Latest / Wellness Uncensored / Neurodiversity: Autism, OCD, Overthinking, Manage Your Thinking

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Neurodiversity: Autism, OCD, Overthinking, Manage Your Thinking · Wellness Uncensored

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Speaker 1: Any health related information on the following show provides general
0:03
Speaker 1: information only. Content presented on any show by any host
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Speaker 1: or guests should not be substituted for a doctor's advice.
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Speaker 1: Always consult your physician before beginning any new diet, exercise,
0:13
Speaker 1: or treatment program.
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Speaker 2: Hey, good afternoon, and welcome to another episode of Wellness
0:37
Speaker 2: and Censored. My name is doctor Patty g. I am
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Speaker 2: your host here today for another live show to talk
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Speaker 2: about your brain, mental wellness, health, nutrition, and all things uncensored.
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Speaker 2: Today's topic, we're going to be talking about neurodiversity. Lots
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Speaker 2: of things fall into that category with neurodiversity, and sometimes
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Speaker 2: we think only of folks that might be autistic, may
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Speaker 2: have developmental delays, but in all actuality, we can all
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Speaker 2: have a bit of neurodiversity in our thinking. And sometimes
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Speaker 2: those things things can be positive. Sometimes those things can
1:16
Speaker 2: be motivating to get us to do different things or
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Speaker 2: to reset our life, and sometimes those things can really
1:25
Speaker 2: hold us back. And it's when things hold us back
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Speaker 2: that we really want to take a look and see
1:30
Speaker 2: what can we do to optimize a couple of quick things.
1:34
Speaker 2: You know, we've had some guests on and last week
1:36
Speaker 2: we talked about that this month is actually National Autism Month,
1:41
Speaker 2: but the week of April nineteenth to the twenty fifth,
1:44
Speaker 2: which is just going to be beginning, I guess this Sunday,
1:48
Speaker 2: the nineteenth to the twenty fifth actually kicks off National
1:52
Speaker 2: Survivor of Crime Victims Week. And crimes are not always
1:57
Speaker 2: crimes of shootings and murders and things like that. And
2:03
Speaker 2: what we talked about last week, and what I want
2:04
Speaker 2: you all to try to tune in if you can,
2:07
Speaker 2: is to look at our website Betrayal PROJECTUSA dot org.
2:12
Speaker 2: It's a wonderful national organization five oh one to three
2:16
Speaker 2: c and they have been coming together collecting people, stories, events,
2:24
Speaker 2: litigation cases that have gone actually into trial, and wanted
2:29
Speaker 2: to share a little bit about what the victims of
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Speaker 2: patients that have died in hospitals during the pandemic and
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Speaker 2: still even now there's actually still some folks that it
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Speaker 2: hasn't really come to an end. So you want to
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Speaker 2: tune into Betrayal Project USA dot org. There's lots of
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Speaker 2: information and if you've had any type of medical hospital,
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Speaker 2: any type of an issue that you think is worthy
2:54
Speaker 2: of asking some questions, that might be the group that
2:57
Speaker 2: you could tune into and get some answers ideas, and
3:01
Speaker 2: certainly if you're grieving the loss of a loved one,
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Speaker 2: you really might not be too surprised when you see
3:07
Speaker 2: how many other people really are struggling. You can always
3:10
Speaker 2: reach out to us at Magnolia Behavioral Wellness through our
3:13
Speaker 2: website and that is Magnoliabewellness dot com. And we've got
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Speaker 2: all kinds of tips and tidbits and lots of great
3:21
Speaker 2: things for you to see. On the website. You can
3:23
Speaker 2: also for most of the items that I talk about
3:26
Speaker 2: for nutrition, health and fitness, you can find them under
3:29
Speaker 2: our supplement section. You can also see some really cool
3:32
Speaker 2: blog posts as well as some stories. And I've written
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Speaker 2: several books, one which really prompted this podcast after the pandemic,
3:42
Speaker 2: and so if you want to kind of get a
3:44
Speaker 2: behind the scenes look at things that happened during the pandemic,
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Speaker 2: how I actually was a survivor from COVID, and some
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Speaker 2: of the hospital protocols that really have Now people are
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Speaker 2: starting to hear about the different things as well as
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Speaker 2: vaccine injuries, all types of information. Tune in and either
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Speaker 2: take a look at my website Magnoia b Wellness for
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Speaker 2: holistic and psychiatric information and Magnoia Wellness is the site
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Speaker 2: that I usually send people to if you're looking for
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Speaker 2: supplements and health. But the Betrayal Project USA dot org
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Speaker 2: is a site that you can look to learn more
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Speaker 2: information about things you probably didn't know when on during
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Speaker 2: the pandemic and to keep yourself prepared for things that
4:29
Speaker 2: hopefully or not yet to come. But certainly we want
4:32
Speaker 2: to be more informed as we go forward in the
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Speaker 2: coming months, years, and decades, and so I think it's
4:38
Speaker 2: a great opportunity for you to learn a little bit
4:39
Speaker 2: more about just things that we didn't realize could happen,
4:44
Speaker 2: and we were a little too trusting during that time. Anyway,
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Speaker 2: let's get started. So this, if you can see me
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Speaker 2: on the screen, is a brain, and the brain is
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Speaker 2: actually a fascinating organ and it's often very underestimating. You know,
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Speaker 2: people come in and they they often want to be fixed.
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Speaker 2: You know, I have anxiety, so I want to pill
5:04
Speaker 2: or they want to lift their mood. And the brain,
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Speaker 2: if you've heard me talk about it in prior shows,
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Speaker 2: is really the master organizer. It's the motherboard of everything
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Speaker 2: that your body does physically, emotionally, your entire well being.
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Speaker 2: And if we don't feed and fuel and nourish our brain,
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Speaker 2: it's not going to operate to our best potential. And
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Speaker 2: so it's really important to understand how the brain works.
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Speaker 2: But why today do we want to talk about things
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Speaker 2: like neurodivergency? And have y'all heard that word? It might
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Speaker 2: be something new to some folks. It has become a
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Speaker 2: buzzword in the past, I would say, four or five years,
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Speaker 2: and it's sort of a way to describe folks or
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Speaker 2: situations or feelings that just don't seem to click right
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Speaker 2: or don't seem to click and people might look or
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Speaker 2: you might feel just not natural, not comfortable, or you
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Speaker 2: may just have likes and dislikes that are dissimilar from
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Speaker 2: other people. And so they've kind of lumped a lot
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Speaker 2: of things into neurodivergency. And so there's a lot of
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Speaker 2: things in there, and what is in there is a
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Speaker 2: fascinating area of the DSM. Five categories of mental illness
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Speaker 2: or mental diagnosis codes related to autism autistic features. Asperger's
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Speaker 2: was a diagnosis that folks used to utilize in describing
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Speaker 2: folks that didn't respond react or sensory awareness, motor tics,
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Speaker 2: all kinds of things that just appear different or dissimilar
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Speaker 2: from a lot of what we would call the mainstream.
