Practices to Do Right Before Bed to Improve Your Energy with Oliver Nino [Episode #1006]

This Episode In this conversation, Dr. Ann Shippy discusses the significance of infertility as a health indicator, likening it to a check engine light that signals underlying health issues. She emphasizes the importance of both partners’ health in enhancing fertility and ensuring the birth of healthier babies. 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.   ANIMA MUNDI OFFER: To get THE PUREST, MOST DELICIOUS, benefit driven Herbal Teas infused with harmonizing adaptogens go to Animamundiherbals.com and use code: KIM20 to get 20% off your purchase!    Dr. Ann Shippy Resources Book: THE PRECONCEPTION REVOLUTION: A Science-Backed Path to Fertility and Generational Health Website: annshippymd.com Social: @annshippymd Bio: Dr. Ann Shippy is a Board-Certified Internal Medicine physician and certified Functional Medicine practitioner based in Austin, Texas. With a background in chemical engineering and a successful career at IBM, she transitioned to medicine after facing her own complex health challenges—an experience that fuels her passion for uncovering and addressing the root causes of illness. Her work centers around four key areas of expertise: longevity, health span (increasing the number of years lived in vibrant, disease-free health), unlocking better outcomes through personalized, data-driven care, and preconception—supporting couples as they prepare to conceive the healthiest baby possible. Using advanced testing and epigenetic insights, Dr. Shippy empowers patients to activate the body’s innate ability to heal, thrive, and even reverse chronic conditions. Motivated by the alarming rise in childhood illness, Dr. Shippy felt a deep urgency to provide answers. That urgency led her to write The Preconception Revolution: A Science-Backed Path to Your Fertility and Generational Health—a hope-filled guide that empowers couples to take control of their fertility and future family health. The book offers a clear, actionable blueprint for reversing the childhood health crisis—one healthy baby at a time. With degrees from Washington University in St. Louis, Rensselaer Polytechnic Institute, and the University of Texas, Dr. Shippy brings a unique blend of engineering precision and medical insight to her work. Her practice—Ann Shippy, MD— is dedicated to helping individuals live better—and get better—with age. SOLLUNA PRODUCT LINKS Glowing Greens Powder™ Feel Good SBO Probiotics Feel Good Detoxy Feel Good Digestive Enzymes Feel Good Starter Kit Feel Good Skincare KIMBERLY’S 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  

This Week’s Episode Special Guest: Dr, Jenneffer Pulapaka Summary: In this episode, Kimberly and Dr. Jenneffer Pulapaka discuss the importance of heart health and the role of a plant-based diet in achieving it. She shares her journey into lifestyle medicine, emphasizing the need for a holistic approach to health that includes diet, exercise, and sleep. The discussion covers common misconceptions about protein intake, the impact of inflammation on health, and the benefits of cooking with whole foods. Dr. Pulapaka also highlights the affordability of healthy eating and the significance of understanding the nutritional value of everyday foods.   About Dr, Jenneffer Pulapaka JENNEFFER PULAPAKA, DPM, is a Board-Certified Podiatric Physician Diplomate from the American College of Lifestyle Medicine. A trained podiatric surgeon who specializes in diabetic limb salvage, she is the founder of DeLand Foot and Leg Center. She focuses on Peripheral Vascular Disease, holds a Plant-Based Nutrition Certificate, and is a Culinary Health Education Fundamentals (CHEF) Coach. A Certified Sommelier, she also has 15+ years of experience in menu planning and event design in the restaurant industry and has been a featured sommelier at the James Beard Foundation House. Along with her professional chef husband Hari Pulapaka, she founded Cress Restaurant and they both live in DeLand, FL. They are the co-authors of The Heart Healthy Plant-Based Cookbook.   Guest Resources: Website: www.delandpodiatry.com Book: The Heart Healthy Plant-Based Cookbook   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 Introduction to Heart Health and Plant-Based Diets02:56 The Confusion Around Dietary Trends05:58 Understanding Protein and Kidney Health09:10 The Role of Inflammation in Heart Disease11:55 Personal Journey to Plant-Based Living14:47 Cooking with Whole Foods and Spices17:51 The Importance of Fiber and Gut Health20:58 Exploring Nutritional Benefits of Everyday Foods23:51 The Impact of Sleep on Health26:59 Affordable Healthy Eating29:48 Final Thoughts on Heart Health 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 KIMBERLY’S 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 (00:01.494)Hi Jennifer, thank you so much for coming on our show today. Jenneffer Pulapaka (00:06.162)Thank you for having me, Kimberly. Solluna By Kimberly Snyder (00:09.282)You know, when your book came across my desk and once again, everyone’s called the Heart Healthy Plant-Based Cookbook, it really caught my eye because I’ve been so interested, especially in the heart lately, the heart, the physical heart, you know, from a health perspective, from a dietary perspective, also from an energetic perspective, a spiritual perspective, how the heart is mentioned in all these different traditions around the world. But I wondered… And you tell a little bit about this in the beginning of your book, but if you could share with us why your focus has really honed in on heart health in particular. Jenneffer Pulapaka (00:46.888)Well, for me, so I am the pioneer of podiatric lifestyle medicine. And a majority of the patients that I see have lower extremity vascular disease with cardiac complications. So that’s the over, the broad overreaching patient population that I treat. 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, that’s 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. You’re just kind of stuck in that cycle. Solluna By Kimberly Snyder (02:00.536)Great. Jenneffer Pulapaka (02:10.875)and you weren’t regaining ground, you weren’t regaining your health, nothing positive was coming out of it except for trying to prevent a catastrophic event. So that’s 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. There’s such great information here, but one of the things you said is that we’re on the wheel. Many people are on the wheel. And one of the reasons I think people are on the wheel is because they’re confused. And there’s 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 we’re in a time in culture where there’s, it’s 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 there’s this such an over emphasis on protein. And what I see, Jennifer, is confusion. People are eating tons of red meat and they’re 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 don’t correlate necessarily with these health trends or I don’t say health trends. Jenneffer Pulapaka (03:52.72)I mean, that’s great. That is what they are, okay? Bell bottoms, they’re not in fashion right now. They have been in fashion. They went out of fashion. They came back in briefly and they’re out. That’s kind of what we cycle when we deal with food trends. Different diets will keep on coming up historically. But unfortunately, there’s 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 don’t 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 we’d like to stay when I’m looking at or evaluating diets with patients. I always tell my patients when they were talking about plant-based, they’re like, well, can I add chicken? I’m like, well, you’ve been adding chicken in it and we’re here right now. I’m the thing that’s gotta cause a bump. Why don’t 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 you’ve been doing hasn’t been working. That’s 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 it’s for me, it’s very hard because right now I do see a trend of patients who come in, they think they’re on a ketogenic diet. They’re not on a ketogenic diet. They’re never in ketoacidosis. They’re 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 we’re dealing with a lot of comorbidities with patients, we have to be very cognizant when they’re 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 we’re addressing patients with chronic disease. So now that we had a patient with chronic disease, maybe they don’t even know they’re stage three chronic kidney disease. And now they’re 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, I’m like, no, not to walk the Pomeranian, a half a block, that’s not really exercise. I’m glad we’re doing range of motion and I’m glad you’re not doing sedentary, but you’re not really in an exercise state to be getting a lot of benefit. I don’t 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 that’s on board, then we’re looking at protein loss, but we’re not talking about a majority of patients that are on that. We’re 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 there’s Dan Buettner, who’s been on our podcast several times. He’s coming back on in December, who’s saying, Hey, look at these human populations, which are eating really fiber rich diets. They’re 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. He’s referencing saying, Hey, Look at the research. So why do you think Dr. Jennifer, from your perspective as a physician, you know, it’s like people are going on Pinterest, but I’m also seeing some doctors being like, you know, double the amount of grams that you’re 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 don’t want to eat clogging foods and really fatty, dense animal foods all day. But how is this even happening in your opinion? Because it’s 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 don’t wanna say the elephant in the room, but the fact that a lot of my patients have obesity class two, class three, and no one’s 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 that’s 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 I’m also an advocate for GLP-1, GIPs, phenamine and topramate. I’m an advocate for that. And I’m 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 you’re not upset that you’re on lisinopril for life. So now can you look at the benefits of being on a medication long-term, how we’re going to reduce our comorbidities? Maybe you’re going to Solluna By Kimberly Snyder (10:44.887)Yeah. Jenneffer Pulapaka (11:03.105)reduce your diabetes, you’re 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 haven’t 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 don’t only do that. I’m 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 she’s looking at one total knee on one side and now we have another total knee that’s possibly starting on the other leg. and I had all the tendonitis and tendinopathies in my ankle and in the foot. And he’s still trying to tell her to lose weight and she could lose about a good 75 pounds and then she’ll 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. It’s 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 don’t 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. It’s not a planned thing. They don’t make a concerted effort to be like, I’m going to get my fiber in. I’m going to get those things. They actually just eat a more healthy way than we do. And they’ll do conservative, like they’ll have an occasional glass of wine or they’ll eat, you know, fish twice a week or meat every so often. But it’s a more realistic diet. Solluna By Kimberly Snyder (13:07.009)Yeah, it’s Solluna By Kimberly Snyder (13:19.746)Well, it’s simple, I think, and it’s accessible when you’re cooking one-pot meals and you’re 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 body’s drawn to. There’s this section, Jennifer, in your book about inflammation. That’s 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, it’s feeding those short chain fatty acids, which is helping to reduce inflammation. I, one of my, I’m concerned when people are just focusing on overloading protein, I’ve noticed in people, it’s 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 you’re focusing, your compass is set towards something very different. Jenneffer Pulapaka (14:22.285)find that most patients when they’re focusing on proteins aren’t actually really talking about a whole food. They like to do bars or smoothies or supplements. They’re not actually thinking about food or whole food, whether it’s grains or beans, lentils, seeds, nuts. They’re 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, it’s a status symbol versus I’m 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 haven’t been there and that’s why you have a family history of heart attacks, gout, kidney disease, diabetes. It’s, 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. He’s 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 wouldn’t 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 couldn’t get through eating the steak that I wanted to because I knew it was gonna be great. I couldn’t do it knowing that I went to, it was a… It was a cattle slaughterhouse. I just was like, I can’t. So I’ve been a vegetarian since I was 21. I’m 55. So it’s been a few years. Vegan, I say as much as possible. In my house, I’m 