Latest / Butterfly Days w Tami Jorden / It's Not Too Late: Protecting Your Brain Health in Midlife with Christine Despres

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It's Not Too Late: Protecting Your Brain Health in Midlife with Christine Despres · Butterfly Days w Tami Jorden

• 0:10
  speaker-0 (00:00.49)
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  I am wearing these hideous glasses because they're my I can actually read the computer while I talk glasses. All the other pairs are over here. Those at least look chic. I look like an owl in these, but what are you gonna do, right? All right. So we are recording, that's good. They will we will not use this part because this is sort of a pre part. The first thing you should know is that is welcome.
• 0:11
  speaker-1 (00:10.142)
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  Wanna see mine?
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  speaker-1 (00:29.07)
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  Thank you.
• 0:13
  speaker-0 (00:29.484)
• 0:13
  I'm very glad to have you. I have already done a highly flattering and complimentary introduction of you using what you gave me. So we can assume that that's here. So I d I don't like to begin with tell us about yourself because it's so open and I don't think it's very interesting for people listening. because we end up meander meandering and one of the things that
• 0:14
  Butterfly Days does is it serves midlife women who are busy. and so I try to stay to content that it's a value add for them. It's not like, my god, I had to listen to her talk about, yeah. Get to it, baby. so anyway, but you said a couple of things I thought were really good. So I'm just gonna throw them out up front and then we can see if we can get to them.
• 0:15
  You talked about that mid and this was super intriguing to me, that midlife is actually the most powerful window to transform your brain. So we probably definitely want to hit that point. and I do want to ask you about the your mom and the Alzheimer's APOE gene. I think a lot of people may not know about it, so I think that's great. We can educate on that.
• 0:16
  I loved that you've had to reinvent yourself after 50 because you're not alone. As a matter of fact, there's a lot of people doing that. And I think maybe even most of us to one degree or another will end up doing that. So I'm excited to sort of cover those things and and your dementia work and stuff. So
• 0:17
  speaker-0 (02:22.206)
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  I was gonna say, where do you think is a good place to begin? Do you wanna start with your history or, you know, with your experience with your mama or
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  speaker-0 (02:38.178)
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  Yeah.
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  speaker-1 (02:40.032)
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  So much of the
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  speaker-0 (02:44.29)
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  Yeah. Yeah. Okay, I know how I can start this. And I'll see what I'm gonna attempt to do is ask questions that are a little bit open so that you can play around in that question and tell me what you think I might wanna know. Because all we're doing here is looking to serve women who are our age and to encourage them about things that we know so that they can have a better experience, right? Hang on.
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  speaker-1 (03:14.862)
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  is this a trick I need to know about? Okay.
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  speaker-0 (03:19.074)
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  Well, it's called throat note. And I it's allergy season right now and it's kind of insane here. Mm, I need more of this. This stuff's made in Hawai in Hawaii. And they use some herbs. I don't know what. I found it at a flea market in Hawaii. But but it's some really cool herb that grows there and it's called the Vocal Remedy is the brand on that.
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  it ha it contains loa as so many of our medicines do. but it it helps my voice come back into a range where it should be.
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  speaker-1 (04:01.182)
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  Well having dry mouth when I'm doing podcasts. I'm like trying to figure out something that would help.
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  speaker-0 (04:07.97)
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  This definitely helps. I'm trying to get it in the correct, I don't know where the right there it is. Throat throat note. But I used to have another one too. here it is. This is the one you can get at almost every like drugstores and stuff. It's called Singers and it's for professional. And it helps your throat, but it also kind of gives you a little mouth juz if you have dry mouth. So I
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  I think it's kinda helpful. All right, hang on, 'cause I also have chapped I I don't know what's going on, but there is pollen everywhere. My lips got really chapped. I'm like, I'm in Houston being
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  Moisture is, you know. We specialize in it. Yeah, exactly. When you're in a bayou area Where are you by the way? in Hotlanta. That's right. I knew that. I actually interviewed a lady yesterday who was in Atlanta as well. And I thought, wow, I'm really pulling Atlanta lately. That's wonderful. Wonderful. All right, well let me do this.
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  speaker-1 (05:02.188)
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  I'm in Atlanta, Georgia.
• 0:29
  speaker-0 (05:18.208)
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  You're listening. Okay, we can start the recording now. Welcome to my realm. This is Tammy Jordan, and you're listening to Butterfly Days. Today my guest is Christine Dupree. Is it Dupre? Depressed. Yes. It's Depre. Perfect. So Manny, please edit this accordingly. Today's my guest is Christine Dupree, and she is a nurse who
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  actually is after my own heart has experience in hospice and palliative care and I'm thinking, Christine, how did you end up in those areas? What called you?
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  speaker-1 (06:01.123)
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  So interesting. where should I begin? Well, my nursing, I've been a nurse for over 30 years, and I worked in Jackson Hole in San Francisco and orthopedics, and then ended up in a tiny little town in Montana for about 20 years. Actually, the hospital was still a tiny little house with carpeting and the
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  speaker-0 (06:05.294)
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  Mm-hmm.
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  speaker-0 (06:20.354)
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  Yeah.
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  speaker-1 (06:27.934)
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  was the only person in the building at night, basically the RN. And so when I went to apply for a job, they said, well the doctor's a half an hour away and good luck. You'll be with one care attendant for the night. And I said, no way.
• 0:35
  speaker-0 (06:46.858)
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  What a brave girl.
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  speaker-1 (06:48.958)
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  Right. I thought no, I'm gonna call the ER team or the you know, the respiratory therapist. I'm not doing this by myself. So I went next door to the skilled nursing facility. And they offered me the director of nursing job on the spot. So I became the director of nursing for fifteen years. was able to work with dementia hospice rehabilitation patients and
• 0:37
  speaker-0 (07:10.583)
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  Wow.
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  speaker-0 (07:16.856)
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  Yeah.
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  speaker-1 (07:18.606)
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  It was a wonderful experience. It was moving, sad, devastating at times, meaningful and heart warming and heartbreaking all all all at once.
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  speaker-0 (07:32.209)
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  All at once.
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  speaker-1 (07:34.302)
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  Somewhere along the way I decided that I needed to also incorporate wellness into my life because I just when folks came to me, unfortunately, they already had many diagnoses and lots of pills and I could do my best to make them comfortable and give them the best experience possible for the remainder of their life, but I couldn't really change what had happened or make it.
