Eating for Longevity with Dan Buettner [Episode #427]
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Todayâs podcast topic is: Eating for Longevity with Dan Buettner
I am so excited to have a very special guest, Dan Buettner, who is a New York Times bestselling author, explorer, National Geographic Fellow, award-winning journalist and producer, and founder of Blue Zones.
He is a personal hero of mine. Heâs amazing. And I am very excited to announce that Dan has a new book that is out this week. It is called The Blue Zones Kitchen: 100 Recipes To Live To Be 100, and itâs linked down below in the show notes! Stay tuned Beauties, for a packed interview with tips and tools to start eating for life!
- Dan defines what blue zones are and why he chose this termâŚ
- We discuss what links the five cultures living 80% longerâŚ
- Whether blue zones are being effected by electronic and mechanical conveniencesâŚ
- The most important ingredients in any longevity dietâŚ
- What the diet of the garden of Eden diet looks likeâŚ
- If family time and downtime play a part in longevityâŚ
- Rare and expensive whole superfood tinctures and if they are needed for longevityâŚ
- Thoughts on grains and longevityâŚ
- Diving into the Blue Zones book and its processesâŚ
About Dan Buettner
Dan Buettner is an explorer, National Geographic Fellow, award-winning journalist and producer, and New York Times bestselling author. He discovered the five places in the world â dubbed blue zones hotspots â where people live the longest, healthiest lives. His articles about these places in The New York Times Magazine and National Geographic are two of the most popular for both publications.
Buettner now works in partnership with municipal governments, large employers, and health insurance companies to implement Blue Zones Projects in communities, workplaces, and universities. Blue Zones Projects are well-being initiatives that apply lessons from the Blue Zones to entire communities by focusing on changes to the local environment, public policy, and social networks.
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Danâs Interview
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Transcript:
Note: The following is the output of transcribing from an audio recording. Although the transcription is largely accurate, in some cases it is incomplete or inaccurate. This is due to inaudible passages or transcription errors. It is posted as an aid, but should not be treated as an authoritative record.
Kimberly: Hi Beauties. Welcome back. I am so excited for our guest today who is a personal hero of mine. Heâs amazing. His name is Dan Buettner. Heâs a New York Times bestselling author, explorer, National Geographic fellow, and the founder of The Blue Zones. I think weâve all heard the term blue zones. And when I first met Dan at a dinner party, do you remember Dan? And he was like, oh I said, âWhat do you do?â And he talked about, âOh, I discovered the blue zones.â And I kind of laughed at him and thought, oh no, you know that kind of came out with that big New York Times article years ago and all this stuff. And he said, âYeah, I wrote that article.â So I am very excited to announce that Dan has a new book that is out this week. It is called The Blue Zones Kitchen: 100 Recipes To Live To Be 100. So weâre going to link to it directly in the show notes.
Fan Of The Week
Kimberly: Beauties, Iâm so excited to get into everything with Dan. Before we dive in though, I want to give a quick shout out to our fan of the week, her or his name is Des Moines yogi and he or she writes, I enjoy listening to Kimberlyâs podcast. She inspires me to pay attention to how certain foods make me feel and to adopt health rituals to live my most content healthy life. Des Moines Yogi, thank you so much for your review and for being our fan of the week. Sending you so much love, so much gratitude. And remember beauties, for your chance to be also shouted out as the fan of the week, please just take a moment or two out of your day, leave us a review on iTunes, which is free and easy and itâs just a great way to support the show and to help the message get out there and to possibly really help benefit someone elseâs life.
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Kimberly: And another quick reminder to make sure that you subscribe to our show. That way you donât miss out on any interviews and any of the Q&A podcasts on Thursdays. So all that being said, I am so excited to have Dan on the line with us. Hi Dan.
Interview with Dan Buettner
Dan: Hey Kimberly.
Kimberly: Well, do you remember that first, it was a dinner party with Moby at his restaurant and everybody was talking about what they did. And when you told me you discovered the blue zones, I didnât believe you at first. Do you remember?
Dan: Yeah. Well, you know everybody is so extraordinary and eclectic at Little Pine I think the place was called.
Kimberly: Thatâs right. Thatâs right.
Dan: And Moby surrounds himself with extraordinary people. So you can be pretty sure whoever youâre sitting next to, theyâve done something incredible and you included.
Kimberly: Thank you. Thank you. So tell us a little bit, I know youâve told this story, you told this tale many times, but you know, youâre a National Geographic fellow. Youâve been all around the world. Dan, by the way, beauties holds three Guinness world records in distance cycling. We do. Wasnât one from like Alaska down to South America or something crazy?
Dan: North America to the bottom of South America.
Kimberly: Wow.
Dan: I was in 536 miles. It sounds, but it was all downhill.
Kimberly: Which can be even more scary sometimes I think.
Dan: I just rode the brakes the whole time. And then I
Kimberly: Oh my gosh.
Dan: You know, itâs sort of bootcamp getting ready for National Geographic. Thatâs what I always dreamed of doing is being a National Geographic explorer. And I learned a long time that exploration that at least in the modern world here has to add to the body of knowledge or improve the human condition, not just go to the top of Mount Everest again or first and come back. Itâs really important that you discover something meaningful for people. And blue zones was that.
Dan defines what blue zones are and why he chose this term
Kimberly: So youâre exploring all around the world, youâre biking. And then did you just start ⌠well, first of all, can we define what blue zones are for people and why did you pick the term blue zones in the first place?
Dan: Well, between biking and blue zones, I started a company and a technique for exploration that led an online audience, direct a team of experts. So I had Harvard archeologists and MIT biologists and National Geographic photographers to solve a mystery. So five years. But what I did for business was go out and find great ancient mysteries. And in 1999, I stumbled across a very interesting study from the World Health Organization that found that Okinawa Japan was producing the longest lived women in the history of the world. And what this means is theyâre living a long time without chronic diseases. Diseases that are for short in our lives. And I said, âAha, thatâs a good mystery.â And I got funding from the National Institute on Aging to hire demographers.
Dan: These are people who can confirm the ages of population because so many of these places that were supposedly long lived, like the Vilcabamba Valley of Ecuador, the Caucuses in Soviet Georgia or Hunter Valley have all been debunked. So I was pretty good at corralling hard science around ancient mystery and I figured this mystery of longevity, how are entire populations making it to age 100 and living a decade longer than the rest of us? And I thought, if thereâs one in Okinawa, there must be more of them around the world. And I pitched National Geographic on the story and my editor, Peter Miller said to me, âNow thereâs an idea with hair on it.â And I got a year long assignment to go track these places down. And really when I say tracking, people think yeah I put my pith helmet on and my short crocodile Dundee pants and I go out to the world.
Dan: No, most of what you do the first three years is just marinating in data before we zero in on these areas. And hereâs the idea, Kimberly, and then I know you asked me the origin of blue zone, Iâm getting to it. So only about 20% of how long you live is dictated by genes. The other 80% is lifestyle and environment. So the academic argument here is if youâre finding populations that are achieving the outcome most of us want, which is to say, making it to a healthy age, 80 or 90, without disease. If you can find the populations and then reverse engineer
Kimberly: So which one of the other ones besides the Okinawans that were legitimate and were not debunked?
Dan: Yes. So Sardinia, Italy, that was the second one we found. And itâs not the whole island. Sardinians off the coast of Italy, about 200 miles in the Mediterranean. And up in the highlands, and area called the Nuoro province, there are six villages, about 80,000 people. Originally a bronze age culture. So not like the rest of the people pushed up there about the time of Christ. And theyâd been isolated for 2000 years ago to about 1960. And they incubated this very interesting lifestyle. And this is where the longest of men in the world and my colleague, Dr Gianni Pes, who has been studying this population for a long time, he actually coined the phrase blue zone to apply it to Sardinia. And then Iâve evolved it since then, developed it into this worldwide term that applies to any statistically longest lived area.
Dan: I identified a third blue zone in the Nicoya Peninsula of Costa Rica. Maybe a lot of your audiences has heard of Nosara, which is kind of a Yogi vortex there. Well thatâs really close to the blue zone there. And whatâs extraordinary about that place is people, theyâre very poor people. They have one fifth the GDP of the United States, but they have a threefold better chance of reaching a healthy age 90 than Americans do.
Kimberly: Wow.
Dan: And Kimberly, they do it spending one fifteenth the amount we do on healthcare. So this whole notion that you have to be rich to be healthy, this place
Kimberly: Jeez.
Dan: So something these people Ikaria are doing are allowing them to not only live long, but to stay sharp until the end. And thatâs really important. And then in America here we found the blue zone among the Seventh-day Adventists of Loma Linda, California. And theyâre conservative Methodists that evangelize with health and take their diet directly from the Bible. And we can talk about that in a minute, but theyâre living up to 10 years longer than their North American counterparts are. So point being here that thereâs a way to get a lot more in life than the average American is getting. And not only more time, but more quality. And thatâs what blue zones distills and conveys and puts in books and so forth.
Kimberly: So longevity, quality. But why the term blue as in blue zones? I know you said your colleague mentioned that. Yeah.
Dan: So the exercise of ⌠Gianni Pas was in Sardinia was literally finding centenary, centenaryâs a 100 year old, centenary and bi-centenarian and finding where they live by going through the census data. And every time heâd find a centenarian in the books, heâd put a blue check mark on a map. And these six villages in the Nuoro province, they had so many check marks, so many, he was using blue ink, right? They had so many check marks that this area just looked like a blue blur. So that is the, he called it the blue zone. And thank God he wasnât using red ink because would be the red zone or black ink would be the black zone, which doesnât work nearly as well as blue zone.
Kimberly: No itâs a wonderful phrase.
Dan: Yeah, it just happened to be the right color. And he wrote an article in the Journal of Experimental Gerontology, circulation about 20 people worldwide about these zones. But his article was really just about the math necessary to identify concentrations of longevity and not this term like the way we use it today, which is a concept really.
We discuss what links the five cultures that are living a quality life and living 80% longer
Kimberly: So when you talk about 80% of this longevity and quality of life is lifestyle based, of course most of us think about, well, your diet must be a huge part of that, which I want to get into in a moment because your latest book, your book thatâs out this week is a recipe, is essentially a beautiful recipe book with all this information. And you mentioned to me you shot at editorial style. Itâs National Geographic quality. Itâs incredible, incredible book. But what percentage, I mean, I guess itâs hard to maybe or maybe not in your work find how much of that is diet based. What would you say, Dan and some other factors that you found linked these five cultures all around the world that had them live so long and had that quality of life?
Dan: Yeah, so actually I donât believe diets work at all. And even the diet in blue zones by itself, I donât think is very effective. But I think the key insight that blue zones offers the rest of us is that longevity is not something that is successfully pursued. It ensues and it ensues from the right environment. So, in other words, if you look at the life expectancy of a diet or the recidivism of the relapse of people get on diets, of the best diets, if you get 100 people to start today, you only have three left on average at the end of two years. The key insight when it comes to longevity, thereâs no short term fix.
Dan: I donât believe in any of these supplements or hormones or super food Hocus Pocus. Thereâs nothing you can do today thatâs going to guarantee youâre going to live any longer a year from now. When you think of longevity, you have to think, this is something Iâm going to do, not for just a few months while Iâm excited about something, but years or decades or lifetime. And thatâs whatâs people in blue zones are doing. People in blue zones, they have the same genetic constitution as you and me and everybody else listening out there. They donât have better discipline. They donât have better individual responsibility. Theyâre not vegans. Theyâre not ethical vegans or any of that weâd like to see them be. But the bottom line is they live in an environment where the healthy choice is the easy choice and the inexpensive choice and the cultural or the sort of the socially acceptable choice.
Dan: So in addition what they eat, they tend to have a strong sense of purpose. They donât exercise, which is another shocking thing. And by the way, I argue that exercise has been an unmitigated failure in the United States because fewer than 15% of Americans get the recommended minimum amount of âexercise.â People in blue zones, every time they go to work, to a friendâs house or out to eat at occasions walk. They have a garden out back that theyâre working year around.
Kimberly: Yeah, theyâre just active.
Dan: Yeah. And they donât have these electronic or mechanical contrivances to do all of their work. They do yard work by hand and housework by hand and kitchen work by hand. And the key insight there, Kimberly, is that people are nudged into movement in blue zones every 20 minutes or so. So, first of all, those little 20 minute bursts, if you add the of caloric expenditure over the day, theyâre burning a lot more calories than we would sitting in our office all day and going to the gym at the end of the day. But the extra bonus is their metabolisms are operating at a higher level all day long. So theyâre burning more calories with more energy and itâs the result of an environment. Itâs not a result of Iâm going to join CrossFit and Iâll run a marathon, all these sort of strategies that Americans occasionally pursue with success in the short run, but universally fail in the long run for the vast majority of people.
Whether blue zones are staying pretty traditional, lifestyle-wise, or if electronic and mechanical conveniences are changing this healthy landscape
Kimberly: Do you see it changing now that thereâs more TVs and more ways for them to sit or do you think in some of these blue zones it still has stayed pretty traditional as far as what youâre describing lifestyle-wise?
Dan: In blue zones Iâm sad to report, theyâre almost all disappearing.
Kimberly: Because of modern technology.
Dan: Even worse than technology, itâs because of the American food culture that are descending upon these places like a blight and these fast food joints and chips and sodas and all the crap thatâs making Americans fat, unhealthy are doing the same thing in blue zones. So really the point of Blue Zones Kitchen was to go back before this dietary tradition disappears and really capture like an anthropologist would. So we were up with 80, 90, 100 year old women. Women are the keepers of the tradition. And I asked them to cook for me the recipes that theyâve cooked their whole lives for their families. Because if you want to diet of longevity you have to look at what people, not what people are eating today, you have to know what 100 year old was eating when she was five or teenager and newly married and working and newly retired.
Dan: So the first step was to find dietary surveys over the last hundred years. So you get the ingredients. And then once you know the ingredients, then we went out and found ladies who knew how to make these recipes. And you know Kimberly, Iâm going to actually be interactive here. Guess what the most important ingredient is in any longevity diet in the world.
Kimberly: Okay. This is a guess-
Dan:
Kimberly: Root vegetables.
Dan: Okay. I would say that root vegetables is one of the five pillars.
Kimberly: Really? Oh my gosh. Because yeah, because I feel like ⌠yeah. Anyways, I have my reasons, but thatâs the first thing that popped into my head even though I initially think, oh, green vegetables, like dah, dah, dah. But I was thinking how hardy and what a staple they are in all around the world. Interesting.
Dan: Well, so the longest of women in Okinawa until about 1970, over 70% of all their calories came from one root vegetable. And that was the purple sweet potato called the emo.
Kimberly: Oh my God. I love that. Itâs so sweet. Itâs so good.
Dan: Oh, theyâre delicious. You put a little ⌠I love just a little bit of coconut milk and I mash them up. Itâs to die for. But if you had, if you were stuck on a desert island and you could only have one natural whole food, youâd be wise to pick the sweet potato, purple sweet potatoes because they provide so many nutrients and even some protein.
Kimberly: Dan, sorry to interrupt you, but donât you think itâs funny when youâre looking at all this historical, archeological, sociological, all this evidence and all these people now with the fat diets are scared of eating carbs. Theyâre scared of potatoes, theyâre scared of grains. Not to go on this tangent too much, but what would you say to those people?
Dan: You know, I generally donât ⌠people try to lure me in these dietary arguments, but hereâs what I say. The longest lived people, all I can tell you is that the longest lived people in the world living on four different continents, 95 to 100% of what they eat are the following, whole grains, wheat, oats and rice, greens, hundreds of kinds, well, Iâd say dozens of kinds of greens, tubers, roots. And I would say the longevity all star is beans,
Kimberly: So 95% vegan, basically.
Dan: Yes, yes. Now they do eat a little meat, but on average only five times a month, a celebratory food. And these places tend to be very barren. You look at them and see how people survive and they had goats, theyâre usually goats with the name that lived good lives until the very end or a family pig. And we donât know if they lived a long time because of the little bit of meat or despite the meat. They might even live longer if they were vegans. But the truth of the matter is the carrying capacity of their land would not have fed them if they didnât have these poor little animals aggregating calories for them. They ate a little bit of fish. Hereâs what is interesting. No cowâs dairy. No significant cowâs dairy in any of the five blue zones. So-
Kimberly: Wow.
Some of the most important ingredients in any longevity diet
Dan: And a little bit of sheep or goat, but itâs not a lot. Most of what t
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And when dealing with patients, I was a typical physician that would treat patients with conventional medicine, was, you want surgery or do you want a pill? And lifestyle medicine allowed me to handle patients more broader with treatments, such as using diet, using sleep, reducing stress, exercise. reducing substance abuse, things like that, that I started to be able to include pillars in their healthcare and see a better outcome in patients. So for me, thatâs why it was important. Just because I think I was getting burned out with just, it was the same thing all the time, pills or surgery, pills or surgery, referral, cardiovascular, interventional, cardiologists, what are we doing? And we were not getting off the wheel. Youâre just kind of stuck in that cycle. Solluna By Kimberly Snyder (02:00.536)Great. Jenneffer Pulapaka (02:10.875)and you werenât regaining ground, you werenât regaining your health, nothing positive was coming out of it except for trying to prevent a catastrophic event. So thatâs why a heart healthy cookbook is really key to a majority of my patients. Solluna By Kimberly Snyder (02:21.974)Right. Solluna By Kimberly Snyder (02:31.84)Right. And I want to get into that in a moment. Thereâs such great information here, but one of the things you said is that weâre on the wheel. Many people are on the wheel. And one of the reasons I think people are on the wheel is because theyâre confused. And thereâs so much information out there, Jennifer, as you know. And it feels like to me, you know, there is decades of And sort of this general idea that we should limit red meat in particular and these foods that have high cholesterol, foods that feel clogging and common sense as these are really dense foods. But now weâre in a time in culture where thereâs, itâs sort of swung, feels like back when I started writing books 11 years ago, I was always talking about this protein question that would come up being plant-based myself. How do you end up protein? And now thereâs this such an over emphasis on protein. And what I see, Jennifer, is confusion. People are eating tons of red meat and theyâre like, well, I saw such and such and they say that can eat as much red meat as I want or I should sit down and have six eggs. Can you talk to us a little bit about this confusion about cholesterol, foods that are elevating blood pressure, all the research for many decades that donât correlate necessarily with these health trends or I donât say health trends. Jenneffer Pulapaka (03:52.72)I mean, thatâs great. That is what they are, okay? Bell bottoms, theyâre not in fashion right now. They have been in fashion. They went out of fashion. They came back in briefly and theyâre out. Thatâs kind of what we cycle when we deal with food trends. Different diets will keep on coming up historically. But unfortunately, thereâs not enough peer-reviewed literature to be behind them. Solluna By Kimberly Snyder (03:53.954)dietary trends. Solluna By Kimberly Snyder (04:06.082)Yes. Jenneffer Pulapaka (04:22.331)We donât have a big enough population to evaluate certain diets that are out there and nor is there research behind it. So those for me are always risky when it comes to patients. So weâd like to stay when Iâm looking at or evaluating diets with patients. I always tell my patients when they were talking about plant-based, theyâre like, well, can I add chicken? Iâm like, well, youâve been adding chicken in it and weâre here right now. Iâm the thing thatâs gotta cause a bump. Why donât we learn how to not add chicken and not use butter and use a substitute to make it a more healthy option for you? Because what youâve been doing hasnât been working. Thatâs kind of where we are. I only use peer-reviewed literature for the most part. Solluna By Kimberly Snyder (05:05.11)Right. Jenneffer Pulapaka (05:16.677)And itâs for me, itâs very hard because right now I do see a trend of patients who come in, they think theyâre on a ketogenic diet. Theyâre not on a ketogenic diet. Theyâre never in ketoacidosis. Theyâre never reducing their amount of carbs to get to that state. And most of my patients are complicated patients, meaning that they have diabetes, vascular disease. Chances are they have chronic kidney disease. When weâre dealing with a lot of comorbidities with patients, we have to be very cognizant when theyâre taking high protein diets. One of my biggest concerns is my kidney patients. High protein diets does not bode well for kidney function long term. And Kidego, which Kidney Disease International, when they put out guidelines, the last several years, the primary treatment for Solluna By Kimberly Snyder (05:58.625)Right. Jenneffer Pulapaka (06:15.719)chronic kidney disease in patients was diet and lifestyle. So it was nice that we saw a really good bump or a really good change in how weâre addressing patients with chronic disease. So now that we had a patient with chronic disease, maybe they donât even know theyâre stage three chronic kidney disease. And now theyâre just loading up on all these proteins, which kidneys have to strip off nitrogen and it really taxes the kidneys. Solluna By Kimberly Snyder (06:39.467)Right. Jenneffer Pulapaka (06:46.853)And unfortunately, it usually puts them in a downward spiral towards stage four. And at stage three, we have some really good studies that look at, can we get an improvement in kidney function if we decrease the amount of unused proteins? For the most part, my patients are not active. I am usually negotiating, can I get three days a week? Just three days a week, can you do 30 minutes three days a week? And the standard of care is exercise is five days a week, 30 minutes, moderate intensity. So when my patients tell me I need the protein, Iâm like, no, not to walk the Pomeranian, a half a block, thatâs not really exercise. Iâm glad weâre doing range of motion and Iâm glad youâre not doing sedentary, but youâre not really in an exercise state to be getting a lot of benefit. I donât need to worry about protein issues with you. Now, when I deal with wound care patients, I deal with them. Or if I deal with dialysis patients, when I have a nutritionist, registered dietician thatâs on board, then weâre looking at protein loss, but weâre not talking about a majority of patients that are on that. Weâre talking about they got a, they went on Pinterest and they got some keto balls, which are hugely high in fat and protein. And nothing about that is gonna help with inflammation, their heart, their blood flow, or their weight. Solluna By Kimberly Snyder (07:58.806)Yeah. Jenneffer Pulapaka (08:13.201)Right? Solluna By Kimberly Snyder (08:14.752)Yeah. Well, you what you say makes sense and it makes sense to me. And then thereâs Dan Buettner, whoâs been on our podcast several times. Heâs coming back on in December, whoâs saying, Hey, look at these human populations, which are eating really fiber rich diets. Theyâre not hyper fixating on protein. And yet their longevity numbers are the best in the world. Then you have Dr. Michael, Dr. Michael Greger, who also came on with all his thousands of studies. Heâs referencing saying, Hey, Look at the research. So why do you think Dr. Jennifer, from your perspective as a physician, you know, itâs like people are going on Pinterest, but Iâm also seeing some doctors being like, you know, double the amount of grams that youâre hearing, you know, the recommended doses, one gram per body weight. Where is this coming from? How can, in our culture, we can have such differing views of the research. Jenneffer Pulapaka (08:45.532)Yeah. Solluna By Kimberly Snyder (09:12.308)And to me, common sense, if you want to open up your blood flow, you donât want to eat clogging foods and really fatty, dense animal foods all day. But how is this even happening in your opinion? Because itâs mind boggling to me. Jenneffer Pulapaka (09:25.489)Well, we have different specialists that are out there and everyone has a different way of treating patients. For example, okay, for a good example, I have a lot of patients who will come in for lower extremity arthritis and tendonitis and everyone will keep missing kind of the, I donât wanna say the elephant in the room, but the fact that a lot of my patients have obesity class two, class three, and no oneâs even discussed about an oral medication for them at that point in time. Solluna By Kimberly Snyder (10:00.962)Wait. Jenneffer Pulapaka (10:04.165)Some physicians only want to treat with lifestyle medicine or diet or conservative options. So maybe thatâs where these practitioners are trying to maybe cause a bump, but I still prefer to stay with evidence-based. I still want lifestyle medicine on my patients. I still talk about diet, but Iâm also an advocate for GLP-1, GIPs, phenamine and topramate. Iâm an advocate for that. And Iâm also very realistic with them that usually when you get on a semi-glutide, you will have to stay on that for life. And then they get upset. And then I just remind them youâre not upset that youâre on lisinopril for life. So now can you look at the benefits of being on a medication long-term, how weâre going to reduce our comorbidities? Maybe youâre going to Solluna By Kimberly Snyder (10:44.887)Yeah. Jenneffer Pulapaka (11:03.105)reduce your diabetes, youâre going to reduce your arthritis and your tendonitis and your like my diabetic patients who have a collapse of the midfoot and I have to deal with all the bone deformity and the ulcerations. So we have a lot of comorbidities that are around obesity as a diagnosis and we havenât allowed the patients yet flexibility to look at it as a disease and to be treated as such with medication or with diet. So I just donât only do that. Iâm there with conventional medicine, but that may explain why some doctors, like one of my patients today, she was in obesity class three and her doctor was telling her about fiber. Great, wonderful. I am glad he had that discussion, but sheâs looking at one total knee on one side and now we have another total knee thatâs possibly starting on the other leg. and I had all the tendonitis and tendinopathies in my ankle and in the foot. And heâs still trying to tell her to lose weight and she could lose about a good 75 pounds and then sheâll feel comfortable and then we may see start to see improvement. But he that was the way he wanted to approach it. So that may be the way some physicians want to approach it. Itâs not I like better peer reviewed research and A lot of the high fat, high protein diets do not have large scale populations to be looking at. So we donât hear the nuances. And you know, and I love the Blue Zones. We just had a dinner the other evening that my husband hosted and it was about the Blue Zones. And it was, you know, really⌠they just the way they eat is healthy. Itâs not a planned thing. They donât make a concerted effort to be like, Iâm going to get my fiber in. Iâm going to get those things. They actually just eat a more healthy way than we do. And theyâll do conservative, like theyâll have an occasional glass of wine or theyâll eat, you know, fish twice a week or meat every so often. But itâs a more realistic diet. Solluna By Kimberly Snyder (13:07.009)Yeah, itâs Solluna By Kimberly Snyder (13:19.746)Well, itâs simple, I think, and itâs accessible when youâre cooking one-pot meals and youâre not hyper fixating on numbers. It starts to get really confusing when you start to get heady, I think, versus intuitive and more in your heart, what your bodyâs drawn to. Thereâs this section, Jennifer, in your book about inflammation. Thatâs also one of the things we know is a precursor to heart disease, to many different illnesses in the body. Jenneffer Pulapaka (13:29.084)Yeah. Jenneffer Pulapaka (13:40.807)Mm-hmm. Solluna By Kimberly Snyder (13:47.53)And when you are eating more fiber, itâs feeding those short chain fatty acids, which is helping to reduce inflammation. I, one of my, Iâm concerned when people are just focusing on overloading protein, Iâve noticed in people, itâs like protein no matter what. So more meat, more protein bars, more protein shakes. They naturally get less of these colorful fiber-filled anti-inflammatory foods. And so it starts to create this imbalance. Jenneffer Pulapaka (13:51.74)Mm-hmm. Solluna By Kimberly Snyder (14:17.378)when youâre focusing, your compass is set towards something very different. Jenneffer Pulapaka (14:22.285)find that most patients when theyâre focusing on proteins arenât actually really talking about a whole food. They like to do bars or smoothies or supplements. Theyâre not actually thinking about food or whole food, whether itâs grains or beans, lentils, seeds, nuts. Theyâre not really there. They will with their protein. Solluna By Kimberly Snyder (14:29.461)Right. Jenneffer Pulapaka (14:52.045)as in their meats, animal proteins, they will fixate on that. And some of that can be due to the fact that we live in a society that praises wealth and a sign of prosperity has been for a long time that if you eat meats, itâs a status symbol versus Iâm going to have a bowl of grains and lentils. there are sometimes we have⌠Solluna By Kimberly Snyder (15:13.73)Yeah. Jenneffer Pulapaka (15:17.767)food can be personal and there are barriers or boundaries that people have to get around when it comes to eating a more healthy way. Because sometimes those family recipes are not healthy. They havenât been there and thatâs why you have a family history of heart attacks, gout, kidney disease, diabetes. Itâs, know, the family cycle keeps on feeding you the wrong information. Solluna By Kimberly Snyder (15:39.053)Yeah. Solluna By Kimberly Snyder (15:44.076)Well, Dr. Jennifer, when did you become plant-based? And I know a lot of this was informed from research. And now, you your husband is, you know, a partner in ways. You guys host a lot of things together. Heâs been honored by the James Beer Foundation as a featured chef, working with all these amazing foods. When did you come into this path exactly? Jenneffer Pulapaka (16:05.741)So I first took my turn at 21. I became vegetarian. I decided if I was going to eat meat, I needed to go to a slaughterhouse and appreciate or accept the way the animal was being brought to my table. So after I had that experience, I became a vegetarian. I was not comfortable with Solluna By Kimberly Snyder (16:18.413)Hmm? Solluna By Kimberly Snyder (16:29.208)Yeah. Jenneffer Pulapaka (16:31.463)I was not comfortable and I could not do it and I wouldnât do it. So I decided at that point in time to become a vegetarian. And that was a pretty rapid change for me. I gave up red meat first. gave up chicken was the last thing. And then I think I finally had like a steak as one last hurrah. And I couldnât get through eating the steak that I wanted to because I knew it was gonna be great. I couldnât do it knowing that I went to, it was a⌠It was a cattle slaughterhouse. I just was like, I canât. So Iâve been a vegetarian since I was 21. Iâm 55. So itâs been a few years. Vegan, I say as much as possible. In my house, Iâm vegan. When I go out in public, it is always a battle with how much egg is going to be utilized, dairy. Solluna By Kimberly Snyder (17:24.6)Yeah. Jenneffer Pulapaka (17:29.453)in some instances. Iâm always able to get vegan vegetarian options, but vegan is a little bit difficult. And if Iâm going to get it out in public, itâs usually pretty pretty bad, I say. I usually get pasta primavera. Solluna By Kimberly Snyder (17:36.471)Yeah. Solluna By Kimberly Snyder (17:44.716)Well, thatâs why Dr. Jennifer, I donât need out very much because I feel like at home thereâs, and you can eat these beautiful recipes in your cookbook. It does make it much easier when the more home meals you do eat. Jenneffer Pulapaka (17:56.008)Yeah, you get pasta primavera, plate of sides, youâll get a salad, or now I can get like a black bean burger. Thatâs like the, thatâs the standard that I get when I eat out. So for me, itâs hard because yes, I do have my husband who is like, you know, a super creative chef when it comes to that. And he was vegetarian until he was 21. After he came to the United States, he was here a few years and then He tried meat. in his professional career as being a chef, heâs been very broad. He cooks a lot of seafood. Heâs notoriously known for producing fantastic fish dishes. But I think it was his upbringing that taught him about spice and seasoning and flavor that makes him so good about making plant-based cooking. Solluna By Kimberly Snyder (18:55.786)Right, he grew up in India. Jenneffer Pulapaka (18:55.973)because it was second nature to him, correct. He grew up in India and he came here when he was young. And a lot of us, like I said, we do not have contact with food anymore. And when I do culinary and coaching classes with my patients, we do small group exams. I bring them in foods and we talk about things like that. Like I have an example. Solluna By Kimberly Snyder (19:20.617)Well, and while youâre getting that, I want to mention thereâs some call-outs in the book and I want to get into some of the specific information, which is really interesting. But even to educate people, thereâs a spice section in the book, you know, and itâs, this is something that everyone in India might know, for example, but here itâs saying, you know, spices are using any part of the plant, but the leaves, if youâre using the leaves, youâre, then itâs considered an herb. And if youâre not using the leaves, itâs a spice. Jenneffer Pulapaka (19:30.961)Yeah. Jenneffer Pulapaka (19:46.737)Mm-hmm. Solluna By Kimberly Snyder (19:49.006)So I think this appreciation and sort of deeper understanding when weâre looking at any sort of plant and the parts that weâre using starts to create a deeper connection when youâre working with herbs, when youâre working with spices, when youâre cooking. It can be really simple, but it starts to get more, it feels really connected. Jenneffer Pulapaka (19:52.807)Thank Jenneffer Pulapaka (20:08.871)He does a good job. think common spice substitutions like that. was originally we did this in one of the first books that we had. You know what? Thatâs great. I donât know how many itâs on page 27. I donât know how many times my patients will ask. Well, if I donât have fennel and they get scared about cooking recipes and like, you know, if you donât have fennel. you know, use a substitute, you know. And if you donât have it, just donât use it. Move on. Find something else. Do you like gilding? You know, move forward with something, you know, but they get nervous about substitutions. And I think as you start to cook more and do more and be more hands on, then youâll realize, you know, I donât have lemongrass, but yeah, I just use, I just had lemon zest and I use lemon zest and I felt good enough. Solluna By Kimberly Snyder (20:40.926)Right. You said that you- Isnât that funny? Jenneffer Pulapaka (21:05.957)And then I wanted a little bit more herbaceousness, so I put some basil in it and that was my lemongrass. Perfect. Great substitute. Did you like the food you ate? Yes. Then it was perfect, right? Solluna By Kimberly Snyder (21:16.142)Yeah, exactly. Again, less rigid, less heady and confused and more in flow, you know, the energetic part of being living a heart led life. And what I really liked too about the recipes, and I made a bunch of notes if you guys are watching this on her YouTube channel, Iâm holding them up. Thereâs really great information worked into the recipes, which I appreciate. So for example, on page 42, where you talk about kale, Jenneffer Pulapaka (21:23.686)Mm-hmm. Solluna By Kimberly Snyder (21:45.164)And one of the things that you mentioned is nitrate and nitric oxide and how it helps to open up the blood vessels contributes to the, itâs a vasoactive effector. And then it says, eat it, donât juice it. And Iâve always been more into smoothies and kale salad instead of juice. Yeah. If you could talk a little bit about that. Jenneffer Pulapaka (21:45.799)it. Jenneffer Pulapaka (21:57.896)Yeah, I love that. Jenneffer Pulapaka (22:06.311)So, and I lecture on this one all the time when Iâm talking because you have that nitrate, nitrite, nitric oxide pathway. And nitrates start in the mouth. You start to break it down by chewing. You need mastication with the saliva in order for that enzyme to start as itâs breaking down to your end result is nitric oxide. So it starts in the mouth. So therefore thatâs why Iâm like, you canât do it. interesting there was a study that recently came out that was looking at toothpaste and mouthwash. So they were theyâre looking into the fact that sometimes when we have this 24-hour toothpaste, well sometimes the bacteria or the enzymes that are in your mouth have a purpose and sometimes those things you know can interfere with that. Solluna By Kimberly Snyder (22:35.192)Hmm. Solluna By Kimberly Snyder (22:42.966)yes, I read that in here. Solluna By Kimberly Snyder (22:49.134)you Jenneffer Pulapaka (23:02.915)It wasnât a robust enough study, not a big enough population, but itâs an interesting point to see how is that going to play out down the line? You know, are they going to be looking more into that? Because we know you talked about inflammation, gut biome. You know, they do poo samples all the time on people who eat vegetarian, vegan, and meat, you know, and theyâre looking to see which ones had the healthiest. And out of all of them, when people Solluna By Kimberly Snyder (23:02.957)Right. Solluna By Kimberly Snyder (23:24.483)Right? Jenneffer Pulapaka (23:30.213)have really aggressive disease states that they have to kill off a lot of their bacteria and restart. Theyâve had surgeries, really complicated patients, and then theyâre inocula
Fawning: How We Can Lose Ourselves and How to Come Back with Dr. Ingrid Clayton [Episode #1018]
Summary: In this conversation, Kimberly speaks with Dr. Ingrid Clayton who shares her journey of understanding complex trauma and the Fawn response. After years of therapy and personal work, she reflects on her struggles with self-acceptance and healthy relationships. Through her experiences and education in psychology, she has gained new perspectives that have facilitated her healing process.  Episode Sponsors LMNT: OFFER: To get THE PUREST, MOST DELICIOUS PLANT-POWERED protein blend, infused with real vanilla and harmonizing adaptogens go to Animamundiherbals.com and use code: KIM20 to get 20% off your purchase! USE LINK: Animamundiherbals.com and use code: KIM20 to get 20% off your purchase!  FEEL GOOD PROBIOTICS OFFER: Go to mysolluna.com and use the CODE: PODFAM15 for 15% off your entire order. USE LINK: mysolluna.com CODE: PODFAM15 for 15% off your entire order.  