Thriving through the Mind-Body Connection with Somatic Psychologist Dr. Brian Tierney

In this captivating episode of Strive 365, we have the pleasure of welcoming Dr. Brian Tierney, a Somatic Psychologist and esteemed professor of neuroscience. Together, we delve into the fascinating world of the mind-body connection, exploring groundbreaking neuroscience insights and transformative practices for enhanced well-being.
Dr. Brian Tierney guides us through the world of Somatic Psychology, offering valuable techniques to foster emotional healing and personal growth. We unravel the profound impact of trauma on the body and how trauma resolution therapies can bring relief and healing. From the importance of laughter and play in reducing stress to cultivating mindfulness for a more balanced life, Dr. Tierney provides practical approaches for listeners to incorporate into their daily routines.
As we explore the neurological underpinnings of emotions and behaviors, we learn how understanding the brain's functioning can empower individuals in their personal development journey. Dr. Tierney emphasizes self-regulation and shares grounding techniques to cope with challenges and build emotional resilience.
Throughout the episode, we explore the integration of somatic approaches into therapy and the lasting results it can achieve. Dr. Tierney shares success stories from his practice, exemplifying the positive impact of somatic techniques on individual well-being.
As a passionate professor in the field of neuroscience, Dr. Tierney motivates us to continue exploring and advancing this fascinating area of study. His dedication to teaching and encouraging students to embrace the wonders of neuroscience inspires a new generation of curious minds.
In closing, Dr. Tierney leaves our audience with a powerful message: to take play seriously, to shake off stress, and to ground ourselves through mindfulness. He highlights the impact of social oppression on our bodies and brains, urging us to strive for a more inclusive and compassionate world.
Join us for this enlightening conversation with Dr. Brian Tierney, and embrace the transformative potential of Somatic Psychology as we thrive and strive to live a more fulfilling life mentally, emotionally, and spiritually. For all things Justen Arnold including links, affiliates and discounts go to holler.id/justenarnold

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Episode Transcript

(00:20):
Hey, welcome to another episode ofStrive three sixty five, the podcast dedicated
helping you push through challenges and thriveevery day, no matter the odds.
We're here to help and guide youto live a better life, whether it
be mentally, physically, emotionally orspiritually. And I am your host,
Justin Arn't on the amazing rock boxSuity here in Rochester, New York.
Today we have doctor Brian Tierney.He is a Semitic psychologist and esteem professor

(00:42):
of neuroscience. So join us aswe explore the fascinating connection between the mind
and body, dive into groundbreaking neuroscienceinsights, and uncover transformative practices to enhance
well being. Let's embrace some powerof Semitic psychologists. We strive to live
for a more fulfilling life mentally,emotionally and spiritually here on Drive three sixty
five. So please stay tuned anddon't miss a minute of this enlightening conversation

(01:04):
I'm sure to have with doctor BrianTierney. So, Brian Tierney, why
don't you introduce yourself to everyone thatis listening here today? Go ahead?
Where are you from? All thatgood stuff? Hey? Justin? Hey,
everyone, I'm from Minnesota. OriginallyI'm heading off to Minnesota this week
actually, so I'm going to getsome lake time and some water skiing time.

(01:25):
I'm a sematic psychologist, which basicallymeans body mind specialist. I teach
neuroscience to somatic psychology clinicians. Ialso do psychological assessment with folks on the
spectrum and so on. And I'vebeen a crany a psycral therapist for many

(01:49):
years. I can talk about thatin a bit. I do regular cold
water exposure, just did some thismorning. I'm a regular fast yeah.
Yeah, right. So I justlisten to your episode on comfort through Discomfort
and I was really vibing with that. Yeah, it's funny. Somebody we

(02:12):
interviewed recently actually brought that episode up, and I was like, Man,
if I could do that again,I would because I left off so much.
But you know, I'll probably dosome more on it, but yeah,
I will. I mean, there'sa lot of little tools, but
if I could really teach and influencethe mental benefits of cold plunging like I
did it for that, I mean, I'm in the health and wellness world,

(02:36):
but and so many people we aredoing for the physical benefits but just
a quick thing. I'm one ofthose I'm not just going to do it
because everyone else is, and I'mlike, I'm not going to just do
it for physical but then exploring themental and then you know, I'm every
morning, sometimes twice a day afternoonmore for energy and focus, but in
the morning, man, just likefocus, meditation, calmness and just you

(02:59):
know, I like it literally hasimproved my mental mental health, especially from
a I was starting to realize Iwas picking up on like behaviors of my
father, like losing temper and angerand doing all the other things, and

(03:19):
it just this was like the caveatThis was like the thing that really really
helped. And so I it's agreat way to start your day, and
it's so hard for so many people, but it's I would put it up
there, and I would really encouragepeople to like try it and give it
at least six months before you reallystart seeing the benefits. But yeah,
you use a lot of big wordsthere, which are I'm familiar with,

(03:40):
but there are people are probably like, what's a semantic psychologist? What's neuros?
Like you know, you know,this is your wheelhouse. You're used
to saying these things, So talkto me like I've never heard any of
these things, and explain to theviewers and the listeners a little bit about
that. So somatic psychologists so muchsoma, as in somatic just means body.

(04:03):
So a sematic psychologist is really interestedin mindfulness processes in the body,
tracking sensations, getting the body ratherthan just having talking heads and a psychotherapy
session just being kind of conceptual andtalking about family dynamics and so on.

(04:24):
We're interested in getting the body upin gravity, moving around, finding like,
for example, when a person isanxious, to kind of figure out
and orient to what's happening in thebody such that the person calls it anxiety.
You know, like there's something happeningin the body that we label anxiety,

(04:46):
and the label, the word isactually an abstraction. So we're interested
in getting into the meat of theissue, as it were, and getting
people in movement. I use touchbecause I have a long history as a
massage therapist and Crane a psycho therapisteducator, which we work with the nervous

(05:06):
system essentially craneus psycho therapists, butreally just working with the body hands on
getting the body moving so as itgoes beyond just the talking heads model.
So you talk about this orgisemtic psychologistin the mind body connection. So how
do you help individuals harness this connection, like to foster emotional healing, personal

(05:28):
growth, things like that. Well, yeah, one of the most popular
branches of sematic psychology is trauma resolutiontherapy. So with the general idea being
that trauma isn't just in your mindwhen you have PTSD, it's in your
body. Trauma lives in the body. So that's you know, kind of

