Full Transcript 0:02 All right, we are back with a Table Talk 0:02 All right, we are back with a Table Talk podcast. We're so excited today to talk
Introduction to Stress and the Guests 0:05 podcast. We're so excited today to talk 0:05 podcast. We're so excited today to talk about stress. We have lots of things to 0:07 about stress. We have lots of things to 0:07 about stress. We have lots of things to dive into with this topic. So, without 0:09 dive into with this topic. So, without 0:10 dive into with this topic. So, without further ado, I'm going to introduce the 0:11 further ado, I'm going to introduce the 0:11 further ado, I'm going to introduce the ladies that are joining me today around 0:14 ladies that are joining me today around 0:14 ladies that are joining me today around our tables. So, we have Dr. Sarah 0:17 our tables. So, we have Dr. Sarah 0:17 our tables. So, we have Dr. Sarah Bachopner and also Dr. Nicole Grahams um 0:20 Bachopner and also Dr. Nicole Grahams um 0:20 Bachopner and also Dr. Nicole Grahams um are here and they are going to dive into 0:23 are here and they are going to dive into 0:23 are here and they are going to dive into this topic and we're just going to you 0:24 this topic and we're just going to you 0:24 this topic and we're just going to you know there's probably enough we could 0:26 know there's probably enough we could 0:26 know there's probably enough we could talk about related to stress for 0:28 talk about related to stress for 0:28 talk about related to stress for probably weeks or months. Um but tonight 0:31 probably weeks or months. Um but tonight 0:31 probably weeks or months. Um but tonight we're going to try in the next um or 0:32 we're going to try in the next um or 0:32 we're going to try in the next um or whenever you're listening to this in the 0:34 whenever you're listening to this in the 0:34 whenever you're listening to this in the next uh 30 minutes or so to, you know, 0:36 next uh 30 minutes or so to, you know, 0:36 next uh 30 minutes or so to, you know, give you a little glimpse into ways that 0:39 give you a little glimpse into ways that 0:39 give you a little glimpse into ways that we can help manage um stress and some 0:41 we can help manage um stress and some 0:41 we can help manage um stress and some tools that you can use in your toolkit. 0:43 tools that you can use in your toolkit. 0:43 tools that you can use in your toolkit. So uh ladies, would you like to 0:45 So uh ladies, would you like to 0:45 So uh ladies, would you like to introduce yourselves? tell us a little 0:46 introduce yourselves? tell us a little 0:46 introduce yourselves? tell us a little bit about where you are, where you're 0:48 bit about where you are, where you're 0:48 bit about where you are, where you're from, and why this topic interests you. 0:50 from, and why this topic interests you. 0:50 from, and why this topic interests you. So, we'll start with Sarah.
Personal Experiences With Chronic Stress 0:52 So, we'll start with Sarah. 0:52 So, we'll start with Sarah. >> Hi, I am Sarah Bachner, like she said, 0:54 >> Hi, I am Sarah Bachner, like she said, 0:54 >> Hi, I am Sarah Bachner, like she said, and I am in Montana. I have gone through 0:58 and I am in Montana. I have gone through 0:58 and I am in Montana. I have gone through my fair share of stress, not even just 1:02 my fair share of stress, not even just 1:02 my fair share of stress, not even just pharmacy school, but my own personal 1:04 pharmacy school, but my own personal 1:04 pharmacy school, but my own personal stress, and had to figure out how to get 1:08 stress, and had to figure out how to get 1:08 stress, and had to figure out how to get through that to the other side and 1:09 through that to the other side and 1:09 through that to the other side and transform it into a way that I can live 1:12 transform it into a way that I can live 1:12 transform it into a way that I can live and thrive. And so being there and going 1:15 and thrive. And so being there and going 1:15 and thrive. And so being there and going through it myself makes me want to help 1:18 through it myself makes me want to help 1:18 through it myself makes me want to help others that I know are in the same 1:20 others that I know are in the same 1:20 others that I know are in the same position. 1:21 position. 1:21 position. >> Nicole, you want to give us a little 1:23 >> Nicole, you want to give us a little 1:23 >> Nicole, you want to give us a little intro? 1:23 intro? 1:23 intro? >> Absolutely. Hi, I'm Dr. Nicole Grahams. 1:26 >> Absolutely. Hi, I'm Dr. Nicole Grahams. 1:26 >> Absolutely. Hi, I'm Dr. Nicole Grahams. I am one of the farm-totable team 1:28 I am one of the farm-totable team 1:28 I am one of the farm-totable team members in Wisconsin. 1:30 members in Wisconsin. 1:30 members in Wisconsin. And what lights me up about stress is 1:33 And what lights me up about stress is 1:33 And what lights me up about stress is the amount that I have endured myself. 1:35 the amount that I have endured myself. 1:35 the amount that I have endured myself. Um, honestly, I've been through a lot of 1:38 Um, honestly, I've been through a lot of 1:38 Um, honestly, I've been through a lot of anxiety, depression, panic attacks, the 1:41 anxiety, depression, panic attacks, the 1:41 anxiety, depression, panic attacks, the whole everything. Um, and it had a a 1:45 whole everything. Um, and it had a a 1:45 whole everything. Um, and it had a a tremendous impact on my own body and I'm 1:48 tremendous impact on my own body and I'm 1:48 tremendous impact on my own body and I'm still in the healing part of that. So, I 1:50 still in the healing part of that. So, I 1:50 still in the healing part of that. So, I absolutely think it's one of the things 1:52 absolutely think it's one of the things 1:52 absolutely think it's one of the things that is talked about in conventional 1:54 that is talked about in conventional 1:54 that is talked about in conventional medicine, but nothing no practical like 1:57 medicine, but nothing no practical like 1:57 medicine, but nothing no practical like application is available and that's what 2:00 application is available and that's what 2:00 application is available and that's what I want to help people with is how do I 2:02 I want to help people with is how do I 2:02 I want to help people with is how do I actually reduce stress in my life. 2:04 actually reduce stress in my life. 2:04 actually reduce stress in my life. >> Awesome. Well, many of you know me. I'm
How Chronic Stress Affects the Body 2:06 >> Awesome. Well, many of you know me. I'm 2:06 >> Awesome. Well, many of you know me. I'm Melody Hartzler. Um, I'm pharmacist and 2:09 Melody Hartzler. Um, I'm pharmacist and 2:09 Melody Hartzler. Um, I'm pharmacist and and the founder of Farm to Table and I'm 2:12 and the founder of Farm to Table and I'm 2:12 and the founder of Farm to Table and I'm the host of our podcast, but I'm so 2:14 the host of our podcast, but I'm so 2:14 the host of our podcast, but I'm so thankful that these ladies get to jump 2:15 thankful that these ladies get to jump 2:15 thankful that these ladies get to jump in and chat with me and and I get to 2:17 in and chat with me and and I get to 2:17 in and chat with me and and I get to know my team more every time we record 2:19 know my team more every time we record 2:19 know my team more every time we record one of these episodes. So, um, like we 2:22 one of these episodes. So, um, like we 2:22 one of these episodes. So, um, like we mentioned, we're talking about chronic 2:23 mentioned, we're talking about chronic 2:23 mentioned, we're talking about chronic stress and anxiety. And you know the 2:26 stress and anxiety. And you know the 2:26 stress and anxiety. And you know the thing about stress is that it is a 2:27 thing about stress is that it is a 2:27 thing about stress is that it is a normal response for your body to be 2:30 normal response for your body to be 2:30 normal response for your body to be stressed at times but unfortunately it's 2:32 stressed at times but unfortunately it's 2:32 stressed at times but unfortunately it's the level of stress and the it can 2:34 the level of stress and the it can 2:34 the level of stress and the it can really overload your body and create 2:36 really overload your body and create 2:36 really overload your body and create this anxiety. And so um stress isn't 2:39 this anxiety. And so um stress isn't 2:39 this anxiety. And so um stress isn't just the mental emotional um pieces but 2:43 just the mental emotional um pieces but 2:43 just the mental emotional um pieces but physical and environmental stressors can 2:45 physical and environmental stressors can 2:45 physical and environmental stressors can also you know play a role. So, we'll 2:47 also you know play a role. So, we'll 2:47 also you know play a role. So, we'll talk a little bit about that too, but 2:48 talk a little bit about that too, but 2:48 talk a little bit about that too, but today I think we're going to talk a lot 2:49 today I think we're going to talk a lot 2:49 today I think we're going to talk a lot about the mental and the emotional 2:51 about the mental and the emotional 2:51 about the mental and the emotional pieces, but it can really compromise our 2:53 pieces, but it can really compromise our 2:53 pieces, but it can really compromise our health, which, you know, like Nicole 2:54 health, which, you know, like Nicole 2:54 health, which, you know, like Nicole mentioned, is why we're talking about 2:55 mentioned, is why we're talking about 2:55 mentioned, is why we're talking about this. And so, you know, some of those 2:58 this. And so, you know, some of those 2:58 this. And so, you know, some of those symptoms, you know, could be those the 3:00 symptoms, you know, could be those the 3:00 symptoms, you know, could be those the mind racing. It could be, you know, just 3:02 mind racing. It could be, you know, just 3:02 mind racing. It could be, you know, just feeling like your heart's pounding. It 3:04 feeling like your heart's pounding. It 3:04 feeling like your heart's pounding. It could be um even just fatigue from 3:07 could be um even just fatigue from 3:07 could be um even just fatigue from stress all the time. And so it's really 3:09 stress all the time. And so it's really 3:09 stress all the time. And so it's really become an epidemic and um often is a 3:12 become an epidemic and um often is a 3:12 become an epidemic and um often is a complaint that you know conventional 3:14 complaint that you know conventional 3:14 complaint that you know conventional medicine providers really you know hear 3:16 medicine providers really you know hear 3:16 medicine providers really you know hear from their patients but like Nicole 3:18 from their patients but like Nicole 3:18 from their patients but like Nicole mentioned we don't have a you know a 3:20 mentioned we don't have a you know a 3:20 mentioned we don't have a you know a pill to treat that necessarily because 3:22 pill to treat that necessarily because 3:22 pill to treat that necessarily because you know the conventional model you know 3:24 you know the conventional model you know 3:24 you know the conventional model you know is a lot of times they're doing great 3:26 is a lot of times they're doing great 3:26 is a lot of times they're doing great things in referring to mental health 3:28 things in referring to mental health 3:28 things in referring to mental health providers but I will say in my 3:29 providers but I will say in my 3:29 providers but I will say in my experience there are not enough um 3:31 experience there are not enough um 3:31 experience there are not enough um counselors people that are really 3:33 counselors people that are really 3:33 counselors people that are really trained well to deal with this in you 3:35 trained well to deal with this in you 3:35 trained well to deal with this in you know the insurance world that most 3:37 know the insurance world that most 3:37 know the insurance world that most people are able to access. So it's 3:39 people are able to access. So it's 3:39 people are able to access. So it's unfortunate um that a lot of times the 3:41 unfortunate um that a lot of times the 3:41 unfortunate um that a lot of times the care that's really needed to address 3:43 care that's really needed to address 3:43 care that's really needed to address previous um you know tra tragedy or 3:47 previous um you know tra tragedy or 3:47 previous um you know tra tragedy or trauma that has happened in