July 30, 2025 • 25 mins
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Have you ever noticed how stress can manifest as unexplained weight gain? Or how anxiety can trigger physical symptoms throughout your body? These aren't coincidences—they're evidence of the powerful mind-body connection that shapes our overall wellbeing.
The statistics are sobering: 43.8 million adults in the United States alone experience mental illness annually. Yet many of us continue to treat mental and physical health as entirely separate realms, missing the crucial interconnection between them. When anxiety and grief take hold, they don't just affect our thoughts—they trigger responses in our nervous and endocrine systems, causing muscle tension and disrupting bodily functions. The mind and body constantly communicate, whether we acknowledge it or not.
My own experience with stress-induced weight gain illustrates this connection perfectly. Despite maintaining relatively consistent eating habits, I suddenly gained three kilograms during a particularly demanding period. The culprit? Elevated cortisol levels from increased stress, which promoted fat storage around my midsection, affected insulin response, and caused water retention. Similarly, my longtime struggle with migraines highlighted how physical symptoms can severely impact mental wellbeing. The journey to healing requires addressing both dimensions—through appropriate therapy, daily mindfulness practices (even just five minutes of focused breathing can make a difference), and nutrition strategies like the Mediterranean diet, which research shows can significantly reduce depressive symptoms. Whatever challenges you're facing on your path to success, remember that your mind and body are teammates working together. Share this episode with someone who needs this message, and let me know in the comments which insights resonated most with you!
Warm regards,
Fabio Posca | Journey to Success
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Collaboration: info@fabioposca.com
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
They did this survey, guys, in the United States, and
they discovered that 5% ofadults, 18 or older, experience
a mental illness.
Right, that is the equivalentto 43.8 million people in a year
(00:22):
.
It is a lot.
Now the study was in the UnitedStates.
Can you imagine in the world?
And this situation makes usthink how much fragile we are,
even if we do not admit it.
Hi guys, my name is Fabio fromJourney to Success, and Welcome.
Today we will introduce theconcept of healing the mind and
(00:43):
body as interconnected process.
We will discuss the commonchallenges people face regarding
mental health and its effectson physical health, highlighting
the urgency of addressing theseissues.
But before to go forward, asalways, please subscribe.
So I know this is the rightdirection to lead you guys, to
(01:05):
drive you, to guide you towardsyour journey to success.
And let's get started all right, as always.
So, to achieve your success,whatever it may be, you need to
be both mentally and physically.
It's your best.
Okay, that's it period.
(01:26):
However, before you can achievethis mental and physical
well-being, you first need tounderstand your current state
and how to improve it.
Alright, so, firstly, there isa real connection between the
mind and the body, even if wedeny it or don't believe it's
(01:46):
true, exists.
Of course exists.
We often only trust what we cansee or touch.
You know, the reality is thatexample, if you struggle with
anxiety and grief, it involvesthe nervous and endocrine
systems, meaning it physicallyaffects muscle tension and
(02:10):
bodily functions, and thisclearly shows the powerful
interconnection between the mindand the body, guys.
Okay, and a personal example Iwould like to highlight is that
in the last two weeks I gainedabout three kilos around, maybe
more, which makes no sense.
(02:30):
I mean, over the past months Ididn't do anything particularly
different.
Yes, I just stopped doing myweights and abs workouts for a
while because I was busy and Ispoiled myself with some ice
cream.
Occasionally I did eat a littlebit more than usual, but I was
(02:51):
still good, my weight was stillgood.
But somehow, you know, in thelast two weeks I experienced a
significant jump in weight, likefrom a day to another, you know
, which, for me, was insane.
So I wasn't gaining weight.
Meanwhile I was eating andenjoying my life with some ice
(03:13):
cream.
But the moment that I, you know, I decided to be a little bit
more busy with my stuff, thensomehow I I don't know I saw
this weird increase of my weight.
It was absurd, you know wasabsurd, especially considering
my weight was fine just threeweeks ago.
(03:36):
So what could be the reason forthis change?
Well, my stress levels havegrown, have grown.
I still feel like I have itunder control, but I did not
expect this increase of fat.
I have to be honest.
It's a type of stress thathelps me focus on my job and
(03:56):
podcast anyway.
So it is not the first time Iexperienced this, but it looks
like it can be activated when Itake more tasks in my life,
keeping me focused on the track.
You know, let's say a lot haschanged in the last two weeks.
