September 20, 2024 • 37 mins
Welcome to another episode of the Mental Wealth Moves Podcast, hosted by Casey Dubravcic, the owner and operator of Revitalize Ketamine Clinics, ROHCT Wellness Bar, and co-founder of Epick Biosciences. In this episode, Casey shares five essential wellness hacks that you can implement today to become a better version of yourself.
Casey delves into his philosophy of wellness-oriented treatment, highlighting the importance of preventing illness by focusing on proactive health measures. He discusses the current state of healthcare in the United States and the incentives that keep people on long-term medication. He emphasizes the need for a paradigm shift toward wellness and self-investment.
The five wellness hacks discussed in this episode are:
- Sunlight: The benefits of spending time outdoors and how natural light can improve your mental and physical health.
- Community: The importance of social connections and how cultivating a supportive network can enhance your well-being.
- Activity: Various forms of physical movement and their impact on your mood and overall health.
- Hydration: The critical role of drinking enough water and the potential benefits of alkaline water.
- Nutrition: The significance of a balanced diet and the pitfalls of the Standard American Diet (SAD).
Casey also touches on the importance of moderation, the value of setting realistic goals, and the need to view wellness as a journey rather than a destination. This episode is packed with actionable insights and practical advice to help you take control of your health and wellness.
Join Casey Dubravcic on the Mental Wealth Moves Podcast, where the best investment you can ever make is yourself. Make it a great day!
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Hello and welcome to another Mental Wealth Moves Podcast by your host,
Casey Dubrovik, owner and operator of Revitalize Ketamine Clinics,
Rocked Wellness Bar, and co-founder of Epic Biosciences.
(00:20):
Hello and welcome to another Mental Wealth Moves Podcast. podcast.
I'm your host, Casey Dubervick, and I am happy today to present to you five
wellness hacks that you can do today to become slightly better than you were yesterday.
So I'm your host of the Mental Wealth Moves podcast, where the best investment
(00:41):
you can ever make is yourself.
In psychiatry, I've been in healthcare since 2004.
I got somewhat jaded on the traditional treatments in that in large part we're
very illness oriented and we're also very slow to be able to treat.
And so we kind of wait until the illness is onset and it's late stage at that point.
(01:04):
The symptoms have been present for some time.
So I'm very much interested in wellness oriented treatment.
So help people become the best versions of themselves so the illness never is onset.
And I think that's the move. And that's where most of healthcare should be trending.
And there was an interesting piece of data that came out today,
(01:27):
which has been, you know, kind of the status quo for some time in that the United
States outspends pretty much every other nation pretty excessively on healthcare
costs and has some of the worst healthcare outcomes.
And I think that's in large part due to the potentiated illness model that we're
(01:47):
currently seeing in healthcare.
Honestly, the pharmaceutical industries, the insurance industries,
and most providers and agencies are somewhat incentivized to keep people ill,
keep them on daily medications and keep them coming back forever. It's unfortunate.
And I think the best change that you can make to a system is from within it.
And so that's part of why I'm creating all of this is to bring understanding
(02:12):
and to bring better clarity to something that I think a lot of us are seeing
and being a healthcare practitioner. and again, in healthcare since 2004.
I think I'm in a unique position to be able to bring to light some of these issues.
And today, we're talking about five wellness hacks that you can do to really
become the best version of yourself.
And so the five wellness hacks are sunlight, community, activity,
(02:38):
hydration, and nutrition.
And so we're going to go into all those real in-depth. My name is Casey Dubrovik.
I am a psychiatric mental health nurse practitioner. I am board certified.
I can prescribe and diagnose.
And I am the owner and founder of Revitalize Ketamine Clinics.
(02:59):
We have three locations in Flagstaff, Arizona, Sedona, Arizona,
and Prescott Valley, Arizona. I am also the owner and founder of Rocked Wellness Bar.
Revitalize, optimize, and harmonize clinic and therapeutics.
It's a wellness bar. It's a place for you to become the very best version of yourself.
We cultivate the space and the tools that you can use so you can really become
(03:22):
the ultimate version of yourself.
And we're trying to be slightly better than we were yesterday.
We're all works in progress. It's important to recognize that.
And we're all doing the best we can with what we have.
Most people, the term wellness by itself is kind of a nefarious principle.
It's like what does that even mean?
And so I really like to help understand that topic.
(03:45):
So wellness is very much individualized in my opinion.
For some people, the pinnacle of wellness today is not supersizing your meal
at McDonald's. That's great. Good job. You got to start somewhere.
All right. And for some people, it's this whole biohacking stack in addition
to cold plunging and sauna eating and community connection and ecstatic dance
(04:07):
and supplements and injectables to really become the best version of themselves, supercharged.
And so I like to say everything in moderation, including moderation.
Preparation, there's lots of ways to really become the best version of yourself.
And you have to start somewhere. Anything that you do, you should start off
committed to and you should make slow steps.
(04:29):
So remember, it's a marathon, it's not a sprint. And the journey to wellness
is just that it's a journey, it's not a destination.
And so there'll be plateaus along the way, I like to think the five-year Casey
stock market graph where you are really zoom in and it's not always so pretty.
You zoom out and you see that nice even ups graph for most people.
(04:52):
And then sometimes the days, the weeks, the months can be less than stellar.
And so recognizing that and moving forward from that super important.
And so today, well, I should also mention too, that something I'm really excited about.
I'm the co-founder of Epic Biosciences, and that's a really interesting pharmaceutical
startup that has the capacity to change many lives.
(05:13):
It has the capacity to take on the opioid epidemic, as well as the monoamine
modulation current postulation when it comes to kind of the epitome of mental health care.
And so you think of mood super basically, right, as a waveform,
depression, anhedonia, the I don't care is on the bottom, them.
And then anxiety, hypervigilance up top. People with trauma,
(05:35):
they bounce back and forth a lot quicker between those two.
Pretty much every other medication ever prescribed, SSRIs, SNRIs,
mood stabilizers, antipsychotics, benzodiazepines, about 10 to 30% effective long-term.
And just kind of squishing that wave. So you may be less depressed,
maybe less anxious, maybe less mood ability, maybe less suicidality.
In general, kind of less everything.
And I don't want to demonize anything. I think daily medications have a great
(05:59):
spot in medicine, and particularly for people that have something about their
situation that they're unable to change.
That being said, it can also be helpful to get out of bed so you can put one
foot in front of the other so you can start moving forward in your life.
So you can see a therapist, so you can go to the gym.
Those types of things have really the lasting benefits.
That being said, a lot of people need a catalyst for change to really kind of
(06:21):
supercharge their results.
I like to tell people at Revitalize Ketamine Clinic, no one needs ketamine.
No one needs an ecodissolution agent. a million other ways to get to a healthier headspace.
In general, those ways can take decades to get there, if ever.
So it's important to recognize that.
And it's important to also recognize that our society, in large part,
is not very conducive to mental wellness.
(06:44):
That being said, it's very accessible, more accessible now than ever. We live in a.
Glory age. We live in like the golden age of availability of resources.
Most everyone in the United States has rainwater. Most
everyone has enough food and most everyone has access to ubiquitous knowledge
available right at the tips of their fingertips to be able to tap into really
(07:09):
amazing sources of information and knowledge and people and everything is what you make it, right?
Right. You can watch cat videos, which are amazing.
And so are dog videos and epic fails.
And you can watch an incredible dissertation on particle physics.
And it's all available just by click a couple of little finger taps.
So super interesting time to be alive.
(07:30):
I love being in medicine right now. I feel like it's a wonderful time to be
in medicine, especially proving past wisdom with science.
Real quick kind of example of that. So an aura, right?
Like a very woo-woo term, right? A-U-R-A, your aura.
