October 30, 2025 • 32 mins
When your thoughts won’t slow down and your chest feels tight, the fastest way out might be through your feet. Jessica sits down with Parker for a candid, practical conversation about how movement changes mood, why neuroplasticity makes lasting change possible, and the small, repeatable actions that pull you out of a spiral when motivation is low.
We dig into the research in plain English: exercise is linked to fewer poor mental health days, aerobic movement boosts brain-derived neurotrophic factor (BDNF), and endorphins actually shift how stress feels in your body. Then we map science to real life. From “touching grass” after a day stuck in bed to taking non-negotiable work breaks, from pushing a stroller at dusk to a seven-minute guided meditation in an infrared sauna, the tools are simple and doable. We also explore cold plunges and heat as stress-training, breathwork that calms the nervous system, and micro-commitments that keep you moving when an hour-long workout feels impossible.
Modern life keeps us overstimulated and on demand. Nature cuts through that noise. Parker shares why hunting and fly fishing restore attention, while Jessica talks about dancing while vacuuming, garage-gym routines, and protecting your media diet when you’re vulnerable. We offer a quick “time test” for anxiety, "will this matter in a month?", and a reminder that self-compassion is a skill, not a slogan. The goal isn’t perfection; it’s traction. Ten minutes of movement can open a window for better thoughts, better choices, and real hope.
If this conversation helps, pass it on. Subscribe, leave a review, and share your favorite no-cost mood lifter in the comments. What small move changes your day?
If you are in a crisis or feel unsafe, call or text 988 or dial 911 for immediate support. There are people out there who will listen and can help.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
SPEAKER_01 (00:01):
Hi, I'm Jessica G, and this is the Justin Time
Podcast.
If you're struggling today, Iwant you to know this podcast is
here for you, but it's not asubstitute for professional
health.
If you're in a crisis or feelunsafe, please call or text 988
or dial 911 for immediatesupport.
There are people out there whowill listen and can help.
On this show, I'll be sharingpersonal experiences, mindset
(00:22):
shifts, talking with keyexperts, and sharing real tools
that help me go from barelysurviving to thriving.
This is not about quick fixes orone size fits all advice.
It's raw, it's honest, it's whatworked for me and what I believe
can help others too.
Let's walk together fromdarkness to hope.
(00:45):
Hello, hello.
This is Jessica with Justin Timeto Save a Life podcast.
Thank you so much for followingus and um listening to us.
So today, actually, I had aguest um that had to cancel just
due to an emergency.
So we're improvising, adapting,and figuring the situation out.
I have Parker with me today.
He actually works at the podcaststudio.
(01:08):
Um, so we are going to talkabout exercise, neuroplasticity,
ways to deal with depression, orways to move stuck energy.
Um, one of the things I wantedto go over a couple key
statistics today.
Um, it says that people whoexercise report 40% fewer poor
(01:30):
mental health days compared tonon-exercisers.
Uh another um research uh quotesays a review of 1200 studies
found that 89% showed exerciseimproves mental health.
Uh exercise consistently reducessymptoms of depression and
anxiety across multiple agegroups.
(01:52):
Endorphins are released duringmovement, and natural chemicals
will boost mood, ease pain, andreduce stress.
Uh, the other thing is aerobicexercises boost um BDNF, which
is brain-derived neurotrophicfactor.
So when we talk aboutneuroplasticity and movement,
um, this supports neuron growthand repair.
(02:14):
So exercise increasesneuroplasticity.
It helps the brain rewire itselfand adapt to new healthier
patterns.
And one of the things on theshow is rewiring the brain, uh,
is you know what we really liketo talk about because that is
what worked for me.
Um and the reason why I want totrump about exercise today is
because for me, um, andeveryone's different.
(02:38):
Um, whenever I'm feeling stuck,like emotional, mental, or just
like overloaded or overwhelmedwith everything that's going on,
um, not even including likeanxiety or depression, just like
everyday life.
So when we talk about suicideprevention, we're really talking
about mental health and how tohow what are the ways in which
(02:59):
um things that we can do to keepup our mental health and and and
keep it at bay and keep it oncheck.
And for me, exercising is likeone of the number one things.
It's just like being able tomove my body and like removing
that stuck energy.
And then, you know, doing myresearch today, I didn't even
know this is news to me, guys,um, that neuroplasticity, um,
(03:23):
that exercise actually helpsneuroplasticity and it makes
sense because you're creatingnew healthy habits.
Um, so for me, I have a personaltrainer in the morning.
If you're a person that, youknow, feels stuck.
I would suggest that you get outthere, even move like 20 steps,
or say, I'm gonna do fiveminutes of breathing exercises
or yoga or just do something toget your body moving.
(03:47):
And sometimes that helps thebrain kind of catch up, right?
SPEAKER_00 (03:50):
Yeah, I actually was and I mentioned to you because
you'd reached out to me whileyou were still on your trip, and
I was like, I'm actually downsick.
Um and ended up spending about24-ish hours in bed and just
being stuck in bed.
I was just like, I'm so tired ofbeing in this room.
Yeah.
That I just literally one night,I mean, it was probably 10
o'clock at night.
I had just woken up fromsleeping on and off that day,
(04:13):
and I just walked outside.
My wife's like, What are youdoing?
And I was like, I literally justneed to touch grass, not to be
like the you know, the sayinggrounding.
I just need to like touch grassand be outside and like breathe
fresh air.
And so I think it's elements tothe when are you born?
SPEAKER_01 (04:27):
When's your birthday?
SPEAKER_00 (04:28):
Uh, December of 1990.
SPEAKER_01 (04:30):
Okay, I'm April, so I know that's like an Aries
thing.
SPEAKER_00 (04:33):
Yeah, I don't know.
SPEAKER_01 (04:34):
Wait, what is it Sagittarius?
What's your son?
SPEAKER_00 (04:38):
I haven't I haven't checked into it too much.
Um but yeah, it's I think it'sjust it's in general, just
getting out something is sogood.
I mean, that's what peoplealways say like just take a you
know work break and we do ithere all the time.
Like if I'm either been instaring at my computer for five,
you know, hours or a couplehours, it's like just go outside
(04:58):
and walk a lap around thebuilding and then come back and
sit back down.
SPEAKER_01 (05:01):
Yeah, you know, um, I was thinking about that in the
way I run my business.
So I usually don't want thegirls at the salon working like
more than six-hour shiftswithout taking a break.
Like if you work an eight-hourshift, great, but take two
15-minute breaks minimum.
SPEAKER_02 (05:13):
Yeah.
SPEAKER_01 (05:14):
Um, and so sometimes um I'm like, hey, have you had
your break yet?
And they're like, no, I don'tneed one.
And I'm like, no, no, no, likego take your break.
And it's not because I want themto like clock out and not pay
them for 15 minutes.
It's because literally taking abreak from like what you're
doing kind of just sometimesjust resets you, you know.
Um, we have like a little tableand chairs out back, and um,
(05:37):
there's just like nice greenery,and the weather was so pretty
today.
And I just like took a momentbefore I came here and I stepped
out there and I I gave myself a15-minute break because it's
like I actually need to do whatI say, tell them to do.
Because I'm like, one of thegirls called me out the other
day, she's like, Have you takena break?
And I was like, I haven't eveneaten lunch.
I need to step out of thebathroom.
Yeah, I was like, You're right,you're right.
(05:59):
Which, you know, and just thathappens sometimes.
SPEAKER_00 (06:02):
And it's it's important.
I was um, you know, I've got alittle almost 20, 21 month old
today, isn't it?
SPEAKER_01 (06:09):
Congratulations.
SPEAKER_00 (06:10):
Um, and you know, it's you're at work all day from
eight to five, and then you gohome, and you know, even though
you're not at work, still beingon alert with him all the time.
I mean, yes, you know,especially at his age, he's
running around, he's jumping,he's doing all this crazy stuff,
and so it's actually more alertthan when he was a baby because
you're like trying to let themevery second.
Exactly.
(06:30):
So it's not really until thatlike seven.
It's easier when they can'tcrawl, right?
Oh, absolutely.
Yeah.
When they're when they're like,when I can put you on the couch
and you're not gonna move, it'sgreat.
Now it's like you do put him onthe couch and then you turn
around, then it's like, where dowhere do you go?
Like, hey, where are you?
And then all of a sudden he's ina bedroom somewhere, and you're
like, How did you get backthere?
So uh, but it's not until hegoes down that you kind of can
(06:51):
get that like, okay, like I canunwind and I can racks.
And that's usually like my wifewill take turns, like as soon as
he goes down, like, hey, I'mgonna go take the dog for a
walk, or I'm gonna go for a run,or I'm gonna work out, or do
whatever.
Because yeah, even though you'reexhausted at the end of the day,
like getting that blood pumpingand your heart rate up starts
firing new and it makes you feelmore energized.
(07:12):
Yes.
That's I hate waking up superearly, um, unless it's like to
hunt or go fishing.
Um, but to work out, it's likewhenever I do, that alarm goes
off and you're just like, Ireally don't want to get up.
