Latest / Your Thoughts Your Reality / Empowering Veterans: Gina Iovino's Guide to Brain Health, Nutrition, and Family Well-Being

Transcript

Empowering Veterans: Gina Iovino's Guide to Brain Health, Nutrition, and Family Well-Being · Your Thoughts Your Reality

• 0:03
  Speaker 1: Welcome to your Thoughts, your Reality with Michael Cole, the podcast that shines a compassionate light on the journey of veterans battling through life's challenges.
• 0:11
  Speaker 1: Michael is a dual elite certified neuro encoding specialist in coaching and keynote training presentations dedicated to guiding military veterans as they navigate the intricate pathways of post-deployment life.
• 0:23
  Speaker 1: Join him as we delve into the profound realm of neuroencoding science, empowering these brave individuals to conquer universal battles procrastination, self-doubt, fear and more.
• 0:34
  Speaker 1: Together, let's uncover the strength within you to re-engage with families and society, forging a new path forward.
• 0:47
  Speaker 2: Hello, hello, hello everybody.
• 0:48
  Speaker 2: So today we have our return amazing guest, gina Evino.
• 0:52
  Speaker 2: We're going to dive into Dr Amon's Bright Minds even deeper.
• 0:57
  Speaker 2: We're going to start with the very first principle Super excited about it.
• 1:01
  Speaker 2: So Gina is a dual elite, certified neuro encoding specialist.
• 1:05
  Speaker 2: She's a neuro wellness coach.
• 1:08
  Speaker 2: She's a functional nutrition coach specialist you think I know this by heart.
• 1:15
  Speaker 2: She has three brothers in the Marines and she loves and very dedicated to supporting our veterans and first responders with Project Refit and Guardians of Valor, and I could go on for days on that alone.
• 1:26
  Speaker 2: So, gina, thank you, go ahead and for people that have not seen you yet or heard you on our podcast, please tell us a little more about yourself.
• 1:34
  Speaker 3: Yes, well, thank you for the introduction and I'll just say I help those that either want to feel better with any part of their health, use food as communication.
• 1:45
  Speaker 3: So a nutritionist and what I I feel like I'm a little bit different than some other coaches out there is because when you come to see me, I take a full history of what's going on and it's actually kind of like really fun.
• 1:57
  Speaker 3: I feel like I get to play detective because I get to dive in and really see what's going on inside of you and so that way we have a specialized plan that you can follow through nutrition, lifestyle, movement and all of those great things to get you feeling better and healthier, because my ultimate mission at the end of your life is for to lessen that susceptibility to Alzheimer's.
• 2:22
  Speaker 2: Yeah, fantastic.
• 2:23
  Speaker 2: And I will say you know, Gina, you aren't the average coach that just puts stuff out there for everybody.
• 2:29
  Speaker 2: You do dive in and really it's very personal, and that's the difference.
• 2:33
  Speaker 2: Truly Love you for what you do very much, so shall we dive in.
• 2:40
  Speaker 3: Yes, let's do this.
• 2:41
  Speaker 2: So we're going to be talking about again Dr Amon's Bright Minds principle, the first one, which is blood flow.
• 2:47
  Speaker 2: We got multiple people after doing the last show that said, hey, we want more information, we want more details, Give us more.
• 2:55
  Speaker 2: So here you go.
• 2:57
  Speaker 2: So, Gina, just go ahead and just start and dive in if you want.
• 2:59
  Speaker 2: How does it affect the body wherever you want to start and dive in if you want?
• 3:01
  Speaker 2: How does it affect the body wherever you want to start?
• 3:04
  Speaker 3: Yeah, this is great and I love that we're kind of, in a sense, starting over because, again too, it is a lot of information.
• 3:15
  Speaker 3: So I think, by scaling it down, your listeners at home can take some more of these concepts in and start applying them right away.
• 3:19
  Speaker 3: Today.
• 3:19
  Speaker 3: I also want to say, too, in helping and supporting veterans, I specifically kind of like anybody can use this information.
• 3:26
  Speaker 3: This is great for everybody, because the Bright Minds concept was developed by Dr Daniel Amen, because he is also on a mission for all of us to love our brains and for us to age our brains in a way that's going to give us longevity for our lifespan.
• 3:41
  Speaker 3: But specifically, I know, with helping our veterans, I want to talk to those veterans that are out there that either have just recently transitioned, maybe they've been out for a while, maybe they don't understand that they're still going through, you know, symptoms of either TBI, ptsd, some other emotional traumas that are going on in the brain, and they might be sitting at home, sitting there, going like I don't know what to brain, and they might be sitting at home, sitting there going I don't know what to do.