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Speaker 2: And I think it's fascinating. I watched a documentary recently
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Speaker 2: and I'm going to share that with you. I think
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Speaker 2: it's extremely important to understand that just because folks do
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Speaker 2: not respond, operate, or even show a can the way
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Speaker 2: you might expect, we can kind of call that a
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Speaker 2: little bit of neurodivergence, but everybody responds and learns in
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Speaker 2: somewhat of a slightly different fashion. You know, even if
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Speaker 2: you put five of your best friends or family members
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Speaker 2: together and you all feel like they're generally in that
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Speaker 2: category of what we want to call normal, you know,
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Speaker 2: if you line everybody up, we're all going to have
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Speaker 2: slightly different opinions, responses, and beliefs to different things. And
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Speaker 2: I would like to say that that ability sometimes means
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Speaker 2: that we are more visual, We're more auditory, you know,
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Speaker 2: sensory wise, we may have different senses that really help
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Speaker 2: us to understand or make decisions based on you know, sound, site, touch,
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Speaker 2: those kinds of things. And so what interesting is we
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Speaker 2: watched a documentary called Spellers, and I thought I didn't
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Speaker 2: really know what I was going to be viewing, but
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Speaker 2: it really tuned me into a world that is opening
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Speaker 2: doors for people that do not present much like ourselves,
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Speaker 2: are generally in that category of autism. And if you
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Speaker 2: have or know anyone and you haven't been exposed to
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Speaker 2: this documentary, I'm hoping to get one of the gals
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Speaker 2: who's done the work with many patients who are in
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Speaker 2: the category of autistic, and what it is is they
8:21
Speaker 2: have taught folks who are autistic to some level to
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Speaker 2: use a letter board. And the letter board is the
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Speaker 2: entire alphabet. It's a three dimensional and so you can
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Speaker 2: actually use a pen or a stick and just touch
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Speaker 2: into each letter as if as a way to kind
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Speaker 2: of do a scrabble and connect the dots to spell
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Speaker 2: words and letters. And it was a fascinating documentary because
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Speaker 2: these are folks that oftentimes I don't know growing up
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Speaker 2: how old everybody is that's tuning in today, but you know,
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Speaker 2: oftentimes we would see kids in school that were in
8:56
Speaker 2: those special ed classes or even now, there are wonderful
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Speaker 2: programs out there for people who are just struggling to
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Speaker 2: understand day to day life optimization, how to get through
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Speaker 2: life without support of someone else who's more sensory and
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Speaker 2: socially aware. This documentary shows how when teaching them how
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Speaker 2: to use letters, there is a whole world of learning
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Speaker 2: and there's a whole world of knowledge in many of
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Speaker 2: these individuals that had not been able to communicate. And
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Speaker 2: I was so fascinated by it we actually tuned in.
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Speaker 2: We did a podcast recently this past Saturday on x
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Speaker 2: and several of the individuals that shared and presented talked
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Speaker 2: about how when you can't communicate like you normally do,
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Speaker 2: do you ever struggle if you don't know a different
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Speaker 2: language and someone is perhaps speaking differently a different language,
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Speaker 2: how frustrating it is or difficult right because you feel
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Speaker 2: incapable of helping them meet their needs. If someone is,
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Speaker 2: say Spanish speaking, and trying to find how to get
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Speaker 2: into a building and go up to the third floor,
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Speaker 2: we almost start to overcompensate with our moves and our
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Speaker 2: actions to go this is how we go, hit the button,
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Speaker 2: go up the elevator. And so there is a known
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Speaker 2: language barrier, But for folks that have somewhere on that
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Speaker 2: spectrum of autism, there's been little ways to understand what
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Speaker 2: is really cognitively going on in their brain. And here's
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Speaker 2: the biggest piece of information if you tune into this
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Speaker 2: documentary that you will learn. Most of us think it's
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Speaker 2: sensory and cognition, but it's more of a motor skill dysfunction.
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Speaker 2: And so why is that so important? I think if
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Speaker 2: you are out and about and you're struggling to communicate
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Speaker 2: and understand, someone's walking along and they appear you will
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Speaker 2: use the term disabled and you don't think they understand,
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Speaker 2: they actually probably understand more than you even realize. So
10:52
Speaker 2: sitting around them, they're very much aware and can hear
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Speaker 2: and can process information. And so I just I wanted
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Speaker 2: to pass that on as part of our discussion today
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Speaker 2: with autism because that documentary was fascinating. You can find
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Speaker 2: it on YouTube and just look for the documentary called Spellers.
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Speaker 2: It's spe l l Ers Spellers, and it's about the
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Speaker 2: world of autism where we bring together folks that cannot
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Speaker 2: communicate verbally. And the piece that I just want you
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Speaker 2: to take away and hopefully this will provide some light
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Speaker 2: and great information to folks who may be struggling with
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Speaker 2: a family member or a close friend that is just
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Speaker 2: having cognitive communication issues. It's a great doorway to learn
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Speaker 2: how to use the alphabet to find that world, to
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Speaker 2: be able to use the letter board and spell words
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Speaker 2: and can share amazing, amazing information that they actually have.
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Speaker 2: These folks that they shared there were different, different young
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Speaker 2: adults maybe from the ages of fifteen up to twenty two.
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Speaker 2: And the things that they revealed by sharing as they
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Speaker 2: spelled out words and the person who helped them to
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Speaker 2: use the letterboard, it was fascinating. It was absolutely fascinating.
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Speaker 2: And the one, I mean for the parents involved, it
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Speaker 2: was quite just you know, it was just so rewarding
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Speaker 2: to see how they could learn to communicate and understand
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Speaker 2: what was going on inside of the mind of their child.
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Speaker 2: And one example the father gave was they thought perhaps
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Speaker 2: they just taught them how to use the board to
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Speaker 2: just randomly spell things, to not really have that cognitive concept.
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Speaker 2: And when the dad talked about a story where they
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Speaker 2: were asking about you know, wildlife, animals, plants, birds, things
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Speaker 2: like that, and they talked about a carnivore and they
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Speaker 2: spelled out that particular word. They said, now, what's opposite
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Speaker 2: of a carnivore? And here I am, I'm going well, plant,
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Speaker 2: plant something, but the actual word is herbivore and the
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Speaker 2: person spelled it out and like the room just was
12:50
Speaker 2: went silent because there was cognition cognitive development there. And
12:55
Speaker 2: so I don't want to take away from the documentary,
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Speaker 2: but if you want to watch something that is just
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Speaker 2: so gifted and so enlightening, and I think it's something
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Speaker 2: that so many people have yet to hear and learn about.
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Speaker 2: And that's again another thing right here, we are wellness uncensored,
13:12
Speaker 2: how to help heal the brain and how to improve
13:15
Speaker 2: your ability to do life, And I don't think this
13:19
Speaker 2: is something that really has ever been seen in a
13:21
Speaker 2: lot of mainstream media type settings. So I think it's
13:24
Speaker 2: growing information and it's one that I want you guys
13:26
Speaker 2: to all here and be a part about. But let's
13:29
Speaker 2: talk about a couple other areas too, And if you
13:32
Speaker 2: have questions, you know, there's some things that I've done
13:35
Speaker 2: some work with folks with autism, and it is truly
13:38
Speaker 2: fascinating to when you really take the time to hear
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Speaker 2: what they're saying or to connect with what they're physically
13:46
Speaker 2: trying to do. Because remember what this movie will share
13:50
Speaker 2: is that it's such a motor disconnection. I mean, imagine
13:53
Speaker 2: if you had your hands kind of tied and you
13:55
Speaker 2: couldn't articulate the things that you normally wanted to articulate,
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Speaker 2: and mouth the whole mouth, tongue and all that. That's
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Speaker 2: a motor functions. So when people have strokes, it's a
14:05
Speaker 2: motor function. And that would probably be the next closest
14:09
Speaker 2: thing that I would share, you know, to kind of
14:11
Speaker 2: liken it to if you've ever had someone with a stroke,
14:14
Speaker 2: residual symptom of you know, they call it dysphasia and
14:17
Speaker 2: the inability to communicate or use part of the mouth.