Episode Chapters 00:00 Understanding the Fawn Response00:35 Signs of Fawning in Relationships  SOLLUNA PRODUCT LINKS Glowing Greens Powder⢠Feel Good SBO Probiotics Feel Good Detoxy Feel Good Digestive Enzymes Feel Good Starter Kit Feel Good Skincare KIMBERLYâS BOOKS The Hidden Power of the Five Hearts Chilla Gorilla & Lanky Lemur Journey to the Heart The Beauty Detox Solution Beauty Detox Foods Beauty Detox Power Radical Beauty Recipes For Your Perfectly Imperfect Life You Are More Than You Think You Are OTHER PODCASTS YOU MAY ENJOY! How to Believe in Your Self Worth with Jamie Kern Lima How to Raise Your Standards In Your Love Life with Matthew Hussey How to Eat to Beat Your Diet with New York Times best selling author Dr. William Li The issues with consuming vegetable and seed oils with Dr. Catherine Shanahan How the Power Foods Diet helps with Weight Loss with Dr. Neal Barnard How Not to Age with New York Times best-selling author Dr. Michael Greger How to eat to reduce anxiety with Harvard nutritional psychiatrist Dr. Uma Naidoo How to Optimize Your Metabolic Health with Dr. Casey Means TRANSCRIPT: Solluna By Kimberly Snyder (00:01.436)Hi Ingrid, thank you so much for joining us today. Ingrid (00:04.802)Thanks for having me! Solluna By Kimberly Snyder (00:07.834)You know, I think your book really stood out to me because I only recently heard of this word fawn and fawning. And we all hear about fight and flight quite a bit because of all the nervous discussion and then freeze. But this whole fawning aspect, which of course weâre going to get into really deeply today, seems to be newer, at least in its identification. Ingrid (00:21.891)Mm-hmm. Solluna By Kimberly Snyder (00:34.556)Can you tell us a little bit as a clinical psychologist how you even started focusing on this aspect in your work? Ingrid (00:42.666)Yeah, itâs new on the scene to just about everyone, actually. Weâve long talked about fight, flight and freeze, but I feel like fawning has been kind of hiding in plain sight and there are lots of different reasons for that. But one, think when you think about fight, flight and freeze, they look like obvious sort of trauma responses, right? Youâre going against the threat. But with fawning, youâre actually leaning in. Solluna By Kimberly Snyder (01:02.138)Yes. Ingrid (01:07.832)the source of harm. And thereâs this appeasement factor, which could look like flirting or flattering or going along to get along. Thereâs a caretaking aspect. So it looks like you have agency. It looks like conscious choice, but actually underneath that is just like a fight, flight and freeze responses and unconscious reflexive survival mechanism. And so, you know, Pete, Solluna By Kimberly Snyder (01:29.519)Yes. Solluna By Kimberly Snyder (01:34.864)And why did you focus on this? Ingrid (01:36.782)Yeah, well, so Pete Walker coined the term, the Fawn response, I think in like 2013, but itâs really just coming into the mainstream now. And I come at his work and through this lens of complex trauma, which is relational trauma, in part because Iâm a clinical psychologist, but more than that, Iâm a childhood trauma survivor. And the reason I became a psychologist to begin with is largely because Iâve been trying to crawl out from under something that Iâve Solluna By Kimberly Snyder (02:01.754)Yes. Ingrid (02:05.28)lived with my whole life and none of the other frameworks ever freed me, right? Whether you talked about people pleasing or codependency or, know, it just felt like those frameworks were keeping me just as stuck as everything else I tried. And so when I came upon Pete Walkerâs work and understanding these behaviors, you know, what weâve called sort of codependent or people pleasing behaviors, in this trauma-informed lens, it was like, my word, I finally make sense to myself, right? And it just kind of set off this cascade of not only personal understanding, but my work with my clients changed. And now here we have the book on fawning. So hopefully, honestly, more people can make sense to themselves too. Thatâs the whole point, yeah. Solluna By Kimberly Snyder (02:58.074)You know, I really, think thereâs, I think this is a lot more common than we realize. And I also, you know, applaud your bravery and telling some of your story in the book and sharing client stories. And I have to say Ingrid, when I started to read your book, I got a very specific feeling in my body. You know, trauma can get stored somatically and Iâve done so much work on myself, but it brought me back to Ingrid (03:04.992)Yeah. Ingrid (03:10.999)Hmm. Ingrid (03:19.403)Mmm. Mmm. Solluna By Kimberly Snyder (03:27.41)my childhood and very early adolescence where I know you talk about being 13 and 12, 13, 14. I just remember walking around in the world and being quite innocent. And I started my period later and I started to get, my aunt said this to me, oh, youâre getting all this attention from men. And they would sort of look and be like, you hereâs this, you know, what they would be pretty little girl or teenager. And I didnât know what to do. I would smile. Ingrid (03:28.59)Mmm. Ingrid (03:33.249)Yeah. Ingrid (03:39.918)Hmm. Ingrid (03:54.349)Yeah. Solluna By Kimberly Snyder (03:56.144)or sometimes even giggle like you talk about when youâre feeling uncomfortable. And my author said to me, stop smiling. And it was almost like this shame, know, every time we went into public, donât smile. And I remember being very confused and feeling shame and feeling like I didnât really know what was going on. And then reading your book and I thought about it, but it just feels very complicated. Thereâs a complication to finding, cause weâre not trying to flirt. Ingrid (04:00.035)Yeah. Ingrid (04:04.267)Wow. Ingrid (04:09.966)Mmm. Aww. Ingrid (04:19.416)Yeah. Solluna By Kimberly Snyder (04:24.828)Weâre trying to be safe. Weâre trying to get out of danger. Itâs very uncomfortable. But then thereâs this shame that can get wrapped into it. So I started to read the book and I was like, gosh, I didnât really dig into fawning before, but I really think thatâs what was going on. Ingrid (04:33.176)Thatâs right. Ingrid (04:39.277)Mm-hmm. Ingrid (04:43.438)I think it is very common and I think about it this way that fawning tends to come online when fight, flight and freeze are either unavailable or would make things worse. So if you think about your example there and certainly my childhood, right, fighting back to the powers that be to, you know, largely men or your parents, theyâre twice your size, they hold all the power. Yeah, itâs not going, you know, they literally hold your life in their hands. Solluna By Kimberly Snyder (04:56.251)Right. Solluna By Kimberly Snyder (05:06.77)Yeah. Ingrid (05:13.454)The flight response, right, where are going to go? Youâre going to be brought right back to the scene of the crime. Where are you going to go? This is wherever you go. This sort of male gaze, this threatening sort of, itâs the waters that we swim in day in, day out. And the freeze response, although also very common response to trauma, when things are so chronic and ongoing and itâs day in and itâs day out, the body found this way to adapt. I believe it is this ultimately genius adaptation to go, This is my reality, right? That I have to navigate. I canât fight back. I canât leave and I canât freeze. I canât be a deer in headlights. I got to get up and go to school every day and sit at the breakfast table and engage with these people. And so it really struck me, particularly when I was writing the book, just how many systems of power the body is navigating on any given day. And listen, the body knows where it resides in the pecking order. Like it knows that Iâm not the one. at the top of the food chain. And so this reflexive thing of like, well, you hold the power. I need to make sure youâre happy in order for me to be safe and the body will always privilege safety and survival. Right? So all these historical ways that weâve talked about some of these behaviors like, well, know, Kimberly just raised your self-esteem or smile or donât smile. Right? Itâs like you could get either side of the equation. Solluna By Kimberly Snyder (06:22.02)Five. Yes. Ingrid (06:37.026)telling you to just do all of these things that maybe seem so obvious and yet they were not available to us. And this is where the shame comes in. Itâs like, you know, well, how could you stay in that relationship or how could you smile when they were being so aggressive or how could you this? How could you that? you know, shame is a deep symptom. Solluna By Kimberly Snyder (06:45.264)Yeah Ingrid (06:59.09)of complex trauma, but you can see why too. goes hand in hand with the Fawn response that in order to keep yourself safe often and not knowingly, sometimes you have a sense of it, but often not knowing, there is this level of self abandonment, of betrayal. We know that I canât respond to all of my values or all of whatâs going to sort of honor who I am. I have to privilege this one piece first and it comes at a cost. Solluna By Kimberly Snyder (07:15.186)Right. Solluna By Kimberly Snyder (07:27.268)Yes. Well, you know what it feels like Ingrid as youâre describing it and I can recall this. am feeling it and just trying to really process this trauma, which is obviously still stored somewhere in me is this feeling of being deeply misunderstood because when the Imam was saying, well, donât smile like I was doing something wrong. It was like, wait, I didnât ask for this attention and I donât want this attention and Iâm actually uncomfortable and I donât know what to do. Ingrid (07:32.78)Mm. Ingrid (07:42.199)Yes. Ingrid (07:46.211)Yeah. Ingrid (07:53.996)Yes. Solluna By Kimberly Snyder (07:54.052)And so itâs just feeling like no one else is looking after me, misunderstood on our like kind of on our own, like this feeling of aloneness, abandonment, you know? Ingrid (07:57.592)Mmm. Ingrid (08:03.032)Thatâs right. I think that thatâs real, right? That youâre not really seen for being a whole person. And there tends to be this sort of hyper independence that develops alongside a chronic fawn response for that reason. Itâs like, weâre never really fully or wholly seen by anybody else. Itâs like, Iâm the only one who has my back. So I have to sort of react accordingly. Solluna By Kimberly Snyder (08:19.932)Weâll Ingrid (08:29.59)in the world. And thereâs a real sadness even as you talk about it right now. think thereâs such a heartbreak there that in order to keep yourself safe, you had to prioritize these men and how they were sort of looking at you. And often with fawning, itâs sort of like, donât like you, but I need you to like me in order to stay safe. Or maybe if you do like me, you wonât hurt me. And when your body has a sense that youâre being sort of pursued or Solluna By Kimberly Snyder (08:51.6)Bye. Ingrid (08:56.974)and you donât really feel safe, like youâre still a child and youâre an old man and you know, itâs like, yeah, itâs a lot. Itâs a lot to hold. Itâs like you said, Solluna By Kimberly Snyder (09:08.07)Well, Ingrid, you I think like your experiences and my experiences, I imagine a lot of women listening to this would be like, wait, I wasnât actually sexually assaulted. No one actually, you know, did something physical, but there was uncomfortability. Can you share a little bit about, you know, what happened with your stepdad where he was, you know, having you sit on his lap in the hot tub or going to Vegas and he didnât actually physically assault you, but there was a lot of uncomfortability. Ingrid (09:14.029)Yeah. Mm-hmm. Ingrid (09:23.032)Yeah. Ingrid (09:27.342)Mm-hmm. Ingrid (09:36.397)Yeah. Yeah. I think itâs very common that a lot of us, and this is based on sort of the old idea of trauma by definition, we looked at it as though a certain event entitled you to use that word. And those events tended to be very clear and obvious and everyone would agree, right? Itâs a vet coming back from war time. Itâs a car crash. Itâs sexual assault. Solluna By Kimberly Snyder (09:37.532)that went on for years. Solluna By Kimberly Snyder (09:52.412)Right. Ingrid (10:01.347)things along those lines. And so a lot of us now, itâs like we have this trauma measuring stick thatâs like, well, mine wasnât that bad, right? And when we do that, unfortunately, we say, well, now Iâve been, Iâm not allowed, I canât avail myself of all of these tools of trauma healing that would actually be the thing that would help me, right? And so A part of what Iâm hoping to do is also just educate people on complex trauma generally. Complex trauma is relational trauma. Itâs ongoing experiences of threat over time. And it might not be this overt thing that everyone could name. It might be your parents, whether it was culturally or they were doing the best that they could, or maybe thereâs generational trauma, but you were left feeling invalidated, like chronically invalidated or unseen. Solluna By Kimberly Snyder (10:36.741)Right. Ingrid (10:49.455)over time, this buildup, this residue, the body learns like, oh, I canât be my full self. Oh, itâs not safe to be me. And this sort of, know, fawning looks like this masking element of like, well, who do you need me to be in order to be included and seen and valued? And I think, yeah, this misconception of like trauma looks a certain way. It kept me on the outside for a long time, even knowing my own story, because similarly, like you said, Solluna By Kimberly Snyder (11:12.914)Right. Ingrid (11:19.531)My stepdad didnât like overtly sexually assault me. He was grooming me for years and it started with these, you know, seemingly innocuous, but my body felt that it was not innocuous of, you know, come on over here and sit on my lap and Iâm glad we can be this close. And I knew in those moments that I wasnât safe, but Iâm also sort of clocking like, would anyone else think this was bad? Like heâs Solluna By Kimberly Snyder (11:46.757)Right. Ingrid (11:47.501)Heâs my stepdad and heâs being nice and heâs not always nice and I like it better when heâs nice. And so Iâm also leaning into that. I knew I couldnât embarrass him. I knew that I couldnât push back. I knew that he had another side to him where he really could steamroll me. He could be a rager. Solluna By Kimberly Snyder (12:04.402)What about your mom? You couldnât go to your mom. Ingrid (12:07.565)I couldnât go to my mom in part because I saw her disappear as he came into our lives. It was like she just was in his shadow, wouldnât say anything unless sheâd heard him literally say it before. I say in the book that it was like my mom went missing even when she was standing right in front of me. It was just she was not there. Ultimately, I did do the things that weâre all told to do as though weâre all entitled to having a voice and standing up for ourselves and setting healthy boundaries as though itâs that easy. I did attempt to do those things and it made things a lot worse because now I had a stepfather who was grooming me, parading me around as a girlfriend and a mom who didnât believe me. They were like, youâre a liar. You made it all up. What are you talking about? Solluna By Kimberly Snyder (12:51.825)Ugh. Ingrid (12:59.339)Again, a whole lot happened, but not a whole lot happened. Even when I turned to social services as a child, they were like, is it that bad? Right? And it sort of seemed like the collective, yeah, the collective response was like, well, no, itâs not that bad. Weâre not really going to intervene. Thereâs not much we can do. So my body learned along with the cultural conditioning of what trauma is that it wasnât that bad. know, this is normal. Solluna By Kimberly Snyder (13:07.908)Right, weâre questioned. Ingrid (13:27.039)And youâre not safe, essentially. If Iâm a nervous system perspective, I learned, boy, I am not relationally safe. The only thing I can do to be relationally safe is to go along with your narrative to a certain degree, donât push back, to swallow this deeper truth that never really got fully validated or metabolized. And ultimately what I now know is that kept me stuck for decades, right? It was like, Solluna By Kimberly Snyder (13:54.438)Yeah. Ingrid (13:55.435)imprisoned in my own body in a way thatâs essentially what unmetabolized trauma really is, is that youâre stuck, youâre stuck. So understanding complex trauma and understanding the Fawn response, like I said, after decades, I sat on so many therapist couches, Iâve been sober for decades, Iâve done so much inner work, it wasnât like I wasnât trying, I got three degrees in psychology, right? It was like I did all of this to try to overcome Solluna By Kimberly Snyder (14:17.882)Right. The wounded here. Yeah. Yes. Ingrid (14:21.237)Yes, this feeling of like, whatâs wrong with me? Iâm still broken. Why canât I have a healthy relationship? Why canât I really have this loving relationship with myself? And these were the lenses that allowed me to see myself differently, to access myself differently, and actually to finally heal. Solluna By Kimberly Snyder (14:40.722)Yes, and thereâs this whole amazing section in the book about that. But before we go in, Ingrid, and someoneâs listening to this, can you explain a little bit about the difference between fawning and people pleasing? Some signs of like, hey, you know, these are some real signs of the fawning. And also, part three, itâs this complex question is, what kind of patterns might you see in relationship where you havenât addressed fawning or what types of Ingrid (14:53.432)Yeah. Ingrid (15:05.966)Mm-hmm. Solluna By Kimberly Snyder (15:09.074)people might you attract if youâre in that fawning trauma cycle. So signs, difference with people pleasing and relationships. Ingrid (15:13.751)Yeah, so great questions. Ingrid (15:18.383)So for me, I think both actually people pleasing and the language of codependency, these were our best attempts to name something that is real, right? With whatever information we had at the time. But. the problem that I can have with some of these terms is that they sort of place the problem as it were in an individualâs body as though it just originated out of thin air for no reason, as though itâs a problem that they possess that they need to fix and solve. And to me, the Fawn response, I see it as sort of the engine of these behaviors. Itâs the why, right? Thatâs what has gone. missing this notion that we are relational beings, we are hardwired, we co-regulate, we cohabitate, we literally need one another. So to divorce this notion of needing one another and our dependency, our literal dependency on one another is really shaming and blaming. First of all, to the caregivers, itâs like we go here, hereâs the emotional load, do all the heavy lifting. And then when they do it, we go, whatâs wrong with you? Why canât you take care of yourself? Right? Thereâs this crazy double bind. so fawning to me is the heartbeat of these behaviors that allowed me to go, thatâs why Iâm privileging. Solluna By Kimberly Snyder (16:31.1)Yeah. Ingrid (16:44.917)external validation or your opinion of me or Iâm wondering why youâre mad at me. Itâs why Iâm so hypervigilant because my entire sense of safety in the world was built on needing to prioritize what was happening outside my body in order to keep my body safe. I had to be divorced from my internal sense of safety and orient to your need first and then come back to me. go, my gosh, that makes perfect sense. And the second thing that Solluna By Kimberly Snyder (16:49.722)Yeah. Ingrid (17:14.209)I think the fawn response tends to that people pleasing and codependency have not historically is the context that I am not just a dysfunctional person. My body adapted, I think in a very genius way to a deeply dysfunctional environment or context. And again, itâs the piece where I go, my gosh, okay, now it makes sense that I was doing this, right? Itâs not just because I love to⌠Solluna By Kimberly Snyder (17:34.651)Yeah. Solluna By Kimberly Snyder (17:41.286)Yeah, Ingrid (17:42.893)Iâm obsessed with control, right? Itâs like, no, I was obsessed with safety. I was obsessed with the feeling that I could exist in the world. And now I understand why. So to me, thatâs the sort of, itâs like, we know more now. These terms arose before we understood trauma at all. And they were also steeped in this sort of disease model, which I think we just know better now. Letâs do better. Letâs help people understand where these⌠Solluna By Kimberly Snyder (17:44.859)Wait! Solluna By Kimberly Snyder (17:50.63)Yes. Ingrid (18:09.913)these behaviors came from. And so some of the common signs and symptoms then are if I canât have a voice because it makes it worse, right? It puts me as more of a target and maybe youâre gonna come for me. Well, weâre conflict avoidant, right? So a lot of chronic fauners have kind of lost access to a healthy fight response, which is all these things that weâre told to just go and do, right? Set a healthy boundary. Well, Solluna By Kimberly Snyder (18:20.347)Yeah. Ingrid (18:34.849)setting a boundary might mean that Iâm really going to get steamrolled. Saying a no might mean, now youâre really going to come for me. And so the body learned time and time again, like, no, no, no, no, itâs safer not to push back, right? Itâs safer. But ultimately, what happened for me and what happens for a lot of my clients is like the FON response is almost 10 steps out ahead of you, like a perpetual protector or a shield. And itâs, Solluna By Kimberly Snyder (18:41.692)Right. Ingrid (19:01.769)acting, even environments that might be perfectly safe, but the body goes, Iâm not going to risk it. This is my way to safety. This is how I show up in the world. We tend to be conflict avoidant. We tend to prioritize everyone elseâs needs, our own. think even this idea where we started the podcast of like, your trauma matters, but mine doesnât really. Thatâs also kind of a common sort of fawning response. Itâs like, youâre entitled to have Solluna By Kimberly Snyder (19:08.166)Well, yeah. Solluna By Kimberly Snyder (19:20.7)Yes. Ingrid (19:31.533)your story and experience and you should have all the resources, but mine donât really matter that much. What else? Yes. Yes. Solluna By Kimberly Snyder (19:37.083)Yeah. So gets swung down over again, like for decades it took you, I think in the book you said it was 30 years, you know, for you to really sort of unpack that. thereâs just, feels at least, you know, in my experience with myself, it feels like thereâs all these different energies wrapped in. Itâs sort of like that shame as guilty, should I have been doing that? Like, should I have been doing something else? But then fear, I didnât know what else to do. And then this. Ingrid (19:46.358)Ugh. Ingrid (19:51.214)Yeah. Ingrid (19:58.926)Yeah. Hmm. Yeah. Right. Solluna By Kimberly Snyder (20:09.02)hollowness in my throat or you canât really express yourself. And, you know, it affects relationships for a long time, I think, until you can actually find center. Obviously, you when we we heal ourselves, we find that centeredness and compassion. Everything around us changes. But, you know, like you said, sometimes we donât hear about this for a long time, or we donât have tools for a while. So it does go on. Itâs pervasive. Ingrid (20:11.119)Mmm, yep. Ingrid (20:29.624)Yeah. Ingrid (20:36.621)Well, look what the bind is, right? Because when you say center yourself to me, what that means is you start to grow a sense of internal safety, right? Which is that all my safety doesnât reside outside of my body. But when your whole life has been built on this very foundation that your sense of safety resides outside of your own body, just telling someone to like center themselves, and it doesnât make any sense. Itâs like, what are you even talking about? Of course, logically, we go, well, I do love myself, right? Like, Solluna By Kimberly Snyder (20:43.408)Yes. Ingrid (21:05.591)Itâs not about these ideas that make sense. Itâs about a felt sense. Itâs a nervous system experience of, donât care what you say and how you say it, my body is not safe in the world. And so we have to start from a place where we acknowledge someoneâs lack of internal safety and go, yep, thatâs where weâre starting. Iâm not pretending like you have all this access, youâre just not using it. Itâs youâve never had the experience of really feeling autonomous, of feeling maybe like an adult, you know? This language that so many of us use, like you can see now with all this gray hair, Iâm in my 50s, but half of the time I go, my God,
The Science of Longevity: Plaque Heart Scans, Cancer Screening, Glutathione & More with Dr. Julianna Lindsey [EP#1018]
This Weekâs Episode Special Guest: Dr. Juliana Lindsay Summary: In this episode, Kimberly and Dr. Julianna Lindsey explore the interconnectedness of emotional and physical health, emphasizing the importance of stability in relationships and the impact of lifestyle choices on overall well-being. They discuss cardiovascular health, the significance of dietary choices, the effects of alcohol, and the role of supplements like glutathione and NAD in promoting longevity. The dialogue highlights the need for self-awareness and critical thinking in navigating health trends and misinformation.  About Dr, Juliana Lindsay Dr. Julianna Lindsey is Board Certified in Internal Medicine with additional training and certifications in anti-aging and regenerative medicine, functional and integrative medicine, lifestyle medicine, bioidentical hormone optimization, and peptide therapy. In addition to her clinical work, she has spent the past fifteen years serving executive leadership roles at Fortune-level companies. During this time, she observed the dysfunction of our health care system on a large scale, an experience that contributed to her motivation in establishing her Radiant Longevity clinic in Southlake, Texas, where she dedicates her life to serving people through personalized care and attention. She is the author of Radiant Longevity: A Physicianâs Protocol for Living Your Best Life.  Guest Resources: Website: www.radiantlongevity.com Book: Radiant Longevity: A Physicianâs Protocol for Living Your Best Life.  Episode Sponsors: FATTY15 OFFER: Fatty15 is on a mission to replenish your C15 levels and restore your long-term health. You can get an additional 15% off their 90-day subscription Starter Kit by going to fatty15.com/KIMBERLY and using code KIMBERLY at checkout. USE LINK: fatty15.com/KIMBERLY  GLOWING GREENS POWDER OFFER: Go to mysolluna.com and use the CODE: PODFAM15 for 15% off your entire order. USE LINK: mysolluna.com CODE: PODFAM15 for 15% off your entire order.  Episode Chapters 00:00 The Importance of Connection and Stability05:02 Understanding Cardiovascular Health and Screening10:05 Dietary Choices and Their Impact on Health14:54 The Role of Alcohol in Health and Wellness19:41 Exploring Supplements: Glutathione and NAD24:57 Navigating Health Trends and Misinformation SOLLUNA PRODUCT LINKS Glowing Greens Powder⢠Feel Good SBO Probiotics Feel Good Detoxy Feel Good Digestive Enzymes Feel Good Starter Kit Feel Good Skincare KIMBERLYâS BOOKS Chilla Gorilla & Lanky Lemur Journey to the Heart The Beauty Detox Solution Beauty Detox Foods Beauty Detox Power Radical Beauty Recipes For Your Perfectly Imperfect Life You Are More Than You Think You Are OTHER PODCASTS YOU MAY ENJOY! Wellness Insights: How to Listen to Your Body for Nutritional Guidance How the Power Foods Diet helps with Weight Loss with Dr. Neal Barnard EP. 877 How Not to Age with New York Times best-selling author Dr. Michael Greger How to eat to reduce anxiety with Harvard nutritional psychiatrist Dr. Uma Naidoo  Powered and Distributed by: PodcastOne Transcript: Solluna By Kimberly Snyder (00:01.23)Hi, Juliana. I was going to say Dr. Lindsay, but I love in your book how you say to call you Juliana. Thank you so much for being here with us today. Calling in from Dallas, I believe. Julianna Lindsey (00:13.333)Yes, Dallas-Fort Worth Metroplex. Solluna By Kimberly Snyder (00:15.502)Love technology. You are asking me where Iâm calling in from, which is currently California. And I do travel a lot between Hawaii and here. yeah, itâs just so great that we can have these conversations and feel that connection no matter where we are. Also books, you know, weâre both authors that we can really connect with people on the subject matter beyond your realm of patients in Dallas, you can share your ideas in this form, which is really exciting, I think. Julianna Lindsey (00:51.347)It is wonderful and connection is so important. Solluna By Kimberly Snyder (00:54.774)You know, I really liked how you talked about such a variety of subject matters in your new book, Radiant Longevity, a Physicianâs Protocol for Living Your Best Life. And I wrote a couple notes of some of the things that really stood out to me. And talking about connection, thereâs a whole section in the book where you talk about a stable home life. And I really love that because we hear a lot about social connections and community. And of course, that was really highlighted a lot, especially since COVID, when there was so much isolation. But sometimes I donât think we talk enough about stability. And thatâs true if someoneâs married, if they have kids, or a lot of our listeners may be single. But this idea of stability and having less drama in our lives and more nervous system regulation. Can you talk a little bit about why you called that out is so important in your book. Julianna Lindsey (01:54.239)not sure that thereâs anything more important to our quality of life than having stability in our relationships. And you donât have to have 50 friends. If you have one person that you know you can count on when the chips are down. And for me, Iâm very fortunate to have a few. And my main person is my husband, but also my children. We have a⌠Solluna By Kimberly Snyder (02:03.041)and Julianna Lindsey (02:23.115)drama free life. I just donât have time or space for drama in my life. I donât see any benefit to it and I try to avoid it like the plague. donât and it is a plague and I hate it to see people online get wrapped up and trying to get reactions from people and you can just you can opt to just stay out of all that. Solluna By Kimberly Snyder (02:34.424)Yeah. Solluna By Kimberly Snyder (02:47.394)Right. Julianna Lindsey (02:52.277)But you do need people in your life that you can absolutely count on. And I want to be that person for other people as well. Solluna By Kimberly Snyder (03:01.708)Yeah. Well, I think itâs important to talk about that because when we talk about stress and we talk about cortisol levels and, I mean, thereâs so many things in daily life that we can do. Like you said, we can create a lifestyle. Maybe some of us grew up and you talk about trauma in the book as well, but maybe we grew up in a home environment that did have a lot of drama or maybe we can start to be aware in our life now. I know for me, Juliana, I can get really triggered by news. Like donât really, I donât watch the news, you know, Iâll read selectively, but also whatâs coming into our feed. Like you said, thereâs a lot of negativity online. So thereâs a lot of things that we can do to create that stability. If we just start to be aware relationships, you know, whatâs coming in, like our total environment. And thatâs really important. You say stability, I also say more calmness, more peace. And that has an obvious, you know, effect. on our physical health, our mental well-being, emotional well-being, spiritual well-being, and so on. Julianna Lindsey (04:05.173)And of course we canât separate any of that. We canât separate our emotional wellbeing from our physical wellbeing. Itâs all so integrated. And we have be very intentional about the environment that we create around us and the events that we allow to go on in our atmosphere. Solluna By Kimberly Snyder (04:10.584)Yeah, itâs Thatâs right. Solluna By Kimberly Snyder (04:23.842)Thatâs right. And so if someone is listening to this and they say, wow, you know, there are, there is a lot of drama in my friendships or in my relationship. Itâs something to be aware of and something that, you know, we have to look within ourselves and thereâs so many different tools and, you know, resources available that it doesnât have to stay like that. We can, you know, move in transition and itâs an important marker of health and wellbeing stability. Julianna Lindsey (04:51.059)Indeed, and just the ability to an open conversation, an open, authentic conversation with people is an art. Sometimes crucial conversations need to occur, right? People, relationships are not problem free. And if you hit a bump in the road, it doesnât have to mean thereâs drama. know, people should be able to have open, honest, authentic relationships with one another without there being drama involved and just, you know, state the problem and figure out together collaboratively how you want to solve the problem. If itâs a relationship worth having. Solluna By Kimberly Snyder (05:17.006)Right. Solluna By Kimberly Snyder (05:34.123)Yes. Julianna Lindsey (05:34.281)that itâs worth itâs worth an open conversation. Solluna By Kimberly Snyder (05:38.53)Yeah, itâs true and honesty and coming from the heart. Julianna Lindsey (05:42.963)Yes. And I think you can feel your intention, right? If your intentions are good, if you want the best for that other person, if you want the best for your relationship, people know that. Solluna By Kimberly Snyder (05:56.694)Yes, thatâs right. Well, and then only a few pages prior, and this is another note I had in completely switching gears, which again, I really love a holistic approach. And even a few pages earlier, you were talking about coronary artery calcium scan, the CAES, which my husband had done. And so again, thereâs relationships, thereâs the things that we canât see with our physical eyes. And then, okay, thereâs plaque. Julianna Lindsey (06:13.493)Yes. Solluna By Kimberly Snyder (06:23.97)Thereâs hardened, thereâs calcified plaque. Thereâs the statistics that we know about cardiovascular incidences. We know that a lot of women and men, all different types of people have heart disease. Now, can you talk a little bit about this scan and this test? Because I remember talking to my husband about this a few months ago and it seems somewhat⌠recent, it seems that not everybody knows about this. It feels like it could prevent a lot of cardiovascular incidences. Iâm not sure if itâs always covered by insurance, but can you just give us more information about this test? Julianna Lindsey (07:02.261)love that you bring up that topic because cardiovascular disease is the number one killer of men and it is the number one killer of women. We hear lot about breast cancer and certainly we want to be aware of our breast cancer risk and keep up on those screenings and breast health but the statistically most likely event to lead to death is cardiovascular disease in women. Solluna By Kimberly Snyder (07:10.189)Wow. Solluna By Kimberly Snyder (07:30.189)Mmm. Julianna Lindsey (07:31.681)And it has historically been underdiagnosed and undertreated in a preventative fashion in women. So women are less likely to get put on cholesterol-lowering medications. Theyâre less likely to get put on blood pressure-lowering medications. The moment a manâs testosterone drops below 800, somebody wants to start giving him pellets. Solluna By Kimberly Snyder (07:57.795)Right. Julianna Lindsey (07:58.431)Women are allowed to go through periods of estrogen deprivation in perimenopause and menopause, which is so harmful to our cardiovascular health. And we need to raise awareness that that period of estrogen deprivation is when our disease risk of cardiovascular disease rises to equal that of menâs. So I very much try to avoid, want to avoid, and usually can periods of estrogen deprivation from my patients. Solluna By Kimberly Snyder (08:06.382)Mmm. Solluna By Kimberly Snyder (08:27.896)So you mean with hormone replacement. Julianna Lindsey (08:28.577)Yes, identical hormone optimization. Solluna By Kimberly Snyder (08:32.94)And then when would you recommend someone start taking this? Is it CACS you would say test? Yes. Julianna Lindsey (08:39.669)The coronary artery calcium score. So I donât use the coronary artery calcium scoring anymore. So I use a CT angiogram. We specifically opt for the, itâs a branded name, the CLEERLY scan, C-L-E-E-R-L-Y. The CLEERLY scan is a CT angiogram. It is a CT scan, so there is some ionizing radiation involved, but itâs a low amount. Solluna By Kimberly Snyder (08:48.494)Julianna Lindsey (09:09.511)The that scan is superior to the coronary artery calcium score because they use AI algorithms and special cameras to detect both soft plaque and calcified plaque. 30 % of heart attacks occur in people with a calcium score of zero. The calcium score is paid for by insurance. The the CLEARLY scan is typically not paid for by insurance so that that is a barrier, it is absolutely the better test because soft plaque is kind of what gets us in trouble. Thatâs where the heart attacks happen, but itâs also, we see that as reversible, right? I try to see the glass is always half full. So I look at soft plaque as being a reversible condition and then with lipid lowering and other lifestyle measures, then we can help mitigate and lower peopleâs risk of developing heart disease. Solluna By Kimberly Snyder (10:11.278)Well, thank you for clarifying that, Juliana. So around when would we consider getting this test and how often should you get this sort of test? And of course, you know, anyone listening to this or a loved one that, hmm, you you might want to inform about this because again, it doesnât seem like a lot of the general masses know that these are available. Julianna Lindsey (10:35.673)Thatâs a great question. When to start screening? So we base our screening age on the risk factor of the patient in front of us. So if someone has a high LP little a, thatâs a blood marker that you inherit from one of your parents. If you have a high LP little a, which everyone should get checked, Solluna By Kimberly Snyder (10:39.297)Yes. Julianna Lindsey (11:02.579)then we absolutely begin screening much sooner than in someone who doesnât have this high LP little a. LP little a is an independent risk factor for the development of cardiovascular disease. So if you have high LP little a, you are far more likely to have plaque in your arteries, making you more likely to have a heart attack or stroke or peripheral cardiovascular disease. So in the event that, letâs say a woman has Solluna By Kimberly Snyder (11:09.728)Okay. Solluna By Kimberly Snyder (11:25.07)Mm. Julianna Lindsey (11:31.883)High LP little a I want to get her screened before the age of 50 I also want to get a man screen before the age of 50 with high LP little a if someone has had a history of prolonged like a familial high cholesterol condition then then we may start in early 40s also, so and Of course the family history is important in making these decisions as well, but Solluna By Kimberly Snyder (11:53.165)Mmm. Julianna Lindsey (12:01.087)You canât rely solely on family history. We like to add all these variables together and really risk stratify people. And itâs better to get screened earlier than later. We use that screening test to help us determine how aggressive we need to be in lipid lowering. you commonly hear stories from ladies that Solluna By Kimberly Snyder (12:04.16)Right. Solluna By Kimberly Snyder (12:23.574)Right. Julianna Lindsey (12:30.709)people didnât want to put them on lipid lowering drugs because this, that, or the other. Itâs usually there. Somebody said their cholesterol wasnât that high because theyâre premenopausal or, know, women can, women form plaque prior to menopause under the right conditions. There are also women and men who have very high cholesterol levels. They are very rare who Solluna By Kimberly Snyder (12:50.606)Mm. Julianna Lindsey (13:00.309)we find donât have any plaque on their clearly scan. Now, if they donât have plaque on their clearly scan, then we can often avoid pharmacologic therapy to lower their cholesterol. But those people are rare individuals. I would say maybe one in 500 people with high cholesterol will not be forming plaque. So they are very much the exception. not the rule. And Iâm afraid that lot of physicians without having these test results assume that that is a way more common condition than it actually is. People need to get screened and risk stratified. If youâre not forming plaque, fantastic. But if youâre already forming plaque in your arteries, we can see the arteries around the heart with the CLEARLY scan. We cannot see the arteries in the brain. We donât have good visual vision capability, but we absolutely use those heart arteries and the condition of those arteries as a surrogate marker for whatâs going on in your brain. Our brain needs blood flow. Cognitive decline is an epidemic and it is a rising epidemic. We are very cognizant about our patientsâ cognitive health. Just as much. Solluna By Kimberly Snyder (14:00.0)it. Julianna Lindsey (14:27.321)as we are about their cardiovascular health because they are highly intertwined. Solluna By Kimberly Snyder (14:33.228)Yes, thank you for explaining that. And then in another section, interrelated section of the book, where you talk about diet, and I love how you lead off with talking, you know, very similar dietary philosophy that we have here at Salona and Beauty Detox, lots of green vegetables, lots of nuts. And also a good friend of mine whoâs been on this podcast many times, Dan Buettner, who discovered the blue zones, which you referenced in your book. you know, just having this Julianna Lindsey (14:57.846)Yes. Solluna By Kimberly Snyder (15:00.046)whole food based diet and active lifestyle and so on. But I bring this up on the heels of us talking about the calcium scans because it gets really confusing for people, Juliana, as you know, where, you know, for a while it was sort of the general consensus about avoiding eating a lot of red meat. And then thereâs sort of different dialogues being put out, especially in social media about, know, cholesterol isnât really bad. And then thereâs the rise of certain diets like the carnivore diet. lots of meat. And then Iâve heard people have even written into me saying, you know, I tried some of these diets and my plaque did go up, even though a lot of people that are pushing these very high meat diets are saying, well, no, itâs not actually going to raise your cholesterol. It just gets very confusing for people when thereâs so many people talking about different ways of eating, you know. I donât know, it sort of blows my mind. And then thereâs these, again, these out of just certain studies, which can be extrapolated, theyâre studying human populations, like the blue zones and seeing how a lot of these cultures are getting enough protein, but theyâre also eating a large 90 % and over plant based. So can you speak a little bit in your work as a physician and your monitoring all these different patients and seeing whatâs going on with plaque and just that relationship with eating a high red meat? animal protein diet in relation to what weâre talking about here. Julianna Lindsey (16:32.595)I can tell you with certainty that most people who are eating a high fat diet are going to have higher cholesterol levels. Now peopleâs bodies respond differently. Solluna By Kimberly Snyder (16:42.978)Thank you. Yeah. Yes. But it sounds obvious and Iâm sorry to bring it up this way, but itâs not when youâre listening to all these different dialogues, doctor. It sort of gets sort of bananas out there. Julianna Lindsey (16:59.285)Well, I would advise people to, if they hear something on social media, take that to your actual physician with hopefully with whom you have a relationship and then ask him or her questions about that. And please let it, first of all, let it pass the filter of common sense. Has, has humankind evolved eating solely meat? Itâs It doesnât pass the common sense filter to me. Solluna By Kimberly Snyder (17:31.098)It doesnât pass the common sense, but unfortunately, doctor, there are doctors like these carnivore MDs out there that are doctors that are also telling people some of these ways of eating, which I think can potentially cause a lot of harm and can certainly confuse a lot of people. So weâre moving away from fiber and anti-inflammatory antioxidant rich foods. And now there just becomes this huge focus on protein, protein, protein more and more. animal foods. Julianna Lindsey (18:02.645)Well, itâs the wrong direction. And if you look at the human microbiome, and we are in our infancy in knowing the power of our microbiome, but we do know that 70 % of our immune system lies in the lining of our gut. Those microorganisms that are in the lining of our gut control so much of what happens in our body. Solluna By Kimberly Snyder (18:13.248)Yes. Julianna Lindsey (18:26.651)and those to have a healthy microbiome, you need those soluble and insoluble fibers that you can only get from non-meat sources. Solluna By Kimberly Snyder (18:38.71)Yeah. And you were talking about, you know, opening up pathways to the brain, to the heart. Thereâs a clogging effect. Like you said, common sense that happens when weâre eating really dense, fatty, just, I canât say it in words, but dense foods. Now, and then when weâre focusing on eating so much of those foods and filling our plate with that, then obviously thereâs going to be less room for the fiber rich. Julianna Lindsey (18:45.301)Yes. Julianna Lindsey (18:56.682)Yes. Solluna By Kimberly Snyder (19:06.346)foods, it just becomes less of a focus, unfortunately, in a lot of these diets. Julianna Lindsey (19:12.255)And if people have a, if they have doubt about that, I would just challenge them to go get your lipid profile checked regularly. Like we check our patients lipid profiles every 90 days because people will go on, you know, theyâll go off on tangents and I can, I can generally tell when theyâve gone off on a tangent and, and theyâre, theyâre eating it just like red meat every single day. Iâm not against red meat. I eat meat myself. Solluna By Kimberly Snyder (19:23.842)Wow. Julianna Lindsey (19:42.081)I also eat a lot of fruits and vegetables. So balance in all things. Solluna By Kimberly Snyder (19:47.444)Yes. Yeah, I can say, I can share and Iâve talked about a little bit on here that actually was a personal experience with my husband. He eats meat, me and the kids are plant based, but he went on a full carnivore diet. And was a day where he was eating his chopped raw liver. And my older son looked at it he said, mama, would you eat papaâs food for a million dollars? And I said, no, heâs like two million. We were trying to come up with a number, but he does get regular blood work and he saw the actual, you know, the impact in his blood work. And Iâm happy to say heâs gone back to eating a lot of fiber again. because yeah, to your point when you could measure and you can actually see that difference, instead of just theoretically or just because you want to look the way someone looks on social media and you think itâs because you need more and more and more. of protein and to build yourself up. Julianna Lindsey (20:47.553)Also, we have no idea what those people on social media who look like they look, what theyâre doing. You know, we donât really know what theyâre eating. We donât know what kind of hormones theyâre putting in their body. They could be doing any number of unhealthy things. And I can tell you that I see a lot of 50-year-old men walking around, you know, all puffed up, who look horribly unhealthy. I know that they⌠Solluna By Kimberly Snyder (21:02.091)Right. Julianna Lindsey (21:16.971)They probably perceive themselves as being healthy, but you can spot somebody whoâs on too much testosterone and growth hormone, and it is a bad situation for their health. Solluna By Kimberly Snyder (21:28.106)Right. I imagine long-term, especially taking growth hormone. Julianna Lindsey (21:32.255)Well, short and long term. I mean, those people tend to die early. Think about like Rich Piana, for instance. He was a internet craze. And then thereâs like the liver king. know, all these people doing these crazy things. And it turns out, I guess the liver king wasnât actually doing what he said he was doing. And then of course, Rich Piana died when he was relatively young. So. Solluna By Kimberly Snyder (21:44.27)Right. Julianna Lindsey (21:58.933)I donât think we need to be taking advice from people like that. And you have to always question peopleâs ulterior motives. What kind of secondary gain are they on social media to get? So the way to get likes and reactions and conversations on social media is to be extreme. The way to live a balanced, healthy life is to avoid extremes. Solluna By Kimberly Snyder (22:24.878)Right, centered. And you mentioned that in your protocols overall for eating is to eat less, right? Because we are able to digest more, our bodies utilize more nutrients when weâre not constantly overloading. And I know, know, Dr. you as well as many physicians, thereâs a section where you did talk about semi-glutides and⌠Julianna Lindsey (22:26.815)Yes. Julianna Lindsey (22:34.582)Yes. Solluna By Kimberly Snyder (22:51.246)and know, Zempik and you know, the crazes out there. And on one hand, people are eating less and they are dropping weight. I wonder, and I donât know the answer and I havenât taken, you know, Iâm not a physician thatâs taking a super deep dive on this, but I wonder doctor about long-term though. And people havenât learned to eat healthy when theyâre taking these drugs, or maybe theyâre, you when they get off and then they still have to learn to eat healthy. What do you think about these other aspects? And I know primarily, you know, youâre seeing numbers improve, youâre seeing people eat a lot less. We know obesity is a killer, but long-term effects and then potentia
Empowered Knowledge of Perimenopause for any Stage with Dr. Mariza Snyder [Ep. #1016]
