gonna do a round.
• 17:43
  SPEAKER_00: So I want you to soften your eyes, we're gonna inhale for four counts, hold for four counts, exhale for four, and then hold again for four.
• 17:53
  SPEAKER_00: And you can repeat this for up to ten minutes.
• 17:54
  SPEAKER_00: So let's all do a round together.
• 17:56
  SPEAKER_00: So we're gonna inhale one, two, three, four, hold, one, two, three, four, exhale, one, two, three, four, and then hold one, two, three, four.
• 18:19
  SPEAKER_00: So that's a really like quick little strategy that you can do.
• 18:22
  SPEAKER_00: I'm also a four like a big fan of breath work in general.
• 18:26
  SPEAKER_00: I really like the Wim Hof video on YouTube.
• 18:29
  SPEAKER_00: It's 10 minutes long, extremely effective.
• 18:31
  SPEAKER_00: I recommend it to like every client, I do it myself, um, and it really helps you to lead from that fight or flight response into more of a calm parasympathetic state because when you're doing whether it's breath work um like the Wim Hof one or the box breathing, it increases the amount of oxygen in the blood, and that is what shifts you into that parasympathetic state.
• 18:52
  SPEAKER_00: And so when we're really stressed out or anxious, this can lead to kind of like that heavy, shallow breathing in your lungs instead of breathing through your belly, which in turn leads to more stress, which ultimately perpetuates the cycle all the way around.
• 19:05
  SPEAKER_00: Next thing you can do is keep a worry journal.
• 19:08
  SPEAKER_00: So this can help write things out that you are worried about and basically get them out of your head.
• 19:12
  SPEAKER_00: I find that if I have lots of tabs open in my brain, I'm trying to keep track of 50 million things, then it doesn't really kind of go quite smoothly, and I end up worrying and getting anxious about all these tabs that are open in my brain.
• 19:24
  SPEAKER_00: So I like to definitely like get them out, journal, and get out everything that I'm feeling kind of anxious about.
• 19:30
  SPEAKER_00: The next one is to go for a walk.
• 19:33
  SPEAKER_00: Really great to go for a walk.
• 19:34
  SPEAKER_00: I just got back with one from Akasha.
• 19:37
  SPEAKER_00: We're also learning to walk.
• 19:38
  SPEAKER_00: Teaching a new puppy how to walk is like very difficult, a lot harder than I thought.
• 19:42
  SPEAKER_00: Anyways, so when you overwalk the amygdala, which is the part of the brain that controls anxiety, also the one that controls decision making, which is why it's hard to make decisions when you're anxious.
• 19:54
  SPEAKER_00: But this part of the brain, the amygdala, can only do one thing at a time.
• 19:58
  SPEAKER_00: And it has been shown to shut down when we are walking.
• 20:02
  SPEAKER_00: So when we're walking, we can shut down the amygdala, um, we can make it like less anxious, that's the place where anxiety is, but it's also the place we make decisions from.
• 20:10
  SPEAKER_00: Um, and like 20-minute walk will kind of do the trick.
• 20:14
  SPEAKER_00: So, what are some other like lifestyle practices we can start doing in order to manage anxiety?
• 20:19
  SPEAKER_00: So, digital detox.
• 20:21
  SPEAKER_00: Now, I bet that you'll be surprised at how much more grounded you feel even by taking small breaks from technology.
• 20:29
  SPEAKER_00: I know that when my phone is going off, technology is going off, like I'm just on it way too much.
• 20:34
  SPEAKER_00: I find myself getting more anxious.
• 20:36
  SPEAKER_00: So, turning off your screens 30 minutes, you know, after 4 30 minutes after you wake up and 30 minutes before bed at least is really good, or even closer to an hour, or whenever you feel like you're just getting anxious, stepping away from the screen and you know, use that time to step away and go for a walk is huge.
• 20:54
  SPEAKER_00: Gratitude.
• 20:54
  SPEAKER_00: So, gratitude's another lifestyle practice to help manage anxiety and is basically a surefire way to get out of your head and take a moment to appreciate the things you have in your life.
• 21:04
  SPEAKER_00: So, start by listing three things that you are grateful for in the moment.
• 21:09
  SPEAKER_00: You know, I like to do this just part of my day so that I don't get anxious, but this is also something you can do while you are experiencing anxiety.