life that is 3:48 trauma that has happened in life that is 3:48 trauma that has happened in life that is contributing to this imbalance of stress 3:51 contributing to this imbalance of stress 3:51 contributing to this imbalance of stress hormones um as well. So the stress 3:53 hormones um as well. So the stress 3:53 hormones um as well. So the stress system is really complex and um it 3:56 system is really complex and um it 3:56 system is really complex and um it involves the brain, it involves the 3:58 involves the brain, it involves the 3:58 involves the brain, it involves the nervous system, it also involves a 4:00 nervous system, it also involves a 4:00 nervous system, it also involves a little gland that sits on top of the 4:02 little gland that sits on top of the 4:02 little gland that sits on top of the kidneys called the adrenal gland. And so 4:05 kidneys called the adrenal gland. And so 4:05 kidneys called the adrenal gland. And so when the brain feels stress there, it 4:08 when the brain feels stress there, it 4:08 when the brain feels stress there, it sends the signal to make those fight 4:10 sends the signal to make those fight 4:10 sends the signal to make those fight orflight hormones that we often refer to 4:12 orflight hormones that we often refer to 4:12 orflight hormones that we often refer to as adrenaline. And often these are the 4:14 as adrenaline. And often these are the 4:14 as adrenaline. And often these are the same hormones that help us wake up at 4:16 same hormones that help us wake up at 4:16 same hormones that help us wake up at the beginning of the day and then are 4:17 the beginning of the day and then are 4:17 the beginning of the day and then are low in the evening to help us fall 4:19 low in the evening to help us fall 4:19 low in the evening to help us fall asleep. Um but this chronic long-term 4:22 asleep. Um but this chronic long-term 4:22 asleep. Um but this chronic long-term activation of this um what we often 4:25 activation of this um what we often 4:25 activation of this um what we often refer to in medicine or functional 4:27 refer to in medicine or functional 4:27 refer to in medicine or functional medicine as the HPA axis um this chronic 4:31 medicine as the HPA axis um this chronic 4:31 medicine as the HPA axis um this chronic act and we call that the stress system. 4:33 act and we call that the stress system. 4:33 act and we call that the stress system. um that you know can be disrupted and so 4:36 um that you know can be disrupted and so 4:36 um that you know can be disrupted and so then our you know hormones get disrupted 4:38 then our you know hormones get disrupted 4:38 then our you know hormones get disrupted our melatonin that should be nice and 4:39 our melatonin that should be nice and 4:39 our melatonin that should be nice and high in the evening when we go to sleep 4:41 high in the evening when we go to sleep 4:41 high in the evening when we go to sleep gets disrupted. So oftent times chronic 4:43 gets disrupted. So oftent times chronic 4:43 gets disrupted. So oftent times chronic stress can lead to insomnia people 4:46 stress can lead to insomnia people 4:46 stress can lead to insomnia people waking up in the middle of the night 4:47 waking up in the middle of the night 4:47 waking up in the middle of the night especially around that 3:00 or 4 time 4:49 especially around that 3:00 or 4 time 4:49 especially around that 3:00 or 4 time frame in the morning or 2 to 3 in the 4:51 frame in the morning or 2 to 3 in the 4:51 frame in the morning or 2 to 3 in the morning sometime there when that 4:52 morning sometime there when that 4:52 morning sometime there when that cortisol starts to rise again um and 4:55 cortisol starts to rise again um and 4:55 cortisol starts to rise again um and have trouble falling back asleep but 4:57 have trouble falling back asleep but 4:57 have trouble falling back asleep but almost every organ in the body is 4:59 almost every organ in the body is 4:59 almost every organ in the body is impacted by stress. So, you know, if we 5:02 impacted by stress. So, you know, if we 5:02 impacted by stress. So, you know, if we think about the analogy, we always talk 5:04 think about the analogy, we always talk 5:04 think about the analogy, we always talk about this analogy that you're running 5:05 about this analogy that you're running 5:05 about this analogy that you're running from a bear where, you know, in that 5:08 from a bear where, you know, in that 5:08 from a bear where, you know, in that case, yes, I need my body to be 5:09 case, yes, I need my body to be 5:09 case, yes, I need my body to be stressed. I need my heart to start 5:11 stressed. I need my heart to start 5:11 stressed. I need my heart to start pounding and my, you know, blood to 5:13 pounding and my, you know, blood to 5:13 pounding and my, you know, blood to start pumping throughout the rest of the 5:14 start pumping throughout the rest of the 5:14 start pumping throughout the rest of the body. My digestive system at that point 5:16 body. My digestive system at that point 5:16 body. My digestive system at that point is not interested in, you know, you 5:19 is not interested in, you know, you 5:19 is not interested in, you know, you know, digesting that meal I just ate. I 5:21 know, digesting that meal I just ate. I 5:21 know, digesting that meal I just ate. I just need to, you know, get out of the 5:22 just need to, you know, get out of the 5:22 just need to, you know, get out of the way or whatever that, you know, 5:24 way or whatever that, you know, 5:24 way or whatever that, you know, situation is. But when we have this 5:25 situation is. But when we have this 5:25 situation is. But when we have this chronic psychological stress and our you 5:28 chronic psychological stress and our you 5:28 chronic psychological stress and our you know circulatory system is always you 5:30 know circulatory system is always you 5:30 know circulatory system is always you know in high you know revved up mode and 5:33 know in high you know revved up mode and 5:33 know in high you know revved up mode and we don't get into that you know what we 5:34 we don't get into that you know what we 5:34 we don't get into that you know what we call the parasympathetic or the rest and 5:36 call the parasympathetic or the rest and 5:36 call the parasympathetic or the rest and digest mode um then we start to lose you 5:40 digest mode um then we start to lose you 5:40 digest mode um then we start to lose you know proper digestion processes that 5:42 know proper digestion processes that 5:42 know proper digestion processes that should be happening in the body. And so 5:43 should be happening in the body. And so 5:43 should be happening in the body. And so when we get poor digestion, we start to 5:45 when we get poor digestion, we start to 5:45 when we get poor digestion, we start to get inflammation and other things going 5:47 get inflammation and other things going 5:47 get inflammation and other things going on that um you know can lead to you know 5:50 on that um you know can lead to you know 5:50 on that um you know can lead to you know further even stress can actually change 5:53 further even stress can actually change 5:53 further even stress can actually change the microbiome. So that part is like you 5:56 the microbiome. So that part is like you 5:56 the microbiome. So that part is like you know sometimes I just think that's the 5:57 know sometimes I just think that's the 5:57 know sometimes I just think that's the craziest thing that stress hormones can 6:00 craziest thing that stress hormones can 6:00 craziest thing that stress hormones can actually change the bacteria that are 6:01 actually change the bacteria that are 6:01 actually change the bacteria that are living in your gut. So there's some 6:03 living in your gut. So there's some 6:03 living in your gut. So there's some studies even looking at patients that 6:05 studies even looking at patients that 6:05 studies even looking at patients that were short-term in an an ICU, so in a 6:08 were short-term in an an ICU, so in a 6:08 were short-term in an an ICU, so in a you know very high medically complicated 6:10 you know very high medically complicated 6:10 you know very high medically complicated situation and their gut microbiome even 6:13 situation and their gut microbiome even 6:14 situation and their gut microbiome even if they didn't have antibiotics changed 6:16 if they didn't have antibiotics changed 6:16 if they didn't have antibiotics changed um during that time. And so if we think 6:18 um during that time. And so if we think 6:18 um during that time. And so if we think about this chronic ongoing stress um and 6:21 about this chronic ongoing stress um and 6:21 about this chronic ongoing stress um and the fact we're not digesting foods 6:23 the fact we're not digesting foods 6:23 the fact we're not digesting foods properly, you know, we're not getting 6:24 properly, you know, we're not getting 6:24 properly, you know, we're not getting proper bile flow to digest those fats, 6:26 proper bile flow to digest those fats, 6:26 proper bile flow to digest those fats, which also shifts, you know, microbiome 6:28 which also shifts, you know, microbiome 6:28 which also shifts, you know, microbiome things. So lots and lots of, you know, 6:30 things. So lots and lots of, you know, 6:30 things. So lots and lots of, you know, potential gut impacts. And so over time, 6:33 potential gut impacts. And so over time, 6:33 potential gut impacts. And so over time, you know, a lot of people end up getting 6:34 you know, a lot of people end up getting 6:34 you know, a lot of people end up getting what we call dispiosis or imbalanced 6:36 what we call dispiosis or imbalanced 6:36 what we call dispiosis or imbalanced bacteria in the gut, sometimes even 6:38 bacteria in the gut, sometimes even 6:38 bacteria in the gut, sometimes even SIBO, which we are going to talk more 6:40 SIBO, which we are going to talk more 6:40 SIBO, which we are going to talk more about during, you know, one of our 6:42 about during, you know, one of our 6:42 about during, you know, one of our podcast episodes, but this too much 6:43 podcast episodes, but this too much 6:43 podcast episodes, but this too much bacteria in the small intestine, um 6:46 bacteria in the small intestine, um 6:46 bacteria in the small intestine, um potentially yeast overgrowth because all 6:47 potentially yeast overgrowth because all 6:48 potentially yeast overgrowth because all of that, all the hormones and everything 6:49 of that, all the hormones and everything 6:49 of that, all the hormones and everything are getting out of balance. But for some 6:51 are getting out of balance. But for some 6:51 are getting out of balance. But for some people, the female hormone imbalances 6:54 people, the female hormone imbalances 6:54 people, the female hormone imbalances can also be um something that is really 6:57 can also be um something that is really 6:57 can also be um something that is really impacted. you know, estrogen and 6:58 impacted. you know, estrogen and 6:58 impacted. you know, estrogen and progesterone have a nice balance that 7:00 progesterone have a nice balance that 7:00 progesterone have a nice balance that also controls um affects gut health as 7:03 also controls um affects gut health as 7:03 also controls um affects gut health as well. And so when we start to use up all 7:05 well. And so when we start to use up all 7:06 well. And so when we start to use up all the energy or all the sort of inputs 7:08 the energy or all the sort of inputs 7:08 the energy or all the sort of inputs that are there to create hormones and we 7:10 that are there to create hormones and we 7:10 that are there to create hormones and we use that to create the stress hormone um 7:13 use that to create the stress hormone um 7:13 use that to create the stress hormone um it doesn't make as much of that 7:14 it doesn't make as much of that 7:14 it doesn't make as much of that progesterone um and sometimes can lead 7:17 progesterone um and sometimes can lead 7:17 progesterone um and sometimes can lead to imbalances there and and more things. 7:19 to imbalances there and and more things. 7:19 to imbalances there and and more things. So, anything else you guys want to throw 7:20 So, anything else you guys want to throw 7:20 So, anything else you guys want to throw in about um sort of what the chronic 7:23 in about um sort of what the chronic 7:23 in about um sort of what the chronic stress does to the body?