This Weekâs Episode Special Guest: Dr. Mariza Snyder Summary: In this enlightening conversation, Kimberly speaks with Dr. Marisa Snyder who discusses her new book, âThe Menopause Revolution,â focusing on the importance of understanding perimenopause and the holistic approaches to womenâs health during this transition. She emphasizes the need for education about hormonal changes, the role of lifestyle in managing symptoms, and the potential benefits of bioidentical hormones. The discussion also covers mental health, postpartum support, skin and hair changes, and the significance of maintaining bone health. Dr. Snyder encourages women to embrace this phase of life as an opportunity for empowerment and growth, redefining their midlife experience with intention and care About Dr. Mariza Snyder Dr. Jason Giles is a triple board-certified physician (Addiction Medicine, Anesthesiology, and Pain Medicine) who has revolutionized addiction treatment through both personal triumph and professional innovation. With 25+ years of sobriety and two decades practicing addiction medicine, Dr. Giles brings an unmatched combination of lived experience and clinical expertise to one of Americaâs most pressing health crises. As founder and director of Addiction Doctors, a multi-specialty telemedicine group, Dr. Giles oversees the detox and stabilization of hundreds of patients daily across both coasts, partnering with Americaâs premier treatment centers. His mission: reaching the vast underserved population struggling with addiction by developing technology and models that expand access to life-saving care. Dr. Gilesâ journey began with his own fentanyl dependency during anesthesiology residencyâa rock-bottom moment when he realized he couldnât keep his word to himself about stopping. His recovery through a long-term monitored program (which boasts 90-95% ten-year success rates) catalyzed his career transformation from anesthesiologist to addiction medicine pioneer.For 15 years, Dr. Giles operated a boutique specialty practice treating everyone from championship athletes and Fortune 50 executives to billionaires and their families, hand-building long-term recovery programs focused on relationships rather than quick fixes. This elite-level experience, combined with his personal recovery journey, informs his contrarian yet highly effective treatment philosophy. Guest Resources: Website: drmariza.com Book: The Perimenopause Revolution: Reclaim Your Hormones, Metabolism & Energy  Episode Sponsors: ANIMA MUNDI OFFER: To get THE PUREST, MOST DELICIOUS PLANT-POWERED protein blend, infused with real vanilla and harmonizing adaptogens go to Animamundiherbals.com and use code: KIM20 to get 20% off your purchase! USE LINK: Animamundiherbals.com and use code: KIM20 to get 20% off your purchase!  POWER OF THE FIVE HEARTS: USE LINK: https://www.penguinrandomhouse.com/books/760283/the-hidden-power-of-the-five-hearts-by-kimberly-snyder/  Episode Chapters 00:00 Introduction to Dr. Marisa Snyder and Her Work02:14 Understanding Perimenopause: The Importance of Education04:39 Holistic Approaches to Health During Perimenopause09:05 The Role of Hormones: Natural Shifts vs. Bioidentical Hormones15:54 Navigating Mental Health: Hormones and Postpartum Support20:17 Empowering Women: Access to Hormonal Support and Care22:02 Reproductive Longevity and Choices23:58 Optimizing Cellular Energy for Pregnancy27:15 Navigating Hormonal Changes in Midlife29:03 Skin, Hair, and Hormonal Health33:25 The Importance of Estrogen in Womenâs Health35:30 Nutrition and Lifestyle for Metabolic Health39:39 Setting Up for Future Success41:47 Empowerment in Midlife and Beyond  SOLLUNA PRODUCT LINKS Glowing Greens Powder⢠Feel Good SBO Probiotics Feel Good Detoxy Feel Good Digestive Enzymes Feel Good Starter Kit Feel Good Skincare KIMBERLYâS BOOKS Chilla Gorilla & Lanky Lemur Journey to the Heart The Beauty Detox Solution Beauty Detox Foods Beauty Detox Power Radical Beauty Recipes For Your Perfectly Imperfect Life You Are More Than You Think You Are OTHER PODCASTS YOU MAY ENJOY! Wellness Insights: How to Listen to Your Body for Nutritional Guidance How the Power Foods Diet helps with Weight Loss with Dr. Neal Barnard EP. 877 How Not to Age with New York Times best-selling author Dr. Michael Greger How to eat to reduce anxiety with Harvard nutritional psychiatrist Dr. Uma Naidoo  Powered and Distributed by: PodcastOne Transcript: Solluna By Kimberly Snyder (00:01.016)Hi, everyone. Welcome back to our Monday interview show. I am so excited for our very special guest here with us today, the lovely Dr. Marisa Snyder. She has a brand new book out, which I love, called The Harry Menopause Revolution, Reclaim Your Hormones, Metabolism, and Energy. Dr. Marisa has written many other books on female health, on hormonal health in particular. She is a powerhouse advocate for midlife women, leveraging 17 plus years as a practitioner, author and speaker to spark a massive movement for women in perimenopause and beyond. She is the host of the top rated Energize with Dr. Mariza podcast where we had a wonderful conversation about the heart last year. Iâm getting goosebumps because Dr. Mariza, I always say Mariza because I know her personally. Dr. Mariza (00:48.363)Yes! Solluna By Kimberly Snyder (00:55.394)is a friend of mine and itâs really powerful when someone is really embodying the energy thatâs coming forth in their work. She is such a passionate human. She is so in her heart. Sheâs so authentically cares about helping other women. Sheâs been through a lot of this herself. Sheâs coming from firsthand experience. So with all that, Dr. Marisa, thank you so much for joining our feel good community today and be back. Dr. Mariza (01:22.447)Kimberly, it is such a pleasure. Yes, Iâm so happy to be back. Iâm so happy to be a part of the beautiful feel good community that you have cultivated. You know, what an honor to get to be here and to just speak as two women, as two mamas, know, navigating this beautiful journey and, and really setting not only ourselves up for success in the second half of our lives, but also every single woman who gets to walk this beautiful journey with us. Solluna By Kimberly Snyder (01:45.068)Yes. I love how thereâs a lot of conversation. Thereâs just a lot out there about menopause. And youâre here highlighting in your new book about perimenopause, which I think can feel a little bit more nebulous for many. And thereâs sort of this clear, you know, I havenât gotten my period in a year, so I must be in menopause. But what Iâm going to ask you questions as I was reading this, this book, Dr. Marisa, Dr. Mariza (01:51.971)Yes. Solluna By Kimberly Snyder (02:14.83)Itâs like, know, just sort of questions I think a lot of women have, including myself. So the first is, and I love in the beginning of the book, you say itâs really important that we educate ourselves about these processes even before weâre in them. So we have, you know, a sense of knowledge, we can empower ourselves. But if youâre in your 30s and 40s, and youâre still getting your period every 28 days, and youâre not experiencing symptoms like hot flashes or you some of you have a whole quiz in here. Yes. Exactly. like, you know, like myself where Iâm like, Hey, Iâm still getting my period and I donât have any symptoms. Then we say weâre not in perimenopause yet, but itâs still good to know about it. Dr. Mariza (02:45.327)kind of the classic menopause, late perimenopause symptoms. Dr. Mariza (02:55.043)Me too. Dr. Mariza (03:01.899)Absolutely. Just like itâs important for us to know as little girls what puberty is, you know, being prepared for your first bleed and also those four to six years where our brain is coming online for our reproductive years. Thatâs a huge neuroendocrine transition that I think we could even do a better job at preparing our girls for. But then, you know, we prepare women for pregnancy and postpartum. And equally as important, we should be preparing women Solluna By Kimberly Snyder (03:26.338)Yes. Dr. Mariza (03:30.681)for perimenopause. Anytime we go through a big hormone shift that deserves our attention and a new level of support, women should be educated about their bodies and what to expect and how they can really shore up their health and feel amazing as they move through that journey. I mean, I think that every woman deserves that pathway through. Solluna By Kimberly Snyder (03:54.35)Yes. So a lot of, and I love how holistic your book is covering things like diet and sleep and exercise. And a question I have for you, and this is a really broad question, before perimenopause, see during perimenopause and after perimenopause, a lot of these amazing suggestions, eating more fiber, you talk about gut health, you talk about all these things. Dr. Mariza (04:05.901)Yeah. Solluna By Kimberly Snyder (04:18.424)How is it different within the perimenopause? Because wouldnât we already be wanting to focus on whole foods and exercise? What is the specific shift, if any? And for many, maybe itâs saying, hey, everythingâs changing. I have no choice but to focus on this as my protocol is because Iâm starting to feel more moody or Iâm starting to get these hot flashes. Dr. Mariza (04:28.792)Mm-hmm. Dr. Mariza (04:34.691)Yes. Dr. Mariza (04:39.021)Yeah, I think thatâs what it is. Youâre absolutely right, Kimberly. If we could, as soon as we have a cycle, we have a menstrual cycle, we are optimizing our blood sugar, we are sleeping like our life depends on it, we are managing our heart, we are regulating our nervous system, girl, I would say start as early as you can. However, the truth is that a lot of us can get away with cheats. You we can get away with a little less sleep. You maybe weâre in grad school or maybe we have kids early or, you know, we just have some wiggle. You know, when I was growing up, I was taught that I diet to stay thin. That was a big part. That was like, okay, we, you put on a little bit of weight, you get on that treadmill. Solluna By Kimberly Snyder (05:16.321)Yes. Dr. Mariza (05:21.121)treadmill or your that treadmaster, you calorie restrict a little bit for a couple of weeks, you get back down to that size, right? And then you just, and then you go back to doing what youâre doing. And you kind of, you kind of go into these loops where youâre like, okay, I need to like really buckle down and get disciplined. And then you lose the weight. And then, you know, again, you go back to doing life. But in pre-menopause, and mind you, I always believed that we should be eating for our gut health and our metabolic health, but this was just the narrative in the 80s and the 90s and even 2000s when we werenât talking about the profound changes that were going on. And also we were just, it was all about being thin or whatever that goal was that the magazines were touting. But as we step, yeah. Solluna By Kimberly Snyder (06:02.35)Well, the I was laughing because now itâs like people are just taking ozempic before. I everybodyâs just like, let me take ozempic and lose the weight and then Iâll change how I eat, you know. Dr. Mariza (06:07.042)Right, yeah. Dr. Mariza (06:13.679)Exactly, yeah, I mean, thereâs always a new strategy, right? But when we go through perimenopause, we have to understand that the hormones that are changing, these are hormones that have been rhythmically showing up every single month throughout our menstrual cycle to run hundreds of physiological processes. Weâre talking about estrogen and progesterone being immune system modulators. metabolic boosters. They are managing water retention and gut microbiome diversity. Theyâre helping us to grow our bones and our muscles. Theyâre protecting our heart. Theyâre helping our brain to function. Theyâre getting us to sleep at night. Theyâre helping us to regulate our mood and help us to feel more peaceful and calm during parts of our cycle. You know, I always joke that everybody loves Day 12 us, right? Two days before ovulation, estrogen is peaking at our highest peak. We feel energized. We want to be out and about. We feel sensual. Weâre connected with our partners. And mind you, can it be that way a lot through our cycle? Sure. But thereâs something about that pre-ovulation boost that feels so good. You know, we were taught to not really honor and appreciate day 27 us. You know, the one that wants the girl version of us that wants to go inward, that wants to have some time to herself, that needs a little alone time to kind of regulate because progesterone and estrogen are declining. Well, in perimenopause, now these hormones are not rhythmically regulating and releasing the way that they were for the last 25 to 30 years. Now these hormones are erratically declining. And as a result, these protective shill hormones that are doing so much more than bikini medicine. For a long time, we used to believe that the only difference between us and men was the parts of the bikini cupboard. So our boobs and our ovaries and our uterus, and that was it. But now we know that these hormones are helping to modulate and regulate multiple areas of the body, including the brain. And as they begin to falter, for each and every one of us, itâs gonna be a unique journey. But as they begin to decline, and itâs not linear linearly, and it definitely doesnât announce itself, Dr. Mariza (08:28.207)weâre gonna feel that protective shield begin to falter. And we may realize that that, you only six hours of sleep on a Saturday night or us just randomly dieting, it just isnât working anymore. Our bodies are calling in a new level of support and a deeper understanding of our bodies. And thatâs what perimenopause really ushers in, is having to understand our bodies in a new way, having to really honor what our body is going through. Solluna By Kimberly Snyder (08:45.677)Hmm. Dr. Mariza (08:57.684)and be more consistent with the lifestyle strategies that are going to support our bodies along the way. Solluna By Kimberly Snyder (09:05.484)Yes, I love that. Thereâs more, and I donât ever like to use the word mindfulness, right? Because we talk so much about intuition in the heart, but thereâs more, letâs say, intention around what weâre eating. And weâll get into that in a moment and about the metabolic changes. But right off the bat, Dr. Maurice, Iâm reading this and thinking about it within myself, and a lot of women have this question. was talking to my hairdresser about this and sheâs in full menopause. Dr. Mariza (09:14.434)intention. Solluna By Kimberly Snyder (09:35.06)And thereâs this sort of balance between really honoring the natural lifestyle. of course, know, whole foods were about organic, were about great soil, were about exercise and lifting weights, more all these things. And then thereâs the bio-identical hormone conversation, which You know, we had Dr. Erica Schwartz on here as well, whoâs like a big advocate for bioidentical hormones. And so thereâs the side of, hey, the women are having these symptoms and the bioidentical hormones can help. Itâs like another, you know, medicinal strategy. And then thereâs the other side and other people having the conversation or say, mother nature knows that we go through these shifts. And then thereâs a decline of certain hormones. And why are we as a culture manipulating taking hormones when nature decided these hormones to shift. Dr. Mariza (10:28.015)Hmm, I love this question. You know, thereâs a, itâs a big one. Itâs a huge one. Let me, I wanna first just share where Iâd land on this is that I believe that women deserve all the tools in the toolbox. Whatever is gonna move you towards feeling more alive in your body and feeling more optimized, I would never deny a woman anything that is gonna move the needle in that meaningful way. Solluna By Kimberly Snyder (10:30.606)Itâs a big one. Itâs a big Get out. Solluna By Kimberly Snyder (10:37.314)Yes. Dr. Mariza (10:54.425)You know, we live in a modern day world where our soil is impacted and where we are living in, you know, dark boxes most of the time of the day. And, and, thereâs a lot of things about this life, this modern day life that isnât conducive to optimized hormones or even an optimized body. If we arenât intentional about it, right. We can easily get sucked into all the blue light and eating. packaged foods and doing a lot of takeout and not really honoring our heart and our nervous system. Like, you know, that can really wear on us. And I will say that as our hormones are declining erratically, you know, we didnât kind of live with the same stressors that weâre living in today. And so I think that thatâs a major part of this conversation is that we kind of werenât being bombarded as hard. as we are with all of the different chemical, physical, and emotional stressors that we are contending with today. And so I feel like our menopause and perimenopause journey can feel even more intense, can feel more exacerbated due to these other stressors that oftentimes some of us arenât able to mitigate. You I think about all the single mamas out there who, you know, I wish, I know, I wish for them that they had more free time, that they had, you know, more, more⌠resources to make some of the changes. if bioidentical, you know, hormone replacement therapy or oral micronized progesterone can help get the sleep that they desperately need so that they can show up to be the best mama that they can be for morning routine the next day, then I am a full body yes to that option for them. And so I think that itâs a yes and hormones are powerful optimizers, but we need lifestyle in place as well. 100%. Could I tell you that hormones have been the game changer, the end all be all for me in terms of this journey? No. I would say that honoring my heart and my nervous system has been huge part of this journey. Moving my body meaningfully has been a beautiful part of this journey. Having community and eating towards having less inflammation in my body, those have been the biggest levers. And hormones have been super helpful too. I think it is very much a yes end depending on your journey. Dr. Mariza (13:13.517)but that women should not be denied any level of care. Solluna By Kimberly Snyder (13:17.944)beautifully said, you know, I had a few friends over for dinner the other day and one of them is in, you know, she would define perimenopause and she said she just sort of woke up feeling very tired and off for a while. And then she did get her blood work done and she was working with a doctor and she got the hormones and you know, she, but then she was struggling with this question, you know, arenât we supposed to have these natural hormonal shifts? And everybody was kind of talking about it. And I said to her, But do you feel better? She said, yeah. infinite possibilities. There isnât a right or wrong, right? We step into that field of just there is and where yâall have unique bodies and unique journeys. And so I think itâs really, and I think about my grandmother, my mother, who didnât really talk about menopause. And when I did ask my mother once, she just said, it wasnât a big deal. But to your point, maybe she didnât. Dr. Mariza (13:51.683)Well, there we go. Yes. Solluna By Kimberly Snyder (14:17.754)wasnât aware of certain things and maybe there was less microplastics and it affected her in a different way, who knows? But there is a, you there are lots of possibilities out there. Thereâs a lot of conversation, including your wonderful book, and everybody has to decide for their bodies. Dr. Mariza (14:34.713)whatâs gonna help them feel amazing, absolutely. Yeah, I think, you thereâs a couple of reasons why we women, lot of the generations before us, especially our grandmothers, maybe even our mothers, my mom, she knew. She knew about perimetapos and metapos, it was very obvious. And she, yeah, she was like, what is happening right now to me? And she made some really powerful pivots that changed the course of her life in such a positive way. Solluna By Kimberly Snyder (14:49.262)I knew you knew. Dr. Mariza (15:02.091)But she had to, know, again, weâre all kind of mitigating some of these big constants that a lot of us are working and maybe some of us donât even necessarily love what weâre doing every single day, but we got to show up. And then weâve got our families to take care of and we have our households to take care of. so, you know, anything that can help a woman feel, again, better, help her to mitigate her symptoms and really future proof her health is⌠to me is the number one priority. And when we look at the statistics, you know, just whether itâs hormone replacement therapy or not, although we do live longer than men, you 25 % more of our lives are spent in debilitating health. And, you know, one could argue that itâs 100 % because of hormones. Others could argue that itâs lifestyle, but I have a feeling that itâs a combination of the two. And so whatever we can do to support women, I will always be a yes to that. Solluna By Kimberly Snyder (15:56.366)There are some sobering statistics about women, particularly with brain health, mental health, you mentioned in here, dementia, Alzheimerâs. So can you talk a little bit about how this knowledge and working with perimenopause and menopause can help protect us and hormones potentially, and lifestyle of course, can help protect us against these neurodegenerative conditions. Dr. Mariza (16:22.977)I love this question. As I mentioned earlier, whether itâs puberty or postpartum or perimenopause, these are all big neuroendocrine transitions. And what a gift that our brains can go through such massive upgrades to be mothers, to step into childbearing years, and to step into our wise woman years. Now in this upgrade, I will tell you, it doesnât always feel like an upgrade. My first couple of weeks of postpartum, Solluna By Kimberly Snyder (16:33.25)Dr. Mariza (16:52.623)It didnât really feel like an upgrade. I was like, I need some sleep. you know, and when you step into motherhood in that big, beautiful way, as your hormones are, know, postpartum is where we have some of our lowest hormone states and women really experience that and feel that. Same thing with perimenopause. When we are going through that⌠Solluna By Kimberly Snyder (17:11.63)Dr. Mariza, sorry to interrupt Dr. Mariza. On that point, if anyoneâs listening to this and theyâre having a lot of struggles postpartum, are some doctors, such as yourself, prescribing progesterone and hormones to help with postpartum? Dr. Mariza (17:17.411)Mm-hmm. Dr. Mariza (17:25.271)Yes, absolutely. Yes, oral micronized progesterone or even progesterone injections in those really difficult times, those first three months of postpartum can completely change the game in terms of a womanâs mental health outcomes, pulling them out of suicidal ideation. And again, that really severe postpartum depression. Solluna By Kimberly Snyder (17:31.148)Mmm. Solluna By Kimberly Snyder (17:40.418)Wow, thank you for. Solluna By Kimberly Snyder (17:46.488)Thank you. And for anyone listening to that, think thatâs important to know. I certainly didnât know that was an option. And I remember feeling a lot of moods and I donât know if it was strong postpartum depression, but I think there was blues, there was just all sorts of feelings. Dr. Mariza (18:00.665)Yeah, all sorts of feelings that weâre trying to grapple with, right? Because the society tells us we should be so grateful that we have these beautiful babies. And we are. Itâs a very conflicting and confusing time where you want to be so present for your baby. You want to make sure you keep them alive. Thatâs the number one. Thatâs what our brains are literally rewired for is their survival. We want to be appreciative and loving and being this beautiful heart centered place. Solluna By Kimberly Snyder (18:11.106)Yeah. Dr. Mariza (18:30.347)And then weâre also having these conflicting emotions, these really intense emotions from baby blues to maybe even more severe depression, anxiety, and really this level of things are feeling insurmountable. And we have to understand that the brain is still massively reorganizing in postpartum big time to rewire for that baby. And itâs also depleted of some of the most critical hormones that it needs, including allopregnenolone. Solluna By Kimberly Snyder (18:44.29)Yeah. Dr. Mariza (18:58.261)And if we can give women a little bit of a booster to kind of get over that hump, then why wouldnât we do that? So Iâm a big fan. I also was on oral micronized progesterone in the beginning, because I was, I think more so it felt like deeper sleep deprivation in the beginning. Itâs so hard to tell. Youâre like, am I just losing it because Iâm not getting enough sleep or am I losing it because Iâm just feeling very low? Itâs a challenging time. Itâs just all over the place. Solluna By Kimberly Snyder (19:04.758)Amazing. Thank Solluna By Kimberly Snyder (19:22.798)Itâs so cool. Dr. Mariza (19:26.927)It breaks my heart that so many women donât necessarily feel as supported as they should. And that these tools are not easily and readily accessible when they come and report these types of symptoms. But I want you to know that oral micronized progesterone or even progesterone injections are so inexpensive. Theyâre so cheap. Weâre talking about less than 12 bucks for a prescription for a month. Solluna By Kimberly Snyder (19:37.997)Yeah. Solluna By Kimberly Snyder (19:48.952)Mm-hmm. Dr. Mariza (19:54.575)So it can really change the game. if you are listening to this and youâve got either youâre in your postpartum, especially perimenopausal postpartum, like I was, like so many women today are, weâre having children later and what a blessing that is that we can get to do that. But that comes with perimenopause and postpartum together. So if youâre listening to this and either youâre thinking about having a child or youâre in postpartum right now, Solluna By Kimberly Snyder (20:09.07)Yeah. Dr. Mariza (20:18.989)I just, hope you hear this and know that you deserve support and that there are doctors out there that will absolutely give it to you. And that solution of oral micronized progesterone or even injections is very easy to get your hands on in terms of accessibility. Itâs FDA approved, itâs been proven safe time and time again. Itâs what I use to even get pregnant at 41 years old. So I just want women to know that that should be available to them. Solluna By Kimberly Snyder (20:44.096)naturally you got pregnant. Dr. Mariza (20:45.839)I did, well, I naturally got pregnant my first month trying when I was 40 years old. Mind you, I primed up for an entire year. So I was very aware that I was prepping to get pregnant for a long time. I got pregnant and I lost that baby about six weeks in, six or seven weeks in. By the time we did the ultrasound, I already lost the baby. And we werenât sure if it was low levels of progesterone or maybe it was genetics. I wasnât sure. Bu
Getting to the Root of Food and Other Addictions with Dr. Jason Giles [EP. #1015]
This Weekâs Episode Special Guest: Dr. Jason Giles Summary: In this enlightening conversation, Dr. Jason Giles shares his personal journey from addiction to recovery, emphasizing the importance of connection, spirituality, and understanding the complexities of addiction. He discusses how his experiences as a patient have shaped his approach to addiction medicine, highlighting the need for empathy and individualized care. The discussion also touches on modern solutions for addiction, the role of community support, and the deeper emotional and spiritual aspects of recovery.  About Dr, Jason Giles Dr. Jason Giles is a triple board-certified physician (Addiction Medicine, Anesthesiology, and Pain Medicine) who has revolutionized addiction treatment through both personal triumph and professional innovation. With 25+ years of sobriety and two decades practicing addiction medicine, Dr. Giles brings an unmatched combination of lived experience and clinical expertise to one of Americaâs most pressing health crises. As founder and director of Addiction Doctors, a multi-specialty telemedicine group, Dr. Giles oversees the detox and stabilization of hundreds of patients daily across both coasts, partnering with Americaâs premier treatment centers. His mission: reaching the vast underserved population struggling with addiction by developing technology and models that expand access to life-saving care. Dr. Gilesâ journey began with his own fentanyl dependency during anesthesiology residencyâa rock-bottom moment when he realized he couldnât keep his word to himself about stopping. His recovery through a long-term monitored program (which boasts 90-95% ten-year success rates) catalyzed his career transformation from anesthesiologist to addiction medicine pioneer.For 15 years, Dr. Giles operated a boutique specialty practice treating everyone from championship athletes and Fortune 50 executives to billionaires and their families, hand-building long-term recovery programs focused on relationships rather than quick fixes. This elite-level experience, combined with his personal recovery journey, informs his contrarian yet highly effective treatment philosophy. Guest Resources: Website: www.ororecovery.com/dr-jason-giles/ Book: Outsmart Your Addiction  Episode Sponsors: FATTY15 OFFER: Fatty15 is on a mission to replenish your C15 levels and restore your long-term health. You can get an additional 15% off their 90-day subscription Starter Kit by going to fatty15.com/KIMBERLY and using code KIMBERLY at checkout. USE LINK: fatty15.com/KIMBERLY MOMENTOUS: OFFER: Head to livemomentous.com and use code KIMBERLY for 35% oďŹ your ďŹrst subscription. Thatâs code KIMBERLY at livemomentous.com for 35% oďŹ your ďŹrst subscription. USE LINK: livemomentous.com Code: KIMBERLY for 35% oďŹ your ďŹrst subscription.  Episode Chapters 00:00 Introduction and Background02:10 Journey into Addiction Medicine09:20 Personal Experience with Addiction13:01 Combining Science and Heart in Treatment16:46 Recognizing Addiction: Signs and Symptoms22:55 Addiction in Professionals: A Common Struggle26:08 Breaking the Silence on Addiction28:43 Understanding Food Addiction and GLP-131:56 The Complexity of Weight Loss and Hormonal Signals34:19 The Role of Spirituality in Recovery43:09 The Journey of Self-Discovery and Healing  SOLLUNA PRODUCT LINKS Glowing Greens Powder⢠Feel Good SBO Probiotics Feel Good Detoxy Feel Good Digestive Enzymes Feel Good Starter Kit Feel Good Skincare KIMBERLYâS BOOKS Chilla Gorilla & Lanky Lemur Journey to the Heart The Beauty Detox Solution Beauty Detox Foods Beauty Detox Power Radical Beauty Recipes For Your Perfectly Imperfect Life You Are More Than You Think You Are OTHER PODCASTS YOU MAY ENJOY! Wellness Insights: How to Listen to Your Body for Nutritional Guidance How the Power Foods Diet helps with Weight Loss with Dr. Neal Barnard EP. 877 How Not to Age with New York Times best-selling author Dr. Michael Greger How to eat to reduce anxiety with Harvard nutritional psychiatrist Dr. Uma Naidoo  Powered and Distributed by: PodcastOne Transcript: Solluna By Kimberly Snyder (00:01.863)So great to have you, Dr. Giles. Thank you so much for being here with our feel good community. Jason Giles MD (00:07.31)Thank you for having me. Itâs my honor to be here. Solluna By Kimberly Snyder (00:10.267)Where are you calling in from today? Jason Giles MD (00:13.96)I am in my office. currently Iâm at the, place on the East coast in New Hampshire, enjoying, enjoying beautiful weather. The leaves are just starting to turn in the fall here, although itâs still warm. Itâs not, itâs not chilly yet. Itâs not sweater weather, but we had a bit of a drought this summer. So I think the trees are just ready for a rest. Thatâs how theyâre acting. Solluna By Kimberly Snyder (00:21.543)Iâm giggling because I grew up on the East Coast too, Dr. Dries, Iâm from Connecticut, but I donât miss that. are like, love fall season. I donât, sorry, Iâm between now Southern California and Hawaii. Once I could choose, I really just wanted sunshine, but I appreciate the beautiful leaves. I think when people love winter, I know people that love skiing. Jason Giles MD (00:43.626)down the road. You donât miss the weather. Yeah. Jason Giles MD (00:55.086)Mm-hmm. Solluna By Kimberly Snyder (01:06.961)We all like different things, donât we? Jason Giles MD (01:08.654)Itâs a funny paradox. Iâm from Southern California and moved here just a few years ago. And it was a shock. It was a shock dealing with the seasons and it gets very cold here in the winter. But I figured it out. I look forward to the change and Iâm in Southern California a lot. So I havenât had time to completely miss it. My mother is still there. So I visit her. Solluna By Kimberly Snyder (01:12.637)are ill. Solluna By Kimberly Snyder (01:23.773)Yeah! Solluna By Kimberly Snyder (01:28.689)Okay. Solluna By Kimberly Snyder (01:33.935)Are you scared? Jason Giles MD (01:36.32)I used to be, and then I had two kids, one played baseball eventually at a very high level. One did ballet, eventually professionally. And so the kids didnât want to get hurt. So we, we, we set that aside, but I do like being outside. like, I like, I like the snow. I like a good, I like a good hike. do snow shoeing here. I did some snowmobiling some years ago. I hope to get back to that. Thatâs, thatâs super fun. Maybe skiing. donât know. Thereâs itâs just hard. Itâs. Solluna By Kimberly Snyder (01:49.628)Yeah. Jason Giles MD (02:05.198)Iâm not in a ski group, but I do like it. Itâs super fun. Solluna By Kimberly Snyder (02:08.902)was available. Jason Giles MD (02:10.85)Yes. Yes. Solluna By Kimberly Snyder (02:12.027)Dr. Giles, coming down to business here, you have a really interesting focus in your work on addiction. And even when I hear that word, it feels like thereâs so many ways in which we can get addicted. We can addicted to coffee, to sugar, to drugs, to sex, to working overtime. Well, first of all, tell us how you sort of narrowed into this. focus in your work, I imagine it wasnât something you may have set out to do when you were starting out. Jason Giles MD (02:47.186)no, thatâs good pickup. Not, not, not at all. I, I went a traditional route college and then medical school and my, Achilles heel, suppose is that I was interested in all sorts of things. liked pretty much every rotation I went through when I was on pediatrics. I wanted to be a pediatrician. And when I was on neurology, I was going to be a neurologist. I liked all kinds of stuff. There is a specialty that embraces all the specialties and itâs anesthesia. Solluna By Kimberly Snyder (03:16.669)Mmm. Jason Giles MD (03:16.994)And thatâs, thatâs, thatâs what I wound up doing. And anesthesia is, you know, taking away pain and awareness so that the surgeons can work their magic, fix whatever needs to be done. And I, I liked it. It was really, it was great. All different people, right? So from newborns or premature newborns all the way up to centenarians, ever, ever need surgery. They all have all different medical problems. So pretty much everything in the book. Solluna By Kimberly Snyder (03:40.562)Wow. Jason Giles MD (03:46.85)can be a complicating factor. And then thereâs all different surgery. So I liked it all. I wound up doing a specialty that I liked it all. But two things happened along the way. I wound up being a cardiac anesthesiologist. So doing the big cases, transplants and heart surgery and stuff like that. But along the way, two things happened. One, I went through the recovery process myself. So I developed my own addiction and needed to get help for that. Solluna By Kimberly Snyder (04:03.229)That was intense. Jason Giles MD (04:14.24)And that changed my perspective. That was sort of the first blow. then thereâs a drug that many, years ago when I was telling this little story, I would have to repeat it because people hadnât heard of it before. So I would say it again and they would say, well, whatâs that? What does that do? But unfortunately, Iâll say it that way. I donât have to repeat it anymore. Itâs the drug that I was on was called fentanyl. Solluna By Kimberly Snyder (04:17.329)What were you addicted to? Solluna By Kimberly Snyder (04:38.651)When we hear that term, think, thatâs whatâs in drugs that kills people. Jason Giles MD (04:42.466)Thatâs whatâs in drugs that kills people. And it nearly killed me. I got very extremely fortunate that it didnât. Very, very lucky. Due in large part to my department chairman who had his snivers out or his antenna. And I thought I was being clever and only using after work and, you know, being meticulous. But⌠He w he watched my decline over, over about a year and made, made a move and, suggested that maybe I had a problem and it was well deep up to my neck by that point. And this is grace here, by the way, this is, this is a divine part, which is I accepted to help. didnât, I didnât try to keep running. So that led me on a journey of self discovery. Solluna By Kimberly Snyder (05:28.53)Yeah. Jason Giles MD (05:37.006)The stuff that you talk about in your show, it runs through all of that, right? So early motivations and self-concept and the drive to become one of the most difficult types of specialty doctors is the same drive that I didnât feel comfortable with myself. I didnât think I was okay. I thought there was something missing. In some part, the fentanyl is what I thought was missing because⌠Solluna By Kimberly Snyder (06:01.021)Mm-hmm. Jason Giles MD (06:05.036)I couldnât relax. couldnât settle down after work. Solluna By Kimberly Snyder (06:08.231)How does it make you feel? it like a painkiller in that? Jason Giles MD (06:11.214)Yeah, itâs like a super, yeah, super intense painkiller, like super like the kills all the pain, all the suffering, all the worry. Say again. Solluna By Kimberly Snyder (06:21.703)like Valium? Jason Giles MD (06:23.678)different, different. Itâs if, if Valium gave you energy, itâd be kind of like that a little bit. So if it gave, if it, if it made you feel, safe and comfortable as well as, alert and capable, like at ease. So those are all the feelings that I wanted. I wanted those feelings. Thatâs why I went in through academics. Thatâs why I went to medicine. Thatâs why, thatâs why I worked so hard was to get that sense of being okay. And of course. Solluna By Kimberly Snyder (06:40.455)So how do some people. Jason Giles MD (06:53.102)that doesnât come that way. You donât get it that way. Solluna By Kimberly Snyder (06:54.575)Exactly. You get it from the identity and the job titles and everybody, you know, saying, youâre so smart, Dr. Giles, even though you are, itâs all this. Jason Giles MD (07:04.558)You know, because inside you say, if you only knew, if you knew the real story, you wouldnât say that I was smart, which is of course, arrogant, very arrogant to reject compliments, to reject reality. And thatâs where I was. I was miserable and cut off and isolated and separate. And my work performance was fantastic. I overdid at work, I over-prepared. But thatâs like being on farther and farther out on that bar that they carry to get across the high wire. It was like being on both ends of it at the same time. Fortunately, I had a very gentle intervention in the form of a loving phone call and. I was terrified when I got that call. My heartâs pounding and my mouth is dry and my palms are sweaty because I could not see that there was anything good going to come of this. couldnât see that there was a life on the other side that I was about to go on a different kind of adventure. I didnât know that. I was really, really scared. But Dr. Moore was my department chair. Itâs very warm. Australian fellow, super achieved academic himself. And he told me, said, we saw this before. had another doctor in the department a few years ago who we found too late. He overdosed and died and we found him in the morning in the call room. And I could see that the things that you were doing, the way you looked, your responses, while your work was preserved, while youâre⌠Jason Giles MD (08:57.094)you know, your casework was still great. That frightened him enough, he could see the pattern. And so that was my exit. in beginning, so was step one, was this new life as a sober person. Yes. Solluna By Kimberly Snyder (09:14.813)Dr. Giles. Jason Giles MD (09:19.586)Are we having bad internet? Solluna By Kimberly Snyder (09:24.797)Hold on, Iâm gonna log off and log back in. Solluna By Kimberly Snyder (10:46.874)Hey, so we were 10 minutes into the show and it froze and it kicked him off. So I just logged off and logged back in. Can you call him to come back? Solluna By Kimberly Snyder (11:00.268)Okay, thank you. Solluna By Kimberly Snyder (12:25.486)Dr. Giles. Solluna By Kimberly Snyder (12:33.656)There you are. You know, technology, itâs okay. Our editor will fix it. It happens sometimes. Itâs not all the time, but donât worry. So go back to your story. Remember, yeah, when we got cut off. And weâll just patch this part right back. Jason Giles MD (12:36.531)There I am. I donât know what happened. We had problems. Jason Giles MD (12:45.682)Okay. Jason Giles MD (12:52.211)Yeah. So I was, I, I, I got very lucky. and I owe, some of that for good fortune, to a fellow who preceded me at the department and wound up, you know, not, not making it. I never met him. I didnât, didnât, didnât know him, but he set the, set the pattern so that when I followed fell into the same, trap or fell into the same, yeah, addiction fentanyl. I had somebody who was looking out for me. So, enormously fortunate there. So that was step one. Second part was when I came back, I, at that. I fell in love with, thatâs crazy. I fell in love with talking to people because anesthesia, of course, thereâs not much talking going on. Itâs a little bit of consent and then staring at the top of somebodyâs head for an hour or two while the surgeon does her thing and. and I, I enjoyed talking with the patients and so talking with the patients and then going through my own experience where I became a patient is what finally I stayed in anesthesia for awhile, but it finally convinced me to let that go and pursue this really very new field. know that things like alcoholics, anonymous and stuff had been around for almost a hundred years, but as an organized, discipline or specialty in medicine, addiction medicine is really very new. Solluna By Kimberly Snyder (14:20.472)Yeah. Jason Giles MD (14:20.717)And our understanding of it is very rudimentary. Itâs not very sophisticated compared with other specialties like nephrology or that sort of thing. So itâs a frontier and that excites me. And the same drive that I had of wanting to know and wanting to learn, wanting to grow and do something exciting, now I get to do that with this. And Iâll say one last thing about it, which is⌠The cool part about this field, so if you havenât, heaven forbid, break a bone and go to the bone doctor to get it fixed, if everything goes perfectly, then you get your, letâs say broken arm back like it was. Thatâs the best thing that can happen. But in this field, what happens when people turn their lives around is their lives come out way better than how they started. Way better. Same with what youâre doing, right? Same with what youâre doing. Solluna By Kimberly Snyder (15:13.721)Yeah. Well, my gosh, Dr. Giles. Well, the first thing I want to say is thank you for sharing that amazing story with us. The second thing, and I got a lot of goosebumps when you literally use the phrase, I let it go, right? Because our mind has these ideas. Iâm going to have this job and then Iâm going to get this specialty and Iâm going to get these accolades. Iâm going to go this way and this way. And itâs, you know, whether you to use the term God, spirit, universe, higher intelligence, whatever it is. Thereâs the greater plan that weâre part of and you went through this experience and then you let go of your mindâs ideas. And then you, itâs like you got led into this pathway where you can really, not that you werenât helping people before, but because youâve been through addiction. I imagine now, can you tell me how you approach it as a, know, obviously as a doctor, with science, as a clinician, but also, Jason Giles MD (16:04.425)Changed everything. Changed everything. Solluna By Kimberly Snyder (16:15.138)your heart, working with people, knowing what it feels like to be addicted, to be in the throes of feeling out of control. And obviously people are because theyâre feeling that lack inside of themselves, which you had experienced. How do you combine that, your intuition, your heart with the science? Jason Giles MD (16:26.429)Yeah. Yeah. Jason Giles MD (16:34.779)Excellent question. Excellent question. Yeah. And every personâs unique. Thatâs the thing. Itâs a, is one of the, one of the challenges of the field is it doesnât, it doesnât standardize very easily. So you canât just say, okay, everybody do these, these, the, you know, these, 10 exercises and itâll, and youâll, youâll come out great on the other side or have this, have this surgery will cut out the cancer and then you wonât have cancer. Itâs not, itâs not like that because everyoneâs relationship to their story is. is, is individual, itâs unique. So what has to change in order to get better, and this doesnât sound very scientific, it doesnât sound, it doesnât sound very medical maybe, but what has to change is the story you tell yourself about yourself and all aspects, things you tell yourself about your past, things you tell yourself about your family, about your, about your future. And so to use me as exhibit A again, I was telling myself that I wasnât okay. Solluna By Kimberly Snyder (17:21.924)So yeah. Jason Giles MD (17:32.519)didnât have all the compliment of things that normal human beings had, that there was something missing, that I wasnât good enough and that I didnât fit. Now, those turn out to be pretty common things. A lot of people feel that way from time to time, pretty much everybody from time to time. But whatâs really bad is when you think like I did, I know how to fix this. And then you set off to⌠In my case, was, you know, achieve academically, be really great at work. You talked about that, about addictions to work. I definitely had that. And the better I got at work, the more that feeling grew. was like scratching poison oak. It just felt good at the time, but then a worse feeling came afterwards. So the question about connecting with people, think thatâs, you know, Johan Hari says the opposite of. addiction is connection, right? Itâs this sense of alienation that we, that we amend by connecting to one another. Honestly, I think thatâs critical ingredient. You know, this office has all this paper. Thatâs my medical degree behind me, but thereâs all this stuff that says, you know, I got board certified in this and that and whatever. Nobody cares about that. Those, those things are not what matters. What matters is whether or not you care about the patient youâre talking to or the person suffering through the addiction. and whether or not the person youâre talking to trust you. And thereâs something thatâs really strange. So I told you at the beginning, this story of feeling like it was that my life was over when my fentanyl addiction came to light, but really it was the beginning of my life. So the patients, thereâs been tens of thousands of patients that Iâve been able to work with since then and admit and help along their way. And Solluna By Kimberly Snyder (19:15.672)Mm. Jason Giles MD (19:23.931)The thing that gives me the most credibility is not the academic achievements. Itâs the personal failing that then I got help with, but that turned my life around. So they know Iâm not judging. I think thatâs one of the most important ingredients is to meet people where they are and to not prejudice your opinions of them based on how they present or what you think you know is going on. Everyone has his own story of suffering. Everyoneâs going through something you have no idea. So coming to it from that standpoint is probably half the journey. Solluna By Kimberly Snyder (20:02.554)So along those lines, doctor, for anyone listening to this now, and they think, well, how do I know Iâm addicted? And I like how you mentioned the opposite is connection. And I can say for myself, and Iâve shared this with the community many times, when I was in high school and I became bulimic, feel good, it was a sort of addiction to binging and then purging. And I can definitely say there was a complete disconnection from my body. Jason Giles MD (20:28.494)Butter croissants, if I recall. Solluna By Kimberly Snyder (20:31.33)my god. Anything like fatty butter. And you know, sometimes thereâd be blood throwing up and no connection, right? So someone is saying, okay, because sometimes we throw around the word addiction a little bit, casually, like Iâm really addicted to coffee or this or that. How do we know or how does anyone know or theyâd be like, okay, Iâm doing, you know, doing the Jason Giles MD (20:35.677)Mm-hmm. Jason Giles MD (20:41.161)Sure. Solluna By Kimberly Snyder (20:56.95)whatever, weed, cocaine sometimes, and like you said, you thought you were in control. What are some of the defining signs that we can say, hey, we need to take this a bit more seriously? Jason Giles MD (21:09.149)Sure. Excellent question. Well, first of all, what we think of addiction, think of as addiction is actually, itâs actually normal behavior. So itâs, itâs normal to do something over and over again, until you get good at it. Thatâs what we all did when we learned to walk or learn to speak. Certainly when you learn to ride a bicycle or learn to host a hit podcast, you know, Solluna By Kimberly Snyder (21:32.505)Yeah. Jason Giles MD (21:38.409)Weâre bad at it in the beginning and weâre awkward and weâre crummy and we donât know what weâre doing. And then one foot in front of the other. And the next thing you know, you start to get some speed and you figure it out and you can ride your bike around the neighborhood or, or help, you know, help many, many people. And, and itâs the same with when you, when you pick up a substance. So alcohol is probably the most common one. I donât know. I donât know anybody who the first drink was delicious and it went down great. Solluna By Kimberly Snyder (21:59.31)Yeah, good example. Jason Giles MD (22:05.957)Everybody is like, this doesnât taste very good. And they, they work through it and overshoot or causes them embarrassment. to develop a problem with alcohol, you have to keep at it. You have to keep learning how to use it and keep pursuing that feeling until youâre really good at drinking to manage your feelings or using fentanyl to manage your feelings or eating butter croissants until you feel like I can do this. The rules donât apply. And Iâm just. Iâm putting words in your mouth, but the rules donât apply to me. Iâm different. And then, look, I can eat and not have the consequences if I just do this thing, but then the thing makes you feel bad. And that whole, that whole nexus of emotions that go together, that is something that we figure out when I do this, I feel a certain way. The reason thatâs important is we want to control our feelings. want to manage our internal world. Thatâs what success is. Yes, thatâs what success is. We want love in our lives. And so we present a certain way, we say certain things, we go to the gym, we get good at whatever, and then we attract love in our lives and then we feel thatâs a lot of work. But thatâs whatâs necessary to have a authentic good relationship is to be the best you can be in the relationship, which is a lot of effort. But we pursue the feeling. Solluna By Kimberly Snyder (23:05.216)Control. Jason Giles MD (23:31.441)Addiction is just pursuing the feeling. Itâs just another learning loop. So thatâs why itâs not a disease. You know, people give me dirty looks when I say that because itâs so popular to say, itâs a disease. Itâs just something that you learn. Unfortunately, the things that we use too much of or too many, it could be anything, right? Iâm drinking a little glass of water, but if I was drinking gallons and gallons of water, I would get sick. And if you, if you⌠Solluna By Kimberly Snyder (23:59.086)Yeah, exercise too much. Jason Giles MD (24:01.979)If you eat a croissant, youâre probably okay. But if you eat 20, youâre definitely not. If you exercise to the point where you break down your body and you develop all sorts of problems or where you cost you other things, right? some like ultra marathoners or triathlon people or people pursuing excellence in the Olympics or professional realms, those things take a lot of time. Solluna By Kimberly Snyder (24:31.268)Yeah. Jason Giles MD (24:31.569)And they affect the rest of your life. Thereâs only so much time. So it affects your relationships. It affects your earning power. It affects your health. All these things are affected by whatever weâre disproportionately doing. Drinking, cocaine, work, religion, even religion can become ripe where people are murdered to be around. Theyâre insufferable because theyâre just, everything is that and theyâre over. Theyâre over invested in it and they donât, and it, and it ruins their relationship. So addiction is just like that. And everybody has something. Everybody has something. Your question is, how do you know if right? I get this question all the time. So if I go to a party and it gets around to the, do you do? What do you do? And I tell them people have a glass of wine or they, or something. And they say, well, do I have a problem? So this is very, very common question. Solluna By Kimberly Snyder (25:11.587)Yeah. Jason Giles MD (25:30.118)And The way to answer that question is, know. So if youâre asking that question, you know, you know, you know. Solluna By Kimberly Snyder (25:36.121)Bye. I agree, you know, and maybe you donât wanna know because itâs giving you that comfort, you know. Jason Giles MD (25:44.989)You can, yeah,
October Solluna Power Hour: Building Resilience & Strength Emotionally, Physically, and Spiritually [Episode #1014]