I'm finally in a properconversation with my podcast
(04:19):
community because the podcast isgrowing and, of course, also
the people around me are more incontact with me and my
publication environment is alsoexpanding.
So I'm engaging with peoplemore, writing articles, trying
to improve my podcast and all ofthis learning Dutch.
(04:40):
Try to learn Dutch.
Do my nine to five job for now.
But this kind of uh, rhythmicguys tends to increase cortisol
levels.
Okay, and the hormone your bodyreleases in response to
pressure and cortisol can firstmake your body store more fat,
(05:01):
especially around your belly.
And this is what has happenedto me, even with a t-shirt, if
you look at me, I don't lookoverweight, you know, because my
chest looks good, because,anyway, I did quite good sport
in the last months.
I would say kind of, yeah, I'llfear, my abs are, let's say,
(05:23):
I'm proud of it, but my body,from the stomach down, is a
disaster.
It looks like I have a swimmingring, you know, around me it's
very, very ugly, and what else?
The second point affect insulinlevels.
So the cortisol can affect theinsulin levels, leading to
(05:44):
increased fat retention, ofcourse.
And number three, cortisol cancause water retention, which can
make you feel heavier.
This was also my luck.
This is my luck because I don'tknow what is your relationship
with water, but in my case Ireally have to count the glass
(06:08):
of water in my case, becauseotherwise I don't drink so much.
Plus, if we consider that inthe last two weeks I was, let's
say, stressed, but more like, asI said, it's a stress that I
can still control, that keep meawake, you know, but still,
(06:29):
we're talking about a smallstress, you know.
And plus, I don't drink so muchwater.
Plus, I stopped the, the, therunning.
Well, now I'm starting againand uh, yeah, of then I can see
also this increase.
But, as I said, a cortisollevel evidently was very high in
my case because, yeah, I didn'texpect three kilos from a day
(06:56):
to another.
Basically, I was very surprised, as I said.
As I will say, I also startedto to run running last week and
I've been more careful about mydiet, but for now it doesn't
seem to be working well.
It didn't seem to be to workuntil, let say, a couple of days
(07:17):
ago, but actually now I seesome improvement, but it's funny
.
It's funny because I wasthinner when I used to play
video games regularly on thecouch a couple of months ago.
Of course I'll be back, I'm notworried.
It's just I know it, since in awhile it's beach time, you know
, but it is what it is.
More importantly, what is thepoint here?
(07:39):
This shows that the mind, thebody, are more connected than
you might think.
Okay, now let's talk about thefive greatest challenges in
dealing with mental healthissues.
First of all, we have a stigmaif you have a mental issues, a
mental condition and anythingthat can impact your, uh, your
(08:05):
mind, right?
So I'm not, I'm not eventalking about something, uh,
only big.
When I talk about mental issue,I'm talking about your mental
health environment, right?
For example, in my case, I havea big migraña, but we're going
to talk about that in a while.
Anyway, if you have a mentalcondition, let's call it a
(08:27):
mental condition, even if itlooks big.
But it's not what I meant.
It's not what I mean.
I mean more than a mentalhealth environment, right, your
mental condition in a healthyway.
But anyway, let's say that makesit difficult to achieve your
dreams or your goals.
(08:48):
It's natural to feel the needto hide from others, right?
Because there is this stigmathat we want to be perfect and
that we don't have problems.
The truth is that the more youtalk about your feelings, the
better you will feel, and whenyou feel better, you are more
willing to focus on other things, like, as I said before,
(09:11):
achieving your goals.
All right.
Then we have the second one isthe access to resources.
It is so difficult, sodifficult to find the right
resources for managing any kindof mental issue.
Dealing with physical problemsis already challenging these
(09:32):
days, and it often feels likedoctors have gotten their
degrees with the help of chargeof PT, so especially here in the
Netherlands, anyway.
So imagine how complicated itcan be when it comes to mental
conditions that prevent you fromreaching your goals.
(09:53):
Okay, you really need to doyour research.
In this case, you really needto do your research.
In this case, it could involveinsurance, a proper doctor or
herbal treatments or supportgroups.
You know, it depends, of course, which kind of mental issue you
(10:13):
have right now.
You have to find the strengthto make your research, of course
, actually to make your researcha priority.
And let me give you anotherexample.
As I will say to you before,I've suffered from migraines
since I was a child.
