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  • 33. Rewire Your Brain for Happiness: Mindfulness & Self-Compassion with Dr. Shauna Shapiro

    33. Rewire Your Brain for Happiness: Mindfulness & Self-Compassion with Dr. Shauna Shapiro
    2024/10/07
    Being kind and self-compassionate may be the key to a more fulfilling life. So, how can you make it a constant in your life? This week, I'm joined by Dr. Shauna Shapiro, a clinical psychologist and internationally recognized expert in mindfulness and self-compassion. We sat down to discuss the true meaning of mindfulness, what being kind does to your brain, and how to successfully introduce meditation to your daily routine. In this episode, you'll discover: Kindness Shifts Your Neurochemistry: Practicing self-compassion and kindness greatly benefits your mental fitness. According to Dr. Shapiro, being kind to yourself "literally turns on the learning centers of the brain." This signals the brain to release oxytocin, which helps to settle the nervous system, and dopamine, which "is this neuromodulator of motivation and learning." Mindfulness vs Meditation: While sometimes used interchangeably, mindfulness and meditation are not the same. "Mindfulness is a way of being," says Dr. Shapiro, adding that to be mindful is to be present in the moment and with yourself. "Meditation is the exercise." Why Progress Matters More Than Perfection: In short, perfection is not attainable, sustainable, or something to strive for. "Perfection is the antithesis of evolution. Perfection means I'm done. That's not the goal," shares Dr. Shapiro. "And so when I make a mistake, instead of beating myself up, it's like, how can I learn? How can I grow? And you're cheering for yourself instead of kicking yourself when you're already down." How to Start Your Meditation Journey: Instead of setting a lofty goal, start with meditating five minutes a day for five days, morning or night. It may feel difficult in the beginning, but the benefits are worth it, says Dr. Shapiro: "It shifts our relationship with ourselves, our relationship with the world, how we perceive things." 04:40 Defining Mindfulness 06:55 Mindfulness vs. Meditation 10:18 Shauna's Monastery Experience 14:06 The Science Behind Kindness 23:42 Practical Tips for Mindfulness 26:11 Basic Mindfulness Practices and Resources 28:11 The Impact of Mindfulness on Daily Life 29:11 Mindfulness in Parenting 30:20 The Role of Intentions in Mindfulness 37:11 Empathy vs. Compassion 41:12 Success Stories and Transformations Connect with Dr. Myers: Website: https://www.amymyersmd.com/ Newsletter: https://www.amymyersmd.com/ec/guide-to-leaky-gut Facebook: https://www.facebook.com/AmyMyersMD Instagram: https://www.instagram.com/amymyersmd/ Connect with Dr. Shapiro: Website: https://drshaunashapiro.com/ Instagram: https://www.instagram.com/drshaunashapiro/ Facebook: https://www.facebook.com/DrShaunaShapiro/ YouTube: https://bit.ly/4gUC8cX Good Morning. I Love You. (book)
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    52 分
  • 32, The Trauma-Mitochondria Connection: Reversing Chronic Illness at the Cellular Level with Dr. Susan Blum

    32, The Trauma-Mitochondria Connection: Reversing Chronic Illness at the Cellular Level with Dr. Susan Blum
    2024/09/30