• 21:18
  SPEAKER_00: Next up is meditation.
• 21:20
  SPEAKER_00: Guys, if you are not meditating, get into the meditation challenge.
• 21:24
  SPEAKER_00: 21 days, I teach you how to meditate.
• 21:27
  SPEAKER_00: It is free.
• 21:28
  SPEAKER_00: You get like free recorded meditations by me, which are like really good.
• 21:32
  SPEAKER_00: I have been told that people have tried countless apps and none of them have worked for them, but my meditations did.
• 21:38
  SPEAKER_00: So if you think that they won't, they will.
• 21:41
  SPEAKER_00: Meditation is huge, both on having a beneficial effect on anxiety symptoms, but also at improving stress reactivity and coping mechanisms when faced with a stress challenge.
• 21:52
  SPEAKER_00: This is why I am trying to get literally everyone on the planet to meditate because it helps you adapt to stress, it helps you not only get less.
• 22:00
  SPEAKER_00: Anxious, but it helps you react to stress better, and you will never fully eliminate stress from your life.
• 22:05
  SPEAKER_00: But you can work on how you react to it.
• 22:08
  SPEAKER_00: So if you are new to this, you know, try the try the guided ones in my challenge or do silent if you want, but it will help to reduce your cortisol levels, improve your sleep quality, you know, boost your productivity at home and at work, all while treating your anxiety.
• 22:24
  SPEAKER_00: Guys, meditate.
• 22:25
  SPEAKER_00: Start with five minutes, work the time, work more.
• 22:27
  SPEAKER_00: Oh, puppy's getting into things again.
• 22:30
  SPEAKER_00: Anyways, okay, moving on to the next thing: getting enough sleep.
• 22:34
  SPEAKER_00: So, lack of sleep can really amplify the anticipator uh anticipatory anxiety by stimulating regions in the brain that are associated with emotional processing.
• 22:44
  SPEAKER_00: So this means that sleep deprivation, and guys, I can attest to this because I've been getting four to five hours of sleep for the past month with puppy life, um, can really contribute to anxiety symptoms.
• 22:56
  SPEAKER_00: And I know because I was there, guys, I was on like four or five hours of sleep, and I was so anxious because I was so sleep deprived.
• 23:04
  SPEAKER_00: So like symptoms can include like excessive worrying um and stuff like that.
• 23:09
  SPEAKER_00: So if you find you're not only getting anxious, but you're worrying about things a lot, um, restoring proper sleep is key.
• 23:15
  SPEAKER_00: Seven to eight hours every night balances hormones, improves mood, reduces fatigue, reduces stress, and improves anxiety.
• 23:23
  SPEAKER_00: Going along with sleep is ensuring a really good circadian rhythm.
• 23:27
  SPEAKER_00: So whether you wake up and expose yourself, you know, to bright light, or whether, you know, in the winter you use an alarm clock to do that, you want to be having a good circadian rhythm.
• 23:37
  SPEAKER_00: This also means blocking blue light two hours before bed.
• 23:40
  SPEAKER_00: Guys, if you are not blocking blue light, there is no excuse to not block blue light right now.
• 23:46
  SPEAKER_00: There are free apps.
• 23:47
  SPEAKER_00: Flux.
• 23:48
  SPEAKER_00: Flux is a good app for Max.
• 23:49
  SPEAKER_00: I put it on mine.
• 23:50
  SPEAKER_00: Um, I know for sure iPhones, you can have a setting tonight mode.
• 23:54
  SPEAKER_00: I'm sure Android has it too.
• 23:56
  SPEAKER_00: It's free.
• 23:56
  SPEAKER_00: There's no reason to not be blocking blue light.
• 23:58
  SPEAKER_00: You know, buy some blue blocking glasses.
• 24:01
  SPEAKER_00: Invest like in some like legitimate ones, don't get the$20 ones off Amazon.
• 24:05
  SPEAKER_00: Um, I like Baxter Blue, or I have prescription ones from Bond Look so that you know they're actually prescription glasses and blue light.
• 24:12
  SPEAKER_00: But invest in a good pair of blue light blocking glasses if you're looking at a screen that doesn't block blue light, like a TV, for example.