(05:54):
my expertise. I use EMDR andother methods to kind of purge trauma from
the body. And I think othermethods like you know, the intensities of
cold exposure and so on, ourmind body practices like you like you were
just pointing towards here, that canhelp to purge the body at trauma as

(06:15):
well. What got you? Like, you know, I mean, it's
not every day somebody wakes up andlike, hey, I want to go
be a semantic psychologist and practice neuroscience. What got you? I mean,
I'm really intrigued by it. Iread about it and I explore it,
and I've included things from a neuroscienceand a mental standpoint in my books,
but more in Layman's terms. Butwhat got you was there? Like,

(06:39):
you know, was there influence insome sort? Yeah, for sure.
I mean for a lot of UShealer types, it's it's it's our own
suffering. And that was true forme. I manifested some body symptoms,
social anxiety symptoms, and I wasin university doing my bad and just kind

(07:01):
of like this big pit in mythroat that I feel like I couldn't swallow,
and you know, I went tothe medical docs and everything, and
their diagnostics weren't working for me.And intuitively I knew that there was a
psychological dimension to it because I wassuper anxious all of a sudden. It's
just kind of came out of nowherefor me, where all of a sudden,

(07:21):
I just got a bunch of socialanxiety and that really started me on
my healing path where I knew thatthere was something happening in my body that
was a direct result from my psychologicalsuffering. So then I turned to the
body the healing, you know,kind of touch modalities like acupuncture, got
trained in a bunch of massage modalities, and then I ran into kind of

(07:45):
like a trauma resolution approach, massagetherapy trauma resolution approach. So then I
just started to really deepen into touchand trauma resolution and that eventually led me
to some really amazing teachers and thetrauma resolution field, like Peter Levine.
He's one of the classics and alot of folks in the craniosacral community.

(08:13):
This is a hands on trauma resolutionmodality that works with the nervous system,
draws from traditions like Peter Levine.He has this famous book called Waking the
Tiger. This is it's kind oflike a groundbreaking book on trauma resolution and
how trauma lives in the body.That's how I started to become a scientific
nerd on the trauma subject. Ireally got into neuroscience through the trauma stuff.

(08:39):
You know, there's various branches intouch therapy that train practitioners to navigate
through psychological processes because we know asmassage therapists that at some point, so
which I was trained as a roleforer have you ever heard of rolfing?

(09:00):
Oping is mega deep tissue. It'slike get an elbow in the deepest tissue.
It's like super intense, right,So you know, through research and
treatment of many, many bodies.What we found is that you get your
elbow in that adduct or some intenseplace of the body, and what it
can do is it can trigger atrauma process because the basic idea is that

(09:22):
any intensity will connect with every intensitythat's happened throughout the lifespan, and obviously
trauma is intense. Yeah, right, so you and this is you know,
kind of back to anything like anythingintense, like cold exposure or whatever
it is, like intense massage therapy, it's going to remind the body of

(09:43):
former intense experiences, and some ofthose intense experiences were traumatic. So you
know, in some of these massagetherapist traditions, there's folks that are teaching
people, teaching clinicians, teaching practitionershow to navigate the intensities that come up
so that you're prepared for them.You have a skill set. So this

(10:05):
isn't you know, the average runof the middle massage therapist isn't specialized training
that that kind of is already understandingthat massage will periodically trigger a traumatic process
because it can be intense. Yeah, so you talk about you know,
like, for example, my motivationto do a lot of things from the

(10:28):
training standpoint was just seeing, youknow, my family is debilitating health,
various things like cancer, but alsopreventable things like obesity and diabetes. And
then also from my own you know, physical mental emotional abuse, which got
me to want to help people thatis hurting. And then of course realize
a lot of people's physical pains andeven a lot of people I work with

(10:48):
compost physical therapy, how they've attachedan identity to their pain point, their
bad knees and some of these things. And people I've worked with, I
got stories for days, and thenalso motivating one and then now coming out
a second book. So you doyou mind going into deep like a little
bit like what you're suffering was andhow it came to be that you turned
it into almost a purpose and apassion of yours to be able to help

(11:11):
people in the ways that you do. Sure, yeah, yeah, I
came to understand that this throat thingwas was a direct expression of my anxiety.
So and I think what I cameto understand over many years, and

(11:33):
this took many years of study andcontemplation, is that as a man,
I had certain aspects of my voice, you know, the neck and the
throat have to do with voice.This is where it connects a bit with
the yoga stuff and the chakras andall of that. Where the throat area

(11:56):
has to do with one's ability toexpress one's truth. And growing up in
Minnesota in a culture that thwarted malegrief and that's not just Minnesota, of
course, I came to realize thatmy grieving self, my vulnerable tender side

(12:20):
as a man, had been thwartedand choked. And so once I found
the voice of my grief and thenlater rage, But it was first grief
and later it was rage. OnceI started to unchoke myself from the grief

(12:41):
stranglehold and the rage stranglehold, thenI was able to kind of cough out
the peach pit that was stuck inmy throat. And it really felt cultural
in the sense of this wasn't somethingthat was just about my social anxiety.
It was something about the be aman box, you know, that was

(13:03):
saying, you know, if yougrieve, you're a pussy, you know,
because right, and if you rage, you're you're a horrible abuser,
you know. But rage has andit took me many years to figure out
that rage is fundamentally intelligent that itand there's neurobiology to support that it gives

(13:28):
us information. Uh. And thenso then it's a matter of if so
again you said rage gives us information? Did I hear you correctly? Yes?
Okay, awesome, And we cantalk about the neurobiology of that a
bit if you're interested. Yeah,I'm totally. This is intriguing because like,
this is, this is fascinating justbecause I have a chapter my first

(13:50):
book, Purpose through Pain, andI literally titled it toxic Masculinity. I
did it on purpose. One ofmy friends, who also wrote a book,
is like, you shouldn't do that, and I was like, then
I'm going to do that because it'sgoing to trigger people, right, and
and it's everybody's you know, weall can have very in definition. I
didn't put in the book like thisis the way, this is how you

(14:11):
should be, this is what aman is. It was more on the
idea. There's actually a sub sectionand then that says, be okay with
tears, you know, be okaywith crying and the benefits of it.
Like I like to joke around toowhen it comes to serious stuff, So
I'll give a little tidbit in there. I talked in the book about you
wouldn't hold in a pooh, wouldyou? That would be painful, hurtful?