    Stress and trauma will always hold power over you and your overall health—unless you face the problem at the cellular level. This week, I'm joined by Dr. Susan Blum, a board-certified physician specializing in preventative medicine, functional medicine, and integrative medicine. We sat down to discuss the critical role of mitochondria on your health, the impact of environmental toxins, infections, and trauma on these cellular powerhouses, and integrative approaches to healing. In this episode, you'll discover: What Exactly Are Mitochondria: As vital organelles found in cells—most notably in the brain, muscles, and heart—mitochondria are "the little furnace inside every cell that makes your energy called ATP," describes Dr. Blum. The Link Between Trauma and Mitochondrial Health: Stress and trauma can cause the cell to enter the cell danger response, says Dr. Blum. This, in turn, damages the mitochondria by blocking their ability to function properly. This can result in brain fog, fatigue, and even chronic illness. How to Treat the Root Cause: Dr. Blum stresses the importance of “cleaning up your environment“ as your first step, which can include testing your home for health-disrupting mold or figuring out what triggers you physically and emotionally. Next steps may include going to therapy, filtering your water, and prioritizing deep, restorative sleep since "your mitochondria repair at night," says Dr. Blum. The Healing Power of Ketamine: Under the supervision of a trained professional, IV ketamine can safely take the healing process to the next level when paired with therapy. "Most people's experience is there's this deep meditation space of quiet behind their thoughts without needing to meditate almost," shares Dr. Blum. 02:13 Dr. Blum's Journey into Functional Medicine 04:06 The Impact of Trauma and Stress 17:38 The Role of Mitochondria in Health 21:26 Cell Danger Response and Healing 31:18 Introduction to Mitochondrial Damage and Testing 31:25 Understanding the MitoSwab Test 33:11 Targeted Mitochondrial Therapies 42:37 Emotional Wellness and Ketamine Therapy 56:15 Preventative Measures for Mitochondrial Health Connect with Dr. Myers: Website: https://www.amymyersmd.com/ Newsletter: https://www.amymyersmd.com/ec/guide-to-leaky-gut Facebook: https://www.facebook.com/AmyMyersMD Instagram: https://www.instagram.com/amymyersmd/ Connect with Dr. Blum: Website: https://blumcenterforhealth.com Emotional Wellness Program: https://blumcenterforhealth.com/emotional-wellness-program/ Instagram: https://www.instagram.com/drsusanblum/ Facebook: https://www.facebook.com/blumcenterforhealth YouTube: https://www.youtube.com/drsusanblum
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    1 時間 4 分
  • 31. Neuroscience-Based Writing Practices to Rewire Your Brain from Trauma with Donna Jackson Nakazawa

    31. Neuroscience-Based Writing Practices to Rewire Your Brain from Trauma with Donna Jackson Nakazawa
    2024/09/23
    Do deep, vulnerable conversations overwhelm you? According to Donna Jackson Nakazawa, sharing your story is essential to healing. This week, I'm joined by the award-winning science journalist and author of The Adverse Childhood Experiences Guided Journal. We sat down to discuss how your childhood shapes your present, why revisiting key moments from your past is imperative to healing, and how writing through it all can leave a lasting impact on your mental and physical health. In this episode, you'll discover: Childhood Trauma Can Lead to Illness Down the Road: Nakazawa cites a study that found women who've experienced three or more adverse childhood experiences were not only 60% more likely to have an autoimmune disease, but to also be hospitalized with one in adulthood. The Power of Writing: 30 years of research support the power writing has on well-being. "Writing is a very powerful way to get old beliefs out of the brain to discharge trauma and to begin to rewire and refire the brain," says Nakazawa. Why Daily Journaling Is the Goal: For a sustainable, safe approach to answering the thought-provoking prompts in Nakazawa's guided journal, the author recommends starting with 20 minutes daily, four days per week. According to a study, doing so "is linked to fewer doctor’s visits and greater immune function," she says. Faster Is Not Always Better: Take baby steps when starting out. Be gentle with yourself as you tap into your most vulnerable self. Be expressive with your writing—don't overthink!