Latest / Wellness Uncensored / Guard Your Heart- stress supplements toxins

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Guard Your Heart- stress supplements toxins · Wellness Uncensored

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Speaker 1: Any health related information on the following show provides general
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Speaker 1: information only. Content presented on any show by any host
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Speaker 1: or guest should not be substituted for a doctor's advice.
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Speaker 1: Always consult your physician before beginning any new diet, exercise,
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Speaker 1: or treatment program.
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Speaker 2: Wow, Hey, good afternoon, and welcome back to another episode
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Speaker 2: of Wellness Uncensored. I am your host. My name is
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Speaker 2: doctor Patty G. I'm a psychiatric nurse practitioner and always
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Speaker 2: excited to be here with you live on our episodes
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Speaker 2: talking about mental health and wellness. Every week we try
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Speaker 2: to bring you different helpful tips to try to really
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Speaker 2: strengthen your mind, give you the ability to optimize and
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Speaker 2: maximize as best you can this crazy world, these crazy times.
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Speaker 2: And today we are actually going to be here to
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Speaker 2: talk a little bit about February Heart Month. And I
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Speaker 2: think a lot of us we go into heart month
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Speaker 2: thinking about, well, that could never happen to me, right,
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Speaker 2: It's always somebody else who has a heart attack or
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Speaker 2: stress or cardiac issues or whatever. But I'm here to
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Speaker 2: tell you never You never know. So along with all
1:24
Speaker 2: the things that happen out there in the world that
1:27
Speaker 2: can be stressful and thought provoking and even just where
1:32
Speaker 2: you are. It may not even be with the events
1:34
Speaker 2: of what's going on in the world, but just in
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Speaker 2: your daily life, different things happen come your way. You
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Speaker 2: just never know. And I had a patient today. She
1:43
Speaker 2: shared a story and she was, well, I'm no longer
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Speaker 2: stressed and worried about all the things that she had
1:48
Speaker 2: been stressed and worried about for probably two years. Now.
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Speaker 2: She had a tragedy. We've been working through a lot
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Speaker 2: of things with sadness and depression, and now she had
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Speaker 2: a whole new bucket of things to work on because
2:01
Speaker 2: she decided to take herself down the road to do
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Speaker 2: something different. And imagine, I think she's like forty seven.
2:08
Speaker 2: She went down the road her and her husband travel
2:10
Speaker 2: and one side of the line marijuana is legal, the
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Speaker 2: other side it's not. And she thought she would get
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Speaker 2: herself some gummies. They saw her go into the store,
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Speaker 2: and they followed her, watched or go out of the store,
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Speaker 2: and she crossed the state line. She got herself handcuffed
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Speaker 2: and arrested. Now, no judgment, you know, I'm not advocating
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Speaker 2: the use or misuse or abuse of anything, but her
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Speaker 2: mind shifted from all the things that she would spend
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Speaker 2: hours thinking about the Shutakota woodas and the focus of
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Speaker 2: her life for the last two years has been how
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Speaker 2: to get over the grief and the loss of her son,
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Speaker 2: And now today she's shifted to I have a court
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Speaker 2: date in March. So it's just funny in the blink
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Speaker 2: of an eye, how your priorities can change. So that
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Speaker 2: being said, today I wanted to talk to you about
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Speaker 2: things how to refocus and how to think about ways
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Speaker 2: to strengthen and really optimize your health through your heart.
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Speaker 2: One of the first most paramount ways is what have
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Speaker 2: you all been doing or started to do as far
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Speaker 2: as health and nutrition exercise? You know, a lot of
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Speaker 2: people started out January gung ho, A lot of you
3:22
Speaker 2: have clogged up my orange theory. I've had to get
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Speaker 2: on the wait list because if I don't book fast
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Speaker 2: enough days before class, we can't get in. So I've
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Speaker 2: since worked through all that. But what are you doing
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Speaker 2: for your cardiovascular system? And maybe you've never thought about it,
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Speaker 2: but I often have folks and maybe you're in that category.
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Speaker 2: Maybe you're not, but you feel okay, you feel young,
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Speaker 2: you feel active. I can't tell you how many people
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Speaker 2: tell me. They have they've got a busy physical job. Okay,
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Speaker 2: and busy physical jobs are great, But if you're in
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Speaker 2: a busy physical job, as I watch our mailman go by,
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Speaker 2: you can be active, but you are focused on what
4:04
Speaker 2: you're doing. And chances are if you're active, you may
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Speaker 2: not well. You may be sweating, but you're not getting
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Speaker 2: to sixty five percent or greater of your maximal heart capacity.
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Speaker 2: And so when you are not working that heart muscle
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Speaker 2: it is well. It is the most important muscle in
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Speaker 2: your body. It's a muscle that needs to be exercised.
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Speaker 2: And you know, February is no exception exception since we
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Speaker 2: talk about heart month, But what have you done to
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Speaker 2: exercise your heart? So we're going to talk a little
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Speaker 2: bit about exercising your heart, fueling your heart, and how
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Speaker 2: to relax your heart with good mental health tips of
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Speaker 2: how to stay calmer and more relaxed. We're going to
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Speaker 2: talk about some supplements and a couple of different things.
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Speaker 2: But with working out and exercise, it's very difficult to
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Speaker 2: go from zero to sixty I get that, But what
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Speaker 2: can you do that's in your comfort zone? You know,
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Speaker 2: I have folks that will sign up for the gym,
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Speaker 2: and they'll ever go to the gym, But you don't
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Speaker 2: necessarily need to go to the gym. I will say
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Speaker 2: that our friends here on YouTube websites have amazing videos
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Speaker 2: that you can actually click on. Go into the search
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Speaker 2: box and just click on stretch videos, or a workout video,
5:19
Speaker 2: or yoga video, or men's health, men's videos, girl's health,
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Speaker 2: girls videos. Chair aerobics. You can actually do aerobics in
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Speaker 2: the chair. You need to be moving in a way
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Speaker 2: that you get your heart rate elevated and you sustain
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Speaker 2: it for at a minimum. And when I say a minimum,
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Speaker 2: twelve minutes, just it's the very bare scratch minimum, and
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Speaker 2: you probably should be doing that nearly every day of
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Speaker 2: the week. But if you can really get your heart
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Speaker 2: rate elevated and sustained at a comfortable level, you're sweat
5:49
Speaker 2: and you're breathing heavy, you can have conversation. You could
5:52
Speaker 2: be walking with weights in your hand, and you can
5:56
Speaker 2: be getting a good cardioac cardiac cardiovascular workout. You need
6:00
Speaker 2: to take twenty minutes of your day every day to
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Speaker 2: do something physical. It's that important. I truly believe, and
6:07
Speaker 2: you know we've talked about this the whole evolution of
6:10
Speaker 2: this show. Had I not spent time working out my
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Speaker 2: heart my cardiovascular system before I got COVID, I'm not
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Speaker 2: sure I would have been able to work it out,
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Speaker 2: to fix it, to get better, and to be here today.
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Speaker 2: So don't wait till you need it. It's one of
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Speaker 2: those things. Make your heart part of your healthy insurance policy.