• 4:07
  Speaker 3: And I love the bright minds concept because this is something that you can absolutely control yourself, and they're just key points that you can start again today, that you can start implementing into your life so that we can make our brain healthier.
• 4:23
  Speaker 2: And Gina really quick.
• 4:24
  Speaker 2: I'm sorry to interrupt, but please grab a piece of paper and a pen or whatever the case may be.
• 4:30
  Speaker 2: Take some notes, because it is really valuable information.
• 4:34
  Speaker 2: If what Gina's talking about is calling to you, let's take some notes.
• 4:37
  Speaker 2: It's important you know who you are.
• 4:40
  Speaker 2: You're feeling it right now.
• 4:42
  Speaker 2: So if we can grab a piece of paper before Gina gets started, Thank you.
• 4:46
  Speaker 3: Yeah, sure, absolutely.
• 4:47
  Speaker 3: I'll do my share of screen here so we can test my tech skills here.
• 4:54
  Speaker 3: Yeah, we wanted to have that up here.
• 4:56
  Speaker 3: And another thing that I just want to say while I am pulling this up is that you know we have been.
• 5:04
  Speaker 3: I want want to say that we have been trained for a very long time to think of our physique as being healthy right from the chin down.
• 5:13
  Speaker 3: But really the physique and the health and needs to start from the brain, which is our supercomputer.
• 5:18
  Speaker 3: It controls so much, and so when the brain is not healthy, the rest of the body is not healthy, and vice versa.
• 5:25
  Speaker 3: So this is Dr Daniel Amon's Bright Minds concept.
• 5:29
  Speaker 3: I so love that he did this.
• 5:32
  Speaker 3: And the first one that we are going to be talking about obviously today is B, which stands for blood flow, and I know we talked about it last time.
• 5:40
  Speaker 3: But just to recap really quick, our brain is super delicate.
• 5:44
  Speaker 3: It's if you left butter out sitting on your counter, and it is.
• 5:49
  Speaker 3: It's very soft.
• 5:50
  Speaker 3: That is the consistency of your brain, and there's an over 80 billion neurons.
• 5:55
  Speaker 3: So there is a lot going on up there, a lot of connections, and so the you know how how we do things like how we move and how we is all going to affect the functioning of those neurons.
• 6:11
  Speaker 1: That are in the brain.
• 6:13
  Speaker 3: Um, so I, I I guess I want to say to those that are home and are thinking okay, what do I do?
• 6:19
  Speaker 3: Emotionally I'm not feeling really great.
• 6:21
  Speaker 3: I kind of feel like I don't feel motivated.
• 6:23
  Speaker 3: I've got some brain fog.
• 6:25
  Speaker 3: Um, I just kind of want to sit all day long.
• 6:28
  Speaker 3: Well, the first thing that you can do is you can start moving.
• 6:31
  Speaker 3: We do know that lots of research that when you actually get yourself up and about and get the blood flow moving and flowing, that turns on other mechanisms that actually make you feel so much better.
• 6:46
  Speaker 2: Yeah, and you know just blood flow, it's all the endorphins, it's all of those good hormones and so on.
• 6:53
  Speaker 2: That really helps with the emotional state across the board.
• 6:57
  Speaker 3: So you know, great, great information.
• 6:59
  Speaker 3: We also want to make sure that we're very hydrated.
• 7:03
  Speaker 3: Our brain is made of 80% of hydration.
• 7:07
  Speaker 3: So, you know, sometimes if you're feeling a little fog or not like yourself, maybe go grab a glass of water if you haven't done so, and uh see if that kind of perks you up, makes you feel a little bit better.
• 7:19
  Speaker 3: Um, other things too.
• 7:21
  Speaker 3: You know, I want to make sure that you understand what your blood pressure is.
• 7:24
  Speaker 3: That's also going to be very important because if you're having any, you know, concerns like with your heart, from where your heart, you're going to have problems with blood flow in the brain too as well.
• 7:35
  Speaker 3: I don't know how far down in detail that we want to get, but you know I want to tell everybody to kind of think of their body this way.
• 7:43
  Speaker 3: There's like there's a bunch of cakes out there, right, you know we all love cakes.
• 7:47
  Speaker 3: There's a bunch of different, different cakes and with each cake there is a very specific recipe for each one of those cakes, right?
• 7:53
  Speaker 3: Certain ingredients, and our body is the same way.
• 7:56
  Speaker 3: We have organs inside of our body that need specific ingredients for them to thrive.
• 8:02
  Speaker 3: So that's why I don't say, you know, like when people are like what is the superfood?