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. I’m always able to get vegan vegetarian options, but vegan is a little bit difficult. And if I’m going to get it out in public, it’s 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, that’s why Dr. Jennifer, I don’t need out very much because I feel like at home there’s, 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, you’ll get a salad, or now I can get like a black bean burger. That’s like the, that’s the standard that I get when I eat out. So for me, it’s 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, he’s been very broad. He cooks a lot of seafood. He’s 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 you’re getting that, I want to mention there’s 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, there’s a spice section in the book, you know, and it’s, this is something that everyone in India might know, for example, but here it’s saying, you know, spices are using any part of the plant, but the leaves, if you’re using the leaves, you’re, then it’s considered an herb. And if you’re not using the leaves, it’s 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 we’re looking at any sort of plant and the parts that we’re using starts to create a deeper connection when you’re working with herbs, when you’re working with spices, when you’re 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? That’s great. I don’t know how many it’s on page 27. I don’t know how many times my patients will ask. Well, if I don’t have fennel and they get scared about cooking recipes and like, you know, if you don’t have fennel. you know, use a substitute, you know. And if you don’t have it, just don’t 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 you’ll realize, you know, I don’t 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- Isn’t 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, I’m holding them up. There’s 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, it’s a vasoactive effector. And then it says, eat it, don’t juice it. And I’ve 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 I’m 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 it’s breaking down to your end result is nitric oxide. So it starts in the mouth. So therefore that’s why I’m like, you can’t do it. interesting there was a study that recently came out that was looking at toothpaste and mouthwash. So they were they’re 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 wasn’t a robust enough study, not a big enough population, but it’s 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 they’re 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. They’ve had surgeries, really complicated patients, and then they’re inocula

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 KIMBERLY’S 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 we’re 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, it’s new on the scene to just about everyone, actually. We’ve 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? You’re going against the threat. But with fawning, you’re actually leaning in. Solluna By Kimberly Snyder (01:02.138)Yes. Ingrid (01:07.832)the source of harm. And there’s this appeasement factor, which could look like flirting or flattering or going along to get along. There’s 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 it’s 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 I’m a clinical psychologist, but more than that, I’m a childhood trauma survivor. And the reason I became a psychologist to begin with is largely because I’ve been trying to crawl out from under something that I’ve 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 Walker’s work and understanding these behaviors, you know, what we’ve 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. That’s the whole point, yeah. Solluna By Kimberly Snyder (02:58.074)You know, I really, think there’s, 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 I’ve 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, you’re getting all this attention from men. And they would sort of look and be like, you here’s this, you know, what they would be pretty little girl or teenager. And I didn’t 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 you’re feeling uncomfortable. And my author said to me, stop smiling. And it was almost like this shame, know, every time we went into public, don’t smile. And I remember being very confused and feeling shame and feeling like I didn’t really know what was going on. And then reading your book and I thought about it, but it just feels very complicated. There’s a complication to finding, cause we’re 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)We’re trying to be safe. We’re trying to get out of danger. It’s very uncomfortable. But then there’s this shame that can get wrapped into it. So I started to read the book and I was like, gosh, I didn’t really dig into fawning before, but I really think that’s what was going on. Ingrid (04:33.176)That’s 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, they’re twice your size, they hold all the power. Yeah, it’s 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? You’re 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, it’s 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 it’s day in and it’s 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 can’t fight back. I can’t leave and I can’t freeze. I can’t 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 I’m 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 you’re happy in order for me to be safe and the body will always privilege safety and survival. Right? So all these historical ways that we’ve talked about some of these behaviors like, well, know, Kimberly just raised your self-esteem or smile or don’t smile. Right? It’s 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. It’s 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 can’t respond to all of my values or all of what’s 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 you’re 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, don’t smile like I was doing something wrong. It was like, wait, I didn’t ask for this attention and I don’t want this attention and I’m actually uncomfortable and I don’t 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 it’s 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)That’s right. I think that that’s real, right? That you’re 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. It’s like, we’re never really fully or wholly seen by anybody else. It’s like, I’m the only one who has my back. So I have to sort of react accordingly. Solluna By Kimberly Snyder (08:19.932)We’ll Ingrid (08:29.59)in the world. And there’s a real sadness even as you talk about it right now. think there’s 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, it’s sort of like, don’t like you, but I need you to like me in order to stay safe. Or maybe if you do like me, you won’t hurt me. And when your body has a sense that you’re being sort of pursued or Solluna By Kimberly Snyder (08:51.6)Bye. Ingrid (08:56.974)and you don’t really feel safe, like you’re still a child and you’re an old man and you know, it’s like, yeah, it’s a lot. It’s a lot to hold. It’s 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 wasn’t 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 didn’t 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 it’s 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? It’s a vet coming back from war time. It’s a car crash. It’s 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, it’s like we have this trauma measuring stick that’s like, well, mine wasn’t that bad, right? And when we do that, unfortunately, we say, well, now I’ve been, I’m not allowed, I can’t 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 I’m hoping to do is also just educate people on complex trauma generally. Complex trauma is relational trauma. It’s 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 there’s 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 can’t be my full self. Oh, it’s 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 didn’t 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 I’m glad we can be this close. And I knew in those moments that I wasn’t safe, but I’m also sort of clocking like, would anyone else think this was bad? Like he’s Solluna By Kimberly Snyder (11:46.757)Right. Ingrid (11:47.501)He’s my stepdad and he’s being nice and he’s not always nice and I like it better when he’s nice. And so I’m also leaning into that. I knew I couldn’t embarrass him. I knew that I couldn’t 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 couldn’t go to your mom. Ingrid (12:07.565)I couldn’t 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, wouldn’t say anything unless she’d 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 we’re all told to do as though we’re all entitled to having a voice and standing up for ourselves and setting healthy boundaries as though it’s 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 didn’t believe me. They were like, you’re 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, it’s not that bad. We’re not really going to intervene. There’s not much we can do. So my body learned along with the cultural conditioning of what trauma is that it wasn’t that bad. know, this is normal. Solluna By Kimberly Snyder (13:07.908)Right, we’re questioned. Ingrid (13:27.039)And you’re not safe, essentially. If I’m 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, don’t 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 that’s essentially what unmetabolized trauma really is, is that you’re stuck, you’re stuck. So understanding complex trauma and understanding the Fawn response, like I said, after decades, I sat on so many therapist couches, I’ve been sober for decades, I’ve done so much inner work, it wasn’t like I wasn’t 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, what’s wrong with me? I’m still broken. Why can’t I have a healthy relationship? Why can’t 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 there’s this whole amazing section in the book about that. But before we go in, Ingrid, and someone’s 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, it’s this complex question is, what kind of patterns might you see in relationship where you haven’t 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 you’re 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 individual’s body as though it just originated out of thin air for no reason, as though it’s 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. It’s the why, right? That’s 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, it’s like we go here, here’s the emotional load, do all the heavy lifting. And then when they do it, we go, what’s wrong with you? Why can’t you take care of yourself? Right? There’s this crazy double bind. so fawning to me is the heartbeat of these behaviors that allowed me to go, that’s why I’m privileging. Solluna By Kimberly Snyder (16:31.1)Yeah. Ingrid (16:44.917)external validation or your opinion of me or I’m wondering why you’re mad at me. It’s why I’m 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, it’s the piece where I go, my gosh, okay, now it makes sense that I was doing this, right? It’s 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)I’m obsessed with control, right? It’s 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, that’s the sort of, it’s 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. Let’s do better. Let’s 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 can’t have a voice because it makes it worse, right? It puts me as more of a target and maybe you’re gonna come for me. Well, we’re 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 we’re 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 I’m really going to get steamrolled. Saying a no might mean, now you’re really going to come for me. And so the body learned time and time again, like, no, no, no, no, it’s safer not to push back, right? It’s 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 it’s, Solluna By Kimberly Snyder (18:41.692)Right. Ingrid (19:01.769)acting, even environments that might be perfectly safe, but the body goes, I’m 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 else’s needs, our own. think even this idea where we started the podcast of like, your trauma matters, but mine doesn’t really. That’s also kind of a common sort of fawning response. It’s like, you’re 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 don’t 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. there’s just, feels at least, you know, in my experience with myself, it feels like there’s all these different energies wrapped in. It’s 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 didn’t 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 can’t 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 don’t hear about this for a long time, or we don’t have tools for a while. So it does go on. It’s 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 doesn’t 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 doesn’t make any sense. It’s 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)It’s not about these ideas that make sense. It’s about a felt sense. It’s a nervous system experience of, don’t 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 someone’s lack of internal safety and go, yep, that’s where we’re starting. I’m not pretending like you have all this access, you’re just not using it. It’s you’ve 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, I’m in my 50s, but half of the time I go, my God,