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Speaker 2: That's what a lot of these folks who have different
14:24
Speaker 2: levels of autistic function have. So I think it's very enlightening.
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Speaker 2: But the other part to talk about today, I wanted
14:32
Speaker 2: to talk about anybody out there struggling with just repetitive thoughts,
14:36
Speaker 2: thoughts that you just you lose sleep at night, you
14:40
Speaker 2: lose the ability to get through the day, You get
14:43
Speaker 2: caught up during the day, you just can't get from
14:45
Speaker 2: thing to thing. You find that the repetitive motion of
14:48
Speaker 2: things that you have to do, or just your thoughts,
14:50
Speaker 2: not even motion, but you'll think of one hundred things
14:53
Speaker 2: you have to do and you only have fifteen minutes
14:56
Speaker 2: to get out the door for work. A lot of
14:58
Speaker 2: times folks will say, I must, I've googled it. Google
15:01
Speaker 2: is the be all and all, you know, master mental
15:05
Speaker 2: health directory. I think of what our diagnoses are these days. However,
15:10
Speaker 2: it's not necessarily one hundred percent accurate. And I say
15:15
Speaker 2: that because you could have symptoms that are more tied
15:18
Speaker 2: up with you know, overthinking OCD or intense anxiety, that
15:24
Speaker 2: you're so paralyzed by inactivity or too much activity or
15:30
Speaker 2: too many things on your mind that now your anxiety increases.
15:34
Speaker 2: So the anxiety, the overthinking, the what we call OCD obsessions, compulsions,
15:41
Speaker 2: those things can really be the precursor to panic attacks
15:46
Speaker 2: or concentration issues. If you've ever struggled to get to
15:51
Speaker 2: work on time or get a project done on time,
15:54
Speaker 2: and you find that you're having a lot of trouble
15:56
Speaker 2: maybe in the home or at work, those types of
15:59
Speaker 2: symptoms are things that can really be treated very well.
16:02
Speaker 2: And it's going to go back to the brain. And
16:06
Speaker 2: first let's start with are you fueling your brain? Now,
16:10
Speaker 2: I've got a few folks that I've been treating that, Yeah,
16:13
Speaker 2: they eat well, they hydrate well, they exercise, they generally
16:18
Speaker 2: get good sleep, but when you peel it back, really
16:21
Speaker 2: think about do you have deficits in those areas? And
16:25
Speaker 2: when I think about sleep, how long does it take
16:28
Speaker 2: someone to fall off to sleep? You know, if you
16:32
Speaker 2: can go to bed and lay there and look around
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Speaker 2: and think and start making lists of things you have
16:38
Speaker 2: to do the next day, you know, how long has
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Speaker 2: it taken you to really drift off? And if you
16:44
Speaker 2: find that you're looking at your clock or your watch
16:46
Speaker 2: and you know twenty thirty minutes is past, you may
16:50
Speaker 2: be someone who is really overthinking. And how do we
16:53
Speaker 2: turn that brain down? There's lots of ways to work
16:55
Speaker 2: on it. I'm not suggesting we jump into medications right away,
16:59
Speaker 2: but you know some of the best supplements if you're
17:02
Speaker 2: again optimized hydrating, eating well, exercising you just can't get
17:06
Speaker 2: the brain to turn off is using a supplement called
17:09
Speaker 2: Gabba gaba. And with the Gaba supplement, gaba is actually
17:14
Speaker 2: what helps our brain go to sleep at night. So
17:16
Speaker 2: there's a lot of different supplements you can find out there.
17:20
Speaker 2: Gaba in lower amounts like one hundred to two hundred
17:22
Speaker 2: milligrams can be just used as a relaxation if you're
17:26
Speaker 2: just really anxious and stressed throughout the day, but if
17:29
Speaker 2: you're struggling with sleep at night, you can use five
17:32
Speaker 2: hundred to one thousand milligrams of GABA, and the GABBA
17:36
Speaker 2: will help your brain to turn off. There's also a
17:39
Speaker 2: few other supplements that kind of go along with it.
17:42
Speaker 2: You may have taken them individually, but like ELF, the inning,
17:45
Speaker 2: and five HTP, those are also what we call in
17:49
Speaker 2: the neurotransmitter category. They help the brain to like slow
17:52
Speaker 2: down and to relax, so they're very good as relaxing supplements,
17:57
Speaker 2: but they're really very good for sleep. Oh, we got
17:59
Speaker 2: a couple of questions. Let's see, so Johnny's asking about
18:03
Speaker 2: do you find most people have these issues in some way?
18:07
Speaker 2: And we'll get to the sleep one next. But you know,
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Speaker 2: that's a good question, Donnie. I think it's a balance.
18:15
Speaker 2: So I think we have to look at are we
18:18
Speaker 2: generally optimized? And if I myself have a little bit
18:21
Speaker 2: of thinking where I'm stressed about something and I keep saying, oh,
18:24
Speaker 2: I've got to get something done, Like today it is
18:27
Speaker 2: my son's birthday and he's in a different state, and
18:29
Speaker 2: I was like, got to do something, got to do something,
18:31
Speaker 2: got to do something, And I've been thinking about it
18:34
Speaker 2: off and on throughout the week, and I knew I
18:35
Speaker 2: wasn't going to be able to fly there. We had
18:37
Speaker 2: just been there just about a month or so ago.
18:40
Speaker 2: He wasn't going to be able to fly here. But
18:42
Speaker 2: all during the week, I'm like, I got to do something. Well,
18:44
Speaker 2: maybe I'll send a gift. I'm not really sure. And
18:46
Speaker 2: then a couple of days got ahead of me and
18:48
Speaker 2: I said, oh my gosh, I've only got another day,
18:50
Speaker 2: and I decided to try to send them some treats
18:52
Speaker 2: and some balloons and stuff. So, you know, that's kind
18:55
Speaker 2: of a short term. It's not paralyzing you, but it's
18:59
Speaker 2: on your mind. And things that are top of mind
19:01
Speaker 2: and on your mind are not necessarily a problem. Sometimes,
19:05
Speaker 2: if you're having stress or anxiousness and you've got a
19:08
Speaker 2: test coming up, or you've got a deadline for something
19:11
Speaker 2: to do, if that helps you to get things done
19:13
Speaker 2: and it's not paralyzing you, I think those kinds of
19:16
Speaker 2: triggers are things that are healthy. You know, a little anxiety,
19:19
Speaker 2: a little angst is generally a positive thing that you
19:22
Speaker 2: can turn up the heat and get something done and
19:25
Speaker 2: stay focused to get things accomplished. It's when they become
19:28
Speaker 2: more of a barrier to getting out of bed or
19:32
Speaker 2: getting into work on time, or finding that you've got
19:35
Speaker 2: things piling up all over your desk, or your house
19:38
Speaker 2: becomes so clutterful you can't even find stuff, or you
19:42
Speaker 2: know where stuff is, but it's all either on the
19:44
Speaker 2: floor or it's in piles. It's when the situations become
19:49
Speaker 2: just a barrier. I think that's probably the best way
19:52
Speaker 2: to describe how those issues can become problematic. But that's
19:56
Speaker 2: generally kind of what I'm going for. If they spur
19:59
Speaker 2: you to create ativity, if they spur you to get
20:01
Speaker 2: things done, if they spur you to be effective, you
20:04
Speaker 2: know that's not a problem. Even if you have a
20:07
Speaker 2: night or two where you're anticipating something and you're laying awake,
20:10
Speaker 2: certainly it may not be optimal. But if you're waking
20:13
Speaker 2: up ready to start the next day because you're getting
20:16
Speaker 2: ready to do a performance, you're getting ready to do
20:18
Speaker 2: something important, that's what I would call more of a
20:21
Speaker 2: healthy energy, a synergy. It's more of a problem anytime
20:26
Speaker 2: when it impairs you from moving forward doing what you
20:30
Speaker 2: would normally want to do or desire to do. The
20:34
Speaker 2: question from Paula is would that mean if you went
20:38
Speaker 2: to bed too soon, if you were totally if you
20:40
Speaker 2: weren't totally tired. That's a really good point, and I
20:44
Speaker 2: think what we have to realize is I have folks
20:47
Speaker 2: that struggle all the time, and they'll tell me I've insomnia.
