September 18, 2025 • 46 mins
9043771196 magnoliaBwellness.com today's episode Dedicated to Charlie Kirk & Turning Point we discuss what is happening in society as we look to rebalance, refocus, reset emotions and learn ways to ground, heal, reframe and stabilize our emotions in a challenging time. Mental health tips and techniques to help you navigate your way to find and be your best self and to support those around you. stand strong in faith and strength. gain help intervene work through concern for mental health
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Wellness Uncensored is broadcast live Thursdays at 3PM ET Music on W4HC Radio – Health Café Live (www.w4cs.com) part of Talk 4 Radio (www.talk4radio.com) on the Talk 4 Media Network (www.talk4media.com).
Wellness Uncensored Show is viewed on Talk 4 TV (www.talk4tv.com). Wellness Uncensored Podcast is also available on Talk 4 Media (www.talk4media.com), Talk 4 Podcasting (www.talk4podcasting.com), iHeartRadio, Amazon Music, Pandora, Spotify, Audible, and over 100 other podcast outlets.
Become a supporter of this podcast: https://www.spreaker.com/podcast/wellness-uncensored--5937142/support.
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Any health related information on the following show provides general
information only. Content presented on any show by any host
or guest should not be substituted for a doctor's advice.
Always consult your physician before beginning any new diet, exercise,
or treatment program.
Speaker 2 (00:33):
Hey, and welcome to another episode. Today. We are back
live at Wellness Uncensored. My name is Patty g and
I'm a psychiatric nurse practitioner. So exciting to be here today.
You know, we are just storming into a new age.
I think of having the ability to just take our
pride in our country and hopefully our mental health and
(00:56):
mental wellness back underhand. I think so much has been
were shadowed for the past I don't know how long.
Let's just say it's been years, especially even before the pandemic.
But the pandemic turned out so many different things. And
while it was an attempt, I think to make it
appear like we were helping people, so much devastation and
(01:18):
destruction was done, not just to the physical body, but
to the mental psyche as well. And the culmination of
what brought this show forward nearly we're in our third
season now was to get information out to folks that
wouldn't otherwise, hear things that don't happen on mainstream media,
and things that many of you probably can't even get
(01:39):
in to, you know, an alternative medicine provider, just I
hear patients every day talking about how difficult it is
for them to you know, get a consult with a urologist,
a cardiologist, their primary care and it's just mind boggling
to me because as we sit here today, you know,
(02:02):
I always make room for patients, and I always make room,
you know, in the other practice that I work in,
we try to keep emergency appointments available because who can
predict a problem? But you're not going to find that
in many places that you go, at least not in
the mainstream world of medicine. And so you know, it's September.
(02:23):
September is National Suicide Prevention Month, and sadly, with all
that we've encountered in the last four or five years,
and you know, I say, it's sad, but we're not
here to give you just doom and gloom. We're here
to give you ideas and tips and things that you
can really take and manifest in your own life, manifest
(02:44):
in your families. And I see anywhere from twenty to
thirty patients to day sometimes and even on the weekends,
and I get a lot of questions and comments and
what ifs and what to do and how and all
this kind of stuff, And so I I want to
pass some of this stuff on because some of this
stuff you can just do taking hold of yourself and
(03:07):
taking your mental wellness or your family's mental wellness back
down to kind of the grassroots, you know, most basic level.
Every week, you know, we're going to bring you some
things here on Wellness and censored. There's ways to reach me,
certainly down at the bottom of your screen. We've got
the pattigillianowllness dot com page. We've also got magnoliab wellness
(03:30):
dot com. That's another great way to reach out. And
if you're looking for tips or supplements or nutrients, I
can certainly help you with questions and answers, whether you
get them from places that I use or places that
I can help you find. But it runs the gamut.
And I literally have some show and tell today of
things that I wanted to kind of go over. But
(03:51):
you know, let's just talk about a couple of things.
You know, I have more people coming in over the
last few weeks with anxiety, fear, intimidation, uncertainty, and a
lot of things that I hear from people are just
they get into the weeds, nitpicky family conflict, friend conflict,
professional conflict. And it all starts with how you approach
(04:15):
a situation. So you know, we can either react or
we can respond. And a lot of times what I
will tell people is and I just had a lead
you this morning. You know you're doing your best, You're
trying to take care of yourself, and things just seem
to come unwired. You come unhinged. Things are just ungluing
before your eyes, and yet you have the best intentions.
(04:35):
One of the simplest things to do, and hopefully you've
tried it, but it does really work, is to take
a deep breath, just go brea it in, start to
let your brain marinate a little bit. Pause a pause.
If you've ever heard about it, it's always a wise
thing to do before you let something out of your
mouth for a number of reasons. One, what you say
(04:57):
you can't take back, and number two, so maybe if
you give yourself just a minute, you may actually say
something that can really be beneficial for yourself and the
person in front of you, as opposed to blah blah
blah you blah blah blah blah. Right. I practice this
myself because one of my greatest challenges in our crowded
world today, you know, driving down the road, you just
(05:18):
often wonder what people are thinking and doing when they're
supposed to be focused on driving. Nothing we can do
about it, but instead we get mad, we yell. We're
basically yelling at you know, a box of steel and
plastic in front of us. And really it's kind of
silly when you think about it. But you can blo
off steam, you can say things in your car and
it's done. It's over with. And you know, I'm not
(05:40):
going to discourage you from just you know, calming yourself down.
But to what level people take it. We've had more
road rage issues, we've had shootings and all kinds of things.
So let's just start with you in the pause. Okay,
when you take a minute to breathe, you're trying to
reset your nervous system. You know, your heart rates rapid.
(06:00):
You're in that fight or flight and just taking a
moment to reset your breathing is really important. You know,
take a breath. Everybody, do it with me, Hold it
and let it out. Don't you feel a bit calmer? Now?
If you do that a few times, it really does
kind of bring your heart rate down, bring your mood,
bring your tone of voice down, and you can focus
(06:21):
and function much better if you do that. So that's
just one simple thing. There's other things that you can
do that are very easy. Take your two fingers, put
them over your chest, over your heart and tap. While
you tap and you breathe, or you tap and you talk.
It is a way of resetting your autonomic nervous system.
Super important to do because people generally struggle with these
(06:44):
kinds of feelings fight or flight, anxiousness, panic, flutter, And
when you're in the moment you're about to go in
front of people to talk, you're about to walk into
a room, you're going to go into the grocery store,
you're going to go into the doctor's office, you're about
to go to your boss's office, whatever it is you're
going to do yourself the benefit of just a pause, tap, breathe,
(07:04):
and off you go. Now, a lot of folks often
ask and they come in and it's so funny because
I give you all the inside scoop and so picture
me in an office or online, and I'm talking to
my patients, and the thing is that they kind of
say or throw at me. I have to always pause
before I say what I'm just like about to blurt out,
because it's real to them, right, your feelings are real.
(07:28):
I can't say that you don't feel what you feel.
But when you start saying something to someone, I always
have to go I wonder if they've really thought about
what they were going to say. I wonder if they've
thought about how they sound, and I wonder if they've
thought of have they really tried things to help themselves?
Now helping yourself. I'm not discouraging you from getting help.
(07:49):
In fact, I'm encouraging everyone. Let this be the year.
As we go into the end of twenty twenty five,
we're in the final quarter, we're going into twenty twenty five,
we're in at the end of twenty twenty five, and
we're going into twenty twenty six in just a few
short weeks, like fourteen weeks. Let's make twenty twenty six
the year that we blow away the stigmas, we blow
(08:09):
away the mindset that my mental health is something that
I have to be ashamed of. You don't. Mental health
is mental wellness, mental issues, mental illness. That's the part
that needs some fixing. But if you're into mental health
and mental wellness, then you're on the road to getting recovery.
And so a lot of times it can't be done alone.
The other part to that is when people come and
(08:31):
they present and they tell me, you know what's going on,
it always runs through my mind, well what are you
doing to take hold? What are you doing to get better?
And a lot of times when they are in front
of me and I say, okay, well let's talk about
and some of you know what I'm going to share.
How are you sleeping, what are you putting in your body?
(08:53):
How are you fueling? What kind of movement are you
getting during the day. And the answer is sometimes to
all three of those is oh, I don't sleep at all,
I'm not hungry, so I don't eat, And oh I
don't believe in exercise. So if you take a minute
and think about that, if you want your car to perform,
it needs a good set of tires, It needs gas,
(09:15):
it needs oil, it needs parts that work and aren't
worn out, and so much like your body. The other thing, too,
is once we don't even turn the car over. Now
we push a button, right, put our foot on the
brake and we push a button. What happens. It's magical.
Right for me, it is because I don't know the
first thing about how to make a car work or
how to keep it running, other than just follow what
(09:37):
they tell me to do. So I take good mechanical
advice because I'm not the expert. So for mental health advice,
what I'm telling you is you have got to consider
what is it that turns your car on. It is
a motherboard of a computer chip. Well, we all have
a motherboard, and it sits just above our neck, at
the base of our or at the base of a skull.
(09:59):
It's our brain. And the brain is a cognitive miracle.
It does things that we don't even know that it does.
And the simple fact I'm sitting here, you guys are
tuning in, we're breathing, our hearts pumping. We don't have
to do anything to make it work. Right generally speaking,
what if we did, do you think we would all
(10:19):
do a good job every day? Some of us might
not return to the awake status. Some of us might
not be able to get our head up off the
pillow because we just can't get that heart to pump
or a breathing to go. So the brain works despite
our inability to make it perform well. It really is
such a well oiled piece of our body, our anatomy,
(10:42):
that even when we don't take good care of it,
it still is going to function. Now, how it's going
to function is really kind of why we're here today
and to talk about some things. And like I said,
I've brought some little things that I do, that I drink,
that I use, and I want to share some things
with you. Even the power of the PA is going
to come in handy for you today. We've got to
(11:04):
start with self care. And when we get past what
we're talking about with self care, I encourage you find
someone else to relate to that you can get some
good tips, follow up on your mental wellness. A good therapist.