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Speaker 2: And here's the benefits. Right, maybe you do, maybe you
6:32
Speaker 2: don't know that. When you work out your heart and
6:35
Speaker 2: you get that heart rate elevated, your brain now goes
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Speaker 2: to work. And what do we talk about here week
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Speaker 2: after week is about how to lift your mood, how
6:44
Speaker 2: to shake depression, how to shake anxiety, how to calm OCD.
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Speaker 2: So if you elevate your heart rate, you start pushing
6:52
Speaker 2: out dopamine and some serotonin and it feels good. Those are
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Speaker 2: what we call endorphins. And in doing so, it's so
7:00
Speaker 2: important because now your brain feels good, your mood, your
7:04
Speaker 2: body chemistry feels good, and that lovely little muscle, your heart,
7:09
Speaker 2: is now helping and exercising. And then when you stop
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Speaker 2: your exercise, of course the heart echoes down. The heart
7:15
Speaker 2: it goes back to the normal size, and your blood
7:17
Speaker 2: flow is good. It's normal and it can actually help
7:21
Speaker 2: to lower your resting heart rate. So if you're somebody
7:26
Speaker 2: who generally walks around you work, you're busy, you name it.
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Speaker 2: Whatever your stressors are, your busyness in life, and your
7:33
Speaker 2: resting heart rates. Between seventy five and ninety five, your
7:36
Speaker 2: heart's probably not in the best shape. It could be
7:38
Speaker 2: seventy five, give or take. But if it's anything over
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Speaker 2: seventy five, your heart is working, which means it's not
7:45
Speaker 2: as efficient. If it's at that higher resting heart rate.
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Speaker 2: It means as you are sitting in your desk at work,
7:53
Speaker 2: sitting watching TV, and you have a pulse of eighty
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Speaker 2: eighty five eighty seven, your heart is going like this
8:03
Speaker 2: just to get enough blood to your brain, because if
8:06
Speaker 2: you don't have blood to the brain, memory, cognition, all
8:10
Speaker 2: kinds of things right, just for communication, poor function. So
8:14
Speaker 2: they're all interrelated and so it's super important. The other thing,
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Speaker 2: when your heart rates elevated and you're looking around and
8:21
Speaker 2: you're not real active, very good chance your heart's working
8:25
Speaker 2: harder because you're not hydrated. So fuel and fluid go
8:32
Speaker 2: hand in hand. That's why I always talk about proteins
8:34
Speaker 2: branch chain amino acids. Now, Becca's got a question. Does
8:38
Speaker 2: it matter the time of day and how you do
8:40
Speaker 2: it as far as working out, really not too much.
8:44
Speaker 2: There's different schools of thought on the time of day
8:48
Speaker 2: and how you do it. But some people are more
8:51
Speaker 2: of an evening or a nighttime person. So if you
8:54
Speaker 2: find you can get into a routine and you get up,
8:56
Speaker 2: you get the day going, you go to work, you
8:58
Speaker 2: come home, you have dinner, and you give yourself a
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Speaker 2: little you know, maybe an hour break after you eat,
9:02
Speaker 2: and then you can really crank it out for twenty
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Speaker 2: thirty or forty minutes. That's a good time to work out.
9:08
Speaker 2: Many people find that if they do something physically active,
9:10
Speaker 2: it really calms their brain and they'll sleep better. Now
9:14
Speaker 2: there are people to find that that's too stimulating and
9:17
Speaker 2: they have trouble sleeping. So you have to find which
9:20
Speaker 2: time of day works best for you. Myself, I was
9:24
Speaker 2: never really a morning person, but the older I got,
9:26
Speaker 2: the more I found morning workouts were better for me. However,
9:30
Speaker 2: crack of dawn workouts it was just way too early.
9:33
Speaker 2: The earliest I would go to the gym is maybe
9:35
Speaker 2: seven thirty, maybe eight o'clock. Well, I've had a new
9:38
Speaker 2: dawn of awakening because sometimes they send me patients at
9:41
Speaker 2: oh seven or seven o'clock in the morning, and in
9:46
Speaker 2: order to stress bust my day, I will beat the
9:49
Speaker 2: patients and I will go do a workout before I
9:52
Speaker 2: have my first patient. And I have found that it
9:56
Speaker 2: really sets the tone of my day. It puts me
9:58
Speaker 2: in a good mood. It already makes me feel like
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Speaker 2: if I'm sure many of you exercise, and if you don't,
10:03
Speaker 2: February is the time to start. But when you work out,
10:07
Speaker 2: after the workout, you tend to feel a little invigorated.
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Speaker 2: Sometimes people do after a couple of hours, feel like
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Speaker 2: the workout makes them kind of feel like, ooh, I'm
10:16
Speaker 2: going to take a little rest. I'm going to put
10:17
Speaker 2: my feet up. That's why a lot of people do
10:19
Speaker 2: like to work out in the evening and then they
10:21
Speaker 2: come home, they rest for a minute, they go to bed.
10:23
Speaker 2: But if you can start your morning and get a
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Speaker 2: good early morning workout in, it really sets the tone
10:29
Speaker 2: for the day. It gets those neurotransmitters firing, it gets
10:31
Speaker 2: all kinds of things moving and grooving, and it's a
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Speaker 2: great way, especially people who have a busy day and
10:38
Speaker 2: you never know what the end of the day looks like.
10:40
Speaker 2: If you can do what you want at the beginning
10:42
Speaker 2: of the day, then who cares how the rest of
10:45
Speaker 2: the day goes in terms of if you get done
10:47
Speaker 2: at five or five thirty or six, where you are
10:50
Speaker 2: done work and then you've got to take care of
10:52
Speaker 2: the kids and the house and the cooking and everything.
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Speaker 2: At least you got your workout in. And I have
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Speaker 2: some moms who really, there's so much better than me.
11:00
Speaker 2: I'll get up at four or four thirty into a
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Speaker 2: five o'clock workout. You're one of those people. I'm in awe.
11:06
Speaker 2: I don't have to get up and take kids and
11:07
Speaker 2: do all that stuff, and I just cannot get my
11:09
Speaker 2: eyeballs open and my head off the pillow at four
11:12
Speaker 2: or four thirty in the morning. Getting up and doing
11:14
Speaker 2: the six am class is more of a They're not
11:17
Speaker 2: going to take my free time away, So I'm motivated
11:20
Speaker 2: to go, but I am a little tired. So good
11:23
Speaker 2: cardiovascular workouts are really super important. And again, I have
11:27
Speaker 2: a lot of folks that have recently started to go
11:29
Speaker 2: to places like Orange Theory, you know, Planet Fitness, maybe
11:33
Speaker 2: some f forty five's or some of the busy body
11:36
Speaker 2: gyms and things like that, cross training, you know, whatever,
11:39
Speaker 2: you whatever you prefer, and they tell me it's it's hard,
11:44
Speaker 2: and anything that you do that's worth the effort. You've
11:47
Speaker 2: got to put your you've got to put your you know,
11:50
Speaker 2: your mind to it and get started. Don't worry about
11:53
Speaker 2: if it's hard in the beginning, if you're sore in
11:56
Speaker 2: the beginning, after the first two weeks, you will fall
12:00
Speaker 2: into a routine. You'll definitely fall into a routine. But
12:03
Speaker 2: movement is the key. That's the first thing I want
12:05
Speaker 2: to talk to you about, because we always talk about muscle.