But the second that you do andthen you get done, it's like the
mornings that I do that and thencome to work, I'm like, oh, I
feel great so much better.
SPEAKER_01 (07:29):
Yeah.
Metabolism's right.
And it's a habit too, you knowwhat I mean?
Um, when those endorphins arereleased over time, after just
like a week or so, like nobodyever regrets a workout or going
on a walk or moving their body.
And, you know, if you'relistening to this today and you
you need a mood lifter andyou're just feeling really down
and out, think about somethingthat brings you joy.
(07:51):
Like you said, you like to huntor fish, right?
SPEAKER_02 (07:53):
Yeah.
SPEAKER_01 (07:54):
So I think it's really important.
Like, I don't know, you know, inAmerica, we're always like work,
work, work, work, work.
You know, if you work hardenough, your dreams can come
true and like all of this stuff.
But sometimes we've got to slowdown to speed up.
And taking that time forourselves is so important.
You know what I mean?
That's another thing that I doin the morning, is um, I'll
(08:17):
either journal.
I love sitting in the infraredsauna and doing uh a meditation.
Like even if it's just like afive-minute meditation, um,
there's one called sittingaround the fire.
It is so good.
And it's actually like you'relistening to fire like crackle.
And it's this guy he's just liketalking and like going over, I
(08:38):
don't know, not affirmations,but just like, I don't know,
just like talking about life,and it's like super soothing.
It's seven minutes.
And like sometimes when I justneed to like slow myself down,
I'll do that.
Yeah.
So like I'll work out, I'll movemy body, I'll get it unstuck,
even if it's like stretching orfive minutes of stretching, like
try to do something like that.
Um and yeah, so it saysendorphins equal natural mood
(09:03):
lifters, exercise reduces baddays, 40% fewer bad days.
SPEAKER_00 (09:09):
Wow, 40%.
SPEAKER_01 (09:10):
That's a lot, and then neuroplasticity equals
brains can rewire with practiceand movement.
So maybe you like to dance.
For me, I have the best danceparties all by myself in my
house.
I have really weird dance moves.
Nobody's watching.
SPEAKER_02 (09:28):
Yeah.
SPEAKER_01 (09:30):
And um, except for my husband, he came home the
other day and I was like dancingand vacuuming at the same time.
He's like, Are you?
unknown (09:36):
And I was like, Yeah, what are you doing?
SPEAKER_00 (09:38):
It's my time.
We'd be able to home like early.
SPEAKER_01 (09:40):
Yeah.
And I did, I didn't hear thefront door and I was in the
garage.
So we have like a gym in ourgarage, which again, this is how
important like movement is tome.
I totally like, we don't evenpark our cars in the garage,
like it's a whole entire gym.
So we have lights set up,infrared sauna, cold plunge.
Oh my gosh.
If you can, if you can get withcold plunge, that really helps.
(10:02):
Um we did a cold plunge event uma couple years ago for just a
time.
SPEAKER_00 (10:07):
Nice in the winter time.
SPEAKER_01 (10:08):
Uh no, not in the winter time.
Okay.
We did it in the summeractually, and we just um had
these uh not bins, but likethese like flotation devices
like full of ice.
Nice.
Yeah.
SPEAKER_02 (10:19):
So very cool.
SPEAKER_01 (10:20):
Yeah.
Um, we had one of our clientsdonate tons of ice and we just
kept refilling it.
And uh Justin Turnus, he um doesa lot of breath work.
Um, and he actually kind ofhelped lead the cold plunge.
So it was a great turnout.
Yeah, really good turnout.
We had the um Marine Corpsthere, they were going at it.
SPEAKER_00 (10:41):
They were So you could stay the longest.
Yes.
SPEAKER_01 (10:43):
It was like they kicked the cold plunge off and
it was like, all right, fiveminutes, let's go.
SPEAKER_00 (10:48):
I've done some from football, and it is it's the if
you can get past the first like10 to 15 seconds and just settle
down, you're okay.
I mean, it still doesn't make itany better.
SPEAKER_01 (10:59):
For me, it's like a minute.
SPEAKER_00 (11:00):
Yeah, and then just don't go numb.
Yeah, if you and then and thenyou move a little bit and you're
like, oh, that was a mistake.
SPEAKER_01 (11:06):
But I have to keep my fingers and my toes out.
SPEAKER_00 (11:08):
Ah, that makes sense.
SPEAKER_01 (11:09):
Because like I don't have otherwise like great
circulation.
Yeah, it's so painful.
But yeah, now they found forwomen, like it's better if it's
not like 42 degrees.
It's better for women if it'saround 50.
Don't quote me on this, you canlook it up.
But um, because cold plunge hasbeen like a thing.
Yeah, I will say though, becauseI'm on my feet all day, I have
inflammation, I have scoliosis.
Um, whenever I'm in excruciatingpain from my job, um, because
(11:33):
I've been doing hair for 20years, I will go home and I will
force myself in the cold plunge.
And I hate it, I hate it, I hateit, I hate it, but it does
reduce the inflammation.
And what happens too is it helpsum reset your nervous system and
then also tells your body, hey,I can you can do hard things.
SPEAKER_02 (11:50):
Yeah.
SPEAKER_01 (11:51):
Cause you're like, holy crap, like I can do that.
And even if you just do 20seconds or 30 seconds and then
you work your way up, or youdon't start freezing cold, then
slowly work your way up, it'sreally good.
It's really good.
Um, it helps you to like managestress in a way.
Um, but if you're I don't know,if you're already like a super
taxed, it's just one of thosethings that you have to kind of
(12:13):
like try it for yourself to seeif it's for you.
Yeah.
But it's not comfortable.
But the rush that you getafterwards, like the skin turns
red, you're flushed, and thenwhen you allow yourself to like
naturally warm up, it feels sogood.
SPEAKER_00 (12:29):
So like feel it like coming from your core through
your extremities.
It's a really cool feel.
SPEAKER_01 (12:34):
And if you get to the place where you're shaking,
like you're probably running fatat that point.
SPEAKER_00 (12:37):
Yeah, yeah, yeah.
Yeah.
One of the things, real quick, Iwanted to kind of go back on is
you mentioned um the world insuch a fast pace.
Like it's always go, go, go,ork.
And one of the things I was, Idon't remember how I was talking
with this about the other day,but there's so many little
things every day that we don'tthink about.
I mean, the things such as I canorder something from Amazon and
(12:59):
it's here like same day the nextday, maybe two days at the very
slowest.
And so I think we get, you know,same thing with Netflix and all
these things.
I know it's kind of a weirdconnection of things, but we're
so used to having everything ondemand.
Oh my gosh, it's always beingable to stimulate our brains,
like no matter what, all thetime.
And so you mentioned likehunting and fishing.
That's probably the reason thatI love doing that so much, is
(13:20):
because getting out in thenature, it's just like it's
disconnecting.
Exactly.
If I'm hunting and I'm sittingin a tree standing, you're not
on your phone.
Nope.
I'm not able to do anything.
I'm stuck, I'm sitting here, Ican't really move.
I may be sitting here for fourhours, and like there's no other
times really to do that.
And it forces you to like reallyslow down.
Um, that's the same thing withfishing.
Like, I I love fly fishing, andpeople that don't know what fly
(13:42):
fishing is you look it up, oryou probably have heard of it,
you know, it's very what I liketo call very much kind of an art
form, uh, without sounding likeone of those fishing guys.
But what I like about it is thatI'm very much kind of an ADD
person.
Like I I get really bored justsitting very easily.
Like it takes a lot for me tojust sit and be consumed by
something.
I'm always like, oh, it can bedoing this or doing this.
(14:04):
Um, but fly fishing is such aslow activity that I think it
really just requires me to takea step back and enjoy it.
And then when you do that andallow yourself to kind of pull
it back, it's like, oh, now I'mnoticing like the sound of the
water and the sound of thesebirds and little things like
that.
And then you get done, and it'slike, I may not catch anything,
but yeah, I'm leaving that watergoing, oh, I feel great right
(14:26):
now.
SPEAKER_01 (14:26):
You'll be fly fishing, and I'll be going down
in the tube, fly flying aroundone of those.
SPEAKER_00 (14:32):
I get that a lot.
People will come by a big groupof like kayaks, but it's like
try to catch anything.
Yeah, but at the same time, it'sthe same type of thing.
It's people getting for me, it'soutdoors.
I'm a big human.
SPEAKER_01 (14:42):
I loved it.
I loved it.
SPEAKER_00 (14:44):
Getting in a kayak or a canoe or a tube and just
like take that time to float twohours on a body walk.
SPEAKER_01 (14:49):
And getting inspired by the landscape around you.
Like I went to Wyoming, um, sawthe Tetons, um, did some
whitewater rafting in let's see,where was it?
Montana in Wyoming, actually.
SPEAKER_02 (15:03):
Yeah.
SPEAKER_01 (15:03):
Where are we?
Yeah, yeah, yeah.
And it was just, it wasabsolutely amazing.
Um yeah, getting out of nature.
So it's like basically that'swhat we're talking about today
is like what are things that canhelp improve our mental health
um and prevent, you know,unfortunate things from
happening, right?
