March 31, 2025 • 22 mins
Our gut microbiome significantly impacts brain health, cognition, and emotional well-being for both children and adults through what functional medicine physician Dr. Maria describes as our internal "GI Joes."
• Eating diverse plant foods (aim for 30 different types weekly) supports healthy gut bacteria and brain function
• Adequate sleep, especially hours before midnight, allows microbiome restoration and cognitive recovery
• Fermented foods should be consumed daily as a separate essential food category
• Judicious use of antibiotics prevents killing beneficial gut bacteria that can't fully regenerate
• Start with small, sustainable changes rather than attempting complete lifestyle overhauls
• Outdoor time with bare feet on soil exposes you to beneficial microorganisms
• Growing herbs like rosemary provides both gut-healthy ingredients and beneficial soil contact
Connect with Dr. Maria at www.saludrevisited.com or on Instagram, Facebook, YouTube, and her podcast for more information on supporting your family's gut and brain health. She offers free initial consultations to determine how she can best support your health journey.
Listen to the full episode on your favorite podcast platform and check out the video version on our YouTube channel!
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:03):
Hello everyone, welcome to another episode of
Brain Power with Dr Echo, and Ihave another amazing guest here
today.
Her name is Dr Maria and she isa family medicine physician.
Actually, she's a functionalmedicine family practice
physician, and so I'm sothrilled to have her here today
(00:27):
with us and I'm going to haveher introduce herself.
So welcome to the show, drMaria.
Speaker 2 (00:33):
Thank you, dr Eka.
Thank you for having me.
So, yes, I am a board-certifiedfamily physician and also in
lifestyle medicine.
My practice, which is locatedin Houston, texas yes, I see
patients also virtually besideslocally is really concentrated
(00:54):
in providing holistic care.
So I blend principles oflifestyle medicine, functional
medicine as well as integrativemedicine into the care of my
patients.
So I practice a little bitdifferent than the traditional
Western healthcare system.
So that's what I do and I'mvery happy to be here.
Speaker 1 (01:18):
Yay, welcome.
So let's do a deep dive in.
And you mentioned that youpractice differently.
I mean, I'm integrative, likeyou are, so, and we had talked
about how the gut affects thebrain, affects emotional
well-being, and for you parents,I think that's a really
important I mean, I'm a parenttoo that's a really important
(01:41):
topic to discuss because it haswide ranging implications, not
just for us, the adults, but forour kids, right, because if
we're not good, kids are notgood.
So Tell us all about it.
Speaker 2 (01:56):
Yeah, so I think that we have in the more recent
years because I don't know whenyou went to medical school in
the more recent years, because Idon't know when you went to
medical school I went to medicalschool like probably 15 years
(02:18):
ago and the gut microbiome andthe understanding that we have
and we have these microorganismsthere's little tiny.
I like to call it armies,something that you can have in
your gut.
The army, the Marines, the AirForce they're all different,
they all have a task to do, butour understanding of these
(02:40):
little people inside of you andthe impact that this had on our
health was not the same as whatwe have today.
So today we know that thoselittle people are related to not
only things like your risk ofobesity, your risk of having
diabetes, but today we know, forexample, that it changes as
(03:06):
women go through all of theirlike different hormonal cycles.
But we also know that we canchange the little people that we
have so that it can affect ourbrain in a positive way.
And when I say a positive way,well, it can improve what we
(03:28):
call cognition, so our capacityto learn, our capacity for
memory, our capacity to focus,which I think is very important,
especially when we're dealingwith little kids that are going
to school and in this process oflearning, and then it can also
really help with the emotionalwell-being.
(03:49):
So even if, for example, youdon't have a kid or a child that
maybe has something likeattention deficit disorder, but
it's still improving thoselittle people in their gut, it's
still going to have a positiveeffect on their overall mental
well-being.