12:08
Speaker 2: You know, muscle and movement and time is muscle movement,
12:12
Speaker 2: and we want to keep the muscle active. But also too,
12:16
Speaker 2: it stimulates these neurotransmitters that really help to invigorate your brain.
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Speaker 2: So if you're struggling with my favorite I can't concentrate,
12:24
Speaker 2: I can't focus, I'm having trouble with your memory. Perhaps
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Speaker 2: I need and you fill in the blanks whatever you
12:30
Speaker 2: think you need. Let's start with the foundational stuff. Let's
12:34
Speaker 2: start with movement exercise. Let's fuel our body. We get
12:39
Speaker 2: some protein drinks in, we get some branch chain amino
12:42
Speaker 2: acids in the other thing. Since it's heart month, I
12:45
Speaker 2: wanted to start off with oh Mega threes, and if
12:48
Speaker 2: you can't see my screen, Omega threes. I happen to
12:52
Speaker 2: particularly like this brand. It's called Barlens b A R
12:56
Speaker 2: L e a NS. Barlens has a bunch of different ones.
13:00
Speaker 2: The Omega three is what you're looking for. They've got
13:02
Speaker 2: Omega nine and all these other things. But it's the
13:05
Speaker 2: first Omega three that I've found that I like the
13:08
Speaker 2: taste of. Because it's a liquid and you can get BlackBerry.
13:12
Speaker 2: I've got. The one I was sharing with you guys
13:14
Speaker 2: is lemon lime. You can get all different flavors. I
13:17
Speaker 2: think it's key lime pie. Actually it is. It's key
13:19
Speaker 2: lime pie. I have strawberry banana and it doesn't taste
13:23
Speaker 2: like fish oil. And sometimes it tastes so good I'll
13:25
Speaker 2: take two scoops or two spoonfuls instead of one. But
13:28
Speaker 2: it's so good those Omega threes. That fish oil is
13:31
Speaker 2: so good for your cardiovascular help. Got to get it.
13:35
Speaker 2: You generally put it in the fridge, keeps it cool
13:37
Speaker 2: and keeps it activated. And there's no sugar in it,
13:41
Speaker 2: even though it tastes good, so it's a positive flavorful taste.
13:46
Speaker 2: And so if you hate those giant capsules of Omega threes,
13:49
Speaker 2: get the Barleans liquid. When I first started buying them,
13:52
Speaker 2: and it wasn't a big deal, they were like thirteen
13:55
Speaker 2: dollars for the whole bottle. Now, unfortunately mass marketing now
14:00
Speaker 2: it's like twenty nine dollars a bottle. But it does
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Speaker 2: last to a good period of time and it's way
14:04
Speaker 2: better than taking the capsules. So Omega three's for heart
14:08
Speaker 2: month or something good that you should add to your diet.
14:10
Speaker 2: There's lots of great supplements, and I think sometimes there's
14:13
Speaker 2: so many good supplements. We'll be talking about a few
14:16
Speaker 2: more over the coming weeks. But one a oother ones
14:19
Speaker 2: I want to mention is coenzyme q ten. Coenzyme q
14:22
Speaker 2: ten's an antioxidant and it supports energy production, but it's
14:25
Speaker 2: really good for the heart muscle and if you happen
14:29
Speaker 2: to be taking one of those statin drugs, which I'm
14:32
Speaker 2: not going to talk about them today, but I always
14:34
Speaker 2: find that we got to take supplements to improve things
14:38
Speaker 2: that sometimes the statins give negative effects. Definitely, make sure
14:41
Speaker 2: you get yourself some co coenzyme co Q ten. Coenzyme
14:46
Speaker 2: Q ten. Magnesium is great as well, and magnesium is
14:51
Speaker 2: an overall general good mineral to use because magnesium will
14:56
Speaker 2: kind of relax you. It doesn't make you sleepy unless
14:59
Speaker 2: you use a higher concentration. Some people use magnesium for
15:02
Speaker 2: sleep at night, but you can take a little magnesium
15:05
Speaker 2: during the day and it's just good for circulation. It's
15:08
Speaker 2: great for the body, and it's definitely something that can
15:10
Speaker 2: really help you out. B vitamins. I didn't bring my
15:13
Speaker 2: sample of bees, but B complex all those B vitamins
15:17
Speaker 2: are so good for neurotransmitter movement, neurotransmitter release. A lot
15:24
Speaker 2: of times, they can help kind of calm you down,
15:27
Speaker 2: and they help keep a lot of the inflammation and
15:30
Speaker 2: the toxins away. But B vitamins are good for energy.
15:33
Speaker 2: So if you take your Omega threees in the morning,
15:35
Speaker 2: you take your B complex to take your coke U ten,
15:38
Speaker 2: you're setting yourself up for some heart success that day.
15:42
Speaker 2: And like anything, you know, these need to be taken
15:44
Speaker 2: over time, so you can't just take it one and done.
15:47
Speaker 2: You can't take it once a day. You definitely want
15:50
Speaker 2: to try to make sure you get into the habit
15:52
Speaker 2: of taking them. There's some other interesting random stuff out there,
15:57
Speaker 2: but like the red uas red yeast is not something
16:02
Speaker 2: that I make it part of my routine daily, but
16:03
Speaker 2: I've tried it and it's supposed to be really good
16:05
Speaker 2: for keeping your cholesterol low. I prefer that over a statin.
16:10
Speaker 2: But you know, you do what's what's good for you
16:13
Speaker 2: and always run these things through. Especially I recommend functional
16:18
Speaker 2: medicine providers. The functional medicines are going to give you
16:21
Speaker 2: the grounding tools of what you need to really optimize
16:25
Speaker 2: your health. Sometimes providers are more medicinal driven, and I
16:30
Speaker 2: would like to think that if we can really fuel
16:32
Speaker 2: our body, we can use medicines at a minimum versus
16:36
Speaker 2: leading with the medicine, because once you start one next thing,
16:39
Speaker 2: you know you're starting another one to counteract the effects
16:41
Speaker 2: of one. We talked about exercise, but it's so important.
16:46
Speaker 2: Let's talk for a minute about lifestyle. What stresses you
16:50
Speaker 2: in your life, because for the month of February, think
16:54
Speaker 2: about ways that you can actually minimize destress and really
17:00
Speaker 2: give your heart a chance to just be just relax.
17:05
Speaker 2: If you do things like we've talked about on past shows,
17:08
Speaker 2: like breath work, relax, breathing in and out, tapping all
17:13
Speaker 2: those things I've talked about with destressing, When you can
17:16
Speaker 2: relax and just find ways to have quiet moments, do
17:21
Speaker 2: what we call meaningful meditative things mindfulness. Go stand outside,
17:26
Speaker 2: put your feet in the grass and the dirt and
17:28
Speaker 2: the sand. You can help to lower your heart rate,
17:32
Speaker 2: and in doing so, you're preserving and giving your body
17:36
Speaker 2: a chance to rest. And that's the whole thing. A
17:39
Speaker 2: lot of folks out there, how many of you feel
17:41
Speaker 2: tense right now? How many of you are anxious? How
17:43
Speaker 2: many are you are just thinking about the hundred things
17:45
Speaker 2: that you have to do. How do you get out
17:48
Speaker 2: of that mode? You know, not everybody does the healthiest
17:51
Speaker 2: things to get out of that mode, and those are
17:54
Speaker 2: not the things that we're going to recommend here today.