(14:33):
Why do we hold in our tears? You know? But it's it's
it's fact, right, and soit's like, you know, there's benefits
in it. I see it culturallytoo, and and so I have a
son and two daughters, and I'veseen it, and my kids are biracial,
and my wife and I've had towork through this, and she's all
when we talk about this, becauseshe she didn't realize how ingrained it was
with her to like tears were lookedat as a weakness within you know,

(14:56):
how she grew up as a blackwoman and stuff. So but she doesn't
see it as much. She allowsit. But for very early on when
we're raising our kids, it's likeshe got mad at the kids for crying
and she didn't even realize she wasdoing that until I brought it to her
witness. And she's like, Ididn't even know I was doing that.
And it's like kids should be They'rekids. They're going to cry, and
then you know, you may notagree with why they're crying. They may
be crying over literally spilt milk,but to them, that's devastating. And

(15:18):
you know, so like we've hadsome great conversations and we both evolved as
parents, and but I get it. Raised you want to raise men that
are strong, and you want toraise men that take care of that are
care brought providers, and that canyou know, women want to feel protected.
But I think you know, ifyou hold your emotion in, like
you said, it can be releasedin other ways, like abusive ways and
things like that. So yeah,let's let's talk more about this, because

(15:39):
this is this is fascinating to me. Yeah, so it's cool that you
brought in that metaphor because it fitsfor my story, right, Like I
had constipation of the throat, youknow, and I just needed to find
the right plumber of the throat,cough up the fur ball or cough up
the pooh that was stuck in mythroat, you know, and you have

(16:02):
constipation of the throat. Scott,he's in here to pick the camera,
but I decided to throw him offthere. Go ahead. Pretty common,
right, you know, As apsychotherapist and as a somatic guy, it's
actually really common that people have sematicsymptoms in their throat because voices are so

(16:22):
wounded for reasons that we're exploring rightnow. You know, if we're talking
gender, you know, like classicalgender, binary women tend to get their
anger thwarted a whole shitload and sufferfrom anger constipation, and men tend to
get their grief thwarted and suffer andsuffer from grief constipation. I want to

(16:47):
pause because it's just maybe you cantalk on this, include this, so
I have no appendix, and wecan go down a rabbit hole in that
one. But the point is,like, you know, I'm more sensitive
to foods because of my get back, which they append excepts regular gut bacteria,
and we've talked about that on episodeshere. Long story short, I
work with a lot of people whoare stressed, and I know we know
the gut's importance now, and ifyou don't, you know, the gut

(17:11):
is important. What he's talking about, I believe also affects gut health.
Like you know, when you're stressedor trauma A lot of people have experienced.
They usually have IVS or digestion issuesor chrons or some serious stuff.
And you can go back down theline and there could be like your throat
sometimes it's in people's stomach. Andfor me, like I notice when I'm
under a lot of stress, likeeven foods I normally eat, but when

(17:33):
I can really regulate it with coldplunges and meditation, and no matter what,
my gut health is pretty on point, no matter, not no matter.
But like you know, it's it'sit's amazing. So I just wanted
to bring that up too from aYou're talking about throat and some other things,
and I also want to bring upthe gut. People just think it's
what they eat or but they don'trealize that like trauma and stress could be

(17:53):
a lot of the reason for inflammationand bloating. And I mean it could
be foods too, of course,but I just wanted this is also a
possibility. Yeah, fifty percent ofdopamine and about ninety percent of serotonin is
produced in the gut. And theseare two of the psycho and what I

(18:14):
call, like to call psychodramatic moleculesin the brain. You know, so
they're key, they're central. Dopamineis like, if our dopamine is off,
we can get psychotic, all right, if our serotonin is off,
we can get suicidal, just youknow, not be able to regulate emotions.

(18:36):
So inflammation is a big it's ait's a huge, huge topic in
neuroscience these days. Some authors areeven saying that pretty much every mental disorder
has to do with neuroinflammation, inflammationof the nerves, and inflammation of the
brain. That's one of the reasonthat that has to do with this gut

(18:57):
brain axis stuff. Right, Soif you've got to it's dys biosis,
I believe it's called when your gutmicrobiome is off and it creates an inflammatory
environment and it's spinning off all sortsof uh uh chemical messengers you know that
are inflammatory messengers that travels up thevegus nerve into the brain and creates an

(19:22):
inflammatory situation that can then degrade theblood brain barrier. That's bad news,
right If your blood brain barrier startsto break down, then you know,
let's just stick with pooh as youknow, something that's in this conversation,
right then the toxin start to travelfrom the bloodstream into the brain and the

(19:47):
brain becomes a lot less efficient atreleasing toxins, and and then then it's
a pretty bad situation for mental health, right because and the psyche the brain
and you know, the psyche bothbecome more susceptible to inflammation, and it's

(20:10):
more likely that we're going to havea rage attack, for example, or
that we're going to have, youknow, a panic attack, because these
are inflammatory moments, right, Soif the brain and the gut are inflamed,
then we're more likely to have inflammatorymental states and relationships are going to

(20:30):
not go so well. Hm.That's interesting is just how connected we are
too and that's why we have toaddress it. But man, people are
too busy. I don't have timeto think about this. You know,
that's the life we live. Andyou know, I always say I feel
like it's I feel like I don'twant to say this, like there's some

(20:53):
like I'm a believer, so I'lljust say it like this. You know,
I'm a believer in Jesus. AndI always feel like there's this like
evil enter these ways that's literally keepingpeople from addressing their trauma and believe what
you want or however you It's thepoint I'm getting at is that people don't
take the time because they don't quoteunquote make the time, have the time,

(21:15):
uh, and which is just compoundingon not only themselves, their children,
it's becoming generational, it's compounding onsociety. We're seeing it from the
mental aspect of society. So likewhat can people really do or how to
they even know? Or what's somesimple things? You know, not everybody
may have the monetary access or thephysical access to hire somebody like yourself.
Are there like some tools or isthere something they can do? Is there

(21:40):
some suggestions? Well, a simpleintervention is the cold exposure stuff. I
mean, if we're saying that inflammationis central to most mental disorders, then
we want to think about practices thatare that can be done. They don't

(22:02):
have to take that much time ormoney to reduce inflammation. And so the
logical answer to that is apply coldbecause cold is anti inflammatory. Getting a
cold plunge, Yeah, start withcold showers, you know, be sure