It is funny because I used tothink that, you know, having a
weekly headache, or sometimes anintense daily headache,
(10:36):
especially during my bad days,was normal.
But my fiancé pointed out thatit's not normal at all.
And in the last months my workhas been very intense, between
podcasting and everything else,and it really affected my
ability to stay healthy, myability to record.
(10:58):
I had intense migraines.
Even I delivered my weeklyepisodes at the end.
It was becoming reallychallenging.
I'm not a big fan of medicationand I was getting tired of
taking paracetamol and ibuprofenand especially scare of taking
(11:19):
paracetamol and ibuprofen andespecially Scare.
So I found a good herbal curefrom iHerbcom I don't know if
you know the website CalledMigrais and it has made such a
difference for me.
Of course it's not miraculous.
I mean, if you are reallystressed or exhausted, you can
(11:41):
still get the days, you know,but improvement has been huge.
So if you are dealing with amental issue or physical issue
that leads to mental discomfort,please make your research a
priority.
Okay, number three we're talkingabout, uh, inertia.
(12:06):
So inertia is the tendency okay, just in case you, you, you got
loose guys.
I'm talking about the fivegreatest challenges in dealing
with mental health issues.
Right, since every topic can bequite big.
So inertia.
Inertia is the tendency tocontinue with your life as if
nothing happened.
Okay, even when you know youshould take action.
(12:28):
Here is another example A fewmonths ago I'm not even sure how
many months, which is alreadybad, if I don't remember.
Anyway, it was before myvacation in Cabo Verde in March,
very, very, very bad.
So, anyway, I experienced aproblem with my knees after
(12:48):
carrying some weights on thestairs and now I hear a clicking
sound in both knees, especiallyin the left one.
Also, now is it?
No, now it looks like it's okay, especially when I do bicycling
and stirs, they knock.
The sound is weird and I don'tfeel any pain, but it's weird.
(13:13):
I don't feel any pain, but it'sweird, I don't like it.
But I didn't take anyphysiotherapy session and this
is very, very bad, and I worrythat this could lead to some
issue in the future which mayalso impact my mental well-being
, which also, of course, isgoing to impact the way I
(13:35):
deliver my job here with myepisodes right.
So people don't often talkabout this which also, of course
, is going to impact the way Ideliver my job here with my
episodes all right.
So people don't often talkabout this, but I want to
highlight that physicalconditions not only can affect
your mental health, but it canalso affect your overall being
(13:58):
all right, and also, if someoneis not mentally strong, it can
result in negative feedback ontheir body, potentially leading
to self-harm.
So it can be a disaster.
It can create a brutal cyclethat aggravates over time, you
(14:19):
know.
So what starts with a simpleinertia can turn into a painful
cycle that's very difficult togo out.
So it is important to addressthese issues now rather than
later, and this should be anadvice also in my case, because
I really need to call with thedoctor and make them advise some
(14:44):
physiotherapist for me.
Number four lack of knowledge.
How many times have I foundmyself trying to understand
things about my overall being,but I don't know how or whom to
talk for the right information?
How many times?
A lot of times, a lot of times,well, a lot of times in the
past, more or less in thepresent, I have to say, guys, we
(15:06):
are fortunate to live in an erarich with technology, with
internet.
We are surrounded by people whohave the right resources, and
we can see these people onYouTube.
You know also Instagram.
It's not that I really likeInstagram, but yeah, you know,
if you train the algorithm in agood way, you can see good
(15:29):
things as well.
And we can even get help fromAI.
And while I don't rely entirelyon AI, I find useful,
especially when I use Grammarlyto assist me with my writing for
my podcast.
You know, ai has become animportant part of my life,
helping me share my message morecorrectly to you, since it's
(15:52):
included in Grammarly as well.
And, however, what is the pointhere?
I can make mistakes, and whenit comes to discussions about
mental health conditions.
It's crucial not to rely solelyon a learning machine.
Trust me, you don't want todepend solely on AI in these
situations, okay.
However, it can serve as a goodstarting point to search the
(16:16):
right people for you, okay.
So the point is, we have thesetools.
We have so many good toolsavailable to us right now, so
let's use them.
And number five get help foryour mental health.
This kind of connect to numberfour, I mean with the right
resources.
Support, education.
(16:37):
You know it is more thanpossible in this era.
Now let's talk about thestrategies and the practices
that can help heal the mind,such as therapy, mindfulness and
nutrition.
First one, therapy.
