November 24, 2025 • 49 mins
Send me a text! I'd LOVE to hear your feedback on this episode!
What if the missing link in your wellness routine isn’t another supplement or protocol, but the way you listen to your inner world? In this episode, I unpack doing the inner work with practical, honest tools that help midlife feel grounded, creative, and genuinely healthy - far beyond hacks, quick fixes, and trends.
I share the turning points that moved me from chasing answers outside to building strength inside, and why presence beats perfection every time. Learn simple, transformative anchors:
- 30 minutes walking in nature without headphones
- “I feel / I choose” prompts to rewire negative beliefs
- Gratitude walks that calm a reactive nervous system
From there, I explore:
- Stream-of-consciousness journaling to hear your higher self
- Forgiveness work to release shame
- Trauma-informed approaches like EMDR for when thoughts alone won’t release emotional charge
- Energy practices—sound, breath, subtle clearing—without outsourcing your power
- Creative rituals like memory jars, seasonal practices, dance, storytelling, and writing that awaken the soul
Relationships get a deep, nuanced look, too. I discuss boundaries, renegotiating sacred contracts, and how dynamics shift when you change your side of the pattern.
Finally, I share daily micro-practices, ways to read symbols in nature, and a careful approach to retreats and plant medicine and why your higher self should set the pace.
Whether you’re interested in inner work, holistic wellness, emotional healing, mindset transformation, or longevity practices, this episode gives practical, actionable tools to help you feel alive, present, and deeply aligned.
Follow, subscribe, and share with a friend, and leave a rating to help more people discover the show. What’s the first small practice you’ll commit to this week?
Email me your questions, topics, or comments to be featured on my show - whether anonymous or not - your choice. sandy@sandyknutrition.ca.
Follow me on all of my socials - @sandyknutrition everywhere. Get in touch with Brenda Farrugia for deep, transformative energy work https://www.sobrilliant.ca/
Who am I? I went back to college, became a Registered Holistic Nutritionist, earned numerous certifications, and started this podcast just before the pandemic. I come to you not only as a practitioner and a podcaster, but as a woman who’s lived it, someone driven by passion over profit, and a genuine desire to help others heal, grow,
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Sandy Kruse (00:02):
Hi everyone, it's me, Sandy Kruse of Sandy K
Nutrition Health and LifestyleQueen.
For years now, I've beenbringing to you conversations
about wellness from incredibleguests from all over the world.
Discover a fresh take onhealthy living for midlife and
(00:25):
beyond.
One that embraces balance andreason without letting only
science dictate every aspect ofour wellness.
Join me and my guests as weexplore ways that we can age
gracefully with in-depthconversations about the thyroid,
(00:48):
about hormones, and otheralternative wellness options for
you and your family.
True Wellness nurtures ahealthy body, mind, spirit, and
soul.
And we cover all of theseessential aspects to help you
live a balanced, joyful life.
(01:11):
Be sure to follow my show, rateit, review it, and share it.
Always remember, my friends,balanced living works.
Hi everyone, welcome to Sandy KNutrition Health and Lifestyle
Queen.
(01:31):
This is going to be my secondlast episode until I take a
little break over the Christmasholidays.
I've decided that December 1stwill be my last new episode.
And then I'll resume on Januarythe 5th again.
I am working on a few projects.
(01:51):
Be sure that you're followingme on Sandy K Nutrition channels
everywhere.
I'm on Instagram, Facebook,YouTube, Rumble, Threads,
Lemonate, TikTok.
And of course, my podcast hereis available at on every
podcasting platform.
(02:12):
If it's not, let me knowbecause I'm pretty sure that
it's everywhere.
But it is Sandy K Nutrition onevery single platform.
So wherever you do socialmedia, you'll be able to find
me.
Today, my episode is all aboutdoing the work.
Okay, let me explain what thisis about.
(02:34):
Doing the work as it relates toour wellness can mean so many
different things.
And often you see people whowill just follow what all of
these health influencers aretelling you to do, whether it's
take peptides, whether it's takecertain supplements, whether
(02:54):
it's to take NAD, whether it'sto take, you know, to lift heavy
or whatever it is that a lot ofthese health influencers talk
about.
And often you will hear themregurgitate what the literature
says, what the science says, howto age better.
(03:17):
And often we hear it becomevery repetitive.
And then what you also see isyou will also see some of these
health influencers get sickthemselves, or some of them have
a hero's journey, like myself.
Most of you know I had thyroidcancer at age 41.
(03:39):
I'm now 55, going throughmenopause without a thyroid
gland, which is a whole othercategory, my friends.
But then if you jump over tothe much more spiritual esoteric
side, you'll hear people say,do the work, do the work, do the
(04:03):
work.
So then you're left going,okay, what the hell does that
mean?
Do the work.
And that's where a lot ofpeople will be like, I don't
even know what that means.
So that's what this episode isall about, my friends.
It's all about what that workis, and if you have an interest
(04:27):
in that.
So what I will say, and I'mvery strong in my opinions, is
in this, is that unless you dothe deeper work, the more
spiritual, esoteric, meditative,whatever it is, getting in
touch with what's in here, inyourself, in your soul, getting
(04:51):
in touch with your soul.
Unless you do that, you can doall the heavy weight lifting,
you can take all the peptides inthe world, you can do all the
things that all the healthinfluencers tell you to do:
intermittent fasting, red lighttherapy, you could do all of it,
(05:12):
but you ain't gonna be fullywhole.
And most of you know I am aregistered holistic nutrition
nutritionist.
I can't even say it.
I went back to college when Iwas 46 years old after having
thyroid cancer, but the yearprior to that, my five-year-old
(05:33):
daughter was diagnosed withcancer.
She's fine now.
And I believe that many of ourexperiences are meant to take us
to another level, a differentpath, whatever it is in our
(05:53):
lives.
So during that time that mydaughter was diagnosed with
cancer, I had been astay-at-home mom.
I used to work in business.
I do have a degree in Englishliterature.
I did write the EssentialThyroid Guide right behind me,
in case if you're wondering,it's all about what this gland
(06:15):
means.
It's not a clinical book.
It is a book, it's a guide,simplified guide, just to tell
you why this gland is soimportant and why you want to do
all you can to keep it, unlikemyself.
But back then, I didn't havethe tools, I didn't have the
knowledge, I didn't have theexperience.
So now, one thing that I diddabble in ever since my daughter
(06:41):
was diagnosed with cancer wasmore the like doing the work.
And it started very slowly forme.
I come from a Catholicupbringing.
However, during that time, Ididn't really find the answers
that I needed through religion.
(07:03):
And I am not shaming anyone forhaving a strong conviction in
their religious belief.
I quite frankly, I don't carewhat you believe in.
What I care about is if you'rea good person, be a good person,
be good to others, be kind.
That's all I care about.
So uh, you know, my explorationin doing the work actually
(07:25):
began with feng shui.
I was like, damn, like, is theenergy in my home bad?
Is that why, you know, we hadcancer?
Is this maybe something I needto explore?
And I actually became a studentof feng shui.
I would map my home every year.
(07:45):
I would purchase these littlecures that were feng shui cures
to keep the energy in thecertain locations, you know,
north, northeast, west,southwest, all the areas of my
home.
I still record a podcast everyyear.
I may not this year, by theway.
And you know why?
This is the first year that Istopped.
(08:09):
So remember, my daughter wasdiagnosed with cancer in 2010.
I was diagnosed with cancer in2011.
And by the way, my husbandcoded in hospital from a
bacterial pneumonia in 2012.
It was three years of some notso great things going on.
And for a while there, I waslike, oh, maybe it's all about
(08:31):
the energy.
Maybe it's the fact that I wasdoing renovations during years
where they say don't dorenovations in feng shui.
And I'm like, okay, so I wastrying to do the work.
And so this goes back so longago, my friends.
And again, I don't thinkthere's anything wrong with feng
(08:53):
shui.
I think that most of ourbeliefs in doing the work,
though, come from within us.
We need to start with what's inhere, our soul.
And so that's what I'm going totalk to you about today.
And the the reason I am goingto talk about this is because on
(09:16):
TikTok, on Instagram, you willhear extremes.