There's social workers, there's therapists, there's mental health therapy folks
out there. There's psycho nurse practitioners and all kinds of providers, psychiatrists.
(11:25):
But maybe you need a little more than some self care.
But for right now, try not to go into a
provider and ask them to give you a miracle drug.
There is no such thing, and even the best things
that we can use, and I think there's some fantastic
medications out there that can really be a benefit to
get us on the right track or to lift us
from a place of where we've been. And you know,
(11:47):
this goes with all the other episodes we've talked about
where there's there's embedded anxiety and trauma and hurt and
pain and sadness and depression and grief and the inability
to break those cycles. But for today, let's just take
us step forward and you know what are we going
to do? All right? So sleep super important. Not everybody
gets good sleep. There's some basic things that you can
(12:08):
do to get better sleep, wonderful supplements out there. Some
people like to use magnesium, some people like to use gabba.
Gabba is the neurotransmitter that your brain already produces, So
if you put a little more into your body, it's
going to help you to have a nice sound sleep.
So Gaba supplements, it's Gaba. It is not Gaba penton. Gaba.
(12:29):
Penton has components of the gabba neural transmitter in it.
But it's Gaba is a supplement, so that's one thing
to look up or you can text our office about.
But if you get a little gaba, people ask about melatonin.
Melatonin is also naturally occurring in your body, and sometimes
we don't make enough of that. And can it get
you to sleep, yes, but it won't keep you to sleep.
(12:51):
So if you mix melatonin and gabba, some supplements have
both in there, that's not only going to get you
to sleep, it is going to keep you to sleep,
which is super important. There are some great little products
out there, and I have to I have to just
share one because it doesn't seem to have any of
the nasty ingredients that I've found that we talked about
prior about B twelve. You want to look for something
(13:15):
that has a methyl B twelve, not a cyan B
twelve cyan cobalamon cyan has traces of cyanide, but metho
cobalamin is B twelve. But this cool little drink, it's
called Recess. It's very calming. It's got adaptogenic herbs. It's
got some juice, it's got pineapple, cranberry, citruc acid. It's
(13:35):
got some other like guava, juices in there, apple papaya,
it's got rose hips, filtered water. It's just a nice
little calming drink, and it's it's like a carbonated water,
no alcohol. Definitely not an energy drink. But again it's
just one that it's like an ousa moment when we
get ourselves to sleep, and hopefully we'll talk a little
(13:57):
bit about sleep again before we wrap up today. But
when you get up in the morning. I can't tell
you how many patients will tell me, Oh, you know,
I just I'm not hungry, not hungry, I'm not doing it.
I get nauseous. I can't eat. I just can't eat.
I have had people tell me not only have I
had people tell me they don't eat till two o'clock
in the afternoon or later. I recently had somebody who
I'll take them at their word because it's their body.
(14:20):
They hadn't eaten in two or three days. That's really
not optimal for your motherboard, your brain. Can you do it? Yeah?
Can you survive long doing it? Probably not so good.
And if you're starting to have symptoms of cognition, concentration,
focus memory, I'm sorry to tell everybody you are not
(14:41):
attention deficit. You are not attention deficit with hyperactivity, you
are brain deficit of nutrition. And until you really feel
the triangle of nutrition, sleep, and activity, you're going to
be hard pressed to help me figure out where you're
add comes from because we have to make sure we
(15:03):
have the foundation right. It's just like if you were
laying in a bed and we wanted to give you medication.
Medication alone will not sustain you. We saw that sadly
with COVID. Patients were medicated out the wazoo, remember some
of our prior shows, And they weren't hydrated, and they
weren't nourished, and essentially what happened to a lot of
people during the pandemic. They were just pumped and pumped
(15:26):
and pumped with what they thought was life saving medication,
and they dried out, their kidneys shut down, and they died.
So hydration is super important. Nutrition is super important. When
you get up in the morning, if you can't eat
a breakfast, it's totally fine. But when you wake up
and you grab your coffee or grab what you enjoy
a drink, grab a protein drink. Okay, there's lots of
(15:47):
them out there on the market. This one's great. A
lot of them are twenty or thirty grams of protein.
I don't need you to chug it. You're not going
to be a performance athlete. We're going for every day living.
Mom's dad, kids eight years old enough, Get a little protein.
If your kids are picky eaters, find a pre made
protein drink that they like. The ones that are powder filled,
(16:10):
and you know the powder ones have you got to
mix them up and sometimes they settle out. You got
to keep shaking them to drink. The premade ones are
very creamy, they taste good, They're good for you. And
what are we doing. We are starting to fill the
gas tank to fill the brain, to get the brain
to start firing correctly. Do this for two weeks and
tell me. If you don't feel a little bit better,
(16:30):
now that's your morning. Everyone needs to know. The amount
of protein that you should have in your body every
day is approximately your goal body weight. And we'll make
it simple. Say you're one hundred pounds and you're happy there.
You need one hundred grams of protein every day. Why
Because it's going to fuel your brain, it's going to
(16:52):
let you think clearly, it's going to let you remember,
it's going to let you have focus. And this is
just the general let's let's fill the curve with the foundation.
You don't have to do it all in drinks, and
I'm not suggesting that you do drinks only, but if
you are having trouble getting in all the grams that
you need, then do some drinks, do some protein, either
(17:12):
powder or pre made drinks, and then finish it up
with salmon, chicken, beef, pomus and mommy peanut butter. Avocado.
Avocado is good because it's got some fats in it,
but you have to fuel your brain, and you have
to fuel with protein, and protein's long standing. Then you
can minimize the carbs. Also, when you fuel with protein,
(17:33):
you're also cutting a lot of the desire to want
to overeat, binge eat or creating salts and sweets, so
it can be helpful that way. So that's just the
foundation there of some of the nutrition and hydration. We've
talked about this a lot of times. You need half
of your body weights. So again, if you're a hundred pounds,
(17:55):
I have people that barely put down a bottle of
water a day. You're one hundred pounds, you need fifty
ounces and most of the general sized body or bottles
of water are about ten ounces, so if you're a
little one hundred pound thing, you need five bottles from
the time you wake up to the time you go
to bed. I know that sounds like a lot to
some people, but it's hard because when we're drinking water,
(18:17):
it doesn't necessarily satisfy a craving unless you're thirsty. So
to the rescue, I brought a show and tell again
if you're tuning in and you can see it if
you can't, it's branch chain amino acids. There's lots of
them out there, but BCIA it's branch chain amino acids. Generally.
What it's got in there are several different amino acid groups.
(18:38):
There's really no fillers. Some of them will have a
little calcium, little magnesium, some sodium and potassium for electrolytes.
It's very good to have before workout, even after workout.
I put this in my drinks throughout the day, and
if you need five bottles of water a day, while
these are great like this, will say one scoop, a
(18:58):
full scoop in a ten bottle of water maybe too sweet.
So what I want you to do is just use
a half a scoop scoop it to taste, so that
at least it's appealing, and you'll be more app to
drink something it tastes good that quenches your thirst. And
the branch chain aminos. This is green apple melon, but
there's blueberry, strawberry, you name it, they've got a flavor
(19:21):
for it. Be careful. Most of them do not have
any kind of caffeine in it, but there are a
few fancy high performance ones out there. Now you're going
about your day, You've had your protein, you've got your
branch chain aminos. You may even have just a Seltzer
water or some kind of relaxing water drink. What else
can you do? We talked about breathing. I have a
(19:42):
little chart, and if you can't see it, I'm going
to read it to you. But it's really pretty cool
and easy to see. But this is like a quick
and easy five four three two one. Okay, I'm going
to talk about this. It's a grounding technique. I just
did it myself before I came on the air today,
and I thought it was really important because I don't
know about you, but do you go from sun up
to sundown and your head hits the pill and you're like,
(20:04):
what did I accomplish today? What did I see today?
You know, we are busy, and I hate that. I
hate that we don't have more time to really smell
the roses. But that's up to us to change our routine.
And I encourage you to do that as well, and
take a minute. You've got to take time. I've got
some patience. I heard one gal today. She does such
a great job with self care. She does hot baths,
(20:26):
she does pilates, she gets her nails done, she went
in for a quick botox touch me up, and I
was just so impressed because normally, when I ask my patients,
all right, so what have you done for self care
this month? I get a big sigh and I'm like, well,
I've been too busy. If you don't take care of you,
who will. So the five four three two one grounding
(20:47):
is just like you breathe, and you take a deep
breath in right, look around. What do you see? Look
at the colors, look at the movement of things, look
at anything in nature that you can the number four.
After you're looking around, what do you feel? Maybe you
can reach out and touch a leaf? A flower, a branch.
Maybe you've got a cold drink in your hand and
(21:09):
you realize that, oh, while this is still cold, I'm
going to drink it during the show, because drinking warm
protein doesn't taste so good. And then listen, like pause
for a moment, and we're going to pause for a
moment at the end of end of our show today,
a pause for a moment. What do you hear now
right now? For me, it's wonderful because everyone's behaving. I
(21:29):
don't have any sound disruptions. But it's a beautiful sound
to me because I can talk uninterrupted and I'm hearing things,
and I'm hearing peace and quiet, and sometimes that's what
you need to hear. The last two things, Number two,
what can you smell? You know, if I take an
I smell there's actually a nice sweet smell to the
adaptogenic herbs and the iguana that's in here. And then
(21:51):
what can you taste? And maybe just your palette you're
starting to notice, you know, I've got a real taste
for a nice vanilla protein drink, or I've got a
real taste I want something a little sweeter, and I
have to keep a plug here. Coconut milk very underused,
very underrated, and there's so many good ones out there.