We we we talk a lot aboutsuicide prevention, but it's
(15:26):
really um more about, you know,protecting our mental health on
a daily basis.
And one thing that you justmentioned was we are
overstimulated by, you know, ouremails, our phones, our
Instagrams, like everything isconstantly um movies, Netflix,
all of that.
So when you were talking aboutthat, one of the things that was
(15:46):
popping up is be very carefulwhat you consume.
Um, whether it's what you'rereading, whether it's what
you're watching, the movies thatyou're listening to.
Um, I have noticed this, this isjust me.
Um, if I watch a really dark,depressing movie, um it's not
the greatest for me.
(16:07):
Yeah.
Like if I go to sleep and I Iwake up with this super heavy
feeling already.
And I think for a long time,when I was severely depressed
and struggling with suicideideation, I would like watch
these super, super deep moviesto try to make me feel more
alive, but it actually just mademe feel more depressed, I think.
SPEAKER_02 (16:29):
Yeah.
SPEAKER_01 (16:29):
And it was like, I was kind of like addicted to
that feeling almost.
And that's where neuroplasticitycame in.
I had to like cut that feelingbecause I was like, I didn't
know any other feelings.
I didn't know it like happinessfelt like or safety or you know,
any of those other things.
And it was like, and I thinklike even as you're raising your
kids, probably you're like, whatare they listening to?
(16:50):
What do they have access to?
Right.
Even like some cartoons,commercials, like things they
call TV back in the day, used tobe called programming.
SPEAKER_02 (17:02):
Yeah, right.
SPEAKER_01 (17:03):
So if you think of programming, right?
So they're programming us andwe're buying into all of the
pharmaceuticals, we're buyinginto that new cool toy that we
want.
I remember the Barbie rollerblades, right?
Like we're programmed to likewant these things and this, and
it's just it keeps coming.
So it's like you have to have aparent in the household that
(17:26):
says, Hold on, I want what,want, what, what, what, but what
do I actually need?
You know what I mean?
And like I think um gettingoutside and going fishing with
your dad, hunting, my dad was anavid um hunter and fisher, fish,
fisher.
Fisher left a fit, fisherman,yeah.
Um, but he loved to build thingsand all that.
(17:49):
So I kind of got the best ofboth worlds, and I actually
didn't, I think I grew up in theage of pagers.
SPEAKER_00 (17:55):
Oh, wow, yeah.
We're I remember him uh 34.
SPEAKER_01 (17:59):
Okay, I'm 39.
So I remember I remember thefirst flip phone.
It was like a razor phone.
SPEAKER_00 (18:04):
Oh, yeah.
Really showing my age here.
Actually, I had one before that.
It was a um, it was called a no,I had to page my mom though.
SPEAKER_01 (18:11):
Oh, wow.
I was at school.
Yeah.
SPEAKER_00 (18:12):
Nice, yeah.
SPEAKER_01 (18:13):
Partly because I think they just didn't want to
give me a phone.
Yeah.
But if you think about it,phones were safer back then than
they were at all because now youhave the whole internet.
SPEAKER_00 (18:21):
Everything's in, yeah.
I mean, back whenever I firstgot my phone, it was called an
audio vox.
I don't know if that was likesilver and blue, and it was a
flip like that, and the onlygame it had was Snake.
And like it was I could call orI could T9 text, which like the
big one?
Oh, yeah.
And it just had Snake, where theall you could do is just this
the whole time.
And that was it.
That's how you did.
And now it's like I can watchmovies and I can-I mean, I can
(18:44):
literally you can live yourentire life just with this, like
a room, if you really wanted to.
Yeah, entertainment to work andconnectedness and everything.
SPEAKER_01 (18:52):
And I think like if you think about posture, right?
What is our posture when we'reon the computer?
SPEAKER_00 (18:57):
We're saying we're working on our phones, right?
SPEAKER_01 (19:01):
This is not a happy posture.
So, you know what I mean, whenwe're sitting up straight, and
like even there has been studiesshow that like the way that you
carry yourself, the way that youwalk, posture is very important.
Not only how your postures, buthow you posture yourself in life
as well.
SPEAKER_02 (19:16):
Yeah.
SPEAKER_01 (19:17):
Um, so so yeah, I think it's really important um
to watch the things that we'reconsuming um and making sure
because we may be in avulnerable place depending on
wherever you're at, whoever'slistening to this podcast right
now, depending on where you'reat, like if you are already
feeling like dark and gloomy oryou're just not the happiest and
(19:38):
your mood kind of sucks.
Watching a scary movie or like asad movie is not the way to do
it.
So maybe, you know, make achange, do something different
to help break that cycle when itcomes back to neuroplasticity,
is go out and force yourself togo on a walk.
SPEAKER_02 (19:54):
Yeah.
SPEAKER_01 (19:55):
Um, or dance in your room, put your favorite song on,
music, move just whatever it is,move your body and see how you
feel.
SPEAKER_00 (20:04):
Yeah, try something, even if you've not, it's not
something you're familiar withdoing.
Yeah, like just go fall.
SPEAKER_01 (20:10):
Try it for the first go go to a football court and
try to jump in, right?
Or I don't know, ride your bike.
When's the last time you rode abike?
SPEAKER_00 (20:17):
Yeah, me personally?
Yeah.
I got in an accident when I was12 and I went like 15 years
without riding a bike.
Shockingly enough.
Okay.
And then I remember that.
No, you're all good.
All good.
It wasn't anything like severe.
I just like gave me anxiety oftrying to bike again.
SPEAKER_01 (20:30):
Yeah.
SPEAKER_00 (20:31):
Um, and then I actually got one probably seven
or eight years ago now anddecided like I'm gonna try to
like I almost had to reteachmyself to ride a bike.
And so I love it now.
My little boy's got one that herides, my wife has one, I have
one, and we just kind ofcruising them in it.
But yeah, it's the same type ofthing where it's just get out
and ride your bike.
But it's easy to forget thosethings when you decide.
SPEAKER_01 (20:50):
Yeah, you know, and it's free, right?
Like, I mean, well, maybe thebike isn't, but like after you
buy the bike, yeah.
But there's a lot of things thatyou can do that don't cost money
that will make you feel better,you know, just like going on a
walk.
SPEAKER_00 (21:01):
Go to a park.
That's our one of our favoritethings to do because it is
really expensive to do things.
It's like it's a Saturday, whatare we gonna do with our little
boy?
It's like we go to that, youknow, in the aquarium or
something, but it's like, well,we're gonna spend a hundred
dollars to go do that, or wecould just go to a park and he's
gonna have a blast and we canwalk around and it's free and
it's completely free.
And you get to interact withpeople.
And kids should be playing withdirt, yes, you know, and having
(21:23):
other kids and interacting andlearning.
It's it's a it's a good element.
SPEAKER_01 (21:28):
Being outside, like you said, you're like, I just
needed my so there's groundingmats that people actually use.
Yeah, I have a grounding mat athome.
I think it's my hyperdosesomething dose.
And it's like this, it's thesecrystals that heat up, and then
you plug it into the wall and ithas a grounding, there's also
like grounding sheets, there'sall kinds of kind of grounding
(21:51):
techniques.
But the best way to do it is totake your socks off and just put
your feet on the grass and likewalk around and you ground your
body, ground your stop, and it'ssupposed to take inflammation
out and all of that.
SPEAKER_00 (22:02):
Interesting.
I'd never heard of that.
But if after doing it thatnight, I completely agree
because when I came in, I waslike, I feel better already.
Yeah.
Physically, did my body feelbetter?
Maybe, but mentally it allowedme to go, okay, well, I'm not in
this room anymore.
I'm now outside.
SPEAKER_01 (22:18):
It's funny you say that because whenever I I don't
really get sick, but if I dostart feeling like a cold or
sickness or this and that, Iwill literally throw myself in
the sauna, drink a ton of water,you sweat it up, load up on
vitamin C, and then I'll get onmy treadmill or my um
stairmaster.
Yeah.
And I will just sweat it out.
And usually like my doctor'slike, what are you doing?
Don't do that.
(22:39):
You need to rest.
You need to rest.
But for me, I have to like pushjunk out.
And that's what I found worksfor me.
Now, if you're really, really,really, really sick, then I
don't need that.
Don't take my advice, anymedical advice from me
whatsoever.
I am not the expert.
I'm just saying like what I liketo do for me.
SPEAKER_02 (22:56):
Yeah.
SPEAKER_01 (22:56):
Let me let me be clear on that.
Um, okay, let's see here.
Here is some notes that I have.
Okay, I want to zoom in on howmovement and brain change work
together.
Um, I think we already went overthat.
When I get stuck emotionally,mentally, and physically, I feel
trapped.
We went over that.
Um, but when I push my body justa little, walking, lifting,
(23:19):
stretching, I feel thoseendorphins kick in.
So when you feel energy trapped,like anxiety swirling in your
chest or tension in your limbs,movement becomes a tool.
You're not just burningcalories, you're shifting that
energy, opening pathways in yourbody and mind.
And with that shift comes newpossibilities.