We talk already about it, right, and of course, I'm not an
expert, and especially when wetalk about therapy, we always
(16:58):
have to be careful.
So I'm gonna be short.
In this case, the importance ofchoosing the right support and
or finding the right doctor mustbe something on the top for
sure.
And if you're not sure aboutwho can guide you, a good
starting point can be AI.
(17:19):
You know Google, internet ingeneral, and, however, it's
important to remember that thesesources can make mistakes, so
we shouldn't rely on thementirely, but at the same time.
As I said, they can be a goodstarting point, all right to
look for the right people.
(17:42):
And second, we have mindfulnessmeditation, mindfulness
meditation.
So mindfulness meditationinvolves paying attention to the
present moment, withoutjudgment okay, using techniques
like breathing exercise andguided image to reduce stress.
And what are the benefits?
The benefits are thatmeditation can help relieve
various issues such as stress,anxiety, pain, depression,
(18:06):
insomnia, high blood pressure,and it can also improve your
focus, sleep quality, diabetescontrol.
So engage in mindfulness dailyfor five minutes.
Even only focus on your breath.
You can use apps like Fitbit orvideos to help guide you to
(18:27):
relax and embrace the present.
So only you know to be focusedon your breath for five minutes.
It is gonna be like verypowerful for you.
About the nutrition this is verynice.
When I studied the episode andyou know a few articles
(18:50):
mentioned the nutrition I waslike, yeah, makes sense.
So there is a two-wayconnection between nutrition and
mental well-being.
So our diet impacts our mentalhealth, while our mental health
influences our eating habits andfood quality.
So let's make an example If,for example, you eat a pizza and
(19:17):
then finish your partner'sleftovers and then that's mostly
my case Well, now I try to notdo so much, but it was often my
case because, first, I like toeat and, second, my family
taught me to not throw awayanything and evidently I took
(19:38):
them uh too much seriously.
Uh, anyway, I will say um, youknow, you eat your pizza, you
eat, you finish your partner'sleftover and then you are going
to eat also an ice cream because, yeah, why not all while
complaining about gaining weight.
This behavior, of course, canaffect you in a negative way.
(20:03):
On the other hand, if you'revery thin and believe you have
gained weight, when the realityis that you actually have a
serious problem to eat, so yourbody might reject everything you
consume because it thinks so.
The body, uh thinks, yeah, like, okay, body and body and things
(20:27):
it's not really a propergrammar, uh, structure or
logical even, but let's say inthis way so your body thinks you
don't need extra calories, evenwhen you actually do need a
proper nutrition.
All right.
So it is crucial to eat ahealthy and balanced diet, guys.
That that's, that's the core ofthis part, and the
(20:52):
mediterranean diet is one of thebest options as well.
So my diet, and this diet,emphasizes fruits, vegetables,
fish, whole grains and healthyfats like olive oil, nuts and
seeds, so it's very powerful.
A study was conducted involvingparticipants guys with
(21:15):
significant depressive disorder,right and the group dealing
with this study has beenprovided with nutritional
consulting and assistance withmeal planning.
To stick to the Mediterraneandiet, and the results indicated
that this group experiencedsignificant improvements in
their depressive symptoms.
So it is something also provedscientifically and I find very,
(21:43):
very fascinating.
While the Mediterranean diet isbeneficial, we have other causes
, of course, like Japanese food.
You know sushi ramen.
You know sushi ramen, and todaywe ordered a pokeball, so a one
hour or some organized summerpokeball.
(22:03):
It can also be enjoyable anduseful for your mental being.
In their cuisine there is theomega-3 everywhere you know, so
it's very good.
It is an essential fat that ourbody can't produce and they
play a crucial role in mentalfunction, mood stability and
memory retention.
(22:28):
But let's say that you findyourself busy and unsure of what
to eat or how to cook.
You can also consider orderingfrom meal kit services like
HelloFresh.
I know that maybe it sounds anadvice, maybe too much out from
the box, but I tried HelloFreshfor like maybe seven or eight
(22:50):
months or something and I tellyou it has been always packaged
in the most nutritious way.
I mean, we live in an era wheremany options are available to
help you eat well, and in myopinion, you should use it.
Of course, these are my topthree, yeah, and I'm sure that
(23:11):
you can find something else foryour diet.
But what is the main messagehere?
The main message is that tosucceed in life, so to reach
your dreams, you must prioritizeboth mental and physical health
, guys, because they are deeplyinterconnected and influence
each other more than we realize.