(04:09):
It's going to help them be ableto relate better with people
and just not only like performin terms of the grade at school,
but also perform in that senseof relationships and being good
friends and kids and coming homeand being good kiddos.
(04:30):
So I think that the more we canunderstand how we can affect
those little GI Joe's, thoselittle people inside of us, we
can, in a very from the insideout, then also help our overall
health and well-being.
Speaker 1 (04:51):
I love the way you describe them as GI Joes.
I'm going to use that for mykids when I'm talking to them
like GI Joes.
Speaker 2 (05:02):
I think most some kids know that, what that is but
no, it's a good way of in andif there is an understanding of
like oh, we have the marines andwe have the army.
Then we can understand what wehave different types that do
different things.
Yeah, and we need, and we needthem all absolutely so.
Speaker 1 (05:26):
Thank you for explaining about the little
people.
So how, in practical terms, canwe improve?
How can we help our littlepeople or army go to work for us
, like in our god?
Speaker 2 (05:39):
starting with our god yes, so one of the the ways
that I think that is the mostimportant.
Yet it might be challenging forparents, it might be
challenging with little onesthat sometimes can be picky
eaters, but it's really theirfood and I'm not talking
(06:01):
specifically about a diet, I amreally just talking.
If we can get them to eat avariety of fruits and vegetables
, that by itself will have agreat impact.
So we know that a lot ofstudies have shown that the more
plants and the more fiber weconsume, the more of a positive
(06:29):
effect that that will have inkeeping our GI dose healthy and
not only keeping them healthyright when they can lift up you
know, their weights and do allthat they do inside our gut, but
we also keep them in the rightbalance so we won't have too
much army and we won't have toomuch Marines, which sometimes
that's also what's happening.
(06:50):
And studies have shown thatwhen we consume a diversity of
plants so 30 different types ofplants per week that will have a
positive impact.
And when we talk about plants,I'm not only talking about
fruits and vegetables.
So, as parents think of legumes, beets, nuts, herbs, spices,
(07:14):
all of those good things whichthat can mean that perhaps we
need to cook more at home, butthen it might also mean that we
need to learn, especially withlittle ones, how we can provide
them with those meals in a waythat for them it will be fun and
(07:35):
will still taste good and theywill consume them.
So that's, that's one of theways.
The other line is we don't wantthem to compromise sleep right.
So kids need more sleep thanadults.
We know that, and sometimes,unfortunately, because of school
(07:58):
homework, or then they alsohave, like all of the
extracurricular activities,sometimes kids are not getting
at least those nine hours pernight, and you really want them
to be able to get those ninehours, because when your kids go
to sleep, then that's one ofthe times where these little GI
(08:22):
Joe's, the army and the Marinesare like oh, it's nighttime, now
is our time to like work, so wewant their bodies to be able to
have that rest.
And then, going back to thetopic of food, if your little
(08:43):
one likes fermented foods, I amstarting to consider fermented
foods like a category of foodsthat we should all eat at least
one serving of a fermented foodper day.
So not only fruits andvegetables and legumes and
grains and all of those otherthings.
But Now, if I have to learnmore about the impact of food in
(09:08):
our health and I'm not talkingfrom a weight perspective or a
physical appearance perspective,I'm really talking from the
health, from the inside out Ifeel that fermented food should
be like this category, that weshould.
Okay, I had my fermented foodtoday and be, like this
checkmark.
(09:29):
So those are two big ones.
The other one and thissometimes can be a little bit
more challenging.
Really, as a parent, sometimes,if you can hold on on all of
those antibiotics, it's actuallybetter.
So antibiotics, when usedappropriately, they're not bad.
(09:50):
We need them when they'renecessary, but a lot of the
times, as parents, you want yourkids to get better faster,
quicker.