This Week’s 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 Physician’s Protocol for Living Your Best Life.   Guest Resources: Website: www.radiantlongevity.com Book: Radiant Longevity: A Physician’s 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 KIMBERLY’S 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 I’m calling in from, which is currently California. And I do travel a lot between Hawaii and here. yeah, it’s just so great that we can have these conversations and feel that connection no matter where we are. Also books, you know, we’re 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 Physician’s 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, there’s 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 don’t think we talk enough about stability. And that’s true if someone’s 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 there’s anything more important to our quality of life than having stability in our relationships. And you don’t 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, I’m 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 don’t have time or space for drama in my life. I don’t see any benefit to it and I try to avoid it like the plague. don’t 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 it’s important to talk about that because when we talk about stress and we talk about cortisol levels and, I mean, there’s 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 don’t really, I don’t watch the news, you know, I’ll read selectively, but also what’s coming into our feed. Like you said, there’s a lot of negativity online. So there’s a lot of things that we can do to create that stability. If we just start to be aware relationships, you know, what’s coming in, like our total environment. And that’s 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 can’t separate any of that. We can’t separate our emotional wellbeing from our physical wellbeing. It’s 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, it’s That’s right. Solluna By Kimberly Snyder (04:23.842)That’s 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. It’s something to be aware of and something that, you know, we have to look within ourselves and there’s so many different tools and, you know, resources available that it doesn’t have to stay like that. We can, you know, move in transition and it’s 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 doesn’t have to mean there’s 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 it’s 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 it’s worth it’s worth an open conversation. Solluna By Kimberly Snyder (05:38.53)Yeah, it’s 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, that’s 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, there’s relationships, there’s the things that we can’t see with our physical eyes. And then, okay, there’s plaque. Julianna Lindsey (06:13.493)Yes. Solluna By Kimberly Snyder (06:23.97)There’s hardened, there’s calcified plaque. There’s 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. I’m not sure if it’s 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. They’re less likely to get put on blood pressure-lowering medications. The moment a man’s 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 men’s. 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 don’t use the coronary artery calcium scoring anymore. So I use a CT angiogram. We specifically opt for the, it’s 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 it’s 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. That’s where the heart attacks happen, but it’s 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 people’s 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 doesn’t seem like a lot of the general masses know that these are available. Julianna Lindsey (10:35.673)That’s 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, that’s 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 doesn’t 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, let’s 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 can’t rely solely on family history. We like to add all these variables together and really risk stratify people. And it’s 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 didn’t want to put them on lipid lowering drugs because this, that, or the other. It’s usually there. Somebody said their cholesterol wasn’t that high because they’re 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 don’t have any plaque on their clearly scan. Now, if they don’t 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 I’m 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 you’re not forming plaque, fantastic. But if you’re 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 don’t have good visual vision capability, but we absolutely use those heart arteries and the condition of those arteries as a surrogate marker for what’s 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 patients’ 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 who’s 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 there’s sort of different dialogues being put out, especially in social media about, know, cholesterol isn’t really bad. And then there’s the rise of certain diets like the carnivore diet. lots of meat. And then I’ve 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, it’s not actually going to raise your cholesterol. It just gets very confusing for people when there’s so many people talking about different ways of eating, you know. I don’t know, it sort of blows my mind. And then there’s these, again, these out of just certain studies, which can be extrapolated, they’re studying human populations, like the blue zones and seeing how a lot of these cultures are getting enough protein, but they’re 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 what’s going on with plaque and just that relationship with eating a high red meat? animal protein diet in relation to what we’re 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 people’s bodies respond differently. Solluna By Kimberly Snyder (16:42.978)Thank you. Yeah. Yes. But it sounds obvious and I’m sorry to bring it up this way, but it’s not when you’re 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? It’s It doesn’t pass the common sense filter to me. Solluna By Kimberly Snyder (17:31.098)It doesn’t 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 we’re 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, it’s 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. There’s a clogging effect. Like you said, common sense that happens when we’re eating really dense, fatty, just, I can’t say it in words, but dense foods. Now, and then when we’re focusing on eating so much of those foods and filling our plate with that, then obviously there’s 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, they’ll go off on tangents and I can, I can generally tell when they’ve gone off on a tangent and, and they’re, they’re eating it just like red meat every single day. I’m 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 I’ve 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 papa’s food for a million dollars? And I said, no, he’s 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 I’m happy to say he’s 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 it’s 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 they’re doing. You know, we don’t really know what they’re eating. We don’t know what kind of hormones they’re 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 who’s 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 there’s like the liver king. know, all these people doing these crazy things. And it turns out, I guess the liver king wasn’t 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 don’t think we need to be taking advice from people like that. And you have to always question people’s 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 we’re not constantly overloading. And I know, know, Dr. you as well as many physicians, there’s 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 don’t know the answer and I haven’t taken, you know, I’m not a physician that’s taking a super deep dive on this, but I wonder doctor about long-term though. And people haven’t learned to eat healthy when they’re taking these drugs, or maybe they’re, 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, you’re seeing numbers improve, you’re seeing people eat a lot less. We know obesity is a killer, but long-term effects and then potentia

This Week’s Episode Special Guest: Dr. Mariza Snyder Summary: In this enlightening conversation, Kimberly speaks with Dr. Marisa Snyder who discusses her new book, ‘The Menopause Revolution,’ focusing on the importance of understanding perimenopause and the holistic approaches to women’s 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 America’s 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 America’s 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. Giles’ journey began with his own fentanyl dependency during anesthesiology residency—a rock-bottom moment when he realized he couldn’t 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 Women’s 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 KIMBERLY’S 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. I’m 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 it’s really powerful when someone is really embodying the energy that’s coming forth in their work. She is such a passionate human. She is so in her heart. She’s so authentically cares about helping other women. She’s been through a lot of this herself. She’s 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, I’m so happy to be back. I’m 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 there’s a lot of conversation. There’s just a lot out there about menopause. And you’re here highlighting in your new book about perimenopause, which I think can feel a little bit more nebulous for many. And there’s sort of this clear, you know, I haven’t gotten my period in a year, so I must be in menopause. But what I’m 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)It’s 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 it’s really important that we educate ourselves about these processes even before we’re in them. So we have, you know, a sense of knowledge, we can empower ourselves. But if you’re in your 30s and 40s, and you’re still getting your period every 28 days, and you’re 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 I’m like, Hey, I’m still getting my period and I don’t have any symptoms. Then we say we’re not in perimenopause yet, but it’s 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 it’s 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. That’s 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 wouldn’t we already be wanting to focus on whole foods and exercise? What is the specific shift, if any? And for many, maybe it’s saying, hey, everything’s changing. I have no choice but to focus on this as my protocol is because I’m starting to feel more moody or I’m 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 that’s what it is. You’re 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 we’re 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 you’re doing. And you kind of, you kind of go into these loops where you’re 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 weren’t 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 it’s like people are just taking ozempic before. I everybody’s just like, let me take ozempic and lose the weight and then I’ll change how I eat, you know. Dr. Mariza (06:07.042)Right, yeah. Dr. Mariza (06:13.679)Exactly, yeah, I mean, there’s 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. We’re talking about estrogen and progesterone being immune system modulators. metabolic boosters. They are managing water retention and gut microbiome diversity. They’re helping us to grow our bones and our muscles. They’re protecting our heart. They’re helping our brain to function. They’re getting us to sleep at night. They’re 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. We’re connected with our partners. And mind you, can it be that way a lot through our cycle? Sure. But there’s 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, it’s gonna be a unique journey. But as they begin to decline, and it’s not linear linearly, and it definitely doesn’t announce itself, Dr. Mariza (08:28.207)we’re 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 isn’t working anymore. Our bodies are calling in a new level of support and a deeper understanding of our bodies. And that’s 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. There’s more, and I don’t ever like to use the word mindfulness, right? Because we talk so much about intuition in the heart, but there’s more, let’s say, intention around what we’re eating. And we’ll get into