So we're talking about making adifference, making changes, and
(23:40):
you just never know how you'regonna feel afterwards and what's
that, what that's going to leadto.
You may walk out your front doorand go on a walk and meet the
love of your life, you know?
And I think it's just like alsobeing open to all kinds of
possibilities.
If we're feeling like so downand like closed off from the
world, we're cutting ourselvesoff from possibility.
(24:01):
And possibility gives us hope.
And hope is what we need whenwe're really struggling with,
you know, anxiety, depression,um, just feeling down, feeling
sad about something.
Um, and so we always have toremember not to talk ourselves
out of possibility and to keepmoving forward no matter what.
(24:22):
And, you know, lean on a friend,talk to a friend, reach out,
find a Pilates studio, find someway that doesn't feel like an
insane amount of work to you,whether it's going fishing,
whether it's hiking or huntingor something maybe that you
could add into your routineevery day where you're like,
even if it's 10 minutes, likethat 10 minutes is for me, and
(24:45):
this is what's gonna help mymental health.
SPEAKER_00 (24:46):
Yeah.
SPEAKER_01 (24:46):
And then I that's what I need.
SPEAKER_00 (24:48):
Yeah.
You know, so and I think you andI talked about this a little
bit.
It was for me, I've not wouldn'tsay that I had like severe
anxiety.
And I'm just what I'm sayinghere really only worked for me
personally.
Like not everybody's different.
Yeah.
Um, but I used to exactly I usedto experience that not, I
wouldn't say a ton, but a fairamount.
I mean, which everyone doesdaily.
SPEAKER_02 (25:09):
Yeah.
SPEAKER_00 (25:10):
Um, but I had to kind of decide one day, I was
like, I'm I'm making myselfexhausted, worrying about
something I don't know theoutcome of.
SPEAKER_01 (25:20):
Oh, yeah.
You were talking about anxietythat you had.
That's right.
Yeah.
SPEAKER_00 (25:23):
And so for me it was like you overcame anxiety.
SPEAKER_01 (25:25):
Exactly.
That's right.
SPEAKER_00 (25:26):
Okay.
So for me it was, you know, putit into it's always about trying
to find the perspective of it.
You know, there are some thingsin life that it's like this is a
major impact on my life and theoutcome, and there's no other
way around that.
Yeah.
Um, but there's certain thingslike on a daily basis, that's am
I gonna remember and so whatworks for me is I said, am I
gonna remember this in an hourfrom now?
If I am, okay, but am I gonnaremember it tomorrow?
(25:49):
Maybe.
Am I gonna remember it in amonth?
Probably not.
Then why?
You know, if you're willing tofor, you know, if you are
thinking about something thatyou know you're not gonna
remember a month from now, yeah,like don't allow it to consume
you in that moment.
SPEAKER_01 (26:03):
Don't worry about it.
SPEAKER_00 (26:04):
It's it's you know it's in the near future, it's
not gonna be a problem.
Yeah, it's not gonna be as bigof a deal.
Worry about something else.
Exactly right.
Yeah, shift your mind and focusinto something else.
But it's it's really easy to sitthere and just overthink on it
and go, Well, and you can spiralover one little thing.
SPEAKER_01 (26:21):
I do that all the time because I'm did you mention
your ADD or ADD?
Yes, I did, yeah, yeah, yeah.
SPEAKER_00 (26:27):
Yeah.
SPEAKER_01 (26:27):
I am too.
SPEAKER_00 (26:28):
Yeah, it's bad.
SPEAKER_01 (26:29):
So for us, like we're we're impasse and we're
sensitive.
And so, like, if there'ssomething in our atmosphere that
isn't right or whatever, becauselike justice is like really
important.
And if something's not just,right, but it's out of our
control, I will spiral on it.
But then it's cause somethingjust happened last week and had
(26:51):
to deal with the situation.
And I was like, I found myselffor three or four days like
really thinking about it.
And then what you just saidliterally helped me because I'm
like, you know what?
Am I gonna be thinking aboutthis in literally two months?
No.
Yeah, is it has it getting no,absolutely not.
It was like something meansomebody said to me or
something.
Yeah, you know what I mean?
Yeah, and it's because like whenyou're in leadership, you're you
(27:13):
know, made out to be the villainsometimes.
Yeah, and it was like a commentthat was made, and it was like
just you'll forget about it downthe road.
Yeah, and you're just like, ohmy gosh.
But you you'll you'll sit thereand you'll spin on it, and then
you know, you'll doubt yourself.
But that's that's you know,people can do that.
But um, no, I I'm gonna applythat because it's like, am I
(27:34):
gonna be worried about this in amonth?
No, I'm not even worried aboutit a week later.
Yeah, you know what I mean?
It's like it is what it is.
SPEAKER_00 (27:39):
Yeah, and it's easy to get caught up in that moment
and like you said, just continueto spiral and go, well, what if
this, and then if this, what ifthis?
And then all of a sudden you canI feel like there's times that
I've done that and gotten so fardown a what if train that I
don't even remember what theoriginal thing is that
triggered.
Yeah.
Now I'm worried about 10 otherthings because I've been
thinking about it and I don'teven remember what the original
(28:01):
thing was that could be.
SPEAKER_01 (28:01):
And that just goes to show the validity of that
worry, anyways.
And like I will say, like, youknow, there is something you
want to be aware of thesethings, but then also um you
don't want things to causeself-harm or self-doubt, right?
I should have said self-doubtfirst and then self-harm because
(28:22):
when we doubt ourselves,sometimes we can harm ourselves.
And if you're struggling withanxiety, you're struggling with
depression, and say somebodydoes say something that's mean
to you or whatever, don't letthat spiral in your head.
Don't doubt yourself.
Like, try to find um core thingsabout yourself to like provide
(28:45):
yourself enough evidence andinformation for you not to doubt
yourself.
Because I think a lot of peoplethat do struggle with anxiety
and depression, sometimesthey're bullied.
Sometimes people say mean thingsto them.
Sometimes, like, you know, noteveryone's kind, you know.
Somebody may like flip you offwhile you're driving to work
because they think you cut themoff, but you're like, what are
you talking about?
You know?
(29:05):
And to somebody that's likestruggling with anxiety and
depression, all that, like thatcan be really hard for them.
And so I think, you know, ifyou're one of those persons that
is easily affected um or youtake things really personally,
just remember like, hey, am Igonna be worried about this a
month or two months or even ayear from now?
Yeah.
Then like let's just pull it offthe table.
And then also to remember, don'tit's it's good to be aware of
(29:28):
how you act and how you treatpeople.
But then it's another thing toum self uh doubt or doubt
yourself and then spiral intothat deep hole, right?
SPEAKER_00 (29:39):
Yeah.
So yeah, it's it's it's not aneasy thing to do.
Yeah.
I would say it took me a longtime to even get to that point
of like it's okay.
Like, I don't have to worryabout this.
And to your what you said aminute ago about the self
doubting, it's you know, nobodywants to be a quote unquote
selfish person, but there'sthere's such a thing as a
healthy, selfish, and anunhealthy selfish.
(30:00):
In my opinion.
Like seeing healthy selfish islike in my book, no one should
be, and if you do have peoplethat are, it's it's even better,
but no one should be a biggerfan of yourself than yourself.
Like if you you have to havethat allow the ability to like
love yourself.
And there's times where youdon't.
I mean, there's times that Idon't, you know, there's times
where you look at yourself andyou're like, What are you like,
why did you do that?
What are you doing?
(30:20):
I mean, it happens in everyone'slife.
SPEAKER_01 (30:22):
It's so important to have self-compassion.
That's that absolutely I work onall the time.
It's like I can be so hard onmyself, but then I'm like, Am I
hard on other people like that?
Like, no, not really.
SPEAKER_02 (30:34):
Yeah.
SPEAKER_01 (30:34):
But then I have a higher standard, but I'm like,
no, that's because I thinkyou're all are amazing and you
guys can achieve great things.
Like we can do hard things, wecan do great things.
SPEAKER_02 (30:45):
Yeah.
SPEAKER_01 (30:46):
But you're right.
I think loving yourself andhaving that self-compassion is
so important.
So I hope that we um, you know,left you guys with some tools
and tips and just sharing someof the things that we do to help
with our mental health and umkeep us feeling good if we're
(31:06):
down and keep watching thepodcast.
And I think in a few weeks we'regonna have um a couple new key
speakers.
Actually, cut all that out.
I don't want to announce it justin case I can't.
Yeah, sure.
Um, where was it at?
So okay.
Well, I think that includes thesession today.
(31:27):
Yeah.
Hold on, clean that out.
I just said that right.
I think it includes I think thisconcludes the session today.
Um, I hope everybody that'slistening out there, get out
there, move your body, dosomething you love.
Hopefully, this is just kind ofa fun, lighthearted thing for
you guys to listen to.
Hopefully, our um our littletips and things that we do for
ourselves may have impacted youor helped others.
(31:50):
And if you can, if you knowsomeone that's struggling, um
send the podcast to them.
Yeah.
SPEAKER_00 (31:55):
Have get in the comments, talk about you know,
what do you guys enjoy doingthat gets you out of that stress
and that frame of mind.