17:56
Speaker 2: But to get out of that mode, it has to
17:59
Speaker 2: be very cont just and purposeful. So walking, being outside,
18:05
Speaker 2: smelling the smells. I wanted to bring a couple of
18:08
Speaker 2: things that don't make you have to exercise or get
18:10
Speaker 2: your heart rate up. But a simple little essential oil.
18:14
Speaker 2: If you take a whip, if you put it on
18:16
Speaker 2: your wrists, if you put it right at the base
18:18
Speaker 2: of your neck, and you want to get some stimulation
18:21
Speaker 2: for your senses, get a couple of essential oils. They
18:24
Speaker 2: even come in sprays. And what I love about the
18:27
Speaker 2: sprays is if I forget during the day, I've got
18:30
Speaker 2: like five or six of these by my bed and
18:32
Speaker 2: you just spray them and it just creates an aroma
18:36
Speaker 2: that is generally pleasing or relaxing. And the part of
18:41
Speaker 2: the brain we don't often talk about is we call
18:44
Speaker 2: it the old factory system, that sense of smell. Think
18:49
Speaker 2: about smells that you enjoy for a minute and just
18:51
Speaker 2: take a second. What do we think about that We
18:53
Speaker 2: really love the smell of flowers, roses, pine needles, spruce needles,
18:59
Speaker 2: burning wood, lemons, lavender, maybe oranges. Think about it. Fill
19:06
Speaker 2: in the blanks. Anybody have any favorite smells. When you
19:09
Speaker 2: smell those smells, it stimulates a feeling and it really
19:14
Speaker 2: helps to reset and reregulate part of your your nervous
19:18
Speaker 2: and your nervous system and your endorphins and all of
19:22
Speaker 2: what I'm talking about are ways to reset that big
19:26
Speaker 2: nerve in the body. We talked about, I think it
19:29
Speaker 2: was last week about the vegas nerve and your vegus nerve.
19:33
Speaker 2: I don't know, if you guys ever watch cartoons or
19:36
Speaker 2: you've seen any of these more animated shows, but you know,
19:39
Speaker 2: like the Wily Coyote and the Tasmanian Devil or the
19:42
Speaker 2: Electric Shock Bolt some of the pokemons, and like everything's charged, right,
19:47
Speaker 2: it's charged, it's moving, it's on the go, it's spinning.
19:51
Speaker 2: That's your vagus nerve when it's out of control and
19:54
Speaker 2: it can only go for so long, right, Like imagine
19:58
Speaker 2: if you are skiing down on hill and you don't
20:01
Speaker 2: know how to stop. You're flying like the speed a light,
20:04
Speaker 2: but at some point you're going to crash. Right, If
20:06
Speaker 2: you're driving a car and you don't know how, God forbid,
20:09
Speaker 2: you're going to hit something. If you start to trip
20:12
Speaker 2: and fall and you try to catch yourself but you can't,
20:15
Speaker 2: that momentum is going to take you to a place
20:17
Speaker 2: that you're just going to shut down. You're gonna stop,
20:20
Speaker 2: You're going to hit the ground. Right. So the vagus nerve,
20:23
Speaker 2: if it's always in this vibration or panic or fight
20:27
Speaker 2: or flight, at some point you are going to fatigue.
20:31
Speaker 2: That fatigue, you know, how do you pull yourself up
20:34
Speaker 2: from that? You know? Have you ever run a marathon?
20:36
Speaker 2: Many people need, you know, a few hours or a
20:40
Speaker 2: day or two to recover rehydrate. So if you run
20:43
Speaker 2: around and you wear out your vegus nerve, you cannot
20:46
Speaker 2: live and fight or flight. How many of you. Let's
20:49
Speaker 2: think about what's going on in the world today. Finances,
20:52
Speaker 2: all kinds of things, with the economy increasing, rents increasing, mortgages.
20:58
Speaker 2: They really haven't lowered the straight enough yet to be exciting.
21:03
Speaker 2: You know, all the world events. You know, people are
21:06
Speaker 2: being taken in, arrested, whatever it is, whatever it is,
21:08
Speaker 2: it's stressing. You just had a person just got laid off,
21:12
Speaker 2: you know those kinds of things. All you can think
21:15
Speaker 2: about is what am I gonna do? What am I
21:17
Speaker 2: gonna do? How could this happen? How could this happen?
21:19
Speaker 2: And just talking about it right, you're escalated, So that's
21:22
Speaker 2: your vagus nerve. And to calm down your vegus nerve.
21:25
Speaker 2: We need to do things for our senses. So we've
21:28
Speaker 2: got smells, we've got sense, we've got grounding. I don't
21:32
Speaker 2: have my little salt lamp turned on, but a salt
21:35
Speaker 2: lamp is also to promote positive ions of energy, because
21:39
Speaker 2: your body is energy and it's electrical so all kinds
21:44
Speaker 2: of things I've also mentioned before, but for Heart month,
21:48
Speaker 2: if you can invest in a grounding pad, a grounding mat,
21:52
Speaker 2: grounding sheets. These pads and sheets are wonderful. When you
21:58
Speaker 2: plug them in and you rest your head at night,
22:01
Speaker 2: you really will have a very relaxed sound sleep. And
22:05
Speaker 2: so again, if these are things you don't have time
22:08
Speaker 2: in the day to take care of yourself, here's some
22:10
Speaker 2: things you can do when you go to bed at night.
22:12
Speaker 2: Spray some lavender. This one is actually frank and sense
22:17
Speaker 2: and mirror, but it's a very relaxing pieceful smell rounding
22:20
Speaker 2: that grounding sheet. We've talked about relaxation with mind and body, breathing, journaling.
22:29
Speaker 2: I have to tell you again, get yourself a book,
22:32
Speaker 2: a journal that has some pre filled comments. This one
22:37
Speaker 2: talks about today I'm grateful for I'm looking forward to
22:40
Speaker 2: this today. Each day I'm getting better. Here's my challenges
22:44
Speaker 2: which I have to let go of tomorrow I will
22:48
Speaker 2: and my thought of the day. You could probably fill
22:51
Speaker 2: this out in less than five minutes, but when you
22:55
Speaker 2: do that, it's like a mental exercise for your cognition
23:00
Speaker 2: and your affirmation side of the brain. Okay, and we
23:04
Speaker 2: have to stimulate our brain with positive stuff, because if
23:08
Speaker 2: you take all the things that are around you, I'm
23:10
Speaker 2: sure you guys could fill a page talking about I
23:13
Speaker 2: have bills to pay, I have to get guests after work.
23:16
Speaker 2: I got to pick up the kids. I have to
23:17
Speaker 2: run under this activity. I have to go to the
23:19
Speaker 2: food store and get food for tonight. I have to
23:22
Speaker 2: cook dinner after dinner, I have to finish a project
23:26
Speaker 2: for work. I have to write a paper for school.
23:29
Speaker 2: I haven't done laundry. I don't have enough clothes Tomorrow's Friday.
23:33
Speaker 2: But I've got all these things to do. What does
23:35
Speaker 2: that sound like? You've got to take a breather and
23:40
Speaker 2: so to do that. These are the ways to do it.
23:43
Speaker 2: Grab a journal, grab some aroma therapy. Even have these things?