If you took a swig of a protein drink or
(22:13):
a coconut milk, it just makes you feel good because
you're doing something healthy for your body. So the grounding technique,
not only is it good to replicate a couple of
times a day, if you can actually ground yourself. Look
at what you can see, think about things you can feel,
What can you hear, what can you smell, and what
(22:33):
can you taste? Take your shoes off, go put your
feet out in the grass or the dirt or the sand,
or just outside on the patiom. Is it cool, is
it warm? What does it feel? Your body passes through
positive and negative ions of energy. We are energized beings.
It's so important to feel and be energized. So the
(22:54):
grounding technique, your pawse, the breathing technique, they're all very important.
We've already started talking about how do we fuel our
body when we get up in the morning. Now we're
into the afternoon. Same thing. Maybe you're a little more hungry,
maybe you want to do some things for lunch or dinner.
Always try to lead with protein. Protein is super important,
and I can't stress it enough. As you get through
(23:17):
the fueling of your body, you know, we all have
cravings for things a sweet tooth, a salty tooth, whatever
it may be. If you're struggling with that, the more
you do the nutrition piece, with the protein and with hydration,
the less apt you're going to be binging, the less
apt you're going to be to be hungry or craving things.
Your sweet tooth will go away. You lead your portions
(23:38):
and you eat your protein first, then go to a vegetable,
then go to your other stuff, the carbohydrate or the
fruit or the bread, and always try to make your
portion bigger. With the protein, you can still enjoy my
favorite downfall, mac and cheese. I think I've actually had
it twice this week, which I normally have at once.
You know, you can still have those things, don't need
(24:00):
to have the whole bowl. I will tell you a
quick little story. I don't think I shared it last
week because we were on quite the mission trying to
recover from some of the things that have just really
rocked our world emotionally. When I last a week before last,
was hungry and I went all day and I didn't
really do what I try to do every day. By
(24:21):
the end of the day, it was close to nine,
nine thirty and we ordered a pizza. I was just
starving and I was salavating because I can't really tell
you the last time I had pizza, because I could
argue a nutritional value. But the pizza arrived at ten
fifteen and I just devoured three pieces. It was delicious.
I even had it with black olives on top, because
I think they're pretty tasty. I went to bed probably
(24:42):
forty five minutes later because I wanted to digest, which
was not nearly enough time to digest the pizza. When
I tell you, it was so noticeable to me. How
I woke up the next day. I was in a fog.
I could not think clearly. I had this dull headache
in my brain, and I was just not able to
be in my normal groove. Going through my first couple
(25:05):
of patients in the morning, and I realized what it was.
You know, you're eating late, you're eating heavy, You're really
eating junk. I probably should have just had a protein
drink and called it a day. Folks. You guys do
this all the time, So why do you think you're
not sharp. Why do you think you're not clear? It's
because you're not fueling your body. We all want food
(25:28):
to taste good, and it's okay to go out and
have dinner out and celebrate with friends and family, But
do you need to have processed foods every day? It's
up to you. You get to decide how you want
to feel. A lot of these things that I'm talking
about today, they're so foundational because I'll get people that
will come in and we'll talk about it, and there's
symptoms that go along, and we'll talk about what can
(25:49):
we do from a psychiatry perspective, and yeah, sure, I've
got some good medications that can help lift your mood,
and I can do some stuff medications that are going
to help calm your anxiety. We've even got tools and
techniques we've talked about on other shows about TMS Transcranial
magnetic therapy. Highly recommend it. It does what medicine can't do,
(26:10):
and it does what even you can't do alone. It
will repair your brain like nothing else, and it takes
time and commitment. Just like eating right, You're not going
to feel better overnight. And I think that's the other
part that I wanted to share with you guys. You know,
people get frustrated. I had one person want to change
medications three times in a week. We don't tile and
(26:31):
all in motrin. While they serve a purpose, nothing is
going to give you relief overnight when you've got a
lifetime or weeks or months of symptoms, if you've been
eating bad, or if you've been feeling bad for weeks,
there's nothing that we can put you on that's going
to make you feel good overnight. And it's sad because
we're trying to get you to be realistic, but sometimes
folks just don't understand that. So this is why I
(26:54):
think it's so important to do a little self help,
a little self care. You can start these things and
then and if you still are having symptoms, now you've
got something to bring to your therapist or to your
provider and say I am eating, I am sleeping, I'm
even working out, and let's talk about that. You go
through the day, you're eating better, you're hydrating, you're nourishing.
(27:17):
Sleep is pretty good. But all you do is go
to work and come home and some of you, how
many people work all day and you're on your feet
and you're tired. That is not typically a cardiovascular workout.
That is not going to get you an endorphin release.
If you are moving boxes from shelves, pack and orders,
or if you're in an office and you're running and
(27:37):
you're moving people around, or you're going from meeting to meeting,
building the building, what is your brain thinking about. It's
thinking about stress, that's thinking about deadlines and thinking about
getting things done. How many endorphins do you think your
brain is releasing and shooting around dopamine and some serotonin.
It's not so. When I want you to get body movement,
(27:59):
start with walking mindless walking. You can walk your dog,
you can walk with a friend or a spouse, Like,
get out there and walk, and while you're walking, do
the grounding technique. Be aware of what's around. When you
stimulate the senses, you are stimulating your mind and you're
getting an endorphin release. If you see a cute puppy,
(28:20):
it's kind of cool, right, you're like, oh, the cute puppy.
Or if you see a cute little baby, Oh, the
cute little baby. If you see a pretty flower, oh,
look at the color and the texture and it smells
so good. You're getting an immediate hit of dopamine. We
don't get that enough in our day. And that's why
when I went outside today and I'm having a good day,
I had not had any real hit of dopamine because
(28:44):
I've been busy and working and talking to people and
doing my job. And I was outside and I was like, Oh,
I want you all to have an AWE moment, you know,
and if you can't have an all moment, an USA
moment before the day is over, trying to have that
awe USA moment, get your brain some natural dopamine release.
Why do you think people develop habbits and behaviors and
(29:05):
addictive tendencies because they're not getting a normal, natural release
of things. Now, again, there are other factors that lead
into those things too, but let's get some feel good.
Let's get some dopamine release, and your body needs to move,
and not one of you can tell me otherwise. And
you know, we're pretty silent on the calls today, so
(29:25):
I'm hoping that I'm providing good information and good instruction.
But if you got a question, feel free to tune
in text us or call. I'm happy to answer your questions.
Some days we get a list I can't even keep
up with. But if you're out there, you know, why
can't you exercise? You don't like? Okay, Well there's got
to be something for everybody. And if you get the
good feeling after you do something, you're gonna want to
(29:48):
do it. You know, we like to eat ice cream.
Do you get a good feeling after you eat it?
Maybe for five minutes, but then you get the up
When you exercise, walk, jog, get on an elliptical, get
on a rower, do twenty five jumping jacks. You can't
tell me that after you do that for just a
few minutes you don't feel a release. We're like, whoa
a little charge? We need those little positive charges. Those
(30:12):
positive chargers are what helped to make up a good
healthy mental balance. And I would be remiss to say
if any of you are not feeling your best self,
you can literally jump on put YouTube, up on your laptop,
or up on your TV screen. You don't have to
worry about who's going to see you in your sweats
or in your clothes you wear at home, and you
(30:34):
are going to be able to just do some of
the moves that they do. You can type in exercise
video dancing, stretching video, yoga video. Do it in the
comfort of your home. You don't have to drive anywhere.
You don't have to drive back, you don't have to
get your car and be all sweaty. Do it in
your home, but do it. You've got to do it.
(30:55):
And if you don't feel your best, then that's on you,
because we can help you feel better and you're gonna
love if you start trying this. I challenge anybody do
this for two weeks and tell me if you don't
feel a little bit better. We've got hydration, we've got protein,
we've got branch chain aminos, we've got body movement. Really
ideally twenty minutes, four to five times a week. And
(31:15):
if you stop and think about all the times you
sat on the sofa, you've sat in your chair, where
you've laid in bed for an extra hour, why can't
you take twenty minutes and do some movement, even if
you get on the floor and you don't use a video.
Just do some stretches, do some pushups, do a plank,
do some jumpin jacks, do burpies? Anybody like to do burpies.
(31:36):
I hate burpies, and I'm supposed to be doing burpies
this weekend at Orange Theory, and I'm just not looking
forward to them. So even if you don't like it,
it's good for you. Got to do it, you know.
I wanted to also touch on, just very briefly, there's
other things you can do at a higher, more nutrient
intense level. And I am just a big fan of
(31:58):
going to get an IV boost. I talk about it
to patients all the time, but did you know you
can go and you've got to google to your area
because they're almost everywhere here where I'm at, I've got
two or three different places, but you can get an
IV boost of like be complex, vitamin C, magnesium, lucathion,
which is a great master detoxifier, different amino acids. Some
(32:23):
of my favorites are getting an AD and ANYC and
we talk about those a fair amount. Here. You can
get any D in ANYC in a supplement, but a
lot of places they'll have their protocols. You can ask
the staff there what they recommend. They're usually very knowledgeable.
But it's so nice to get an IV once a
month to give your body a nice vitamin IV boost. Vitamins,
(32:47):
minerals you can't go wrong. There's a lot of different
ones out there. Like I said, you can even now
get B twelve shots. Most of the places charged between
fifteen and thirty dollars a shot, you know, a shot
a day. It's the doctor away, right. I need you, guys,
to really get yourself mentally and physically healthy. It's the
only way you're going to optimize to be your best self.
(33:09):
Stay well, stay out of the doctor's office, and feel good.
And if you feel good, what's going to happen your
work life? Balance your relationships, your engagement with other people,
engagement with your kids, engagement with your parents, that kind
of interaction with people. You're going to be more positive
and more upbeat. It's super important. But I really do.