Like one of the greatest thingsabout things like this is get in
the comments and talk about itand start a thing.
Let you know.
There's probably 500 otherthings outside of what we
mentioned that you can do thatis relaxing that would help
somebody else.
SPEAKER_01 (32:14):
And if you see one of those things and you're like,
oh, that sounds cool, get outthere and try it.
And remember, Aeroplasticity isalways trying something new.
So thank you so much, you guys.
See you next time.
If you're struggling, rememberhow you think is how you feel.
If your feelings feel heavy,start by shifting the thought.
You're not stuck, your brain canchange, so can your story.
I'm Jessica G.
This is the Justin Time podcast,and I'll see you next time.
(32:37):
Until then, keep going.
Never give up.
And remember, the world isbetter with you in it, whether
you believe it or not.
To help reach others, pleaseshare this with your friends,
family, and don't forget tolike, subscribe, and donate.
Hi, I'm Jessica G, and this is the Justin Time
Podcast.
If you're struggling today, Iwant you to know this podcast is
here for you, but it's not asubstitute for professional
health.
If you're in a crisis or feelunsafe, please call or text 988
or dial 911 for immediatesupport.
There are people out there whowill listen and can help.
On this show, I'll be sharingpersonal experiences, mindset
(00:22):
shifts, talking with keyexperts, and sharing real tools
that help me go from barelysurviving to thriving.
This is not about quick fixes orone size fits all advice.
It's raw, it's honest, it's whatworked for me and what I believe
can help others too.
Let's walk together fromdarkness to hope.
(00:45):
Hello, hello.
This is Jessica with Justin Timeto Save a Life podcast.
Thank you so much for followingus and um listening to us.
So today, actually, I had aguest um that had to cancel just
due to an emergency.
So we're improvising, adapting,and figuring the situation out.
I have Parker with me today.
He actually works at the podcaststudio.
(01:08):
Um, so we are going to talkabout exercise, neuroplasticity,
ways to deal with depression, orways to move stuck energy.
Um, one of the things I wantedto go over a couple key
statistics today.
Um, it says that people whoexercise report 40% fewer poor
(01:30):
mental health days compared tonon-exercisers.
Uh another um research uh quotesays a review of 1200 studies
found that 89% showed exerciseimproves mental health.
Uh exercise consistently reducessymptoms of depression and
anxiety across multiple agegroups.
(01:52):
Endorphins are released duringmovement, and natural chemicals
will boost mood, ease pain, andreduce stress.
Uh, the other thing is aerobicexercises boost um BDNF, which
is brain-derived neurotrophicfactor.
So when we talk aboutneuroplasticity and movement,
um, this supports neuron growthand repair.
(02:14):
So exercise increasesneuroplasticity.
It helps the brain rewire itselfand adapt to new healthier
patterns.
And one of the things on theshow is rewiring the brain, uh,
is you know what we really liketo talk about because that is
what worked for me.
Um and the reason why I want totrump about exercise today is
because for me, um, andeveryone's different.
(02:38):
Um, whenever I'm feeling stuck,like emotional, mental, or just
like overloaded or overwhelmedwith everything that's going on,
um, not even including likeanxiety or depression, just like
everyday life.
So when we talk about suicideprevention, we're really talking
about mental health and how tohow what are the ways in which
(02:59):
um things that we can do to keepup our mental health and and and
keep it at bay and keep it oncheck.
And for me, exercising is likeone of the number one things.
It's just like being able tomove my body and like removing
that stuck energy.
And then, you know, doing myresearch today, I didn't even
know this is news to me, guys,um, that neuroplasticity, um,
(03:23):
that exercise actually helpsneuroplasticity and it makes
sense because you're creatingnew healthy habits.
Um, so for me, I have a personaltrainer in the morning.
If you're a person that, youknow, feels stuck.
I would suggest that you get outthere, even move like 20 steps,
or say, I'm gonna do fiveminutes of breathing exercises
or yoga or just do something toget your body moving.
(03:47):
And sometimes that helps thebrain kind of catch up, right?
SPEAKER_00 (03:50):
Yeah, I actually was and I mentioned to you because
you'd reached out to me whileyou were still on your trip, and
I was like, I'm actually downsick.
Um and ended up spending about24-ish hours in bed and just
being stuck in bed.
I was just like, I'm so tired ofbeing in this room.
Yeah.
That I just literally one night,I mean, it was probably 10
o'clock at night.
I had just woken up fromsleeping on and off that day,
(04:13):
and I just walked outside.
My wife's like, What are youdoing?
And I was like, I literally justneed to touch grass, not to be
like the you know, the sayinggrounding.
I just need to like touch grassand be outside and like breathe
fresh air.
And so I think it's elements tothe when are you born?
SPEAKER_01 (04:27):
When's your birthday?
SPEAKER_00 (04:28):
Uh, December of 1990.
SPEAKER_01 (04:30):
Okay, I'm April, so I know that's like an Aries
thing.
SPEAKER_00 (04:33):
Yeah, I don't know.
SPEAKER_01 (04:34):
Wait, what is it Sagittarius?
What's your son?
SPEAKER_00 (04:38):
I haven't I haven't checked into it too much.
Um but yeah, it's I think it'sjust it's in general, just
getting out something is sogood.
I mean, that's what peoplealways say like just take a you
know work break and we do ithere all the time.
Like if I'm either been instaring at my computer for five,
you know, hours or a couplehours, it's like just go outside
(04:58):
and walk a lap around thebuilding and then come back and
sit back down.
SPEAKER_01 (05:01):
Yeah, you know, um, I was thinking about that in the
way I run my business.
So I usually don't want thegirls at the salon working like
more than six-hour shiftswithout taking a break.
Like if you work an eight-hourshift, great, but take two
15-minute breaks minimum.
SPEAKER_02 (05:13):
Yeah.
SPEAKER_01 (05:14):
Um, and so sometimes um I'm like, hey, have you had
your break yet?
And they're like, no, I don'tneed one.
And I'm like, no, no, no, likego take your break.
And it's not because I want themto like clock out and not pay
them for 15 minutes.
It's because literally taking abreak from like what you're
doing kind of just sometimesjust resets you, you know.
Um, we have like a little tableand chairs out back, and um,
(05:37):
there's just like nice greenery,and the weather was so pretty
today.
And I just like took a momentbefore I came here and I stepped
out there and I I gave myself a15-minute break because it's
like I actually need to do whatI say, tell them to do.
Because I'm like, one of thegirls called me out the other
day, she's like, Have you takena break?
And I was like, I haven't eveneaten lunch.
I need to step out of thebathroom.
Yeah, I was like, You're right,you're right.
(05:59):
Which, you know, and just thathappens sometimes.
SPEAKER_00 (06:02):
And it's it's important.
I was um, you know, I've got alittle almost 20, 21 month old
today, isn't it?
SPEAKER_01 (06:09):
Congratulations.
SPEAKER_00 (06:10):
Um, and you know, it's you're at work all day from
eight to five, and then you gohome, and you know, even though
you're not at work, still beingon alert with him all the time.
I mean, yes, you know,especially at his age, he's
running around, he's jumping,he's doing all this crazy stuff,
and so it's actually more alertthan when he was a baby because
you're like trying to let themevery second.
Exactly.
(06:30):
So it's not really until thatlike seven.
It's easier when they can'tcrawl, right?
Oh, absolutely.
Yeah.
When they're when they're like,when I can put you on the couch
and you're not gonna move, it'sgreat.
Now it's like you do put him onthe couch and then you turn
around, then it's like, where dowhere do you go?
Like, hey, where are you?
And then all of a sudden he's ina bedroom somewhere, and you're
like, How did you get backthere?
So uh, but it's not until hegoes down that you kind of can
(06:51):
get that like, okay, like I canunwind and I can racks.
And that's usually like my wifewill take turns, like as soon as
he goes down, like, hey, I'mgonna go take the dog for a
walk, or I'm gonna go for a run,or I'm gonna work out, or do
whatever.
Because yeah, even though you'reexhausted at the end of the day,
like getting that blood pumpingand your heart rate up starts
firing new and it makes you feelmore energized.
(07:12):
Yes.
That's I hate waking up superearly, um, unless it's like to
hunt or go fishing.
Um, but to work out, it's likewhenever I do, that alarm goes
off and you're just like, Ireally don't want to get up.
But the second that you do andthen you get done, it's like the
mornings that I do that and thencome to work, I'm like, oh, I
feel great so much better.
SPEAKER_01 (07:29):
Yeah.
Metabolism's right.
And it's a habit too, you knowwhat I mean?
Um, when those endorphins arereleased over time, after just
like a week or so, like nobodyever regrets a workout or going
on a walk or moving their body.
And, you know, if you'relistening to this today and you
you need a mood lifter andyou're just feeling really down
and out, think about somethingthat brings you joy.
(07:51):
Like you said, you like to huntor fish, right?
SPEAKER_02 (07:53):
Yeah.
SPEAKER_01 (07:54):
So I think it's really important.
Like, I don't know, you know, inAmerica, we're always like work,
work, work, work, work.