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  speaker-0 (08:09.742)
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  I love that. I love that. the i I I also love that it was sort of serendipitous that you found your way into hospice and palliative care through this little twist of fate. And I think there are so many women listening to this thinking, you know, sometimes it was just that one silly thing that seemed like nothing at the time, and yet it would launch us.
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  in an area that became really important to us as part of our life mission. That's absolutely beautiful.
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  speaker-1 (08:44.534)
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  It absolutely I get chills thinking about it. I have so many special people that come to mind. about those years and my my dear, dear elders and sweet, sweet folks that have a very special place in my heart. There's so meaningful. I did this one thing I would always have a photo of folks when they were younger and in their prime that they really loved by their bedside. I know. So that we would never forget
• 0:45
  speaker-0 (09:12.168)
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  So moving.
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  speaker-1 (09:13.998)
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  So no matter who was caring for them, if they knew them or they didn't know them, they didn't look at them just in the condition that they were in at that point.
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  speaker-0 (09:24.096)
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  I saw them as a whole pro. I'm really gonna lose it. I hope I make it through this. my gosh. That is such a beautiful, beautiful, beautiful gesture. Because you know, this society, our sus our modern society is certainly struggles with having appropriate respect for our elders. And I think giving the I hope I have not turned my thing off.
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  But giving the opportunity for
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  all of us to remember that the the one with you now is has they were once you, you know, like
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  yeah. That's so beautiful. I love that so much. So you do this for many years and you notice that by the time people get to you, there's not a lot of reparative possibility. Well and fine. And that begins to inspire you to consider what could you
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  speaker-1 (10:12.406)
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  Mm-hmm.
• 0:52
  speaker-0 (10:40.248)
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  How could you front load this bad boy? Right? Tell us about that. wow. Go ahead.
• 0:53
  speaker-1 (10:42.52)
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  That's right.
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  speaker-1 (10:47.858)
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  sorry. my own mother had passed away at fifty-seven. So she really was never able to care for herself, through life circumstances, for her brain and her body the way she should have. And I felt hopeless as a child, honestly. I wanted her to do things differently. I wanted her to be able to do the work and to get better. And so that is what inspired me to go into nursing in the in the beginning.
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  And my health I've always valued my health and my wellness and knew that I didn't want that to be my outcome. to be a untimely death, let's just say.
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  speaker-0 (11:18.162)
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  speaker-0 (11:25.643)
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  Right.
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  speaker-0 (11:29.325)
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  Yeah.
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  speaker-1 (11:30.806)
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  So tying that back in, when I started working on the wellness, I thought I was healthy, but I just found out there's so much more to health and wellness. So I would take courses on the side. I became a health coach, a Pilates instructor, studied nutrition. But I also realized I had to help my staff as much as my patients, so that they could be healthy because healthy staff are happy.
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  speaker-0 (11:59.372)
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  Yeah. Everybody's mental health on board. Yeah.
• 1:00
  speaker-1 (12:03.784)
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  And then they can care for the my loved ones when I'm not there providing the care myself. I've been there every day taking care of folks if I could have, but I knew that wasn't helpful.
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  speaker-0 (12:09.39)
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  Yeah.
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  speaker-0 (12:14.572)
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  Right. But how beautiful that you could see the problem in real time and then begin to imagine, dream, reach for how can we make this better for us, but for others as we go forward? Where do you go from there though, girl? I mean what you you've done this extra training, you
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  You work as a nurse then what?
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  speaker-1 (12:47.198)
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  I did some women's wellness retreats, which was really amazing. I coordinated and created them on my own and it was Pilates and Mindfulness and Cooking. And I just thought I was a busy single mom. I was on call for work. I would never had enough time to care for myself the way that I wanted to. And so I was gonna create this little window for women to get away. And I taught Pilates on the paddle boards out in the ocean, and we did morning meditations and healthy cooking classes.
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  And it w it was fantastic. It was probably over ten years ago, maybe. That when I didn't have my daughter, because my ex husband had her on the other time. So on my weekends I would focus on my wellness and that really inspired me to keep going and to be able to do the work that I did, knowing that if eighty percent of disease and chronic disease and illness is preventable by lifestyle, there is a way for us to get ahead of this.
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  speaker-0 (13:21.517)
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  Wow.
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  speaker-1 (13:45.826)
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  There is a way. Then COVID hit, and I hung up my side job and worked a lot as the infection control preventist, and that was a very devastating time, and it really changed how healthcare operates and works, and started the travel nursing generation, which kind of what
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  speaker-0 (13:47.294)
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  Yeah.
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  speaker-0 (14:08.415)
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  Yes.
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  speaker-1 (14:11.032)
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  finished my career in that avenue to be honest. Have enough control over the care that was being given under my direction. Yeah. And so I said, all right, I'm gonna get my daughter off to college and go full time into wellness.
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  speaker-0 (14:26.358)
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  Wow. So I just heard you say, as many women listening to this podcast are doing, that you made a midlife pivot when you launched your, you know, the baby bird out of the nest. I love that. I was it let me ask you this. D was it terrifying? Did you think about it for a long time?
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  really I think I'm really asking for for women who are at pivot points. Like, what do you remember about that time?
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  speaker-1 (15:00.379)
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  I knew I knew it was coming. I was preparing myself 'cause we were in this tiny town in Montana and my family is from Maine and
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  speaker-0 (15:12.078)
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  Well that's close.
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  speaker-1 (15:14.638)
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  I knew I wanted to get back east and that was gonna be my opportunity to focus on wellness. So I started renewing my certifications. I got board certified in health and wellness coaching, started to figure out what my niche was. Was it gonna be and again serendipitously I don't say that right.
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  speaker-0 (15:30.519)
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  Yeah.
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  speaker-0 (15:36.994)
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  No, you did good, serendipitously.
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  speaker-1 (15:39.214)
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  Thank you. I ended up in brain health, helping women in midlife specifically fall in love with caring for their brains.
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  speaker-0 (15:51.712)
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  Wow. That is my wow. Was it hard to leave the nursing? And I I think what I'm really asking is anytime you make a career seg, you're you're looking at somewhat of a different the at the the pay situation's gonna shift. Were you frightened because of that or because of can I do because what you're saying to me is that you went into a solopreneur career sector.
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  How how was that for you?