• 8:07
  Speaker 3: Well, you know, all foods healthy, organic, from nature are all wonderful for you, because a lot of those foods may work different parts of the body than others.
• 8:18
  Speaker 3: The brain, though.
• 8:18
  Speaker 3: What the brain really loves are omega threes.
• 8:22
  Speaker 3: It also loves things like here too, it loves rosemary beets.
• 8:27
  Speaker 3: You know things like cayenne peppers, dark chocolate for those polyphenols pumpkin seeds, and so you know, getting in those kinds of foods and having a variety of foods is obviously really going to help you too, and also help that blood flow in the brain, because, if you think about it, we can have inflammation in our body and that inflammation can also go to our brain.
• 8:50
  Speaker 3: So these foods coming from nature are going to help with that inflammation, bring that down, and then also can help with increasing other things like increased memory, increased mood, because when you clear out the fog, so to speak, you know your brain can be healthier, it can work faster, and you'll be, you know, more, more impaired and sharper too as well.
• 9:16
  Speaker 2: Excellent, excellent.
• 9:16
  Speaker 2: So can we jump back?
• 9:18
  Speaker 2: First of all, I love all those ingredients you said.
• 9:20
  Speaker 2: Love them all.
• 9:22
  Speaker 2: I didn't even know I liked beets before until I tried them.
• 9:25
  Speaker 2: They're fantastic.
• 9:26
  Speaker 2: Can we jump back to hydration just for a second?
• 9:30
  Speaker 2: Can you give some tips?
• 9:32
  Speaker 2: Because I know how important hydration is for the brain, for your body, for everything across the board, right?
• 9:38
  Speaker 2: So can you give some tips on including the app?
• 9:41
  Speaker 2: Just thought about the app.
• 9:44
  Speaker 3: Very good.
• 9:45
  Speaker 2: Yes, or setting a timer.
• 9:47
  Speaker 2: What are some thoughts on?
• 9:49
  Speaker 2: Hey, I need to drink some more water.
• 9:51
  Speaker 2: How do you know you need to drink some more water?
• 9:53
  Speaker 3: Yes, and I'm also going to say too, because when we talk about these concepts, I also don't want people to get hyper-focused on one thing again.
• 10:02
  Speaker 3: Instead, I want people to understand that we're going to use all of these tools in conjunction together to have a better, beautiful brain.
• 10:10
  Speaker 3: So water llama is great because it can remind you that, hey, it's time to drink water.
• 10:15
  Speaker 3: There are some people that are just really good with it and they carry around their best friend, their Stanley, all day long and don't have any worries.
• 10:22
  Speaker 3: But when it comes to hydration, you, there are a couple of things.
• 10:26
  Speaker 3: One is I do encourage people to get it from a filtered source.
• 10:30
  Speaker 3: There are toxins that can be, you know, in your, your tap water, especially if you live in a very old home.
• 10:38
  Speaker 3: There can be, you know, like traces of lead or mercury inside those lines.
• 10:43
  Speaker 3: So you know, being able to filter out that water is going to be great.
• 10:49
  Speaker 3: Another thing that you can do with hydration is trying to lower the amount of drinking out of plastic bottles, like at a store, and purchasing those bottles, because there has been a lot of research out that inside of those plastic bottles, even though they might say that they're BPA free on the outside.
• 11:08
  Speaker 3: On the inside, there's what's called microplastics that get inside of those bottled waters and then, over time, just like anything else, it builds up and builds up, which can cause inflammation, and your body can't really can't get rid of those microplastics.
• 11:22
  Speaker 3: It's very hard for the body to do so, so I always suggest that if you can fill up something from your house I like they have a lot of great glass bottles out there that you can use, and so I think those are just some places to start when it comes to hydration.
• 11:40
  Speaker 2: Fantastic.
• 11:41
  Speaker 2: So Water Llama just for people that aren't familiar, I've learned a lot about it.
• 11:45
  Speaker 2: So it literally will track how much coffee you've had, how much water you've had, and so you can really see the reality of your hydration for the day.
• 11:55
  Speaker 2: I don't know if it tracks tequila shots, but it does track the rest, yeah yeah.
• 12:03
  Speaker 2: So anyway, so really important.
• 12:05
  Speaker 2: Also, you know I carry water with me everywhere I go.
• 12:08
  Speaker 2: When I head out for the day, I've got bottles of water, et cetera.
• 12:11
  Speaker 2: If you still struggle with it, set an alarm on your phone for every two hours.
• 12:17
  Speaker 2: You know JM3 says that constantly.
• 12:19
  Speaker 2: I just put on the third Set an alarm as well.
• 12:23
  Speaker 2: So just a couple of tips there.