So you will hear somebody talkonly about astrology.
Well, I do look at astrologyand I do believe that when we
are born, depending on what wasgoing on in the atmosphere,
(09:39):
might have something to do withour personality traits, how we
are.
But a lot of that really boilsdown to interpretation, right?
But we can't deny the fact thatwe are affected by what is in
our atmosphere.
I mean, take a look at theenergies that have been going on
(10:01):
lately.
And my friend Brenda Farrugia,by the way, I always give her a
plug because she has equipped mewith so much empowerment that
comes from within me that Icannot have a conversation like
this without talking about her.
Go to so brilliant.ca and lookat working with her.
(10:24):
And I've recorded a fewpodcasts with her.
She has changed my life.
She is actually one of thereasons why I have brought more
power within me versus givingpower outside of me.
And that's a big takeaway thatI would love for all of you to
(10:45):
have from this conversation.
Now, back to the whole pointabout I think we would be almost
naive to believe that what goeson in our atmosphere doesn't
have an effect on us.
So with astrology, I do believethat we may have certain traits
depending on where all theplanets were when we were born.
(11:07):
I don't believe in just lookingat your sun sign.
And I also don't believe thatsomebody could have that much
power over us and our future andpredictions based on astrology
alone.
So, for example, I'm gonna goback to this whole thing.
(11:30):
I think we would be naive tobelieve that what is in our
atmosphere has no effect on us.
Take a look at one example.
One example, the Suez Canal.
There it was a few years ago.
Look it up, Suez S-U-E-Z, theSuez Canal.
There was a ship that was stuckthere, and they had to wait
(11:53):
until the full moon and thetides to rise in order for that
ship to become dislodged.
So think about that in and ofitself.
How powerful that is, that themoon, when it's full, it can
actually raise the tides allover the world.
(12:13):
So just use that one exampleand hang with me for the rest of
this.
I am going to tell you, becauseI don't believe enough people
do, I did use Chat GPT for thisconversation in order for me to
structure it in such a way thatyou'll be able to follow along
(12:36):
and get it, and then maybe getsome little nuggets and some
takeaways that you can useyourself to figure out how to do
the work with what resonatesfor you, as opposed to me
dictating what I think youshould do.
Now, it all starts, there'seight categories.
(12:59):
And yes, I use Chat GPT to helpme categorize everything
simply.
So the first one is doing innerwork, and that could be shadow
work, um, emotional healing.
We hear a lot about doing innerwork, but we don't do it
enough.
(13:19):
So what do you do?
You go to work every day.
How often do you sit in a stateduring the day without your
phone, without your email,without chatting with somebody,
without working on a project?
Probably most of you don't.
(13:39):
Right?
So it's kind of hard to do thatduring the day when you're at
work.
However, when you get home,what do you do?
You maybe deal with the kids,deal with your dog, start
dinner, right?
Then maybe you go for a walk,maybe you do something in
(14:02):
between that's for yourself, butyou're probably cleaning up
after dinner or whatever.
Then you flop on the couch,maybe you're scrolling and
you're watching your favoriteshow on Netflix, and then you
think, dang up, did I even take15 minutes for some inner
reflection?
(14:23):
Probably not.
And we live in this world wheresomebody is constantly pinging
us or there's some sort of adistraction constantly, and I'm
gonna tell you that one of thethings that I do every single
day, unless there's somethingthat comes up that I can't, is I
(14:47):
spend about 30 minutes a daywalking in nature with my dog,
with no earphones, nothingplaying, no distractions, and I
pay attention to mysurroundings.
I pay attention to the birds, Ipay attention to like whatever.
(15:10):
I am fully present.
And what happens is that in andof itself can be doing some
inner work.
Sometimes when I'm doing thatwalk, I work on negative
beliefs.
And my friend Brenda taught methis.
(15:30):
There are three phrases.
Her and I have talked aboutthis in our recordings, and it
is really, it's not woo-wooeither.
This is neuroplasticity, it'sto help rewire negative beliefs,
and it's often something thatwe don't even realize.
Um, are these negative beliefprograms running in our
(15:54):
background that can cause a lotof issues in our life?
So I'm gonna give you thosethree phrases.
And I do this whenever I feel alittle off.
So the number one thing is yougot to know how you're feeling.
And if you're constantlydistracting yourself with
something, maybe you're talkingon the phone, listening to a
podcast, I want you to listen tomy podcast, but don't do it
(16:16):
when you're going on a walk innature.
Do it while you're cookingdinner.
How about that?
So the three phrases are I feelis the number one.
So I'm going for a walk.
And let's say I had aninteraction with somebody that
made me really upset.
And I'm gonna use the thefeeling anger.
(16:38):
So I feel angry, and I feelangry because I choose to, and I
feel angry because it serves meto feel that way.
Those are the three phrases Ifeel, I choose, and I feel
because it serves me to feelthis way, and then you stop and
you reflect and you go, huh.
(16:59):
Certainly doesn't serve me tofeel angry.
Why would I possibly thinkthat's so illogical?
It doesn't serve me to feelthat way.
And I go through variousphrases, but specifically in how
I'm feeling.
So that I call my negativebelief walk.
Another walk that I might havemight be my walk, gratitude
(17:27):
walk, where I go on a gratitudewalk and I sometimes I talk out
loud.
I mean, I don't really care.
People can think I'm crazy.
They don't know if I have likea little apple airpod in my ear,
right?
So I'll sometimes go on agratitude walk where I think and
feel and and talk to myselfabout everything I'm grateful
(17:47):
for.
Sometimes I actually speak withmy guides, and that might be my
spirit guides, my angel guides,archangels, whatever you
believe in, God, the universe.
I don't care.
Have a chat with whoever youresonate with or believe in.
So those are ways that I useit.
(18:09):
So here I'm gonna give you nowwhat Chat GBT said.
This inner work can meanemotional processing.
So I just gave you a fewexamples, journaling, stream of
consciousness writing.
Oh, that's one of my things.
This is my jam.
So I will sometimes want tojournal in the morning and I go
(18:33):
through phases, and this is whatI mean.
I'm constantly changing it up,my friends.
I'm constantly doing the work,but I'm changing it up.
So sometimes I will write aprompt in my journal, and it
will simply be, and this issomething that I've been doing
for years.
What does my soul want me toknow today?
(18:53):
And then I let it fly.
Whatever it is, do not type,use your I'm a lefty, by the
way.
Um, handwrite it in a journal,and that is called stream of
consciousness writing.
Just let whatever comes top ofmind go from actually from heart
(19:16):
to pen to paper.
Try it now.
Some more emotional processingmight be release techniques,
shaking.
You see people who do that.
There are platforms based onthat movement that's big.
Crying, screaming into apillow, um, inner child work.
(19:37):
So look that up if you're notsure what that is.
Shadow work, identifyingtriggers.
This is massive, my friends,because we live in a world where
everybody seems to betriggered, especially everybody
on social media.
So when you identify your owntriggers and go, that really
(19:59):
triggered me, and you dig deeperinto that, that my friends, is
doing the work.
So typically we can say thatwhen you have a trigger, it's
because it's something that'snot fully processed in your
body.
And I don't know, I can'tanswer for you what it would
(20:19):
relate to, but if you're one ofthese people that's starting
fights or you know, on socialmedia or constantly interjecting
where people are not asking foryour opinions, like figure out
why you're doing that.
Forgive forgiveness andinterintegration.
Okay, this is big.
(20:41):
And I'll tell you why.
I have a real difficult timewith forgiving.
And I sometimes, okay, itdepends on the situation, and it
depends on if it's repetitive,but I have a hard time with
this.
This is one of the things thatI really have a hard time with.
(21:03):
Meditation on releasing theresentment and shame and guilt
is huge for doing that work.
And Brenda has taught me a fewdifferent techniques, including
the whole um, you know, negativebeliefs, because shame comes
often from these negativebeliefs that were formed and
(21:24):
could have been formed from whenyou were a young child.
So doing that kind of work isvery powerful.
And Brenda does do sessions,they're called beam therapy,
B-E-A-M.
And this is using quantumenergy, and your own higher self
is in charge.