Summary: In the October Solluna Power Hour episode, Kimberly discusses the theme of building resilience and strength across physical, emotional, and spiritual dimensions. She emphasizes the importance of daily practices, nutrition, and emotional well-being in fostering a holistic lifestyle. The conversation covers the significance of heart coherence, the impact of food on immunity, and the role of spiritual growth in achieving inner peace and resilience. Episode Sponsors FATTY15 OFFER: Fatty15 is on a mission to replenish your C15 levels and restore your long-term health. You can get an additional 15% off their 90-day subscription Starter Kit by going to fatty15.com/KIMBERLY and using code KIMBERLY at checkout. USE LINK: fatty15.com/KIMBERLY LMNT: OFFER: To get THE PUREST, MOST DELICIOUS PLANT-POWERED protein blend, infused with real vanilla and harmonizing adaptogens go to Animamundiherbals.com and use code: KIM20 to get 20% off your purchase! USE LINK: Animamundiherbals.com and use code: KIM20 to get 20% off your purchase!  Episode Chapters 00:00 Building Resilience and Strength 12:10 Food Cornerstone: Strength and Immunity 22:39 Body Cornerstone: Movement and Stability 29:45 Emotional Well-Being: Heart Coherence 38:48 Spiritual Growth: Inner Resilience  SOLLUNA PRODUCT LINKS Glowing Greens Powder⢠Feel Good SBO Probiotics Feel Good Detoxy Feel Good Digestive Enzymes Feel Good Starter Kit Feel Good Skincare KIMBERLYâS BOOKS The Hidden Power of the Five Hearts Chilla Gorilla & Lanky Lemur Journey to the Heart The Beauty Detox Solution Beauty Detox Foods Beauty Detox Power Radical Beauty Recipes For Your Perfectly Imperfect Life You Are More Than You Think You Are OTHER PODCASTS YOU MAY ENJOY! How to Believe in Your Self Worth with Jamie Kern Lima How to Raise Your Standards In Your Love Life with Matthew Hussey How to Eat to Beat Your Diet with New York Times best selling author Dr. William Li The issues with consuming vegetable and seed oils with Dr. Catherine Shanahan How the Power Foods Diet helps with Weight Loss with Dr. Neal Barnard How Not to Age with New York Times best-selling author Dr. Michael Greger How to eat to reduce anxiety with Harvard nutritional psychiatrist Dr. Uma Naidoo How to Optimize Your Metabolic Health with Dr. Casey Means TRANSCRIPT: Solluna By Kimberly Snyder (00:00.91)Hi everyone and welcome back to our October Power Hour Show where our theme this month is building resilience and strength physically, emotionally and spiritually. So just a reminder, this show is now once a month, the first Thursday of every month where we talk about our monthâs themes and tips and tools across our four cornerstones, food, body, emotional well-being and spiritual growth to support you in the month ahead to feel your very best. And I have to say, Iâm very excited about October in particular. It is one of my favorite months. Itâs definitely one of my kidsâ favorite months. They have been talking about Halloween and all the adventures and all the different parties and, you know, decorating everything already for a few weeks. Thereâs a shift now. Itâs starting to feel like weâre really into fall. Thereâs a shift energetically. Thereâs a shift in the weather. And thereâs a lot that we can do to build resilience and strength on the inside, which weâll talk about today, which takes place across many layers of our being, so that we can feel centered as we march forward into the rest of the year, into the rest of the fall. We support our immunity, we support our gut health, we support our emotional stability, so that we continue to feel more clear, more energized, and we will enjoy our lives more and more which is really what feeling good means. It means that we can go through life being open, open-hearted. We feel more light, we feel more connected. And this really is possible the more we encompass our holistic Four Cornerstone lifestyle. So before we get into our show today, a little reminder that the show notes for today are at mysolluna.com, M-Y-S-O-L-L-U-N-A.com. You can check out the research, links to other articles, podcasts I think you would enjoy. If you havenât yet signed up for our newsletter, I highly recommend that you do so to stay on top of community happenings. We give out recipes, we have community events, we have special deals. So itâs really amazing to come deeper into the community. Iâd love to invite you deeper in. And also, little announcement that the hidden power of the five hearts. My latest book is now out in paperback. Solluna By Kimberly Snyder (02:22.766)So can check it out wherever books are sold. All right, letâs get right into our theme today, which really has to do the core is resilience and strength, which comes from the inside of us. So when I think about resilience, when I think about strength, I now think about it in terms of staying centered. So what I mean by that is thereâs a lot of things. that life will throw our way. Everything is constantly in a dynamic flux of shifts and change. Maybe we go to the grocery store and theyâre out of a lot of the vegetables and things that we wanted. How can we stay centered and shift and not get rigid and upset or lose our center if thereâs a huge traffic jam or if weâre getting barrage of emails or texts that you know can feel unexpected. When we are off our center, when we start to let the thoughts run, a lot of getting off center has to do with the mind which is why our heart work is so important and heart coherence which weâll also talk about today. What happens is that we start to secrete more stress hormones and cortisol and this has a direct impact. Stress, which comes from thoughts, has a direct impact on lowering our immunity and also breaking down our cells and our organs and aging us in many different ways. So this month is a wonderful month before we get fully into the holidays. And while weâre still a little bit transitioning to the beginning of school, maybe still a little bit at the end of summer, which we talked about in our September power hour show. This is a really great month to root down into our center, into resilience, into our daily practices so that we build and can continue to build this resilience, which is inside of all of us, right? We can tap into this potential inside of all of us. Instead of feeling like weâre bracing for change or weâre just more susceptible to whateverâs being passed around, whether itâs Solluna By Kimberly Snyder (04:42.904)you know, cold or flu around your kidâs school or around your office or whatever it is, right? We start to build the inner terrain. And again, weâre going to talk about this physically, emotionally and spiritually, and they all very much work together. So whatâs happening in terms of ancient wisdom, how Aryavita talked about fall and October is that weâre starting to really come into Vata season, which is air and wind. And this can start to increase feelings of anxiety, restlessness, also dryness and feeling more scattered. So from a Ayurvedic standpoint, it becomes even more important right now to support your Agni, your digestive energy with warm foods and steady routines, which is known as Dinacharya. Even though the outside starts to feel like, okay, thereâs a lot going on. And I can say that for myself, I tried to keep up with, thereâs WhatsApp groups for both of my kidsâ classes. And of course thereâs all the chess and the tournaments and my little oneâs swim classes and work and scheduling and just so much, right? And I know you have so much going on, but we create this steadiness in our practices, small, simple steps. I always start with a warm drink in the morning. Maybe itâs hot water with lemon. Maybe I start to add ginger. I take my probiotics first thing. These daily self-care practices are building resilience just by virtue of doing them consistently. And it starts to feel really good emotionally, mentally, and spiritually. Doing your daily meditation, taking time for stillness. Traditional Chinese medicine. teaches us that fall is governed by the lungs, which is linked to grief and immunity. So I used to think of grief only in terms of bigger things, like when I lost my mom, and thereâs these life events. But thereâs many smaller things that we can grieve and let go of all the time. We can even grieve the end of a day or, you know, the end of a wonderful Solluna By Kimberly Snyder (07:04.654)dinner or get together with a friend. We might be feel a little bit reluctant to say goodbye. We may say feel a little bit of grief even when we say goodbye to our kids when they go off to school. And so itâs really important to allow grief through, which means that we need to let it be felt. And we can do that. Weâll talk about this more in the emotional well-being cornerstone. We can feel things deeply and still feel that resilience. that comes when weâre centered in our hearts. Itâs the thoughts again saying, you know, I donât want this to happen. I donât want this to change. I donât want to let go of this. That really keeps grief as an energy trapped in our body. So it prolongs it. It causes suffering. It lowers our energy. And so itâs really important that we actually learn to let things through us. And again, when it comes to immunity, weâre going to be talking about that a lot. through all our different cornerstones because immunity means weâre less, weâre not as susceptible to being taken down by what is in the outside world, so to speak. So that could be, you know, different circumstances. It could be viruses and bacteria. It could be, you know, more wind and different weather. We start to build that resilience within what weâre doing. and the practices that we are following and the lifestyle choices that we are making. And this is enormously empowering and enormously effective. We cannot control everything in the outside world. There are definitely going to be colds being passed around. There is going to be perhaps cold rain that comes or, you know, unexpected shifts, which could feel, you know, lots of things out of our control. So what we really do, the wise, the wise one, and I know that weâre all working on building our wisdom together as a community here in our feel good community, our saloon a community is that we turn our attention inside because the more we remain centered and resilient, the more life can shift and life can change. We have our center and we are healing and building our own inner terrain. So Solluna By Kimberly Snyder (09:27.026)And I will say, and I was gonna get right into the cornerstones, but I canât help but talk about the heart just a little bit, which weâll get into more as well. When we think about the center of our being, I probably touched my heart a couple times already during this podcast. Our center, our heart is closer to our true self than our head is. And of course we wanna use our brilliant mind. We want to be able to have thoughts and to process and to⌠you know, rationalize things and to go through the world and have rational thoughts. But at the same time, when our hearts are coherent with more coherence, more connection with our brains and our nervous systems, we donât have to feel the overwhelm. We donât have to feel all this reactive energy. Weâre not meant to be machines. Something happens and then we immediately fly off the handle or we immediately get stressed or the thoughts start spinning. We break these patterns. which for many of us could be going on for many years and decades by coming back to our center, breathing, keeping awareness, relaxing into the moment while we focus on our hearts. And then weâve become more and more clear about how to handle what life brings us. So weâll talk about this more in a moment, but perhaps as youâre listening to the rest of this podcast, You can even start to relax into your heart right now. You might be walking your dog, you may be doing the dishes while youâre listening to me. You might be driving in your car down the freeway. Wherever you are, just take a moment to relax into your heart and notice how that shifts the way that you receive this information and even relax your shoulders, your chest, your hips, your jaw, anything that feels a little tight. And this is a way to keep growing even in resilience, the more tension we start to release, tightness. Itâs like a tree branch that doesnât bend in the wind. So it ends up breaking, right? Tension and stress carry through all different areas of our life. So even when weâre listening to a podcast, even when weâre here together, use these moments to consciously release. Solluna By Kimberly Snyder (11:46.518)and relax your body, relax your mind, relax into your heart. And this will start to carry over into the rest of your life as well. So our food cornerstone, letâs go into that first. And here we want to talk about building strength and immunity and agony, digestive fire and gut health, because this is a really important month to really turn this up before it starts to get even more windy and even deeper into the vata season. We can start to notice if weâre already starting to feel a little bit off, certain imbalances might show up as sugar cravings, maybe your appetite is erratic, maybe your digestion is off, youâre starting to feel a little bit more constipated, more bloated, or just a bit more scattered. You may start to feel your immunity is dipping down a little bit, or a lot, depending. So itâs really important, some of the things that we want to work towards. tangible symptoms, tangible markers rather, is that our appetite is regular, our elimination is regular, we need to be eliminating every single day for some of us multiple times a day but definitely every day we want to be releasing toxins, we want to strengthen our immunity and so it becomes you more and more few and far between when we actually do get sick. And we want to just feel this inner sense of groundedness that is something that you have to experience for yourself. For me, it starts to feel like Iâm a bit more set back when stuff is coming across my desk or in my life or, you know, things that is brought to my attention by my husband or whatever. just a bit more, again, just seated in myself and not as caught up in stories, not as reactive. Itâs such a powerful place to be. And that groundedness and that sat-backness, if you will, if I can describe it as such, means that strength, real strength, which is an energy. Itâs a force field, which makes you strong. Solluna By Kimberly Snyder (14:09.942)resilient to handle what life is bringing to you emotionally. Again, like our show title. Physically, youâre not going to get sick. Youâre not going to break down from things that are happening, busyness at work or whatever. And spiritually, you start to build more trust of the universe, God, source, life, however you like to think of it. Just deep, deepness, right? Wisdom is growing. So one of the things, one of the tangible things that we can do from a food perspective is to add the warming spices. I love warm elixirs. This is such a great time to use this as a self-care modality. Heat up water, keep some of these spices on hand, mix them in, cook with them, use them in your soups. Iâm talking about ginger, cardamom, turmeric, all of these stimulate agony. They boost circulation. Cinnamon is also really great as well. Itâs also great for helping us to metabolize sugar. I use ginger in definitely my elixirs now. Iâm all about lemon and ginger water, hot water. And I use it in a lot of different soups and I throw it in for my kids and I cook with it in big chunks usually and then I pull it out of their bowls. Sometimes Iâll even chew on a big chunk and I think itâs a really important Itâs one of those really important and expensive ingredients that you can always stock in your kitchen. And if you feel like you need to up the ante, have hot water with lemon and possibly raw honey and ginger several times a day. Another really great plant, a food to boost your immunity is spirulina, which comes from the water. And I think itâs such an amazing, powerful, nutrient-dense food. It has iron, has vitamin A, it has amino acids, builds protein strength in the body in a way that your body can actually absorb. And itâs one of our key ingredients in our glowing greens powder, which by the way is a synergistic formula that blends plants from the land and plants from the sea. And yeah, itâs potent in antioxidants, itâs wonderful food. So I highly recommend bringing it into your repertoire now and going forward. Solluna By Kimberly Snyder (16:34.838)And then back to what our Uveda teaches about warm, warming foods. I remember when I was a raw foodist in New York for a couple of years, and there were moments when I felt really good and it was usually in the warm months. And I was trying so hard to stick to this diet and a lot of my friends were on it too. And I really remember wanting warm vegetable soup, but being like, no, no, no, itâs cooked. And I think thatâs what happens sometimes when we want to. stick to a certain protocol and it starts to override our natural inclinations, our natural intuition. And so youâre probably already drawn to warm soups. And I encourage you to check out the many recipes we have at mysalina.com. All our recipes are super simple and easy, which is how I cook. It becomes even more simple over time actually, because I think that when food is simple, youâre celebrating the flavors. and itâs easier to digest and itâs more in keeping with our lifestyle, which is that simple, is energy efficient and opens up the greater Shakti, the greater energy to run through your body and to run through your life. We donât need to overcomplicate things. You donât need a lot of stuff. You donât even need millions of products. You donât need millions of skincare items. You donât need millions of steps in your recipes. And so please check out our, again, our recipes online. And the other thing I wanna say about food is this is the time to veer away from the iced coffee, the iced drinks, the processed snacks, having excess caffeine. You may have gotten into a habit, which is a good time to be aware of, to bring awareness to it now. Maybe just having two, three cups of coffee, and itâs a really good time to say, all right. I really enjoy my coffee when I drink it. Iâll have one cup. And after that, let me switch to something else because a lot of times we just really like the warm drink and maybe we just donât need as much caffeine as we think we do. So I encourage you to check it out because caffeine, as we know, in excess can just start to overload your system. Solluna By Kimberly Snyder (18:51.886)And it can lead to excess pitta. can aggravate vata as well. You start to feel more scattered. And again, this is about resilience and inner stability. So I want to call out a few research links. One is a 2022 study in Frontiers in Nutrition that showed spirulina supplementation enhanced immune cell function and reduced markers of oxidative stress. I love the research that shows the know, the age-old, the time-old wisdom, the plants being so powerful, right, because it just shows that nature has such a high level of intelligence. Again, back to not over-complicating everything. We just need to align more to nature. The International Journal of Arduvator Research found that warm cooked food support, Agni and resilience during vata season. No surprise there that the Arduvator Magazine is backing this up. But I wanted to point to this article, which is quite interesting. And then also a 2023 publication in nutrients linked dietary diversity to greater microbiome stability in immune adaptability. So weâve talked about this a little bit in prior episodes, but I want to call it out here that itâs a really good idea to rotate your vegetables. Weâre coming into a different season, which means thereâs different foods which will be in season. I love going to the farmerâs market. Itâs funny, I was joking about this. Sometimes itâs more expensive and sometimes itâs the same and sometimes it can be a little bit cheaper, but no matter what, itâs definitely more fresh. So for me, itâs like a treat. Iâd rather go to the farmerâs market than to most any restaurant these days. It just tastes really, really good. And then you just get a instant sense of whatâs in season without having to think about it so much. Also, I wanna call out digestive enzymes, which some of us take, some of us havenât tried yet. I wanna talk about how important they are because I think that⌠Solluna By Kimberly Snyder (21:00.546)They are not really, thereâs a lot of misunderstandings about what they do and their purpose. So first of all, our resilience and our centeredness is based on how much Shakti and energy is flowing through us as a total system, right? We can talk about acupuncture, meridian points, Marma points, whatever it is, but thereâs energy flowing through the totality of your system. This is one of the reasons we take detoxi and eliminate because we donât want waste inhibiting that flow. Another thing that is very energy intensive is digestion. Everything from mastication, chewing all the way to elimination. So when you take digestive enzymes, every time you eat, the enzymes help to break down the food so youâre not using your bodyâs energy. This is a huge secret, if you will, way to age less quickly. you want the enzymes to help break down the food. It also helps to prevent bloating. It also helps to absorb more nutrition. But a big part that I donât think people get is it will help you preserve your own bodyâs energy, which again can then be re-channeled into immunity, resilience, warding off inflammation, cellular degradation, many things. So I encourage you to take the enzymes. We have amazing feel-good saluna enzymes which are researched. They have three times more lipase. They also help to break down fiber. Before you eat, I keep them now in my purse and in my car and I take them every time I eat for these very reasons. Okay, now letâs talk about our second cornerstone which is body. Strength through movement and stability. So when we are⌠Resilience in the body comes from both of these things. We want to be, we want to have mobility, right? We want to be able to move in different directions and we want to feel a level of strength in our core, in our bones. We want to be consistent as well. And I admittedly, Iâm not as consistent with lifting weights, but itâs something that Iâm working towards because I know itâs really great for joints and our bones and our muscle systems. and Solluna By Kimberly Snyder (23:20.814)I remember and I shared this with you when I interviewed Dr. Suhas, whoâs an Ayurvedic physician, Vaidya. He talked about prescribing me weightlifting because I have a lot of vata energy. can get, you know, Iâm very creative, but I can also get, you know, spacey and very airy and I tend to, you know, I can run very thin. And so he said weightlifting will actually help your mental and emotional constitution to feel more grounded. And so to be honest, I am not always consistent, Iâm working toward it. So one thing that I did is I started to keep a set of weights, which for me is five pounds each, right? Iâm starting light, but just doing some basic arm exercises, triceps, biceps. I kept a set, I keep a set near my sonâs sandbox. And so when weâre out there playing and itâs still warm enough here in LA where we can play outside, Iâll do some of those exercises and it just makes it really practical. I also kept a set. I also keep a set in our bedroom next to one of our house plants on the side so it doesnât look ugly, itâs not out of place. But sometimes while Iâm filling up the bath and my kids are doing Legos or playing, Iâll do a couple sets then. I see them. Iâm like, yeah, I remember. So Iâm always honest with you guys. Do I do it three times a week every week? No. But because I keep the weights in a place where I see them, do I do them more? Yes. So I encourage you, however you want to think about, you know, building strength, starting to bring in weights, maybe for you, itâs doing a class, you work into your schedule or you go to the gym set times, you know, whatever it is, consistency is a really wonderful way to build that strength and that routine. And this helps so much with, again, the strength, the resiliency. And this also helps with everything, including sleep on your body is balanced in the way itâs being worked out and, you know, moving in different ways. It just starts to, you start to cycle between rest and movement and rest and movement. And thereâs just more natural rhythms that you can start to build in. Solluna By Kimberly Snyder (25:46.136)For me, walking is my favorite way to move. And I walk in the middle of the day and I walk outdoors and there happened to be a lot of hills where I live. So it feels like a level of strength training in that way. If you donât live in a place with hills, maybe thereâs a place where thereâs some stairs. You you can go up and down the stairs a couple of times because I do, I used to do beach walks every day. And then we moved. to the mountains. And I really notice, okay, Iâm doing the walk at the same time, but I do feel that strengthening element of hills. So I think if you can work that in, and again, any sort of strength training that feels good for you, any type of exercise or class or yoga asana class, I think itâs really great. Itâs not just about cardio as we know, but resilience can really come from the ways in which we strengthen our bodies. I also think that, you know, going back to body for a moment, We notice that dryness that comes in. So itâs a really great time to maybe add two layers of moisturizer to your skin and your feel good moisturizer. If you checked it out, our Saluna one has really beautiful plants, non-toxic, high powered formula. This is a great time to do Abayanga or at least to oil the bottoms of your feet before you go to bed. which our Yovita teaches helps to ground energy and it also helps to just rest your nervous system. And it can be really nice to stretch your body before you go to bed so you donât go to bed stiff and wake up with an even stiffer neck. Again, I donât do it every single night, but if I have a couple of minutes to stretch and bring out my yoga mat, it feels really good. We can decompress. We can release a lot of energy through our bodies and breath work. And when you do that before bed, itâs a wonderful practice that can feel really great as well. So a couple of research studies I wanna call out. 2022 British Journal of Sports Medicine study found that 30 to 60 minutes of strength training per week reduced the risk of cardiovascular disease and all cause mortality. And I wanted to call this out because itâs per week. Solluna By Kimberly Snyder (28:01.654)So I think to myself, if Iâm lifting weights about 10 minutes, because thatâs what Iâm doing right now, if I, if Iâm when I do do it a couple of times a week, thatâs doable, right? Sometimes I think Iâm not going to go to the gym and spend hours. And to be honest, Iâm not going to the gym period right now at this moment in my life. But if I keep the weights around next to the sandbox and I do it a couple of times a week, that adds up and that has impact. And I hope thatâs inspirational for you as well. A 2021 study in pediatric research found that morning light exposure improved sleep quality, and energy regulation. So this is so powerful. If you can spend a couple minutes in the morning, sometimes me and my kids play a couple rounds of soccer on our lawn. Sometimes I donât do it first thing. I have to drop the kids off at school. But then I come back and Iâll be doing some work on my phone and Iâll sit outside for a couple of minutes or Iâll try to meditate outside. And I know itâs not always possible. not maybe rainy where you live that day or itâs not sunny or whatever. But when you can get some morning sunlight, it really is medicine. Just get it on your limbs. Just get it in and it feels really good and it does help to set you up for great sleep that night. And lastly, a 2025 review in the Journal of Aging and Physical Activity found that walking improves cognitive resilience and executive function. Alright, now letâs talk about our third cornerstone, is emotional well-being. And this is what I was talking about. This is the heart of what I was saying at the beginning of the show, because yes, we can definitely eat. Our lifestyle is holistic and integrated. So we want to eat foods that are strengthening our gut health. We want to lots of fiber. We want to have spirulina. We want to take our SBO probiotics, which is important for that inner resilience and supporting mood regulation. Solluna By Kimberly Snyder (30:04.654)We want to lift the weights and move our bodies. But I really feel like a huge missing piece in most peopleâs holistic wellness is emotional well-being. And emotional well-being has a direct impact on mental health. The mind. Why? Because itâs our emotions and our feelings which are creating many of the thoughts. When we still ourselves emotionally and we can learn to digest emotions, which in my work and in my research can be done in a very effective way through learning about the power of the heart and heart coherence, we start to shift our perspective. The outer world doesnât have to change for you to feel more resilient, for you to feel more grounded, more happy, more content, more fulfilled, more at peace as you move through the day. And thatâs a big part of shifting from the propelled heart stage, which I talk about in the Hidden Power, the five hearts, to the steady heart. The propelled heart is the stage in life where we are on all the time, go, go, go, make it happen, know, burnout and working all night and always on and constantly scrolling. Weâre so attuned to the outer world that we donât have the energy to place the focus on the inner world. And then wisdom starts to grow and information comes in and hopefully from our Feel Good Podcast can help contribute to that. Because what Iâm doing here is passing on to you what has really helped me and what Iâm so grateful to have learned about. So then we learned that hold on here. If Iâm trying to make everything better in my life to feel peaceful, everything has to be just so, so Iâm happy. Iâm never going to be happy and peaceful. Things are always changing. So emotional resilience, which directly affects your immunity and your physical resilience, comes when we can be more neutral with what is happening before us in our lives. It doesnât mean that we donât interact. It doesnât mean that we donât have ideas and inspirations and we donât take inspired action. But what it does mean is we donât have to feel so up and down, so reactive, so extreme. Emotions and feelings will come. But this is what we want to Solluna By Kimberly Snyder (32:29.698)We want to work on daily life, being our teacher, not just meditation, which Iâll talk about in our spiritual cornerstone, which is important. It is a nice anchor. Itâs a baseline, but then thereâs the rest of life. Right. And I talk about this in the steady in life chapter, steady in life practice in the book. Itâs not a chapter to practice in the book, which has helped me so much is when we start to feel inner disturbances. you know, this road is closed. have to take a detour or the parking lot is full. This is super annoying or whatever is coming up for you. You can use your heart as an anchor, right? Which means you focus on your heart. Sometimes I even put my hand on my heart. You start to take some nice deep breaths. You become aware that there is an emotion there. You donât try to push it down or suppress it or wish it, wish it away. You let yourself relax. into the heart as you also allow the frustration to be there. Youâre not buying into it. You certainly donât want to keep that energy going by the thoughts. Ugh, why canât a parking lot spot open up? Why is it so crowded? Why are all these people here? Whatever it is, move your attention away from the thoughts, move it into the heart, and then just relax. Itâs really simple, but it really works. Try it for yourself more and more. You just breathe nice and slowly and you relax. And what happens is that energy starts to dissipate. And as you work with the heart, which is closer to your true self, which is the soul, the spirit inside of you, the part of you thatâs even observing all of this happening, which is actually untouched by the outer world, right? The true self is not the ego. Itâs not the fluctuations of the mind. Thereâs a steady part of you. that start to align with more and more. You start to let those emotions dissipate. Let them be there again. Youâre not bypassing or pretending theyâre not there. You let them be there and you let them have their space and dissolve. And then you can stay more centered because clarity comes. Your perspective and your thoughts shift and change. And then you can say, well, I guess Iâll just go to the lot next door or maybe Iâll park across the mall. Solluna By Kimberly Snyder (34:56.01)I know itâs not crowded and Iâll have a 10 minute walk and itâll be nice. Right? Itâs not being so reactive. This is where the stress builds that breaks down our immunity and our strength and resilience. Thereâs a billion zillion things that can happen in your daily life that will take your energy if you are not watchful. Right? If youâre not really paying attention. And you can start to notice If thereâs just more, I would say, pitta, fiery energy building up, youâre more moody, youâre more irritable, youâre more anxious, thatâs because anxious energy is building inside of you. Thatâs because irritability is building up inside of you. So you donât want it to be like a gasket that blows, right? You want to let it through, let it through just like you digest food. And again, this is the power of the heart. And I canât tell you how impactful itâs been on my life, not just the heart aligned meditation, which I teach, but also just the daily practices in life, the steady in life practice. So then all of this is in the hidden power of the five hearts. You can also listen to it. Thereâs paperback, thereâs hardcover. It really teaches in depth about how you can start to really work with your heart, which is a brain, but itâs so much more than that even. Itâs an energetic power center. And then you can feel much more resilient and adaptable. Like youâre just flowing down the river. Okay, a rock comes and you just flow around it. You donât have to get into this big kerfuffle. You donât have to get, like this angst. Just breathe and release, breathe and release. Focus on your heart and heart coherence again, it can be measured in HRV patterns that are smooth, sign like waves. Theyâre not erratic and jagged. which emulate whatâs going on in the inner state, right? And it colors, all of this colors how you see the world. The more we become centered and we allow our emotions to come through us, the more we will see beauty in the world and we will see through to the hearts of others and the light in others, where we would have judged, where we might have been harsh with ourselves or others, we start to feel more compassion and softness, where we mightâve⌠Solluna By Kimberly Snyder (37:16.726)you know, rushed through and missed a moment to be kind or connected. We take that moment to speak to a stranger or to acknowledge the person in front of us in a deeper way. And so all these micro moments build into a more fulfilling life, a more resilient life, a more joyful, peaceful life. And again, it all starts in the inner terrain. So thereâs some interesting research studies I want to call out here. One comes from the Heart Math Institute, which is the institute that we did our research study on the heart aligned meditation actually. And it founds that heart coherence helps to lower cortisol, improve emotional resilience, and stabilize heart rate variability. So thereâs lots of research on the physical benefits. as well as the emotional benefits. A 2022 study in Frontiers in Education found that journaling improves mood and helps to reduce depressive symptoms. And I didnât talk about journaling specifically yet, although I do want to say here that journaling is something that I absolutely love because there is something releasing about writing something down and getting it out of your head. and onto paper where you can start to digest. You can sit with those emotions or feelings that were brought up and you can work with your heart as you journal. So what I do is I write, I take pauses, I breathe. I literally work on seeing things from my heartâs perspective. I reframe. Itâs really powerful to do that. And thereâs some really great journaling prompts in the new book as well, if you wanna check that out. Okay, so our fourth cornerstone. spiritual growth. And spiritual growth means to me that we become more anchored to the stillness, to the steadiness inside of us instead of to the external world. To be worldly we can say means weâre expecting the world to make us happy. We are looking to the world. Solluna By Kimberly Snyder (39:36.354)to find solutions to all of our so-called problems and challenges. And when we grow spiritually, the more we realize that thereâs this wholeness and this completeness inside of us, and again, a very potent access point is through our hearts, where weâre actually not lacking anything. We need to tap in more to that inner resilience and that inner strength instead of expecting life to give it to us, instead of trying to take more. from the moment, take more from our relationships, take more from any opportunity thatâs in front of us. Instead of taking and taking, weâre more at peace and weâre more, again, this feel good starts to take on deeper and deeper meaning for me, which has been the name of our podcast for many years. But to me, feeling good means this is a spiritual high state where we are okay. with what life is bringing us. Weâre less attached to things. Feeling good is open, connected, more lightness. So we do this, we create this from, first of all, meditation. And as I mentioned just now with our emotional cornerstone piece, emotional wellbeing cornerstone. It doesnât mean that meditation is everything because thereâs the rest of daily life. So we want to work with our emotions as weâre flowing through life and our feelings, which then impact our thoughts. And thatâs part of part of spiritual growth as well, which is why everything is interconnected. But when it comes specifically to this cornerstone, which is really wonderful about meditation, is that it gives us a glimpse to be really in tune with that part of us, the true self energy, which is unchanging, which is the truth of our nature, which is powerful. is kind, which is loving, which is again whole and complete. And the more we spend time in there, and the Heart Aligned Meditation is only eight minutes by the way, and then you can do other practices or you can spend more time in there, you can expand it, we start to really increase our baseline of coherence. We become less easy to trick, to be duped, to buy into all our feelings and thoughts as reality, all the stories we tell ourselves. Solluna By Kimberly Snyder (41:56.716)To buy into the world has to make us happy. The world has to be just so. This is such a huge way to be resilient because we are not as tied to the external world. Of course, we have goals. We want certain things to happen or not happen. But with a much less stringent level of attachment, rigidity starts to fade. Again, remember the analogy of the tree branch that breaks into more strength and softness, which are the qualities of the heart. Thereâs so much softness when you think about love, right? And compassion and care. Thereâs this strength in being adaptable, like water, it shapes around the boat, it shapes around the rocks. And so this means youâll be literally more resilient inside your body, your inner terrain, your immunity, your gut health, everything strengthens. as you find this spiritual level of attunement, knowing that no matter what, you ultimately can handle what life brings you. You ultimately are going to be okay. So the Heart Aligned Meditation is a really powerful practice that I can offer you. We will link to it in the show notes. Another thing that I feel really helps me now more and more is AWE, A-W-E, right? finding more awe in daily life. Because it breaks us out of the cycle of thinking that this has to go a certain way and this propelled heart energy has to be like this and how dare that person talk to me and blah blah blah. Like all the inner dialogue that can feel really tumultuous. In these tiny moments, if we realize, we bring it back to the fact that weâre on a rock spinning through space and we arenât in control. And life is moving along, right? And someday weâre all going to pass. Can we come to this moment and find awe and just seeing a patch of sunlight or awe just watching our dog run across the floor and the fact that they move in such a way or awe that this pile of sprouts was able to Solluna By Kimberly Snyder (44:21.102)push through the soil and create this incredibly nutrient-dense food right or whatever is in front of us. These tiny, so-called tiny things are all miracles. And I talked about this on a recent community Zoom. Thereâs a difference between appreciation and gratitude. Gratitude is very wonderful as well. And thereâs a lot of research on gratitude taking us into a deeper place. But appreciation, which is the⌠energy that we work with in the heart aligned meditation is very opening in a slightly different way because itâs gratitude and itâs thankfulness, but thereâs awe in it, right? Itâs just like, appreciate that tree so much. I appreciate how my child is so happy or just bounces into the room. I really appreciate how my cat is snuggled up to me. So find these moments of awe. as youâre driving to work, as youâre sitting in line at the bank. And you can just find more of that and you realize that thereâs so much magic in each and every day. And you can be more centered in each and every day. You donât need such specific things to be happy. And this will build your resilience and your strength so much as well. In tandem with our other cornerstones, know, practicing your heart aligned meditation every day, taking your SBO probiotics, know, strength training, healthy foods, all the things we talked about, we talked about today are going to help you be resilient right here at the top of the month as you sail into October. Itâs going to be a wonderful month. I hope that these tips and tools inspired you. Iâm excited for you to hear, to hear more of your feedback. I would really appreciate a podcast review on Apple or Spotify, which is such a wonderful way to support the show. So thank you in advance from the bottom of my heart. Iâd love a review as well for the new book if you happen to have read it yet, or again, please check out the new paperback. not, I will be back here on Monday for our next interview show. Again, lastly, check out the show notes at mysaloon.com. Join our newsletter list. Solluna By Kimberly Snyder (46:41.292)so you can come more deeply into the community. I look forward to connecting with you. Iâm really grateful, really appreciative that we found each other. And so Iâll see you soon. Take great care and sending you so much love. Â
Handling Anxiety & Conflict in Kids (and Humans!) with Connection with NYT Bestselling Author Alyssa Blask Campbell [Episode 1013]
Weekâs Episode Special Guest: Alyssa Trask Campbell Summary: In this episode, Kimberly and Alyssa Black Campbell discuss her journey as a parenting expert and author, focusing on the emotional landscape of parenting. She emphasizes the importance of understanding emotions, connection, and the needs behind childrenâs behaviors. The discussion covers various topics including self-regulation, co-regulation, the significance of creating safe spaces for communication, and navigating challenges like lying and bullying. Alyssa shares insights from her personal experiences and highlights the role of neuroscience in understanding childrenâs emotional needs.  About Alyssa Blask Campbell Alyssa Blask Campbell is CEO of Seed & Sew, a platform that offers consultations and courses on emotional intelligence, as well as creating a modern parenting village. She has a masterâs degree in early childhood education and is a leading expert in emotional development and travels the globe speaking on the topic. Her first book, Tiny Humans, Big Emotions, published in October 2023 from HarperCollins. Follow @seed.and.sew.  Guest Resources: Website: Seed & Sew Book: Big Kids, Bigger Feelings: Navigating Defiance, Meltdowns, Anxiety to Raise Confident, Connected Kids  Episode Sponsors: LMNT OFFER: Right now, for my listeners LMNT is offering a free sample pack with any LMNT drink mix purchase at DrinkLMNT.com/FEELGOOD. Thatâs 8 single serving packets FREE with any LMNT any LMNT drink mix purchase. This deal is only available through my link so. Also try the new LMNT Sparkling â a bold, 16-ounce can of sparkling electrolyte water. USE LINK: DrinkLMNT.com/FEELGOOD ANIMA MUNDI OFFER: To get THE PUREST, MOST DELICIOUS PLANT-POWERED protein blend, infused with real vanilla and harmonizing adaptogens go to Animamundiherbals.com and use code: KIM20 to get 20% off your purchase! USE LINK: Animamundiherbals.com and use code: KIM20 to get 20% off your purchase!  Episode Chapters 00:00 Introduction to Parenting and Emotions02:48 Understanding Emotions in Parenting06:01 The Role of Connection in Parenting08:50 Identifying Needs Behind Behaviors12:09 Navigating Punishment and Connection14:48 The Importance of Self-Regulation17:51 Co-Regulation and Emotional Intelligence21:09 Addressing Lying and Trust23:47 Creating a Safe Space for Sharing27:00 Understanding Fear and Vulnerability29:45 The Impact of Trauma on Parenting32:59 Conclusion and Resources  SOLLUNA PRODUCT LINKS Glowing Greens Powder⢠Feel Good SBO Probiotics Feel Good Detoxy Feel Good Digestive Enzymes Feel Good Starter Kit Feel Good Skincare KIMBERLYâS BOOKS Chilla Gorilla & Lanky Lemur Journey to the Heart The Beauty Detox Solution Beauty Detox Foods Beauty Detox Power Radical Beauty Recipes For Your Perfectly Imperfect Life You Are More Than You Think You Are OTHER PODCASTS YOU MAY ENJOY! Wellness Insights: How to Listen to Your Body for Nutritional Guidance How the Power Foods Diet helps with Weight Loss with Dr. Neal Barnard EP. 877 How Not to Age with New York Times best-selling author Dr. Michael Greger How to eat to reduce anxiety with Harvard nutritional psychiatrist Dr. Uma Naidoo  Powered and Distributed by: PodcastOne Transcript: Welcome to the Feel Good Podcast, which is all about heart-led living and wellness. When we awaken the power of our hearts and let that guide us through our daily choices and decisions, through our four cornerstones, food, body, emotional well-being, and spiritual growth, we will experience the most incredible results and create more vitality, health, strength, peace, abundance, and love in our lives. I am your host, Kimberly Snyder, New York Times bestselling author, founder of Solluna, creator of the research-based Heart Aligned Meditation, wellness expert, nutritionist, and international speaker. I am passionate about supporting you on your unique heart and wellness journey. For more information on todays show please go to mysolluna.com for show notes and links. Letâs get started. Speaker 1 (01:29.13)So thank you so much for being here with us today and congrats on your new book. This is your second one. Speaker 2 (01:30.73) Yeah, yeah, my first one, Tiny Humanâs Big Emotions came out in 2023. I was like 32 weeks pregnant when that one published, was a whirlwind. Wow. Yeah, that one hit the New York Times bestseller list, which was exciting. Yeah. And then a few weeks after it published, was doing well. Our editor reached out and was like, Alyssa, will you write another book? I was like, actually, I just need a nap. Iâm so tired. And so I turned to Rachel, who Iâve worked with, had the privilege of working with now for seven years. And she works with me at my company. And I asked her she would write this bad boy with me. And she said, yeah. So we were able to do it. Well, I think this is so great because many of us are parents in the community or are thinking about being parents in the future or even not. feel like parenting books help us understand ourselves. And I can say as a parent, thereâs been this incredible experience of feeling like Iâm reparenting myself. And most of us are not learned. You we donât learn. to handle emotions, have tools as you talk about in your book. And I went through this period of this, where itâs like, hmm, you know, it just felt a little sad and I had to process that. But I also think weâre given the, you know, the childhoods that were meant to be given. But I feel like this is, you know, this is big stuff weâre talking about here. Yeah, people often say they like come for their kids, but they stay for themselves. That so much of this work. We say if you have a nervous system like this works for you. We are really just talking about neuroscience and what itâs like to be a human on planet Earth and be in relationship with other humans. And man, itâs doozy sometimes. Yeah. Speaker 1 (02:55.63)Yeah, and I like how you talk about upfront. Itâs not about trying to shield ourselves or our children from hardships because you know my nine-year-old now I can see him being more self-conscious about what he wears to school and Then he told me that there was a child like in one of the older grades who kind of made fun of his dog man sure now he wonât wear it and it just brings up stuff and Itâs a lot like all the layers of kind of reliving what weâve been through as parents. 