(23:32):
I want to hear from you whatinsight from today's episode
resonated with you the most,guys.
How will you start taking careof your mental and physical
health as part of your journey?
Let me know in the comments.
And if this episode brought youvalue, share it with someone
who needs to hear it.
Okay, I love it when yousubscribe, you know that, but I
(23:55):
love it more if you share.
Of course, if you do both, Imean it would be great, but
share it, share it, share it,share it.
That's very, very important forme.
Anyway, your support not onlyhelps me, it could make a real
difference in someone else'slife For real.
Remember your mind and body areon the same team, guys.
Care of both keep showing upand trust the process.
(24:18):
Thanks for being part of thejourney to success and see you
in the next episode.
Cheers.
They did this survey, guys, in the United States, and
they discovered that 5% ofadults, 18 or older, experience
a mental illness.
Right, that is the equivalentto 43.8 million people in a year
(00:22):
.
It is a lot.
Now the study was in the UnitedStates.
Can you imagine in the world?
And this situation makes usthink how much fragile we are,
even if we do not admit it.
Hi guys, my name is Fabio fromJourney to Success, and Welcome.
Today we will introduce theconcept of healing the mind and
(00:43):
body as interconnected process.
We will discuss the commonchallenges people face regarding
mental health and its effectson physical health, highlighting
the urgency of addressing theseissues.
But before to go forward, asalways, please subscribe.
So I know this is the rightdirection to lead you guys, to
(01:05):
drive you, to guide you towardsyour journey to success.
And let's get started all right, as always.
So, to achieve your success,whatever it may be, you need to
be both mentally and physically.
It's your best.
Okay, that's it period.
(01:26):
However, before you can achievethis mental and physical
well-being, you first need tounderstand your current state
and how to improve it.
Alright, so, firstly, there isa real connection between the
mind and the body, even if wedeny it or don't believe it's
(01:46):
true, exists.
Of course exists.
We often only trust what we cansee or touch.
You know, the reality is thatexample, if you struggle with
anxiety and grief, it involvesthe nervous and endocrine
systems, meaning it physicallyaffects muscle tension and
(02:10):
bodily functions, and thisclearly shows the powerful
interconnection between the mindand the body, guys.
Okay, and a personal example Iwould like to highlight is that
in the last two weeks I gainedabout three kilos around, maybe
more, which makes no sense.
(02:30):
I mean, over the past months Ididn't do anything particularly
different.
Yes, I just stopped doing myweights and abs workouts for a
while because I was busy and Ispoiled myself with some ice
cream.
Occasionally I did eat a littlebit more than usual, but I was
(02:51):
still good, my weight was stillgood.
But somehow, you know, in thelast two weeks I experienced a
significant jump in weight, likefrom a day to another, you know
, which, for me, was insane.
So I wasn't gaining weight.
Meanwhile I was eating andenjoying my life with some ice
(03:13):
cream.
But the moment that I, you know, I decided to be a little bit
more busy with my stuff, thensomehow I I don't know I saw
this weird increase of my weight.
It was absurd, you know wasabsurd, especially considering
my weight was fine just threeweeks ago.
(03:36):
So what could be the reason forthis change?
Well, my stress levels havegrown, have grown.
I still feel like I have itunder control, but I did not
expect this increase of fat.
I have to be honest.
It's a type of stress thathelps me focus on my job and
(03:56):
podcast anyway.
So it is not the first time Iexperienced this, but it looks
like it can be activated when Itake more tasks in my life,
keeping me focused on the track.
You know, let's say a lot haschanged in the last two weeks.
I'm finally in a properconversation with my podcast
(04:19):
community because the podcast isgrowing and, of course, also
the people around me are more incontact with me and my
publication environment is alsoexpanding.
So I'm engaging with peoplemore, writing articles, trying
to improve my podcast and all ofthis learning Dutch.
(04:40):
Try to learn Dutch.
Do my nine to five job for now.
But this kind of uh, rhythmicguys tends to increase cortisol
levels.
Okay, and the hormone your bodyreleases in response to
pressure and cortisol can firstmake your body store more fat,
(05:01):
especially around your belly.
And this is what has happenedto me, even with a t-shirt, if
you look at me, I don't lookoverweight, you know, because my
chest looks good, because,anyway, I did quite good sport
in the last months.