(21:45):
So this is what I'm talkingabout.
When you give all your poweraway to this health influencer,
this tarot reader, thisastrologer, this person who's
telling you to intermittentfast, you are taking away power
that you have within you.
(22:06):
It's not to say that we can'tresearch, look at what other
people are doing and say, hmm,that resonates with me.
But the whole thing is you gotto turn inward.
And I've written about this.
There's a there's a great,great documentary.
It's not really well made, butit's called Inner Worlds, Outer
(22:29):
Worlds, where we have become soout of touch with our inner
selves and giving our power awayall over the place.
It's like we're spewing out allour energy everywhere and
going, I need this from thisperson, I need this from this
person.
We forget to look withinourselves.
So Brenda does facilitatesomething called beam therapy,
(22:54):
where it's your higher self thatclears some of these limiting
beliefs, these traumas, all ofthese things that might be
holding you down.
And I'm gonna touch on moreabout this throughout, but
you're the one who's in charge.
So most of you have heard ofReiki.
(23:16):
I, you know what?
I've somehow never reallyresonated with Reiki because I
felt like that person was incharge of me, which made me
almost uncomfortable.
And that's not to say if you'rea Reiki therapist, I'm not, you
know, I'm not putting you down.
This is me.
This is my belief system.
So more inner work can uhrelate to trauma release using
(23:43):
somatic and trauma-informedtherapy.
Um, I personally have doneEMDR.
I know that some brain doctors,like Dr.
Eamon, he has the Eamon clinicseverywhere.
He's a big fan of EMDR fortrauma.
(24:04):
So I think that you have toexplore which of these practices
make sense for you.
I did EMDR for a short periodof time this year because I
really needed to release somestuff that kept coming back in
my brain over and over and overagain.
(24:25):
So look for a practitioner,look for somebody who can help
you with this stuff because I'mnot I'm not it.
I'm not it.
I'm just giving you theoptions.
But if you need help, seeksomebody who's um definitely
someone you can trust withinthis area and who's qualified.
(24:46):
So that was inner work.
That was kind of a long one.
The second one is mind andthought transformation, and this
again is more throughmeditation and mindfulness.
I've been doing meditation,God, for so many years.
I used to use Muse, themeditation headband.
That was probably about closeto 10 years ago.
(25:06):
Um, then there's uh reframingand cognitive uh practices.
So I did do some mind therapytraining back a while ago.
I found it to be like commonsense.
So I never completed thecertification.
And then there's self-inquiry,and that goes to the journaling
(25:30):
and all of that.
It's kind of similar to thefirst one.
So the third one is energy andsubtle body work, so chakra and
energy clearing.
So that could be, you know, theReiki thing that I talked
about.
Perhaps you'd rather move intobeam therapy where it is
clearing those energies fromyou, but you're the one who's in
(25:55):
charge.
Your higher self.
By your higher self, I meanyour soul.
And as Brenda explains it, yoursoul knows where you've been,
where you're going, what you'veexperienced, all of your
traumas, all of your past lives.
Your soul knows this, andthat's why when you put your own
(26:16):
soul in charge to releasethings, it's the best thing for
you.
Trust me on that, you guys.
So then there's stuff like youknow, crystals, there's sound
therapy.
I have singing bowls, and um,you know, sometimes I'll go
through my home, I'll use mysinging bowls because sound can
(26:37):
be very powerful to clearenergy.
Then there's movement-basedenergy work.
Listen, that's the whole dance.
And this might sound a littlebit um repetitive.
There's yoga, tai chi, breathfocused.
I did a very powerful breathingexercise.
Oh god, what were they called?
(26:58):
I don't know if I can remember,but it was um that kind of, I
don't even know what it'scalled.
It's that breathing breath workwhere it's very fast and you
almost get anxious and you haveto get past that.
And I did it with one of mygood friends.
Um, she is on Instagram, uh,the energy pharmacist, Soudine.
(27:23):
Anyway, I love her, she'samazing.
I met her a few times, and I wedid this in Boston when I was
speaking, a lecturing at aconference, and all of us in the
audience were like in tears.
It was just very powerful,powerful release.
So there are some very coolthings that you can do, and you
(27:46):
have to choose what resonates.
So then there's creative andexpressive pathways, and you
know, that could be painting,writing, music, movement,
self-expression, and you know,you look at a lot of what's
going on in social media, andit's like people copying each
other or people regurgitating,you know, the science, and you
(28:09):
kind of wonder, and you're like,where's the creativity in that?
You're just copying andpasting.
And so when we do somethingthat is creative, that makes our
it just makes our soul sing,then we come alive.
So, one of the things I am uhan English graduate, English
(28:29):
literature graduate, and I loveto write.
By the way, you can follow meon Substack.
I have short explorative essayson wellness.
So it's sandycruz.substack.com.
A lot of this stuff is free.
So join me there if you like toread.
But we need to be sure that weare tapping into whatever that
(28:54):
creative aspect to have ourhigher self and our soul sing,
we got to tap into that,whatever it is, because we all
have it.
You hear some people say, Oh,I'm not creative.
Well, that's not true.
There's always going to be someaspect to us, and it's really
finding whatever that is, andtapping into that and doing it
(29:19):
because it brings your soulalive when we do it.
So storytelling, I love that.
So that's why I podcast.
I love to tell stories.
Um, I might, you know, even onInstagram, sometimes like I've
had people make fun of mebecause I might dance or I
(29:40):
might, you know, expresssomething and talk about why,
you know, thyroid standardthyroid labs don't work.
You see what I mean?
So I'm kind of mixing whatmakes my soul sing with some of
the science and some of myexperience and some of my hero's
journey.
Which is storytelling.
(30:01):
That's so powerful for mepersonally as part of my
expression.
And you know, that's why I'mgoing into six years for my
podcast, because I love to dothis.
So the other thing is, is weneed to tap into our rituals.
(30:22):
Rituals.
How?
You know, what are the thingsthat you know your mom and dad
might have done every year atChristmas?
Tap into that.
Do that yourself.
Rituals bring us a lot.
Bring bring energy and memoryand all of those things
(30:44):
together.
So one of the things that Idid, my girlfriend was over this
week, and she's like, What'sthat big jar sitting there on
your on your wall unit?
And in it are a bunch of littlepieces of paper.
And you know what they are?
(31:05):
They're memories.
They're memories for so manyyears that every once in a while
I'll pick out of one of thepapers to read it.
And it might be about how weused to do movie night as a
family.
And my daughter used to doseating arrangements and she
(31:26):
would give out, make outtickets, like she would make
tickets for everybody, and wewould watch Big Brother.
And so that was one of myfamily rituals.
And I made sure that we willnever forget it by creating this
big jar with these memories.
So I think that when we dothat, that is really, really
(31:52):
sacred.
And it's something that canreally empower us, especially
when we look back.
Okay, let's move on to the nextone: relational and karmic
work.
Okay.
So this is big.
We hear this a lot aboutboundaries and relationship
(32:13):
healing.
So most of you who follow meprobably have heard of Carolyn
Miss or Mice.
I don't know how you pronounceit, M-Y-S-S.
I've read a few of her booksand I read them when I was a
student.
Then I've read them even beforeI went back to college.
And she talks about sacredcontracts.
(32:36):
There's a reason why thesecontracts are sacred.
And often when we're watchingall the TikToks about cutting
people off and telling them, youknow, you are not supporting my
boundaries.
I don't want to move forwardwith you in this life.
I resent my parents.
(32:57):
So it kind of goes againsteverything that I talked about
in the beginning.
This is why social media can bedamaging if you give all your
power away to it.
I believe that settingboundaries are extremely
important.
And I believe in renegotiatingsacred contracts in our lives
(33:19):
versus cutting off sacredcontracts in our lives.
What do I mean by that?
So I have been married for over25 years.
It's going to be 28 years thismonth since we met.
And I believe that in amarriage or a partnership, it's
(33:47):
constantly meant to evolve andchange.
And sometimes renegotiatingthose sacred contracts in your
partnership can be really hard.
If you can see it to the otherside, that partnership can be
(34:09):
more powerful than you couldhave ever imagined.