You immediately are going to anurgent care or calling a
telemedicine practice, or eventhrough your primary care doctor
, are going to an urgent care orcalling a telemedicine practice
(10:13):
, or even you know through yourprimary care doctor you're
hitting for those antibioticsand when we take an antibiotic
that is not needed, thoseantibiotics kills your DIJOs and
what studies have shown is thatit's going to kill more GI dose
than what your body's able toproduce.
So think about it this way youhave 100 GI dose.
(10:38):
You take the antibiotics.
The antibiotics kill 75 of theGI dose.
Now you only have 25.
And your body yes dos.
Now you only have 25 and yourbody yes, and then recuperate
some of those ga dose and maybeit goes from 25 to 30, but you
still love 70 of them.
(10:58):
So one of the things I thinkthat for parents to keep mindful
is knowing the majority of thegerms that kids spread.
They tend to be viral and if wecan print their GI deal, that
by itself will help them withall of these viruses.
But then also thinking so, whatare the other things that I can
(11:21):
do when they're sick to helpthem feel better, and knowing
that it will take some time fortheir bodies to recuperate.
But sometimes giving them thatweek is actually better than
jumping to the antibiotics withtheir first throat, and so you
(11:41):
know the wise use of antibiotics.
I think that is also verypowerful in the pediatric
population as a way to keeptheir gut microbiome healthy.
Speaker 1 (11:53):
Yeah, wonderful.
So thank you for all thatyou've explained.
And can this also be applied toadults as well, because we're
mostly sleeping?
Speaker 2 (12:04):
Oh yes, absolutely, Absolutely, oh yes, absolutely
Absolutely.
You know, the eating moreplants, the sleeping, reducing
your use of antibiotics.
That is something that, for allhuman beings, is going to help
them with their microbiome.
Speaker 1 (12:26):
I was hoping you would say that all human beings,
all human beings, need it.
Yes, and definitely for us.
For we parents, right, thesleep is critical because our
brains, the organ itself, needsthe sleep for it to function
well, and so when we don't giveit what it needs, then it
doesn't function well.
And so, yeah, I'm glad that youpointed that out.
So for the parents who says,okay, this sounds like a lot
(12:47):
like where do I begin?
The overwhelmed parent who istired and doesn't know where to
begin with making changes in howthey eat and their sleep, where
should they begin?
Speaker 2 (13:01):
So I think that the place to begin especially if
you're like I don't know whereto to begin or I'm just
overwhelmed with like life it'sthink what would be the easiest.
Let's go with the easiest notnecessarily perfection.
And sometimes when I tell mypatients this and they go like
(13:23):
what?
And when they ask me like whatis specific type of exercise
should I do, and I'm like theone that you're going to do, it
doesn't matter what it is, Ijust want me to move.
So I think that the same thingcomes in this area, so it can be
with something as simple as foryou or for your kid is going to
(13:45):
be very easy to just starteating one serving of fruit and
one, one additional serving offruit per day, because maybe
that is what's going to be easyand simple.
And once you have that, thatjust becomes easier.
And then, as things improve,then you'll have more of that
energy and you'll start tonotice those changes in your
(14:06):
body and then you want to domore.
It might be that you are likewell, I don't think that I can
do another hour of sleep, right?
You look at your schedule andrealistically, but maybe
realistically, you can start byadding 15 minutes and you really
want to add the 15 minutesbefore midnight, right.
So we know also that studieshave shown that hours of sleep
(14:29):
before midnight, your, your body, sees it as like double the
amount of hours is the best waythat I can explain it.
And maybe you cannot addanother hour.
But maybe you realize, well, wecan really go to bed 50 minutes
early.
Maybe we don't have to watch, Idon't know, three hours or two
hours of TV at night time, maybewe can all leave our phones
(14:53):
outside the room and then thatway nobody is tempted to be on
their phone.