And we really know that that coincides incredibly well with the microbiome,
(07:52):
which is this energetic field of your microbiome, which is like these mini little
dead skin cells and flora that are just floating off of us.
And they're tied to us and people understand their pheromones and all this ties into your microbiome.
And so within six feet of each other, our microbiomes are intermingling.
(08:15):
And that could be considered an aura back in the day, you know, moments ago.
And so it's a really interesting time, like I said, to be in medicine. So let's dive right in.
And so first one, sunlight, outside time.
We have this beautiful, wonderful, life-providing force that is the sun and sunlight.
(08:36):
And we know that, you know, We're in this perfect spot in interposition,
planetary position, where we can have liquid water and we can have enough sunlight
to be warm enough and to be cold enough.
And so we're in a perfect space and it's divine intervention,
whatever you want to call it.
It's something that allowed us to be here, super cool stuff.
(08:59):
And so that sunlight is an incredibly wonderful tool for you to really become
the best version of yourself.
And so spending time outside, I know when I used to work in the intensive care
unit or particularly in my educational component of school, when they put us
in a box with fluorescent lighting, it was like the worst thing ever.
(09:19):
I'm like, give me a window, give me a solar tube, give me something.
And there's a lot of science to back that up now. Now, we know that having just
a little bit of sunlight in your life can be incredibly valuable to be able
to be synthesizing vitamin D for most people.
Most people still aren't getting enough vitamin D and supplementation can be incredibly powerful.
(09:42):
For mental health, and for physical wellness. We give vitamin D3 injectables
at both Rocked Wellness Bar and Revitalized Ketamine Clinic,
and that can really supercharge your ability to fight any sort of infection.
Also really helpful for any sort of depression and anxiety. Interesting thing.
And so, you know, that's something that occurs naturally when you spend time in the sun.
(10:03):
We also know that low angle sun, the sun sets and sun rises,
there's a reason they're so pretty.
They actually help reset your circadian rhythm and so actually get you back
on track in regards to being able to go to sleep at a normal time and wake up
at a normal time so we know that like evolutionarily all this stuff happened
(10:23):
too quickly fluorescent lighting all that fun stuff and so,
evolutionarily we should be going to sleep with the sun waking up with
the sun living off the land with like 13 families where everyone's
a cog in the wheel and that your role is super well appreciated and needed
for your tribe to thrive that being said so the
the types of trauma and i went through these before but i'll go through them
again so we know trauma super subjective there's a big capital bold tease of
(10:47):
trauma the big gnarly traumas and the little italic tease of trauma those little
invalidations and they'll add up and we also know that in general that the,
that 541 is bothering me or something i'm gonna go stop that.
Okay that's better and so we
(11:09):
know in psychiatry anything that we prescribe for sleep will stop working
or reduce working over time so trazodone or ambient or doxepin like pretty much
anyone that i've ever prescribed those to eventually we have to go up on dosing
so pretty interesting we also know that the quick fix you spend five days out
in the woods with no artificial lighting,
(11:30):
95% of sleep-wake disorders will go away.
So again, we know in large part it's a societal construct.
The dialectical behavioral therapy, DBT, Marshall Linehan's teaching protocol,
the emotional regulation skills tools, right?
How to handle difficult people, how to handle difficult situations,
and how to handle difficult emotions.
(11:51):
Pretty much in large part, we learn those exclusively from our parents from
ages zero to 11. Then peers 12 to 19, in a romantic way she said.
So that being said, if our parents weren't taught how to handle difficult people,
difficult situations, or difficult emotions, they can't be expected to teach those to us.
So it's important to recognize, and it's a muscle, right?
(12:12):
So like Tony Robbins talks about that, where do I still get upset?
Absolutely. Do I still get sad and soul crushed? Absolutely.
Do I let it crush me for days or weeks anymore?
No, like I'll be in that for 20 minutes and then I'll work my way out of it.
I know there's movement ways to get out of it. I know there's all sorts of other
things that can be incredibly helpful outside time.
(12:33):
Sunlight, again, so we know that the vitamin D synthesis is a big deal of sunlight.
We know the circadian rhythm has a big deal of sun sight. Again,
there's a reason those sunsets and sunrises are so pretty. Really,
you should be drawn to those.
And we know those four types of trauma, the historical trauma,
the intergenerational trauma, epigenetic trauma, and then the societal trauma,
(12:54):
as well as the environmental trauma.
And so you could say, you know, it's micro traumas too.
Like I use trauma loosely, you know, trauma can be an invalidation.
Trauma can be cell phone radiation.
Basically it's something that your body has to contend with and you know,
it doesn't kill us, makes us stronger. There's a lot of truth to that.
And so this didn't happen to me, this happened for me. And it's making those
(13:17):
shifts that can be incredibly powerful.
That's what we see with ketamine every day. I like to say you zoom out far enough, you can find the gift.
When you're living in it, When you're living in this hamster wheel,
it's almost impossible to find the gift of those types of things.
And it's doable. So it's important to recognize that as well.
And so I think, and my belief, and a growing number of psychiatric providers'
belief is that every trauma is healable given the right setting and circumstances.
(13:40):
And so we really try to pride ourselves on creating a real conducive space as
well as really that set and setting that can be incredibly helpful for having that reset. set.
And so the, that third type of trauma that's societal in large part,
that's what keeps us from getting good sleep and well in the environmental too.
(14:02):
So quick fixes, blue light filtering glasses, like right when dusk hits.
And normally that's enough because like most people realistically,
it'll be hard to go out into the woods for five days with no artificial lighting
because most people need their digital leash right there.
You just wrecked most of the benefits from it and just
looking at it briefly or turn on a headlamp with leds
(14:22):
or turn on the headlights of the car that you probably drove out there
turn on any sort of lantern that isn't fire and
so really hard to avoid artificial lighting or that you know good samaritan
is coming to check on you making sure you're okay and then you're back to square
one so we should make i think that's something that a couple people like aaron
rogers and a couple other people have done those darkness retreats. So those are super cool.
(14:46):
So you just like make this place super dark and you have to feel your way around.
And it's really a great way to reset your autonomic nervous system.
It can be incredibly frustrating too for a lot of people. I've heard some anecdotal
stories. It's kind of funny.
And again, sunlight, incredibly valuable.
We know the ozone, you know, lack thereof, greenhouse gases cause an excessive
(15:09):
amount of sunlight exposure to cause lots of issues.
Speaking of traumas, right? One blister burn increases your risk of skin cancer
by significant amounts.
I don't want to say the percentage because I'll probably be wrong in my guessing.
Saying is I said my 60%, but I did it anyways. So you can call me out if that was incorrect.
And then, so that's the first kind of pillar wellness hack.
(15:33):
Second one, I would say is community, community connection.
And so we're all social creatures at the core of us. And it's really important
to be able to cultivate that.
And so I've heard people like, Oh, I'm introverted, extrovert.
Like I go out and I, you know, I have an amazing time. And then like,
I don't want to to go out for three months again.
And I would argue that those people are performing in large part.
(15:58):
So they don't feel safe to be their authentic self in front of these people,
or they feel like they really have to perform to get people to like them.
In which case, yeah, that's going to be exhausting.
Like you're putting on this intense show for people, a lot of people.
And so that will be incredibly important to recognize and to work forward with.
(16:19):
And so So that's exciting. That's what Rocked is about, you know,
really creating that community. We got workshops.
We got all sorts of cool stuff happening here. Dance community,
wellness community, biohacking, you know, all sorts of fun stuff.
So really allowing a safe place to do that and to talk about things can be incredibly
valuable and to really cultivate community around so many things, right?
(16:40):
Your community could be around needle stitch. Your community could be around
yoga or meditation, or your community could be around motocross riding.
Your community could be around skateboarding or snowboarding.
Your community could be around flow arts.