But sometimes the work andrenegotiating those contracts
can be too hard for some.
And that's when thesepartnerships can dissolve.
That's when these friendshipscan dissolve.
Sometimes the work is too hard.
(34:31):
And so you say, I've just gotto leave.
And so that's why I don't judgeyou or anyone for that.
But I try to make it work.
And I try to negotiate thesecontracts that are sacred to me
to make them work for bothparties.
(34:53):
So that the bottom line is youwant to feel peace within in
these sacred contracts.
And you want to experience joyand support.
So there you go.
So we do need to be able toassess toxic behaviors from
(35:18):
others, but we can't make otherschange.
But what we can do is changeourselves.
And that, my friends, is one ofthe most powerful things you
can do.
When you stop laying blame oneveryone and everything around
you, your relationship witheveryone around you can change
(35:44):
and elevate to a very powerful,powerful level.
The only thing you can do is dothe work yourself.
And often what you'll see isyou'll see a cascade happen of
(36:06):
positive effects in yourrelationships around you when
you do the work.
Right?
So as opposed to trying to makeeverybody change around you,
you do the work yourself, andnaturally these changes happen
(36:27):
for the better.
So one of my biggest downfalls,and I know this about myself,
is expectations.
And I'm still working on it.
I'm certainly far from perfectin this area, but I will often
expect others to behave in a wayin which I would behave.
(36:52):
That doesn't serve me most ofthe time.
So then what happens is I gottago back and do more work on
myself in order to let thatexpectation go.
So that's just some food forthought for those of you who
(37:14):
think that you know, so many ofyour relationships around you
must dissolve in order for youto be happy and move forward in
your life.
But there's one thing that weknow, you know, we I do follow
the blue zones.
I follow a lot about longevityand health span, is we must be
(37:34):
in community with others, andwhile that community may not
always be harmonious, theharmony comes from in us not
controlling what everyone elseis doing and how everyone else
is treating you.
So this to me is one of thehardest aspects of doing the
(37:59):
work, and this is something thatI personally need to work on a
lot.
So integration practices.
So this is daily, so havingthose morning and evening
rituals.
So I used to be a big, youknow, sauna girl.
I would do infrared sauna, redlight.
That was just part of my healthritual.
(38:21):
Now I have shifted more towardsgrounding, intention setting,
um, journaling.
Not saying that red lighttherapy is not important, but
remember, this is about doingthe work more on a spiritual
internal level.
So micro practices throughoutthe day.
Three to five minutes ofmindful breathing.
(38:42):
And that could be breathinghowever you choose.
One of the standard ways, oh myGod, it was Dr.
Andrew Wheel.
I told my kids about this whenthey were little.
Four, seven, eight.
You see people doing all kindsof breath work stuff.
So, how about you start withsomething simple?
Four minutes in, seven minuteshold, eight minutes out, four,
(39:06):
seven, eight, and do that fivetimes, you know, and do that, do
that a couple times a day andsee how that breath work helps
you.
Okay.
And when you're doing that, youmight notice certain triggers,
you might notice more thingskind of come to mind because
you're not looking at yourphone, you're not looking at
(39:27):
your email, you're not talkingto a friend, you're not doing
anything during that.
So even if one takeaway fromthis podcast is doing 478, try
it.
Start there and walk every day.
So now this is the very lastcategory I'm gonna get to, and
(39:48):
this is called advanced and highvibration work.
So lucid dreaming and dreamwork.
I did record a podcast aboutdreaming, and um, I'm gonna tack
on to that.
I also recorded a podcast aboutsymbols.
So it's so interesting when youstart to pay attention to
(40:08):
symbols that repeat in yourlife.
So, for example, you mightnotice you're going for a walk,
and I'm gonna start withsymbols, and then we're gonna
get into dreaming, okay?
Because it all kind ofconnects.
Let's say you're going for awalk and you see a snake, and
you don't normally see snakes inthis area, it's not common.
(40:31):
That in and of itself might bea symbol for you to take note
of.
Now, was the snake moreaggressive?
Was the snake just kind ofslithering by?
Was the snake um, did it blockyour path?
And all these things when yousee how you felt about that
(40:54):
snake, that, my friends, is youranswer on what that symbol
means for you to you.
Now we know in general, a snakeis about shedding its skin.
Maybe that's you know, sheddingyour skin, new life, you know,
whereas somebody else might belike, oh my God, I'm terrified
(41:15):
of snakes.
And and that snake actually hadits like head up, like it was
going to attack me.
Well, that might mean somethingvery different for you.
So even though there are booksabout symbols, you can look at
the symbol in a general sense,but then see how it really
(41:36):
relays to you and your ownhigher self.
And that takes a reflection,that takes personal
interpretation, and that takeshow does my soul tap into what
that symbol might have meant.
I use nature a lot as symbols.
(41:58):
For me, coyotes they can mean acouple of different things, but
when I come across a coyote, Ineed to kind of, you know, be
more attentive to what might begoing on in my life.
When I see a cardinal, that'stypically a sign for me from
(42:18):
somebody from the other side,like my aunt, my mother-in-law.
So I wanted to say when you dodo that nature walk, and you
you're walking along and younotice these things because you
don't have airpods in your ear,and you're paying attention to
(42:40):
these symbols all around you.
It's really cool.
Let me tell you, it gives youinspiration.
And remember, I was talkingabout how feeling inspired and
creative, whatever that outletis, when you pay attention, that
that all connects, my friends.
(43:01):
So feeling inspired is very,very powerful.
So dreams, a lot of um you canreally explore the subconscious
through your dreams, and somepeople will do that right now.
I'm not really doing that.
(43:22):
I have done that in the pastwhere I've written it down, you
know, oh my god, I woke up atthree in the morning and you
know, it was a dream about thisor that, and I gotta write this
down or I'm gonna forget.
That's okay, do that, and thenmaybe in the morning when you
read it and go, Oh, wow, how doI feel in that dream?
What do I think about thatdream?
(43:44):
And it's kind of cool becausesometimes that will give you
clues into your subconscious.
So, you know, another part ofhigh bright vibration work might
be a retreat, um, you know,just for inner clarity, if you
need that sense of guidance, um,periods of silence, fasting,
(44:08):
resetting the senses.
These are all really deep work.
Um, then there's, you know,plant medicines, of course.
I've written, not written, I'verecorded a couple of podcasts
about that.
You know, sometimes plantmedicines can be helpful for
(44:30):
those people who haveexperienced extreme trauma, who
are unable to really tap in.
Make sure that you speak withsomebody who um can really guide
you and has experience in thisand training in this, because
the one thing I do know is thatsometimes it can force your
(44:51):
higher self, meaning your soul,to tap into things or bring up
things that you may not be readyto do or to bring up, I should
say.
So remember how earlier I wastalking about how when your
higher self is in control, itcan release things that it's
(45:13):
ready to release.
It knows where you've been,knows where you're going, knows
your past, knows your present,knows everything.
Your soul knows you better thananybody.
And so when you're forcing arelease through plant medicines,
sometimes it can force thingsso assertively that you know
(45:38):
your body isn't caught up tothat yet.
So I've heard stories wherepeople come back after an
ayahuasca retreat and you know,they blow up their lives, they
blow up their marriage, like youknow, just proceed with caution
in this area because youdefinitely want to have somebody
(46:00):
who's really, really trainedand experienced in this area.
So that, my friends, was myepisode on doing the work.
I hope that was helpful.
I hope that during this holidayseason you'll be able to take
some quiet time for reflectionso that you can do the work.
(46:24):
But what I can say is startwith whatever resonates.
And yeah, I mean, I've beendoing it for a very long time.
I seem to get connected withpeople like Brenda who help me
really progress to the nextlevel.
I don't think that our doingthe work ever stops.
(46:47):
You don't reach this peak andthen go, okay, I'm done.
You don't.
You have to do the workforever.
And it's always evolving andalways changing.
But when you can tap into yoursoul, your higher self, it can
be very powerful as not only amanifester.
You know, you hear aboutmanifesting all the time, but
(47:08):
just to help you on your soul'spath while you're here on earth.