So I think that, looking intowhere you are in life, where
your family is, your family'scentral, your family's culture,
(15:13):
the you know the reality of theenvironment in which you live in
, and knowing that you do nothave to do everything at the
same time, but that you canstart small and just implement
one thing at a time, anothersmall step might be like well,
(15:35):
especially at this time of theyear that we know that all of
those head posts and test postsstart popping around, it might
be a small step, as I'm going tohave like a first aid kit at
home, so immediately onceeverybody starts to feel sick.
Well, I can start them on honey, aloe vera, echinacea, and you
(15:56):
can have those things availablewhich we know that that will
make it easier than having tostart by.
Oh my God, I need to go to thepharmacy Because you just have
it right there.
So I say I always hope to beimpatient where they are.
So let's see where you canstart and let's help you start
where you are ready to start.
Speaker 1 (16:20):
I like it Start where you are ready to start.
That's really complicated.
Same thing goes for your kids.
Start where you are.
If everybody does it as afamily, that's often the best
way to get people on track.
Just start one goal, set onegoal for your whole family, for
kids, for adults and work on it.
(16:41):
Then add the next goal.
So I think that's really solidadvice.
And another one I like to add isadd nighttime journal so you
can empty out that head or allyour thoughts onto the paper and
leave it there as much aspossible, and so that that way
you're better able to sleep andin the morning you can think
(17:03):
about I mean, in the morning youcan think through the things
that you have on your paper,right?
So it gives you at least ithelps, it gives you a record of
the things that you think areimportant, as opposed to laying
awake and thinking about themall night.
So, yeah, thank you for sharingall of that.
So, um, what's one last brainhealth tip that you want to
(17:29):
share for both parents andchildren, just a way for them to
boost their gut, their brainhealth and especially their
emotional health, because wewe're facing a lot of epidemic
of of mental health concernsgoing on, especially with our
kids I mean definitely ouradults as well.
So what's one last tip you havefor our listeners?
Speaker 2 (17:52):
So I would say, going back to plants, think of it,
not only eating the plants, butthen perhaps also going outside,
taking your shoes off, puttingyour bare feet on the ground,
touching the grass, playing withthe dirt and maybe, if you have
(18:16):
that capacity, plantingsomething with your kids at home
.
And we know that that by itselfwill help the gut microbiome.
We know that one of the reasonsthat the human gut microbiome
sometimes changes is becausewe're all the time in the
hygiene, antibacterial life,which again is like antibiotics.
(18:40):
There's this kind of like afine balance where, yes, you
want to maintain some cleannessand hygiene and then, at the
same time, you also want to giveyour body the capacity to get
exposed to all of these othergood micro microorganisms that
are in the world.
At the same time, you'll get tobe able to spend time outdoors,
(19:03):
spend time with your kiddos,teach them about nature.
That by itself will foster agood relationship.
And if you can, when you'replanting, put your own herbs,
the herbs that you like to useto cook.
What we know is that localherbs just as local honey, so
(19:25):
that it is produced where youlive that by itself has much
greater impact on your gutmicrobiome.
So again, if you have thecapacity, the space, the land
and you want to put rosemary ismy favorite and if you want to
put some rosemaryemary, then goahead and do so and take your
(19:46):
tits with you and let everybodyget nice and dirty just for a
couple of hours, everything willbe okay I love it, I love, I
love rosemary and it's prettyeasy to to grow, super easy yeah
yes, yeah, some of the herbstake a little bit more of like a
green sun, but, um again, wedon't have to do it all or be
(20:10):
perfect.
It's just starting where we canright?
Speaker 1 (20:14):
yep, that way you can .
So can you tell our listenerswhere they can find me?
Speaker 2 (20:19):
my website is wwwsaludrevisited and salute
like calls in spanish, sos-a-l-u-d-r-e-v-i-s-i-c-e-dcom.
(20:39):
And they can also find me onsocial media, both on Instagram,
on Facebook.
I also have a podcast that theycan find on Apple Podcasts or
wherever they listen to podcasts, and on YouTube.