• 12:26
  Speaker 2: Love Water, llama, by the way, love it.
• 12:28
  Speaker 2: So, on microplastics, I didn't really know about this, thank you.
• 12:33
  Speaker 2: Yeah, so I mean that's.
• 12:35
  Speaker 2: Does that come from the bottles being stored in warehouses for months, years, whatever the case may be, before it even makes it to the store and then to us?
• 12:44
  Speaker 2: What is that?
• 12:45
  Speaker 2: Or is that just something that's in all of them, whether it's, you know, brand new off the shelf or not?
• 12:49
  Speaker 3: yeah, no, that's a fantastic question.
• 12:51
  Speaker 3: Um, in the production itself, in making the bottles, those little microplastics get stuck to the inside layer of those bottles and then they go and fill it with water, and then what happens is those microplastics are just then floating around inside of the water.
• 13:05
  Speaker 2: Yeah, got it, got it.
• 13:06
  Speaker 2: Well, that's a fun fact yeah no, it's good information, but something you just don't think about.
• 13:12
  Speaker 2: You just don't think about.
• 13:13
  Speaker 2: So, thank you.
• 13:14
  Speaker 2: That's why we have gina on the show.
• 13:16
  Speaker 2: So, um, so, gina, uh, what else would you like to talk about?
• 13:19
  Speaker 3: as far as um, as blood flow, um, I would like to say too, if you're, if you're also, you know we have to think about that person that's sitting there, um, and is not really feeling cognitively well, all right, maybe you're, maybe even feeling that your emotions don't feel that great, your mood is off.
• 13:43
  Speaker 3: I would say the next best place to start is looking at your diet.
• 13:46
  Speaker 3: Nutrition tells all, and so, if you have noticed that you've been doing a lot of takeout, grab and go, those type of hyper palatable foods not only cause inflammation, but they also lower motivation to as well.
• 14:03
  Speaker 3: So you know, being able to start a better nutritional plan, just switching over from maybe, how much that you're eating out, incorporating new, you know, in an abundance of fiber-filled vegetables, all from the rainbow, are going to get you started on a better path.
• 14:23
  Speaker 3: Because, again too, food communication and if you're want to feel better, if you want to be more cognitively aware, if you want to feel better, if you want to have more spunk in your day, then you need to start putting things into your body.
• 14:38
  Speaker 3: They're going to give you that result.
• 14:40
  Speaker 2: Love it, love it.
• 14:40
  Speaker 2: So when you say the rainbow, explain that.
• 14:44
  Speaker 3: Yeah.
• 14:44
  Speaker 3: So color, color, color is a great thing, so.
• 14:47
  Speaker 3: So, all types, a lot of the american diet, as you can tell, the favorite color is bland.
• 14:53
  Speaker 3: Um, like you know, like brown stuff, right, our carb stuff, like the french fries and the buns and the pastas it's all bland.
• 15:01
  Speaker 3: So when we're talking about the rainbow, like rich things, like you collard greens that are really dark and rich, and then you have Swiss chard, which is also great, but the stem of the Swiss chard you can use as celery.
• 15:14
  Speaker 3: It's a beautiful purple color, right, with those polyphenols.
• 15:18
  Speaker 3: And you have things from tomatoes, pomegranates, which are super beneficial for the gut lining in your gut, are super beneficial for the gut lining your gut, and so, really, you know, blueberries, that blue, beautiful polyphenol color from blueberries is so rich in antioxidants and sources of very vital nutrients.
• 15:47
  Speaker 3: So when I say, eating from the rainbow, go to your store, you know.
• 15:47
  Speaker 3: Pick out all these beautiful ingredients and there also is too.
• 15:49
  Speaker 3: I will give for everybody too that's thinking, okay, this is great, you want me to eat better food?
• 15:54
  Speaker 3: Well, where can I go to?
• 15:55
  Speaker 3: Like, put this stuff together, because, you know, the reality is that not a lot of people like to cook anymore, or they just don't want to cook anymore, right?
• 16:03
  Speaker 3: So I'll tell you there is.
• 16:06
  Speaker 3: I used her personally.
• 16:07
  Speaker 3: She actually helped me when I was going through my own health issues.
• 16:11
  Speaker 3: I turned.
• 16:11
  Speaker 3: Her name is Lisa.
• 16:12
  Speaker 3: She has a.
• 16:14
  Speaker 3: You can find her on YouTube.
• 16:15
  Speaker 3: She also has an amazing website called Down Shiftology.
• 16:19
  Speaker 3: I have no connection to her, but she has helped me and helped my family and helps my clients and helps my clients.