23:48
Speaker 2: These are great. I've got one that you can actually
23:51
Speaker 2: plug in, this little aroma therapy machine into one of
23:54
Speaker 2: the outlets on my computer. You put a little dab
23:57
Speaker 2: on the pad of whatever romatherapy you want to have in.
24:02
Speaker 2: You could have a roma therapy going at work, at home,
24:05
Speaker 2: wherever you are. But you need to indulge in your
24:08
Speaker 2: senses to settle your sense of being. I'm going to
24:13
Speaker 2: have doctor Larry Burke back on because he's got a
24:15
Speaker 2: lot of good info about chakras and dreams and relaxation
24:19
Speaker 2: and how to let go of emotional control emotional pain.
24:23
Speaker 2: And he'll talk some more about some of those deeper
24:25
Speaker 2: aspects too. But when you don't have time, you've got
24:29
Speaker 2: to find ways for things to work for you around you.
24:33
Speaker 2: Even if you get some stuff. There's a little roomatherapy
24:36
Speaker 2: thing you can plug into your car. You know, we've
24:38
Speaker 2: all had the little Christmas tree hanging things. I've got
24:42
Speaker 2: one in my car now. It's supposed to smell like leather.
24:44
Speaker 2: It just smells. So get something that smells good, that
24:48
Speaker 2: feels nurturing to you. We talked a little bit about nutrition.
24:53
Speaker 2: We didn't really talk about diet, but this is a
24:56
Speaker 2: great month, since it's heart month, to consider what are
24:59
Speaker 2: you fueling your body with. It's heart healthy lean meat,
25:03
Speaker 2: lean ground meat, lean steaks, chicken, fish, vegetables. Those greens
25:09
Speaker 2: have tons of vitamin A. It's great for your cardiovascular system.
25:13
Speaker 2: But why not take a couple of weeks. People get
25:15
Speaker 2: on diets and what happens. They're like, oh, you know,
25:18
Speaker 2: I did good for a few weeks, but then I quit.
25:21
Speaker 2: Don't quit. If you have a bad day, you have
25:23
Speaker 2: a bad day. You know, when you have a bad
25:25
Speaker 2: day at work, you still go back to work the
25:27
Speaker 2: next day, right because you've got a paycheck come and
25:31
Speaker 2: you know you need to get paid, so you go back. Well,
25:34
Speaker 2: if you've got a good diet and a good routine going,
25:37
Speaker 2: if you have a bad day, you have a bad day.
25:39
Speaker 2: But the other thing, too, is what you don't have
25:41
Speaker 2: in your pantry or your refrigerator, you won't eat. So
25:46
Speaker 2: stop buying things that you feel motivated when you go
25:50
Speaker 2: into the grocery store and you're hungry, or a nice
25:53
Speaker 2: little snack. I did it myself. Loved Kroger's Gone Kroger.
25:58
Speaker 2: I wish you would come back to North But I
26:02
Speaker 2: took myself into the grocery store and I bought all
26:04
Speaker 2: the essentials of the things that I need that I
26:06
Speaker 2: like to eat with a little creature comfort. I do
26:09
Speaker 2: like mac and cheese two or three times a month.
26:12
Speaker 2: But they had these cookies on sale. I couldn't tell
26:15
Speaker 2: you the last time I bought cookies, but these were
26:17
Speaker 2: on sale. Buy one, get one free. Who doesn't love
26:20
Speaker 2: a good Pepperidge Farm Mulano cookie. They gave you three layers.
26:24
Speaker 2: I think of cookies. I had two layers in one sitting,
26:28
Speaker 2: and after I had them, I felt horrible. Did I
26:31
Speaker 2: enjoy the treat? Yes? Did I need the treat? No?
26:35
Speaker 2: But if you don't buy it, you won't eat it.
26:39
Speaker 2: So at the end of the day, try to teach
26:44
Speaker 2: yourself to only put the good food in. And when
26:47
Speaker 2: you put the good food in, and then you go
26:48
Speaker 2: to look for something for a snack, if it's not there,
26:52
Speaker 2: chances are you are not going to go to the
26:55
Speaker 2: grocery store and buy it. Well, now, this is an
26:58
Speaker 2: interesting one. I love this, Larry, Thanks for the question.
27:02
Speaker 2: There's a lot of things that we enjoy to eat,
27:05
Speaker 2: and I have to tell you they're really and google it.
27:09
Speaker 2: In fact, let's just ask Ai. But there's no nutritional
27:14
Speaker 2: value to corn. Corn is good, porn is tasty, it's
27:18
Speaker 2: good for roughage. I'll give you that, But there's really
27:22
Speaker 2: no nutritional value. According to it says, corn is nutrient dense,
27:29
Speaker 2: it's starchy green. It gives you seventy seven to one
27:32
Speaker 2: hundred calories per ear a medium sized ear. It has
27:37
Speaker 2: some ingredients in it. You know, it's got some vitamin
27:40
Speaker 2: C and B, but not enough to really give you sustenance.
27:44
Speaker 2: I would say, if you're going to have corn, eat
27:46
Speaker 2: it to enjoy it for the taste and the texture.
27:48
Speaker 2: And it does have great fiber. If you need to cleanse,
27:53
Speaker 2: if you need to work on movement, eat grits, or
27:59
Speaker 2: eat eat some corn, maybe two medium sized ears of corn,
28:03
Speaker 2: or like a half a bowl of corn, you know,
28:05
Speaker 2: a little bowl. But it really doesn't provide intense value. Now,
28:11
Speaker 2: of course Google will tell you otherwise. I mean, it
28:13
Speaker 2: says it's got some carotenoid and some other things to
28:19
Speaker 2: help with eye health. It's just not rich with those things.
28:25
Speaker 2: Does it taste good? Yes, But if I had to pick,
28:28
Speaker 2: and if somebody asked me, well what would you pick?
28:29
Speaker 2: What would you put on the table? I put corn
28:32
Speaker 2: on the table for flavor, texture, you know, it tastes
28:35
Speaker 2: great when you're having a barbecue. It's not harmful to you.
28:40
Speaker 2: So for that reason, I would say it's not a
28:43
Speaker 2: bad you know, vegetable and eat, but it's just it's
28:47
Speaker 2: very low in some of those ingredients. And if I
28:50
Speaker 2: had to pick, I'd much rather go with some greens
28:53
Speaker 2: and spinach, things like that my humble opinion. You know,
28:58
Speaker 2: oatmeal is also good for roughage, and if I had
29:01
Speaker 2: to pick, I would pick oatmeal over grits to get
29:04
Speaker 2: some nutritional value. But again, that's where I tend to go.
29:08
Speaker 2: I like the taste and the texture. Oatmeal's a little heavy,
29:11
Speaker 2: it takes a little longer to digest, and so again
29:15
Speaker 2: it's it's valuable in that regard because you know oatmeal
29:19
Speaker 2: is going to give you, it's going to fill you
29:20
Speaker 2: up a little bit. But worn again, a lot of
29:24
Speaker 2: people love buttered corn. There's nothing better than a good
29:29
Speaker 2: buttered corn, even at the holidays, Thanksgiving. It definitely has
29:32
Speaker 2: a it definitely has merit at the table. The other part,
29:37
Speaker 2: you know, if you have oatmeal, you know you've got
29:39
Speaker 2: that fiber, and a lot of times people will take
29:42
Speaker 2: oatmeal and they'll put in some fruit and some yogurt.