So do me a favor, make surethat you hit follow and
subscribe wherever you arelistening to this podcast and
share it with a friend becausewe all want to age better
(47:29):
together, but we need to exploreeverything outside of, you
know, just the regular stufflike lifting weights and taking
supplements.
And, you know, while all thosethings are important, we got to
explore our inner landscape aswell.
Be sure that if you arelistening on Apple or Spotify
(47:50):
and this podcast really, reallyhelped you, please provide me
with a rating.
So five star and a few kindwords, just some words, just so
that other people can find meand amongst this massive you
know world of podcasting.
So I'm grateful for you.
(48:10):
I thank you.
And if you want to get intouch, if you want to be part of
my podcast, send me an email,sandy at sandyknutrition.ca.
Also, if you are interested inpartnering from a business
standpoint, get in touch.
Thanks, guys.
Have a great week.
I hope you enjoyed thisepisode.
(48:34):
Be sure to share it withsomeone you know might benefit.
And always remember when yourate, review, subscribe, you
help to support my content andhelp me to keep going and bring
these conversations to you eachand every week.
(48:55):
Join me next week for a newtopic, new guest, new excited
conversation.
Help you live your fast life.
Hi everyone, it's me, Sandy Kruse of Sandy K
Nutrition Health and LifestyleQueen.
For years now, I've beenbringing to you conversations
about wellness from incredibleguests from all over the world.
Discover a fresh take onhealthy living for midlife and
(00:25):
beyond.
One that embraces balance andreason without letting only
science dictate every aspect ofour wellness.
Join me and my guests as weexplore ways that we can age
gracefully with in-depthconversations about the thyroid,
(00:48):
about hormones, and otheralternative wellness options for
you and your family.
True Wellness nurtures ahealthy body, mind, spirit, and
soul.
And we cover all of theseessential aspects to help you
live a balanced, joyful life.
(01:11):
Be sure to follow my show, rateit, review it, and share it.
Always remember, my friends,balanced living works.
Hi everyone, welcome to Sandy KNutrition Health and Lifestyle
Queen.
(01:31):
This is going to be my secondlast episode until I take a
little break over the Christmasholidays.
I've decided that December 1stwill be my last new episode.
And then I'll resume on Januarythe 5th again.
I am working on a few projects.
(01:51):
Be sure that you're followingme on Sandy K Nutrition channels
everywhere.
I'm on Instagram, Facebook,YouTube, Rumble, Threads,
Lemonate, TikTok.
And of course, my podcast hereis available at on every
podcasting platform.
(02:12):
If it's not, let me knowbecause I'm pretty sure that
it's everywhere.
But it is Sandy K Nutrition onevery single platform.
So wherever you do socialmedia, you'll be able to find
me.
Today, my episode is all aboutdoing the work.
Okay, let me explain what thisis about.
(02:34):
Doing the work as it relates toour wellness can mean so many
different things.
And often you see people whowill just follow what all of
these health influencers aretelling you to do, whether it's
take peptides, whether it's takecertain supplements, whether
(02:54):
it's to take NAD, whether it'sto take, you know, to lift heavy
or whatever it is that a lot ofthese health influencers talk
about.
And often you will hear themregurgitate what the literature
says, what the science says, howto age better.
(03:17):
And often we hear it becomevery repetitive.
And then what you also see isyou will also see some of these
health influencers get sickthemselves, or some of them have
a hero's journey, like myself.
Most of you know I had thyroidcancer at age 41.
(03:39):
I'm now 55, going throughmenopause without a thyroid
gland, which is a whole othercategory, my friends.
But then if you jump over tothe much more spiritual esoteric
side, you'll hear people say,do the work, do the work, do the
(04:03):
work.
So then you're left going,okay, what the hell does that
mean?
Do the work.
And that's where a lot ofpeople will be like, I don't
even know what that means.
So that's what this episode isall about, my friends.
It's all about what that workis, and if you have an interest
(04:27):
in that.
So what I will say, and I'mvery strong in my opinions, is
in this, is that unless you dothe deeper work, the more
spiritual, esoteric, meditative,whatever it is, getting in
touch with what's in here, inyourself, in your soul, getting
(04:51):
in touch with your soul.
Unless you do that, you can doall the heavy weight lifting,
you can take all the peptides inthe world, you can do all the
things that all the healthinfluencers tell you to do:
intermittent fasting, red lighttherapy, you could do all of it,
(05:12):
but you ain't gonna be fullywhole.
And most of you know I am aregistered holistic nutrition
nutritionist.
I can't even say it.
I went back to college when Iwas 46 years old after having
thyroid cancer, but the yearprior to that, my five-year-old
(05:33):
daughter was diagnosed withcancer.
She's fine now.
And I believe that many of ourexperiences are meant to take us
to another level, a differentpath, whatever it is in our
(05:53):
lives.
So during that time that mydaughter was diagnosed with
cancer, I had been astay-at-home mom.
I used to work in business.
I do have a degree in Englishliterature.
I did write the EssentialThyroid Guide right behind me,
in case if you're wondering,it's all about what this gland
(06:15):
means.
It's not a clinical book.
It is a book, it's a guide,simplified guide, just to tell
you why this gland is soimportant and why you want to do
all you can to keep it, unlikemyself.
But back then, I didn't havethe tools, I didn't have the
knowledge, I didn't have theexperience.
So now, one thing that I diddabble in ever since my daughter
(06:41):
was diagnosed with cancer wasmore the like doing the work.
And it started very slowly forme.
I come from a Catholicupbringing.
However, during that time, Ididn't really find the answers
that I needed through religion.
(07:03):
And I am not shaming anyone forhaving a strong conviction in
their religious belief.
I quite frankly, I don't carewhat you believe in.
What I care about is if you'rea good person, be a good person,
be good to others, be kind.
That's all I care about.
So uh, you know, my explorationin doing the work actually
(07:25):
began with feng shui.
I was like, damn, like, is theenergy in my home bad?
Is that why, you know, we hadcancer?
Is this maybe something I needto explore?
And I actually became a studentof feng shui.
I would map my home every year.
(07:45):
I would purchase these littlecures that were feng shui cures
to keep the energy in thecertain locations, you know,
north, northeast, west,southwest, all the areas of my
home.
I still record a podcast everyyear.
I may not this year, by theway.
And you know why?
This is the first year that Istopped.
(08:09):
So remember, my daughter wasdiagnosed with cancer in 2010.
I was diagnosed with cancer in2011.
And by the way, my husbandcoded in hospital from a
bacterial pneumonia in 2012.
It was three years of some notso great things going on.
And for a while there, I waslike, oh, maybe it's all about
(08:31):
the energy.
Maybe it's the fact that I wasdoing renovations during years
where they say don't dorenovations in feng shui.
And I'm like, okay, so I wastrying to do the work.
And so this goes back so longago, my friends.
And again, I don't thinkthere's anything wrong with feng
(08:53):
shui.
I think that most of ourbeliefs in doing the work,
though, come from within us.
We need to start with what's inhere, our soul.
And so that's what I'm going totalk to you about today.
And the the reason I am goingto talk about this is because on
(09:16):
TikTok, on Instagram, you willhear extremes.
So you will hear somebody talkonly about astrology.
Well, I do look at astrologyand I do believe that when we
are born, depending on what wasgoing on in the atmosphere,
(09:39):
might have something to do withour personality traits, how we
are.
But a lot of that really boilsdown to interpretation, right?
But we can't deny the fact thatwe are affected by what is in
our atmosphere.
I mean, take a look at theenergies that have been going on
(10:01):
lately.
And my friend Brenda Farrugia,by the way, I always give her a
plug because she has equipped mewith so much empowerment that
comes from within me that Icannot have a conversation like
this without talking about her.
Go to so brilliant.ca and lookat working with her.
(10:24):
And I've recorded a fewpodcasts with her.
She has changed my life.
She is actually one of thereasons why I have brought more
power within me versus givingpower outside of me.
And that's a big takeaway thatI would love for all of you to
(10:45):
have from this conversation.
Now, back to the whole pointabout I think we would be almost
naive to believe that what goeson in our atmosphere doesn't
have an effect on us.
So with astrology, I do believethat we may have certain traits
depending on where all theplanets were when we were born.