Your community could be around a dance and movement.
Like, your community could be around drinking beer and watching football.
(17:03):
Like, your community could be around, you know, going out to bars and drinking wine.
Like, there's lots of ways to cultivate community, and it is important to cultivate community.
And so, you know, I would say some are probably relatively healthier long-term than others.
And so really trying to determine what you want to define you and make steps towards that.
(17:23):
We are a combination of the five people we spend the most time with.
So take that into consideration as you're cultivating community.
So if you're around people that are bringing you up, that's super important
and incredibly helpful.
If you're around people that are bringing you down, maybe not the best move.
And so 50 cents book, Curtis Jackson and Stephen Coby's book,
the seven habits of highly effective people, both really great reads in my opinion.
(17:46):
And they both talk about withdrawals and deposits when it comes to relationships.
And so you should be in relationships that it's least even for deposits and withdrawals.
If you're in relationships, excuse me, that are mostly withdrawals,
you want to mitigate that.
Like that's toxicity and that's causing less positive
and health for you in general and so
(18:09):
it's important to you know we say in
therapy name it to tame it so when you recognize that that's
that's incredibly valuable so just name it to tame it look
at it and then determine hey is this something that i want to do are these people
i want to surround myself with and you know giving yourself for movement and
for grace one of the buddha sayings that i like is like look looking One of
(18:31):
the biggest forms of human suffering is looking at an old photo of yourself
and thinking that's the same person.
You're a different person or you have the capacity to be a different person
that walks away from listening to this podcast than walked into listening to this podcast.
And so you always have that capacity to literally change your mind and how you fit into this universe.
(18:52):
And it's super cool. And that's super interesting. And so giving yourself space
for evolution is a super powerful wellness hack in and of itself.
So lots of ways to cultivate community and it is super important.
So again, five people you spend the most time with, you're going to be a combination of them.
And so trying to surround yourself with people who want to be slightly better
(19:12):
than they are, they don't have to be like farther than you along.
They just should be motivated and driven to be improving.
And so that's an important kind of recognition that this, you bugger,
is this still going? Yeah, it's still going neat. Okay.
Let's see. Okay, so the next thing is, so the activity, movement.
(19:38):
And so activity and movement, so, so, so powerful.
And, you know, movement is quite literally medicine.
And so, like, I'll feel so much better after going to a dance.
Like, my back will hurt, my knees will hurt.
And then I go to a dance and I start moving with the music.
And then the next day, like, I wake up, there's no back pain,
there's no knee pain. And so I know that like that quite literally is providing
(20:00):
endorphins feel good. Like I like doing this. This is a fun thing.
And then also providing more viscosity and more, you know, inflammation quite
literally, but inflammation in a positive way where there's more blood flow.
And so the capillary beds are more saturated. There's more movement.
There's more juice in the area.
And those may be lymphocytes. Those may be all sorts of things.
(20:22):
You know, there's cool wellness hacks in that the stem cell injections into
articular, into joints, can be incredibly powerful for helping,
like, regrow meniscuses. Menisci?
Menisci? I don't know. I'll have to ask Yuri. Or Darius. Those guys are smart.
And then I would say, so movement can come in lots of different forms, right?
(20:44):
Movement can be rock climbing, movement can be dancing, movement can be singing,
movement, you know, through your movement can be playing football,
movement can be playing ultimate Frisbee, movement can be just hiking and walking.
Walking is some of the best medicine that you'll ever do. you.
And so just making a conscious decision to walk further than you are driving.
(21:09):
Park a little bit farther away. It doesn't take much energy.
And then you're walking more and that's okay.
And so we know that when it comes to mood disorders, that pushes and pulls like
the strength-based training are actually better for you than the cardiovascular
as far as reducing the amount of anxiety or depression.
And so really highly recommend that like three to five times a week weightlifting.
(21:32):
And it doesn't have to be weights weights, you don't have to go to the gym.
But if you're doing pull ups and push ups, and squats, you're going to get those
same benefits, you just have to go to burnout, you know, three to five sets.
And, and that's where you're going to get the real benefits from it when you're you go to failure.
And so so take that into consideration.
And then cardiovascular activity, helpful, and way better than nothing,
(21:56):
and not not quite as good for mood. It seems to be the consensus.
And so still good for you and still good for your brain and still good for your
body and everything in moderation, including moderation, right?
Like you can self-medicate with vodka.
You can self-medicate with marijuana.
You can self-medicate with pornography.
You can self-medicate with news consumption.
(22:18):
You can self-medicate with food. You can self-medicate with yoga.
You can self-medicate with running. You can self-medicate with strength training.
Some of those are going to be healthier than others. And we've all got coping
strategy toolboxes that are going to be helpful for us. Again,
everything in moderation, including moderation.
And so when it comes to movement and when it comes to self-medicating,
(22:39):
I should finish that segue.
You should really consider, hey, am I doing this for health reasons or am I
doing this to get away from stress?
Or it's probably a combination, it normally is. And, you know,
we're on the bell curve of everything.
So, like, most of us do, like, this much of self-medicating when we're doing
(23:00):
an activity. Like, I'm bored in the pantries right there and there's something delicious.
And, you know, that might be more on the higher end of the bell curve as far
as, you know, the distribution of how much of this is self-medicating for boredom or sadness or whatever.
And then, you know, grabbing a few nuts here or there, that might be more on
this side of things. So less self-medicating.
(23:23):
Most of us are doing this amount of self-medicating. And I feel that bell curve
distribution is also appropriate with attention deficit hyperactivity disorder,
or major depressive disorder,
or generalized anxiety disorder, or panic disorder, even schizophrenia.
Like most of us, at least a few times in our life, have heard,
did you call my name? Nope.
(23:45):
And so obviously, Obviously, there's a lot more than just that with barrenness and schizophrenia.
And we all exist on the bell curves of all of those, in my opinion.
And so, you know, I'm a psychiatric provider and likely I'm not your psychiatric provider.
So always take that into consideration when you're listening to anything that
a professional is saying is I don't know you and your particular situation.
(24:06):
And so take everything I'm saying with a big grain of salt when it comes to
your particular situation.
I am painting in broad swaths. And so, you know, I'm trying to be pretty inclusive
in regards to how I give the advice.
And, you know, you're still an individual and you should be treated as such.
So if you have specific situations about your situation or specific questions
(24:27):
about your situation, talk to your health care provider about that for,
you know, safety or so many different reasons.
You shouldn't go out and run a marathon if you have a ventricular septal defect
that hasn't been diagnosed or you got a, you know, dissecting aortic aneurysm.
That's a real big deal. So don't do that and talk to your doctor or your provider
about what is going on for,
(24:49):
All right. And so, you know, again, I talked about movement.
I talked about dancing. I talked about walking. I talked about hiking.
I talked about physical activity.
So let's move on to hydration. So really you should be drinking your water.
People drink your water. You should fill up on water and then everything else
comes secondary to that.
And so you should be having like three or four of these guys a day.
These are the bigger ones.
(25:11):
That's good stuff. All right. So hopefully you took a pause and you chug some water.
If you haven't, I'm gonna take another of the jug and give you the opportunity, chug some water.
And if you don't have water around you, take this opportunity to go get some
water because it's good for you.
Anecdotally, I just heard a story about a gentleman who was having real chronic
(25:31):
gastrointestinal issues that looked like Crohn's disease.
He's at the point of getting like exploratory laparotomies, all sorts of things.
So we know so much of our gut brain is our gut brain is our brain.
And so it affects all sorts of things, really interesting stuff like microbiome transplants,
where you can get through fecal transplants and other ways, you actually can
(25:53):
get a much healthier microbiome and your gut healthier balance.
And it can be curative for depression. It could be curative for anxiety,
definitely curative for clostridium difficile.