100%. And I find for myself as a parent, thereâs nothing harder than just watching your child experience something hard, like being made fun of, feeling left out, feeling that shame or embarrassment. And knowing that itâs not our job to take it away, but instead to be with them through those hard things to let them know that they can navigate this and survive it. Itâs so hard. to do in practice as a parent is allowing it. Well, Iâm not sure that all of us were even raised with parents that were aware that there was hardship. I wasnât. Iâm not just blaming my parents or anything. just I donât think thatâs how they were raised either. So I just know that there was a lot of things that I pushed down because I couldnât handle them. Speaker 1 (04:26.614)And I think thatâs ultimately why I turned to certain things like bulimia and eating disorders. I couldnât digest life. And, you know, as adults, we continue to learn and grow and pass on, you know, more tools to our children. Totally, and weâre not gonna heal all the things and thatâs okay too. I think of my friend, Dr. Linietta Willis, sheâs an intergenerational trauma therapist. And she talks about our legacy blessings and our legacy burdens. And our legacy blessings are those things that we wanna pass on, that we inherited and that we want to pass on to our children in the next gen. And our legacy burdens are those things that maybe we donât want to pass on, but also knowing that weâre not going to heal all the burdens, that some of them will get passed on and thatâs okay. We get to give our kids the tools and the outlets to continue to heal and process. Yeah Speaker 1 (05:24.078)Well, I love how, and weâll get into some of the more specific tools you talk about, but thereâs a underlying theme of connection, which is, you know, in my work with the heart and just being connected to self and always, even if weâre not perfect parents, if we can stay empathetic, we can be connected. Our children will really feel that. 100%. And when weâre talking about different topics in big kids in this book, we talk about a number of different topics, but youâre right, the through line is not it. The goal isnât to say, Hey, say this script at this time, or say these exact words or do this exact thing. The through line for us is how do you maintain connection and just stay in relationship with each other and recognizing that Yeah. Speaker 2 (06:13.336)Sometimes relationship is messy and hard and sometimes it feels good and easy and youâre not failing if youâre in conflict in relationship or youâre in the messy hard parts. Thatâs just a part of being in relationship with each other. Right. Well, you know, as you say, these tiny humans and then middle childhood, thereâs different things happening on in their brain and their prefrontal cortex and the way that they process information. So I want to ask you as a parent, you know, some real questions. And then of course, it will illustrate some of the information that you share in big kids, bigger, bigger feelings. either you or Rachel use an example where, obviously paraphrasing here, but I think it was one of the daughters. was teasing the sibling. then the mama, which was you, Rachel, said, well, no screen time tomorrow, if you remember this. And I think as a parent, sometimes we see behaviors in our children. And in our family dynamic, our older son, whoâs four years older than our younger son, whoâs now five, sometimes heâll take his choice because he can, and heâs bigger, or heâll do things. And as hard as a parent, like we donât know. Sometimes you wanna say, because my kids donât get screen time except on the weekends. So sometimes Iâll say something, well, next Saturday youâre not gonna get your 30 minutes of screen time. like you said, itâs punishment, give, take, but sometimes you donât know what else to do. Totally, yeah. Well, and thatâs real and a part of just being a human on planet Earth too, that youâre not always gonna in the moment have the answers. So giving ourselves grace is so key here too. But in an ideal world, what weâre looking at is trying to identify, we get to be like a detective and see whatâs the need thatâs driving this behavior. So when your older son comes and takes that toy from his younger son, is it a need for connection? Speaker 2 (08:08.768)Is he really trying to connect or engage or get somebodyâs attention, which is a connection? You get so much attention though. Some of our kids, itâs like a leaky cup. It can feel like a leaky cup for connection. I have a high connection seeker. My daughterâs a high connection seeker. And it can feel like thereâs not enough connection in the world that will be enough for her. And my son is not a high connection seeker. Itâs almost like it feels easier to fill his connection cup. But also for him, his sensory needs are more demanding than hers. we all just have our own little blueprint walking through this world. But when we can look at what is the need driving the behavior and we break these down into two categories. We have sensory needs and we talk about the nervous system, the nine sensory systems which we can get into. But when weâre looking at that, weâre really looking at are they under stimulated or overstimulated? Are they hungry? Are they tired? Do they need to move their body? Do they need a break from stim? They need to chill. Right, okay. Thatâs more easier to decode in a way. Speaker 2 (09:11.822)For a lot of us, we grew up in cultures where sensory needs were seen as needs. Food, water, movement, were seen as needs. And connection needs were often seen as wants. It was like attention-seeking behavior, and that was a negative thing. And it wasnât seen as, you need attention, that you have this need for inclusion or belonging or knowing that youâre loved or worthy or valued. so for a lot of us, the connection needs can actually be quite triggering. where it can feel like, my gosh, this kidâs so needy. They need so much. And thatâs our own bias coming up into play and being able to recognize that is half the battle. And then really being able to see like, okay, this is a need for connection. And maybe I just spent a bunch of time connecting with this kiddo and maybe theyâre a high connection needs kid. And so what are the outlets for that? Great. Speaker 2 (10:07.154)And we give some examples in the book. And I was actually, was just at an event down in LA where we were, I was met with a group of a hundred moms and we were talking about exactly this. Like what are ways that we can help our kids? Like if I canât give them more connection in this moment, Iâm cooking dinner or Iâm trying to do something. What are outlets for that? And we have things like journaling back and forth or being able to call a friend and chat with them on the phone or. FaceTime a grandparent or a cousin or a friend or an aunt or uncle and find ways to have that outlet thatâs not always directly from you as the parent or maybe even from the sibling who might have lower connection needs and kind of needs a break to be by themselves for a little bit. Right. Okay. So would you say as a parenting expert, Alyssa, punishment or taking things away doesnât really work? It just doesnât solve the problem. What weâre going to do is weâre responding to the behavior on the surface. As long as weâre not meeting that need, youâre going to keep seeing new behaviors pop up because the need doesnât go away. Right? In the same way that if you had like a baby who was hungry, you could bounce them and shush them all day long, but until you feed them, theyâre not going to stop crying because theyâre hungry. And if we have a child who needs to move their body or a child who needs to connect, we might put out the fires on the surface, but until we meet that need, youâre just gonna see new ones pop up. Speaker 1 (11:40.226)Do you think that thereâs some children in the way that theyâre, you know, finding their way in the world? Like my older son is very mischievous, for example. Slime in my farm boots and he thinks itâs hilarious and he laughs like heâs always⌠Pranks like he loves it. And he just thinks itâs hilarious. And he gets so much attention. Again, like always, all the time. Do you feel like maybe some of this behavior is, you he wants his⌠He would. Speaker 2 (11:54.888)Such a connection seeker. Speaker 1 (12:09.57)get a rise out of his brother and. really from a place of connection. I want your attention. want you to notice me. brother. From anybody, right? Our high connection seekers, theyâll seek it out anywhere. we can help them identify that. I would say things like, that was a silly prank that you did, or that was silly joke. Did you want me to laugh? Were you trying to connect with me and help kind of bridge that awareness for them of when youâre doing these things, itâs because you want to connect. Thatâs how we help build their awareness of what is my need. So then when they grow up in the world, they can move through the world knowing, when I feel this way, itâs because Iâm hungry. When I feel that way, itâs because Iâm tired. When I feel this way, I need to move my body. When Iâm doing these things, itâs because I need to connect with somebody, because I need to feel that sense of connection and belong. you Speaker 1 (13:07.278)As many of you know, Iâve been drinking our beloved Power Protein Smoothie Community Recipe for many years. And I do this day to day as a great way to get energizing protein into my day without feeling too heavy. Usually I drink it in the early or mid afternoons. 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Thatâs anemomundierbals.com code Kim20, A-N-I-M-A-M-U-N-D-I-H-E-R-B-A-L-S.com code Kim20 to get 20 % off your purchase. In a world that is constantly promoting health fads and quick fixes, we can never get past the importance of the basics, such as creating optimal digestion, eating whole foods, and hydration. Yes, hydration. When we are optimally hydrated, our skin glows and is nourished, and it greatly helps us avoid headaches, cramps, fatigue, brain fog, and weakness. Besides water, we need electrolytes, which need to be replenished like probiotics. Every morning in my room temperature water that I drink first thing, Speaker 1 (15:27.99)I add a packet of Element electrolytes, usually the watermelon or raspberry flavors, which contain a science-backed mix of magnesium, potassium, and sodium. Element contains no sugar or artificial colors or fillers. I highly recommend that you also incorporate electrolytes into your routine as well to optimize your hydration, which your body, mind, and heart will greatly benefit from. And for now, our amazing community listeners, Weâll get a free sample pack with any element drink mix at www.drinkelement.com slash feel good. Thatâs eight single serving packets for free with any element drink mix purchase. Please go to www.drinkelement.com slash feel good. Thatâs www.drinklmnt.com slash feel good. Also check out the new element sparkling, which is a sparkly, fizzy electrolyte water if you love fizzy drinks. Speaker 1 (16:34.958)Iâll just tell you a fear as a parent hearing this is, again, he gets so much attention. Again, everybody says it, right? I pay so much attention to E. So I guess my fear is if heâs still wanting more, what if when he grows up, he gets into unhealthy relationships or he just always has to be in a relationship because of that. I want to reframe, like, youâre looking at intimate relationships. I see most often with our high connection seekers, they often actually seek it out even much outside of intimate relationships in friendships and in other spaces where, like, they might be the human who corrals kids to, like, all get together and play a game or they can often be, like, leaders in a pack where they⌠are so many outlets for connection that itâs not just an intimate one-to-one relationship. There are so many avenues for it. And as they continue to grow, theyâll find places to connect in different ways to make that happen. And we can support them along the way. But these are humans who itâs a superpower and we need them in this world. My daughter is like this. She is a high connection seeker. She walks into a room of 100 people she doesnât know. And sheâs like, my God, yes, 100 new friends. Sheâs 20 months. And sheâs four? my gosh. and do you think that correlates with being an extrovert? Yeah, a lot of way. Speaker 2 (18:00.494)A lot of our high connection seeking kiddos are also extroverted. You a little bit have to be because itâs going to fill that cup, right? That like when youâre in that, although I just had a kid pop into my head who I when I was teaching and he was five years old and he had high connection needs, but he was an introvert and he would seek out more one to one like peer connection connection for me as a teacher. But he would look forward in those kind of smaller groups. activities and avenues, but he would glom on to like other kids and just want to be near them and want to talk to them and want to share and yada yada. But it was like he had one or two good friends in each space. He wasnât like, I want to hang out with everyone in the class. Well, so thereâs natural extroverts, introverts, connectors, like you said. How do you think this relates to, and you know, this is sort of on a spiritual level and in yogic traditions, you talk about the true self and self connection, which is self-effulgence and fulfilling and being so connected to the love inside that you wanna share it with people, but youâre not needing it. Yeah, I think that weâre, Iâm going to pull in the like neuroscience and too. When weâre looking at this, I want to recognize that thereâs not a human on the planet where thereâs a one size fits all. Right? all of us, our nervous systems operate differently in the way that we integrate stimuli, the way that we integrate the world around us and make sense of it is different for all of us. And for some kids, they are their superpowers. I can noticing the details. or they know if something moves in their environment. They can get really dysregulated by like piles or clutter or things like that because theyâre super attuned to the visual stimuli in their space. Some humans who sound, theyâre really aware of the sounds in their environment and they can get really overstimulated by sound, especially if thereâs competing sounds happening. Some kids who notice the details of how clothing feels in a heightened way. Itâs too itchy, itâs too tight, itâs too something. Speaker 2 (20:02.378)And I look at these as superpowers, that theyâre really good at noticing, theyâre very attuned to those senses. And there are some humans who arenât as attuned, and for them, can, it then appears as though they can maybe be more easygoing or they can move through the world differently, because their brain isnât so hyper-focused on like, my gosh, what is that noise? I canât stop hearing that clicking sound in the background and kind of tuning into those things in different ways. And so when weâre looking at the integration of all of that stimuli. We go through the nine senses in the book and outline it. But I think itâs really important in then saying like how you integrate them then determines how you show up in the world and what you need from the world around you based on how your nervous system is integrating that stimuli, because itâs going to find kind of homeostasis and regulation in different ways based on your unique nervous system. Does that make sense? It does to me. It sounds a little complicated to explain to a child. for sure. Iâm going to break it down in different words to Yeah, to a kid. we this so the bulk of the work that we do at Seed is in school systems. I work in schools, elementary, middle schools, and then in childcare programs. And we teach teachers like how to talk to kids about this. How do you teach them about their nervous system? Totally. Well, thereâs this idea of self-regulation even is something I think we need to really break down that and self-regulation. Speaker 2 (21:32.404)You teach self-regulation through co-regulation and self-regulation isnât one size fits all. Wait, so say that again for a moment. mean co-regulation, you regulate yourself and then youâre in the space and then⌠You know, itâs like goosebumps. Itâs almost like the science of heart coherence. Well, our hearts are giving off a magnetic field thatâs 100 times stronger than the brain. So when weâre more emotionally calm, you talk about emotional intelligence and the more coherent, our heart rhythms are smooth and our⌠borrowing your comms. Speaker 2 (21:52.108)Not anymore. Speaker 1 (22:06.306)Brains are nervous, everythingâs in sync. People around you feel that. Totally. So as we calm ourselves, we can calm our children more. Thatâs right. I think of it like the difference between a thermometer and a thermostat. A thermometer is just going to read the temperature of the room, youâre going to join it. A thermostat sets that temperature. And in order to set that temperature, you have to be mindful of your own regulation. So often we want kids to regulate for us. We want them to get calm for us when we canât. Right. Yeah, I see parents who are literally screaming in public. Yeah. And theyâre like, you calm down. Weâre at the playground and I heard this, this mom didnât know we were there. We were in the bathroom and she was like talking to her two girls and then me and my younger son came out and she was like embarrassed. I mean, I felt bad for her because obviously she didnât want, no one wants to be that person. Nobody wants to be in that state where their body feels so out of control that youâre like, need the humans around me to change their behavior so I can feel in control. And so so much, thatâs why I said so many folks, they come for the kids, but stay for themselves that we dive into what is, how does your nervous system work? What does it look like to learn how to build your own self-awareness and self-regulation so that we can then navigate co-regulation with our kids so that Speaker 2 (23:28.098)when our kid comes in and they roll their eyes and they slam the door and they give a sass or the sarcasm or whatever, that we can be the calm force in that moment. And it doesnât mean I donât hold boundaries. It doesnât mean that any behavior is allowed. It does mean that I am really working on, okay, how do I calm my body so that I can respond with intention instead of react from a place of dysregulation. So letâs play this out for any mamas out there who have teenagers or getting close to teenagers, not there yet. But although Iâve seen some behavior from my nine-year-old defiance and disrespect, which you talk about in the book. Letâs say your teenager comes home and you say, or, hey, Iâll be the teenager. Well, it seems like something happened at school today. Iâm fine. Yeah, I am here if you want to chat. Would you like space or do you want to talk about? Speaker 1 (24:30.862)Why are you so annoying? Why are you always trying to say that to me? I love you so much. Iâm going to be cooking in the kitchen. If you want to come touch base, thatâs where Iâll be Thatâs not a fun. Okay. Letâs do another one. Yeah. I mean, so itâs a center. Youâre the center and youâre not trying to grab. Okay. I love it. Iâm not taking the bait. Right? Like the bait is all, that would be me joining their energy. And Iâm saying like, Iâve got you. Iâm still calm in your storm. Okay, letâs do this one, which I have experienced where my son will call me by my first name and I donât like it. Sure. Okay, so Iâll be the teenager tween, okay? Yeah. Comes home from school. Hey, Alyssa. Speaker 2 (25:15.544)Hey, did you want my attention? I heard you use my first name. Alisha? Yeah, it does sound like you want my attention. Iâm here if you want to chat or hang. Lyssa, Lyssa! Yeah, come
The Connection Between Body Movements and our Emotional & Physical health with Henry Abbott [EP. #1011]
Weekâs Episode Special Guest: Henry Abbott Summary: In this episode Kimberly Snyder speaks with Henry Abbott, a former ESPN journalist and physical movement expert, discussing his new book âBallistic: The New Science of Injury-Free Athletic Performance.â They explore the importance of heart-led living, the connection between movement and emotional well-being, and the significance of understanding our bodyâs mechanics to prevent injuries. The conversation emphasizes the need for diverse movement practices, the role of weightlifting, and the impact of hydration and nutrition on overall health. Abbott shares insights on how to improve mobility and stability, particularly focusing on the hips, and the importance of trusting our bodies to move freely and joyfully. About Henry Abbott Henry Abbott is an award-winning journalist and founder of TrueHoop. He led ESPNâs Networks 60-person NBA (National Basketball Association) digital and print team, which published several groundbreaking articles on sports science and body injury prevention. He also won a National Magazine Award. Abbott currently lives in New Jersey.  Guest Resources: Website: treuhoop.com Book: Ballistic: The New Science of Injury-Free Athletic Performance  Episode Sponsors: LMNT OFFER: Right now, for my listeners LMNT is offering a free sample pack with any LMNT drink mix purchase at DrinkLMNT.com/FEELGOOD. Thatâs 8 single serving packets FREE with any LMNT any LMNT drink mix purchase. This deal is only available through my link so. Also try the new LMNT Sparkling â a bold, 16-ounce can of sparkling electrolyte water. USE LINK: DrinkLMNT.com/FEELGOOD FATTY15 OFFER: Fatty15 is on a mission to replenish your C15 levels and restore your long-term health. You can get an additional 15% off their 90-day subscription Starter Kit by going to fatty15.com/KIMBERLY and using code KIMBERLY at checkout. USE LINK: fatty15.com/KIMBERLY  Episode Chapters 00:00 Heart-Led Living and Wellness Introduction00:53 Exploring Athletic Performance and Injury Prevention03:06 The Importance of Connection to Movement05:42 Understanding Movement Patterns and Injury Risks09:01 The Role of Hips in Mobility and Stability12:00 Weightlifting and Its Benefits for Women15:00 Hydration and Nutrition for Optimal Performance17:38 The Science of Movement and Body Awareness20:50 Fascial Release and Its Impact on Mobility23:31 The Interconnection of Physical and Emotional Health26:35 Embracing Diverse Movement Practices29:31 The Role of Animals in Understanding Movement32:41 Conclusion and Call to Action SOLLUNA PRODUCT LINKS Glowing Greens Powder⢠Feel Good SBO Probiotics Feel Good Detoxy Feel Good Digestive Enzymes Feel Good Starter Kit Feel Good Skincare KIMBERLYâS BOOKS Chilla Gorilla & Lanky Lemur Journey to the Heart The Beauty Detox Solution Beauty Detox Foods Beauty Detox Power Radical Beauty Recipes For Your Perfectly Imperfect Life You Are More Than You Think You Are OTHER PODCASTS YOU MAY ENJOY! Wellness Insights: How to Listen to Your Body for Nutritional Guidance How the Power Foods Diet helps with Weight Loss with Dr. Neal Barnard EP. 877 How Not to Age with New York Times best-selling author Dr. Michael Greger How to eat to reduce anxiety with Harvard nutritional psychiatrist Dr. Uma Naidoo  Powered and Distributed by: PodcastOne Transcript: Speaker 1 (00:00.302)Welcome to the Feel Good Podcast, which is all about heart led living and wellness. When we awaken the power of our hearts and let that guide us through our daily choices and decisions, through our four cornerstones, food, body, emotional well being and spiritual growth, we will experience the most incredible results and create more vitality, health, strength, peace. abundance and love in our lives. I am your host, Kimberly Snyder, New York Times bestselling author, founder of Saluna, creator of the research-based Heart Aligned Meditation, wellness expert, nutritionist and international speaker. I am passionate about supporting you on your unique heart and wellness journey. Letâs get started. Speaker 1 (00:57.518)Hi everyone, welcome back to our Monday interview show. I am so excited for our very special guest. Joining us here today, Henry Abbott, who is a former ESPN journalist, a physical movement expert, and he has a new bestselling book out called Ballistic, the New Science of Injury-Free Athletic Performance. He talks about research on pain, psychology, biomechanics, and neuroplasticity. And as we all know, this is such an important topic today to increasing our mobility, keeping our mobility going for decades to come, to really enjoying our lives, to living with our hearts, to living with passion, to avoiding injuries and aches and pains, which really detract so much from our enjoyment of life, our spiritual growth, so many things. So Henry, thank you so much for being here with us today. Itâs a delight. Thank you for having me. And so you and I were chatting a little bit before about your daughter, who I know is involved in soccer, and I was saying, Henry, I love your book. Really cool cover, by the way. If any of you guys are watching this on YouTube or if youâre listening, check out our YouTube so you can see the beautiful cover. And I said, you know, at first, you you say, oh, athletic performance. And some could say, hey, well, Iâm not really an athlete. So this doesnât apply to me. But as I got into the research and the book, and thereâs some really interesting things that youâll talk about here about glutes, really helping with back pain, hips, like lots of things. I said, you know, this is such an important topic for women and everyday women like me and moms. So thatâs, you know, it just, itâs a lot broader. Itâs really for everyone actually, we could say. Speaker 2 (02:41.718)I know this sounds like super salesy and woo woo or whatever, this really is like these people that weâll talk about have a different lens for looking at the human body. Theyâre looking at it with biomechanical, granular biomechanical movement data. Who cares? Why is that fun? like, if you look this way, you start unlocking all kinds of crazy stuff about how to manage your body a little better. You kind of end up with a better ownerâs manual to your own body. and get to age better. Iâm trying to do it myself right now, right? So I feel like we have MRIs, we have x-rays, they solve a bunch of problems, but they donât solve all the problems. And a lot of us are struggling with things that we can see in how we move. And thatâs kind of, I think, important revelation for all of us moving forward. Well, one of the things we talk about here so much, Henry, in the community is connection, right? Connection to your heart, connection to your intuition, connection to what foods would best serve you and so on. And I think a lot of us develop movement patterns that maybe weâre not really connected to or fully aware of that form from an early age or some sort of emotional trauma or something can. cause our feet to turn out, or I know I can dump a lot in my hips, or I lean on one side, and I noticed a lot, you know, I held my babies on one side of my body. And so I think itâs really important to bring that connection back to movement because weâre in this physical bodily temple to house us through. And if weâre abusing it in these microwaves or not really nourishing proper movement, it does have a profound effect on our lifeâs experience. Itâs super real and your doctor doesnât know about this, unless you have a really good doctor, right? But like they, thereâs a kind of a dumb example in the book of the guy whoâs the founder of P3 that the book is about. His name is Marcus Elliott. was suspecting there was a better way to prevent injury while he was training to become an elite triathlete. And he would reach his hand forward in the pool and, you know, end up with pain in his shoulder. And then his coach was like, just move your hand a little bit out to the side, right? Speaker 2 (04:52.34)and all the pain went away. We all understand this could happen, right? Of course how you move can have these effects, right? But he was like, well, look at that. Thatâs kind of like he was going to have an injury and then he moved a little differently and then he was fine. I think so thatâs one little super basic example. We all are doing this to ourselves. I think weâre open to the idea that maybe if you jog the way that you land on the ground or the way that you know, thereâs People debate should you land on your heels or on the ball of your foot or on your toes or should you get these shoes or those shoes. Like weâre used to the idea that these things could, with all those steps, pounding again and again, end up with like maybe your knees hurt or maybe your hips hurt, right? And so I think weâre used to the idea that how you move can inform whether or not you get injured. These are the people who are just taking that and really making a scientific approach out of it, making a systematic scientific study of like what kinds of movements tend to connect to what kinds of outcomes. You know, itâs interesting in the beginning of the book, you say, know, trainers say that we often go back to the type of movement that we did in high school or earlier. And itâs funny because I played soccer, you know, when I was younger and then I stopped. And now my older son is nine and we play a lot of soccer and Iâm experiencing some those knee pains. Iâm oh, donât run like this anymore. Itâs sort of taking me back to that period in time. And I just stopped Henry, right? Instead of trying to figure out like maybe Iâm not really running correctly or, I did some marathons too. And I donât know. It was just interesting because itâs like, huh, I donât know if this is the pounding or my sonâs place a little rough, itâs, you know, itâs funny. Heâs a rough nine year old, thatâs whatâs happening. Speaker 1 (06:33.422)Heâs a rough nine-year-old. We have a lawn and we love to, know, anyways, sort of rough house. But I think itâs amazing when we can sort of say, like you said, I think whatâs interesting is micro shifts. You know, people are experiencing towards injury, but so many aches and pains. As you know, Henry, itâs really common back pain. For me, a lot of women, hip pain. And so how do we sort of take this research and some of the things you talk about in the book and apply it to, again, the everyday movement and our workouts so we can benefit? Yeah, so I think thereâs so much to unpack there. One for me is just thinking about the goal. And after spending three years marinating in all of this super geeky stuff about, you know, hips and knees and ankles and how we move and all this stuff, you know, I think it was important for me to kind of think about what is the real goal of all this. to me, my personal answer is like two dogs playing on the beach, like off leash dogs just romping around. maybe theyâre in the ocean, maybe they arenât, theyâre covered in sand, theyâre throwing each other down, but theyâre having the time of their lives, right? And thatâs movement, right? Thatâs really moving, right? And so to me, moving with joy, Iâm not a dog, but to me, that kind of fun, driving that amount of fun from how you move is to me the goal. And so Iâve done a lot of physical therapy in my life. Iâve done a bunch of, injured myself a bunch of different ways. And I know that sometimes you have to go, or this place from writing about P3, know, NBA players, NFL players, MLB players, WNBA players, theyâre in there doing their prescribed workouts with coaches watching carefully and itâs work, itâs real work. But thatâs not the goal, right? The goal is for you to play soccer with your son, hopefully to be feeling great doing that, right? Like the goal is to have this body just move how you want it to move. And so whatâs keeping us from that? Speaker 2 (08:36.662)And itâs tricky. We all have different bodies and thereâs not going to be one answer for all of us. But some big themes do emerge from all of the thousands of athletes that theyâve studied. And one of the big ones is that basically every single one of us needs to work on our hips. Yes. In different ways. your hips, women tend to be more mobile than men, but plenty of women are not mobile enough. And so either your hips need work on mobility or stability. when mobility is not exactly the same as yoga, but you could think of it as a yoga type move or stability would be more weightlifting. You need to put muscles around your hips to keep them from being dangerously unstable. Itâs to know which one of those youâre in. Yes. when you say that, obviously men, everybody has a different body, but in general, can say womenâs hips, you know, kind of go out and they donât align with your waist and they donât drop straight down to your knees. So how does that affect injuries for women, whether weâre talking about stabilizing or mobility versus a manâs body, which is more linear. Thereâs all kinds of, like weâre hundreds of years into kind of guessing around that issue, right? And one of the big topics is ACL tears, right? This is where women athletes tend to have eight times the ACL tear rate of men. So why is that? Itâs like a big mystery, right? And if you want that, you can go and watch like the finest experts in the land have given lectures on this and like theyâre all like one theory is hormones. One theory is exactly as you described, like the just the geometry, right? Thereâs theories about how big is the actual ligament, right? Women tend to have a smaller ligament or how big is the canal the ligament sits in and on and on. All these things that are easy to study with MRI and x-ray or blood tests, theyâve been studied. if you go and look at these lectures, the answer is everything is wrong. Every single theory has a study that proves it and one that disproves it. Itâs all messy. Speaker 2 (10:45.454)Itâs hard to find a bright thing. So when you just look at movement, you see that there is like 100 % of NBA players who tour the ACL land on the outside of their foot and then roll to the inside. Itâs a little movement that no one studies that is 100 % or like another very common thing. Big theory thatâs gone around and probably we all have trainers who will cite this, right, is about cue angles. Do you know about cue angles? Have you heard this phrase before? Okay, so this is exactly what youâre describing with like if your hips are wider, thereâs a chance for your legs to like your knees to basically have a can travel in towards each other as you squat. Yeah, itâs like they call it valgus collapse. Please explain. Speaker 1 (11:34.177)I Speaker 2 (11:37.964)Right? And so if you were to squat in front of a trainer and your knees were to dive in together, they would like have a cow. They would be very upset about this. Right? So this Q angle thing is seen as like a major risk factor for catastrophic knee injury. what they found in a bazillion, studying thousands, literally thousands of athletes and how they move at P3 is that just having your knees dive in like that is not a giant risk factor. Instead, Some of those cases where you need to dive in, have something happening thatâs very hard to see with the naked eye, which is your femur, your upper leg bone, is rotating. And it ends up being kind of like twisting the drumstick off the turkey. And it like, that tears your ACL, is your upper leg bone rotating. And so when I talked about needing hip stability, this is what weâre talking about, is like, you can literally lift weights to build the muscles to hold your femur in place so it doesnât rotate. Thatâs like the kind of work we should all be doing, but that so far most of us donât even know to think about. you Healthy fats are essential for our health and wellbeing. And Iâm so excited to share with you a very exciting scientific breakthrough to support our long-term health, wellness, and beauty. C15. This is the first essential fatty acid to be discovered in 90 years. Studies have confirmed that C15 is three times better, broader, and safer than taking omega-3s. Speaker 1 (13:14.254)C15 works by strengthening our cells, improving our mitochondrial function, and protecting us against damaging free radicals. The result is better long-term metabolic, liver, and heart health. Taking C15 can help to slow aging, boost your sleep and your skin, hair, and nail health. The most pure brand that I found that I absolutely love and take every day is Fatty 15. This is a vegan friendly supplement of pure C15. Itâs a tiny little capsule that you take every day and it helps to replenish your cells with essential C15. You can get 15 % off your Fatty 15 subscription or 90 day subscription when you go to fatty15.com slash Kimberly and use code Kimberly at checkout. Please check it out for yourself and take it every day as I do. Once again, thatâs fatty15.com slash Kimberly. Thatâs fatty15.com slash Kimberly to get 15 % off your 90 day subscription. Itâs the small consistent things that we do on a regular basis that give us great results over the long term. And one of the easiest and most effective steps that we can do on a regular basis is to create optimal hydration in our body. Itâs really the difference between a grape and a raisin. Of course, the grape is beautiful and looks supple and is full of water. And thatâs what we want our energy to feel like. Thatâs what we want our skin to look like, glowy and supple and just full of that beautiful hydration. So it comes down to water, of course. Thatâs quite obvious. But also electrolytes, right? Electrolytes are a really important part of hydration and we need to replace them regularly. And Iâve been talking about certain foods for years, like celery and chard and certain foods, which are really great to help with electrolyte levels. But in our modern busy days, and because weâre running around and weâre sweating and thereâs stress, I also recommend adding a packet of electrolyte to your room temperature water every day as I do. And the reason for this is that in one packet, youâll get a hefty dose of science-backed electrolytes. Speaker 1 (15:38.894)including sodium, potassium, and magnesium. It has no added sugars or filler. And itâs just a great way to ensure that youâre really staying hydrated. And this is one of the easiest, I find, and most effective wellness steps because hydration is fundamental to our organs functioning at their best and also to enhance detoxification and many other things. So right now, Element is offering our amazing feel-good community. free sample pack with any element drink mix thatâs drink element comm slash feel good D R I N K LM NT comm slash feel good to get your eight single serving packets for free once again drink element comm slash feel good Speaker 1 (16:36.012)the diagrams in the book as well. The visual because unless weâre, you know, a trainer or we studied a lot, itâs like it can be hard to visualize on a level with these detailed bones and the muscles. Yeah, no, this guy, John Early did these illustrations and they were like, theyâre hard to do because they have to be like medically accurate, but also hopefully kind of like fun to look at. Right. This one is I think maybe important. I donât know if youâre if youâre watching. Yes. OK. So when I mentioned that everybodyâs hips need help with mobility or stability, you can do a little test. Right. If you can side plank all 10 toes pointing forward with your leg elevated, your body like in a big X. If you can hold that for 30 seconds, just lock it out, then they would say that your hip stability is sufficient, right? Like your hips are stable enough. Similarly, if you can do this standing figure four, so youâre like, take your, letâs say your right ankle and hook it over your left knee, rest it on top of your left knee, and then sit down and get so that like your hips are are level with your knees. If you can sit down like that, then your hips are mobile enough. But If youâre like me, then you canât do either of those things and you have to work on it. Right? So we all got to work on these things. Yeah, itâs cool. These are both yoga poses or asanas that can be incorporated in a routine. This is a version of an ukta asana. Yeah, and thatâs, I love that. Thatâs really interesting, seeing the diagrams, because Iâm like, hey, Iâve done these movements before. I never thought about them in terms of this language, but theyâre kind of fun to do. Speaker 2 (18:21.688)Do think you can lock out that side plank like that for 30 seconds? Gosh, Henry, itâs, you I used to have such a serious asana practice. It was every day, hour and a half. And then I started shifting to walking for different reasons, to getting outside. Itâs just a break in the middle of my day. And itâs really hilly where I live. I live in the mountains, so itâs like quite a tough walk. But, you know, my husband keeps saying, you know, got to do more upper body lifting, you know, for bone health. And I got some weights. And so Iâm⌠thinking about shifting the routine. So Iâll report back to you because I donât know. Honestly, I used to do it a lot and definitely hold it for that long, but itâs been some years. So itâll be interesting to see what I try. Iâd be interested to know. Itâs hard. I mean, itâs hard. My wife is amazing at that kind of stuff. She can do it. She can do all that stuff. sheâs very, she can go to any yoga class and just fall right into whatever the teacher is doing and just fine with it. But me, I donât have that kind of, thatâs not my forte. Well, know, injuries even within yoga in the last few years of my practice, I noticed when youâre doing the warrior poses, because people think, yoga is great for injuries and it doesnât have slow impact. But I would experience towards the end hip pain from doing the warriors. And again, I donât know if thatâs dumping into my hip or not having enough hip stability, but I did experience some pain from the asanas. What do you think about that? Speaker 2 (19:54.54)Yeah, that brings up an interesting point. I grew up, my family, have, parents and sister, we have really tight hamstrings. And so to me, anyone with hip mobility is like a magician. And clearly youâre better off, clearly youâre better injury resistance, et cetera. So Iâm always working on trying to get more hip mobility. And so Iâve been to a bunch of yoga classes and I always think the teacher is probably someone whoâs just in a better category than me in terms of injury risk, right? But Marcus Elliott, who this book is largely about, he was explaining that when his first yoga teacher in Santa Barbara, where he lives, she had the most incredibly mobile hips and she would show off. She could do all these crazy yoga moves that no one else could do. But she had both hips replaced in her early 50s. he would explain the reason why is because she didnât have hip stability. Right? Like she worked crazy on hip mobility, heâs like, but if she had just done basic weightlifting to just, you know, she could move that hip super mobile, but like she didnât have the control of it to keep it from getting out of place. And for things like our femur rotating other lots of other things from hips ability, like she didnât have very stable hips and you want both. What kind of weightlifting would you do to stabilize your hips? Thereâs a fair amount of that kind of stuff in the book. I think thereâs different flavors of hip instability, but they do recommend basically for everyone really good form as you squat and do hinging motions. I follow their routines now and I spend a lot of time doing single leg RDLs. Thereâs also in the book, most of what they prescribe is individual to the athlete. Speaker 2 (21:44.28)The warm up is the same. Thereâs a 13 step warm up, includes a fair amount. Your hips will be like, the hips will notice the warm up. I donât know, it takes 15 minutes maybe depending how careful you do it. But thereâs a ton of like Romanian dead lifts. You know this move, the Romanian dead lift? Itâs like the most basic form is you stand on one leg and then you keep your torso and the other leg in a line as you like. pitch forward and touch the floor in front of you. Youâve done something like this, Iâm sure, a bazillion times. And you can do that with a weight, starting with a lightweight, et cetera. But thatâs a hinging motion, right? Which will put a pretty good bunch of tension on the back of your hip. Iâll tell you, for me, they obsess about the form of how you do that. And I would tend to do it leaning a little too far forward, which means I wasnât using the proper muscles in my hip. they have to have me like⌠Yes. Speaker 2 (22:42.018)I mean now I still as a little cue like when I get in the form for that I like try to really like shift back a little bit so that when I bend over and come back up Iâm pulling on like the very back of my glute as opposed to recruiting other muscles from your hips to kind of cheat. Right. You know, this is so, itâs so interesting weâre talking about this, Henry, because I can say, you for me, I really like walking in nature and it feels good or doing my yoga poses sort of like that teacher you described where I could put both of my feet behind my head and do these crazy poses. But sometimes itâs like what we need is not, not to say our favorite thing or the other thing that weâre most drawn to, but it is the balance. And Dr. Suhas was an Ayurvedic teacher and doctor came on here and he was talking about how, he talks about in different contexts, weightlifting is really important to women for that cough of that groundedness to balance. weâre in our heads and Vata energy and it actually makes you feel strong so you can feel strong on the decisions you make in your life. And, know, in terms of what youâre talking about preventing injury and just feeling really stable. So maybe itâs, you if youâre like me and youâre like, well, I donât know, like I never, I never go to these like weight, I donât go to the gym and I donât really lift, you know, Iâm not drawn to weightlifting classes or whatever. But what youâre talking about the book is things that we can incorporate and you can make a huge difference in balance. Because if weâre just doing the things that we like, can, thatâs, thatâs probably why I started to feel some injuries from yoga because I wasnât doing the stabilizing aspect. Yeah, thatâs definitely a factor. I think they do. There arenât a lot of things they recommend for everybody at this place, but like they do recommend thereâs some kind of weights in everybodyâs program, right? Like itâs just, itâs just maybe there are ways around it, but I think itâs, itâs, you know, your husbandâs probably right, which I hate to say, you know what I mean? Thereâs all these studies and stuff, you know, like, Speaker 1 (24:40.226)Right? But then itâs like, again, youâre talking about patterns. Itâs making space in our life and creating a new habit. Itâs also I mean, I never thought Iâd be a weightlifter. I was a runner and just like never had any interest in that. And then I started having like hip trouble basically. And and a friend of mine, she is a kinesiologist who runs a gym. And so I started going to her gym and itâs I donât know, itâs 75 % women and like, which matters to me because like, itâs fun as hell to go there because everyoneâs very supportive, right? Like, like, itâs just not it is not the like, it is technically a CrossFit gym. But I donât know, they got that certification for whatever reason. the fact is, no
September Solluna Power Hour: Essential Rhythms and Rituals to feel Grounded, Clear and Energized [Episode 1009]