• 16:29
  Speaker 3: She has amazing dishes on there Everything, especially Lisa started this because she had health problems on her own and when they weren't getting resolved, she turned to food to heal.
• 16:34
  Speaker 3: She was like you know I have to get this out here for others too that need to heal as well so it's a beautiful resource.
• 16:41
  Speaker 3: You know.
• 16:42
  Speaker 3: You can print out recipes and go through that, and she also cooks from a lot of the foods from the rainbow, which is very important.
• 16:48
  Speaker 2: That's fantastic.
• 16:49
  Speaker 2: Yeah, I know when.
• 16:50
  Speaker 2: When we, Susan and I, make a salad or or whatever the case may be, and you, you look down at your plate and it's like art all these vibrant colors and all of it, it just makes it even more exciting.
• 17:01
  Speaker 2: I'm a vegetable lover, so it's not an issue, but when you see that and you see fruit in your salad and some meat and just all these amazing vegetables, peppers, and it's just fantastic.
• 17:13
  Speaker 2: It's just fantastic.
• 17:15
  Speaker 2: So I just want people to understand what the rainbow was even more so.
• 17:18
  Speaker 2: So thank you for that information.
• 17:19
  Speaker 2: So we have exercise, water, proper nutrition or good food.
• 17:26
  Speaker 2: Get out of the box.
• 17:26
  Speaker 2: Get out of the box, Get out of the McDonald's line.
• 17:30
  Speaker 2: What else you got?
• 17:33
  Speaker 3: And you know we need to think about blood flow also too for longevity.
• 17:36
  Speaker 3: You know, if you're having issues with blood flow, you're also going to have issues as you age, which can be other risk factors, like, I said, heart disease, we have Alzheimer's, we have diabetes.
• 17:46
  Speaker 3: Other risk factors, like I said, heart disease, we have Alzheimer's, we have diabetes.
• 17:51
  Speaker 3: So you know, and blood flow is a vital function, right, because it carries, you know, critical nutrients and oxygen throughout the whole body, also helps to remove toxins, so taking care of that system is super, super important.
• 18:02
  Speaker 2: Excellent, excellent.
• 18:03
  Speaker 2: So, on the on the chart you have here, what would you say is your top five?
• 18:11
  Speaker 2: Because you know it's hard for people to go, I'm going to do everything right now.
• 18:15
  Speaker 2: They get overwhelmed, they don't do it Right.
• 18:16
  Speaker 2: So I know you, as a coach, you're going to simplify that for people.
• 18:20
  Speaker 2: So give me, if you will, a few things that you would definitely start with and then, as you're building momentum, move forward with that.
• 18:27
  Speaker 3: Yes.
• 18:28
  Speaker 3: So I'm going to switch over to that section over here where it says reduce, and I'll go over these and why I feel like and I'll add another one in here.
• 18:36
  Speaker 3: So first of all, caffeine.
• 18:37
  Speaker 3: Caffeine is actually great, it can actually help blood flow.
• 18:40
  Speaker 3: But when we overdo caffeine, you know, caffeine has what I call like an extra, like kick life of up to six hours is what the research shows.
• 18:49
  Speaker 3: So if you're having tons of caffeine throughout the day, you're constantly burning that system and then when it comes time to go into bed and we have to rest, digest as a time for ourselves, you know, to go through that cleanse cycle so you don't having too much caffeine can actually keep you stimulated, keep you up at night, which means you're not going to have a quality of sleep.
• 19:07
  Speaker 3: So I would say you know watching your caffeine intake is very important.
• 19:13
  Speaker 3: The next thing is alcohol.
• 19:14
  Speaker 3: You know alcohol can create fatty liver disease because of the sugar content inside of alcohol.
• 19:21
  Speaker 3: It also does other detrimental things to your body because your body actually looks at alcohol as a toxin and so when you drink alcohol obviously if you drink too much, you can feel the effects of it, but your body thinks of it as a toxin.
• 19:34
  Speaker 3: So not good to stress your system that way.
• 19:37
  Speaker 3: So kick back on the alcohol, that'll be very beneficial.
• 19:40
  Speaker 3: The next thing is yeah.
• 19:43
  Speaker 2: Really quick.
• 19:43
  Speaker 2: So alcohol it actually acts as an allergen, correct, Is that?
• 19:49
  Speaker 2: Yes, I think I read that somewhere a long time ago, and that's why you actually get the effect that you get.
• 19:55
  Speaker 3: Yes, yes, absolutely, Absolutely.
• 19:57
  Speaker 3: And so with this, you know that sad is called the know, the standard American diet.
• 20:04
  Speaker 3: If you can start kicking back from that, that is the next place I would absolutely start, Because you know we want to have not only healthy blood flow but we want to make better decisions.