(33:33):
I love getting those ivs I do in myself. People
often wonder how I get so much done in a day.
Sometimes it's my own, you know, mental madness, because I
do put a lot in a day. But I also
don't have trouble sleeping. And I always manage to work
out at least five usually six days a week, running
about two to three miles each time. And I've built
(33:53):
up to that. I don't do that, you know, from
zero to sixty. In fact, you know the story I
shared about when I had COVID and when I was sick,
I was so debilitated. That's the reason why I try
to bring you guys mental wellness. And I want to
take us to the last part of our show here
today to talk about your mental wellness. You've got to
(34:15):
develop a why, and you've got to develop a why
for you that's so powerful and so strong that it
keeps you going even in the hardest times. Right, the
mental psyche is very delicate, and I describe it with
folks as when you have things happen in your life,
you can really fracture your mental psyche. And who's there
(34:35):
for you? Who do you go to? Who do you
talk to? You know? Again, I mentioned being its National
suicide Prevention Month nine to eight eight is a national hotline.
If you feel like you have nowhere else to go
and no one else to talk to, please please, please
know that you're that important, because you may hear something
that'll get you to think about another reason, another reason
(34:58):
to be here, another reason, And to call a friend,
another reason, to call a family member. It's so important
and keep that number. And if you have someone that's
around you that you don't know what to say, and
they're saying things about hurting themselves, or they don't want
to be here. They start doing things, giving them giving
their things away, or they're not showing up to events
(35:19):
like you used to see them. And certainly plug in.
We've got our QRS code up there. It'll get you
to all the information that you need about things that
I have, things that I offer, things that if you
have questions about, I can help you with, and both
of my books as well, and we'll talk about that
too quickly. But use the number nine eight eight. Give
it to a friend. I've had people so sadly who
(35:41):
have lost friends to suicide and they said they just
didn't know what to do and they wish they were
there for them. If you ever feel like you're missing
an opportunity and you want another opportunity, as you're talking
to someone, hey say, hey man, you know I can't
get with you today. I'm working late, I can't be there.
But you know, if you really need help, you know
I heard this number ninety eight. Maybe somebody can give
(36:03):
you some ideas and some tips to do. And I'd
be remiss. I wanted to share this as we kind
of fast forward just again, I'll be doing tributes to
Charlie Kirk for I don't know how long. He was
very inspiring to me on many different levels, probably more
squared away than many of us, and he had a mission.
(36:24):
His mission started with faith, and I think faith is
probably the biggest foundation that you can put around mental
health because when you're upset, you don't know what to do.
First place to reach out say a prayer. You know, God,
help me God, I don't know what to do. Charlie
Kirk was bold, and I think a lot more of
(36:45):
us can learn. When you feel good, when you have
created your best self, you can be bold and bold
in a good way, bold in a humble way, but
bold in a way that you can be there for
your kids, bold in a way that you can be
there for your spouse, that you can be there in
a way for other people. Because people look to you,
A lot of people look to Charlie. A lot of
(37:06):
people challenge Charlie. And it's sad because I think a
lot of the people that challenge Charlie, I feel sorry
for them because most of them were hurting, and sadly,
in their hurt, they deprived him of his life. They
assassinated him. When people hurt, you don't know the depths
of their hurt, and so all things that we've talked
about today in terms of feeling better, fueling yourself. If
(37:27):
you're in crisis, if you need help, or if you're
just in uncertainty, don't hesitate to reach out and get
the guidance to improve how you feel and get strong.
And really, it could start with your faith, It could
start with church. I've had patients that have started they
reached out to someone, a person at their church, counseling guidance,
(37:48):
a pastor. From there, they reached out to get, you know,
additional help and support. But these are things that if
you don't know what to talk about or who to
talk about with, that's a great place to start. And
you know, I am. I'm proud to say that at
least I was able to yet to know some of
the wisdom that Charlie passed on to a lot of
(38:08):
us and proudly carry that forward. I think we can
all do a better job and be a little bit
more like Charlie and that foundation of faith in what
you believe in, it's about people, it's about kindness. It's
about family, It's about our vertical alignment. Vertical alignment is God,
family right and all the things you do. And if
(38:30):
you have that, continue to go forward with it. If
you don't, I encourage you to seek it out and
find it. I think misunderstood a lot of times. Folks,
at least in the controversy, shared things that he was
bold in the wrong wrong topics, and he wasn't giving
people's choices and people views enough appreciation or understanding. And
(38:54):
I'm just going to stay on the side of Charlie.
Charlie was one who had his vertical alignment correct. I
think that Turning Point is going to carry on a
bigger mission. And we're here at Wellness and Sensor to
support a lot of the foundation. But for me personally
to all of you, I also recommend starting a journal.
You may not have time, you may not think what
(39:14):
do I need to write? But this one is particularly
called a gratitude journal. And why I like any kind
of writing is because when you take your thoughts and
you put them on paper, it helps you not only
to act upon them, but it also helps you to
create what you want in your life. And that's super important.
You know, if you're down and you're low and you
(39:35):
don't think anything's going well, write down the negative things
that you feel. But then if you write down five
negative things, then you need to write down five positive
things of what you hope for, what you want, maybe
something good that did happen despite the five negative things
that you wrote down, and start looking at every day.
You know, these are all things that are out there
(39:57):
in books and podcasts and in life and teaching, and
I'm kind of giving you a chock full message of
how to start your triangle of wellness. And if you
fuel your body, you move your body, you positively affirm
and write down things. You step outside, you put your
(40:17):
feet in the dirt, and in any situation you stop
and pause and breathe and go five four three two one.
Ground yourself. See what you look, how you feel, what
you hear, your smell, what you smell and taste. You're
going to give yourself a foundation and start doing it
every day. In two weeks, we'll come back and I'd
(40:38):
love to hear from you. You know, We've got lots
of other things that we can talk about too, And
you know today we won't have time to get into
all of them. But I will tell you there's great supplements,
there's great other things that you can use to help
fuel you and feel better. If you tap onto my
QRS code or if you go on to magnoliasell patch
dot com. You know, that's even a little addedive of
(41:02):
using the life Wave cell patches. You can get them
with a discount when you go onto my site. But
the cell patches help you to promote and create more stems,
stem cells in your body and healthy cells by the
production of stem cells are just another natural way to
improve your body's wellness. It's a very good way for
(41:23):
you to stay strong. It's a way to stay well,
it's a way to stay positive. You know. It's just
one of those things that goes without saying. We can
only do so much for you, but it starts with you.
And Okay, tomorrow or yesterday wasn't good. Today may not
have been optimal, But what about this afternoon? What about tomorrow?
(41:44):
Start now? Look forward now. I often tell people, you know,
don't look in your rear view mirror. It's not going
to get you anything but pain. Maybe you'll have you know,
we all have good memories. You can look back at
good memories, fond pictures, fond stories. But if if you
look back in that rear of your mirror because you
have self doubt, low self esteem, you've had pain, you've
(42:06):
had tragedy, is that going to help you get through today?
Most likely the answer is no. So start today with
fueling your mind, fueling your body, and I will tell
you everything that you do. Keep yourself in the presence
of people that are not an energy dream. If they're
in your life and there are people that you have
(42:26):
to interact with because they're in your family or your
work circle, your friend circle, you have to know how
to put up kind of a resiliency and you also
have to know how to protect yourself so that they
don't wear you down. You know, I've had patience sometimes
it is almost overbearing, the sadness or the negativity that
they produce. And it usually comes when they just come
(42:48):
in and they're like, fix me. Okay, we'll fix you,
but here's what I'm going to help you to do.
There's things you have to do too. When you're in
a set, in a place with people that are just
doom gloom, negative and every time you turn around their
hair's on fire. You are not the problem. You have
to be their light. But you don't have to stay
(43:10):
there and hold the flashlight to help them. You have
to guide them and say, I really think you look
great today. I really think you know what, this afternoon
is going to be better. Why don't you do this
While you're waiting for an answer, he let's go do this,
change the scenery. So you have to be the vessel
of the vehicle of light and change. But do not
(43:31):
let yourself get stuck in the swamp. Do not let
yourself get put into that. You know you got a
tow in. You got to pull yourself out. It's just
like somebody who's in the water. You want to save them.
You can throw them a raft, you can throw them
a lifeline. But do not jump in the water with
someone who is just so overwrought with negativity and hatred
and ill Will you be kind, nothing to get into
(43:52):
an altercation with them, but slowly back up with your
eyes on them, letting them know, good to see you.
Love to follow up. I've got to go into another appointment.
I'm really sorry, Hey love to talk. How about I
call you next week and kind of pass it on
that way. So the company you keep the fueling of
your brain, the fueling of your body, movement of your body,
(44:13):
and sleep. Since we don't have a whole lot of
time left. If you're having trouble sleeping, the busier you
get during the day and do some physical movement and
then add something like a gabbath supplement at night, you
may find you quiet your mind. Also, journaling at night
any chance you have to do homework and you're in
bed and you're either reading a book or you have
(44:34):
to write stuff down, will probably fatigue you enough to
go fall right off to sleep. Try to turn down
the noise, try not to doom scroll And if we can,
for just the next moment before we close out, I
want to take a moment just to lift up the
friend's family, Charlie Kirk's family, the mission of Turning Point,
and if we can just pass on your positive thoughts,
(44:56):
if you will quickly as we pause, and I want
to take that time to thank everybody for being here today.
(45:18):
I'd like to be supportive in helping you all find
your best self, find your mental wellness. Tune in every Thursday,
three pm Eastern. These shows we put them out on iHeartRadio.