—and keep your pencil moving quickly. 03:37 Donna's Journey into Science Journalism 04:58 Exploring Autoimmunity and Childhood Trauma 09:09 The Adverse Childhood Experiences Study 14:58 Neural Re-Narrating: Healing Through Writing 28:36 Family Struggles and Reconnection 30:23 Healing Through Vulnerability 35:33 The Power of Writing to Heal 37:07 Creating a Supportive Community 39:40 Success Stories and Personal Growth 47:59 Upcoming Projects and Final Thoughts 50:10 Practical Tips for Healing Connect with Dr. Myers: Website: https://www.amymyersmd.com/ Newsletter: https://www.amymyersmd.com/ec/guide-to-leaky-gut Facebook: https://www.facebook.com/AmyMyersMD Instagram: https://www.instagram.com/amymyersmd/ Episode with Dr. Sara Gottfried mentioned. Connect with Donna Jackson Nakazawa: Website: https://donnajacksonnakazawa.com/ Substack: https://donnajacksonnakazawa.substack.com/ Facebook: https://www.facebook.com/donnajacksonnakazawaauthor/ Instagram: https://www.instagram.com/donnajacksonnakazawa/ Donna's books: https://donnajacksonnakazawa.com/books/ Donna's courses: https://donna-jackson-nakazawa.mykajabi.com/store
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    57 分
  • 30. The Vagus Nerve Connection: How It Shapes Your Gut, Brain, and Immune Health with Dr. Navaz Habib

    30. The Vagus Nerve Connection: How It Shapes Your Gut, Brain, and Immune Health with Dr. Navaz Habib
    2024/09/16
    Ever wondered why the gut is referred to as your second brain? Let’s talk about it. This week, I’m joined by Dr. Navaz Habib, the bestselling author of Activate Your Vagus Nerve, and the newly released Upgrade Your Vagus Nerve. We sat down to discuss the importance of the vagus nerve—the only cranial nerve that connects to every organ within your body—the role it plays in your gut, brain, and immune health, the significance of heart rate variability, and why you should be more intentional with your breathing. In this episode, you'll discover: What the Vagus Nerve Does: Learn more about how the vagus nerve relays status information about your organ functions to the brain. The Four Areas of Stressors: Working in harmony with the immune system, the vagus nerve can influence inflammation. Triggers include daily, psychological, physical, and biochemical stressors, says Dr. Habib. How Heart Rate Variability Informs the Vagus Nerve Function: Dr. Habib shares that when your HRV is in a good zone (this varies by individual), your body is better able to send signals to the brain through the vagus nerve. Why Breathing Properly Is Key: Improve your sympathetic-parasympathetic balance—resulting in an increased HRV—by breathing through your nose, not your mouth. 01:59 Dr. Habib's Journey to Functional Medicine 08:17 Understanding the Vagus Nerve 18:46 The Role of the Vagus Nerve in Inflammation 34:04 Understanding HRV and Its Importance 34:39 Accuracy of Different HRV Measurement Devices 36:34 Using HRV Data for Trends, Not Diagnostics 37:07 Personal Experiences and HRV Improvement 40:15 Breathing Techniques to Improve HRV 42:35 The Role of the Diaphragm in Effective Breathing 46:47 Testing and Improving Your BOLT Score 50:27 Altitude Training and HRV 54:38 Vagus Nerve Dysfunction and Long COVID 57:21 Vagus Nerve Stimulation Devices Connect with Dr. Myers: Website: https://www.amymyersmd.com/ Newsletter: https://www.amymyersmd.com/ec/guide-to-leaky-gut Facebook: https://www.facebook.com/AmyMyersMD Instagram: https://www.instagram.com/amymyersmd/ Connect with Dr. Habib: Website: https://drnavazhabib.kartra.com/page/HUhome Instagram: https://www.instagram.com/drnavazhabib/ Facebook: http://www.facebook.com/DrNavazHabib Podcast: The Health Upgrade podcast Book: Upgrade Your Vagus Nerve Book: Activate Your Vagus Nerve The Oxygen Advantage by Patrick McKeown Truvaga Vagus Nerve Stimulator.