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  speaker-1 (16:23.82)
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  I but I was frightened for a very long time to be honest. scared in a in a good way, in a s secure, you know, free fra not having the child at home and knowing that I
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  daily responsibilities. I knew that that was gonna be the launch where I was gonna set my wings and grow and change. And it was absolutely frightening to and I've just really focused on my mindset. Really every day it's a constant positive reinforcement. Trying to find faith and strength. And it's a it's a new business and I'm not an entrepreneur, I'm a nurse.
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  speaker-0 (16:57.144)
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  Yeah.
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  speaker-0 (17:04.342)
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  Yeah.
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  speaker-1 (17:05.038)
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  Very, very different situation. And I thought if I just keep educating myself, the business will come. Somewhere along the way you realize, you actually have to learn how to run a business too.
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  speaker-0 (17:12.947)
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  Yeah, yeah.
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  speaker-0 (17:18.67)
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  Yeah. I think that's been that's been a big thing. a number of women. In your case, you're like in a health kind of a sector, but I have friends who want to do things that are creative and they are stunned that you still have to still do the businessy piece. And it it seems fairly obvious and yet wow, you get into it and you're like, this is like a whole job plus what I wanted to accomplish.
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  speaker-1 (17:49.312)
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  And you know, speaking of brain function, it's like your brain doesn't know which task to do first because there's so many all at once and you think, is this late onset ADHD? Is this in my mind? Is
• 1:29
  speaker-0 (17:55.565)
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  Yes.
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  speaker-0 (18:00.526)
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  I spend a lot of time thinking that.
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  speaker-1 (18:06.38)
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  And that was part of what was happening. I just happened to be going through midlife changes at the same time and trying to figure out if this was stress, if it was work, if it was transition, if it was my body, if it was a hormone. And I found a great naturopath and she helped me through the hormone part of it. And then honestly, the lab work showed I was stressed. I had high cortisol.
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  speaker-0 (18:22.264)
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  Yeah.
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  speaker-0 (18:34.264)
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  Yeah.
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  speaker-1 (18:34.968)
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  And I really needed to focus on my lifestyle and protecting my brain health, which when you focus on your brain, then everything else kind of falls into place because it does control your hormones and it is connected to your heart. So what's good for your brain is also good for your heart. And then you think, well, what's good for the gut is also good for the brain, so I need to take care of my gut. And through these little shifts and these transitions, I have low.
• 1:35
  my cholesterol. I have not cholesterol, sorry, cortisol. Cortisol and I found a little bit more peace now that it's been a couple years with my daughter gone and I've fallen into
• 1:36
  speaker-0 (19:09.194)
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  Call Zone.
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  speaker-0 (19:19.595)
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  Found your rhythm. Yeah.
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  speaker-1 (19:21.474)
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  And but I do I miss my patients back to what you asked before that transition. I have felt a little lonely working at home on the computer at times, you know, missing all my little people that I check in on. And yeah. That is that is a part of the transition that is a little bit difficult, but yeah. I get more and more clients and more and more into my business. I'm finding I'm able to help people just at a different point in their life in a different way. Yeah.
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  speaker-0 (19:49.642)
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  And that that it seems like that would be really fulfilling to know that you've literally changed the destiny of somebody's life if they can upgrade their habits and, you know, to to be healthier. So you mentioned let's drill down on this. You mentioned that there are things that you could well
• 1:40
  You mentioned that there are things that you can change, lifestyle things, and that that will directly impact brain health. So I was thinking about that, but you're gonna laugh because the other thing I was thinking about is did it turn out the ADHD was diagnosable, or how did that work out for you? because I since I have started this podcast of you know, six months ago.
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  I swear to you I have ADHD and I never knew it. Is that what did you find out in your in your journey?
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  speaker-0 (20:52.441)
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  Mm.
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  speaker-1 (20:53.07)
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  I saw a brain health specialist and she made some recommendations. A lot of it has to do with hormones and making sure your hormones are at the optimal level for brain health function, not just within the little parameters of lab work. So optimizing your hormones so that everything can function to its best ability.
• 1:44
  Finding that peace with knowing that you can't do it all every single day and being able to close. It's kind of like with my patients. It's like that they're always still there, so you never really close that door. But it's it's your computer, it's your workload. When you're running your own business, there's always something you could do more, you could study more, you could write more posts, you could write more blogs. There's just you can it's endless, and so find a way to.
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  speaker-0 (21:43.317)
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  It's endless.
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  speaker-1 (21:45.454)
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  Close the door every night and shut it down and take care of yourself because important. I know. It's hard when we to care for ourselves, going back to those retreats when I was a busy single mom. Now I'm not quite as busy in the same way, but like we're speaking, the business can take all of your energy and time and trying to get it all straight. So finding that time to give back to myself every day. Yeah.
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  speaker-0 (21:51.863)
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  That's
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  I love that.
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  speaker-1 (22:15.408)
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  instructor but I joined yoga and I'm loving the mindfulness of of yoga. Yeah. I'm in the big city and I'm not in the mountains anymore, but I'm still taking a walk in nature.
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  speaker-0 (22:27.548)
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  I love it. I love it. Okay, so let's go back to the other question now that I've distracted you completely, which is really mean to somebody who already admitted she was worried about ADD. Sorry about that. so you ta you talked about that there are choices that we could make that help with brain health. Tell me about that. Like like what? Like what?
• 1:51
  speaker-1 (22:55.778)
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  Well, I do take by the way a mushroom supplement that helps with the ADHD. So that's part of part of one of my particular protocols. It helps with focus naturally. Yeah. So other things that people can do, honestly, an anti inflammatory diet is probably first and foremost. It's called the Mediterranean or a mind diet. It's good for the heart and good for the brain.
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  speaker-0 (23:06.293)
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  Nice.
• 1:53
  speaker-0 (23:17.442)
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  Mm-hmm.
• 1:54
  speaker-1 (23:20.504)
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  Clinically proven to reduce cognitive decline up to fifty percent. And it helps you lose weight naturally because you're eating real whole foods. Yeah. Real foods, greens, vegetables, olive oil, nuts, seeds, lean proteins.
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  So you can control what you put in your mouth, and so that's a great place to start. Like we're all gonna have stress, we're all gonna be busy. Yes, we can learn to control those things, but life is going to happen. But you can choose what you put on your plate. So I think that's a great place to start. Mm-hmm. Movement is essential, especially if you're working all day at your computer. Really need to break that up and move around throughout the day. It's called exercise snacking.