29:47
Speaker 2: When you mix it up like that, now you've got
29:49
Speaker 2: a really kind of a good combo of some you know,
29:52
Speaker 2: some of the dairy, some of the fruits. But yeah,
29:55
Speaker 2: those aren't horrible. Where I struggle is when we go
29:59
Speaker 2: to Taco Bell, Burger King, all these places that have
30:04
Speaker 2: a lot of food and fillers. One of my favorite
30:07
Speaker 2: foods and fillers that I don't talk about when I
30:09
Speaker 2: talk about it enough, But when you get some of
30:11
Speaker 2: these energy drinks and a lot of other things, they've
30:14
Speaker 2: got that cyan coboalomin. And it's a touchy point for
30:18
Speaker 2: me because I was a big advocate of drinking some
30:21
Speaker 2: of these energy drinks that I thought were healthier. And
30:24
Speaker 2: I have one. Hear now that it's actually pretty healthy.
30:28
Speaker 2: I'll share it with you guys. But the cyan cobalomin
30:30
Speaker 2: is it's it's a lacing of science cyanide. And whether
30:34
Speaker 2: the FDA or anybody says, oh it's okay for you know,
30:38
Speaker 2: for those types of products as a preservative, it is
30:42
Speaker 2: a cyanide element and it does cause. It can cause wheezing,
30:46
Speaker 2: your lips could turn blue. Who develop a headache and
30:49
Speaker 2: I did. I was having headaches with them. This particular
30:52
Speaker 2: one I love is by Moment m O M E
30:55
Speaker 2: N T. And we're going to have it on our
30:58
Speaker 2: website pretty soon because it's pretty easy for us to
31:00
Speaker 2: get just in our website what we do here. But
31:05
Speaker 2: the only thing that it does have in it, which
31:07
Speaker 2: again you're going for an energy drink, there's energy there's caffeine.
31:10
Speaker 2: It's got one hundred and twenty five milligrams of caffeine.
31:14
Speaker 2: So it also has B twelve B six magnesium, it
31:18
Speaker 2: has zero sugar, and it's got elthy nine lions mean mushroom,
31:25
Speaker 2: macro root, some ginsing for energy as well B six,
31:30
Speaker 2: So it's it's really a pretty good one too. So
31:33
Speaker 2: you'll see that. You know, the window the sun's been
31:38
Speaker 2: in all day and now here we are and I
31:41
Speaker 2: just got the sun come in our way. But so yeah,
31:44
Speaker 2: so find a healthy mix of things you like. And again,
31:49
Speaker 2: I love grits. My husband and I have this little
31:52
Speaker 2: debate going on because he likes regular grits. Grits they're white.
31:56
Speaker 2: Sometimes he mixes them with eggs. I love cheese on
31:58
Speaker 2: my grits. You know, I feel like I got a
32:00
Speaker 2: little dairy, I've got a little protein. So it's something
32:02
Speaker 2: that I enjoy. But grits definitely are a good source
32:08
Speaker 2: of ruffage to really help you with any kind of
32:12
Speaker 2: you daily elimination. And sometimes people get caught up with
32:15
Speaker 2: all that. It's just either you feel like you're full,
32:18
Speaker 2: you feel like you haven't you had a good cleanse,
32:21
Speaker 2: or you feel bloated. So there are natural components to
32:24
Speaker 2: some of the things that we eat that are meant
32:26
Speaker 2: to do certain things. So if I had to pick oatmeal,
32:29
Speaker 2: I'd pick that over corn, and then corn or oatmeal
32:32
Speaker 2: or corn or grits. I just like the taste in
32:36
Speaker 2: the texture of grits. But a good cob of corn
32:39
Speaker 2: with butter is actually really good. So now butter over margarine, please,
32:44
Speaker 2: I hope everybody now has gotten back to the use
32:47
Speaker 2: of butter margarine. Do the test. Take a tub of margarine,
32:51
Speaker 2: open it up, put it in your garage, let it
32:53
Speaker 2: sit there. Watch what it does. I'll let you watch butter.
32:57
Speaker 2: It goes in, it melts, it comes out. It's far
33:01
Speaker 2: better than mardarine. But other things. For Heart month, you know,
33:05
Speaker 2: we talked a little bit about your emotions, your smell,
33:09
Speaker 2: your olfactory system. We talked about grounding, We talked about journaling.
33:15
Speaker 2: There's so many things you can do to pull back
33:17
Speaker 2: from the stressors of daily life. And we need some
33:21
Speaker 2: kind of movement and fitness. And it's never too late,
33:25
Speaker 2: you know, it's really never too late if you incorporate movement,
33:28
Speaker 2: better nutrition, better hydration. We didn't talk as much, but
33:32
Speaker 2: even the hydration factor. You know, if you don't like
33:35
Speaker 2: to drink water, or maybe you do, you need half
33:38
Speaker 2: your body weight and ounces daily. That's a general rule.
33:43
Speaker 2: So if you're one hundred pounds, you need fifty ounces
33:45
Speaker 2: of water and you can kind of do the math.
33:47
Speaker 2: But some people get tired of drinking water because you
33:51
Speaker 2: feel like you're hydrated or you're overhydrated. So add something
33:54
Speaker 2: to it. That's why I always recommend the branch chain aminos.
33:58
Speaker 2: I think they're a great way to make it more flavorful.
34:01
Speaker 2: But the branch chain aminos, they are actually the single
34:04
Speaker 2: cell building blocks to protein. So if you find a
34:08
Speaker 2: protein drink is a little too heavy for you in
34:10
Speaker 2: the morning, or you just want something light to quench
34:13
Speaker 2: your thirst, fuel your body. How many of you out
34:16
Speaker 2: there love sodas, iced tea, coffee, you know, I do
34:22
Speaker 2: like coffee. I try to just limit myself to, you know,
34:26
Speaker 2: like one big cup and then I drink it throughout
34:29
Speaker 2: the day, cool or cold. One days like today, I
34:32
Speaker 2: got a hot one. But yeah, you've got to hydrate,
34:36
Speaker 2: and so get something that's thirst quenching and that it's
34:38
Speaker 2: going to really nourish yourselves. Sodaes take away a lot
34:43
Speaker 2: from your bone density. They rob you of phosphorus. And
34:47
Speaker 2: I'm not quite sure what it is that people love
34:50
Speaker 2: about the cokes, the Doctor peppers, the Mountain dews. You're
34:54
Speaker 2: full of caffeine. They are full of, you know, just
34:58
Speaker 2: these fillers of chemical and if you like the taste
35:01
Speaker 2: and texture, switch over to something a little bit healthier.
35:05
Speaker 2: Even the sparkling water, right, the sparkling water is something
35:10
Speaker 2: that you could shift over to and find a flavor
35:13
Speaker 2: you like. You know, And oh no, Arnie's got a question,
35:18
Speaker 2: And thanks for the question, Penny about the grits of
35:21
Speaker 2: the oatmeal. Arnie's asking about you know, what is your
35:24
Speaker 2: take on anemas. You know, I've not personally or professionally
35:29
Speaker 2: recommended the use of anemas, but I have found with
35:33
Speaker 2: some other folks that I've worked with and some people
35:35
Speaker 2: that I know who have done certain types of enemas,
35:38
Speaker 2: some of them can be very healthy. I would not
35:41
Speaker 2: be able to talk to too educated on that particular matter,
35:46
Speaker 2: but I've heard people have done things like coffee anemas,
35:50
Speaker 2: and from what I understand, some of those coffee anemas
35:53
Speaker 2: have been very medicinal and helping to heal the body.