(11:07):
I don't believe in just lookingat your sun sign.
And I also don't believe thatsomebody could have that much
power over us and our future andpredictions based on astrology
alone.
So, for example, I'm gonna goback to this whole thing.
(11:30):
I think we would be naive tobelieve that what is in our
atmosphere has no effect on us.
Take a look at one example.
One example, the Suez Canal.
There it was a few years ago.
Look it up, Suez S-U-E-Z, theSuez Canal.
There was a ship that was stuckthere, and they had to wait
(11:53):
until the full moon and thetides to rise in order for that
ship to become dislodged.
So think about that in and ofitself.
How powerful that is, that themoon, when it's full, it can
actually raise the tides allover the world.
(12:13):
So just use that one exampleand hang with me for the rest of
this.
I am going to tell you, becauseI don't believe enough people
do, I did use Chat GPT for thisconversation in order for me to
structure it in such a way thatyou'll be able to follow along
(12:36):
and get it, and then maybe getsome little nuggets and some
takeaways that you can useyourself to figure out how to do
the work with what resonatesfor you, as opposed to me
dictating what I think youshould do.
Now, it all starts, there'seight categories.
(12:59):
And yes, I use Chat GPT to helpme categorize everything
simply.
So the first one is doing innerwork, and that could be shadow
work, um, emotional healing.
We hear a lot about doing innerwork, but we don't do it
enough.
(13:19):
So what do you do?
You go to work every day.
How often do you sit in a stateduring the day without your
phone, without your email,without chatting with somebody,
without working on a project?
Probably most of you don't.
(13:39):
Right?
So it's kind of hard to do thatduring the day when you're at
work.
However, when you get home,what do you do?
You maybe deal with the kids,deal with your dog, start
dinner, right?
Then maybe you go for a walk,maybe you do something in
(14:02):
between that's for yourself, butyou're probably cleaning up
after dinner or whatever.
Then you flop on the couch,maybe you're scrolling and
you're watching your favoriteshow on Netflix, and then you
think, dang up, did I even take15 minutes for some inner
reflection?
(14:23):
Probably not.
And we live in this world wheresomebody is constantly pinging
us or there's some sort of adistraction constantly, and I'm
gonna tell you that one of thethings that I do every single
day, unless there's somethingthat comes up that I can't, is I
(14:47):
spend about 30 minutes a daywalking in nature with my dog,
with no earphones, nothingplaying, no distractions, and I
pay attention to mysurroundings.
I pay attention to the birds, Ipay attention to like whatever.
(15:10):
I am fully present.
And what happens is that in andof itself can be doing some
inner work.
Sometimes when I'm doing thatwalk, I work on negative
beliefs.
And my friend Brenda taught methis.
(15:30):
There are three phrases.
Her and I have talked aboutthis in our recordings, and it
is really, it's not woo-wooeither.
This is neuroplasticity, it'sto help rewire negative beliefs,
and it's often something thatwe don't even realize.
Um, are these negative beliefprograms running in our
(15:54):
background that can cause a lotof issues in our life?
So I'm gonna give you thosethree phrases.
And I do this whenever I feel alittle off.
So the number one thing is yougot to know how you're feeling.
And if you're constantlydistracting yourself with
something, maybe you're talkingon the phone, listening to a
podcast, I want you to listen tomy podcast, but don't do it
(16:16):
when you're going on a walk innature.
Do it while you're cookingdinner.
How about that?
So the three phrases are I feelis the number one.
So I'm going for a walk.
And let's say I had aninteraction with somebody that
made me really upset.
And I'm gonna use the thefeeling anger.
(16:38):
So I feel angry, and I feelangry because I choose to, and I
feel angry because it serves meto feel that way.
Those are the three phrases Ifeel, I choose, and I feel
because it serves me to feelthis way, and then you stop and
you reflect and you go, huh.
(16:59):
Certainly doesn't serve me tofeel angry.
Why would I possibly thinkthat's so illogical?
It doesn't serve me to feelthat way.
And I go through variousphrases, but specifically in how
I'm feeling.
So that I call my negativebelief walk.
Another walk that I might havemight be my walk, gratitude
(17:27):
walk, where I go on a gratitudewalk and I sometimes I talk out
loud.
I mean, I don't really care.
People can think I'm crazy.
They don't know if I have likea little apple airpod in my ear,
right?
So I'll sometimes go on agratitude walk where I think and
feel and and talk to myselfabout everything I'm grateful
(17:47):
for.
Sometimes I actually speak withmy guides, and that might be my
spirit guides, my angel guides,archangels, whatever you
believe in, God, the universe.
I don't care.
Have a chat with whoever youresonate with or believe in.
So those are ways that I useit.
(18:09):
So here I'm gonna give you nowwhat Chat GBT said.
This inner work can meanemotional processing.
So I just gave you a fewexamples, journaling, stream of
consciousness writing.
Oh, that's one of my things.
This is my jam.
So I will sometimes want tojournal in the morning and I go
(18:33):
through phases, and this is whatI mean.
I'm constantly changing it up,my friends.
I'm constantly doing the work,but I'm changing it up.
So sometimes I will write aprompt in my journal, and it
will simply be, and this issomething that I've been doing
for years.
What does my soul want me toknow today?
(18:53):
And then I let it fly.
Whatever it is, do not type,use your I'm a lefty, by the
way.
Um, handwrite it in a journal,and that is called stream of
consciousness writing.
Just let whatever comes top ofmind go from actually from heart
(19:16):
to pen to paper.
Try it now.
Some more emotional processingmight be release techniques,
shaking.
You see people who do that.
There are platforms based onthat movement that's big.
Crying, screaming into apillow, um, inner child work.
(19:37):
So look that up if you're notsure what that is.
Shadow work, identifyingtriggers.
This is massive, my friends,because we live in a world where
everybody seems to betriggered, especially everybody
on social media.
So when you identify your owntriggers and go, that really
(19:59):
triggered me, and you dig deeperinto that, that my friends, is
doing the work.
So typically we can say thatwhen you have a trigger, it's
because it's something that'snot fully processed in your
body.
And I don't know, I can'tanswer for you what it would
(20:19):
relate to, but if you're one ofthese people that's starting
fights or you know, on socialmedia or constantly interjecting
where people are not asking foryour opinions, like figure out
why you're doing that.
Forgive forgiveness andinterintegration.
Okay, this is big.
(20:41):
And I'll tell you why.
I have a real difficult timewith forgiving.
And I sometimes, okay, itdepends on the situation, and it
depends on if it's repetitive,but I have a hard time with
this.
This is one of the things thatI really have a hard time with.
(21:03):
Meditation on releasing theresentment and shame and guilt
is huge for doing that work.
And Brenda has taught me a fewdifferent techniques, including
the whole um, you know, negativebeliefs, because shame comes
often from these negativebeliefs that were formed and
(21:24):
could have been formed from whenyou were a young child.
So doing that kind of work isvery powerful.
And Brenda does do sessions,they're called beam therapy,
B-E-A-M.
And this is using quantumenergy, and your own higher self
is in charge.
(21:45):
So this is what I'm talkingabout.
When you give all your poweraway to this health influencer,
this tarot reader, thisastrologer, this person who's
telling you to intermittentfast, you are taking away power
that you have within you.
(22:06):
It's not to say that we can'tresearch, look at what other
people are doing and say, hmm,that resonates with me.
But the whole thing is you gotto turn inward.
And I've written about this.
There's a there's a great,great documentary.
It's not really well made, butit's called Inner Worlds, Outer
(22:29):
Worlds, where we have become soout of touch with our inner
selves and giving our power awayall over the place.
It's like we're spewing out allour energy everywhere and
going, I need this from thisperson, I need this from this
person.
We forget to look withinourselves.
So Brenda does facilitatesomething called beam therapy,
(22:54):
where it's your higher self thatclears some of these limiting
beliefs, these traumas, all ofthese things that might be
holding you down.
And I'm gonna touch on moreabout this throughout, but
you're the one who's in charge.
So most of you have heard ofReiki.
(23:16):
I, you know what?
I've somehow never reallyresonated with Reiki because I
felt like that person was incharge of me, which made me
almost uncomfortable.