Summary: In the September Solluna Power Hour, Kimberly Snyder discusses the essential rhythms and rituals needed to feel grounded, clear, and energized as we transition from summer to fall. She emphasizes the importance of maintaining balance through food, body care, emotional well-being, and spiritual growth. The conversation highlights the significance of daily practices, nourishing foods, and emotional processing to enhance overall well-being and resilience during this seasonal shift. Episode Sponsors MOMENTOUS: MOMENTOUS OFFER: Head to livemomentous.com and use code KIMBERLY for 35% oďŹ your ďŹrst subscription. Thatâs code KIMBERLY at livemomentous.com for 35% oďŹ your ďŹrst subscription. USE LINK: livemomentous.com Code: KIMBERLY for 35% oďŹ your ďŹrst subscription. GLOWING GREENS POWDER OFFER: Go to mysolluna.com and use the CODE: PODFAM15 for 15% off your entire order. USE LINK: mysolluna.com CODE: PODFAM15 for 15% off your entire order.  Episode Chapters Chapters 00:00 Transitioning into Fall: Grounding and Clarity 10:14 The Importance of Rhythms and Rituals 20:26 Nourishing the Body: Food Cornerstone 26:04 Body Care: Rituals for Well-Being 34:04 Emotional Well-Being: Processing Feelings 42:14 Spiritual Growth: Cultivating Stillness and Gratitude  SOLLUNA PRODUCT LINKS Glowing Greens Powder⢠Feel Good SBO Probiotics Feel Good Detoxy Feel Good Digestive Enzymes Feel Good Starter Kit Feel Good Skincare KIMBERLYâS BOOKS The Hidden Power of the Five Hearts Chilla Gorilla & Lanky Lemur Journey to the Heart The Beauty Detox Solution Beauty Detox Foods Beauty Detox Power Radical Beauty Recipes For Your Perfectly Imperfect Life You Are More Than You Think You Are OTHER PODCASTS YOU MAY ENJOY! How to Believe in Your Self Worth with Jamie Kern Lima How to Raise Your Standards In Your Love Life with Matthew Hussey How to Eat to Beat Your Diet with New York Times best selling author Dr. William Li The issues with consuming vegetable and seed oils with Dr. Catherine Shanahan How the Power Foods Diet helps with Weight Loss with Dr. Neal Barnard How Not to Age with New York Times best-selling author Dr. Michael Greger How to eat to reduce anxiety with Harvard nutritional psychiatrist Dr. Uma Naidoo How to Optimize Your Metabolic Health with Dr. Casey Means TRANSCRIPT: Solluna By Kimberly Snyder (00:00.888)Hi everyone, welcome back to our September Power Hour show. Iâm so excited for this very relevant topic this month, which is essential rhythms and rituals to feel grounded, clear, and energized. And I know for myself, transitioning from summer into the fall, with the busyness of school ramping back up and work, and thereâs just so much more on the schedule. Can you relate that these three words grounded, clear, and energized are really important, especially right now. Thereâs always a shift between seasons and between months, as we know, but thereâs a really big shift in particular from summer into fall. And Iâll share that personally, I just, we just got back a few days ago from Hawaii and thereâs a very different. rhythm that we have on the island. Thereâs a lot of physical labor and farm work and expansiveness and just running through the woods and freedom. And now there is a reality into coming back to LA and thereâs still a lot of road work in our area from the fires and our kidsâ school burned. I mentioned here to our beloved community a few months ago and now thereâs a new campus, thereâs a longer drive, thereâs just many things. And so Iâm really feeling the call, maybe along with you, to ground in to have these really sacred rhythms and routines and rituals which really do help us stay healthy and they help to regulate our bodily systems such as digestion and immunity. And they regulate our mind and they regulate our emotions and they allow us to stay connected to our hearts even as things in the external world around us become more full, can we say, and thereâs just a bit more going on or a lot more going on. And what Iâve been doing is Iâve gotten back the last few days is really we will talk about this when we get to some of the later quarterstones. Weâll talk about this in emotional and spiritual. Is this idea of surrendering the resistance to our preferences more and more? Maybe I donât want to be driving so much or why does it have to be so busy right now? Solluna By Kimberly Snyder (02:20.418)you know, why canât it still be summer? And starting to sink into this deeper place of connection and resilience inside of us, in our hearts, in the center of our being, so that even as we glide around the world and maybe things arenât our preference, we can find a deep sense of well-being and root into our own energy and our own true self connection. So weâre going to be covering all of this today through the lens, of course, of our Four Cornerstones, our power hour show, has a theme. And then weâre still gonna cover food, body, emotional well-being, and spiritual growth during this show, which is at the top of each month, to give you the best tips and tools to really utilize throughout the month. So Iâll say right here, right now, if thereâs anyone that you think would benefit from this show, please forward it to them. We really wanna share this information and to get it out in the world. We also really appreciate reviews. If you could just take a moment to write us a review on Spotify or Apple, wherever you listen to our podcast. Itâs such a wonderful way to support the mission of the podcast, of our feel good community, which is to support others. And that has been the mission, by the way, since I started my free Kimberly Snyder.net blog many years ago now and wrote my first book, The Beauty Detox Solution. And I really want to stay rooted in that mission. And I think our community attracts like-minded souls that really do want to spread love and support for others. So sharing the show, whether itâs a screenshot or a link to a direct episode, is such a wonderful way to support. Okay, letâs get right into our⌠and another quick thing I want to mention is you can also join our newsletter at mysaloona.com to stay more connected to the community as well. So what does it mean to feel more grounded and clear and energized? I really love this word grounded. And what it means to me is that we are complex beings. have so many different layers of our being. We have the emotional body, the soul or the Atman or the spiritual body. We have the mental part of us. We have the physicality. And when weâre grounded, it means that every part of us Solluna By Kimberly Snyder (04:43.118)centered and synergized and we feel very much present where we are. Weâre having an embodied experience and so what that means is that in this particular lifetime in this dimension, depending on what you believe in, weâre here in a thereâs a you know a physicality to the realm that weâre in and so when weâre grounded it means that we are connected to all layers of our being, included very much our bodies. And we can be really connected to the present moment, which means weâre looking into the personâs eyes that weâre talking to, whether itâs our child or the teacher at our childâs school or a coworker or someone that youâre chatting to on a Zoom for work or whatever it is. Instead of not really being in conversations or not really being where your body happens to be, you know, those experiences where youâre sort of, you know⌠how did I just go shopping at the grocery store and Iâm walking out with my bags? I donât even remember being there, right? Thatâs when weâre disassociated from the body and we feel so hurried or life is so fast paced that we start to miss the magic of the moments and things start to get faster and faster, which creates a sense of incoherence, which means our nervous systems start to go into overdrive. We start to feel more tension perhaps in our bodies. And this disables our ability to be in flow and efficiency and energy efficiency. So what happens as this cascade of all different sorts of biochemical processes starts to get a little bit off kilter is that we end up aging more quickly and we end up feeling more depleted in our energy. So this sense of groundedness is a very important theme as we go into fall. because one of the things that ancient wisdom teaches us through Aryaveda in particular is this is the season of Vata. So Pitta is what weâre coming from through August and the summer, which is a lot of fire element. The sun is very strong. And now weâre moving into more of the wind, air, energy. And when itâs not balanced, what happens, the potential is there for anxiety, for confusion. Solluna By Kimberly Snyder (07:00.216)for feeling excess stress, for our digestion getting thrown off, for our immunity getting thrown off. So we want to eat in a way and live in a way that really grounds our energy through this very important transition. So the important of rhythms and rituals is that, again, thereâs so much fullness in our schedule and we donât control the traffic and we donât control so many after school events coming on. And right now Iâm trying to just figure out with my boys. you know, the swim class overlapping with the chess classes. So, you know, one has to sit at one event and then I drive to the next and the other one has to read or sit during the other event. And thereâs just a lot of scheduling. If you can relate to that, whether youâre a mom or you just have a lot going on in your plate, getting together with friends, different work projects, you know, lots of, things that are calling us and calling for our attention. So letâs, letâs start to. talk about our first cornerstone now because when we have these rhythms and rituals it helps to ground us so that we donât get swept up in the vata in the air and also I want to mention from another ancient wisdom system traditional Chinese medicine that fall is associated with the metal element and the lungs so again back to that air coming in through the lungs, thereâs a focus in this area, and we need to create inner strength in order to feel that balance and carry us through the fall. Itâs interesting because lungs also govern the heart chakra and all energies related to the heart, this whole area right here. And so as we move into more fullness, I donât really like to say the word busyness because busy can imply just getting things. done off a to-do list versus just thereâs fullness that requires our presence and our energy and our love, right? So we can lean, itâs an opportunity to lean more into our inner connection and to strengthen our heart coherence and the power of our heart and allowing that to keep us rooted in our bodies, right? Rooted into making decisions that are really the best decisions for us and having these sacred Solluna By Kimberly Snyder (09:18.516)rituals through the day, these touch points to bring us back if we start to go up into our head too much or we start to believe some of the incoherent thoughts or we just start to get overwhelmed by how much there is going on. We want the rhythms and the rituals to keep pulling us back, pulling us back. And this is part of Dinacharya, the Ayurvedic daily rhythm, which Iâve also spoken about quite a bit on the podcast. which is this idea that as we regulate these simple daily practices and we consistently follow them, in turn we become more regulated in our nervous system, in our coherence, our heart-brain nervous system connection, in our overall bodily efficiency, in our overall bodily well-being, and we start to feel more flow as we glide through a very full day. And thereâs just a deeper sense of peace and we can be really engaged, but also a bit from the inside, less caught up in the ups and downs and feeling so reactive about things that donât go according to our expectations. I was in a really beautiful, I was at a baby shower over the weekend and one of the women was talking about her perspective of how important it was to dance in the gap. between how you expect things to go and how life is really showing up. And I love that, you know, that symbology, this idea of dancing between that and finding a way to meld and flow with life. And when we feel more grounded in our bodies through the Four Cornerstones, I think itâs easier to have more of that lightness and to be able to dance with whatever life is doling out to us versus feeling really frustrated and easily triggered and worn down, which is What can happen when we donât have our rituals to carry us through? So from a food perspective, letâs jump into our first cornerstone now. Remember that how you eat has a profound effect on these different layers of your being. And this is what ancient wisdom has always talked about. Itâs not this reductionist approach to food, but really seeing that how we eat affects us emotionally, mentally, physically, and even spiritually. Solluna By Kimberly Snyder (11:42.284)So our bodies during the fall are in September are craving a sense of steadiness. And thereâs a very different feeling in your body when you start to feel full, satiated from having, letâs say a hot bowl of soup, something very grounding, feeling very comforting versus just reaching for a bag of, you know, a processed snack, even if itâs You know, the numbers add up, letâs just say like a processed protein bar, this cold processed item just going into your body. Thereâs a very different energetic quality to it. And Iâm not saying we have to be perfect all the time and thereâs times where youâre traveling or youâre in a bind and that protein bar may be the best option, but more and more we want to develop rhythms of creating stability in the body. I also want to mention that my friend this month, Dan Buettner, who is the founder of the Blue Zones. Weâre actually doing a, depending when you listen to this, you check my socials at underscore Kimberly Snyder. Weâll be doing a live together to talk about his new Blue Zones book, which is all about one pot meals. So Iâm really excited about that because we have to find and utilize really easy ways to eat in a way that feels really grounding, which stabilization means healthy fats. It means lots of fiber, lots of nutrients, and as natural and whole as possible. We also have some fantastic recipes, which are on our website, mysaluna.com. And one of my intentions for the fall is to get more organized with meal planning for the family because it is getting so full so that I will focus on what weâre eating for dinner. And of course, packing all the school lunches and have a general plan for at least Monday through Friday and get organized. So I myself have been looking back at our vast storehouse of recipes. And thereâs ones that I, you know, created years ago. I kind of forgot about that and bringing it back in. On my Instagram, I recently posted about our gorilla wraps, which are these amazing walnut tacos, basically. And it was a recipe that I got away from. Solluna By Kimberly Snyder (14:04.702)and I brought it back in and it just felt so grounding and great to have the healthy fats from the walnuts and all those beautiful oils and the collard greens. So we definitely want to have that stabilizing food. And I mentioned hot soups because one of the things that happens in the vata season is that thereâs a coolness. When you think about wind blowing through, itâs very welcome in the summer when itâs 100 degrees outside and we want a nice cool breeze. But as the wind starts to pick up, it can start to bring a chill into the bones, into the body, into the throat. And so sipping on warm elixirs and having more warm foods, particularly for lunch and dinner, becomes a very important ritual and routine. So Iâll be planning lots of one pot meals. Iâll be going back to dahl, which is, you know, a wonderful recipe that we also offer on the website. And so, Itâs, and also if you go to our podcast tab, just for being a member of a beloved member of our community, you can also get a free download, which weâve created recently, which has all different, recipes for you. the doll version is one of them. So itâs, I believe, or you could email love at mysaloon.com and ask about the, download. So we still want to have. raw nutrients. So I do start the day with a nice warm hot water with ginger and lemon, particularly a hot water with lemon. And then I like to drink my smoothies room temperature, including the Glowing Green smoothie. Iâve never been a icy smoothie person. And I know some people love iced coffee and my kids love coconut ice cream and cold smoothies, but I just Iâve gotten used to over the years really having things closer to room temperature. So if that works for you to have your beautiful glowing green smoothie, hopefully with a glowing greens powder added in, thatâs wonderful, or at least a little bit less cool and moving towards that as we start to go into fall and also winter. Another great rhythm and routine. Solluna By Kimberly Snyder (16:23.68)is to bring in more grounding root vegetables right now, which naturally start to become more seasonal. And Iâm talking about certain squashes and also things grown into the earth, beets and carrots and so on and so forth, which are really great for your digestion. And they bring in that kaffa quality, which means earthness, earthiness, and theyâre literally grown in the earth. And besides grounding root vegetables, another great rhythm and routine to get back into or into is almonds and almond milk and nuts. So Iâve been posting about almond milk lately because Iâve gotten back into it and I feel so much vitality from making my own almond milk to get that essential o-just, that incredible vitality enhancing the essence of the almonds. And so it feels really grounding to my body. make almond milk maybe every other day or every two days or so. And itâs, know, when you think about nuts and the property of nuts, there is a stabilizing quality to them. So I just want to point out a bit of research from this one is from the journal BMC microbiology from 2020 and it found significant seasonal variability in gut microbiota. So what this means is that as we essentially what it means, and you can read the study if you would like to, we will link to it in the show notes at mysaluna.com. And Iâve read other similar studies with similar results is that as we adjust to seasonal foods and we shift our diet, just like we shift our clothes between season to season, we will see a greater strengthening and resilience in our microbiota, which is really important. for feeling grounded, our gut health is so important as we talk about quite a bit here. And so itâs important to again, reaching for seasonal veggies and shifting our diet. And this is the moment again, besides the seasonal root veggies and a bit more heaviness to also have warmer foods to start bringing that in. And I know for some of us here in LA, September can still be quite hot. Solluna By Kimberly Snyder (18:38.51)but starting to bring it in because it will start to increase as the season continues. There was another great review in 2025 in the International Ayurvedic Medical Journal showing how Agni, which I love this word, or digestive fire, naturally fluctuates as the environment changes around us. And Ritucharya is the Ayurvedic principle of living in tune with seasonal shifts. And we want to emphasize supporting our digestion right now with warm, grounding foods. So thereâs something really beautiful about attuning to the environment around us instead of just plowing forward and not really considering that, which I know you can maybe think of some people that eat the same way completely all year round or start to follow a diet or something they see and they donât really take into account seasonal foods or how their bodyâs really feeling in a particular environment or what needs to shift. I know that years ago when I lived in New York and I was following a raw food diet for a couple years, and I really wanted to follow this diet and it worked really well for me for a while, but I remember being so cold at times in New York City and just really wanting a hot vegetable soup. Be no, no, no, I canât because it has to be raw. And these rigid rules donât always serve us. Maybe sometimes we want to shift over or clear something in the body or heal our gut or candida or whatever it is. And so we have to be a little bit more regimented. But I really do believe part of listening to our bodies is listening to our hearts intuition about what our body needs. So over time it very well may shift how we eat, particularly around your menstrual cycle, around seasons, like weâre talking about here. And I do think itâs important to have those natural fluctuations. And finally, a 2019 publication in Frontiers and Immunology from 2019 found that greater daily dietary diversity is linked to a more stable, resilient gut microbiome composition. So for again, we listen to the autumn root vegetables, which actually actively support our digestive health. A podcast that I did some months ago, maybe a year or so ago with Solluna By Kimberly Snyder (21:01.484)Dr. B, who was a plant-based gastroenterologist, we discussed how in an ideal world, he said we should have 30 to 35 different vegetables in a week, which is creating that real diversity. And maybe that sounds like a lot, but if you think about the vegetables that are in the Glowing Green Smoothie, for example, if you put romaine and spinach and parsley and cilantro, it starts to add up. And maybe 30 is just seems completely out of the ballpark right now. But, you know, if youâre just, if you notice youâre only having, you know, three, five, six, seven, you can start to work to stretch towards, letâs say 11, 12, and then maybe 15 and start to see ways in which you can create more of that diversity, which will make your gut very happy and your body very resilient. So just start to notice. If youâre feeling anxious, youâre feeling spacey, if youâre feeling, youâre just craving so much sugar, youâre feeling bloated in your body, youâre feeling like thereâs just an irregularity to any of your bodily systems, but especially digestion. And now that your bodyâs calling for these sacred rhythms and rituals to feel more grounded. So just to review for some of the top tips is to start and end the day with warm elixirs. Itâs very easy to make some of these elixirs. Again, you can go to our website, mysaluna.com to get some recipes, but even simple hot water with lemon in the morning and hot water with ginger sliced in it in the evening is a really great place to start. And then leaning into seasonal grounding foods such as the root vegetables, such as the nuts. warmer dishes, particularly for lunch and dinner. You could have something like a salad and a lentil veggie soup with quinoa or rice. This is something that we eat a lot as a family. Dinner last night was a kale salad. Iâm really happy to say that both my kids are really into kale right now. Again, who knows how things shift and change, but both my kids really love the Dharmaâs kale salad. And then I made a soup with lentils and all the veggies that we had in the house. Solluna By Kimberly Snyder (23:17.132)broccoli and carrots and spinach. I made a soup and then rice and that was our dinner and it was really easy, relatively easy to make and felt really grounding. Itâs also important to avoid stimulating foods. So this is not a great time. I mean, itâs never really a great time, but particularly now to have excess caffeine to overload your body with processed foods or sugary foods. We want to keep that groundedness with the wholeness that can come from foods. And we want to bring a rhythm to meal times. So as much as possible, if you can eat around the same time every day, if you can say grace or a gratitude practice to create a ritual to sitting down, hopefully without devices or screens in a hopefully non-rushed way, and to enjoy the time that youâre eating and time with your family, that would be really beautiful. I would also encourage you in particular to go back to the fiber-filled glowing green smoothie if you got away from it and to check the recipe on my site if youâve never tried it and to add the glowing greens powder into it. There is a lot of powerful greens in this whole combination and ones that you wouldnât have fresh in the glowing greens powder such as Amalaki, Ashitaba, Moringa. Iâm actually starting this week going into double doses. of the glowing greens powder, so two scoops instead of one, which I do sometimes when I feel the call to ground, but also cleanse at the same time. Thereâs a relationship between cleansing out heavy metals and wastes and then re-revifying, just nourishing yourself with very deep, nutrient-tense plants, which is what is in the glowing greens powder. So I just⌠Iâm feeling like I need that right now as I move from summer to fall. So Iâll be having two scoops a day of the Glowing Greens powder, which will help again cleanse the heavy metals and the toxins, but also really nourish. And youâll start to see even more of a glow to your skin. Youâll see an even more bounce to your hair, your hairâs growth, just across every cell of your being. Solluna By Kimberly Snyder (25:39.128)And if youâre also feeling like the need to support greater digestion, mean, you know, youâre getting, thereâs more bloating and we want to absorb more nutrients, I highly recommend adding in the digestive enzymes as an important way to absorb more nutrition from your food. You take them right before you eat. And then also, which has been really important, Iâve been taking it more often in the fall because my vata can definitely get imbalanced. is detoxi. And that one you take in the evening, itâs magnesium and oxygen and stable vitamin C. And it helps you have larger bowel movements without being a laxative and without being habit forming. So letâs move on to our next cornerstone, is body. Your sacred, unique, amazing body needs to be cared for, especially in the season. Why? Because Vata and winds and, you know, more full schedules and lots going on tends to drive the energy up, up into the mind, up into our, you know, Weâre in our heads where anxiety can start to manifest and excess worry and excess fears and
Overcoming Trauma through Somatic Body Healing with Britt Piper [Episode 1008]
Weekâs Episode Special Guest: Estelle Bingham Summary: In this conversation, Kimberly and Brittany Piper delve into the profound impact of trauma on the nervous system and the importance of somatic healing. Brittany shares insights from her new book, âBody First Healing,â discussing how trauma is stored in the body and how somatic work can help individuals reconnect with their bodies to facilitate healing. They explore the concept of intergenerational trauma, the natural responses to trauma observed in animals, and the significance of body awareness in the healing process. Brittany also shares her personal journey of overcoming trauma and the tools that can aid in navigating trauma responses, emphasizing the importance of building resilience and capacity for emotions. The conversation concludes with a message of empowerment, encouraging individuals to trust their bodies and recognize their innate ability to heal. About Britt Piper Brittany Piper is a renowned speaker, author, and Somatic ExperiencingÂŽ Practitioner specializing in sexual violence prevention and trauma-informed care. As a survivor and leading advocate, she has educated thousands worldwide, including the U.S. Army and Department of Justice. Her book, Body-First Healing: A Revolutionary Guide to Nervous System Recovery, offers a groundbreaking approach to nervous system regulation and recovery through harnessing the wisdom of the body. Guest Resources: Website: https://www.bodyfirsthealing.com/about Book: Body-First Healing: A Revolutionary Guide to Nervous System Recovery Episode Sponsors:  LMNT OFFER: Right now, for my listeners LMNT is offering a free sample pack with any LMNT drink mix purchase at DrinkLMNT.com/FEELGOOD. Thatâs 8 single serving packets FREE with any LMNT any LMNT drink mix purchase. This deal is only available through my link so. Also try the new LMNT Sparkling â a bold, 16-ounce can of sparkling electrolyte water. USE LINK: DrinkLMNT.com/FEELGOOD  FATTY15 OFFER: Fatty15 is on a mission to replenish your C15 levels and restore your long-term health. You can get an additional 15% off their 90-day subscription Starter Kit by going to fatty15.com/KIMBERLY and using code KIMBERLY at checkout. USE LINK: fatty15.com/KIMBERLY  Episode Chapters 00:00 Introduction to Somatic Healing and Trauma02:59 Understanding Trauma and the Nervous System06:07 The Role of Body Memory in Healing08:56 Intergenerational Trauma and Its Impact11:57 Lessons from Animal Behavior on Trauma Recovery14:50 Cultural Disconnection from Somatic Practices17:52 Personal Stories of Healing and Resilience21:05 Justice and Advocacy for Survivors of Trauma24:31 The Journey Through Trauma and Justice28:49 Understanding the Bodyâs Response to Trauma33:51 Navigating Anger and Emotional Regulation39:32 Empowerment Through Somatic Healing46:41 The Path to Self-Healing  SOLLUNA PRODUCT LINKS Glowing Greens Powder⢠Feel Good SBO Probiotics Feel Good Detoxy Feel Good Digestive Enzymes Feel Good Starter Kit Feel Good Skincare KIMBERLYâS BOOKS Chilla Gorilla & Lanky Lemur Journey to the Heart The Beauty Detox Solution Beauty Detox Foods Beauty Detox Power Radical Beauty Recipes For Your Perfectly Imperfect Life You Are More Than You Think You Are OTHER PODCASTS YOU MAY ENJOY! Wellness Insights: How to Listen to Your Body for Nutritional Guidance How the Power Foods Diet helps with Weight Loss with Dr. Neal Barnard EP. 877 How Not to Age with New York Times best-selling author Dr. Michael Greger How to eat to reduce anxiety with Harvard nutritional psychiatrist Dr. Uma Naidoo  Powered and Distributed by: PodcastOne Transcript: Kimberly Snyder (00:00.718)Hi everyone and welcome back to our Monday interview show. I am so excited for our very special guest today and our conversation with Brittany Piper, who is a speaker and somatic and trauma trained practitioner specializing in somatic experiencing. She has a brand new book out called Body First Healing, Get Unstuck and Recover from Trauma with Somatic Healing. Brittany and I were speaking just a little bit before the podcast about how amazing it is to talk about trauma and healing on such a deep level now, which wasnât really happening a generation earlier. So Brittany, thank you so much. Welcome to our show and congratulations on your new book all at the same time. Brittany Piper (00:43.95)Thank you. Thank you. Thank you. Thank you. Yeah, Iâm excited to have a conversation today. So I appreciate you having me here. Kimberly Snyder (00:51.118)You know, itâs very close to my heart, literally. My recent book was about the heart and dropping into this deeper place beyond the linear mind. And I found that really reflected in your book as well, this idea that things happen to us, challenging experiences happen of all different degrees, and we canât just think our way out of it. Can you talk a little bit about how experiences can actually get stored? in our nervous system and in our body, similarly to how we might not properly digest certain foods. Brittany Piper (01:26.124)Yeah. Yeah, the, so I think that thereâve been so many different definitions surrounding trauma over the years. And I think that the one that lands best with me is that trauma is any experience that overwhelms the nervous systemâs capacity to cope. And when that happens, your nervous system can get stuck in chronic states of survival. Or in other words, it gets stuck. Kimberly Snyder (01:42.381)Mm. Kimberly Snyder (01:50.062)Okay. Brittany Piper (01:54.016)in the states or the responses that it used in the past. And itâs as if somatic work, which is body-based healing work, we work with the nervous system and with the body, and more specifically body memory rather than verbal memory to help the body and the nervous system to know that the trauma is over, essentially catching up with what the mind already knows. Like the mind knows that the trauma was, you know, maybe seemingly back then, but maybe the nervous system doesnât know that. Kimberly Snyder (02:14.473)Right. Brittany Piper (02:23.714)and itâs not a rational system. Yeah, itâs a system that operates through experience, through this felt sense. And so what we really try to do is help people in their nervous system to kind of disarm and to recognize you donât have to be stuck in survival mode anymore. So, yeah. Kimberly Snyder (02:25.516)Yes. Kimberly Snyder (02:43.904)Survival mode is that feeling of almost, when you say that word, it conjures up frantic, irrational, big emotions, freezing, like all sorts of ways that can manifest and not feeling safe. Brittany Piper (02:59.01)Yes, yeah. Yeah, itâs kind of the best way I describe it is like an analogy I like to use is like, weâre armored up, but you can think of like this night suit of armor. Itâs like weâre battled up to go or weâre armored up to go into battle. But at some point itâs like our nervous system didnât get the memo that the battle is over. And so we kind of remain with like this armor on and this armor can start to, know, what once started off as self protective in nature. Kimberly Snyder (03:06.582)Yes. Brittany Piper (03:25.486)it can start to show up in almost the self-destructive or self-sabotaging ways, which I think is such a more compassionate way to look at it as this is self-protection, not self-sabotage. And we can kind of like lose sight of ourselves. We can disconnect from ourselves because we get so lost in this armor. Yeah, and Iâm sure you experienced the same. A lot of the people that I work with, they come to me and theyâre like, I just feel stuck. Kimberly Snyder (03:43.854)Right. Brittany Piper (03:52.168)And I feel like Iâm not myself and I donât know how to get out of this. And that stuckness is really what it boils down to is a nervous system that is stuck in those active defenses still. Kimberly Snyder (04:03.99)And has it been your experience that no matter what weâve been through, we can reteach the nervous system through some of the tools that are in your book, which weâll talk about in a moment and through this more body-based experience, because Iâve met people, and Iâm sure you talk about in the book, that have been in therapy, because weâve been talking, go to therapy, but theyâve been talking about the same story. for years and years. Iâve met people that seem to have the same narrative, victimhood, I wasnât treated like this, and they almost still sound angry. So itâs like, are we really clearing it out by continuing to reinforce and talk about it? Brittany Piper (04:35.0)Yeah. Brittany Piper (04:39.992)Mm-hmm. Brittany Piper (04:46.54)Yeah, exactly. So I think what I can maybe like describe a little bit is what we call the stress or the threat response cycle. And so when your nervous system goes into an active state of survival, know, fight, flight, shut down, freeze, fawn or functional freeze, what happens is first, your body is kind of inundated or flooded with survival hormones, stress hormones, adrenaline and cortisol. Kimberly Snyder (04:54.231)Yes, please. Kimberly Snyder (05:13.644)Yes. Brittany Piper (05:13.74)and this helps to mobilize you to fight or flee. And so when you have an experience though that overwhelms that stress response, you can kind of think of it like a pressure cooker. All of that adrenaline and cortisol is still stuck within the body and the physiology. And so thereâs no amount of talking that out of your body. You have to be able to move through that experience and express or what we call discharge all of that adrenaline and cortisol. So. You you see this, Iâll use an example of maybe abuse or, you know, something that was violent in nature where you werenât able to fight back. You might find that you now have what we call a thwarted fight response. And so you have likely a lot of suppressed anger thatâs being held down within the body and the system. And so the work actually starts with not throwing someone into the deep end of their trauma. Kimberly Snyder (05:50.765)Right. Brittany Piper (06:07.276)like we commonly do in therapy, right? Thatâs what weâre used to. I just wanna talk about it. I wanna get into it. Instead, we actually walk them into like the shallow end and weâre like, hey, what would it be like to think about a moment recently where you felt a little frustrated, a little angry by something and maybe itâs, yeah, someone cut me off the other day and it kind of like pissed me off. And youâre like, okay, and as youâre thinking about that, what do you notice in your body? Wow, thereâs some heat here and Iâm actually noticing my jaw is clenching. And so, we touch into more gentle moments of activation, which allows that, again, that pressure cooker, we just gently open the lid for a second and close it back down. And it lets out and discharges some of that adrenaline and cortisol, getting these chronic stress hormones out of the body. And we do that consistently over time. But whatâs also great about that is that youâre showing the nervous system or youâre giving it evidence that, hey, you can be with an experience of anger. Kimberly Snyder (06:54.627)Mm. Brittany Piper (07:05.358)maybe like you werenât able to do in the past and you can be okay. And so itâs this evidence that over time is like, yeah, when I do feel anger in my body, like this frustration of, donât like the way that person talked to me. Instead of shutting it down like it automatically do, or instead of running away or avoiding conflict, my body now has this muscle memory of like, I can be with that anger and I can express it. so trauma work doesnât necessarily mean that we have to go back into all the hard stuff. Kimberly Snyder (07:28.078)Well. Brittany Piper (07:35.692)Right? Weâre working with the body memory here in the present and untethering that, like, from the past. If that makes sense, Kimberly Snyder (07:42.851)Mm. And itâs, imagine itâs different for each person. noticed in, you know, the heart work awakening, the heart or heart coherence, itâs not linear. Like, you had this much trauma, so itâs going to take this prescribed amount of time to reteach. It could be big awakenings or big realizations. Certain junctures are maybe a little bit more time to work through. that? Yeah. Brittany Piper (07:48.611)Yes. Brittany Piper (08:01.998)Mm-hmm. Brittany Piper (08:05.804)Exactly. Yeah, yeah, because every year youâre working with each individual person, their nervous system, but also the nervous systems that came before them. So like a lot of the work that we do is we work with a lot of, you know, itâs important to know like intergenerationally, what was your life like in your earliest years, because our first three years of life really lay the foundation for our nervous system. Kimberly Snyder (08:23.286)Yes. Brittany Piper (08:30.306)And so that surprises people when they get into somatic work. Theyâre like, well, I canât even remember that. And itâs like, your body remembers. And yeah. And then even before that, even when youâre, exactly. Yeah. And even, you know, what were the experiences of your mother and your grandmother? So, and thatâs something I, you know, deeply explored in my book with my experience was that journey of intergenerational trauma, you know, cause Iâm not. Kimberly Snyder (08:32.535)Thank Kimberly Snyder (08:36.724)so much or even when you were pregnant or when your mother was pregnant with you. Brittany Piper (08:56.578)Iâm not sure if people probably come to you with this of like, think I have the signs and symptoms of trauma, but like, I donât think Iâve experienced anything. And so we explore indirect trauma, which is like, yeah, but I think thereâs also like, you know, getting to the, well, trauma might not be what you think it is. I think we have these ideas of, yeah. Kimberly Snyder (09:05.058)Kimberly Snyder (09:15.982)Well, when I read the body keeps the score, it blew me away that statistic, which really stayed in my head from Bessel van der Kolk, that was 75 % of Americans experience some form of trauma. Because I think some of us hear that word and we think about accidents or a one-time incident. one of the things that, because I wouldnât have used that word in the past, Brittany, but for me, it was learning, not being seen and heard, like different levels of neglect is actually a really big form of trauma throughout childhood, which is something that I did go through. well-intentioned parents that were busy, were hustling, they were working, but there was a lot of coping mechanisms and perfectionism and eating disorders and just constant achieving to sort of fill that unworthiness feeling. So. Brittany Piper (10:02.99)Yeah. Brittany Piper (10:09.027)Yeah. Kimberly Snyder (10:09.688)Thank you for bringing up that it is actually much more than we realize. And I love how you delve into Peter Levineâs work. We could touch on that for a moment where he researched animals to see that, you know, they donât have trauma the same way we do and theyâre like naturally shaking and trembling after something happens. Can you share a little bit about, you know, that work and how we can, what we can learn from it as humans? Brittany Piper (10:33.888)Yeah. Yeah. So I first want to touch on what you just mentioned is, you know, in hearing about your experience, it reminds me a little bit. So in the somatic experiencing world, we use the definition of trauma is that itâs anything that feels like too much, too fast, too soon, or not enough. And so like when you talk about neglect or things like that, those are things that often get overlooked. Kimberly Snyder (10:54.156)Mmm. Kimberly Snyder (11:00.993)Yeah. Brittany Piper (11:01.026)You there are such experiences that are overlooked in our culture today. And I think because they kind of fly below the radar, they sometimes can fester, you know, in our lives in much more intense ways. And so, yeah, just thank you for mentioning that. Yeah, Peterâs work was profound for me to the point where I became a somatic experiencing practitioner. So, SE is what Iâm professionally trained in, but⌠Kimberly Snyder (11:10.647)Yes. Brittany Piper (11:28.31)Yeah, his book, Waking the Tiger, he explored how animals in the wild, they experience threat all the time. They go into these survival responses, yet they donât remain, and Iâm using air quotes, traumatized in the way that humans do. And humans, mean, we have the same primal systems, subcortical systems that animals in the wild do. In other words, our nervous systems are nearly identical to nervous systems of animals in the wild. And what he found is that animals in the wild donât have this wonderful conscious human brain, right? And so theyâre often not talking themselves out of their feelings. So animals, when they experience activation and they go into fight or flight and they have that adrenaline and cortisol, they will naturally discharge all of these, know, press hormones. And I remember in my SE training, theyâre like, okay, weâre gonna watch some animal videos today. And Iâm like, weâre all looking at each other like weâre watching animal videos. Kimberly Snyder (12:18.06)Wait. Brittany Piper (12:27.202)But it was fascinating to see how a gazelle would run from a cheetah, would get away, but it would go into a shutdown or a freeze response and it would faint. And then we watched this video as it would kind of seemingly come back to life and it would lay there and it would do this labored breathing and then it would start trembling and shaking. And then you see the mouth kind of salivating. And then the next thing you know, itâs standing up, shaking its body and itâs running off. Kimberly Snyder (12:55.402)All innately, itâs just in their knowing, their intuitive knowing. Brittany Piper (12:58.56)Exactly. Yes, exactly. And we have those same mechanisms and those same responses. So like, you know, as a professional speaker, I had debilitating stage fright. And for years I was like, I need to go to Toastmasters to figure out how to get over my fear. I need to do like exposure therapy. Like I got to figure this out because I would freeze on stage. Like Iâd get dry mouth. I wouldnât be able to talk. And when I learned that it was less about like calming down and like making the shakes go away, and it was more so like, how can I actually allow some of that to be here and move it through my body? Like our body naturally knows how to metabolize the charge of emotions. If we just stopped getting in our way and overriding what the body knows how to do, or⌠And I donât want to say that we always consciously do that. Sometimes itâs done to us and we remain kind of stuck, dissociated, and our body doesnât know how to contain or move through those emotions. But yeah, the study of animals in the wild is a really big part of the SE framework. Kimberly Snyder (14:10.126)You know, I think about these ancient cultures where there was a lot of tribal dancing and gathering around fires. And I wonder if that was embedded in these earlier cultures. Weâve unfortunately moved away from a lot of that innate knowing. when I was backpacking in Africa, I saw almost, I think it was a funeral gathering and it was, the dancing was like so, intense and it was just beautiful, but dramatic. And it was. Brittany Piper (14:23.084)Yeah, absolutely. Brittany Piper (14:29.613)Hmm. Kimberly Snyder (14:40.11)Like they were moving the grief through their body. I had never seen anything like that in any sort of funeral. And it was amazing. It was somatic as you were describing. Brittany Piper (14:50.51)Mm-hmm. Mm-hmm. Yeah, even as youâre talking about that, Iâm getting goosebumps now because thatâs, I feel like in this world that we live in, in kind of a modernized culture, weâve become so disconnected and associated and detached from our bodies. You know, this fast-paced world that we live in, weâre very mind heavy, which is fine. However, our body in many ways, a lot of the upgraded science shows that our body is really in the driverâs seat. the vagus nerve, which is like the longest nerve in the body. Itâs known as the information superhighway. But in the early 2000s, we found that this bidirectional informational nerve, 80 % of those messages go from the body up to the brain and only 20 % go from the brain down to the body. And so, yeah, the body holds so much ancient. Kimberly Snyder (15:40.279)Yes. Brittany Piper (15:45.934)primal wisdom and I feel like we oftentimes weâre scared of our bodies. We donât know how to connect with our bodies and thatâs why like in my book, but also if you were to work with any somatic experiencing practitioner, they give you a vocabulary of sensations to like learn the language of the body and I feel like this is something that I do believe is innately built within us, but itâs become so weâre so disconnected from it that it feels so foreign. Kimberly Snyder (16:00.728)Mmm. Brittany Piper (16:14.351)We kind of forget that we have bodies sometimes and then we⌠Kimberly Snyder (16:18.11)Yeah, it becomes very heady. Itâs the same thing with the heart work. know, so surprised to learn the heart is another brain with 40,000 neurons and it too is sending more messages up because we do get so rational and linear. You know, how we started the conversation trying to think our way rationally, well, Iâm not in danger anymore or this is safe, but itâs still in there until we feel. And I want to get into some of those tools you share, but first I just want to acknowledge Britt how vulnerable and Brittany Piper (16:28.91)Mm-hmm. Brittany Piper (16:37.421)Mm-hmm. Kimberly Snyder (16:47.49)beautiful it was that you shared parts of your story as not someone just teaching about this, but someone thatâs gone through profound healing and embodies what it can be like to live in far more peace in your body. And you mentioned about your brotherâs car accident and also your, you know, the sexual assault, which, know, is, you know, as a woman, could say itâs like the, you know, one of the worst things that we could imagine happening to our sense of safety. Brittany Piper (17:17.016)Mm-hmm. Kimberly Snyder (17:17.462)And to have gone through that and teach about it now is amazing. Brittany Piper (17:22.263)Thank you. Thank you. Yeah, I always say a lot of my work started off as me search. You know, I would say probably most of us in this space, right, where a lot of our work is informed by our own personal experiences. And, you know, I had been in and out of conventional therapy for a lot of my life and on different medications. And it was supportive, but I felt like it would bring temporary relief, but I never found like resolution. And I would get in these cycles of like, Kimberly Snyder (17:27.66)Sure. Brittany Piper (17:52.44)Britneyâs drinking again or, Britneyâs in jail now or, Britneyâs in the hospital. And I just felt like every couple of years I was in this cycle of self-destruction, like just destroying myself from within. And I had an experience, which I share about in the book, when I ended up in a jail cell. And it was in that jail cell over three days that my body was able, I feel like, to process decades old grief and trauma. that I had become such an expert at running from. And I also came from a family where we just put everything under the rug. You just muscle through, you armor through, right? And in my early 20s, I realized that avoiding isnât the same thing as healing and that eventually you have to do the work. So yeah, coming out of that jail cell, I felt like a literal different person. And I remember the judge, this was shortly after my sexual assault case, she remembered who I was. And she said, weâre gonna drop the charges, but she said, you need to learn to live with your pain better. And that was kind of like a big moment because she didnât say, get over it, get past it. She said, learn to with, yes, with it. Which was a totally new concept, right? Like thatâs not what I, you you muscle through, you move on, you get past it. And that was also a message that was passed down. Kimberly Snyder (19:03.775)with Brittany Piper (19:15.95)through generations in my family, in my lineage. And when I looked at the history of the women in my family, weâre all very much the same, right? We just, keep it pushing, we keep going, we stay busy, we focus on work, we overachieve, weâre perfectionist, kind of like you said. But the masking could only last for so long. And so I got into somatic healing back in 2012, just on my personal. in my own personal journey, because I was like, what happened to me in that jail cell? My body felt different. Something happened. And as I started to learn about the literature and also started experiencing it myself as a client, I was like, how does the world not know about this? And so thatâs kind of what started that process for me of just trying to share with anyone that I could, because I was like, this needs to be more widely known. Kimberly Snyder (20:08.589)Yes. Kimberly Snyder (20:12.428)Before we move on from your story, Britt, I also want to acknowledge, and what an amazing judge to have been put in your path. It was like a messenger, right, from the divine to say that. But I also want to acknowledge in our society when these sorts of things happen, how easy it is to pretend, like you said, like to not take someone to trial for rape. I have a friend who was raped in college and her parents were like, no, this is going to be too big a deal, just get over it. And so she never pressed charges. And now, you know, a couple of decades later, I donât know if she ever fully healed. She has never had any other long-term relationships. And so the bravery it must have took to go on trial for two years. And there was a short trauma from that, but maybe a healing that you actually saw it all the way through. Brittany Piper (21:05.26)Yeah. Yeah, there was. I think justice looks so different for every survivor. My work in the trauma space started. I was working in sexual violence and rape crisis centers here in the States, but mainly abroad. And justice shows up in so many ways. unfortunately, we live in a time where favor is not in the hands of the victim. Itâs often most times in the hands of the perpetrator. Itâs a systemic issue and one that I still fight to end. Like every day this past week, I was in Pennsylvania. I had three programs talking to college students through different universities in Pennsylvania. And I always ask this question at the beginning of every program, like, will you please quietly stand if you know someone whoâs experienced sexual violence? And usually itâs like, Iâm just tearing up talking about it. Usually itâs like, I donât know, 50 to 75 % of the audience will stand, which is like gut wrenching. The second question is then, for those of you standing, will you please stay standing if you know that that person reported it? Half of them sit down. And then the people that are still standing all then ask, if you know that the perpetrator received justice, please stay standing. If they did not, can you quietly sit down? And usually itâs a handful. And Iâll talk to audience of like hundreds, thousands, handful of people. An event I had this past week, there were probably about 250 people standing. <
Relieving Anxiety and Panic with Dr. Nicole Cain [Episode 1007]