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  speaker-0 (23:55.054)
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  That's fabulous.
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  speaker-0 (24:07.44)
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  Mm-hmm. I love it, exercise snacks.
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  speaker-1 (24:10.454)
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  Yes, a little bit set your timer or your your ring or have something tell you you need to get up and move around. Let the blood flow get back up to your brain. Because when you're sitting it's stuck, you know, it's difficult.
• 1:59
  speaker-0 (24:24.078)
• 1:59
  That is I never knew that and I love it. It makes total sense. Thank you. Okay. So that's why we don't sit too long. We're looking to make sure that we keep our blood flow going.
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  speaker-1 (24:36.718)
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  Which gets oxygen up to the brain, which keeps you sharp and focused. Breath work is really great because you're again bringing in fresh oxygen and pushing out old oxygen. So taking a few minutes when you take your little exercise break, whether you do a load of laundry, walk out back to let the dog out. If you're at your desk at work, you take a walking lunch, you park a little bit further in the parking lot, you take the stairs, just maximizing any opportunity.
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  that you have to be active and to move stacking. So if you're moving then you're breathing or you know what can you do to because we're busy and to to do as much at once as possible. Not a couple things
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  speaker-0 (25:09.612)
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  Great idea. Great idea.
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  speaker-0 (25:19.458)
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  Yes.
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  speaker-0 (25:23.254)
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  It's wonderful. Habit stacking. I love this. I've heard of it, but I sort of forgot. That's great. So Mediterranean diet or something in that in that general area where you're eating leaner and paying attention to making sure you're getting veggies and whole foods and not processed, etc., is good. Is that
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  Also good because I've I've been learning recently that the digestive tract is like the second brain, that a lot of how we feel mentally is impacted by the health of our gut. Do you what do you think about that?
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  speaker-1 (26:09.464)
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  They tie very closely together. Absolutely. Not only is the gut seventy percent of your immu immune system, but the vagus nerve goes from the brain to the gut. And the gut sends a lot more information up than it does down. And so when your gut is happy, the microbes and and microbes in the gut are being fed properly, they have lots of fiber. They can not only take out the trash, which is what I love to call
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  speaker-0 (26:37.07)
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  Mm-hmm.
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  speaker-1 (26:37.836)
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  The detox pathways in our body taking out the trash. So when the gut is happy, it tells the brain and the neurotransmitters that are made in the gut that you're happy. And so you think better, your brain fog clears, your mood is better, and your memory can be better just by eating those green nutritious foods, berries. I don't know if I mentioned berries. Berries are brain food. Every day you can eat a small handful, blueberries, blackberries, raspberries.
• 2:09
  It's just fuel for the brain.
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  speaker-0 (27:10.41)
• 2:10
  I love that. Anti antioxidants, which are just generally good for let's make sure cancer cells are not pure. That's wonderful. Now, the other in something I was reading about you, it mentioned that you had learned that you have the APOE gene. For those of us not familiar with that, would you is it would you be okay to talk about that?
• 2:11
  speaker-1 (27:39.726)
• 2:11
  Absolutely. So during that journey where I was having the high cortisol and stress and I didn't know what was happening, I have a f family history of Alzheimer's. And I'm also studying brain health. So am I self-diagnosing or am I am I worried? Is it legitimate? And so when I got my big lab panel, which I highly recommend, a very
• 2:12
  Thorough lab panel, not the average doctor lab panel, but where they test for heavy metals and toxins in the environment and really do deeper dives. I added on the test for an Alzheimer's gene. And I find out I ha I found out I had one copy. So it makes five percent more likely to have Alzheimer's. Really just
• 2:13
  speaker-0 (28:25.39)
• 2:13
  Mm-hmm.
• 2:14
  speaker-0 (28:32.513)
• 2:14
  Wow.
• 2:15
  speaker-1 (28:34.816)
• 2:15
  made this work e even more meaningful. Yeah. Every healthy meal, every movement, every mindful event that I do or time I spend in yoga, how focusing on my sleep, everything has more meaning because I am intrinsically motivated to take care of my brain.
• 2:16
  speaker-0 (28:55.35)
• 2:16
  Wow. Wow. That's beautiful. The so knowing that you have it, it can you obviously it can motivate you to make healthier choices and to stay aware.
• 2:17
  what how d just statistically how does that impact I don't know how you look at going forward?
• 2:18
  speaker-1 (29:21.422)
• 2:18
  Yes. There's kind of a famous saying out there that genes load the gun, but the environment pulls the trigger.
• 2:19
  speaker-0 (29:30.776)
• 2:19
  Very good. Very good.
• 2:20
  speaker-1 (29:32.952)
• 2:20
  that as my mantra and I believe that I I believe in the 80-20 rule. I I don't live a perfect life. I I love to enjoy food and life and travel and music and but when I have control over what I'm eating and doing then I take those opportunities that whenever I can.
• 2:21
  speaker-0 (29:53.975)
• 2:21
  I love that.
• 2:22
  speaker-1 (29:54.83)
• 2:22
  I just know that it's not all kinds of things can happen to you in life, right? So life could end at any point. And so I try to just value every day and not that let be my destiny, knowing that I'm gonna do my best along the way, anchor it to those habits that mean something to me because I want to age well, I want to see my daughter, grow up. I want to maintain my independence, my memory.
• 2:23
  I want to keep those beautiful memories alive and at the forefront of my mind. And I hope to never, you know, have to go into a nursing home, but that that may happen. But that's part of my motivation to to be healthy and to protect my brain as much as I can.
• 2:24
  speaker-0 (30:34.251)
• 2:24
  Yeah.
• 2:25
  speaker-0 (30:42.092)
• 2:25
  I love that. I think that's so in alignment with all of us who are listening to you right now. It's like, Yes, yes, yes, she is me. So tell us about the eighty twenty rule, maybe a little more information on that, because I'm super intrigued.
• 2:26
  speaker-1 (30:58.35)
• 2:26
  Sure. I feel like if you do eighty about eighty percent of the time, given what your life circumstances at and where you are, that twenty percent of the time or maybe ten percent of the time, depending on what your goals are, that you should enjoy life and have the ice cream and if you want a glass of wine or if you want to skip exercising, you wanna travel and go on vacation and enjoy the pasta, then you should absolutely absolutely live life.