Recognizing Stress in Patients 7:25 stress does to the body? 7:25 stress does to the body? Uh, [laughter] sorry. I mean, if I 7:28 Uh, [laughter] sorry. I mean, if I 7:28 Uh, [laughter] sorry. I mean, if I covered it all, great. 7:30 covered it all, great. 7:30 covered it all, great. >> Yep. Yeah, we're good. No, you did a 7:32 >> Yep. Yeah, we're good. No, you did a 7:32 >> Yep. Yeah, we're good. No, you did a great job. That was an excellent 7:33 great job. That was an excellent 7:33 great job. That was an excellent summary. It just reiterating that, you 7:36 summary. It just reiterating that, you 7:36 summary. It just reiterating that, you know, chronic stress, whether it's 7:37 know, chronic stress, whether it's 7:38 know, chronic stress, whether it's physical or psychological stress, can 7:40 physical or psychological stress, can 7:40 physical or psychological stress, can have such an impact on hormones and gut 7:43 have such an impact on hormones and gut 7:43 have such an impact on hormones and gut health and mental health. And, you know, 7:45 health and mental health. And, you know, 7:45 health and mental health. And, you know, it just can make you feel like you're 7:47 it just can make you feel like you're 7:47 it just can make you feel like you're going crazy when, you know, if you take 7:50 going crazy when, you know, if you take 7:50 going crazy when, you know, if you take some simple steps to address what's 7:52 some simple steps to address what's 7:52 some simple steps to address what's going on, it can make it a lot easier. 7:54 going on, it can make it a lot easier. 7:54 going on, it can make it a lot easier. Right. For sure. And I think you know 7:56 Right. For sure. And I think you know 7:56 Right. For sure. And I think you know sometimes we think of even like the 8:00 sometimes we think of even like the 8:00 sometimes we think of even like the stress hormone. It you know cortisol is 8:02 stress hormone. It you know cortisol is 8:02 stress hormone. It you know cortisol is the one of the stress hormones that 8:03 the one of the stress hormones that 8:03 the one of the stress hormones that produced in those glands that I 8:04 produced in those glands that I 8:04 produced in those glands that I mentioned that sit on top of the kidney 8:05 mentioned that sit on top of the kidney 8:05 mentioned that sit on top of the kidney called the adrenal glands. And over time 8:08 called the adrenal glands. And over time 8:08 called the adrenal glands. And over time like when this system becomes 8:09 like when this system becomes 8:09 like when this system becomes disregulated sometimes then we're 8:11 disregulated sometimes then we're 8:11 disregulated sometimes then we're actually not producing enough cortisol. 8:13 actually not producing enough cortisol. 8:13 actually not producing enough cortisol. So people might feel really tired or 8:15 So people might feel really tired or 8:15 So people might feel really tired or they experience um low blood pressure, 8:18 they experience um low blood pressure, 8:18 they experience um low blood pressure, body aches, muscle pains, you know, 8:20 body aches, muscle pains, you know, 8:20 body aches, muscle pains, you know, things like that. Um thyroid imbalances. 8:22 things like that. Um thyroid imbalances. 8:22 things like that. Um thyroid imbalances. So there's lots of these, you know, 8:24 So there's lots of these, you know, 8:24 So there's lots of these, you know, chronic symptoms that our patients 8:26 chronic symptoms that our patients 8:26 chronic symptoms that our patients present with when they come for a 8:28 present with when they come for a 8:28 present with when they come for a functional medicine consult that are 8:30 functional medicine consult that are 8:30 functional medicine consult that are actually like stemming from the stress 8:32 actually like stemming from the stress 8:32 actually like stemming from the stress that they're experiencing or even, you 8:34 that they're experiencing or even, you 8:34 that they're experiencing or even, you know, patients with metabolic syndrome. 8:36 know, patients with metabolic syndrome. 8:36 know, patients with metabolic syndrome. So that's one of the areas that I focus 8:37 So that's one of the areas that I focus 8:37 So that's one of the areas that I focus a lot on is patients with type two 8:39 a lot on is patients with type two 8:39 a lot on is patients with type two diabetes and metabolic syndrome. So 8:41 diabetes and metabolic syndrome. So 8:41 diabetes and metabolic syndrome. So metabolic syndrome is just a term to um 8:44 metabolic syndrome is just a term to um 8:44 metabolic syndrome is just a term to um that defines like blood sugars are high, 8:46 that defines like blood sugars are high, 8:46 that defines like blood sugars are high, cholesterol is high. A lot of times 8:48 cholesterol is high. A lot of times 8:48 cholesterol is high. A lot of times patients um in this you know metabolic 8:50 patients um in this you know metabolic 8:50 patients um in this you know metabolic syndrome state have you know they're 8:52 syndrome state have you know they're 8:52 syndrome state have you know they're have trouble losing weight as well. Um 8:54 have trouble losing weight as well. Um 8:54 have trouble losing weight as well. Um but over time that cortisol can really 8:56 but over time that cortisol can really 8:56 but over time that cortisol can really drive um the blood sugar you know to be 8:58 drive um the blood sugar you know to be 8:58 drive um the blood sugar you know to be elevated and the immune system becomes 9:00 elevated and the immune system becomes 9:00 elevated and the immune system becomes suppressed and so we get these chronic 9:02 suppressed and so we get these chronic 9:02 suppressed and so we get these chronic inflammation increased susceptibilities 9:04 inflammation increased susceptibilities 9:04 inflammation increased susceptibilities to viral infections which is really what 9:06 to viral infections which is really what 9:06 to viral infections which is really what we're seeing um in this pandemic um 9:09 we're seeing um in this pandemic um 9:09 we're seeing um in this pandemic um right now that it's not just a pandemic 9:11 right now that it's not just a pandemic 9:11 right now that it's not just a pandemic of you know a viral infection. It's 9:13 of you know a viral infection. It's 9:13 of you know a viral infection. It's really this pandemic of of metabolic 9:15 really this pandemic of of metabolic 9:15 really this pandemic of of metabolic syndrome and chronic stress. across our 9:17 syndrome and chronic stress. across our 9:17 syndrome and chronic stress. across our country and um so lots of things to dive 9:20 country and um so lots of things to dive 9:20 country and um so lots of things to dive into there which we don't have time to 9:22 into there which we don't have time to 9:22 into there which we don't have time to fully dive into um today. But so you 9:25 fully dive into um today. But so you 9:25 fully dive into um today. But so you guys tell me what is the patient, you 9:27 guys tell me what is the patient, you 9:27 guys tell me what is the patient, you know, whether it's you as the patient or 9:29 know, whether it's you as the patient or 9:29 know, whether it's you as the patient or one of your patients like what do they 9:31 one of your patients like what do they 9:31 one of your patients like what do they come, you know, looking like or what's 9:33 come, you know, looking like or what's 9:33 come, you know, looking like or what's that first encounter when you're like, 9:34 that first encounter when you're like, 9:34 that first encounter when you're like, "Oh my goodness, we need to really 9:36 "Oh my goodness, we need to really 9:36 "Oh my goodness, we need to really address stress." I feel like the ones 9:38 address stress." I feel like the ones 9:38 address stress." I feel like the ones that have come to me have just almost 9:40 that have come to me have just almost 9:40 that have come to me have just almost been in an overwhelmed state, a state 9:43 been in an overwhelmed state, a state 9:43 been in an overwhelmed state, a state where they're like overwhelmed but also 9:45 where they're like overwhelmed but also 9:45 where they're like overwhelmed but also paralyzed in a sense that they can 9:48 paralyzed in a sense that they can 9:48 paralyzed in a sense that they can barely do anything in their day-to-day. 9:51 barely do anything in their day-to-day. 9:51 barely do anything in their day-to-day. and some are functioning enough to get 9:53 and some are functioning enough to get 9:53 and some are functioning enough to get the stuff that has to get done, the 9:55 the stuff that has to get done, the 9:55 the stuff that has to get done, the taking care of the kids and a little bit 9:57 taking care of the kids and a little bit 9:57 taking care of the kids and a little bit of taking care of the house and getting 9:58 of taking care of the house and getting 9:58 of taking care of the house and getting to and from work, but that it's the 10:00 to and from work, but that it's the 10:00 to and from work, but that it's the extra things and it's the they look at 10:03 extra things and it's the they look at 10:03 extra things and it's the they look at you when you tell them that just one 10:06 you when you tell them that just one 10:06 you when you tell them that just one simple thing about changing something 10:08 simple thing about changing something 10:08 simple thing about changing something for their lifestyle and they're like, 10:10 for their lifestyle and they're like, 10:10 for their lifestyle and they're like, "Yeah, I don't know what you mean." 10:12 "Yeah, I don't know what you mean." 10:12 "Yeah, I don't know what you mean." Like, that's impossible. And you can 10:14 Like, that's impossible. And you can 10:14 Like, that's impossible. And you can just see it register as I no, I got 10:17 just see it register as I no, I got 10:17 just see it register as I no, I got nothing for you. 10:18 nothing for you. 10:18 nothing for you. >> Yeah. I think a lot of the people that I 10:20 >> Yeah. I think a lot of the people that I 10:20 >> Yeah. I think a lot of the people that I see um don't recognize how much stress 10:23 see um don't recognize how much stress 10:23 see um don't recognize how much stress they're putting themselves through 10:25 they're putting themselves through 10:25 they're putting themselves through because it's the day-to-day, you know, 10:27 because it's the day-to-day, you know, 10:27 because it's the day-to-day, you know, taking care of the kids, going to work, 10:29 taking care of the kids, going to work, 10:29 taking care of the kids, going to work, you know, talking to their employees or 10:31 you know, talking to their employees or 10:31 you know, talking to their employees or employer or, you know, whatever. And 10:33 employer or, you know, whatever. And 10:33 employer or, you know, whatever. And then also trying to find fulfillment and 10:36 then also trying to find fulfillment and 10:36 then also trying to find fulfillment and purpose and all this stuff like it's all 10:39 purpose and all this stuff like it's all 10:39 purpose and all this stuff like it's all packed and especi I mean there's gender 10:41 packed and especi I mean there's gender 10:41 packed and especi I mean there's gender differences there's you know pay gaps 10:43 differences there's you know pay gaps 10:43 differences there's you know pay gaps there's all kinds of things that we are 10:45 there's all kinds of things that we are 10:45 there's all kinds of things that we are just sort of accepting as normal without