• 20:15
  Speaker 3: And the way to make better decisions is by feeding our brain what it needs so that the prefrontal cortex can make those executive decisions to get us either a better life, a better relationship, you know, more abundance, whatever that may be.
• 20:30
  Speaker 3: So let's start eating that way.
• 20:32
  Speaker 3: And you know, up right there where it says hypertension, blood pressure, I would also say to watching your oils.
• 20:42
  Speaker 3: Now we could really go into this, but just to keep it very simplified, is the oils that are on the shelf that say that they're vegetable or seed, are actually very highly toxic because of the way that they are manufactured.
• 20:55
  Speaker 3: They actually get so far stripped of what they are naturally derived from.
• 21:00
  Speaker 3: That it may.
• 21:01
  Speaker 3: Basically, you know, it's like the car oil that you put in your car, so it has no nutritional quality at all to them whatsoever and that is going to give high amounts of inflammation.
• 21:13
  Speaker 3: So lowering those bad oils are going to be really great for you, especially when it comes to, like you know, heart disease and other risk factors.
• 21:23
  Speaker 3: So I would try to watch as much of those going out again to having those fried foods and eating those kind of things and switching more to the eating from the rainbow type of a diet.
• 21:36
  Speaker 2: Yeah, absolutely.
• 21:36
  Speaker 2: I'm not going to guarantee, but I'm going to assume that most fast food places use those bad oils when they're deep frying.
• 21:46
  Speaker 2: All that good stuff for you.
• 21:47
  Speaker 3: So what was really actually fascinating that I had learned when I was, you know, going through these courses with Dr Daniel Amen, is that the cancer rates of of cooks that work around the frying, you know, stations in restaurants actually have a high rate of cancer, and that is because the oils they not only use them once, but they use them over and over again and a lot of that comes up and they ingest small bits of those oils inside of their body and so yeah, yeah, so that was actually a pretty amazing study.
• 22:23
  Speaker 3: Once I heard that.
• 22:25
  Speaker 2: Wow, yeah, I've not, not ever heard that.
• 22:28
  Speaker 2: That's that's, that's that's crazy that just by being there, that they're absorbing it and causing issues.
• 22:34
  Speaker 2: Wow, good stuff.
• 22:36
  Speaker 2: Good stuff to know.
• 22:37
  Speaker 2: Um, let's see what else we have.
• 22:39
  Speaker 2: We have about five more minutes, so it's all yours.
• 22:44
  Speaker 3: Yeah, and then I would also say with the other thing that I'm very passionate about, which is, you know, type three they're calling it now type three diabetes, which is Alzheimer's, and I know that a lot of people kind of have sometimes this mentality of like I've got time, I can kind of do it later.
• 23:06
  Speaker 3: But you know what the precursor to Alzheimer's is?
• 23:09
  Speaker 3: Anywhere from 20 to 30 years before you even start seeing symptoms, because a lot of the stuff that we're talking about right now, I mean I mean even think about it when we're kids, we're very vibrant, you know we're going through life, but then sometimes where do some of these you know diseases start to hit people right In their 30s and their 40s.
• 23:29
  Speaker 3: So it's a slow, it's a slow build up, but then it does hit you.
• 23:34
  Speaker 3: So I'm thinking about you right now, where you're at, and you do have a choice by doing these small things that we're going to be talking about in the Bright Minds concept, so that you have, you know, when you come to that stage of your life, you have still a very vibrant life.
• 23:50
  Speaker 2: Yeah, that's fantastic and thank you for bringing that.
• 23:52
  Speaker 2: Let's talk about that for a minute, if we can.
• 23:54
  Speaker 2: Is there something else that you wanted to discuss before.
• 23:57
  Speaker 2: I kind of switch modes a little bit.
• 23:59
  Speaker 2: No, go for it.
• 24:00
  Speaker 2: Ok.
• 24:00
  Speaker 2: So you know, it's all about the choice.
• 24:04
  Speaker 2: And where do you want to be?
• 24:06
  Speaker 2: You know, five years, gene Titus, I work with him and so on.
• 24:11
  Speaker 2: He did a podcast recently and it really hit.
• 24:14
  Speaker 2: It was like you know, your five years you're spending right now.
• 24:17
  Speaker 2: That's going to impact the next five years and what do you want that to look like, right?
• 24:22
  Speaker 2: So let's extend this to the positive, if we can.
• 24:24
  Speaker 2: And what can these changes really help our veterans and their families?
• 24:31
  Speaker 3: Yeah, Well, you know what we do.
• 24:34
  Speaker 3: Know, too, that when you surround yourself with people that are doing the same things that you are also doing, you create better relationships around you, right?