So they have lots of ways tostay in touch and if they want
(21:06):
to work with me, then going tomy website, that would be the
best thing, because I do offer afree initial consultation to
see how I can be of best serviceto them.
Speaker 1 (21:14):
Wonderful, so you heard it.
So please go check her out, andthank you so much for listening
.
I hope you learned as much as Idid.
It was fun talking with you, drMaria, thank you for coming on
and remember parents.
Just start where you are and dowhat you know you're going to
do.
That's it.
That's the summary of thisentire talk.
(21:36):
And step outside too, so wewill see you on the next episode
.
Take care and have a wonderfulday.
Hello everyone, welcome to another episode of
Brain Power with Dr Echo, and Ihave another amazing guest here
today.
Her name is Dr Maria and she isa family medicine physician.
Actually, she's a functionalmedicine family practice
physician, and so I'm sothrilled to have her here today
(00:27):
with us and I'm going to haveher introduce herself.
So welcome to the show, drMaria.
Speaker 2 (00:33):
Thank you, dr Eka.
Thank you for having me.
So, yes, I am a board-certifiedfamily physician and also in
lifestyle medicine.
My practice, which is locatedin Houston, texas yes, I see
patients also virtually besideslocally is really concentrated
(00:54):
in providing holistic care.
So I blend principles oflifestyle medicine, functional
medicine as well as integrativemedicine into the care of my
patients.
So I practice a little bitdifferent than the traditional
Western healthcare system.
So that's what I do and I'mvery happy to be here.
Speaker 1 (01:18):
Yay, welcome.
So let's do a deep dive in.
And you mentioned that youpractice differently.
I mean, I'm integrative, likeyou are, so, and we had talked
about how the gut affects thebrain, affects emotional
well-being, and for you parents,I think that's a really
important I mean, I'm a parenttoo that's a really important
(01:41):
topic to discuss because it haswide ranging implications, not
just for us, the adults, but forour kids, right, because if
we're not good, kids are notgood.
So Tell us all about it.
Speaker 2 (01:56):
Yeah, so I think that we have in the more recent
years because I don't know whenyou went to medical school in
the more recent years, because Idon't know when you went to
medical school I went to medicalschool like probably 15 years
(02:18):
ago and the gut microbiome andthe understanding that we have
and we have these microorganismsthere's little tiny.
I like to call it armies,something that you can have in
your gut.
The army, the Marines, the AirForce they're all different,
they all have a task to do, butour understanding of these
(02:40):
little people inside of you andthe impact that this had on our
health was not the same as whatwe have today.
So today we know that thoselittle people are related to not
only things like your risk ofobesity, your risk of having
diabetes, but today we know, forexample, that it changes as
(03:06):
women go through all of theirlike different hormonal cycles.
But we also know that we canchange the little people that we
have so that it can affect ourbrain in a positive way.
And when I say a positive way,well, it can improve what we
(03:28):
call cognition, so our capacityto learn, our capacity for
memory, our capacity to focus,which I think is very important,
especially when we're dealingwith little kids that are going
to school and in this process oflearning, and then it can also
really help with the emotionalwell-being.
(03:49):
So even if, for example, youdon't have a kid or a child that
maybe has something likeattention deficit disorder, but
it's still improving thoselittle people in their gut, it's
still going to have a positiveeffect on their overall mental
well-being.
(04:09):
It's going to help them be ableto relate better with people
and just not only like performin terms of the grade at school,
but also perform in that senseof relationships and being good
friends and kids and coming homeand being good kiddos.
(04:30):
So I think that the more we canunderstand how we can affect
those little GI Joe's, thoselittle people inside of us, we
can, in a very from the insideout, then also help our overall
health and well-being.
Speaker 1 (04:51):
I love the way you describe them as GI Joes.
I'm going to use that for mykids when I'm talking to them
like GI Joes.
Speaker 2 (05:02):
I think most some kids know that, what that is but
no, it's a good way of in andif there is an understanding of
like oh, we have the marines andwe have the army.
