How to Reduce Stress Without Medication

Are you tired of feeling overwhelmed, anxious, and physically tense without having to rely on therapy bills or prescription medications?

Stress and anxiety affect nearly everyone, but many people struggle to find accessible, effective solutions that don't require significant time or money investments.

This episode reveals how yoga and meditation can serve as "real-life cheat codes" for your brain and body, offering scientifically-proven benefits including reduced anxiety, better sleep, improved focus, and enhanced emotional control – all without any special equipment or prior experience.

Press play to discover how these ancient practices can help you find calm in chaos and optimize your mental and physical wellbeing starting today.

Topics Discussed:

• The scientific benefits of yoga for physical and mental health
• How yoga activates the parasympathetic nervous system
• The role of GABA in reducing anxiety through yoga
• Meditation's impact on brain structure and function
• Simple ways to start a yoga and meditation practice
• Common misconceptions about yoga and meditation
• The connection between breath control and stress reduction
• How meditation improves focus and emotional regulation
• Scientific evidence supporting meditation benefits
• Practical tips for beginners in both practices

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Episode Transcript

(00:00):
Welcome to the Zen side of chaos.
Hey there, my beautifully stressed out, emotionally exhausted and probably overcaffeinated listeners.
Welcome to the Fit Mass.
This is Zach.
Here's another solo episode.
We're gonna take a break from overthinking, existential dread and doom scrolling to talkabout something that might actually make your life better.
That's right, today we're diving into yoga and meditation.

(00:22):
the ancient somehow make you less of a human disaster without requiring therapy bills orprescription meds.
Now, if you're already rolling your eyes thinking, ugh, yoga's just stretching for peoplewho like essential or meditation's just sitting and pretending to be wise, first of all,
how dare you?
Second stick with me because the two things are basically the closest thing we have toreal-life cheat codes for your brain in your body So get a comfy seat take a deep breath

(00:48):
and let's namaste our way through this

(01:12):
All right, let's start with yoga.
What is yoga?
At its core, yoga is an ancient practice that combines physical movement, breath control,and mindfulness.
It's basically the Swiss army knife of wellness.
It improves flexibility, strength, balance, and mental clarity all at once.
Okay, cool.
Now, some of you might be thinking, yoga isn't for me, I can't even touch my toes.

(01:33):
Guess what?
That's exactly why you should be doing it.
Saying i'm not flexible enough for yoga is like saying i'm too hungry to eat.
That's literally the point But yoga isn't just about bending like a cirque du soleilperformer.
It's also a full body low impact workout that builds strength without destroying yourjoints improves posture So you stop looking like a question mark increases blood flow and

(01:57):
reduces inflammation, Which is fancy science talk for
makes you hurt less, it boosts your endorphins making you happier without needing thatmargarita, or beer in my case.
And the best part, you don't need any special equipment, just a little space, awillingness to try, and maybe the ability not to fart in Downward Dog.
No judgment though if you do.
I like to describe yoga is as it's a massage for your nervous system Yoga isn't just aboutturning yourself into a human pretzel.

(02:23):
It actually rewires your brain a Little bit science time here when you do yoga youactivate the parasympathetic nervous system aka the chill mode of your body It lowers
stress hormones slows your heart rate and basically tells your brain.
Hey, we're not being chased by a bear right now So maybe stop freaking out yoga also

(02:44):
boosts the GABA levels in your brain, the chemical that reduces anxiety.
More GABA, less internal screaming.
strengthens the prefrontal cortex, which is the part of your brain responsible fordecision making, impulse control, and not texting your ex at 2 a.m.
Never done that myself.
So, if you wanna feel less nervous, think more clearly, and generally function like a sanehuman being, you didn't know you needed.

(03:07):
Now let's talk about meditation.
If yoga is the body's way of saying chill out, meditation is the brain's way of hittingthe reset button.
And no, it's not just sitting quietly and thinking about nothing.
If that were true, every bored office worker staring out the window would be a zen master.
Meditation is the practice of training your attention, which sounds simple, but when wasthe last time you focused on literally anything for more than 30 seconds without checking

(03:31):
your phone?
Yeah, exactly.
Look, the benefits.
just some minor things like less stress.
Meditation lowers cortisol, the hormone that turns you into an anxious mess.
Better focus.
It's like lifting weights for your attention span, except without the gym membership.
Improved emotional control, meaning you'll be less likely to snap at Karen fromaccounting.

(03:52):
Better sleep, because your brain stops replaying every awkward thing you've ever done themoment your head hits the pillow.
only need a few minutes a day to start seeing results.
Five minutes of meditation.
is like shutting down and restarting your brain, except without having to call IT support.
There is science behind meditation.
I'll tell you how it works.
For my skeptics out there who need hard data, let's get a little bit nerdy, okay?

(04:14):
Studies show that yoga and meditation literally change the brain structure.
More gray matter in the areas responsible for memory learning and emotional regulation, athicker prefrontal cortex, which helps make better decisions like not eating an entire
pizza at midnight unless you want to, in which case...
Much respect.
Reduced amygdala activity.
You can never say that word meaning less fight-or-fight response over things likeaccidentally liking an Instagram post from 2014 And if you're still not convinced just ask

(04:44):
every high-performing CEO pro athlete and genius who swears by meditation If it's goodenough for Steve Jobs LeBron James and basically every Buddhist monk out there.
It's probably good enough for you
So now maybe you're wondering, how do I actually do this without feeling like an idiot?
Maybe I've got you convinced.
You want in, but where do you start?
Okay, yoga.
Try a beginner video on YouTube.

(05:06):
You don't need fancy yoga pants.
You don't even need a yoga mat.
Just find a beginner video.
Try it out.
Start with basic poses like child's pose, cat cow, and downward dog.
They sound interesting, but they're not too difficult.
Even when I'm in the worst shape of my life, I can do those.
Don't worry about looking ridiculous.
Everyone feels ridiculous at first.
Once you get used to it, it's totally natural.

(05:28):
Meditation.
Sit down, close your eyes, breathe.
Focus on your breath, a word, or even just the sound around you.
Your brain will wander.
It's normal.
The trick and the value is bringing it back.
Like least training a very dumb puppy, okay?
Bring it back.
That is the training that you need.

(05:49):
The fact that your mind wanders off,
Okay, that gives you the opportunity to bring it back every time you bring it back That isthe rep that is the rep and remember this is not about being perfect It's about showing up
doing something even a few minutes a day makes a difference
Alright, let's wrap this up before you go back to whatever chaos you were doing beforethis.

(06:11):
Yoga and meditation, they make you stronger, more flexible, and less stressed.
They literally rewire your brain to handle life better.
They help you sleep, focus, and not lose your mind over dumb shit.
Requires zero experience.
Zero equipment and zero belief in mystical nonsense got it.
This is free.
You can do this right now So if you're looking for a way to level up your body and mindwithout spending a dime Congratulations, you've just found it now go forth breathe deeply

(06:41):
and try not to pull a muscle and downward dog