Practical Ways to Reduce Stress 10:48 just sort of accepting as normal without 10:48 just sort of accepting as normal without really looking at what impact it's 10:50 really looking at what impact it's 10:50 really looking at what impact it's having on our own brains and bodies. 10:53 having on our own brains and bodies. 10:53 having on our own brains and bodies. >> Yeah. accept it as normal and not even 10:56 >> Yeah. accept it as normal and not even 10:56 >> Yeah. accept it as normal and not even when you even ask them point blank are 10:58 when you even ask them point blank are 10:58 when you even ask them point blank are you stressed a lot of times they say no 11:01 you stressed a lot of times they say no 11:01 you stressed a lot of times they say no and then you point out all the things 11:03 and then you point out all the things 11:03 and then you point out all the things and 11:04 and 11:04 and >> right 11:04 >> right 11:04 >> right >> oh yeah 11:05 >> oh yeah 11:05 >> oh yeah >> yeah or some people say like I handle 11:07 >> yeah or some people say like I handle 11:07 >> yeah or some people say like I handle stress well and while they you know and 11:10 stress well and while they you know and 11:10 stress well and while they you know and I've you know said that to myself in the 11:12 I've you know said that to myself in the 11:12 I've you know said that to myself in the past like oh I handle this well and you 11:14 past like oh I handle this well and you 11:14 past like oh I handle this well and you know in hindsight you know like oh it's 11:16 know in hindsight you know like oh it's 11:16 know in hindsight you know like oh it's not really that you're handling it it's 11:18 not really that you're handling it it's 11:18 not really that you're handling it it's that you're not letting other people 11:19 that you're not letting other people 11:19 that you're not letting other people into you know seeing it that you know 11:21 into you know seeing it that you know 11:21 into you know seeing it that you know it's just sort of compounding on the 11:23 it's just sort of compounding on the 11:23 it's just sort of compounding on the inside and doing this damage internally 11:26 inside and doing this damage internally 11:26 inside and doing this damage internally to your body. So, okay. So, what do we 11:28 to your body. So, okay. So, what do we 11:28 to your body. So, okay. So, what do we talk a little bit about, you know, 11:30 talk a little bit about, you know, 11:30 talk a little bit about, you know, making Sarah mentioned a little bit 11:32 making Sarah mentioned a little bit 11:32 making Sarah mentioned a little bit about like steps that we might take, you 11:33 about like steps that we might take, you 11:33 about like steps that we might take, you know, as you're talking to patients. So, 11:35 know, as you're talking to patients. So, 11:35 know, as you're talking to patients. So, let's shift over a little bit to we know 11:37 let's shift over a little bit to we know 11:37 let's shift over a little bit to we know stress has an impact in all of these 11:39 stress has an impact in all of these 11:39 stress has an impact in all of these chronic, you know, conditions and we can 11:42 chronic, you know, conditions and we can 11:42 chronic, you know, conditions and we can test for, you know, some of these 11:43 test for, you know, some of these 11:43 test for, you know, some of these things. Now, functional medicine gets a 11:45 things. Now, functional medicine gets a 11:45 things. Now, functional medicine gets a bad wrap sometimes because we want to do 11:47 bad wrap sometimes because we want to do 11:47 bad wrap sometimes because we want to do all these tests on everybody and that's 11:49 all these tests on everybody and that's 11:49 all these tests on everybody and that's not necessarily the case. If someone 11:50 not necessarily the case. If someone 11:50 not necessarily the case. If someone comes to us and they are really in a 11:52 comes to us and they are really in a 11:52 comes to us and they are really in a stressed out state, we can certainly 11:53 stressed out state, we can certainly 11:53 stressed out state, we can certainly there's a lot of interventions we can do 11:55 there's a lot of interventions we can do 11:55 there's a lot of interventions we can do without actually doing any testing. But 11:57 without actually doing any testing. But 11:57 without actually doing any testing. But we can certainly test cortisol levels. 11:59 we can certainly test cortisol levels. 11:59 we can certainly test cortisol levels. We can see, you know, first thing in the 12:01 We can see, you know, first thing in the 12:01 We can see, you know, first thing in the morning, 30 minutes later, are you 12:03 morning, 30 minutes later, are you 12:03 morning, 30 minutes later, are you having a nice cortisol rise? And then 12:05 having a nice cortisol rise? And then 12:06 having a nice cortisol rise? And then does that taper off nicely throughout 12:07 does that taper off nicely throughout 12:07 does that taper off nicely throughout the rest of the day so that your, you 12:09 the rest of the day so that your, you 12:09 the rest of the day so that your, you know, hormones are in balance at night. 12:11 know, hormones are in balance at night. 12:11 know, hormones are in balance at night. And so that picture, especially that 12:13 And so that picture, especially that 12:13 And so that picture, especially that first 30 minute rise in cortisol, is 12:15 first 30 minute rise in cortisol, is 12:15 first 30 minute rise in cortisol, is really helpful to determining does your 12:17 really helpful to determining does your 12:17 really helpful to determining does your body is your body like responding to the 12:20 body is your body like responding to the 12:20 body is your body like responding to the stress anymore or are we to the point 12:21 stress anymore or are we to the point 12:21 stress anymore or are we to the point where your body's sort of like 12:22 where your body's sort of like 12:22 where your body's sort of like overworked? It's used all the nutrients 12:24 overworked? It's used all the nutrients 12:24 overworked? It's used all the nutrients and other, you know, proteins up and 12:26 and other, you know, proteins up and 12:26 and other, you know, proteins up and can't even produce the cortisol response 12:28 can't even produce the cortisol response 12:28 can't even produce the cortisol response anymore. It's just so out of whack. So, 12:30 anymore. It's just so out of whack. So, 12:30 anymore. It's just so out of whack. So, um, so we can certainly, you know, do 12:32 um, so we can certainly, you know, do 12:32 um, so we can certainly, you know, do those testing, you know, but the 12:34 those testing, you know, but the 12:34 those testing, you know, but the sometimes the answer is not that 12:37 sometimes the answer is not that 12:37 sometimes the answer is not that different if we don't do the testing. 12:39 different if we don't do the testing. 12:39 different if we don't do the testing. And so I think that I mean certainly we 12:41 And so I think that I mean certainly we 12:41 And so I think that I mean certainly we might use different supplements for 12:42 might use different supplements for 12:42 might use different supplements for support if a person needs adrenal 12:44 support if a person needs adrenal 12:44 support if a person needs adrenal support versus not. So I'm not saying 12:45 support versus not. So I'm not saying 12:46 support versus not. So I'm not saying testing is never necessary but let's 12:48 testing is never necessary but let's 12:48 testing is never necessary but let's talk about the things that you we can do 12:50 talk about the things that you we can do 12:50 talk about the things that you we can do to sort of modify um you know some 12:53 to sort of modify um you know some 12:53 to sort of modify um you know some stressors we might not ever fully get 12:55 stressors we might not ever fully get 12:55 stressors we might not ever fully get rid of like your kids aren't moving out 12:56 rid of like your kids aren't moving out 12:56 rid of like your kids aren't moving out of your house but how can we you know 12:59 of your house but how can we you know 12:59 of your house but how can we you know help our bodies to respond to stress 13:01 help our bodies to respond to stress 13:01 help our bodies to respond to stress better and you know what stressors maybe 13:03 better and you know what stressors maybe 13:03 better and you know what stressors maybe you know are things we can consider 13:04 you know are things we can consider 13:04 you know are things we can consider maybe getting rid of. So who wants to go 13:07 maybe getting rid of. So who wants to go 13:07 maybe getting rid of. So who wants to go first? So, something that I think of 13:10 first? So, something that I think of 13:10 first? So, something that I think of about stressors, it's not necessarily, 13:12 about stressors, it's not necessarily, 13:12 about stressors, it's not necessarily, and I don't know if I said this already 13:14 and I don't know if I said this already 13:14 and I don't know if I said this already before, but it's not necessarily what 13:15 before, but it's not necessarily what 13:16 before, but it's not necessarily what you're physically going through, it's 13:17 you're physically going through, it's 13:17 you're physically going through, it's what you're thinking about it. So, I 13:19 what you're thinking about it. So, I 13:19 what you're thinking about it. So, I know um Sarah would definitely agree 13:21 know um Sarah would definitely agree 13:21 know um Sarah would definitely agree with me on this one, but um it's really 13:24 with me on this one, but um it's really 13:24 with me on this one, but um it's really understanding what thoughts you're 13:25 understanding what thoughts you're 13:25 understanding what thoughts you're having about like say your kids are 13:27 having about like say your kids are 13:27 having about like say your kids are running around crazy, like are your 13:29 running around crazy, like are your 13:29 running around crazy, like are your thoughts really negative about like how 13:32 thoughts really negative about like how 13:32 thoughts really negative about like how they should be behaving or how they 13:33 they should be behaving or how they 13:33 they should be behaving or how they shouldn't be doing this or are can you 13:35 shouldn't be doing this or are can you 13:35 shouldn't be doing this or are can you slip into the their kids kids, they're 13:39 slip into the their kids kids, they're 13:39 slip into the their kids kids, they're supposed to run around and I'm supposed 13:40 supposed to run around and I'm supposed 13:40 supposed to run around and I'm supposed to, you know, do this other stuff, 13:42 to, you know, do this other stuff, 13:42 to, you know, do this other stuff, right? Because you can take an approach 13:44 right? Because you can take an approach 13:44 right? Because you can take an approach that's very different and it has a very 13:46 that's very different and it has a very 13:46 that's very different and it has a very different physical effect on your body 13:47 different physical effect on your body 13:48 different physical effect on your body and your hormones based on literally 13:49 and your hormones based on literally 13:49 and your hormones based on literally your thoughts. So, it's examining what 13:52 your thoughts. So, it's examining what 13:52 your thoughts. So, it's examining what your thoughts are about the situations 13:54 your thoughts are about the situations 13:54 your thoughts are about the situations and getting support to help sort of 13:56 and getting support to help sort of 13:56 and getting support to help sort of tease those out. And that's why I love 13:57 tease those out. And that's why I love 13:57 tease those out. And that's why I love like the packages that we have at 13:59 like the packages that we have at 13:59 like the packages that we have at Farmtotable that work with coaches and 14:01 Farmtotable that work with coaches and 14:01 Farmtotable that work with coaches and functional medicine providers that we 14:03 functional medicine providers that we 14:03 functional medicine providers that we can kind of work on the emotional side 14:05 can kind of work on the emotional side 14:05 can kind of work on the emotional side of things a little bit too. And that 14:07 of things a little bit too. And that 14:07 of things a little bit too. And that being said, sometimes there are things 14:09 being said, sometimes there are things 14:09 being said, sometimes there are things that you need a therapist for. And I 14:12 that you need a therapist for. And I 14:12 that you need a therapist for. And I recommend therapy for everybody, 14:14 recommend therapy for everybody, 14:14 recommend therapy for everybody, [laughter] even if you think you're 14:15 [laughter] even if you think you're 14:15 [laughter] even if you think you're doing okay, because there's always work 14:16 doing okay, because there's always work 14:16 doing okay, because there's always work that can be done, 14:18 that can be done, 14:18 that can be done, >> right? Yeah, that's a really good point. 