So if you missed a show or you're tuned in late,
you can always see the rebroadcast on Ihearttunes podcast under
Wellness and Censored with Patty G. It's a blessing to
(45:39):
be here. I hope I've given somebody a bright light
for the rest of their day and their week. And
if you haven't tried any of the things we've talked
about here before, encourage you to take the next two
weeks and give it a shot. Check in with me
in two weeks. I will see you all next week.
I'm hoping to have a wonderful guest share a story
of survival and how they beat the odds with some
of the tough things that they went through during the pandemic.
(46:00):
And you guys have a wonderful weekend. Good to see
you all. Have a wonderful weekend, and take care for
wellness uncensored m hm
Speaker 1 (46:12):
H
Any health related information on the following show provides general
information only. Content presented on any show by any host
or guest should not be substituted for a doctor's advice.
Always consult your physician before beginning any new diet, exercise,
or treatment program.
Speaker 2 (00:33):
Hey, and welcome to another episode. Today. We are back
live at Wellness Uncensored. My name is Patty g and
I'm a psychiatric nurse practitioner. So exciting to be here today.
You know, we are just storming into a new age.
I think of having the ability to just take our
pride in our country and hopefully our mental health and
(00:56):
mental wellness back underhand. I think so much has been
were shadowed for the past I don't know how long.
Let's just say it's been years, especially even before the pandemic.
But the pandemic turned out so many different things. And
while it was an attempt, I think to make it
appear like we were helping people, so much devastation and
(01:18):
destruction was done, not just to the physical body, but
to the mental psyche as well. And the culmination of
what brought this show forward nearly we're in our third
season now was to get information out to folks that
wouldn't otherwise, hear things that don't happen on mainstream media,
and things that many of you probably can't even get
(01:39):
in to, you know, an alternative medicine provider, just I
hear patients every day talking about how difficult it is
for them to you know, get a consult with a urologist,
a cardiologist, their primary care and it's just mind boggling
to me because as we sit here today, you know,
(02:02):
I always make room for patients, and I always make room,
you know, in the other practice that I work in,
we try to keep emergency appointments available because who can
predict a problem? But you're not going to find that
in many places that you go, at least not in
the mainstream world of medicine. And so you know, it's September.
(02:23):
September is National Suicide Prevention Month, and sadly, with all
that we've encountered in the last four or five years,
and you know, I say, it's sad, but we're not
here to give you just doom and gloom. We're here
to give you ideas and tips and things that you
can really take and manifest in your own life, manifest
(02:44):
in your families. And I see anywhere from twenty to
thirty patients to day sometimes and even on the weekends,
and I get a lot of questions and comments and
what ifs and what to do and how and all
this kind of stuff, And so I I want to
pass some of this stuff on because some of this
stuff you can just do taking hold of yourself and
(03:07):
taking your mental wellness or your family's mental wellness back
down to kind of the grassroots, you know, most basic level.
Every week, you know, we're going to bring you some
things here on Wellness and censored. There's ways to reach me,
certainly down at the bottom of your screen. We've got
the pattigillianowllness dot com page. We've also got magnoliab wellness
(03:30):
dot com. That's another great way to reach out. And
if you're looking for tips or supplements or nutrients, I
can certainly help you with questions and answers, whether you
get them from places that I use or places that
I can help you find. But it runs the gamut.
And I literally have some show and tell today of
things that I wanted to kind of go over. But
(03:51):
you know, let's just talk about a couple of things.
You know, I have more people coming in over the
last few weeks with anxiety, fear, intimidation, uncertainty, and a
lot of things that I hear from people are just
they get into the weeds, nitpicky family conflict, friend conflict,
professional conflict. And it all starts with how you approach
(04:15):
a situation. So you know, we can either react or
we can respond. And a lot of times what I
will tell people is and I just had a lead
you this morning. You know you're doing your best, You're
trying to take care of yourself, and things just seem
to come unwired. You come unhinged. Things are just ungluing
before your eyes, and yet you have the best intentions.
(04:35):
One of the simplest things to do, and hopefully you've
tried it, but it does really work, is to take
a deep breath, just go brea it in, start to
let your brain marinate a little bit. Pause a pause.
If you've ever heard about it, it's always a wise
thing to do before you let something out of your
mouth for a number of reasons. One, what you say
(04:57):
you can't take back, and number two, so maybe if
you give yourself just a minute, you may actually say
something that can really be beneficial for yourself and the
person in front of you, as opposed to blah blah
blah you blah blah blah blah. Right. I practice this
myself because one of my greatest challenges in our crowded
world today, you know, driving down the road, you just
(05:18):
often wonder what people are thinking and doing when they're
supposed to be focused on driving. Nothing we can do
about it, but instead we get mad, we yell. We're
basically yelling at you know, a box of steel and
plastic in front of us. And really it's kind of
silly when you think about it. But you can blo
off steam, you can say things in your car and
it's done. It's over with. And you know, I'm not
(05:40):
going to discourage you from just you know, calming yourself down.
But to what level people take it. We've had more
road rage issues, we've had shootings and all kinds of things.
So let's just start with you in the pause. Okay,
when you take a minute to breathe, you're trying to
reset your nervous system. You know, your heart rates rapid.
(06:00):
You're in that fight or flight and just taking a
moment to reset your breathing is really important. You know,
take a breath. Everybody, do it with me, Hold it
and let it out. Don't you feel a bit calmer? Now?
If you do that a few times, it really does
kind of bring your heart rate down, bring your mood,
bring your tone of voice down, and you can focus
(06:21):
and function much better if you do that. So that's
just one simple thing. There's other things that you can
do that are very easy. Take your two fingers, put
them over your chest, over your heart and tap. While
you tap and you breathe, or you tap and you talk.
It is a way of resetting your autonomic nervous system.
Super important to do because people generally struggle with these
(06:44):
kinds of feelings fight or flight, anxiousness, panic, flutter, And
when you're in the moment you're about to go in
front of people to talk, you're about to walk into
a room, you're going to go into the grocery store,
you're going to go into the doctor's office, you're about
to go to your boss's office, whatever it is you're
going to do yourself the benefit of just a pause, tap, breathe,
(07:04):
and off you go. Now, a lot of folks often
ask and they come in and it's so funny because
I give you all the inside scoop and so picture
me in an office or online, and I'm talking to
my patients, and the thing is that they kind of
say or throw at me. I have to always pause
before I say what I'm just like about to blurt out,
because it's real to them, right, your feelings are real.
(07:28):
I can't say that you don't feel what you feel.
But when you start saying something to someone, I always
have to go I wonder if they've really thought about
what they were going to say. I wonder if they've
thought about how they sound, and I wonder if they've
thought of have they really tried things to help themselves?
Now helping yourself. I'm not discouraging you from getting help.
(07:49):
In fact, I'm encouraging everyone. Let this be the year.
As we go into the end of twenty twenty five,
we're in the final quarter, we're going into twenty twenty five,
we're in at the end of twenty twenty five, and
we're going into twenty twenty six in just a few
short weeks, like fourteen weeks. Let's make twenty twenty six
the year that we blow away the stigmas, we blow
(08:09):
away the mindset that my mental health is something that
I have to be ashamed of. You don't. Mental health
is mental wellness, mental issues, mental illness. That's the part
that needs some fixing. But if you're into mental health
and mental wellness, then you're on the road to getting recovery.
And so a lot of times it can't be done alone.
The other part to that is when people come and
(08:31):
they present and they tell me, you know what's going on,
it always runs through my mind, well what are you
doing to take hold? What are you doing to get better?
And a lot of times when they are in front
of me and I say, okay, well let's talk about
and some of you know what I'm going to share.
How are you sleeping, what are you putting in your body?
(08:53):
How are you fueling? What kind of movement are you
getting during the day. And the answer is sometimes to
all three of those is oh, I don't sleep at all,
I'm not hungry, so I don't eat, And oh I
don't believe in exercise. So if you take a minute
and think about that, if you want your car to perform,
it needs a good set of tires, It needs gas,
(09:15):
it needs oil, it needs parts that work and aren't
worn out, and so much like your body. The other thing, too,
is once we don't even turn the car over. Now
we push a button, right, put our foot on the
brake and we push a button. What happens. It's magical.
Right for me, it is because I don't know the
first thing about how to make a car work or
how to keep it running, other than just follow what
(09:37):
they tell me to do. So I take good mechanical
advice because I'm not the expert. So for mental health advice,
what I'm telling you is you have got to consider
what is it that turns your car on. It is
a motherboard of a computer chip. Well, we all have
a motherboard, and it sits just above our neck, at
the base of our or at the base of a skull.
(09:59):
It's our brain. And the brain is a cognitive miracle.
It does things that we don't even know that it does.
And the simple fact I'm sitting here, you guys are
tuning in, we're breathing, our hearts pumping. We don't have
to do anything to make it work. Right generally speaking,
what if we did, do you think we would all
(10:19):
do a good job every day? Some of us might
not return to the awake status. Some of us might
not be able to get our head up off the
pillow because we just can't get that heart to pump
or a breathing to go. So the brain works despite
our inability to make it perform well. It really is
such a well oiled piece of our body, our anatomy,
(10:42):
that even when we don't take good care of it,
it still is going to function. Now, how it's going
to function is really kind of why we're here today
and to talk about some things. And like I said,
I've brought some little things that I do, that I drink,
that I use, and I want to share some things
with you. Even the power of the PA is going
to come in handy for you today. We've got to
(11:04):
start with self care. And when we get past what
we're talking about with self care, I encourage you find
someone else to relate to that you can get some
good tips, follow up on your mental wellness. A good therapist.
There's social workers, there's therapists, there's mental health therapy folks
out there. There's psycho nurse practitioners and all kinds of providers, psychiatrists.
(11:25):
But maybe you need a little more than some self care.
But for right now, try not to go into a
provider and ask them to give you a miracle drug.