• 24:19
  SPEAKER_00: Um, they don't generally have blue blocking on them, so you want to be blocking it that way.
• 24:23
  SPEAKER_00: So the next thing is lavender.
• 24:25
  SPEAKER_00: Oh guys, I love lavender.
• 24:27
  SPEAKER_00: Fun fact, I actually was born near lavender fields um in France.
• 24:32
  SPEAKER_00: So lavender also has a special place in my heart, I think also in like my body from when I was little.
• 24:38
  SPEAKER_00: But the olfactory nerve travels from your nose to your brain and really plays a role in regulating that parasympathetic nervous system.
• 24:45
  SPEAKER_00: And as we can remember, the parasympathetic system is that kind of chill, calm, you know, rest digest, the opposite of the fight or flight.
• 24:55
  SPEAKER_00: So this nerve really sends signals to your brain that affects the limbic system and amygdala, which plays a role in anxiety.
• 25:02
  SPEAKER_00: So lavender triggers the olfactory nerve to shut down signaling, which produces a calming effect in the brain that extends to the rest of your body too.
• 25:11
  SPEAKER_00: So you can do this view via a diffuser, a spray, an inhaler, essential oil, etc., even lotions, all of this will help.
• 25:20
  SPEAKER_00: Next up is an anxiety-relieving diet.
• 25:23
  SPEAKER_00: So remember, guys, that food is medicine.
• 25:26
  SPEAKER_00: So consuming too many or too little calories can really increase anxiety symptoms and other like psychological and emotional disorders.
• 25:34
  SPEAKER_00: So if you struggle with this, definitely get into Well Nourished because we do go over all of this.
• 25:39
  SPEAKER_00: It is open right now for January enrollment.
• 25:42
  SPEAKER_00: And if you get it like are listening to this afterwards, just basically get on the wait list and you can get in for the next time.
• 25:48
  SPEAKER_00: But well nourished will help you kind of do all this, nourish your body, heal your anxiety, gut health, and all of that jazz.
• 25:54
  SPEAKER_00: But this poor diet can really lead to anxiety symptoms if it's not under control, including like moodiness, fatigue, abnormal blood sugar levels that causes all of this like nervousness and jitters that we have already talked about.
• 26:07
  SPEAKER_00: So eating anti-inflammatory foods can really provide natural support for anxiety because they are important for the neurotransmitters in synthesizing and balancing your mood and stress response.
• 26:19
  SPEAKER_00: So it's important to eat things like uh healthy fats, unrefined carbohydrates, and lean proteins.
• 26:26
  SPEAKER_00: So to improve anxiety symptoms, make sure you add like also lots of vitamin B foods, magnesium-rich foods, foods high in calcium and omega-3s, and these are things like wild-caught fish, grass-fed beef, organic chicken, eggs, coconut yogurt, um, or kefir, leafy greens, fresh vegetables like bok choy, broccoli, artichokes, fresh fruits, like blueberries, sea vegetables, you know, your healthy fats like avocado, coconut oil, you know, nuts, seeds, all of this kind of stuff.
• 27:00
  SPEAKER_00: And of course, avoiding sugary and processed foods because we know that those that are high in sugar can contribute to anxiety.
• 27:07
  SPEAKER_00: Because of obliged sugar highs and lows, you know, you're gonna be more nervous, more fatigued, and also it's gonna cause mood swings.
• 27:14
  SPEAKER_00: And when mood swings happen, they can alter your energy levels, making it more difficult to get your anxiety symptoms under control.
• 27:22
  SPEAKER_00: So when you're anxious, you also want to avoid this because it can make it harder to bring them back under control.
• 27:27
  SPEAKER_00: They can also contribute to inflammation.
• 27:29
  SPEAKER_00: We know about the inflammation in your brain and neurotransmitter function, so make sure you're doing that.
• 27:35
  SPEAKER_00: And you know, to maintain normal blood sugar levels, make sure you're doing things like staying away from refined foods, you know, pastries and cookies, you know, fast foods, fried foods, processed meat, refined grains, and all of that kind of stuff.
• 27:48
  SPEAKER_00: You want to be doing like the low sugar, higher fat, higher protein in order to lower your levels of anxiety.