14:19 >> right? Yeah, that's a really good point. 14:19 >> right? Yeah, that's a really good point. It's not necessarily everything that 14:22 It's not necessarily everything that 14:22 It's not necessarily everything that happens to you, but how you perceive it 14:23 happens to you, but how you perceive it 14:23 happens to you, but how you perceive it and how you respond to that really 14:25 and how you respond to that really 14:25 and how you respond to that really creates the stress in in your um you 14:28 creates the stress in in your um you 14:28 creates the stress in in your um you know, and what hormones are released and 14:29 know, and what hormones are released and 14:29 know, and what hormones are released and everything. So good. Yeah. Yeah, 14:32 everything. So good. Yeah. Yeah, 14:32 everything. So good. Yeah. Yeah, >> I think I keep thinking about during 14:33 >> I think I keep thinking about during 14:33 >> I think I keep thinking about during this pandemic like all these memes and 14:35 this pandemic like all these memes and 14:35 this pandemic like all these memes and things coming out about women that are 14:37 things coming out about women that are 14:37 things coming out about women that are just like, "Oh, I need my wine to, you 14:39 just like, "Oh, I need my wine to, you 14:39 just like, "Oh, I need my wine to, you know, calm down at night or because I 14:42 know, calm down at night or because I 14:42 know, calm down at night or because I have kids, I need to drink." And just so 14:44 have kids, I need to drink." And just so 14:44 have kids, I need to drink." And just so much. I mean, there's nothing wrong with 14:46 much. I mean, there's nothing wrong with 14:46 much. I mean, there's nothing wrong with wine. like Jesus gave wine to a wedding 14:49 wine. like Jesus gave wine to a wedding 14:49 wine. like Jesus gave wine to a wedding of people. Like it is not a bad thing 14:51 of people. Like it is not a bad thing 14:51 of people. Like it is not a bad thing necessarily, but if we're using that to 14:54 necessarily, but if we're using that to 14:54 necessarily, but if we're using that to address the as the stress, one thing, it 14:56 address the as the stress, one thing, it 14:56 address the as the stress, one thing, it throws off your sleep and especially if 14:58 throws off your sleep and especially if 14:58 throws off your sleep and especially if you're doing it in the evenings, but 14:59 you're doing it in the evenings, but 14:59 you're doing it in the evenings, but it's just really like we're not actually 15:01 it's just really like we're not actually 15:01 it's just really like we're not actually addressing the root cause of what's 15:03 addressing the root cause of what's 15:03 addressing the root cause of what's causing the stress and how we're 15:04 causing the stress and how we're 15:04 causing the stress and how we're perceiving the stress. Um, so Sarah, 15:07 perceiving the stress. Um, so Sarah, 15:07 perceiving the stress. Um, so Sarah, what were we going to say about 15:08 what were we going to say about 15:08 what were we going to say about >> well that like the using of alcohol? For 15:11 >> well that like the using of alcohol? For 15:11 >> well that like the using of alcohol? For some people it's alcohol, for some 15:13 some people it's alcohol, for some 15:13 some people it's alcohol, for some people it's food. It's like I've got all 15:15 people it's food. It's like I've got all 15:15 people it's food. It's like I've got all this stress in my day and I need this. 15:17 this stress in my day and I need this. 15:17 this stress in my day and I need this. And you're so right. Society is putting 15:19 And you're so right. Society is putting 15:19 And you're so right. Society is putting all of that out there and we're all like 15:21 all of that out there and we're all like 15:21 all of that out there and we're all like contributing to it because yeah, it does 15:23 contributing to it because yeah, it does 15:23 contributing to it because yeah, it does kind of help in the moment. We're 15:25 kind of help in the moment. We're 15:25 kind of help in the moment. We're buffing away those feelings. They get to 15:27 buffing away those feelings. They get to 15:27 buffing away those feelings. They get to go away. We don't have to feel the 15:29 go away. We don't have to feel the 15:29 go away. We don't have to feel the stress and the weight of the day and we 15:31 stress and the weight of the day and we 15:31 stress and the weight of the day and we don't have to work through all of the 15:34 don't have to work through all of the 15:34 don't have to work through all of the thoughts and feelings that we're having 15:37 thoughts and feelings that we're having 15:37 thoughts and feelings that we're having around that stuff so that we can 15:39 around that stuff so that we can 15:39 around that stuff so that we can actually get to the other side of it. we 15:41 actually get to the other side of it. we 15:41 actually get to the other side of it. we just kind of quiet it with a bag of 15:43 just kind of quiet it with a bag of 15:43 just kind of quiet it with a bag of Oreos or a whatever your choice is. If 15:46 Oreos or a whatever your choice is. If 15:46 Oreos or a whatever your choice is. If you're I mean even going on a really 15:48 you're I mean even going on a really 15:48 you're I mean even going on a really long run or having the whole bottle of 15:50 long run or having the whole bottle of 15:50 long run or having the whole bottle of wine or every single night you're having 15:52 wine or every single night you're having 15:52 wine or every single night you're having it or whatever it is that you use that 15:55 it or whatever it is that you use that 15:55 it or whatever it is that you use that is not addressing that root cause. We're 15:58 is not addressing that root cause. We're 15:58 is not addressing that root cause. We're we're all big on that in functional 16:01 we're all big on that in functional 16:01 we're all big on that in functional medicine. The root cause isn't going 16:03 medicine. The root cause isn't going 16:03 medicine. The root cause isn't going away with the wine. 16:05 away with the wine. 16:05 away with the wine. >> So it's really looking at those 16:06 >> So it's really looking at those 16:06 >> So it's really looking at those behaviors that we have [laughter] 16:08 behaviors that we have [laughter] 16:08 behaviors that we have [laughter] >> for sure. Yeah. 16:10 >> for sure. Yeah. 16:10 >> for sure. Yeah. >> Yes. So, you know, what then do we 16:12 >> Yes. So, you know, what then do we 16:12 >> Yes. So, you know, what then do we recommend our patients like off the bat? 16:14 recommend our patients like off the bat? 16:14 recommend our patients like off the bat? Like if you could tell your patient like 16:15 Like if you could tell your patient like 16:16 Like if you could tell your patient like one thing, you know, your first visit 16:18 one thing, you know, your first visit 16:18 one thing, you know, your first visit when you see that they're overwhelmed, 16:20 when you see that they're overwhelmed, 16:20 when you see that they're overwhelmed, gloss, you know, everything you're 16:21 gloss, you know, everything you're 16:21 gloss, you know, everything you're talking about is just glossing them 16:23 talking about is just glossing them 16:23 talking about is just glossing them over. Um, what's that first step that 16:25 over. Um, what's that first step that 16:25 over. Um, what's that first step that you ask people to take? 16:27 you ask people to take? 16:27 you ask people to take? >> I think the one of the most powerful 16:28 >> I think the one of the most powerful 16:28 >> I think the one of the most powerful things that we can do is some people 16:31 things that we can do is some people 16:31 things that we can do is some people will call it journaling, some people 16:32 will call it journaling, some people 16:32 will call it journaling, some people call it thought downloads, some people, 16:35 call it thought downloads, some people, 16:35 call it thought downloads, some people, you know, you can pick a topic or just 16:37 you know, you can pick a topic or just 16:37 you know, you can pick a topic or just freewrite. Like literally just get your 16:39 freewrite. Like literally just get your 16:39 freewrite. Like literally just get your thoughts out of your head. And this can 16:40 thoughts out of your head. And this can 16:40 thoughts out of your head. And this can be really helpful especially if you're 16:42 be really helpful especially if you're 16:42 be really helpful especially if you're trying to go to sleep and your thoughts 16:43 trying to go to sleep and your thoughts 16:43 trying to go to sleep and your thoughts are racing. Um just write everything