20:50
Speaker 2: This med doesn't work, that med doesn't work. No, I've
20:53
Speaker 2: tried to hire a dose and they don't have what
20:56
Speaker 2: I would call a very active, dynamic day. Doesn't mean
21:00
Speaker 2: they have to run, doesn't mean they have to do
21:02
Speaker 2: you know, all kinds of calisthetics. It doesn't mean the
21:04
Speaker 2: day has to be jam packed busy. But the body
21:07
Speaker 2: is meant to move. So if you have a very
21:10
Speaker 2: relaxing day and you really are not moving around, you
21:13
Speaker 2: get up around nine or nine thirty or ten, you
21:16
Speaker 2: have something to eat, You sit and watch TV and
21:19
Speaker 2: I'll throw a few of these things out there, maybe
21:22
Speaker 2: play a few video games, maybe make a few phone calls,
21:25
Speaker 2: play on your phone, and then you have dinner. Not
21:29
Speaker 2: really much is going on, and then you take yourself
21:31
Speaker 2: to bed at nine thirty ten o'clock and you can't
21:34
Speaker 2: go to sleep, and you do this perhaps day after
21:36
Speaker 2: day after day, and there's just not a full day
21:38
Speaker 2: of things, okay. Or you get up early at five
21:43
Speaker 2: six o'clock and you go do what you have to do,
21:45
Speaker 2: and then ten o'clock you come in and you take
21:47
Speaker 2: a nap for about a half an hour an hour,
21:49
Speaker 2: and then you go about the rest of your day,
21:51
Speaker 2: and then three four o'clock you sit down and you
21:53
Speaker 2: nod off again, and then you eat dinner, and maybe
21:55
Speaker 2: you go for a walk at night, and then you
21:57
Speaker 2: go to bed and you lay there. When you give
22:00
Speaker 2: the brain that much relaxation or rest, chances are you're
22:05
Speaker 2: not going to rest all night's sleep. And it's those
22:08
Speaker 2: very folks that have either a very sedentary day or
22:12
Speaker 2: they get up early and they get stuff done, but
22:14
Speaker 2: they come home and they take a nap or they
22:15
Speaker 2: relax and then they do something else and then they
22:17
Speaker 2: rest and they tell me, I have insomniam medications do work,
22:21
Speaker 2: and I'm not sleeping at all. And then we talk
22:24
Speaker 2: about what time to go to bed. Well, I went
22:26
Speaker 2: to bed at ten o'clock. I fell off to sleep,
22:28
Speaker 2: but I woke up at midnight and then I laid
22:31
Speaker 2: awake and I fell back to sleep. At one thirty,
22:33
Speaker 2: and then I woke up at four o'clock and by
22:36
Speaker 2: five o'clock I got out of bed. Well, technically, in
22:39
Speaker 2: that disruption, there was some sleep going on. So it's
22:44
Speaker 2: not that you've been awake for twenty four to forty
22:46
Speaker 2: eight full hours, but it's been a very disruptive, sort
22:49
Speaker 2: of disjointed sleep and sleep if you don't really get
22:53
Speaker 2: a good five six seven hours, you know, younger folks
22:55
Speaker 2: tend to need more sleep eight nine, ten hours, eleven hours,
22:59
Speaker 2: but as you get older in the scheme of things,
23:02
Speaker 2: you know, if you get a good five six hours,
23:04
Speaker 2: that really maybe all your brain requires. So if you
23:07
Speaker 2: are getting that kind of sleep at night and you're
23:10
Speaker 2: you know, over fifty, if you did take that little
23:13
Speaker 2: rest in the morning, or you had an afternoon or
23:16
Speaker 2: you had a more sedentary day, that just maybe all
23:19
Speaker 2: you're going to get. Now, what do you do in
23:21
Speaker 2: that time that you wake up? Well, they often will
23:24
Speaker 2: tell you in several of the journals and the articles
23:27
Speaker 2: and things that I've shared, you know, don't just lay there,
23:30
Speaker 2: get up and go do something. You know. I kind
23:32
Speaker 2: of have mixed feelings. I think it's very individual, but
23:34
Speaker 2: sleep is one of the first things that will help
23:37
Speaker 2: you to kind of balance out. You know, our topic
23:40
Speaker 2: for to day of anxiety and overthinking and OCD. So
23:43
Speaker 2: really work and look and address and identify. What does
23:46
Speaker 2: your sleep hygiene look like? And there's all kinds of
23:48
Speaker 2: things that you can do to set your evening, your
23:53
Speaker 2: bedtime for sleep. It's fresh clean sheets, it's a cooler room, temperature,
24:00
Speaker 2: raise summer room, aromatherapy, lavender or hibiscus. There's scents and
24:04
Speaker 2: smells that actually are very lulling to go to sleep.
24:07
Speaker 2: Even frankinsense is a really nice smell that people can
24:09
Speaker 2: fall asleep on. It's you got to be really careful
24:12
Speaker 2: with TV and music because if you don't have the
24:14
Speaker 2: timer set to go off about twenty to thirty minutes
24:17
Speaker 2: as you're falling asleep, that TV will wake you up.
24:21
Speaker 2: To keep that in mind. But as far as sleep,
24:25
Speaker 2: there's also a few other types of sleep aids. Magnesium
24:27
Speaker 2: is great. You want to make sure you've got magnesium
24:30
Speaker 2: g listening. But those kinds of things are really helpful.
24:34
Speaker 2: Now the other part, if you went to bed too soon,
24:38
Speaker 2: that's kind of true too, Like what does your day
24:41
Speaker 2: look like? And maybe you're somebody who requires less sleep.
24:44
Speaker 2: So if you are up either later in the morning,
24:46
Speaker 2: then you're probably going to need to go to bed later.
24:49
Speaker 2: If you get up at nine ten o'clock in the morning,
24:52
Speaker 2: you're probably not going to want to go to bed
24:53
Speaker 2: at seven or eight. It's just you need more wakeful hours.
24:57
Speaker 2: You need movement. But if you're up early, want to
25:00
Speaker 2: try to make sure you get yourself in bed so
25:02
Speaker 2: that you're still getting about, Like I said, somewhere between
25:05
Speaker 2: five and a half to nine hours sleep. It just
25:07
Speaker 2: is very individual. If you're very sedentary, keep in mind
25:12
Speaker 2: that when you are not moving, your body is at rest.
25:17
Speaker 2: So while you may think you're awake and you know,
25:20
Speaker 2: I'm not sleepy, it's you know, three o'clock in the afternoon.
25:24
Speaker 2: If your body is like that all day, then your
25:26
Speaker 2: brain doesn't really know am I am I awake? Am
25:28
Speaker 2: I asleep? It needs activity, So that's why I always stress.