• 27:54
  SPEAKER_00: So, fun fact actually, a spike and crash feeling of just a few teaspoons of sugar in your coffee can ramp up anxiety, impair your ability to cope with even minor stressors, and leave you feeling lethargic and groggy.
• 28:08
  SPEAKER_00: So, like I said, if you need help with um eating well, um being well-nourished, etc., get into well-nourished.
• 28:15
  SPEAKER_00: Ha, funny how that worked out, um, and everything like that.
• 28:18
  SPEAKER_00: So I know we talked about gut health and its contributor to anxiety, but we want to make sure we're staying away from things that are going to make our microbiome off and alter the brain chemistry uh in effect.
• 28:33
  SPEAKER_00: So these are things like sugar, gluten, processed foods, but also like avoiding antibiotics, accept what absolutely necessary.
• 28:41
  SPEAKER_00: Um, birth control, calms your gut, steroids, anti-inflammatory pills like Advil, Advil, sorry, Advil, aspirin, Tylenol, acid blockers, so like your tums and everything like that, all of which can be damaging to your microbiome.
• 28:57
  SPEAKER_00: Okay, so the next thing we can try and do is chamomile tea.
• 29:01
  SPEAKER_00: So chamomile tea is basically a mild tranquilizer in tea form.
• 29:06
  SPEAKER_00: You want to steep it 15, 10 to 15 minutes covered.
• 29:09
  SPEAKER_00: Covered is key, 10 to 15 minutes is key, and there's a really great calming effect that comes from chamomile tea called apiglyanin.
• 29:17
  SPEAKER_00: So this is an antioxidant which is found in abundance in this tea.
• 29:21
  SPEAKER_00: And when we steep it, we can get all of those wonderful benefits.
• 29:25
  SPEAKER_00: So another thing that we can do in terms of anxiety is intermittent fasting.
• 29:29
  SPEAKER_00: So going without honestly going without food, but increasing the time between when you stop eating and start eating, really helpful in terms of like inflammation and gut healing and everything like that.
• 29:40
  SPEAKER_00: If you want to know more, go to my gut healing episode, but that can be really good as well.
• 29:45
  SPEAKER_00: You of course want to clear up any of those nutrient deficiencies that we talked about earlier.
• 29:50
  SPEAKER_00: Um, so let's talk about some more specific foods that will help us.
• 29:54
  SPEAKER_00: We have the chamomile tea, Rubios tea is actually another good one.
• 29:58
  SPEAKER_00: Um, it's an African red bush tea, and it's really infused basically with like a calming um effect on cortisol.
• 30:07
  SPEAKER_00: So if you're looking to balance your cortisol, Rubios tea is gonna be really good for that.
• 30:11
  SPEAKER_00: Also, things like turmeric.
• 30:13
  SPEAKER_00: Turmeric is a great anti-inflammatory spice.
• 30:15
  SPEAKER_00: You can add this, you know, to your cooking.
• 30:18
  SPEAKER_00: You can make turmeric lattes and everything like that.
• 30:20
  SPEAKER_00: Avocados, avocados are really great for supporting brain health and easing anxiety because they contain potassium, actually, way more potassium than banana.
• 30:29
  SPEAKER_00: So please go to avocados for potassium, not um bananas, but they also have B vitamins, um, healthy fats, all of which are gonna support the neurotransmitter and brain health.
• 30:42
  SPEAKER_00: Dark chocolate.
• 30:43
  SPEAKER_00: Yep, dark chocolate's actually been shown to help support your anxiety and mood.
• 30:47
  SPEAKER_00: So they studied people who drank, not drank, um, ate some dark chocolate, 1.5 ounces per day.
• 30:53
  SPEAKER_00: Those people who ate 1.5 ounces of dark chocolate a day were felt reported feeling calmer than those who didn't.
• 30:59
  SPEAKER_00: Oh my god, puppy is settling, guys.
• 31:01
  SPEAKER_00: It is a miracle.
• 31:02
  SPEAKER_00: Okay, next, asparagus.
• 31:05
  SPEAKER_00: I know, random guys, right?
• 31:07
  SPEAKER_00: But low lows of folic acid are actually tied to neurotransmitter impairment, which can lead to anxiety, as we know.
• 31:13
  SPEAKER_00: So asparagus is like 60% or has 60% of their daily allowance of like folic acid.