Journaling, Self-Compassion, and First Steps 16:46 are racing. Um just write everything 16:46 are racing. Um just write everything down because a lot of times just getting 16:48 down because a lot of times just getting 16:48 down because a lot of times just getting it out of your head will get your brain 16:51 it out of your head will get your brain 16:51 it out of your head will get your brain to calm down like okay we've addressed 16:53 to calm down like okay we've addressed 16:53 to calm down like okay we've addressed it in some way. Even if you do nothing 16:54 it in some way. Even if you do nothing 16:54 it in some way. Even if you do nothing about what you wrote down like it's 16:56 about what you wrote down like it's 16:56 about what you wrote down like it's still going to like that's what I did 16:58 still going to like that's what I did 16:58 still going to like that's what I did for a long time was right before I went 17:00 for a long time was right before I went 17:00 for a long time was right before I went to sleep. physically keep a journal and 17:02 to sleep. physically keep a journal and 17:02 to sleep. physically keep a journal and pen next to your bed and as you're 17:05 pen next to your bed and as you're 17:05 pen next to your bed and as you're settling in, just write what you're 17:07 settling in, just write what you're 17:07 settling in, just write what you're thinking. Or if you have the luxury of 17:09 thinking. Or if you have the luxury of 17:09 thinking. Or if you have the luxury of being able to turn a light on in the 17:10 being able to turn a light on in the 17:10 being able to turn a light on in the middle of the night when you wake up at 17:11 middle of the night when you wake up at 17:11 middle of the night when you wake up at that 2 or 3:00 point, write everything 17:14 that 2 or 3:00 point, write everything 17:14 that 2 or 3:00 point, write everything down. Or I mean, I don't recommend 17:16 down. Or I mean, I don't recommend 17:16 down. Or I mean, I don't recommend keeping your phone next to your bed, but 17:18 keeping your phone next to your bed, but 17:18 keeping your phone next to your bed, but a lot of us do that anyway. So, get your 17:20 a lot of us do that anyway. So, get your 17:20 a lot of us do that anyway. So, get your notes app out and just start typing 17:22 notes app out and just start typing 17:22 notes app out and just start typing things in there. Getting it out is the 17:24 things in there. Getting it out is the 17:24 things in there. Getting it out is the most powerful thing that I think. 17:27 most powerful thing that I think. 17:27 most powerful thing that I think. >> Awesome. 17:27 >> Awesome. 17:28 >> Awesome. >> Yeah. Similarly, I think um that's a 17:31 >> Yeah. Similarly, I think um that's a 17:31 >> Yeah. Similarly, I think um that's a really good thing for them to do on 17:32 really good thing for them to do on 17:32 really good thing for them to do on their own after that first meeting. But 17:35 their own after that first meeting. But 17:35 their own after that first meeting. But obviously, you want to make some 17:36 obviously, you want to make some 17:36 obviously, you want to make some movement in that first meeting. So, kind 17:39 movement in that first meeting. So, kind 17:39 movement in that first meeting. So, kind of trying to chip away at that almost 17:42 of trying to chip away at that almost 17:42 of trying to chip away at that almost shell that they come in with because 17:43 shell that they come in with because 17:43 shell that they come in with because they're so unaware of the fact that 17:46 they're so unaware of the fact that 17:46 they're so unaware of the fact that they're having all of these thoughts 17:48 they're having all of these thoughts 17:48 they're having all of these thoughts that are pretty much immobilizing them 17:49 that are pretty much immobilizing them 17:49 that are pretty much immobilizing them from taking the steps they know that 17:51 from taking the steps they know that 17:51 from taking the steps they know that they need to be taking throughout their 17:52 they need to be taking throughout their 17:52 they need to be taking throughout their day. We all know we need to eat healthy. 17:55 day. We all know we need to eat healthy. 17:55 day. We all know we need to eat healthy. we need to bring in lots of produce and 17:56 we need to bring in lots of produce and 17:56 we need to bring in lots of produce and fruits instead of getting the graband-go 17:59 fruits instead of getting the graband-go 17:59 fruits instead of getting the graband-go stuff or through the drive-throughs. We 18:01 stuff or through the drive-throughs. We 18:01 stuff or through the drive-throughs. We all know we need to emphasize sleep. We 18:03 all know we need to emphasize sleep. We 18:03 all know we need to emphasize sleep. We all know that we need to move our bodies 18:06 all know that we need to move our bodies 18:06 all know that we need to move our bodies and to um spend some time in quiet and 18:09 and to um spend some time in quiet and 18:09 and to um spend some time in quiet and we hear about meditating and breathing 18:12 we hear about meditating and breathing 18:12 we hear about meditating and breathing and all of those things, but how do we 18:15 and all of those things, but how do we 18:15 and all of those things, but how do we get them to take any of those first 18:16 get them to take any of those first 18:16 get them to take any of those first steps? And so it's finding the places 18:19 steps? And so it's finding the places 18:19 steps? And so it's finding the places that they're blocking and working 18:21 that they're blocking and working 18:21 that they're blocking and working through some of those thoughts with them 18:23 through some of those thoughts with them 18:23 through some of those thoughts with them and them actually finding that they 18:25 and them actually finding that they 18:26 and them actually finding that they aren't taking those steps and then them 18:28 aren't taking those steps and then them 18:28 aren't taking those steps and then them finding something that they can do 18:31 finding something that they can do 18:31 finding something that they can do that's different than they're doing 18:32 that's different than they're doing 18:32 that's different than they're doing right now that seems feasible that's 18:35 right now that seems feasible that's 18:35 right now that seems feasible that's easier for them to do and that finding 18:37 easier for them to do and that finding 18:37 easier for them to do and that finding that first step and then getting them 18:39 that first step and then getting them 18:39 that first step and then getting them through that and giving them homework 18:41 through that and giving them homework 18:41 through that and giving them homework with the working on finding out what's 18:43 with the working on finding out what's 18:43 with the working on finding out what's in their head by putting it all out on 18:45 in their head by putting it all out on 18:46 in their head by putting it all out on paper. Right. 18:47 paper. Right. 18:47 paper. Right. >> I think another aspect that's really 18:49 >> I think another aspect that's really 18:49 >> I think another aspect that's really important, a lot of us are very 18:51 important, a lot of us are very 18:51 important, a lot of us are very self-critical and I have an example of 18:54 self-critical and I have an example of 18:54 self-critical and I have an example of um some coaching that I did with a 18:56 um some coaching that I did with a 18:56 um some coaching that I did with a client who she was very hard on herself 18:58 client who she was very hard on herself 18:58 client who she was very hard on herself about how she wasn't doing the dishes. 19:00 about how she wasn't doing the dishes. 19:00 about how she wasn't doing the dishes. She lived alone in an apartment, you 19:02 She lived alone in an apartment, you 19:02 She lived alone in an apartment, you know, she hasn't cleaned up properly. 19:04 know, she hasn't cleaned up properly. 19:04 know, she hasn't cleaned up properly. And I'm like, well, okay, what does that 19:06 And I'm like, well, okay, what does that 19:06 And I'm like, well, okay, what does that even mean? Like, who cares? If you're 19:07 even mean? Like, who cares? If you're 19:07 even mean? Like, who cares? If you're living alone, who cares about the 19:09 living alone, who cares about the 19:09 living alone, who cares about the dishes, really? And she's like, oh well, 19:12 dishes, really? And she's like, oh well, 19:12 dishes, really? And she's like, oh well, that's, you know, different. Now I kind 19:14 that's, you know, different. Now I kind 19:14 that's, you know, different. Now I kind of want to do the dishes because it's 19:15 of want to do the dishes because it's 19:15 of want to do the dishes because it's not like a task that I'm forcing myself 19:17 not like a task that I'm forcing myself 19:17 not like a task that I'm forcing myself to do. It's something that you know I 19:19 to do. It's something that you know I 19:19 to do. It's something that you know I could do. Not should like could versus 19:22 could do. Not should like could versus 19:22 could do. Not should like could versus should is such a powerful thing 19:24 should is such a powerful thing 19:24 should is such a powerful thing sometimes. But like just give yourself a 19:26 sometimes. But like just give yourself a 19:26 sometimes. But like just give yourself a break. If you don't have energy to do 19:28 break. If you don't have energy to do 19:28 break. If you don't have energy to do all the things, don't force yourself to 19:30 all the things, don't force yourself to 19:30 all the things, don't force yourself to do that because that's just putting more 19:32 do that because that's just putting more 19:32 do that because that's just putting more psychological and physical stress on 19:33 psychological and physical stress on 19:33 psychological and physical stress on your body. 19:35 your body. 19:35 your body. >> Yeah, that's a really good point. I 19:36 >> Yeah, that's a really good point. I 19:36 >> Yeah, that's a really good point. I think we, you know, whether it's dishes 19:38 think we, you know, whether it's dishes 19:38 think we, you know, whether it's dishes or something we feel like society 19:41 or something we feel like society 19:41 or something we feel like society expects us to do, you know, as women 19:43 expects us to do, you know, as women 19:43 expects us to do, you know, as women and, you know, or men for that matter, 19:45 and, you know, or men for that matter, 19:45 and, you know, or men for that matter, but there's always like these societal, 19:47 but there's always like these societal, 19:47 but there's always like these societal, you know, norms per se that, you know, 19:49 you know, norms per se that, you know, 19:49 you know, norms per se that, you know, sometimes are expected and it's expected 19:51 sometimes are expected and it's expected 19:51 sometimes are expected and it's expected that you're going to do XYZ on top of 19:54 that you're going to do XYZ on top of 19:54 that you're going to do XYZ on top of your job and on top of, you know, this 19:56 your job and on top of, you know, this 19:56 your job and on top of, you know, this and that, but maybe there's, you know, a 19:58 and that, but maybe there's, you know, a 19:58 and that, but maybe there's, you know, a different place that you can come to 19:59 different place that you can come to 19:59 different place that you can come to where maybe I could do those things, 20:00 where maybe I could do those things, 20:00 where maybe I could do those things, but, you know, I'm not going to choose 20:02 but, you know, I'm not going to choose 20:02 but, you know, I'm not going to choose to do that today or this week or this 20:04 to do that today or this week or this 20:04 to do that today or this week or this month for that matter. So, 20:06 month for that matter. So, 20:06 month for that matter. So, >> and there's nothing wrong with that, 20:08 >> and there's nothing wrong with that, 20:08 >> and there's nothing wrong with that, >> right? Exactly. Exactly. Um, so we could 20:11 >> right? Exactly. Exactly. Um, so we could 20:12 >> right? Exactly. Exactly. Um, so we could talk a little bit about breathing as we 20:13 talk a little bit about breathing as we 20:13 talk a little bit about breathing as we wrap up. Um, I know we're going to have, 20:15 wrap up. Um, I know we're going to have, 20:15 wrap up. Um, I know we're going to have, you know, more and more information 20:17 you know, more and more information 20:17 you know, more and more information about this. We have one of our 20:18 about this. We have one of our 20:18 about this. We have one of our pharmacists is an expert um, in this and 20:21 pharmacists is an expert um, in this and 20:21 pharmacists is an expert um, in this and couldn't join us tonight. So, I think we 20:22 couldn't join us tonight. So, I think we 20:22 couldn't join us tonight. So, I think we could talk for a whole probably episode 20:25 could talk for a whole probably episode 20:25 could talk for a whole probably episode about ways that you can, you know, take 20:28 about ways that you can, you know, take 20:28 about ways that you can, you know, take a moment and help reduce um, bring 20:31 a moment and help reduce um, bring 20:31 a moment and help reduce um, bring yourself to a point where you're into 20:33 yourself to a point where you're into 20:33 yourself to a point where you're into this deep breathing. And the purpose for 20:34 this deep breathing. And the purpose for 20:34 this deep breathing. And the purpose for deep breathing is actually to get your 20:37 deep breathing is actually to get your 20:37 deep breathing is actually to get your veagal tone so that you know getting 20:39 veagal tone so that you know getting 20:39 veagal tone so that you know getting yourself into that rest mode so you're 20:41 yourself into that rest mode so you're 20:41 yourself into that rest mode so you're not in the fight orflight mode is really 20:43 not in the fight orflight mode is really 20:43 not in the fight orflight mode is really why we're trying to do the deep 20:45 why we're trying to do the deep 20:45 why we're trying to do the deep breathing. It really activates that. Um 20:47 breathing. It really activates that. Um 20:47 breathing. It really activates that. Um other things like laughter doing, you 20:50 other things like laughter doing, you 20:50 other things like laughter doing, you know, singing, you know, can be helpful. 