that in a moment and about the metabolic changes. But right off the bat, Dr. Maurice, I’m reading this and thinking about it within myself, and a lot of women have this question. was talking to my hairdresser about this and she’s in full menopause. Dr. Mariza (09:14.434)intention. Solluna By Kimberly Snyder (09:35.06)And there’s 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 there’s the bio-identical hormone conversation, which You know, we had Dr. Erica Schwartz on here as well, who’s like a big advocate for bioidentical hormones. And so there’s the side of, hey, the women are having these symptoms and the bioidentical hormones can help. It’s like another, you know, medicinal strategy. And then there’s the other side and other people having the conversation or say, mother nature knows that we go through these shifts. And then there’s 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, there’s a, it’s a big one. It’s a huge one. Let me, I wanna first just share where I’d 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)It’s a big one. It’s 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, there’s a lot of things about this life, this modern day life that isn’t conducive to optimized hormones or even an optimized body. If we aren’t 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 didn’t kind of live with the same stressors that we’re living in today. And so I think that that’s a major part of this conversation is that we kind of weren’t 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 aren’t 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 it’s 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, aren’t 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 isn’t a right or wrong, right? We step into that field of just there is and where y’all have unique bodies and unique journeys. And so I think it’s really, and I think about my grandmother, my mother, who didn’t really talk about menopause. And when I did ask my mother once, she just said, it wasn’t a big deal. But to your point, maybe she didn’t. Dr. Mariza (13:51.683)Well, there we go. Yes. Solluna By Kimberly Snyder (14:17.754)wasn’t 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. There’s a lot of conversation, including your wonderful book, and everybody has to decide for their bodies. Dr. Mariza (14:34.713)what’s gonna help them feel amazing, absolutely. Yeah, I think, you there’s 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, we’re all kind of mitigating some of these big constants that a lot of us are working and maybe some of us don’t even necessarily love what we’re doing every single day, but we got to show up. And then we’ve 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 it’s 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 it’s 100 % because of hormones. Others could argue that it’s lifestyle, but I have a feeling that it’s 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, Alzheimer’s. 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 it’s 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 doesn’t 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 didn’t 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 anyone’s listening to this and they’re 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 woman’s 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 that’s important to know. I certainly didn’t know that was an option. And I remember feeling a lot of moods and I don’t 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 we’re trying to grapple with, right? Because the society tells us we should be so grateful that we have these beautiful babies. And we are. It’s 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. That’s the number one. That’s 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 we’re 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 it’s 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 wouldn’t we do that? So I’m 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. It’s so hard to tell. You’re like, am I just losing it because I’m not getting enough sleep or am I losing it because I’m just feeling very low? It’s a challenging time. It’s just all over the place. Solluna By Kimberly Snyder (19:04.758)Amazing. Thank Solluna By Kimberly Snyder (19:22.798)It’s so cool. Dr. Mariza (19:26.927)It breaks my heart that so many women don’t 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. They’re so cheap. We’re 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 you’ve got either you’re in your postpartum, especially perimenopausal postpartum, like I was, like so many women today are, we’re 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 you’re listening to this and either you’re thinking about having a child or you’re 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. It’s FDA approved, it’s been proven safe time and time again. It’s 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 weren’t sure if it was low levels of progesterone or maybe it was genetics. I wasn’t sure. Bu

This Week’s 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 America’s 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 America’s 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. Giles’ journey began with his own fentanyl dependency during anesthesiology residency—a rock-bottom moment when he realized he couldn’t 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% off your first subscription. That’s code KIMBERLY at livemomentous.com for 35% off your first subscription. USE LINK: livemomentous.com Code: KIMBERLY for 35% off your first 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 KIMBERLY’S 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. It’s 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 I’m 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 it’s still warm. It’s not, it’s not chilly yet. It’s not sweater weather, but we had a bit of a drought this summer. So I think the trees are just ready for a rest. That’s how they’re acting. Solluna By Kimberly Snyder (00:21.543)I’m giggling because I grew up on the East Coast too, Dr. Dries, I’m from Connecticut, but I don’t miss that. are like, love fall season. I don’t, sorry, I’m 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 don’t miss the weather. Yeah. Jason Giles MD (00:55.086)Mm-hmm. Solluna By Kimberly Snyder (01:06.961)We all like different things, don’t we? Jason Giles MD (01:08.654)It’s a funny paradox. I’m 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 I’m in Southern California a lot. So I haven’t 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 didn’t 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. That’s, that’s super fun. Maybe skiing. don’t know. There’s it’s just hard. It’s. Solluna By Kimberly Snyder (01:49.628)Yeah. Jason Giles MD (02:05.198)I’m not in a ski group, but I do like it. It’s 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 there’s 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 wasn’t something you may have set out to do when you were starting out. Jason Giles MD (02:47.186)no, that’s 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 it’s anesthesia. Solluna By Kimberly Snyder (03:16.669)Mmm. Jason Giles MD (03:16.994)And that’s, that’s, that’s 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 there’s 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 there’s a drug that many, years ago when I was telling this little story, I would have to repeat it because people hadn’t heard of it before. So I would say it again and they would say, well, what’s that? What does that do? But unfortunately, I’ll say it that way. I don’t have to repeat it anymore. It’s 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, that’s what’s in drugs that kills people. Jason Giles MD (04:42.466)That’s what’s in drugs that kills people. And it nearly killed me. I got very extremely fortunate that it didn’t. 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. didn’t, I didn’t 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 didn’t feel comfortable with myself. I didn’t 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 couldn’t relax. couldn’t 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, it’s 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. It’s if, if Valium gave you energy, it’d 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. That’s why I went in through academics. That’s why I went to medicine. That’s why, that’s 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 doesn’t come that way. You don’t 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, you’re so smart, Dr. Giles, even though you are, it’s 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 wouldn’t say that I was smart, which is of course, arrogant, very arrogant to reject compliments, to reject reality. And that’s 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 that’s 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 heart’s 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. couldn’t see that there was a life on the other side that I was about to go on a different kind of adventure. I didn’t know that. I was really, really scared. But Dr. Moore was my department chair. It’s 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 you’re… 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, I’m 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, it’s okay. Our editor will fix it. It happens sometimes. It’s not all the time, but don’t worry. So go back to your story. Remember, yeah, when we got cut off. And we’ll just patch this part right back. Jason Giles MD (12:36.531)There I am. I don’t 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 didn’t, didn’t, didn’t 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, that’s crazy. I fell in love with talking to people because anesthesia, of course, there’s not much talking going on. It’s a little bit of consent and then staring at the top of somebody’s 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. It’s not very sophisticated compared with other specialties like nephrology or that sort of thing. So it’s 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 I’ll say one last thing about it, which is… The cool part about this field, so if you haven’t, heaven forbid, break a bone and go to the bone doctor to get it fixed, if everything goes perfectly, then you get your, let’s say broken arm back like it was. That’s 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 you’re doing, right? Same with what you’re 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. I’m going to have this job and then I’m going to get this specialty and I’m going to get these accolades. I’m going to go this way and this way. And it’s, you know, whether you to use the term God, spirit, universe, higher intelligence, whatever it is. There’s the greater plan that we’re part of and you went through this experience and then you let go of your mind’s ideas. And then you, it’s like you got led into this pathway where you can really, not that you weren’t helping people before, but because you’ve 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 they’re 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 person’s unique. That’s the thing. It’s a, is one of the, one of the challenges of the field is it doesn’t, it doesn’t standardize very easily. So you can’t just say, okay, everybody do these, these, the, you know, these, 10 exercises and it’ll, and you’ll, you’ll come out great on the other side or have this, have this surgery will cut out the cancer and then you won’t have cancer. It’s not, it’s not like that because everyone’s relationship to their story is. is, is individual, it’s unique. So what has to change in order to get better, and this doesn’t sound very scientific, it doesn’t sound, it doesn’t 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 wasn’t okay. Solluna By Kimberly Snyder (17:21.924)So yeah. Jason Giles MD (17:32.519)didn’t have all the compliment of things that normal human beings had, that there was something missing, that I wasn’t good enough and that I didn’t 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 what’s 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 that’s, you know, Johan Hari says the opposite of. addiction is connection, right? It’s this sense of alienation that we, that we amend by connecting to one another. Honestly, I think that’s critical ingredient. You know, this office has all this paper. That’s my medical degree behind me, but there’s 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 you’re talking to or the person suffering through the addiction. and whether or not the person you’re talking to trust you. And there’s something that’s 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, there’s been tens of thousands of patients that I’ve 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. It’s the personal failing that then I got help with, but that turned my life around. So they know I’m not judging. I think that’s 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. Everyone’s 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 I’m addicted? And I like how you mentioned the opposite is connection. And I can say for myself, and I’ve 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 there’d 