You know, if you work hardenough, your dreams can come
true and like all of this stuff.
But sometimes we've got to slowdown to speed up.
And taking that time forourselves is so important.
You know what I mean?
That's another thing that I doin the morning, is um, I'll
(08:17):
either journal.
I love sitting in the infraredsauna and doing uh a meditation.
Like even if it's just like afive-minute meditation, um,
there's one called sittingaround the fire.
It is so good.
And it's actually like you'relistening to fire like crackle.
And it's this guy he's just liketalking and like going over, I
(08:38):
don't know, not affirmations,but just like, I don't know,
just like talking about life,and it's like super soothing.
It's seven minutes.
And like sometimes when I justneed to like slow myself down,
I'll do that.
Yeah.
So like I'll work out, I'll movemy body, I'll get it unstuck,
even if it's like stretching orfive minutes of stretching, like
try to do something like that.
Um and yeah, so it saysendorphins equal natural mood
(09:03):
lifters, exercise reduces baddays, 40% fewer bad days.
SPEAKER_00 (09:09):
Wow, 40%.
SPEAKER_01 (09:10):
That's a lot, and then neuroplasticity equals
brains can rewire with practiceand movement.
So maybe you like to dance.
For me, I have the best danceparties all by myself in my
house.
I have really weird dance moves.
Nobody's watching.
SPEAKER_02 (09:28):
Yeah.
SPEAKER_01 (09:30):
And um, except for my husband, he came home the
other day and I was like dancingand vacuuming at the same time.
He's like, Are you?
unknown (09:36):
And I was like, Yeah, what are you doing?
SPEAKER_00 (09:38):
It's my time.
We'd be able to home like early.
SPEAKER_01 (09:40):
Yeah.
And I did, I didn't hear thefront door and I was in the
garage.
So we have like a gym in ourgarage, which again, this is how
important like movement is tome.
I totally like, we don't evenpark our cars in the garage,
like it's a whole entire gym.
So we have lights set up,infrared sauna, cold plunge.
Oh my gosh.
If you can, if you can get withcold plunge, that really helps.
(10:02):
Um we did a cold plunge event uma couple years ago for just a
time.
SPEAKER_00 (10:07):
Nice in the winter time.
SPEAKER_01 (10:08):
Uh no, not in the winter time.
Okay.
We did it in the summeractually, and we just um had
these uh not bins, but likethese like flotation devices
like full of ice.
Nice.
Yeah.
SPEAKER_02 (10:19):
So very cool.
SPEAKER_01 (10:20):
Yeah.
Um, we had one of our clientsdonate tons of ice and we just
kept refilling it.
And uh Justin Turnus, he um doesa lot of breath work.
Um, and he actually kind ofhelped lead the cold plunge.
So it was a great turnout.
Yeah, really good turnout.
We had the um Marine Corpsthere, they were going at it.
SPEAKER_00 (10:41):
They were So you could stay the longest.
Yes.
SPEAKER_01 (10:43):
It was like they kicked the cold plunge off and
it was like, all right, fiveminutes, let's go.
SPEAKER_00 (10:48):
I've done some from football, and it is it's the if
you can get past the first like10 to 15 seconds and just settle
down, you're okay.
I mean, it still doesn't make itany better.
SPEAKER_01 (10:59):
For me, it's like a minute.
SPEAKER_00 (11:00):
Yeah, and then just don't go numb.
Yeah, if you and then and thenyou move a little bit and you're
like, oh, that was a mistake.
SPEAKER_01 (11:06):
But I have to keep my fingers and my toes out.
SPEAKER_00 (11:08):
Ah, that makes sense.
SPEAKER_01 (11:09):
Because like I don't have otherwise like great
circulation.
Yeah, it's so painful.
But yeah, now they found forwomen, like it's better if it's
not like 42 degrees.
It's better for women if it'saround 50.
Don't quote me on this, you canlook it up.
But um, because cold plunge hasbeen like a thing.
Yeah, I will say though, becauseI'm on my feet all day, I have
inflammation, I have scoliosis.
Um, whenever I'm in excruciatingpain from my job, um, because
(11:33):
I've been doing hair for 20years, I will go home and I will
force myself in the cold plunge.
And I hate it, I hate it, I hateit, I hate it, but it does
reduce the inflammation.
And what happens too is it helpsum reset your nervous system and
then also tells your body, hey,I can you can do hard things.
SPEAKER_02 (11:50):
Yeah.
SPEAKER_01 (11:51):
Cause you're like, holy crap, like I can do that.
And even if you just do 20seconds or 30 seconds and then
you work your way up, or youdon't start freezing cold, then
slowly work your way up, it'sreally good.
It's really good.
Um, it helps you to like managestress in a way.
Um, but if you're I don't know,if you're already like a super
taxed, it's just one of thosethings that you have to kind of
(12:13):
like try it for yourself to seeif it's for you.
Yeah.
But it's not comfortable.
But the rush that you getafterwards, like the skin turns
red, you're flushed, and thenwhen you allow yourself to like
naturally warm up, it feels sogood.
SPEAKER_00 (12:29):
So like feel it like coming from your core through
your extremities.
It's a really cool feel.
SPEAKER_01 (12:34):
And if you get to the place where you're shaking,
like you're probably running fatat that point.
SPEAKER_00 (12:37):
Yeah, yeah, yeah.
Yeah.
One of the things, real quick, Iwanted to kind of go back on is
you mentioned um the world insuch a fast pace.
Like it's always go, go, go,ork.
And one of the things I was, Idon't remember how I was talking
with this about the other day,but there's so many little
things every day that we don'tthink about.
I mean, the things such as I canorder something from Amazon and
(12:59):
it's here like same day the nextday, maybe two days at the very
slowest.
And so I think we get, you know,same thing with Netflix and all
these things.
I know it's kind of a weirdconnection of things, but we're
so used to having everything ondemand.
Oh my gosh, it's always beingable to stimulate our brains,
like no matter what, all thetime.
And so you mentioned likehunting and fishing.
That's probably the reason thatI love doing that so much, is
(13:20):
because getting out in thenature, it's just like it's
disconnecting.
Exactly.
If I'm hunting and I'm sittingin a tree standing, you're not
on your phone.
Nope.
I'm not able to do anything.
I'm stuck, I'm sitting here, Ican't really move.
I may be sitting here for fourhours, and like there's no other
times really to do that.
And it forces you to like reallyslow down.
Um, that's the same thing withfishing.
Like, I I love fly fishing, andpeople that don't know what fly
(13:42):
fishing is you look it up, oryou probably have heard of it,
you know, it's very what I liketo call very much kind of an art
form, uh, without sounding likeone of those fishing guys.
But what I like about it is thatI'm very much kind of an ADD
person.
Like I I get really bored justsitting very easily.
Like it takes a lot for me tojust sit and be consumed by
something.
I'm always like, oh, it can bedoing this or doing this.
(14:04):
Um, but fly fishing is such aslow activity that I think it
really just requires me to takea step back and enjoy it.
And then when you do that andallow yourself to kind of pull
it back, it's like, oh, now I'mnoticing like the sound of the
water and the sound of thesebirds and little things like
that.
And then you get done, and it'slike, I may not catch anything,
but yeah, I'm leaving that watergoing, oh, I feel great right
(14:26):
now.
SPEAKER_01 (14:26):
You'll be fly fishing, and I'll be going down
in the tube, fly flying aroundone of those.
SPEAKER_00 (14:32):
I get that a lot.
People will come by a big groupof like kayaks, but it's like
try to catch anything.
Yeah, but at the same time, it'sthe same type of thing.
It's people getting for me, it'soutdoors.
I'm a big human.
SPEAKER_01 (14:42):
I loved it.
I loved it.
SPEAKER_00 (14:44):
Getting in a kayak or a canoe or a tube and just
like take that time to float twohours on a body walk.
SPEAKER_01 (14:49):
And getting inspired by the landscape around you.
Like I went to Wyoming, um, sawthe Tetons, um, did some
whitewater rafting in let's see,where was it?
Montana in Wyoming, actually.
SPEAKER_02 (15:03):
Yeah.
SPEAKER_01 (15:03):
Where are we?
Yeah, yeah, yeah.
And it was just, it wasabsolutely amazing.
Um yeah, getting out of nature.
So it's like basically that'swhat we're talking about today
is like what are things that canhelp improve our mental health
um and prevent, you know,unfortunate things from
happening, right?
We we we talk a lot aboutsuicide prevention, but it's
(15:26):
really um more about, you know,protecting our mental health on
a daily basis.
And one thing that you justmentioned was we are
overstimulated by, you know, ouremails, our phones, our
Instagrams, like everything isconstantly um movies, Netflix,
all of that.
So when you were talking aboutthat, one of the things that was
(15:46):
popping up is be very carefulwhat you consume.
Um, whether it's what you'rereading, whether it's what
you're watching, the movies thatyou're listening to.
Um, I have noticed this, this isjust me.
Um, if I watch a really dark,depressing movie, um it's not
the greatest for me.
(16:07):
Yeah.
Like if I go to sleep and I Iwake up with this super heavy
feeling already.