There is no such thing, and even the best things
that we can use, and I think there's some fantastic
medications out there that can really be a benefit to
get us on the right track or to lift us
from a place of where we've been. And you know,
(11:47):
this goes with all the other episodes we've talked about
where there's there's embedded anxiety and trauma and hurt and
pain and sadness and depression and grief and the inability
to break those cycles. But for today, let's just take
us step forward and you know what are we going
to do? All right? So sleep super important. Not everybody
gets good sleep. There's some basic things that you can
(12:08):
do to get better sleep, wonderful supplements out there. Some
people like to use magnesium, some people like to use gabba.
Gabba is the neurotransmitter that your brain already produces, So
if you put a little more into your body, it's
going to help you to have a nice sound sleep.
So Gaba supplements, it's Gaba. It is not Gaba penton. Gaba.
(12:29):
Penton has components of the gabba neural transmitter in it.
But it's Gaba is a supplement, so that's one thing
to look up or you can text our office about.
But if you get a little gaba, people ask about melatonin.
Melatonin is also naturally occurring in your body, and sometimes
we don't make enough of that. And can it get
you to sleep, yes, but it won't keep you to sleep.
(12:51):
So if you mix melatonin and gabba, some supplements have
both in there, that's not only going to get you
to sleep, it is going to keep you to sleep,
which is super important. There are some great little products
out there, and I have to I have to just
share one because it doesn't seem to have any of
the nasty ingredients that I've found that we talked about
prior about B twelve. You want to look for something
(13:15):
that has a methyl B twelve, not a cyan B
twelve cyan cobalamon cyan has traces of cyanide, but metho
cobalamin is B twelve. But this cool little drink, it's
called Recess. It's very calming. It's got adaptogenic herbs. It's
got some juice, it's got pineapple, cranberry, citruc acid. It's
(13:35):
got some other like guava, juices in there, apple papaya,
it's got rose hips, filtered water. It's just a nice
little calming drink, and it's it's like a carbonated water,
no alcohol. Definitely not an energy drink. But again it's
just one that it's like an ousa moment when we
get ourselves to sleep, and hopefully we'll talk a little
(13:57):
bit about sleep again before we wrap up today. But
when you get up in the morning. I can't tell
you how many patients will tell me, Oh, you know,
I just I'm not hungry, not hungry, I'm not doing it.
I get nauseous. I can't eat. I just can't eat.
I have had people tell me not only have I
had people tell me they don't eat till two o'clock
in the afternoon or later. I recently had somebody who
I'll take them at their word because it's their body.
(14:20):
They hadn't eaten in two or three days. That's really
not optimal for your motherboard, your brain. Can you do it? Yeah?
Can you survive long doing it? Probably not so good.
And if you're starting to have symptoms of cognition, concentration,
focus memory, I'm sorry to tell everybody you are not
(14:41):
attention deficit. You are not attention deficit with hyperactivity, you
are brain deficit of nutrition. And until you really feel
the triangle of nutrition, sleep, and activity, you're going to
be hard pressed to help me figure out where you're
add comes from because we have to make sure we
(15:03):
have the foundation right. It's just like if you were
laying in a bed and we wanted to give you medication.
Medication alone will not sustain you. We saw that sadly
with COVID. Patients were medicated out the wazoo, remember some
of our prior shows, And they weren't hydrated, and they
weren't nourished, and essentially what happened to a lot of
people during the pandemic. They were just pumped and pumped
(15:26):
and pumped with what they thought was life saving medication,
and they dried out, their kidneys shut down, and they died.
So hydration is super important. Nutrition is super important. When
you get up in the morning, if you can't eat
a breakfast, it's totally fine. But when you wake up
and you grab your coffee or grab what you enjoy
a drink, grab a protein drink. Okay, there's lots of
(15:47):
them out there on the market. This one's great. A
lot of them are twenty or thirty grams of protein.
I don't need you to chug it. You're not going
to be a performance athlete. We're going for every day living.
Mom's dad, kids eight years old enough, Get a little protein.
If your kids are picky eaters, find a pre made
protein drink that they like. The ones that are powder filled,
(16:10):
and you know the powder ones have you got to
mix them up and sometimes they settle out. You got
to keep shaking them to drink. The premade ones are
very creamy, they taste good, They're good for you. And
what are we doing. We are starting to fill the
gas tank to fill the brain, to get the brain
to start firing correctly. Do this for two weeks and
tell me. If you don't feel a little bit better,
(16:30):
now that's your morning. Everyone needs to know. The amount
of protein that you should have in your body every
day is approximately your goal body weight. And we'll make
it simple. Say you're one hundred pounds and you're happy there.
You need one hundred grams of protein every day. Why
Because it's going to fuel your brain, it's going to
(16:52):
let you think clearly, it's going to let you remember,
it's going to let you have focus. And this is
just the general let's let's fill the curve with the foundation.
You don't have to do it all in drinks, and
I'm not suggesting that you do drinks only, but if
you are having trouble getting in all the grams that
you need, then do some drinks, do some protein, either
(17:12):
powder or pre made drinks, and then finish it up
with salmon, chicken, beef, pomus and mommy peanut butter. Avocado.
Avocado is good because it's got some fats in it,
but you have to fuel your brain, and you have
to fuel with protein, and protein's long standing. Then you
can minimize the carbs. Also, when you fuel with protein,
(17:33):
you're also cutting a lot of the desire to want
to overeat, binge eat or creating salts and sweets, so
it can be helpful that way. So that's just the
foundation there of some of the nutrition and hydration. We've
talked about this a lot of times. You need half
of your body weights. So again, if you're a hundred pounds,
(17:55):
I have people that barely put down a bottle of
water a day. You're one hundred pounds, you need fifty
ounces and most of the general sized body or bottles
of water are about ten ounces, so if you're a
little one hundred pound thing, you need five bottles from
the time you wake up to the time you go
to bed. I know that sounds like a lot to
some people, but it's hard because when we're drinking water,
(18:17):
it doesn't necessarily satisfy a craving unless you're thirsty. So
to the rescue, I brought a show and tell again
if you're tuning in and you can see it if
you can't, it's branch chain amino acids. There's lots of
them out there, but BCIA it's branch chain amino acids. Generally.
What it's got in there are several different amino acid groups.
(18:38):
There's really no fillers. Some of them will have a
little calcium, little magnesium, some sodium and potassium for electrolytes.
It's very good to have before workout, even after workout.
I put this in my drinks throughout the day, and
if you need five bottles of water a day, while
these are great like this, will say one scoop, a
(18:58):
full scoop in a ten bottle of water maybe too sweet.
So what I want you to do is just use
a half a scoop scoop it to taste, so that
at least it's appealing, and you'll be more app to
drink something it tastes good that quenches your thirst. And
the branch chain aminos. This is green apple melon, but
there's blueberry, strawberry, you name it, they've got a flavor
(19:21):
for it. Be careful. Most of them do not have
any kind of caffeine in it, but there are a
few fancy high performance ones out there. Now you're going
about your day, You've had your protein, you've got your
branch chain aminos. You may even have just a Seltzer
water or some kind of relaxing water drink. What else
can you do? We talked about breathing. I have a
(19:42):
little chart, and if you can't see it, I'm going
to read it to you. But it's really pretty cool
and easy to see. But this is like a quick
and easy five four three two one. Okay, I'm going
to talk about this. It's a grounding technique. I just
did it myself before I came on the air today,
and I thought it was really important because I don't
know about you, but do you go from sun up
to sundown and your head hits the pill and you're like,
(20:04):
what did I accomplish today? What did I see today?
You know, we are busy, and I hate that. I
hate that we don't have more time to really smell
the roses. But that's up to us to change our routine.
And I encourage you to do that as well, and
take a minute. You've got to take time. I've got
some patience. I heard one gal today. She does such
a great job with self care. She does hot baths,
(20:26):
she does pilates, she gets her nails done, she went
in for a quick botox touch me up, and I
was just so impressed because normally, when I ask my patients,
all right, so what have you done for self care
this month? I get a big sigh and I'm like, well,
I've been too busy. If you don't take care of you,
who will. So the five four three two one grounding
(20:47):
is just like you breathe, and you take a deep
breath in right, look around. What do you see? Look
at the colors, look at the movement of things, look
at anything in nature that you can the number four.
After you're looking around, what do you feel? Maybe you
can reach out and touch a leaf? A flower, a branch.
Maybe you've got a cold drink in your hand and
(21:09):
you realize that, oh, while this is still cold, I'm
going to drink it during the show, because drinking warm
protein doesn't taste so good. And then listen, like pause
for a moment, and we're going to pause for a
moment at the end of end of our show today,
a pause for a moment. What do you hear now
right now? For me, it's wonderful because everyone's behaving. I
(21:29):
don't have any sound disruptions. But it's a beautiful sound
to me because I can talk uninterrupted and I'm hearing things,
and I'm hearing peace and quiet, and sometimes that's what
you need to hear. The last two things, Number two,
what can you smell? You know, if I take an
I smell there's actually a nice sweet smell to the
adaptogenic herbs and the iguana that's in here. And then
(21:51):
what can you taste? And maybe just your palette you're
starting to notice, you know, I've got a real taste
for a nice vanilla protein drink, or I've got a
real taste I want something a little sweeter, and I
have to keep a plug here. Coconut milk very underused,
very underrated, and there's so many good ones out there.
If you took a swig of a protein drink or
(22:13):
a coconut milk, it just makes you feel good because
you're doing something healthy for your body. So the grounding technique,
not only is it good to replicate a couple of
times a day, if you can actually ground yourself. Look
at what you can see, think about things you can feel,
What can you hear, what can you smell, and what
(22:33):
can you taste? Take your shoes off, go put your
feet out in the grass or the dirt or the sand,
or just outside on the patiom. Is it cool, is
it warm? What does it feel? Your body passes through
positive and negative ions of energy. We are energized beings.