• 31:19
  SPEAKER_00: It's also rich in sulfur, um, has moderate amounts of potassium, all great things.
• 31:24
  SPEAKER_00: So load up on asparagus.
• 31:26
  SPEAKER_00: Leafy greens, again, leafy greens are really rich in magnesium, which is like natural, it's like a natural chill pill.
• 31:33
  SPEAKER_00: Um, magnesium is already also really rich in nuts and seeds, so getting lots of those.
• 31:37
  SPEAKER_00: Um, and then you want to also get good quality meats or wild-caught salmon.
• 31:42
  SPEAKER_00: So omega-3 fats have been shown to decrease anxiety because of like their pacifying effect on inflammation.
• 31:48
  SPEAKER_00: So, grass-fed beef, really good, um, wild salmon, really good, all for decreasing inflammation, helping cortisol, and everything like that.
• 31:57
  SPEAKER_00: So, let's get into some good supplements for anxiety.
• 32:00
  SPEAKER_00: Now, I don't encourage you to self-prescribe these, um, but these ones that are good, I will say work with a professional to find out the dose for you.
• 32:08
  SPEAKER_00: But ashwagonda is a really great one to do.
• 32:11
  SPEAKER_00: Ashwagandha is probably like my favorite.
• 32:13
  SPEAKER_00: It's an adaptogen herb that is used as a natural remedy for anxiety because it really helps to stabilize the body's response to stress.
• 32:21
  SPEAKER_00: I am definitely loading up in my ashwagandha right now.
• 32:23
  SPEAKER_00: I have a tincture of it, it does not taste good.
• 32:25
  SPEAKER_00: I do recommend um taking a tincture version versus trying to cook with it.
• 32:29
  SPEAKER_00: I've tried to put it in chocolate and baking, and it does not taste good.
• 32:32
  SPEAKER_00: And I have a pretty high tolerance for not tasting good herbs.
• 32:36
  SPEAKER_00: So it also protects the brain from degeneration and can improve anxiety symptoms by destroying free radicals that damage the brain and the body.
• 32:45
  SPEAKER_00: So Ostrogonda, really good.
• 32:48
  SPEAKER_00: L-heanine.
• 32:48
  SPEAKER_00: So L-theanine is my next favorite.
• 32:50
  SPEAKER_00: It's found in green tea, it is found in matcha, but you can also take it as a supplement.
• 32:55
  SPEAKER_00: It basically resembles, um, it has a close resemblance to the excitatory neurotransmitter glutamate, but by binding to the glutamate receptors, it blocks the effects of glutamate instead of having an inhibitory, um, instead of having that excitatory effect, it rather has that inhibitory relaxing effect on the central nervous system.
• 33:13
  SPEAKER_00: It also promotes the production of GABA, which is a relaxing neurotransmitter.
• 33:17
  SPEAKER_00: So the great thing about L-theanine, and why I love it, is that it does this without drowsiness.
• 33:22
  SPEAKER_00: Because guys, if you've ever struggled with anxiety, you know that you can take these natural things, but then they make you drowsy and you can't get shit done.
• 33:29
  SPEAKER_00: L-theanine makes you calm but focused and allows you to get shit done.
• 33:32
  SPEAKER_00: So big fan of L-theanine.
• 33:35
  SPEAKER_00: 5HTP.
• 33:36
  SPEAKER_00: So 5HDP is um synthesized from tryptophan, the thing that's found in Turkey that makes you sleepy, and basically it increases serotonin, which is a calming neurotransmitter that transmits the signals between nerve cells and alters brain function that regulates mood.
• 33:50
  SPEAKER_00: So by sorry, Morgan, pause.
• 33:55
  SPEAKER_00: So by using a 5 HTP, you can have like a reduction in your anxiety to have more of a calming effect.
• 34:01
  SPEAKER_00: Akasha, dear lord.
• 34:03
  SPEAKER_00: Oh my god.
• 34:08
  SPEAKER_00: Sorry, Morgan, we're gonna do the five, we're just gonna cut the 5 HTT.
• 34:11
  SPEAKER_00: I cannot Ow! No, timeout for you.
• 34:18
  SPEAKER_00: So the next thing is GABA.
• 34:20
  SPEAKER_00: So GABA is an amino acid that's responsible for decreasing anxiety in the nervous system that also helps to relax your muscles.