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 I’m really addicted to coffee or this or that. How do we know or how does anyone know or they’d be like, okay, I’m 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, it’s actually normal behavior. So it’s, it’s normal to do something over and over again, until you get good at it. That’s 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)We’re bad at it in the beginning and we’re awkward and we’re crummy and we don’t know what we’re 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 it’s the same with when you, when you pick up a substance. So alcohol is probably the most common one. I don’t know. I don’t 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 doesn’t 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 you’re 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 don’t apply. And I’m just. I’m putting words in your mouth, but the rules don’t apply to me. I’m 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 that’s important is we want to control our feelings. want to manage our internal world. That’s what success is. Yes, that’s 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 that’s a lot of work. But that’s what’s 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. It’s just another learning loop. So that’s why it’s not a disease. You know, people give me dirty looks when I say that because it’s so popular to say, it’s a disease. It’s just something that you learn. Unfortunately, the things that we use too much of or too many, it could be anything, right? I’m 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, you’re probably okay. But if you eat 20, you’re 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. There’s 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 we’re disproportionately doing. Drinking, cocaine, work, religion, even religion can become ripe where people are murdered to be around. They’re insufferable because they’re just, everything is that and they’re over. They’re over invested in it and they don’t, 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 you’re asking that question, you know, you know, you know. Solluna By Kimberly Snyder (25:36.121)Bye. I agree, you know, and maybe you don’t wanna know because it’s giving you that comfort, you know. Jason Giles MD (25:44.989)You can, yeah,

Week’s 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 children’s 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 children’s 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 master’s 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. That’s 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 — 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 KIMBERLY’S 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. Let’s 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 Human’s 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. I’m so tired. And so I turned to Rachel, who I’ve 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, there’s been this incredible experience of feeling like I’m reparenting myself. And most of us are not learned. You we don’t learn. to handle emotions, have tools as you talk about in your book. And I went through this period of this, where it’s like, hmm, you know, it just felt a little sad and I had to process that. But I also think we’re given the, you know, the childhoods that were meant to be given. But I feel like this is, you know, this is big stuff we’re 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 it’s like to be a human on planet Earth and be in relationship with other humans. And man, it’s doozy sometimes. Yeah. Speaker 1 (02:55.63)Yeah, and I like how you talk about upfront. It’s 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 won’t wear it and it just brings up stuff and It’s a lot like all the layers of kind of reliving what we’ve been through as parents. 100%. And I find for myself as a parent, there’s 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 it’s 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. It’s so hard. to do in practice as a parent is allowing it. Well, I’m not sure that all of us were even raised with parents that were aware that there was hardship. I wasn’t. I’m not just blaming my parents or anything. just I don’t think that’s how they were raised either. So I just know that there was a lot of things that I pushed down because I couldn’t handle them. Speaker 1 (04:26.614)And I think that’s ultimately why I turned to certain things like bulimia and eating disorders. I couldn’t 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 we’re not gonna heal all the things and that’s okay too. I think of my friend, Dr. Linietta Willis, she’s 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 don’t want to pass on, but also knowing that we’re not going to heal all the burdens, that some of them will get passed on and that’s 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 we’ll get into some of the more specific tools you talk about, but there’s 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 we’re not perfect parents, if we can stay empathetic, we can be connected. Our children will really feel that. 100%. And when we’re talking about different topics in big kids in this book, we talk about a number of different topics, but you’re right, the through line is not it. The goal isn’t 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 you’re not failing if you’re in conflict in relationship or you’re in the messy hard parts. That’s just a part of being in relationship with each other. Right. Well, you know, as you say, these tiny humans and then middle childhood, there’s 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, who’s four years older than our younger son, who’s now five, sometimes he’ll take his choice because he can, and he’s bigger, or he’ll do things. And as hard as a parent, like we don’t know. Sometimes you wanna say, because my kids don’t get screen time except on the weekends. So sometimes I’ll say something, well, next Saturday you’re not gonna get your 30 minutes of screen time. like you said, it’s punishment, give, take, but sometimes you don’t know what else to do. Totally, yeah. Well, and that’s real and a part of just being a human on planet Earth too, that you’re not always gonna in the moment have the answers. So giving ourselves grace is so key here too. But in an ideal world, what we’re looking at is trying to identify, we get to be like a detective and see what’s the need that’s 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 somebody’s attention, which is a connection? You get so much attention though. Some of our kids, it’s like a leaky cup. It can feel like a leaky cup for connection. I have a high connection seeker. My daughter’s a high connection seeker. And it can feel like there’s not enough connection in the world that will be enough for her. And my son is not a high connection seeker. It’s 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 we’re looking at that, we’re 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. That’s 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 wasn’t seen as, you need attention, that you have this need for inclusion or belonging or knowing that you’re 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 kid’s so needy. They need so much. And that’s 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 they’re 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 can’t give them more connection in this moment, I’m cooking dinner or I’m 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 that’s 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 doesn’t really work? It just doesn’t solve the problem. What we’re going to do is we’re responding to the behavior on the surface. As long as we’re not meeting that need, you’re going to keep seeing new behaviors pop up because the need doesn’t 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, they’re not going to stop crying because they’re 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, you’re just gonna see new ones pop up. Speaker 1 (11:40.226)Do you think that there’s some children in the way that they’re, 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 it’s hilarious and he laughs like he’s always… Pranks like he loves it. And he just thinks it’s 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, they’ll 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 you’re doing these things, it’s because you want to connect. That’s 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, it’s because I’m hungry. When I feel that way, it’s because I’m tired. When I feel this way, I need to move my body. When I’m doing these things, it’s 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, I’ve 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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That’s 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, We’ll get a free sample pack with any element drink mix at www.drinkelement.com slash feel good. That’s eight single serving packets for free with any element drink mix purchase. Please go to www.drinkelement.com slash feel good. That’s 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)I’ll 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 he’s 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, you’re 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 it’s not just an intimate one-to-one relationship. There are so many avenues for it. And as they continue to grow, they’ll find places to connect in different ways to make that happen. And we can support them along the way. But these are humans who it’s 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 doesn’t know. And she’s like, my God, yes, 100 new friends. She’s 20 months. And she’s 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 it’s going to fill that cup, right? That like when you’re 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 wasn’t like, I want to hang out with everyone in the class. Well, so there’s 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 you’re not needing it. Yeah, I think that we’re, I’m going to pull in the like neuroscience and too. When we’re looking at this, I want to recognize that there’s not a human on the planet where there’s 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 they’re super attuned to the visual stimuli in their space. Some humans who sound, they’re really aware of the sounds in their environment and they can get really overstimulated by sound, especially if there’s competing sounds happening. Some kids who notice the details of how clothing feels in a heightened way. It’s too itchy, it’s too tight, it’s too something. Speaker 2 (20:02.378)And I look at these as superpowers, that they’re really good at noticing, they’re very attuned to those senses. And there are some humans who aren’t 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 isn’t so hyper-focused on like, my gosh, what is that noise? I can’t stop hearing that clicking sound in the background and kind of tuning into those things in different ways. And so when we’re looking at the integration of all of that stimuli. We go through the nine senses in the book and outline it. But I think it’s 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 it’s 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. I’m 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, there’s 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 isn’t one size fits all. Wait, so say that again for a moment. mean co-regulation, you regulate yourself and then you’re in the space and then… You know, it’s like goosebumps. It’s almost like the science of heart coherence. Well, our hearts are giving off a magnetic field that’s 100 times stronger than the brain. So when we’re 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, everything’s in sync. People around you feel that. Totally. So as we calm ourselves, we can calm our children more. That’s 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, you’re 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 can’t. Right. Yeah, I see parents who are literally screaming in public. Yeah. And they’re like, you calm down. We’re at the playground and I heard this, this mom didn’t 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 didn’t want, no one wants to be that person. Nobody wants to be in that state where their body feels so out of control that you’re like, need the humans around me to change their behavior so I can feel in control. And so so much, that’s 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 doesn’t mean I don’t hold boundaries. It doesn’t 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 let’s play this out for any mamas out there who have teenagers or getting close to teenagers, not there yet. But although I’ve seen some behavior from my nine-year-old defiance and disrespect, which you talk about in the book. Let’s say your teenager comes home and you say, or, hey, I’ll be the teenager. Well, it seems like something happened at school today. I’m 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. I’m going to be cooking in the kitchen. If you want to come touch base, that’s where I’ll be That’s not a fun. Okay. Let’s do another one. Yeah. I mean, so it’s a center. You’re the center and you’re not trying to grab. Okay. I love it. I’m not taking the bait. Right? Like the bait is all, that would be me joining their energy. And I’m saying like, I’ve got you. I’m still calm in your storm. Okay, let’s do this one, which I have experienced where my son will call me by my first name and I don’t like it. Sure. Okay, so I’ll 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. I’m here if you want to chat or hang. Lyssa, Lyssa! Yeah, come