I would say kind of, yeah, I'llfear, my abs are, let's say,
(05:23):
I'm proud of it, but my body,from the stomach down, is a
disaster.
It looks like I have a swimmingring, you know, around me it's
very, very ugly, and what else?
The second point affect insulinlevels.
So the cortisol can affect theinsulin levels, leading to
(05:44):
increased fat retention, ofcourse.
And number three, cortisol cancause water retention, which can
make you feel heavier.
This was also my luck.
This is my luck because I don'tknow what is your relationship
with water, but in my case Ireally have to count the glass
(06:08):
of water in my case, becauseotherwise I don't drink so much.
Plus, if we consider that inthe last two weeks I was, let's
say, stressed, but more like, asI said, it's a stress that I
can still control, that keep meawake, you know, but still,
(06:29):
we're talking about a smallstress, you know.
And plus, I don't drink so muchwater.
Plus, I stopped the, the, therunning.
Well, now I'm starting againand uh, yeah, of then I can see
also this increase.
But, as I said, a cortisollevel evidently was very high in
my case because, yeah, I didn'texpect three kilos from a day
(06:56):
to another.
Basically, I was very surprised, as I said.
As I will say, I also startedto to run running last week and
I've been more careful about mydiet, but for now it doesn't
seem to be working well.
It didn't seem to be to workuntil, let say, a couple of days
(07:17):
ago, but actually now I seesome improvement, but it's funny
.
It's funny because I wasthinner when I used to play
video games regularly on thecouch a couple of months ago.
Of course I'll be back, I'm notworried.
It's just I know it, since in awhile it's beach time, you know
, but it is what it is.
More importantly, what is thepoint here?
(07:39):
This shows that the mind, thebody, are more connected than
you might think.
Okay, now let's talk about thefive greatest challenges in
dealing with mental healthissues.
First of all, we have a stigmaif you have a mental issues, a
mental condition and anythingthat can impact your, uh, your
(08:05):
mind, right?
So I'm not, I'm not eventalking about something, uh,
only big.
When I talk about mental issue,I'm talking about your mental
health environment, right?
For example, in my case, I havea big migraña, but we're going
to talk about that in a while.
Anyway, if you have a mentalcondition, let's call it a
(08:27):
mental condition, even if itlooks big.
But it's not what I meant.
It's not what I mean.
I mean more than a mentalhealth environment, right, your
mental condition in a healthyway.
But anyway, let's say that makesit difficult to achieve your
dreams or your goals.
(08:48):
It's natural to feel the needto hide from others, right?
Because there is this stigmathat we want to be perfect and
that we don't have problems.
The truth is that the more youtalk about your feelings, the
better you will feel, and whenyou feel better, you are more
willing to focus on other things, like, as I said before,
(09:11):
achieving your goals.
All right.
Then we have the second one isthe access to resources.
It is so difficult, sodifficult to find the right
resources for managing any kindof mental issue.
Dealing with physical problemsis already challenging these
(09:32):
days, and it often feels likedoctors have gotten their
degrees with the help of chargeof PT, so especially here in the
Netherlands, anyway.
So imagine how complicated itcan be when it comes to mental
conditions that prevent you fromreaching your goals.
(09:53):
Okay, you really need to doyour research.
In this case, you really needto do your research.
In this case, it could involveinsurance, a proper doctor or
herbal treatments or supportgroups.
You know, it depends, of course, which kind of mental issue you
(10:13):
have right now.
You have to find the strengthto make your research, of course
, actually to make your researcha priority.
And let me give you anotherexample.
As I will say to you before,I've suffered from migraines
since I was a child.
It is funny because I used tothink that, you know, having a
weekly headache, or sometimes anintense daily headache,
(10:36):
especially during my bad days,was normal.
But my fiancé pointed out thatit's not normal at all.
And in the last months my workhas been very intense, between
podcasting and everything else,and it really affected my
ability to stay healthy, myability to record.
(10:58):
I had intense migraines.
Even I delivered my weeklyepisodes at the end.
It was becoming reallychallenging.
I'm not a big fan of medicationand I was getting tired of
taking paracetamol and ibuprofenand especially scare of taking
(11:19):
paracetamol and ibuprofen andespecially Scare.
So I found a good herbal curefrom iHerbcom I don't know if
you know the website CalledMigrais and it has made such a
difference for me.
Of course it's not miraculous.
I mean, if you are reallystressed or exhausted, you can
(11:41):
still get the days, you know,but improvement has been huge.