It can be curative for Crohn's disease. It can be curative for an inflammatory bowel syndrome or IBS.
Is that right? So where your bowels are sad most of the time.
(26:15):
And so we know in large part that there's a misalignment or an imbalance when it comes to the flora.
So for most people, I'm going to recommend probiotics like 60 to 90 billion
CFU, the refrigerated kind.
If you're getting them not refrigerated, chances are most of them are bio deactivated
with shipping things these days.
(26:35):
Is the some things will go up to like 120 150 180
degrees um in shipping because they're like in these big
box trucks and so it kills pretty much everything unless you're in the refrigerator
once and there's live cultures in there kefir you know yogurt kombucha all those
things can be just as good if not better so consider and then what's it gonna
(26:58):
say something that seemed important.
Oh, let's just go back to hydration.
So you should drink enough water to feel full from the water most of the time. Oh, the alkali.
So this gentleman who had all of that, that bowel syndrome stuff,
he went to a place where they had high alkaline water,
where you could actually adjust it from, you know, like natural pH balance,
(27:22):
like 7.5, whatever, 7.2, something like that.
And you could turn up the alkali, like as high as like 11 or.
And he would drink like 9 or 10 most of the time. I don't really recommend going
above 10 for most people.
And then he had an incredible shift in his health and wellness.
And so pretty awesome stuff that can be tied to the alkalinity of your water.
(27:47):
And tastes better too, I think. And so I have RO water here at Rocked.
You can see the water cooler with Zoolander. Merman!
Merman! man and he is swimming
around in reverse osmosis water with realkalinized and
so a realkali filter incredibly valuable for because all those nutrients and
(28:10):
and minerals get kind of sapped from the water with ro water that's really healthy
for you i get most of the stuff taken out of the bad junk and there's like oh
my gosh like antibiotics in the water there's like opioids in the water.
There's all sorts of stuff on the water.
And so think about that or don't think about that because that's not fun to think about.
And then know that you should drink enough water. That's super important.
(28:34):
And then also the last thing on these five pillars is nutrition.
And so dietary intake.
And again, I like to say everything in moderation, including moderation.
We also know the sad diet the standard
american diet is pretty ubiquitous and so
we're looking at really a lot of refined carbohydrates
(28:56):
with high sugar and we know
those two things are very pro inflammatory and so this food stabilizers like
i saw a meme the other day with all these things that was showing like kids
cereals and so there was like tricks or whatever you know in australia versus
the United States and the amount of ingredients that we have in the United States.
(29:18):
All these dyes and stabilizers that they don't have in other countries.
And, you know, we're looking at rates of juvenile diabetes, kid diabetes,
and kid obesity that are just off the charts. It's super sad.
And we know that in large part, it's related to our diet.
And we also know in large part, it's related to those stabilizers as the refined
(29:40):
carbohydrates that are ubiquitous in our culture and our society.
I think we're the fattest we've ever been, something like that,
as a species feces and so we know
that you know there's no such thing as big boned it's in
that x-ray of the very obese individual and you
see the bones that are inside of them and you
know it's uncomfortable to live like that and our society is
(30:02):
conducive to getting people to that point you
know our leisure activities revolve around watching tv
and eating food in large part and so being aware
of that again name it to tame it and knowing
that you know everything in moderation including moderation so coming
off of things slowly and moving slowly towards
where you want to be is really the move always you know
(30:25):
anything again in here that you decide like i want to do that
it'll crash on a diet you'll crash off a diet so really trying to be moderation
like take into account moderation and all fronts and so you know basically the
big guidance is to shop the periphery at a grocery store so the fresh fruits
and vegetables the lean proteins the non-refined carbohydrates,
(30:46):
staying away from all that boxed packaged stuff in the middle of the supermarket.
Like when sugar, refined sugar, cane sugar came out in the 1600s and 1700s,
like people were like, like going hysterical in the streets.
It was so like new to us.
And so really, really interesting history revolving around sugar and refined
(31:09):
carbohydrates in general.
You know, we really really found how to make foods very unhealthy.
So the SAD diet, again, the standard American diet, we know it increases inflammation,
increases depression, increases anxiety, and decreases focus and attention.
So it definitely potentiates a lot of the attention deficit hyperactivity disorder
out there and makes it harder for them to focus when it's already hard to focus in our society.
(31:33):
And so, you know, again, listen to my other podcast about ADHD as a superpower.
I think it's really important to recognize that ADHD is an incredible superpower
when harnessed properly.
The problem is we're not a string-based society, we're not string-based.
And so looking at how we could shift to that, you know, I think in large part
doing some aptitude testing early on in schools and having really specialized
(31:56):
schools that are more related to people's strengths,
your streaks, your strengths will always be your strengths and your weaknesses
will always be your weaknesses.
So in general, and this works for everyone, not just ADHD, you should farm out
your weaknesses and hone your strengths.
And then we'd be a lot better off as a society if you ask me.
Me all right and then so again you
(32:16):
know everything in moderation including moderation i think it's really important from a
like american perspective to take
that understanding and so you will socially ostracize yourself probably if you
bring boiled chicken to events and stuff that means that you do that and that's
okay like i don't care if you want to do that that's totally cool i'm a fan
(32:37):
of you good job what's good for you is good for the universe also i think having a cheat day on
like a Saturday or Sunday and somebody like Tim Ferriss and a Huberman,
a lot of those guys talk about in that, you know, having a cheat day can be
incredibly valuable and helpful for your mental health.
And it allows you to co-socialize without having much kind of repercussions of that.
(32:59):
You know, again, you'll ostracize yourself if you're, you know,
very, very picky at a menu and a restaurant and, you know, you can definitely
eat very, very healthy, you know, seven days a week or six days a week.
Well, seven days a week, really you can it, it just takes a little bit more
energy to go out and do that and it's doable and so but eating at a restaurant,
(33:21):
you know, you're really, really kind of picky about your stuff like don't cook
with sugar and canola oil and everything's got some extra stuff in there that
most people, if we're trying to follow, you know, regimented diet, have a hard time.
Taking and doing consistently. And so really thinking about that when you're
deciding on what you want to do.
(33:42):
Again, you know, anything you make, it should be a lifestyle.
You can do the Mediterranean diet, you can do the Whole30, you're going to do the MindBodyReset.
There's lots of programs out there that can be incredibly valuable to kind of elimination diets.
I'm a big fan of elimination diets because you eliminate like
everything that most people are inflamed
by because inflammation like bad inflammation against
(34:05):
like a stress response right you should be a little stressed out because
that helps you get better if you're just in this like super
chill mode all the time like chances are you
aren't improving and so little stress is good to create
growth and movement and so with that
that everything in moderation including moderation right so
you do the whole body well mind body
(34:26):
reset you know just like 80 days or something that's kelly
brogan system super cool abigail who i interviewed one
of the first podcasts she's she does her program so
check her out and then the whole
30 melissa what is your name i've forgotten
the space tip but uh that whole 30 program super valuable i've
done that a couple times and that's a really good one and so
(34:48):
those are both elimination diets and then the guidance
is you know if you're in this inflamed state normally like
what is that hip hocker name blanking on
everyone but let food be thy medicine and let thy medicine
be thy food right there's so much truth for that i think
the simplest truths are often the best if you
can boil something down and just say it very simply you're going to get a lot
(35:10):
more out of it for most people and so you know my buddy said it once really
well like where you see overlap is where you see the truth and so so many different
programs and people are saying the same thing in different ways and so what
resonates with you is what you should take So yeah, there it is.
And again, you know, like after those elimination diets, once you're back,
once you're feeling like you're in a good headspace, once you're feeling like
(35:32):
your body's happy, then at that point you should reintroduce slowly, like kind of one by one.