It's so important to feel and be energized. So the
(22:54):
grounding technique, your pawse, the breathing technique, they're all very important.
We've already started talking about how do we fuel our
body when we get up in the morning. Now we're
into the afternoon. Same thing. Maybe you're a little more hungry,
maybe you want to do some things for lunch or dinner.
Always try to lead with protein. Protein is super important,
and I can't stress it enough. As you get through
(23:17):
the fueling of your body, you know, we all have
cravings for things a sweet tooth, a salty tooth, whatever
it may be. If you're struggling with that, the more
you do the nutrition piece, with the protein and with hydration,
the less apt you're going to be binging, the less
apt you're going to be to be hungry or craving things.
Your sweet tooth will go away. You lead your portions
(23:38):
and you eat your protein first, then go to a vegetable,
then go to your other stuff, the carbohydrate or the
fruit or the bread, and always try to make your
portion bigger. With the protein, you can still enjoy my
favorite downfall, mac and cheese. I think I've actually had
it twice this week, which I normally have at once.
You know, you can still have those things, don't need
(24:00):
to have the whole bowl. I will tell you a
quick little story. I don't think I shared it last
week because we were on quite the mission trying to
recover from some of the things that have just really
rocked our world emotionally. When I last a week before last,
was hungry and I went all day and I didn't
really do what I try to do every day. By
(24:21):
the end of the day, it was close to nine,
nine thirty and we ordered a pizza. I was just
starving and I was salavating because I can't really tell
you the last time I had pizza, because I could
argue a nutritional value. But the pizza arrived at ten
fifteen and I just devoured three pieces. It was delicious.
I even had it with black olives on top, because
I think they're pretty tasty. I went to bed probably
(24:42):
forty five minutes later because I wanted to digest, which
was not nearly enough time to digest the pizza. When
I tell you, it was so noticeable to me. How
I woke up the next day. I was in a fog.
I could not think clearly. I had this dull headache
in my brain, and I was just not able to
be in my normal groove. Going through my first couple
(25:05):
of patients in the morning, and I realized what it was.
You know, you're eating late, you're eating heavy, You're really
eating junk. I probably should have just had a protein
drink and called it a day. Folks. You guys do
this all the time, So why do you think you're
not sharp. Why do you think you're not clear? It's
because you're not fueling your body. We all want food
(25:28):
to taste good, and it's okay to go out and
have dinner out and celebrate with friends and family, But
do you need to have processed foods every day? It's
up to you. You get to decide how you want
to feel. A lot of these things that I'm talking
about today, they're so foundational because I'll get people that
will come in and we'll talk about it, and there's
symptoms that go along, and we'll talk about what can
(25:49):
we do from a psychiatry perspective, and yeah, sure, I've
got some good medications that can help lift your mood,
and I can do some stuff medications that are going
to help calm your anxiety. We've even got tools and
techniques we've talked about on other shows about TMS Transcranial
magnetic therapy. Highly recommend it. It does what medicine can't do,
(26:10):
and it does what even you can't do alone. It
will repair your brain like nothing else, and it takes
time and commitment. Just like eating right, You're not going
to feel better overnight. And I think that's the other
part that I wanted to share with you guys. You know,
people get frustrated. I had one person want to change
medications three times in a week. We don't tile and
(26:31):
all in motrin. While they serve a purpose, nothing is
going to give you relief overnight when you've got a
lifetime or weeks or months of symptoms, if you've been
eating bad, or if you've been feeling bad for weeks,
there's nothing that we can put you on that's going
to make you feel good overnight. And it's sad because
we're trying to get you to be realistic, but sometimes
folks just don't understand that. So this is why I
(26:54):
think it's so important to do a little self help,
a little self care. You can start these things and
then and if you still are having symptoms, now you've
got something to bring to your therapist or to your
provider and say I am eating, I am sleeping, I'm
even working out, and let's talk about that. You go
through the day, you're eating better, you're hydrating, you're nourishing.
(27:17):
Sleep is pretty good. But all you do is go
to work and come home and some of you, how
many people work all day and you're on your feet
and you're tired. That is not typically a cardiovascular workout.
That is not going to get you an endorphin release.
If you are moving boxes from shelves, pack and orders,
or if you're in an office and you're running and
(27:37):
you're moving people around, or you're going from meeting to meeting,
building the building, what is your brain thinking about. It's
thinking about stress, that's thinking about deadlines and thinking about
getting things done. How many endorphins do you think your
brain is releasing and shooting around dopamine and some serotonin.
It's not so. When I want you to get body movement,
(27:59):
start with walking mindless walking. You can walk your dog,
you can walk with a friend or a spouse, Like,
get out there and walk, and while you're walking, do
the grounding technique. Be aware of what's around. When you
stimulate the senses, you are stimulating your mind and you're
getting an endorphin release. If you see a cute puppy,
(28:20):
it's kind of cool, right, you're like, oh, the cute puppy.
Or if you see a cute little baby, Oh, the
cute little baby. If you see a pretty flower, oh,
look at the color and the texture and it smells
so good. You're getting an immediate hit of dopamine. We
don't get that enough in our day. And that's why
when I went outside today and I'm having a good day,
I had not had any real hit of dopamine because
(28:44):
I've been busy and working and talking to people and
doing my job. And I was outside and I was like, Oh,
I want you all to have an AWE moment, you know,
and if you can't have an all moment, an USA
moment before the day is over, trying to have that
awe USA moment, get your brain some natural dopamine release.
Why do you think people develop habbits and behaviors and
(29:05):
addictive tendencies because they're not getting a normal, natural release
of things. Now, again, there are other factors that lead
into those things too, but let's get some feel good.
Let's get some dopamine release, and your body needs to move,
and not one of you can tell me otherwise. And
you know, we're pretty silent on the calls today, so
(29:25):
I'm hoping that I'm providing good information and good instruction.
But if you got a question, feel free to tune
in text us or call. I'm happy to answer your questions.
Some days we get a list I can't even keep
up with. But if you're out there, you know, why
can't you exercise? You don't like? Okay, Well there's got
to be something for everybody. And if you get the
good feeling after you do something, you're gonna want to
(29:48):
do it. You know, we like to eat ice cream.
Do you get a good feeling after you eat it?
Maybe for five minutes, but then you get the up
When you exercise, walk, jog, get on an elliptical, get
on a rower, do twenty five jumping jacks. You can't
tell me that after you do that for just a
few minutes you don't feel a release. We're like, whoa
a little charge? We need those little positive charges. Those
(30:12):
positive chargers are what helped to make up a good
healthy mental balance. And I would be remiss to say
if any of you are not feeling your best self,
you can literally jump on put YouTube, up on your laptop,
or up on your TV screen. You don't have to
worry about who's going to see you in your sweats
or in your clothes you wear at home, and you
(30:34):
are going to be able to just do some of
the moves that they do. You can type in exercise
video dancing, stretching video, yoga video. Do it in the
comfort of your home. You don't have to drive anywhere.
You don't have to drive back, you don't have to
get your car and be all sweaty. Do it in
your home, but do it. You've got to do it.
(30:55):
And if you don't feel your best, then that's on you,
because we can help you feel better and you're gonna
love if you start trying this. I challenge anybody do
this for two weeks and tell me if you don't
feel a little bit better. We've got hydration, we've got protein,
we've got branch chain aminos, we've got body movement. Really
ideally twenty minutes, four to five times a week. And
(31:15):
if you stop and think about all the times you
sat on the sofa, you've sat in your chair, where
you've laid in bed for an extra hour, why can't
you take twenty minutes and do some movement, even if
you get on the floor and you don't use a video.
Just do some stretches, do some pushups, do a plank,
do some jumpin jacks, do burpies? Anybody like to do burpies.
(31:36):
I hate burpies, and I'm supposed to be doing burpies
this weekend at Orange Theory, and I'm just not looking
forward to them. So even if you don't like it,
it's good for you. Got to do it, you know.
I wanted to also touch on, just very briefly, there's
other things you can do at a higher, more nutrient
intense level. And I am just a big fan of
(31:58):
going to get an IV boost. I talk about it
to patients all the time, but did you know you
can go and you've got to google to your area
because they're almost everywhere here where I'm at, I've got
two or three different places, but you can get an
IV boost of like be complex, vitamin C, magnesium, lucathion,
which is a great master detoxifier, different amino acids. Some
(32:23):
of my favorites are getting an AD and ANYC and
we talk about those a fair amount. Here. You can
get any D in ANYC in a supplement, but a
lot of places they'll have their protocols. You can ask
the staff there what they recommend. They're usually very knowledgeable.
But it's so nice to get an IV once a
month to give your body a nice vitamin IV boost. Vitamins,
(32:47):
minerals you can't go wrong. There's a lot of different
ones out there. Like I said, you can even now
get B twelve shots. Most of the places charged between
fifteen and thirty dollars a shot, you know, a shot
a day. It's the doctor away, right. I need you, guys,
to really get yourself mentally and physically healthy. It's the
only way you're going to optimize to be your best self.
(33:09):
Stay well, stay out of the doctor's office, and feel good.
And if you feel good, what's going to happen your
work life? Balance your relationships, your engagement with other people,
engagement with your kids, engagement with your parents, that kind
of interaction with people. You're going to be more positive
and more upbeat. It's super important. But I really do.
(33:33):
I love getting those ivs I do in myself. People
often wonder how I get so much done in a day.