• 34:26
  SPEAKER_00: So because GABA is an inhibitory neurotransmitter, meaning that it has like a sedative um calming effect, this is what's gonna help bring down any of those anxious symptoms.
• 34:39
  SPEAKER_00: So those would be like my top supplements, but again, work with a professional um in order to find out which one and what dose is right for you.
• 34:46
  SPEAKER_00: Exercise, though.
• 34:47
  SPEAKER_00: Like we said, exercise in terms of walking is gonna be really good.
• 34:50
  SPEAKER_00: So if you want to increase the amount of like GABA and GABA enhancers, you really have to give them an environment to get their job done.
• 34:57
  SPEAKER_00: So if you want to relate GABA back to your microbiome and the gut brain axis, if you are suffering from leaky gut and your blood-brain barrier is destroyed, no matter how many supplements you take, they're not going to do its job.
• 35:09
  SPEAKER_00: And so that's why it's important to heal your gut.
• 35:11
  SPEAKER_00: Um, that's why it is a whole module and well-nourished, and why I also have a whole bonus PDF in there about you know healing your gut.
• 35:20
  SPEAKER_00: But zonulin, which is one of the proteins that line your gut, has to do with the permeability.
• 35:24
  SPEAKER_00: So when you have increased levels of zonulin, it basically means your gut is leaky, which means your brain is leaky.
• 35:30
  SPEAKER_00: It's compromised.
• 35:31
  SPEAKER_00: So this actually activates your brain's immune cells, putting them basically into overdrive, which causes a cascade of brain inflammation.
• 35:38
  SPEAKER_00: So when your brain's inflamed, that leads to things like not only anxiety, but also depression, brain fog, autoimmune, etc.
• 35:45
  SPEAKER_00: So when you're inflamed as well, this decreases the firing rate of neurons in the frontal lobe of the brain in those with anxiety.
• 35:54
  SPEAKER_00: So since it's an underlying inflammatory response, you need to get this under control if you really want to, you know, start supporting it from a like receptor standpoint.
• 36:05
  SPEAKER_00: So it all comes back to the gut.
• 36:07
  SPEAKER_00: You guys keep hearing me say it comes back to the gut, but that's because it does.
• 36:11
  SPEAKER_00: So moving on from GABA onto magnesium.
• 36:14
  SPEAKER_00: You guys know I talked about magnesium when it comes to getting it from foods.
• 36:18
  SPEAKER_00: It is that natural chill pill, it helps to relax your muscles, it calms the nervous system.
• 36:22
  SPEAKER_00: But magnesium is also vital for GABA function and for regulating hormones that are crucial for promoting relaxation and calming the brain.
• 36:33
  SPEAKER_00: So make sure you're either getting it, you know, either in supplement form or from things like nuts, seeds, cacao, leafy greens, avocado, etc.
• 36:41
  SPEAKER_00: You guys know about the B vitamins, um, specifically like B vitamin B6 deficiency is linked to anxiety, irritability, changes in mood.
• 36:50
  SPEAKER_00: You want to be getting enough B vitamins.
• 36:52
  SPEAKER_00: Um, and just know for like safety purposes, if you are currently on an anti-anxiety medication, you need to work with like someone like me before taking 5 HTP or GABA.
• 37:01
  SPEAKER_00: Let's throw that out there.
• 37:03
  SPEAKER_00: Okay, so then we of course have stress.
• 37:05
  SPEAKER_00: So cortisol is a chemical that is released in response to stress, and when we have too much of this cortisol or this master hormone running through our systems, we feel like a frazzled mess.
• 37:17
  SPEAKER_00: So cortisol is talked about all the time, even though people say say things like, oh, it's spiking my cortisol, like my cortisol is all over the place.
• 37:25
  SPEAKER_00: So almost every cell in the body has a cortisol receptor, therefore, almost every cell in the body can be influenced by the release of cortisol.
• 37:34
  SPEAKER_00: So cortisol is actually necessary for many bodily functions, including controlling inflammation, blood sugar, metabolism, but it's also known for the fight or flight response.
• 37:44
  SPEAKER_00: So basically, in response to stress, the body produces cortisol depending on the level of stress that it perceives.