35:57
Speaker 2: I will tell you anemas laxatives, the standard ones bought
36:02
Speaker 2: in the stores. There's a lot of chemical components in
36:05
Speaker 2: that that you really need to be concerned about. Like
36:08
Speaker 2: my relax, my relax. I've had people give kids me
36:11
Speaker 2: relax and they've had not just near death, but death
36:15
Speaker 2: experiences from having taken my Relax. You really need to
36:18
Speaker 2: read the ingredients. I can only tell you it's more
36:20
Speaker 2: like a petroleum chemical. And while it may be effective,
36:24
Speaker 2: I mean, go into your garage and see what's in
36:27
Speaker 2: there that could probably be effective too. And I'm not
36:29
Speaker 2: recommending that my relax is just a powerful ingredient that
36:34
Speaker 2: people have had all kinds of issues, even mental health issues,
36:38
Speaker 2: from the use of my Relax. Now you know, do
36:41
Speaker 2: your own homework on these things. But most of these
36:44
Speaker 2: propulsion type things to clean out your gut, there's an irritant.
36:50
Speaker 2: And while we want to stir things up or break
36:53
Speaker 2: things up, you don't need to treat your colon like
36:56
Speaker 2: you treat your kitchen sink. We wouldn't put drain in
37:00
Speaker 2: our body. So again, mirror laps, in my humble opinion,
37:04
Speaker 2: is very similar to such a solvent. It can be
37:08
Speaker 2: very harmful to your body. And of course people say
37:10
Speaker 2: it works. But so as far as enemas go, if
37:14
Speaker 2: you can find a natural one, if you can find
37:17
Speaker 2: there's a lot of functional medicine people that will provide
37:20
Speaker 2: really good information on homeopathic type enemas. I apologize. I
37:27
Speaker 2: feel like, you know, I just got the concert light
37:30
Speaker 2: turned on or something here there we go. That might
37:32
Speaker 2: be a little better. But you know, if you're if
37:35
Speaker 2: you're getting enough ruffage and you're fueling your body and
37:39
Speaker 2: you're cutting out the access cards, the excess fats and
37:43
Speaker 2: fats in and of themselves aren't bad for your body.
37:46
Speaker 2: But I'm talking things like, you know, you're going to
37:48
Speaker 2: have a donut, you're going to have a soda, you're
37:51
Speaker 2: going to have taco bell, you name it. When you
37:55
Speaker 2: eat poorly, you are going to develop sludge and toxins
37:59
Speaker 2: in your body. And then yeah, you're going to feel bloated,
38:01
Speaker 2: You're going to feel uncomfortable, you're not going to go regularly.
38:05
Speaker 2: You know, most people by and large should have a normal,
38:08
Speaker 2: healthy vowel movement at least once a day, sometimes too.
38:11
Speaker 2: And I say a normal one because you know, if
38:14
Speaker 2: it's soft or loose and it's let's just say, not
38:17
Speaker 2: well contained. I think gotch twin was it Rebel? It
38:19
Speaker 2: was like a year ago I talked to people about
38:22
Speaker 2: the book on poop. We'll bring that back at another
38:25
Speaker 2: point in time. But you know, what you put in
38:27
Speaker 2: is what should come out. And if you're eating healthy,
38:30
Speaker 2: you're going to have regular elimination. If you're drinking and
38:33
Speaker 2: hydrating healthy, you're going to have a fluid. Right, you're
38:37
Speaker 2: going to need to go to the bathroom if your
38:39
Speaker 2: urine is dark yellow and not bright yellow from a
38:43
Speaker 2: B complex, because be complex will make your urine bright yellow.
38:47
Speaker 2: But if your urine is dark and it may even
38:49
Speaker 2: have a tinge of a a urine smell to it,
38:51
Speaker 2: you're probably not very hydrated. So you need to get
38:54
Speaker 2: yourself hydrated. This all ties back to the heart and
38:58
Speaker 2: the pump, and the kidney is being a pump, and
39:01
Speaker 2: so hydration, protein, good nutrients, and movement are what keep
39:07
Speaker 2: you performing your best. It's just like a car. I
39:09
Speaker 2: don't know how many of you are, you know, enthused
39:13
Speaker 2: enthusists of different sports and stuff, the cars, computers. If
39:17
Speaker 2: you treat your mechanics and your machinery, well, why don't
39:22
Speaker 2: you treat the machinery, the organs, organs, the pumping system
39:26
Speaker 2: in your body. Well. Lots of different places for products.
39:30
Speaker 2: So this one here rebels got up on the screen.
39:32
Speaker 2: These are powerful stem cell patches that we use. Those
39:37
Speaker 2: you can get on magnoliassell patch dot com. These will
39:40
Speaker 2: give you energy, oxygenation, they have some healing properties to them.
39:45
Speaker 2: We've got a variety of different ones to help sleep.
39:48
Speaker 2: Some of the products I mentioned today. If you my
39:51
Speaker 2: website is going to have a link to full scripts
39:54
Speaker 2: and I'll be able to get that out to you guys.
39:56
Speaker 2: This link right here is another way to be able
39:59
Speaker 2: to reach us. We can help get you information to
40:01
Speaker 2: get some of these products because a lot of the
40:03
Speaker 2: things I use do come from different manufacturers. But again,
40:07
Speaker 2: if you send us a text, we can send you
40:10
Speaker 2: a couple of different ways to get these from the suppliers.
40:13
Speaker 2: It would be nine oh four three seven seven one
40:16
Speaker 2: one nine six. You can also reach us at our
40:19
Speaker 2: website which is Magnolia the letter b Wellness dot com.
40:24
Speaker 2: So it's magnoliab wellness dot com and it's at the
40:27
Speaker 2: bottom of the screen. But you can text. You could
40:30
Speaker 2: also email if you are able to see our our
40:33
Speaker 2: tag numbers at the bottom. We've got our website, our email,
40:37
Speaker 2: everything's down there at the bottom for you. And the
40:39
Speaker 2: QRS code on the screen is also another way to
40:41
Speaker 2: find us. But if you can't get any of that
40:43
Speaker 2: in your drive and just save the number nine oh
40:46
Speaker 2: four three seven seven one one nine six And what
40:51
Speaker 2: I'm going to do towards the end of February, once
40:54
Speaker 2: we have all these kind of combined from all the
40:57
Speaker 2: different manufacturers on one website, we'll put that up so
41:00
Speaker 2: you guys can see that. But we're here every Thursday,
41:03
Speaker 2: three pm Eastern and each week we talk about different
41:07
Speaker 2: topics related to you know, your physical health, your emotional health,
41:13
Speaker 2: and they really are combined. You know, the biggest part
41:16
Speaker 2: about mental health. I want you all to know when
41:19
Speaker 2: you think about the heart, how good can you how
41:22
Speaker 2: good can you make your heart to perform? If you
41:24
Speaker 2: have a lot of stress in your life, if you
41:26
Speaker 2: have sadness in your life, if you feel overwhelmed, if
41:29
Speaker 2: you're depressed, if you're you know, you name it, maybe
41:33
Speaker 2: you can't stop thinking, maybe you got a little OCD.