(22:22):
to expose your brain. Okay,so put the brain under. I'm a
big advocate because I see a lotof people doing cold exposure where they don't
get their head and the head isdifficult. Is there the length of time
that people should put their heads likeI see people do, like you know,
like for example, I put myhead in for like ten seconds,
twenty seconds, then I has immersedmy body for about five minutes. But

(22:44):
is there. I haven't really seena whole lot of data on head submersion
as far as like time, doyou have any any Well, you kind
of got to hold your breath,right, So it's like the kind of
top end of that that is howlong you can hold your breath and how
much what's your window of tolerance forpain? Because you literally get a cold

(23:07):
headache, right because the deep vasculatureand your veins and the brain contract,
which is good for health, right, you want healthy veins in your in
your brain. But you know,like specific to uh, brain exposure,
I haven't seen much research except forkind of all right, I'm doing my

(23:34):
own research. I'm a neuroscientist.I've taught vascular anatomy of the brain for
quite some times. So the researchesand the research and the research is and
have you seen these have you seenthese where people are like trying this is
I feel like this is a Westernculture, this is America. But I
could be wrong, but it's like, oh, this is good, let's

(23:56):
go more extreme. And so,like you said, head exposure is good,
and like for example, cold exposureis good, and most research I've
read is you know, correct meif you've seen different, But forty nine
to fifty nine degrees for anywhere fromlike three to ten minutes anymore really doesn't
add to it. But at leastthat range. And then you said head
immersion, there's not a whole lot, but I'm finding benefit of, you

(24:18):
know, at least from like youknow, holding my breath. I don't
go to my max. If Icould go to my max, it probably
close to two minutes, but Igo, like I said, about twenty
seconds or more somewhere around there.And then it also depends on what it's
like outside. But I'm seeing thesepeople like going for like forty minutes with
those little straws under the water fullbody immersion. I'm like, this seems
like that extreme almost like the extremeweight loss, Like let's eat one thousand

(24:41):
calories and work out seven days aweek doing extreme fitness, because then I'm
going to get to where I needto be. And I just I always
believe in less is more. Butyou know, what are your thoughts on
that? I personally think it's abit crazy to go for the top end.
You know, like there's freek radicalsin our body that respond to extreme

(25:02):
stress, and there's like, forexample, there's a phenomenon called heat shock
proteins that circulate in the body andthey're actually inflammatory, and more than likely
there's something akin to cold shock proteinsas well that can unravel DNA and so
on. So, you know,I've had some hardcore athlete clients or whatever

(25:23):
that you would think are super megahealthybecause they're doing ultra marathons and stuff like
that, But you got so manyfree radicals blasting through your body and DNA
starts unraveling. So one of theseguys who was super mega fit died of
cancer in his early fifties, probablybecause he was hidden hidden exercise so hard

(25:47):
that those free radicals were unraveling DNA, mitochondrial DNA and so on. So
I think the same too, exposure. If you exactly, if you're if
you're really being a beast for intensecity, which I have been in my
life, you know, like,I'll admit it, but I just I've
started to orient to the middle zonea little bit. Even though the middle

(26:08):
zone is still freezing cold, I'mnot no longer going for Okay, let's
try to be twenty minutes in freezingcold water, and let's be more sane
with my schedule and and what mybody is capable of over time, right,
which is more like you know,in the research kind of poses that

(26:30):
eleven minutes total a week is enoughin that range that you've just described.
It doesn't have to be freezing coldin that fifty degree range where we're looking
at about eleven minutes a week.I do it colder because I am a
real advocate for getting the contractions andthe deep vasculature, the deep veins of

(26:53):
the brain, and I find personallyI only get that when the water is
kind of like under forty. Okay, yeah, I've been playing around with
it a little bit, but canyou hear me? Hello, Okay,
I've been playing around with a littlebit, Like well, so I have
a temperature regularly to tub outside nowI used to do the cold showers.

(27:15):
Honestly, find the tub's way morebeneficial and I can focus better and I
can get into meditation. But I'vebeen playing around with it, you know,
I think it's like anything. Youknow, it took me to really
g like now that I didn't seeimmediate benefits, but to really like really
notice the sustainable benefits and it tookme like at least three months of doing

(27:38):
that stuff, so maybe I needto do a little longer, but I'll
play around with it. Like mythink mine only goes to like thirty nine,
so I might and might you mayhave just motivated me to at least
twice a week to drop it downto that. But yeah, thanks thanks
for sharing that. It's just interesting. I just you know, like people
think I'm crazy, uh, butI tell them it's it's one of these
things, like it's it if youcan control more of your stress. We

(28:02):
have so much uncontrollable stress in ourworld. Things that like putting fires out,
people cutting us off in traffic,things that work, kids, wife,
husband, things that, like,you know, the uncontrollables are life.
But if you can like sit herefor you know, even just a
couple of minutes, you know,earlier in the start of your day under
a controllable stress that has a numerousamount of scientific benefits, and then you

(28:26):
get almost like to find a comfort. I tell people, like it's hard
for you to understand until you doit, but I describe it as like
it feels like the water is huggingme at this point. It's just holding
on to me like maybe that maybesomeone is Yeah, it's like it takes
some breathing, but after about aminute, I'm good. Like it's just
it is. It's just water.It's not cold, it's not warm,
it's just water. And it's inmy body, like it's on my body.

(28:48):
And and and my kids are startingto do it and getting used to
it. But yeah, they werelike kids. They jumped into this and
they thought it was crazy, butnow they ask for it, especially like
I got this thirteen going on fourteenwho plays lacrosse at a very high competitive
level travel across, and she's beendoing it more for like the muscle soreness
and the aches, and she seesthe instant relief and so she's just motivated

(29:10):
from that. Just suck it upa little bit, as we say,
and read the benefits. But Ijust hope and pray that people will find
you know. I interviewed a guyon here you talk about ultra Athletes.
His name was Eric Kinman, andhe's a five time he's a five time
iron Man, And I asked hima question the podcast, if you could

(29:32):
have like one wish essentially, andhe said, a cold plunge on every
block for the mental health. Butfirst we'd have to coach people through it
and teach him and like encourage themand motivate him. But yeah, like
I love his thought process because hesees it too. And it more and
more I realize this is some trend. This is some crazy thing. Like

(29:52):
I try to tell people, Probablythere wasn't heated showers, and it wasn't
like people weren't bathing for like thousandsof years. Like they jumped in water
and they did it to cleanse themselves. But it's I'm sure they found other
benefits. I mean, they didn'tknow the science behind it. They just
felt better, you know. Theyessentially cooled off mentally and physically totally.
And it's good to cool off,right, I mean in this inflammatory and

(30:15):
going back to what you're saying about, there's there's some beast out there that
keeps us from slowing down and deinflaming and being compassionate with each other and
taking time. And there's a lotof research that's being done about the connection
between the nervous system and the immunesystem. Okay, and this and psychology.