• 2:27
  speaker-0 (31:25.442)
• 2:27
  I love that. I love the balance of that because you know, you can follow all the rules and try to hit the statistical you know, predictions. But the truth is that that wouldn't make a happy life. Unless that's just for some reason that framing is particularly resonant for you, I guess. But I love what you're saying is that you can live a full happy
• 2:28
  life, but still be devoted to in general good habits, good diet, g getting the exercise, keeping an eye on a future that you'd like to move towards. Right? Brilliant. Brilliant.
• 2:29
  speaker-1 (32:13.518)
• 2:29
  over perfection for sure. And it's a lifestyle. It's not a quick program or quick fix or special diet that you work really hard for and then fall off. A lifestyle that encourages, you know, knowing what's good for your brain and bad for your brain. And you make those choices. Knowing knowing that and and understanding and evaluing it without guilt and just just live in the moment when you can, but then when you're able
• 2:30
  You know, you make some good choices and you
• 2:31
  speaker-0 (32:46.018)
• 2:31
  You make the good choices.
• 2:32
  What I think is powerful about what you're sharing is you're saying understand this is something that midlife women can embrace in a way maybe we couldn't when we were younger. But you're saying we need to look at this like a marathon and not a sprint. You know, don't don't go into these hardcore things that you start out fine and then just burn out. Instead, take a longer, slower, long term view.
• 2:33
  Don't freak if you don't hit something. We're gonna live in the 80 20 zone and it's gonna be good enough. I love that. But you also you also said, shoot, now I'm gonna Yeah, welcome to midlife. See if you could remember the last thought that you had. you also spoke about eating well and doing things that support that kind of longevity. And I'm I'm wondering like.
• 2:34
  What else do we need to make sure that we're putting in there or should we focus on?
• 2:35
  speaker-1 (33:52.846)
• 2:35
  There's a new study that came out recently called the US Pointer. And they really focused on four categories. And it's movement, the mind diet, cognitive engagement. So learning new things, being socially active, not isolating yourself, finding purpose. You don't have you can it could be work, but it could be volunteering. It could be a language, music, if you have children.
• 2:36
  speaker-0 (34:20.174)
• 2:36
  Whatever.
• 2:37
  speaker-1 (34:21.399)
• 2:37
  Painting art, just something new and different. Do you want to challenge those brain cells to act? The brain is neuroplastic, which is beautiful. It's a muscle, just like your bicep, except you don't see it, right? And so you don't know like, I'm doing good job. All those, you know, curls are making my arms look nice. Well, for your brain it's silently doing all the work, but you don't realize that using it actually builds that muscle and it creates
• 2:38
  Today is a great day to start caring for your brain because the changes that you make today affect you for the next twenty or thirty years. And that to me.
• 2:39
  speaker-0 (35:01.198)
• 2:39
  Well, yeah, I'm gonna have you say that again because that if you're listening to this, this is maybe the most important point. Go ahead and say that again.
• 2:40
  speaker-1 (35:15.436)
• 2:40
  Starting today, doesn't matter what happened yesterday. Starting today, the changes that you make can create and change what happens to you for the next twenty or thirty years with your cognition and overall health and wellness.
• 2:41
  speaker-0 (35:30.648)
• 2:41
  And if you are between 45 and 65, which most of the women listening to this are, you easily have 30 years just on a an average. So g you know, y'all, this is beautiful. Today's a great day to just start and to to leave it in the 80-20 zone. Stop putting insane pressure on ourselves. That's not helpful. It makes you stop.
• 2:42
  What you were trying to do anyway. And, you know, be a cheerleader for yourself and for your own health. I love that. I don't know anybody of, you know, think of all your friends and even the women that you know. I don't know anyone who is saying to themselves, you know, I hope that I end up in a care home with dementia. that's just not that is not a goal. But
• 2:43
  Part of the way that we can help ourselves move towards that is to make good choices as often as we can and to know that that's enough. I love that. I love it. So what else what else do you think we should know about what you know? Share your wisdom.
• 2:44
  speaker-1 (36:48.99)
• 2:44
  Right.
• 2:45
  I would love to. So the last part of the pointer study is cardiovascular health, knowing your numbers. What is your A one C and your blood pressure? Managing your blood sugar. Those are very important because as we said, the heart and the brain are so closely connected and what's good for the heart is good for the brain. So that is extremely relevant. If you have high blood pressure, then you have high pressure inside your brain as well, and that is not good for you. So main yes.
• 2:46
  speaker-0 (37:19.992)
• 2:46
  I did not know that. So if you have high blood pressure, you're also of course, duh, it's impacting your brain. You know, that is a price that a lot of women I have a couple of friends who did not want to go on blood pressure meds for a variety of reasons, and they put it off, put it off, and of course now they're on them. But if they thought for a hot second
• 2:47
  that they could be compromising mental capability, the game would have been d very different for them.
• 2:48
  speaker-1 (37:58.56)
• 2:48
  I understand what you're coming from. I Yeah. Nobody wants to take medication either. No. But those are that is one of the categories where they will say one one twenty over eighty. You know, I think one thirty is probably the threshold, but you want that blood pressure within normal limits for sure. Yeah.
• 2:49
  speaker-0 (38:09.004)
• 2:49
  Direct impact.
• 2:50
  speaker-0 (38:20.158)
• 2:50
  this is so good. I'm so glad that we're talking. So you're talking about you're talking about A one C, knowing your number, and that is you know, gonna tie into a topic right now that's kinda loaded. Do you have any perspective at this point that you would care to share about the use of GLP ones to try to microdose again in to try to impact
• 2:51
  dementia onset or formation.
• 2:52
  speaker-0 (39:03.054)
• 2:52
  Mm-hmm. Fair.
• 2:53
  speaker-1 (39:05.51)
• 2:53
  so I don't know if the verdict is honestly out. I believe it's obviously very smart to control your weight and your blood sugar and to make sure that that I know for sure. I am on the fence. I support women all the time who are on it and I
• 2:54
  speaker-0 (39:23.703)
• 2:54
  Is it?
• 2:55
  speaker-1 (39:24.29)
• 2:55
  Great stories to tell. I also have a sister who is a nurse. tells me the other side, a lot of the side effects that people are experiencing that end up in the hospital. Yeah. So
• 2:56
  speaker-0 (39:36.526)
• 2:56
  So we wanna be careful whatever going forward.