Week’s 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 ‘Ballistic: The New Science of Injury-Free Athletic Performance.’ They explore the importance of heart-led living, the connection between movement and emotional well-being, and the significance of understanding our body’s 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 ESPN’s 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. That’s 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 — 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 KIMBERLY’S 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. Let’s 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. It’s 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 you’re 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, I’m not really an athlete. So this doesn’t apply to me. But as I got into the research and the book, and there’s some really interesting things that you’ll 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 that’s, you know, it just, it’s a lot broader. It’s 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 we’ll talk about have a different lens for looking at the human body. They’re 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 owner’s manual to your own body. and get to age better. I’m 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 don’t solve all the problems. And a lot of us are struggling with things that we can see in how we move. And that’s 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 we’re 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 it’s really important to bring that connection back to movement because we’re in this physical bodily temple to house us through. And if we’re abusing it in these microwaves or not really nourishing proper movement, it does have a profound effect on our life’s experience. It’s super real and your doctor doesn’t know about this, unless you have a really good doctor, right? But like they, there’s a kind of a dumb example in the book of the guy who’s 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. That’s 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 that’s one little super basic example. We all are doing this to ourselves. I think we’re open to the idea that maybe if you jog the way that you land on the ground or the way that you know, there’s 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 we’re 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 we’re 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, it’s 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 it’s 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 I’m experiencing some those knee pains. I’m oh, don’t run like this anymore. It’s sort of taking me back to that period in time. And I just stopped Henry, right? Instead of trying to figure out like maybe I’m not really running correctly or, I did some marathons too. And I don’t know. It was just interesting because it’s like, huh, I don’t know if this is the pounding or my son’s place a little rough, it’s, you know, it’s funny. He’s a rough nine year old, that’s what’s happening. Speaker 1 (06:33.422)He’s a rough nine-year-old. We have a lawn and we love to, know, anyways, sort of rough house. But I think it’s amazing when we can sort of say, like you said, I think what’s interesting is micro shifts. You know, people are experiencing towards injury, but so many aches and pains. As you know, Henry, it’s 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 there’s 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 they’re in the ocean, maybe they aren’t, they’re covered in sand, they’re throwing each other down, but they’re having the time of their lives, right? And that’s movement, right? That’s really moving, right? And so to me, moving with joy, I’m 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 I’ve done a lot of physical therapy in my life. I’ve 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, they’re in there doing their prescribed workouts with coaches watching carefully and it’s work, it’s real work. But that’s 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 what’s keeping us from that? Speaker 2 (08:36.662)And it’s tricky. We all have different bodies and there’s not going to be one answer for all of us. But some big themes do emerge from all of the thousands of athletes that they’ve 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. It’s to know which one of those you’re in. Yes. when you say that, obviously men, everybody has a different body, but in general, can say women’s hips, you know, kind of go out and they don’t align with your waist and they don’t drop straight down to your knees. So how does that affect injuries for women, whether we’re talking about stabilizing or mobility versus a man’s body, which is more linear. There’s all kinds of, like we’re 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? It’s 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 they’re all like one theory is hormones. One theory is exactly as you described, like the just the geometry, right? There’s 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, they’ve 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. It’s all messy. Speaker 2 (10:45.454)It’s 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. It’s a little movement that no one studies that is 100 % or like another very common thing. Big theory that’s 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 you’re describing with like if your hips are wider, there’s a chance for your legs to like your knees to basically have a can travel in towards each other as you squat. Yeah, it’s 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 that’s 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 we’re talking about, is like, you can literally lift weights to build the muscles to hold your femur in place so it doesn’t rotate. That’s like the kind of work we should all be doing, but that so far most of us don’t even know to think about. you Healthy fats are essential for our health and wellbeing. And I’m 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. It’s 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, that’s fatty15.com slash Kimberly. That’s fatty15.com slash Kimberly to get 15 % off your 90 day subscription. It’s 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. It’s really the difference between a grape and a raisin. Of course, the grape is beautiful and looks supple and is full of water. And that’s what we want our energy to feel like. That’s 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. That’s quite obvious. But also electrolytes, right? Electrolytes are a really important part of hydration and we need to replace them regularly. And I’ve 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 we’re running around and we’re sweating and there’s 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, you’ll 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 it’s just a great way to ensure that you’re 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 that’s 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 we’re, you know, a trainer or we studied a lot, it’s 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, they’re 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 don’t know if you’re if you’re watching. Yes. OK. So when I mentioned that everybody’s 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 you’re like, take your, let’s 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 you’re like me, then you can’t do either of those things and you have to work on it. Right? So we all got to work on these things. Yeah, it’s 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 that’s, I love that. That’s really interesting, seeing the diagrams, because I’m like, hey, I’ve done these movements before. I never thought about them in terms of this language, but they’re 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, it’s, 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. It’s just a break in the middle of my day. And it’s really hilly where I live. I live in the mountains, so it’s 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 I’m… thinking about shifting the routine. So I’ll report back to you because I don’t know. Honestly, I used to do it a lot and definitely hold it for that long, but it’s been some years. So it’ll be interesting to see what I try. I’d be interested to know. It’s hard. I mean, it’s hard. My wife is amazing at that kind of stuff. She can do it. She can do all that stuff. she’s 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 don’t have that kind of, that’s not my forte. Well, know, injuries even within yoga in the last few years of my practice, I noticed when you’re doing the warrior poses, because people think, yoga is great for injuries and it doesn’t have slow impact. But I would experience towards the end hip pain from doing the warriors. And again, I don’t know if that’s 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 you’re better off, clearly you’re better injury resistance, et cetera. So I’m always working on trying to get more hip mobility. And so I’ve been to a bunch of yoga classes and I always think the teacher is probably someone who’s 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 didn’t have hip stability. Right? Like she worked crazy on hip mobility, he’s like, but if she had just done basic weightlifting to just, you know, she could move that hip super mobile, but like she didn’t 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 didn’t have very stable hips and you want both. What kind of weightlifting would you do to stabilize your hips? There’s a fair amount of that kind of stuff in the book. I think there’s 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. There’s 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. There’s a 13 step warm up, includes a fair amount. Your hips will be like, the hips will notice the warm up. I don’t know, it takes 15 minutes maybe depending how careful you do it. But there’s a ton of like Romanian dead lifts. You know this move, the Romanian dead lift? It’s 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. You’ve done something like this, I’m sure, a bazillion times. And you can do that with a weight, starting with a lightweight, et cetera. But that’s a hinging motion, right? Which will put a pretty good bunch of tension on the back of your hip. I’ll 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 wasn’t 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 I’m 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, it’s so interesting we’re 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 it’s like what we need is not, not to say our favorite thing or the other thing that we’re 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. we’re 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 you’re talking about preventing injury and just feeling really stable. So maybe it’s, you if you’re like me and you’re like, well, I don’t know, like I never, I never go to these like weight, I don’t go to the gym and I don’t really lift, you know, I’m not drawn to weightlifting classes or whatever. But what you’re talking about the book is things that we can incorporate and you can make a huge difference in balance. Because if we’re just doing the things that we like, can, that’s, that’s probably why I started to feel some injuries from yoga because I wasn’t doing the stabilizing aspect. Yeah, that’s definitely a factor. I think they do. There aren’t a lot of things they recommend for everybody at this place, but like they do recommend there’s some kind of weights in everybody’s program, right? Like it’s just, it’s just maybe there are ways around it, but I think it’s, it’s, you know, your husband’s probably right, which I hate to say, you know what I mean? There’s all these studies and stuff, you know, like, Speaker 1 (24:40.226)Right? But then it’s like, again, you’re talking about patterns. It’s making space in our life and creating a new habit. It’s also I mean, I never thought I’d 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 it’s I don’t know, it’s 75 % women and like, which matters to me because like, it’s fun as hell to go there because everyone’s very supportive, right? Like, like, it’s just not it is not the like, it is technically a CrossFit gym. But I don’t know, they got that certification for whatever reason. the fact is, no