Then we can understand what wehave different types that do
different things.
Yeah, and we need, and we needthem all absolutely so.
Speaker 1 (05:26):
Thank you for explaining about the little
people.
So how, in practical terms, canwe improve?
How can we help our littlepeople or army go to work for us
, like in our god?
Speaker 2 (05:39):
starting with our god yes, so one of the the ways
that I think that is the mostimportant.
Yet it might be challenging forparents, it might be
challenging with little onesthat sometimes can be picky
eaters, but it's really theirfood and I'm not talking
(06:01):
specifically about a diet, I amreally just talking.
If we can get them to eat avariety of fruits and vegetables
, that by itself will have agreat impact.
So we know that a lot ofstudies have shown that the more
plants and the more fiber weconsume, the more of a positive
(06:29):
effect that that will have inkeeping our GI dose healthy and
not only keeping them healthyright when they can lift up you
know, their weights and do allthat they do inside our gut, but
we also keep them in the rightbalance so we won't have too
much army and we won't have toomuch Marines, which sometimes
that's also what's happening.
(06:50):
And studies have shown thatwhen we consume a diversity of
plants so 30 different types ofplants per week that will have a
positive impact.
And when we talk about plants,I'm not only talking about
fruits and vegetables.
So, as parents think of legumes, beets, nuts, herbs, spices,
(07:14):
all of those good things whichthat can mean that perhaps we
need to cook more at home, butthen it might also mean that we
need to learn, especially withlittle ones, how we can provide
them with those meals in a waythat for them it will be fun and
(07:35):
will still taste good and theywill consume them.
So that's, that's one of theways.
The other line is we don't wantthem to compromise sleep right.
So kids need more sleep thanadults.
We know that, and sometimes,unfortunately, because of school
(07:58):
homework, or then they alsohave, like all of the
extracurricular activities,sometimes kids are not getting
at least those nine hours pernight, and you really want them
to be able to get those ninehours, because when your kids go
to sleep, then that's one ofthe times where these little GI
(08:22):
Joe's, the army and the Marinesare like oh, it's nighttime, now
is our time to like work, so wewant their bodies to be able to
have that rest.
And then, going back to thetopic of food, if your little
(08:43):
one likes fermented foods, I amstarting to consider fermented
foods like a category of foodsthat we should all eat at least
one serving of a fermented foodper day.
So not only fruits andvegetables and legumes and
grains and all of those otherthings.
But Now, if I have to learnmore about the impact of food in
(09:08):
our health and I'm not talkingfrom a weight perspective or a
physical appearance perspective,I'm really talking from the
health, from the inside out Ifeel that fermented food should
be like this category, that weshould.
Okay, I had my fermented foodtoday and be, like this
checkmark.
(09:29):
So those are two big ones.
The other one and thissometimes can be a little bit
more challenging.
Really, as a parent, sometimes,if you can hold on on all of
those antibiotics, it's actuallybetter.
So antibiotics, when usedappropriately, they're not bad.
(09:50):
We need them when they'renecessary, but a lot of the
times, as parents, you want yourkids to get better faster,
quicker.
You immediately are going to anurgent care or calling a
telemedicine practice, or eventhrough your primary care doctor
, are going to an urgent care orcalling a telemedicine practice
(10:13):
, or even you know through yourprimary care doctor you're
hitting for those antibioticsand when we take an antibiotic
that is not needed, thoseantibiotics kills your DIJOs and
what studies have shown is thatit's going to kill more GI dose
than what your body's able toproduce.
So think about it this way youhave 100 GI dose.
(10:38):
You take the antibiotics.
The antibiotics kill 75 of theGI dose.
Now you only have 25.
And your body yes dos.
Now you only have 25 and yourbody yes, and then recuperate
some of those ga dose and maybeit goes from 25 to 30, but you
still love 70 of them.