• 2:57
  speaker-1 (39:40.462)
• 2:57
  And those habits are the same whether you're on for me the habits are the same whether you're on the medication or not. Yeah. I want you to still have enough fiber so that you still have great h get health. I want you to work out and make muscle so that your metabolism works and that you keep being able to support yourself from, you know, getting up off the ground. You want to be strong.
• 2:58
  That's really what's most important for me is if you're able to take the medication and still keep up with the nutrition it requirements to feed your brain and your body. You're still able to ha exercise so that you stay strong and that you age well.
• 2:59
  speaker-0 (40:17.9)
• 2:59
  Yeah. Yeah. Whether or not the the you know, you you decide to microdose for that reason, but it whether or not you do that, you're right. You still the basics need to st need to remain here in order for us to aim for healthy longevity. And I I also really appreciate that you included not only learning new things, because that's brain exercise, right?
• 3:00
  But you mentioned how important our relationships and social connection are. Cause it is. It's really important to how regulated and supported and connected we are to community that that it matters right up there with making sure that you're eating well and moving.
• 3:01
  Із то в healthy social connections.
• 3:02
  speaker-1 (41:17.644)
• 3:02
  It really does. And and the experts are saying scientifically it is it is invaluable to k stay connected, to have purpose, to get out of the house. She's in her seventies. She was forced into retirement and she just doesn't have family around. Her she lost her mom recently and I just felt for her. And she came to the gym where I was giving a talk for
• 3:03
  camaraderie and to see what was going on and to meet new people and to socialize and I just I gave for that because absolutely it might not it might be a little bit out of your norm if you're a little bit more on the lonelier side or a homebody to volunteer or to stay in touch, to make those phone calls, to join groups, to anything that you can to stay connected and to have that sense of connection and purpose and that you're not alone in the world.
• 3:04
  speaker-0 (41:53.364)
• 3:04
  Go girl.
• 3:05
  speaker-0 (42:16.728)
• 3:05
  Yeah, just to be intentional. In particular, I love what you said. There are women who are more introverted or homebodies. And it's easier as you age to get in the rut and just be doing what you've done and then to look up and to realize I'm now at an age where I pe I've lost people for various reasons.
• 3:06
  you know, sometimes cause they passed on due to age. And I am alone to be but to to be intentional and to think about what you want for the long term. You know, I I I'm always interested that that people buy insurance. They carry car insurance. They often carry life insurance. You know, they're thinking about the future, thinking about the future, but part of caring about our health is caring about our heart.
• 3:07
  In particular, as we begin to make that further connection with gut health and the brain, you know, there really is a very strong correlation there. They're not separate systems.
• 3:08
  speaker-0 (43:34.55)
• 3:08
  Man, that is so beautiful. So you know, we're we are here talking to midlife women.
• 3:09
  I find hope in what you're saying, but I wanna ask you a little bit more directly. Are we too late in the process at fifty or over to begin thinking about these things? You know? It's easy to feel like, well, I should have done it a long time ago. There's no hope. What do you what do you have what do you what are your thoughts about that?
• 3:10
  speaker-1 (44:04.686)
• 3:10
  I don't think so at all. I think the body really can almost function for for most people that are somewhat.
• 3:11
  speaker-0 (44:17.41)
• 3:11
  Yeah, yeah.
• 3:12
  speaker-1 (44:18.39)
• 3:12
  Everything's shifting and changing and we're finding out what the new norm is. But I believe once you get through that chaos, those are the best years ahead of you.
• 3:13
  speaker-0 (44:27.222)
• 3:13
  A hundred.
• 3:14
  speaker-1 (44:28.206)
• 3:14
  Another episode and you're not gonna go through prebity again, you're not gonna have another baby, you're not gonna go through perimenopause again. So yes, exactly. And you can find your where your body is at and begin doing what feels good, listening to your body on another level. When you have time and energy, you're not focused on everybody around you as much, maybe. You have a little more time to think about what does my body need? Mm-hmm, what do I want? What feels good.
• 3:15
  Good. what movement feels good. I'm not saying you have to go to the to the gym and do this, but maybe you want to paddle, maybe you want to walk there's so many ways to move your body. You can you know, finding what you really love because you have a little bit more time hopefully to do that. Not that you're not still busy, but but you just have a little more time to to look inside and figure out what is going to nourish me from the inside out.
• 3:16
  speaker-0 (45:14.765)
• 3:16
  Yes.
• 3:17
  speaker-0 (45:18.567)
• 3:17
  Right.
• 3:18
  speaker-0 (45:28.33)
• 3:18
  I love that. And I I I really I really appreciate something you're saying, which I don't hear a lot. I hear a lot of folks advocating for physical health, talking about you need to do this and then add this and don't make sure you do this and da da da. But and I and those things are important. I'm not dismissing it. But part of what I like about what you said is there's a a profound balance in it because you're saying
• 3:19
  Find what calls to you, what you enjoy and push into that because I think first of all you're gonna stay with it longer if there's this tiny joy in it, you know. It's that it's that little pull. But for s some of us are walkers, some of us are yoga people, some of us like qigong or you know, that those sorts of directions, karate. Some of us wanna lift heavy things.
• 3:20
  Some of us don't. You know, some of us go hard on a on a bike, others of us would rather be stabbed. So it just seems so beautiful what you're suggesting that the point is to continue to move. Yeah. But find what's good for you. Because something I was recently thinking about and I hope I I hope it's all right if I say this, but I was
• 3:21
  I I was recently around people who are really pushing some hardcore workout exercise. You have to lift, you need to wear a vest, you know, there's a lot of stuff. And I I think most of it's good. I'm not criticizing, but I'm just saying there's a warrior mentality here that is certainly suits certain personality types, but not all of us. And and they were just like, Well, you're not gonna be healthy if you don't do this, this, and this, and there was a a real heaviness and a harshness to that. And I was I
• 3:22
  It may be that I'm a little bit of a contrarian, but I was thinking about all of the older people that I can think of and who's really older and aged well and who didn't in my own personal experience. So my data sample is unique to me, right? Very few of those people did anything near what I was being told I needed to do to be healthy. So my actual life experience.
• 3:23
  speaker-0 (47:53.504)
• 3:23
  Of looking at healthy older people is that they're not dying on that hill like you're asking me to do, saying that's the only way to get there. And so part of what I'm really appreciating in what you're saying is your path to to wellness that's appropriate for you can often be found in being intentional, but also honoring what works for you, what feels good for you, what's what's you.