• 37:51
  SPEAKER_00: So you need to reduce stress, you need to clean up your diet, movement, get enough rest, gratitude, adapens, and everything like that when it comes to anxiety.
• 38:01
  SPEAKER_00: Now, there is a link between emotions and our organs.
• 38:05
  SPEAKER_00: So this is so important.
• 38:07
  SPEAKER_00: This is also why we do the emotional work in both one-on-one and in well-nourished because your body cannot defend itself against the damage that emotional stress quietly does over time.
• 38:19
  SPEAKER_00: Your body really pays a heavy physiological price for every moment you feel anxious, tense, frustrated, angry, and all of these emotional stresses basically set off a series of reactions in your body that involve your sympathetic nervous system.
• 38:33
  SPEAKER_00: So this is the portion of your nervous system that would increase if you were trying to run from a mountain lion.
• 38:39
  SPEAKER_00: So your body reacts to it in the same way that it would react to it if you came upon a wild mountain lion.
• 38:45
  SPEAKER_00: Not always to the same degree, of course, but there's no question that your sympathetic nervous system increases.
• 38:50
  SPEAKER_00: So you really need to do the deep emotional work to get out these emotional stuff, get out the stuff that's been harboring in your body so that your cup is no longer overfilling and making you so incredibly anxious.
• 39:04
  SPEAKER_00: Also, one thing I want to say when it comes to like energetics and emotions and anxiety is that it may not all be yours.
• 39:12
  SPEAKER_00: So, yes, you might be feeling anxious about this, that, and the other thing, but I know there's a lot of empaths who listen to my podcast and me being an empath myself, this was a game changer for me when it comes to anxiety.
• 39:24
  SPEAKER_00: And that is the fact that a lot of the time, all of the anxiety isn't all yours.
• 39:28
  SPEAKER_00: So you're actually picking up on other people's anxiety and harboring it in your body.
• 39:32
  SPEAKER_00: So it's always important to ask yourself, what percent, and this is what I do, hand over heart.
• 39:36
  SPEAKER_00: Actually, guys, let's all do it together right now.
• 39:38
  SPEAKER_00: Hand over heart.
• 39:42
  SPEAKER_00: What percent of this anxiety is mine?
• 39:44
  SPEAKER_00: Chances are it is like probably 30% or less, and it's other people's stuff, shit, anxiety, etc.
• 39:50
  SPEAKER_00: All you need to do is release that.
• 39:52
  SPEAKER_00: Um, if you need help with that, get into like um send me a message and I'll teach you how.
• 39:56
  SPEAKER_00: But you want to like breathe in and release out of other people's anxiety.
• 40:03
  SPEAKER_00: Um, another thing you can do, well, you can wear a black touralium to protect yourself, but amethyst, the crystal amethyst, really good for bringing peace to your mind.
• 40:11
  SPEAKER_00: It connects with the third eye, it helps tap into inner peace and really allows you to find that sense of tranquility and quiet within yourself, um, kind of like that inner stillness, so that you can separate yourself from the noise that results from anxiousness.
• 40:24
  SPEAKER_00: So it kind of purifies the mind with peace and is a really good remedy to an anxious state of mind.
• 40:29
  SPEAKER_00: So I always keep one on my desk, um, kind of also in case my clients are anxious, so I don't pick up on that.
• 40:35
  SPEAKER_00: So being a sensitive empath and everything like that, um, that can often happen.
• 40:39
  SPEAKER_00: Okay, guys, I know we had some interruptions in that episode with a puppy, but I hope you guys found this useful, got some clues into anxiety, join well and nourish if you need help with anxiety, eating well, emotional health, healing the gut, cutting sugar, basically feeling like a freaking magical human.
• 40:56
  SPEAKER_00: If you want to feel magical in 2021, get into Well Nourished.
• 40:59
  SPEAKER_00: Um, if you enjoyed this episode, I would love for you to give it a five star rating and review.
• 41:03
  SPEAKER_00: It really helps the podcast grow, helps me to bring you value, guests, etc., um, and share more of it.
• 41:08
  SPEAKER_00: So I really, really appreciate it.
• 41:10
  SPEAKER_00: I do read all of the reviews, um, and I thank you guys so, so much.
• 41:13
  SPEAKER_00: And yeah, I will see you guys in the next episode.