25:32
Speaker 2: Try to move, try to stretch. The more physically active
25:36
Speaker 2: you can be brisk walking morning or after dinner, working
25:40
Speaker 2: out at the gym, running bike, treadmill, anything that's physical.
25:44
Speaker 2: There's even those vibration plates and for folks that can't
25:48
Speaker 2: really do a lot of physical activity. Those vibration plates
25:52
Speaker 2: even come. You can buy them there anywhere from I
25:54
Speaker 2: don't know, one hundred and fifty to four hundred dollars,
25:56
Speaker 2: and you can hold onto the handles and you're actually
25:59
Speaker 2: going to be a to work the muscles almost as
26:01
Speaker 2: if you had a full body workout. So almost every
26:04
Speaker 2: age and ability or lack of ability level, physically we
26:09
Speaker 2: can get some physical movement. And there's also again love YouTube,
26:14
Speaker 2: there are exercises you can even do sitting in a
26:17
Speaker 2: chair that can be very aerobic. And if you are
26:20
Speaker 2: getting an aerobic workout or a more physical workout, you're
26:24
Speaker 2: releasing good endorphins, which is going to be great for
26:27
Speaker 2: your mood. But you're also getting the body to feel
26:30
Speaker 2: like it's in motion, and that's also equally good for
26:34
Speaker 2: you to be able to get a good RESTful night's sleep.
26:38
Speaker 2: Beyond sleep, when we talk about your brain and your
26:42
Speaker 2: activity and nutrition, I have had patients tell me this
26:46
Speaker 2: as well, and it's so important. If you get up
26:49
Speaker 2: and you're very busy and you're very active, and you
26:50
Speaker 2: can get a drink of water and you go to
26:52
Speaker 2: work and you're not having anything to eat until two
26:54
Speaker 2: o'clock or later in the day. What do you think
26:56
Speaker 2: happens to the brain it malfunctions. This is where we
27:01
Speaker 2: get anxiety, we get overthinking, we get panic, we get
27:05
Speaker 2: low mood or irritability. Because it's just like driving your
27:09
Speaker 2: car with about three three miles left to get to
27:14
Speaker 2: the gas station and you've got ten miles to go.
27:16
Speaker 2: Your brain is going to alert you through mood, not
27:21
Speaker 2: necessarily through hunger. Why that is the hunger sometimes is
27:27
Speaker 2: the last stage effort when you're hungry. Your brain has
27:32
Speaker 2: probably been hungry about four to five hours before you
27:35
Speaker 2: feel that hunger pain. And if I think about it,
27:38
Speaker 2: you know, logically, when we go to sleep for seven
27:41
Speaker 2: or eight hours, that's really our time of you know,
27:46
Speaker 2: space to let everything kind of be sedentary and digest.
27:50
Speaker 2: It's it's where sometimes people when they say that they're
27:53
Speaker 2: going to go on a fast, we fast when we sleep.
27:57
Speaker 2: If you want to extend that fast, there's definitely some
27:59
Speaker 2: nutritional benefits people will talk about and things maybe on
28:02
Speaker 2: another show will share about fasting. It can be healthy
28:05
Speaker 2: to let the body process digest and relax. But if
28:08
Speaker 2: your brain woke you up every time it was empty
28:12
Speaker 2: and let you think you're hungry, you might not have
28:14
Speaker 2: a good night's sleep. So the brain will let you
28:16
Speaker 2: know through mood and behavior. And so if you're finding
28:19
Speaker 2: your little jittery, you're a little shaky, you're a little anxious,
28:23
Speaker 2: you're a little tense, or you start to get like
28:26
Speaker 2: quiet or sad, make sure that you're fueling your body. Now.
28:30
Speaker 2: The best things to fuel your body, we talk about
28:32
Speaker 2: this a lot too, is things that are lean and clean.
28:35
Speaker 2: So if you're trying to be effective during the day,
28:38
Speaker 2: I've got one one person recently who said, well, and
28:41
Speaker 2: they're very successful. And then when we dug down into
28:44
Speaker 2: what they actually eat, they'll get up at four or
28:47
Speaker 2: five am and they really won't eat literally until well
28:51
Speaker 2: after three pm, sometimes seven pm at night. To them,
28:55
Speaker 2: that angst and that hunger and that emotion is what
28:59
Speaker 2: drives them to feel like they're being successful. And hence
29:02
Speaker 2: that's when they came to me and they're like, I
29:04
Speaker 2: can't get my house clean, I can't focus, I can't
29:08
Speaker 2: stay organized. I'm even lead to work. And that's when
29:11
Speaker 2: we kind of put it all together. It starts with
29:13
Speaker 2: how you fuel your brain. Now, say you're eating well,
29:18
Speaker 2: you're sleeping well, and let's even say you're moving, you're
29:22
Speaker 2: moving well, you're exercising. Sometimes these thoughts are really hard
29:26
Speaker 2: to calm down and control, the overthinking, the repetitive thinking.
29:30
Speaker 2: And that's where we do different behavioral skills. And some
29:33
Speaker 2: of the behavioral skills that we work on is what
29:36
Speaker 2: are your stressors. Let's try to find ways to use
29:39
Speaker 2: a behavioral approach through different techniques. We talk about the
29:44
Speaker 2: vegus nerve. We talk about journaling. If you're finding that
29:48
Speaker 2: you're becoming overburdened or overridden with the inability to move forward,
29:53
Speaker 2: and one of your activities are more throughout the day,
29:56
Speaker 2: start tracking what is going on in your life the
30:00
Speaker 2: journal And people often struggle with well, I don't have time. Well,
30:04
Speaker 2: if you want to get to the root, right, it's
30:07
Speaker 2: a process of investigation. And I think a lot of
30:10
Speaker 2: times how many of us are so quick to say, yeah,
30:13
Speaker 2: this is wrong, that's wrong. I don't know. I'm going
30:15
Speaker 2: to have to go see somebody to help me out.
30:18
Speaker 2: You can, but we're going to sit there and we're
30:20
Speaker 2: going to break it down for you. So to help yourself,
30:23
Speaker 2: get a journal, and you know, there's fantastic journals. I
30:27
Speaker 2: have to give. You know, Amazon, anywhere you go Target,
30:30
Speaker 2: there's a lot of places they've already got journals with
30:33
Speaker 2: things kind of pre written in. It makes it really
30:36
Speaker 2: quick and easy to just start using some of the
30:39
Speaker 2: boxes to check off things. You know, how did my
30:42
Speaker 2: day go today? What things do I have to get
30:45
Speaker 2: done today? What did I forget? What do I have
30:48
Speaker 2: to remember to do tomorrow? Was my day stressful? What
30:51
Speaker 2: went well today?
30:52
Speaker 1: Right?
30:52
Speaker 2: So you get a little gratitude in there, But if
30:55
Speaker 2: you keep track, just do it for ten to fourteen days. Now,
31:00
Speaker 2: we all think we remember everything, but when you flip
31:03
Speaker 2: through the pages and you look back, you can go,
31:05
Speaker 2: you know, actually Tuesday and Wednesday are my most stressful days.
31:10
Speaker 2: Tuesday and Wednesday are my busiest days. Monday and Tuesday
31:14
Speaker 2: night I don't sleep very well. And then you can
31:17
Speaker 2: kind of track back from there and say, well, maybe
31:19
Speaker 2: it's because I'm worried about the day Tuesday and Wednesday.