• 3:24
  I like the individuality that you're offering us in in your conception of it.
• 3:25
  speaker-1 (48:28.738)
• 3:25
  Thank you. I appreciate that. I do feel like we're all very, very different and ne unique and we're bio individual. What works for one person does not work for the other, whether it's gluten or meat or you know, whatever it whatever it is. Your everybody's body is different. So one exercise makes you feel good and the next exercise just may make you feel terrible and you shouldn't have to do that 'cause your brain loves joy. Like if we keep your brain happy, keep you happy.
• 3:26
  Right? If you hate going to the gym, then I say don't go to the gym. Yeah.
• 3:27
  speaker-0 (49:05.164)
• 3:27
  What a great comment. And this is another great take. Well, you've given several great takeaways right in that. But I I'm really connecting with your idea that what brings you joy is good for your brain and therefore automatically is a good longevity strategy. my gosh. So we can stop feeling bad about feeling good.
• 3:28
  speaker-1 (49:26.466)
• 3:28
  Right.
• 3:29
  speaker-0 (49:36.204)
• 3:29
  Dependently, yeah. There are there are a few rails around that, but in general. That is actually fabulous.
• 3:30
  I I I I'm still playing with the idea that you saw a lot of people making that dementia journey and in in a difficult aging process. What what do you think maybe and I I I'm wondering what how that changed you or what what that brings to what you're doing now.
• 3:31
  Лайкні артикулей та формі?
• 3:32
  speaker-1 (50:25.602)
• 3:32
  Yeah, I saw some some really devastating situations, Tammy. Honestly, it's it's really, really hard to see people in not remembering their family and I mean some of the cutest little ladies, some of the things that they were were doing and just and maybe they weren't aware, but watching their family, watching their daughters and children see a version of their parent that they could never imagine in a million years.
• 3:33
  Yeah. and it doesn't sometimes it went on for so long. That was the hardest part, you know, just like please make it stop. But why can we have the they would have a strong body and you know mind to it up and the body just kept going for so long. Yeah. I forget what your question was.
• 3:34
  speaker-0 (51:13.89)
• 3:34
  Mm-hmm.
• 3:35
  speaker-0 (51:18.606)
• 3:35
  I wondered I I yeah, this the answer actually is fantastic. I I just wondered after seeing that, how does that transform your work now?
• 3:36
  speaker-1 (51:32.812)
• 3:36
  Yes, I I wouldn't wish that on on anybody's worst enemy in the world. And so if there's anything that I can personally do to help people notice, acknowledge, fall in love with caring for their brain, then I would wish that for them and everyone. Absolutely everyone. There's subtle shifts, there's small little micro habits. We can drink more water.
• 3:37
  speaker-0 (51:51.596)
• 3:37
  I love that.
• 3:38
  speaker-0 (51:58.006)
• 3:38
  Mm.
• 3:39
  speaker-1 (51:59.18)
• 3:39
  Wake up and say what we're grateful for and set up the brain for a successful day versus turning on our phone or the news right away. Just give yourself five minutes to acknowledge what you're grateful for in this world, something you're looking forward to that day, even if it's the end of the day. Yeah. Getting in bed. Set yourself up.
• 3:40
  To look forward to that event and then it starts tracking and starts looking for more things of positivity. That's how the brain works.
• 3:41
  speaker-0 (52:30.216)
• 3:41
  Mm-hmm.
• 3:42
  speaker-1 (52:30.83)
• 3:42
  to 80,000 thoughts a day. Most of them are repetitive and most of them are negative. So if you wake up and start with anything negative or scrambling or chaos, then that's the mode your brain goes to and then it starts looking for all those things all day because it thinks that's what's important to you. But if you start your day with mindfulness and maybe if you're busy you have five minutes. It doesn't have to be an hour of power. Take five minutes to breathe
• 3:43
  Breathe, stretch, drink your water, make your coffee or tea in peace, and then then you start your day and yeah, if you could step outside, get fresh air, look at the sun, listen to the birds, anything. I can lower c cortisol up to thirty percent.
• 3:44
  speaker-0 (53:09.843)
• 3:44
  Look out the window.
• 3:45
  speaker-0 (53:21.646)
• 3:45
  wow. In a chaotic manner. Which you know, once kids, for for moms that are listening, obviously it it's it's not the same if you didn't have children. But especially for those of us who are moms, we just you know, it was normal to start the day at DEF CON one, you know. So what a treat.
• 3:46
  What this can be the over fifty treat that you don't have to start the day with your hair on fire. And actually it's healthy aging to stop and savor and be grateful for what's there. Maybe step outside. If you can't step outside, maybe you have snow, so at least look outside. But just stop and be present in this body in this moment.
• 3:47
  Where things are actually probably not too terribly bad if we think about it and set ourselves up because you just taught us earlier that happiness is good for the brain.
• 3:48
  I love that. I love this. my goodness. Also, I thought on your website I saw that you have a test. Tell me about that. I thought there was an assessment. I'm saying test, but assessment is the correct word.
• 3:49
  speaker-1 (54:49.326)
• 3:49
  Yeah.
• 3:50
  speaker-0 (55:06.958)
• 3:50
  There's five types of brains.
• 3:51
  speaker-1 (55:09.09)
• 3:51
  Well, there's like sixteen, but the average that we work with are like five.
• 3:52
  speaker-0 (55:13.654)
• 3:52
  Wow, this is cool.
• 3:53
  speaker-1 (55:16.438)
• 3:53
  Yes. Knowing your type will help help you understand maybe why you are the way you are.
• 3:54
  speaker-0 (55:24.748)
• 3:54
  Mm-hmm.
• 3:55
  speaker-1 (55:25.582)
• 3:55
  help with strategies for brain health optimization which are you know narrowing down the diet more specifically some people need more carbs some people need more protein but also if you're never gonna take any supplements there are very brain health supplements that can help different types of brains but you don't want to take the wrong one you want to target
• 3:56
  speaker-0 (55:46.19)
• 3:56
  No, I don't.
• 3:57
  speaker-1 (55:49.164)
• 3:57
  And no, she doesn't.
• 3:58
  speaker-1 (55:54.094)
• 3:58
  Right.