(10:58):
So one of the things I thinkthat for parents to keep mindful
is knowing the majority of thegerms that kids spread.
They tend to be viral and if wecan print their GI deal, that
by itself will help them withall of these viruses.
But then also thinking so, whatare the other things that I can
(11:21):
do when they're sick to helpthem feel better, and knowing
that it will take some time fortheir bodies to recuperate.
But sometimes giving them thatweek is actually better than
jumping to the antibiotics withtheir first throat, and so you
(11:41):
know the wise use of antibiotics.
I think that is also verypowerful in the pediatric
population as a way to keeptheir gut microbiome healthy.
Speaker 1 (11:53):
Yeah, wonderful.
So thank you for all thatyou've explained.
And can this also be applied toadults as well, because we're
mostly sleeping?
Speaker 2 (12:04):
Oh yes, absolutely, Absolutely, oh yes, absolutely
Absolutely.
You know, the eating moreplants, the sleeping, reducing
your use of antibiotics.
That is something that, for allhuman beings, is going to help
them with their microbiome.
Speaker 1 (12:26):
I was hoping you would say that all human beings,
all human beings, need it.
Yes, and definitely for us.
For we parents, right, thesleep is critical because our
brains, the organ itself, needsthe sleep for it to function
well, and so when we don't giveit what it needs, then it
doesn't function well.
And so, yeah, I'm glad that youpointed that out.
So for the parents who says,okay, this sounds like a lot
(12:47):
like where do I begin?
The overwhelmed parent who istired and doesn't know where to
begin with making changes in howthey eat and their sleep, where
should they begin?
Speaker 2 (13:01):
So I think that the place to begin especially if
you're like I don't know whereto to begin or I'm just
overwhelmed with like life it'sthink what would be the easiest.
Let's go with the easiest notnecessarily perfection.
And sometimes when I tell mypatients this and they go like
(13:23):
what?
And when they ask me like whatis specific type of exercise
should I do, and I'm like theone that you're going to do, it
doesn't matter what it is, Ijust want me to move.
So I think that the same thingcomes in this area, so it can be
with something as simple as foryou or for your kid is going to
(13:45):
be very easy to just starteating one serving of fruit and
one, one additional serving offruit per day, because maybe
that is what's going to be easyand simple.
And once you have that, thatjust becomes easier.
And then, as things improve,then you'll have more of that
energy and you'll start tonotice those changes in your
(14:06):
body and then you want to domore.
It might be that you are likewell, I don't think that I can
do another hour of sleep, right?
You look at your schedule andrealistically, but maybe
realistically, you can start byadding 15 minutes and you really
want to add the 15 minutesbefore midnight, right.
So we know also that studieshave shown that hours of sleep
(14:29):
before midnight, your, your body, sees it as like double the
amount of hours is the best waythat I can explain it.
And maybe you cannot addanother hour.
But maybe you realize, well, wecan really go to bed 50 minutes
early.
Maybe we don't have to watch, Idon't know, three hours or two
hours of TV at night time, maybewe can all leave our phones
(14:53):
outside the room and then thatway nobody is tempted to be on
their phone.
So I think that, looking intowhere you are in life, where
your family is, your family'scentral, your family's culture,
(15:13):
the you know the reality of theenvironment in which you live in
, and knowing that you do nothave to do everything at the
same time, but that you canstart small and just implement
one thing at a time, anothersmall step might be like well,
(15:35):
especially at this time of theyear that we know that all of
those head posts and test postsstart popping around, it might
be a small step, as I'm going tohave like a first aid kit at
home, so immediately onceeverybody starts to feel sick.
Well, I can start them on honey, aloe vera, echinacea, and you
(15:56):
can have those things availablewhich we know that that will
make it easier than having tostart by.
Oh my God, I need to go to thepharmacy Because you just have
it right there.
So I say I always hope to beimpatient where they are.