And that's not to say if you'rea Reiki therapist, I'm not, you
know, I'm not putting you down.
This is me.
This is my belief system.
So more inner work can uhrelate to trauma release using
(23:43):
somatic and trauma-informedtherapy.
Um, I personally have doneEMDR.
I know that some brain doctors,like Dr.
Eamon, he has the Eamon clinicseverywhere.
He's a big fan of EMDR fortrauma.
(24:04):
So I think that you have toexplore which of these practices
make sense for you.
I did EMDR for a short periodof time this year because I
really needed to release somestuff that kept coming back in
my brain over and over and overagain.
(24:25):
So look for a practitioner,look for somebody who can help
you with this stuff because I'mnot I'm not it.
I'm not it.
I'm just giving you theoptions.
But if you need help, seeksomebody who's um definitely
someone you can trust withinthis area and who's qualified.
(24:46):
So that was inner work.
That was kind of a long one.
The second one is mind andthought transformation, and this
again is more throughmeditation and mindfulness.
I've been doing meditation,God, for so many years.
I used to use Muse, themeditation headband.
That was probably about closeto 10 years ago.
(25:06):
Um, then there's uh reframingand cognitive uh practices.
So I did do some mind therapytraining back a while ago.
I found it to be like commonsense.
So I never completed thecertification.
And then there's self-inquiry,and that goes to the journaling
(25:30):
and all of that.
It's kind of similar to thefirst one.
So the third one is energy andsubtle body work, so chakra and
energy clearing.
So that could be, you know, theReiki thing that I talked
about.
Perhaps you'd rather move intobeam therapy where it is
clearing those energies fromyou, but you're the one who's in
(25:55):
charge.
Your higher self.
By your higher self, I meanyour soul.
And as Brenda explains it, yoursoul knows where you've been,
where you're going, what you'veexperienced, all of your
traumas, all of your past lives.
Your soul knows this, andthat's why when you put your own
(26:16):
soul in charge to releasethings, it's the best thing for
you.
Trust me on that, you guys.
So then there's stuff like youknow, crystals, there's sound
therapy.
I have singing bowls, and um,you know, sometimes I'll go
through my home, I'll use mysinging bowls because sound can
(26:37):
be very powerful to clearenergy.
Then there's movement-basedenergy work.
Listen, that's the whole dance.
And this might sound a littlebit um repetitive.
There's yoga, tai chi, breathfocused.
I did a very powerful breathingexercise.
Oh god, what were they called?
(26:58):
I don't know if I can remember,but it was um that kind of, I
don't even know what it'scalled.
It's that breathing breath workwhere it's very fast and you
almost get anxious and you haveto get past that.
And I did it with one of mygood friends.
Um, she is on Instagram, uh,the energy pharmacist, Soudine.
(27:23):
Anyway, I love her, she'samazing.
I met her a few times, and I wedid this in Boston when I was
speaking, a lecturing at aconference, and all of us in the
audience were like in tears.
It was just very powerful,powerful release.
So there are some very coolthings that you can do, and you
(27:46):
have to choose what resonates.
So then there's creative andexpressive pathways, and you
know, that could be painting,writing, music, movement,
self-expression, and you know,you look at a lot of what's
going on in social media, andit's like people copying each
other or people regurgitating,you know, the science, and you
(28:09):
kind of wonder, and you're like,where's the creativity in that?
You're just copying andpasting.
And so when we do somethingthat is creative, that makes our
it just makes our soul sing,then we come alive.
So, one of the things I am uhan English graduate, English
(28:29):
literature graduate, and I loveto write.
By the way, you can follow meon Substack.
I have short explorative essayson wellness.
So it's sandycruz.substack.com.
A lot of this stuff is free.
So join me there if you like toread.
But we need to be sure that weare tapping into whatever that
(28:54):
creative aspect to have ourhigher self and our soul sing,
we got to tap into that,whatever it is, because we all
have it.
You hear some people say, Oh,I'm not creative.
Well, that's not true.
There's always going to be someaspect to us, and it's really
finding whatever that is, andtapping into that and doing it
(29:19):
because it brings your soulalive when we do it.
So storytelling, I love that.
So that's why I podcast.
I love to tell stories.
Um, I might, you know, even onInstagram, sometimes like I've
had people make fun of mebecause I might dance or I
(29:40):
might, you know, expresssomething and talk about why,
you know, thyroid standardthyroid labs don't work.
You see what I mean?
So I'm kind of mixing whatmakes my soul sing with some of
the science and some of myexperience and some of my hero's
journey.
Which is storytelling.
(30:01):
That's so powerful for mepersonally as part of my
expression.
And you know, that's why I'mgoing into six years for my
podcast, because I love to dothis.
So the other thing is, is weneed to tap into our rituals.
(30:22):
Rituals.
How?
You know, what are the thingsthat you know your mom and dad
might have done every year atChristmas?
Tap into that.
Do that yourself.
Rituals bring us a lot.
Bring bring energy and memoryand all of those things
(30:44):
together.
So one of the things that Idid, my girlfriend was over this
week, and she's like, What'sthat big jar sitting there on
your on your wall unit?
And in it are a bunch of littlepieces of paper.
And you know what they are?
(31:05):
They're memories.
They're memories for so manyyears that every once in a while
I'll pick out of one of thepapers to read it.
And it might be about how weused to do movie night as a
family.
And my daughter used to doseating arrangements and she
(31:26):
would give out, make outtickets, like she would make
tickets for everybody, and wewould watch Big Brother.
And so that was one of myfamily rituals.
And I made sure that we willnever forget it by creating this
big jar with these memories.
So I think that when we dothat, that is really, really
(31:52):
sacred.
And it's something that canreally empower us, especially
when we look back.
Okay, let's move on to the nextone: relational and karmic
work.
Okay.
So this is big.
We hear this a lot aboutboundaries and relationship
(32:13):
healing.
So most of you who follow meprobably have heard of Carolyn
Miss or Mice.
I don't know how you pronounceit, M-Y-S-S.
I've read a few of her booksand I read them when I was a
student.
Then I've read them even beforeI went back to college.
And she talks about sacredcontracts.
(32:36):
There's a reason why thesecontracts are sacred.
And often when we're watchingall the TikToks about cutting
people off and telling them, youknow, you are not supporting my
boundaries.
I don't want to move forwardwith you in this life.
I resent my parents.
(32:57):
So it kind of goes againsteverything that I talked about
in the beginning.
This is why social media can bedamaging if you give all your
power away to it.
I believe that settingboundaries are extremely
important.
And I believe in renegotiatingsacred contracts in our lives
(33:19):
versus cutting off sacredcontracts in our lives.
What do I mean by that?
So I have been married for over25 years.
It's going to be 28 years thismonth since we met.
And I believe that in amarriage or a partnership, it's
(33:47):
constantly meant to evolve andchange.
And sometimes renegotiatingthose sacred contracts in your
partnership can be really hard.
If you can see it to the otherside, that partnership can be
(34:09):
more powerful than you couldhave ever imagined.
But sometimes the work andrenegotiating those contracts
can be too hard for some.
And that's when thesepartnerships can dissolve.
That's when these friendshipscan dissolve.
Sometimes the work is too hard.
(34:31):
And so you say, I've just gotto leave.
And so that's why I don't judgeyou or anyone for that.
But I try to make it work.
And I try to negotiate thesecontracts that are sacred to me
to make them work for bothparties.
(34:53):
So that the bottom line is youwant to feel peace within in
these sacred contracts.
And you want to experience joyand support.
So there you go.
So we do need to be able toassess toxic behaviors from
(35:18):
others, but we can't make otherschange.
But what we can do is changeourselves.
And that, my friends, is one ofthe most powerful things you
can do.
When you stop laying blame oneveryone and everything around
you, your relationship witheveryone around you can change
(35:44):
and elevate to a very powerful,powerful level.
The only thing you can do is dothe work yourself.
And often what you'll see isyou'll see a cascade happen of
(36:06):
positive effects in yourrelationships around you when
you do the work.
Right?
So as opposed to trying to makeeverybody change around you,
you do the work yourself, andnaturally these changes happen
(36:27):
for the better.