(30:41):
It's a fancy word called psychoneuroimmunology.So this is a connection between mind,
nervous system, and immune system.And the immune system and the nervous
system are like siblings. They evolvetogether. They're you know, they're in
constant munication via a particular nerve inthe brain called a glial cell, and

(31:06):
glio means glue. It kind ofglues everything together in the brain. And
these are immune sensitive cells. Okay, so if you're inflamed, so the
thing that's inflaming the brain is theseglial cells, and these are these are
immune system cells, right, soand so in an inflamed body, in

(31:27):
an inflamed society, that it createsinflamed brains. And what they're finding in
immune research is that marginalized humans,people at the margins that are underserved and

(31:48):
undercard for and are subject to racismand classism and all of the isms that
are out there, that those ismsin the beast directly impact the immune system
and directly impact inflammatory processes in thebrain. When you have an inflamed brain,
it's harder to build neural neural tissuestoo, to self regulate, you

(32:15):
know, to calm yourself down,to to go into the anti inflammatory system
in your body. Okay, Sothe beast is an inflammation beast. You
know, it distributes inflammation worldwide throughall these mechanisms of hatred and and all

(32:37):
that these are the things we needto be talking about and like educate you
know, teachers and politicians, andlike, this is marginalized humans directly impacting
means marginalized humans or like you said, see are more directly their immune sympcesm
more directly impacted and in their inflammationin the brain is increased, is what

(32:59):
you said, in in the marginalizedhumans in the world. So the isms
and as you talk about, soit's just you know, this needs Why
is this not being talked about enough? Because it's like we're trying to do
all these other things as I calllike band aid solutions to like you know,
a leg that's cut off, butyou know, talking about these things

(33:19):
it seems far more important. Youknow. You know, I remember even
my wife when she's seeing a doctorthat you know, oh well, you
know, you know African Americans typicallythis this and this, you know,
heart disease, blood pressure and andall these things. And it's like,
you know, you're already saying alot of the reasons why it is what
it is, and these are thingsthat we be working on. It's just

(33:43):
it's just, you know, it'sit's just it's not necessarily hereditary. It's
it's more of the way they're treatedessentially, and how they have been over
you know, hundreds thousands of years, and it's just turned into their immune
function and into their brain psyche andit's like, so this is going to

(34:05):
take generations of work, you know, but people even though aren't even aware,
right, like, so first weneed to make them aware, and
then we need to start to dothe work. And yeah, and then
you know, politics isn't helping becausepolitics is inflammatory, you know, like
we're a world of inflammation. It'sexactly right. Politics is almost by definition

(34:29):
inflammatory now, Like I can't eveni can't even hang for even a minute
before I'm inflamed, right, like, which inflames the brain and inflames the
god and makes us sicker. Andwe're wondering why, like you know,
we're sicker, you know where mentallysicker guts are, you know, And
it's it's all of these accumulating effectsand there's ways around it. And you

(34:52):
know, like cold punch is anotheris one thing. But like you know,
you talk about stress reduction and emotionalwellbeing, you know, in your
work, on your websites, onon your social media pages, like,
what are share some practical techniques thatlisteners can incorporate into the daily routines,
you know, to cultivate a moregrounded and balance life. You know,
maybe maybe we just start there,start start doing the things. Maybe you

(35:14):
didn't explore these different trauma things,but maybe just doing these things and then
starting to see the results from it. So what are some of those things,
those daily routines or or stuff toground them and balance them out a
little bit? Yep, So systematiccold exposure, starting slow with cold showers

(35:35):
and you know, maybe putting yourhands in ice is a good thing to
chill out with and move into ananti inflammatory system in your body. Another
simple uh intervention, if we wantto call it, that is to just
focus on the exhale cycle of yourbreath for two minutes, you know,

(35:55):
turn off your phone, go someplaceand breathe out your stress right when you're
when you're actually putting conscious effort intocontracting your lung tissue on the exale cycle
of the breath, it brings usinto the anti inflammatory system, which is

(36:15):
the parasympathetic nervous system. Right,it stimulates the vagus nerve. Just by
bringing your awareness to contracting the lungtissue on the exale cycle of your breath
is going to light up the antiinflammatory system, right like that. There's
even science about doctor Huberman posted somethingand it seems so obvious, right,
But if it was so obvious,why are people not doing it and finding

(36:37):
the benefit? But just even thesymbol of like exhaling, going and doing
that, you know, for likea minute, you know, or three
to five brass and just really again, you got to get rid of the
distraction. It's so hard. Iget it, people, I get it.
Man, I'm driving down the street. I'm seeing people like in between
lights with their kids in the backseatplaying on their phone. I get it.
It's easy. It's the stimuli.And but like if you could just

(37:00):
do that, like at those stuff, you don't have to close your eyes
every time. But trust me,like just the one minute if you're not
doing any meditation, they say,if you're not doing any meditation, you
do but for an hour. Ifyou already doing meditation, all you need
is five minutes. But I knowthat's not realistic, But even just one
minute of what he's talking about,A focusing on the exale, getting registractions
and addating that ah, and reallyjust focusing on that, You'll feel some

(37:22):
pretty instant relief. It'll be thedifference maker. I'll tell you this from
personal testiment, a difference maker oflike approaching wife, kids stress. You
know, I do it before Iget out of my car. Most times
I can't. If I'm honest,I don't do it every time, but
most times I do it. Andwhen I do, I go into the
house much more grounded, much morefocused on my wife, and I'm not
thinking about the million things I wishI did or could a don or need

(37:44):
to do. I'm just focused onmy wife and kids. Literally just sitting
in my vehicle for a one minuteand doing what he saw about exhaling.
And sometimes I do some mantras likeand I share that in my book if
you're curious with those are but evenjust simple ah and do the relief even
just doing you planar out with it. In fact, if you're listening,

(38:04):
pause it this show right now anddo that and then continue the episode because
it's super beneficial. But continue continuewell, you know, I think also
something to take seriously is play becauseif you think about it, when we
laugh, we're exhaling, and there'sa real process in our diaphragm that's happening

(38:30):
that helps the body to move intothis anti inflammatory system. And not only
that, the neuroscience teaches us thatour endocannabinoid system in the brain is the
system that is stimulated by play,and this is an anti inflammatory system when

(38:51):
it's in balance. Right, whenthere's too much weed, smoking and things
like that, or there's too muchextra size are too much of a good
thing, then the cannabinoid system canmove out of of its anti inflammatory components
into inflammation. But what we doknow is that play stimulates this system.