So if you are dealing with amental issue or physical issue
that leads to mental discomfort,please make your research a
priority.
Okay, number three we're talkingabout, uh, inertia.
(12:06):
So inertia is the tendency okay, just in case you, you, you got
loose guys.
I'm talking about the fivegreatest challenges in dealing
with mental health issues.
Right, since every topic can bequite big.
So inertia.
Inertia is the tendency tocontinue with your life as if
nothing happened.
Okay, even when you know youshould take action.
(12:28):
Here is another example A fewmonths ago I'm not even sure how
many months, which is alreadybad, if I don't remember.
Anyway, it was before myvacation in Cabo Verde in March,
very, very, very bad.
So, anyway, I experienced aproblem with my knees after
(12:48):
carrying some weights on thestairs and now I hear a clicking
sound in both knees, especiallyin the left one.
Also, now is it?
No, now it looks like it's okay, especially when I do bicycling
and stirs, they knock.
The sound is weird and I don'tfeel any pain, but it's weird.
(13:13):
I don't feel any pain, but it'sweird, I don't like it.
But I didn't take anyphysiotherapy session and this
is very, very bad, and I worrythat this could lead to some
issue in the future which mayalso impact my mental well-being
, which also, of course, isgoing to impact the way I
(13:35):
deliver my job here with myepisodes right.
So people don't often talkabout this which also, of course
, is going to impact the way Ideliver my job here with my
episodes all right.
So people don't often talkabout this, but I want to
highlight that physicalconditions not only can affect
your mental health, but it canalso affect your overall being
(13:58):
all right, and also, if someoneis not mentally strong, it can
result in negative feedback ontheir body, potentially leading
to self-harm.
So it can be a disaster.
It can create a brutal cyclethat aggravates over time, you
(14:19):
know.
So what starts with a simpleinertia can turn into a painful
cycle that's very difficult togo out.
So it is important to addressthese issues now rather than
later, and this should be anadvice also in my case, because
I really need to call with thedoctor and make them advise some
(14:44):
physiotherapist for me.
Number four lack of knowledge.
How many times have I foundmyself trying to understand
things about my overall being,but I don't know how or whom to
talk for the right information?
How many times?
A lot of times, a lot of times,well, a lot of times in the
past, more or less in thepresent, I have to say, guys, we
(15:06):
are fortunate to live in an erarich with technology, with
internet.
We are surrounded by people whohave the right resources, and
we can see these people onYouTube.
You know also Instagram.
It's not that I really likeInstagram, but yeah, you know,
if you train the algorithm in agood way, you can see good
(15:29):
things as well.
And we can even get help fromAI.
And while I don't rely entirelyon AI, I find useful,
especially when I use Grammarlyto assist me with my writing for
my podcast.
You know, ai has become animportant part of my life,
helping me share my message morecorrectly to you, since it's
(15:52):
included in Grammarly as well.
And, however, what is the pointhere?
I can make mistakes, and whenit comes to discussions about
mental health conditions.
It's crucial not to rely solelyon a learning machine.
Trust me, you don't want todepend solely on AI in these
situations, okay.
However, it can serve as a goodstarting point to search the
(16:16):
right people for you, okay.
So the point is, we have thesetools.
We have so many good toolsavailable to us right now, so
let's use them.
And number five get help foryour mental health.
This kind of connect to numberfour, I mean with the right
resources.
Support, education.
(16:37):
You know it is more thanpossible in this era.
Now let's talk about thestrategies and the practices
that can help heal the mind,such as therapy, mindfulness and
nutrition.
First one, therapy.
We talk already about it, right, and of course, I'm not an
expert, and especially when wetalk about therapy, we always
(16:58):
have to be careful.
So I'm gonna be short.
In this case, the importance ofchoosing the right support and
or finding the right doctor mustbe something on the top for
sure.
And if you're not sure aboutwho can guide you, a good
starting point can be AI.
(17:19):
You know Google, internet ingeneral, and, however, it's
important to remember that thesesources can make mistakes, so
we shouldn't rely on thementirely, but at the same time.
As I said, they can be a goodstarting point, all right to
look for the right people.
(17:42):
And second, we have mindfulnessmeditation, mindfulness
meditation.
So mindfulness meditationinvolves paying attention to the
present moment, withoutjudgment okay, using techniques
like breathing exercise andguided image to reduce stress.