And I think for a long time,when I was severely depressed
and struggling with suicideideation, I would like watch
these super, super deep moviesto try to make me feel more
alive, but it actually just mademe feel more depressed, I think.
SPEAKER_02 (16:29):
Yeah.
SPEAKER_01 (16:29):
And it was like, I was kind of like addicted to
that feeling almost.
And that's where neuroplasticitycame in.
I had to like cut that feelingbecause I was like, I didn't
know any other feelings.
I didn't know it like happinessfelt like or safety or you know,
any of those other things.
And it was like, and I thinklike even as you're raising your
kids, probably you're like, whatare they listening to?
(16:50):
What do they have access to?
Right.
Even like some cartoons,commercials, like things they
call TV back in the day, used tobe called programming.
SPEAKER_02 (17:02):
Yeah, right.
SPEAKER_01 (17:03):
So if you think of programming, right?
So they're programming us andwe're buying into all of the
pharmaceuticals, we're buyinginto that new cool toy that we
want.
I remember the Barbie rollerblades, right?
Like we're programmed to likewant these things and this, and
it's just it keeps coming.
So it's like you have to have aparent in the household that
(17:26):
says, Hold on, I want what,want, what, what, what, but what
do I actually need?
You know what I mean?
And like I think um gettingoutside and going fishing with
your dad, hunting, my dad was anavid um hunter and fisher, fish,
fisher.
Fisher left a fit, fisherman,yeah.
Um, but he loved to build thingsand all that.
(17:49):
So I kind of got the best ofboth worlds, and I actually
didn't, I think I grew up in theage of pagers.
SPEAKER_00 (17:55):
Oh, wow, yeah.
We're I remember him uh 34.
SPEAKER_01 (17:59):
Okay, I'm 39.
So I remember I remember thefirst flip phone.
It was like a razor phone.
SPEAKER_00 (18:04):
Oh, yeah.
Really showing my age here.
Actually, I had one before that.
It was a um, it was called a no,I had to page my mom though.
SPEAKER_01 (18:11):
Oh, wow.
I was at school.
Yeah.
SPEAKER_00 (18:12):
Nice, yeah.
SPEAKER_01 (18:13):
Partly because I think they just didn't want to
give me a phone.
Yeah.
But if you think about it,phones were safer back then than
they were at all because now youhave the whole internet.
SPEAKER_00 (18:21):
Everything's in, yeah.
I mean, back whenever I firstgot my phone, it was called an
audio vox.
I don't know if that was likesilver and blue, and it was a
flip like that, and the onlygame it had was Snake.
And like it was I could call orI could T9 text, which like the
big one?
Oh, yeah.
And it just had Snake, where theall you could do is just this
the whole time.
And that was it.
That's how you did.
And now it's like I can watchmovies and I can-I mean, I can
(18:44):
literally you can live yourentire life just with this, like
a room, if you really wanted to.
Yeah, entertainment to work andconnectedness and everything.
SPEAKER_01 (18:52):
And I think like if you think about posture, right?
What is our posture when we'reon the computer?
SPEAKER_00 (18:57):
We're saying we're working on our phones, right?
SPEAKER_01 (19:01):
This is not a happy posture.
So, you know what I mean, whenwe're sitting up straight, and
like even there has been studiesshow that like the way that you
carry yourself, the way that youwalk, posture is very important.
Not only how your postures, buthow you posture yourself in life
as well.
SPEAKER_02 (19:16):
Yeah.
SPEAKER_01 (19:17):
Um, so so yeah, I think it's really important um
to watch the things that we'reconsuming um and making sure
because we may be in avulnerable place depending on
wherever you're at, whoever'slistening to this podcast right
now, depending on where you'reat, like if you are already
feeling like dark and gloomy oryou're just not the happiest and
(19:38):
your mood kind of sucks.
Watching a scary movie or like asad movie is not the way to do
it.
So maybe, you know, make achange, do something different
to help break that cycle when itcomes back to neuroplasticity,
is go out and force yourself togo on a walk.
SPEAKER_02 (19:54):
Yeah.
SPEAKER_01 (19:55):
Um, or dance in your room, put your favorite song on,
music, move just whatever it is,move your body and see how you
feel.
SPEAKER_00 (20:04):
Yeah, try something, even if you've not, it's not
something you're familiar withdoing.
Yeah, like just go fall.
SPEAKER_01 (20:10):
Try it for the first go go to a football court and
try to jump in, right?
Or I don't know, ride your bike.
When's the last time you rode abike?
SPEAKER_00 (20:17):
Yeah, me personally?
Yeah.
I got in an accident when I was12 and I went like 15 years
without riding a bike.
Shockingly enough.
Okay.
And then I remember that.
No, you're all good.
All good.
It wasn't anything like severe.
I just like gave me anxiety oftrying to bike again.
SPEAKER_01 (20:30):
Yeah.
SPEAKER_00 (20:31):
Um, and then I actually got one probably seven
or eight years ago now anddecided like I'm gonna try to
like I almost had to reteachmyself to ride a bike.
And so I love it now.
My little boy's got one that herides, my wife has one, I have
one, and we just kind ofcruising them in it.
But yeah, it's the same type ofthing where it's just get out
and ride your bike.
But it's easy to forget thosethings when you decide.
SPEAKER_01 (20:50):
Yeah, you know, and it's free, right?
Like, I mean, well, maybe thebike isn't, but like after you
buy the bike, yeah.
But there's a lot of things thatyou can do that don't cost money
that will make you feel better,you know, just like going on a
walk.
SPEAKER_00 (21:01):
Go to a park.
That's our one of our favoritethings to do because it is
really expensive to do things.
It's like it's a Saturday, whatare we gonna do with our little
boy?
It's like we go to that, youknow, in the aquarium or
something, but it's like, well,we're gonna spend a hundred
dollars to go do that, or wecould just go to a park and he's
gonna have a blast and we canwalk around and it's free and
it's completely free.
And you get to interact withpeople.
And kids should be playing withdirt, yes, you know, and having
(21:23):
other kids and interacting andlearning.
It's it's a it's a good element.
SPEAKER_01 (21:28):
Being outside, like you said, you're like, I just
needed my so there's groundingmats that people actually use.
Yeah, I have a grounding mat athome.
I think it's my hyperdosesomething dose.
And it's like this, it's thesecrystals that heat up, and then
you plug it into the wall and ithas a grounding, there's also
like grounding sheets, there'sall kinds of kind of grounding
(21:51):
techniques.
But the best way to do it is totake your socks off and just put
your feet on the grass and likewalk around and you ground your
body, ground your stop, and it'ssupposed to take inflammation
out and all of that.
SPEAKER_00 (22:02):
Interesting.
I'd never heard of that.
But if after doing it thatnight, I completely agree
because when I came in, I waslike, I feel better already.
Yeah.
Physically, did my body feelbetter?
Maybe, but mentally it allowedme to go, okay, well, I'm not in
this room anymore.
I'm now outside.
SPEAKER_01 (22:18):
It's funny you say that because whenever I I don't
really get sick, but if I dostart feeling like a cold or
sickness or this and that, Iwill literally throw myself in
the sauna, drink a ton of water,you sweat it up, load up on
vitamin C, and then I'll get onmy treadmill or my um
stairmaster.
Yeah.
And I will just sweat it out.
And usually like my doctor'slike, what are you doing?
Don't do that.
(22:39):
You need to rest.
You need to rest.
But for me, I have to like pushjunk out.
And that's what I found worksfor me.
Now, if you're really, really,really, really sick, then I
don't need that.
Don't take my advice, anymedical advice from me
whatsoever.
I am not the expert.
I'm just saying like what I liketo do for me.
SPEAKER_02 (22:56):
Yeah.
SPEAKER_01 (22:56):
Let me let me be clear on that.
Um, okay, let's see here.
Here is some notes that I have.
Okay, I want to zoom in on howmovement and brain change work
together.
Um, I think we already went overthat.
When I get stuck emotionally,mentally, and physically, I feel
trapped.
We went over that.
Um, but when I push my body justa little, walking, lifting,
(23:19):
stretching, I feel thoseendorphins kick in.
So when you feel energy trapped,like anxiety swirling in your
chest or tension in your limbs,movement becomes a tool.
You're not just burningcalories, you're shifting that
energy, opening pathways in yourbody and mind.
And with that shift comes newpossibilities.
So we're talking about making adifference, making changes, and
(23:40):
you just never know how you'regonna feel afterwards and what's
that, what that's going to leadto.
You may walk out your front doorand go on a walk and meet the
love of your life, you know?
And I think it's just like alsobeing open to all kinds of
possibilities.
If we're feeling like so downand like closed off from the
world, we're cutting ourselvesoff from possibility.
(24:01):
And possibility gives us hope.
And hope is what we need whenwe're really struggling with,
you know, anxiety, depression,um, just feeling down, feeling
sad about something.
Um, and so we always have toremember not to talk ourselves
out of possibility and to keepmoving forward no matter what.