20:52 know, singing, you know, can be helpful. 20:52 know, singing, you know, can be helpful. So if you're like singing in the shower, 20:55 So if you're like singing in the shower, 20:55 So if you're like singing in the shower, you know, getting that verbat going in 20:57 you know, getting that verbat going in 20:57 you know, getting that verbat going in the morning or in the evening, whatever 20:59 the morning or in the evening, whatever 20:59 the morning or in the evening, whatever you do, like all of that is great. you 21:01 you do, like all of that is great. you 21:01 you do, like all of that is great. you know, sing it out on the way home from 21:03 know, sing it out on the way home from 21:03 know, sing it out on the way home from work to relieve stress. All of those 21:05 work to relieve stress. All of those 21:05 work to relieve stress. All of those things are going to help um get you into
Meditation, Breathing, and Sleep Support 21:07 things are going to help um get you into 21:07 things are going to help um get you into that, you know, let not fight or flight 21:10 that, you know, let not fight or flight 21:10 that, you know, let not fight or flight into that rest and digest mode. But any 21:12 into that rest and digest mode. But any 21:12 into that rest and digest mode. But any tips for people, some people hear the 21:14 tips for people, some people hear the 21:14 tips for people, some people hear the word meditation and they're like, "Oh my 21:15 word meditation and they're like, "Oh my 21:16 word meditation and they're like, "Oh my goodness, what does that mean? Do I have 21:17 goodness, what does that mean? Do I have 21:17 goodness, what does that mean? Do I have to go to yoga?" And some people of 21:20 to go to yoga?" And some people of 21:20 to go to yoga?" And some people of different faiths, you know, are like, 21:21 different faiths, you know, are like, 21:21 different faiths, you know, are like, "Well, is that am I not a Christian if I 21:24 "Well, is that am I not a Christian if I 21:24 "Well, is that am I not a Christian if I like, you know, want to do this?" 21:25 like, you know, want to do this?" 21:25 like, you know, want to do this?" because this is an you know obviously 21:27 because this is an you know obviously 21:27 because this is an you know obviously meditation happened in the Christian 21:29 meditation happened in the Christian 21:29 meditation happened in the Christian faith too but a lot of the yoga came out 21:31 faith too but a lot of the yoga came out 21:31 faith too but a lot of the yoga came out of you know other traditions and other 21:33 of you know other traditions and other 21:33 of you know other traditions and other cultures and so I think sometimes people 21:35 cultures and so I think sometimes people 21:35 cultures and so I think sometimes people are like I just don't know where to 21:36 are like I just don't know where to 21:36 are like I just don't know where to start with this and I don't know you 21:38 start with this and I don't know you 21:38 start with this and I don't know you know how to actually meditate so what do 21:40 know how to actually meditate so what do 21:40 know how to actually meditate so what do you say to patients that are like I need 21:42 you say to patients that are like I need 21:42 you say to patients that are like I need to you know learn how to do this but I 21:45 to you know learn how to do this but I 21:45 to you know learn how to do this but I have no idea where to start 21:47 have no idea where to start 21:47 have no idea where to start >> I was the same way and I was like 21:49 >> I was the same way and I was like 21:49 >> I was the same way and I was like everybody's talking about it I don't 21:50 everybody's talking about it I don't 21:50 everybody's talking about it I don't really know what it is my friend gave me 21:52 really know what it is my friend gave me 21:52 really know what it is my friend gave me a free trial of the calm app and then I 21:55 a free trial of the calm app and then I 21:55 a free trial of the calm app and then I kind of discovered that it wasn't 21:56 kind of discovered that it wasn't 21:56 kind of discovered that it wasn't exactly what I pictured. It wasn't like 21:59 exactly what I pictured. It wasn't like 21:59 exactly what I pictured. It wasn't like sitting there humming or you know, 22:00 sitting there humming or you know, 22:00 sitting there humming or you know, whatever it is in your mind. And um I 22:03 whatever it is in your mind. And um I 22:03 whatever it is in your mind. And um I think that you can take the like baby 22:06 think that you can take the like baby 22:06 think that you can take the like baby steps toward it. I think journaling is a 22:08 steps toward it. I think journaling is a 22:08 steps toward it. I think journaling is a form of getting there. Just sitting 22:09 form of getting there. Just sitting 22:10 form of getting there. Just sitting there quietly is something yoga or 22:12 there quietly is something yoga or 22:12 there quietly is something yoga or stretching is kind of similar. And so if 22:15 stretching is kind of similar. And so if 22:15 stretching is kind of similar. And so if meditation seems a little bit woowoo or 22:18 meditation seems a little bit woowoo or 22:18 meditation seems a little bit woowoo or it seems overwhelming, I think doing 22:21 it seems overwhelming, I think doing 22:21 it seems overwhelming, I think doing those smaller things helps you get to a 22:23 those smaller things helps you get to a 22:23 those smaller things helps you get to a point where you're like, "Okay, well 22:24 point where you're like, "Okay, well 22:24 point where you're like, "Okay, well maybe I'll just YouTube meditation, five 22:27 maybe I'll just YouTube meditation, five 22:27 maybe I'll just YouTube meditation, five minute meditation or one minute 22:29 minute meditation or one minute 22:29 minute meditation or one minute meditation." And then you there's so 22:32 meditation." And then you there's so 22:32 meditation." And then you there's so many apps that help you do that that you 22:34 many apps that help you do that that you 22:34 many apps that help you do that that you don't have to do it on your own. And in 22:36 don't have to do it on your own. And in 22:36 don't have to do it on your own. And in the apps within the same one, they often 22:38 the apps within the same one, they often 22:38 the apps within the same one, they often have breathing exercises in it, too. So, 22:41 have breathing exercises in it, too. So, 22:41 have breathing exercises in it, too. So, I think that's a a good way of going 22:44 I think that's a a good way of going 22:44 I think that's a a good way of going about it. 22:45 about it. 22:45 about it. >> Yeah. Yeah. So, I love those guided 22:47 >> Yeah. Yeah. So, I love those guided 22:47 >> Yeah. Yeah. So, I love those guided meditations that are like music or 22:50 meditations that are like music or 22:50 meditations that are like music or someone's talking and then they're 22:52 someone's talking and then they're 22:52 someone's talking and then they're telling you what to do the entire time 22:53 telling you what to do the entire time 22:53 telling you what to do the entire time so you don't even have to think about 22:54 so you don't even have to think about 22:54 so you don't even have to think about it. They're like, "Tighten this muscle 22:55 it. They're like, "Tighten this muscle 22:55 it. They're like, "Tighten this muscle or relax this muscle." And I can still 22:57 or relax this muscle." And I can still 22:57 or relax this muscle." And I can still remember Karen Swinfest, my choir 23:00 remember Karen Swinfest, my choir 23:00 remember Karen Swinfest, my choir director in um high school. we she would 23:03 director in um high school. we she would 23:03 director in um high school. we she would have us like lay across the room and she 23:05 have us like lay across the room and she 23:05 have us like lay across the room and she would just play the piano so softly and 23:08 would just play the piano so softly and 23:08 would just play the piano so softly and like her voice would just like be 23:09 like her voice would just like be 23:09 like her voice would just like be speaking these meditation things and it 23:12 speaking these meditation things and it 23:12 speaking these meditation things and it was so awesome in high school we were 23:13 was so awesome in high school we were 23:13 was so awesome in high school we were like yeah this is great but we didn't 23:14 like yeah this is great but we didn't 23:14 like yeah this is great but we didn't really like now I know like why she was 23:16 really like now I know like why she was 23:16 really like now I know like why she was doing that for us um and how important 23:18 doing that for us um and how important 23:18 doing that for us um and how important it probably was to us at that crazy time 23:20 it probably was to us at that crazy time 23:20 it probably was to us at that crazy time of life but yeah those guided 23:21 of life but yeah those guided 23:21 of life but yeah those guided meditations are really nice to you know 23:23 meditations are really nice to you know 23:23 meditations are really nice to you know some of them have the ocean sounds and 23:26 some of them have the ocean sounds and 23:26 some of them have the ocean sounds and you just feel like you're laying at the 23:27 you just feel like you're laying at the 23:27 you just feel like you're laying at the beach and after you're done you know 23:29 beach and after you're done you know 23:29 beach and after you're done you know from going some of them go from head to 23:31 from going some of them go from head to 23:31 from going some of them go from head to toe sort of tightening muscle muscles 23:32 toe sort of tightening muscle muscles 23:32 toe sort of tightening muscle muscles and releasing muscles. Um, but it gives 23:35 and releasing muscles. Um, but it gives 23:35 and releasing muscles. Um, but it gives you all the things you have to do, so 23:36 you all the things you have to do, so 23:36 you all the things you have to do, so you don't even have to think about it. 23:38 you don't even have to think about it. 23:38 you don't even have to think about it. [laughter] 23:38 [laughter] 23:38 [laughter] >> Yeah, I'd like to add in that meditation 23:40 >> Yeah, I'd like to add in that meditation 23:40 >> Yeah, I'd like to add in that meditation doesn't have to be sitting there doing 23:43 doesn't have to be sitting there doing 23:43 doesn't have to be sitting there doing nothing, right? Being still isn't 23:44 nothing, right? Being still isn't 23:44 nothing, right? Being still isn't necessarily the point. The point is to 23:46 necessarily the point. The point is to 23:46 necessarily the point. The point is to just observe your mind. Even quieting 23:49 just observe your mind. Even quieting 23:49 just observe your mind. Even quieting your mind isn't always the point. So, 23:51 your mind isn't always the point. So, 23:51 your mind isn't always the point. So, going for a walk and just mindfully 23:53 going for a walk and just mindfully 23:53 going for a walk and just mindfully being present is a form of meditation. 