41:36
Speaker 2: A lot of these symptoms can come from just the
41:40
Speaker 2: dysregulation of what's going on in your life. And so
41:44
Speaker 2: if nothing else for this month, today's February fifth, we've
41:47
Speaker 2: got another twenty three days. And they always say twenty
41:51
Speaker 2: one days makes a habit. You've got another twenty three days.
41:54
Speaker 2: Let's do some self assessment. Get a book, get a journal,
41:57
Speaker 2: start writing some things down about your self. Start writing
42:01
Speaker 2: down what your goals are, Start writing down what your
42:04
Speaker 2: stressors are, make some notes and start looking at where
42:10
Speaker 2: do you start digging in? Where do you start working
42:12
Speaker 2: on yourself? And it's pretty simple if you just start
42:16
Speaker 2: Get some water. Get some branch chain aminos. This is
42:19
Speaker 2: one of my favorite brands. They're from Nutral Shop. But
42:23
Speaker 2: the branch chain Aminos, you put them in water, you're
42:25
Speaker 2: really hydrating and nourishing, and all you've done is add
42:28
Speaker 2: some flavor to your water and you're on your way.
42:31
Speaker 2: Then get some protein drinks. Try to find protein powder
42:35
Speaker 2: or the pre made protein drinks that you can get
42:38
Speaker 2: a costcos or Walmart. Most of them are pretty good.
42:41
Speaker 2: I love Premiere in Quest. You've got hydration, you've got water,
42:44
Speaker 2: you've got protein. Now you're fueling your body, working to
42:48
Speaker 2: get that the number of ounces you know, half your
42:52
Speaker 2: body weight daily the protein you're starting to fuel your
42:56
Speaker 2: body with the right amount of protein, and your body
42:59
Speaker 2: for protein is your body weight in grams. If you
43:02
Speaker 2: are feeling like you're overweight, and we'll talk another time
43:06
Speaker 2: about you know, body mass index. But sort of the
43:10
Speaker 2: general rule of thumb. Women go between eighteen and twenty
43:15
Speaker 2: nine percent BMI. Men are usually between seventeen and twenty three.
43:21
Speaker 2: Just very vague, very general, but a lot of people
43:24
Speaker 2: don't realize when you start hitting thirty thirty one, forty
43:27
Speaker 2: fifty bmi, you're putting at his stress on your heart.
43:31
Speaker 2: So we want to take off the physical stressors in
43:33
Speaker 2: our heart. We want to take off the physiological ones. Right,
43:37
Speaker 2: that's where we stress. Our heart rate goes up, we stress,
43:41
Speaker 2: we sweat, we stress, our mood gets low, and then
43:45
Speaker 2: the psychological stressors worry, worry, worry, What am I going
43:49
Speaker 2: to do? What am I going to do? Low mood?
43:52
Speaker 2: I don't want to do anything? Well, who's going to
43:54
Speaker 2: help me? I can't do it myself. So you get
43:57
Speaker 2: all these psychological factors, and if you start to fuel
44:01
Speaker 2: from within, you are going to start to feel better emotionally.
44:04
Speaker 2: And when you start to feel better emotionally, then it
44:06
Speaker 2: becomes easier to start layering in things that you should
44:10
Speaker 2: be doing. So keep those things in mind. I did
44:14
Speaker 2: want to talk about and I don't have my little picture.
44:16
Speaker 2: But the things you can control versus the things you can't.
44:20
Speaker 2: If anything you leave here today with it's about fueling yourself.
44:25
Speaker 2: But draw a circle, draw a little one, and draw
44:28
Speaker 2: a big one, and maybe you'll put it in your journal.
44:30
Speaker 2: Maybe you'll do it on a length piece of paper.
44:33
Speaker 2: But in the circle, start writing down things that you
44:36
Speaker 2: can control. And when you write it down, be careful
44:39
Speaker 2: because maybe you need to move it to the outer circle.
44:42
Speaker 2: You can control what you do. You can control where
44:45
Speaker 2: you spend your time. You can control what you put
44:48
Speaker 2: in your body. You can control what you make your
44:51
Speaker 2: body do. But you can't control the weather. You can't
44:56
Speaker 2: control the traffic got in the way of you getting
45:00
Speaker 2: where you need to get to. You you can't control that.
45:02
Speaker 2: Your job requires you to be there nine to five
45:05
Speaker 2: and maybe you got stuck stan late. You really can't
45:07
Speaker 2: control that. If that's part of what has to happen.
45:10
Speaker 2: What you can't control is all right, I'm stay in
45:13
Speaker 2: late today, but tomorrow I'm going to do X. You
45:16
Speaker 2: have a very small window of control. It's all about
45:20
Speaker 2: you in that small circle. Anything you can do to
45:22
Speaker 2: nurture yourself, put it in that small circle, because that's
45:25
Speaker 2: where you want to put your priority. And then anything
45:28
Speaker 2: that you can't control, someone else's behavior, someone else's mood,
45:33
Speaker 2: anything external to your body, you can't control. So you've
45:37
Speaker 2: got to learn to let it go. And if you do,
45:40
Speaker 2: you will start to also feel a little more relaxed.
45:43
Speaker 2: Your stress will come down, your vegus nerve will relax.
45:46
Speaker 2: If you're having trouble with that vegas nerve, hum sing,
45:50
Speaker 2: go do twenty five jumpin jacks. That's all you have
45:52
Speaker 2: time for and grab yourself some stuff for a romotherapy.
45:57
Speaker 2: Try to get a grounding mat if you google round maths,
46:00
Speaker 2: grounding pads, grounding sheets. There's a really good company out there.
46:06
Speaker 2: I think it's called Earthing, but it's pretty easy to find.
46:09
Speaker 2: I think Amazon even has them too. Amazon has everything.
46:12
Speaker 2: So check that out. Plug it in and you'll find
46:15
Speaker 2: that you're going to get a really good night's sleep.
46:18
Speaker 2: In a couple other episodes, we're going to talk about
46:20
Speaker 2: red light therapy, all kinds of stuff, but for today,
46:24
Speaker 2: let's kick off Heart Month round ourselves. Focus on our
46:28
Speaker 2: inner circle of what we can control. Focus on you,
46:32
Speaker 2: Focus on breathing, focus on relaxing, focus on shutting everything
46:36
Speaker 2: else out. Focus on fueling your body and fueling your mind. Hydration, protein,
46:43
Speaker 2: good nutrition. When you go food shop and take take
46:46
Speaker 2: only what you really need to buy, don't buy the
46:48
Speaker 2: sweets and the junk. And I will see you guys
46:51
Speaker 2: next Thursday, three pm. Having wonderful week, a great weekend
46:55
Speaker 2: and it was great to be here. Thanks for the questions.
46:56
Speaker 2: I really appreciate you guys. We will see you soon
46:59
Speaker 2: and stay healthy, heart happy, Happy February, everybody, take care.
47:05
Speaker 2: Mm hmm mmmmmmmmm mmm mm hmmmmmmmmmmmmmmmmmm