31:23
Speaker 2: And then that's where you can look at, is there
31:25
Speaker 2: something I can move in my schedule? I have too
31:28
Speaker 2: much packed in one day, so use a journal as
31:30
Speaker 2: a way to break it down. The other thing you
31:33
Speaker 2: can do is to also look at how do I
31:36
Speaker 2: relax when I get stressed, when I start overthinking what
31:40
Speaker 2: happens next. How many of you, I'm sure some of
31:42
Speaker 2: you can probably attest. You go into a panic mode
31:45
Speaker 2: and maybe you start hyperventilating, you start sweating, you start
31:49
Speaker 2: feeling like you're going to pass out, because for whatever reason,
31:52
Speaker 2: all of these emotions and thoughts come to mind about
31:55
Speaker 2: oh my gosh, it's three o'clock and I have to
31:57
Speaker 2: do this, I have to stop here, I have to
31:58
Speaker 2: pick somebody up. The thoughts rush through your mind, and
32:01
Speaker 2: that's kind of like a panic mode. So be aware
32:04
Speaker 2: what's happening. First thing you want to do. We always
32:07
Speaker 2: go back to, you know, CPR training airway breathing circulation.
32:11
Speaker 2: So start taking some breaths, slow, deep breaths. Turn on
32:16
Speaker 2: some music. Maybe you're in the car and you're in traffic.
32:19
Speaker 2: You are not going to get where you need to
32:20
Speaker 2: get to. So instead of being in a panic breathe,
32:25
Speaker 2: maybe start singing some of the songs that are on
32:27
Speaker 2: the radio. That's actually a stimulant to calm the vegas nerve.
32:31
Speaker 2: So between the breathing and just centering yourself around where
32:34
Speaker 2: you are at the moment, let your thoughts, compress, don't
32:39
Speaker 2: continue to go oh my gosh, oh my gosh, what
32:41
Speaker 2: am I going to do? Kind of thing. So your journal,
32:44
Speaker 2: We work the vegas nerve, We breathe, we hum, we sing.
32:50
Speaker 2: I've taught folks before too. Tapping is one of the
32:53
Speaker 2: mechanisms that helps to reset your sympathetic nervous system. We
32:56
Speaker 2: often try to teach people to tap over the heart
32:59
Speaker 2: and you just tap, breathe, tap and breathe and you
33:01
Speaker 2: calm and you slow your breathing down. And a combination
33:04
Speaker 2: of physical movement like tapping your head and patting your belly.
33:08
Speaker 2: It's a way to reset. These are also activities that
33:12
Speaker 2: we teach people to do, especially when they're in a
33:14
Speaker 2: state of panic or trauma, or difficult and challenging situations
33:18
Speaker 2: of coming through a traumatic situation. We'll talk more about
33:22
Speaker 2: that in a different episode. But Justin's got a question too.
33:27
Speaker 2: What if it turns the brain off too much, or
33:30
Speaker 2: if it turns off at the wrong time. I'm not
33:34
Speaker 2: sure what turns off the brain, like using a Gabba
33:39
Speaker 2: supplement or using something that's helpful to get you go
33:42
Speaker 2: to sleep. We'll have to come back to that. And
33:44
Speaker 2: then what is a good morning carb to start your
33:47
Speaker 2: day with. I hate to say I'm not a big
33:49
Speaker 2: carb fan, although you could. You could have a banana,
33:52
Speaker 2: you know, fruits. Bananas, they're quick, they're fast their energy,
33:57
Speaker 2: but too much of them tends to, you know, convert
34:00
Speaker 2: over to just stored fats. So I generally tell people
34:04
Speaker 2: to do a very light protein. Protein bars are kind
34:08
Speaker 2: of heavy for some people. But protein drinks, there are
34:11
Speaker 2: so many of them out there now. I would say five, six,
34:15
Speaker 2: ten years ago, when people heard protein drinks, they're like, oh,
34:18
Speaker 2: they're heavy, they're chunky, they're chalky. The pre made ones
34:21
Speaker 2: didn't taste good if you haven't investigated and looked into
34:24
Speaker 2: some of the lighter cleaner proteins. I just grabbed one
34:28
Speaker 2: yesterday at our store here in Florida Publics and it
34:32
Speaker 2: was one of the best lighter cleaner proteins and it
34:35
Speaker 2: didn't even have whey or any milk in it. It was
34:38
Speaker 2: like it was a milk free protein drink. It was
34:41
Speaker 2: really good. And then there's also some really good protein drinks.
34:44
Speaker 2: My favorite stores nutri Shop. It's nutr I Shop. I
34:50
Speaker 2: might even have those folks on I think for a
34:52
Speaker 2: subsequent show because I really like the way their products
34:56
Speaker 2: are created, and generally you can mix them up in water.
34:59
Speaker 2: You don't have to have a lender. That's the other thing.
35:01
Speaker 2: If it's not quick, fast, easy and convenient, how many
35:05
Speaker 2: of you are going to stick to it? I have
35:07
Speaker 2: learned probably the last six or seven years. I pretty
35:10
Speaker 2: much travel everywhere in my day to day work, and
35:14
Speaker 2: you know, in my work setting around home or when
35:17
Speaker 2: I go to the offices, I am bringing a really
35:19
Speaker 2: cute cooler of protein drink, branch chain amino acids, my
35:25
Speaker 2: vitamins that I take throughout the day, protein bars, and
35:28
Speaker 2: a couple of other healthy snacks or stuff for lunch.
35:31
Speaker 2: I don't particularly order out that day, but I always
35:35
Speaker 2: have a toolkit of you know, protein type snacks and
35:39
Speaker 2: drinks or branch chain amino acids. Because when you are
35:43
Speaker 2: on the go, what's the first thing that you're going
35:46
Speaker 2: to grab? A bag of chips, a candy bar, you know,
35:51
Speaker 2: a fast food get in the line. You know you're
35:54
Speaker 2: going to go to Wendy's, you might go to Chipolte,
35:56
Speaker 2: you might go somewhere, And all of these food are
36:00
Speaker 2: heavier than really what we need, and they do taste
36:03
Speaker 2: really good. Some of them. I have to say, I
36:04
Speaker 2: hadn't had taco Bell for I don't know, probably six
36:07
Speaker 2: months or more, and I went and got Taco Bell
36:10
Speaker 2: one night last week and it tasted so good and
36:13
Speaker 2: then it just sat there and I had enjoyed it,
36:16
Speaker 2: so you know, it was a meal done and gone.
36:18
Speaker 2: But I couldn't imagine doing that every day. It really
36:22
Speaker 2: cloud your mind. When you have those heavy processed foods
36:24
Speaker 2: that are loaded, loaded with chemicals and fillers, you know
36:28
Speaker 2: they're not They're just not the best to optimize brain.
36:31
Speaker 2: So keep that in mind. But for morning stuff, I
36:34
Speaker 2: would definitely say, you know, you could have a mix
36:37
Speaker 2: of fruit, you could have yogurt. Some people like oatmeal,
36:40
Speaker 2: but I do find a lot of people tell me
36:42
Speaker 2: and you know, I don't do I used to do oatmeal,
36:45
Speaker 2: but oatmeal is a little heavy. But if you like it,
36:48
Speaker 2: it's not a bad one to have. But you got
36:50
Speaker 2: to get a little something in the tank. And so
36:53
Speaker 2: I always pushed to do something that's liquid because people
36:57
Speaker 2: tolerate it better. And especially if you're taking vitamins, you know,
37:00
Speaker 2: those be complex are great for anxiety. If you find
37:04
Speaker 2: that you get stressed, tense and anxious, anxious during the morning.