(39:15):
So I'm really serious about play.I think that we need to get out
there and play more because everything's soinflamed and serious out there that we just
need to we need to We needto play more and laugh more. And
you know, just watch YouTube videosthat make you laugh, because you know,

(39:37):
laughter heels right. Laughter brings usinto anti inflammation, which is what
we need. And man, Italk about play all the time. In
fact, if you were to cometo my gym, you see it's like
an adult playground. I got Igot weights and stuff, but I got
a lot of turf. I don'thave any machines really, and I've got
monkey bars, I got things youcan swing on. But I also just
tell people like I hear over,I don't have time to work out and

(39:59):
I'm to go to the gym.You don't have to do you have kids,
Yeah, I've got kids, playwith them, play tech. Oh
I can't. That's working out andthat's good for the mind. And I
always say, you know, physicalhealth, whatever your goals it might be,
starts up here and like you're gonnafeel good. And you talked about
it like play laughing. I meanhe's saying laughing is good for you,
Like you know, I know toScott does some podcasts on here, and

(40:22):
there's some hilarious ones out here atrock Box, and it's just like even
I'll add the community aspect. Yesterdaywe were talking to somebody and it's just
like, you know, we're livingin these artificial environments, eating artificial foods
by ourself, watching Netflix by yourself. And not to say you can't do
that, not to say you shouldn'tdo that, but like we need to
get around, play with people,play with our kids, laugh more in

(40:44):
community, go to comedy shows again, go to the movies and laugh,
you know, sit in a circleof group and just be silly. And
it's so beneficial to your health.Like it's not just adding the smile,
but you're talking about just the immunesystem and the exhale expone. So it's
like, so far we got jumpingcold water, focus on exhaling, play

(41:05):
and laugh. Can we all dothat? What else you got? Well?
I love linger on play just alittle bit longer. Sure, let's
go. I think that it'd benice to make a discipline out of it.
Like there's all these exercise regimes whereit's like thirty days intense this or
blah blah blah. What about athirty day comedy discipline, you know,

(41:31):
where you have every day for thirtydays you do ten minutes of listening to
comedy here and searching out comedy showsor something like that, or committing to
comedy and being making a space forabsurdity in your life. Like what about
because I personally believe that absurdity healsyou sebody, dad, jokes are going

(41:54):
to help people's health. Yeah,bring it, I've made you laugh?
R Yeah, Yeah, dad jokes. Heel, you know, let's stop
satirizing the dads and just laugh withthe dads, you know, laugh with
the dads rather than judge them.Right, we got, I got dad,
I should be a T shirt man, laugh with the dads instead of

(42:15):
judge them. I love it.Yeah, yeah, well so what else?
Of course there's exercise, and exerciseis super important. You know.
I always put it down as movement, and yeah, yeah, just move
I tell people try to move everyjoint every day, and if you're very
limited, even just doing like somewrist circles and doing every joint. But

(42:37):
like, I'm a big proponent ofcrawling if within your limitation, because and
then adding rotation to it, likeI do a lot of rotational crawls for
about three months straight recently, Iactually three times a week, was crawling
about four hundred yards a day.And how much better my entire body,

(42:59):
let alone of mine. And thenthe cardiovascar workout I could go on all
day. But it was hard atfirst, but then it became fun and
then my kids are doing it,and but my hips have never felt better.
I injured my back last year withtwo torn discs, and so I've
been finding different ways. But man, talk about a good workout, but
also just like how good my hipsand backfelt afterwards. But I'm a big

(43:22):
proponent of crawling. For one,It's one of my goals. You know,
I always get to people's deep goals, and one of my one of
my big goals is to be ableto crawl around and play literally on the
ground with my grandchildren. However oldthat is, like, that's a goal
of mine. So like I'm beingdoing prevented measure and I look at that
like, I don't want to bethat guy to teach his own If you

(43:43):
want to be that guy sitting inthe couch is observing cool, no judgment,
But I want to be that guythat's literally playing and crawl on the
ground with them. And that's mygoal. You know you can make that
your goal too. But so I'ma big proponent of moving and your joint.
And if you can't crawl, likeI just sell, what could you
do? You know a lot ofpeople say, oh, that's for kids,
or I can't do that, butI'm too old for that. Get
that out of your head. Whatif you could, like think of all

(44:04):
the things you could do. Ihear so many stories of parents who can't
do a lot of things with theirkids because of physical limitations, and I'm
like, you know, sometimes itis what it is, and I get
it from injuries or whatever. ButI always want to encourage people that your
kids want you to play with them, your kids want you to be with
them, and even have kids.I'm just going to tell you're going to
feel a lot better with krumb.But yeah, move every joint every day.

(44:25):
So I'm with you on that,just moving the body. And I
always help people even just start withwalking the dog. It doesn't have to
be what you think it has tobe. It doesn't have to be jim
lifting weights, bodybuilding. I alwaysgo for resistant training because the research is
there. But yeah, yeah,yeah, some of the most inspiring elders

(44:45):
I know are people that have theirinner child still alive. Right, So
what I'm hearing you say is whereI'm going with it. Is being able
to crawl with your grandkids means thatyou're keeping your inner child alive. And
because it's kind of hard to beserious when you're crawling around with them,

(45:08):
yeah, what I mean, it'slike, and I really admire people that
have kept their inner child alive throughoutthe lifespan. I think that's really important.
I never thought about it like that, but I've had I've had this
saying since I was a kid,or I don't know what it's saying,
or it's a belief. Probably morethan a saying is that, you know.