This Weekâs Episode Special Guest: Dr. Nicole Cain About Dr. Nicole Cain Nicole Cain, ND, MA, is a pioneer in integrative approaches for mental and emotional wellness. With a degree in clinical psychology, training in EMDR, and a license as a Naturopathic Physician in the state of Arizona, her approach to mental health is multidisciplinary: medical, psychological, and holistic. A sought after speaker and writer, Dr. Nicole Cain has shared her expertise on the Tamron Hall Show and presented alongside renowned doctors like Deepak Chopra. Her insights have been regularly featured in such publications as Psychology Today, Health Magazine, Huff Post, The Daily Mail, Katie Couric Media, Salon, Spirituality & Health Magazine, and more. Dr. Nicole Cain has been a guest on popular podcasts such as This Genius Life, Brendan Burchardâs Growth Day, Therapy Jeff, Heal Thyself, Well with Arielle, Love Happiness and Success, KPCWâs Cool Science, Just Between Us, and many more. A comprehensive list of media appearances by Dr. Nicole Cain, ND MA. Dr. Nicole is also the founder of the Holistic Wellness Collective, a one-stop-shop membership program designed to support self-healers. This program guides users through the practical application of Panic Proofâs wisdom, offering helpful videos and a supportive community. Guest Resources: Website: drnicolecain.com Book: Panic Proof: The New Holistic Solutions to End Your Anxiety Forever! Social: @drnicolecain  Episode Sponsors: MOMENTOUS OFFER: Head to livemomentous.com and use code KIMBERLY for 35% oďŹ your ďŹrst subscription. Thatâs code KIMBERLY at livemomentous.com for 35% oďŹ your ďŹrst subscription. USE LINK: livemomentous.com Code: KIMBERLY for 35% oďŹ your ďŹrst subscription.  FATTY15 OFFER: Fatty15 is on a mission to replenish your C15 levels and restore your long-term health. You can get an additional 15% off their 90-day subscription Starter Kit by going to fatty15.com/KIMBERLY and using code KIMBERLY at checkout. USE LINK: fatty15.com/KIMBERLY  Episode Chapters 00:00 Introduction to Hormonal Health and Dr. Erica Schwartz01:52 The Importance of Bioidentical Hormones05:57 Misconceptions and Historical Context of Hormone Therapy09:50 Empowering Women to Understand Their Bodies13:53 Navigating Hormone Therapy: Timing and Longevity17:40 Balancing Hormones for Fertility and Overall Health19:30 Understanding Hormone Supplementation21:46 The Role of Hormones in Aging25:39 Proactive vs. Reactive Hormone Use28:11 Hormones and Disease Prevention30:30 Muscle Health and Aging33:53 The Importance of Supplements and Lifestyle  SOLLUNA PRODUCT LINKS Glowing Greens Powder⢠Feel Good SBO Probiotics Feel Good Detoxy Feel Good Digestive Enzymes Feel Good Starter Kit Feel Good Skincare KIMBERLYâS BOOKS Chilla Gorilla & Lanky Lemur Journey to the Heart The Beauty Detox Solution Beauty Detox Foods Beauty Detox Power Radical Beauty Recipes For Your Perfectly Imperfect Life You Are More Than You Think You Are OTHER PODCASTS YOU MAY ENJOY! Wellness Insights: How to Listen to Your Body for Nutritional Guidance How the Power Foods Diet helps with Weight Loss with Dr. Neal Barnard EP. 877 How Not to Age with New York Times best-selling author Dr. Michael Greger How to eat to reduce anxiety with Harvard nutritional psychiatrist Dr. Uma Naidoo  Powered and Distributed by: PodcastOne Transcript: Kimberly Snyder (00:00.57)Hi everyone and welcome back to our Monday interview show. I am so excited for our very special guest today, Dr. Nicole Kane. She has this newly published book called Panic Proof, The New Holistic Solution to End Your Anxiety Forever. Very powerful title. Dr. Nicole is a pioneer in integrative approaches for mental and emotional wellness. She holds a degree in clinical psychology and is trained in EMDR. Sheâs also licensed as a naturopathic physician. So Dr. Nicole, thank you so much first of all for being with us on the show and congratulations on your new book, Dr. Nicole Cain (00:41.314)Thank you so much. Iâm really happy to be here and I love talking about emotional well-being more than almost anything else. So weâre gonna have, I think, beautiful conversation. Kimberly Snyder (00:52.436)I know we will, especially after reading your book. And emotional wellbeing is one of our four cornerstones. And it just came about so organically creating these cornerstones, Dr. Nicole. I worked with clients, there was always this focus on food initially, but then it started to become so clear. Our wellness is holistic. And that really was how my journey unfolded into these cornerstones. Itâs like, okay, food, then we have our body. And then thereâs this emotional piece, which we know affects our hormones, it affects our digestion. So before we go into the book and some of your tools and teachings, can you tell us a little bit about your story? Just a little bit why you were drawn to focus so much on emotional wellness and a little bit about your own journey with anxiety and panic. Dr. Nicole Cain (01:46.688)Yes, yeah, Iâm a wounded healer as many of us are. And we were really intentional when creating the title, End Anxiety Forever. Wow, that activates a lot in a lot of us. End anxiety forever. Itâs not just manage anxiety or suppress anxiety or how to stay calm all the time, but end anxiety forever. And Kimberly Snyder (01:51.138)Yes. Kimberly Snyder (02:02.938)you Dr. Nicole Cain (02:16.554)It started with a question. I remember asking myself, can I actually heal from anxiety or is this something Iâm gonna have for the rest of my life? And it began with a lot of stress in childhood and thank goodness when weâre kids that we are so adaptable. And I grew up in a stressful household and my little self learned how to adapt. I became hypervigilant. Kimberly Snyder (02:24.282)Mmm. Dr. Nicole Cain (02:45.582)I noticed everything that was happening around me. could see changes in the environment. I could see changes in facial expressions. So I was really good at being hyper aware. And I developed all these skills to then try to manage my environment, whether by fawning or cleaning the house for my parents or whatever it was. But those same traits for those who are listening, if you resonate with that, Kimberly Snyder (03:00.13)Right. Dr. Nicole Cain (03:12.342)that yeah, I grew up and I was really hyper aware. I was really attuned. Iâm a people pleaser. We always say people pleasers often start out as parent pleasers that those very adaptations that helped us survive could be the seeds that produce feelings of fear or disempowerment or anxiety or panic. Or as you talk about a lack of that coherence in the mind, the body and the spirit. Kimberly Snyder (03:22.499)Right. Dr. Nicole Cain (03:41.864)And so when I would go to the doctor, the doctor was all about management. And the doctor would say, know, Nicole, anxiety is just a part of the human experience. You just have to deal with it. Our ways of dealing with it is you use top-down strategies, try to talk yourself out of it, or we correct the chemical imbalance with antidepressants. And then going into counseling, I realized that there is Kimberly Snyder (04:04.314)Mm-hmm. Dr. Nicole Cain (04:11.63)a limit to how much we could talk ourselves out of things. I donât know if youâve ever experienced it, but I sure have where my body may be having an experience and it doesnât really care what my logical brain has to say. so for those who feel frustrated and theyâve had people say, you know, just calm down, good vibes only think positively. That doesnât always work, especially Kimberly Snyder (04:25.977)Yes. Kimberly Snyder (04:38.444)Yes. Dr. Nicole Cain (04:39.788)because these adaptations can get stored in non-logical parts of the mind, body, and spirit, non-temporal meaning they could feel like theyâre happening inside and outside of time. So as Iâm kind of saying that, it sounds like I see you nodding. I feel like youâre kind of resonating with us. Kimberly Snyder (04:57.602)Yes. I mean, first of all, when we define a stressful household or things that happened in our childhood, it wasnât until I started to read the first book that really sort of woke me up to this was The Body Keeps the Score by Wiesel van der Kolk. And itâs amazing, I think, how much people are talking about trauma now and maladaptive coping mechanisms from childhood. you know, it really doesnât, it can be Dr. Nicole Cain (05:14.68)Bessel van der Kolk, yeah. Kimberly Snyder (05:27.34)an accident or one particular thing, but it can also be these ways in which our parents made us feel like we had to vie for love or attention. Thereâs so many ways I think that we develop patterns that can create anxiety. So I think now we realize how widespread this really is. And so thatâs why I think itâs really amazing that this conversation is happening between us and also in the collective. And the second thing I wanted to say about this mental idea is yes, we can be logical in our mind, but the body work has been so powerful for me personally and being able to shift out of patterns, including eating disorders and just anxiety myself. And really for me, itâs been going into the heart, the physical heart. Dr. Nicole Cain (05:56.451)Yes. Kimberly Snyder (06:21.336)like focusing on the heart and work with heart coherence and also the energetic heart and taking that pause. And I think itâs powerful to have these other strategies because to your point, I know people that have been in talk therapy for many years and they seem to be still trapped in that victim mindset or just the same story. So I think itâs great that this is becoming something that so many people are talking about. Dr. Nicole Cain (06:44.055)Yes. Kimberly Snyder (06:50.714)And Iâm also interested, you know, because weâre talking about anxiety in your subtitle, but then panic in your title. So itâs almost like youâre using them synonymously or how would you actually define the difference? Because now a lot of us can say, you know, I feel anxious or I have anxiety, but then panic and panic attacks almost seems to be a separate thing. Dr. Nicole Cain (06:57.005)Yeah. Dr. Nicole Cain (07:11.192)Yes, thatâs a really wise question. And when weâre talking about ending anxiety, what does that actually mean? And what does that look like? And how does panic fit into all of this? And if we look at the conventional medical model, they use a book called the DSM, the Diagnostic Statistical Manual, weâre on number five at this point, itâs a big purple book. And they categorize anxiety into agoraphobia, which would be anxiety in public places like bus stops or baseball games. You know, when weâre outside amongst lots of people, they may say, itâs generalized anxiety, or they may say you have panic attacks or panic disorder. And so they look at those separately. But if we were to put on our researcher hat and go into downtown LA, or New York or any city and ask Kimberly Snyder (07:46.927)Yeah. Dr. Nicole Cain (08:07.114)everybody, what does it feel like when you get a little bit stressed, overwhelmed, or activated? Theyâll give you a whole list of symptoms that can affect them from head to toe. And if we reorganize and recategorize all of those symptoms, which I did, is we can put them into approximately nine categories, and I call those the nine types of anxiety. Kimberly Snyder (08:28.43)Why? Dr. Nicole Cain (08:31.272)And then now that we know all the different types of ways people can experience arousal and activation, then we look at how it can occur on a continuum. Because we see from the research that it isnât distinct separate, now Iâm anxious, now Iâm not anxious, now Iâm panicking, that itâs an ever-growing process. And if we can learn how to hear the body when it whispers, weâll be able to Kimberly Snyder (08:42.468)Mm. Dr. Nicole Cain (09:00.384)understand its language, listen to it, and then meet the needs that itâs telling us it has before it has to accelerate and amplify into a shout, which would be mild annoyance, mild overwhelm, all the way up into panic, rage, crisis. Kimberly Snyder (09:16.938)Okay, so even annoyance is a type of, Iâm getting thrown off, like this is a type of anxiety all the way to the extreme panic. Dr. Nicole Cain (09:26.57)And exactly, I teach it like stoplight strategies. So green light is when youâre feeling really good. Youâre in the flow, you have good coherence, youâre creative, itâs that alpha state centered. And then as you get a little bit like more maybe happening more stimuli, maybe from the screen, or maybe your headâs just facing forward and youâre reading a book, but the body is like, Iâm getting a little stressed, like itâs a deer in headlight position in that Kimberly Snyder (09:37.248)Yes, sector. Dr. Nicole Cain (09:56.248)feedback loop gets activated. And then thereâs a moment, I call that the pay attention zone, where, ooh, Iâm not feeling calm and creative and relaxed anymore. Iâm feeling a little activated. And if that activation is paired with a sense of a lack of personal power or agency, then thatâs fear, thatâs anxiety. And so then as that mounts, maybe you started with a little butterfly in your chest. Kimberly Snyder (10:08.633)Mm-hmm. Kimberly Snyder (10:19.704)Hmm. Dr. Nicole Cain (10:25.43)Or maybe your worry brain started going a little faster. And if that continues to amplify more and more and more, weâll get into the yellow zone, which is moderate activation. And if it goes from there and goes into the red light zone, thatâs crisis. weak, like a panic attack. Yes. And we can actually stop, reliably stop panic attacks from happening. Kimberly Snyder (10:43.258)Like a panic attack. Dr. Nicole Cain (10:54.924)And we can often teach people how to reprogram the mind, the body, and the other complementary systems so that anxiety is more data and itâs no longer anxiety. Itâs just data like, Iâm feeling a little tension in my chest. What could that be about? Iâve got this. Iâm not afraid. Iâm listening. And so suddenly the whole conversation changes. Kimberly Snyder (11:08.334)Okay. Kimberly Snyder (11:20.138)letâs use a real example so we can break that down because then it starts to feel like weâre still talking and I think what youâre referencing is more of this somatic experience. So two of my family members, Dr. Nicole, have very intense plane phobia. One of them is my grandmother and one time she tried to get back on the plane and she caused such a fuss they actually had to stop the plane. Dr. Nicole Cain (11:32.056)Yes. Kimberly Snyder (11:47.512)It hadnât taken off yet, but you when youâre going down the runway and go back and let her off, like super intense. So if someone has, and we have a friend whoâs really, really anxious about getting in elevators, right? These are like very tangible examples. Even if heâs in New York, he will walk up 20 flights of stairs. So someone starts to feel, and what David described to me is this claustrophobia. Dr. Nicole Cain (11:52.163)Yeah. Dr. Nicole Cain (12:01.528)Yeah. Yes. Dr. Nicole Cain (12:06.766)Yes. Kimberly Snyder (12:14.136)I donât know where did it get created, maybe something else from their childhood. But if someoneâs feeling that feeling on the extreme end of your scale, I imagine, what are some of the very things we do? Because youâve been sitting on the plane, you can tell yourself, hey, thereâs not a threat, but your body is registering a pretty big threat at that time. Dr. Nicole Cain (12:25.4)Yeah. Dr. Nicole Cain (12:37.25)love how in sync we are with this Kimberly. I was thinking about a tangible example of flying because I used to have a horrible fear of flying. I was on a plane and weâre coming into Phoenix and thereâs a lot of mountain air like hot air rising from the mountains. We hit a pocket of air in the plane like did this really quick kind of side tip and everyone around me had a very big emotional reaction which set my nervous system into like, Kimberly Snyder (12:42.701)Yeah. Kimberly Snyder (12:47.682)Bye. Kimberly Snyder (13:05.57)Dr. Nicole Cain (13:06.434)weâre gonna die. So I PTSD for over a decade flying, but I travel all the time. So I just had to keep getting on these flights and I just cry in the fetal position the whole time. And so I love the example of the flying and the way that itâs different for me. And then we could kind of unpack this a little bit more. Kimberly Snyder (13:09.305)Yeah Kimberly Snyder (13:17.124)Wow. Dr. Nicole Cain (13:26.744)But the way that itâs different for me now is I actually just flew into Michigan two days ago and we followed this huge storm front. There were tornadoes in Michigan. It was like this giant storm front that went through like the entire north part of the US all the way across. And so Iâm getting alerts like tornadoes, severe weather, and Iâm getting on a plane and Iâm in recovery from really horrible fear of flying. So my body remembered that a little bit. So Iâm on the plane and I notice that the skin of my hand is starting to feel a little hot. And thatâs my pay attention is oftentimes it will start with like a little bit my body is heating up. And then if I donât address it and back in the day it would then turn into burning, which would then turn into electric zaps running through my teeth and claustrophobia and like, Kimberly Snyder (14:05.274)Mmm. Kimberly Snyder (14:20.354)Hmm. Yes. Like Iâm s- Dr. Nicole Cain (14:23.362)chewing on ice, trapped in there, right? And so thereâs a couple of things if we unpack what happens in that moment for those who are like, my gosh, Iâm here, happens to me in the highway, Kaneâs talking about a plane, itâs the same biological process. So in that moment, thereâs something, a memory or an activating event, an adaptation. that in that moment when the plane starts bumping or whatever it is, that the amygdala, that emotional processing part of the brain decides that weâre in danger for whatever reason. And we could totally unpack whatever those root causes are. And we do that in the book. But weâll walk through kind of the biology of it first. And so the amygdala is like, we might be in danger. Weâre getting alerts and thereâs storms. what if this? What if that? And so that sends an automatic cascade down to the body, which will result in cortisol, stress hormone being produced, adrenaline being produced. And so we experience this autonomic arousal, this kind of fight, flight, freeze, flop, fawn, or fracture response. And what will happen then as a result of all those chemicals is the logical brain gets down-regulated. So that top down, when you go to the therapist and theyâre like, just think logically, you know that the plane loves to fly, can go through hurricanes, itâs fine, itâs all safe, youâre just feeling nervous. That part of your brain isnât accessible. So like your grandmother, when she gets really frightened on the flight, she doesnât have access to this logical part of herself because the body is like, weâre not analyzing the tiger. We donât care about your wellbeing. We care about your safety. So weâre just gonna run away. Kimberly Snyder (16:08.729)Right. Dr. Nicole Cain (16:16.824)but sheâs stuck on a plane, right? So I have a four step process for how to reprogram this. And so that when I was on the flight yesterday after practicing these four steps, I noticed my skin getting a little hot and I didnât have the fear or the anxiety paired with it. And thatâs the key difference is how can we feel the information from the body with compassion and curiosity Kimberly Snyder (16:41.113)Mm. Dr. Nicole Cain (16:45.814)and then respond to that. So what I knew is that my amygdala was getting a little louder. And instead of almost jumping in the stream and being carried downstream is I was like, I need to activate my logical brain. so using before things become red light zone, once weâre in that little pay attention zone, we still have the opportunity to activate logical brain. and logical brain can shut down that fear cascade. So I was on the plane, I noticed a little heat, I was like, thank you, body. And then I started doing some of these techniques and I had a great flight and I didnât cry and I didnât have a panic attack and it was wonderful. So thereâs the beginning and we can totally unpack that more. Kimberly Snyder (17:17.306)Mm. Kimberly Snyder (17:31.992)Mm-hmm. Kimberly Snyder (17:36.802)Yeah, I really have that personal experience of the thoughts spinning. I think a lot of us start to feel like, you know, thereâs nowhere to go. I canât get off. Weâre up in the air. Iâm trapped in here. And it can start to feel so terrifying to even be in your body. So yeah, that whole brain. so, you know, for me, with this body work, Dr. Nicole, it has been so much. Dr. Nicole Cain (17:42.478)Yeah. Dr. Nicole Cain (17:55.053)Yeah. Kimberly Snyder (18:03.236)coming to this other brain, right? Because the heart is a brain too with 40,000 neurons. And all this research helped me with, first of the spiritual, but then Dr. Roland McCready, whoâs with HeartMath, is that we can change our perceptions in this other way of dropping in, because then thereâs actually more messages from the heart up to the brain. So itâs like these tools, which Iâm really interested in learning about all the heart work and other ones, where itâs not just relying. on the brain. And then of course, as we get regulated, then it does start to bring in that common sense thinking again, and not the circular thinking and, you know, going around and around. I noticed it this weekend, Dr. Nicole, because I was at a very crowded chess tournament. My older son plays chess, and I donât like crowds, like you were saying back to your spectrum. Itâs not that I donât, I do a lot of speaking or, you Iâll be on stage, but then thereâs kind of like, itâs like organized. Thereâs a book signing afterwards or whatever, but Iâve never liked music festivals where Iâm sort of in the throes of everyone moving around. And thatâs what this chess tournament was, like the jostling of all the parents and the kids. and I did notice that activation. And then I dropped in and soothed myself where I think in the past, and if we donât have these tools, itâs easy to just spend. Dr. Nicole Cain (19:10.327)Mm. Dr. Nicole Cain (19:16.91)Mm. Kimberly Snyder (19:23.474)And then like you said, the cortisol, the hormones can get out of whack. So whatâs an actual physical practice? You know, I talk a lot about the heart coherence work that you have, that you talk about in your book. As you mentioned, a bottom-up approach, not just talk therapy, but how we can regulate the nervous system in our bodies when we notice weâre activated. Dr. Nicole Cain (19:38.872)Yeah. Yeah. Dr. Nicole Cain (19:46.648)I want to begin by honoring you for noticing that and allowing yourself. Yeah. Kimberly Snyder (19:50.106)Itâs like in time, Because we learn, as you said, to listen to our bodies again. Dr. Nicole Cain (19:55.572)Yeah, yeah, you could have just popped a Xanax and suppressed it and or you could have been like, what is an herb like theanine or kava kava. And so I want to honor you for doing the harder work that takes the time to listen to notice to honor, and then to soothe. So I honor that. And so in that moment, it sounds like what you were describing is a little bit of yellow light. So youâre a little bit more activated. It wasnât at that moment where it was still like, ooh, Iâm noticing I can still cognitively manage this. It sounds like your body was getting a little bit more yellow light. So in that yellow light zone, we want to do exactly what you said. We want to use bottom up because that logical brain, itâs not going to change the body. We just start with the body. And so Iâd love to actually just to make it Kimberly Snyder (20:37.315)Yeah. Dr. Nicole Cain (20:53.748)organized for people who may be newer to this conversation is go through it one step at a time, each of the four steps of what that bottom up might look like. Would that be okay? Super. step one is any time that we notice that weâre activated, we want to go to the body. And the best way I found to go to the body is with sound, touch, taste, temperature, breath. Kimberly Snyder (21:00.9)Okay. Air. Dr. Nicole Cain (21:21.142)And you mentioned that you went to the heart, you went to the breath. Our breath is always with us. Our breath is free and it can be very powerful. And just like for those whoâve seen heart math, you can actually watch how the breath can change your heart coherence. You can watch out, can change the way that your nervous system is responding in real time. And so for those who need the proof, who need to see it, heart math is good for that. I also have a hack for how you can do that. Kimberly Snyder (21:21.274)Mm. Dr. Nicole Cain (21:51.104)if you donât have an aura ring, if you donât have a biofeedback device, and itâs by feeling our very own pulse. May I show you? Kimberly Snyder (21:59.404)Yes. And when I say heart math, we did a research study with heart math and youâre not that you ever have to, you know, do an H, you donât have to have any sort of HRV device. Although HR, you know, heart math does have their wave pro equipment. itâs more about, you know, tuning in to how your heart, starts to calm your thoughts, but you donât have to have, just to be clear, I donât mean you need any sort of numerical feedback device, cause I donât use one myself. Dr. Nicole Cain (22:08.6)Yeah, yeah. Dr. Nicole Cain (22:15.406)Mm. Dr. Nicole Cain (22:27.988)my gosh, itâs so brilliant. I actually, when I was learning about all this, I loved heart math because I needed to see it. I was like, donât tell me to breathe. I donât feel any differe
Practices to Do Right Before Bed to Improve Your Energy with Oliver Nino [Episode #1006]
This Weekâs Episode Special Guest: Oliver NiĂąo Summary: In this enlightening conversation, Oliver Nino, a New York Times bestselling author and energy healer, shares his insights on the importance of energy in self-healing and personal growth. He discusses his journey from skepticism to becoming a healer, emphasizing that everyone has the potential to tap into their own healing abilities. The conversation explores the significance of setting intentions, the role of love in healing, and practical nighttime practices to manage energy effectively. Oliver also highlights the importance of relationships in the healing process and how love can facilitate deeper healing. The discussion concludes with practical tips for energy cleansing and the transformative power of intention in finding love and purpose. About Oliver NiĂąo Oliver NiĂąo is a New York Times best-selling author, entrepreneur, energy healer, and spiritual activation expert and the creator of Geo Love Healing, an online company designed to help individuals master their energy and unblock themselves. His latest book is called Spiritual Activator: 5 Steps to Clearing, Unblocking, and Protecting Your Energy to Attract More Love, Joy, and Purpose. Guest Resources: Website: dothisbeforebed.com Book: Book Do This Before Bed: Simple 5-Minute Practices That Will Change Your Life   Episode Sponsors: LMNT OFFER: Right now, for my listeners LMNT is offering a free sample pack with any LMNT drink mix purchase at DrinkLMNT.com/FEELGOOD. Thatâs 8 single serving packets FREE with any LMNT any LMNT drink mix purchase. This deal is only available through my link so. Also try the new LMNT Sparkling â a bold, 16-ounce can of sparkling electrolyte water. USE LINK: DrinkLMNT.com/FEELGOOD  FATTY15 OFFER: Fatty15 is on a mission to replenish your C15 levels and restore your long-term health. You can get an additional 15% off their 90-day subscription Starter Kit by going to fatty15.com/KIMBERLY and using code KIMBERLY at checkout. USE LINK: fatty15.com/KIMBERLY  Episode Chapters 00:00 Introduction to Energy Healing and Oliver Nino 02:00 The Importance of Energy in Self-Healing 05:59 Personal Journey into Energy Work 09:53 Becoming Your Own Healer 11:51 The Role of Relationships in Healing 18:08 Setting Intentions for Transformation 21:58 The Power of Love in Healing 30:02 Mastering Nighttime Practices for Energy Management 36:04 Practical Tips for Energy Cleansing and Self-Care 39:58 Finding Love Through Healing and Intention  SOLLUNA PRODUCT LINKS Glowing Greens Powder⢠Feel Good SBO Probiotics Feel Good Detoxy Feel Good Digestive Enzymes Feel Good Starter Kit Feel Good Skincare KIMBERLYâS BOOKS Chilla Gorilla & Lanky Lemur Journey to the Heart The Beauty Detox Solution Beauty Detox Foods Beauty Detox Power Radical Beauty Recipes For Your Perfectly Imperfect Life You Are More Than You Think You Are OTHER PODCASTS YOU MAY ENJOY! Wellness Insights: How to Listen to Your Body for Nutritional Guidance How the Power Foods Diet helps with Weight Loss with Dr. Neal Barnard EP. 877 How Not to Age with New York Times best-selling author Dr. Michael Greger How to eat to reduce anxiety with Harvard nutritional psychiatrist Dr. Uma Naidoo  Powered and Distributed by: PodcastOne Transcript: Solluna By Kimberly Snyder (00:00.876)Hi everyone, welcome back to our Monday show. I am so excited for our very special guest here with me today, Oliver Nino, who is a New York Times bestselling author, an entrepreneur, energy healer, spiritual activation expert, and creator of Geo Love Healing, an online company designed to help individuals master their energy and unblock themselves. Such a powerful word, unblock. His new Oliver Nino (00:25.071)Yeah. Solluna By Kimberly Snyder (00:29.868)His latest book is called Spiritual Activator, Five Steps to Clearing, Unblocking and Protecting Your Energy to Attract More Love, Joy and Purpose. And his other book, which I also want to talk about today, Do This Before Bed, Simple Five Minute Practices That Will Change Your Life. Oliver, thank you so much for being here with us today. Oliver Nino (00:50.028)Kimberly, thank you so much. Iâve been so excited for this. Solluna By Kimberly Snyder (00:53.07)Iâm so excited. I love your background, by the way. If you guys are listening to this, please hop on our YouTube channel to see this very cosmic, expansive background behind Oliver. just matches energy wise, what youâre talking about in your books. just, you feel this openness, right? Oliver Nino (01:13.61)Yeah, mean, honestly, like to me, I wanted something thatâs like, what can I have in the background thatâs kind of like gets peopleâs energy kind of like in a good place. So we, know, chalk in our tech folk or the tech folk behind there. Theyâre the ones that are making sure everyoneâs like visual experience is also amazing, right? Solluna By Kimberly Snyder (01:30.808)So I love, know, even talking about energy just feels so expansive. And some people may say like, energy healing, whatâs that? So I love how in your books you go right into, hey, everythingâs energy, right? And weâve been, weâve heard so much about quantum physics now and just how this limited Newtonian view of separation has been so outdated for so long and this interconnectivity. In my last book, all it was about the heart and heart coherence and how all these fields intersect. So can you first tell us a little bit about, you know, energy in general, how energy, mean, such a big question, but just, you know, just top line, why itâs so fundamental that weâre working with energy when weâre talking about self healing, unblocking, expansion, attraction, and also a little bit about how you came into this work in the first place. Oliver Nino (02:21.142)Mm. Oliver Nino (02:25.28)Yeah. Yeah. to me, the way I look at energy, itâs almost like itâs, itâs oxygen, itâs sunlight, right? Whether people believe in it or not, itâs something that affects us. And to me, I think the unique thing about my background is like, I didnât start out with, with energy. Actually, I started out as an entrepreneur, very successful in different ventures, you know, and, and, and throughout the process, you know, wanting to better myself, wanting to heal, wanting to have abundance in all areas of life. felt like. You know, I felt like there was more to life than what I was experiencing, but I couldnât experience what, you know, what that was. And I didnât know why it wasnât for lack of trying out. I tried a lot of different modalities, but you know, some work, some work for the moment, but nothing really got me to where I wanted to go. And that was my first focus is I just wanted a better life. I just wanted to heal from pain, heal from trauma. You know, I just wanted, you know, to like release resentment and anger. wanted to feel good in my body. wanted to, you know, have. better finances and then better relationships and the whole thing. And what I realized is energy is the one thing that affects us all that nobody talks about. Because to me, funny enough, like you mentioned, youâre in California, my first awakening was, gosh, was 20 years ago, I had a energy healing from a healer in Tabanga Canyon. Solluna By Kimberly Snyder (03:51.405)Hmm Oliver Nino (03:52.29)For the very first time, I was very, very skeptical. cause I, and that was before, like right before the secret came out, before energy was even a thing. And I was very skeptical, but I was open-minded. I was like, Iâm going to try it once. If you come highly. Solluna By Kimberly Snyder (04:02.744)with absence or hands-on healing. Oliver Nino (04:05.57)Um, I went to see him, this person, he was visiting from Australia and he didnât touch me. He was like, he was close. He had crystals and doing all those different things, but he didnât, he, he wasnât hands on like a massage, like a body worker. It was just waving a lot of crystals, making a lot of sounds. And I thought I was like, gosh, one is, is this a, is this a cult? And what, kind of stuff did I sign up for? My mind was very, very negative the entire time. And, and I was skeptical. didnât see anything. I didnât feel anything. I was very, very irritated. And at of the healing, I remember he said, you know what? I released a lot of abundance blocks that you had in your heart. And these abundance blocks were passed on to you generationally. Your dad had it, his dad had it. And that was what was stopping you. And for me, went to one ear, came out the other. I was like, okay, sure. Now Iâve got abundance blocks. Great. you know, not only did I get a healing, I got his Australian fortune cookie too. Tell him you my fortune, right? so I left there and he goes like, before I left, he was like, the next four to five weeks, youâre going to have a windfall of abundance. And Iâm like, okay, you know, walked out, didnât think anything of it. You know, four to five weeks later, you know, I, opportunity came and I ended up making more in one day than in an entire year. Right. And I was like, what is this energy thing? Whatâs going on? What, how can it do this? How can it do something that is so impossible in my mind and do it even if Iâm Solluna By Kimberly Snyder (05:20.216)Mmm. Oliver Nino (05:31.458)skeptical, right? So to me, thatâs my first introduction to it. Thatâs that got me down the rabbit hole of like, if this is what one session can do, then what do I not know about energy? What else can it do? How else can it change my life? And that started my passion and earlier on obsession and passion, for, energy work. But to me, energy is the thing that affects us all. Like if you think about it, even if you donât believe in energy, you can all relate to, if you go into a mall, right. And next thing you know, thereâs a little bit. too many people around you or someoneâs anxious, we tend to feel it. Like not only in energetic system, sometimes some people is like the nervous system feels it and our body reacts, right? Solluna By Kimberly Snyder (06:09.154)I feel it very much. Iâm like, yes, I understand. Oliver Nino (06:11.97)Yeah. And to me, itâs almost, itâs the same thing. I hear people all the time, but I donât believe in energy. then they, donât know what it is, but then theyâre the type of people where, someoneâs, you know, you feel like someoneâs staring at you and you look and they are staring at you. can feel it. Like theyâre looking at you. Or for me, itâs like those crazy things to where youâre thinking of somebody you havenât thought of them for a while. Next thing you know, they call, they text, you bump into them and youâre like, whatâs going on? Cause to us, thereâs this invisible field that connects us all. And thatâs energy. And to me, I think itâs one of the things thatâs always been there since the beginning of time. And the more we become aware of it, I think the better weâre able to navigate life itself, you know? Solluna By Kimberly Snyder (06:49.238)Absolutely. I also love that this was your first experience was going to someone and you were skeptical and then you had this incredible experience and now youâre working with energy all the time and doing healings and having all these events and teaching people and teaching teachers. So do you believe Oliver, we all have this potential to tune in or do you think in this lifetime, some maybe more, depending on what we believe with reincarnation like Oliver Nino (06:57.12)Yep. Solluna By Kimberly Snyder (07:18.964)know, able to tune in more and be, Iâll use the word healers. Oliver Nino (07:24.704)Yeah. Yeah. It was, it was interesting because like, most healers that you see out there, like, you know, theyâre, Iâm, Iâm, Iâm a little bit different in a way to, Iâm mostly left brain. Iâm mostly analytical. Iâm mostly in business. Iâm mostly ground. I, kind of figured out all the other stuff before I jumped into it. and what I realized is I met so many people, and maybe because Iâm a little bit more biased. but everyone that Iâve met in my experience in the last, in the last 20 years, are people that. are gifted. The question is, will they step into their gift in this lifetime is another question. Because Iâve met people that are, you know, their lives have spiraled and theyâre in a dark place. And when people are around them, theyâre like, they feel like they get drained of energy. And when Iâm around that person, Iâm like, person has a gift, right? But are they willing to explore? Are they willing to heal? Are they willing to step into it is another question. So to me, Iâve come from the belief based on what Iâve seen. And what Iâve, you what Iâve, what Iâve known is that everybody has it within them. Right. And at certain times, you know, whether itâs a heartbreak, like, you know, you know, you get a diagnosis, like you can do an accident, midlife crisis, like, something happens in your life where we reevaluate and weâre like, you know, things have to be better. And we tap into what we have within the light within sometimes things have to happen for us to tap into it. And sometimes we just seek it out because we feel like lifeâs Solluna By Kimberly Snyder (08:46.775)Yes. Oliver Nino (08:50.9)not as fulfilling as it can be, right? Solluna By Kimberly Snyder (08:53.174)Yes. And also, you know, back to your story, for many of us listening, weâre like, that sounds great. I can just go to a guy and he can wave crystals over me and I get all this money. It sounds amazing. But in your books, you also talk about, you know, working with our own self-conscious, subconscious work we have to do, doing the affirmations, doing practices before bed. So there is, you know, free will involved. Itâs not that we want to show up at You know the healers and keep going or Oliver Nino (09:24.778)Yeah. I mean, I, I tell people Iâm a big believer because this is what I did. To me, Iâm glad and thankful that there are people out there that, you know, shine their light and did healing back then. And I was able to experience, but Iâm, Iâve been in the very beginning. I was a little bit more of a control freak in a way to like, thatâs great. But what if I need healing every week or every other week or every other day? Cause life happens. I donât want to, you know, be at the mercy of somebody doing a healing. Right. And cause I wanted to. have the skills. thatâs that led me that opened my eyes, show me what was possible. you know, shortly after that, I went deep dive into how can I become my own healer? How can and what I realized is we all have the ability to affect our energetic fields, you know, and, and really cause our bodies, our minds, our emotions and to go into a self healing state to where it rectifies things and we, you know, we feel better, think better, you know, and and experience good things as a result of it. So to me, I am a big believer that yes, the beginning, yeah, you can have people show you the way, you can have crystals, you can have things that are training wheels, but ultimately I believe that we all have it within and we are our own healers. And thatâs a journey that I wish a lot of people took up more. Solluna By Kimberly Snyder (10:44.59)You know, itâs unfolding all the time, right Oliver? Iâll give you an example. When I met my husband and it was this like incredible love and then we got together and there was this closeness and then this trauma came up that wasnât, I wasnât aware of in my prior relationships and I hadnât loved in the same way. And then in front of all this old stuff, was like unfolding and then that comes up, old patterns, right? And then, you know, itâs that awareness and working with that energy. And I wouldnât have worked with that energy, you know, 10 years ago. So itâs like, we just keep evolving, I think, as humans. And like you said, modalities and tools to keep supporting ourselves. Itâs such an important part of self care. Oliver Nino (11:24.866)Yeah, itâs super important because to me, I feel like weâre never done growing. mean, yeah. Can you get to a place to where youâve got everything that you want in life? And I have people that Iâve helped that you would look at their lives and youâre like, they have everything they want in life. What else could they possibly have? And to me, a lot of times when you have it all and then youâre supported and when you have that bandwidth is at times when the next layer of healing shows up because youâre strong enough to handle it. Because in the past, youâre not You know, if you havenât, you donât have the resources, whether itâs the environment or internal, right. then youâre the toughest stuff wonât, wonât come up to heal because itâs not ready to be healed. The environmentâs not there to heal it, or itâs not relevant to be healed. But to me, a lot of my biggest growth happened, you know, happens in relationships, right? It, it, makes us feel safe enough at times to be like, I can now process this stuff. And then when we process it, life gets better, right. Solluna By Kimberly Snyder (12:09.005)Yeah. Solluna By Kimberly Snyder (12:18.126)So when youâre working with energy, Oliver, and Iâm getting goosebumps now, is it something youâre just feeling or are you seeing colors or is there any visual component or is it more, is it just a different type of sense? Oliver Nino (12:25.729)Mm. Oliver Nino (12:33.938)Itâs different because like, so I teach people how to do it as well. And itâs very, very different for everybody. I, I, I look at it as people have different ways they process energy. Iâm more of a feeler. So when Iâm working with somebody, I can try to imagine stuff, but to me, I feel the heat. I feel where the block is. feel, you know, where the resistance, I feel where trauma is stuck. I might have another healer, you know, that Iâve trained and they donât feel stuff when theyâre doing that. They can see it. They can see it vividly. They can see it clearly. I might have other people like when theyâre doing. You know, when theyâre running their hands over, you know, they get the information, like itâs just coming to them what it is. Not even, not even seeing, not even feeling itâs snowing. Right. So to me, the way I look at it is weâre all different. some people see, some people feel, some people know, some people smell, some people hear. And we, but just because thatâs where you start, doesnât mean thatâs all available to you. To me, thatâs, those are like the ones that are awake right now. And as you explore more can actually open up for you. Solluna By Kimberly Snyder (13:31.158)And can you turn it on and off? Or you just start looking at the grocery store and youâre like, this person in line ahead of me is like some big drop. Oliver Nino (13:33.899)Yo. Mm, mm. Well, to me, honestly, like, I feel like we are all born with it on. If you look at kids, theyâre very, you know, in tune, very sensitive, very in tune, very just knowledgeable. And they, they, theyâre high vibrational and through life, we actually turn it off. We actually dim our lights to, fit in so that weâre not judged or maybe as a kid, we feel too much and itâs no one gave us a tool. So we shut it off. So weâre not feeling too much. Right. Or at times Iâve seen it to where. Solluna By Kimberly Snyder (13:44.045)Yeah. Solluna By Kimberly Snyder (14:06.253)Yeah. Oliver Nino (14:08.789)You you might, you might get rejected or ridiculed for it or your parents or someoneâs afraid of it. So you turn it off just to fit in. So thereâs a lot of reasons why we turn it. We try to turn it off, but to me, itâs, itâs, itâs running underneath the surface. It always, itâs always there and itâs going to visit us later, later in life to remind us that we have it. But yeah, to me at the very beginning, itâs tough. went to when, when I was the very beginning of my journey. I would go to grocery stores and I would feel everyoneâs energy. would, you know, and I would, I would be affected by it. And I want to protect myself. Right. And the longer Iâve done this, I realized that that was one way of doing it. And at different levels, like, you know, your, your, your vibration becomes your protection. So when you, when you work on yourself in a lot, youâre in a high vibration, you walk into that store. And in the past, if people are negative, theyâre affecting you. But when youâre in a high vibration, it kind of flips. Solluna By Kimberly Snyder (14:53.602)Yes. Solluna By Kimberly Snyder (15:04.824)Yes. Oliver Nino (15:04.916)Youâre affecting people positively because energy goes both ways. If they can drag you down, you can lift them up. So to me, what Iâve realized long-term is working on your vibration, your energy puts you high to where that becomes your best protection. Right. Solluna By Kimberly Snyder (15:18.872)my gosh, itâs so funny, Oliver, when I used to teach yoga, when I first got back from backpacking, I would go in the bathroom before I would teach and I would do these Reiki protection symbols over myself. And then I realized over time, like youâre saying, like when I feel really strong in my energy, Iâm not scared to be around people or touch them. I may notice, like you said, like, this person feels a little bit, you know. Oliver Nino (15:42.562)Yeah. And it kind of becomes more empowering because at the very beginning, think, you know, a lot of people go through it for like, they, they take on energy and theyâre like, Ooh, people can affect me. But then Iâve seen people, Iâm like, how is it that there are people that walk into the room and they just lift the whole room up with their energy? And that fascinated me. mean, the first experience that Iâve had was, um, have you heard of, um, The hugging saints. So I know we, got, I got exposed to her in 2005 and I was just, Solluna By Kimberly Snyder (16:05.302)Yes, on the hug. Oliver Nino (16:12.662)baffled to where like, know, in LA, when she landed, I would feel the energy shift and I was, you know, 30, 40 minutes away from the hotel. would feel the energy of the city shift and I would walk into the hotel room, you know, and see people and they were crying before they even saw her because her energy field was so healing. She has done a lot of work that anyone thatâs in that field, they experienced the shifts. So to me, That was one of my first, examples of like, wow, there are people that can actually impact other people by just their presence without even talking to them. Right. So I kind of started seeing two parts of the picture or more than one of just like, wow, they can affect me negatively. was like, Hmm. People can also affect you positively. Solluna By Kimberly Snyder (17:01.198)So back to your practical work and your books. And thereâs a part in the book, and itâs in the beginning where you talk about to manifest, to create what we want. Thereâs also this, Iâm paraphrasing here, this detoxing, healing thatâs also so important because weâre saying we want something, but our underlying subconscious beliefs are blocking us. And then itâs not really working. Oliver Nino (17:27.413)Yes. Yeah. Solluna By Kimberly Snyder (17:30.51)How would we even get started? What are some of really preliminary ways in which you would tell people, Is the unblocking first? Is the expanding? Is there a practice that does both? Oliver Nino (17:41.189)Right. so itâs a good example. Like some people that are like, you know, they might be like, I want to find love, like, you know, I want to find love and I want to just someone to love me and I want them to be healthy and I want them to be a happy relationship. Right. And then maybe one of their, their beliefs, conscious or unconscious is like, everyoneâs going to hurt me. They can see me, they can hurt me. Right. Or it could even be like, I want to make more money. But then one of their beliefs that I heard from their parents is like, moneyâs a root of all evil or youâre lonely at top. Right. So To me, thereâs these conflicting things. And a lot of the times, you youâd be surprised when somebody just sets an intention of like, you know, I donât know whatâs blocking me, right? But I want to release them. Anything thatâs blocking me, anything thatâs blocking me from more love of abundance, Iâm ready to release them. When people set an intention, to me, itâs like the power of prayer. Like, and Iâve seen a lot of stories, you know, of it to where people⌠Solluna By Kimberly Snyder (18:21.23)Mm. Oliver Nino (18:37.346)pray and they have strong intentions and then somebody has spontaneous healing or this miracle happens and they didnât do any energy work other than prayer and intention, which to me is a form of energy work. When youâre sending an intention and a prayer, itâs not your illogical mind asking, itâs your soul making the request at the highest level. to me, it gets processed at higher levels. to me, You know, if you, if you want to change at times, you can just start with the intention of like, I donât know what the next steps are, but I am open. And when things show up, Iâll take action on it. And youâd be surprised with how many people that that step alone starts this ripple effect of, of transformation and change, right? It doesnât have to be, you know, you got to do this and this and this and that. I mean, that can come up, but to me, it all starts with the intention and decision that, you know, what I want to, I want my life to be better and Iâm open for it to be better. Solluna By Kimberly Snyder (19:29.518)Well, and it sounds so genuine the way youâre putting it, right? Itâs sort of like Iâm down on my knees. I know somethingâs not working. I really want my life to shift. It feels so heartfelt. Oliver Nino (19:39.217)Itâs heartfelt. Itâs surrender. It is surrender. is us being like, you know, Iâm not going to use my mind to figure it out. I surrender it to a higher power or whatever people believe in. Iâm just getting out of the way to let, you know, to be led. And to me, itâs one of the most powerful things Iâve seen cross culture, cross country, cross time is like power of intention and prayer. I mean, of course thereâs a lot of other things people can do, but to me, thatâs probably one of the most underrated things because itâs so simple. You know, we think we think we got to do 10 steps, but in reality, like my wife, the same thing to me, you know, when I met her, she was the master of intention and prayer, right? She, you know, in her life, she leaned on that a lot and it moved mountains for her. and to me, itâs one of the things to where people think, itâs step number one to me. can be, like, yeah, itâs that number one, but it can also be the only set that you do. Iâve seen peopleâs lives change. just that. Solluna By Kimberly Snyder (20:32.522)And do you think, like, you know, weâre talking about heartfelt, like, itâs kind of like superseding the mind, weâre going into the soul, that itâs not necessary for some, maybe for some it can be important, but to kind of delve into all the trauma and like understand or try to understand mentally all the things that happened. And Iâm not saying bypass, but if you surrender and say, well, I know thereâs all these blocks and I want to change my energy. Can you go that way? Oliver Nino (20:58.314)Yeah. I mean, to me,
Ep. 1005 | How Lifestyle and Bio-Identical Hormone options can help balance your hormones with Dr Erika Schwartz