37:09
Speaker 2: The bee complex is great, but it is also going
37:11
Speaker 2: to probably make you feel a little nauseated, and so
37:15
Speaker 2: you can offset that by drinking your be complex with
37:18
Speaker 2: a with a protein drink or some branch chain aminos.
37:22
Speaker 2: I'm gonna guess what Justin was referring to. You know,
37:25
Speaker 2: if you turn the brain off, or if you turn
37:27
Speaker 2: it off at the wrong time, that would tell me
37:32
Speaker 2: that your sleep wake cycle is just out of sync,
37:37
Speaker 2: meaning you might be laying around or sleeping or trying
37:41
Speaker 2: to go to sleep for too many hours at a time.
37:44
Speaker 2: Or if you cannot sleep and there's something sort of
37:48
Speaker 2: organic or chemically going on and you're just finding that
37:51
Speaker 2: you cannot shut your brain off and you're laying there awaken,
37:54
Speaker 2: there's really no no reason. You kind of have to
37:59
Speaker 2: go with it, you know, and maybe you just require
38:02
Speaker 2: less sleep. But don't forget look at what you're putting
38:05
Speaker 2: in your body before you try to go to sleep.
38:08
Speaker 2: If you had a late night snack or a meal,
38:11
Speaker 2: it's generally a little harder to get into a good
38:14
Speaker 2: sound sleep, or you may toss and turn because it
38:18
Speaker 2: feels fairly uncomfortable. You've got a full stomach, a full belly,
38:21
Speaker 2: and if you do go to bed and go to sleep,
38:24
Speaker 2: you probably will have some crazy dreams, maybe even nightmares
38:28
Speaker 2: if you've got food in your belly. Because your body's digesting,
38:32
Speaker 2: it's releasing secretions and hormones. It just offsets that rem
38:36
Speaker 2: sleep and some of the dreams might be pretty exciting.
38:39
Speaker 2: But you cannot predict what you're going to dream about generally,
38:41
Speaker 2: so I'll leave that for you there. But again, it's
38:47
Speaker 2: the importance of knowing how much movement your body requires, too,
38:53
Speaker 2: because I think sometimes folks also get a little worried
38:55
Speaker 2: when I say, well, you've got to move every day.
38:58
Speaker 2: Everybody's at a different level, a different pace. But you
39:02
Speaker 2: do need to try to keep your body stretched and balanced.
39:06
Speaker 2: And when you stretch, I mean, just do it. If
39:08
Speaker 2: you're sitting and you're not driving, and you stretch and
39:10
Speaker 2: reach your arms overhead and kind of go side to side,
39:13
Speaker 2: do you feel a little released, Like I always feel
39:15
Speaker 2: a little rush. First of all, you get the blood moving,
39:18
Speaker 2: because the blood's now trying to respond. Because when you move,
39:21
Speaker 2: that's going to get your heart pumping. It shouldn't send
39:24
Speaker 2: you into a full blown sweat. But when you move,
39:26
Speaker 2: you like your body stimulated. When you stimulate the body,
39:30
Speaker 2: your body has actionable mechanical responses, and those responses you
39:38
Speaker 2: want to have. How many of you sit at a
39:40
Speaker 2: desk or drive all day? You know, it gets monotonous.
39:43
Speaker 2: You get tight, you get fatigued, you get tired. When
39:46
Speaker 2: you get up, you get out of the car, you
39:47
Speaker 2: get out of your chair. Don't you feel a little release. Well,
39:51
Speaker 2: that's why you need to move your body. And this
39:54
Speaker 2: is all so important to why we're here today. Your
39:58
Speaker 2: mental health. Your brain. You know, when I was little,
40:01
Speaker 2: they had that commercial about the egg and the frying
40:04
Speaker 2: pan and it's your brain. And then they crack the
40:09
Speaker 2: egg and it starts to bubble up to be fried,
40:12
Speaker 2: and it says, this is your brain on drugs, And
40:15
Speaker 2: so you see the egg. Right. Well, if you take
40:18
Speaker 2: your brain and you drop it in a bad situation
40:21
Speaker 2: and you don't nurture it, what's going to happen to
40:24
Speaker 2: your brain. It's going to short circuit, It's going to
40:27
Speaker 2: not work for you. It's going to give you things
40:29
Speaker 2: like stress, panic, worry, thinking, thinking, thinking, And generally we
40:38
Speaker 2: can handle some of these things just by doing some
40:40
Speaker 2: of the things I've shared. Now, when it's not handled
40:43
Speaker 2: and when you are out of ideas and resources from
40:46
Speaker 2: some of the stuff I've shared, you need to get
40:49
Speaker 2: somebody to kind of help you along. And it could
40:51
Speaker 2: be maybe there's something that has happened in your life,
40:54
Speaker 2: maybe there's triggers, and that kind of takes us into
40:57
Speaker 2: the world of psychiatry, and psychiatry is a place where
41:00
Speaker 2: people are trained. You know, between psychiatry therapy. We can
41:05
Speaker 2: help you through after you get yourself squared away with nutrition,
41:10
Speaker 2: sleep and activity. That's the foundation. Because it's just like
41:14
Speaker 2: your car. Do you ever take it in for a
41:15
Speaker 2: tune up when you know you've got enough gas in
41:18
Speaker 2: the tank, your oil filter is checked and your oil
41:21
Speaker 2: level is right, and you've got enough window washer in
41:24
Speaker 2: your car. That's a private joke for my husband because
41:28
Speaker 2: I was without window washer fluid for about two weeks
41:32
Speaker 2: and it got so bad. I'm like, I've got to
41:34
Speaker 2: get wash r fluid in and we put some in
41:36
Speaker 2: last night. But like, that's the thing. If I took
41:38
Speaker 2: care of my brain the way I take care of
41:40
Speaker 2: my car, sometimes, man, I would be out of gas,
41:43
Speaker 2: I'd be out of window washer fluid. My tires would
41:46
Speaker 2: probably be bald oil changes because I don't take care
41:51
Speaker 2: of my car the way I take care of my brain. Now,
41:53
Speaker 2: many of you probably take care of your car better
41:57
Speaker 2: than you take care of your brain and your mental health.
41:59
Speaker 2: And that that's why it's so important that you really
42:02
Speaker 2: do an investigation on you and start writing down some
42:06
Speaker 2: things in a journal so you can start saying, hey,
42:10
Speaker 2: let me look back these last couple of days, let
42:12
Speaker 2: me look back what is it now? You may not
42:14
Speaker 2: need to write down if you know there's there's some
42:18
Speaker 2: genuinely difficult things going on in your life, and that's
42:21
Speaker 2: that's also an acute situation. And for acute situations, you know,
42:27
Speaker 2: those are handled a little bit more aggressively. And I
42:30
Speaker 2: say that because if you had a loss of a
42:31
Speaker 2: loved one or a pet, or you know your car's
42:35
Speaker 2: out of commission, you don't know how you're going to
42:36
Speaker 2: get to work, Maybe your job's in jeopardy and you're
42:40
Speaker 2: you're like, what am I going to do? Or you're
42:41
Speaker 2: in a bad situation at work or home, and you
42:44
Speaker 2: know you need to make a change. Okay, that's when
42:47
Speaker 2: we've got to get the resources, and we've got to
42:48
Speaker 2: get fueled and refueled. And this is why you need
42:51
Speaker 2: to fuel your body. You need to try to get
42:53
Speaker 2: yourself some good rest. And if you can't take control
42:57
Speaker 2: of the situation right because anybody who's been tuning in
43:01
Speaker 2: you know what I tell y'all. And of course this
43:04
Speaker 2: is for you to answer, because I know you can't
43:06
Speaker 2: jump on here. But what are the things you can control?