23:56 being present is a form of meditation. 23:56 being present is a form of meditation. Going out to water plants in the 23:58 Going out to water plants in the 23:58 Going out to water plants in the greenhouse can be meditation for you if 24:02 greenhouse can be meditation for you if 24:02 greenhouse can be meditation for you if you're just present and you know not 24:05 you're just present and you know not 24:05 you're just present and you know not stressed and anxious about what's coming 24:07 stressed and anxious about what's coming 24:07 stressed and anxious about what's coming up in the rest of your day or what has 24:09 up in the rest of your day or what has 24:09 up in the rest of your day or what has happened earlier in the day. Like the 24:11 happened earlier in the day. Like the 24:11 happened earlier in the day. Like the point is I even tell people just to like 24:13 point is I even tell people just to like 24:13 point is I even tell people just to like sway back and forth if they want to sit 24:15 sway back and forth if they want to sit 24:15 sway back and forth if they want to sit down. Just sway back and forth. You 24:17 down. Just sway back and forth. You 24:17 down. Just sway back and forth. You don't have to be still in order to 24:19 don't have to be still in order to 24:19 don't have to be still in order to meditate. 24:20 meditate. 24:20 meditate. >> That's a really good point. I use 24:22 >> That's a really good point. I use 24:22 >> That's a really good point. I use meditation to help me sleep because I do 24:25 meditation to help me sleep because I do 24:25 meditation to help me sleep because I do sometimes have that racing mind and it's 24:28 sometimes have that racing mind and it's 24:28 sometimes have that racing mind and it's not intended to be used right then. But 24:30 not intended to be used right then. But 24:30 not intended to be used right then. But that's how I like it best because it 24:32 that's how I like it best because it 24:32 that's how I like it best because it does it turns off all that thinking and 24:35 does it turns off all that thinking and 24:35 does it turns off all that thinking and I just will listen to it. I'm supposed 24:36 I just will listen to it. I'm supposed 24:36 I just will listen to it. I'm supposed to be sitting. It tells me that. But I 24:39 to be sitting. It tells me that. But I 24:39 to be sitting. It tells me that. But I just lay there and then I go away and 24:40 just lay there and then I go away and 24:40 just lay there and then I go away and all of a sudden I'm awake in the morning 24:42 all of a sudden I'm awake in the morning 24:42 all of a sudden I'm awake in the morning when I'm supposed to be waking up. And 24:43 when I'm supposed to be waking up. And 24:43 when I'm supposed to be waking up. And we talked about how we obviously really 24:45 we talked about how we obviously really 24:45 we talked about how we obviously really believe and know that the number one top 24:48 believe and know that the number one top 24:48 believe and know that the number one top stressor is our thoughts and the way we 24:50 stressor is our thoughts and the way we 24:50 stressor is our thoughts and the way we perceive stress and stressful events, 24:52 perceive stress and stressful events, 24:52 perceive stress and stressful events, but sleep is a huge stressor too. So if 24:55 but sleep is a huge stressor too. So if 24:55 but sleep is a huge stressor too. So if anything that you can do to get a little 24:57 anything that you can do to get a little 24:57 anything that you can do to get a little bit more sleep. Another one is 24:59 bit more sleep. Another one is 24:59 bit more sleep. Another one is inflammation, which could be coming 25:01 inflammation, which could be coming 25:01 inflammation, which could be coming from, you know, anywhere in your body 25:03 from, you know, anywhere in your body 25:03 from, you know, anywhere in your body with disease states or something you're 25:05 with disease states or something you're 25:05 with disease states or something you're eating or any form of that. And then 25:08 eating or any form of that. And then 25:08 eating or any form of that. And then blood sugar. So keeping your eating 25:10 blood sugar. So keeping your eating 25:10 blood sugar. So keeping your eating stable throughout the day. There's a lot 25:13 stable throughout the day. There's a lot 25:13 stable throughout the day. There's a lot of things that we can do on top of just 25:16 of things that we can do on top of just 25:16 of things that we can do on top of just managing our mind. And if you can get 25:18 managing our mind. And if you can get 25:18 managing our mind. And if you can get that sleep under control, if it's using 25:20 that sleep under control, if it's using 25:20 that sleep under control, if it's using that meditating, then that's um big. But 25:24 that meditating, then that's um big. But 25:24 that meditating, then that's um big. But there's so many things that steps that
Resources and Closing Remarks 25:27 there's so many things that steps that 25:27 there's so many things that steps that you can take. Just design your whole 25:28 you can take. Just design your whole 25:28 you can take. Just design your whole night toward getting that sleep. And it 25:31 night toward getting that sleep. And it 25:31 night toward getting that sleep. And it really is a 24hour event that we could 25:33 really is a 24hour event that we could 25:33 really is a 24hour event that we could get into a lot more on, but I don't know 25:36 get into a lot more on, but I don't know 25:36 get into a lot more on, but I don't know how deep we're going today. 25:38 how deep we're going today. 25:38 how deep we're going today. >> Sure. Sure. Well, we definitely still we 25:40 >> Sure. Sure. Well, we definitely still we 25:40 >> Sure. Sure. Well, we definitely still we did a summit back in May of 2021 um all 25:44 did a summit back in May of 2021 um all 25:44 did a summit back in May of 2021 um all about stress. It was called the stress 25:46 about stress. It was called the stress 25:46 about stress. It was called the stress solution. And so that is available on 25:48 solution. And so that is available on 25:48 solution. And so that is available on our website at farmtotable ph a r m t o 25:52 our website at farmtotable ph a r m t o 25:52 our website at farmtotable ph a r m t o t a ble. 25:54 t a ble. 25:54 t a ble. And um and it's actually 25:56 And um and it's actually 25:56 And um and it's actually backstress-solution. 25:58 backstress-solution. 25:58 backstress-solution. And so we can link that for you guys. If 26:00 And so we can link that for you guys. If 26:00 And so we can link that for you guys. If this is a topic that's really 26:02 this is a topic that's really 26:02 this is a topic that's really interesting to you, it's a great place 26:04 interesting to you, it's a great place 26:04 interesting to you, it's a great place to like get started. We have that course 26:06 to like get started. We have that course 26:06 to like get started. We have that course um on the website. all recorded from 26:08 um on the website. all recorded from 26:08 um on the website. all recorded from that day. And you know the other thing 26:11 that day. And you know the other thing 26:11 that day. And you know the other thing is working like you know Sarah and 26:13 is working like you know Sarah and 26:13 is working like you know Sarah and Nicole are both coaches on our platform. 26:15 Nicole are both coaches on our platform. 26:15 Nicole are both coaches on our platform. So you know we have 15minute you know 26:18 So you know we have 15minute you know 26:18 So you know we have 15minute you know consults that you guys can meet one of 26:20 consults that you guys can meet one of 26:20 consults that you guys can meet one of these ladies or one of our other coaches 26:22 these ladies or one of our other coaches 26:22 these ladies or one of our other coaches and you know learn find out if it's a 26:24 and you know learn find out if it's a 26:24 and you know learn find out if it's a good fit for you to go through some 26:26 good fit for you to go through some 26:26 good fit for you to go through some health coaching or maybe um depending on 26:28 health coaching or maybe um depending on 26:28 health coaching or maybe um depending on your symptoms maybe working with a 26:30 your symptoms maybe working with a 26:30 your symptoms maybe working with a clinician as well um to try to address 26:32 clinician as well um to try to address 26:32 clinician as well um to try to address everything. But there's so much we could 26:33 everything. But there's so much we could 26:33 everything. But there's so much we could dive into like Sarah said that we don't 26:35 dive into like Sarah said that we don't 26:35 dive into like Sarah said that we don't have time to dive into on this episode. 26:37 have time to dive into on this episode. 26:37 have time to dive into on this episode. But we are definitely going to do 26:39 But we are definitely going to do 26:39 But we are definitely going to do another episode um with Veronica, our 26:41 another episode um with Veronica, our 26:41 another episode um with Veronica, our other pharmacist who is going to um talk 26:43 other pharmacist who is going to um talk 26:43 other pharmacist who is going to um talk about breathing more in depth and yoga. 26:46 about breathing more in depth and yoga. 26:46 about breathing more in depth and yoga. So stay tuned for that. But thank you 26:48 So stay tuned for that. But thank you 26:48 So stay tuned for that. But thank you ladies for joining me tonight. I think 26:50 ladies for joining me tonight. I think 26:50 ladies for joining me tonight. I think this was a great discussion around 26:51 this was a great discussion around 26:51 this was a great discussion around stress and I think um will hopefully 26:54 stress and I think um will hopefully 26:54 stress and I think um will hopefully help folks as they're getting started on 26:56 help folks as they're getting started on 26:56 help folks as they're getting started on this journey to really um getting this 26:58 this journey to really um getting this 26:58 this journey to really um getting this under control so that they can be 26:59 under control so that they can be 27:00 under control so that they can be thriving. So, I hope you have a 27:02 thriving. So, I hope you have a 27:02 thriving. So, I hope you have a wonderful evening.
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