So one of my biggest downfalls,and I know this about myself,
is expectations.
And I'm still working on it.
I'm certainly far from perfectin this area, but I will often
expect others to behave in a wayin which I would behave.
(36:52):
That doesn't serve me most ofthe time.
So then what happens is I gottago back and do more work on
myself in order to let thatexpectation go.
So that's just some food forthought for those of you who
(37:14):
think that you know, so many ofyour relationships around you
must dissolve in order for youto be happy and move forward in
your life.
But there's one thing that weknow, you know, we I do follow
the blue zones.
I follow a lot about longevityand health span, is we must be
(37:34):
in community with others, andwhile that community may not
always be harmonious, theharmony comes from in us not
controlling what everyone elseis doing and how everyone else
is treating you.
So this to me is one of thehardest aspects of doing the
(37:59):
work, and this is something thatI personally need to work on a
lot.
So integration practices.
So this is daily, so havingthose morning and evening
rituals.
So I used to be a big, youknow, sauna girl.
I would do infrared sauna, redlight.
That was just part of my healthritual.
(38:21):
Now I have shifted more towardsgrounding, intention setting,
um, journaling.
Not saying that red lighttherapy is not important, but
remember, this is about doingthe work more on a spiritual
internal level.
So micro practices throughoutthe day.
Three to five minutes ofmindful breathing.
(38:42):
And that could be breathinghowever you choose.
One of the standard ways, oh myGod, it was Dr.
Andrew Wheel.
I told my kids about this whenthey were little.
Four, seven, eight.
You see people doing all kindsof breath work stuff.
So, how about you start withsomething simple?
Four minutes in, seven minuteshold, eight minutes out, four,
(39:06):
seven, eight, and do that fivetimes, you know, and do that, do
that a couple times a day andsee how that breath work helps
you.
Okay.
And when you're doing that, youmight notice certain triggers,
you might notice more thingskind of come to mind because
you're not looking at yourphone, you're not looking at
(39:27):
your email, you're not talkingto a friend, you're not doing
anything during that.
So even if one takeaway fromthis podcast is doing 478, try
it.
Start there and walk every day.
So now this is the very lastcategory I'm gonna get to, and
(39:48):
this is called advanced and highvibration work.
So lucid dreaming and dreamwork.
I did record a podcast aboutdreaming, and um, I'm gonna tack
on to that.
I also recorded a podcast aboutsymbols.
So it's so interesting when youstart to pay attention to
(40:08):
symbols that repeat in yourlife.
So, for example, you mightnotice you're going for a walk,
and I'm gonna start withsymbols, and then we're gonna
get into dreaming, okay?
Because it all kind ofconnects.
Let's say you're going for awalk and you see a snake, and
you don't normally see snakes inthis area, it's not common.
(40:31):
That in and of itself might bea symbol for you to take note
of.
Now, was the snake moreaggressive?
Was the snake just kind ofslithering by?
Was the snake um, did it blockyour path?
And all these things when yousee how you felt about that
(40:54):
snake, that, my friends, is youranswer on what that symbol
means for you to you.
Now we know in general, a snakeis about shedding its skin.
Maybe that's you know, sheddingyour skin, new life, you know,
whereas somebody else might belike, oh my God, I'm terrified
(41:15):
of snakes.
And and that snake actually hadits like head up, like it was
going to attack me.
Well, that might mean somethingvery different for you.
So even though there are booksabout symbols, you can look at
the symbol in a general sense,but then see how it really
(41:36):
relays to you and your ownhigher self.
And that takes a reflection,that takes personal
interpretation, and that takeshow does my soul tap into what
that symbol might have meant.
I use nature a lot as symbols.
(41:58):
For me, coyotes they can mean acouple of different things, but
when I come across a coyote, Ineed to kind of, you know, be
more attentive to what might begoing on in my life.
When I see a cardinal, that'stypically a sign for me from
(42:18):
somebody from the other side,like my aunt, my mother-in-law.
So I wanted to say when you dodo that nature walk, and you
you're walking along and younotice these things because you
don't have airpods in your ear,and you're paying attention to
(42:40):
these symbols all around you.
It's really cool.
Let me tell you, it gives youinspiration.
And remember, I was talkingabout how feeling inspired and
creative, whatever that outletis, when you pay attention, that
that all connects, my friends.
(43:01):
So feeling inspired is very,very powerful.
So dreams, a lot of um you canreally explore the subconscious
through your dreams, and somepeople will do that right now.
I'm not really doing that.
(43:22):
I have done that in the pastwhere I've written it down, you
know, oh my god, I woke up atthree in the morning and you
know, it was a dream about thisor that, and I gotta write this
down or I'm gonna forget.
That's okay, do that, and thenmaybe in the morning when you
read it and go, Oh, wow, how doI feel in that dream?
What do I think about thatdream?
(43:44):
And it's kind of cool becausesometimes that will give you
clues into your subconscious.
So, you know, another part ofhigh bright vibration work might
be a retreat, um, you know,just for inner clarity, if you
need that sense of guidance, um,periods of silence, fasting,
(44:08):
resetting the senses.
These are all really deep work.
Um, then there's, you know,plant medicines, of course.
I've written, not written, I'verecorded a couple of podcasts
about that.
You know, sometimes plantmedicines can be helpful for
(44:30):
those people who haveexperienced extreme trauma, who
are unable to really tap in.
Make sure that you speak withsomebody who um can really guide
you and has experience in thisand training in this, because
the one thing I do know is thatsometimes it can force your
(44:51):
higher self, meaning your soul,to tap into things or bring up
things that you may not be readyto do or to bring up, I should
say.
So remember how earlier I wastalking about how when your
higher self is in control, itcan release things that it's
(45:13):
ready to release.
It knows where you've been,knows where you're going, knows
your past, knows your present,knows everything.
Your soul knows you better thananybody.
And so when you're forcing arelease through plant medicines,
sometimes it can force thingsso assertively that you know
(45:38):
your body isn't caught up tothat yet.
So I've heard stories wherepeople come back after an
ayahuasca retreat and you know,they blow up their lives, they
blow up their marriage, like youknow, just proceed with caution
in this area because youdefinitely want to have somebody
(46:00):
who's really, really trainedand experienced in this area.
So that, my friends, was myepisode on doing the work.
I hope that was helpful.
I hope that during this holidayseason you'll be able to take
some quiet time for reflectionso that you can do the work.
(46:24):
But what I can say is startwith whatever resonates.
And yeah, I mean, I've beendoing it for a very long time.
I seem to get connected withpeople like Brenda who help me
really progress to the nextlevel.
I don't think that our doingthe work ever stops.
(46:47):
You don't reach this peak andthen go, okay, I'm done.
You don't.
You have to do the workforever.
And it's always evolving andalways changing.
But when you can tap into yoursoul, your higher self, it can
be very powerful as not only amanifester.
You know, you hear aboutmanifesting all the time, but
(47:08):
just to help you on your soul'spath while you're here on earth.
So do me a favor, make surethat you hit follow and
subscribe wherever you arelistening to this podcast and
share it with a friend becausewe all want to age better
(47:29):
together, but we need to exploreeverything outside of, you
know, just the regular stufflike lifting weights and taking
supplements.
And, you know, while all thosethings are important, we got to
explore our inner landscape aswell.
Be sure that if you arelistening on Apple or Spotify
(47:50):
and this podcast really, reallyhelped you, please provide me
with a rating.
So five star and a few kindwords, just some words, just so
that other people can find meand amongst this massive you
know world of podcasting.
So I'm grateful for you.
(48:10):
I thank you.
And if you want to get intouch, if you want to be part of
my podcast, send me an email,sandy at sandyknutrition.ca.
Also, if you are interested inpartnering from a business
standpoint, get in touch.
Thanks, guys.
Have a great week.
I hope you enjoyed thisepisode.
(48:34):
Be sure to share it withsomeone you know might benefit.
And always remember when yourate, review, subscribe, you
help to support my content andhelp me to keep going and bring
these conversations to you eachand every week.
(48:55):
Join me next week for a newtopic, new guest, new excited
conversation.
Help you live your fast life.
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