Again, you crash on a diet, you crash off a diet, you go off alcohol,
you go off refined carbohydrates, you go off a sugar, you go off all these things.
And then, you know, the day after you're done with your 30 days,
your whole 30, you go and eat all those things.
You're kind of defeating the purpose. And so, you know, even if you did a slow,
(35:53):
like a faster, like a two week come off of everything, then reintroduce like one week by one week.
But really that 30 days is kind of necessary to wash out most of that chunk.
And so be aware of that. I think that program was designed really well.
And then you should bring those things back in one by one so you really can
make the most out of everything.
(36:14):
So, yeah, that's all I've got for you today.
I really appreciate you joining us. me mental wealth moves again the best investment
you can ever make is yourself so thanks for joining and make it a great day.
Music.
Hello and welcome to another Mental Wealth Moves Podcast by your host,
Casey Dubrovik, owner and operator of Revitalize Ketamine Clinics,
Rocked Wellness Bar, and co-founder of Epic Biosciences.
(00:20):
Hello and welcome to another Mental Wealth Moves Podcast. podcast.
I'm your host, Casey Dubervick, and I am happy today to present to you five
wellness hacks that you can do today to become slightly better than you were yesterday.
So I'm your host of the Mental Wealth Moves podcast, where the best investment
(00:41):
you can ever make is yourself.
In psychiatry, I've been in healthcare since 2004.
I got somewhat jaded on the traditional treatments in that in large part we're
very illness oriented and we're also very slow to be able to treat.
And so we kind of wait until the illness is onset and it's late stage at that point.
(01:04):
The symptoms have been present for some time.
So I'm very much interested in wellness oriented treatment.
So help people become the best versions of themselves so the illness never is onset.
And I think that's the move. And that's where most of healthcare should be trending.
And there was an interesting piece of data that came out today,
(01:27):
which has been, you know, kind of the status quo for some time in that the United
States outspends pretty much every other nation pretty excessively on healthcare
costs and has some of the worst healthcare outcomes.
And I think that's in large part due to the potentiated illness model that we're
(01:47):
currently seeing in healthcare.
Honestly, the pharmaceutical industries, the insurance industries,
and most providers and agencies are somewhat incentivized to keep people ill,
keep them on daily medications and keep them coming back forever. It's unfortunate.
And I think the best change that you can make to a system is from within it.
And so that's part of why I'm creating all of this is to bring understanding
(02:12):
and to bring better clarity to something that I think a lot of us are seeing
and being a healthcare practitioner. and again, in healthcare since 2004.
I think I'm in a unique position to be able to bring to light some of these issues.
And today, we're talking about five wellness hacks that you can do to really
become the best version of yourself.
And so the five wellness hacks are sunlight, community, activity,
(02:38):
hydration, and nutrition.
And so we're going to go into all those real in-depth. My name is Casey Dubrovik.
I am a psychiatric mental health nurse practitioner. I am board certified.
I can prescribe and diagnose.
And I am the owner and founder of Revitalize Ketamine Clinics.
(02:59):
We have three locations in Flagstaff, Arizona, Sedona, Arizona,
and Prescott Valley, Arizona. I am also the owner and founder of Rocked Wellness Bar.
Revitalize, optimize, and harmonize clinic and therapeutics.
It's a wellness bar. It's a place for you to become the very best version of yourself.
We cultivate the space and the tools that you can use so you can really become
(03:22):
the ultimate version of yourself.
And we're trying to be slightly better than we were yesterday.
We're all works in progress. It's important to recognize that.
And we're all doing the best we can with what we have.
Most people, the term wellness by itself is kind of a nefarious principle.
It's like what does that even mean?
And so I really like to help understand that topic.
(03:45):
So wellness is very much individualized in my opinion.
For some people, the pinnacle of wellness today is not supersizing your meal
at McDonald's. That's great. Good job. You got to start somewhere.
All right. And for some people, it's this whole biohacking stack in addition
to cold plunging and sauna eating and community connection and ecstatic dance
(04:07):
and supplements and injectables to really become the best version of themselves, supercharged.
And so I like to say everything in moderation, including moderation.
Preparation, there's lots of ways to really become the best version of yourself.
And you have to start somewhere. Anything that you do, you should start off
committed to and you should make slow steps.
(04:29):
So remember, it's a marathon, it's not a sprint. And the journey to wellness
is just that it's a journey, it's not a destination.
And so there'll be plateaus along the way, I like to think the five-year Casey
stock market graph where you are really zoom in and it's not always so pretty.
You zoom out and you see that nice even ups graph for most people.
(04:52):
And then sometimes the days, the weeks, the months can be less than stellar.
And so recognizing that and moving forward from that super important.
And so today, well, I should also mention too, that something I'm really excited about.
I'm the co-founder of Epic Biosciences, and that's a really interesting pharmaceutical
startup that has the capacity to change many lives.
(05:13):
It has the capacity to take on the opioid epidemic, as well as the monoamine
modulation current postulation when it comes to kind of the epitome of mental health care.
And so you think of mood super basically, right, as a waveform,
depression, anhedonia, the I don't care is on the bottom, them.
And then anxiety, hypervigilance up top. People with trauma,
(05:35):
they bounce back and forth a lot quicker between those two.
Pretty much every other medication ever prescribed, SSRIs, SNRIs,
mood stabilizers, antipsychotics, benzodiazepines, about 10 to 30% effective long-term.
And just kind of squishing that wave. So you may be less depressed,
maybe less anxious, maybe less mood ability, maybe less suicidality.
In general, kind of less everything.
And I don't want to demonize anything. I think daily medications have a great
(05:59):
spot in medicine, and particularly for people that have something about their
situation that they're unable to change.
That being said, it can also be helpful to get out of bed so you can put one
foot in front of the other so you can start moving forward in your life.
So you can see a therapist, so you can go to the gym.
Those types of things have really the lasting benefits.
That being said, a lot of people need a catalyst for change to really kind of
(06:21):
supercharge their results.
I like to tell people at Revitalize Ketamine Clinic, no one needs ketamine.
No one needs an ecodissolution agent. a million other ways to get to a healthier headspace.
In general, those ways can take decades to get there, if ever.
So it's important to recognize that.
And it's important to also recognize that our society, in large part,
is not very conducive to mental wellness.
(06:44):
That being said, it's very accessible, more accessible now than ever. We live in a.
Glory age. We live in like the golden age of availability of resources.
Most everyone in the United States has rainwater. Most
everyone has enough food and most everyone has access to ubiquitous knowledge
available right at the tips of their fingertips to be able to tap into really
(07:09):
amazing sources of information and knowledge and people and everything is what you make it, right?
Right. You can watch cat videos, which are amazing.
And so are dog videos and epic fails.
And you can watch an incredible dissertation on particle physics.
And it's all available just by click a couple of little finger taps.
So super interesting time to be alive.
(07:30):
I love being in medicine right now. I feel like it's a wonderful time to be
in medicine, especially proving past wisdom with science.
Real quick kind of example of that. So an aura, right?
Like a very woo-woo term, right? A-U-R-A, your aura.
And we really know that that coincides incredibly well with the microbiome,
(07:52):
which is this energetic field of your microbiome, which is like these mini little
dead skin cells and flora that are just floating off of us.
And they're tied to us and people understand their pheromones and all this ties into your microbiome.
And so within six feet of each other, our microbiomes are intermingling.
(08:15):
And that could be considered an aura back in the day, you know, moments ago.
And so it's a really interesting time, like I said, to be in medicine. So let's dive right in.
And so first one, sunlight, outside time.
We have this beautiful, wonderful, life-providing force that is the sun and sunlight.
(08:36):
And we know that, you know, We're in this perfect spot in interposition,
planetary position, where we can have liquid water and we can have enough sunlight
to be warm enough and to be cold enough.