• 24:44
  Speaker 3: You all thrive together.
• 24:45
  Speaker 3: So why not do this as a family?
• 24:47
  Speaker 3: Because it's just going to benefit everybody.
• 24:50
  Speaker 3: We also know that our children okay, there is a huge statistic that one in two people one in two so you can be in a room you can look around, even around your family one in two people in that room will either have prediabetes or they are diabetic.
• 25:04
  Speaker 3: That's staggering, that's huge, Wow.
• 25:07
  Speaker 3: And it comes down to these basic, bright minds, lifestyle changes and implementing these things and wanting to implement it.
• 25:16
  Speaker 3: And our children are not very far behind.
• 25:19
  Speaker 2: Yeah, the statistics are scary.
• 25:20
  Speaker 2: They're scary on diabetes and obesity and school-aged children and so on, and if changes aren't made, whether that be on a global effect or in your own household, it's just going to get worse.
• 25:38
  Speaker 3: Yes.
• 25:38
  Speaker 2: So, if you can come together as a family, make it fun.
• 25:41
  Speaker 2: Right, gina?
• 25:42
  Speaker 2: You have five kids, right?
• 25:43
  Speaker 2: You're a very busy mom, by the way.
• 25:45
  Speaker 2: Thank you for spending this time with us.
• 25:47
  Speaker 2: So you know what are some of the things that you incorporate to make it family fun, if you will, for, you know, for cooking or nutrition, water, whatever the cases may be.
• 25:57
  Speaker 2: Can you give us some tips on that?
• 25:59
  Speaker 3: Sure, sure.
• 26:00
  Speaker 3: I'm Italian, and so I will say I will always be a foodie.
• 26:05
  Speaker 3: That's just.
• 26:05
  Speaker 3: That's just part of who we are as Italians.
• 26:07
  Speaker 3: We do have this beautiful palate.
• 26:09
  Speaker 3: I don't think that God would give this to us unless he wanted us to enjoy food, and enjoy it in the company of others, right?
• 26:18
  Speaker 3: So one of the things that I love, especially with my kids, is I don't take traditions out.
• 26:24
  Speaker 3: What I do is I still keep those same traditions, but yet I have found a way to recook those favorite meals, but in a way that's going to serve not only myself as I age, but it's going to help my children as they grow.
• 26:37
  Speaker 2: I love it.
• 26:39
  Speaker 3: And what you can easily do.
• 26:40
  Speaker 3: You can swap certain things out, like, instead of frying in, like those cottonseed oils, you can fry an avocado oil.
• 26:47
  Speaker 3: I still love to make my breaded zucchinis and eggplant, and so, instead of using, you know, white flour breadcrumbs, I actually use my old breadcrumbs that I make from when I make almond milk.
• 26:59
  Speaker 3: I save the pulp.
• 27:01
  Speaker 3: You can.
• 27:02
  Speaker 3: Also, if you don't do that yourself, simple Mills has a cracker that you can can break down.
• 27:07
  Speaker 3: That's all organic and you can use that to stuff, you know, into those those delicious, you know meals that you make.
• 27:15
  Speaker 2: You had me at zucchini.
• 27:16
  Speaker 2: You had me at zucchini, my friend, hey.
• 27:19
  Speaker 2: So do me a favor, can you text me that recipe on how to make the breadcrumb?
• 27:25
  Speaker 3: Yes, yeah, actually I do have it.
• 27:26
  Speaker 3: I like to make stuffed artichokes, which I'm going to be making tonight.
• 27:29
  Speaker 3: It's one of the things that my kids absolutely love, and so, yeah, I have a recipe for that.
• 27:35
  Speaker 3: I will absolutely send that to you.
• 27:36
  Speaker 2: I'm moving closer.
• 27:36
  Speaker 2: I'm moving closer.
• 27:41
  Speaker 2: We are just about out of time here, so just really quick.
• 27:44
  Speaker 2: Just wanted to remind everybody the blue QR code at the top right-hand corner of the screen scan that there are great resources at empowerperformancestrategiescom for those that are listening on the podcast later.
• 27:57
  Speaker 2: Empowerperformancestrategiescom we have resources for veterans.
• 28:01
  Speaker 2: We have some free books, we have trainings.
• 28:03
  Speaker 2: We have two Facebook groups to go to one for veterans, one for veterans' families.
• 28:08
  Speaker 2: Please join, please be part of the community, and I just wanted to get that out there.
• 28:13
  Speaker 2: So, Gina, how do we get ahold of you?
• 28:17
  Speaker 3: Yes, One of the best ways is on Instagram.