(45:31):
And I had a conversation with somebodywho's having a kid, and I
made a post on social media aboutthis because they're having a child and they're
hearing a lot of negative people aroundthem. And just to give you a
little background, these people, ittook a lot for them, Like they
had a lot of they had todo a lot of different spend a lot

(45:52):
of money and do a lot ofthings to be able to get for his
wife to be able to get pregnant. And I'm not going to show the
whole story, but let's just knowwhat's really challenging. And they're finally having
a baby, so they're super gratefuland and all they're hearing is a lot
of negativity around them. He wastelling me the other day we meet on
a in this men's group on aSaturday, and like all your life is

(46:14):
over. Oh man, you're gonnabe tired, Like all that stuff,
and it's like it's different for everybody. And you know, I told him,
I was like, I loved havingkids. I've always had this perspective.
Was like, you're saying, Iget to sled again, I get
to play tag again. Like whatadults you know are like going sledding that
don't have kids, or when wego to a sledding hill, you'll see
some parents I don't like, likeI'm the only dad, but most of

(46:36):
you know what they're doing. Theygot a cooler beer. They're up at
the top of hill drinking, whichis cool if that's their choice. But
I'm telling you so much more funif I can go sledding, if I
can play tag in the backyard.I got two kids that play hockey,
one plays lacrosse, and one ofthem plays baseball. Like I get to
play sports again. And I'm notlike competing as anything. It's just like,
yeah, I get tired and Iget sore. But it encouraged me

(46:58):
to actually, like, didn' growup playing hockey, So I'm actually playing
hockey now. I learned the sportlast year and now I'm playing on a
team, and I'm like to playa sport at forty two, like it's
so fun and then to play againand be a kid like you know,
you hear the phrase adulting, andthere is things about adulting that you know,
I wish I didn't have to paybills and do these things. So

(47:20):
why don't we balance that out?These things you can't change, You can't,
you can't. You gotta work,You got to provide some of the
society, you gotta make an income, you got to take care of and
these things suck sometimes, let's youknow, but you gotta do it.
And what I guess you don't,but you know you know what I mean,
like, so why don't we balanceit out? Was some fun,
Let's play, Let's be kids,you said, inner child, I'm gonna
borrow that. Let's be that.And I didn't know that I was doing.

(47:43):
I just know that I wanted tohave fun until the day I die.
And what better way to make anexcuse to then if you have kids,
like and as they get older,it does get harder. I mean,
like I'm playing more probably with myten and seven, but I'll say
this, at least I can go. My daughter's really working on lacrosse and
and keeping and making her travel team. So just like playing in the backyard
la cross catch with her, youknow, so riding bikes is her.

(48:05):
She loves riding bikes and hiking,so we do that together. So you
know, it's almost like doing thingsthat they want to do even if you
know, but it's fun, right, So I'm glad you brought that up.
Yeah, and it's I really likehow you're framing it that, you
know, what an opportunity parenthood isto relive your childhood to play again to

(48:28):
you know, for me, it'slike I get to be a spaz and
they're all like, being a Spazis super fun for me. Right,
you may just be a spas andhave fun. And yeah, the fifteen
year old doesn't like the spas verymuch, so I checked the spas at
the door a little bit more.But meanwhile, she's, you know,
she's doing her teenage thing. Andwhen she takes care of the three and

(48:50):
a half year old, I'm saying, I'm already giving her this coaching.
I'm saying, you know, becauseshe covetches about it, right, she
covetches about it and she whinds aboutit. I'm like, listen, this
is an opportunity for you to connectwith your inner three and a half year
old, Like, don't lose thatbecause the teenagers have their own different type
of playing and stuff like that.But I can already see how she's kind

(49:14):
of divorcing herself from from the threeand a half year old. Glee,
that's very specific to the three anda half year old. So I'm saying,
you know, connect with your innerchild. Keep it going for the
rest of your life, you know, yeah, make it a reason and
like schedule it out. Like soyou talked about like discipline on play and
I tell people this that I actuallyschedule time with my kids, and I'm

(49:36):
like, I want to be spontaneous, and I'm like, you can schedule
the time and then maybe be spontaneouson the activity. And sometimes spontanety is
cool. But I'll tell you this, if you're if you're a human today's
world, like you got to schedulestuff otherwise not happening. So schedule like
an hour thirty minutes and you know, like, for example, I knew
that this past Saturday that I hadninety minutes before between it like things that

(50:00):
had that were going on, andso we went to the museum a play
here we have this amazing museum hereand the kids. I was like,
but I was like, we can'tstay the entire time. We're not going
to make every exhibit, We're notgoing to see all the floors and everything.
But we got ninety minutes from theminute we hit the front doors.
I mean, we got to leave. Don't feel rushed. We can always
come back. We got a seasonpass, so just like, do what

(50:22):
you want to do. And Ihave three kids, so I just like,
let them all pick, what doyou want to do? What do
you want to do? When wemade sure that everyone got to do what
they want to do, and thenwe got out in ninety minutes and we
still had fun, you know.So it's things like that. So we
got a little bit of time hereleft about ten minutes or so. But
I want to get to a fewother things. So we've talked a little
bit about trauma trauma recovery, likeit sounds like it's an essential aspect of
your work. Correct, So we'resome key insights and mythologies that you employed

(50:47):
a sport individuals that we haven't reallytalked about here today in the healing journey,
especially after experienced trauma. Yeah,so when a body gets traumatized.
So it doesn't matter if it's ahuman body or another mammal. An intense
biological process happens. It's super intense, very powerful molecules are slamming through the

(51:13):
body. It's like it's like anuclear explosion. Uh. And the big
ease, the big molecules, ofcourse, organize what we call fight flight
and freeze. So like when aperson is deeply uh stuck in these states
in their life, like, theybecome habits fight flight and freeze habits.

(51:37):
They need help, okay. Andone of the reasons why they need help
is because one of the problems withthe with the beast of civilization is that
it teaches our bodies to work aroundthe natural biological process of resetting. So

(52:00):
like when an animal out in nature, like let's we have a predator in
prey dynamic, right, a preyanimal gets bitten by a predator animal and
if it survives and often go intothis freeze response, really powerful opioids going
through the body. During the freezeresponse, dissociative chemicals. Opioids bring the

(52:25):
body into dissociations like nature's compassion.Right, so, oh shit, I
might die. So like here wehave these chemicals to help us to ease
our transition into death through the pain. So the animal goes into this opioid
response and goes into a freeze responsein case it dies, for example,

(52:47):
but if it doesn't, if somethingdistracts the predator. What we're finding in
the research and what Peter Levine talksabout and all of us trauma resolution practitioners
know, is is that that freezestate needs to be literally shaken out of
the body. Okay, it's likea rocket fuel if it if it lodges

(53:07):
itself in the tissues of the body, it's gonna it's going to organize as
habits, bad habits, you know, freeze habits. You know, taking
drugs too often or something like that'sa freeze habit. It's a dissociative habit,
you know, the things of thatnature. But what we see in
animals, right is that after they'resafe, they go through a really intense

(53:30):
process of shaking to get the getthe trauma out of their body. Now,
with civilization, because this event looksso weird, you know, to
shake off the trauma from your body. Essentially, we stop kids and stop
people from doing it because it makesus feel comfortable because that shaking process looks

(53:52):
crazy. It makes it makes peoplebecause it looks so uncivilized and everything.
It looks crazy to shake everything offand go Brazil, which is what animals
do after a traumatic event. Butwith civilization, we've taught bodies how to
not do that. Essentially, we'reteaching bodies to not release trauma by holding

(54:12):
it in and being civilized and savingface as it were. So like shaking
process, like literally putting on music, you know, music that you like,
and then just going through whole bodyshaking for like five minutes is really
powerful. You don't have to gopay gobs of money to a therapist.