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% off your first subscription. That’s code KIMBERLY at livemomentous.com for 35% off your first subscription. USE LINK: livemomentous.com Code: KIMBERLY for 35% off your first 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 KIMBERLY’S 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. I’m 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 there’s just so much more on the schedule. Can you relate that these three words grounded, clear, and energized are really important, especially right now. There’s always a shift between seasons and between months, as we know, but there’s a really big shift in particular from summer into fall. And I’ll share that personally, I just, we just got back a few days ago from Hawaii and there’s a very different. rhythm that we have on the island. There’s 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 there’s still a lot of road work in our area from the fires and our kids’ school burned. I mentioned here to our beloved community a few months ago and now there’s a new campus, there’s a longer drive, there’s just many things. And so I’m 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 there’s just a bit more going on or a lot more going on. And what I’ve been doing is I’ve gotten back the last few days is really we will talk about this when we get to some of the later quarterstones. We’ll talk about this in emotional and spiritual. Is this idea of surrendering the resistance to our preferences more and more? Maybe I don’t 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 can’t 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 aren’t our preference, we can find a deep sense of well-being and root into our own energy and our own true self connection. So we’re 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 we’re 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 I’ll say right here, right now, if there’s 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. It’s 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 it’s a screenshot or a link to a direct episode, is such a wonderful way to support. Okay, let’s 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 we’re 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. We’re having an embodied experience and so what that means is that in this particular lifetime in this dimension, depending on what you believe in, we’re here in a there’s a you know a physicality to the realm that we’re in and so when we’re 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 we’re looking into the person’s eyes that we’re talking to, whether it’s our child or the teacher at our child’s school or a coworker or someone that you’re 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 you’re sort of, you know… how did I just go shopping at the grocery store and I’m walking out with my bags? I don’t even remember being there, right? That’s when we’re 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 we’re coming from through August and the summer, which is a lot of fire element. The sun is very strong. And now we’re moving into more of the wind, air, energy. And when it’s 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, there’s so much fullness in our schedule and we don’t control the traffic and we don’t control so many after school events coming on. And right now I’m 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 there’s just a lot of scheduling. If you can relate to that, whether you’re 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 let’s, let’s start to. talk about our first cornerstone now because when we have these rhythms and rituals it helps to ground us so that we don’t 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, there’s a focus in this area, and we need to create inner strength in order to feel that balance and carry us through the fall. It’s 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 don’t really like to say the word busyness because busy can imply just getting things. done off a to-do list versus just there’s fullness that requires our presence and our energy and our love, right? So we can lean, it’s 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 I’ve 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 there’s 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 don’t 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 it’s 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 don’t have our rituals to carry us through? So from a food perspective, let’s 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. It’s 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 there’s a very different feeling in your body when you start to feel full, satiated from having, let’s 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 it’s You know, the numbers add up, let’s just say like a processed protein bar, this cold processed item just going into your body. There’s a very different energetic quality to it. And I’m not saying we have to be perfect all the time and there’s times where you’re traveling or you’re 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. We’re actually doing a, depending when you listen to this, you check my socials at underscore Kimberly Snyder. We’ll be doing a live together to talk about his new Blue Zones book, which is all about one pot meals. So I’m 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 we’re 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 there’s 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 there’s a coolness. When you think about wind blowing through, it’s very welcome in the summer when it’s 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 I’ll be planning lots of one pot meals. I’ll be going back to dahl, which is, you know, a wonderful recipe that we also offer on the website. And so, It’s, 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 we’ve created recently, which has all different, recipes for you. the doll version is one of them. So it’s, 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. I’ve 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 I’ve 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, that’s 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 I’m 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 they’re 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 I’ve been posting about almond milk lately because I’ve 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 it’s, 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 I’ve 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 it’s 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 there’s 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 don’t really take into account seasonal foods or how their body’s 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 can’t because it has to be raw. And these rigid rules don’t 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 we’re talking about here. And I do think it’s 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 you’re just, if you notice you’re only having, you know, three, five, six, seven, you can start to work to stretch towards, let’s 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 you’re feeling anxious, you’re feeling spacey, if you’re feeling, you’re just craving so much sugar, you’re feeling bloated in your body, you’re feeling like there’s just an irregularity to any of your bodily systems, but especially digestion. And now that your body’s 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. It’s 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. I’m 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 Dharma’s 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. It’s also important to avoid stimulating foods. So this is not a great time. I mean, it’s 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 you’re 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 you’ve 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 wouldn’t have fresh in the glowing greens powder such as Amalaki, Ashitaba, Moringa. I’m 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. There’s 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… I’m feeling like I need that right now as I move from summer to fall. So I’ll 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 you’ll start to see even more of a glow to your skin. You’ll see an even more bounce to your hair, your hair’s growth, just across every cell of your being. Solluna By Kimberly Snyder (25:39.128)And if you’re also feeling like the need to support greater digestion, mean, you know, you’re getting, there’s 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, I’ve 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, it’s 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 let’s 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, We’re in our heads where anxiety can start to manifest and excess worry and excess fears and

Week’s 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, ‘Body First Healing,’ 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 Experiencing® 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. That’s 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 — 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 Body’s 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 KIMBERLY’S 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 wasn’t 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, I’m excited to have a conversation today. So I appreciate you having me here. Kimberly Snyder (00:51.118)You know, it’s 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 can’t 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 there’ve 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 system’s 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 it’s 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 doesn’t know that. Kimberly Snyder (02:14.473)Right. Brittany Piper (02:23.714)and it’s not a rational system. Yeah, it’s 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 don’t 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, it’s kind of the best way I describe it is like an analogy I like to use is like, we’re armored up, but you can think of like this night suit of armor. It’s like we’re battled up to go or we’re armored up to go into battle. But at some point it’s like our nervous system didn’t 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 I’m sure you experienced the same. A lot of the people that I work with, they come to me and they’re like, I just feel stuck. Kimberly Snyder (03:43.854)Right. Brittany Piper (03:52.168)And I feel like I’m not myself and I don’t 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 we’ve been through, we can reteach the nervous system through some of the tools that are in your book, which we’ll talk about in a moment and through this more body-based experience, because I’ve met people, and I’m sure you talk about in the book, that have been in therapy, because we’ve been talking, go to therapy, but they’ve been talking about the same story. for years and years. I’ve met people that seem to have the same narrative, victimhood, I wasn’t treated like this, and they almost still sound angry. So it’s 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 there’s 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, I’ll use an example of maybe abuse or, you know, something that was violent in nature where you weren’t 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 that’s 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? That’s what we’re used to. I just wanna talk about it. I wanna get into it. Instead, we actually walk them into like the shallow end and we’re 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 it’s, yeah, someone cut me off the other day and it kind of like pissed me off. And you’re like, okay, and as you’re thinking about that, what do you notice in your body? Wow, there’s some heat here and I’m 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 what’s also great about that is that you’re showing the nervous system or you’re 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 weren’t able to do in the past and you can be okay. And so it’s this evidence that over time is like, yeah, when I do feel anger in my body, like this frustration of, don’t 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 doesn’t 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? We’re 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 it’s, imagine it’s different for each person. noticed in, you know, the heart work awakening, the heart or heart coherence, it’s not linear. Like, you had this much trauma, so it’s 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 you’re 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, it’s 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. They’re like, well, I can’t even remember that. And it’s like, your body remembers. And yeah. And then even before that, even when you’re, exactly. Yeah. And even, you know, what were the experiences of your mother and your grandmother? So, and that’s something I, you know, deeply explored in my book with my experience was that journey of intergenerational trauma, you know, cause I’m 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)I’m not sure if people probably come to you with this of like, think I have the signs and symptoms of trauma, but like, I don’t think I’ve experienced anything. And so we explore indirect trauma, which is like, yeah, but I think there’s 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 wouldn’t 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 Levine’s work. We could