And so we're in a perfect space and it's divine intervention,
whatever you want to call it.
It's something that allowed us to be here, super cool stuff.
(08:59):
And so that sunlight is an incredibly wonderful tool for you to really become
the best version of yourself.
And so spending time outside, I know when I used to work in the intensive care
unit or particularly in my educational component of school, when they put us
in a box with fluorescent lighting, it was like the worst thing ever.
(09:19):
I'm like, give me a window, give me a solar tube, give me something.
And there's a lot of science to back that up now. Now, we know that having just
a little bit of sunlight in your life can be incredibly valuable to be able
to be synthesizing vitamin D for most people.
Most people still aren't getting enough vitamin D and supplementation can be incredibly powerful.
(09:42):
For mental health, and for physical wellness. We give vitamin D3 injectables
at both Rocked Wellness Bar and Revitalized Ketamine Clinic,
and that can really supercharge your ability to fight any sort of infection.
Also really helpful for any sort of depression and anxiety. Interesting thing.
And so, you know, that's something that occurs naturally when you spend time in the sun.
(10:03):
We also know that low angle sun, the sun sets and sun rises,
there's a reason they're so pretty.
They actually help reset your circadian rhythm and so actually get you back
on track in regards to being able to go to sleep at a normal time and wake up
at a normal time so we know that like evolutionarily all this stuff happened
(10:23):
too quickly fluorescent lighting all that fun stuff and so,
evolutionarily we should be going to sleep with the sun waking up with
the sun living off the land with like 13 families where everyone's
a cog in the wheel and that your role is super well appreciated and needed
for your tribe to thrive that being said so the
the types of trauma and i went through these before but i'll go through them
again so we know trauma super subjective there's a big capital bold tease of
(10:47):
trauma the big gnarly traumas and the little italic tease of trauma those little
invalidations and they'll add up and we also know that in general that the,
that 541 is bothering me or something i'm gonna go stop that.
Okay that's better and so we
(11:09):
know in psychiatry anything that we prescribe for sleep will stop working
or reduce working over time so trazodone or ambient or doxepin like pretty much
anyone that i've ever prescribed those to eventually we have to go up on dosing
so pretty interesting we also know that the quick fix you spend five days out
in the woods with no artificial lighting,
(11:30):
95% of sleep-wake disorders will go away.
So again, we know in large part it's a societal construct.
The dialectical behavioral therapy, DBT, Marshall Linehan's teaching protocol,
the emotional regulation skills tools, right?
How to handle difficult people, how to handle difficult situations,
and how to handle difficult emotions.
(11:51):
Pretty much in large part, we learn those exclusively from our parents from
ages zero to 11. Then peers 12 to 19, in a romantic way she said.
So that being said, if our parents weren't taught how to handle difficult people,
difficult situations, or difficult emotions, they can't be expected to teach those to us.
So it's important to recognize, and it's a muscle, right?
(12:12):
So like Tony Robbins talks about that, where do I still get upset?
Absolutely. Do I still get sad and soul crushed? Absolutely.
Do I let it crush me for days or weeks anymore?
No, like I'll be in that for 20 minutes and then I'll work my way out of it.
I know there's movement ways to get out of it. I know there's all sorts of other
things that can be incredibly helpful outside time.
(12:33):
Sunlight, again, so we know that the vitamin D synthesis is a big deal of sunlight.
We know the circadian rhythm has a big deal of sun sight. Again,
there's a reason those sunsets and sunrises are so pretty. Really,
you should be drawn to those.
And we know those four types of trauma, the historical trauma,
the intergenerational trauma, epigenetic trauma, and then the societal trauma,
(12:54):
as well as the environmental trauma.
And so you could say, you know, it's micro traumas too.
Like I use trauma loosely, you know, trauma can be an invalidation.
Trauma can be cell phone radiation.
Basically it's something that your body has to contend with and you know,
it doesn't kill us, makes us stronger. There's a lot of truth to that.
And so this didn't happen to me, this happened for me. And it's making those
(13:17):
shifts that can be incredibly powerful.
That's what we see with ketamine every day. I like to say you zoom out far enough, you can find the gift.
When you're living in it, When you're living in this hamster wheel,
it's almost impossible to find the gift of those types of things.
And it's doable. So it's important to recognize that as well.
And so I think, and my belief, and a growing number of psychiatric providers'
belief is that every trauma is healable given the right setting and circumstances.
(13:40):
And so we really try to pride ourselves on creating a real conducive space as
well as really that set and setting that can be incredibly helpful for having that reset. set.
And so the, that third type of trauma that's societal in large part,
that's what keeps us from getting good sleep and well in the environmental too.
(14:02):
So quick fixes, blue light filtering glasses, like right when dusk hits.
And normally that's enough because like most people realistically,
it'll be hard to go out into the woods for five days with no artificial lighting
because most people need their digital leash right there.
You just wrecked most of the benefits from it and just
looking at it briefly or turn on a headlamp with leds
(14:22):
or turn on the headlights of the car that you probably drove out there
turn on any sort of lantern that isn't fire and
so really hard to avoid artificial lighting or that you know good samaritan
is coming to check on you making sure you're okay and then you're back to square
one so we should make i think that's something that a couple people like aaron
rogers and a couple other people have done those darkness retreats. So those are super cool.
(14:46):
So you just like make this place super dark and you have to feel your way around.
And it's really a great way to reset your autonomic nervous system.
It can be incredibly frustrating too for a lot of people. I've heard some anecdotal
stories. It's kind of funny.
And again, sunlight, incredibly valuable.
We know the ozone, you know, lack thereof, greenhouse gases cause an excessive
(15:09):
amount of sunlight exposure to cause lots of issues.
Speaking of traumas, right? One blister burn increases your risk of skin cancer
by significant amounts.
I don't want to say the percentage because I'll probably be wrong in my guessing.
Saying is I said my 60%, but I did it anyways. So you can call me out if that was incorrect.
And then, so that's the first kind of pillar wellness hack.
(15:33):
Second one, I would say is community, community connection.
And so we're all social creatures at the core of us. And it's really important
to be able to cultivate that.
And so I've heard people like, Oh, I'm introverted, extrovert.
Like I go out and I, you know, I have an amazing time. And then like,
I don't want to to go out for three months again.
And I would argue that those people are performing in large part.
(15:58):
So they don't feel safe to be their authentic self in front of these people,
or they feel like they really have to perform to get people to like them.
In which case, yeah, that's going to be exhausting.
Like you're putting on this intense show for people, a lot of people.
And so that will be incredibly important to recognize and to work forward with.
(16:19):
And so So that's exciting. That's what Rocked is about, you know,
really creating that community. We got workshops.
We got all sorts of cool stuff happening here. Dance community,
wellness community, biohacking, you know, all sorts of fun stuff.
So really allowing a safe place to do that and to talk about things can be incredibly
valuable and to really cultivate community around so many things, right?
(16:40):
Your community could be around needle stitch. Your community could be around
yoga or meditation, or your community could be around motocross riding.
Your community could be around skateboarding or snowboarding.
Your community could be around flow arts.
Your community could be around a dance and movement.
Like, your community could be around drinking beer and watching football.
(17:03):
Like, your community could be around, you know, going out to bars and drinking wine.
Like, there's lots of ways to cultivate community, and it is important to cultivate community.
And so, you know, I would say some are probably relatively healthier long-term than others.
And so really trying to determine what you want to define you and make steps towards that.
(17:23):
We are a combination of the five people we spend the most time with.
So take that into consideration as you're cultivating community.
So if you're around people that are bringing you up, that's super important
and incredibly helpful.
If you're around people that are bringing you down, maybe not the best move.
And so 50 cents book, Curtis Jackson and Stephen Coby's book,
the seven habits of highly effective people, both really great reads in my opinion.