Weekâs Episode Special Guest: Dr. Erika Schwartz About Dr. Erika Schwartz In this engaging conversation, Kimberly Snyder interviews Dr. Caroline Leaf, a renowned neuroscientist and author, about her latest book, âHelp in a Hurry.â They explore the profound distinction between the mind and the brain, emphasizing the importance of understanding the non-conscious mind and its role in managing thoughts and emotions. Dr. Leaf shares practical tools for self-regulation, particularly in moments of stress and regret, and discusses the impact of our thoughts on our physical health. The conversation highlights the power of self-awareness and the ability to create positive energy in the world. Guest Resources: Website: https://drerika.com/ Podcast: Redefining Medicine podcast Book: Donât Let Your Doctor Kill You: How to Beat Physician Arrogance, Corporate Greed and a Broken System  Episode Sponsors: MOMENTOUS OFFER: Head to livemomentous.com and use code KIMBERLY for 35% oďŹ your ďŹrst subscription. Thatâs code KIMBERLY at livemomentous.com for 35% oďŹ your ďŹrst subscription. USE LINK: livemomentous.com Code: KIMBERLY for 35% oďŹ your ďŹrst subscription.  FATTY15 OFFER: Fatty15 is on a mission to replenish your C15 levels and restore your long-term health. You can get an additional 15% off their 90-day subscription Starter Kit by going to fatty15.com/KIMBERLY and using code KIMBERLY at checkout. USE LINK: fatty15.com/KIMBERLY  Episode Chapters 00:00 Introduction to Hormonal Health and Dr. Erica Schwartz01:52 The Importance of Bioidentical Hormones05:57 Misconceptions and Historical Context of Hormone Therapy09:50 Empowering Women to Understand Their Bodies13:53 Navigating Hormone Therapy: Timing and Longevity17:40 Balancing Hormones for Fertility and Overall Health19:30 Understanding Hormone Supplementation21:46 The Role of Hormones in Aging25:39 Proactive vs. Reactive Hormone Use28:11 Hormones and Disease Prevention30:30 Muscle Health and Aging33:53 The Importance of Supplements and Lifestyle  SOLLUNA PRODUCT LINKS Glowing Greens Powder⢠Feel Good SBO Probiotics Feel Good Detoxy Feel Good Digestive Enzymes Feel Good Starter Kit Feel Good Skincare KIMBERLYâS BOOKS Chilla Gorilla & Lanky Lemur Journey to the Heart The Beauty Detox Solution Beauty Detox Foods Beauty Detox Power Radical Beauty Recipes For Your Perfectly Imperfect Life You Are More Than You Think You Are OTHER PODCASTS YOU MAY ENJOY! Wellness Insights: How to Listen to Your Body for Nutritional Guidance How the Power Foods Diet helps with Weight Loss with Dr. Neal Barnard EP. 877 How Not to Age with New York Times best-selling author Dr. Michael Greger How to eat to reduce anxiety with Harvard nutritional psychiatrist Dr. Uma Naidoo  Powered and Distributed by: PodcastOne Transcript: Solluna By Kimberly Snyder (00:02.595)Hi everyone and welcome back for our Monday show. We have a very special guest here with us today. Iâm so excited to chat with Dr. Erica Schwartz, who is a bestselling author. Sheâs the founder of Evolved Science, a world renowned medical practice based in New York City, built on the recognition that bioidentical hormones are the foundation for better health. She has eight books out. Sheâs been featured in the New York Times, the Wall Street Journal, Daily Mail, Vogue. Town and Country, the New York Post, and regularly on many television shows. goes on and on. Dr. Erica, thank you so much for being here with us today and sharing some of your wisdom. Dr Erika (00:44.782)Kimberly, thank you for having me. Itâs such a pleasure. kidding? I think you have accomplished just as much, if not more, than I have. So I think thatâs pretty impressive. Youâre impressive. And Iâm really honored to be on your show. Solluna By Kimberly Snyder (00:55.631)your energy is so beautiful, Dr. Erica. I can feel your heart. I can feel your authentic, really wanting to support, especially women. I feel like, you now, Dr. Erica, thereâs so much discussion around hormones. When I think about my momâs generation and my grandmother, especially in different parts of the world, you my momâs side is from the Philippines. I feel like we didnât talk about hormones that much. And now all of a sudden itâs sort of like everywhere. Youâve been talking about this for, wow, yeah. Dr Erika (01:30.798)30 years. So yes, itâs, you know what I say, I am thrilled to have lived long enough to see it happen. Solluna By Kimberly Snyder (01:39.822)Yes. Dr Erika (01:39.886)because 30 years ago when I started working with hormones, people thought I had lost my mind. And I was like, no, all this data is wrong. Everything that theyâre coming up with is wrong. And it was really rough. now it turns out that I have patients whoâve been with me for more than 30 years, that Iâve been taking hormones more than 30 years. And it turns out that it was the right thing. And itâs just⌠Solluna By Kimberly Snyder (01:56.877)Wow. Dr Erika (02:04.82)unfair for these poor women who still suffering because the information is still missing. Solluna By Kimberly Snyder (02:11.661)Yes. Well, let me ask you, Dr. Erica, letâs talk about some of this information because I know youâre a proponent of lifestyle as well and healthy food and exercise and all these aspects, which I want to talk about. But since, you know, the bioidentical hormones, is this something that we should pursue only when we start to feel adverse symptoms? Is it possible for many women to not feel those symptoms, to sort of glide through perimenopause and menopause? Dr Erika (02:21.07)Thank you. Solluna By Kimberly Snyder (02:39.339)Or is it something thatâs more your opinion proactive? Dr Erika (02:44.6)Kimberly, thatâs such a great question. So this is the thing. I think that everybody should be on hormones. I think that when you go on hormones, depends on your own individual needs. I think that because thereâs such confusing and mixed messaging coming around, but thereâs more and more realistic stuff coming through. I think it depends on, you know, there are a lot of women who donât even know that there are such things as symptoms around menopause. Solluna By Kimberly Snyder (02:50.244)Mmm. Dr Erika (03:13.262)They donât even know that that exists. So if you start having symptoms, by all means you should be on hormones. You should see a doctor or a provider, nurse practitioner, SPAs, they know how to provide services because they know how to take the bloods. Solluna By Kimberly Snyder (03:13.646)Right. Dr Erika (03:32.438)evaluate you, you want to find somebody who cares about you, individual, the person, and who actually knows what theyâre talking about. Because recently, thereâs like a total on, you know, onslaught of Solluna By Kimberly Snyder (03:36.845)Yes. Dr Erika (03:49.464)hormone experts. And the truth is theyâre not because they havenât known about it long enough to know what do. You know, I teach at the American College of Anti-Aging Medicine, A4M, and we train a lot of doctors and a lot of providers. But the thing is, thereâs still many, many more who need help. And in the conventional medical system, the medical education is completely zero on it. Solluna By Kimberly Snyder (03:54.945)Wait! Solluna By Kimberly Snyder (04:11.097)Right? Solluna By Kimberly Snyder (04:19.001)Wait. Dr Erika (04:19.408)no education, the North American Menopause Society, the menopause practitioners, they really are very, far behind. And Iâll give you an example that when this whole thing started in 2002 with that study that really put us behind the eight ball, was the, they sent out, and this is the American College of Obstetrics and Gynecology in North America Menopause Society, where all women turned to, and Iâm a conventional doctor, trained doctor and what they did is they sent out this like a pamphlet telling women that what you should tell your patients since you couldnât give them hormones anymore was that they should wear layers they should stay in dark rooms Solluna By Kimberly Snyder (04:50.093)Yes. Dr Erika (05:12.078)It was so offensive to me because I was working with hormones already. I couldnât believe it. But you have to think that this is where theyâre coming from. And that was only in 2003. So youâre talking about 23 years, 22 years ago. So thereâs a long way to go to get the information out to everybody and get the right information out. Solluna By Kimberly Snyder (05:34.848)That study youâre referring to, doctor, was linking hormones to cancer, correct? Dr Erika (05:41.482)It was a study that did not use bioidentical hormones. They used a synthetic form of hormones that came from Franklin Horseâs urine. And that study said that came out stopped early because supposedly there was an increased incidence of breast cancer. in the study and strokes and, you know, strokes and blood clots. The truth is that the study was wrong. The women that were studied in the study were women that were older. They were more than 10 years after menopause. They were, a lot of them had pre-existing conditions, meaning like there were smokers, they had all kinds of other medical problems. So, Solluna By Kimberly Snyder (06:19.567)Huh. Dr Erika (06:30.05)the study was just wrong. The fact that it was wrong, it just was wrong. And then what happened is that the principal investigators did take back the information, but unfortunately the media never covered that. So doctors never knew about it. The women never knew about it. And it took until in the past four or five years, 10 years maybe that Solluna By Kimberly Snyder (06:31.695)It was spewed. Yeah. Solluna By Kimberly Snyder (06:45.827)Hmm. Dr Erika (06:58.344)Women are now talking about menopause, peri-menopause, theyâre talking about hormones, and the information is very clear. And you know, the surgeon general and the FDA right now, theyâre taking off the black box warning off of estrogens because there was no connection between taking estrogen and breast cancer and taking estrogen and getting ovarian cancer or whatever. It was just crazy. Solluna By Kimberly Snyder (07:00.45)Yes. Solluna By Kimberly Snyder (07:22.829)Great. Dr Erika (07:26.816)The truth behind it is that it was all about money and it was about Big Pharma having paid for the study that was supposedly the government sponsored study, but it wasnât. It was Big Pharma paid for it. And Big Pharma paid for the hormones that they were using in the study. And then they thought that it was going to be the eternal, you know, the fountain of use, but it turns out that it wasnât. Solluna By Kimberly Snyder (07:36.047)Mmm. Dr Erika (07:54.198)It wasnât even right because it was the wrong population. So anyway, make our long story short, they got scared because the last thing they wanted was for the public to know that it was the government had taken money from big pharma to conduct a study that wasnât right. Solluna By Kimberly Snyder (08:14.937)So Big Pharma didnât want women to know about bioidentical hormones so they could potentially sell other medications or aids for women to deal with the symptoms. Is that sort of the gist? Dr Erika (08:26.784)Right. So, yeah, thatâs the gist because essentially, and this is the funny thing, know, women get antidepressants when theyâre perimenopause. I mean, women take more antidepressants than anything else. And you think about it, are we missing antidepressants in our system? Well, I donât think so. I bet you donât think so. We donât have antidepressants there. There are a lot of ways to get rid of the depression and Solluna By Kimberly Snyder (08:54.671)Great. Dr Erika (08:55.342)lifestyle being the number one that you talk about so eloquently and so correctly and Diet exercise stress management everything you talk about and talking about for 30 years So I agree with you a hundred percent and then hormones you missing hormones when the hormones start going out of whack Solluna By Kimberly Snyder (09:06.018)Yes. Dr Erika (09:17.878)Thatâs what you need to do is balance the hormones, not give women antidepressants and basically take them out of the workforce, take them out of society, make them basically unnecessary. Itâs terrible. Solluna By Kimberly Snyder (09:23.18)Right. Solluna By Kimberly Snyder (09:33.325)Letâs get a little specific, Dr. Erica, when you say hormones, you mentioned estrogen. Are we also talking about progesterone, testosterone? Dr Erika (09:42.306)Thyroid, adrenal, yes. Weâre talking. Solluna By Kimberly Snyder (09:44.495)So thereâs a whole mix that you would have to meet with a doctor such as yourself to see whatâs right for your body. Dr Erika (09:50.124)Well, I think it would be best to do that. People become their own doctors. you know, sometimes thatâs not so bad, because I think that in the conventional world, weâre not helping our patients. You know, I have this book coming out, re-released actually, September 2nd, itâs called Donât Let Your Doctor Kill You. And itâs the truth. Solluna By Kimberly Snyder (09:57.465)right Solluna By Kimberly Snyder (10:07.524)Hmm. Solluna By Kimberly Snyder (10:15.915)What a great title. Dr Erika (10:17.886)Thanks. But you know, itâs coming back out and weâve expanded. The first time it came out was like 10 years ago. And then we added COVID and AI and a lot of pieces to it and more stories. And the thing is that in the conventional world, you really donât get the help you need. And women, and I think that one of the most important messages is you live in your own body. I donât live in your body. The doctor doesnât live in your body. So listen to your body, learn to listen. And once you listen to your body, then you can actually follow advice or not. Itâs your decision. And in the conventional world, unfortunately, Solluna By Kimberly Snyder (10:36.239)Mmm. Dr Erika (11:02.892)That decision is based on fear because itâs about intimidating the woman, scaring her into, my God, I might have cancer that Iâm missing so I can have a million tests. But at the end of the day, nobody stops to see whatâs going on inside. How could I improve my life because I live in here? So thatâs kind of the goal. My goal is to eliminate fear. Solluna By Kimberly Snyder (11:19.748)Wait. Solluna By Kimberly Snyder (11:29.944)Yes. Dr Erika (11:30.08)and to empower women to learn as much as possible about themselves. And yes, youâre right. You do need a prescription for estrogen. You might not necessarily need a prescription for progesterone. You do need a prescription for testosterone, for thyroid, adrenal. You may not need a prescription because theyâre supplements. But the thing is you want to work with someone who cares about you. Solluna By Kimberly Snyder (11:52.587)Yeah, itâs just even hearing you say all these things, Dr. Erica, it just, I donât know, for me, and I havenât gone into this yet, it just feels like someone being their own doctor when hormones are so specific, that feels scary, like youâre just kind of prescribing to yourself. So let me ask you some specific, yes. Dr Erika (12:01.801)Yeah. Dr Erika (12:11.192)Well, canât. You canât prescribe for yourself. But if you understand how your bodyâs functioning, youâll start living inside your body, right? Thatâs what you teach, is live inside your body. Be present, understand. Donât react to the outside, react to the inside. Solluna By Kimberly Snyder (12:24.749)Yes, be present. Dr Erika (12:32.593)then you can get right help because then you can, youâll go to a doctor, letâs say, or some kind of provider and they say stuff that doesnât make sense. Youâre not going to be intimidated. Youâre not going to be afraid. Youâre not going to make a mistake of like, okay, Iâm going to follow it. Youâre going to say, well, that doesnât make sense. Let me run. Go somewhere else. Solluna By Kimberly Snyder (12:55.631)So Dr. Schwartz, Iâm gonna ask you a three-part question. And if you forget one of them, donât worry, weâll go back. as youâre⌠Oh, sorry, sorry. Iâm so sorry. Dr. Erica. Dr Erika (13:01.736)This is not much work, itâs my god. Iâm just kidding. I just have people to call me like the shorts as much as I donât like it. Solluna By Kimberly Snyder (13:10.959)Might sound so formal, right? Weâre sisters here. Yes, yes. So three parts. Number one, which is a fear women have once you start taking the hormones, do you have to be on them for the rest of your life? So weâll talk about timing a little bit, because I read something recently, you have to start before 60. Number two, the symptoms. Dr Erika (13:14.154)Yes, we are. Weâre all one. Weâre all one. Thatâs it. Dr Erika (13:21.463)Yes. Solluna By Kimberly Snyder (13:37.453)that we keep referring to, if we could elaborate a little bit more about when we know somethingâs off. And number three, Iâd love to know not just about alleviating symptoms, but potential further benefits, whether thatâs protecting our bone health. Like you talked about mental health, physical health. So if we could go into those three more specific things, Erica, Iâd love to hear. First one, do we have to be on hormones forever? Dr Erika (13:53.774)Great job. Dr Erika (14:00.302)Okay. Solluna By Kimberly Snyder (14:06.593)timing wise, like some people may experience symptoms in perimenopause. Some people, I think my mother went through menopause in her mid-50s. Dr Erika (14:16.862)Yeah, thatâs because youâre half Filipino. The Filipinos go into menopause later in general. But letâs answer. So first of all, Solluna By Kimberly Snyder (14:20.184)Yeah. Solluna By Kimberly Snyder (14:25.752)Okay. Dr Erika (14:29.684)Yeah, you should stay on hormones forever because you want to stay young and healthy, right? Itâs not about chronologic age. Itâs about physiologic age. Iâm 75. I donât think my body looks or feels or I feel the same I felt when I was 40 only maybe 35 only I work a lot harder at it. You know what I mean? What I do Solluna By Kimberly Snyder (14:32.345)Got it. Solluna By Kimberly Snyder (14:42.702)Wow. Solluna By Kimberly Snyder (14:54.721)Adrienne, itâs amazing. I mean, you look like youâre in your 40s. Dr Erika (14:58.674)I love you. you know what? They have that new app that my one of my grandchildren had and about what your age is, right? And you put it up and it said 48. Itâs funny that you said that. That was the sweet. No, but I have to tell you. So yeah, if you stay on hormones, your chances of staying healthy and staying well. Solluna By Kimberly Snyder (15:06.349)yeah, yeah. Solluna By Kimberly Snyder (15:10.18)Wow. Dr Erika (15:20.982)are much higher. So why would I ever stop hormones? I started at 46 and I can promise you, I will die with my taking hormones because look at how I feel, look at what happens. But itâs not just the hormones. Weâll talk about that. So anyway, so the other part of it is you donât have to stay on hormones or anything forever. You could do whatever you want. Solluna By Kimberly Snyder (15:36.856)Yes. Solluna By Kimberly Snyder (15:52.152)Yeah. Dr Erika (15:55.146)And I mean, most of my patients are now 30. You start having symptoms of hormone imbalances as a teenager. When you get acne, when you first take the period, you get PMS, those are hormone imbalances. And theyâre all very easily treated with very low dose progesterone, very low dose. And itâs really easy. So if you have somebody like my first book, The Hormone Solution, that⌠Solluna By Kimberly Snyder (16:03.801)Right. Dr Erika (16:20.662)Thatâs what I wrote in it and that came out in 1999. think about, no, maybe 2002. So itâs so obvious that itâs a continuum, right? I mean, why donât we address the fact that itâs a continuum and itâs okay. Yeah, go for it. Solluna By Kimberly Snyder (16:36.889)But Dr. Schwarz, now youâre talking about that young, what about worries with fertility if you start taking progesterone or messing with hormones, letâs say before you have your kids? Dr Erika (16:51.128)Kimberly, youâre not messing with them, I promise you, because what Iâm gonna teach you is how to support your system. You know, when youâre messing with them is when youâre taking birth control pills. And when you take birth control pills, it suppresses everything and youâre creating a menopausal hormone levels, which is not okay, right? So when youâre taking progesterone, by the way, thatâll help with fertility. As a matter of fact, if you do IVF or something like that, Solluna By Kimberly Snyder (17:02.539)Yes, which⌠Yeah. Solluna By Kimberly Snyder (17:10.797)Yes. Dr Erika (17:20.172)they will give you additional progesterone. And most women who get pregnant that are under like really good medical care will take supplemental progesterone for up to 20 weeks of the pregnancy. So progesterone will never harm any future pregnancies. thatâs⌠Solluna By Kimberly Snyder (17:34.424)Really? Solluna By Kimberly Snyder (17:38.979)Well, my doctors who were very, I just say conventional, never prescribed for my pregnancies. I never took any of that. Dr Erika (17:45.39)I think we should move you away from that. Yeah, Iâm sure, but you know what? Maybe we should move away from that, because that didnât work out well. It worked out well for you, but it doesnât work out. I have patients right now, I have three patients who are in their 30s and theyâre all three pregnant. And we have them all three couldnât get pregnant, they were gonna do IVF. They wound up not doing IVF because we balanced their hormones. Solluna By Kimberly Snyder (17:55.63)Yeah. Solluna By Kimberly Snyder (18:13.411)Wow. Dr Erika (18:13.632)And one of the things they got was progesterone. The other one was thyroid. The other one was DHE. But there are a lot of things you could do to help women get pregnant by balancing their hormones. Solluna By Kimberly Snyder (18:18.142)yes. Solluna By Kimberly Snyder (18:25.807)Thatâs amazing, doctor, and that gives people a lot of hope. Is there any downside to taking progesterone, letâs say that young, you start in your 30s for the next 60 years? Dr Erika (18:28.846)the end Dr Erika (18:34.094)No, no, no, you know what, but you take it when you need it. You take it like when youâre in need. Yeah, or you take it just like for PMS, you take it for four or five days before your period. Thatâs the only time you need it. So itâs not gonna stay in your system. It leaves your system. It goes away, goodbye, it doesnât exist. So it just supports, it makes your system better. Solluna By Kimberly Snyder (18:39.859)you cycle it. Solluna By Kimberly Snyder (18:46.703)Solluna By Kimberly Snyder (18:54.927)Wow. Dr Erika (18:59.106)You know what I mean? So thatâs one thing. The other thing is, remember, when you think birth control pills, youâre putting women into menopause. So all this stuff. Solluna By Kimberly Snyder (19:07.297)Yeah, I never did it, doctor. It always felt, for me, not the right choice. Dr Erika (19:12.396)Right. No, I agree with you. Me too. I agree. But women will take it because what other options do you have? I mean, I tell everybody to put an IUD and, without hormones. But the thing is, itâs really hard. And think about it. We, you need something. You donât want to get pregnant anytime, really. So think about that. Solluna By Kimberly Snyder (19:35.819)Thereâs always good old, you know, we call pull and pray. Dr Erika (19:39.19)Yeah, pull and pray. The rhythm method, yes. Thereâs a lot of praying going on there. Solluna By Kimberly Snyder (19:47.543)Not so exacting, yeah. Dr Erika (19:49.836)No, right. all right, so weâre still on number one. Okay, so number one was, can you take it forever? You should take it forever. If you donât wanna take it, you could stop any time, and thatâs what you were saying, right? You could stop any time. Nothing will happen because⌠Solluna By Kimberly Snyder (19:53.358)Yeah. Solluna By Kimberly Snyder (20:00.109)Wow. Dr Erika (20:12.64)It goes out of your system within a few days. So within a few days, you go back to what your baseline is. So if you have symptoms, theyâll come back. If you donât have symptoms, they wonât come back. The thing is that I have a lot of patients that Iâve encouraged over the years when they said, I donât think I need it anymore. I donât think this, you know, cause once you feel good, everybody thinks, I donât need anything. So I will say stop taking them. And then within a month, a week, three weeks, three months, theyâll be back and theyâll say, okay, well, you know, what do you think? Now, to go to number three. Solluna By Kimberly Snyder (20:50.533)wait, hold on, before we move on from number one, Dr. Erica, this is so interesting. Can I ask you one more detailed question? So sometimes you hear this, and I know itâs different sorts of compounds and hormones, know, with melatonin, for instance, what you take, you donât make. So thereâs, know, people are taking so much melatonin and then they get off it and then it sort of messes up their sleep. And I know itâs different for men. My husband was on testosterone. Dr Erika (20:56.128)You can ask me as many as you want. Dr Erika (21:07.982)Thank you. Solluna By Kimberly Snyder (21:18.103)and then he tried to get off it, he got off it so we could get pregnant and then his levels went down because he was on it so long. So he had to get back on it. So what about this idea that, yeah, when your body gets used to not making something when youâre taking it. Dr Erika (21:34.786)But Iâm not suggesting that weâre overriding the system. So melatonin, Iâm not a big fan of, especially as you get older. Whereas the problem with melatonin is that weâve been giving the dosing that you could get, that you buy from whatever stor
Ep. 1003 | Solutions for Anxiety in Real Life with Dr. Caroline Leaf
This Weekâs Episode Special Guest: Dr. Caroline Leaf About Dr. Caroline Leaf In this engaging conversation, Kimberly Snyder interviews Dr. Caroline Leaf, a renowned neuroscientist and author, about her latest book, âHelp in a Hurry.â They explore the profound distinction between the mind and the brain, emphasizing the importance of understanding the non-conscious mind and its role in managing thoughts and emotions. Dr. Leaf shares practical tools for self-regulation, particularly in moments of stress and regret, and discusses the impact of our thoughts on our physical health. The conversation highlights the power of self-awareness and the ability to create positive energy in the world.  Guest Resources: Website: drleaf.com  New Book: Help in a Hurry: Simple Tips for Finding Peace When Youâre Overwhelmed, Anxious, or Stressed  Social Media: @drcaolineleaf  Episode Sponsors: MOMENTOUS OFFER: Head to livemomentous.com and use code KIMBERLY for 35% oďŹ your ďŹrst subscription.   GLOWING GREENS POWDER OFFER: Go to mysolluna.com and use the CODE: PODFAM15 for 15% off your entire order.  Episode Chapters 00:00 Introduction to Dr. Caroline Lee and Her Work 02:53 The Mind vs. The Brain: Understanding the Distinction 06:00 The Non-Conscious Mind: Tapping into True Self 08:48 The Role of Thoughts in Shaping Reality 12:05 The Tree Analogy: Visualizing Mind and Brain Connections 15:00 Managing Emotions and Patterns for Mental Strength 18:00 Practical Tools for Overcoming Emotional Challenges 20:47 Conclusion: Integrating Techniques for Mind Management 23:05 The Power of 63 Seconds 24:58 Self-Regulation Techniques for Emotional Control 27:46 Understanding and Managing Regret 30:08 Practical Tools for Emotional Clarity 32:50 Breathing Techniques for Stress Relief 35:38 The Camera Technique for Perspective 38:41 Harnessing Personal Power for Positive Change 44:57 Introduction to Intimacy and Sexuality Coaching 46:42 The Power of Partnership in Coaching 49:05 Dismantling Masks and Embracing Vulnerability 52:49 Body Image and Sexual Confidence 55:45 Cultivating Erotic Energy and Self-Expression 58:29 The Connection Between Sexual Energy and Overall Wellness 01:01:08 Healing from Shame and Cultural Beliefs 01:04:30 Daily Practices for Sexual Energy and Connection 01:07:32 Navigating Pornography and Intimacy in Relationships 01:08:00 Exploring Intimacy Through Pornography 01:09:03 The Connection Between Vulnerability and Sexuality 01:12:47 Overcoming Blocks to Sexual Energy 01:16:52 The Evolution of Sexual Desires Over Time 01:20:14 Understanding Trauma and Fantasy in Sexuality 01:24:40 Empowerment Through Self-Connection and Healing  SOLLUNA PRODUCT LINKS Glowing Greens Powder⢠Feel Good SBO Probiotics Feel Good Detoxy Feel Good Digestive Enzymes Feel Good Starter Kit Feel Good Skincare KIMBERLYâS BOOKS Chilla Gorilla & Lanky Lemur Journey to the Heart The Beauty Detox Solution Beauty Detox Foods Beauty Detox Power Radical Beauty Recipes For Your Perfectly Imperfect Life You Are More Than You Think You Are OTHER PODCASTS YOU MAY ENJOY! Wellness Insights: How to Listen to Your Body for Nutritional Guidance How the Power Foods Diet helps with Weight Loss with Dr. Neal Barnard EP. 877 How Not to Age with New York Times best-selling author Dr. Michael Greger How to eat to reduce anxiety with Harvard nutritional psychiatrist Dr. Uma Naidoo  Powered and Distributed by: PodcastOne Transcript: Kimberly Snyder (00:00.75)Hi everyone, welcome back to our Monday interview show. I am so excited to have back on our show, sitting right next to me, the amazing, brilliant, beautiful Dr. Caroline Lee, who I love so much. I love you so Sheâs one of my favorite authors, one of my favorite people, a dear friend of mine. She also happens to be a researcher, communication pathologist, audiologist, am I saying that right? Yes, you are. Author of how many books now? 19. 19, 24 languages. my gosh. Iâm getting goosebumps. I have read so many of Dr. Carolynâs books, but when I read this new one, which is out now, by the time weâre listening to this, help in a hurry, simple tips for finding peace when youâre overwhelmed, anxious or stressed. I said, Carolyn, this is your best book. thank you. Thatâs really a lot coming from you. Thank you. Well, I it was a lot of love and emotion. I felt like it was written. in connection with whatâs so needed now. And I love how you make it simple, but really practical and really powerful and based as a researcher. What I love about you is youâre full of heart and thatâs a very rare combination. Thank you. think, you know, often what I feel, Iâm a clinical research neuroscientist as well. And my field is psychoneurobiology and thatâs really heavy science. Right. But thatâs where I find my spirituality. And people often ask, you know, are they die quite? They almost sound like a dichotomy, but theyâre not because theyâre two sides of the same coin. the more when you see science and you see how incredible things work, how the mind changes the brain and the field that you cannot know that thereâs more than just this physical time, this little bit of time that being on physical bodies and that soul is just so much bigger than unconscious mind is just so much bigger. Thereâs just so much more. And itâs so important that we know how to manage our mind because itâs such a responsibility. You know, one of the things that you talk about in this book that really stood out to me is how you really make the distinction that the mind is not the physical brain. Yes, that is that is so important. Because a lot of people say itâs synonymously. Well, thatâs the thing. And thatâs been a 40 year journey. So basically in the 80s, the mind and the brain were still spoken about separately. So up until about the 80s, it was mind and brain. But they didnât believe that the brain could change. Iâve been in this field 40 years now. Iâm 61. Kimberly Snyder (02:27.382)So Iâm old now. Donât feel old. Yeah, youâre ageless. As Yogananda says, your energy and your vitality and just your skin, like everything just shows how this, you know, biological age or, know, chronologically is not our reality. I agree with you. We can. And we know epigenetics. I mean, thereâs so much thatâs influenced by, you know, your living this work. Itâs coming through your heart. managing your mind, which controls so much stress. And here you are. Thank you. Itâs well, Iâve had some of the research youâve done works on telomeres and yes, the telomere research up until quite recently said that you canât change telomeres over shorter than a five year time period. And generally with exercise and, and diet and that kind of thing. And so I saw Lisa Apple, is Elizabeth Blackburn and Lisa Apple Iâve interviewed, they, the leaders in telomere research and they started talking about maybe my meditation may change telomeres and so on. So I well, let me do a clinical trial, add a component in where we teach mind management. letâs see, because mind management, the whole system that Iâve developed around mind management includes meditation and preparing the brain and all those kinds of things and preparing the neurophysiology. And then it goes further into mind management techniques. And we show that you can change your telomeres in nine weeks, which is wow, and itâs significantly and your telomeres are the things that respond to your mind, your mind does everything. And they basically telomeres are, are needed for other ends of chromosomes. And thatâs what we need to make cells. And we make 800,000 to a million new cells every second. And those, the ability to make those cells is based on telomeres, but the ability, the thing that makes the telomeres work are our thoughts. the energy from our thoughts, So we are not managing our mind and our thoughts are chaotic. We send chaotic energy through to the telomeres and this is science. This is not anything weird. is pure science. Science and spirituality are the same thing. Yeah, I love this. Theyâre the same thing. And that energy from our thoughts is going to influence how the telomeres function and how the telomeres function determines how your cells are formed, which is how your organs are formed and your systems and therefore physically how we function. And thatâs why Kimberly Snyder (04:44.194)mind is not the brain. mean, the brain is simply a host. We need to think in a particular model here. The is simply a host and our body is a host to something much bigger. And that is the word that is, I use the word mind because itâs been used for thousands of words by so many ancient spiritual wisdom. And in current day science, we use mind. incorrectly, it tends to be used, and not all scientists, but it tends to be used synonymously with the brain. But the brain is not the mind. The brain is a physical organ. It weighs around about three and half pounds. And it is when you die, your brain just disintegrates. When your heart stops within 10 seconds, your brain flatlines. And all the energy then reverses. the minute that your heart stops, thereâs no energy flowing through the physical anymore. And that energy is your mind. So when we Physically when our body dies physically our energy moves out and what is that energy? Thatâs your mind So your mind drives your psychology So itâs your your intelligence your ability to love your personality your preferences how you see life how you have this conversation your choices that is mind and then the brain is the host that Hosted so itâs simply a host It responds to the brain. I mean, sorry, it responds to the mind. So the brain responds to the mind. makes sense. itâs only one percent. The brain and body are one percent. The mind is infinite energy. And when weâre on this earth in this physical body, our mind canât even encapsulate all of our brain canât even encapsulate all of the mind because the mind is too big. So we have a big portion called the non conscious mind. You in not unconscious, unconscious is when youâre asleep or in anesthesia. Or yoga would call the true self. The non-conscious would be the true self. The non-conscious is the true self. So the unconscious is a sleep state. the non, that would be your true self. The non-conscious is your deepest spiritual wisdom. where every experience you have all day long is absorbed and every memory that youâve ever had, thatâs where it is. And thatâs the part of you that drives you. Itâs an energy force that is connected to the source of energy, whatever you believe that is. Kimberly Snyder (07:00.832)everyone, God, whether itâs God, the source, the universe, whatever you believe, we, thereâs more than just us, but us, the true Kimberly, the true Caroline is in the non-conscious. And in the non-conscious, itâs infinite beyond space and time, so fast that itâs faster than 400 billion actions per second, way faster than the speed of light. And it basically generates electromagnetic fields. the heart field, the heart field, So their heart field is coming from the non-conscious. The non-conscious puts that into the heart. And the heart is basically generating from the non-conscious, generating the true self. You know, itâs so amazing about this, work and the science and what we talked about with my last book on your podcast. Yes, your beautiful book. Is how, you know, this managing the mind that you give such practical tips about is so important because if weâre in reactivity, If weâre in our old memories all the time and just reacting in patterns, it keeps us from being that true self. keeps us from living with love and kindness and compassion because weâre sort of in survival, you know, just these states. We are, we are. And I can, and I can describe that. can give you the simple science explanation. Thatâs okay. bouncing off what youâve just said now of your first question, the difference between mind and the brain. So they talk about the mind for a moment and then they this question. So the mind, then weâve got the non-conscious level and then youâve got the conscious level and in between youâve got the subconscious. So itâs non-conscious, subconscious and conscious. Conscious is tiny. Itâs messy. Itâs chaotic. Itâs where we make our decisions. Itâs very powerful because itâs where we make our decisions. We can choose to do the work of change. We can choose to love. We can choose to hate. We can choose to⌠our non conscious has no no hatred, pure love, and itâs pure wisdom. And everything we need is inside the non conscious. Yes. And that weâve got to learn to tap into it. Now the subconscious is like a waiting room. So what the non conscious does a true self is going through all of our experiences, which become memories inside thoughts. So every experience is broken down into memories and encapsulated into a thought. And thatâs whatâs in the non conscious, all these thoughts, which are all our experiences that weâve had. Plus, Kimberly Snyder (09:19.448)from whatever your belief system or everything about you, which could be include all kinds of things that pass. Every thought is stored somewhere. Every single thought that you have, every experience becomes a thought. Every thought is stored in the non conscious and the non conscious then basically process itâs received by the conscious mind. So the experience is received by the conscious mind and the non conscious mind at the same time. But the conscious mind is very limited. can only, for example, the conscious mind can only handle one. conversation at a time. The non conscious can handle an infinite number of conversations. So when as we sitting here, we having one conversation, thatâs what the conscious mind is dealing with. But the non conscious or non conscious is absorbing everything else, the energy, the everything in this room, all the things that youâre going through, the things that Iâm going through, the connection, but all the things that are unseen, right, which is most things unseen by the physical. Exactly. And Dr. Kailin, this is like again, with the third eye. Itâs like the vision opens up perception. Exactly. Thatâs exactly. So thatâs what the non-conscious, that third eye, that wisdom, that spiritual part of us, that is on our side. And it looks through at the patterns that weâve chosen to make with our conscious mind into habits, the way weâve chosen a thought pathway and we havenât dealt with something. And they get strengthened. And it gets strengthened and it goes into the non-conscious, but the non-conscious sees it as like a wound. So then it tries to, it basically grabs that and puts it into the subconscious. And then the subconscious, because itâs much slower than the non-conscious, itâs at some interim level. the non-conscious subconscious then sends messages to the conscious mind via our emotions, how we feel in our body, which they are coming from the, the heart generates signals, our behaviors, our perceptions, that to grab our attention. And when we pay attention to those signals, then we can start tuning back into the wisdom of the non conscious mind. And then it influences eventually the consciously how weâre behaving, weâre behaving, loving, loving. Exactly. So if we, if we exactly, so if we learn to listen to those signals and we learn to listen to the messages of the non conscious mind, which identifies these disrupt the most disruptive thought in the moment in our lives in order and puts them into the subconscious is around about the subconscious can hold about Kimberly Snyder (11:40.75)four to seven of these disruptive thoughts. Also whatâs good thoughts in that you, thatâs non-conscious minds want you to think about because gratitude and joy and those great experience because those increase your resilience. So that subconscious is holding those and then the subconscious as I said, send signals to get your attention. Now what we need to do as humans is we need to listen to those signals so that we grow the good thoughts because it increases our resilience and helps us to get stronger in our base, which is our non-conscious. And then we function at a high level and it wants us to break down, deconstruct and reconstruct the toxic thoughts. If we donât, if they go into and we ignore the signal or we hear the signal, but we just stay in that same pattern, it goes back stronger into the non-conscious than before. And then we feel worse because now itâs this boil in the non-conscious. Itâs not right. Itâs not right. Itâs this kind of thing. Oh yeah. love that. The tree is awesome. If you guys are listening to this, please check out the YouTube as well. to see these amazing tools that Dr. Caroline has brought, which really bring the work to life. I love analogies, I love physical. So tell us about the tree. So basically, as I said, the brain is 1%. The brain and body are 1%. The mind is 99%. So the 99 % brain, which has these three levels, conscious, subconscious, non-conscious, is energy. Itâs electromagnetic and gravitational fields and quantum energy and whatever. When we do something like an EKG of your heart or an ECG when you do QEEG in the brain, when you have a sonogram when youâre pregnant, if you have MRI, all of those machines, that technology is just measuring the mind. So the mind is the thing that not only is your psychology, your ability to love, feel, intelligence, personality, preferences, itâs also the thing that runs your heart and your brain. So it runs your physiology. So it does two things, the mind, it runs your physiology. which is your body and it runs your brain, which is your body and it runs your psychology. Itâs you. And so what weâre supposed to do is we are supposed to listen to the non-conscious, but we can ignore the messages of the non-conscious via the subconscious because the non-conscious puts the messages, the four to seven top priorities into the subconscious. And if we ignore them, then weâre going to get worse. Weâre not going to get stronger. to, so before I explain these to you, you had your one question was we get stuck in these patterns. Kimberly Snyder (14:03.662)So when you say stronger, mean mentally stronger, like physically stronger and mentally stronger. they get, and Iâm going to explain that whole route exactly. Iâm going to give you a really strong visual leading to this visual, but you asked a question earlier on. want to make sure that I answer that and link it all into this. You mentioned about how we can get stuck in those patterns. Notice how we both did this with our fingers. Thatâs so accurate because the conscious mind is kind of up here and the non-conscious mind is. everywhere. subconscious, the non-conscious mind is, mean, the non-conscious mind is massive. Itâs, itâs, itâs this field all around us. Itâs the crown chakra, like everyone. Itâs almost like a big, weâve got a biofield and itâs connected to the universe. The conscious mind is a tiny little part of it and the conscious mind is only awake when youâre awake. The subconscious is this bridge in between. So conscious mind can handle one conversation, subconscious can handle about four to seven conversations. When I say conversation, itâs in really common, itâs a thought. and then non conscious infinite. Okay. So thatâs all energy. And then that energy of the three minds then uses the brain and the body so that we can be in life, that we can talk to each other, that we can eat and live and be physical. So what the mind does, the non conscious mind working with the conscious mind is it takes an experience or conversation now. And thatâs a whole bunch of energy. And it grabs the details of the energy and builds it into like a little thought pattern that looks like a cloud. So imagine around me or around you, those that are listening, that thereâs a circle of energy around you. If you stretch your arms out, this is kind of the circle all around you. Thatâs your mind and itâs around and through you, even in your toes and in your fingers, the mind is all of it. And so that mind and thatâs composed of the three different levels. Okay. The conscious being small and awake when youâre awake, the unconscious, infinite subconscious in between. So this conversation comes in as words, those words cluster together to form thoughts. Those thoughts are like clouds. So imagine all these clouds around me. Those are all my experiences that are happening currently. And then what the mind does is it takes the thought that first the information comes in, it builds the cloud, and then it makes a photocopy, copies, and it puts it into the brain. And then the brain as an energy force. Kimberly Snyder (16:21.29)little cluster of energy force. So itâs a copy. So itâs still in the mind. Thereâs still the cloud floating around, but a copy of itâs put into the brain. And that causes a reaction in the brain, a chemical, neurochemical, genetic, and a tree is formed, a tree like network. So we talk about net, sorry, we talk about networks. Yes. So this is a protein network. So our words now are clouds in the mind. and copies are being made at 400 million actions per second into a tree in the brain. thereâs infinite trees in your brain, infinite trees in your brain, because youâre going to infinite trees in your mind. And so thereâs, and thereâs, so the brain just hosts and it just creates these networks. So this is as a tree has roots, lots of roots, and it has lots of branches. So our conversation, weâre saying lots of words, like each little branches, like a word or a phrase or a concept. So as we keep adding more and more and more, By end of our conversation, weâll have maybe two or three thousand words that weâve spoken or concepts weâve spoken. Theyâre all going to build into this tree. But what we say is the root. What we say and the listeners and viewers, are taking that into what our words become the root and the branches of their interpretation of what weâre saying, because their mind filters what weâre saying to their unique tree. So everyone listening is building. So this is what it looks like inside the brain. So the cloud in the mind and then itâs net copy into the brain and itâs connected. Then then the mind then makes copies of this and puts it in every cell of the body as a tiny little hedge. So take this and squish it up into a little hedge and inside the inside every cell and you have 37 to 100 trillion cells in our brain and between our brain and our body. And thereâs a copy in the brain. It looks like a tree in the body. It looks like a little hedge. So every thought, every single, well, Dr. Kiran, itâs crazy. also one of the things that Iâve always felt intuitively, and we talked about here before is really managing what youâre taking in. Like, our uvata says digestion is the senses, right? So who youâre following on social media, the news youâre watching, everything is affecting these trees. It all goes into that minefield. Right. And itâs all forming clouds. and thatâs the conscious mind is not very good at filtering. Kimberly Snyder (18:29.186)Thatâs why the conscious mind needs the non-conscious and the conscious mind is like a toddler. Youâve got young children. Imagine if you just didnât watch your children. Theyâve hurt themselves. They would burn themselves. They would get up to all kinds of things. Thatâs what our conscious mind does. So when we get stuck, our conscious mind doesnât listen to the subconscious or the non-conscious. Itâs just doing its thing. just So itâs taking the social media. Itâs taking the toxic thoughts. Itâs taking the experiences. Itâs taking the arguments. Itâs taking the politics. Itâs taking whatever. And those clouds are not beautiful clouds. Theyâre ugly stormy rain clouds. And itâs making those ugly stormy. So instead of this, itâs building this. Right. And then those are the hedges in the body. And now thatâs counter to our mind, brain, body connection because we want it for love. So we have a worldwide web between the clouds of our mind, the trees of our brain and the hedges in our souls. Itâs a network. So every experience is in the mind, brain and entire body. So itâs not your brain thatâs doing anything. Right. Itâs just the host. Itâs all of it. So thatâs that and that process is happening all the time. And your brain and your body is plastic, which means it can change. Yeah. So if youâve got these in your brain, the good news is that you can change them and thatâs neuroplasticity and you can direct that change. And so everybody listening to this, what Dr. Carol was saying, it looks like this, itâs this ugly sort of gray. Worry. Right, thatâs, know, again, these, what we say in terms of the heart, incoherence, just feeling like youâre not really connected to your, youâre not living your truth, youâre not living in love, thereâs a lot of fear, thereâs a lot of sadness. In the book, you actually write down topics, which is what I love how practical this book is, you talked about, you kn