touch on that for a moment where he researched animals to see that, you know, they don’t have trauma the same way we do and they’re 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 it’s 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, Peter’s work was profound for me to the point where I became a somatic experiencing practitioner. So, SE is what I’m 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 don’t remain, and I’m 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 don’t have this wonderful conscious human brain, right? And so they’re 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, they’re like, okay, we’re gonna watch some animal videos today. And I’m like, we’re all looking at each other like we’re 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, it’s standing up, shaking its body and it’s running off. Kimberly Snyder (12:55.402)All innately, it’s 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 I’d get dry mouth. I wouldn’t 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 don’t want to say that we always consciously do that. Sometimes it’s done to us and we remain kind of stuck, dissociated, and our body doesn’t 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. We’ve 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 you’re talking about that, I’m getting goosebumps now because that’s, I feel like in this world that we live in, in kind of a modernized culture, we’ve become so disconnected and associated and detached from our bodies. You know, this fast-paced world that we live in, we’re 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 driver’s seat. the vagus nerve, which is like the longest nerve in the body. It’s 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 we’re scared of our bodies. We don’t know how to connect with our bodies and that’s 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 it’s become so we’re 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. It’s 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, I’m not in danger anymore or this is safe, but it’s 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 that’s 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 brother’s car accident and also your, you know, the sexual assault, which, know, is, you know, as a woman, could say it’s 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)Britney’s drinking again or, Britney’s in jail now or, Britney’s 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 isn’t 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, we’re 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 didn’t say, get over it, get past it. She said, learn to with, yes, with it. Which was a totally new concept, right? Like that’s 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, we’re all very much the same, right? We just, keep it pushing, we keep going, we stay busy, we focus on work, we overachieve, we’re 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 that’s 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 don’t 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. It’s often most times in the hands of the perpetrator. It’s 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 who’s experienced sexual violence? And usually it’s like, I’m just tearing up talking about it. Usually it’s like, I don’t 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 it’s a handful. And I’ll talk to audience of like hundreds, thousands, handful of people. An event I had this past week, there were probably about 250 people standing. <

This Week’s 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 Burchard’s Growth Day, Therapy Jeff, Heal Thyself, Well with Arielle, Love Happiness and Success, KPCW’s 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 Proof’s 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% off your first subscription. That’s code KIMBERLY at livemomentous.com for 35% off your first subscription. USE LINK: livemomentous.com Code: KIMBERLY for 35% off your first 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 KIMBERLY’S 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. She’s 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. I’m really happy to be here and I love talking about emotional well-being more than almost anything else. So we’re 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. It’s like, okay, food, then we have our body. And then there’s 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, I’m 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. It’s 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 I’m gonna have for the rest of my life? And it began with a lot of stress in childhood and thank goodness when we’re 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. I’m 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 don’t know if you’ve ever experienced it, but I sure have where my body may be having an experience and it doesn’t really care what my logical brain has to say. so for those who feel frustrated and they’ve had people say, you know, just calm down, good vibes only think positively. That doesn’t 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 they’re happening inside and outside of time. So as I’m kind of saying that, it sounds like I see you nodding. I feel like you’re 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 wasn’t 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 it’s amazing, I think, how much people are talking about trauma now and maladaptive coping mechanisms from childhood. you know, it really doesn’t, 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. There’s 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 that’s why I think it’s 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, it’s 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 it’s 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 it’s 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 I’m also interested, you know, because we’re talking about anxiety in your subtitle, but then panic in your title. So it’s almost like you’re 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, that’s a really wise question. And when we’re 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, we’re on number five at this point, it’s 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 we’re outside amongst lots of people, they may say, it’s 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? They’ll 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 isn’t distinct separate, now I’m anxious, now I’m not anxious, now I’m panicking, that it’s an ever-growing process. And if we can learn how to hear the body when it whispers, we’ll 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 it’s 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, I’m 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 you’re feeling really good. You’re in the flow, you have good coherence, you’re creative, it’s 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 head’s just facing forward and you’re reading a book, but the body is like, I’m getting a little stressed, like it’s 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 there’s a moment, I call that the pay attention zone, where, ooh, I’m not feeling calm and creative and relaxed anymore. I’m feeling a little activated. And if that activation is paired with a sense of a lack of personal power or agency, then that’s fear, that’s 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, we’ll get into the yellow zone, which is moderate activation. And if it goes from there and goes into the red light zone, that’s 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 it’s no longer anxiety. It’s just data like, I’m feeling a little tension in my chest. What could that be about? I’ve got this. I’m not afraid. I’m listening. And so suddenly the whole conversation changes. Kimberly Snyder (11:08.334)Okay. Kimberly Snyder (11:20.138)let’s use a real example so we can break that down because then it starts to feel like we’re still talking and I think what you’re 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 hadn’t taken off yet, but you when you’re going down the runway and go back and let her off, like super intense. So if someone has, and we have a friend who’s really, really anxious about getting in elevators, right? These are like very tangible examples. Even if he’s 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 don’t know where did it get created, maybe something else from their childhood. But if someone’s feeling that feeling on the extreme end of your scale, I imagine, what are some of the very things we do? Because you’ve been sitting on the plane, you can tell yourself, hey, there’s 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 we’re coming into Phoenix and there’s 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)we’re 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 it’s 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 it’s 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 I’m getting alerts like tornadoes, severe weather, and I’m getting on a plane and I’m in recovery from really horrible fear of flying. So my body remembered that a little bit. So I’m on the plane and I notice that the skin of my hand is starting to feel a little hot. And that’s my pay attention is oftentimes it will start with like a little bit my body is heating up. And then if I don’t 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 I’m s- Dr. Nicole Cain (14:23.362)chewing on ice, trapped in there, right? And so there’s a couple of things if we unpack what happens in that moment for those who are like, my gosh, I’m here, happens to me in the highway, Kane’s talking about a plane, it’s the same biological process. So in that moment, there’s 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 we’re in danger for whatever reason. And we could totally unpack whatever those root causes are. And we do that in the book. But we’ll walk through kind of the biology of it first. And so the amygdala is like, we might be in danger. We’re getting alerts and there’s 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 they’re like, just think logically, you know that the plane loves to fly, can go through hurricanes, it’s fine, it’s all safe, you’re just feeling nervous. That part of your brain isn’t accessible. So like your grandmother, when she gets really frightened on the flight, she doesn’t have access to this logical part of herself because the body is like, we’re not analyzing the tiger. We don’t care about your wellbeing. We care about your safety. So we’re just gonna run away. Kimberly Snyder (16:08.729)Right. Dr. Nicole Cain (16:16.824)but she’s 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 didn’t have the fear or the anxiety paired with it. And that’s 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 we’re 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 didn’t cry and I didn’t have a panic attack and it was wonderful. So there’s 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, there’s nowhere to go. I can’t get off. We’re up in the air. I’m 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, who’s with HeartMath, is that we can change our perceptions in this other way of dropping in, because then there’s actually more messages from the heart up to the brain. So it’s like these tools, which I’m really interested in learning about all the heart work and other ones, where it’s 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 don’t like crowds, like you were saying back to your spectrum. It’s not that I don’t, I do a lot of speaking or, you I’ll be on stage, but then there’s kind of like, it’s like organized. There’s a book signing afterwards or whatever, but I’ve never liked music festivals where I’m sort of in the throes of everyone moving around. And that’s 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 don’t have these tools, it’s 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 what’s 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 we’re 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)It’s 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 you’re a little bit more activated. It wasn’t at that moment where it was still like, ooh, I’m 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, it’s not going to change the body. We just start with the body. And so I’d 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 we’re 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 who’ve 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 don’t have an aura ring, if you don’t have a biofeedback device, and it’s 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 you’re not that you ever have to, you know, do an H, you don’t have to have any sort of HRV device. Although HR, you know, heart math does have their wave pro equipment. it’s more about, you know, tuning in to how your heart, starts to calm your thoughts, but you don’t have to have, just to be clear, I don’t mean you need any sort of numerical feedback device, cause I don’t 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, it’s so brilliant. I actually, when I was learning about all this, I loved heart math because I needed to see it. I was like, don’t tell me to breathe. I don’t feel any differe