Sometimes it's my own, you know, mental madness, because I
do put a lot in a day. But I also
don't have trouble sleeping. And I always manage to work
out at least five usually six days a week, running
about two to three miles each time. And I've built
(33:53):
up to that. I don't do that, you know, from
zero to sixty. In fact, you know the story I
shared about when I had COVID and when I was sick,
I was so debilitated. That's the reason why I try
to bring you guys mental wellness. And I want to
take us to the last part of our show here
today to talk about your mental wellness. You've got to
(34:15):
develop a why, and you've got to develop a why
for you that's so powerful and so strong that it
keeps you going even in the hardest times. Right, the
mental psyche is very delicate, and I describe it with
folks as when you have things happen in your life,
you can really fracture your mental psyche. And who's there
(34:35):
for you? Who do you go to? Who do you
talk to? You know? Again, I mentioned being its National
suicide Prevention Month nine to eight eight is a national hotline.
If you feel like you have nowhere else to go
and no one else to talk to, please please, please
know that you're that important, because you may hear something
that'll get you to think about another reason, another reason
(34:58):
to be here, another reason, And to call a friend,
another reason, to call a family member. It's so important
and keep that number. And if you have someone that's
around you that you don't know what to say, and
they're saying things about hurting themselves, or they don't want
to be here. They start doing things, giving them giving
their things away, or they're not showing up to events
(35:19):
like you used to see them. And certainly plug in.
We've got our QRS code up there. It'll get you
to all the information that you need about things that
I have, things that I offer, things that if you
have questions about, I can help you with, and both
of my books as well, and we'll talk about that
too quickly. But use the number nine eight eight. Give
it to a friend. I've had people so sadly who
(35:41):
have lost friends to suicide and they said they just
didn't know what to do and they wish they were
there for them. If you ever feel like you're missing
an opportunity and you want another opportunity, as you're talking
to someone, hey say, hey man, you know I can't
get with you today. I'm working late, I can't be there.
But you know, if you really need help, you know
I heard this number ninety eight. Maybe somebody can give
(36:03):
you some ideas and some tips to do. And I'd
be remiss. I wanted to share this as we kind
of fast forward just again, I'll be doing tributes to
Charlie Kirk for I don't know how long. He was
very inspiring to me on many different levels, probably more
squared away than many of us, and he had a mission.
(36:24):
His mission started with faith, and I think faith is
probably the biggest foundation that you can put around mental
health because when you're upset, you don't know what to do.
First place to reach out say a prayer. You know, God,
help me God, I don't know what to do. Charlie
Kirk was bold, and I think a lot more of
(36:45):
us can learn. When you feel good, when you have
created your best self, you can be bold and bold
in a good way, bold in a humble way, but
bold in a way that you can be there for
your kids, bold in a way that you can be
there for your spouse, that you can be there in
a way for other people. Because people look to you,
A lot of people look to Charlie. A lot of
(37:06):
people challenge Charlie. And it's sad because I think a
lot of the people that challenge Charlie, I feel sorry
for them because most of them were hurting, and sadly,
in their hurt, they deprived him of his life. They
assassinated him. When people hurt, you don't know the depths
of their hurt, and so all things that we've talked
about today in terms of feeling better, fueling yourself. If
(37:27):
you're in crisis, if you need help, or if you're
just in uncertainty, don't hesitate to reach out and get
the guidance to improve how you feel and get strong.
And really, it could start with your faith, It could
start with church. I've had patients that have started they
reached out to someone, a person at their church, counseling guidance,
(37:48):
a pastor. From there, they reached out to get, you know,
additional help and support. But these are things that if
you don't know what to talk about or who to
talk about with, that's a great place to start. And
you know, I am. I'm proud to say that at
least I was able to yet to know some of
the wisdom that Charlie passed on to a lot of
(38:08):
us and proudly carry that forward. I think we can
all do a better job and be a little bit
more like Charlie and that foundation of faith in what
you believe in, it's about people, it's about kindness. It's
about family, It's about our vertical alignment. Vertical alignment is God,
family right and all the things you do. And if
(38:30):
you have that, continue to go forward with it. If
you don't, I encourage you to seek it out and
find it. I think misunderstood a lot of times. Folks,
at least in the controversy, shared things that he was
bold in the wrong wrong topics, and he wasn't giving
people's choices and people views enough appreciation or understanding. And
(38:54):
I'm just going to stay on the side of Charlie.
Charlie was one who had his vertical alignment correct. I
think that Turning Point is going to carry on a
bigger mission. And we're here at Wellness and Sensor to
support a lot of the foundation. But for me personally
to all of you, I also recommend starting a journal.
You may not have time, you may not think what
(39:14):
do I need to write? But this one is particularly
called a gratitude journal. And why I like any kind
of writing is because when you take your thoughts and
you put them on paper, it helps you not only
to act upon them, but it also helps you to
create what you want in your life. And that's super important.
You know, if you're down and you're low and you
(39:35):
don't think anything's going well, write down the negative things
that you feel. But then if you write down five
negative things, then you need to write down five positive
things of what you hope for, what you want, maybe
something good that did happen despite the five negative things
that you wrote down, and start looking at every day.
You know, these are all things that are out there
(39:57):
in books and podcasts and in life and teaching, and
I'm kind of giving you a chock full message of
how to start your triangle of wellness. And if you
fuel your body, you move your body, you positively affirm
and write down things. You step outside, you put your
(40:17):
feet in the dirt, and in any situation you stop
and pause and breathe and go five four three two one.
Ground yourself. See what you look, how you feel, what
you hear, your smell, what you smell and taste. You're
going to give yourself a foundation and start doing it
every day. In two weeks, we'll come back and I'd
(40:38):
love to hear from you. You know, We've got lots
of other things that we can talk about too, And
you know today we won't have time to get into
all of them. But I will tell you there's great supplements,
there's great other things that you can use to help
fuel you and feel better. If you tap onto my
QRS code or if you go on to magnoliasell patch
dot com. You know, that's even a little addedive of
(41:02):
using the life Wave cell patches. You can get them
with a discount when you go onto my site. But
the cell patches help you to promote and create more stems,
stem cells in your body and healthy cells by the
production of stem cells are just another natural way to
improve your body's wellness. It's a very good way for
(41:23):
you to stay strong. It's a way to stay well,
it's a way to stay positive. You know. It's just
one of those things that goes without saying. We can
only do so much for you, but it starts with you.
And Okay, tomorrow or yesterday wasn't good. Today may not
have been optimal, But what about this afternoon? What about tomorrow?
(41:44):
Start now? Look forward now. I often tell people, you know,
don't look in your rear view mirror. It's not going
to get you anything but pain. Maybe you'll have you know,
we all have good memories. You can look back at
good memories, fond pictures, fond stories. But if if you
look back in that rear of your mirror because you
have self doubt, low self esteem, you've had pain, you've
(42:06):
had tragedy, is that going to help you get through today?
Most likely the answer is no. So start today with
fueling your mind, fueling your body, and I will tell
you everything that you do. Keep yourself in the presence
of people that are not an energy dream. If they're
in your life and there are people that you have
(42:26):
to interact with because they're in your family or your
work circle, your friend circle, you have to know how
to put up kind of a resiliency and you also
have to know how to protect yourself so that they
don't wear you down. You know, I've had patience sometimes
it is almost overbearing, the sadness or the negativity that
they produce. And it usually comes when they just come
(42:48):
in and they're like, fix me. Okay, we'll fix you,
but here's what I'm going to help you to do.
There's things you have to do too. When you're in
a set, in a place with people that are just
doom gloom, negative and every time you turn around their
hair's on fire. You are not the problem. You have
to be their light. But you don't have to stay
(43:10):
there and hold the flashlight to help them. You have
to guide them and say, I really think you look
great today. I really think you know what, this afternoon
is going to be better. Why don't you do this
While you're waiting for an answer, he let's go do this,
change the scenery. So you have to be the vessel
of the vehicle of light and change. But do not
(43:31):
let yourself get stuck in the swamp. Do not let
yourself get put into that. You know you got a
tow in. You got to pull yourself out. It's just
like somebody who's in the water. You want to save them.
You can throw them a raft, you can throw them
a lifeline. But do not jump in the water with
someone who is just so overwrought with negativity and hatred
and ill Will you be kind, nothing to get into
(43:52):
an altercation with them, but slowly back up with your
eyes on them, letting them know, good to see you.
Love to follow up. I've got to go into another appointment.
I'm really sorry, Hey love to talk. How about I
call you next week and kind of pass it on
that way. So the company you keep the fueling of
your brain, the fueling of your body, movement of your body,
(44:13):
and sleep. Since we don't have a whole lot of
time left. If you're having trouble sleeping, the busier you
get during the day and do some physical movement and
then add something like a gabbath supplement at night, you
may find you quiet your mind. Also, journaling at night
any chance you have to do homework and you're in
bed and you're either reading a book or you have
(44:34):
to write stuff down, will probably fatigue you enough to
go fall right off to sleep. Try to turn down
the noise, try not to doom scroll And if we can,
for just the next moment before we close out, I
want to take a moment just to lift up the
friend's family, Charlie Kirk's family, the mission of Turning Point,
and if we can just pass on your positive thoughts,
(44:56):
if you will quickly as we pause, and I want
to take that time to thank everybody for being here today.
(45:18):
I'd like to be supportive in helping you all find
your best self, find your mental wellness. Tune in every Thursday,
three pm Eastern. These shows we put them out on iHeartRadio.
So if you missed a show or you're tuned in late,
you can always see the rebroadcast on Ihearttunes podcast under
Wellness and Censored with Patty G. It's a blessing to
(45:39):
be here. I hope I've given somebody a bright light
for the rest of their day and their week. And
if you haven't tried any of the things we've talked
about here before, encourage you to take the next two
weeks and give it a shot. Check in with me
in two weeks. I will see you all next week.
I'm hoping to have a wonderful guest share a story
of survival and how they beat the odds with some
of the tough things that they went through during the pandemic.
(46:00):
And you guys have a wonderful weekend. Good to see
you all. Have a wonderful weekend, and take care for
wellness uncensored m hm
Speaker 1 (46:12):
H
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