(54:35):
A therapist can help and make itmore efficient. But you know, Trauma
Release Exercise community is there for youon YouTube. And then also I've heard
of nevers is just like so let'slaugh and let's shake around and what about
I mean this time I do sometimesit's very rare anymore, but earlier on,
like when I was in the stress, I would literally go in the

(54:57):
wards and just like primarily screw isthat a thing? Or is that just
me making a way for getting itout right? I'm not getting that constant,
that constipation in the throat, movingright, just getting getting it moving,
and it actually shakes your vocal chordsin a way that because our voice
and are the tissues that organize whatwe're saying or what we're about to say,

(55:22):
or what we're biting back because it'slike not politically correct or it's not
good to release anger or whatever.We we we bite that back into the
tissues of the throat and the jaw, and releasing like that literally vibrates some
of that some of that held experienceand sometimes the trauma them jumping the cold,

(55:47):
play around and laugh. Here wego. Okay, so we got
to wrap it up here. Butthere's three other questions. I'm not gonna
get to mal so I'll let youchoose. This is a new one.
Choose your own adventure. Would yourather talk more about neuroscience, mindfulness or
self regulation? Okay, I wantto talk about self regulation. Let's go.

(56:09):
That'll be the last and then we'llhave one more. So self regulation
is essential and wonderful. You know. One practice for that is just take
your socks off and walk on theearth. Right, It's just like simple,
right, just take off your shoes, take out your socks and go
walk on the grass. It's calledground deck or crawl right that Justin does,

(56:34):
and that's greatly. It helps toself you know, it helps to
self regulate, you know, andself regulate basically, that basically is this
anti inflammatory system. The excel cycleof the breath helps us to get into
that self regulatory loop. But mythe bone I have to pick with people
that talk a lot about self regulationis that it undermines the other side.

(57:02):
So I like to say rock androll and regulate or rave and regulate,
because the nervous system is healthiest whenit moves back and forth in a fluid
way between regulated calm states and arousestates that feel good. So arouse me,

(57:23):
stimulated, stimulated by life, laughter, all of that stuff. So
I like to say rock and rolland regulate rather than regulate, because there
can be something really right about Okay, let's just regulate, regulate, regulate,
you know, like let me domy meditation practice to regulate, regulate,
regulate. Now, that's that's goodstuff, but sometimes it can be

(57:45):
prioritized over Hey, let's let itrock and roll. Let's go out and
do things that are stimulating that feelgood. Let's you know, let's dance,
Let's let's laugh, you know,let's do things that are stimulating.
Would you include like working out inthat stimulating regulate, put on the music,
you know, let that intensity flowthrough. You know, it's a

(58:07):
difference. So basically, the ideais that regulation, okay, is better
thought of as not not only justthe ability to dampen negative emotion and to
calm down, but to amplify goodfeeling states, to amplify positive states,
to bring to make gratitude a practice, to make healthy stimulation of practice.

(58:31):
Go to the gym, let itblast, you know, do things that
are intense that feel good. Andthey might not feel good right, it
might take a while to kind ofembrace them. But I'm really passionate about
this idea that regulation isn't just dampeningdown everything and chilling out. It's about
learning how to rock and roll andfeel good and rock and roll and rock

(58:53):
and roll and regulate. Man,I love it. One more question feel
again. We could probably pick yourbrain and talk about a lot, but
you know what message you hope ourlisteners will take away from this episode and
how can they continue to learn fromyou and connect with you on everything you're
doing for sematic psychology and neuroscience andthinks of that sort. But yeah,

(59:15):
like, if there's one thing youcould share or what do you hope they
get from this episode? And thenof course how they can connect. Yeah,
I hope you take the four orfive or six practical things that I've
mentioned, you know, just takeit with you, you know, take

(59:35):
play seriously. That's kind of aparadox, right, shake things off,
laugh a little bit more, doa comedy discipline over a month, walk
with bare feet on the ground whenyou're feeling inflamed, and be an advocate

(59:58):
for yourself. Know that social oppressionin flames bodies and brains, and hopefully
you know, the best of thebest is just be out there being an
instrument of anti inflammation and play andgoodness. I love it, man.
And how can they connect with you? They can go to my website which

(01:00:21):
is Sematic Doctor s O M AT I C A doctor spelled out www
dot somaticdoctor dot com. And thenI have Instagram which is also Sematic Doctor,
and I post a bunch of practicalstuff on my Instagram accomp Maybe you
can in the show notes you canput my stuff. We always do.

(01:00:43):
Thanks Brian. I really appreciate thiswas so cool. Like this was obviously
very very intellectual, very educational.We had some fun though, we had
some laughs, and I'm really gratefulfor your time and for those that are
listening. Just remember you can domake one difference. And maybe you're not

(01:01:05):
doing the work that Brian is orthat I am, but you can make
a difference by just sharing this episodeout there, by liking, by subscribing,
by commenting, by doing all thesethings, because even that simple thing
will make this episode more Where wedo this for free for you guys,
to bring value to the world,honestly, and we bring people like him
on here to make the world abetter place, to help people strive literally

(01:01:28):
every single day. Simple tips oneminute day, two minutes a day to
really thrive, not only for themselvesor for everybody around them. So do
those things, share with those Evenif you didn't find value, we know
somebody you know in your circle might. But this one was really cool.
I mean, come on, hetold you go out and play and laugh
and you'll be healthier. And Ilove it. He told some other things
too, So rewind it. Ifyou missed it, watch it again,

(01:01:51):
listen to it again. And watchit with some friends if you can,
and then maybe laugh over it andtalk about it afterwards. So again,
thanks for tuning another episode of Strivethree sixty five. Take care,