So let's see where you canstart and let's help you start
where you are ready to start.
Speaker 1 (16:20):
I like it Start where you are ready to start.
That's really complicated.
Same thing goes for your kids.
Start where you are.
If everybody does it as afamily, that's often the best
way to get people on track.
Just start one goal, set onegoal for your whole family, for
kids, for adults and work on it.
(16:41):
Then add the next goal.
So I think that's really solidadvice.
And another one I like to add isadd nighttime journal so you
can empty out that head or allyour thoughts onto the paper and
leave it there as much aspossible, and so that that way
you're better able to sleep andin the morning you can think
(17:03):
about I mean, in the morning youcan think through the things
that you have on your paper,right?
So it gives you at least ithelps, it gives you a record of
the things that you think areimportant, as opposed to laying
awake and thinking about themall night.
So, yeah, thank you for sharingall of that.
So, um, what's one last brainhealth tip that you want to
(17:29):
share for both parents andchildren, just a way for them to
boost their gut, their brainhealth and especially their
emotional health, because wewe're facing a lot of epidemic
of of mental health concernsgoing on, especially with our
kids I mean definitely ouradults as well.
So what's one last tip you havefor our listeners?
Speaker 2 (17:52):
So I would say, going back to plants, think of it,
not only eating the plants, butthen perhaps also going outside,
taking your shoes off, puttingyour bare feet on the ground,
touching the grass, playing withthe dirt and maybe, if you have
(18:16):
that capacity, plantingsomething with your kids at home
.
And we know that that by itselfwill help the gut microbiome.
We know that one of the reasonsthat the human gut microbiome
sometimes changes is becausewe're all the time in the
hygiene, antibacterial life,which again is like antibiotics.
(18:40):
There's this kind of like afine balance where, yes, you
want to maintain some cleannessand hygiene and then, at the
same time, you also want to giveyour body the capacity to get
exposed to all of these othergood micro microorganisms that
are in the world.
At the same time, you'll get tobe able to spend time outdoors,
(19:03):
spend time with your kiddos,teach them about nature.
That by itself will foster agood relationship.
And if you can, when you'replanting, put your own herbs,
the herbs that you like to useto cook.
What we know is that localherbs just as local honey, so
(19:25):
that it is produced where youlive that by itself has much
greater impact on your gutmicrobiome.
So again, if you have thecapacity, the space, the land
and you want to put rosemary ismy favorite and if you want to
put some rosemaryemary, then goahead and do so and take your
(19:46):
tits with you and let everybodyget nice and dirty just for a
couple of hours, everything willbe okay I love it, I love, I
love rosemary and it's prettyeasy to to grow, super easy yeah
yes, yeah, some of the herbstake a little bit more of like a
green sun, but, um again, wedon't have to do it all or be
(20:10):
perfect.
It's just starting where we canright?
Speaker 1 (20:14):
yep, that way you can .
So can you tell our listenerswhere they can find me?
Speaker 2 (20:19):
my website is wwwsaludrevisited and salute
like calls in spanish, sos-a-l-u-d-r-e-v-i-s-i-c-e-dcom.
(20:39):
And they can also find me onsocial media, both on Instagram,
on Facebook.
I also have a podcast that theycan find on Apple Podcasts or
wherever they listen to podcasts, and on YouTube.
So they have lots of ways tostay in touch and if they want
(21:06):
to work with me, then going tomy website, that would be the
best thing, because I do offer afree initial consultation to
see how I can be of best serviceto them.
Speaker 1 (21:14):
Wonderful, so you heard it.
So please go check her out, andthank you so much for listening
.
I hope you learned as much as Idid.
It was fun talking with you, drMaria, thank you for coming on
and remember parents.
Just start where you are and dowhat you know you're going to
do.
That's it.
That's the summary of thisentire talk.
(21:36):
And step outside too, so wewill see you on the next episode
.
Take care and have a wonderfulday.
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