43:10
Speaker 2: Really you yourself and the actions that you take. Beyond that,
43:14
Speaker 2: Mostly everything else in your day, in your life is
43:17
Speaker 2: not really in your full control. Things come into play.
43:21
Speaker 2: So if you can control what you put in your body,
43:24
Speaker 2: start hydrating, start getting some little bits of protein. If
43:28
Speaker 2: you are in a crisis situation, the best thing you
43:31
Speaker 2: can do for yourself is just stay calm, fuel hydrate,
43:37
Speaker 2: try to get rest when and where you can, even
43:39
Speaker 2: if it's some little bits. Write down some of your
43:42
Speaker 2: stressors so you can take it from your brain to
43:44
Speaker 2: a piece of paper that really does help. And then
43:47
Speaker 2: reach out, reach out to a therapist. There's lots of
43:51
Speaker 2: great websites out there. We can put you in touch
43:53
Speaker 2: with folks across the country that can help you. Mental
43:57
Speaker 2: wellness is critical. It's equally, if not more important than
44:03
Speaker 2: your physical condition. And I say that because many people
44:08
Speaker 2: can work and survive overcoming physical limitations. But if you
44:13
Speaker 2: don't have your mental wellness, your mental health, you're really
44:16
Speaker 2: at a loss at a crossroads. And for today, you know,
44:19
Speaker 2: I really wanted to get into that idea of understanding
44:23
Speaker 2: it's okay to not be the same as anybody else.
44:26
Speaker 2: I encourage you all to take a look at that
44:29
Speaker 2: documentary Spellers. It definitely brought some tears to my eyes,
44:33
Speaker 2: and I want you to be aware of how people respond,
44:36
Speaker 2: think and act maybe differently from you, but it's not
44:40
Speaker 2: that they're not intelligent. It's not that they don't have
44:42
Speaker 2: things going on. And what a beautiful way to connect
44:45
Speaker 2: when you're able to learn a different language. You know,
44:48
Speaker 2: we've got sign language. Sign language is a great motor
44:51
Speaker 2: way to coordinate when you can't physically speak. But people
44:54
Speaker 2: that speak and sign, they're not cognitively deficit. It's a
44:59
Speaker 2: physical deficit of hearing, which is sensory. But it's more
45:03
Speaker 2: of a physical hearing issue. But they're smart. So we
45:06
Speaker 2: have sign language. But now with autism, we can use
45:09
Speaker 2: a spelling mechanism and we can learn and hear and
45:12
Speaker 2: communicate with folks that are on that autism spectrum, which
45:15
Speaker 2: I think is just phenomenal. So I want you all
45:17
Speaker 2: to take a look at that if you can. It's
45:19
Speaker 2: on YouTube and the documentary is called Spellers. Please make
45:22
Speaker 2: sure you tune in to Betrayal Project USA dot org.
45:28
Speaker 2: There is so much information on that website you will
45:31
Speaker 2: be not only amazed, but hopefully it will help you
45:33
Speaker 2: or someone that you know that is just struggling with
45:36
Speaker 2: trying to understand something that may have happened to a
45:38
Speaker 2: loved one in a hospital and to get involved if
45:41
Speaker 2: you want to learn and do more about it. There
45:45
Speaker 2: was a couple quick questions. Just peanut butter count is protein?
45:48
Speaker 2: Absolutely protein? I would say for peanut butter, try to
45:52
Speaker 2: have it on like a celery stick or a carrot,
45:54
Speaker 2: unless you're not worried about starches and carbohydrates, because if
45:58
Speaker 2: you have peanut butter sandwiches, the bread can still add
46:01
Speaker 2: some weight too. But protein is fantastic by peanut butter.
46:05
Speaker 2: And then the last question, I guess you mentioned things
46:09
Speaker 2: that could shut off your brain. What happens if it
46:11
Speaker 2: shut off your brain at the wrong times instead of
46:13
Speaker 2: when you want to calm you down. So The only
46:15
Speaker 2: thing I can tell you about shutting it down at
46:17
Speaker 2: wrong times is you have to work on learning you.
46:21
Speaker 2: So if you know something it is not working correctly,
46:25
Speaker 2: start with jotting down the times when it doesn't seem
46:28
Speaker 2: to be working for you, and then go back to
46:30
Speaker 2: the first couple of things we talked about. Are you
46:32
Speaker 2: getting enough rest, are you able to get enough hydration
46:35
Speaker 2: and nutrition and protein? And if any one of those
46:38
Speaker 2: areas is deficient. As you fix those three areas, maybe
46:42
Speaker 2: you're having more success with not having your brain turn
46:45
Speaker 2: off when you don't want it to. There's lots of
46:48
Speaker 2: great supplements. We'll talk about that probably in another show,
46:50
Speaker 2: but instead of saying if your brain's not functioning and
46:53
Speaker 2: it's shutting down, there's things like rodeola American gin sing.
46:58
Speaker 2: There's a great supplement I love ooritate. Talked about that
47:01
Speaker 2: in other shows. It's not the medicine, but lithium ooritate
47:05
Speaker 2: American gen seeing. There's a couple of other really natural
47:08
Speaker 2: organic ways to kind of get some cognitive focus in.
47:11
Speaker 2: So we'll talk about that in coming shows. But I
47:15
Speaker 2: just want to make sure you guys just understand it's
47:19
Speaker 2: okay to find that you have mental concepts that aren't
47:24
Speaker 2: working well for you, we have to learn how to
47:26
Speaker 2: reset them. And so if you reset them by writing
47:29
Speaker 2: down what your challenges are, focusing on some better nutrition,
47:33
Speaker 2: focusing on getting a better sleep wake cycle, and focus
47:36
Speaker 2: on physical movement, you're going to start to identify what
47:40
Speaker 2: really works for you to keep your brain sharp and
47:43
Speaker 2: in tune. And we'll have lots more of you guys
47:46
Speaker 2: next week, but I just wanted to make sure that
47:48
Speaker 2: you guys knew. April nineteenth to the twenty fifth National
47:52
Speaker 2: Victims Awareness Month. It was put in place by President
47:55
Speaker 2: Reagan many many years ago, and it's to recognize those
47:59
Speaker 2: who have passed or died the surviving family members, to
48:04
Speaker 2: honor and recognize people who have died in tragedy. And
48:07
Speaker 2: so that's what we want to recognize with them, with
48:10
Speaker 2: all of our fallen folks, and there's many of them.
48:14
Speaker 2: So I want to thank everybody who's here. Lots of
48:17
Speaker 2: great questions. We're here every Thursday, three pm Eastern, and
48:22
Speaker 2: if you do have questions, you can always reach out
48:24
Speaker 2: to us at Magnolia the letterb Wellness dot com and
48:29
Speaker 2: our number it's behind me. It's nine oh four three
48:32
Speaker 2: seven seven, one, one, nine six. You can text us questions.
48:36
Speaker 2: We can help you here and across the country to
48:38
Speaker 2: help you with you need a provider or therapists wherever
48:42
Speaker 2: you might be, but take care of your brain. It
48:44
Speaker 2: will serve you well and good mental wellness and health
48:47
Speaker 2: to all of you. Have a wonderful rest of your
48:49
Speaker 2: week and a great weekend. Talk to y'all soon, and
49:02
Speaker 2: and