(17:46):
And they both talk about withdrawals and deposits when it comes to relationships.
And so you should be in relationships that it's least even for deposits and withdrawals.
If you're in relationships, excuse me, that are mostly withdrawals,
you want to mitigate that.
Like that's toxicity and that's causing less positive
and health for you in general and so
(18:09):
it's important to you know we say in
therapy name it to tame it so when you recognize that that's
that's incredibly valuable so just name it to tame it look
at it and then determine hey is this something that i want to do are these people
i want to surround myself with and you know giving yourself for movement and
for grace one of the buddha sayings that i like is like look looking One of
(18:31):
the biggest forms of human suffering is looking at an old photo of yourself
and thinking that's the same person.
You're a different person or you have the capacity to be a different person
that walks away from listening to this podcast than walked into listening to this podcast.
And so you always have that capacity to literally change your mind and how you fit into this universe.
(18:52):
And it's super cool. And that's super interesting. And so giving yourself space
for evolution is a super powerful wellness hack in and of itself.
So lots of ways to cultivate community and it is super important.
So again, five people you spend the most time with, you're going to be a combination of them.
And so trying to surround yourself with people who want to be slightly better
(19:12):
than they are, they don't have to be like farther than you along.
They just should be motivated and driven to be improving.
And so that's an important kind of recognition that this, you bugger,
is this still going? Yeah, it's still going neat. Okay.
Let's see. Okay, so the next thing is, so the activity, movement.
(19:38):
And so activity and movement, so, so, so powerful.
And, you know, movement is quite literally medicine.
And so, like, I'll feel so much better after going to a dance.
Like, my back will hurt, my knees will hurt.
And then I go to a dance and I start moving with the music.
And then the next day, like, I wake up, there's no back pain,
there's no knee pain. And so I know that like that quite literally is providing
(20:00):
endorphins feel good. Like I like doing this. This is a fun thing.
And then also providing more viscosity and more, you know, inflammation quite
literally, but inflammation in a positive way where there's more blood flow.
And so the capillary beds are more saturated. There's more movement.
There's more juice in the area.
And those may be lymphocytes. Those may be all sorts of things.
(20:22):
You know, there's cool wellness hacks in that the stem cell injections into
articular, into joints, can be incredibly powerful for helping,
like, regrow meniscuses. Menisci?
Menisci? I don't know. I'll have to ask Yuri. Or Darius. Those guys are smart.
And then I would say, so movement can come in lots of different forms, right?
(20:44):
Movement can be rock climbing, movement can be dancing, movement can be singing,
movement, you know, through your movement can be playing football,
movement can be playing ultimate Frisbee, movement can be just hiking and walking.
Walking is some of the best medicine that you'll ever do. you.
And so just making a conscious decision to walk further than you are driving.
(21:09):
Park a little bit farther away. It doesn't take much energy.
And then you're walking more and that's okay.
And so we know that when it comes to mood disorders, that pushes and pulls like
the strength-based training are actually better for you than the cardiovascular
as far as reducing the amount of anxiety or depression.
And so really highly recommend that like three to five times a week weightlifting.
(21:32):
And it doesn't have to be weights weights, you don't have to go to the gym.
But if you're doing pull ups and push ups, and squats, you're going to get those
same benefits, you just have to go to burnout, you know, three to five sets.
And, and that's where you're going to get the real benefits from it when you're you go to failure.
And so so take that into consideration.
And then cardiovascular activity, helpful, and way better than nothing,
(21:56):
and not not quite as good for mood. It seems to be the consensus.
And so still good for you and still good for your brain and still good for your
body and everything in moderation, including moderation, right?
Like you can self-medicate with vodka.
You can self-medicate with marijuana.
You can self-medicate with pornography.
You can self-medicate with news consumption.
(22:18):
You can self-medicate with food. You can self-medicate with yoga.
You can self-medicate with running. You can self-medicate with strength training.
Some of those are going to be healthier than others. And we've all got coping
strategy toolboxes that are going to be helpful for us. Again,
everything in moderation, including moderation.
And so when it comes to movement and when it comes to self-medicating,
(22:39):
I should finish that segue.
You should really consider, hey, am I doing this for health reasons or am I
doing this to get away from stress?
Or it's probably a combination, it normally is. And, you know,
we're on the bell curve of everything.
So, like, most of us do, like, this much of self-medicating when we're doing
(23:00):
an activity. Like, I'm bored in the pantries right there and there's something delicious.
And, you know, that might be more on the higher end of the bell curve as far
as, you know, the distribution of how much of this is self-medicating for boredom or sadness or whatever.
And then, you know, grabbing a few nuts here or there, that might be more on
this side of things. So less self-medicating.
(23:23):
Most of us are doing this amount of self-medicating. And I feel that bell curve
distribution is also appropriate with attention deficit hyperactivity disorder,
or major depressive disorder,
or generalized anxiety disorder, or panic disorder, even schizophrenia.
Like most of us, at least a few times in our life, have heard,
did you call my name? Nope.
(23:45):
And so obviously, Obviously, there's a lot more than just that with barrenness and schizophrenia.
And we all exist on the bell curves of all of those, in my opinion.
And so, you know, I'm a psychiatric provider and likely I'm not your psychiatric provider.
So always take that into consideration when you're listening to anything that
a professional is saying is I don't know you and your particular situation.
(24:06):
And so take everything I'm saying with a big grain of salt when it comes to
your particular situation.
I am painting in broad swaths. And so, you know, I'm trying to be pretty inclusive
in regards to how I give the advice.
And, you know, you're still an individual and you should be treated as such.
So if you have specific situations about your situation or specific questions
(24:27):
about your situation, talk to your health care provider about that for,
you know, safety or so many different reasons.
You shouldn't go out and run a marathon if you have a ventricular septal defect
that hasn't been diagnosed or you got a, you know, dissecting aortic aneurysm.
That's a real big deal. So don't do that and talk to your doctor or your provider
about what is going on for,
(24:49):
All right. And so, you know, again, I talked about movement.
I talked about dancing. I talked about walking. I talked about hiking.
I talked about physical activity.
So let's move on to hydration. So really you should be drinking your water.
People drink your water. You should fill up on water and then everything else
comes secondary to that.
And so you should be having like three or four of these guys a day.
These are the bigger ones.
(25:11):
That's good stuff. All right. So hopefully you took a pause and you chug some water.
If you haven't, I'm gonna take another of the jug and give you the opportunity, chug some water.
And if you don't have water around you, take this opportunity to go get some
water because it's good for you.
Anecdotally, I just heard a story about a gentleman who was having real chronic
(25:31):
gastrointestinal issues that looked like Crohn's disease.
He's at the point of getting like exploratory laparotomies, all sorts of things.
So we know so much of our gut brain is our gut brain is our brain.
And so it affects all sorts of things, really interesting stuff like microbiome transplants,
where you can get through fecal transplants and other ways, you actually can
(25:53):
get a much healthier microbiome and your gut healthier balance.
And it can be curative for depression. It could be curative for anxiety,
definitely curative for clostridium difficile.
It can be curative for Crohn's disease. It can be curative for an inflammatory bowel syndrome or IBS.
Is that right? So where your bowels are sad most of the time.
(26:15):
And so we know in large part that there's a misalignment or an imbalance when it comes to the flora.
So for most people, I'm going to recommend probiotics like 60 to 90 billion
CFU, the refrigerated kind.
If you're getting them not refrigerated, chances are most of them are bio deactivated
with shipping things these days.
(26:35):
Is the some things will go up to like 120 150 180
degrees um in shipping because they're like in these big
box trucks and so it kills pretty much everything unless you're in the refrigerator
once and there's live cultures in there kefir you know yogurt kombucha all those
things can be just as good if not better so consider and then what's it gonna
(26:58):
say something that seemed important.