And what are the benefits?
The benefits are thatmeditation can help relieve
various issues such as stress,anxiety, pain, depression,
(18:06):
insomnia, high blood pressure,and it can also improve your
focus, sleep quality, diabetescontrol.
So engage in mindfulness dailyfor five minutes.
Even only focus on your breath.
You can use apps like Fitbit orvideos to help guide you to
(18:27):
relax and embrace the present.
So only you know to be focusedon your breath for five minutes.
It is gonna be like verypowerful for you.
About the nutrition this is verynice.
When I studied the episode andyou know a few articles
(18:50):
mentioned the nutrition I waslike, yeah, makes sense.
So there is a two-wayconnection between nutrition and
mental well-being.
So our diet impacts our mentalhealth, while our mental health
influences our eating habits andfood quality.
So let's make an example If,for example, you eat a pizza and
(19:17):
then finish your partner'sleftovers and then that's mostly
my case Well, now I try to notdo so much, but it was often my
case because, first, I like toeat and, second, my family
taught me to not throw awayanything and evidently I took
(19:38):
them uh too much seriously.
Uh, anyway, I will say um, youknow, you eat your pizza, you
eat, you finish your partner'sleftover and then you are going
to eat also an ice cream because, yeah, why not all while
complaining about gaining weight.
This behavior, of course, canaffect you in a negative way.
(20:03):
On the other hand, if you'revery thin and believe you have
gained weight, when the realityis that you actually have a
serious problem to eat, so yourbody might reject everything you
consume because it thinks so.
The body, uh thinks, yeah, like, okay, body and body and things
(20:27):
it's not really a propergrammar, uh, structure or
logical even, but let's say inthis way so your body thinks you
don't need extra calories, evenwhen you actually do need a
proper nutrition.
All right.
So it is crucial to eat ahealthy and balanced diet, guys.
That that's, that's the core ofthis part, and the
(20:52):
mediterranean diet is one of thebest options as well.
So my diet, and this diet,emphasizes fruits, vegetables,
fish, whole grains and healthyfats like olive oil, nuts and
seeds, so it's very powerful.
A study was conducted involvingparticipants guys with
(21:15):
significant depressive disorder,right and the group dealing
with this study has beenprovided with nutritional
consulting and assistance withmeal planning.
To stick to the Mediterraneandiet, and the results indicated
that this group experiencedsignificant improvements in
their depressive symptoms.
So it is something also provedscientifically and I find very,
(21:43):
very fascinating.
While the Mediterranean diet isbeneficial, we have other causes
, of course, like Japanese food.
You know sushi ramen.
You know sushi ramen, and todaywe ordered a pokeball, so a one
hour or some organized summerpokeball.
(22:03):
It can also be enjoyable anduseful for your mental being.
In their cuisine there is theomega-3 everywhere you know, so
it's very good.
It is an essential fat that ourbody can't produce and they
play a crucial role in mentalfunction, mood stability and
memory retention.
(22:28):
But let's say that you findyourself busy and unsure of what
to eat or how to cook.
You can also consider orderingfrom meal kit services like
HelloFresh.
I know that maybe it sounds anadvice, maybe too much out from
the box, but I tried HelloFreshfor like maybe seven or eight
(22:50):
months or something and I tellyou it has been always packaged
in the most nutritious way.
I mean, we live in an era wheremany options are available to
help you eat well, and in myopinion, you should use it.
Of course, these are my topthree, yeah, and I'm sure that
(23:11):
you can find something else foryour diet.
But what is the main messagehere?
The main message is that tosucceed in life, so to reach
your dreams, you must prioritizeboth mental and physical health
, guys, because they are deeplyinterconnected and influence
each other more than we realize.
(23:32):
I want to hear from you whatinsight from today's episode
resonated with you the most,guys.
How will you start taking careof your mental and physical
health as part of your journey?
Let me know in the comments.
And if this episode brought youvalue, share it with someone
who needs to hear it.
Okay, I love it when yousubscribe, you know that, but I
(23:55):
love it more if you share.
Of course, if you do both, Imean it would be great, but
share it, share it, share it,share it.
That's very, very important forme.
Anyway, your support not onlyhelps me, it could make a real
difference in someone else'slife For real.
Remember your mind and body areon the same team, guys.
Care of both keep showing upand trust the process.
(24:18):
Thanks for being part of thejourney to success and see you
in the next episode.
Cheers.
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