• 28:20
  Speaker 3: I am at GinaWillShowYou.
• 28:21
  Speaker 3: You can also follow me and find me on Facebook.
• 28:24
  Speaker 3: I have a page under either Gina Iovino or you can find me in my business, which is Health and Mindset Revolution.
• 28:31
  Speaker 2: Fantastic, fantastic and, as always, three tips to get veterans further faster.
• 28:37
  Speaker 3: Yes, so with keeping veterans in mind.
• 28:40
  Speaker 3: The first thing, while we are going to continue now to be talking about all of the different concepts in Bright Minds, the first one that I want everyone to do, this is a fun game that Dr Daniel Amen has taught me, and that is is this a game called?
• 28:54
  Speaker 3: Is this good for my brain or bad for my brain?
• 28:57
  Speaker 3: So that's something that everybody can do.
• 28:59
  Speaker 3: So if you're going to make a decision, you can take a look at it and go is this going to enhance the quality of my brain or is it going to be bad for my brain?
• 29:08
  Speaker 3: So that can kind of help you there.
• 29:10
  Speaker 3: So it's a fun game.
• 29:10
  Speaker 3: You can even do it with your kids.
• 29:12
  Speaker 3: So that's the first thing I would say.
• 29:18
  Speaker 3: The second thing is please dial in, start going with that nutrition, that fitness.
• 29:20
  Speaker 3: Right, we do know that we are, we are a subject of how we treat ourselves.
• 29:24
  Speaker 3: So start with nutrition and fitness.
• 29:27
  Speaker 3: And the last thing is is you can go.
• 29:29
  Speaker 3: Dr Daniel Amon has a great if you're sitting there and you're like, actually, he goes over.
• 29:33
  Speaker 3: There are different brain types and maybe you're not sure what kind of supplements you should take.
• 29:37
  Speaker 3: This is a great way to find this out and it's brainhealthassessmentcom, so you can go there, you can click on that link, you can take a very short quiz that he has and then we'll send you a bunch of information showing you exactly what brain type you have, maybe what you're experiencing in what you're experiencing, and then how you can use natural nutraceuticals to enhance the quality of your brain.
• 30:05
  Speaker 3: Love that Love that.
• 30:07
  Speaker 2: So with that said I was that was that three.
• 30:12
  Speaker 3: Yeah.
• 30:12
  Speaker 2: Okay, excellent, play the game.
• 30:14
  Speaker 3: Play the game nutrition, nutrition and fitness and go see what kind of brain type that you are.
• 30:19
  Speaker 2: Thank you.
• 30:19
  Speaker 2: I got sidetracked.
• 30:20
  Speaker 2: I was thinking about the app.
• 30:21
  Speaker 2: I was going to say something, but we'll just skip.
• 30:23
  Speaker 2: So thank you very much, gina.
• 30:25
  Speaker 2: As always, such a pleasure to have you on the show.
• 30:28
  Speaker 2: Thank you for jumping on.
• 30:30
  Speaker 2: I know this was not scheduled and Gina helped a friend out so we can get Joseph McClendon on for our 50th podcast tomorrow at 11 am Pacific time.
• 30:39
  Speaker 2: Super excited about that.
• 30:41
  Speaker 2: So, gina, thank you much.
• 30:42
  Speaker 2: I appreciate you jumping on here and spreading such amazing information.
• 30:47
  Speaker 2: So thank you.
• 30:48
  Speaker 2: The last thing is thank you for spending that time.
• 30:53
  Speaker 2: It's the most precious resource we have as human beings.
• 30:56
  Speaker 2: We do not ever get it back.
• 30:56
  Speaker 2: Thank you for spending that time.
• 30:57
  Speaker 2: It's the most precious resource we have as human beings.
• 30:58
  Speaker 2: We do not ever get it back.
• 30:59
  Speaker 2: Thank you for spending so many different episodes with us and all the time spreading all this great information for veterans and their families.
• 31:04
  Speaker 2: Thank you so much.
• 31:05
  Speaker 2: Okay, guys, and so we're ready.
• 31:12
  Speaker 1: Thank you for joining us on another insightful journey of your Thoughts your Reality podcast with your host, michael Cole.
• 31:19
  Speaker 1: We hope the conversation sparked some thoughts that resonate with you.
• 31:22
  Speaker 1: To dive deeper into empowering your thoughts and enhancing your reality, visit empowerperformancestrategiescom.
• 31:29
  Speaker 1: Remember your thoughts shape your reality, so make them count.
• 31:34
  Speaker 1: Until next time, stay inspired and keep creating the reality you desire.
• 31:39
  Speaker 1: Catch you on the next episode.