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    1 時間 7 分
  • 29. Eating the Rainbow: The Secret to Vibrant Health and Longevity with Dr. Deanna Minich

    29. Eating the Rainbow: The Secret to Vibrant Health and Longevity with Dr. Deanna Minich
    2024/09/09
    Colorful foods make for colorful moods—and so much more. This week, I’m joined by Dr. Deanna Minich, a nutrition scientist with over 20 years of experience. We sat down to discuss the importance of eating seasonal and locally sourced foods, how vibrant hues in fruits and vegetables can dictate overall health, the pineal gland's role in circadian rhythm, and the crucial role of melatonin. In this episode, you'll discover: What “Eating the Rainbow” Means: Discover the health benefits of adding a variety of vibrant, colorful fruits and vegetables to your daily diet. How to Use Color As a Guide: “Every color in nature confers a functional benefit,” says Dr. Minich: Red for immune health, orange for reproductive health, yellow for digestion, green for heart health, and blue/purple for brain health. How to Maximize Your Phytochemical Intake: Dr. Minich shares how properly prepping, cooking, and thoroughly chewing food can boost phytochemicals, the biologically active compounds found in plants. The Myriad Benefits of Melatonin: Learn why this “circadian nutrient” is pivotal for aging and cellular health, from its antioxidant properties to its impact on mitochondria. 07:02 The Concept of Eating the Rainbow 08:27 Understanding Phytonutrients and Their Benefits 12:38 Practical Tips for Maximizing Phytonutrient Intake 22:33 Exploring the Colors and Their Health Benefits 31:04 The Healing Power of Green Foods 31:58 Exploring Blue-Green Foods and Sea Plants 33:09 The Benefits of Blue and Purple Foods 35:34 Incorporating the Rainbow into Your Diet 40:22 Understanding the Pineal Gland and Melatonin 47:14 Melatonin: Dosage, Benefits, and Sources 58:55 Three Key Tips for Better Health Connect with Dr. Myers: Website: https://www.amymyersmd.com/ Newsletter: https://www.amymyersmd.com/ec/guide-to-leaky-gut Facebook: https://www.facebook.com/AmyMyersMD Instagram: https://www.instagram.com/amymyersmd/ Podcast episode with Dr. Jeffrey Bland Connect with Dr. Minich: Website: https://deannaminich.com/ Facebook: https://www.facebook.com/deanna.minich/ Instagram: https://www.instagram.com/deannaminich/ Find all of Dr. Minich free downloadable resources here.
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    1 時間 4 分
  • 28. Living with Ulcerative Colitis: Danielle Walker's Story of Health, Recovery and Advocacy

    28. Living with Ulcerative Colitis: Danielle Walker's Story of Health, Recovery and Advocacy
    2024/09/02
    Becoming your fiercest advocate is your most vital tool when faced with serious health concerns. This week, I’m joined by Danielle Walker, a New York Times bestselling author whose newest cookbook, Make It Easy, is set to release on Sept. 10. We sat down to discuss her nearly 20-year journey with ulcerative colitis, how following a paleo, gluten-free, and grain-free diet has helped cushion symptoms, and her relatable advice for parents struggling to introduce their kids to healthy eating. In this episode, you'll discover: The Importance of Being Your Own Health Advocate: Learn to trust your feelings and push back if you want additional testing done or clarity on a proposed treatment. How Elimination Diets Can Bring Relief: For Walker, eliminating high-inflammatory foods like dairy, grains, and legumes served as an effective way to manage her symptoms of ulcerative colitis. How to Cook for Your Family When You Have Dietary Restrictions: Walker swears by making crowd-pleasing recipes that are better-for-you versions of classic comfort foods. How to Build a Healthy Foundation for Kids: Show your children how delicious healthy eating can be, without villainizing their favorite foods. 02:27 Danielle's Health Journey: From Diagnosis to Advocacy 09:32 The Role of Diet in Managing Autoimmune Diseases 18:04 Navigating Dietary Changes and Family Support 29:45 Parenting and Healthy Eating Foundations 30:19 Navigating Food Choices and Sensitivities 31:00 The Importance of Early Dietary Decisions 32:42 Personal Experiences with Paleo Diet 36:57 Favorite Family Recipes 38:44 New Cookbook: Make It Easy 45:53 Tips for Parents on Healthy Eating Connect with Dr. Myers: Website: https://www.amymyersmd.com/ Newsletter: https://www.amymyersmd.com/ec/guide-to-leaky-gut Facebook: https://www.facebook.com/AmyMyersMD Instagram: https://www.instagram.com/amymyersmd/ Connect with Danielle Walker: Website: https://daniellewalker.com/ Instagram: https://www.instagram.com/daniellewalker/ Substack: https://daniellewalker.substack.com/ New cookbook: Make It Easy