• 3:59
  speaker-0 (55:56.172)
• 3:59
  That's amazing. So they can I actually who are we kidding here? I'm gonna try this next. the your website is the wellnessnavigator.com and there is a brain health quiz available there and what else?
• 4:00
  speaker-1 (56:16.418)
• 4:00
  That was a different quiz. I'm sorry, yes. That's a quick 10 question quiz to find out where you are at in midlife with your brain health journey. That's a minute quiz on my website. But then there's actual a brain health assessment that's through the Amen University, which is the holistic brain health school that I went to with Dr. Eamon. I don't know if you've heard of Dr.
• 4:01
  speaker-0 (56:27.17)
• 4:01
  Wow.
• 4:02
  speaker-0 (56:39.746)
• 4:02
  Yes, Doctor Eymon's amazing. my gosh. Daniel Eman, correct? Yes.
• 4:03
  speaker-1 (56:44.344)
• 4:03
  Yes. Or evaluation is, sorry.
• 4:04
  speaker-0 (56:51.982)
• 4:04
  that's amazing. That's so wonderful. This has gotta be such a meaningful chapter for you to be able to work with women and to expose us to this kind of information that I you know, I don't think it's dramatic to say that it will change your outcome. That that being able to be intentional and educated and you know
• 4:05
  caring about your body and your brain, which is so important, that what a powerful thing that is. And I kind of love it for you because you you spoke to a couple times earlier, and I I just love it every time you say it, that fulfillment and purpose and meaning are big deals. And it seems like you're that's exactly what you're finding in this work that you're able to do with women.
• 4:06
  speaker-1 (57:50.606)
• 4:06
  I sure am. I really am.
• 4:07
  speaker-0 (57:55.84)
• 4:07
  I love this, Christine. So if w people want to reach you, they can find you at the wellness navigator dot com. Are there other places that you would suggest they can find you? Facebook, Insta, Linked?
• 4:08
  speaker-1 (58:08.704)
• 4:08
  Instagram. I'm on Instagram pretty regularly, LinkedIn a little bit more for work purposes, but yes, absolutely. And email me anytime, Christine at the wellness navigator. I'm happy to answer questions.
• 4:09
  speaker-0 (58:22.209)
• 4:09
  I love that.
• 4:10
  speaker-0 (58:26.614)
• 4:10
  That's amazing. Very nice. Very nice. And Christine is C H R I S T I N E, so it's traditional spelling, but just so you know, if you're gonna email Christine there. Very nice. So this is wonderful. I I really I appreciate two things. I appreciate the work that you're doing because I I it's exciting to think that there are women out there who are helping other women.
• 4:11
  know how to be healthy in this modern age. And I cannot tell you the number of women I'm talking to right now who are dealing with their parents having a dementia diagnosis. And we have all become very interested in heading that off at the past if we can. The kind of things that you're teaching are exactly in line with achieving that.
• 4:12
  But I also really appreciate your vulnerability and your honesty to talk about your journey to get here and to I mean to begin a new career in midlife and to be able to make that happen, the courage and the guts and the hard work that that takes. It's just it's admirable. And I I I hope that that inspires.
• 4:13
  other women who are listening, you know, that Christina's doing extraordinary things. Not that she wasn't before as a nurse, she was. But this is a new level of being able to give that's really meaningful to you.
• 4:14
  speaker-0 (01:00:10.83)
• 4:14
  How does it feel to be in that place at this point? Did you did you think you would be?
• 4:15
  speaker-1 (01:00:15.726)
• 4:15
  it'd been on the agenda for so long, but I never honestly thought it was gonna happen. I yeah, it's it's challenging to do the hard things, but it's also so rewarding and the times where you want to quit and think, I'm just gonna go back to work. and when I get through those I come out on the other side feeling, you know, proud and accomplished. know that I have faith.
• 4:16
  and strength and confidence and I can I can get through it. Even even the most challenging times where I think I have no idea what is going on or what I'm gonna do next. But yeah keep going. Just keep pushing. Just keep moving.
• 4:17
  speaker-0 (01:00:58.358)
• 4:17
  Love that. You know, too, I think in midlife we have lived through enough calamities and challenges. And you know, you you spoke in a a gentle way about the challenges of having a mom who wasn't as vested in great joy life choices as as may have served her better. and we've just we've seen a lot of things.
• 4:18
  And being at this age, even when it's scary, there's still that tiny bit of recognition that we have done hard things. Maybe, maybe, maybe, maybe, my brain screaming this is not gonna turn out well isn't the truth. Maybe my trust in whatever got me this far is gonna keep taking me forward.
• 4:19
  If I show up honest to the process, scared or not. I kind of hear that in what you're saying. Does that resonate at all?
• 4:20
  speaker-0 (01:02:08.834)
• 4:20
  Yeah.
• 4:21
  speaker-1 (01:02:10.158)
• 4:21
  It is, it is. You dig deep. You gotta dig deep. Yeah. That strength and and know that as there are times where I feel like I'm living out the life that my mother could not have lived. You know, she sacrificed so much for me.
• 4:22
  speaker-0 (01:02:25.805)
• 4:22
  Mm-hmm.
• 4:23
  speaker-1 (01:02:29.73)
• 4:23
  Yeah. She had strength in ways that were different. and I'm gonna take that strength and that beauty of the life that she had and make a difference.
• 4:24
  speaker-0 (01:02:42.892)
• 4:24
  Wow. What an extraordinary tribute and how she's sort of woven in the fabric of even what you're doing right now. And I can tell you as I'm listening to you, I'm thinking to myself, Well, Christine, I root for you. I'm rooting for you, girl. Keep keep developing this business and taking your message to more and more women who can be well served by it. I know those of us who have been listening to this conversation today.
• 4:25
  I I there were so many good things in this and so many wonderful things to remember and to take away and to be able to actually use good usable ideas. So I will put on the on the landing page links so people can find you easily and learn about the coaching that you do and take your fun brain health quiz and learn more about Dr. Eamon's work if they have interest. But
• 4:26
  I am really grateful that you came and talked to us and reminded us, you know, your brain is part of your body and it's complex and differently oriented than just your standard muscle group. But it's so important and beautiful to acknowledge it and allow that to craft a better next chapter.
• 4:27
  speaker-0 (01:04:16.126)
• 4:27
  preach that all day long. Thank you, thank you, Christine, for joining us today. That is a beautiful message.