(24:22):
And, you know, lean on a friend,talk to a friend, reach out,
find a Pilates studio, find someway that doesn't feel like an
insane amount of work to you,whether it's going fishing,
whether it's hiking or huntingor something maybe that you
could add into your routineevery day where you're like,
even if it's 10 minutes, likethat 10 minutes is for me, and
(24:45):
this is what's gonna help mymental health.
SPEAKER_00 (24:46):
Yeah.
SPEAKER_01 (24:46):
And then I that's what I need.
SPEAKER_00 (24:48):
Yeah.
You know, so and I think you andI talked about this a little
bit.
It was for me, I've not wouldn'tsay that I had like severe
anxiety.
And I'm just what I'm sayinghere really only worked for me
personally.
Like not everybody's different.
Yeah.
Um, but I used to exactly I usedto experience that not, I
wouldn't say a ton, but a fairamount.
I mean, which everyone doesdaily.
SPEAKER_02 (25:09):
Yeah.
SPEAKER_00 (25:10):
Um, but I had to kind of decide one day, I was
like, I'm I'm making myselfexhausted, worrying about
something I don't know theoutcome of.
SPEAKER_01 (25:20):
Oh, yeah.
You were talking about anxietythat you had.
That's right.
Yeah.
SPEAKER_00 (25:23):
And so for me it was like you overcame anxiety.
SPEAKER_01 (25:25):
Exactly.
That's right.
SPEAKER_00 (25:26):
Okay.
So for me it was, you know, putit into it's always about trying
to find the perspective of it.
You know, there are some thingsin life that it's like this is a
major impact on my life and theoutcome, and there's no other
way around that.
Yeah.
Um, but there's certain thingslike on a daily basis, that's am
I gonna remember and so whatworks for me is I said, am I
gonna remember this in an hourfrom now?
If I am, okay, but am I gonnaremember it tomorrow?
(25:49):
Maybe.
Am I gonna remember it in amonth?
Probably not.
Then why?
You know, if you're willing tofor, you know, if you are
thinking about something thatyou know you're not gonna
remember a month from now, yeah,like don't allow it to consume
you in that moment.
SPEAKER_01 (26:03):
Don't worry about it.
SPEAKER_00 (26:04):
It's it's you know it's in the near future, it's
not gonna be a problem.
Yeah, it's not gonna be as bigof a deal.
Worry about something else.
Exactly right.
Yeah, shift your mind and focusinto something else.
But it's it's really easy to sitthere and just overthink on it
and go, Well, and you can spiralover one little thing.
SPEAKER_01 (26:21):
I do that all the time because I'm did you mention
your ADD or ADD?
Yes, I did, yeah, yeah, yeah.
SPEAKER_00 (26:27):
Yeah.
SPEAKER_01 (26:27):
I am too.
SPEAKER_00 (26:28):
Yeah, it's bad.
SPEAKER_01 (26:29):
So for us, like we're we're impasse and we're
sensitive.
And so, like, if there'ssomething in our atmosphere that
isn't right or whatever, becauselike justice is like really
important.
And if something's not just,right, but it's out of our
control, I will spiral on it.
But then it's cause somethingjust happened last week and had
(26:51):
to deal with the situation.
And I was like, I found myselffor three or four days like
really thinking about it.
And then what you just saidliterally helped me because I'm
like, you know what?
Am I gonna be thinking aboutthis in literally two months?
No.
Yeah, is it has it getting no,absolutely not.
It was like something meansomebody said to me or
something.
Yeah, you know what I mean?
Yeah, and it's because like whenyou're in leadership, you're you
(27:13):
know, made out to be the villainsometimes.
Yeah, and it was like a commentthat was made, and it was like
just you'll forget about it downthe road.
Yeah, and you're just like, ohmy gosh.
But you you'll you'll sit thereand you'll spin on it, and then
you know, you'll doubt yourself.
But that's that's you know,people can do that.
But um, no, I I'm gonna applythat because it's like, am I
(27:34):
gonna be worried about this in amonth?
No, I'm not even worried aboutit a week later.
Yeah, you know what I mean?
It's like it is what it is.
SPEAKER_00 (27:39):
Yeah, and it's easy to get caught up in that moment
and like you said, just continueto spiral and go, well, what if
this, and then if this, what ifthis?
And then all of a sudden you canI feel like there's times that
I've done that and gotten so fardown a what if train that I
don't even remember what theoriginal thing is that
triggered.
Yeah.
Now I'm worried about 10 otherthings because I've been
thinking about it and I don'teven remember what the original
(28:01):
thing was that could be.
SPEAKER_01 (28:01):
And that just goes to show the validity of that
worry, anyways.
And like I will say, like, youknow, there is something you
want to be aware of thesethings, but then also um you
don't want things to causeself-harm or self-doubt, right?
I should have said self-doubtfirst and then self-harm because
(28:22):
when we doubt ourselves,sometimes we can harm ourselves.
And if you're struggling withanxiety, you're struggling with
depression, and say somebodydoes say something that's mean
to you or whatever, don't letthat spiral in your head.
Don't doubt yourself.
Like, try to find um core thingsabout yourself to like provide
(28:45):
yourself enough evidence andinformation for you not to doubt
yourself.
Because I think a lot of peoplethat do struggle with anxiety
and depression, sometimesthey're bullied.
Sometimes people say mean thingsto them.
Sometimes, like, you know, noteveryone's kind, you know.
Somebody may like flip you offwhile you're driving to work
because they think you cut themoff, but you're like, what are
you talking about?
You know?
(29:05):
And to somebody that's likestruggling with anxiety and
depression, all that, like thatcan be really hard for them.
And so I think, you know, ifyou're one of those persons that
is easily affected um or youtake things really personally,
just remember like, hey, am Igonna be worried about this a
month or two months or even ayear from now?
Yeah.
Then like let's just pull it offthe table.
And then also to remember, don'tit's it's good to be aware of
(29:28):
how you act and how you treatpeople.
But then it's another thing toum self uh doubt or doubt
yourself and then spiral intothat deep hole, right?
SPEAKER_00 (29:39):
Yeah.
So yeah, it's it's it's not aneasy thing to do.
Yeah.
I would say it took me a longtime to even get to that point
of like it's okay.
Like, I don't have to worryabout this.
And to your what you said aminute ago about the self
doubting, it's you know, nobodywants to be a quote unquote
selfish person, but there'sthere's such a thing as a
healthy, selfish, and anunhealthy selfish.
(30:00):
In my opinion.
Like seeing healthy selfish islike in my book, no one should
be, and if you do have peoplethat are, it's it's even better,
but no one should be a biggerfan of yourself than yourself.
Like if you you have to havethat allow the ability to like
love yourself.
And there's times where youdon't.
I mean, there's times that Idon't, you know, there's times
where you look at yourself andyou're like, What are you like,
why did you do that?
What are you doing?
(30:20):
I mean, it happens in everyone'slife.
SPEAKER_01 (30:22):
It's so important to have self-compassion.
That's that absolutely I work onall the time.
It's like I can be so hard onmyself, but then I'm like, Am I
hard on other people like that?
Like, no, not really.
SPEAKER_02 (30:34):
Yeah.
SPEAKER_01 (30:34):
But then I have a higher standard, but I'm like,
no, that's because I thinkyou're all are amazing and you
guys can achieve great things.
Like we can do hard things, wecan do great things.
SPEAKER_02 (30:45):
Yeah.
SPEAKER_01 (30:46):
But you're right.
I think loving yourself andhaving that self-compassion is
so important.
So I hope that we um, you know,left you guys with some tools
and tips and just sharing someof the things that we do to help
with our mental health and umkeep us feeling good if we're
(31:06):
down and keep watching thepodcast.
And I think in a few weeks we'regonna have um a couple new key
speakers.
Actually, cut all that out.
I don't want to announce it justin case I can't.
Yeah, sure.
Um, where was it at?
So okay.
Well, I think that includes thesession today.
(31:27):
Yeah.
Hold on, clean that out.
I just said that right.
I think it includes I think thisconcludes the session today.
Um, I hope everybody that'slistening out there, get out
there, move your body, dosomething you love.
Hopefully, this is just kind ofa fun, lighthearted thing for
you guys to listen to.
Hopefully, our um our littletips and things that we do for
ourselves may have impacted youor helped others.
(31:50):
And if you can, if you knowsomeone that's struggling, um
send the podcast to them.
Yeah.
SPEAKER_00 (31:55):
Have get in the comments, talk about you know,
what do you guys enjoy doingthat gets you out of that stress
and that frame of mind.
Like one of the greatest thingsabout things like this is get in
the comments and talk about itand start a thing.
Let you know.
There's probably 500 otherthings outside of what we
mentioned that you can do thatis relaxing that would help
somebody else.
SPEAKER_01 (32:14):
And if you see one of those things and you're like,
oh, that sounds cool, get outthere and try it.
And remember, Aeroplasticity isalways trying something new.
So thank you so much, you guys.
See you next time.
If you're struggling, rememberhow you think is how you feel.
If your feelings feel heavy,start by shifting the thought.
You're not stuck, your brain canchange, so can your story.
I'm Jessica G.
This is the Justin Time podcast,and I'll see you next time.
(32:37):
Until then, keep going.
Never give up.
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