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    53 分
  • 27. Why Biological Dentistry & Oral Health Hold the Keys to a Healthier You with Dr. Stuart Nunnally and Dr. Lane Freeman

    27. Why Biological Dentistry & Oral Health Hold the Keys to a Healthier You with Dr. Stuart Nunnally and Dr. Lane Freeman
    2024/08/26
    Do you know what's actually going on in your mouth? It’s more vital than you might think. This week, I’m joined by two guests, Dr. Stuart Nunnally and Dr. Lane Freeman, biological dentists as well as my own personal dentists, who shed a much-needed spotlight on the link between oral health and your overall well-being, plus the questions you should be asking at your next dentist appointment. In this episode, you'll discover: What Is Biological Dentistry: Deep-dive into how this integrative modality differs from conventional dentistry. How to Support the Oral Microbiome: Understand how your approach to oral hygiene can make or break your holistic health in the long term. The “Most Important” Prevention Tips: Learn what you need—and don’t need—to combat future health issues. (Hint: A water flosser is a great idea, says Dr. Freeman.) Why Root Canals Are Risky: Consider Dr. Nunnally’s warning: “If you have a blatant root canal failure, the data shows that you have a 530% increased risk of a cardiovascular event.” 00:00 The Dangers of Mercury in Dentistry 02:24 Dr. Nunnally's Personal Journey with Mercury Toxicity 05:31 Understanding Biological Dentistry 08:05 The Controversy of Mercury Fillings 10:13 Safe Mercury Removal Practices 19:56 Biocompatibility Testing in Dentistry 23:35 The Importance of Oral Microbiome 26:12 Preventative Oral Care Tips 31:54 The Hidden Dangers of Root Canals 35:05 Leaky Teeth and Root Canal Toxins 36:08 Causes and Consequences of Root Canals 41:12 Cavitations: Hidden Dental Dangers 45:42 Nutritional Deficiencies and Dental Health 51:55 Success Stories and Patient Experiences 01:00:08 Finding a Holistic Dentist Connect with Dr. Myers: Website: https://www.amymyersmd.com/ Instagram: https://www.instagram.com/dramymyers YouTube: https://www.youtube.com/@AmyMyersMD/featured Facebook: https://www.facebook.com/AmyMyersMD Connect with Dr. Nunnally and Dr. Freeman: Website: https://www.healthysmilesforlife.com/ IAOMT website: https://iaomt.org/
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    1 時間 7 分
  • 26. The Critical Role of Nutrient Density and Bioavailability in Modern Diets with Chris Kresser, M.S., L.Ac.

    26. The Critical Role of Nutrient Density and Bioavailability in Modern Diets with Chris Kresser, M.S., L.Ac.
    2024/08/19
    Eating real foods that are easily absorbed in the body can leave a lasting impact on your health. This week, I’m joined by Chris Kresser, a co-founder of the California Center for Functional Medicine and founder of the Kresser Institute, who provides insight on the importance of incorporating nutrient-dense, diverse foods into every meal, from organ meat to leafy greens! In this episode, you'll discover: What Is Nutrient Density and Why It Matters: Learn the fundamental difference between macro and micronutrients. The Concept of Bioavailability: Understand the importance of bioavailability in nutrient-dense foods we eat and the supplements we take. Nature’s Many Benefits: Find out why exposure to the great outdoors and movement can help your mental and physical well-being. Tips for Raising Happy, Healthy Kids: Consider Dr. Kresser’s top principles for teaching our children how to eat well. 03:07 The Rise of Functional Medicine 04:26 Understanding Ancestral Health 05:36 Diet and Modern Challenges 12:14 Nutrient Density Explained 17:27 Bioavailability and Nutrient Absorption 23:33 Incorporating Nutrient-Dense Foods 29:17 Raising Healthy Children 34:12 Encouraging Healthy Eating Habits in Kids 37:26 Managing Screen Time and Sleep for Kids 42:39 The Importance of Outdoor Activities 45:49 Challenges and Strategies in Supplementation 49:42 Nutrient Deficiencies and Bioavailability Connect with Dr. Myers: Website: https://www.amymyersmd.com/ Newsletter: https://www.amymyersmd.com/ec/guide-to-leaky-gut Facebook: https://www.facebook.com/AmyMyersMD Twitter: https://twitter.com/AmyMyersMD Pinterest: https://www.pinterest.com/amymyersmd/ Instagram: https://www.instagram.com/amymyersmd/ Connect with Chris Kresser: Website: https://chriskresser.com/ Instagram: https://www.instagram.com/chriskresser Adapt Naturals: https://adaptnaturals.com/ Nutrient density guide: https://chriskresser.com/what-is-nutrient-density-and-why-is-it-important/
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    1 時間 9 分