Oh, let's just go back to hydration.
So you should drink enough water to feel full from the water most of the time. Oh, the alkali.
So this gentleman who had all of that, that bowel syndrome stuff,
he went to a place where they had high alkaline water,
where you could actually adjust it from, you know, like natural pH balance,
(27:22):
like 7.5, whatever, 7.2, something like that.
And you could turn up the alkali, like as high as like 11 or.
And he would drink like 9 or 10 most of the time. I don't really recommend going
above 10 for most people.
And then he had an incredible shift in his health and wellness.
And so pretty awesome stuff that can be tied to the alkalinity of your water.
(27:47):
And tastes better too, I think. And so I have RO water here at Rocked.
You can see the water cooler with Zoolander. Merman!
Merman! man and he is swimming
around in reverse osmosis water with realkalinized and
so a realkali filter incredibly valuable for because all those nutrients and
(28:10):
and minerals get kind of sapped from the water with ro water that's really healthy
for you i get most of the stuff taken out of the bad junk and there's like oh
my gosh like antibiotics in the water there's like opioids in the water.
There's all sorts of stuff on the water.
And so think about that or don't think about that because that's not fun to think about.
And then know that you should drink enough water. That's super important.
(28:34):
And then also the last thing on these five pillars is nutrition.
And so dietary intake.
And again, I like to say everything in moderation, including moderation.
We also know the sad diet the standard
american diet is pretty ubiquitous and so
we're looking at really a lot of refined carbohydrates
(28:56):
with high sugar and we know
those two things are very pro inflammatory and so this food stabilizers like
i saw a meme the other day with all these things that was showing like kids
cereals and so there was like tricks or whatever you know in australia versus
the United States and the amount of ingredients that we have in the United States.
(29:18):
All these dyes and stabilizers that they don't have in other countries.
And, you know, we're looking at rates of juvenile diabetes, kid diabetes,
and kid obesity that are just off the charts. It's super sad.
And we know that in large part, it's related to our diet.
And we also know in large part, it's related to those stabilizers as the refined
(29:40):
carbohydrates that are ubiquitous in our culture and our society.
I think we're the fattest we've ever been, something like that,
as a species feces and so we know
that you know there's no such thing as big boned it's in
that x-ray of the very obese individual and you
see the bones that are inside of them and you
know it's uncomfortable to live like that and our society is
(30:02):
conducive to getting people to that point you
know our leisure activities revolve around watching tv
and eating food in large part and so being aware
of that again name it to tame it and knowing
that you know everything in moderation including moderation so coming
off of things slowly and moving slowly towards
where you want to be is really the move always you know
(30:25):
anything again in here that you decide like i want to do that
it'll crash on a diet you'll crash off a diet so really trying to be moderation
like take into account moderation and all fronts and so you know basically the
big guidance is to shop the periphery at a grocery store so the fresh fruits
and vegetables the lean proteins the non-refined carbohydrates,
(30:46):
staying away from all that boxed packaged stuff in the middle of the supermarket.
Like when sugar, refined sugar, cane sugar came out in the 1600s and 1700s,
like people were like, like going hysterical in the streets.
It was so like new to us.
And so really, really interesting history revolving around sugar and refined
(31:09):
carbohydrates in general.
You know, we really really found how to make foods very unhealthy.
So the SAD diet, again, the standard American diet, we know it increases inflammation,
increases depression, increases anxiety, and decreases focus and attention.
So it definitely potentiates a lot of the attention deficit hyperactivity disorder
out there and makes it harder for them to focus when it's already hard to focus in our society.
(31:33):
And so, you know, again, listen to my other podcast about ADHD as a superpower.
I think it's really important to recognize that ADHD is an incredible superpower
when harnessed properly.
The problem is we're not a string-based society, we're not string-based.
And so looking at how we could shift to that, you know, I think in large part
doing some aptitude testing early on in schools and having really specialized
(31:56):
schools that are more related to people's strengths,
your streaks, your strengths will always be your strengths and your weaknesses
will always be your weaknesses.
So in general, and this works for everyone, not just ADHD, you should farm out
your weaknesses and hone your strengths.
And then we'd be a lot better off as a society if you ask me.
Me all right and then so again you
(32:16):
know everything in moderation including moderation i think it's really important from a
like american perspective to take
that understanding and so you will socially ostracize yourself probably if you
bring boiled chicken to events and stuff that means that you do that and that's
okay like i don't care if you want to do that that's totally cool i'm a fan
(32:37):
of you good job what's good for you is good for the universe also i think having a cheat day on
like a Saturday or Sunday and somebody like Tim Ferriss and a Huberman,
a lot of those guys talk about in that, you know, having a cheat day can be
incredibly valuable and helpful for your mental health.
And it allows you to co-socialize without having much kind of repercussions of that.
(32:59):
You know, again, you'll ostracize yourself if you're, you know,
very, very picky at a menu and a restaurant and, you know, you can definitely
eat very, very healthy, you know, seven days a week or six days a week.
Well, seven days a week, really you can it, it just takes a little bit more
energy to go out and do that and it's doable and so but eating at a restaurant,
(33:21):
you know, you're really, really kind of picky about your stuff like don't cook
with sugar and canola oil and everything's got some extra stuff in there that
most people, if we're trying to follow, you know, regimented diet, have a hard time.
Taking and doing consistently. And so really thinking about that when you're
deciding on what you want to do.
(33:42):
Again, you know, anything you make, it should be a lifestyle.
You can do the Mediterranean diet, you can do the Whole30, you're going to do the MindBodyReset.
There's lots of programs out there that can be incredibly valuable to kind of elimination diets.
I'm a big fan of elimination diets because you eliminate like
everything that most people are inflamed
by because inflammation like bad inflammation against
(34:05):
like a stress response right you should be a little stressed out because
that helps you get better if you're just in this like super
chill mode all the time like chances are you
aren't improving and so little stress is good to create
growth and movement and so with that
that everything in moderation including moderation right so
you do the whole body well mind body
(34:26):
reset you know just like 80 days or something that's kelly
brogan system super cool abigail who i interviewed one
of the first podcasts she's she does her program so
check her out and then the whole
30 melissa what is your name i've forgotten
the space tip but uh that whole 30 program super valuable i've
done that a couple times and that's a really good one and so
(34:48):
those are both elimination diets and then the guidance
is you know if you're in this inflamed state normally like
what is that hip hocker name blanking on
everyone but let food be thy medicine and let thy medicine
be thy food right there's so much truth for that i think
the simplest truths are often the best if you
can boil something down and just say it very simply you're going to get a lot
(35:10):
more out of it for most people and so you know my buddy said it once really
well like where you see overlap is where you see the truth and so so many different
programs and people are saying the same thing in different ways and so what
resonates with you is what you should take So yeah, there it is.
And again, you know, like after those elimination diets, once you're back,
once you're feeling like you're in a good headspace, once you're feeling like
(35:32):
your body's happy, then at that point you should reintroduce slowly, like kind of one by one.
Again, you crash on a diet, you crash off a diet, you go off alcohol,
you go off refined carbohydrates, you go off a sugar, you go off all these things.
And then, you know, the day after you're done with your 30 days,
your whole 30, you go and eat all those things.
You're kind of defeating the purpose. And so, you know, even if you did a slow,
(35:53):
like a faster, like a two week come off of everything, then reintroduce like one week by one week.
But really that 30 days is kind of necessary to wash out most of that chunk.
And so be aware of that. I think that program was designed really well.
And then you should bring those things back in one by one so you really can
make the most out of everything.
(36:14):
So, yeah, that's all I've got for you today.
I really appreciate you joining us. me mental wealth moves again the best investment
you can ever make is yourself so thanks for joining and make it a great day.
Music.
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